tag:blogger.com,1999:blog-73405547546531754842024-03-05T02:13:57.138-08:00CoachGrant.netRamblings of a Southern California TriathleteGrant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.comBlogger51125tag:blogger.com,1999:blog-7340554754653175484.post-66838947152822353352015-05-17T09:18:00.001-07:002015-05-17T09:18:05.543-07:00Recovery WalkRecovering from surgery last Monday, I did this 5K walk. Enjoy!<br />
<a href="https://www.youtube.com/watch?v=9bo_hJdMOp4" target="_blank">Cucamonga Challenge 2015</a>Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-65524671645160596712013-10-20T16:07:00.001-07:002013-10-20T16:09:59.816-07:00Racing BeautyI raced in the <a href="http://www.dltevents.com/off-road-events/xterra/xterra-epic-iron-mountain.html" target="_blank">Iron Mountain Xterra Epic Triathlon</a> this weekend in Arkadelphia, AR on DeGray Lake. In a netshell, it was the most challenging, but most beautiful off road race I've done. <br />
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It started with a clean lake! While the bike was extremely challenging, the entire ride I was amazed at the terrain and the scenery. And the run...a three loop run climbing the DAM hill with each loop. Tough, challenging, but fun!<br />
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Definitely one to consider in the future.<br />
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Train safe!<br />
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<br />Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-57938714645503478052013-09-04T10:22:00.001-07:002013-09-04T10:22:26.872-07:00Always train for your next performanceI'm sitting here at lunch with an aching back. While many suffer back aches from long rides on the bike, I've never had that problem, likely thanks to a good bike fit! Today isn't any different. My back isn't hurting from a long bike ride. Nor a long run. Not even for doing too much yard work. I'm hurting because I wasn't prepared for last "performance".<br />
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Monday was Labor Day. We decided it was a good day to rent a boat, enjoy a local lake, and do some water skiing. Mind you, over a decade ago I skied nearly every weekend. How hard can doing it once a year be, after all?<br />
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I jumped in the lake and, of course, had to go out on one ski like the old days. I popped right up (OK, with a LOT of work climbing out of the water) and proceeded to cut back and forth. I felt a little less stable than years ago, but figured it probably the ski. Eventually, I felt a little tired, dropped the rope, and decided I would do a few minutes on two skis (even though my back felt a little tired). <br />
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I was amazed how simple it was to get up on two skis after just having skied on one. I continued to cut back and forth across the wake, showing off to our exchange students a bit, and finally dropped the rope.<br />
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My back was now feeling very tired, even somewhat sore. I've felt it before coming out of T2 in triathlon before, and it eventually relaxes and goes away. Well...not this time. Since then, I've been wincing every time I stand, bend, or really attempt to do much of anything. I can tell it is only muscular, basically overuse.<br />
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Yep, I hadn't prepared my core for the riggers of water skiing (and probably pushed it too long as well). I needed to make sure I was better prepared for this performance. <br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com1tag:blogger.com,1999:blog-7340554754653175484.post-52191076140098878492012-07-15T15:05:00.000-07:002012-07-15T15:12:27.599-07:00Let's DiscoI completed the Disco X-50 Triathlon today. This race is put on by <a href="http://www.dallasathletesracing.com/" target="_blank">Dallas Athletes Racing</a> and was more or less the same course as the Texasman X-50 they held back in May. <br />
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Surprisingly, the day was cooler than May's race thanks to yesterday's thunderstorms. Unfortunately, the rain didn't cool the lake down. It was 84 degrees rendering it not wetsuit legal (read: Grant will swim slower). It felt sort of weird at the race start with 69 degree air while running into 84 degree water. I was able to execute well and even pass two folks in my age group within the last mile AND hold them off with a sprint to finish to be sure.<br />
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I felt I had a better race today, and certainly felt better AFTER completing the race. There were a couple of changes I made that likely account for this. First, I gave myself a taper which I did not do prior to the Texasman. Second, I eased back on the bike, riding in HR Z3 (rather than Z4 in Texasman), and pretty much kept my Power in the Z2-3 range. Third, I eased into the run, starting out in HR Z2 and then easing into Z3, ending in Z4. Finally, I used <a href="http://www.hammernutrition.com/products/endurolytes.elt.html" target="_blank">Endurolytes</a> throughout my race, taking two every hour.<br />
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Next race: <a href="http://www.playtri.com/dirtyrock" target="_blank">Dirty Rock Off Road Sprint Triathlon</a><br />
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Train safe!<br />
-CoachGrantGrant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com1tag:blogger.com,1999:blog-7340554754653175484.post-37902501342907147892012-04-08T17:41:00.002-07:002012-04-08T17:41:47.844-07:00A Week of RecoveryThis past week was the most challenging recovery week I've ever, ever faced. After racing the the Texas Independence Relay last weekend, I decided to take two days of complete rest (i.e. no training or workouts). Monday and Tuesday I felt fatigued, but thought that Wednesday would be better and a couple of easy workouts would help. On Wednesday I strolled into LifeTime, swam an easy 1500 meters at a nice slow pace followed by a spin class where I went relatively easy.<br />
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All day Wednesday the fatigue continued. "This will end soon," I thought to myself. So on Thursday, I did a sort of tempo bike ride on the trainer followed by a five mile run. I still felt terrible all day on Thursday. I could not wake up! <br />
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Friday I slept in again and proceeded with another rest day. I STILL felt fatigued all day. Saturday I woke up feeling just OK, but had to ride the Tour Dallas, since I had registered for it along with my entire family. It was a nice, slow "Tour" of Dallas on the bike. <br />
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Finally, I was feeling better. I still felt a bit sluggish this morning, but was able to pull together an 8 mile run and a mile swim. Still feeling fine and looking for my regularly scheduled Monday "rest" day. <br />
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Evidently the multiple "tempo" runs last weekend on minimal sleep took a greater toll on me than I anticipated. Looking forward to a better week of training this week. <br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-26120002532156448842012-04-02T06:58:00.001-07:002012-04-02T06:58:46.304-07:00Texas Indepence Relay<div class="separator" style="clear: both; text-align: center;">
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We started the race at 11:18am on Saturday (March 31, 2012) in Paige, TX. Well--we actually started the night before at the pre-party...but that's a different story... None of the 11 of us on the team had done this race (or I don't think anything like this race) -- ever. </div>
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The Texas Independence Relay is a 203 mile running race in which teams of 8-12 people run 40 relay legs that average 5 miles, this year starting in Paige, TX and always finishing at the San Jacinto Monument. It (sort of) is a tribute to the march of Sam Houston on march across Texas to hunt down Santa Ana. This year there were over 200 teams racing.<br />
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It was an incredible, intense, exhausting, and extremely logistical experience. We were challenged to make sure our team runner assigned to the next leg was staged and ready take the handoff BEFORE the current runner arrived at the exchange. We were challeged by each of us essentially being required to run three to four 10K's at a fast pace within a 28 hour period of time--with minimal sleep (I caught about a total 2.5 hours of intermintent sleep the entire two days). Oh, and it was HOT and HUMID! We had to work through issues such as one of the vehicles breaking down, one of the team members having to run our first leg, play in a band at the Beerfest in Austin, and then come back and run some more relay legs. When some of us attempted to sleep, we were woken early. Due to the cooler temps overnight, the team could run faster, causing us to be ahead of schedule. We had to get our next assigned runner to the correct handoff point an hour ahead of what we anticipated. There were many, many more stories/memories that I and the other team members could share.<br />
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I found this personally challenging. By the middle of Saturday night I was tired, my stomach was rebelling, and I still had more three more 6+ mile legs to run. The anticipation of the runs...and the desire to run them fast (in the dark, alone) built up anxiety. I stated before my last 6 mile leg in 88 degree humid temperatures that I would never do this again.<br />
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However, the team members stayed in great spirits, worked well together to get us to the finish. Never again--well, maybe.<br />
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Train safe!<br />
<br />Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-75047898035022742492012-03-28T07:04:00.000-07:002012-03-28T07:04:28.270-07:00Hard Work Pays OffBecause I was in a "recovery" week, I had purposely set my alarm to wake me up 30 minutes later than my normal time. I woke up this morning feeling fatigued. I hadn't slept well for some reason and moved my rest day out to Friday instead of the normal Monday to make sure I got a rest day in before the racing the Texas Independence Relay this weekend. I almost went back to bed, but at this point, the dogs insisted on being fed.<br />
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Today was a scheduled time trail test where one regularly rides the same course every four weeks to see how you are progressing with your training. The course I use is called the Computrainer 10 Mile Time Trial, a 10 mile slightly hilly course. I ride it as fast/hard as possible, letting the Computrainer collect speed, distance, and power (measured in watts). If one is improving, average watts during the ride would increase, indicating my training is cuasing improvement. A decrease in average power from the last test would likely indicate I'm losing fitness.<br />
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So I fed the dogs and trudged over the Computrainer. Warm up the trainer and my legs for 10 minutes, calibrated the machine, reset the course, and started. After halfway through the test, my average wattage was much higher than I expected! I thought that I likely had pushed too hard and the payback would come during the second half by my legs giving out, bringing my average way down. It didn't happen! I hung onto the same average wattage for the remainder of the ride!! This was a 4.4% improvement. For comparison, in the previous four weeks, I only gained 1.3% in average power output.<br />
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I couldn't believe it. Even though I was not in the "mood" to do this test, the training I'd been doing the previous four weeks (since the last test) must be working!<br />
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I proceeded to cool down for five minutes, logged my workout, updated the stats in my training plan using this new test data and am rejuvinated to continue training hard.<br />
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Train safe!<br />Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-36905736914296554202012-01-23T06:25:00.000-08:002012-01-23T06:25:30.597-08:00Need New Mountain BikeSaturday, January 21, 2012, I raced the DORBA Frozen Endurance off road race at Johnson Branch State Park. I did the 4 hour solo option, with the goal being to do as many laps of the 7.3 mile course as possible within that time. This was the first event of this type I've done. I had a stated goal of doing two laps.<br />
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Upon arrival, the guidance from the park and race officials was very good, and they were very patient with my newness of this experience, often having to explain things two or three times regarding packet pickup and parking. We (a neighbor of mine whom I convinced to try this event as well) picked up our packets and dropped off our "pit" gear (it was 35 degrees, so I brought lots of layers), parked, and rode our bikes back to the start. First disappointment was that our packet was a number that went on the front of the bike. No t-shirt or other goodies. Now, I realize this is a race, but most races provide a "trophy shirt" at a minimum. <br />
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The start was a LeMond start. We set our bikes out on the driveway, walked back into the woods and when the whistle blew, we had to run to our bikes, jump on them and go. It was a madhouse. I simply walked to my bike, knowing I would not be at the front of the pack.<br />
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The course was well marked. They diverted us around the most rockiest part of the course to avoid major crashes. Although there were some challenges along the way such as steep drops and climbs, rocks and roots, it was hard (for me), but not extreme. I completed my first lap in 1:16 and after using the bathroom in the pits, my neighbor pulled into the pits at 1:18. We agreed to try to do three laps at this point.<br />
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The second lap felt easier and faster than the first, but I now had fast racers starter to lap me, so I had to keep pulling over to allow them through on the trail. This brought my lap time nearly equivalent to the first. I refilled my Camelback and started my third.<br />
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On the third lap, my legs started to feel fatigued (my longest off road ride to this point had only been 2:30). I again was being passed by faster riders and started to notice that where I had difficulty going at higher speeds over rocks and roots, my shoulders and arms trying to absorb the shock of the trail, they were able ride over that stuff as if it were flat ground. This is where I realized if I were going to stick to this sport, I needed a new bike (I was on a Schwinn Protocol 1.0).<br />
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I finished three laps in 3:51; technically I could have started a fourth, as they allowed as many laps as possible as long as you STARTED your last lap before 3:59:01. I was concerned that if I pushed another lap, I may end up injured. My neighbor was already in the pits, even though I had been riding ahead of him. He called it quits after two laps. At this point was my second disappointment--no food or finisher party.<br />
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Lessons learned:<br />
<ol>
<li>layers were good to adjust for the temperature throughout the race</li>
<li>bring all your own food, including post-race meals</li>
<li>bring chairs for before and after the race</li>
</ol>
I will likely do more racing like this, but on a new bike.<br />
<br />Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-41613487677239530462012-01-02T09:17:00.000-08:002012-01-02T09:17:32.721-08:00Registered for Off RoadI've got about another month or two before I have to commit to triathlon bike training, so I decided to continue getting the most out of my mountain bike. While I actually can't wait to get out and do some serious cycling on the road, learn new routes around Dallas, and meet new people, I registered for the <a href="http://www.dorba.org/event/2011/2012-dorba-frozen-endurance-series-johnson-branch-state-park-sponsored-sun-and-ski-sports" target="_blank">2012 DORBA Frozen Endurance Series at Johnson Branch State Park</a>, a four hour solo off road race (one attempts to get the most amount of 8.8 mile laps within four hours.<br />
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Given this new race added to my annual training plan, I need to continue to practice. I fractured a rib or two back in late September, and therefore I'm still not re-confident in my off road skills. Yesterday I went out to Rowlett Creek Preserve and was able to ride ALL the trails out there, walking only minimally. Now I realize that most of the trails our there are "green," but there are a few "blue" and "black" trails. I was still able to get through all of them, boosting my confidence.<br />
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Looking forward to this new experience.<br />
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Train safe!<br />
<br />Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com1tag:blogger.com,1999:blog-7340554754653175484.post-64411671384144107522011-12-30T06:23:00.000-08:002011-12-30T06:23:22.509-08:00A Serious GapI have officially resided in Richardson (DFW area) since September 2011. Since moving in, I've been in search of a triathlon club and/or group with which to train, especially on the weekends. <br />
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I moved from Houston, where I was very active in <a href="http://www.houstonracing.com/" target="_blank">Houston Racing Triathlon Club</a>, a huge club ran by members for members. They offered training groups at various locations throughout that big city. They had regular social activities, and weekend long runs and rides. Members stepped up and volunteered to support and coach each other. And best of all membership dues are minimal.<br />
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I have been looking for something similar in north eastern Dallas (east Richardson, Garland, Firewheel, east Plano) area, even calling upon U<a href="http://www.smwtriathlon.org/" target="_blank">SAT South Midwest Region's</a> Council members with whom I'd served with in the past. What I've found (so far) is that there are number of "triathlon clubs" in the area, but they are centered around a coach or coaching staff, not the members. Now, they are more structured, and likely more professional in their presentation, but all of this comes with higher fees. Could I improve with these groups? As a Level 1 USAT Certified Triathlon Coach, performance-wise, probably not. All I am really looking for is some people to train with on a regular basis, building camaraderie, and support each other (for safety) during long bike rides.<br />
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There are a number of cycling groups with which to ride (<a href="http://www.planobicycle.org/" target="_blank">PBA</a>, <a href="http://bikemart.com/" target="_blank">RBM</a>, <a href="http://www.dorba.org/" target="_blank">DORBA</a>). Most of the road rides actually go right by my neighborhood. I've ridden a few times with RBM and found that most of the folks are roadies that insist on hammering the home stretch, leaving people like me, unfamiliar with the routes, searching for a way back (I'm glad I have a GPS on my cell phone!).<br />
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I'm calling out to those triathletes in the east Plano, east Richardson, and Garland areas. Have I missed something? Or is this is a serious gap in the triathlon community in the DFW area? Is there a need for for a club similar to Houston Racing Triathlon Club in Dallas? Or does it secretly exist?<br />
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I will continue to search for training partners.<br />
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Train safe!<br />
-<a href="http://coachgrant.net/" target="_blank">CoachGrant</a>Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-39290349527713764992011-11-21T07:10:00.001-08:002011-11-21T07:44:05.402-08:00Racing with the New BMX PedalsThe pedals and ride proved out to work for me yesterday at the <a href="http://www.redemptionrp.com/NBCDu2011" target="_blank">Sabertooth Duathlon</a> at Natural Bridge Caverns. <br />
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The race started in the "belly" of the cave as a time trial start. You had to climb out of the cave as part of the first two mile run. Then you proceeded to the bike. There were four duathlons going on all at the same time, three road races and one off-road (the one I chose). <br />
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The bike couse was tough. It was rocky, full of rotting tree limbs and bark (aka unprocessed mulch), and hills. I had been doing quite a bit of practicing in <a href="http://www.singletracks.com/bike-trails/rowlett-creek-preserve.html" target="_blank">Garland</a>, but was not real prepared for this course. While portions of the trail were jeep trails, much of it was a fresh cut, technical nightmare (for me). Rock after rock, rut after rut, more "mulch" sucking the life out of my tires... There were two technical (extremely rocky) decents that I just walked down. Then of course, what goes down, must also go up; so this race director decided to pick the toughest climbs possible.<br />
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By the second climb, my rear derailer was having issues, leaving me no choice but to walk it up that hill. The remaining few miles were fortunately on a dirt road. I quit shifting my rear derailer to try to keep the cassette in tact enough to make it back to T2, using only my front derailer to address changes in terrain.<br />
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Entering T2, my son walked up and said he caught a stick in his rear wheel that ended up tearing up is rear derailer, and had walked his bike in. He ended up running the second run for the heck of it.<br />
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Based on the technical difficulty of the course, I was really glad I had my BMX pedals. I didn't have any major falls as a result, and where I did have to walk, it was easier with running shoes on that the cleated shoes. Leading me to a first in age group win. I am going to continue to use my BMX pedals.<br />
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I recommend trying out this race if you want to test your off-road biking skills.<br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-16670320646458784052011-11-14T11:13:00.001-08:002011-11-14T13:59:33.085-08:00Mountain Bike PedalsI've been learning to mountain bike now for about nine months. I have only been able to ride about a dozen times in those nine months, so I'm not exactly progressing as fast as someone practicing three to four times a week would in those nine months. Nevertheless, my confidence was growing as were my skills...until about six weeks ago.<br />
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I was out at <a href="http://www.singletracks.com/bike-trails/rowlett-creek-preserve.html" target="_blank">Rowlett Creek Mountain Bike Trails</a> ready to really go all out. I was there a week prior and really felt strong and skilled. So now I was going to really push it. At the turn from loop 1 onto loop 7 there a big rock in the way. The week prior, I'd gone over that rock five times...but not this time. I hit and it shot me back; feet stuck in the clipless pedals, and down I went right onto my chest and chin. After several minutes of attempting to catch my breath, I finally was able to continue my ride; albeit painful. I then attempted my ceremonial "brick" run, but couldn't even run a single step. OUCH!<br />
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This injury started me analyzing my mountain bike riding, crashes I'd had, and (lack of) skills. Interestingly, I found the root of all my injuries stemmed from not being able to get my feet on the ground before another part of my body did. Now, I realize I'm not supposed to need to do that...but as I suggested, I'm new to mountain biking and started this at less than appropriate age (read: older). With this realization, I went out and purchased some BMX pedals.<br />
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Yesterday, I went out rode again at Rowlett Creek. I hesitated over that rock that forced me to crash a few weeks back, but managed to get over it (finally) without incident. I also had a few other close calls, but with the new pedals, my feet hit the ground before anything major occurred. I even discovered that when I chickened out on some parts of the course, it was very easy to step off the bike and lift it over the obstacle.<br />
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I know it isn't the most powerful way to pedal, but I'm more confident riding with my new pedals. I get to test them next week at the <a href="http://www.redemptionrp.com/NBCDu2011" target="_blank">Sabertooth Duathlon</a>.<br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-34937207703119933732011-11-06T17:03:00.000-08:002011-11-06T17:03:39.669-08:00Where did that come from?One of the advantages of relocating to a new city is I get to race some local races that are "new" to me. This morning I was able to race the DRC Half Marathon, a race put on the by the Dallas Running Club. My next big adventure is the Cowtown 50K, so I figure doing some "short" races such as half marathon would be a way to inspire me to keep focused on training as well as get out and see some new venues.<br />
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The race was in its 35th year, and the logistics proved it. Shuttle service from various parking lots, clear signage for bag drops, food tents, etc. And even a nice beer garden!<br />
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Lately, I've really had a hard time with the psychology of training and racing. I'm just having trouble feeling "it". Same mind games started with me this morning. I told everyone that I'll be lucky to run a 1:45, so I lined up between the 1:40 and 1:50 pace groups. When the horn blew and we started running, I started to think..."Wait a minute, a couple of years ago I was able to run a 3:19 marathon; I certainly ought to be able to run a 1:40 half marathon!" By mile 3 I caught the 1:40 pace group and proceeded to run by them. I never saw them again. My <a href="http://www.zappos.com/product/7710250/color/3" target="_blank">Timex Ironman Global Trainer</a> said I was averaging 7:28 at mile 5. The course started to move up hill and when I passed mile 6 (after a steep climb) my watch reported that mile was 7:42.<br />
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"Uh-oh, there goes the race. My pace is starting to fade already." I decided to focus and hang on. By mid-point I was still at a 7:28 pace. I decided to see if I could pick it up. I recall a quote from my friend Alex Bump who said toward the end of long run, "Tighten the core and stay light!" So that's what I tried to do. My pace picked up with my last mile being at 7:12. I finished with a 1:37. Whoa! Where did that come from?<br />
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Racing continues to remind me to stay confident and trust your training. <br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com1tag:blogger.com,1999:blog-7340554754653175484.post-62410108164791504852011-10-16T19:22:00.000-07:002011-10-16T19:23:02.540-07:00It's not just about the run!I road with a group out of the major bike store located in Richardson, TX this morning. The riders consisted of casual bike riders, bike racers, and a few triathletes (you can tell the triathletes by the arrowbars and horns on the bikes). <br />
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During the ride, I started chatting with another rider about a variety of topics, mainly just to pass the time. The subject turned to triathlon. He told me one of college friends was a triathlete, who asserted that triathlon was just about the run. We talked some more on this, and I was disappointed that this sort of misinformation is out there. <br />
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In our sport, we must be good at all three sports (plus transitions!) and then play to our strength. We have become not just adequate swimmers or coast on the bike; we have to work to get really good at all three sports. Then I contend you play your strength in a race to finish as fast as you can.<br />
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I had a client that was a good swimmer and an even better runner, but he was an awesome cyclists. Before one half ironman race, we discussed strategy. As I worked through the numbers, it became obvious--swim well, bike hard, and hang on for the run. In other words, work his strength, the bike. It worked. He went on to qualify for Team USA in that race!<br />
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It's not just about the run. Become good at all three sports, but come race day, play to your strength.<br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-18396298452156675362011-10-09T15:53:00.000-07:002011-10-09T15:53:41.461-07:00Back to RacingI had the opportunity to race the Cooper Fall Sprint Triathlon yesterday. Even with the rib injury, it felt good to get out and race! Temps were perfect, the wind a bit strong, and the after party breakfast was outstanding!<br />
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Can't wait to race again next week!<br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-49114405440770940832011-10-05T11:39:00.000-07:002011-10-05T11:39:48.886-07:00Forced RecoveryLast post I mentioned the need for recovery. Over the last couple of weeks, I got to experience forced recovery. Not due to over training, mind you, let's just say due to agressive training. <br />
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About a week and a half ago, I was out mountain biking with my son. I've gotten a bit more experience since moving to Dallas, so in the "must show off mode" I started out hard and fast. Upon reaching my first real rock to overcome (which I went over 5X's the previous weekend), when I hit it, it shot me back and back hard. All I remember was my face heading toward the rack. I moved and did what ever I could to avoid it. That rendered my entire left side taking the brunt of my fall. <br />
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I'd never experienced anything like this before. I couldn't exhale nor inhale. My son was asking if I was OK; I tried to answer, but nothing was coming out. I stood up and walked around, and still couldn't really breath. Finally, I was able to start breathing.<br />
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My arm was bleeding, and my chest hurt a bit, but decided to continue on and rode for the remainder of my ride. At the conclusion of the ride, I had planned a brick run...that was when I found out how bad my fall must have been. I jogged three steps and stopped. The pain was too much for me.<br />
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So I was forced to recover and go easy. I was still able to run last weekend's <a href="http://espnwwos.disney.go.com/events/rundisney/wine-and-dine-half-marathon/">Disney Wine and Dine Half Marathon </a>with my wife, albeit at a nice recovery pace.<br />
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Stay healthy and train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com1tag:blogger.com,1999:blog-7340554754653175484.post-31007200181069728972011-09-20T06:12:00.000-07:002011-09-20T06:12:17.894-07:00The Need for RecoveryMore is better, isn't it? If four fast intervals at 10K pace is good, then five at 5K pace must be better. If the coach calls for 10 miles, doing two extra miles has got to be better. This is trap many of us get pulled into, especially when we aren't seeing results. "If I just put in my time / effort..." <br />
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This approach will actually hamper your performance and possibly lead to injury. It is important to follow your plan. When the plan calls for an easy day, go easy. Recovery allows your muscles to heal and grow. When it calls for a day off, don't workout. Enjoy it. With a little recovery, you may just get faster.<br />
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Train safe!<br />
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Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com1Richardson, TX, USA32.9481789 -96.729720532.8948799 -96.8086845 33.001477900000005 -96.6507565tag:blogger.com,1999:blog-7340554754653175484.post-30274052255385529342011-08-09T19:25:00.000-07:002011-08-09T19:25:57.158-07:00Sub 10 hours!No, I'm referring to my Ironman time, although I do wish I could perform that well! Since I've had my attention diverted to things such as starting a new job in a new city, selling my current house and purchasing a new one; AND the fact that I was getting a bit burned out with all the endurance training, I've backed on my weekly training hours--below 10 hours a week. <br />
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I've discovered a couple of interesting factoids during this process:<br />
<ol><li>I'm not tired all the time</li>
<li>I have found it much easier to get out of bed for those early morning workouts</li>
<li>I have gained weight</li>
<li>I want to race</li>
</ol>Next race: Nation's Triathlon!<br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-78377515349689009002011-08-03T17:32:00.000-07:002011-08-03T17:32:38.340-07:00Mountain Biking Ain’t EasyAfter training and racing my fourth Ironman distance race, I started to get burned out. Perhaps it was too many long sessions without a real good break, or maybe it was just boredom with the swim, bike, run routine. Whichever, I decided it was time to change my routine a bit by buying an inexpensive mountain bike and do some off road riding. I envisioned leisurely riding through the shaded woods, hearing birds chirping, and easily pedaling up and down slight inclines with minimal effort.<br />
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After excessive evaluation, I purchased a Schwinn Protocol 1.0 from the local discount retailer and head to the <a href="http://www.teamsmack.org/the_anthills.htm">“Ant Hills” of Terry Hershey Park</a>. I find the trail head just off Eldridge and coast into the trees. Uh-oh! I think to myself, “Who put all these rocks and roots along the trail?” And, “Geez, don’t they maintain this thing? How am I supposed to go up that hill with all those ruts in the way?”<br />
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After a while, I’m doing more pushing and pulling my bike than actual riding. I’m thinking to myself some more, “Can anyone actually ride on this stuff?” Just as I again dismount to push my bike up a small, steep hill, another guy smoothly zooms past me while looking very relaxed. He made it look so easy!<br />
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Since that day I’ve continued to try to enhance my mountain biking skills. I’m still not fast, nor relaxed. Just this past weekend I was able to ride over terrain that I was originally pushing/pulling my bike over; not with ease, but with tremendous effort, concentration, and focus. Mountain biking ain’t easy.<br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com1tag:blogger.com,1999:blog-7340554754653175484.post-13935928049464370832011-06-19T13:36:00.000-07:002011-06-19T13:36:35.830-07:00Ironman RecoveryI'm now four weeks into my Ironman Texas recovery. I've actually raced two races during this period:<br />
1. Race for the Pennant 5K in Houston--placing 2nd in age group.<br />
2. Dirty Rock Tri, an off road triathlon--placing 3rd in age group.<br />
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This past week I finally started to feel almost back to normal; not that dreaded fatigue that makes me wonder how much longer the workout is going to be...even after only 15 minutes.<br />
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Next up on the schedule is el Scorcho 50K on 7/17/11 starting at midnight.<br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com0tag:blogger.com,1999:blog-7340554754653175484.post-53639538744334968262011-02-18T06:12:00.000-08:002011-02-18T06:12:57.456-08:00Back to full scheduleI am pleased to report that my foot is able to withstand my full running training load again. Last week I was able to put in 31 miles, with my longest run being 14 miles! Woo hoo! Additionally, I did a 3 mile test run (something I have my clients do in their recovery weeks when they are not racing). I was able to pull off a 19:40 for those three miles!! After over five weeks without runnning, I was shocked I could push myself that fast.<br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com2tag:blogger.com,1999:blog-7340554754653175484.post-23650185114433443112011-01-19T13:10:00.000-08:002011-01-19T13:10:00.947-08:00Someone is still pulling my legI've lapped my fourth week with this silly barefoot running injury. I have been training the equivalent time I'd normally training running on the elliptical machine. Monday, I ran one mile on the treadmill. I ran it at an easy pace, and it wasn't all that bad. Unfortunately, I went back to a bit of a limp later on Monday and Tuesday. Today is a bit better, but haven't run since Monday.<br />
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I'm registered to race on Sunday in Frost Yer Fanny, and still planning on running the Houston Half Marathon on the 30th. I wanna run!!<br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com2tag:blogger.com,1999:blog-7340554754653175484.post-77182201271407281972010-12-26T19:41:00.000-08:002010-12-26T19:41:53.523-08:00One Week LaterIt has been a little over a week since I fractured my foot. I continue to hobble around, but with much greater speed and efficiency now. I'm also getting in my biking, swimming and strength training and trying to substitute my running by doing the equivalent time on an elliptical machine. I'm even wearing the special prescribed shoe as regular as possible.<br />
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Based on the pain, however, it looks like it will require the full six weeks of recovery before I can run. :-(Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com2tag:blogger.com,1999:blog-7340554754653175484.post-55829890711901516212010-12-21T10:50:00.000-08:002010-12-21T10:50:03.955-08:00The PrognosisSo I go to the doctor yesterday about my foot. I knew I was in trouble from the start when the assistant asked me the make and model of the shoe I was running in when the injury occurred. "Well, ah, self made huaraches, sort of like barefoot running." I get a stern look and get sent to X-Ray. Mind you, I chose this doctor because she regularly runs ultras, so I knew she'd understand my compulsive behavior with endurance racing.<br />
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A few minutes later, the doctor (<a href="http://www.houstonfootandanklesurgeon.com/">Dr. Stacey Bacon</a>) enters the room and immediately starts to lecture me on how I should not be running barefoot. It seems she was already briefed by a doctor/neighbor/friend of mine that morning about my background. She even knew I had switched from the full Houston Marathon to the half. I mean she went on for at least five straight minutes about how running barefoot is not a good idea. Since I was in to see her due to barefoot running, I'm agreeing with her the entire time--yet, I had to endure the whole speech. Now that wouldn't be bad, except my wife was in the room and loving every minute of having another women read me the riot act!<br />
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Dr. Bacon quickly reviewed the X-Rays, which showed nothing unusual (stress fractures won't show up until they start to heal). She reviewed my foot and symptoms as well. She said she's not sure if it is a stress fracture or something like a stress "response". So I go back for more X-Rays in three weeks. At that time she can determine if it is actually fractured or just bruised up. Until then I'll be focused on cycling and swimming.<br />
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Train safe!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com1tag:blogger.com,1999:blog-7340554754653175484.post-26684498016245223342010-12-19T17:00:00.000-08:002010-12-19T17:00:10.225-08:00Don't Go BarefootWell, an end has come to my experiment with running in minimalist shoes. Friday morning I ran a three mile warm up, planning to run an addition seven in shoes. After about 2.5 miles my right foot really started to hurt, so much so that I really wanted to stop. I pushed it home anyway. <br />
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I then changed into shoes, even though my right foot really hurt. I thought that maybe it was one of those types of pains that sometimes go away when you start running again. Unfortunately that was not the case. I could only go another 1.7 miles before I threw in the towel.<br />
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Since then I've not been able to walk on it. Saturday morning the top of my foot turned black and blue. Then it swelled up and I'm still having a hard time walking on it. I'm afraid it is a stress fracture. I see the doctor tomorrow morning. As a result I've changed from the Houston Full Marathon to the Half Marathon, hoping that I can at least have a fun walk that day (today was the last day to make the switch, otherwise I would have waited until after the doctor looked at it).<br />
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Looks like my focus will be on cycling and swimming for the next six weeks.<br />
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So, in conclusion, I don't recommend following the barefoot craze. I will not be prescribing this for my clients. Nothing beats a good pair of running shoes for running.<br />
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Train safe (do as I say, not as I do)!Grant Andersonhttp://www.blogger.com/profile/08922765099596648080noreply@blogger.com2