up next.

I'm still feeling quite satisfied after the half-ironman. I have no burning desire to race. Or do any more tri's this year.

I'm just starting to want to get back to a regular training routine. Just after the race, I went sailing for a couple days on a large brackish lake in Holland. I enjoyed swimming in the salty water.  Then we camped in Switzerland under the Jungfrau for almost a week.

Mountain biking and very long, high altitude hikes drained whatever was left of my legs. By the fourth day, though, the soreness was gone.

Odie loved camping and hiking.

I took Odie down to the beach today for a run. It took a little convincing before he would follow me. I'm not entirely sure he wanted to run. But we did.  Summer runs on the beach have been uneventful. But this time a very polite policeman in an off-road truck told me I was lucky to be running south with the dog. That meant I hadn't seen the sign restricting dogs from being on the beach. He let me go without a fine, only to come back a few minutes later to tell me to take Odie into the dunes, pointing over to a trail. Fair enough, except I was barefoot.  The dunes running trails are either brick or crushed shells. We made it alright. I had to stop a couple times to pick pieces of shells out of the sole of my foot, but nothing of any important.  We then took another trail  back down to the part of the beach that is dog-legal year round and made our way home.    My left hamstring was a little tender sometimes on the run, so I kept it slow and walked regularly.

Total run 12 km. Long & slow. I had intended 16 km but apparently my luck was to turn back soon enough to avoid the ticket I would have surely received had I tried to go a few more km north (and thus presumptively would have been able to read the sign saying no dog). The policeman explained that while dogs can't read, humans can. 

I've looked at my running races that are lining up for the fall and need to decide between two that six days apart. I ran them both last year and was too tired (and cold) to finish the 25 km race after running an easy 15 km the weekend before. The 15 km is a well-run, well-attended hilly race out of town.  My friend who injured herself has offered to give me her bib (and the shirt she ordered). I already registered myself for the 25 km. That one's close to home - just out my front door.  Choices choices.  I figure I could drop out again this year after 10 km, but I was harassed by club-mates last year - better to be last than a drop out. This one is an intimate race of about 400 people that includes a t-shirt and apple pie with coffee afterwards.  I registered early to avoid being shut out.

So as I move into the fall, I've come up with some goals. 

My goals: shorter term: kick some more weight to the curb; maintain my fitness; longer term: increase my ability to ride hilly/mountainous terrain; run a little faster; improve my swimming technique. continue to enjoy training & racing.

How to get there: 

Weight-loss: No sugar/no starch. Except during long exercise or immediately afterwards.
Swimming, I will resume swimming 1-2x with my club and continue to drill  Total Immersion techniques on Sundays.  

Cycling: I have group rides easily available to me with my club and with friends, plus lots of inexpensive organised tours around Holland. And the indoor TACX trainer.

Running - I enjoy 3x a week. I'll work some speed work into my training as the running races approach, so long as I get no complaints from my hamstring.

Get back into the gym 2x for core strength etc.

Racing next year. Nearly immediately I wanted to do Antwerp again, but faster. But I will have "home leave" next year, which means travelling for 4 weeks in July/early August in the US.  That means I could conceivably pick a US race and bring my bike (which would be a pain for my family). Regardless of when I decide to race, I will have to work my racing/training plans around this trip - kind of like last year. (I'm planning to summit the Grand Teton with my older son, so it won't be a "total loss.")  I also realised that I need to work on my power for cycling in the mountains. That, or abandon any hope of racing anywhere else in Europe. 

6 juli and counting

I got a short run in this evening. I'm feeling challenged by the last couple weeks of training & being very busy at work. I need 24 hrs to recover from intense interval work (which I've been doing in the evening), then I feel tired in the morning, so sleep instead of train, busy at work, so don't train at lunch, then get home at 7:30 pm with a dilemma - eat vs train.

So I got home a little earlier tonight and enjoyed a run, feeling good and feeling that what I could do this evening was good enough.  Odie gave me a great teaching opportunity when he lunged at a police horse.  Down! Then we practiced walking calmly back and forth around the horse, and then he spied the other horse and lunged at that one too. Repeated the "calm submissive" exercise. And then we continued our run. I did "informal" speed work - running up the stairs to a big tower and running up and down the ramp to the beach. All of 100m ascent.

I've been focusing on "mental" training - look at my thoughts, re-framing fears, visualizing a successful, enjoyable day.  I found some fun training videos on You-tube - like how to avoid panic in an open water swim start.  (A good idea, in my book).

I have a race on Saturday where I am on a team, doing the swim leg for 1500m.  I hope I make them proud - they've got the harder legs, in my opinion.  I'm volunteering afterwards at T2 to help the cyclists back into the transition zone. I'm excited about this.

And of course my mind is drifting out to events in Aug (a sea swim & run race) and October (Amsterdam marathon? more likely the half-marathon? ).  Thankfully the Berlin marathon is already sold out, so it's not an option.  And there's a fun off-road triathlon in the fall. Another half-ironman is on my schedule, but it really conflicts with some work deadlines (as in I have a major project due the Monday after the Sunday race, so that's likely a no-go.  I'll keep dreaming.

two months

That's how long it took for me to decide to run another marathon.  I figure my second will definitely be easier and faster than my first. (Really, just about anything would be easier and faster....) I will start training after recovering from Bustinskin 72.3 in September. (Two miles were added to the bike. As if 70.3 wasn't enough already).

I explained to a friend at lunch why: the pure pleasure of long-distance running.  Here's another visual explanation.   I'm feeling particularly inspired by Shalane Flanagan, pictured below winning the 2010 US Half Marathon Championships in Houston: 1:09:41.   Maybe I'd run faster with gloves, arm bands and compression socks too!

Now to pick out a race! Fantasy races to be considered:

Cayman Islands Marathon (can't imagine where they could find 26.2 miles on Grand Cayman!). Think Warm. Think December.

Antartic Ice Marathon (could it be anything other than Ice??). Also December. Not Warm.

Or perhaps a half marathon on wheels in Verona:

The possibilities are endless! Stay tuned.

Slightly unsatisfying run. I stayed up too late, got up too early, and ate too close to heading out. Legs felt fatigued, hip flexor started hurting. Adjusted my pace and my attitude - I am where I am. Had wanted to run at a faster pace, but I did fine. A nice run overall.

   2

0:07:08 1,00 7:08


3 0:07:14 1,00 7:14


4 0:07:14 1,00 7:14


5 0:07:19 1,00 7:19


6 0:09:11 1,00 9:11



0:07:37 ave pace


I spent the morning organising my training material, journaling about the marathon and reading one of the tri training books. Figured out how to upload my Garmin reports into Training Peaks which is an online training journal that I've been trying to figure out how to use for ages!

Tomorrow's plan is a group ride: distance between 50 - 75 km, hopefully through the bulb fields (the photo above).

Training for the Bustinskin Triathlon has many components:

Swim: I will swim 2 -3 times a week, at least twice with my tri-club, focusing on technique first, then speed. Within a couple weeks, I will add a weekly open water swim.

Bike: I'm still thinking about this. Overdistance weekend rides. The tri-club trains in the evenings during the week, which doesn't fit with my desire to be with my family in the evenings. So that leaves mornings or lunchtime workouts. I haven't finished Carmichael's book, but I think his workouts will kick my ass. I need to figure out how to do "hill training" in a flat country. I decided not to go to the workshop this weekend since my Dutch isn't good enough and I'd rather train anyway.

Run: I have the endurance I want, and need to maintain it. I want to increase my speed and work on my POSE technique. I plan to follow the half marathon program from FIRST, which will also kick my ass since it's rather intensive in the pacing department.

I felt like a drug addict running today, addicted to my walk breaks. Coaches leave their mark on their trainees. My body has adapted to walk breaks while running. My e-coaching program is up this week. I want a different emphasis - more speed-work and a more rounded overall program. He discourages stretching, yoga and weight training. I have progressed beautifully over the last year. The next year I want to add core strength and balance. I love the look of some triathletes.

Nutrition: I've been haphazard the last couple weeks and have been eating wheat and oatmeal. My skin has broken out and I've gained a couple pounds. This is bothering me a lot. I've turned the page and I'm Endurance Paleo for the next 20 weeks. Lean and healthy. Tomorrow I'll weigh & measure myself.

Mental Training: an essential discipline. I aspire to a meditation practice.

Core performance: flexibility, balance, regeneration & yoga. I'm following the Endurance training program from Core Performance.

Well, that's all for now. I'm burning daylight.

recovery run #2

1. Distance Assigned: 10k  Ran 10k in 1:19 plus warm up and cool down walking totaling 1.5km. 20 degrees C and sunny. The return of warm weather running.

2. Pace Assigned: none.  Ran: I aimed for 7;30/km; I averaged 7:54 for the running portion.  Half of it was on the beach in wet sand. So I slowed down because it required greater effort.  

Garmin Report

3. Walk Breaks Assigned: none specified.  Ran:  typically 30/30. sometimes 30/1:00  Sometimes I ran for 100 meters and walked for 100 meters.  The last two km I ran at a steady 7:30 pace without walk breaks

4. Speed work: n/a

5. Aches & Pains: I got to meet a new muscle today - the muscle on the front outside of my right shin (lower leg). This is one that has in the past hurt after very long hikes or skiing.  Around 5km it was painful and visibly swollen, causing a spider web of nerve pain in the top of my foot. I stopped and massaged the muscle, rotated my ankle, walked a bit and then stretched my hamstrings and calves and dorsiflexed my foot, trying to "listen" to what was needed.  I walked it out and took short intervals, and it subsided.  I arrived at the sea by about 6km and waded in the water, which is VERY cold and that helped the swelling to dissipate.    My right hip flexor was "present" but not uncomfortable.  I pulled it again the other night while walking my dog - he lunged on the leash and I twisted while my right foot was planted. (Stupid dog). It's fine though.    I continue to be easily fatigued and very tired at night.

6. Questions: you asked me to think about goals.  where to go from here.  My "race calendar" for the rest of  this year is oriented around preparing for two triathlons.  I have an Olympic distance triathlon on 13 June (10 k running) and a Middle Distance Triathlon on 26 September (half marathon running). I will be in the United States in July visiting family.

Spring:  I had thought about running the same10k race I ran last year in the Hague again - it's mid-May, but I'm not yet in the mood for another race. I can register at the last minute if the urge strikes me. 

Looking at the fall, I had a lot of fun in Amsterdam, and thought it might be fun to do the half again there, or the whole marathon - but I think I'll still be recovering from the Middle Distance tri in September. Too soon. And then the season here shuts fairly quickly. I'll probably repeat the local fun runs on the beach over the winter.

Running goals: I like the half marathon distance since the training is not so time-consuming.  Getting ready for Rotterdam, I had a mental block getting started on runs longer than 30 km since I run so slowly,  The long runs chewed up the better part of a whole day, and sometimes I'd get bored in the middle and think about things I'd rather be doing at home with my kids.  I'd like to continue to improve my skills and strengthen my legs.  I'd like to to improve my speed, while maintaining my endurance levels.  I wonder whether that's like burning both ends of the candle!  my 16 year old son came out to run with me on my last training run before the marathon. We did an easy 8 k - he can run much faster than I can, but I can run longer. He stayed at my pace and took walk breaks with me.  Not surprisingly, the next day he was Ouching around the house. 

What are your thoughts? Thanks again. Your coaching has given me the gift of running, which brings me so much joy in my life.

7. Next Week's assignment: "anything I want"

Post-Marathon Recovery Week #1

I have one eye on the calendar of upcoming events. The other looks inward to check on how my body is recovering from the marathon. Running 26.2 was the most physically difficult activity that I've ever done. I'm pretty tired, both mentally and physically.  In my inexperience, I didn't give any thought to how many days/weeks recovering from a marathon would take me.  I'm a little concerned that the Amsterdam Oly will come too soon in my training. I've pretty much decided not to run the Royal 10, since road races probably won't really add anything to my training. I can decide later.

Monday: barely ambulatory. Can't climb stairs normally.  Right adductor? hip flexor hurts. Craving protein and fat, especially red meat.  30 minute walk.
Tuesday: better, but still wobbly on my feet. Core workout; foam roller. 45 minute walk. Skip swimming.
Wednesday: regaining my senses. 4 k easy run.
Thursday: hugely tired.  Went to bed without dinner.
Friday: better. 6 km Bike to work. Legs fatigue easily. Business dinner.
Saturday: 6+10+7  km on the bike. Legs fatigue easily. Work all day. Blech. Business dinner.
Sunday: 9.2 km, of which 6 km are running. Remainder walking.  30/30 walk ratio; I aimed for ~730 pace. First several km were 7:19 - 7:30.  Hip started hurting, so I slowed the pace to 8 & 9 for the remaining two km.  Plus 6 km biking.

Thoughts on Tri-Training. I'm a little anxious about the amount of learning I need to do.  Swimming will be fine. I'm already in a good twice a week routine. I would like to add a day of doing TI drills at a pool where I can stand. I have skipped the last four practices though in order to taper for & then recover from the marathon.

Biking.  Hm.  The Carmichael book is written for the former 20-something hot shot, only twenty years later. It assumes a level of knowledge about bike racing that I don't have. It extols the virtue of a power meter.  I'm going to check in with my bike shop and see what they sell/say about this.  My Garmin really helps my running. So I assume a power meter would probably help me analyse my cycling. But learning curve.  When I feel good about my legs again, I would like to try the tri-training with the club and go for some more group rides.  I have a Sunday club I can ride with if I want more distance.   I can ride in the mornings. It's light enough and the weather is nice(r).


edited 21 Apr to add: I got a little further into the book: Following a lengthy discussion extolling the virtues of power meter training, finally the truth: "power meters are still quite expensive ($1,000 to $3,000), and it's unrealistic to expect all cyclists to invest in  them". Ya' Think?  I'm thinking I bought the wrong book. Maybe the book is still useful. The rest of the truth: "The truth is, in terms of effectiveness,  the difference between training with power  and with heart rate is a matter of degree."   Blah blah blah.  Oh, and I hate abbreviations. Jargon adds so much unnecessary distance between writer and reader.

Running. I would like to run faster. That makes me ask myself why, and whether I am willing to do what it takes. The First program could help me do this, I think. I have the endurance I need, but not the speed. And I'm not quite sure where to find my "entry" level in First - since my paces are hardly on their charts, but I trained well and ran a marathon (and two halfs, and two 16ks in the last year).

Core training: one weakness I have identified is focusing only on running and skipping the gym/lifting.  I'm putting my desire to learn Cross-Fit on hold. Basically, I'm finding it too difficult to teach myself, in addition to the other activities I like. And I'm quitting my gym membership to save money. So no Oly weight-lifting.  To make up for these deficiencies, I'm following the workouts I have in the book Core Performance. I really like them. I can do them at home. And they're oriented for sports/functional fitness. I am confident these workouts will help my tri-sports tremendously.

Nutrition:  get leaner. Be deliberate about planning & packing my meals. No grazing.

Putting it all together. I need to settle on a tri-specific training plan or cobble together my own bits & pieces, and see how it goes.  I have my eye on the number of training weeks remaining. It's okay and recovery is essential.  I don't want the hip thing to turn into an injury that dogs me this year.  The other piece is mental training. Daily sitting or walking meditation and working my way through the exercises in Working Out Working Within.  The pieces from that book that I brought on the marathon really helped me.

Next week's Assigned Run: 10 km.

Next week: Core workouts x3; swimming x2; three key runs; and I'll think about throwing a morning cycle into the route.  The weather's cooperating right now. And I just love to ride my bike.

70.3 in 10

I just registered for the blistered-skin or something like that Half-Iron distance triathlon in Isle of Portland in the UK.

This is a dream come true for me, thanks to my friend Judy's fine race selection. In the fall of 2009 I had been puttering about the Ironman Europe race calendars but hadn't found one that matched my needs for 2010. And Judy, being true to her deepest desires, found this grand race and I caught her excitement.  Here it is:
Bustinskin Middle Distance Triathlon – Weymouth and Portland National Sailing Academy. Covering plenty of the scenic Dorset Countryside, 1.2m swim, 55m bike and 13.1m run. (26th Sept).  That little m following the numbers? That's miles. The scenery looks simply gorgeous, and I am positively thrilled by the idea of race officials who speak the same language as I do - albeit most folks think Americans stopped speaking English 200 years ago.

Unfortunately, we'll be a week too late for these offerings that caught my eye.

“Men in Pants” Fundraising Walk along Weymouth Esplanade raising money and awareness for Orchid Cancer Trust.   I support men wearing pants. It's a good thing.

Royal Naval Association new standard dedication – Service to take place at Nothe Fort, Parade of Standard along Weymouth Esplanade.  I do believe this means they're raising a new flag.

All kidding aside, I have loads of the best kind of work in front of me. PLAY! The event is far enough in the future that I can get serious about improving my swimming, and September is the perfect month to finish a strong season of sport.

I plan to warm up with the Oly Tri in Amsterdam in June and maybe the beach challenge in my home town in August.   Time to start making lists!  I like being slightly frightened by my goals and dreams. There's a rush of excitement before you regain your senses.   I registered for the race and made hotel reservations before I could change my mind.   Now I'm reviewing training plans and thinking about next week's ski trip and April's marathon. And my knee is feeling better. 

Yesterday, easy jog for 30 minutes, 3k at ZERO degrees. Gotta love winter.  My right knee feels fine this morning. No shag carpet scraping sounds.

What will 2010 hold?

I'm reflecting on 2009. Five successful races. I learned valuable lessons from each. I'm looking forward to 2010.  Registering for a race motivates me to train regularly.   I like the crowds and vibrant energy at events. 

I registered for the NYC marathon lottery.  I've already registered for the Rotterdam marathon in April.  I'm looking around at the other possibilities for next year.  I'd like to race the City-Pier-City again, but I'm unsure how to work it into the training schedule for Rotterdam.  I will run Amsterdam again. And perhaps Berlin.  Who knows. The Hague Road Runner club looks like it might be fun to join up with, and I also found a local Dutch Triathlon group.

I would like to compete in triathlons again in 2010. Some months ago I mused about becoming Iron Fit. Then I looked at my finances and decided the first step would be to do some "foundational training" in that department before incurring travel expenses and race fees for an Ironman.  The other issue is a planned trip to the US during the summer, which competes with the Iron calendar in Europe.

2010 will bring me better fitness and health.  I will continue to get leaner and stronger. I can do this.

Begin with the end in mind

I've decided to run my first half-marathon. I had so much fun running my first 10k in March, the City-Pier-City in The Hague, that I immediately started looking for my next goal. A half-marathon seemed impossible. So I picked a 16 K race, La Grande Classique in Paris in September. Then some of my colleagues at work talked up the Amsterdam Half-Marathon. So I set a new goal and will use the Paris race as a training tool.

I am using these goals to help me achieve my ideal body weight. I will use this blog to share my training plans, my progress, and my trip across the finish line. To help me meet my goals, I've enrolled in e-coaching with Jeff Galloway.