1st Bike Ride of the year & in Georgia

So today a group from the tri club were meeting up to take a group bike ride. Carterville is a little less than an hour north of Atlanta and a good place to get away from the traffic and ride our bikes. The weather was calling for partly cloudy and 56 degrees so I told them I would join them.

After yesterdays run I really wanted to get some exercise in so I don't lose my conditioning while I heal my knee. I woke up and the knee felt pretty good so I got my gear together and headed to the starting point. The funny thing about the starting point for the Carterville ride is it starts at an Anheuser Busch Plant. There is a big parking lot and the company lets us use the parking lot especially on Sundays.

The weather was nothing like what the weather men were calling for. It was cloudy and about 43 with a pretty solid 10 - 15 mile an hour wind. This course is a pretty hilly course which is different from the Silver Comet trail I have run at before (people bike that course as well).

So we started the ride and it was pretty chilly. I was a little under dressed but overall doing OK. We rode up and down the roads and this route is marked really good on the roads as were to go for rides anywhere from 27 miles to 100 which is really nice especially for new riders. After about 3 miles the group of about 16 people was pretty spread out. I found myself riding in a group of 4 people who I know pretty well from swimming and running. We rode along the winding and hilly roads. My body felt really good and it was super nice to get back on my bike and away from the traffic congestion of Atlanta. For the first time since I have been down here I kind of felt at peace and was reminded of riding back in Connecticut. Lots of fields with cows, bulls, and donkeys! I laughed each time I saw a donkey, not sure why it just makes my smile riding past a field of donkeys. At about the 18 mile mark the group stopped and people decided how far they were going to go. Being my first ride I decided to ride 31 miles today so I only had 13 miles to get back to the truck. Feeling good one a few of us took the 31 turn and headed back to the beer plant.

Overall I my hands and feet were cold but it was a great ride and my body felt really good. I got back to the car and some people were going to run for a few miles (people do this to get their bodies use to the triathlon bike to run transition. That type of workout is called a "BRICK"). Due to the day before I didn't bring my running shoes and wasn't going to push it I felt good.

Headed home with a smile and thinking of home.

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Tough Day

Today was cold in Atlanta with a pretty solid wind. The plan was to go as far as I could up to 21 miles as this was the last long run of the marathon training before the recovery started.

The plan was to start the run in Piedmont Park and head west for 10 mile loop and then return back to the club tent in the park. Take a bathroom break, refill our liquids, and then head west for 11 mile loop back to the park and tent.

There was a group of about 8 people doing the 21 mile course today. Smaller than most runs for the marathon group but I think that was because of the weather.

I started the run with some feeling of soreness in both knees but much more in the left knee. Right now the right knee is fine and isn't a concern at all. So I started off the run and felt pretty good besides the constant ache in the left knee. Part of the course we ran was the same as on marathon day. My first experience of any part of the course. Good thing I am seeing some of these roads now because they are a lot of hills and some rather steep ones. Now I know why people were saying this marathon isn't easy. So up and down and up and down we ran for about 5 miles, holding a pretty good pace, and then made the turn back to the park. During the run back I got one sharp pain in my knee but it went away pretty quick. Some light conversation with a few of the runners took my mind off my knee and made the returning 5 miles pretty easy. Once back to the tent we refilled out liquids, did a light stretch, took a GU, and went to the bathroom (there is a public no touch toilet right next to the tent). It was still pretty cold and one of the coaches asked me how I was feeling. I said my knee was sore but overall I was pleased. So after about 5 - 10 min we start our route west. About 3/4 of a mile heading out of the park the sharp pain in my left knee returned and my knee locked up pretty good. I told the others to go ahead I would catch up and I headed to a park bench and started stretching my legs out to see if the pain would decrease. After about 5 min. of stretching, poking, and prodding of the knee I couldn't get the knee to loosen up or the pain to go away so I made the dreaded decision to head back to the tent. I knew I wasn't going to make it 11 miles so rather than push it I jogged/walked my way back to the tent and headed home for some stretching and ice.

The rest of the day the knee was stiff and sore but the sharp pain went away. Wednesday when I was at 1st Choice they said I probably wouldn't be able to make the 21 mile run but to run until I couldn't any longer. So I was pleased in that manner that I made it 10.5 miles but my confidence of making it 26.2 is decreasing and at this point that isn't what I am looking for.

Any day I can't complete a planned run is a bad day and tough day.

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IT Band Update

So last Saturday I was running my normal long runs that I do on Saturdays with the Tri Club but this week was an easier week from EK. I had some burning on my right knee but I have been doing my IT band stretches on my foam roller. This helps the aching a good amount. So I was doing fine into the run at about the 9.5 mile mark everything changed. I had a sharp pain in my LEFT knee that was hindering my ability to bend it without getting a shooting pain. I stopped and walked about a 100 yards and tried to job a little, then experienced the same pain. I walked another 100 yards and then jogged about a 1/4 mile to the club tent. I decided I wanted to do a cool down job and see where the leg was at. I shortened my stride and jogged another 3 miles. When I got home I iced the leg. Some of the members of the team said I should go see "1st Choice Healthcare" and have them take a look.

With the pain I was experiencing I decided I would make an appointment and see what they said. This group has a large amount of experience with Ironman athletes and has a ton of credentials. So off to see Dr. Hamid Sadri I went.

I get to the office and he asks me a few questions and then has me put on a pair of shorts. First thing he has me to is some standing squats, walking up and down the halls, and then some sit ups with my legs straight on a table. He was dictating a bunch of medical terms to another Dr. who was scripting notes.

He then explained my issues:
1) Iliotibial bands (IT Bands) needed to be stretched
2) My left hip flexor is tight (hip flexors are a group of skeletal muscles that act to flex the femur onto the lumbo-pelvic complex, i.e., pull the knee upward)
3) My right glut muscle is weaker than my left

Most of the issues came down to my right hip flexor. Due to the hip flexor being really really tight it is causing my hips to open up when I am running and thus my left leg is acting longer (by .5 cm) than my right leg. This is causing my left leg to take a harder landing and longer push off than my right leg. Results = weaker right glut & pain in knee.

They then gave me a few stretches to do at home to stretch my left hip flexor and said to continue the foam roller exercises.

Then two Dr's came in and the fun started. One Dr pushed on certain areas of my hip while the other basically pulled and stretched my legs FAR PAST WHAT I WOULD EVER THOUGHT WAS PHYSICALLY POSSIBLE. This was to work the hip flexor. Then the REAL fun started. To stretch the IT Band they took hard edged tools and some lubricating ointment and at the same time while I was laying on my back on a table and swinging my legs up and back, they pressed up and down my legs and knees. To the point that the legs started bruising IMMEDIATELY! (They did warn me this would happen) After about an hour of stretching, poking, and pain I was done.

Today my legs are sore, slightly bruised, slightly red, but overall don't feel that bad. My right knee feels fine. My left knee is still sore but I will do my exercises and see what next Wednesday brings for my next appointment.

Here's to starting recovery!!

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Nutrition Update

So when I started my marathon training and started looking at my event goals in 2010 I decided to get a licensed dietitian. Through some research and talking to a few people I chose Ilana Katz who owns "ON for Life – Optimal Nutrition for Optimal Energy". She specializes in sports nutrition and body composition. One of the best selling points was she also competes in endurance events so she would be able to relate well to my training.

The first day I saw her she weighed me and took my body fat % (using pinching tool)

Starting Stats (1/14/10):
Weight: 175
Body Fat: 18%
Body Fat Weight: 31.5 pounds of fat; 143 pounds of lean mass

Her plan isn't around a diet which for most is understood as an eating plan during a portion of set time. She views her plans as a change of life and works with me to change how I eat so that I can satisfy urges, stay lean & strong, while not going hungry. The first four days were classified as "detox" days and I was all out of sorts as I was hungry and had a lower level of energy. Overall I am eating every 2 -2.5hrs and there is nothing I can't eat in any given week as long as I follow her plan. *Note: she does do online programs for anyone not in GA.


Six weeks later (2/24/10)
Weight: 165
Body Fat: 13%
Body Fat Weight: 21.5 pounds of fat; 143.5 pounds of lean mass


The amazing part of the numbers is that I haven't lost ANY MUSCLE MASS and I have dropped 10 pounds of FAT!


Here is the thing I had to learn. For the last three weeks I have been a steady 165. With the exception of about four days I would say my eating has been right on schedule with her plan. The part that is showing true now is that my weight is not changing, so I could assume if I was just going by the scale that I have stopped losing body fat%. That isn't true, what is being shown is that I am replacing the fat with muscle which is keeping my weight at 165 but making me leaner and lowering my body fat%.


Goal for Marathon:
Six weeks later (3/21/2010)
Weight: 160
Body Fat: 9%
Body Fat Weight: 14.4 pounds of fat; 145.6 pounds of lean mass

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First Issue of the season

So over the past few months I have experienced off and on pain that is related to the training and the abuse on my body. I have my first real issue which is called Iliotibial Band Syndrome or ITB for short. What is it you ask? The Definition is pain and inflammation on the outside of the knee, where the iliotibial band (a muscle on the outside of the thigh) becomes tendinous, and results in a friction syndrome by rubbing against the femur (thigh bone) as it runs alongside the knee joint. First you should know it is 1 of the 5 most common issues with distance runners and athletes. So how serious is it? It can get serious but right now I am just experiencing a dull ache on the side of the knee or right above the knee. I have been icing it after workouts and taking anti inflammatory medication to help reduce the swelling (non visible). I also went out and bought a Pilate's foam roller that I lay the leg on and roll from the knee to my hip which helps stretch the Iliotibial band.
This week is a recovery week for me in my training so that means less miles run in preparation for a hard week next week and then the taper (refers to the practice of reducing, or tapering off, exercise in the days just before an important competition) for the marathon. Instead of running I swam Monday and today. Yesterday I ran 4 miles with a little ache in the leg but overall felt good and kept a good pace for a 4 mile run. Tomorrow I run for about another 4 miles and then rest Friday before a longer run on Saturday. Saturday will be a good test to see where the leg is at right now.

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FIRST Sprint Triathlon Scheduled - June 26, 2010

Tri The Parks, Indian Springs SP 2010 Tri and Du 6/26/2010 12:00:00 PM
Flovilla, Georgia, USA Individual

Triathlon
Swim: 600 meters
Bike: 14.3 miles
Run: 3.1 miles


Detail Race Information

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18 miles and 2:32:00 (8:27 m/m pace)

Friday night it snowed in Atlanta and we had about three inches of snow on the ground. The plan was to run at 8am Saturday morning but due to the weather I had to run mid day at noon. I met up with the Tri team at Silver Comet Trail which is a running/biking trail that starts 13 miles northwest of Atlanta goes about 61 miles to the Georgia/Alabama line. It is great to run on b/c you don't have to worry about cars and you can kind of zone out and get long runs or rides in. The plan from EK was to run for 2 hours and keep it around to a bit faster than race pace (9:00 m/m) for the duration of the run.

Getting to 0.0 mile marker I GU'ed up and did some stretching getting ready for the long haul. The plan was to run 2 hours and hopefully cover as close to 16 miles as possible without bonking (Bonking = hitting the wall; a condition caused by the depletion of glycogen stores in the liver and muscles, which manifests itself by precipitous fatigue and loss of energy).

I started running with a few of the people on the tri team for about the first 7 miles off and on. I tried eating some energy jelly beans a half hour into the run at about the 3.5 mile mark and struggled to keep steady breathing. They tasted great but running while chewing for me equals not breathing which is an issue. So lesson learned, if I am going to eat the beans then I will have to take a short stop to eat them and then move on. Just a note, I take some nutrition every half hour for workouts lasting longer than an hour. So once I caught my breath back I was running with a few others again. Sometimes people who run short distances run faster than I want to run and others run slower. After the 7 mile marker a few of the coaches and myself stopped for a brief GU & Gatorade (I carry these items on me) and then we ran for another mile before they all turned around and I kept going for another mile. I felt good for the most part although at times the running was tough b/c there was snow/ice spots that you had to run over so the terrain was changing making running a little more difficult. It was kind of nice b/c I felt like I was back home in CT running. At the 9 mile marker I felt good and turned around. I knew there were a few people ahead of me once I headed back that were doing shorter runs so I kept a steady pace to see if I could at least get them in my sight if not catch them at some point. At the six mile marker I saw a few people but didn't know if they were part of the team or not. This helped me mentally to see people b/c when you run all alone you tend to think to much and so I could focus on the music in the background on my headphones and seeing the people in front of me. I made sure I didn't pick up my pace to catch them though b/c I didn't want to get into the rabbit chasing the carrot syndrome and run out of energy before I got back to the 0.0 marker. As the distance past I was catching the people without changing a thing which was nice. At the 5 miles left marker I caught one of the runners and saw it was one of the tri members who is usually a good runner but was struggling this day due to just getting over a cold. She was pressing on like a champ though and we ran together for a little while. At the 4 miles left marker there is a bike shop with public restrooms. I decided I would take a short break and use the restroom and heat up my hands. I had gloves on but I was noticing my left hand was colder than normal. The stop took about two minutes and then I was back on the trail. Right before the bike shop I had gained some distance on a few of the runners on the path so when I came out of the restroom they were at the crosswalk on the trail. I started back running with them but then was back in my pace for the day and pretty quickly pulled away from them again. Finding myself all alone again I had about 3.5 miles to go and was at a pace to run 18 miles faster than two weeks earlier when I ran 16 miles. Knowing 3.5 miles isn't that long compared to what I have been running for training I felt pretty good mentally about my run. Physically I was starting to pay for the pace. At the 3 mile left marker I felt a knot in my right hamstring that had been there for most of the day and I had stretched it out a few times. It wasn't a full crap but just enough that I was anticipating trouble at any point. The next two and a half miles were really tough on me and seemed to take FOREVER! My legs were getting a bit tired of the pace and my breathing was increasing which from my past runs means my heart rate was increasing. I tried to keep pushing on and staying on the pace. This was one of the times that your body is telling you to walk b/c it will feel good but your mind is saying keep running and keep running the pace you have been running for most of the day. Then I came around a small bend and thought I was near the end but didn't see the cars. This was tough but I knew I was within a mile of the finish so pressed on and within a few moments saw the cars up ahead. I put my head down and listened for my watch to beep. I have my watch set up to beep every mile so I know what pace I am running. Once it beeped I stopped my watch and started walking. Overall I felt really crappy and my right hamstring although never crapped still felt like it was going to. Final numbers 18 miles in 2:32:00. A pace of 8:27 for 18 miles which was faster than a few weeks earlier when I ran 16 miles in 2:36:00 at 9:48 pace.

From this run I learned a few lessons which I think are really good experience for me for the marathon and the tri's that I will be doing later in the year.
1) The mental game is harder than the physical challenge if you train right. Your mind tries to get you to fight on when your body doesn't feel like it, your mind tells you, you are going slow when you are on pace or faster, and the best feeling is when your mind and body are together b/c then the experience seems almost effortless. Obviously these times are few and far between but they are nice.
2) Doing anything for a long period of time needs mental conditioning. My goal was to eventually run 18 mile under 3 hours. Now I know I can do that and do that with relative ease. So for the 26.2 mile marathon I just have to break it down into a few pieces that makes me not get overwhelmed with the entire length. My suggestion is do this in anything you do. Break it up into pieces and attack each piece not allowing yourself to get overwhelmed with the entire goal. For example: if you have an hour spinning break it up into 4 x15" pieces and work on different things during each piece.
3) Listen to your body if it tells you something is wrong but learn what being injured is from a weakness. I haven't experienced running through a cramp like that as usually I would have stopped and completely stretched it out before going on. To run through it I learned a little more about myself and my body. Note: it was about three hours after the run after stretching, laying down for about 45 min, and a warm shower before the feeling completely went away.
4) Exercise especially endurance times/distances with people are far better and easier than by yourself so pair up and have FUN! Well as much fun as you can while going through pain :)


Overall this run was a HUGE success for me. My first goal of finishing the marathon isn't in question for me any longer. I know I will do it. The second goal is to run the marathon under 4 hrs and after this effort I feel that is something that I can accomplish as well. I understand that 16 - 26.2 are going to hurt and be very hard but I got a small taste of that pain on this run and I also know that I can back the pace down almost 30" a mile and still be under 4:00:00.

I ran faster than EK had planned for me but this was an accomplishment for myself that I didn't take on until I knew I could do it at about the 8 mile mark. I listen to EK almost to a "T" during the weeks b/c his coaching is awesome but this run I had to do for myself!

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Carrollton Triathlon Championship

When: Sunday, July 18, 2010 @ 8:00 AM
Where: Carrollton, Georgia 30117

I will use this as an experience/training event for Augusta.

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TRI Peachtree City Sprint Triathlon

When: Saturday, August 21, 2010 @ 7:30 AM
Where: Peachtree City, Georgia 30269

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TNR #2 - Good run for me

Tonight my goal was to try and stay with the lead group for the TNR as coach EK had me on the schedule to run a 70 min set slightly under race pace (8:50 - 9:00 m/m). I went out pretty easy for about the first half mile just behind the lead group to feel out what pace they were going to run. My thought was if they went out to fast for me to keep up and only being my second time on this route I would say with a group that knew the route. At the first traffic light I was only a little behind them so I figured catch up to them and see what happens. There are four good hills on this run which right now in my training I love the thought of them preparing me for the marathon hills. They aren't fun to run though. At the first hill I stayed with the group fairly easy which helped build my confidence up. Once we were in our strides the road was passing pretty easy, I didn't look at my watch to see the pace b/c I knew it was faster than EK and I had planned but I felt good and my goal from then on was to stay with this group, down from about 12 to 4 after the first hill. The second hill is short and I handled that behind two guys one of which is a running coach for the club. The third hill is a long and steep climb. Sometimes guys sprint up this and then rest at the top but tonight the four of us were just going to keep a steady pace and get through it. Then we winded our way through the neighborhood on a rolling course. I could tell the coach picked the pace up a little but I felt strong physically. My breathing at this point was picking up so I just tried to control it and stay on coaches heels. Him and I distanced ourselves a bit in the last mile from the other two guys and made it back to the cars in 56:00 min. So we completed 7 miles in 56:00 min on a hilly course.

I feel good overall with little to no soreness. My chest is a little weak as it was cold out and that is two days in a row of pretty solid cardio workouts. This overall was a real good confidence booster for me to know at least for 7 miles I can keep up with these guys.

Running with a group is SOOOO much easier than running by yourself!


Run Stats:
8.0 miles
8:36 pace
947 (est. calorie burn)

Main Set:
7 miles
8:00 pace

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Tuesday Night Run(TNR) #1

I ran with the Atlanta Tri Club's Tuesday Night Run (TNR) group for the first time. They run from 6:30 around 7:30 on Tuesdays right near where I live in Buckhead.

Overall the run was a 6.5 mile hilly run. I ran with the middle group at about an 8:42m/m pace. The hills slow you down a bit as well this was my first time running this route. Anyone that has run in groups and new routes knows that it is a bit harder b/c you don't know what is ahead to prepare yourself. Thus I found myself sometimes mid hill and didn't prepare mentally for it. I took it pretty easy up the hills and just stayed with the group.


Run Stats:
6.52 miles
8:42 pace
762 (est. calorie burn)

10 min warm up
10 min cool down

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