Recover Run

First real recovery run sense “the foot”. Not too bad.
4.64 miles, Ave HR 147, time 49:43.
Even after a 4 mile run my foot feels better today than yesterday.
I think that I am on my way to some real road work. The run is the weakest link in my otherwise very strong triathlon skill set. I hope to be able to focus on the run this season. My goal - Just beat Peter and De'anne and Kimbo - I guess just beat everyone.
Hopefully I can join the Tuesday morning DA group after the Patty Tri.

Gramps & Granny

Rita and I came to my Mom and Dad's for a wedding shower. I put in 3 miles, 27:25, Ave HR 163. It should have been a recovery run (HR 147) but the weather was too nice to go that slow. Hopefully I can start some real running and work on my time. No hope for the Patty's Tri though. Maybe I can keep from embarising myself to bad. Rita and I are going for a bike ride when she gets back from the shower - that's right I am too mannly for a wedding shower.

W i i i n d y Run

Man if you weren't running all out into the wind you were going backwards. The strongest wind that I have ever run in. It was kinda funny. I almost got blown off the trail once and almost got tripped by the wind once - no joke. Ran the same distance as yesterday (around the lakes and to the bridge)although I had to work a lot harder due to the wind. Ave HR 165 which is close to my threshold HR. Time ---
Even Triger got blown around. At least we got in before the dust hit.

Run - not too bad

I got in a quick run last night before going to "Mohawk" boy's lacrosse game (Coppell 19, Southlake 5).
Not too bad of a run. About 3 1/2 miles of recovery running, Ave HR 148. Today the foot is less painful than it has been after any previous runs sense the injury. Take a day off from running today and test it again tomorrow, but I am encouraged.
Even OMM can heal!

Parenting 101

Peter and I had a good swim workout with Tom last night.

w/u 300 (incl 150 pull)
300 in 5:43
3 X 100 in 1:53, 2:04, 2:04
300 in 6:06
3 X 100 in 2:00, 2:12, 2:10
500 in 11:45
c/d 3 X 100

Total 2300.
So, I come home feeling good after the workout and what do I see? Number 2 son, Travis. His Lacrosse coach gave him a nice hair cut. I am a proud Dad.

I like my dog better evey day.

Tuesday's Duathon

Bought new NIke running shoes from Run On with neutral pronation. I had bought my previous shoes at Sports Authority with no help and did not even know that they had mild pronation. The Run On salesperson thought “neutral” might help my foot. I hope that I am not just throwing money at my foot.
So, Tuesday I put 3 miles on the treadmill at 8:40 pace. We will see how the foot feels. Also, swam laps for 30 min. after the run. Approx. 1500 it seems that 2 min. for 100 is a good long term pace. I will bring the time down for the 300 at St. Patty’s Tri.

White Rock Bike

Oh what a beautiful morning, oh what a beautiful day. The weather was perfect for a Sunday morning bike ride with friend Jimmy around White Rock Lake. This was the first time on a bike in maybe three months and boy is my heinie sore. My legs are good but I can feel it in my shoulders and arms. I can’t wait until the Wednesday rides start up again so I can build up some speed and endurance. Jimmy (he is 2-3 inches shorter than me) bought a 60cm Trek on Ebay, we swapped bikes about halfway thru. His bike is the first biked that I a have ridden that “felt” like it fit. So we may work out some type of a deal. We did go slow, but it was a great warm up ride.
25 miles.

CAC SWIM

Met another DA athlete last night at CAC. We talked after the swim. He is training for a full IM. You might ask me if I am jealous? Jealous - no, envious - yes. It would be like being jealous of Tiger Wood’s golf game. You can’t be jealous of something that you can’t do, but unlike Tiger’s game I can gain on the young man (that’s right, he was younger than me). I did notice that I could swim as fast as he could, not that we were competing or anything.
With the awesome peer pressure that I am under (Peter) I may raise the bar to a HIM at the Texas Man. Anyway, a nice swim with just the two of us in the pool.
200 wm, 5x100, 3x150, 30 min. @ HIM pace. approx. 3,000

Playing the Fool

The best laid plans of men and fools. Rita worked a little late last night. So, being the caring husband that I am, I called to check on her and to see how her day had been and explained that I would be swimming with the DA tonight. Whoa - slow down fool. Didn’t I know that it was Valentines Day, didn’t I know that we where having steaks at home with the whole family together? Didn’t know?
Well, I may not be the sharpest tool in the shed but . . . it slowly began to dawn on me that maybe I was not going swimming tonight.
Anyway, we did have a nice dinner together with the boys.
It was worth staying home.
Sorry Peter.

Only 2 miles

Two miles on a treadmill. Two miles - that's right, two miles. Only two miles and my foot hurts. So no running for awhile. I am going to lay off until the 23rd. Swim mostly and some biking. It is going to be an interesting St. Patrick's Day Tri. Just get through it Bryan and move on. Don't race. I give permission to any DA at St. Patrick's Day to thump me on the head if it looks like I am running too hard.

Back on Track

Made it back from Aggie Land. Coppell Varsity 2-1, JV 1-2.
Travis plays on varsity but also played in the JV win since they were
short on players. Got home just in time, because Rita drove - no one passes Rita, to catch my other boy Spencer in his hockey game. They
played a weak team and won (9-0). A (the) girl got a hat trick so several men threw their hats onto the ice. All in all a fun weekend.
I’ll start with another slow run tonight.
No Tuesday morning track yet.
Peter - welcome to the blog world.

Three Days Off

Son Travis is playing in a Lacrosse Tournement in College Station this weekend. Rita (my lovely wife) and I will be there all weekend.
I have decided not to take my running shoes so I am investing three days of doing nothing with the hope that the time off will be good for my foot.

DA Swim

Wednesday night swim with DA. First group swim in months. I was concerned about keeping up but no problem. Well, that’s not exactly true but true enough.
Tom and Tiff on deck. Lot of “athletes” in the water. Most seem to be 1/2 and full Iron Man trainees and a few others like me.
It wasn’t that long ago that a warm up was a workout. It is amazing what your body can get use to. I did keep up with a girl that did flip turns - when I grow up I want to do flip turns.
200 wu, 2 x 300, 6 x 100, 6 x 75, 150 cd, total 2000.

Slowing Down

I started using a heart monitor in the spring of last year. My lovely wife
made me get it. She was concerned that my heart was going to
explode. She know that I do not have enough self discipline to control
myself. I learned that I could ride for about 4 hours with a rate of 160.
Any faster than that and I would tire out.
This year I am actually trying to train using the monitor. For running my
recovers rate is 147, my threshold rate is 168. Since my foot injury I
have been doing nothing but recovery runs.
Last night - 4 1/2 miles, today more soreness in my foot than I would like.
I guess I’ll back off to 3 miles and maybe skip more days between runs
and build up gradually.

Swim Coppell Aquatic

A very enjoyable swim. Pull wu and cd.
Several hard 50's with 10 second rest.
Lots of high intensity laps.
Met a Coppell High Senior that just joined DA.
There is a high school group taking Tri 101 and
training for the St. Patrick's Day Tri.
Sense I am an old salt with 2 tri's under
his belt I had to depart some
encouragement to the young man. He took it in
stride and had the decency did not laugh while
I was standing there. I am going to kick his
butt.
Time 47:55, Avg HR 144, Max 164

Progressing

Sunday - Visited Mom and Dad in Granbury and went for a 3 mile walk
in the morning beautiful day.
Foot survived so what the heck. I put in about 4 1/2 miles of a slow run.
And took my little man (Trigger). We ran around all of the lakes (3 miles)
around the soccer fields (1.3 miles) plus from the house and back (.5 miles).
Best guess anyway. I call this 1L1S. One lake, one soccer. I am going to wait
another week before trying a fast run. But so far so good. In fact I am very
happy.

Trigger hates me

Treadmill to test the foot.
My dog is going to hate me. He probably knows that I am writing
about him right now and could have taken him for a run, but instead
chose the treadmill.
Well Trigger (that's his name) I thought it would be less pounding and
would allow us to go running sooner. I did it for you boy. I promise.
30 minutes - 3 mile. Includes wu and cd. I was flying.
Foot - a little pain. Cut the meds from 1320 to 880.
I believe it will be a slow gradual clime to get back to my blistering speed
or yore.
Time will tell.
Avg. HR 165, Max 175

Swim

First day back.
Planned a 3 mile walk, but the weather was too bad.
Went for a swim. 100 pull wu
Laps for 40 minutes. I don't know how many.
I can never keep count. 100 pull cd.
I always add a few laps with my eyes closed and
practice looking ahead for that buoy. I discovered
(by reading) that I was looking up at the wrong time.
I would breath then look. Evidently it is more efficient
to look then breath. It is not an easy change to make.
More practice. And the better that I get with my eyes
closed the less I have to look.