One tired triathlete

Okay after the run last night I iced my legs and basically faded into a coma.  You's think that that would mean that I would be sound asleep until the morning.... nope.  I woke at 12:00 with some really sore legs and needed some water and an advil for the ache.

And it was that ache that I took with me right into the pool this morning.  Everything hurt... arms, shoulders, legs, neck... you name it... I was done.

That said, I did the warm-up and things settled down a bit; however, I was occasionally reminded of the places I have been in the last few days.  This was most prevalent in the 100's - 50 moderate then 50 hard... that last 25 was a doozy.  Then, there is that 20 seconds rest that seems to just evaporate.

I was pleased with my times.  Maybe it is just as simple as....

I cannot wait for the taper...... I hurt.

Tired... oh so tired

What a day.  I was all 6's and 7's.... I did not know if I was coming or going.  That said, I go the Giant off to Woodcock for a day at the spa and an overhaul... a hot oil bath, new bar tape and cables aught to make him ready to kick ass in Minneapolis.

So I am without a bike and a pool.... sad face.

So run it is.  My legs were screaming all day from the weekend.  Every step reminded me of what I got up to.  I was in need of some advil, but had to run around in stead.  After a day on my feet, I coached a soccer game and stood for all of that, as well.

So you can imagine that when I got home, I was not that excited about going for a run, but I did, because it is important to keep the intensity up these days before my taper.

The run felt okay, but I was certain that after the 10k or so I was not in the right space to do another lap. As well, I did not wear my skins and wouldn't you know it, my right calf gave me little reminders of what used to be.

Here's the data of one tired tri-guy.



Stick a fork in me.... I'm done.

What a weekend

This was the weekend for me.  It was the last big one before I have to start my taper.

I will let the data speak for itself.

Saturday:



Sunday was a 90/90 - 90 minute bike right into a 90 minute run.






That a was a big week end..... no?

By Y

Well... I have to admit it was time.  The "new" Y in Westwood had lost its new-ness about 5 years ago and they seemed to have no preventative maintenance plan in place, so slowly but surely the paint had chipped one too many times and the things that broke simply were never being fixed... like the bathroom door in the family chance room that has not been able to lock for the past 4 years due to rust.  Or the water features that worked for the first year only and then were never repaired.

So.... whether they won the 649 or found a beneficiary, they have closed until July for some much needed repair to the pool area.

That puts me in an awkward spot with only weeks to go before my race, I am without a place to swim. After little consideration, I decided to switch to the Centennial pool just a short skip and a hop away.  Their hours are not nearly as convenient, but it will do.

I go there at 5:55 and got into the change room and out onto the deck and found a lane in no time.  Mostly geriatrics anyway, so I felt like the Flash in the water.

One big shock, though.....  the pool was a freakin' hot tub.  It had to be at least 90˚F.  I felt like I was swimming in soup.

Regardless, I was off into my set of 3X150 (100 free/ 50 choice), 200 kick and then 5X300m with 20 sec rest.  Never in my life has 20 seconds gone by so fast. .... couple of beats of the heart and a few gasps of air and then back into the set.

I know that the distances are now true, as opposed to the weird distance of 18m at the Y,  so I was happy to see my times for the 300's as:  4:49. 4:53, 4:56, 4:56 and 4:56.

I'm happy... and to be truthful.. it was nice to swim over the deep-end.

40 gusting to 60

Not a cloud in the crystal clear blue sky... in fact looking out your front room window, you would never guess that the wind is howling like it is.   Environment Canada puts it at 40KMPH gusting to 60kmph.  Now let me tell you that when you turn into it, it is a real bitch.

We set out from the Truck and Toy centre and headed out in a train of 5 and that was great as we were averaging 40kmph, but then we turned into the wind and I made one tactical error and I was gone....

I kind of felt like this guy.




I am sure he was fine, as was I, but wow, you stick your head up at the wrong time and..... bye bye.

The way back form the road end was all about the wind and by the time I hit the bridge over the perimeter my legs were done, as the wind was just screaming at the bridge.

As for my messed up Garmin, it looks like there might be a short in the cable on my GSC 10 (cadance sensor)  that caused the malfunction, as everything seemed to work okay after I stopped and played with it.  The auto pause function also seemed to work well.

Here's how it all turned out.

Glad I did not kill my 310 last night

Looks like last night's marathon software updating session has my Garmin on the mend.   Glad I didn't thrash it like this guy.

or this

I took it out for a spin today on a set that looked like this:

Warm up. 4x1mile at just over race pace: 8:15-8:30. Recovery 2 mins.

So , I took that at 1 mile easy then 4 miles at a an aggressive tempo with 2 minutes recovery after each effort then a 1 mile cool-down.

I set teh watch to auto pause and auto lap at 1 mile.  That way, no one really should have to think... you can just run and the watch will tell you when you have to run and it will let you stop with out having to determine some funky distance to calculate the next mile.

I felt really rushed to come home after a stressful meeting and then into the run, but such is life.  I hit the  road a bit over dressed, but I was able to shed a layer or two along the way.  I had Gatorade at the 2 minute rest intervals and had a GU at the 30 min mark.

I am really happy about my times and my effort.  With just a couple of days off, there is a bit of life in the legs.... that said, I took the stirs up tot the top floor of IKEA tonight and nearly died.

Here's how it all looked this afternoon.

Out to the Beach

With a decent friday off in my body, I set out on Saturday morning for my 1st 100K ride of the season. Usually by now I would of had 2-3 under my belt, but this season is just so behind due to the weather, I was lucky to get out when I did.

The rout was fabulous and the company was truly second to none; however, I had enough of the Garmin 310XT by the first 60 seconds.  I thought I would use the "Auto Pause" feature.  This is designed to stop the data collection every-time you stop... therefore, eliminating all the zeros from you data and giving you a better sense of your ride.  Well... the auto pause must have went off 10 times in the first minute..... any time there was the slightest change in speed, it stopped and started, and stopped and started... all the time beeping to tell me what it was up to.  Very annoying and extremely distracting.  Eventually, I had to stop to shut it off and you can imagine how easy that is when you just got the thing and you cannot find the screen or setting page you need to do what you want.  I swear, I could have chucked it in the ditch.

Then, I realized that the GPS data and the speed was all wrong.. it had me travelling at 10 then 12 then 2 then 31 then 5 all within the same few seconds and it stayed like that all day.... all freakin' 4 hours.   This, of course played havoc with my distance.  In the end Pat's computer had us at over 100K and mine had us at 51.

For what it is worth here it is.


Now, Garmin has informed me that the first attempt at updating the software has failed, so it is trying again.

Anyway,  the other thing I am not pleased with is that it always seems to take forever to download my data from my watch to the computer... I think that I have to open the aNT agent and then pair it with my device... I have it set to do this automatically when I open Garmin Connect, but no luck.

Wow am I frustrated.  IF it is not fixed on tomorrow's run, I am going to take it back to Costco.

GRRRRRRRRRRR................

AS for Sunday and Monday, I decided that enough was enough and I did a bucket of well needed yard work and spent some time with a family that I have not seen in a while.  Tomorrow, though, it is back to normal.... pool time in the morning and a run at night.

OWNAGE

Today was an endurance set....... I will call it simply - killer.

4X150 (100 free and 50 choice)
200 Kick
5X300  with 20 seconds rest in-between
200 WD

WOW oh wow..... 2500 meters of love.

I went into the pool knowing what to do and I was certain that it was going to get the best of me (like the 1K sprints last night), but I prevailed and came out tired, but I was very happy with my pacing and my endurance.  Times for the 300's were - 5:16, 5:18, 5:19, 5:18, 5:17 - Talk about pacing.....

No why the hell can't i do that on the run?

Covered in Bodily Fluids

I am covered in bodily fluid.  I am sweaty.  I have snot on my arms and hands and I am pretty certain that I spit on myself.  That folks is an all too real look into a night of bike sprints.  All crusty and spent.... yep that's me.

We started out at the Truck and toy centre with at least 16 members from the Tribe..... very impressive. I jumped in to the fast pace line and we worked our way out to the #1 bypass and work we did... 'specially when we went into the wind.

Once on the bypass we set up some 1K sprints - two people at a time on 10 second intervals.  Your goal was to try to catch the team in front of you.

I managed to catch the team in front of me twice out of the 6 times..... but my legs kept turning into noodles. Just nothing there.  Something like the picture above, just more drool.

Here's the damage.....

All in all it was a good day and all I had to wear was  my new racing singlet...

Double trouble

Well into the pool early today, as I had a load of marking stacked up on my desk and it certainly was not going to mark itself... and quite honestly, I enjoy reading my students work, they are funny and intuitive young people whose humour and reality make me laugh and cry all at the same time.

SO today in the pool was a 600m warm up and then 15 X 100m on +2 seconds on my 1000m TT time.  In other words, 100m on 1:46 with 15 sec rest in-between and 1:00 on every 500m.  I actually felt really good and could not slow down to the 1:46.

Here's the time splits....  1:41, 1:44, 1:42, 1:43, 1:41, 1:41, 1:42, 1:41, 1:41, 1:40, 1:40, 1:41, 1:43, 1:39, 1:39. Pretty darn fine if I do say so myself.

Then after dinner I made the rookie mistake of my life... I ran on a full tummy. DUMB, DUMB, DUMB, DUMB! WOW am I an idiot. I felt like I was doing a waddle when I left. I figure it would pass, but it only got worse. Once I got going all I wanted to do was stop. After a bit the cramps set in and I had to fend off throwing up.

DO NOT READ ON IF YOU ARE EASILY GROSSED OUT!


In all honesty, if I did not stop when I did I would have had to hit the bushes.  

As it was I ran straight up the steps and into the bathroom... all sweaty and gasping form the run. Ugly.... truly ugly.

YOU CAN READ ON NOW

So the assignment was 4x1 mile with 2 minutes recovery. Well I just wanted to get home, so I skipped the recovery and just went at it with a 1 mile warm up and a 1 mile cool-down... this just turned into a 6 mile run at tempo. I was happy with the result, but I would have liked to have a better tummy.

New Garmin arrived - 310 XT

Well... the new Garmin arrived today.... no excused now for poor data.  Now I just have to figure it out.. loads of cool features that I cannot even begin to understand.

Got some of the basic functions going enough to ride out to the road end in Headingley and see what would happen.  Had the auto lap on the 1 mile setting, so I ended up with a lot of crazy lap times, but other than that it seemed to be working okay.  That said, when I got home it was short about 4 K off of my route... not sure how that happened... I will check into that in a bit.

If you would love to read an amazing review of the 310XT, check out this blog... it truly says it all.  DC RAINMAKER - 310 XT


Here's what I got for data.

Happy Mother's Day

Today was crazy, I finished Mother's day breakfast and flew out of the house at 10:00 knowing that I had to leave for downtown by 12:45 for sound check at 1:00 as my Sr. Jazz was performing with the Winnipeg Jazz Orchestra @ WAG @ 2:00 p.m.  The band got a standing ovation from the sold out crowd, so I was pleased.

So knowing that I had to leave immediately following my run made be a bit nervous for my pacing......maybe that drove me to run a bit faster, as I avg'd 8:40's for the 10 miles.   To boot , I  ran into Tri-girl, just as she turned around at the 2.5 mile mark of her run.  We walked together for a couple of seconds - 41 to be exact and then I was back at it.

P.S. - got home from the run and cold not stop sweating and the more I tried, the worse it got.  I finally had to put on my suit and just go for it.  All windows down and just hope for the best all the way to the WAG.

Gone with the Wind

Today was supposed to be beautiful....  well better than it was.  Today was supposed to be a good effort with some builds.... no... not really.  I got up to Environment Canada saying a high.... a high... of 8˚C...... sigh.....   The actual temp when I hit the saddle was 1˚C.  What really did not translate was the wind and ultimately the windchill factor.  It said 40KMph gusting to 60KMph.

Well I guess it is all about direction, then, because it was damn cold.  I mean the wind was blowing right through me.  The dying Garmin only lasted 24 minutes in the cold.

I had on my wind-proof cycling jacket, wind-proof pants and neoprene Kayaking gloves plus Neoprene booties.  You'd think I'd be warm... nope and by 10:00 I was a hour in and defeated.  I had a ice cream headache.  My ears were even aching and that never happens.  Everything was done and after a particularly bad stretch before Pigeon Lake, I pulled the pin at the gravel at the end of the town proper.  This was not going to be an 80K day.

She was windy..... so o the return I see some of my beleaguered colleagues coming my way and turn to join them and we headed back to the turn at the end of pigeon lake.

On the way back we pushed hard to make the best of the tailwind, but they were a bit stronger than, I so I ended up at the back, but both Pat and Chris dropped back and helped out.  I think they were all tired , too.  We went our separate ways at the Shell station and I was home for a brick.

In the end my data was:  22.22K out in 1:11:53 = AVG speed of 22.72 KMph,  Back in 45:58 = AVG  speed of  35.53 KMph.  Add them together and divide by 2 and you get a daily average speed of 29.125 Kmph.

Keep that wind outta my face!

Then into the run...... still winds, just in the suburbs now so not as drastic.  I set out to keep an easy tempo effort as I was still reeling for my idiocy from Wednesday's run.  I did the 5K in 27.15 = 8:46 minute miles.... nothing to write Mom about, but I did it when all I wanted to do was wrap myself in blankies and get in the hot tub.

Stick a fork in me... I'm done - (well, until tomorrow when I have a 10 mile or so to run) - until then.

Keep on keepin' on!

Follow the idiot

So the goal on Friday morning was to set the alarm and get out early.... hit the pool at 6:0 a.m. and do a 500m warm up and then lay down a 1000m Time Trial.

And that is what I did.  I had arrived a little late, but Friday morning's are never really an issue and you can always find a lane.  I find that by Friday most people have dropped off the fact of the planet and will be back on Monday riddled with guilt from their debauchery on the Weekend.

The 5x100 went well and I felt ready for the TT.  I wish I had a counter, as I find it very hard to keep track of my laps some times.  Now, just a reminder that this is a "y" 1000m TT.   I.E......  I swim 6 laps to the 100, as the pool is short - about 18m.   So really I swim 108M.... whoopdy-shit..... I have to do a hell of a lot more than that in June.  SO that means I would swim 60 laps or 1080M.

I was pleased with my times... my splits were 8:40/ 8:31 = 17:11:08. - so that would be a 34:22 - 2K... which is very comprable to my open water times. Osoyoos '10 - 32:47, Oliver '11 - 35:26, Oliver '12 - 36:02. ... Slowing with Old Age.


I often think of the people watching me go - back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth and back and forth (that's 60) must think I'm and idiot.

Yes, that's true, but I am at least proud to admit it. I'm even getting shirts made up.

Bit too windy for optimal cycling

What a wind... nothing I have not seen before, mind you, just a steady violent cross wind that had me fighting to keep strait - hence the italicized writing.  Today I was trying to do 2 solid 20 minute efforts out to the end of the road in Headingley.  I was a bit bummed by the wind and the apparent echo of winter that shoed up with the temperature feeling surprisingly colder than it looked from the comfort of my living room.

But, nevertheless, there I went.



In the end I was happy with my average moving speed of 30kmph..... even if I did get a little blown around.

What the hell was I thinking..... oh yeah.... I wasn't.

Long day at work with lots of energy and my attempt to control it and harness its inherent goodness took a lot out of me.   One student filled with all the joy and excitement that comes with nice weather takes some serious effort, let alone classes of 50 with noisemakers all pointed at my head.  Then again, I would not have it any other way.

Exhausted, I came home and did not stop.  i knew that if I sat... there I would be.  So into the tri-shorts and a "T" on off to do coach Pat's bidding.

And really, that's where should have stayed.  But no, I was on the path to self-destruction.  I ignored what was asked of me and I did more.... why.... I have no freakin' idea.  I just looked at the post and went with it.

"run 3x1mile Tempo. 1st and last 200m at above pace. Ensure you get a good warm up and cool down."

How hard can it be to follow that?  But there I was... an easy warm up and then ... why I decided to give'r' I'lll never know...... but I did.  And, as you will see by my data, I payed for it.

Data, you say?  Yes, I realized that my Garmin was not dead.. it is dying.  SO, it may not be any good for 3 hour rides, but I will do 40 and 1 hour bikes and the like.

Here's how the ugliness turned out.

Click on  "View Details" and I have it all in the splits.  I was at home for 1/2 an hour before I stopped sweating.

What the hell was I thinking.....  oh yeah.... I wasn't.

Bad Blogger

Okay... so life here has been nuts and in the middle of it all, I have been trying to maintain this daily blog as I work my way towards the Liberty 1/2 Iron.  No big surprise, I was a bad blogger on Sunday and missed posting my run.   I have also been at odds, as my Garmin 305 is just about out of juice, so I am using a stop watch an Google Earth to figure things out.

Sunday:

the goal was 90 minutes.  Okay so no Garmin.... then I had to bust it out old skool.... like I said, Google earth and a stop-watch.

Man you should have heard the frogs on t he Harte trail... wow at points you would have to yell to be heard.

I really have to be honest and say that I did not want to do this run.  My legs were still giving me grief after the bike on Sat, but I guess that is the point, so I threw on the shoes and went out to see the world.  The day was cloudless and started out at about 10˚C and was smokin" by the end and hit about 18˚C.... nothing like running in shorts.

  So Google earth said I did 10 miles...(well 9.97 to be exact, but let's call that 10 miles or 16.0934 Kms).   Anyhoo I did this in 1:30:07.  Lap times were:  44:33, 45:33. Exactly one minute apart.   I stopped at  roughly the 5k and the 10k mark for a GU for 1 minute. I had a swig of Gatorade at roughly the 15 min mark.  So... that would make a moving time of 1:28:07 for 10 Miles which = 8:48 minute miles or  1:55:28 1/2 marathon..... I could live with that.  In reality there will be stops so... my time of 1:30:07 = 9:00 miles on the nose or  1:58 1/2 marathon - I could also live with that.

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

This set got me.....I was ready to pack it in on the 200 free.

Here's me in my lane after about 75 meters....

Everything hurt. I stuck with it, though and toughed it out. The 6x50 came in at 0:39 to 0:45 - not much rest here. 500 pull was 9:18/ 8:38 - picked it up in the 2nd.  The 5x100 on 2:00 was a killer, as I was cooked and hit the 100's in about  1:35 - 1:40, so no rest for tri-guy.  Wow.... I am tired just writing this.

Then the day just seemed to go on and on into a bike.  By the time I was done with soccer, it was 6:20.  I hit the road without a Garmin or a watch.... I just rode.  I went out to the road end in Headingley as hard as I could.  I took about 30 sec a the gravel and then hammered it home.

Alls I knows is that it was about 22K and I wore my singlet and bike shorts and the weather was brilliant.... then as I crossed the tracks into Headingly I noticed their new stop sign... one of two actually.

 I just love the new stop signs... I didn't stop in either direction out of spite.

One dead Garmin

Garmin died today... sigh.  Going to try to replace the battery as it does not seem to want to hold a charge..... either that or new gift for greggy.  Anyhoo... I headed out to Baie St. Paul Bridge and got in 82.09K - now this is going from previous data, as, like I said, my Garmin died.  I am estimating my time at 2:50 riding with a 10 minute rest at the bridge.  That would give me an average speed of 28.97KMPH.  Had next to no wind on the way out and a head/cross on the way back, but what a beautiful day... loads of frogs and the skunks are up, as well.

Here's the load in of food.... nummers

This is what I got before the Garmin died:



The day was absolutely gorgeous.

Then....  Just used a watch and Google Earth for this one, since, as I may have mentioned, my Garmin died.  So I went 3.22 miles in 26:09 which gives me an average pace of 8:07 minute miles.  Not too shabby considering my legs felt all noodly. Some doubt in there, but I did it on some pretty tired legs as they did not get much rest as I rode them fairly hard last night at something like 7:00 p.m.

P.S.

Went to Stuart's Horology and they said that the only way to fix the Garmin was to contact them.... great.... I will have it back by Christmas.  WOooo hooo..... I have a feeling Father's Day will come early.

I didn't want to, but i did

Yep.  Long stressful day and into a fun soccer practice.  Came home to a wonderful dinner and a very tempting glass of wine.  So I ate and then... yep down to the basement and I shifted into auto-pilot and got into the kit.  Off to the garage and then onto the bike.  I have to do it....



Watch this video and then  you know why I go.....  it is my choice.

After some work stress

To say that it has been a stressful week is an understatement, but the delicate balance goes on.  As one VB put it... it will all blow over... it always does.  However, in the meantime, I am left to feel like I am the root of all things wicked..... in fact, for the first time in my life I was called a bully..... and let me tell you that left a mark.

To clear my head, I ran.  I ran from skewed arguments... from prejudice... to be numb.  I recorded the data, but it is not worth posting.  Let's just say.. I cleared my head... for a bit.

Then it was into the pool today..

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)

My question.....

Really.... wow... the 300m sets with :30 se rest were awesome and I am actually starting to feel okay at the end.  I am just a freakin' energizer bunny.  My stroke is solid and I am really focusing on a tricep push to get the last of of every stroke.

Whatever.. it has been a hell of a week and I default to a well known fact: