Friday, October 31, 2008

Will & Heart square off against my ailing body

I've come to terms with the fact that I will not be able to give 100% of myself in three weeks...... I will be under trained and not 100% physically ready...........with that said my only goal is to finish Ironman Arizona.

My hammy has hurt all week........

Mon: Core

Tues: AM: swam 2200 yards.....30 min aqua running
PM: Yoga

Wed: AM: Core
PM: Yoga

Thur: Same as Tues

Fri: AM Core
PM: Going to Yoga

Note that there is no biking going on........... I hope to test out the leg tomorrow and see how it feels.... if it reacts positively I will go longer on Sun. I am planning a decent swim (around 2500) and a long aqua run.

After consulting a few friends who helped reinforce my decision I am going to lay of the next three weeks in hopes that my hammy will make huge gains over the next few weeks. So basically I am starting my taper early and what I have in the tank is what I will take to IM with me........ If (when) I blow up my hammy it should be in Arizona and not here in NC training!

I had hoped to do a 100 miler this weekend but to do it on a strained hammy just so I can say I did it makes no sense...... of course I was still planning to do it up until yesterday....... I am such a guy!

I hope to put 5 hours in on the bike this weekend (in two days) but I am going off of feel. I am taking Motrin and Flexeril right now but want to get of them next week. The hammy feels so much better than earlier this week but it isn't great.

I'll tell you though, I'm tired or working out and would just like to go into hibernation mold to let my hammy heal..........I have been struggling with it since Apr, thought I had kicked it in Aug.......it came back end of Aug and has really been kicking my ass since The Dukeman 1/2. I am so looking forward to the off season so that I may heal my body.

Its been a long time since I was sick of working out........ I can't wait until this is over and I can choice to work out or not. I wish I were more excited..... I mean I am excited but it would be such a special thing if I were healthy and could give it my all..........What I mean is, I'll give it my all but my all won't be what I know in my heart I have to give.

Don't worry, my morale is still fine and if I start to feel better it will sky rocket. I have the will and heart now I just need the body to cooperate!

Monday, October 27, 2008

I will never learn!

Thurs: skipped bike to let hammy rest.......... did some core/ weights

Fri: Ran with one of the companies.......not my choice......obligation....ran a little over 3.....too easy...no issue. Went to Yoga after work and much to my dismay it was cancelled.

Sat: Had a huge day in the pool......3500 Yards.......that's right, I swam 2 miles in 1:34.......... I felt decent doing it but was drained by the end.... I am only .4 away from the IM swim...........am going too take it easy this week and then go long again next weekend.

Sun: Bike 72 miles, 4:03............went on the same route as cranking for crones last weekend. I didn't realize I had a tail wind until about 1/2 way to the turn around.....I should have known it was too easy.... I was cruising and feeling great the first two hour. I turned around at 1:58 knowing that a headwind faced me for 36 miles...........it wasn't as bad as last week though....

Stopped for water at 2:10..........some mini van full of church goers cut me off going into the church parking lot at 2:15........I came within a foot of being a hood ornament........I was so pissed!

For some reason I thought I could maintain the same pace going back as I had going to the turn around point..... I was working way too hard..... I started to feel twinging in my hammy...... I ignored it though and pressed on......I finished w/ an ave pace of 17.5 which is slow for me if I were healthy but good for me with my hammy.....I felt fine yesterday afternoon but it started to hurt last night...........it was throbbing when I woke up this morning.............I am such an idiot......

My plan is to rest it today and see how it feels tomorrow. I did core this morning and will do Yoga tonight. I want to go 100 miles this weekend. I have 3 more weekends to train before IM AZ.

Wednesday, October 22, 2008

One month, 1 Day

That's right........ IM Arizona is creeping up on me! My enthusiasm is guarded though due to my ailing hamstring. It just isn't right and I know I should be resting it instead of training on it but w/ 140.6 miles in my future.......what choice do I have. I do know one thing...........I will crawl over that finish line if I have to. It does feel like it is getting better though so maybe I should rest it?

Monday: Yoga
Tues: AM: Freezing ass cold.... well not really but the coldest its been....sub 40 degrees..... Bike: 1:32.....25 miles, slow, cold and 45 minutes of darkness..painful
Lunchtime: 2000 Yards, 1823 meters in the pool.......was suppose to do more than that but I am weak. Plan to do a big workout on Thursday.

Wed: AM: Ran 3.66 in 30 min, 8:24 pace........felt it in my hammy........ go to straight aqua running the rest of the week.

I think I will lessen the long bike this weekend and put 4:00 in.....and then go to 6:00 the week after. I might also do both Sat and Sun 3:00.........not sure yet. It sure would be nice to have someone to ride with....... I could really use the partner in the swim though.

Monday, October 20, 2008

Cranking forCrones!

Dead Last..........that is what place I came in on Sunday for the Cranking for Crones Metric Century Charity Ride. Are there places for a charity ride? Still though, last place.......this has never happened to me.

I was actually using the ride as a change up to my training and to help a good cause. The ride started only five miles from the house.

So I am up by 0700 on Sunday and out the door for a 13 mile warm up before the ride. I get to the race site, check in and then chat with Gregg for a while. There is about 30 people doing the ride and some people looked very serious. I had thought about wearing my new helmet but was afraid to be ridiculed by skinny guys with shaved legs bragging about their power output so I left it at home. I did show up to the race on my tri bike though. The course was an out and back and my goal was 17 MPH but truthfully my legs were pretty sore, I was not going to work hard and I just wanted to get miles in.

At the start a few groups formed and I made a conscious decision not to stick with any group. I wanted to ride my own ride and not try to keep up with people and put undo stress on the hammy. I hit the first rest stop at 30K and kept cruising..... I was feeling great and we had a tail wind for the out section of the course. I was cruising at over 19MPH without any great effort. About 5K from the turn around point I realized the SAG truck was right behind me and I wasn't sure why. I stopped to get water at the turn around point and the guy told me I was the last one...........I was confused and then realized about 1/2 the folks doing the ride were Sally's and turned around at the first aid station....how weak is that!

Since I knew I was 6 minutes behind the closest group and they were pace lining..... I knew it would be a long, lonely ride back. I think that 35-55 were the worst miles..... the wind was gusting over 30MPH .......as we got close the terrain closed up a bit and the trees afforded some protection from the wind..... I was barely able to maintain 15MPH (not sure if I did) but I pushed on and as we got closer I got stronger..... the 3:00-4:00 on the bike was a tough time for me. I kept telling myself 80 would be good for the day........maybe 75...man some crazy things can go through your head on that bike!

I pulled into the park (76 miles total so far) mentally drained and telling myself I would make a beeline for home.....but seeing the other athletes there stuffing their faces motivated me so I helped myself to some goodies..... put my SAG bag in my vest pocket, said good bye to Gregg and gritted out 16 more. The last two were in my neighborhood but the end result was a 90 Mile ride in 5:24.......Ave MPH isn't impressive but I feel good today (hammy sore) and am proud of my accomplishment......... a huge confidence booster just getting the miles in and as a bonus my stomach felt fine as a I had no issues with nutrition.


Sat: Huge day in the pool (for me). I decided not to go to the lake to save time so off to Healthplex where I completed 3000 yards (2743 meters) in the pool in around 1:20. At 2600-3000 all I could muster were 100s but I am happy with the swim.

Bike: 20 miles.......easy with the new helmet on. I used the visor to check it out. I am going to take it off and use sun glasses this week to see which I like better.

Totals last week:

Swim: 4743 2 workouts
Bike: 137 3 workouts
Run: 4.5 1 workout
Aqua run: 30 Min
Yoga: X2
Core/ Weights X2 45 min

There was frost on the ground this morning so I think my lake days are over. Sad but I will gain over an hour to my day.

Friday, October 17, 2008

The dancing dogs!




Was so tired and beat down yesterday afternoon........had planned to ride but the traffic was insane, I was exhausted (and weak) so I oppened up a bottle of wine instead........yes, I know I have an IM in six weeks!

On a postive note though...........I ran for the first time in a month this morning......4.5 miles.......didn't feel too bad..... not going to push it though. I will try to get a longer run in next week. Lots of biking and swimming planned for the weekend!

$16.50 a minute





That is what my new helmet cost.......... I need those eight minutes though!....OK, I don't need them...but I certainly want them! Man that helmet looks good! $132 for the Synton Comp........ I can justify a million different ways (in my head at least!) but what it comes down to is that I simply wanted it so I bought it life is short!

Thursday, October 16, 2008

Such a frustrating week.

I should be out riding right now..........but I am not b/c Megan's car wouldn't start yesterday so I took it this morning to get it checked out this afternoon.........my pump is in my car.........normally wouldn't be huge deal but I got not one... but two flats on my ride Tuesday morning and my front tire held enough air to get me back......it is low this morning though...... definitely not capable of a 1:30 min ride. So Monday is a day off (drove back from Georgia)...........I start Tuesday w/ two front tire flats....luckily someone stopped and gave me a tube since I only carry on (that will never happen again)..... and I am almost late to a ceremony........I started Wednesday off with Megan's car not starting at 0520 in the morning so instead of going to work I went to the gym with her, dropped her off to work and then picked her up.......This morning........she takes my keys to work and leaves me hers' so I can't get into my office.......I break in only to see my front tire low...... and I had forgotten my hand pump on the counter and my good pump is in the jeep.......... I can't wait until Friday afternoon!

My computer at home went down last week (another issue I am dealing with) and work went nuts so there was no time to update last week. Last week workouts looks something like this:

Mon: Yoga
Tues: 1:30 Bike/ core
Wed: Swam 800M...... aqua jog 40
Thurs: Bike 60 min/ Swim 1800M (jumped Wednesday afternoon..rough landing)
Fri: Yoga/ aqua jog 50
Sat: Bike 1:40
Sun: Rest
Mon: Yoga
Tues: Bike 1:30
Wed: Aqua jog 30/ weights/ core

Need to figure out how I am going to swim and bike this afternoon. I will run on pavement tomorrow for officer PT (first time in a month)........not sure how the hammy will react......should be interesting. I am planning a long bike this weekend followed by a long aqua run in the pool on Sunday....one day this week I need to get out to the lake for a long swim..........my shoulder has been bothering me again though. I am going to go do my own Yoga in the office now so I don't waste the workout time.

Sunday, October 5, 2008

So I aqua jogged for 32 minutes on Friday. I also did about an hour of Yoga.... the class was much better than Wednesday. I will be committing myself to Yoga from now on.

Saturday was a monster day for me. I woke up at 0700, ate 1 cup of oatmeal, a yogurt drink and some coffee.....and prepped my equipment for my 5:00 ride.... I rolled about 0800, but turned around after 1/4 a mile...I was freezing.... I couldn't find my arm warmers and started in just a short sleeve shirt......bad call..... I threw on a wind breaker and full length gloves and got back on the road. (I finally found my arm warmers Sunday night). So I finally get out of the neighborhood, drop into my Aero bars for a down hill and notice my water bottle and Perpetuem is missing..........so again I turn around and head back to the house.... a very inauspicious start to the ride!

Hour one goes well... a little slower than I would have wanted but no worries... The weather is nice but chilly...the sun is starting to kick up though so it is warming up.... nothing exciting ....just grinding out those miles..... At 2:15 I stopped to take off my jacket. Again, I am not really sure of my exact location but I have an idea..... I find that same gas station I was at last week at about 3:00.... I go in and get a couple bottles of water and some fig newtons...... I scarf one, 100 calorie bar down, mix some perpetuem and roll....

I am feeling good, pace is around 17.0, a little slower than I hoped but I am fine with it considering my injuries and set backs. I loop back into the farm roads around Raeford and finally start heading home about 3:50. It took a lot of mental strength to do that extra loop at 4:30 to get my time in the saddle but I didn't want to regret not doing it.... I even did an extra lap around the neighborhood to get a full 5:00 in..... I was not a happy camper 4:20-4:50 though. Nevertheless, I got it done and as I turned into the driveway at 5:00, my computer said 84.6. I was spent........ My nutrition was the best yet....

First 3 hours...... 2 1/2 hour bottle of perpertuem...one gel at 2:40....48 ounces of water. sip of perpetuem every 20 min followed by water.

Fig Newton at 3:00 and 4:00....every 20 minutes Perpetuem except when I ate the Newtons.... water same as above........minimal issues with the stomach... I need to assess again with a long ride but it seemed pretty good... not great 3:00 to 4:00 but not bad....water seems to flush out the issues pretty good.

Overall I was very happy with the ride. Riding that long alone sucks though.

Sun: Swam breaststroke and kicked for 1100 yards... shld feels much better...did not want to risk it though
Aqua job for 44 mins (I can't wait for my aqua shoes)

Overall a pretty solid week for me...my first solid week in a few.... I look forward to the days I can run outside again but am willing to spend my time doing it in the pool in hopes that I am fully recovered by Nov.

Friday, October 3, 2008

Injury balance

So now that that my hammy is starting to feel better my shoulder is acting up again. I've had about a month of injury free swimming and was hoping that changing my technique would prevent this nagging injury from flaring up. Its not full blown right now so I am hoping for a quick recovery. I started to feel it a bit this weekend...last week was just too much..... I called of my swim yesterday afternoon b/c I could feel it and by the end of the day it hurt pretty bad. Its not as bad as it has been so I am hoping by next weekend to be good. I am still swimming this afternoon but will breast stroke.

On a different but similar front my hammy feels the best it has in a month..... so I going to go straight out and run on it.........wait, no, I am going to go to the pool again and aqua run! See, I do learn.... I am going to continue to assess and hope to hit the pavement late next week sometime.

Wed: Aqua jog for 17 minutes: Only one lap lane has suitable depth for jogging w/out touch the ground. It was full when I got in but asked for permission from those using it to do my thing in the deep end and stay out of there way..... I used an aqua running waist pad thing they had there (shoes not in yet) and went at it barefoot. I feels weird but I will get the hand of it eventually. Today I am going 30-40 and will use the IPOD in my hat technique to help with the boredom.

Also went to Yoga...not overly impressed with the class.... spent a lot of time watching others do things..... I didn't get what I wanted from it but will try again. I spent a lot of time doing my own thing (stretching) during the class.

Thurs: 60 minutes core and weights.......did lots of legs.
Lunchtime: 61 min spin.... 17.8 miles.. Leg felt really good here.

I am very encouraged by my leg.... I will continue to nurse it, stretch, Yoga and stay of it (non road running) until I wake up pain free. I want to heal now and make sure I can get some long runs in, late Oct/ early Nov....

My goals for IM AZ are shifting but my main goal is to still simply finish.

Wednesday, October 1, 2008

Was down on myself yesterday.... hammy is draining my spirit.... Had a good talk w/ Greeg yesterday, (Swim 2000 M, 55 Min 5X400 open water) and he mentioned aqua jogging... had a good bike about 26 miles) this morning.... Found the below article on tri fuel and it inspired me to take action:

Just ordered my shoes and belt...joined a gym for getter pool access...will run tonight in barefoot until my shoes arrive. Check out this article though......if I like it...it may become a permanent fixture in my training. I put the link on my blog so you can check out the authors site.


All About Aqua Jogging: AQX Aquatic Shoes, Underwater Mp3 Players, Speedo Belt, and a Workout!

September 23rd, 2008
Recently, I’ve been plagued with an injury while preparing to race the Ironman World Championship of triathlon in Kona, Hawaii. The injury is called “IT Band Friction Syndrome” and requires low-impact or non-weight bearing exercise to maintain fitness until the knee is pain-free (alternative, highly non-attractive option is to run through the pain and destroy your knee forever).

We’re talking about creating, non-traditional methods to maintain peak aerobic fitness without causing damage to an injury. Research has shown that non-impact water exercise offers this benefit, and this activity is utilized by quite a few pro triathletes and marathoners. Consequently, at my triathlon training and racing blog (http://bengreenfieldtri.blogspot.com), I have quite a few workout entries that include the term “Aqua Jogging”. So what exactly is aqua jogging (AKA water running) and how do you do it?

There are two different types of aqua jogging: 1) running in a deep water where you cannot touch bottom of pool; 2) running in shallow water with feet touching bottom of pool.

The first method of aqua jogging is the “non-impact” version that I highly recommend and that I will introduce in this post. The second version is relatively low-impact when compared to running, but can still cause pain in the knees during the initial stages of something like an IT band injury.

Non-impact aqua jogging requires a few different pieces of equipment:


1) Aquatic Shoes. I wear the AQX Aquatic Training shoe (pictured left). With strategically placed vents and fins,these shoes allow you to achieve 2-3x the cardiovascular intensity when compared to simply running in your bare feet. Trust me, I also tried wearing an old pair of running shoes and they were soggy, heavy, and very non-fluid. They actually hurt the knee. These shoes make it so easy to actually get your heart rate up and keep it there, which for me was one of the more frustrating aspects of water jogging before I started wearing them. In bare feet, you have to pump…and pump…and pump the legs at a very high turnover to achieve any type of training effect heart rate. The shoes fix this, and providing resistance, flow impedance, and increased muscular recruitment.


2) Flotation Belt. Some pools actually have these available, typically somewhere near to the pull buoys and kickboards. I personally use the Speedo swim belt (pictured below), which is comfortable and doesn’t leave the little rubbing marks and blisters on my stomach like some of the belts at the pool. A belt is a must, since you must ensure that a part of your torso is above the water or you will spend too much energy attempting to stay afloat.

3. Tunes. In my opinion, audio is a must, since there’s not much to look at while aqua jogging (although I have been tempted to bring all my aqua jogging gear to a local lake on a sunny day…). Here is what I do:

-take a small sandwich ziplock bag

-drop an mp3 player inside the bag

-thread the headphones out the top of the bag

-seal the bag

-then affix the bag to the side of my head with my goggles strap

This homemade solution works pretty well. Another option is an actual underwater mp3 player. The newest one on the market, the Nu Technology 2 GB Waterproof MP3 Player is pretty cool because you can also use it while freestyle swimming, and it doesn’t actually mess with the audio quality like some of the other brands.



I would consider Nu Technology the cadillac of underwater mp3 players. But check out this link for a wide range of other waterproof/underwater mp3 players.

OK, now you’ve got all your gear and you’re ready to aqua jog! Let’s make sure your form is sound - the last thing you want to do is explain to your friends that you pulled a muscle running in the water! The AQX Aquatic Training shoes include a DVD that teaches proper form for regular deep water running, deep water cross-country skiing, and shallow water plyometrics/running drills.

Here’s the basics of proper deep-water running form:

-Lean forward.

-Bring the knees up towards the chest and kick back through full range of motion, exactly as you would when running, but slightly more exaggerated. Imagine you’re running up a steep hill.

-Pump the arms vigorously, but leave the fists closed.

-Avoid a straight up-and-down posture with a piston like up-and-down movement of the legs. This is more like bicycling, and won’t stimulate the running muscles as much as leaning forward and kicking through the range of motion.

-And yes, for those of you wondering, you can jog in a stationary space, but it is more interesting and beneficial to actually move forward, such as down and back in a lap lane.

———————————

Finally, let’s look at a sample workout for aqua jogging. This workout offers multiple benefits - it works on running form, intensity, and muscular strength:


5 minute warm-up (i.e. 3 laps running)

1 HARD exaggerated running effort at max capacity for 1 length of the pool, then easy jog back

1 HARD “heel-to-butt” kick effort for 1 length of the pool, then easy jog back

1 HARD “high-knees-running” effort (knees come all the way up to chest), then jog back

1 HARD “cross-country ski” effort (straight legs, straight arms), then jog back

Repeat these HARD efforts as a circuit, going 2, 3, or 4 times through. Workout time will range from 15-30 minutes, depending on how many circuits you perform. Cool-down jog for 5 minutes.

———————————

And that’s it. The beauty of aqua jogging is that it can be intense, but very forgiving on the body because of it’s non-impact nature. If your form is good, you can perform hard aqua jogging workouts on consecutive days and maintain fitness, VO2 max, and lactate threshold without risk of overtraining or injury.

So get out there and hit the pool for a great winter cross-training workout!