July's Training Totals

With a week in the mountains and time at the beach, I knew I was not as focused this month. Still, I'm very happy to remain consistent with my training. I want to avoid going heavy and then dropping off totally. With school starting back in August I hope I can keep the stats in the same range.

Here are the totals for July:

Swimming: 4550.00 Yd - 2h 47m 12s 
Biking: 157.16 Mi - 10h 39m 07s 
Running: 26.00 Mi - 4h 15m 42s 

5o more yards of swimming

14 miles less of biking

6 miles less of running

Spin Class & 5K Oops

I wanted to ride something somewhere, so I ended up with the spin class tonight. I had a great ride. Amy joined in, and hat was nice. I kept my HR around 140 with a high in the 160s. I planned to swim some as well, but storms closed the pool.

But, the big news was I messed up the date on my 5k. What I thought was a race next week is actually this Saturday night. So, I will be racing Saturday! I doubt I will make my goal of 26 minutes, but I'm giving it a shot.

Next Goal: Hot August Night under 26 minutes on Saturday

Current Status: Buzzed on Home Brew 

Upcoming: Ride Harbison in the AM before the heat.

4 Miles Under 40 Minutes

The Oconee trip did not include any runs or rides as I had planned. It was not easy getting away from the campgrounds, and leaving Amy alone on vacation would have been plain rude.

So, tonight was my first real workout in a week. I ended up running 4 miles in about 38 minutes. It felt good to know I had not completely fallen out of training mode from a week off. I did have a hard time getting in the mood to train though. I was going to ride this morning (slept in, and I was going to ride this pm (cancelled due to rain).

Stats:

4 miles

9 1/2 minute pace

38 minutes

150 ish bpm avg

Next Goal: Hot August Night 5k under 26 minutes

Current Status: Glad to be back in the habit

Upcoming: Ride somewhere on something

Oconee Trip

Amy, The Boys and I will soon be heading to Oconee State Park for a camping trip. I will br bringing the S-Caliber to ride some of the trails up in the area. I believe Isaqueena (sp?) is in the area. Does anyone know what it's like. Does anyone have any other suggestions?

5K Prep Run

Thinking about the Hot August Night 5K coming up in August, I decided to try and run 3 miles at a 8 1/2 minute pace to see how I'm doing on my next goal. I want to run under 26 minutes in my next race, and I want to see how I've advanced. With the oppressive heat, I opted to run in the Y as well. A nice advantage, but I wanted to see just how fast I could go without worrying about overheating.

The good news is that tonight's run was my fastest 5K yet, by my timing.

The bad news is that I still have about 1 minute to shave off to make my goal.

Tonight's run was just under 27 minutes for 3.1 miles of running. I ran the first mile at 8 1/2 minutes, but the next two I ended up dropping off to a 9 minute pace and back up to 8 1/2 minute pace. Making the move to a 8 1/2 minute mile is like a wall for me. I have little trouble running 9 minute miles at a 4 or 5 mile run, but making the quicker pace is difficult to hold over the 5K distance.

I have a little time left to focus on running faster, so we'll see about making my next goal. This will be a good challenge, and I don't want to change it.

Beach Trip Update

Got back from Surfside yesterday. I have not updated the blog lately, since internet is sketchy at the beach. Wireless interent at grandma's house is off a borrowed (pirated) signal from the neighbors house, so it's not always available.

Anyway, I was only able to fit in 2 workouts between dodging Tropical Depression rain bands, and beach fun. One run and one bike during the extended weekend.

The run was a 3.5 mile out and back along ocean drive with Amy and her sister Becky. The pace was mild for the first part, but when Amy and Becky turned back early, I decided to play catch-up and see if I could run the down even though the had a 1/2 mile head start. I ran at top speed for the last section. They never got in sight, however, I did find them after my run as they came off the beach. I was not too far behind. Only a minute or so.

The bike was 27 miles round trip around ocean drive from one end of Surfside to Garden City and back a few times. I had trouble with my knee the first 15 miles, and thought about stopping the ride, however, when I stopped for water at Surfside Pier, I stretched the knee out and it felt loads better the rest of the ride. I average only 17 mph the first part of the ride, but after the knee thing worked itself out, I was around 20 mph the rest of the ride. The ride was pretty basic, however, I did almost get slammed by a golf carting family. The cart was going slow and only part on the road, so I was passing on the left. As I passed, the little girl swerved for a left had turn without signalling, and I had to veer into oncoming traffic to avoid being run over. Thank goodness there was no one coming the other direction.

One of my biggest pet peeves is golf carts at the beach. I hate that everyone lets their kids drive the things, and they always seem to talking on cell phones, and not paying any attention to what's going on around them. It used to be only a few family's that had them, but know I see almost as many carts as cars. I wish Surfside would do something to stop it, but as usual I seem to be in the minority with my opinion in regards with what children should and should not be allowed to do.

Big Day - Harbison Distance Record

Started the day with weight training, and a swim at the Y. Weight training went well, and I put some time in on the rowing machine, which I have not used lately. It's great for just about every muscle group, and I need to use it more often. Did the usual weights, and swam about 500m in different sets. I focused on form, and was very happy with my progress. I was swimming with weight free hands and was able to focus more on breathing to both sides. I swam a few sets of 100s and the rest 50s and 25s.

This afternoon I made it over to Harbison around 3pm for a ride. It's been awhile since I've really had a chance to ride it, and since the last few times with the Harrell's Group, I've wimped out after just doing Lost Creek, I made sure to put in more miles. I wanted to do 15 miles with Lost Creek and the Loop around Midlands Mountain without Spider Woman.

I saw the new section on Firebreak that Jim blogged about. I agree it looks well banked and planned. It will be fast when the trail settles in. I was tentative on the loose dusty surface. I liked the design. Very much like FATS in my opinion.

Starting off on Lost Creek, I had a great ride. I was averaging about 9.5 mph, and had hopes of doing 10. I saw some neat wildlife (Deer, Rabbits & a Squirrel even jumped right over my front tire), and felt good. About 1/2 way in a rested a bit, and the rest of the ride back doing the loop clockwise was much tougher and technical. I slowed down, and lost my legs on a hill and ended up walking to the crest. My riding technique is not great, and it always shows on the LC. I bounced over roots, and could not hold speed. My back started tightening up, and I started to feel beat up and spit out by the trail. The average speed dropped down to 9 mph by the end of the trail. I did make it through the up & Down Switchbacks at the end without much trouble (Great or ME!!), but bailed on the dry creek bed that has that teeny little channel to guide the front tire through. Man, that section is getting tough, since the tire sized channel is getting so deep. I needed to have more speed, and hop the tire over that part, but lacked the nerve and skill.

As its been lately, I felt like cruising back to the parking lot, but I forced myself to stay out. I rested at the edge of LC and took in some Gu, and fluids. I watched jealously as a few other riders zoomed past. Man, I have no idea how some folks speed through the trail. I must spend more time trail riding. Focusing on the Triathlon meant more road work, but the trail work demands so much more. 

After the rest, I headed out to Midlands Mountain Trail. I practiced using my tall front gear more to get the speed up, but I bounced too much downhill, and rode poor lines in the curves, and backed off in tougher spots. The full suspension is a godsend, but I could stand to work more on balance to improve overall bike handling. I crested the 2 tough climbs on Midlands in granny gears sucking wind, and rested at the top of the last one by the Bluffs. Feeling the back getting really tight, I laid down on a bench and drained the rest of my Bladder Pack, wishing I had thought to mix up some Heed for the ride. I could have used it there. I enjoyed the shade for a bit, and was treated with some time watching a humming bird zip around in the forest. I thought about riding down to the river or a splash, but headed down the home stretch instead.

Making may way back on Firebreak I wanted to try and get my average up to 10 mph. I was around 9.25 at the time, and really tried to crank hard the last few miles. I did go faster. I usually ride this section well, since it's not too technical, but my quads just did not have the power, and I could only hold 14 mph for a few minutes at a time before small hills broke my cadence and downshifting dropped the speed back down.

I ended up riding more miles than I ever remember doing at Harbison - 15 exactly, but unhappily only averaged 9.5 mph. I had a great time. Just wish it was faster. Finished of the day with a splash in the pool with my boys. I must say. The weather was great, and this was on overall exceptional day filled with lots of fun.

Bike Stats:

Trail Time: 1:50:35

Bike Time: 1:35:13

Rest Time 15:20 ( I needed it, too!!)

Distance: 15 miles exactly!!

Avg. Speed: 9.45 mph

Max Speed: 18.23 mph

Avg HR: 147 bpm (Would have been higher without the rest!)

Max HR: 168 bpm

Cals: 1492 

Next Goal: Hot August Night under 26 minutes

Current Status: Glad to be getting in better shape

Upcoming: Mowing the lawn, heading to the beach. Rest.

Back in the Groove

After a 2 day break, today was my first training since the big race on Saturday. I made it a spn class a tad late after swimming a few extra minutes with the Boys at our neighborhood pool. The class was tough. I did not feel very powerul, but I had plenty of stamina. I don't know if it was the bike or not, but I had trouble going fast. I did better with the hills than the sprints. I may still be tight from the race though.

When I came home, Amy and I decided to run around the lake a few times, and I stuffed the Boys into the Bike Trailer and converted it to a jogging stroller. It was about their bedtime, and they already had the PJs on. Bobby fell asleep before we even made it 1/2 way around the first time. Pushing the Boys was extra hard. I could not pump my arms, and I had to shorten my stride because of the stroller's weight. Hills were tough. It was likely running, when I still weighed about 230ish 6 months ago.

It was nice doing a brick today, and I was glad Amy and I got to run together. We did a tough hill by her folks house, and cruised home. I made us power shakes, and we put the boys to bed.

Next Goal: Hot August Night 5k under 26 minutes

Current Status: Back in Training

Upcoming: Morning Swim and Weights; Afternoon ride at Harbison

Tri the Pee Dee Race Results

Going into this race, I have been very nervous. I have been getting ready for a triathlon seriously for about 2 or 3 months, and I have only recently been comfortable with longer type swims. I headed out from the hotel at 6 am, and got to Emerald Lake to setup. I found my transition spot, and setup for stuff for the race. Then, I had about an hour to wait for Amy, the Boys, and my Folks to arrive and for the race to begin. I walked around the site, and made myself familiar with the layout.

Swim

Being in the novice group meant leaving last for the swim. It is not fun being as nervous as I was, and having to wait for everyone else to go ahead of you. I know it makes sense for the faster racers to go first, so us slow pokes don't get in their way. I'm just saying, it's not fun. The Open group of men and women were finishing their swim, as my group headed out. I must say overall my goal for the swim was to just get it over with. The water temp was fine, but I found the lake very murky. I had trouble seeing, and couldn't see my hands in front of me. I knew to expect to kicked and pushed a lot, but I was still not ready for it when it started. I tried staying out of people's way, but that did not good. Embarassingly, at one point I even swam back to shore, and ended up getting way off course. I stuck my head back in the water and headed back out to the buoys marking the path. My goggles were fogged up, and I had trouble seeing anything in the water. Eventually, as I turned back for home on the loop swim course, I developed a sort of technique for open water swimming. I found that swimming only freestyle was hard, and ended up mixing in breast stroke to sight my path better. I still swam very zig zag though. I felt like I was in the very back the whole way, and swam like hell just to get it over with and out of the water. As I came out of the swim and headed into T1, I looked at my watch, and saw I swam the course under 18 minutes. I was floored.

Transition 1

Not much to say other than it was a long way from the lake to the bike racks, and I was ragged out from the swim. I noticed my HR was over 180 (A new Max for me) and was awfullt shaky and not thinking straight. I wasted a lot of time and saw many other racers come and go. A bad sign.

Bike

Once I got on the bike, I felt more relaxed, and headed out on the dread dirt road. I followed a slower rider most of the way, and gained composure from the swim. My HR was still over 170 for the first mile. As I headed to the Highway paved portion of the ride, I took in some Gu, and dropped into high gear. Bang! My chain poppes off. I've had this bike since I was in high school, and never once has the chain come off. I tried back pedalling and adjusting the gears, but still no luck. I got off the bike to fix the thing, and for a few tense moments thoughts I was gonna have to give up, while other racers zoomed past. Eventually, the thing took hold and I was off. I held mostly 18 mph over the whole course with a few moments in 19 and 20!! I was happy with my pace, and kept thinking "Just keep pressing." I passed about 15 people on the bike, and felt good for the first time in the race. I caught all the riders that passed me and few more that were not even in my group. The ride was flat, and easy as advertised. I made this section under 53 minutes. Although my bike speed was averaged at 17.77 mph, I know if not for the dirt road, I would have been into 18+ zone.

T2

Not as bad. Faster. Took Gu and water then off.

Run

The run was a 3 lap loop around the lake that I swam earlier. As I headed out, I could see Amy cheering, and that got me pepped up. My legs took a bit to adjust, and I ran a medium pace the first lap. My side started to tighten up and I held back a bit to gauge the seriousness of the pain. Lap 2 was much the same as lap 1. The course was sandy with no hills. Just like running at Sesqui. As I started lap 3, the pain went away, and I pushed hard to make my 30 min goal. I felt great the last leg, and kept wondering how much I still had in the tank. The last lap Bobby and Joey surprised me with signs, too. They were cheering loudly, and I really got it going then. As lap 3 ended, I veered off to the finish line in full sprint. Some folks near the end thought it a tad strange someone in the back of the pack was running this hard, but I wanted to make my 30 minute goal. I felt it would be close, since the first 2 laps were about 10 minute miles by my watch. Ending the race, I met up with family and I felt great to be done, and share my time with them. I will always remember my boys running to hug me after the race. Especially because Joey immediately proclaimed me as too wet to touch.

Stats:
Swim - 17:12 (Yipee)
T1 - 3:57 (Too Long!)
Bike - 52:32 (Good)
T2 - 1:33 (Not bad)
Run - 29:08 (Good)
Total - 1:44:21 (Yess!
Max HR - 183
Avg HR - 160
Cals: 1540
117 out of 139 Men Racing
6 out of 10 Novices Racing (The winner was in at 1H 28 Min!!!)

Overall

I have no idea where the swim time came from. I had planned a 25 minute swim, and thought that may be a tad too much. If not for the off course suff, I could have been faster. I must say the swim terrified me, and that was the motivation to swim like I did. I must channel that next time. The bike was great. I needed a section to feel good about. I'd like to be as fast as a 20 mph average mext time, but what I did today was above my training, so I'm happy. The run was good, but boring. Not much to look at, and running 3 laps was nerve racking. I kept thinking about what lap I was on, hoping my brain was still working. If I can, I'd like to lower this to 28 minutes, too! My goal was under 2 hours, and I did that by more than 15 minutes. I'm extremely happy about that. Next time I'd like to be into 1 hour 30 minute category. I'm exhausted. My stomache is still tight from the race, but I feel good otherwise. I'm taking 2 days of rest, and then I will start focusing on my next race.

Pics of the Race: http://web.mac.com/tswick/iWeb/Site/Tri%20the%20Pee%20Dee.html

Last Chance Workout

Today was my final workout before heading to Florence for my first Triathlon. I rode about 25 minutes and covered a tad less than 7 miles. I thought getting on the bike today would be a godd last minute check that the bike is in working order. Everything was okay.

I wanted to keep it light and averaged less than 15 mph. It was hard not pushing for more speed. It killed me to see such a low average speed, but I keep telling myself that I'll have the power tomorrow. I rode out and back to my house down Bookman Road. I thought it'd be a flat course, but when I headed down Cherokee Lane it got extremely hilly. I ended up with more of a hill climb than cruise day.

I'm getting packed up, making sure I have everything I need. Thank goodness I have a checklist from a book I've been reading, otherwise I'd likely freak out about whether or not I have what I need. I have a race meeting tonight at 5 and I want to get my race packet as well later. The race starts at 7:30 and I plan to be there by 6:30. If all goes well I should wrap this thing up tomorrow by about 10:00. My group leaves last so I will likely hit the water by 8:00 if everything goes as planned.

Next Goal: Tri the Pee Dee Tomorrow under 2 hours

Current Status: Hoping the smooothie I made is not poisoning me. (Wierd Taste??)

Upcoming: RACE DAY

Light Run Day

Went to the Y this morning for a loght run, but for some strange reason my left toe was killing me. I decided to run on an elliptical machine instead. I did not want to aggravate the toe any more with the race two days away.

I'm not sure what I did or what is wrong with it, but I hope it heals fast and is ok by Saturday Morning.

Tomorrow I will take a quick ride in the morning and check that the bike is ready to go before heading out to check in for the race in Florence.

Light Swim Day

Went to the Y this morning, and did my light swim. This was my last day in the pool before the Tri on Saturday, and I wanted to take it easy and feel confident about form.

Mission Accomplished. I swam a 100 warm up and cool down, and just worked on Zipper Drills, and light hands, keeping my body balanced. I felt great in the water, and really focused in on swimming ahead rather than underneath to keep my body from sinking low in the water.

I swam a total of about 25 minutes. Although I will not know for sure until the day comes, I feel pretty good about taking on an open water swim in the Triathlon.

Next Goal: Tri the Pee Dee on Saturday under 2 hours

Current Status: Confiden swimmer?!

Upcoming: Short/ fast run

Light Bike Day

Very light bike ride today. I kept the pace low and only spun for about 30 min at the Y. I did about 7 miles.

Sill feeling the affects of the big workout from yesterday. My stomach has not felt great.

Next Goal: Tri the Pee Dee

Current Status: Recovering

Upcoming: Light Swim

Triathlon Trial Day

Finally fit in a full test run of the triathlon distances for next Saturday Morning. I have not rehearsed the transitions yet, since that is kinda hard to do at the Y. I will do that sometime this week.

Starting the swim was not easy, since the pool was full today. Luckily someone left and I moved to an open lane. I swam 1,000m just under 25 minutes, which is my informal goal. I felt good, and did not try to push it at all. I swam easy, and looked for ways to coast through strokes as much as possible. I felt my form was better at the end than at the beginning. Leaving the pool, I took some Heed swigs and a Gu pack while changing for the bike and run upstairs.

Once I got in the Wellness Center, I found a bike and started off at a 16 mph pace. I set the trainer on cross country mode, which includes several medium to hard climbs. I focused on keeping my speed above 16 mph for the whole hour. I did not have much fun on the bike portion today. I felt slow, and my left knee was sore some of the ride. I took about 57 minutes to complete 16 miles, which was just under my 1 hour goal for the bike. 

Quickly, I washed down my sweat laden bike and moved to a treadmill. I started at a 10 minute mile pace, and quickly realized running the 5k under 30 minutes would be hard. I drank a Heed bottle on the bike, and only had 1/2 a Heed bottle left from the pool transition. I felt tight starting the run. Jason was right my hips took about 2 minutes to loosen up from the ride. After the first mile, I ran a 9 minute pace for the second. By the end of the second mile, my body started shutting down. I ran out of water, and wished I had brought more Gu. A second Gu before starting the run would have been nice. I backed down to a 10 minute pace and finished the 5K at exactly 30 minutes.

Overall, I was happy to complete the trial in all the goals I have set for next week. I feel good about going into next Saturday, and will scale way back on my training this week. Nothing over 30 minutes, and I will keep the intensity light. My body was not used to the length of workout, and I felt my energy falling away the last 10 minutes of the trial today. Plus, I feel that my test run indoors will be easier than open water swim, and outdoor run and bike next week.

About 2 hours after the trial run today, I felt a complete drop in energy. I have eaten plenty and drank a bunch, but still I feel very worn down and lethargic. I guess that's usual for such a taxing training session, but I was not planning on feeling this drained. Also, my face is chapped from the constant wiping I did with a towel on the bike and run to keep the sweat off my face. I had not even thought about that. My face is awfully red and sore tonight.

My left knee only hurt for about 20 minutes on the bike leg. It went away near the end of the ride, and did not hurt at all on the run. My left calf felt great on the run, too. It was a tad sore for the first mile, but went away completely after that. My shoulder did not hurt in the swim either. My body seems good to go for next week, once I gain my energy back. No lagging injuries to worry about seems good news.

Bike Stats:

Time: 57 min.

Distance: 16 miles

Avg Speed: 16.84 mph

Run Stats:

Time: 30 min.

Distance: 3.1 miles

Pace: 9.68 min/mile

Total Bike/Run HR Data

Avg. HR: 138

Max HR: 155

Cals: 1091

Next Goal: Tri the Pee Dee under 2 hours

Current Status: Whipped!

Upcoming: Very light 20 minutes workout

Changing Plans

I had hoped to do a brick on Friday. Cancelled due to a Zoo Trip.

I had planned to ride a bunch at Harbison this morning. Cut short. I brought a friend who is new to cycling, and he did not make it very far. I felt bad. I was trying to go slow, and be a gracious host. As I heard more and more obscenities fly through the trail, I knew he was not having fun. We turned around after only a few miles on Firebreak. I think he believes I was trying to kill him.

I did get some good biking in this afternoon. A package of new stuff I ordered for the Triathlon arrived, and I wanted to test it out. So, I spun around the sandy trails that dot the landscape of the Sandhill's Research Center by my house. I had to be creative to make it interesting. I looked for new trails, and did a lot of doubling up on my favorite sections. My new equipment worked great. I got new shorts specific for Triathlons, and riding glasses. Also, I tried out some Gu, and was not totally grossed out by the Vanilla flavor. 

The last half the ride, I tried using my tallest front gear more for power, and I built more speed than usual. I went from averaging 10 mph in sections to 13 or 14 mph. Big difference and I did not feel much more strain either. I need to try using the big gears on my bike more. I tend to hold back in the middle range, and forget the advantage of owning a 27 speed.

Still wish I had been able to ride more at Harbison. I miss fun trails. Sesqui and Sandhills just don't cut it.

Stats: 

Ride Time: 1:09:03

Distance: 11.54 miles

Average Speed: 10.04 mph

Max Speed: 24.66 mph

Avg HR: 138 bpm

Max HR: 158 bpm

Next Goal: Tri the Pee Dee under 2 hours

Current Status: Missing Harbison

Upcoming: Tri Test Run (For sure this time!!)

Spin Class Special

Made it to my spin class tonight. I had hoped to bring Amy as well, but after Bobby freaked out in the KidWatch Room (See her blog for the story), I ended up going solo. Tonight, Wendy, who is an armed forces vet, and whose husband is currently in the Air Force, had a special July 4th Tribute to those who have and are serving our country.

It ended up being a great change of pace, and her song selections were great. We started with the theme from Iron Eagles (remember that movie!!) by Queen, and it really got me excited. I mean I loved that movie. I always secretly wished my Dad would get kidnapped by Arabs, so I could borrow an F-15 with armed warheads, and rescue him, too. I'm downloading that song tonight!!

Other songs included the theme from Top Gun, Born in the USA, and a teary "I'm Already There" military tribute with overdubs of voice messages for troops stationed in Iraq. And, of course, we ended with "I'm Proud to be an American." Wendy thought it was a cheesy idea, but I really got into it, and I loved the songs anyways. 

I pushed hard tonight, and gave the Heed another try. I only used half the dose as last night, and still I'm not sure about using it. It just tastes weird, and I feel a bit edgy. Plus, I don't feel any advantage over plain water. I have some gel packs that I will test out tomorrow instead. The Y is closed on the 4th (I forgot), so I have changed plans and will bike and run Sesqui instead. Amy may even come along for the fun. 

Stats:

Time: 47:58

Zone: 44:32

Avg HR: 138

Max HR: 160

Cals: 577

Next Goal: Tri the Pee Dee under 2 hours

Current Status: Patriotic

Upcoming: Sesqui Brick

I Have This Thing About Locker Rooms ** By Request **

I have this thing about gym locker rooms. It's the old guys. It's the old guys that just hang around naked - ALL DAY!

When I was first out of college, I joined an athletic club for the first time. The day I toured the club before I joined, I noticed a group of naked men in the locker room. They were in the whirl pool, in the steam room, in the hot tubs, sitting at card tables playing poker. And, yes they were all naked. After I joined, I swear the same old naked guys were in the locker room everyday. They never left, and I never once saw them working out. They would come in each day, get naked, and hang around the gym locker room. It creeped me out so bad, that I stopped using the locker room, and would change and shower at home instead. Which, I guess is what they wanted.

Well, anyway, When Amy and I joined the new Y, my immediate concern was when the ugly old naked guys would move in. That was this week.

Everyday, the same Ugly Naked Guy has been haunting the locker room. He sits on the stools and benches naked with his bare ass grinding away. Everday, he walks around naked, doing nothing!

What makes this worse, is that he's a naked talker. He constantly engages complete strangers in conversation. Yesterday, he cornered another Y-goer in the back stretch of lockers in a conversation about putting shirts on after a shower.

"How did you do that?," Ugly Naked Guy questionned. The poor guy had nowhere to go. The exit was blocked.

"When I put mine on, it always stick right there," he added turning, stretching to point to a spot in the middle of his back. You know... The spot you can't reach. And, of course, as Ugly Naked Guy demonstrated, the scene only worsened.

Today, I was assaulted by Ugly Naked Guy. As I changed into my Speedo for my swim, he bolted out the door of the sauna, sack swaying, and breathless. In a manner much unlike his age and body suggested, he blocked my exit from locker room, and in one swift motion grabbed the top of my skin tight suit, pulled back, and asked "Where did you get that thing? I've been wanting one just like it."

I was speechless. First, I was mere inches from being exposed by a complete stranger. You just dont go around grabbing people's bathing suits. Do you?? Second, I had no idea he was even around. I though the caost was clear. Lastly, I was frightened by the possibility of seeing him in a Speedo, too!

To make a long story short, Why is it that every locker room is over run by hordes of naked old guys with nothing better to do, than hang around naked?

Really, something must be done.

Morning Swim/ Afternoon Bike Ride

Swam a the Y this AM. I spent about 45 min. in the pool. I started with drills as usual to work on form. Today was a lot of practicing turning and breathing. In all I swam about 1200m. I even did two sets of 500m free swims. I actually tried to swim them slow, so I could watch if I was bobbing down too much. Felt great in the pool. I'm starting to feel more relaxed.

This afternoon I rode with a group from Summitt Cycles. One of the owners talked me into it yesterday when I came in to size my road bike up. I did not feel comfortable when I rode at the beach. I ended up getting a new seat, raising the seat about 1 inch, and rotated the handle bars down a tad. I felt much better in the saddle. Also, I picked up some hanner gel, heed mix, and water bottles for the race.

The group left out and basically looped from two notch out past Lake Carolina through Summit. We ended up in Kershaw and headed around the new Y and back. It was a 20 mile ride, and I enjoyed it a lot. I did not have trouble keeping up, and in fact ended up passing people who just could not hold a pace up any hills. I like to hang back and just watch the others ride and stay out of the way, but several times, I just had to climb. My mountain biking work really paid off on the hills. Most the roadies would click-click-click down shifting all the way up a climb, and I never felt the need on my trusty blue steel 12 speed.

Met some Tri Guys on the ride. They were nice and wished me luck next week. They had the light tri bikes with aerobars, and zoomed downhill. Man, those things make a big difference. They went dead leg down hill, and passed people spinning full out.

Tried Heed for the first time. Not sure about it. Sticky, sugary? Not sure it made any difference. I will try mixing a half scoop instead next time and bring a bottle of just water. I got the flavorless kind, but being so sweet maybe the orange would have been better? I felt kinda jacked up getting off the bike, and my body seems just a tad strange. Not sure about the Heed.

The bike changes seemed to help a lot with power tonight. I felt great climbing the hills, and could have pushed much harder.

Bike Stats:
Time: 1:11:35
Distance: 20.10 mi.
Avg Speed: 16.85 mph
Max Speed: 38:16 mph (Lake Carolina Hills are fast!!!)
Avg HR: 144 bpm
Max HR: 166 bpm
Cals.: 909

Next Goal: Tri the Pee Dee under 2 hours

Current Status: Sore Right Shoulder; good otherwise

Upcoming: Light Day Spin Class only (Friday will be a full Tri Trial)

Solid Workout Starts new Month!

Headed to the Y, and absolutely enjoyed a swim and run today.

I was not swimming distance, but working on form using the drills from my Total Immersion book. Today was drills to work on balance in the pool. I did three different drills with and without fins to help. I swam some laps with a buoy, and then swam 300m on my own. I have to work on keeping my head in position when breathing. I tend to bob down on rotations to breath. I especially have trouble rotating to the right. I liked swimming with fins. Man, I was soo fast, but I don't want to do too much and forget how it feels with my feet.

After the swim, I moved upstairs for a run. I wanted to run a 5k distance, and for some reason, I am still fixated on running faster, so I ended up pushing my first mile at a 9 minute pace, the second at 8, and the last at 9 with a quarter mile sprint to finish. I ran the 5K under 27 minutes today. That's at least 1 minute off my Riverfest run from May. So I am getting faster!

My left calf cramped up a bit, so I'm icing it. Not a shin pain as I've been getting. More of a lower back calf. Likely from the heavy work in the fin and run. More calf strain than I've done lately.

Run Stats:
Distance: 3.1 mi.
Time: 26:34
Pace: 8 1/2 mile/min.
Avg HR: 155 bpm
Max HR: 164 bpm
Cals.: 388

Next Goal: Tri the Pee Dee under 2 hours

Current Status: Solid but ice on left calf

Upcoming: Maybe ride with J? Maybe Big Swim? Maybe Harbison? It Depends