Well, after my 1st race and falling apart on the swim (at least I felt I did) I decided to get some private swim lessons. I've noticed a bit of shoulder muscle pain as well. So I figured that is not normal and most likely due to my stroke.
So the 30 minute lesson took place on Thursday with Grace Benes. First, Grace had me swim an easy warm up 50 to observe my stoke. She said not bad. My position was good and level. She said this is something most people struggle with, but I was good.
Next, she said I need to kick more. I really don't like to kick, but I am listening. It's much harder to kick more.
Then she said I cross over on my stroke. That makes sense due to my shoulder pain. You never think about these things when swimming. I honestly thought I was pretty good.
So after several drills and observations, I started to feel how the stroke should feel. What I noticed and learned is that it feels very different and I need to exaggerate the correct way to swim correctly.
During my practices, I have been able to get across in 17-18 strokes consistently. I hit that on Thursday. But, on Friday and today, I was able to get down to 15 and 14 sometimes if I really focused on long strokes. That is a HUGE difference.
I notice it especially on my laps. Now, the one thing I noticed immediately is that I am now working different muscles. Going 500 yards or more non-stop is difficult and I didn't try it. I just stayed at 100 and 200 and then 300 and 500 yards constantly today. I kept most at 100 with 15-20 second rest.
I told myslef that I am relearning my stroke and I needed to keep the ego out of the pool and start slow again. The improvement is huge so far and will only get better. I can't wait until my next lesson.
I actually am looking forward to swimming now.
Saturday, October 13, 2012
Wednesday, October 3, 2012
Newfound Respect
I've been meaning to post and write about this since this is one of many things I have been thinking about since my first race. The topic is "respect for triathlon."
I remember a few years ago when Ironman Texas was first announced here. I was excited and in awe, and, life many I'm sure, was ready to put my name down and be the first to sign up. I hadn't really worked out in several years seriously nor had I attempted any sort of multi-sport activity. Deep down I just knew that I could do it. Must be my personality...never attempting to think about my actions first.
Then, when the bug hit me again this past May (2012) when I watched part of IMTX with my boys I was ready to sign up again. The whole thing about Ironman creates this atmosphere and inspiration that says I can do that and WANT to do that. Why, I'm not sure, but it does (I still can't wait to do one).
I slowed down my tick to sign up and just started to run, bike, and swim. Piece of cake I thought. So I signed up for my first sprint triathlon (which I changed my entry to the Olympic distance about 1 month out) and my first half Ironman 7 months after my first race. My training had been going good and I felt great.
Well...I'm glad that I started with a shorter distance race. It humbled me once I sat down and put everything into perspective. Triathlon is HARD! I'm being honest. Especially, since the bike part was omitted from my first race due to weather. I can't begin to imaging how the half will feel. I've even been trying to put my head around the full distance (4 times the length of the Olympic except for the swim part).
It is rather mind blowing. Then I read an article today in Triathlete.com about what the body goes through. It's some seriously tough stuff (I still can't wait to do it).
Nerver the less, I'm am more than ever pumped and excited about this journey. I'm only 4 - 5 months into my journey and I feel and look great.
So, I have a different level of respect now for the sport and am looking at it with new eyes and planning. I know I can do it, but I'm slowing down my desire to be great tomorrow and letting the road unfold.
Most that read this are probably going to think "yeah right!" I'm going to try.
I remember a few years ago when Ironman Texas was first announced here. I was excited and in awe, and, life many I'm sure, was ready to put my name down and be the first to sign up. I hadn't really worked out in several years seriously nor had I attempted any sort of multi-sport activity. Deep down I just knew that I could do it. Must be my personality...never attempting to think about my actions first.
Then, when the bug hit me again this past May (2012) when I watched part of IMTX with my boys I was ready to sign up again. The whole thing about Ironman creates this atmosphere and inspiration that says I can do that and WANT to do that. Why, I'm not sure, but it does (I still can't wait to do one).
I slowed down my tick to sign up and just started to run, bike, and swim. Piece of cake I thought. So I signed up for my first sprint triathlon (which I changed my entry to the Olympic distance about 1 month out) and my first half Ironman 7 months after my first race. My training had been going good and I felt great.
Well...I'm glad that I started with a shorter distance race. It humbled me once I sat down and put everything into perspective. Triathlon is HARD! I'm being honest. Especially, since the bike part was omitted from my first race due to weather. I can't begin to imaging how the half will feel. I've even been trying to put my head around the full distance (4 times the length of the Olympic except for the swim part).
It is rather mind blowing. Then I read an article today in Triathlete.com about what the body goes through. It's some seriously tough stuff (I still can't wait to do it).
Nerver the less, I'm am more than ever pumped and excited about this journey. I'm only 4 - 5 months into my journey and I feel and look great.
So, I have a different level of respect now for the sport and am looking at it with new eyes and planning. I know I can do it, but I'm slowing down my desire to be great tomorrow and letting the road unfold.
Most that read this are probably going to think "yeah right!" I'm going to try.
Sunday, September 30, 2012
Houston Tri/Aquathon
Today I completed my first triathlon...the Houston Triathlon. My first race was also my first Olympic distance (1500 meter swim, 24 mile bike, and 10k run). I've been training now for several months. I wanted to do well overall. This is the first race on my triathlon journey.
Here is the thing...thanks to the nice cool front that has come through and the bad weather that hit the area last night, the bike portion of the race was cancelled at 10:30 pm Saturday night! Their justification was that the weather delay (even though all roads were dry on way over this morning) makes it very difficult for them to mark the course out and that debris and high water had filled several parts of the course. Safety first I guess. The only downside to this is that I had rented an aero helmet and some cool Easton Race Tubular wheels for my ride. I was ready to fly. Maybe next time.
Now for the aquathon. The air temperature kept dropping all morning from the front. The water temp was actually warmer than the air (water was 79.5 degrees F). I finished the swim in 28 minutes and 33 seconds or 1:54 per hundred meters. I was 13th out of 74 in my age group. I feel that this is slower than what I have been training at, but oh well. Also, maybe it was due to the cold temp and being outside for 2 hours prior to start, but I felt sloppy in my swim. I couldn't extend my strokes the way I've been doing in the pool. Improvement for next time.
Here I am floating in the water waiting for my wave to start.
Here I am coming out of the water. Notice, I did not shave my chest. This is why I probably was slower.
Now, once out of the water, the transition was about a half mile away!!! Crazy!! I had a slow transition. I'll know more when the site updates the official results. Shoes, race belt, and 2 gels and I was off. Had 1 gel on way out of transition. Transition took 4:32!!! I was 29th out of 74.
On the run course I opted to not wear the HR monitor per my coaches recommendation and things I had read. I didn't want the distraction and I've actually been doing my past several speed workouts without one. Immediately I was hitting about 7 minutes per mile. The trouble started slightly at about mile 2 when I felt 2 stitches come on both sides. This is not normal, but I felt this during the swim on my right side.
I think this is due to my nerves and my multiple bowel movements prior to the race (4). All were solid, but my sister said that this might have dramatically reduced my sodium levels and thus I cramped. Next time, I 'll make sure to drop several salt tabs in before starting if this happens again. However, I hope that it was just the nerves that created this issue. I've been having troubles sleeping the past several nights in anticipation of this race. I know it sounds gross to document this, but I'm sure I'm not the only one with this issue and you have to write about it to learn from it. There is a reason why the fill the lot with port-o-pots.
On to the race, my pace stayed about 7 minutes per mile even with the cramps. I took water and a little Gatorade at the stops. I took a gel at mile 2 and 4. This was all planned in my race plan and I stuck to it. With the slight bout of pain, I tried to focus on other things. I thanked God for allowing me to be here and for the cooler running weather. I thought about my wife and kids. I smiled. I thanked the spectator for cheering us. All this worked and slowly the pain went away. I think the sodium from the gels started to kick in and at mile 5 they left.
Here I go out of transition.
It was at this point that I cranked it down and mile 5 to 6 was much faster. It was in the 6:30 area and I held it. I felt good and I knew I could hold it. The finish line came fast and that was it. I came in 8th place for my age group of 30-34 year old males. I didn't break the 42 minute 10k goal I had, but I'll take 42:58. I was 11th out of 74.
So, not bad for my first race. Total time: 1:16:08. I was 8th out of 74. I know that I have areas to improve on (swimming, strength, and nutrition). These will be some focus areas for me.
I want to say a special thank you to my sister Claudia for coming out to support me. She held my clothes when I got in the water, took pictures, and encouraged me. She mentioned she felt inspired...maybe she will start on her triathlon journey.
Here is the thing...thanks to the nice cool front that has come through and the bad weather that hit the area last night, the bike portion of the race was cancelled at 10:30 pm Saturday night! Their justification was that the weather delay (even though all roads were dry on way over this morning) makes it very difficult for them to mark the course out and that debris and high water had filled several parts of the course. Safety first I guess. The only downside to this is that I had rented an aero helmet and some cool Easton Race Tubular wheels for my ride. I was ready to fly. Maybe next time.
Now for the aquathon. The air temperature kept dropping all morning from the front. The water temp was actually warmer than the air (water was 79.5 degrees F). I finished the swim in 28 minutes and 33 seconds or 1:54 per hundred meters. I was 13th out of 74 in my age group. I feel that this is slower than what I have been training at, but oh well. Also, maybe it was due to the cold temp and being outside for 2 hours prior to start, but I felt sloppy in my swim. I couldn't extend my strokes the way I've been doing in the pool. Improvement for next time.
Now, once out of the water, the transition was about a half mile away!!! Crazy!! I had a slow transition. I'll know more when the site updates the official results. Shoes, race belt, and 2 gels and I was off. Had 1 gel on way out of transition. Transition took 4:32!!! I was 29th out of 74.
On the run course I opted to not wear the HR monitor per my coaches recommendation and things I had read. I didn't want the distraction and I've actually been doing my past several speed workouts without one. Immediately I was hitting about 7 minutes per mile. The trouble started slightly at about mile 2 when I felt 2 stitches come on both sides. This is not normal, but I felt this during the swim on my right side.
I think this is due to my nerves and my multiple bowel movements prior to the race (4). All were solid, but my sister said that this might have dramatically reduced my sodium levels and thus I cramped. Next time, I 'll make sure to drop several salt tabs in before starting if this happens again. However, I hope that it was just the nerves that created this issue. I've been having troubles sleeping the past several nights in anticipation of this race. I know it sounds gross to document this, but I'm sure I'm not the only one with this issue and you have to write about it to learn from it. There is a reason why the fill the lot with port-o-pots.
On to the race, my pace stayed about 7 minutes per mile even with the cramps. I took water and a little Gatorade at the stops. I took a gel at mile 2 and 4. This was all planned in my race plan and I stuck to it. With the slight bout of pain, I tried to focus on other things. I thanked God for allowing me to be here and for the cooler running weather. I thought about my wife and kids. I smiled. I thanked the spectator for cheering us. All this worked and slowly the pain went away. I think the sodium from the gels started to kick in and at mile 5 they left.
It was at this point that I cranked it down and mile 5 to 6 was much faster. It was in the 6:30 area and I held it. I felt good and I knew I could hold it. The finish line came fast and that was it. I came in 8th place for my age group of 30-34 year old males. I didn't break the 42 minute 10k goal I had, but I'll take 42:58. I was 11th out of 74.
So, not bad for my first race. Total time: 1:16:08. I was 8th out of 74. I know that I have areas to improve on (swimming, strength, and nutrition). These will be some focus areas for me.
I want to say a special thank you to my sister Claudia for coming out to support me. She held my clothes when I got in the water, took pictures, and encouraged me. She mentioned she felt inspired...maybe she will start on her triathlon journey.
Monday, September 10, 2012
Just an observation
This is just an observation of mine that has been bugging me...also, note, that I am fairly new to cycling since I purchased my Cervelo P2 this past July.
....But, I have seen more and more people riding with headphones plugged into their iPods. Even though I am new, this doesn't make sense to me. I think it is very dangerous.
Take this morning...I was on my way to drop of some clothes at the cleaners and then sneak into Starbucks for a grande blonde, when I got stuck behind this old dude riding his mountain bike with his iPhone/iPod strapped to his arm taking his happy time. He never noticed me behind him. And he stayed in my way when I needed to turn not even noticing me. Crazy. At least he was wearing his helmet.
I just don't get it. To me it is pretty risky not hearing what is coming up behind you.
This takes me quickly to my next frustration/observation...
I see more and more people DRIVING with their earphones in...C'MON! Isn't this why they make radios???? You not only can't hear horns, you also can't hear emergency vehicles coming up and you have to look down to see what song is on...a big no no.
Enough ranting...maybe one day people will change and stop this craziness.
On a training note, my main swim set consisted of 15 x 100's. I am proud to say that I did these all between 1:29 and 1:31. Not bad. My swim is getting better.
....But, I have seen more and more people riding with headphones plugged into their iPods. Even though I am new, this doesn't make sense to me. I think it is very dangerous.
Take this morning...I was on my way to drop of some clothes at the cleaners and then sneak into Starbucks for a grande blonde, when I got stuck behind this old dude riding his mountain bike with his iPhone/iPod strapped to his arm taking his happy time. He never noticed me behind him. And he stayed in my way when I needed to turn not even noticing me. Crazy. At least he was wearing his helmet.
I just don't get it. To me it is pretty risky not hearing what is coming up behind you.
This takes me quickly to my next frustration/observation...
I see more and more people DRIVING with their earphones in...C'MON! Isn't this why they make radios???? You not only can't hear horns, you also can't hear emergency vehicles coming up and you have to look down to see what song is on...a big no no.
Enough ranting...maybe one day people will change and stop this craziness.
On a training note, my main swim set consisted of 15 x 100's. I am proud to say that I did these all between 1:29 and 1:31. Not bad. My swim is getting better.
Sunday, September 9, 2012
Birthday Weekend
Jennifer, kids, and family, thanks for a wonderful birthday weekend. God, thank you for the incredible weather this weekend. Perfect timing!
Saturday started off with a nice Outrival group ride. I cut off after the 2854 bridge and hit the lake and came back for 1 loop at Woodlands before coming home. I had an early morning party to take the kids to and couldn't go too much longer since I had an immediate run scheduled.
So after 32 miles and a quick transition, I took of for a 4 miler. I looked down at the Garmin a few minutes into the run and I couldn't believe my pace at 7:10 to 7:00 per mile! I knew I was going fast, but I didn't feel tired sluggish. At mile 1 and 2, I began to feel more comfortable at that pace and saw it fall below the 7 a few times. I finished the run at about 27:30 for 4 miles. I could have kept going, but needed to shower for the party.
Here is the kicker about all of this...I didn't use a heart monitor at all this week. I decided (per advice given to me by a friend who finished 3rd in his AG at IMTX 2012 and was the 1st age grouper out of the water that year) to train without it for a bit (1 week). It felt different and free. I guess there is this mental connection to the HR monitor that subconsciously tells you to slow down or speed up. I did non of my workouts with it this week.
Time away from the HR monitor will have to be a plus.
Back to the brick, I could have pushed harder for a race, but I held back due to experience and training. I want to make sure I can maintain before killing myself. My confidence shot way up Saturday after this workout. The bike was also much better. I pushed harder and the fit is feeling better.
My swim is feeling better too. Wednesday last week it felt HORRIBLE!! My arms felt like dead weight and sloppy. However, Friday turned it around. My extension was smooth and long as though I was gliding. My strength was back. I don't know what it was. It might have been the compliment I received from Sarah Gray (the Outrival Swim coach on Fridays and pro in Olympic distance). She complimented on my stroke and asked if I had a swim background. I said not, since I really don't. Most had been from my beach lifeguard days in high school.
I can't wait until the Houston Olympic Tri.
Saturday started off with a nice Outrival group ride. I cut off after the 2854 bridge and hit the lake and came back for 1 loop at Woodlands before coming home. I had an early morning party to take the kids to and couldn't go too much longer since I had an immediate run scheduled.
So after 32 miles and a quick transition, I took of for a 4 miler. I looked down at the Garmin a few minutes into the run and I couldn't believe my pace at 7:10 to 7:00 per mile! I knew I was going fast, but I didn't feel tired sluggish. At mile 1 and 2, I began to feel more comfortable at that pace and saw it fall below the 7 a few times. I finished the run at about 27:30 for 4 miles. I could have kept going, but needed to shower for the party.
Here is the kicker about all of this...I didn't use a heart monitor at all this week. I decided (per advice given to me by a friend who finished 3rd in his AG at IMTX 2012 and was the 1st age grouper out of the water that year) to train without it for a bit (1 week). It felt different and free. I guess there is this mental connection to the HR monitor that subconsciously tells you to slow down or speed up. I did non of my workouts with it this week.
Time away from the HR monitor will have to be a plus.
Back to the brick, I could have pushed harder for a race, but I held back due to experience and training. I want to make sure I can maintain before killing myself. My confidence shot way up Saturday after this workout. The bike was also much better. I pushed harder and the fit is feeling better.
My swim is feeling better too. Wednesday last week it felt HORRIBLE!! My arms felt like dead weight and sloppy. However, Friday turned it around. My extension was smooth and long as though I was gliding. My strength was back. I don't know what it was. It might have been the compliment I received from Sarah Gray (the Outrival Swim coach on Fridays and pro in Olympic distance). She complimented on my stroke and asked if I had a swim background. I said not, since I really don't. Most had been from my beach lifeguard days in high school.
I can't wait until the Houston Olympic Tri.
Thursday, September 6, 2012
Bike Fit Picture
Thanks to Tad at Tad Hughes Custom Studio again! Did a nice speed workout on the indoor trainer. The new fit is feeling good and I'm getting more comfortable. I feel good things are coming. Hitting the road Saturday and looking forward to it.
Here is the picture of the before and after. You can see significant changes.
Not bad.
Also, Jennifer and I have been having this little ongoing (several year) discussion/debate over which is healthier: chicken breast vs. chicken thighs. I have been under the assumption and belief that thighs were not good for you. I don't know why, but I have.
Well, according to an article in the October 2012 Runner's World Magazine, chicken thighs are a great buy/value and only have 1 more gram of fat than breast in a 3 oz. serving (also has 18 grams of protein). In other words, there are basically equal.
Honey, I'm sorry and I love you. Thanks for keeping me healthy!
Here is the picture of the before and after. You can see significant changes.
Not bad.
Also, Jennifer and I have been having this little ongoing (several year) discussion/debate over which is healthier: chicken breast vs. chicken thighs. I have been under the assumption and belief that thighs were not good for you. I don't know why, but I have.
Well, according to an article in the October 2012 Runner's World Magazine, chicken thighs are a great buy/value and only have 1 more gram of fat than breast in a 3 oz. serving (also has 18 grams of protein). In other words, there are basically equal.
Honey, I'm sorry and I love you. Thanks for keeping me healthy!
Tuesday, September 4, 2012
Bike Fit & Galveston
Many things have happened over the past several days:
1. I finally went in to get my bike fit. Thank you Jennifer for my early birthday present. I visited Tad Hughes Custom Bike Fit Studio. He runs a top notch operation. He took his time explaining things to me and answered all of my question. After about 2 hours he extended my handle bars, raised the saddle. and worked on my pedal and shoe positioning. It feels better...now I just need to get used to the new position. I do feel more power though. Thanks Tad!
2. On Friday I took the boys down to Galveston for 2 nights to stay with my parents. We had a great time and the boys needed a change in scenery before starting school. We hit the Spot on the Seawall, the beach on Sunday, got to see a cruise ship in port, swam in the pool, and had a great time. I took advantage of running and putting in a short bike workout. I did about 10.5 miles Saturday morning with Austin, my sisters boyfriend. This was his longest run ever by double the distance. I know now next time to always ask those running what their distances are. We had a nice tail wind out and head wind back in. It took about 1 hour and 26 minutes.
On Sunday, I took of west on the bike and was looking forward to riding on the new fit. I had about a 15-20 mph headwind out on all out flat course. I think my speed stayed around 15.5 to 16 mph all the way out to Sea Isle and then cruised back. I've never had to ride in winds like that. Where I live it's mainly hills and the winds don't get like that. I'm sure I will experience them as time goes on. Overall, I like the fit and it is taking a little more time to get used to than I though. Next time I'll check out the entire 70.3 course.
3. I feel as though my nutrition has improved. I have added added doses of magnesium and calcium. According to what I have read it helps hydration to the muscular level vs blood level. Blood level dehydration happens much quicker than muscle level. My food intake is increasing a bit.
4. I had a great track work out today. It was a 15 minute warm up with striders followed by the main set of 3 repeat 1 milers. I've never done them before and was somewhat nervous. It actually felt great. My goal was to try and go about maybe 30-45 seconds faster than what my target race pace would be (7 to 7:15 miles???). Well, I pulled of negative splits. They were 6:29, 6:09 and then 5:58. Not bad. Probably could have pushed.
5. I had the crap scared out of me running to the track this morning as a pack of 4 wild (at least I saw no collars) came barking and running after me. I wish I had my heart rate monitor on for that. Would have loved to see my HR spike. Jennifer now wants me to carry mace.
6. Also, my first race is on September 30 and I had initially signed up for the sprint, but after analyzing my training and speaking to my coach, I changed it to the Olympic. My only fear now is the swim. I'm sure it will be fine, but anxiety is beginning to take over. So we will see.
Thats about it for now. I'll try and update more frequently.
1. I finally went in to get my bike fit. Thank you Jennifer for my early birthday present. I visited Tad Hughes Custom Bike Fit Studio. He runs a top notch operation. He took his time explaining things to me and answered all of my question. After about 2 hours he extended my handle bars, raised the saddle. and worked on my pedal and shoe positioning. It feels better...now I just need to get used to the new position. I do feel more power though. Thanks Tad!
2. On Friday I took the boys down to Galveston for 2 nights to stay with my parents. We had a great time and the boys needed a change in scenery before starting school. We hit the Spot on the Seawall, the beach on Sunday, got to see a cruise ship in port, swam in the pool, and had a great time. I took advantage of running and putting in a short bike workout. I did about 10.5 miles Saturday morning with Austin, my sisters boyfriend. This was his longest run ever by double the distance. I know now next time to always ask those running what their distances are. We had a nice tail wind out and head wind back in. It took about 1 hour and 26 minutes.
On Sunday, I took of west on the bike and was looking forward to riding on the new fit. I had about a 15-20 mph headwind out on all out flat course. I think my speed stayed around 15.5 to 16 mph all the way out to Sea Isle and then cruised back. I've never had to ride in winds like that. Where I live it's mainly hills and the winds don't get like that. I'm sure I will experience them as time goes on. Overall, I like the fit and it is taking a little more time to get used to than I though. Next time I'll check out the entire 70.3 course.
3. I feel as though my nutrition has improved. I have added added doses of magnesium and calcium. According to what I have read it helps hydration to the muscular level vs blood level. Blood level dehydration happens much quicker than muscle level. My food intake is increasing a bit.
4. I had a great track work out today. It was a 15 minute warm up with striders followed by the main set of 3 repeat 1 milers. I've never done them before and was somewhat nervous. It actually felt great. My goal was to try and go about maybe 30-45 seconds faster than what my target race pace would be (7 to 7:15 miles???). Well, I pulled of negative splits. They were 6:29, 6:09 and then 5:58. Not bad. Probably could have pushed.
5. I had the crap scared out of me running to the track this morning as a pack of 4 wild (at least I saw no collars) came barking and running after me. I wish I had my heart rate monitor on for that. Would have loved to see my HR spike. Jennifer now wants me to carry mace.
6. Also, my first race is on September 30 and I had initially signed up for the sprint, but after analyzing my training and speaking to my coach, I changed it to the Olympic. My only fear now is the swim. I'm sure it will be fine, but anxiety is beginning to take over. So we will see.
Thats about it for now. I'll try and update more frequently.
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