Saturday, June 30, 2007

Monthly Report

Report

I completed a triathlon! Hooray. I didn't really meet my other goals, but I hit the big one, and I ran and rode a fair amount.

Highlights

Completed triathlon. Set PR in 5K. Stayed Injury free. Rode Bike to work.

***

June Workouts

Runs

2 miles in 20:15 (157)
3 miles in 30:20 (159)
2 miles ? (156)
5K in 35:10 (170)* Triathlon leg
2 miles in 18:00 (156)
5K in 29:44 (180) Summer Solistice Race
2.5 miles in 26:00 (160)
4.4 miles in 45:00 (173)

Total 22 miles

Bike

12 rides between 5 and 14 miles total 115 miles

Swim

4 quarter mile swims

Assessment

Overall

Doing well. Am enrolled in class and working on aspects that need improvement.

Run

Doing okay, staying injury free. Showed flashes of speed in 2 mile 18:00 run. Heart rate up a little high, especially when running in heat.

Bike

Slow, but improving.

Swim

Swimming well, but neglecting it to concentrate on others.

Diet

Okay, could be better. Maintaining Weight

Lifting

Not getting to gym enough

July Goals

Do triathlon training and assigned workouts.
Complete another Sprint triathlon.
Ride regularly to work

Tempo Run

Ran with my training class this morning on what was said to be a 5 mile run. When I measured it later by car it was only 4.4 miles. We started off as a group, but I lagged behind after awhile. Most of the others are runners/and or bikers. The guy organizing for the day dropped back to run with me at the half way point. We had a nice conversation as we ran. It is his fourth year taking the class. He just does sprint triathlons so far. When I asked him what he thought was the best way to increase my bike speed, he said listen to the guy teaching the class -- he is a great coach with lots of tips. He wasn't there today as he is off doing a half iron man. I finished the run in about 44-45 minutes, which made me question the distance. My heart rate was 173. It was a beautiful morning but hot. The only way I could do a tempo run at 80% would have been to walk.

We meet next on Thursday for a group swim at the lake.

Sleep: 8 Hours
Weight: 224

Breakfast: banana, cold pizza, DC
Post run: Protein and gatorade shake
Snack: Cold Pizza, DC, yogury with nuts
Snack: grapes, clam chowder
snack: cheese, nuts, 3- 7 oz beers
Dinner: turkey burger, pork steak, rice, okra
Snack: grapes, blueberries

Friday, June 29, 2007

Bike

Got up at five and rode eight miles around town. It was good. There was hardly any traffic. I did some hills and practiced some gear shifts. I wasn't riding particularly fast, but I wasn't trying to. I rode down to the high school track and saw that is it open again. I rode up to the reservoir and saw it opens at dawn. On the way back I rode up this long hill and almost got passed by a runner with her dog. I crested the hill with them bearing up at me about ten yards away and then I rocketed down the hill -- even though I rocketed down with my hands on both brakes as it was very steep and windy. It comes out right by my street but I was going way too fast to turn in so I kept on and instead turned in by the hockey rink, which I looped, when I came around the back there was a deer -- calm as can be just staring at me and I just stared at it, and then it came out of the woods and walked slowly by like I wasn't even there.

Sleep: Six and a half hours
Weight: 224

Breakfast: Protein shake, banana
Snack: Toasted, buttered, everything bagel
Lunch: Salad with beans and mandarian oranges, rice and shrimp small portion
Snack: Turkey sub at Subway with chips and two cookies
Snack: yogurt with nuts
Movies: Small portion of popcorn, gummibears
Post movies, Pepperoni and Artichoke pizza, blueberries

Thursday, June 28, 2007

My First Week Assignment

Here's my first week assignment based I guess on my times from the triathlon and observation of me running and biking. (To be completed by Thursday)

I would like you to do lots of short workouts for the first week.
Make sure to stretch and use some sort of recovery fuel. This can be
as high tech as Endurox or as low tech as chocolate milk and yogurt.
Use something. You my friend must fuel up before during and after.

I would like your Saturday tempo run to be 5 miles at 80%.
I would like you to do two more 5k runs for time.
You need to do two 8 to 12 mile rides. Let me know how you feel
afterwards.
You should sneak in one swim. Just get wet and have fun. No more than
20 minutes.


I'm hoping to do them as follows (weather dependent)

Thursday - Run 5K (see below)
Friday - Bike before work
Saturday - 5 mile tempo run/possible swim
Sunday - Bike/ possible swim
Monday - Run 5K
Tuesday - rest - 16 hour work day
Wed - rest - 16 hour work day
Thursday - Run 5k or bike (depending on what I need)

Thursday night we will be swimming as a group at the Lake.

Running in the Heat

Ran 2.5 miles at 1:15 in the afternoon at the track with a temp of 91 and humidity of 44%. I was trying to do 3 miles, but I shut it down early. I was getting really hot and sweaty and didn't want to overexert too much. I should have laid out more accessible water (My Gatorade was under the bleachers). My time was roughly 26 minutes. My watch is a little too complicated for my good sometimes, and it didn't start when I started so I had to start it after 1/2 mile and then estimate the time.

***

Sleep: 8 Hours
weight: 222

Breakfast: banana, yogurt with nuts, kashi, diet coke
Snack: pork chop
Lunch: whopper and fries
Snack: yogurt and nuts, melon
Run: Gatorade
Snack: popcorn, banana
Dinner: Smoked oysters, mozzarella cheese, brocolli, pasta, blueberries, 7 oz beer

Wednesday, June 27, 2007

Training

Went to my first triathlon training class tonight. There are about ten of us all of varying ability. It was more of an orientation than a workout. The coach, who owns a big/triathlon store and races himself, watched us run a warm-up lap and then ride three laps around a park. We also filled out a questionaire. Through email we'll let him know our self assessments and goals and then he'll work with us to develop a personnal program. We'll also eventually get fitted on our bikes, meet with a nutritionist, get swim lessons and bike and running help.

Tomorrow we can either do the Terramugus triathlon, watch it, do an extreme 5K in Hartford or workout on our own.

Saturday we'll meet for a tempo run.

They will break us up into groups depending on ability and goals. Saturday I think will be a three to five mile run.

The coach talked a little about the Terramugus triathlons and said there was only about five guys who were really good, the rest were mediocre. I felt like raising my hand and saying, "No, no, they were all ten feet tall with legs like tree trunks."

***

Sleep: 9 Hours
Weight: Forgot to Weigh

Breakfast: Banana,kashi, DC
Snack: Yogurt with nuts
Lunch: Curry Chicken, potatoes, cornbread
Snack: Small fries, 2 McNuggets, Diet Coke
Dinner:

Tuesday, June 26, 2007

Rest Day/Triathlon Thoughts

I'm taking today as a rest day. The lifting just wiped me out yesterday. Whenever I lift even semi-hard it is like a truck ran over me. Plus tomorrow is my first triathlon training day with the program I signed up for. They said to bring bike and running gear. I am excited about that. They promise each student will be independently evaluated and have a tailor made program made just for them. Mine will be: Ride, Ride, Ride, Ride.

On the riding issue I have been reading about how everyone wants as light a bike as possible so they strip their bikes down, removing kickstands, reflectors anything to lessen weight, they will pay hundreds of dollars more for a lighter bike. One article I read suggested to save money just loose some weight. But in my case, seriously now, even if I were too lose seven pounds,(which I figure is the most I could afford at my height) I'm still going to be so heavy in porportion to the bike that it would hardly matter. My speed I think can only improve with better pedals, a thinner tire, better gearing, more riding and stronger legs, which is plenty to work on.

Which brings me to another issue: While I like the triathlon, I do have some problems with it.

1. It is unbalanced. It should be a 1/3, 1/3, 1/3, but for me it was roughly 8%, 56%, 35%. Even if the swim were the 1/2 mile that it is in some events, that would work out roughly (in my head) to 15%, 52%, 38%. Now a more balance athlete(the winner of the 2006 Hawaii Ironman broke down roughly as follows, 11%, 52%, 36%. By any case the bike is half the time.

2. The bike part (half the race) depends largely on equipment. I almost feel like they should have just one generic type of bike with certain specifications that you couldn't exceed to balance the field. Swimming and running are much purer.

As an aside the triathlon developed as it did in Hawaii by combining 3 existing island races, a 2.4 mile open swim, a 112 mile bike race and a marathon. They put the swim first for safety reasons.

***

Sleep: 6.5 hours
Weight: 221.8

Breakfast: banana, steamed dumplings, DC
Snack: toasted buttered everything bagel, DC
Snack: Salad
Lunch: Burrito, yogurt with nuts
Snack: grapes

Monday, June 25, 2007

Lift/Swim

Couldn't decide what to do this morning. Run or lift/ My legs were a little tired from my rides yesterday so I decided to lift. I did a 5 minute warm-up, then 20 minutes of lifting, and then another five minute cool down followed by some stretching.

***

Swam 1/4 mile at night.

***

Sleep: 10 hours
Weight: 220

Breakfast: banana, cashew butter on rye toast, melon
Workout: Protein shake (whey powder, gatorade)
Early Lunch: Clam Chowder, pastrami, fruit, 1/2 cannoli, DC
Snack: Yogurt with nuts
Snack: Small McDonald's Fries
Snack: Mozzarella Cheese, Spinach, 1/2 cannoli
Dinner: Corned Beef and Rice, corn bread
Snack: Fruit Salad

Sunday, June 24, 2007

Ride to Work/Ride Home

So I made it into work this morning on my bike. I set the alarm for 4:30. I had already laid my clothes out. the problem was it was too dark to ride. I didn't leave until 4:48 and it was still on the dark side. I wore just a tee-shirt and my yellow bike shirt, along with bike shorts, sneakers and gloves. It was chilly.

The good thing was not a single car passed me all the way in, and the only animals I encountered was a rabbit and a crowing rooster.

It was a 10.2 mile ride that took me 50 minutes.

I still have mixed feeling about biking. On one hand I am still scarred to ride, on the other I like the exercise. It is certainly interesting to actually feel the topography of a route I drive all the time, I did wish I had a faster bike.

I had some flashbikes to my race ride like what am I doing struggling up this hill.

I arrived at work at 5:38 and then ran about 1/4 mile just to see how the legs felt. There is a triathlon division for people who weigh over 200 pounds called the Clydesdale division and my legs felt and sounded almost like a Clydesdales hitting the pavement.

I'm tired now and hope to nap for awhile.

I will have to make the ride home tonight and I am worried about one hill in particular. Plus I'll have to contend with cars.

***

Made the ride home in a surprising 48 minutes and a longer distance 10.4 miles. It seemed like it was a harder ride, more uphill. I avoided the really tough uphill and went a slightly longer way. A lot more traffic, but no close calls. It was a beautiful day to ride. One road biker passed me and zoomed out of sight while I plodded along.

Still it felt good to ride.

***

Sleep: 4.5 Hours (Poor)
Weight: 222.4

Breakfast: Banana
Breakfast: Procuito and Cheese, Leftover Tostones, DC
Snack: English Muffin and sausage
Lunch: Steak Burrito, Chicken and Chilli, grapes, Diet Coke
Snack: Half a glazed doughnut, green tea
Snack: banana
Dinner: Fruit Salad, brocolli, pastrami, cannoli, corn bread, 2 7 oz light beer

Saturday, June 23, 2007

Lift

Did a 20 minute lift session at the gym before work -- only 20 minutes because that's all the time I had.

Smith Machine Squats 65 lbs X 12
Dumbbell Incline Bench 40 lbs X 12
Leg Extension "K" X 12
Lat Pulldown "H" X 12
Leg Curl G X 12
Dumbell Curl to Shoulder Press 20 X 12
Dumbell Upright Row 20 X 12
Back Extension P X 20
Leg Lift H X 12
Ab Twist H X 12
Dumbell Tri Extension 10 X 12

Definiately need to put more time in.
Weight on official scale after workout = 221

Later in the afternoon, feeling very tired. Weightlifting always seems to hit me like a truck. Maybe I need more protein and I need to eat something right after lifting. I was doing well when I'd have a pre and post workout shake. I must get back to that.

***
Sleep: 8 Hours
Weight: 224

Breakfast: Cashew Butter on Rye Crisp, Banana, Kashi, DC
Snack: Fried Green Plantain, Cheese, Prociuitto, DC
Lunch: Spinach Salad, Chicken Burrito, DC
Dinner: 3 Slices Pepperoni Pizza, Gatorade

(Okay so my diet hasn't been the greatest lately.)

Friday, June 22, 2007

Swim Lesson

Stopped at the pool for a short swim on the way home from work. When I walked in I saw a guy I know who is a top swimmer who I had been hoping to hook up with one morning, except it is hard for me to get there early in the morning. He had two students coming in, so he said I should swim with them and he'd take a look at my stroke.

He had some good help for me. First off, he said my stroke was great. But he said I wasn't kicking much, although I had an excellent kick when I did it. He thinks I should concentrate on kicking -- that will help bring my hips up as well. I got a good kick going and definately felt faster. Not a big splashy kick, but a legs extended, feet extended straight kick. It was a bit tiring. He said I should do intervals and really work on speed, then when I do the triathlon, I can swim at whatever pace I want, but I should be faster. The intervals make sense because I am swimming 1 mile with a heart rate of 100, which is really no cardio workout. If I do sprints I can get the cardio and improve my swimming as well. He also helped me with my flip turns.

I want to run tomorrow, but i think the running legs need another day off. I will probably ride or lift in the morning before work. Sunday I am going to try to ride to and from work. 10 miles each way with some big hills -- more on the way home than to work.

***

Sleep: 7 hours (poor)
Weight: 222.4


Breakfast: Cashew Button on Rye toast, kashi, banana, Diet Coke
Snack: Nuts, Diet Coke
Lunch: Broiled chicken, two potato wedges, biscut, diet coke
Snack: 4 piece McNuggets, small fries, diet coke, fruit and walnut salad
Dinner: samples at Stew Leonards,
Snack: Fried Green Plantain, blueberries

Thursday, June 21, 2007

Rest Day

Taking today as a rest day out of worries the triathlon and then a 5K with a 180 heart rate may be too much for this old boy.

I felt a little bit of knee pain today going down the stairs, which goes away if I walk pideon-toed with my left foot. I probably won't run again until Saturday when I plan to do a bike/run before work.

Yesterday at the race I ran into two people I knew. One a paramedic who works for a difference service now. He does triathlons too. He is 30 and much fitter than I am. He said he did his first year of triathlons with a mountain bike and now has a triathlon bike and says it is a huge difference. The other person was the older woman from my Domminican trip who first got me interested in triathlons. She is 62. She says she always finished last or near the end, but before you think wow that's pathetic, she has done the Hawaii Ironman twice and has run marathons. She may not be fast, but she keeps going. I'm really anxious to spend some time with her and hear her stories. She said she is going to do some of the Terramuggus triathlons this year.

Just sitting on the couch today rooting against Roger Clemens and the Yankees. I did play some baseball in the hot sun with the children on the park field nearbye and got winded chasing after them.

I may hit the hot tub later.

Tomorrow I may swim.

***

Sleep: 7 Hours (poor)
Weight: 222.4

Breakfast: Cliff Bar, Diet Coke
Snack: Bagel, small danish, water
Lunch: Leftover Japanese Hibatchi food, diet coke
Snack: hot dog, diet Coke
Snack: Cheese, yogurt, nuts, Gatorade
Dinner: Spagetti, green peas, water
Snack: Blueberries

Wednesday, June 20, 2007

29.44



Race Results

29.44 (9:32 Pace) PR

81st out of 115

***

I decided to go, (obviously). It was a beautiful night. The reservoir is a gorgeous run, (lots of evening sun glistening off the water) but very hilly, and it just seems to go forever. I started off strong, and was getting tired toward the end. I didn't look at my watch, but felt I was running faster than I had in the past. Toward the end there is sort of a false finish where you think you are at the end, but you are really a quarter mile away. I started a finishing kick, but then was discouraged that it wasn't the finish, and slowed. When I got toward the finish I still thought I was well ahead of past times so didn't kick too hard. Then at maybe 50 yards I saw the clock ahead, and knew I had to kick a little to beat my best time, which I did by three seconds. Later I wished I'd pushed it a little harder at the end top beat my time by more, but at least I beat it on a very hilly course.

My heart rate at the end was also a record -- 180, but it quickly dropped after I stopped. I purposely didn't look at it during the race.

My legs felt fine.

Run Decision

I don't know if I am going to do the race tonight.

On one hand I feel I have this urgent need to run really fast.

On the other, I had a restless night and have been feeling irritable -- signs of overtraining or overexertion (i.e. triathlon, following workouts without more recovery rest). My legs also felt really tired yesterday.

And then to race I pay $20 and get to run a course I can run for free. So I get an official time. Who really cares? And by running too fast I have to rest more days afterward.

But I get the glory of crossing the finish line, and maybe even a new personal record. Plus I like t-shirts and the $20 does go to a good cause. The race is only a couple miles from my house and I am due for a run workout.

This morning I feel like an easy swim would make me feel better. Plus I haven't been to the gym for awhile.

I probably will make the decision last minute depending on how I feel.

***

Sleep: 8 hours (restless)
Weight: 220.4

Breakfast: Banana, Oatmeal, peanut butter on rye crisp, diet Coke
Snack: Toasted Buttered Everything Bagel, OJ
Snack: Yogurt with Mixed Nuts, Diet Coke
Lunch: Hot Dog, Gatorade
Snack: Power Gel, Bag of spring mix salad
Postrace: banana, cookie, gatorade
Dinner: Hibatchi Scallops entre with rice and noodles and vegetables, soup, scoop of cocunut ice cream, lots of water
Later: 2 - 7 oz beers

Tuesday, June 19, 2007

Tri Tutorial

Found an excellent triathlon "tutorial" from USC Triathlon, the triathlon club at USC.

USC TriTutorial

Bike

Drove to work, then got on my bike and did a 10 mile ride in 48 minutes.

Here's my route: Blue Tunxis Filley

My speed was about the same as in the race, except this was a much flatter course and I only coasted once and that was just because there was a stop sign at the bottom of the downhill.

I wasn't trying to race, but I wasn't taking it leisurely either.

I do think there is a bit of a bike conditioning issue. I would surely go faster with a better bike, but I will also increase my speed as I become a more conditioned rider.

When I finished I walked the industrial park loop, and did just a brief maybe 50 yard run for brick practice. Since I am planning to do a 5K tomorrow night I don't want to mess with my legs too much.

It was good for me to be out on the road, dealing with traffic and having to get in the left hand lane to make my turns, etc.

Slowly, I will get better.

Maybe next week I will ride to work.

***

My knees have felt very tired today.

***
Sleep: 6.5 hours
Weight 223

PreRun: Banana
Post Run: Wheat crackers and almond butter, Diet Coke
Lunch: Beef stew, corn, diet coke
Snack: Beef Patty, Ting, Banana
Snack: McFlurry with M&Ms
Dinner: Jerk Pork, rice and peas, water

Monday, June 18, 2007

Bike

Road 10 easy miles at work.

I continue to seek opinions on the best approach for me on the bike. I stopped at the bike shop where I bought my hybrid and the bike mechanic there told me that slick tires and clipless pedals would definitely help, but he suggested I find a used road bike somewhere rather than pay to upgrade a bike that isn't meant to be a road bike.

The problem with getting a used bike is there aren't many, if any available in my size. I called a number of shops today and they either didn't have any, didn't sell used or the one used one they had was a $2000 bike.

I have also posed the question to Yahoo Answers and will post on those answers tomorrow.

The question is really all about ego. Can I sustain letting all those people whizz by me again? But if this whole triathlon experience is really about me against me, why do I have to shell out money to buy another bike at this early point just to pick up five to ten minutes.

Tomorrow I am going to call the guy who works at a bike shop who will be teaching the triathlon class I'll be taking starting a week from this Thursday, and ask him a few questions.

A big part of me says I should just get on my bike and learn to ride and get in top shape, and the next time I do the race I will have a legitimate benchmark to compare myself with. Ride every day. Ride to work. Pound out the miles for awhile. I've only gone 178 miles on this bike. I should put in at least a 1000.

***

Sleep: 6 Hours
Weight: 223

Breakfast: Kashi, diet Coke, banana
Snack: Chicken dumplings, Diet Coke, bagel
Lunch: leftover London broil, corn,okra
Snack: Grapes and mixed Nuts
Dinner: Two hot dogs, corn and artichoke hearts, tortilla chips, 7 ounce beer

Sunday, June 17, 2007

Rest Day

I felt irritable yesterday afternoon, so I took today as another rest day even though I brought my bike to work.

***

Sleep: 6 Hours
Weight: 223

Breakfast: Kashi, banana, Diet Coke
Snack: yogurt with nuts
Lunch: Chicken Burrito, Diet Coke
Dinner: London Broil, chicken dumplings, corn, okra, gatorade, strawberries, grapes

Pedals

Found this on the internet about clipless pedals.

Clipless Pedals

I may stop at the bike shop today and ask about them. It sounds like this may be the best solution rather than having to buy a new bike. I am intrigued by the pedals that are clipless on one side and regular on the other.

Saturday, June 16, 2007

2 Mile Run in 18:00

Ran what I thought was an easy 2 miles in a record 18:00 minutes and then walked a mile in 15 minutes. Heart rate at 2 miles was 156, although I hit 160 a couple times and backed off.

Legs felt strong after the first lap.

If I have another good easy run on Monday, I may do the 5K on Wednesday.

***

Morning Weight: 226
Sleep: 8 Hours

Breakfast: Two slices pepperoni artichoke pizza, banana. Diet Coke.
Lunch: Mozzarell and Prociutto, one slice cold pizza, Diet Coke
Snack: Fried green Plantain, steamed fish
Dinner: King Crab, salad, corn on cob, 2 7 ounce beers, strawberries

Thoughts

Okay, so its two days since the triathlon, how do I feel about it and where do I go from here?

Well, first off, kudos to me for doing it. I said I would do it, I trained for it, and I did it, and I didn't come in last. However, I was pretty close to last, and probably a little bordering on pathetic.

On one hand, last October when this all started, I couldn't run 1/4 mile and I hadn't been on a bike since I was a kid, so that's pretty amazing.

On the other, I came in last in the bike and I had to walk significant portions of the run course.

I definitely have some serious improvements to make.

The biggest one will be biking. The question is first, why was I so slow.

A. I had only ridden 158 miles in the last 35 years, and all of that in the last two months. I had virtually no experience with hills.
B. I started the bike part of the program way too late. I didn't get on a real bike until Feb 20, and I didn't buy my bike until April 11.
C. I was one of only two riders with a fat tire bike and maybe the only one without clipless pedals. The bike? The pedals? or Both?

I really don't want to enter another race and be so handicapped. Do I ride harder, more often and do hills? Absolutely. Do I get clipless pedals or at least the strap ons? Maybe, probably. Do I get a new bike or investigate racing tires? Possibly. I really don't want to buy another bike right now.

Running

Why did I have to walk portions of the run?

I was exhausted from the bike. I didn't do enough brick training. I was not in the best running shape? Or there was no one else on the course and I couldn't find my way? All of the above.

I do have to say here I was really pissed about my problems finding the right way on the course. I can blame the race and the lack of volunteers or I can blame myself for not knowing the course -- a mistake I must never make again. I robbed myself there. I also think if there were other runners on the course I would have given a harder effort.

Swimming.

No complaints here.

In two weeks I should begin the triathlon training I signed up for. It is aimed toward the August 5 Sprint Triathlon at Niantic and will include another Lake Terramugus Triathlon. I say Go for it. Do everything I can short of buying a new bike. After that Triathlon, I can make the decision on my triathlon future.

There is a 5K this Wednesday at the Reservoir, which I may enter just to give me a chance to get in a good run.

I do have some longer term running goals such as doing a 10K this year and maybe walk/running a half marathon in October.

Today I hope to do some light workout, to get myself back in gear.

I'm a little stiff, but no knee pain.

Friday, June 15, 2007

Obvious Rest Day

Last night My upper body hurt much more than my lower body. I didn't sllep too well as I felt my body was working overtime trying to repair all the torn muscle fibers.

Sleep: 7 Hours
Weight: 217!

Breakfast: Two pieces cold pizza, diet coke, yogurt, nuts, diet Coke
Lunch: Banana
Late afternoon: Many small food samples at Stew Leonards grocery store: lobster bisque, cajun catfish, meatballs, ravioli, turkey, roast beef, potato chips, cookies, fresh squeezed orange juice, bagel, bread and dipping sauce, pistacho ice cream cone
Dinner: Mozzarella and Proscuito, clam chowder, NY steak, okra, bread and dipping sauce, strawbeeries and grapes, 2- 7 ounce coronas

Didn't feel too bad walking around today. No pain on stairs, just a little stiff, overall tired though.

Tomorrow may be another rest day or light workout.

Race Report

When I first heard about the Lake Terramugus Triathlons I called the contact number and asked two questions: Did I need a wet suit? and did it matter what kind of bike I rode? The answers were no and no. They said they encouraged first timers and any old bike would do.

So I show up there yesterday and this is what I see:

Incredibly fit looking people
Space age bikes
Full length wetsuits -- one even embroidered with Ironman Triathlon

Of the 120 or so entrants, I am the only one with a butt seat on my bike and I see only one other thick tire bike. (I have what is called a hybrid). Probably 3/4 of the people wear wet suits. Everyone seems to know each other. They are talking about past races and upcoming ones. I see only one person who looks less fit than me. A woman in her forties, plumpish. I can beat her, I think.

I pay my $15 dollars and get the number 25 markered onto my left bicep and calf and get a Velcro ankle bracelet with a timing chip on it.

I set my bike up in the transition area, take a pee, and then just hang out looking at all the fancy bikes and muscled athletes. Out in the water people are swimming warm up laps. There is a big red buoy out 200 yards. We'll have to swim around it and then head back to shore. I am worried the water will be freezing judging from all the full bodied wet suits.



As race time nears we all gather in the water by the beach. It doesn't feel too cold at all. It dawns on me then that the people are wearing wet suits not because the water is cold, but so they can practice the transition of taking off their wet suits and hoping on their bikes as quickly as they can. This race is just a training race for the real races that come later in the year.

The director explains the course. Swim around the buoys, hit the beach, get your bikes, walk them through the transition area, hop on them, go up the hill, take a right, follow the blue arrows in the road, do two loops, get off your bikes, walk them through the transition area, then follow the orange cones to the run course where you follow the red arrows, blah, blah, blah. It is a little confusing. I figure I will just follow the other runners.

Ready, Set Go!

The water is nice and very clear. I am on the outside. There is no contact with other swimmers. When I look up to take my breaths, I see someone else on the outside and just try to stay in line with him. If I look ahead, I can see someone's feet ahead of me. I just swim like I do in the pool, nice and easy. I don't get anxious and seem to be swimming well. When I look up finally to see how far to the buoy, I see I am almost there. I have to turn some to the left and there is quite a traffic jam turning around the buoy, but I only make marginal contact with other swimmers. I do have to do a little breast stroke, just to find some space, and then it is back to the beach. Really didn't take long at all, but I notice as I come out of the water I am slightly short of breath. I must have been swimming faster than normal. My time was 7:55. I came out of the water 61st in the middle of the pack. I glance back at the water and see a line of people still swimming.

In the transition area, I drink some gatorade, I towel myself dry, put on my sox and sneakers, I have a hard time getting my helmet strap to buckle, finally get it, grab the bike and start walking to the bike start line. I see lots of people flopping around on their backs trying to get out of their wet suits.

I get on the bike and there is a short initial hill to climb. I turn right and then it starts. I get passed by biker after biker after biker after biker. "On the Left. Coming through. Passing." I am not just getting passed, but they are whipping by. I look down and see I am going 14 mph, which is good, as I need to average 12 just to beat an hour. At least I am ahead of that.

I am riding hard, the adrenalin of the race. I notice I am puffing like when I first started to run. Biker after biker passes me. I think at least I outswam all these studs.

Cars pass me too, but I don't seem to pay any attention to them. I am too focused on the road.

I have not looked at my computer to see how far I have ridden. I figure I'll get there when I get there. There are a lot of climbs on the course and I am little discouraged to see my MPH drop down to five. Then I look up and see the plump lady whiz by me. These riders seem like they are making no effort at all. They all have road bikes with thin tires and clipless pedals. That has to be it -- that and the fact that I am 48, 220 pounds, 6 foot 8 inches of sitting up straight wind resistance and this (these last two months of bike training) is really the first time I have ridden in 40 years. There's some excuses for you.

At least the people going by me don't seem to be on their second loop yet. Never mind that, the three just whizzed by looking like Lance Armstrong and company are clearly on their second lap. Ahead, a crowd is waving and cheering and a race volunteer is waving everyone to turn right down the hill, and I go that way too, but then I realize this is the turn in for the finish, so I have to loop out and swing back up and go right again for another six miles.

There seems to be no one else on the course now and I worry if I am still on the course. I swear. I may have missed a turn. I look back and see a rider 500 yards back and hope he is in the race. I slow and wait for him. Are you in the race? I ask. He is an old man with a grey beard. Yes, he says and pedals past me. At least I am still on the course. He soon fades away in front of me, and I am alone again, certain I am last.

The Loneliness of the Long Distance Biker.

I am going up on hill in a residential neighborhood. A woman walks her dogs. A man waters his lawn. They stare at me. My speedometer reads 3 MPH. My bike is close to tottering over. With every press of the pedals I curse.

F---! F--- Me! I say under my breath. F---!

I feel like I might vomit. I burp, little pre vomit burps. The daisies ahead are definately in danger.

I resolve to never do this again.

I need water or something to eat, but I know if I reach for my water bottle I will fall off the bike. I have some power gels in my bike shirt, but no way can I master reaching for them, then tearing them open with my teeth. I am just going to have to make do.

When there are downhills I just coast because I am going to fast for the pedals to catch the gears and I am worried for some reason if I try to switch the gear to the highest, it will fall off. I do the whole race in 2nd gear on the big gear and manage to go through 1-8 on the smaller gears.

Now ahead I see the runners on the course and I have to call out "bike on the left" as I, finally, am passing someone. I feel like cracking a joke. I want to say, "Get a bike! Losers!"

Eventually, I am back at the turn in. There is only one man there now. "Where are the crowds?" I ask. "Just me," he says.

As I ride down the hill back to the transitions area, people at the finish line clap. "Hey way to go biker! Way to go Bikerman!" I do appreciate it.

My bike time of 55:53 minutes will indeed prove to be the slowest bike of any participant. All but three racers will have bike times at least ten minutes better than mine.

My transition is quick. It consists of chugging my gatorade, and then strapping on my heart rate monitor, and I am off.

I follow the cones through the woods, but then I loose the trail. I am in a playground area and a mother, with her children, points the way. I go past some tennis courts and then am again at a loss. I look behind me and see another runner. Maybe I am not last. Which way do we go? I ask. Right, I think, he says, and we start off.

I am walk running because I am huffing too much, plus my legs are stiff from the bike. And my ears are clogged like on an airplane. I pull away from the other runner, at least until I lose the trail again. I can't figure out which way to go. I wait for the other guy. We caucus and then decide on a direction. I spot the old guy ahead, but then following the arrows, I go right, and he is still going straight. Later I see him on the other side of the road going past me in the wrong direction. I look behind me and see the other runner still lagging behind me, but as long as I can still see him going may way, I feel allright. I think the old guy is the last one.

My heart rate is 171. I slow to a walk and it stays in the 160s for quite awhile and then when it dips to 158, I start running again. Then I decide to walk 50 paces, run 100.

Ahead I see a car going past with a bicycle on the roof. I am hoping there is still someone at the finish line. The lake is on my right. I try to gauge where we are along it and I see the finish area -- the outdoor lodge -- way off in the distance on the other side of the lake.

I swear again.

I plod on.

Finally ahead, I see a man waving me home -- the same place where I first turned in on the bike and had to circle out.

"I know you're hurting," he says. "Another 300 yards."

"Will I be disqualified if I roll down the hill?" I ask.

"No, rollings allowed."

I finish strongly. People clap as I approach and then hit the timing mat. "Good job," a man says, and then asks for my timing chip, which is strapped to my ankle.

1:41:15

So much for it being a sprint.

112th place.

My 5K time is 35:10. Almoat five minutes and a half minutes slower than my best time. Well, I was lost there for awhile and did have to walk a bit.


I walk over to the now empty transition area, and polish off my gatorade.



I hear applause as another runner crosses the line. I was not last.

I ask a man, dismantling down the bikerack sawhorses if he can take my picture. He obliges.



I slowly walk by bike to my car. Again I hear applause in the distance. And then again. I hope one of them is the old man who was running the other direction.

I tie my bike to the back of the car, and then slowly drive home as darkness sets in, and other cars race past me.

***

Later: Thoughts on my performance and future as a triathlete

Thursday, June 14, 2007

Triathlete!

I did not die.

I didn't even come in last, but it was close.

Report to follow (probably tomorrow).



Me at the finish after many had already gone home.

Times/Place


Results

I came in 112th out of 114.

My swim was in 7:55 so I was in 61st place at that time. My bike was 55:53, which was the slowest bike of anyone by three minutes. My walk/run was 35:10, which was 110. I certainly could have done that faster if I hadn't gotten lost or walked so much. (more on the lost later). My total time was 1:41.15.

Race Day

Tired this morning. Grey, overcast day. I went out to Sports Authority and bought a swimming cap, a spare set of goggles, some antifog spray, and two power gels.

My goat tonight is to just take it as a workout. Swim 1/4 mile and then hey, get on my bike and do 12 miles, and then run a 5K. No big deal.

But I do admit anxiety about coming in last after dark, after they have closed down the race. Its my bike speed that worries me.

My times should be: swim 8-10 minutes, bike 50-60 minutes, run 30-35 minutes with some transition time thrown in. Total time, I'm guessing 1 hour 45, 1 hour 50 minutes, which puts me in last place based on last year's times.

***

Weight: 220
Sleep: 7 Hours

Breakfast: Banana, Yogurt and Nuts, Diet Coke
Snack: Sausage McGriddle, Diet Coke
Snack: Small BK Hamburger, small fries
Lunch: Leftover Chicken and rice

Postrace meal: Three slices of pepperoni and artichoke pizza, 6 - 7 ounce coronas

Wednesday, June 13, 2007

Rest Day

Took today as a prerace rest day.

***
Weight: 223
Sleep: 7 Hours

Breakfast: Kashi, Banana, Diet Coke
Snack: Salad, Banana Nut Odwalla Bar, Diet Coke
Lunch: Slice of pepperoni, Diet Coke
Snack: Small Bag of Honey Check Mix
Snack: Cheese, Handful of Lime Nachos, Peanuts
Dinner: Chicken, Rice, Brocoli, Grapes, Strawberries

Tuesday, June 12, 2007

Bike 5 Miles

Rode 5 miles nice and easy this evening at work. To date according to my odometer I have ridden 158 miles. I'll have to add up my run training later.

Race is in two days. The thing I don't like about races are they disrupt training.

Tomorrow I may do a mile run easy just for warmup and a 1/4 mile swim, or maybe I will just rest.

***
Sleep: 7 Hours
Weight: 226!

Breakfast: Steak, potatos, asparagus, Diet Coke
Late breakfast: Yogurt and nuts, Diet Coke
Lunch: Leftover Noodles and Sausage, Diet Coke
Snack: Corn and Bean Burritos
Snack: Banana

I need to add glass of water as a category.

Monday, June 11, 2007

Rest Day

Took today as a forced rest day, which is a good thing as late in the day I started to feel a little twinge of the left knee pain coming back, so I will probably rest tomorrow as well, and just maybe do a light workout Wednesday in order to be strong for the Thursday race.

***

Morning Weight: 222
Sleep: 7 Hours

Breakfast: Banana, wheat crackers with almond butter, Diet Coke
Next Breakfast: Buttered toasted bagel, yogurt and nuts
Lunch: Leftover barbecued chicken, rice, green peas
Snack: Banana, Some nuts and a few potato chips
Snack: Chicken Burrito
Late Dinner: Pasta and sausage, 7 oz Corona Light

Sunday, June 10, 2007

Bike

Rode twice at work, each time for about 25 minutes and went around 5-6 miles before being interrupted for a call. I am getting more comfortable on the bike and am slowly picking up some speed.

***

Morning Weight: 223
Sleep: 6.5 Hours (woke up in middle of night as well)

Breakfast: Banana, Wheat crackers with almond butter, Diet Coke
Later Breakfast: Yogurt with Nuts, Diet Coke

Nap at Work: 3 Hours!

Lunch: Leftover Akee and Saltfish with breadfruit
Afternoon Snack: Salad with chicken
Late afternoon snack: 2 slices of pepperoni pizza (I didn't but it, someone brought one in)

Late afternoon nap at work: Another 2 hours!

Dinner: Barbecued chicken breast, rice, green peas, gatorade

Saturday, June 09, 2007

Run 2 Miles/Swim 1/4 Mile

Ran two miles in the light rain at the track. Heart rate was 148 at a mile and a half, but finished at 156. I hit something that made my watch pause so I didn't get a time, but it felt slow.

Swam 1/4 mile tonight before swimming with the girls. Felt a little rusty initially. I will do at least one more swim before the race

Much Roughhousing/Wrestling with Girls

***

Morning Weight: 221
Sleep: 7.5 Hours

Breakfast: Cliff Bar, Diet Coke
2nd Breakfast: Ackee and Saltfish, Breadfruit, Diet Coke
Lunch: Leftover Shrimp and Rice, two sausage hotdogs, some Doritos, Diet Coke
Movies: A Small amount of popcorn
Dinner: Clam Chowder, brussell sprouts, cornbread

Friday, June 08, 2007

Bike

Rode around the reservoir twice. I could have done it more, but I had to go teach a class. I went 7 miles in 37 minutes. It is not really a test of time because there are some steep declines where I just coast and some uphills where I go about 4 miles an hour. It is a beautiful ride though and I can do it to increase time in the saddle endurance.

Later I did the same loop twice, but I was riding with the twelve year old girl, so there was some stopping, and much gliding. She had a blast which was the important part.
***

Morning Weight: 221
Sleep: 7.5 Hours

Breakfast: Banana, Kashi, Diet Coke
Post Workout: Yogurt with Nuts, Diet Coke
Lunch: Tilapia with Mango sauce, sausage with brocoli rabe, clam chowder, roasted vegetables (ate at a supermarket buffet), Diet Coke
Snack: banana
Dinner: Shrimp with rice, strawberries, 7 oz beer

Thursday, June 07, 2007

3 Mile Run

Ran 3 miles in 30:20 at the track, and then continued around another half lap to make the 5K distance. HR -159 at finish. I was feeling tired running, but felt good afterwards. I hope to do one longer run -- maybe 3.5 the next time out. My minor layoff deconditioned me a little.

***

Sleep 7.5 Hours

***

Breakfast - Banana, Kashi, Diet Coke

Post Workout Meal - Cold Pizza, Diet Coke, Yogurt and Nuts

Midday Snack: Cheese, Nuts Diet Coke

Lunch: Apple, nuts, cheese

Snack: Banana

Dinner: Two Helpings of Turkey Lasangna, Strawberries

Wednesday, June 06, 2007

No Workout

Long Day at work -- not time left for workout.

Breakfast: Banana, Diet Coke, Toasted Buttered Everything Bagel

Snack: Banana Nut Odwalla Bar

Lunch: Potato Soup, half a Turkey roast beef cheese spinach sandwich on pumpernickel

Snack - Cashews

Snack - Fruit Salad

Early Dinner - Small Jerk chicken, rice and peas, salad, breadfruit

Late Dinner - 1/2 small White Cheese Pizza with artichokes

Late Snack - Grapes

Tuesday, June 05, 2007

6 Mile Bike

Another busy day at work with it either raining or us getting calls or both. I managed to get in a 6 mile bike and 1 mile walk. The bike took 29 minutes. I felt very, very slow.

***

Breakfast: Wheat crackers, almond butter, diet coke

Snack; Yogurt, nuts

Lunch: Chicken fajita, corn, refried beans, diet coke

Snack: Gumbo soup

Dinner: Barbecue pork, corn, cranberry juice

***

Today I finished a great book; Duel in the Sun about the Boston Marathon between Alberto Salazar and Dick Beardsley.

Monday, June 04, 2007

Rain-No Workout

No riding this morning due to rain.

Breakfast: Bagel, Diet Coke, yogurt with nuts

Lunch: Big Vegetable Salad, chicken corn chowder

Afternoon meal: jerk chicken, rice and peas

Late afternoon snack; half a turkey roast beef sandwich

Late Dinner: Pork, rice, grapes

Too busy and rainy all day at work to workout.

Sunday, June 03, 2007

12 Mile Bike/ 1.5 mile walk

Rode 12 miles in just a minute or two over an hour, and then walked a mile and a half. I tell you, my legs were tight when I was done riding. I fully expect to walk a half mile after the bike before I will be able to start running.

The more I ride the more I realize I will be lucky to not come in last due to my bike speed. 225 pounds on a slow bike.

I rode as soon as I got to work, which was great -- cool, no traffic

I'm trying to figure out my training schedule up to the triathlon on the 14th. I think I will do a mock duathlon on Thursday of this week, and then taper down. I'd like to do a couple 3 mile runs, too. But above all, I will need to be rested.

***

Breakfast: Banana, Diet Coke

Post Bike Meal: Diet Coke, peanut better and crackers, yogurt and nuts

Midmorning snack: chicken with green salsa burrito

Lunch: Pulled Pork, corn, collards, cornbread, side of fried okra, diet coke

Dinner: Turkey Hamburger on Wheat Bun, boiled okra, gatorade

Saturday, June 02, 2007

Bike

Rode 6 miles at an easy pace to start the day off. It was starting to get humid so I stopped. I need to ride as soon as I get to work when it is still cool.

I adjusted my seat up, and then down some to get a little more comfortable.

I'm hoping to put in some more easy miles later. (I'll be
here 16 hours today).

Went around the block one time around noon. Hot, thunder in the background, my legs felt dead, just stopped.

***

Breakfast: Diet Coke, peanut butter and crackers, banana

Snack: yogurt with Nuts

Lunch: Diet Coke, Chicken Fajita

Snack: Chicken Coconut Curry Sticks

Dinner: Cheese, Nuts, Salad, Gatorade

Late night: Corona light, Garlic Naan bread

Friday, June 01, 2007

2 Mile Run

Ran 2 miles at the track in 20:15 with a heart rate of 157 at the end. It was a humid morning and I was still a little wiped out from yesterday's adventure with the weighted chest vest.

I also walked a mile and a half.

***

Diet - Okay I am going to try to log everything I eat. The point is if I have to log it, it may help me avoid eating crap.

Breakfast: Diet Coke, Kashi cereal, banana, Cliff bar

Post Run Meal: Diet Coke, Chicken, brown rice and broccoli leftover mash

Lunch: Organic Yogurt with a handful of Mixed Nuts

Work Food: Cliff Bar, Half a Turkey Cheese, Spinach sandwich

Later in the Day Work Food: Small bag of pretzels, 4 Nutter Butter Cookies

Dinner: More Chicken, brown rice brocoli leftover