Proposed Race Schedule

Date	Race	Distance
16-Apr	Rubber meets the road 8K	8K
28-Apr	Drake Relay Half	13.1
20-May	Bluff Creek Triathlon	Sprint 500/15.5/3.1
JUNE	OPEN
8-Jul	Tri in july	super sprint
14-Jul	Warrior Dash	5k obstacle
12-Aug	Hickory Grove Triathlon	Sprint 500/15.5/3.1
19-Aug	Perigrine Charities Triathlon	Sprint 500/15.5/3.1
	OPEN
2-Sep	Hy-Vee Triathlon	Olympic
21-Oct	Dsm IMT Half	13.1

Here is my current proposed race schedule for this season.  As I was writing this I see that I missed the Jacob Krumm Trail run I like so Ill have to add that in there as long as it doesn't conflict with a date.   I'm sure I might throw in some other runs through out depending on scheduling.

Im a little afraid of an Olympic the swim is what is scaring me.   I'm not entirely sure about the half marathons either I just feel doubt about my abilities right now.  I need to get back into a more positive place.  Posting this  I hope is my first step.

Paying it forward

If you have followed my progress at all then you know that I started doing this while I was morbidly obese.  I wanted to run.  Unfortunately because of my excess weight I had to move into running very slowly and use cycling and elliptical workouts as my primary cardio.

In 2007 I was working for a little Bleeding "Edge" Technology company and doing support for them.  I had gotten this bug to start running my at that time 275 lb body around in an attempt to become a "real" runner like the kind you see in Nike commercials.  FYI Real runners look like all kinds of different things. I ran with no plan and no diet changes for about 75 days.  Some of it is even documented in some of the first posts of this blog.   A coworker found out and began encouraging me.   We talked several times about my training.  I really wanted to run bad but I hurt my knee because I was too heavy and too determined.   While I was off mending I lost motivation.  2.5 years later I get my head out of my butt and lose a bunch of weight and in the process get recommitted to running and pursuing my goals.

My coworker friend pushes me to Tri... and that's all it took to get me in.   This last year I became a Triathlete with a lot of struggle and injury healing time off I got 2 races in.    The reason for this post is not to recap my past start.  Much of that can be found in other posts on this blog.  The purpose is to take a moment to show how much a friendship and a hand up can help another aspiring runner, cyclist, swimmer, duathlete, or Multisport athlete Whatever you are.

A few weeks ago I had come off of the post holiday season and realized that I had some work to do and I needed to get my head back in the game and prepare for the upcoming season.   I knew I didn't have a ton of cash to throw around but I had some items I needed to purchase to be more competitive this season and just do things right.   I reached out to my Triathlete friend hoping to just get a boost of motivation and help me pull myself together.  What I got was far more.

She sent out a email blast to the Tri Community and found the stuff I needed on the cheap.  We decided to meet up for a trainer ride and we had a very good talk.  She is a super amazing friend.  You couldn't be luckier to have a friend in LittleRachet.  She cheered me up and lifted my down spirits and then surprised the crap out of me with all kinds of gear I could use!  That night I picked up a trainer, shoes, pedals, and great coach. She is pretty amazing and really shows how much helping out an aspiring athlete can make a huge difference.  I owe her so much.  One day I hope I can repay her or at least pay it forward to someone else new to the sport.

Peregrine Charities 2011 Triathlon - Race Report

Sorry it took me so long to get this up here.  

Peregrine Triathlon photo album

Registration, Transition Setup, & Course Talks

Sat Afternoon I packed up all my "race junk", that's how my wife and I refer to the equipment I have spent all of our money on.   I loaded it all into the van broke the bike down and took out the back seat.  Not in that order.  We packed an overnight bag and all the stuff for a new baby and took off.  Despite speeding all the way up the drive took a lot longer then I thought it should, and in hindsight I cant explain why cause the drive home didn't take nearly as long.

We arrived at the lake at about 5 pm.  Lots of people milling about but I found my way to the registration table and got my race packet picked up.   Unpacked my gear and got my bike tagged and headed over to transition.  Transition area looked 1/2 filled with bikes.  I found a nearly empty rack and picked and outside edge.  I then realized they were going to shove 7 bikes on each rack.  these racks were not big enough to do that. Uggh!  I knew in the morning my bike was going to be crammed in hard.   I did what I could and put a garbage bag on my seat and handle bars and taped 2x GU packs to my repair kit bag I was not going to risk not having a GU pack because of clumsy hands or improperly secured nutrition again.  Stepped back and surveyed what was sure to be a mess in the morning.   I walked to the boat ramp and looked out across the lake.   I smiled to myself and in my head I thought "Tomorrow I would be a triathlete".  Then I looked at the posted water temp 63*.  "Well maybe next year I can be a triathlete."

Wife and I talked with Amber the race director for a few minutes.  She was getting ready to give a course talk which I was not sticking around for and she gave me a quick run down.  Nothing special I didn't miss anything.   We hopped back in the car and then went and drove the bike course.   It was going to be a good day tomorrow.  Nice bike course.

We headed over to the hotel and checked in then I made a crazy decision to eat pizza hut.  Ya Ya Ya I know not necessarily the best idea.  But man it was good I ate a half large Pan supreme with Jalapenos  It was divine!  I haven't had greasy pizza in a long time.  I know it was really stupid It could have ruined my race, but I didn't! :)

Back at the Hotel I prepped all my gear for the morning.  Fell asleep to the sound of my son crying.

Race Day

OMGIC - OMG Its Cold!  Wake up and WIN!   I showered ate apples and peanut butter and drank crappy coffee.

Got dressed and loaded my cheering section into the car.  I felt bleh! not great just OK.  I was getting race butterflies big time.  Im always astonished at pre-race traffic.  Its was still dark and 100's of athletes are making there way to the same place while others dream about pancakes and sleeping in another hour.   Ok I too was dreaming the same things.  No place to park...Im going to end up walking a half mile to transition.  I hope this doesn't count against my time.  I grabbed all my stuff and started trekking to transition.  

Really glad I covered my seat and handle bars.  Super Dewy!   There was an extra bike on our rack.  Already crowded with 7 bikes somehow we got lucky and some awesome racer decided they could fit there bike on too.  I set up my area and decided I needed a second shirt which I didn't bring.  I ran back to the vehicle and grabbed the long sleeve technical shirt that came with my packet.  Glad for that I needed it.  I ran over and grabbed my timing chip and barely made it back into transition before it closed.  I through my wet suit on and got ready for the waves to start.   

Swim 

Standing at the boat ramp a few of us ask about waves and no one really knows we keep getting told someone will tell us.  No one told us and All AG Men and Clydes took off at the same wave.  which is Ok but no one knew that so there was alot of confusion at the whistle  people standing on the boat ramp as half the swimmers took off.  Already nervous, blind, and not disorganized my swim start sucked!

As I waded out and dove in I literally felt my chest implode from the cold.  I immediately begin to have problems.  The water was so cold I couldn't keep my face down.  Every time I tried it would take my breath away.   It was horrible.  For all the swimming I did It seemed to not help at all I shudder to think how I may have reacted with less practice.  I was 200 yards out and began to panic... a combination of not being able to see not being able to breath and the cold caused me to freeze up and forget what I was doing.  I almost lost it.  I managed to get control and breath and I told myself.  "IF you stop you will sink and you will drown."  It was really the only thing that kept me going.  I felt so heavy and so slow.  People were passing me like crazy.   I just kept stroking knowing that I would eventually hit the shore again.  I was 100 yards from shore and I looked over and saw a kayak and thought momentarily about swimming over to it to rest but realized it was 50 yards to the kayak and only 100 to shore.  What a waste...so I kept going.  I'm glad I did I was only wimping out.   I hit the boat ramp and really felt like crap as I took my first 4-5 steps out of the water.  Then I kind of cleared my head and ran into transition.  I'm glad that's over.

Official time: 16:07.7

T1

I knew my swim time was slow but there were other green caps in transition with me and there were at least a handful of green caps coming out of the water still so I wasnt last.  I shucked off my suit and got my cycling gear on.  I knew my transitions was slow and I was really still trying to get my head clear from the swim.  I didnt realize how slow until later.  Wow time was standing still.  Oh...I forgot to put on my Chest Strap for My HRM.

Official time: 5:01.2

Bike



Running out to the mount line and I am off.  Its a little chilly and the wind is not strong but makes the temperature feel worse then it is.  I felt really good on my bike until about 6.5 miles.  I took my GU and instantly became acutely aware that my right foot felt weird.   Annoyingly weird.  I could not get it out of my head.  I couldn't figure it out.  was it numb from my posture? Or Just really cold?  I wasn't sure.  As I was mentally wrapped up in this I lost concentration during a small hill climb and geared my bike to far and Derailed my freaking chain.   I was really making good time too.   I stepped off my bike and my right foot hit the ground and I couldn't tell I was standing on it.  I think I was stopped for more then 2 minutes.  I could not get the chain unjammed from the derailleur.  I did finally manage to get it back on and then carefully pedaled up the remainder of the hill in a gear far to low.  I crest the hill and there is the turn around at halfway.  I try and make up time but my foot is jacked up.  Im convinced its the cold now as no other parts of my body feel numb or anything.  I must have gotten my sock wet.  As far as performance goes I dont feel im doing too bad.  I feel much better then Hickory Grove at halfway.  I come out of the rolling hills and only have a few small hills  left and all flat I decide to really crank and try and make up some lost time.  The wind is not quite at my back but it is helping me a little.  I pass few of the people who gained on me from the chain issue.  I know Im still down.  I make a turn as I'm approaching the intersections before heading back into the park and Im hit by a wall of wind.  I'm only 2 miles from the finish and I approach this poor girl completely in arrow wearing almost nothing.  A sports bra and some short Spandex Boy Shorts.   As I passed her I told her I felt for her cause I know she was way cold.   You could see how cold she was in her eyes.  I later found out she swam in the same outfit no wetsuit.    I hit the no pedal zone and preform a Perfect running dismount !!!

Official time: 52:45.2

T2
What do I do in transition?  Seriously  I have no clue how I managed to burn almost 2 minutes in T2.  I did have to move my Garmin from my bike to my wrist and I switched gloves and I grabbed a 2nd GU that I had to dig through my pack for OK I see BUT...I didn't have to switch shoes Or any clothes other then putting on a hat and gloves.

Official Time: 1:58.8

Run


Do you know how hard it is to run with only one foot?  Wow...My foot is jacked up! I was actually gimping along.  Im really struggling to get my pace down while my foot doesnt seem to exist.  The almost naked girls passes me.  I realize the stupid feeling in my foot is all in my head and push it out and just focus on being smooth, light, and easy.  I check my pace and breathing and try to get loose and stay focused.  Finding my groove actually came pretty quickly.  I felt however that I was struggling to maintain my pace.  My foot was warming up and feeling was starting to come back.    It was nice to see the groups along the way cheering people on and despite it only being 5K it seemed much shorter.   I managed to keep my pace at 10 Min or faster the whole way which was a feat all its own.  I have never until 4 days prior to this race ever done a sub 30 min 5K and it appeared as long as I could hold this pace I was going to pull this off in competition.  My goal was to just keep pace and finish.   I had put 2+ miles under my belt on the run when I began to realize my really was irritated.  If it hadn't been cloudy and zero sun all day I would have guessed my neck was sunburned.   Some girl had put a Lei around my neck and I thought Oh crap its causing the irritation so I pulled it off even though I only had it on for a few minutes.  I just focused on hittign my pace and pushing out to the end.
As I come around the curve I see the crowd, and the cheering is louder, the finish line is right there and try and give it a really good speed boost but just dont have a lot left and only manage a real minor surge.

Official time: 29:49.8

Race Summary and Results

Well there you have it my first Official Triathlon completed. 1:45:40.7
Im somewhat confused to my finish time because when I actually crossed the line the time above the finish read like 1:41 or 1:42 or something similar.  I was in the first wave of swimmers so Im not really sure how the time got off.  I know I wasn't penalized.  Meh whatever.

This graphic shows the comparison to the other guys in my AG  Its pretty obvious where my weak issues are.

Things for next year
Lots of swim training
Improve my 5k time to as close to 25 min as possible
Pedals & Shoes
Potentially a Gearing upgrade
Lose 15-20 more pounds by spring

Cool Story from My Hickory grove Tri

Nothing stops Alexandra

This young girl road 14 of the 15.5 mile ride on a flat tire!  Read about how she placed!

Hickory Grove 2011 Race Report

Race Day
Sunday Aug 28th  4:30 am
*ALARM*
I slept good I feel rested.  Its time to put something in my stomach. I prepped some John McCann's Steel Cut Irish oats last night so they would be ready to heat & eat.   Because I am OCD about forgetting crap I had gone through my gear bag a dozen times last night and laid out the stuff I would be putting on in the morning.   I do my morning routine and eat some awesome oatmeal with some brown sugar.

I load the car up with all my gear and then pack all the cheerleaders in for the trip.

We are off!  WAIT!

One quick stop at Perkins for some of that delicious Super Dark Blend coffee.

Ok now we are off...

======~48 min later~======

We arrive. There are already alot of athletes milling about moving gear and bikes warming up etc...  I find a place to park just on the back side of transition and run off to find  where I need to check in to pick up my timing chip.  On my way to check in I bump into my friend LittleRachet from over at "Tri-ing to be a triathlete" Much of this craziness that I'm involved in is her fault. since this is my first Tri she is checking on me making sure im ready asking me questions.   I have no clue my head is spinning from the excitement!   I get directed to the proper tent to pick up my chip.
After chipping myself I go unload all my gear and find a spot for my bike and bag in transition.  I dont know alot about transition strategy but here was mine.  "Be able to find where I left all my stuff while Im out of breath and freaking out about why my legs have suddenly stopped listening to my brain."   I decide that a spot on the end of a rack is best and find one next to a large oak tree.  The 3rd tree in from the run exit.  I place all my gear and check my tire pressure and my gearing.  Then I tuck a Mocha Gu pack into my bike tool bag strap so I have it on the first leg of the bike. (<--this is important)

I have about 15 min before transition closes and the pre-race meeting begins.  I eat a bag of Jelly Belly Sport Beans and talk with Little Rachet and my Wife for a few minutes before I run to the Port-o-John.  LONG LINES but they are moving fast.   I get done just as the pre-race meeting starts.

Race Meeting: Blah blah blah
Because the swim was cancelled they split the run and I will now be racing 1 mile run/15.5 mile bike/ 2.1 mile run
The Race

First run
Im racing as a Clydesdale (fat guy) so Im in the 5th wave of runners.  My group is called up and I put myself about the middle of the pack.  Im a short fat guy so standing in the middle of this Clyde pack was like being surrounded by sequoias.  Im really getting wound up my heart rate is elevated Im way more nervouse then any 5k Ive ever run.  I mentally try to calm myself as I know being this worked up will make me pace faster then I want too.
I honestly dont remember if there was a horn, or a shot, or just a "Go".  I just started running when everyone else did.  It seemed like everyone was pacing really fast and 100yards into the run I started rethinking my run strategy.  This was only a mile run I can recover quickly from a mile run especially in the 2-3 transitioning from run to bike and gettign going on the bike.  I up my pace a bit and and just stay with it to the end.  finishing hard accross the line.  In looking at my Garmin It was under 9 minutes  I could have gone harder and wish I had after the fact.  This race was a different dynamic.

T1
Running into transition I easily find my way to my spot either because I just remembered or because the prep of locating the big tree actually worked I dont know.  I get to my bike put my helmet on and my gloves and unrack.  I begin running through transition to the bike exit.  The bike exit sits ono top of what is essentially a 4 foot vertical wall.   Well its a road and transition is in the ditch so there is a 4 foot incline to get to the the roadway.  I thought as I was leaving that incline was really steep and sucked.  Little did I know!   Once I get on the road I fumble gettign mounted and get going I must practice the mount a bit better.  Things to work on.    It was nice to hear Little Rachet tell me to calm down and just get going.  Its strange I didnt see anyone but through all the commotion I hear this voice.  Thanks!

Bike
I get going and I feel good legs feel strong and I feel like a slender reed slicing through the air.  As I exit the Park there is a big Downhill grade somethign that will get me well over 30 MPH quickly.  I get up to speed and immeditaley at the bottom of the hill I have to slow to make a corner. I stay very solid through the first Hill and once I get back on the main road to the out and back I feel great Im staying strong and passing a few people.  I am of course gettign passed by the disk wheel/sperm helmet crowd but I expected that.  There are alot of different levels of people on this ride.  I hit the turn around and start powering back.   The plan was to take my GU pack at the turn around.  The turn around is followed by a hill back up.  So I wait to take my gu pack till I get back to the flat.  Wehn I crest the hill I situate to get back into a groove and go for my Gu pack just as I move my hand to grab it from the strap It slips from the strap and falls to the side of the road as I cruise on by.  I say good bye to the only nutrition I brought with me on the bike.  Im upset.  I let it get to me.  I know that Ive done bike rides this long before without nutrition boosts but for somereason my plan got disrupted and I let it get to me.  A mile later I kick myself in the ass and tell myself to quit sulking about it and just SPIN on.  Nothing I can do about it now.  I settle back in and realize Ive lost some momentum and begin to try and make it up.  I do a little.  As Im finishing my last lap I begin to feel the effects of being worn out.  Whats wrong.  then I realize I havent been drinking much.  Its a nice day out and not hot and I felt good and I drank a little but not much. I begin to drink water a nd then relaize What Im doing I have less then a lap left and 3/4 of a bottle of Nuun.  I start drinking every few minutes  By the time I reach the turn around I know Im almost done but Im seriously slowing down only averaging about 15-17 mph  and slow on the hills.  I pound the last of my nuun hoping its not to late to get the hydration back in my system.   Drink more water as I come back round to the park entrance.  I take the left to renter the park and push hard to the end.   Again I hear Little Rachet..."How was that?"  Louder then the rest of the crowd  *Cowbell Clanging*  I yell back,  "It was Awesome!"  and I dismount flawlessly.  Within 3 strides I realize that my legs arent holding me up its my mind forcing my body to levitate as my legs pretend to work.  Thats when the Steep incline heading back into Transition suddenly becomes the most difficult obstacle in the world.    I dont know how I manged to make my legs do what they did but They held me up and I ran my bike down that hill and into T2.

T2
This seemed faster then T1 to me.  But it wasnt!  I racked and stripped my gloves and helmet. grabbing my hat I turn to go then I rmember I have other Gu packs in my bag.  I shove my hand in and grab one and rip into it on the way out.   Squeezing it into my mouth as I trudge out of T2 and down the long trail out to the course.  I realize that the reason they tell you to take those things with water is because if you dont your mouth becomes a gooey things that makes you freak out.  I pass my awesome family cheering me on the sidelines my little girls and my wife.   It was so great to actually see someone.   Man I could use some water to wash this Gu pack down.  And then the cramps start!


Second Run
My calves are cramping into tennis balls I breath and try to relax but continue to run.  I slow my pace a little and allow my body to adjust.  The hard cramping goes away but I still feel the tension and know if I push hard they will come back.  Arrghh! Its because I didnt drink sooner on the bike.  I know it is hydration.  I hope that the late ingestion of Nuun hits me pretty soon.   This run is all trail, grass and dirt.  As I approach the first hill the tension in my calves ease and I begin to feel better.  I settle in and begin to just run finding a rhythm and just going.  I increase my pace a bit trying to make up a little time from the cramping. I know its only a short ways but my head keeps screwing with me tell me the finish is a long ways off.   I just keep pushing forward the calves are just sore from the cramping and I think im clear.   I see a water table up ahead and volunteers handing out gatorade and water...  I Should have taken the gatorade instead of the water.   I  see a girl really struggling and give her an encouraging word as I pass by.   I keep trudging and I have less then a mile left.   I feel tired. Im angry that I didnt drink more on the bike.  Oh well lessons learned as I hit the short hill coming across the lake dam muscles just inside my knee on the bottom of my quads start to cramp and with each downward foot plant It seems to get worse.  I eas my speed back again and try and minimize the cramping.   Some little girl is directing traffic  near one of the turns and I dont know what happened but she is telling us to stay to the left and the runners headed oout are being told stay to the Right and we are criss crossing each other and its very confusing.   I can see the end and hear the crowd and I get that boost of knowing im almost done.  Rachet is yelling at me to go and Im expecting some cowbell but I got nothing!!   So I forget about the cowbell and push to the end .

Someone hands me a bottle of water and takes off my timing chip.

WOW Im done what an incredible experience.  I wish it had been the real deal but Im still glad I did it and I learned some valuable lessons.

Things I learned


1 mile isnt very far push harder (only appropriate for shortened duathlons)
Secure nutrition to my bike better
Take more then what I need in case other accidents happen
Drink Drink Drink!
Practice Mounting while running.
More Bricks
More hill trianing (both running and cycling)
Seek out some guidance on gearing

Almost a Triathlete

"Almost" you say? Yes, almost.
On Friday the race organizers notified the entrants that the lake had high ecoli levels and to beware and to avoid swallowing water if possible.

On Saturday they emailed back and cancelled the swim.  Then later Saturday they emailed again with a further explanation.  See the excerpt below

For those of you who still wanted to swim I want to share some numbers with you so you might understand our decision a little better.

The DNR requires signs warning the public of ecoli levels in two situations.  One if the 30 day average rises above 126 ecoli colonies per 100ml of water.  Two if any single reading rises above 235 ecoli colonies per 100ml of water. The latest water test for Hickory Grove is 790 ecoli colonies per 100ml of water.  That is over three times the level consider safe by the Iowa DNR.  We hope this helps give you some understanding of our decision. In past years Hickory Grove has had readings around 20 colonies give or take.  We will be working with park staff to resolve this issue and return the water quality the park has enjoyed for several years. Thanks for your understanding. Alex and Steve

 Disappointed but understandable and glad I didn't swim in something that could have made me incredibly ill.

So they converted my first Triathlon into a duathlon ... 1mile run, 15.5 mile bike, 2.1 mile run.

Sat afternoon I drove up to pick up my race packet and then drove over to drive the bicycle course.  When I got there there were about 6 people swimming in the lake.  No signs posted anywhere.

Race Report Coming up next

Swim, eat, swim, sleep, swim...

     Oh my gosh!  I have been swimming a lot.  I think my hair has gotten lighter.  I've really been hitting the pool hard More swimming then I have done in the past even when I was training before.  I guess part of it is that I know the swim is my weak spot and I know I can do the bike and run.  This week though I have come to a really cool revelation.  This week while training I realized that I can do this.  Not just complete.  I've known that I could complete, with the proper amount of training, but more importantly that I can progress and be successful at this.
     My swimming has really come a long way since February when I hurt my knee.  Funny thing is I haven't had more then 12 days of swimming practice.  I have progressed so much since February.  I was swimming 500m in about 17-19 min and barely making any progress.  I was struggling to breathe and just felt like I was flailing around while trying with everything I had to move my body from one end of the pool to the other.  Something has changed.  I dont know if its the push/drive because the race is 16 days away or if I just finally have got it tuned up to when I'm seeing results and I feel confident in my ability.  
     This week I did 2 things I had never done.  I swam my fastest 500m ever; 11 min 48 sec.   Woot!!  AND... I swam my furthest distance ever while training.  1600m   The best part about this is I really feel like I can make  more progress in the next 16 days I think I might be able to get close to a 10 min time on my swim.  I know where my flaws in my stroke are and I work on them everyday.  

No turning back now

I have lost my mind.  Since February, and my knee injury, I have been plagued with gettign back into a full swing of running.  I have struggled as you have seen on the pages of this blog.  But in the last 2 weeks I have had several good runs including 2 different 5+ milers that were further then my previous distances.  So I felt as if I was ready to actually do a race.  So this morning in a fit of idiocy I signed up for Hickory Grove Triathlon on August 28th.  

That's 24 days!!

I must be a fool.  I mean I know I have the ability to do this and I know I can finish that's no problem.  I just feel overwhelmed with incredible emotions of fear and failure.   Freaked out!  

On top of that I have verbally committed to doing the Des Moines IMT Half Marathon Oct. 16th.  Strangely I feel much more confident about the half marathon then I do about the Tri.  I have no idea why.  the furthest distance I have ever traveled a half marathon distance on foot was probably at the state fair while sucking down a corn dog over 8 hours.

I intend to work on my distance over the next 40 days leading up to the marathon and my swimming over the next 24.   

I felt I needed to pull the trigger on some races before I allowed a season to slip away.  The injusry set me back and has kept me from really making forward progress and I believe a hard date with no backing out will do that for me.   Plus I promised myself I would do the Tri this year.  The Half marathon is just a bonus!

I cant wait!

Race day tomorrow

Im nervous already. How can I be nervous about this? I guess this is the first time I have raced my bike. Trying to play through how the mornign will go pre -race

Full race loop

Full Race Loop map from Runkeeper

My last post was very quickly written and not very informative really just a mental journal entry. Also it wasn't really a legitimate course run so I rode it again 2 days ago on Sat. This time I threw my bike in the van and drove over to the start of the course. I really wanted to get the best true idea of what race day was going to be like. I had 2 bottles of hydration. 1 straight water and the other Lime Nuun. Last time I felt like I wasn't getting enough hydration so I planned on squashing that problem. I put on all my gear and checked my lights just in case I didn't get back before sunset.

I was off.

I felt pretty good and I sure do love my bike its so light and quick. I love when I really put all my power into it and it responds. After the first 4.5 miles I realize I need more hill work and make a mental note to start pushing myself harder on hills. There is a little wind but nothing like Thursday. I hit the halfway and felt pretty good. I drank water on the first half and planned on using the Nuun on the way back to help recovery. I think that worked out pretty nice. I felt good all the way back and was 3.5 miles from the finish when I got passed by a car of kids that thought it would be fun to toss out a cup with pop in it. Luckily I avoided being hit. I did a have a few choice words for them and told them so in universal sign language. Seriously! What makes you think throwing something at a cyclist is a good idea? Did your mother teach you that?

I made it the remainder of the ride without incident and even broke the 30 mph mark cool.

Very excited about it. finished in 1:06 and know I can get it under :59 . I plan to ride this at least 3 more times before Race day.

16 miles out of 20 not bad

Last nights ride and Runkeeper map

This was my first real ride outside on highway that was greater then 10 miles. I did almost 20 miles last night. I know now what my tri is going to be like in 2 weeks. Im hoping for NO WIND! LOL the hills coming back last night were brutal with the wind. I need to get something to eat halfway through as I was starving. Plus I think I needed to drink more then I did. I was trying to time my ride so I didn't run out of daylight. I got very cold near the end. The road I was riding is not the safest road. Lots of curves and some blind hills. Traffic is always a little higher speed then what it should be. Started to cramp at the half way point. I stopped to get a drink and walked for a bout 20 sec and it eased up. Im hoping to ride the full course this weekend.

My iPhone battery died at the 16 mile mark and so runkeeper stopped recording my activity. Still i finished my ride and it was 19.7 I felt pretty good too.

Weekend Rides

This weekend I managed to get out on my new bike for not one but TWO bike rides. I have not gotten properly fitted yet so I I have tweaked the seat adjustment both days.

I am a little disappointed but I guess I have been unable to ride for more then 30 days. I was really hoping to be faster then what I ended up with. I know part of it is the knee and just making sure not to go to hard.

Saturdays Ride

Kind of cold and I felt sluggish and heavy

Sundays Ride
I felt better and faster. Kept getting slowed down by traffic and poor roads. I need to get out on a old highway

Say hello to my "Little" friend.

Just a huge shout out to my friend Rachet. She is truly an inspring and driving force in my journey. On sunday she finished the Lone star 70.3 Half Ironman in Galveston, TX. She's just practicing really, because she is already a Full Ironman finisher. Check her out HERE Im sure she will post a race report in a few days and some great pictures.

Thanks Rachet for your inspiration and take care of that sunburn!

*Updates* Bike, Knee, and Weekends free!

Wow I have been so busy I have got to put more time into blogging it keeps me focused and goal oriented and ACCOUNTABLE!


I am in love with my bike but I have not been able to ride it more than just a around a few blocks no real speed or distance at all. It had a minor pedal problem and needed a little TLC. So I took it up to Joe @ MoJo Cycle. Got the pedal issue resolved and the tune up and wheels done. Im lucky to have great Bike shop locally!

So my knee...Well it kind of sucks. I have quit running and swimming. All Im doing right now is stationary bike. Trying to do 60 min a day at >20Mph. The last few days It has felt better. Monday I went in to the Dr and got to tell my awesome story to him. 300lbs to 198... Doctor was impressed I love to do that. Such a great feeling to share my story and he was eating it up asking all kinds of details.

He thinks I tore my meniscus from the symptoms I have. I have an MRI scheduled for Tuesday at 7:15am. If its a bad tear then likely I will have surgery. Which may be the best course of action for the quickest recovery. Small tear means healing on its own.

Either way I wont know weather I can compete in Bluff Creek on May 22nd or not until after. I'm very disappointed that this has happened as it really was a major milestone in my fitness goals and completing this is kind of proof of "Look you really are different"

Bonus Lost .2 lbs today and only a few more Saturdays left to work.

Triathlon Test

Despite still being somewhat under the weather I had a great weekend. Had a real fun time with my kids Trick or Treating I stayed away from the candy for the most part. I snuch a few pieces but not much.

On Sat I was able to stop in at a Nike store where I was looking for some clothing and a new hat and instead found a real nice pair of goggles for $6. Sweet deal!

Sunday I was going to do my 3rd day of C25k Speed training but since I got my new goggles I wanted to swim to which led to me deciding to try and do a whole sprint Triathlon during my workout session.

I knew my transition times would be shot on T1 so I didnt even bother and besides this was going to be my first attempt at this ever. I have done the bike and the run together and even the swim and the bike and the swim and the run but never all three consecutively back to back.

I wanted to still do this as quick as possible even though I knew I was going to have some stupid crap to deal with like getting out of the pool rinsing off changing from swim trunks to Run gear but I still hurried. I think I had about 8 total minutes of transition time of which T2 was only 1:30? Really what I was interested in was my total time and just finishing.

The Swim
My swim is still really bad but I do feel like I'm improving. The goggles were a god send. It really helped me feel more at ease in the water I didn't feel as panicked while swimming about having to breath and getting water in my eye and stroking properly. It was one less thing to worry about. I feel my stroke is pretty good but I need to work really hard on breathing properly and I need to be more aware of my kick. Make sure I'm using my whole leg not just kicking at the knee.
I did most of the 500M freestyle crawl. only 1.5 laps on my back or sidestroke. In the past Ive done half of them on my side or back. Still very hard. I feel so out of breath when I have my head down. I can hold my breath for 1:40 but when Im swimming I cant go 10 secs. Grr very frustrating.

Swim time - 19:50

The Bike
Interestingly I found that when I was doing this I realized how difficult it is to stay focused that Im racing. To constantly be pushing and not get caught up in music or something else. Made me think I need to be more cognizant during training and push harder. Nothing much new here. Since it was stationary I started out the first 6 miles very hard setting level 18/20. Made sure I stayed above the 20mph line the best I could every little bit I would get up on it and push for 30-45 sec. So I wasn't just riding it out. Near the end I did the whole last 3 minutes as hard as I could.
Wipe the bike down and hussle over to the treadmill.

Bike Time - 37:04

The Run
Bricked!! This is probably the most bricked my legs have ever felt. I had about a min and half in between Bike and treadmill. I intended to run my C25k speed training session Wk1 D3 but when I kicked up the pace to 8:30/Mile pace and I hit the .4-.5 mile mark I started getting light cramping in my calves and decided I better ease back a little so I clocked myself back to a 12 min for about 3 min than kicked it back up to 11 min/mile. I ran at that pace till I hit the 1 mile mark and then kicked it up again to just faster than 10:45/mile. I really was feeling quite good during the run better than I had anticipated. In fact as it progressed I begin to kick the speed up a little more every 5 min. As I was about to enter into the last 1K an Iwas running at about 9:45/mile. I felt great. In all the 5k and training 5k's I have run I have never felt this good. It just seemed like I could run forever no matter what speed I bumped it up to. I bumped my speed up to 9:00/mile with the last half mile. I just felt really good and decided I was going to end it with everything I got. 6 min from the end I kicked it up to 8:15/mile. I hit the 3.0 mile mark and bumped the speed again to finish at a speed faster than 8 min/mile. I know that isnt blazing for most but that is booking for me. If I could run 8 min the whole thing Id be super happy.

I was running hard at the end. Not my top end but close.

Run Time - 33:34


Total Time 1:30:31

Planning my first Triathlon

I got home from my workout tonight and started looking around more seriously at what Triathlons are available in the area. I think I have decided on the Bluff Creek Triathlon . It looks like an awesome first event. I also might do the Hickory Grove Triathlon since I can register for both at a discount. Im a little excited