MCM Training Day No.10 ~ Cross Train ~ Swim

On my cross training days, I have the option to bike or swim, today I chose to swim. First time back in the pool after surgery. As usual, but without regret, my swim was pitiful if not painful. Plan called for 40 minutes. Did manage to get in 1475 yds, give or take. I say this because I have come to realize that the Garmin Forerunner 920XT is not as reliable a "lap counter" as they make it out to be. Total swim time recorded; 46:53.

Swimming will help build and keep endurance, without the painful impact on the ol' joints. To do this, I have to make sure the heart is racing. Today it was!

Tomorrow will be a "pain" day: Intervals! After warm ups, 6 x 1 min in Z4 / 2 min Z1! Stat Tuned!

About Triathletes And Golfers

Many, many years ago, I gave the game of golf a shot.  It seemed back then that everyone, well most everyone, I knew played the game. I never got the hang of it, never even came close.  Because of this I could never understand the infatuation with the sport by those who are consumed by it.  I guess the same could be said about the sports of fishing, hunting, or for that matter any other sport.

I remember one day I was playing with a coworker when he hit one "sweet shot".  Straight out of the tee; no hook, no slice.  He put it right where he wanted.  I remember as we were walking towards the ball, he made the comment:  "This is why I play golf.  This is why I keep coming back.  Because every now and then you hit a ball like that.  This is what it's all about."

Again I thought:  "much ado about nothing".  I just didn't and couldn't see it.

As triathletes we all have our strengths and weaknesses.  We train all but focus on improving our weaknesses.  This is what we strive to do.

As most who follow me know, my weakness is the swim.  I work hard, real hard at improving.  I work on form, strength, speed, etc.  Every slight noticeable improvement is cause for celebration.

Today I have cause to celebrate.

My plan said that I needed to swim 4200yds.  New distance for me.  Got in the water at 5:10am and off I went.  The first few laps were all about the warm up.  I planned on doing this for 500yds.

It was surprisingly smooth and steady.  When the 500yds were completed I thought I would keep going and attempt 1000yds before first break.  That happened without any consequence.  Still felt good.

When the 1000yds were completed I took a very short break, drank a sip of water.  This must have taken 10 seconds.  No more.  I didn't want to break the rhythm, so I kept going.

1500.  2000.  2500.  I couldn't believe it.  Every 500 I would take a very short water break.  Again never more than 10-15 seconds.

Half way through I stopped for about 5 minutes to talk to a friend.  Triathlon Talk. Training Talk. Louisville Talk.  And then off I went again.

The remainder of the swim was much like the start.  Slow, steady and oh so very smooth.  During the latter part of the swim I had to concentrate hard on keeping the elbow up, body rotation, follow through.  Made an effort to make each and every stroke count.  I kept looking at my lap time and couldn't believe what I was seeing.  Most were under 1:10.  For me this is HUGE!

When it was all said and done, I finished the 4200yds in 1:50:58.

Yeah, much like my friend's golf game, days like this in the water is one reason why I keep coming back.

I'm A Junkie Yes I Am A Junkie Is What I Am

Okay, it's not what you think!  Let me explain...

A few weeks back, during a routine visit to our office, I ran into a friend who has been following my adventures and misadventures. Every time I see him, he has a question to ask; "How's P90X going?", "How's your running?", "How's your back?", he shows genuine interest in what I'm up to so I usually take some time to go over my latest with him.

During this particular visit we talked about my future plans.  I told him that I had registered for Ironman Louisville.  After he told me I was nuts, he proceeded to ask about my training and what it would entail.  Again, he told me I was nuts.

At that time I was about half way through P90X.  He told me he had purchased the program, but like most people who do, it was sitting on the shelf waiting for someone to make use of it.

He asked what I did to stick with the program.  I told him that it was part my Ironman Louisville training plan.  When I told him that on top of doing the daily P90X workouts, I still had to do some swimming, cycling and running to keep my base, that's when he said:  "You're a Junkie"!

"No, I'm not" was my instant reply.

"Yes, you are" he said. "Think about it, what defines a junkie?" he continued.  "Someone who is hooked or can't get enough of something."  he added.  "A fitness junkie is what you are."

I smiled.

So, if what I do defines me as a "fitness junkie" then I guess I have no choice but to plead guilty as charged.

"I'm a Junkie Yes I Am A Junkie Is What I Am."

P90X ~ Week 6 ~ Toughest One So Far

Thanksgiving week was one tough week.  Mostly due to the fact that the schedule and routine as I had it going could not be followed.


Did manage to get all the P90X workouts, minus one.  Did manage to get a run in; Thanksgiving Morning.  Also managed to get an extra day of rest.  I think I really needed that.   Also managed to get an unscheduled swim in on Friday.  This was also very much needed.


And speaking of the Thanksgiving Run, it was by far the best run I've ever had.  5 miles in 41:59, an 8:23 pace.  A PR by almost three minutes.  This has been the biggest improvement I've seen since starting P90X!

I'm excited and anxious to get started with week seven.  Half way through this week, I will hit the half way point of the program.

P90X ~ Week 2

It has been said that it takes two weeks to create a habit.  If that's the case then a new habit I have created, or at least I hope I have.


Last week I touched on the fact that I'm not an early riser.  This week I'm here to inform you that I am well on my way to conquering this for each day this week it got easier than the day before.

I had planned to do week two just as I had done week one and following the plan outlined in the P90X schedule.  However, after receiving instructions for my swim, bike and run workouts from my coach, I knew that something would have to change.

I researched on the Internet how others in my situation were handling this.  It is important for a triathlete to keep his base during the off season, so getting in the water, on the bike and hitting the pavement for a run or two is something that must be done.  I came across an article that talked about the "P90X Hybrid" program/schedule for triathletes.

In a nutshell, it incorporates basic tri training with P90X, replacing cardio workouts with swim, rides and runs.


This is what what my week looked like:

Mon:  Chest and Back & Ab Ripper X (am)
           Spin (pm)
Tue:  Plyometrics (am)
         Swim (pm)
Wed:  Shoulders and Arms (am)
          Ab Ripper X (pm)
Thu:  X Stretch (am)
         Spin (pm)
Fri:  Legs and Back (am)
Sat:  Run ~ 7 miles
Sun:  Rest


The strength portion on the workouts seems to be improving everyday.  It feels a lot easier to do more reps, so much so that for a couple of sets I had to increase the weight used.


The pull up is where I've seen the most progress.  On Friday during the Legs and Back workout, there are four different pull up routines, two sets each.  From last week's workout to this week's there was an improvement of two to four extra pull ups.

I was a bit timid about the run on Saturday for I was not sure how the knees and legs would feel after two full weeks of P90X.  Much to my surprise and delight they felt great and as it turns out, it was one of the most enjoyable runs I've had in a while.  It just felt good.


This coming week is another week of identical sessions.  I am looking forward to more improvements.

Last Minute Cramming

Image via Wikipedia

In just 9 days I will be competing in the Steelhead Ironman 70.3 Triathlon in Benton Harbor, MI.  That's just 9 short days away.   And what do I need to be doing at this point?  Cramming for the final exam?

Not necessarily.  But that's the desire.

This is the first event in which I have used the services of a tri coach.  Up until now I have pulled plans from the Internet and adjusted to fit my needs, or rather... my likes.

I have understood the tapering period to be the week before the event.  That's when you cut back from mega miles to hardly miles.  This time around, my coach cut back the miles this week.  Next week, we're cutting back some more.

Last night I went to the pool.  On my schedule I had 2200 yards at slow to moderate pace.  I did 1500 at moderate to hard pace.  At the moment, it felt good.  It felt like I was cramming for the final exam and I was absorbing all that I could.  That is until I realized that I was not following instructions.  So, I stopped at 1500.

As with many of us in the sport, specially those of us who are newbies and don't quiet understand yet the importance of a proper taper, I feel like I need to be doing more.

So, for the rest of this week and next week, I will follow instructions as directed.  I will trust that what I have done is enough and I will enjoy the ride.

This Season's Official Training Has Begun

Not that I had a chance to take much of a break from training this winter, but officially the 2010 training season has begun!
I am trying to squeeze a couple of swims - three sessions a week would be ideal, a couple of spin classes - at least until I can consistently get the bike out on the road, and somewhere around 25-30 miles of running per week.  This millage will continue to go up as the date for the Country Music Marathon gets closer.
There are a few demons I have to face, fight and conquer.  Primarily is the one that fights with me to get up early in the morning on Mondays and Wednesdays to go swimming.  This week was a good battle, but I can proudly say that I won, for on both days I made it to the pool!  Step One has been taken.  Next week, Step Two.  It has been said that it takes two weeks to create a habit.  I am hoping that to be true, for if it is, and I make it out of bed on Monday and Wednesday this coming week, then my chances of success (in this area) have been tremendously improved.  But man, getting up at 4:15 sure is a struggle.
Second and not such a battle is the one that challenges me to do two workouts on Monday and Wednesday.  After the pool in the morning, I have a spin class scheduled for Monday afternoon and strength conditioning on Wednesday afternoon.  These are not to bad.  I think these can be managed.
The third battle is taking the day off when I'm supposed to take the day off.  Putting a little smarts behind this one, could easily be conquered.  I think!
My schedule for the next week is as follows:  (and I post it here for accountability purposes)

Today:  Afternoon Swim (1200-1500m)
Saturday:  14 mile run
Sunday: - OFF
Monday:  AM - TriSwim, PM - Spin
Tuesday: 7 mile run
Wednesday: AM - TriSwim, PM - Strength
Thursday: AM - Spin (optional), PM - 7 mile run

 Additionally, I have started a program called "One Hundred Push Ups".  I am on the second week of a six week program which, if completed according to plan, will get me to 100 push ups.
'til next time...

2010 - Decisions, Decisions!

Putting together a competition schedule for next year has not been easy. Many factors have to be considered before making the final commitment to any one event. Most of these have to do with the travel factor. Will these events require more than a one night stay? How far a drive is this event from my home? These are not as big a deal as the fact that work schedule (vacations) and my daughter's senior year (college) soccer (Belmont University Lady Bruins) schedule will have to be seriously considered.

I would like to participate in at least one Marathon, a couple of Half Marathons, one or two 70.3 Ironman Triathlons, one or two Olympic Distance Triathlon and a couple of Sprint Tris. Add to this the obligatory 5 milers to support local causes.

The year will begin in form with the Goofy Race and Half Challenge on January 9&10 at WDW, Orlando. For those that are not familiar with this event it's a Half Marathon on Saturday, January 9th and a Marathon on Sunday, January 10th. This Half and Full will not be counted towards my 2010 goals! Or maybe they will!

First off I have two 70.3 Ironman in my sights. I would like to return to Augusta and I am considering the Steelhead. The Augusta 70.3 simply because I would like to see improvement on this year's time and the Steelhead because the timing and location are right.

The one obstacle with Augusta is that on that same weekend, Belmont Soccer has two games and it would be a big deal (to me) to miss either. The Steelhead is on a date (July 31) with no conflicting events. Additionally, this event is held in Benton Harbor, MI and it would be sort of like a homecoming to me. I went to high school in St Joseph, MI which is the other half of the Twin Cities, St. Joseph/Benton Harbor, MI. The event expo is held at Lake Michigan College, school which I briefly attended. As far as the distance, they're both almost equidistant for driving. 408 miles to Augusta, 459 miles to Benton Harbor. Hotel reservations have been made for both, will make a decision soon.

Regarding shorter distance triathlons, I am looking at Chattanooga Waterfront Tri on July 11th and Music City Triathlon on July 25th. Both of these are Olympic distance events. One issue with these is the timing. If I choose to do the Steelhead (July 31) it would make sense to choose the Chattanooga Waterfront as well.

I will go back to the Mach Tenn Sprint Tri and to the Mountain Lakes Tri. I did both this year and enjoyed them. Again, I'm looking for time improvement.

And as far a running events are concerned, I will run the Country Music Half Marathon in Nashville and the St Jude Memphis Half for sure. I have registered for the lottery for the NYC Marathon. A decision on which events I will run will be determined by whether or not my number comes up for NY. Should I not win a slot in NY, I am seriously considering San Antonio, Chicago or the MCM.

One Month Later - What Did I Learn?

Just 30 short days ago, I completed what has been one of the most amazing events in my life. Ironman 70.3 Augusta. Amazing because the whole journey was just beyond anything I had ever, physically and mentally, experienced.

On my last post I described as best as I could how the day went. Those thoughts were better captured when the event was still clear in my mind. During these past four weeks I have had the opportunity to mull over the whole experience.

So, what have I learned?

I learned that the sometime physical pain and often mental anguish was totally worth it.
I learned that I can push myself to do things never thought possible.
I learned that without the help and support of my family, this would have been impossible.

And hopefully I have learned from mistakes or rather, the experience.

Here are some things I need to fix:

SWIM: Of all three disciplines, the swim is the one I have concluded I was most pleased with. Funny I should say this, but its true. I do need to work on a little speed and direction; need to keep it straight.

BIKE: I killed my overall time and damaged my run in the bike. My goal was to finish the bike in 3 hrs and 30 minutes. I finished in 3:32:37. So how was this wrong? Let me explain.

I set my sights on individual event times. So much for swim, so much for bike, so much for run. After seeing that I had crushed (crushed by my standards) my swim time, I thought if I kept my bike time in check, I would surpass my finishing goal time. This was the big mistake.

I started off on the bike at a pace that exceed 18mph for the first 4-5 miles and tried to keep it up for as long as possible. Towards the last quarter of the course, as expected the pace had dropped to somewhat over 16 mph but I was still on target. The course was hilly and the wind was strong. I had to work hard to keep up this pace, but I found within me strength to do just that. I finished the bike with a pace just a smidgen over 16 mph which gave me a time well within the margin of error from my goal time. Like I said, this was the big mistake.

I killed my legs; there was very little left for the run.

RUN: Mile one of 13.1 was the only mile without pain. I understand now, why. This I can fix.

So, what will I do different next time?

I will concentrate and work towards an "overall" finishing time, not individual event times, understanding that sacrificing a little bit here, a little bit there, I will come out ahead in the long run.

I will also ride pre-race day, if possible, the bike course. At least I will drive it. There cannot be any surprises.

One question that has been asked often is if I will attempt an Ironman? The answer today is a definite... Maybe!

I have to solve three issues before seriously considering such a task. First, I have to learn to swim straight. Second, I have to answer the cramping questions and third, I have to upgrade my bike. When all these are resolved, I will possibly, most likely, almost definitely go for 140.6!

Goofy, Crazy or Just Plain Nuts?

This week I made a commitment to at least another year of running long and hard by registering for the "Goofy Challenge" to be held on January 9 & 10, 2010 at Walt Disney World in Florida.

So what exactly is the "Goofy Challenge"? It's a half marathon on Saturday followed by a full marathon on Sunday. Goofy, right?

After yesterday's murderous long run I have spent several hours pondering the reasons why I put myself through this. My family; wife and daughters are convinced that I have totally lost my mind. I'm not so sure they're not half right. My doctor has told me that he's not convinced as well of the same; although he's very happy with the results of my latest physical. Best numbers ever! Yeah Baby!

I remember attending a clinic prior to the first Country Music 1/2 Marathon that I ran. The speaker happened to be an accomplished marathoner and speaker John "The Penguin" Bingham. He asked a simple question: "Why are you doing this?"

One by one we were asked for answers. "To loose some extra pounds". "Because of my health". These were the most popular ones. But when he got to me I simply replied; "Because I lost a bet"!

Well, that wasn't quiet the truth. When I first decided to venture into the world of marathoning, a friend asked me if I had lost a bet. I thought it was funny then, I think still funny now. But no, no bet was lost.

So, why am I doing this? Why do I put myself through this sometimes physical discomfort, if not plain ol' pain? Why do spend hours upon hours on the road, on the bike and on the pool? Yes, I have lost plenty of weight and I've kept it off. I have lost plenty of cholesterol points, and I have kept them off. I have lost 4 inches off my waist, and I have kept them off. In my book these are all by-products of a choice I made some four years ago.

Bottom line is this: It's a challenge. It's a challenge I'm willing to put myself through. Many years ago I learned how good it felt to do something you never thought you could possibly do. And that feeling never left me. Running a half marathon, a full marathon, a triathlon of all things were not in my radar. These were things that only young, physical, athletic types did. Or was it?

So why then am I doing this? Why am I running a full marathon? Why the Goofy Challenge? Why Triathlons?

For the right to say "I did"!

Old Hickory Lake Triathlon

Twenty Four hours and change after the conclusion of the Old Hickory Lake Triathlon I'm still replaying the race over and over in my mind. Don't get me wrong, I finished the event, and that was my main goal. I have said over and over again, after each and every event that finishing was the goal of each race, as it was, but for this one it couldn't have been any more true.

On Tuesday morning, just four days prior the the tri, I woke up and could hardly walk! Took me several minutes to get out of bed, took me even longer to be able to stand up straight. The two bad discs on my back were at it again. I could feel the pain shooting all the way down my right leg, through my thigh to the knee. As I struggled to the morning two things kept going through my head; what went wrong and will it get better before Saturday morning?

On Wednesday I woke up feeling even more in pain. Nothing I did on Tuesday seemed to help. I just knew that the race in Saturday would have to be bypassed. This was a bummer. I was so looking forward to this one event. It is to be held at home, in front for family and friends, but I knew that feeling how I felt at that point it would be irresponsible to follow through and try to compete.

I continued stretching and concentrated on doing more sets of the back exercises. I pulled out the inversion table and borrowed a massage pad from my sister-in-law. I was not about to accept the fact that I couldn't race without a fight. I postponed the decision to a "game time" decision.

On Thursday morning the pain was a bit more bearable, it seemed that whatever I was doing was working, I was encouraged. By Friday morning, just hours prior to the swim start, I still felt pain and my walking was still affected.

So here it was. Woke up Saturday morning and my decision was to try to do at least ten back press ups as soon as I got out of bed. Assess the pain and make a decision. I was able to do full presses and the pain was almost non-existent. I was ready to go! Got ready and off I went.

The pre-race jitters were huge! Never this intense. There were several issues that contributed to this . How would my back perform and react? How would the swim leg be? This would be the first time I ever compete in open water and how would it go? How about the run? Would my back take the pounding? How would splitting the run in two stages be?

I was number 252 out of 454. My turn came quick and like it or not, off I went. As soon as I got in the water, anything and everything I had learned and practiced at the pool, was gone and forgotten. You cant see with your head in the water so your first reaction is to lift up your head to see where you're going. This alone, seemed to take more energy than anything else I did. When I tried to swim with the right technique, I found myself way off course, again dispensing more energy trying to get back in line. The buoys seemed to be miles away. Boy am I glad I had practiced the backstroke at length. This saved my swim.

Off the water came the first run leg. It started very gingerly as I was trying to assess how my back was feeling. It felt good, not great just good. Got through this stage and made it to the transition area to mount the bike.

The bike stage felt awesome. I feel this is where I made up time lost in the last two faces. All went well until about mile nine when my calves starting cramping up. Found out real quick that you cant climb well when your calves cramped up. Actually, it is very difficult to climb with your calves in pain. But I worked through it and made it back to transition area.

The last stage of the triathlon was the second half of the run. As soon as I started running the left calf started tightening up again, so I stopped immediately, stretched it to prevent further development. This worked somewhat but I still felt the remnants of pain through the remaining of the run.

I'm not sure what my total time was, let alone the splits. Today I was truly not interested in this, I was just happy I was able to finish. Half way through the event I realized that my mid to late week focus on the back pain distracted me from focusing on proper diet and hydration. I felt the effects during the race; I even forgot to take my pre-race Gu Gel as I have done prior to each event and each long session in the past.

Now this triathlon season is over for me. I will concentrate in the next few months in marathon racing. Yes, I did say "marathon" racing. My desire is to run the full Marathon in Memphis on December 6th! We'll just have to wait and see what develops!

HOT 100 - Metric Century

Participating in the HOT 100 - Metric Century (66 mile) Bicycle Ride yesterday was another first for me. I was looking for a bicycle ride experience to put under my belt, and that I did! It was quiet the experience, to say the least... but a great one at that.

I was tested. I was tested to every last bit of my being. I was tested like I had never been tested before. Early in the summer when I started looking for such a ride, my goal was to find one that was amongst other things, a bit challenging but not overpowering. Not having traveled in the bicycle circle as of yet, I was not sure of what to look for so I set off asking questions of anyone who may have had an answer and searching the web for anything that could enlighten me.

I arrived at the site some thirty minutes prior to start time. Plenty of time to get registered, use the facilities, get some energy food in me and ensure my bike was in proper working order. Once all that was completed, it was off to the races... well, it was not supposed to be a race, but tell that to the rest of the pack.

I calculated, to the best of my ability some 500-600 riders. All were sent at the same time, which again to my inexperienced opinion was a big mistake. Immediately off the starting block, big packs formed and I would say that the grand majority of participants (me included) do not know how to ride in a pack. This was sadly evident as in the first, very first turn of the course, a major crash claimed it's first (and I hope its only) casualty. It appeared to me that on this turn, bikes crashed and people tumbled over each other. As I passed the scene, seconds after the incident, help was being administered to a gentleman who appeared not to be very mobile on the ground. I thought about him for a while, I was surely hoping he was alright.

The first 18 miles of the ride where wonderful, easy going, fast passed. Not any major climbs to speak of. I imagine my average speed was somewhere around the 20 mph window for I made it to this spot in less than a hour, and yet I felt that I was not over extending myself. This was how I had planned it. As I chose the 66 mile option, I was to have my first rest stop slightly past the 18 mile marker. It was very evident shortly thereafter why this rest was so strategically positioned at this spot.

Mile 27 brought the first real test of the day. For half a mile more or less, a climb that registerd an 18% climb. This was murderous, it was by any and all accounts the biggest challenge I had experienced all year long. Half a mile of gearing down and cranking up! This was followed by anothor shorter climb at a 13% grade. I had made it through this, I was over the hump or so I thought.

The next fourteen miles or so, where smooth with very small rolling hills. I approached the second rest stop around the 42 mile mark. Here, I took the opportunity to fuel up and recharge my evereadys. I estimate my pit stop lasted some 10 minutes.

And now I was off for the last third of the ride, which proved to be the toughest part of the morning, not just because it was the tail end of a very long morning but because it was evident why they're called "rolling hills". For anyone who may not know, anyone who may be wondering, there's no such thing as an easy, rolling hill course out in the country. When you span three counties, 66 miles of "rolling hills" along a country setting, there's nothing easy about it. Hill after hill, with very little flat land to recharge to end the ride makes for a situation where the very best may question their abilities.

Information is a wonderful thing, at times. At times it could be your worst enemy. Let me explain. I have a gps computer installed on my bike, which gives me any and all information on the fly about my performance. I knew exactly how fast I was going, what my heart rate was, how fast I was pedaling (cadance), how steep the climbs were and for that matter how steep the descents were as well, but unfortunately for us on the bike, the descents are never as long as the climbs. All this at the time seemed to be a wonderful source of help. That is until the tail end of the ride. 20 miles to go, 15 miles to go, 12 miles to go... just two more and I will be in single digits miles to go, I remember thinking. Each stroke seemed to get harder and harder. My toes were killing me, really killing me. I need to work on my pedaling to make sure I don't put undue pressure on the toes. They were bad, I remember thinking that if I had more distance than that I could possibly not make it.

Single digit miles to go. 9, 8, 7, 5 and oh my goodness my toes were hurting, they were hurting bad. 4 miles, it all seemed within my reach, 3 miles, 2 miles, one mile! Yes, I was there, I would finish. Then the computer read 66 miles. I should be at the finish line, but I was not. It was no where in sight. What happened? Are they playing a joke on me? This ain't right! Where are the officials? I want to file a grievance. I should be finished by now. 67 miles and still no finish line... Oh, there it is. I see the school, I see the turn. I AM home. I have finished. I am done. 67.3 miles and I was done! None to soon.

As I look back at the experience I wouldn't change a thing, except I will not keep track of my distance past the three quarter portion of the ride. This was the worst. Counting down, in this case was a detriment. It did not help. I learned from this experience that this distance is just about as far as I would want to go. The hundred mile ride, well... I think that for me, it would take the fun out of it.

I have one more event this summer. In two weeks I will compete in the Old Hickory Lake Triathlon here in Hendersonville. I can't wait.

Looking Back so I can See Ahead

This has been a summer of firsts. First of all, I'm still amazed that I have been able to do what I have done so far. I have competed on my first triathlon, I have been on my bike for a combined total of almost 500 miles, I have been in the water for what seems a million laps - well, not quiet a million, but it sure feels like a million. I have run from 10 to 15 miles per week, not a lot by many's standards, but a bunch by mine.

I still have one more triathlon to compete on. The Old Hickory Lake Triathlon to be held in my hometown of Hendersonville, TN. on September 6th. Not a long one by any stretch of the imagination, but challenging in that the run portion of the event will be split in two. The first leg will be 1.5 miles out of the water and the second leg will be another 1.5 miles out of the bike. I have been on the bike course for a few rides and I think I will be alright. It's the swim that I'm concerned about being my first competition in open water. 400 yards doesn't seem like to far or to big a challenge to swim, I have been able to do without problem in the pool.

I have taken a great interest in improving my bicycle portion of the event. I have been riding most every Saturday for the past couple of months. I have been on rides anywhere from 40 miles to as high as 52 miles. This I have enjoyed the most.

On Saturday, day after tomorrow, I will participate in the H.O.T. 100 bike ride in Murfreesboro, TN. I will be riding the 66 mile course. I am excited, for I do not quiet know what to expect, I'm nervous, for I do not know quiet to expect. An aero bar has been added to my bike in an effort to make the ride a bit more comfortable. Hope it works.

With very few exceptions, I have tried to keep to a six day workout routine; two - three times in the pool, two times on the weights, two - three times run and one - two times on the bike. This, as far as I can tell, seems to be working for me. Will have to wait and see.

To finish out this year, my plans are to do the Memphis - St. Jude's Half Marathon on December 6th. After that I will decide if I will run the Half-Marathon or the Full Marathon in Nashville in April, but before that I have a date with my brother to do the Gasparilla Half Marathon in Tampa, Fl on Sunday March 1, 2009.

Results - McMinnville Triathlon

Well, not quiet sure what I was expecting and I'm not quiet sure what to think. I do however, now know where to go from here and where I need to improve.
My official times for the McMinnville Triathlon are:

Swim; 9:52 (slower than expected)
t1+bike: 1:03:07 (about what was expected)
t2: 2:32 (much slower than would have liked)
run: 29:43 (about what was expected)
total time: 1:45:13 - not sure what I was expecting.

Where I need to improve: I need to learn to swim "around" slower swimmers. Need to find a better and more comfortable swim pace.
Also, transitions killed me. Really need to practice these.
Additionally, I need to work on getting my heart rate down a bit prior to the end of the bike to ensure a smoother transition into the run. If I can get the run pace at or around 8 min/mile, I could possibly cut five to six minutes off the run time.

Would really like to cut some ten to fifteen minutes off the bike as well. This will require becoming more proficient at managing the cadence.

All in all, I'm pleased. I came in 144 our of 173 men.

In the books!

It's official, I am now an bonafide, genuine triathlete! But no need to worry, Sports Illustrated will not be knocking on my door anytime in the near future asking for an interview, so anyone out there worrying about a new tri-king being born today... ah, that didn't happen!

What did happen, however, was an experience like no other. The adrenaline, the nerves, the jitters, they all found a common place, right about when it was time for me to take my place in line.

"Number 202" the announcer called, and ready or not, off I went. Into the pool, off to the races. 350 meters (seven lengths of the pool) later my biggest question mark had been answered. Not sure what my time was because as of this writing, the official times have not been posted, but it felt good, really, really good, regardless what the official clock tells me. One of my biggest concerns was that would interfere with younger, faster swimmers. I did not want to be in the way, I did not want to make any waves... no pun intended. What happened instead was just the opposite. But thinking about it closely, that was probably a good thing. It gave me time to catch my breath, and catching it needed.

First transition went okay, just okay. Stumbled a bit getting my gear on for the bike portion of the event. But off I went. The course was nice. Rolling hills, all manageable, none overpowering. Cadence was up, a bit higher than I've had it a practice, close to the 80 rpm. Remember the goal is 90-110. It felt good as well. Actually it felt good because I was overtaken only by a few bikes, all of which were ridden by athletes 10 to 15 years younger than me. If you're wondering how I know they were younger than me its because when the race officials do the body marking, they write your age on your left calf, for they world to see. I did manage to overtake a couple myself. That felt even better. I remember thinking and maybe even telling a few folks that time really didn't matter for me in this event. Well, when you're out there, pedaling your tail off, time does matter, and it matters a lot.

Second transition went bad, really, really bad. I think it took me over two minutes (goal should be seconds, just a few seconds) to change from my biking gear to running gear. This I must practice. It felt like I was stumbling over my own feet just to get myself ready. But finally out I went, off to the run course. As usual and as it has happened during training, the first couple hundred yards were tough. Body needs to get adjusted, legs need to figure out that you have changed gears. Once I got in the rhythm it was smooth sailing. I figured I would take it easy, again... Wrong! There's no taking it easy when someones got a clock on you. I was very thankful for the fact that this was the run course and not the bike course. Let me explain it with just one word: hills! The mother of all hills throughout this course, well at least they looked like they were the mother of all hills and I remember thinking: me, my bike and these hills... not sure that would work!

Was this all worth it? As you approach the finish line and the announcer calls your name... you know at that very moment that yes, it was all worth it!

A few things I learned today. One, I am not as bad as I thought I was in the water. Two, my comfort in the bike is growing. Three, the running still my strongest and last but not least: I suck at the transitions!

Just hours away!

With God's grace, tomorrow at this time I should be either finished or near the completion of my very first, ever triathlon! And as luck would have it, today I find myself in a state of "jitters". I guess the expectation of the unknown is what's most nerve racking. The swim... how will it go? will the countless hours in the pool pay off? Have I done enough? Could I have done more? The transitions? This is totally unknown territory to me. Although I have practiced a few times, it has obviously not been the same; in my driveway vs. the real world! The bike? will the 200 miles plus I've logged in the past three weeks pay off? How about the run? Although a short one by comparison, will my body, specifically my back, hold out? Do I have all the equipment needed to complete the race? I have been gathering all in a pile next to my bike for the past week or so. But have I forgotten anything? Jelly Beans or Gu Jell?, Water or Gatorade? I must trust what I have done in practice and not change for the race. There can be no surprises!

Back On The Saddle Again...

With just a little less than a week before my first tri and with last weekend's experience behind me, I wasted no time to get back on my bike. On Wednesday this week, I rode about 10 miles followed by about a mile running. On Monday, Tuesday, Thursday and Friday... it was pool time.
This morning, I got up at the crack of dawn... well for me, on a Saturday it was the crack of dawn. Put on my gear, got my transition stuff ready for the run after the ride and off I went. I managed to ride a total of 17.5 miles on a course which I would rate, on a scale of 1-10 (1 being easy, 10 being tough), about an 8. An 8 because of the hills, one of which went from an elevation of 501 feet to 622 feet in .6 miles! Remember the story of the Little Engine that Could? Well, that was me when I first approached the hill and while I was going up the hill: "Yes, I can... Yes, I can.... Yes, I can" and when I reached the top: "I did, I did"!
The rest of the ride went smoothly, I average cadence was 70 rpm, well below the suggested 90-110, but well within my comfort zone. I stayed hydrated and life was good.
My transition time was exactly 58 seconds. For those of you not familiar with what a transition is, it's the time in between on event to the next. In a triathlon, there are two transitions; T1 and T2. T1 is the time between swim and bike, and T2 is the time between bike and run.
I drank plenty of water, changed my gear and off I went.
The first quarter mile, give or take a step or two, was pure hell on earth. Your body is trying to adjust from one event to the next. You've been on a bike for and hour and now you're asking you body to run! Just imagine! If there was ever a time when you begin to think "why am I doing this to myself", this would be the time. Again, that Little Engine came back: "I know I can, I know I can".
Once the adjustment period passed, it was all good. Not going to tell you that it didn't hurt, 'cause it did, but it was bearable, doable and well within my realm of ability. I was able to get 3.3 miles in. I was happy, very happy with that.
I am extremely excited about next week Saturday. It's off to the McMinnville City Triathlon. A new experience, which I'm looking forward to.

2008 Schedule

The process of selecting which races to participate in this year was done with much thought. Being that this is my first competition year, I surely want to partake in events which will allow me the highest possibility of success in my journey. Success, as I define it, for this purpose is not to "win" any of the races I participate in. Success for me will be finishing each and everyone of these events. My goal will not vary from last year's half marathon. My goal continues to be "to finish, to finish standing up and to finish the same day the race starts"... somewhere in the middle of the pack, or better... would be a bonus!

This is the list of events for 2008:

April 12th - Purity Moosic City 10K - Nashville, TN
April 26th - Music City Half Marathon - Nashville, TN
June 28th - McMinnville City Triathlon - McMinnville, TN
July 26th - Cedars of Labanon Triathlon - Labanon, TN
September 6th - Old Hickory Lake Triathlon - Hendersonville, TN
September 16th - Music City Triathlon - Nashville, TN

And to finish out the year...

Boulevard Bolt 5 mile- Thanksgiving Day - November 27th
Memphis Half Marathon - December 6th