Monday, April 25, 2011


S: 25,600 yds
B: 10h 49min
R: 5h 15min

Total: 22h 48min

After struggling through the week, I was really pleased with the workouts on the weekend.  The power numbers were good on the long ride on Saturday, then I got off the bike and had a brisk transition run. It was certainly a hard workout, but I felt in control.  In contrast, during the same workout a couple of weeks earlier I felt like death. And generally not feeling like death is better than feeling like death.  Saturday afternoon's fun was followed up by a very solid run the next morning which included a 5:38 mile.  Not only is this fast for a Sunday morning, but also the fastest I've run since hurting my leg. Double bonus!

This weekend I'm heading over to Rome, GA for the Tri For The Kids Olympic Distance Triathlon where I'm really looking forward to (finally) getting the season underway.  Additionally, it should be a nice "wake up" before FL70.3 in a few weeks.

Tuesday, April 19, 2011


S: 21,300 yds
B: 10h 33min
R: 5h 47min

Total: 21h 56min

Although I was pretty bummed about not being able to race, I still headed down to New Orleans for the weekend to watch the race, hang out with friends, and enjoy some warm weather. Of course the plethora of impeccable restaurants didn't hurt, either!  I was there three nights and enjoyed delicious fresh, local seafood each night washed down with Abita.

As for training, I'm continuing to increase the running while maintaining plenty of swim/bike intensity. Allergies are frustrating but I'm definitely happy to be outside!

Tuesday, April 12, 2011


S: 26,100 yds
B: 9h 51min
R: 5h 26min

Total: 22h 9min

Ouch. Back at it in a very real way. Well, all except for the running. I did get in almost three hours on the ground, but nothing too fast. I did have some very solid bike workouts (2x20, long Zn3, etc.), though, so I was pretty pleased, but also worn out, by the end of the week.

Looking ahead, after talking with Paulo and my doctor, I decided racing this weekend wouldnt be the best idea.  Although my leg is feeling better, I've still been pretty sore even after my short, easy runs this week, so racing a half marathon in racing flats would likely tear me up pretty good.  Sure, I could most likely finish the race, but there would be a significant chance for re-injury, not to mention prolonged soreness.  So since this is only the first race of the year, I'm playing it safe and waiting until Florida. Its too bad because its been a long winter and I had really been looking forward to this race, but I'd rather have the rest of the season than this one.

Wednesday, April 6, 2011


"It's so important to think positive. It's easy to get discouraged and be negative," she said. "It makes such a difference in how you feel and your outlook on everything." -Gladys Burrill, who at 92 years old completed the Honolulu Marathon, earning her a spot in the Guinness World Records as the oldest person to complete a marathon.

If I'm alive when I'm 92, I'll be happy. If I'm still able to walk when I'm 80, I'll be ecstatic. If somehow I'm alive and can walk and can finish a marathon at 92, I'll consider myself very, very lucky!

I'm a strong believer in the power of positive thinking, and Gladys is a clear example of its positive effects. But if you dont trust me or Gladys, The Mayo Clinic lists the following benefits of positive thinking:

  • Increased life span
  • Lower rates of depression
  • Lower levels of distress
  • Greater resistance to the common cold
  • Better psychological and physical well-being
  • Reduced risk of death from cardiovascular disease
  • Better coping skills during hardships and times of stress
So on that note... Happy Wednesday!

Monday, April 4, 2011


S: 27,800 yds
B: 9h 9min
R: 3h 50min

Total: 20h 18min

Best news of the week: the leg is getting better.  Saturday I ran 20min and Sunday 30, both without any pain. I received some ART from Anthony Houssain at SpineCare, and it has significantly helped with the healing. My anterior tibialis is no longer "squeaking", which is always a good sign.  The only question now is ready I'll be able/ready to race in New Orleans in a couple of weeks...

Friday, April 1, 2011


"Most people will run better in their next race if they lose a pound of body fat." -Exercise immunology expert David Nieman

Amby Burfoot has another great article up on the Peak Performance blog at I feel like I need this disclaimer every time I reference this blog, but believe it or not, Runners World does actually publish some decent information online. Anyway, in this blog Amby speaks with David Nieman, who he calls, "among the smartest and most impeccable of exercise scientists."

With the introductions out of the way, the second half of the post contains the section on post workout glycogen re-stocking and the QOTD.  His words, with my emphasis added in bold:

This is a pet peeve of mine. Runner's World and every other fitness publication is always talking about the importance of re-stocking "glycogen stores" shortly after you finish a workout. Chocolate milk is a current favorite choice, but you also read about energy bars, and peanut-butter and jelly sandwiches, or maybe tuna sandwiches.

The research findings are valid enough. That's not the issue. The issue is that this finding doesn't apply to 99 percent of us. It's for Ironman triathletes and marathoners doing double workouts and 120 miles a day. These folks are never more than a few hours away from their next workout, and for them it's important to practice maximal re-stocking.

For the 99 percent of us, it's smarter to practice maximal food restraint. We'd be better off losing a couple of pounds than re-stocking in world-record time. In my opinion, what most of us should eat after a typical workout is a glass of water and a banana. Or something equally light. Yes, we need fluids. Yes, we'll enjoy a few carbs. But the fewer the better, if you want to know the truth. Your next meal is only 3 to 4 hours off, and you'll pack away plenty of glycogen-restocking calories then.

Nieman agreed with me. I wasn't taking notes, but he said something like: "I've looked at those studies, and the glycogen gain is very modest. Most people will run better in their next race if they lose a pound of body fat."

Amby and I apparenly have similar pet peeves, as I have had similar thoughts.  This is especially prevalent among triathletes and ultrarunners, as they compete in long distance events which do require on course fueling.  However, just because a race may require the consumption of calories, doesnt mean immediately refueling is imperative after or during every workout. IOW, you really dont need a gel, or even some sports drink, to complete that 40 minute run. 

So by all means, if you've got a multiple workout day planned, make sure to get some calories right after the first and/or second workout. Otherwise, drink some water and make some real food. It'll taste better which will allow you to eat less and race faster.

BTW: I also love how Amby calls out, "Runners World and every other fitness publication" on a Runners World blog. Priceless.