tag:blogger.com,1999:blog-71739803552861109012024-03-12T19:36:23.408-07:00Martin's training blogMartin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.comBlogger368125tag:blogger.com,1999:blog-7173980355286110901.post-51892181230836384172012-01-06T10:07:00.000-08:002012-01-06T10:10:23.811-08:00IMAZ race report - better late than neverI wrote this race report a while ago but have not posted it due to trying to put my life back together after two straight years of IM training with the second year being very time consuming. Enjoy reading - I enjoyed writing it.<br /><br /><br /><br />G. Martin Henry Jr.<br />Ironman Arizona<br />November 20, 2011<br />Race Report<br /><br />It has been two days since the race. I am still sore and have quite the wetsuit hickey, but I am recovering. I am hanging out in the dessert with my folks and plan to visit my father-in-law while I am out here as well. I stopped to see him once already, but he is not well so I need to get out to visit him again before I go home.<br /><br />I am actually having a little trouble determining where to start with this race report. Last year I did my first IM in Lake Placid. The emotions I felt upon finishing that event were overwhelming. I don’t think I was looking for that feeling again – it can only be your first IM once. Actually, I’m not at all sure what I was looking for other than the physical challenge and the knowledge that I did my best. O.k., time for honesty to set in – I was also chasing a time. I was looking for a very large improvement over last year. I figured I should get 30 minutes just from the course differential and then 45 to 60 minutes for the year’s worth of training. I shaved a little over an hour off last year’s time which I know should make me proud, but I guess I am just too hard to please .<br /><br />I arrived in Tempe on Wed. and had to wait an hour for the hotel shuttle to pick me up. Apparently a group of 8 racers arrived just before me and between them and all their gear the driver had to make two trips. So I finally got to my hotel and although exhausted from the day of traveling, I had trouble getting to sleep. It was more real now that I was so close to where the event was actually going to take place.<br /><br />The next day I walked down to the transition area to pick up my race packet and check things out. I purchased a couple of things from the vendors and then just sat around basking in the sun. I walked down to check out the water. It was green just like Doug said, but I could not detect any nasty odor. I hung around the village for a few more minutes and then headed back to the hotel. I was going to wait around and get my bike from Tribike transport then realized that there was no way I was going to be able to get all my gear and the bike back in the same trip. When I got back to the hotel there was a group of six people from Michigan who were getting ready to walk down and get their bikes so I tagged along with them. Very nice folks.<br /><br />Friday – not much to do today other than my final warm-up/shake down workout before the race (not including the pre-swim). I waited a while because I was going to go with a friend from Canada, but he was with a group of four and they kept making him late (or so he claims), so I went alone. I biked an easy 10 and ran an easy 20 minutes and then met my parents who came down to spend the rest of the weekend with me and watch me race. It was great having them there – I think I would have raced my very best regardless, but it was nice knowing they would be at the finish line.<br /><br />Saturday – started the day with a good carb loading breakfast. Went down to the lake around 9:30 for the pre-race swim (it’s the only time you can swim in the lake before the race). Brrr, the water was cold. The full sleeve wetsuit kept my body warm, but I could really feel it on my hands and feet. My face never felt cold. I swam about a quarter mile and decided that was enough to loosen up before the race. Coming out of the water I practiced getting out a couple of times because it is a little tricky. It seems like there should be one more stair on the stairs getting out of the lake, but it’s just not there. Checked my bike and bags in after the swim and then did a whole lot of nothing for the rest of the day.<br /><br />Sunday (Race day!) – alarm went off at 4:00 a.m. I could not believe it - I actually slept better than the night before. I went downstairs to toast the bread that I got at the grocery store because the hotel breakfast doesn’t start until 6:00. I got down to the kitchenette and there was a whole breakfast already set up. Apparently, they started early knowing that the athletes would be getting up early – How nice is that? <br /><br />My father drove me down to the race site so I could get body marked, check my bike, situate my water bottles, drop off my special needs bag, etc. I met up with Gene (the guy from Canada) in the bathroom line – how weird is that – 2,640 people racing and we happen to get into the same bathroom line at the same time. We hung out together for the rest of the morning and it really helped to keep the nerves down. I was getting cold so I put the bottom half of my wetsuit on to stay warm until it was time to get in the water. <br /><br />Swim - At about 20 till they start getting the age groupers in the water. I wanted to get in early because my race plan was to start near the front on the right side. Theory was that I would get less beat up there than in the middle. I was having a little trouble with my goggles so I swam to the side, sat on the ledge, and adjusted them. Then I got back to my spot because the water was filling up full of bodies fast. For some reason, the water felt warmer race morning. I know it is not true because the reported water temperature was 61 – must have been the excitement of the moment or the fact that I acclimated to the cold waiting to get in the water. In true IM fashion the announcer just keeps on talking until suddenly BOOM! The cannon goes off and it is a mad rush of elbows, arms, feet everywhere. Although I thought I started in good position I still got beat up. I got an elbow in the eye, I was bumped a few times, I got whacked in the eye again a little later, but my goggles never fell off. I understand what a mass start is like with so many bodies in the water, so none of that really bothers me. There are two things that totally annoy me though – one is people trying to swim over the top of you – really! Where do they think they are going – there is no more water on my left side than on my right. The remedy for that is to kick – so I did – I am proud to say that no one swam over me this time (I let it happen twice at IMLP). The other thing I find annoying is when someone is swimming so close and keeps bumping you trying to steer you a certain way. Because we started so close to the right there was quite a few people trying to go left to get closer to the buoy’s. I find that to be a little dumb. I would think that most everyone knows that the shortest distance from point to point is a straight line – So I sighted on the furthest buoy rather than the closer ones, but I kept getting pushed. At one point I actually took my hand and pushed someone away from me. There was one scary moment in the swim – I got tangled up in something. I kept swimming, but it got worse. It felt a little like fishing line, but not quite that strong. I was able to rip it off me and keep going. I felt really good on the swim and actually felt I was catching better water as I went. Although I felt I could really pour it on in the swim, I held back as discussed with coach Doug. What could it have possibly gained me anyway– maybe five minutes? Certainly not worth screwing up a whole days worth of racing for five minutes in the swim. The fact that you cannot see in the water never bothered me for some reason. It is impossible to get off course with so many people in the water so I just kept stroking and before I knew it I was done. Got out of the water in about 1:15 – was expecting anywhere from 1:10 to 1:20 so I was right on time.<br /><br />T1: - had a little trouble with the wetsuit – not used to a full sleeve. The volunteer was great and just pulled down the sleeves and then I laid down and they did the rest. As I ran into the transition area one volunteer called my number, another grabbed my bag and handed it to me and into the tent I went. Helmet on, glasses on, socks on, shoes on, decided no on the arm warmers, off I went. Someone must have called out my number because there was someone waiting for me with my bike at the end of my row (I am a rock star!). <br /><br />Bike – Anyone who knows me knows that this is my favorite part of the race. I only swim to get to the bike. Getting out of T1 was not quite as messy as LP. I don’t know if it was the 5 minute time gain on the swim or what, but it was just better. It was no wider, so that was not the issue. As soon as I got out on the road my number one concern was getting my HR under control. I know there is no drafting in triathlons, but it was wall to wall people and a fairly narrow space to get out for probably a mile or two. I figured at this point it was o.k. as the officials would have to penalize about 200 people – it would spread out as soon as we got to the open roads anyway. <br /><br />My HR was under control in no time (at least I think it was, had trouble with HR monitor the first lap of bike). I started fueling right away. I think I blew it on my hydration as I had to pee three times on the bike – pit stops were quick, but I definitely lost a little time due to this. I know what the hard core guys and girls do, but I’m not vying for a Kona spot and besides – my mother brought me up better than that.<br /><br />The bike was absolutely beautiful. My legs felt nothing. I was once told that if you are not sight seeing on the bike leg, you are going too hard. So I did some sight seeing. HR monitor was working just fine by the second lap (first lap I was getting readings of 109 – 185, so I went by feel). Going by feel was working o.k., but HR kept creeping up and had to back off to get it back down. On the third lap the wind was blowing pretty good but it was what I like to call a helpful wind. It blew me up the hill – I was climbing at about 23 miles per hour. When I turned around I just got low and let my bike do the work – o.k. I pedaled a little. I kept chanting to myself not to fight the wind – it worked, I just stayed low and monitored the HR. At one point a group of about 20 riders passed my. This was not just a pace line, it was an organized one. I was pissed! I thought about joining them, but decided that I am no cheater, nor are any of the Cyclonauts I know. Then I thought about passing them as I knew I had enough juice in my legs, but I was not going to ruin my race just to prove a point. I finished the ride in 5:50 which was ten minutes faster than I was expecting. That was a nice psychological boost going into the run.<br /><br />T2 – uneventful. Volunteers still treating us like rock stars!<br /><br />Run – I was really convinced I was going to put a good run together this time. I paced myself well in the swim and the bike. I started off running and immediately started monitoring my HR to make sure it did not creep up. It was actually hard to keep it in the range I knew it had to be in, but I knew if I let it go up I would pay for that later. The first two miles were a little tough and I started to question my fitness and whether I had executed my race plan appropriately. By mile four I was feeling more relaxed and the distance was starting to melt away. I was still executing my nutrition plan to my exact specifications, but at mile 13 that started going in the crapper. My stomach started giving me some issues. I was drinking concentrated IM perform and it was just too strong for my stomach. My first attempt to remedy this was to water it down – I still wanted to get the proper amount of calories per hour and knew if I changed to a different source of nutrition I would not be able to monitor this. This did not work and I had to do something quick to keep my stomach from shutting down. I switched to coke and it was not immediate, but it did start to calm my stomach down. The first time I drank a little coke I got a boost, but that diminished each time around. I had some chicken broth at around mile 18 and that helped some. So my aid station routine was grab water, grab ice, grab coke, pour ice in coke, drink coke, pour ice in water, drink water, toss cups, keep going. I never stopped. Always moving forward. <br /><br />On the last lap I decided to walk the two hills – it’s a fairly flat course, but there are a couple of hills and I was able to walk them faster than I could run them. I was walking up the biggest hill when a pretty girl stopped right next to me and started talking to me. I told her that this was a planned walk, but that I was going to run the rest of the way in. She asked me if I had done an IM before (this was her first). I told her yes and at around mile 22 my mind could not get my legs to run anymore and I was not going to let that happen today. I refuse to quit. She said she was not going to quit either. So we agreed that neither one of us was going to quit and we started running again at the top of the hill. I passed her and never saw her again, but I hope she had the race she wanted.<br /><br />From mile 20 in I needed everything I had to fight the demons telling me to quit. What did I have to prove anyway? I already knew by this time that my time goal was blown. Well, I promised myself that I would do my very, very best. So I kept going, ticking off the miles refusing to quit, refusing to walk (except for the aid stations – needed the nutrition). HR no longer mattered – I just had to endure the pain. I was getting passed but also passing a lot of people. Doug told me to feast off the misery of others – steal their energy. I decided that this was not going to work for me – I decided to steal the energy from the people passing me as they obviously had more of it. Oh yes, the mental head games you will play! Before I knew it I was at mile 24 wondering how I got this far - I do not remember miles 22 or 23 all that well. It is probably a good thing – time to focus all remaining energy on the last two miles. It really hurt, but like Doug said – “it is only pain.” I hit mile 25 and decided not to stop and feast – I just grabbed water and kept going. I was afraid that if I stopped it would be too hard to get going again – I did not want a repeat of LP. A woman named Lauren passed me right under the Mill St Bridge. I remember her name because she had quite the cheering section. I let her pull me in and then backed off when we got to the chute so she could have her own moment. Then two horses asses passed me in the chute! What the hell were they thinking?<br /><br />Here is one point I will remember forever. The volunteers at IMAZ were amazing. IMLP is a great race, but the volunteers at IMAZ blow away the volunteers at IMLP. I’m ashamed to say it since I volunteered twice at LP. The finish line catcher immediately put a blanket around me and helped keep me steady. He walked me over to get my shirt and hat and then walked me over to get my finish line photo. He would not let go of me until he knew I was steady enough to stand on my own (at least I thought I was).<br /><br />I was looking for my parents and finally found them. They are not the most outwardly expressive people, but they let me know that they were proud in their own way. They also helped me collect my gear especially since I was a little shaky. I tried to find some chicken broth at the finish line but could not – finish line food was pizza, French fries and fruit – the fruit I could see, but pizza and French fries? Are you kidding me? I sat down for a while and when I tried to stand up – OWW! My thighs were shredded. <br /><br />To sum this up – although I improved my result over last year, it was not the race I was looking for, nor did I have the overwhelming emotions that I had at IMLP. So I have to ask myself - is the time commitment needed to race this distance worth it for me? I have already promised my wife no IM for 2012, but I need to assess for my own purposes if there will ever be another one. I enjoy training and I enjoy being fit and I especially enjoy the racing, but this may have been my last Ironman.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com1tag:blogger.com,1999:blog-7173980355286110901.post-28488848286447301952011-11-09T20:26:00.000-08:002011-11-12T20:12:39.197-08:00Taper timeO.k. I did a year of Crossfit endurance followed by a year of LSD. Regardless of what my result will be in a week an a half I can say that the time commitment for the LSD trained ironman will put a strain on your relationships and your career. I tried to balance it all out, but there were a lot of missed opportunities for family time as the training generally won the time slot.<br /><br />Tapering is just as strange with LSD as it is with CFE. One day you feel great and the next you feel like crap. One day energetic, next day can't get out of bed. The good news is that I did a one hour bike on the Computrainer tonight and my power was way up over Sunday and I was far from straining.<br /><br />My bike is already on its way to Arizona. I leave the 16th and race is on the 20th. I am trying real hard just to keep a positive attitude and not put any undue pressure on myself, but I do have certain expectations. I fully expect that I can finish in 12:30 and there is a chance I can come in around 12:00. As they always say - it comes down to the run.<br /><br />So, I have to look forward to next year so I can start setting my goals. It is much easier to keep yourself motivated to stay fit when you have goals you are reaching for. My schedule is not set in stone, but I am planning on starting with Hyannis half marathon in February. I may end the season with the Hartford Marathon - its all the stuff in between I am not sure of yet. I do know that there will not be any 140.6 races for me next year. I promised my wife none for next year and a promise is a promise. I did not, however, promise anything about the 70.3 distance races. There is on in Canada June 24th that looks interesting (Mont Tremblant). Or I may do the Rev 3 Patriot double again. I would also like to do Litchfield Hills again as I have a score to settle with that venue.<br /><br />I hope to write a very up tone race report in a couple of weeks.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com3tag:blogger.com,1999:blog-7173980355286110901.post-37613545562043864762011-10-12T18:17:00.000-07:002011-10-12T18:21:26.391-07:00I'm sickI think I started feeling it Friday, but just thought it was allergies so I didn't slow down. Did a full weekend worth of training and woke up Monday with a headache, congestion and cough. I bagged my morning swim, but rode 50 miles after work (was going to do 60, but was starting to feel it). I figured I might be able to just sweat the virus out of me - WRONG! So I took Tuesday and Wed off and I will reassess tomorrow. I can't wait too long to get back into the game - running out of time.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com0tag:blogger.com,1999:blog-7173980355286110901.post-64178828034605869842011-09-25T16:37:00.000-07:002011-09-25T16:46:00.570-07:00Epic RideRide is called Biketoberfest. Organized by a fella in Southwick, MA and it is the hilliest 106 mile bike ride I have ever done. 13 brave souls started and finished this ride. I was smart enough to start to steady pace the hills right from the start which really paid off since most everyone was fried by the last hill about 18 miles from the finish. There were a few sections that I had to stand or my bike would have stopped in its tracks. I was fourth or fifth up that hill and I did not ride any harder than any other hill on the ride where I was consistly 10th. I just had more left. The last few miles were flat and fast - got an unbelievably fast pace line going and riders started dropping one by one. In the end there were only three riders left and I was one of them! How cool is that? <br /><br />Ran four miles after the ride and could not believe how good I felt. Looks like the training and nutrition plans are working. <br /><br />Had a couple of cold beers after this workout - I think I earned it!<br /><br />As an aside, I overheard the ride organizer pondering how he might be able to put a few more hills in the ride next year. Oh bother!Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com2tag:blogger.com,1999:blog-7173980355286110901.post-91208867334676700732011-09-13T12:50:00.000-07:002011-09-13T12:59:55.776-07:00Something came upWell, I'm not doing Branford this weekend. I'm guessing it is going to turn into a Du and even if it does not, I'm not too keen on a $15.00 late entrance fee. I need to go long this weekend and racing Branford would hinder my efforts.<br /><br />I raced a 10k in Suffield this past Saturday. Results are hard to judge. I was 1:30 slower than last year but gained 14 places. Either the weather slowed me down (hotter than last year and a little humid) or the field was weaker. I suspect that it is a little of both. I felt pretty good running it. I took it out easy but picked it up earlier than I did the prior year. I ran the hill hard and from then on as hard as I could (a little over 2 miles) so pretty much the same game plan as last year. <br /><br />Ordered a new full sleeve wet suit today - hopefully it will be in in a couple of days so I can practice in it this weekend. Historically the water in AZ has been 68 degrees or colder. A little too cold for a sleeveless. Besides, I understand that the full sleeves are a little faster than the sleeveless. I will take all the help I can get!Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com0tag:blogger.com,1999:blog-7173980355286110901.post-30998106621075472752011-09-03T15:25:00.000-07:002011-09-03T15:37:27.135-07:00Update - It's been a long timeToday was my longest training day ever. I rode 112 miles followed up with a 4 mile run. Over 7 hours of training.
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<br />I have not raced much at all this summer. Something has come up for every single race that I had planned to do this summer. I am going to do Hammerfest in Branford CT September 18th. It is in Branford CT so I was concerned it might get cancelled in the wake of Hurricane Irene - Branford got hit hard. I contacted the race director and it is definitely on - they may need to turn it into a duathlon if the water conditions don't improve, but it is on. I would prefer a triathlon, but I am going to go regardless. I am race deprived.
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<br />The training is going well. Both my swimming and running have improved. I'm not necessarily a faster runner, but I can keep my pace over a longer period of time (plus I might be a little faster). Swimming - I just feel more comfortable in the water than I have in a long time. I have been doing a lot of open water swimming. As a matter of fact, I think I have only been in a pool twice this summer (not counting my trip to Cancun). I am going to miss the lake as it will be too cold to swim there pretty soon. Plus, all my swim buddies are pretty much done for the year - There are not too many people racing in the Fall. I know a woman doing Kona and a guy doing Florida, but other than swimming we have trouble synching up.
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<br />I hope everyone is well!Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com1tag:blogger.com,1999:blog-7173980355286110901.post-54673586653756800802011-06-23T11:56:00.000-07:002011-06-23T13:29:09.546-07:00Race analysisI won't go into my detailed blow by blow analysis as I generally do. Suffice it to say that I am very happy with the swim - this is my best time for what felt like a "true" distance. I initially felt that the swim was long and heard other athletes say the same thing after the race, but based on my time and the time of others, I would say it that the distance was probably accurate. No HR information on this, but I swam at what I would call a TEMPO pace. I felt good in the water and went with it. Swam a little wide, but not as bad as I have in the past.<br /><br />The bike - I thought it took me a long time to get my HR under control on the bike. That is the adreneline distorting reality during the race. I actually got my HR under control fairly quick and ended up averaging somewhere around 138 bpm on the bike. Avg speed was 20.4 vs. 21 last year. Last year my HR monitor crapped out on me during the bike so I very well may have overcooked it. This year I would say I rode it perfectly.<br /><br />Run - I tried to keep my HR around 145 for the first two miles, but it kept creeping up on me. After two miles I just ran at a relaxed pace which was somewhere around 150bpm. I did not push, but did not hold back either. I got to mile eight and still felt o.k. so I started to stretch it out a little. I wonder if I pushed a little too hard at this point - may have wanted to wait another mile or two as the last mile was very painful (or maybe that is how it is supposed to feel). Finished in 2:05 which is a good half marathon for me. My best training comparison is about 2:03for 13 miles even, So I was really close to my pace. I was shooting for 2:00 even, but I knew that was an aggressive goal.<br /><br />So I finished the whole thing in about 5:33. My goal was 5:30 and my obnoxious goal was 5:20. It is hard to complain about this.<br /><br />Other notes - last year I had a fueling issue on the run at this race. This year I raced with my fuel belt and fueled with Ironman Perform in a concentrated form. Just had water at the aid stations. I did not take any salt as between the gels and IM Perform there was plenty of sodium. I believe that I did well on my nutrition at this race, but need to concentrate a little more on run fueling for the IM distance.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com2tag:blogger.com,1999:blog-7173980355286110901.post-73678578890619137302011-06-19T05:36:00.000-07:002011-06-19T05:44:01.663-07:00Patriot race resultsOverall time 5:33:36. Swim was about 37 minutes, bike was 2:44:38 and run was 2:05. Very happy with these results - have not analyzed the splits and HR data yet, but I believe I could have done even better if I paced it differently (or perhaps not - need to analyze data). The big news is that I cut 18 minutes off my run from last year. My overall and age group placings improved dramatically. It feels good to be 46 years old and still improving.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com2tag:blogger.com,1999:blog-7173980355286110901.post-75089262539526185502011-05-22T17:54:00.000-07:002011-05-22T18:13:23.859-07:00Crash updateIt's been an interesting week of healing. I stayed out of the pool due to the open wounds. Most of them could have been covered, but the gash in my hand was uncoverable. It is pretty much closed up now so I should be able to get back in the swing of things this week. <br /><br />I ran Tuesday and felt o.k. doing so. Wed was a bike day and although my ankle hurt, I was able to ride o.k. Thursday my ankle was inflamed and swollen. The wound looked clean, but it was red all around it and it hurt to the touch. It was also warm to the touch. My wife saw it and started freaking out telling me that I needed to call the doctor. I told her I thought it was just part of the healing process. So, I biked again Thursday as running was out of the question. Thursday's bike was real good - pumped out some good wattage. Friday came along and ankle felt better in the morning, but as the day went on it became swollen and inflamed just like the day before. I tried to run on it when I got home and it was way too painful - I made it about 200 feet and quit. I was bummed because Shamrock is Sunday and it is the first race of the season for me and I really did not want to miss it. So Saturday comes around and I call the Doctor. Explained what it looked like and how it felt and she agreed with me that it part of the healing process; however, she prescribed an antibiotic just in case. <br /><br />Oh the difference a day makes. The ankle felt much better Saturday and I rode 30 and ran 6.5 on it with no problem. <br /><br />Sunday (today) I did the Shamrock Du. I would not say that it was my finest race but it was pretty damn good considering the week I had. My time was slightly slower than last year, but the bike course was slightly altered due to road construction - don't know if that added anything or not. They made it sound like the distance was the same. I was also more tentative cornering due to my recent crash. I'm waiting for the official results to get posted as I am curious as to my splits and how they compare to last year.<br /><br />As an aside - I practiced leaving my pedals on the bike and putting my feet in the shoes while riding. Practice conditions and race conditions - two totally different things. I failed miserably and lost some time with this - twenty to thirty seconds easy. I'm sticking to running with my bike shoes on. I admit getting out of transition was very fast, but getting going on the bike took longer - there was no time savings for me, quite the contrary.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com1tag:blogger.com,1999:blog-7173980355286110901.post-50275806357981665462011-05-17T10:31:00.000-07:002011-05-17T10:38:42.264-07:00Crashed hard!Riding a 25 mile route Sunday - a route I've ridden a hundred times. Crossing railroad tracks and hit them just right (wrong actually) and went down hard. Bruised and battered all the way up my right side. Good gash in the palm of my hand as well. Believe it or not I was going to finish my ride, but I was having trouble gripping the bars and did not want to bleed all over my bike so I went home. After I cleaned up and assessed the damage I decided to bag the run I had planned as well. It is two days later and I am very sore - nothing serious, just lots of road rash and couple of bruises, but it definitely slows you down. <br /><br />Going to attempt to run tonight. Sometimes getting active again helps and some times it aggravates - I'm hoping for helps because I don't want to be a bystander.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com1tag:blogger.com,1999:blog-7173980355286110901.post-78404938489757941992011-04-29T05:43:00.000-07:002011-04-29T05:54:41.901-07:00modified diet, training going o.k.As well as getting my training back on track I tackled the diet as well. The fastest way I know to get fit is to tackle all three legs of the stool - training, rest and nutrition. I try to stay Paleo as much as possible; however, when on the run it is not always easy to put a Paleo meal together. I stray to the Zone as needed. I definitely feel better when I am 100% Paleo, but Zone is not a bad alternative. I try not to cheat and never plan a cheat meal as enough opportunities come along that planning is not needed.<br /><br />Swimming and biking are coming along nicely. Did hill repeats on the bike Wed - can't say it was wonderful, but there is still some power there. Bike should come back quickly. Swimming is coming back quicker than I expected as that is the first discipline I let go when I got busy. The run, well, what can I say about the run. It has always been my nemesis. Yesterday's run felt much better than Tuesday's run so it seems that it is coming back, just slower than I would like. I kept the run going the longest so it is a little baffling that it is taking the longest to come back. <br /><br />I haven't updated my race schedule yet - not racing as much this year. Focusing on a few key events. Doing Shamrock Du in May, Patriot in June, a local sprint in July, Litchfield Hills Olympic in August and IM AZ in November. I may slide a couple of others in there if it fits in with the training, but my focus this year is Patriot and IM AZ.<br /><br />Happy training!Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com1tag:blogger.com,1999:blog-7173980355286110901.post-25989188620881437082011-04-25T08:12:00.000-07:002011-04-25T08:20:10.460-07:00Tax season sucks!Well, this was the worst tax season ever. I worked over 100 more than I did last year (and I worked a lot last year). We had employees sick and on disability, deaths in the family and other issues. I saw the writing on the wall and picked up my hours in early February. Well, guess where the time comes from? You got that right - training.<br /><br />I kept with it as long as I could - swimming got dropped first, then biking and then running got cut back to just twice a week and then nothing during the last week. <br /><br />Well, I'm back at it. I just had a good week - struggled being tight and cardio definately suffered, but damn! it feels good being active again. <br /><br />Joined a masters swim group and managed two over 3,000 yard swims last week - 3300 the first session and 3600 the second. No power in my stroke right now, but I'm damn happy with the yardage considering how long it's been since I swam.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com2tag:blogger.com,1999:blog-7173980355286110901.post-54700810230612469722011-03-07T07:35:00.000-08:002011-03-07T14:17:10.658-08:00Computrainer part III won a Computrainer on Ebay. It's not exactly new, but it works just fine. Did my first workout on it yesterday and it definately helps make the time go by faster. I wish I had one earlier in the winter, but with my work hours I will be riding inside for a while anyway.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com1tag:blogger.com,1999:blog-7173980355286110901.post-33092622296890934832011-02-26T15:58:00.000-08:002011-02-26T16:00:56.318-08:00Diaper rashThat's what I call it. I chafed bad on my run this morning. I felt it coming on but kept going anyway. I ran 13 - felt it starting at mile five. Needless to say it is the worst case of chafing for me since Lake Placid. <br /><br />What's the cure?<br /><br />I hope I can sit on a bike seat tomorrow.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com1tag:blogger.com,1999:blog-7173980355286110901.post-30651512190515639552011-02-23T06:44:00.000-08:002011-02-23T06:46:57.046-08:00ComputrainerRode a Computrainer for the first time a couple of days ago. It definately made the time go by faster - had things to visualize (did the AZ course), targets to try for, etc. Unfortunately, it is not my computrainer and it will be an infrequent event. Looking for a used one if you know anyone.....................Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com0tag:blogger.com,1999:blog-7173980355286110901.post-78624275128468108852011-02-12T13:18:00.000-08:002011-02-12T13:23:49.367-08:00LSDRan 14.15 miles today. 25 miles for the week. I'm at the point where a seven or eight mile run feels like nothing - but 14 definately felt like a long run. Ran with Buzz (85 lb yellow lab). He barely made it - he was good for 12.5 then started trailing behind me. Missed all my swims this week (unless I get one in tomorrow). All riding being done inside - What a drag!Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com2tag:blogger.com,1999:blog-7173980355286110901.post-13694336296018384692011-02-07T13:09:00.000-08:002011-02-07T13:18:09.886-08:00Trying something differentJust a quick post. I noticed no one is posting save Dan and Mary Stella. I won't be posting much as I am super busy at work which is a good thing. I am trying something different this year - call it the ultimate experiment. Last year I was 100% Crossfit endurance going into my ironman. This year I will be 100% LSD going into the iroman. The concept here is to train the body to be more efficient - basically by turning off the anerobic system. <br /><br />So, I will be one of those athletes saying "I ran 35 miles, biked 200 and swam four miles this week."Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com4tag:blogger.com,1999:blog-7173980355286110901.post-50383158791815770572010-12-26T14:50:00.000-08:002010-12-26T14:53:44.951-08:00Checking inWhat have I been doing lately? Just riding, running and swimming, what else. I'm actually taking a little break from my trainer session to load more songs on my ipod. I'm a novice at that - I thought I loaded a bunch of songs but there was only four on there. They are good songs but after three rounds I decided I needed more - its hard enough to keep your sanity on the trainer.<br /><br />The synch is done so down I go.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com1tag:blogger.com,1999:blog-7173980355286110901.post-67567120737827826572010-11-22T11:25:00.000-08:002010-11-22T11:26:36.286-08:00I'm In!!I just signed up for Ironman Arizona. I am so excited (I must be nuts)!!Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com3tag:blogger.com,1999:blog-7173980355286110901.post-23749860343669658342010-11-21T18:20:00.000-08:002010-11-21T18:27:52.879-08:00MTB rideWent for a ride this morning - went to Soapstone as it is closest to my house. Went alone. Haven't been there in a couple of years and got turned around a little while trying to follow some unmarked singletrack. I ended up on the white trail and just followed it for a while and eventually merged into the blue trail which I know fairly well. Spent a little extra time out there (2:15 vs. the two hours planned). All in all it was a good ride but it would have been nicer to have someone to ride with.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com0tag:blogger.com,1999:blog-7173980355286110901.post-85781170410818841012010-11-20T17:31:00.000-08:002010-11-20T17:44:11.434-08:00Swim lessonI ran long on Thursday - nuff said.<br /><br />Friday was a swim lesson with coach Jim in Wilbraham Mass. He was a national champion swimmer in the 70s and has been coaching for over 30 years. He also knows the difference between what is needed for long distance races and short races so he focuses on trying to teach us triathletes to be more efficient. Now the good news. He picked apart most people's strokes, but he was pretty happy with mine. The one thing that he pointed out was that my right side was perfect, but the catch on my left side is not. I seem to recall Max pointing that out to me as well. I did a lot of catch-up drills after Max pointed that out and thought I fixed the problem. I don't think it is as bad as it once was, but it is still there. One thing he had us do was swim a few laps with our heads out of the water so we could watch our stroke. This seemed to help some.<br /><br />I may not be there the night they videotape, but he said he would make arrangements to make sure I get videoed so he can point out the issues that he is seeing.<br /><br />I got very tight part way through the session - we ended up with 10 100s - My shoulders got so tight I was having trouble rotating them right. I will be swimming more regularly now so this should not be an issue for long.<br /><br />I went for an easy run this morning - felt better after the run than before it.<br /><br />Plan to mountain bike tomorrow. Can't do it with the guys as Alicia has a meet and they tend to dally quite a bit. I will be on a schedule.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com1tag:blogger.com,1999:blog-7173980355286110901.post-32566502555991523542010-11-17T19:00:00.000-08:002010-11-17T19:22:50.575-08:00Back in the poolFinally! I managed to get back in the water. This was not a hardcore workout, more of an ice breaker. I signed up for some swim lessons (coaching) which starts this Friday. I did not want to be tight as a drum going into that session so I planned to get a couple of swims in - something kept coming up (either work or family matters). I forced the issue today and got 1,000 yards in. Not a big swim, but better than zero.<br /><br />Here's a recap since last Wed. <br /><br />Thursday - Tabata bike 32 rounds all standing (10 min warm-up and 5 warm-down). Lat pulls 30 reps w/easy weight, then three sets of 10 heavy.<br /><br />Friday - 100 pushups 4:45, 250 situps 7:46, 100 squats 2:54.<br /><br />Saturday - WHAT A NICE DAY! I planned on a bike ride but got dragged all over the place by family. I was able to squeeze a run in late in the day. No watch, no HR - just ran. I was going to do my 5 mile route, but was feeling pretty good so I extended it and did about 7. I was going to go further, but had plans and am trying to keep in good graces w/wife and child especially since I am planning to ramp it back up pretty soon (gots to earn points while I can!).<br /><br />Sunday - daughter's first gymnastics meet of the season plus it was her birthday. Meet was in morning so I was planning on having plenty of time to ride in the afternoon - WRONG! We went out for lunch with freinds to celebrate Alicia's birthday and it took way longer than it should have then we had to stop at the in-laws house for cake. I could just feel the day getting shorter and it was really aggravating me, but I tried to keep my cool. I managed to get one hour in - it got dark on me but I had my light and flashy running vest on. I will ride in woods at night, but not alone so I came home. There was a good hill in this ride so I still got a decent workout in even though it was short.<br /><br />Monday - nothing.<br /><br />Tues - planned on long run but weather did not cooperate. It was pretty dark at night - dark and scary - did not feel that visibility was great so I decided that staying alive was more important than workout in this instance. Not ready for treadmill yet!<br /><br />Wed (That's today) Swam 1000 fairly easy yards. Did two 50's hard to see how it would feel.<br /><br />I generally ride on Thursdays but I think it is going to be a run day tomorrow.<br /><br />And Nancy, no I don't look like a stud anymore. I put on a couple of pounds and I just don't wear it well.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com2tag:blogger.com,1999:blog-7173980355286110901.post-60682756208462741442010-11-10T16:57:00.000-08:002010-11-10T17:02:30.119-08:00I've been bad!I never intended to stop excersising and in fact, did not. I just needed a break from a rigid program. I did not intend to take a break from maintaining good habits mainly in the diet area. I cannot even begin to explain how bad I have been. Not only am I a far cry from Paleo, I'm not even zoning it. <br /><br />Too much beer, too much candy, and no portion control!<br /><br />I guess when I took a break mentally, I REALLY took a break. <br /><br />I am really quite disgusted with myself and I'm blogging about it hoping to get yelled at so I can get my act together.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com2tag:blogger.com,1999:blog-7173980355286110901.post-23489711209213186512010-11-07T05:11:00.000-08:002010-11-07T16:28:33.535-08:005K PREast Windsor Veteran's day 5k, November 6, 2010.<br /><br />I done't miss this race as it is practically in my back yard. Been running, biking and lifting a little, but nothing compared to hard core training. Did not expect to PR a 5k, and intentionally went out too fast. I Wanted to see what I could do the first mile in. I did the first mile in 7:05 and managed to hold onto enough speed to average 7:35 pace and fininsh in 23:40 (somewhere around there, I have yet to find the official results). My time last year, and previous PR, was 24:21. I'm damn happy with this and hope I can continue to bring the running times down.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com3tag:blogger.com,1999:blog-7173980355286110901.post-92147461964032802352010-11-01T07:07:00.000-07:002010-11-01T07:14:30.119-07:00Big bike SundaySaturday - did four sets of 10 lat pulls and seated shoulder presses. I'm still sore two days later.<br /><br />Sunday - did my first mountain bike ride in two years. It went pretty well - climbed well and did o.k. on most of the technical stuff - just had trouble with the rock gardens that were spread out through the ride. Total ride was about two hours and 15 minutes. After the mountain bike ride a few of us went for an 18 mile road bike ride. It would have been splendid except it was windy and I ran out of gas. I was not prepared for such a long day and starting fueling way to late in the ride.<br /><br />I'm going to get a few more day time mountain bike rides in before joining the night riding crew.Martin Henryhttp://www.blogger.com/profile/04275632714304847645noreply@blogger.com1