tag:blogger.com,1999:blog-294065562024-03-07T14:07:47.171-05:00Clydesdales have big...bikesThe Bigun's journey to Ironman Arizona 2011...Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.comBlogger364125tag:blogger.com,1999:blog-29406556.post-7072378815487759172012-02-20T16:17:00.000-05:002012-02-20T16:17:30.973-05:00Iron Horse 2012<div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I'm not sure who talked me into this thing called "Ultra Running"... Baboo? Vato? Jenny? I'll blame you all. Di and took off from Tampa to head to Palatka, FL to run the 4th or 5th running of the Iron Horse Ultra. I'd signed up for the 100k - my first Ultra ever - after Jen said, rather convincingly, "you've done an Ironman, you can do an Ultra". Hmph.</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">So we rolled into Palatka - and if you are from Palatka, I apologize - but OMG this is redneck USA. Our dinner choices were: all of the fast food chains you can think of, a packed, line out the door Chili's, or Golden Corral. WE CHOSE POORLY. Not having been to all the Golden Corral's in the country, it's hard to say that this is the worst one...but it's got to be close! Fortunately, I guess, the food tasted so bad that we didn't eat enough to be sick the next day.</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">5am comes early - we drove out for a 7am race start, and was startled with an actual "starter's gun" sendoff. My plan was simple; walk a half mile, run a half mile for as long a I could. I'd done so in practice runs, and was able to keep a 13-min pace... Also... drink lots. Remember to eat. Change socks and shoes at 28 miles. Be tough. Easy, right?</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">After everyone took off from the start, I spent the rest of the day pretty much running by myself. Hit the 10 mile mark at 2:10, exactly on "plan". 20 miles came at 4:23 - only 3 min back from plan. 30 miles rolled in at 7:05 - now about 30 min back from plan. But I had done a change of clothes, stopped to pee a dozen times (I was hydrating really well apparantly), and hit 4-5 aid stations as well. At 30 miles I thought the plan was working well - I thought I'd saved enough for the next 30.</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">40 miles told a different story. At exactly 10hrs of running, it took an extra 40min to run that leg then my 13-min plan. I could tell - my walking pace and my running pace were much slower. After changing shoes and socks, my right foot was developing blisters - It was almost as if these second shoes had a narrower toe-box than the first pair. I'll figure that out... but the damage was done, and the foot was now hamburger. I'd also somehow tweeked my left knee - the one with that I'd had my ACL repaired - I couldn't straighten it completetly, and soon running, even at a shuffle, was no longer possible. My pace dropped steadly, and just like that, my miles were averaging in the 22-23 min per mile range. The drop came fast and hard. It was ugly.</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">My Garmin battery died 6 min into mile 48...it took an hour for me to walk it in to 50 miles. I finished the 50 miles at 13:56, an hour under the 15 hr cutoff. I was going for the 100k (62miles), but a 2 miles per hour, I was looking at another 6 hrs out there, and 20 hrs total - 2 hrs over the cutoff. Good enough for government work.</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Diana was a trooper - she drove out and met me at the 13.5 mile turnaround, twice, and also at the 28 mile point so I could change clothes. She dragged my hobbled body back to the hotel and got me some food before I fell asleep. It had to be pretty boring for her, not knowing anyone at her first Ultra, in a town without much to do in it! </div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">What did I learn? Well, I don't think I trained for 100k. Obviously I did enough to get through 50 miles, but I was so far removed from the next 12 miles, and the cutoff, that I think I need more miles in me next time. Feet swell! Especially with as much Heed as I was drinking, combating the humidity and heat buildup - I could really feel my hands swelling up, and that should have been my key for my feet. I really didn't even think about it, even as the blisters grew. Lose weight. At some point, reality sets in for a 270lb ultra runner- there aren't many 270 lb ultra runners for a reason! I really should be more like 230 for these things. For all things. C'mon Bigun!!!!! Arrrg. I really liked my waist pack. I really, really liked my Knuckle Light! I put it on my waist pack belt, and shined it downward - it was perfect. I'm glad I carried it from the start, and didn't wait for 50 miles like I had planned. Those last 4 - 5 miles would have been impossible in the pitch black.</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Run more. Duh. Lose Weight. Duh. Balance the sodium intake. Thinner socks, less padding, more room in the shoe.</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 1.5em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">It was amaising to see the levels of finess out there. The speed and effortless of men and women running after 50 and 75 miles was hard to believe. Everyone was friendly and genuine - even the frontrunners had encourgement for me, even as they lapped me on a 25 mile loop. The volunteers were awesome, the race was well run, and except for the rocks not yet grown over from years of duty holding up train tracks, it would be an easy decision to sign up again for next year. I'll have to wait for the pain to wear off first...</div>Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com2tag:blogger.com,1999:blog-29406556.post-40708851152404971082012-01-22T16:54:00.000-05:002012-01-22T16:54:03.743-05:00Bigun FatAss 50K UltraI"m still not sure this was a good idea. 265lbs, and 31 miles do not, in general, make for a nice day. But, I was looking for the next challenge, after 2 Ironman finishes, and quite a few of my bloggy, Facebooky triathlon friends have gone over to the dark side of Ultra, and lets face it, I'm easily influenced.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5pQ9X-zpeyZ2QbFX3-3xqe4XK_zn5Pvl9j_tur2NQkD8ucLC2qxjsPvsyyQcj8hwNLqCLpkvdKyewkNKj7zSU934zXQNBxoUAnmP-uZ49reqoCRCIruW0luWc-yLW9uDiJ2v1/s1600/Bigun+at+Flatwoods.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5pQ9X-zpeyZ2QbFX3-3xqe4XK_zn5Pvl9j_tur2NQkD8ucLC2qxjsPvsyyQcj8hwNLqCLpkvdKyewkNKj7zSU934zXQNBxoUAnmP-uZ49reqoCRCIruW0luWc-yLW9uDiJ2v1/s320/Bigun+at+Flatwoods.jpg" width="240" /></a></div>So how do you complete an Ultra? I really had no idea, 12 or so weeks ago when I first started getting the itch. I did the online research. I got a couple books. I self-coached. I signed up for an event - perhaps a bit overreaching, but you all know the way these things work - you have to put an event on the calendar. It's the rules.<br />
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So I signed up for <b>Iron Horse 100k Ultra</b> (Feb 18) back in November, and most of the sample training programs say that, at a minimum for a 62-mile run, you should really do half of that at some point before the race. Now I've also read that there's not much reason to have a long run much longer than 20 miles, a plan I like a whole lot better - but I really wanted to some point of reference under my belt before February.<br />
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I had a couple of choices - Gator Ultra and Everglades Ultra both had 50k runs, but Gator was a 2.5hr drive away, and the Everglades Ultra wanted $155 to go run. Seemed a bit excessive - so in my infinite wisdom, I decided to do a self supported, lonely 50k right here in Flatwoods, 20 min from my front door. A last minute suggestion was a good one - go and pace someone at the Long Haul 100 mile Ultra being held about 30 min from my house. This whole thing was such an unknown to me, however, I don't know, it just didn't seem fair to go out there and run-walk when my agenda was something other than helping out another runner.<br />
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So I packed up my gear - just my Camelbak Delany DC<br />
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<div class="" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0WTUWHpPDpMHX_i_A2pWn0ePxFiiPdG671jvL1tTw2psFZg6mkIC3r65kvD4yuyxN2eXn_QV-N3dwzLfCKLba3Di3DoS7-SUPfMRB-RRAhyphenhyphendcHxA_1JLz_OSVpXMjXwXqPkHn/s1600/rec-packs-delaney-dc-black-s11-300.ashx.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0WTUWHpPDpMHX_i_A2pWn0ePxFiiPdG671jvL1tTw2psFZg6mkIC3r65kvD4yuyxN2eXn_QV-N3dwzLfCKLba3Di3DoS7-SUPfMRB-RRAhyphenhyphendcHxA_1JLz_OSVpXMjXwXqPkHn/s320/rec-packs-delaney-dc-black-s11-300.ashx.jpg" width="320" /></a>and some gels, I loaded one bottle with Gatorade, the other with water, and off I went. Lesson #1: It's dark in the woods at 5:15 with no moon. I'm used to running out on Bayshore; the lights of Tampa and the streetlights are such I could read a book at midnight. I'd forgotten how scary the woods are at night. Alone. I figured out at mile 5 something I used to know - I run slower in the dark. In this instance, perhaps that's a good thing, but those first rays of dawn were a welcome sight! Bottom line, the Bigun needs a running light. It was still 9 miles before I saw another (real) human being - my first inkling of a eureka discovery.</div><div class="" style="clear: both; text-align: left;"><br />
</div><div class="" style="clear: both; text-align: left;">One full lap at Flatwoods, Gate-Gate is almost exactly 13 miles. I ran back to my truck, and lubed up with some Body Glide - lesson #2: Lube up BEFORE starting up the run. I've got some nice NIKE lycra under-garments, but I still had some chafing issues not even half way into this thing. Out I went on lap 2, and into the unknown. Once past 26.2 miles, I had no idea what to expect (yes, the Body Glide cured the issue, and I was good to go to the finish)...</div><div class="" style="clear: both; text-align: left;"><br />
</div><div class="" style="clear: both; text-align: left;">My Dad rode by on his bike, in the opposite direction, a bit later at the 18 mile mark. I was in the midst of some really bad pain at that point, so a short break was ok - but stopping even for a minute just made it hurt more.. had to keep moving! Dad rolled back around at 21 miles, so I turned back on the loop and welcomed his company for the two miles back to his car. The eureka moment is coming into focus now...</div><div class="" style="clear: both; text-align: left;"><br />
</div><div class="" style="clear: both; text-align: left;">At that point, I just couldn't keep my shirt on any longer. My nips were rubbed raw, the simple act of removing my shirt meant one less painful piece of this strange new puzzle. Hard lesson #3: Bandaids become a part of the pack! A nice reminder of taking my shirt off - today I've got a bit of sunburn. I was still running a bit, even at +22 miles when my Dad was with me, but once I left his car, I really had a hard time doing anything but walk. I did the "just run to that fence" and "run to that trail up there" for darn near 7 miles! Here's how the pace looked by mile:</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYIeIQG9_SfJ_0tsH-9CEA8GN89WDFB8eGRdsSdG5SDgLvLcmAWtfwVJhgWRPUjnLA83MMAvwrW7OwhNPK5vYaS35sVlFb3DoiPR9qNGLjxT8paVjC4g2tlJkTfJg97bvzx-Aj/s1600/BigunFatass50k.tiff" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYIeIQG9_SfJ_0tsH-9CEA8GN89WDFB8eGRdsSdG5SDgLvLcmAWtfwVJhgWRPUjnLA83MMAvwrW7OwhNPK5vYaS35sVlFb3DoiPR9qNGLjxT8paVjC4g2tlJkTfJg97bvzx-Aj/s640/BigunFatass50k.tiff" width="208" /></a>My goal was to stay at 5 miles per hour for as long as I could. I walked .15 and ran .85 almost to the 20th mile. Each time I do a long run, I can maintain that cadence longer and longer. I think it's a valid way to eat this elephant - at least until at some point where I just can't run any longer. Like those last 9 over 15-min miles. So maybe I'm going out too hard still, for me.</div><div class="" style="clear: both; text-align: left;">I got back to my truck at mile 30... how cruel is that?!? I turned around, walked back down the trail a half mile and then walked back in for the full 31 miles. How was that mile faster than the one before it? I saw a runner that I saw on one of the laps walking it in. I walked in faster. Eureka knowledge comes completely into focus!</div><div class="" style="clear: both; text-align: left;"><br />
</div><div class="" style="clear: both; text-align: left;"><b>Eureka</b>: Doing these things alone, on your own, is NOT the way to do it! The camaraderie of fellow runners. Their support and the support of volunteers and of pacers, even on bikes. Seeing that person you've been chasing, or that passed you, who is now hurting and passable - that's what these events should be about, and that's how I'll do better than <b><i>7:23:10</i></b> next time. I learned a lot about my self and ultra running with this exercise, but I missed all of the fun things about running and ultras - all those things centered around other people.</div><div class="" style="clear: both; text-align: left;"><br />
</div><div class="" style="clear: both; text-align: left;">The next day, I'm sore, but not crippled. By tomorrow, Monday, I'll be walking fine, and on Tuesday I'll be back on my training schedule, with any luck. My feet, in the way of blisters or hot spots, are clear with the exception of a small area on one toe that almost always blisters (duh, I really need to get preventive with that as well). <b><span class="Apple-style-span" style="color: red;">I truly have NO IDEA how I'm gonna go double that distance in 4 weeks. This workout was NOT a confidence booster - more like a reality check. Gulp</span></b>.</div><br />
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</div>Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com6tag:blogger.com,1999:blog-29406556.post-29862600247932460382012-01-08T10:55:00.001-05:002012-01-08T10:56:13.824-05:00A year gone by!Holy crap! A whole year since I've posted... Facebook sure has killed my blog, at least.<br />
<br />
Major happenings in 2011... lets see...<br />
<ul><li>I got promoted at work - kind of a big deal. </li>
<li>got back on the training wagon - did some runs, did some tri's, lost some weight...</li>
<li>I'm now a multiple Ironman finisher... IMAZ is in the books.</li>
<li>Did a "clean" cycle - almost like a cleanse, but without the supplements. I liked it.</li>
</ul><div>So here we are in 2012. I've already signed up for a new, different endurance event - Iron Horse Ultra. I'm pretty sure at some point I said I'd NEVER do another stand-alone marathon, let alone attempt a 62 mile run - but as they say, "never say never". I'm pretty fed up with one horrible Ironman run after another, so I'm taking 2012 and concentrating on my running abilities. Sure, I'm signed up for a couple of half IM's already - Gator and Florida Challenge - but I'm also mixing in some running events to spice it up.</div><div><ul><li>Iron Horse 62m Ultra - Feb</li>
<li>Gasparilla Michelob Ultra Challenge (15k/5k on Sat, 13.1/8k on Sunday) - March</li>
<li>Gator Half IM - March</li>
<li>Sunrise to Sunset cross-Florida 180 mile Relay - March (hard time fielding a team of 4... but getting close)</li>
<li>Florida Challenge Half IM- April</li>
<li>Gulf Coast Half IM - May (might have a work conflict...)</li>
<li>Wickam Park Ultra - May </li>
<li>Mad Beach Sprint Tri - Jun</li>
<li>Morton Plant Meese Sprint Tri - July</li>
<li>IM Louisville - August (not signed up yet... still saving, still debating)</li>
<li>Hinson Lake 24h Ultra - Sep</li>
</ul><div>So it's a diverse year; I may get bit by the Ultra bug, I might hate it. I've got a 50K (32mile) training run in 2 weeks, that will be my first official unofficial Ultra - I'm just running it on my own around the house. As they say in Ultra world, a Fat Ass 50K. Hopefully I'll learn a bit that day - I'm pretty clueless as to what to expect, and I'm sure at the Iron Horse (don't you just love that name?) I'll be trying to simply follow the masses. Start out slow and taper off.</div></div><div><br />
</div><div>They say that Ultra people are the friendliest athletes out there - other than my Tri friends that also do Ultras, I've only met one other guy - the RD for Hinson Lake 24HR Ultra - Tom Gabell and his wife Donna who went to school with Tri-Sherpa Di. What a great couple, and everything I read in blogs about his race makes me want to go there and do it all the more.</div><div><br />
</div><div>So, a different sort of year this year - we'll see how it goes. Perhaps I'll have a different flavor to my blog - an ultra flavor - lamenting on my many mistakes as I figure out how to run further than I've ever gone before. Do you hear the theme to Star Trek now, or is it just me?</div>Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com2tag:blogger.com,1999:blog-29406556.post-28162716520604125662011-01-30T09:36:00.000-05:002011-01-30T09:36:26.742-05:00January!January was a pretty damn good month. Start of the year. Hit it hard. Oh, yea!<br />
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Finally, work was good. Had a great month. One of my best since selling RV's. Is the economy back on track? Well, some folks think that the RV industry leads the country OUT of a recession, and I can tell you that it sure as heck lead us INTO the recession as well! People are buying RV's again, that's all I know, and that's a good thing.<br />
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January was Run Month for the Bigun. One day left, but overall I'm getting in 4 - 6 runs a week, and I peaked at 30 miles for the week. I'll wind up with 87 miles for the month - for me, that's a pretty good month. Especially since prior to that, I was getting in single-digit run weeks. My run pace has dropped pretty dramatically in this time - on Dec 15th I did a 9 mile run at an 11:07 pace. Last week I did an 8 mile run (not as my "long run", either) at a 10:00 pace. So 5 weeks to drop 1:07 off my longer run pace is "a good month".<br />
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I've been participating in the Dev's 100 / 100 on Slowtwitch. It's a goal of 100 runs in 100 days - I knew darn well I wouldn't run every day, and most of the folks in the competition don't either. I'm shooting for 70 - that would be about 5 runs a week. I think the added emphasis on running is doing me pretty good. I've got 31 runs in 47 days...so I'm just about on track.<br />
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The cold weather has my biking in the toilet. I will, for the first time since I started biking, run further in a month than I biked. I'm ok with that, actually. Next week starts a 3-week training block that has some days off scheduled to help me bike at least 2x per week. I'm still concentrating on running - Gasparilla Half Marathon is 4 weeks away - but I need to bike since 3 weeks later I've got a Half IM on the schedule.<br />
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I'll also start swimming again next week. That will be fun... not. It's a necessary evil, isn't it?<br />
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On top of all of that, we are moving next week. So lots of lugging boxes and furniture to pile on top of SBR. If it were easy, they'd call it "bowling" and not triathlon, right?<br />
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Oh yea, my weight. That's just like a red-hot poker sticking in my eye, every time I step on the scale. On a good note, this past week, my "off" recover week, my weight stayed pretty consistent, where normally I balloon up and gain back any weight lost the weeks prior. I'm at 267 - down about 5 lbs from Jan 1. I guess a pound a week isn't a bad thing. My 250lb goal for the Gasparilla Half is fading... looks like 260 will be a bit more realistic for 28 days from now. I'll run like the wind - albeit a wind loaded with leaves, trees and small cars - heads up!Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com6tag:blogger.com,1999:blog-29406556.post-44473157054740488392011-01-09T11:05:00.001-05:002011-01-09T11:33:41.637-05:002011 is here!Wow - it's been since October since I wrote last. Sorry, my one remaining reader. All I can say, is that the Bigun is back! I'm actually signed up for an Ironman race this year, and an early season "A race". I'm running, and getting ready for a half marathon in 2 months. Life is a lot better this year.<br />
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Yea, we sorta got kicked in the nuts last year. Di and I both are glad to have all "that" behind us, and looking undistracted to the future. Work, for both of us, looks surprisingly optimistic - we just might be starting to get control of our lives again!<br />
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So for 2011, if I can get this straight:<br />
<br />
Gasparilla Half Marathon, Febuary 27<br />
Gator Half Iron Tri, March <s>10</s> 20th<br />
Strawberry Century, March 27<br />
S<b>t. Anthony's Olympic Tri, May 1</b><br />
Mad Beach Sprint Tri, May 20<br />
Florida Challenge Half Iron Tri, June 12<br />
Morton Plant Meese Sprint Tri, June 26<br />
Sand Key Sprint Tri, Sept.<br />
Great Floridian Aquabike (Iron Distance), October 22<br />
<b>Ironman Arizona! Nov 20</b><br />
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There's a great little monthly Time Trial Series at Ft. Desoto that I'll be trying to do as well, on Thursday nights - a 15k bike after work. I'm trying to recruit some guys from work to go out, chiefly, my CEO - this way, leaving work a little early one day a month won't be quite so frowned upon! Plus, we might have something else to read about in the flyer that comes with our paycheck besides the company bowling league.<br />
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Of course the season's A-race is IMAZ - but my early focus is on St. Anthony's Olympic. One of these years I'll kick ass that day - and this year just could be that day. <br />
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Hope to see some of ya'll out there -Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com6tag:blogger.com,1999:blog-29406556.post-35290741780293578862010-10-19T10:19:00.000-04:002010-10-19T10:19:23.794-04:00Flatwoods Bike-Run #1I enjoy getting people riled up. It's what I do. So before the big day, I threw out an e-mail to all the participants of our little schin-dig giving my prediction of thier performance. Yes, very dickish. It wasn't totally my idea - one of the guys in the adjacent cubicle (we call them offices, but really, they are glorified cubicles...) put odds on everyone racing, and I thought he was off a bit.<br />
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Anyway - the e-mail worked like a charm, and a couple of the guys, now, were much more emotionally involved than they were in the days and weeks prior. We done had ourselves a race!<br />
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So the deal was, we all start off on our bikes, roll 24.65 miles, transition back at our cars, and head out to run 6 miles. Not everyone was going to run. Our CEO, John, is a great biker, but has back and knee issues and decided last minute that he'd give the bike part a go. The rabbit had arrived. Greg "Bacon" isn't a runner either, and was all in for a fast ride. The rest of us would slug it out. Sort-of.<br />
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Lee brought a buddy from his church with him, Sean, whom we had ridden with before. He's a stud, and he came ready to throw it down. We put John and Sean up front, the strongest bikers of the group, along with Christian - the young guy - who's also got wheels, and the rest of us took up stance behind them and waited for 7:30am to start'er up. When we all looked ready, I said "go", rather ingloriously, and off we went.<br />
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We must have all eaten our Wheaties this morning, because at 4 miles we were averaging 21.5mph, which I knew was much faster than I had the heartbeats for! I started to back it down, John, Sean and Christian drove away, and the rest of us settled into a decent game of "losing your concentration". That's where you're cruising along at a certain speed, everyone's got the right 3 bike lengths to stay draft legal, and then the guy up front slows down. No reason really, but now the second guy is forced to pass or slow, but you didn't lose your concentration, so you pass - waking the previous now second leader up, and the leap-frogging continues. We were all guilty of this. <br />
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Greg and Tom hung in there with us, granted, with a little bit of drafting, but it was nice to see them with us for the whole ride. Both of them are getting better and better, and to their well deserved credit, they both tried to find clean air and even got out front for parts of the day. It took about 13 miles to drop the average to 21mph, and at the end, we all came in between 20.6 and 20.7mph. <br />
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At one point, Markle was feeling his oats, and made an unanswered acceleration. I tried to keep him in my sights, but just pulled away, and I lost him in the turning circle that is Flatwoods. Until the last mile. Smelling the barn, and seeing Markle free-wheeling it in was all Lee needed to rally up some finishing horsepower. Plus I egged him on, "go get him, Lee!" I chided. And he did - with a quarter mile to go, everyone (Lee, Greg, Tom) flew past me chasing Markle, while I continued at my pace, spinning in to transition. Oh yea, guys, we still have this little run to go...<br />
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Alas, poor Lee - his final effort left him pulling up with a blown hammie. But he did beat Markle in. Sean and Chris were both out on the run already; we crossed paths with about 200yds to go into "transition". I roared into the parking lot, threw down my tailgate, chucked my bike into the bed, and sat on the tailgate. Now THAT's what transitions should all be like! Bike shoes off, running shoes on, switch the Garmin over to "run" while walking back over the trail, and for a brief, tiny flash of a second, I was kicking it on the run, ahead of Lee, Markle and Tom! I crushed that transition, and then sped off at my blistering 11:00min/mile pace.<br />
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I held Markle off for about half a mile as he screamed by me trying to chase down the leaders. Markle's one of those natural athletic types (read young and skinny). I had given him some guff before the race since he hasn't been training much, so he had to prove me wrong. He did.<br />
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I kept looking for Lee. Where's Lee? I heard footsteps closing on me fast, and said over my shoulder, "there's Big Lee" - but it wasn't him. When I hit the 3 mile turnaround and still no Lee, I knew something was wrong and Lee didn't start the run. But there was Tom. Tom had gained on me the whole way, and was, as I predicted, right on my ass. I was sure he'd pass me, but I wasn't going to give it up without a fight. After all, I'd just watched Kona, and was ready for some shoulder to shoulder - mono a mono run down action. It never happened.<br />
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Tom had him a little cramping issue shortly thereafter, and stopped at the one water spot at mile 4. I had no idea, and was still running scared, so I didn't stop, nor did I look back. Never look back, right? Even when you are running 11's, you still don't look back. Since Tom and I were the last two back in, everyone was waiting for us and cheering us in. It was pretty cool, and a great benchmark test of fitness for everyone who participated.<br />
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My average run came in at 10:59 - right where I was hoping it would be. I've got 7 weeks until the Key West Olympic Tri, so I'll have a good chance to see how much better I can get my running before then. I think we'll try and do another of these brick races in 4 weeks, just to gauge the progress. It was a ton of fun, and I think everyone that participated had a blast and learned a bit about themselves. Tom and Chris still have never done an Olympic, and now have the confidence, minus the swim of course, to enter one someday soon. Markle's got the Tri-bug again. And for me, I can see an average of 21mph again in my sights, and know with some weight loss (I'm still about 273lbs) and a bit of run focus in these next 5 training weeks, I can get my run down to the mid 10's at least.<br />
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Good times!Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com5tag:blogger.com,1999:blog-29406556.post-27046810141765422412010-10-06T19:32:00.000-04:002010-10-06T19:32:26.490-04:00StairsHere's what 4 sets of stairs looks like on a Garmin:<br />
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I promise you I didn't run in the water! That was my first time since High School Wrestling running stairs - I kinda like it!Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com1tag:blogger.com,1999:blog-29406556.post-43661938046391122552010-09-30T14:51:00.000-04:002010-09-30T14:51:13.648-04:00Progress ReportSo we know I'm having fun again. I'm not sure if today's workout was fun, well, parts of it is. I keep hearing young Ricky Bobby saying over and over, "I wanna go fast, I wanna go fast".<br />
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Today we went fast for 1 mile intervals. It's fun to hit 24mph, even if only for 3/4 a mile. 2 hours worth of intervals. Nice.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDaCW-LSczVErrQRcBQW5idAEheoseHM2xdqVovD78rGGneUcuLBLmdMtbTmJaFAT2CD3jZ8MFesZh_spJKiR8xwZfqpDXGW4A8w8_hscPt4Hwo_p6JKAq4hAY-eHxlQPBkJpy/s1600/intervals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a></div> But I gotta tell ya, this workout smoked me. Something about all-out efforts times 10 - I used to do these, and I used to be pretty fast on the bike. So hopefully this will bring about the old Bigun.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDaCW-LSczVErrQRcBQW5idAEheoseHM2xdqVovD78rGGneUcuLBLmdMtbTmJaFAT2CD3jZ8MFesZh_spJKiR8xwZfqpDXGW4A8w8_hscPt4Hwo_p6JKAq4hAY-eHxlQPBkJpy/s400/intervals.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heart Rate over 10 intervals</td></tr>
</tbody></table>Of course, the old Bigun is still hiding inside the current Bigun. I was 276lbs yesterday - 5 lbs over my target weight for this week. I'm pretty sure that 5 lbs on me is well within acceptable survey error... +/- 2% on any pundit poll certainly never made or broke a candidate - so I shouldn't be too worried yet. If I can keep the progress within 2%, I'm technically only 2 weeks or so away from my goal weight. Look on the bright-side, right? So I'm down 12.5 lbs since I started keeping the record 72 days ago. All this fat was 2 years putting on, and it's got a firm hold on me now. Imagine how hard it will be to drop once I hit my old IMCdA weight of 2 years ago!<br />
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Probably not going to race at Longleaf this year. I have the day off work, but I'll probably just do a private Olympic with some buddies over at Flatwoods that day (with or without the swim). No matter how you slice it, $105 clams for a triathlon after a bad sales month fails to make much sense. Especially when I'm saving my pennies for IMAZ11.Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com2tag:blogger.com,1999:blog-29406556.post-17941296924867183372010-09-23T18:03:00.000-04:002010-09-23T18:03:27.000-04:00Having Fun AgainI'm really not doing anything special or different, but I am starting to feel better about training again. Sure, I know I've got a long way to go just to get back to 2008 fitness levels, but there has been clear progress in these past couple of months, and that's encouraging.<br />
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Next on the board is another Olympic - the <a href="http://longleaftriathlon.com/">Longleaf Triathlo</a>n. This looks to be an awesome race - perfectly flat bike and run, along with typically cooler weather, and a fairly uncrowded field should all prove to be awesome. Plus, the swim doesn't really look to be, based on last year's times, a full 1500 meters. Since I'm a horrible swimmer, that's a good thing.<br />
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I've broken out of a fairly strict "base" phase and have started putting in some intervals into my training. It is pleasantly surprising to see the bike speed where it is now, and I'm sure the swim and run will start to come around too. I've got this weekend and 2 more hard weeks of training to make some gains before Longleaf - even the weight has been coming off a little bit at a time (the good way).<br />
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We've got our reservations for a B&B down in the Keys for early December - and I've registered for the first ever <a href="http://www.trikw.com/">Key West Triathlon</a>. Not only do we really need a vacation... this is my defacto A-race for 2010 (because it's the last one) and I think it's really gonna be cool. It already has about 200 people signed up for it - it's shaping up nicely!Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com2tag:blogger.com,1999:blog-29406556.post-87631917480643819242010-09-13T14:02:00.011-04:002010-09-13T16:36:15.009-04:00Florida Challenge Short CourseSo here we are - RACING AGAIN! Yea, pretty exciting - it's been a while, and not being a stranger for overreaching, I scheduled an Olympic Distance Triathlon to announce my presence with authority!<br /><div> </div><br /><div><em><span style="color:#3333ff;">Crash: Why are you shaking me off?<br />Nuke: I want to bring the heater. Announce my presence with authority.<br />Crash: To announce</span></em><em><span style="color:#3333ff;"> what?<br />Nuke: My presence with authority.<br />Crash: To announce your presence with authority?! This guy's</span></em><em><span style="color:#3333ff;"> a first ball fastball hitter, looking for the heat.<br />Nuke: So what? He ain't seen my heat.<br />Cra</span></em><em><span style="color:#3333ff;">sh: All right, Meat. Give him your heat. [He walks back to his place behind the plate.]<br />Nuke: Why's he always calling me Meat? I'm the guy driving a Porsche.<br />Crash: [to the batter at the plate] Fastball.<br />[Nuke throws it and the batter hits a home run. The batter stands there, watching.]</span></em><br /><em><span style="color:#3333ff;">Crash: What are you doing standing here? I gave you a gift. You stand here showing up my pitcher? Run, dummy</span></em></div><br /><div><em></em> </div><div><span style="color:#000000;">It didn't work out too good for Nuke, nor for the Bigun. I feel like</span><span style="color:#000000;"> I got </span><span style="color:#000000;">hit wi</span><span style="color:#000000;">th the fastball square </span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX0SHXqpdVWvUAWkSGBvBYHFhNAx5C5XWun1S2xlNlCH_cjO9lLJWk-xrUW5J_t6teDt6mtvSS-37HAOaV_U-nmL2eTyYoU6oKNRV1GymuLWoVCRDHYv_O5gxdkTHQirAhLFxQ/s1600/Comm+and+Bigun.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 320px; height: 180px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX0SHXqpdVWvUAWkSGBvBYHFhNAx5C5XWun1S2xlNlCH_cjO9lLJWk-xrUW5J_t6teDt6mtvSS-37HAOaV_U-nmL2eTyYoU6oKNRV1GymuLWoVCRDHYv_O5gxdkTHQirAhLFxQ/s320/Comm+and+Bigun.JPG" alt="" id="BLOGGER_PHOTO_ID_5516494924640928594" border="0" /></a><span style="color:#000000;">in the noggin, but I'm getting ahead of myself.</span></div><br /><div> </div>This trip was predicated with a grand Bloggie Meet-up and reunion. Epic. A long time coming. Commodore first showed up on the Bigun's radar in April 2007 - a simple comment on a simple post. From simple beginnings, we've exchanged phone numbers and over the years have become good friends - still having never met face-to-face. Until this weekend. Creepy Internet Friend no more, neither us nor him wound up buried in a shallow grave or coaxed into a overseas in<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE5ECoKeQl9Xe2Lk52-SIu910VePJoa1qTcraKmiIIGYE2UNimr_ZPAwi-egR41vxasRhhEtuWURa_bhUg59CxaS4csqAaBbeAuEe2eLKQ4aMDJB8p8zoPLDex3TLaTDa_uqhq/s1600/Lee+swim.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 312px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE5ECoKeQl9Xe2Lk52-SIu910VePJoa1qTcraKmiIIGYE2UNimr_ZPAwi-egR41vxasRhhEtuWURa_bhUg59CxaS4csqAaBbeAuEe2eLKQ4aMDJB8p8zoPLDex3TLaTDa_uqhq/s320/Lee+swim.JPG" alt="" id="BLOGGER_PHOTO_ID_5516494251280806338" border="0" /></a>vestment scam. We had a great weekend!!!!<br /><br /><span style="font-weight: bold; font-style: italic; color: rgb(204, 0, 0);">Tri-Sherpa Di also got to get into picture-taking mode, which she loves to do. Check out this great picture she took of by buddy Lee getting out of the the water... if you look close, you can actually see Lee...<br /><br /></span>We rented a cabin at Lake Louisa near Clermont, the site of the race, and shared it with Commodore and our long-lost racing companions (we do more than just race socially, btw...) GEL (Green-Eyed-Lady) and Excel Man (...well, Excel Man..). It was great to reminisce and talk of training and race schedules, while Tri-Sherpa Di and GEL drank some wine and laughed! Excel Man had a stress fracture in his foot, keeping him from running, so he "only" did the Half-Iron Distance Aqua-bike.<br /><br />Because the RD's were adjusting the swim buoys for 1500m from 1.2M, we had to wait for everyone racing the long distance before we could go. We didn't start our wave until about 8:20 or so - with a water temp reportedly at 85 degrees, and an air temp of <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0XbHT1KawA592gPpbKcXF8FFOLl7-oJUkqMxTvKmm-v5VZA2o6_k1tQV1mticQbx6JqYwDOfsTwQKs0lerblH_M-5l72HazRpsqW8ENNEgcmY71PIjTPvw4bE9p0k9ZS6UasY/s1600/Curt+T2.JPG"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 210px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0XbHT1KawA592gPpbKcXF8FFOLl7-oJUkqMxTvKmm-v5VZA2o6_k1tQV1mticQbx6JqYwDOfsTwQKs0lerblH_M-5l72HazRpsqW8ENNEgcmY71PIjTPvw4bE9p0k9ZS6UasY/s320/Curt+T2.JPG" alt="" id="BLOGGER_PHOTO_ID_5516496937788465698" border="0" /></a>about 80 degrees, climbing fast now that the sun was over the horizon. Lee, a buddy from work, was also racing the Olympic with me, and we toed the line together and went out as the countdown from 5 reached zero!<br /><br /><br /><span style="font-style: italic; color: rgb(255, 0, 0); font-weight: bold;">Here's Curt aka Excel Man getting ready for T2 - look, he's got his feet out of his shoes getting ready for a quick change into his running shoes. In the Aqua-bike. Ya see, it was HOT, and none of us were thinking very clearly...</span><br /><br /><span style="font-style: italic;">(oh, and what's with people and the National Anthem? Even if you are from a</span><span style="font-style: italic;">nother country, racing in the US, the right thing to do is stand while the anthem is being played, just in case you didn't know. Americans: stop talking. Take off your hat. Put your right hand over your heart. Face toward the flag, if there is one. C'mon folks...)</span><br /><br />So... um... I was the<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPc7F8OHSzKN-JWKQ8InAKg4MgZ3bLTo4farA7Oz0ugBhcMlHAgQu-I-xU3geT2hLPsCCK9LcW18kuZlu3tOwe4ecFHOEsD351DxlLyWu5RV3wgFdRlyfo6ifKebIjmMXbWYdy/s1600/FCruncourse.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 198px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPc7F8OHSzKN-JWKQ8InAKg4MgZ3bLTo4farA7Oz0ugBhcMlHAgQu-I-xU3geT2hLPsCCK9LcW18kuZlu3tOwe4ecFHOEsD351DxlLyWu5RV3wgFdRlyfo6ifKebIjmMXbWYdy/s320/FCruncourse.jpg" alt="" id="BLOGGER_PHOTO_ID_5516488146143826178" border="0" /></a> last one out of the water (well, not LAST - there were 6 people slower than me), I mean, for the Clydesdales with a time of 49:28. I think there was something interesting on the bottom of the lake I was trying to see. At least my transition wasn't bad at 3:36 (nice little jog from the lake to T1).<br /><br />The bike was hilly, and even though it seems like I didn't try hard, I was at an elevated effort level after the swim, so I was slow to get moving - all that combined to give me a 1:34:33 (15.7mph) bike time. Yippers!<br /><br />3:37 later, I was out walking on the run course. That wasn't the pla<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxSZzwd8y49jCdyvYX9sPyyn8Zm7PSALaALYW4BvvteT5qVIp3McPHP2Z8ROqPsAZBC86OiQSfF_nXe4CNFVKkZW85PhKBKD0TeQzvz1fIgOqdXwm_yiX8f92jqrQ_yFfDEykc/s1600/Florida+Challenge+Bike.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 320px; height: 197px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxSZzwd8y49jCdyvYX9sPyyn8Zm7PSALaALYW4BvvteT5qVIp3McPHP2Z8ROqPsAZBC86OiQSfF_nXe4CNFVKkZW85PhKBKD0TeQzvz1fIgOqdXwm_yiX8f92jqrQ_yFfDEykc/s320/Florida+Challenge+Bike.jpg" alt="" id="BLOGGER_PHOTO_ID_5516487585686672882" border="0" /></a>n, of course, but that was the reality. By then it was over 85 degrees, and the sun was beating me down. I was beginning to think that a sprint would have been a much better idea. I decided to walk the first 3 miles, and then run back in. I actually started to feel good enough at the 2 mile aid station to start run-walking, and then on the way b<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-RhWIvx-DIEpWVn8Kgmzw4_ebwDNj8wWFz048eIZGGFfe8hc9PuGf-p_jGaDxKLwyr5tJPSZzxyvIr2D_VzmRZEStsUJEFL0nnZeQp8BU9NKBs101fRU0xO_dq6FT40SdZM0A/s1600/bike1.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 164px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-RhWIvx-DIEpWVn8Kgmzw4_ebwDNj8wWFz048eIZGGFfe8hc9PuGf-p_jGaDxKLwyr5tJPSZzxyvIr2D_VzmRZEStsUJEFL0nnZeQp8BU9NKBs101fRU0xO_dq6FT40SdZM0A/s320/bike1.JPG" alt="" id="BLOGGER_PHOTO_ID_5516495862714680242" border="0" /></a>ack in, I passed a couple of guys I thought were Clydesdales, which motivated me to keep up the pace. Then my bro Commodore met up with me and we ran most of the last 1.5 miles back in, giving me a whopping 1:29:13 10k time and a 14:22 per mile pace.<br /><br />Yes, it was gruesome. 4:00:34 is my official time, but it wasn't as gruesome as 3 other big guys that I passed on the bike and run. Lee finished at 3:38 - a great time under those conditions! Congrats Lee!<br /><br /><span style="font-style: italic;">It's hard to believe my Olympic PR is 2:48</span>. 30 lbs lighter. Cooler and flatter. A full minute per 100 yds faster (1:57 vs 3:01/100yds). 5.2mph faster (20.9 vs 15.7) and 4:30 per mile faster (14:22 vs 9:48). That was only 3.5 years ago! An hour and 12 min off my PR... now there's some room for improvement!<br /><br />The next race is in 4 weeks - the Longleaf Olympic Tri. Much flatter. Hopefully much cooler. Potentially 8 - 10 lbs lighter. This is going to be a long road back, no doubt.Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com9tag:blogger.com,1999:blog-29406556.post-658843654012693492010-09-02T15:59:00.002-04:002010-09-02T16:16:30.535-04:00Training LogOne of the benifits of having a anal-retentive training log is that when you have the worst coach in the world, ie, yourself, you can look back and try to see what you did good and what you did poorly to help with writing your own training calendar. Of course, a professional coach would be able to see in a second the "rights" and the "wrongs" of anything silly the M-Dot Bigun is up to, but with the economy and what-not, who can afford a coach these days?<br /><br />I find myself, this morning, absolutely whacked out bushed - slept waaaay in, and had no desire to hit my scheduled 2-hr bike ride. So I got to thinking (yea, Tri-Sherpa Di had to ask what that burning smell was...) - what did I do last year differently? So I looked!<br /><br />Lo and behold, I more often than not trained at a 2 week "on", 1 week "recover" cycle. I just automatically dove into a 3 on - 1 off cycle this time around, and it's no wonder, after 2 cycles, why I'm dragging ass! Now don't get me wrong, I can see the merits of 3-1, the main one being that over time, there's a whole lot more training and a bit less recovery. Which begs the question, is there enough recovery? Well for a guy like me - and perhaps the average MOP age grouper, there might need to be some middle ground.<br /><br />So I think going forward I'll try and adjust the schedule to go 3-1 and then 2-1. I'm the kind of person that would really like to try for the harder schedule and only go to 2-1 if I need to, but it becomes really hard to schedule races and optimum recovery before races if you just play it by ear. Or, I could keep it the way I have it, and not feel bad if I miss a workout or two in that last week of the second 3-week block... oh the humanity!Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com3tag:blogger.com,1999:blog-29406556.post-48457783756084987692010-09-02T11:28:00.001-04:002010-09-02T11:29:50.974-04:00DC Giveaway!He's doing it again. Another Forerunner. Yummy. <a href="http://www.dcrainmaker.com/2010/09/september-garmin-forerunner-310xt.html">DCRainmaker, you go</a>!<br /><br />http://www.dcrainmaker.com/2010/09/september-garmin-forerunner-310xt.htmlBigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com0tag:blogger.com,1999:blog-29406556.post-79321874077280240432010-08-26T15:38:00.003-04:002010-08-26T16:18:57.769-04:00Dark TunnelIf there's light at the end of that tunnel, I still can't see it. For those of you who are in shape right now, and getting tired or burned out of all the running, swimming and biking and are thinking of just taking a little time off...<br /><br />Forgetaboutit!<br /><br />Going from "Iron-fit" to "not at all fit" takes about a millisecond, just in case you were wondering. The real depressing part is that me, being the anal-retentive record keeper that I am, happened upon <a href="http://buckeyeoutdoors.com/training/traininglog#"><span style="font-weight: bold; font-style: italic;">Buckeye Outdoors</span></a> where I had kept all of my pre-Ironman CdA08 training logs... and even though those records are over 2 years old now, lucky me - they are all still in there!<br /><br />It's not bad having a point of reference, really. I can look back and see what I did, and the results that I got from all that effort. I can use that to gauge my next buildup to IMAZ11, and although I'm 2 years older, I can see what I need to do to reasonably hit my goal for that race.<br /><br />It's just the darn evidence is there! I used to be fit! Now look at me; fat, slow, and did I mention slow? Muscle memory my ass! That's a myth. Probably started by perpetually skinny people who never would have dreamed of taking 2 years off.<br /><br />My first Tri of the season, of my return to fitness, is in less than 2 weeks. A nice Olympic up in Clermont Fl, called the Florida Challenge. In the past this was typically only a Half Iron distance race, but I guess to up the attendance, they included an Oly this year. Good for me! Of course I can only look forward to racing and finishing - this is a "one foot in front of the other" day, make no mistake. It's gonna be awesome to be out racing again, though, you know?<br /><br />The <a href="http://clydesdaleshavebigbikes.blogspot.com/2008/04/race-report-great-clermont-olympic.html">last time I was out here</a> was in '08, right before IMCdA. Didn't PR then, my best Oly coming in <a href="http://clydesdaleshavebigbikes.blogspot.com/2007/04/st-anthonys-race-review.html">'07 at St Anthony's</a>. 32:08 on the swim - a 1:57 per 100 yard effort. Since swimming again, I've been at 2:10 or so per 100 yard, so I'm hoping I can push out about a 36 min swim.<br /><br />My SA bike PR was 20.9mph average, and in Clermont, I averaged 19mph in the hills. I've got my base rides up in the 18.5mph range, so with the hills, pushing it, lets shoot for 18mph, putting me at 1:23. <br /><br />Oh, the run. The run will be ugly for sure! My PR is 1:00:51 for a 9:51 pace. Of course, that was at 245lbs, and I'll be running at least at 275 on race day. I'm gonna be very real, here, folks - averaging 11:00 per mile after the swim and bike will be all out. 1:07 or so is the probable outcome, with an extra what, 7 min in transitions? Total time for my first Oly of 2010 - 3:14<br /><br />The really cool thing is that I've got two more Oly's for '10; Longleaf and Key West - with plenty of time to improve and progress. That's actually gonna be neat to see!Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com2tag:blogger.com,1999:blog-29406556.post-1361352637210730322010-08-19T17:10:00.004-04:002010-08-19T18:27:58.153-04:00DietI'm not talking about "Atkins" or "Paleo" or any one of a hundred specialized diets - I'm talking about eating better. Having a better diet. This time around (I'm talking about specific Ironman training) I want to be leaner and lighter come race day, and I know I'm not going to get there simply by training hard. I've got to start eating better.<br /><br />I was reading Slowtwitch (I know, right?) and was intrigued by a pro athlete talking about eating gluten free. Additionally he was championing probiotics in the form of specialized yogurts and supplements. Now I'm not one to just jump on a particular diet, so I'm researching this stuff.<br /><br />Gluten Free is a diet generally brought on by folks who are allergic to gluten. Gluten is, essentially, paste - food glue - made by bleaching wheat, and is also made by barley and rye (nooooo, not barley!). Generally, folks diagnosed with Celiac disease go Gluten free. Since Celiac Desease is reported to effect only 1% of the population, even if 75% are undiagnosed, chances are I'm ok. So why go gluten free?<br /><br />Well, Gluten foods are processed foods, plain and simple. Now I'm getting back to the Paleo diet principles; no processed foods. I'm sure more research needs to be done, but in the one article I read (yea, lazy, just one...) the test group used (200) had 25% of them showed adverse effects of gluten proteins in the intestines. Some studies have shown that 100% of test groups show anti-body response to gluten proteins in the digestive track - meaning what? Wheat Gluten probably causes damage at some level to our digestive track. Means what to me - I'll digest more nutrients and cause less damage by eating non-processed foods (wheat). Sounds kinda like a<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwaPpsaOAPZdHR1_hW6d8aH8d5_l-ds8Ew4ft0aU2-yAldndqNfCRI6ly0Z28m6hLHbJQFwQ_8jyjLm58Bdxh8wyIiL8ohmiIljtDCSQDQ_xDUdgZ3tSX9IGTAAB4y1hmkTjbW/s1600/sorghum-beer.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 149px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwaPpsaOAPZdHR1_hW6d8aH8d5_l-ds8Ew4ft0aU2-yAldndqNfCRI6ly0Z28m6hLHbJQFwQ_8jyjLm58Bdxh8wyIiL8ohmiIljtDCSQDQ_xDUdgZ3tSX9IGTAAB4y1hmkTjbW/s320/sorghum-beer.jpg" alt="" id="BLOGGER_PHOTO_ID_5507238364057919634" border="0" /></a> no brainer. A quick Google search of "positive effects of Gluten" found only article after article of the reasons to eliminate it from the diet. So I'll work on that, for sure!<br /><br />I was gonna list out some foods that had Gluten, ones to avoid... <a href="http://www.the-gluten-free-chef.com/foods-containing-gluten.html">but at this website</a>, I see that a simple list is way too long! Very dissapointed to see that beer is on list. Fortunately, there are some Gluten Free beers - made from grains like sorghum, millet, rice or buckwheat - all "safe" grains. I don't know on this one - the whole point is to move from processed foods - and I'm not (at least I don't know it yet) Celiac diagnosed, so I guess I could drink a "normal" beer, right?<br /><br />The other point to this new diet for me is the probiotics piece. Holy moly! A quick wiki search of probiotics shows me that the different types of these buggers is staggering! Looks like there are many benefits to having them in you, and unless I'm dying, no real detriment. The benefits, of course are specific to individual "brands" (strains) of microorganism, so what's a unhealthy eater like me to do? I've only seen ONE non-paid-for recommendation of a "general pro-biotic" supplement - Floragen 3 - so now really, I don't know. I get that the supplimet needs to be coated to make it to the intestines, past the stomach. I also get that probiotics are pretty specific in form and benefit. I just want it to be simple. I don't think, based on this reasoning, that yogurts or other non-coated supplements have much of a chance of making it to where it will do much good. But I could be wrong, no, I'm probably wrong!<br /><br />So my next project will be to start looking at what I eat and getting rid of the processed foods. That's relatively easy to identify, not very easy to execute. This probiotic piece is gonna take some more looking into. Any of you have any ideas, recommendations, experiences? Thanks!Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com4tag:blogger.com,1999:blog-29406556.post-29637354436115109652010-08-05T13:28:00.001-04:002010-08-05T13:30:00.371-04:00Garmin Giveaway!Hope this is for real - Garmin 310XT giveaway contest at <a href="http://www.dcrainmaker.com/2010/08/garmin-forerunner-310xt-giveaway.html">this blog</a> - go and check it out!Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com2tag:blogger.com,1999:blog-29406556.post-69228528679894448242010-08-03T13:51:00.008-04:002010-08-03T15:33:47.122-04:00Fitness MeasureI don't like to re-invent the wheel. There's so much research out there, and while fitness studies can often contradict and the terminology can often change or warp, some things seem to stay pretty constant.<br /><br /><div><div><div>One constant seems to be the concept of "Base Training". Now I'm not a coach, and I don't play one on TV or on podcasts, but to me, Base Training is the active pursuit of increased aerobic fitness. Aerobic fitness / aerobic training is when you MOVE in such a way as not to push your heart rate and corresponding metabolic engines into oxygen depletion. I'm guessing (since I've probably read it and forgotten) that the point in which your movement becomes anaerobic corresponds not only to the build up of lactic acids but also to the thresholds of metabolizing glycogen (carbs) in the majority rather than fat.</div><div><br /> </div><div>You can get this measured for yourself at a <a href="http://usantc.com/ntc_human_performance.htm">place that actually measures </a>your blood lactic acid levels and a few other things to come up with your own, personal hear rate zones, or you can use any <a href="http://www.fitzones.com/members/Fitness/heartrate_zones.asp">one of a dozen or so formulas </a>to derive not-as-accurate, but useful HR zones.</div><br /><div>Why is this important? Well, popular research puts your glycogen stores at about 2 hrs (at <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj08tWrlUZu4BNG3iAu0JgPgBcOR2rbL-YSx_z9kH5N15j-mFrzezupIKtfcWMqmzlSfyLY2P-5y_83IAwT0axu8gin8Ra4Duhd_v55MuQDr6wx6Cat9SGTici2pCnc7HcME8eU/s1600/products_roctane2.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 250px; FLOAT: right; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5501262924527015826" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj08tWrlUZu4BNG3iAu0JgPgBcOR2rbL-YSx_z9kH5N15j-mFrzezupIKtfcWMqmzlSfyLY2P-5y_83IAwT0axu8gin8Ra4Duhd_v55MuQDr6wx6Cat9SGTici2pCnc7HcME8eU/s320/products_roctane2.jpg" /></a>anaerobic efforts) for well trained athletes, right? When the carbs run out, we <a href="http://en.wikipedia.org/wiki/Hitting_the_wall">bonk</a>, plain and simple. We fight to replenish these stores on long efforts, and that fight is hit and miss, mostly miss, for many of us. We get a few gels in us, some Gatorade or what-not, cookies or bananas - and what happens? We get sick or our stomach shuts down and we push that 2 hrs to 3 or 4, maybe if we are lucky; so unless you're an animal and can finish a half Ironman under 4 hrs, or insanely good with your nutrition plan - flawless might be a better word - we need to condition our fat-burning anaerobic metabolism and fitness. </div><br /><div>So what's the problem? WE ARE! We got these huge egos that make us want to ride or run or swim as hard as we can all the time and push, push push! How friggin' boring is it to ride in your aerobic zones for hours and hours? How sucky is it to stop and walk when the HR alarm goes off? Who really swims "within themselves"? The first time those riders zoom by on their fancy-schmancy bikes and you know they ain't really moving that fast, but you also know they are thinking about what a loser slow fat ass you are! Can't we just wear a sign that says, "<strong><em>BASE TRAINING TODAY</em></strong>"?</div><br /><div>The payoff is huge, but the path is long. Big guys like me might have even more at stake with quality BASE workouts. Staying in the lower Heart Rate "fat-burning" zone (<i>and yes, I know that in any HR zone, the body still metabolizes carbs for energy, but the thought is that the majority of energy comes from fat up to a certain threshold</i>...) drops the pounds even faster. Keeping the workouts at lower intensities also, theoretically, lowers the chance of injury. Because I want to concentrate on my running in the months to come, but also know that at 280lbs, my running workouts are a roll of the dice as to <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_MDT1rQYA9SLkVaauPpZQPIHag9O_cUEKa6iPHkRH-vpjo3NCY8f-fSxSqjiqF5OG4uZEKMhLf0id-_ajyRgv70cBu9T9ztyfgIpyAs13WDD6uJnXPEUMFVF2RrCWAxK-5D6l/s1600/garmin.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 320px; FLOAT: left; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5501263676629187938" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_MDT1rQYA9SLkVaauPpZQPIHag9O_cUEKa6iPHkRH-vpjo3NCY8f-fSxSqjiqF5OG4uZEKMhLf0id-_ajyRgv70cBu9T9ztyfgIpyAs13WDD6uJnXPEUMFVF2RrCWAxK-5D6l/s320/garmin.jpg" /></a>which body part will fall apart first, I really need to concentrate on weight loss!</div><br /><div>So, what we measure we can manage and what we manage we can improve, right? I like to look at my base training as a measure of heart beats per miles per hour. If you train with a power meter, you can get even more accurate (beats per watt) and it won't matter what terrain you train on or the wind conditions... but I've only got a HR monitor and a flat course to base train on. I stay in a base HR zone, these days for an hour, later it will be longer, and I then divide my average heart rate by my average speed - that give me my <b>heart beats per mile an hour</b>.</div><br /><div>Six weeks ago, when I started training again, my base HB/MPH was 8.76 - today it was down to 8.16 - nice - I can see the fitness gain. I'll feel more like the "old" Bigun when I get that down to more like 7.6, and can do that for a 2hr ride instead of just one. But I'll shoot for one hr first. I don't want you to get the wrong impression - speed work is important even in this Base Phase! I get my speed work in after the hour of strict base work with a few Fartliks or intervals, but I know my priority right now is getting my metabolism better and more efficient at burning fat!</div><br /><div><strong>Lost 8 lbs in 4 weeks as well. 2 lbs a week - right according to plan! Oh, yea!</strong></div></div></div>Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com2tag:blogger.com,1999:blog-29406556.post-30781255129038956622010-07-29T13:50:00.004-04:002010-07-29T14:31:15.676-04:00Eye on the PrizeI'm back in the saddle again. It's great to be back, actually. It's funny how much you forget when you've been gone from training so long. All the laundry, for one... running shorts and shirts, socks, biking pants - the hamper fills up fast these days!<br /><br />Getting the bike back up to speed is also fun. Everyone loves bike part shopping, and I'm no exception. Tires, tubes, brake cables, chain lube, chamois butter, sunglasses, etc, etc, it seems the list hardly ends. But that's part of it.<br /><br />Also part of it is figuring out the training/racing schedule. Not over-doing it. Preventing injury. Goal setting. All good stuff. I guess after doing it since '05, when I ran my first triathlon, it all comes back pretty quickly. Not the fitness, mind you - the process. Yea, coaching yourself is probably not the best idea - and we all know I've got some different ideas when it comes to training for Ironman - but I got my 255lb ass to the finish line in 14:36 last time - I might just know enough to be dangerous.<br /><br />So now there's an Ironman in Houston. Who'd a thunk it? Quite possibly the hottest, most humid place on earth - more power to you Texans for selling out the race so quickly - May '11 could quite possibly bring the hardest IM on the planet for those of you toeing the line.<br /><br />There's oil in the water for IM Florida swimmers this year, and possibly for years to come. Ocean swimming is bad enough without the oil slick. I remember the Chicago Triathlon, and the taste of diesel fuel in my mouth for the rest of the day after that short swim - I wonder if there ever is enough Gatorade after an oily Panama City swim?<br /><br />IM Arizona '10 now has it's challenges - like the swim venue springing a leak. Everything I read tells me that it's doubtful that Tempe Town Lake will be fixed by November. I'm sure the show will go on - be it somewhere else to swim (is there?) or an Iron-duathlon of some sort.<br /><br />Hey, every other business entity and industry is having their share of troubles, it's time the WTC has a challenge or two to overcome. Good for them. I'll tell ya, I really enjoyed the absence of PNF on IronmanLive's broadcast of IMUSA last week. Lisa Bently was fresh, interesting, and enthusiastic, and actually had some inflection in her voice throughout the program. I hope to see more of her co-hosting at other races.<br /><br /><div style="text-align: left;">I'm gonna bet that Tempe Town Lake is fixed by November 2011. I've started my Ironman Bank Account - not the "fitness bank" that we make deposits into after a century ride, but <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Wz_OkrgIquLQWoFQLpQjbT52qmJy3xLFvH-9GPJKyTw5QjKfne_Y1CahoNN86lsrDmOQkWsds5E4tNoqPf-wPpVjrMavXsfohC57QtHG9_QXNQEqM8bwqvXF1iTa2R0EgkwH/s1600/imaz.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 70px; height: 37px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4Wz_OkrgIquLQWoFQLpQjbT52qmJy3xLFvH-9GPJKyTw5QjKfne_Y1CahoNN86lsrDmOQkWsds5E4tNoqPf-wPpVjrMavXsfohC57QtHG9_QXNQEqM8bwqvXF1iTa2R0EgkwH/s400/imaz.jpg" alt="" id="BLOGGER_PHOTO_ID_5499396538740830978" border="0" /></a>an actual savings account just for IMAZ11. The darn thing is about 68 weeks away, which means we have to sign up in 16 weeks. Probably will need about $600 to register when it's all said and done - and that isn't as painful if you throw money in an account weekly as it is if you just pay it - well, it's the same, sure, but somehow it's easier for me. The $33 a week I'm saving now is the money I'm not spending on Cokes and Sweet Teas and vending machine snacks. All that stuff is done, and I think I'm easily saving that much.<br /></div><br />IMAZ'11. Eye on the prize. Not just "finishing" this time. Been there, done that. Need to up the stakes a little bit...Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com5tag:blogger.com,1999:blog-29406556.post-4764296355957088742010-07-15T21:32:00.004-04:002010-07-18T09:31:04.899-04:00Athletic TourettesSo here we are. Again.<br /><br />Yes, we've been down this road before. Starts and Stops. Athletic Tourettes. I finally had the courage to step on a scale a week ago. 286. About 35 lbs gained from IMCDA08. Resting heart rate that morning? An alarming 72 bpm. Something needs to be done. ASAP.<br /><br />When it com<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyObjk9gLC4XVdWbKu7SX2A0GLqPZ4RPdlDCL-MHbZEIZDynwFVFsaEXR1JFzzj0m9Phe6_EwLtOFAuwzB8Ai5y6NSfIzchKUXMe_CA9KSlXjvInAzCITnUU8FhOQAfk-sARlm/s1600/flchal.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 324px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyObjk9gLC4XVdWbKu7SX2A0GLqPZ4RPdlDCL-MHbZEIZDynwFVFsaEXR1JFzzj0m9Phe6_EwLtOFAuwzB8Ai5y6NSfIzchKUXMe_CA9KSlXjvInAzCITnUU8FhOQAfk-sARlm/s400/flchal.jpg" alt="" id="BLOGGER_PHOTO_ID_5495237643182051890" border="0" /></a>es to training, I'm one of those people that need a goal. Something tangible to look forward to. Tangible, as in, an event or an accomplishment. Something to hang on the wall. It makes sense really. I read once that there are, in general, two kinds of salespeople - those that can can sell "things" and those that sell "ideas". Stocks, insurance - those are examples of "ideas", where cars, RVs, houses, boats - those are "things". I read that rarely does someone do well at selling both, and once you find out which "type" you are, you should stick with that. Having tried both, I can assure you that I'm a "thing" guy.<br /><br />Being healthy and having fitness would be "ideas". Something you get as a result of something else. Finishing an Ironman or other race is a thing. An accomplishment. Perhaps I'm splitting hairs, but I've also tried to exercise, and I don't do that well. I do, however, train well. I'd argue that you exercise for general fitness but you train for a specific event. I'm a trainer (whatever gets you out the door, right?).<br /><br />So short term, my goal is a nice Olympic in 8 weeks over in Clermont Florida, the <a href="http://floridachallenge.com/">Florida Challenge</a>. They do a half IM as well that day, but starting, essentially, from scratch like I am, even an Olympic is a hearty goal to say the least. It's a "just finish" race, but the venue is great, and it will be a nice re-entry to the sport. We have a cabin lined up nearby, TriSherpaDi will be kayaking on a lake that day with her pal Linda; the whole affair will be pretty low key.<br /><br />No PR's, no worry of a PW. Just getter-done. What's down the road? Some more "things"....Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com7tag:blogger.com,1999:blog-29406556.post-22089443547782454342010-02-11T08:00:00.002-05:002010-02-11T08:09:15.112-05:00Echo, echo, echoSorry gang - been doing too much Facebook (is that really possible?) and not enough blogging - but isn't that the going trend? <br /><br />I've been getting slammed with Anonymous spam to my comments, so I'm going to take away the ability for Anon folks to comment, and require the word box. Sorry, I've fought that for a while, but it's getting noticeable in my comment sections.<br /><br />I've been getting about 5hrs a week in training - which really kinda sucks. I know it's the time of year, and this is technically the "off" season, but 5 hrs isn't enough for me to lose any weight. I've been plagued by a deep right hip pain that shows up when running - so I took a couple weeks off from it and have so far, this week, been pain free - so we'll see.<br /><br />The only highlight to my training as of late has been swimming. Nothing great, mind you, but I've seen progress and am up to 2k at lunch instead of a drowning, splashing, punishing failure of 1k ugliness.<br /><br />I don't know. The Gator Half is screaming up at me - early March - and I fear it's gonna be uglier than it should be. Meah... I'll take my time and try and have fun, right?<br /><br />Ok, enough of the ramble. Enjoy the break, and I'll look forward to reading of your '10 season success soon enough!Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com4tag:blogger.com,1999:blog-29406556.post-50501819824899170382009-12-15T16:43:00.003-05:002009-12-15T17:19:54.200-05:00Season 2010So this is the time of year when the typical triathlete (or person in general) gets excited and makes plans for 2010. Training schedules need to be made, goals for the year dreampt up, and friends and family talked into competing with us. <br /><br />2009 was a bust for me triathlon-wise. I did get out and get one done though - make that two. Nothing like a couple of sprints to keep the interest up. Got a couple of Centuries under my belt as well, and even snuck in a half marathon before the year closed out. Nice.<br /><br />So what's in store for 2010? I'm looking at a Oly to start - one up in Gainsville, FL - just a few weeks away, and glutton for punishment that I am, I know up front it's gonna be cold as all get-out. But my boy Lee hasn't ever done an Olympic Tri, and this one is more of a confidence builder than anything else. For sure a "C" race.<br /><br />Gasparilla is next, in late February. Just planning on doing the half marathon - even though this is the last running of the full Marathon here in Tampa, I just don't see myself recovering fast enough for my next race 3-weeks later. I know me. But one thing I'm shooting for is at least getting back down to my Ironman weight by then, and being able to match my PR at that distance of 1:57. You should "reach" for goals, right?<br /><br />So after that, in March, I plan on doing the Gator Half Marathon down in Sarasota - signing up before New Years Day keeps the price down to $155 - a bargain considering St. Anthony's Oly was that exact same price! Krimeny! The Gator Half has my eye as an early "A" race. My boys Curt and Lee are already planning on coming down with, and I'd like to put in a good showing. PR time. It will be cool, flat as a pancake, and cheap - all of my favorite race-type things.<br /><br />Next is the typical triathlon season opener - St. Anthony's Olympic. I plan on being in great shape by then - having just PR'd in a Half IM a month earlier (the power of positive thinking at work here). I have a full 4-week training cycle to get some serious speed work in at the OLY distances, and for once I plan on having a great St. Antony. So that's April.<br /><br />St. Anthony's marks the end of my "regular season", and the beginning of the MNB2B train-up. Yes, you've heard it all before, but this year is going to be different. We are, according to our President and all his Czars, screaming headlong out of this Recession, and what are the first industries to leave the recession? The luxury, big-ticket sales industries - like the RV industry, where I have suffered for the last 12 months, and am ready for the whirlwind of commissions that await me. By March (the deadline for the less-expensive entry fee for MNB2B) I'll need to have saved a benchmark amount of cashola to qualify for the ever-so-trendy "trigger-pull", but I'm pretty confident for this year's economic rebound in the Bigun household. <br /><br />What's so irregular about the MNB2B you ask? The mighty CANOE! I'll have about 12 weeks to go from zero to hero in the shadow of a 50-mile 2-man canoe jaunt planned for the end of the MNB2B race. I also have to figure out the training specifics for the crazy distances and relay-induced time-trial sets that this race calls for. Fun stuff ahead.<br /><br />So the MNB2B is at the end of June. 12 weeks away, or so, from the illustrious Beach to Battleship Iron Distance Triathlon. I can't see how that will happen, but if the stars align and the injuries all stay away, the money doesn't run out and we can fit a MUCH NEEDED week long absolutely nothing to do with triathlon or training <span style="font-weight: bold; font-style: italic;">VACATION</span> (like a cruise or whatnot) in before-hand, like in the summer, around July or August - then there's a chance of signing up for the B2B, if on the off chance that registration hasn't filled up yet. Phew. See that, I committed to a VACATION and was totally uncommitted to the prospect of an Ironman in 2010. But I want to do one.<br /><br />But I (we, as in Tri-Sherpa Di and I) really, really need a vacation.Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com12tag:blogger.com,1999:blog-29406556.post-9021680132424213702009-11-12T13:08:00.002-05:002009-11-12T13:18:18.203-05:00Scared of a 'lil bike ride...So Sunday is the Horrible Hundred. I don't think it got it's name by being a walk in the park. I've ridden on part of it in the past, and it's no joke. The area around Clairmont, FL has some decent hills, and they wind this course around to make sure you climb most of them. I took the day off work so that I could enjoy the day and not worry about making it back in. Get-her-done.<br /><br />Gasparilla is right around the corner. Feb 28th. It marks the last running of the Marathon for that day - it seems the Mary has been decreasing in number of participants, while the Half-Mary, run the same day, is the preferred venue, and has seen growth. I'd like to say I'm running the full, but two things - getting the training in (which, so far, so good), and only having 4 weeks until a nice half-Iron-distance race down here in Sarasota - the Gator Half. Now some of you sprite, skinny runners may be able to recover from a marathon in a month, but me - Herr Bigun - I'm not built that way. So we'll see.<br /><br />I'm also staying psyched for the '10 Minnesota Border to Border. I'm thinking of a 2 person relay with Blink - and of course it would be cool for other teams of friends to compete with and against - but that's still a little ways off for next year. Lots of "life" between now and then, and life sure is complicated these days!Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com3tag:blogger.com,1999:blog-29406556.post-18910639792067863972009-10-20T10:09:00.002-04:002009-10-20T10:56:29.960-04:00Hilly HundredSo much for the Hundred! Disclaimer up front - I only managed 87 miles - so I did more then the 100k, but not the whole 100 miles. I feel like giving the t-shirt back! I've never done that before - cut a race short like that. Oh yea, its not a race, it's an organized ride. Right...<br /><br />The cold front went through the day before, so it was kinda freaky waking up to temps in the 50's! I got in the truck after loading everything up and while it was calm outside, it was 53 degrees. Well below my previously stated limit of 60 degrees for bike ride low temps. Driving north to the start of this event, the thermometer crept steadily downward. By the time I got to the college where we were to head out, it was 48 degrees! Now I'm really breaking the Bigun's rules.<br /><br />Of course I've got nothing extra special for this ride. No arm warmers, no leg warmers, no toe warmers or hat thingy. I did bring a long-sleeve shirt which I kept on for the whole ride - it was the only thing good about being the biggest guy there - everyone else was shivering, while I was ok. I met John and Lee there; I think if John would have brought a winter parka, he'd have worn it. He had everything else on - you have to keep in mind - last Sunday, we started our ride at 77 degrees and finished at 93. Today's ride would not even get up to 77. Our blood is a bit thin this time of year...<br /><br />Just what I thought would happen - did. The Bigun, at 280lbs, was dropped at the third big hill, about 5 miles in. I watched the peloton ride away, and I settled in to my pace and my alone-time. The course was essentially a North-South out and back, with a couple of East-West loops thrown in for good measure. The East-West's on this day were welcome, as out of the north came a staunch headwind steady at 5-6 mph, gusting 10-15mph. For drama's sake, I'll say it was mostly gusting.<br /><br />So not only did I lose the draft-pack, but now I had to fight the wind and the hills all by my lonesome. Sucked to be me. I made it to the 3rd SAG stop before stopping, and that was at 62 miles or so. By then my average speed had dropped to below 16mph, and with the stop, I was firmly in the 15's. I knew my buddies in the draft would be averaging 18 at least, so to keep them from having to wait an hour for me at the finish, and since I had to work and was already late, I hatched a plan to cut the ride short. I knew one of the loops was a 6 mile out and back, and as I struggled to keep my average above 15.5mph, I cut that "Trilby Loop" and rode to the finish. It wasn't an easy decision, but looking back, I'm glad I did - we all finished within 10 minutes of each other, and I saved them some worrying and an extra hour of lateness at work.<br /><br />Packing this extra 30 lbs is a bear. I'm hoping that adding the running now will start to whittle away at it - I sure do miss the spryness of 250lbs! Ha! That even sounds funny to me.<br /><br />Four weeks until the Clairmont ride - the Horrible Hundred. I've got the day off from work, so I can ride slow and guilt free that day. It's got at least a thousand more feet of elevation change in it; upwards of 8k feet in climbing, as opposed to this Hilly Hundred that is about 6.5k feet. Maybe I'll get lucky and it will be a calm day!Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com11tag:blogger.com,1999:blog-29406556.post-20013962890377039662009-10-15T14:36:00.001-04:002009-10-15T14:36:58.059-04:00No BAFSo the Bike Across Florida is out. The website for the ride is disabled, although it still shows up in Active.com - I'm even more suspect about this ride then ever, and glad I made the decision with our "team" of work bikers to not do this ride.<br /> <br />Looking forward to the big weather change that is supposed to happen this weekend - on Sunday, for the Hilly Hundred Century here in the San Antonio area of Florida, we are supposed to wake up to 58-degree weather! I'm used to starting my rides in the high 70's, and finishing in the 90's, so this will be oh-so-nice!<br /> <br />I've put together a tentative schedule for next year - now all I have to do is FUND it! MRS Lana wants us to come up and do the Gulf Coast Half IM in May, which is cool, but of course it's not super cheap. That's after the early season Gator Half Ironman in March, a race that Excel Man turned me on to. Looking for tune up races to get back into the swing of things, I found two inexpensive lake-swim Olympics just outside Gainsville in January and February - so I'm excited about that.<br /> <br />No, I'm not doing the full Marathon at Gasparilla - just gonna do the Half. Three weeks later is that Gator Half Ironman, and I'd like to do well at that, which would be impossible on barely-recovered marathon legs.<br /> <br />If all goes well (and Tri-Sherpa Di agrees) May will bring the beginning of the trainup for '10 Minnesota Border to Border. I know, I know, you've heard that one before! I'd really, really like to do that race - spend a week riding and running hard, and the cool thing, really, is that the whole race is spent with your SHERPAs! I mean, how often do you get to do a big race and see your spouse the entire time? Usually a long-course race is a pretty lonely affair, even with the hundreds of other racers. B2B is a sprint relay, and the Sherpas are more vital than ever to the success of the racers.<br /> <br />The B2B is at the end of July - then the summer is firmly entrenched in the year-round-outdoor-training-center. I'm kinda intrigued by the Beach to Battleship race in Wilmington - and will be interested to see weather reports from this year's race. Last year the whole deal got mixed reviews from folks I know, but that's pretty normal for most races. Half? Full? We'll have to see...Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com3tag:blogger.com,1999:blog-29406556.post-48326396863965709462009-10-06T20:57:00.001-04:002009-10-06T20:58:05.573-04:00Yet another PodcastIf you'll notice to your right, in case you can't get it in I-Tunes yet, you can listen to Episode 19 on the player in the sidebar. Enjoy!Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com1tag:blogger.com,1999:blog-29406556.post-77379999098946875242009-10-02T22:57:00.003-04:002009-10-02T23:30:54.186-04:00cough, coughCough, cough - the dust is bad in here! Sorry folks, it's been a while. I've been putting in some long hours at work, and I think it's paying off. There are indicators that we are at the bottom of whatever economic crisis we are in right now, and heading up. Good news for RV salesmen. Seems that we are the first to dive into the recession, and the first to get our noses up. The season for RV sales is the winter time - folks from the barren tundra you call the Northern States head south to escape the snow. These folks who still have money, hopefully will let some of it out of their bank accounts this winter and trickle it's way into my bill collector's hands. Bypassing me completely. Funny how that works.<br /><br />A little success in that regard goes a long way toward motivating me to shed some weight and get back in shape. I'm 20 weeks away from the Gasparilla Marathon - this will be the last year the city of Tampa runs this race, and I think I'll run it. Two weeks later is the Gator Half Ironman down here in Sarasota in early March. It bills itself as the fastest half Ironman in the country - so I'm guessing it will be pretty flat.<br /><br />Coming up soon will be the Hilly Hundred (Oct 18th) and Horrible Hundred (Nov 15th). Nothing like a hilly century or two to get the legs pumped up. The trick after those will be to balance the run volume with some bike maintenance so that the Gator can be a good race, and I can PR the Marathon. <br /><br />Next May will bring the Cross Florida Bike ride - this one run by a bike club, and better organized and less greedy. I've got a good feeling about the organization, and feel like it would be important to tackle that event.<br /><br />This is way premature, but the Minnesota B2B - abandoned this year due completely to finances - could be back on the table for the end of July '10. It's early to say if this RV season will be a good one, but if it is, I'd really like to try and convince a couple of wack'os like me to hit it.<br /><br />Then what? Who knows? Firmly entrenched in summer, any training after July I've come to learn, is pretty much torture. This week marks the first break in days above 90 degrees since they started at the beginning of the summer. I won't plan any further out. I'm not signed up for any Ironman races for '10, although my buddy Lee seems to want to put IMFL10 on the schedule. But that's just not going to happen.Bigunhttp://www.blogger.com/profile/05101189927170393085noreply@blogger.com8