Today's word: hyperhydration

a.k.a.: water intoxication or water poisoning

Ref: http://en.wikipedia.org/wiki/Water_intoxication

Marcy had asked a while back if I weigh myself before and after every run or ride. The truth is that I do try to, mostly because I have become concerned with my fluid weight loss and staying hydrated. And with that, hydrated properly without the risk of killing myself. Seriously! It's common for me to experience a net loss of about 5-6 lbs of fluid (considering approx 3 lbs of fluids consumed during ride) or 3-5 lbs during a 4-6 mile run in the heat (with no intake), or more with a longer run of 10-13 miles. So the immediate reaction is to just blast down a bunch of water, right? Well, we have to ensure the electrolytes are being replenished; they help balance fluid retention, cooling abilities of the body, and maintain proper muscle function. There is a very real and serious danger by either not replenishing them, or drinking so much water that you are essentially displacing the vital electrolytes in your system. As you all know, your heart is a muscle. The fibers are much more refined than skeletal muscles, however: they are smooth muscles that have an incredible amount of endurance for their density and weight. But if you rob them of what it takes to balance function, problems can arise. Please educate yourselves on this nutrition phenomenon, and hydrate appropriately. Steady water intake over long periods (vice blasting down a couple of gallons within a few hours of exercise) along with periodic moderate dose electrolyte replenishment (more so after long and/or particularly sweaty exercise) is what I would recommend to everyone as a base plan. Know your body, know the signs, and know when to stop.

So, other than that, I've been going at a pretty decent pace with the training. Last Thursday I essentially had 4 separate rides: a brick at lunch of 14.25 miles followed by a 2.4 mile run, a ride to the tri clinic of about 9 miles, 11 miles of sprint and coast with the tri clinic "students" trying to assist as many riders as possible and guide traffic, and then about 9 miles home. I was beat! Next day was a difficult 1500yd swim. By the time Saturday came around, I was happy that the group ride fizzled out due to rain: only about 5.25 miles and a lazy day.

Feeling lazy and inspired by the multitudes of people out riding and running (including Mendy's brother and his friend), I decided Sunday was a great day for hill repeats on the bike. I doubt I could have picked a more muggy day, however, especially as the sun came out and liberated all the recent rain from the grass and roads. I did okay, and knocked out 5 sprint repeats up a really steep and hateful climb, and then 2 more up a longer, more steady climb. Could/should have done more, but wanted to get back in case Mendy wanted to do something.

Yesterday was a "rest" day, mainly because Grace was out sick (congestion and boogers), so I couldn't really do anything during the day. After Mendy got home a nice thunderstorm decided to come out and play. Oh well, I guess there's nothing to do but go to Moretti's and get an Italian Flag pizza. Delicious! The guilt from that meal inspired me to do a quick 2.4 mile run at lunch (way off PR, BTW) and the Tuesday night group ride with the local tri/bike shop. We hammered pretty good for most of it, but also had to stop or ride slow many times for people to catch up. Still, a solid 31.5 miles with a lot of sprints, hills, and high speed pace.

I have been needing some bike work of late, so I'm glad to have ramped that up. I am feeling the need for running speedwork and long runs, however. I think about the G-man's pace for long runs and I wonder how it's humanly possible. He has reported holding a ~6:30/mile pace for 13 miles. One day, maybe, I'll be there too. At least I'm not too far off his swim times! :-) By the way, Chris, thanks for the props on your site!

Well folks, that's the high-level view of the last week. I honestly hope that, if you read anything, read and research the hyponatremia information. Especially you freaks living really close to the sun out in Arizona.

We are family...

Ah, that old Sister Sledge tune. That's the first thing I thought of when preparing this picture. As you can see, my rides tower over Mendy's by a good bit. Hence, my statements about hers being the Garanimals model. But, it's actually a decent size, and perfect for her: easy to control, easy to mount/dismount, and not nearly as small as Grace's. :-)

Mendy tried to go on a ride tonight, but I'll let her tell that tale. Suffice to say, the South Carolina summer tradition of evening thunderstorms helped ensure my belly got full of fajitas and a gigantic beer (no DosXX, they were out *boo hoo*). At least I got mine...

Lunch swim:
1500yds in 25:36 @ 1:43/100yds - This may actually be a PR for me at that distance
1st 500yd: 8:11 @ 1:38/100yd
2nd 500yd: 8:45 @ 1:45/100yd
3rd 500yd: 8:39 @ 1:44/100yd

After work run:
8.01 miles in 59:55 @ 7:29/mile
Avg HR:167 1238 cals (per Garmin)

I kinda wanted to go longer on the run, but I was hot and sweating like a pig. It was only 88 deg (yeah Chad and Lisa, I know I'm weak), but the humidity felt pretty stinkin' high. A quick before-and-after on the scale indicate 6.5 lbs of fluid lost. A large bottle of Smart Water helped me replenish much of that. Seriously, folks, check this stuff out! It's good tasting water with the right electrolytes for athletes. Anyway, I held back at points on the run and finished strong, but honestly had some struggles at other parts: my HR rocketed up at one point when my breathing was off. The entire time I was fighting shallow breath issues. Gotta fix that before the...

Sunday in Hell: the South Carolina Half IronMan on Sept 30. Chad had asked what my future plans are, and this is (almost for sure, for sure) on my schedule. Honestly, I'm intimidated by it. I can do the swim (1.2 mile), and I can easily do the ride (56 mile), and at any other time I could do the run (13.1 mile/half marathon), but the run after the ride is daunting. And by the time I get around to that, it will be hot. This is mostly the same course as the Festival of Flowers tri I did a few weeks back, with the brutal swim conditions. Similar swim length (that was 1500m), but double the bike (no prob) and more-than-double the run (yikes!). My main enemies are hydration and cooling. If I gotta stop and cool at the aid stations, so be it.

Other than that, life is good. I did slice the back of my knee tonight while removing follicle matter in the shower. I think I just got in a hurry and the razor went a bit sideways. Gotta replace that blade...

And now, to all you fine folks' blogs. Yay, Monday is over!!!

I really am pleased, I promise

I know it sounds like I'm always whining about not doing well enough as my times improve and I push myself harder and harder. That's part of the way I'm wired: I expect super human results all the time, and will not be satisfied until I'm absolutely maxed out in potential. But, the reality is that I'm pretty darned happy with how far I've come, and realize I've tapped into more potential athletic ability AND actually used more ability than the vast majority of the population that will never even try.

So, that said, I entered today still reeling from yesterday. My muscles were really sore today, all over, which I'm sure is a product (at least in part) of the fairly significant dehydration yesterday. So I set about re-hydrating and eating some healthy food to recover, even though I know full re-hydration will take several days, not hours. Mendy and I went to Whole Foods (aka Whole Paycheck) after church for the supreme salad bar in the universe. I had a killer variety of food, and worked on my 2nd liter of water for the day. We waited FOREVER for Grace to finish her food. What a treat to watch as she pics up one kernel of corn or one green pea, puts it on her spoon, and then eats it...maybe. She may also drop it, and talk about how she dropped it for 30 seconds. Wow, toddlers are fun.

Arriving back home, I still felt well fed, but hoped my food was digested enough to get out on the road. The plan was 8-10 miles at a reasonable pace, but I discounted the effects of the heat coupled with the fully belly and residual effects of yesterday. I checked my shoes - hey, these are way more worn than I recalled! Man, I guess they are coming up on retirement. Drat! Garmin warming up, sunscreen on, last chug of water and kisses for my groupies (Mendy and Grace), and I'm out the door.

Whew, it's hot! I would rather have taken a nap, but I set off with angry music blaring through the ear buds. About 2 miles into it, I wanted to turn around. About 3 miles into it, I decided 8-10 miles was just stupid, and I needed to alter my route. I turned left when I planned to turn right, and basically doubled back on myself the long way. I was never so glad to have a run over! The temps were only about 84 deg with a bout 36% humidity and 4mph winds. Drum roll...

6.64 miles in 50:21, for a 7:35 pace

It really felt much slower than that, and I struggled hard. I was trying to follow the advice of a local running coach and friend at Carolina Triathlon and limiting my stride, looking for a faster cadence and shorter foot contact time, with flatter contact and more even push-off. Sound complicated enough? Yeah, me too! Took me all my available brain power to maintain that style, but it did feel WAY more efficient. Pop, pop, pop, pop... quick little strides and foot rolls. I would recommend it to anyone, and would be more than happy to describe it in more detail if anyone is interested.

Steak, oven fries, Caesar salad, mojitos, wine, and a cigar rounded out the night, along with some great conversation and the comedy show from two alien-speaking toddlers running around the yard. Good times! Yeah, I'm pretty happy, and even pleased with my performance. I think I will do a slow (yeah right) recovery ride tomorrow. I want to get in the pool, but limited hours at the Y may preclude that. Hope you all have an awesome Memorial Day, and remember those that give us these freedoms with their blood.

Tough brick to finish the week

I skipped Friday, mostly because my schedule didn't really get me to the point where I could squeeze in a workout. I didn't mind because an evil plot was developing in my mind. I was going to do the group ride today, and I had it in my mind to do a little run after. This will probably be my MO for the rest of the season, not wanting to waste an opportunity to sneak in a brick. So, after every ride I plan to run, even if it's short or slow.

The group ride departs at 8AM, and is broken up into A group (speed demons and sickos), B group (fairly fast, but lots of non-fast trying to come up from C), C+ group (sometimes, relaxed but not complete newbies), and C group (noobs, mountain bike riders, and those just out for a leisure ride). I am one of the front guys in the B group right now, which averages around 19-21mph over 35-45 miles, per the pre-ride breakdown from the shop staff. We hammer and then wait for slower dudes to catch up. Fun, but can be annoying if you are waiting at every stop for a long time, stiffening up.

Anyway, it was a great ride at a good pace even including stopping for some downed riders, putzing around at stop signs, and a few tough climbs. Many times we were humming along at 21-26mph for miles on end. Awesome! I wound up logging:

43.36 miles in 2:11:19, for an average of 19.81mph

I get home, kiss the ladies, and switch into some running clothes. I opted for the road bike since I knew there would be hills, so subsequently I wore full-on bike shorts and jersey. Can't run in those! My "transition" took several minutes, so it wasn't really a transition, but rather two back-to-back exercises. Shoes on, Garmin working, Ipod on, glasses and running hat on, I'm out the door.

My brick runs to date have been after a hard 14.7 mile ride, and have been 2-2.4 miles just to get over the hump and push myself a bit more. Today I wanted to go further, to reach into the reserves of my endurance. I went 4 miles on the nose, and it felt tough. The air was hot by this time, and my legs were beat from the sprints and hill climbs on the bike. I managed to do:

4 miles in 29:54, for a 7:29 average pace.

Absolutely not my best, but not bad considering the ride. About half way through the run I was wishing I had blasted 6 hot laps around Donaldson center on my tri bike and ran. Sure would have felt better, and wouldn't have been so beat. I figured later that I lost about 6 lbs of fluids total between the ride and run. Fortunately I consumed 2 24oz bottles on the ride, and inhaled a 32oz Gatorade immediately after the run, which left me still about 2.5 lbs down from the start, which is how I guesstimated the 6 lbs. I'm going to start researching methods of fluid retention and dehydration factors. That really concerned me today.

After that, it was go time for calories! I had a protein smoothie from GNC, went to the running shop, ate some hot chicken strips (Chicken Feathers at Wild Wing Cafe), a frosty Yuengling, big coffee at the tri shop, and a huge bowl of pasta for dinner. Ahhh....

Tomorrow starts a new week; I think it's a run I need. Hopefully get some miles in, since it's steaks tomorrow night accompanied by some high-calorie beverages. Hope the weekend is going as well for all you guys!