Wow....what a rush of sensations! Anxiety, anticipation, fear, panic, drowning, cold, I mean cold, new, naive, sore butt, sore legs, hunger, then stomach shutting down, Lead legs, dehydration, migration of pains, end in sight, exhilaration, emotions flooding, happiness, somewhat numbness......
The swim: Holy cow....I swear I was a lemming sent into the water to be drowned by the crowd. Very scary for 30 mins....then trying to catch up for 30 more mins. Wow what a ride.
The bike: great until the last 25 miles. Equipment worked great. A few attempts to wipe out aborted. Then my stomach shut down....I could keep up the fluid, but I could not eat anything. My body started to feel fatigued. I was passed by about 300 people. Thank god for my family keeping me motivated.
The run: As expected for the first 6 miles..... then worse. I hurt all over, but kept going. Oddly flat coke was offered and it really helped. I consumed 70-100 Dixie cups of coke, or chicken broth or water. It was very hot. 80 degrees. Very hot considering most of my training was between 40-65 degrees. Once again thanks to my family for being there to motivate me. The finish was one of the most exciting times in my life. Thousands, I mean Thousands of people were cheering for 800 yards and there was only 3 or 4 of us on the street. I cried, I laughed....I hugged my family and "hi fived" everyone,.......until someone reminded me to finish the race. ....
Thanks for being part of my adventure.
Wednesday, July 6, 2011
Thursday, June 23, 2011
4 Days Left!
Hello:
This will be my last post until after the Race. My tapering workouts have been going well. My left forefoot is still sore, but that wont stop me from my IM. The rest of me is doing well. I had my bike tuned up and tires replaced. Tomorrow is an athlete banquet and then a mandatory meeting. I will be checking in and getting my gear bags for the transitions between sports. On Saturday I will be turning in those bags as well as my bike. I hope to hit the sack early as I will be getting up on Sunday about 0400 to 0415 in the am. At 0500 to 0530 I need to be there to get my numbers written on my skin and then get into my wet suit......Gun for the pros goes off at 0630 and then the Mass start is at 0700. I have a lot of mental preparation to do such as: Hydration, nutrition, chaffing cream, goals, equipment lists, checking the weather, inspecting my gear and anticipation of any problems.
Family is arriving and there should be plenty of fun things for them to do. Which is good as waiting 15 hours for me could be pretty boring.
Wish me luck!
Cheers
This will be my last post until after the Race. My tapering workouts have been going well. My left forefoot is still sore, but that wont stop me from my IM. The rest of me is doing well. I had my bike tuned up and tires replaced. Tomorrow is an athlete banquet and then a mandatory meeting. I will be checking in and getting my gear bags for the transitions between sports. On Saturday I will be turning in those bags as well as my bike. I hope to hit the sack early as I will be getting up on Sunday about 0400 to 0415 in the am. At 0500 to 0530 I need to be there to get my numbers written on my skin and then get into my wet suit......Gun for the pros goes off at 0630 and then the Mass start is at 0700. I have a lot of mental preparation to do such as: Hydration, nutrition, chaffing cream, goals, equipment lists, checking the weather, inspecting my gear and anticipation of any problems.
Family is arriving and there should be plenty of fun things for them to do. Which is good as waiting 15 hours for me could be pretty boring.
Wish me luck!
Cheers
Thursday, June 16, 2011
10 DAYS LEFT!
Wow:
I had my last hard day on Tuesday. I swam in lake Cda for 2.2 miles and then rode my bike on one loop(56miles) of the course. My legs were very tired and the traffic in Cda was bad at lunch time. My leg fatigue probably came from the 1 hour bike and 2 hour run 48 hours before. They have sprayed off the course round, and I did not find any gravel on the road. I have lots of minor aches and pains and I look forward to the tapering workouts of the next 10 days. My bike is in the shop for new tires and a tune up. I cant believe I have put 1,500 miles on my bike since January. I am watching the weather like a hawk. While I would normally like warm weather, I am acclimated to this cooler weather and a hot race day could be even more difficult.
The CdA IM just posted my number on their web site: I am number 2230. My brother from Colorado, and my sister from Michigan are coming to throw water on me:-) We are starting to make arrangements for the big weekend. I will be taking Friday off to participate in IM activities and pick my son up from Boyscout camp. My daughters will coming home from "Girls State" in Boise on Saturday. Family from around North Idaho will be coming to Cda to cheer me on if they can find me.
More later.
I had my last hard day on Tuesday. I swam in lake Cda for 2.2 miles and then rode my bike on one loop(56miles) of the course. My legs were very tired and the traffic in Cda was bad at lunch time. My leg fatigue probably came from the 1 hour bike and 2 hour run 48 hours before. They have sprayed off the course round, and I did not find any gravel on the road. I have lots of minor aches and pains and I look forward to the tapering workouts of the next 10 days. My bike is in the shop for new tires and a tune up. I cant believe I have put 1,500 miles on my bike since January. I am watching the weather like a hawk. While I would normally like warm weather, I am acclimated to this cooler weather and a hot race day could be even more difficult.
The CdA IM just posted my number on their web site: I am number 2230. My brother from Colorado, and my sister from Michigan are coming to throw water on me:-) We are starting to make arrangements for the big weekend. I will be taking Friday off to participate in IM activities and pick my son up from Boyscout camp. My daughters will coming home from "Girls State" in Boise on Saturday. Family from around North Idaho will be coming to Cda to cheer me on if they can find me.
More later.
Friday, June 10, 2011
More Week 3
Ahh yes the paranoia of not being prepared enough is starting to set in. I decided to add another 100 mile work out. First I decided to swim in lake CdA. Holy Moly's....very cold. 49 degrees. Very wavey. I am glad it was wavey as it appeared like the washing machine effect as seen during IronMan on TV...except no flailing arms and legs of the Mass Start. After one mile swim, I did one full loop of the course with two spins through the back course. The end of Lancaster road is really broken up, and was the only bad part of the course asphalt. Very windy and this help add some difficulty in my workout. Wind gusts of 30mph. I ran out of food and hydration and this reminded me on how important this is for the race. I have 3 more workouts of about 3-4 hours planned. After Tuesday, I will be decreasing my daily workouts to 30-90 mins. This will be 12 days prior to the race. No carbonated beverages. No alcohol. Better food selection. Bike to the shop. Start to plan my Transition bags. etc
Have a great day!
Have a great day!
Monday, June 6, 2011
Week 3
Hellooooo
Two great days of weather, finally together, made for some good workouts. Water temps still hovering between 50-53 degrees. Not too much of a burrrrrden after 15mins into the workout. Saturday I swam 1 mile and rode 30 miles on the back bike course. Lots of gravel on the roads this week. I hope they can get this cleaned off before the race. On Sunday I swam 2.5 miles continuous. I felt a little dizzy coming out of the water, probably the cold water affecting my equilibrium. As the big day approaches, I am pretty worried that I am not ready. While my training program does not call for it, I am going to do one more 100 mile ride. I hope to swim in lake Couer d alene tomorrow(1 mile along shore) and then ride the bike course(80-100 miles). Weather calls for Thunderstorms in the afternoon, so I will have to play by ear. After this work out my longest run is 2 hours and my longest bike ride is 3 hours. While this week is still 13-15 hours of exercise, my workout taper is about to start.
I am starting to get emails and other information from the race directors.....kind of scary......RACE DAY is closing in!
cheers
Two great days of weather, finally together, made for some good workouts. Water temps still hovering between 50-53 degrees. Not too much of a burrrrrden after 15mins into the workout. Saturday I swam 1 mile and rode 30 miles on the back bike course. Lots of gravel on the roads this week. I hope they can get this cleaned off before the race. On Sunday I swam 2.5 miles continuous. I felt a little dizzy coming out of the water, probably the cold water affecting my equilibrium. As the big day approaches, I am pretty worried that I am not ready. While my training program does not call for it, I am going to do one more 100 mile ride. I hope to swim in lake Couer d alene tomorrow(1 mile along shore) and then ride the bike course(80-100 miles). Weather calls for Thunderstorms in the afternoon, so I will have to play by ear. After this work out my longest run is 2 hours and my longest bike ride is 3 hours. While this week is still 13-15 hours of exercise, my workout taper is about to start.
I am starting to get emails and other information from the race directors.....kind of scary......RACE DAY is closing in!
cheers
Tuesday, May 31, 2011
Week 4
Hello everyone:
On week six I ran 16-17 miles, felt great and could have completed a marathon. Last week I ran 18-19 miles and had bowel problems and dehydration. Not a fun day.
Felt great with my swims in our shallow rose lake. Its temperature was about 60 degrees. My friend and I swam Hayden lake since it is located on the bike course. Holy Moly's was it cold. 50 degrees. Same temperature as lake Couer d Alene. We were able to complete a 2.5mile swim, but it never felt comfortable. Then we road our bikes on the 28 mile section of hills.
My bike riding is getting better, but I really hit a wall at 80 miles everytime. Still trying to figure the rolling hills on the course. My friend stands up all of the difficult hills, and I am following my textbook advice to stay seated and keep my RPMs up. He averages about 3 mph faster than me and yet still acts like he has energy left over on our rides.... When I try this, I am exhausted afterwards.
This week my hours drop from 18 to 10. Yea!. Recovery week
More later
On week six I ran 16-17 miles, felt great and could have completed a marathon. Last week I ran 18-19 miles and had bowel problems and dehydration. Not a fun day.
Felt great with my swims in our shallow rose lake. Its temperature was about 60 degrees. My friend and I swam Hayden lake since it is located on the bike course. Holy Moly's was it cold. 50 degrees. Same temperature as lake Couer d Alene. We were able to complete a 2.5mile swim, but it never felt comfortable. Then we road our bikes on the 28 mile section of hills.
My bike riding is getting better, but I really hit a wall at 80 miles everytime. Still trying to figure the rolling hills on the course. My friend stands up all of the difficult hills, and I am following my textbook advice to stay seated and keep my RPMs up. He averages about 3 mph faster than me and yet still acts like he has energy left over on our rides.... When I try this, I am exhausted afterwards.
This week my hours drop from 18 to 10. Yea!. Recovery week
More later
Thursday, May 26, 2011
Week 5
Howdy:
Well our horrible cold weather is back. Our poor little pigs sure are having a time trying to get warm. At least the coyotes have not been back for a few weeks. The baby chicks are growing fast, but wont lay eggs until the fall.
I have done three open water swims....water and air temperatures are about the same. 50-55 degrees. My wet suit is great. The feeling in my fingers and toes comes back after 30 mins out of the water. On Tuesday I rode my bike for 90 miles. I was in the rain for the whole time....5-1/2 hours...yuck. I am starting to get nervous. No matter how much I train, I feel like it wont be enough for the IM. Every workout this week is for 2 or 3 hours. Next week is a recovery week, and each week after that is more event focused with less hours per week. Hard to believe only 31 days left. I hope to get back to riding more of the IM course to become more familiar with the turns and potholes. I will work on being prepared for bike problems and nutrition transportation strategies. Might get new tires also.....
More later
cheers
Well our horrible cold weather is back. Our poor little pigs sure are having a time trying to get warm. At least the coyotes have not been back for a few weeks. The baby chicks are growing fast, but wont lay eggs until the fall.
I have done three open water swims....water and air temperatures are about the same. 50-55 degrees. My wet suit is great. The feeling in my fingers and toes comes back after 30 mins out of the water. On Tuesday I rode my bike for 90 miles. I was in the rain for the whole time....5-1/2 hours...yuck. I am starting to get nervous. No matter how much I train, I feel like it wont be enough for the IM. Every workout this week is for 2 or 3 hours. Next week is a recovery week, and each week after that is more event focused with less hours per week. Hard to believe only 31 days left. I hope to get back to riding more of the IM course to become more familiar with the turns and potholes. I will work on being prepared for bike problems and nutrition transportation strategies. Might get new tires also.....
More later
cheers
Monday, May 16, 2011
Week 6
Hello:
Well I dont know what happened to my last blog, probably floating somewhere in the WWW. Last week was pretty tough. Over the last 7 days I spent 10.5 hours on the bike, 2.75 hours swimming, and 5.0 hours running.
I have had a difficult week in regards to my equipment. When I put on my new wetsuit for my first open water swim this year, I found it had many factory flaws. I hope they will take it back or exchange me for another one. The water was so cold, I had a very difficult time keeping my face in the water. The lake was about 50 degrees. It was very windy and took forever for me to come back into the wind.
I did a Century ride outside of spokane. My first 100 mile bike ride in about 25 years. Started out fine, then at mile marker 45 my front tube blew. My replacement tube would only hold enough air for about 7-10 miles at a time, and then would need air. Eventually it too died. A fellow rider gave me his spare tube...it was bigger than my tire, but only at mile 65 I was willing to try anything. This tube exploded at mile 79 going down a hill. I was really done by now and just wanted a ride back to the potatoe feed finish. A volunteer bike service truck showed up after 30 mins and there was no room for me to get a free ride. But with a smile, the techician said he could fix my bike just in time for the rain to start pouring. He was right. I spent the next 21 miles riding in a down pour! What made this worse was the rain was washing away the chalk markings on the road, and I accidently passed the exit to the finish line and went 5 miles past the end. I was supposed to jog 3 miles after this....yea but that was not going to happen.
This week I need to workout 18-19 hours. At least one 100 mile ride and all other workouts are 2 or 3 hours along. I have 4 more weeks of hard workouts, followed by a gradual 2 week taper down to the race. This is the most difficult part of my training so far...... starting feel a little burned out.
More next week.
Well I dont know what happened to my last blog, probably floating somewhere in the WWW. Last week was pretty tough. Over the last 7 days I spent 10.5 hours on the bike, 2.75 hours swimming, and 5.0 hours running.
I have had a difficult week in regards to my equipment. When I put on my new wetsuit for my first open water swim this year, I found it had many factory flaws. I hope they will take it back or exchange me for another one. The water was so cold, I had a very difficult time keeping my face in the water. The lake was about 50 degrees. It was very windy and took forever for me to come back into the wind.
I did a Century ride outside of spokane. My first 100 mile bike ride in about 25 years. Started out fine, then at mile marker 45 my front tube blew. My replacement tube would only hold enough air for about 7-10 miles at a time, and then would need air. Eventually it too died. A fellow rider gave me his spare tube...it was bigger than my tire, but only at mile 65 I was willing to try anything. This tube exploded at mile 79 going down a hill. I was really done by now and just wanted a ride back to the potatoe feed finish. A volunteer bike service truck showed up after 30 mins and there was no room for me to get a free ride. But with a smile, the techician said he could fix my bike just in time for the rain to start pouring. He was right. I spent the next 21 miles riding in a down pour! What made this worse was the rain was washing away the chalk markings on the road, and I accidently passed the exit to the finish line and went 5 miles past the end. I was supposed to jog 3 miles after this....yea but that was not going to happen.
This week I need to workout 18-19 hours. At least one 100 mile ride and all other workouts are 2 or 3 hours along. I have 4 more weeks of hard workouts, followed by a gradual 2 week taper down to the race. This is the most difficult part of my training so far...... starting feel a little burned out.
More next week.
Friday, May 13, 2011
Week 7
Test....test...this is a test....I submitted a post Wednesday, but it did not transmit....will see if this works.
Wednesday, May 4, 2011
Week 8
Hello:
Well here I go again with an increase in weekly hours of swim, bike and run. Even though last week was a recovery week, 8 1/2 hours still seemed a little tiring. This week is 14.5 hours.
I have developed a Mortons Neuroma in my left foot. I had it injected by a Podiatrist yesterday and boy has that helped. I did a 30 mile bike and 5 mile run, and low and behold my foot didn't kill me by the end. I will need to do a lot of finagling in the up coming weeks in order to balance family and exercise. I need to attend some CME conferences, and kids sporting activities. I plan on riding my bike 100miles at least one day a week, and that will take 6-8 hours depending on wind and hills. I made a down payment on my wet suit, and plan on starting my open water swims in 2 weeks. Our weather still stinks, but I need to keep moving forewords as each day the race get closer. I have gotten the cold weather training down. I hope in the up coming weeks I can get some warm to hot weather training and acclimation. I am concerned that by the time the race gets here, it will be very hot and my body will not be prepared for it.
Adios!
Well here I go again with an increase in weekly hours of swim, bike and run. Even though last week was a recovery week, 8 1/2 hours still seemed a little tiring. This week is 14.5 hours.
I have developed a Mortons Neuroma in my left foot. I had it injected by a Podiatrist yesterday and boy has that helped. I did a 30 mile bike and 5 mile run, and low and behold my foot didn't kill me by the end. I will need to do a lot of finagling in the up coming weeks in order to balance family and exercise. I need to attend some CME conferences, and kids sporting activities. I plan on riding my bike 100miles at least one day a week, and that will take 6-8 hours depending on wind and hills. I made a down payment on my wet suit, and plan on starting my open water swims in 2 weeks. Our weather still stinks, but I need to keep moving forewords as each day the race get closer. I have gotten the cold weather training down. I hope in the up coming weeks I can get some warm to hot weather training and acclimation. I am concerned that by the time the race gets here, it will be very hot and my body will not be prepared for it.
Adios!
Tuesday, April 26, 2011
Week 9
Hello:
Wow, a recovery week....YEA!
Well the last week had an emphasis on the bike. I really wish I did more interval training on the trainer during the winter, to prepare me for the hills. I must be building up muscles in my legs, because as the year goes on I can feel my legs sinking faster during the swim. I have been interacting with forums on BeginnerTriathlete.com and Active.com and have found them quite helpful in my worrying and whining. Many Newbies have the same questions, so I don't feel so dumb.
This next week is important for me to relax and enjoy the lighter workouts, because after this is a month of hellish workouts. They are intended to be a full ironman specific workouts. I will be progressively working towards 18-20 hours of exercise per week. I hope to do at least three 100 mile bike rides, and at least one run to about 20 miles. I plan on buying my wetsuit in the next few weeks, and really hope to do my first open water swim by mid May. Yea right.....it snowed last night....but I can dream.
Farm life is good. The coyotes have been chased away by the dogs, and my last 4 chickens are hanging in there. We bought 6 more baby chicks.... and they should be old enough to lay eggs this fall. We have two new piglets, they weight about 20 lbs. We are getting four more tomorrow, but two go to another family. One of my sheep has a little diarrhea. Probably early over-eatters disease. Will have to vaccinate with CD&T this weekend to correct that. My annoying goats still keep living...How long do those things live for anyways? Local Elk are eyeballing my new lawn as it emerges, but the dogs are doing a good job chasing them off as well.
This weekend is opening games for Little League....hope Joey can get a hit.
Cheers!
Wow, a recovery week....YEA!
Well the last week had an emphasis on the bike. I really wish I did more interval training on the trainer during the winter, to prepare me for the hills. I must be building up muscles in my legs, because as the year goes on I can feel my legs sinking faster during the swim. I have been interacting with forums on BeginnerTriathlete.com and Active.com and have found them quite helpful in my worrying and whining. Many Newbies have the same questions, so I don't feel so dumb.
This next week is important for me to relax and enjoy the lighter workouts, because after this is a month of hellish workouts. They are intended to be a full ironman specific workouts. I will be progressively working towards 18-20 hours of exercise per week. I hope to do at least three 100 mile bike rides, and at least one run to about 20 miles. I plan on buying my wetsuit in the next few weeks, and really hope to do my first open water swim by mid May. Yea right.....it snowed last night....but I can dream.
Farm life is good. The coyotes have been chased away by the dogs, and my last 4 chickens are hanging in there. We bought 6 more baby chicks.... and they should be old enough to lay eggs this fall. We have two new piglets, they weight about 20 lbs. We are getting four more tomorrow, but two go to another family. One of my sheep has a little diarrhea. Probably early over-eatters disease. Will have to vaccinate with CD&T this weekend to correct that. My annoying goats still keep living...How long do those things live for anyways? Local Elk are eyeballing my new lawn as it emerges, but the dogs are doing a good job chasing them off as well.
This weekend is opening games for Little League....hope Joey can get a hit.
Cheers!
Monday, April 18, 2011
Week 10
Hello everyone!
Wow....almost out of the double digit weeks. Kind of scary as the Ominous date approaches. Okay so I did the back course again, and it was not a horrible as the first time. Still, I was exhausted and laughed at the thought of completing a marathon after only 30 miles of the expected 112. I figure about 30 miles of the course is hills...
Rollers as the say in bikers terms. That would mean a total of 60 of the 112. Sure there is some slow rises in there, but not much flat land in the back course. I tried to focus on not pushing myself but still keeping the 30 miles as a "Workout". I am starting to be familiar with some of the hills, and if I do them enough I think I can get all of this shifting stuff down. My work out calls for a four hour ride this week, so I plan on riding the back course twice if possible. I really need to figure out how to ride these hills is a respectable manner and yet save lots for the marathon. My average speed for a newbie was 13 mph....ranging from 5 mph to 35mph. Some tight turns, so for my out of state friends reading this, I would highly recommend driving the back course before the big day. Some loose gravel can be found on the turns, but I hope this will be broomed off on race day. And one more thing for my out of state friends. This is the coldest spring on record in the last 100yrs....On the USGS Water web site you can monitor Lake Coeur d Alene's water temps....could be a record cold water year for the CdA IM.
Last week my plan called for a 2.5 hour run. I did my run on the course. My daughter came with me on her bike. The run only has one big hill and I don't expect it to cause too much problem unless it is really hot that day. as it is a longer hill than steep. I tried to relax and pace myself. I averaged about 9:30-10:00 pace, so I think I ran about 16 miles.
Ah yes farm life. Now I have a COYOTE problem!. Down three chickens and one cat! Have been keeping my dogs out at night so I can try to catch them no good poultry thieves! Its hard as my lab loves to bark at everything that moves, so I am not getting much sleep these days. Not sure how I am going to handle the 30-30 and the spotlight at the same time, but they haven't given me the chance to try. We pick up 4 piglets to raise for the Fair next week, so I better figure it out soon. They are too expensive to feed to the coyotes!
Tax refund is back....yea.... So now I need to start studying up on wetsuits.
Cheers mates!
Wow....almost out of the double digit weeks. Kind of scary as the Ominous date approaches. Okay so I did the back course again, and it was not a horrible as the first time. Still, I was exhausted and laughed at the thought of completing a marathon after only 30 miles of the expected 112. I figure about 30 miles of the course is hills...
Rollers as the say in bikers terms. That would mean a total of 60 of the 112. Sure there is some slow rises in there, but not much flat land in the back course. I tried to focus on not pushing myself but still keeping the 30 miles as a "Workout". I am starting to be familiar with some of the hills, and if I do them enough I think I can get all of this shifting stuff down. My work out calls for a four hour ride this week, so I plan on riding the back course twice if possible. I really need to figure out how to ride these hills is a respectable manner and yet save lots for the marathon. My average speed for a newbie was 13 mph....ranging from 5 mph to 35mph. Some tight turns, so for my out of state friends reading this, I would highly recommend driving the back course before the big day. Some loose gravel can be found on the turns, but I hope this will be broomed off on race day. And one more thing for my out of state friends. This is the coldest spring on record in the last 100yrs....On the USGS Water web site you can monitor Lake Coeur d Alene's water temps....could be a record cold water year for the CdA IM.
Last week my plan called for a 2.5 hour run. I did my run on the course. My daughter came with me on her bike. The run only has one big hill and I don't expect it to cause too much problem unless it is really hot that day. as it is a longer hill than steep. I tried to relax and pace myself. I averaged about 9:30-10:00 pace, so I think I ran about 16 miles.
Ah yes farm life. Now I have a COYOTE problem!. Down three chickens and one cat! Have been keeping my dogs out at night so I can try to catch them no good poultry thieves! Its hard as my lab loves to bark at everything that moves, so I am not getting much sleep these days. Not sure how I am going to handle the 30-30 and the spotlight at the same time, but they haven't given me the chance to try. We pick up 4 piglets to raise for the Fair next week, so I better figure it out soon. They are too expensive to feed to the coyotes!
Tax refund is back....yea.... So now I need to start studying up on wetsuits.
Cheers mates!
Monday, April 11, 2011
On to Week 11
OMG!
I only road 28 miles of the bikes back course, and it totally killed me. I was feeling kind of cocky with my exercise accomplishments, and now I am humbled newbie. Arrrrgh. How am I going to complete another 84 miles when I can only get through 28? Each bike lap is 56 miles and 30 of those are significant thigh busting hills. I did those 28 miles on Saturday and on Sunday I did a make-shift Olympic triathlon ((1 mile swim in the pool, 25miles on the bike trainer, and then 6.2 mile run in the rain)).
Week eleven is focused on the run. I will be running every day if my feet will let me. Today I will run for 90min at a very easy pace. Tomorrow I will be doing the first 56 mile loop....much slower and I will try not to cry like a little baby! Big weekend coming up....more riding and running.
Ooooopps....got to get back to work.
cheers!
I only road 28 miles of the bikes back course, and it totally killed me. I was feeling kind of cocky with my exercise accomplishments, and now I am humbled newbie. Arrrrgh. How am I going to complete another 84 miles when I can only get through 28? Each bike lap is 56 miles and 30 of those are significant thigh busting hills. I did those 28 miles on Saturday and on Sunday I did a make-shift Olympic triathlon ((1 mile swim in the pool, 25miles on the bike trainer, and then 6.2 mile run in the rain)).
Week eleven is focused on the run. I will be running every day if my feet will let me. Today I will run for 90min at a very easy pace. Tomorrow I will be doing the first 56 mile loop....much slower and I will try not to cry like a little baby! Big weekend coming up....more riding and running.
Ooooopps....got to get back to work.
cheers!
Wednesday, April 6, 2011
Week 13
Howdy Pards!
Well the recovery week is over, and I must say it was nice to cut back. The shorter workouts did leave me feeling little guilty....because they were fun. Had a beautiful run in Leavenworth Washington before my daughters Volleyball Tournament. A sunny warm day.....and now.... I am back in the Silver Valley of Idaho with two new inches of fresh slush. Yuck! Winter is trying to come back. This week my exercise goes back up to 12 hours. Double sport days are back. I hope to do a modified Olympic triathlon on Saturday...about a 3 hour workout, and then a long 2-3hour ride on Sunday. I will need to focus more on eating during exercise these next few weeks. Will try some chicken broth to keep my sodium up since I seem to sweat like a machine.
On the lighter side. Something was eating my chicken eggs. Leaving bits of shells everywhere. Ahh yes and a faint smell of skunk. After losing a few dozen eggs I had had enough. I set a live trap and after 4 days I caught a HUGE skunk.....I thought by dispatching him with a head shot he would not get enough time to spray.....but I was wrong. The whole chicken coup now wreaks. My wife is upset.....cause now so does the whole farm stink.....and she has a christian women's meeting tonight. I told her now we have eggs...but she did not think that was too funny:-)
More later!
Well the recovery week is over, and I must say it was nice to cut back. The shorter workouts did leave me feeling little guilty....because they were fun. Had a beautiful run in Leavenworth Washington before my daughters Volleyball Tournament. A sunny warm day.....and now.... I am back in the Silver Valley of Idaho with two new inches of fresh slush. Yuck! Winter is trying to come back. This week my exercise goes back up to 12 hours. Double sport days are back. I hope to do a modified Olympic triathlon on Saturday...about a 3 hour workout, and then a long 2-3hour ride on Sunday. I will need to focus more on eating during exercise these next few weeks. Will try some chicken broth to keep my sodium up since I seem to sweat like a machine.
On the lighter side. Something was eating my chicken eggs. Leaving bits of shells everywhere. Ahh yes and a faint smell of skunk. After losing a few dozen eggs I had had enough. I set a live trap and after 4 days I caught a HUGE skunk.....I thought by dispatching him with a head shot he would not get enough time to spray.....but I was wrong. The whole chicken coup now wreaks. My wife is upset.....cause now so does the whole farm stink.....and she has a christian women's meeting tonight. I told her now we have eggs...but she did not think that was too funny:-)
More later!
Sunday, March 27, 2011
Week 14
Yea! A recovery week.
Last week was brutal. Just over 15 hours. It was great to get outdoors for some bike rides and all of my runs, but each discipline was longer than the previous two weeks. I have relegated my body aches and pains to old age, and not to serious orthopedic problems. They(the pains) hang with me like an unwanted parasite, but like a good parasite, never seeming to finish me off! My friend had his chain break in two places, and this allowed me to see how to splice a chain back together and still finish a ride. Today I swam for 45 mins at a good pace, then ran for 120mins on some of the marathon course. I was very tired, and is hard to believe that I would have to run another 14 miles for a full marathon.
I am hoping to buy a wetsuit with our tax refund. With our air temperatures being a little lower than normal, the USGS reports that this should be cold water temperature summer.
Spring break is here for the kids. One is already in Phoenix with family. The others will be leaving for Yellowstone later in the week. I have promised my son I would build him a tree fort so I am taking a two days off work and training to get the first stage done.
This week I will only be training for 8 hours and this should allow my sore muscles to heal up. After that the next 4 weeks will ramp up the hours progressively each week.
More later!
Last week was brutal. Just over 15 hours. It was great to get outdoors for some bike rides and all of my runs, but each discipline was longer than the previous two weeks. I have relegated my body aches and pains to old age, and not to serious orthopedic problems. They(the pains) hang with me like an unwanted parasite, but like a good parasite, never seeming to finish me off! My friend had his chain break in two places, and this allowed me to see how to splice a chain back together and still finish a ride. Today I swam for 45 mins at a good pace, then ran for 120mins on some of the marathon course. I was very tired, and is hard to believe that I would have to run another 14 miles for a full marathon.
I am hoping to buy a wetsuit with our tax refund. With our air temperatures being a little lower than normal, the USGS reports that this should be cold water temperature summer.
Spring break is here for the kids. One is already in Phoenix with family. The others will be leaving for Yellowstone later in the week. I have promised my son I would build him a tree fort so I am taking a two days off work and training to get the first stage done.
This week I will only be training for 8 hours and this should allow my sore muscles to heal up. After that the next 4 weeks will ramp up the hours progressively each week.
More later!
Saturday, March 19, 2011
Week 15-part 2
Epiphany!
#1) So my wife goes to workout with me on the training bike. After 30mins of a planned 60min ride, she says "This is really boring. Training by blocks of time is very hard, because you cant bust your butt and get it over with as in distance workouts." I could not figure out why was so exhausted after a good and hard "block of time" work out. It was because I could not finish early no matter how hard I was running, biking or swimming.
#2) I have had this waxing and waning allergy runny nose, and hacking cough for the last 3 months. I thought it was a cold. But nothing I took ever made it better. This is also when I increased my swimming to 2 or 3 days per week. The CHLORINE. Duh....I have allergies and mild asthma! Hopefully with nose clips and flonase nasal spray I can get this under control.
Tomorrow I have a 180min ride planned, followed by a easy 30min run. It will be about 45 degrees out and I am sure I will get an epiphany on wind chills!
Cheers.
#1) So my wife goes to workout with me on the training bike. After 30mins of a planned 60min ride, she says "This is really boring. Training by blocks of time is very hard, because you cant bust your butt and get it over with as in distance workouts." I could not figure out why was so exhausted after a good and hard "block of time" work out. It was because I could not finish early no matter how hard I was running, biking or swimming.
#2) I have had this waxing and waning allergy runny nose, and hacking cough for the last 3 months. I thought it was a cold. But nothing I took ever made it better. This is also when I increased my swimming to 2 or 3 days per week. The CHLORINE. Duh....I have allergies and mild asthma! Hopefully with nose clips and flonase nasal spray I can get this under control.
Tomorrow I have a 180min ride planned, followed by a easy 30min run. It will be about 45 degrees out and I am sure I will get an epiphany on wind chills!
Cheers.
Wednesday, March 16, 2011
Week 15
Good morning:
Last weeks total workout hours was 11.9.....This week is scheduled to be 14, and next week almost 16 hours. Will be a challenge to see if my life schedule will be able to accomodate this increase. More and more of my workouts are duel events. My weekly number of runs is going up. Almost all are 6 miles or greater. I had a great outdoor bike ride on Sunday.
This morning I left for the pool at 4:30 am. Amazing how many people were at the gym. Probably 50-75 were the pool for swim team or Masters classes. My calves are still barking at me, but really not getting any worse. Feet are sore after long runs. I am pushing my proteins and trying to eat better. Gave up Cookies for lent, and anyone who knows me this is mighty task. I have two containers of gatorade, and try to keep up on my electrolytes.
Farm life is going okay. Animals look tired of the winter. Our snow pack is melting and I am seeing more and more of our pasture each day. Our local lakes ice is melting, and making me think more about getting a wet suit.
More later.
Last weeks total workout hours was 11.9.....This week is scheduled to be 14, and next week almost 16 hours. Will be a challenge to see if my life schedule will be able to accomodate this increase. More and more of my workouts are duel events. My weekly number of runs is going up. Almost all are 6 miles or greater. I had a great outdoor bike ride on Sunday.
This morning I left for the pool at 4:30 am. Amazing how many people were at the gym. Probably 50-75 were the pool for swim team or Masters classes. My calves are still barking at me, but really not getting any worse. Feet are sore after long runs. I am pushing my proteins and trying to eat better. Gave up Cookies for lent, and anyone who knows me this is mighty task. I have two containers of gatorade, and try to keep up on my electrolytes.
Farm life is going okay. Animals look tired of the winter. Our snow pack is melting and I am seeing more and more of our pasture each day. Our local lakes ice is melting, and making me think more about getting a wet suit.
More later.
Tuesday, March 8, 2011
Week 16
Hello:
Well week 17 when well. Much of the same workouts except increase distance in the run, and adding a bike combo to the swim. I ran 11 miles of the marathon course on Sunday, and the hill was tough. I am feeling lots of anxiety and frustration at this time. My IM is only a few sheets of calender pages away. The weather sucks for outdoor training. I know I need to increase my weekly long rides from 2-3 hours to 4-5 hours in the next 30-45 days. I have compared my 24 week training plan to the Beginner IM triathlete training plan. Oddly the beginner IM training plan appears to be more difficult and more organized. My wife has given me some good insight and advice and so I have decided to follow the Beginner Triathlete plan for now. If you are following my blog you can follow my workout plans by going to
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=19
and then clicking on the Beginner Full IM training plan.
More later!
Well week 17 when well. Much of the same workouts except increase distance in the run, and adding a bike combo to the swim. I ran 11 miles of the marathon course on Sunday, and the hill was tough. I am feeling lots of anxiety and frustration at this time. My IM is only a few sheets of calender pages away. The weather sucks for outdoor training. I know I need to increase my weekly long rides from 2-3 hours to 4-5 hours in the next 30-45 days. I have compared my 24 week training plan to the Beginner IM triathlete training plan. Oddly the beginner IM training plan appears to be more difficult and more organized. My wife has given me some good insight and advice and so I have decided to follow the Beginner Triathlete plan for now. If you are following my blog you can follow my workout plans by going to
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=19
and then clicking on the Beginner Full IM training plan.
More later!
Wednesday, March 2, 2011
Week 18
Howdy!
Well last week went well. I had to improvise due to the Volleyball schedules and hotel situation, but was able to exercise almost every day. Only missed one day of swimming. We had some free time, so we did a road trip to Death Valley. I was able to get a 75 min run there and it was a beautiful 73 degrees. Death Valley reminds of the photos taken from the Mars rover.
Very depressing to come home to heavy snow. Has been snowing for 9 days. We have 18 inches of heavy, slushy snow. Probably have another 30 days of indoor exercise. Any treadmill run over 75 mins or bike trainer over 2 hours is very mentally painful.....even with a movie. Time to suck it up and drive on. On Wednesday are Brick days.....on Tuesdays I am trying a swim/bike combo.....
more later
Well last week went well. I had to improvise due to the Volleyball schedules and hotel situation, but was able to exercise almost every day. Only missed one day of swimming. We had some free time, so we did a road trip to Death Valley. I was able to get a 75 min run there and it was a beautiful 73 degrees. Death Valley reminds of the photos taken from the Mars rover.
Very depressing to come home to heavy snow. Has been snowing for 9 days. We have 18 inches of heavy, slushy snow. Probably have another 30 days of indoor exercise. Any treadmill run over 75 mins or bike trainer over 2 hours is very mentally painful.....even with a movie. Time to suck it up and drive on. On Wednesday are Brick days.....on Tuesdays I am trying a swim/bike combo.....
more later
Sunday, February 13, 2011
Week?
Well, actually this should be starting week 19. Somehow trying to blend together two training guides, I messed up my week. One guide counts up to 24 weeks, and another counts down from 20. Nice thing is the weeks are not too different. Always better to have a little more distance then less in building endurance.
This week I will be going to Vegas to watch my daughters U-16 Volleyball tournament. I will have to check into bike rentals for my 2-3 hour bike ride. Hopefully they will have a pool for a day fee. Will be great to get out of this 32-39 degree weather and exercise in 70 degree range!
My 49 year old body is sore each day, but I do have a great sense of accomplishment after each work out. I have met another newbie in my area. He is an athletic trainer. Hopefully as the warmer weather approaches I can hook up with him for workouts. Many of the Ironman folks in my area are training to qualify for KONA, and so I presume my slow carcass would not be welcome on their workouts.
Cheers!
This week I will be going to Vegas to watch my daughters U-16 Volleyball tournament. I will have to check into bike rentals for my 2-3 hour bike ride. Hopefully they will have a pool for a day fee. Will be great to get out of this 32-39 degree weather and exercise in 70 degree range!
My 49 year old body is sore each day, but I do have a great sense of accomplishment after each work out. I have met another newbie in my area. He is an athletic trainer. Hopefully as the warmer weather approaches I can hook up with him for workouts. Many of the Ironman folks in my area are training to qualify for KONA, and so I presume my slow carcass would not be welcome on their workouts.
Cheers!
Monday, February 7, 2011
Week 19
Hello:
Well last week went quite well. My tight calves and tender achilles are getting better. Saturday I completed 150mins on the trainer and then a 20 min easy jog. On Sunday I completed an 80min run with two large hills included. So nice to run outside. Swims are going well.....always seem to be tired after these. Have been doing some physical therapy I learned from YouTube for swimmer shoulder. Seems to be helping. This week much of the same with slowly inching up the times on Wednesday, Saturday and Sunday. My 20 week plan is quite similar to my 24 week plan at this stage....things become quite interesting by week 13.
Farm life is going well. Predators are leaving my animals alone. Chickens are back to lying 4 eggs per day. The weather here is still cold and wet......usually about 32 degrees.
cheers
Well last week went quite well. My tight calves and tender achilles are getting better. Saturday I completed 150mins on the trainer and then a 20 min easy jog. On Sunday I completed an 80min run with two large hills included. So nice to run outside. Swims are going well.....always seem to be tired after these. Have been doing some physical therapy I learned from YouTube for swimmer shoulder. Seems to be helping. This week much of the same with slowly inching up the times on Wednesday, Saturday and Sunday. My 20 week plan is quite similar to my 24 week plan at this stage....things become quite interesting by week 13.
Farm life is going well. Predators are leaving my animals alone. Chickens are back to lying 4 eggs per day. The weather here is still cold and wet......usually about 32 degrees.
cheers
Sunday, January 30, 2011
Week 20
Wow....
I have been looking through Internet advice about Ironman training since the first of July. Week 20 always seems to be the beginning mark for many sites. It is hard to believe its actually here. Exciting yet scary! As I compare training programs, it appears I maybe behind in my long weekly runs. But then again it appears that each author seems to have a predominant sport and it shows in their training plan.
Yesterday I did 150mins on the trainer....boy is that tough when there is nothing to watch on TV. Today I ran outdoors during a break in my daughter's volleyball tournament in Spokane Washington. I ran for 70min at an easy pace, but it was 31 degrees and windy. I was glad to work in some hills to remind me of what I am missing on the treadmill. It took me about an hour to warm back up. Really needed to wear a wind breaker.
Tomorrow is an OFF day.
Cheers
I have been looking through Internet advice about Ironman training since the first of July. Week 20 always seems to be the beginning mark for many sites. It is hard to believe its actually here. Exciting yet scary! As I compare training programs, it appears I maybe behind in my long weekly runs. But then again it appears that each author seems to have a predominant sport and it shows in their training plan.
Yesterday I did 150mins on the trainer....boy is that tough when there is nothing to watch on TV. Today I ran outdoors during a break in my daughter's volleyball tournament in Spokane Washington. I ran for 70min at an easy pace, but it was 31 degrees and windy. I was glad to work in some hills to remind me of what I am missing on the treadmill. It took me about an hour to warm back up. Really needed to wear a wind breaker.
Tomorrow is an OFF day.
Cheers
Wednesday, January 26, 2011
Week 22.....
Good Day!
This week is going well. Last week was a recovery week with each discipline running just 10 to 15mins less than the week before. This week will build up to a tough weekend. Saturday with 3 hours on the bike and Sunday with a 70-90 min run. I have gone to swimming two times per week since my son is in swim lessons at the same time.
Ah yes.....trying to keep the balance.
Cheers
This week is going well. Last week was a recovery week with each discipline running just 10 to 15mins less than the week before. This week will build up to a tough weekend. Saturday with 3 hours on the bike and Sunday with a 70-90 min run. I have gone to swimming two times per week since my son is in swim lessons at the same time.
Ah yes.....trying to keep the balance.
Cheers
Friday, January 21, 2011
IM 2011
Hello:
Well week 23 is coming to an end. I had a good 75 min run on the treadmill yesterday. Back to the pool tonight. Still no wt loss.....really need to cut back on the Cookies. Hummmm about 4 cookies per day x 365 days....
Snow, freeze, then rain...repeat....how many times can we cycle through this this winter. Really looking foreword to more runs outdoors.....of course bike rides too.
The up coming weeks will require some juggling. Son is in swim lessons. One daughters basketball season is in full swing. Other daughters club volleyball is in full swing.
Cheers
Well week 23 is coming to an end. I had a good 75 min run on the treadmill yesterday. Back to the pool tonight. Still no wt loss.....really need to cut back on the Cookies. Hummmm about 4 cookies per day x 365 days....
Snow, freeze, then rain...repeat....how many times can we cycle through this this winter. Really looking foreword to more runs outdoors.....of course bike rides too.
The up coming weeks will require some juggling. Son is in swim lessons. One daughters basketball season is in full swing. Other daughters club volleyball is in full swing.
Cheers
Sunday, January 16, 2011
IM 2011
Good Morning!
Training is moving right along. Calves and upper Achilles feel tight, but no frank pains. My new shoes gave me a blister....darn it! Today it is 50 degrees with pouring rain. I am some what tempted to try and squeak out an outdoor ride today. I need to put in 2-3 hours on the bike today and then a 30min run. Yesterday I ran outdoors for an hour. Felt great to be off the treadmill. Off on Monday then back to the pool.
I am feeling a little imbalanced in my upper body strength, as 90% of my swims are freestyle and this works mostly on my intrinsic groups. I will be attempting to add more time with the backstroke in order to prevent any swimmer shoulder problems.
Cheers
Training is moving right along. Calves and upper Achilles feel tight, but no frank pains. My new shoes gave me a blister....darn it! Today it is 50 degrees with pouring rain. I am some what tempted to try and squeak out an outdoor ride today. I need to put in 2-3 hours on the bike today and then a 30min run. Yesterday I ran outdoors for an hour. Felt great to be off the treadmill. Off on Monday then back to the pool.
I am feeling a little imbalanced in my upper body strength, as 90% of my swims are freestyle and this works mostly on my intrinsic groups. I will be attempting to add more time with the backstroke in order to prevent any swimmer shoulder problems.
Cheers
Wednesday, January 12, 2011
IM 2011
Howdy:
Holy Moly's this winter is lasting forever! Funny how before my interest in IM, I would not have cared about wishing spring would come early. I would really like to take my biking and running outdoors. Today we are getting 5-7 inches of snow, then rain for a week.
Yesterdays swim went well. I did 15mins of free style, 15mins of alternating free style, back stroke, and breast stroke, 15mins of alternating 25yrds sprint free style/ 25yrds slow free style, and then 15mins of steady free style. Today I will be running for 45-60 mins on the treadmill....one minute at 4, 5, 6, and 7mph with repeating cycles.
Cheers.
Holy Moly's this winter is lasting forever! Funny how before my interest in IM, I would not have cared about wishing spring would come early. I would really like to take my biking and running outdoors. Today we are getting 5-7 inches of snow, then rain for a week.
Yesterdays swim went well. I did 15mins of free style, 15mins of alternating free style, back stroke, and breast stroke, 15mins of alternating 25yrds sprint free style/ 25yrds slow free style, and then 15mins of steady free style. Today I will be running for 45-60 mins on the treadmill....one minute at 4, 5, 6, and 7mph with repeating cycles.
Cheers.
Sunday, January 9, 2011
IM 2011
Hello:
My first week of developing a training plan and then training went well. Yesterday I rode on the bike trainer for 47 miles, holding 20 miles per hour at level 6. I wont go back to hill workouts, and out of the saddle workouts until my calves feel better. Today I ran 6.5 miles on the treadmill. I will keep Mondays as my "Day Off." My biggest block of time off to train will be the weekends. Hoping to keep Tuesdays and Fridays as my swim days. I have cut down on my alcohol consumption to 1-2 drinks per week. I hope to cut down on my soda consumption to one can or less per day.
I met up with another Tri-coach, and hope to run with his group on Sunday mornings as time permits
Cheers
My first week of developing a training plan and then training went well. Yesterday I rode on the bike trainer for 47 miles, holding 20 miles per hour at level 6. I wont go back to hill workouts, and out of the saddle workouts until my calves feel better. Today I ran 6.5 miles on the treadmill. I will keep Mondays as my "Day Off." My biggest block of time off to train will be the weekends. Hoping to keep Tuesdays and Fridays as my swim days. I have cut down on my alcohol consumption to 1-2 drinks per week. I hope to cut down on my soda consumption to one can or less per day.
I met up with another Tri-coach, and hope to run with his group on Sunday mornings as time permits
Cheers
Thursday, January 6, 2011
IM 2011
Good Day!
Well now I have a 24 week, 20 week, and a 13 week training plan. I will start with the 24 week plan and as I get closer to the other plans, I will merge as needed. This morning I got up at 5:15 and ran on the treadmill for 60mins. I kept my heart rate below 140. I hope this will help me lose some weight. I am 5' 9" and hope to be about 150-155lbs by June. I am presently 178lbs. Tonight I hope to do some sit-ups and oblique exercises. Tomorrow a 60min swim.
Cheers
Well now I have a 24 week, 20 week, and a 13 week training plan. I will start with the 24 week plan and as I get closer to the other plans, I will merge as needed. This morning I got up at 5:15 and ran on the treadmill for 60mins. I kept my heart rate below 140. I hope this will help me lose some weight. I am 5' 9" and hope to be about 150-155lbs by June. I am presently 178lbs. Tonight I hope to do some sit-ups and oblique exercises. Tomorrow a 60min swim.
Cheers
Wednesday, January 5, 2011
Count down to IM 2011
Another snowy day.... low visibility
Yesterday I had my first long ride on my new bike and the trainer. 120mins.....moderate tension constant RPMs. I will be starting my training plan this weekend....look foreword to getting it put into action.
Cheers
Yesterday I had my first long ride on my new bike and the trainer. 120mins.....moderate tension constant RPMs. I will be starting my training plan this weekend....look foreword to getting it put into action.
Cheers
Monday, January 3, 2011
174 days until IM 2011
Good morning:
Well life on the farm is pretty stinking cold this time of the year. We had 5 eggs yesterday...but by the time went to collect them....they were frozen and exploded.
Yesterday I did an hour swim workout. Mostly 200s, 100s, and 50s. I realized I have never gotten the freestyle flutter kick down right. Boy is that a quad burner trying to get this right
On New years day I spent some time fitting my new bike to my frame.
I will try to get a picture of this for my blog.
Cheers
Well life on the farm is pretty stinking cold this time of the year. We had 5 eggs yesterday...but by the time went to collect them....they were frozen and exploded.
Yesterday I did an hour swim workout. Mostly 200s, 100s, and 50s. I realized I have never gotten the freestyle flutter kick down right. Boy is that a quad burner trying to get this right
On New years day I spent some time fitting my new bike to my frame.
I will try to get a picture of this for my blog.
Cheers
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