Well... February is over and I have enjoyed the training ramp up for my Ironman race. We have had a bad winter, by Cincinnati standards, so most of my training has been indoor on the treadmill and bike trainer. I've been aiming for 6-8 hours of training each week this month. I have been following the Fleet Feet intermediate Flying Pig full marathon training schedule very closely, and supplementing it with bike rides and pool swims. To hit my weekly hour goal, I have been doing 2-a-days about 4 or 5 days a week.
Here is my weekly volume for February so far:
Week 1 - 1/27 to 2/2 - 5:58:50 with 33.05 miles run
Week 2 - 2/3 to 2/9 - 7:09:14 with 26.34 miles run
Week 3 - 2/10 to 2/16 - 7:55:05 with 27.68 miles run
Week 4 - 2/17 to 2/23 - 7:51:31 with 33.40 miles run
Week 5 - 2/24 to 3/2 - 4:37:03 with 19.00 miles run (as of 2/27)
So, the volume is steady. As it warms up, I will be able to cover more ground outside. The indoor training gets pretty boring after a while. It's 100x more enjoyable to run and bike outside.
My average run paces are in the mid 9's, which is great progress from last year. I was in the 10's then. I ran 119.4 miles this month, and 92.5 miles in January. So the training for the Pig is going well. I did pull my left calf during the Fleet Feet Tuesday night run on the 25th. Running 6.9 miles on the 26th wasn't too bad, but my calf hurt on all hills. So, I'll be taking a few days off as March starts.
Some of the triathlon guys I know through Facebook (some I've trained with) are organizing a 50 mile loop bike ride around Caesar Creek in April. There will be people doing 1-4 loops, and my wife and I are going to shoot for 50 to 100 miles. That should be a great time.
I've been swimming 2-3x per week over my lunch hour. This frequency has seemed to helped improve my technique, as my 100yd time is 1:30 doing 2 strokes per breath. This is awesome for me, but to put it in perspective the Olympic guys swim this in 46-50 seconds and good high school swimmers do it in 55-60 seconds. But for a guy with only one year of swimming under his belt, I'm pretty happy with it.
My last trip to the pool, I worked on doing 3 strokes per breath. This will definitely take a while to get used to, but my first 100yd time was 1:28. So, this is promising. Maybe a year from now I'll be in the 1:15 to 1:20 range.
Not really much else going on. Just trying to ramp up the training. Once the Pig is over, I'll be biking a lot and running maybe 1-2x per week just to keep a feel for it. I will need to get the swim up, but I can do the 2.4 mile swim now in probably 1:30:00. I swam 1.2 miles in 45 minutes at my "all day" pace, so 90 minutes should be fine there.
Hopefully something interesting happens in March so I have something other to write besides, "I have been running more. Yay."
Thursday, February 27, 2014
Tuesday, January 28, 2014
Go Long
It is January 28th. I've been doing the Fleet Feet training program for the Flying Pig marathon for a few weeks now, and things are going great. We're building a base now until March, when we will start doing hill repeats, intervals, threshold runs, etc. I'm really enjoying the pace group I'm in: 9:00 to 10:00mm. It feels too easy on short runs, but moderate on longer runs. I'll stay here and enjoy the process as the mileage builds.
The main point of this blog entry is to touch base with everyone on my new 2014 goal. I was planning to focus on the Pig race, then focus on the bike over the summer and enter two half Ironman races (70.3 miles). That distance was fun in September, and I think I could cut at least an hour off my current best 70.3 time. I entered that half Iron race on a road bike that wasn't properly fit to me AND my run was weak. Now I have a properly fitted triathlon specific bike and my run is MUCH better. It's funny to me that finishing a half Ironman gave me confidence that I can do a half Ironman. My 7:21 time is pretty slow, and I think I could hit 6:00 now - or close to it.
So, I was going through the Pig training plan and thinking how this will be great and enjoyable (vs. miserably hard) and that if I can run a 4:00 marathon then I could probably go for the full Ironman. I had this thought half joking with myself. My main full Ironman concern was always the run - running a full 26.2 mile marathon AFTER swimming 2.4 miles AND biking 112 miles BACK to BACK. Like, non-stop. A triathlete reading this would think, "Yeah, yeah. We all know the Iron distance." But to the non-triathlete, the full Ironman is no joke. It has been called the hardest single day endurance race on Earth.
I think I mentioned my half-serious idea to my wife about 10 days ago. "Honey, this running is going very well. So well in fact, I might be able to do a full Ironman this fall." Her being the most supportive spouse alive, told me she agreed. Her agreement and confidence that I could do it seemed to escalate and by the end of dinner we were planning it out.
How do you go about training for a full Ironman? Well, success leaves a paper trail. I could ask people that have done it. I could read up about it. Just be a sponge, plan to train my butt off, and go at it. We live in amazing times. The internet has facilitated efforts like mine in ways previous generations could have only dreamed. Facebook specifically makes connecting with people with similar interests so easy I think we take it for granted. Since making my decision, I've connected with nearly a dozen other local triathletes thinking/planning of doing their first Ironman this year. Also, I'm part of 5 or 6 Facebook groups dedicated to triathlons. Got a question? I just post it online and usually I get a few responses. Between the internet and the local triathlon clubs, there is more than enough information out there to get me ready.
So, it's been 9 or 10 days since I decided to "go long" (some call the Ironman the long race or long course, either way it's a long day/race). My first day of Ironman training (last Monday), I ran 4 or 5 miles on the treadmill before work, went to the YMCA at lunch to swim 50 laps in about 25 minutes, and then my wife and I rode bike trainers while watching the Bachelor for 2 hours. We bought a second trainer so we can both ride together. The next day, I rode the bike for about 30 minutes after work before running on the treadmill 4 or 5 miles. It's been so cold out, I've been on the treadmill a lot lately.
I pretty much did 2-a-days since then. I learned from 2 sources that 3-a-days are overkill and could lead to injury, burn out, or 3 soft workouts instead of 2 better quality workouts. Then, someone on Facebook summed training for an Ironman up in beautiful simplicity: train 1-2 hours Mon-Fri, 4-7 hours Sat, rest Sun. Simple! So, 9 to 17 hours per week of training. For me, this makes it easy to plan. For example, I ran on the treadmill 5 miles or about 50 minutes before work. I will hop on the bike after the kids go to sleep and finish the day with a spin.
I will focus on the Flying Pig training, as that is my next main race, just supplementing the Fleet Feet plan with other stuff. I'm scheduled to run 4 miles Wed & Thu. If the weather lifts I'll run outside 5 or 6, but the treadmill is so boring it's hard to get just 4 in. I'm planning to swim with the BAM Racing team Wed & Fri morning for 1:15:00 each. So, tomorrow will be the swim and run after work to get my 1-2 hours in. Breaking it up makes it much more manageable. Saturdays will be tough now that the weather sucks, but in the spring/summer it'll be easy to get in 4-7 hours of training. I'm completely in love with my bike, so I can see long Saturday rides being a staple this year. Head to the lake for a swim, 45-60 minutes, then a 40-60 mile bike ride. Or hit the bike trail for 75 miles and then go for a run. Whatever to get my hours in. With 5-6 triathlon groups around town, someone is always doing something.
I'm reading Joe Friel's book "The Triathlon Training Bible" and he emphasizes heart rate training. I'm going to run the Pig in the 9:00 to 10:00mm range, but after that I'll focus on the HR training for the Ironman. I talked to a guy that did his first Ironman last year and he followed the HR approach. It is very uneventful, but it works for longer races like the Ironman. He did his swim, then kept his HR in zone 2 for the bike and run. This equates to about a 14-15 mph bike ride and a 13:00mm pace on the run. But following this "boring and easy" plan, he felt great after 12 hours of the Ironman. This enabled him to hammer the last 10k of the run to finish in around 13 hours flat. This is a great time. Pros finish in 8-9 hours and they kick you off the course after 17 hours. I just want to finish, but think 14-15 would be a nice time. Maybe I can go for 13 as well. Whatever the training dictates. My zone 2 might be a 12 hour time or a 16 hour time. I have to trust the process and stick to the plan.
Another thing I need to learn a lot about is nutrition. Fueling yourself to cover 140.6 miles in 14-15 hours takes a nutrition plan too. I learned the carbohydrate per hour formula of (Your Body Weight in lbs. / 2.2) x 0.7. For me, I'm roughly 220 pounds now, so 220/2.2 = 100. 100 x 0.7 is 70 carbs per hour. This is roughly twice the amount I was taking in at races. I used to do about one GU every hour, now I'll double that. Also, I never took electrolytes and wondered why I cramped after a few hours. I've been experimenting with Hammer electrolyte pills and NUUN electrolyte drink tablets. I took a GU and some NUUN during the last Fleet Feet group run and felt awesome after an 8 mile run.
Another tip I picked up was to lay off the running AFTER the Pig race. My original plan was to just keep my run fitness "high", doing 12-15 miles each weekend until the Ironman. I learned that running beats you up with the constant pounding, and it's good to lay off it while I get my bike and swim fitness levels up. Then, as the Ironman approaches, build the run back up. Most of the race is biking anyway, so it needs the majority of my summer training.
I wondered, "What does 9 to 17 hours of training look like?" I received a copy of a multi-Kona Ironman's training log to review. For non-triathletes, Kona is in Hawaii and it's where the Ironman World Championship is each year. To race it, you have to qualify with a fast Ironman race time at one of the other races around the world. It's like qualifying to run the Boston marathon. If someone says they've run Boston or raced Kona, they are saying that they are a complete stud. If I run a 4 hour Flying Pig, which to me would be very good, I would be nearly an hour too SLOW to race Boston. If I finish a full Ironman in 13 hours I think I would be a couple hours too SLOW to race Kona. Anyway, looking over the guy's training log I saw that he was basically doing what I was doing. He was doing multiple workouts a day. He was running and swimming, or lifting weights and cycling or whatever. Just like me, only he was doing WAY more volume. He swims about 30 miles a month, runs 110+ miles a month, and bikes a ton. He's just an animal. So, if I want to get to the Ironman finish line, it's time to put down my purse and man up.
As for choosing a race, I'm kind of limited on choices. There are a few companies that put on the "Iron distance race" of 140.6 miles. The largest two are Ironman brand and Rev3 (short for Revolution 3). Ironman branded races usually sell out in a couple days, are the more commercial/popular choice, and also the most expensive. Since I just decided to do a race, Ironman Louisville is still available. It's also close to Cincinnati. The price is $625 just to register, not to mention the hundreds of hours to train and the thousands of dollars I have invested over the years in gear like my bike, shoes, etc. Louisville doesn't sell out like the other Ironman races because the race is pretty hot and the swim start is kind of different. Instead of a mass group swim start, in Louisville (IMKY) they have a single file line to jump in the Ohio River. Some people are disgusted by the idea of swimming in the Ohio River. The race is also in the summer so it's hot and not wetsuit legal. If it's too hot, races won't let you wear wetsuits. Wetsuits keep you warm but also make you more "slippery" in the water (picture a dolphin's skin vs. yours) and the wetsuit neoprene provides some buoyancy to help you float a little in the water. The race finishes with a double loop marathon in the very hot and humid Kentucky country side. So, the swim and run suck. But it's not sold out, it is close to Cincinnati, and the date (August 24th, a Sunday) works for me.
I already have plans for a lot of the year. We are taking the kids to Disney World in October. I'm going gator hunting the week after IMKY with my family. August 24th just works perfectly for me. So, IMKY it is. I'll register in a few weeks after another pay day. $625 is kind of steep. My half Ironman was organized by the company HFP and cost about $125. Also, I registered for the Laurel Lakes 70.3 race already on July 12th.
So, I have about 30 weeks to get Ironman ready. The good news for me is that I never really stopped training after September's half Ironman. My runs are the best they've been, my swim is about the same now, and I have a badass bike to ride once it warms up. I also have about 95% confidence in myself. It would take some heavy lawyering to convince me I'm not crazy enough to train 9-17 hours per week for 30 weeks. It's like studying for a test. When I studied, I got 99-100% on tests. I entered the classroom full of confidence on test day. I chuckled to myself when I was done, thinking, "Is that all you've got?" I'll try to stick to the training plan and the HR zone 2 race plan and I should be able to finish. It'll be a long day and the hardest thing I'll ever do, but it's possible.
My wife is doing most of the same races I'm doing this year, and she'll be there to cheer me on at IMKY. We are playing with the idea of a destination Ironman race next year for the two of us. Cozumel has a race that might be a great vacation spot. I imagine sitting on a beach or pool side for a couple days after the race, sipping drinks.
Speaking of drinks, I've had pop twice and beer one time, and junk food about 4 times. I'm watching calories with MyFitnessPal.com again, and I'm down about 2-3 pounds over the last 4 weeks. I'll try to stick to these three New Years goals and pile on the training. I got in 8.5 hours of training last week, and I'm hoping for 9 this week. Cheers!
The main point of this blog entry is to touch base with everyone on my new 2014 goal. I was planning to focus on the Pig race, then focus on the bike over the summer and enter two half Ironman races (70.3 miles). That distance was fun in September, and I think I could cut at least an hour off my current best 70.3 time. I entered that half Iron race on a road bike that wasn't properly fit to me AND my run was weak. Now I have a properly fitted triathlon specific bike and my run is MUCH better. It's funny to me that finishing a half Ironman gave me confidence that I can do a half Ironman. My 7:21 time is pretty slow, and I think I could hit 6:00 now - or close to it.
So, I was going through the Pig training plan and thinking how this will be great and enjoyable (vs. miserably hard) and that if I can run a 4:00 marathon then I could probably go for the full Ironman. I had this thought half joking with myself. My main full Ironman concern was always the run - running a full 26.2 mile marathon AFTER swimming 2.4 miles AND biking 112 miles BACK to BACK. Like, non-stop. A triathlete reading this would think, "Yeah, yeah. We all know the Iron distance." But to the non-triathlete, the full Ironman is no joke. It has been called the hardest single day endurance race on Earth.
I think I mentioned my half-serious idea to my wife about 10 days ago. "Honey, this running is going very well. So well in fact, I might be able to do a full Ironman this fall." Her being the most supportive spouse alive, told me she agreed. Her agreement and confidence that I could do it seemed to escalate and by the end of dinner we were planning it out.
How do you go about training for a full Ironman? Well, success leaves a paper trail. I could ask people that have done it. I could read up about it. Just be a sponge, plan to train my butt off, and go at it. We live in amazing times. The internet has facilitated efforts like mine in ways previous generations could have only dreamed. Facebook specifically makes connecting with people with similar interests so easy I think we take it for granted. Since making my decision, I've connected with nearly a dozen other local triathletes thinking/planning of doing their first Ironman this year. Also, I'm part of 5 or 6 Facebook groups dedicated to triathlons. Got a question? I just post it online and usually I get a few responses. Between the internet and the local triathlon clubs, there is more than enough information out there to get me ready.
So, it's been 9 or 10 days since I decided to "go long" (some call the Ironman the long race or long course, either way it's a long day/race). My first day of Ironman training (last Monday), I ran 4 or 5 miles on the treadmill before work, went to the YMCA at lunch to swim 50 laps in about 25 minutes, and then my wife and I rode bike trainers while watching the Bachelor for 2 hours. We bought a second trainer so we can both ride together. The next day, I rode the bike for about 30 minutes after work before running on the treadmill 4 or 5 miles. It's been so cold out, I've been on the treadmill a lot lately.
I pretty much did 2-a-days since then. I learned from 2 sources that 3-a-days are overkill and could lead to injury, burn out, or 3 soft workouts instead of 2 better quality workouts. Then, someone on Facebook summed training for an Ironman up in beautiful simplicity: train 1-2 hours Mon-Fri, 4-7 hours Sat, rest Sun. Simple! So, 9 to 17 hours per week of training. For me, this makes it easy to plan. For example, I ran on the treadmill 5 miles or about 50 minutes before work. I will hop on the bike after the kids go to sleep and finish the day with a spin.
I will focus on the Flying Pig training, as that is my next main race, just supplementing the Fleet Feet plan with other stuff. I'm scheduled to run 4 miles Wed & Thu. If the weather lifts I'll run outside 5 or 6, but the treadmill is so boring it's hard to get just 4 in. I'm planning to swim with the BAM Racing team Wed & Fri morning for 1:15:00 each. So, tomorrow will be the swim and run after work to get my 1-2 hours in. Breaking it up makes it much more manageable. Saturdays will be tough now that the weather sucks, but in the spring/summer it'll be easy to get in 4-7 hours of training. I'm completely in love with my bike, so I can see long Saturday rides being a staple this year. Head to the lake for a swim, 45-60 minutes, then a 40-60 mile bike ride. Or hit the bike trail for 75 miles and then go for a run. Whatever to get my hours in. With 5-6 triathlon groups around town, someone is always doing something.
I'm reading Joe Friel's book "The Triathlon Training Bible" and he emphasizes heart rate training. I'm going to run the Pig in the 9:00 to 10:00mm range, but after that I'll focus on the HR training for the Ironman. I talked to a guy that did his first Ironman last year and he followed the HR approach. It is very uneventful, but it works for longer races like the Ironman. He did his swim, then kept his HR in zone 2 for the bike and run. This equates to about a 14-15 mph bike ride and a 13:00mm pace on the run. But following this "boring and easy" plan, he felt great after 12 hours of the Ironman. This enabled him to hammer the last 10k of the run to finish in around 13 hours flat. This is a great time. Pros finish in 8-9 hours and they kick you off the course after 17 hours. I just want to finish, but think 14-15 would be a nice time. Maybe I can go for 13 as well. Whatever the training dictates. My zone 2 might be a 12 hour time or a 16 hour time. I have to trust the process and stick to the plan.
Another thing I need to learn a lot about is nutrition. Fueling yourself to cover 140.6 miles in 14-15 hours takes a nutrition plan too. I learned the carbohydrate per hour formula of (Your Body Weight in lbs. / 2.2) x 0.7. For me, I'm roughly 220 pounds now, so 220/2.2 = 100. 100 x 0.7 is 70 carbs per hour. This is roughly twice the amount I was taking in at races. I used to do about one GU every hour, now I'll double that. Also, I never took electrolytes and wondered why I cramped after a few hours. I've been experimenting with Hammer electrolyte pills and NUUN electrolyte drink tablets. I took a GU and some NUUN during the last Fleet Feet group run and felt awesome after an 8 mile run.
Another tip I picked up was to lay off the running AFTER the Pig race. My original plan was to just keep my run fitness "high", doing 12-15 miles each weekend until the Ironman. I learned that running beats you up with the constant pounding, and it's good to lay off it while I get my bike and swim fitness levels up. Then, as the Ironman approaches, build the run back up. Most of the race is biking anyway, so it needs the majority of my summer training.
I wondered, "What does 9 to 17 hours of training look like?" I received a copy of a multi-Kona Ironman's training log to review. For non-triathletes, Kona is in Hawaii and it's where the Ironman World Championship is each year. To race it, you have to qualify with a fast Ironman race time at one of the other races around the world. It's like qualifying to run the Boston marathon. If someone says they've run Boston or raced Kona, they are saying that they are a complete stud. If I run a 4 hour Flying Pig, which to me would be very good, I would be nearly an hour too SLOW to race Boston. If I finish a full Ironman in 13 hours I think I would be a couple hours too SLOW to race Kona. Anyway, looking over the guy's training log I saw that he was basically doing what I was doing. He was doing multiple workouts a day. He was running and swimming, or lifting weights and cycling or whatever. Just like me, only he was doing WAY more volume. He swims about 30 miles a month, runs 110+ miles a month, and bikes a ton. He's just an animal. So, if I want to get to the Ironman finish line, it's time to put down my purse and man up.
As for choosing a race, I'm kind of limited on choices. There are a few companies that put on the "Iron distance race" of 140.6 miles. The largest two are Ironman brand and Rev3 (short for Revolution 3). Ironman branded races usually sell out in a couple days, are the more commercial/popular choice, and also the most expensive. Since I just decided to do a race, Ironman Louisville is still available. It's also close to Cincinnati. The price is $625 just to register, not to mention the hundreds of hours to train and the thousands of dollars I have invested over the years in gear like my bike, shoes, etc. Louisville doesn't sell out like the other Ironman races because the race is pretty hot and the swim start is kind of different. Instead of a mass group swim start, in Louisville (IMKY) they have a single file line to jump in the Ohio River. Some people are disgusted by the idea of swimming in the Ohio River. The race is also in the summer so it's hot and not wetsuit legal. If it's too hot, races won't let you wear wetsuits. Wetsuits keep you warm but also make you more "slippery" in the water (picture a dolphin's skin vs. yours) and the wetsuit neoprene provides some buoyancy to help you float a little in the water. The race finishes with a double loop marathon in the very hot and humid Kentucky country side. So, the swim and run suck. But it's not sold out, it is close to Cincinnati, and the date (August 24th, a Sunday) works for me.
I already have plans for a lot of the year. We are taking the kids to Disney World in October. I'm going gator hunting the week after IMKY with my family. August 24th just works perfectly for me. So, IMKY it is. I'll register in a few weeks after another pay day. $625 is kind of steep. My half Ironman was organized by the company HFP and cost about $125. Also, I registered for the Laurel Lakes 70.3 race already on July 12th.
So, I have about 30 weeks to get Ironman ready. The good news for me is that I never really stopped training after September's half Ironman. My runs are the best they've been, my swim is about the same now, and I have a badass bike to ride once it warms up. I also have about 95% confidence in myself. It would take some heavy lawyering to convince me I'm not crazy enough to train 9-17 hours per week for 30 weeks. It's like studying for a test. When I studied, I got 99-100% on tests. I entered the classroom full of confidence on test day. I chuckled to myself when I was done, thinking, "Is that all you've got?" I'll try to stick to the training plan and the HR zone 2 race plan and I should be able to finish. It'll be a long day and the hardest thing I'll ever do, but it's possible.
My wife is doing most of the same races I'm doing this year, and she'll be there to cheer me on at IMKY. We are playing with the idea of a destination Ironman race next year for the two of us. Cozumel has a race that might be a great vacation spot. I imagine sitting on a beach or pool side for a couple days after the race, sipping drinks.
Speaking of drinks, I've had pop twice and beer one time, and junk food about 4 times. I'm watching calories with MyFitnessPal.com again, and I'm down about 2-3 pounds over the last 4 weeks. I'll try to stick to these three New Years goals and pile on the training. I got in 8.5 hours of training last week, and I'm hoping for 9 this week. Cheers!
Friday, January 3, 2014
Start of 2014 Season
Friday 1/3/14
(Tonight's blog was written while listening to music. Notably, Nine Inch Nails' cover of 'Dead Souls'. I think it's a cover of an 80's song by the Smiths or Bauhaus or someone. Skinny Puppy? Too lazy to Google it. 98% sure it's a cover.)
Hello again. I haven't posted anything for a while. Not much has changed here. Since my last blog posting I sold my road bike and used the money to get a Retul bike fitting on my tri bike at BioWheels in Madeira, Ohio. Worth every penny! I can't wait to hit the streets again.
I also fell on/off the wagon - whichever one is the bad one. Since Thanksgiving, I've gained about 8 or 9 pounds and only worked out a dozen times or so. :(
At my parent's for Christmas, I was talking to my brothers about triathlons and my one brother suggested I take the Air Force PT test to gauge my fitness. He's been in the AF for a while and knocked the test out of the park recently. The test is pretty simple. How many push-ups and sit-ups can you do in one minute? How long does it take you to run 1.5 miles? What is your waist circumference? Following the rules for the test, I decided to give it a try at lunch today.
Before I tell you how I did, let me throw out my first excuse. Last night, I was lifting weights - bicep curls and tricep skull crushers. I also stretched and did a few yoga poses while cooking chicken breasts for lunch (cook in a lot of Italian dressing - delicious!). I set my watch alarm to what I thought was one minute and started doing push-ups. I found a Nerf ball about the size of my fist to use as my guide to make sure I went low enough with my chest. After 10 push-ups I realized my alarm was on an hour, so I stopped and set up for the sit-ups next. I think you can have your toes held down, so I put our yoga mat next to the couch and got to work. After about 20 I was really struggling. Pathetic! This minute seemed like 10. I ended up doing 27. This is below the minimum the Air Force allows for someone my age, so I automatically failed the entire test. Not a good start.
After a couple minute wait, listening to some music to try to pump myself up, I went for the push-ups again. I'll skip the suspense... I only got 17 push-ups in one minute. Very embarrassing. This is also below the minimum, so another failure. I thought, "Maybe this will be a re-building - 3 years?"
Next up was the run. I set my treadmill to 7:00mm and got to it. Holding this for 1.5 miles would give me a 10:30 time, which I'd be happy with. After 0.35 miles though, I was struggling and slowed to an 8:00mm for a bit to get my pace under control. I've been running in the 9:00 to 9:30mm range lately. After a bit I was able to speed up and finish in 10:56, which is a 7:17mm avg pace. Not bad.
Now, for the most embarrassing part - the waist! I am 6'2" roughly, maybe 6'2.5", and now 223 pounds. I have a large frame, more suited to football than triathlon. Sadly. I graduated high school wearing 36 inch waist jeans when I was a bean pole, and I'm now back to 36's. But the Air Force test measures at the top of your hip bone - right where the love handles live. I measured myself at 40.5 inches, which is also failure in the AF. They want 39" or less, no matter how tall you are or how many push-ups you can do.
So, I failed 3 of the 4 parts of the test. After work I had my wife check my waist measurement and she got 41.5. Dammit!!! I have a lot of work to do. I am less concerned with my results here and more worried about my triathlon races, but I can use this test as a benchmark for my "well rounded-ness". I know that most runners have chicken wing arms, and most bikers have giant legs and small arms. But everyone needs a strong core (sit-ups), and it wouldn't hurt to have more upper body strength (push-ups). I'll use the 1.5 mile run(s) as a speed work day. And who doesn't want to get rid of their love handles?
With that giant failure on my brain, I ate my chicken breasts (two) and some brown rice with low sodium Mrs. Dash seasoning for lunch. My breakfast was two organic oatmeal packs, no blueberries today like normal. I need to hit the grocery store. My 10:30 and 2:30 snacks were green seedless grapes, about a bowl full. Very delicious snack. For dinner, my wife made ravioli, which the kids love. I had a big glass of skim milk with it.
My 2014 New Year Resolutions are the following:
1. No alcohol for 6 months
2. No pop for 6 months
3. No junk food for 6 months
4. Stop biting my finger cuticles
I am not a big drinker, but LOVE Bud Light. I could drink 8 cans a night without breaking a sweat - which I'm told makes me an alcoholic. But I don't like most other light beers, can't stand regular "full" beer, and don't touch hard liquor. It's just Bud Light that I like. So, no drinking for 6 months. Why six months? I have a half marathon in March, a full marathon in May, and my first 2014 triathlon (Tri for Joe) May 24th. Also, my cousin is getting married the night of May 24, so that will be a nice goal that's not too far away to have me fail, and I could use the calorie drop to shed a few pounds for the season.
What I lack in non-Bud Light beer appreciation I more than make up for with my love (yes, love) of pop. Diet pop, specifically, rocks. I love all of them. I bet I drink 8-10 diet pops (mostly Diet Mt. Dew, Diet Pepsi, or Pepsi Max) per day, plus 2 cups of coffee at work. I usually have one in the shower and one while I drive to work to get me going. So, by 8am I've already shot-gunned two. I know that pop is bad, sugar water. I know that it might lead to cancer. I know this and that about it. Trust me, I've spent the last 2.5 years looking for research that says it's okay to keep on my path. But, it's bad. So again, let's see if I can do 6 months without it.
Junk food is easy to add to the list, like I'm sure most people at New Years. Who needs Busken smiley cookies? I love them more than anything though. Especially the large Christmas tree ones, as they seem to be more moist/raw than the others. UDF Golden Vanilla ice cream? Yes please! I usually eat half a gallon per sitting. It's about as bad as the cookies. This stuff is obviously gone for a while. But the tricky part is what about chips and salsa? Pretzels and hummus? French fries? Loaded baked potato? To play it safe, I'm going to pretty much try to avoid all of it AND eat cleanly. I'm going to more or less eat what bodybuilders eat - lean meats with veggies. I'll add fruits and more carbs, but they have almost no body fat for a reason.
Lastly, I have a nasty habit of biting and picking at my cuticles. I've always been embarrassed of it, but never tried to seriously quit. So, I'll add it to the list.
I'd love to get to May 24th and only drink on special occasions, not want pop anymore (drinking just water and coffee, skim milk, juice, etc.), only have junk food sparingly, and never bite my fingers again. We'll see. So far, though it's only 3 days, I've done well. I'm surprised at the backlash I've received by telling people I'm giving up alcohol. It's almost like I've committed some crime. It reminds me of a funny Jim Gaffigan skit about not drinking..
https://www.youtube.com/watch?v=r-X2zPMB5dk
But anyway, I'm excited for the year. I start the Fleet Feet marathon training program January 7th. That should help my running a lot. Here is my race schedule as of now:
You might notice "Alligator Hunting" on the schedule. My dad and brothers have started a bi-annual tradition of doing something wild together. In 2012, we all went sport fishing at the Outerbanks and caught lots of dolphin fish (mahi mahi, not Flipper) and one white marlin. Mind you, none of us even own a normal fishing pole and we definitely never "fish". Totally out of our realm. For 2014 we decided to go gator hunting in Louisiana, hitting New Orleans after. We're thinking of wild boar hunting in 2016. I suggested we climb a mountain, but so far I've been out voted. None of us hunt, fish, etc. Not sure what started this, but we seem to wonder, "What is bad ass, dangerous, AND something we're completely unqualified to do?" Our attitude is that we're Bistors and pretty much the baddest dudes in the world. Hah ha
PS. I wound up Googling Dead Souls. It's a Joy Division song. Got to love the internet!
(Tonight's blog was written while listening to music. Notably, Nine Inch Nails' cover of 'Dead Souls'. I think it's a cover of an 80's song by the Smiths or Bauhaus or someone. Skinny Puppy? Too lazy to Google it. 98% sure it's a cover.)
Hello again. I haven't posted anything for a while. Not much has changed here. Since my last blog posting I sold my road bike and used the money to get a Retul bike fitting on my tri bike at BioWheels in Madeira, Ohio. Worth every penny! I can't wait to hit the streets again.
I also fell on/off the wagon - whichever one is the bad one. Since Thanksgiving, I've gained about 8 or 9 pounds and only worked out a dozen times or so. :(
At my parent's for Christmas, I was talking to my brothers about triathlons and my one brother suggested I take the Air Force PT test to gauge my fitness. He's been in the AF for a while and knocked the test out of the park recently. The test is pretty simple. How many push-ups and sit-ups can you do in one minute? How long does it take you to run 1.5 miles? What is your waist circumference? Following the rules for the test, I decided to give it a try at lunch today.
Before I tell you how I did, let me throw out my first excuse. Last night, I was lifting weights - bicep curls and tricep skull crushers. I also stretched and did a few yoga poses while cooking chicken breasts for lunch (cook in a lot of Italian dressing - delicious!). I set my watch alarm to what I thought was one minute and started doing push-ups. I found a Nerf ball about the size of my fist to use as my guide to make sure I went low enough with my chest. After 10 push-ups I realized my alarm was on an hour, so I stopped and set up for the sit-ups next. I think you can have your toes held down, so I put our yoga mat next to the couch and got to work. After about 20 I was really struggling. Pathetic! This minute seemed like 10. I ended up doing 27. This is below the minimum the Air Force allows for someone my age, so I automatically failed the entire test. Not a good start.
After a couple minute wait, listening to some music to try to pump myself up, I went for the push-ups again. I'll skip the suspense... I only got 17 push-ups in one minute. Very embarrassing. This is also below the minimum, so another failure. I thought, "Maybe this will be a re-building - 3 years?"
Next up was the run. I set my treadmill to 7:00mm and got to it. Holding this for 1.5 miles would give me a 10:30 time, which I'd be happy with. After 0.35 miles though, I was struggling and slowed to an 8:00mm for a bit to get my pace under control. I've been running in the 9:00 to 9:30mm range lately. After a bit I was able to speed up and finish in 10:56, which is a 7:17mm avg pace. Not bad.
Now, for the most embarrassing part - the waist! I am 6'2" roughly, maybe 6'2.5", and now 223 pounds. I have a large frame, more suited to football than triathlon. Sadly. I graduated high school wearing 36 inch waist jeans when I was a bean pole, and I'm now back to 36's. But the Air Force test measures at the top of your hip bone - right where the love handles live. I measured myself at 40.5 inches, which is also failure in the AF. They want 39" or less, no matter how tall you are or how many push-ups you can do.
So, I failed 3 of the 4 parts of the test. After work I had my wife check my waist measurement and she got 41.5. Dammit!!! I have a lot of work to do. I am less concerned with my results here and more worried about my triathlon races, but I can use this test as a benchmark for my "well rounded-ness". I know that most runners have chicken wing arms, and most bikers have giant legs and small arms. But everyone needs a strong core (sit-ups), and it wouldn't hurt to have more upper body strength (push-ups). I'll use the 1.5 mile run(s) as a speed work day. And who doesn't want to get rid of their love handles?
With that giant failure on my brain, I ate my chicken breasts (two) and some brown rice with low sodium Mrs. Dash seasoning for lunch. My breakfast was two organic oatmeal packs, no blueberries today like normal. I need to hit the grocery store. My 10:30 and 2:30 snacks were green seedless grapes, about a bowl full. Very delicious snack. For dinner, my wife made ravioli, which the kids love. I had a big glass of skim milk with it.
My 2014 New Year Resolutions are the following:
1. No alcohol for 6 months
2. No pop for 6 months
3. No junk food for 6 months
4. Stop biting my finger cuticles
I am not a big drinker, but LOVE Bud Light. I could drink 8 cans a night without breaking a sweat - which I'm told makes me an alcoholic. But I don't like most other light beers, can't stand regular "full" beer, and don't touch hard liquor. It's just Bud Light that I like. So, no drinking for 6 months. Why six months? I have a half marathon in March, a full marathon in May, and my first 2014 triathlon (Tri for Joe) May 24th. Also, my cousin is getting married the night of May 24, so that will be a nice goal that's not too far away to have me fail, and I could use the calorie drop to shed a few pounds for the season.
What I lack in non-Bud Light beer appreciation I more than make up for with my love (yes, love) of pop. Diet pop, specifically, rocks. I love all of them. I bet I drink 8-10 diet pops (mostly Diet Mt. Dew, Diet Pepsi, or Pepsi Max) per day, plus 2 cups of coffee at work. I usually have one in the shower and one while I drive to work to get me going. So, by 8am I've already shot-gunned two. I know that pop is bad, sugar water. I know that it might lead to cancer. I know this and that about it. Trust me, I've spent the last 2.5 years looking for research that says it's okay to keep on my path. But, it's bad. So again, let's see if I can do 6 months without it.
Junk food is easy to add to the list, like I'm sure most people at New Years. Who needs Busken smiley cookies? I love them more than anything though. Especially the large Christmas tree ones, as they seem to be more moist/raw than the others. UDF Golden Vanilla ice cream? Yes please! I usually eat half a gallon per sitting. It's about as bad as the cookies. This stuff is obviously gone for a while. But the tricky part is what about chips and salsa? Pretzels and hummus? French fries? Loaded baked potato? To play it safe, I'm going to pretty much try to avoid all of it AND eat cleanly. I'm going to more or less eat what bodybuilders eat - lean meats with veggies. I'll add fruits and more carbs, but they have almost no body fat for a reason.
Lastly, I have a nasty habit of biting and picking at my cuticles. I've always been embarrassed of it, but never tried to seriously quit. So, I'll add it to the list.
I'd love to get to May 24th and only drink on special occasions, not want pop anymore (drinking just water and coffee, skim milk, juice, etc.), only have junk food sparingly, and never bite my fingers again. We'll see. So far, though it's only 3 days, I've done well. I'm surprised at the backlash I've received by telling people I'm giving up alcohol. It's almost like I've committed some crime. It reminds me of a funny Jim Gaffigan skit about not drinking..
https://www.youtube.com/watch?v=r-X2zPMB5dk
But anyway, I'm excited for the year. I start the Fleet Feet marathon training program January 7th. That should help my running a lot. Here is my race schedule as of now:
| 2014 Rough Schedule | ||||||||||
| Date | Day | Event | Location | Type | Swim | Bike | Run | Cost | Registered? | |
| 1 | 3/16/2014 | Sunday | Mini Heart Half Marathon | Cincy | 13.1 | 13.1 Miles | $55 | No | ||
| 2 | 5/4/2014 | Sunday | Flying Pig Marathon | Cincy | 26.2 | 26.2 Miles | $90 | Yes | ||
| 3 | 5/24/2014 | Saturday | Tri for Joe/Coney Island | Cincy | Sprint | 700m | 12.4 Miles | 3.1 Miles | $55 | No |
| 4 | 6/1/2014 | Sunday | Little Miami Triathlon - Sprint | Cincy | Olympic | 6M kayak | 18 Miles | 5.5 Miles | $85 | No |
| 5 | 6/14/2014 | Saturday | Loveland's Amazing Race | Cincy | Fun Run | ~ 8 Miles | ~ 3 Miles | $180 | Yes | |
| 6 | 7/12/2014 | Saturday | Muncie Half Ironman | Muncie | 70.3 | 1.2 Mile | 56 Miles | 13.1 Miles | $250 | No |
| 6 | 7/12/2014 | Saturday | Laurel Lake Triathlon | South KY | 70.3 | 1.2 Mile | 56 Miles | 13.1 Miles | $135 | Yes |
| 7 | 8/9/2014 | Saturday | Warrior Dash Ohio 2 | Massillon | Mud Run | ~ 3 Miles | $70 | Yes | ||
| 8/28 - 8/31 | Weekend | Alligator Hunting | Louisiana | |||||||
| 8 | 9/7/2014 | Sunday | Rev3 Cedar Point Half | Sandusky | 70.3 | 1.2 Mile | 56 Miles | 13.1 Miles | $250 | No |
| 9 | 10/5/2014 | Sunday | Little Miami Triathlon - Fall | Cincy | Olympic | 6M kayak | 18 Miles | 5.5 Miles | $85 | No |
You might notice "Alligator Hunting" on the schedule. My dad and brothers have started a bi-annual tradition of doing something wild together. In 2012, we all went sport fishing at the Outerbanks and caught lots of dolphin fish (mahi mahi, not Flipper) and one white marlin. Mind you, none of us even own a normal fishing pole and we definitely never "fish". Totally out of our realm. For 2014 we decided to go gator hunting in Louisiana, hitting New Orleans after. We're thinking of wild boar hunting in 2016. I suggested we climb a mountain, but so far I've been out voted. None of us hunt, fish, etc. Not sure what started this, but we seem to wonder, "What is bad ass, dangerous, AND something we're completely unqualified to do?" Our attitude is that we're Bistors and pretty much the baddest dudes in the world. Hah ha
PS. I wound up Googling Dead Souls. It's a Joy Division song. Got to love the internet!
Sunday, October 20, 2013
Starting the Off Season
Just wanted to check in since my last post. After the LMT, I took three days off and relaxed. But now I'm trying to ramp it back up. Here is the LMT plague my partner and I earned for the 7th place (of 70) male/male division.
I was able to get out for some runs, which is my off season focus.
Thursday the 10th AM run
3.19 miles, 32:22, 9:51mm (moving time)
http://connect.garmin.com/activity/388350366
Thursday the 10th lunch run with co-workers Jay, Andy, & Kelly
3.35 miles, 29:35, 8:50mm (moving time)
http://connect.garmin.com/activity/388626873
Friday the 11th lunch swim
50 laps 25yd indoor Ferris building pool, roughly 25 minutes
I haven't swam since the half Ironman. It was great to get back in the pool. My goggles were leaking a little, so I picked up a new pair after work. I got some TYR Hydrovision goggles. They're a little bigger than normal goggles. I will let you know how they work.
Saturday the 12th BioWheels & Fleet Feet BRICK
bike - 34.74 miles, 1:57:35, 17.7mph (moving time)
http://connect.garmin.com/activity/389241827
Another group ride BRICK with a run following. We left Fleet Feet in Blue Ash on bikes and rode to BioWheels in Madeira to get the rest of the group. I rode my old Fuji road bike, as my Cervelo was detail cleaned after the LMT and put in the basement on the bike trainer for winter use. I haven't ridden the Fuji in a month or so, and it took a few miles to get used to it again. My weight is more forward on the Cervelo, so the Fuji steering felt very light and responsive. Almost scary light, as I would reach for a drink of water and have to be cautious so I didn't steer off the road. The road bike also seems to climb hills better, though the 1st and 2nd fastest new Indian Hill road climbs were on the Cervelo. The road bike also shifts "faster" as the brake/shifter are one and I don't have to reach to the end of the aero bars to shift.
Those are the pluses. The Cervelo carbon absorbs road vibrations like crazy. After 85 miles on the Cervelo that one day, my back was fine. I have three herniated discs, so occasionally my back goes out. Cervelo I'm fine, but this 34 mile ride had me sleeping on a heating pad for days. My lower back felt every bump in the road! Also, the Cervelo is simply made for straight line speed. The Fuji can't touch it.
But the group ride was great. We descended Kugler Mill at about 36-38 mph, which was fun. After the ride, I went home to change for the BRICK run (Fleet Feet didn't have room for our bikes in the store). By the time I returned, the group was gone. I just did a normal 5K route and waited at Fleet Feet for them to return.
Saturday the 12th BioWheels & Fleet Feet BRICK
3.25 miles, 27:51, 8:34mm (moving time)
http://connect.garmin.com/activity/389241840
Monday the 14th lunch run solo
3.73 miles, 34:05mm, 9:08mm (moving time)
http://connect.garmin.com/activity/390479094
Tuesday the 15th BAM morning ride
24.48 miles, 1:29:07, 16.5mph (moving time)
http://connect.garmin.com/activity/390802499
On the road bike again, and I wore a jacket that acted like a parachute the entire ride. Bikers wear tight clothes because the wind really does grab the baggy stuff and slow you down. Not a great ride, but it's good to get out.
Tuesday the 15th lunch run solo
3.51 miles, 33:53, 9:39mm (moving time)
http://connect.garmin.com/activity/390927052
Wednesday the 16th lunch run solo, light rain
3.52 miles, 35:17, 10:02mm (moving time)
http://connect.garmin.com/activity/391443659
Thursday the 17th lunch run with co-workers Andy & Kelly, light rain
3.52 miles, 31:44, 9:00mm (moving time)
http://connect.garmin.com/activity/391705948
Saturday the 19th morning long run, light rain last 30 min
12.08 miles, 1:56:18, 9:37mm (moving time)
http://connect.garmin.com/activity/392460270
I left the house thinking to run 8 or 10 or 12 miles. I figured I'd just see how I felt. After a couple miles I remembered a quote I heard last week, "A smooth sea never made a skilled sailor." With that attitude, I went for the 12 miler. My confidence has been up after lunch runs with faster co-workers, where I've been able to keep up without issue. I even took the lead on one and pulled them from 9:00 to 8:00mm for the last part. My plan for today's run was to try to keep it under 10:00mm. I was able to do this for each mile split but one.
As I approached Weller Road off Montgomery Road, past B North, there is a short hill climb. I've charged up it a couple times, only to burn out later in the run. But again, "A smooth sea never made a skilled sailor." I picked up the pace as I climbed and held about a 7:00mm pace. At the top, waiting for the crosswalk, I remembered thinking, "What hill?" Hah ha.
I ran to Weller Park and turned back for home, popping a Gu and getting some water. I normally wear my Fuel Belt for runs over 7 miles, but I didn't even think of wearing it today. By the time I was only 2 miles from home, I couldn't believe how well this run was going. I normally run this route in the high 10's or low/mid 11's. This run was fantastic and it didn't beat me up too much. Had I ran another mile, for a half marathon, I would have PR'ed by about 10 to 12 minutes.
As of this writing, 10/20/13, my weight is 211.8 pounds with 18.3% body fat. I'm hoping to keep running to get ready for the Mini Heart Half Marathon in March, and then the Flying Pig Full Marathon in May. I'm watching my diet to lose 1 pound per week, getting me to around 195 pounds by March. Per a triathlon website and a bicycling website (two different formulas), this is roughly my ideal racing weight based on things like height, weight, body fat, build, etc. So, if I'm running around a 2:06 half marathon now (estimate), I might be able to run the Mini under 2:00 - which would be sweet. I'd like to run the Pig under 5 hours, beating my 26.2 mile PR of 5:47. We'll see.
Last night was the BAM Racing Fall Social at Hahana Beach on Wooster Pike. At the award ceremony, I was awarded Rookie of the Year! Pretty bad ass. It came with a $25 gift card to BioWheels. Also, I'm now on the BAM executive committee to help with running the club. Things are looking up!
Mitch giving me the ROY award:
The award:
I was able to get out for some runs, which is my off season focus.
Thursday the 10th AM run
3.19 miles, 32:22, 9:51mm (moving time)
http://connect.garmin.com/activity/388350366
Thursday the 10th lunch run with co-workers Jay, Andy, & Kelly
3.35 miles, 29:35, 8:50mm (moving time)
http://connect.garmin.com/activity/388626873
Friday the 11th lunch swim
50 laps 25yd indoor Ferris building pool, roughly 25 minutes
I haven't swam since the half Ironman. It was great to get back in the pool. My goggles were leaking a little, so I picked up a new pair after work. I got some TYR Hydrovision goggles. They're a little bigger than normal goggles. I will let you know how they work.
Saturday the 12th BioWheels & Fleet Feet BRICK
bike - 34.74 miles, 1:57:35, 17.7mph (moving time)
http://connect.garmin.com/activity/389241827
Another group ride BRICK with a run following. We left Fleet Feet in Blue Ash on bikes and rode to BioWheels in Madeira to get the rest of the group. I rode my old Fuji road bike, as my Cervelo was detail cleaned after the LMT and put in the basement on the bike trainer for winter use. I haven't ridden the Fuji in a month or so, and it took a few miles to get used to it again. My weight is more forward on the Cervelo, so the Fuji steering felt very light and responsive. Almost scary light, as I would reach for a drink of water and have to be cautious so I didn't steer off the road. The road bike also seems to climb hills better, though the 1st and 2nd fastest new Indian Hill road climbs were on the Cervelo. The road bike also shifts "faster" as the brake/shifter are one and I don't have to reach to the end of the aero bars to shift.
Those are the pluses. The Cervelo carbon absorbs road vibrations like crazy. After 85 miles on the Cervelo that one day, my back was fine. I have three herniated discs, so occasionally my back goes out. Cervelo I'm fine, but this 34 mile ride had me sleeping on a heating pad for days. My lower back felt every bump in the road! Also, the Cervelo is simply made for straight line speed. The Fuji can't touch it.
But the group ride was great. We descended Kugler Mill at about 36-38 mph, which was fun. After the ride, I went home to change for the BRICK run (Fleet Feet didn't have room for our bikes in the store). By the time I returned, the group was gone. I just did a normal 5K route and waited at Fleet Feet for them to return.
Saturday the 12th BioWheels & Fleet Feet BRICK
3.25 miles, 27:51, 8:34mm (moving time)
http://connect.garmin.com/activity/389241840
Monday the 14th lunch run solo
3.73 miles, 34:05mm, 9:08mm (moving time)
http://connect.garmin.com/activity/390479094
Tuesday the 15th BAM morning ride
24.48 miles, 1:29:07, 16.5mph (moving time)
http://connect.garmin.com/activity/390802499
On the road bike again, and I wore a jacket that acted like a parachute the entire ride. Bikers wear tight clothes because the wind really does grab the baggy stuff and slow you down. Not a great ride, but it's good to get out.
Tuesday the 15th lunch run solo
3.51 miles, 33:53, 9:39mm (moving time)
http://connect.garmin.com/activity/390927052
Wednesday the 16th lunch run solo, light rain
3.52 miles, 35:17, 10:02mm (moving time)
http://connect.garmin.com/activity/391443659
Thursday the 17th lunch run with co-workers Andy & Kelly, light rain
3.52 miles, 31:44, 9:00mm (moving time)
http://connect.garmin.com/activity/391705948
Saturday the 19th morning long run, light rain last 30 min
12.08 miles, 1:56:18, 9:37mm (moving time)
http://connect.garmin.com/activity/392460270
I left the house thinking to run 8 or 10 or 12 miles. I figured I'd just see how I felt. After a couple miles I remembered a quote I heard last week, "A smooth sea never made a skilled sailor." With that attitude, I went for the 12 miler. My confidence has been up after lunch runs with faster co-workers, where I've been able to keep up without issue. I even took the lead on one and pulled them from 9:00 to 8:00mm for the last part. My plan for today's run was to try to keep it under 10:00mm. I was able to do this for each mile split but one.
As I approached Weller Road off Montgomery Road, past B North, there is a short hill climb. I've charged up it a couple times, only to burn out later in the run. But again, "A smooth sea never made a skilled sailor." I picked up the pace as I climbed and held about a 7:00mm pace. At the top, waiting for the crosswalk, I remembered thinking, "What hill?" Hah ha.
I ran to Weller Park and turned back for home, popping a Gu and getting some water. I normally wear my Fuel Belt for runs over 7 miles, but I didn't even think of wearing it today. By the time I was only 2 miles from home, I couldn't believe how well this run was going. I normally run this route in the high 10's or low/mid 11's. This run was fantastic and it didn't beat me up too much. Had I ran another mile, for a half marathon, I would have PR'ed by about 10 to 12 minutes.
As of this writing, 10/20/13, my weight is 211.8 pounds with 18.3% body fat. I'm hoping to keep running to get ready for the Mini Heart Half Marathon in March, and then the Flying Pig Full Marathon in May. I'm watching my diet to lose 1 pound per week, getting me to around 195 pounds by March. Per a triathlon website and a bicycling website (two different formulas), this is roughly my ideal racing weight based on things like height, weight, body fat, build, etc. So, if I'm running around a 2:06 half marathon now (estimate), I might be able to run the Mini under 2:00 - which would be sweet. I'd like to run the Pig under 5 hours, beating my 26.2 mile PR of 5:47. We'll see.
Last night was the BAM Racing Fall Social at Hahana Beach on Wooster Pike. At the award ceremony, I was awarded Rookie of the Year! Pretty bad ass. It came with a $25 gift card to BioWheels. Also, I'm now on the BAM executive committee to help with running the club. Things are looking up!
Mitch giving me the ROY award:
The award:
Monday, October 7, 2013
Morgan's Little Miami Triathlon - Fall 2013
Little Miami Triathlon (LMT) - Last 2013 Race
After a few workouts and a short taper, Morgan’s Little
Miami Triathlon (LMT) Fall 2013 was a few days away. The weather people were expecting “severe
thunderstorms” for Sunday, Oct 6, so the race was nearly cancelled. I set my alarm for 5:30am Sunday morning, checked the LMT
website, and the race was on. Giddyup!
I set up my bags and bike the night before, and was able to
get on the road by 6:30am. I brought my
custom made, 4-bike ,PVC bike rack for my team (Type 2) and Team Tri-Agra (Andy and Shannon) to
use in transition. It was raining as I drove
north on I-71 to exit 32. I got to Fort
Ancient at 7:00am, and was the 4th car in the parking lot. I felt like a nerd. I considered taking a nap for 30 minutes, but
wound up playing Sudoku on my phone instead, while listening to the radio.
Once my partner, Lars, Andy, and Shannon arrived we
staged our bikes and headed to the race start.
The rain was on and off, but no lightning – so we were good to race. We grabbed a canoe without dents, oars, and life jackets
and headed to the staging area. We
watched Team Tri-Agra push off in the canoes at 8:56am. We were in the 9:04am wave, and took the outside lane (far
right).
With all of the rain, the river was higher than usual and
pretty fast. We were cruising along
nicely, not zigzagging at all. I sat up
front and paddled at a steady pace, with Lars in the back steering us. We were in 2nd place for the 9:04am
teams most of the canoe part. We did catch them
in the last mile or two and pull ahead. We had a great
canoe, not hitting any rocks or tree stumps.
They advertise the race as 6 miles in the river, but my
Garmin 310XT clocked it as 5.23 miles.
We passed 3 or 4 other heat canoes and finished in a time of 49:53
(moving time 49:44). My previous best
time for the river was 59:51, so I was extremely happy with this. Having a good canoe partner is much better
than kayaking solo.
Here is the Garmin Connect data for the canoe (watch was set to run mode): http://connect.garmin.com/activity/386773760
Our transition was pretty quick, but I didn’t time it. The path from the river to the road (run
start) was like the Tough Mudder! Very
muddy and slick. We half jogged/walked while trying not to fall.Here is the Garmin Connect data for the canoe (watch was set to run mode): http://connect.garmin.com/activity/386773760
We started the run together, planning to keep about a 9:30mm
pace for the 5 mile run section. The
first mile or two is a slow climb, and 4 or 5 people passed us. I felt great the first 3 miles or so, and
Lars had to pull me to keep the pace for the last two miles. He is a stronger runner, so I am glad he helped me keep pace after I lost some steam.
We covered the 4.98 miles (per Garmin) in 46:49 (46:41 moving time), with an average pace of 9:24mm. This is a huge improvement for me, especially considering I’ve focused almost exclusively on biking the last month or two. My previous best run on this course was 50:12, or just about 10:05mm’s. I was very happy with our race so far!
Here is the Garmin Connect data for the run: http://connect.garmin.com/activity/386773795
About 500 yards from the end of the run, we saw Shannon
ahead of us walking. He was puking all
morning with the flu, so I was very impressed that he was out here racing in
this weather in his condition. Team
Tri-Agra is tough! We covered the 4.98 miles (per Garmin) in 46:49 (46:41 moving time), with an average pace of 9:24mm. This is a huge improvement for me, especially considering I’ve focused almost exclusively on biking the last month or two. My previous best run on this course was 50:12, or just about 10:05mm’s. I was very happy with our race so far!
Here is the Garmin Connect data for the run: http://connect.garmin.com/activity/386773795
Killer Hill is a brutal climb from the bike path up to Fort
Ancient without heavy rain. With the
heavy rain, it was a mud bath. I just
took it nice and easy and hiked up with a fast walk. Lars pulled away here and jogged up a lot of
it. When I finished the hill, he was getting out
of the restroom and we had a pretty quick transition time. We were off to the bike course!
My recent biking success has gone to my head, as I wanted to
average 20+ mph here. The weather was
crazy, with steady rain and strong wind for the 18 mile bike course. My bike’s tires are 23C racing slicks and have no traction. Literally no
traction, they’re as smooth as an inner
tube. So, I was taking the turns very
slow. Plus, some leaves had started
fallen with the seasons starting to change, which are very slick when wet.
One spill on my new bike and I could shatter my bike frame and/or break
something on me. But we pushed pretty
well on the straights and just took the turns cautiously. It's funny how my first thought is hurting my bike, then my second thought is hurting myself. Priorities?
We took turns pulling each other and after a couple miles my calves
were cramping real bad. I wanted to avoid
restroom stops, so I didn’t drink much all day.
That caught up to me here, as both calves were cramping. I had
to pedal with my heel down, versus pushing with my toes like normal. We still covered the first half of the bike section
with an average speed of 19.9 mph.
At the bike course halfway, point you turn onto Clarksville Road, which
was repaved over the summer with “chip seal”.
This is a less expensive way to pave a road, and it is like riding on
gravel. Very rough and slow, vibrating everything on your bike. This killed our momentum for the next 2-3
miles. We dropped to about 16 mph here,
with one Garmin mile showing 14.7 mph I think.
After this section though, there was a nice downhill on smooth pavement that
helped me catch up to Lars again. He is
a strong biker and a great partner.
About half a mile from the end, I knew we were going to PR
the bike section, even with the crazy storm going on, but we both floored it
and gave the bike everything we had in us.
I got up to about 33 mph here before breaking for the last turn into
Fort Ancient. I was pedaling so hard, I was bouncing on the nose of my seat. I hopped off the bike and
ran across the finish line, which was pretty muddy. I finished
the 17.58 mile (per Garmin, they advertise 18 miles) bike course in 55:24
(moving time 55:19) for an average speed of 19.0 to 19.1 mph. I wanted more (20+), but this is still a personal
best with my previous best at 1:02:05 (16.99 mph).
Here is the Garmin Connect data for the bike part: http://connect.garmin.com/activity/386773820
My watch didn’t have a cumulative timer going, only the 3 main
parts separately. So I had no idea what my overall
time was, but I was happy with each section.
At the time table, I punched in my bib number (4510) and saw 2:41:34! I almost fell over. It was surreal. I was hoping to break 3:00:00 and thought it
would be nice to beat the Bistor Family LMT Record my youngest brother has of
2:54:21. 2:41 is amazing! I still can’t believe it as I write
this. Here is the Garmin Connect data for the bike part: http://connect.garmin.com/activity/386773820
Lars and I, Team Type-2 (named after a CrossFit Facebook
Group we’re both in) joined Team Tri-Agra for some post race food and exchanged
war stories of the day. Andy finished in
2:36:30 with a 7:24mm average run pace!
Awesome time. He beat his
previous PR of 2:52:31. We all agreed
the river was a big help today. Shannon
finished in 3:16:20, which is also a PR for him and even more amazing
that he finished, considering he puked several times along the race today. Lars also beat his old PR of roughly 2:46
with a 2:41:43.
Here are the times and rankings:Brandon 2:41:34 Overall 50 of 593 (8.4%)
Lars 2:41:43 Overall 51 of 593 (8.6%)
Andy 2:36:30 Overall 31 of 593 (5.2%)
Shannon 3:16:20 Overall 257 of 593 (43.3%)
Team Type 2 5:23:17 Placed 7th of 70 male/male teams (10%)
Team Tri-Agra 5:52:50 Placed 21st of 70 male/male teams (30%)
*3 of the 70 male/male teams did not finish (DNF)
Here are all race results: http://www.finishspot.com/2013/MorgansFall/RaceDMC.cfm
Here are all race results: http://www.finishspot.com/2013/MorgansFall/RaceDMC.cfm
That is the end of my 2013 season. I had 10 races and a lot of fun!
1.
JCC Indoor Triathlon (52:25)2. Mini Heart Half Marathon (2:20:32)
3. Tough Mudder – Ohio (~5 hours)
4. Capital City Half Marathon (2:53:24)
5. Tri for Joe (1:27:11)
6. Little Miami Tri – Spring (3:02:12)
7. Amazing Race (2:03:39)
8. Warrior Dash Ohio 2 (37:28)
9. Great Buckeye Challenge 70.3 (7:21:10)
10. Little Miami Tri – Fall (2:41:34)
With the 2013 season behind me, I will be hitting winter
training next. I want to run the Mini
Heart Half Marathon in March 2014 and run the full Flying Pig Marathon in May 2014, before
getting into the triathlon season with the 2014 Tri for Joe (late May). Of the three disciplines, my run is still the
weakest so the marathon training will allow me to work on that specifically. I will set up my triathlon bike in the
basement on the trainer, next to the treadmill, so I can still bike through the winter. I also ordered bike shoe covers and I have lots of warm winter gear, so I hope I can get out once in a while for a mid-winter hill repeat day (just going up and down the same hill over and over - very tough and great exercise).
I’ll try to swim 100 laps in the pool at least once or twice a week at the Blue Ash YMCA. It's sad, to me, that after swimming for 11 months it is still better than my bike and much better than my run. I guess I really am a whale! Can I pick to be an orca?
I would also like to lose 20 pounds between now (October) and
March, by using MyFitnessPal.com and counting calories (which is just 1 pound
per week, or 500 calorie deficit each day).
With my running and biking calories burned, this should be easy. I really just need to cut
out the junk food, and things will take care of themselves.
But entering the 2014 season at 195 pounds (vs. 215) will help with all areas of racing, and make
my clothes fit a little better.
I'll keep posting blogs periodically, as I enjoy rehashing things and hopefully helping others seek a healthy lifestyle. "Seacrest Out!"
Here are pictures of the PVC bike rack:
I also made one single bike rack.
Thursday, September 26, 2013
Thursday - Sep 26, 2013
Thursday - September 26, 2013
BAM Racing AM Group Ride
I met the Blue Ash Multisport guys this morning for the usual 5am bike ride. There were 6 of us, and we ended up going 32.4 miles in 1:47:56 (moving time), with an average moving speed of 18.0 mph.
Here is the Garmin data: http://connect.garmin.com/activity/381505132
Here is the Strava data:
Does anyone else see a penis in the above map? Anyway, that 85 mile bike ride Sunday kicked my butt. I'm still feeling it today. The ride was great. Several BAM riders (one of which is a frequent Kona qualifier) showed up, and we rode out 52 to a ferry to cross the river to Augusta, Kentucky, then we rode Route 8 home. I was by far the weakest rider, so I drafted near the back most of the time. I did one pull, but for the most part I just hung on for the ride. That's why my average speed for the ride was 19.2 mph. The first half average speed was 21.2 mph! We were flying out 52, which was recently repaved and is a real pleasure to ride.
Since that 85er, my wrists have been hurting. It was a 4.5 hour ride, and I was aero a lot of it. But after a while in the aero position, my neck and upper back/shoulders would get very sore as I'm not used to long rides in this position. So, I would then ride on my hands, switching back and forth. My previous longest ride was 60 miles in 4 hours, so I wasn't used to the distance or time in the saddle. The ride was awesome though. To see the Kona guy "live" was a real treat. He, and actually 2 other guys, were total animals. I get excited to think that could be me after a few years of training.
The geometry of my bike made it so that after the 85 mile ride, I could have run without issue. The full carbon frameset/seat post absorbed road vibrations and saved my lower back. Normally, my back is very sore after 30 miles. This 85er didn't bother me at all. Between the geometry and carbon dampening, I felt fantastic after the ride! Anyone interested in a carbon triathlon bike to save their legs/back, the difference is huge.
I haven't run in 8 or 9 days. Frowny face :(. I hope to go for a run tomorrow morning (Friday). Maybe 7 miles. Saturday morning I'm doing the BioWheels/Fleet Feet BRIC. This is a bike then run bric with the two head guys at BioWheels along for the ride to give you biking feedback. How cool? I want to become a better biker, so having these guys there to make suggestions will be awesome. Should be an easy pace, 16-18 mph for 25-30 miles. Then, there is a short 5K run with them to review the running form too. Very cool that they are doing this, and it's free. Open to all. I'd like to hear them say, "Brandon, your biking form is the best we've ever seen!" But I'm sure they'll have lots to say.
The LMT is right around the corner. I'll take off Sunday, then bike again Tuesday and be done until the race. I'll squeeze in runs as I can. I'm very happy with my bike and my run should be around what it was at the spring LMT. I hope we can finish the LMT canoe in 60 minutes. This could be a challenge, as the river is slow in the fall usually. Then, I'm hoping for a 1.25 minute T1 - which is basically me jogging from the canoe to the road. This is what I did last time. I was surprised the distance from the river to the run start was so long that it took 1:15 to get there while jogging. My LMT partner may pace me for the run. This would be awesome and help push me to run 9:30 to 9:45mm, versus the usual 10:00mm or more. But, he's a faster runner and I'd hate to hold him back from getting a good time. So, 9:30mm for 5 miles is 47.5 minutes. Then comes killer hill, the worst part of the race. I've gone up it in the mid-4 minute range once or twice, but I'm able to comfortably climb it in about 5 minutes by jogging up to the stairs at the start, and then walking up it as fast as I can. Like speed hiking. Running up this might save me a minute, but it would completely kill my energy reserves and my bike would suck.
I'm building a PVC bike rack to hold 4 bikes: My partner Lars' bike, Andy and Shannon's bikes, and mine. This idea started with me not wanting to lay my bike down in T2. I don't want people stepping over it or whatever. Though, I'm sure it'd be fine, I just don't want to lay it down. So, a Cincy Express guy (thanks Mike!) made a PVC bike rack for next to nothing, and it works great. I would feel selfish making a single bike rack, when I can easily make it bigger to hold 4. I'll spray paint it flat black and attach a flag to see from a distance. My T2 times have been anywhere from 2 minutes up to 6 or 7 minutes (that was a huge mistake). I'm planning on 3.5 minutes here, as I might need to use the restroom. If not, 2-2.5 minutes is good.
Then, the last leg of the LMT is the bike. Do you hear the angels singing? Me neither, but I'm hoping to drop some serious time here. The bike leg is only 18 miles! I biked nearly double that today with two very challenging hills and averaged 18 mph. The LMT course is built for speed, like most triathlon bike courses. 19.2 mph for 85 miles. I'm expecting to be jacked up with adrenaline for the first 4 or 5 miles. I should be able to stay aero for 18 miles, which will help with speed and wind hiding. The wind can be wicked on parts of the LMT, so hopefully I can hide from it. This could be completely ridiculous, but I'm going to shoot for 20 mph average for the whole thing. If I creep over this, great. But I do not want to go below 19, and I'll shoot for 20. This would be 54 minutes. My PR for the bike course is 1:02, so I'll be happy with this or less. I could get a flat, or have cramps or something. But this will be the end of the last race of my season, and I want to leave it all on the road here.
So, 60 + 1.25 + 47.5 + 5 + 3.5 + 54 = 171.25, or 2:51:15. Boom! That's a PR by roughly 11 minutes AND it's under the 2:54 my youngest brother had spring 2012, giving him the Bistor Family LMT Best Overall Time. We flip the canoe or zigzag or the river is really slow, and that 60 is gone. I think 9:30 for 5 miles is very possible, but we'll see. Killer Hill is pretty predictable: it's going to suck for 5 minutes. The bike could get a flat, or I could crash again, chain could break, etc. But I'm pumped!
I got the PVC pipes and connectors the other day, and I borrowed a power compound miter saw from a buddy. Once that's done, I'll post photos.
I've been eating pretty clean. I'm giving up diet pop and just drinking water and black coffee at work. I saw Hungry for Change and Fat, Sick, and Nearly Dead. Both great documentaries on diet. I borrowed a juicer from a co-worker, and (inspired by the documentaries) this fall I will try a juice cleanse for a few days. Just trying to clean up the diet.
That's all for now.
BAM Racing AM Group Ride
I met the Blue Ash Multisport guys this morning for the usual 5am bike ride. There were 6 of us, and we ended up going 32.4 miles in 1:47:56 (moving time), with an average moving speed of 18.0 mph.
Here is the Garmin data: http://connect.garmin.com/activity/381505132
Here is the Strava data:
Does anyone else see a penis in the above map? Anyway, that 85 mile bike ride Sunday kicked my butt. I'm still feeling it today. The ride was great. Several BAM riders (one of which is a frequent Kona qualifier) showed up, and we rode out 52 to a ferry to cross the river to Augusta, Kentucky, then we rode Route 8 home. I was by far the weakest rider, so I drafted near the back most of the time. I did one pull, but for the most part I just hung on for the ride. That's why my average speed for the ride was 19.2 mph. The first half average speed was 21.2 mph! We were flying out 52, which was recently repaved and is a real pleasure to ride.
Since that 85er, my wrists have been hurting. It was a 4.5 hour ride, and I was aero a lot of it. But after a while in the aero position, my neck and upper back/shoulders would get very sore as I'm not used to long rides in this position. So, I would then ride on my hands, switching back and forth. My previous longest ride was 60 miles in 4 hours, so I wasn't used to the distance or time in the saddle. The ride was awesome though. To see the Kona guy "live" was a real treat. He, and actually 2 other guys, were total animals. I get excited to think that could be me after a few years of training.
The geometry of my bike made it so that after the 85 mile ride, I could have run without issue. The full carbon frameset/seat post absorbed road vibrations and saved my lower back. Normally, my back is very sore after 30 miles. This 85er didn't bother me at all. Between the geometry and carbon dampening, I felt fantastic after the ride! Anyone interested in a carbon triathlon bike to save their legs/back, the difference is huge.
I haven't run in 8 or 9 days. Frowny face :(. I hope to go for a run tomorrow morning (Friday). Maybe 7 miles. Saturday morning I'm doing the BioWheels/Fleet Feet BRIC. This is a bike then run bric with the two head guys at BioWheels along for the ride to give you biking feedback. How cool? I want to become a better biker, so having these guys there to make suggestions will be awesome. Should be an easy pace, 16-18 mph for 25-30 miles. Then, there is a short 5K run with them to review the running form too. Very cool that they are doing this, and it's free. Open to all. I'd like to hear them say, "Brandon, your biking form is the best we've ever seen!" But I'm sure they'll have lots to say.
The LMT is right around the corner. I'll take off Sunday, then bike again Tuesday and be done until the race. I'll squeeze in runs as I can. I'm very happy with my bike and my run should be around what it was at the spring LMT. I hope we can finish the LMT canoe in 60 minutes. This could be a challenge, as the river is slow in the fall usually. Then, I'm hoping for a 1.25 minute T1 - which is basically me jogging from the canoe to the road. This is what I did last time. I was surprised the distance from the river to the run start was so long that it took 1:15 to get there while jogging. My LMT partner may pace me for the run. This would be awesome and help push me to run 9:30 to 9:45mm, versus the usual 10:00mm or more. But, he's a faster runner and I'd hate to hold him back from getting a good time. So, 9:30mm for 5 miles is 47.5 minutes. Then comes killer hill, the worst part of the race. I've gone up it in the mid-4 minute range once or twice, but I'm able to comfortably climb it in about 5 minutes by jogging up to the stairs at the start, and then walking up it as fast as I can. Like speed hiking. Running up this might save me a minute, but it would completely kill my energy reserves and my bike would suck.
I'm building a PVC bike rack to hold 4 bikes: My partner Lars' bike, Andy and Shannon's bikes, and mine. This idea started with me not wanting to lay my bike down in T2. I don't want people stepping over it or whatever. Though, I'm sure it'd be fine, I just don't want to lay it down. So, a Cincy Express guy (thanks Mike!) made a PVC bike rack for next to nothing, and it works great. I would feel selfish making a single bike rack, when I can easily make it bigger to hold 4. I'll spray paint it flat black and attach a flag to see from a distance. My T2 times have been anywhere from 2 minutes up to 6 or 7 minutes (that was a huge mistake). I'm planning on 3.5 minutes here, as I might need to use the restroom. If not, 2-2.5 minutes is good.
Then, the last leg of the LMT is the bike. Do you hear the angels singing? Me neither, but I'm hoping to drop some serious time here. The bike leg is only 18 miles! I biked nearly double that today with two very challenging hills and averaged 18 mph. The LMT course is built for speed, like most triathlon bike courses. 19.2 mph for 85 miles. I'm expecting to be jacked up with adrenaline for the first 4 or 5 miles. I should be able to stay aero for 18 miles, which will help with speed and wind hiding. The wind can be wicked on parts of the LMT, so hopefully I can hide from it. This could be completely ridiculous, but I'm going to shoot for 20 mph average for the whole thing. If I creep over this, great. But I do not want to go below 19, and I'll shoot for 20. This would be 54 minutes. My PR for the bike course is 1:02, so I'll be happy with this or less. I could get a flat, or have cramps or something. But this will be the end of the last race of my season, and I want to leave it all on the road here.
So, 60 + 1.25 + 47.5 + 5 + 3.5 + 54 = 171.25, or 2:51:15. Boom! That's a PR by roughly 11 minutes AND it's under the 2:54 my youngest brother had spring 2012, giving him the Bistor Family LMT Best Overall Time. We flip the canoe or zigzag or the river is really slow, and that 60 is gone. I think 9:30 for 5 miles is very possible, but we'll see. Killer Hill is pretty predictable: it's going to suck for 5 minutes. The bike could get a flat, or I could crash again, chain could break, etc. But I'm pumped!
I got the PVC pipes and connectors the other day, and I borrowed a power compound miter saw from a buddy. Once that's done, I'll post photos.
I've been eating pretty clean. I'm giving up diet pop and just drinking water and black coffee at work. I saw Hungry for Change and Fat, Sick, and Nearly Dead. Both great documentaries on diet. I borrowed a juicer from a co-worker, and (inspired by the documentaries) this fall I will try a juice cleanse for a few days. Just trying to clean up the diet.
That's all for now.
Tuesday, September 24, 2013
More Training - Sep 10 -24, 2013
Training Activities from September 10th to the 24th
Here is a photo of me from the summer of 2009, about 2 years before I started working out. Check out those chins!
I'm loving the new bike. It's a game changer, in my opinion. My normal morning rides (23 to 27 miles with a hill or two) used to average around 15.0 to 15.5 mph. With the new bike, I'm at 18 mph. I even had one ride of 32 miles with BAM Racing, and my average speed was 18.2 mph. Great results! They all say it's not the bike, it's the motor (rider). But this same "motor" is suddenly riding a lot better, so you be the judge of what made the difference.
I also travelled to San Francisco for a Buckeye game with my dad and his buddies. We stayed in Berkeley, and I got in two morning runs. I did gain 6 pounds while there for 4 days, and I've already lost most of it. We basically ate everything in sight and drank even more. It was a blast, and the Buckeyes had a nice win against the Golden Bears.
My next race is Morgan's Little Miami Triathlon, October 6th. I'm cranking on the bike, gambling on the fact that I can set a PR by improving the bike more. I've run for over 2 years, and my paces are roughly 9:00 to 10:00mm depending on distance, temperature, terrain, etc. My 13.1 and over paces are even slower. But, I've been seriously cycling since March 2013 and my speeds are much more respectable. The wear and tear on my body from biking is also much less than running.
Also, I started swimming in November 2012, and it was the best of the three disciplines at my first half Ironman (compared to all finishers). At 6'2" and 215 pounds, I'm finding bigger/faster gains in the water and on the bike, versus my run. I want to say I'm too big to run well, but I know there are probably thousands of runners out there who are my size or larger and running better. I hope as my weight drops and my overall fitness improves, my running will become easier. I could run more, of course, but I'm having way too much fun on the bike.
I also found a photo of myself from 2009, which I added above. Check out that fat face!! I've come a long way. Here is a photo from a run last week in Berkeley, California:
Here is a photo of me from the summer of 2009, about 2 years before I started working out. Check out those chins!
I'm loving the new bike. It's a game changer, in my opinion. My normal morning rides (23 to 27 miles with a hill or two) used to average around 15.0 to 15.5 mph. With the new bike, I'm at 18 mph. I even had one ride of 32 miles with BAM Racing, and my average speed was 18.2 mph. Great results! They all say it's not the bike, it's the motor (rider). But this same "motor" is suddenly riding a lot better, so you be the judge of what made the difference.
I also travelled to San Francisco for a Buckeye game with my dad and his buddies. We stayed in Berkeley, and I got in two morning runs. I did gain 6 pounds while there for 4 days, and I've already lost most of it. We basically ate everything in sight and drank even more. It was a blast, and the Buckeyes had a nice win against the Golden Bears.
My next race is Morgan's Little Miami Triathlon, October 6th. I'm cranking on the bike, gambling on the fact that I can set a PR by improving the bike more. I've run for over 2 years, and my paces are roughly 9:00 to 10:00mm depending on distance, temperature, terrain, etc. My 13.1 and over paces are even slower. But, I've been seriously cycling since March 2013 and my speeds are much more respectable. The wear and tear on my body from biking is also much less than running.
Also, I started swimming in November 2012, and it was the best of the three disciplines at my first half Ironman (compared to all finishers). At 6'2" and 215 pounds, I'm finding bigger/faster gains in the water and on the bike, versus my run. I want to say I'm too big to run well, but I know there are probably thousands of runners out there who are my size or larger and running better. I hope as my weight drops and my overall fitness improves, my running will become easier. I could run more, of course, but I'm having way too much fun on the bike.
I also found a photo of myself from 2009, which I added above. Check out that fat face!! I've come a long way. Here is a photo from a run last week in Berkeley, California:
Since June 2011: (September 2013 to date only)
1,280.3 miles biked (268.9)
1,193.6 miles run (38.1)
2,167.5 laps swam (84.5)
My last 7 rides on new bike:
6.08 miles/18.1 mph avg
20.57 m/18.4
21.32 m/17.0
23.58 m/17.5
32.10 m/18.2
85.63 m/19.2
23.64 m/17.5
The Garmin site is down now for maintenance, but here's the Strava data since the 10th:
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