Still inactive

SO i bought a house and it is being renovated. Have not been doing any traditional exercise (run, bike, swim, etc) but have been lifting and moving a lot of stuff. I have been doing lots of work on the house and there seems to be no time for anything else. If you would like to see a blog about the house and the progress you can go to thehorseshoehomestead.blogsot.com at some point i will get back to riding and running in my new neighborhood. Maybe I will even join the Y again and swim???!!! July 2016

Inactive

Lately I have been inactive. Working on a project or two that, in years past, have been pushed back due to triathlon or cycling training taking priority. No events at all in sight. A year of no triathlons at all will be a change. No worries. I have to go almost cold turkey to get back to the projects. I should do a basic 30 minute run 2 or 3 times a week and a 20 mile bike ride now and then and I will get that going as soon as I make progress on the key project. Also in late July my lower back began giving me severe pain; barely got thru my job. Saw chiropractor and MD finally after about 10 days of it. 2-3 weeks and it has subsided. X-rays show I may have some "osteo" conditions that have developed. Need to build up my core. Always inconsistent on doing strength training there. Also flexibility is bad so stretching and yoga needed also. Think maybe a short run I did helped to relieve the back pain. That and the muscle relaxants. Before the back pain and the projects, was progressing well in my running and thought that a marathon this year would be good. Of course would want to get a Personal Record or even qualify for Boston marathon. Put those thoughts on ice. Did my nearly annual Miracle Hill Cycling Challenge century June 6th. Went slow due to light training and waited up for even slower riders that day and finished near the rear. Was really hurting in the end, but I never stopped pedaling and made it! Blessed as always to do this event. Going into Brevard this year was very cool! Met old friends and made new ones.

N+1, Surly LHT

So I went and bought a bike frame to create yet another bicycle. What am I thinking? It is a frame meant for fully loaded touring (FLT). My current touring bike is set up for that, so why another? The differences in frame geometry and the features of the Surly are better suited. Also, I got a great deal on the frame. Surly LHT LHT = Long Haul Trucker For 26 inch wheels 52 cm frame size designation. Color: smog-geriffic silver (light silver or light grey) My current FLT bike has a Trek 710 frame made circa 1982 and was my only bike for about a decade. I got this frame and built it up while in high school. It is a "sport" touring frame made from Reynolds 531 double butted tubes. Silver soldered lugs. Great frame for its day. It still is, but it is too big for me. Seat tube length of nearly 56cm when a 52 cm best suits me. I can't stand over the top tube without basically hitting my pubic bone. The Surly is made of cro-moly steel and I think has a great track record. My friend Doug had one for a few years and no known problems. I took a 3 week tour back in 1981 or so. I had a dream of a cross country trip that I still cling to. So I went on a 3 day tour a few years back up to the Blue Ridge Parkway. Would like to do that this year too but maybe stay away from the steep and long climbs of the mountains. Use the Trek again as it will take some time to build up the Surly. The gearing on the Trek is pretty low, but as I am older and weaker now I want even lower gearing like on a mountain bike. On the 3 day tour going up route 215 to the blue ridge parkway with like 45 lbs of stuff was rough with the 28 x 32 gear on the Trek. Something like a 22 x 34 would be sweet. Hope there are some good rims and tires to choose from in 26 inch size. Due to the massive amount of mountain bikes that use this size it should not be a problem. The Trek has only one eyelet front and rear and that allowed me to creatively attach both fenders and racks. The Surly has two eyelets F & R. The Trek has only clearance for smaller width 700 c tires. I used 28 c wide for a long time but a few years ago worked to cut out the fenders and find just the right tires that are bigger (Michelin 32c city tires). They still rub the fenders when I brake. The Trek is made for side-pull brakes that mount to a center hole on the fork on the front and brake bridge on the rear like most road bikes. The Surly has bosses or mounts for cantilever or direct pull (V-brakes) which will allow for both greater braking/better stopping and greater clearance for wider tires. "Fatties fit fine" is even declared (decals) on the frame. Disc brakes would have been the best but this will be a step up. I could in the future convert the front end to a disc brake by buying a replacement fork made by Surly and for a disc brake. I have long called my Trek my "truck" bike or my Silverado. It is silver painted with much shiny metallic parts. It is heavy and with my panniers I can haul a lot. The new bike may be called the Silverado 2 or Silverado HD. I can scale back the Trek to just a rain bike or light touring. More Technical Stuff I will need to buy a headset for the Surly first of all. A nice very durable sealed headset from Cane Creek or Chris King maybe. The headset on the Trek is ruined and needs replaced or repaired. The individual ball bearings have set divots into the races. The Trek has a 6 speed freewheel and not sure you can even get them anymore. I'm having trouble enough getting a 7 speed cassette for my Specialized Allez. The frames compared In millimeters Trek. Surly ST ct. 558. 520 TT cc. 565. 535 HT a. 73.5 71* ST a. 73.5 73.5 ChSt. 441. 460 WB. 1032. 1053 ST=Seat Tube. Center to top TT = Top Tube. Center to center HT a = Head tube angle * the 71 degree ht angle will be more stable for loaded touring ChSt=Chain stay length WB = Wheelbase Serial numbers. LHT26-52. M13123485. Complete bike $1,3000 at REI. 26 x 1.5 tires seem a popular size for loaded touring; a 26-36-48 crank seems popular. Also a 11-34 (9 speed) rear cassette is popular. 26 x 34 gives about a 20 gear inch. 11-36 (even better) with a 24 up front would give a 17.3 gear inch.

Bridge Run

Cooper River bridge run March 28, 2015 Charleston, SC So I got up about 5 am with help from many alarm clocks. I ate a English muffin and had a juice packet. I got dressed and ran almost a mile down Meeting Street to the porta potties at Marion square. Had a great prerace system flush. It was a chilly morning and I wanted to dress as little as possible but just could not leave my thick stocking cap behind.   Wait in line for bus in Calhoun street. Lot of police directing buses and people. It was like 6:40 am. Sat next to lady from Baltimore. With a group of 4 others.   It was her first race ever and the culmination of training that was of course difficult during winter. We rode over the bridge in the dark into Mount Pleasant. Could here official radio transmission and heard an official say "the bridge is now closed". Kind of a big deal. About 7:15 now and we finally get out of the bus. Walked a half mile or so and waited a long time for toilet. Walked past many corrals to get to mine. The seas of people was a visual experience. I've been to the Indianapolis 500 so I have seen and been in big crowds but not at a race I was in.  I read about huge events ( Boston, Chicago and NYC marathons) so I was not too shocked by all the weirdness and humanity I saw.   My corral C was one of the more forward corrals for the 45 to 60 minute groupings I think. I walked up as far to the front as I could within that corral. So crowded it was hard to work through. I ran in place to try and warm up my body. I remember the popular song Uptown Funk playing. I danced to it too. Just trying to warm up. Ate one of three gels with me about 7:50 am. At 8 am the elite group was counted down and released. A few minutes later the next level was released and so on. At about 8:09 am our group was started on the race. I felt like a football player trying not to be tackled as I ran around slower runners. My heart rate went too high too soon (upper 150's). I tried to get it down a little by backing off a little. Went past a band playing. As you stopped hearing them another band came into earshot. Up the ramp to the bridge and it was crowded and slowing down. I let my heart go up to 160 for the climb. After 10 minutes or so the wide open summit was reached. A good feeling. Headed down I kept passing people. We hit Meeting street and turned left or south. I took a cup of water and took a gulp. Paper cups were all over the street. I let my heart get back to about 160 as there was maybe 3 miles to go. Ran past the Churches Chicken restaurant on Line street where my daughter Jessica lived (with kristen there too). I wondered if they were still in bed or on the street as a spectator. Soon we turned and heard west to King Street and back south on it. The street was narrow so it was harder to pass but I managed. Lots of spectators now and a band playing along the way. My heart was up to 165 as I pushed harder with 1-1/2  or so miles to go. I was zoned in - very focused on pushing my pace upward to the end. As we turned onto a street headed east I felt there were only 3 minutes to go and the HR was at 168 to 175 now. Turning onto Meeting street and northbound I saw a very young person (12 years old?) go past me and I went all out to catch them. Heart climbed to 183 or so as I crossed the finish line. The highest I have seen it in a long time. We were told to keep moving down the street, no stopping, to allow runners to finish. So basically I continued to jog or walk fast. Spectators and runners clogged the entire area.  Made my way up to Marion Square where I walked around and got a muffin, a banana, a swag bag and continued to get more food  a few things. The sun was shining but I was getting cold. I called J and K and met them half way where upon I put on a jacket. The finishing time of 47:37 far exceeded my goal of 53 minutes. I guess that everything (my nutrition, training and the cool weather ) was ideal for the day.  Out of the over 27,000 doing the run I was 1227th. If I were to do the event again I might like to try for the 40 to 45 minutes group. So I would need to run a different 10k in under 45 minutes and prior to registering for next year. Not sure if is a goal I want to commit to yet.

Early March 2015

Months go by Been a while since last blog. I had the flu in January which really knocked me out My MTB has been disappointing after initial trips in the new bike. I got a slow leak flat and fixed it. Then it came back and the other tire went flat too. I need to fix them and get back on the trails. I've had some road biking, but no rides over 25 miles. Some Cold weather biking. Have a 10k running race at the end of March I have been training for. Need to complete it in under an hour. Been running that distance in under 9:30 pace so I should be ok. Main thing is to stay healthy and injury free. Swimming continues with no big distances like I might have thought. Usually a mile or less. My speed has been increasing with my swim last night (3/4/15) being perhaps my fastest 1000 yd swim of 9.3 minutes.

B2B video

Below is a video of B2B http://www.youtube.com/watch?v=6IYv_IOZgyI&sns=em

Late December 2014

Late December 2014 So I thought of doing a year in review writeup, but decided against it.  Just read the previous blogs. I haven't and maybe I should! Know I had some great training and events this year. Injuries came and went. The training waxed and wained. Ultra distance triathlon? No.  Ultra distance bikeathon? Yes.  Ending this month and year pretty strong. Lots of weak or slow weeks in September, October and November, but I never stopped altogether. An 8 mile run on Wednesday. On Thursday  (Xmas) a 47 mile ride and Friday- a 2 mile swim. All relatively long distances for me. Realized an event I'd like to do and I am off work. So likely to sign up for it.  Details after that registration occurs.  As stated before it is always a challenge to pick an event/adventure in advance and then train for it. Nice to do new ones and some repeats of old ones. Won't be doing Winter Challenge (trail run - kayak - mountain bike) this year due to work. I liked it and maybe 2016 will work out.  Main thing is to train and be injury free, even if it means being mediocre. 2015 what do you have in store for me? Destiny or free will?

Early December 2014

Dec 6, 2014 Ankle flared back early to mid Oct so I just stopped run and bike. Bummer. Been swimming a good bit instead. Still not up to full power but catching glimpses of it. Want to breakthrough old levels and find PRs. No swim over 1.5 miles. Got an upper respiratory infection 2-3 weeks ago that also has held me back. On or just before Thanksgiving, I wrenched my lower back.  Two weeks now of agony. Christmas came early for me. Bike Street going out of business and big markdowns mid November- bought a MTB kind of on impulse.  Full suspension, disc brakes. So I have been riding it a good bit. Took it to the mountain at PM state park. Fun. Risky. Road bike getting neglected. The MTB climbing really gets me winded. My legs have gotten comparatively weak.   Did a 2 mile run a few days ago but zero miles for a month or more. Will get back to it slowly.

Mid October.

Blog. Mid October.  I volunteered for the event Revolution 3 triathlon in Anderson, SC on October 12. Both long course (70.3) and Olympic distance races. I signed up for run aid station number 2 near downtown ( 9 am to 1 pm) but when I got to check in, I said if they wanted me somewhere more in need I would be open. So they put me near the start of the run to direct them at a turn. Seemed unnecessary. I was alone and would rather have been with one or two others.  My ankle is better, but still taking it easy. Other ankle has been hurting too ( which it used to do).  My cold. Maybe 98% over it. Hope it is not just dormant and will come back.  Training level is only 1 to 3 hours per week. This is largely in part to my ankle, but also a lack of a next event.  Have gotten back to swimming at the Y. This is my "weak" sport.   So while my ankle is bad maybe I can regain swim fitness. Would like to get back to previous high level of fitness there. A breakthrough would be nice.   New shoes. New type. Altra brand running shoes with zero lift or drop. I got the Instinct 1.5 model. Got them 40% off. Big toe box. Should be interesting to see how it affects my feet, ankles and so on. Was strongly considering a pair of Hokas, but never got around to it. 

End of September.

End of September  So after Langley Pond Triathlon  was the last post back at the end of August. Since then I have gone west and done Cycle Oregon 2014. The highlight of my year. The biggest bike adventure in decades. About 600 miles and 40,000 feet while in Oregon. Rides around Portland too. So many great stories and photos on their website and others. Need to blog about C.O. some more.  Took notes and some pictures, but just surviving and experiencing it was a lot of work.  During my ride I started to get sick and also my right achilles tendon got injured. I managed to do all the riding, but in more pain and suffering than "normal".  The scenery was amazing. The magnificent seven ride it was called for the 7 mountains we would ride around/near.  Since the end of that on about the 14th just been managing to go to work. Did not exercise at all until just the other night, 9/25/14 Ran a few slow and painful miles;  Still coughing up a lot and congested sinuses. A shame I could have used all that fitness to do some great riding back near home. An event or just a big ride on my own.  So glad no events planned because i probably would have been DNS. It will be a long slow recovery. I have faith in myself and this too shall pass.  Had been debating weather to rejoin the Y as I have done for 3 or more years. Just lost the motivation for everything right now. I joined anyway and swam just 10 minutes on the 28th.  Got out on the bike the 27th and 28th and the ankle pain is still there.  Starting to "wonder" about 2015 events. Others I know are signing up for big Ironman events and such. Boston marathon. Lots of choices. It's overwhelming actually. Oh how I fail to commit that far ahead. Like the last minute Assault on Mt Mitchell this year. So many exhortations on "anything is possible" yet time and money limit me.  Maybe I should try the Badwater ultra-marathon next year? Nah. Maybe 2016?? Ha. 

Oregon 2014

Oregon 2014 September: 4th: 20 mile bike 5th: 9.5 mile RUN 5th: 32 mile ride 6th : 28 mile ride 7th:  63 mile ride 8th: 85 mi ride 9th:  75 mi ride 10th: 85 mi ride 11th:  70 mi ride 12th:  91 mi ride 13th:  46 mi ride 7th thru 13th was Cycle Oregon with over 35,000 feet of climbing. Total 595 miles cycled (CO = 595 - 80 = 515).  9.5 miles run.

Langley Pond - take 3

Langley Pond This was my third year at this event. The most times I have done the same triathlon. So I was familiar with the course. Last year I got 3rd place in my age group.  I was doing the longer International distance ( .92 mile swim, 24 mile bike and 6.2 mile run). There were about 111 people in this with about 80 men.  The swim was crowded and i got batted at a lot. It is hard for me to keep going when this happens. I try to stop and look for an open area.  Also my sighting is bad. I didn't wear my contacts which would have helped. My swim workouts were weak leading up.  I placed my Zoot shoes soon after the swim exit which allowed me to run in the gravel past a lot of others. Into T1 I skipped the socks. Took me a few seconds to rip off the shoes. Pretty good T1.  On the bike I was slow to get going. Found it hard to get into my shoes while I biked. Also I tried to strap on my Polar watch which I can't wear in the lake anymore because it leaks. But I got going and passed riders as we went up the "big" hill of 2-3 miles. I passed many riders but many if them were Sprint distance racers.  near the last 3 miles of the ride I came up on one then another rider in my age group. Their age was written on the right calf. I tried to pass them but we took turns. I decided to dig deep and try to put them behind me and raise my heart rate at the risk of blowing up. Was up to 160 bpm I think. And I did put them out of sight. Hope my run would be good enough.  Decided to not wear socks ( to save time ) even though my Zoots rub my ankle raw.  I hoped for only minor blisters. Had a good T2 time and was on the run.  First mile in 7:25 or so was fast for me. Guy ahead was my carrot and I hung onto him. About 7:50 for mile 2. Great.   Oh yea I was real worried my right hip would be in pain like at Lake Logan but it was never a problem on the run.  So I passed my carrot guy at mile 3 or so. I grabbed water at each station and poured it on my head. Maybe a tiny sip.  My stomach was sloshing from too much prerace liquid.  At mile 5 there was an uphill grade and I let my heart start to go from the 155 area up to 160. Ran into transition and start area but had to run thru another half mile or so. Let the heart go to 165 or 170.   With a time of 2:33:38 I  came in 24th overall and 3rd in my age group. I might have gotten 2nd if not for a bad swim time. But Joe Hammond I could not have beaten. 2:22:40 was his time. He is such a fast runner and a better swimmer.  I have become an acquainted with Joe, a FaceBook friend with him and will keep racing him and striving to come closer. I enjoy racing someone I know and like.  Guy in second place lists himself from Hong Kong! 2:31:43 was his time. So if I could have been 2 minutes faster I would have beat him.  The 4th place was only 59 seconds behind me. Good thing that I didn't put on socks. 

More LL info

More L L info Overall time. 5:12:06.  13th of 45: age group males 50-54.  29th percentile.  Fastest in AG 4:40 Slowest in AG 6:45 I like to be in the top 25%.  Swim 20th of 45 wow!  Improvement over past. 35:05.  44th percentile. I'm usually 75th percentile or so. Don't know how I did it. In 2010 I did a half and took 45 minutes for same distance.  T1 30th of 45. 5:52. Took too long but glad I put on socks. If my watch was water proof I could have saved maybe 15 seconds.  Bike 8th of 45. I expected to do well here.   2:36:17. 18th percentile. 20.1 mph average.  T2. 20th of 45. 2:50 Run. 16th of 45.   1:52:04. Without the hip problem should have been 5 minutes faster. 36th percentile. Really happy with that given the circumstance.  Youngest guy: 20 years Oldest guy: 73 years

Lake Logan part 3

Lake Logan Triathlon part 3 So onto land again. It was a long run into TA and I had to pass other guys. As I ran I got my arms out of the wetsuit. At my bike I sat down and peeled my wetsuit off my legs. Not easy. Then I toweled off all the big grass clippings off my feet and put on my socks. Put my watch, sunglasses and helmet on. I decided to wear my bike jersey overtopping my Tri suit. The pockets were loaded with arm warmers leg warmers and rain jacket. A choice I would later regret ( was not needed due to no rain and not very cold). I drank a 11 oz weight loss shake ( think Chocolate milk ). All of this and finally I was running with the bike towards a distant bike mount line.  The bike went well and I was averaging 19 plus mph after about  half an hour. I had no idea where we were headed, but just kept following the riders ahead, the arrows and the police directing traffic.  Rolling hills until about mile 30 then there were some good climbs. Not real clear on that actually. But one set of climbs around mile 40 was the big one. In my 39 x 27 gear I had to stand and really work hard to do the climbing. After that a fast downhill on fresh chip and seal with loose chip stones. This was Stamey Cove Road. After that it was onto 215 back to the lake.  About 5 miles from the end, I could see in the distance a rider continue to draft. It took me several minutes to catch them and I let the drafter know it was not ok what he was doing.  Later I would report him (his number) to a USAT official but she said they have to see it firsthand.  A mile or so from the bike end was a tough little climb and I could feel some cramps coming on so I eased up and hoped they would pass.  So back at the lake and the dismount line. Run into TA and get on my shoes, racebelt, and hat pretty quick and run out. I found an unopened gel on the ground right as I ran over the timing mat and I picked it up.  I felt ok as I ran onto the road. I opened the gel (GU Roctane) and consumed it.  Near the middle or end of the first mile my luck began to change.  My right hip began to hurt and rapidly became worse. I was in shock.  I did the first mile in about 9-1/2 minutes. Kind of slow, but not terrible as a start. In mile two I tried using very short strides to limit the pain. I had to stop and walk. Tried to run very slow and the pain was excruciating. I stopped and squatted to stretch. The pain was specific to the trochanter and rearward. It hurt to even touch this area. I took many minutes stretching in various ways. I began to think of turning around and heading back to the TA. People asked if I was ok and I said yes (I didn't need medical help).  So anyway somehow I began to walk then jog slowly. An aid station at about 1.5 miles and I grabbed a gel and had some cola. Made it to the 2 mile marker and my split was 14 minutes. A terrible mile. I was running again as the pain diminished. Mile 3 was like 9 minutes. And so on it went. Back on track with the heart rate in the 150 to 160 range. The hip pain stayed manageable. Miles 3 to 6 were slightly downhill. Back into the TA area and run a loop in a big grassy field. Back onto the road and up the hill. Just under 9 minute miles going up.  Not bad considering my earlier thoughts of quiting. The sky got dark and a few drops of rain fell. Barely any rain really. Coming down the hill I was still feeling ok and even started to push harder after mile 10. Got an 8 minute mile then a 7:45.  The lap time on my watch for the last mile (1.1 mile) did not make sense at like 5 minutes but I was still charging to the finish. The clock showed 5:33 or so as I crossed the timing mats. So 5:33 minus 20 minute delay for my wave gives 5:13 or so overall time.  I got a medal put around my neck and my timing chip taken off. I went to the medical tent and sat on a cot and drank a bottle of water. After 5 minutes maybe more I got up and went into the TA. I got my bike and everything and headed to the truck. I was feeling a chill now.  Earlier on the run I imagined going into the lake to cool off. That was now a very bad idea. I got everything loaded into the vehicle ahead of any big rain that seemed imminent. Put my arm warmers and jersey back on and walked back to the site for some food.  Got a sub sandwich, 3bean salad, hummus and pita bread, chips. Also there were protein drinks. I had a feast. Sat at a picnic table and talked other finishers. Met some Greenville area acquaintances.  Then went to check the results being scrolled on a tv screen. I was 143rd.  Many 50 plus guys finished before me. I had no aspiration for this race other than to finish it. I was pleased with my time and very very happy to have finished at all due to the strange hip pain that crippled me for a bit.  The sun came out and it was suddenly very hot. Stayed for the ceremony and clapped for those getting awards. Near the end it got cloudy again and started to rain.  I was off to the truck and headed for home (as long as I could stay awake). 

Lake Logan part2

Lake Logan Triathlon part 2 So I got back to the lake about 5 am. Traffic fairly light yet so good there. ate a bagel and just sat there thinking I did not want to do this. Give me my money back and I will just watch.   Also i listened to the radio. Slowly i got going. Inflated tires to a precise pressure, got my helmet and took them to the transition area (TA). It was a 5 to 7 minute walk. Went to a booth and bought a neoprene cap for the cold water swim. I was a little afraid of being cold coming out of the water. Found an out of the way portapotty and took care of that important task.  Went back to the truck and organized the rest of the stuff to take to TA. I had to change into my tri suit as well. It was well past 6 am now. I gathered it all into my big bag and went back to TA. Mixed up my drink mix into the bottles.  I  realized that I forgot my watch and it was 6:50 or only 10 minutes before they closed TA. I had to run back to truck. Also they were saying I needed to be a the starting dock for announcements. At the truck I had to start putting on my wetsuit franticly. Ran back to TA (enter at 6:59) then ran to the dock area in bare feet (ouch) My wave started at 7:20 so I was fine there.  Prior to swim I talked to a guy that had been a very good, winning, triathlete years ago but had been out for 3 years after breaking his hip. Scott Alee or something like that. I figured out my neoprene cap was on backwards. Lost my nose-plug in the process. Went back and somehow found it in the gravel. Also I forgot my race belt and my bib were hanging around my neck!  I stuffed it down the front of my wetsuit.  I would put it by my bike after the swim.  We got in the water a few minutes prior to start. Walked on squishy plants and treaded water. Then we were off. A crowded start but no major kicks in my face. Later on the run I would hear a guy say he was kicked in the stomach so hard he lost his breath and had to be pulled up onto a kayak for a bit. So the swim was going ok and I just resigned myself to breathing on one side only. The water temp of 68 in the suit was no problem. About maybe 20 minutes into it i began to see red caps and those were fast women who started 5 minutes after me.  I tried to stay with them but they were too fast. Coming back towards the river I began to see the bottom of the lake which was weird. And as we got to the bridge the temperatuw got like 55 or 60 degrees. Glad to see the exit dock. Got in line to climb a metal ladder out. 

Lake Logan Triathlon part 1

Lake Logan Triathlon part 1 Lake Logan Multi-sports Festival.  Saturday - August 2, 2014.  "half" distance triathlon 1.2 mile swim, 52 mile bike, 13.1 mile run.  The usual half distance would have a 56 mile bike; this does not bother me at all. It is close enough, plus this is a very hilly course I believe.  The water temp. I heard someone say was 62 degrees. Wearing a wetsuit is mandatory. I hope my head stays warm enough. Should have brought extra silicone cap but forgot it. I am a weak swimmer so I hope to survive this leg.  My wave starts at 7:20 am.  Drove up the scenic way on US 276 up Caesars Head, Brevard, then up to and on the Blue Ridge Parkway over and down route 215. Extremely mountainous. Took 2.5 hours to go 87 miles.  I have never done a event here so it is all new to me. It is so beautiful here. Big mountain lake The weather is forecast for 40% chance of rain. It was raining all Thursday in Greenville. Friday all cloudy and unseasonably cool.  In Waynesville NC overnight.    The low is forecast at 61 degrees.  So I brought arm and leg warmers and a rain jacket.  Hope it does not rain. Brought extra socks too.  yes I am going to take the time to put on socks. Actually, I bought a pair of yellow Sock Guy socks for only $2 at the event Friday. I should buy more. they had old event T-shirts for only $3 but I didn't buy any. I have lots and they were from NC events I haven't done.  Anyhow if it rains and my feet are wet that will be miserable.  Friday night wasn't in bed til midnight. Woke several times before I finally got up at 4 am to check the time. Decided to drive to the site. Got there about 5 am. Ate a bagel with some PB. 

Late July training.

Late July training Had a few "peak" days then started to taper towards the triathlon on August 3rd.  Sunday July 20 bike ride:  this was a big one. Because rain was forecast this day I took my heavy rain bike, rain jackets, extra pairs of socks. Easy to carry it all using front and rear panniers.  Left the apartment around 1:30 pm. So I hit Paris mt first and climbed in good time. Headed toward Ceasars Head using the Miracle Hill route. Did that climb in under an hour. A 50 or 60 lb bike slows me down. With the time of day and sunlight left I decided to go for a longer route than just turning around. Hoping I would make it back before it was too dark.  Headed to Cedar Mountain, NC then turned toward Dupont Forest. Hit Crab Creek Road to Flat Rock. Zirconia, Tuxedo and down the Greenville watershed and it looked like I might not get rained on at all. And I didn't. Take your rain-bike and no rain.  Started cramping right before getting to a known spot where vicious dogs had attacked other bikers (Dividing Waters). Got out my knife and frame pump to prepare, but rode past without incident. Got home after sunset with two blinking lights and a reflective vest. 7.5 hour ride with 100 or more miles and maybe 8,000 feet of climbing. No bike computer used.  Monday: just work.  Tuesday July 22: ran 9 miles total after work. Warm up 1.5 or so miles easy then race tempo for 6.5 miles or so. Held about 8:10 pace.  Ease up on last mile. Can I do 8:10 on my half marathon? Maybe. Probably more like 8:30.  Wednesday.  July 23 Had to work 7-noon. Very tired today and did no exercise.  Thursday, July 24:  rode up watershed and at the state line turned around. The rain had started and thunder was coming from the direction of Saluda.  3.5 hour ride.  54 miles and 3700 feet.  Later that night swam about 2600 yards. Noone else in pool. Handpaddles for 1000 yds of it.  _________________ Friday July 25 2 x 2.5 mile loop = 5 miles Steady in-zone run but kick near end 40:24 total 140 ave, 163 max In. 31:22. Above 5:40 belo 3:21 Zone = 125 to 150 bpm  Lap.        Cumm.    Ave.  End  1. 18:58.  -            137.    145 2. 18:35.   37:34.   147    159  3.   2:49.   40:24.    119.     99  ____________ July 26 Saturday: Ran  3 miles after work. 128 ave., 161 max HR Progressive pace from like 11 to 9 to 7.  In. 10:15 Above 4:55 belo 13:25 Zone 125-150 Lap.      Split.        Ave.  End  1. 10:36.   -           113.    118 2.  9:07.  19:44.    130    140  3. 6:50.   26:34.    151    161 4.  2:01.   28:35.   126.    99 walk ______________ Sunday. July 27  just work.  Monday. Work 7-noon.  Swam 1600 yards.  Tuesday July 29. Rode the Tri bike up to SC 11 north of Tigerville. Rain threatened as usual. 30 miles at 19 mph average. Changed into running shoes and ran 1.9 miles with a huge sprint at last 0.4 miles.  This was not too taxing I hoped as LL approached in 4 days.  Wednesday and Thursday July 30 & 31 Just work. Friday drive to lake logan.    

Stormy Saluda ride

Stormy Saluda ride. July 10, 2014 On Thursday I rode to Saluda. Met a guy on a bike on the way. He was from Amelia Island Florida. He was trying to find Callahan Mt climb, a certain road with a steep climb.  I was headed to dividing waters rd., but I chose to join him and guide him and talk to him. God may have saved me from a pack of dogs reported later on Dividing Waters Rd.  The old dude from FLat FL climbed well!  He had a 34 x 25 gear combo.  Anyway he headed back to Hotel Domestique where he would watch the tour de France with owner, George Hincapie.   I went up the shady watershed and got to Saluda in good shape. On way back the rain began. Rode down watershed and got water logged. Hit a bad pothole near the  Saluda- Hendersonville split. Thought for sure I would get an instant flat. Kept riding. Got down the long downgrade and to Les Mullinax park and rain stopped so I took off my rain jacket and discovered my front tire flat. Walked to the picnic shelter and changed tube while a bumble bee kept me company. Too close for comfort! Rode on being very careful cause now I had no spare.  Rode dividing waters road (no pack of dogs came out to get me).  I got to Tigerville and the sky turned black. I put on my rainjacket. Rode into the rain for a few miles and took shelter at the gas station W.E. Willis/Exxon and thunder claps all around and heavy rain. Stayed there 20 minutes or more. Rain stopped, but thunder all around and low black clouds. I rode toward and past Lake Robinson. Light rain. Rode past small newly created rivers from the storm that had passed thru. Got past SC 290 and it stormed again. Could not see the road but I was so close to home I kept going although slowly.  Luckily got home but almost 1-1/2 hour late. Was supposed to meet my daughter. 

Late June - Early July training

Late June Early July training June 28 Saturday: Ran 6 miles after work. 133 ave., 166 max HR Heart down in mid 70s an hour later but then it goes back up into 80s after that and after I ate a lot.  June 29 run. Sunday. Ran 5.8 miles. June 30. Monday. Ran 3.8 miles. Swam 3300 yards. Got book by matt Fitzgerald "Racing Weight".  July 1 Tuesday. Ride to Saluda on heavy Fuji. 62 miles and 3200 feet climbing. Very hot.  July 2.  Wednesday. Just work.  Thursday July 3: Run 9.4 miles after work.  July 4 swim Swam 2200 yards slow.   Ride 22 miles easy to moderate.  July 5 ride to Saluda and Tryon NC.  Butter St., Oak Grove Rd., SC 11. A 71 mile ride with nearly 5000 feet of climbing. With 5 minute transition, ran 2.5 miles.  July 6 mountain bike riding and trail maintenance.  Much trimming back branches. 2-1/2 hours of that with solid hour of riding.  Swam nearly 2600 yards in crowded pool.   Took an hour. 

Tri the Midlands

Tri in Columbia SC June 20-21, 2014 Tri the Midlands Friday woke up sweating in the morning heat - Truck camping.   Drove to Columbia on SC76 then it became 176. A slower, sightseeing route this was, but then I got onto I-20 and then I-77 to get to the venue. The  midlands is a general term for the region around Columbia. The event is held at Lake Carolina near or in Blythewood, SC.  Registered and attached my number (245) labels to helmet, bike and race belt.  Rode the bike course plus some for about 17 miles. Easy pace ave 129 bpm. My right knee was not 100% but I hoped it would be ok tomorrow.  After the the ride changed wheels to my race tubulars.  Headed to a bilo grocery, used the Internet and relaxed.  In bed right after 11 pm. Still so hot and muggy. Noise of hundreds of peeper frogs in a retaining pond nearby.  Also bullfrogs croaked.  Got up around 5:45 after 15 minutes of alarms. My body was revolting at the idea of an extreme workout. Ate an energy bar, went to bathroom, got dressed and headed to the venue.  Hundreds were already there by about 6:45 am. Ride the bike with my gear  a mile or so to the busy transition area. Set my spot up, got timing chip and body marking, ran slow for maybe a mile then headed to the swim start. My wave started at 8:06 am. After urinating in my wetsuit last fall at B2B I have now moved to doing it in my Tri suit prior to the swim. I don't think I got anyone wet. Ha.  To summarize: Poor swim as usual but I did real well on the bike and run. Very hard on the heart. I wore my heart monitor on the bike and run only. More on that later.  I lay flat on the grass for about 4 minutes after the finish due to extreme exhaustion.  I then got up and got a big wrap and lots of ice tea.  Later As I watched some people come into the finish I cheered them in. Then an unusual thing happened. Jeremy the announcer and race director, did a marriage proposal over the PA for a guy running with his girlfriend. She said yes.  I went and found Abbey Russel from Taylors who I met on FB. She was a volunteer that was supposed to be helping with the timing system. I just wanted to meet her and say a few words. She was helping a guy (George) that had pushed himself too hard and was nearly in need of the ER.  So that is how I found out she is a physical therapist. She was holding a 10 lb bag of ice on his head and back. He had blurred vision and was trying to vomit as he sat on a park bench. He was fine after a while. We triathletes are so graceful.  I have not checked the Setup Events website for my split times but estimate 13 minutes to swim, 38 minutes to do the 14 mile bike and 22 minutes for the 3.1 mile run.  Took just over 1 hour and 15 minutes for me total.  So over 22 mph for the bike and my ave HR was 167 for that. The run of maybe ave 7:06 pace and my HR was 177 ave but last 1.1 mile ave 181 with max 188.  Was very happy when I discovered on the results screen I was first in my age group. After i Ate and drank more went to TA got my bike and gear and came back to the finish. Awards ceremony took place and got my reward (Tri the Midlands towel) and stood on the podium with 2nd place finisher (guy i passed on the run). 3rd place guy was Frankie Valle. His name alone is kind of funny in itself. Is he the singer?  But the announcer said he couldnt stay but was just in nations capital and shook hands with POTUS. Military award of some kind.  The guy who came in 2nd to me I remember passing him half way thru the run. I saw his age (53) on his calf before I passed him and just shadowed him a minute till I was sure I could pull away. Told him good luck as i inched past him.  I had no idea how many others in my AG were ahead.   By 11:30 am my heart had dropped to 100 BPM.  Left the venue about noon.   Could have been at a local pub drinking cold beer, but spent a good deal of time at a local Publix on Internet and drinking a cold Bolthouse chocolate protein plus drink in the cool AC.  Left about 2 pm and headed home. My heart was now down to 70 BPM.  Took interstates as much as possible (77,20,26,385) Lots of wrecks on crowded interstates. Had to detour and get gas. Got home at 430 pm and unloaded the truck.   Then watched " this old house" etc. and vegged out, fell asleep. Noticed I got sunburn on shoulders before I took a shower and went to bed.