Pictures of my ride

Its Halloween so I took the day off to go out with the wife and kids. Ill run tomorrow and take a day off work. I have been wanting to put some pictures of my weekday rides in. However we were out driving that way the other day so I took some pictures then. I didn't want to crash and break the camera! The pictures are all at the farthest part from the house.

Golden Area

My House is in there somewhere

Denver

Towards Boulder

Bike went ok.

The bike was a struggle but over all I managed to keep my average above my goal and got in a good distance. Originally this should have been a rest week. Now I understand why as this has been tough. A fairly negative report follows but overall I did well.

Well what a mixed bike. I was cruising into the wind at an average of 17.5 until about mile 25 I hit a wall of wind. God I'm tired of this, its gusty and never stays in the same direction. So 12 miles of podding along and then I gave up and turned round. I can honestly say I nearly gave up at mile 30. So as I had a head wind all the way down you would think I would cruise back? Nope. A few miles and then back to crappy headwinds and side winds. (I nearly titled this "I'm done with this ***t).

By Mile 50 I started feeling bad. It turned out I forgot to take my Blood pressure and Arthritis pills. Marvellous. I made it back though and kept my average above 15mph. So a small victory.

So tomorrow is my day off so I cant stack up on food tonight. We are off to Boo at the zoo tomorrow and then out Trick or treating later. So I took Monday off for the long run and swim.

6 miles and a swim

The 6 miles run went. 5 miles with a 2 mile jog. It was all supposed to be speed work but it didn't happen. This week has not gone well. The legs have nothing in them.

So I headed out on the swim and that went a little better. As I did my sets I felt better and better. The guy in the lane beside me lapped me in 150 yards! During one of my rests I timed him down the pool. 20 second lengths! Holy Moly I can only dream of that speed. He was also explaining to a guy in the other lane what I was doing wrong. Sigh.

So on my final length I put everything Heather has been showing me together and did a 22 second length. I have to train my body to breath every 3 strokes instead of 2 but that takes time and probably will only last about 200 yards in the event.

890

I just checked the Ironman Arizona page. I'm number 890. I'm on the list. Gulp.

Brick time!

Well the bike ride finally worked out. I forgot about the 8 mile climb but overall a good bike ride. No really heavy wind and a nice Autumn day. The dog has been fenced off, the owners must have realized what was going on.

So on my return it was off out for run. Just under 2 miles as I forgot to see what the mileage was at the start and an average of an 11 minute mile run. Nice!

Work is getting hot and I don't know how much longer I can stay under the radar. I'm doing 2 jobs now. The IM is 35 hours of training and my job requires 40+ hours. Thanks goodness this is the last week of heavy training.

I just read some disappointing remarks from Ironman fans about fat middle aged guys just under the 17 hour mark. What a bunch of... well it can be a bit discouraging.

Another super run and ok swim.

Well I'm very conscious of my swim times now. The ultimate disaster would be to train for 11 months and fail at the first hurdle. So I'm going for it on the swim. It the hardest to judge so its all out! Swim went well I did level 2 instead of level 1 by accident. As this is my last full week Ill stay at that level.

The run went well. On the treadmill again my knee is a bit of a mess and getting worse, stiffer by the day. I have this picture of me at the end of the run walking like quasi-modo as my knee has packed in. So 10 miles. 8 11 minute miles and 2 10 minute miles. My HR is definitely back to normal I couldn't hit 130 at an 11 minute mile pace, I like to be in the high 130s or low 140s. The 10 minute mile sorted that out.

Great movie: The run down I got a massive spike of Adrenalin and other happy stuff in my system with the big ending. I love it when that happens!

Windy Day!

Wow! We havent had a day like this since May, maybe April. The weather was still sunny but very windy. I was a bit tired but dug in and headed out. There was nothing in the legs after the weekend, but I thought I would keep going as I havent got a decent cycle on a weekday in for a while.

So the wind was gusty but manageable, boy did that change when I hit open ground, just past Simms. It was a headwind I was in the aero position doing a very slow pace when the bike got lifted! Very slightly but that was enough. So a quick U turn and home. Wow the speed I put in with that tail wind it was brilliant.

Anyway I made it home and only got blown about once again. Then on the extremely sucky trainer. My friend cycled 100 miles on one of those things. I don't know how he did it.

The emperors new clothes!

Well a few observations on the week. First I am totally Knackered. Right now I am exhausted and do not want to look at a run, bike or swim ever again. One more week and then its taper time!

Now I found out a bit of a shocker on Friday. I went to a different pool and noticed a mark on my shorts when I was getting ready to swim as the mirrors are setup differently in the other gym. So on the way out after the swim I checked it properly. My tri shorts are so old they are see through! Holy moly! How long have they been like that? I have no clue. That would have been embarrassing at the event.

I have also decided to raise money for a charity. I think I know which one, Im just working on the details.

Big run, no swim.

I went with same format as last week. After lunch run. However we had a late lunch and so I had to cut a mile and half walk out of the run.

I ran 18 miles today! However I had a very upset stomach which led to challenges stopping and starting. This distance stuff is starting to take its toll. The walk of half a mile at the end was a hobble. The first 14 miles went well and the last 4 were a challenge. I remember when 14 were a challenge so I'm moving in the right direction.

No swim tonight due to the stomach and pain. I'm going to head into work early and stop at the pool. Its my day off but I have 1 week left and then its taper time!

My first 100!

I got prepared early for the ride today as the days are getting shorter. We headed off to Soccer and then I headed out directly afterward. A friend of mine came along for part of the ride so we did the Platte river, C470 and bear creek trail.

I started with about 10 pounds of water and Gatorade. The start of the ride was weird as I was out of breath for 5 miles and I found it very strange. I managed to keep the average at 15 till about the last 2 miles of the first 67 miles. As I was back at the car I got rid of the camel back and anything else that was empty. Then it was off out for the Clear Creek trail. So I needed to get to 84 and turn around. So off I went into a massive headwind for the whole way west, it was very tiring and tough. The Clear Creek trail is not the best trail in the world. Its poorly sign posted and disappears from time to time and you have to use the force to keep moving forward. Anyway I ran out of trail so headed back. There is one bit that reminds me of bmx and another bit where the trail rises as a pyramid. I actually got air on that one.

To get in the extra 5 miles I had to use Ralston trail which is a lot better sign posted. Then back to the car at quite a good rate due to the tail wind. I'm not happy with the clear creek trail but its becoming a bit of a challenge to see if I could get to Golden.

My speedometer is exactly 1% different than the Garmin so I had to add a mile on at the end. It was great to get in the 100 and have a good idea of how long it will take.

I'm well chuffed.

Run and swim - week 19.

The run was mixed, the goal was 6 miles at a recovery pace of 10 minute mile and 9:30 minute mile alternating. the first 4 miles went well but I wasn't feeling it so I had to walk for 200 meters the run the rest for the last 2 miles. It was tough, my HR showed 170 for a split second but I got it in.

Then Kathleen told me to go out and see the soccer team so I had to get a swim in early. For time reasons I went to the pool at 77th and Sheridan and bumped into my Arthritis Doc! Very cool. Its unusual to meet anyone I know so it was good to see someone I recognized. The swim itself went well but I stopped 200 yards. I was doing something wrong with the pull and kicking my left leg weird leading to a lot of pain.

Then I went out with the soccer team, they had beer, I had a diet coke.

Mixed bike ride

Well my bike officially sucks. Before I could cycle today I fixed a puncture on the front and back tyres of the bike and then headed out. I was flying due to my recent good news. I was actually shooting up 88th and 18.5 mph! I have never gone that fast up the hill. I was really hoping to do an average of at least 17mph and then disaster another flat. So I clicked lap to see just how fast I could change the Tyre. I got it all sorted out and started filling the Tyre and boom my inflater broke. I was able to get some air in, enough to ride at 10mph. Then start hobbling home.

Its really cool the physics of a CO2 canister emptying. This one went from warm to sticky ice cold!

The rescue team was on the case. I had limped back about 2 miles before the car came into range and as a stroke of genius they brought a pump. So I didn't have to get carried home. I cruised home with grand plans of a cycle tonight and a run. However it turned out I had to work.

So 6 flats and one torn gear cable in 2 weeks! I'm getting a tad bit scunnered at the bike. However I'm in the event and that's all that matters!

Im In!

Holy Moly! I signed up for the Ironman today. The guys at Ironman had been dragging their heals a little due to something in Kona. So now I have a focus again that was definitely waining. The down side is I had to fund it as the deadline was tomorrow but I may get the money back. The upside is I am in!

Now its officially time to freak out, this is brilliant! 140.6 miles I am looking forward to it. I should get more details on Monday.

So interesting things on the sign up. I had to enter my Medical membership details and details of emergency contacts. A lot more info than anything I have ever entered, just in case I collapse.

Right I'm off to start planning 10,000 calories of nutrition for race day!

Good run average swim

The run went well today, I ran 10 miles at a 11 minute mile pace. I'm not sure I can do that on the day but I got my HR up which was the aim. The more shocking thing was my HR did not hit 160 once! I'm feeling a little more confident about the whole thing now that my body is returning to normal.

I want to run outside more but wasn't able to that and I have been increasing the tension on the treadmill from soft to hard. I think this is contributing to my knee and ankle pain. I need to make sure and take the recommended ibuprofen!

I was tired for the swim and it didn't quite go as fast as I would have liked but I got it in. The last 2 sets were kick board and warm down. I just swam instead of kick board as I was done with sets. My distance isn't going up on the swims anymore. I'm thinking on jumping a level in training to get more distance in. I'm not sure.

Thorns vs Kevlar

Well another 35 mile ride on the books. However, disaster at mile 15! I got another flat tyre. This one was on my new Thorn resistant tyre and thorn resistant inner tube. The thorn was the size of a house (ok about a centimeter). I forgot to get new CO2 canisters after my trip to Phoenix, so I was stuck. The backup pump was in my backpack which was at home. It was a nice location, so I sat at the side of the road and called the rescue crew.

I got picked up and we headed to the bike store where I got some CO2 canisters. By the time this was all over I didn't have time to run or bike. I thought about trying to get a bike/run in later but work beckoned and it turns out I need my job.

Who came up with that stupid rule!

Well I was reading the FAQs on the Ironman to find out some information when I came across a rather rotten rule. I will be disqualified if I run across the line with David and Isla. An extension of that is that the previous Triathlons I have done its also banned now as the Ironman brand owns them too. The A types have won again!

Their argument, which is valid, is that if I run down the chute then I might stop someones PR. My argument is if you need to pile down a finishing chute after running, cycling and swimming for 12+ hours to get 2 more seconds you need some serious help.

As usual it is the most vocal people who win the day and I wonder how many family competitors are being penalized for this. This is a full family expedition and has involved everyone giving something. I had hoped that the finishing line would show my kids the fun of competing against yourself. In some ways it has already.

My triathlete magazine has also got rid of all the columnists and trainers who see the event as something fun to do. What a shame the world is turning this way.

So DQ or no DQ? Well Im thinking at that point Ill be so dead Ill fall over the line. Its a hard one but will probably go with no DQ. Oh aye and its my friends dime so Ill definately be finishing.

Getting it all in.

I woke up tired so I decided to spend the morning with the family and run in the afternoon. That all went to plan and I had a good run. 16 miles and then walked one more. The new plan is to run and pad it out with a walk. I can see myself running the 26 now so its time to be realistic.

So I finished the run and had 2 hours and then back out for a swim. I stacked the colories in as best I could. Then 2 miles in the pool! 144 laps (ok its 6 short of 2 miles). I finished at 10:15 and so was a wee bit tired and amped at the same time. Bed time at 1am! I couldnt sleep.

My friend Katies did a full Marathon today. Well done. Then I heard 2 more people back home did great times on a 10K and half marathon. Again well done.

The loneliness of a long distance cyclist

OK so 90 miles today. Im really starting to miss my family and I thought the signs saying "Can I have my Daddy back" at the finish of races were a joke! Sadly they are not.

I had Davids soccer which I have to pat myself on the back for as the team is awesome! OK maybe its how they all play at home and have fun but Ill take the credit.

Once the soccer was over its off out on the bike. I was carrying 176 oz of liquids as there was no where to get resupplied at that's 11lbs! So the plan was out Cherry Creek and then back, then down the Platte river as usual. The evil cherry creek trail got me again. I had to go 12 miles along it but at mile 7 I hit a road with no signs on where to go. So I headed back to do ralston trail. That was a good idea as I can now get on the trail system from my house. I ended up going past my indoor soccer and ended about a mile from outdoor soccer. This is good news for the future.

So after that its down Platte river, Bear creek, c470 and back on the Platte river. I have heard the term when you go on a long ride your moods will change and just persevere. This was obviously true today. I hit a huge low at mile 45 just before the bear creek climb and didn't recover until mile 65 but I kicked it up a notch and got a good rhythm going. Massive head wind today and my aero bars broke. Nothing that cant be fixed. I think I have a mental block when I up my mileage so Im glad Ill have done the distances before the race so that I know I can do them.

I need to get out earlier too as it was getting dark at the end. I hope we have no more 10am games or I'm in real trouble.

I think I'm done with accelerade. I think its the reason for my lows recently as when I switch to just water or Gatorade I seem to feel like I perform better. Don't get me wrong it works for some people and I may have the mix wrong but I'm done with it. I read an interesting article on all these things. Salt Pills seem to be the way to go. Here is the article http://www.bengreenfieldfitness.com

No map today as I forgot my Garmin - sorry Ray for not using the Garmin.

On another side not. Some people have been leaving comments I have been replying to them by email but just discovered that goes to a big black hole in Google. So I haven't been ignoring people I just don't know what I'm doing!

An ok run and great swim.

Crikey! My HR was through the roof today on the run. A 5 mile run in 48 minutes. Canny beat it! The down side is my HR hit 160 by the end, that hasn't happened since May. Still you have to start somewhere again.

The swim went remarkably well. I hit times I haven't seen in a long time. I caught myself checking the clock on some of the sprint routines and thinking I'm very slow or just over target! So a quick use of the watch and I did 100 in 1:55. That's brilliant as I'm on schedule!

Broken bike

Well I put the bike together which took a while and then headed out for a ride. I made it about 3 miles and realized I had a problem. I looked back to a frayed cable and my gears weren't working correctly. So I headed home and I had planned a brick so I went out and ran my 1 mile. The 1 mile went well 9:30 for 1 mile! The bike wasn't good.

The guys at Golden Bear had it fixed in no time, what an idiot I am! So no biking this week with a 90 mile ride coming up on Saturday.

Not bad Run and swim

No cycle yesterday. I was exhausted from the travelling. This morning Kathleen couldn't wake me as I was so tired!

I run 8 miles today and my HR was up around 150 by mile 3. It hasn't been that high since August! Anyway I got them in at 11 minute mile pace.

The swim went OK and I was just glad it was over.

Mentally I'm in a slump at the moment. I had been looking forward to the trip to Phoenix and kicking the ball out the park with good performance due to the lower altitude. It didn't quite go as planned leaving me with a lot of questions on whether I can do this. Don't get me wrong I will be at the start line. I used to be comfortable in my swim time and bike time. I'm left with questions on the both. Ill be practicing changing a tire as 2 punctures will leave me totally hosed. I need to get back on the horse and just get it done.

Run Shenanigans

My mood wasn't very good this morning. My iPhone wasn't behaving, the treadmill wasn't behaving and the punctures yesterday left me feeling a bit less than motivated. Still I got in a good breakfast and headed out on the trail.

I ran along the Canal trail I had used for an Olympic triathlon a few years ago. Ironically the distance I ran was the same as I biked last time. Its a very pleasant way to spend a morning it was in the low 80s and nice.

The first 6 miles went well and then things started going badly, I lost music at mile 2. An upset stomach materialised at mile 7 and I ended up walking most of the rest of the way. Things went down hill and I ended up doing just under 14 miles. However the upside is I still managed a half marathon in a good time!

Around mile 10 I was very down as I am very worried about the whole Ironman thing. I called home to chat and also Scotland to my sister. This got my spirits up a little to get home. Its a bummer that my first outdoor run was so bad.

One is none, two is one.

Bike ride went well. I have a feel for the course and its quite a good course.

Holy Moly! Puncture central! I was in a bike shop a few days ago and the guy said Ill get a lot of punctures. I translated that to Ill get a puncture. So off I went on 22 mile circuits of the course. Mile 22 - puncture. Mile 44 - puncture. Mile 79 puncture. All around the same area! People were very helpful. Puncture number 2 I just started walking, I didn't look round as I had nothing to fix it with. However a nice lady stopped and gave me an inner tube and CO2 cartridge. So off I went again and decided to keep going and risk another puncture.

Everything was going well, by mile 66 I was exhausted but pushed on and decided to get in 80 miles not the 88 I could have done. I got into cruising mode and was enjoying it; Lauren, Ray and Sierra drove back and gave me a cheer at mile 77. Very cool. So I can see the car and Boom another puncture! Now here is the cool part. I texted Lauren and Ray to come back and get me but in the mean time I started walking. A car going passed stopped and seen if I was OK and were willing to help, they were AZ bikers. While Ray and Lauren were getting the car the Police drove past and I thought they were stopping but instead they took off, you can roll down your window and make sure I'm OK!

Lots of cyclist stopped whenever I got a puncture which was great so I would have to say AZ cyclists are awesome. ADOT and the police (Arizona Department of transport) 0/10, the road was awful. I think the only time the road is clean is once a year by the Ironman and they probably pay the costs!

Poor Day

The day didn't go as expected. I targeted a 6 mile run between 11 minute mile and 10 minute mile. However I ended up trying a 10 minute mile recovery and 9 minute miles. I completely blew up at 4 miles, I should have been more reserved.

On to the swim. I did about 3/4 of a mile and stopped. I was tired and have a big ride tomorrow. I think trying to fit in the extra swim on Thursday may have been too much.

Arizona!

I was up at the crack of dawn as I didn't want to miss my flight. I got there an hour early and headed to the gate. I missed the A and B boarding as they started early so they could take off on time. No problem, I still got an Isle seat. Now hear is the karma thing. I lady came on and no one would give up a seat so her daughter and her could sit together. So I did. Hopefully when I need a seat with David or Isla Ill get it now.

I got in and realized I couldn't get the cycle in in the morning so we went swimming as I missed my swim the night before. So 2200 yds. No pain but a bit slow. Ray pointed it out. Then the farmhouse and a bike shop as TSA decided my CO2 canisters were a hazard. The place we went was called focus cyclery. That was a real bonus as the guy knew his stuff and they sold BMC bikes! He gave me a great ride to do. I was only going 35 miles so I just hit some cool terrain at the end. However most of the road was bike friendly.

I was late back and it got dark. There is nothing like failing light to make you go faster into a head wind. I now see why its important to try the routes. I think I can go 1mph faster next time now that I know the course. Maybe next time.

Getting ready to fly

Today is Packing Day. I targeted a 8 mile run at my normal pace of 11mph. However I only managed 7 miles and called it a day. My heart rate got up to the high 150s so I gave it a rest. This is very positive as I'm recovering well.

No swim today as I had to pack. The bike took a bit of time to dismantle. Especially the seat post, it wouldn't come off. Apparently carbon can bond to carbon. Kathleen and I got it sorted and then Doug came over and helped me pack the bike.

I'm all set for the trip.

Give me back my core!

Today I am feeling much better and went out for my normal distance ride. Target was 35 to 40 miles. I had meetings all morning and was enjoying the work I have to do so before I knew it it was 2:30! I have soccer training with the kids at 5 and I cant go out after that as sunset is too early now.

So I jumped on the bike and off I went. Colorado was there to help me, the winds were perfect for pushing me up the hills. It was a great cycle. However the extra 5 miles put me in jeopardy of missing the soccer. In the end I got home, jumped in the car and went training. My brick workout for the day!

My body has almost recovered but the climbing is still tough. My stomach is still getting sore when I dig deep. Hopefully I'm almost back.

Hard run and swim.

Well the goal was 15 mile run but I stopped at 13 as I was done and my HR was 150. I fairly happy with this as it shows progress.

After the run I started feeling tired. Dead tired. By dinner time Kathleen sent me to bed for a nap.

The swim went OK. After my 34 lengths on Friday my goal was 90 lengths today. I split it into 12 warm up, 66 main and 12 warm down. If nothing else it helps break it up. After 6 lengths I realized I was in trouble. I have been taking lessons on swimming recently and the conversion is to move away from your shoulders to using your core for power. My core is shot. So my stomach was sore again. I switched my plan to 90 at whatever it took. I slowed down and concentrated on the gliding and stroke management I had been taught without much power. So I did it! Hooray! It took me about 20 minutes longer than usual but I am happy.

The guy in the lane was shooting up and down the pool with a very cool MP3 player on. I was fairly jealous as I couldn't do anything but plod. However afterwards he brought up a conversation and congratulated me on my consistency! I think we probably got the same out of our workouts. He did a shorter distance with high heart rate. I was going for distance. Its interesting what other people observe - well sometimes, as long as its positive!

I'm worried about everything now but Ill re plan tomorrow and see how it looks. I need to research how long it takes to recover from strep (I finished the antibiotics today) as I can plan around how I normally feel but I'm a bit limited just now. Fingers crossed be the next long cycle I'm out of the woods.

Dave vs the world.

I'm going for a "Chuck" type title today. I thought about "Dave vs Strep" and "Dave vs the crash".

Yes I crashed at mile 10. Its very annoying and I managed to bend part of my steering area. It wouldn't be my bike if something wasn't faulty!

The day started with an early rise with the boy. Then a soccer game at 10am and pictures at 11. I have to say I really enjoy coaching. The kids worked hard today and stepped up. Some of the kids got over their "fear" of the ball and stuck a foot in to tackle other kids instead of just running beside them. I even had a huge cheer myself when one of my kids stuck at it and scored.

So we finished soccer and I prepared for my bike ride. The target was 60 miles with a stretch of 70 miles. I ended up with 66. I forgot how hard it was to build a long ride. At mile 50 I was done but I made it! I had to use the aero bars a lot as it was windy. Whenever it gets hard I let my mind wander. So things like star wars "lock X foils and attack position" are fairly normal stupid things that go through my mind. Dreaming of crossing the line with everyone cheering is another good one.

On hind site I might have over done it as I'm all over the place right now. I had some problems with hydration, my stomach didn't like the accelerade. So now I'm banging back water, G2 like crazy. I'm also about to work out my Calories for the day. I don't think I had enough!

Retrain and Roller coaster part II

So I'm taking this week as another recovery week and will finish it off as such. Then a 5 week Peak work out period before a two week taper.

Today I planned a 6 miles at a very easy pace and then targeted 1600 yards in the pool. The run went OK but my heart rate still went above 145 during mile 5, this is not a good sign. I stopped at mile 5.

The swim is the first one in 10 days. I have forgotten a few things, my friend has been teaching me new techniques for swimming but they took a bit of time to remember. So I managed 34 lengths of 60 before I stopped. The top of my stomach was getting really sore, I'm hoping that this was just a result of "making myself long" which is my body moving from couch potato mode to swimming mode. The other option is something to do with strep and this would be bad.

Its a bit of roller coaster on the health just now. I booked my yearly physical to coincide with my peak workout so that I could show off my weight loss and how fit I was. Well the strep took care of that. However my Blood Pressure is through the roof and the E.K.G. didn't go well. Its been referred to a cardiologist as it "didn't look right". So a few sleepless nights until I get the results of that one! I swear my body just doesn't like me, it must be the amount of exercise I do and this is how its paying me back.

I'm swaying between a 50, 60 or 70 mile bike tomorrow. I am starting to settle on a 60 with the option to go another 10.