Sunday, November 23, 2008
Speaking of being out there ... my coach is out in Tempe supporting some fellow athletes and watching the race but made sure I received my plan for next week last night. Today completes my first week of training under a coach and I have to say that I'm really impressed and look forward to what we will accomplish together. Last week was about 10 hours of training which is my normal workload, but the workouts had much more specificity than I ever forced upon myself. The volume is only going to climb from here. The plan is to race the B2B ironman again in 2009 and then get me to Kona in 2010. The first step in making this happen is to get over this ITBS and get my body ready to take on the workload headed my way. That's the main focus right now.
So ... off season is over, it's back to work for me.
Happy Thanksgiving all!!
Thursday, November 13, 2008
Fall colors in Lexington county
Horses eating breakfast
The family eating Mexican - pic taken by my son
Dad showing off the south paw inverted chip dip
I get the "crazy eye" after a couple of those big beers
Abby chatting it up
"Mr. Photo" himself
I have another ride scheduled for Saturday morning with my friend Tony. I hope this rain moves on about its merry way. Other than soft pedaling I've done a tiny bit of swimming which included my first set of repeats in months. I was shocked to set training PRs on 100 meter sprints!! How could this be? I've only been doing looooooong distance sets for months at 1:34-8 per 100 meters leading up to Nov 1 and now I'm busting out 100s in the 1:20s ... that's like 1:12 per 100 for you yardage folks !? I hope that's here to stay!!!I finally got a chance to talk (via email) with SCTS bada$$ Jeff Brandenburg recently. He gave me good advice about taking this time off training and the importance of having some downtime to avoid burnout later in the year. Hopefully we'll get together for some training after he gets past the Kiawah marathon (my money is on a sub 3). I'm looking forward to riding with some folks that will push me into anarobic bliss. Wouldn't hurt to have training partners to do the same in the other two sports as well. Last year Bill (who now resides in NC) and I ran together quite a bit and upped each other's game with speedwork at the track and river front trail. There's real benefit in good training partners.
It looks like my new coach has my yearly plan in the works and we'll get started on training plan next week. I haven't yet gotten his take on my stated goals for this year. Will he think I'm delusional? I tend to dream big. This should be interesting ...
Tuesday, November 11, 2008
Friday, November 7, 2008
Get over ITBS
I may have finally found the root cause. While in Wilmington I had my gait analyzed at Try Sports and we found that I have a substantial amount of over-pronation in my right foot (the same side as the knee with ITBS). The running world has known for a long time that pronation can be a cause of ITBS because of the ankle's involvement in the kinetic chain of the knee and hip.
My plan for getting rid of ITBS is 3 fold:
- Continue stretching
- Correct the over-pronation with the shoes or orthotics. Since my other foot does not over-pronate, I'm hesitent to go the stability shoe route because of the effect it may have on side with the "good" knee. I've been told by two people now to go see some eccentric guy in Greenville that custom cuts Nike's from a little store called the Run In. I'm going there in the next week or two to get my next pair of shoes. We'll see what he says and then I'll make the call on the orthotics.
- Take 3 weeks off running. My ortho told me to do this 6 weeks ago and I didn't listen. I'm listening now.
With the short-course season coming up I need to get my speed back. This year needs to see sub 6 minute paces off the bike for all my sprint tris. Near that speed for the Olys.
I have a simple plan to get my speed back. I can run a mile at a 5:40 without too much trouble but can't hold it for much longer than that currently. My plan is to simply run that pace (or less) a little longer each week until I can hold 4 miles at sub 6. I'll measure my progress by competing in a few 5ks this winter and a 10k in February. Here's the races I'm targeting:
- Fitness Zone Jingle Bell 5k in Lugoff Dec 13th
- Cold Winter's Day 5k Dec 27th
- Red Nose Run 5k or 10k Jan 17th
- LRAH 10k Feb 27th
My results showed this season that swimming was actually my weakest of the 3 sports. I typically ranked in the top 20%. Not good. I'm at least two tiers from the front of the pack and need to close the gap. My form needs some tweaking to get me there. My plan to find some swim speed is three fold:
- Find a coach to optimize my form. I may see if I can get some time with Janice Thompson.
- Find a training partner who is faster than me. I have an idea of someone I'd like to ask if we can train together. We'll see if he's willing and our schedules match.
- Swim faster. Now that IM is over it's time to push the pace and up my threshold. It's time to bite the bullet and start suffering in the water again.
I need to build and tone all those supporting muscles that don't get targeted by just swimming, cycling and running, especially my core. Cross training and some yoga should help. I'll be looking to get in on some of the group fitness classes here at work this winter to get this done.
Find a coach
I'm seriously considering finding a coach at the moment. I'm pretty serious about triathlon and don't like to leave much to chance.
Build 2009 Tri Schedule
Right now I'm thinking that I'll race as many series events as possible and then do back-to-back 70.3s with the Augusta race and the SC Half the next week. I want to go pretty deep below 5 hours at both races ... around 4:30. That will either lead me into B2B IM again or be the crescendo of my '09 season (unless I somehow qualify for Clearwater at the Augusta race). If I race the B2B IM again I will go below 10 hours.
In 2010 I plan on qualifying for Kona. If you got there via Florida in the 35-39 category this year it looks like you needed to finish in the top 8 of the age group and go below 9:30. It looks like you could go as long as 10:40 at Louisville this year and still get there. That's the long term goal. Get there.
Sunday, November 2, 2008
getting ready to go for a practice swim
feels cold at this point
I really enjoyed the swim and could have stayed in for a long time. The water was very clear for the east coast north of central FL. I could see the bottom the entire time and thought I was shallow, but when I went to go stand I realized I was still very deep and needed to swim another 100 meters before I could stand up.
After the swim it was time to get all the bags together for T1, T2, pre-race, post-race, and bike and run special needs. Then we needed to get the bags and bike checked in by 7:00 PM.
Jennifer was such a huge help. Here she is helping me get my bags stickered.
Putting my bag in the correct bin
It's hard being apart but I'll see you tomorrow my dear
Our heads at dinner. Can't you feel the nervous energy?
Dressed to brave the 37 degree temps
Once I got down to the swim start I put on my wetsuit and began trying to get warm by jogging around. Just as people began heading down to the beach I spotted Jenn who had ridden her bike from the hotel. We walked down the path and between the dunes to one of the most spectacular triathlon scenes I've ever had the privilege of witnessing. The pictures don't do it justice. We were on a large beach with huge dunes that went out to a point with the Atlantic on one side and the channel on the other. It was a vastly open area filled with the a sea of freezing, nervous, wetsuit clad triathletes in bright green swim caps. It was surreal.
Jen and I saying our goodbyes
In the crowd of freezing athletes waiting for sunrise
Even with all our shortcomings, there's no place like the USA!
Dawn. It's almost go time!
Lined up waiting for the horn. You can almost taste the energy.
The pack heads for the channel
Swimming down the channel
The swim leader, a local life guard racing on a relay team. He went 39 and change
The turn at the "wiggly man"
Time to ride
Onto the run
Mile 2.5 still feeing good and finding a good pace
Coming down the chute
Disoriented at this point but glad to be finished
Our view from the breakfast table: surfers. I used to love to do that
Sunset coming into Columbia
In the end I was proud that I was able to finish my first ironman but disappointed that I wasn't able to race to my potential not because of pacing or nutritional mistakes, but because I built my run volume too quickly and brought on ITBS. Now I will take a 3 weeks off running and then rebuild. It's all 5k or less until Festival of Flowers in June of 09. My plan is to build my 5k pace to near 5:40 off the bike so I can compete in the Open division next year. Also, I'm already scoping out my next Ironman. Bring on the '09 season, I have unfinished business!