Mid-February Fun

Training weather in SC this time of year can be hit or miss.  Sometimes it's 70, sometimes its snowing.  Almost got a little of each this week (actually this weekend).  Without further ado, the week:

Swim
13,000 yards, 4 swims, 5:15.  Good volume.  The four different workouts were 1) 100's and 150's 2) Ladder 3) Long set (in this case 2,200 straight) and 4) 200's kinda a fartlek as in 50 easy then 50 hard.  The last workout actually seems to go by pretty fast.  Much better for me than straight 200's.  That is a mentally taxing workout for me.  Next week is my last higher volume week.  Higher volume for me that is!

Bike
43.8 miles, 1 ride (Boo!), 2:03, plus 1hr on the Y trainer.  I wussed out on the Sunday afternoon ride.  40 degrees, raining, windy, temp dropping rapidly (the bad weather side of SC February).  I thought I was hardcore, but I guess I still need some HTFU'ing.  Glad I got a good ride in on Saturday at 21.3 mph average.  Good news is that next weekend's weather and schedule are much more favorable.

Run
18 miles, 3 runs, 2:10.  Good week of running as I'm slowing building back.  5M on Wed night relaxed.  Then 5M on Saturday about 2.5 hrs after my bike ride.  Felt it in the beginning but ended up averaging 6:50's on the run.  Felt almost hot near the end!  Sunny and mid 60's and almost took the t-shirt off (the good weather side of SC February).  Sunday morning put in 8M and felt pretty good.  Wanted to run 7:30's but ended up at 7:16 avg.  Feel pretty encouraged about my running for the Charleston Half.  Just not sure how that's gonna feel after 56M hard on the bike!

Totals
69.2 miles, 9 workouts, 10:28

Just 9 weeks until Charleston.  The swim is what it is, not worried about it.  The running seems to be coming along.  Need more saddle time, though.  I'll continue base work through February and then start some intervals and tempos on the bike and run in March.

Pointy Helmet Time

There comes a time in every triathlete's life (?career) that they have to ask themselves one single question: Should I get an Aero Helmet?  Well, I'm of the opinion that if you have to ask, then you shouldn't.  So I didn't really ask (I got some cash from Christmas and my Birthday).  First the week:

Swim
12,800 yards, 4 swims, 5:09, Some pretty slow sessions this week.  Kinda tired near the end

Bike
81 miles, 2 rides, 3:55, plus 1 hr on the Y trainer.  Super Windy ride on Saturday, felt like I was dragging an anchor at times.

Run
13 miles, 3 runs, 1:34.  Got a couple of 5M runs in over the weekend.  Good 23 degrees Sunday morning 5 miler.

Total
101.2 miles, 10 workouts, 11:38.  Starting to get some good time in.


So It's always fun when a UPS box with your name on it gets delivered, right?  Especially when you know its a new toy, and not something like humidifier filters.  They just aren't as fun to get.

The first box just boxed the second box with all the cool artwork.  Both boxes got shipped out the same  day that I ordered them online. Although it took a week to get here from California.  

In the box was a cool bag with more artwork.  The helmet came this way packaged in the bag.

Here it is in all it's Fluo Glory!

Here's basically what all came in the box:

But as I discovered later, there were actually (4) different front inserts.  I was actually about to throw the box out when I found the other inserts.

The inserts just pop in and out of the front.  Vented or not, "Chrome" or White.

I'm kinda partial to the "Chrome" myself.

I haven't done a race hot enough (or long enough?) for a vent yet, but maybe this year!

Underneath the the straps that fit your head is adjustable (like a hard hat if your familiar with that).  So you can get it fit pretty good.  I think this is why they go with the "one size fits all".  It fits me great, so I either have an average head, I got lucky, or other people are just too picky.  The piece under the tail is removable as well for further ventilation.  I doubt I'll need that at this point in time however.  I saw where some people even tape over the rear vents for more aerodynamics.

How does it look?  Well I haven't gotten it on the road yet, but it looks totally Freakin Cool!  Plus it is lighter than crap.  Make my $35 Giro feel like a bag of bricks.

Why the lime green?  Well I've decided to totally dive into the lime green accents on my B16.  I've always kinda liked the color.  I just need to find some race wheels and tires with the lime green and I'll be well on my way.  Right before I placed the order for the helmet, I started to waffle on whether I should just go with the Black.  But I think I made the right decision.  

I'll have to take it out for a short training ride to test it out.  I don't want to look like a real Tri Dork for a 2 hour ride with it.  Hopefully I can get in a time trial at CMS or Rock Hill to get a good 10 mile test on it.  I'll post an update them.

January Training

Over the past week I got some good training in and January came to an end.  Typically the end of January means its time for my son's birthday on February 1st.  It still meant that this year, but I got in a whole lot of training this January compared to last January.  Why?  First the week.

Swim
12,000 yards, 4 swims, 4:38.  3K yards a swim.

Had some good workouts with 200's and a ladder.  Shoulder still feels good.  Focusing on rotating my body has helped a lot.  Now I'm trying to get that rotation, or hip movement to add power to my stroke.  I heard rotate your hips "forward" a couple of weeks ago.  I think it helps with my catch and pull as well.

Bike
77.8 miles, 2 rides, 3:41, plus 1hr on the Y trainer.

Got a couple of really good rides in over the weekend.  Both from a performance standpoint and a "HTFU" standpoint.  Still just doing some base rides.  Not planning on adding intervals or tempo rides for a few weeks.  I'm doing intervals on the trainer, so that helps.  Saturday morning was 45 degrees and raining.  Well raining off and on.  Streets were all wet, but it wasn't raining when I started.  Got a couple of good showers on me, but no real downpours.  As you can see from the pic, my "white" socks are pretty nasty.  My feet were just frozen by the end of the ride.  Jumped straight into the shower afterward, and it was prolly one of the most satisfying showers I've had!  I rode Doby's Bridge Road to Van Wyck and Waxhaw, and then came back to 521 on Kensington and then back up Doby's.  It's become one of my favorite rides.  47M at a 21.1 avg.  I felt like I was officially 'hardcore' at the end of it.  Sunday afternoon was cloudy and overcast.  A little warmer at 52 degrees.  Rode Doby's again but turned around before the end and went up to Regent Parkway and back.  30M at 21.0 avg.

Run
9 miles, 3 runs, 1:04

Just easing back into it.  Felt good on all the runs.  Just 3M each run.  Ran one at a 6:50 pace and one at 6:56 pace.  I'll do a little more next week.

Totals:
93.7 miles, 10 workouts, 10:24

January Totals:
Swim
46,400 yards,  18 swims, 17:42
Highest swim yardage month ever!  Really taking the 'January Fish' thing to heart.  Plus, I've always said I would swim more if my shoulder didn't hurt . . .

Bike
284.4 miles, 8 rides, 3 trainer sessions, 16:56
Almost 250M more than last January on the roads.  Having a bike helps. 20.8 mph avg for the 8 rides outside.  Love riding outside.  It's certainly nice to be able to ride outside all year round in South Carolina.

Run
6 miles, 2 runs, 0:42
So I just got back into running at the end of the month.  The running will fall into place, I'm not that worried about it.

Totals:
316.8 miles, 31 workouts, 35:20
About 50% more time than last January.  Swam more a biked a lot more.  The Charleston Half seems to be getting close.  The realization that April 21st is now only 11 weeks away is starting to motivate me pretty good.  Sometimes it seems that I won't be ready for my first half.  On the other hand, no matter what I do, I'm sure I won't feel ready.  

I did get another little Christmas/Birthday present from UPS this past week.  Pics next week, but here's a hint: It will help me go faster on the bike!

Time to Start Running!

So its almost the end of January.  Its been 11 weeks since I have gone for a run.  Well, 11 weeks ago it wasn't just a "run", but a marathon!  I was going to take all of January off from running, but I just couldn't stand it.  I mean this is the Tri Runner Rick blog, right?  I had to get some new shoes, but first the week:

Swim
11,200 yards, 4 swims, 4:19.  Shoulder felt good all week. Rotate, Rotate, Rotate!

Bike
80.1 miles, 2 rides, 3:54, Plus 1hr on the Y trainer.  Some chilly rides this weekend.  28 deg on Sunday!

Run
6 miles, 2 runs, 0:42. Good runs for the first in a while.  3M on Sunday at 6:57 pace.  Felt winded but good.

Totals
92.5 miles, 9 workouts, 9:55


As I mentioned, I got new shoes.  I had been running in my current shoes since March of 2009.  Didn't put that many miles in during 2009 and 2010.  I'm an Asics man.  I only buy Asics, and I wear a size 9.  Makes it pretty easy to shop for some cheap shoes on the internet.  I've found that cheaper shoes do me better by not restricting my foot as much.  Don't interpret that as some nod towards minamilist running.  I run in orthotics and I need to (read: ITB syndrome).

Anyways, I scour the internet for Cheap Asics.  Usually not Ebay or Craigslist but I just search and compare 8-10 sites and see what their specials are.  I got my last pair from Eastbay, but they really didn't have any good deals this time.  So the winner this year was "OnlineShoes.com".









I ordered the shoes over the weekend, and voila: new shoes when I got home from work on Wednesday.  Pretty good service I have to say.  Surely helps that they shipped out of Ohio instead of California, like everything else I order it seems.  (The Yankz did not come with, I picked them up earlier).

They are Asics Gel Impression 3's.  Never heard of 'em before.  I really don't read anything past Asics Gel Size 9.  I like most websites now that you can search by size, brand and sort by price.  I've been using elastic laces for the last year and I've really grown to like them.  Just slip them on, no tying.  They also seem to help my feet on long runs (15+ milers).  I previously had to do a lace adjustment every few miles after 13M or so.  Now with the elastics, my feet feel great.  I stopped by Inside Out Sports to pick some up, but they didn't have the usual kind I get, so I picked up the Yankz brand.  Can't be that bad, I mean Macca won Kona in them, right?  At least that's what the ad said.

These "Yankz" are a little different than the ones I used before.  The previous ones were a bit simpler, but I like the concept of the Yankz.  Being able to tighten from the top or bottom will prolly come in handy.  I followed the instructions and laced them up.  Flipping the loop down onto the "triangle" was pretty simple.

My first run on Saturday felt pretty good in them. It always takes me a little bit of time to get shoes broken in, but I have plenty of time before Charleston in April.  The shoes themselves felt pretty good.  A little bit of a 'clodhopper' feel to them.  Kinda bulky, but good for a training shoe.  What do you want for $45 delivered?  I'm pretty happy with the feel for that price!

2012 Goals

We're now three weeks into the year 2012.  I've been giving my goals some thought and I've come up with a few for races and training.  But First, the week:

Swim
10,400 yards, 4 swims, 3:54.  Some good intervals this week.  Pool was pretty busy.

Bike
73.4 miles, 2 rides, 3:31. (Plus 1:15 on the Y trainer).  Some good cold rainy riding.  Rode some new roads on Sunday out to the Charlotte Airport.

Total:
79.3 miles, 7 workouts, 8:40

I managed to achieve all but one of my goals for 2011, so hopefully I'm not setting the bar too high in 2012 but we shall see.
Training Goals:
1) Swim 200 miles or 352,000 yards.  Really just the same as last year
2) Bike 4,000 miles on the road.  About a 25% increase from last year.
3) Run 1,500 miles.  Again a 25% increase.

Time/Pace Goals:
1) Ride 2:25 for 56M at Augusta (that's 23.17 mph avg)
2) Run 1:25 for 13.1M at Augusta (that's 6:29 per mile)
3) Ride 22:00 for 10M at CMS TT (that's 27.3 mph avg)
4) Run 1:20 for 13.1M at Charlotte Thunder Road Half (that's 6:06 per mile)
5) Don't drown in any Swim.

Race Goals
1) Top 5 AG at Charleston Half
2) Top 3 OA at Baxter Tri
3) Top 6 AG at Augusta (and Qualify for Vegas 70.3 Worlds)
4) Have fun at Rev3 FL Half

So obviously my year is geared toward Augusta 70.3 on September 30th.  Rev3 FL after that will just be a fun race that I can use some good fitness I hopefully have from training for Augusta.  Then the Thunder Road Half will be a bit of a measuring stick for my subsequent training for the 2013 Boston Marathon.

2013 Could be a fun 'championship' year as I've already qualified for Boston.  We'll see how the rest goes.

Resoluters: Admire or Admonish?

So its the New Year and time for all the couch potatoes to start working out (again).  Does it bother you or not?  First the week in training:

Swim:
9,600 yards, 4 swims, 3:40.  Put the intervals on the shelf Friday and did a 1,600 yard straight set.

Bike:
72.8M, 2 rides, 3:30. Plus 1hr on the trainer at the Y.  Good 45M on Saturday, struggled the last 15M

Total:
78.2M, 7 workouts, 8:10

As happens this time of year (every year) the Y gets packed.  It usually doesn't impact me too much.  I get in the pool at 5am where most of the Resoluters head upstairs for the weights, treadmills, stairclimbers, yoga and zumba.  Anyway I know enough people at 5am in the pool that if I have to jump in a lane with someone, I already know them.  As has become my habit, I just swim to one side of the lane anyways so someone can just jump right on in anytime.  One of my tri buddies typically does that.  Sometimes I didn't even realize he was in there.

So here's the rub: the locker room.  At 6am when I get out to get showered, it is packed.  On Tuesday all the showers were taken.  Never seen that before.  Then everyone is trying to get dressed at the same time at the lockers.  There were plenty of awkward and uncomfortable situations.  There was a bag in front of my locker.  I figure the guy is in the shower, no big deal.  I stand there unlock my combination lock, and then I have to move the bag to open the locker.  So I start to move the bag and the guy right next to me then grabs it.  It's his bag.  So why don't you grab it when you see me fumbling around with the lock?  Really? Don't give me the look like I'm inconveniencing you.  You could have grabbed your bag and I never would have had to touch it.

Anyways, I'm sure you've read the thread over on Beginner Triathlete regarding the Resoluters.  He basically says they should be admired for actually getting off their duff and trying to work out.  I think he makes some great points.  I think for the most part, I wish them well.  I hope they stick with it.  I still can't quite figure out people who work out for a few weeks and then that's it.  I guess they just have themselves convinced that all they have to do is show up at the Y and the pounds will come off or the fitness will just appear.  Its hard work, you have to have goals.  But as I say: Everything in Life comes back to a Seinfeld episode:

It's ok.  They'll all be gone by the middle of February anyways.

What Santa Brought Me

So what tri stuff did you get for Christmas?  Well I got a long sleeve bike jersey and some sweet Zoot tri shorts.  And then Santa got me a Speedfil A2 bottle!  So when I say Santa, I really mean ME.  Yeah, ok, so I treated myself to a little post Christmas present.  But I really wanted it.

But first the week in Training:
Swim
9,200 yards.  4 swims, 3:27.  Its January Fish time.
Bike
41M, 1 ride, 1:56.  Didn't ride on Saturday, as I had a Cub Scout commitment
Totals:
46.2M, 5 workouts, 5:23.

I've really gotten to like the BTA (Between The Arms, as Tri Rig calls it) bottle.  So the A2 offers me the ability of drinking (or hydrating, if you're really a tri geek) out of a straw with very minimal effort.  See now I don't have to pull the bottle out of the cage and tip it up and take a drink and then put it back in.  I just grab the straw, take my drinks, and tuck the straw back down.  The straw is just a really flexible tube.

Also, it has a 'no spill' cap, that flips open so you can refill it on the fly.  This is really nice as well, since I always seem to get some drippage out of my regular bottle BTA.  Not a big deal when I just have water, but when I have a Heed or make a mix with maltodextrin, I have to really clean the head tube and frame of my bike.




I had to kinda play around with my cockpit setup some to get it to work.  I had my BTA bottle so that it came out the front.  With the A2 I had to flip around my bottle cage.  I've always had my cage zip tied between my aero bars, so that was no big deal.  I just use some black zip ties and you can't even really see them.  So now my "carbon fiber water bottle cage from Singapore" (ebay rules!) is pointed toward me.  No big deal now, since I won't be taking the bottle out during rides.

As you can see, its pretty invisible to the wind and you look at it straight on.  The only issue I had was that I cut the tube about an inch too short.  I guess the lesson is that you should cut it long and test it and then cut it down some more.  Not a big deal as it just a little too short.

I also need to get some velcro or something to help hold the tube down.  It kinda was flopping around on me during my first ride.  I got time before my first race in April to get it all figured out!


All in all, it sure was nice on that first ride to just drink from the tube.  The bite valve works really well to keep the fluid at the end of the straw so its right there.  Really easy to get a lot of drink.  We'll find out more as the weather gets warmer.  I took a 2nd bottle, but didn't do a refill "on the fly" yet.  That will be more interesting.