Gasping on the side of the pool

Managed to get into the pool this morning and I was really happy to have company for the first time in a long time.  Today, oh faithful readers, I swam with Penticton Tri-Mom.  Now, you have to know that she is an avid swimmer and truly enjoys the water.  Back home she has a regular date and also has a plan she follows in the pool and regularly does 26 laps or 650M.... no too shabby, if you ask me.

Me, we I was there for a different reason... to loose the use of  my arms.  I am not sure it worked, though, as I am now getting fitter by the day and my arms are listening to the Who.


My arms get on their knees and pray and I'm sure they won't be fooled again by these crazy long sets.


The Plan:  2x200 Free/100 Kick. 6x50m Decreasing Stroke Count (1:15 repeat). 2x: 500m Pull (1min), 5x100 (2' repeat). 6x50m (25Free/25Choice).


Doesn't look like much there... does it.... well.. it was.

The warm-up was decent and the decreasing stroke count definitely got my HR peaked. But it was the 2X 500m pull with 1 minute rest in between that will get you hoppin.  (9:01/ 8:53).  Then in to the 5x100m on 2:00.... well those were coming in around 1:37, so not much rest for Tri-guy.

All in all the set took about 1:20 and I was happy to be done..... lying gasping on the side of a pool.

Pure 15K

Up and at them.....



That;s how I felt this morning... I was all comfy and feeling a bit achy from yesterday, but it was time to  throw down and have at this run thing.  I have taken enough time to "recover" and I needed to test my calf.   And how better to test it than a 15K race....  well I use the term race very loosely here.  Really, I just wanted to go out and have a go and see what would happen.   I did not want to race and hurt myself.  I wanted to test it out and keep the pace respectable, but not epic.... somewhere in the 8:30 - 8:45 minute mile range.

Besides, I had to look good, as Super Tri- Mom was here from triathlon central, Penticton, B.C.

The race weather was wonderful and I felt really good.  I kept my pace in check and kept to the game plan and It worked.  That and I wore my green compression skins that attracted a lot of attention.

I might actually know what I am doing

Drafting the sport - ute.

last lap

re-living the race with Pat and Chris

Walking away with some schwag.

Here's how it all looked from Space.

KALIMAAAAaaaaaa..............

OMG!  The whole of the province of Manitoba is outside today.  When Environment Canada updated its forecast to +19˚C today... think there was a collective freak out from one corner to another.  I am imagining that all the roads to cottage country were packed today.... that probably also meant that the price of gas went up as well, as it seems to be tied to the weather at this time of year.

For me, today was all about patience.  I know that the Tribe were out at 9:00, but not this guy... I wanted the heat.  I knew that meant wind, but wind is good for you.  So, patiently I waited.... shovelled the snow in the front yard, replaced an old plug and mucked about in the yard.   All the while, it was cloudy and even a touch of rain at one point, but then something miraculous happened at about 1:00... the sun came out and the clouds disappeared and ladies and gentlemen of the blog-o-shpere, let me tell you..... I am pleased to announce that:

 SPRING arrived in Winnipeg at 1:00 p.m. C.S.T. on April 27.  

HOLY SHIT!

Well that was my cue... after-all, The Giant had been waiting for me outside in the rack all lubed up, bottles full and Garmin charged since 10:00.

Today was a brilliant day for Pigeon lake.  Nestled on hwy 26 out past the hoppin' metropolis of St. FX it was wicked.  The rocks had been swept and the pavement was dry. Wow.  And to boot, my old friend the southern cross-wind came out to greet me and remind me of my life on a slight angle.

Going out...  \\\\\\\\\\\\\  Coming home...  ///////////////

I was slightly over dressed with the mitt liners and the helmet liner, but I stopped at the start of the #1 by-pass to take them off an took these pics.

I am not what you would call a religious triathlete, but "God Bless the open road that brings me back to you!"

So on to Pigeon with a slight tail that, at times, would scoot me along at 37KMPH.

Some 27Kms later I was out in the middle of nowhere... AKA Pigeon Lake and I just stood there for a bit and took it all in... wow was it quiet.

Then back to the Peg.... and into the wind.

Just miles of nothing and I would not have it any other way.... you'd never guess that way off in the distance is a city of almost 1,000,000 people.  I kinda like that.

Here's how the Garmin saw it.   I was mighty pleased.


Then, as is customary in triathlon, we brick our bikes or practice heading out for the run.  I was whipped and I thought it was not going to happen.  That said, this 1/2 iron is not going to run its-self... no matter how rich you are you cannot hire some one to race for you.... it truly is you against... you.

I will be totally candid with you and say it hurt. In the first .5K  I litterally thought I was going to explode.  My HR went up to the highest I think it has ever been on a run  173 and I am pretty sure it was going to come right out of my chest.

This was going through my head as I hit Roblin Ave.



Any hooo..... I did it and not only did I do it, I did it in a very respectable time.....


AS I am certain you can imagine, I was done at then end of all this.... I gave today everything I had and I was spent when I came home.

Here I am on the front steps trying to get my heart to stay in my chest.

That's all for me....  I am going to ice my knees and get ready for the 15K Pure road race tomorrow morning.

T.T.F.N.

Busy Week

Well... it woudl seem like I have done nothing since tuesday.... that is simply no true, as I do not take days off.... well.... except Thursdays.

So Wednesday I was in the tank and doin' the ole back and forth... back and forth... sounds kinda porno.... no?

Anyway, I was in the pool doing...  4x150 (100 Free/50m Choice. 6x50m Pause Freestyle (Take 3 strokes then pause on your side for 10 kicks, continue). 10"rest. 2x300m Swim (:30), 2x200Swim/100kick (:30), 2x300 Pull (:30). 6x50m (25Sculling/25Choice).

This is a photo of the kid who passed me..... man she had game.

Now that was a swim.... seemed like it would never end.. the rest was long enough to check what was up for the next set.  That said.  I did it and only had to take out the pause freestyle.  When I swim on Mon/Wed/Fri I only get 60 minutes on the nose if they are on time... Wednesday not so much.  By never end, I mean it... I was going ad then had my 30sec rest and ... wham back in to it.

Today... HALLELUJAH!!!!!!!!!!!  +13˚C.  Holy shit.... I think the entire province of Manitoba was standing out side staring at this orange globe in the sky and wondering what it was.  I think ultimately we didn't care as long as it was bringing warmth to our green/white skin.

I was cautiously optimistic about the weather, so I changed out the trainer tires off of the bikes and cleaned the chains and lubed the joints in anticipation of the day.

Ducked home after my physio and hit the road Jack and went out to the road end in Headingley.



What fun was that.... I giggled the whole way and to be honest I am really looking forward to Pigeon lake tomorrow.

A beautiful evening

Time to get the legs going as this race in June..... let alone the 15k I am racing on Sunday.  We are staring out easy with a decent warm-up and 3X 1 mile efforts with a little 200 M build at the beginning and the end.

I was really nervous, as I wondered if the legs were going to be able to give me any decent speed.  Was the last run (two mondays ago) just a one off?  I am wondering if that would explain the wonky HR at the beginning.  I maxed out my Heart-rate in the first 1/4 mile.  Now isn't that something.

My legs and back felt good with the calf twins calling me to remind me of what used to be.  Every little twinge or flutter in my calf made me wonder about their stability and their commitment to my success.  Also, I made  rookie move and ate dinner with my tri-boy before the run and had a healthy bowl of chilli.... get that jumpin' around while you run and you can imagine how bloated and crampy I felt around mile three.   The thing is I was getting mad a myself, as I know better.  Wont make that mistake again.



All in all I am pleased with my efforts and happy with the run.  8:33 is respectable and anything under or around 9:00 on the course would make my day.  Last year in Oliver I ran a 1:58:15 1/2 Marathon which was the equivalent of 8:53 minute miles.  I was pleased.... although I do remember that hurting a bit more that I would have liked.

A Monday Spanking

Part I of Monday:

2x200 Free/100 Kick. 6x50m Decreasing Stroke Count (1:15 repeat). 2x: 500m Pull (1min), 5x100 (2' repeat). 6x50m (25Free/25Choice).  When I was done I could not lift my arms above my head... I was done... cooked as they say.  I was hitting the main set and doing the 100M in about 1:30 ish leaving about 20 seconds to gasp by the side of the pool and then head off again.  By the time I was done, it was all I could do to get out of the pool and back to work.

Then after soccer practice, I hit the basement and went through a bike set to get the legs spinning about.  Tri-girl joined me for the first two builds in the main set, but I was on my own after that.



I am off to bed now where I will dream of floating arms and easy cycles, as I sure in the hell ain't getting out anytime soon..... sigh

Unexpected TT

We decided to get up early this morning and go to the Y with the kids and swim some laps together.  I was not expecting to go out, but hey when the family calls, I listen.  So we bundled up everyone to leave from the pool and hit the H2O at 10 to 7.  I was not supposed to work out today, so seeing that it is  "easy week" I thought I would go after a 400M TT or time trial.

I did one back in March and crossed the line at 7:10 so I was very pleased with my 6:53 today.  I was truly going for it.  I did a warm-up of 3x( 2laps Breast, 2 laps Free, 2 laps back) and 200m pull.

The TT was good but the last 50 I think I was screaming underwater.  Here's a photo taken from the roof of the Y looking down on my finish.

P.S. back to the chiropractor after work and it looks like I am going to be just great.  Quick and easy - crack, crack and I was out of there.

No perceivable lag = Awesomeness

Got to the massage today and we focused on my back and quads and wound up with my right psoas..... which if you have ever had someone try to get at, is a real bitch.  Moreover, when they get there, it hurts like hell.

I had the first great sleep I have had in a long time... I am thinking it is a combination of Chiro and massage..... either way, I will take it.

Straight from a deep tissue massage to swim.    Warm-up - 100 Breast, 200 Back and 300 Free - continuous.  Then 400 pull breathing 2,4,6 and into the main set of 15X100 on 2:15.   It was a hard effort to maintain my time and keep 'er steady, but I did and I am very proud that there was no fade..... check out these #'s - (1:39, 1:40, 1:41, 1:43, 1:40, 1:40, 1:40, 1:40, 1:40, 1:40, 1:41, 1:40, 1:40, 1:40, 1:39).  Those last few were really big efforts in the shoulders, but even though I felt like I was slowing up a bit, the time kept nice and steady.

Over-trained... what the hell are you thinking?

So I went to the chiropractor today.  I am desperate and although I am receiving an hour long deep tissue massage once a week, my spidey senses are still telling me that something is up with my back.  A few years back I "tweaked" my back and was off work for three weeks.  I was at the point that I could not even walk and Lori had to help me into the clinic like a little old man.  In the end all my old Dr. wanted to do was to medicate me and it was chiropractic that literally got me back on my feet again.

So I hit the room and the Dr. takes a good look and tells me that I am showing all the classic signs of over-training.  HUH?  No freakin' way.  I have done regular HR testing once a week for the past 6 months and trust me I have the data to back up that I am in the pocket and doing fine.  I have a coach and a plan and it is all laid out for me to avoid that exact scenario.  You have got to be kidding me.

That said, when a professional tells you that, it does make you think.......

What do you think about, you ask?  Well you think about Zealotry.  There are many people out there that might add up the number of hours and the amount of time that I dedicate each week to triathlon and think..... he's nuts.  Whereas, I look at what I am doing and I think that there are so many people out there doing more than me.... maybe I should do more.   Then, inevitably, you end up asking yourself if you really are nuts.  I am almost certain that all of this pain would go away if I stopped pushing myself.

Well, either way you look at it I was back in the basement of the PAN-AM tonight givin' 'er all I had to get myself ready, and if that makes me nuts... well then nuts it is.






P.S.

Boston Tri-guy is thinking of you.

Poppin Advil

Stoopid back.  This has become a real struggle for me.  I keep thinking that I am going to go to bed and wake up with all my aches and pains gone.  Not happening.  I am on the verge of getting super frustrated.  I am doing everything I should and I am still not seeing any results.

So in a last ditch attempt I am going to see the chiropractor tomorrow and then have a deep tissue massage on Thursday.  Someone there may be able to tell my why I feel the way I do.  I cannot help but keep thinking that it is all connected and that the ache in my lower right side of my back is causing all this funky stuff to go wrong in my legs.  The only other thing I could do is wear my lumbar brace, as that sometime gives me comfort.... I guess we will just wait and see what the Dr. says tomorrow, as there has to be a better solution than poppin' advil.

I have been doing some investigation into the pain and this is what it looks like.

I got this pic off a herniated disc website.... I hope the hell not.

Hmmm... well regardless of the pain.... I'm in to the pool for some fun, as that does not seem to hurt nearly as much.  1000m easy with a relaxed warm up. 400m moderate = 7:36  (1 minute rest) 2X 200 = 3:39 (1 minute rest) 3:37  8X 50 on 1:20 = (:48, :49, :48, :49, :48, :49, :49, :49) (1 minute rest) 16X 25 - well we both know I cannot go 25M so I went for 2 lengths at 36M and instead of 16, I did 14 (:29, :30, :30 :30, :30, :30, :30, :30, :30, :30, :30, :30, :30, :30,)  How about that!  I AM A SWIMMING MACHINE!!!!!!!!!!!! Now go and look at the April 8th data.  I am right on the money with maybe an argumnet for a slight improvement.

WTF?

I don't get it.  I have take a few days off due to an injury in my calf last Sunday.  

I did massage on Monday and Massage on Friday and I watched all my Triathlon friends run the 5k Pure race series this morning.  Tri Girl looked fabulous ateh finish and VB was stellar.  Two solid efforts that anyone would be proud of.

So I get home and I am so scared to re-injure my calf that I have been nursing all week by wearing compression skins to work and icing it after everything.   I decide to just do 1 mile loops around my house so that if it even slightly twings, I am an easy walk from the house.  And what happens..... I post the best times I have all season.  

It was literally all a blur as I picked up speed.  Here's a picture of me that tri-boy took as I came by the house on mile 4.

In fact,  I had negative splits for almost every mile.  After mile 4 I stopped for a drink of Gatorade from the snow-bank in my front yard where it was stashed.  I am at a loss to explain it.  The coolest part was that my HR was not elevated or even close to stressed.  It was where it always is on a long run.  What I do know is that when I woke up this morning,  my back was killing me and after (and during) my calf felt great, but my right hip was aching.  I am old and I have resolved to see a chiropractor this week... something is not right.  

That said,  I will take the PR and be thankful that I may have a season after-all.

No need for calves in the pool

So the calf saga continues and I am feeling it a bit after the set on Wednesday night.  Not so much in the stand set, but more in the seated big gear portion.  Thursday was my day off and the calf reminded me all day that it was not happy like some child that was not receiving enough attention. 

Anyhoo... I went through the day and all was well with the exception of any stairs.... going down them, that is.

Today, back on the table for an hour and a significant pummelling of my calves and hammies.  Other than the occasional whimper from yours truly and the time where it felt like my calf was going to go into full on charley horse, I felt reasonable sound.

From physio straight into the pool.  Today was medium distance with higher intensity.

The set looked like this:

4x150 Free. (100 Free/50 Backstroke, continuous. 8x50 Descend 1-4/5-8 (By breathing 5/4/3/2). rest is 20 seconds/ 50m. 10x100 (50Moderate/50m Hard). Pace time is 2:30. 200m Choice: Change Strokes every 50m.

I was happy that in the end the hardest part - the 10 X 100's stayed nice and even... here's the list: (1:38, 1:37, 1:37, 1:37, 1:38, 1:39, 1:38, 1:39, 1:39, 1:37). How about them apples!

Now onto the last indoor workout of the season tomorrow morning ...........

Long day in the the world of Triathlon

Okay so.... calf report...  Meh.  I mean to say that I wore my socks for the most of the day and I think they are helping.  Going down stairs is still an issue and I am still feeling the results of my silliness on Sunday.

Enough of that... into the pool with you.

Our set today:

100 Br/200Ba/300Fr. 400m Breath in Rotation 3,5,7 All Pull. 15x100m: Imagine you are swimming a Olympic Distance Race...broken up into 100m repeats.  2:15 is the repeat time.   200m Choice: Change Strokes every 50m

So here is how it went:

Into the pool and get at it I've got 2700m to do and I cannot waist a second.

The 400m breathing sped me up.  I only breathe on my right so I did 2, 4, 6,  and ended up with a 400m time of 7:07.... not too shabby.  I did not see the "All Pull" note, as I am usually reading the notes at about 5:30 in the morning and a little out of it as my coffee has not quite taken hold, so that time is straight regular ole free - no pull.  The 15X 100 on 2:15 - loked like (1:40, 1:40, 1:42, 1:42, 1:40, 1:45, 1:42, 1:45, 1:50, 1:44, 1:48, 1:50, 1:53, 1:50, 1:48) - man was that killin'.  I am really pleased at the result as it was all fairly steady and consistent.

Then after work, it was off to the PAN AM to ride my trainer yet again, as we cannot seem to make it outside at all.

Here's what that looked like..... I must also tell you that there was quite the lake under me when I was done...

if I have not mentioned it before... I sweat. ... I mean ... I sweat  a lot..... like buckets.



Anyhooo.... it was a good night and I got rid of another 1,100 calories.

Post Calf-ing

We if you read my epilogue yesterday, you knew, I was not doing well last night.  I managed to toss and turn throughout the night as I dreamt of trying to turn a  passenger train around on some mountain pass.... whatever that means.  I was okay in the morning, but it tightened up fairly quick.  For those of you with no sense of physiology...

Okay on to my workout today... into the pool

I hit the pool and tried my best not to push off too hard and make matters worse.  The swim was fine, as there really is not much calf involved in the process.  Here's how it all looked.

Okay... this was a MONSTER swim. I knew that going in, but I gave it my all. 400m warm up easy free - check. 3X 200 (100 pull/ 100Kick) gotcha. No clock for any of that... didn't think you'd mind. 400 free (24 laps) moderate pace = 7:37. [my 400TT time was 7:10] 1 minute rest 2X200 free (12 laps each) = (3:41, 1 minute rest, 3:40) 30 sec rest, 4X100 (6 laps each on 30 sec) = (1:46, 1:45, 1:46, 1:46), 1 minute rest, 8X50 (3 laps each on 30 sec rest) = (:48, :48, :50, :49, :49, :49, :49, :48) - I went fast through the 50's - somewhere between fairly fast to really fast. All in all, 2600m - not bad for a gimp.  

Speaking of Gimp, I took an 1 hour masage afterschool. No... not like this...

As some of you might think.....  more like this

Except on my legs..... my hats off to Chris at Ness Physiotherapy. He saw me come in and stated his concern right out of the gate.   Looks like I have buggered it up good and we are all happy there was no stabbing pain, as that would indicate a tear. Any way, I am going again on Friday and I will go once a week until we go in June. I am going to stay off running until Sat with tribe and then we will see for Sunday, but no PURE 5K for me, more like a longish test on Sunday - maybe 8 - 10 Miles... just slow and steady. I also went to City Park and bought compression skins. I will wear them to bed and to work tomorrow and see if it helps.

Should really pay more attention to Karma

Decided that I was tired of the out and back and it was time to boldly go where I have not gone before. With a quick phone call I was off to "sunny St. James."  or.... at least that's what it used to say over by Polo.

Headed out with Tri-girl for a bit and used it as a nice easy warm-up.  I should of; however, paid attention to the signs and when we both ended up running across some ice and it cracked and we both got a "booter,"  I should have packed it all in and gone home.  But in my stubbornness, we soldiered on.

Next omen was that I looked at my watch and saw it was on cycling mode.  Hence the first bit of data.




Then we hit the Harte Trail and it was super icy and within a few paces I had tweaked my left calf..... again, I just should have packed it in and gone home, but no.... on I went and worse and worse did it get.

I got off the trail as fast as I could and hoped that I could stretch it out as I ran.  No... not really.  In fact there were definite moments I wanted to stop it hurt so bad.  I would stretch it, but it would no do anything.  By now I was in the park and too far from home to walk, so I may as well keep going.



So there you have it.  Not the greatest run, but I did it and I was happy it was over.    Total distance of 8.6 miles or just shy of 14K.

Epilogue....

As I type this, my calf has hardened like left over Kraft Dinner in the pot and I am hobbling around the house like a wind-up Robot.  Thank goodness my afternoon is going to be taken up with Tri-Boy and Lego Batman2 for the Wii.   The Flash, I ain't!

Later.........

Jon took a little more out of my quads than expected

What a day on the bike.  Winter is still here and it was snowing when I went out the PAN AM this morning.  I hate it when you want something so bad and you can't have it. I want to be outside on my bike, but it is not happening, no matter how much I wish for it.

So on to the trainer for 2hours of sweat.  Looking around the room even the usually focused Ramstien was looking out of sorts.  I am no psychologist, but I am pretty certain that it is possible that the triathlon community may suffer from S.A.D. even more-so than the average person.  Vitamin "D" supplements in the gatorade.

Anyhoo.... procrastination seemed to be the theme as no one really wanted to get into it, but coach had a doozy for us today and for those who suffered through it all, it was a worth while experience.  By that I mean, it is always apparent each individual member is on their own triathlon journey and will complete whatever level of the workout that they feel comfortable with.  There is a group of us, though, that are there to get all we can.... and a bit more if it is offered.... and today was worth the sweat equity we put in.




Like I said 2 hours of push and no stop on this roller coaster.

Form there a transition of turtles to the track.  Now at this point I really began to feel my legs.  You see.... last night I spent 3 hours dancing to the rockin' tones of New Jersey's finest - with one of the best smiles in rock today.....

They played everything and did not let us sit at all....they even played some Stones last night.... truly wicked concert. - read the review in the Free Press



Anyhoo... my legs (and my voice) were shot after three hours of dancing and singing along.... so my 20 minute run was a bit much, but I did it and that is a lot more than I can say for the majority of the members in our club.... but hey.... like I said... to each their own.

Now, to put it all in perspective.....  here is my bike data from this time last year... by the way +13˚C.

ITS NOT CHOLERA!

As I mentioned I have been taken by some mysterious bug/virus..... and no it is not Cholera.  I was shaken badly after the run on Sunday I have to be completely upfront here int eh blogosphere that I was  scared.  I have never hit the wall like that.  I mean I could not even for complete sentences or name the nouns that I was looking at.  We call it Bonking. I like this site's definition - http://365daytriathlon.com/2010/07/04/bonking/  Every triathlete or serious endurance athlete has their "bonk" stories.

This though, I am not sure was that.  I had a fever, aches and chills.  Woke up in the middle on the night and was covered in sweat.  Had to get a towel for my pillow.

So Monday off and stay completely immobile.  Read - Eye of the Needle by Ken Follett.  (Good WWII story), whilst downing tylenol and advil.... seemed to work.

Tuesday.... I feel fine go into work and hit the pool after 1st class.  Basic set of 2400 m.  Swim: 600m Freestyle (100m Swim, 50m Back) Continuous.   Main Set 2x (4x100 Freestyle Pull. Long Smooth Stroke. Good Pull and Rotation. Rest is 20 seconds. Moderate effort. 4x50 Sprint. 4x50 Easy.  The 50m sprints is on a 1:45 pace time (tons of rest). the Easy efforts are on a  1:00 pace time, short, but easy swim. ). 200m Choice Warm Down.

Got back to work and I felt like a deflated balloon with no energy at all and no Tylenol... and being a boy.... did not ask for any.... no realizing  how fast I was fading.  Don't really remember the staff meeting at the end of the day although I was there.   Here is a picture that someone drew of me from across the room.

I was messed up when I got home..... so I tried some Tylenol again.... much better.  

So no Monday's for me... now I try Wednesdays..... I got a good sweat on and maybe got rid of some of the bread and stuff from the all inclusive.

It looked like this...

However... if you are still reading... I am all achy again and going to grab some tylenol and grapefruit and hit the hay.  Aches be gone!