Team McAlister

It’s been a couple of days since the last post, but I wanted to jot down a few random thoughts.

The weather here has been northern California-like and almost unbelievably fine.  Never an August in Arkansas like this in my life that I can remember.  Temps below 90 F, low humidity, clear skies.  None of that summer haze or those temperature inversions that hit here in late summer.

Eating has become the main focus of my training program.  I’ve experimented enough now to realize how important pre- and post-workout nutrition are.  (Are those 2 things?)

Stretching is super important after any workout.  Period.  Why don’t we pay more attention to it?

It’s very cool when you improve cycling power!  :-)

If your bike shifting feels funky, and making a little adjustment in the back doesn’t fix it, get to the shop!  You may have a frayed cable in your shifter.  Replacing a frayed cable before it breaks off in the shifter can save having to replace the entire shifter. (UGH!)  I was experiencing the symptoms of maladjustment in the back and couldn’t get a good reset at home.  The worn cable that they replaced (just in the nick of time) was the ugly culprit.  Do you have a good mechanic?  Better either have one or be one.  My guys could be the TdF crew for any team out there!  Thanks fellas!

Have I mentioned that running sucks?

that the goal is achievable.  Although there are still countless hours of training ahead, set backs, injuries, plateaus, and lows to be overcome, I am convinced that a complete Ironman length tri is possible.  I pretty regularly complete sprint lengths in training at various intensities.  The running is coming along, even if very slowly.  My cycling is in an improvement zone that amazes me right now.  (I am NOT looking forward to the next plateau in cycling.)  My swimming conditioning is improving steadily, as are the kick and stroke techniques.

This is an interesting evolution for me.  While still not absolutely certain that I’ll ever complete the event, I am beginning to to develop a clear vision of what is possible.  That may be a function of reading extensively about triathlons and triathletes; perhaps, of timing and testing myself during training.  Whatever is helping create the confidence, the fact that the progress is there contributes to the cycle.

Yesterday’s logistics led me into a run with a ride to follow.  As running goes, it was a banner day so far.  I did a bit over 3 miles while following the “run 30 seconds, walk 30 seconds” regimen.  The good news is that the running seemed easier, there was no immediate pain after the run, and even today there was no lingering pain.  WOW!  However, I didn’t manage to get the ride in.  :-(

So, I went out today to get a quick ride before the predicted T-storm moved in.  The ride was good and strong even though I had to stop short of the plan due to heavy lightening.  Kathy came along and insisted that I get in the car.

No swimming since Saturday because of this massive allergy to chlorine (at least I guess that’s what it is).  In spite of taking allergy medicine, I have very itchy, watery eyes, and sneezing etc.  Nothing new; been dealing with it for years, but 2 days out of 7 in the pool (and for no more than about 35 – 40 minutes) seems to be all I can stand.  I need a swimming treadmill!

only 52 to go!  As of yesterday, I’ve lost 8 pounds!  Down from 265 to 257.  That leaves a mere 52 lbs. to hit the target 205 lbs. The workout program and proper diet are working.  A few years ago, when I started cycling, my weight was 282 lbs.  It went down very quickly (maybe too much so) to about 230.  During the last 18 months though it crept back up to 265.  To have a chance of completing an Ironman length tri, a bunch of that has to go.

I know this is repetitive…sorry.  To see this progress is very pleasing though.

Today I swam 1 mile.  That’s the farthest I’ve swum in years and it took 44 minutes.  Back in the day, I could swim 2 miles in a bit under an hour. Many pounds and many years ago.  Then, my planned 2 hour ride became a 1 hour affair due to continuing mechanical issues on the machine.  

So a priest walked into a bar…..oops! wrong story….I walked in to the bike shop and told Kevin what was going on and he just said, “I can fix that.  I know what it is.”  About 10 minutes later I was test riding it and it was whisper quiet!  Thanks, Kev!  He IS The Man! (Tech note: toxic sweat messes up carbon fiber components.  It makes them bond to each other in ways that are probably Biblically forbidden; and, requires them to be forcibly separated, cleaned, and re-assembled in a way that will preserve their dignity, assure their performance, and keep them separate but equal.

Last week, Jett and I were talking and I said something about needing to swim the 2.4 mi in about 1:15, ride the 112 mi in about 5 -ish, and run the 26.2 in something like 4:30.  Target time of 10:45 to 11:00.  All of that seemed reasonable to me.  Then I started researching what sorts of times guys in my future age bracket  (60-64) turn in.  I almost predicted a top end performance in my chat with Jett!  That kind of time would qualify me for Kona in 2009! (We’ll see what 2013 has in store for us.)

2013 and those times are still a very long way off, but I feel confident about the swim and cycle times.  Once again, it’s the running that presents the biggest challenge.

Training can be pretty hard, right?  There should be some balance between plain old hard work and fun in a training regimen.  That balance does not mean though that pain and pleasure will necessarily coexist in any given workout.  Often, pleasure comes after the pain in the form of a sense of accomplishment.  Or a cold drink. Or maybe just the absence of pain.  All pain is not equal, either.

For me, swimming does not involve pain at all.  I’m not fast enough or good enough to get into a place of pain in swimming.  Maybe I just take the build up of conditioning in swimming so slowly that I’m avoiding pain.  I do get my heart rate up and make my breathing elevated during intervals and such.  But there’s not “real” pain.

Cycling can be another story.  I can, and do, create some pain on some training days.  The climb up RMR in my big ring, for example.  Some interval training is very tough.  All of that pain is predictable and manageable; desired and pursued; expected and enjoyed.

BUT running SUCKS!  At least for me, running must be what my personal hell will be.  Every step, every second, every minute, every thing about that discipline is miserable.  If I can conquer this issue, I will reach the tri goal.  Although it may not work, the only idea I have for conquering running is to keep at it.  Old-fashioned persistence in the only idea I have for dealing with the pain.  Well, persistence and a plan that a good coach set up to help.  If literally taking it one step at a time will work, then I have a chance.

Yesterday, I continued on the Hal Higdon program for runners over 40 and today I can honestly say that I’m encouraged, for a change.  So many factors figure into conditioning that I don’t know exactly what to credit for this feeling.  More strength; weight loss; better diet; anti-oxidants; anti-inflammatories; better overall conditioning?  All of the above?  Regardless, yesterday I managed to finish the workout exactly on Higdon’s plan and last night and today feel okay.  No swollen joints.  No lingering pain or discomfort.

So, I’m ready for today’s 1 mile swim and 2 hour bike ride.  :-)

I’m trying to really focus on some training.  Eat right.  Workout consistently.  Cross train.  You know the drill, right?  So, yesterday was time for my regular Mon/Wed tri training routine.  I swim at lunch time.  Then, go for a ride and run after work.  The swim ended up being an intervals session.  600 yards total.  Warm-up and cool down of 100 yards each with 8×50 on 45 sec in between with 15 sec rest.  Not awesome, but I was feeling it – lack of good oatmeal breakfast hitting me?  Anyway, then the afterwork ride was also an interval session 3x 6 minutes at just under threshold with 6 minute recovery.  Just for good measure at the end of the workout I decided to ride up 1 of my fav climbs – River Mountain Road.  It’s about 1 mile end-to-end (flat at both ends though) with an average gradient of 7%  - call it 3/4 mile of actual climbing.  Now, I remember clearly the first time I even made it up to the top; and, more clearly how miserably I failed in attempts to climb it before that initial success.  This is a routine climb for everyone around here and something that many of us do on hill repeat days.

For some reason yesterday I decided to climb it in my big ring (50), or at least to try to climb it.  I decided early on that I would just bail out rather than down shift and mark the spot where I stopped.  I was completely surprised as I kept going and going, until I finally thought, “Hey!  I’m gonna make this!”  I definitely alternated between wanting to puke and thinking I might have a heart attack.  And, I actually PASSED one guy that I consider a pretty good cyclist and athlete!  I don’t know if it was the endorphins or what, but I immediately felt super strong and powerful for having done that climb.  I was feeling very tired after those workouts and am in recovery mode today, but I’m stoked for the next session also.