Monday, April 30, 2012

Pretty Big Training

It's 6:15AM and I am already drinking a Coke, catching up on calories from yesterday and needing another jolt of sugar and caffeine before I go for a run.

Here's what happened last week:
If I make it through this week, I should get in the same amount again.  And then I get a much needed taper for Triple T.

If you look at the weekly average of 16.6 hours and assume I will take off a full week (LOL like I have ever done that in the last 15 years), so multiply by 51 that's an 847 hour training year.  The fuck (TF (tm)--I've stopped using the W or What since it's a WOT (Waste Of Time)).  It's not like Joanna is pushing me that much farther than I would have pushed myself in terms of volume--my version of ATP had me at even more (and I bet she matches it hour for hour!!!)--it's just a matter of where/when the time comes.  Make no bones about it--I am getting in some serious quality time--this is not all LSD shit.

FYI, when I get to a point where I've been training a lot for awhile, my potty mouth gets even worse than usual.  I am just in that mode now, if you don't like it--fuck off.

This week promises to be quite challenging.  It includes 12.5 hours of biking, if I get it all in.  Even if all of it was LSD, that is still a lot of fucking biking.  Not like I am taking off from swimming (although only 2 swims this week) or running (um...5.5 hours), so this is aggressive, hardcore fucking training.  Let's fucking see how many fucking times I can say fucking in one fucking sentence.  OK, that was probably not a PR--I'll work on it!



That's all I have time to write.  I am sure a few people are still in a bit of shock after my last post--you know it's OK to ask me about my life and what happened to me.  I have never felt like I shouldn't talk about it--it's just that while people seem OK asking about someone's illness or other misfortune, talking about violence is difficult.  For me, too.  But it's in the sharing of the good and the bad that we help one another, right?  One question I'm sure some people have is do I ever channel that energy I had during a race?  The answer is NO.  I do have an extreme amount of mental toughness, I think, but I know that channeling anything negative is a huge WOT for me, and is not conducive to a flow experience.  Anger is an emotion that is best utilized in the moment of its experience and then let go.  I work very hard to not be an angry person, as I have some very good poor examples in my family!

On that note, time to go run, and have a wonderful week!

Saturday, April 21, 2012

Outstanding Performance



On Wednesday, April 18, I won a pen at the Dale Carnegie course that I am taking for work training requirement fulfillment.  The pen says “Outstanding Performance,” and was awarded to me after telling a story about a “defining moment” for me.  The award was partly for how I told the story (public speaking is one of the components of the course, and I am comfortable doing that) and partly, I think, for the courage it took for me to tell the story in front of about 25 people.

I have never told the full story to anyone but my parents, who are now gone, so telling it in front of a group was, itself, I suppose, a defining moment.  I decided to write the story and tell it here on my blog.  The story does make some people feel uncomfortable, which is why I have never spilled it in its entirety--most people would be too shocked to continue asking questions about the full sequence of events.

Let me preface this story with some background.  I have been an “outstanding performer” my entire life.  I began teaching myself to play the piano when I was 4.  I had my IQ tested when I was in first grade, and it was at that time near 150.  My Dad wanted the grade school to skip me at least 2 grades, but they would not do it, citing my lack of emotional maturity.  That was probably a smart move on the school’s part, since to this day I still consider the social graces one of my weaker points.

I was at the head of the class intellectually from then on through high school.  I was fast-tracked formally beginning in fifth grade, and was able to study higher level Spanish, math and English on my own, with minimal help from the teachers.  I rarely needed to be told to not raise my hand in class—the teachers knew that I always knew the answers, but I didn’t want to always be stealing the show or making the other kids look dumb.

As much as I made an effort to not stand out, you know how kids are—I was known as the smart girl who got all the attention from the teachers.  There was really nothing I could do to change anyone’s mind, but I began to feel increasingly separated from everyone else.  I had one or two close friends that were cool with me, and I did normal play stuff for my age.

In seventh grade, I switched to the junior high school and for the first time, encountered some teachers who were put off by my intelligence, as about this time, I began to challenge some of what was being taught, particularly in literature interpretation.  This was entertaining to me that a kid could intimidate a teacher, but I didn’t sweat it.  About this same time, I finally escaped my physical spazziness.  I still remember being able to turn my first cartwheel, and I joined the intramural girl’s basketball team and played center!  Can you believe that?  We won, and puny little me was at the center of it all!

I continued to be fast-tracked in English, Spanish and math, but sat through other classes at my grade level, even though I was typically bored.  Still, I understood the value of a broad education. 

Next, I began attending high school.  Apparently, the entire faculty hadn’t been debriefed on this smart girl and how they would need to give me special treatment unless they wanted an ugly situation on their hands.  All along to this time, Dad made sure that no teacher stood in the way of my ability to continue excelling and marching ahead of the other kids my age.  I remember being placed into freshman Spanish, and the teacher, Senor Llerandi (his son is Mike—a really good triathlete!), instantly recognizing that I was far ahead (like 4 years) of the other students.  He instantly took me under his wing and was happy to give me advanced study and allow me to tutor other students.

The same thing happened in freshman math—whatever that curriculum was!  There was a kid, Steve, that could tell I was far ahead of the class, and he must have felt intimidated because he told me he was taking Russian and German, which I guess he thought were far more difficult than Spanish, and wanted to hold that over me.  So I signed up for Russian and German, not to challenge him, but to challenge me.  Within maybe 2 weeks, the teachers for those languages could see the innate talent I had for picking up languages, and I promptly flew to the head of those classes and ended up tutoring other kids.  I recall being able to think in all 3 languages at the same time, and sometimes would mix and match what came out of my mouth!  It was fun for me, but easy—languages are structured concepts with rules and such, much like math, so it felt normal to me to study 3 at once.

I loved the studies, I loved helping the other kids along, but still this was high school, so if I had felt like I’d been singled out before for being the smart girl, it was even more apparent now.  Somewhere in the background, the faculty was made aware of me—partly because I was pretty unique in the school, and partly because I’d had 2 brothers and a sister attend the same high school ahead of me, and they were pretty smart, too, but I was going far beyond them.  I remember a few times during my first weeks of high school being asked by a teacher, “are you ’s sister?”  It was probably annoying to my brother Mike, who was 2 years older than me and in the same school while I was there.  He never told me what anyone else said to him—we weren’t very close at the time.

The one fun part of high school for me was that there was a handful of other kids who excelled in math, and we were put into classes with older kids, so at least I wasn’t alone in that area being singled out for throwing the curve on all tests!  We were geeky nerds before it became fashionable!  Math was my favorite subject.

I took Advanced Placement tests in English and math, and scored really high on them.  I had my pick of several colleges to attend, all offering me full academic scholarships, and one that offered me a combined music/math program tailored to me.  I forget to mention that I was a pretty good piano player, but I didn’t give it as much attention as I gave to my studies, and didn’t feel I was receiving adequate coaching in that area to major in it, so I concentrated on my academics instead.

I ended up choosing Northwestern University, partly because it was close to home, and my parents didn’t have money for me to be flying around the country.  I also wanted to attend a college with a student body bigger than my high school (there were about 3,000 students at the time I graduated high school) so that I could just blend into the masses and not be known as the smart girl anymore.

I had a full academic scholarship to NU the entire time I was there.  I’d saved some money up for extracurricular activities by working during high school.  Let me backtrack a bit.  I’d learned to type while in seventh grade, and it came naturally to me as I’d been playing piano since I was very young.  Within about a week in the class, I was over 80 words per minute, and I quickly got up to about 125.  My Mom was super fast at typing, but I exceeded her, and being my Mom, she couldn’t exactly be jealous of me, now could she? 

I attended summer school from seventh grade through sophomore high school because, well, I loved school!  But junior year of high school, I got my first job working at a fabric store.  I loved it, because I’d taught myself to sew when I was in seventh grade (mostly because my Mom no longer had time to make my clothes and I wanted to relieve her of that obligation), and it was fun to be immersed in a store where I could help others choose nice things and offer advice on material and patterns.  The summer before college, Mom got me a job at Allen Aircraft in Elk Grove Village as a typist.  Once again, I showed up, was the fastest typist they had ever seen, and this alienated a few other girls, as I received all sorts of attention for my talents.  And my looks.  By this time, I’d gone from dark brown hair to very light blond, and I’d slimmed down after the puberty had put some fat on me.  I won’t go into what the result of my then looks were, but let’s just say I didn’t suffer for men’s attention!

So I’d saved money from working in high school—the first thing I bought was contact lenses, and the next thing was a bicycle—a white, Italian Casati.  I liked biking here and there, and the bike I’d had since fifth grade was defunct, so I was pretty happy to have a new, really cool 10-speed!  I wanted a bike that I could easily carry up stairs.  If I recall, that bike cost like $250 at the time, and was considered fairly high end.  I gave it away about 5 years ago, as it was just collecting dust.

When I got to NU, I ended up pledging a sorority, Delta Zeta, and because I wanted to live in the house and needed to pay dues, I found a part-time job working for a genetics professor.  Initially, I was pre-med (I ended up changing to math major during junior year, and if I had done that sooner, could have had a Masters degree in 4 years--oh well!), and while I studied hard, I had decided that I wanted to have fun in college and a bit more of a social life than I’d had through high school.  My sophomore year, I was elected Social Chairman of the sorority, and my first order of business was to demand a bigger budget for parties!

Can you imagine me as a Social Chairman?  While I wasn’t particularly good at making friends, which I think was one of the drivers behind joining a sorority in the first place, since it gives you instant friends, I thought I’d challenge myself by becoming Social Chairman and seeing how I could contribute in that area.  I did a great job, but it was a lot of work in addition to my studies and my job, so I gladly passed the baton on that after a year. 

I did OK in college, but was OK not getting straight A’s.  I was one of the valedictorians in high school (there were 5 if I recall correctly), but when I got to NU, I was surrounded by people of that caliber, which was so much fun for me.  So I had successfully achieved becoming a small fish in a big pond. 

The first week I arrived at NU for new student week, I was registering for classes and was puzzled that they wouldn’t let me into sophomore math and English.  I went to the registrar, and they told me they had no record of my AP tests!  Also they said that I would need to take a foreign language, as I hadn’t taken any in high school!  WTF???

Rather than try and cut through red tape, I thought, fuck it, I will sit for your stupid placement tests.  So I did.  I sat for Spanish, math and English.  I proved handily that I knew my Spanish, and I placed into sophomore level math and English.  I ended up being bored in the math class (some bullshit calculus) and skipping most of the classes.  The professor did not like this, and called me to his office (I did show up for tests).  He said I would need to sit for a special final exam that he would make up for me.  I was like BRING IT, and had to take the exam sitting in his office.  We had 4 hours, and I was finished in an hour, and I aced it 100%.  When that same professor called me to review the test results with him, he admitted he understood that I had a special talent for math, and he asked me what I planned to do with it.  He put the seed of actuarial science into my head, I mentioned it to my Mom, and she knew a woman whose husband was an actuary, and long story short, I got a job working at Towers Perrin consultancy (now part of Watson Wyatt) while I was still in college.

Sorry I am taking twists and turns here, but the math professor that made me sit for the special calculus class was again my professor during senior year of college for the Measure Theory class, and he also taught the Probability and Statistics class for math majors, which I was also taking.  I took P&S to help with the actuarial exams, and was taking the theoretical basis for it at the same time!  The professor loved me and would often ask questions in the P&S class that he knew only I could answer.  Interesting turn of events, don’t you think?

So I was lucky to get a great paying job while I was still in college at Towers Perrin (well, it really wasn’t so much luck as seizing an opportunity), and the intent was for me to go full time upon graduation, which I did.  I couldn’t believe I had landed there at the salary they gave me just for doing stuff I liked doing!  Initially, I just went to their office to see what actuaries did, but as soon as I walked in the door, they handed me a job application, so I filled it out.  At first, they didn’t hire me because they didn’t think I’d had enough programming (I had one class in FORTRAN in college), but one man who interviewed me thought I was something special, so he arranged an interview with the owner (the company was privately held for many years).  The owner was really impressed with me, and I was hired.  The job was all math, and I learned programming there and got to work with some really super smart people, so I was in hog heaven!  I got my own apartment in Chicago near Loyola University and took the El downtown every day for work.

And now I get to the story I told last week at Dale Carnegie, although this written version will be much longer—I only had 2 minutes to speak last week.

I was 25 years old.  It was January, and I was walking home from work.  I was wearing a dress I had sewn—a one-piece made of a copper and white print.  It was my favorite dress at the time.  I was wearing a coat that I had made.  My Mom had given me a really cool coat of hers that I wore out during college, but loved the unique design, and so I took it apart and remade the coat with all new fabric.  It had an ermine collar, and I loved wearing that on it, too.

I got to the door to my apartment building and put the key in the lock.  Immediately, I felt the sharp blade of a knife on my neck, and something metal against the side of my head.  I figured it was a gun.  There were two men.  They made me walk with them, with the knife and gun on me, up to my apartment.  First they wanted all my money.  I did not carry much cash on me, but I gave it to them—I think it was $30.  They insisted I must have more in my apartment, so they began ransacking it.  One of them emptied every drawer and closet and box while the other kept the weapons on me.

Next they made me strip and they began raping me one at a time.  Over and over.  While telling me that I was the cause of all their problems, being white and rich (they were black).   While holding the gun to my head and the knife at my throat.

All I could think was 2 things: 1) I need to disassociate my body from this and stay within my mind and 2) with my mind going full force, I have to figure a way out of this.  I was raped over and over for 3 hours.  I did not cry.  I did not let myself feel what they were doing to me physically.  But I could not let my mind give up and give in to the tirades of these people.  I never once acknowledged that I was responsible for any of their situation.  I can’t remember exactly what I said to them, other than I recall steering them around to the thought that I would let them walk out of here and they would never be found.  They were both wearing stockings over their faces, and I doubted that I could identify them anyway.  I had a bigger objective in mind which was to stay alive.

It turned out that one of them was the “leader” and the other was just along for the ride.  The assistant ended up telling me that this wasn’t his idea, and that he thought that they should let me go.  Somehow I appealed to this man and convinced him that all would be OK, that they could take whatever they wanted, but to please go.  At this point, I suppose it didn’t matter whether they killed me or not.  I just wanted it to be over.  I’d already had my dignity stripped away.  I didn’t care about any of my material possessions—all I cared about was my life.  I didn’t have any of those “life flashing before your eyes” sensations—it was just one of pure survival instinct.  I also didn’t have a sense of time during this—they’d taken the watch off my hand right away, and I was being held in the living room where there were no clocks.  I was living moment to moment.  I knew that nothing could be worse than this current moment, but I had no time to engage in hatred or self-pity.  Those things would not save me.  I did not pray.  God would not save me—what would save me would have to be ME and me alone.

Near the end of the ordeal, these men took my TV and my sewing machine out the door, of course, while one was keeping watch over me.  They did not take my bike.  The only memory I have of the actual rape was at this time—the assistant had his dick in me telling me it was going to be OK.  He even told me I was pretty.  I can remember lying there looking up at this person--no doubt with a rather vacant stare--and despite my physical circumstance, knowing he was telling me the truth. A few minutes later, he got up and out of me, and left.  I waited maybe 1 minute before I got up off the floor and ran to the back door and locked it, called the police and threw some clothes on.  My apartment was in shambles.  My favorite dress was tossed on the floor, but I still had it, and the beautiful coat I had made was still there.  I was still the same person who had walked home from work that day wearing those clothes and smiling.  I called Mom and Dad.  I could barely tell them what had happened.  They met me at the hospital where I was taken by the police to be examined and cleaned up.  I was a mess.

But I was alive.  I didn’t know it right then—it took a few years—but by surviving that, I knew I was able to do anything I ever wanted to do. And nobody was ever going to beat me down or take anything from me that they did not have the right to take.  Despite having experienced true evil, I have never harbored any bigotry towards black men or any particular person.  What happened to me was two scarred people and a random act of violence.  They were never caught, but judging from how drugged up they were, I am sure they did not live very long.

But I did.  I suppose this is one of the reasons I became drawn towards endurance sports.  I try not to act jaded when someone tells me of the “suffering” they experienced during a marathon or Ironman, or even longer distance events.   I try not to roll my eyes when yet another person tells me I am crazy, or calls me a mutant, or expounds on how they would never train the way I do (even though I know they often wish they could).   I am not sure anyone would really want to have had the experience I had that would give them the mental fortitude to think of a 5-hour ride on the trainer, that I will do today, as “no big deal.”  It really isn’t.  To me. 

I no longer have that dress.  I wore the shit out of it.  Every single time I wore it, I knew I was strong.  And beautiful.  And that no external event would ever define me.  Not violence, not some race, not the pretty flowers that grow in my yard, not the beautiful bikes that I own and love to ride, not anything on the outside.  But that is what most people see and want to believe about me.  Inside me is this person who is strong and loving and compassionate.  That is how I like being viewed.

I still have the coat.  I rarely wear it, but when I do, I remember what we have gone through together.  I bought the same sewing machine to replace the one that was stolen.  I still have it!  I still sew on it, but up until this moment, it has never reminded me of what happened.  It is just a thing.  I bought the same TV to replace the one that was stolen.  It only died 5 years ago.  The same year that Dad died.  It was just a TV.  When Dad died, I felt worse than when I had been raped.  Grief is mental pain.  Mental pain is far worse than the physical pain I’d experienced. 

When 9/11/2001 happened, it was shortly after I did my first Ironman in Lake Placid. That is the only time that the remembrance of my rape and robbery came back to me full force.  I couldn't stop watching the news stories about the people on the airplanes that were crashed into the Twin Towers or onto the ground.  I knew exactly what it felt like to be faced with the ultimate senseless act of violence, but to remain strong and keep one's integrity.  There were days during that week when I just went outside and screamed at the top of my lungs, "I KNOW HOW YOU FELT" even though those people who died on those airplanes couldn't hear me.  I knew they had died remaining true to themselves and their country and their fellow man.  What those people did was heroic.  What I did was self-preservation.  

I hate it when people call someone a hero for just doing what it takes to save themselves--like lose weight, overcome an addiction, or pick themselves up after a life-changing event.  That is not an act of heroism.  That is mental fortitude.  I am surely not a hero.  I saved myself.  That's all.  But sometimes by saving yourself, you can help save others, and so I guess part of my mission on Earth is to help others save part of themselves in some small way.  The way I try and do that is by showing others what can be done.  If it comes off at times as arrogance, good genetics or luck, I don't really care.  I know where it comes from.  It comes from within, plain and simple.

I suppose it’s appropriate that during the year in which I have lofty triathlon goals that I would step up and tell this story.  It’s been 30 years since it happened, and I truly don’t think of it very often, but I feel good that I was able to tell the story in public, both in person, and now here.  Maybe you see a different side of me now.  Please don’t pity me.  Hell, I am just happy to be alive!  And if I can kick some ass at the races this year, well, that is just so much more icing on my cake!

Monday, April 16, 2012

End of 6-week Training Block

Whew! It's been 6 weeks since I began training with Ms. Zeiger, and I've had the pleasure of completing boatloads of high quality training:



Nothing insane here--I've done close to this volume before--but the difference is that I'm recovering from it week to week and putting in some solid training performances. I am really enjoying the challenge of swimming Masters and then JZ's occasional swim workout (hers are typically harder than the Masters workouts), learning how to really run easy when it's called for so I can then run fast/hard when I am supposed to, and the same for biking.  This is solid training!

I have to mention, as always, that my metabolism is sky-high.  I've stopped weighing myself because it just doesn't matter--I am incapable of putting on weight unless I start eating total crap, plus I just don't have time to eat any more!  Saturday's workout was a straight 1-hour swim and then a 2:20 run, ending last 20 minutes at marathon pace (sounds easy, right?).  This was the day after a 3200 swim and 1:20 hill workout (run) on Friday.  I woke up at 2:30AM Sunday morning and made a huge turkey sandwich.  I thought I'd eat only half, but I chowed the entire thing and then blissfully passed out until 5:30AM.  My fridge is stocked with lots of string cheese, eggs, English muffins (I no longer have time to make my own breakfast muffins--will get back on that in the fall), greens/tomatoes for salads, grated Romano cheese (salad/veggie topping) all sorts of lean meats, stir-fry toppings and pasta sauces, and then, of course, Gatorade and Infinit.  Dry/canned pantry has plenty of rice, pasta, tomato puree, sardines, canned fruit, jam, Chinese stir-fry ingredients (bamboo shoots, tiny corn, mushrooms, sauces), canned chiles and salsas.  I eat well!

This week I get an entire rest WEEK!  Fuckin' A!  I have no long run this week, but get to ride 5 hours on the weekend.  There are still not any organized rides with regularity, but in 2 weeks I am heading to Wisconsin for the Quadrupedal Century, which should be fun.  And then I get a nice taper for Triple T.  Shit--racing is about to begin!  But I feel super well prepared, as basically I've been getting in the TTT distance between Friday and Sunday every week.

This weekend was particularly challenging--Friday was 3200 swim and 1:20 run hill workout.  Saturday was that 1-hour swim and 2:20 (I shortened to 2:15 since Friday run was longer than anticipated) run, and then yesterday was 4:30 ride with 1-hour run off the bike.  I only rode 83 miles for the 3 days, but I ran almost 29 miles in the 3 days.  That run off the bike yesterday was a real test for me--I was to run easy (WTF else could I do after all that?), and I was shocked at how much less it sucked than I was anticipating.  I ended up running 9:46/mile, which would be fucking awesome in an Ironman, eh?  It FELT like I was on the last hour of an Ironman, for sure!  Actually I'd be quite happy with an even 10:00/mile in IM marathon, but we will see.

All I can say is that JZ is toughening the shit out of me, and I am loving it! I continue to not question whether I can do something or whether I can go as fast as I am supposed to--I just do it.  And as long as I stay on top of my calories, stretch, sleep, I am good to go.  However, I am truly grateful for this rest week, as I have plenty of things to do!

Friday night my dryer crapped out, but it's good timing for me to replace the washer/dryer pair while the walls are down in my family room.  The remodeling has begun, with new wiring installed on Friday.  This week the electrical gets finished, hopefully the new washer/dryer installed, and preparation for drywall installation next week.  On Friday, they cut power to my upstairs, where my bikes are living temporarily, and I had to ride on the trainer, but had no power to operate the fan, so I yelled downstairs to send me up an extension cord so I could get on with it!  I have actually been enjoying riding in my living room, because I can blast my BIG speakers for huge amounts of tuneage!  My recent muse is Nicki Minaj--she is so dirty, but her melodic and dance songs are great!  Stupid Hoe is hilarious to listen to while biking!  Basically the first 9 songs of Roman Reloaded are filthy dirty rap, but the remaining (except for Stupid Hoe) are really great, "normal."

Here's how things look in my living room right now (huge mess!):

(Sorry I can't Google to display the second pic in its proper orientation)

Good thing the bikes match the living room, huh?  See how I lined up all my bitches on top of the shelves?  Cracks me up.  My dining room table is covered with shit, and there is shit under it, some of which is new waiting to be installed downstairs (faucet, knobs, surround sound, e.g.), some of it just temporarily relocated (dry and pop-top canned goods from pantry).  I am accepting of the mess, and will thoroughly clean all this once the downstairs is finished.

I had my first Dale Carnegie class last Wednesday.  It is a cult.  But I can go with the flow there.  We had to make up words plus actions to help other people remember our names.  So what I did was She-Ra for my first name and "plummet" for my last name.  I got up in front of the room and made the Princess of Power pose as if I were on top of a cliff.  Then, He-Man comes and knees me in the back, and I plummet down the cliff face.  Of course, I quickly recall my super powers.  I rolled on the floor for the plummet part.  I got a big hand for that.  One of the course objectives is to increase self-confidence.  A few classmates already correctly figured out that I don't really need that.  But actually there are a few situations where I could have a bit more, and so this is one of the things I will work on.  We also had to write down our vision for where we would be in our personal and professional lives in October.  I won't say what I wrote down unless it actually comes true, in which case, well let's just say life would be fucking fantastic--even more so than it already is!

Anyway, I'm glad for the rest week this week and can tell I'm still behind on my calories from the weekend, so off to eat and settle in for an easy day of training and hopefully, work!

Sunday, April 08, 2012

A Little Race Report and Hanging in There

Yesterday I ran the Egg Shell Shuffle 1/2 marathon, that takes place in Busse Woods.  It was a really nice day for running, and ended up a tad warmer than I would have liked.

My expectation for the race was 2:10 or better.  While I think I'm coming around on my running fitness, I am still stressing about the remodeling and not sleeping as much as I should.  Sidebar: on Friday, when the contractors were here, I went downstairs to hop on the bike and it had been moved--TRAINER AND ALL!  I about blew a gasket and asked why they had moved it without asking me, and proceeded to read them the riot act.  DON'T TOUCH MY FUCKING BIKES.  I don't know what is on their hands.  I freaked out that they had picked up Skull Kingdom without disconnecting her from the trainer, and I had a 1-hour angry ride after that, where I'm sure I went harder than I should have.

Back to the race--I locked onto a group of 3 runners, and I could just tell the guy with the yellow shirt was pacing them.  I've been around long enough to recognize someone running a perfectly even pace, and I introduced myself to the pacer, Doug.  I asked what he was pacing them to, and he said 2:05.  I thought we were slightly off that pace, but I figured, what the hell, may as well hang on.

I should have stopped before the race to poop, and I had "that feeling" the entire way, which I am sure slowed me down a bit.  I was able to talk while running with them, so I know I could run faster, but I could feel some accumulated fatigue and knew I'd need to HTFU to keep on pace.  At about mile 9, someone's wheels came off, and it wasn't me, and it wasn't Doug, so I just ran ahead.  There was a girl in the group that hung with me for a bit, but then even she dropped off.  I finished in 2:07:17, which included time to stop at my car and put my windbreaker and gloves in (let's call that 15" as I was pretty focused on doing it quickly), and then the CAUTION tape to mark the finishing chute on the grass was blowing all over the place, so I kind of did a zigzag there at the end, which probably cost me another 15".  Whatever.  I feel good that I did not bag it (except for mile 13--I was a bit tired and that one went just over 10'), I ran the whole fucking race needing to go potty, I was not tapered for this, and what the hell, I ran 2:15 at Cary 3 weeks ago.  At least my time is coming down.  I think I'm good for 2:05 in a half and maybe I can get that down to 2:00 by July.  I don't know.  Ask my coach!

Before and after the race, I hung out with a couple of guys running the Skecher's tent, where they were selling the Go Run shoes, which I had wanted to try based on friend's recommendations.  These guys were fun to talk to, and I was a bit wired before and after the race, so we had a great time.  I ended up buying a pair of the Go Run's, and hope to use them for some grassy speed work soon.  They feel like slippers!

On the way back to my car, I stopped (finally) by the food table and there was a box of pastries, and I spotted a bear claw in there and I was in heaven!  I broke it in half (it was about 8" long) and began stuffing it into my mouth--it was so tasty!  I knew that this would digest pretty quickly before my swim.  Coach had put the swim on the schedule for Sunday together with a 5-hour ride, but I was like fuck that noise--even though that is a great workout to swim long and then bike long, and I HAVE done those fucking workouts--just 4 months ago, remember???  But this weekend was not the time to do that combo the day after a 1/2 marathon and with no rest before.

Since my Y doesn't have much lap swim on Saturdays, and I was in the general area, I decided once again to drive to the Buehler YMCA in Palestine (really the town is called Palatine, but I like the biblical moniker better).  I got there, and there was a sign about the pool being closed from 1-2PM for an Easter egg hunt, and I was momentarily freaked out, but then I realized it was the FAMILY pool that was closed, and the girl at the desk could tell how happy I was--it was obvious I was there to swim because my fins are on the outside of my Speedo bag.

Just like 3 weeks ago, I hit up the hot tub first to stretch out my legs, otherwise I would cramp like I had the bends.  Then I hit the pool, and the water was a great temperature--not too cold, and not warm, either.  Here is the "fun" workout I did:

1500/1000/500
warm up 400 every 4th length backstroke
8x50 @ 1:00 odds hard, evens moderate
1500 descend by 500 rest :45
1000 with paddles moderate rest :45
500 hard effort
200 warm down

Um...wow that was sure fun after a race.  I didn't start thinking my coach was Evil Bitch until about halfway through the 1000 with paddles.  On the plus side, a workout like this gives you precious little time to think (if you are used to long workouts like I am, that is), and believe it or not, it went by pretty fast.  I was done in 1:20.  When I finished, I wanted to kill someone or make them do what I just did for punishment for no good reason.  It's just this feeling I get sometimes.  I never verbalize it, though ;)

I went back into the hot tub to stretch out my upper body and warm up, since I knew I'd be pretty chilled.  I got in and it felt good, and then I was doing a psoas stretch and one of the jets hit my right adductor, and it started to cramp up!  I was sort of laughing, but I think I said some bad words, and I know I made a crazy face, because adductor cramps are just odd--I think this is the first time I had one!  I have had every muscle in my feet cramp (and they did a little while I swam but not too bad), my quads, never my hammies though.  Anyway, I am sure the other people in the hot tub thought I was going to die or something, but I just adjusted my position and the cramp passed quickly.  Still, I thought it was hilarious, and I said, "Don't worry, I'm fine," even as, I'm sure, they thought who is this fucking crazy woman with the flamingo suit.

I'd drunk Infinit during the race, had a bear claw, drank more Infinit during the swim, and I had some string cheese and Endurox in the cooler in my car.  While I was hungry, I figured the faster I got home the faster I got beer, so I chowed down a piece of cheese and put the Endurox into the cup holder and headed home.

It was gorgeous out, and I had the car windows down a bit, and I tried not to speed like a crazed motherfucker--there were all forms of cop on I355--blatant State boys, camo cars, 1/2 camo (I saw one flashing briefly then it just stopped), and lots of people getting pulled over, so I just tried to not be the fastest one on the road.  I did not time my trip home as I sometimes do--I just focused on GET HOME AND GET BEER.  At least I was already showered up and clean, so all I had to do when I got home was take all the crap out of my car.

Mmm...BEER.  And how nice to be able to go into the fridge and pull out a roasted 12-lb. turkey for lunch!  Well I had cooked it on Friday, and will freeze about 1/2 of it, but I need to get my feed bag on to work on this thing, so I yanked off one thigh, popped some leftover couscous into the microwave, sipped beer, and pondered how fucking great my life is! So I finished chowing down LUNCH about 3:30, caught up on Facebook, went to the grocery store, came home, decided to eat one of the two Cadbury Creme Eggs (I haven't had one in a few years) I bought as a treat which I figured I deserved, stretched some more, then started in on dinner around 6:00PM.

I decided I needed more carbs so it was rice with cheese and turkey, and about 30 minutes later, I ate the other Cadbury Creme Egg, what the hell, right?  Then I realized I was fucking tired, so at 7PM I headed upstairs to relax on the bed and watch TV for a bit, ate a handful or so of jelly beans (I keep them on the bedstand now because I need to eat constantly, and even though I was stuffed from dinner, I know I needed more calories), and I passed out at 7:30.

I woke up this morning feeling like there was a hole in my stomach, so I have strapped on the feed bag for my ride today.  It's going to be a cool-ish day, but no fucking way I'm riding on the trainer, so I will head to Fermilab and do 5 loops (about 100 miles) and call it a day.  I am already salivating over the McDonald's cheeseburger that I will get right as I exit Fermilab.  I am earning my treats now, and honestly, it's tough for me to stuff all the calories down, but I am trying valiantly.  Before I ride, I will have English muffin with copious Lingonberry jam (from IKEA, which I like to call "Divorce World," because that's where people go to buy new furniture when they get divorced), a hard-boiled egg, 2 bananas, a can of Coke, and the cooler will be packed with 5 hours of Infinit, a couple of pieces of string cheese, a package of peanut butter and cheese crackers, water and maybe some Gatorade for a change of flavor.   Also Endurox to drink right when I finish and then I'll hit up the McDonald's on my way out.

Tomorrow I get a rest day, and if I get through the ride today, it will be another 20+ hour training week.  This shit is hard core training, and I can't believe I feel as good as I do.  Well, ask me again at about 3PM today!

Sweet little medal for my efforts yesterday, huh?

Monday, April 02, 2012

Another Great Week of Training and Beginning of the Apocalypse

I had another great week of training.  There were a few rough spots, as I was making the last of the design decisions for the remodeling project.  I decided I am calling my family room, once it's remodeled, the Den of Iniquity.  I might even have some sort of custom bar sign made for it.  The lamp above is my odds-on favorite.  I considered a ceiling mounted disco ball, but this will be just as nice.

Here's what I did last week:
That is a hefty amount of training!  Coach is scheduling the workouts perfectly, with the right mix of intensity and volume, so that I'm able to recover and move on to the next one.  I had an absolutely fantastic long run yesterday.  The plan was to run 2:20, with most at an easy pace 30-45" slower than marathon pace, and then building last :30 ending at marathon pace.  Right now, based on my fitness, my marathon pace is 9:21.  It was cool-ish outside, and I am still working on holding my run paces down, so I decided to run for 1:30 on the treadmill at home and then head outdoors.  I did 9.1 miles in 1:30 at home for a pace of 9:53, then I headed outside and just started running at an easy lope.  Mile 1 was 9:12, but felt pretty easy, and I knew I would be climbing soon enough, so next mile 9:32.  The next mile has a slight uphill and then big downhill, so I ran another .7 or so of it at an easy 9:16 pace, then turned around and decided now it was time to work harder.  Since I had to go uphill right off the bat, with just a little more work I completed the .7 or so miles 11 sec. faster.  Nice.  Then the next mile with a slight downhill I did in 9:02.  The final mile includes 1/3 mile nice downhill towards home and the rest is flat, so I typically can run it fairly fast, and I did, in 8:39!  So the outdoor part of the run was at 9:05 pace, pretty nice!  A bit faster than marathon pace, but it felt great.

Now mind you, I'd swum 4,000 yards before this run, and Saturday's workout was a :50 run and a 4:00 ride, so that's solid work, I think.  If you just look at the training I did for Friday through Sunday, it included about 26 miles of running, 4,000 yards of swimming, and about 110 miles of biking.  Do those numbers sound familiar?  Yes, that's right, I'm doing an Ironman in 3 days on the weekends now.  In May, I will do it over 2 days at Triple T, and then of course in August in one day at Ironman Canada.  I'd say my training is pretty dialed in at the moment.  Thanks, Coach!

This week I get a bit of a break on the training, although here come the long rides--Sunday is 5 hours.  Yay!  I hope I get that one in outdoors--coach said the same, but I told her no big deal if I have to do it indoors.  I've done that before ;)

This week also begins the formal work on the remodeling project.  We start with the exterior stuff this week, then next week we do the interior prep, and I also start my night class.  The week following the destruction/reconstruction begins.  I can visualize what the room is going to look like now, and I am just so excited about it!  My biggest concern is that the room is finished according to my schedule.  I keep receiving reassurances that it will, but you know how that can go.  I did tell my guy that there is a $500 cash bonus to him if he finishes on time.  This was suggested by my friend, Susan.  What a great idea!  By "finish," though, I mean soup to nuts.  All the pictures are on the wall, all the electronics are hooked up and functioning, all of it.  It means that I can move all my crap back into the room that is now located elsewhere.  The finish date is May 14, the week of Triple T.  I want it finished so I can plan a party!  And party I will after my first major race, I think!  I will still have 2 more night classes after that, but gosh, once that's over it will be like I have almost nothing to do!  NOT!

Oh yeah, I formally registered for Ultraman Hawaii.  Assuming they accept me, I'm going!  I am now starting the process of scouting for my crew.  My dream crew that's first on my list is semi-confirmed--that would make me SO happy!  It's a huge commitment for someone to make to crew for this--I only hope I can make them look good by racing well!

So, my life will begin to spin slightly out of control this week, and I will try my best to hold it together and complete my training and keep my sanity.  But it's only 2 months--I've gone through much larger visits to Hell, so this time should be a relative snap!

Sunday, March 25, 2012

Great Training Week and Happy Spring!

I had another great training week capped off today with a 3700 yard swim (death by 200's I call it) followed by a 2-hour run, where I ended up running 13.67 miles in 2:01:44, so I guess on a flat-ish course, my running is coming along just fine!

This morning I had to decide where I wanted to run.  I wanted to hit up Waterfall Glen so I could test up my hill strength acquired from last week's 1/2 marathon in Cary.  But I figured it would be muddy and generally wet from the good amount of rain we had on Friday, so I thought, hey run from home, that way I can smell all the nice things in bloom right now.

First I had to swim.  The workout called for 6x100 and then 10x200.  For some reason, I hate 200's.  They are in that grey area between 100's and 300+.  I got through the workout in good shape, and then went home to eat something before I headed out to run.  I decided on a piece of toast with jam and 1/2 can of Coke (not at the same time!).

My run was to be easy out and a little harder on the way back.  It was already nice and warm at noon, so I wore shorts and a singlet, and took my Fuel Belt loaded with Infinit. I am getting better at holding my pace down when I need to, but I'm not quite there yet.  Still, considering I'd trained pretty hard yesterday (3:30 bike and :40 run) and had swum, I felt pretty good.  Once again, I was rewarded with such sweet smells of spring, and so in my head I made up my top 3 flower smells:
  1. Plumeria.  The smell of Hawaii!  I get to smell it again in November!
  2. Oriental Lilies. I have a bunch of these, and they usually bloom in July, but this year I expect they will be early, like everything else has been.  Their fragrance is so nice, especially on a warm summer evening.  Just a few of the bulbs can perfume an entire yard, but I have like 20 or 25 of them blooming all at once.  They are my absolute favorite flower.
  3. Viburnum 'Mohawk.'  I used to have one of these in my front yard, but it got yanked when the sidewalk was put in.  My neighbor planted one in the back, but it originally had too much shade.  I corrected that by removing some shrubs and a tree or two, with the result that while it is on the properly line, the shrub leans toward my yard and I get all the smell!  Lots of people plant these for spring fragrance, and they smell sweet and spicy at the same time.  There were plenty of them along my run route today, and a few of them I had to stop and put my nose right in them!
I ran easy, and practiced good form and easy running uphill on the way out.  It didn't matter how fast I was today, and I really wanted to enjoy it.  When I got to Hinsdale, in the window of the bike shop there I saw a Dutch-type bike that had skulls on it!  I had to stop, so I went in and asked if the skull decals were for sale.  Nope.  Well, they match exactly to the ones on the bed skirt that I made two years ago:

I told the mechanic dude that I had skulls on one of my bikes and he described Skull Kingdom!  He said he'd seen it, and I was puzzled--I never took it into that shop, as that would be like cheating on my bike mechanic, but it made me laugh that some random guy had remembered my bike!  Well, it is quite distinctive.

I soldiered on from there, and ended up running 2' extra after the 1 hour mark, figuring I'd negative split and I allowed for a good negative split.  When I was back with just under 5 miles to go, there was a freight train that I had to wait for.  No big deal.  There was some Crossfit whore who was walking, and she got caught by the train as well.  She was doing all these bending over stretches for the onlookers in cars, and I was laughing my ass off.  While she did have a good bit of muscle on her, she also had plenty of fat that if I had that much, I wouldn't be wearing tiny butt hugger shorts like she was.  Just to be funny, I flexed my biceps and took off my singlet so everyone could see my ripped upper body.  I'm sure all the cars stopped by the trains had a good time!

I had to pick it up on the way back, and the little rest for the train was nice.  Right after that, I climb back up for about 3/4 mile, then I got a nice downhill, and then the big 1-mile hill that's 3 miles from home.  I was feeling the heat by now, and cursed that I should have gone out slower, but oh well, too bad, must press on.

I was pretty happy that on the way out I averaged 9:18 and then 8:57 on the way back in!  So average pace for the entire run was 9:08!  A little better than the 10:13 I did last week in the 1/2 marathon.  I did have a few breaks, but I am still encouraged that my running is coming around.

For the week, I swam 13,400 yards, biked 185 miles and ran 32 miles.  Also 1.1 hours of strength work (I skipped some, but will get it all in this coming week, I'm sure).  And all that was with a rest day on Monday!  Holy shit!  My swimming is coming along--the Masters coach says I'm making fast progress on my stroke, which rocks.  I even took a turn at swimming 2nd in my lane on Thursday and kept up just fine.  I've got many more weeks of it to improve, but now I have better tools to do it, both in and out of the pool.  Biking will be tough to evaluate until I'm riding 100% outdoors, but for the amount I'm already doing, I feel pretty good.

All to the good, and I have 2 more weeks before the big remodeling project begins and the night class on Wednesdays.  I only have to keep my sanity for 8 weeks, and then I get to race at Triple T.  All systems appear to be working, so with that, I need to go eat again!

Hope everyone had a fantastic weekend!

Monday, March 19, 2012

First 2 Weeks and a Little Race Report

I survived my first 2 weeks with Joanna!  I shouldn't really say that, because the training is going to keep coming, as I would expect.  It's just that for how much I am already doing, I feel pretty darn great--some level of fatigue is expected, but I am (knock wood) healthy and strong!

Yesterday was the Cary March Madness 1/2 marathon.  I've registered for this before but blown it off, because the weather is typically shitty.  This time, though, with our lack of winter in Chicago, and sudden summer in March, there was no excuse not to show up.  I knew the course had a reputation for hilly, more so than the usual stuff that I consider hilly for this area.

I arrived at the race and wore my light windbreaker to go get my packet and was slightly chilled, but knew that my clothing choice (shorts, bra top and singlet) were perfect, and that it would be warm.  I ran into a few friends--Ino, Juan, Debbie and Val.  Val showed up on his MTB to send me off, but not before chattering away asking me a million questions which annoyed me, so I sent him away.  Still, how can it not feel good when someone you know shows up at a race to see you?

I wasn't so much nervous as wanting to put on a good performance and not disappoint my coach.  See I am already in that mentality that I want to be on top of things all the time.  Well, let's take a look at the course:

Um...hilly, eh?  Someone told me this is rated as the 3rd hardest 1/2 in the country.  I don't know whether that's true or not, but it is the hardest 1/2 mary I've every run except maybe for that one part of Ultraman Canada that was straight up some mountain.

My race plan was to try and go out at 9:30-9:35 for the first 8 miles and then see how I felt and either hold or slow down.  Mile 1 was 9:37, so perfect, just a slight uphill, no worries.  Miles 2 and 3 together were 19:04 (forgot to hit watch at 2), so all good, right?   And then the climbing began.  I tried to keep my cadence up and just watch my RPE (I don't wear an HRM), and fly downhill whenever I could.  Miles 4-7: 10:07, 9:50, 10:34, 10:26.  Well there goes the 9:30's.  But I wanted to run strong, and in my head, I was laughing at myself that the course was much more challenging than I could have imagined, and it's not like I thought I was in shape for a good 1/2 marathon anyway.

Miles 8-13 went 10:23, 9:27 (OMG a downhill!), 11:07, 11:15, 10:38, 10:23 and then :55.  When I finished (2:13.52 total, subtracting the :35 it took to get to the start line--no chip timing), I thought I sucked, but I felt pretty good for having run that course.  My suck ass performance was at 10:13 pace.  This was my first long run on asphalt since last November, only my second long run outdoors this year (first one was a week ago!), first super hilly encounter (last week's long run I thought was hilly, ha ha not compared to this!), and on Saturday, I'd run an easy 3 something miles, biked 2:30 probably a bit too hard, and did about 20' of strength training including lunges and squats!

So when I put all of that together, I probably shouldn't complain too much.  Here I sit writing this, and I have not one single bit of soreness in my legs.  How can that be?  Shit...maybe I am finally strong enough to carry this load in style and maybe even pick up some speed.  But wait, there's more!  I was supposed to swim 3,000 after the race.  On the drive there, I saw a Y about 10 miles from the race venue that I thought I'd try and see if I could get in and swim on my way home.  If I went home first, a) I would see a couch or a bed and bail and b) I would need to wait until 2:30 to go swim.  Again, going all the way home (I had my swim stuff with me) would have resulted in a no swim.

When I got to the Buehler YMCA, they scanned my card and I was in!  It's a huge Y, with 2 pools, so the lap pool has tons of lap swim time available.  When I got to the pool deck, I thought I'd warm up a bit in the warm kid pool, but to my tired eyes I saw a hot tub!  So I went in there first and stretched 5 minutes, then back to the lap pool.  The lap pool was nice and cool, colder than my home pool, and I was shocked that swimming didn't feel bad at all.  Sure, I was tired and a bit slower than normal, but I swam well, all things considered.

After I finished swimming, I went back to the hot tub, which felt so good, and stretched some more.  Then I hit the shower, and on the way back to the lockers I spotted the sauna.  Fuck yeah!  I went in and stretched some more in there, then got dressed, and on my way out, asked where the nearest decent place for a burger and a beer was.  There was a lot of traffic on the way back, and I really wanted to get home, so I drank another bottle of water and headed home with a bit of a lead foot--oh well.  When I was nearly home, I remembered the 2 brew pubs like 2 blocks from home and turned to go park.  I settled on Emmett's Ale House, promptly got a beer, and then I ended up eating these 3 mini burgers, all different, and coleslaw.  Man, coleslaw never tasted so good!  I don't eat it very often, so it was a treat.  And the burgers were awesome.

I still was feeling like I'd sucked badly at the race, but then I figured, hey it's March, I swam after a race and while I was tired, I didn't feel all that bad, so I loaded the dishwasher, did laundry, chatted with some friends, and then ate some steak and a salad around 7PM, a little TV and reading, and passed out about 7:30.

I was shocked that I slept all the way through to 4AM today!  I know I will be tired today, but I get a rest day, and I'm getting a massage after work.  I think I will probably get in my strength training for the week today if I can, or at least some of it, otherwise I will go completely crazy.

So in consideration of everything, do I have a 2:05 or less 1/2 marathon in me?  I think so.  On a flatter course, I'm pretty sure I could do it right now.  I have some other things to do as well, like get a whole lot better at swimming.  That is coming along, too, and I am so happy about that.  Turns out my Powertap is working, but I think I need to buy the software (again) that gives better analysis of the power files otherwise I must really suck, but that can't be true as on Saturday I was doing 24-25mph sprints next to freight trains.  We shall see.

Bottom line: I remain highly optimistic that I am headed for some really great performances this year.  Best decision I made a few weeks ago to get a coach, and a really outstanding one! She is kicking my ass, and I am loving it!

Only 9 weeks until Triple T, which is effectively an Ironman, so it's time for me to be Iron Fit!  I am in an Ironman build right now, and I am glad my brain has short-term memory, because I always forget how crazy it can get.  But I'm on it and getting my remodeling project all under control and about to contract to have my yard maintained by someone else for my year of reaching for the stars.  It's all good!

Monday, March 12, 2012

Week 1 of Coached Training in Review: Rise of the Borg Queen

Some of you who read my blog may not have gone far enough back in time to know that I am a dork/geek/nerd and like Star Trek. I have the Borg logo (a gift) from Franklin Mint that was given to me years ago. Some day I will have it made into a pin so I can wear it:

Anyway, I got through my first week of Joanna's workouts.

Saturday was a 3-hour ride with a 20-minute run off the bike.  For the ride, there was about 1 hours worth of intervals where I was to "ride at a pace that you would like to be able to hold for 5 hours."  Initially, I thought 22mph, but that has been feeling easy lately, so I decided to go for 24.5-25mph, and did it!  Now, this was on the trainer, so my actual outside pace won't be there yet, but still--neat mental trick to tell me to do what I think I would *like* to do, and voila!  I got in 67 miles in 3 hours, and I wasn't toasted when I finished.

For the run, the objective was to warm up for 5 minutes building to a pace that I "would like to run in my next race, be it a sprint or whatever."  Well, I thought that since I'd effectively done a 1/2 IM ride, that I should shoot for 1/2 IM pace.  And right now where my run fitness is, that puts me at a 9:30 pace, until I prove otherwise.  So I did that, and while I can't say it felt easy, it did not suck bad at all.  I was shocked, considering how hard I'd ridden the bike.

Key in executing this workout was using my custom Infinit, and the fact that I stopped drinking it on the bike with 20 minutes to go, to let my stomach settle.  A week ago when I did a similar workout, I drank right up to the end of the bike, and I felt like crap when I started to run.  My point here is that it's important for me to always be thinking as if I were racing, whenever I am doing race-similar workouts.  I had a flash while running that gee, I might be able to go faster all around this season, and the thought momentarily frightened me.  Or should I say, I had an emotional moment.  There's a lot to be said for the mental aspect of this and letting yourself believe you can really go faster, and this is one of the main reasons having a coach right now is good for me.  I am just doing what I'm told without reference to what I think I should be able to do.  So no holding back!  It is all just numbers, and I love numbers, but numbers do not have emotions, so why should I be afraid of any particular number in training any more, right?

The workout was also aided by listening to some more of my old party mix cassette tapes (before they are converted to MP3), and hey, when you listen to Crack FM, every fucking song is great!  I was laughing that I should have gone hard every time The Clash, David Bowie or XTC came on, but that was pretty regular.  Here is the full playlist of what I listened to--I have left off artist names except where I cleverly put the same song back to back by 2 different artists.

  • Money (Stones)
  • Money (Flying Lizards)
  • Cars 
  • Heart of Glass
  • Two Swords
  • Down in the Cockpit
  • Helicopter
  • ME-262
  • TVC-15
  • Numbers
  • Walk Away
  • Think it Over
  • Trampled Underfoot
  • What's the Matter With You?
  • Shattered
  • Being Boiled
  • Psycho Killer
  • I Dream of Wires (Gary Numan)
  • I Dream of Wires (Robert Palmer)
  • Clues
  • Dominance and Submission
  • Respect
  • Satisfaction (Stones)
  • Satisfaction (Devo)
  • Don't Lose Your Temper
  • Red
  • I See Red
  • Under Pressure
  • Hit me With Your Rhythm Stick
  • Another One Bites the Dust
  • Fashion
  • Pocket Calculator
  • Through Being Cool
  • Too Much Pressure
  • Clampdown
  • Mob Clash
  • White Riot
  • Rebel Rebel
  • Suffragette City
  • Call the Uh-Oh Squad
  • Chips on my Shoulder
  • Pressure Drop
  • Down

The music was so good I never turned on the TV!  I sang along whenever I could, and it was a nice change of pace not to be listening to hip hop, which is my typical trainer music.

So Saturday was awesome.  After I finished, I ate lunch, stretched, got waxed, went to Best Buy to pick up a wireless stick for my Blu Ray player, went to Binny's to get some Barolo and Barbaresco (shit Italian reds are still buco expensive), then I was next to a Home Depot, so I figured, what the hell, go in and look at stuff.  Today I will have my contractor come over with carpet, granite (for the bar top), paint (walls) and stain samples (wood trim and cabinets behind bar), but I thought I'd get a head start on that in the store.  I called Jim while I was there to tell him what I was looking at, and we talked about some other stuff, too.  Bonus, I found mini blinds that are copper colored for the windows, which will set off the bar hood nicely.  My bar hood is going to be covered in this copper:

The walls will be painted Almond Cream (I chose that sample and reviewed with Jim), the wood trim and bar cabinets will be medium walnut stain.  I like the granite called Black Galaxy because it has copper flecks in it, but there are some other colors I looked at online that would work too--just have to check availability and cost, although I am spending a bundle on the bar!  The front and side of the bar will be glass block with blue LED lights inside.  It's going to be way cool!

So I ended my Home Depot expedition because I was so fucking hungry and needed to get home and eat some more.  I pounded what I thought to be an appropriate amount of calories to replace what I'd burned (I probably burned 2,000 or so) and fuel up for Sunday.

Sunday's workouts called for a 4,000 yard interval swim and then a 2-hour run.  Fuck, that swim was hard--I won't write the workout here, let's just say it was a mix of 25's, 50's, 100's and a couple 800's, but I swam well, I thought.  Per the Masters coach, I started focusing on not crossing over, and during my warmup guess what?  Faster.  Huh.  This will take a few weeks at least to fix, but I can already see that fixing that alone is going to be huge, as I noticed that my rotation and kick all seem to work better together.  I tried my best to practice that throughout the 4,000 yards, although I did let myself "just swim" for some of it, otherwise I actually screw up my stroke even more.  The point of this is to "just swim" and have it be good form, right?  I can over think this, so I need to be careful of how many things I'm thinking about while I'm trying to get my swim on.  Masters coach also told me to do a better job of finishing the stroke, but I am putting that on hold until I fix the cross over.  Why?  Because I can tell that if I don't cross over, I am doing a better job of finishing!

Speaking of Masters, the coach agreed to work with me 1:1 on Tuesdays at 6:30, but I will "just swim" with the group on Thursdays.  I can't believe how well this is all working out--it's something I should have done years ago, but the Masters coach understands what I am trying to accomplish this year, and I think he's as excited to work with me as I am with him!

OK so back to the workouts.  I finish the swim, and all I can think is when was the last time I swam hard 4,000 and then ran 2 hours? Um...NEVER.  So this should be interesting.  The weather was awesome yesterday, so I suited up to run outdoors at Waterfall Glen, my hilly trail (crushed limestone) not too far from home.  As expected, the parking lot was full, but I got the pole position at the trail head, as someone had just left.  I haven't done a long run outside in several months, let alone a hilly one, so I had no expectations for it.  Plus I did have some residual fatigue from that swim and maybe a little from Saturday.

I forgot to mention I drank Infinit again during the swim, and that's what I loaded into my Fuel Belt for the run.  With the amount of training I'm now doing, anything 2+ hours requires it.  Plus I needed the caffeine ;)

I was shocked at how "not bad" I felt when I began running.  I did walk the hills at miles 1, 2 and 6, because who was I kidding I had not run hills in a long time.  But I did do a few hill intervals on Friday, and (Coach is probably laughing at me) I could tell that the hills just didn't feel that bad.  Also I could tell that my weight is probably perfect, and that I feel super strong.  It's been awhile since I felt fat running uphill, which means time to drop some pounds, but I felt pretty darn light yesterday.  Maybe I was just depleted, LOL!

Anyway, I ran 12.7 miles in 1:57, which is 9:15 pace, even though I walked and kept trying to slow myself down, and felt like I was running through sludge at some points from the cumulative fatigue.  But when I was like 1/4 mile from finishing (I ran one loop which is 9.65 miles, counter-clockwise, then continued on out for 1.something miles and back), I was just so happy to be finishing that I pumped a fist in the air and shouted FUCK YEAH and sprinted it in.

I was on a schedule again yesterday, so no time to stretch and exult in my good run, so I drove home, unloaded my swim and run crap, put LGL and more bike crap into the car, showered, drank a bunch of water, and headed to meet a friend for sushi.  He is such a nice guy that he drove from way up north (Barrington) to meet me for lunch, and he got there ahead of me and the table was laid with sushi goodness when I arrived!  On the way there, I called him to say I'd be maybe 10 minutes late, and when he told me the table was already covered with sushi, I got so excited that I turned left on a red light!  Whoops! See this is why I typically don't talk on the phone while I'm driving.

So we pounded sushi (I did, at least), had a few beers, many laughs and great conversation, then we parted ways and I went to the bike shop to pick up Skull Kingdom and a new aero helmet:
Will that look sweet or what?  But wait...there's more.  I decided I want skulls on it, so I'm ordering these decals, one for each side:
They are reflective.  I printed a pic of it and cut it out and put it on the helmet so I could see what it will look like.

While I was on my way to the bike shop, I realized I could have eaten more, but oh well, when I drove home from the shop, I was starving and all I could think was what do I do first when I get home--take out my contact lenses, put the chicken in the oven, shovel calories?  I opted for guzzling more water, taking out contact lenses, prepping the chicken and putting it in the oven, then I cracked a beer and stretched my brains out, ate some dried apricots and almonds and cheese.  By the time I was done stretching, the giblets were cooked, so I ate those, then made a salad and ate that, and when the chicken was done I had a thigh and drumstick.

You would think I had enough food for the day, but you would be wrong.  I woke up at 1:15 this morning hungry, so I got up, had a piece of string cheese and a 225-calorie Powerbar, went back to sleep, woke up at 4:30 hungry and ate breakfast.

On my online training log for Joanna, I wrote, "I'm tired" on yesterday's run workout notes.  She emailed me back, "Your friends will be pleased."  My response was, "Yes they will be.  But I am like the Borg and adapt quickly and get stronger."  One of my friends used to say I reminded him of Seven of Nine, but I think the Borg Queen is more like it:

I feel pretty good this morning.  All I have to do today is run for an hour and lift maybe :45.  All good.  As long as I keep up with my calories, I'm all good.  Here's a sampling of what I bought at the grocery store on Saturday (I shopped before I hopped on the bike):
Oh, and I'm SO glad we switched to DST.  Now I wake up at 4:30 instead of 3:30, which is great!  I knew that the time change would start to get me back on track, AND I slept 9 hours last night, so since I'm almost done designing for the remodel job, I won't be waking up thinking about 10 million things I have to do!

Friday, March 09, 2012

First Week of Coached Training and Food Channel


I've made it through 4.5 days worth of coach's workouts.  They have gone well.  I have another 1:20 bike to do today yet, but without that I'm up to almost 11 hours for the week.  I should reach around 19:00 by the end of the week.

Needless to say, at this level, I need to eat often and ensure I am replacing all my glycogen stores every day.  I think I must have been behind yesterday, because here's what I ended up eating for dinner and beyond last night:
  • 2 beers
  • about 5-6 oz. spaghetti with blue cheese/bacon/red pepper sauce and liberal grated Romano on top
  • A medium size salad of butter lettuce, grape tomatoes, copious olive oil, creme of balsamic, and a sprinkle of grated Romano cheese
  • 2 Stoned Wheat Thins crackers spread with light braunschweiger (yes, I like that)
  • 2 raspberry Fig Newtons
My workouts yesterday were a 3400 Masters swim and a 1:45 ride that included about 20' of VO2 Max intervals.  Before dinner, I went through the following:
  • 32 oz. Gatorade
  • 1 can Coke (for first hour of ride)
  • 1 serving Endurox R4
  • Breakfast muffin plus hardboiled egg for breakfast
  • Some sugar-containing cream in my coffee
  • 2 pieces of String Cheese
  • A 300-calorie Lean Cuisine (Indian chicken somehow) for lunch
  • 2 bananas
  • A handful of roasted almonds
  • Probably some other stuff I don't remember.  All I remember is eating constantly.
Sometime after 7PM, I passed out in front of the TV, and then woke up around 8PM.  I felt like I needed some more calories, so I ate a Powerbar Triple Threat and went back to sleep.

When I woke up this morning, I wasn't starving, but within 30 minutes and a cup of coffee, I had breakfast, and the eating cycle began all over again.  I looked in my freezer wistfully, knowing that all the good things in there are going to be consumed faster than normal.  I am trying to avoid buying candy for snacks, but I'm thinking I probably should just go ahead since my calories needs are going to rise in the next few weeks.  On the white board in my kitchen where I note needed supplies, I just wrote CARBS.

Anyone who wants to buy me a meal better watch out!

Wednesday, March 07, 2012

Metamorphosis





I thought I should write something quick about how my physique has changed through the years of doing all this nonsense.  I began triathlon (2000) in a sort of pudgy state--not fat by normal standards, but carrying a decent amount of weight that wouldn't do me any good biking or running.  I erroneously thought I could eat whatever I wanted, and we all know that just isn't true no matter how much training you do.
Fattie! Crackhead's first Ironman--Lake Placid, 2001.


I naturally began dropping some fat off as I continued to train, mostly due to becoming stronger and working at a higher intensity (note to people trying to lose weight by staying in their "fat burning" zone--that's a crock of shit--work hard!).  By 2004, I'd become fairly lean, and had gotten my eating habits back under control--mostly by monitoring quality of intake, but again, I was also upping the intensity.

Here I am at Ironman Canada 2004.  Who would have predicted I'd be swimming the full length of that lake 6 years later in Ultraman Canada?

Here I am finishing IMLP 2009, pretty much as lean as I've ever been, but there was some seriously muscle going on there, too. FYI, that is the time to beat at Ironman Canada this year, and hopefully by 20+ minutes!

I maintained through about 2008, perhaps leaning out just a tad more, but nothing too noticeable.  In 2009, I stepped up my training again, and as expected, it was reflected in my body comp.

Next, I began the Ultraman training cycle--lots more swimming, more strength work, and I decided no good would come from me obsessing about how much fat I was carrying--I might even need it for the race!   The one thing that did change, though, is my upper body became bigger from all the swimming.



My hips remained boyish, my ass remained huge, but I got me some shoulders, and put on a bit o' fat.  All good.

Since then, I've watched my diet more carefully to keep the fat off and improve my health, and it showed in recent blood work I had done.  Great cholesterol readings, fasting glucose, liver/kidney function.  All of it.  Doctor pronounced me pretty damn healthy for 55 years old.

During 2011, I only raced twice, and somewhere along the way, I decided I should up the weights.  It was time to revamp the strength training anyway.  The net result is interesting.  Yesterday, I dropped off Skull Kingdom for her annual tuneup and had my guy, Rich, look at me on her.  I haven't ridden Skull Kingdom since last September.  Between then and now, I kept up my heavier weights and did a boatload of swimming.  The result?  The only way I could describe it was that I felt "pinchy" in my chest/lat area.  Lo and behold, and I've known this for a few months, my pecs and lats are bigger than ever, and especially the lat development has necessitated a few changes in my bike fit!  I asked Rich what he did, and he moved my saddle back 5mm and my bars down maybe 2.  I told him that I am pretty sure that after I ride it for a few weeks that I will want the bars dropped some more.  I was really happy I had him check me out again, and I'll be back in probably a month for a re-check.  I don't have a picture to show for this, but will get one in a week when I pick up Skull Kingdom.

I also just got some more swimsuits (I know I don't NEED them!), and I've thought my existing ones were fitting me differently.  Well it's a fact.  I ordered up a size thinking it was my huge ass making them tighter, but it's not.  It's my upper body again!  The new suits are still pretty snug in my upper body, and I wish they were tighter in the ass area, but oh well.  I may still order my next ones down back to my normal size and just suffer with them being skin-tight. 

Aaaaaaaaaanyway...I find it fascinating how my body has metamorphosed throughout the years.  As of today, I can say with confidence that I will be shedding much fat--it is already difficult for me to shovel in enough calories, and I'm putting in some good intensity, too.  It will be interesting to see how I look just 8 weeks from now.  I've changed up my strength training again (as per coach), and I am still retaining solid pecs/lats work but now adding lots of lunges, so maybe my legs will look decent!  I know I shouldn't care what I look like but rather how I perform, but I can't help it--it makes me feel good to look good.  I've never thought I was particularly "face" attractive, so all I've got is this stinky old body to work with.  It has served me well, and I'm not forcing it into any particular shape--it will be whatever is the result of what I am doing now.  I promise to feed it well first for performance, but no worries I am getting plenty of flavor and enjoyment out of my food!

Monday, March 05, 2012

Here We Go

A few people have asked me why I decided to work with a coach again.  Here's why:
  • To take my training to the next level.  More of the same would not have worked for me this year.  It was time for a big change.
  • To perhaps take my results to the next level.  I have some serious goals for the year (PR at Ironman Canada; perform strongly at Ultraman Hawaii), and I couldn't afford to mess around in training in order to achieve those goals.
  • To learn a bunch more training techniques.  I've learned about and adopted certain styles that have worked well for me in the past, but again, time for some changes.
  • To take some pressure off myself.  Now all I have to do is show up and do the workouts!
  • To have an objective third party looking in on me.  Lord knows I can lose perspective in terms of how much I'm doing (too much; not enough), how well or how poorly I'm doing (I am a tough critic of myself).  Coach does have access to my full history in black and white, and numbers don't lie.  She gets to interpret them, though, and set a course for improvement.
I couldn't have picked just any old coach, either.  I know many wonderful coaches, both locally and across the U.S., and there were several I considered, but it was really important for there to be a good personality/style match.  I'm not sure Joanna gets all of me, yet (I've been asked whether she reads my blog and my response is GOOD GOD I HOPE NOT--just kidding), but I think we are both the type of people who can size up others pretty quickly.

Last week was my last week of self-coaching for awhile.  I had a great week--partly because I came off those hard sprint races, and partly because this is exactly where I expected to be at this time!  I'm typically in this shape in mid-January, but that would be for a July Ironman, and this year's isn't until August, so I am more or less right on schedule.  I knocked out a 3-hour ride on Sunday where I hit all my power numbers and then some (hit the 56.1 mile mark at 2:33 in--at that point I'd done 30' easy, 1 hour at 80% FTP, and 2x(18' @ 85-90%, 6' @ FTP, 1' @ 105%, 5' easy), and then yesterday I had a solid 2:05 run with building pace, and got in 13.3 miles.

I am always surprised because it seems like all of a sudden I feel really fit, but it's all very much planned, and I shouldn't be surprised, but I think my brain enjoys the feeling of SURPRISE!  So I'm not going to question it.

I got my first 2 weeks of training from JZ and let's just say it's going to be awesome!  Good thing I'd been training like a Crackhead for the last few years, because if I wasn't, NO WAY would I be able to tolerate what's coming up.  So maybe it's a test to see if I can handle it--we will see.  All I know is I need to be religious about going EASY when that is what I am supposed to do, because there is plenty of HARD stuff where I will need to HTFU to get it done.  It's been a few years since I've been challenged in this way, and it's exactly what I need--not that I didn't challenge myself in training for my first Ultraman--that was a huge challenge and stretch, but now I've had another year for my body to really absorb all that and kick it up a notch.

On that note, I must go and get some training done.  This ain't no party, and this sure ain't no fucking disco!