The Pain Game… Eagleman 70.3 – 2016

Well my first big race of the season came and went this past weekend. I signed up for the race in hopes to get my training kicked off early in the year, in preparation for Superfrog and IM North Carolina in September and October respectively. I will say that it was an effective strategy. However, basically taking the month of May off didn’t help my cause on race day. That being said, I made it through a rough day and now can focus on my “A Race” in September.

A quick race report: Blue, sunny skies were the call for the day and some major heat. I think it got well into the 90’s by the afternoon, which would explain the large number of walkers during the run (including myself). The water was nice (74 degrees), wetsuit legal. I had a good comfortable swim from start to finish, which I moderately enjoyed. The bike route was very flat, but a bit windy. I had a little lateral knee pain on both knees for about half the ride (might be a bike fitting issue I need to address), but subsided later into the ride. I was hoping to average 20 mph for the 56 miles, but could only squeak out 19.34 mph. SCOTTY… WE NEED MORE POWER!!! I JUST… CAN’T… DO IT, CAPTAIN! <----- for you Star Trek nerds. Coming off the bike my quads cramped for the first two miles, which was extremely annoying and painful. After eating copious amounts of salt the cramps subsided and then I spent the next 11 miles playing the run/walk game and feeling like complete crap (both mentally and physically). I spent most of the winter working on my run and was hoping for a good showing this weekend. Well, they can’t all be homeruns. I’ve had better races and I’ve had worse ones. I’m going to chalk Sunday up as a good hard workout. (see pictures on the "Race Pics" tab)


Swim: 00:38:42 (02:00/100m)
T1: 00:03:42
Bike: 02:53:43 (19.34 mph)
T2: 00:03:39
Run: 02:48:51 (12:53/mi)

Total: 06:28:36

This weekend I’m doing the Luray Swimfest. The races consist of three distances, 750m, 1500m, and 2250m, with the option of doing one, two, or all three distances. The starting times are 0800, 0845, and 0945. I’m doing all three, so the faster I swim the longer my breaks. It should be an interesting day. That’s a lot of swimming…

Thanks to all my well wisher for last weekend’s race. I really appreciate the encouragement and all the positive thoughts! Ya’ll rock!!!  And of course, I couldn't haven't done it without my support team... Love you Fonda and Loki.

Cheers,

Scott

Commit, Achieve, Inspire

The Struggle is Real

For the couple folks that read my blog, you may (or not) have noticed I’ve been a little lax on writing for the month of May. Well, May was pretty much a wash for training: 20 out of 24 days of rain, work, aches, pain, laziness, and life in general… choose your poison. Aren’t excuses a bitch?!?! Except for my elite athlete friends, I think everyone struggles with periods where life bogs down their fitness and health goals. Sometimes those periods are called Happy Hour. J Although, I’m sure even my superstar friends have some days they wish they could get back. Set backs are a part of training, just as they are with life, but how you deal with them is really what really matters.

That being said, how am I dealing with a crappy training month… how about a half Ironman! That’s right kids, Eagleman 70.3!!!  Only six days until the race and its happening whether I like it or not. So, here’s a scene setter for Sunday, June 6^th:

-          Depending on the day, I’m between seven to ten pounds over my weight goal for the race (185lbs goal)

-          I haven’t rode over 45 miles yet this season

-          I haven’t run over 10 miles in a month

-          I have only swam 2000+ meters a couple times this season

Now that’s what I call exciting! Why do I do Ironman training… the challenge of course! Well, I think I’ve set myself up for a challenge this weekend. I will admit that these aren’t the most optimal conditions for a race, but I’ve been in far worse places and in far worse conditions (I’d like the thank the Ranger Regiment for putting into perspective how bad things can actually suck… but still love ever second of it. RLTW!). This will be just another obstacle to climb over, dig under, or run around. Or, there is always the fourth and my favorite option:

This weekend, I choose RUN, RIGHT, THROUGH it!!!

For those playing at home, my start time is 7:12am, June 12^th, bib number 1083. I’ll be the one in the light pink swim cap. 

Send those positive thoughts my direction on Sunday... I'll need them!

Cheers,

Scott

Rumpus in Bumpuss... Oh yeah!!!

That’s Bumpass, Virginia for those playing at home. I capped off last week off with an international (Olympic) distance triathlon, which I’d say went pretty well (at least for me). For those who aren’t familiar with international distance triathlons, it’s a 1500m swim, 24 mile bike, and 10k (6.2 mile) run. I used this race as a good warm up to get the tri-gears going in preparation for Eagleman 70.3 in June. I will spare everyone from a detailed race report, but will give you some highlights. (Also, see Race Pics Page)

The weather was perfect, overcast and low 60’s for the whole race. The swim was straight forward, unfortunately my swimming wasn’t very straight. I probably ended up swimming an extra 300m from all the zig-zagging I was doing. The bike was relatively flat, with a few rollers. It did take about five miles to get my biking legs under me, which resulted in a slow start.  Not to worry though, I caught up and smoked most of the folks who passed me early on. Fortunately, the really fast folks were already in front of me. The run went well. I ran faster than expected, coming off the bike, and felt like I was only really suffering during miles 5-6. My legs were getting tired and I started feeling the blister on my heel. I raced in some sockless shoes that I've been training in and for some reason got a blister. I think my feet were wet, but I'm not sure if that was the actual cause.

All said and done, I thought it went well. My “optimistic” estimate was 3 hours (ish). I ended up finishing at 2:50 and I’m very pleased with that. A special thanks to one of my training buddies Ginger for making race day enjoyable. You rock girl!

Swim: 34:56 (1:57 min/100yd)

T1: 3:54
Bike: 1:14 (19.1 mph)
T2: 2:20
Run: 55:42 (9:03 min/mi)

Total: 2:50:36

Looking into the future. I need to keep improving on all three disciplines, but for the next four weeks I’m going to specifically focus on my swim (four week swim block). It took me a good 600m or so to get comfortable at the race. It felt like my wetsuit was completely constricting my breathing and I couldn’t get into a good rhythm. I’m not sure if it was the excitement of the start or my wetsuit was actually too tight. Either way, I do need to get some pool time in because I’ve neglected swimming quite a bit.

Eagleman 70.3 is in six weeks… and its coming quick.

Cheers,

Scott

Commit, Achieve, Inspire

The Good, the bad, and the ok…

Starting with the good, I finished the GW Parkway Classic (10 miler) on Sunday in 1:31. That’s a 9:03 average minute per mile pace, which puts me ahead of schedule for my running goal of 9:00 minute miles (for 13.1) by the end of May. I owe Sunday’s time to my training buddies, both during training and on race day.  Thanks ya’ll. You rock!!! Hopefully, if I can keep knocking down the time, I’ll be at 8:00 minute miles by mid-summer and 7:30 or better by the end of the summer. Only time and training will tell.  

Jumping to “the ok”, my training schedule was intentionally light this past week; however, it got even lighter as the week went on. I missed my two swim days, one because I slept in and the other because the lifeguard didn’t show up.  I did do some swim specific strength training with thera-bands and some much needed upper body work and stretching. I really needed to get some pool time in, especially since I’ve got a tri on Saturday. Fortunately, it’s only a 1500m swim and I can muscle through it.

And for the bad… I gained two pounds. I’m hoping it’s the carb loading and all of the water and Gatorade I drank all weekend in preparation for the race and post-race. If that’s the case, I should at least get back to 198lbs; if not, I just need to keep buckling down. Beer is a carbohydrate, right?

For this week’s training schedule, I’ll be back to a pretty regular schedule. I’m not going to taper very much like I did for the 10 miler. I’m treating Saturday’s triathlon like another training day and am not going to allow myself to use it as an excuse to “rest” beforehand, or eat food I don’t normally eat.  It’s only an Olympic distance race and I should be done with it in about three hours (finger’s crossed).

I enjoyed my rest day today and look forward to crushing it this week.  Have a great one!!!

Cheers,

Scott

April 18 - 24

Monday
Rest Day

Tuesday
AM - Weight Training/Core
R - 1 :00

Wednesday
S - 2500m
R - :45
B - 1:00

Thursday
AM - Rehab/Stretch
R - Track (Speed Work)

Friday
S - 2500m

AM – Swim specific strength training
B - 1:00

Saturday
R - :30 (easy)

Sunday
R - GW Parkway Classic (10 miler)

Total Time - 5:45 4:45
S - 2:00
B - 2:00 1:00
R - 1:45 3:45

Training Sponsored by the Letter "L"

What a great first week back...

Last week’s training was sponsored by the letter “L”, as in: sore Legs; Lots of hills; Lack of off-season riding; Lamentation of the women (no wait, that’s Conan the Barbarian), Lamentation about my sore Legs... and LOVING IT!!!

Over all, I’m happy with last week’s training, besides the aforementioned lamentation. I was a couple hours short of my projected training goal, but I still got in some great training. Highlights include my first outdoor ride on my bike since November, repeats at the Masonic National Temple (gnarly hill training) with my running buddies, and finishing the week with a ride in the beautiful, but chilly Prince William National Forest. Lowlight… an eight and half mile run the day after enjoying a wonderful evening with the neighbors (good wine and champagne). The run was brutal, but I got it done. I’m getting too old for those kind of shenanigans.

Based on last week I’ve made some tweaks to the schedule and will continue to do so as I work my way up to Eagleman in June. My goal is to get two swims, three rides, and three runs in each week. Additionally, I’d like to get in one weight training session and one rehab/stretching session. That being said, this week’s schedule is tailored down a bit in preparation for the GW Parkway Classic 10 miler (Sunday). I’d like to have some fresh legs for the race and hopefully pull off a sub 95 minute finish time.

I hope everyone has a great week. I'm looking forward the GW Classic and the post run BBQ... but mostly eating!

Cheers,

Scott


April 11 - 17

Monday
S - 1500m
B - 1:30 (Brick)
R - 1 mile (hard)

Tuesday
R - 1:00

Wednesday
S - 1500m
B - 1:00

Thursday (Speed/Strength)
WT/Stretch- Back, shoulders, chest
R - National Masonic Temple stair repeats (x7)

Friday
S - 2000m
R - 1:00 :30

Saturday
B - 2:00 (Brick)
R - :30 1:30

Sunday
B - 1:00 (Brick)
R - 1:30 1 Mile (hard)

Total Time- 10:40 8:20
S - 1:40 1:00
B - 4:30 3:30
R - 4:30 3:50

At It Again...

Hello Everyone,

I’ve been putting this off for over a month now. I didn’t do a blog last year and debated doing one this year as well. However, I decided in order to meet my (lofty) goals this year, I needed to do it. For various reasons, both known and unknown, I found that holding myself accountable for training last year was tough.  As a result, I slogged through three 70.3 races and dodged Ironman Maryland due to a hurricane. Two of the three 70.3’s were pretty painful. I’m really too dumb to know when to stop or quit… both a curse and a blessing.
Ironman training is difficult enough, but I’m sure as others will attest, training for a 140.6 mile race without a training partner, a coach, or a team can be even more challenging. This is especially true in the accountability department. It doesn’t take much to talk myself out of a five hour ride, in lieu of sleeping in or a nice glass <or two> of wine.

So why not get a training partner, a coach, or join a team? Good question, I’m glad you asked. I’m all about training partners. I do rides and runs with some phenomenal folks who really keep me going and help me push myself. However, finding another crazy person to do the amount of training required for an Ironman is another thing entirely. That being said, I’m ecstatic every week I get to run or ride with my training buddies. As far as coaches go, I guess I’m not ready, to get that serious. Maybe when I think I have a shot at a Kona slot (Ironman Championships in Kona, Hawaii), but until then I’m going to save my money. As far as tri teams go, I think they can be great. However, I don’t think a team is right for me, at least right now. I’ve found that many of those folks, who are great people, just take it wayyy to serious. I probably talk about tri stuff more than I should/want right now; so adding an entire social network devoted to triathlons would be too much.

So… what does that leave? I guess “blogging” (I hate that word) to the few folks that entertain me by reading what I’ve written. I seriously dread having to record missed workouts and bad dietary choices, especially if others are going to read it. Avoiding the dread of admitting to my “bad days” helps me stay on track, which in the long run will help me accomplish my goals.  I know there will be set backs, but that’s what life is about. Nobody is perfect, but staying the course and being accountable helps one make it through, no matter what the challenge.

This year I’ve signed up for three major races, two half Ironman distance races and one full. It’s going to be an exciting year of racing and I’m looking forward to it. To get the season started off right, I’m doing Eagleman 70.3 in Cambridge, MD. Following that, I’m super stoked about racing with my brother again, this time at the Superfrog 70.3 in San Diego, CA. Superfrog will be my ‘A Race’ this year and hope to smoke my previous personal record (PR) of 6:15 at Ironman Texas 70.3, by finishing under 5:15. Dare I say sub five hours? I’ve got lots of work to do either way. Finally, a month later I’ll be doing Ironman North Carolina (formerly Beach to Battleship) with some old Ranger buddies. This is the full meal deal, 140.6 miles, and I can’t wait to feel the pain with some old friends.

I’m going to wrap it up here.  I just wanted to get some thoughts on paper, get some folks in my corner, and get this year of racing kicked off. I look forward to hearing your comments, your cheers, your jeers… and of course the ball busting. More to follow...

Cheers,

Scott

10 pounds short? Just add carbs!

So, I’m currently sitting between 185-188 lbs. That’s just about ten pounds short of my 178 goal by race day. <Insert sad face here> I had some distractions the last couple of months and really couldn’t get back into the groove once I dropped below 190 lbs.  I’m not sure what those 10 lbs will equal on race day, but I do know the 20+ pounds I did loss should be pretty significant.

That being said, starting tomorrow I begin carbohydrate loading.  That means about 75% of my diet will be carbohydrates.  Unfortunately, that does not mean I can have a steady diet of Twinkies and Little Debbie’s, all though that does sound pretty good.  What it does mean is about 1 cup of Bulgar wheat, 3-4 times a day until the race.  I’ll also be supplementing the Bulgar with pasta to change it up a bit.  All said and done, it’ll be about five meals a day for a total of 600g of carbohydrates, about 2400 calories in carbs alone… ouch!  I wish some of those calories were Margaritas! No worries, I’ll still be getting my protein though.

Carb loading saturates the muscles with glycogen (energy to the muscles) which helps keep you moving and preventing the dreaded “BONK!” which is one of my biggest fears for such a long race.  Fueling the body is critical and without the fuel, it could be a short day or a very, very long painful day.  This will also cause me to retain water, which means I’ll probably be even heavy at the start of the race.  Not a big deal since the first hour and half I’ll be swimming and the water in my muscles will slowly absorb as the day presses on.

As far as the last ten pounds, it’s not over after the race.  The goal will be to finish off the last ten pounds by the end of June.  I haven’t done any strength training since I started training for the Ironman and I am really looking forward to getting back into the gym.  Studies have shown that the best way to lose weight is combination of cardio, strength training, and a clean diet. So, I’ll hit weights, stay on the cardio, and keep it clean.   I’ll be shredded in no time!  We’ll see about that…

Wednesday is three days and a wake-up!