About The Music

I don't know about you, but one of the first things I did when I first started running a few years back was to get my mp3 music player filled with songs I thought I wanted to hear when I was out on the road.  I have never been an iPod kind'a person.  Can't tell you why, but I have never owned one.  Instead, I have gone through two Sansa's.  The price was right and they seemed to do the job I needed done.

As I  entered into the world of triathlon, I found that there really was no time to mess with these during events, so I have never used it during such.  Not to mention the fact that on most of these events, they are strictly prohibited.  I do, however, find myself using it during all runs.


Through the years, I added a song to my play list here and there, but overall it has remained pretty much the same.  I have searched for suggestions and asked of others what they have on theirs.  Problem is that a music list is a very personal thing.  I have not found enough variety to keep my list growing.

With the advent of the new smart phones, the Droid to be exact, because that's what I have, I discovered a service that has solved all my issues; it has given me variety and choice.

I'm talking about Pandora Radio.

Disclaimer:  I am not endorsing this service, I am merely sharing what I have found to be of great use for me.

If you're not familiar with Pandora, in a nutshell you create "stations" either by choosing songs or artists.  Once you find one, Pandora creates a "station" which plays songs similar in music genre.  You can create as many "stations" as you wish.  You select a station you want to hear, or you can choose a "Quick Mix" which selects random songs from your different "stations".

Pretty simple.

As I was getting pretty bored of listening to the same songs over and over again, this service has solved this issue for me.

Only problem I've found (but was easily solved) is that depending on where I was running, I would loose the satellite signal on my phone and would loose, temporarily, the music feed.  I was wearing the phone attached to my fuel belt.  I'm now wearing the phone around my left arm.  Problem has been solved.

Oh yeah, as you log in to your account via your phone, you get a warning that this uses a large amount of data and that your battery may be drained quickly.  I have not had an issue with this.

Enhanced by Zemanta

Source: http://www.triathlonat55.com/2011/03/about-music.html

running shoes minimalist shoes barefoot running marathon running

About Ironman 70.3 New Orleans

The anticipation and build up for this event had grown to levels never seen before.  Training started, as most of you who follow me know, months ago.  This race was planned on my schedule at this time as a benchmark to see where my training is going, en route to Ironman Louisville 2011.

REGISTRATION

We arrived at registration on Friday.  Two days before the race.  The crowds were not to big, this was nice.  Waited in line behind two or three others but they moved right through.  Filled out the obligatory paperwork, you know the one where you promise not to hold the Ironman Corporation responsible for anything.... blah, blah, blah.  Next, we picked up the "athlete" package which included the bib and other "stuff".  Moved on to the I.D. bracelet where we were told not to remove it... or else.  blah, blah.  Picked up the tee shirt. which by the way, is really nice.  Registration done without any problems.  All set, registered, ready to go.

EXPO

Quiet possibly the best Ironman Expo I've seen yet.  Granted this is only my third, but it was nice.  Not because they had plenty of exhibitors, because they didn't, but because they had a very large assortment of IM, IM70.3 and NOLA merchandise.  Just about anything you would want, they had.

I purchased a NOLA bike shirt and a NOLA visor.  That's all I really wanted.

PRE RACE SWIM, BIKE, RUN


On Saturday, we found our way to a spot we had been told we could get in the water and get a short swim.  Upon arrival, first thing we noticed was the condition of the water.  The wind, the waves, the white caps.  The water was rough.  It was choppy and it looked tough.  There were, however, several other groups of triathletes venturing into their wetsuits and into the mad water.  We opted to bike for about 30 minutes, run for about 15 minutes and then get in the water.

When we got ready to get in the water, some of the swimmers coming out told us how rough, but "doable", the water was.  We took a deep breath, counted to three (well, Skip counted to three, I counted to like a hundred).

Right before I jumped into the angry waters, I noticed that my swim goggles had broken.  Was this a sign to stay out?  Nothing doing.  I fixed the goggle as best as I could and in I went.

Yeah, it was as rough as it first appeared.  Swam with the current for about ten minutes, not to bad, and then turned around.  Then the fun began.  Having NEVER been in waters like this I was not prepared for what was ahead.  The first wave to hit me, hit me hard.  Knocked water into my repaired goggles and swallowed what appeared to be half the lake.  Not so much fun.

That happened twice again.  Then it occurred to me:  What if I just breath to the side opposite the waves?  Duh!  That made the rest of the trip in more manageable.  What took ten minutes in, took about fifteen back.  I was happy to be on solid ground again.

When done, we proceeded to go to transition to check our bikes in.  When that was done.  We were set.

THE NIGHT BEFORE

One of the main reasons why I opted to jump in the water on Saturday was to get a feel for what it was going to be like on race day.  Had I not done this, having seen the condition of the water, I would not have rested; would have stayed up all night thinking about this and the day would have been shot.

Because I did venture into the water, I knew what to expect and therefore I had the best night's rest before an event...ever.  Slept like a baby.  As soon as my head hit the pillow I was out.  Woke up with the alarm clock at 4AM.

RACE DAY

Arrived at the venue around 5:30am.  Promptly parked the car and walked to transition along with a massive number of athletes that were arriving at the same time.

The weather was cool, the winds were still strong.  We noticed the tree tops.  It was not pretty.  Our hope at this time was that within the next 45 minutes or so, the winds would give us a break.

Then we heard the announcement over the p.a. system:  "Due to high winds, measured at 20-23 knots per hour, we have canceled the swim.  We cannot get our safety personnel out, we cannot provide adequate support on the water, so we must cancel the swim".  WHAT?  First reaction to this announcement was total disappointment.  I AM ready!  Let's do this!  But once I got a chance to take a first hand look at the water, I was glad they did what they did.

Now we were just doing a bike-run.

BIKE

The bike started with the pros at 7:30am.  Some thirty minutes after the original start.  The wind was still blowing and the temperature was cold.  After two hours of waiting I was cold, but ready to get this going.

Sometime during the wait, it occurred to me:  "Oh my... the winds are going to make this a very tough bike ride."

The bike start was done on a time trial format.  Two at a time every three seconds.  Again, I had never done this before.  Did not know what to expect.  Obviously I was not the only one doing this for the first time for there was tie ups at the start as everyone tried to jump in their bikes.  But we managed and got moving.

Right out of bike start we headed east, or west, not sure.  We turned right anyway, and the bike picked up speed.  Lots of speed.  Obviously we had the wind on our backs.  Oh, I was relieved.  This was going to be a nice ride.  Or so I thought.  For about 2 miles.  Then we turned around and headed back.  With a head wind.  For the next 28 miles...!

It was very tough to be spinning as hard and fast as you possibly could and see the speed go up to only 15-16mph... on dead flat roads.

After the turn around point the wind did come from behind.  Again the speeds picked up.  Garmin showing my speed to be around 28mph.  That must have been some wind.  "This is where I make up time" I remember thinking.  But that lasted for about 5 miles, maybe less.  Then after a right turn, it was back against the wind.  This back and forth game was to be repeated at least two more times.

We estimated that the head winds were upon us for about 60-65% of the race.

To add insult to injury, the condition of the roads were rough.  Pot holes, patches, bumps, debris, gravel, etc.  I saw no less than ten bikes with flats.  All due, I'm assuming to the poor condition of the road.    Not taking the wind into consideration I would have to give the condition of the road a "4.5" on a scale of 1-10.

"What if" scenario:  What if the wind had been calm?  What if the roads were in better shape?  What could I have done?  The course was relatively flat.  It would have been a very fast bike split.  What if?  It was what it was, however.

Garmin time:  3:22:10
Official time:  3:22:15
Rank in Group:  34/53

BIKE RUN TRANSITION

Bike IN was at the opposite side of transition from where I had my spot.  Other than still slow, not much happening here.

RUN

As usual and not unexpected, the run started fast, had to force myself into a manageable pace, once that was done, it was smooth sailing.

Somewhere around mile 6 I started doing some quick math.  I thought at that point that if I could keep this pace for the rest of the run, I could break 2 hours.  Well, I thought that for about two seconds.  I realized that if I tried to push it, I could possibly crash down the road; that was not the plan.  The plan was to have a smooth run, at a manageable pace.

By any account, it was be best run I've ever had at any triathlon relative to the distance.  I felt great and pain free.  I did not walk once except for walking through some of the water stops.  This in itself was a big accomplishment.  I found myself with enough "umph" left during the last mile to finish strong.  Except for the lady I almost crashed into close to the finish line, the run was great.  The course was wonderful, flat and  full of support.  Possibly the best aid (water, powerade, cola, fruit, snacks, ice, sponges) stations I have ever seen.  I would have to give the run course a "10" on a scale of 1-10.

Garmin time: 2:08:15
Official time: 2:19:30
Rank in Group: 31/53
Not sure why the big difference in Garmin time and Official time.  But I'm still very happy with this result for I improved the run by 24 minutes and 27 seconds!

LESSONS LEARNED

Every event teaches me something.  From this one I'm taking with me the fact that racing with a "plan" is worth it's weight in gold.

During the bike, I could have been discouraged as it seemed everyone was passing me.  Every one in every age group.  I was not doing much of the passing.  I was spinning at my pace and was riding my plan as I was fighting the wind.  But I was not discouraged.

During the bike I learned that the Ironman "drafting" rule is NOT followed by the grand majority of the athletes.  Pelotons are formed and they ride together for great distances.  At least five passed me like I was standing still.  I thought at one point that the "rule" had been changed due to the wind and I had just missed the announcement.  So when one peloton passed me, I thought for a second that I would join them... then quickly I realized... "Not going to happen".  They were gone!

Biggest lesson learned (or reinforced at this point) is that if you have a good run, you have a great race.  A whole lot of the folks that stormed by me on the bike were walking early on on the run.

Overall Garmin time:  5:30:25
Overall Offical time: 5:48:30
Rank in Group:  38/53... transition must have been really, really slow.

Source: http://www.triathlonat55.com/2011/04/about-ironman-703-new-orleans.html

minimalist shoes barefoot running marathon running biathalon prep

Happy Running!

In between alarm snoozes this morning as I was laying in bed listening to the wind howl and Mia, the pug, snore – I was going over my morning’s speed work plan in my head, frankly, thinking about how hard it was going to be and how much it was going to hurt.  Much easier to roll over and [...]

Source: http://blog.timesunion.com/running/happy-running/5394/

running injuries running shoes minimalist shoes barefoot running

P90X ~ Week 1

I have now completed the first week, or 7 days of P90X training.  I guess the "hard" part is behind me, or so I'd like to think.
I am not a morning person, and anyone who knows me, knows that.  I have a difficult time getting up early for Master Swim, for long runs and for long bike rides.  I have always opted for late afternoon workouts,  but somehow I thought it would be easy to get up early for this.  I have been surprised, as has been my wife, that it has.
I have made it a point to jump out of bed as my wife's alarm clock goes off.  Sometimes it goes off at 4:20am, sometimes at 5am.
The first day I gathered all the necessary equipment; weights,push up bar, pull up bar, chair, towel, water, log and pen and off I went.  Followed the routine on the DVD to the letter.  It was time to work on Chest and Back.  I found out real quickly that pull ups were going to be an issue.  I had not done a pull up in probably 40 years.  I opted to use the chair as instructed.  This made it easier.  Not easy, just easier.
Push ups were not so bad.  I have been doing some for a while now.  Except for the second rotation.  Then they became a task.
At the end of the routine I started Ab Ripper X.  Now, this is what separates the "men" from the "boys" and I'm here to tell you, I'm still a "boy".  This will take work.
Day two I woke up sore.  In places I could not have imagined I would ever be sore.  But it was time for Plyometrics.  Designed to produce speed and power.  Okay, I need this, and I need this bad.
Day three:  Shoulders and Arms.  This required the use of weights for all but one routine.  I just knew I would be sore the next day, and I was not disappointed.  Finished the session with another Ab Ripper X.  Not much improvement here, yet.
Day four:  Yoga.  Oh, my!  Found out today how uncoordinated and unbalanced I really am.
Day five: Legs & Back.  I guess my legs are my strongest assets and today was not to bad.  Second day of back workout.  It felt good. Ab Ripper X concluded the session.  Maybe my imagination, but I see improvement.
Day Six (Sunday): Rest.  Since I started on Tuesday, this brought day six to a Sunday.  Sunday, for the most part in a day of rest.  Gotta give the body a chance to catch up.  Tomorrow I will start week 2.
For the most part I have been in pain all week.  Not the kind of pain that you would feel when you get hurt.  The kind of pain you feel when you push yourself.  I guess this is the "good" pain you always hear about.
I am excited to see what the future of P90X brings my way.
Until next time... Bring It!
Enhanced by Zemanta

Source: http://www.triathlonat55.com/2010/10/p90x-week-1.html

minimalist shoes barefoot running marathon running biathalon prep

And Now I Run For A Cause

We all exercise to be healthy.  That's why we start anyway.  Along the way, other things come into the picture, sometimes is a challenge, a dare, a goal, a mission, a cause!

I have used all of the above mentioned reasons to continue to exercise, but a "cause" that I deeply cared about I had not found.

That is until now.

Soles4Souls hit a nerve and after some research and thought, I decided to join their cause.

Here's what Jessica Crate, Soles4Souls Active Director has to say:


"My name is Jessica Crate, and I am excited to be representing the ACTIVE division of Soles4Souls.  I am dedicated to using my talents to engage people with the mission of my favorite charity:  Soles4Souls, has stepped up to lead the Soles in Motion ACTIVE Team.

Running and being active motivates me to stay healthy, be more social, set goals, and encourage those around me.  However, my athletic ability would not be possible without the right pair of shoes.  I go through several pairs of shoes a year, but what happens to those shoes when I'm done?  Let's keep "paying it forward" by extending the life of the shoe to another child or person in need.

My dream, goal and vision is to use my running ability to raise funds and awareness so that a pair of shoes is not wasted, but donated or recycled and given to people in need so that we can share the incredible experience of what being ACTIVE can do for you.  I am personally committed to running every race I enter this year to engage athletes to donate shoes at each event, help events and athletes GO GREEN by becoming more eco-friendly, and raising funds with every mile for Soles4Souls ACTIVE.  I will be present at local, major and nationwide 2011 events and am running to raise $1 with every pair of shoes for each mile I run.  I am currently training to qualify for the Olympic Trials and coaching a group of Melbourne (Fl) athletes, whose goal is to contribute to Soles4Souls mission to collect 11 million pairs of shoes in 2011 and ship them all through participant and volunteer donations through the Soles4Souls fundraising program. 

Soles4Souls.org/active

There are many different ways in which you can get involved and help.  I will be coming back soon with details!

Enhanced by Zemanta

Source: http://www.triathlonat55.com/2011/01/and-now-i-run-for-cause.html

running shoes minimalist shoes barefoot running marathon running

Ran another 5 miles this morning

Today is the day for my rest run. I ran in the morning and had a nice run. I ran 121 left-foot-steps and walked 66 lfs. The temperature was in the low 50s (F), and except for a 20 mph gusty south wind, it was a great day for running. I wore running shorts, a thick cotton long sleeved T-shirt, and my wind breaker, giving me two layers. On the way back, I took off my wind breaker. There was lots of sun in the sky (and some clouds, too). Because of the headwind, I slowed down to the point where I could complete my running segment. I was looking forward to a 20 mph tail wind, but as I neared the turn-around-point, the wind died down to a 10 mph gusty wind. I kept the running/walking ratio that I mentioned above, and I didn't stop to rest. So, it was a nice run on a beautiful morning. Quite a few people were out walking or running. One guy was on inline skates and was being pulled by a big dog.

One walker passed me while I was walking. I found that my running phase kept up with her, but I fell back from her during my walking phase. I know I'm going pretty slow when the walkers walk as fast as I run.

My new PI shoes still feel great!


Source: http://feedproxy.google.com/~r/OldManRunning/~3/JDsEv4s7wYM/ran-another-5-miles-this-morning.html

barefoot running marathon running biathalon prep running injuries

Is Exercising Addictive? (Slate)

Daniel Engber of Slate.com published an interesting article about exercise and addiction. I found it fascinating how he looks at both human and animal studies over time to determine if exercise lessens the cravings for drugs because it is a distraction, a stress reliever, or perhaps due to the fact that exercise is a replacement since it stimulates the brain in similar ways.

Some highlights:

  • Rats who were allowed to exercise before given access to drugs ended up taking less drugs.
  • Lewis rats are most inclined to addiction, and also most inclined to habitual exercise, going as much as six miles per day. They can even be trained to do things if the reward is exercise time, rather than food (sounds like our household!).
  • A 1967 study showed that when limited a rat's access to food, while simultaneously given them the option to exercise, led to some of them becoming exorexic, and killing themselves with exercise.  
  • Some scientists refer to the combination of undereating and overtraining in women (composed of disordered nutrition, amenorrhea, and osteoporosis) ironically as FAT - the Female Athlete Triad.
I still think it's the runner's high, personally. ;-)

- SD

Source: http://runtrails.blogspot.com/2011/01/is-exercising-addictive-slate.html

marathon running biathalon prep running injuries running shoes