Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts

Wednesday, July 22, 2015

2015 Ironman Boulder on the horizon : thoughts : @AsicsAmerica updates #GelQuantum360

I'm down, but not out.

Plantar Fasciitis... I have it going wild and it sucks.  It started right as we left for vacation after a long run and has been bugging me ever since.

What I have I been doing to get rid of or minimize it before IM Boulder in 1.5 weeks?

Of course I ran on it a few times before realizing I was causing more issues and making it a lot worse.  Stubborn.  Bull headed.  Whatever.  I tried some trusted shoe models.  Stretched more diligently before runs, but ultimately it's a factor of not running to heal.  I've done some damage from not dedicating enough time to warm ups, using improper shoes and using shoes with too many miles.  There's a laundry list of factors, and I'm addressing them in the weeks leading up to Boulder.

For the past 2.5 weeks, and the week leading up to Boulder, it's elliptical only.  It's not the same, but it's the closest to running I can get without pain.  I couldn't even pool run.  Just pushing off irritated the PF.


Aleve has been my friend.  Large dose in the morning, very small dose before bed to get some good sleep.  As time has passed, the pain has subsided to non-existent for normal daily activities.  I'm reducing pain meds to minimum as possible in order to get maximum benefit on race day.  Yes, Aleve will be in my transition and special needs bags!

Straussburg sock at night before bed.  I cannot wear those things at night when sleeping as it wakes me up, but I try to hang my feet off the bed to not put them in position that shortens the achilles and promotes improper healing.  I can wear it for the few minutes between putting the kids down and going to sleep.

Proper warm ups and cool downs.  Warm up gently, dynamic stretching and then go after the workout.  After the workout, ample time stretching statically and getting some length back in the calf and achilles.  I have been better about doing this as opposed to not at all in the past, but it's been too short of time and not warmed up gently enough.  I'm getting old...

Massage.  My dude Kent at Thoroughly Kneaded Muscle Therapy has beat me up.  He's brutally attacked the heel and calf to get recovery stimulated and have the healing align with the tendons and not criss-cross which makes for a weaker structure.  Look it up.  ART is not hot air.  It's real and if you keep injury a certain body part, this could be key to get it to heal effective and be stronger in the long run.


I've messed around with shoe inserts and they just aren't doing it.  I figure if it hurts my feet just walking around, it's probably not helping.  I've been blessed with a blitz of ASICS shoes to try and while I have my staples, I might have used the new models a little too overzealously in my training runs.  Traditionally I go with the Gel 1100 series, GT 1000 or 2000 series or the Tri Noosa's.  Sadly I'm out of 1100's and GT's.  I don't have enough time to break a pair in with elliptical runs, so I needed an option I have already broken in.  That left me with the Gel Kayano 21's, Tri Noosa 8's and the Gel Quantum 360's.  Unfortunately the Kayano's weren't feeling good with the PF and the Noosa's are too rigid in the heel for the PF.  BUT, the new Quantum 360's are EXCELLENT!  They feel great just wearing for every day and for elliptical work.  Since I have had them for a few weeks and wearing them, I feel comfortable they are worn in enough to tackle IM Boulder.



So that's the plan.  Hit the bike and swim hard, run on elliptical only til race day, pain management meds full force for the race and a lot of prayer and rest and recovery / therapy.  I'm crossing my fingers that I have enough miles in the bank to get me to the finish line and enough Aleve to get me through the run.  ;)

Friday, September 26, 2014

Updates / Races / DNS / Ride to Give / Prayers for Triston / Ironman Chattanooga - #‎TeamRTG‬ ‪#‎IMChattanooga‬ ‪#‎raceday

So, posts are few and far between, so I will try and bring you up to speed.

After Ironman Kansas 70.3, the only race I had signed up for was a local fun race, Shawnee Mission Triathlon.  It's a nice park that is totally closed off for the race.  No traffic.  Raced many times.  Problem was that this race seems to get cancelled or cut short for weather every other year.  This year we were about to swim over to the swim start area to line up and bam, started raining and some lightening.  Nothing wild, but enough to delay and they eventaully cancelled the race.  I headed to the gym to race an indoor triathlon instead of waiting around until 9am to see if they called it off.  Glad I did since they did can the race.

SM Tri was the only other triathlon I was signed up for until Chattanooga.  I eyed a few local events and even volunteered with my mini-me at one, but opted not to stress out the homefront with a race and save the entry fee for travel for IM Chattanooga.

No pressure on IM Chattnooga since I only had 4 triathlons on the schedule.  Texas = DNF.  KS = finished with PR. SM Tri = Cancelled.  IM Choo = ????

Speaking of IM Choo, as you may notice, I teamed up with Ride to Give to raise funds for racing IM Choo and orginally selected Mended Little Hearts as my charity partner.  Well, we did some recon and decided it would work out better to select a child with a need rather than a broad organization.  That's when we switched to Prayers for Triston.  Trison is a sweet little boy that lives south of St Louis, MO, with his family that was born with a severe congenital heart defect (CHD).  By the grace of god, he made it through some tough times, but his family is barely keeping ahead of his medical needs.  We're hoping to help pick up a little slack by raising funds to help offset their financial needs.  Read on for my journey thus far and think about donating!

The journey has begun...


So Wednesday was the start of Ironman Triathlon attempt 3 journey. First completed was Lake Tahoe in 2013 (2014 was cancelled last week from smoke from an arson fire). Second attempted was Texas 2014 in May which saw me unable to continue at mile 14 on the run (after completing the 2.4 mile swim and 112 mile bike ride) due to severe cramps and dehydration. IM Tahoe was nice with a less hectic work situation and I was able to focus on attempt 1 and feel pretty confident I could finish it. Texas I wondered what winter training would get me and I thought I was going to get it done without many problems. I spent 3 days before at a work deal in Tulsa and then drove until like 5am to get to Texas and it was shoe-horned in and not that great of a journey.

The Chattanooga journey this year has been complicated with a new job for me and Emily and both kids in school and growing up. It's been a balancing act and I believe I'm ready, but took some time off this week so it wasn't crammed in. I'm in Paducah, KY, tonight and then driving the last 4 hours tomorrow morning straight to packet pickup and then hopefully some light workouts and enjoying the experience. Unfortunately it will only be me as Emily had to work and it just didn't work out to bring an entourage.

But, along the way was a good omen, the Little Debbie trailer on a truck headed the same way. Since Little Debbie is the sponsor for Ironman Chattanooga, I figured I was in good hands on the drive in.


I also made a stop in Ste. Genevieve, MO, and drove through Cairo, IL. What’s interesting about each of those? One was to meet a special bud and the other was like the town that withered and blew away.

When I drove through Ste. Genevieve (an hour south of St Louis, MO), it struck me as an odd place to have a large little town. I didn’t really see any good reason why someone would settle in that area and then have the town grow around it. I actually went to google to find out more, cause as we all know, the internet is always right. Founded by French Canadian colonists, it was the first organized European settlement west of the Mississippi River in present-day Missouri. It was founded for farming mainly and later moved inland a little to avoid flooding. Why am I going on about this? I found it interesting to find someplace so steeped in colonial heritage. You could see it in the buildings and town layout and was refreshing to see a place rich with heritage being kept alive. Even better than the history lesson was the chance to meet the little guy I dedicated my fundraising to with Ride to Give. Triston and his family live in Ste. Genevieve, MO, which was pretty much right on the way to Paducah. Emily had met them all before and participated in many CHD awareness events and events specifically to help with Triston’s medical and financial needs. It was the first time I met him in person and he is quite the cuddler. He’d make a great snuggle buddy in the fall for football watching on the couch, or Mickey Mouse, which is his preference. He seemed to be fascinated with facial hair and checks out everyone’s hair versus is curly locks by running his fingers through them. He’s definitely a lover, and a CHD fighter.

Don’t forget about the fundraiser for Triston! We are $2920 away from our $5000 goal, with half going to Triston and his family to help with expenses to keep Triston moving in the right direction. https://fundrazr.com/campaigns/6b2s7 - I really need any help I can get to get to the goal and all donations are tax deductable.


A small side note was driving through Cairo, IL. It was basically an abandoned city that looked like it had flourished at one point, but now on its way to being completely uninhabited. Cairo is the southernmost city in the U.S. state of Illinois. Cairo has the lowest elevation of any location within Illinois and is the only city in the state surrounded by levees. This part of Illinois is known as Little Egypt. Several blocks in the town comprise the Cairo Historic District, listed on the National Register of Historic Places (NRHP). The Old Customs House is also on the NRHP. The city is part of the Cape Girardeau−Jackson, MO-IL Metropolitan Statistical Area. The population at the 2010 census was 2,831, a significant decline from its peak population of 15,203 in 1920. At its peak it had a huge ferry, train and trade industry. It had no bridges to cross the river so the town was basically built to support getting people and supplies across the river. Once they built several bridges, the town basically dried up. It was just kind of sad to drive through and see the history and see its active fading into oblivion. It was a unique look into American history and how the impact of progress actually made a 15,000 person city obsolete.


I'm here!  I'm actually in Chattnooga finally!

I got in Thursday and headed straight to athlete check-in to get that out of the way. I’ve been on the second day and it’s a zoo, so I wanted to make sure to check that off the list asap. So far I’ve checked in, set up in the hotel, ran a quick 3 miler and chilled. Well, I did a little work too… bleh.

CARB LOADING!

Today I’m scoping out areas to get a quick bike ride in to make sure the setup is all good and then hit the athlete dinner. The main goal is to not spend too much time on my feet and make sure everything is ready.

Being the 3rd full Ironman race I’m getting ready for, it’s a mix of “I kind of know what’s going on” and “it’s going to be great at the finish line, but it’s a long day to get there”. 112 miles (actually 116 since they had to modify the course for traffic issues) is no joke. I’ve heard it’s a “fast” course which hopefully translates into “not killing myself to get it done”. Forecasts have us starting around 65 degrees in the morning with a high barely getting to 80 degrees. They also are slipping in some rain towards the late afternoon / evening. As long as I’m dry on the bike, whatever works.

It’s odd being here and going through the experience while life continues as always for everyone back home. Emily, my Mom and my Aunt have it a little more difficult without me at home and juggling kid patrol. I am experiencing the “Fear of Missing Out”, but trying to stay focused on what I came here to do.

Speaking of my to-do list, we are getting “closer” to the $5000 goal for Ride to Give and Triston. How about that transition? We have surpassed the $2000 mark at $2080, $2920 to go. I know that it will take a miracle to get it all by the end of Sunday, but consider any donation amount, nothing is too small. Check it out at https://fundrazr.com/campaigns/6b2s7.

Maybe every time you check out my status during the race Sunday (bib 1679), you donate $1? That would be cool.

Regardless of donations, thank you to all that have supported me and worked around my travel to help with my family while I’m gone.


Friday, May 9, 2014

Ironman Texas, getting close to 1 week til race day! Oh crap...

So Ironman Texas is coming...

And like death and taxes, it's inevitable.

There's so much going on with life in general it's been hard to focus on training for 140.6 miles, let alone a hot day in Texas.  Training has been my stress relief, but it's felt a little hit or miss as far as the whole training plan coming together for a great race day.

On one hand, the temperature have warmed up in Kansas City, allowing more time to train outdoors.  That's been great for running, but biking has been the achilles of this training cycle.  It's just a huge detriment to my schedule to get long rides in and they usually fall into being broken up over several days.  It's been more about survival with bike training.

I did have a great weekend training with Tim at the Ironman 70.3 Kansas course.  We had a little Set The Pace training weekend where we rode all 56 miles, ran some of the course and got some swimming and logistics addressed.  Tim is ready and I was happy to get a long day on the bike.




Someone was watching over me as we pulled in from our 56 mile ride and 50 yards short of the cars BAM!  My rear wheel blew out and I was done.  This was after I burned up a new tire on the trainer a few days before and not adjusting for a new tire depth and frame rubbing, and then replacing with a new tire.  Found a tiny rip in the tire after replacing the tube and having another blow out even before I got the wheel back on the bike.  3 days, two tires and 3 tubes down the tube...



I did avoid a major setback Sunday on a long run with race pace miles at the end.  After the kids went down, I headed out and towards the last mile, the left calf started twinging and by the time I was home, it was achy and painful.  After 2 days off running and stretching, it's back to normal and I'm taking it easy on the run to allow full healing for TX.  Avoided a buillet there!

I swear, training for IM TX is the prime example of how NOT to train for an IM race.  My work schedule has had me traveling a lot, both my wife and I started new jobs in Jan, the kids are in school, family emergency medical issues, stress, distractions, lack of sleep and anxiety about making my fundraising goals are the antithesis of proper training conditions.

The big red flag for me is the Texas heat.  I've proven over and over that when the heat is on, I sweat out a lot of fluid and salt.  I need to be very conciencious during the race to take in plenty of fluids and dance the line between a sloshing gut and adaquate hydration and electrolytes.  That's going to result in slower run times and a long day out there.  I'm prepared for that, but there's just a lot of wild cards for race day that I'm going to have to be ready for.

I'm excited and nervous.  I guess you could say most triathletes are always worried about adaquate training.  I'm I ready?  I know I have not spent enough time on the bike, but I'm hoping to survive the bike with enough hydration and nutrition to get through the run.

It could be worse... I could get this worked up over a haircut.



Bring it on, Texas!

Friday, May 2, 2014

And that's why you check your wheel stay with a new tire. Power Crunch contest last chance!

So when you replace a tire...

Make sure you adjust your rear wheel stay so if that new tire has a larger sidewall depth, you don't rub the frame, create a hot spot on the tire and ultimately destroy a tire on your trainer.


It starts out with a little thump thump thump... and when you stop to look, it's too late.  It's especially a bunk deal on a trainer since they eat of bike tires.  There was really nothing that I could do.  The tire is toast so I proceeded to finish my trainer ride.  Can't really do anything but change the tire and I didn't want to mess with it until after the ride.

So, let my misfortune be your gain.  Check tire rub on the frame with a new tire!

ALSO, don't miss out on a chance to get a box of Power Crunch!  Visit the raffle HERE and get in!

Monday, April 21, 2014

4 weeks until 2014 Ironman Texas!?

And what in the world am I doing!?

It doesn't feel like Ironman training.  It's been a tough road to hoe with work and family life.  Training has not been to the volume I would have liked.  I'm hoping that the LA Marathon training can carry my aerobic conditioning as getting on the bike has be almost non-existant for IM triathlon training.


Honestly, I'm a little nervous.  I think I will be able to finish, but the problem could be the bike in the heat.  I need to really focus on fluids, electrolytes and sodium.  I have a few tricks in my bag, but the bike leg is going to be slow and I'm not sure how it will affect the run.  I have stayed pretty true to my run volume and training, but last week I missed all of my swims due to work travel and missed a few hours of bike riding.  Not to mention, I've not been on the road much due to weather.  Hoping I'm doing enough on the trainer to make it happen.  Also aiming a heater at myself on the trainer to get heat training.  ;)

So, with that, here's what last week's forced rest week looked like.

RUNNING : 42 miles
BIKING : 102 miles
SWIMMING : 0 miles... do'h
TOTAL MILES : 144.5
TOTAL TIME :  13:12 hours

Uggg... no swimming.  That stinks.  I'm hoping to get all 3 swims in this week to stay on track.  This is really the last week to get a big volume week in.  I need to taper after this to avoid being overtrained for race day.  No sense in trying to make up for lost time by cramming at the last minute.  It will do nothing but hurt in the end.

Stay tuned for this week's raffle contest for Power Crunch bars!

Thursday, April 3, 2014

Ironman Texas training... anyone... anyone...?

So here it is, early April and Ironman Texas is looming in the horizon.

And I've totally been slacking.  To be more specific, I've been slacking on the bike riding.

We have just now gained some momentum in the right direction with the family emergency that dropped on us in February, and my new day job has kicked into high gear.  So, where does that leave time for 4 to 5 hour bikes rides and not to mention it's still not exactly biking weather in Kansas these days?

I have been piece-mealing rides together at night, in the mornings and when kids take naps on the weekends, but the moral of the story is it's not been enough.

With the race on May 17th, I've really only got the month of April to get off my but and get some time in on the bike in the mornings.  It's been rough trying to get those AM workouts in.  Who wants to get up at 4am after a full day of work, kiddos and house chores and getting to be at 11pm?  Wha.... middle class problems I guess.

But, I've signed up, made my reservations and still fundraising for Ironhearts under the www.Tri4aHandUp.com campaign.

But, lets take a gander of what last week looked like:

RUNNING : 36 miles
BIKING : 80 miles all on the trainer
SWIMMING : 2.47 miles
TOTAL MILES : 119 miles
TOTAL TIME : 11:52

That's not exactly Ironman training numbers less than two months out.  But, what can you do with real life?  I'm trying not to beat myself up over it, but trying to celebrate the small victories over the snooze button!

Thursday, March 6, 2014

Xterra #Wetsuit sale - Triathlon Complete Swim Kit for $259 - Use code "C-STPM" #Triathlon #swimming

Our great www.Tri4aHandUp.com partners, Xterra wetsuits, is having a sale on the Complete Triathlon Swim Kit!  It's located in the Wetsuit sale section of products.

You get the Velocity M Speedsuit, Vortex Sleeveless wetsuit and the mecs bag to cary them in!

Check out the deals below and hit www.xterrawetsuits.com and use code "C-STPM" at checkout to get the best price!



Thanks for the support!

Saturday, March 1, 2014

ASICS LA Marathon love and Xterra #Wetsuit sale - Used wetsuits starting at $69 - Use code "C-STPM" #Triathlon #swimming #betteryourbest

Almost less than 1 week away from the LA Marathon!

No, I'm not really nervous about running 26.2 miles, but I'm anxious to travel to a marathon and see how that goes.  We are looking at 6 inches (local forecasts) of snow here in Kansas City this weekend with record low temps for the week and I for one am ready to head west for LA and do some running!




As I mentioned in a previous post, we have had some family medical emergencies which has changed our schedule.  I still think I will be able to go, but it still could cause some issues.  Prognosis is good and stable, but fortunes can turn on a dime as we saw when it first went down.

What's been awesome is the encouragement from the ASICS LA Marathon team for the blogger team.  Out of the blue they sent us some samples of the event gear!

If you like what you see and are running the race or know someone that is and would love a sweet gift, check it out!  You can find the LA Marathon merchandise at http://www.asicsamerica.com/LA-Marathon/cat/la-marathon.

They also wanted us to have the best gear and safety while training and sent us clothing from their Lite Show line that features comfort and safety.  I have been wearing the heck out of my shirts, shorts, shoes and running tights with the COLD Kansas City winter we have been having.


Check out some of their promo material about their Lite Show line from Youtube. 

Overall I'm really excited to run the LA Marathon, but it's been a new and challenging experience training for a spring marathon.  There has been a lot of treadmill running, which I do not care for, and a lot of shifting and adjusting to get it all to fit in.  Hopefully the commitment to the training schedule laid out by Andrew Kastor pays off!  I'm pretty sure there will be no BQ time, but I'm hoping for a huge PR.

Our great www.Tri4aHandUp.com partner, Xterra wetsuits, is having a sale on the Used Vortex Fullsuit Normally $129, on sale now for just $99. They are also running an amazing deal on the Used Vortex Sleeveless Normally $79, on sale now for $69 until March 7.


Check out the deals below and hit www.xterrawetsuits.com and use code "C-STPM" at checkout to get the best price!

Thanks for the support!