Taper week is going well I guess. I’m doing my best not to eat as much as I usually do. I’m not going to run more than 15 miles this week. Just light Zone 1 (140 and below) stuff. Maybe a little biking and a short 1500 meter swim.  Stretching for sure! It’s hard to tell how you’re feeling when running in sub freezing temperatures.  I leave Thursday so tomorrow I need to run, pack, get my nutrition sorted out, swim?, and try to get to bed at a reasonable hour. I’ll probably cut out the swim.

I guess the only thing is to go out there and do your best and have a good time. The vacation couldn’t come at a better time where personal stuff, future uncertainty, and athletic goals are all starting to get confused. I like compartmentalizing if I can. A big part of me doesn’t even want to go out there as it’s just been one thing after another. Maybe it’s the weather, maybe it’s the city, but I just need a change of scene.

I feel something brewing…

It's not fun running in the cold

I like how they advertise it’s not a quick fix to being fit, and the host Tony Horton makes it clear it’s not a couch-to-fitness program. Looking at their website, participant’s results seem amazing. People have lost double digit body fat percentages, weight, and increased strength and flexibility…all the things I’ve been talking about. I think what appealed to me most is that I don’t have to think about what workout is coming next; I can just look at the p90x calender, and follow the program. Add this with my triathlon coaching that starts off  next week.

P90X - X is for Xtreme.

After day 1, I can totally feel the tightness in my muscles in my back and chest. I think doing all the pull-ups well definitely help with the swim. Today is plyometrics. I was thinking about substituting this for a swim, bike or run, but after some research, many runners who are doing p90x say this workout is invaluable as it works your weaknesses and makes you more of a explosive runner. So be it.

I’m concerned about all the workouts. During my winter break, it’s not a big deal. However, with my coaching beginning next week, marathon build up, it’ll be a little tough getting all the workouts in. Doesn’t look like there will much sleeping in come 2010. The p90x program tells you to take before and after pics at day 1,30,60, and 90. I did take my before photos, but due to lack of narcissism that I have, I’m not gonna post them online till the end.   Overall, I”m pretty excited with everything moving in the right direction

When it came to higher intensity workouts, the polar  foot-pod just wasn’t accurate. The main problem with Polar’s inertia based technology is  it calibrates based on  pace which you originally calibrate it. In other words, I walked around the track 4 times to calibrate it, but when I run with it, the accuracy is off because the stride difference between each step is so much larger (see River Run Race report). Add the fact that my heart rate strap stopped working, I just felt it was time for a change. Now, I don’t want to trash the company (not like my opinion matters anyway); the 625x lasted me 4 years without a problem. But being that I’m OCD on accuracy of distance and time, I felt the GPS unit was best. But which unit?

Polar 625x - Thanks for the memories

I had been researching the Garmin 305 forerunner for some time; listening to advice on various websites. I wasn’t sure if I’d go with the 310x or the 305 at first. The 310x is a machine in and of itself. You can even swim with it and track distances — while in the water (which is pretty darn cool). But do I really need all that? Triathletes in general are over compulsive in their gizmos and their data collection, but I’ve gotten to the point where I know what I want and what I need (see previous post on that too).

The main issue between the 310x and 305 was the battery life, and price. The 310x has a battery life of 20 hours or so. The 305 has a battery life of 10 hours. That’s not even enough to get you through an Ironman! At least not now yet. The 310x went for $369 while the 305 went for $150. Additionally, considering I will only be doing nothing longer than half IM this year, I felt that when I do get back to IM distance, I’ll have a Power Tap by that time; so I decided on the 305.  When I go get back to full IM racing, the strategy will be:  no watch on the swim, Power tap computer on the bike, and use the Garmin on the run. While I’d like to have an over all clock, I’m not really that worried about it.

Garmin 305 Forerunner - I think this is the start of a beautiful relationship

Yes, with the Polar, I never had to worry about battery life, but I think the trade off for proper distance recording, pacing, etc., is well worth it.

The outside of my shoes are the first to go

As I was planning on buying new shoes anyway, I thought the  timing was perfect. I decided upon a pair of the New Balance 758. What takes a little getting is use to is the lack of cushioning the New Balance has compared to the Kiyano. It also has taken some time to get over the effect of having a shoe designed to push you to the outside. After a week of running, I’m starting to feel myself pushing from the middle of my foot instead of the outside, which hopefully translates to a stronger plant to become a stronger runner.

Post Race Thumbs Up!

The time change has been difficult. Getting out of work at 5pm and running when it’s pitch black is kinda demoralizing. Perhaps the darkness is the reason I have been a little down lately too? Maybe it’s the combination of 25% school, 20% personal life, 30% work, and 15% weather. My motivation has been to put it at best: pathetic. I feel all these things draining my energy to the point where I stay up late to work out in the morning and too tired to workout in the evenings. It’s a vicious circle. Trying to break it.The purchase of the Mac helped and having my first Ipod was great, but I’ve been looking at my bike attached to the trainer every morning, and just say, “nope, not today”. However, I have learned that my bike attached to the trainer is useful as mock clothes dryer such as my wet towel after I take a shower.

November 22nd is the Philadelphia Marathon. I”m not running, but I will be volunteering at a water station all day. I think it’s important to volunteer in athletic events. It’s more of a “pay it forward” or “karma” kind of deal. Maybe that’s a little silly but volunteering at the Philly Triathlon last year really helped my race performance after seeing so many people make the same mistakes over and over again.  The weekend before the Philly Marathon, there is a last warm up race which is a good taper run in a competitive environment.

The only running I’ve been doing is on Wednesdays where I go to the track and do speed intervals with a local triathlon club. Before I went into the doldrums, I was running very often, sometimes twice a day, averaging 40 miles a week. Since I’ve been in this state, I haven’t ran, biked, swam, and no lifting. No nothing. So, I signed up for the race in hopes it would get my ass in gear…provide that spark. Sometimes we just need a push to get moving (unless you are my car). I had been averaging 6:50 minute 800 meter repetitions on Wednesdays and I really hoped that this depression I was in could be used as a taper for this race. My goal was to run it around a 7:45 minute mile and hope that it would feel easy.

Yep, that's me.

Now, unlike my other posts where I try to build up the race and tell you my time at the end, I’ll go ahead and mention now I finished the course in 1:08.21 and I finished 96th out of 260. However, I’m upset because during my race I was pacing myself based on my Polar 625x foot-pod that was telling me I was running 7:30-7:45 minute miles. The time I finished was about a 8.1 minute mile. My watch told me I ran a total of 9 miles, not 8.4…that’s not even close! After the race, I retired my Heart Rate Monitor.  Therefore, I’m now in the market for a new brand; I’ll probably go with a Garmin.

Overall the run felt great besides the last 200 meters when I tried to pick it up at the end (I absolutely have finishing kick) but the overall disappointment is that my training distances and intensity have been off.

I mentioned my new mac. I thought I’d play with the new imovie application… Yes, I took a camera with me to the race and recorded most of it. I thought it’d be fun. So instead of me going through and talking about the race course, which was rather uneventful…I figured it’d be better to watch.  Comments are always appreciated.

Ken

is pretty much pointless. I said this blog will be much more about than just about triathlon, but about my life in general. And one aspect of that life is my attempt to find a worthy partner.This summer was very successful on the triathlon front, but not so much on the dating front.The major hindrance is “free” time. A typical situation goes like this:

Me: Hey would you like to go out some time?

Girl: Sure that would be great. how about happy hour tomorrow after work?

Me: Ooohhhh, yeaaa, that’s not good. I have major swim set I have to do after work. Since I’m not the greatest swimmer, I’ll probably done around 8ish.

Girl: Oh….um, ok. Are you free for any happy hour during week?

Me: Um, no not really. I train every day after work.

Girl: Oh….I see.

So here is the pivotal question: Should I give up training session to go out on a date?

Is it even possible to even get to know a girl while training is your number one priority? The first question when I get about this dilemma is “Why not date a triathlete”? That’s a good question. Tried that twice this summer. However I believe there is a danger when one attempts this. I went out with two Tri-Girls  girls this summer (both very beautiful by the way).

The first date with Tri-Girl 1 was lets-meet-at-a-typical-bar. I already digged her because it was later in the evening because she had to train too! Not even having to explain that made me like her before I even met her. Very nice girl. We hung out a few times. We even did a training ride with one of her friends at her 1/2 IM bike course she was attempting later that summer which turned into a brick training section. I thought things were going well, but I never really heard from her after I came back from England. She didn’t even want to see my IMUK medal. Odd.

Tri-Girl 2 was great as well. Probably one of the best smiles I’ve seen in long time. I’m a sucker for big facial features: eyes, high cheeks bones, big teeth, etc. We hung out a few times, and even did some lifting at our local gym. I really wanted to go for a run with her as that she is wicked fast. I saw her after England where I broke out the medal. She digged it. I know she did. I mean, who doesn’t dig an Ironman right? Then, it just faded.

The future of dating

I think the lesson I learned with the two Tri-Girls is that even if you have a common passion/hobby, there has to be “ritual”. Meaning, there has to be an official date. I think the problem with these ladies was that I didn’t “go for it”. It was just turned into two people who liked a certain thing. No courtship whatsoever. Thus, I blame myself. I believe their might have been a window of opportunity particularly with one of them, but once that window closes…it doesn’t open again. Ever. You’re lucky just to be in the “Let’s just be friend” zone. And no one likes that. I guess it’s probably better than the the girl I thought I could see myself with ditch me for a guy at an event that I HOSTED. I pick em classy don’t I? I’m sure the reasons behind the one of  Tri-girls not eventually us becoming an item is combination many things which I’m sure I’m at fault for some; or maybe it’s that timeless thing we can’t seem to describe…some call it “chemistry”.

So I ask the question again: Should I give up training time to go out on a date? Especially during the week? I’m 30, rather decent looking, in shape, and I think I have a pretty good handle on the human experience. But anyone who lives or has lived in Philadelphia will tell you; it’s a pretty difficult city to date in. If you didn’t go to school or here, or weren’t born here, you are pretty much on your own when it comes to meeting people.

In 2007, Travel & Leisure magazine and CNN Headline News found Philadelphia to be among the least stylish, least active, least friendly and least worldly, according to the “America’s Favorite Cities”.  About 60,000 people responded to the online survey which ranked 25 cities in categories including shopping, food, culture, and cityscape. For unattractiveness, Philadelphia just beat out Washington DC and Dallas/Fort Worth for the bottom spot. And again in 2009, Travel and Leisure magazine ranked Philadelphia LAST for the most unattractive city in America. You can find the poll here.

I’d be lying if I said training on your own doesn’t get lonely at times. Hopefully joining a tri-club will help that. Thus, after a disappointing summer of dating, I’m not doing taking time off to train for a date. Why give up a lifting session or an interval workout on someone you haven’t met yet? I look at all these amazing athletes, and now I understand why their wives and children hug them at finish line after a victory. Chris McCormick wants to quit soon, and Craig Alexander says he’s only going to do it for a few more years. Why? Both cite to spend more time with their families. I can only imagine that a key reason why these men won Ironman Championships is because they had great family support.

I guess after so many disappointing dates and false hopes, I’m done with all the online dating world as well. I think what hooks people into these things is the possibility of hope.  The scary thing about these sites is that I’ve seen people become addicted. No longer are people actually venturing outside to meet people– they stay in front of their glow box. It’s been my experience that because of our instant gratification culture, movies, and maybe my particular generation, we expect love to happen instantly with no work required. On top of that, it seems like because of all the technology, people are always looking for “the next best thing” as I like to put it. Do we as people ever ride anything out anymore to see what happens; or do we abandon ship at the realization the person across the table from us might have a slight personality flaw? How do we become content with something? Is technology keeping us apart more than bringing us together?

Moving out...

Moving in? I don't think so...

So, should this mean I should just focus on power? No, it’s the exact opposite. To make the triathlon analogy: I’m still in the “freshman boat” and everyone else are the bigger and stronger crews. But instead of raw power and being blown of the line, I have added resistance (body fat) and get blown off the line (i.e. the swim start).  Thinking about it now, it must have been all that endurance work we did. But did it matter? You can have all the endurance in the world, but if you aren’t “in it” at the beginning…then who cares? These are my thoughts as I head into fall/winter. The main point I want to bring up here is that my power to weight ratio MUST improve. I’ve written many times about passing people on the bike on flats but getting caught on the hills. This thread explains it better than I can:

So now what?

I’m buying a power meter hopefully by the winter holiday so I can train with it in earnest during the winter. I can then begin to establish a power/weight ratio on the bike. The thing I’m excited about getting this is that it creates the “carrot” and something I can push towards and judge my training besides heart rate.

Nutrition wise: My goal is to be at a 500 calorie deficit per day. I’m not going to starve myself. I do love to eat. However, the key to success here is not to do this alone. So I hope you’ll help me.  Additionally,  I’m going to join a local triathlon club.

Upon my return, I’ve been dealing with all these ridiculous procedures to get an MRI. I had a doctors appointment, but somehow it’s taken me over a week from the appointment, just to get an MRI. I’d rather not get into a huge discussion about our nation’s health-care system, all I know is something has to change. Damn HMO’s!

But basically, the doc said the MRI will show probably either one of two things: either a pulled tibialous anterior OR a stress fracture. If it’s the first, then it’s just anti-inflammatories and some rehab. However, if it’s the second, then it means being put in a boot for 6 weeks: no running and probably no cycling.

I’ll let you know what happens.

Open Water Swimming has been a process

3 miles is a little less than 5000 meters which was scheduled for me anyway, as this is the hardest week of my training program. The Ironman is a 2.4 mile swim so this will be a good over training distance. If swam well, I think I’ll go into Ironman UK really confident. My goal time for Ironman UK is under 1 hour 20min., so what would be an acceptable swimming time for this race?

My Black Bear pace would have put me at a 1 hour 26 minute Ironman finish and 1 hour 48 minute finish time for this 3 mile race.  I’m stronger for sure; and a bit more technically sound.  I’ll go ahead and shoot for a 1 hour 40 minute finish as a goal.

That’s a good question. What is “good”? Is finishing with a time of 2 hours 41 minutes good? Well considering the last Olympic distance race time was 2:57; then yes, that’s really good. Is having a PR (personal best) 10k run by over 6 minutes good? I think most people would say so.

However, is finishing 100 out of 186 good. Probably not. However, the race was good for me for other reasons.

*****

Swimming in the Schuylkill is an experience in itself. At the starting line, everyone self-seated themselves but the current was so strong we were all on top of each other before the starting gun went off. I think volunteering the day before really gave me insight on the swim course. Right before you exit the water, there is a swim turnaround in which you have to swim upstream for maybe 100 meters.  During the sprint race in which I volunteered, I noticed you had to angle yourself past the exit in order to arrive at the exit without swimming the extra distance…or not to swim into the bank of the river. In the sprint race, there were many weak swimmers who were getting pulled away from the swim exit or they had to get pulled into the swim exit by an escort kayak.

Philadelphia Insurance Medal

Transition 1 has been getting lately. I used extra amounts of body glide to get the suit off which I think helped. My suit didn’t get caught on my ankles as usual, I had my shoes already strapped in my pedals and I was off pretty fast. I even had my first successful running and mounting bike start.

The bike course was a 2-loop course that is pretty flat with rolling hills. I hadn’t really ridden that intense for that duration since my training has mostly been longer distance. But I looked at it as interval training and thoughts of saving something for the run was pretty much non-existent. I concentrated on keeping a high cadence but with the intention on going harder the second time loop. The first lap felt great, but the second lap became pretty congested as the later swim waves began to exit the water. Many times, I and others had to yell “LEFT!!!” in order just to move forward. I even heard reports that there were a few crashes and pile ups. I think organizers did their best with making it safe, but when these distances there are many novices and charity riders. That being the case, there is always going to be a safety issue

Transition 2 was pretty fast as the day before I practiced mounting and dismounting and my new triathlon specific Zoot shoes were easy to slip into. I was in and out in 2 minutes.

As I mentioned before, the last time I did an Olympic race, I ran the 10k in 57 or so minutes. I don’t remember as it was in Japan years ago. I didn’t have my running pace attachment so I couldn’t tell how fast I was going, but I timed the first mile marker which had me at around 8:10 min. I ran the 6.1 miles pretty hard for me anyway but smaller, quicker runners still passed me anyway. One of these days, I’ll be come a fast runner I swear. The run course was pancake flat. Over all I ran a 52.46. One thing that annoyed me on the run course was the jerk of an athlete that yelled at a volunteer because they didn’t have a GU gel at that station. He wasn’t a professional, just an average guy just like you and me. I really think there should be penalty for jerks.

****

So the question remains: Is 2:41 good? People have asked me this week if I was happy with my performance. I still don’t have an answer. I’m not disappointed that’s for sure. Thinking back on it now, here’s what I got out of it:

1. I got out of my comfort zone. I prefer the long distance paced stuff, rather than the quick stuff. I have been primarily running 14, 16, 18 miles so the high paced 6.1 mile was sort of a shock to the system.

2. I incorporated the lessons from Daytona my swim (even though there was a current). The best part about it was that I think I let go of my mental safety barrier when I’m out there in the open water. I just pretended I was in a pool which made extremely more relaxed and confident going into Ironman UK.

3. I ran in my new lightweight Zoot racing shoes for the first time! I absolutely love these shoes as my T2 transition was super fast.

4. I hosted a professional athlete in my home that was super nice and gave me lots of advice on racing and training.

5. I spoke with a former Olympic Medalist (who use to ride with Lance) who has a training center here and speaking with him about my goals, says he has a lot to offer me.

The race was local, and it was fun. I day I volunteered I saw I saw a lot of good things out there I saw people get out of THEIR comfort zones. I saw overweight people taking control of their lives and deciding to be fit. My Ironman distance might be that person’s sprint distance. As someone who was formally obese, I really enjoy seeing things like this. I think that is why I like the triathlon community as much as I do. It is very supportive, and encouraging.

So was my race good? I still don’t quite have an answer.