Every Fookin' Light

Swim Day

1 x 150- Warm-up
5 x 200- 3:00
5 x 50- Sideline kick
3 x 300- 4:30
5 x 100- 50-5, 7, 9/50- stroke count
1 x 500- odd- easy/even-hard
1 x 100- Cool down
total- 3400 yards

Ride Day
Time- 1:30
Distance -29.65mi

Back into big swim sets and I feel strong. Not super-strong and not overly fast, but it is getting there. I made every time standard today, and even brought that final 500 in under 7:20, which means that my hard laps were pretty quick compared to my easy ones. I really like a set like that, it helps me dig deep and attack each lap because I know I've got a cruise coming.
As for the ride, I counted and there are approximately 97,563 lights on my route into town. And every single one was red. Not a couple of them. Not one or two. Every damn one. Check out the pace graph on my Runtastic page. See all those stupid yellow peaks and valleys. That is a visual representation of GO! Pedalpedalpedalcrankcrankcrankwhatthehellyellownononononodon'tturnnoooooooRED. Very annoying. Screwed up my pace too. Nevertheless, I persevered. There are plenty of smaller bump climbs on this ride, even though the big opening is a long descent. And I have to admit something. When I go over a bumpy part of the road I make a motorcycle noise, "Br-r-r-r-r-r-r-r-r-m-m-m-m-m-m!" It keeps things fun.

A Live-Fire Brick (Now With More Gunshots!)

Brick Day
Ride
distance- 23.7mi
time- 1:14
Run
distance- approx. 2.4mi
time- 20min
total time- 1:34

Another brick has been placed into the Fortress of Fitness, and its a strong, confident brick at that. Rather than ride down into Waipahu as I have been doing recently I rode instead on to the military base near my house, Schofield. At the beginning of my training I rode here all the time. It is close, it has a good climb, and it feels safe because the roads are well maintained and people drive like they are scared of/respect the MPs on patrol. And did I mention Kolekole Pass, the good climb? Yeah, because there's that. Not the longest climb in the world, but is hits some pretty decent grades, which is important to me as a teacher (get it? get it!), and takes me about fifteen minutes to get up. Any quicker I count as a win. But halfway up today I encountered a sign that one only finds when riding on a military base:

Ohh, that's what all the boom-boom is...

This sign was guarded by two bored looking soldiers and a barricade. I thought I heard more ratt-a-tat-tatting and pew-pew-pewing than normal. So I flipped an n-turn (downhill = n-turn, right? No?), rode back down to the base of the hill, turned around again, rode back to the barricade and the now confused guards, and then back down and off base.
I got home, practiced taking off my shoes while still riding the bike to make for a quicker T2, and I think this is going well and plan on doing it next Sunday, and quick fast threw on my Bikilas to run.
The run plan was a simple out-and-back to the main road. I pushed hard, didn't negative split but came close, and it felt good. It was a solid confidence-building transition run. I remember my first brick and how much that run sucked. Now I feel strong running after a decently fast 23 mile ride. The whole training for an Olympic distance tri has something to to with that I'm sure. My runs overall still aren't where I'm happy, but next Sunday should be successful in that it will be fun.
Rest day tomorrow, swim and game plan for Sunday on Friday.

Two Days of Strong

Monday
Swim- 3250yds
Bike- 30mi/1:27

Tuesday
Run- 45min fartlek

I know I haven't been writing my swim workouts down and I'd like to but I keep doing this away from my workout sheet. Know that it's big yardage, there are multiple 500s in there, and some drill work. I feel very strong in the water right now. I'm pacing under 1:30 on every set, many times going as low as 1:20/100yds but probably hovering around 1:25/100yds. It feels so damn good to swim this way again. I know that going up against guys and girls who swim and only swim I'll still get beat up, but my inner fish is quite pleased right now. Full disclosure: I was supposed to swim yesterday (Tuesday) too, but I could barely keep my eyes open while I was getting ready and decided sleep would be a better choice. Skipping workouts bugs the crap out of me and makes me feel weak, but I think it was the right choice. And as I type this my throat is getting sore and my ears feel a little clogged. Hopefully it'll pass in a day, but today I have a brick planned and I might lighten it up from the distances I want to do. Or I'll fight through that shit, be happy I did, and then be sick and recover on my rest day tomorrow.
The bike went well also. I feel stronger and stronger on the bike. This one, as Monday's have been for a while, was a ride in to Honolulu and mostly downhill or flat, with only a few short climbs I powered up. And by powered up I mean I'm up, out of the saddle, really trying to stomp up the hills and making it hurt. After Sunday's 50-miler, pounding up hills then next day means there is much the hurtage. It's good, makes Dirtbag strong.I still like my new seat as well and am nearly ready to write a review. Couple more rides ought to do it.
Yesterday's fartlek run went pretty well. Legs felt stiff to start (SHOCK!) but by the halfway point they had loosened up and my sprint sections we going fairly fast. I would still be caught by an elderly, asthmatic, fat, lazy rhino at full tilt, but maybe not a blind one with a broken knee. And I finished covered in gnats again! What the hell, gnats? What the hell? I didn't even see this cloud. They were ninja gnats, probably sent on a suicide assassination/retaliation mission gone horribly wrong. As a final insult, my stomach cramped up again in the last five minutes of an otherwise healthy run. I don't know what's going on with my stomach and running but it displeases the Dirtbag. Information will be given to Sister Dirtbag, Official Trainer of Team Dirtbag and we'll see if she has any ideas. I wondering if hydration is my problem. I don't think I've changed anything about my diet between now and all the training I was doing during the last four months.

Cycle Day

Today was my second bike day. I still don't have a real ride so to the gym I go to sit on their stationary bike. I know it's not the same, not nearly close enough really, but it's my option right now. At least my legs are getting used to working they way they should be on a bike. The search goes on.
Today was 40 minutes, resistance set at eight except for the last ten minutes when I ramped it all the way up to nine. RPMs stayed between 85-95 for the most part, plus holding over 100 for the last minute. I traveled 10.93 imaginary miles.
After the ride I headed to the weight section of the gym. I have been doing some reading and talked to a few people and learning that weight training is good as long as it's high rep/low weight, which builds strength but not size. I knew this but it was good to hear it from people in the know. So until I get my own bike and can ride from home bike days will be weight days. Once I do get my own bike I'll drive to the gym for my run from the gym and then lift. I'm still ironing out my weight to reps ratios for some of these lifts since I normally lift heavier and to failure (sets of 10 or less reps).

3 x 15 pull-ups (I knew I wasn't going to be able to do all of these yet, even though pull-ups have been part of my routine for a while. So the reps were a goal but I expected failure. I actually did 15, 10, 4 1/2. It'll get better)
3 x 15 military shoulder press - 25lbs
3 x 15 bench press - 55lbs (Worked to failure. Actual reps were 15, 15, 7)
3 x 15 seated row - 120lbs
Stretch

Like I said, lifting like this is new and hurts in a whole different way. I'll be fiddling with weights and trying out different lifts to keep my muscles guessing. I also plan on adding at least a triceps lift soon, once I feel a little stronger in the water. I should be doing leg work too but the frequency of leg-based cardio is making me think I should wait on that for now. I'm concerned with burn-out and over-training. That's also why I didn't do any core work today. It'll be done after my run tomorrow.
Back on the hunt for a bike. Hope I find something soon.

In the Swim of It

Swim Day
Recommended: 500 yards
Yeah, my ego wouldn't let me do that, even though it's my first swim workout in I'm not sure how many years. But I didn't do much more, really.

Actual Workout (all freestyle unless otherwise noted)
5 x 100yd on the 2:00 (all done in 1:30, not pushing, 70% intensity)
1 x 50yd drill
1 x underwater (because I'm still Courson at heart and no workout can go by without one)
1 x 100 IM
1 x 50yd sprint (0:35...*sigh* total stroke technique breakdown)
1 x 50yd cool down
Total Yardage: 725yds

I'm not thrilled with how I swam, but I'm being smart about it and shouting down my ego. Because my ego still vividly remembers killing myself for two hours five days a week, plus morning workouts and knows that compared to that this was a warm-up. But I'm not in that kind of shape any more. More than anything this reminded me that the best training for swimming is swimming. Nothing else really does. You can maintain with weights and cardio, but it's not the same.
My core felt weak, droopy, which made it feel like my hydrodynamics were non-existent. This means that on non-swim days I'll be hitting core exercises to tighten that up. My triceps also weren't as enduring as they need to be. But when I've been lifting I haven't been doing light weight/high rep so that makes sense. I knew that was going to have to change when I start working out with weights again. I was also breathing way too much. These three things worked together to make it feel like my stroke feel like it was breaking down very quickly.
But it's there. The technique is still in my body, it's still in my head. It's good to know that I can still analyze my stroke like I've done because that means I can fix it.
On the up side, I didn't even break a sweat. (Har har har, little swimmer humor there)
Also, I have two possible leads on bikes and I'm waiting with baited breath to hear back from one or both of them. (Addendum: One lead now, the other just fell through. Bummer.)

Many thanks to those who have already donated to the cause. If you're interested, please click on the paypal button.

Training and Shopping

Training Day 1:
Bike 50 minutes. I have no bike yet so this was done at 24 Hour Fitness. My plan for today was to just get through, since I haven't ridden in I-don't-know-how-long. My rpms averaged 85-90 the whole time and I traveled 12.95mi. Legs felt wobbly afterwards, but not too bad. Next time I need to remember to bring a water bottle. Want a real bike.
And that leads to my first official shopping trip. I went into Waikiki after I got back from the gym to check out Island Triathlon & Bike and ask some questions. Fred, the guy who I talked to while I was there, was great. I rode the bike in and parked it in from of the store and he was immediately saying, "All right! Two wheels are better than four. Now you have to be the engine." I told him that's what I was there for and he grabbed me to start pointing the way.
Talk about an intense salesman. But in a good way. Fred wasn't trying to sell me because he needed the commission or because its his job. Fred loves this stuff. Loves loves loves. And that is a whole different kind of sales pitch. "Check this out!" and "Look at these!" and "Feel this! Weighs nothing!" It's like if I got a job at a Yamaha bike shop. I would be crazy on the poor customers. Alas, Fred's store was also about as high-end as it could have gotten. I quickly realized I was not in the right place.
"Ok," Fred said to me, "you aren't going to want to buy the lowest level bike. You really should start a step above that so you're really getting a better deal for your money. Here is our step-above bike." It's a beauty. It's also $1,500. My brain twitches. "Uh, Fred, maybe we should look at the low-end bike." Which we did. Another beautiful piece of machinery. $800. "Of course, we'll let you finance interest free for twelve months. The bike and everything else you'll need, which should be another $200-300." Yeeeeaaahhhh...ummm, sorry dude. I'm pretty sure that's just not going to happen.
Basically, I went into a fancy jewelry shop and said, "Hey, I want one of them rings that changes color when I'm mad." Or I walked into a Ducati dealer looking for a moped. "But a quick one! In red!"
Fred understood, even pointed me towards a used bike shop on the island which I'll check out Monday, since they are closed on Sunday. He also answered other gear questions I had. The gear at their store was, like the bikes, really nice. And really a whole lotta much money. If I ever do get really in to the sport and am willing to drop some serious change on it, Island Triathlon & Bike will get my money. But not today.
Also, I'm working on getting a paypal donation account set up for this blog. Hopefully will be all ready to go in a few days.
Tomorrow, a run!

Gear Bought & Training Update

Today we went to Sports Authority to grab some easy-to-get and much needed swim gear. I got myself some socket rocker goggles by Speedo, which makes me happy. I wanted the hardcore, plastic-only ones like I used to wear but they didn't have, so I got the next best thing.

I also picked up two swim caps, which I never used to wear except at meets because they are uncomfortable. But I never used to have hair like this, and it must be tamed! I will not have it choke or slow me down. Into a cap with you then! Right now I'll be swimming in board shorts, though I think I have an old pair of zoomers hidden away somewhere. Drag is good, it'll make me stronger. I have a feeling the swim will be all arms so I can save my legs for legs two and three.
I also needed a cheap watch so that I can keep track of my times. Sports Authority was not much help in the "cheap" department. They had fancy watches that keep track of heart rate, splits, phase of the moon, blood type, caloric intake, respiration, mood, toenail length, and so on. I was just looking for a bloody waterproof watch with a stopwatch feature. To Target! $10 later I have my watch.

As promised, here is the link to my training plan:
The Original 13 Week Sprint Training Plan
I may make some modifications as I find out how my body handles the schedule. Those will be tracked here, of course. I'll be starting in on Monday with the first workout. And tomorrow I'll be heading into Waikiki to check out our local triathlon store, Island Triathlon & Bike, to ask some questions about training and gear. Maybe they'll have some leads on cheap bikes.
One last thing. As soon as I can figure out how to do it I'll be linking a Paypal account to this blog and asking for sponsorship (donations). This feels awkward for me, asking for friends to chip in so I can work out, so here's how I'm going to alleviate some of that feeling. Assuming donations do come in, once I get enough to help me get started getting my ride on and sign up for the race I'll take the extra and put it towards a charity. I think most triathlons are sponsored by one charity or another so I'll take a look at that. If not, I'll choose one on my own. There, now I feel better about subtly asking people for money. Hopefully this won't be a one-off deal and eventually, once I'm set for gear, I'll be able to use a larger percentage towards charity and a smaller towards race registration. When I'm at the store tomorrow I'll also ask if they have any suggestions for sponsorship, since I've seen a few things about it on boards. The sponsorship link on the Ko'Olina Tri website itself, though, was not what I thought it was. Bummer.
Signing off for now. Will update either tomorrow after the trip to the store if its amazingly helpful and I just have to share, or after my first day's training. Thanks for reading.

Training Log Supplemental:
After a little more investigating I may have found another training program I like better. I can't link directly to it because it's a .pdf but the website its from is called Sprint Triathlon Training. I had to sign up (free!) in order to get to the file. I think it might work better than the other. Time for some homework.

Tri-Inspired

Why did I start this blog, you ask.
I blame the book.
I'm in the middle of reading Born to Run by Christopher McDougall, a very well written book about a tribe of superathletes who live deep in the wilds of Mexico who are somehow able to run amazing distances with none of the fancy-shmancy technology us civilized people bring to the sport. The American main players in the story are nearly all ultramarathoners, people who run 100 mile races through the desert or the mountains or the snow or whatever for fun. Pick it up, it's very cool.
Like I said, this book is all about running. I am not runnings biggest fan. I run, mostly, because I don't want to get fat. Because I'm vain. But more and more, especially since I started running in minimalist shoes known as Vibram Fivefingers I'm enjoying running. Which is strange for me. For my whole running life I've been a slow, plodding, fighting through this and hating it, kind of runner. But now I feel light, I feel different, I feel connected to my body and the world in a whole new way. Barefooting will do that for you. According to tons of research, its also a lot better for you than arch supporting, heel cushioning, shock having, sneaks. Those change the shape of your foot and weaken the muscles that are there specifically to help you run down food. So I'm a minimalist convert. I'm not here to preach. Today.
Today I'm here to state a new fitness goal. I go to the gym on a regular basis, have been for year. Monday, Wednesday, Friday, run, lift, abs, stretch. I love the gym, love working out, love making it hurt. And I'm kind of bored with it. I'm working out without a real purpose beside staying fit. Which is fine. It got me through. But I want more and the book inspired me. But not to go all runner crazy. If I was directly inspired by the book I'd set my sights on a marathon, but that just ain't happening. Not any time soon. That doesn't sound like fun to me. A triathlon, however, now that sounds fun.
A quiet part of my brain has been nagging me about trying a tri for a while now and I've been pretty good at ignoring it. Alas, no longer. It hit me on my ride home from school today that I really wanted a new physical challenge that I knew would hurt and suck and make me stronger in every way. And a triathlon has one leg that's right up my alley. The swim. I've been a swimmer for a hundred years and am pretty confident that if I had to, right now, as I sit here, I could throw down some pretty respectable times for someone who hasn't trained in a pool in at least two years. Which leaves the run, which I've been working on, and the bike, which I've always hated. I never use the bike for cardio. It hurts more than helps as far as I'm concerned. That's right, I'm a big bike baby. And that is going to change...I hope.
The ride is going to be the biggest challenge for more than just that reason, however. You see, I don't actually own a bike. I know, I know, this seems preventative to the whole "I'm going to do a triathlon" thing. I'm working on it. Good competition bikes aren't cheap and I'm a broke teacher, so I'm looking into ways around the price. Until I own a bike I'll just have to use the stationary ones at the gym. These won't be as good, but it'll do for now. And if I can't find or afford a bike by October 24th, the date of the Ko'Olina Sports Festival and Sprint Triathlon...well I don't know. But I'll be trained and ready for it.
This sprint tri, for those of of you wondering, is a 0.9mi swim, a 13.1mi ride, and a 3.1mi run (which you would know if you followed the links. So lazy sometimes.). I may be overly optimistic, but I think this is doable. (Though the ninety dollar entree fee, not so sure.) I'm not starting out flat footed, after all. I'm in decent shape. I've also found a 13 week and a 12 week training program for sprint triathlons which I am looking at and will follow to prepare. When I choose the one I'm using I'll post a link. The astute among you will have noticed I have less than 13 weeks between now and Oct 24th. Well, guess I'll just have to make the best out of it.
I'll be tracking my progress here, posting training reports and other triathlon-related updates. This serves a dual purpose: it will help me track my progress and it will keep me honest. I couldn't back out now. I've told the entire internets what my plan is.
Onward with strength, power, and intensity!