Category Archives: General Stuff

Training Tuesday: Rocketman Olympic Triathlon (23 August)

This time, it was personal.

See, last year, I signed up for the bike leg of Rocketman and failed to complete it when my bike broke. Then this year, I lost my Olympic virginity at Renaissance Man with a disappointing time. I was highly motivated to finish this year’s Rocketman well… so I did.

Pre-race and setup

Rocketman is legendary for being well-organized, so I expected all the race logistics stuff to go smoothly, and it did. This was the first year on a new course, after many years of doing the race at Redstone Arsenal, but the race director did a great job of posting the course maps early, marking the course, and generally communicating what the changes would be. Matt and I went to Fleet Feet on Saturday, grabbed my race number and swag bag, and then headed home so I could pack.


That looks like a lot of stuff, and it is. At the bottom, you can see my race number (attached to my Fitletic race belt), watch and heart rate monitor, and Garmin bike camera. My ancient iPhone is running the Wahoo Fitness app so I can watch my heart rate, cadence, and power on the bike; then there are two pairs of (large) shoes, my helmet and swim cap, and 3 water bottles. Not shown: all the stuff I normally take to eat and drink during the race. (Hint: it wasn’t shown for a good reason!)

I packed my bag, loaded the bike on the car, and went to bed. When I woke up, a scant 5 hours later, it wasn’t because my alarm went off. It was because the cat was burrowing under the covers because of the thunderstorm outside. Not a good sign.


I was a little apprehensive about the weather when I went to bed, with good reason. The picture above shows the radar picture as I was loading the car; what it doesn’t show is that the line of storms was moving directly towards the race site. I loaded up and headed out to the race site in heavy rain, not a little wind, and occasional lightning– and it was getting worse the closer I got to Ditto Landing. Luckily, by the time I got there, it was only raining, but the damage had been done (at least to the parking area, which was thoroughly inundated and had turned into a swampy, muddy mess).

While driving, I had my usual shake (50g Karbolyn + a scoop of vanilla protein), at which point I realized that I didn’t pack all the nutrition stuff I meant to bring. Alas. I had mixed up a batch of Mercury and then frozen it in my run and bike bottles, but didn’t bring any gels, waffles, or (my current favorite) Uncrustables.


I picked up my timing chip and got my body marked, then learned that there was a 30-minute delay. This gave me enough time to brave the bathroom line and get everything set up in transition. Because it was overcast, I decided to leave my sunglasses in my transition bag, but stupidly put my eyeglasses in there too. They chased us out of transition and over to the swim start, where two long ramps (probably 25′ or so) were set up to get us into the water. This was a great alternative to picking our way down the rocks on the shore or jumping feet-first off the nearby dock (also about 20-25′ above the water), the other two choices. The race organizers thoughtfully put carpet down on the ramps to make them less slippery. Then… it was time to wait, and wait, and WAIT because I was in swim wave 6. Luckily there were plenty of familiar faces around, including friends from both last year’s Tri101 and this year’s Tri201. One of my favorite things about triathlons is the huge and welcoming tri community in Huntsville, so I always enjoy seeing my posse at local events.


The swim was just OK. I got down the slide with no trouble, then waited near the start line for a wave start. The water was warmer than I expected (and warmer than the air!), which was nice. I didn’t especially like having to tread water while waiting for the start, though, as I worried that it would tire me– I need to work on more efficient treading. The swim itself went pretty much just like the RenMan swim did; I maintained a steady pace, didn’t swim exactly a straight line, and finished with 1646 yards (on a 1500m course, that means I swam about an extra 6 yards– not too bad) in a little over 41 minutes. This was a bit disappointing since I had been breaking the 2:00/100y pace barrier in the pool. However, I finished the swim with plenty of energy, which is always a plus. I feel like I could do the half-Ironman swim distance at this same pace and still be capable of continuing the race.



It had stopped raining before the swim start, but I knew the roads would be wet so I had planned to be conservative on the bike. I got a good start out of T1 (despite having to go grab my eyeglasses out of my transition bag); I had a dose of Chocolate Outrage (that’s a Gu flavor, not a philosophy), saddled up, and rode out. At the halfway point, I was just under my PR time for the 40K distance, so I figured I would come in close to a PR time.. but either the ride was longer than I thought, my math skills are poor, or I inadvertently lessened my effort because I was still about 10 minutes over that time. I finished the bike in 1:38, which kinda sucks. I know I can do better than this. Speeding up my ride is going to be my primary focus going into my next race, I think.

T2 went quickly. I couldn’t find my second Gu, and I didn’t have anything else to eat, so I just swapped out my shoes, put on my 2014 Rocketman visor, and hit the run.


The run was my big success for this race. I ran the 10K course in about 1:01, which is (it’s true) 5 min off my PR for a standalone 10K but almost a 9-minute improvement over my Ren Man time. The cool weather definitely helped; we had a bit of drizzle on the outbound leg, which was a nice addition. The course was flat and fast, although by about mile 4 my legs were pretty tired. On the last half-mile or so I went as fast as I could, so my finish line crossing was more of a shamble.

The post-race setup was decent and pretty standard for races in Huntsville: free pizza, fruit, and a welcome tent set up by Fleet Feet for the Tri201 program participants. However, I have a major gripe: race entrants were promised two free Rocket Republic beers, and by the time I finished there was no more beer. After motivating myself with the thought of a tasty brew at the finish, this was a major disappointment. I did, however, get one of the coveted finisher glasses, plus a nice glass from the Tri201 coaches.

One of the things I most enjoyed about this race is that the announcer stayed on station and called out the name of every finisher. Hearing “Paul Robichaux…. from Madison, Alabama… YOU. ARE. A. ROCKETMAN!” was pretty thrilling. My gun time was 3:30:09, so nearly 10min better than Renaissance Man but still a good ways off from my goal time. Still, it’s only my second Olympic-distance race so I have a lot of potential for improvement.


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Renaissance Man Olympic triathlon (12 July 2015)

Executive summary: this was my first Olympic triathlon. It went better than I expected but not quite as well as I wanted.


This is the second year of Renaissance Man. Last year, my friend Laura (who was in Tri101 with me) did it as her first Olympic, and she spoke highly of how well the race was organized and how much fun it was. I hadn’t planned to do another Olympic before Rocketman, my goal race, but I decided to do this as a checkpoint to assess my fitness and race readiness. I wanted to try to complete it in under 3:30. The last several races I’ve run have been out of town, so one of the things I wanted to see was whether racing away from home has been slowing me down. Another thing I wanted to check out was whether my new race nutrition plan would make a noticeable difference. My coach has me eating a target number of calories (with specific targets for protein, fat, and carb intake) each day. The actual target amount varies according to that day’s planned activities.

The big question: exactly how hot would it be on race day? The other big question: how would I perform on a 1500-meter open-water swim in the scenic Tennessee River?


I should have taken pictures of all the crap I had set up before the race because it was pretty epic. Apart from all the normal contents of my triathlon bag (bike shoes and helmet, running shoes, race belt, towel, transition mat, sunscreen, and so on), I also had food strewn all over the kitchen counter. My coach’s recommendations were for ~ 50g carbs and ~30g protein an hour or so before the race, and I knew that I’d want plenty of Mercury (the hydration drink I use). I mixed all that stuff up on the counter the night before, strapped my bike on the back of the car, and packed my bag the night before.

Race day dawned and I was up and rolling just before 5am; the race venue is about an hour’s drive from my house and I wanted to have as much time as possible to get set up in transition and have a warmup swim. After a totally uneventful drive, I found the place, parked, got my race packet, and started setting up in transition… only to find that I didn’t have a race number for my bike. Yikes. Under USA Triathlon rules, that would result in a 2-minute time penalty if the refs caught me. I went back to the packet tent but they couldn’t make a replacement, so I decided to brazen it out, set up the rest of my stuff, and headed to the beach for a warmup swim. Not, however, before taking this panorama:


My warmup swim went well, the pre-race briefing didn’t contain any surprises, and the singer who performed the National Anthem was terrific. TIME TO RACE.

I’d been fairly nervous (for me, anyway) about the swim. I’d swum 1500+ yards in a single workout, but never without stopping, and never more than about 600 yards in open water. I really felt good about the swim after the easy 600 I did on Thursday– that was just supposed to be an easy cruise without stopping, and that’s just what it was. After a quick warmup, which was really just some splashing, I lined up to wait for the time trial. This race featured an


My target time was 45min, and I ended up swimming 1637y in 41:10. If I hadn’t done such a poor job of sighting, I would have been under 40min. If you look at the course plot on Strava you’ll see what I mean. Still a lot of work to do here but I am überproud of myself for swimming that distance without stopping— that’s a big milestone for me.

Just a shade over 5 minutes, which is far too long. I’ve got to practice this more so I’m not so damn slow. In my defense, I had to go back and get my helmet sticker out of my bag, which was off to the side. I also put on my run belt so I’d have a visible race number–  I was paranoid about our local USAT ref, who is a real stickler. (My friend Tony got a 2-minute penalty for obstructing, so the struggle is real). I also took 200mg of caffeine here.


The ride was pretty decent. I rode about the first half of it in the small chain ring because I’m a dumbass; on one section of flat road, I was doing about 110rpm and couldn’t get above about 20.5mph, and then when I figured it out, boom. My average speed went up after that. (Takeaway: pay more attention). My sustained cadence still needs work but this was very close to a 40km PR for me— my previous PR was done on a group ride (so drafting) with two breaks en route. I actually passed a few people, which was a real treat for me. Had ~40oz of Mercury on the ride + 1 Gu. I probably should have had a third bottle; that’s on my shopping list, though it means I need a new bottle cage.



This was my first race with my new Stages power meter, about which more later. It wasn’t super useful to me, apart from being able to see my average and instantaneous power. I am not yet at the point where I can produce a consistent power output on demand, nor where I can figure out what power output I should be targeting. But I’ll get there.


I got into T2 and out again in just over 3min, which is decent for me. During that time I scarfed down a Honey Stinger waffle, swallowed 4 SportsLegs with a swig of Mercury, swapped out my helmet for hat, and off I went. Next time I need to eat my waffle on the run.


“Trudged” is a word I might use here. The run was miserable. It was my slowest-ever 10K, at a 13min/mi pace. Coming out of transition my legs were leaden. It didn’t help that the first half of the course had lots of rollers and zero shade. I never even saw the famous lions at the University of North Alabama. I guess I was too busy suffering. I had 2 x 8oz bottles of Mercury with me and the first one was gone inside the first mile. Luckily there were aid stations about every mile, although the first one was out of water when I got there! I was pounding water like it was free beer. My quads and calves were both equally bad; I think I need to work on my swim kick, among other things.

I’m really disappointed by this aspect of the race, frankly, because I know I can run a 10K faster than this.

Side note: the hottest I have ever been in my entire life was when I stopped to use a dark green port-a-potty in downtown Florence. Never in my life have I experienced such a temperature.

Race organization

Registration was simple, packet pickup was efficient, and the volunteer support was superb (especially the Borden Dental ladies at body marking and the Listerhill Credit Union staff who manned a drive-through aid station on Court Street, complete with music, food, and ice water). I was disappointed that by the time I got to the finish line, they weren’t still announcing finisher names and times, and that there was nothing other than half-bananas to eat post-race (though some pizza did eventually appear). Overall, you expect these kinds of glitches during a race’s first few years, so I’m sure next year they’ll have them sorted out.

The big takeaways

53 weeks ago, I had never run a triathlon (nor a half-marathon, nor any distance over five miles). On the one hand I am delighted by my progress– I ran an Olympic distance triathlon, something I never would have guessed I could or would do as recently as 54 weeks ago. On the other hand, the gap between how I want to perform and how I do perform is pretty clear. I’m setting some aggressive goals for my next race and will be working hard to hit them.


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Europa Orlando powerlifting meet

“Try a powerlifting meet,” they said. “It’ll be fun,” they said.

That’s pretty much what happened and you know what? They were right. I did, and it was.

After working with CHP for a while, I started noticing my fellow athletes doing these things called powerlifting meets. The basic meet is simple: contestants get three attempts for each of three lifts: the squat, the bench press, and the deadlift. Meets are usually organized according to weight class and age, and there are various federations with different rules on which age groups and weight classes are used, what kinds of equipment you can use, and so on. Everyone who competed seemed to enjoy it, and I was told multiple times about how much I could learn from going to a meet and just watching, even if I didn’t compete.

I thus made a mental note to find a meet that I could go to. I found that there were several powerlifting books on Amazon’s Kindle Unlimited service. I read through “From Gym Lifter to Competitive Powerlifter” and found it super educational, but I still wasn’t quite ready to make the leap. As it turned out, Matt had a choir trip lined up at Disney World, so when I learned that one of my fellow CHP athletes was doing his first meet in Orlando the weekend of Matt’s trip, I took the plunge and signed up for the Europa Orlando meet, organized under US Powerlifting Association (USPA) rules. The plan was that Tom and I would fly down Friday, I’d compete Saturday, we’d pick up Matt on Saturday night, and then hit Legoland before coming home.

With the planning done, I settled in to lifting, a lot, and worrying, more than I normally would have. My goals were simple: I wanted to complete the meet well.

As the meet approached, I started getting nervous about three things. First was my technique: each lift has specific performance criteria you have to meet. For example, on the squat, when you’re all the way down, your hip crease must be below the level of your knee (this is known as “breaking parallel” on the squat). Each lift is overseen by three referees or judges, each of whom can signal that the lift was good or bad by switching on a white or red light. You need two or three white lights for a lift to count. I was worried that my squats weren’t low enough. There are also specific verbal commands you must follow in sequence; I’d heard of people getting red-lighted for returning the bar to the rack before the command, for instance. I didn’t want to screw up, but I realized it was a distinct possibility.

Second, I had to get used to the gear. In general, most federations separate lifters into three groups: raw lifters use nothing more than knee sleeves and a weight belt; single-ply lifters can use special shirts and shorts that are, basically, Spanx; and multi-ply lifters can use special thick suits for the bench and deadlift. (These latter two groups are known as “geared lifters”.) I had knee sleeves, but needed to get a weight belt (which was a shopping adventure all its own; topic for another time) and get used to it. (For gear fiends: I ended up with an EliteFS 13mm single-prong belt, which I am gradually getting used to.)

Third was weight: both the amount I was going to be lifting and the amount I actually weighed. I could say “oh, I’m strong for a triathlete,” or maybe “but I’m fast for a powerlifter”; the fact is that I am still pretty new to both so I was intimidated by being around a bunch of seasoned competitors who would be lifting a lot more than me, and I realized about two weeks out that I was not going to make the 198lb weight class without extraordinary measures. I decided that rather than try to drop weight I’d just move up a weight class– which turned out to be a really good decision.

Soon enough, it was time to pack up and go. Was the hay in the barn? I’d soon find out. The Monday before the meet, Alex had me test a few weights for openers, so I had a decent idea of what I wanted to try. On the advice of fellow CHPers, I packed a gear bag with my stuff, snacks (protein bars, Fig Newtons, turkey pepperoni), a spare roll of toilet paper, and a few other odds and ends. Tom and I had a great flight down, with good weather and a smooth ride, and landed at Gilbert’s Winter Haven airport (HOVA, the FBO there, took terrific care of us throughout our stay– I recommend them highly.) We had planned to meet Rafe and Derek, two fellow CHP athletes, at the convention center but we arrived later than expected and they had other commitments, so Tom and I had a delicious dinner at the hotel and hit the bed.

Normally, weigh-in for meets is done the day before. Because I didn’t arrive until after weigh-in closed, I had a 7am weigh-in time Saturday morning. I showed up on time and waited. And waited. And waited. The meet director showed up about 830, weighed me in at 205.6, and asked me for my initial attempts. This requires a little explanation: no matter what federation, age, or weight class you’re in, the basic structure of the meets are the same: lifters are separated into groups called flights, with the lightest weight being lifted first. The first lifter attempts a lift with whatever weight they want. Then the second lifter attempts his lift, and so on until everyone’s done. Your total score is the total number of weight moved for the best attempt in each lift. In addition, something called a Wilks score is calculated to measure how strong you are in proportion to your bodyweight.

To sequence lifters into flights, the organizers need to know what weight you’re going to try to lift for your first attempt. You can go up any amount on each subsequent attempt, but you only get three tries so there’s quite a bit of strategy involved in choosing good attempts. David Dellanave’s strategy guide was very helpful. I texted Alex my attempts and wrote them down: 115kg to open in the squat, 75kg for the bench, and 147.5kg for the deadlift. I was lifter 4 in flight 1, reflecting my relatively light opening weights. On a positive note, this guaranteed me an early start so I could get a lift in and then adjust as needed after watching the other competitors. In the flighting system, all the lifters in a flight do all 3 attempts before the next flight starts.

Rafe and Derek met me back in the weightlifting corner. If you’ve ever been to the Orange County Convention Center in Orlando, you know that it’s a perfect specimen of the large, ugly, dehumanized conference center species. The Europa expo floor was up front, with lots of bright colors and noise, but the powerlifters were tucked into a back corner, with bare concrete floors and loud music richocheting from the adjacent kids’ play zone and Zumba demonstration stage. Anyway, they were both very encouraging and we had a great time chatting while Rafe and I got oriented and got our gear together.

The meet officially began with a quick rules briefing, covering everything from the flight sequencing to what kind of underwear is legal under the required lifting singlet: “tighty whities or commando,” the meet director said, and he meant it, because sufficiently compressive shorts might provide a performance advantage. After the briefing, the MC began calling lifters to the platform for their lifts.

My squat opener went really well, despite a brief frisson of worry when Derek corrected my math mistake and told me that 115kg was not, in fact, about 230lbs– it’s 253lbs. I nailed it anyway. My second attempt went equally well: nice and smooth, with good depth. One judge red-lighted me for depth, though. I should have paid a little more attention because on my third attempt at 140kg, I got the dreaded two reds– one of the judges pointed out that my depth wasn’t sufficient. Derek, Rafe, my coaches, and I all agree upon video review that I broke parallel, but that’s no matter. The judges were tough but consistent, so I didn’t feel like there was any basis for complaint. 140kg was a new PR for me, so I was happy to get it even if it wasn’t a good lift towards my final score. Key learning: if you really bury your squat deep, so that there’s no question about whether you broke parallel, you have nothing to worry about.

Once my third lift was done, I watched the other flights squat. Rafe nailed his lifts, and then the heavyweights started theirs. Interestingly, we had a mix of ages– I think the youngest lifter in the meet was 15 and the oldest was 57. There wasn’t any real correspondence between age and lifting weight, either; some of the older guys (including the overall “best lifter” winner) were as old, or older, than me. It’s pretty amazing how much some of those guys could squat– I don’t remember what the heaviest weight I saw was, but there were 2-3x bodyweight squats being dropped like it was routine.

After all three flights finished squatting, the organizers needed time to shift the equipment around. One very nice thing about lifting in a meet is that other people rack, spot, and set the weights for you– a nice contrast to the traditional gym environment where you do it all yourself. While they were doing that, Tom and I went to walk around the expo floor a bit, then it was back for the bench, one of my weaker lifts. I have big legs and a strong back, but my arms and chest are small relative to the rest of me, so I wasn’t expecting huge numbers here.

I hit my first two attempts easily at 75kg and 80kg– a new PR. Derek pointed out a couple of technical adjustments to the lift during my warmups that really helped– I need to focus on squeezing my shoulder blades together, and on the press movement it’s actually more efficient to press slightly down towards the waist than straight up. I decided to try 85kg for my third attempt and just couldn’t quite lock it out, getting three reds for a failed attempt. Still, I didn’t feel bad about it given that I’d already hit a PR. I can definitely see that my 2015 goal of being able to bench my bodyweight is in striking distance.

Tom and I made another loop around the expo and took a quick food break. Convention center food being what it is, I decided to stick with the snacks I’d brought. Then it was time to go back for the deadlift. If the squat is the lift I think is my worst, and the bench is the lift that is actually my weakest, the deadlift is my favorite. I’d deadlift heavy every day if I could. I opened with 147.5kg, easily hit 157.5kg for my second, and decided on 165kg for my third– in retrospect, I wish I’d gone a bit heavier because I felt like I could have hit it easily. Once I was done, I was able to take off some of my gear and relax to enjoy the show as the rest of the lifters did their thing. By the time the biggest guys in the third flight were lifting, Rafe, Tom, and I were in the spectator area cheering and howling as we watched the big pulls– several over 700lbs. It was really impressive to watch.

I stuck around for the awards ceremony because I figured Rafe might have won in his division. Turns out, he did.. and so did I.


In fairness, this was because I was the only person in the 220lb 45-49 division, not because I lifted a massive amount of weight. On the other hand, I did lift a hell of a lot: 370kg, or 818lbs.


That’s a good 50lbs better than my previous 3-lift total, good enough for a Wilks score of 238– just a hair below “intermediate” ranking and good enough to move me pretty close to class IV according to the USPA’s guidelines (at least at 198lbs, where I will be within a couple of weeks). This would have been an unthinkable amount of weight for me a year ago, so I am really thankful to Alex and the CHP coaches, the community at Fitocracy, and especially to Rafe and Derek for their on-site support, so to speak.


  • I had a blast.
  • There is a surprising amount of technique in these lifts, but unlike football or baseball, the technique is mostly invisible. For example, knowing that part of a good bench is squeezing your shoulder blades together is impossible to spot
  • In triathlon, the gap between the winners and me is often so great that I find it discouraging– the magnitude of improvement required to be on the podium is sometimes so large that it seems out of reach. That wasn’t the case here; the huge amount of weight that the top lifters were moving was motivating and inspiring, not discouraging at all. I may never be able to deadlift 700 pounds, but seeing it done at the meet makes me want to deadlift however much more I can.
  • Tom is super excited about going to the gym and starting to lift. I am excited for him and can’t wait to help him get started.
  • When’s the next meet?

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Disney and Universal 2014 wrapup

A few more-or-less random thoughts about our recent trip to Disney World and Universal Studios Florida:

  • Universal is a see-it-once park, I think. We enjoyed it but there was nothing so compelling that I think we’d want to go back again in five years. On the other hand, all four of us had specific things at Disney that we looked forward to doing (among them: turkey legs, the Winnie the Pooh ride, Tower of Terror, and Space Mountain).
  • Having said that, the Harry Potter attractions are superbly done: decoration, character acting, costuming, and all the little touches come together to provide a very immersive experience. Just don’t expect to be able to drink a whole mug of butterbeer. (And don’t be surprised if the Forbidden Adventure ride leaves you nauseated for a couple of hours afterwards.) Getting early access by virtue of staying in a Universal property was well worth it.
  • We didn’t buy, nor did we miss, the front-of-the-line ride access benefit that Universal sells for $60+ per person, per day.
  • Disney’s MagicBands system works extremely well and made paying for things much easier– which, I suppose, is the point.
  • The FastPass+ system takes a little getting used to because you can get multiple passes at once, but there are limits on which rides you can stack passes for. Read up on it before you go.
  • We stayed at two “value” hotels: Universal’s Cabana Bay and Disney’s All-Star Music Resort. Both had nicely equipped, clean “family suite” rooms. Both claimed to sleep six: Universal provided two double beds and a twin pull-out sofa, while Disney provided a queen, a twin sofabed, and two single fold-out sleep chairs: not ideal for six-foot teenagers, but workable.
  • Disney’s on-property wifi was great at the parks, as was Universal’s. However, the Disney in-room wifi was unusuable– worse even than the worst of the Microsoft conference hotels I’ve had to use in the past.
  • EPCOT’s International Food and Wine Festival was going on, so we got some primo foods when we ate dinner there. I’d like to do the festival again, but with more time to savor the food.
  • Tom, Matt, and I all ran into friends at the parks. It’s a small world indeed.
  • We didn’t rent a car, so we used Uber for the move from the Kissimmee airport to Universal, then a cab from Universal to Disney, then Uber again. Orlando’s taxis are about a million percent cleaner than in most other cities, but Uber was cheaper and faster.

Overall, a successful trip (good flight, too!) but boy, am I glad to be home!


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Thursday trivia #108

First, my thoughts and condolences are with the families of the pilots killed in the Westwind II crash at Huntsville yesterday. 
  • I don’t normally post on political topics here… but if you believe that six key IRS employees just happened to lose all of their email, at the same time, in a manner that’s not recoverable, then I have some hope and change I’d like to sell you. Government agencies and large companies pay large sums of money to prevent exactly that type of occurrence.
  • This looks pretty interesting: “Loss of Signal: Aeromedical Lessons Learned from STS-107
  • Yesterday was the 100th anniversary of the first successful demonstration of an autopilot. We’ve come a long way since then.
  • Having two teenage sons both driving has reacquainted me with all the reasons I don’t like auto insurance companies. Every six months, when I write that check, my dislike for them peaks.
  • I’m loving the World Cup, but oddly I don’t care much about soccer in general. Go figure. I must be an American.


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Thursday trivia #107

  • “Learned helplessness” is totally a thing, but perhaps some people are more prone to it than others
  • If I were critically injured, I would be totally OK with having my blood replaced with freezing salt water to “pause” my metabolism long enough for the ED docs to fix me up. 
  • In the past two weeks I’ve started watching 3 new shows: Longmire, Orange is the New Black (thoroughly enjoying it so far), and Halt and Catch Fire (atmospheric, but they muff a lot of technical details and the MacMillan character seems a straight ripoff of Don Draper). However, that’s all about to go by the wayside for two reasons: my “pre-order” list at Amazon is about to blow up with new books, and the World Cup is starting today.
  • Hopefully the airplane will be fixed in time for our scheduled trip to Perrysburg. If not, second prize  is the Fathers’ Day Weekend Inferno at Anaheim Chili.

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Training Tuesday: more of the same

[ I know this is a day late but the draft was sitting on my computer at home and I couldn’t post it yesterday. C’est la vie. ]

My weightlifting training should have been pretty easy: I had a daily eating plan and a scheduled list of workouts. All I had to do was stick with that schedule. The effort involved, of course, came from actually lifting the weights (and, sometimes, getting my lazy ass off the sofa and going to the gym). That is one of the key aspects of the Fleet Feet TRI101 program for me: the training schedule is laid out, day by day. In theory, all you have to do is follow it and you will, almost inevitably, get better at the individual events. But what if you deviate from it… for example, by mixing in races? I guess I’m going to find out. My first multisport event was on Saturday: the brand-new Mountain Deux aquathlon (a rather stupid name; it’s a ~5K trail run followed by a 200m swim).

I signed up for two more sprints, too: the Tarpon Tri in Houma (200m swim, 10mi bike, 5K run; super flat course but August in Louisiana, yikes!) and the RaceVermont Sprint in Shelburne, Vermont (where I’ll get to see Julie and her family, and for which I had to rent a wetsuit— Lake Champlain is cold!) I am a little nervous about the Vermont race because it’s a longer bike distance than I’m used to, and the swim portion is 500m of open water. It’ll be a fun challenge though.

Workouts since my last post:

  • Tuesday: in TRI101 class, we had a 40-minute group run scheduled. It was 88° when we took off, but I still managed 4.0 miles in 40:04. I’ll take it, but maaaaan, I was sweaty when we finished. I also had a swimming lesson, which went poorly— I am still having a hard time getting my stroke and breathing coordinated, and the drills Lisi taught me mostly just made me frustrated that I wasn’t doing them well.
  • Wednesday: I took a short ride to test my new cadence/speed sensor. Just under 7 mi in about 31 minutes.
  • Thursday: I had a root canal around noon, so I wanted to get a run in early. A local group of runners meets at Bridge Street for a 4.5 mile run, so I dragged out of bed at 0515 to join them. There were storm clouds building when we stepped off, then we started getting a really impressive lightning display about 1.5 mi into the run, so we cut it really short. 2.67mi in 23:14, which felt great— that’s very close to my “good” 5K race pace. The threat of getting zapped by lightning obviously helped, given my pace on the last part of the race. I love it that the watch gathers enough pace data to show the two (short) intervals when I took a walk/water break— those sharp downwards spikes.
  • Friday I swam 600m: in 3 sets:100, 400, and 100 again. I haven’t been doing the drills that Lisi prescribed, which means she’s been fussing at me.
  • Saturday was the Mountain Deux. See my full report here.
  • Sunday I had planned to do a brick, but wasn’t feeling well so I punked out. The schedule had a programmed day off anyway so I didn’t feel too badly about it.
  • Monday I had another swim lesson with Lisi. She introduced me to the notion of holding a steady stroke count, as well as giving me a whole bunch of drills. I swam about 450m, plus at least another 300m or so of drills. Then for fun, I took a bike ride through part of Limestone County— beautiful country scenery, followed by a big rainstorm once I was safely at home with the gear put away. This was the farthest distance I’ve ridden so far, just over 12 miles, and after finishing it I feel better about the Vermont distance.

This week I need to focus on getting in the pool!

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