Veg

April 22 Vegetables are good for you.  So today I went to the orthopedic doctor for my right knee. It has been very bad the last 3 days. I barely made it thru work this weekend. Sore and swollen. Took X-rays (nothing bad seen). Doc shot some cortisone into the knee.  Synovosis (??) I guess was the diagnosis. See doc in two weeks.  It is such a nice day and after the appointment I just sat in the truck and vegetated. Watched squirrels playing, listen to the radio. Read. Ate some snacks. Drove to the Y but then just sat and figured out my mpg for the last few months. Read some more. Listened to the radio.  I came to the Y to swim, but this vedging thing is nice. But I need to exercise some. Heck I signed up to do a century early June. I could just be a volunteer.  I'm not feeling sorry for myself. I am grateful to be able to walk, that I got into see the doc on short notice, that I can swim. Thankful I don't have arthritis (yet).  I could go on.  I guess Kobi Bryant was tweeting recently how down and out he is. He can't play basketball. He is bummed and worried he may have to retire. He has a few dollars that may get him by.  Over 3 hours after I was done at the Dr. I guess I will step out and head into the pool. But I'm not excited about it. Not one bit. Yawn. I want to take a nap. Vegetables are good for you, but being one is nice too. 

1st Quarter finish

End of march So I'm sitting here in the parking lot of Bi-lo and I just got done shopping. Hungry. A block of sharp cheddar cheese stared me down. I nearly never buy blocks of cheese but I had to have it. Anyway this will not help me achieve a lower "race weight". I did choose the reduced fat version. I'm am sure Dr. Oz would approve.  Training over the last couple of weeks has been ok. Right knee has been the focus of concern. Went to Indiana on 3/15 and ran the treadmill a few times in mom's basement. On the 19th I was in downtown Chicago overnight and I jogged the sidewalks/streets for about 4 miles at night. Ran the stairs in the hotel (a tower). Anyhow after all that my knee was sore and stiff. Off of running for a good while to help it heal. Torn cartilage or tendinitis not sure. Pain is low. Dr. Visit if it persists.  A MTB ride in the woods prior to Indiana/Chicago trip may have been where the knee stress peaked; climbing a very steep little hill and I felt something.  Doing the Cooper River Bridge run was a goal a year ago but it is April 6 and I work Fri/S/Sun. So I would have had to take vacation. The knee is not good and my training has been weak too. So maybe next year.  So swimming all I want and a gradual buildup on the bike. By the end of April I hope to peak on swimming with a sustained effort of 2-1/2 to 3-1/2 miles in the pool. My PR in distance was a few years ago at about 3.3 miles in like 2-1/2 hours. I've been doing 500 yards to 1700 yard timed efforts within larger swims, but no days over 2500 yds (1-1/2 miles).  Easter weekend rode 30, 20, and 56 miles on Friday, Saturday and Sunday. Right knee seems ok. Friday took the QR TT bike out with a new cassette and gave normal 22 mile (1500 feet vert) loop a good effort. 1 hour 18 minutes. Oh yea, forgot to inflate  tires (23c) and they were 70 and 55 psi !! Dumb. A lot better than a recent 1 hour 36 minute effort on the heavy Allez.  Sunday ride towards Saluda, but rain started and I chickened out; turn back at Mine Mtn. Road. Drizzle off/on whole way back. It was 65 to 70 degrees so it was ok. 3550 feet vertical. Beautiful flowers and a greening up going on.  Spring has sprung.  Well I ate over half the cheese block (360 calories, 200 fat calories) with a bunch of  pretzels to go with. Yogurt and a big navel orange. Dinner is over.  April 1st 2013

Jan/feb review

January February review There were no official events these months but still training in the 3 sports. Might run twice a week at most. Try to go to the Y and swim every day I'm off but usually it works out to 2 times a week.  Bike rides with Gusto Cycles bike shop on my off Friday and Saturdays if possible. Had one epic ride in Feb where a snowstorm hit at the end of a 50 mile ride and I rode about 5 miles in it.  I signed up for the Miracle Hill bike ride (100 miles) on June 8 so I will be training for that.  No commitment on the Charleston bridge run 10k. I want to do it but work that weekend.  

March start downtown

On  march 1 I rode with the Gusto Cycles group which was actually a bunch of the Finishstrong bike team. We went to Paris mountain and climbed up. I decided to not return with them yet go down the backside and to the Swamp Rabbit Trail. I headed down the mountain and it had lots of debris from a recent storm. Got on the SRT and headed downtown. Got there and went up main street and ate a snack and people watched a bit. I noticed signs saying no parking after 11pm. So I thought "what event?". Was there a run? I am so dumb for not knowing.   Later I saw a Trek Travel van with bikes on it. I went and looked at it and it was by the fancy old hotel. Then I saw t-shirts in boxes by the hotel fountain or circle. I rode over to them to see them. I then eavesdropped on an older guy (R.D.) near the shirts and another young guy greeting a young lady (NG) and a gentleman. I recognized the young guy as John Stoer a local elite runner. He was in his running apparel.  So this lady was saying she just flew in. She and the gentleman were also in running wear. The RD guy told the lady that he went to school with Bob Bowman. I think Bowman is the guy who started Nike. I watched as the 3 of them ran off. I figured that a race was tomorrow. I talked to the older guy (RD= race director). The race was the Reedy River Run (RRR). A long tradition in Greenville but one I had not done yet. I started thinking "what if I sign up?" The gusto ride on Saturday morning was cancelled due to possible snow on Saturday morning per last email I had but one of the Finishstrong guys said Beth may have changed her mind.  So I rode back up the SRT and up the backside of PM and home. 45 miles total. Ate a pasta dinner and I later called my mom and she looked up the race info online. This was at 8:30 pm. I drove back downtown (not really knowing if i would make it before the 9pm closing) and walked into the Ale House and registered for the 10k race at about 8:55. I was the last person to register!   So last minute.  Got my bib number, a t-shirt, studied the course route on a big poster board and left with the people who had just helped me. They were taking out the left over t-shirts. I seemed to be following these darn t-shirts around town.  I drove home, set my alarms and ate some more. I remember watching the 11pm news and they had a segment about the race. And they interviewed the race director!   He said to pin your bib to the layer closest to your body because you will take off layers as you run. I went and slept on that advise.   Got up about 6:30 am and ate cereal. Had made cookies night before and ate about 6-8 of them. Drove downtown around 7:45 am. It was snowing lightly as I drove, So yes it was cold. I parked right by the 6 mile mark on broad street.  I saw lots of people running around in small groups and alone. I had on a heavy coat and gloves and sockhat. I ran across the reedy river falls bridge to a public restroom. It was occupied.  I ran to another near the Lazy Goat restaurant. I got done with my last minute "system flush" and was back outside. Those cookies were not sitting too well in my stomach but I hoped I would be ok.  I ran to the start area then back to my car and took off the coat, exchanged the heavy gloves for thin ones, and the sockhat for a baseball type hat. Jogged back to the start. I had on my cheap walmart (Starter) running pants and a long sleeve technical tshirt under my new white RRR t shirt. I was cold.  There was no rain but the road was wet. I ate an energy gel at the last minute and unable to find a trashcan I shamefully dropped the wrapper as the starting gun went off. I did not see the first mile marker but estimated a 8:00 pace. At mile 2 I took the split and it was 14:45. Much faster than I expected. Also the heart rate monitor was showing like 172 bpm. I was nearly maxed out if it was accurate. Mile 3 at 21:40. A very light drizzle occurred but not for long. By now I was warm to the point of sweating and glad I shed before the race. We ran along the river and through Cleveland Park. At mile 4 I took the split of 28:40. I was loosing energy badly but it was flat. A guy wheezing or hacking up a lung was passing me.  At about the same time a guy about 10 years old was passing me too. I was wishing i could hang on to them. At mile 5 it was 36 plus minutes. Still a wonderful (for me) average of like 7:20 pace. Then the hills started. I took small strides but did not stop to walk even though my body said " walk! ". Up McDaniel and I was getting passed alot. Up Broad street past my car and up to main street.  Downhill the last 1/4 mile I flew. I finished in just under 48 minutes. I squat down for several minutes leaning on a pole. Seriously exhausted.   Grabbed a waterbottle from a guy and walked. Grabbed a sandwich and found a place to sit and eat (beside Pedal Chick bike shop) and continue recovering. I knew I would soon be getting cold as I cooled down. Headed for the car (jogging) and got back on the warm stuff and headed back to the finish. Got more free food and walked.  I heard an announcer say that at 10:45 they would award prizes. I went into the military outfitter store and looked around. Store has been there many years, has many old and interesting items. No 12 inch dagger or gas mask for me today. Later stood then sat on curb and listened to the winners. Non cash winners got a special glass tumbler. Actually I curled up and fell asleep for awhile. I stayed for the whole thing and the RD said if you can hear me come up and take one of the remaining glass tumblers. So I got a little something else out of it.  Very pleased with result (47:40 chip time) considering I only had run about 17 miles in the last 4 weeks!  Also the "longish" bike ride with 2x paris mtn had not helped my legs to be fresh. Good amount of biking and swimming helped my heart be able to cope.  I was 181 of 985.  Wonder what result I could have gotten if I had trained for it.  Oh yea, the girl who flew in was 22 year old Neely Gracie from Lake Orion, Michigan and she was the first female with a time somewhere less than 34 minutes. She broke the course record and won almost $1,500. The overall winner had a time of just over 30 minutes. 

Oct thru Dec 2012 review

Oct thru Dec 2012 review So I haven't blogged in a while. No events where I participated. I did volunteer at the Spinx runfest (late october) helping setup the marathon course flags and orange cones.  I did many "wellness events" for me. doctors, dentist, eye dr etc.  Free from strep throat this quarter of the year so I am happy.  I got an orthodic for my left foot and use it at work in my steeltoe boot. No cure but better than I had. I am able to do 6 mile runs with no problem, but the walking at work is hurting me. Will keep trying to remedy this.  Joined the Y in early October and have gotten my swimming back up to a high level. About 2 sessions per week. In late December I swam for over 2 hours and did 200 laps for over 3 miles.  The bike rides are couple times a week and an hour or two at a time. Record high power levels have been seen and I wonder if my calibration is off or I am really that strong despite the low miles and moderate speeds. Heavy bike (30 lb), heavy me (147 lb) and hills keep me humble.   Had a few shop rides with Gusto Cycles Group. Close to home, convenient, and good people.  I enjoyed a spin class at the Y and may do it again. My power for the hardest intervals was about 350 watts so I felt good about that.  Doing some work in the weight room and will be going there more often. My body weight is up compared to say B2B tri in Fall of 2011 and I struggle to bring it back down.  So no big huge training, but a solid base on which to maintain.  A more balanced and steady life for now.  See what 2013 might have in store. I may ramp it up and go off the deep end again. 

A light bike and eternal youth

Confessions of a Weight Weenie.  Over the years I have messed with my bike weight a lot. Starting around 2002 and my 28 lb Trek sport touring steel bike.  I was about 170 lbs then.  the complete system was over 200 pounds. Fenders and racks came off. I lost a few pounds. A few years later I bought a used Schwinn Supersport for $85 and it was at 24 lbs. Also I was loosing more body weight.  In 2005 the gift of a used Specialized Allez Epic came from Oregon. A 22 lb bike. I had lost about 30 lbs too. I was much faster now.  Another bike in 2007 was about 18 lbs. A huge decrease. But still I found new parts and new ways to take off weight.  Playing with removing grams here and there. Lighter tires. No handlebar tape. So on. Obsessed.  Anyhow I took the recently new to me light wheels and put them with my light frame. Took off extra stuff and weighed parts and pieces that could be taken off. I have several weigh scales for measuring small amounts. Wrote it out on paper. Did the math. See that I could have a sub 15 lb bike (without pedals). They always seem to leave off the pedals when bikemakers state their weights. Add 1/2 pound for pedals. Then the bike would UCI legal too. Pretty light.  For an uphill time trial I could even take off the front brake, front derailluer, big chainring (maybe),  left brake lever and cables. This would take off enough to give a 14 lb bike. Zoom zoom. Crazy crazy.  I have ideas for further weight reduction that could involve homemade or specially made parts. I probably won't pursue them, but maybe. If there is a huge markdown on some light part at a bikeshop  or  eBay - I might buy. I don't think I'm that obsessed though.  Of course the most cost effective and reasonable thing to do is become a big loser. Well maybe I am already, but I mean weight loss on me. I've been almost 20 lbs lighter. Could not sustain that but 10 lbs less of me is doable. Darn Hershey's Bliss chocolates,  Kettle cooked Lays potato chips and Mountain Dew (regular).  If only I was 15 years younger, was very fit yet light, had a 14 lb bike and good legs on a good day I could "slay" Paris Mtn.  The fountain of youth is in Florida somewhere, right?

Bike drinking systems

Bike drink systems Currently I have two water bottles cages on my triathlon (or time trial) bike. They are standard mounting locations within the frame as on a standard road bike.  I have been wanting to upgrade to a type of drinking system I have seen others use in tri/TT. Not sure what is best for me and I may have to experiment.  More aero or to be a cohesive overall system for speed. A mix of approaches may be best.  So I bought an aero drink system for my triathlon/TT bike. It is made by Vision Tech division of FSA, the same make as my aerobars.  The mounting is on the underside of my aero bar extensions. This is a "cockpit" mounted system. It has two separate bladders and combined can reportedly hold one liter (33 oz). There are tubes that sticks up to drink from like a straw with bite valves. One for each fluid actually.  Although it adds some weight, it seems negligible on a long flat course. Keeping aerodynamic tuck is the key and having the fluid constantly "staring at you" keeps you most likely to succeed at nutrition / hydration.   Profile Design, Torhans and others make aerobottles that I have seen many riders use. The PD has a yellow sponge mesh in it that I always think "how do they wash that?" or "yuk-drinking out of a sponge".  It seems simpler and reliable.  Anyhow, it holds a lot and is up front at your mouth. Big opening for "on the go" refill. Not sure how to quickly the refill while riding would be. It may take too long.  Another approach in this area are to just mount a standard water bottle horizontally between the extensions. That would require getting out of the aero tuck to drink from. A variation of this takes a standard bottle and adds a tube (Speedfil).  Speedfil makes a system with a special big aero bottle using the downtube cage mounting holes. It has tubing that goes up to the cockpit.  There are systems that put two standard water bottles behind the riders butt. It helps fill in the dead air zone and supposedly make the rider even more aerodynamic. That was the direction I was going to go with  and maybe I will in the future. Anyhow X-Lab is one company that makes good systems that top pro triathletes use. They even integrate the spare tire tube and inflator equipment into some models.  Not sure if I would also use one (the downtube cage only) or both frame mount cages. It depends on the race distance. The Vision system holds say 32 oz plus two bottles of 24 oz each adds up 80 oz total.  I know the Vision system would have saved me a minute or two in B2B as I refilled my water bottles out of their bottles. I stopped and got drinks. Perhaps I could just grab and go now. I need to research or rethink this more. Did i refill my bottles from a 5 gallon jug with a spout at the bottom? Not stopping is the goal.  Envision the jet-fighters refueling in mid air. If only I could have someone in a car fill up my containers. Yes they could just hand me new bottles.  I know I took 10 minutes at least at that one stop (hypothermia) at B2B. Way too long. There were other delays but part of it was time spent filing my bottles.  I got the Vision drink system for 80% off which made it an easy choice. I love a bargain.   Now if I could only get 80% off the entry fees of these races.