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|Monday, February 9th, 2009|
|Climbing, going well
I'm finally getting in some quality time at the local rock gym and I'm happy with how it goes.
Even though I've put on my traditional 8-10 lbs of winter weight gain and I hardly climbed last summer and fall I'm doing fine on 5.9 level routes and have successfully pulled through a couple of 5.10bs. Yesterday I pulled several V1 boulder routes both early as a warm-up and later after a full 3 1/2 hours of climbing.
I feel this validates the plan to use triathlon as a springboard for building an aerobic base to improve power and endurance. 5.10, hell even 5.9 has long been a difficult level for me to hit and I'm thinking that this year as I plan to back off some from triathlon, it may be that I can build up to at least 5.11 TR and maybe solid 9-10 for trad / sport leading.
Backing off tri means long races, I'll still do at least 2 olympic distances and a couple of sprints in the coming year but I'm also going to dip a toe in the water of some crit racing over at the Wells ave series.
I feel pretty good about the year ahead :-) Current Mood: sore
|Wednesday, January 7th, 2009|
Today I found a real live invitation to the inauguration in my mail, all engraved etc.
I wonder if I can get to DC?
Whoa Current Mood: happy
|Monday, December 29th, 2008|
|ZOMG -- the pouty lips of Faith
We went to Town Diner this evening for dinner. I noted the pretty girl at the adjacent table sitting with her family -- gradually it dawned on me that she looked familiar ...
Eliza Dushku .. could it be? her hometown, xmas time and yeah it surely looks like her .. eavesdrop a bit, is the voice right? ... ABSOLUTELY.
As we were leaving I had to ask and sure enough it was she.
Girl truly has the poutiest sexy lips I've every seen.suzannemercury
was equally ecstatic. We're pretty big fans of Buffy and Eliza was always one of the best parts of the show. Current Mood: enthralled
|Thursday, November 27th, 2008|
|100 things meme
100 things meme
Gakked from msss1. Started your own blog2. Slept under the stars
3. Played in a band
4. Visited Hawaii5. Watched a meteor shower6. Given more than you can afford to charity
7. Been to Disneyland8. Climbed a mountain9. Held a praying mantis 10. Sang a solo12. Visited Paris13. Watched a lightning storm at sea14. Taught yourself an art from scratch
15. Adopted a child16. Had food poisoning
17. Walked to the top of the Statue of Liberty18. Grown your own vegetables19. Seen the Mona Lisa in France20. Slept on an overnight train21. Had a pillow fight22. Hitch hiked23. Taken a sick day when you're not ill24. Built a snow fort25. Held a lamb26. Gone skinny dipping27. Run a Marathon
28. Ridden in a gondola in Venice
29. Seen a total eclipse30. Watched a sunrise or sunset
31. Hit a home run 32. Been on a cruise
33. Seen Niagara Falls in person34. Visited the birthplace of your ancestors35. Seen an Amish community36. Taught yourself a new language37. Had enough money to be truly satisfied
38. Seen the Leaning Tower of Pisa in person39. Gone rock climbing
40. Seen Michelangelo's David
41 Sung karaoke42. Seen old faithful geyser erupt43. Bought a stranger a meal at a restaurant
44. Visited Africa45. Walked on a beach by moonlight46. Been transported in an ambulance47. Had your portrait painted48. Gone deep sea fishing
49. Seen the Sistine Chapel in person50. Been to the top of the Eiffel Tower in Paris51. Gone scuba diving or snorkelling52. Kissed in the rain53. Played in the mud54. Gone to a drive-in theatre55. Been in a movie
56. Visited the Great Wall of China57. Started a business58. Taken a martial arts class
59. Visited Russia
60. Served at a soup kitchen
61. Sold Girl Scout Cookies62. Gone whale watching63. Got flowers for no reason64. Donated blood, platelets or plasma
65. Gone sky diving
66. Visited a Nazi Concentration Camp67. Bounced a check
68. Flown in a helicopter69. Saved a favourite childhood toy70. Visited the Lincoln Memorial71. Eaten caviar
72. Pieced a quilt73. Stood in Times Square
74. Toured the Everglades75. Been fired from a job76. Seen the Changing of the Guards in London77. Broken a bone78. Been on a speeding motorcycle79. Seen the Grand Canyon in person
80. Published a book3
81. Visited the Vatican82. Bought a brand new car
83. Walked in Jerusalem
84. Had your picture in the newspaper
85. Read the entire Bible86. Visited the White House87. Killed and prepared an animal for eating88. Had chickenpox
89. Saved someone's life
90. Sat on a jury91. Met someone famous92. Joined a book club93. Lost a loved one94. Had a baby
95. Seen the Alamo in person96. Swam in the Great Salt Lake97. Been involved in a law suit98. Owned a cell phone99. Been stung by a bee100. Read an entire book in a day Current Mood: tired
|Saturday, November 8th, 2008|
|Reflections on the campaign
In the aftermath, the meaning of the campaign seems clearer now. I have no idea how Barack's administration will form up or how things will go but I'm optimistic.
I did a back-of-the-envelope calculation and for sure the volunteer effort made the difference. I am certain I moved a couple of voters to vote for Barack every day I canvassed, and motivated some others to vote who might not have. Add up all the shifts of volunteers canvassing and you get the margin by which we took Ohio.( cut for lengthCollapse )
I was fully ready and in fact longing to recognize a leader who worked from principles of inclusion, respect and empowerment. And there's a million more people like me who are ready to help following through with what we've started. Barack has won with a respectable mandate and I predict that we'll accomplish enough in the next 4 years to win again in 2012 with the kind of mandate that Reagan enjoyed. Current Mood: accomplished
|Tuesday, August 19th, 2008|
|Timberman -- and plans
So I headed off to Timberman early Saturday short of sleep but fundamentally ok, ( logisticsCollapse )
( race dayCollapse )
( swim+t1Collapse )
( bike+t2Collapse )
( runCollapse )
No sense in suger-coating. The moment I finished I decided I won't be doing another 1/2 IM next year. '10, maybe, a decision I'd already been pondering. In that moment I was beat down by extreme heat exhaustion and was just feeling lousy about having trained well but only beating last year's splits by a smidge. Yes, conditions, yes course. I continued to feel nauseous until well after midnight. I managed to get down a little food on the way home, and once there managed a light dinner. Now, feeling better in my body I've got a little more perspective, but I'm pretty sure what I want to do next year is continue training but do little or no racing, I think taking away the pressure of events will be the best way to build my running strength and honestly I'm tired of looking at 90 deg days as an opportunity to acclimate for worst-case race days. [SIGH]
I have to acknowledge that I've been lucky the prior 2 years to never actually have to race in heat and neither this nor NYC which was even hotter was a bad experience. This season I'm no longer dead last in my AG which is surely a nice change and I have a lot to be proud of in this season's work. Also it helps to know that if the winter's run plan had come together this race would in turn have been ... happier.
Next season I want to focus more on rock climbing and I will continue to work the base in all three sports, not quitting by any means, just a shift in focus. I'm not sure what '10 will bring but thinking along the lines of a stronger run in the 1/2 IM distance.
Heat stress / nausea -- never fun, Losing 2 months of run focus last winter to illness/injuries, the pesky achilles.
Pacing, this is the best I've done with pacing in the 3 seasons I've been at this.
Plan, I had a solid plan and accomodated appropriately to the high temperatures
Nutrition, made some changes this year, they worked, more changes to come!
PR, even a small one, what's to complain, I've PR'd in Oly and half IM both in the heat
Equipment, my beloved bike performed like a champ
Chrissie, such an inspriation
Achilles, seems to be back to normal [knocking wood]
Current Mood: sore
|Friday, August 15th, 2008|
Timberman 1/2 iron is Sunday, I've taken a very lazy e week taper, enforced by a scary flare up of achilles tendonitis -- I've thrown everything I can thimk of at it: ice, deep massage, arnica, supplements and light stretching. Whew :-).
It seems to have worked, there are still some twinges from the heel but it's feeling ok to run on and I think I'm on track to PR the half marathon.
The weather forecast looks great and I'm psyched! Ohh and Chrissie Wellington (IM hawaii '07 winner) is racing, superpsyched to see her on the course .. well for what little I'm likely to see of her anyway :-) Current Mood: happy
|Tuesday, July 29th, 2008|
So ouch, Saturday I was scheduled to do my last and longest Brick workout -- 60 mile bike + 8 mile run -- before Timberman in 3 weeks. It was not to be.
I started late (11AM) after dropping my daughter with her cousins in western MA, yet didn't take the time to grab a solid breakfast, This brought me right into the heat of the day, my mood wasn't helped by the flat tire encountered at mile 10 .. on the bright side, tubular tires really do change fast :-).
The whole ride was more of a slog than usual, I was telling myself "Ok 60 miles isn't that much and at least it'll be cooler when you get to the run" By the time I'd gotten to 50 miles I was pretty sure the run wasn't going to go well, at 60 I was wondering why the hell I'm beating myself up?
So, 62 miles later, without even much climbing I got back to the car, put the bike away and downed some water. I thought I was still hydrated (hell, I'd drunk nearly 7 litres in the prior 5 hrs).
After 15 minutes rest I was feeling a little better and drove to a nearby state park to do whatever I could for a run .. a pathetic 2 miles. There was no question of running uphill, the engine simply refused.
So, did my 2 miles, downed the recovery drink and headed home, hamstrings cramped up after an hour of driving and I had to pull off the highway to limp about, working it out .. shoes off I was able to manage the pedals again and finally got home.
Where I got on the scale and discovered that in spite of hammering down liquids all day (15 lbs) I was 8 lbs down from the morning ... so 23 lbs water loss.
I mostly put this down to not being fully recovered from NYC the weekend before, but also the fast 5km run mid-week (which was and is a confidence boost, it was awesome to actually run < 10min/miles for a change) .. the late start combined with inadequate pre-race fueling.
Race day will be different, I'll have a 2 week taper and if the day is hot .. I'll damned well take it easy on the bike, saving it for the run course. On the bright side I go off in the second wave so get a bit more of the early morning coolness than the later waves.
Still it was a disappointment, this is the first planned workout that's really really come up short and it's put the fear of god in me for what I'll do at Timberman if the day is hot ... probably walk a lot of the half marathon :-/ ... ok, calming breath ... I've done the training, I've used the hot spells this summer to acclimate to heat as best as I could. All that's left is one more long run and then 2 weeks of rest / taper. Current Mood: determined
|Monday, July 14th, 2008|
Saturday, one of the fast riders, Fabio put out that he was doing his usual loop starting from Wellesly.
I was looking for a hard workout, as I've been mostly doing distance lately and working on building some intensity over the last 2-3 weeks.
Noone else showed so my sorry attempt to keep up was only seen by Fabio and myself. I managed to hold on for 30 miles, as usual, able to stay on the pace on the flats but losing contact with his rear wheel a couple of minutes into each hill. For that 1 1/2 hours I was pegged, more than half the time I was above aerobic threshold.
When he mercifully dropped me I eased off and finished out at 65 miles with a stop to swim a half mile along the way.
Sunday I still got in the run I'd wanted, not quite as far or fast as I'd have liked but a solid 6.5.
With NYC coming up in a week I'm feeling good and ready, it's supposed to be an easy course and I'll be backing off the training this week.
I'm less fatiged this morning that I'd expected to be, I have to think that the miles I've been putting in are helping with that :-) ... long time no post, for reference I've been averaging 100 miles/week on the bike and 10 miles run per week, along with 1/2-1 mile of swimming.
One month to the Timberman 1/2 iron course which is a tough one, we'll see how that goes, I'm feeling ready to ramp up my running and maybe I can turn in a less pathetic half marathon :-)
Current Mood: sore
|Friday, March 21st, 2008|
The first day of spring happily lived up to its promise, it wasn't sunny and the wind made the 45 deg temps feel pretty raw but it was also not raining and I ran and was comfortable. Only 4.5 miles at a slow pace but I ran.
My health has been off this winter, so I've missed 6 weeks of planned training, derailing the plan to be up to 13 mile long runs by now. But I'm still running and will switch to speed work coming up to the Doyle's 5 miler in April. I'm pretty sure this will be yet another 'go slower than I did last year' event :-/. Happily my endurance base is stronger than last year in spite of the setbacks.
Which I'm attributing to the ridiculously severe winter we've had ... well at least in comparison to the last several years which have been pretty easy.
I'm pretty sure that if I would come back to my taiji practice I'd not have had the persistent colds this winter. I've just been so tired and lately have worried that I really did too much last year (training hours/volume) and am paying the price. That said, I'm also feeling better, simply the hints of spring finally arriving seem to be helping.
Lastly I'm pretty sure I've got a basal-cell carcinoma that's developed on my neck, first noticed a couple of months back, I'm happy to have a Dr appt next week where I can get it checked out and removed/biopsied. I googled lastnight and was relieved to have a pretty good sense what this little growth is and that it's both common and very low risk. Whew. Current Mood: hungry
|Wednesday, February 20th, 2008|
My faith in the world is, after a hard 8 years slowly coming around.
Ok it's too early for overconfidence but I gotta figure if Barack Obama took Wisconsin by 17 freaking points
then Ohio and maybe even Texas cannot be far behind.
Beyond that, I have to say none of the surviving candidates would be a trainwreck. I at least respect McCain, and while Hillary could never be my favorite candidate (too conservative) I could live with either of them in the presidency.
But Obama, I have to say would actually make me pretty happy. .. well being careful what I wish for at least I think he'd make me happy and restore some level of respect for the US voter to the rest of the world ...
Anyhow, I'm happy. Mal, you gotta do it for us in Ohio!
:-) Current Mood: happy
|Wednesday, November 21st, 2007|
|[LJ2ME] cos i'm a sheep also!
Describe me in one word.... just one single word. Leave it in my comments section. Then post this original message on your journal and see how many strange and interesting things people say about you.
|Monday, November 19th, 2007|
|[LJ2ME] & there were pies
This week we took the pumpkins from our CSA share and made pies. The first 2 w/ bought crusts were v.good and yesterday I did 2 more, starting w/ a scratch crust,
I used a bit too much sugar but otherwise it was excellent, esp the crust which came out flaky & crisp. Yay, more pies coming!
In other news I'm r weeks into base training season and happy with this year's plan to focus on running and climbing. Current Mood: Satisfied
|Wednesday, July 25th, 2007|
|Way awesome climbing, training
Mikey was out from California so Jess and I pulled a vacation day yesterday and we all went up to Rumney to climb. Yes, a bunch of sh*t hit the fan at work Monday but my boss was very good about the scheduled day off.
It was an amazing day. After failing to start out on one 5.9 (Yoda, the kind of overhang that really needs forearm strength) I got through ObiWan Ryobi on my 2nd try (TR), it's an overhang that can be worked using core body and foot work / heel hooks and I was very psyhed to get it.
Then I flashed a 5.10a, Lonesome Dove up at Jimmy cliff, I'm not certain I've ever lead a .10 before and certainly not one this long. That really made my day, as hoped I'm building climbing strength pretty well. I finished up up-and-down climbing a 5.7.
Jess and Mikey headed back to Boston, I did a run up to the top of Rattlesnake mtn (where run means pushing as fast as I could up 800' of elevation punctuated with occaisional gasping breaks). I think where I ended up at Crows Nest. Walked back down and then hopped on the tri-bike for a ride up through the big hill behind Rumney Village, 5mph up 30mph back down, very fun.
I finished with a very short bur very awesome swim, just stroking upstream against the current. Then off to visit my daughter who's working at a climbing camp in Rumney.
elevation gain 2700' calories burned 4000.
Hooyah Current Mood: sore
|Tuesday, July 3rd, 2007|
|first 1/2 IM my saga of 73.8
Patriot half-iron distance race report and aftermath, a couple of days after.
The Short version:
Normally this would have been 70.3, 1.2 mile swim, 56 mile bike, 13.1 mile run. Due to whims of the organizer and the local residents it was changed to 1.3/59/13.5.
7h 39m 45s 472/490 swim 40:47 t1 8:51 bike 3:15:21 t2 10:13 run 3:23:34
That's a personal best swim pace for any distance over 1/2 mile, a 20% faster pace than my last race and I put together a bike leg I was pretty happy with (18mph) the run, well I expected it to hurt and wasn't disappointed.
Sincere thanks are due to suzannemercury
who came along to help out, and cheer, notwithstanding my suggestion that she might want to stay home and nurser her cold.( nitty-grittyCollapse )
Net result, I'm glad to have completed a 1/2 IM event and look forward to the next one being a shade faster and hopefully a lot less painful. This is probably the end of my tri season, I'm considering a team-event on Aug 4 but it really doesn't fit in the plan for getting fit for serious climbing in September. Current Mood: burnt
|Monday, June 18th, 2007|
|most amazing weekend
I don't think this weekend could have been more perfect. The weather was stellar, mid 70's Saturday, we went up to Rumney for climbing, didn't do a lot of routes (my arms/shoulders aren't used to this, that will change soon) but seriously enjoyed the ones we did. I lead a 5.8 and 5.6 and clawed my way up War and Peace on TR.
After this we returned to the car, had a bit to eat and then ran up Rattlesnake Mtn. That was just so cool, my HR was pegged on 160 as we covered 1/2 mile with like 1000' of elevation gain. We cambe back down and headed home for Boston feeling pretty good about the day.
Sunday was significantly warmer, well into the 80s, we were slated to ride out to the western 'burbs for a swim at Farm Pond, Sherborn. I headed out at 2pm with 2 team mates, I racked up a total of 48 miles plus the 1/2 mile swim.
Pretty worked this morning, have that sore in every spot I can think of feeling.
2 weeks 'til the 1/2 Iron race, I'll be taking it as a long/hard training day, not a race. It's time to get in shape for climbing and how I place matters a lot less than recovering quickly to be able to work on climbing fitness.
Current Mood: sore
|Tuesday, May 22nd, 2007|
Well, NH was wet this past weekend.
Last week was a mixed bag, I'd gone out for my long run Tuesday morning and really over-done it, inspired after catching a woman who'd been running the same route I was I'd decided to do the 5k reservior loop fast and running 3 miles at sub-10 pace following 4 at my regular long pace caused an immediate onset of a mild cold. On the bright side It was a decent bit of speed work and it kept me from trying to add any more training last week so that by Friday I was recovered and by Saturday morning, while not relishing the steady rain, I was feeling up to going for my pre-1/2 iron goal workout.
I was planning on a moderate 60 mile ride followed by whatever 8 mile run I could put together after. The camp was located right on the site of the Mooseman race, where I'm doing an Oly in 2 weeks so the opportunity to train on the hilly bike course is something I've been looking forward to (Yay!).
I was pressed into service to lead the 'B' ride of the course and wound up doing the first 28 mile lap a good bit slower than I would have liked, I had dressed lightly for the conditions and I stopped to help one of the girls who was on her new Specialized bike that hadn't been tuned right (Bad LBS) so she couldn't get into her hill-climb chainring. I then hung with her and another woman not wanting to see them dropped from the ride in the first 4 miles. It all worked out and we eventually re-connected with the pack. At this point I picked up my pace, badly needing to warm up and lead off a good bit ahead of the group, and when we got to the last 5 mile stretch I hit my regular pace, stopped at camp long enough to refill both bottles with Cytomax and headed on for the second loop.
28miles / 14 mph hr avg 130
I hadn't paid enough attention to fueling in the first half of the ride so now that I was riding alone and able to better focus on my brick, I worked hard to cram enough calories to get through the run, Cytomax every 15 minutes and 3 gels + a luna bar shoveled down along-with. I was properly diligent about staying aero, I don't think I was out of the bars more than 5 minutes of the 1:40 it took to do the second loop. By the time I'd finished 56 miles I was beginning to tire, just the beginnings of lower back pain and the climbs that had felt easy first time around were .. challenging. Much to my suprise I was seriously looking forward to getting off the bike and into the run.
28 miles 16 mph hr avg 142
I wasn't aiming for a quick transition, and after pounding down 2 more gells and some water and mixing up a last bottle to carry along for the run I quickly hit the kitchen which I knew was going to close in 45 minutes to throw together 2 big sandwiches for later.
Out on the run, I really was feeling great. I guess being religious about running after any hard bike ride has paid off. I got into a rythm quicker than usual and the first 4 miles felt pretty darned good, I sure wasn't going fast but I was feeling fine and kept my HR just under 140. By the time I'd put down 5k I decided I was absolutely going to go for something close to 8 miles and ran to the end of the road the camp was located on. This turned out to make a 7.5 mile total, I relished 1/2 a cocoa Larabar and dug in for the second half of the run. About 1/2 of the way back I was beginning to feel some significant pain and if I knew I could get to the end I also knew it was going to hurt. I wound up walking the final hill, I just didn't have the juice. I was ecstatic to have finished the planned workout (and a bit pleased to have laid down a good many more miles than many of the younger people did).
7.5 miles 1:42 pace 12:30 out, 14:40 back.
Back at the camp I grabbed some potatoes and yogurt I'd brought up and the sandwiches I'd stashed and sat in something of a stupor, famished but actually having some trouble eating. It was a wonderful recovery meal and after haning out with people for a bit we had dinner and then I crashed for an hour before joining people to go out for a well earned pint.
Sunday I went out for an easy 21 mile ride with one of the guys, we did about 2/3 of the course backward, it was a relaxing morning and after cleaning up and packing I was glad to hit the road for Boston where I met JW and dragged my very tired self over to Banya. My hamstrings and calves are incredibly sore/stiff but this week will be light.
I feel pretty well ready for Mooseman in 2 weeks, the 1/2 that's coming up in 6 weeks is still daunting but I know I'll be able to finish. Some days finishing is good enough. Current Mood: stiff
|Sunday, April 29th, 2007|
|Hangin' with the cool kids
Yesterday I went out for the group ride, I'd been planning to ride with a slower group for a ~16 mph ride. I rode 10 mi to get to where this group meets and was planning to total ~50mi, no way did I think I was going to be able to keep up with the 19-20 mph main group.
When it came to it, however, as we began to drop the slower riders I was feeling pretty strong and decided to go ahead and stay with the fast group. I averaged 18.5 mph over 49 miles which means that over the 25 mi of the group ride we sustained 19.5-20. I even took the lead for a few miles in the last 2/3 of the ride (taking advantage of a long downhill) then peeled off in Dover and managed to sustain 18+ riding alone until I hit Brookline.
The last couple of hills were pretty tough, but after getting home I headed back out for a run. I'm comitted to always running after a long ride, I did a scant 1.5mi, just an easy 12:30 pace, it felt pretty good all things considered.
I dived for Pete's coffee, had a snack, followed by a proper lunch with JW, followed by a long nap and a fruit smoothie, followed by an awesome Birthday dinner with Jess, Alissa and friends. Current Mood: fatigued
|Sunday, April 22nd, 2007|
|week off and a race
I had most of last week off and was down at the cape with my daughter and SO visiting my mom. Had some awesome running, especially one day I did 10 miles running on trails with lots of hills, just a great run and I didn't have any qualms about really going for broke with a northeaster coming in for the two days after.
The northeaster was some kind of awesome cold, windy and pushed the tides up to where a lot of roads were flooded.
After going back to work for two days I came back down, did a bit of speed work Thursday (I need to get better at that) then took out the road bike on Friday did a 35 mile ride, the first half into viscious head winds. That was a great workout as well as just a great ride.
Had an easy 5 mile walk yesterday, I was still pretty sore but it was a good way to stretch out. Then we stayed out late and I didn't get much sleep but that's ok, I was well rested/recharged.
Did the Doyle's 5mile race through Franklin park today and finished in 52:18 (official time will be about a minute slower. I managed negative splits and probably could have pushed a little harder but it was beastly hot (yes 60 deg is hot if you've been training in 15-40 for the last 3 months!), so I'm glad I didn't.
My pal Darren was also running, I think he finished about 4 minutes faster, and could have done a lot better but he's visually impaired and even with a pacer the heavy crowding made it a tough run for him.
Off to Banya, early bed tonight. Current Mood: tired
|Thursday, March 29th, 2007|
On a number of fronts.
On diet/recovery I've adopted first counting calories, second the Paleo diet for athletes as developed by Friel. I've gotten my protein intake into suggested range (it was 30% below either Nancy Clark's or Friel's targets) and about tripled my daily intake of vegetables / fruits. I'm down 5 lbs over 40 days which I guess is right on the high end of maximum weight loss guidelines. And to boot I'm recovering faster even though my total training volume has increased.( training detailsCollapse )
So, 5 mile foot race 3rd weekend in April, then I'll start limited speed work in in all 3 sports, Oly triathlon June 2, targetting 3:40 or better on a moderately hard course, that'll be more like a hard training day. Then the final work-up to the 1/2 iron race July 1, where I'll be happy with anything not involving a DNF, tho finishing in under 7 hrs will be a target. Current Mood: elated