Dinos Weekly

Mon: 1 mile run w/u, 3 mile run at 7:20, 1 mile cool down.... transition to 20 mile bike at 16mph

Fri: 5 mile run at 8:20
Sat: 4 mile run at 8:40
Sun: 12 mile bike at 17 mph

Had some major stressors this week..... feeling very fatigued....... sore back... Havent told you guys, but my oldest son is going in the wrong direction. Hes been skipping school, making failing grades, and smoking a lot of weed..... Not comming home for days and basically uncontrollable. I filed "beyond control" charges on him and have to take him to court tommorrow.... Its a tough thing for a dad to do. First to admit that I cant control my son..... second to put the fate of my son up to a judge..... They will give him a curfew and make him piss in a bottle every month... then its up to them if he fails.... Im potentially signing him up for Juvenille Lockdown if he fails any rule the judge gives him..... Weighing very heavy on me and this household..... loosing a lot of motivation for many things... Gotta snap out of it and drive onward.......

dino

Bacon Weekly

Mon- 1 hour bike HR zones 1&2
Tues- 45 minute run HR zones 1&2
Wed- Morning- 30 minute easy run and (Afternoon) 400 training swim (SanAntonio)
Thurs- 20 minute easy run (San Antonio)
Fri- OFF
Sat- (Morning)Swim 100M warmup and 800 meter swim with 15 sec rest between each 100. 50 meter cool down. (Afternoon) Bike 20 miles with 5- 5 minute intervals at HR zone 4-5.
Sun- 20 minute easy run and 800 swim( same training schedule as above)

Travel week to San Antone and Austin made it difficult again to fit it all in but I pulled it off and was able to quickly refocus once I was back home. I was tired during the swim yesterday, but felt great on the ride...Ironman Hawaii could not have had stronger winds than I had yesterday...intervals averaged 23 mph with the wind in the big ring and 16 mph hour against the wind..I was crushed. Possibly have a hernia so checking it out on Tuesday..still training though...no real pain, just uncomfortable at times. Saw Karl and Tristie on Thursday and he took me to his new crib...it's SWEET...running path just steps from the front door too! FYI- saw Marshall at a golf scramble this past week...he said to tell everyone hello....

Road to Ironman Arizona (5/25-5/31/09)

Monday- Capital of Texas Triathlon: Karl Miller #893

Round Rock, TEXAS, United States Age: 40 Gender: M

Distance
Intermediate/Olympic

Clock Time 2:48:11

Chip Time 2:48:11

Overall Place 507 / 1327

Gender Place 411 / 859

Division Place 60 / 134

1500M Swim Rank 341

1500M Swim Time
27:05 (Decent time but could have been better. Developed leaky goggles- these goggles have NEVER leaked before- and had to stop at least four times to let out water from my right eye. It was nice and blood shot after the race.)

1500M Swim Pace 1:48/M

T1 Time
04:09 (Transition was several yards to the mount line. Took longer than I'd like.)

40K Bike Rank 295; 40K Bike Time 1:10:41

40K Bike Pace 21.1MPH (My best bike time at any distance by nearly 3 mph.)

T2 Time
02:37

10K Run Rank 823; 10K Run Time 1:03:36

10K Run Pace
10:14/M (Much slower than I had hoped. I've been doing so much slow training that racing at the intensity of an Olympic triathlon got the best of me. It was also in the 90's by the time we got to the run. It was HOT out there! I got a nice sunburn on the shoulders and neck.)

Tuesday-Friday Off (Claude was in town on Thursday and we enjoyed a Shiner together. Thanks for the brew, Claude!)

Saturday  Tour d Temple 100K with Mark. Our final numbers were: 58.97 miles (not quite 100k; think we forgot a turn somewhere), 3:13:41 hours; 18:22 mph average. Immediately after the ride we went for a 15 minute run. We rode HARD and I was proud we finished strong. Thanks for a great bike ride workout, Mark!

Sunday Off

I’ll be taking one more week off before starting my final IM training program on June 8.

Men, I trust you had a nice week and that your summer training/exercise plans are in place. Keep us informed and let us know what you are up to, so we can all be cheering for and supporting one another. 

Kia Kaha!

Bryan Bacon Memorial Day 5k IRAQ

Road to Ironman Arizona (5/18-5/24/09)

Monday Relax

Tuesday 1800 yard swim (morning); 3.02 mile run (afternoon)

Wednesday 1 hour bike ride

Thursday 45 minute swim (drills)

Friday-Sunday Off

I took it lightly this week as a taper for today’s CapTex Triathlon (report to come next week). I should have completed a “shake out” swim, bike, and run on Sunday, but I did not.

After today’s triathlon, I’ll be taking two weeks off before starting my second and final Ironman training program of the year. This one will carry me through race day.

Mark and I are doing a 100k race in Temple, TX on Saturday. It will be our first ride together since the BDB 100 last fall. I’m looking forward to spending a few hours together and getting a nice bike session in.

Had a nice race today with some funny experiences and lessons learned. I’ll share full details in my report next Sunday.

Saw Brett Bartlett who did the BDB 100 with us. He’s lost 20 pounds through a running program. Today was his first Olympic distance triathlon. Way to go, Brett!

Kia Kaha!

Bacon Weekly

Mon- 1 hour cycling trainer (HR zones 1&2)
Tues- Swimming (solo swim) 300 warm up and 300 drills
Wed- 30 minute run HR zones 1&2
Thurs- Swimming 300 warm up, 300 in drills, and a 600 constant swim
Fri- 20 minute easy run
Sat- BRICK- 1 hour outdoor cycling at 17.5 MPH (17.5 miles) followed by 30 minute run in HR zones 1&2
Sun- OFF
Mon-OFF

Sorry posting late but out of town kept me busy great week for me overall especially considering a long drive to Atlanta and back Tuesday...got up before my drive to to Atlanta and got in my solo swim; then ran in Atlanta during my trip. Thusday's swim was awesome; again got in quite alot and proved to myself that I can do the 800 distance and will be able to do mroe over time. Saturday's brick was the best and had zero recovery from it on Sunday...speaking of Sunday and Monday....my nutrition was horrible at every meal...couldn;t pull back from anything and even missed my workout today...garbage in...garbage out....having a cat-scan in the morning to analyze a sinus problem existing from my Bells Palsey days, so think of me there and not to mention too many ailments, but I think I've scored a hernia too...I'll get it looked at after my triathalon race as it may require surgery to cram it back in the hole. ANother travel week this week and will need to stay focused to stay on top of the training a make it back home on Friday.

Dinos Weekly

Mon: 4 mile run @ 7:12
Wed: 5 mile run @ 8:30 and 20 mile bike @ 16 mph.....hills
Thu: 30 minute swim and 3 mile run @ 9:17
Fri: 30 minute swim
Sat: 12 mile run @ 8:26

decent week.... swim still not good.... concentrating on a wider stroke and not crossing the centerline..... still just dont get it. But the water was nice and relaxing.... good change as far as exercise goes. mixed it up a bit this week. Speed, distance, bricks, swim, bike, run........

Beginner's Corner: Acclimating To Austin's Summer Heat

Despite the title, this article is great for anyone running in heat anywhere.

-Karl

 

http://www.runtex.com:80/web/1-1333.asp

The Right Fit: Make Your Bike Work for You

I paid $150 for a series of fitting sessions in prep for the Ironman. Small price to pay for greater efficiency and comfort.

My first fitting is this Thursday and is scheduled for two hours.

I have a 100k bike ride on Saturday with Mark to test the changes.

-Karl

 

http://www.competitortx.com/gear/the-right-fit-make-your-bike-work-for-you.html

Avoid this - Top 10 list of common triathlete mistakes

 

http://www.examiner.com:80/x-10302-Philadelphia-Triathlon-Examiner~y2009m5d22-Avoid-this--top-ten-10-list-of-common-triathlete-mistakes

racechecklist.com -- Triathlon Race Day Checklist

http://triathlon.racechecklist.com/

Handy checklists for all types of races.

Print this out and use it to put out your gear the night before your race.

It helps reduce anxiety and stress on race day.

<:: Welcome to Slowtwitch.com ::>: Speedwork: Is it time yet?

Best article I've read on the proper use of speedwork and tempo sessions for triathlon training.

 

http://www.slowtwitch.com:80/Training/General_Physiology/Speedwork_Is_it_time_yet__811.html

Bacon Weekly

Mon- 1 hour bike (HR zones 1 & 2)
Tues- 45 minute run( intervals, zones 4 and 5)and 1 hour swim
Wed- 45 minute cycling
Thurs- 1 hour swim
Fri- 45 minute run.. HR zones 1 & 2
Sat-off
Sun- 45 minute bike HR zones 1 with gradual increase to HR zone 4

Great week other than a few injuries...had a bum shoulder for a day and a bum knee from a strilke from a t-baller ( aluminum bat)..... felt like crap last night but hit the bike anyway...sinus kept me out of the game this morning, but feeling better know that the demons have left my sinus cavity....my first early swim is in the morning as traveling to Atlanta is forcing my missed swim practice... feeling better about the swim...did my first 500 meter consecutive this past week....could have done more...would have been slow, but I think know I have the confidence to know that I can finish the race distance....

Triathlon skills: how to improve your open-water swimming | Sport | guardian.co.uk

 

http://www.guardian.co.uk:80/sport/2009/may/17/triathlon-improve-open-water-swimming

Dinos Weekly

Monday: 5 mile run @ 8:30 pace
Wednes: 5 mile run @ 8:00 pace
Friday: 5 mile run @ 8:27 pace and 20 mile bike @ 17.2 mph
Sunday: 10 mile run @ 8:12 pace

still in a rut.... little motivation because I have nothing else planned right now. No events translates into no need to train. I've got to sign up for something. However, right now..... thinking about dedicating some time to the pool (when weather permits) only outdooors around here..... gotta get warmer. Got some stressors of work, oldest son, and shopping for a larger home..... lots of stress right now and many family obligations (baseball etc.......) oh well, how bad do I want it?

Emailing: BareArmsWorkout

 

 

Road to Ironman Arizona (5/11-5/17/09)

Monday 1 hour Strength and Balance Workout

Tuesday 1 hour run in Zone 1-2; 5.94 miles

Wednesday 1 hour bike ride; 20 minutes in Zone 3

Thursday 1 hour swim drills; 1800 yards

Friday 1 hour 90+ RPM bike workout in Zone 1

Saturday Run/Bike Brick (2 hour bike followed immediately by 1 hour run, 6.45 miles)

Sunday 1 hour swim; 2400 yards

This week I was able to see the endurance work taking effect. At one time, it was virtually impossible for me to hold Zone 1-2 for an hour run and my pace was around 12mph at that low a heart rate. I can now hold around a 10mph avg. pace in Zone 1-2. Getting a greater output at a lower energy cost is what my training is all about. I’m pleased to see the hard work paying off.

I called an audible and shortened my scheduled brick workout on Saturday. With my first triathlon of the year only a week away, I  shortened the scheduled 4.5 hour bike ride to 2 hours and the 1.5 hour run to 1 hour. I did the IM Wisconsin ride on the trainer for 2 hours and followed it with a run in the neighborhood. My transition into running gear was around 3 minutes. I let my heart rate get up in the higher zones knowing that next week’s Olympic race will be at a higher intensity than my training for IM distance has been. It was a good race prep and I feel good that with a week to taper, roll the legs, and get my body ready with good nutrition and rest, I’ll be well-prepared for my first real racing event of the year.

As mentioned above, I’ll be taking a mini-taper in preparation for my Memorial Day CapTex Olympic distance triathlon. This is a good time to test my fitness and see how I react to race day anxiety and race conditions. It’s been over 5 months since my last tri, so It will be fun to race triathlon again.

Hope you guys are getting some summer races on your schedules. I know Claude is deep in preparation for his first-ever triathlon next month. I wish I could be there to see it firsthand, but I’ll be cheering from afar.

Kia Kaha!

Armadillo Hill Country Ride Slideshow

Ironman don't walk? | firstoffthebike.com

This video cannot be forgotten.

 

http://www.firstoffthebike.com:80/blog/701-ironman-triathlon-dont-walk

Eat for Endurance: Tips for bicyclists

The key to riding long distances is food and drink.

 

http://www.wienerzeitung.at:80/DesktopDefault.aspx?TabId=3710&alias=sport&cob=197

Community design can boost fitness and health, says expert | The University of Texas at Austin

http://www.utexas.edu/features/2009/05/11/health_friendly/

Bacon Weekly

Mon- 45 min bike (the sweat hog ride)
Tues-aunt had surgery...missed workout
Wed- 3 mile run 8:00 pace
Thurs- Swim training (total of 1400 meters)
Fri- 1 hour bike
Sat- BBQ Festival 5K
Sun- off

Had a great week this week tnat ended my training with a family run on Saturday. Samantha and Maggie Beth walked the BBQ 5k and I pushed Hadley in a running stroller and still picked up a 7:52 pace...I was jacked...she really had fun riding in the stroller. Also, our corporate office also particpated in our largest turnout yet. I'll attach the photo too. Started an official intermediate sprint tri training program this morning...nice to have something formal with no guessing. Also had a big swim on Thursday that included some race simulation...trust me...the front is better than being behind! Plus I forgot that I was out of breath!

Stomach Upset: Something Every Triathlete Battles | Nutrition

 

http://triathlon.competitor.com:80/nutrition/stomach-upset-something-every-triathlete-battles.html

Dino Weekly

Mon: 5 mile run @ 7:39
Wed: 6 mile run @ 8:45
Thur: 5 mile run @ 7:43
Sat: 14 mile run @ 8:33

An amazing discovery I made this week: "FISH OIL" my chiropractor recommended taking fish oil for inflamation.... It does a most amazing job. My legs have never felt better. Seems as though all the Achillies Tendonitis is gone. Also purchased some new kicks for the run (ASICS Kayano).... Really feeling good. However, after last weeks barrage of eating what ever I wanted (post marathon eats).... I have once again become a "Carbo Whore".... eating lots of nasty foods. Pizza, ice cream, cookies, and cookouts.... good stuff, just not very healthy. Im kinda stuck in a rut of just running. Having trouble scheduling in some bike rides and not warm enough for outdoor swims. Also loosing some motivation (no more scheduled events).... Might have to sign up for some sort of event to keep the fire going. Good luck to all and train hard (especially if you have an Ironman this year).......

dino

Road to Ironman Arizona (5/04-5/10/09)

Happy Mother’s Day!

Monday Strength and Balance Workout

Tuesday 45 minute constant swim; 2100 yards

Wednesday 45 minute run in Z1-2; 4.36 miles

Thursday Off

Friday Rest

Saturday Rode the Armadillo Hill Country Ride; 107.89 miles; 6:08:29 hours; 17:56 mph avg. speed; 92 RPM avg. cadence; 39.11 max. speed

This was a rest week, so it was a perfect opportunity to simulate a taper prior to yesterday’s bike ride.

I used the ride as a race simulation. My nutrition plan went great for the first three hours, but after that it fell apart. One problem which is now evident is that I can’t carry enough fluid for a 6-hour ride with my current aero bottle and two bottle cages. This caused me to make two unplanned rest stops in order to refuel. May need to look into purchasing some seat post bottle cages or a larger aero bottle. The good news is that the nutrition I used did not cause me GI distress. I may have found a combination that works for me. The first four hours were great. I felt like I was out for a scenic easy ride even though I was pushing nearly 19 mph avg. for those hours. The last two hours were brutal. The wind picked up, the hills seemed to all be in the last 40 miles, the sun came out (I have a nice sunburn today) and my nutrition plan failure was not keeping me as strong as before. I fought back to maintain a decent average speed but the cost in energy expenditure would have been too great for the Ironman. I would have had little left for the marathon.

All in all, it was a hugely successful day. I proved I can keep a nearly 18 mph average for over 100 miles and did so on a much hillier course than the IM Arizona course. With another 5.5 months of training to go, this gives me a lot of confidence and a great base to build on. I had very little soreness yesterday or today. As a matter of fact, the most sore body parts are my neck and shoulders. Holding the aero position for 6 hours is tough on the shoulder blades and neck. My legs feel great.

I wore my Lindsey Wilson College Cycling gear and as I passed a guy on a hill, he yelled, “Where in the hell is Lindsey Wilson College?” I answered back, with attitude and pride, “Columbia, KY!” I never saw him again, so I’m guessing he has a greater respect for LWC this morning.

Countdown continues: 15 days to my first triathlon of the year, the CapTex Triathlon. Looking forward to finally putting this training to a true test under race conditions. Last year’s race was so hot, several people left the race and some did so by ambulance. The temperatures have been in the 90’s all week and are forecast in the 90’s for the upcoming week. I’m guessing spring is gone and summer temps are here to stay. Oh, well, that’s triathlon season in TX!

Kia Kaha!

The Secret to Busting Through Your Plateau (Part 2) by Ben Greenfield

 

http://www.everymantri.com/everyman_triathlon/2009/05/the-secret-to-busting-through-your-plateau-part-2-by-ben-greenfield.html

 

What do I mean by this? While some may think that the more you do and the faster your lifestyle, the "skinnier" you'll be, this is simply not the case.

Exercise can result in significant muscle fiber tearing, the production of damaging free radicals in the body's tissue, and build-up of toxic metabolites. In the absence of proper recovery and adequate sleep, cortisol hormone levels become elevated and thyroid function decreases. Elevated cortisol levels decrease blood sugar stabilization, decrease utilization of fatty acids as a fuel, decrease testosterone levels, and increase deposition of adipose tissue in the waistline. Low levels of active thyroid hormone can depress your body's basal metabolic rate, or the total amount of calories you burn throughout the day. The result is not only a feeling of chronic fatigue, but also a propensity to gain fat and lose lean muscle tissue.

Combine these effects with the fact that lack of sleep can depress key neurotransmitters involved in regulation of appetite and food cravings, such as serotonin and dopamine. Furthermore, inadequate rest and recovery can decrease leptin (the "fat control" hormone) and increase ghrelin (the "eat more" hormone).

10 Commandments of Injury Prevention

   

http://www.competitortx.com/training/the-10-commandments-of-injury-prevention.html

COACH TROYS ENDURANCE TIP - Changing a Flat using a CO2 Cartridge

 

http://www.lifetimeendurance.com/public/336.cfm

Bacon Weekly

Mon-off
Tues- 15 minute post-race Dallas run
Wed-45 minute bike
Thurs- swim
Fri- Run (forgot how far)
Sat- 3.5 mile run...fast pace
Sun- 45 bike trainer, with accelerations 1 minute each

back in the groove after the Derby mini and starting to fully gear up for tri-training for June 13th race. Had an excellent pool workout this week despite missing my Tuesday training swim. The O-boro BBQ run is this weekend and I;m going to run while pushing Hadley in a running stroller and Samantha and Maggie Beth are doing the 5K walk....I;m still gonna try and run as fast as I can with the stroller!

Dinos Weekly

Wed: 2 mile run at 8:35 pace followed by 14 mile bike at 19 mph
Fri: 3 mile run at 7:45 pace and core
Sat: 20 mile bike ride at 18 mph
Sun: 5 mile run at 8:37 pace

Took 3 days off after marathon ..... thats all I could stand...... had to do a little exercise. Body had fully recovered after 3 days (well pleased with that). I learned this week that eating red meat, fries, cookies, bisquits and gravy, and drinking Leinenkuegal Honey Weiss is not in an endurance athletes training regiment. However, Im now back at my pre-marathon weight (184 pounds). Really enjoyed the break from fish and chicken, however, im back on track now... Looking forward to stretching my workouts back out.... waiting for the weather to get better.... want to try the swimming pool yet again. Starting to look for another marathon for this fall. I must make ammends and do better. Also this week, Dino took in $100 in derby winnings.... drew the 50-1 odd horse out of a hat... cursed so profusely, then danced like hell when he won!

dino

Road to Ironman Arizona (4/27-5/03/09)

Monday Strength and Balance Workout

Tuesday 1:15 hours run; 7.46 miles

Wednesday 1:22 hours bike session; 5x10 minute intervals plus warm up and cool down

Thursday Off

Friday 1 hour bike session 90+ RPM in small ring (morning); 3200 yards swim session (4x 500 (1:00RI) @ T-Pace, 2:00 RI, 5 x 100 (0:30RI) @ T-Pace, 1:00 RI, 6x 50 (0:30RI) build speed or slightly faster average than T-Pace plus 200 warm up and 200 cool down) (afternoon)

Saturday 3:30 hours run; 17.43 miles

Sunday 3 hours endurance bike session

Well, the volume caught up with me this week. Saturday’s run was rough. Felt tired from the start and had to walk/jog the last 30 minutes. Ended with a 12 mph average speed. I was so thirsty the last hour and the little sports drink I had left would not quench my thirst. I wanted cold water and nothing else would do. I arrived at the house wasted. Took in some water and nutrition, took a quick shower, and laid on the couch until I regained some energy. Felt fine after about an hour.

This morning I was supposed to do a 6-hour bike ride in Z1-2. Called an audible and opted for a 3 hour endurance ride on the trainer (used the Coach Troy Jacobson Ironman Wisconsin ride video). I’m signed up for a 105 miler next weekend and thought it best to save up my legs for that effort. I plan to do it as a race simulation and considering how tired my legs were yesterday, I thought I’d better listen to my body.

Spring on a college campus is full of special events around the upcoming graduation festivities. Found it hard to get to the pool due to work and family obligations. Had a good session on Friday, but I know it took a toll on my Saturday run. The swim I did on Friday was actually meant to have been done on Tuesday. Hoping that things slow down a little in the next two weeks and I can get back in the pool.

Hope our marathoners are recovering nicely. I hear our man Willy has done a little running over the past few weeks. Bighead tells me he’s had a few good bike sessions. Mark tells me he had one of his best training weeks in the past couple of week. I’m pleased to hear all that. Sure hope to hear more from all our TTT brothers in the week to come.

Kia Kaha!