Monday, December 31, 2012
Goal #1 - Go sub-6 at Door County Half Iron July 22nd.
Changed to take in enough nutrition to not visit the med tent. Success though I did throw up afterward. Grade = A.
Goal #2 - Go sub 1:45 at the RnR half marathon St. Louis October 21st.
- This one is a real stretch considering my PR is 1:55 and some change.
Changed to "don't get injured trying to be faster. Success, set a 5 minute PR without injury! Grade = A.
Goal #3 - Lose 10 pounds by May 20th (Carlyle Oly)
Total failure! I weighed the same on race day as I did January 1st. Grade = F.
That puts me at a D for the year (if I did my math right it's 67%) though I'm tempted to bump that to a C since I've traveled 10 weeks in a row and made it through Christmas and Thanksgiving only gaining two pounds and I weigh a couple pounds less than last year at this time.
I also managed a 5 minute PR at a Sprint tri, did an Olympic tri a week later and did a Sprint tri in Boston. I also set a distance PR by three miles at Patrick's 12 hour run.
Volume wise I was down from 2011 for swimming and biking and slightly up for running.
Swim = 77,000 yards in 35 hours and 16 minutes
Bike = 2,500 miles in 167 hours
Run = 707 miles in 121 hours and 40 minutes
Swim = 52,000 yards in 18 hours and 6 minutes (not as much volume, but way faster)
Bike = 1943 miles in 118 hours and 24 minutes
Run = 832 miles in 140 hours and 43 minutes
Happy New Year!
Wednesday, December 26, 2012
Email me your address and I'll get the goggles out to you.
And yes, I wrote everyone's name on slips of paper and drew from a bowl.
Old school ;-)
Thanks for playing everyone :-)
Sunday, December 16, 2012
Jill asked how I get so lucky to get free gear? Well, one of my product reviews generated a lot of traffic so I'm guessing people hope my review generates as much traffic as my Tommie Copper knee sleeve review. It receives 10x more views per day than any of my other posts. To get the knee sleeves I emailed Tommie Copper and asked for some to review. All my other reviews were at the request of the manufacturer. Last week I was contacted about putting advertising on my site and asked me what my terms were. I politely declined.
James asked how we sign up for a giveaway? Read on James, read on :-).
When Steven at Kiefer asked me if I wanted to review some swim gear I jumped at the chance hoping it would help me find my swimming mojo. I hadn't been swimming since my last triathlon which was four months earlier. Well, it took me several weeks to get the motivation to go to the pool so I can't say I found my mojo. I did figure out where I left it though. I left it in Door County!
That was the best swim I have ever had by a long shot. Four years ago, I couldn't even swim 100 yards and here I was swimming 1.2 miles in open water in a 70.3. Not sure how to get it back. Maybe I'll need to go back to Door County and retrieve it :-).
On to the giveaway. I'm giving away one pair of slightly used Kiefer Mach 5 goggles. They have only been worn once :-). To enter, you get one chance for following my blog, following me on twitter @ransick, and following me on instagram @ransick. One entry for each, please leave a comment for each. Yes, Facebook isn't an option because I'm one of at 17 people on eart that don't use it. Some dude named Shivam tried to use my email address to make an account but never was able to activate it.
I'll give them away in my next post, probably over the holidays, maybe sooner, mayber later :-).
Sunday, December 2, 2012
The goggles came in a small plastic case with a couple spare nose connectors.
On to the pool. The goggles fit well again. They fit in the eye socket and the fit reminded me of Speedo Vanquishers. On the first lap I had some minor leakage on the nose side on the left and ear side on the right. A quick press on both goggles quickly corrected that. The goggles were comfortable and didn't fog at all. It wasn't long until I forgot I was even wearing goggles, which is always a good sign with gear.
Kiefer also has goggles with vision correction which would be nice for people that wear glasses. I wear my contacts in the pool, so they weren't for me. Kiefer also makes other swim gear like fins, buoys, paddles and flotation devices. If you are in the market for some swim gear, check them out.
(Disclaimer: I was given Kiefer goggles for free, courtesy of Kiefer. I did not pay for the goggles, receive payment for this review, or agree to give a positive review. Aside from information gleaned from the company website, the opinions are my own.)
Monday, November 19, 2012
State 0. This is the run funk state that keeps you from even getting out the door. Not a good place to be at all.
1. This the the worst state that involves actual running where you look at your watch within two minutes of starting and already start negotiating with yourself on how short you can cut the run and still get some exercise.
2. Slightly better than state 1, but you know it's going to take some effort not to quit early. In this state, I usually figure out how long I'm going to run, figure out about how many songs that is on my iPod and start counting down how many more songs I have to go.
3. Feeling good about running. Glancing at the watch every 10-15 minutes thinking about how much longer you will be running.
4. Feeling really good about running. You don't look at the watch until well into the run but still have the end in site.
5. The ultimate running state. You don't look at your watch for at least an hour into your run and when you do, you think "how long do I get to run before I have to be somewhere". It's a great feeling.
Last weekend I joined Patrick for part of his 12 hour run. Patrick ended up running 46 miles and his friend Cheri did 50 miles! I knew I couldn't run for twelve hours so I slept in and showed up about 9:30 and joined them. I felt great and immediately settled in to run state 5. My cardio was perfect as well. We did two mile loops in the woods and stopped by our cars for water and fuel every loop. We didn't stop long because it was chilly in the wind. After about three hours of running my left hamstring was getting tight and very tender to the touch so I knew my day wasn't going to last as long as I wanted. I ended up running 18 miles (my longest run by three miles) in four hours. It's too bad because I had all day open and wanted to keep going.
What are your limiters? Do you have a mental running scale?
Random pics from this weekend.
If I don't post again before Thanksgiving, have a great one! It's my favorite holiday.
Sunday, October 21, 2012
Last night I feel asleep on the couch watching baseball, woke up at 3 am and ate breakfast, then went back to bed until 5 am to start my day. At that point I still wasn't sure if I was going to have fun by high fiving people, taking my time, and walking when I felt like it or go for a PR and suck it up even when things hurt. I got to the race site about 6:15, looked for some friends and didn't find them. I headed to corral 2 out of something like 16, took a Gu, drank some water and just hung out and stretched my IT bands. The weather was a brisk 55 degrees and since I chill easily, I brought a couple of those chemical hand warmers. They were wonderful! Note to self: bring spares. A woman standing next to me was shivering uncontrollably so I gave her one of my two hand warmers. She looked at me like I was a creep, but took it and used it :-).
I was at the race by myself and get really cold right after races, so I made a b line to my car. Would have been fun to stay and hang out if I had some warm clothes handy, oh well. On the way home I picked up one of my favorite breakfasts, McDonald's sausage burritos, hash browns and coffee :-). Once home, the cold set in and I was shaking, so a long hot shower was in order followed by the burritos, then a nice nap.
Have a great week!
Sunday, October 7, 2012
First, pick up the squash of your choice. Acorn squash and Butternut squash are two of my favorites.
Butternut squashSecond, cut the squash in half and scoop out the seeds with a spoon.
Monday, October 1, 2012
As I mentioned in my last post, I bought a running belt that can hold my phone so now I can take pictures. I made it out for an 8.6 mile run Saturday. The leaves on a few trees are changing, but not many yet. Here are a couple pics.
When I came out of the woods, a couple mountain bikers were staring at me with my right side, shirt, shorts, knee, calf, etc covered with dirt. I responded with, "just completed some full contact running :-)".
On to October!
Saturday, September 22, 2012
About 2 miles in, just West of my house
Beautiful day. 65 degrees, sunny and breezy. First fall run with a long sleeve shirt.
This loop takes me past a sod farmI always think what a great thing it must be to grow and sell grass, but one look at my yard and it's clear I wouldn't make it as a sod farmer :-).
one of many fields I run/ride by
Stopped here for a GU
some of the field corn fields have been harvested
ok, you get the idea :-)
GU stop twoI ended up running 15.1 miles, almost two miles longer than my longest run ever. Cardio was no issue at all, leg strength was average, my left knee acted up a few times but got better when I stopped to take pictures. My running belt worked perfectly. I didn't even notice my phone being strapped around my waist. I only missed putting my phone back in the pocket correctly while running once which subsequently resulted in my phone hitting the asphalt and me kicking it :-(. The Otter Box case lived up to its name though and my phone lived to tell about it :-).
I was out of my normal tri-berry GU so I brought some untried flavors I picked up as race samples, yikes! First GU was peanut butter flavor and I liked it. Second was pineapple, and it didn't work out so well. I gulped half of it down and barely kept it down so I chucked the second half of it. I still need to work on taking in nutrition for 2+ hour events. When I finished I had a bout of dizziness and being nauseous. Luckily I held it together because I forgot to wear my road ID and I was over a half mile away from home.
I walked down another trail for my cool down to take this pic.
Overall a nice run. I have some chaffing and soreness, but nothing major. I am curious though, how do you fuel for 2+ hour workouts? What do you do to prevent chaffing on long runs?