Sunday, March 29, 2009

What a weekend

Let's get to it.

Friday. I met up with Ben @ 6:00 a.m. for a nice and easy 5 mile run. OMG!!!! It was the hardest 5 mile run ever. I was running 8:05 per mile and I could barely keep up with Ben. My body just couldn't go any faster. It was freaking humid as hell. I was a mess.
Sat. Long ride day and I wasn't about to sit on the computrainer for 100 miles. I packed up my outdoor gear and headed to South Mopac. SM is an 8 mile loop in south Austin. It's pretty good training. No major hills but nothing crazy easy. Start time temps were in the mid 40's with wind. The wind was the killer for the day. SM is an out and back route so on the way out I had a 15 to 20 mph head wind and on the way back I had the tail wind. I had planned on doing the 100 so I paced myself for it. I was all by myself so I had no one to keep up with so when I needed to scale back a bit I did. Towards the end of the 7th loop I had to get off my bike and stretch my back and neck. They were killing me. I didn't have this issue before the accident but I have had it before. I am not sure how to fix it and this is something that worries me a bit. It really bothered me at IMAZ in '07 and I don't want to go back to that pain in a race again. Shit. About a mile into loop 8 I was hit by a solid gust of wind and that was the straw that broke my back that day. I had had enough of the damn wind. 71 miles into it and I was spent. Averaged 17.1 mph and with the wind I was pleased with that. For it being the first time on the bike outside since going down I think this was a victory for me. I wanted the 100 and am a little frustrated with not getting there but enough was enough.
Sunday. I was really looking forward to the run this morning. I awoke with no back pain which has been bothering me for the past week. I threw some cereal down my throat, dropped the kids off at the pool and headed down to the trail. The weather this morning was almost perfect for running. No wind, cool and calm. We started with a 10 mile trail loop. I haven't done the 10 mile trail loop in almost 3 years, it was a nice change. Suzanne ran the entire 10 with me and that made me feel good because she is a solid runner and she was talking up a storm so that made time go by. Once done with the first 10 we headed out for a second 10 but this time it was on the road. I really enjoy the 10 mile road loop. It's all hills the first 5 and then a slight downhill the last 5. Suzanne stayed with me and we picked up Joe for the final 10 and I felt pretty good. My legs started cramping a bit around mi 18.5 but I just kept going knowing that the end was near.
20.03 miles in 2 hours and 40 minutes. That's an 8 minute mile. I was very happy with that.

Notes from the weekend.
-Having dinner with Pain Sat. was the highlight of the weekend.
- My hat is off to all the folks that did the 100 on Sat and then the 20 on Sun.
- I love picking up the pace that last 5 miles of a 20 mile run. Suzanne doesn't like that so much.
- I ordered 2 burgers from P. Terry's for dinner and when I got home I had 3 in the bag. You bet yer ass I ate all 3..... oh and the chocolate shake as well.

Tuesday, March 24, 2009

Back to a typical Tues.

This morning I dragged my ass out of bed at 5:30 to make it to spin by 6:00. The class was ok but I just didn't have the motivation to ride. The workout wasn't bad but I just felt bored. I finished it but that's not saying much I guess.

After a day at work that would have made any grown adult cry, my plan was to go run. Before I left the office I checked my gear bag and looked at my running shoes. I didn't have my orthodics in them. If I don't have my O's I'm not running. Orthodics are inserts that are formed to my feet and I wear them in my running shoes. These things have saved me from numerous foot, knee and hip issues. I got them at Dr. Spears office from Tammy. I HIGHLY recommend Tammy. She one of the many people that have kept me going for the last few years.
Since I didn't have my O's I decided to go home and do a run from my place. As I got closer to the casa I was quickly loosing motivation to run. When I walked in the door I had all but made up my mind to just clean my bike and go to bed early. I walked into my bedroom and there they were looking right at me. Like I couldn't go run now. I look at my watch and I have 30 minutes to change and drive to the Tues. night track workout with the Ship. I get there with 1 minute to spare and that was long enough for a quick pit stop.

The workout was as follows:
Track workout.
800 @ 5k pace
400 @ 1/2 of that - :10 secs.
4 x through


Glad I made the workout. It made for a nice end to the day.

Sunday, March 22, 2009

Long run and a long damn day

This morning was the group T3 long run. We meet at the rock at a little before 8:00, I go over the routes and mileage for whatever everyone is training for and then off we go. Today was a bit different because of a bit of food poisoning for about 10 of our athletes. It seems that the chicken and/or beef at a charity ride yesterday wasn't all that "good" and a lot of people spent most of the wee hours of the morning catching up on their favorite reading materials in the bathroom. I was happy to see them make it out and I had no idea how long they would last.
So.... today was a 17 mile run for all of us training for IMCDA. We were to do 2 7 mile loops and then a 3 mile loop. At the start I was up front with the faster guys and I felt pretty good considering yesterday. At mile 4 Charles and I pulled away for a bit and then mother nature called me and said it was time to check out the bathrooms at the tennis courts. A quick pit stop and I was back out on the trail but the group I was running with was long gone. I ended up hunting down Booher, Sapp and Lapuente and caught up to them in less than a mile. Running with them was a smart idea for me. It slowed me down a bit and I was sure at that time I would need it for the second 1/2 of the run. It worked out pretty well. After the second 7 mile loop things started to get interesting and it wasn't about me. We stopped at the rock for water and Lapuente was struggling a bit. Her voice was soft and quivering and she made it clear to me that she wanted to cry. Well..... I don't do so well with the crying so I did what I do best...... I run. I told her that we needed to get going so she wouldn't cry and like the trooper she is she started running with me. We only had 3 miles left and dammit we were going to finish those 3 freaking miles. There were some times where she grunted something and I would get a little worried but she kept punching it out. Hell... we were running sub 8:30's!!! I told her with about a mile to go that I will no longer say that "Sammy McGlone is doing this so I better be" but instead I will now be saying that "Lapuente is doing this so I better be." She loved hearing that. We finished strong and felt darn good but pretty tired. A few fist pumps were passed around and all was good and there was no crying. Good day on the trail.
...... ok. I just checked my gps watch and all my data is gone. So this is what I think I had.
First 7 miles: 7:55 pace
Second 7 miles: 8:05 pace
Last 3 miles: 8:21 pace
Total time: 2:17ish
Total pace per mile: 8:07

After the run I stretched and went home to to take an ice bath. I relaxed for about 15 minutes and the off to the PTC for the T3 Open House. I was there talking with people for about 3 hours and I had a great time. T3 kicks soooo much ass.
After the that was done I headed home and washed 3 bikes. 2 of them were absolutely disgusting so it took some time to get them clean. People need to take more care of their bikes. If you want to go faster on the bike the easiest way to do that is to clean the damn thing. Seriously.... if it's clean everything works more smoothly.

Last thought of the day...... Guice made cookies for the open house. They kicked ass as usual.

Saturday, March 21, 2009

Mental Hurrdles

So here I sit on my couch with my feet up and compression socks on hoping that I can save some of my legs for tomorrow's 17 mile run. I have a funny feeling that I'm going to fall apart out there tomorrow. We'll see.
Today was my first big day back. I am still not ok with riding outside so I went to the PTC and jumped on the computrainer. A computrainer is like a regular bike trainer but it's hooked up to a computer. The computer puts resistance on the rear wheel so that the ride can get harder or "easier". You just pop in a video of a course and the computrainer simulates the actual elevation of that course. So I used the IMCDA course and wow did it kick my ass. The one big difference between riding out side and riding the cmptr is that you get no recovery riding the cmptr. Outside you get recovery when going downhill, on the cmptr you have to keep pedaling or you stop no matter how steep the downhill is.
About 2/3's of the way through my ride I really started to doubt myself. I was all alone in the PTC yelling at myself to keep it up and not be a candyass and get off the bike. There was one time I actually stopped pedaling and I forced myself to start back up again. That shit is tough to do. I told myself 2 things.....
1- I new I would be disappointed with myself if I didn't do the entire ride. I've been on an all or nothing/go big or go home kick lately.
2- There is a pro out there named Samantha McGlone. Nice Canadian girl that not only kicks ass but has one very admirable triathlon trait. She has a crazy high tolerance for pain. The girl just isn't right in the head when it comes to pushing herself. So... in the middle of my argument with myself I said, "Sammy McGlone isn't quitting on this shit.... and she's a girl!" Needless to say that kept me going.
I was never so happy to see the end of my ride coming. The last 1.25 miles were all uphill and that could have crushed me but there was no way in hell that I wasn't going the distance today.
Total mileage: 80 miles
Total time: 4 hours and 25 minutes
Average speed: 18.1 mph

Now you think I'm done but that's only the first half.

After I got off the bike I threw on my running shoes and headed out the door for a run. The schedule called for a 50 minute run off the bike today. I ran a loop from the PTC earlier this week and it took me 61 minutes so I did the same loop to see how I would do. The trail was not too busy considering it's SXSW weekend. I brought 1 GU with me and just took little sips out of it instead of all at once. Pain told me about this little trick the other day and it totally paid off. I felt fine during the entire run and my legs never really wanted to slow down or stop. I did stop for water about 5 times because I forgot my fuel belt but I kinda figured I would have to. My speed never really fluctuated too much and I was pleased with that.
Total miles: 7.58
Total time: 1 hour 7 minutes and 4 seconds
Pace per mile: 8 minutes 50 seconds

One major issue though. I didn't have time to stretch after my workout and that's a HUGE no no. I'm going to get some much needed stretching in after I finished this post off.

Overall it was a good day and I am pleased with myself for not bailing on the bike when I had a moment of weakness. I am hoping in a couple of weeks that I'll be able to get back on the road. Speaking of getting back in. My friend Cassidy separated her shoulder about 6 months ago and she had a 5th degree separation. For those of you not in the know.... that's bad....really bad. We saw each other today and she told me that she actually swam 2 miles today. I was freaking jealous but it gave me hope that I can start swimming again sometime soon. Hell my separation wasn't even close to as bad as hers. I'm glad she's back in action.

One last thing.......
Who is the bigger idiot?
The knucklehead that rides without a helmet or the dipshit that rides with one but doesn't buckle the chin strap? A lot of good that's gonna do you shithead. Good lord what a bunch of morons.

Thursday, March 19, 2009

Simple math

1 poop before run
1 poop during run
1 poop after run...... for those counting and having trouble keeping up that's 3 poops.
7.5 miles
1 hour 1 minute 52 secs
1 Water stop
1 wave to Paul and Des
1 Endurox post run..... after poop #3.
1 Bud Light
5 lbs lost the hard way.

I've had worse days.

Tuesday, March 17, 2009

If I have free time I better be dead.

I left work today at noon because I honestly didn't feel all that great. I made it home and took a 90 minute nap which helped. I woke up feeling great. It was 3:00 and I had a ton of time left in the day. So in my post nap grogginess I decide that running 9 miles before my spin class this evening is a great idea. Ugh!!!!
I took off from the ptc @ 4:00 and ran down to the trail. I headed east on the south side and made my way across the Congress bridge and then back down the north side heading west. The temps were in the low 90's today and that was a bit too much for running today. I never felt all that great.... never to crappy either. But I did struggle on the run at times. I brought my own water and liquid nutrition and that helped. I brought it so I wouldn't stop and I didn't stop except to talk my friend Katie who I hadn't seen in a while. For the most part my legs felt heavy and my foot strike was ugly. Oh well. 9 miles in 1:18
After the run I jumped on my trainer with the T3 crew for Tues night spin. Both Pain and Mo were there and I will have to say.... seeing Pain made my day. The woman just has that effect on me. I swear if she ever leaves my life I will be totally lost and I'll probably end up walking the earth like that guy from the show Kung Fu. But instead of kicking peoples asses I'll be telling them about the greatest Wed. a.m. core class EVER!!!!!
The spin class didn't start until 6:15 and I had free time so instead of hanging out I jumped on my bike and did a steady state ride for 30 minutes. I just pushed a medium gear and never went above 95 on the cadence. Once the class started it was a little tough for me to hang on but once I took my head out of my ass I perked up and laid the smack down. Sapp was parked in front of me and she was having a mentally tough day. Now I love Sapp but I tried the tough love approach on her today and it worked for about 10 minutes and then she had had enough of the bike. I was slightly disappointed but then she amazed me by putting on her running shoes and going out on a run. Now that is how you do it!!!!! If one thing isn't working for you give something else a try. Sapp..... you are badass and I am proud of you.
Today is St. Patrick's Day. A great holiday but for safety sake I stay in and I don't go out to the pubs. That's just a bad idea. I'm Irish everyday so I can have my St. Patrick's Day any day I want to. But I did want to have a beer after the workout just to enjoy a good workout and a good day to be Irish. My lone fellow Irishman, Chris Quirk was at the PTC this evening and after the workout we enjoyed a lovely Killians Irish Red (It's brewed by Coors but what the hell..... it said Irish on the label.). Thanks for having the beer with me Capt. Quirk, it was a pleasure.

Monday, March 16, 2009

Things are kinda coming together

Since my last post I have tried to get back into a routine. It didn't take long for that routine to come back and that makes me very happy. My shoulder is still a mess but it has gotten better and I may even try riding outside sometime this coming weekend. My run is doing well and I feel as though my legs are fresher than they have been in a long time. Still no swimming. My knee is still healing and once that is done I can get back into the pool for kicking drills and such. My arm is not even close to swim ready and that may be another month away.
Here is an update on my training from the past few days.
Wed.- I did about 30 minutes of Pain's core class. She asked that I not do the entire thing and ease back into working out. Not only is she beautiful but very wise as well.
Thurs.- In the a.m before work I jumped on my trainer and did the T3 spin class. I felt pretty good and I kept up for the most part. After work I met up with Lapuente for a 7 mile run. This run was used to see how my knee and body would hold up for running. Overall is went very well. I never really had any pains and the swelling after the run was not as bad as it had been in my knee. We did 7 miles in just under 1 hour and that was just about perfect for the type of run we did.
Fri.- Took the day off from working out. Good idea!
Sat. - I really had no idea of what to expect for this day. I had a 3 hour trainer ride lined up and since the weather was shitty, a bunch of people were going to join in. The PTC was scheduled to be open @ 8 so I got there early and started at 7:15. I knew 3 hours was going to be tough so I planned to get some time in by myself and do the rest with the group. It worked out pretty well. I never was bored (it happens a lot when riding on a trainer) and my body felt great. I worked my ass off the last 90 minutes while Pain guided us through a 2 hour workout. I was pleased with the outcome.
Sun.- This was the big deal of the week. Sunday is the teams long run day. All the folks that are doing CDA had 15 miles scheduled. I planned on trying to do 10 and then shutting it down. I figured 10 was plenty for me since I have out of action for 3 weeks. It started off and ended with me, Lapuente, Booher and Suzanne. About 3 miles into it I tossed my plan out with the trash and decided to keep up with Booher as best as possible. Man was it fun. Booher and I ran down Lamar together while the ladies we no more than 10 feet off our heels. Once back on the trail we headed back to the Rock (first 10 miles in 1 hiur 18 minutes). This was where I was suppose to end my journey for the day. Well........ that didn't happen. I went back out with the gang for the final 5. I don't know what happened but I felt like a million bucks so I just kept speeding up. With 2 miles left it was Suzanne and I running our ass's off. We just kept getting faster and faster. It felt freaking awesome to be going fast again...... just like Ricky Bobby! We finished the last 2 miles in under 14 minutes. For us that was fast but wicked fun. 15 miles in 1 hour 58 minutes.
Today.... Monday I am paying the price a bit with some soreness in uncommon areas but overall not too bad. It was a solid weekend of training for me and I plan to continue to use this past week as a base builder for the next 2 weeks to come.

Tuesday, March 10, 2009

Back in the saddle again

Things have been progressing ok I guess. My shoulder is my main concern right now. It's still causing me some pain and the bone popping up on the top of it doesn't look any better. I was at PW today and Chris worked on me. He has me doing some mobility exercises and I'll do them but when I do, it just shows me that I am still a long ways off from being able to get back into full training.
This morning I dragged my ass out of bed and hit the PTC for a trainer class with the gang. I did ok. I am using my road bike because shifting the gears on it is much better than trying it on my tri bike. I did the entire workout but took it easy in some spots to catch my breath.
After work I joined the Ship of Fools for a workout at O'Henry. 4x 1000 meter repeats. I felt good the entire time. My knee looked a little swollen at the end of it where I banged the shit out of it 3 weeks ago. I am hoping that it isn't going to be an issue later on down the line.
While at the track I ran into my good friend Mrs. Capt. Jim Ryan..... aka Michelle. She did the Texas Independence Relay this weekend and while she was running one of her legs @ midnight some piece of shit hit her. ......with a fucking car!!!!!!! The guy was driving down the friggin' bike lane and missed the guy in front of her but hit her. She tried to get out of the way but the front part of his car got her a bit and her ass took off the passenger side mirror. To top it all off the fuckhead never even stopped. Coward ass fuck!!! 2 things that really really piss me off are a-holes that leave the scene of an accident and those complete cowards that go off and kill a few people and then kill themselves. You're a real winner if you do that...... your family must be so proud. You are weak and it'll catch up with you one day.

Saturday, March 7, 2009

Back to the basics

I just got back from the track. Yup..... I went to the track for my run. I usually hit the trail but I needed to be alone for this run. I needed to concentrate on my running and not going fast. The trail would have made me run too fast and I would have had to deal with too many other obstacles this morning.
I did a 6:00 warm up. My knee felt not great but good enough to run on. My shoulder was fine as long as I didn't try to get to much work out of it. Once the warm up was done I did some drills and then started 3x1 mile repeats. I just wanted to see where I was with my running and this would tell me. I didn't go too hard as I wanted to see how my knee and shoulder would react to the running. All went pretty well. They both ached a bit at the beginning but warmed up a little bit as I kept chuggin along. My aerobic base is shot to shit. I wanted to stop running after the first 1/2 mi. I just didn't feel right but hell...... when will I ever feel right coming off an injury.
I did all 3 mile repeats in just under 7:30. I never pushed it hard and I never really slowed down. I give the workout an overall 5.
Just to bring you all up to speed. I went to the PW yesterday and Sellers and Phil looked over me and xrays. I have a small separation in my right shoulder and my collar bone has somehow rotated inward. Phil says that will go back when my shoulder gets better. It was cool to see it in an xray. So now I can start running again and Phil has me doing some rubberband work for my shoulder which to me is a good sign that I can get back into some training. Swimming it still out of the question which sucks because I miss swimming. I'll try and get on the trainer later today and hopefully my shoulder will hold up to 30 minutes of it.

We'll see.
I am going to go for a run hear shortly. This will be my first run since my accident. We'll see how thia goes.

Tuesday, March 3, 2009

Here are some pics from the ER.

Monday, March 2, 2009

When the tough get down the tough get rehab.

Hey folks…..

Yes I have been MIA. My mom called me yesterday letting me know that she was concerned about me since I hadn’t updated my blog in over a week. When mom calls about something like that it means I better fix it quick.
Here’s the low down.
I crashed last Saturday (2/21). I rubbed my front wheel on Mo’s rear wheel and I went down. I separated my shoulder and tore the hell out of my knee. The hole in my knee is a site to see. But I am getting better with the help of the awesome people at Performance Wellness. Chris and Phil have been a huge help in getting me back in the game. In just a week my range of motion in my shoulder has improved more than I thought it would. I still can’t pick up my right arm the entire way but it’s getting better every day. Hell…. Today was the first day I am not wearing a button up shirt. I actually have a polo shirt on. It’s been a chore getting dressed in the mornings and an even bigger adventure trying to take my shirts off. I have even made myself laugh at how ridiculous I look trying to get a shirt on.
I finally got back on my bike yesterday. I sat in the trainer for 1 hour. It was nice to get back in the saddle for a bit. I couldn’t put much pressure on my right arm and getting in the aero bars was totally out of the questions but I proved to myself that I can ride now so I’ll be doing a lot of that for the next few weeks. No riding outside yet because I just can’t steer for beans. I am hoping that once my knee heels I’ll be able to get back into running. The scar on my knee is pretty rough so I have to wait for that to heel before running again. Swimming is totally out of the question. I can’t bring my elbow up to get it out and over the water. This will take some time. I am eager to get back into things but smart enough to know that over doing it at the beginning will lead to problems down the road.
I’ll post some pics of me in the hospital when Esther took awesome care of me. Thank the lord she was there because I didn’t understand a damn thing the doc was saying and all I wanted was blueberry pancakes from Austin Java.
Also… thanks to Debbie the cattle farmer who picked me up off the side of the road and gave me a ride back, Pain for taking me to the hospital, Lapuente for driving my beat ass home, Jack from taking care of my bike and to all my teammates and friends that showed their concern. Oh yeah….. and thanks to Jess and Elizabeth for cooking for me for the past week. That chicken and vegi’s last night totally kicked ass.