Been mostly following my training plan for the marathon this fall, but I suspect I’m going to need to change some of the weekday workouts. I’m supposed to be doing around 8 miles on Wednesdays and Fridays, and I think it’s just a touch too much most weekday mornings. So I think I’m going to pop them down to 6 miles, with an option to do more if I feel I have the time for it.

One of the things I enjoy about the plan is that it mixes in cycling two days a week, and occasionally substitutes a long bike ride for a long run. Today was the first of those. Most of my bike riding during the week has been at Hains Point these past couple months (i.e., flat, flat, flat), but this morning’s plan called for 50 miles, and Hains Point, while nice, is not where you want to go 50 miles (picture endless loops of either 3.2 miles with less traffic, or 5.5ish but with a lot of traffic as the day gets later). So I headed out on the Custis trail to the Washington & Old Dominion trail, which is pretty much the complete opposite of flat. I think my quads and glutes are going to be paying for that choice tomorrow. On the upside, it was a lovely day, and a nice ride to Herndon and back.

I wish my long runs had been going as well, though. I seem to have a 10 mile problem – up to 10 miles are fine, but over that has had a block of some sort. I can’t figure out if it’s nutrition, heat acclimation, hydration, or what. It’s not been helped by my new acid reflux, which doesn’t seem to like bubbles (which are found in my favorite non-caloried sports drink tabs) or too much in the way of sweet calories (found in pretty much every other portable nutrition product). Trying to dial in the balance has been a chore. I’ll get there (I’d better!), but it’s a tad obnoxious.

I swear, by the time this season is over, I’m practically going to have a new bike. The tri bike is in the shop to have the bottom bracket replaced overnight. Hopefully this will solve the ‘creaking’ problem it’s been having. Replaced the tires last night after blowing out the front one on Saturday’s ride. They were five years old, and I’d had new tires, just hadn’t replaced them yet. Did discover I need to shift the back one around a little bit so it’s lined up with the stem – makes it easier to see where there might be an issue, evidently.

Dropped off the commuting bike as well. I’d had it in for a yearly checkup & got the bars retaped. In doing that, they didn’t put everything back evenly, so the steering ergonomics were all off. Thankfully this annoyed the manager almost as much as it did me, so it’s getting fixed. In the meantime, I’ll walk to work again. Fun.

Feeling this week like I just want the IM over and done with already. I feel like I’m ready to move on from the mega-long workouts back to more normal stuff, and focus on some different goals. This is one of the definite downsides to the planning aspect of triathlon – while you’re in the middle of one phase/season you have to start planning the next one. It’s almost as bad as Federal budgeting, always trying to anticipate what you’ll need a year and a half before you need it. Trying to just focus on what needs to get done now, but thoughts of fall training intrude.

I’m also feeling this odd urge to knit a sweater. I don’t know why, I don’t particular enjoy wearing sweaters, but I feel like I should knit one. I suspect it’s all the talk of knitting from my new attorney at work, she’s been on a tear lately. Of course, I have several other projects I could do/finish before I should even think about buying more yarn, so I suspect I’ll just let the sweater urge die again until I’m finished with some of the other things I can do with already invested resources.

This past Saturday I had a 100 mile bike ride that can best described with two phrases:

1. It was absolutely the most unpleasant bike ride I have ever done, bar none;

2. It was a great learning experience.

What I learned was basically that I have to get a lot better nutrition before a long ride in the heat, and I have to ensure I drink a lot more water & sports drinks. I managed to get dehydrated (though I didn’t realize it) in the first hour as I dodged runners out for their marathon training runs. I was drinking like I was out on an olympic tri, and that wasn’t good enough. I don’t think I had enough breakfast before I left the house, nor had I taken in enough water before I left home, either. All of this snowballed, and despite taking in several bottles worth of water at the turn around point, the damage had been done. The way back was full of muscle cramps, at least once I had to stop while pedaling because my right calf had completely seized up.

I also didn’t bring enough nutrition, I should’ve been eating more, and taking some more electrolytes in. Around the 5th hour in I ended up stopping off at a McDonald’s to grab some food because I knew I wasn’t going to have enough in me to make it back without food. The meal did help, though I still had some cramping in the remaining time back. Once back I sucked down water and sports drink like there was no tomorrow to rehydrate my poor, abused body. Took a good 24 hours to feel like I’d fully gotten myself back to normal, especially with the record heat we’re having here in DC this week.

This was actually a good wake up call both for Total 200 in two weeks and for IM Louisville in two months. Both are going to involve more heat, so I’m going to need to adapt, and to learn to drink more and take in more nutrition. So, I’m going to do it all again on Saturday. Same route, improved nutrition and hydration. If nothing else I need to prove I can do this without completely melting down, since I’m supposed to do twice that distance in two weeks, and I have to be able to run after doing 112, so I’ve got to find what my body needs to make it happen. And the sooner the better.

Biked up for errands this morning (dentist, picking up glasses, etc.), and there was a serious amount of stupid on the trail in Rock Creek. No helmet, helmet on but unbuckled (doesn’t do much good if it flies off your head when you fly off the bike…), people running on the left side of the trail, etc. Most annoying. Kinda makes you want to get “Trail Rules” signs like they have on other trails in the area.

Why is it that you say “I’m a triathlete” and suddenly you become all intimidating to some people?

I really, really wanted aero bars on my single speed bike this morning while down around East Potomac Park. File under “you know you’re a triathlete if…” you want aero bars on all your bikes. The instinct to get down on the bars while on a straight, flat stretch was pretty strong. Good sign that training on the tri bike is going well. Or at least has become second nature.

No A/C yet in the building, so while I wait for the cable guy to come by and slap a cablecard into the new TiVo it’s kinda warm. We’ll have it in two weeks once they transition the system over from heat, and I’m semi-okay with this because the new general manager here at the cult co-op is having his guys come by and do a comprehensive sweep and check of all the convectors in each individual unit to ensure they’re working, clean, lubed, etc. First time it’s been described that way (past just the usual “we’re changing the filters”), so I’m okay with delaying to ensure all the equipment is working at peak efficiency, or at least at a better clip than the norm. Having vacuumed off my own units, I have seen how nasty they can get, so I can only imagine what some of them look like. It’s nice to have a proactive manager for once; he’s been big on getting in to do preventative maintenance, which is much appreciated here.

Had plans with a friend to do some gaming, but he got called in to do more on a research project he’s leading at school, so no go there. A nap sounds like a good alternative. With the lack of A/C and temps in the 90s the past few days sleep has been elusive. Lots of tossing and turning and odd dreams, including some disturbingly vivid erotic ones. Waking up at 2 am with an almost painfully raging hard-on from one of those is not conducive to a lot of rest.

I’ve been indulging a crush, which has been fun. I feel like I can begin dating again, that I’m ready for that, with the result that I’ve been keeping my eyes open and my flirt meter at “medium high”. But I also feel like I’m looking more with an eye to finding something more than just casual. As always, nothing is set in stone, but we’ll see where the path leads.

It’s dark at 4 am when you get up for a race. I had to wear my glasses to bike over to the race this morning, since it started at 7, which was about 15 minutes before the sun came up. Switched to the sunglasses even in the dark because I knew I’d want them on the course, but not for biking over.

Nice, cool morning. Bike ride over was easy, though it took me a bit to find bike parking. I was the only one on the actual rack near the finish line – most people just locked up to street signs. Changed into running stuff, ran into club folks who were volunteering, club folks who were running, and other friends and coworkers who were running as well while we waited inside. Seeded myself back according to the time I thought I’d do. Interestingly, they assigned us to “corrals” according to our speed, but then didn’t put numbers out for the corrals, just the expected times. Ooookay.

They threw the professionals out on the course and then began the slow crawl toward the starting line. Once we got going I did pretty well pacing myself at just under 10 minute miles (and the results show my 10k split was at an average page of 9:55 min miles). The last half was a bit slower as we hit hills and I tired out some, but the 2:15:03 finish time was perfectly fine by me. As the first race of the season I wasn’t looking to break any personal records, just to get out and do the distance before the tri season got started. The course itself was good, the right level of challenge for an early race, though it was a tad quiet since a good chunk went through downtown’s business district and some sleepy neighborhoods. Adams Morgan was nice and cheery, with a good crowd, and there were good pockets of cheering here and there as well through North Cap and the Hill. I had fun giving high fives to a bunch of little kids along the race course where I spotted them in time. In any case the kids cheering always brought on a good smile.

Mile 11 seemed to be the missing mile for a lot of people, as in we hit 11 and then the next thing you knew, you were hitting the marker for 12 and thinking, “where did that last mile go?” At least 2-3 other people I talked to had the same experience. The last couple miles were challenging, and I was thanking my lucky stars I was just doing the half as it was starting to warm up as we came into the finish chute. I’m nicely sore this afternoon after a short nap and some goofing off on the PS3, post-race, but not injured and feeling pretty good. A good way to start the season, and I look forward to the rest of it.