tag:blogger.com,1999:blog-30922064601269058752024-02-18T18:04:05.216-08:00Tri GrampsThe trials, tribulations, and FUN of an ageing fitness geek.
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We must always change, renew, rejuvenate ourselves; otherwise we harden.
- Johann Wolfgang von GoetheLou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.comBlogger150125tag:blogger.com,1999:blog-3092206460126905875.post-75152189440282444012011-10-18T04:24:00.000-07:002011-10-18T04:49:18.082-07:00Seagull Century Ride - A wonderful experience!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf_st6AYA-_n7nfCYExag_TKBY5wryyu1l0jFCBsUXEj7vyslyFvbO3CgqFMb_qd-gpSlX4PPb3bmrVfIFz-km-bAgUafgzhBAU5jNbCs0ZICUfsVLbmfCfzJ5s5nDGLq28PKrfuO5c-Yn/s1600/IMG00533.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf_st6AYA-_n7nfCYExag_TKBY5wryyu1l0jFCBsUXEj7vyslyFvbO3CgqFMb_qd-gpSlX4PPb3bmrVfIFz-km-bAgUafgzhBAU5jNbCs0ZICUfsVLbmfCfzJ5s5nDGLq28PKrfuO5c-Yn/s320/IMG00533.jpg" alt="" id="BLOGGER_PHOTO_ID_5664792573888527330" border="0" /></a>Bike packed and ready to go! I only need to throw the wheels on top.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHq95A9KClWrRQHX11W-46XEHxO40tYxSlV8kc5qaiqYgUGMg82cWXpaZoYaa0B3q8Mq_-bCXO2AplwbOyYuRdN63oyV-FaltikK9wYXBANttNOQ8pfqCXF3mtMWdrjQ_yeoXjVjV9f08p/s1600/IMG00546.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHq95A9KClWrRQHX11W-46XEHxO40tYxSlV8kc5qaiqYgUGMg82cWXpaZoYaa0B3q8Mq_-bCXO2AplwbOyYuRdN63oyV-FaltikK9wYXBANttNOQ8pfqCXF3mtMWdrjQ_yeoXjVjV9f08p/s320/IMG00546.jpg" alt="" id="BLOGGER_PHOTO_ID_5664793415921443250" border="0" /></a>The road to Assateague Island. You can see two of the only four hills on the course in the distance.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfdi-sppMZjuUrfprPSsqWE3nbxGWxYhyIJhzZkdt-BlA5QS8pZje_HtEqWBV9TrJNWoocXRiGSHic-GZZRLeT3IQbxhQAqs53B4CDInixI7ERz_7LCRoB2X36TTdEyfYmvWtMAa4kdGmp/s1600/IMG00548.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfdi-sppMZjuUrfprPSsqWE3nbxGWxYhyIJhzZkdt-BlA5QS8pZje_HtEqWBV9TrJNWoocXRiGSHic-GZZRLeT3IQbxhQAqs53B4CDInixI7ERz_7LCRoB2X36TTdEyfYmvWtMAa4kdGmp/s320/IMG00548.jpg" alt="" id="BLOGGER_PHOTO_ID_5664793634908798386" border="0" /></a>The wild horses on Assateague.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7hBOLo67LVxKslibWlahDSrYfQBwPmrMiPEO2djqPHnbgE_uyfBGDQBvBWJR8cNtfwICWVPbSpdjqjdFrrnx5JZIgSJWYTWY3tFeW-U0FuBDeOQ75owfR6Nptz3-YhsNBIunDJ92zfg3F/s1600/IMG00552.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7hBOLo67LVxKslibWlahDSrYfQBwPmrMiPEO2djqPHnbgE_uyfBGDQBvBWJR8cNtfwICWVPbSpdjqjdFrrnx5JZIgSJWYTWY3tFeW-U0FuBDeOQ75owfR6Nptz3-YhsNBIunDJ92zfg3F/s320/IMG00552.jpg" alt="" id="BLOGGER_PHOTO_ID_5664793843926485922" border="0" /></a>Pie and ice cream under the shelter at the last rest stop. :)<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj61eXUr6YT5vDeN7FIROK8rdNFDbJifK0STpZi2Ixf6d6Q1jnmf6mqeTt1vL8GxfjjgfbdRi6-znNVPf05JIHNSzHK9sW8uO_V_0wmbTFxny_Qbofo-3PZts7GbB49WpKu-zBpiAcfeTrJ/s1600/IMG00553.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj61eXUr6YT5vDeN7FIROK8rdNFDbJifK0STpZi2Ixf6d6Q1jnmf6mqeTt1vL8GxfjjgfbdRi6-znNVPf05JIHNSzHK9sW8uO_V_0wmbTFxny_Qbofo-3PZts7GbB49WpKu-zBpiAcfeTrJ/s320/IMG00553.jpg" alt="" id="BLOGGER_PHOTO_ID_5664796095141231730" border="0" /></a>Go Team! :)<br /><br />My adventure started last Wednesday when I spent about an hour trying to fit my bike into the small case I rented to ship the bike on the airplane with me. I started by removing the seat, post and all, and the handlebars from the vertical post. Then, off came the pedals. It's always a little tricky to figure out which way to turn the pedal wrench since it is different for each side. Finally, I removed both wheels. After fiddling for another half hour I figured out the best way to orient the handlebars on the frame to have the best chance of getting everything in the case. But, it was still not good enough. I removed the rear derailleur. Close, but not quite enough. Finally, the skewers came out of both wheels and the case closed easily. I took a picture so I would remember when it came time to pack it up again.<br /><br />I met my teammates at the airport on Thursday morning for the 1 hour flight to Baltimore. Our coach had driven the day before to Salisbury, MD. taking the tandem bicycle that one couple on our team would ride on Saturday. A two hour shuttle ride from the Baltimore airport brought us to our Holiday Inn in Salisbury and we set about unpacking an assembling our bikes. That evening, we road (by car) to Ocean City, MD. to take a walk on the boardwalk by the sea and to sample the local fare at a very nice restaurant.<br /><br />The next morning, I was up early for a 10 mile ride with the team to check our bikes and warm up for the ride on Saturday. At the expo that afternoon, I bought a couple of CO2 cartridges for my pump and a pair of bicycle shorts, and picked up my official Seagull Century shirt. Later that evening, we all went to the TNT inspiration dinner and turned in early for the big event on the morrow. I had brought my heart rate monitor and discussed with the coach my plan to start the ride with a slow warmup, making sure that my heart rate generally stayed below about 120 bpm. He was fully supportive and planned to stay back in case anyone on the team needed assistance. I was expecting to do about 12 mph. But, as it turned out, that was a low estimate.<br /><br />On the morning of the big day, we were all up at 6AM grabbing bananas, orange juice, bagels, or whatever to fuel ourselves for a long day. The start was a rather informal affair. The expectation was that every one of the 8,000 to 9,000 registered cyclists would start some time between 7AM and 9AM. We left the hotel on our bikes at around 7AM and a mile and a half later merged with the riders about 2 blocks from the starting line coming out of the tunnel that we would enter on our way to that same line for the finish of the ride some 9 hours later.<br /><br />There were nine people on our team. Six took the lead. The coach, myself, and one other rider stayed together a short distance behind the leaders. We met the lead group at each of the 4 rest stops on the course and close to the end of the ride where we all finished together. The day was clear with ideal temperatures from 50 to 70 degrees F (10 - 20 C). The course was mostly flat with only 4 sizeable, but short hills. The real challenge was the wind. It was mostly at our back on the way out. But, for the last 30 - 40 miles we faced up to 30 mph head winds most of the time. The rest stop at about 65 miles was on Assateague Island, where we stopped to admire the wild "animals" with their bicycles and a few wild horses. The real treat was the apple pie and ice cream which was served at the 85 mile rest stop. This has come to be a much anticipated tradition for this particular ride. I ended up in a ditch at the side of the road when I clipped the rear wheel of a teammate while negotiating a narrow shoulder in a fierce head wind. Nothing wounded but my pride, I was quickly back up and on my way. The whole team reassembled a few miles from the finish and ended our ride with our famous cheer - "O" "H" ... "I" "O". It was a gratifying end to a long and enjoyable day!Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-79709287649935440992011-10-06T06:34:00.000-07:002011-10-06T06:36:24.303-07:00Seagull in a little over a week!In another week I will be winging my way to Baltimore in order to participate in the Seagull Century on Saturday, October 15th. The training has been going well. I have finished a number of 25 mile and 50 mile rides. I have also completed two 75 mile rides, the last one in 5 and a half hours. Now I have begun to taper off a little to save my strength for the event.<br /><br />I actually rode the wheels off my bike with that last 75 miler. Really! After the ride I took my bike to the shop because I could hear the bearings clacking in the rear wheel. When I got my bike back a week later they had replaced both wheels, the bearings in the front tube that holds handle bars, the crank bearings and the chain. It's practically a new bike now. All ready for the big ride.<br /><br />I also got the go-ahead from the cardiologist after passing a stress test on Monday. That was an interesting experience. When I got on the treadmill, the doctor commented, "This may take awhile". My resting heart rate is typically around 60 beats per minute and the stress test goes to 161 which is my nominal maximum heart rate. I'm getting along better with the cardiologist these days. I think he's finally figured out that these endurance events are important to me and is willing to work with me on this. The SPECT scanner they used to take the pictures is an old Picker Prism. I worked on the software for this scanner when I was at Picker. I recognized the blue and gray UI with the old Motif widgets. Brought back memories of my start in Medical Imaging.<br /><br />We'll be taking our bikes on the plane with us. That will be a new experience. I'm renting a bike case for the trip. I'll let you know how it all turns out.<br /><br />Thanks a lot for all your support. I hope to continue this worthy effort for a number of years, my cardiac issues notwithstanding. :)Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-50095041988370052512011-08-28T09:48:00.000-07:002011-08-28T09:49:51.786-07:0048 days and $115 to goI'm back in the saddle. And, feeling pretty good. After 8 weeks of cardiac rehab, which ended early this month, I have steadily increased my mileage on the bicycle to get ready for the Seagull Century in early October.
<br />Sorry I haven't written sooner. But, I'm still trying to make sense of this. I have never had recognizable symptoms, but I'm glad they found and fixed the blockage when they did. Now, instead of no prescription medication, I am taking 5 pills a day, including a regular aspirin and Lipitor. My cholesterol level has dropped from 270 to 135 and my blood pressure is better. Instead of America's Most Beautiful Bike Ride which was held in June, I will be participating in the Seagull Century next month. I figure sea-level and flat is probably better than 1 mile up with lots of hills. Well, maybe next year for Tahoe.
<br />So, back to the training. I've been riding at lease 10 miles most mornings on the weeks I am at home and getting in an occasional 20 miler during the week. Two weekends ago (Saturday), I completed a 50 miler in under 4 hours. Last weekend I was in Ft. Lauderdale but I walked for about 5 hours on the beach with a colleague from Mako. That walk started out very pleasant, but at the turn-around with the sun getting higher in the sky we both knew we were in for a long walk back to the hotel. Yesterday I completed a 62 mile ride in 4 hours and 44 minutes. That's about 13 miles per hour. At that rate, I should be able to finish the 100 mile ride in just under 8 hours. I figure if I can get to 75-80 miles in training I should be all set. We'll see. I'm not looking to beat anyone, just finish.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com1tag:blogger.com,1999:blog-3092206460126905875.post-28069314105188891642011-05-21T08:06:00.000-07:002011-05-21T08:12:05.892-07:00Seagull Century! Here I come!Sorry I haven't written for a while. To be honest, I've been feeling a little sorry for myself and trying to make sense of my new situation - two Cardiac stents and a new sense of vulnerability. But, I'm over that for now. :)<br /><br />All is not lost! Yes, I'm afraid America's Most Beautiful Bike Ride around Lake Tahoe is not in the cards for me this year. Maybe next year. But, Team in Training is allowing me to transfer most of my funds and my event selection to the <a href="http://www.seagullcentury.org/">Seagull Century Ride</a>. The ride is in Maryland on October 15th. This should give me plenty of time to train and to convince the Cardiologist that this is the best thing for me to do. The course is relatively flat and at sea level. A better venue for me right now than mile-high Lake Tahoe with a course that involves a number of very challenging hills. I'm psyched!<br /><br />Go Team!!Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-75207185924825880282011-04-19T05:03:00.000-07:002011-04-19T05:05:19.353-07:00Lake TahoeThe good news is. I have raised $2,985 for the Leukemia and Lymphoma Society. I am only about $700 short of my fund raising commitment with only about a month and a half to go.<br /><br />The bad news is. Although I will have raised a significant amount of money for a very worthy cause, I may not be able to go to Tahoe for the event. Friday a week ago, I was in the hospital for a cardiac catheterization. The surgeon placed two stents in my left anterior descending artery, the one they call the "widow-maker". Now I have gone from no medication to 5 meds a day including aspirin. Two blood thinners, two blood pressure meds, and a statin to lower my cholesterol.<br />The wierd thing is. I have never had symptoms that I could detect and I still feel fine. What prompted this was findings on a chest CT that I had done for a completely different reason, which turned out to be nothing.<br /><br />Major bummer! But, I plan to be back on my bike as soon as the weather clears and I will see what I am able to handle. God willing, I'll be able to try again next year.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com1tag:blogger.com,1999:blog-3092206460126905875.post-58572096428751846952010-06-13T14:08:00.000-07:002010-06-13T14:09:12.409-07:00San Diego Rock 'n Roll Marathon - the day of the race.3:30AM on the west coast, June 6th, I am up and out of bed, girding myself as if for battle. Sweat band, cycling cap, RFID timer and emergency information tag laced into my shoes, and, yes, compression socks all added to my armament. I remind myself that this is the anniversary of the day the Allies invaded "Fortress Europe" during World War II. My effort pales in comparison, but it is still my effort. And I feel a little, just a little, trepidation because I know I am not adequately trained. But, I am resolved to complete the distance, 26 miles and 385 yards.<br /><br />We board the bus, which will take us to the start, at 4:30AM. Balboa Park is a surreal collection of klieg lights, UPS trucks, tables, tents, port-a-potties, and, of course, runners. There are 30,000 of us at the start. We fill the street for about a quarter of a mile behind the starting line. We are in groups, called corrals, based on our anticipated finish time.<br /><br />The first group starts at 6:15. My group starts sometime between 6:30 and 6:45. We spend a long time "inching" toward the start before beginning our race. We start in what the locals call "June Gloom", what I would call "morning fog". The fog lasts until about 10AM and spares the slower runners, like me, much of the heat from the morning sun. I run with one of my team-mates for about 6.5 miles until her "trick knee" sidelines her for a short while. She ends up beating me to the finish, probably passing me at around mile 16, but I don't see her again until after the race. It's a long race.<br /><br />Through much of the first 10 miles we run through Balboa Park (twice), downtown San Diego, and along the harbor. It is a lovely course with live bands every 2 miles or so. Very inspiring. After that is a 4-5 mile stretch of freeway which they have shut off to traffic for the race. I busy myself watching for the many Elvis impersonators who are running and enjoying the many people who have turned out to cheer us on.<br /><br />About half-way through the race, I felt like I might need something other than the aide drinks to fuel my run. The easiest thing to take at a time like this is this stuff called Gu. Sure enough, that's what they are offering at the aide station just before mile 14 on the course. So, I grab a raspberry and a vanilla flavor packet. Now, for me, injesting this concoction is a real challenge. It is very thick and extremely sweet. Every time I try to swallow this substance, it immediately triggers my gag reflex. So, determined to get it down in order to fuel the rest of my run, I squeeze the entire contents into my mouth and ignore the impulse to immediately expell it long enough to down a full cup of water. It works and I am on my way again.<br /><br />At 16 miles, I know I am finished. After that point in the race, I am only able to manage maybe a 100 yard trot at rare intervals, but I know I am walking most of the rest of the race. The bottoms of my feet are each covered with giant blisters. I have made the rookie mistake of dumping one cup of water over my head at each water stop early in the race in an effort to keep cool. The water has soaked my socks and is causing me to rub blisters into the bottom of both of my feet.<br /><br />Mile 18 brought us to Mission Bay. The run around Mission Bay and Fiesta Island took forever. The discouraging thing is that you can look across the bay to the island and see a long line of "ants", runners who are a full 4 miles ahead of you on the course. I have the strongest urge to turn this into an aqua run (partial triathlon?) and swim across the bay to cut 4 miles out of the run. But, I just continue on dry land, putting one foot in front of the other. It is a long slog in what is now a full sun. Occasional cool breezes across the bay serve to slightly reduce my misery. The greater the misery, the sweeter the finish. I am determined to persevere! Live bands along this stretch of the course still inspire if only for a short while and the hundreds of volunteers and supporters are very much appreciated.<br /><br />We finish at Sea World. I manage a half-hearted trot/shuffle and a heart-felt smile while crossing the finish line. My official time is 6 hours and 6 minutes. Not pretty, but I'll take the finish. I will do this again, but I hope to be better trained next time.<br /><br />The race is billed as the San Diego Rock 'n Roll Marathon to benefit the Leukemia and Lymphoma Society and the purple shirted runners from Team in Training were everywhere you looked. 4,000 runners from chapters all over the country competed and together raised over $12,000,000 to find a cure for blood cancers. That is, afterall, what this is really all about.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-6081325719011474142010-05-18T04:07:00.000-07:002010-06-13T14:08:09.631-07:0019 days and $1809 to go.Thanks to everyone who contributed my place on the San Diego team is assured! That's the good news. Also, my calf cramps seem to be totally cured with my use of the compression stockings. But...<br /><br />Now, for the "not so good" news. After my 18 mile run about 3 weeks ago, I planned an easier week with a maximum run of about 12 miles on the following weekend. I ended up walking the last two miles of that run with a muscle cramp or pain in my right hip. I haven't been able to run more than about 3 miles since that day without the pain returning. It doesn't seem to be the joint, thank goodness, but it has definitely knocked me "off my game" with the training. I may be walking a good bit of the marathon in San Diego, but I am determined to finish. The Dr. has diagnosed iliotibial band syndrome, so I am working hard to stretch and strengthen the muscles - hip abductor (tensor fascia lata), gluteus minimus, and gluteus medius - and tendons running down the right side of my right leg. I'm learning about muscles I didn't even know I had!<br /><br />As I read the material on iliotibial band syndrome, I came across a discussion of greater trochanteric bursitis. This actually matches the symptoms I am having very closely. The cause (building mileage too quickly) also matches. The treatment is anti-inflammatories, moderate rest, and strenghthening and stretching of the muscles I mentioned above. So, that's my plan for the next 3 weeks until race day.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-62500468959330950212010-04-27T06:17:00.000-07:002010-04-27T11:33:29.474-07:0041 days and $2885 to goA total of 38 miles this week and no sign of my calf cramps! I really feel like I can start pushing the mileage now. My goal will be at least one 20 mile run before the race day.<br /><br />I wore the compression socks every time I ran this week and was able to rack up the mileage. Last week I covered a total of 30 miles, ending with a 15 mile run on Sunday. This week I covered 38 miles and ended with a Sunday run of 18 miles.<br /><br />I took this last monday off to recover from my 15 mile run. Tuesday, I ran 5 miles. Wednesday I ran 10 miles. I was feeling pretty good after that run. It was not so long ago that 10 miles felt like a real accomplishment to me. Not wanting to push myself too hard, I rested on Thursday. I finished my weekday runs with another 5 miler on Friday.<br /><br />After resting on Saturday, I felt ready to tackle my longest run to date on Sunday. I planned a triple "out and back" on a 6 mile course. That gave me the opportunity for a couple of "pit stops" for drinks and a bathroom break as necessary. I have to tell you, though, it was really hard to turn around and go back out on the course the second time I returned. By that time, my legs were really heavy. But, no calf cramps! Halleluja!<br /><br />Mostly recovered, I started this morning with an easy 3 miler. I am going to make this an easy week to let my body heal from last week's efforts.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-78748159209066980972010-04-18T19:22:00.000-07:002010-04-18T19:23:31.573-07:0049 days and $2885 to go!A real cure for my calf cramps? Two words - "compression socks".<br /><br />Dave Scott, Mr. Triathlon, highly recommends them. Many long distance runners use them. Now, I too am a believer.<br /><br />The reason I am feeling so optimistic about this is that I have covered 30 miles this week without any real issues with calf cramps. My current regiment, which seems to be working, is to wear the compression socks when I run and stretch my calves thoroughly after the run when my muscles have fully warmed. I'm not completely ready to declare victory yet. But, the indications are certainly encouraging.<br /><br />The compression socks make sense, because the cramping can be caused by localized ischemia in the muscles of my calf during prolonged exercise. Improving the circulation with the use of compression socks should prevent the cramps from starting. That, at least, is my theory. Time will tell.<br /><br />Here's how the week went. Tuesday, wearing my compression socks, I covered four miles walking one minute out of every ten. My calves were feeling good after that run. Wednesday would be the first real test of my theory. I planned to run eight miles. Again wearing the socks, I ran the first four miles without stopping and ran the second four miles walking one minute out of every ten. I stretched my calves after the run using the "stair stretch". My calves were feeling good after the run. That was an excellent sign. On Thursday, I walked to rest my calves. A three mile run on Friday ended my weekday workouts. The final, real test for the week was a 15 mile run on Sunday. I completed this run in just under two hours and 40 minutes. I am very happy to report that my calves are still feeling good. Despite a few aches from the long run, I now feel like I can begin my build-up to the marathon distance in earnest. Yes, so far the compression socks seem to be doing the trick.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-51837409748498563692010-04-11T14:55:00.000-07:002010-04-11T14:56:10.670-07:0056 days and $2985 to go!Having problems with my right calf... Again!<br /><br />Two weeks ago, Easter week, I got in some pretty good training. Four miles on Tuesday, seven miles on Wednesday, and three miles on Thursday. I am still walking one minute out of every ten to make sure I pace myself properly and to try to keep my calves from tightening up too much. I then took a break on Friday and was planning to run ten miles on Saturday morning while we were in Cincinnati for Easter weekend. The evening before the run, I went to the store to look for an electrolyte replacement drink, Gatorade or something like that. The drink I found that had the highest sodium and potassium content was a V-8 fruit and vegetable drink. So, I bought that.<br /><br />My brother asked if I wanted to ride with him on Saturday as well. Never one to pass up an opportunity like that, I unhesitatingly said "yes". So, we set the time for the ride to be about an hour after I finished my run. I told him not to expect much from me after the long run. The run course consisted of two five mile "out and backs". It's a little disconcerting to return to the starting point after the first "out and back" only to realize that you are half done. But, this is the best way to ensure that I can drink enough fluids during a run of more than an hour. I completed the ten miles in a little under 2 hours, rested an hour, then rode to my brother's house to start our 10 o'clock ride.<br /><br />I was more than a little tired, but he lives on one of the hills ringing the downtown Cincinnati area so the ride started with a long downhill. This was a good way to loosen my muscles after the long run earlier in the day. We rode around downtown Cincinnati, had a hamburger at Findlay Market and rode back up the hill. It was a total of about 20 miles. Needless to say, I rested on Sunday. Whew!<br /><br />This past week, I managed a three mile run on Monday and a seven mile run on Wednesday. That last run left me hobbled for the rest of the week. I have been recuperating and stretching since then, trying to get my calf back in shape. Only 8 weeks to go. I had better rethink my training strategy, I'm not getting the longer runs because of my calf problems. I will finish the race in San Diego, the only question is: "What kind of shape will I be in at the finish?".Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-63440231056735409992010-03-29T04:54:00.000-07:002010-03-29T04:55:36.899-07:0070 days and $3185 to go!Because I have agreed to be an assistant coach for the TNT Greater Cleveland Triathlon Team, several weeks ago, I was given the opportunity to learn triathlon coaching from the master, Dave Scott. It took a little creativity, however, to get to the venue because I had already scheduled a trip to Florida on the preceeding week. So, after spending the week in Florida, I returned to Hopkins Airport in Cleveland at around 2:30PM on friday, 3/19. With no time to get home, I waited in the airport for about 5 hours to catch a 7:15PM flight to Washington, D.C. I was travelling light with my customary one "carry-on" so I managed to stuff bathing suit and exercise chords in with my running shoes and shorts.<br /><br />The flight to Washington, D.C. was uneventful and the plane landed around 8:30PM. My plan was to take the Metro to "Foggy Bottom" (I love that name) which would leave a 10 minute walk to the hotel. After puzzling over the fare machine for several minutes, I finally solved the riddle with a little help from another rider and managed to purchase a one-way ticket. The ride from the airport was a straight shot on the blue line. But, I accidentally got on the yellow line. My error wasn't apparent for several stops since the trains parallel each other for several miles. After seeing 2 or 3 stops that I didn't recognize, I decided to get off and take a closer look at my map. Backtracking for several stops on the yellow line and heading in the opposite direction on the blue line eventually got me to "Foggy Bottom".<br /><br />The weekend with Dave Scott was a great experience and I spent time with a number of great TNT coaches, including Dea, of whose courage I spoke last week. It was a very busy and exhausting weekend, but I learned a lot about triathlon coaching.<br /><br />I returned home on Sunday and crashed! My training this week was back on schedule, with three mile runs on tuesday and thursday and a 6 mile run on wednesday. After a day of on friday, I tackled my longest distance so far, 13 miles, on saturday. The weather was perfect and I covered the distance in about 2 hours, 15 minutes. I'm still walking 1 minute out of every 10. That seems to keep my calf cramps at bay. However, I have had to work on them with "The Stick", massaging every hour, to loosen them up again. Yesterday, I took my first bike-ride of 2010, covering about 12-13 miles. It felt very good to get back on the bike. And after the long run on saturday, it was a good change of pace.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-52807800552295212402010-03-24T18:02:00.000-07:002010-03-24T18:06:12.382-07:0075 days and $3185 to go!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghlnEOzqyCWBQ96IiiTmihNGmcrKj0uAM1XL0awpw4c_8TQukXyNKXbmKozmWittXCRcWA7LjHwuP-_qSfJmQKsea-3L1r5vVs3YEaXcUV33xdwPg1dMDYDSsmWxjnpBraRr3W79QdXjS_/s1600/dea_lauryn_jordyn_small.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 228px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghlnEOzqyCWBQ96IiiTmihNGmcrKj0uAM1XL0awpw4c_8TQukXyNKXbmKozmWittXCRcWA7LjHwuP-_qSfJmQKsea-3L1r5vVs3YEaXcUV33xdwPg1dMDYDSsmWxjnpBraRr3W79QdXjS_/s320/dea_lauryn_jordyn_small.jpg" alt="" id="BLOGGER_PHOTO_ID_5452370878974521538" border="0" /></a><br /> I'm not going to talk about training this week. I did spend the weekend in Washington, D.C. learning from Dave Scott, one of the truly great Triathletes. But, while I was there, I met a truly inspiring woman who reminded me why I am part of Team in Training. And, she is happy to let me share her story with you.<br /><br /> Dea is a young mother of two lovely little girls, Lauryn and Jordyn. Two years ago her then 4 year old daughter, Lauryn, was diagnosed with Leukemia. It has been a difficult 2 year journey for Dea, Lauryn, and Jordyn, but in a few short weeks they will be able to throw Lauryn's meds away. She is truly on her way back to full health. Dea is raising money for the Leukemia and Lymphoma society by training for the <a href="http://pages.teamintraining.org/in/Steelhd10/dwalls">Steelhead half-ironman triathlon</a>. She knows first-hand the good that the society does for people who are battling cancer.<br /><br /> You can see Lauryn's very touching story of tragedy and hope <a href="http://www.youtube.com/watch?v=HWR56eksqNw">here</a>.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-26437283789397907492010-03-14T10:55:00.000-07:002010-03-14T11:02:25.033-07:0084 days and $3235 to go!My schedule called for a light week. And, that's exactly what I did. After last week's 31 miles, I dropped back to 18 miles this week. After a rest day on monday I ran 3 miles on tuesday, 5 miles on wednesday, and 3 miles on thursday. I'm fighting a little muscle tightness just below my right calf - probably as a result of the high mileage of last weeek. So, the easier week should help to resolve that.<br /><br /> A rest day on friday, which consisted of my 15 minute yoga routine was followed by yoga and a 7 mile run on saturday. The 40 degree temperature accompanied by a very cold drizzle seems to have aggravated the muscle tighness below my right calf. So, today I went for a walk. It's feeling better now.<br /><br /> This week, I plan to up the mileage to 24 and end the week with my longest run to date, 12 miles. I will be in Florida for the week and the morning temperatures should be in the 50s. Next weekend, I will be in Washington, D.C. to be certified as a triathlon coach. The training will be conducted by the legendary Ironman <a href="http://en.wikipedia.org/wiki/Dave_Scott_(triathlete)">Dave Scott</a>. Well, he is certainly legendary to triathlon wonks like me. :) I can't wait!Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-58730883485248097412010-03-07T17:49:00.000-08:002010-03-07T17:51:05.816-08:0091 days and $3460 to go!This week I stepped up the mileage, covering a total of 31 miles. My strategy of walking about 1 minute out of every 10 is working well to keep my leg muscles from cramping up. Monday I took the day off. The schedule I am following includes two days a week of rest, usually monday and friday. Depending on whether or not I am travelling, I may rest on different days. The rest days are an important part of this schedule, allowing my body to recover from the long runs.<br /><br /> Tuesday, I covered 9 miles. The long runs are typically done on saturday. But, since I did not have the time to do the run on saturday, I determined to get it in at the first opportunity, which was Tuesday. I felt strong throughout the run and even though I was a little weary at the end, my legs felt good afterward. I covered the distance at about an overall 9:30 pace. Pretty good, considering that includes the walking intervals.<br /><br /> Wednesday and Thursday were shorter days for me. I covered 3 miles on each of those days. The weather in Florida was unusually cold this week, averaging in the low 40s for the mornings, which was the time I did my running. Luckily, I heeded my wife's advice and took my long sleeve pullover with me on the trip.<br /><br /> Before I left Florida on Friday, I ran 6 miles. I'm still waiting to pick up my new shoes. I called the store on my way home on friday to discover that they had received the wrong size. Not what I ordered. So, I will have to wait a little longer.<br /><br /> Saturday was a day off, and today I ran 10 miles. I covered the distance in 1 hour, 33 minutes. This averages just under 9:20 per mile. I will slowly work my way up to a 20 mile run by increasing the distance of my long weekly run by a little each week.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-12748132147970408452010-02-28T07:40:00.001-08:002010-02-28T07:44:42.322-08:0098 days and $3610 to go!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje0MptyPykvk3NXzJsyEY4CVDUb1i8egQ8S-uavtDS2SKNfWofRPPQiw3GRQrP4GIChHHdDXolNYgpeyWi0Slb8MViIrDM-p5vCeLTYy-CGsFdV-EJ5XKupg7H9Xran_oFxD55WzDlpKnL/s1600-h/snow.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje0MptyPykvk3NXzJsyEY4CVDUb1i8egQ8S-uavtDS2SKNfWofRPPQiw3GRQrP4GIChHHdDXolNYgpeyWi0Slb8MViIrDM-p5vCeLTYy-CGsFdV-EJ5XKupg7H9Xran_oFxD55WzDlpKnL/s320/snow.jpg" alt="" id="BLOGGER_PHOTO_ID_5443320123397794066" border="0" /></a><br />I was in Salt Lake City two and a half weeks ago. I went for a couple of 30 minute runs while I was there. The weather was nice, but the combination of the thin air - Salt Lake City is at an average elevation of 4,226 feet - and the hills just about killed me. Still, as Friedrich Nietzsche once said, "What does not destroy me, makes me stronger.". And, I'm still here. :)<br /><br />One week ago, I was in Florida. Since I need to step up the mileage for my race in June, I added a couple of 6 mile runs to my scheduled 3 milers. I have been cautious about increasing my mileage this time, not wanting to endure a repeat of the leg cramps and muscle injuries that have plagued my previous endurance training. My current practice is to walk 1 minute out of every 10 minutes of each run. This seems to help, buy giving my muscles a chance to recover during the run. It's also useful on race day to walk each of the water stops to make sure to get enough hydration during the race. Strategy, strategy. We'll see how it holds up.<br /><br />This past week, I was back in snowy Mentor. The image above was taken out my front door. Snow always makes the running a real challenge. Slipping and falling is definitely NOT a good thing for me to do. If the roads are clear and the traffic light, I can easily get out and cover the 3-6 miles which are part of my current schedule. This past Tuesday morning, I thought the conditions were right. But, overnight the temperature had dropped significantly, freezing a thin sheen of ice at the foot of our driveway. I headed out the door and promptly slipped and fell into a puddle as soon as I hit that patch of ice. That was the end of my morning run. Throw the wet clothes in the dryer. Later in the day, when the ice had melted, I was able to get out for a three miler.<br /><br />I had planned on attempting a longer, 9 mile, run this weekend. But, we have had a good foot of snow over the last 3 days. It's not worth the risk to try it here. I'll be in Florida this coming week. That will be a good opportunity to work in a long run. Training for an early Spring race is definitely a real challenge.<br /><br />I went shopping for a new pair of running shoes yesterday. I decided to go to a regular running shoe store this time to get fitted properly with a good pair of shoes. Of course, they had to order the shoes. That's ok, I want to make sure they fit properly and feel good. That's the most important thing. I don't much care how they look. I'll wear pink shoes if necessary to get the best fit. :)Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-58199844111573542362009-09-20T18:45:00.002-07:002009-09-20T19:00:03.157-07:00The big race!We arrived in Washington, D.C. around noon on Friday and spent the rest of the day checking in to the hotel, attending a briefing for the race, and registering. The hotel was awash with Team in Training athletes. There's something really cool about seeing a bunch of grown kids lugging gear and bicycles around the lobby of an upscale Washington hotel, the Hilton. Most of the 585 Team in Training members who were registered for the race were staying in the hotel. The day before I had started saturating my body with vitamin C to combat an incipiant cold.<br /><br />On Saturday, we took the bus to the race start/finish/transition area to get our bikes, which had been shipped earlier that week. I fastened my number, 5396, to my bike and found my spot on the bike racks in the huge transition area, which was big enough to hold the over 4,000 bikes which would be ridden in the race. By shear luck, I had been given a spot at the edge of the route I would be running through the transition area. I would be able to position my bike and equipment right along that path! We then collected for a short Q and A with Dave Scott, 6 time Iron Man World champion. While he was speaking I noticed that a boat on the Potomac, which was a short distance away, seemed to be drifting fairly quickly with the current. Since we would be swimming about half of our 0.9 mile distance going upstream on the following day, that made me a little nervous. So, I was keen to test the water when we entered the Potomac for our warmup swim a short time later. While I was swimming, I stopped a couple of times to see how quickly I drifted with the current, only to find that I was barely moving. That gave me a big boost of confidence for the swim. Now, if only it will be "wetsuit legal" tomorrow.<br /><br />My Sunday started bright and early at 4AM. We loaded onto buses at 4:30 with all our gear to ride to the transition area, lay out our gear, and wait for our race starts, which were from 7AM to 8:33AM. At 6:45AM we left the transition area and collected in the "swim pen", all 4,000+ of us. The race was wetsuit legal, so all but a very small number of us had wetsuits. It was a surreal sight in the shadow of the Washington Monument as 4,000+ "penguins" watched the sunrise and waited for their chance to jump into the Potomac to begin the race. I waited for an hour and a half as the crowd of penguins gradually thinned and it got closer to my race start time.<br /><br />Finally, 8:30AM came and I jumped into the water with the rest of my "wave". The gun went off and we were on our way. In my two other triathlon experiences, the initial "crush" at the swim start thinned within a short while. In this case, however, since waves of people had been starting every 3 minutes for the previous hour and a half the crowd never really did thin out. For the next 37 minutes I had to swim around slower and dodge faster swimmers. Finally, I completed the circuit and was making my way out of the water, stripping off my wetsuit and heading for the transition area.<br /><br />I easily found my bike at the edge of the path through transition, removed my wetsuit and continued out onto the bicycle course. The course was a beautiful combination of rolling hills with plenty of shade. But, my cold was beginning to sap my strength. I could tell this immediately when I began riding. For the next hour and a half, my energy would wax and wane as I struggled to maintain my pace.<br /><br />I finally returned to the transition area to begin the final run leg of the race. I felt strong when I began the run with no sign of muscle cramps. Walking through the water stops to make sure I remained well hydrated was proving to be a good strategy. At about mile 4, however, my cold was again sapping my strength. I had to slow down a bit and walk for maybe a half mile at a time to save something for the finish. My overall time for the race was 3 hours and 26 minutes. Not my best effort, but reasonably good given my struggles with the cold.<br /><br />It was a great weekend and an amazing experience. Our group of 10 from northern Ohio raised over $58,000 for the Leukemia and Lymphoma Society. Most impressively, the 585 TNT participants in this one triathlon raised over $2.4 million for the Society.<br /><br />I am hoping to join Team in Training for the Wildflower Triathlon in California next May.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-19195172324347085582009-09-08T06:37:00.001-07:002009-09-09T16:57:10.583-07:005 days and $0 to go!Spent most of last week in Florida where I made several 3 mile and one 6 mile run. I think I'm ready for the run leg on Sunday. I'll take one salt tablet before each leg of the race. That should help me fight off the leg cramps.<br /><br />On Saturday, several of my team in training friends were getting together for a swim at Headlands Beach. Since my wife had the car, I decided to bike to Headlands to meet my friends for the swim. It's an easy 20-25 minute ride from my house to Headlands... usually. The swim was at 7:15 AM, so I left home at 6:30. Plenty of time. I was about half-way to the Beach when I realized that I wasn't wearing my helmet! That never happens since I am very careful to always wear my helmet when I am riding. Well, it happened this particular morning. So, I hurried back to my house to get my helmet. Now, I am definitely running late. I slapped my helmet on my head and hurried back out to the Beach. I was half-way to the Beach again when I realized that my rear tire felt a little mushy. A short time later, it was flat. Of course, it's always the rear tire. Becuase that is the hardest to change. It was a struggle since I had both saddle bags on my bike to carry my gear for the swim. Well, I finally arrived at Headlands at 7:30, about 15 minutes late. Happily, my friends were still waiting.<br /><br />We had a nice swim and I rode with them for a short time after the swim then headed for home.<br /><br />On Friday, I'm off to D.C. Wish me luck!Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-60952348847620688332009-08-30T07:20:00.000-07:002009-08-30T07:21:39.231-07:0014 days and $0 to go!Two steps forward, one step back. It's been a rough week, but I'm getting back "in the saddle", so to speak.<br /><br />I started the week on Monday with a round of yoga. I rested from any other activity after my swim / run on Sunday. On Tuesday after yoga I went for a 6 mile run. About 4 miles into the run, I took a tumble after I missed an uneven spot on the sidewalk. A quick "duck and roll" maneuver left me with a little "road rash" on my right leg and left elbow but no other "damage". Nothing really hurt but my pride. I finished the run with slightly bloodied socks from my wounds. On Wednesday I did my yoga and laid off the other activities to let my leg heal.<br /><br />With beautiful weather on Thursday morning I decided to go for a 10 mile ride out to Headlands Beach and back. It had rained the night before, so I should have been extra cautious. But the exceptional weather lulled me into a false sense of security. Rounding a rather sharp bend, I encountered a small patch of sand on the asphalt path. Who would have thought there'd be sand at a beach ;). That was enough to send my bicycle to the right as my body was going to the left :(. With my feet securely fastened into the pedal clips, I wasn't able to jump clear of the bike, so I did what I tought was the next best thing. I put out my left hand to brace myself against the inevitable fall.<br /><br />I thought I had escaped with nothing more serious than a slight case of road rash. But, I was wrong. A severely sprained wrist was the result of my attempt to keep myself from hitting the road too hard. I spent a sleepless night downing aspirin and ibuprofen and wrapping and unwrapping my wrist to try to get comfortable. This was followed by a full day of periodically icing my wrist in the hotel ice bucket. We were out of town and staying in a hotel for my son's wedding. There's a certain symmetry to this since on the day my son was born my arm was in a sling due to a separated shoulder, which happened when I fell while running. So, on the day he was married my sprained wrist from a bicycle fall was wrapped.<br /><br />Well, my wrist is feeling much better today. It is definitely on the mend. On to Washington, D.C. It's only 2 weeks away!Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-56075033171873597302009-08-24T05:51:00.000-07:002009-08-24T05:53:03.552-07:0020 days and $0 to go!I finally got some salt pills! I'm hoping that will resolve my periodic problems with leg cramps and pulls.<br /><br />The week started pretty well with yoga and a 3 mile run on Monday. The team got together on Tuesday at a local beach on Lake Erie. I was there. We started with a half hour swim in the lake. This is the first time I have been swimming since vacation. It felt good and I was able to maintain a strong stroke for the entire time. The water was pretty rough, which added to the challenge. We had all brought our bicycles. So, after the swim we biked for about 45 minutes then finished up with a 2 mile run. It was a mini-triathlon. I picked up my new "Team in Training" Tri shorts and top. Pretty cool! No matter how I do in D.C., at least I'll look good. It was really good to get together with the rest of the Team. I really don't have the opportunity to do that too much.<br /><br />I did yoga on Wednesday, but nothing else since I wanted to rest up from the workout on Tuesday. On Thursday, I started with yoga and went for a 6 mile run. I completed 5 miles and waked the last after I felt a sharp pain in my right calf. I knew if I continued running it would just get worse, so I walked the rest of the way. That's when I decided to look for salt pills.<br /><br />On Friday I did yoga and gave my legs a rest. On Saturday I rode about 6 miles. On Sunday I met up with the Team again and swam for about 45 minutes in Lake Erie. After the swim, we ran about 2 miles. A beautiful day for a nice workout.<br /><br />Oh, yes. And I ordered a bottle of salt tablets I found on the internet. They're "SaltStick" brand and have all the good stuff - sodium, potassium, magnesium, and calcium. They even have some Vitamin D to help the absorption of the calcium. Hope they work.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-73611477284604644462009-08-17T13:27:00.000-07:002009-08-20T07:50:37.097-07:0027 days and $0 to go!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5bZorIMrxL3LqjKOfPLCXRAJxI4NtyZi-pztmbAVB2IHYVeYirX4scrx7lWiah7F_9yFyGA15E9Et2OohkGgBboHdBbWuCODa-TiCV6InghfhjYjCe4cqu8ysbxy2utIpdblA-QqWVunt/s1600-h/pittsburg.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5bZorIMrxL3LqjKOfPLCXRAJxI4NtyZi-pztmbAVB2IHYVeYirX4scrx7lWiah7F_9yFyGA15E9Et2OohkGgBboHdBbWuCODa-TiCV6InghfhjYjCe4cqu8ysbxy2utIpdblA-QqWVunt/s320/pittsburg.jpg" alt="" id="BLOGGER_PHOTO_ID_5371032629423113714" border="0" /></a><br /><div style="text-align: center;">The Pittsburgh skyline as seen from Mount Washington. The bridge that is visible spans the Allegheny River. The Ohio River is in the lower left. The Monongahela River comes in from the upper right but is not visible in this picture.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWyLdOkgrH3VRdPOXtJZt7cfiF9tJ0i_i7tbv7om_GxYwrih3cbmdZNi2Ivhf7tQ2E4A39BklIzxo6qNlT3I0eDUQJLZnsOJxJFT1pCkEx18ck2xIQaijAz3nBJBVQuFX-JCVKF5VDOQVa/s1600-h/Heather_Owl.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWyLdOkgrH3VRdPOXtJZt7cfiF9tJ0i_i7tbv7om_GxYwrih3cbmdZNi2Ivhf7tQ2E4A39BklIzxo6qNlT3I0eDUQJLZnsOJxJFT1pCkEx18ck2xIQaijAz3nBJBVQuFX-JCVKF5VDOQVa/s320/Heather_Owl.JPG" alt="" id="BLOGGER_PHOTO_ID_5371032449407939202" border="0" /></a><br /><div style="text-align: center;">My daughter with the biggest owl I've ever seen.<br /></div><br />Yoga and running. That comprised much of my training this week. Tuesday and Wednesday, I did my joga routine and ran about 3 miles. No real problems with the calf cramping. That's a good thing. Hopefully, I am past that. I definitely need to start gearing up for the big race, which is less than a month away. I decided to step up the distance on Thursday, covering 5-6 miles on my morning run.<br /><br />Thursday evening, I was in Pittsburgh to visit my youngest daughter who was interning for the summer at the National Aviary. She is staying on Mount Washington on the shores of the Monongahela River, which joins the Allegheny River to form the Ohio River at the base of Mount Washington. Two blocks from where she was staying is a stunning view of downtown Pittsburgh. Friday and Saturday morning, I ran the length of the aptly named Grandview Avenue along the crest of Mount Washington. It was indeed a "grand view". It was also quite a workout! The crest of Mount Washington is actually quite hilly!<br /><br />I finished the week by biking about 10 miles on Sunday, after doing my joga routine, of course.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-77894748353219767052009-08-10T17:46:00.000-07:002009-08-10T17:47:24.628-07:0035 days and $0 to go!Yes, I have met my fundraising commitment and goal. A big thanks to all who contributed. Your generosity is helping those who are truly in need... and, one tri-geek to participate in a truly wonderful event. Thanks!<br /><br />I spent most of the week running in the "Big Easy". I'm still nursing a slightly pulled left calf but it's definitely improving. Regular Yoga before my morining run is helping a lot. I must stay flexible and that seems to be the best way for me to do that.<br /><br />On Monday, I ran a total of about 3 miles from the Hotel to the Super Dome and back. This was not a particularly interesting course. So, on Tuesday through Friday I decided to take a more well-worn path through the French Quarter. Much more interesting. Interesting architecture, interesting people, smelly streets - at least early in the morning before they get a chance to hose everything down. You have to dodge the occasional tipsy pedestrian unsteadily wending their way back to their hotel after a night of merriment. In admiration, I hailed the garbage collector who was doing pullups on the side of the truck while it was moving. First time I've seen that done. A couple of times, I passed a warehouse full of women shucking oysters for the days repasts. All in all, a very interesting place.<br /><br />On Saturday, for the first time since vacation, I climbed on my bike and rode about 10 miles. I had intended to ride out to Headlands Beach but the Greater Cleveland Triathlon was in full swing. I hadn't realized it was this weekend. So, after gingerly dodging a few runners to keep from interfering with their race, I headed back home.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-46115062317747913032009-08-02T05:21:00.000-07:002009-08-02T05:22:40.997-07:0042 days and $120 to go!I started to get back to the regular running regime this week, but my old nemesis, the pulled calf muscle, got in my way. Back from vacation, I flew to Florida for the week hoping to get in some good running. So, Tuesday morning after a 20 minute session of Yoga, I went for a 3 mile run. I noticed about three quarters of the way through the run that my right calf was beginning to tighten a little. By the end of the run, it was clear that I probably had trouble. It stiffened up over the next day or two, so I was only able to walk. The walking seemes to have loosened it up a little. I was able to run 2-3 miles on Saturday morning, but I am still feeling a little stiffness in that muscle.<br /><br />In the mean time, I have decided to concentrate on my Yoga routine. My left knee, which has had a couple of surgeries over the years seems to do much better if I flex and stretch the surrounding muscles regularly. I have gotten away from the Yoga a bit lately. Getting back to it will be a good "tune-up" for the big race, which is only 6 weeks away now.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-29357839443389470592009-07-26T18:36:00.000-07:002009-07-26T18:38:00.362-07:0049 days and $120 to go!I actually took a bit of a vacation this week from the training. After all, I was on vacation.<br /><br />Monday, Heather and I took the kayaks to the south inlet and paddled to an island about 1 mile from the shore. On the way back, we noticed that the skies were darkening quickly and we saw flashes of lightning. We started paddling harder when we noticed about 3 or 4 dolphin had joined us. They are magnificent creatures! They shadowed us for about 10 minutes, once startling me when one of them exhaled loudly through his blow hole right behind me. I almost fell out of the kayak! What an amazing experience. We made it back to shore before the dark clouds closed in.<br /><br />Tuesday, I got serious (for one day) and ran around the island once more. It was a good run and I felt strong when I finished.<br /><br />The rest of the week involved two more trips to the south inlet with the kayaks, numerous kayak excursions up and down the beach with Heather, and a 200-300 yard swim between two break-waters with my brother and sister - an annual ritual of ours. Saturday we drove straight home, leaving Edisto at around 7 AM and arriving back home to Mentor at around 9 PM.<br /><br />This morning I went for a 6 mile run. Now starts the really serious training for the Nation's Triathlon in September. I can't wait!Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-75178746591135398762009-07-20T10:41:00.000-07:002009-07-20T11:02:10.161-07:0056 days and $220 to go!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4vqHLq1aTAAYoOWbgY3ODsdPNQVbp9XdFPLAycozryBfm0l2Nt_upmfmR-ugUQMVdltsKLrEPp6cINcRjtbXb9iVrVpjCxvWwnoqu-0u9GzfndT9FG41AQAhGHm2rUqAzxWRey6ScKcSv/s1600-h/IMG00056.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4vqHLq1aTAAYoOWbgY3ODsdPNQVbp9XdFPLAycozryBfm0l2Nt_upmfmR-ugUQMVdltsKLrEPp6cINcRjtbXb9iVrVpjCxvWwnoqu-0u9GzfndT9FG41AQAhGHm2rUqAzxWRey6ScKcSv/s320/IMG00056.jpg" alt="" id="BLOGGER_PHOTO_ID_5360601517976433202" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbyZeTB82B_OnUKl_nkEqsM4Qs5hBq-CJ-6gHHekNKs0hstq9_jHWXkP80LKA4zQLRCtJXIfY1Ob4dulQwNb-2CpkPbF8k2Ws01brJKXgrUnaVmIVuVKdysbtG_IP6Uc0_PdXtd0bixzYu/s1600-h/IMG00057.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbyZeTB82B_OnUKl_nkEqsM4Qs5hBq-CJ-6gHHekNKs0hstq9_jHWXkP80LKA4zQLRCtJXIfY1Ob4dulQwNb-2CpkPbF8k2Ws01brJKXgrUnaVmIVuVKdysbtG_IP6Uc0_PdXtd0bixzYu/s320/IMG00057.jpg" alt="" id="BLOGGER_PHOTO_ID_5360601351371613586" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxp-pnJDQpvtuFDh4_aqP5AACm7TGKIsneFotscKEakHdYjxCUihx60X3pdYz8R-zl9IWKxcJCmfvqkcFjcbC0hKUByWH-R8n05GQn3OD-pclTmmxCsMDT6b2Tqma6ImQQe3jGwicNfHhi/s1600-h/IMG00060.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxp-pnJDQpvtuFDh4_aqP5AACm7TGKIsneFotscKEakHdYjxCUihx60X3pdYz8R-zl9IWKxcJCmfvqkcFjcbC0hKUByWH-R8n05GQn3OD-pclTmmxCsMDT6b2Tqma6ImQQe3jGwicNfHhi/s320/IMG00060.jpg" alt="" id="BLOGGER_PHOTO_ID_5360601230056093442" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnmvTAhbzwNq9YEswM7mwz9hGP_6dM4AbSj5moy2aUa3tI_UAQB76lwZG9MnVBKkg5IW5r0PT_eDfRYESpQMttO6txItkV7NNQVeXV6tc-7Soqh3MfTdqmeh6l2XA_2SYQ1wRUjLEzJHra/s1600-h/IMG00061.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnmvTAhbzwNq9YEswM7mwz9hGP_6dM4AbSj5moy2aUa3tI_UAQB76lwZG9MnVBKkg5IW5r0PT_eDfRYESpQMttO6txItkV7NNQVeXV6tc-7Soqh3MfTdqmeh6l2XA_2SYQ1wRUjLEzJHra/s320/IMG00061.jpg" alt="" id="BLOGGER_PHOTO_ID_5360601085824188306" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_H4ZXi0mWONFgo9rxAhWmOwQPk4hyLtTcRqGSpcwXh5gW6vMD95t7Zz4HZVjgMG9W8q_mkPESUdC0tg19QPq-ZrMlA29GQu7UhvmSUgfw_D6NWhUtqTmCWZi8who69jFE2H0wY3Jwxak-/s1600-h/IMG00063_upright.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_H4ZXi0mWONFgo9rxAhWmOwQPk4hyLtTcRqGSpcwXh5gW6vMD95t7Zz4HZVjgMG9W8q_mkPESUdC0tg19QPq-ZrMlA29GQu7UhvmSUgfw_D6NWhUtqTmCWZi8who69jFE2H0wY3Jwxak-/s320/IMG00063_upright.jpg" alt="" id="BLOGGER_PHOTO_ID_5360600954061866322" border="0" /></a>My first week of training on vacation went very well. On monday I ran around Edisto Island from our cottage to the south inlet, out on the beach for about a half mile, then back to the road, down Jungle Road and back up Palmetto to the cottage again. It took about an hour and a quarter, a distance of about 7-8 miles. I finished out the day's training with a one hour bike ride through the state park. Check out the cool pictures of my route.<br /><br />On tuesday, I did a shortened "brick" workout riding for a half hour, then jumping off the bike for a quick half hour run. Wednesday, I hopped back on my bike for a one hour ride through the park again. Gee, I love that route!<br /><br />I thought Thursday would be a good day attempt another long run. I was wrong. The humidity was up and there was no wind. So, even at 6:30 AM it was tough going. Half way through the run, I got a little worried about dehydration, so I stole a drink from the garden hose of a house I was passing. Now, Edisto water is so bad tasting that everyone who vacations here gets their water in bottles from the local firehouse, so this is decision I made out of pure desperation. Anyway, I finished the run and immediately jumped into the pool.<br /><br />Friday, I went for any easy ride with my brother, sister, and my daughter, Heather. Saturday, Heather and I went kayaking up and down the beach. To finish out the week, I decided that Sunday morning would be a good time to try another long run around the island. The humidity was down and there was a little bit of a breeze. The run went well.Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0tag:blogger.com,1999:blog-3092206460126905875.post-46540324777802107182009-07-12T11:46:00.000-07:002009-07-12T11:53:54.860-07:0063 days and $950 to go!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFy20pGaTnX5RQ1KzxxjBLw35N2TwXB5ze25FD_vKcG4h7fEILJEDgNrQugPeGpA4Haes7ve9hEI0JhNAhpkzaGuMVGHKXY7gLOKLh0nizzGuS1Y3w8PiuzoI_WhvYV34BI3oAVi4NW_z6/s1600-h/IMG00036.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFy20pGaTnX5RQ1KzxxjBLw35N2TwXB5ze25FD_vKcG4h7fEILJEDgNrQugPeGpA4Haes7ve9hEI0JhNAhpkzaGuMVGHKXY7gLOKLh0nizzGuS1Y3w8PiuzoI_WhvYV34BI3oAVi4NW_z6/s320/IMG00036.jpg" alt="" id="BLOGGER_PHOTO_ID_5357648771753377714" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4kIwwc5jMvWRXzZBLgOl87l1il6pv4B8kuuH8gbgGp0GCe6x0YDsIICbNc1nOqurcCuV5B3BX33xnDePeXPXByg4o9WEkeOHMMl71JJYnDHL9thyphenhyphenK7wlNf_x-4l316xA6C3nTLD8okujj/s1600-h/IMG00046.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4kIwwc5jMvWRXzZBLgOl87l1il6pv4B8kuuH8gbgGp0GCe6x0YDsIICbNc1nOqurcCuV5B3BX33xnDePeXPXByg4o9WEkeOHMMl71JJYnDHL9thyphenhyphenK7wlNf_x-4l316xA6C3nTLD8okujj/s320/IMG00046.jpg" alt="" id="BLOGGER_PHOTO_ID_5357648613348262002" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAN1Q9kWorVz7YDPFpT7fr9d9pDHfsakd0q_SricRVwZ80P6YAJQD9yoX0SoMSMfbqo2j77Fg1Mglb4NqLeAVZk9UZx_Jg0l9HogK394riQFwmFjr_Phnv0tc-5drLGrLXoezgFXSMZVND/s1600-h/IMG00051.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAN1Q9kWorVz7YDPFpT7fr9d9pDHfsakd0q_SricRVwZ80P6YAJQD9yoX0SoMSMfbqo2j77Fg1Mglb4NqLeAVZk9UZx_Jg0l9HogK394riQFwmFjr_Phnv0tc-5drLGrLXoezgFXSMZVND/s320/IMG00051.jpg" alt="" id="BLOGGER_PHOTO_ID_5357648139646589074" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU8eF4HNe2Z-7f-_hCb1YDx1HAt4uUylmcYo7pzc4x_9Z1wZBsA6RRuIDxIcaR5k8zJCzVkwmnbCGUrYH5i9MomoygjuhvMlypoVHNMnLT4C2mOtaEJ2g6RbOJ4qMqdaENaqVWKlqj8-dB/s1600-h/IMG00055.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU8eF4HNe2Z-7f-_hCb1YDx1HAt4uUylmcYo7pzc4x_9Z1wZBsA6RRuIDxIcaR5k8zJCzVkwmnbCGUrYH5i9MomoygjuhvMlypoVHNMnLT4C2mOtaEJ2g6RbOJ4qMqdaENaqVWKlqj8-dB/s320/IMG00055.jpg" alt="" id="BLOGGER_PHOTO_ID_5357648013235291314" border="0" /></a><br />Got in some good running on Tuesday, Wednesday, and Thursday this week. Also, raised another $300 for the cause! I started out with about a 3 mile run on Tuesday. Wednesday and Thursday I decided to push it a little and managed about 7 miles on each day. But, I was particularly encouraged by my run on Thursday. After a 1 mile relatively easy warm up, I felt strong through the rest of the run. Maybe my "aerobic base" is really beginning to build.<br /><br />My training for the rest of the week was sporidic at best since we left home on Friday morning to drive to our vacation on the South Carolina coast. I am sitting under the deck of our rented beach house at Edisto Island composing this. It is the middle of a beautiful day at the beach but I am not ready for all that sun just yet.<br /><br />On friday, we drove to Hendersonville, North Carolina, to stay the night and finish our drive to Edisto on the following day. My brother and I rode our bicycles into "Historic Downtown Hendersonville" on Saturday morning. It was a beautiful place and a nice ride that took about 1 hour. After breakfast in the hotel, we decided to check out one of the local sights before heading to the beach. An easy half hour drive took us to Chimney Rock Park where a stark pillar of rock (see the first picture) offers an amazing view of the surrounding countryside including Lake Lure.<br /><br />I ascended several flights of steps to get to the top of that rocky perch and be greeted by a stunning vista of the valley and the lake below (the second picture). Several more flights took my brother, sister, and I ever higher so that we could actually look down on Chimmney Rock and its flock of eager tourists (the third picture). We left the park only reluctantly, but another four and a half hours brought us safely to our vacation destination at Edisto Beach. The perfect place to train for a triathlon! (the final picture)Lou Aratahttp://www.blogger.com/profile/07501055282942866130noreply@blogger.com0