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. 

Miracle Hill cycling challenge

10th annual miracle Hill Cycling challenge Saturday June 7, 2014 This is a ride that maybe should not have been done. My mom was visiting from Indiana and wanted to spend time with her and yet also had been training and thinking of doing this ride since last years ride. So obsessed with these "challenges". Must try to finish with or before Doug. Last year Doug beat me. I thought that it would help motivate me to finish as fast as possible with her at the finish.  So with her encouragement we drove over to Furman with no time to spare that morning. Got my stuff from the registration table and headed to the bathroom. Changed into my "kit". Hincapie bib shorts, jersey, socks. Ready to roll after putting on lots of sunscreen.  After brief prayer and instructions from Doug we started at 7:02 am. I pushed ahead to faster groups. Thought I might have caught the fastest group. Had to breakaway from other group to bridge up on Hunts Bridge Road.  Started the Ceasars Head climb with Rob Dempsey. I felt Doug was not too far back, but no idea.  CH climb in under 43 minutes. Not too fast or too slow. Was at the reststop about 9 minutes (too long) trying to wait for a group to leave.  I left with Rob after his very quick stop. Just as I pulled out onto 276,  Doug came by and didn't stop. I offered him a gel.  I chased after Rob on the downhill and we pulled ahead of "Deisel Doug".  We rode together a while thenTrey Ingram went by with Bryan someone and I hooked onto them. A 3 man train. we pushed hard (them mainly) until almost Brevard. We caught two more.  Onto east fork road.  I stop for nature break for 90-120 seconds. Rob and some others ride by. I'm alone now and 90 seconds behind Rob's group. At the infamous Walnut Hollow climb I see Rob ahead. Sad face painted on the road - a very hard steep climb. I ride very hard and caught Rob before the summit. Smiley face.  Onto US 178 and the Church reststop  I dilute my bottles of strong Gatorade. Off again after 2 minutes.  178 solo pretty much the whole way. The day is heating up. Im Worn out. I increase my calories by drinking and eating a gel and starting a Powerbar. Cookies too. Right before SC 11 2 riders pass me. I hang on. A guy in a GE kit is one of them.  Manage to cling to them, but cant help pull but a very short way.  At Pumpkintown they drop me, but I  try to keep them in sight. Miracle Hill Children's Home stop is next. More Watermelon to eat and more water to my Gatorade. A few minutes there as Ms. Chris explains the homes and children there.  I'm Feeling better. I ride with Trey and Bryan and Blake. I tell Blake my back is hurting and I'm tired. He says " You were climbing like an old guy". I say "I am". He says your 30 something right?  No 50. What? Wow!  That felt pretty good  Getting hot now. Glad it isn't up to 90 or more. There is more and more climbs!  I take it easy.  I pull away at some point knowing we are about 10 miles from the finish. I can start to go full steam. Finish strong as they say.  Just before 1 pm cross the finish line. 5 hours 52 minutes or so. I was glad it was not 100 miles and I wasn't going to ride 4 extra miles to make it so.  96 miles and 8,000 plus feet of climbing was enough.  About 5 minutes later Rob comes in and then Doug a few after that. Sat at a table under tent with mom and began to eat a big meal of great sandwiches and soda and chips. We talked. Doug's wife Barb and some friends joined us. a great end to another great day.  Days afterward an email said the event raised $190,000 for the needy. 

Miracle Hill training ride

Miracle Hill training ride May 24, 2014 Went to bed at 2:30 am after working on my vehicles all day. Also having ridden Assault on Mt. Mitchell on Monday I was not in the best of conditions.  Were to meet near Pumpkintown at the Miracle Hill childrens home chapel, about 18 miles from home, at 8 am.  Left 6:46 am so I was late leaving. Then I felt weak going up a hill on state park road. Very very nearly turned around and drove to the start. I argued with myself. I lost. Keep pedaling and got to US 25 in 29 minutes. Marietta in another 20 minutes. I might make it. Turn onto SC288 and head west.  Got to the starting point at 8:02 am. There were about 30 riders at the start.  Up toward ceasars head we went.  Took me about 50 minutes to do the 6.5 mile climb at 146 ave heart rate.   A 5-10 minute reststop to fuel up  I had not eaten breakfast so I had to catch up on calories. Left alone, but was soon caught by a group led by Jerry Nagelkirk. Hooked onto that train and we flew toward Brevard, NC. There were 10 of us. Doug Guth was way up ahead so we were chasing him down (in my mind). I pulled for about 3-4 minutes sending my heart into the red zone. Pride made me do it even though it was a risk of overdoing it. So onward we went to Walnut Hollow, a wicked 5-10 minute climb. Heart rate into the low 160's.  Onward to US 178 and back toward SC with lots of climbing. The group stopped at a church for water. Again I left first without them. Soon Doug (he was stopped at the church) passed me. Then eventually more riders passed me.  Group was stopped at SC 11. I kept going. I was not in a race but I was now in the lead. Doug soon caught up to me. Doug pulled me the last 3 or so miles to the chapel and we were the first ones there.  Got to the chapel at about 12:15 pm. With the stops of about 15 to 20 minutes total, I averaged 15 mph in very hilly terrain. So pretty good considering lots of uphill and my condition.  I planned on a long break at the chapel. My muscles were on the verge of cramping. I was tired.  Guy (Mike) crashed on a curve and Ally had brought him back to the chapel. Doug offered to drive him to the hospital (in Mikes new BMW).  Ate two sandwiches, chips, drank a coke. Put on more sunscreen. Big bathroom visit. Had a swarm of ants all over my bike i had to remove.  leaned it against a tree.   Talked to Ally as she waited for the final 4 riders to come in.  I didn't leave there til probably 1:30 pm. Had wind at my back. Got to Marrieta, then Travelers Rest (TR). I stopped in the shade of a tree for a long while in TR next to Sunrift and watched all the activity. Lots of riders on the SRT. It was hard to get motivated and keep going. Got home at 3:15 pm. Tired as heck. About 95 miles and 7,000 or more feet of climbing. No bike computer was used. 

Mt. Mitchell brief

Mt. Mitchell May 19, 2014 Lo posse ogni cosa in colui che mi då la forza.  I memorized this verse on my way to the summit of MM. It is Italian for the bible verse. Philippians 4:13. I can do all things through Christ who gives me strength. It is painted on the top tube of my Italian bike frame.  Synopsis of the ride:   Unsure I would do ride until I woke up that morning. Got there late. Started alone. Got lost but made it to Marion in time to find a Mitchell rider that was stopping.  Got back on and made it to MM.   Weather was awesome. 

Clemson tri

Clemson Tri copy I said "oh shit" out loud. I struggled to keep right by his side. Then just right behind him.  His strides were long. He seemed strong. After a minute or two going up the gradual hill I could not hold on.  That is how the last mile of my first Clemson triathlon went. I was so close to a "bronze" medal finish. I have to be happy with my result and use it as motivation for the next race. I did my best and was lucky to not have had an accident. So backup to day before the event.  I put contacts in my eyes about midnight. Such a strange feeling. And now I cannot see up close or any small print. But it should allow me to see better on the swim. This is a new thing I am trying. I have always swam without vision correction. Got disposable contacts in November to try out.  I put them in realizing I was not going to bed this night. No sleep before event.  Dumb. Had no motivation today to pack up the truck or to drive down the day before.  I did, however, sleep in real late friday.  Got everything packed up and left about 3:30 in the morning. All the while snacking and drinking, not too much, right. I had a big plate of spaghetti at 10 pm or so.  CatNapped about 10 minutes on way there. Got there at 5 am. Found it luckily but not without some searching. Tried to nap. At 6am the packet pickup started. Got my Tshirt and socks too along with race numbers and chip. Many trips back and forth to truck as I took stuff to the transition area. Lots of walking. The sun came up and lots of people began to arrive.  Feel like I don't want to do this but my previous self signed me up many months ago.  The sky was cloudy and the threat of more rain was likely.  In transition area (TA) I met a couple of cyclists from Taylors I knew. More and more people I know all the time.  Wetsuit or no? They said the lake was 74 degrees which is not real cold.  I eventually decided to wear it fearing I would be cold and also I needed the extra bouancy it offered.  I got in and swam about 3 or 4 minutes. Got my heart going.  I was in Wave 4 (4th group) start with men 50 and over and some other designations.  At about 1 minute before my swim start, I looked at my Polar watch and could barely see but it had stopped displaying and i could see water inside it.  I took it off and hid it under a big rock at far edge of shore. No sense ruining it even more.  I could see better (with contacts), but still had problems sighting. I tried to take it easy. The swim is always my weakness. I feel like a blind drowning rat. Not like swimming in a pool with lanes. Murky, choppy water with distant buoys.  A buoy had broke loose I would later find out. So some of us swam extra I guess. I vaguely remember someone yelling turn right also someone pulling on the buoy.   I got knocked by one guy who struck my bad elbow as my arm was straight. Ouch; had to breast stroke a while to help calm and orient myself then and several other times.  Swam to the beach and was in a big group. Maybe I did ok.  Pulled my arms out of suit as I ran up the hill. Passed other guys. I guess 20 minutes for swim.  Had some problem getting the suit off so maybe 10-30 second error. But did a pretty good T1 time. Guess 2 minutes.  Was able to get feet into shoes as I rode without mishap. The bike leg had bad traffic:  a car  blocking then later a truck pulling a boat. I was Impatient and passed it going across the double yellow lines. A possible penalty.  Was with Randy Mcdougall owner of Carolina triathlon shop so that was cool to be with an acquaintance. I had ridden with him before on shop rides.  I got frustrated with too much bike traffic at about mile 7 and decided to try and breakaway of the congestion. It may have overstressed my heart and legs but I stayed away. I was yelling at riders "on your left" when they should have been to the right. I was mad. It was like a car going slow in the fast lane of a freeway.  So many turns and hills on this short course I wonder if a regular road bike might be better.  Got into the TA and forgot to turn off my bike timer. Oh well. My average speed can be calculated. I'm guessing 35 minutes on the bike.  Had a real good T2 time I felt. Like  1 minute.  The Zoot shoes went on quick and I picked up other stuff and ran.  I ran hard and hoped I could sustain it. My heart rate was high and I risked burn out or cramps. Ran out to main road and bridge over the water with a gradual downhill. Then we turned right into a narrow road. Pickup a cup of water and swig it. Yuk.  The steep hill at about 1.3 miles was agony. I resisted walking it even if my steps were tiny. After the turn around point I began to think if anyone in my age group would catch and pass me. I ran hard as if I knew they would. Hold on. Off road run in rocks and mud grass. Going down the steep hill fast was hard on me.  Well at about 2.2 miles we were back out on the 4 lane road and a guy inched by me and I could see his age on his calf plainly as 50. I said swore out loud.   He was strong and I could not hold on. In fact I was blowing up and had to walk for about 10 seconds. I had to keep running. The road leveled out and I ran. Katie Malone was cheering us all on and I managed to barely blurt out her name as I ran by. She remembered my name and said it which I think gave me a boost.  Only 1/2 mile to go and I think I got to within 20 seconds of the 50 yr old guy when I was again about to bonk out and had to ease up a bit. Turning into the recreation area road and maybe 500 feet to go I gave it everything.  As I crossed the finish line the clock said 1:29:xx and I was thinking that was way too much time for me. What the heck?  And then I sat then laid out on the ground for a minute or two catching my breath.  I congratulated Randy Mcdougall as he finished and we talked about the cars etc. He said it was the craziest Tri he had ever done.  Later I found the guy that I tried so hard to keep up with. Franky Valley or maybe Valle. From the pee dee area of SC (Hartsville  near Darlington and Florence). We chatted a while. I had hoped he came in second in age group so I could be 3rd but he thought maybe he was 3rd. I had not looked at the results yet.  Later at the awards it was Franky up there on the podium in 3rd. So like last year at Tri the Midlands I was so very close to a podium finish. So close. That is what can motivate a person to work harder so that next time he can finish on the podium.  How can I improve?  I am competitive and experienced. No magic bullet. Equipment, training, rest, nutrition, technique are all factors.  So I did pretty good for no sleep and a not so good taper in the days prior. I'm 3rd and 4th in the last 3 sprint and Olympic distance races.  I realized later the clock started for the first wave about 15 minutes earlier. So about 1hr 15 minutes was my time. I have not viewed the splits like I normally do. I didnt see them at the event or online. I will later. I already know the swim is weak, bike good and run usually ok to good. Transitions are pretty good. The overall time I is 1:14:xx  Went back to the lake to get my watch from under the rock and when I reached under it something like a bird screamed or chirped and I yanked my hand out. I pulled back the rock but couldn't see anything. I would later that night take the watch apart and dry it out. I hope it may be salvaged. 

Early May 2014

May 2014 Not sure what to say. Same old training it seems.  I've been increasing my rides up to a 70 mile ride that included Ceasars Head. Have done Saluda several times. I have been increasing the running also and ran almost 13 miles a few weeks ago. Swimming is pretty good but weak left elbow.  I am tapering lately so as to conserve energy and be fresh for the Clemson triathlon.  It is Saturday May 10th and I have not done this venue.  It is South Carolinas oldest Tri of about 17 years.  It is a sprint Tri of 750 meter open water, 11 mile bike and 5k run. Not sure what to expect, but just go hard and "Tri my best". Lots of very strong competitive guys in the 50-54 age group. Now i'm in that age group and am the young end, but a 54 year old will likely kick my butt. My weight of 145 is not the 140 i want. Hope possible rain stays away. After the Tri,  miracle hill century training ride May 24 is a big training ride. I may ride from home out to the Pumpkintown start area. Do 60 miles in the mountains and ride home for about 90 to 95 total.  The MH century ride is June 7 at Furman.  I'm playing with the idea of doing the Assualt on Marion May 19 and trying for a 4th trip to Mt Mitchell via a swap with "pooped" rider at Marion. I work the Sunday before but am off that Monday. Last time I registered the morning of so I may again make decision last second.