Whooped

It has been 86 days since I started the JPO training program and yesterday was beyond a doubt the toughest day of them all. Not because I trained hard, but because I don't remember the last time I was so brutally fatigued. I had to fight hard to keep my eyes open through the day. At one point I felt so nautious from fatigue I almost passed out. Anyhow, I took a 10 minute power nap at lunch. It's one of those naps that you wake up from and you don't know where you are or any sense of time. For all I knew it was midnight, it felt like I had slept for 12 hours straight. It was only 10 minutes. I felt refreshed for about 5 minutes and then I was back to zombie mode.

I had to run that evening. Blowing sleet, snow and dark cold. Miserable conditions put the 'Just Go Through The Motions' mantra to the test. I was sooo tired and I could not find the energy to face the elements. The 'motions' mantra worked though. The workout was quality once I got going. It was far from easy though, I exfoliated my eyeballs while running through what felt like a sandblaster. My face is raw.

I'll admit, I fought repeatedly the urge to quit and slow down on both the early mornin 5am bike and the bad weather run. I'm getting worn down here. Is it weather? Sickness? Nutrition? OverTrained?

I just came off a recovery week, I should be energized. Although Sunday's ride was exceptionally extreme.

Everyone is sick around me, even our youngest has bronchitisistsisisiis. Maybe I'm covertly fighting something?

Nutrition? Ohh theres a messy one. Still losing weight STOPS RIGHT NOW. Gloves come off, I'm eating everything in sight. No more weight loss, it's time to plateau for a bit. 6'3.5" at 171.8 pounds and I got a soft Pillsubry dough boy section still. I'll have to live with it for now, I need to top up the fuel tank. It seems the recovery week didn't do it this time, especially with last week's big weight drop. Mrs. LoTC was mean to me last night, she wouldn't let me leave the dinner table until I ate all my food. :( That was a big chicken and alot of rice, I just couldn't eat anymore but she forced me. I get full fast. Unless it's pizza, I can eat the whole pizza :)

Although the pizza at Adena's I think I struggled to eat half. I guess when I'm really really hungry(which is often) my stomach shrinks super-small. Annoying.

TRAINING:

Bike - 1:30hrs 

Run -  1:15hrs

Weiners & Beans

Thanks to DRog over at DR:Tri'ing 4 Iron I learned of a 'Virtual Reality' Ironman Lake Placid Training DVD!! Mrs. LoTC found a copy at a local bike store and I couldn't wait to get my copy. While at the store I took interest in what I could only describe as a 'Tri-saddle' that had a hook on the back for racking your bike. It was hideously ugly but the odd shape intrigued me since it looked like it could work in theory. I've been struggling with numb-nuts when riding the Kuota so I've been looking for a solution.

Great service! As soon as I asked about the strange looking saddles the guy at the shop didn't hesitate one bit! He grabbed a loaner and sent me on my way to see for myself! How awesome is that? You won't get that on ChainReactionCycles.com so maybe some things are still worth getting at your local bike shop ;)

Due to the strange shape, I had to look up an installation video to ensure I am getting correct positioning on the saddle. I had to get a swim in so the initial ride would have to wait until morning. It was a short sleep, I only have the loaner for a couple days so I was up at 5:00am to get as much time as I could on the saddle. Plus I wanted to see as much of the IMLP DVD as I could.

Immediately I knew this saddle was for me. I could feel my balls!!! The weiner and beans were free to blow in the wind while my sit bones nestled against the 2 pronged edge of the saddle. I played with the angles a bit to find the sweet spot. In the end I found a spot that felt great on the bum but I was getting sore shoulders so I think I need to rethink the seat angle a bit. I can't wait to play with it tomorrow night!

Hideous Yellow but had a bling factor to it

As for the DVD, I liked it. Typical spinerval layout with gear and intensity always on screen. It follows the IMLP race course so you can pick out scenery and best of all it can be played with commentary and soundtrack or JUST the commentary. The music sucks bad, so I look forward to using just-commentary and play my own music in the background. I also learned that there is an Ironman Kentucky version that we'll pick up for our planned 2012 event.

The only cooking tool I know how to use

Since it was Mrs LoTC turn to go for a run, I cooked dinner. I don't know how to cook much, but I do like to barbeque! It was a bit nippley out (-10) but I got it done. We tend to eat much healther when she cooks so I much prefer those nights!

TRAINING:

Swim: 1:00hr  3000m
Bike:   1:30hr


Got bored with the camera so I took a couple shots

They actually cleaned the garage
so the car can fit in!

Pool Closed

Week 12 Review

This was a scheduled semi-recovery week. All my workouts were very low exertion, almost too easy. I think the 'easy' workouts are harder than the moderate-intensity ones. When I'm not busy huffing and puffing my mind begins to wander and I get bored of going so slow and thoughts of quitting come to mind. I also had more aches and 'pains' and tweaks throughout my body during this easy week compared to any of the hard ones. The slower I go, the more it screws with my technique and things feel 'injured'. I keep testing the phantom pain areas and while things feel awkward, I don't think they are due to injury of any kind. Again, it's probably my mind playing tricks on me because I have time to think when going at such an easy pace.

On a side note  - We're one step closer to finding Mrs. LoTC a bike. Adena is training for her first Half-Iron and was kind enough to let us borrow her bike on the trainer so I could measure Fran up for the right size of frame. Adena forced us to order pizza, I know I tried to refuse but she insisted I have some since it's been awhile (24hrs) since I had a slice. YUMMAY!  I also made some slight adjustments to her bike seat since she was enjoying the tip of her bike seat rubbing her woohoo during workouts. That's just not right, so I think it'll be more comfortable now.

My cycling numbers are high again - the Monday was a holiday where I got a hardcore mountain bike ride in. These mountain bike rides are priceless. I get waay more of a workout mountain biking than road riding, or on a trainer for that matter. While an hour of MTB trumps and hour of trainer any day, I am aware that I desperately need more time in the 'aero' position to strengthen muscles and get comfortable in it. That's a nagging thought in the back of my mind.

This next week will be exciting! I am completely back to a normal routine week. No extra days off to screw up my workout totals. Having said that, I see a slight drop in the number of hours spent training since I do not have a holiday to hammer out a 3hr bike ride. This shouldn't be as much of a  problem because now the real running begins. With Around The Bay Race coming up, my running numbers are venturing into distances that are scary to me. Come to think of it, my long-slow run is the distance of a Half-Marathon this weekend. Wait, how did that happen?!? Who wrote this crap? Where did I get this training program from? I'm gonna die!!

WEEK 12 TOTAL (Set 4, Week 1 - Base Build)

Swim: 0:45hrs
Bike: 7:00hrs
Run: 3:00hrs
Strength: nil

Total: 11:00hrs

Feeding Tyme

Animal Feed

Cleansing? I don't get it. I think I'm seeing at least 7 different blogs where people are starving themselves to death and eating alien-like vegitation. Crazy.

I don't know if it's because I'm a PFG but I can't imagine going on such a binge or lack thereof. Mrs. LoTC had to ADD food to my lunches because I'm not making it between meals. She makes my smoothie breakfast and thin bagel that I eat at 7:30am and by 10am I'm raving-hungry. I've been starving myself until noon hour but I can't take it no more, so she added a small baggy of bird food to stem the tide. I don't know what is in this stuff, but I think it looks like something you'd feed the animals at a petting zoo. It's working though, I might make it to lunch. Lunch is a good size, but again I need something for Lupper around 3pm. I'm sure one of the things in my lunch was meant to be used for that, but if it's in the lunch bag I eat everything at once. I never seem to be able to save anything for later.
Obviously even with KFC, french fries, and crazy amounts of pizza - I'm still running a calorie defecit by evidence that I'm still losing weight. I can't imagine cutting anything out. You people on the 'cleanse' diets are insane. It's interesting reading about the different methods of people dealing with hunger pains. Exercise, water, shopping and sleeping seem to be popular ways to distract from the tummy woes. Personally, I fix my hunger with a pizza. Except only eat half the pizza, not the whole thing since you dont want to over-do it. It really works!

Anyhow, Sunday was a looooong hard mountain bike ride. A week ago I did a similar ride where it left me more tired than I have been in a very long time. It was great! This week though, there was snow on the ground. We all know how hard it is running on sand or snow, its drains the muscles, well try mountain biking on snow! No coasting, no rest just non-stop grinding of the pedals and tense moments of slipping on ice. It was a 3hr killer workout that left me more fatigued than even last week's ride. I was whooped. I also got very cold by the end, that was a first. Dangerously cold, I need to address that.

Monday signals the official full-on start to the Base-Building phase of the JPO training program. But First, I need to survive a day at the office.

TRAINING:
Bike - 3hrs snow MTB

Kona Bound

I have found the key to Qualifying!

 Yes, for those of you dreaming to win big and capture the elusive Kona slot, I would like to share with you a sure fire way of qualifying.

Gatorade, Powerade, Redbull and their likes ain't got nothing on this bad boy:

Hawaii here I come!!

What else is there to do on the weekend in an empty office but to raid the executive lounge for the premium coffee?!

This coffee is goood schtuff!

Just incase the coffee doesn't get me my free pass to Kona, I got

a recovery run in this morning. That's the last recovery workout, it's back to the grind tomorrow!

It was a fun run with Mrs. LoTC.

Oh, and yesterday's recovery day consisted of no exercise with KFC chicken,

greasy french fries and a cola. Not satisfied, I went and got a KING size

Reese PB cup and ate all 4 cups to myself.

Woke up this morning and shattered my all time record low by 1.5lbs!

I'm down to 171.8 pounds now.

That's BEFORE a morning movement too, so dont blame it on greasy purge. That came later hah! :)

TRAINING:

Run - 1hr 8km (Recovery, Slow)

Peeler

I've been reading a few blogs where people were either freezing or overheating as they try to balance their winter running outfit. I figure I'll share what works for me in the hopes it helps someone out some day.
I take the layered approach. By having certain materials and weights to each layer you can dress up and dress down for any temperature you might encounter. When layering, you can peel or add layers on the go and store them in pockets or tie them around your waist.

I divde my layers up into a few categories:

BASE LAYER
MID-MID LAYER
MID LAYERSHELL
SHELL

BASE LAYER
All season clothes. This layer is used all year around in this exact manner, substitute running tights for cycling shorts in summer season. This base layer can be worn at 12 celsius and up.

Typical technical running sock - quick drying, wicks moisture, provides cushion in key areas
Synthetic workout boxers - snug fit supports 'the junk', quick drying
Base running tights - tight thin fit, wicks moisture
Running shirt - technical Tshirt, quick dry, loose fit, got a million of em' from running races
Cycling arm warmers - instead of longsleeve shirt, these provide a layer that can be peeled if u overheat

Neck sleeve - dont know official term, probably made to go on head but I pull it over my chin and it keeps the wind off my jugular/neck which makes a big difference in warmth. Synthetic, quick drying, wicks.

Cycling cap - you could use running touque but cycling ones cut the forehead better at an angle

MID-MID LAYER (Optional)

Layered over top of base layer, only used in conjunction WITH all other layers for temperatures below 0 Celsius.

Long Sleeve Technical Shirt - wicks moisture from base layer, traps warm air under the mid layer for warmth. The picture shows 2 different weights of this shirt, I put a thicker one on below -5 Celsisus.

Outdoor Vest - breathable mesh inner layer, smarth wool blend provides core excellent warmth. Zippered to allow it to open up and breath if you're overheating

MID LAYER
Always used for temperatures below 5 celsius and up to 15 celsius.
Long Sleeve Cycling Mid Layer - tight fitting, works great on its own. Pockets can hold layers that are peeled. Zippered for ventalation. This is not a windbreaker, so not suitable for windy days on its own.
Running Shorts - Used for below 5 Celsisus to keep the boys warm.
Smart Wool socks - retains insulating properties even when wet, not a running sock as it goes OVER the running sock for warmth. Works fine on it's own as far as -20 Celsius. Medium weight hiking sock.

SHELL

Outer layer to break the wind. Used on windy days between 5C and 15C, always used for anything below 5C.

Cycling Jacket - Breathable liner, zippered under arms and front to allow ventalation.

Cycling Pants - work better than running tights in my opinion, the knees bend nicer. Wind resistance front panel, lycra back panel, insulated, zippered ankles for tight fit

Cycling Gloves - Smartwool gloves work great in any condition from -30C to 15C. They're amazing!

SAFETY

Reflective Vest

Fuel Belt

Cycing rain jacket - tucks nicely into pockets when not in use

Spare mid-weight cycling gloves and lightweight neck sleeve - Backup incase you slip in puddle and soak your gloves, especially when on wet ice. Spare sleeve doubles as hat, neck, bandage, towel etc if you need extra warmth.

 

Growin Ups

The wife is stressing me out. The kids are stressing my wife out. The kids are stressed over life. We're all hopeless I tell ya! :)  Our two older boys are in the process of deciding what to do with their post-secondary education, future, what-do-u-want-to-do-with-the-rest-of-your-life kinda thing. We sat down to pick courses out for university and it's tough for them to decide. What do you do when your kid thinks he wants to pick a field that has NO jobs whatsoever and is only 'somewhat' interested in the field of study? Dropping $100,000 onto a worthless education doesn't sound like a smart move. I could see if it was an area of study that the kid was really excited about but that is not the case. Just the same, dropping big money on something they aren't even remotely interested in won't do much either. They will probably either fail or hate their job after school. I don't know what to think, other than **GRRRRRR*** and snarl a bit.

I'm stressed now.

In the back of my mind I think of just sending them to college instead of university first. It's a safer bet and maybe they'll find themselves in time to goto university after the fact. It'd be way cheaper and safer route while they grow up a little. I guess part of me doesn't want them in college because I really wish I went to university instead of college. It would have opened up more doors to move to the top of corporate ladders, but oh well - I strongly believe experience and hard work will trump that peice of paper anyday. The problem is Human Resource departments don't always see it that way, but there are ways around that with a bit of dedication and persuasion.

Anyhow, I emailed all my pics to my office to make up my blog post but they never made it for a second day in a row. Something tells me Roger, crappy Canadian ISP, is blocking the large outgoing attachments. I hate Canadian networks.

Anyhow, I had a whole expose on how to dress for cold weather training. I see alot of people struggling with getting the layering thing right so I thought I'd share what works for me. Tomorrow perhaps!

Lets seeee Wednesday night I got an easy tempo recovery swim in. Thursday I got a recovery bike and run in but it was a tough one mentally. Tougher than a regular workout by far. An easy recovery run means I'm not improving fitness or getting faster so I regard them as almost a waste of time. I know that this active recovery is much needed as it keeps my joints and muscle loose, holds me to routine but because it's not a hard workout I don't get as pumped up or excited over it. So on the run my mind waders, I got bored easy and start thinking about not wanting to be doing it. It also didn't help that 1/2 inch of snow on the ground shaved speed off an already slow pace. The snow made it feel alot tougher than it should have been to hold that pace, so I was getting frustrated with 'working hard' to 'go slow'. I wasn't working that hard, but still. Pathetic pace.

Sticking to the plan though. Letting the body recover this week.
Looking forward to full-on training next week. I could use a stress reliever.

TRAINING:
Wednesday
Swim: 45mins
Thursday
Bike: 55mins
Run: 55mins
Friday
Schedule Rest Day