JustKev.in  •  From Lazyman to Ironman, one inactive guy's journey to triathlete (and everything else under his beer helmet.)

unorganized training

I am less than 3 weeks from my first triathlon of the year and I am in no way training like I “should” be.  I have battled back issues, lack of motivation and job stress this year, but those are all excuses.  I am extremely excited that the race is coming up and although I am not training correctly, I am fitting in workouts.  I wore my Garmin while we walked around the Greenway at Earth Day festivities and for mowing the lawn and walked a total of 4.41 miles.  I rode my bike to a pub last Saturday night to meet up with a buddy before he goes to Afghanistan with the Army (4.44 miles and 3.87 miles).  I ran at lunch on Monday (3 miles).  I wore my Garmin while I went to the zoo on Tuesday with Jenn, Mia and Sadie (6.31 miles).  I rode to work on Wednesday (9.79 miles) and back home (9.59 miles).  Since Saturday, I have logged 41.42 miles and burned 4,050 calories.  Again, this is not ideal training, but I am finding things to do that work with my schedule.

I hope to get some swimming in this weekend and possibly a “long” run of 7 miles or so.  Also, I want to get Melissa back on her bike!

Speaking of Melissa, she fired me up for Tri the Rock coming up on 5/8/10 with this post that includes a reference to one of my favorite stickers on my “new” 4Runner:

PR for 10K and a race from a new perspective

I PR’d my 10K race time on Saturday at the Run Like a Nut race in Florence, SC.  It was a fun event, but mostly because I ran it with 4 other friends.  The event staff and volunteers were less than “fun”.  I should say that all I needed to be entertained was the boy at one of the turns that was ”dancing” the left turn indicator and the lady giving out pecans (it was a part of Florence’s annual pecan festival) from in front of her house.

The best thing was giving a good effort, relatively pain free (a little sore in my right knee) and finishing with a 10K PR of 55:35.

The crew - ready to rock!

The crew (Brandi, Karen, Ryan, Crystal and I) - ready to rock!

Crystal & Brandi before start

Crystal & Brandi before startBrandi bringing it home!

Brandi rockin' her first 5K!

Brandi rockin' her first 5K!

First 5K in 30 minutes!  You go girl!

First 5K in 30 minutes! You go girl!

Karen heading to the line!

Karen heading to the line!

All smiles!

All smiles!

Great job Karen!

Great job Karen!

Me heading in!

Me heading in!

I was trying to pass this guy the whole race!

I was trying to pass this guy the whole race!

He took off in a sprint and I couldn't catch him!

He took off in a sprint and I couldn't catch him!

It's all good, still a PR!

It's all good, still a PR!

Ryan & Crystal (she's behind him) about to fight it out

Ryan & Crystal (she's behind him) about to fight it out

Ryan & Crystal starting full out sprint!

Ryan & Crystal starting full out sprint!

Ryan blocked her out to take it!

Ryan blocked her out to take it!

Karen & Brandi after race

Karen & Brandi after race

Group after race

Group after race

Group after race photo by London (Brandi's 3 year old daughter)

Group after race photo by London (Brandi's 3 year old daughter)

Brandi London & Crystal after race

Brandi London & Crystal after race

After the race in the car minus Karen

After the race in the car minus Karen

Crytal in the car on the way home

Crystal in the car on the way to the race and wearing $400 sunglasses!

Ryan & Crystal

Ryan & Crystal

Karen & Crystal

Karen & Crystal

Also, this weekend, I was fortunate enough to be able to give back to my fellow runner/multi-sport athlete community and volunteer at a local event.  It was the Inaugural Recon Double Trouble Off Road Duathlon at Anne Springs Close Greenway.  I had a blast working the event, but it takes just that – work.  There were several volunteers and they could have used more.  To all of those that compete in these types of events: volunteer all you can.  It makes the event not only more enjoyable, but even possible.  I hope I helped out with some great photos as I became a sort of unofficial event photographer and even helped hand out awards at the finish.  I provided all 1275 photos that I took of the event to the race director, Marcus Barton, so that he could use at his discretion.

I wanted so bad to race this event, but given the injuries I sustained after the BRR and Cane Creek, I have decided to keep my races to running only in an effort to continue on and finish my first marathon in December.  The next two Saturdays are preview runs so I will see what I am up against!

Recon Off-Road Triathlon Race Report

This Independence Day weekend was one to remember.  On Friday, I was a spectator for the first time at a race.  Melissa and Chris ran in the Miles For Marines 15K.  My feet were certainly itching to run, but I didn’t want it to interfere with my performance at the triathlon the next day.  So I sat that one out and cheered them on with Mia, who played on the playground the whole time they were running.
Melissa & Chris Before Start

Melissa & Chris Before Start

Melissa & Chris Start

Melissa & Chris Start

Melissa & Chris

Melissa & Chris

Melissa & Chris Finish

Melissa & Chris Finish

Melissa & Chris Finish

Melissa & Chris Finish

That afternoon, I went to Omega Sports to pick up my triathlon race packet and spoke to the event organizers who told me they were going to have a race briefing that evening and that I could come.  I figured since I was camping at the site anyway, it would be great to see what they had to say.  They went over all race logistics and gave us some good info and pointers for the course.

That night, Jeff, Melissa, Chris and I camped out and I slept in my bivy sack for the second time.  The night was fairly uneventful, with only one critter that decided to visit us around 3AM.  It rummaged through the trash and woke us up and Jeff made some noise and it ran off.

bivy sack!

bivy sack!

That's right, # 13!

That's right, # 13!

That's right, # 13!

That's right, # 13!

morning lake

morning lake

 

morning lake

morning lake

 
morning lake
morning lake
morning lake

morning lake

calm before the storm?

calm before the storm?

At around 6:30AM I woke up, took a shower to warm the muscles, stretched some and went to set up my transition area.  It was nice to have a 2 minute walk to the race site.  I was early enough to get the second best spot on the bike racks.  It helps to get a spot that is close to where you exit and enter on the bike.  That way you don’t have to run very far with your bike.

After that was all set up, I went and got body marked.  They draw your race number on each arm, and your age on the back of your leg.  The numbers are the only identifier you have in the water and the age tells other competitors if you are in their age group or not.  If you are, they will be more inclined to try and pass you as you are categorized within your age group for awards.

I went back to the campsite and sat and went through the bike course in my head.  I know the trails well and I put visual images in my head of the turns and spots to be careful.  I have suffered some falls a couple of times and I remember those areas all too well!

After that, I stretched some more and went to the water for a warm up swim.  The first thing I noticed about the open water lake swim as opposed to the pool is dirt.  The lakes smell and taste (yes taste, I tried not to get any in my mouth, but it is impossible) like dirt.  I assume that is because it is full of dirt!

The Swim

I got out of the water and with less than 10 minutes until race start, I consumed some Hammer Gel and took a few sips of water.  I walked back to the lake and most everyone was in the water at this time.  It was an “in-water” start, meaning that everyone got in the water before the start siren went off.  They announced a few last minute directions and then said “swimmers on your mark” and the siren went off.

I knew from reading about triathlons that when a bunch of racers are standing in the water in relatively close proximity to each other, that when they start swimming and go from a standing position in which they are taking up about a square foot of water surface area and go to a horizontal position taking up 6 feet in length and a foot or 2 in width that people are all over each other.  I tried to avoid that by starting about 5 feet behind the mass.  That still wasn’t enough.  After the start legs and arms were hitting mine and I was doing the same.  There were just too many people around to be able to do a normal stride.  I made my way to the outside of the pack and got a little more room.  The other issue with an open-water swim is that the people are creating waves in the water which will splash you.  This makes breathing difficult to say the least.  I choked a few times during the swim because of that.  I spent a lot of the swim doing a backstroke so that I could breathe more easily, but this slowed me down considerably.  I exited the swim at 11:29, good enough for 33rd place out of 39 finishers.

About to start!

About to start!

People everywhere!

People everywhere!

The Bike

After exiting the water, we had a ¼ mile run up a grassy hill to the transition area.  I got on my bike and had a fast transition so I passed a few of the people that had beaten me on the swim.  I figured my best chance to get a decent time was on the bike.  I passed a few more people when I decided to ride through Steele Creek instead of walking my bike across the bridge.  Once we entered the woods, on a narrow trail, it made it quite difficult to pass people.  I did pass several people and had a respectable pace going.

It all started to fall apart when I realized I missed a turn and did an extra mile or so that apparently no one else had.  Like I said earlier, I knew these trails well and had studied the maps they provided.  I did what was mapped out.  Apparently they decided to cut the trail short and cut off an entire section.  That was fine, but they marked the turn with two small arrows off the side of the trail, which I missed until I came back through the area and saw that people had made tracks in the grass between the two sections of the trail.  At that point it was a mental struggle.  I was mad at the race directors for not disclosing the accurate maps and for not being more obvious with the trail markings.  Then I was mad at myself for not paying enough attention to see the arrows.  I tried to push a little harder to make up the time.  I did pass some of the people that I had already passed, which was frustrating too.  It was like doing the work twice!  I finished the bike with a bike split time of 1:34:45, which includes the two transition times.  That was good enough for 26th out of the 39 finishers.

The Run

After pushing myself a bit too hard on the bike, I was exhausted for the run.  I knew this was bad.  I have read that having a slow bike and a strong run is much better than having a strong bike and a slow run.  I had made that mistake.  The mental game was on again.  I was still mad at myself and it was hard to push myself when I am fairly confident I am not going to have a good time anyway because of my mistakes.

My calves cramped up a little bit, but not as bad as my first triathlon and I simply stopped and stretched them a bit.  I walked too much on the hilly 3-mile trail run and I finished with a time of 38:47, good enough for 32nd place on the run.

Even though I was disappointed with my time, it was still a very fun race and will do it again next year.  As always, the best moment comes when I see the finish line and I hear Mia yell “GO DADDY!” and I see her waving her pom-poms that she always remembers to bring.

You can see the official results here.  I wore the Garmin for the bike and the run.

Starting the run, about to realize that isn't water that is going to get in my eyes...

Starting the run, about to realize that isn't water that is going to get in my eyes...

Just starting the run

Just starting the run

 

Almost there!

Almost there!

On the way to the finish line!

On the way to the finish line!

Post Race Fun

After they gave out the awards, they decided to have some more competition.  They had 6 $50 TrySports gift certificates to give out.  3 to female winners and 3 to males.  The first contest was a pushup contest.  Needless to say, I lost out to a Special Forces Marine who could probably do 200 push ups without breaking a sweat.  The second contest was a Gatorade chugging contest and I didn’t even finish half of mine before two others were finished.  The last contest was where I shined.  The director called out, “Okay, for our last contest, whoever is the first female and first male to get back here after completely submerging themselves in the lake wins.  Go!”  I took off down the hill towards the lake about ¼ mile away.  I got about ¾ of the way down and looked back as I could hear people behind me.  To my surprise there were two girls and no other guys!  I win!  I dunked myself and jogged back to the top of the hill to collect my prize!

Melissa and her dog, Chris and I chillin after the race

Melissa and her dog, Chris and I chillin after the race

I am done already!

I am done already!

After dunking in the lake going to get my prize!

After dunking in the lake going to get my prize!

Heating Things Up

Mountain biking is harder than I remember. 

I changed the tires on my bike (because I can’t afford two bikes) back to the all-terrain tires that were original to the bike.  I also reinstalled the rear suspension all in preparation for the off-road triathlon this Saturday. 

Once I had this completed, I decided I would like to go for a trail ride at the Anne Springs Close Greenway.  I had planned a 6-7 mile ride and then a 1-2 mile trail run to do sort of a “mountain brick”.  The only time that I could get away was during nap time, which happens to be the hottest part of the day.  If you live in the south, you know how hot it was on Saturday.  It was in the mid nineties, but with high humidity, it felt even hotter.  There was very little, if any, breeze and there wasn’t a cloud in the sky to block the sun’s heat.  The one positive was at least on the trails, the trees do a good job of shading the sun.

I realized early on that I was not used to riding on trails and have become more accustomed to the smooth surface of the asphalt.  I figured there would be some adjustment, but since I have ridden a mountain bike on these trails numerous times, I figured I would not need that much.  However, it has been almost a year since.  About a mile into it, I notice that my pace is not that much faster than my normal running pace and it worried me a bit.  I ended up doing a little over 7 miles, but it took me over an hour.  See the details here.  Compare that with my time on the bike leg of Tri the Rock Triathlon of about 50 minutes for the 16 mile ride and you can see how much slower that is.  I did get more comfortable throughout the ride, so I hope I will be okay this Saturday.  I just hope I don’t embarrass myself!

The worst thing that happened was that when I got home, just looking for some relief from the heat in the air conditioning, I noticed that it felt just as warm inside as it did outside.  I checked the thermostat and it said it was cooling and set to a temperature of 74, but the actual temperature was reading 85.  I asked my wife if she had changed it lately and she said no.  I went outside and the fan was not running, so I checked the circuit breaker.  Tripped.  So I turned it back on and went to check it again.  I could hear it running, but the fan wasn’t spinning.  I gave it a few minutes and checked again.  Tripped again.  Shit.  Luckily we still have a home buyer’s warranty that we renewed last year due to the age of the HVAC system.  I placed a claim and then called the repair company and asked if it were at all possible to get Saturday service.  They told me for an extra $50, they would come.  Okay!  The guy came out around 6:30 and it took him all of about 15 minutes to replace a capacitor that had blown, apparently due to overheating.

I took Sunday off since Jenn had to work and today is an off day.  I will swim tomorrow and Thursday mornings and run Wednesday morning.  I might do a bit of jogging on the trails on Friday, but I won’t do much.  Hopefully this will leave me prime to not suck at the bike leg too much.

Best Week so Far

This week has been the most intense week I have had training wise.  That is the reason why I didn’t get a post up yesterday.  Once I got home from work, I just kind of crashed and didn’t feel like doing anything.  A quick 12 hour rest was all I needed though.

I will start with what you have missed.  I commented on the bike ride to work on Tuesday and here is the link to the stats.  The ride home was much the same, and although it was late (I had to work late) I had fun with it.  I actually passed another bicyclist, sure he was on a mountain bike and not really trying, but I still passed him!  It is also fun when a car passes me right before a turn or railroad crossing and they slow down more than I have to.  It gives me a chance to “ride” their bumper, but I have my hands on the brakes and I am always ready to swerve around them if they do something stupid.  Come to think of it, maybe I shouldn’t do that…  Anyway, here are those stats.

The next morning, I woke up early again, went to the pool and swam 700 yards.  Once again the swim is feeling comfortable, which is growing my confidence.  I went back home, showered and jumped back on the bike to work.  Much the same, nothing special there.  Here are the stats.  The ride back home Wednesday afternoon was good, but very hot.  It was about 1:30 in the afternoon and about 95 degrees with full sun.  Here are the stats.  I was a little slow, but it was hot!

I woke up early again this morning and went for a run, but I slept in about 30 minutes longer than I wanted to.  I needed the rest!  I was able to squeeze in about 2.85 miles before my wife had to leave for work, and it felt pretty good.  It was cool, but the normal SC humidity is back.  Here are the stats.

Since Sunday morning, I have ran 14.14 miles, biked 35.75 miles and swam 700 yards.  I plan to swim at least 700 yards tomorrow morning and will probably bike to work again.  Add to that another run on Saturday morning and I have greatly surpassed total training for previous weeks.  This all works to add to my confidence.  If I am going to go the distance, I need to be able to do the training.  Oh, and not counting the swim, in the last 5 days I have burned an extra 3,385 calories.  My diet hasn’t been perfect, but I will look to shed a couple of pounds when I start to taper next week for the off-road triathlon.  I will keep you posted.

Wet Morning

This morning is wet.  It is raining, but also I was able to roll out of bed at 5:15 and head to the pool!  I was able to get in 700 yards of swimming, or 28 lengths of the 25 yard pool.  It was a challenging workout, but I felt very good with my form and I can tell it is improving.  I am still concerned that I feel the need to rest between laps, but I was able to rest less today.  I did 100 yard repeats with about 20 – 30 seconds rest between each.  Normally I would only do 50 yards before resting.  I am also still concerned that I won’t be as comfortable in the  open water (as opposed to a pool swim) when I go to my next three triathlons that I have scheduled. 

Next up is the Recon Off-Road Triathlon and Relay at Ann Springs Close Greenway in Fort Mill, SC.  It will be my first open water swim, but I am confident I will be able to swim the short 400 meter course.  It will also be my first off-road triathlon which consists of mountain biking and trail running instead of on paved roads.  It will be nice to run in the shade of the woods in July though!

After that, I will compete in my first international distance triathlon at the Assault on Cherokee at Kings Mountain State Park near Gaffney, SC.  It will be a 1300 meter swim, 26 mile bike ride and a 10K run.  This will be my biggest triathlon event of the year.  It will certainly test out how well my training efforts have paid off.

Then I will compete in the Cane Creek Triathlon in Waxhaw, NC.  It is another sprint distance triathlon, but it looks to be a nice event and it is close to home.  My brother in law, Alex, will also be competing, so that will be fun as well.

My hope is that these three events, combined with the marathon in December, will give me the motivation to continue my training and give me the confidence to do a few international distance triathlons in the spring and early summer of next year and shoot for completing a half iron distance triathlon in the fall.

Next up training wise is a bike ride this evening if the weather holds out as they are calling for storms again today and then a run in the morning.  I will try to get the time on Friday morning to swim and then bike to work.

Watch Out For That Tree!

I have not written anything for several days, but I have good reason.  Last week my training was only so-so, but I had a blast at the ASC Greenway Trail Run.

The morning started off well, I woke up, showered and stretched a little.  I went downstairs, got some water and took my vitamins.  Fed the dogs and apologized to Althea that she couldn’t come with me.  Diego said never mind, I’ll stay here.  I left the house before anyone else was awake, so it was a calm and quiet morning.

I drove to the race site, about 10 minutes, and got there at about 6:35.  The half marathon race planned to start at 7:30, and my race, the 5 miler, to start at 7:40.  I picked up my packet which turns out to be nothing more than a number, which was disappointing, but for only $10, what could I expect?  And apparently $5 goes to the ASC Greenway.  I was not too bummed.  How many race tees do you really need?

I realized that I am very early and there is not much to do to get ready since things are so simple, so I took a walk to warm up.  I walked down to the lake to take in the beauty of the morning.  I then realized that the running route will take us along the lake.  Should be pretty.  I decided to follow the trail to see the condition of the trails as it has been raining all week.  The trails here really weren’t too bad, but I was concerned because I had read that some were on horse trails.  I got about 20 feet into the woods and I was hammered by spider webs!  Good thing I won’t be first!  I made a good loop around and back to the registration area to see what was going on.  More people are showing up and I look for anyone I know.  I didn’t see anyone at all that I know.  I figured I would have seen someone I know, but oh well.

I stood around for a while then decided I should go pee one last time (about 7:15 now).  I went to the bathhouse and there was a long line!  Well, it looked like a woods pee for me.  So I followed an empty trail until no one can see me and I went.  At about 7:25 they gathered the half marathoners to the starting line.  I can’t tell a lie, a part of me wanted to be in that group.  But, I was to be satisfied with 5 miles today.

They fired the gun for the half marathon group precisely at 7:30.  But not before warning the group that there is a creek crossing about .25 miles down the trail.  They told them that there is a swinging bridge for those who would like to postpone getting their feet wet by running through the creek, but if they crossed on the bridge they were to walk for safety reasons.  I started to wonder if we were going the same way and which way I would go if we were.

At about 7:35 they gathered the 5 milers.  They told us the same thing and the creek crossing.  I could not decide what to do.  I finally decided that I would just see what it looks like when I got there.  But I knew what creek they were talking about and I knew that it could run pretty high after rains like we had.  I did some last minute stretching and ate some Hammer Gel.

Promptly at 7:40, they fired the gun for us.  Off we were.  The pace started off pretty slow like it does in most races with a group of people, but this was relatively small, with only 92 runners.  Pretty soon I settled into my pace.  Then the creek came into view.  It was running pretty high as I expected, but people are running through it.  Then I looked at the bridge.  There was a line of people that were stopped waiting to get on!  I said to myself, “Screw it!” and ran through the creek.  It was about 10 to 15 feet to the other side and about 2 ½ feet deep in the middle.  At that point I was having fun.  My legs were wet from my thighs down and I was making a squishy sound with every step, but I didn’t care.  It was fun!

Now we made our way down a gravel road by some horse and goat fields and it was still a beautiful morning.  I said hello to the goats that were staring at us like we were crazy.  Perhaps we were.

We crossed a highway where they had people stationed to stop the cars, but it was not busy at all.  After that, we ran through a field and back into the woods.  Now we were on a mountain bike trail and one I knew well.  We had a gentle downhill at first, but I knew we would be coming back up.  We passed by the first water station and I keep going.  I had my water belt with HEED in, so I was good.  I took the cue and pulled out the bottle and took a few sips, but I was able to continue to run.  I passed a few people that way.

Then I settled into a real nice pace.  I was feeling great and enjoying the woods in the morning.  It made me wonder why I don’t do more runs on the trails.  Then we came to where the half marathon trail and the 5 mile trail split up.  There were people stationed there to help us out.  We crossed over a swinging bridge and were now on a horse trail.  I have always hated hiking on the horse trails.  Were you are not dodging shit, the trails are so muddy that it makes it no fun.  The conditions today were no different.  In several spots, I had to jump over mud puddles or found myself slipping around in muddy areas.  I think I even splashed a girl that was running behind me although I didn’t realize it at first.  I heard her yell, “Oh yuck!” and I looked back, but for some reason I thought she splashed herself, but thinking about it afterward, I must have splashed her, because it hit her in the face and I don’t think that would be possible from your own feet when you are running forward.  Sorry about that!  I think she had good spirits about it though.

At one point, I was avoiding a muddy spot by running along the edge of the trail.  I must have been looking down and looked up just in time to catch a pine branch to the face.  Ouch.  I could tell that something had hit me in the right eye, but it just stung a little.  I kept running and a few minutes later, it was fine.

I went on to finish strong.  I was able to sprint past a few people at the end and finished with a time of 48:16, with a pace of 9:40/mile.  That was a little slower than my normal race pace, but this was not a normal race!  I finished 40th out of the 92 that ran and I actually placed 2nd in my age group.  Okay, there were only 3 runners in my age group, but I wasn’t last!

I went to my car and drank my Recoverite and did some stretching.  I walked back over to the finish area to see some others come through the finish line.  Most had finished by now, so I walked down to the lake again to see the half marathoners come through.  I waited for about 20 minutes and I saw them on the other side of the lake.  About 10 minutes later they came through.  The lead pack included two men and one woman.  About a minute behind them another guy runs past.  I walked back up to the finish line to see how they finish.  A minute later, they came into sight.  The woman is in the lead!  You go girl!  She finished in 1:41:13 with a pace of 7:44.  I thought that was pretty impressive.

A couple of hours after I got home, I realized there was a problem.  I could not keep my right eye open and it kept getting worse!  It was very, very painful and extremely sensitive to light.  I finally got Jenn (only at her urging though) to take me to urgent care and they dyed my eye and looked at it with a special light.  I had a corneal abrasion directly in the center of my pupil.  I could not sleep at all on Saturday night and I could barely keep my eyes open on Sunday even with all the blinds closed and sunglasses on.  I had to go to work on Monday and sat in my office with sunglasses on and was still pretty painful to look at the computer screen.

Tuesday everything was much better and I think my eye will make a full recovery.  But remember, watch out for that tree!