Tuesday - Feb 26, 2013 - Swim

Tuesday - February 26, 2013

I took yesterday off and headed to the pool today.  I was able to swim 50 laps in 30 minutes, which is a new personal best (previous was 48).  I didn't use the pull buoy.  I think I'll stop pulling it from the shelf, as I have no need for it anymore.  I'm still not doing flip turns, so I could speed up a little by doing those.  I noticed today that I swim faster through the water than the two people next to me, though I have fewer strokes.  I was barely kicking my feet, but I think I have bigger, more "powerful" strokes.  Of course, I'm comparing myself to the two Tuesday regulars who (until today) were both faster than me.  The guy doesn't flip turn either, while the girl does.  She also does other strokes and drills, so I'm sure she could kick my butt if she tried.  But her normal freestyle pace had more strokes than mine, though I was moving through the water slightly faster.  My thought is, more of these "big" strokes and I could swim faster.  I'll get there.  It's been about 4 months since I started swimming and I've made huge gains.  With my foot injured, I don't want to go nuts here and be stuck ONLY biking. 

I will be doing my 100 pushups and 10 minutes of ab work later tonight.  Because I don't want to apply pressure to either big toe (my left one is showing signs of the same issue, though less irritated), I'll be propping up my foot when doing the pushups.  My wife bought a door frame pullup bar, though the weight limit is 200 pounds.  So I can't use it.  :(

And now, your photo of the day:

Sunday - Feb 24, 2013 - LSD Run

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Update: In the running clinic I attended he talked about "big toe soreness".  I looked around Google and found this, which looks and sounds like exactly what I am experiencing.  I think it is hallux rigidus.

http://www.livestrong.com/article/211437-big-toe-joint-pain-from-running/
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My wife ran her long run yesterday, so I headed out today.  It was 28 degrees, and felt chilly.  I went nice and easy.  The top of my right foot had been bugging me all week, though I ignored it.  I think I over did my run last week when I "ran" up a hill, which shouldn't have done anything to my foot.  I planned to run 12 miles today and I took Spark energy drink in my Fuel Belt. 

After about 2 miles, my "turf toe" kicked in.  Last year, this exact same thing happened around April and I had to cancel my planned full marathon (Flying Pig in May) and instead I ran the half Pig in excruciating pain.  Last year, I took it easy and rested for a month or two and talked to a physical therapist who worked with my wife, and she gave me some foot stretching to do and I got a new pair of shoes.  Problem solved, no more pain.  I don't think it's actually "turf toe", but that's the closest thing I could find that sounded like what I have.  It is on top of my foot, see photo below, along the bones of my right foot big toe, and it feels like something is broken.  Very intense, sharp pain shoots through the area with each step causing me to limp. 

So, planning to run 12 miles today with a half marathon 3 weeks away, at two miles and the end of a slight downhill section (which kills my foot from the slapping of each step, as the heel hits first and the front slaps down) I felt my "turf toe" kicking in.  It's not a gradual pain, it's all or nothing.  At the bottom of that decline I about stopped and called my wife to come get me, like I had to do a couple times last year.  I sound like a wimp, but it feels like my big toe is broken where it meets my foot. 

But, for some reason, I kept going and thought I could try to push off the heel with each step.  Like I do when I climb a hill, I push mostly up with each step instead of pushing off the front.  I was able to do this for the next 10 miles and finish the run without too much trouble from the toe, though my running form was totally different and other issues might result.  We'll see.  As I write this, my left foot kind of feels different also, in the same spot.  I need to watch this.

Also, I never took Spark when running.  Spark has caffeine and other stuff to get you going.  I took it before a swim a few weeks ago and it messed me up.  It increases my heart rate to an uncomfortable level, like my heart is going to jump out of my chest.  Drinking these throughout my run was worse than drinking Gatorade, so I'll have to put a stop to that going forward.  I was also really dehydrated when I got back.  The more non-clear your urine is, the more dehydrated you are.  I was pretty dehydrated, that's all I will say about that before I gross you out.

So, in the end I felt terrible between the foot and my heart jumping out of my chest and being dehydrated.  Just a crappy run.  I hope I can get my act together by the Mini race.  I'd hate to have to run it in like 3 hours, as I'm hoping for a low 2.  Today's run was 12.03 miles in 2:18:11, which is an average pace of 11:30m/m, my HR avg was 156 pm (which is high for this pace).  I burned 1,405 calories.

Here is my foot right after the run (sink), then after 4 hours with the dog in the background.  I'll be icing it all day!

Wednesday - Feb 20, 2013 - Core/Pushups

Wednesday - February 20, 2013

Two straight TV nights killed me.  Not only did I waste 4.5 hours watching stupid TV shows, but they kept me up and caused me to miss runs Wed & Thur mornings.  No more TV for this guy past 9pm!

After work, I was able to get in 100 pushups and about 12 minutes of core/ab work.  I have a running clinic Thursday night, so I'm expecting to be charged up for my next run!

And now, your photo of the day:

Tuesday - Feb 19, 2013 - Swim

Tuesday - February 19, 2013

I headed to the pool this morning for some laps.  Over night, we had a snow/ice/heavy wind storm so I feared the roads would be a mess and the gym might delay opening or close altogether.  I'm determined and my car has AWD, so I'm not missing a day (assuming the snooze button doesn't win).  It's funny, when the weather goes to crap my only concern is that the gym might close.  Not that a tree branch will crash through my bedroom window, or that I'll slide off the road, but that I can't get to the gym. 

Not surprisingly, the pool was empty most of the morning.  I was alone for at least 15 minutes before another guy showed up.  The water was colder than normal also.  No pull buoy today.  I cruised, going nice and easy.  But, my pace is getting a little better because I increased my 30 minute lap count personal best from 42 to 48.  Not bad.  I actually hit 30 laps in about 16 or 17 minutes, again going nice and easy.  I think I can get to 60 laps in 30 minutes before too long.  I know I wear this out, but swimming is awesome.  Anyone not doing it needs to get in the pool!  Do it!  :)

Anyway, great swim.  I finished with 4 fast laps.  It's funny.  A guy that gave me some pointers said, "Over time, the pool will seem to get shorter."  He was absolutely right.  Just like when I started running and a mile seemed like a big deal, the distance is getting very manageable in the water. 

Another great thing about the water: No pain!  I ran 12 miles Sunday and I'm still sore.  I swam today and except for the raised endorphins, I'd never know I worked out today.  NO pain, no impact, no soreness, nothing.  Even when I swam those 100 laps, I was fine after.  If I run 5 miles, I feel it for a day or two. 

Speaking of running soreness, I have found that I avoid injury from running by spacing things out.  I ran 12 easy miles on Sunday, and I'll be ready for a run again tomorrow.  I could have probably run today, but I love my swims.  Having a bike and the pool to balance out my runs is great.  If my legs get a little sore, the bike or pool will help me maintain my fitness without making my legs worse.  I hate to beat a dead horse, but training for a triathlon makes me a "Jack of all trades, master of none" but it's very enjoyable and the variety keeps me injury free. 

And now, your photo of the day:

Sunday - Feb 17, 2013 - Long Run

Sunday - February 17, 2013 - LSD Run

I headed out for a run today.  The goal was a nice and easy 12 miler from Blue Ash through Montgomery and Symmes Township and back.  The route is mostly flat with a few hills.  It was cold and windy though, 25 degrees out.  I dressed light and headed out.  Since this is longer than 7 miles, I had band aids on my chest and lots of Body Glide and petroleum jelly just to be safe.  Like I've mentioned before, chafing is so bad it's worth a little extra prep. 

I was going along at about 10:30m/m for 4 miles, when I got to a short "steep" hill.  I should have just slowed and kept on trucking.  But that Hawaiian training video snuck into my head and I thought, "I bet that guy would run up this hill, not jog it."  So, that's kind of what I did.  I ran up it at a 6:00m/m.  I felt great, flying up the hill until I got to the top.  Then, I was done.  I could barely run the next mile and still by the end I was a mess.  I walked a couple blocks a few times and was very happy to finish the run. 

I ran a total of 12.04 miles in 2:21:04, with an avg pace of 11:43m/m, burning 1,125 calories, with an avg HR of 144 bpm (max of 192! - must be the hill).  Granted the run sucked, but my running this year is miles ahead of where it was last year.  I remember when running 12 miles was a big deal, now it's no big deal.  Had I not ran up that hill, I would have cruised easily today.  I have a good feeling about this season.

Now, the photo of the day:

Thursday - Feb 14, 2013 - Run

Thursday - February 14, 2013

I've been staying up too late this week, and only got in a run Monday and swim Tuesday, snoozing today and yesterday.  So I headed out at lunch for a quick 5K run today.  Looking over my run history, which I keep in Excel because I'm a giant nerd, my 5K PR is 27:16 with an average pace of 8:48m/m.  My goal was to match that.  If I head out at 8:00, I'd blow up after 1 or 2 miles.  I tried to head out at 8:45m/m and held onto this for about 2 miles, then dropped it to about 9:45 to finish in 29:06, which is an overall average pace of 9:12m/m.  I'm still slow compared to most people I run with, but it was my second fastest run on the route so I am happy with it. 

I had my usual breakfast of organic instant oatmeal (3 packets, 120 calories each), a 10:30 banana snack, a footlong sub with 450 calories and baked BBQ chips, and fajitas for dinner. 

After work I did another 10 minutes of core work.  Basically, toe raises, windshield wipers, and two legged bicycles for 10, 4 sets.  I'm hoping to do the core work 4-5 days a week.  Doing easy, short workouts like this will help strengthen my core and increase my flexibility, which will relieve my lower back pain (which I've had since my 20's due to poor form during heavy lifting, which I used to do for years before we had kids).  Also, while riding a bike in the aero position I have a bad hunchback.  This looks goofy, increases drag, but leads to severe back pain after long bike rides (2+ hours). 

I'm shooting for a swim tomorrow before work, and maybe a long run this weekend. 

I like adding photos or videos to my blog, so here's the photo of the day:

Tuesday - Feb 12, 2013 - Swim

Tuesday - February 12, 2013

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8:15pm Update: After work I did about 15 minutes of core (abs) work.  Mostly leg raises, "wipers", and stretching.  I hope to do about 10-15 minutes each night to help strengthen and stretch my core.  I'm motivated by the Hawaiian guy in the first video below.
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I headed to the pool today.  The weather is getting better, which means spring is right around the corner.  And spring means better training!  Anyway, the 4 lane pool filled up right at 5:45am with two ladies, me and a regular guy.  Actually, I've noticed one of the ladies there a lot too.  So, I'm starting to see regulars there, which is comforting in a way (not sure why). 

After 4 laps without the pull buoy (I think I won't use it anymore), my breathing was off.  As I'm trying to sync my breathing, I get someone to share my lane.  This 4 lane pool fills up fast, but is overwhelmingly NOT full most times.  Sharing a lane is no big deal.  It might seem tight at first, but even my big ass has no trouble staying on one half of the lane. 

It took me about 10 laps to get my breathing right, which is unusual.  Basically, I wasn't exhaling long enough and it was causing me to only take in short breaths.  It had a mini hyperventilating effect on me.  Longer strokes help me exhale fully, with breaths every other stroke.  I was cruising once I got this back to normal and was able to swim 38 laps in 30 minutes, the last two being sprints.  Talking to my lane partner and getting my breathing under control cost me a few minutes, but today was good.  I tried a flip turn in the shallow end, got a nose full of water, and pushed off into the floor.  I'm still working on that.  The regular female next to me made flip turns look effortless, but they definitely take practice. 

I found this video Sunday night and enjoy it.  He's a beast, running up a mountain that overlooks the ocean and doing all sorts of core stuff (which I desperately need to do).  I would like to get to a point where I could hang with this guy. 

http://www.youtube.com/watch?v=Swa8sVoDr7E

I forget if I've posted this last one on here or not.  It's a great sprint finish at the Olympic triathlon distance.  In triathlon there are all sorts of distances for the three sports, and even the three sports can change.  The main distances are sprint, Olympic, half Iron, and Iron.  The half Iron and Iron are the big ones: half is 1.2 mile swim, 56 mile bike, then 13.1 mile run (total of 70.3 miles)and a full Iron or "Iron" is double that (2.4, 112, and 26.2 for a total of 140.6).  The sprint can vary some, but the sprint I'm doing in May is 700 meter swim (30 laps in pool), 20k bike (about 12.4 miles), and 5k run (3.1 miles).  An Olympic is about double this and it's the distance they cover in the Olympics, hence the name.  The sprint and Olympic triathletes are more like sprinters, and the half Iron and Iron guys are more endurance types like marathon runners.  So, this video is the end of an Olympic distance triathlon championship.  This video popped into my head on a recent run when I was setting a new personal best on a 5 mile route.  It really pumps me up!

http://www.youtube.com/watch?v=xo-nbnw8zSI

Bevan Docherty

Monday - Feb 11, 2013 - Run

Monday - February 11, 2013

After a busy weekend with no exercise, I was excited to get out and run today.  I set out at 5:30am in about 54 degrees, with some heavy winds.  I haven't run since Thursday night, but for some reason my legs felt really heavy.  I ran 4.74 miles in 47:58, for an average pace of 10:07m/m, with an average heart rate of 151 bpm, burning 378 calories.  I have a lot of work to do before my first race next month.  I need to really start putting in some more miles or the Mini Heart race will kick my butt.

Speaking of the Mini Heart Half Marathon, I'm helping to raise money for heart disease.  If you'd like to make a donation, please follow this link:

https://www.kintera.org/faf/donorReg/donorPledge.asp?msource=Gigya&ievent=1024975&supId=353575372

Thursday - Feb 7, 2013 - Racquetball & Run

Thursday - February 7, 2013

I played racquetball with a co-worker again.  Last time, he beat me 5 games in a row with 3 skunk games.  Today, we played 6 games and he only skunked me twice.  So, I feel a little better.  I still suck, only played 3 times now.  But I'll keep at it and eventually get okay.  We played for an hour.

After racquetball, and realizing today that my first 2013 race (Mini Heart Half Marathon) is only 5 weeks away, I went for a run after I got home.  It was so warm out (54 degrees), I was able to go in shorts and a t-shirt.  The run went well, as I was kind of day dreaming about doing well at the Mini.  I ran 4.72 miles in 46:44, which is an average pace of 9:54m/m, burning 517 calories with an average HR of 161 bpm (max of 189 bpm).  This is pretty good for me, especially after an hour of racquetball.  I believe this is a new course record, or close to one if not.

I heard a great "motivation" line today, though it's kind of less motivation and more "get off your ass!"  The line is: A one hour workout is only 4% of your day.  Kind of interesting to view it that way.  So, my roughly two hour workout tonight was only 8% of my day.  No big deal, right? 

Here's a great photo that motivates me to get off my butt.

Tuesday - Feb 5, 2013 - Swim

Tuesday - February 5, 2013

After resting yesterday from skiing, I headed to the pool today for my swim.  I was there a little early and grabbed my pull buoy and hopped in a lane.  However, I decided not to use the buoy at first.  I wanted to see how I could do without, after all I've been swimming pretty good with it for a while (2-3 months).  Without the buoy, my waist lays lower in the water, which creates more drag than staying flat.  This drag slows me down some.  But, without using my legs to hold the buoy I'm able to lightly kick more and this more than makes up for the drag.  I had a great swim today.  In 30 minutes, I swam 34 laps with a few minutes talking to a guy who shared my lane.  It was weird sharing a lane for the first time, but after a lap I found that half of the lane is plenty of room for my freestyle stroke.  Today was the first time I felt like a "swimmer", since I ditched the floaty. 

I find myself enjoying the swim so much, I wonder if I'm neglecting my bike and run...

I plan to swim without the buoy for a while, and add flip turns also.  They might take some practice though.  My wife and I will be ordering wetsuits before the season starts.  I can get a Neosport Triathlon full suit for $114 new off Promotive.com.  It's a good deal as wetsuits can cost anywhere from $250 to $1600.

UPDATE: I forgot to mention something.  Normally, I roll out of bed and head to the pool with nothing in my system except maybe a Gatorade.  On this day, I made and drank an Advocare Spark drink on the way to the pool as I thought this might help me wake up.  The Spark has caffeine and some other stuff, and normally works well when taken before a workout.  I started drinking the Spark to give up on soda (Diet Pepsi and Pepsi Max are like crack to me, zero calories!).  But the combination of my decreased caffeine intake, having nothing in my system yet for the day, and the Spark kicked in after a few laps in the pool.  This increased my heart rate enough to notice and affect my breathing.  I didn't have to stop or anything, but I will try to avoid having any "uppers" in my system when I swim going forward.  Controlling my breathing seems to be half the battle with swimming, and caffeine throws it for a loop.  Caffeine, however, helps with biking and running. 

Here's the TYR Freak of Nature, the $1600 suit.  Pretty sweet looking!

Sunday - Feb 3, 2013 - Skiing

Sunday - February 3, 2013

On a nice and chilly day with light snow fall, I headed to Perfect North Slopes for some skiing with a friend.  We met up with a few people and enjoyed a light traffic day, as (I assume) most people were home for the Super Bowl. 

We took a cooler with a case of Bud Light, which we worked on throughout the day between ski runs.  I don't really consider skiing exercise, but it's a lot of fun.  We hit some of the black diamond runs, and I only fell a few times all day.  By the time we left, the sun had fallen and it was getting pretty icy and hard to "carve".  All in all though, a great day and lots of fun.

Here is a photo one of guys I met took from the lodge:

Saturday - Feb 2, 2013 - Bike/Run Brick

Saturday - February 2, 2013

First brick of the season!  Bike trainer for about 35 minutes, with the HR above 150 bpm for most of it.  The bike trainer tension would not stay tight, so I had to tighten it twice.  It was a very boring ride, in the basement starring at the wall.  I'll have to put on a movie next time so the time. 

Then, I went for a 5k run in the snow right after the bike.  With about 2" of snow on the sidewalks, I was on the street facing traffic.  This seemed to freak drivers out, but the run wasn't bad. It was snowing and hitting me in the eyes, which drove me crazy.  I'll have to go longer/harder on the bike next time to make sure I get the benefits of doing the "brick".  I ran the 5k in 31:25, though I walked a little as I thought I was about to puke (for the first time ever during a run).  I've been stretching my hamstrings as my wife says my aero position on the bike looks more like a C than a flat back. 

I'm going skiing all day tomorrow with a buddy.  Should be fun.  The last time I went I had very sore legs for days, so I'm glad I got in a run today before I have to rest. 

Friday - Feb 2, 2013 - Swim

Friday - February 2, 2013

I can't believe it's already February. 

I set up my bike on the trainer, in the basement, with the hope of doing a 1 hour bike then 1 hour run brick yesterday.  When the snooze button got the best of me, I planned to do that today.  I must have hit snooze in my sleep, as I even had a dream that I was late for something important.  I finally woke up at 5:20 and thought I could at least get in a swim today (alarm was for 4:15).  Maybe I can do the brick this weekend? 

The pool water was so warm the lifeguard warned me, but I loved it.  It felt great to swim in warm water.  I noticed I swam 20 laps in 10 minutes, and swam a total of 38 laps in 25 minutes.  But the last 4 laps I used the wall timer to check my 100 (yd).  The last time I did this, about a month ago, I swam 4 laps in 2:05.  Today, I swam 4 laps in 1:40.  Nice improvement.  I know the improvements won't be as dramatic as I get better, leveling off soon. 

I feel like a bum for not doing that brick.  There is a lecture by Eric Thomas where he talks about people holding themselves back from reaching success.  Following his idea, yesterday and today my sleep was more important to me than my "success", or training on the bike.  It's a great lecture, though he's a little unconventional, his stuff is great and right to the point. 

Here's a link to his success video.  His video about "Real Time" is also great.

Success - http://www.youtube.com/watch?v=CDFC16ptx-0

Real Time - http://www.youtube.com/watch?v=6Nv0Nc33-28