The Amazing Race!

Sleep came late.

When it came it was like a much needed cool breeze on a hot day that flutters curtains, tantalizing you with its touch.  Sometimes lingering long enough to bring refreshment but often beat back by the heat, leaving you wanting for more.

Upon the umpteenth waking and seeing the dawn approaching through the farmhouse windows where we were staying, before the alarm had its chance to declare "RACE DAY!," I got up.  That cool breeze of sleep had lost all strength and the heat of the race beat it back one final time.

Despite the never-ending night of restless slumber, I felt alive.  The dreams of the night had been priming my system and endorphins were flowing freely as pre-race excitement gripped me.  I dressed for the race, I ate my breakfast, I fixed my running number to my race belt, I checked my bag to make sure everything I needed was there.  Nils and I left the farmhouse and headed to the race site.  An agonizing 40 minute drive.

Arriving at the race site my excitement was amplified by the parking lot filled with cars carrying bikes, people in race gear, and banners proclaiming starts and finishes.  Because Nils wasn't able to arrive early enough the night before, we had to pick up his packet before bringing our gear to the transition area.  We walked the swim course entrance and exit, path to the transition area, bike start and finish and run start, mentally creating our maps so we could move quickly between the stages.

Stowing our gear in the transition area, we stopped to get marked and then we headed out for a warm-up run.  The morning air was crisp and cool. As we ran, we reviewed with each other our preparations and hopes for the day.  It was good to finally be there, running the course, getting ready to race.  After running, we jumped on our bikes for a short ride.  Not much talking now.  The start was looming closer.

After a final check of the gear, and making mental notes on the order of operations during the two transitions, it was time to put on the wet suit and tackle one final warm-up.  The 64 degree water was refreshing after the light exertions of the biking and running.  The wet-suit provided every bit of insulation from the chill waters I had hoped for and the water felt pleasant to be in, not cold as I was afraid it might feel.  As a part of the novice group of racers, my swim cap was white and I gravitated to other "white caps" as I exited the lake in preparation for the start.  With approximately 400 racers, the beach start would go in waves.  4 minutes between each wave with mine going last.

As the race began and the first group headed into the water, Nils and I searched the beach for our families.  Both of us were relieved when Emily, with kids in tow, headed towards us at the swim start.  Heather, Lizzy, and Xander were still at the van since poor Lizzy got car sick on the twisty road from the farmhouse to the race site and threw up all over herself and her car seat just before pulling into the park.  I said a quick prayer for Heather and Lizzy and wished that I had time to help.  The air horn announced another wave of swimmers, however, and my time was fast approaching.

As us "white caps" made our way into the starting area, I went to the water-line, concerned that being at the back of the pack would be too difficult to navigate through all the swimmers.  The fear of  the swim was gone but I was nervous about the waves, anxious about the bodies surrounding me.  When I first began my training, I could barely swim 50 yards without needing to rest and there I was ready to swim 750 meters in a lake.  No blue line guiding me, no calm pool waters at 82 degrees, no bottom to stand on if something happened.  The butterflies, adrenaline, nerves were wound tight as the air horn blew.

Six or seven quick steps into the water, a dive forward and it began.  Bodies surrounded me and I became very concerned about getting kicked in the face or gouged by a stray hand.  Taking a breath was difficult as the waters churned in a cacophony of splashing and kicking.  Looking up I found myself already veering off to the right of the course, finding it difficult to get my bearings without my pool bottom to guide me.  Mentally I was severely distracted from the measured, practiced, strokes of the pool and I found myself short of breath, unable to maintain my breathing patter of three strokes to one breath.  Course corrections were difficult as I realized that I had not given enough thought to the motor movements of looking forward when taking a breath in order to maintain course.  I wasn't even 100 meters from shore and the obstacle of the swim was taking a toll on me mentally and physically.  Where I was energized and keyed just a few moments before, I now felt taxed and weak.  I needed to take some time so I did the equivalent of "walking" by keeping my head above water, doing some doggy paddling and engaging in self-talk to beat back the onslaught of negative thought and emotion.  And then I went on.

The swim was tough.  After 250 meters the crowd had thinned and I was no longer running into people regularly, feeling guilty about impeding their progress and causing them the same mental and/or emotional anguish I was feeling.  I was still having difficulty with breathing and course corrections but was no longer as anxious about it and decided to just swim and get through it.  After about 400 meters things got better and I was able to maintain a breathing pattern and confidence was returning.  I looked at my watch when I figured I was about halfway through and realized that, although I wasn't swimming fast, I wasn't doing as badly as my battered thoughts and emotions would have me believe.  I rounded the final buoy and headed for the exit.  I had no idea how many "white caps" were behind me but I saw plenty ahead of me and hoped I wasn't ruining my chances for a 90-minute or better finish.

Exiting the water I made my way up the beach and steps, to the cheers of three little girls.  My energy level immediately went up and the joy at having them there, cheering me on, truly gave me a boost that was sorely needed after the trial of the swim.  Transition to the bike went well.  Helmet first, then socks and shoes, oops!  I forgot to put my shirt on before the helmet went on.  Too late, I decided, I will bike without it.  Running up the slope to the mounting line, my legs felt good and I was eager to be on my bike, my strongest leg of the race.

From the very start of the bike portion, my legs felt good.  I got into a good gear and didn't have much problem at all with getting up to speed.  I had my computer on my bike and knew I wanted to maintain about 30 km per hour as my average speed.  I was able to get there quickly and didn't feel sluggish.  Within the first km I was able to start passing people.  That is a big motivator for me.  I hate being passed and love passing others.  The bike leg had several hills that had people in their granny gears to climb.  With those ups, there were some fantastic downs as well and I think my maximum speed was over 52 km per hour at one or more times during the bike leg.  Riding is pure joy for me.  I love to be locked onto my pedals, conquering hills, feeling the wind rushing by and knowing that wind is me moving swiftly through the course.  My focus on the race was intense but the beauty of the course was not lost on me.  Lake views, trees, and warm spring air were all part of the sensate experience of the bike course and it was magnificent.  I remember very distinctly as I made my final turn around and was heading, finally, towards the finish line rather than away from it, a significant hill where many bikers were moving slowly up.  As I drew nearer and began to pass I asked if they were having fun.  Some of them groaned but most of them laughed and I was so glad I was there doing exactly what I was doing, at that moment.

Coming into the bike finish I was finally able to see Heather there, standing on the sidelines.  Her smile and encouragement, along with the girls (Emily too, smile), energized and invigorated me.  I wanted to make her proud of me and be able to look at her and tell her I did my best.  I realized just how important it was to me that she be there, sharing the race with me.  I flew past her on my bike and into transition with even more determination.

Transition to the run was easy.  Put the bike up, rip off the shoes, put on the running shoes, remove helmet, put on hat and glasses, down my energy gel and go!  It went pretty fast and I was feeling really good.

Exiting the transition area and after starting the run I looked at my watch. The chrono function showed something like 1 hr 2 min.  I was worried I wouldn't make it under my goal time of 90 minutes.  After 200 yards, I stopped to stretch my calves.  I am not good at doing my stretching when I work out.  I want to move, to sweat, to "get on with it" and so I don't take the time I should to stretch.  However, I knew that if I didn't stretch at that time, I wasn't going to do well in the run and figured the time to stretch would be won back by not cramping up.  It was a good decision.

The run was hard.  It wasn't that I was concerned about finishing.  I was now racing against the clock, trying to get in under that 1 hr 30 minute mark I had set for myself.  My legs were tired after the bike ride, I had pushed hard on the bike, and they weren't really that interested in running.  This is when the determination to make my goal time really helped me keep moving.  I was also glad I had started my watch at the beginning of the race and let it run.  Glancing down at my time helped me pick up my pace and push up some of the small hills that were part of the course.  Hills that, a few minutes earlier on the bike, weren't much at all were now much bigger.  It was great as I ran up one of the hills to have a woman headed towards the finish line yell out, "Don't you let this hill beat you!  You are stronger than this hill!  Push it!"  I don't know who she was, or even her number, but her encouragement was welcome and helped!  Again, as on the bike, I hate being passed and wasn't ever passed on the run.  I was passing others and having a person in front of me to pass helped me keep my pace strong.  As I would pass one, my gaze would shift to the next and I would let them draw me forward, working to pass them.  In the last km, I have to admit, I walked some.  Only about 25 yards but I walked.  The small hill I was going up was taking its toll on my legs and I walked that short distance before glancing at my watch and realizing that, if I started running again, I could make my goal.  The watch got me going again.

I came running into the parking lot area towards the finish and there was my family, standing together, cheering me on.  I was tired, my lungs were burning, my body was protesting but the joy I was feeling at nearing that finish line and having my family there cheering was incredible.  I ran.  I crossed the finish line with hands in the air and my own cheer escaping my lips.  I had done it.  I had become a triathlete.

I started out this journey thinking that finishing would be enough.  And it was.  But as I trained, felt stronger, and lost about 30 pounds in the process, I wanted to do more.  I wanted to finish with respect for myself, the effort and achievement had to be significant to me and so the timer became part of my goal.  It was never about being faster than the next person, it was about doing my best.  And so, it was with a great deal of surprise that I discovered I had placed third in the novice men category with a time of 1:27:07.  There was no regret at not being first or second, just joy at the achievement and opportunity to race.  In fact, my third place finish in my category meant I was 104th out of all of the men and 126th out of all of the men and women.  There could be no conceit for my prize.  There was only happiness at the journey and the accomplishment of something done well.

I look forward to doing it again.

Race Week!

I can't believe it!  Race Week is HERE!

Got an email from the race organizers tonight and it has me totally pumped for Saturday.

Swam in my wetsuit for the first time on Tuesday, will get another practice swim in it today.  Feels very different!  Buoyancy is wild, much easier to keep good body position.  I think it was cutting 4 seconds off of every 25 yards, that's pretty significant over the course of 820 yards.

Actually looking forward to the swim portion of the race.  It still isn't my best event by any stretch but I feel like I have made the most improvement there so am excited to be "tested" by the race conditions.

Will be posting how things go on race day, I hope, here and on FB.  Phone is synced to both of them so will depend on how busy Heather is with the kids.

Cool App and a Good Run

Heather has a cooler phone than I do.

I can admit it.  My manliness isn't threatened by it.

I am just glad she lets me play with it once in a while.

Her phone, the Droid, has lots and lots of apps that can be downloaded and used on the phone.  I was looking around on it for something that could log my runs using the GPS.  Success!  JogTracker!

Took it with me and found out a route I was enjoying running was 4.4 miles.  Good to know.

Now I just have to convince her to let me take it with me more often.

Wish me luck!

That Dog Won't Hunt!

So, I have a dog.  Australian shepherd to be exact.  5 years old.  Overweight.  And mentally ill.

You think I'm kidding?  Exaggerating, maybe?  Au contraire.  My groomer thinks he is too.  Lucky for me it is the good kind of mentally ill.  Oh, there is a good kind, make no mistake.  Anyway, the virtues of my mentally ill canine are for another time.  What happened today, however, shocked me.

Max is an Australian Shepherd, as I mentioned.  These are working dogs that love to run and play and have fun. Despite his mental illness, Max likes these things too.  Normally, I get the leash out and it is all I can do to calm him down enough to get the darn thing on his collar.  Today, not so much.  So, we get out the door and head to the woods.  Max LOVES the woods.  Lots to pee on in the woods.  TONS to pee on in the woods.  He is happiest when he is peeing on things so the woods are Disneyland.  When we are in the woods, he is off leash.  He pees, then catches up.  (He may be fat but he is still and Aussie and can run faster than spit in a tornado.)  This works fine and I can run as fast as I want and know that he will not be far behind.

Today, for whatever reason, he decides that running through the woods isn't his thing.  From the get-go he wasn't keeping up.  But I ran on, called him, and he came.  We saw some people in the woods and he wouldn't go past them.  Sigh, there's that mental illness I was talking about.  We get past that huge obstacle in his psyche and head out again.  Get to our first creek crossing and he won't cross.  Finally, after squatting down and making that sickly sweet baby voice you use when you really want your dog to behave, he came.  I put him on leash and he ran right next to me the rest of the run.  Slowed me down in the woods cuz the trail is really on person wide but other than that, didn't really resist running.  It was weird!   I had never seen Max act that way about going for a run before.  He is normally so enthusiastic.

Maybe he remembered the other day when, at the end of the run, he was wheezing and hacking far worse than I was.  I did say he was fat, right?  I can't always take him with me on my runs so he doesn't get the exercise he needs, but we are working on that.  I love having him with me on my runs and hope that we don't have a repeat of today.  I love having him running through the woods ahead of me or behind me, off leash, just the two fat guys in the family out pounding it out.

Only picture I had on my laptop but that's Max!

I highly recommend taking a dog along with you on a run.  Especially if you can let them off leash to run with you in the woods!

Was that a Fish in the Pool?

Whoa!  I don't know what happened.  I don't know how it happened.  I don't know why it happened.  All I know is that it happened.  Today, while doing my swim workout, I cranked out 825 yards (approximately 750 meters) in 16:11:49.  I couldn't believe it when I looked at my watch.  Now, it is possible that I was off by 50 yards and had only done 775 yards.  If that were the case then you would need to tack on about a minute to that time.  But I don't think I miscounted the laps.  The swim felt good today.

I decided to run before getting in the pool so did about 17 minutes (15 min run and 2 min cooldown) on the treadmill before heading into the pool.  Did 100 yards of warm-up with a lot of rest (4.5 min) then decided it was time to get it done.  Had to so I could be back home to help get the girls off to school.  Away I went.

Today was different.  I could feel myself pulling myself through the water.  I could actually feel some speed at times.  Normally I claw my way through the water without feeling like I am really making forward progress.  There is lots of movement but not much propulsion, if you know what I mean.

So, overall, things were good!  Happy with the swim and looking forward to getting faster these last couple of weeks before the competition.  Maybe that 15 min mark during the swim really is within my reach... only time will tell.

Way to Go!

Blaine and Theresa completed their first triathlon on Saturday and both felt great and are looking forward to doing more!  Congratulations!!

Woo Hoo!

Back at it!

So, after more than a week of NO training (Yeah, I know, that's just not the way to get ready for a triathlon but it was OM State competition for my oldest and then Spring Break filled with family time.  That's my excuse and I am sticking to it!) I was back in training this week.  Things feel pretty good and I am really confident that finishing the race is very doable at this point.  My new goal is to finish everything in less than 1:45:00.  I think that for a first race, that is a good goal.  Looking at the standings from last year for the 37 year-old guys, many of them were finishing less than 1:30:00 so I would definitely be at the back of the pack for the age group.  The fastest overall time was 1:04:11 and the slowest time was 2:07:05 for the men (ok, one slower than that at 2:34:34 but I consider that an outlier).  If I were to get under my time then I would be placing 227 or better according to last year.  Current registrations for the race are at about 185 men and some won't show so I am really looking at being one of the last to finish.  But, hey, first triathlon, not my last one, so I am going to do my best for under 1:45:00 and call it good.

My sister, Theresa and her husband, Blaine, are competing in their first triathlon this weekend!  I am eager to hear how they do and am sending forth good racing vibes for them to do well!  Go Theresa and Blaine!!

Oh, and my training log on this page gets updated more than I write a post.  That doesn't notify people when it is updated so if you want to check it out, come back often.

Swim Faster!

I am not what you would call a fast animal.

I know some fast people.

I long to be a fast person.  I am not.

So I should not expect that the speed at which I propel my body through the very dense matter we call water would be any different.  After all, I am not fast.  If I can't be fast, however, can't I be faster?  Is that too much to ask?

I was out of bed by 5:15 am this morning.  Although my alarm went off at 5:00, I was firmly committed to more sleep.  However, Max didn't get that memo and so in he came at 5:15 demanding to be let outside.  Max is our dog.  So, since I was up and there were a lot of things to get done today, I went to the gym.  I was TIRED, but I went.  Lifted for the required 20-25 minutes and then headed in to the pool.  I warmed up with about 200 yards of body positioning, breaststroke, sidestroke, etc just to get the feel for the water because I had already warmed up by pumping iron for 25 minutes.  Took a short breather, set my stopwatch and hit 'Start.'

I was in the water to do 20 minutes of Level II swimming.  Heart rate monitors don't really work in the water though so it is basically just trying to swim at an easy pace that doesn't leave you gasping air all the time.  I actually did wear my monitor in the pool one day and would stand up and check my HR periodically just to see what was happening.  It certainly wasn't Level II.  As usual, it was Level III or IV most of the time and I was really trying to keep it down.  But I digress.

So, here I am swimming my time, trying to focus on good form and not exert myself too much.  Goal: 1000 yards in 20 minutes.  Simply 30 seconds per pool length.  1.2 seconds per yard.  That's pretty slow.  I am swimming along checking my time occasionally and realizing that I am not doing 30 second lengths.  The problem is I feel like I am pushing myself way too much but just not moving.  Persevering, however, I finish my 1000 yards in 22:55.  That's 34.375 seconds per length.  At that rate, my 750m swim (820 yards) ends up being about 18:40.  That's just too slow.

I am very seriously considering some coaching on my swimming technique.  The couple of YouTube videos I have watched have been helpful but they don't give me any feedback on my own efficiency in the water.  I am not fooling myself, I am not going to be fast, but I would like to be faster.  If I could finish the swim portion of the race at around 15:00, I would be feeling great!

I guess it comes down to more training!

Chafing

One more thing...

What's up with chafing!!?? I didn't chafe when I was in HS! Played three sports, did sweaty stuff all the time. There was no chafing!

First the Wii, then the HR monitor, now my own freaking skin!

Enough!

I know, I get it. I have been a fat, lazy, soft-skinned slob.

Chafing! Grrr!

Headed out to buy some Body Glide tmw.
Sent from my Verizon Wireless BlackBerry

Freaking Heart Rate!

So, I am using a book by Eric Harr called, "Triathlon Training in Four Hours a Week" as my guide for the training I am doing to prepare for the May 1st experiment in physical torture.  It is a huge advocate of training by heart rate zone and time rather than by distance traveled, laps completed, pedal cadence, etc.  So, like a dutiful student I went out and bought a heart rate monitoring system.  Bought a Timex Ironman Triathlon system.  It works great.  Too great.

Now, not only does my Wii tell me I am obese (ok, overweight, I have dropped some weight but I am still fuming about the obese thing, cut me some slack!) but now my watch tells me that looking longingly at a slice of pepperoni, green pepper, sausage, and mushroom pizza is an aerobic workout.  Pathetic.  Seriously, it is so bad that I am pushing Zone III (that's the aerobic training heart rate zone for those who aren't initiated) just from mopping the floor!

Here is my problem.  The book mentioned above has next to no workouts outlined that are in the Zone III and Zone IV areas.  If I walk briskly I am in Zone III.  Jogging, almost immediately into Zone IV.  So, I guess that means I am fat (according to Wii) and close to death because my heart rate is so pathetically high at doing menial tasks (according to Timex).  Thanks to technology I can now offically say I am fat and out of shape and have the data to back it up.  This sucks.  I can't pretend anymore.  However...

I have done some research and have determined that in order for me to change my fitness level.  I need to be working out in three different zones on a regular basis.  It seems that I need to burn fat by staying in Zone II, workout in Zone III to improve my "functional capacity," and make forays into Zone IV in order to really increase my fitness level.  So, Mr Harr, I am almost completely throwing your recommended zones out the window for now until I can actually increase my fitness enough that it makes sense to work out in Zone I and Zone II.  I realize I may be giving up the benefits of burning 85% of my calories from fat, from Zone II, but I really need to be fitter if I am going to have any pride when crossing the finish line.

Final thoughts.  The exercises that came with my heart rate monitor to determine max HR didn't work for me. I found out, one day, by running home from dropping the car to be serviced that I was able to get my HR up almost 10 points higher than I had it set before.  This was one of the reasons for my frustration over the zones.  I didn't feel like I was working out at all.  I am still not convinced that my max HR, while running, is 195.  I think it might be higher still.  Case in point, tonight on my run, Sam was riding her bike while I ran.  First half I worked hard to keep HR in Zone III (I coudn't keep it in Zone II for nothing) but was running out of time to pick up kids so just ran the second half back to the car.  I was pretty firmly in Zone IV but was able to carry on a conversation with Sam.  So, I don't know.

Anyway, tomorrow is another day and I am feeling pretty good about being very ready by May 1st.  But I may just worry more about increasing fitness by working out in Zone III, some IV, and less in Zone II.

Here's an article from one of the foremost experts in Heart Zone Training, Sally Edwards: http://www.howtobefit.com/five-heart-rate-zones.htm

Let's Get It Started!!!

For Christmas we bought a Wii. 

We bought a Wii Balance Board. 

We bought Wii Fit Plus.

I stood on it.

Then my kids started to laugh!

They laughed because my cartoonishly handsome Mii with its chisled chin, wide shoulders and trim hips now looked like it belonged in Macy's Thanksgiving Day Parade being pulled by highly trained balloon wranglers.

I almost cried.

Could it be true?  Obese?  Me? Seriously?  With a Wii determined BMI of 31.31 and weighing in at 206.5lbs I knew that something MUST be done.

I should have been prepared.  I should have known.  After all, my 2-year old had been coming up to me in the weeks before and saying how my tummy looked like Santa's.  That should have tipped me off.  I knew I was overweight but OBESE?  I was now a contributing statistic to those stupid news reports about how Americans are fatter and less fit than ever.  I didn't want to be part of that demographic.

So, I determined that something must be done.  About 18 months ago I had started training for a triathlon here in VA that would be taking place in October.  Training was going well until one day I looked online and the race was full!  How could that be?  Just two weeks earlier there were only 72 out of 550 people registered.  No waiting list.  So just three weeks away from the race, I stopped training. 

This time it had to be different.  I didn't start training and then wait to decide and register.  I registered!  Done.  May 1st was now a looming part of my psyche and I had to do something or I would drown during that first 750M swim.  Drowning is a terrible way to die, I have heard, so training began.

All that time ago I had purchased "Triathlon Training in Four Hours a Week" by Eric Carr.  I dusted it off, reread it, and modified the training schedule to match my 10 weeks before the race is held.  I put it online after a week or so and you can see it here: https://spreadsheets.google.com/ccc?key=0AurnFzZ6Pob6dG5BM1RUajN1U3Q5ay02RV9xRmNhQ0E&hl=en

I even sent out some email trying to recruit some fellow victims.  To my amazement, a couple even responded positively.  We are still trying to get together for some of the workouts but things have been going well for me.

I am no longer obese.  I have dropped about 15 lbs and am working my way down the Wii chart of overweight people towards a healthy weight.