Pride (and the art of patience)

This morning I “suffered” through a 1000 yard swim workout. “Suffered.” I used to swim a 1000 yard warmup! Of course, that was a different time in my life. I had no kids…and triathlon was my focus (outside of my wife and God, of course).

I ran into a older guy I hadn’t seen in years in the locker room. He’s uber-fit and super fast for any age – much less his own. He doesn’t race much anymore – maybe once a year. He’s wise now. He looked at me quizically and said “I haven’t seen you in a LONG time. You have a family now, right?” He’d seen it before. I told him that I have 3 kids now. He asked how everyone is doing, so I informed him of the last couple of years. He said “Wow, sounds like you’ve been through the ringer.” I agreed. I said “But everyone’s healthy now. So I’m here trying to get myself back together too.” I thought about that afterwards: “getting myself back together.” Alot of people would tell me to shut up – after all I still race near the front of my age group when I race (just 4 times in the last 2 years).  It feels different though. I’m racing on whats left of my ability now and not on training.

I’m training for the Country Music Marathon in April. It’s only December and I’ve already dealt with achilles tendonitis, a sore hip flexor, and on- going knee pain. Some have suggested that the stress of the last couple of years have done a number on me both mentally…and physically. I think they’re right. I feel much older than 35. I wonder if I can ever be who I was before (melodrama alert). Mentally I know the answer is “no.” I’ll never erase some of the images in my head. Physically? I’m really beginning to wonder.

I’m a prideful guy (unfortunately). It’s difficult for me to train “right” and accept my new place in the pecking order athletically. This year I have no choice though. Everything is slow. I’ve slowed my running pace down to a “back of the pack” pace until I’ve built a base. We’ll see if the speed is there when the time is right. I get tired swimming 1000 yards. I’ll ramp up the distance very slowly towards summer. Cycling….doesn’t exist. Eventually I’ll get back on the bike. I have my eye on a new indoor trainer that will give me better feedback (speed, power, distance, etc).

I’m swallowing my pride for awhile and becoming “that slow guy.” I keep reminding myself of what Scott Tinley said about ultra-runners (what I eventually want to become): “Ultra runners have 2 speeds: slow and asleep.” For now, I can get with that.

August 29th, 2008: one year later

Tomorrow marks the 1 year anniversary of a day that changed my life forever. Karen had already been on home bed rest for a few weeks at the time. She was still only 20 weeks pregnant and we were scared to death.
We went in for a routine checkup on Friday morning, the 29th of August 2008. Making a long story short, it becamse evident very soon that it wasn’t going to be a routine checkup at all. The Dr. checked Karen out and left the room. Through the closed door we heard her say to a nurse down the hall “we’re going to need a wheel chair in there.” Mine and Karen’s eyes met. A tear rolled from hers. 8 months before we had lost a child to miscarriage. We were devastated.
I’m skipping the real miracle of the story by skipping ahead to this day in August. In between God answered the prayers of a broken hearted mother and a 4 year old little girl.
Karen was immediately admitted to Williamson Medical Center in preterm labor, transferred a few hours later to Centennial Women’s Center, and a few days later to Baptist Hospital. That was the beginning of the longest year of our lives. She stayed there for 10 weeks protecting Max and Kate. The doctors destroyed her body with medications to halt the labor. We knew what we were doing – and begged the doctors to do whatever they had to to protect our babies.
Izzy and I lived as a single father and daughter for those 10 weeks. It wasn’t easy for either of us. Karen eventually grew very ill with a mysterious infection and Max and Kate were taken by C-section 10 weeks early. They spent the next two months in hospitals.
Long story shorted again: they’re fine now. There were long months when we weren’t sure though. No one will ever understand the agony we endured as we watched over them during their illnesses – machines breathing for their tiny premature bodies. We were helpless, but God was there.
They’re perfect little babies now. Izzy started kindergarten and is loving it. The damage that was done to her has faded. Karen is struggling to recover still. Seems like she should have bounced back by now, right? It’s not that simple. As I said, we made decisions that we knew would harm her long term. I say “we”, but I mean “she” made decisions. She was brave and strong beyond measure and put the lives of her unborn children before her own.
Karen badly wanted to do the McMinnville City Triathlon tomorrow to honor the anniversary of when our long year began. It wasn’t meant to be though. She became ill again and that halted her training. Just when she recovered Max and Kate got sick again. So instead of her honoring the day, I’ll take her place tomorrow morning.
Lately I’ve been racing with others in mind. I did the Old Hickory Lake last year thinking of Karen, Max, Kate and Izzy. I did that race this year thinking of my mom’s struggle with cancer. While they will all be on my mind again tomorrow, this one is for me. I’ve had a trying year. My body has tried to shut down on me, but I won’t let it, not yet. Tomorrow I’m going to make it hurt. I’m going to enjoy the pain, like the pain through my whole body, it’s going to feel like home.

Father’s Day weekend

I realized on Monday morning what a great father’s day weekend I had. I spent Friday night at Daniel Tardy’s house, because we had to get up at 5:00am on Sat. morning to drive to Bell Buckle, TN for the RC Cola and Moonpie 10 mile run. We met Bill Hampton down there and enjoyed the run – keeping the pace nice and easy instead of racing it like I’ve done in the past.

Saturday when I got home Karen gave me my Father’s Day present; an old fashioned wooden homemade ice cream maker. I’ve been wanting one for years, but have always been too cheap to buy it. That night we had her mom and dad, brother, and two nephews over for a cookout. The first batch of homemade ice cream turned out great! Afterwards we enjoyed watching Izzy, Max, Kate, Thomas, and Alan all splash in the little pool in the backyard.

Sunday after church we went up to Hendersonville to have Father’s Day with my parents. Same deal…cookout…icecream…kids playing. Another great day to wrap up the holiday weekend.  Here’s a pic of “Papaw” with Izzy and Kate:

It’s race week this week. I have the Old Hickory Triathlon coming up on Saturday. As some of you know, that’s my top priority race of every season. It’s normally early in September, but this year they moved up to late June. That prospect makes me a little nervous as it usually takes me until mid August to get in top shape. Last year, I finally won my age group out of 40 something guys despite a challenging year (to say the least). The crowd is fast this year, so I’m hoping for a top 3 finish this go around.

I have lots of motivators these days: the strength of my wife who endured so much more pain and suffering than anyone will ever realize – she took 3 solid months of Magnesium straight to the vein. Research that – you’ll find out that most women can’t bear it for longer than 24 hours. I have Max and Kate who have both been through so much in 8 months of life. We almost lost them multiple times, but they have shown the strenght of God and are now strong and healthy. I have my mom – who just had breast cancer surgery last month and beat it! And as always I have my angel, Izzy. She found some of my old race medals last night and asked if she could wear them. Later we found her like this:

Karen has always said that I’m Izzy’s hero. I know it’s true, but the truth is she doesn’t really know when I win and when I lose. She’s just proud that I’m out there. She does know that my medals mean something. Glad she likes them. I want to win more for her.

My results will be a bit of mystery this Saturday. I haven’t raced since last September. so I don’t know where my lungs are. My legs are leaning out though, because they are starting to look gross:

Izzy wins!

Izzy won her first race yesterday at her 2nd swim meet of the season. She won the 1st heat of the 6 and under girls 25 yard freestyle. Here she is looking cute with her heat winners ribbon:

I’m still keeping up my training. I got in an early morning bike ride yesterday. This morning I ran 4.5 miles and included a mile of lactate threshold work. I have another indoor bike session on tap for lunchtime today. Tomorrow is a rest day…a short swim on Friday…and the RC and Moonpie Festival 10 mile run on Saturday morning.

Some new pics

Izzy and daddy at Tardy’s cookout

Daddy and little Kate

Mommy and big Max

Decent workout this morning. I swam a mile and then immediately headed for an easy 3 mile run. On the heels of yesterday’s lactate threshold workout today’s swim and easy run felt great.

Map My Ride is offering a cool program during this year’s Tour De France that I’m going to participate in. I’ll ride every day along with the Tour riders, while Map My Ride’s GPS tracks me through my iphone. Somehow they’ll compare my results to the tour riders and show me where I’m placed each day among the peloton. Sounds interesting. For more click HERE

 

Weekend training and the finish of the Dauphine Libere

I squeezed in a 1:40 ride yesterday morning with Tardy and the Verner brothers before the final day of the June Counselor Training. We climbed the front side of Lynewood Way (the mountain) on the way out and the backside on the way back. My heart rate hit 179 on the front side and 185 on the back as Stewart Verner drug me up the climb – and eventually dropped me. Been awhile since that’s happened on a big climb. The guy can climb.

I did a 40 minute run this morning that included a 20 minute lactate threshold field test inbetween  a 10 minute warmup up (156hr) and a 10 minute cooldown (158hr). I ran the 20 minute segment at a 6:55 pace that yielded an average HR of 179. For now, I’ll use that number as my lactate/anaerobic threshold. That means I can train up to that number and remain aerobic. I’ve tested my LT as high as 183, so I have some room for improvement this summer.

The Dauphine Libere ended today. Spaniard Alejandro Valverde defended his title. Cadel Evans was second and tour de france favorite Alberto Contador was 3rd. I’m still counting on a Lance to win the tour though. Just a few more weeks of waiting.

Back in the swing of things…

I had a nice training weekend. Daniel Tardy, Branden Verner, and I rode 25 miles at a decent clip covering a few big climbs on Saturday morning.  I’m trying to push the pace a little to prep for race season. We did a 2.5 mile BRICK run immediately following the ride. It was Branden’s first experience running right off of the bike. He did great, but asked “is it normal for your feet to tingle?”. Yes, it is.

Sunday morning I ran 9 miles at a very easy pace keeping my heart rate under 160. It’s amazing how easy running can seem when you keep your heart rate in check. My average HR for the run was 155. I’m thinking I’ll run the RC Cola and Moonpie 10 miler aerobic as well. My PR there is 1:14, but considering the year I’ve had I don’t think this is the time to go for a new “personal record”. I’ll probably just run with Tardy and Hampton nice and easy and consider it a training run. I got another 2 mile run in late yesterday afternoon making the daily total 11 miles. Been awhile since I’ve logged that many miles in a day.

Still thinking about the San Antonio Marathon in mid November.

Izzy’s first swim meet is tomorrow! I can’t wait! She’s so excited. She’ll swim 25 freestyle, 25 backstroke, and the freestyle relay.

A Good Training day and a pic

Today was a decent training day…not too hard…not too easy. It helped that it was 75 degrees outside. I swam 2000 this morning as:
2 x 250
5 x 100
2 x 250
After my swim I spent some much needed time stretching. I stretched for around 30 minutes. Felt great.
During lunch I ran up “The Mountain” with Bruce. The mountain is a 9% grade for 1 mile – pretty tough. The entire run took 35 minutes with an average HR of 170. My hr pegged out at 188. I probably could have pushed it to 190 or more, but chose not to try. Not a bad effort for our first trip up the mountain of the season. We’ll do it every other week as a way to build strength and earn some “free speed”. Hill training is a great way to build the muscles that allow you to run fast without actually having to run fast during training (although we do alot of that too).
Here’s a pic of me and my lifelong friend Moebes (we’ve known each other since we were 10 – 25 years!) last week after Dave Ramsey’s certified counselor training. I have a pic from ’92 of us that looks identical to this one except we’re wearing our wrestling team warmups instead.

Ouch

This has been a great, but looong week. We do Dave Ramsey Certified Counselor Training (I promote and fill it up) every 6 weeks. We have 55 people in town this week including my buddy Moebes. We go about 12 hours a day from Tuesday-Saturday; lots of stuff to teach people who are going to have the chance to change lives. I’ve tried to squeeze training in where I could this week. I knocked out 4000 yards in the pool between Monday and Tuesday. I’ve also gotten a couple of runs in. I did my first “mile repeats” of the season in today. I kept it conservative and did just 2 of them.
I did a warm up mile at 7:50. The first true “mile repeat” of the season clocked in at 6:15 into a pretty vicious headwind (in one direction at least). Not bad, but not where it will be by late spring. That wasn’t wide up, but rather the pace I think I could sustain for 5k or so. The second mile ended up being 6:35. My pacing isn’t great yet obviously. I should have done that first one in 6:20 or so and then the same for the second one. One thing is for sure….OUCH!!!!

Some new pics

Seems I’m spending alot of time apologizing for the lag between posts lately, but . . . sorry, I’ve been busy.

Chugging away at my training. I’m still swim focused right now and will likely shift over to a cycling focus in the next week or two before shifting to some run focus as summer approaches. I’m going to try to periodize my trianing by sport this year. This winter I’m training like a swimmer and cross training with some time on the bike and some run time. I’ll shift and start training like a cyclist with some cross training in the pool and on the run…and so forth until I shift to a more balanced training plan in the heat of the summer.
Here are some cute new pics of the kids:

Mama said knock you out!

the little Cherub looking as angelic as ever

Izzy enjoying the first and probably last snow fall of the year

Catching up

Sorry, no new posts lately. Busy Busy.

Here’s what the last few days have looked like on the training front:
Sat: 2 hour ride at 149 average HR
Sun: rest
Mon: Run 30 minutes (30/30/60 x4) workout with fast portions at 6:15 pace / ez portions at 8:30 pace.
Tues: Swim 2000 (1500 straight time trial in 22:03)

I love that 30/30/60 workout. This time I warmed up for 5 minutes then went into 4 repeats of that sequence. Do it like this:
30 sec FAST
30 sec Easy
60 sec FAST
2:00 Easy
repeat the sequence as many time as appropriate for the time of year. Right now that was 4 times for me.
I was pretty pleased with that 22:03 considering its only February. I wasn’t sure if I could even make it 1500 without stopping so I went at a very moderate pace. I probably could have taken :30-1:00 off of that time. My goal by June is to swim 1500 in 20:00 or less.

Thank you STUFFITTS! New racing sponsor

I finalized a new sponsorship for the season yesterday with a cool product called “Stuffitts“. I’ve been using them for about 6 months now and am a big believer in the product. Here’s a blurb from the stuffitts site:
Moisture is your shoes’ worst enemy – making them wet and smelly. Simply place these soft, foot-shaped forms in your shoes after work or work-outs to eliminate wetness. The pure cedar filling starts absorbing moisture in minutes and renews your shoes. Use them every day to keep your shoes in work-ready, race-ready, every day life-ready condition!

Here I am on their “sponsored athletes page (you might have to click on “sponsored athletes). That’s some pretty fast company there so I’m very honored to be a part of that team.

Stuffitts joins my long term sponsors!
Cambell Station Chiropractic
and
Franklin/Nashville Bicycle Co.

I’m enjoying a nice reduced training week. I’m chomping at the bit to start training hard again next week though. That’s the way an easy week is supposed to make you feel.

A good run,some tunes, and a quote

I had a nice comfortable 45 minute run on the treadmill out in the garage this morning. Average HR was 157 (low zone 2). I averaged a 7:45 which is still slow, but it felt very comfortable (ala zone 2 the whole way). The goal is to get back a 6:15 pace for 5k and a 6:45 for 10k by summer. It’ll happen; I can feel it already. I’m training with a chip on my shoulder these days, so I’m trying to restrain that energy until I’m fit enough to unleash my anger on my own training schedule and eventually in races.
I had a great shuffle going this morning on my old school nano. Among the highlights were: Blaze of Glory by Bon Jovi, Satin in a Coffin by Modest Mouse, New Year’s Day by u2, and If You Fear Dying (Then You’re Already Dead) by One Day as a Lion.
While reading tonight I came across a passage I like, and I can identify with these days, in “Every Second Counts” by Lance Armstrong. Enjoy:
“Suffering, I was beginning to think, was essential to a good life, and as inextricable from such a life as bliss. It’s a great enhancer. It might last a minute, or a month, but eventually it subsides, and when it does, something else takes its place, and maybe that thing is a greater space. For happiness. Each time I encountered suffering, I believed that I grew, and further defined my capacities – not just my physical ones, but my interior ones as well, for contentment, friendship, or any other human experience. The real reward for pain is this: self knowledge”

Well, that’s one way to get out of a workout: Frozen caveman

This morning I went to the ISC to get in 1500-2000 yards. I did a 400 yard time trial in 5:25. Just as I finished up 900 yards the facility sirens went off. Staff members scrambled telling everyone to get out…including those of us in the pool. I grabbed my towel and headed for the doors. I stepped out into the grey morning to the stark realization that I was dripping wet, naked except for my tri shorts and a towel, and barefooted – as were the rest of the swimmers. It was 24 degrees. They kept us out there for about 15 minutes. A kind triatlete in Ironman gear eventually handed me a jacket. Others followed his lead and started pulling clothing and shoes from their bags to give to other shivering swimmers. Well, that’s one way to get out of a workout.
Yesterday I went and ran with Bruce C. We did a total of 30 minutes as follows:
5 min warmup
30 sec fast/30 sec ez/ 60 sec fast / 120 sec. ez – repeat x 4
8 min cool down
Average HR was 171. The fast portions were at 6:30 pace / ez portions at 8:00 pace

Here are some new pics: (sorry, some are blurry for some reason)

Izzy on awards day at gymnastics

Kate’s first pair of blue jeans

Max “out of pocket” feels better

little sister is happy to have brother home

Some pics from last Saturday’s ride

Sorry for the delay in posting last weekends ride pics. These are from a 2:30 long ride through Theta and Leipers Fork.

The base of the Les Robinson climb into Theta

a little less than half way up the same climb

following Brett down one of the slower descents out of Theta

As for today; I ran 45 minutes this morning at 159 average HR. I’m getting stir crazy doing all of this easy base training. I’m ready to RUN and stop jogging!

Bonus picture! Spidergirl at the kitchen table apparently working on her pre-K workbook. She sat this way for about an hour.

one from the Archives

Hey Gang,
Sorry no new posts lately. Max was in the hospital again last weekend, so things have been crazy. Izzy went to Columbia to stay and Kate went to Hendersonville. Karen and spent days (and nights) at Vanderbilt with Max. He’s okay now and we’ll soon have both of our girls home as well. I did manage to train some, but that’s inconsiquential.
Here’s an old post from my other blog that I came across. I like it, so I’ll share it again (is it weird to quote yourself?):

“You gotta have confidence. The question is, what are you putting your confidence in: your own ability? And what do you believe about your ability? Do you believe you’ve done something to deserve it? Or is it a gift? I believe I have a gift from God. But then I also have to train really, really hard. So I see it as being a good steward of the gift God’s given me…it’s my obligation to God to develop this talent the best I can. So, I try and make that my focus rather than wanting to beat people. Not that it’s not fun to win, because it is…I think part of it too is just being content with whatever the Lord has for my life.”
-Ryan Hall as told to Runners World magazine

Good stuff, Ryan. I agree 100%. Although I’m not personally anywhere close to Ryan’s ability I feel the same way when I don’t want to get out of bed at 5:00 am on Saturday and Sunday mornings to ride or run. That little voice in my head telling me to get up is my gift. All of us have our own gift. Make sure you’re true to yours.

I’m a little under the weather from the stress we’ve been through lately – and I probably have whatever put Max in Vanderbilt. I’m motivated by reading my old training blog though. I’m capable of kicking some butt when I train. If you’re interested in those old blogs you can find them on Topstepfitness.com under “TS Blog” and “TS Blog Archive”.

I run for 30 minutes this morning at a 145 average HR then swam 1500 as 500 swim / 5 x 100 swim / 10 x 50 swim. I cut back my distances this week because I realize that external stress and a building training schedule don’t mix. I’m hoping to ditch the stress and the illness soon so I can “train like a madman” soon.

The story of the tortoise and the ….fish?

Thursday morning I cranked out another 2500 yards. I’m logging more yardage in the pool these days than I have since the summer of 2006. I used to overtrain my swim. Once I realized that I went the opposite direction and started only logging 1000-3000 yards in an entire month! I put 13,000+ yards in the pool in January and will exceed that this month. Swimming is the single sport of the three that I’m the most “naturally talented” in. I still don’t feel like I need to log endless yards in order to be among the top 5% swimmers at most races, but I do feel like it’s a good way to rebuild a base early in the season.
Now, for the story of the tortoise (weird word). I stopped training by heart rate a few years ago and decided to keep it old school by training by “feel” instead. Awhile back I had my VO2 max tested and my training zones set for me by my late friend Jon and his business partner Barry. This season I decided I would get back to letting science dictate my training. The early base building season is best suited for easy zone 1 and 2 training. For me, that means keeping my heart rate under 155 beats per minute on the run (and 142 on the bike). When I first started wearing the monitor again I soon realized that most of my running is done in the mid to high 160s…often in the 170s. Those heart rates don’t feel that difficult, but the simple truth is that for the early season it’s just too fast. You have to build an aerobic base to build your speed upon later. Today I had a 60 minute run to get in. I decided I would keep my heart rate in zone 2. Unfortunately that meant running a 9:25 pace the entire way. Trust me, it wasn’t easy. I would have rather run a 7:00 pace the entire. It’s just tough to run that slow when you’re not used to it. My race pace is still 6:15 or so, but for now on my “long” runs I’ll be a slave to my monitor and keep it slow…real slow…like a turtle…or a tortoise.

Hello Zone 4 plus some summer music in the dead of winter.

I was scheduled to only lift weights today, but I woke up a bit too early this morning. Since I was up I decided to go ahead and knock out tomorrow’s scheduled 30 minute run, so that I can focus on a good quality swim tomorrow.

I decided to go and run on Bill’s treadmill. I’m paying more attention to my heart rate zones this season as I’m hoping to have a good year. Here’s what I did (all at 1% incline):

10 minutes at 8:30 pace
5 minutes at 7:00 pace
5 minutes at 8:30 pace
5 minutes at 7:00 pace
5 minutes at 9:00 pace

During that second 5 minutes at 7:00 I hit 186 heart rate. That’s zone 4 (of 5) for me while running. I reached zone 4 while doing a bike time trial a couple of weeks ago, but this marks my first time this season in zone 4 while running. Honestly, it’s a little too soon for zone 4 and 5 training, so I need to back it down a bit. I was a little disappointed that I hit 186 while running what used to be an easy 7:00 pace. I should be running 6:00 pace in high zone 4 by late spring.

Tomorrow I’m scheduled for 2500 in the pool. Friday I’ll run 1:00-1:15. My plan is to stay zone 2 throughout (146-155bpm).

Off of the training subject, I’ve been listening the song “Isabelle” repeatedly lately. Great song by a great Charleston, SC band – The Blue Dogs. Check ‘um out.

Silversun Pickups new album plus a nice swim

I love the Silversun Pickups. They remind of everything that used to be pure and innocent about the Smashing Pumpkins in the beginning. Their latest critically acclaimed album Carnavas is everywhere and deservedly so. It rocks.

My buddy BT forwarded this article to me today though. I gotta be honest, at first I thought “yes! a new album!”, but then I thought more about what the article had to say. It sounds like the gang are planning to go big and try some new things – things that sound like the downfall of the Smashing Pumpkins. For a follow up album I’d rather they opt for the safe route and record some more songs that sound like Carnavas. Let’s hope the new one doesn’t “jump the shark”.

For now, here’s one of the early gems to enjoy:
CLICK ME
Want more?
CLICK HERE for their hit single.

I cranked out 2500 yards in the pool this morning with no ill effects. I’m rounding back into swim shape nicely.

Weekend training and another funeral

Sunrise in Spring Hill prior to a cold Saturday ride

It was a nice weekend for being on the bike – 60 degrees temps in February. Brett and I took advantage of the temps on Saturday by riding mid-day. We went just shy of 2 hours at a 15mph average. My average HR was 142. It’s funny how the body can forgot what going 2 plus hours feels like. I’ve done plenty of 4-8 hour rides, but this time of year your body feels like it’s been 4-8 when it’s only been 2. I’ll get there eventually.

Sunday we went at sunrise so we didn’t get to enjoy the 65 degree weather. Instead it was 34. We only went for an hour though. Later in the day I was able to sneak out for a 30 minute run in the nice weather. I pushed a little on this run and averaged 169 on the heart rate monitor. That’s still below lactate threshold.

It’s been a trying few months. As most of you know Karen, Max, and Kate spent months in the hospital. I also buried a friend a few weeks ago – much too young. Yesterday we attended the funeral of a 6 year old girl. Somehow I’ve managed not to shed a single tear through everything we’ve been through. I’ve bit my lip and managed. When Karen and I walked into the funeral on Sunday afternoon I looked at all of the pictures of the little girl and lost it. I ran outside and around the building so that no one would see me “coming apart.”  For some reason, that was the moment when I finally broke down. It didn’t last long. This little girl was very sick and is much better off in heaven where she has a new body and can be with God.

I gave my kids a big hug when we got home. Here are some new pics!

Izzy in a new outfit

Max watching the superbowl

Kate’s version of “enjoying the superbowl”

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Not all workouts are gems

This morning was one of those workouts when I wished I had just rolled over and stayed in bed. I was running a little behind schedule so I decided to shorten my run from 7.5 miles down to 4.8. That particular route normally takes me about 36 minutes to cover. This morning? 44 minutes! I haven’t been feeling great and didn’t eat much yesterday.

Average HR was 167 even at that slow pace. Somethings not right.

“you’re not getting sick. you’re not getting sick. you’re not getting sick.”

It wasn’t a great morning. To remedy that I blasted Uncle Tupelo’s “No Depression” (thanks CT) on my way in to work. 

Feelin’ California plus a run/swim combo

I started the day with a 30 minute treadmill run at a very moderate pace. I’m trying to get back to training by heart rate, so I stayed well below my lactate threshold throughout since I’m still 5 months away from my race season.

I ran 30 minutes at an average HR of 157. Somewhere in there I peaked at 182 (still below LT).

I followed my run with a little lifting: 1 set of flat bench press with 50lb dumbbells x 15 reps, seated cable rows with rope handle x 15 w/ 130lbs, 10 pull ups, 10 commando pullups, 10 burpees.

I ate a Hammer Gel (rasberry) and hit the pool. I only had time for 1500 this morning.

8 x 50 on 1:00

2 x 100 pull on :20 rest

8 x 50 on 1:00

2 x 250

On my way to work I heard Zephry Song by the Red Hot Chili Peppers. RHCP always makes me think of L.A. and summertime. It was immediately followed by a Doors song that I’ve forgotten the title to. It was one of those were Jim recites poetry instead of singing “I wanna tell you about Texas radio and the big beat…”. The song reminded me of the giant wall size poster that adorned the front wall in my last college apartment. My roommates and I would “ask Jim” when we were confused about something or deciding upon something by taping hand written questions on the poster. It was eventually nearly covered with notes. They were always funny to read the next day and most of them didn’t quite make sense. I can’t imagine why.

Here’s that poster:

The stubborness/stupidity of training, a bad haircut, and a swim

Last night I decided to shave my head. It’s been a year or so since I’ve buzzed it all the way down to a 2 guard all over. That’s usually my summer look and has normally signified a “flipping of the switch” when I’m ready to start training hard again. I’m pretty focused on this triathlon season for the first time in years. I’ll share reasons another time.

After I cut my hair last night Karen walked in and said “have you gone more grey?” Not exactly what I wanted to hear considering I thought cutting my hair shorter would show less grey. Truth is, it was a tough 2008 and I have gone more grey. It’s also thinned more on top. I leaned down and saw the truth; there is a visible “George Jefferson” hairline just below the surface.  Crap! Izzy then walked in and saw me. Her eyes said it all. She was horrified. I asked her if she liked it. Her response with a chuckle was simply “No.” Later she backed off a little and said it was “a little wild and crazy, but she wants it to be longer like a prince’s again.”  The good news is that it’ll grow.

It also dawned on me this morning how stubborn I can be when it comes to training. I was up last night with Max from 3-4am because he was wide awake. For an hour I just sat in the dark with my son on my knee until he finally started yawning. While I sat there I thought the smart thing to do would be to skip my morning swim and run combo. At 5:30am I was giving Max and Kate a bottle thinking the same thing. Karen gets up with the babies 95% of the time, so when it’s my time I should just committ to that and not worry about what my training plan says.

Here’s the stubborn/stupid part: at 7:00am I was in the pool cranking out 2000 yards a little upset that I wasn’t going to get my run in before work. The truth is though, I’m not a triathlete; I’m a competitive triathlete. I do it to win so I push forward when I should pull back sometimes. At any rate, here are todays swim details:

Warm up
•	8 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd
Build up (repeat 8 times)
•	1 x 25yd Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd
•	1 x 25yd Streamline Kicking, rest 0:10 / 25yd
Core
•	6 x 200yd Freestyle Pull with a pull buoy, rest 0:30 / 200yd
Warm down (repeat 2 times)
•	1 x 50yd Freestyle Push & Glide, rest 0:15 / 50yd
•	1 x 50yd Freestyle Easy, rest 0:15 / 50yd

Weekend Training and time trial

This weekend was a pretty typical January training weekend – cold, grey, and fairly easy (other than the hard part of dragging myself out into the cold).

Saturday – I ran 45 minutes nice and easy early in the a.m. This was a step back week. Next week I ramp back up to a 1:00 long run and continue building.

Sunday – Brett and I planned a 4.3 mile bike time trial on Thompson Station road. It’s a winding and rolling road, but is very lightly traveled, so it’s perfect to a TT. The weather was cold and the wind was blowing a bit. Brett started 2 minutes in front of me so that we couldn’t use each other as pacers or as motivation. I realized early in the TT that my fitness isn’t quite there yet. I was breathing hard. I glanced at my HR monitor and saw 180 which is about equivalent to 190 while running (running HR tends to be about 10 beats per minute faster than cycling HR).

My final results were:

4.3 miles

13:24 minutes

19.25 mph average

179 average heart rate (approx lactate thresold).

I did the same time trail a year ago January and it looked like this:

11:57 minutes

21.79 mph average

174 average Heart rate

Last January I think I was still reaping the benefits of the hard mountain training and riding I did the in fall of 2007. Total ride time for Sunday was 1:30 including warm up, TT, and cool down.

I’ll get back there eventually.

Swim and saying farewell to an Ironman

I attended the visitation for a good friend last night. Today I’ll attend the funeral. Several of us will follow on the funeral processional on our bikes. He would have loved that. He was a father, husband, and friend. He’s gone way too soon. See you on the other side, Jon.  Here’s your M-dot; you earned it Ironman.

I train in 4 week increments, going hard/building for 3 weeks and then taking a 1 week break during which I scale my workouts back to about half the normal duration. This week is my scale back week. Good timing as I have alot going on this week.

I did get a short swim in this morning. Here you go:

Warm up
•	2 x 100yd Any Stroke (even pace), rest 0:15 / 100yd
Build up
•	8 x 50yd Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50yd
Core
•	4 x 50yd Freestyle Swim, target time 00:36 / 50yd, rest 0:15 / 50yd
•	4 x 100yd Freestyle Swim, target time 01:10 / 100yd, rest 0:20 / 100yd
•	2 x 200yd Freestyle Swim, target time 02:20 / 200yd, rest 0:30 / 200yd

Run / Swim

I did my normal run focus / swim  this morning. I couldn’t help thinking about my friend Jon throughout. More on that as it becomes appropriate. Here’s what I did:

RUN

15 minutes at 8:34 pace

3 minutes at 6:40 pace

3 minutes at 8:34 pace

2 minutes at 6:40

2 minutes at 8:34

1 minute at 6:40

4 minutes at 8:34

30 minutes total

SWIM:

(250 swim / 100 kick / 100 pull / 50 back-breast) x 2

5 x 100

1500 total

Saturday and Sunday workouts

I was supposed to get up early and run 11 miles with Bo, but the cold and the sleep deprevation of being up all night with the twins caused that not to happen on Saturday. I eventually set out for a run at about 3:00, but needed to be home by 4:00 so Karen could go get Izzy from a birthday party. It was lightly drizzling rain and the wind was gusting. Here’s what I settled for:

7 miles – 55 minutes

This morning I met Brett at 6:30am for a short ride. It wasn’t nearly as cold this morning as it was yesterday. Brett’s fancy bike computer said it was 34 degrees. I took a decent picture of a nice red/orange sunrise before we set out. I’ll post that here when the batteries charge. Here’s what we did:

1 hour 20 minutes at just under 15mph average.

Pretty lame effort, but we’re being cogniscent that this is January and not April or May. We’re still just riding a “chatting” pace. We’re planning a time trial for next weekend to establish a base line for our cycling fitness for the season. That should be interesting.

Today’s workout

This blogging thing is tricky. I often find myself really “reaching” for things to blog about. I’ve decided that I’ll just talk about what I know on most days. That said, I’ve decided to blog my daily workouts here as I lead up to the 2009 triathlon season. I’ve been training pretty consistantly for about a month now.

Tuesdays and Thursdays at this point are swim/run combo days. I usually make Tuesday a run focus with an easy swim and Thursday is a swim focus with an easy run. Whichever workout is the “focus” that day comes first. I’m still in the “Prep” (preparing to train to train hard later) phase of my plan, so there is very little really fast training happening.

Here’s todays workout – started at 6:15am at the Brentwood Indoor Sports Complex (best swim facility I’ve ever trained in):

Warm up
•	8 x 50yd Any Stroke (even pace), rest 0:15 / 50yd
Build up (repeat 6 times)
•	1 x 50yd Freestyle Kick with fins (25yd Easy, 25yd Effort), rest 0:15 / 50yd
•	1 x 50yd Freestyle Breathe and Kick with fins, rest 0:15 / 50yd
Core
•	8 x 50yd Freestyle Swim, leave on 00:50 / 50yd
•	2 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd
•	8 x 50yd Freestyle Swim, leave on 00:46 / 50yd
•	1 x 200yd Freestyle Swim, rest 0:30 / 200yd
Warm down
•	1 x 100yd Freestyle Push & Glide, rest 0:20 / 100yd
•	1 x 100yd Freestyle Easy, rest 0:20 / 100yd ______________________________________________________ I changed clothes, ate a Hammer Gel (Vanilla), filled my water bottle back up and hit the treadmill for an easy workout: 10 minutes at 8:30 pace 15 minutes at 8:00 pace * Music: forgot my ipod today, but the last things I heard before starting the workout was Interpol’s “Our Love to Admire” album.

2008 Ironman Hawaii

One of the greatest sporting events in the world! Congrats to this year’s winners Craig Alexander and Chrissie Wellington.

Goals 2009

Good things happened in my life in 2008; I landed a new position with great opportunity at work, Izzy continued to show us exactly how special she is, I finally won my age group at the Old Hickory Lake Triathlon (out of 40 some guys) and best of all Max and Kate were born on October 22. Truth be told though, 2008 wasn’t a good year at our house. It was tough on almost every imaginable level.  I don’t want to list the challenges here, because those who know us already know what kind of year we’ve had.

It’s crazy to say that I’m going to make 2009 better. In some ways you just can’t control what life has in store for you. I can’t believe that 2009 isn’t going to be a mountain top for us though.

Here are the things I’m going to make happen in 2009:

1. I’m going to make more money.  I’m fortunate to work for a company that is still thriving. I won’t stretch myself too thin with multiple jobs at the expense of family time trying to do this though.

2. I won’t let money (the lack of or the abundance of) control me. I hate the fact that money and insurance kept popping into my head while I was dealing with the premature birth of my children. It’s just money…and all of it’s God’s anyway. If I lose it, I’ll get more. If I make it, I’ll save it, give it, and (the hardest part for me) spend it on things I want.

3. I’ll come home every evening with a smile on my face. I have too many things to be thankful for waiting for me there. I came home to an empty house too many days in 2008.

4. I’ll take care of people and tell them I love them. Having spent many months cooped up in hospital rooms over the last part of 2008, Karen and I realized how much it helps to have people who care…sending meals, cards, well-wishes, etc. I have always been the kind of person who said “ah, they won’t notice if WE don’t visit or call”. Wrong. You do notice who does and who doesn’t reach out to you in your moments of need.

5. I’ll continue to put Izzy, Max, and Kate first. I committed nearly 5 years ago to not allowing my own hobbies to interfere with the time I spend with Izzy. Now that goes for all three of my children. That means lots of 5:30am bike rides and 10:00pm run workouts.

6. I’ll give my best effort. In my heart I still feel the same things that allowed me to be an elite athlete at one time. Over time though, I’ve allowed myself to give less than my best both in competition and especially in training. One of my biggest frustations is leaving a race having finished 10th when I know in my heart I could have finished top 3 if I gave my all to training. I used to hate losing. When that hate is gone there is nothing left for an athlete. I stopped hating it. I want that feeling back (I don’t want to lose though). God blessed me with some abilities. I’m not serving His will by giving him only half back.

7. I’ll enjoy triathlon again. Somewhere around 2006, just after racing in Hawai’i at Worlds in 2005, I started to not enjoy the sport. Early on it was all new and exciting. I trained with good friends and spent time with them outside of training and racing. As I got faster I started to enjoy it less…and then started slowing down, because I just didn’t care. Last year I only raced once. I missed racing. It’s my outlet and an expression of who God made me.

8. I’ll strive for a simple life. Part of me hates where we live. It’s hard to imagine that I’m still 30 years away from moving back to the simple quiet solitude of the salt marsh on Seabrook Island. I left my heart there many years ago and I’ll be back to stay eventually. My challenge is to be content with where I’m at until I can be there. (I’ve also gotta convince Izzy, Max, and Kate to choose one of these: College of Charleston, U. of South Carolina, or Clemson).

9. I’ll take Karen to the mountains for a weekend in the fall to watch the leaves fall. (yeah, I’ll probably climb a mountain on my bike while I’m there too

10. A friend told me a few days ago that I’m a “glass half empty kind of guy”. I knew he was right. I don’t want to be that guy.

More as I think of them.

Ready, Set,…here we go again

I’ve had a wild 4 months. It put things back into perspective for me and helped me realize that I’m not the exercise addict that I often wonder if I am. I can, when necessary, just let it go. After 3 really down volume months I’m ready to start training hard again for the running, cycling, and tri season – who knows – I might continue to feel this MMA bug digging at me too. I stayed pretty active in the weight room through it all, but the tri training really suffered. Here’s what my 2008 has looked like so far. The hours trained in all three sports are down from 2007. The most alarming are probably the swim yardage. I used to overtrain my swim, but this year I’ve gone the other direction I’m afraid by not training enough. Column one represent cycling hour by month, column two is running hours, column three is swim yardage. Despite this weak effort I still won my “A” race at Old Hickory Lake. Here’s to a stronger 2009!

January	14h 17m	6h 17m	1000.00 Yd
February	6h 35m	5h 27m
March	8h 06m	5h 25m	2500.00 Yd
April	13h 22m	6h 00m	6000.00 Yd
May	11h 26m	4h 51m	1075.00 Yd
June	17h 25m	5h 57m	4300.00 Yd
July	15h 18m	5h 14m	2000.00 Yd
August	20h 11m	7h 27m	4500.00 Yd
September	5h 58m	6h 00m	400.00 Yd
October	3h 10m	3h 28m	1000.00 Yd
November	6h45m	2h 49m	1000.00 Yd
December

Old Hickory Lake Triathlon

My new theory on training: spend 8 nights sleeping in a chair in a hospital room, eating fast food, cokes, and cookies, and do zero training.

Karen forced me to go ahead with my one race of the season on Saturday morning. My heart wasn’t in it at all; I just wanted to stay with her and Izzy. She urged to me to go ahead and race because it was the only race I was signed up for all year – I normally do 7 or 8. When I left Karen’s hospital room on Friday night headed for my parents house in Hendersonville I was thinking that I wouldn’t do the race. My mom encouraged me to go ahead with it just to relieve some stress. I didn’t bother to set an alarm because I didn’t really want to get up. To my surprise my dad woke me at 5:45am.

We headed out for The Old Hickory Lake Triathlon, but my mind was still with Karen at Baptist hospital; I was trying to figure out how to manage my life and my 4 year old daughters life for the next four months without Karen. I went about my prerace stuff very casually. I hardly warmed up. I just stood around staring off towards the lake. I wasn’t thinking the tradional “rah rah” stuff…”come on dude, do it for your family!” That wasn’t there. I was just numb…and tired…and preoccupied.

I started 74th, which as usual, was too far back. I passed 40 or 50 people in the water. I was surprised to look at my watch when I exited the water at 6:19. I was about :20 seconds ahead of last years time despite having done almost no swimming at all in prep. I started the first 1.5 mile feeling a little slow. I wasn’t breathing well and started to think “ok, here it comes…the last 8 days are catching up with me now.” I kept passing people though. I had a smooth effortless transition to the bike. Cycling is the only thing I’ve done any race specific training in the last few months. I put the hammer down and passed more people, especially on the climbs. I started to think a little about Karen and Izzy. I wanted to get back to the hospital to see Karen. I wanted Izzy to always think that I’m “awesome”. I started the final 1.5 mile run feeling fine, but I was still unsure where I was in the race.

When I started triathlon 6 years ago one of my goals was to win my age group at the Old Hickory Lake Triathlon. My home town race. I’ve come close many times finishing 2nd a couple of times, 3rd a couple of times, and 4th. I normally hang around for the awards ceremony to see how I did. On Saturday we just packed up the car and left. A hug from Izzy was the only reward I needed. I showered and went straight to Baptist. Later in the day I checked the results to learn that I had finally won the Old Hickory Lake Triathlon. I finished 1st out of 47 in my age group. I was 1st on the swim, 1st on both run segments, and 4th on the bike. Overall I was 12th out of 450; another best for me.

This sort of thing happens in my life alot. I can train and train for things, constantly thinking about needing to win, but I still fall short. Something special happens when I compete with a burden on my heart or when I compete with some repressed anger. I can do anything. It’s the mythical “zone”.

Thank you God for this special day. My family needed something to celebrate for a day. Karen was thrilled when I told her. Izzy thought I had won anyway.

Training Volume examined

Here’s what I wrote on my other blog today over at topstepfitness.com (TS Blog Train Like Me):

TS Blog (Train Like Me)

8/23/08

Ran  a couple of FAST miles y’day. Brett and I scaled back this weekend before we start our really long rides next weekend (5 plus hours). We did 1:40 on the bike this morning. I spent some time crunching numbers this morning as I really start to think about the Old Hickory Lake Triathlon. This will be my 5th time to race there…and I’ve yet to win my age group. I’ve placed 2nd a couple of times, 3rd, and 4th. I thought I’d examine my training volume from April to August since 2005 to show the lead in to the early September race date. I knew I had scaled way back on tri specific training this year, but the numbers are alarming. Funny thing is …I still feel just as fast…maybe faster because of the extra hours on the bike. Here ya go (cycling and running are hours, swimming is yards)

Swim:

2005: 80,330 yards (this is studly)

2006: 50,887 yards (big drop off)

2007: 40,050 yards (another drop off)

2008: 17,375 yards (did I forget how to swim?)

Bike:

2005: 59 hours

2006: 57 hours

2007: 64 hours

2008: 81 hours (so long Michael Phelps…hello Lance Armstrong)

Run:

2005: 41 hours

2006: 34 hours

2007: 39 hours

2008: 30 hours (gosh I hope all that H.I.T. training and plyo kept me in shape).

Total hours plus swim distance:

2005: 100 hours and 80,330 swim yards

2006: 91 hours and 50,887 swim yards

2007: 103 hours and 40,050 swim yards

2008: 111 hours and 17,375 swim yards

Let’s hope the extra bike hours keep me competitive. The good news is that swimming is the sport of the three that I’m most naturally talented in. I started scaling back my swim volume after 2005 because I noticed that I wasn’t slowing down any even with severly reduced training yardage. Running used to be a real weapon for me in triathlon. I could often catch the guys who passed me on the bike on the run. The real studs stayed away though because cycling is the key to winning in triathlon.  Starting last year I started really boosting my cycling hours and the difficulty of my rides, because it’s always been my weakness. I havent done a single tri yet this year, unlike other years when I normally do 5-8 by this time. My results at OHL will be a true mystery until race day. I’m headed to the pool in a bit (by the way Izzy is out of town otherwise I’d be spending Daddy time instead.)

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