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View albumApril 13
April 12
No workout today. After work today, Patrick and I headed to the airport to pick up one of the athletes for the weekend. We took him back to Jack & Adams (the local tri shop where we would base many of our events) and let him put his bike together. A few other athletes who had arrived earlier were there getting fitted for their brand new bikes. They were receiving bikes, helmets, clipless pedals, shoes, etc. Some had brought their own bikes, but others had not been on bikes in who knows how long. It was fun watching them figure it all out.
When it was time, we headed over to Zilker Park for the Welcome Dinner. One of our coordinators had gotten the Beef Council to donate dinner. They were there to cook steaks for the athletes. It was nice to welcome them as they arrived. Jessica Jacobs and Jessica Jones Meyers also came. Everyone had a good time. At the end, we sent off several athletes with their homestays and a few others went to the hotel.
April 11
- 30m 46s
- 3.00 miles
- 10m 15s /Mi
Between the lingering cough and the heat, this run sucked. Walked a couple of times. I need to get heat acclimated soon. Unfortunately, I think it's going to be another really hot summer.
April 10
- 32m 43s
- 3.00 miles
- 10m 54s /Mi
Had to run some errands after work and then pick up my son from school soccer tryouts, so I got home late. It was hot out and I didn't feel like getting out in it, so I hit the treadmill for a slow run.
When I started training for IMFL in 2010, I thought I would weigh myself and measure my body to see what effects the training had. I never did any of that, but did feel really fit going into the race. Now that training for IMAZ is about to start, I thought maybe I'd track my fitness this time. About a week ago, I bought a Taylor body fat scale. I know it's probably not 100% accurate, but I figure it would be consistent. I set it up and was ok with my results.
One of the guys in my Sunday school class at church has started a Crossfit gym in his garage. He is certified and everything and has different programs every now and then. One thing he offered tonight was a body fat test - the one where you submerse yourself in water, which is supposedly one of the most accurate ways to measure body fat.
I decided to sign up. I figure I would do the test in the water and see what my results were and then compare them to what the scale said so I would know if they were close or not.
The first thing about the body fat test was that he weighed me and measured my height. The weight was what I expected, but the height - well, I guess I've been shrinking. I was told in high school I was 5' 7. Somewhere along the way I just started saying between 5' 6 and 5' 7. When he measured me last night, he told me I was 5' 5. What???? I measured myself again at home and came up with 5' 6, so I don't know what is accurate. But I do know that the height will affect the body fat percentage.
Anyway, the test was interesting. The heater for the water wasn't working and I HATE cold water, so I was very cold getting in. Then I had to blow out all the air and get to the bottom and stay there until he banged on the metal. I think the first time I may have started coming up too soon. With the cough/lung issues I'm having right now and blowing all of my air out, I felt like I was down there way too long. We did it a second time and it was tough, but I stayed down longer.
Then he printed out a sheet that told me my weight, RMR, Lean lbs, fat lbs, and body fat %. It tells me the minimum and maximum calories I should eat and then how much to lose or gain to get to other body fat %. If you only lose fat, then lose this much to get here. Or, if you gain lean mass, then gain this much to get here.
It was interesting, because I got on the scale again as soon as I got home (with it reset for a shorter me). The weight from the scale and from the body fat test were dead on. The body fat % - well the scale showed me about 5% less than what the test showed. I figured it would be off, but not that much. But, now I know and can monitor that throughout training. To get to what the sheet says is "athletic" body fat %, I need to lose a few pounds. We'll see how that goes. The body fat test guy said he'd be back in 3 months if I want to retest then. I may skip that one, but really hope he will be back in October as that would be a great time to test again.
I am glad I did the test. It gives me some things to think about as I get ready to start my IM training plan. I have in mind where I'd like to be by race day, so I need to come up with a plan and stick to it.
April 9
- 30m
- 7.84 miles
- 15.68 Mi/hr
trainer
still coughing, so still trying to take it a little easy
- 44m
- 2000.00 yards
- 02m 12s /100 yards
Wasn't sure how the swim would go with the cough, but wanted to get in the water.
500 warm up in 10:40
250 drills (1:41, 1:10, 1:16, 1:17, 1:07)
250 pull buoy in 5:23
10 x 100 (2:03, 2:04, 2:06, 2:09, 2:08, 2:09, 2:10, 2:11, 2:12, 2:14)
On the 100s, I started off fairly good, but the cough got to me. I had to stop in between each one and cough for 30 seconds before I could go again. They just kept getting slower and slower. I decided it was time to get out.
April 8
- 29m 33s
- 3.00 miles
- 09m 51s /Mi
I was still coughing so I told myself I would not set an alarm this morning. If I woke up with time to run before church I would; if I didn't wake up in time, then it wasn't meant to be. I did wake up with enough time to get in a short run, but since it was Easter, I wanted to not feel rushed. Just did an easy 3 miler.
April 7
- 1h 40m 37s
- 25.96 miles
- 15.48 Mi/hr
I didn't have a specific time/distance in mind, but I knew I wanted to get out on the bike this morning. Figured I'd try for between 1.5 and 2 hours. No pushing it or over doing it either. This turned out to be a good ride based on what I had in mind.
bar92's Training Log
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April 2012 
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We met early this morning. Derick, the coach from Durata, took us to a field nearby and we worked on run drills. He taught the veterans and volunteers proper position of the feet when you land as well as the arms when you swing them. We did some lunges, some high knees, some butt kicks and a few other drills before heading off for the run. Some of the athletes and volunteers were going to do a 2 mile time trial. If you didn't want to do that, you had the option of a 30 minute run. I chose the 30 minute run. Out for 15 minutes and turn around. When I turned around, I came back upon the only female athlete at the camp. She was walking and thought she was lost. I told her to go ahead and turn around and we'd go back together. We walked and ran. I tried to get her doing a 1/1 the rest of the way. She said she hadn't run in a while, but we finished.
After hanging out at Jack & Adams (J&A), eating lunch and watching other athletes get their bikes fitted, the two pros (Jessica Jacobs and Jessica Meyers) announced they were doing a 1 1/2 to 2 hour no drop ride for any of the experienced riders who wanted to go. Since you don't get the opportunity to ride with pros often, I decided to jump at the chance. I had to rush to get cycling gear on and got my bike out of the car. I had brought my road bike today since the plan was to do some drills and I haven't been on the roadie outside in probably two years. I could tell right off that the ride would not be at a comfortable pace, especially doing the hills that we started out on. I figured out fairly quick that I was going to get dropped, so I pulled over in a safe spot and called for someone to come get me. I wish I had my tri bike for this. Still don't think I could have kept up the whole time, but it would have been better. Oh well.
When I got back, it was time to start the drills. We went back to the grassy field where we did the run drills. We did some drills to help people learn to clip in and which foot they were more comfortable with. This meant Derick had us clip in with both feet. Well, I am CLEARLY better at keeping my right foot clipped in because when I had my left foot clipped in, even I fell over. We also did some bumping drills (from the side and back) and tried to see who could cover the field the slowest. He also had them try to pick up water bottles from the ground. It was a great clinic.
After the bike clinic, it was time to head north to the quarry for some open water swim time. The group was divided into 3 - new swimmers, people who felt comfortable doing OWS but who swam a HIM distance swim slower than 35 minutes, and those that do a HIM swim in under 35 minutes (very small group). Jess Meyers took the fast group. My group got Jess Jacobs and Derick stayed with the new swimmers. Jess taught us a couple of different ways to sight efficiently and had us work on both to see which worked best for us. She also told us it's ok to breathe every stroke, but to be able to breathe on both sides. When it was time to swim the full loop, I didn't feel like doing that so I just swam to the first buoy/dock and back. Swim distance is a guess and I have no idea on time.