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.

Here is Conor jumping into the pool and onto a float.  Its a new swim jacket so he was happy!

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!

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.

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.

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.

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.

Big Week Over

Well I finished the big week no worse for the wear.  I finished at 17 hours and 28 minutes of exercise time for the week.  Without a doubt my highest week of the training program so far.  I finished the week with my "Big Day" yesterday.  I won't lie, it was an ass kicker.  The logistics of the day were made easier because Conor and Kristina's games were cancelled becasue of the Memorial Day Weekend.  We only had to worry about Emma, and my sister watched Conor to make it easier on Cathy so she would not have all three kids by herself while I am out training again.  Thanks to my sister and brother in law for watching Conor for me.

Summary of "Big Day Workout"
I tried to wake up at the time I will on Ironman Lake Palcid morning around 5:15am.  For a meal I had a Clif Bar at 5:30am, the a Gu at 6:45am.  I started with the swim right after 7am.  I maintained a nice even pace of just under 2:00 per 100 yards.  I think at Lake Placid my adreneline will make me faster, but in the pool by myself I was shooting for under 2:00 per 100, and I made that goal.  After the swim I ate a PB and J sandwich and drank some Gatorade, then put my feet up until 9:30am.  I felt good during the swim and think I can hold that pace for all 2.4 mile in LP.  If I do that, I should be able to complete the swim between 1:15 and 1:20, which is my plan.

I was able to get on the bike by 9:35am.  I had a multiple loops planned to get in the 4:30 I was shooting for on the ride.  I used my house as the main point, then planned on loops from home, just in case I needed to stop at home since I had never gone that far on the bike before.  Overall the bike was good and I learned alot.  During the first 1.5 hours I got a flat, I had a chance to practice changing a flat on the side of a busy rode.  Now I just have to remember to get another tube.  I thought I had enough fluid with me but I had to stop and buy some extra.  It was really hot and humid, so I went through alot of fluid.  I went through three 20oz bottles of dilluted Gatorade and a 64oz Aquacell bottle.  When I stopped I bought another 32 oz Gatorade and a soda.  I was feeling a little stomach fatigue from the gatorade, so the soda was a good change.  Fuel: I was well prepared I think.  I took in 300-400 calories per hour between Clif Bars and Gu.  I feel like I had enough nutrition to help me on the ride and prep for the run.  When I got done with the ride, I got home, took a quick shower, then put my feet up for a rest.

The run was tough.  I had eaten mostly light after the bike just like I would do at LP.  I ran with my 20oz water belt on filled with Gatorade to start.  At mile 6 I went into a Wendy's to refill with water.  I was keeping about a 8 mph pace during the entire run.  After 75 minutes, I had to run past my sister's house and refill my water bottle again with water from her garden hose because she was not home.  It was a quick pit stop, as it had just started to rain and felt so good cooling me off. As the run came to a close I could really feel myself running out of energy.  I had not eaten anything on the run and probably needed to.  Lesson learned.

Overall I think "Big Day" #1 was a great training tool for me.  It let me know how my body would respond to some of the stessors of an IM, not all of the however.  It is boring being out there for 8 hours alone.  I will be eager to see how much more energy I have during an event.  Eagleman 70.3 is in a few weeks so that is my next good training tool to check my progress heading into LP.

Recovered all day today with good food at my parents house at the beach.  I took the kids to the Boardwalk and spent time riding the rides, playing games, and people watching.