Now that the taper has started, the physical beating starts to ease but the mental pretzels begin to form.  Stay focused and stay positive, attitude will go along way with this.  Finishing up with the 'gatherings'...the kit I'll wear, the goods for the truck,  the emergency gear for the bike and run, and the emergency gear for medical intervention if needed.  Main bike, Cervelo p2sl, is in the local tri shop, http://www.all3sports.com/, and I'm picking that up tomorrow, she's getting all tuned up by their great staff.  Top shelf knowledge and service there.  I try to take my bike in to those guys before every race so that I can rest assured that it's in good hands.  I'm starting to stash away the stuff I use, means a big mess for 2 weeks.  (Sheri, I love you, baby.  Thanks for putting up with another year of my crazy escapades!  I couldn't do any of this without your help.)  

Some other things that I'll be using..Gatorade/CarboPro/HJ for standard fuel, Nuun and some other supplements to keep electrolytes in order, the well timed Red Bull, Gu  Roctane gels/chomps (love BllueberryProm), PowerBar Bars (but I'll be using my fair share of real food to get through the day),  Body Glide, Chamois Butter, De Soto arm coolers (and beanie) to help stay cool, Giro Atmos helmet, Rudy Project SportMask shades on the bike, my trusty Oakley's on the run, Nike Lunarglides splitting time with K-Swiss K-ona for the run, and using Polar's cs200 and rs400sd for feedback on HR/speed/time during the trip.

Heard from Scott Jurek on Twitter, that was real cool.  To hear supportive words from Scott means a ton to me.  I'm no poser, just a dude doing something a little nutty and putting that energy to a good cause.  And having a ton of fun getting ready for it!  Its been a wonderful opportunity to continue gaining some endurance and while helping others down the road, very happy about it!

Check in real soon.
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Route Info 06/21/2010
 
First Part:
www.mapmytri.com/ride/united-states/ga/-buford/656127781954948883

Second Part:
www.mapmytri.com/ride/united-states/ga/mansfield/355127782378177564

Home Stretch:
www.mapmytri.com/ride/united-states/ga/-pooler/157127782406436145


Wish I was smart enough to get the map to show up here, but you'll have to settle for the links.


One more week of training before the taper.  I'm getting nervous and I can feel the concern from others creeping in.  I'm not referring to those that say 'no way', I'm talking about the friends and family that are more concerned about the heat than anything else.  And I'm still stuck on the fact that the drivers are going to be bored out of their minds!  And, yet, they're staying committed!  Thanks guys! 
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....that is, tell me it can't be done,  Tell me 'No Way'.  Tell me 'Too Big', that I'm in over my head.  Very possibly, you're right.  It may be too big, some mechanical might happen, hell...we may get arrested or run over.  But, I need you.  See, I might not get run over, might not get sick, might actually get away with pacing and nutrition decisions, and what if... the fitness holds up?!  This is when I need to remember you, to remember you when you told me it can't be done.  I may lose sight of all of the chemo patients throwing up in their lap or crying in their loved one's arms because they don't think they can do another treatment.  And if that does happen, I will turn to you for strength.  I will remember that look, the one that wreaked of 'I won't say it to your face, I'll just wait til your gone'.  Let me thank you now.  You've helped this cause, you've helped all of the future patients, you may have even helped your grandkids.  Because, time will tell, but you may have just helped this bunch of screwballs pull this off.   If you're right, I'll take the punches.  If you're wrong, I'll be sure to thank you personally.


Bike-lots
Run-lots
Swim-for therapy


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First of all, I'm surprised at how rested I feel.  Went big for a couple of days following a recovery week, took a day off, and then went light last night with a swim and a short, barefoot run.  Got a good night's sleep and I feel fresh today.  This will come in handy this weekend.  Saturday calls for an long rehearsal, 8-9 hours, that will start around 3 am.  2 hr bike, 1:15 run, 4 hr bike (with a strong group), finishing with another 1:15 run.  Pace will be pretty ez, except when I meet up with the group ride.  This should have me done in time to get to Isabelle's Bday pawty!  Sunday will call for a lighter day, 3 hours with the group ride in the morning and possibly a 1:30 run in the heat of the day. It's Father's Day and I want to hang with m'crew.  My point is...I feel pretty juiced, gonna keep it pretty ez tonight and tomorrow so that I can get the most out of the weekend's workout (see yesterday's blog!). 

Back to the barefoot run...I've become a big fan of small doses of barefoot running.  I'm not a great, wouldn't even say good, runner.  I've been sold on the fact that barefoot running will tweak your gait to a much more efficient state, naturally.  I tried this last year and did too much, too soon, got some tendonitis and became frustrated.  This year, I've done much shorter runs and ignored any pace or HR work.  MUCH better, not much faster, but I can hold my pace longer than I used to, and fatigue much later.  Technique work + increased fitness= good stuff!  However, as I learned yesterday, I should keep to the early morning or late evening barefoot runs ;)  You see, when you run barefoot over terrain that has been baking in 95deg heat all day, the sidewalk and roads might tend to leave their mark, OUCH!  Brought home a couple of nasty blisters yesterday.  Pretty sure it had to be from the heat cuz I try to do this run about once a week and my feet are pretty tough.  I really think they're heat blisters.  Not bad enough to keep me out, but I will take care of them.  There not as bad as Terenzo's feet, check this out http://mobile.tweetphoto.com/25054858

Check in real soon,
C
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It's ez to get caught up in the number of training hours or training miles.  Big numbers are required if the athlete is to succeed at endurance stuff.  Success is relative, tho.  For a pro, its the podium.  For everyone else, success is personal.  I've slipped  farther and farther away from the need to shout from the rooftops to everyone who will listen about how many hours or miles I put in the week.  Some people like updates, will ask, and I'll share.  But the science of stressing the body with overload and then recovering pays off on goal day.  So, at this point, I've stopped measuring the 'workout week' as a 7 day stretch that I need to get 'x' number of swim/bike/runs in.  I now look at where I want to be for a given event, and start building 'stressor' workouts that are sandwiched between a prep day and a recover day.  This takes patience and trust.  It definitely takes longer than 7 days to hit all three dislciplines.  Prep day might be a light swim and/or bike or run.  Big day includes longer rides and/or runs, or high intensity LT workouts, or weird stuff like late at night, early in the morning, or heat of the day.  Then recover the next day may be a light swim or even off.  If I'm feeling fresh, a light spin on the bike or a short barefoot run is reasonable.  But it has to be short and light.  As a busy husband/dad/professional, this has worked well for me this year.  I seem to be able to stay focused on the real world priorities while improving fitness to meet demanding goals.  The most important aspect of this is patience.  To keep your eye on the big picture, and to keep moving forward to it.  Not to fret over a day off, if its well placed.  It may turn out to be beneficial in the long run.  I hope to continue endurace sports for many years.  And I believe that this training philosophy will help me keep rolling, to keep showing up for many years, and hopefully, to stay in pretty good shape both mentally and physically.
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So, any concerns of having too big of a layoff have been laid to rest.  9 hours of training over the last 36 hours.  I choose to give each workout a specific goal.  Some focus on volume, some on intensity.  The last few weeks were about dark training.  After a week in the islands, I looked at that as the beginning of some serious heat acclimazation.  Rolled that into the return to training, and 8 of those 9 hours were in the heat of the day.  At this point, dumping miles upon miles is not as effective as getting ready for the specifics of the 24 hours, in my humble opinion.


Speaking of specifics, summer shower just rolled in...I better get out there!
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Just finished an awesome recovery week, in the Virgin Islands, cruisin' to celebrate Joanie and Jerry's 50th!  Lil' running, lil' spinning, open water swimming (snorkeling), great way to recover!  Too much eatin', tho.  I know how to fix that.


Tried to post the route last time...epic fail.  Still trying.  Computer idgit here.  Here's what I can say:  Georgia State Bicycle Route 35, March To The Sea.  Sherman's path from Atl to Savannah is a historic bike route, too.  Tying in Lake Lanier through Dacula to Monroe to the route, rolling to Savannah, and through the historic downtown (Liberty or Oglethorpe still to be decided), and then one long, open (ie hot & windy) stretch to the beach.


Excited to have Fleet Feet Sports, http://www.fleetfeetjohnscreek.com/, and PT-Solutions, http://pt-solutions.us/, helping out with products and services for this journey.  Both of these places have been staples in my training and I wouldn't be getting to the start line without them, much less finishing.


Friends and family have been great.  The drivers are going to have it as tough as I will, can you imagine....one car will be scouting the route ahead (TomTom GPS) and the support car and I will be chasing it, albeit, very slowly!  So, 2 cars rolling using at least 3 peeps, so 1 can chill or sleep or whatever.  Ans says she can make the whole trip, journalling with pics and an occasional video.  BTW, I'll try to add a quick vid tonight, she wants to practice.  


Just finished a nice 4hr ride, first half was solo and steady, then hooked up with my group, Frazier Cycling http://www.fraziercycling.com/, for the second half.  WHAT A DIFFERENCE have a group makes.  A pace that is a grind when you're by yourself is so much easier and enjoyable when you have 10 riders blocking the wind for ya.  Think I could get the group to carry me the whole way?!


So, now, breakfast, cut/edge grass, run, help E clean the cars, then a short and hard brick.  Check in with you tonight!
Picture
Picture
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Liking this route that was done a few years ago, but, it...toook...FOUR...days to finish!  And we're gonna rock it in 24 hours!  Still adding the part from Lake Lanier to around Monroe and gotta add the end to Tybee. 

<iframe src="http://js.mapmyfitness.com/embed/blogview.html?r=c8817b728fb319d92d8e8e559152a4d6&u=e&t=ride" height="700px" width="100%" frameborder="0"><a href="http://www.mapmyride.com/ride/united-states/ga/atlanta/349050683368">ATL-SAV 4 day bike tour</a><br/><a href="http://www.mapmyride.com/find-ride/united-states/ga/atlanta">Find more Bike Rides in Atlanta, Georgia</a></iframe><!-- MMF PARTNER TOOL -->
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Great run last night.  Practicing the dark stuff.  The night was bright as could be with an awesome big moon.  Made me think about how helpful it would be if we have a clear night for the big brick on July 9th.  But, no control over that, so won't worry about it.  Night was full of fireflies, felt like a kid playing in the yard on similar evenings 30 years ago.  And, thought of the kids that are enjoying that stuff now and how they get 'it'.  Enjoying the now.  

 Practicing the pace now.  And the run felt really good.  Just kept thinking about the importance of conserving energy and running softly.  Aches and pains will start early in the day, have to minimize those to make it thru the 24 hours.  After about 1.5 hrs running, started feeling like I would rather go to bed.  Then...I started thinking about all of the people that this is really for....those that I know...and those that I'll never know...and their kids.. and all of a sudden I had covered another 4 miles.  That is the power of doing something for a purpose greater than self!   This will be hard on me, the athlete, but this pain is nothing compared to those who we race for.  I was very impressed at the energy jolt this gave me last night!. 

Keith let me know of the bad news for the family of Kayla Rodriquez.  3 years old, and now, she and her family and friends have a big, long fight on their hands.  Go Kayla, pulling for ya.
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