I went up to Madison with VQ this weekend to ride the course. We started at Fireman's Park. I was planning to ride one loop (40 miles) but things didn't work out as planned. The ride was a complete disaster.
The forecast called for partly cloudy, breezy, high of 50. When I got up there it was cloudy, 30 mph winds and FRACKING SNOWING! The wind was so cold it created snow flurries. I was completely unprepared. No tights, thin gloves, no hat... Thankfully I had my trail running jacket which keeps me warm in all temperatures. But my fingers froze and I couldn't control the bike. One gust of wind nearly took me out on a down hill. My heart was in my throat. Shortly after that, about 3.5 miles in I turned around and went back to my car. I just didn't think I could control the bike without any feeling in my fingers. Grabbing the brakes was nearly impossible. It took nearly an hour before I got all the feeling back. I saw one other person come back in the SAG vehicle after I got back. If everyone else (around 70 people) completed the ride then I will feel like a complete wussy. It's fracking April 26th! Why the hell was it snowing! What an awful awful day. My confidence is completely shot. Round one goes to Madison. But this is a 140.6 round fight. RING THE BELL... I'm coming out swinging!
Monday, April 28, 2008
Wednesday, April 23, 2008
On the edge
I'm grateful it's a new week. And a rest week at that. Last week was a high volume week and I was really tired by Sunday. Muscles start to ache and twitch a little funny and I know I'm on the edge of either overtraining or an injury. When I plan it right, the rest week falls right into place perfectly.
I spent last Saturday downtown at VQ. There was an intensity ride in the morning followed by the VQ Garage Sale. I picked up some nice swag. After the ride I spoke with Jason Glowney, one of the VQ coaches. He helped me plan out my Ironman training for the year. We talked about my limitations and goals and race paces and anything else I had a question about. Then he emailed me a spreadsheet with a suggested training week. Looking at it I know I'm going to relish this rest week before trying his suggestions.
After the VQ Garage Sale I headed down the street to Running Away Multisport. They have great people there who really helped me out with a new pair of shoes. I started by trying on the new Zoot running shoes. They were great. The features they come with would make any triathlete drool. The only reason I didn;t buy them was the lack of padding. They're really more designed as a race shoe. My preference is to race and train in the same shoe. That way there are fewer blister surprises after hours of use. I ended up buying a pair of Newtons. I've been eyeing these shoes online and in magazine adds for some time now. It's only recently that a select few stores in the Chicagoland area started to carry them. When i saw them on the shelf I knew I couldn;t be this close to a pair and not try them on. They let me run around the block in them and the feeling is truely awesome. Talk about a spring in your step. I bit the bullet and purchased them even though they have a pretty steep price tag. They ended up costing more than the pair of clincher tires I bought for my training rims. I got a few pressure blisters on my forefoot during the first 7 mile run I took them on but they felt great on my legs. I just hope them hold up better than some of the reviews I've read. Although many people see the lugs begin the wear and automatically assume they are worn out when they are really just getting broken in. I know these shoes won't get me a 2nd place finish at Kona like Craig Alexander, just a finish at IMWI is all I ask.
I spent last Saturday downtown at VQ. There was an intensity ride in the morning followed by the VQ Garage Sale. I picked up some nice swag. After the ride I spoke with Jason Glowney, one of the VQ coaches. He helped me plan out my Ironman training for the year. We talked about my limitations and goals and race paces and anything else I had a question about. Then he emailed me a spreadsheet with a suggested training week. Looking at it I know I'm going to relish this rest week before trying his suggestions.
After the VQ Garage Sale I headed down the street to Running Away Multisport. They have great people there who really helped me out with a new pair of shoes. I started by trying on the new Zoot running shoes. They were great. The features they come with would make any triathlete drool. The only reason I didn;t buy them was the lack of padding. They're really more designed as a race shoe. My preference is to race and train in the same shoe. That way there are fewer blister surprises after hours of use. I ended up buying a pair of Newtons. I've been eyeing these shoes online and in magazine adds for some time now. It's only recently that a select few stores in the Chicagoland area started to carry them. When i saw them on the shelf I knew I couldn;t be this close to a pair and not try them on. They let me run around the block in them and the feeling is truely awesome. Talk about a spring in your step. I bit the bullet and purchased them even though they have a pretty steep price tag. They ended up costing more than the pair of clincher tires I bought for my training rims. I got a few pressure blisters on my forefoot during the first 7 mile run I took them on but they felt great on my legs. I just hope them hold up better than some of the reviews I've read. Although many people see the lugs begin the wear and automatically assume they are worn out when they are really just getting broken in. I know these shoes won't get me a 2nd place finish at Kona like Craig Alexander, just a finish at IMWI is all I ask.
Tuesday, April 22, 2008
CONGRATULATIONS ALEX!
Alex and I have been friends since college. We live over 1000 miles apart but stay in close touch via IM, email and blogging. We've both been training for various events for a few years now. Giving each other the support we need. His determination and "I'm all in" attitude have inspired me through the years. Last December we ran the Las Vegas Marathon together. It was the first marathon for both of us. We trained separately but raced together. We would have finished together as well if I hadn't needed to make a pit stop. Shortly after the LV marathon Alex entered a contest with Jet Blue Airlines. The contest asked for essays describing why you felt you deserved to run the Boston Marathon. Alex submitted an essay stating just how running has changed his life for the better… and won! He received free entry in the race and free airfare to Boston. Neither of us are yet on a level to qualify for Boston. So this opportunity was huge. For a multitude of reasons, I was unable to be there when Alex finished the Boston Marathon yesterday in 3:56:29. Just 4 minutes off his Las Vegas time on a far more challenging course. I want to thank the people of Boston for cheering him on when I could not. When I spoke to him after the race he said he never would have broke 4 hours if not for the mass of cheering fans all along the course. Congratulations Alex, and to all the other runners who stood on the starting line yesterday. You should all be proud no matter what the end result was.
Tuesday, April 15, 2008
I'm still alive… but the weekend is dead.
What ever happened to sleeping in on the weekends? I don't have any kids yet. But I seem to have already given up my mornings this multisport monster. I can't remember the last time I got up at 4am on a Saturday and it wasn't a race day. And so my long weekend began. I headed over to VQ in Lake Bluff for a 5:30am indoor ride. The weather couldn’t quite make up it's mind as it was raining then snowing then raining etc… The 5:30 ride at VQ was full of people I've been swimming and riding with in the Taste of VQ classes. Robbie Ventura headed up the ride. As he was putting names into the computrainer I saw him lean over and ask someone what my name was. And I just spent 2 hours with him 4 days prior for the Performance Test! But that's ok, I don’t remember the last time he rode in the tour so I'll call it even. After he got my name in the computer he did remember that I had just signed on as a VQ member so he made the announcement to the group. I can already tell this was a great decision. The energy and camaraderie from my fellow VQ'ers is something I was missing in my solo training. We rode a similar course to Wednesday's ride. It was pretty brutal. Two main hills and five VO2 max efforts at the end. The VO2 efforts were really tough. I was well toasted by the end.
From there I went home and took a 5 minute shower. I barely got my dog to the vet in time for his appointment. My wife would have done this for me but she was out of town this weekend visiting family. After the vet appointment I dropped my dog off at home and headed out to Lake Forest for an 11am pool workout. All the driving was starting to effect my back. Dan Shelly was in Wisconsin running an Ultra marathon. I'm not sure which one. Hopefully he'll be back on Tuesday with some great stories. Karyn was substituting for Dan. She's a self proclaimed stroke-nazi which I love. Thankfully she went easy on the kick sets. But by the end of the workout my triceps were killing me as she had me really concentrate on my catch. I grabbed a protein shake from Robek Juice on the way home. Another quick shower and a lite lunch. I crashed on the couch just in time for the Yankee/BoSox game and was asleep before the middle of the first inning. I woke up somewhere in the 6th with my back screaming at me. The bike and the long car rides were taking there toll. I popped some Advil and watched the Yanks get beat. Dinner and off to bed early.
I was up early again on Sunday, 6am. Those extra two hours felt like and eternity. Thankfully my back started too loosen up after my wake up shower. I drove out to Lake in the Hills for a 10k. This race has been the start of my Spring racing season for the past few years. Again the weather was flip-flopping. The sun would peak out and then the snow flurries would fall. I can't remember the last time I saw snow on April 13th. The temps were actually perfect, around 35 degrees. This 10k course matches the town name. The hills are constant and often times steep. I met up with a friend of mine who had just run the St. Louis mary a week ago. I certainly wasn't ready for a 10k a week after I finished the Las Vegas mary. Under normal circumstances I'm sure he would had kicked my ass but I was able to pull ahead of him toward the end of the race. I finished 16th overall and 5th in my age group with a time of 44:14, one minute faster than last year's time. The 30-34 age group is just too damn competitive. My buddy finished 4 places behind my but placed 2nd in the 25-29 age group. I hope he hangs that medal proudly in his home cause that course can really beat you up. My calves are screaming a day later. After spending the winter on the trails and in the snow, pounding the pavement on those hills has left me pretty sore. Kind of hard to whine about it too much knowing coach Dan has a more legitimate reason to be sore.
After the race I spent the afternoon doing remodeling work on one of the bedrooms in the house. I spent around 8 hours sanding drywall mud and putting the first coat on primer on the walls ands ceiling. By the end my arms felt like 10 ton weights and there was dust in every every part of my body. I'm still sneezing it out even though I wore a mask. When you're that tired you kind of stop caring about whether you drip any paint on the carpet. Especially when you hate the carpet anyway. One more coat of primer tonight and then I'll have my wife pick the final color. I need to get this room done quickly since the weekends are really filling up fast with races and training events. And the yard will require more attention if it ever stops snowing!
So this weekend is dead and I am dead tired. This song by As I Lay Dying seems to fit the moment perfectly.
LIKE THOSE GASPING… FOR THEIR LAST BREATH
WE CANNOT HIDE… THERE'S NOTHING LEFT
From there I went home and took a 5 minute shower. I barely got my dog to the vet in time for his appointment. My wife would have done this for me but she was out of town this weekend visiting family. After the vet appointment I dropped my dog off at home and headed out to Lake Forest for an 11am pool workout. All the driving was starting to effect my back. Dan Shelly was in Wisconsin running an Ultra marathon. I'm not sure which one. Hopefully he'll be back on Tuesday with some great stories. Karyn was substituting for Dan. She's a self proclaimed stroke-nazi which I love. Thankfully she went easy on the kick sets. But by the end of the workout my triceps were killing me as she had me really concentrate on my catch. I grabbed a protein shake from Robek Juice on the way home. Another quick shower and a lite lunch. I crashed on the couch just in time for the Yankee/BoSox game and was asleep before the middle of the first inning. I woke up somewhere in the 6th with my back screaming at me. The bike and the long car rides were taking there toll. I popped some Advil and watched the Yanks get beat. Dinner and off to bed early.
I was up early again on Sunday, 6am. Those extra two hours felt like and eternity. Thankfully my back started too loosen up after my wake up shower. I drove out to Lake in the Hills for a 10k. This race has been the start of my Spring racing season for the past few years. Again the weather was flip-flopping. The sun would peak out and then the snow flurries would fall. I can't remember the last time I saw snow on April 13th. The temps were actually perfect, around 35 degrees. This 10k course matches the town name. The hills are constant and often times steep. I met up with a friend of mine who had just run the St. Louis mary a week ago. I certainly wasn't ready for a 10k a week after I finished the Las Vegas mary. Under normal circumstances I'm sure he would had kicked my ass but I was able to pull ahead of him toward the end of the race. I finished 16th overall and 5th in my age group with a time of 44:14, one minute faster than last year's time. The 30-34 age group is just too damn competitive. My buddy finished 4 places behind my but placed 2nd in the 25-29 age group. I hope he hangs that medal proudly in his home cause that course can really beat you up. My calves are screaming a day later. After spending the winter on the trails and in the snow, pounding the pavement on those hills has left me pretty sore. Kind of hard to whine about it too much knowing coach Dan has a more legitimate reason to be sore.
After the race I spent the afternoon doing remodeling work on one of the bedrooms in the house. I spent around 8 hours sanding drywall mud and putting the first coat on primer on the walls ands ceiling. By the end my arms felt like 10 ton weights and there was dust in every every part of my body. I'm still sneezing it out even though I wore a mask. When you're that tired you kind of stop caring about whether you drip any paint on the carpet. Especially when you hate the carpet anyway. One more coat of primer tonight and then I'll have my wife pick the final color. I need to get this room done quickly since the weekends are really filling up fast with races and training events. And the yard will require more attention if it ever stops snowing!
So this weekend is dead and I am dead tired. This song by As I Lay Dying seems to fit the moment perfectly.
LIKE THOSE GASPING… FOR THEIR LAST BREATH
WE CANNOT HIDE… THERE'S NOTHING LEFT
Thursday, April 10, 2008
"The Stupidest Bike Lane in America"
Here's something I think you'll get a kick out of. SlateV.com is asking for your entries of the "The Stupidest Bike Lane in America"! Now I've come across some dumb trail signs and illogical paths but nothing as bad as this video. Maybe their budget ran out sooner than anticipated.
Wednesday, April 9, 2008
Hang Tough
The Performance Test yesterday has left me really drained (and my fingertips are bruised!). And today's cycling workout with VQ was the last thing I wanted to do. Somehow I dragged my ass into the car and my SIRIUS knew exactly what I needed to get me going...
Tuesday, April 8, 2008
VQ Performance Test
I was pretty dissapointed I didn't make the interview process for the EVOTRI team. But after a day of sulking I started to move forward. I got in touch with Vision Quest Coaching and asked them about becoming a member. I've already been doing their Taste of VQ Swimming and Cycling classes so I'm very interested in what else they have to offer. They sent me information on their different levels of membership - getting access to their facilities, having a coach, having both, etc... With either level the first step is a performance test with Robbie Ventura. It's like paying a one time enrollment fee. I decided if I'm going to do Ironman then I should give it all I have rather than looking back afterward and wishing I had given more and performed better. So my VQ performance test was this morning.
We started with a good question and answer about my abilities, goals, how I rank myself in each dicipline, flexibility test, fat %, blood pressure. Robbie attached my bike to a trainer in the corner of his little office. Then he showed me a graph of my pedal stroke and complimented me on it. I always thought it was bad, guess not. He measured my knee and elbow angles and took a look at my bike position to make sure I looked ok.
After a brief warmup Robbie pricks my finger to test the lactate in my blood. I did a lactate threshold test in my cycling class a few weeks ago. I was last in the group with an LT at 184 watts. This was done by going all out for 40 minutes, not using the blood. So for about 20 minutes Robbie continues to prick my finger and increase the difficulty on the trainer. Robbie's a great motivator. He cheered me on as it started to wear me down. I was totally spent in the last 2 minutes working at 100%. In the end I was around 210 watts and a heart rate at 170. Either the classes once a week have already boosted my LT or riding infront of an athlete of Robbie's caliber helped me raise my performance.
After a little cool down I did a 30 second sprint. You'd think it would be easy since it was short. It was hell. Left me pretty queasy. Robbie showed me a graph of my LT and where it really started to build up in my blood. This gives me an idea of where I should be riding for Ironman Wisconsin, keeping a steady power and not taxing the muscles to a point where I can't recover. All the info he gathered will be sent to me in a packet in a few days. I know it will be invaluable.
The final step in the test was some strength and stability exercises. This is where Robbie pointed out all my flaws. I'm really weak in the hip flexors and in my balance, even with all the core stability and pilates classes I've been taking. He showed me some exercises I should do and some classes that they offer. And that was pretty much it. He was very attentive, he didn't wander off to do other things or take phone calls. All his focus was on me for 2 hours.
I've decided I'll join VQ at the member level which gets me access to all their facilites, classes, clinics, weekend runs and rides, and trips up to Madison to ride the Ironman course. I'm also paying a one time fee to have their top Ironman coach look over my training plan and give me some pointers on key workouts that will help me with the limiters that were discovered during today's test. The other membership levels were just too expensive.
I've gotten a lot out of the swimming and cycling classes I've been taking so I'm anxious to get involved in more of their offerings. They actually have a certification class you need to take before you can join their big group weekend rides. Which is good since I have no experience riding in a group.
Only 22 weeks to go!
We started with a good question and answer about my abilities, goals, how I rank myself in each dicipline, flexibility test, fat %, blood pressure. Robbie attached my bike to a trainer in the corner of his little office. Then he showed me a graph of my pedal stroke and complimented me on it. I always thought it was bad, guess not. He measured my knee and elbow angles and took a look at my bike position to make sure I looked ok.
After a brief warmup Robbie pricks my finger to test the lactate in my blood. I did a lactate threshold test in my cycling class a few weeks ago. I was last in the group with an LT at 184 watts. This was done by going all out for 40 minutes, not using the blood. So for about 20 minutes Robbie continues to prick my finger and increase the difficulty on the trainer. Robbie's a great motivator. He cheered me on as it started to wear me down. I was totally spent in the last 2 minutes working at 100%. In the end I was around 210 watts and a heart rate at 170. Either the classes once a week have already boosted my LT or riding infront of an athlete of Robbie's caliber helped me raise my performance.
After a little cool down I did a 30 second sprint. You'd think it would be easy since it was short. It was hell. Left me pretty queasy. Robbie showed me a graph of my LT and where it really started to build up in my blood. This gives me an idea of where I should be riding for Ironman Wisconsin, keeping a steady power and not taxing the muscles to a point where I can't recover. All the info he gathered will be sent to me in a packet in a few days. I know it will be invaluable.
The final step in the test was some strength and stability exercises. This is where Robbie pointed out all my flaws. I'm really weak in the hip flexors and in my balance, even with all the core stability and pilates classes I've been taking. He showed me some exercises I should do and some classes that they offer. And that was pretty much it. He was very attentive, he didn't wander off to do other things or take phone calls. All his focus was on me for 2 hours.
I've decided I'll join VQ at the member level which gets me access to all their facilites, classes, clinics, weekend runs and rides, and trips up to Madison to ride the Ironman course. I'm also paying a one time fee to have their top Ironman coach look over my training plan and give me some pointers on key workouts that will help me with the limiters that were discovered during today's test. The other membership levels were just too expensive.
I've gotten a lot out of the swimming and cycling classes I've been taking so I'm anxious to get involved in more of their offerings. They actually have a certification class you need to take before you can join their big group weekend rides. Which is good since I have no experience riding in a group.
Only 22 weeks to go!
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