Saturday, December 28, 2013

The Challenge is Nearly Done!

I have 411 of the 500 kilometers ridden. In case you aren't handy with your conversions, I have about 56 miles to go, and three days to get it. I think, short of some disaster, this thing is done. It's been a trip. This ironically is the highest mileage week of the year for me, even though it is 6 months away from triathlon season.

I am no Troy Young. Most of my miles have been inside. All of Troy's have been outside. He has more miles than I do, too. Don't be fooled by the Strava reporting; he has more miles in.

Speaking of outside riding, both Allen and Scott have joined me outside in the last few days. I don't know how we go out after tomorrow, and even that is sketchy, but it's been a great year of riding nonetheless. Next year promises to be better, for the group at least, because everyone, and I mean EVERYONE is riding right now. The Energy Lab is really doing the job!

To that end, Jimmy's cross-country challenge kicks off Wednesday. What is it? Over 2900 miles of riding in 17 weeks. This will be charted in the lab, though both indoor and outdoor riding counts. Jimmy is preparing the map as I write. It's based on time - hey, it's Jimmy's challenge - and every hour is worth 20 miles.

Tomorrow I run in the morning and ride in the afternoon. 

Wednesday, December 25, 2013

20plus13-run-v1Festive-500-2013-v1
Okay, there are two Strava challenges of importance going on this week. The first is an easy one - run 33 miles in a week. That one should be a piece of cake, provided I don't get hurt again. I already have 22 miles of that done, so I'm not worried about getting 11 more in 3 days. I'll get 5 of it tomorrow morning. 

The second one is the challenge - 500k of riding in 8 days. That's 310.69 miles... let's call it 311 miles. This WILL be a challenge. That's slightly under 40 miles a day, so yeah, that's going to take some work. What makes it truly hard is it will be done almost entirely inside. 

I already have completed some of it. I have over 100 miles in the bag in two days. That shouldn't make a person cocky though, because any endurance athlete knows the real work comes from the midpoint on. Everyone looks like a world-beater in the first portion; what happens when you get tired?

In some ways I have one hurdle cleared already. Christmas day appeared to be a tough one, because of all the family stuff going on. I would need around 2.5 hours to get in the mileage (by the time I figured in travel). That's a lot of time ripped out of a day when there are three family events. I knew there would be breaks, and I vowed to make the most of them. 

Before the kids got up, I went to the gym and lifted. That's right, I lifted too. Then we opened presents, sat around for a while, then I went to the lab for spin #1. 

That went well, thanks to Denny's Chappelle DVD's. "I'm Rick JAAMMES!"

Went to mom's house for a bit, then sure enough there was time to move again. Back to the lab and spin #2, and even longer one. Combine these two with yesterday's 54.5 miles and you have over 100 miles!

The way I see it, I am up 20 miles. I plan to run and ride again tomorrow, hopefully for 40. If for some reason it doesn't work out, I only have to hit 20. That should make the whole thing go down easier when the time comes. 

Run at Parkview at 8; spin after. Swim in the PM? 

Tuesday, December 24, 2013

A Christmas Carol

Ironbird was no fool, at least where patterns were concerned. Upon hearing the three tolls of the tower, he no longer wondered if it was all a dream or if there would be another visitor. Whether or not it was a dream, he was along for the ride; all that was left was to see the form of the night's final guest.

It did not take long. At first it was only a sound, that of wet feet on hardwood floors, the flat-footed steps slapped as they struck the floor. Then the ghost appeared. He was short, stocky, and rather bandy-legged. He was middle-aged and furry, not cuddly like a teddy bear, rather gross with a back like a bathroom throw rug. His swim cap was pulled too far down his forehead, and his goggles overlarge. He squinted through the lenses at Ironbird. Removing his nose clip, he spoke.

"Sorry I'm late... had to put in a few more laps. Just getting the hang of this thing, really. I tell you, I've done it for years, but I've just stopped using a pull buoy."

"Listen, I don't mean to tell you how to do your job, but... aren't you supposed to be mute? You know, point with your creepy bony fingers and stuff?"

"That was before. I just didn't know what to say. I've remade myself again, and now I have plenty to talk about."

"Okay... why are you here?"

"Let me show you."

The poltergeist snapped his towel on Ironbird's rear, causing him to wince in pain. When his eyes reopened, he was at a harbor near a very large body of water. It might have been an ocean, except the water was too clear and too blue. No, more likely a large fresh-water lake. All around the harbor were athletes preparing to swim. It was obviously some kind of event, probably a large triathlon.

The two visitors moved in closer to a group of athletes waiting for their wave, listening to their conversation.

"I hear he's completely washed up."

"That's what I heard too. Tired of being hurt, stopped training, that kind of thing."

"Never figured him for such a wuss."

"Me neither. I never thought he'd let himself go like that, either."

"You're not kidding! What do you think he weighs now? 500 lbs.?"

"You're being generous. I can't imagine how his bones can carry all that meat."

"They can't. He hasn't been able to walk for years."

Ironbird was intrigued. "Spirit, who is the individual they're speaking of?" It is human nature to be curious about another's fall from grace, and Ironbird was just as human as anyone.

"Union rules prevent me from just telling you, but how about I give you a huge clue?" was the reply.

Instantly they vanished from the harbor and reappeared in a garage. Where exactly was impossible to say, as the door was down and there were no windows to peer out. Looking around, Ironbird spotted a bicycle hanging on a wall. Curious, he moved closer to get a look at the components.

It was a black and white Kestrel Airfoil with Mavic deep-set wheels, SRAM components, SMG saddle, and a single water cage. There was no doubt about it - it was his bike!

The reality set in instantly, and was confirmed by the ghost's cruel smile. The athletes had been speaking of him! HE weighed over 500 lbs. and was bed-ridden.

"NOOOOOOOOOO!" screamed Ironbird. "Spirit, these things I have seen, are they images of what must be or what might be? Surely they can be changed, else what is the point of showing me? If they can be changed, they will be changed; I will be a new person, Spirit, if only you give me the chance. I will be a training fool again, working hard every day to improve as I can. I will not lose hope, nor the joy of simply being able to do one more day of exercise. I will be whole in mind, body and spirit! I will support all who share my lifestyle. Give me one more chance!"

Ironbird awoke hugging his Garmin running watch. Light streamed in from the window, and without hesitation he tore open the windows and looked out. It was a glorious day; the sun was out, the air was cool, and the breeze light - a perfect day to exercise. Below, a small boy was walking by. It was the same child from Wendy's the night before.

"You there! Boy! Do you like Wendy's?"

"You know that I do!"

"Of course you do, of course you do. Clever boy. Here, take this $20, go buy yourself a #6 and a large frosty. Keep the change!"

"I will, sir! And thank you!" And with that, the  boy rushed off for his treasure.

Ironbird wasted no time. His watch told him it was Saturday, and he knew there'd be a race at the lake. Donning his gear, he sprinted out the door, loaded up his car, and sped off to the lake. He raced, and though he didn't place in his age group, it was the best race of his new life (so far).

Ironbird was as good as his word. He became an ambassador for fitness, encouraging all to enjoy a healthy lifestyle. As he was advanced in years, he never got faster - no matter. He remembered in his heart the joy of being able to go out there and do it at all, to enjoy this day, this run, this experience, whatever it was. And as long as he lived, those around him new him to be healthy, happy, and always out there staying fit.

Monday, December 23, 2013

A Christmas Carol

Once again, the clock tower tolled, this time two bells, and Ironbird found himself startled awake. He wasn't so surprised this time; still, he wondered if he was having some really vivid nightmares, perhaps induced by fever. One way or another, he reasoned, he wouldn't have long to wait to find out.

True enough, there was without warning the sound of a bicycle bell tinkling below. Ironbird cast open his window, threw out his head, and below saw a tall form sitting on a bicycle. He was taller than the last spirit, thicker, and had a full beard covering the lower half of his face. He had a wide, welcoming smile, and his gestures were open and genuine.

Ironbird knew when he turned around the figure would be in the room, and sure enough it was. The bike was with him, a wonderful work of art and science. Carbon fiber, light alloy, precision components... Ironbird found himself wanting to take a test ride. Once again this was a distraction from the real issue... the purpose of the spirit's visit.

"What shall we do? Where shall we go?" Ironbird asked. "Start my Garmin", said the apparition, "and our journey can begin." Ironbird looked down, saw the device was powered on and had satellite connection acquired, so he was good to go. Pressing the "on" button, in the blink of an eye he found himself down in aero position, rolling through Amish country on a fine early-summer's day, the sun shining brightly in azure blue skies. There was no wind, and the pedals turned over easily, yet powerfully. It was a great day to ride.

"Ah... I love this country" said Ironbill wistfully. "As you should. But do you enjoy it?" asked the ghost. Ironbird responded, "Sometimes, but usually I have a tight schedule, so I find myself watching the computer more than looking at the beautiful scenery all around me. It's kind of nice to be able to relax and look around."

Soon the pair came upon a group riding in a line. They were doing a pace line, and the complete focus of each rider, the near proximity they held to one another, and the fluid way riders moved front-to-back was truly a thing of beauty.

"See how the riders working together are able to perform better than any could individually? The sum truly is greater than the parts. You can't get this enjoyment by working on your own."

This thought weighed heavily on Ironbird. He pondered the opportunities he had passed to ride with these friends, or how he had even chosen to ride alone in an individual time trial. Maybe it wasn't the best way to go.

The spirit guessed his thoughts. "Why would you choose to go it alone so often?" he asked softly. "It's that damn Strava. The KOM race is always on my mind. Sometimes I forget to just enjoy the ride, the friends, the health.That should be enough sometimes - no, it should be the goal."

"Indeed" was all the spirit said in reply. 

Sunday, December 22, 2013

A Christmas Carol

The ability of the human mind to deny reality, particularly when it's a reality that one wishes to be untrue, is amazing. Not long after the spirit of Norm had left, Ironbird was quite convinced he had dreamt the whole affair. His pounding heart began to settle, his mind drifted to other thoughts, and before long his eyes were heavy and he drifted off to sleep.

The church bell in the square struck an unusually loud toll at the one o'clock hour, and Ironbird found himself bolting upright in his bed. Immediately the words of the apparition came back to him, as well as the panic that gripped him earlier. Did he dream it? Did it really happen? Would there be another ghostly visitor?

Desperately Ironbird's eyes scoured every dimly lit corner of his room, searching for the minutest motion that might betray an unwelcome guest. To his great relief, and despite his most earnest efforts, his search found nothing. A deep sigh betrayed how his terrified chest had held its breath, and only now released with a great gush.

Laying back, Ironbird was just about to drift off again when he was struck with the urge to look out the window. Why hadn't he done so in the first place? Perhaps the visitor was out there!

Jumping from his bed, Ironbird dashed to the window and looked out. Moonlight cascaded down to the streets below, bright, enough so dappled light shone between shadows cast by the taller buildings. Here and there the streets could be seen, streets that were by now empty. Suddenly, almost imperceptibly, a small figure appeared. It seemed to be a man, perhaps in his thirties, slight built, running along the streets in a forward-foot stride, on the balls of his feet, and with a light carriage. The most unusual aspect of the gait was the circumduction; the runner's right forearm rotated counter-clockwise while he ran, which contributed to the slight left-and-right rocking action of his body as he ran.

The whole thing seemed familiar to Ironbird, especially the circumduction... where had he seen it before? So engrossed was he in this line of thinking he completely forgot about the expected visitor. Ironbird watched as the runner moved in and out of the moonlight, until suddenly, in the very next space of moonlight, the runner was gone.

Odd, thought Ironbird. After waiting a moment more he gave up on the search and turned to go back to bed. His fright was immense when, upon turning around, he saw the runner standing right behind him. Now he had a better view of the character. He was slight (as mentioned before), perhaps 5' 9", 135 lbs., dark hair, glasses, and though it was winter was dressed only in a singlet, shorts, and Nike running shoes. There was something decidedly retro in the clothes, something Ironbird caught almost subconsciously. The singlet was all-cotton, as were the shorts. The shoes were a brand he hadn't seen in years.

Who was this guy?

"I am the ghost of training partners past", said the visitor at last. "I am here to show you the joy you once knew as a runner."

"I have joy in it now," said Ironbird, "the joy of knowing it's done for the day!" It was a typically flippant thing to say, done more to sustain the illusion he wasn't afraid than anything else.

"Touch my singlet. There are things I would show you!" commanded the spirit. Wishing the whole episode to be over as quickly as possible, or perhaps even to convince himself the spirit really was there, Ironbird reached tentatively out and lightly grasped the singlet.

In an instant they were back on the street, running along paths and trails as effortlessly as young deer in the mid-summer days of plenty. The wind blew through his scant hair, the smells of the city and country blending into so many memories. It was so intoxicating some time passed before Ironbird realized he felt no pain at all even though he was running much faster than he'd gone in decades.

Soon they came to a wood that ringed the northern edge of his town. "Do you remember this place?" asked the spirit. "Of course I do!" remarked Ironbird, "I ran here many times in the early days!" The ghost continued, "Look then, at the runners gathering. Do you remember?"

Ironbird blinked incredulously. There, under the spreading oaks and chestnuts of the forest, a group of people began unloading supplies from their vehicles onto picnic tables. There were drinks, water mostly, with some Gatorade here and there. There were sodas, cookies, and the old standby, Fig Newtons. Ironbird laughed at the prehistoric energy food, but it wasn't a sardonic laugh; it was a laugh partnered with the misty eyes of powerful nostalgia.

"I... I remember this run. This was one of our weekly fun-runs. We used to take turns hosting a run, always at a different place, and the host would bring food and drink. We would work out and fellowship afterward. It was so great... so great."

The ghost urged him on. "Tell me more."

"On this run, the rain had been heavy the week before. We were supposed to run on the trails, but being the goofballs we were, things soon got out of hand. The guys started to race, and as the trails were too narrow to allow passing, everyone soon jumped off the trails and ran Indian-style through the woods. Of course the rain-soaked ground began to grab at shoes and feet, adding to the adventure. I can only imagine what any hiker in the woods at that time would have thought - 30 wild men running pell-mell through the trees!"

"Huh. Sounds like a waste of time. Better to spend one's life being as good as one can be and minding one's own business." Ironbird did not miss the reference to his earlier encounter with the previous spirit, and the words stung him bitterly.

The spirit bade him to grab his singlet, and off again they whisked, this time to another park on the east side of town. It was dark, and there were three figures running on a grassy area just off a creek. Looking closely, Ironbird could see it was a golf course, and the three were doing repeats at high speed. Instantly Ironbird recognized the tall runner as Ingersol, the short one was Miller. A younger Ironbird was the third.

"I remember this. On hot summer days we couldn't do these workouts, so we waited until after dark. We used to run our intervals on the grass to help the legs recover. Those two guys were like brothers to me. Those summers we spent together were some of the happiest running days of my life."

"What made it so special?"

"There was a simplicity to it, something so elegant. There was pain, there was always pain, but we were learning how to manage the pain, pushing ourselves farther and farther into it. Ingersol used to always berate Miller for not taking enough! There was also the elation of running, feeling the power ooze from your legs onto the surface below you, the pulse of every step propelling you forward... I felt strong, in control, and filled with the sure confidence I could get better, I WOULD get better..."

"You had hope?"

"I never thought of it that way, but, yeah. Take me home, spirit. Suddenly this pains me too much to see anymore." With that, Ironbird grabbed the singlet and was transported back to his room. With a start he sat upright in his bed as if awakened from a dream. Was it a dream? Had this too happened?

Saturday, December 21, 2013

A Christmas Carol

Ironbird Scrooge jogged mirthlessly through the grey streets of his home town. Left and right, children turned away as he passed, some to avoid his gaze, others to utter the curse they dare not say to his face. Mothers hugged their infants closer to them, and the elderly merely shook their heads in disapproval.

Step after soggy step the painful display continued. The soreness of Ironbird's hip grew with every step, yet he limped on, regimented as he was, and had long since abandoned all sensations related to his aging corporeal being. Running was a part of his day, a means to an end, and nothing more.

At an intersection where a traffic light turned red, Ironbird was temporarily stopped, whereupon two young individuals dressed in black pants, white shirts, and ties approached. Their intentions were completely philanthropic; as Mormans, they wished only to provide a path to salvation for what was obviously a very lost soul.

"Sir, would you give us a minute of your time?" one asked.
"We would like to tell you about..." started the other.
"BAH!" shouted Ironbird.

Flashing his trademark salute, Ironbird continued on as the light turned, leaving behind two startled and insulted Mormons to consider the limits of their faith.

Returning to his home, Ironbird attempted to place his key in the door lock. A movement on the door caught his eye, and as he stepped back he recognized the vision of his original training partner materializing on the door.

"IIIIRron-BIIIRRRDDDddd..." it called plaintively, and then was gone. Ironbird was at first completely aghast, but quickly regained his senses. He reasoned his run had taken him into glycogen depletion, and the whole thing was in his head. It certainly wasn't the first time he'd hallucinated on a run!

Ironbird showered and shaved, then decided there wasn't much to eat around the house. Since his hunger had obviously driven him to delusions, he hopped in the most adored vehicle in town and drove (enjoying the envy and jealousy of all that saw him) to Wendy's, where he ordered his favorite #6 - spicy chicken and large fries, all washed down with a couple of large glasses of Diet Coke. Mid-meal a small, hungry child came up and stared at Ironbird's fries. The intent was obvious, but just as clearly rejected. Placing his foot on the child's forehead he pushed firmly away, uttering a clear and sardonic, "HO...HO... HOOOOooo".

Back at the house, Ironbird settled in for the evening. There was a bit of ice cream left, so he fixed himself a bowl and tuned into weekly cage match fight. He was entertained for a while, but soon the day weighed on him, and Ironbird decided to call it a night.

As he dressed for bed, sporting his Captain America underoos, a knock was heard at the bedroom door. Impossible he thought, for he was certain he'd locked the outside door. The knock came again, harder and Ironbird knew it was really happening. Jumping for the only defense available, he dove under the covers, hoping upon hope the intruder could not penetrate the bedsheet force field he'd erected.

Under the sheets Ironbird heard the door open, the sound of something heavy being drug across his hardwood floor, and shuffling footsteps. Whoever, WHATEVER was in the room was right beside the bed now. Gathering all his nerve, Ironbird lifted his sheets to face whatever terror lurked.

And then he saw him. He was of medium height, neither over tall or over short. His body was barrel-shaped and sat upon tree trunks for legs. His uniform was tussled, unkempt, and his saber drug the ground at his side. Underneath his feathered hat was long grey hair pulled into a ponytail so long it looked like a, well, horse's tail. There was no mistake about it, it was him.

It was Norm.

"IIIRRon-BBirrddddd..." he called again. His head was characteristically tilted to one side, his face grimaced, and he lurched forward one more step. "We have unsettled biiiz-nezzzzz".

"What is it you want of me? Who are you?" cried Ironbird, not ready to admit out loud what his eyes were seeing.

With difficulty, the apparition began again. "Don't you know me? It's Norm... I've come to warn you."

"Warn me of what?"

"The path you are on is of disaster. If you do not change your ways, if you do not learn your purpose, you may be lost forever!"

"Purpose? I think I understand my purpose quite well. Live my life as properly as possible and mind my own business (which is something I could say for someone standing in this room right now...)"

"IRONBIRD!" Norm thundered. "Do not test me. By the beard of General Lee, you will not pass through this night without being tested. Three times, in fact. Expect the first at the stroke of one, the next at two, and the third at three. Heed well the messages they give you - for your running soul is at stake!"

With that, the apparition turned to run out of the room. Yet, it wasn't really a run as much as it was a shuffle. The head tilted over to the side, the arms pumped furiously, but the legs never really left the ground.

Yup, that was Norm all right... 

Friday, December 20, 2013

No run or spin today

Had to call a stop today. I did indeed lift, because that was scheduled, but I had to take a day off of running and riding.

It's hard. I want to do more. I have 100 miles already this week on the bike, yet I want more. It's way early to be doing that much, and my head knows it. Still, there are others out there riding like crazy. It's hard not to feel as if I'm falling behind.

The injury was a wake-up call. Though minor, it may well be a harbinger of what's to come if I don't change my ways. To put it in the spirit of the season, my left shin was the Jacob Marley of my exercise regimen.

Hey! That would be a heck of a Christmas post! Being visited by training partners of the past, present, and future! Oboy, I can't WAIT to write this one up...

Thursday, December 19, 2013

Okay, some things to remember

Let me start with some important dates and events.

First, there's the Christmas Eve run, Tuesday, 8 AM, First Baptist Church. There is a donation being collected to benefit charity. This year you will be able to designate your gift to either of two entities. More on that later. Running distance will be 5 miles or so, but hey, it's your run too!

Next, the year-end banquet is on, and it will be BUB'S! Jimmy worked his magic, so we will be in the upper room again. Jimmy threw out the idea of doing burger and dessert, but I believe there should be some discussion first. I personally am thinking of revisiting the two-burger challenge. I think I can do it easier!

Finally, there will be a New Year's Day run. Time hasn't been hashed out, but traditionally that's 8 AM at the Courthouse. I'm assuming it will go that way again. I will post if that changes.

Alright, so today was a bit of a free day. I could have skipped either the run or the ride, and since I don't lift on Thursdays, it would have been a complete day off. I opted instead to run and ride. The run was effortless, if slow. The ride took a bit of breaking in early on, but by the end was also quite easy. I ran out of time before I ran out of gas... had to get to the pool in time to see Heatherly and Galloway!

I was looking at the USAT rankings today. The reason I keep looking is completely self-absorbed, I'll be the first to admit. Ever since I became a triathlete and joined the organization, I have wanted to make All-American. I have been Honorable Mention numerous times, and actually did have All-American one year but was rooked because of Tuxedo Brothers' paperwork snafu, but I digress... Anyway, I had a pretty good year this year in spite of everything, and had a shot. And I still do. The tabulation will reshuffle many times between now and the final tally in February, but as of today, the numbers look like this...

In my age group (50-54):

  • In Indiana - 7th
  • In the Mideast Region - 20th
  • In the country - 169th
  • Final Result - Honorable Mention


My point total was 85.7. All-American cut off at 86.3. Close, but not good enough. I'd said all along it would take 86-87 points to make it, and I really felt as if Jeffersonville and Boilerman ought to do it - after all, I took 2nd in both races - but alas, the races apparently get no respect. I really don't want to game the game to get the win, but at this point I'm beginning to think again.

Races that have scored well have been Muncie, Chicago, and the Eagle Creek series. I can't do Chicago, but Eagle Creek and Muncie are at least possible... How bad do I want this?

Wednesday, December 18, 2013

Starting to get better

I think I've figured out the shin injury... or at least, the catalyst.

I've not taken any down time since the marathon - I've run harder. I've added a lot of biking. I added a lot of leg lifting to my routines.

And there was the straw that broke the camel's back.

I think I could have gotten away with almost all of the rest of the stuff, but the lifting was just one more thing too much. It fits the injury description as well. I was running on a treadmill, hopped off and went straight into the leg lift routine. Spasm and that was that.

This week I decided to skip the leg workouts and just run and ride. Runs are limited to 3 miles, rides whatever I feel like. And things are quickly getting better. So what have I learned?

Probably nothing. I seem to have to learn lessons over and over, but what I think I learned (again) is that I'm getting older, and thumbing my nose at risk has consequences. Of all the things to hurt me, the thing I expected least was lifting on my legs, but there it is. On top of that, it didn't even happen in the obvious way. I think I curled my toes up hard enough on leg extensions to cramp my shin muscles because of isometric contraction. In short, I got a cramp. As we know, cramps often lead to pulls and swelling, and since the muscles in this region are located in a sheath, the ensuing swelling caused pretty severe pain. On top of that, since it was a lower extremity, anytime I was on my feet, I got more swelling.

I've kept my leg elevated as much as I can at night, but I've been able to train. It is getting better, and that's the most important part of it all. I'm off Advil, have been for a week. At this point, everything is manageable.

Tomorrow is a ride and swim. That's all!

Tuesday, December 17, 2013

A short run and a swim meet

There wasn't much time to do anything tonight. The swim meet was in Jennings County, a good 80-minute drive considering traffic. With this in mind, there was no way to get a spin. A short run was the only option.

How short? I've said this week would be only 3-mile runs, and that's what I did. It was done at a decent pace, right at 7:30, but hey, it was only 3 miles. The leg didn't hurt too badly at the time. We'll see how that goes over the next day or so.

The swim meet went as expected - we lost. The team just isn't very good or deep this year. Why doesn't matter, it just is what it is. It's still fun to watch your kid participate in sports, no matter how the team does. At least, that's the way it should be. If you can't enjoy your kid's athletics at that basic a level, you probably don't have your priorities right.

Tomorrow I will lift, run, then ride. I'd sure like to push the ride a little longer, but you know what? I will have to bring some peanut butter fudge if I plan to do that...

Monday, December 16, 2013

A Triple?

Technically, yes.

I lifted first. That was about 45 minutes worth of semi-aerobic activity. Given that I do circuit training, the heart rate does stay up the whole time. So yeah, that's one.

Next came the run. I only did 3 miles or so, but hey, it's the first week back after injury. The pace was under 8 minutes, and actually the running was easy enough to do. I did hurt afterward as expected. I'm glad I only went 3.

Finally, there came the ride. This went well for about 7 miles or so, then suddenly I bonked. I really couldn't stay on the bike for any speed and considered calling it a night. That's when I remembered Galloway's peanut butter fudge still in the lab. That's right, I ate a couple pieces of the candy, and I was good to go.

We had a full house. Roy, Allen, Me, Miller, Denny, Scott, and Jimmy all rode at least a little. I got my 20 in thanks to the emergency rations on hand. Most everyone else rode for an hour or so, except for Denny, who on his second ride did 40 minutes.

Allen couldn't help but try his Svengali nonsense again. As I was leaving he made some comment about who was still on the bike. I mentioned my run and lift, which he dismissed. The only guy I know who declares himself the winner of such an exchange any quicker is Jarrard. Pretty easy if you make all the rules!

Tomorrow I won't be able to spin - swim meet is in Jennings County. I will try a short run. The next ride will be Wednesday night (for me). 

Sunday, December 15, 2013

Pepper Burger + Indoor Spinning = Misery!

Okay, so I often have not so good ideas. No, sometimes I have downright bad ideas. Like today. At lunch I went for the Pepper Burger at Wings and Rings. I love the sandwich, and you add their kettle chips... man, ambrosia of the gods. I don't get it often, but I never miss a chance when I'm there.

I figured I would pay for the burger down the line, but I had no idea how quickly it would happen, or that the misery would be shared by others. We were supposed to meet at the lab at 3 to spin; I wanted more miles, so I got there early. By the time I was on the bike, I could tell the gastric disturbance would be a sooner rather than later issue.

If you've never been to the lab, the spinning room is full. Tight. Phone booth tight. Put bluntly, if I flare my elbows while on the bike, I would hit the person next to me.

So I was about 16 miles into a 30-mile ride when the pain became unbearable. I ripped one loose and was immediately sorry. Not as sorry as the fellow next to me, I assure you. One of our members has said he learned in college that, however bad a smell is, your nose registers it for only 8 seconds. That lie was put to rest this afternoon. I singed the nose hair out of the poor fellow next to me.

If I had any class at all I would have gotten off the bike and gone home, but since I have no class I stayed. I promised the miserable wretch next to me I would hold on until 20 miles then go. Small comfort that must have been! I suppressed all other urges for that length of time (about 12 more minutes), then had a walk in another room. That seemed to help, and I was able to get on the bike and complete another 10 miles without incident. The damage was done, though.

I felt so bad after the fact. The more I thought about it the more I realized I shouldn't have put the guys through that. I did get my 30 miles completed, but not without cost. For the endurance athlete, gas is a fact of life. Under normal circumstances you let it fly and there is no harm done. Farting in a phone booth with a captive audience is never a good idea, even amongst friends.

Anyway, I'm thinking of changing the name of the place from the Energy Lab to "Dutch Oven". 

Tuesday, December 10, 2013

Another successful spin

The leg is getting better, though I'm taking no chances. I will run either tomorrow or the next day, either way it will be short, slow, and inside. I'm not about to go out on slick roads and start this process all over again. Uh-uh. I am confident I'll have my miles back up soon enough, and if a week's running is all it cost, especially at this time of year, no harm done.

I'm wishing Jimmy the best of luck as he faces knee surgery again, this time on the mirror-image of the first one. Galloway says knees are like headlights - when you replace one, you might as well go ahead and get the other one done. Smart man.

I waited until later in the day to spin. I know I was off. By waiting my leg got 24 hours to rest, which I felt was smart. There was also a chance of having company on the spin. Only Jimmy showed. I suppose Allen had his feelings hurt yesterday, doubley really, because I didn't mention his name in last night's ride title AND I rode farther.

So the goal tonight was at least 20. After getting there, I would reassess. There is a method to the madness: I've signed up for a Strava challenge, and it will require 40 miles a day (almost) average for eight days. I won't actually do it that way, of course... more like 60/40, but I'm getting the mind ready for the average. The body won't have any real trouble with it of course... it's the boredom of sitting on the saddle for so long that will be the killer. I will be off during the challenge, so I can even break it into two rides a day, morning and evening. That seems a bit more appealing.

ANYWAY... I wound up with 30 tonight. I'm quite happy with that, as now I have logged 80 miles in the last three days. My refurb 510 worked flawlessly, even after I added my heart rate monitor. Here's hoping the problem is solved!

Back to the lab tomorrow. I won't run at Jimmy's, so it'll be an early start for me. Jimmy and I plan to be riding by 5:15, though I'm sure I will go much longer. Jimmy has a workout appointment at 6:30, but don't let that stop you from joining in!

Monday, December 9, 2013

So far, so good

The new Garmin 510 (more accurately, the replacement refurbished Garmin 510) came in the mail today, and I was able to get it up and running for the ride in the afternoon. Syncing it up to the GSC 10 unit was no problem, and it worked flawlessly throughout the workout. There, that gets the drama out of the way first.

We were off school again today, so I went to the gym in the morning. I lifted, did core, then went to Bloomington with Leisa and Igor. It was a nice break from the last few days of being nailed to a chair elevating my leg. I figured walking around a bit would be a good test of my recovery.

We went to the Trojan Horse for lunch - I went for the fish tacos, Leisa a gyro, and Igor had the tilapia. It was a good meal, not too much, not too little. We did find out Igor is no fan of V8 drinks!

After that we went down to campus to visit the law building. Igor wants to be a lawyer, so this was a chance to visit an actual school. It's finals week, so we had to be quiet. We were able to walk the building, see the library and some classrooms, but that was about it. As we left, we drove around the perimeter of the campus and showed him as much as we could. It was really too cold to take a long walk, and my leg wouldn't have taken it anyway.

A short trip to the mall to spend a little birthday cash (in the form of Dick's credit) was next. Leisa and Igor did their thing, I sat in a chair and waited. I do like mall chairs! Whoever came up with the idea of putting living room furniture out in the general area - brilliant.

Once we got home, I pretty much got ready to go to the lab. I wanted to get at least 30 miles in, so I would have to start before everyone else. What I didn't know was Jimmy and Haley were also starting early, so I wound up being included in their workout - sorta. Hope they didn't mind! We were later joined by Roy and Allen.

In the end it was 30 miles completed. That was right on target, and probably going to be my staple distance, at least until I can run again. I walked to and from the lab, and the short walk is enough to tell me I'm a bit off of running just yet. Hopefully by Monday...

Spin again tomorrow, 30 miles!

Sunday, December 8, 2013

Interesting couple of days

There I was, on a cold Thursday night, facing a likely snow day on Friday. The accumulation predictions were going up by the hour, and I was certain we would be out. Things were sizing up to be the perfect fitness weekend, even if everything had to be indoors.

I kicked it off by doing a treadmill run at the club. At 35 degrees and raining, it was the absolute worst running conditions outside, and frankly the very reason I bought a club membership to begin with. So I did the run inside.

It actually didn't go poorly. Though I had only the window in front of me, I was able to pass the time quickly, and dropped the mile speed mile after mile. It was actually a pretty good run. Then I stretched, and lifted my legs afterward. I thought it was a solid workout because I got so much done in such an economy of time.

Something went awry along the way. My left shin, low above my ankle, hurt horribly by the time I got home. It wasn't bone, of that I was fairly certain. It mattered little. The pain was sufficient to make even thinking of running or riding the next day impossible. I couldn't walk any distance without severe pain.

The next day wasn't much better. I kept the foot elevated, iced it, and took pain relievers. That alone should tell you something. I won't take aspirin for the most part. I have to be hurting pretty badly to get to that point. I could take the pain, but I wanted to get the swelling down ASAP. By this time I was sure it was soft tissue injury, but in the sheath on the inside of my shin. Yes, compartment syndrome, though I'd never had anything come on so suddenly. I'm guessing I had a spasm of some kind, pulled a muscle, and the swelling inside the sheath was causing the pain.

So the next two days were spent sitting in a chair with my leg elevated - not training. The lost opportunity drove me crazy, but if I've learned anything, it's that you have to respect injury. This type of thing doesn't get better if you ignore it. It has to be treated.

So I am on Advil and ice, and no running for a week. I was able to spin today for 20 miles, and that went very well (so far). I will spin all week, every day, and if things progress well, I'll start light running again next week. It won't hurt me to take some down time on running anyway, and as long as I can do something, I won't go insane.

By the way, there were six of us tonight in the Energy Lab - Jimmy, Scott, Rand, Roy, John T., and me. It was a good time, the next best thing to riding outside. We ride again tomorrow night at 6 PM. 

Wednesday, December 4, 2013

More trouble means luck for Troy

I talked to Garmin today. The guy tried to flowchart me, but I've been down that path before. I could finish his sentences before he could, which expedited the process. Sure, it might have been rude, though I wasn't going out of my way to be that way. I was on prep, and due to their hours it was the best time to call. My time was short, I didn't have time to mess around.

The short of it is they are sending me a replacement unit. I will mail mine back in the next day or so, which will get my deposit back. I updated the firmware last night to the latest (2.70 to 2.80), and I wanted a test ride. There was no real hope it would fix the problem since this update was pretty cosmetic, but it was worth a shot. On top of that, I left the computer running for 2 hours on my desk at work and it never froze. There was every hope it might work.

How wrong I was. In a little over a mile it froze. I was running a stopwatch, so I would at least have a time on the ride. I knew the distance ahead of time because I knew the course so well. It wouldn't be optimal, but it was an acceptable back-up plan.

I stopped only once to fix the Garmin, and I figured if it died again, I would ignore it. Almost 7 miles later it died. So I was almost halfway through the ride with a dead computer and I came up with the stupidest plan I've had in a while - I'd see if I could get it going long enough for a try at the highway 37 segment.

This was dumb on oh so many levels. The obvious was the Garmin; what's more, I've ridden 5 days in a row, and run 5 days in a row. I'm tired, my legs are worn out, so there wasn't any real hope of getting it. I guess I just wanted a reason to ride hard.

It started off very well. The Garmin started up, and I was flying down the highway. About 2.9 miles in and 5:52 on the clock it stopped working. I was approximately in front of Appleacres, the hardest part of the stretch, rolling at 29.2 mph. I'll save you the trouble of working out the average... it was 29.65 mph and would have gone up as soon as I hit the light, where the course turns downhill. Guaranteed KOM. Except for the dead computer. The real kicker: I could have worn the 305 and gotten the data on back-up. I even thought of it on the way out the door, but didn't think I had the time to wait for the 305 to acquire satellites. Dang.

So I will be borrowing Jimmy's 500 for a few days until the refurb 510 comes in. He's too kind! He's also a savior - I hate warranties, and I hate the mail. One is a hassle, and the other is too slow. Put them together and you get a slow hassle.

The run later went well. Scott did drag us (Roy, Nathan, and me), which we all knew would happen. However, I didn't suffer, either in the hip (too much) or any other way. As tired as I am, it went pretty well.

The lift later was a bit tougher. I was smashed by this point. Think of it - for 5 days I've done 3 workouts a day (run, ride, lift). My caloric intake has not gone up to compensate. I'm always hungry, and I bonk rather easily. I want to ride that line a bit, because if I can get through Christmas with the weight under control, the battle is won. Much easier to start January already at or about target weight than to be 10-15 lbs. over.

The next few days will be interesting. We are going to get snow, I don't think there's any doubt about that now. It's only a matter of how much, and how much ice that will go along with it. And that, my friends, brings the outdoor riding to an end for the foreseeable future. If it gets really bad, it will also end outdoor running for me. I have no intention of injuring my hips. That's why I have a club membership, after all.

IF the swim meet gets canceled tomorrow night, and that looks like a very real possibility, I think I'll take the Cannondale over to the Energy Lab...

Tuesday, December 3, 2013

Grrr!

The day I bought the Garmin Edge 510, I should have had my head examined. The first time it locked up, I should have sent it back. Fortunately, it's not too late to correct both mistakes.

Today's ride was the last straw. Three separate times the device powered down and restarted, wiping out everything I'd just done. It was a good thing I was on a known course, so I could at least manually enter the distance and time, but this is not acceptable. If the device doesn't work, it has to be fixed/replaced.

I have factory reset it and updated to the latest firmware. I will ride it one more time to determine my next step. If it misbehaves at all, I will call Garmin even as I'm boxing it up. That sucker will go back lickety-split. I've been assured by both Miller and John T. that Garmin support is good. I guess we're about to find out.

The ride itself today was frustrating not only because of the Garmin, but because I got caught by a train on Woodville Road. That never happens, and today, when I'm behind schedule, it happened. Here's the bad thing about that... that crossing is 11 miles into a 20-miler. If I turn back, that's 22 miles, an extra 6 minutes. If I wait, it's the extra whatever it takes the train to clear the tracks. With no end in sight, I took the only option I could be sure of - I doubled back. I was home right on the 5 o'clock hour, just enough time to get ready for the run, but not without some stress.

The run was fine - at least the 305 is reliable. It might take FOREVER to find satellites, but once hooked up, it works. Well, except for the race in Indy. No biggie. I would have been tied for 5th on Strava for the course, but no biggie. Who am I kidding, that was a biggie. Dangit.

It has been hectic the last two days, and it would have been easy to push the ride off until later. Glad I didn't. The forecast for the end of the week looks disastrous. The numbers keep getting revised, but we're looking at inches of snow plus ice. And... just like that, outdoor riding will be over.

Tomorrow I will try to ride and run again. And lift! Don't forget the lift! If that all gets accomplished, I will have 20 miles run, 80+ ridden, and I will be well-positioned for anything that happens. That's the plan.

Here's hoping the forecast is wrong...

Monday, December 2, 2013

It's like a Christmas miracle!

It looked hopeless. There are only so many minutes of daylight in the after school hours in southern Indiana this time of year, and the SIEC meeting scheduled for after school ate into that precious commodity. In a perfect world I would have rushed home after school, jumped on the bike and ridden south to Mitchell. That would have left me plenty of time to get back for the run, and maybe even enough to add a couple of miles of running.

If that wasn't bad enough, the skies had turned slate-grey, and frankly the prospect of being outside was completely unappetizing in spite of the warm temperature. The already dim afternoon light was made all the dimmer, and for the solar-powered athlete, it was depressing. My head knew it had to go out if at all possible, but the rest of me was looking for the out.

So it was with some surprise I rushed home after the meeting, and in the short trip forced my mind to shift over to ride mode. I'd already settled on the idea of lifting, running, then spinning later; I'm not the kind of athlete that can instantly shift my plans and keep the enthusiasm going, so changing was not easy. One thought carried me through - if I could get the ride done first, the biggest hurdle of the day would be crossed. The run would have company, and the lift could be done in the shortest time and in the dark. It made sense, and for once I let my head rule the situation.

I almost headed to Mitchell in spite of everything. The thing that probably stopped that was my computer shut down within the first mile. Getting it restarted took time I didn't have, and there was no reliable way to be sure I'd make it back in time for the run if I left town. By staying in town I could get 15-18 miles, run, and maybe do a short spin later. It was a compromise, but I could stomach it.

The course was the Jimmy Industrial workout with a twist; once on Hillcrest I would do 3 hard laps. This gave me two intervals per circuit, one on the hill, one on the circle. It also moved the ride along and kept the pace up, and as luck would have it enabled me to get the whole 20 miles in.The best part was I didn't hate the whole thing. It's a workout I could do again in a pinch.

The timing was nearly perfect. I was able to get to the run in plenty of time, though my Garmin 305 took its sweet time finding satellite reception. Once done, we were off. Five of us did the run - John T., Rand, Roy, Bartlett, and myself. Scott had son duties, Jimmy a bad knee, and Miller still recovers from his race I suspect.

The run complete, all that was left was the lift. I ate supper with the family, did the dishes, and off to the gym. It was a little crowded by this time, but I was able to adjust my workout so it wasn't interrupted much, and it soon enough was complete. All told I had a bit over 2 hours activity today, right on target.

Tomorrow I hope to follow a similar total, though it might be arranged differently. If I could get that done, my week would be largely made. Good thing too; the back half of the week looks colder AND busier.

Sunday, December 1, 2013

December 1st - Seriously?

We had a good regular group this morning for our Sunday run - John T., Scott, Galloway, Chris, and myself. We actually pretty much stayed together the whole way, and ran just a smidge over 8-minute pace. Regular course, regular players, nothing new to see here, move along.

What was noteworthy today was the weather. It was in the mid-50's, sunny, and very mild compared to recent weather. It was enough to draw out 7 riders to the Mitchell Church of Christ for a 2:30 ride. Ruminate on that... December 1st, 7 guys show up for an outdoor ride. Think back... when's the last time anyone remembers THAT on ANY day in December?

It looked early on like the group would quickly break in half. John T. and Scott took off, Troy caught, James was midway between groups, and Allen, Dan, and I were in the back. At the end of the Super 2 the front waited for the back, and from that point on we stayed together.

We did a slight modification of the regular Huck's Run, giving us right at 21 or so miles. My Garmin gave me some headaches and I was forced to make up a mile I lost to trouble. Why? Sure as I didn't, Allen would be crowing about how he rode more. He promised he wouldn't, but you know what a liar he is.

Gotta say, I'm happy about the distance this week, really training in general. I got all my miles and  much, much more. It won't be easy to replicate that on working weeks, but so what? Gotta be opportunistic, and this week, I was.

The next three days offer great riding opportunities. Beyond that, forget it.