Darren's Smell The Fat Burnin' Journal II

[IronIc]

Yay, congrats Donna!

[dartol]

Thanks all!

I got in a run this morning, less than 2 weeks away from my duathlon!

3.31 mi 00:41 12:23 pace

Not bad after 5 days with no workouts including 2 days driving and a day walking and running around spectating a Half Ironman!


Darren

[dartol]

Bike/ Run Brick today

Bike 13.53 mi 00:49 16.4mph pace

I was pretty much playing on the bike today... traffic stops, etc. but I would crank it up and ease it down... then stand up and sprint to get started when I had to stop, racing cars from red lights. I am happy with my average, feeling pretty good about my bike for the upcoming Duathlon!

Run 0.92 mi 00:11:16 12:14 pace

This was tough after the bike today, still learning what I can do there. But not bad, I'll take it!
less than a minute ago

Darren

[Stenn]

How long are the different legs of the race?

[dartol]

How long are the different legs of the race?

2 mile run, 13 mile bike, 2 mile run. The most challenging is the second run after the bike. It takes some practice to get used to that switch, but I am feeling pretty good about it now.
http://www.out-loud.org/duthebear.htm
Come check it out!


Today's run:
4.51 mi 00:55 12:16 pace

It was tough getting started this morning, but once I got going, wow! The run felt good, I was running much longer stretches without walk breaks. This included two ONE MILE stretches without walking, that is huge for me! I only had about 3 minutes to go to round out the second mile as I got back home, so I just kept right on going until I finished it.

Just noticed both of my one mile stretches were at 11:32 pace, I'll take it!

Darren

[Stenn]

Looks like a do-able event. I look forward to hearing how it goes for you.

[dartol]

Looks like a do-able event. I look forward to hearing how it goes for you.

Thanks man!

Lifted yesterday, nothing spectacular since I don't need DOMs right before my last training weekend before the event. I'm taking the day off today, then hitting the bike in the morning!
Sunday I am planning on doing short bike/run/bike/runs mostly to practice the transitions.

Darren

[IronIc]

Hi Darren! How are you today?

[dartol]

Hi Darren! How are you today?

Hi Penney! I am hangin' in there, how about you?


Bike ride today:
32.86 mi 02:10 15.2mph pace

Ugh, felt like I had a headwind no matter which way I turned today. Could be partially me though, my wife said I looked terrible last night. I am really tired now. Work stress, maybe I trained too hard the other days this week... probably a combination of those things. I even had to change a flat before I left! I had put on a new front tire and I guess I nicked the tube with the tire lever when I installed it.

8 days until the Du... my plan is to practice bike/run transitions tomorrow then only do some light training this week... focus on recovery.

Darren

[Stenn]

Sounds like a good plan. Get plenty of sleep and eat well.

[dartol]

Pre-race freakout week! Hasn't been too good... Monday afternoon I ran along with Cassie as she rode her bike but my knee was bugging me. Different pain than usual, on the inside. I tried running again on Tuesday morning but quickly decided that was not a good idea and rode my bike instead.

Wednesday I had been sitting in meetings all day at work... on the same leg something around the lower outside of my quad just knotted up while I was sitting. It is sore now. Argh!

I saw Dr. T yesterday, she works miracles on these kind of things. She did some Graston Technique (kinda like being skinned with a butter knife), Active Release Therapy, and Cold Laser. It's feeling better already this morning. I think I will go for a walk this afternoon, maybe run just a little to see how things are feeling.

Tomorrow I will work out my race place and checklist, go pick up my packet, and pack everything up.

Darren

[Stenn]

I'm excited for you, man! I look forward to hearing how it goes at the big race.

[dartol]

I'm excited for you, man! I look forward to hearing how it goes at the big race.

Thanks Steve! Still not sure if the knee is gonna cooperate. Not looking too good right now, I just went for a 2 mile walk. I tried to run a little but get stabs of pain. Looked back at my journal and i see the problem... that last long run with the two one-mile stretches I hadn't done before. Last week. Not a good plan!

Darren

[dartol]

Well, I had to make the call on the race today... I did consult with my chiro and told her what was going on . She said "Go with your gut. It never lies."

My gut was telling me I'd be crazy to try to run on an already unhappy knee. I made it unhappy by pushing too much... which is likely what I would do again in a race. Even if I could run through the pain I was likely to tear it up more. Pain wasn't really that bad, but as much trouble as I have had with my knees I at least want to listen when my body is telling me something.

My wife asked her training buddy what he thought... he said I could get through it if I took it easy until the last mile or so. As long as there is no popping. Well, last night when I went just walking I had quite a bit of popping.

My wife also noticed swelling around the knee that I hadn't seen. Ok enough red flags here... I decided to just call it and did not go pick up my race packet today.

I think it is a little more angered after the therapy work on Thursday... but that was necessary work. My 2 mile walk last night seems to have angered it more... so running two miles twice just would not be smart.

Anyway... I will just have to let this heal for a few days and then see what else I can do. Perhaps a running only event for now. There are several around on Oct 30.

Darren

[dartol]

I'd like to point out the irony of my very first post in this journal and my current situation... I just don't learn do I?

Darren

[Stenn]

Oh well, that's too bad even though it sounds like you made the right call. I hope your stupid knee is feeling better soon.

I'm about to semi-reluctantly sign up for an Olympic lifting meet in two weeks even though my ankle still hurts from an injury I got two weeks ago. If it ain't one thing, it's another, eh? Sometimes the best you can do is the best you can do.

[dartol]

Oh well, that's too bad even though it sounds like you made the right call. I hope your stupid knee is feeling better soon.

I'm about to semi-reluctantly sign up for an Olympic lifting meet in two weeks even though my ankle still hurts from an injury I got two weeks ago. If it ain't one thing, it's another, eh? Sometimes the best you can do is the best you can do.

Thanks man! Of course it feels better this morning... but that is without running on it. I suspect it will be back on track soon, just bad timing for the event. I'd blame luck or Murphy's Law but it was just from me pushing myself too hard for the event.

Yeah I was reading about your ankle in your journal, hope that heals up quick!

I am looking to see what other races are around in a few weeks...

Darren

[dartol]

4.22 mi 00:55 13:01 pace

First real run in almost 2 weeks since my knee was bugging me. I took it easy on the intervals, started 2/1, then went to 3/1.5 and back. Felt a little weak, but was Ok. Pretty good overall, as long as I ease back into it I think I will be able to do a 10K on Oct 30!

Darren

[Stenn]

I'm glad to hear that the rest did you some good.

[dartol]

I'm glad to hear that the rest did you some good.

Yep, looks like I am gonna survive. LOL

Darren

[dartol]

3.31 mi 00:46 13:50 pace

Took it easy this morning, legs felt heavy since I have not been running much in the last few weeks since my knee started bugging me. Knee was pretty good today, felt just a little unstable. I have also been having some gastrointestinal issues the last couple of days, I almost had to jump behind a bush a time or two. I won't be doing a 10K like I had hoped for this weekend but I can at least do the 5K! It's a Monster Dash with a Kid-K, so Cassie will have a blast with that. Costumes are optional, I think I will wear my vampire t-shirt.

[Stenn]

I'll need pics of you in the vampire shirt.

[dartol]

PARC Monster Dash 5K 3.14 mi 00:36 11:25 pace

Results timed by my Garmin, the official ones were slightly better because of when I started and stopped timing. This run was great for me! I stuck to 4 to 5 min run intervals with one minute breaks. Best run I have had since February and I was even wearing my Gladiator costume! 170 Average HR though, I was not taking it easy! LOL
http://connect.garmin.com/activity/54859364

Pics to follow! I went with the gladiator instead of the vampire shirt Steve, sorry... hehe

Darren

[Stenn]

Gladiators are good too. That website is pretty nifty! How'd you get all that info?

[dartol]

Gladiators are good too. That website is pretty nifty! How'd you get all that info?

Data is downloaded from my Garmin Forerunner 305.
https://buy.garmin.com/shop/shop.do?pID=349&ra=true

It's great for keeping track of distance and pace when training. It does heart rate too. You can set it to yell at you if you go too fast, too slow, etc. as well

I also use it for biking! I have a cadence sensor for it on my bike.

Darren, supergeek

[Stenn]

That's very cool! I probably won't get one, though, since I've been trying to do all my running indoors these days.

[dartol]