First Triathlon in almost 2 years!

Well, I'm still nursing some injuries including a pinched nerve in my neck and some type of turf toe but I had enough, it was time.  After bowing out of a duathlon and triathlon due to weather and costs I thought this is a make or break time for me.  If I didn't do this event it would be a downhill slide and I would keep making excuses to not do one.  I have only been in a lake about 3 times over the last two years so I new my swim was going to be weak.  I recently sold my tri-bike so this event was going to be done on my roady, the bike I built from the ground up with a Nashbar frame and 105.  I also bought some stability running shoes and a foot plate to help with the turf toe.  Going into this race I had no aspirations to win, I just wanted to embrace it, compete, and shake off some demons.  I wanted to keep the swim to around 10 to 12 min (I know, turtle speed) and not panic in the water.  For the bike I wanted to have a 15 MPH average and the run I wanted to keep a 10ish min mile.

I didn't have any nerves for the race like I have in the past, I don't now why.  Maybe with the pressure off to place it didn't cause anxiety?  Ann and I got to the event with a decent amount of time to get transition set up.  I registered, got marked and then found the place I wanted to be in transition.

The Olympic division started first so I had to wait a good 30 to 40 minutes for the sprint to start.  It was HOT!  I stayed in the shade until the last minute then put the wetsuit on and went into the lake to warm up.

It was our turn.  I didn't want to get hit and bumped too much so I lined up to the outside and went towards the back of our group.  The gun went off and I was off!  I got into a good groove early on.  By a few hundred feet in I started to overtake a few weaker swimmers but I was pulling to my right and getting in the "mix".  After getting kicked and hit some I readjusted and things cleared out a little.  I rounded the first buoy then the second and I was in the final stretches heading in.  As I came out I was quite winded, more than I used to be.  Ann yelled my time, "10 SOMETHING!!!" is all I heard.  I had to walk a little up the hill and to transition.

I dried off and got on the bike.  It took a few minutes for me to catch my breath.  I felt really good on the bike.  It was a 10 mile ride and the roads had a few small hills but nothing too bad.  I did drop the chain on one hill and lost about 20 or 30 seconds getting it back on.  When I got to about a mile from T2 I started to spin more and stretch my calves and hammies.  I knew they were tight.  Did I push too hard on the bike?  In the end, I wound up averaging 17 MPH on the bike, MUCH better than I anticipated.  I dismounted and everything locked up in the back of my legs.

After walking through T2 I started out on my 3.1 mile run.  The first half mile is usually a little rough for me and this was no exception.  I was tight and having issues.  I had to stop and rub my hamstrings and calves.  As I kept going I did something I never have done before.....I walked.  For whatever reason I hit a wall.  I wound up running a few hundred yards then walking a few hundred yards.  By the time of the turnaround my quads were cramping.  This was NOT the run I was hoping for, even with turf toe!  I resigned myself to "embracing the suck" and simply chalking it up to lack of training and prep.  I tried to simply enjoy it realizing this was something I hadn't done in quite some time. As I came in to the finish line I was hurting, out a energy and bonking, BUT I DID IT!

  

Overall, I did Ok.  I felt really good about my swim and bike!  As expected, I didn't win anything and came in 6th out of 8 in my age group.  Now that the dust has settled, my only thought is "when's the next race?"  LOL!

Good last few days at they gym.....

After the move we joined the local YMCA.  Trying to get back into our old routine is a little hard since like some people it's very easy to fall into old habits.  Lifts are down quite a bit from a year or two back but overall considering my back issues I'm ok with it.  Ann and I had a great lower back workout on Sunday and Ann was back to doing deadlifts!  Unfortunately for myself, my deadlift and squat days are all but over.  Yesterday was chest day!  We usually go for dumbbells and not a standard bench.  I really like decline DB presses!  Felt good and could have gone up on DB presses but I'm trying to take things slow, remember...Rome wasn't built in a day!

Moving!

It's been a crazy couple months.  I received a job offer I couldn't refuse in Minnesota, so that turned Chris and my world upside down quite a bit!  It was a great opportunity for me to do what I love and the area is BEAUTIFUL!  The bluffs and river are scenic and the city of about 30,000 offers enough for us to do but is still small enough to not be too chaotic.  It's great to be able to get everywhere in 5 minutes too!  There are trails around the lake, other hiking trails, a YMCA, running clubs and all sorts of activities that we can do to help maintain a healthy lifestyle!  There's even a triathlon right here in June!  Here's a few photos of the area....enjoy!

Ann

New running shoes!

I needed a new pair of running shoes so I thought I would give the Hoka's a try since Chris loves his soooo much!  Got a great deal on them since they were last years model.  Also ordered some "Speed Laces" with Zero Friction guides.  Now we just need some better weather!

Ann

New Personal Record on leg press!

What started out as a slow workout ended awesome with me hitting the 700 pound mark on leg press for 6 reps!  So stoked!

Ann

Rehabbing herniated disc-Update

Well, I'm about 11 weeks post herniated disc, L5/S1. Didn't have much relief until I received an epidural 5 weeks ago. Shooting pain down the leg and calf almost gone but my back and hip still get sore. Since the shot and initial improvement following it I have seen a little improvement but nothing earth shattering. Slightly concerned that I'm approaching the 3 month mark and don't feel anywhere near healed. Haven't been able to do much other than light walking on the treadmill and some swimming with a swim buoy between the legs. Hoping this doesn't drag out 4, 5, 6 months and they say "let's operate". It would end my season. As it is I wanted to do a 70.3 and thinking that may be a long shot at this moment since I would need to start training around mid Feb or by the first of March. Trying to keep perspective of things saying to myself it's ok if I have to stick to sprints or maybe a late season Oly vs. not doing anything this year. Also doing some hanging on the inversion table to see if that helps!

Rehabing my Herniated Disc

Well, I'm about 6 weeks into my herniated disc problem.  The disc is pressing on the nerve root coming out of my spine at L5/S1 that goes to the left side.  My back hip area was hurting pretty good and after 2 rounds of predizone I honestly didn't see much difference.  I have been doing cobra stretches which haven't helped much but I'm told they work to compress the disc back into the spine over time.  Instead of prednizone which caused me some sleepless nights and irratibility I opted for a heavy round of Advil which seemed to work as well, if not a little better than the predizone.  This past Tuesday I went in for an epidural shot of cortizone in my back.  I will tell everyone right here and now that when it comes to needles I am a wuss!  I was a little scared to do this but the doctors gave some IV to sedate me a little and before I knew it I was done!  Over the past couple days my back has felt a little achy like when you do too much yard work but the nerve issue into my butt and leg is almost gone.  I still get a numb feeling in my toe which I'm told is not a good thing.  They want the numbness and pain to be moving up towards my back and out of my leg.  Stay tuned.......

Chris

Last Chance Tri - White Bear Lake, MN

Well, the season is closing fast but Ann and I wer able to find a tri relatively close to do.  I have wanted to do a long distance/oly race all year but timing was bad.  This was my last chance.  I signed up for the long distance and Ann did the sprint distance.  The long course a little shorter on the swim portion at 1/2 mile but the bike was a 27+ mile ride and the run was a 10K.

Stayed at the in-laws the night before which was about an hour and a half away from the event.  Woke up that morning around 4AM and it was raining pretty good, uggggg.  I had to battle the demons in my head that were telling me how easy it would be to go back to bed and forget it.  Woke ann up and we got ready for the drive in the rain and dark.  Brought oatmeal with us to eat in the car since the race didn't start until 8:45 for myself and a little after 9 for Ann.  Left the house at a little after 5:30.

Got to the  As we got closer, the rain ended....Horray!  Got to the site and registered, got our numbers and proceeded to try and find a spot for our bikes.  People were using way too much space to rack their bikes bt we were able to find a spot across from each other.  We proceeded to get ready first me helping Ann get into her wetsuit and then vise verse.  AsI put my suit tore around my forearm! NOT GOOD!  It was about a 2 inch tear.  I hoped it would last through the race.  I haven't been too happy with this suit but I'll save that report for another time.  We walked about 1/4 mile down to the start and did some warmups in the water.

Race start:  
Swim - There was about 68 entries for the long course and 3 waves.  I was in wave 2.  The horn went off and I was off!  I had a game plan this time.....don't go too hard out, stay a little to the outside to avoid contact.  I had very little contact, maybe one or two people at first.  The first buoy came up pretty fast.  As I rounded the buoy my siting was off because the next buoy was at the next corner.  They REALLY needed more buoys!  I started to go too wide and at one point I stopped to see where I was and I went off course a good 75 feet or so too wide which wasted time.  Got back on track,rounded the second buoy and sited for shore.  they did have one of those huge, tall yellow blown men with arms at shore which made it much easier to site.  I got seemed like I was making time and the next thing I knew my hand hit sand.  As I stood up I looked at the watch, a tad over 20 min.  Damn!  If I didn't go off course I could have came in under 20 which for me would have been good!  The run up to T1 was muddy and slippery. Time: 20:26 

T1 - Had what I thought was a decent T1 time.  Got a little fuzzy with getting the helmet on but overall went well.  Time 1:48

Bike - Here's where I thought I would do quite well.  The Bike is my strongest of the three events ( again, not saying much...LOL!) The game plan was to go easy the first 8 miles or so because there was a good headwind out of the NorthEast.  I took off and for whatever reason couldn't get my dang foot into the shoe!  At one point I started to slow down and I had to peddle only to have the shoe hit the pavement.  I almost had to stop but recovered and went on.  I was right....STRONG headwind.  I hunkered down and when I looked at the speedo it read 17MPH a lot.  I had some people pass me but not many.  As I rounded pass mile 8 I felt it change to a cross wind.  Around mile 11 I got the tail wind and took off!  Over the next 5 to 8 miles I was well over 20MPH and often in the 24 to 26 range.  Hydration was going well taking in fluids when needed.  Around mile 22 the roads turned to complete CRAP!  Potholes, seems with tar coming out, even a dead porcupine in one of the potholes!  I thought I flatted twice during this 4 mile stretch but thankfully I didn't.  As I got closer to town the traffic got bad.  About a 1/2 mile to 1 mile out the police had traffic stopped and you had to ride i the bike lane and couldn't pass anyone.  Came into transition and looked at the speedo.  I think it read about 18.5 average.  Time per event said like 17.9.  Total bike time  1:30:12

T2 - Pretty good T2.  Racked the bike, at down to put shoes on.  Had a little problem loading gels in the back pocket.  Time 1:51

Run -  I was hoping I didn't go too hard on the bike and blow my run up.  Starting out I felt pretty good but quickly notices my lower quads were cramping up a bit.  I had a goal of keeping my pace at about a 9:30 mile or less.  Around mile 1 I met up with Ann.  I stopped for a couple seconds to wish herluck and ask how her IT band was feeling.  We kisses and as I strted to run off someone from behind joked "None of that on the course now!"  We laughed and I yelled back "I have no clue who she is, I just met her!"  That got some laughs.....The quad cramps were holding in check but I still needed to be careful.  The course was motly paved but there was a small stretch of city sidewalk with recessed driveways and curb you had to watch out for.  Seemed like the turnaround took forever!  Trying to be proactive I sucked down a gel packet at the turnaround to prevent a bonk.  Around mile 5.5 my heel started to feel "hot" or maybe like I had a blister forming.  I stopped and took my how off which helped.  Finally saw the finish line and there was Ann video taping me as I came in!   Time:  59:41, pace 9:37

I had two sets of goals.....My pie in the sky time (around 2:35 and the "I really suck" time that I wanted to be under 2:58).  I finished in 2:53:55 so no, not great but stil 4+ minutes under my bottom threshold. For my first long course race I will take it!  Ann had a good race too finishing in 2:01:16!  I NEEDED this race badly.  I had 2 so-so sprint races this year and one good one.  I needed to do a long course to see where I am and to know what I need to do for next year as I shoot for a HIM.  I NEEDED to have agood race to finish off the year on a high note and I think I accomplished that.

Chris

 

Springstead Triathlon

This race report is coming late but better late than never!  This sprint tri took place on Aug 11th up in Springstead, WI located between Mercer and Park Falls.  It's a small but well run event.  I had Rev3 in the Dells penciled in but between cost and doing some rehab on my In-Laws house the couple days before we felttoo beat up to go to the Dells.  The race consisted of a 1/4 mile swim, 16 mile bike and a 5K.  We were there in plenty of time but for whatever reason got rushed at the last second and didn't get a chance to warm up.  We quickly got our wetsuits on and went to the lake.  The horn went off and we were off!  I had some good pacing to start off and quickly saw the 1/4 mark buoy.  I was feeling good! I rounded the end boat to head back and then for whatever reason I stated to get winded as I did in my first tri of the year.  the rst of the way back I struggled.  UGGGG, not his again!  I exited the water and got on the bike.  The roads were ok to start out with and I had a good tail wind.  I was averaging about 22MPH on the bike.  As I got to about mile 5 or so I had to turn onto a side road that was anything but good surface.  Aseries of blacktop heaves caused me to be careful and spent too much time out of aero.  On the way back I had a good head wing hitting me and was seing 18 to 19 MPH on the speedo.  Ended the bike averaging 20.3 MPH so I'll take t.  Got off the bike and started the run.  Was feeling good!  Garmin was showing about a 8:30 pace.  Bugs were starting to get me on the way back and I got a little distracted with that and the heat.  I started to feel a "bonk" at around 2.5 miles and plugged ahead never stopping.  Craossed the finish lin in 1:30:31, not my best time. Timing was a start and end only so I don't really know what my swim or T1/T2 was.  Looking at the results it appears I came in about 4th overall.  Not my best race of the year but did it to keep the practice up.

Chris

Tri-ing for Children's Triathlon - Sprint Course

Second sprint triathlon of the year and I needed some redemption from the last tri where I didn't do too well.  I thought about doing the olympic distance but training wasn't the best and had those demons in my head so Ann convinced me to do the sprint and do it well.  

Woke up about 4AM, had some coffee and got ready.  Ate oatmeal in the car on the way to the event.

Had a lot of time after setup to watch the oly waves go out, roughly about 30 minutes.  Gave me time to settle in and warm up.  

Swim 1/4 mile
One of my best swims ever! Breathing was good was able to draft a little and before I knew it I was rounding buoys! As I rounded the last one I got caught up in the wave ahead of mine and got a little turned around. I figure I wasted maybe 15 seconds getting my bearings straight. When I exited the water my wife Ann told me I was 7:45 on time which was over a minute faster than normal. The mat to clock time was up a ways on shore so that's how I got the 8:18 time. 

T1 - 2:15  
For whatever reason I completely spaced out once I got my suit off. My transition area was in dirt and sand and I was trying to figure out how to get the sand off and get bike shoes on.   

Bike - 15 miles, 44:28 min,  20.12 MPH
Took a while to get going fast. Felt like I was in a headwind the first half of the bike. I only averaged around 19MPH on this stretch. Second half I was flying (at least for me) doing 21 to 22 MPH. 

T2 - 1:20
Better and hamstrings didn't lock up up last time.

Run 5K - 25:56 min, 8:12 pace
Felt pretty good. Didn't cramp coming off the bike and after settling in I was able to maintain a nice pace.

Finished strong and wasn't as exhausted as I was last time.  MUCH better race than my last one!  

Chris

Bear Cupboard 5K

RACE DAY!  Ann's been very motivated and a couple days ago said...."Let's do this!"  We've been upping our workouts and runs so I thought it would be a good precursor to next weeks triathlon.  We arrived, stretched, warmed up, and were ready to go!  I kissed Ann and waited for the horn.  I took off and had good pacing going.  The first mile I was flying (at least for me!) at around the low to mid 7 min mile range.  Mile 2 took me down to around a 7:45 pace and in the third mile I fell to an 8 min plus pace.  I finished at 7:56 per mile pace for a total time of 24:37.  Sad part was I missd the podium by 27 seconds.  I waited for Ann and was hoping he training was going to pay off.  Time went by......Ifinally saw her and after she crossed she said she tripped on a board on the trestle that goes over the lake and fell brusing ans skinning her knee pretty bad.  I took her to the first aid station and they iced it.  Now it's rehab time for Ann and she hopes she can race next weekend.

Swim Training day!

Well, the weather is finally cooperating a little and it turned out to be a nice day for a swim.  Time still isn't coming down much but we have been working on form.

First Duathlon of the year!

Cooney Duathlon!

Well, this year we traveled down to Oconomowoc to take part in an early season race, the Cooney Duathlon.  It was a 2 mile run, 21 mile bike and another 2 mile run.  The weather was ok.....cool, around 50 and cloudy, but it was quite breezy also.  At least the rain held off!  Woke up at around 4:30.  Thought it would be easy to find a cup of coffee in the hotel, I was wrong!  Searched everywhere, wound up make a single cup in the room.  Woke up Ann around 5:30.  Found out no breakfast until 7AM on a Saturday, good thing I was prepared and brought oatmeal and bananas.  Got ready, dressed and loaded the bikes. 

Arrived at the event.  Weather was cool, around upper 40's and cloudy.  It was fairly breezy out too.  Got our tribags and bikes off the rack and headed to transition.  Found our spot and prepared the area for T1 and T2.  About 40 minutes before race start I got in line to go to the bathroom one last time.  Ann jogged around warming up  There were only 4 porta toilets, so I stood in line until about 10 minutes before race start so I didn't have as much time to warm up as I wanted to.   

The race started in waves, we were last which I don't like because it makes me feel like I'm back of the pack!  LOL!  The buzzer went off and so did we.  I was wearing my new Hoka's and trying to run with my new "faster cadence" stride.  I felt a little winded but held out enough and made it to transition.  Time - 7:51mi.  Grabbed my bike and off I went!  Heading out I knew I needed to practice more transitions.  I had a hard time getting my feet into my shoes and took longer than I should.  These early season races usually give me a reality slap or two!  As I kept pedaling, I realized I made a HUGE mistake.  A few days earlier I posted my fit on ST and had responses of "Your seat is to high".  So, I lowered it almost 2 cm and then it rained and I had no time to test it out prior to race day.  The entire 21 miles felt like I was under powered and too short on my peddle stroke.  I also made the mistake of not trying out my new fabricated water bottle mount  prior to race day and couldn't get anything out of my drink tube, so no hydration!  The roads were ROUGH with potholes and it was windy which didn't help.  Result?  One of my slower rides clocking in at 19.7 MPH.  I had every intention of hitting a constant 21+MPH day.  Came into transition, racked the bike and off I went.  My lower inside quads were really sore (from too short seat height) and I was exhausted from the bike and knew my run wouldn't be great.  It wasn't.  I posted an 8:35 per mile time.  Came into the finish line and frankly was happy it was over, grabbed some water and a protein bar and watched for Ann to come in on the bike.  A few minutes later she came in and looked tired.  The wind and rough roads got to her also and her magnet came loose on the front wheel so she had no clue what her speed, or anything else was.  She looked like she needed a little push so I started to give her   some positive reinforcement that she was doing great and to keep it up!  She asked if I would run with her.  I hesitated because I was still tired myself but I sucked it up and did.  She did great and finished.  All in all it was a learning experience.  I thought my run would suck ( I  suck at running ) and my bike would be good.  It was the exact opposite!   I broke every rule of racing (don't do anything new on race day) and I paid the price for it.  It wasn't my worst race, but one I will remember.  Next up....a Sprint tri in a few weeks!

Start!

coming in from first run

coming in from first run

coming in from bike

heading to transition

finishing!

Weight Day in the Gym!

Had a good workout today hitting the large major muscles.  At this time of the year we are focusing on more endurance so our weight days are shorter and fewer.  I started out doing Smith Bench.  I did 4 sets and hit 110 pounds o my last set at 3 reps.  Next I did Narrow Lat pulldowns to work my back and tris.  I did 4 sets and hit 110 pounds as well on my last set for 5 reps.  Then finished up on Leg press...I was excited to do these since legs are always my strong area.  I did 5 sets and on my last set I PR'd doing 630 pounds at 3 reps!!!!!  SO EXCITED!

Ann