sept22 to oct6

September 22: Sunday night after 3rd day of work ran 3 miles easy pace (28 minutes). Then ran 3 miles at a fast pace (22 minutes). Then ran 2 miles easy pace for 8 miles total. Ended this 7 days [5 day (65 hours) work week} with about 11 hours of training. Sept 23 - Monday: 70 mile ride on the tri bike. Mostly rolling hills. Hard effort, but temperatures were luckily in the mid 70's so that was nice. 18.8 mph average. Later in the day swam 1000 yards. Sept 24 - Tuesday: 22 mile bike ride then a big swim of 3000 yards. Sept 25 - Wednesday:just work, it was raining anyhow. Sept 26 - Thursday: 9 mile run after work. Sept 27 - Friday: 36 mile ride then ran a 5K and did some upper body and core exercises. Sept 28 - Saturday: rode 98 miles in the mountains on my heavy Specialized bike. climbed 8000 feet. Paris Mountain, Ceasars Head, Dupont Forest, Flat Rock, Watershed, home. On the way down a big hill right before crab creek road a big van passed me and went into the other lane giving me plenty of room, but there was a small car coming at me and they freaked out and swerved into my lane then back into their lane just as the van was getting back into my lane. That was a scary situation. The van driver should have waited for a clearing or the small car should have applied their brakes. Anyhow after I got home I ran 5 miles hard/fast. I used a few calories today. Sept 29 - Sunday: Wait I woke up at 12:30 pm. I made French Toast with 6 or 7 pieces of whole wheat bread and 4 eggs and milk. Got to get some calories. Went to the Y (on my bike with panniers) and swam 100 laps or 5000 yards or 3 miles in 2 hours and 15 minutes. Take the long way home, slow and easy in Greenville for about an hour; so I biked maybe 16 miles today. This last week got in 22.5 hours of training. I think this will be my peak number. Sept 30 - Monday: ran zero miles after work. October 1 - Tuesday: Ran after work. First mile slow (10:00), 2nd mile medium (8:00), 3rd mile all out (6:12). Thought I was going to pass out at the end. My arms were hard to hold up. I walked for a few minutes to catch my breath. Then ran a mile at 9:00 pace and a 5th and final mile at 8:00 pace. October 2 - Wednesday: Rode the tri bike again late in the day. Wade Hampton to SC14 to SC 80 to SC101 south to Woodruff. I made the 25 miles to Woodruff in 1 hour and 8 minutes. Back home with 20.7 mph average. I used a water backpack thing (like a Camelback) which is not what a road biker is supposed to do but it was convenient. Went to the Y and swam a mile without stopping. Went to gym and did upper body strength training for 15 minutes. October 3 - Thursday: Mid afternoon rode the heavy bike to the Swamp Rabbit trail and changed into my running shoes. Locked up the bike at the Swamp Rabbit Cafe. Ran 8 miles (out 4 and back) at a good pace. Rehydrated and took off again. Got slower and left buttocks and hip got sore and very minor soreness in the right knee. At 16 miles i almost gave up due to the hip pain and the lateness of the day. I went and ran a half mile before I realized I left my cell phone on the picnic table next to my bike so I turned around and went back. That was it. I changed and got back on the bike and went home. 18 miles on the bike. oct 4 and 5: just work. Oct 6 - Sunday: after work and internet, etc I started to run. about a half mile into the run the pain in the left hip came back very bad and I had to stop running. For about 10 minutes i walked and stretched in a church parking lot. It was dark. I saw a deer run into the woods. Actually I had seen many deer lately run into the woods as I approached in the dark. Anyhow, I resumed running very slowly and with very small strides. the pain was minimal. I continued this way until i completed 3 miles. The pain was at bay so I did another 3 miles up Broad Street. The pain started to slowly come back as I came back to the start and it started to rain. Got 6 miles in total. The pain in my left hip is a big concern and I will have to stop or curtail the running for awhile. Only 3 weeks until B2B.

Peak training for B2B

9/21/13 Still ramping up for Beach 2 Battleship Iron distance triathlon   on Oct. 26. Only 5 weeks away.  9/9: did a 77 mile ride on the tri bike. Mostly rolling hills. Hard effort in hot sun.  1500 yard swim.  9/10: 22 mile ride and 3000 yards swimming.  9/11: just work 9/12:  6 mile run after work 9/13: 30 mile ride then swimming 9/14, Saturday: rode 130 miles in the mountains with 8500 feet of climbing. Took it slow. Rode up to Saluda, NC then over west to Hendersonville. Continued thru Dupont Forest and then Ceasars Head. SE to downtown Greenville. 9/15, Sunday,  3 mile run. bike and swim I can't remember how much.  These last 7 days I got in 21 to 22 hours of training.  9/16: Ran 6 miles after work.  9/17:  no training?? 9/18: rode the tri bike again for an hour or more then joined up with the Gusto bike shop group. At the 4 mile loop I sped up and a couple of guys chased me for a few laps and they gave up!  Very hard effort for half an hour or so. 50 miles total. Some swimming too, maybe 1500 yards. I joined the Y and will swim there now. The apt pool is overloaded with fallen leaves.  9/19:  Ran 20 miles Thursday. Swamp Rabbit trail - hot and sunny. Actually I joined the 6 am group with the Greenville police chief but I got there 10 minutes late so only got in 4 miles. Three news crews were there reporting. Slept til noon then did the other 16 miles in 5 and 6 mile chunks. A bit scattered. Joints and muscles sore at a normal level so that is good! Swam a bit in evening. 1000 yards. Left calf very tight and sore.  9/20: ran 6 miles after work.  9/21: no training.  The strange spasm in my left quad muscle may finally have gone away. It took several weeks. Was hurting my maximum power or standing and climbing on the bike. Been taking magnesium supplement for the muscle. Still not sure what to think.  Some long hours of training still ahead. I am at peak/maximum training levels now. 

After Langley Pond Tri

Blog update 9/8/13 Been trying to recover from Langley Pond international triathlon 8/31 and also ramp up for B2B late October.  Langley was down by Augusta, GA so I tried to see the Masters course while I was down there, but it is well hidden. Saw some of the downtown. There is a nice trail called the Greenway in North Augusta, SC that I may try if I ever get back down there.  After my event I went to a trail system in or near Aiken. Called Hitchcock Woods or Cathedral Arch Trail.  I was considering running long, but due to a hard race and high heat I only ran 3 miles. More for horses those trails but very serene woods.  So anyway the tri went pretty well overall and I came in ahead of my 2011 time (same course) and got third place in my age group. My first ever podium finish so to speak.  Increasing long runs. I got in a 16 miler a few days ago (Thursday) on the swamp rabbit trail in 90 degree heat. Biked there and back for 19 miles as well. I was stretched to my limit on last two miles of run. Off Friday, Saturday I ran 3 miles easy, and tonight Sunday I ran a moderate 7 miles with a few bursts.   I plan on running 18 miles in about 10 days if I am up to it. A strange spasm in my left quad muscle won't go away. It started after the tri. Not severe or frequent, but I am very concerned about it. Never had such a condition. It really only shows up after I do a deep knee bend or climb stairs with a load.  Need some big rides soon like 80 - 100 miles.  Try for that tomorrow. Also need to get in the pool. Some long hours of training ahead. 

Late august

Blog update 8/25/13 Been training for Langley Pond international triathlon at end of month and also for B2B late October. Langley is down by Augusta, GA.  Increasing long runs. I got in a 12 miler recently. I plan on running 14 or 15 miles soon. Also just increasing the frequency of runs too. My joints are normally aching afterward so that is good.  No 100 mile rides lately.  I need to get some long rides on the tri bike on not too hilly terrain.  Vacation for a week in Indiana and Ohio allowed me a ride with each of my brothers so that was nice.  Had a nice little 5 mile run in Charleston recently. Went down Meeting street to the waters edge and ran up Bay Street past Rainbow Row. So many restaurants that had awesome scents coming out. 

Long hard day

July 20 workout I recently read a quote "your hard days are too easy and your easy days are too hard". It was on a triathlon website and it was perhaps an advertisement for training services. I have had a friend and extraordinary triathlete (G-man) tell me this as well that you should have some very hard days in training to stimulate the body so it can adapt for big races. Saturday I would strive for a hard day.  Saturday morning I was planning on riding to Carolina Triathlon downtown and joining the 8am group ride. I got a late start and got there at 8:10. So I tried  to go out and see if I could intercept the group. I thought they might ride to the west of Greenville on a route I was vaguely familiar with. I headed south on Anderson street and realized I would get lost. I went and ended up on SC 123 and headed west. I had talked to Doug Guth on Friday night and he had said something about that being on that ride. I went until I hit a stop light at Fishtrap Road. I recognized it as part of their route.  I went south on it and got lost. Came back went another way I didn't remember. Headed back to 123. Went north on Fishtrap road a long ways and recognized it. After 10 minutes I went backwards back to 123. Having not seen them and guessing they had already come thru I went north again on Fishtrap.  On shop rides this way I have always been watching the wheel in front of me and not really known the route too well. But I did recognize it going forward. I went up to Farrs Bridge road (aka SC 183) and headed to Greenville.   Coming into  G-ville on what was now Cedar Lane Road, I felt I was in little Mexico with all the Latino businesses and Spanish words on signs.  Found my way back to the bike shop at about 10:05 am. They had just opened up at 10am so great timing.  I asked Randy about where the group went or where they were and he didn't know what route. About ten minutes later the group started coming in. I asked Ben and he said in effect that I had been on the right route. I was too early however. I talked to Randy (shop owner) about his recent trip to Colorado for the Specialized product preview show. He met Craig Alexander (triathlon world champ) and Ned Overend (Mountain bike legend and Xterra champ). also caught some of the tour (TdF) on the TV. Jens Voight was charging ahead and trying to win the stage.  Met or re-met a friend of Doug's (Rex) that was just getting back into biking after a 4 year absence. He had been hit by a car while he was cycling and it was a horrific one and a story in itself. The lady who hit him was probably on drugs. She had hit someone else (car) earlier in the day. A year later she would be dead. Hard to summarize the whole story here. Good for Rex to be biking again.  Anyhow got with Doug and we headed towards his house in Simpsonville. Took bike paths and or route (pleasantburg bypass route). Tried to get on the Conestee / swamp rabbit trail near the sewage plant but it was under water. Got to Conestee park but trails were loose gravel - no good for road bikes. We circled around into Conestee Falls and onto asphalt trail (SRT?). It was fun in the shade of the woods and on boardwalks. I dubbed it "tour de sewer" as it was along sewer manholes and all the swamps and the sewer plant not far off.  Back to Conestee Falls and Doug led the way to S-ville. Standing Springs road, Old then new, and around the spaghetti bowl area of I-385/US 276. Almost onto SC 14 when I saw a knife blade in the road and had to back up and get it to save someone a flat tire.  I should mention that Doug was on his single speed bike. Also on nearly every hill he would go ahead and I was unable to keep up with him. I would shift down to more optimal gearing and spin for more power (watts). His long legs, his 180 mm crankarms, his strength. He is a machine. Diesel Doug.  Got to doug's where he filled me up with more Gatorade and a sample of a Virgil's root beer. We talked about a pre-amp he had repaired and Various other things. Met his daughter and wife.  I had 60 miles to this point and a low average speed of 14.3 mph. I wanted a big ride today and I was now set to carry on solo again.   So after I left Doug's, I went backwards (from where we had come) to a shady road and stopped and put on SPF 60 on my arms and ate a Powerbar. Then I went up to SC 14.  I got aero and rode steady and fast northward towards Greer.  At about 4 pm as I was nearing Greer on SC 14, it got so sunny and hot I pulled into the shade and rested. My average speed was up to 14.7 mph.  Perhaps it was 95 degrees and very humid). I put on more sunscreen on my calfs (calves?). Drank what was left of my Gatorade.  I was so tired as I lay my head down on handlebars and started to doze off. After a bit I revived and headed up the road and into a Subway to fill up the bottles with cold water and made more Gatorade with my powder.  I headed up into Greer feeling better and determined to do a century.  So I got onto Victor Hill Road and headed east. I figured when I hit 85 miles that I could turn around and it would be about 15 miles to home. Took that road a long ways, over I-85 till it dead-ended at Barry Shoals road (north of Reidville). My odometer showed 84.7 miles. Time to head for Reid School Road- Taylors.  So now I was facing northwest and saw a very seriously dark sky approaching. Could I give it my all and get home before the storm?  I made good speed as there was a slight tail wind and the road was fairly flat. Got back to Greer and still no rain but it was getting dark all around me. I had to work thru the town and side streets. Small drops of rain started. I put a plastic bag over my injured hand and kept on.  Past the Home Depot and it was raining and thunder was heard. I got to a CVS at Wade Hampton Blvd. and pulled up to it as the storm got intense. I leaned against the building under an awning for about 5 minutes and felt like I was in a hurricane. Then the winds shifted and I was getting soaked. I went inside with my bike. The automatic doors were not working right but someone on the inside let me in.  The rain was blowing sideways and lightning constantly lit up the sky.  I talked to Doug on cell phone about the storm and its track. I went to the bathroom and roamed the food aisles for a snack. I chose a big Cadbury chocolate and almond bar. Sat at a patio table they had set up inside (why would anyone go to CVS for a patio table set???)  and was eating it when I noticed the sky lighten up.  So about 30 minutes or about 5:10 pm the rain let up and I hit the road. It was 4 miles in light or no rain. Only problem was the river of water going down the gutter area or emergency lane. Slow going.  Got home at 5:30 pm. Average speed was 14.8 mph. Ending up with 99 miles. Close enough for me to goal of 100.  After a few hours rest I went out and ran 7.2 miles. Did this mostly on Wade Hampton towards the CVS of earlier in the day. Turned around at the Target entrance. Ran past a huge outdoor party at a bar where many bikers (not cyclists) were at. A band was playing loud rock music and there was a huge food trailer marked as "Smokin Butts" and a picture of a pig and his rear end highlighted.  Got home at about 9:30 pm soaking wet. Yes it was so humid. Enough for one day. I think it was a hard enough one. 

Tri the Midlands

Tri the Midlands 500 meter swim 14 mile bike 5k run  Lake Carolina near Blythewood, SC.  Saturday, June 22, 2013  I was overall happy with my result of 1:18 and change for this Sprint triathlon. I came in 4th in my age group (45-49) and was beaten by only 14 seconds by 3rd place guy. So that fact gnawed at me since I could have been 15 seconds faster.  I used alot of near gear since my last triathlon way back in late 2011. Yep no triathlons last year for some reason. Anyway I had primarily a new tri bike QR with aero wheels and tubulars. I rode almost 22 mph for the course.  I swam with a one piece tri suit and ran and biked with tri specific shoes.  So my transitions were about a minute each which is much better for me. No socks. Also I had a aerodynamic TT/Tri helmet. All this needed to be tested out in a race finally.  My right knee has been a problem this year and I lack depth in running however the knee was ok and I did a good run. The swim was not so good and I am not sure why. Poor first 100 to 200 meters with everyone bumping into me was stressful drank some lake water. I will try to improve my place in the future. I was like 140th out of 190 men. My swim wave was much smaller.  On the bike I did well passing maybe 50 guys. I rode the course the day before so that helped me. I did not use my aero water container. I just used one frame mounted waterbottle with 250-300 calories. Next time I will use the aerobar mounted hydration system.  Still trying to figure out my next race. 

Miracle Ride

Miracle hill challenge 2013 Saturday June 8 Didn't get much sleep the night before as I changed my mind at near midnight about which bike to take. Had to work til maybe 1:30 am and got up at 5:30 am. Had a modest breakfast and a caffiene pill. No time for coffee.  I drove to the start, this year starting from Furman University. I got my packet and found that I was number 2! At about 7 am we left. Doug Guth led us out, but had a problem with his computer and he told me to lead the group out. Yikes. I didn't know the exact route thru Furman, but luckily had my que sheet and pulled it out. In a few miles a fast group pulled ahead and I was off the hook.  It was a very foggy morning as we rode toward Daucasville and then Ceasars Head. I took a wrong turn and for almost half a mile before I realized it and turned back. Got back with Doug for a while. At a rest stop before CH I lost him for good. He was ahead of me.  Met Ms. Rose Wilson. She was on a triathlon bike and said she was going to do Lake Tahoe ironman  (IM) this summer and make a vacation out of it. I passed her before CH but she would finish before me. She was 50-60 years old I would guess. Doug would later marvel at her speed.  On CH I met and talked to Rex Morgan. He is a serious triathlete as well. We talked of Lake Placid IM and tubular tires. We climbed CH at a moderate pace. Rex felt it was an easy pace. My average HR was 149, not into the red zone, but close.  I think it took me 50 minutes to do the 6 plus miles climb. Stop there at the ranger station to fuel up and use bathroom.  Met up with two guys after CH ranger station and we did a pace line for the next 8 miles or so. Each time I pulled my HR went up like 20 beats. I had to drop and find a place to pee again. Went up a driveway (nearing Brevard) and got caught by a very quiet Prius - very embarrassed.  Got on then with Dr. Bruce Gray's quartet (Jay, Stephen and ?) We rode along the east fork of broad river. Plenty of trout fishing was going on. Later we saw a male turkey in a field of turkeys with his feathers spread real big displaying.  Such a great route, except for the Walnut Grove climb - very steep. Hey it is a challenge, not a stroll in the park.  After the church rest stop on 178 I was joined by David Smith, a manager at Hubbell lighting. He had never done a ride on 178 and I told him of the road and it's appeal. Zoom down from the eastern continental divide, across the state line, into Rocky Bottom, and finally down Beasley Gap and the 20 or so switchbacks. What a road.  Ride past SC 11 and onto 288 to the Miracle Hill Childrens home. Eventually a pack of about 8 joined us before we got to the home. Rest stop refuel and bathroom. I had to rush to get back to the group as they left.  Turkey vultures were seen right before Daucausville as they flew off some road kill right before some riders up ahead got to them. They caused me to wreck last year.   It was now getting mighty hot and full sun. I was starting to cramp. Made very strong Gatorade back at the home and hoped for the best. I was thankful the cramps subsided.  Got to the end and clock showed 6:45. I had probably 20 to 30 minutes of stopped time so about 6:20 ride time. Pretty darn good for a ride that in April I didn't think was going to happen with me in it! I didn't have a cycle computer, but was told the route Had 7,000 to 8,000 feet of climbing. No Paris Mountain this time but we made up for it. Great route,  event, people, and weather. $160,000 raised. Amen. What I ate: Shot blocks. 200 calories 2 honey stinger gel 120 x 2 =240 cal GU = 100 cal banana 100 Gatorade 4 bttls =~ 400 bonk breaker ~127 cal Peanut butter pretzels est 20 pcs =~300 cal Cookies est 200 cal At the end I continued eating sandwiches, Pepsi, potAtoe chips. Add it all up, and, well, it's alot.