Updating!

Nothing much has been going on since my last post. I completed physical therapy, however my hip is still sore. I am convinced that is not a tear anymore or if it ever was? I think it complete muscle tightness. Now when I focus on my hip while running, it tends to be in my hip/ass muscle.......So, I continue to stretch daily (sometimes twice), and I have changed my running form.

Before, I was running to hold a pace or beat a time. However, with Ironman Louisville training lurking around the corner, I decided it is best to start focusing on form and heart rate. I have noticed lately on a few runs that if I slow my pace to comfortable and change my stride (shorter and upright) the soreness leaves the hip area.

Running has always been the worst part of tri's for me. So my goal for now is to get it through my head that HR and form are the most important for me. I need to get rid of this "pace = pride" BS! I know I will do fine on the swim. I will get through the bike. The run I will need to focus on to survive. Don't remember who told me this or where I heard it "the race never begins until you get on the run......" So, for now I ma running by HR and it has me at a comfortable 10:45-11:00 pace.

What Else In Life?

Family: I think we all are getting excited about Christmas and training beginning. We keep talking about the trip in August and what we are going to do etc..... Owen turns 3 in January and we are already battling over bedtime and other small issues! I think Anna is gonna do her first tri in June? We bought her a bike last month, and she has been spinning 3 times a week and loving it. In turn, she FINALLY sees the fun in the sport.....sorta?

Work: Work sucks and I want a new job. Economy sucks and I can t seem to find a job that wants me.......However, I keep my head down and move forward int he most positive way I can.

Training: Ironman training begins on December 21, 2009, so right now I am focusing on maintain my weight at 190 and not ballooning during the holidays.........

Stay tuned for more.....From the Back of the Pack!!!

ITBS and Hip Bursitis!!!

So, I finally went to the Dr. Yesterday......I got the classical Illiotibial Band Syndrome with the added nuisance of Bursitis!

This is caused by.......you guessed it.........overuse and over training; including lack of hydration, stretching and rest!!! How many times have I read an article or told someone "you gotta rest man, don't over train, dude!"

So.....I wont be running my "A" race in Indy this weekend. Instead I will be going to Sherpa and motivate my neighbor while he attempts to BQ. I also get the added bonus of an Owen-Free weekend with the wife in a nice hotel in Indy......

Treatment: Physical Therapy, rest and NO RUNNING!!! Only light spinning, and swimming!

From the Back of the Pack!

Music Roulette

I invented a new spinning game (maybe someone else has done it, but I never have heard of it...so I invented it) - MUSIC ROULETTE

So my hip has been bothering me lately and I am WAY demotivated to get to this FINAL Half-Marathon in Indy on October 17. I was lazy the last 2 weeks, but finally told myself "Self! You are NOT pussing out. You gotta get mentally tough now if you are going to make it to and thru IM LOU!!!" So without running what could I do? SPIN and SPIN and SPIN. But a man can only spin so much before it becomes a bore, right?!

I am the type that gets bored rather quickly with routines. I also think it is pointless to just sit and spin. I want sweat, pain, soreness. FLAT IS FOR PUSSY's! Anyone can do flat. I like hills and high heart rates. I like people in the gym moderately doing nothing on the elliptical and bikes (who will go home and drink and eat all their burned calories) to look at me dying and say "that dudes f*&King CRAZY." Damn right! Now sit back and watch me suffer.

The first 5 days of spinning became 5 minutes aero, 2 minutes increased resistance/intensity, + 2 minutes more resistance/intensity +1 minute recovery x 4-5 sets. By day 4 I was bored and not motivated to go. BUT I had to! So I decided I would do 3 positions (Aero, upright (increase resistance) and standing MAXIMUM RESISTANCE) - 3most common position, unless you count falling)! Then the masochistic side of me came out and said "put you i-pod on shuffle and the position = the time of the song. Sounds easy enough.....Until it began

Set 1:
Aero - Move Along (All American Rejects) - 3 minutes+ - EASY CHEESY!!!
Upright - I Want It All (Queen) - 3 minutes+/- - EASY CHEESY!!!
Standing - Stairway To Heaven - 7 MINUTES or 15? KISS MY ASS!

This went on for 1 hour and my luck didn't go so well - BUT I FINISHED!!!

I recommend this FUN game - it has my endorsement!

Ironman Louisville - UPDATE

It was pointed out to me that I made a flaw in my goals for Ironman Louisville....AND Point well taken. Family always comes first and I tell my family this all the time and my training is and has always revolved around them, and not the other way. I even take Owen on runs and rides......

Is there a number that comes before #1? If so, that's were they always fall........

So, to UPDATE my goals for Ironman Louisville, I made the correction:

1. Communicate with family and not piss them off (too much)
2. Survive Training
3. Keep myself Motivated
4. Stick to my training program
5. Go under 16 hrs!!!!

Lewis & Clark Half (Plus Training)

Well I received a great dose of reality last weekend with the Lewis & Clark Half Marathon. I guess I got a little cocky with my training and how well I was doing time/pace wise. My goal was to go out at 9:00 pace and then just maintain for the entire race and grab my 1st sub 2hour run....All my training had been sub 9's up to 10 miles, so I figured I was doing the right thing....Then I got cocky.

I started cutting back on my weekly runs (only doing 2 - 3 milers) then my long run. I neglected my brain and my body by doing so. Yeah my legs were fresh, but my mind was raw and not trained!

Race day comes and I am ready to go. My brother and I set out. Pre-Race talk (you feel good and I feel bad = You Go. I feel good and you feel bad = I Go). Years past, we have both waited for each other, only to NOT meet our goals.

Gun goes off and I am running 9's....and feeling great.

Mile 2 - still feeling great and running 9's! Same for Miles 3-6!!!!

Mile 7 - Mentally getting tired and breaking. Still holding 8:50's-9's

Mile 7-8 - (370 Bridge) - I mentally broke. However, hold onto 9's up the bridge.

Mile 8-9 - (water stop and corn field) - Broken Mentally and stomach doesn't like water?

Mile 9-9.5 - Fighting off stopping - pace slipping to 9:05's, 9:10's....

Mile 9.5 - Walk break???

Mile 10 - DONE - - -

Mile 10-13.1 - I jog in the rest of the way, hating life, but not myself. I come to peace during jog with how I screwed my training up and didn't do what I was supposed to. I finish in a respectable 2:07:05....

At Mile 9 I was at 1 hr 21 minutes!!! That tells you my pace for the last 5K (14:45/mile).....

I still have my "A" race in October in Indianapolis. I took a week off from running after Lewis and Clark (did couple cardio sessions and a 3 mile run.....). I have 4 weeks to get on track, which is very doable.

I got it back on track last night in the gym: 20 minute cardio session, followed by a weight and ab session. I feel like my mind is right and I am ready to push for the next 4 weeks.

Goal 1: Stick to the PLAN
Goal 2: Go 1:56:00 -1:52:00 in Indy.....

From the Back of the Pack~

Ironman Louisville 2010

OK - So I took the initial step and signed up for Ironman Louisville 2010! I am excited, nervous, scared etc. I thought I was going to shit myself when I hit the enter key and finalized my registration......it is REAL......

I hope to keep track of my training through this blog, but will not make any promises!!!

I don't have any goals set yet, but hope to in the forthcoming months. I guess Monday, December 21 will begin the 36 week training program......

Initial Goals:
1. Survive Training
2. Keep myself motivated
3. Communicate with family and not piss them off (too much)
4. Stick to my training program
5. Go under 16 hrs!!!!

From the Back of the Pack

Now I Can Focus

Well the Lake Saint Louis Triathlon is over and all went well. Another race under my belt as the race director. I think each year it gets easier and easier, and the event gets better and better!!! (Patting myself on the back!!)

My running times for the Lewis and Clark Half have been really good. I have not been really able to focus with the LSL Tri taking up all my time. I also read an article about cutting back on the miles during the week and doing 2-3 smaller days at pace. I have noticed a tremendous increase in my endurance, pace and overall mental state.

So as of lately I have been do 2-3, 3-4 mile runs at pace (9:06's) while doing 1 long run each week. This has been really saving my legs.

I will be in Florida (YAHOOOO) for a week beginning Friday. My brother and I will get in some great runs down there while relaxing.

The biggest focus now for the next 3 weeks is losing weight and getting lean so I can PR at Lewis and Clark. I am 194 today and would like to be at 188 on September 13. Should not be hard, considering I just need to cut the snacking out.....and beer....and tostitos......

From the Back of the Pack!!!