Khan!! (The Winter Storm, that is!)

Classic Moment from Star Trek II: The Wrath of Khan

So, the winter storm Khan struck on Friday creating an ice skating rink on all roads.  I think the image above about covers how all triathletes, cyclists and runners feel when there is over an inch of ice on the ground!  We may not be marooned on a barren planet by our arch-nemesis, but we have been regulated to the dreadmill and our trainers.  Not to mention, that in the south grocery stores are completely out of milk and bread!  Why is it that as a native of North Carolina that whenever winter weather strikes milk sandwiches are the staple?  It make me happy as a vegan because there are plenty of juices, nuts and other delicious things.  I will say that living in a college town it is milk, bread and beer that disappears from the aisles.  Now, if it is delicious IPAs I can get behind that choice!

I thought this was funnier than seeing what I REALLY looked like!

So, as the last blog stated I was hit like a freight train with a sinus infection!  Aside from dealing with Khan (yes, it is still funny!), I only lifted this week at ABsolute Fitness NC .  I was trying to be as cautious as possible because crude had been slowly creeping into my lungs.  According to Joe Friel, endurance coach extraordinaire this condition could lead to greater complications.  So, I didn't do any real triathlon focused training this week.

Oh, and this raises a question.  I was introduced while hanging out at one of Greensboro's fine late night establishments as an Ironman.  I politely tried to correct this error by saying I've only conquered the 70.3 distance twice, but throughout the night I kept being introduced as "Ironman". Now, I intend no disrespect to those who have finished the hallowed 140.6 distance, but at what time do you just let it go?  (Mind you the guy had been enjoying the fine establishments for some time that evening.)  I thought it polite to let it go, but to you guys I am apologizing because honestly, I have yet to earn the right to be called a true "Ironman".  (Well, I do have that really cool suit that flies...)

Introducing...

Mike at Off'nRunning Palladium!  He's a winner (according to the mug he's sporting!)

Locals, pop by Off'n Running at the Palladium and say hi to Mike.  He's from Ithaca!  When I first met him I was wearing my Big Red Cornell sweatshirt and had to graciously clear up that it is my younger brother who got the real brains in the family.  I simply just rep the awesome, comfortable sweatshirt he got me a few Christmases ago.  Mike, along with the rest of the OnR Palladium crew can hook you up with all your Khan surviving needs.  I bought a new pair of bright orange Saucony arm warmers and Hot Hands when I visited there after school was dismissed three hours early due to Khan on Friday.  (Yes, I am going to keep referring to the storm by name!)  So, when you are able to get out after being frozen in go so hi to Mike and maybe he'll hook you up with a mug and some hot chocolate!

Triguy (me) and Kurt at the halfway of a crushing 11 miler!

After being iced in and having a sinus infection, Capt. Kurt got me out and we did a crazy 11 miler!  I posted in it on the Daily Mile.  We started extra slow posting 10-11 minute mile splits and on the way back dropped the hammer doing 8:30-8:10 mile splits.  The last mile was 7:29.  It felt like we were flying!  I was simply glad to get out of the house.  (Although, I must say I have caught up on some serious Hulu!  New Girl has become a bit of an obsession!)  The Chipotle after the run tasted amazing!!  Gauc is seriously one of the most delicious things ever.  

Now for this week's installment of Joking on Jester

Jester taunts me whilst I'm down!

This unofficial taunt you created for me on and posted on Facebook was awesome!  Let's see I lifted twice this week and today I did run 11, but being knocked down with a mean case of sinuses left my Daily Mile quite empty.  But, I'm going to turn it around!  Let's see as for you, I have seen posts about "running" on elliptical machines and "riding" on recumbent bikes.  

Your new bike, sir!

This sir, is your new bike!  It comes equipped with the latest and greatest safety flag.  You can carry all your nutritional needs for the Azalea Super Sprint Tri in the rear compartment and the water bottles fit neatly under the seat.  I guess with the luxury and comfort of this fine machine you won't have to worry about saddle issues.  I know that while I'll be flying through the course on the Speed Concept that you'll be riding in reclined style on this trusty new steed!

My protection from Khan!

Well, Tri Folks stay warm and safe out there!  Remember that there is nothing wrong with hitting up the dreadmill if it means that you will stay up right and not slip and bust open your face on ice left by Khan.  (Or in Kurt's case get attacked by little dogs!)  I will say that Kurt and I are a bit scared because The Sarge is returning from Colorado.  She has spent over a week at elevation!  She will be crushing it when she returns!  

Have a great week and I look forward into getting back into a better rhythm (otherwise I'll endure more taunts from The Jester!)  So, I'll close this post with a video that sums up the frustration ice, cold and colds have created this week!

Snow, Sickness, Slapstick and Scandals...

What a week!  A lot has happened within the world of Tri-craziness and beyond.  (Well, I must state it would be completely egotistical to say things don't happen outside the world of Tri-craziness.)  I hope those of you who read the title caught on the alliteration.  That is a just a little fun with the English language I like to have as an educator.

Patty and Russell on the bridge on the Bicentennial Greenway.

It snowed buckets on Thursday night in the Triad.  (OK, maybe 4 total inches, but that is a lot to us Southerners!)  It did not only snow buckets, it thunder snowed.  I was invited to go out, but due to the training schedule and my crazy work week fatigue had set in in a major way!  I was completely wiped out!  (I must admit that I even skipped my scheduled trainer ride.)  I thought that I might take a nap and regroup, but then it started to thunder snow and that is simply stuff one reads about in the Bible (Lewis Black, 1999) and I simply wasn't going to risk that!  

Ron "Bane" Kennedy putting me in the hurt locker!

Besides, I had already had the hurt put on me at 6:00am at ABsolute Fitness NC with Ron "Bane" Kennedy.  Yes, we call him Bane when he gets into trainer mode just like Bane from Dark Knight Rises.  He truly has transformed my overall performance and worked on my muscle endurance.  We all know those times when the aerobic system is still operational, but the muscles are simply toast!  Ron has truly worked with me to build up my overall strength and muscle endurance.  He  compares muscle endurance to having a car that can go from 0-60mph a bit slower than a car with NO^2, but will ultimately outlast the souped up car over time.  Look forward to Ron's interview on this blog in the near future.  It is always interesting to hear the views of a person with a degree in Health and Human Performance who also played football compared to those of the degreed nutritionist +Tara Martine who owns WIN Nutrition (and also holds her pro card in Triathlon, not to mention is a fruitarian.) 

Drink your Greens! Put a hurtin' on the virus!

As the title states, there has been some sickness that has hit me this weekend.  I rode 42 miles with Kurt, John and Tundra and was struggling during the last 15 miles or so.  This ride was an attempt to stay away from the black ice and snow that was left from Thursday night's thunder snow.  I'm not sure what is smarter, riding at 4:30pm as dusk approached in Cary, NC with Brain Lewis or riding two days after an NC snow?  Kurt, who is riding super strong lately, was climbing like a maniac!  Usually, I am able to put a little hurt on him when climbing, but Saturday he was crushing it on the hills.  He chose the route and John and I told him to take a different rode for fear of black ice (truthfully wanting to avoid the massive hill), but Kurt thought otherwise.  I attacked the hill trying to teach him a lesson about going off the path, but cracked like an egg before it is scrambled.  It was here I realized that I was completely DONE!  I was constantly farmer's blowing at every stop light and sign and coughing like crazy.  I'm pretty sure that this came on around Thursday when I was feeling fatigued.  What this is teaching me is that I am going to have to adjust my training schedule to my life.  There was an article on slowtwitch.com that spoke about how all stress in life impedes recovery.  As an age group triathlete finishing grad school and working a full time job (although being an educator often feels like working three or four full time jobs, especially with after school rehearsals), I must remember that recovery is necessary.  Hence the fact that I am changing my schedule from a 10 hour training week to a 7-8 hour training week.  (This cold kept me from my long run this weekend, but I didn't miss veggie fajitas with Kurt after he ran 10 miles).  

Now for everyone's favorite section Joking on Jester!!

Recumbent Sweat?  Is this real work?

Jester, you have been putting in SOME work.  A five mile run here, a three mile run there.  The latest development have been your ventures on the recumbent bike.  You have spent an hour on the recumbent bike as well as a 15 mile recumbent bike ride.  I see the huge level of sweat you produced, but does it really work the same as a 40 mile ride in the hills of the Triad?  I know you have tons of winter gear, get out there on your bike, bro.... rent a Huffy, do something!!  I think you dig the gym ladies checking you out as you sit back and pedal.  Yep, that has to be the truth.  Even though I am suffering right now, I got out there!  I need to see some more posts of you being outside, not to mention have you even entered the pool?  (The pool I swim in at the over commercialized gym The Rush seems terrible, but at least I am getting in the pool!)  Continuing to monitor your progress on Daily Mile as we count down the weeks towards Azalea!

A flawed human who inspired millions

The Lance Factor.  Yes, his stock has plummeted over the past months with the reasoned decision released by USADA that stripped Lance Armstrong of his seven tour wins as well as all wins after 1998.  I am sure all you Enduro-Freaks have watched "The Interview" or at least read some journalist's take on it.  I have just a few things to say about Lance and his confession.  First, it took a lot to go on national television, no matter the network, and admit to being completely flawed and a cheat!  This is not saying he wasn't a bully or that what he did was right, but is there no forgiveness in this world?  Even though he was flawed, a cheat and a magnanimous bully didn't he begin a foundation whose sole purpose was to provide cancer support for those suffering and promote cancer research?  This is not saying that his humanitarian efforts make what he did right, but if he didn't dope and win 7 tours, as well as come in third during in the comeback, would LIVESTRONG be as globally recognized as it is today?  This is not to say that I don't feel betrayed by Lance, but I must remember that I too have flaws and in the eyes of that great I AM greater than all of us no flaw is larger than the other.  So, draw your own conclusions on this man who won 7 tours in an era that was proliferated by performance enhancing drugs.

Patty, Russell and I after 5 miles in the snow!

Well, I hope everyone takes a moment today to reflect on the two significant historical events that occurred.  One being the remembrance of the Rev. Dr. Martin Luther King, Jr. and the second inauguration of President Barack Obama.  Even though we may disagree in these United States at least every 4-8 years we have a peaceful transition of power.  So, whatever your political affiliation remember this fact when you're out and training because in the end we are all Americans and because of this we can live and train free in this continuing great experiment!  On that note, I think I'm going to try to run 4 miles before getting caught up with the mountain of grad school work!

(Sorry, no video this week folks.  Perhaps next week!)

Starting Points: Heart Rate, Shoes and Joking on Jester...

Tweeting all your training to your EnduroFreak Friends.  Even tallies doughnuts burned!

The first real week back and there have been some changes added to the usual training schedule.  I have chosen a half-iron training plan from Triathlete.com.  This plan is a simple plan for intermediate level athletes.  I am following the plan during the week, well almost.  On Thursday I was so tired after the day and the weight session at ABsolute Fitness  with Ron that I did not do the forty minute trainer ride.  (Side note: This is smaller gym with a great culture and climate.  It is much more personal than the larger "other gym".)  I will say that during the weekends I might ride and run a little longer.  Yes, Tara and Kurt get me out there a bit longer.  I was in Raleigh for a NCAE board meeting and still was able to get a four mile run and twenty mile bike ride in the small hills of Cary.  (Follow me on The Daily Mile.)

I think it is smarter than me!

I recently purchased a Garmin Forerunner with a heart rate monitor.  After having read Rich Roll's Ultra Endurance and reading Dean Karnasez's blog about "The Black Hole", I realized that I probably spend a lot of my shorter runs in a higher zone and get no real benefit out of these runs.  I have been working to keep my short runs, except for the pickups, at a heart rate no higher than 150bpm.  The longer runs Kurt and I attempt to keep in the 140bpm range.  Now this is interesting because there are some serious hills in the Triad so we shorten our stride and slowly get up the hill; a totally new philosophy because I love to attack the hills and get up and over.  Isn't the ability to get up and over the hill faster than the other person what makes you the winner???  This slow endurance method is working because if my heart rate gets too high the Forerunner beeps, vibrates and basically screams at me to slow down.  I am curious to see the results of this work as the season progresses.  I also would enjoy any feedback for those who have done heart rate training on a regular basis.  (Yes, I am begging for comments here because this way I know you are READING!!!)

Yes, there are mail and random boxes behind this shot

Let's talk about shoes for a minute.  I have been an avid fan of the Brooks Pure Project Connects.  Brooks recently updated the Pure Project line and created the Drift which is a zero drop shoe.  I tried it on and it fit great around the midfoot but was completely sloppy in the toe area.  I didn't get them!  Jason at Off 'n Running (great LOCAL running store located in Greensboro and High Point.  Great RunNerds in the store that put up with me hanging out) ordered me a pair of the Connect 2's.  (The ones are the bright orange and the twos are the black.)  Brooks changed the upper and left the sole the same.  The upper is almost anti-anatomical and the burrito tongue wraps around the midfoot awkwardly.  The ones seem to simply fit my foot as if it were simply an extension of the foot.  The twos don't seem to slide on as comfortably.  If you look closely, you can see how the toe box curves on the two and remains more open on the ones.  Hopefully, after a few more runs the shoe will better adapt to my foot.  The only downside of the Pure Project line is that the shoes last between 200-300 miles, not like the old heavy stability shoes that would go for 500 miles or more, but they do promote a better running form.  

Taken at Off 'n Running Palladium

While I was trying on the new Pure Projects, Jason showed me the new Altra Zero Drop shoes.  Let me simply say that after running a few strides in them they felt like butter (or for us Vegans "fudder".)  The Torin (the black and yellow shoe) actually felt more responsive than the Instinct (the red and black one).  Needless to say, Connects your days are limited.  Jason even stated that he would order me a pair Altra's trail shoe to try out because I love running trails.  I can say this, The Pure Grit by Brooks is a TERRIBLE trail shoe.  If the ground is even slightly wet you are going to face plant into the dirt.  The Altra Superior Trail shoe has a removable rock plate... simply put less time in the dirt and more time on your feet!!

And now what you all have been really waiting for Joking on the Jester!!  That's right Justin Flint this section is all about Y-O-U!!

The Survivor and I calling out The Jester

You've been on Daily Mile doing some three and four mile runs... good stuff.  I don't see a bike on there!  What's this about your girlfriend going faster than you??  All right, one plus is you have gone fruitarian.  Yes we all know that Flints and Martines like the Steve Jobs diet because they are super smart.  I mean your sister Tara is starting a nutrition business, but I digress.  Azalea is in March!!!  Get on the bike.  Go for a swim!  Remember, I'm coming for you (meatless!  yeah, I read your DM comment, son!).  It is time for you to get with the program!  There are NO BAIL OUTS!!  You may beat me in the swim but the Speed Concept and I will crush you on the bike.  (Now that I have sufficiently talked a lot of blogsmack, I wish you the best and hope to see you on the battlefield.  Oh yes, Joking on Jester will be a regular feature on Tricraziness!)

Mmmm. Chipotle!

Folks, it has been a great first week back to regular training.  I actually got in the pool, TWICE!  This plan I'm following is really working progressively.  I suppose I'll close out this week because I have A LOT of work to do before work tomorrow.  (America where we take work home and continue to work... no wait!  that's called being in grad school, one more semester!)  Until next week, I'll leave with with today's delicious refuel on the right.  (I love guac!!)  

Follow ME!

Welcome to My World!!

TriGuy, Sarge and the Survivor!

Hi there all Tri-Geeks, Endurance Freaks and others who simply enjoy getting out there and racing any and all distances whether it is on foot, a bike or three-ways!  I have been contemplating starting a blog to log my "tri-ventures" and training exploits for the world.  My friend (and sometimes Coach) Sarge aka +Tara Martine finally pushed me into the world of blogging (as well as living PlantStrong, which some call vegan.)  Tara and her husband Kurt have truly been a huge influence over the past few years with my growth as a triathlete.  There are others that have come along this journey and they will most certainly receive a "shout-out", but if not for these two people I would not even be writing this post.  We have created training rituals and shared interesting moments in the woods (all real runners know what I am talking about), but most of all we have become friends through suffering.  These are friendships that will last a lifetime!

This season we have all set many goals.  I am curious to see how being totally PlantStrong will effect my performance throughout the season and there will be other posts about this.  So far, my major race is the Raleigh 70.3 Ironman.  There will be other races along the way leading up to Raleigh, and others that follow Raleigh.  One specific race is the ultimate showdown between Tara's brother, Justin "The Jester", Kurt and myself in Wilmington, NC.  It is the Azalea SuperSprint Tri.  Don't think for a minute Jester that some serious trash talk won't show up on this blog!  Another key race will be another newly added race to the tri-circuit.  Tara, Kurt and I will venture to Sarge's alma-mater William and Mary to race Rev3 Williamsburg.  (I wonder if we'll be going through Busch Gardens?)


Well, folks, thanks for reading and there will be many more posts to follow!  Right now, I need to get off to bed because I have my first swim session of the season early in the morning and that means I need a good 7-8 hours because aside from training I do have a real job and am currently working on a master's degree, but all you Endurance Freaks know that we can't just do one thing, we want it all!!  Happy training and hope to meet new people through all this Tri-Craziness.

Always surround yourself with people equally as crazy!!