training – Page 11 – an amazing run

Texting and Ironman Training

IRONMAN LOUISVILLE 2017 TRAINING

WEEK 3 – April 3 > April 9

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During last year’s training for Ironman Lake Placid, our group of five buddies decided to get a group chat going through texting. Seeing that we don’t all live that close to each other, it was a good way to talk shop and build support for each other.

But it quickly turned into a competition. To be the first one done with the day’s workout was always a good feeling. And to send that text saying “Day Done,” was just as fulfilling as hitting the stop button on the watch at the end of the workout. It also became quite annoying when the late-night finisher texted “Day Done” at 11:58 pm. I finally figured out that there was a “Do Not Disturb” feature for the group and switched it to ON.

I thought that maybe we would not be as text happy this time around, but I was wrong. We must all have iPhones, because there is a new feature where you can add a response on a text, adding a thumbs up, or a couple of exclamation points, or even a “HA HA” if it struck you as funny. This just makes it easier to respond to a text when you might not have done so before.

The interesting thing about the texting is that we have a group of guys that are supportive of each other and keep each other honest in our training for another Ironman. We all know what the day calls for, but sometimes you can’t do it. And even though you get creative and arrange to fit it in another day, you still feel obligated to tell the group that you missed it or had to do something else. The text is sent, making it known to the others that you fully intend not to let the others down and will definitely get it done. We hold each other accountable, and we hold ourselves accountable.

It can get annoying getting a text from the group that their day is done, and yours is still in the works. But if it takes a text to get us to the finish line together, I’m all for it.

Day Done > send ↑

Week 3 Wrap-up

The weather is starting to get better, with the weekend climbing into the 60’s and 70’s. The pool was closed for Tuesday due to Election Day voting going on at the school. Not sure how that is sufficient reasoning to close the pool, but they did it anyway. And I was away at a conference Wednesday through Friday, so I missed the Thursday swim. So here I am being accountable once again for missing the swim training. Just like the texts we share with the group, it’s a just a little note to remind myself that I need to hold myself accountable and get it done. It’s early yet, and with the weather getting better, I will have my own pool open soon and won’t be at the mercy of the school schedule.

Cycling and running went well, with a few indoor runs and trainer rides. I am starting to get that sore calf issue again, along with some calf cramps that seem to be common when I start adding mileage. I know that it will eventually even out.

The last thing on my mind has been my weight. It seems like I struggled to keep the weight off in January/February/March, getting up around 175 pounds. I have never been that high ever. The puzzling thing is that I am still doing at least a run every day and watching my intake. But it just snuck up on me. After my long ride on Saturday, I weighed myself and was glad to see I was back under 170. I hope to see sub-165 soon.

TOTALS:

0 Swims – 0 yards this week / 3200 yards total

4 Bikes – 52 miles this week / 135 miles total

7 Runs – 27.75 miles this week / 73.25 miles total

Gunners-2-1 — *Happy 19th Birthday to my middle child, Ashley! Nice way to wrap up the week!*

Treadmills, Rocking my Brain, & New Digs

IRONMAN LOUISVILLE 2017 TRAINING

WEEK 2 – March 27 > April 2

The weather forced Friday’s 45 minute run indoors to the old dreadmill. I’m very grateful that I have access to two treadmills, and I am very glad to have that option when the weather is bad. But my goodness they can suck the life out of you.

I decided to use the treadmill at work for my run. The workout room has a TV, but it’s mounted on the far wall, hasn’t worked in a couple of months, and I can never hear it anyway. But we do have a rockin’ speaker system that I can connect my iPhone music to through Bluetooth. So I usually flip that thing on and crank up the classic rock that was once new rock when I first heard it. Maybe I’m classic now, too.

I pulled up a playlist and hit shuffle. The first artist was The Heavy, with a song called No Time. My kind of tune. After that came Bruce Springsteen’s Thunder Road. After that song came Runaround by Blues Traveler. It was at that point I decided to try to remember all of the artists that played during my run. I was surprised at first that I couldn’t remember the first artist. It came back to me and then I began repeating them over and over.

Next up was Lynyrd Skynyrd. Then came Billy Joel. He was followed by a band called Grouplove. After each new song, I would restart the process of repeating the artists in order, sometimes having momentary memory lapses, sometimes flipping Blues Traveler with the Boss, and often forgetting about Billy Joel. But it would eventually come to me.

The next groups were Pearl Jam, Genesis, Robert Randolph & the Family, and Jack White. Gerry Rafferty finished up my 5.25 mile/45 minute run with Baker Street.

I must say that trying to remember the names of the artists was somewhat difficult, but also fun. If one of my coworkers had walked in while I was repeating them over and over again, they would have thought I was strange.

But I got my planned run in, exercised my body and my mind, and actually enjoyed the dreadmill for once. I think I will make this a habit.

The rest of the week was easy but also exciting. I wasn’t able to swim due to spring break at the high school and the pool being closed. That’s the easy part. The exciting part is that my wife and I closed on a lake home in Minocqua, Wisconsin. We were up there for the closing on Monday, and spent a couple of nights there. I got in a couple of runs on the local roads and trail, and scoped out the riding options that look to be very hilly. I can’t wait to get up there every month and do more training, especially some open water swimming in the lake!

Can’t wait to enjoy the training perks that the new lake home has to offer. Just need the ice to melt first.

TOTALS:

0 Swims – 0 yards this week / 3200 yards total

4 Bikes – 42 miles this week / 83 miles total

7 Runs – 25.5 miles this week / 45.5 miles total

2016 IMLP Training – WEEK 27

WEEK 27 – June 27, 2016 – July 3, 2016

The dreaded Week 27 is over! The toughest of all the training weeks has been conquered!

Week 27 is the one that my training buddies and myself come to fear, with the Saturday long ride of six hours followed by an hour long run brick, and the Sunday three hour run and 1.5 hour bike spin. But thanks to a great weekend weather-wise, I found the weekend workout to be quite enjoyable. I got to ride with one of my Gunner teammates and lifelong friend John, and ended the seven hour day on Saturday feeling awesome.

I sent this photo to my wife and she asked “Shouldn’t you be riding?” We stopped to take a nature break.

The ride started out in the upper 50’s, and I wasn’t expecting that. I brought along some homemade arm warmers that I made out of tube socks that I purchased at Walmart. It’s a good thing I had them. It took about 1.5 hours before I didn’t feel cold anymore. Kept them on for the whole ride though. I will have to stick a pair in my bike special needs bag or my T1 bike bag for the race. I’m holding out hope that we will have a race day like this weekend.

Saturday’s bike/run: https://connect.garmin.com/modern/activity/1239986725

That’s 101 miles. John and I covered a lot of rural Illinois.

The weather sure made for a different ride than the last couple of weeks. Two weeks ago I filled up my bottles three times in the 80 degree weather. This time I started with three full bottles and really only topped off two of them once. Just goes to show how much the temperatures effect hydration.

The three hour run on Sunday I was sort of dreading, mainly due to worrying about what lingering soreness I would still have from the 7 hour training the day before, but I felt great all through the run. I turned around at 1.5 hours/10.25 miles and headed back with the idea of pushing a little. That worked until the wall was starting to creep up around the 19 mile mark just as I was hitting the hills near home. I got through it okay and got home and jumped in the pool. Then I mowed the grass. My neighbor used to tell me that she considers mowing the grass as her workout. I guess after a three hour/20.5 mile run I got my workout in as well.

Sunday’s run: https://connect.garmin.com/modern/activity/1239986917

My wife helped me finish off the biggest training week of the plan by riding the 1.5 hour bike spin with me. I chose to do it on my hybrid for comfort sake, and even though I was giving an effort I was marveling at how much faster I ride the tri bike on the same stretch of trail. Good ride and a good finish to the hardest week of the plan.

WEEK 27 TOTALS:

Swims: 3 total, 2:45 hours, 7600 yards

Bikes: 4 total, 10 hours, 167 miles

Runs: 7 total, 7:45 hours, 50 miles

Unknown-4 — Week 27 Done! I’m race ready. Bring on the taper!

2016 IMLP Training – WEEK 24

WEEK 24 – June 6, 2016 – June 12, 2016

A day by day account –

Monday: Rest day. But I did 2 miles of running to satisfy the running streak. It now stands at about 1.5 years of running at least a mile every day!

Tuesday: I finally got into a pool! I ended up going to the YMCA off of Briggs Street in Joliet and used their pool. It cost me $15 for a day pass! I spent the 3000 yards swimming calculating how much each 100 yard segment cost me (50 cents/100 yards, if you must know). Overall, I felt pretty good for missing two weeks worth of swim training, but I did notice a little fading in the end. A seven mile run finished off Tuesday. I was aiming for the planned 1:15 run, but I saw a friend in the forest preserve and she is running her first marathon in the fall. I chose to walk a couple of miles and talk running with her.

Wednesday: Bike/Run brick day. Nothing out of the ordinary in this workout. The bike did increase by 15 minutes. Nice of Don Fink to throw that into the plan.

Thursday: 1.5 hour bike ride on the trainer and followed with 1 mile on the treadmill. We had a little rain on Thursday.

Friday: A hot day for an afternoon run. Managed 10.5 miles in 1:33. Felt pretty good.

Saturday: A mid 90’s day is not ideal conditions for a 5 hour long ride, but I got it done and averaged about 17.1 miles per hour. I think that will be a pretty good tempo for Lake Placid. The ride was supposed to be followed with a run, but I opted to do it indoors on the t’mill. Had I run in the heat I would have ended up walking a lot of it because I knew that it was going to be tough. So I chose to run tempo indoors on the dreadmill. Plus I knew that I was doing a sprint triathlon on Sunday, so I thought it best to play it safe.

Sunday: The plan called for an hour long bike spin and a 2 hour 15 minute run, but I did a sprint triathlon instead in Batavia, Illinois. Sunday was the opposite of Saturday weather wise. A little breezy but temps in the upper 60’s. Matter of fact, the water temp was warmer than the air temp for a change! I ended up with a 6 minute PR over my time from 2014. I guess I smashed the bike, and the run was pretty quick as well. I only counted one guy passing me on the bike, and no one passed me on the run. I was gunning for it. I placed 22nd overall, and 3rd in my age group. Since this race is a USAT Nationals Age Group Qualifier, I should be qualified for the Nats in August. Probably won’t go to it, seeing that it is in Omaha, Nebraska and I have a daughter entering her freshman year at Valparaiso University, a daughter heading into freshman year at Lincoln-Way Central, and a son who is turning 21 as he heads back to his senior year at Loras College. All of that happens in the last couple of weeks in August!

Pool News: Finally got word that they should be out to replace my pool liner this week, tentatively on Thursday which is forecasted for rain. When it finally gets in, I think that I will probably do 30 minutes of swimming daily on the non-swim days, and do the planned swims as well. I have some catching up to do!

WEEK 24 TOTALS:

Swims: 2 total, 3400 yards, 1:10

Bikes: 4 total, 8:15 hours, 138.5 miles

Runs: 7 total, 5 hours, 35 miles

2016 IMLP Training – WEEK 23

WEEK 23 – May 30, 2016 – June 5, 2016

A couple of noteworthy things happened this week. First, for the second week in a row I missed my swim workouts. I’m not all too concerned about it, but it made me think about why I didn’t have a contingency plan in place for when the school would be closed. Well, I sort of did have one, and that was to have my own pool open and swim at home. But I am still waiting to hear from the pool guys as to when they can put in my new liner. I have looked into swimming at a local YMCA, but at $14 per swim that may be a little stiff.

One of my Gunner teammates Jeff, has definitely been utilizing his contingency plan as he rehabs from a back issue. I should be taking lessons from the new guy!

The other big news is that after having consistently passing on a triathlon watch, I decided that I would take the plunge and join the cool tri kids. What did I buy? A brand new, in the box Garmin 910XT. Don’t laugh. Even though this watch hit the market in 2011, and Garmin has since released the 920 and the 735, I got a deal that I just couldn’t pass up. A local sporting goods store in Chicagoland, Sports Authority is going out of business and was having an everything must go sale. I walked into the store and found that they had several new, never opened 910XT’s. Normally they list for about $400. Over a couple of weeks, I watched the price plunge until there was only one of about a half dozen left on the shelf, and it rang up at $159. I made the decision to get the thing. The receipt said all sales were final, and at the bottom said I had saved $240! I think I got a good deal.

A painful selfie with my “new” Forerunner 910XT

Since I already owned a Garmin Edge 500 bike computer, I found my new watch to be somewhat familiar, and the learning curve was not much of a challenge for this sometimes technology challenged geezer. I have all the screens set up the way I want, and transferring data from my workouts to Garmin Connect is a snap when I get into range of the computer, transferring everything wirelessly!

Of course I had to use it on my long ride/run Saturday brick.

The last thing of note is that I seem to have entered a stage of training that I totally forgot about the last time I did the Ironman – the “I’m always angry, sad, moody” stage. Lately I have been so down and moody, and it is compounded by the fact that two of my kids graduated junior high and high school, and my son is entering his last year of college. It also didn’t help that I asked my wife to buzz my hair with the smallest clipper, effectively making me look like an older geezer than I actually am. I guess to combat this I guess is to let my hair grow out some, get some good rest and keep eating. They say that when you are sad or angry during the race you need to eat. I have no trouble eating.

WEEK 23 TOTALS:

Swims: No swimming this week😦

Bikes: 3 total, 7.33 hours, 124.5 miles

Runs: 7 total, 6 hours, 42 miles

2016 IMLP Training – WEEK 22

WEEK 22 – May 23, 2016 – May 29, 2016

As usual, my wonderful wife keeps pretty close tabs on me during my training. She knows the effort involved and makes sure I don’t overdo it. But lately she has been on me about under-doing it, in particular the swim. Some may call that nagging, but it is really just loving concern. The schools had their final week of classes this week and therefore adjusted the pool hours to end midday, effectively keeping me out of the pool for another week. And I am still waiting for my in-ground pool to be fixed.

I had convinced myself that missing a week or two of swimming wasn’t going to affect me, but when my number one fan is concerned, I guess I had better think about it as well. I guess I will add some upper body strength training (which I loathe, by the way) in the interim until I can get back into swimming.

The Ironman related Facebook pages that I follow were also talking a lot about swimming too, mainly in regard to a condition called SIPE – Swimming Induced Pulmonary Edema. It appears that this condition may be a big cause of many of the swimming related fatalities in the Ironman swims. I read up on the topic and even listened to a podcast that discussed it, and truthfully I have never had any of the symptoms of this condition. But it pays to be aware of them for sure.

As far as the rest of the week of training is concerned, it was somewhat of an easy week that tapered down slightly toward a Half-Iron distance race in the plan for Sunday. Since this weekend happened to be Memorial Day weekend and my youngest daughter had a soccer tournament, the best day to do this trial run was Saturday. There was too much going on to do an actual race, so I did the training on my own. The day started out slightly cool with somewhat threatening skies, but it never did rain. I stuck to the Old Plank Trail in order to have some shelter available to me in case I needed to dodge a storm. I ended up doing almost exactly 56 miles, averaging 17.5 mph.

After getting home, I changed into some non-sweaty running clothes and headed for the 6.55 miles out and 6.55 miles back. But the threatening skies turned sunny, and I had neglected to put on sunscreen. I was starting to cook. But I had plenty of water, GU and Base salt with me and I kept up with it. Of note, I ran the 13.1 miles in 2:01 which was pretty much my best effort for the conditions. I had run the Frankfort Half Marathon a month earlier in 1:35. Interesting how much slower you run when you precede it with a 56 mile ride and do it in 80 degree weather.

Upon getting home, I could tell that I had over-done it somewhat. A shower, some rehydration, and a quick dinner made me whole again. I think I pushed a little too hard on the bike and didn’t hydrate as much as I should have. That’s what training is for, learning from the mistakes.

WEEK 22 TOTALS:

Swims: No swimming this week 😦

Bikes: 3 total, 5 hours, 87.5 miles

Runs: 7 total, 5 hours, 34.6 miles

2016 IMLP Training – WEEK 21

WEEK 21 – May 16, 2016 – May 22, 2016

Another week of playing catch up. The totals for last week were down because I missed my long run on Sunday. So I ended up doing it on the Monday rest day. 14 miles in 2 hours. Tuesday I had a dentist appointment in the afternoon, so I had to cut my swim short and ended up doing 2500 yards instead of the 3500 the plan called for. Since I needed to pick up my son from college on Friday, I skipped the planned swim. I don’t mind skipping the third swim.

The rest of the week went well with no big issues. The best part of the week however was the long Saturday ride and brick run that most of my Gunner teammates were able to make. Dave and his son Alex made the trip to my home to ride together, but we ended up delaying it a little so John could join us as well. We were missing our Gunner friend Jeff, who is still rehabbing from his minor back surgery and is limited to riding a stationary recumbent bike and using an elliptical. So what does a Gunner do when those are his options? Jeff did 4 hours on the elliptical. Gunner. Can’t wait until he can join us again. He had a really good base built up and should be able to get back up to speed easily.

It took us several tries to take a selfie. My arms are too short.

We rode for about an hour and then met with John, then we decided that heading east and west might be our best option due to the wind blowing from the north. Unfortunately, most of the good riding for me is south of my town, so with a south wind it is hard to avoid having to ride back into the wind.

So we decided to explore a little, and that meant discovering gravel roads and busier highways. But we weren’t on them long, and eventually made it out to Elwood. When we got to the north side of Midewin National Nature Preserve, we decided to ride into it and see what the old abandoned arsenal had for us. Essentially it was just a couple miles of choppy road in the middle of nowhere. Now we know.

I’m the odd ball with the non-Speed Concept. Oh well. We weren’t sure if we should go in, but we did anyway.

Since we had been riding about an hour when we caught John, we decided that we would compromise and do an extra 1/2 hour to give him 3.5 hours and us 4.5 hours of riding. In all, we covered about 77 miles in 4:30, give or take a couple of minutes. I did notice that we passed the half-Iron bike distance of 56 miles at about 3:17, which is a pretty good time for a training ride if you ask me. Matter of fact, the ride was quite a confidence booster.

The brick run was impressive to me. I had always thought that it wouldn’t be long before Dave and John started to catch up with me tempo-wise on the run. They certainly had some speed at the end of that 5.5 mile run. I took them through a local neighborhood that has some really big houses, which they seemed to enjoy. Then it was back home for a quick shower and a dinner at Fuddrucker’s, a hamburger joint that I hadn’t been to in probably 25 or more years. I didn’t even think this place still existed. But the food was hot and good, and the end of day conversations and recaps were awesome.

The Sunday workout consisted of a 1:15 hour spin, which I did with my wife. We rode into New Lenox on the trail and then made it back home. I took a minute to clean the Gatorade and gravel dirt off my bike, then headed out for the 1:45 long run. It ended up being 12 miles. I should have hydrated more because I was suffering a little in the 80 degree 100% sunshine. I brought one water, but could have used more. I think I needed to hydrate a little more from yesterday’s effort.

The last thing of note for the week is that we have all ordered our custom tri kits from Epix. They did a really good job designing a logo for us and creating a kit. I hope that all of us find the kit to fit well and be comfortable. Can’t wait to get them in early July.

A screen shot of our tri top from Epix. They did a really good job with the Gunner logo and the design of the kit. I really like them.

WEEK 21 TOTALS:

Swims: 2 total, 2 hours, 6000 yards

Bikes: 4 total, 7:40 hours, 121 miles

Runs: 7 total, 7:55 hours, 54.7 miles

2016 IMLP Training – WEEK 20

WEEK 20 – May 9, 2016 – May 15, 2016

Well, I have reached the end of another week of training, but it was not without its imperfections. Stuff happens, and it certainly was an interesting week.

First of all, what a crappy weather week. Basically rainy and 50 degrees for most of the week, which is somewhat unusual temperature-wise for northern Illinois. I hit the trainer and treadmill for most of the weekday workouts.

The swims were interesting as well. As the school year winds down, I noticed for the past few weeks that the freshman classes that are required to take swimming must have all gotten through the program because I had the pool pretty much to myself. (The school dedicates two lanes for Adult Community swimmers, and the kids swim in the deep end.) But I forgot that as we reach the end of the year, they let any class that wants some pool time to come an goof around. That means kids doing cannonballs off the spring board, football wannabes tossing a football around and tackling each other, water polo balls flying into my lane, etc. Makes for an interesting swim.

An update for my pool situation – I ordered a new liner to replace the ripped one, so I anticipate it being open sometime mid-June, hopefully because I believe my wife has a graduation party scheduled for the end of June. Yikes! I saw a duck in there this morning.

I had to cut short Friday’s workout so I could go watch my son run at least one track meet this year. I picked up Grandpa and off we went to Wartburg College in Waverly, Iowa to watch him run his event, the Steeplechase. 4.5 hours of driving there. 9:55 minutes of him running. 4.5 hours driving back. Very proud of him though. He set a personal record by 15 seconds or so, and finished 8th in the race which earned a point for his team, Loras College.

The lad doing his thing. Interesting race, the steeplechase. Of course it rained.

Saturday was another day that I had to make some changes. A family acquaintance passed away and I attended the funeral. Good man, raised good kids, and went above and beyond serving his community as a board member of the high schools.

So I did about a third of the biking that was in the plan for Saturday, and did another 2.5 hours on Sunday. Which meant Sunday’s long run took a hit. I will move it to tomorrow, which is normally a rest day. Two hour run. That’s something to look forward to.

The Week 11-20 Build phase totals up to the following:

Swims: – 19 total, 18.5 total hours, 115,800 total yards
Bikes: – 38 total, 53:45 total hours, 850 total miles
Runs: – 70 total, 45.5 total hours, 324 total miles

WEEK 20 TOTALS:

Swims: 2 total, 2:20 hours, 6800 yards

Bikes: 3 total, 4:45 hours, 77.75 miles

Runs: 7 total, 2.8 hours, 24.75 miles

2016 IMLP Training – Week 19

WEEK 19 – May 2, 2016 – May 8, 2016

Just a quick wrap-up for this week as it was pretty uneventful. But there were some noteworthy items.

I learned a lesson about doing a half marathon last weekend. It’s aftermath was painful. I was very sore on most of my runs until about Friday. Need to do some more stick rolling and stretching and I should be back to having that “normal” worn out feeling that I usually have.

Although the plan has a swim on Friday, I have decided that I will do them when I can. It’s just that when you are doing training you end up neglecting some things that have little consequence, and others that have more significant consequence. Like not mowing the yard, which at this time of the year can be more like a jungle if I don’t tend to it. And since I feel the weekend long efforts on the bike and run are vital to the training, I think I can still be okay by foregoing one of the three hour long swims to devote time to household responsibilities. I’ve been averaging about 2:05 minute splits per 100 yards over 3000 yards, which I am very happy with.

Speaking of the swim, I finally decided to pull the cover off my pool and try to open it. Swimming in my own pool saves time, and even though it is a lot of turning around, I don’t mind it much. I expected a green pool when I pulled the cover off, but got a much bigger surprise – a black lagoon!

Cleaning this will be a chore, but it would probably be ready in a couple of weeks. But surprise number two came when I saw this:

So, now it looks like it may need to be replaced, and that may delay the pool opening for a while. I’ve got two kids graduating 8th grade and high school this year, and the Ironman to train for, so I need that pool open!

The long bike was a four hour long trip this week, but I got to ride with a couple of friends, my normal riding partner Todd, and my other Ironman Gunner teammate Dave. Todd is not interested at all in doing tri’s, but loves to ride. He left us around 2:45 into the ride and Dave and I finished it off. We pretty much have to ride south for good roads to ride, which meant with the wind going out. Coming back was tough! But we got through it.

Looking fresh after a 4 hour ride and 45 minute run. So much more fun when you have someone to train with.

Wrapped up the weekend with a Sunday long run of 12 miles. I was set to only do 10 miles, but just as I was turning off the trail to run the mile back home, my wife jumped on. So I enjoyed running an extra couple of miles with the mother of my children on a nice Mother’s Day. She was the anti-runner when I met her, and now she’s starting to get pretty fast. I converted a non-runner into a running lover! Just need to get her interested in the marathon!

WEEK 19 TOTALS:

Swims: 2 total, 2 hours, 6000 yards

Bikes: 5 total, 7.8 hours, 112 miles

Runs: 7 total, 5.5 hours, 38 miles

2016 IMLP Training – Week 18

WEEK 18 – April 25, 2016 – May 1, 2016

The taper weeks always seem to surprise me, mainly because I rarely look ahead in the training plan unless forced to do so. I take it one day, one week at a time. No sense in worrying about the six hour rides and 3 hour runs at this stage of the game. The tapers are almost like a gift or courtesy, like someone holding the door for you. A welcome break for the work that you have put in.

The plan had an Olympic distance triathlon scheduled for Sunday, and since it is April in Illinois, the opportunity to get that task done was going to be limited unless I traveled to somewhere with a better spring than the one we are having. But there was a local half marathon being run, so I decided to hop on that instead.

The half marathon was so local that it was on the exact same trails that I run every run. I went into it thinking to use it as a training day, but of course the competitive side of me took over and I pushed hard. I finished in 12th place overall. But the surprising thing is that I finished 4th in my age group! I am still trying to figure out how someone in the Male 50-54 age group can finish in 12th place and lose out on a podium finish by three other old guys. My area must be ripe with fast old guys. You can read my race recap here:

2016 Frankfort Half Marathon Race Report

The other thing of note this week was the swim and my ongoing issue with having to urinate when swimming. I don’t get it. Tuesday was to be a 3000 yard swim, and like clockwork I had to pee a half hour into it. Then it was again about every 5-10 minutes. When I got to the 2800 yard point I could feel some rather sharp pain in my lower back that almost doubled me over. I decided to get out and head to the shower. I did a little googling of the issue and found a condition called immersion diuresis. The suggested reasoning is colder water and the pressure of being in the water stimulates the kidneys to make more urine. I’m not sure what the pool temp is, but it isn’t what I would consider cold. And I am not sure that I buy any pressure related causes because I’m swimming along the top of the water. In the past I have just gotten out of the water and relieved myself and was able to continue on. But the kidney ache that I got this time gave me some pause. On Saturday after finishing the half marathon, I urinated a somewhat bloody stream. Race day was cool and damp, and I had not felt like I was adequately hydrated. I am curious if it was related to the issue I had earlier in the week or that the run was the cause. I have had bloody appearing urine after hard running efforts in the past. I will keep an eye on it for now.

Hoping for the best for one of my Gunners training teammates. He had an issue with his back that has been treated and hopefully will put him back at it soon. He was in great shape prior and will have plenty of time to recover and train.

Not sure what next week will be like. I don’t look ahead, remember? But it won’t be long and I will be heading into the endurance phase of training.

WEEK 18 TOTALS:

Swims: 2 total, 1.5 hours, 4300 yards

Bikes: 2 total, 1.5 hours, 21 miles

Runs: 7 total, 4 hours, 31 miles