Remember, what you get by reaching your destination isn't nearly as important as what you become by reaching your goals - what you will become is the winner you were born to be!
Zig Ziglar
On tuesday, I ran my last 13 miler before the triathlon. Each time I finish that distance I feel a little better and I recover a little faster. This time, I walked the day after this long run only attempting a second long run on the second day following. 8 miles on thursday went smoothly and 5 miles on friday left me a little tired but my muscles felt fine, definite progress!
This coming thursday, I will be flying with my team to California to participate in the Wildflower Triathlon long course next Saturday. The training for this event is over. My goal this week is to stay loose, pack up, and prepare mentally. Our team has a total of 15 participants, 9 women and 6
men. We will meet at the airport.
My race will start next Saturday at 9:05AM Pacific time, 12:05PM Eastern. That's when my group, 50+, will enter the water and begin the 1.2 mile swim in Lake San Antonio. Some time later, I will grab my bike and begin the 56 mile ride over the hills of Monterey County California. After the ride, I plan to complete the race with a 13.1 mile run over some of those same hills.
Next Saturday, I expect to be competing for over 7-1/2 hours, but I hope to enjoy (nearly ;-) every minute of it.
I received this timely advice from a friend who has been there:
"Don't be nervous, you've done all the hard work. Relax and have fun. You know you can swim the distance, the bike is down-right fun and you can always walk some of the run if you have to. Its that simple Louie.
Remember to hydrate on the bike even when you don't think you need to. Have a blast and remember the race is always easier than the training. Luck is for the ill-prepared Louie, break a leg!"
Thanks!
Tuesday, April 29, 2008
Sunday, April 20, 2008
13 days to go and I have collected $5112!
"If God invented marathons to keep people from doing anything more stupid, triathlon must have taken Him completely by surprise."
P. Z. Pearce
Today, while packing my bike to be shipped to California, I actually heard about a, possibly, crazier event. It is 3 days of triathlons. The first day is a sprint distance triathlon. The second day is two Olympic distance triathlons (32 miles each). One in the morning and one in the afternoon. The third day is a half-ironman triathlon (70 miles). The guy I talked to was planning to race all four. Crazy? You tell me!
Wildflower is just around the corner and, man, has this been an eventful week! It all started friday a week ago when I received a summons in the mail to appear for jury duty this tuesday, 4/22. This is not something you can just ignore. I immediately saw my plans for Wildflower going straight down the drain. I started thinking about a plan "B". I promised to complete a half-ironman for all my wonderful donors and, by golly, I am going to complete a half-ironman - even if it ends up being the Cleveland triathlon in August instead of Wildflower in May. Well, I may still sign up for the Cleveland triathlon but I WILL be going to Wildflower afterall, thanks to an understanding judge.
Early tuesday, while I was waiting for word from the judge about my jury summons, I went for my third 13 mile run while in south Florida. The run went well and I felt like I was recovering nicely so I ran 3 miles the next morning and 5 miles the morning after that, Thursday. Well, the 5 mile run was a little more than my legs were ready for. And my left quad let me know it in no uncertain terms. Seems like bicycling, not running, is the best way for me to recover from a long run. Anyway, the best I could handle on friday was a 3 mile walk.
In the mean time I got word on Wednesday that my oldest daughter had gone into labor with my third grandchild, a boy, Evan Louis. Mother, father, and new son are all doing just fine. She left work at 3PM and Evan was born at 7PM, just 4 hours later!
Yesterday, back home in Mentor, I got together very early in the morning with some of my half-ironman wildflower teammates for a 56 mile bike ride. We were riding in the Cuyahoga valley on a beautiful, warm spring day. The ride included a number of sizeable hills which were good training for the Wildflower course. My left quad, still a little injured from the long run early in the week did not give my much trouble at all but I had to beg off on the run (after the ride) because I was afraid of doing more damage. That's now looking like a very good decision because an easy 12 mile bike this morning has me almost fully recovered from yesterday's long ride and my left quad is feeling pretty good. Although, I do think I detect a touch of tendonitis in the back of my left knee. Better get the ice pack!
As I said, it has been a VERY eventful week.
P. Z. Pearce
Today, while packing my bike to be shipped to California, I actually heard about a, possibly, crazier event. It is 3 days of triathlons. The first day is a sprint distance triathlon. The second day is two Olympic distance triathlons (32 miles each). One in the morning and one in the afternoon. The third day is a half-ironman triathlon (70 miles). The guy I talked to was planning to race all four. Crazy? You tell me!
Wildflower is just around the corner and, man, has this been an eventful week! It all started friday a week ago when I received a summons in the mail to appear for jury duty this tuesday, 4/22. This is not something you can just ignore. I immediately saw my plans for Wildflower going straight down the drain. I started thinking about a plan "B". I promised to complete a half-ironman for all my wonderful donors and, by golly, I am going to complete a half-ironman - even if it ends up being the Cleveland triathlon in August instead of Wildflower in May. Well, I may still sign up for the Cleveland triathlon but I WILL be going to Wildflower afterall, thanks to an understanding judge.
Early tuesday, while I was waiting for word from the judge about my jury summons, I went for my third 13 mile run while in south Florida. The run went well and I felt like I was recovering nicely so I ran 3 miles the next morning and 5 miles the morning after that, Thursday. Well, the 5 mile run was a little more than my legs were ready for. And my left quad let me know it in no uncertain terms. Seems like bicycling, not running, is the best way for me to recover from a long run. Anyway, the best I could handle on friday was a 3 mile walk.
In the mean time I got word on Wednesday that my oldest daughter had gone into labor with my third grandchild, a boy, Evan Louis. Mother, father, and new son are all doing just fine. She left work at 3PM and Evan was born at 7PM, just 4 hours later!
Yesterday, back home in Mentor, I got together very early in the morning with some of my half-ironman wildflower teammates for a 56 mile bike ride. We were riding in the Cuyahoga valley on a beautiful, warm spring day. The ride included a number of sizeable hills which were good training for the Wildflower course. My left quad, still a little injured from the long run early in the week did not give my much trouble at all but I had to beg off on the run (after the ride) because I was afraid of doing more damage. That's now looking like a very good decision because an easy 12 mile bike this morning has me almost fully recovered from yesterday's long ride and my left quad is feeling pretty good. Although, I do think I detect a touch of tendonitis in the back of my left knee. Better get the ice pack!
As I said, it has been a VERY eventful week.
Friday, April 18, 2008
Evan Louis has arrived!
My third grandson, Evan Louis, was born on wednesday, 4/16, at 7:04 PM. At birth he weighed 6 pounds, 15 ounces. Unlike his grandfather, he has a full head of hair. :-)
Jenny left work at 3PM and Evan was born at 7PM the same day!
Wednesday, April 16, 2008
My third 13 miler
Yesterday, I ran my third 13 miler. It was a cool south florida morning. I was up at 5AM and on the road a little before 5:30. I ran for just a little over 2 hours. It's still a bit of a struggle to complete that distance but the real news is that I am recovering much faster after the run. My quads were not very sore at all after this run. I still have a small knot (trigger point) in my left quad but with the massage it is holding up fine. A few twinges in my right calf are also responding to the massage. I have time before the triathlon for one more 13 miler next week. The following week will consist of very easy training since that is the last week before the event.
Today I did yoga and ran an easy 3 miles. Feelin' good!
Today I did yoga and ran an easy 3 miles. Feelin' good!
Here come 'da Judge!
Last friday I received a summons in the mail to appear for jury duty... on April 22! I have no problem fulfilling my civic duty and serving on a jury. But, the timing definitely threatened to kill my hopes of competing in the Wildflower triathlon. At times like these I start by getting philosophical and try to put some perspective on my problems. In the grand scheme how bad is it? My "not going" to Wildflower is trivial compared to what the people I am raising money for go through on a daily basis while battling cancer. But I really want to go! In another year, what will it matter? But I really, really want to go!
After I received the summons I called the judge's office and spoke to a very nice lady who told me to fax a letter to the judge explaining my situation along with copies of my plane tickets. She said she would present the information to the judge and he would decide. So I faxed the information right away last friday and waited... The waiting is hard and I began thinking about alternatives. What if I have to appear on the 22nd? That's the day my bike is supposed to ship to California for the race. If I send the bike and don't make it to California, will they store the bike and ship it back? Or, do I just keep the bike here and can the whole thing? At times like this it's probably better not to think at all. On the other hand, should I have provided more details in the letter? Is that my only shot? Or, will I be able to argue my case. Stop thinking!
Yesterday morning after jumping every time my cell phone rang on monday I finally received the answer from the judge's office. The judge would grant my request for a delay in my service. Besides that, however, the judge would like to know how much advance notice I would need to be able to appear. I thought, "I'm dealing with a very reasonable person here. Not at all the heavy-handed attitude I was half dreading." So, the same very nice lady said there was a summons going out for May 13th. I replied, "I'll be there." And it was done. I'm looking forward to meeting the judge!
After I received the summons I called the judge's office and spoke to a very nice lady who told me to fax a letter to the judge explaining my situation along with copies of my plane tickets. She said she would present the information to the judge and he would decide. So I faxed the information right away last friday and waited... The waiting is hard and I began thinking about alternatives. What if I have to appear on the 22nd? That's the day my bike is supposed to ship to California for the race. If I send the bike and don't make it to California, will they store the bike and ship it back? Or, do I just keep the bike here and can the whole thing? At times like this it's probably better not to think at all. On the other hand, should I have provided more details in the letter? Is that my only shot? Or, will I be able to argue my case. Stop thinking!
Yesterday morning after jumping every time my cell phone rang on monday I finally received the answer from the judge's office. The judge would grant my request for a delay in my service. Besides that, however, the judge would like to know how much advance notice I would need to be able to appear. I thought, "I'm dealing with a very reasonable person here. Not at all the heavy-handed attitude I was half dreading." So, the same very nice lady said there was a summons going out for May 13th. I replied, "I'll be there." And it was done. I'm looking forward to meeting the judge!
Sunday, April 13, 2008
20 days to go and I have collected $5112!
"When the spirits are low, when the day appears dark, when work becomes monotonous, when hope hardly seems worth having, just mount a bicycle and go out for a spin down the road, without thought on anything but the ride you are taking."
-- Sir Arthur Conan Doyle (author of Sherlock Holmes)
Monday evening TNT hosted a "transitions" workshop. They talked about how to shave seconds off your time in the transition between swim and bike and between bike and run. I listened attentively and pretty much kept my mouth shut. In Philadelphia I spent 7 minutes after the swim and about 4 minutes after the bike legs. In the triathlon world, that's practically having a picnic! But, I figure I want to make sure that everything is "just so" before I hit the road on the bike or on the run. If I hurry out of transition and I have forgotten something or am not completely ready, it's going to be a long and probably more painful leg. So, I say, take your time and get it right. But, I didn't say that at the workshop. :-)
My goal is to finish the triathlon (70 miles total). To that end I am concentrating these last three weeks on building my stamina. Since the run is the last leg of the triathlon, maintaining my stamina through that segment is crucial. So...
After taking monday off, just a little yoga and a half hour walk, I tackled my second 13 miler on tuesday. This time, my recouperation lasted no more than about 2-3 days. At the end of the run, I was walking kind of slow since both quads were "screaming" at me. I could tell I have developed a "trigger-point" in my left quad and my right quad was just overall sore. six to twelve mile bike rides on wednesday and thursday along with a lot of massage - mostly using the "stick" and my thumbs on the "trigger-point" trying to knead out the knot - cleared up the soreness in short order. Now, that's progress!
This is one of the few weeks in which I have actually trained in all 3 sports. Bicycling formed the core of the training. This is usual when I am at home. But I also had the long run and this morning I had the last swimming workshop before the race. I am one of the slowest swimmers in the workshop but I am able to complete the hour and a half workout strong. As I said, I'm all about finishing this thing.
I've started thinking about what, and how, to pack for the trip to the race. I went shopping at Dick's sporting goods and picked up a good bike lock and a small flashlight. I mounted two water bottle cages on my bike since our coach said for the 56 mile bike it's best to have two water bottles especially if you miss one of the bottle exchanges. Finally, I mounted my small "flat fix" pack under my saddle. It has a spare tube, tire levers, patch kit, and a CO2 trigger with two cartridges. I really should try that CO2 trigger out at least once before the race.
-- Sir Arthur Conan Doyle (author of Sherlock Holmes)
Monday evening TNT hosted a "transitions" workshop. They talked about how to shave seconds off your time in the transition between swim and bike and between bike and run. I listened attentively and pretty much kept my mouth shut. In Philadelphia I spent 7 minutes after the swim and about 4 minutes after the bike legs. In the triathlon world, that's practically having a picnic! But, I figure I want to make sure that everything is "just so" before I hit the road on the bike or on the run. If I hurry out of transition and I have forgotten something or am not completely ready, it's going to be a long and probably more painful leg. So, I say, take your time and get it right. But, I didn't say that at the workshop. :-)
My goal is to finish the triathlon (70 miles total). To that end I am concentrating these last three weeks on building my stamina. Since the run is the last leg of the triathlon, maintaining my stamina through that segment is crucial. So...
After taking monday off, just a little yoga and a half hour walk, I tackled my second 13 miler on tuesday. This time, my recouperation lasted no more than about 2-3 days. At the end of the run, I was walking kind of slow since both quads were "screaming" at me. I could tell I have developed a "trigger-point" in my left quad and my right quad was just overall sore. six to twelve mile bike rides on wednesday and thursday along with a lot of massage - mostly using the "stick" and my thumbs on the "trigger-point" trying to knead out the knot - cleared up the soreness in short order. Now, that's progress!
This is one of the few weeks in which I have actually trained in all 3 sports. Bicycling formed the core of the training. This is usual when I am at home. But I also had the long run and this morning I had the last swimming workshop before the race. I am one of the slowest swimmers in the workshop but I am able to complete the hour and a half workout strong. As I said, I'm all about finishing this thing.
I've started thinking about what, and how, to pack for the trip to the race. I went shopping at Dick's sporting goods and picked up a good bike lock and a small flashlight. I mounted two water bottle cages on my bike since our coach said for the 56 mile bike it's best to have two water bottles especially if you miss one of the bottle exchanges. Finally, I mounted my small "flat fix" pack under my saddle. It has a spare tube, tire levers, patch kit, and a CO2 trigger with two cartridges. I really should try that CO2 trigger out at least once before the race.
Tuesday, April 8, 2008
My second 13 miler
After my "day off" yesterday, I decided to attempt another 12 to 13 mile run. My previous run went well but left me with about a week long recouperation. After a rather tentative start, I gained confidence as the miles slipped by beneath my feet. I was starting to drag about an hour and a half into the effort but I knew that as long as my muscles held out the effort I put into the latter stages of this long run would pay off. I finished in two hours and 9 minutes with my energy pretty well spent but no serious problems with my muscles. My quads are very sore but I can already feel them starting to recover. The next 3 days will be easy ones for me, alternating running and riding. I hope to shoot for another 60 mile ride on saturday.
Sunday, April 6, 2008
27 days to go and I have collected $5082 so far!
"Runners like to train 100 miles per week because it's a round number. But I think 88 is a lot rounder."
Don Kardong
Well, I hit 133 miles for the week - 3 walking, 23 running, 107 bicycling. That's not a round number any way you look at it, but I think it's a good number.
It has been a busy and a fun week on the training front. Monday, I was travelling so I took the day off. No time, really, to run. I have to do my running very early in the morning when I am in Florida. My training week started on tuesday with a 10 mile run in about an hour and a half. The important thing about this is that I am getting much smarter about recovering from these long runs, understanding and compensating for the extra stress they put on my muscles. I no longer dread the effects of a long run on the rest of my training week. With that in mind I ran a modest 3 miles on wednesday to recover, asking a co-worker to punch me in the nose if I ran farther. I didn't, so my nose is still intact. :-)
Thursday was a fun day! We had a large group from my company attending the annual "Corporate Run" in Ft. Lauderdale. Mako set up a tent and had a great spread of food and "munchies" catered. At least a couple dozen people showed up with friends and family. Not wanting to wear myself out for the event, I "walked" 3 miles in the morning just to loosen up. The Corporate Run is a 5K (3.1 mile) run/walk and is heavily attended. I took the opportunity to "tri" out my "triathlon" outfit. Pun definitely intended! It was not my best time, but it was the best I was going to do for this specific event. I finished in 25 minutes, 54 seconds. I was struggling from the opening gun - not really sure why. The fun for me actually started after I finished when I quickly downed some water, grabbed two cups and doubled back on the course to offer water and cheer on my colleagues. I had a great time! The next morning I went for a "leisurely" 1 hour run.
Now for the "real" miles. The time till the triathlon is growing short. It's lss than one month away. I have resolved to experience at least the full distance for the bike and the run. So, yesterday, I decided to try for a 60 mile bike in around 4 hours. I was approaching 45 miles in about 3 hours when a poor split-second decision landed me in a pot-hole. I managed to "jump" the hole with my front tire but for the back tire, there was no avoiding it. The back tire went "spongy" on me almost immediately and I knew my ride was finished. Still, not a bad effort.
I had resolved to try again next weekend, but what the heck! Although I was nursing a very saddle sore posterior, I changed my plans to take advantage of today's excellent weather. I wasn't sure how long I would last, but I held on for the full distance, riding a little slower than the day before. Saturday's ride had sure taken it's toll, but today's ride turned into a good "mental toughness" test for me. I am now recouperating.
Think I'll take the day off tomorrow. Maybe just do some yoga or go for a short
walk. :-)
Don Kardong
Well, I hit 133 miles for the week - 3 walking, 23 running, 107 bicycling. That's not a round number any way you look at it, but I think it's a good number.
It has been a busy and a fun week on the training front. Monday, I was travelling so I took the day off. No time, really, to run. I have to do my running very early in the morning when I am in Florida. My training week started on tuesday with a 10 mile run in about an hour and a half. The important thing about this is that I am getting much smarter about recovering from these long runs, understanding and compensating for the extra stress they put on my muscles. I no longer dread the effects of a long run on the rest of my training week. With that in mind I ran a modest 3 miles on wednesday to recover, asking a co-worker to punch me in the nose if I ran farther. I didn't, so my nose is still intact. :-)
Thursday was a fun day! We had a large group from my company attending the annual "Corporate Run" in Ft. Lauderdale. Mako set up a tent and had a great spread of food and "munchies" catered. At least a couple dozen people showed up with friends and family. Not wanting to wear myself out for the event, I "walked" 3 miles in the morning just to loosen up. The Corporate Run is a 5K (3.1 mile) run/walk and is heavily attended. I took the opportunity to "tri" out my "triathlon" outfit. Pun definitely intended! It was not my best time, but it was the best I was going to do for this specific event. I finished in 25 minutes, 54 seconds. I was struggling from the opening gun - not really sure why. The fun for me actually started after I finished when I quickly downed some water, grabbed two cups and doubled back on the course to offer water and cheer on my colleagues. I had a great time! The next morning I went for a "leisurely" 1 hour run.
Now for the "real" miles. The time till the triathlon is growing short. It's lss than one month away. I have resolved to experience at least the full distance for the bike and the run. So, yesterday, I decided to try for a 60 mile bike in around 4 hours. I was approaching 45 miles in about 3 hours when a poor split-second decision landed me in a pot-hole. I managed to "jump" the hole with my front tire but for the back tire, there was no avoiding it. The back tire went "spongy" on me almost immediately and I knew my ride was finished. Still, not a bad effort.
I had resolved to try again next weekend, but what the heck! Although I was nursing a very saddle sore posterior, I changed my plans to take advantage of today's excellent weather. I wasn't sure how long I would last, but I held on for the full distance, riding a little slower than the day before. Saturday's ride had sure taken it's toll, but today's ride turned into a good "mental toughness" test for me. I am now recouperating.
Think I'll take the day off tomorrow. Maybe just do some yoga or go for a short
walk. :-)
I did it!
It wasn't pretty, but I did it. Another nice day found me on the bike at around 10 AM planning to do a 60 miler despite the "saddle-soreness" from the yesterday. The first 30 miles where not too difficult although I was pedalling at a slightly slower pace than yesterday - around 14 miles an hour. Yesterday's ride had definitely taken a toll. The second 30 miles were a real struggle, but the farther I got the more determined I became to finish the 60 miles. I definitely limped through the last 6 miles but made a total distance of 62 miles in 4 hours, 23 minutes - an average speed of just over 14 miles per hour.
The interesting thing was that, except for part of the last 6 miles, I was able to "charge" all the hills. Stepping up the effort and the pace to climb quickly and steadily. It actually felt better when I hit the few short uphills on my route. The other interesting thing is that the course is pretty flat - there are no real hills in Mentor - so my effort throughout the 60 miles was pretty constant. If there are no uphills you can't coast down any downhills.
I'm recovering now.
The interesting thing was that, except for part of the last 6 miles, I was able to "charge" all the hills. Stepping up the effort and the pace to climb quickly and steadily. It actually felt better when I hit the few short uphills on my route. The other interesting thing is that the course is pretty flat - there are no real hills in Mentor - so my effort throughout the 60 miles was pretty constant. If there are no uphills you can't coast down any downhills.
I'm recovering now.
Saturday, April 5, 2008
45 miles in 3 hours
It was supposed to be 60 miles in 4 hours but I had a flat. Beautiful sunny day in the 50s with dry pavement, perfect for my first attempt to conquer the half ironman bicycling distance (56 miles). Alas, it was not to be. Bad judgement and a pothole in the wrong place pinched a small hole in my rear tire. I could tell immediately that the tire had gone "spongy" on me. It had a slow leak that did not leave me with much remaining riding time. It's ok. The ride left me just 11 miles short of the triathlon distance and well within reach of my 60 mile goal. I definitely feel strong enough to complete it on my next attempt.
I should be able to reach that goal by next weekend.
I should be able to reach that goal by next weekend.
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