Of Moose And Men
The Best Laid Plans Of Both Often Go Astray

Had a really successful bike ride on Saturday. 101 miles, no cramping. Did get tired of eating, but no burping up with a completely full stomach, so managed to keep hydrated and thoroughly electrolyted. It was another ride where I focused on hydration with the result that I constantly had to pee. Again. Just like Total 200. Better that than cramps, but man, got tired of hunting for port-a-johns and bathrooms on the way. Keep this up and I’m going to get to know all of them on the W&OD.

Didn’t get started until 9, which is roughly when I should be starting the IM, depending on when I get into the water. It all worked, even with a rest break at the 1/2 way point and a popped tube in the middle of suburbia, so I think I should be able to get through the thing now. I used Nuun rather than a caloried sports drink this time, and I think that made the difference. I kept the aero bottle between the bars and one of my water bottles filled with water, and one water bottle filled with Nuun. I’d alternate sipping some Nuun after eating with sipping water. I think I may have found the right mix to get through the bike. Hopefully the mix that worked for the run at Eagleman will work as well at Louisville.

So far so good.

In other news™ I’ve been dating someone I’ll call The Boy here for a month now. It’s going well, and I’m enjoying it. He lives a way out in Northern Virginia, but we’ve managed to see each other at least once or twice a week since we first met back on the 1st of July. He’s off with his family to Maine for a week starting tomorrow, so won’t see him at all in the next week, though I imagine there will be much texting. Dragged him out to Nerd Brunch, my regular Sunday thing, as well as a game day party, and so far that’s worked. Am enjoying the company. He’s roughly my size, so we fit together well while cuddling on the couch.

Speaking of couches, I finally ordered a new one, one I hope will be more conducive to the aforementioned cuddling. It’ll be delivered in a couple of months, by which point I’ll have figured out what to do with the current one. It’s not a sleeper, unlike the current one, so I added an ottoman that is a sleeper in a matching fabric. Ever so slowly the living room will come together.

Feeling a bit worn out this week, likely still feeling after effects from the all-day ride this past Saturday. The ride went fairly well, though I pulled out after lunch (108 miles), then reinserted for the last 17 at the last aid station, putting my total mileage at exactly 125 miles. Had some heat & nutrition issues, though was never dehydrated. Far from dehydrated, in fact – every chance I got I was peeing! And while there was a twinge or two in my inner thighs, I feel like I mostly did okay with nutrition, until I started adding in too much sports drink. Stomach couldn’t handle that many calories at once, so had to stop taking stuff in, which wasn’t good, and probably contributed to the post-lunch slump. So, either diluted sports drink this weekend, or perhaps try the “nuun” stuff (fizzy, electrolytes, but no calories).

The heat was definitely a factor, with several participants from previous years saying this was the hottest the event had ever been. Not that I’d have felt bad dropping back even if it hadn’t been ungodly hot, but it does help that the external factor of the heat was known and acknowledged by the group.

It was a good learning experience, though, which was what I needed for the IM. I’d still like to be faster going up hills, but that’s for next season I think. I’m also thinking after some down time post-IM that I really, really need to do some weights this fall in the off season. Might help, and can’t hurt.

But in the meantime, I’m trying to get back into a groove, and I’m just not there yet. I’ll get there, but until then I’m just trying to rest and recuperate. Another lesson from Saturday – give yourself adequate time to be down and recuperate. But I’m feeling tired of being tired.

This past Saturday I had a 100 mile bike ride that can best described with two phrases:

1. It was absolutely the most unpleasant bike ride I have ever done, bar none;
2. It was a great learning experience.

What I learned was basically that I have to get a lot better nutrition before a long ride in the heat, and I have to ensure I drink a lot more water & sports drinks. I managed to get dehydrated (though I didn’t realize it) in the first hour as I dodged runners out for their marathon training runs. I was drinking like I was out on an olympic tri, and that wasn’t good enough. I don’t think I had enough breakfast before I left the house, nor had I taken in enough water before I left home, either. All of this snowballed, and despite taking in several bottles worth of water at the turn around point, the damage had been done. The way back was full of muscle cramps, at least once I had to stop while pedaling because my right calf had completely seized up.

I also didn’t bring enough nutrition, I should’ve been eating more, and taking some more electrolytes in. Around the 5th hour in I ended up stopping off at a McDonald’s to grab some food because I knew I wasn’t going to have enough in me to make it back without food. The meal did help, though I still had some cramping in the remaining time back. Once back I sucked down water and sports drink like there was no tomorrow to rehydrate my poor, abused body. Took a good 24 hours to feel like I’d fully gotten myself back to normal, especially with the record heat we’re having here in DC this week.

This was actually a good wake up call both for Total 200 in two weeks and for IM Louisville in two months. Both are going to involve more heat, so I’m going to need to adapt, and to learn to drink more and take in more nutrition. So, I’m going to do it all again on Saturday. Same route, improved nutrition and hydration. If nothing else I need to prove I can do this without completely melting down, since I’m supposed to do twice that distance in two weeks, and I have to be able to run after doing 112, so I’ve got to find what my body needs to make it happen. And the sooner the better.

The season is almost done for my newbie triathlete program. They do their goal race tomorrow, then it’s one more event and wrap email and they’re on their own. As usual some of the co-leaders are completely burnt out (as I was last year, until I let myself rest), but I’m feeling pretty good about the season. We’ve already discussed ideas for next year and developing a more standardized format for the program, emails, etc. As with everything it’s a learning experience, and it’s just gonna get better.

The sunburn is in the “itchy, peel-y” stage right now and is driving me nuts. I’m going to have to vacuum like mad tomorrow to get rid of all the dead skin. Yuck! It’s just plain gross, but that’s the normal progression, and it’s healing fairly well. Because of the burn I took the week off from exercise. Headed back to the pool tomorrow for a clinic to work on efficiency in my stroke. Then I should get back to my normal training load with a nice long ride on Saturday, 6-7 hours or so. But this time with lots more sunscreen.

This was my second attempt at the half-Ironman (or “Ironman 70.3” as they’re now insisting on calling it) distance. The first (Diamondman in 2007) was an almost complete meltdown; I finished that one fourth from last overall, and I was determined to do better than that this time, aiming for better times in all three events.

The day started out fairly warm and only got warmer, and despite multiple assurances at packet pick up the race director called for no wetsuits for the swim. Not a huge deal, I’ve done a non-wetsuit race before and I’m feeling much more confident on the swim in general (though I’m still slower than I’d like to be). Did remember to put lots of body glide on my underarms so there was no chafing this time. Popped into the water, started out fine. Discovered that I was consistently pulling to the left and never seemed to be able to correct without overcorrecting and subsequently zig-zagging all over the course. That had to be the most frustrating part of the swim for me – not being able to swim in a straight line no matter what I did. Zipped out of the water and hit the lap button on my new Garmin 310xt, and saw a very, very disappointing 1:00 time. I had honestly expected to do a hell of a lot better than that based on my Columbia time (forgetting how much of a difference a wetsuit can make). It was very dispiriting, but still faster than Diamondman by over 3 minutes, as well as not feeling completely blown out after the swim, so I took it and ran.

I was expecting wind on the bike, having done rides on the Eastern Shore before. The bursts of speed and slow just seemed to come at random, however. I’d be zipping along at 20+ MPH and then suddenly *bam* the wind would hit and I’d be down to 16 or less. This was the first race where I picked up bottles from volunteers, and I thought it went pretty well. Slowly enough and I was even able to pick up from the first volunteer and fill the Aerodrink and toss the bottle before I was out of the area. Tried that at the second one because I found the grabbed bottles annoying – they didn’t quite fit the water bottle cages, so tended to slip over and hit my calf while pedaling. Also, being able to stop at a port-a-john at the aid station at mile 23 was a godsend. I’m willing to pee during the swim, but I’m not hardcore enough to do so on the bike. Nutrition followed as per plan, lots of water and shot-bloks (I like that I have to chew them). Next race I think I’m going to alternate the margarita ones, which have extra sodium but which seemed to upset my stomach when I popped only them down at regular intervals, with other flavors and see how that goes since the stomach did seem to calm when I switched to the sleeve of mountain berry. Anyway, got in at 3:09, about 6 minutes faster. So far, so good.

The run? What else to say that other club people haven’t? It sucked. No cover, hot as hell, just miserable. I did do a lot better on nutrition this time, paid a lot more attention to how I was feeling, and never felt like I was going to bonk. I carry a hand strap water bottle when I do long runs so I can sip as I feel like I need to rather than depending on aid stations, so I had that on me, and several gel packs in my pockets. I sucked down a cup of Gatorade at almost every aid station, and still managed to almost empty my own water bottle between each station. I must’ve been sweating like mad, ’cause there was never an ounce of pressure on my bladder even with all that liquid. Insane. I never touched the gels, the Gatorade and water were enough. Club support, from other racers, from club volunteers/spectators, and from random folks yelling out “Go DC Tri!” was a huge boost. 90% of the run at Diamondman was completely devoid of spectators because of how the course is set up, so this was a welcome change. Thanks to the multisport time mode on the Garmin I knew with 2 miles out that I was going to get the PR, even if I walked the rest of the way. That felt really good, and provided a little bit of boost to get into the chute. Absolutely fried my shoulders and neck in that sun out on the run, though. Hell, even the top of my scalp is burnt, though the hair! Very glad I wore a visor, so my face isn’t really burnt, but I think a full hat will be in order for the next hot race of any distance. Finished the run in 3:04, a good 10 minutes faster, securing my PR.

Overall, I shaved about 15 minutes off my Diamondman time, finishing in 7:19:18, and nowhere near fourth from last. That felt really, really good, and cemented my record for the season with 4 distance PRs in the 4 races I’ve done to date (half-marathon, 10 miler, Olympic, and half-Iron). Two more races to go, both new distances for me (Total 200 next month, and IM Louisville in August), but so far I’m really, really happy with how this season is turning out.

I haven’t managed to switch the swim and run workouts yet, but it’s been an odd couple of weeks for workouts. Got in a fun 5 hour ride last weekend to prep for Eagleman this Sunday, and it felt good. Overall I’m feeling good about this one, though it’s looking like it’s gonna be a really, really hot run.

I’m remembering now why it is I haven’t signed up for this race before, though – it’s the same weekend as Gay Pride here in DC, and I’m regretting that I’m going to miss the festivities. As much as I’m looking forward to another PR (gotta beat Diamondman’s dreadful seven and a half hours – ugh!), I’m going to miss seeing a lot of friends who only come into DC on special occasions like Pride. So as I sit and pack tonight it’s kind of melancholy. It’ll be better as the race excitement hits tomorrow, but tonight I’m feeling a little sad for missing it.

Tonight’s swim was annoying. I couldn’t ever get down into a true groove because the pool was unusually crowded. Kids, splashy mcsplasherson in the next lane, swim lesson in the other lane, lots of waves in the pool, and generally annoying all over. So, I suppose it’s time to switch my swim and run workouts, doing the swims in the morning and runs in the evening. I’m not fond of running after work, but it’s easier to dodge tourons on the waterfront than kids in the pool. And it’ll start me acclimating to a run in heat, and I can stop having to get up at 4 on Wednesdays to do a long run. I’ll give it a try on Friday and see how it goes.

The day started with a bit of lightning.

A storm moving through the area woke me a bit earlier than planned, so I went ahead and got up around 2:30 to start getting ready. Got the car loaded up and took a slower than usual and much, much wetter than usual drive through the storm system up to the race site, where we parked on a sort-of grassy-sort-of-muddy field. Grabbed the one bag, got it down there and unpacked, took it back to the car, then brought back the pump to inflate my tires, then back to the car and off to the club tent from there. Got there with oodles of time to spare, so was very glad I had my portable chair for under the tent. The rain continued as we lead up to the swim start, and the weather report was threatening more as the whole race went on.

The water was particularly muddy once we got in, lots of feet having churned up the start area, so the beginning of the swim was like plunging into utter darkness. Where normal lake water lets you see to a little bit past your hands, this seemed to cut off around the elbows. It cleared up after a short bit, but it was a freaky way to start a swim, even for someone used to doing open water swims.

Only managed to get kicked once, going around a buoy. Otherwise I did fairly well with a steady-ish pace. Did tend to pull to one side or the other, and couldn’t quite get into my head which way I was pulling at any given time. In any case, the steadyish pace paid off in terms of coming out of the water not completely sapped of energy, and with a swim PR for the Olympic distance, 32:54.

The bike. Lord, what a mess. It was cold and wet, and as I believe I’ve observed before, drizzle stings at 20+ miles per hour. I had determined based on the rainy conditions that I’d focus on the swim and run and let the bike fall where it would. I did try to use downhills to the extent I could, and I suspect most other age groupers were riding fairly conservatively as well. Only one freakout moment, where a guy I was pacing down a hill veered suddenly off to the left in front of me (and I suspect may have gone down – someone did around that area), leading to a bit of “holy shit” on my part. Made it through okay, and the rest of the ride was without incident.

As I came up toward the end I glanced down at my time to see how I was doing, and was quite surprised to see that I was coming in faster than my previous top bike time on this course, and a good bit faster than I’d rode it in practice a few weeks earlier. Got a huge grin on my face and started laughing as I came up to the final turn, then into transition and another PR, though only for this course, 1:26:56, about 9 minutes faster than my previous best, though not as quick as the very flat Nations course. Still, I came into transition feeling pretty darned good.

The run out went pretty well, keeping a relatively quick pace for the first mile as the rain died out (not to return during the run), then gradually slowing with some walks on most uphills. Ran every downhill on the course, keeping to my new mantra courtesy Ken Mierke – “downhills are free speed” (use it on the bike, too, but learned it in the run context). I need to practice hills more, but as I came up to mile 5 I realized I could take almost 18 minutes to finish the last 1.2 miles and still meet my prior run score. Final score, another Olympic distance PR: 1:03:52.

Finished the entire race in 3:12:52. Overall, I shaved 21 minutes off my previous PR at the Columbia course, and about 4.5 minutes off my previous Olympic distance PR at Nations last fall. Completely not what I had been expecting out of this race, but I’ll take it!

This means so far I’m three for three this year for PRs at the distances I’ve gone. Barring a DNF next month at Eagleman I know I’ll PR there as well (simply because I was so unprepared for Diamondman that I have to do better than finishing third from last!). Pretty good way to spend this race season, I have to say.

With five seasons under my belt, I think this is the most prepared I’ve been this early. Packet pick up is done, the bike has been dropped off in transition. I’ve put my folding chair, the floor pump and the cookbooks I’m lending to my friend John in the car. My tri suit, chip and heart rate monitor strap are laid out with body glide for the morning. Transition towels, bike shoes, socks, nutrition, helmet and gloves are in the bag, as are my running shoes and socks, race number, run nutrition, and hat. Wet suit is hanging at the ready. Water bottles have been cleaned and are drying for the morning. A change of clothes for cleaning up at John’s place after the race is good to go. Coffee’s brewing so it’ll be there tomorrow morning to be zapped (takes too long otherwise). All that’s left is setting the alarms tonight and crashing later. Then in the morning it’s up, pack the car, get up to the race site, set up transition and get going. My wave starts at 7:16, should be done somewhere before 10:50, heaven willing. Fun day ahead, and I’m looking forward to it.

Keeping myself busy with work and training and attempting to get sleep. Last night was the first good night of sleep I’ve had in about a week and I’m hoping to follow up on it with another good one this evening. Between a weather front that’s been passing back and forth over DC (hot, cold, hot, cold, and always wet) and just being drained at work I was a mess the past week. It seems to be evening out finally (though the oil spill is not helping…), and I keep reminding myself that the work front should be busy but in a different way once the other fiscal attorney comes on board after Memorial Day.

I’m a bit disappointed with where my biking is at the moment. I’m mostly happy with swimming and running. I took a run clinic earlier this month from the guy who wrote the book on the style of running I use and that was enormously helpful. I’ve continued to try and focus on form while I run, and just by that I’ve been a bit quicker than I was before, though I’m having to watch the heart rate. The beepy-thingey has been my constant companion (a metronome like thing that allows me to try and turn the legs over at a certain rate), much to the amusement of other people on the trail I’m sure. Swimming’s been okay, and the changeover I did to 100s, with each one a focus on a particular aspect of the stroke, has also helped. Biking, on the other hand, I feel behind on mostly due to scheduling things on the weekends. Not sure where I’d make it up, though if I keep waking up at 3 am and not being able to crash I might just do it in the morning rather than the weekend. Silly body.

Continuing to read like mad on training stuff. And I’ve started doing some reading into Buddhist notions of the self. Interesting take on things, and one which seems to resonate. Not sure where that will go, but the reading is interesting.

Trying to play through the video game Infamous on both hard mode and trying to play it as the good guy, and it ain’t easy. My old tactics while playing the evil side (blow ’em all to hell as quickly as possible) don’t work; I keep getting an “execution” bad karma hit that throws the entire mission off. Very annoying. But, challenging, and I’m keeping at it off and on. That might go to the side though, I just got a copy of Prototype to try out.

Had a date or two. Trying to decide which way a crush is going. But nothing definitive on that front at the moment. Which may be for the best; once the new triathlete stuff is done this year, training starts to ramp up a lot.