Kona Project Update: "Weathering the Storm"

Wow!  It is cold outside!  This has been the coldest winter in Pittsburgh that I can remember.  I love the term "Polar Vortex," but when will it end?  With temperatures constantly below freezing and often in the teens and even single digits and below, Pittsburghers have weathered the storm in anticipation of some warmer weather.

I've been weathering my own storm as I pursue a qualifying slot for the 2014 Ironman World Championships in October.  Over the past few weeks, it seemed like things couldn't get anymore hectic, until they did.  Let's start with my lower back pain.  It came back.  It's ok because I've been feeling good for a couple weeks now, but that's only after a series of appointments with my orthopedic doctor and two different chiropractors along with the purchase of a Teeter Hang-Ups inversion table, styrofoam roller, and a tempurpedic bed.  It's become clear that I have to do the maintenance stuff to keep my body prepared for the rigors of heavy training.

I ran almost as many miles as
was the temperature (15 miles).

 

I don't know if I'll remember how to ride a
bike without it being propped-up for me.

After the heavy downpour of back pain, the storm brought on an unexpected gust from a broken down car.  Laura and I came out of school on a bitter cold Tuesday, and when I turned the key to start the car, there was nothing but silence.  "You have got to be kidding me!"  Five hours later my car was towed to the dealership and the family was home thanks to Pappa Bob's escorting service.  We spent a week with one car, and I dealt with the dealership telling me I needed things repaired that another mechanic told me I didn't need repaired.  Ultimately, the car situation was resolved this past Saturday as we traded in the old four-wheel drive sleigh with over 145,000 miles for a new one with a few more bells and whistles.  Oh yeh, and a new car payment.

Those two things combined with the daily forecast of changing diapers, pediatrician appointments, feeding, bathing, dressing, undressing, and overall caring for two little boys while also training at a level I've never trained before has made "weathering the storm" a true challenge.  I'm very lucky to have Laura's love and support on this journey, and it's all still fun in its own unique way. :)



Laying with the boys

 

Reading "Little Quack"

"Kona Project Update - What a pain -- in the back!"

I figured pursuing a Kona Slot for 2014 would consist of soreness, fatigue, and frustration from time-to-time, but last week I got hit with some unexpected back spasms that made me seriously doubt my pursuit.  I got up early last Tuesday (a week and a half ago) to get in my morning swim.  All went well, except for the fact that I'm slow.  I came home to help get Matty ready for daycare, but was looking forward to spending the day at home with Luke because he had a fever and couldn't go to daycare.  After Laura and Matty left the house, I was so happy to lay down for 30 minutes before Luke awoke.  A 30 minute nap is hard to come by with two little kids and training.  However, when I woke-up, my back was tight and sore.  I knew something wasn't right, but hoped that it would loosen up.  I managed a short trip to the grocery store with Luke to get a few things.  I found myself bending over the handle of the shopping cart in pain during most of our trip, and it was all I could do to make it back home with my groceries and Luke.  I sought refuge on the couch with my legs up, but there was none to be found, and by mid-afternoon I was crawling around the house on all fours because it was too painful to stand.  It was terrible!

I informed Chad I wouldn't be completing the day's scheduled run workout and that things weren't looking good for the next day's workouts either.  Even worse, I had to miss the Ballou Skies "Corks and Pucks" gala that a bunch of my family was going to attend.  Chad and I came up with a game plan to take it easy and see how the back responded.  Over the next two days, between seeing my family doctor, getting some x-rays, and talking with family, I was worried my Kona Project was a bad idea.  I questioned whether I had it in me to do the training day-after-day while working and fulfilling my parenting responsibilities.  I also questioned whether my body could endure it all.  After all, Luke's terrible twos have me in wrestling matches some mornings trying to get him dressed for school, and Matty's not sleeping through the night because he can barely breathe from the congestion of one cold after another.  In fact, it seems like every time we get in the car, I'm explaining to Luke that we're going to a doctor's appointment for one of us.  The pot was boiling over and some final straw broke my back.

After reflecting on these feelings for a few days, I came to some calming realizations.  First, this is the hardest it will get.  I wasn't thinking about the training workouts.  Those will surely get harder, but this time of the year is hard because it's sooooo busy.  I began to see that glass half-full.  Matty won't always be sick, and when he starts sleeping through the night, I'll get to too.  Luke won't be two forever and he will start to learn that just because he wants something and says, "please," doesn't mean he'll get it.  And, throwing a tantrum won't help.  The weather will get warmer.  The days will get longer, and I won't be training in the dark all the time.  Christmas vacation will be coming and all the shopping will be done.  And, this back pain will go away.  Insert a major deep breath here.  Next, I also realized that I'm not going to qualify for Kona in one day.  There will be ups and downs in my training and how my body feels.  I just need to stay the course.  It is a process.  It is a project.

I'm happy to report that my back is feeling better.  I got a good report from an Orthopedic Doctor and I'm back to training.  I am getting an MRI tonight, but the doctor isn't anticipating finding any major problems.  I think he called it, "normal degeneration that I would expect to see in someone your age."  "Keep doing what you're doing," he said.

Sounds good to me Doc!

"Moonlighting"

It was something like this.

I awoke to the sound of my alarm at 3:45 this morning feeling sleepy but ready for my 10 mile training run.  It was the only time I could get it done today.  I dressed, prepped and was out the door at 4:15.  The air was cold with temperatures in the 20's.  The clear sky permitted the full moon and stars to light the night sky.  I eased into the 2 mile warm-up as I prepared my mind and body for the up-tempo 6 mile interval.  With the rest of the world sleeping, I had the road to myself.  The headlights of a rare drive-by gave itself away with plenty of time for me to move aside and share the road.  The beeping of my watch told me the warm-up was at an end.  It was time to go to work.  I quickened my stride and focused my breath making sure no hill would prevent me from maintaining my pace.  Fellow night-joggers on four legs bounded through side yards in groups of three and four.  I cleared my throat to inform them of my presence.  As I finished my turnaround loop and headed toward home, I caught the glare of a buck perched in a yard no more than 10 feet away.  With his maturing antlers showing like a side-arm, he gave me the familiar look I get from my 9 year-old boxer, Porter, that says, "what's next?"  I had no interest in playing his game and moved quickly but cautiously to the middle of the road.

Ok, it wasn't quite like this, but...

With my adrenaline rushing, I prepared for the final mile of my main set.  As I sprinted up a hill to keep my 6:20 pace, I recalled glory days on the grid-iron.  I've worked hard to slow the hands of time.  I whipped through the streets of Briarwood until another beep from my wrist told me my task was complete.  I eased into 2 miles of recovery that brought me back home.  It's time to wake up.

Kona Project Update

I'm in to week six with Project 942 Racing Team and Coach Chad Holderbaum.  The first few weeks started out "easy" with some lighter workouts and field testing in all three disciplines.  These field tests consisted of a 2 mile time-trial run on the track, a 20 min time-trial ride on the trainer, and a 1500 yard time-trial swim in the pool.  These tests were used to set a baseline of conditioning for which future workouts are built.

The past couple weeks have included workouts that are gradually increasing in length/distance and include intervals of higher intensity.  This morning, I had a 3600 yd swim that included a 500 WU (warm-up) followed by 30x100 yd w/ 10 sec. rest and a 100 yd CD (cool down).  I successfully completed the workout by 6 am and hustled home to help Laura get Luke and Matt ready for school (daycare).  Luke was especially cranky this morning.  He wanted his mommy, but I was taking them to school and Laura is picking-up this afternoon.  After school, I'll drop-off Lilly & Sarah (Laura's parents' dogs) at the kennel and then hustle home for my 1.5 hr ride that includes 8x4 min intervals at 240-255w (watts).  Whew! 

Every day this week has two workouts.  This means I'll be getting up early to get one workout in before work and then hustling home to get the second workout completed.  It's a busy schedule, but worth doing for now.  Laura has been very supportive and understanding as we plan out the week every Sunday taking into account work meetings, children's needs (most recently some doctors appointments), dinner plans, and my training along with all the other daily responsibilities.  Thanks Babe!

A special congratulations to my new coach, Chad Holderbaum for a very impressive performance at Ironman Florida finishing 20th overall with a time of 8:31:59.  Also, congratulations to Beth Shutt for her performance at Ironman Arizona finishing 9th in the Pro Women's field with a time of 9:15:38.  You two are setting the bar very high for the rest of us.  Keep it up!

Kona 2014

I figure I'll make it official with a blog post.  After a lot of consideration and conversation with family, I am making qualifying for Kona a goal for 2014.  It might seem odd that I'm blogging about something that so many triathletes strive for year after year, but for me it's a big decision.  The time and financial commitment to working toward this goal are such that I will need the support from many people around me, most especially my wife, Laura.  With two young boys, the responsibility of watching the boys falls to her when I'm out training.  Thank you Laura!

I've already made some important investments that will help me tremendously.  I've decided to get a coach for the first time in my tri "career."  I will be working with Coach Chad Multisport, LLC .  I have known Chad for several years now and have raced with him on the Ballou Skies Tri Team for two years.  I have great respect for the things Chad has accomplished in the sport of triathlon and am confident his expertise will help me improve.

In addition to a coach, I've invested in a couple pieces of equipment.  The Garmin 910 XT multisport watch and a Quarq Power Meter for my bike. I'm excited to have these pieces of equipment as they will provide important data for training and racing.  Thanks Gram and Mom & Dad!  I've also applied for the PowerBar Team Elite sponsorship in hopes of having PowerBar's support throughout my journey.  As any athlete knows, nutrition is absolutely critical, and PowerBar provides so many great products for endurance athletes.

This week is the first week of training with Coach Chad.  The first few weeks will include a series of field tests in each of the three sports so that we can collect data and analyze my current fitness.  Coach Chad and I have also started discussing which races will be my "A" races and give me the chance to qualify for Kona.  Presently, I am registered for Eagleman 70.3 on June 8th in Cambridge, MD.  This is a race I've done many times and is the only 70.3 with Kona qualifying spots.  Stay tuned for additional races added to my schedule.

I'm excited for the journey ahead and will be blogging more frequently through the ups and downs on my way to Kona 2014.