Flock of Seagulls

Last week I was psyched for barely scraping below the 260 mark but now I can say that I'm firmly in the 250's to stay.  Rode again today with my friends, The Flock.  Here they are on our ride today.  From left to right:  Dean, Lewis, Rosanne, Quinn, Therese, Jackie, Celeste, Mack, and Sarah.

The sky was overcast so not as brutally hot but the air seemed heavy and thick.  Did 42 miles again and finished with the Derby Hill.  Finished strong too with a 22mph sprint towards the end - avg was 14.9mph with avg heart beat of 152.  This week I also tried a running group that meets at Memorial Park.  I liked the company but wasn't wild about the track.  It was crushed granite, which was fine, but I didn't like the traffic noise.  Regardless, we did 3 miles and enjoyed some downtime in a trendy wine bar.  Still not getting my swimming in like I should but feeling good about my progress overall.  I really like the Couch to 5K program for running.

Psyched!

I hit a milestone of sorts today.  I kinda cheated with the scale because I did my morning run before weighing in but the display registered a 259.9 lbs.!  Yeah, after my run and yeah 0.1 lbs under 260 but I haven't had a weight register that low in a long time.  The other reason I'm psyched is that I ran the first run of an interval with an 8 minute run.  Actually, I went 5walk/5run/3walk/8run/3walk/5run and I finished strong.  Feeling good and that was after my long bike ride the day before.

So, yesterday, I finished my 3rd bike workout in a row with my "Flock" friends I meet on Saturday mornings for our weekly ride.  This is probably my favorite workout all week and I look forward to it.  Rode with Sarah, Dean, Therese, Andy, Lewis, Rosanne, and Celeste (first time to meet).  We decided to meet a little earlier to beat the heat with a roll time at 7am.  I ended up going for a bit of a longer ride, 41 miles, and capped the ride with my second run on "the ramp".  I need to get a picture of that thing.  Finished the ride strong but both water bottles nearly empty.  The ride up the ramp screws up my max HR.  I think I was keeping it in a good range but on the last 6 miles coming back it was beginning to creep into the lower 160's on me.  Better speed today too, avg. 13.9.  Finished in the 16/17 mph range mostly.

Oh, I should mention that I'm starting to really get into the endorphins now with my training in running and biking.  The sport I was least worried about, swimming, is starting to suffer in comparison.  I got a new swim training book, as well as some running books, and I think it will help bring my pool time up to speed next.  The book, Swim Workouts for Triathletes, seems like a perfect fit for my needs.  Using the book, I set a baseline T-Pace of 1:55 per 100 yards (average of 3x100 swims with 21 sec rest interval).  My first 100 was at 1:43 but then dropped badly to 1:57 and then 2:07.  T-Pace is used to set swim intervals in training plans and also to track improvement in performance as you are supposed to re-test monthly.

I'm Over the Hill!!!

No, not that hill.  This hill is one to be happy you are over.  Who says they don't have hills in the Houston area?  I live in RoseHILL and not far from a road called West Mount Houston (still looking for the mountain).  Anyway, the hill I'm refering to is in the picture below.  It's the new Derby Hill Park in Hockley, TX - yes, for soap box car racing.  It happens to be about 3 miles from the end of our Saturday morning bike ride, which makes it a bit of a challenge after clocking in 38 miles or so.  It doesn't do wonders for monitoring my heat rate over the duration of the ride, however, as my HR monitor showed a quick trip up to 180bpm when I reached the top.  Depending on the algorithm used that's close to, or even over, my heart rate max.

I was very happy to be tackling this hill at the end of the ride because it signalled a much better result than I had the previous week where I was fading badly towards the end.  I was a little concerned going into the ride that maybe I just wasn't ready yet. 

While we were exiting the park I noticed a pop-up shade for the Cy-Tri Cub and went over to chat for a few minutes.  They appeared to be using the hill for running intervals.  I need to get involved with them as I'm sure they could help with the prep for the sprint tri I'm scheduled to do in August.  They were encouraging about me joining, stating that all levels of fitness participate but I'm reminded of a line from the Kung Fu Panda movie - "Now, there is a level zero".

Back to the bike ride: I met up with my cycling friends from the previous week including Sarah, Nick, Dean, and Therese but also met some new folks:  Rosanne and Lewis.  We left at 7:15am and the ride took us about 2h:45m to go some 37 miles, which was basically a loop from Zube Park to Prairie View, TX and back.  Somewhere during the ride we made a reference to a pace group coming up the road which one of us referred to as a "Flock of Seagulls".  The "Flock" name stuck and we had too much goofy fun using the word inappropriately.

So, differences that resulted in a much better ride I attribute to:
1) Riding at a better pace, typically from 14-17mph.  The previous week I went with a pace group that hardly ever backed down from 18mph so I became fatigued over time.
2) Having a bottle of sports drink and an energy bar to go with my other bottle of water.  I believe that during the previous week and having only water didn't sustain my energy over the full 3 hours.
3)  Forgot coffee!  Yeah, I'm a caffeine addict and I think the lack of caffeine just piled onto the stress.

So, biking is looking a LOT better after my big ride on Saturday.  I felt energized at the end like I wanted to go out again.  In other sports:  running is coming along nicely.  I'm on week 5 of my "Couch to 5K" training plan.  I'm continuing to monitor the occasional pain I'm experiencing in the ball of my left foot but it hasn't gotten any worse.  Considering going in to the doc to inquire about it, especially if the pain gets worse.  Not a big fan of unnecessary x-rays.

I've ordered a swim workout book to help me get a kick start on that aspect of my training and also a couple of marathon/half marathon training books.

The daily workouts on my Outlook calendar have been excellent for keeping my on pace.  Need to spend more time with strength training as I've been focused so much on the cardio lately.  Hard to time it so that weight training doesn't get in the way of the other workouts.

The Big Fade

Nearly two months after my initial ride and I've finally gotten the opportunity to get back on the road bike for a Saturday morning on my birthday present!  I hoped to meet up with Sarah and Nick again but I got there just 5 minutes before the start and couldn't find them.  Not wanting to go with the "new riders" group again I picked the next fastest 14-16mph pace group, which is the slowest.  Sarah calls this the "Liar's Club" and I figured out why soon enough.  We started of at about the 16mph level but instead of backing off a little the pace just continued to creep up until it was almost consistently at 18mph.  On top of that, I was being conservative and hung towards the back of a fairly large pace group, around 30 riders, which resulted in an accordian effect that made it difficult to stay at a constant pace.  Around mile 20 I started to fall off the back - worried that I wasn't going to make it back at that clip.  Around that time, I passed a small group of about 15 riders taking a break on the side of the road and yelled out - "14 to 16 my ass!!!"  They laughed and yelled at my to join them instead.  I did and found out that one of group was Sarah, who introduced me to Dean, Andy, and Therese.  They were a fun group and indeed stayed at more of reasonable pace but also introduced me to a nice route through Prairie View.  It was in Prairie View, after about 25 miles that I started to fade.  Fortunately, they had scheduled a rest stop at a gas station just 3 miles up the road.  I tried to get some calories in me and rejuvenate for the last 9 miles but my legs were shot.  After 2 miles back on the road I couldn't keep up and my speed dropped to 12mph.  I had to stop on the side of the road 3 miles later to recover a bit and then limped in from there.  The group was so nice to hang with me as I struggled.  I think that the early fast pace coupled with a lack of carbs during the ride (I only had water) took it's toll - not to mention this was my first big ride in a while.  The thing about a fade like I experienced is that it happens so quickly and you don't even know it's coming.  The last time I felt this was during my first attempt at the MS150 but that was on my second day of riding and was at much longer distances.

The experience leaves me frustrated, a little embarrassed, but determined to do better the following week.  I wonder if I'm over my head and I'm just so out of shape that I'm pushing too hard.  Pretty demoralizing when I've been working in the gym, running, and trying to eat right for months and then something happens like today.  My weight has plateuaed too at about 165lbs.  Well, at least I didn't fall so apart that I needed to be rescued by a car pick-up.  The group was nice enough to invite me to join them next week and we agreed to leave at 7:15am to get an earlier start.  I was a bit worried that they'd get frustrated if I had a repeat performance so vowed to rest the Friday before and have both water and carbs for next week.  Tomorrow, June 10th, is 8 weeks to my scheduled triathlon and after a workout like today it just seems too, too, close.

In an effort to get more disciplined to prepare, I've loaded a slightly modified 8 week training plan for a sprint distance triathlon directly into my Outlook calendar, which I also carry in my phone.  I will see how this works to stay on a plan.  Seems like a good time to transition to the 8 week plan from the beginner triathlon plan to take someone from the couch to a real prep plan like this.  I'll use the Couch to 5K running programs to slot into my running days.

Week 6 - Transitions

This week is dominated by a camping trip to Lake Whitney State Park with the kids again.  My first time to visit and it was nice.  I took two opportunities to exercise while there.  My first open water swim (um, water was freaking cold) for awhile.  I was reading that most triathloners have trouble swimming straight in open water so I tried some of the techniques to look forward without stopping.  I didn't like that at all - will have to just pause from time to time to check.  I was pretty good at staying straight.  What I really didn't like was the feeling a motor boat would clip me in the water - I got out pretty far but the lake was pretty empty.  Still, I would stop every few minutes to check for boat traffic.  Next time I'll need to drag a swimmer flag off my ankle.  On the biking front I also took another foray on the mountain bike for a couple of hours.  I used this time to find a few geocaches - another fun past time of mine.  If you are unaware of geocaching then it's time to stop being a "muggle" and participate.  Likely there are geocaches all around where you are right now and you didn't even know it.

So, from a health perspective I'm feeling pretty good.  Still monitoring my right knee but it's actually the ball of my left foot.  Feels sore sometimes but not a sharp pain.  Hope it's not a stress fracture that gets in the way of getting stronger.

So, the title refers to the crazy transition period of kids going from school to summer.  Lots of activities planned.  I feel like I need to back-off a little too.  Hard for me to know when I'm getting into over-training mode.  Maybe my sore foot is a sign.

Week 5 - Running?

"Are you running or jogging?", says my son Austin.  He's amused as he sits on his bike watching me suck in all the oxygen in the area during my second "run" of the week.  I stared daggers at him between laboring breaths.  I hate running.  Yep, I said it.  This was the one sport of the 3 that I knew I wasn't going to like in training for a triathlon.  Thankfully, the Couch to 5K running plan starts off with as much walking as "running".  It's manageable even for someone like me who is so overweight and hasn't run more than 30 yards to catch the bus and that wore me out.

The store I have to thank for amusing my son with my athleticism is Fleet Feet.  I wanted to go to a real running store instead of buying shoes from a teenager at some big box store.  The store I visited was in the Champions area and, while out of way for me, was well worth the trip.  The lady who helped me was just turning 60 and she didn't look a day over 35.  Being in shape can do that.  She was a wealth of information and I came down to two shoes I liked - an pair of gel Asics (can't remember the model) and a pair of shoes I've never heard of before called Newtons.  The Newtons have a strange landing area on the ball of the feet to help cushion flat foot running, which this lady also recommended.  The Asics felt a bit more snug but I like the Newton design and thought it may help me prevent injury.  So far, so good and I've been able to finish each run on the training plan.  I'm such a big guy with a high arch that I chose their stability trainer, shown here.  You can see how the extra cushioning in the ball lifts the front of the shoe up.

Week 4 - MR Not...MR Too...MRI!

I owe my mother-in-law an apology.  Years ago she needed an MRI for something - don't remember - but she couldn't hack being shoved into the tiny space of the MRI machine and had to reschedule for an "open-air" MRI.  I just needed to shove my leg into it and I didn't like it - kind of intimidating for bit but I got used to it.  Didn't think it would bother me at all.  I guess it's the noise, I dunno but I didn't like it.  So, Doc says the MRI indicates a nicked miniscus and some arthritis below the knee cap.  No scope recommended and he gave me an anti-inflammatory if I needed it.  So, I'm cleared to run.  Lots of additional cost and delay for seemingly nothing but at least it puts my mind at ease and removes an excuse.  Excuses are killers to new exercisers like me.

To prepare for running I have been reading lots of running magazines and was pretty surprised how things have changed.  Back 10 years ago or more the shoes were built to cushion the heel strike, which was how we were trained to reduce strain on the knees and joints.  Now shoes are being made for a flat foot fall with a recommended short running gait, as if you are running gingerly barefooted.  In fact, there is a new rage of minimalist shoes that look like foot gloves with no real cushioning.  Still staying strong with the gym but no cycling for a while with camping trips scheduled on two of the next 3 weekends.  Garner state park this weekend.  I did go on an hour-long bike ride on my mountain bike at Garner but not the same.  Very hilly for one thing.  Staying on track for getting into shape though.

Here is a big part of the reason for getting back into good health.  Keeping up with the kids at Garner State Park.

Kiah on the rope swing into the Frio River.

Austin floating on the Frio.

Asa playing with her little friend Julia.

Week 3 - Rolling Again

Had my first ride with the Northwest Cycle club yesterday morning.  Pretty intimidating to be out there with about 100 other riders know what they're doing and you're kinda lost.  But they were really friendly and helped me figure it where I needed to be.  My first real ride in bike shoes (vs. clips) and still not used to changing gears with the brake levers.  The group is well coordinated with a designated ride leader who brings coolers of water and gatorade and various snacks/fruit.  The riders all begin to muster just before 7:30am and the ride leader calls out pace groups with the faster pace groups going out first.  I hung back to go with the last pace group, the "New Riders".  There were about 15 of us and we took it real easy (13-14mph?) for 20 miles.  I met two riders who are experienced but one was coming back from an injury.  Sarah and her husband, Nick.  Really nice people.  Sarah tells me that the next fastest pace group - 14 to 16mph are called the "liar's group" because they never go that slow.  Anyway, the 20 mile ride was fun and no problem, even with a bit of a spring wind to contend with on the way back.  Felt good at the end - my butt just needs to get used to being in the saddle again.
In other news, I had an x-ray taken of my right knee, which told us.....nothing.  Doc said to expect that unless something really messed up was floating in there.  So, next step is an MRI of my knee.  Keeping on with my gym work outs.  Starting to feel a bit stronger - going to 3 sets instead of 2.  Tried to do a step/aerobics class which almost killed me.  Not ready for that yet.  Lost 3 lbs this week which has me ahead of my goal schedule.

Week 2 - Happy Birthday to ME!!!

Yes, today is my birthday.  To celebrate it and also to help me with my goal of getting back in shape via triathlon I decided to get a new road bike.  And it's a beauty!  A 2011 Specialized Allez Elite Compact, which is aluminum with a carbon fork.  My old bike was a steel chromium alloy bike with the shifters down low on the frame.  This bike has the new style shifters on the brake handles and it much lighter.  Here's a picture I found on the web.

I also got some Look pedals, bike shoes, cyclometer, Polar water bottles, and water bottle cages to complete the setup.  I've been told my old bike is a collector for velodromes but I may just keep it for my son when he grows up.  I can't wait to try it out next week at the Northwest Cycle Saturday rides at Zube park.  I rode it around the neighborhood a little.  My house is at the bottom of a little hill where the roads rises slowly for 1 mile - wore me out just getting up it.  Man I'm outta shape.  Hopefully a 20 miler will be alright.  Meanwhile, I'm pretty consistent with hitting the gym and tracking my calories.  I don't find it too hard to maintain a calorie count in the 1,800 per day range.  I've decided to go see a doctor about my knee.  I want to be sure not to shred it once I start "running".  I've lost about 4-5 lbs so far.  So far so good in sticking with the goal of 2 lbs per week.

Week 1 - Now What?

So, I set a goal but I know I need a plan.  Finding a trainer would have probably been the best bet but I can't afford one fulltime.  Plus, my personality is such that I need to load up on information.  Plus, I'm very concerned about injury:  I'm in my mid-forties, a big guy at 6'4", and started the year at 280 lbs.  Last month we had a family ski trip and my right knee swelled pretty bad.  I'm afraid there is some sort of cartilage damage.  Not to mention the back ache that got me last week.  I realize that to make it into a sustained exercise program I need to go into this slowly.  So, I've done two things:  1) scheduled a doctor visit to discuss whether I have a knee problem that could get worse with a running program, 2) found an exercise plan to get me started SLOWLY.

So, to the latter, I've made a lot of progress.  I found the perfect website for me:  http://www.beginnertriathlete.com.  The site is nice in that it has week to week plans for overweight beginners, such as myself, to get started.  But better than that, it has diet/calorie counting and exercise tracking capabilities.  I've decided to track my calorie intake daily and will also update my exercise on that site instead of here on this blog.  I will use this blog to update my progress.

Speaking of sites, I also have found the http://www.livestrong.com/ site to be useful.  How many calories should I eat per day, etc.?

My training is hard, physically and mentally.  I'm determined to keep at it but it's so demoralizing knowing how much weight I used to be able to lift and how far/fast I used to be able to run/swim.  The beginner triathlete plan recommends dropping some weight before cross training into running so I'll stick to their plan of focusing on biking for now with some swimming mixed in.

Every Journey Begins With a Single.....

....back-ache. Yep, I flew home from a work trip on Saturday, woke up with a sore back on Sunday but didn't let it stop me from working on the yard all day. Monday my back was out. It's Tuesday night and my back is coming back around. I'm ticked that I've gotten to this point, that I've been at this point for so long. Excuses keep me here - my job, my kids, my wife. I have a new job with a great, affordable, fitness center and my family belongs to another great gym. It's time to use them.

The Goal: Lose 50lbs at an average of 2 lbs per week. 25 weeks from today - 3/27/2012.

The Plan: Change the way I eat and the amount I exercise. To accomplish this I will log calories daily until I reach my target weight. I will take my weight measurements weekly and will build an exercise plan toward my goal of completing a Half Iron Man in 2013.