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Random Thoughts
NOTE: The following discussions contain some strong opinions. If you don't want to read controversial, personal opinions, please do not read on. I do not like "knee-jerk" liberal or conservative philosophies. I try to be open-minded, but certainly have my own biases. I hate "political correctness" and tend to overreact against those who practice it. - Bill McArthur, aka Hungry Mother (hungrymother) and Computing Doc (computingdoc). . To find our what I'm doing in real life, click here and choose "Current Activities" from the menu bar. Also, check me on FaceBook under William George McArthur. . 11/03/12 comments weight: 164 I got out as soon as I could after first light for a brick workout. For the bike ride, it was a bit chilly, so I wore a long sleeved top. It felt great to get back on my bike!Here's the report: I took off the top as I headed out on the run. My legs felt good and my attitude was excellent. It didn't hurt that I've been reading "Fearless" about a hyper Navy Seal. Here's the report:
Nutrition Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy Time tea before bedtime 11/02/12 comments weight: unknown After lunch I headed out in the kayak for a 8 mile loop on Naples Bay. Here's the report:
Nutrition Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal workout: 2 bottles of Heed on the kayak Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy Time tea before bedtime 11/01/12 comments weight: unknown A chest cough had kept me from exercising since the Detroit Marathon. After seeing a doctor on 10/31 and starting an antibiotic regimen, I felt pretty good on this morning. I decided to walk for 2 miles and then try a run of up to 5 miles. My legs felt very good on the walk so I ran for the whole 5 miles. I started out at a slow pace and then tried to get the average pace under 10 min/mi. I felt good throughout. My cough didn't bother me during or after the run, but I had a coughing fit during the night. Here's the report: I iced my legs and feet after the run. Nutrition Breakfast: 1/2 cup of steel-cut oats with 2 cups of water; drank 2 cups of coffee Lunch: fruit with smoothie topping; drank a cup of brewed ice tea with the meal post-workout: bottle of Recoverite; popped 5 Endurolytes Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy Time tea before bedtime 10/21/12 comments weight: 161 The executive summary of my Detroit Marathon is: disappointing, both for finishing time (5:02) and division place (4/10). As I write this account on Halloween, I can see the seeds of this fiasco planted on June 9 when I strained my groin on a mud run. That injury plagued me for most of the summer; in fact, when we went to the London Olympics at the end of July/beginning of August, I took 10 days off from running when I should have been heavy into training for the Philadelphia Half Marathon in September and this marathon. During the European trip I had a problem with swollen legs which set me back further. I ran poorly in the sprint tri in Wildwood on August 18. Then, I fell and cracked a rib during a training run on September 12. This hurt in more than one way because I had a miserable race in the Philly Half on September 16. I had to run with my hands at my side for a few weeks My longer runs leading up to the marathon were ok in distance, but not quality runs. Because of the rib injury, I stopped swimming, kayaking, and riding my bike. Consequently, my upper body, legs, core, and endurance were all weakened. Even on October 31, I still have some ribcage pain. The day after the marathon, I came down with a chest cold that continues after the 10th day. I think that my body was weakened from the virus on the day of the race. The chatter on the Facebook page for the race emphasized that liquids should not be carried across the two international borders on the race course. Also, the participants were expected to carry their passports on the run. Also, headphones were discouraged. Because of these factors and some muddy thinking on my part, I deviated from training and didn't use my special Detroit playlist and I didn't carry my fuel belt with its six 8 oz. bottles. I only carried 8 Hammer Gels in another belt. I think that I was at a huge disadvantage psychologically. I had decided to join the 4:15 pace group. I think that this was a mistake and I should have joined the 4:25 pace group, running the time I needed to BQ. At our pre-race dinner with the relay team, we had a late (7:30 PM) reservation, slow service, and no good way to have a vegan meal. I ended up eating a bowl of minestrone and a couple of wedged potatoes, microwaved to halfway cooked. I don't think my stomach appreciated the meal. Running the race started well. I was with a nice group pacing at 4:15. I tried to run ahead a bit for the first leg of the marathon relay, but I wasn't able to gain any time on the group. This really surprised and alarmed me. I had to stop for a minute after the relay pass-off to remove my relay chip. I was feeling OK and soon caught the 4:15 group in the entrance to the tunnel back to the U.S. Just before mile 8 of the race, as we were climbing the ramps out of the tunnel, I started to fade and lost my pace group. I had some GI distress and had to make a long potty stop around mile 10. When I got to 13.1, I was ready to quit, but told myself, "No Way!" At mile 16, I decided that the only way I could make it would be to alternate power walking and running a mile at a time. I started walking at mile 17, and had 4 walking legs until mile 24 when I ran to the finish. Surprisingly, I felt pretty good physically when I was done. I made a total of 3 potty stops. I would like a do-over for next year and try to arrive at the starting line strong, both physically and mentally. Here's the report (not complete because of the tunnel): In spite of my dismal performance, I am grateful that I am able to be as active as I am. It was a beautiful day for a race. Besides crossing the Ambassador Bridge into Canada and the tunnel back to America, I was able to do two crossings of the MacArthur (my clan name) bridge over to Belle Isle. My relay team felt that we did well, so they are not going to kick me off of team Were-Nots. Nutrition Breakfast: 2 bagels with jam and 2 cups of coffee Lunch: fruit and almonds; drank a glass of water with the meal pre-race: bottle of Heed, 5 Endurolytes, 2 Clif Bars race: cup of water and a Hammer Gel at miles 4,8,12,16; water and 2 Gels at miles 20 and 24; 5 Endurolytes at miles 8, 12, 16, and 24; 1 Extra Strength Tylenol at miles 10, 18, and 22 post-workout: bottle of Recoverite; popped 5 Endurolytes Dinner: Seafood Gumbo and Crawfish Etoufee at Fishbone Grill in Greektown, Detroit; drank a bottle of Peligrino with the meal 10/11/12 comments weight: 161 I waited until after lunch to do my intervals workout:
I decided that I would run at the Trail and do "under/over" intervals around my goal marathon pace of 9:43 minutes/mile:
I had walked a couple of miles earlier in the day with Cathy, so I just walked for a mile before running the intervals. I felt good and the intervals went well. Here's the report: I iced my legs and then my feet right after the run, and again around 8:00 PM. Nutrition Breakfast: 1/2 cup of steel-cut oats nuked in 2 cups of water and 3 cups of coffee Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal post-workout: bottle of Recoverite; popped 5 Endurolytes Dinner: vegan pasta and salad at Big Fish Grill; drank a bottle of Peligrino with the meal cup of Sleepy-Time tea after dinner 10/09/12 comments weight: 162 I was scheduled to run 8 comfortable miles today, but my left knee was hurting a bit and I had some general leg pain. It was a rainy morning and chilly besides, so I decided to wait until afternoon and then do a short recovery run. After lunch, I went out into the rain and walked for 2 miles. My legs felt OK, so I figured that I'd do a 2-3 mile recovery run at a very relaxed pace. I kept the distance open ended and let my legs be the guide. I just enjoyed my music and was able to go for the scheduled 8 miles easily. My legs felt better as I ran and I finished strong. Here's the report: I iced my legs and then my feet right after the run, and again around 8:00 PM. Nutrition Breakfast: 1/2 cup of steel-cut oats nuked in 2 cups of water and 3 cups of coffee post-workout: bottle of Recoverite; Clif Bar Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 10/07/12 comments weight: 162 This was my day for the 20 mile training run. Whenever I think of doing a marathon, I think about this special point in the training process, where I'll be, and how I'll do. Yesterday was the last day for summery weather and today it was chilly and rainy. I decided to wear a long sleved running top over my compression shirt. My ribcage still hurts when I sneeze or make certain motions, so I packed 3 Extra Strength Tylenols in one of my 3 running belts (1 for fuel and hydration, 1 for my iPhone, one for Endurolytes and Tylenols). I decided to extend my 18 mile Tour of Lewes for my running route, even though it's very exposed for a rainy day. I drove to the Trail for my starting point and walked for 2 miles. Then I started the run. I tried to run at a decent pace without pushing or dogging it. I appreciated my "Detroit" playlist as I tried to keep my mind off of the tedium of a long run. I also tried to enjoy that I was able to do this. Every day is a gift and every training session and event is a bonus. My fueling and hydration paln worked well. I popped Tylenols at miles 10.5, 15, and 18 to numb some minor annoying aches. I think that I'll pack 6 Tylenols for the Marathon. I didn't drag near the end, but I was a bit impatient for the run to be over for the last couple of miles. Generally, I felt good for the entire workout. Here's the report: I iced my legs and then my feet right after the run, and again around 4:00 PM. Nutrition Breakfast: 2 bagels and jam and 3 cups of coffee pre-workout: bottle of Heed, 2 Clif Bars; popped 5 Endurolytes. workout: 8 oz. bottle of Heed with dissolved Hammer Gel at miles 4 and 8; 8 oz. bottle of Perpeteum with dissolved Hammer Gel at miles 12 and 16; 8 oz. bottle of Perpeteum with 2 dissolved Hammer Gels at mile 18; popped 5 Endurolytes at miles 8, 12, and 16; popped Tylenols at miles 10.5, 15, and 18 post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit (I wasn't very hungry); drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 10/05/12 comments weight: 162 I walked for 2 miles and then did an easy 3 mile run. Here's the report: I iced my legs and then my feet right after the run, and again around 4:00 PM. Nutrition Breakfast: 1/2 cup of steel-cut oats nuked with 2 cups of water and 2 cups of coffee pre-workout: popped 5 Endurolytes. post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 10/03/12 comments weight: 162 I did a couple of crossword puzzles and went to Quest Diagnostics for a blood test (PSA) before getting ready for my workout:
I decided that I would run harder/easier for the intervals and not push the pace too hard. It was surprisingly warm and humid, so I did some heavy sweating. I walked for two miles before the run. Here's the report: I iced my legs and then my feet right after the run, and again around 4:00 PM. Nutrition Breakfast: 1/2 cup of steel-cut oats nuked with 2 cups of water and 2 cups of coffee pre-workout: bottle of Heed, Clif Bar, and 5 Endurolytes. post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 10/01/12 comments weight: 162 I drove with Cathy to the Trail to do my run workout:
I have been disappointed with my running for a while, so I decided that today was an opportunity to go for negative splits, without pushing it. My legs hurt a bit before I started out, so I knew I needed to start nice and slow. Although I had a goal, I also had the idea that I had nothing to prove, even to myself, so this was not going to be a torture chamber. Cathy and I started with a two mile walk. Then I got going on the run. I tried to recall how I felt on our Rim-to-Rim hike, when I had side stitches for the last few miles, but made it. I also called to mind a very long day in our C&O Canal bike trip, when I had to strain up hills for a total of 80 miles, carrying all of our stuff on the bike, but making it to the B&B at the end of the day. I thought about the RAIN ride, when I was so trashed that I couldn't eat any more and could only drink water toward the end, but I rode to the finish line anyway. I thought about my first double-cross of the Delaware Bay in a kayak, when the wind and waves sapped my strength on the way over, but I made it back. I thought about the Goofy Challenge, when I stopped at mile 20 to take a drink and walked while I sucked down two gels, but I started back up and finished the marathon strongly. I thought about the Gator Half, when I trashed my quads in the bike leg and had to walk part of the run, but I kept going for 6.5 hours and ran strongly for the last 5K and finished with flare. "I can do this!", I thought. Somewhere in mile 6 of the run, I started to run "normally", with deep breathing and my arms up and working. I hadn't been running like this since I cracked my ribs almost 3 weeks ago and it felt good. Here's the report: I iced my legs and then my feet right after the run, and again around 4:00 PM. Nutrition Breakfast: 1/2 cup of steel-cut oats nuked with 2 cups of water and 2 cups of coffee pre-workout: bottle of Heed, Clif Bar, and 5 Endurolytes. workout: 8 oz. bottle of Heed with dissolved Hammer Gel at mile 4 post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: dinner out at Hobos in Rehoboth Beach with Don and Bern Ernakovich cup of Sleepy-Time tea after dinner 09/29/12 comments weight: 163 I drove to the Trail to do my 18 mile training run. I walked to 2 miles and then started to run. As I headed toward the high school, I decided to vary the route and so did a "Tour de Lewes", leaving me 1.3 miles from where I had started. I looked back to last year's 18 miler before the Goofy Challenge (http://connect.garmin.com/activity/135265172), and saw a big difference in the split times. My legs were complaining pretty early on in this run and were pretty sad toward the end. Oh well, I finished the run anyway: I iced my legs right after the run, and again around 5:15 PM. Nutrition Breakfast: 2 bagels and jam and 2 cups of coffee pre-workout: bottle of Heed, 2 Hammer Gels, and 5 Endurolytes. workout: 8 oz. bottle of Heed with dissolved Hammer Gel at miles 4 and 8; 5 Endurolytes at miles 8 and 16; 8 oz bottle of Perpeteum with dissolved Hammer Gel at mile 12 and 16. post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/28/12 comments weight: 161 I decided to do my bike workout on the trainer. I used a Sufferfest workout and had it running on my laptop to guide the workout, although I kept the resistence light throughout. I iced my legs right after the workout. Nutrition Breakfast: 1/2 cup of steel-cut oats with 2 cups of water and 2 cups of coffee workout: bottle of Heed on the trainer post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/27/12 comments weight: 163 It was warmer and more humid today than the last few, so I got out as soon as I could for my intervals workout:
I decided to do my usual translation of the spirit of the workout to our neighborhood loop:
I was wondering if my ribcage pain would allow me to pick up the pace during the intervals and I was a bit nervous about it. I decided not to push too hard and see how things went. My first interval was fast enough, so I just tried to stay in the same ballpark for the rest of them. I was pleased with how the workout went. I felt good afterwards. Here is the report: I iced my legs right after the run, and again around 4 PM. Nutrition Breakfast: 1/2 cup of steel-cut oats nuked in 2 cups of water and 2 cups of coffee pre-workout: bottle of Heed, a Hammer Gel, and popped 5 Endurolytes post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/25/12 comments weight: 164 I waited until the day warmed up a bit before heading for the Trail for my 7 mile run:
I started with a 2 mile walk and then begain the run. I tried to think of myself as a runner, rather than a kayaking poseur, and to feel strong and confident about the run. I divided it up mentally into a 4 mile "for starters" segment, a 1 mile "hump1" segment, a 1 mile "hump2" segment, and a 1 mile "joy of running" segment. This ruse kept my mind at ease. My body felt good with a bit of rib cage pain when breathing heavily. Here is the report: I iced my legs right after the run, and again around 4 PM. Nutrition Breakfast: 1/2 cup of steel-cut oats nuked in 2 cups of water and 2 cups of coffee pre-workout: bottle of Heed, 2 Hammer Gels, and popped 5 Endurolytes workout: 8 oz. bottle of Heed and a Hammer Gel at mile 4 on the run post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/24/12 comments weight: 165 I decided to do my bike workout on the trainer. I bought and downloaded a Sufferfest workout and had it running on my laptop to guide the workout, although I kept the resistence light throughout. I iced my legs right after the workout. Nutrition Breakfast: 1/2 cup of steel-cut oats with 2 cups of water and 2 cups of coffee workout: bottle of Heed on the trainer post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts cup of Sleepy-Time tea after dinner 09/23/12 comments weight: 165 I had a 15 mile run to do today which had me very worried because of my injured rib. I decided to fuel and hydrate exactly the way it will go in Detroit on October 21 in accordance with coach Nicki's emphasis for the workout. I started with a race breakfast and then drove over to the Trail when the parking lot opened. I took a 2 mile walk to warm up and then basically ran the Trail 1.5 times. I was cautious when I approached the area where I fell and broke my rib 10 days prior. I studied the ground, but couln't find anything that might have tripped me. I kept my hands low and the rib cage pain was minimal, but ever present. I relaxed and kept the pace slow. Hydration and fueling went well, so the run was successful. I took a pee stop at mile 8. Here is the report: I iced my legs right after the run, and again around 4 PM. Nutrition Breakfast: 2 bagels and jam and 2 cups of coffee pre-workout: bottle of Heed, 2 Hammer Gels, and popped 5 Endurolytes workout: 8 oz. bottle of Heed and a Hammer Gel at miles 4 and 8, 8 oz. bottle of Perpeteum and a Hemmer Gel at miles 12 and 24; popped 5 Endurolytes at mile 8 post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/22/12 comments weight: 165 We had company coming over on the ferry, so Cathy and I walked around the neighborhood for over 3 miles. Then I put in an hour on the bike trainer, going hard and easy alternating every other song on my running music. I iced my legs right after the workout. Nutrition Breakfast: 1/2 cup of steel-cut oats with 2 cups of water and 2 cups of coffee post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: quinoa salad and vegetable juice at Green Man Juice Bar in Rehoboth Beach Dinner: portabello sandwich and a baked potato at the Wharf Restaurant in Lewes cup of Sleepy-Time tea after dinner with dates as a snack 09/21/12 comments weight: 165 I decided to do my bike workout on the trainer. I bought and downloaded a Sufferfest workout and had it running on my laptop to guide the workout. I had a bit of chest pain, expecially when I panted after the hard segments. I iced my legs right after the workout. Nutrition Breakfast: 1/2 cup of steel-cut oats with 2 cups of water and 2 cups of coffee workout: bottle of Heed on the trainer post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of water Dinner: salad with raisins and walnuts cup of Sleepy-Time tea after dinner 09/19/12 comments weight: 165 I slept well overnight and felt better in the morning. I went to the Trail and walked for 2 miles. I decided that I couldn't run intervals, so I just ran easily for a bit over 5 miles. I found that a lower hand position lessened the ribcage pain a bit. Here is the report: I iced my legs right after the run, and again around 4 PM. Nutrition Breakfast: 1/2 cup of steel-cut oats with 2 cups of water and 2 cups of coffee pre-workout: bottle of Heed, a Hammer Gel, and popped 5 Endurolytes post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of water Dinner: dinner out at Baywood restaurent with the Hartnetts cup of Sleepy-Time tea after dinner 09/18/12 comments weight: 166 I slept long and well overnight. My calves both hurt when I awoke. I rode the bike trainer for 45 minutes. My ribcage was sore, but not a hindrance. I went out to the neighborhood loop for a run, but it turned into a weak jog. It hur somewhat to run and somewhat to breath. It was a slow recovery jog. Here is the report: I iced my legs right after the run, and again around 4 PM. Nutrition Breakfast: 1/2 cup of steel-cut oats with 2 cups of water and 2 cups of coffee pre-workout: popped 5 Endurolytes workout: bottle of Heed on the bike trainer post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of water Dinner: salad with raisins and walnuts; drank a cup of water with the meal cup of Sleepy-Time tea after dinner 09/17/12 comments weight: 168 I slept remarkably well with no pain relievers. I went to the Y at about 2:30 PM and had my choice of 2 empty lanes. As soon as I started the 500 yard warmup swim, I had some arm and ribcage pain. In addition, I felt somewhat limited in breathing. So, I muddled through some 50 and 100 yard sets, icluding a bit of kickboarding. I lasted about a half hour. Here is the report: I wasn't feeling well when I got home and for the rest of the evening. Nutrition Breakfast: 1/2 cup of steel-cut oats with 2 cups of water and 2 cups of coffee Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of water Dinner: salad with raisins and walnuts; drank a cup of water with the meal cup of Sleepy-Time tea after dinner 09/16/12 comments weight: unknown I slept pretty well overnight at the Sheraton in downtown Philadelphia. I woke up at 5 AM and went about my race preparations. I was constipated, maybe due to the Vicodin, but otherwise felt OK. I popped 2 Vicodins to get me through the race. We left the room around 7 AM and walked to Corral 7. Cathy headed back to the hotel for breakfast while I ran the race. In retrospect, I might have been able to run without pain-killers. I felt a bit weird during the run and felt a bit sick afterward. I just concentrated on not falling down and keeping going. I practiced the hydration and fueling strategy that I'll use in the Detroit Marathon. The weather was great for the race. Here is the report: I walked back to the hotel right after I finished in 2:12, a new worst for a stand-alone half marathon. I lay down on a bed for a while because I didn't feel well (from the Vicodins). Then I rallied and took a shower. We checked out and headed to Glen Mills to watch some soccer. I finally iced my legs when we got home around 5:30 PM. Nutrition Breakfast: 2 bagels with jam and 2 cups of coffee pre-race: bottle of Heed, 2 Hammer Gels; popped 5 Endurolytes and 2 Vicodins race: 8 oz. Heed and a Hammer Gel at 4, 8, and 12 miles on the run; popped 5 Enduroytes at mile 9 post-race: 8 oz. of Heed, a banana, and a bottle of Recoverite; popped 5 Endurolytes Lunch: small salad at Ruby Tuesday; drank 2 Arnold Palmers with the meal Dinner: tomato pie with jalapenos, black olives, and onions from Grotto Pizza; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/12/12 comments weight: 163 I got my stuff together and headed to the trail on a beautiful, cool morning for a planned 8 mile run. I walked for 2 miles and then started to run "comfortably." I felt so good that I decided to keep going to 10 miles, but:
Here is the report: I iced my legs when I got home, and again around 5:00 PM. The doctor said that I did not have to curtail activities for the broken rib, but don't bang it. I assume no boxing or mud runs. I'm hoping that paddling goes OK tomorrow and that I don't fall off the bike on Friday. Then, as long as nobody punches me in Philly, I should be good to go. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: bottle of Heed, 2 Hammer Gels; popped 5 Endurolytes workout: 8 oz. Heed and a Hammer Gel at 4 miles on the run post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal drank a cup of Chai tea at tea time Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/11/12 comments weight: 162 I waited until after lunch to head for the Y for my swim workout:
I arrived at the Y around 1:10 PM and had a lane to myself for all but the cool down. I didn't record the drill part of the workout except for the 300 pull, and then recorded the rest. For the two 300 sets, I used bi-lateral breathing.. During the cool down I swam breast/free/side (right)/free/side (left)/free/breast/free. It was a good workout and I felt good throughout. I was surprised to see that my speed with the pull buoy is faster than kicking with Zoomers. Here is the report: I iced my legs when I got home. Nutrition Breakfast: a bowl of steel-cut oatmeal and 3 cups of coffee Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal post-workout: bottle of Recoverite; drank a cup of Chai tea at tea time Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/10/12 comments weight: 165 It was a beautiful morning with cool, dry air for my workout:
I felt good during and after the run. What had been hell for the past couple of weeks was heaven today. Here is the report: I had plenty of energy left after lunch, so I declared it a "rainy day" and drover to the Y for the swim workout that I missed yesterday:
I arrived at the Y around 2:30 PM and had a lane to myself for the whole workout. I didn't record the drill part of the workout except for the 300 pull, and then recorded the rest. For the 400, I used bi-lateral breathing for the second 200, just for shit and giggles. During the cool down I swam breast/free/side (right)/free/side (left)/free/breast/free. It was a good workout and I felt good throughout. Here is the report: I iced my legs again when I got home. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: bottle of Heed, 2 Hammer Gels; popped 5 Endurolytes workout: 8 oz. bottle of Heed and a Hammer Gel after the 2nd mile interval post-workout: bottle of Recoverite; poppped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal drank a cup of Chai tea at teatime Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/09/12 comments weight: 165 Joe and Maria decided to stay for the morning. Joe and I went to the Trail to walk. I walked for a mile and then did a 3 mile recovery run. My legs felt good. I was supposed to swim, but was too tired in the afternoon. Here is the report:
I iced my legs after the run and in the evening. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/08/12 comments weight: 165 I awoke at 4:00 AM and woke Joe. We left for Dewey Beach and the Bottle and Cork 10 Miler at 5:40 AM. We didn't get far until it started to rain hard, so I pulled over and put up the top. It rained for at least a half hour before the race, which pumped up the humidity. That, plus the temperature, made it a tough and slow race for me. I walked a bit and then did a mile warm up run with a 1 minute pickup. I did 1 minute pickups in miles 1 and 2 of the race and then decided to just endure the tough conditions. I talked a guy walking in the last mile to run in with me and sprint into the chute; he was appreciative. I ran a mile cool down when the race was over. I was beaten in my AG by an upstate guy I'd seen in the state records. I told him afterward that I knew he would beat me. He replied that I held the course record for the AG. Here are the reports:
Nutrition Breakfast: 2 bagels with jam and 2 cups of coffee pre-race: bottle of Heed and 2 Hammer Gels; popped 5 Endurolytes race: 8 oz. bottle of Heed and a Hammer Gel at miles 4 and 8 post-race: bottle of Heed and a Hammer Gel before the cool down run; bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: tomato pie with jalapenos, black olives, and onions; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/07/12 comments weight: 165 It was a nice day for a paddle. I headed out Roosevelt Inlet and down the Breakwater Harbor to the Ferry Jetty before heading back. Here is the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee workout: 2 bottles of Heed on the kayak post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: pasta and red sauce; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/06/12 comments weight: 167 I had to wait until late morning for the road to dry after a night and morning train of T-storms. I could see on the weather radar that another set of storms were going to come through an hour or so later, so I got out on my bike for a 45 minute ride at 80 rpm cadence. Here is the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: bottle of Heed post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal drank a cup of Chai tea at teatime Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/05/12 comments weight: 165 I walked for 2 miles before my interval workout:
I decided to use my neighborhood loop and to substitute 1/4 mile for the 2 minutes hard. I was sweating a lot and worked pretty hard, while feeling OK. Here is the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: 1/2 bottle of Heed, 2 Hammer Gels, and popped 5 Endurolytes post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of black coffee with the meal drank a cup of Chai tea at teatime Dinner: quinoa, dates, and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/04/12 comments weight: 165 I waited until after lunch to go to the Y for my swim workout:
I was lucky to only have to share my lane during my 200 yard warmup. I thought the workout went well and I felt my feet splashing at the surface during the 1000 yard set. Here is the report: I iced my legs for the first time after a swim as instructed. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of black coffee with the meal post-workout: bottle of Recoverite drank a cup of Chai tea at teatime Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/03/12 comments weight: 167 Back in Delaware, I got up at about 5:30 AM and did 3 crossword puzzles. After some lolly-gagging and some crunches, Cathy and I drove to the Trail. We walked together for a mile, then Cathy continued while I walked back to the parking lot. Then I commenced ona 5 mile run. It was sweaty but easy. I loved being back in flat terrain. Here is the report: I iced my legs as always and felt good after the run. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: popped 5 Endurolytes, drank a half bottle of Heed workout: Hammer Gel and 8 oz. of Heed at 4 mile mark on the run post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy-Time tea after dinner 09/01/12 comments weight: unknown I got up early although it was Saturday and everyone else slept in. After I ate breakfast, I walked for 2 miles around the neighborhood. Later, around 9:00 AM, the rest of the crowd went to a friend's house to watch a football game. Since I am boycotting football this year, I stayed back and rode on the trainer for a session of a race simulation DVD. It was a good sweatfest and woke my legs right up. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: popped 5 Endurolytes workout: 2 bottles of Heed on the trainer post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of water with the meal Dinner: salad and fruit; drank water with the meal cup of Sleepy-Time tea after dinner 08/31/12 comments weight: unknown I got up early as usual. After the kids were squared away for the morning, we drove to the Morgan Creek Trail for some walking and a workout:
I walked a mile and a half with Cathy and felt the closeness of the soupy air as we went. The temperature had crept up to 89 degrees as well. I tried to run hard for the intervals, but my body just wouldn't produce. My legs felt fine, they just didn't perform. Here is the report: I was a sodden mess when I was done. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank water with the meal cup of Sleepy-Time tea after dinner 08/30/12 comments weight: unknown I got up early as usual. After the kids were squared away for the morning, I drove to the Homestead Aquatic Center for a workout:
I had a lane to myself and the swimmers in adjacent lanes had both feet, so I was comforatble with the whole workout. Here is the report: I felt good during and after the workout. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank water with the meal cup of Sleepy-Time tea after dinner 08/29/12 comments weight: unknown I got up early as usual. After the kids were squared away for the morning, Cathy and I drove to the Al Buehler trail again. This time, I walked for a mile and then rans 3 loops of the trail, totalling 9 miles. The hills were relentless, forcing me into an average of 11 minutes per mile. It was a very sweaty run. Here is the report: After I iced my legs, I felt good. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: popped 5 Endurolytes, bottle of Heed, 2 Hammer Gels workout: at miles 4 and 8, a Hammer Gel and 8 oz. of Heed while running post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: pasta and a bottle of Peligrino at Carrabbas's cup of Sleepy-Time tea after dinner 08/28/12 comments weight: unknown I got up early as usual. After the kids were squared away for the morning, Cathy and I drove to the Al Buehler cross-country trail at Duke University. We remembered walking this trail back in 1977 when were on sabbatical leave at Duke. We walked 3.6 miles and had an elevation gain of 216 feet. When we got back to the house, I put in a good 45 minute session on the bike trainer. I used a race simulation DVD that had me chasing down break-a-ways and climbing mountains. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee workout: bottle of Heed on the trainer post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: quinoa, dates, and walnuts; drank water with the meal cup of Sleepy-Time tea after dinner 08/27/12 comments weight: unknown I got up early as usual. After the kids were squared away for the morning, Cathy and I walked the hilly neighborhood for two miles. Then I did another hurtfest run of 3 miles and 30 minutes. I sweated a bunch. I iced my legs and got a shower before lunch. Here is the report: After lunch, I headed over to the aquatic center for a workout. I was in a 25 meter pool, so I decided to do some 100s. I alternated regular swimming with pull buoy and discovered what I had suspected: I was 20 seconds or so faster with the pull buoy. This seems to indicate that my legs are dragging and also that my kick sucks. The good news to me is that maybe my stroke isn't too bad. I swam 1100 meters, finishing with a 200 swim and a 200 pull buoy. Here is the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: popped 3 Endurolytes post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank water with the meal cup of Sleepy-Time tea after dinner 08/26/12 comments weight: 165 I got up at 5:00 AM after very little sleep since I was wired from Saturday's race and T-storms raged all night long. By the time we left at 6:30 AM, the rain had stopped, but the roads were somewhat flooded. We arrived at Katie and Tom's home in Carrboro, NC at around 2:00 PM. After we got settled in, I went out for a run. I decided to go for 3 miles or 30 minutes, whichever came later (so I wouldn't dog it). It was very hilly for me, hot, and humid - a good way to wake up my legs. Here is the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal post-workout: bottle of Recoverite Dinner: vegan pasta dish at Panzanella's restaurant in Carrboro. ate some almonds after dinner as a protein snack 08/25/12 comments weight: 165 I got up at 5:00 AM and stared at a nasty radar screen showing T-storms heading our way to mess with the Broadkill River Race. I had a flashback to last Saturday. I got myself ready and Cathy and I left in the Gearcar for the start area at Oyster Rocks Road. We arrived at 8:30 AM, turned the car around for Cathy's convenience when she was ready to exit, and unloaded the kayak. My race number was "11". I dried off my kayak and taped the number on it. I put the kayak on wheels and rolled it to the edge of the water. We wore raincoats as it rained off and on. I waited until 9:45 AM and then launched into the river for some warmup paddling. The current was slightly against us and the breeze was variable, depending on how the river meandered. In the starting area, there was a moderate chop from the wind. The slow boats started the race at 10:00 AM, followed by some surf skis, at C-4 racing canoe (4 paddlers), and a C-2 racing canoe at 10:10 AM. I shot out to the lead on a good track for the conditions on the river. After a few hundred yards, I was passed by a young stud in a single kayak. I tucked in behind him for some drafting. About a mile later, a second young stud passed both of us, so I tucked in behind him and never saw the first guy again until long after I had finished. Just before that, the C-4 boat passed us (click here for a video). After 3 miles, I detected that the second guy was losing speed, so I passed him and offered to take a turn pulling him. I never saw him again until long after I finished. I was all alone in the lead, paddling at my edge, arms hurting, feeling good. After about 5 miles or so, some of the surf skis and other racing craft started to pass. I tried to draft each of them, but couldn't keep up. Around mile 8, my legs started to shake from the exertion. I didn't need to steer with the rudder for a minute, so I pull my legs in a bit to relax them. Then it was back to steering position for the rest of the way. I didn't stop for a drink because I was well hydrated at the start. I found another gear for the paddle in to the finish. I didn't puke at the end, but I left nothing on the course. I met my goal of finishing in under 2 hours, and I was the fastest non-racing boat. Not bad for a geezer. For the second week in a row, I had to argue for my earned award. For some reason not documented on the web site for the race or on the registration form, some people thought that kayaks over 16 feet were to be classed with surf skis. The emcee of the event promised me a medal. Even without the medal, I had a very strong race and felt very good about it. Cathy and my friend John were wearing "Team McArthur" shirts and cheered me in at the end along with John's wife Diane. Here is the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee Lunch:veggie burner at Irish Eyes in Milton; drank a cup of coffee with the meal pre-workout: popped 5 Endurolytes, bottle of Heed and 2 Hammer Gels post-workout: 2 bottles of Heed and a bottle of Recoverite Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime with some raisins as a snack 08/24/12 comments weight: 166 I went to the marina and paddled for 40 minutes at a comfortable rate with a couple of surges. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: quinoa, dates, and walnuts drank a cup of Sleepy Time Tea 08/23/12 comments weight: 165 I did some yoga in the morning and open water swimming in the evening. Here is the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: bottle of Heed and a Hammer Gel post-workout: bottle of Recoverite Dinner: dates and walnuts with Recoverite in the car on the way home drank a cup of Sleepy Time Tea before bedtime with some raisins as a snack 08/22/12 comments weight: 163 This morning I did a good set of intervals on the kayak. It was a great workout. Here is the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: 5 Endurolytes workout: 2 bottles of Heed on the kayak post-workout: bottle of Recoverite and 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: Big Fish restaurant in Rehoboth Beach with friends John and Diane Hartnett drank a cup of Sleepy Time Tea before bedtime 08/21/12 comments weight: 163 I got up at 4:30 AM with Joe and headed out for a 1 mile walk and a 7 mile run. Here is the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite and 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner:restaurant in Lewes with friends John and Diane Hartnett drank a cup of Sleepy Time Tea before bedtime 08/20/12 comments weight: 163 We took the early ferry to Cape May and had a couple of doctors appointments. Afterward, we ate lunch at Gecko's in Cape May. Then, we went to Joe and Maria Link's home. I headed out on the kayak for a recreational paddle into Cape May harbor. Here is the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee Lunch: quinoa salad in Gecko's restaurant; drank ice tea with the meal pre-workout: 5 Endurolytes workout: 2 bottles of Heed and a bottle of Perpeteum on the kayak post-workout: bottle of Recoverite and 5 Endurolytes Dinner: tomato pie and water at the Link's 08/19/12 comments weight: 163 Cathy and I went to the Trail and walked together for 4 miles and then I did a recovery run for 20 minutes. I felt good. Here is the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: 5 Endurolytes post-workout: bottle of Recoverite and 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 08/18/12 comments weight: 163 Today was the Tri the Wildwoods sprint triathlon. I awoke at 3:45, nervous about the weather front that was passing through this morning. It was raining when I left at 5:00 AM and headed toward Wildwood. I was apprehensive for my first ocean swim in a tri, but I was more fearful that the swim would be canceled due to weather. When I got to the transition area, I got an excellent spot on the grass (instead of sand) very close to bike in/out. Because it was raining, I kept my tri backpack closed as I headed down to the beach. I got in the ocean and warmed up a bit. There was a dark cloud overhear and rain. I found that I couldn't see the buoys with my smoked goggles. I ran back to the transition area and traded for a pair of clear ones in my bag. When I got back to the beach it was pouring rain and I was glad to be in a wetsuit. Those without wetsuits were shivering in the wind and rain. The start was postponed by 15 minutes to allow the last cell of hard rain to pass over. I started in the 6th wave with the 50+ male geezers, a mere 5 minutes before a wave of young chicks who would soon be passing me. The water was surprisingly chilly and unsurprisingly choppy. I held my stroke for a while and then moved into a fast side stroke for a breather. I alternated that strategy and managed to stay with some of the other swimmers with purple caps. I saw pink caps before I made it to the turn buoy at 220 yards out. I noticed the everyone around me had trouble holding their stroke. I was happy about the many North Wildwood guards on their paddleboards. I didn't feel like I needed them, but it was good to have them out there. There was a long run-in back to transition. I managed to pull my wetsuit halfway down without a problem. When I got to my bike, I pulled the wetsuit off, aided by body glide on my calves applied earlier. I sat briefly to dry my feet and pull on my socks and bike shoes. Then I was out on the bike. No rain, but wet roads made the bike ride a little dicey. It was also very crowded. I brought out my old cab driver mentality and remembered that I'm a Jersey driver and fearlessly got into the mix. I passed a lot of people on the 4 loops on Central Avenue. I had wanted 20+ mph, but settled for the 18.8 on my GPS when it was over. The second transition was easy except for the slippery mud and deep puddles in the transition area on the way to run out. Then I hit the soft sand for over a mile. When I got to the boardwalk, I should have ratcheted up my pace, but I ran like I was doing a recovery run. I think mentally, I was relieved about the ocean swim and happy about the bike leg. I couldn't find the motivation to work hard on the run (this is a point I have to remember next time). I finished in 1:34 and felt way too good at the finish. I checked the results and found that I was 2/2 in M70-74, so I headed back to Joe and Maria Link's house. Later I found that the 70 year old in my AG had abandoned the swim and was given a 15 minute penalty rather than getting a DQ. I send some emails and posted on FB and finally got the matter resolved. Officially, I was 1/1 in my AG. I put my three triathlons in a scorecard for comparison. My sluggish run today was the only point not showing progress. Here is the bike report: Here is the run report: Nutrition Breakfast: 2 bagels with jam and 2 cups of coffee pre-workout: 5 Endurolytes, a bottle of Heed, and 2 Hammer Gels workout: bottle of Heed and 12 oz. of Heed with a Hammer Gel on the bike post-workout: bottle of Recoverite and 5 Endurolytes Lunch: peanut jelly sandwiches and a bottle of water Dinner: quinoa, dates, and walnuts with a cup of brewed ice tea drank a cup of Sleepy Time Tea before bedtime 08/17/12 comments weight: 163 In the morning, I rode my bike for an easy 30 minutes with a few speed bursts to wake up the legs. We took the ferry to Cape May in the afternoon and headed to Wildwood for packet pickup. We stayed overnight with Joe and Maria Link in North Cape May. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: pasta and red sauce and a bottle of water 08/16/12 comments weight: 163 I did some yoga in the morning and open water swimming at Lake Como in the afternoon. Here is the report:
Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: bottle of Heed with a Hammer Gel Dinner: dates and walnuts in the car with a bottle of Recoverite drank a cup of Sleepy Time Tea before bedtime 08/15/12 comments weight: 163 Today's workout was a brick:
I dilly-dallied around doing crossword puzzles and finally went out when the temperature was warm enough for a good sweat. I had a good ride at a fast cadence. Here is the report: I did a good transition to the run. My legs were tired and my mind was nagging at me, but I stayed tough and increased my speed as the run went along. After I was done, I jogged a little before going inside to ice my legs. Here is the report:
Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite and 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner:restaurant in Lewes with friends John and Diane Hartnett drank a cup of Sleepy Time Tea before bedtime 08/14/12 comments weight: 165 I started in the morning with a running workout:
I went to the trail and walked for 2 miles before the run. I ran relaxed and decided to stop at 4 miles in a gesture toward moderation (which makes me want to puke). I did a recovery jog for the fifth mile. My legs felt good. Here are the reports:
The radar and forecast were a bit iffy for the open water swim in Smyrna, so I decided to swim, at the Y, the workout I'd missed on Thursday:
I found an open lane at the Y at 2:30 PM, which I've found to be a good time of day. I actually did the sprints this time, although not real fast. I did a couple of sprints with the pool buoy and seemed to be faster although I don't have any stats to back it up. I will try to figure out how to get my GPS to tell me or use a stopwatch to test my theory. That would indicate leg drag, so I need to work on that. I don't think I used my GPS correctly - I turned it off for each break and then back on without using the "lap" button. Here is the report:
Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: 5 Endurolytes and a glass of water (my Heed had run out - my Hammer shipment came after lunch) post-workout: bottle of Recoverite and 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal post-swim: bottle of Recoverite Dinner:quinoa, dates, and walnuts; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 08/13/12 comments weight: 165 It was a beautiful day for my kayak workout:
I headed up the Broadkill River against the current (once I passed Roosevelt Inlet). I tossed in another 5 minutes hard at the end. It was so nice out I decided to keep paddling to the SR 1 bridge and then turn around and ride the current back like Huck Finn. It was a great paddle. Here is the report:
Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-workout: 5 Endurolytes workout: bottle each of Heed and Perpeteum on the kayak post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner:salad with raisins and walnuts and hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 08/12/12 comments weight: 166 It was a much nicer day for my workout:
Here is the bike report: I felt very good for the bike ride. I ate a couple of Hammer Gels on the way to the Y to steel myself for the morning mob. I shared a lane with the guy with one foot. I was a bit faster than him due to my extra foot and the Zoomers. I enjoyed the swim and topped it off with a couple of laps each of breast stroke and side stroke and with a pool buoy. I had brought my GPS, but forgot to bring it to the pool deck. Needless to say, I swam slowly. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee pre-swim: 2 Hammer Gels post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner:salad with raisins and walnuts and hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 08/11/12 comments weight: 165 It was a muggy morning for my workout:
Here are the reports:
I felt good for both segments. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee workout: bottle of Heed on the bike post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: pizza with no cheese take-out from Grotto; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 08/10/12 comments weight: 165 It was a challenging day weather-wise with storm all around. I manage to sneak in a set of kayak intervals. Here's the report: It was a very vigorous workout. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee workout: bottle of Heed on the kayak post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a bottle of water with the meal Dinner: soup and pasta at Irish Eyes in Lewes; drank club soda with the meal drank a cup of Sleepy Time Tea before bedtime 08/09/12 comments weight: 166 I decided to go to the Y mid-afternoon for a scheduled swim workout and went to Tower Beach, south of Dewey, with the family. After we ate lunch on the beach, a line of T-storms came through and ruined my chance to swim at the Y. I swam a little bit in the ocean to get used to the light chop and the salt. Later on in the afternoon I drove to Lake Como for the open water swim clinic. Here's the report: I worked on enjoying the swim and the water and accomplished that in spite of my slowness. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a bottle of water with the meal Dinner: dates and walnuts in the car on the way back with a bottle of Recoverite. drank a cup of Sleepy Time Tea before bedtime 08/08/12 comments weight: 168 I looked forward to getting back into training with today's workout:
Here are the reports:
Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with walnuts and raisins with hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 08/07/12 comments weight: 172 (water weight?) I went out on the kayak for an hour in the morning and enjoyed being back on the water. Here's the report: In the afternoon, I went to the open water swim clinic and enjoyed being back in the water. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of coffee Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: bottle of Heed and 2 Hammer Gels post-workout: bottle of Recoverite Dinner: dates and walnuts in the car on the way home drank a cup of Sleepy Time Tea before bedtime 07/27/12-08/05/12 comments weight: 160 (on 7/27) I walked for an hour with Cathy on the Trail. We left from PHL on Friday night for London 2012 with a bonus 2 nights in Paris. During the "vacation" we put in many miles of walking. I did some very light running with my son-in-law Tom and granddaughter Rachel on 7/29. Here's the report: My legs got swollen toward the end of the trip from too much salty food, the train rides, and the long plane rides. It took a few days back home before the problem was gone. Nutrition It was a challenge to eat healthy on "vacation" mode in London. I did pretty well, but ate far too much bread and jam. I had a smoked salmon sandwich one day because I felt that I wasn't getting enough protein. I also ate nut bars at night for snacks. I also got my coffee habit back, and after reading all of the heath benefits of java, will continue to drink coffee. I used my Starbucks card in London to buy black coffee. 07/26/12 comments weight: 161 I did some yoga in the morning and then did the open water swim clinic at Lake Como. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: bottle of Heed and 2 Hammer Gels post-workout: bottle of Recoverite Dinner: dates and walnuts in the car on the way home drank a cup of Sleepy Time Tea before bedtime 07/25/12 comments weight: 163 It was windy, but beautiful for my bike ride:
When I think of "comfortable", I visualize sitting on our Lazy-Boy, eating bon-bons, so I figured that, in this context, the word meant "not quite to the raging edge of ruin." This mad sense, so I rode that way. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea pre-workout: popped 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with walnuts and raisins with hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/24/12 comments weight: 163 I went to the marina to face a tought west wind for my kayak paddle. I stayed in the Broadkill due to the heavy chop. The current was raging too, so I had a good 8 mile workout. As I paddled, I wondered why I can paddle with speed and strength, but can't get that to transfer into my swimming? Here's the report: I drove to Smyrna in late afternoon for the open water swim clinic. Most of the people had done tris over the weekend, so the group was small. I decided to wear my wetsuit to help prepare for Wildwood. We did various drills, so it was a good workout. My GPS data isn't very useful, but ... Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea workout: 2 bottles of Heed on the kayak post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: bottle of Heed with 2 Hammer Gels post-workout: bottle of Recoverite Dinner: dates and walnuts in the car on the way home drank a cup of Sleepy Time Tea before bedtime 07/23/12 comments weight: 163 I got out fairly early for a kayak paddle. For the first time this year, I went out Roosevelt Inlet and into Breakwater Harbor. There was a stiff west wind, but it didn't bother me. I was out a couple of hours. Here's the report: After lunch, I headed to the Y for yesterday's workout:
I found the 2:30 PM slot to be a good one again and had a lane to myself. At one point I noticed that the guy in the lane next to me was missing a foot. I was wearing Zoomers, but we were going about the same speed. I took off the Zoomers for the cool down. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea workout: 2 bottles of Heed on the kayak post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with walnuts and raisins with hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/22/12 comments weight: 160 I decided not to fight the crowd at the Y for the 45 minutes of 6 lane swimming at 8:30 AM. Alex wanted to run for 3 miles, so I decided to do a recovery run with her. The pace was perfect for me to get rid of lactic acid. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with walnuts and raisins with hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/21/12 comments weight: unknown This was race day at the NJ State Triathlon. I awoke a bit before 4:00 AM and got breakfast. Phill slept in for a while. We headed out around 5:45 AM and drove to the triathlon site at Lake Mercer. I managed to get my bike located in spot 3 from the end of the rack, but the rack was near the Swim In and a long way from the Bike Out/In. This was my second tri and I had done many duathlons, so it was easy to set out my equipment. Phil and I joined in the practice swim and I managed to do a head-on (literaly) collison with a woman. We both said "Sorry!" I was relaxed before the start of wave 3 and liked that it was an in-water start. I swam comfortably and confidently (and slowly). Phil started 2 waves behind me and passed me before I exited the water. I had a lousy T1 and didn't dry my feet enough to get my socks on quickly. Then, I had trouble with my balance as I tried to put my bike shoes on. It was a long run with the bike to the mount area. I had a bit of a problem getting clicked in, but I didn't panic. The ride was good and I passed a lot of other riders. I was hoping for 20 mph, but some wind and some small hills slowed me. I was pleased to not that I hit 25 mph a couple of times on the ride. Also, I was happy that I stayed agressive and fearless for the whole ride. Here's the report: http://connect.garmin.com/activity/201785571 I ran the bike in well and had a better T2. I still had a bit of a balance issue with my running shoes. I have to figure out how to get a brace from my bike, which is unsteady hanging by its saddle. My legs felt good on the run, but I seemed a bit sluggish. I had a nice run-in and was hitting a 5:49 minute/mile pace when the announcer called my name. I put my arms in the air like I had just won a stage of the Tour de France. I felt very good when I finished. I ate a banana and drank a bottle of water in addition to my Recoverite. Here's the report: http://connect.garmin.com/activity/201810342 I was 3 out of 10 in the 65+ age group for the race and received a "bronze" medal. Added 7/23/12: I was 1 out of 3 in my USAT AG of 70-74. I was 1066 out of 1135 in the swim, 434 out of 1135 on the bike, and 643 out of 1135 on the run. I thought that the race was very well organized and conducted. The volunteers were very enthusiastic and friendly. All 3 courses were excellent and fun to do. The weather was fabulous. The only bad part of the day was driving stop and go with Shore traffic to Cape May so I could catch the ferry. Because of the Firefly concert at Dover Downs and its effect on Route 1 traffic, I wanted to do my driving in New Jersey, so I suffered. I caught the 3:30 PM ferry and ate lunch while I was waiting in line. After dinner, I did some pay back by taking the 3 grandkids of the Stoops Family to a min-golf course. Erin beat me, but I won my age group. Nutrition Breakfast: two bagels and jam and a cup of Yerba Mate tea pre-workout: half bottle of Heed; popped 5 Endurolytes and 3 extra strength Tylenols; two Hammer Gels workout: half bottle of Heed and 12 ounces of Heed mixed with 2 Hammer Gels on the bike post-workout: bottle of water, banana, bottle of Recoverite; popped 5 Endurolytes Lunch: banana, apple, peach, bottle of water Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/20/12 comments weight: 160 I rode my bike for 33 minutes before packing it on the back of the Rav4. I took the 11:15 AM ferry to Cape May and then drove to the expo of the NJ State Triathlon in Princeton. Afterward, I headed to the Residence Inn. My son-in-law Phil joined me for the night. Nutrition Breakfast: steel-cut oats and 2 cups of Chai tea Lunch: banana, apple, and peach with a bottle of water Dinner: small salad and rigatoni with marinara sauce at the Macaroni Grill with Phil; drank a small bottle of Peligrino with dinner; I ate two big hunks of bread 07/19/12 comments weight: 160 I did some light yoga in the morning. Some T-storms stopped me from the open water swim clinic.Nutrition Breakfast: steel-cut oats and 2 cups of Chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: tomato pie with black olives and jalepenos at Grotto Pizza with Cathy; drank a bottle of water with the meal drank a cup of Sleepy Time Tea before bedtime 07/18/12 comments weight: 159 (I think I lost a lot of water yesterday) This was going to be a really hot day, so I pushed to get out very early for my workout:
I chose an easy gear and started at 80 RPM. This kept me from working too hard. The temperature started at 81 F. and it was soupy with humidity. I was dripping sweat, which rarely happens to me on the bike. Here's the report: http://connect.garmin.com/activity/200599782 I felt OK coming off of the bike and beginning the run, but as I got into the first mile, I realized that I wouldn't be able to cut down my pace, so I just tried to run as best I could. I decide to run for either 45 minutes or 5 miles, whichever came last, just to be sure that I wouldn't dog it more than the weather caused. I was definitely in survival mode for the last two miles. Sweat was dripping off of the brim of my running hat, never a good sign. I mad it through the run, but I sweated and huffed and puffed for several minutes after I was done. I think I started the day a bit dehydrated and my usual hydration strategy on the bike wasn't sufficient. The heat index was 96 F. when I finished the run. Here's the report: http://connect.garmin.com/activity/200587591 Nutrition Breakfast: steel-cut oats and 2 cups of Chai tea pre-workout: popped 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes - in the next couple of hours, I drank several glasses of water and popped 10 more Endurolytes. I haven't been this dehydrated since Havana. Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/17/12 comments weight: 162 Beginning of another heat wave. I tried to get out early for my morning workout:
While I was doing the second interval, my bike saddle popped back on a steep angle, so I had to stop. I'm glad this didn't happen during the Bricks Tri because the bike seat was unusable and it wouldn't pop back into position. I suspect the adjustment screws were loose. Here's the report: http://connect.garmin.com/activity/200252082 I took the seat post and saddle to Lewes Cyclery and got it fixed for a $10 tip. When I got back, I resumed the workout. Here's the report: http://connect.garmin.com/activity/200252063 During the late afternoon, I drove to Lake Como in Smyrna for the open water swim clinic. On the way up, the temperature showed 101, so I'm sure I lost some more sweat. The water felt good, but the workout was hard with several swim start/exit drills and various speed work exercises. I was pretty tired afterward. I used my new Forerunner 910xt to record the swimming. Here's the report: http://connect.garmin.com/activity/200413466 Nutrition Breakfast: steel-cut oats and 2 cups of Chai tea pre-workout: popped 5 Endurolytes workout: 2 bottles of Heed on the bike, one for each part of the workout post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal drank a cup of Chai tea during tea time pre-workout: bottle of Heed with 2 Hammer Gels Dinner: dates and walnuts with a bottle of Recoverite in the car on the way home drank a cup of Sleepy Time Tea before bedtime 07/16/12 comments weight: 163 This was a very welcome day off. I had to take the new Rav4 to the Toyota dealer in Millford to get the two hitch installed. While waiting, I took a 40 minute walk in the 96 degree heat, followed by a bottle of water. Nutrition Breakfast: steel-cut oats and 2 cups of Chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal drank a cup of Chai tea during tea time Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/15/12 comments weight: 163 I asked Cathy to join me for my kayaking workout today. We waited until after the morning rain passed by and then headed to Angler's Marina. It was hot and humid and being on the water afforded no relief. I got a great workout fighting against the current in the barge-like tandem kayak. Cathy wasn't in the best of form (sorry about the Tour de France lingo), so I had to work extra hard. I huffed and puffed and sweated until I was soaked. Good ride! Here's the report: http://connect.garmin.com/activity/199639137 Nutrition Breakfast: steel-cut oats and 2 cups of Chai tea workout: 2 bottles of water on the kayak Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal drank a cup of Chai tea during tea time Dinner: vegetarian pasta at La Dolce Vita in Millsboro, DE with Cathy and friends John and Diane drank a cup of Sleepy Time Tea before bedtime 07/14/12 comments weight: 163 I headed to the Y to arrive at the 7:20 AM opening time for my swim workout:
The pool was crowded, but I was able to share a lane with another slow swimmer and the workout went well. It was cut short when a lifeguard closed our lane for swim lessons. I missed the last 100 swim and the 200 cool down, so my total was 1800 yards. Nutrition Breakfast: steel-cut oats and 2 cups of Chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal drank a cup of Chai tea during tea time Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/13/12 comments weight: 165 I headed to the Trail for my workout:
I walked for 2 miles to start and then got out on the run. I kept with the program for the first 4 miles and then decided to just cruise for the last 2 without looking at the GPS. The record shows that I slowed down when I did that. The workout wasn't as effective as it should have been, but I felt better doing it. Here's the report: My upper left leg bothered me after I stopped running. I iced a couple of areas along with my calves. I'm wondering if we could use the London/Paris trip as rehab? Nutrition Breakfast: steel-cut oats and 2 cups of Chai tea post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: dates and walnuts in the car after open water swimming; bottle of Recoverite drank a cup of Sleepy Time Tea before bedtime 07/12/12 comments weight: 164 I did some light yoga in the morning to try to coddle my upper left leg. I drove to Smyrna for the open water swim clinic. I decided to switch my breathing technique to taking a breath on the left every other stroke. I did a lap around the pilings in the swim area of Lake Como to warmup and then did a 200 around one buoy. I noticed that I wasn't rotating my body when I stroked on the right side, so I adjusted accordingly. When I started that rotation, it became natural for me to reach more fully and strongly with my left arm, engaging my core. Finally, my kayaker's brain clicked and I realized that I should be coordinatng my arms so I'm reaching and pulling as one integrated motion. Now I knew that I had learned the freestyle stroke. I'm sure I swam faster as I did three 400 yard loops. In any event, I swam with more confidence and felt that I could adjust my level of intensity. If they hadn't pulled the buoys I would have done another loop as I was having fun (at last). I wore my GPS on my arm, so the record is inaccurate. Here's the report: Nutrition Breakfast: steel-cut oats and 2 cups of Chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal cup of Yerba Mate tea at tea time pre-workout: bottle of Heed with 2 Hammer Gels Dinner: dates and walnuts in the car after open water swimming; bottle of Recoverite drank a cup of Sleepy Time Tea before bedtime 07/11/12 comments weight: 163 I had a tough workout today:
I walked for 1.2 miles to start and then got out on the first run. I stayed relaxed, but sweated a lot. I think the humidity was pretty high. Here's the report: I tried to keep my cadence at around 75 rmp and keep in the highest gear which allowed for that cadence. The wind was blowing hard enough to slow me down. Here's the report: I started to suffer a bit as I started the second run. My left leg bothered me a bit, as did the heat and humidity. I was glad when it was over. Here's the report: Nutrition Breakfast: steel-cut oats and 2 cups of Chai tea pre-workout: popped 5 Endurolytes workout: bottle of Heed and 12 oz. of Heed mixed with a Hammer Gel on the bike post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with dates and walnuts with Hemp Oil/balsamic vinegar; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/10/12 comments weight: 164 I had to go to Quest for some blood work (just for tracking my condition) this morning, so a late breakfast and some hard crosswords kept me in until 10 AM for my bike workout. I maintained 85 RPM for 45 minutes and kept the workload moderately hard. My legs felt great for the first time since the mud run. Note to self: you are too old for mud runs! Here's the report: I drove to Smyrna for the open water swim clinic. I worked on better turnover and my pull mechanics. I found that altering my breathing technique allowed me to pickup some speed. The group did some speedwork and swam for about 1000 yards. My GPS was DOA with a low battery. Nutrition Breakfast: steel-cut oats and 2 cups of Chai tea post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: dates and walnuts in the car after open water swimming; bottle of Recoverite drank a cup of Sleepy Time Tea before bedtime 07/09/12 comments weight: 164 I had to wait for some T-storms, which got me up at 4 AM, to go throught before I headed to the marina for a kayak paddle. I was out for 8 miles and a bit over 2 hours. The current was in my face sometimes and with me sometimes to provide for a good workout. Here's the report: Nutrition Breakfast: steel-cut oats and 2 cups of Chai tea workout: 2 bottles of Heed on the kayak Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with hemp oil and balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/08/12 comments weight: 164 I was up at 4:15 AM to get breakfast and prepare for Jimmie's Grill 5K. I was amazed to see that it was 85 degrees when I got up. Joe Link and I left at 6:15 AM to drive to Dewey Beach for the race. It was hot and very humid. After a bit of walking and a warm-up jog, I was dripping with sweat as I waited for the start. I had planned for an aggressive pace in this race. The first mile went according to the plan, but I was unable to muster more speed for miles 2 and 3. I ran the last 0.17 mile at 7:31 min/mi, so I should have been able to do better in the middle of the race. Anyway, when I was done I dripped sweat heavily for at least 15 minutes. I finished first out of 4 in my age group, well above the second place runner. Here's the report: Nutrition Breakfast: 2 bagels and jam and 2 cups of Yerba Mate tea pre-workout: bottle of Heed, popped 5 Endurolytes post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/07/12 comments weight: 163 I was up at 4:15 AM to get breakfast and prepare for the Seashore Striders 5K. This was a day of record heat, so I planned to take it easy on the run. Joe Link and I left at 6:15 AM to drive to Rehoboth Elementary School. The race was split into a women's race at 7:30 AM, followed by the men's race at 8:00 AM. I ran comfortably and was surprised with a faster than expected pace. I was first out of 6 in my age group without any real challenger. Here's the report: Here's the report: Nutrition Breakfast: 2 bagels and jam and 2 cups of Yerba Mate tea pre-workout: bottle of Heed, popped 5 Endurolytes post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: vegan pizza at Grotto; drank a bottle of water with the meal drank a cup of Sleepy Time Tea before bedtime 07/06/12 comments weight: 164 I was frustrated in my attempt to swim at the Y during the morning. When I arrived, there were a bunch of kids in the pool and circle swimming in all lanes. We had company in the afternoon, so I couldn't try again. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: pasta; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/05/12 comments weight: 164 I did some yoga at home in the morning. I went to Smyrna for the open water swim clinic in the late afternoon. I wore my GPS on my wrist, so the tracking information isn't very accurate. I swam a couple of warmup loops, a 200 yard loop around one buoy, and 3 quarter mile loops around two buoys. I was comfortable in the water and swam in close quarters with others. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/04/12 comments weight: 164 I was up at 5:00 AM to get out early for my brick workout:
I decided to go with an easy ride @ 80 rpm, but keeping a decent speed. There were no cars in the neighborhood, so it was a relaxed ride in spite of being warm and humid. Here's the report: I transitioned quickly to the run. I kept my eyes off of the GPS except for elapsed time. I was pleasantly surprised with a decent run. I just moved steadily in the heat and humidity. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea pre-workout: bottle of Heed, popped 5 Endurolytes post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/03/12 comments weight: 163 I arrived at the Y at 6:00 AM for a swim workout:
It was very crowded at the pool. I shared a lane with a woman, causing me to alter the workout a bit, eliminating some of the side kick laps. When another guy wanted to start a circle swim, I got out of the pool. I ended up with 1000 yards. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: veggie pasta at Irish Eyes in Lewis with Jack and Sue Beatty; drank an Arnold Palmer drank a cup of Sleepy Time Tea before bedtime 07/02/12 comments weight: 160 I got out early for my bike workout:
I only had an hour to ride before leaving for PHL to drop Son Bill for his flight back home. It drizzled a bit but was a good ride. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea pre-workout: bottle of Heed; popped 5 Endurolytes post-workout: bottle of Recoverite Lunch: veggie hoagie at Grotto Pizza; drank an Arnol Palmer with the meal Dinner: salad with walnuts and raisins with hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 07/01/12 comments weight: 160 Son Bill and Cathy and I headed for the Trail as my 72nd birthday heated up. I walked 2 miles with them and then did an easy 3 mile recovery run. I couldn't believe how much I sweated in such a relaxed run. My legs felt good. Here's the report: I iced my calves and then my upper left leg after the workout. Nutrition Breakfast: a bowl of quinoa flakes and 2 cups of Chai tea pre-workout: bottle of Heed; popped 5 Endurolytes post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch:salad at Irish Eyes in Lewes; drank an Arnold Palmer with the meal Dinner: vegan entree at Hobos in Rehoboth Beach; drank an Arnold Palmer with the meal drank a cup of Sleepy Time Tea before bedtime 06/30/12 comments weight: 160 I awoke during a T-storm at about 2:00 AM and lost an hour's sleep. Then, I got up at a bit before 4:00 AM. Son Bill and I left at 5:30 AM and headed toward Smyrna for the Bricks Triathlon. The race site at Lake Como had been hammered with storms overnight. We were told that both the swim and the bike legs had been in jeopardy until volunteers and fire police removed debris from the lake and the bike course. The timing system suffered some water damage, causing the event to start a half hour late. I had decided, upon Coach Nicki's advice, to leave my wetsuit at home. Good thing because the lake was 80 degrees and the swim was not wetsuit legal. There were two waves, all of the men and a handfull of aqua bikers in Wave 1, and all of the women in Wave 2, starting 5 minutes later. I had decided to hang back a bit at the start and then to swim outside to avoid traffic. When we started, I watched the mass of men in red caps swim away from me. I just swam a steady, slow pace and stayed relaxed. When I was nearing the 2nd turn buoy, I saw a mass of swim caps ahead and wondered if some of the men had slowed down, allowing me to catch up. Then, I saw that the caps were blue. These were the women who had already passed me. I finished the swim among the slower women. I was 148 of 151 with my 15 minute swim. I ran in to my bike, dried my feet, put on socks, and transitioned to bike. I finished 75 of 151 on the bike, so I had to pass a lot of people out on the bike course. I had a lot of fun passing people. I passed one of the guys in my age group about a third of the way through the course. The other guy in my age group actually swam slower than I did. I wasn't happy with my 18.6 mph average speed, but I was pleased and surprised with my 83 rpm average cadence. I forgot to turn off my GPS until I was back in the transition area. Here's the report: It was hot by the time I got out on the run. A number of people were walking. I decided to just keep running steadily. I poured some water on my head, ran through a hose, and used a couple of ice cold towels to ease the heat a bit. Son Bill ran me in for the last bit at a pace of 6:52 min/mile.
Here's the report: I was very comfortable at the finish of my first triathlon. I finished 1 out of 3 in my 70-74 age group. There were no men in the 65-69 age group and I would have finished third in a 60+ age group, if they classed it that way. It was great having son Bill with me for the race. He finished third in a very competitive Clydesdale division. Coach Nicki had me well prepared for the event. Nutrition Breakfast: 2 bagels and jame and a cup of Yerbe Mate tea pre-race: bottle of Heed; popped 5 Endurolytes, 2 Hammer Gels race: bottle of Heed on the bike, 12 oz. Heed and 2 Hammer Gels on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes, 2 bottles of water, nut bar, and a peach Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: veggies and pasta salad at Jana Ernakovich's open house drank a cup of Sleepy Time Tea before bedtime 06/29/12 comments weight: 160 Son Bill and I went up to Dave's Bike Shop to get him fitted for a loaner bike for the Brick Triathlon. Dave built a bike specially for Bill's strength and weight. Dave also would bring the bike to the race site. Bill and I went to the Y in the early afternoon for a light swim workout. We shared a lane. My left leg was still bothering me, so I didn't do my scheduled 15 minute run.
Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: quinoa, dates, and walnuts with a small salad; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 06/27/12 comments weight: 160 I waited until the air got warmer to head out on my workout:
I walked for 1.2 miles and then started on the first run. I stayed comfortable with tiny compaints from my left upper leg. Here's the report: I got on the bike with little delay. I used my carbon bike shoes that I'll use on Saturday for the Bricks Tri. The wind was very gusty and made it a challenge to maintain the higher cadences the whole way around the loop, but I managed. Here's the report: I got right back on the run and tried to get a good pace going. I was a little impeded by the heat and the gusty wind. Toward the end, my upper left leg bothered me a bit, but didn't hold me back. Here's the report: I iced my calves and then my upper left leg after the workout. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea pre-workout: bottle of Heed; popped 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 06/26/12 comments weight: 159 I was happy the the weather had changed to cool and dry, but with a stiff wind for my workout:
I enjoyed the high cadence ride, having to shift often to compensate for the wind. My left leg didn't complain during or after the ride. Here's the report: I left at 4:30 PM for Lake Como and the open water swim clinic. I wore my new tri-suit which worked well in the water with little drag and plenty of freedom in the shoulders. I wore my GPS on my wrist, which didn't record very well. I turned it off as I walked the beach after 2 of my 3 quarter mile loops. For the 3rd loop, I forgot to turn it on. I started with about 200 yards of warmups, then a 200 yard loop around one buoy, and finally, the 3 quarter mile loops around 2 buoys. We finished up with some practice starts and finishes. Here's the report: I felt good during the swimming. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea pre-workout: popped 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: bottle of Heed with 2 Hammer Gels post-workout: bottle of Recoverite Dinner: dates and walnuts in the car drank a cup of Sleepy Time Tea before bedtime with a snack of raisins 06/25/12 comments weight: 162 I walked the neighborhood for 1.6 miles until a T-storm had me hunkered down for a half hour. Then I went out into the heat and humidity for my workout:
I was sweating like crazy during the run and was not satisfied with my speed in the intervals, even though I was working hard. Here's the report: My groin on the left side was sore after the run, and a bit during the run. I iced my upper left leg after icing my calves. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea pre-workout: popped 5 Endurolytes post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with hemp oil/balsamic vinegar; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 06/24/12 comments weight: 162 I showed up at the Y at 8:30 AM for my swim workout:
I was pleasantly surprised to get a lane of my own for the whole workout. I felt very comfortable in the water and enjoyed the workout. My 100 time was 2:31, so I didn't especially enjoy that. But I think that I've reached my first goals of comfort and endurance, so I'm feeling positive about my swimming. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: quinoa, brown rice with dates and walnuts and a small salad; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 06/23/12 comments weight: 161 I got my stuff together and headed out for my workout:
While I was riding the neighborhood loop, dodging traffic and pedestrians, I realized that the numbers only added to 70 minutes. I decided to do a 20 minute cool down in a low gear at 85 rpm. I wore my new sunglasses and loved the visibility and lack of fogging. My left leg finally felt normal today. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea pre-workout: popped 5 Endurolytes workout: 2 bottles of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with hemp oil/balsamic vinegar drank a cup of Sleepy Time Tea before bedtime 06/22/12 comments weight: 160 I headed out fairly early to beat the afternoon T-storms. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea pre-workout: popped 5 Endurolytes workout: 2 bottles of Heed on the kayak Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal cup of Chai tea at tea time Dinner: salad with hemp oil/balsamic vinegar drank a cup of Sleepy Time Tea before bedtime 06/21/12 comments weight: 161 I was disappointed when I arrived at the Y this morning and found that my Yoga class had been cancelled. When I got home I did an abbreviated version. It was 100 degrees in Smyna at 3:00 PM. Luckily, I went there to swim rather than run. I didn't wear a wetsuit. I got in early and did some drills around the pilings. Then I swam the quarter mile course with 2 buoys 4 times. I felt relaxed and swam continuously for all four loops. I was slow (about 11:30) in each. I swam about 2000 meters and felt great. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: drank a bottle of Heed with two Hammer Gels in the car on the way to Smyrna. post-workout: bottle of Recoverite Dinner: dates and walnuts on the way home in the car drank a cup of Sleepy Time Tea before bedtime and ate some raisins 06/20/12 comments weight: 164 It was a very hot day today. I got out fairly early, but didn't beat the heat. The bright sun (brightest of the year I guess), 86 degrees, and humidity made the workout tough but doable. I walked for 2 mles and then started the workout:
My left leg bothered me a bit during the workout, but nothing major. It wasn't as hot during the first run, so I did better with less effort. Here's the report: I kept my cadence up, but my speed suffered. I've never sweated so much on the bike. Here's the report: The second run was OK, but I had hoped to hit it a bit harder. The sun, heat, and humidity took a toll. Here's the report: I iced my calves and then the top of my left leg when I got home. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea pre-workout: popped 5 Endurolytes workout: bottle of Heed and 12 oz. Heed mixed with a Hammer Gel on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes, and then popped 5 more Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts and a hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 06/19/12 comments weight: unknown I missed my swim workout on Sunday due to the heavy volume of swimmers waiting to get in a 8:30 AM. Yesterday, I settled for an hour on the bike trainer due to a nasty stiff neck picked up from some too large and too hard pillows on a double bed. My left leg continued to have a bit of soreness in it, left over from Muckruckus. Today, I went over to the Trail with Cathy and our 3 houseguests. They walked for 5 miles. I walked a mile with them and a mile back to the bathroom before starting my 5 mile run. I didn't look at my GPS and just started with a very EZ pace as if for a recovery run. As my body felt like it, I just picked up the pace. I ended up with a decent last mle, all comfortable. Here's the report: I iced my calves and then the top of my left leg when I got home. I left at 4:30 PM to drive to Smyrna. I wore my wetsuit for the open water swim. I did 3 loops of the pilings of the swim area for a warmup. Then I did a 200 yard loop around one buoy. Following, I did 2 500 yard loops around 2 buoys with a short beach run-in. I finished off with a 200 yard swim around one buoy. Sighting was natural and good. I used body glide on my calves and the back of my neck. The wetsuit came off easily when I was done. I felt good during and after the workout. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Chai tea pre-workout: popped 5 Endurolytes post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics and a scoop of Yerba Mate; drank a cup of brewed ice tea with the meal drank a cup of Yerba Mate tea at tea time pre-workout: bottle of Heed with 2 Hammer Gels post-workout: bottle of Recoverite Dinner: dates and walnuts in the car drank a cup of Sleepy Time Tea before bedtime 06/16/12 comments weight: 163 I went to the Trail with Cathy for the workout:
We walked together for a mile and then I want back to the parking lot with a walk/jog and Cathy kept heading toward Rehoboth Beach. My left leg was hurting a bit, but less with running than walking. I struggled with the "background" pace during the second half of the run. Lots of sweat. Here's the report: I iced my calves and then the top of my left leg when I got home. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of Yerba Mate tea pre-workout: bottle of Heed, 2 Hammer Gels; popped 5 Endurolytes post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal drank a cup of Chai tea at tea time Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime
06/15/12 comments weight: 163 I headed for the marina early to try for the best possible tide situation. The winds were blowing at 15-25 mph, so I decided to paddle up the Broadkill River. A combination of wind and current kept my average speed at a low level, but I got a great workout. Here's the report:
Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea workout: 2 bottles of Heed on the kayak Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal drank a cup of Yerba Mate tea at tea time Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 06/14/12 comments weight: 162 I did the restorative yoga class at the Y and concentrated my prana on a slight groin pull on the left Later in the afternoon, I drove to Dover to take my bike to Dave's Bikes. Dave installed a new saddle, rear bakes, and the rear shifter cable. Afterward, I drove to Smyrna for the Bricks open water swim clinic. I wore my wetsuit for the session. I swam 3 loops around the swimming area pilings for a warmup. Then I swam 3 loops of the quarter mile course laid out with 2 buoys. I practiced sighting, which worked out well. I broke my stroke a couple of times on the first loop, but kept it going on the last two. I did each quarter in about 9:30. Here's the report:
Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal post-workout: bottle of Recoverite Dinner: dates and walnuts in the car on the drive home drank a cup of Sleepy Time Tea before bedtime 06/13/12 comments weight: 162 I headed for the Trail for today's workout:
My groin was still a bit sore, but the 1.5 mile warmup with 0.5 mile jog helped. It was very windy, but that didn't disturb my running too much. I listened to the Sirius Love Channel (seriously?) while I ran. I only looked at my GPS a couple of times to get a reading of my distance. I felt OK during the run. I seemed to be cruising, but working pretty hard. Here's the report: I iced my legs afterward. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea pre-workout: bottle of Heed, 2 Hammer Gels; popped 5 Endurolytes post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: Dinner out at Fish On in Lewes with our friends John and Diane Hartnett drank a cup of Sleepy Time Tea before bedtime 06/12/12 comments weight: 161 I got out as soon as I could to beat the rain for today's workout:
My legs were still a bit sore, but the warmup had me ready to go. It was very windy, so a challenge met to keep the cadence up. Although it was overcast and cool, I worked up a good sweat on the ride. The Garmin connect report doesn't show the 5 minute cool-down where I cruised the neighborhood streets slowly in the aero bars. Here's the report: I iced my legs afterward because of the slight soreness left over from the weekend. I decided not to go to the open water swim clinic at 4:25 PM, based on the radar. The director called it off at 5:13 PM, when I would have been around Dover, driving in the hard rain. I'm very disappointed, because I was really excited about tonight's clinic. Hopefully, Thursday will be a good session. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea pre-workout: popped 5 Endurolytes workout: bottle of Heed on the bike and 12 oz bottle of Heed and a Hammer Gel post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of Yerba Mate tea with the meal Dinner: Dates and walnuts in the car on the way back from Lake Como drank a cup of Sleepy Time Tea before bedtime 06/11/12 comments weight: 161 I had sore legs from Saturday and Sunday, so I took my time getting out for my workout:
I made the first run a recovery run because of my sore legs. By the time I got to the second mile, my legs were feeling good. Here's the report: I had a good transition to the bike. It was getting hot, but I kept my cadence up high. Here's the report: I wondered if I could hit it hard on the run coming off of the bike, but my legs felt good and I was at a good pace right away. It was hot and sweaty, but a good effort. Here's the report: I iced my legs as my sweat dried. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea pre-workout: popped 5 Enduralytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing; drank and cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 06/10/12 comments weight: unknown I got up at 4:45 AM to get ready for swimming training at Rocky Run Y with Coach Nicki. When I got to the Y pool shorly after 7 AM, I swam a couple of warmup laps. Nicki put me through a good workout and introduced me to the pool buoy and a new body position drill. We also worked on sighting and did a couple of sighting drills. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea Lunch: 2 hummus and veggie sandwiches with sides of carrots; drank a bottle of water with the meal Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing; drank and cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 06/09/12 comments weight: unknown I got up at 4:50 AM and got myself ready for Muckruckus Philly 2012. Phill and I left in the Moonbug, with the top down, at about 7:30 AM. We met with Nicki, Andy, and Mike, the other members of our team: AT&T Mud Stakes. Nicki kept us organized as we prepared for our 9:30 AM start. I was surprised that one volunteer pinned my bib number on my back and another attached my chip to my shoe as I sat and relaxed. After our team photo we put ourselves at the front of the start chute to wait for the start with the Soul Cheerleaders. We got off to a good start and I felt pretty good until we had to run up a couple of hills. This put me behind, and I never caught up. I was a bit disappointed that I couldn't muster more speed on some of the longer stretches of grassy path. My legs seemed to tire from some of the mud slogging. At the end, my time wasn't too bad. I left my worn out trainers in the fire hose shower area. Nutrition Breakfast: a bowl of steel-cut oatmeal, a banana, and 2 cups of chai tea post-workout: bottle of water, 2 bottles of coconut water; popped 5 Endurolytes when we got back to Glen Mills Lunch: 2 bananas, 8 orange slices Dinner: quinoa, dates, and walnuts; drank a bottle of water with the meal drank a cup of Sleepy Time Tea before bedtime 06/08/12 comments weight: 160 I waited for the temperature to get into the 70s for today's workout:
Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: Vegan pasta entree at La Grania Italian restaurant with the Stoops drank a cup of Sleepy Time Tea before bedtime 06/07/12 comments weight: 159 I thought I would try a yoga class at the Y this morning. The only class available was "Restorative Yoga" at 10:15 in the gym. I brought my own mat and towel. The class was pretty lame from an exercise point of view, but was very appropriate for me for relaxation, meditation, breathing, and stretching. During late afternoon, I drove to Smyrna, DE for my second session at the Team Bricks open water swimming clinic. I brought my wetsuit in case I needed it, but wanted to swim without it. When I arrived, the air and water temperature made it easy to swim without the wetsuit. I had purchased a new pair of Tyr goggles at the Y on Wednesday, so I tried them out and loved them for their comfort and sighting ability. Today was a big breakthrough for me. I was very comfortable swimming continuously in the open water. It was a small group today, with a few of the people wanting to swim longer, so I swam alone through my workout, under the watchful eye of a lifeguard and Team Bricks coach, Jen. I did the same workout as on Tuesday, but enjoyed it much more. The second turn buoy for the quarter mile was in use for the longer swimmers, so the satellite view of my workout shows how I turned at the wrong dock on the first quarter mile that I did. I wore my GPS watch on the back of my goggles again to track my swim. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of Yerba Mate tea with the meal cup of Yerbe Mate at tea-time post-workout: bottle of Recoverite Dinner: dates and walnuts in the car on the way home drank a cup of Sleepy Time Tea before bedtime and a snack of raisins 06/06/12 comments weight: 160 I headed for the Y a bit before 2:00 PM for my workout:
When I hit the pool, I got an open lane. I inserted a timed 100 after the 200 warmup. My time was a dismal 2:26. The 1000 yards went well. I stayed relaxed and tried to pay attention to my form. I got right out of the pool, dried off a bit, donned my running shoes, and headed out the door form my run. My legs felt good from the start and I was able to keep pace with the goal splits. On the third mile, I felt comfortable enough to push the pace a bit and was happy with the results. "At least I can run.", I thought, referring to my crappy swimming pace. I'm not that discouraged about my swimming speed, because I'm a staunch believer in the power of training. Time will tell. Here's the report: I iced my legs when I got home. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of Yerva Mate tea with the meal post-workout: bottle of Recoverite; popped 5 Endurolytes Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 06/05/12 comments weight: 158 It was 59 degrees and windy this morning, so I decided to do my workout on the bike trainer:
During late afternoon, I drove to Smyrna, DE for my first session at the Team Bricks open water swimming clinic on Lake Como, where my triathlon on June 30 will be held. There were about 20 participants of varying abilities. Jess Manning, the director, put out 2 buoys to mark a u-shaped quarter mile course. Jess swam with us (ahead of us), but there was a lifeguard on the beach. Choosing the satellite view from the report below shows the layout of the lake, the beach, the delimited swimming area for the public, and the dock. We started with some warmup loops around a set of pilings bounding the swimming area. I did two loops. Next, we did loops around the first buoy. I did one loop. Then, we swam the quarter mile course. I did that twice. The last activity was a relay race, which I didn't wait to do, as the evening was getting late. I wore my wetsuit for this session. I was higher in the water, which felt weird. Throughout the swimming, I was only able to go about 100 yards before changing to breast stroke for several breaths. I was also the slowest one out there. These are things I hope to improve with practice. On the bright side, I wasn't all that uncomfortable in the murky water. I was able to sight fairly well, and went reasonably straight. I wore my GPS watch on the back of my goggles and turned it on as I started the workout and turned it off after my second quarter mile. It ran for a lot of standing around time, but did track my course very well. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea workout: bottle of Heed on the trainer Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal cup of Yerbe Mate at tea-time post-workout: bottle of Recoverite Dinner: dates and walnuts in the car on the way home drank a cup of Sleepy Time Tea before bedtime with a snack of raisins and a mini-Clif bar 06/04/12 comments weight: 161 I got my stuff together for today's workout:
The phrase "very hard" scares me a bit, but I interpreted it to mean "quit dogging it", so I got my game face on as I got organized. I knocked down a Hammer Gel and prepared by bike nutrition as if I were doing a race (see below). Also, I put on my earphones and tuned my iPhone to the Sirius Love Channel (everyone in the family has had plenty of laughs about my taste in music, which tends toward Air Supply) and headed out on a 2 mile walk for a warmup. When I got back, I decided to leave the music on for the bike and run and headed out on the bike. The wind was pretty nasty and I got blown around a bit on one stretch of the neighborhood loop. I tried to keep my cadence up, but it was tough to do that and still wear out my legs, as prescribed. I was pretty happy with my average speed and that I didn't dog it on the bike. Here's the report: I transitioned quickly to the run (90 seconds) and tried to get out quickly. I played an old mind trick of mine by dividing the run in three 15 minute segments I call "for starters", "the hump", and "the joy of running." I also noted the exact halfway point at 22:30 and did "it's all downhill now" thing. I decided to ignore my GPS and just try to run. I was pleased with my splits and the way I felt afterward (very good). Although it wasn't prescribed, I didn't dog it on the run either and felt good about that too. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea pre-workout: Hammer Gel; popped 5 Endurolytes workout: bottle of Heed and 8 oz. of Heed mixed with a Hammer Gel on the bike (gel used during last 10 minutes on the bike) post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal cup of green tea at tea-time Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 06/03/12 comments weight: 161 The tide was right and the weather looked good, so I headed out early for a paddle to Rehoboth Bay on the Lewes/Rehoboth Canal. I wore my shorty wetsuit for the water temperature, but pulled it down halfway when I stopped at a beach on Rehoboth Bay for a quick pit stop. I had some head-wind on the way back, but that just made it a better workout. The day was lovely. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea workout: 2 bottles of Heed on the kayak Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: quinoa with dates and walnuts and a small salad; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 06/02/12 comments weight: 160 I decided not to plague my neighbors with 60 or so laps of the neighborhood loop on a Saturday and I'm not too interested in cycling on the local roads, so I spent two lovely hours on my bike trainer in the basement. I had a good workout, especially for mental toughness. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea pre-workout: popped 5 Endurolytes workout: 2 bottles of Heed on the trainer post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal drank a cup of chai tea at tea time Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing drank a cup of Sleepy Time Tea before bedtime 06/01/12 comments weight: 160 I had more than the usual amount of gear to gather and prepare for today's workout:
I walked with Cathy for a mile, in the fog, onthe Lewes/Rehoboth Beach Trail. Then I walked back to the parking lot and Cathy continued walking toward Rehoboth Beach. After my 2 mile walk and a bathroom stop, I was ready to run. I wore a Fuel Belt with two 8 oz. bottles of Heed and a Hammer Gel along with another belt for my iPhone for music. My legs felt a bit tired from yesterday's workout, so I ramped up rather slowly into the first mile. I had to hit a pretty hard pace on the second half of the first mile to make my goal split time of 9:45. Up until the seventh mile, I didn't have a big problem meeting my goal split time, but I struggled in the last mile and just fell short of hitting the goal. Because of the fog, there was 100% humidity, which didn't help my comfort level. I'll give myself a B+ for the workout. Here's the report: I iced my legs when I got home. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea pre-workout: bottle of Heed; popped 5 Endurolytes workout: Hammer Gel and 8 oz. bottle of Heed on the run post-workout: 8 oz. bottle of Heed, bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal drank a cup of chai tea at tea time Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing drank a cup of Sleepy Time Tea before bedtime 05/30/12 comments weight: 160 I was all set to go to the Y for the 6:00 AM swim session, but when I awoke at 4:30 AM, the front coming our way seemed close enough to cause a possible pool closure. So, I decided to wait until after 2:00 PM for the swim workout:
I arrived at the Y shortly after 2:00 PM, so there were just 2 lanes available until 2:30, when the 3rd would open up. I got lucky and a guy swimming alone in lane 1 got out just as I hit the deck. I did the whole workout without sharing the lane. When I got out, a guy had just arrived, so he was lucky too. I really like the swim drills, so today's swim was fun for me. On the 100 swim without Zoomers, I timed myself at 2:24, still slow, but now the 100 time has got my attention. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of tea with the meal Dinner: salad with raisins and walnuts and hemp oil with balsamic vinegar; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/29/12 comments weight: 161 I started out early on the first part of my workout:
Here's the report: It was already warm and humid when I was on the ride and I sweated a lot, especially when the cadence was at 85. I enjoyed the workout. I waited until after lunch to do the swim. The water seemed a bit warm and uncomfortable to me, but it might have been my active imagination looking for excuses. I went into the workout a bit daunted by the number of laps in each segment. Other swimmers kept coming into and out of my lane, so I stopped the first leg at 10 laps. Then I did a few 100s, one of which was at 2:36. Then I did 20 laps, and finally, I did 40 laps at 27 minutes. So I got in the 2000 yards and did one leg of 1000, so I can give myself a C for the workout. My age group running nemesis took over my lane when I quit. Ironically, the Masser 5 Miler on Sunday was chip timed for the first time for that race. I started more than 3 seconds behind my nemesis, but the electronic timing was all screwed up, so only the gun times were available. His gun time was 42:19 and he started close to the front; my GPS showed that I finished 5 miles in 42:14. I would have won the age group. It really doesn't matter, since I was intent on wining the footrace with him as I had planned. Nutrition Breakfast: a bowl of steel-cut oatmeal and 2 cups of chai tea workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 3 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal post-workout: bottle of Recoverite Dinner: salad with raisins and walnuts and hemp oil with balsamic vinegar; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/27/12 comments weight: 162 I had decided on a definite game-plan for the Masser 5 Miler Race. I was going to be facing my age group nemesis, who I've never beaten in a 5K or 5 Mile run. I decided to try to get on his shoulder as soon as possible and try to hang there until the last partial lap of the Cape Henlopen HS track where the race ends. I knew that my nemesis starts fast, so I wasn't in a hurry to catch up with him, but I did within a half mile. He had me running 7:51 for the first mile. I stuck with him until the last half mile, where he psychologically broke me with a spurt. I knew I had the speed to stay with him, but I let him go. My second mistake was not sprinting as soon as I hit the track. I waited until it was just under an eighth mile left to sprint. I hit 5:18 min/mile pace on the run-in, but finished a second behind. It was a fun race. Maybe next year I can beat him. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and a cup of Yerba Mate Lunch: salad at Greene Turtle on the Rehoboth boardwalk pre-workout: bottle of Heed popped 5 Endurolytes; 2 Hammer Gels post-workout: 2 bottles of Recoverite; popped 5 Endurolytes Dinner: quinoa flakes with dates and walnuts; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/26/12 comments weight: 160 I got out very early for my kayak paddle. I headed up the Broadkill River for 5 miles against the current and then headed back with the current. Here's the report: I swam in the ocean for a bit later in the day. I tried my new wetsuit and liked it. I wasn't able to keep a consistent stroke but I was very relaxed in the water. Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea Lunch: fruit and almonds with bottled water on the beach workout: 2 bottles of Heed on the kayak post-workout: bottle of Recoverite Dinner: quinoa with dates and walnuts; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/25/12 comments weight: 161 I was looking forward more than usual for today's workout in a light fog:
I walked for 2 miles and then set out on the bike. There was more traffic than usual on the neighborhood loop, but that gives me better practice in bike handling so I don't mind. I was pushing on the pedals pretty hard after a couple of shifts, so I wondered what my legs would feel like to the run. Here's the report: I transitioned for the run very quickly. I was happy that I could start running with a minimum of stiffness in my legs. I was pleased with my splits. Here's the report: I iced my legs after the run. I felt satisfied with the workout and thought I hit it hard. Afterward, I wasn't tired at all. Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: popped 3 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Dinner: salad with raisins and walnuts and hemp oil with balsamic vinegar; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/24/12 comments weight: 162 I waited until the afternoon to head to the Y for my workout:
I got my gear organized in the locker room to minimize the transition time from run to swim and then headed outside for my run. I went the same route I used the last time I ran at the Y and felt comfortable in spite of pushing the pace a bit. Here's the report: I quickly changed for swimming and grabbed an empty lane in the pool. The workout felt very natural and comfortable, although I worried that I was too dependent on my Zoomers. I added a 500 yard cool down swim without the Zoomers just to reassure myself that I didn't need them for comfort. I felt very good during the cooldown, bringing my total to 2500 yards. I was purposely going easy on the last 500, which took 14 minutes, but I realize that I have to work on my speed. I read somewhere that I should be able to swim 500 in 8 minutes, so I'm going to use that a training goal. Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal post-workout: bottle of water, shared after the run and after the swim Dinner: salad with raisins and walnuts and hemp oil with balsamic vinegar; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/23/12 comments weight: 161 I went out during mid-morning for my workout:
I felt good and pushed the pace a bit during the ride on the neighborhood loop. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 3 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts and hemp oil with balsamic vinegar; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/22/12 comments weight: 163 I wanted to put off my after workout shower until late afternoon because of the hand surgery at my dermatologist appointment yesterday (3 cuts on my right hand). I went out after 3 PM for my workout:
I started with a 2 mile walk. I decided that the easiest way to do the workout would be to spilt the neighborhood loop, as I've done before, into 0.24 and 0.12 sections for hard and easy. I also decided to do each interval on perceived effort. I was disappointed in my first interval. At some point I hit the "start/stop" button instead of the "lap" button on the GPS, so split 10 is a combination of 2 hard intervals. On the map, the "short cut" across the loop represents the missing easy leg. After the last hard interval I felt like it was a good workout. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: Hammer Gel post-workout: bottle of Recoverite; popped 4 Endurolytes Dinner: salad with raisins and walnuts and hemp oil with balsamic vinegar; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/21/12 comments weight: 163 I got up at 4:30 AM and headed to the Y for my swim workout:
I shared a lane with another guy for about a half hour which didn't bother me at all. The workout went well with the exception of the speed stuff. I'm not confident enough to swim hard (or even harder) during a set except for the last lap. That will change over time, I'm sure. Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea Lunch: crappy veggie hoagie at a pizza joint in Somers Point, in a rush to get to my urologist appointment; drank a bottle of water with the food Dinner: amaranth, dates, and walnuts and a small salad; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/20/12 comments weight: 163 I decided to wait until after lunch for my workout:
In the morning, I tuned in for text progress on the IronMan 70.3 Florida, where Lance Armstrong kicked everybody's ass. I also did the Sunday NY Times puzzle to take care of the lulls in the reporting. After lunch, I procrastinated as much as possible and then set up my little transition area on the side of the house. It was in the low 60s and very windy and gusty with cloudy skies. I wore running tights and a long sleeved tech shirt for the whole workout. I started with a 2 mile walk. As I walked around the 0.4 mile neighborhood loop, I saw a lot of neighbors moving things in and out of their townhouses. Also, there was a group of people having a BBQ in their garage and part of their driveway to stay out of the wind. I realized that these people would be seeing me do about 54 laps during the next two hours and wondered what they would think. Would they yell insults at me? Cal the cops? Shoot at me? As the workout played out, everybody ignored me except for one lady, a friend of Cathy's, who shouted "Go Bill" as I rode by on one of my loops. A few others waved and everyone seemed disinterested or friendly. It's a good thing, because I wasn't in any mood to take any crap from anyone during this workout. I was pleased with the whole workout and felt good throughout and afterward. Here are the reports for the three legs:
Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: 2 Hammer Gels workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 4 Endurolytes Dinner: salad with raisins and walnuts and hemp oil with balsamic vinegar; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/19/12 comments weight: 160 (I don't believe it, but the analog scale said so) I launched at a bit after 8:00 AM on my kayak. High tide at Roosevelt Inlet was at 8:32 AM, so I decided to head south down the canal toward Rehoboth Beach. Another factor was a strong wind from the NE that was producing a small craft advisory. I enjoyed the trip down the canal and decided to go to the mouth of Rehoboth Bay. My GPS watch had a dead battery, so I couldn't track the trip. I think it's about 8 miles. When I turned around, I had the current and the wind in my face, so it was slow going to get back to the marina. The tide turned with about 2 miles to go, but the wind did not relent. The entire paddle was 3:51. I wore my shorty wetsuit because of the 63 degree water temperature and the wind. Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal workout: 2 bottles of Heed on the kayak Dinner: vegan dining at Planet X in Rehoboth Beach drank a cup of Sleepy Time Tea before bedtime 05/18/12 comments weight: 164 It was 53 degrees and windy this morning, so the thought of running with a wet tri-suit on was not so appealing. I decided to wait until 2:30 PM, when the pool would have 3 lanes available. I spent the morning scrubbing the back steps with a concentrated Chlorox solution. I wore an ad-hoc Hazmat suit: kayak boots, rain pants, rain coat, gloves, hat, and sunglasses. I was very successful with the process and didn't ruin any clothing or body parts. I went out for a few errands in the LoveBug to kill some more time until lunch. Not long after a late-ish lunch, I headed to the Y. The 4 x 500 swim went far better than I thought it would. I'm finally getting to enjoy doing laps. To top it off, I was joined by another swimmer for the entire last 500 yards. I had good fun practising steering and watching out for head-on collisions. Ironically, the guy that joined me is my local age-group running Nemisis, Jack Huxtable. He and I have raced head-to-head on many occasions and he always seems to beat me by a little. Whenever I have a really good race, he isn't there. I spent about an hour in the pool. I swam the second 500 yards in 14 minutes, pretty slow. After the swim, I transitioned in the locker room by wiping off the surface water and putting on my shoes, socks, hat, Road ID, and GPS. I also, used a safety pin to attach my Y card to my shorts so I could get back in after the run. It was cool and windy for the run, but comfortable. My legs felt great, so I just let them run. My spits were typical when my mind starts to wonder if I went out too fast, but I was satisfied with my pace. I discovered a nice 3 mile out and back from the Y. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a bottle of Heed with the meal post-workout: bottle of Recoverite; popped 4 Endurolytes Dinner: salad with raisins and walnuts and hemp oil with balsamic vinegar; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/17/12 comments weight: 165 I headed out to a cool wind for my bike ride: 75 minutes, pick one gear to stick with the entire workout, every 15 minutes increase your cadence by 3-4 rpms, start at 65 rpms, the last interval should feel very challenging I rode the small neighborhood loop, which helps me with bike control and also makes for safe riding with no stops. Here's the report: Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts and hemp oil with balsamic vinegar; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/16/12 comments weight: 165 I got up at 4:30 AM and had a leisurely breakfast as I solved the crossword in the morning paper. I was at the Y when it opened at 6 AM and took one of the "slow" lanes. The prescribed workout was:
I guessed that #1 and #2 were with Zoomers. While I was swimming #3 and #4, I was joined two separate times by people that wanted to split the lane. This disrupted the flow of my laps somewhat, but gave me some experience swimming in close quarters to the lane line (swimmer #1) and the pool side (swimmer #2) and other swimmers. I think I have to give myself an A- for the first two 500s and a C for the second two. I think it was OK for my first workout in this pool, but I'll be looking for improvement. I swam the 2000 yards (1.14 miles) in 57 minutes. Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: amaranth with dates and walnuts and a small salad; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/15/12 comments weight: 170 (evil eating on the road) It rained for a good bit of the morning, so I finished unpacking, joined the Y in Rehoboth Beach, and signed a contract with Anglers Marina for storing and launching the two kayaks (to be delivered there later). After lunch, when the weather cleared, I headed out for 60 minutes of biking with cadence at 80 rpm, and 30 minutes of hard running. I used the short loop in our Eagle Point neighborhood for convenience and to let the neighbors know that the crazy guy is back in town. Here's the bike report: Here's the run report: Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: bottle of Heed; popped 4 Endurolytes post-workout: bottle of Recoverite; popped 4 Endurolytes Dinner: salad with hemp oil and balsamic vinegar dressing; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/14/12 comments weight: unknown Two days of travel brought us home to Delaware. We spent a few hard hours getting our space livable and then drove to the Lewes/Rehoboth Trail for some walking and running. The conditions were good and we felt at home in the woods. I walked for 2 miles with Cathy and then ran for 4 miles, keeping the pace easy. My legs felt good. We shopped after the workout. Here's the report:
Nutrition Breakfast: 2 bowls of oatmeal and a banana at Fairfield Inn in Emporia, VA; drank a cup of coffee with the meal Lunch: Veggie sub at Quiznos in Millsboro, DE; drank a bottle of water with the meal pre-workout: bottle of Heed post-workout: bottle of Recoverite; popped 4 Endurolytes Dinner: cheeseless pizza takeout; drank a cup of brewed ice tea with the meal drank a cup of Sleepy Time Tea before bedtime 05/12/12 comments weight: unknown I got up at 4:00 AM, ate breakfast and got ready for the Abba House 10K race. I left the house at 5:30 AM and drove to Vickery Village. The runners had to take a bus shuttle to the race start. The temperature was in the low 60s, ideal for running. The run was mostly flat, on the Big Creek Greenway. I tried to run by perceived effort, but definitely dogged it. I was comfortable, even on the hills in the last two miles of the race (see the elevation profile in the report). I had way too much excess energy at the end of the race, even after a hard kick-in. I was in the 60+ age group with one other guy, a 66 year-old who beat me for first place. My legs felt way too good after the race, but I iced them anyway. Here's the report:
Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of Yerba Mate tea pre-workout: bottle of Heed; popped 4 Endurolytes post-workout: bottle of Recoverite; popped 4 Endurolytes; bottle of water, banana; cup of COFFEE at Son Bill's house Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: Morroccan restaurant drank a cup of Sleepy Time Tea before bedtime 05/11/12 comments weight: unknown Cool morning. I was thinking about going to the local Y for my workout, but logistics indicated staying close to Son Bill's house. The workout specified:
I stayed in the granny gear the whole time and did a short loop on Shane Lane (26 interations) with one short, steep hill in the loop. Here's the report:
Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea post-workout: bottle of Recoverite Lunch: pasta at Vinny's with Son Bill and Cathy Dinner: pasta at a Sidney's pizzaria in Vickery Village with Cathy and the kids. drank a cup of Sleepy Time Tea before bedtime 05/09/12 comments weight: unknown The weather radar showed rain all around us, but Cathy and I drove to the Bethelview terminus of the Big Creek Greenway in a drizzle. We walked for a couple of miles and then I ran for 5 as Cathy walked for 2 more. It was cool but with 100% humidity, so very sweaty. My legs seemed a bit tired from the previous 2 days of hill training, but they appreciated the flat course today. The workout specified:
Here's the report: I iced my legs as usual after the run. Nutrition Breakfast: a bowl of steel-cut oatmeal and two cups of tea pre-workout: bottle of Heed post-workout: bottle of Recoverite; popped 4 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank Arnold Palmer with dinner drank a cup of Sleepy Time Tea before bedtime . 05/07/12 comments weight: unknown When we arrived in Cumming, GA, we did a bit of yoga and then took a 1.2 mile walk. Then, I ran for 3 miles in the Autumn Hills neighborhood. A lot of huffing and puffing went on. I was surprised at my pace given that I was slogging slowly up the many hills. Here's the report: (using Cathy's Forerunner 110 GPS) http://connect.garmin.com/activity/175930406 I iced my legs after the run. . Nutrition Breakfast: 2 bowls of oatmeal mixed with grits and a banana at the hotel in Warner-Robins Lunch: portabello sandwich and black bean soup with Arnold Palmer at 2Dog restaurant in Gainesville, GA post-workout: bottle of Recoverite Dinner: tofu pad thai and rice from Rice Restaurant in Cumming, GA; drank a bottle of water with the meal . 05/06/12 comments weight: unknown I got on a stationary bike after arriving at our hotel in Warner-Robins, GA and pedaled for a sweaty 70 minutes at level 8/20 and an average of 77 RPM cadence. . I swam for a few laps in the hotel pool to loosen up. . Nutrition Breakfast: 2 bowls of oatmeal and COFFEE at Cracker Barrel in Port Charlotte workout: bottle of water on the bike Lunch: salad at Olive Garden near Macon, GA Dinner: pasta and salad at Olive Garden in Warner-Robins, GA raisins and walnuts for a snack . 05/05/12 comments weight: 165 I headed out early for my running workout:
My running Forerunner 305 has stopped uploading data, so here are the stats read from the watch:
I felt good after the run and iced my legs as usual. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups tea pre-workout: bottle of Heed . post-workout: bottle of recoverite and some sea salt (Endurolytes all gone) Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: dinner at Kentucky Derby party at Zookies Sports Bar - cheeseless veggie pizza and iced tea . 05/04/12 comments weight: 164 I headed out early for my bike workout:
I felt very good during and after the workout. Here's the report: I decided to forgo the kayaking due to a heavy schedule for the rest of the day. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of Chai tea pre-workout: bottle of Heed workout: bottle of Heed on the bike post-workout: bottle of recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: Massoman Curry at Sushi Thai on 5th Avenue in Naples cup of Sleepy Time tea after dinner . 05/02/12 comments weight: 166 I took my time getting ready for my workout: run/bike/run workout, run - 20 minutes, challenging pace/bike - 45 minutes, moderate effort, cadence 80-90 rpms/run - 20 minutes, very hard pace, not all out but last 5 minutes should be a challenge to maintain the pace) For some reason, I was not anxious to run hard today, so I downed two Hammer Gels before my 2 mile walk and I decided to go by perceived exertion and not look at my GPS during the runs. By using this mind trick, I stayed relaxed during the runs while running at a decent pace. Unfortunately, my running 305 GPS has quit uploading data, although it still records it. This limits its usefulness, so I'm thinking of getting a 910xt when we return to Delaware. In the meantime, I'll use Cathy's 110 for running and open water swimming, and my other 305 for the bike. The first run was 22:16 @ 8:55 min/mi for a distance of 2.5 miles; it was sunny, hot, and humid, but the run was very relaxed and comfortable.Here's the bike report: I felt good on the bike leg, but the wind was pretty strong. The second run was 21:42 @ 8:39 min/mi for a distance of 2.51 miles; it was sunny, hot, and humid. and the run was more challenging than the first one. I iced my legs as usual after the workout and felt very good. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of Chai tea pre-workout: bottle of Heed; popped 4 Endurolytes; had 2 Hammer Gels workout: bottle of Heed on the bike post-workout: bottle of recoverite; popped 4 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy Time tea after dinner . 05/01/12 comments weight: 165 I headed up to the Y before 7:30 AM for my swim workout:
I felt good throughout the swim and felt pleasantly tired afterwards. I spent 1:17 in the pool. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of Chai tea pre-workout: bottle of Heed post-workout: bottle of recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: end of season dinner at Bice with friends Herb and Carol; pasta and tomato sauce with olives; drank a big bottle of Peligrino with the meal cup of Sleepy Time tea after dinner with raisins and walnuts snack . 04/30/12 comments weight: 164 I walked for 2 miles before heading out for my workout: 6 miles, increase your pace by :10 per mile, start out at an aggressive 9:30/mile pace for this one I felt good throughout the run and enjoyed the challenge of the workout design. I was very happy with the results. Here's the report: I iced my legs as usual. Later, after lunch and tea time, I did yoga. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of Chai tea pre-workout: bottle of Heed post-workout: bottle of recoverite; popped 5 Endurolytes Lunch: salad at Everglades City Rod and Gun Club with Cathy and our neighbor Judd and his daughter Carrie. Dinner: amaranth, dates, and walnuts; drank a cup of brewed iced tea with the meal cup of Sleepy Time tea after dinner . 04/29/12 comments weight: 164 I had to wait until after lunch until there was a break in the rain to do my workout:
I wore the Garmin 110 for the swim, but it was way off on the mileage. I swam for 60 laps or about 900 meters in 29 minutes. Here's the report: I felt good after the swim and transitioned to the run in 3 minutes. I only check my GPS at the halfway point of the run and when it was complete. I was satisfied with my pace. Here's the report: I felt good during and after the run and iced my legs as usual. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of Chai tea pre-workout: bottle of Heed post-workout: bottle of recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: cheeseless pizza with jalapenos and black olives in a sports bar in Fort Myers; Arnold Palmer with the meal cup of Sleepy Time tea after dinner . 04/28/12 comments weight: 165 I got out early to beat any rain for my bike workout:
It was a bit windy from the NE, but a good ride. Here's the report: I felt good after the ride and worked up a good sweat. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of Chai tea workout: 32 ounces of Heed on the bike; 12 ounces of Heed mixed with 2 Hammer Gels on the bike post-workout: bottle of recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: dinner with friends Don and Katie Rung (slim pickings) cup of Sleepy Time tea after dinner with a snack of raisins and walnuts 04/27/12 comments weight: 163 I headed for the Y early this morning and easily procured a lane for my workout:
I had a good swim. My main criticism of myself is that I seem to only have two speeds: slow and not so slow. Hopefully, water time, drills, and good form will resolve that problem. I went to the NATS open water swim at 6 PM on the beach at the Naples Beach and Golf Club. I just wanted to continue to familiarize myself with open water swimming. I didn't feel very comfortable with my stroke as I struggled to sight the swimmers ahead of me, but I switched to breastroke occasionally and then back to freestyle so I could keep making progress. After a while, I turned around and was quickly among the faster swimmers on their way back from their half-mile turn-around. Toward the end of the swim, I began to feel more comfortable and was able to steer myself to the point where those finished were standing and talking in shallow water. I've got a long way to go, but it was a start. I attached Cathy's Garmin 110 to the back of my goggles to record my stats. I started it a bit before beginning to swim. Here's the report: I felt good after the swim, not really tired because I didn't swim hard. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of Chai tea post-workout: bottle of recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: amaranth with dates and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy Time tea after dinner . 04/26/12 comments weight: 164 I wanted to do a good job with today's interval workout, so I drank two cups of Yerbe Mate tea with breakfast and took two Hammer Gels before the workout:
I set my goal for 7:45 min/mile splits. I walked for 2 miles with Cathy before the workout. My first couple of splits were great, and then my fucking mind started in on me. I know that physically I could have met my goal for the workout, but mentally I came up short. Lots of work to be done on that. It was a gorgeous morning, beautiful clear blue sky, low humidity, pleasant temperature, no loose dogs, inspiring music in my headphones, good legs, I've been doing awesome on the nutrition front and getting plenty of rest. I hope my mind is listening! Here's the report: After I got home, I iced my calves as usual. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of Yerba Mate tea pre-workout: bottle of Heed; popped 5 Endurolytes post-workout: bottle of recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal cup of Sleepy Time tea after dinner . 04/25/12 comments weight: 164 I decided to try to arrive at the Y at about 8 AM to see if that was a good time to snag a lane for my workout:
I arrived at about 8 AM. It was chilly on the pool deck, but warm enough in the pool. This was my first real workout in a real pool and it went very well. I feel very slow, but the 50s with the negative splits bave me an opportunity to try to speed up. I felt good throughout the workout. After I got home, I did some yoga for the upper body. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of green tea post-workout: bottle of recoverite; popped 2 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: fruit and Kashi with dates and walnuts at Jerry and Silvia's Cinco de Mayo party cup of Sleepy Time tea after dinner 04/24/12 comments weight: 164 It was very cool and windy this morning, so I waited until after lunch to head out for my workout. When I was finished, I practiced climbing in the kayak from waist deep water. I'll try to work my way up to deep water self-rescue eventually. Here's the report: http://connect.garmin.com/activity/171471433 Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of green tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal workout: 2 bottles of Heed on the kayak post-workout: bottle of Recoverite Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal. cup of Sleepy Time tea after dinner 04/23/12 comments weight: 165 It was cooler and less humid for today's workout: run/bike/run, run 20 min hard/bike 40 min moderate/20 min hard, the focus on the workout is perceived exertion and continuing to push through mental fatigue on the last run I was somewhat apprehensive about whether I could hit it hard for the two run segments. I took two caffeinated Hammer Gels before the first run to set the tone. I felt good throughout the workout and felt that I didn't slack off anywhere. The wind was annoying on the bike, but the cool temperature and low humidity helped my performance. My legs felt good. Here're the reports: http://connect.garmin.com/activity/171070460 My calves felt fine during and after the run, but I iced them as usual anyway. . Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of green tea pre-workout: popped 5 Endurolytes, took 2 Hammer Gels workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal. cup of Sleepy Time tea after dinner . 04/22/12 comments weight: 167 (too much eating on my day off) I was supposed to run to the sunrise in Key West this morning, but the dire forecast had us cancel our plans early yesterday morning. We lost about $260, but were spared a horrible weekend. So, I ended up in the usual route along the airport for my schedule 45 minute run with a 140 BPM linit on my heartrate. I walked with Cathy for 1.5 miles and then left her sheltered in a pota-potty in the rain as I started my run. Here's the report: http://connect.garmin.com/activity/170649185 My calves felt fine during and after the run, but I iced them as usual anyway. . Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of green tea pre-workout: bottle of Heed post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal. cup of Sleepy Time tea after dinner . 04/20/12 comments weight: 163 Coach Nicki emailed me last night to explain that my swimming technique is correct. I went out early on the bike for a 60 minute ride at 75 RPM cadence. It was warm and humid with light wind. Here's the report: http://connect.garmin.com/activity/169905934 My calves hurt a bit from yesterday's swimming, so I iced my legs after the biking. Later in the morning, I went to the Y to check out the pool and locker room facilities. The pool has 25 yard lanes and is filled with salt water instead of chlorine. Just to get a sample, I swam an easy 300 yards. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of green tea workout: bottle of Heed on the bike post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal. cup of Sleepy Time tea after dinner . 04/19/12 comments weight: 163 I decided to do my swim workout at the park because of a very busy day, leaving no time for a gentle introduction to the Y procedures. The plan:
I went over to the pool at 7:30 AM and got started on the workout. I got myself confused on the finger drag and emailed Coach Nicki my need for clarification:
All in all, it was a good rigorous workout, lasting about an hour and a half, including a pee break. There's not much difference between my easy and hard freestyle, but that will come later I guess. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of green tea post-workout: bottle of Recoverite Lunch: portabello sandwich and a bottle of Perrier at BJs on the Gulf Dinner: amaranth, dates , and walnuts; a cup of brewed ice tea with the meal cup of Sleepy Time tea after dinner . 04/18/12 comments weight: 165 I got my cycling and running stuff ready for the morning's workout:
I started with a 2 mile walk. In between activities, I transitioned and took a pee. Here's the reports:
Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of green tea pre-workout: bottle of Heed; popped 5 Endurolytes workout: 32 oz of Heed and 12 oz of Heed mixed with 2 Hammer Gels on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; cup of brewed ice tea Dinner: vegan stuff at Seasons 52 with Peligrino cup of Sleepy Time tea after dinner . 04/17/12 comments weight: 162 I headed for the park's pool at 7:30 AM to set up for the morning's workout:
I swam 1200 meters in 32 minutes and felt as if I could swim forever. I made a quick transition to the bike. I started in too high a gear to satify the cadence criterion, but with a strong NE wind, I gave my legs a hard workout. I felt very good during and after the workout. Here's the report: Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of green tea pre-workout: bottle of Heed; popped 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; cup of brewed ice tea Dinner: salad with raisins and walnuts cup of Sleepy Time tea after dinner . 04/16/12 comments weight: 165 I walked for 1.5 miles and then started my fartlek workout:
I enjoyed the speedplay and felt good about the two 1 minute intervals. Here's the report: Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of chai tea pre-workout: bottle of Heed; popped 5 Endurolytes post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; cup of brewed ice tea Dinner: salad with raisins and walnuts cup of Sleepy Time tea after dinner . 04/14/12 comments weight: 165 I headed to the pool at 7:30 AM for my swimming workout:
I did the following workout in a little over an hour:
I felt very comfortable (except for the intervals and a slightly annoying swim cap from the Gator Half) during the workout. I'm gaining some fluency in pool swimming. I need to get going on some open water. Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of chai tea post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; cup of brewed ice tea Dinner: salad with raisins and walnuts cup of Sleepy Time tea after dinner . 04/13/12 comments weight: 165 I headed out early for my bike ride:
I tried to stay in the highest gear I could to maintain 75 RPM cadence. The NE wind was a little pesky, but I did alright while still making it an "easy" ride. Here's the report: Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of chai tea pre-workout: bottle of Heed; popped 2 Endurolytes post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; cup of brewed ice tea Dinner: salad with raisins and walnuts cup of Sleepy Time tea after dinner . 04/11/12 comments weight: 164 I headed out early on my bike ride:
My legs felt increasingly better as the ride went on. Here's the report: Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of chai tea post-workout: bottle of Recoverite; popped 2 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; cup of brewed ice tea Dinner: cheeseless pizza at Rosso Pomodoro in Naples cup of Sleepy Time tea after dinner . 04/10/12 comments weight: 164 I walked 2 miles with Cathy before my running workout:
It was sunny and quite warm during the run. I was happy that I didn't wimp out at the end of the run. Here's the report: Nutrition Breakfast: bowl of steel-cut oatmeal, two cups of chai tea pre-workout: bottle of Heed; popped 5 Endurolytes post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; cup of brewed ice tea Dinner: salad with raisins and walnuts cup of Sleepy Time tea after dinner 04/09/12 comments weight: unknown We drove back to Naples in the morning. After lunch I got out for my kayak workout:
I was very happy with the 3 splits in the 5 mph range. Here's the report: Nutrition Breakfast: 3 bowls of rice chex, two cups of green tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: popped 2 Endurolytes workout: bottle of water post-workout: bottle of Recoverite; popped 3 Endurolytes Dinner: salad with raisins and walnuts; cup of brewed ice tea with the meal cup of Sleepy Time tea after dinner 04/08/12 comments weight: unknown This was my annual Easter Run in Clearwater on the Pinellas Trail. It was a beautiful morning. My workout was:
I walked for a mile and then got into the workout. I was hoping that all 3 of my hard intervals would be sub-8 minutes per mile, but I finally got there on the 3rd one. After the intervals, I decided to enjoy the morning by running back to Bob and Marianne's house. Then, I decided to continue running for an hour to properly celebrate the day. I felt great! Here's the report: Nutrition Breakfast: 3 bowls of dry rice chex, two cups of green tea pre-workout: bottle of Heed, popped 5 Endurolytes post-workout: bottle of Recoverite, popped 5 Endurolytes Brunch: oatmeal with banana and walnuts, bagel and jam, cup of black tea Dinner: salad and steamed vegetables at Beachcomber's in Clearwater Beach cup of Sleepy Time tea after dinner 04/07/12 comments weight: unknown I headed out early on the kayak because we were leaving for Clearwater at 11:00 AM. Here's the report: Nutrition Breakfast: bowl of oatmeal, two cups of chai tea Lunch: salad and Arnold Palmer at Woody's on the Manatee River Dinner: salad, asparagus, couscous at Marianne and Bob's cup of Sleepy Time tea after dinner . 04/06/12 comments weight: unknown I got out before the rain came for 30 minutes on the bike. It was windy and overcast, but warm. My legs felt good. Here's the report: Nutrition Breakfast: bowl of oatmeal, two cups of chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics near the gators at Turner River Road; drank a bottle of water Dinner: salad cup of Sleepy Time tea after dinner . . 04/05/12 comments weight: 167 I was feeling a bit down about my swimming, so I decided to use my day off to swim for endurance (but also in the best form that I could). I arrived at the pool around 7:30 AM. I did three sets of continuous swimming. The first and third sets were 25 laps (375 meters) with my Zoomers on. The middle set was 50 laps (750 meters) with Zoomers off. I concentrated on correct kicking and hand position as I swam in a relaxed way. I was very pleased that the middle set took 22 minutes, not for speed, but for upping my limit for continuous swimming. Nutrition Breakfast: bowl of oatmeal, two cups of chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics near the gators at Turner River Road; drank a bottle of water Dinner: pasta primavera with whole wheat penne and a salad at Mangrove Cafe; drank a bottle of Peligrino with the meal cup of Sleepy Time tea after dinner . 04/04/12 comments weight: 168 (totally don't get that) I did some yoga in and around that other activities in our small home. Later we went to the beach near the fishing pier. I tried some open water swimming and sighting on a small buoy offshore. Coming in, I sighted on our group on the sand or at water's edge. The sighting went well until the wind kicked up, making the water choppy. I'm going to need lots of water time to get comfortable doing freestyle in this environment. As always, I'm not uncomfortable swimming breaststroke and treading water, just freestyle. I think for the next weeks that we're here I'm going to head to the beach in the late afternoon for practice on many days. On the plus side, I was out near a dolphin at one point. I've been much closer to dolphins in my kayak, but never that close in the water. Nutrition Breakfast: bowl of oatmeal, two cups of chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics on the beach; drank a bottle of water Dinner: salad with raisins and walnuts with hemp oil and balsamic vinegar cup of Sleepy Time tea after dinner . 04/03/12 comments weight: unknown Phil and I enjoyed breakfast in the dark and headed to the park pool at 7:30 AM. Phil coached and videoed according to this Coach Nicki workout. I found a couple of the new drills to be awkward, but I understand them. Phil noticed that my kick was too slow to keep my legs up at the surface. Here are the videos:
The rest of the workout went fine, including the 10 minute continuous swim. I discovered yesterday that the venti soy chai lattes I've been drinking at Starbucks have about 300 calories and lots of sugar. I'm done with those. Nutrition Breakfast: bowl of oatmeal, two cups of chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: cheeseless pizza at Pomodora Rosa cup of Sleepy Time tea after dinner . 04/02/12 comments weight: 167 (WTF?) I was getting ready for my "easy" run this morning, when I decided to try to figure out a quantitative meaning for "easy running pace." I found a calculator online which uses a recent race result to calculate various training paces. I used my 2010 Philadelphia half marathon time of 1:52 which gave me an easy pace of 9:55. Then I didn't know if that was the target for the average pace of the run or what else it might mean. So I went out and ran what felt easy and tried to get the average pace below 9:55. Here's the report: The run was not only easy, but it was effortless! So, I started thinking about goals and training and performance, since I don't have any upcoming events to dwell on. I decided that I'm a real slacker when I train or race. I always seem to under-perform because I stay too far from my "edge." With that in mind, I thought about a race that I felt good about, the Bottle and Cork 10 miler in 2010 where I set the age group course record with a time of 1:21:33. During that race, I was chatty with the other runners and thanked each of the volunteers as I passed them. As I was entering the finish chute, I told the race director that I had broken the course record. Since that day, I'm eating better and training smarter, so I should be able to perform to that level. I used the calculator with that race result and came up with the following set of paces:
Race predictors from that race result are:
According to those figures, I'm the slacker I thought I was. I would like to stop under-achieving in my training and racing. But that's just about running. For biking, I would like to be able to ride for 56 miles @ 20 mph. For swimming, I would like to swim for 1.2 miles in 49 minutes (this is what my age group winner in the 2011 Eagleman swam). For kayaking, I would like to average 5 mph for the Broadkill River Race and finish the Watertribe Ultramarathon. Also, I think I need to compete at 160 lbs. Nutrition Breakfast: bowl of oatmeal, two cups of chai tea post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad cup of Sleepy Time tea after dinner . 04/01/12 comments weight: 165 I watched some of the Ironman 70.3 Galveston before heading out on my bike for my workout:
It was sunny and warm with a moderate NW wind. As the gears got higher, I struggled with my cadence. I did the best that I could, but I still have a lot of work to do in maintaining my cadence in anything other than very low gears. Here's the report: Nutrition Breakfast: bowl of oatmeal, two cups of chai tea post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: cheeseless pizza from Aldo's cup of Sleepy Time tea after dinner . 03/31/12 comments weight: 167 I wanted to get my new kayak out in some boat traffic and to take a longer ride so that I could figure out how to manage the new cockpit layout. I took my favorite route to the bottom of Rookery Bay. It was a beautiful day and I was able to experience a lot of boat wakes. I only worked moderately hard on the paddle. I felt good during and after the trip. Here's the report: I did an arms and abs workout after lunch. Nutrition Breakfast: bowl of oatmeal, two cups of chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal post-workout: bottle of Recoverite Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing cup of Sleepy Time tea after dinner . 03/30/12 comments weight: 165 I got to the pool at 7:30 AM and started in on my workout:
For the warmup, I swam 20 laps with the Zoomers in 7:30. I did the drill sets with the Zoomers on. For the ladder, I swam 4,8, and 20 laps with the Zoomers off. The 20 laps took me 8:45 (1.3 mph). I'm now very comfortable with my freestyle swimming and ready to improve my speed. . Nutrition Breakfast: bowl of oatmeal, two cups of chai tea Lunch: fruit and orange juice at a park brunch; I ate some almonds afterward Dinner: amaranth with dates and walnuts; drank a bottle of water cup of Sleepy Time tea after dinner . 03/29/12 comments weight: 166 (too much pizza?) I walked for 2 miles and then started slow, in recovery mode, on my 5 mile run. After a couple of mies, my legs felt better and I picked up the pace. Eventually, I was limited by my HR cap of 140 BPM. . Here's the report: Nutrition Breakfast: bowl of oatmeal, two cups of chai tea Lunch: salad with potatoes, beans, and olives at Riverwalk with friends Dinner: salad cup of Sleepy Time tea after dinner . 03/28/12 comments weight: 164 I had a good rest yesterday and sold my old kayak for $120 on Craigslist. This morning I went out to do a bike workout:
Here's the report: Nutrition Breakfast: bowl of oatmeal, two cups of chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: cheeseless pizza and a bottle of water with friends leaving for the north cup of Sleepy Time tea after dinner 03/26/12 comments weight: 164 My legs hurt from Sunday's race, so I was glad I didn't have any running or biking to do today. I unwrapped and set up my new Cobra Expedition kayak. Later, I went out for a first ride. It was pretty fast and not too tippy. I enjoyed the ride. Here's the report: Nutrition Breakfast: bowl of oatmeal, two cups of chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: dates and walnuts with a bottle of water at a neighborhood pizza party. cup of Sleepy Time tea after dinner . 03/25/12 comments weight: 163 I started the day at 3:00 AM and heard thunder. I looked at the RADAR and saw that a front was going to pass through before and during part of the Gator Half distance duathlon. I left the motel about 5:15 AM and headed for Manatee Lake State Park. I put my bike in the transition area, but waited for a rain mass to pass through before laying out my gear. I felt good except that I had been unable to have my morning crap, which worried me a bit. There were only about 10 of us doing the first run, beginning at 7:40 AM. It didn't rain until the last part of the 3 mile run. I just kept a comfortable pace and used it as a warmup for the day. Here's the report: Since it was raining, I didn't wear sunglasses on the way out for the bike leg. Luckily, in the torrential rain, we didn't have any turns on the route except for the exit from the park. I saw at least 10 flats and other mechanical problems. I was carrying a spare tire in a bottle cage, but didn't need it. The rain persisted for about 15 miles. I averaged 18.2 mph for the first half of the ride and then faced a tough headwind for the whole way back. My helmet and bike numbers blew off. I averaged 16.8 mph for the entire ride. The wind and some nasty hills combined to trash my quads. I missed turning off my GPS, so the report shows a much longer time for the bike leg: Here's the report: My quads started screaming as I started the second run. I also started to feel some abdominal cramping. It was sunny and hot for the two out and back halves of the 13.1 mile run. I had to do some walking to calm my quads. My GPS battery quit during the second half. Around mile10, I availed myself at a convenient porta-potty and enjoyed a good dump. I was able to run most of the rest of the way at a pretty good pace and had a lot of my fellow racers cheering me on as I passed them. I felt good at the finish, especially as I got my medal. Mission accomplished! Here's the (partial) report: I hung around to chat with participants and eat and drink a bit before heading back to Naples. Nutrition Breakfast: 2 bagels with jam, two cups of Yerba Mate pre-workout: bottle of Heed, 5 Endurolytes, 3 extra strength Tylenols workout: I popped 5 Endurolytes about every hour; 32 oz. of Heed on the bike, sipped every 5 miles; 12 oz. of Perpeteum mixed with 3 Hammer Gels, sipped every 10 miles;four 8 oz. bottles of Perpeteum on the second run and 2 Hammer Gels (I lost one gel somewhere); 2 cups of Heed and ice at the last 2 aid stations post-workout: bottle of Recoverite, popped 5 Endurolytes; 2 bottles of water, 2 bananas; 2 more bottles of water on the ride home Dinner: salad with raisins and walnuts and hemp oil and balsamic vinegar dressing cup of Sleepy Time tea after dinner and a Clif Bar . 03/23/12 comments weight: 165 I headed out early for my bike intervals workout:
It was a very nice morning. I had put a bottle cage on the bike to hold my spare tire. Here's the report: Nutrition Breakfast: bowl of oatmeal, two cups of chai tea pre-workout: 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts and hemp oil and balsamic vinegar dressing cup of Sleepy Time tea after dinner 03/22/12 comments weight: 167 My legs felt good as I got my gear ready for today's workout:
It was a warm morning with a WE wind. I headed out on the bike. Here's the report: My transition to the first run was 49 seconds. Here's the report: My transition to the second bike was 1:10. Here's the report: My transition to the second run was 51 seconds, including putting my shoes on the wrong feet and swapping. Here's the report: I felt good during the entire workout. I iced my legs after the second run. Nutrition Breakfast: oatmeal and 2 cups of Chai green tea pre-workout: 5 Endurolytes workout: 16 oz. of Heed on the bike post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts with hemp seed oil and balsamic vinegar dressing cup of Sleepy Time Tea after dinner . 03/21/12 comments weight: 167 I tried to get out early for my running intervals:
I walked for 2 miles before running. My mind tries to slow me down during intervals, and often succeeds. I stopped for a natural break during the rest before interval 6. Here's the report: I iced my legs after the run. Nutrition Breakfast: oatmeal and 2 cups of Chai green tea pre-workout: bottle of Heed and 5 Endurolytes post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: pasta at Mangrove Cafe cup of Sleepy Time Tea after dinner . 03/20/12 comments weight: 169 No activity yesterday other than 4 crossword puzzles and an hour and a half of country line dancing helped my legs. The workout for the day was:
It was a nice morning with a light to moderate NE wind. I put new tires and tubes on both wheels of my bike yesterday, going with 700x23's rather than the 700x25's that I'd been riding on because thate's the size of my spare tire from Dave's Road Bikes. My old rear tire is less than a year old, so that's my new spare (700x25). The new gear seemed about the same, although they look narrower and a bit more bad-ass. Here's the report: I needed to pee and didn't want to go on the run, so I ran into the house to pee during my 1:52 transition from bike to run. I was pleased to be able to start running without tentatively jogging. It was pretty warm during the run, and I held my HR to 140 BPM. Here's the report: I iced my legs after the run. Nutrition Breakfast: oatmeal and 2 cups of Chai green tea pre-workout: 5 Endurolytes workout: 27 oz. of Heed on the bike post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts with hemp seed oil and balsamic vinegar dressing cup of Sleepy Time Tea after dinner . 03/18/12 comments weight: 165 I got up at 5:45 AM and got ready for my swim. Unforturately, the outdoor pool had blue mood lighting and I had my smokey goggles, so I couldn't see the walls. I did a few laps and gave it up. Later in the afternoon, back in Naples, I tried again. Cathy took a video. TRhe thought of 20 minutes of continuous swimming was daunting, so I paused after 8 laps. I decided that I needed to ease into the longer swims, so I swam sets of 10, 12, 16, 20 (9:30), and 12 laps. This mental ruse worked well and I think that I can use 20 laps as a basic set in future swims. Nutrition Breakfast: oatmeal, banana, and bagels with jam at the coffee at the hotel Lunch: trail mix and a couple of power bars in the car on the way back to Naples Dinner: amaranth, dates, and walnuts with a side salad; drank a cup of brewed ice tea with the meal cup of Sleepy Time tea before bedtime . 03/17/12 comments weight: 165 I went out at sunrise for my run:
It was a nice morning, but I had tired legs and some abdominal distress from last night's dinner, especially all of the garlic rolls. I struggled to get up any kind of speed on the hard segments. Here's the report: I felt better when I was done and joined Cathy for a couple of miles of walking. Nutrition Breakfast: oatmeal, banana, and soy chai latte at Starbucks pre-workout: bottle of Heed, 2 Hammer Gels, and 5 Endurolytes workout: two 8 oz. bottles of Heed and a Hammer Gel on the run post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: shared smoked fish dip, conch chowder, bang-bang shrimp, and tuna salad at Two Georges in Boynton Beach . 03/16/12 comments weight: 165 I headed out early for my bike workout:
Nasty NE wind (and my lack of leg strength and speed) made it impossible to keep the cadence above 90 and do the upshifts. I decided to do the upshifts and then try to get my cadence up within each gear. Pretty pathetic is how I would rate my success at maintaining high cadence in the wind at higher gears. The only good thing I have to say is that it was a good workout. Here's the report: . Nutrition Breakfast: bowl of oatmeal, two cups of chai tea pre-workout: 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: pasta with red sauce in Delray Beach . 03/15/12 comments weight: 164 I was able to get into the pool just begore 8 AM. I swam 6 sets of 8 laps of freestyle @ 120 meters per lap. I took very short breaks in between sets. No Zoomers, no drills. When I was finished, I quickly donned my running shoes and hat and went out for my 5 mile run. I didn't look at my GPS until the last mile. Here's the report: I iced my legs for 20 minutes after the run. Nutrition Breakfast: bowl of oatmeal, two cups of chai tea pre-workout: 5 Endurolytes post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: portobello mushrrom sandwich and Arnold Palmer Dinner: salad with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal a cup of Sleepy Time tea before bedtime . 03/14/12 comments weight: 164 I walked for 2 miles before my run:
I decided that my head required keeping my eyes off of my GPS and just feeling for the right pace. I ran a bit slower than I wanted, but felt good. Here's the report: I iced my legs for 20 minutes after the run. Nutrition Breakfast: bowl of oatmeal, two cups of chai tea pre-workout: bottle of Heed, Hammer Gel, 5 Endurolytes workout: 8 oz. Heed and Hammer Gel at mile 4; 8 oz. Heed, 5 Endurolytes, and Hammer Gel at mile 8 post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: cheeseless pizza, big bottle of Peligrino at Rosa Pomodora in Naples a cup of Sleepy Time tea before bedtime . 03/13/12 comments weight: 164 I got into the pool before 8 AM. I had talked with the resort crew last night to let them know that I needed to get in the water early. I decided to do my hour of swimming in sets of 8 laps (120 meters):
I wore my Zoomers and tried to keep my breaks between sets as just a couple of breaths or cleaning my goggles. I felt very good during the hour and seemed as if I was streamlining very well in the water. I didn't count sets, but I think I swam for at least 2400 meters. Nutrition Breakfast: bowl of oatmeal, two cups of chai tea Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: cheeseless pizza at Water Shops restaurant prior to watching ballet at the Naples Philharmonic a cup of Sleepy Time tea before bedtime . 03/12/12 comments weight: 164 I was dreading the du set for today a little bit. It was an excellent day for training: warm and humid, hot burning sun, and a strong ENE wind to challenge my legs on the bike portion. I started with a 2 mile walk and then got going. Here are the reports:
Very enjoyable set. I iced my legs for 20 minutes after the second run. Nutrition Breakfast: bowl of oatmeal, two cups of chai tea pre-worekout: bottle of Heed, popped 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts and hemp oil/balsamic vinegar dressing a cup of Sleepy Time tea before bedtime . 03/11/12 comments weight: 164 In spite of Daylight Savings Time, the pool was open early this morning. I decided to leave the Zoomers at home. I swam the 4 x 4 set and felt very comfortable, so I did a 2 x 8 set. I was pleased at being able to go 8 laps without stopping. I headed right out on the kayak. The tide was dropping and the water level was very low, so I did an EZ 8 miles to allow the water level to come back up when I landed. Gorgeous day, felt good. Here's the report: Nutrition Breakfast: bowl of oatmeal, two cups of chai tea workout: bottle of Heed on the kayak post-workout: bottle of Recoverite, popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: quinoa with hemp oil, dates, and walnuts at neighborhood block party a cup of Sleepy Time tea before bedtime . 03/10/12 comments weight: 164 I got out fairly early for my brick workout:
I felt good on the bike and just concentrated on the cadence. Here's the report: My transition to the run was 40 seconds. It was a challenge to get off the bike and run "very hard." I was disappointed with my time. I thought I could run the mile at about 7:50. Anyway, I felt good afterward and iced my legs for 20 minutes. Here's the report: Nutrition Breakfast: bowl of oatmeal, two cups of chai tea pre-workout: popped 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts and a hemp oil/balsamic vinegar dressing a cup of Sleepy Time tea before bedtime . 03/09/12 comments weight: 164 I got into the pool at 8:05 for a swim workout:
I swam for 45 minutes wearing Zoomers, doing drills, and swimming freestyle. I worked in 3 lap sets. I felt very comfortable and natural in the water today. I put on socks and running shoes and headed out on a 45 minute run. I ran faster each mile and felt challenged at the end. I iced my legs for 20 minutes afterward. Here's the report: Nutrition Breakfast: bowl of oatmeal, two cups of chai tea pre-workout: popped 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: whole wheat pasta with marinara sauce and a big bottle of Peligrino at Cafe Luna on Fifth Avenue in Naples a cup of Sleepy Time tea before bedtime . 03/08/12 comments weight: 164 I went out in a strong NE wind to do my 80 minutes of high cadence bike riding. Aside from the wind, it was sunny and warm. I had to shift into lower gears for my north and east legs of my route. Here's the report: Nutrition Breakfast: bowl of oatmeal, two cups of chai tea pre-workout: popped 5 Endurolytes workout: bottle of Heed on the bike post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts and a hemp oil/balsamic vinegar dressing a cup of Sleepy Time tea before bedtime . 03/07/12 comments weight: 164 I did the first half of a poolside low-impact aerobics class while I waited for the pool to open. When it did, I did alternatng 2 lap sets of drills and freestyle with the Zoomers on. After a half hour, I did some sets with the Zoomers off. Then, I put the Zoomers on for some additional sets. Finally, I finished the 45 minutes with 4 laps with the Zoomers off. I hadn't swum for awhile and felt good, very comfortable. Nutrition Breakfast: bowl of oatmeal, two cups of chaie tea post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts and a hemp oil/balsamic vinegar dressing a cup of Sleepy Time tea before bedtime 03/06/12 comments weight: 164 I was still a bit tired from Saturday's kayaking (click here for report), but not sore. My goal today was a brick:
It was blowing pretty hard from the NE, so the biking was a bit of a challenge. Here's the report: My transition from bike to run was 48 seconds with no distance to run in or out. I didn't have any pain or brick feeling when I started to run. I felt good throughout. Here's the report: I iced my lower legs for 20 minutes after the run. Nutrition Breakfast: bowl of oatmeal, 2 slices of raisin toast w/jam and a rice milk chai latte at Food and Thought restaurant in Naples. workout: bottle of Heed on the bike post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad a cup of Sleepy Time tea before bedtime 02/23/12 comments weight: 164 I decided to do the swim before the run due to pool availability. I did a pattern of sets:
I wore my Zoomers. At the end of the 30 minute workout, I swam 2 laps of freestyle without the Zoomers. I put on my running shoes at home and went out for a 3 mile run. It was warm and steamy, but I felt good. Here's the report: I iced my lower legs for 20 minutes after the run. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal pre-workout: bottle of Heed; popped 5 Endurolytes post-workout: bottle of Perpeteum; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad a cup of Sleepy Time tea before bedtime 02/24/12 comments weight: 164 I went out for a 45 minute bike ride using increasingly high gears each 10 minutes. The SW wind was pretty strong. Here's the report: Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal pre-workout: bottle of Heed post-workout: bottle of Recoverite; popped 2 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: cheese-free pizza with black olives a cup of Sleepy Time tea before bedtime . 02/23/12 comments weight: 164 I was a bit tired from the paddle the day before, but I went to the pool and did swimming drills for 45 minutes. I did a pattern of sets:
I wore my new Zoomers. At the end of the workout, I swam 2 laps of freestyle without the Zoomers. I put on my running shoes at the pool and went out for a 2 mile run. Here's the report: I iced my lower legs for 20 minutes after the run. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal post-workout: bottle of Perpeteum; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad a cup of Sleepy Time tea before bedtime 02/22/12 comments weight: 164 I spent a good bit of the morning getting ready for the last training paddle for the Water Tribe Ultra. I launched 7 hours before sunset. I went out Gordon Pass and paddle 5 miles north. The south wind started to blow very hard as I turned around. The wind and the waves battered me and made me change my plans. I headed back into Gordon Pass and up to the ICW. I made a brief stop and then paddled to the end of Key Wadin. I got there in time to photograph the sunset. I paddled back to Rock Creek in the dark. My eating and drinking strategy worked very well. I think I'm ready for the Ultra! Here's the report: Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: bottle of Heed; popped 5 Endurolytes workout: mile 8, bottle of Heed and a Hammer Gel; miles 16, 24, 32, 36, bottle of Perpeteum and a Hammer Gel; mile 16, a Clif Bar; mile 24, a Clif Bar. post-workout: bottle of Recoverite; popped 5 Endurolytes Dinner: none a cup of Sleepy Time tea before bedtime with some raisins for a snack . 02/21/12 comments weight: 164 I walked for 2 miles and then did my running workout:
My HR monitor was erratic at first and then it was hard holding it steady. The day warmed up quickly during the time I was running. I worked up a very good sweat. Here's the report: I iced my lower legs for 20 minutes after the run. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal pre-workout: bottle of Heed; popped 5 Endurolytes post-workout: bottle of Recoverite; popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: pasta at Chris and Jim's condo a cup of Sleepy Time tea before bedtime . 02/20/12 comments weight: 164 I did some swimming drills at the pool:
It took a couple of laps to get into the rhythm of the drill, but then I got into the flow. The part I really liked was the strong feeling doing the regular swimming laps after each drill. I really think that the drill was beneficial. After lunch I went out for kayak intervals:
The wind and current were against me on the second half of the trip, but it was all good work. Here's the report: Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: popped 2 Endurolytes workout: 2 bottles of Heed on the kayak post-workout: bottle of Recoverite Dinner: salad a cup of Sleepy Time tea before bedtime 02/19/12 comments weight: 164 I finally swam for a mile, as I did 108 laps (1620 meters), 4 laps at a time. I felt good during and after the swim. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad a cup of Sleepy Time tea before bedtime . 02/18/12 comments weight: 164 We had overnight company, so I waited until after lunch for my bike intervals:
I just realized that I misread the workout and cheated myself out of 15 minutes of intervals. The wind was pretty strong, so my speed didn't always show my level of work during the "hard" intervals. It was a fun and interesting workout, the most enjoyable bike ride I've had in a while. Here's the report: Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: dinner out at Bice Restaurante a cup of Sleepy Time tea before bedtime . 02/17/12 comments weight: 164 I swam 100 laps, in sets of 4, when I could get in the pool shortly after 8 AM. This swim was 1500 meters. I experienced a bit of cramping in my left calf toward the end, but it was nothing major. After the swim, I took an easy 53 minute paddle on Rock Creek and Naples Harbor. It was a beautiful morning! Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: dinner out at Sushi Thai Two a cup of Sleepy Time tea before bedtime . 02/16/12 comments weight: 164 I did a very few laps in the swimming pool just to loosen up after yesterday's paddle. Then I took a 2 mile walk before my running workout:
I wasn't sure how my body would react to the hot sun and humidity and how much energy I could muster. I was happy with my performance and iced my legs afterward. Here's the report: I needed to say, "Pain is only temporary, quitting is forever.", several times during the last 2 miles. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: bottle of Heed; popped 5 Endurolytes post-workout: bottle of Recoverite; popped 5 Endurolytes Dinner: dinner out at Mangrove Cafe a cup of Sleepy Time tea before bedtime . 02/15/12 comments weight: 164 I spent the day getting organized for a kayak paddle to Rookery Bay with the return trip in the dark. I launched at 4:00 PM. And headed against the current until I got to the ICW. Sunset and high tide were close in time while I was at the halfway point. On the way back, I had the current with me in the ICW and against me the rest of the way. For pictures, see: http://www.facebook.com/media/set/?set=a.10150633912065769.416183.801410768&type=1. Here's the report: I landed around 9:00 PM. I average 4 mph, which was my goal. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal pre-workout: popped 2 Endurolytes workout: bottle of Heed and bottle of Perpetuem; one Hammer Gel at mile 8 post-workout: bottle of Perpetuem and bottle of Recoverite Dinner: brown rice with hemp oil, dates, and walnuts with a hot cup of Yerba Mate tea a cup of Sleepy Time tea after the paddle . 02/14/12 comments weight: 164 I was able to swim 1200 meters in the pool in spite of the cool air. Cathy took a video. When I got home, I headed out on the bike for a cadence ride:
I misread to think I had to increase by 5 rpms each 5 minutes. Here's the report: I was spinning pretty fast at the end of the ride. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal post-workout: bottle of Recoverite Dinner: salmon and brown rice with hemp oil, dates, and walnuts at a neighbor's house a cup of Sleepy Time tea after dinner . 02/13/12 comments weight: 164 It was 42 degrees in the morning, so the Rock Creek pool didn't open and I couldn't swim. The tide wasn't right for my kayak paddle until after lunch: I had a pretty good third interval, but I forgot to hit the lap button, so the 3 minute rest was part of the split. I had a very good fourth interval. I turned off my GPS before the cool down. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal workout: bottle of Heed and bottle of Perpeteum on the kayak post-workout: bottle of Recoverite Dinner: salad with hemp oil and balsamic vinegar dressing and raisins and walnuts; drank a cup of brewed ice tea with the meal a cup of Sleepy Time tea after country line dancing . 02/12/12 comments weight: 164 It was 45 degrees in the morning, so the Rock Creek pool didn't open and I couldn't swim. It was very windy as well, so I waited until after lunch to do my easy 30 minute run: Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: caesar salad with grouper and coleslaw at the Blue Point Grill in Fort Myers on the way to see Jersey Boys at the Mann Theater. a cup of Sleepy Time tea and a handful of almonds when we got home. . 02/11/12 comments weight: 164 I had a lazy start to the day. I did an abs workout and 20 Sun Salutations. After lunch we walked 3 miles to a car show downtown. We danced for a few hours at a Valentine's dance at Rock Creek. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: brown rice, dates, and walnuts at the Valentine's dance a cup of Sleepy Time tea after dinner . 02/10/12 comments weight: 164 I awoke at 3:50 AM and got myself ready for early kayaking. I launched at 5:30 AM. It was very dark, but my headlamp worked well. I could see lots of pairs of racoon eyes watching from the sides of Rock Creek. My Spot Tracker seemed to perturb my GPS route direction pointer at times, so I will have to mount it slightly behind my seat in the future. Other parts of my cockpit arrangement worked well. The wind was light and the water calm. I was in the dark almost to Gordon Pass. It was a good trip and I felt good during and after the trip. Here is the report: Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal pre-workout: bottle of Heed, popped 5 Endurolytes workout: bottle of Heed and bottle of Perpeteum on the kayak. Hammer Gel pack at miles 4, 8, 12, 16. Popped 2 Endurolytes at miles 12 and 16. post-workout: bottle of Perpeteum at landing; bottle of Recoverite and popped 5 Endurolytes a bit later Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with walnuts and a hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal a cup of Sleepy Time tea after dinner . 02/09/12 comments weight: 164 I swam for 450 meters in the morning. I'm still stopping every 2 laps or sofor a couple of breaths. Hopefully, that will end soon. I intended to head right out on the bike, but I was chilly with the strong wind and overcast sky, so I took a hot shower and dressed warmly for the ride:
It was blowing 12 mph from the NE with gusts to 20 as I rode. I kept the front on the big gear and just moved the rear every 10 minutes. I was tempted to downshift when I was being battered by the wind, but toughed it out and had a good ride: Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal pre-workout: bottle of Heed post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with walnuts and a hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal a cup of Sleepy Time tea after dinner 02/08/12 comments weight: 165 I swam for 1200 meters in the morning. I'm still stopping every 2 laps for a couple of breaths. Hopefully, that will end soon. Cathy and I went out for an easy hour on the double kayak in the late afternoon. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal post-workout: bottle of Recoverite Lunch:salad with shrimp, grouper, tuna, potatos, olives, beans at Riverwalk Restaurant in Naples; drank an Arnold Palmer with the meal Dinner: salad and brown rice with dates and walnuts and hemp oil; drank a cup of brewed ice tea with the meal a cup of Sleepy Time tea after dinner . 02/07/12 comments weight: 165 I ran for seven miles with negative splits: It was warm and humid, so I sweated buckets, but I felt good and enjoyed the run. I iced my legs after the run. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal pre-workout: bottle of Heed, mouthful of cafeinated Hammer Gel, and popped 5 Endurolytes post-workout: bottle of Recoverite and popped 5 Endurolytes Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad, raisins, and walnuts with hemp oil and balsamic vinegar dressing a cup of Sleepy Time tea after dinner . 02/06/12 comments weight: 165 I swam for about a half hour in the morning. I was tired after 3.5 hours sleep and just lollygagged around in the pool working on streamlining and breathing and just enjoying the water. After lunch I headed out for kayak intervals: I had to paddle in some hard rain for the last 15 minutes. I felt good and had a strong paddle. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal workout: bottle of Heed on the kayak post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad, raisins, and walnuts with hemp oil and balsamic vinegar dressing a cup of Sleepy Time tea after dinner . 02/05/12 comments weight: 165 I swam 80 laps (1200 meters) in the pool, but I still don't feel fluent doing freestyle. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: bottle of Recoverite at a 90th birthday luncheon at Rock Creek Dinner: salad and vegan macaroni at a Super Bowl party in St. Pete's Beach. a cup of Sleepy Time tea after dinner; snacked on raisins and nuts after arriving back home at 12:30 PM. . 02/04/12 comments weight: 165 I spent a couple of hours paddling : Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal workout: 2 bottles of Heed on the kayak post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad, raisins, and walnuts with hemp oil and balsamic vinegar dressing a cup of Sleepy Time tea after dinner . 02/03/12 comments weight: 165 I started the day with 50 laps (750 m) at the pool. Afterward I did an EZ 30 minute bike ride at high cadence: Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad and pasta with dates and walnuts at fund-raiser at Rock Creek a cup of Sleepy Time tea after dinner . . 02/02/12 comments weight: 163 I started with some laps at the pool and had a big breakthrough as far as comfort level. I was easily able to string together several consecutive laps. I'm not great, or even good, but I'm approaching fair. After lunch I did an EZ kayak paddle to the Nature Conservancy: Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: cheeseless pizza and sparkling water at Rosa Pomadora on 5th Avenue South in Naples. a cup of Sleepy Time tea after dinner . 02/01/12 comments weight: 166 I started with some laps at the pool for 20 minutes. Then, I got out for my running workout:
Regretfully, with my apology to Coach Nicki, I seemed to have had a problem running slowly enough on the workout, but I was quite comfortable for the first 5 miles. Here's the report: Afterward, I iced my legs for 20 minutes. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal pre-workout: bottle of Heed and popped 2 Endurolytes post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with dates and walnuts with a hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal a cup of Sleepy Time tea after dinner . 01/31/12 comments weight: 165 I got out early for my kayak workout:
It was windy, blowing from the NE. Here's the report: Afterward, I swam for 15 minutes. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal workout: 2 bottles of Heed on the kayak post-workout: bottle of Recoverite Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with dates and walnuts with a hemp oil/balsamic vinegar dressing; drank a cup of brewed ice tea with the meal a cup of Sleepy Time tea after dinner . 01/30/12 comments weight: 164 I waited for the temperature to go up a bit before heading out for my bike workout:
It was very windy, blowing from the NE. I stayed in the big gear in front and had to work to keep the cadence up. Here's the report: . Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: salad with Grouper at Rod and Gun Club at Everglades City. Dinner: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal a cup of Sleepy Time tea after dinner . 01/29/12 comments weight: unknown I swam laps for about 25 minutes as early as I could because of the pool congestion later in the morning. I decided to head out on my 30 minute recovery run immediately, as soon as I could pull on my new support socks and running shoes and put my earphones on. It was a weird, but good feeling to run with loose legs, very nice. The run was easy and relaxed. Here's the report: After the workout, I iced down my legs. Nutrition Breakfast: bowl of oatmeal; drank 2 cups of Chai tea with the meal Lunch: fruit with seeds, nuts, alga, maca, and probiotics; drank a cup of brewed ice tea with the meal Dinner: salad with raisins and walnuts; drank a cup of brewed ice tea with the meal a cup of Sleepy Time tea after dinner 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. 01/13/12 comments weight: 165 I did a 45 minute bike ride at a high cadence. My legs felt good. Here's the report: After the workout, I iced my legs. 01/12/12 comments weight: 165 I did a short kayak paddle and felt great. Here's the report: . 01/08/12 comments weight: unknown This was a day that was a long time in coming. In the past, I had registered twice for the Chesapeake Bay Bridge Marathon but got injured in training both times and didn't make the events. I did the Georgia Marathon in Atlanta in 2010, but the hills took my legs from me by mile 20 and I had to power walk to the finish. Although I finished 2nd of 4 in my age group, I wasn't satisfied that I had actually "run" a marathon. Almost immediately after the race, I signed up for the Disney World Marathon because it was flat. Son Bill decided to do the Goofy Challenge. I got a bad calf injury before Thanksgiving. I used a physical therapist in Naples to try to get back into training. After a couple of 5 mile runs, I entered a 20K race in Naples to test my leg. I had to quit after a mile and limp back to the start. As soon as I got home, I signed up for the Goofy Challenge, deciding to walk both races. I modified my training schedule to include two long walks per week and was able to complete the Goofy Challenge with around 3 hours for the half and 6 hours for the full. But, I had still not run a marathon, at least not in my way of thinking. I "slept-in" until almost 1:45 AM and got breakfast and dressed. Son Bill and I caught the 3:00 shuttle to the start. I entered the Runners Retreat by myself and thought about race strategy. I knew that the 2013 qualification time for Boston was 4:25 (4:30 for 2012). Instead of dwelling on that, I decided to go out slowly and actually run a marathon! I always thought that a 4:30 would be a respectable time, so that became a minor goal. I walked to the start at about 4:30 AM. I ran easy at the start and ignored my GPS. When I hit the halfway point at 2:08, I was happy with the time and felt that the day wouldn't be a total loss if I didn't make it to the end. I took a long potty break at about mile 14 and got back on the road. My legs were starting to feel numb, which was better than hurting, but I kept waiting for the wall (which never came). I walked at miles 20 and 24 while I drank my Perpeteum and ate two Hammer Gels. I finished feeling strong. Son Bill lamented that I was perky and looked as though I could do aerobics when he saw me. My legs didn't hurt and I felt fine. I finished in 4:28 and was happy with that even though my Garmin told me later that If I hadn't taken the 3 breaks I would have finished in 4:20. I had finally run a marathon and could take heed of these great words of Dean Karnazes:
Here's the report: After the race, when we returned to our room, I iced my legs. After lunch I played in the swimming pool all afternoon with the grandkids. We had our celebration dinner at the California Grill in the Contemporary. Nutrition Breakfast: 2 bagels and jam; drank 2 cups of Yerba Mate with the meal pre-race: bottle of Heed, 2 Clif Bars, and 2 caffeinated Hammer Gels; popped 3 Extra Strength Tylenols and 5 Endurolytes race: 8oz bottle of Heed and a Hammer Gel at miles 4 and 8; 8 oz bottle of Perpeteum and a Hammer Gel at miles 12 and 16; 8 oz bottle of Perpeteum and 2 Hammer Gels at miles 20 and 24; popped 3 Extra Strength Tylenols and 5 Endurolytes at miles 8 and 16. post-race: a bottle of Recoverite Lunch: flatbread pizza, no cheese and a bottle of Vitamin Water at the resort cafeteria Dinner: sushi appetizer, fish dinner and lots of bread, and big bottle of Peligrino at the California Grill; shared lotsa dessert: cheesecake, lava cake, and bananas Foster; drank a cappucino. 01/07/12 comments weight: unknown This was the day of the first half of the Goofy Challenge, the Disney Half Marathon. I had set my alarm for 1:45 AM, but awoke at 1:15 AM and tried to eat breakfast without disturbing my son Bill, who was sleeping in the living room of our suite at Saratoga Springs Resort. We got ready and left the room at about 2:25 AM. We were a half hour early for the shuttle bus. I wore my throwaway hoodie from Walmart, but the temperature was about 52 degrees, warmer than last year. Cathy was still ill from a bad cough, so Son Bill used her wristband for the Runners Retreat. I had purchased the retreat for both days of the weekend ($186). We enter a large heated tent with tables and chairs, a buffet line, stretching mats, private porta-potties, changing rooms, and the presence of Disney characters Woody, Buzz Lightyear, and Jess. I was able to put my legs up and relax before the race. We joined the other runners at 4:45 AM for the long walk to the starting corrals. Son Bill and I were both in Corral B due to my 1:52 in the Philly Half Marathon in 2010. I was thinking about holding back for a 2:15 finish, but then decided to ignore my GPS and just run relaxed and easy. I felt very comfortable during the race, and finished with a 2:07. Here's the report: After the race, I re-entered the Runners Retreat, where I received congratulations and a pair of Disney Half Marathon socks. I iced my calves and drank Recoverite. I drank a seedful smoothie on the shuttle bus to Saratoga Springs. Back at the room, I iced my calves once more and elevated my legs. After a hot shower, my legs felt pretty good. I took an hour's power nap. We all ate lunch at the resort restaturant and then Son Bill and I chilled out for the afternoon while the others went to Magic Kingdom. Son Bill and I ate dinner at the restaurant and were in bed around 7:30 PM. Nutrition Breakfast: 2 poppy seed bagels with jam; drank 2 cups of Chai tea with the meal pre-race: 2 Clif Bars and a bottle of Heed; popped 3 Extra Strength Tylenols and 5 Endurolytes. race: 8 oz. bottle of Heed and no-caf Hammer Gel at miles 4, 8, and 12; 3 Extra Strength Tylenols and 5 Endurolytes at mile 8 post-race: 8 oz. bottle of Heed, a bottle of Recoverite, and a seedful smoothie; popped 5 Endurolytes Lunch: pasta and bread at T-Rex in Downtown Disney Dinner: pasta and bread at the resort restaurant; drank a bottle of Saratoga Water with the meal a cup of Sleepy Time tea and 2 Clif Bars as a snack after dinner 01/04/12 comments weight: 165 I drove to Publix to get my 20 lbs of ice. For my last run before the Goofy Challenge, I ran for 30 minutes with 5x30 second bursts. I felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. . 01/02/12 comments weight: 166 I drove to Publix to get my 20 lbs of ice. I did a six mile cutdown run and felt great. Here's the report: After the workout, I put both legs in slush for 20 minutes. . 01/01/12 comments weight: 170 (oops, holidays!) I did 60 minutes of yoga with Cathy. . . . |
