Update

I haven’t been blogging much lately. Most of my free time is split up between triathlon stuff and my girlfriend. My job has been busier than ever, so I don’t get as much free time as I use to. I am not complaining; I am in better shape than I have been since my 20s, I love spending time with Carol, and I am still employed even when my company has been laying off people. That is why you don’t see many posts anymore.

Triathlon Training
Here is an update of what is going on. After 5 triathlons I am pretty much calling it a season. I’ve started falling apart. I was supposed to do a race in August, but I tweaked my back (lifting my laptop out of its case of all things). I also think I did some nerve damage to my feet on a sixty mile ride (I had to finish the ride with my feet on top of my shoes) (I’ve recently switched pedals to help prevent this from happening again). But, one of the biggest things has been a tight chest with some shoulder pain when it happens (I been to the doctor and had a stress test, my heart is great). These things, along with the fatigue that accompanies training, means, it’s time to take it easy for a while.

I am still doing the Monday swims, and Wednesday spin classes, but I am cutting the intensity of the swim (if the coach says do 90%, I do 80%), and I am not doing double spins. Tuesdays I’ve been riding the Silver Comet with Carol. I have also been walking Cale every morning.

Because this year was my first year doing triathlons, I didn’t know what I was doing (even with the guidance of my friend Don and the Atlanta Triathlon Club (ATC). Next year I will be a little more prepared. I plan on only doing 3 triathlons (John Tanner Sprint, Chattanooga Olympic Triathlon, and Augusta Half Ironman). This will give me a steady progression of training, and hopefully not burn me out.

Carol
I’ve been dating Carol for 6 months now. Things are going great. We spend most weekends together, and will often meet once or twice during the week for a bike ride or dinner. I have met her mother and brother; and I will be meeting her dad during Thanksgiving. She has met two of my sisters (and she didn’t go screaming into the night), and will be meeting everyone in March for my mother’s 80th birthday. She has also met my dog (Cale thinks of Carol’s as her second home). Cale adores her (I think she may adore her more than she adores me) (Bitch).

As the t-shirt says, “Life is Good.”

Work
I survived this group of layoffs. My boss didn’t (I’m not too sad. I don’t want anyone to lose their job, but I was tired of working for him. I had started looking at other jobs in the company before he was let go.) I like the new boss, but he has a lot of stuff on his plate, and he is starting to become stressed. A stressed boss stresses out him employees.

He is starting to stress me out a bit. He keeps on sending me to meeting. I hate meetings.

Indian Springs Sprint Triathlon

Indian Springs (Tri the Parks) – Sprint Triathlon
Date of Race: June 26, 2010
Total Race Time = 1h 44m 23s
Overall Place = 308/408
Age Group = Male Master Clydesdale
Age Group Place = 15/22
________________________________________

Pre-race: I’ve gotten into a ritual the day before a race. I pack my tri bag, I go eat pasta (chicken penne pesto), I fill the truck up (if needed), I clean/lube the bike, I set the clock, I take a Motrin PM, and I drink a beer.

In the morning I shower (even though I’m about to jump into a lake), load the car up and head out. On the way out I will stop by Dunkin Donuts for a coffee and a bagel (I will also drink a mix 1 on the drive to the tri).

Warm-up: I am not much into warm-ups, but I did a short swim. After last week’s swim, I was nervous. After the swim I was walking back to transition and I overheard a couple talking. The guy was saying he would just swim with his eyes closed. I interrupted them and asked if he needed goggles, and if so I had some in my car. He did need goggles, so we headed towards the car. As we were walking to the car the girl jokingly asked if I had a extra helmet. I did.

At the car I realized my keys were in my tri bag in transition. I ran to transition and back (so I got a little run warm-up also), and lent a couple of strangers my extra goggles and helmet. I figured I could use the good Karma.
________________________________________


Swim: As a Clydesdale I was starting in the second to last wave. The course was a counterclockwise with 2 turns.

By 200 meters in I knew I was going to be fine. I felt good the whole swim, but the last 100 meters. The last 100 meters I battled another swimmer for the same piece of lake. We were climbing all over each other. This lasted till about 20 meters till the exit when I was finally able to pull ahead.

The transition area was up a hill and across a street. I’m not sure but I think it may have been in a different time zone (it was that far away).

Swim Time: 15m:22s

T1: T-1 was OK. Not super fast, but better than last week.

T1 Time: 1m:45s

Bike: I did good on the bike. I stayed around FT the whole time, and all I did was pass people. The course was hilly which suits me. All in all a good bike ride.

Bike Time: 47m:07s

T2: T-2 was not good. I came in from the bike and went down the wrong lane, and had to go all the way around to get to my spot.

T2 Time: 2m:40s

Run: The run felt like a forced death march through the Indian Springs camp grounds. It was hot. At every water station I took 2 cups, one to hydrate and one to dump on my head.

This was a hilly course. During one of the uphill’s I tried an experiment. I walked 100 yards. It appears I can walk faster than I can run. Yet, I still run instead of walk. (I really need to work on my run)
Run Time: 37m:27s
________________________________________


Post Race: After the race I hung out with some friends of mine. One of them finished 1st in his age group.

After the awards ceremony the girl that I lent the helmet too found me and returned the helmet (the goggles were laying on my car when I got there).

Rate your overall experience with this race: I would give this race a 4. I would do this race again.

Callaway Gardens Print Triathlon

Callaway Gardens – Sprint Triathlon
Date of Race: June 20, 2010
Total Race Time = 1h 5m 00s
Overall Place = 445/1098
Age Group = Male 35-39
Age Group Place = 27/71
________________________________________

Pre-race: I’ve gotten into a ritual the day before a race. I pack my tri bag, I go eat pasta (chicken penne pesto), I fill the truck up (if needed), I clean/lube the bike, I set the clock, I take a Motrin PM, and I drink a beer.

In the morning I shower (even though I’m about to jump into a lake), load the car up and head out. On the way out I will stop by Dunkin Donuts for a coffee and a bagel (I will also drink a mix 1 on the drive to the tri).

Warm-up: I am not much into warm-ups. I usually just mill about smartly.
________________________________________


Swim: As a Clydesdale I was starting in the second to last wave. The course was laid out in a c shape along the shore line. We were informed that closer to the shore you can stand, and closer to the buoys you can’t.

Watching the other groups I noticed they seemed to be swimming in slow motion. When my wave took off I found out why they looked like they were swimming in slow motion. It was because everyone was swimming that way. This was by far the worst swim I have ever done. My ass and legs would not stay near the surface of the water no matter how hard I kicked or the position of my head. The whole swim felt like I was in that commercial were the swimmers are swimming in caramel.

Another problem I had was the buoys were on my right, and I don’t sight well on my right. This caused me to swim an extra 50 yards. By the end of the swim I was toast. I decided not to swim till I hit the ground with my arms, and walk out chest deep, but I must have been in the only area that was deep in the whole lake. I stood up and went right under. This caught me off guard, and I flailed a bit before getting back under control. By the time I exited the water, my HR was 170 (my max HR is 174).

This was the worst swim ever.

Swim Time: 10m:43s

T1: I walked to my transition area, trying to get my HR under control. I took my time because I was worn out. The actual change went quick; the time reflects all the walking.

T1 Time: 3m:56s

Bike: I did good on the bike. I stayed around FT the whole time, and all I did was pass people. My average speed was 20.9 mph. (Not to bad when you think that when I joined the group my average pace was 15 mph.)

Bike Time: 25m:51s

T2: Had a better T-2 than T-1, but still not great.

T2 Time: 2m:16s

Run: The run was a short 2 mile run, and I still suck at running. Everyone I passed on the bike passed me, but I had a good time. I smiled the whole time, and shouted encouragement to whomever I thought needed some. (In hindsight this might not have been a good idea. The people I encouraged would usually get a surge of energy, and pass me. If I kept my mouth shut I could have placed higher. But what is the real difference between 440 and 445? (Don’t say 5))

Run Time: 22m:17s

________________________________________


Post Race: After the race I hung out with some friends of mine cheering their family.

Rate your overall experience with this race: I would give this race a 2.5. It needed more support in the lake (kayaks). It only had one boat, and it couldn’t get to a heart attack victim. Also, the bananas were warm and disgusting.

I probably won’t do this race again

Catching Up

It has been a while since my last post, so I will do a catch up:

Wednesday Weigh In 4-21-10:
237.6lbs
34.4% Fat

Wednesday Weigh In 4-28-10:
236.6lbs
37.8% Fat

Wednesday Weigh In 5-5-10:
235.0lbs
33.6% Fat

I am doing well, if you call tired and achy well. And, I am always tired and achy. There is a certain masochistic aspect to the triathlon lifestyle. A big guy like me should not be running the distances I’ve been running for the last couple of weeks (I started running more after my poor showing during the run portion of my first triathlon). My joints are achy from all the impact. My muscles are sore and fatigued due to the fact that I’ve also amped up my swimming and riding. This leaves me in a zombie like state all the time.

I’ve been thinking of investing in the company that makes Motrin (they are already getting a lot of my money). I asked my fellow triathletes, when do you stop feeling so tired? Some said the off season, but I know that is not true. I was tired then because I was building up for the season. One said before each workout, but I think he was just fucking with me. Many told me they would let me know if it ever happens to them. I also got the answer, “when you’re dead”, but how do they really know that. Haven’t they heard the term “dead tired”.

I got one piece of advice from a friend who thought my question was a little whiny. HTFU. So that is what I will do at the group ride tonight. I will HTFU.

John Tanner Race Report

John Tanner Sprint Triathlon
Date of Race: 24/04/2010
Total Race Time = 1h 29m 24s
Overall Place = 377/492
Age Group = Men Novice
Age Group Place = 24/45
________________________________________


Pre-race: I actually slept well. The alarm went off at 4:30. I got up, let the dog out, and took a shower. I had lain out and packed up everything the night before, so getting ready was a snap. While I feed the dog I posted on facebook that I was headed out to my very first triathlon.

Breakfast was a Mix 1 shake and a Clif bar.

The ride in was awful. It rained, and rained hard. I kept wondering what they would do. Would it be canceled, or delayed. It wasn’t.

I got to the park at about the same time as everyone else. By the time I got registered, chipped, marked, set up my transition area, used the rest room, and put on my wet suit it was less than 10 minutes to start.

Warm-up: With less than 10 minutes to start, I didn’t have a chance to do much of anything. I did stretch my arms as I waited for my group (last group) to go.
________________________________________


Swim: Last week during the OWS practice I was so out of breath that the thought of the swim started panicking me. But, a friend took me out swimming the Wednesday before the race and had me swim easy, and roll on my back and float to catch my breath that I became less nervous.

I wasn’t too nervous at the start of the swim. I started near the back of my wave, but not last. I felt good and was sighting well. By the first buoy the pack had separated and I was stroking well. I was passing red and silver caps. After the last buoy I did what Coach Jim told us to do. Start kicking hard to get blood to your legs. It sort of worked, my legs felt good, and I wasn’t too dizzy, but my heart rate was spiked and I was tired.

Swim Time: 13m:41s

T1: I jogged up the hill from the lake to the transition area. At the top of the hill I started walking, until I told myself I can catch my breath at transition. I started jogging again.

T1 was bad. Trying to get my wetsuit off I almost fell. Trying to put on my wet socks I almost fell twice. Putting on my shoes I almost fell. By then I decided to sit my ass down on the ground (my butt was already wet). Once on the ground I almost got run over a couple of times.

This was not a good transition. I need to do better.

T1 Time: Due to technical difficulties, unknown. (Long)

Bike: The bike ride went well. I was passing a lot of people (even a few ATC members). The rain made a lot of people slow down real slow on the turns, but I took the turns wide, and kept my speed up. On climbs I rocked. I climbed like a Norse god (not a cool Norse god like Thor God of Thunder or Odin Father of Gods, a small Norse god like Bob God of Virgin Wool (Patron of Ugly Sheep))(hey climbing like a Norse god, even a small one, is still climbing like a Norse god). I barley stayed to the right because I was always passing.

Bike Time: Due to technical difficulties, unknown. Felt great.

T2: T2 was not much better than T1, just less “almost falling”. The night before the race I was going to install a set of Yankz on my shoes, but couldn’t remember where I put them. When I put my shoes on I had to tie them (I don’t know how they became un-tied).

On my way out of the transition area, the number on my race belt ripped, and I slowed to fix it.

T2 Time: Due to technical difficulties, unknown. (Long)

Run: I do not run. I trudge with purpose. The run course was hilly and everyone that I passed on the ride passed me before the first mile. By the time I got to the hills I knew I would finish my first triathlon. I was in a good mood. I yelled “Go ATC” at every green uniform I saw passing me, or coming down the hill.

At the end of the run Coach Sharon was yelling at me encouragements, so I sprinted the last 50 yards

Run Time: 33m:25s
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Post Race: My girlfriend met me at the end of the race and gave me a congratulations kiss. It was nice having someone there. After, she went to visit friends in Carrollton, and I stayed to support my fellow ATC members. The group had a number of members place.

Rate your overall experience with this race: I had a great time. I had more nervous energy after the race than before the race. The whole thing went great for me. It was a great first triathlon. My goal was to finish in 1 hr 30 min or better, and I did. I would recommend Tri the Park to my fellow triathletes (isn’t this cool, I can call myself a triathlete).

I plan on doing all the Tri the Park series this year.

I want to also thank everyone at ATC (coaches and members). I don’t think I could have done it without everyone assistance and encouragement.

Weigh-In Wednesday

No weigh in this morning. My scale was acting wonky (that's a technical term). I think it needs new batteries.



Because I can't talk about my weight, I will talk about my health. Last week I went to the doctor because my knee was having a little pain, and I also had some blood work done. They took some x-rays and drained some blood. It turns out that I have the start of arthritis in my left knee, but it is not bad enough to stop training (so says the doctor).

The blood work came back great. My doctor has been concerned about my cholesterol and thyroid levels. In the past I was on cholesterol medication, and it messed with my thyroid. This last blood test, my total cholesterol was 137, my HDL (good cholesterol) was 41, my LDL (bad cholesterol) was 77, my triglycerides was 91, and my thyroid (TSH) was 2.79. As my doctor said, "the blood work is much improved."

I am good to go for my first triathlon this month.

Weigh-In Wednesday

239.6 lbs

36.9% Fat

Not only did I go below 240 lbs, I am wearing some very old pants. I have not been able to get in these pants for years. I think it was about 6 years ago that I stopped wearing them. They are size 38.

I also had to put another hole in my belt.

John Tanner Practice

I did a trial run of the John Tanner Triathlon (swim and ride, no run). The swim did not go well. I suited up in my new never used wet suit and walked in to the left side of the lake next to the swim area buoy. As I got to about waist deep I dove in. I didn't know water could be that cold without having ice on it. As I started swimming my finger felt like they were burning from the cold (have you ever had a wart frozen off by the doctor? This was colder.) My head felt like it was being squeezed in a vice. I could not think of how to do a proper stroke. The only thing that my brain was saying was “Get out, get out.” So, I did.

I had not even made it 50 yards. This would not do. I can swim a mile continuously in the pool. I decided to try it again, but this time I would do the breast stroke (this way my head would be out of the water.) It started off a little better, but progressed to bad pretty fast. After about 50 yards my motor skills started degrading. Each stroke would let a rush of cold water in down my back. This made me spasm and looses all sense of technique. By about 100 yards I looked like a frog in the throes of death. Once I realized I really wasn’t moving anymore I started freestyle again. 2 seconds after my head hit the water it was telling me to “Get out, get out.” So, I did.

Third time’s the charm, right? No it’s not, but I told myself to HTFU and try again. For my third time I decided to try and do freestyle, but with my head out of the water. Anyone who swims will tell you that the higher your head position is the more your feet and legs sink. By the time I got around 100 yards I was exhausted, and started hyperventilating. HTFU my ass, don’t drown. I got out.
That was the end of my first open water swim attempt.

Luckily the ride was good. I mapped out the course and then drove it to find and log the turns (I also had the heat on in the truck trying to get warm.)

• From John Tanner Park you head out .6 of a mile to Mt Zion Rd. ( Stop sign)
  


• Turn Right on Mt Zion Rd., and go .1 of a mile to Eureka Church Rd. (this is right after Eureka Baptist Church)
  


• Turn Right on Eureka Church Rd., and go 1.3 miles to New Hope Church Rd. (Stop sign) NOTE: Watch out for the turkey, he didn’t give chase, but gobbled in a way that told me he was displeased that I was on his road.
  


• Turn Left on New Hope Church Rd., and go .2 of a mile to Ingram Rd. (First street on the right)
  


• Turn Right on Ingram Rd., and go 1 mile to Lovvom Rd. (Stop sign) NOTE: Got chased by a Jack Russell. All the sprinting up the hill drills we do in spin class let me drop the hammer and blow that short legged terrier away.
  


• Turn Right on Lovvom Rd., and go 3.4 miles to Burwell Mt Zion Rd. (Stop sign) NOTE: Lovvom Rd. is hilly.
  


• Turn right on Burwell Mt Zion Rd., and go 3.1 miles to Mt Zion Rd. (Stop sign) NOTE: As you approach the stop sign you will go over 3 sets of speed bumps, and of course you are going uphill.



• Turn right on Mt Zion Rd., and go 1 mile to Tanner Beach Rd. (Look for the brown John Tanner State Park sign)



• Turn right on Tanner Beach Rd., and go .6 miles to the park entrance.
  

All in all it was a good outing. I plan on doing this a few more times before the actual triathlon (I will also add the run).

Weigh-In Wednesday

242 lbs

35.5% Fat

When I was an instructor, my job bought me uniforms. Since then I have lost weight, but have not bought new pants for work (I'm cheap that way). I think I might need to think about buying some new pants. A freind of mine told me I needed new pants. She said my pants are starting to look like clown pants on me.

Weigh-in Wednesday (belated)

243.0 lbs

34.6% Fat

I had the weigh in for the Weigh-in Challenge at work this week. I weighed in at 246 fully clothed. This is down about 3 pounds from last week, and about 12 pounds from the start of the challenge. I am also looking thinner. A few weeks ago I got a backhanded complement. A receptionist at the vet, that I hadn't seen a while, saw me and asked if I was sick.

Now that I am becoming thinner, people are asking me how I am doing it. It is no secret, I'm doing it slowly. I started off exercising. I didn't change my diet at all. Once I leveled out and became a fit fat guy I started the next phase.

The next phase was cutting down on the portion size. I still ate crap, I just ate less of it. This along with the exercise let me drop some more. Once I leveled out again I started the third phase.

The third phase is eating better (but not much better). I try and have a salad and veggies at least once a week.

It is my opinion that if you start doing everything all at once it becomes easier to fail, but if you do it in increment, you can get use to it in small doses.

Goodbye Allie

Goodbye Allie

Allie passed today. She was 14 and was my girl for the last 8 years. She will be missed so much.

Sick

I hate being sick, but I love sick days. Monday I woke up feeling congested, and tired. By the end of the day I felt like crap. I decided not to go to the group swim with ATC.

Tuesday I woke up full blown ill. After calling in sick I went back to sleep. That is the way I handle being sick. I sleep. It is why I like sick days. It is a full day of sleep.

Wednesday I woke up feeling a little better, but not great. I decided to take another sick day. Sleep, sleep and more sleep. I finally got up and out of the house at about 3pm (I needed something to eat, and to pick up some groceries. Even though I got up and about, I still didn't think it was a good idea to go to spin class.

Tomorrow I am off. I am taking a vacation day to take Allie into the surgeon for a consult (detail to follow).

Weigh-In Wednesday
243.0 lbs
39.5% Fat

Hiking with a Dog

I went hiking yesterday with Cale. We hiked Kennesaw Mountain and Little Kennesaw Mountain. During the hike I realized something. Hiking is better with a dog. Here are the top 10 reasons why:

10. Dogs give you a great reason to hit the trail.
9. Dogs don’t care where you hike, they just care that you hike.
8. Dogs like both short and long hikes.
7. They will help you up a hill.
6. You can stop and catch your breath; and blame it on the dog wanting to sniff something.
5. If you talk to yourself, people think you are talking to the dog (and, that is less creepy).
4. Nobody can startle you from behind when you hike with a dog.
3. Dogs can point out wildlife before you ever see it. They can also kill it before you know it.
2. Dogs are chick magnets.
1. A tired dog is a good dog.

Goo goo ga joob.

I am the Walrus

I am he as you are he as you are me
and we are all together
See how they run like pigs from a gun
see how they fly
I'm crying
Sitting on a cornflake
Waiting for the van to come
Corporation T-shirt, stupid bloody Tuesday
Man you've been a naughty boy
you let your face grow long

I am the eggman
they are the eggmen
I am the walrus
Goo goo g' joob

Mr. city policeman sitting
pretty little policemen in a row
See how they fly like Lucy in the sky
See how they run
I'm crying
I'm crying, I'm crying
Yellow matter custard
Dripping from a dead dog's eye
Crabalocker fishwife
Pornographic priestess
Boy, you've been a naughty girl
you let your knickers down

I am the eggman
They are the eggmen
I am the walrus
Goo goo g' joob

Sitting in an English garden
waiting for the sun
If the sun don't come you get a tan
from standing in the English rain

I am the eggman
They are the eggmen
I am the walrus
Goo goo g' joob

Expert, texpert choking smokers
don't you think the joker laughs at you
See how they smile like pigs in a sty
See how they snide
I'm crying
Semolina pilchard
climbing up the Eiffel tower
Elementary penguin singing Hare Krishna
Man, you should have seen them kicking
Edgar Allan Poe

I am the eggman
They are the eggmen
I am the walrus
Goo goo g' joob
Goo goo g' joob
Goo goo g' goo
goo goo g' joob goo

Busy

I haven’t been blogging much. I really don’t know where the time goes. Yes I do. As I have posted, I joined ATC (Atlanta Triathlon Club), and it is keeping me busy. I also have added Cale to my family. Between work, training (working-out), and walking and playing with the new pup I don’t have much free time.

So what have I been doing? I’ve started attending ATC group swims on Mondays, and Wednesday spin classes. I am having trouble with these classes/training sessions. The coaches seem to want to kill me. April, the swim coach, is use to coaching the masters swim team, and I am no were near that level (if levels were zip codes, I would be in a different continent). The group is divided in groups (lanes) basic (learning how to swim), beginner, intermediate, and advanced. I am in the intermediate, but barely. Everyone else in my lane finishes their laps and are refreshed. I finish out of breath and tired.

Going into the group swim I thought I would be better. I am still taking the stroke development class on Saturday mornings, and I am smoking the other students. They all have to wear fins to keep up with me. In the group swim, I am doing all I can. At times I think all I’m doing is trying not to drown.

I don’t want you to think that my swimming is all bad. Last week I swam a mile, continues.

The spin classes are also kicking my ass. You would think that with all the riding I do it wouldn’t be so tough. The spin instructor runs you through sprints, climbs and endurance workouts, designed to try and get your heart to explode. I swear they are trying to see if they can get someone to collapse.

I have also taken a couple of technique cycling classes with mycyclecoach.com. The first class was on pedaling efficiency, and the second one was on the hidden power in the torso. I have ridden a couple of time since the first class, and I can tell the difference, but it still isn’t natural; I still have to concentrate on the technique when I’m riding.

All in all, the training isn’t killing me; it just feels like it is.

PS weigh-in for last week was:

246.4 lbs

36.8% Fat

Alpharetta Greenway

A friend asked if I had ever ridden the Alpharetta Greenway. I hadn’t, so I rode it today. It was a short 14 mile ride that was too crowded to get a good workout in. But, if you are doing a nice leisurely ride, or are out with the family this may be the ride for you.

The trail itself is a concrete multi-use trail, much like the Silver Comet. I don’t know if it was just because it was a nice day out, or if it is always like this, but it was crowded today, too crowded. There were a lot of parents and kids on the trail, and I hate to say, many of the parents were not paying attention to their kids. I lost count of how many times I had to slam on the brakes to avoid a child.

I had chosen this trail because I hadn’t done it before, but after the ride I was a bit disappointed. I don’t think this will become one of my regular rides, but I won’t say I’ll never ride it again.

Weigh-in Wednesday (belated)

246.4 lbs
36.6% Fat

I am doing well. Last week I got my ass kicked during the ATC group swim on Monday and the ATC spin class on Wednsday. I've also been walking Cale a lot. Last weekend we hiked the battlefield, and yesterday we introduced her to Gretzky and Heifer at the Silver Comet (we did 3 miles). We also do 3/4 mile every morning before work.

Weigh-in Wednesday

Can I get a boo yah!

Two Dogs and a Fat Guy Once Again

I am two dogs and a fat guy once again. Saturday I adopted a 3 to 4 year old Golden girl name Cale.

Weigh-In Wednesday

Not too bad for eating out for two weeks straight.

The Mediocre White North

For the previous two weeks I’ve been in North Dakota and Minnesota. This was not a pleasure trip or vacation (who in their right mind would vacation in North Dakota or Minnesota in the middle of winter?), it was a business trip (I was made to go).

I was lucky on my trip. The week before I got there it was in the minuses, and it snowed. This week they are having a blizzard. When I was there it was in the mid 30s with mostly clear skies.

The hotel I stayed at was a older hotel, but it was next to the YMCA, and guests could use the facilities. I was able to continue my workouts, for the most part. I wasn’t able to do anything on my first Monday due to travel. On Tuesday I was planning on hitting the Y for a swim or a spin, but my co-worker, who had been up there alone for a week already, was so starved for company at dinner that I didn’t have the heart to say no. Monday and Tuesday was a wash.

Wednesday I hit the treadmill before work (I only did a mile before I had to get off it ,or go insane (I think the treadmill was a ancient form of torture).I was able to get a swim in after work and before going out. The pool at the Y was weird (different than what I’m use to). The first half of the pool was only about 3 feet deep. If I turned on my side too much when I stroked, I could touch the bottom. The second half of the pool was about 12 feet deep. This was weird for me because I don’t know how to flip turn, so I’m use to putting my foot down on the turn (can’t do that in the 12 foot section. I was able to muddle through it for a 50 minute / 1700 yard workout.

Thursday I talked my co-worker into eating early so I could take a spin class. It was a fairly easy class. Definitely not as hard as a ATC (Atlanta Triathlon Club) class.

On Friday my co-worker left and I had to rent a car, I had been riding to work with my co-worker. This gave me the opportunity to eat early and get another swim in. I did a 1250 yard continuous (non-stop) endurance swim. This is the longest I’ve done without stopping.

Saturday I had to work in the morning, but was off in the afternoon. At lunch I noticed a state park near the restaurant (Red River State Recreational Area) and decided to check it out. I hiked along the river for a couple of miles (wasn’t really dressed for a hike). The trail was a nice wide paved trail that was clear of snow. This meant no more treadmill.

Sunday I ran the 4 mile loop around the river. It was cold, but still better than the treadmill.

Picture of the trail

I worked Monday , even though it was MLK day. MLK day doesn’t seam to be a big holiday up there. I didn’t do any workout, I took a rest day.

Tuesday it snowed, but I still hit the park for another 4 mile run. The main difference was that it was colder, and this time I hit some ice 20 feet from the car, after the run, and took a spill. Still better than a treadmill.

Pictures from the run

The rest of the week I limped around, and Friday I flew home. I am so happy to be home away from the mediocre white north.

NOTE: Last Saturday I swam (class), but I wore a knee brace and I didn’t kick hard.

Welcome to the Hurt Fest

As I posted a couple of days ago, I joined the Atlanta Triathlon Club (ATC). On Wednesday nights the ATC holds spin classes. I've never done a spin class before, but how hard could it be? I can ride a bike for a hour.

I am not sure, but I think the word spinning is a ancient druid word for cough up a lung. The class started out with a easy warm up spin. As we warmed up the spin instructor (ancient Greek phrase for sadistic bastard), told us about the different types of spin classes, the basic rules, and the 5 levels of resistance. The classes are sprinting, technique, power, and endurance. We were going to do a sampling of all of them (we had a lot of first timers in class, including me).

After the instructions were done we started the sprinting portion. With the bike set at level 3 we are to spin as fast as we can. Our cadence needed to be above 110 rpm (80 to 90 rpm is the normal cadence). we did about 5 sets of sprint that lasted 30 second all out, then 30 second recovery (normal spinning). After that we did the same thing, but while standing. During this I was between 85% and 95% of my max Heart Rate (HR).

After the sprints we worked on technique. We did one leg spins. We would do the right leg, then the left leg, then both, and then we would repeat. After that we practiced standing technique. Standing , but not putting weight on your arms.

This was followed by jumps. Jumps are when you jump out of the seat then sit back down. I think we did about 15 of them, but my brain was not working too well due to the lack of oxygen. Next we did leans. While standing, you squat forward so your back is parallel to the floor. I could not even finish these.

Next was the simulated hill climb. As you are spinning you keep increasing the resistance until you can barley turn the pedals, then you stand and keep spinning for 2 more minutes. By the end of this all I was seeing was a white light (I think I saw my dad).

The endurance was something I was use to doing. You take the HR that you can ride at for a hour and increase it by 10 beats per minute, and do this for 10 minutes. I was starting to feel a twinge in my calf by now. I was hoping that after the endurance portion of class we would recover and call it quits, but nooooo. we had some extra time, so we did drills.

The drills consisted of standing and spinning with your body perfectly still. I did about half of these before I had to stop and stretch out my calf. Had I not stopped, I'm sure it would have locked up on me like it has done in the past.

This was one of the hardest workout I've ever done. It was a true hurt fest. I can't wait to do it again.

Weigh-in Wednesday

ATC

Yesterday I joined the Atlanta Triathlon Club. Tomorrow I do my first spin class with them.

Jones Bridge

Yesterday I braved the cold to hike the Jones Bridge portion of the Chattahoochee National Recreation Area. I was joined on my hike by my sister, her 2 Danes, Ethan, and his human (and our friend) Pam.

Jones Bridge is named after the bridge that spanned the Chattahoochee in the early 1900s. In 1940 half the bridge was stolen. Neighbors thought it was workers, but it was thieves cutting the bridge up for scrap.

Jones Bridge

Our hike started with a ¾ mile loop from the parking lot to the remains of the bridge and back. From there we headed north along the river. Hiking along this tight singletrack trail was an easy hike. Had we had retrievers this may have been a lot more difficult. It is always hard to walk retrievers that close to water. They don’t care what temperature it is, they want in the water.

Chattahoochee River

The trail followed the river to the boat dock and a little beyond. There it turned in and up. This trail leads to many loop options. We kept it short , Heifer (one of the Danes) stepped on something and started limping, but there are a lot of options.

Map

All in all a very enjoyable outing. It didn’t feel too cold as we were hiking, I got to evaluate another trail for Paws on the Path, we saw about 8 deer and a hawk, and I got to do half of one of my goals for 2010. A good hike.

Goals

I think it is important to set ones goals down on paper (metaphorically). It it a lot harder to ignore it when it is in writing. It is even better when it is written in a way that people can see and hound you about.

In some of the books I've read (triathlon, running, cycling, working, etc...) it says you should set realistic goals, but goals that still push you. The goal should quantifiable (if you are reading this at work, check and see if this is one of your buzz word bingo words), and specific (but not too specific). Example:

Un-Realistic
I will run 5 times a week a minimum of 50 miles, I swim 3 times a week 1.5 miles each swim, I will cycle 4 times a week to a minimum of 150 miles, I will hike a new trail each week, etc...
This is unrealistic. You will not accomplish this (especially if you want to keep your job). A goal should be realistic.

Not Quantifiable
"I am going to ride more."
This is not quantifiable. It is vague. More than what?More than last year, last week, last Monday? How much more?

Too Specific
I will do all the Tri the Park triathlons and the Calloway Gardens triathlon.
I think this is too specific (this may just be me). I think saying you are going to do 8 triathlons is a better course. Specifying all the triathlons you will do, does not take into account everything life throws at you. I think setting a couple of specific races gives you a goal with enough flexibility to manage life.


So now that I have showed examples of bad goals, I will now write down my goals for 2010.

2010 Goals

• Complete 5 triathlons (4 Sprint, and 1 Olympic).

• Hike 2 parks I've never been too.

• Ride half the Chief Ladiga trail.

• Complete going up Kennesaw Mountain 4 times.

• Get down to 225 lbs (I want to get down to 210 lbs, but that is unrealistic for this year).