More Maine Pics

These pictures are from Acadia National Park where we spent 2 days hiking and swimming at variouses places in the park. As you can see from the pictures the place is beautiful.
We had so much fun that my diet and training was put on hold while on vacation. We feasted and we played.
Now I have to see how I hold up in this heat on the track today. The heat index is supposed to be 110 today.

Friday Maine Pics

Here are some pictures from our Maine trip on Friday at Reed State Park Beach, Maine

The grandpups braving the 58 degree ocean while PapaLouie checks out a shell

Fleeing from a Tsunami












The making of our beach abode
















We're going to Acadia National Park Saturday morning.
I should have more pictures posted Sunday night.

A Maine weekend

Papa Louie will drive up to Maine this weekend to bring home his grandkids that were visiting their dad. Before they return to Cleveland on Monday they will visit Acadia National Park for some site seeing and hiking. He will also try to squeeze in an 18 mile run and find a beach to do some open water swimming this weekend.
Updates to follow.
Everyone else have a great weekend!

Track then Swim

TSICK (pronounced like the onomatopoeia word tsk) is defined as T for a Track workout, S for a Swim workout, and ICK is the feeling you get while working out on the track in sunny, 80 degrees, and 80 percent humidity.
The track workout began with a 2 mile warm up at a 7:40 per mile pace. The heart of the workout was a 3 x 1 mile repeat with only 1 minute rest between each mile. Each mile was run at a 5:40 per mile pace. The track workout concluded with an easy 1 mile cool down run to the pool for a 20 minute swim.
The "ick" feeling was during the run portion and the "ah" feeling was the relief enjoyed while in the pool.

Monumental 20 miler!

I would have to admit a few days before running my first 20 miler in over 11 years I had some doubt and fear of accomplishing such a run. According to my training schedule this was to be my first of five 20 miler runs and was to be run at a 7:30 pace. It's scary when you think of the distance and the pace. But, thanks to Brian, who emailed me earlier in the week, asked to run the 20 miler with me. The thought became less daunting because I realized that I would have someone to run with. He is also using the same training schedule to train for this coming October Columbus Marathon race.
This morning's temperature was 65 degrees and a light rain was falling down. Brian arrived at my house at 7:00 am. We started our run by heading down to the Cuyahoga Valley National Recreation Area onto the towpath trail.
Brian wore a Fuel Belt for his water and gel needs. I had 2 packets of gel on the waist band of my shorts. We stopped at the 6 mile marker for water and gel. We made it to the 10 mile turnaround in 1:11:31 which was about 3:29 faster than scheduled but it was mostly down hill and I think we were comfortable with the pace. On the return we had a couple other pit stops and managed to run the split in 1:12:30 for a total time of 2:24:01, which is a 7:12 per mile pace. Overall I felt pretty good. I think with the near ideal weather, water and gel supply, and good company the run afforded us a good confidence builder and a setup for continuing the remainder four 20 milers.

Buckeye Lake Triathlon

As many of you who are from the mid west area know that it was one blazing, sizzling, scorching, hot, hazy, and humid weekend. My saving elements from these weather conditions during the International Distance Triathlon were: my water bottle, 3 gel packs, and lots of ice cold cups of water.

Race morning I was up at 5:30 am from a sleepless night of camping at a party happening KOA camp site. It was a camper trailer weekend with special guest Chubby Checker. I didn't take the time to find him rather I went to Olive Garden to enjoy a whole wheat pasta spaghetti meal. For breakfast I had a banana, Cliff Bar, and some orange juice. I drank sips of water up to the start of the swim portion of the race. About a half hour before the start of the swim I slurped down a gel pack and chased it down with more water.

The Swim I thought went well. I did not have much problems navigating the 2 lap swim course and my effort felt like I was working hard but under control. I even felt my bilateral breathing was going well and that I was maintaining concentration on form and technique. It wasn't until I saw the race results that I noticed that my swim sucks. I finished 61 out of 75 finishers. Maybe one of these days I might learn how to swim.

On the Bike I started with a gel pack and washed it down with some water. During the ride I would drink 2 sips of water from my water bottle every 10 to 15 minutes. At the closing miles of the ride I squeezed my last gel into my mouth with the last few sips of water. My bike rank was 19 out of 75. The bike course was a beautiful rolling ride through farm country.

For the Run I enjoyed the 2 water stops where the volunteers were handing out ice cold cups of water. I was glad to hear them say, take as much as you need, because I gulped 2 cups and poured 2 on my head. I thanked them and ran on. My run rank was 5 out of 75. The run course was an out and back with lots of shady areas.

In conclusion, I had a great race probably because I was well nourished and hydrated. And don't let anyone tell you otherwise, a triathlon race does indeed start with the swim. I feel like I have so much catching up to do during the rest of the race but I guess that is what makes the sport so much fun.

To view my 14th overall place view the Buckeye Lake Triathlon Results web page.

Swimming at the beach!

Today I had the chance to swim at Edgewater State Park Beach during lunch time. The water quality was good, and a water temperature of 74 degrees. Life guards were on duty both on the beach and out in the water floating around on a surf board. I told a life guard that I would be swimming back and forth across the beach by the buoys. It felt great swimming in fresh water and not in a chlorinated pool. I am hoping to hit the beach once or twice a week and if anyone wants to meet me for a lunch swim let me know.

Iron Yoga Review:
Anthony Carillo a nationally ranked triathlete guides you through a 60 minute strength training power yoga workout. The workout combines the use of light dumbbells (1-5lbs) with traditional yoga exercises. Since yoga is new to me I first watched the DVD before I followed along doing the exercises. When I did follow along using 5lbs dumbbells there was no way I could perform some of the exercises trying to focus on proper technique and balance. To complete the workout I ditched the dumbbells and even then had to modify some of the exercises from advanced to intermediate to beginner. This is good! I can see if I continue to use this DVD there will be improvement in my overall balance and strength.

Saturday I drive down to the Columbus area for the Buckeye Lake State Park Triathlon on Sunday morning. I will participate in my first and only International distance (1.5 K swim, 40K Bike, 10K Run) this year. I am looking forward to having fun.

Hot and Sunny on the Track!

It was brutal on the track today. The hot sun spanked my butt. I wore sun glasses, and a mesh cap. I brought a bottle of water with me too. I started out with a 1 mile easy warm up at 8:05 and then attempted to run 5 miles at a 6:22 per mile pace.

1st mile flew by in 6:18.

2nd mile I went on feel and did not look at my watch for each lap and did it in 6:40. I thought that's what I get for not paying attention to my pace.

3rd mile was pushed for a 6:08. After the 3rd mile I realized I'm running all over the place and the heat began to take a toll on me and I was feeling nauseous.

4th mile was done in 6:24.

5th mile was a dismal 6:37.

I finished the 7th mile in 8:03. I went home, showered, ate, and crashed for an hour while reading Marathon from Hal Higdon. I'm feeling better now. I need more adjusting for hot weather running.

Home Run!

It is good to be back home from 2 weeks in Alaska followed by a 1 week family reunion vacation in Deer Creek State park, Ohio. The 3 weeks flew by and on most days I couldn't tell you what day it was. I managed to get in some decent training and it paid off on today's 15 mile long run. Today's weather was a hot 81 degrees and 55% humidity. I took off running from my home without any water hoping to find some along the route. By the time I made the turnaround to head back home there was no water to be had. I knew I needed water but my head was still clear and I wasn't hallucinating so I was hoping to survive the last 6.5 miles back home safely. To top off the run there is a 6 to 7 percent incline of 2 miles to the finish. Thinking of the ice cold water in the fridge kept me going to the finish. I managed to keep a steady pace of a 7:04 per mile to finish in 1:46:07. And I know I am tempting the running gods when it comes to hydrating on the long run. I don't think the Greek legend Phidippides wore a fuel belt or had much water on his long run. It was only after running 300 plus miles did he collapse and died. I promise I won't go that far. I'm working on fixing my water supply for my next long run.

More Alaska pictures:

Our ship the Zuiderdam at port in Juneau, Alaska

Cruising in the Tracy Arm near Jeneau

Exploring Mendenhall Glacier

Bus tour in Denali

My favorite picture in the Chugach mountains outside Anchorage.