Grading Myself

2021 IRONMAN CHATTANOOGA TRAINING

WEEK 16 – June 20, 2021

Happy Father’s Day!

I was enjoying the company of my children on this humid Father’s Day and was proud of how their young lives had turned out so far. I know my wife deserves most of the credit because she is an awesome mother, but I would like to think that I had done pretty well as a role model too.

My son was discussing his recent workouts and how he was just hoping to get “B’s” on them. Which prompted me to ask why was he getting B’s on his runs? I would have thought that he would not have been happy with any effort that wasn’t an A. Ben and his girlfriend Emily usually are pretty high achievers regarding their running and to give himself a B seemed like he was being a little too hard on himself.

I thought about the 10-mile run I had done earlier in the day and wondered how I would score it. Ben asked if I thought I had met the goals of the workout. Did I do the distance or time I intended to do? Yes, I did ten miles in about 93 minutes. Did I run at the effort I hoped to run? Sure did, I managed to keep myself in the zone that I had intended. And did I feel good afterward? I guess so, I wasn’t too beat or too dehydrated and had a sense of accomplishment of getting in ten miles on a day in which I was soaked to the bone from the humidity. So I guess I get an A. Yay!

But do all of my workouts get A’s? I don’t think they do. I sometimes will push out of the zone or do more or less of the workout than the plan calls for, so for those instances, I guess maybe grading myself after the workout may be beneficial. Or at least think about the grade I want prior to doing the workout. If you are looking for A’s every time, then thinking about the objectives of the run or bike workout prior to doing it may be a smart move.

Ben and Emily were happy with B’s because being new homeowners and having busy work lives were making their run efforts take a backseat to the more important things at hand. And they don’t really have many running goals right now, so just putting in some miles and getting by with a B was working for them.

I’m going to be looking to get some more A’s in the weeks to come.

Swims: 2 – 2600 yards

Bikes: 3 – 87 miles

Runs: 5 – 30 miles

Week 14 Hitting Hard

2021 IRONMAN CHATTANOOGA TRAINING

WEEK 14 – June 6, 2021

Most of my subject matter for these weekly write-ups comes from the long Saturday bike ride. That’s when I do most of my thinking, as I sit on a bike and sweat through 3.5 hours of riding. But when I sit down on Sunday to wrap up the week, I sometimes can’t recall anything about what I was thinking about on the previous days’ ride.

There were a couple of notable things about this week. I added an 8.5 mile run on my off-day Monday because I was traveling last Sunday and decided to push it to Monday, so Week 13 is short one run, and Week 14 added an extra one. Not a big deal, but that meant I would be doing back-to-back run days.

On Thursday, I raced a 5K, which beat me up a little. And also lead to moving a planned ride to Friday, which would precede the long ride on Saturday. So basically, I was messing with the structure of the plan and screwing up built-in recovery between bike and run efforts. On Saturday, I could feel some fatigue in my thighs when I started.

I made a couple of tactical mistakes on Saturday. The ride was to be 3.5 hours long, so I needed to ride out for an hour and 45-minutes, but thankfully the wind was in my face heading out, so I figured I’d add an extra 5-minutes into the wind to compensate for the easier and faster return trip. That was a pretty good estimation, but as I kept hitting 20mph riding back home I thought I would need to add a little more extra time to the return trip. As I got closer to home I could tell that I should have skipped the extra couple of miles. I finished the ride in 3:37 instead of 3:30. Again, not a big deal, but I realized that if I ever need to add on to make time, it’s better to do it nearer to home instead of out in the middle of the ride.

The second mistake was not drinking enough to replace what I was sweating out. It was a hot day, and although I thought I was drinking enough, I really wasn’t. I have to learn this lesson over and over every time I train for an Ironman. When I finished the 61-mile ride, I was suffering and was contemplating skipping the 30-minute run that I was supposed to do. Somehow I found the strength to get it done. Afterward, I wondered and marveled at how I was able to handle the heat at the 2019 Ironman Chattanooga, which was a much longer day in much tougher heat. I guess that is what training, building, and acclimating are for. Live and learn, and drink more!!!

~~~

I have to brag on my son Ben for a minute. He came down for a visit on Friday and mentioned that he thought about running the 5K that I had run but instead, he opted to run a 3K (I know, weird distance) in Rockford because there was a $300 prize for the winner like he was sure that he could win. He won and later said it was an easy win. 5:08 min/mile pace is what he averaged. I wish I had some of that speed! Well done, son!

Swims: 2 – 3000 yards

Bikes: 3 – 92 miles

Runs: 6 – 33 miles

Work First, Brag Later

2021 IRONMAN CHATTANOOGA TRAINING

WEEK 13 – May 30, 2021

I snuck into last week’s post that I have signed up for a 100-mile ultra marathon, and I did that on purpose so to downplay it somewhat. For some reason, I am reluctant to discuss a big event like that without first doing it. I felt the same way when I did my first Ironman in 2013. Sure, I told people, but I felt that until I finished the race I wasn’t comfortable talking about doing it because I wasn’t sure that I actually could do it. Ironman has taught me a few things about myself, and it’s motto of “Anything is Possible” is something I have learned to apply to myself. Ironman gave me confidence to tackle some things that once seemed improbable or impossible for me, but until I do it I don’t want to make a big deal about it until it’s done. Even these weekly training posts come after I have finished them, not before.

I did make some posts about the Big Hill Bonk Last Runner Standing event I am still planning to do, but that seemed a little different to me. It’s open-ended as far as distance is concerned, and I really just wanted to do enough to get me into that rare ultra finisher area. My goal is seemingly attainable and I don’t fear failing. 100 miles of running, however… that’s new territory for me.

I told my number 1 fan Carl that I was trying to keep that I am doing this race on the “down-low,” mainly because I fear that there may be a chance that I fail at it. But what is worse, saying that I was going to try to do it and fail, or not do it at all? I guess there’s no harm in saying that I will be in the field and attempting what most see as a pretty impressive feat, but I would rather brag about it afterward rather than build it up beforehand. There’s a saying in Ironman, and I am paraphrasing: Swim 2.4 miles, bike 112 miles, run 26.2 miles, brag for a lifetime. The bragging comes at the end, not at the beginning.

My plan is to keep training toward the goal, and when I get more confident through training and closer to the race, I may open up a bit and talk about it. I find the thought process of training for an ultra to be interesting, so I may want to share those experiences. But until then, I’m shutting up about it until it’s actually time to pat myself on the back.

~~~

I got my first swim of 30-minutes in this week, and it reminded me that swimming is my worst portion of triathlon. I need to slowly build to getting some swim conditioning back, and now that the pool is open that will happen. Just need the weather to stop going from 80’s to the 50’s, which is what kept me out of my planned Thursday swim. Brrrrr

My back has still been problematic. It will get better, then I will overdo it and have it get sore again. This week ended with a trip to my lake home, so I was a little worried about overdoing it with the yard work that needed to be done. I skipped the Saturday workout and did it on Sunday. It was nice to do some biking in a different location for a change. The ride resulted in a big bonk and I struggled a bit, but I got the 3-hour ride and 30-minute run done. I will do the 1.5-hour run on Monday Memorial Day but that run will be in next week’s totals.

Taking a minute to enjoy the view and contemplate why I do this dumb sport.

Swims: 1 – 1400 yards

Bikes: 3 – 74.5 miles

Runs: 3 – 10 miles

I Was Spineless, But Now I’m Back

2021 IRONMAN CHATTANOOGA TRAINING

WEEK 11 – May 16, 2021

To “throw your back out” is an interesting phrase. To me, it’s somewhat of a dumb way to describe a strained lower back because it doesn’t make any sense. How does one “throw” his back anywhere? Can you throw out your ankle? Can you throw out your wrist? Would the younger generation of today say it differently? “Bruh, I yeeted my back.” I guess it’s just one of those things people say and everyone gets it.

Anyhow, I’m not sure exactly how I threw my back out but here is what I think contributed to it: On Sunday I drove seven hours to Nashville to pick up my kid from college, packed up her junk, slept on a hotel bed, drove seven hours back home on Monday, unpacked her junk, mowed the grass, slept on own my bed, and yet the old back was still with me.

I started my run on Tuesday feeling fine, not even a twinge or hint of what was to come. About a half-mile into it though I could sense my back starting to ache. At a mile, it was bugging me, but that didn’t stop me from adding the five 1-minute pace pick-ups. Why would I do something sensible like skipping those? But I didn’t do any particular thing to cause it to hurt, I was just running.

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When I got home it was aching pretty badly. I did the typical things to make it feel better, but it was hurting. On Wednesday, I was hoping to be able to get my workout in, but after a rough night trying to sleep the old back was not doing so well. I took a pain pill that I had kept from when my kid had her wisdom teeth pulled, and that definitely took the edge off. But since the dog needed to go to the vet, and the fact that I couldn’t even put my socks on meant that I should probably rest it. So I skipped the Wednesday bike/run brick workout.

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Thursday I went ahead and did my bike ride and felt okay with it, although I thought I might also be throwing out my calf muscles because they were cramping up like crazy on that ride. Why do I do this dumb sport?

Another restless night preceded a Friday in which it actually felt worse than it did Wednesday and Thursday. Why does throwing your back out hurt so bad?

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I struggled through work but did a little back and leg stretching, as well as some hanging from the workout machine in our workout room, as my coworker Tom said that would work. And although my back was still hurting a little, I felt like I would try to do my 60-minute run.

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And as I ran it seemed like the run wasn’t making it worse. Matter of fact, I actually felt very little backache when I finished. I think I just invented a new saying: I threw my back IN!

Interesting… running was the cause of and cure to my aching back!

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Swims: 0

Bikes: 2 rides, 58.5 miles

Runs: 4 runs, 23 miles

One-Third Into the Training

2021 IRONMAN CHATTANOOGA TRAINING

WEEK 10 – May 8, 2021

Ten weeks into the 30-week Ironman training plan and feeling great! It goes by quickly! It’s kind of scary actually, knowing that the base phase is over and I am now heading into the build phase. But the next ten weeks is nothing new for me, I know what to expect and I look forward to training well into the summer and enjoying some good weather for a change.

Speaking of the weather, it’s been a typical up and down spring so far. There’s been a lack of rain, but if it’s not rain forcing me indoors it’s a cold day doing it. This week had a couple of good days and I took advantage of them. I had a good run on Friday, swapping out the planned hour long run with Sunday’s 1.5-hour long effort. I’m traveling on Sunday to Nashville, so I made sure I got my long run in.

I joined the local group for a ride out to the Monee Reservoir and surrounding areas on Saturday. It was a little chilly but I warmed up well. I tend to push myself harder in the group rides basically trying to keep up with my idol Charlie, but I will allow getting out of my comfort zone and not follow the plan every once in a while. Charlie is out of the comfort zone every ride and kicks my ass. Maybe I should do that more often.

Off to Nashville to pick up my Vanderbilt kid, Rebecca. She’s 1/4 done with college! It goes by quickly.

Swims: 0

Bikes: 3 rides, 87.5 miles

Runs: 3 runs, 19.25 miles

I’m In The Cool Kids Club

2021 IRONMAN CHATTANOOGA TRAINING

WEEK 9 – May 2, 2021

This week I received a validation of sorts for my participation in the sport of running. It wasn’t in the form of a medal or seeing my name or picture in the paper, or a job well done from my running peers. No, it came in the form of a laughing emoji. I was Benfer-ed. Jane Benfer-ed.

I belong to a trail-running Facebook page and responded with an answer to a question about running shorts, as the poster was looking for suggestions. When I was mindlessly looking at my notifications later on I was surprised to see this:

Who the heck is Jane Benfer you ask? Well, in the long-distance running world Jane Benfer is somewhat of a troublemaker. She’s a troll. And she trolls by reacting to running posts on Facebook with a laughing emoji. She’ll occasionally rant about some running-related topic as well. She likes to claim that marathons, ultras, and other running-related events are faked. I’m not sure what set her on the path of belittling others, but she has become slightly legendary.

Jane Benfer’s real name is Risa Reid, an ultra runner (or a former one) herself albeit someone with a little notoriety. The running community is somewhat divided over her. There are Facebook pages of devotees and Twitter followers looking for a laugh, but most believe that she is either harmless or has some mental health issues.

I guess there’s no harm about someone doling out laughing emoji’s to posts, but sometimes she will take to stalking someone and follow their page and fill it with her dumb laughing emoji. Some will block her, others will report her, and even I have reservations about even using her name much like that of Harry Potter and “He Who Must Not Be Named.” I’m kind of crossing my fingers that I don’t become a target as I write and post this blog.

I messaged my runner friend Jodi and she reacted as if it was the most awesome thing that could happen to me. She’s been Benfer-ed too. I guess that I can laugh it off and count it as a sort of initiation into the cool kids club, but it kind of made me paranoid, and I will definitely be checking my posts to see who reacted with a laughing emoji from now on. It’s a weird feeling being Benfer-ed.

~~~

It’s now May and a couple of friends with pools have already opened their pools. I think that I will do that soon. If I wait too long I will be dealing with a black lagoon again. But I’m resisting opening it because that will just mean that I will start having to do swim workouts.

I’m still dealing with a little bit of a strained calf, although I got through most of my runs this week without too much issue. It flared up again on Tuesday, but it was fine for the 1.5-mile run I did on Wednesday. On Friday, I slowed my usual training pace of 8:45 min/mile to roughly 10 min/mile and I had no problems with it. The long run of 8.5 miles on Sunday also went well, albeit at a nice leisurely pace. I did replace my shoes with a new pair, so that may also help me. The Rincon’s I was running in lack the cushioning that the Clifton’s possess. I hope it heals up and is normal again soon. I want to race some sprints and 5K’s this year.

Shout out to a couple of friends I saw out on the trail Sunday: Hey Karen! I hope you enjoyed that windy Sunday ride with the group. And another big hello to Laura McGivern, who was walking in the forest preserve with a group and gave me an emphatic hello!

And if Jane Benfer wants to deny that I did my Sunday run, I’m sure both Karen and Laura will vouch for me.

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Swims: 0

Bikes: 3 rides, 73.5 miles

Runs: 4 runs, 23 miles

Regretfully Inspiring Others

2021 IRONMAN CHATTANOOGA TRAINING

WEEK 8 – April 26, 2021

I’m a day late with this post thanks to a weekend trip to the beautiful Northwoods of Wisconsin, that in a matter of three days my wife and I experienced spring, summer, and winter. That time of the year I guess.

This week a coworker of mine, Tom, took the plunge and signed up for his first triathlon – a 70.3 distance event in Indiana in October. I always feel pretty good about inspiring others to join in on the fun I have doing this dumb sport. It took a few years of working there to get someone to give triathlon a try. Actually, my supervisor Micah may have been the first to do a one, but I think he had already participated in one or two before, so I am not sure I can take credit for his misery. With the pride comes a little regret, however, because this sport is going to be a shock to him. He’s a total newbie, and he thinks he’s going to win. Well, that’s a little bit of a stretch. His brother also signed up, and his brother is the one who thinks he will win, and Tom won’t let his little brother win, therefore, Tom thinks he will win. Follow me?

Tom texted me with his exciting news that he had signed up. I asked him if he had thrown up yet. He replied that his heart had started racing and that he’s nervous. I replied with a laughing emoji and that his reaction is pretty normal. I’m not sure if that made him feel any better.

I say I have a little regret about inspiring him to take on a half-iron distance race, and that is mainly due to knowing what he is up against. First of all, he has a bike (that I sold to him) and a pair of Under Armor running shoes. Tom played football, and football players wear Under Armor. At least that covers the bare minimum. He said that he was in shock from the cost of the race, and add to the fact that he is redoing his kitchen right now, he’s really going to be in shock from cost everything else he will and might need: a helmet, a trisuit, cycling shoes, a wetsuit, tires, etc. Plus he is dealing with an upper leg injury that may impact his training.

But don’t fret, Tom. I’ll be there to help you out in anyway that I can. Whatever equipment that I have that will fit your body you can use. Come on over to my house to swim. I’ll gladly give you unqualified advice on how to not drown. And I will answer any other questions that you may have. We’ll do some training together, and I will do my best to help you beat your brother and win the race. Well, I can kind of promise that you’ll finish. And that will be an awesome thing.

~~~

This was a little bit of a pull-back week for me in the plan. The weather forced some of my training indoors and I did some easy treadmill runs and found that the leg injury from last week seems to be okay now. I did aggravate it a little on Saturday when I ran a little too hard. I’m cramping in my calf muscles when I push hard on the bike, so there may be causation there with the running injury. I will dial back the intensity for a while. There are 22 weeks to go, no sense in burning myself out now.

Swims: 0

Bikes: 3 – 62 miles

Runs: 3 – 13 miles

Running Injury? A Minor Inconvenience

2021 IRONMAN CHATTANOOGA TRAINING

WEEK 7 – April 18, 2021

I was giving some thought to how I was training for the race this time around and how I was approaching it. This being my fifth time using the Be Iron Fit training plan I follow, I have followed it a little differently each time. The first time around I followed it to a “T,” doing the prescribed workouts almost exactly as written. Same with the second time three years later, although I started doing less of the written swim workouts and more straight swimming instead. By the third time using the plan, I had it dialed in. I had learned what was working for me and what wasn’t. I was also now starting to tailor the plan for the course I was going to race. Since Ironman Louisville was an easy swim and run I chose to spend a little more effort on the bike. The last time I followed the plan I was now doing the bare minimum for the swim training that I felt would be sufficient and was pushing myself a little more on the “easy” running and biking days.

Since I had previously done Ironman Chattanooga in 2019 I felt pretty confident knowing what I needed to do to be successful at the race this time around – work on the run portion. The run is uphill both ways at Chattanooga.

This winter I had built up a pretty solid run base and when the plan kicked in I didn’t feel like dialing it back. So I figured I would just run whatever pace I felt like doing, sometimes going hard when I wasn’t supposed to, and sometimes just putting in the easy miles. I was doing just that this week, an easy paced 75-minute run on Friday when my right calf just decided to not like running anymore.

About 3 miles into the run I was hobbling. I stopped and stretched it out and that didn’t make it any better. This wasn’t cramp, but more like a muscle strain. I walked a little bit and although it wasn’t feeling great, I could keep moving forward. So I walked for about 10 minutes and decided that I needed to find the most direct route back home. That’s smart thinking, right there.

Not long after that, I began jogging again, and although I was favoring the leg, I was doing okay. I ran up a busy road and wound through a subdivision until I got back to the trail. It was then I decided to be really dumb and run a little more to not cut the workout short. Not so smart thinking, right there.

I made it home and showered up okay, but after that, my leg was really sore. I iced it and massaged it for a while, added some linament creme to it, and then sat and elevated it for the rest of the day.

I was concerned that my ride on Saturday might be difficult, but the ride didn’t bother the leg at all. On Sunday, I opted to walk the 75-minutes instead of running it, and then did another ride with the local group in the afternoon and felt fine. What seemed like an injury that came out of nowhere and would need some serious rest, it looks like I just had some weird pain that hopefully won’t manifest itself into something that would keep me from running for a while.

So I guess my weird leg pain might not be anything serious. But I will be following the plan a little bit closer from here on.

Swims: 0

Bikes: 4 – 111 miles

Runs: 3 – 16 miles + one 4.5 mile walk

One Tenth Done

2021 IRONMAN CHATTANOOGA TRAINING

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WEEK 3 – March 21, 2021

Week 3 went by pretty quickly and was mostly unremarkable really. The few things I thought about maybe discussing here have long evaporated from my mind, and after a beautiful weekend, I was thinking more about having some great weather for a change, rather than some triathlon or running topic to opine about.

I swapped my Saturday ride with Sunday’s run so that I could join the local running group for an early morning group run. I’m glad that I did. Normally group outings for me usually mean that I will find myself running or riding by myself, but this time I fell in with Pat, who also did the 2018 Boston Marathon when I did it, and another guy named Bill, who is married to someone who also works for the same employer that I do. It was nice to have some conversations with others for a change, instead of me talking to myself. It was a nice 8-mile run.

Sunday’s bike was a bit of a challenge heading south due to the wind, but it was nice to have a great tailwind pushing me along back home. There was a group ride scheduled for later in the afternoon, but those guys have been doing some serious indoor riding all winter and there’s no way I would last with them. Plus, I chose to follow my planned hour and 45-minute ride. Stick with my plan, and forget what the others are doing.

My friend Susan commented about how I had started my training already, as she has not yet begun hers. Her plan is shorter in duration apparently, and I think that I could also get by with a 20 or 25-week plan, but the 30-week plan I follow has been reliable for me and has consistently proven itself to prepare me well. The thing about waiting to start the plan because you feel that you have a pretty good fitness base already doesn’t make much sense to me. It just tells me that you are training, just not following a specific workout. I have a pretty good base built up as well, but I’m following a plan instead of just winging it before starting. In the end, I guess it’s a wash. This is why I’m not a coach. There are so many ways to personalize training.

I am one-tenth done with this plan!

Swims: 0

Bikes: 3 – 48 miles

Runs: 4 – 22 miles

Gunners-2-1

The Ironman-O-Meter

IRONMAN LOUISVILLE 2020 TRAINING

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WEEK 12 – June 1 > June 7, 2020

IRONMAN TRAINING IN THE TIME OF PANDEMIC and SOCIAL UNREST!– PART XII

Lots of questions have been going through my mind lately, so I thought I would break out the old “Ironman-O-Meter” (patent pending) and see if it can provide some insight to what the heck is happening.

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Question Number 1: Will this race be held in October as expected?

Ironman-O-Meter says: About a 15% chance. I was at a 10% chance of it happening about a month or so ago, but I am just a little more optimistic about it than before mainly because of what Ironman Corp. is doing planning-wise. Although they have canceled or postponed many of the spring races, they have moved several to the fall. I take that as a good sign, mainly because they want the races to occur as long as they can be done in a safe fashion for everyone. A lot of the cancelations come as directives from the host cities that are sticking to state guidelines for dealing with Covid-19. USA Triathlon and Ironman have both come out with safe practice policies recently that will allow us to race more cautiously, so that is a little more promising. There are plans to eliminate a lot of the social event things that Ironman does for a race, as well as making the race more athlete self-supported. I may be forced to carry my own nutrition on the bike and run instead of having well-stocked aid stations which is not a big deal. I train that way all the time. The City of Louisville, where the race will be held has had some social unrest due to a shooting recently, but I hope the crisis will settle down by fall. I would think that with the losing out on summer and fall sports, Louisville might welcome us dopes on spokes.

Question Number 2: What chance is there of me joining a group ride with the local bike group?

Ironman-O-Meter says: About a 25% chance. A group ride opportunity popped up on Facebook for Saturday that almost looked perfect for me, but I took a pass on it. This is the same group of great people that I accidentally came upon riding last week and joined in, and I enjoyed some company for a change. I feel a little safer on some rides in a group because groups tend to be more visible to traffic. But very few of these riders are training for Ironman and the couple that may be training probably aren’t following the same plan that I am. What happens when I join the group is that my prescribed ride usually goes out the window. First to go is the tempo, which is almost always faster than the Z2 zone ride that I should be doing. And secondly, the distance usually ends up being farther than what my plan called for. Lastly, the ride can sometimes turn into a testosterone-fueled ride, with someone trying to be the big dog. That someone is usually me. It’s probably better that I skip the extra tempo, distance, and one-upmanship and stick to my solo ride. The first rule of the Be Iron Fit training plan is to follow the plan. The second rule is to FOLLOW THE TRAINING PLAN.

Question Number 3: Will all dog owners say that their dog is friendly while it’s growling and baring its teeth at me?

Ironman-O-Meter says: 100% of the time, every time. While doing my Tuesday run I came upon a guy and his two little kids walking his dog off-leash in the nature preserve where the posted sign says pets aren’t allowed. This dog did exactly what off-leash dogs do in public, he approached me very aggressively, with snarling and barking and got close enough where I took my pepper spray off the safety and was ready to unload it on him. Now, I don’t want to spray the dog. He’s just doing what dogs do. But I also don’t want to get bit either! The owner quickly yelled at the dog “What’s the matter with you?” like it was the dog’s fault he was off-leash in public. A sorry was tossed my way as the guy retrieved the leash from his 6-year-old and I turned and finished climbing the hill. On the way back down a few minutes later I encountered him again and although still not leashed, he was being held by the owner. That’s when the guy says “Sorry, he’s really a friendly dog.” Yeah, sure looked friendly to me. Every damn time.

That’s enough questions for the Ironman-O-Meter for now. I don’t want to blow any circuits. Thanks to Rebecca and Emily helping me design the Ironman-O-Meter. It may need some tweaking, but it did the job.

TOTALS FOR WEEK 12:

Swim: 2 / 3000 yards
Bike: 4 rides / 93 miles
Run: 5 runs / 23.5 miles

Gunners-2-1 — A little bit of a dial-back week this week.