Its under 30 days now until IMLP and I can't wait. The past week my shoulder has slowly started to get better. Still not allowed to swim, but the Physical Therapist thinks it should be OK to start and swim by July 1, 2011. That will only give me 3 weeks to test it out with some long swims. I know I will not be getting any faster, but I need the endurance to get through the swim. One good thing is that my arm can almost straighten all the way, I have only a minimal bow in it right now.
This past week I logged 12:46 in total time. This included the 2nd Big Day workout in my plan. I feel like my running is getting back to where it was before I got hurt. I figure maybe by July 4th week I should be back to the times I had seen at the end of May. I still have limited range of motion in the shoulder, so I don't have much arm swing and you need that when you are running for speed. The pain is pretty limited and I only take over the counter medicine before I workout. I started Physical Therapy on Wednesday and our plan is range of motion exercises until July 1, then try to get it stronger for swimming.
This was the first full week the kids were out of school and they started camp right away. Emma and Kristina are in the same camp, and Conor is in a little kid camp. This gives Cathy a nice break in her day to have some alone time and take care of herself. Emma really help Kristina at camp because there are some things the staff cannot do, like help her out of a bathing suit or be in a bathroom stall with any child, so Emma takes on that responsibility. Its alot for an 8 year old but she says she is ok with it and doesn't mind. We hope she means it and she does realize that Kristina needs help certain times.
My Big Day workout was Saturday this week. First thing is that on the bike first, there is more traffic on a Saturday than Sunday. Especially around the shopping centers with Home Depot and Lowes. It was a good workout and dress rehearsal again. I felt good and my shoulder seemed OK. My nutrition was basic again, every 30 minutes rotate Gu, Clif Bar, and Banana. I had 3 bottles of Gatorade and AquaCell full of water, and drank when thirsty. That seemed just right for me, no bloated feeling or GI fatigue.
The run was a little tougher. My shoulder really didn't want to loosen up after the rest from the bike. The weather was perfect, so I can't complain about that. On the run I was feeling pretty good on my legs, the shoulder was different. After 75 minutes I realized that I still had not finished my 20oz of Gatorade, so I fear dehydration was already on me. After 11 miles I stopped inside an indoor ice skating rink to fill up with water. Good plan, but I drank it all in the next mile, 20oz of water in 8 minutes. I stopped again in the next fast food place I passed, in the next mile. Another refill and bottle empty within a mile. Good thing was I was just about home at that part. I stayed pretty close to my goal pace of 8 minute miles.
Overall I felt pretty good about my effort on this workout. Over 7 hours in total. Saturday night I ate a reasonable meal and washed it down with a few cold ones at our friends Brian and Nicole's house. Brian had just returned from 2 week in Europe, Hong Kong, and the Middle East for work so he had some great stories.
Sunday was the Philadelphia Triathlon. I was registered to race but obviously didn't because of my shoulder. I think I could have, but IMLP is my goal and didn't want to risk it. I signed up to volunteer, so I went down and did body marking and helped at the swim exit. Now I now how the volunteers feel at all the races I have done. It was great, many people thanked me and were glad to hear me say "Your out of the Water, smile."
Monday, June 27, 2011
Monday, June 20, 2011
Weekend Report
Well now that I am back on the training wagon, still no swimming however, I finished a nice strong weekend. Saturday we had 3 base/softball games so it was an early wake up call. The plan was for me to take Kristina to her last Challenger Baseball game and Cathy would take Emma and Conor to their games since they are at the same park and overlapped slightly in time. Big busy day. Saturday night we took Cathy's Dad out for fathers day diner.
I think I started my run Saturday morning at around 5:45 AM. I do love running that early because it is so peaceful and much cooler. It took a while to get my shoulder loose. The pain is still pretty intense and it forces me to be much slower right now, but it forces me to be down at race pace on long runs. This was the first long run that I took some Gu along and made a pit stop to buy some extra Gatorade. It came in handy. It was a 16 mile run in 2 hours, 40 oz oz of water/Gatorade, and 2 Gu's. It was pretty warm by the end and I was dripping with sweat when I got home. I followed Cathy's request and took all the dripping sweaty clothes and hung them outside in the yard on the clothes line. This way I don't stink up the house. Overall it was a good run. My ribs/shoulder still hurt when I run, but it is getting more manageable.
Sunday I planned to ride for 5 hours, covering as many miles as I could. It was more of a test of my shoulder than anything else. It was also a chance for me to rehearse my nutrition plan for Lake Placid on the bike. Overall I felt pretty good. I didn't cover as many miles as I would have liked, around 85, but my shoulder held up pretty good and my nutrition plan did not revolt against me. My route was nice and rolling with some good steep climbs, steady climbs, and rollers; trying to simulate what I may encounter in LP. The nutrition I tried was basic. Every 30 minutes alternate between a Gu Product, Clif Bar, and Banana; rotate all 3. This should give me plenty of fuel for the bike and the run, without causing stomach fatigue. I also had my Aquacell full of water and had three 20oz bottles of Gatorade in bottle holders. By the time I was done the ride, my water/Gatorade was just about empty, and I still had 1 Gu and 1 Clif Bar remaining. I ran 2 mile OTB just as a way to check my leg turnover.
After the ride and run, I celebrated Father's Day with my gang. I got some nice new grill utensils, the movie "The Fighter", and the best gift from Conor: a pair of Batman boxer brief underwear. He was so happy to give them to me. He said I could wear them when he wore his Batman pajama's to bed. He thought we would be super hero's together. It was perfect from a 4 year old boy. We then went to a family BBQ at my Uncle Gene's house. He has a nice house with an in-ground pool. The kids were in the pool all day, and the cool water felt great on my legs. I ate so much and never felt full. I guess the 5 hour ride will do that to you.
I think I started my run Saturday morning at around 5:45 AM. I do love running that early because it is so peaceful and much cooler. It took a while to get my shoulder loose. The pain is still pretty intense and it forces me to be much slower right now, but it forces me to be down at race pace on long runs. This was the first long run that I took some Gu along and made a pit stop to buy some extra Gatorade. It came in handy. It was a 16 mile run in 2 hours, 40 oz oz of water/Gatorade, and 2 Gu's. It was pretty warm by the end and I was dripping with sweat when I got home. I followed Cathy's request and took all the dripping sweaty clothes and hung them outside in the yard on the clothes line. This way I don't stink up the house. Overall it was a good run. My ribs/shoulder still hurt when I run, but it is getting more manageable.
Sunday I planned to ride for 5 hours, covering as many miles as I could. It was more of a test of my shoulder than anything else. It was also a chance for me to rehearse my nutrition plan for Lake Placid on the bike. Overall I felt pretty good. I didn't cover as many miles as I would have liked, around 85, but my shoulder held up pretty good and my nutrition plan did not revolt against me. My route was nice and rolling with some good steep climbs, steady climbs, and rollers; trying to simulate what I may encounter in LP. The nutrition I tried was basic. Every 30 minutes alternate between a Gu Product, Clif Bar, and Banana; rotate all 3. This should give me plenty of fuel for the bike and the run, without causing stomach fatigue. I also had my Aquacell full of water and had three 20oz bottles of Gatorade in bottle holders. By the time I was done the ride, my water/Gatorade was just about empty, and I still had 1 Gu and 1 Clif Bar remaining. I ran 2 mile OTB just as a way to check my leg turnover.
After the ride and run, I celebrated Father's Day with my gang. I got some nice new grill utensils, the movie "The Fighter", and the best gift from Conor: a pair of Batman boxer brief underwear. He was so happy to give them to me. He said I could wear them when he wore his Batman pajama's to bed. He thought we would be super hero's together. It was perfect from a 4 year old boy. We then went to a family BBQ at my Uncle Gene's house. He has a nice house with an in-ground pool. The kids were in the pool all day, and the cool water felt great on my legs. I ate so much and never felt full. I guess the 5 hour ride will do that to you.
Here is Conor jumping into the pool and onto a float. Its a new swim jacket so he was happy!
Friday, June 17, 2011
TGIF
Thank god it the end of the week. My legs are smoked from hitting the training hard. Just like when you have not exercise and you start, all muscles are sore and rebelling against you, thats how it is right now. I finished the week pretty good and I am starting to turn the corner on the shoulder. I got 3 good runs in and 3 good trainer sessions.
This weekend is an easy plan.....long, slow, & steady. Saturday will be a 2 hour plus run if I am feeling good. I'll do 16 miles at minimum and possibly 20 if I am feeling good. Saturday afternoon, I need to do an easy 20 mile recovery ride. Sunday calls for a long 5 hour ride. This will be the first ride of that length, and the first real ride since I dislocated my shoulder. I am anticipating that it will hold up. It is feels unsteady, I'll cut it short. I don't need any setbacks right now with it.
Happy Fathers Day to all the dad out there!
This weekend is an easy plan.....long, slow, & steady. Saturday will be a 2 hour plus run if I am feeling good. I'll do 16 miles at minimum and possibly 20 if I am feeling good. Saturday afternoon, I need to do an easy 20 mile recovery ride. Sunday calls for a long 5 hour ride. This will be the first ride of that length, and the first real ride since I dislocated my shoulder. I am anticipating that it will hold up. It is feels unsteady, I'll cut it short. I don't need any setbacks right now with it.
Happy Fathers Day to all the dad out there!
Wednesday, June 15, 2011
Back at IT!
Ironman Lake Placid is fast approaching. I feel like I can still have a great time and race well even with the shoulder injury coming at a terrible time. I will focus completely on bike and run until the arm feels good enough to push the swim. I ill not sacrifice a set back in my arm just to try and swim slowly. I had a good couple days.
Monday I only did the stationary bike. Tuesday I was able to get in 10 miler in 1:17. Not my slowest 10 mile run. Not bad considering I was fighting the pain in my ribs, and having virtually no right arm swing. I'll take it. Wednesday was better. I still don't want to risk a setback in the shoulder, so I rode the trainer bike pretty hard, HR at 135. After the ride I went right out for a BRICK run of 6 miles. The run felt better today than yesterday. Faster and less pain. Hopefully I have turned the corner.
Below are pictures of my helmet from the crash and my 2010 Philadelphia Triathlon Jersey that the ER had to cut off me when I arrived there after the crash. Make sure you always wear a helmet.
Monday I only did the stationary bike. Tuesday I was able to get in 10 miler in 1:17. Not my slowest 10 mile run. Not bad considering I was fighting the pain in my ribs, and having virtually no right arm swing. I'll take it. Wednesday was better. I still don't want to risk a setback in the shoulder, so I rode the trainer bike pretty hard, HR at 135. After the ride I went right out for a BRICK run of 6 miles. The run felt better today than yesterday. Faster and less pain. Hopefully I have turned the corner.
Below are pictures of my helmet from the crash and my 2010 Philadelphia Triathlon Jersey that the ER had to cut off me when I arrived there after the crash. Make sure you always wear a helmet.
Monday, June 13, 2011
42 Days to go until Lake Placid
Its only 42 days until Ironman Lake Placid. I have not swam, biked(stationary bike doesn't count), or ran since 6/1/11 because of the bike crash and dislocated shoulder. Last week I did ride the stationary bike at the Y everyday for an hour or 90 minutes to try and maintain my fitness level. I now fear my fitness level dropping like a boulder in the ocean.
I went to Eagleman with my daughter Emma over the weekend. We had a great time just the two of us. It is not often I get that much time with her alone, so it was great. She was a real trooper through it all. I was totally brought down at athlete check in when I told them I was not racing, and they took all the numbers and bib out of my packet, I guess thats when it really hit me.
Camping was exciting, especially since neither one of us had ever done it before. It was really great when the 90-minute thunderstorm passed through us and we had to retreat to the car for shelter. Once the storm passed us by I went out and dried the inside of the tent so we could sleep. It was fun for us both, no TV so we sat and talked about all the stuff 8 year old girls like. We also talked alot about how people will treat Emma since she has a sister with Down Syndrome. She shared stories with me of time she was teased or felt embarrassed by Kristina. I shared stories with her as well. I tried to tell her that it will not get easier for her and some kids don't understand what it is like to have a brother or sister who is diffent. It was a great 2 hours for me. This was us right before I declared "lights out."
When we got home on Sunday morning, Emma didn't want to stay for the whole race so we left after the pro's exited the swim, I tried to go for a run. I couldn't run because of the pain still in my ribs. So instead I walked for the 1:10 workout. I figured the walk was better than nothing. I plan on testing the shoulder with a bike ride on Monday morning.
PS--tried to ride my bike on the road this AM and lasted less than .25 miles. The shoulder felt fine, the bike didn't. The handle bars seemed "shakey" and the rear tire seemed off. I went to the Y and rode the stationary bike for an 1 hour then came home. I took the bike to Guy's Bicycles to have them look at it. The head mechanic fixed the handle bars and said my rear tire just had a "worn out" section from when I locked up my brakes in the crash. He handled both the issues for me for free. I guess when I walked in and the owner says "We were just talking about you the other day, about your crash", the mechanic felt like they owed me one. The are super nice at Guy's Bicycles and I am a good customer for them.
I went to Eagleman with my daughter Emma over the weekend. We had a great time just the two of us. It is not often I get that much time with her alone, so it was great. She was a real trooper through it all. I was totally brought down at athlete check in when I told them I was not racing, and they took all the numbers and bib out of my packet, I guess thats when it really hit me.
Camping was exciting, especially since neither one of us had ever done it before. It was really great when the 90-minute thunderstorm passed through us and we had to retreat to the car for shelter. Once the storm passed us by I went out and dried the inside of the tent so we could sleep. It was fun for us both, no TV so we sat and talked about all the stuff 8 year old girls like. We also talked alot about how people will treat Emma since she has a sister with Down Syndrome. She shared stories with me of time she was teased or felt embarrassed by Kristina. I shared stories with her as well. I tried to tell her that it will not get easier for her and some kids don't understand what it is like to have a brother or sister who is diffent. It was a great 2 hours for me. This was us right before I declared "lights out."
When we got home on Sunday morning, Emma didn't want to stay for the whole race so we left after the pro's exited the swim, I tried to go for a run. I couldn't run because of the pain still in my ribs. So instead I walked for the 1:10 workout. I figured the walk was better than nothing. I plan on testing the shoulder with a bike ride on Monday morning.
PS--tried to ride my bike on the road this AM and lasted less than .25 miles. The shoulder felt fine, the bike didn't. The handle bars seemed "shakey" and the rear tire seemed off. I went to the Y and rode the stationary bike for an 1 hour then came home. I took the bike to Guy's Bicycles to have them look at it. The head mechanic fixed the handle bars and said my rear tire just had a "worn out" section from when I locked up my brakes in the crash. He handled both the issues for me for free. I guess when I walked in and the owner says "We were just talking about you the other day, about your crash", the mechanic felt like they owed me one. The are super nice at Guy's Bicycles and I am a good customer for them.
Monday, June 6, 2011
Big News from the Orthopaedic Surgeon
Well I went to my doctors appointment today with the shoulder specialist at the Orthopaedic Surgeons office today. It was the classic "I have good news and I have bad news appointment".
The good news was I do not need shoulder surgery. My injury is a 2nd degree shoulder dislocation at my AC joint. No torn ligaments or broken bones in my shoulder area. All the pain in my ribs is residual pain most likely from bruised ribs. That will go away over time. The treatment plan for this injury is a sling, pain medication, then physical therapy. Not to bad considering how hard I hit the ground. The injury could last a month. Not good considering IMLP is in 6 weeks.
The bad news is no real training for 2-weeks. No swimming for probably 3-weeks to a month. Not until I have full range of motion in the shoulder. I can ride a stationary bike or trainer as long as I can tolerate the pain, but no aero position yet. Running will be more difficult. I can run, but only as long as I can tolerate the pain from the motion of my arm swing and the bounce in my step. This means NO EAGLEMAN this weekend. I was really looking forward to that race especial since Craig Alexander and Miranda Carfrea are going to be there. Not because I think I can out race them, but it would have been neat to be in the same field as them.
Since I won't be racing I am still going to attend. Emma and I are going to make it a weekend for us. I am not sure how she will handle the camping portion because she is the typical 8 year old princess. I think she will be ok, but who knows for sure.
My plan now for the next week is to get better. I will listen to what the doctor told me and rest the arm as much as possible. I am going to try the bike, and if that works I will stay with the bike and just log miles and fitness improvement that way. Its not perfect but without swimming or running yet I know the bike can help maintain my fitness level, and help improve my bike endurance. This will also force me to clean up my nutrition since I won't have the luxury of workout to burn off junk calories.
I am really upset about the injury. Just when I thought the training was going great and Eagleman was on the horizon as a good test and warm up, I flip my bike and dislocate my shoulder. I guess I need to get over it and focus on what I can do about it. Train on the bike as much as I can and once I can run then run. The swimming was going to be my limiter no matter what. Now I need to refine the bike skills and get faster on the road.
The good news was I do not need shoulder surgery. My injury is a 2nd degree shoulder dislocation at my AC joint. No torn ligaments or broken bones in my shoulder area. All the pain in my ribs is residual pain most likely from bruised ribs. That will go away over time. The treatment plan for this injury is a sling, pain medication, then physical therapy. Not to bad considering how hard I hit the ground. The injury could last a month. Not good considering IMLP is in 6 weeks.
The bad news is no real training for 2-weeks. No swimming for probably 3-weeks to a month. Not until I have full range of motion in the shoulder. I can ride a stationary bike or trainer as long as I can tolerate the pain, but no aero position yet. Running will be more difficult. I can run, but only as long as I can tolerate the pain from the motion of my arm swing and the bounce in my step. This means NO EAGLEMAN this weekend. I was really looking forward to that race especial since Craig Alexander and Miranda Carfrea are going to be there. Not because I think I can out race them, but it would have been neat to be in the same field as them.
Since I won't be racing I am still going to attend. Emma and I are going to make it a weekend for us. I am not sure how she will handle the camping portion because she is the typical 8 year old princess. I think she will be ok, but who knows for sure.
My plan now for the next week is to get better. I will listen to what the doctor told me and rest the arm as much as possible. I am going to try the bike, and if that works I will stay with the bike and just log miles and fitness improvement that way. Its not perfect but without swimming or running yet I know the bike can help maintain my fitness level, and help improve my bike endurance. This will also force me to clean up my nutrition since I won't have the luxury of workout to burn off junk calories.
I am really upset about the injury. Just when I thought the training was going great and Eagleman was on the horizon as a good test and warm up, I flip my bike and dislocate my shoulder. I guess I need to get over it and focus on what I can do about it. Train on the bike as much as I can and once I can run then run. The swimming was going to be my limiter no matter what. Now I need to refine the bike skills and get faster on the road.
Thursday, June 2, 2011
CRASH
Yesterday I had a major crash on my bike just .3 miles into my ride. The short version is I flipedp over my handle bars while braking. I opted to brake rather than get hit or hit the trash truck that cut in front of me. He said he did not see me, but he never stopped at the end of the driveway he was coming out of to make the left turn.
Anyway I flipped off my bike, landed on my head and right shoulder and laid in the street before crawling over to the side, and I really mean crawling. They called 911 for me because I knew I was hurt. Thankfully they took me to the Hospital I work for so my care was great. Without much details, I have a 2nd degree dislocation of my AC joint in my right shoulder, cracked my helmet (thank god I was wearing it), and scrapped up my right shoulder blade pretty good. No broken bones on the X-ray's, but I see an Orthopedic Surgeon on Monday afternoon to rule out torn ligaments and surgery.
Eagleman 70.3 Triathlon is next weekend 6/12/11, and I doubt I will be able to do it. If I can't, I will turn the weekend into a camping trip for me and Kristina. Hey, its a chance to see Crowie and Miranda race. This has been my biggest fear during training, getting hurt and I can't race. It is a real bummer right now. I am trying to keep my spirits up, especially since I am not allowed to work while I am injured.
Ironman Lake Placid is the goal and my A race for this year, so If I have to miss some time and skip Eagleman, than so bee it.
Anyway I flipped off my bike, landed on my head and right shoulder and laid in the street before crawling over to the side, and I really mean crawling. They called 911 for me because I knew I was hurt. Thankfully they took me to the Hospital I work for so my care was great. Without much details, I have a 2nd degree dislocation of my AC joint in my right shoulder, cracked my helmet (thank god I was wearing it), and scrapped up my right shoulder blade pretty good. No broken bones on the X-ray's, but I see an Orthopedic Surgeon on Monday afternoon to rule out torn ligaments and surgery.
Eagleman 70.3 Triathlon is next weekend 6/12/11, and I doubt I will be able to do it. If I can't, I will turn the weekend into a camping trip for me and Kristina. Hey, its a chance to see Crowie and Miranda race. This has been my biggest fear during training, getting hurt and I can't race. It is a real bummer right now. I am trying to keep my spirits up, especially since I am not allowed to work while I am injured.
Ironman Lake Placid is the goal and my A race for this year, so If I have to miss some time and skip Eagleman, than so bee it.
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