About 77 Days

That's how many days are left to train, to build, to get ready for IM Louisville 2011.

The past couple of weeks have been interesting to say the least.  Two Century Rides, long(er) swims, longer runs.  And I took a peek at what's coming up in the horizon and its just going to get better: a couple of recovery weeks and "big volume weeks."  Nice!  I have a vacation scheduled in July but not from training.  We will be visiting Panama City Beach so my plan is to do some bike and run, hope to do this on the IM Florida course.  Not sure where I'll get the swim done, however.

On May 28th I did my first Century Ride.  This was the longest distance I have ever ridden before.  Did not know what to expect, was not disappointed.  The first 50 miles of the ride were relatively flat, rolling hills that were easy to ride and I managed an average of 18.1 mph.  Pretty good for me.  The second 50 miles were a bit slower. A combination of heat, leg exhaustion, hills, etc. took a toll and I ended up with an average speed of 16.4 for the ride.  I was still happy.  Total elevation climb 1631.

Here's what the course elevation looked like:

Yesterday I did my second Century Ride.  It was hot, it was humid, t was hilly.  Total elevation climb was 6495... At times it wasn't pretty.  Miles 47 through 60 were pure hell.  They were for me.  But I persevered and made it through.  Average speed for the ride was 15.9!  This was a surprise to me.  I thought it would be slower.

Here's what the course elevation looked like:

 

And I am told that this is much better than in years past.  Can't imagine!

I learned a few things yesterday:  1)  This "hot toes" issue of mine has to be resolved.  Soon.  Not fun at all.  2)  The bike's not shifting smoothly.  This also has to be resolved.  Soon.  3)  Need to intake more calories during long rides like this in preparation for Ironman.  Gels and I are not getting along.  Need to look for options.

All in all the past couple of weeks have been very satisfying.  I can see progress each and every time I go our on a swim, a ride or a run.  Progress in one way or another.

With just 77 days left (as of this writing) the excitement of it all is building and building fast.  IM Louisville in now more than just a dream... it's a work in progress and it will be here... Tomorrow!

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.

About Winning Some Tommie Copper Compression Sleeves

Okay.  It's time to give back to all who have been supportive and have followed my journey thus far.

Starting today and through 19th you will have a chance to enter a drawing to win a pair of Tommie Copper Compression Sleeves.  This is my way (with the help of TC) to say THANK YOU!

To enter the drawing you must complete a few steps.  Sorry, but the prize is so amazing that a little work is warranted.

Here's what to do:

1)  Follow my blog.  On the right hand column (--->>>) you will see a "follow" button.  Just press it and complete the "follow" process.  If you already "follow" then leave a comment to this post telling me that you "follow"

2)  Follow me on Twitter.  Again, if you already do, leave a post telling me so.

2) "Like" Tommie Copper on Facebook and follow on Twitter.

3)  Once you "follow" this blog, "follow" me on twitter, "like" Tommie Copper on Facebook and Follow Tommie Copper on Twitter, leave a comment on this post letting me know that you have.

See, simple process but worth the little work.

Winner will be randomly selected from those that leave a comment on this post and will be drawn on June 20th at 8am using random.org.

Good Luck and Thank YOU!

About Upping The Antee

Everyday life, as I know it, at least for the next 98 days, will take a quick change.  Up until now, I have been building a base from which to launch a training program designed by my coach, Barry Baird of Endurance Geeks, to get me through the finish line at Ironman Louisville.

This week's training will include a couple of new milestones.  First off is a 4000 yard scheduled swim workout (and I'm thinking this will be the first such distance of many more to come), on Saturday my first century ride, the CRAM in Clarksville, TN  followed by a transition run, and on Thursday... my first "three" session day!  Scheduled time for this week is 16:15:00.!

So on Monday, Thursday and Saturday is saddle up time, on Tuesday and Thursday the pool will get my undivided attention, on Wednesday and Sunday it'll be time to run, and Strength/Core will get a workout on Tuesday and Thursday.

And who said this was not going to be fun?

About "100 Days"

The title of this post is somewhat misleading.  It's not "about" 100 days.  It's exactly 100 days.

I have a facebook app called IronApp which throws friendly reminders my way of how much time I have left until Ironman Louisville.  As I opened my newsfeed yesterday, the first thing I saw was this:

101 days from yesterday, or 100 days from today I will be racing Ironman Louisville.  Holy Moses!  That's like, well... like tomorrow!

It seems that it was just yesterday when I went to Louisville to watch (and make a decision) last year's Ironman race.  It seems like yesterday that I registered for IML 2011 and I distinctly remember that it was yesterday that my blog's counter (atop of this page) showed "364 days".

And already 264 days have come and gone.  What does that say about the next 100 days?  Simple:  That August 28, 2011 will be here... Tomorrow!

About Tommie Copper Compression

A few weeks back I received a note from the folks at Tommie Copper asking if I was interested in trying out and reviewing their products. Compression technology has been the latest rave in our sport, and I, like many others have been intrigued by it.  Of course I said I would.

I'm going to spare you the compression technology technical chit-chat for I believe most everyone is familiar with it, and most everyone interested has already some basic idea of what this is all about.  But, what makes this product different from the rest is that they use Therapeutic Copper technology in their product, and we all know that copper has been used for ages and in all continents to alleviate a variety of health related issues.

Tommie Copper "is designed to relieve pain 24 hours a day using Therapeutic Copper Compression (TCC).  By targeting the problem area with Tommie Copper's TCC, circulation is enhanced, inflammation is reduced and pain is relieved.  Unlike ordinary, bulky compression wear, Tommie Copper is made from a revolutionary, proprietary fabric.  All of their products are designed to be comfortable and lightweight, and can be worn under any apparel, keeping you comfortable and pain free all day."


I promptly received my package which included two each; Knee Compression Sleeve, Calf Compression Sleeve, Ankle Compression Sleeve and Elbow Compression Sleeve.  Immediately I was very excited to give Tommie Copper a try.  The sleeves, much to my (pleasant) surprise are very lightweight; no bulkiness of any kind.

The first real test for the product came the day of the Country Music Marathon, in which I ran the Half Marathon.  Immediately after finishing, I proceeded to wear the Calf and the Ankle sleeves.  Two areas which have, in the past, given me headaches after long training or racing.

The very first thing I noticed was some sort of immediate relief around the areas compressed.  This was a welcome sight.  The second thing I noticed was that the calf area of my legs felt a bit "warm", if you will.  I believe that the immediate improved blood circulation was responsible for this sensation.  I was beginning to like this.  Couldn't wait to see further results.

I kept the sleeves on until the next day (minus the time it took to shower).  I was extremely excited as to how recovery time had improved.

Next came time to give the Knee sleeve a try.  Because of the way it fits, I thought it would help with the soreness on my quads after a long bike ride.  I was not disappointed. Again, recovery time, in my estimate was tremendously enhanced.

I've tried a couple of times running with the calf sleeve on... and left it on after finished for a while.  The jury still out on whether this improved my performance or not.

I have yet to try the Elbow sleeve.  I'm thinking that as I increase my yardage in the pool, as I will have to soon, I may give these a shot and see what happens.  Will report on the result.

Bottom line:  I give Tommie Copper a big two thumbs up.  Sleek design and great use of technology.  I will be wearing my Tommie's after each and every training session on my way to Ironman Louisville 2011.

For additional information on this product, go to www.tommiecopper.com

About Milestones

Milestone:  An event in the future that you hope to reach

 

We celebrate this sport of ours via milestones.  When a goal is reached, a date arrives, a task is completed... we celebrate.


I'm still riding high from my last one.

On my previous post, I talked about what I was about to do in Nashville and how I hoped this would be a special day in my life and that of my daughter's.

Well, I was not disappointed.

This was her first.  We did not run for time.  We ran to have fun

 

 

Marcela in the Blue, Dad in the White

 

2:16:43 after we started we crossed the finish line.  Together.

Every step of the way was amazing.  We enjoyed the crowds, the sights, the fun.  We listened to the music, we high-fived the volunteers - mostly the kids, we saw friends as most passed us, we thanked the volunteers as they offered us water, fruit, gels, etc.

The weather at 7:06 when we started was crisp and cool.  Warranted a long sleeve shirt, but it didn't take long to warm up.  By the end of the second mile, we were wishing we could get rid of a layer.  She did, I did not.

The route was a new one.  A hilly one.  Just when you were over one, another one approached.  We didn't attack them, we just took them. One at a time.  One after the other.

Our goal was to keep a steady 10 minute pace.  We managed a 10:26.  That was just fine.

At the split point, where the full marathon goes straight and the half turns right, I told her that this was the last chance to go "big".  If looks could kill, I would be dead.  "Just messing with you", I told her.  She did not laugh.  Just wondering what I would have done had she said:  "lets do it".  Glad she didn't.


The finish line came and we were done.  Finished!  Mission Accomplished!.  The smile on her face was priceless, which brought an even bigger one to mine.

I asked her if she was to rate her experience on a scale of 1-10, what would she give it.  Without hesitation, she said "a 10".  "Would you do it again", I asked.  "In a heart beat" she answered.

This post will be the finishing touch to this magnificent milestone.  But in no way, form or fashion will I ever put this behind me.  I will remember this day for ever.  Even as I refocus my efforts on my next milestone, which is just 116 days away; Ironman Louisville is just around the bend.