Caloric Estimate

According to some online activity charts, I will burn roughly 4000-4500 calories during a half-iron race. For those keeping track, thats 45 Gu packets.
Anyone up for Famous Dave's after the race?

6 Months to Pigman

It was just about a year ago that I decided to do my first triathlon. During and after my ride yesterday, I thought about how much I have accomplished since then:

1. Swimming. A year ago, I couldn't swim a length without stopping. That is 25 yards. I would watch people who could go back and forth with envy. Now, though not particularly fast, I'm able to swim fairly efficiently. I've logged close to 5 miles in the pool just this month, with 40 minute workouts usually covering over a mile.

2. Cycling. I hadn't owned a bike since the Huffy Mom & Dad got me for my birthday when I was... 9 (I also recall Andy somehow destroying one of the wheels on it). My biking memories were mainly comprised of hating the one day each cross country season when Horton would have us bike ~7 miles instead of running. That workout always killed my legs. Yesterday, I actually enjoyed riding ~60 miles, and feel fine today.

3. Running. Well... I'm not very fast anymore. It was hard for me to keep in 5k shape without a team to run workouts with and to push the pace. However, I have definitely found new life in the realm of endurance running. Running a marathon was something I never thought I would do.

It's now exactly 6 months until the Pigman Half-Ironman. I've thought a lot about the race, from the individual legs, the race as a whole, transitions, nutrition... There are many things that go into a ~5.5 hour race. On the whole, I feel really confident. I can do each leg individually right now. 6 months gives me a lot of time to work on putting them all together, as well as the nutrition and hydration that goes along with that.

Anyway, I have 6 more weeks of 'pre-base' base training before I start the base training of a 20 week half program I plan on loosely following. I'll keep you posted with my progress.

Cold bike ride

Hey all-
I did my longest ride ever today, in the coldest weather ever. It was right about 30 degrees, and I put in ~60 miles with a couple other guys from the cycling club. It wasn't too bad, we took it pretty easy, but there were some good rollers and one big hill about 40 miles in that took their toll. I also bought some sweet $2 gloves at a gas station. They are bright yellow. Lookout.

SNOW DAY and January totals

FIRST COLLEGE SNOW DAY!!! We got ~5 to 6 inches last night. How exciting. It is hard to believe it hit 70 this weekend. Of course, the same day that 70 was the high, 16 was the low (54 degree change, anyone?) On the agenda for today: finishing season 2 of The Office (I just started from the beginning), going for a swim and enjoying the hot tub, playing outside, maybe walking to the store to restock the food supply, which is rapidly dwindling.
I've started to log my workouts a little better. My January totals are as follows (Keep in mind, I tapered for and ran a marathon, and then took a couple weeks off):
Total Miles:
Bike Run Swim
71 50.7 1.62

It's Official!

August 17th!

Back on the Bike

Hey all-
I got my first real workouts in this weekend in some beautiful winter St. Louis weather. Yesterday, I did just under 30 miles in the sunny, windy, and 50 degree weather. Today, I did 31 slightly warmer and less windy miles. I got to use all of my new gear (leg warmers, booties, bib, new bottle/cage, sunglasses). Everything was delicious.

Marathon Report

Here is the much anticipated report:
I got into Mobile Friday night and checked into the hotel, then went for an 20 minute job. Our group grabbed dinner and went to bed early. In the morning, two other runners and I foraged for food in downtown Mobile, and settled upon a great little southern diner. I enjoyed grits with my french toast. We walked around town a bit, then set out to drive the race course. 26.2 miles is a long time. It took a full hour to drive. The course was very flat, with one mile-long section of small rolling hills and a monster hill at mile 17. Of course, neither looked too intimidating in the van. We went to the pre-race meal at a nearby museum, and I carbo-loaded before helping with the dinner. (Sidenote: one of my friend's dad was the race director, and many people in our group were there as volunteers). After dinner, I got all my stuff ready for the morning and got to bed.
I slept pretty well, from 10 PM to about 5:30 AM, giving me 2 hours before the 7:30 start time. I ate some toast and applesauce and showered, relaxed for a while before getting dressed for the race. I wore a new running top and my old Wahlert CC shorts. It was a bit over 40 degrees at the start. You wouldn't believe how much clothes some of the southerners were wearing! Many runners wore plastic trash bags to start, and almost everyone wore at sleeves, gloves, and usually a hat. I was probably one of the least dressed, and it wasn't even cold. Anyway, before I knew it, it was time to start. I walked down to the start with about 1000 other runners, and soon the gun went off.
The weather was perfect to start, and my hands were just a bit chilly for the first few miles. My plan was to just run comfortably, and I thought I would do about 8:15 miles. I went through the first mile just under 8, the second mile at 8, and the third. I started talking to another runner, Dave, an Air Force pilot from Florida, at about mile three, and ran with him for the next ten miles. I ate my first Gu at mile 5 and alternated water and sports drink at the water stops.
I went through the first half right at 8 minute mile pace, 1:45. Dave dropped off at this point, but I caught up with him at the finish and he ended up with a PR. I had caught up to Justin (3:39:39), Bess (3:36, and a first-time Boston Qualification!), and Charlie (who didn't have his best race) and ran with them for a while. At about mile 15 things started to hurt. My quads were starting to hurt after feeling great the first 13.1. At mile 17, the hill struck, and I lost Justin, Bess and Charlie. I was really hurting after the hill, and walked at the next water stop to suck down two cups of sports drink and a cup of water. I got back to a pretty decent pace after that hill, but was really struggling. I was getting hungry, especially after my last Gu at mile 20 or so. I walked every water stop and had as much sports drink as possible, as well as the random orange slice or any food available. One person even had whole peeled Clementines for the runners. I slogged through miles 20-24 going on fumes. A little after mile 24 I hit the wall. It didn't hurt so much as I was just out of energy. I did my best to keep shuffling my feet, but I could tell I was pretty much zapped. The race wasn't chip timed so I don't know those splits, but they were 9:30 minute miles at best. I started to get a bit dizzy and a little lightheaded in those last couple miles at well, but I kept going. Suddenly I recognized where I was, I saw a shop we had stopped at the day before, and I knew I only had about 6 blocks left. I started to pick my feet up for my final effort. Then my calves started to cramp. I pointed my toes to the sky and ran as best I could. I honestly don't really remember the last 200 yards or so, except someone gave my a unshelled peanut (which I held between my teeth and one of my friends got a picture of), and there were some dancing girls in vibrant mardi gras gowns dancing near the finish line. I thought I was hallucinating. I got my arms up because someone told me there was a finish-line photographer. Final time: 3:40:49, 8:26 pace. My goal time was 3:50, and I didn't do a long training run faster than 9 minute pace. I took an early exit from the chute into the arms of my friend Kara who ushered my into a nearby chair, where I instantly ate 3-4 bagels and drank as much sports drink as I could hold. I sat for about a half hour, then shuffled to the post race meal and got a post-race beer (sorry Mom and Dad, but I hear its a good recovery drink, and I think I earned it). I headed back to the hotel and sat in bed for almost the rest of the day.
Post race: I was extremely sore for the next 4-5 days. My left knee was swollen and sore for about a week. My legs were pretty much shot. I discovered that walked down stairs backwards is much less painful than the convention, front facing method.
All in all, it was a great race for me. I look forward to doing another someday, though I think my next goal will be a half-ironman finish.

Time for a new flash game

I beat my latest/favorite flash game, called 'fishy' or something like that. I liked it because of the possibility for exponential growth once you hit a critical size. Tonight I hit the critical size. Here are the results:


The small fish surrounded by red and superimposed on the large fish is my original size. I'm very proud of my accomplishment.

Brrr!

I stupidly decided to run today. It was 18 degrees with 20 mph winds (wind chill of -4). I hadn't run in the past couple days so I decided to bundle up and head out. The first mile or so was really cold, I really wanted to turn around and head back. However, as soon as I turned onto Radford Rd. I was out of the wind until the last mile. I did the Res loop which I just mapped on Gmaps pedometer to be 5.001 miles.
I tried out my new toy today as well, a running belt.

I recently found out there was only going to be water on the marathon course, no gels or gatorade. I guess thats what you get for a 35 dollar entry fee.

10 miler

Finals are over! I had two yesterday, I think they went pretty well. I get final grades tomorrow at 5 PM.
I went for a 10 mile run with Justin today. We ran 8:10 pace through Forest Park. It felt good, and pretty easy.
Tomorrow night I'm going to the Rams' game with Justin and Joe and Garrett. Garrett's Dad got some tickets, but then had no one to go with, so Justin and Joe are going to stay an extra night, and my ride doesn't leave until Friday A.M. Sweet.

Short Run

I went only about 2 miles today. I was pressed for time and didn't want to do much more on my knee than just loosening it up. It felt pretty good, hurt a little the first mile but loosened up and felt fine. It feels much better tonight after running than it did yesterday. I should be good to go for a long run this weekend.

Update II

Hey all-
I've been resting the past... well, week now. I ran last Tuesday and my knee bothered me a bit after, right between the knee and shin. Then, I got kicked in said spot during intramural soccer Wednesday night, which caused some swelling and compounded the problem. I swam some Friday and Sunday, and my knee feels about 90% now today. I might run short tomorrow. I was about 1 week ahead on my training, so I should still be on track for my marathon in January, assuming the knee is fine.

Update

My legs hurt.

Longest Run Ever!

I went out for a run today at about 12:30. I did 17 miles at 8:50 pace. The first half felt great, the second half was harder, partially because there was wind I didn't notice when it was at my back. I experimented with nutrition a little bit, ate 3 Gu and had ~200 calories worth of Gatorade. My stomach never felt great, but it didn't slow me down either, so I guess thats okay.

Trebuchet, etc.

http://www.youtube.com/watch?v=RmPUiHqJS8U

Mike and I (mainly Mike) build a trebuchet a few weeks ago to compete in a pumpkin launch held on campus. It wasn't the best machine ever, but it worked, and it could launch a pretty light soccer ball well. We ended up getting second to a gigantic (~40 ft. high) trebuchet another team built. If anyone wants to tell me how to post this in-line that would be great.
I biked 40 miles by myself on Friday after class. It was way, way harder than the 50 miles with a group (and drafting) the other week.

Steepncheap.com

I love this site. I haven't bought anything, but I want to. If anyone wants to buy me Christmas presents feel free. Props to Justin for showing me the site.

Long Bike

Hey all-
I joined the SLU cycling club on their group ride this morning at 10:30. There were about 10 of us that hit the street, it was nice having a large group to take over some roadway. I ended up doing about 50 miles. There was a long hill about 25 miles in (~1 mile long uphill) and we turned around after that. It was a good ride. I met a guy named Austin, a grad student here, that is training for Ironman Wisconsin next year! Pretty cool.

Midterms Over!

I didn't have much time to run/ride this week with three midterms this week: French on Wednesday (Yes, I'm taking French 110.), Ethics and Signals today. So naturally, as soon as I got out of my Signals test I got on my bike. It was so windy! I went 18 miles straight into a headwind in about 1:15:00, then back in about 1:00:00... It was windy. I also think there is more climbing on the way out then the way back, but I'm not sure. Fall break is this weekend, we have Monday and Tuesday off, and I'm headed to Great Smokey National Park to camp for a few days with some friends!

Maybe I'll see some sweet waterfalls.

Solo Half-Marathon

I did my longest run ever today all by myself, 13.1(ish) miles from SLU, through Forest Park, past the Wash U campus, and back. It was a really nice run, shady, and I ran on grass for ~9 miles. There were 4 water fountains, spaced about every mile and a half. I ate a compression-short warmed chocolate Gu at the turn around, about an hour into the run, and it was delicious. I ran 1:59:10 total with an extra 1/3 mile or so on the way back, so I ran a couple minutes faster on the way back. I felt really strong the whole time, probably because I was running slowly, but it was good volume for me.

6 Miles and Belated Accolades

Hey everyone-
I took Monday off from training but played 3 (50 minute) soccer games and 1 football game Tuesday (it was intramural playoff night). I was sore Wednesday and rested again, then today ran about 6 miles with my buddies Justin and Joe, at about 7:40 miles. It was the first fall weather run, and it felt great!

Also, I got a package yesterday in the mail unexpectedly. [Side note: If any of you want to send me baked goods or money or anything via mail, my address is
MSC #5576
Greg Cooper
20 N. Grand Blvd.
St. Louis, MO 63103]
Anyway, I got my package and it was my first triathlon hardware! Apparently the Cape Girardeau tri this past spring awarded trophies for 1-5 in the age group, and I was 5th! Solid.