Foiled by my Shoulder Again!

Again my right shoulder hurts...enough so that I am going to skip my swim at lunch in hopes it will be OK for my long swim workout on Friday.........this happens to me every time I start to feel like I am making so progress in the pool....so very frustrating! My only consolation is that since it is raining and the indoor pool would have been a mad house.

Swam 2000 meters on Monday and I started to feel it twinge around 1400...I should have stopped right there and then........ I have pin pointed the pain though so I am going to do some research today.

Tues: Biked 1:13 in the rain.......easy effort
Lunchtime: Did 45 minutes of core/ weights to include leg press for the first time in years
Wed: Ran 6.25 miles in the rain Took a greater effort to keep my pace decent due to fatigued legs........I do not plan on doing any major leg exercises on Friday's weight session to preserve the legs for the weekend.

I signed up for the 1/2 IM Sept 14 at Jordan Lake in Raleigh.... I am praying it will be wetsuit legal..... still hemming and hawing about buying an aero helmet.......... I am just not sure if it is worth the money for a middle of the pack age grouper.

Training Link

Check out my training Link...... my user name is kh32174.........you can check out my training log and data analysis.

I think I can do this!

Friday AM: Had a great effort in the pool on Friday:

62 min 2300 m total 2:42 min per 100 meters:

WU: 200S, 100K, 100P

MS: 1700 Total...1200free, 100B, 300P, 100B (time was 43:21 for a 2:33 pace per 100M)

CD: 200

1700 straight is awesome for me....I didn't feel exhausted after 1200 straight free and felt pretty good at the end of the workout.

I had read last Thursday about how long distance swimmers breath every stroke to maximize oxygen to the brain.......this is pretty much what I did and got no headache and was able to control my breathing pretty well! This is a huge breakthrough for me! Now, I know I am not going to pull 2:00 per 100 for 2.4 miles but pulling 2:33 for 1700 is good for me! My goal for IM is to just finish the swim!

Friday PM: 45 minutes of core.

Saturday: 79.5 miles on the bike....... 4:26 minutes total time. Road from home to post, around post, to the gym to get water and then back home via the Longstreet Detour.

1st hour and 1/2 I was averaging 19.4 MPH and the I hit my hated nemesis......King Road...... now it didn't sap me like last time but what killed me was turning right at the end of the street directly into the 15 miles of headwind......... I hauled myself to the gym on post to get water........that sucked though because 15 minutes later the water was already warm and it was starting to get hot outside. I flew up Longstreet and started to see my ave pace increase again(headwind) and was flying when I heard a big POP and Fizzle! Yes, that was the air going out of my tire at mile 63.

Wasn't too annoyed about the flat but what pissed me off was the chick I had just passed a few miles down the road trudged by me without even a glance or any concern to make sure I had stuff to fix my tire and/ or was OK......... so much for roadside protocol........ Thanks for your assistance/ concern whoever you are...... sorry I passed you so violently the first time and made it a point to fly by you again with my fresh new inner tube!

The ride really took a toll on me though (longest I have ever been) so I pulled in the driveway five minutes earlier than planned tired...... beaten down, hammy aching and very hot!

I changed quickly and used most of the ice water Meg had gotten ready for me while I was changing to dump on my head during the run. I only ran two but they were in the dead of the heat and were painful!

My nutrition plan was simple:

-1- 3 hour bottle of Perpetuem/ switch to gel every 30 min after 3 hours

-gel at 2:00 also

-3 bottles of Heed/ water as needed (18-24 ounces of fluid an hour)

-eduralytes in the Heed

My stomach was not good but it was manageable........ I wouldn't say it held me back but it certainly did not do me any favors. I need to figure this out.

I was pretty much useless the rest of Saturday.

Sun:

Run 107 min 12 mi 8:55 min per mile
Raeford Vass Trail.........I ran and Meg rode her bike!

Right hammy was tender 2d 1/2 but didn't have a problem with the run. It is always comforting to know I can pull out a solid run even on tired legs and strained hamstrings.

I changed out the tires on my tri bike on Sun and put the brand new gatorskins on......I have a set on the Colnago that are worn down from usage but have never resulted in a flat......hopefully I will have similar luck with the tri bike..... that was my first flat on that bike.

I did ice my hammy all weekend and it feels pretty good right now...... hopefully it will continue to improve or at least hold out. I have pledged to a no speed week in order to facilitate healing.

Last week was a huge week for me though as I hit every workout for the first time since starting to train..........

I have no one to blame for my pain but myself!

Here is last weeks effort recapped and this weeks planned events. Not reflected are the two weight/ core sessions I have planned in my head. This week so far:

Mon: Swam 1800M MS500,400,300,200, 100

Tue: AM: Bike 72 Min...... MS 8min X 4 at 145, 150, 155, 153 HR w/ 2 min spinning in b/t

PM: core/ weights 45 min

Wed: AM: Run 6.1, 53 Min 4X 6 min at 153, 155,155159 HR

Incorporated speed into the mix yesterday....no massive efforts but enough to get the HR up...... felt good yesterday and hammy felt good this morning so I decided to throw some 6 min pick ups into the equation....I felt fine doing it but now my hammy hurts again............why o why do I do this to myself? I will never learn! No more speed the rest of the week!

Did a core session yesterday and threw in some hamstring curls, lat pull downs, triceps extensions and a couple other shoulder exercises to strengthen my rotator cuff. My core and strengthening my rotator cuff are priorities as well as nursing my hammy to full strength...... I plan to incorporate more leg exercises when I get healthier.

I put three kick ass 45 min gym mixes on my IPOD so I was jamming in the gym! No work on Friday so Hopefully I can get some new longer mixes on the IPOD since I deleted all my old mixes.

Since I am naturally slow I am thinking about buying some speed with an Aero Helmet. Leo Adventures has some kick ass deals for members.

You can see some changes to my plan this week that will take me through the next four weeks.

1. Speed on the bike & unplanned speed on the run (Yes I am an idiot) speed on the run is planned when my hammy is better

2. Short run after long Sat bike ride

3. Offset my focus each week....... If going long on bike on Sat then Sun is a moderate run and vis versa.

4. Went to from 60 to 75 min on Tue/ Thur bike

5. Added 2 miles total to my non key run workouts

Huge weekend planned so I will be sure to temper my output tomorrow!

Last week Recap

Finished of the week with a 40 miler on Sat... First 1/2 was at 18.4 and second 1/2 at 18.8.... HR still in mid 140's. No problems on the bike.......used gel and Heed/ water for the ride.

Not sure how this happened but forgot to do 3 miles on the run after the bike.........I need to check my trg plan more closely!

Last weeks total:

Swim: Total Time 2:22 Total Distance: 4480 Long workout: 1600M (1000 straight FS)
Bike: Total Time: 3:47 Total Distance: 66 Long Workout: 40
Run: Total Time: 1:35 Total Distance: 11 Long Workout: 7

Total Time Trg: 7:44 Total Dist: 77 I also completed two core/ weight sessions last week

I took recovery very seriously last week. I even took Sunday completely off, less some stretching and slept until 0830. I cut all workouts deeply and was closer to a full 50% reduction. I feel fresh today but my right hammy is still tweaking on me.... no sure what the deal is..... thinking maybe lingering from my issues over the past few month.

Not sure why but my weight is creeping up..... I weighed in at 203 this morning.....by Wed I'm sure I will be back around 201 (weekend impurities through the system) but still I was 197 last month....... my goal is to be at 190 by IM AZ...... I am going the wrong way!

I "worked" on down loading songs for a long time yesterday....... My IPOD hasn't been updated in over two years. I deleted all my playlist and am starting from scratch. I need new motivation!

Some changed/ modifications and epic workouts planned for this week!

Mid rest week!

Mon: Swam 1400M
Tue: AM: Bike 40 Min
PM: Core/ weights
Wed: AM: Ran 7 miles (raining & if you can believe this a bit cold!) hate running long in my cotton Army PT shirt!
PM: Swam 1400M
Thur: AM: Bike 42 Min/ core & weights
PM: Ran 4 miles
Fri: Swam 1600 (1000M freestyle straight)

So far the rest week has been good! I switched around my workouts so I could take Sunday off completely and do stuff with Meg...... Yes, that is my attempt at finding some balance in my life!

I know I originally said I would cut everything to 70% of last weeks effort but I modified that a bit to get a stronger recovery....my body isn't use to this volume and biking over 60 and running over 10 the next day is something I need to ease my body into.

Just tired on Mon- Tues.... Wed was sore for some reason in my hamstrings and buttocks.......might be from the dead lifts I did! Is it smart to just start throwing in weight training now?............ I am not sure but I never claimed to be the smartest guy anyways so screw it! When I can fit it in I will do it! Thur was still sore but feel much better today.

I keep getting this headache when I swim long sets. I was talking to a guy today who said it may be b/c I am exaggerating my breathing for a long periods of time and need to breath normally (easier said than done!) while swimming.... I think it happens when I get fatigued...... not good seeing how IM is a 4000 meter swim! I think for next weeks long swim that every 400M I will do a 50 breast stoke to see if that prolongs the onset of a headache.

Got in a bunch of Hammer strength product this week...... ordered their shorts but I didn't realize just how short they are......... No one could ever claim that I am shy but I just don't need to be prancing around in short shorts! I wish they were longer b/c they have sweet little pockets to carry stuff...... but o well!

Did not want to swim today but made myself.....I've been a bit down b/c of my cycling performance from last week. I am going for 2 1/2 tomorrow and won't kill myself....... the problem isn't my wind or HR, rather the strength of my leg to keep going at a high rate of speed. Every long bike workout's ave MPH has gotten consistently slower during this phase. Trailing fatigue...... uncharted biking territory........injury limiting performance.........I am just slow........ not sure what it is.........

Just back from lunch and my morale is soaring after my four Macadamian Nut Cookies! Bring on that long bike tomorrow!

Got tickets for Arizona yesterday..... extended our stay in Az for a day at the hotel in Scotssdale so we can enjoy the area for a day after the event.......

Last weeks Total

Training Log for Week 16

Swim: Time 1:25...Long 2000M (1500straight) ...Total 2800
Bike: Time 6:04.....Long 68.5.....Total 105.25
Run: Time 2:57.... Long13.....Total 20.1

Total time: 10:26 Total Distance: 125.35

Rest Week!! I am cutting all workouts by 70% of last week except the swim..... only a slight reduction there of my biggest week in this phase.

Plan to start working on my back stroke this week as well..... I will get to that 4000M mark!

Injury front: Lower back is excellent..........hammy is sore from workouts but doing so much better than just a few weeks ago.... will continue to assess. Sciatic nerve is not flaring up right now. Hip/ butt from jump is getting better ever day. My hope is to be good to go by next week.

I must continue to temper my enthusiasm reference my signs of increased health...must resist the urge to go fast the second I am feeling better....w/ look at some speed next week..this week will get my miles in at a moderate pace.

Wed (6) - Sun (11)

I ran 7 Wednesday morning at a comfortable pace...was only suppose to do 6 but was jumping that night and anticipated that I would have issues running on Thursday (I Was right) . The run was mainly on the trails...easy 8:40 or so pace...HR around 140.

Went to the pool at lunch to see how my shoulder was feeling.... went a total of about 800M. Shoulder wasn't ready for prime time yet so I laid of in hopes I would be able to get my long swim in on Friday.

We jumped Holland Drop Zone Wednesday night. It is my most hated of all drop zones and one that I have never walked away from and said....boy was that an awesome jump. The first pass got scratched so now we have to get everyone out the door on one pass. I get so focused with getting everyone out the door that I lung out the door with a couple of seconds of green light remaining not paying attention to my exit. This causes me to have a weak exit and results in many twists in my parachute. I landed on my right side (yes the one that as been hurting me) and I think I landed on my canteen. The pain pulsated through my right leg.... I checked myself...everything was in place....just ringing a bit..... I collected all my gear threw it on my back and starting the 1K shuffle of the drop zone to the rally point.


That night I iced my point of impact with the canteen (right hip/ buttocks). I could barely walk the next day...iced and motrin. I had to skip the brick I had planned and just be happy that I could walk.... Right now it is still tender to the touch (huge black and blue).


I was feeling a little better by Friday and got my long swim in....2000 Meters total. 400 Warm up, MS 900 free/ 100 breast/ 300 pull/ 200 breast for a total of 1500 straight. 100 CD. I had a headache by the end of the swim and wasn't sure why..... Biked an easy 19 that afternoon and every rotation of the pedal hurt. I know I need the miles though so I just endured the pain and hoped it would subside..... also noticed by front wheel on my tri bike seemed off.


That night I was conducted my prep for next mornings ride and realized my front wheel was completely out of true.... a spoke was very loose and there was something rattling in the wheel. I cursed myself for not checking it earlier when the bike shop was still open...... and then pulled my Colnago of the bike rack...the always ready and dependable Colnago was ready to roll in no time even thought the tires on that bad boy need to be changed. They are pretty flat in the center...almost like slicks on a mountain bike! I continued to ice my hip/butt that night.

Didn't turn my alarm on so I woke up 20 minutes late on Saturday! Had some oatmeal/ coffee and got on the road at 0730. I knew after the first mile that my leg would hold up but would be a limiting factor. I did a first loop in about 2:20 and then made a pit stop at the house and got fresh bottles. By this time I knew I wasn't going to meet my goals so I made new ones and grinded out the miles. I did a shorter second loop and finished right at 4:00. My nutrition on the bike was essentially the same as last week but my stomach was upset this week and I had a headache. I figured out that night that my allergies were effecting my sinuses.

My goal was to avoid all the major hills this week, go over 70 miles with an ave pace of over 18. the only thing I accomplished was avoiding major hills. A little disappointing but I rationalize it like this: 1. I could barely walk on Thursday...2. road bike is slower than tri bike....3. sinus headache the entire ride....4. trailing fatigue (YES....rest week this week!) 5. Maybe I am just week! Regardless I got my miles in and completed my time in the saddle.

My alarm went of at 0620 on Sunday and I thought about shrugging it off but knew if I did I would regret it..... got up, ate/ coffee/ and got my stuff ready to run. We went out to the All American Trail at the far end of Fort Bragg. It is a soft, forgiving trail, that is undulating and darn right hilly in spots. The soft sand is a challenge but more so for Megan on her bike who seems to always find the soft sand going up hill......it is so funny to see her take a digger! Normally I would bring the dogs but an nervous about snakes....I can just see Stella trying to play with a Copperhead! I think I will wait a month or so until it starts getting colder.

So we set out.....me running and Megan riding. First six miles I am shaking out my legs and average 9:07 a mile... During 6-9 I bring my ave pace back down to 8:55 and let it slide to 9:00 by the end of the run. My right leg (hammy) started to throb at about mile 11 but is was bearable pain so I endured. I finish 13 right at 1:57 and am happy with the run...

Overall a good week of training.........got in all long workout..........survived falling out of an aircraft at 1000 feet above ground level and got over 10 hours of good base training in to boot! Rest week this week!

Last & next week Training

Here is my training from last week and projected for this week.... I also hope to incorporate two core session in this week. I completed my bike and one core session today........ I am thinking I should put some running miles in this afternoon. I am concerned that our Airborne operation scheduled for Wednesday will result in sore leg muscles/ sore knees and interfere with my planned brick on Thursday. I am jumping this time and it is not on a forgiving drop zone.........

Right hammy is a bit tender though so I think I will go home and rest it and take my chances! I might add a little to my run tomorrow.... am planning on swimming tomorrow even if it is just kick and breast..... my shld does not feel 100% but maybe it needs to be tried out......

The only training distractor this week is the Airborne Operation......... minimal unless I get hurt!

I am considering what my goals should be for race day.... I am really not sure what to base them off of...... my long workout? my last (good) 1/2 IM?........ I don't know.......anybody got any ideas? I do know my swim goal is to survive though! It makes me a bit nervous to throw numbers out there.... maybe I will wait to the 1/2 in Sep and then put them out there!

Its Monday morning again and I just completed some stretching. I am going to do another session in a bit. I truly believe that not being flexible in my hamstrings is the cause of my lower back issues and I intend to work on that.

Last night when I went to bed I was tired/ sore but right now I feel pretty good. I think my shoulder is well enough to swim today but I think I will wait until Wednesday and just get that workout and my long swim in. I might get to the pool this weekend and do a third workout but no worries if I don't. I plan to be back at 3X swim workouts a week by next week.

So I cancelled my long swim on Friday to let me shoulder heal. I did core and a lot of stretching.

Saturday I got up at 0500...had some coffee and a bowl of cereal and drove into work. I was on the rode by 0600 and felt great (temp 75). I headed out into the Ft Bragg training areas via Longstreet with the intent of making the around the post loop via the Longstreet- Preachers- Chicken detour since their would be little traffic out on these road as I started my ride. I also planned to make a stop in Southern Pines for water/ Gatorade.

I caught up to my buddy Tito out on Plank..said my hellos and then moved out.... I had planned on circling around to pick him up but things didn't work out the way I had planned. Things were cruising along and I was average 18.5 with a low heart rate and a moderate effort. This all changed when I turned right onto King Rd at about 1:30 into the ride.

King Rd is at the far end of Fort Bragg and is just a monster. I would have described this entire route as rolling but can't in good conscience define some of those hills out there as simple rollers.... there were a couple monsters out there and it really drained me. Of course at this time the sun was shinning brightly and there is no shade on this route. So mentally I am thinking...get to the end and turn to make the 1.5 mile ride to Southern Pines (SP) for fuel...you are right on schedule.... Well, let me tell you......I was misinformed about the distance from the back gate to SP. It was twice the distance as I had been led to believe and it was 75% up hill. So after the draining King Rd and the ascent into Southern Pines I finally found a store to get some liquids.

The descent from SP was a lot funner (and quicker) and I cruised back onto Bragg knowing that I would be over my projected time goal for the day. The back end of post is much hillier than the front end. I would define the front end as rolling and the back as hilly.......am I getting weak now that I live in NC?

Once I started passing the close drop zones my morale improved and I grinded out those unforcasted extra miles.... When I got back to the office I had rode a little over 69 miles and had been on the rode for 3:50. My average pace was 17.7 and HR was 139. This is my longest ride in time and distance ever...... I stretched and showered... ate and got a huge ice coffee from Dunkin Donuts....... and then off to Green Ramp to wait for the 108th to land. Unfortunately I wasn't able to rest after the ride since I had to work all day but I did snack a lot to keep my energy levels up.

Nutrition.....started w/ two Heed & water in Aero and a 3 1/2 hr bottle of Perpetuem.... Perpetuem and one shot of Gel worked well...... when I stopped to get water I bought a 32 ounce of Gatorade...drank 8 ounces and put the rest in my bottle........and filled up my aero w/ water..... did not drink much of that Gatorade until after the bike though...would have been fine w/ one water. Overall, very pleased with the ride.

Sunday morning I woke at 0700 had some coffee ad yogurt and got ready to run and realized I had left my IPOD and Garmin at work. So my start was delayed so I could charge up that Garmin 405 I am returning...... So with Meg's huge IPOD weighting me down and that crappy 405 I set out..... I had no problems with the leg until about mile 8.... nothing like last week though so I think it is getting better........plus it feels good now. I still don't believe the 405's data is accurate and I know the heart rate is way off...... so all I really had to go off was feeling and time... It was hot, muggy and started to get really sunny but I made it through the run with minimal issues. I did spend most of yesterday on the couch though and it really does help........I feel good today.

Nutrition: 16 ounces of Heed....8 ounces of water......3 gels.

I will post this week schedule and a recap of last at lunch today....

Last week my stats were:

Swim Total time: 1:38.........3,200 total and a long workout of 1600
Bike total time: 5:50...........104 miles total and a long workout of 69 miles
Run total time is 3:04........21 miles total and a long workout of 11 miles

Total Miles covered: 127.......total time: 10:32