A Blue Day

Am I beginning to feel the age? Today I've got several sore areas not the least of which is the outside anklebone on my right foot which I struck with a golf ball yesterday. Tried to hit a shot "Craig Stadler" style and the ball went off the toe and struck the bone and deflected dead right. I limped for the last hour and the bone is swelled to the point where touching it with shoes hurts. This am it's better, but I'm not riding, running or walking today.

Besides the ankle my hands are both sore from hitting many balls after Friday's disaster round. First time in months I've hit range balls because of a left hand injury caused by improper swing mechanics caused by over active hands. Knuckle joints are popping and top of left hand is still sore, but not as bad.

My weight routine on Friday included HIGH step ups which put a strain on my knees. So both knees have been a little sore off and on...no serious, no inflammation, just random pain.

During massage yesterday there were several issues found: my back was VERY tight. She beat the crap out of me.... My left hip flexor and top of crest has been tight all week off and on. My IT band was very sore especially on the left side, but on the right as well.

I had some "semi-cramping" in left calf! Lots of this might be from compensating for right ankle...or left hip..

This AM I awoke to a cold sore on my left lip.

Last two nights I stayed up way too late 2-3 am and didn't get enough sleep...although data A was 43 and 25 respectively!

My sinuses are just ok, can smell, but getting lots of crusting.

Today is a complete day of rest. In 3 weeks I'm doing a Duathlon...5 mile trail run plus 17 mile bike ride.

Flat Tire City

Between my two bikes I had 8 flats in about 110 miles. The good news is that I'm getting to be an expert in tire changing, repair, replacement.

7/23/2010 update: Replaced both front and rear tires and tubes and rode 50 miles without incident.

7/30/2010: Road a hard 40 miles without incident.

8/1/2010 update:

After 60 minutes and 17 miles had two more rear flats today, one required AAA service (my wife). First was in a very similar place as prior flats...about 18 in. from stem. Found a very small hole in tube, but NO sharp objects. No glass, no wires, no holes in the tires...nothing! Replaced the tube on the road only to have it blow out before I got on the bike! After mounting I partially filled with CO2 and found no bulges. Then proceed to gush the CO2 into the tire. Picked up some stuff on the ground and heard a pop and there was my tire flat again! The tire was off the at a spot opposite the stem. Upon inspection the tire popped at a different spot then the first flat. I found no debris, sharp objects, or issues with the teflon tape. When I got home I brushed the inside of the rim with a firm plastic brush hoping to rid the wheel of any shards or glass or metal. Use my LAST tube and pumped to 100 psi...everything is OK for now.

Ordered 12 tubes and 12 CO2 canisters!

Lessons learned:
1. Inflate tire to about 30 pounds and then check that bead has set on rim. Carefully move all the way around the tire looking for any sign of bulging. Then inflate to 100 pounds or so and test.
2. Use only plastic tool to remove tire from rim.
3. Replace tires, tubes, and TEFLON rim liner at least every 3 years regardless of condition.
4. 2000 is probably too many miles on most tires.
5. Holes all the through tires must be patched otherwise tubes will eventually be pinched and flat.
6. On the rear put the chain in smallest cog on both front and back derailers...makes it easier to remove.
7. Carefully inspect tires...takes more than 2 seconds...for wire, glass, or other punctures. All debris must be removed.
8. A tire which won't give up the reason it's flatting tubes must be replaced. (3 tubes and you're out!)
9. Use force from palm to reconnect wheels.
10. Double check that wheel is secure especially when you have a helper who disconnects it without our knowledge!
11. Release and engage brakes before removal or replacement of wheel.
12. I won't us patched tubes and keep a couple for emergency replacements.
13. Brush inside of rim with soft brush or blow off with air to remove any debris trapped under teflon tape.

These are random, but we get the drift?

8/29/2010 Update:

The final chapter: Had another flat after a 50 mile ride. Took wheel to bike shop where there surmised that the rim tape needed replacing! After about 150 miles no more flats!

Kicking Sinus Problem in the ass!

I spent thousands of dollars and hours on fighting chronic sinus disease. The story is a small book. Here's a summary: sinus problems for 42 years. At age 19 noticed runny nose, multiple sneezing fits, especially around Siamese cat my parents adopted. Took Triaminic nasal pills, got some relief. While at college room heated with water, no carpets. After moving to Holland, Mi bought house in country in pine Forest. At 24 had surgery to remove nasal polyps. One year later had surgery to correct "deviated" septum and remove polyps again. Had two steroid shots to reduce swelling in and around this period. Used nasal sprays, anti-histamines, decongestants before and after surgery. Moved to Alma, Michigan and developed polyps again. Had surgery at age 27, did first allergy tests and found multiple allergies. Only after the 3rd surgery did my Doctors offer the need for testing.

Things I did to the house:
1. Added electronic furnace filters (3 different houses).
2. Removed carpeting from bedroom used hardwood
3. Changed linens EVERY Day
4. Changed bathroom towels daily.
5. Wrapped pillows and bed coverings in plastic.

Traveled to Japan for 2 weeks at age 35. Within on week I could smell odors. Upon return in two days could not. No cheese or dairy while in Japan....

Eat for your blood type: tried it didn't help. Cut out eggs, tomatoes, all kinds of stuff..didn't help.

Second allergy test didn't show ANY problem with dairy, but was positive fore several foods, molds, pollen, cats, etc.

Anti-biotics: basically I took anti-biotics 4-5 times per year starting at age 27. For ear infections, chronic sinus disease, etc.

Steroid sprays: year round for 25 years. The last being Flonase. When I didn't use this I couldn't breath through 1 or both nasal passages. Rarely could I smell odors.

Cat Scan done about age 55 revealed that 99% of my sinuses were plugged with polyps, mucus, or just plain swelled shut.

Things that helped: exercise, saline rinse (but at times I was so plugged up the saline water would make the other side.), drinking 100 oz of water a day. Stopping dairy.

Weird things, I went through a box of Kleenix a day at the worst times. I used to keep track of how many boxes I used in a week...to make a point with the Doctors that what they were doing wasn't helping.

Side effects: Developed severe anti-biotic induced colitis, had daily nose bleeds caused by steroids, suffered from Depression (but never admitted it), was suicidal (but could never have done it due to family), air travel was horrible because of plugged ears, didn't want to be with people because of difficulty talking and breathing, developed sleep apnea, gained weight.

After I stopped dairy, within 3 days I could smell odors. CATS do not cause any itching. I still get some drainage, but seldom blow my nose. Even minute amounts of dairy will cause inflammation, so I checked all my supplement and ALL foods to eliminate! There was dairy in my licorice supplement and Ragu Tomato sauce!

So, I have NO problem stopping dairy......because NOW I feel great.

Hip Injury

Last Thursday Left hip was sore.  Took Friday off and on Saturday hip felt fine so I did a 40 mile moderate ride.  On Sunday decided to do an hour "recovery" ride at high cadence (90-110).  On Monday left hip was tight, but I thought I could do my weight routine and some light running.  During my warm up I do some sprints at the end for 20-30 yards.  During the first sprint I felt a sharp pain in my left hip near front/side. (Ilio Soaz?).  So I stopped running.  Tuesday, rolled on ball and foam then tried to run..light jog.  After about 5 minutes I felt a sharp pain and stopped.  I walked/jogged for 3 miles and stopped when ever I felt pain.  Used a heating pad after and in the evening.  Had a few sharp pains when pivoting in the house. 

Wednesday, had a massage and felt tightness all around glute and hip socket.  All of those muscles were trigger points or tight.  Therapist suggested icing 2/3 times before bed.  The hip is tender tonight.

Have been able to sleep, but last few nights using a homopathic cream.  No meds...yet.

So Sunday's race might be a scratch for me.  The weather is sketchy...40% chance of rain which will make the course treacherous.

Update: Sunday Evening 4/18/2010. Decided to skip this one because of hip and sketchy weather. A 3 hour drive didn't sound very appealing. Decided to rest until return to Michigan 4/26/2010. Hip feels good today. Did a 2 mile hill walk without issue. It's a little stiff with some glute hot spots, and a few hot spots on left quad near it and inner top of knee, and along shin and calf of left leg. Recovery is going well. Rolled today for first time since massage on Wednesday.

Update: Monday 4/19/2010: This issue is more serious. Today got a sharp pain when pivoting in the Kitchen.

Update: Tuesday 4/20/2010: Did pool running to reduce impact, did prehab on shoulders and hip exercise.

Update: July 29, 2010. This passed in a few more days. A big help is cross leg glute rolling on foam rolls. Wow that makes a huge difference!

Texas State Duathlon Goals

Hoping to do 5k in 24:35 then 30K bike in 55:00 then 5k run in 24:35...3 minutes total for transition for a total of 1:47:10...which would be second based on last years results...including a couple of 59 year olds who come into the 60-65 group.

Enchanted Rock Duathlon

This was a total fun blast except for the hamstring cramps!

Arrived at 6:30 am in the dark.  Dropped off bike along with bag to be stored in transition area.  Parked car and walked about 1/2 back to pavilion and transition area to pick up timing chip and get marked.  Marking is required to get into bike transition area for security.  The marker asked my age and I gave him my bib number 117.  I thought he was serious, but he wrote my age on the back of my calf, and the bib number on top of my hands.  The chip was worn on a Velcro strap around my left ankle.  The chip recorded my times for the 5 mile trail run, transition, 16 mile bike ride, transition, and run to the summit.

After instructions from the race director we were ready to race.  The 5 mile run started at 8:05 am at the pavilion and headed west on the loop trail.  The first few hundred yards were on a narrow trail through a field of prickly pear cactus, bluebonnets, and other wild flowers.  We crossed a rocky stream and then a water bridge and turned left and ran to the restart of the loop trail at the far west end of the parking lot.  The trail increased in elevation and some of the fast starters were already fading at the 1 1/2 mile water station.  The path was wide and gravel coated and fairly consistent.  The scenery was nice but not appreciated because you had to watch where you were going.  The were several uphill and then downhill stretches.  The last 1/2 mile was fairly hazardous with streams, rocks, gravel, and sand.

The transition area was at the top of the steps.  Upon changing equipment and a short snack we entering highway 965 on the other side of a substantial cattle guard.  The bike course was hilly, but relatively smooth with no pot holes and other a couple of distractions.  The cattle guards were a non-issue.  We saw some beautiful and lush Texas cattle country and lots of large black agnus cows, one of which had escaped the pasture and was grazing along side the road.  The out and back course was uneventful except for the view of Enchanted Rock during the last mile or two.  This gave participants the great view of the challenge to come, scale the Rock!

After changing back into running gear we moved to the final stage the 450 1.2 mile climb to the summit.  We retraced the earlier 5 mile run for the first 1/2 mile then it was straight up.  Within minutes of leaving the transition area I fell victim to cramping, in first the left then later the right hamstrings.  This was the result of inadequate hydration.  The cramps cleared up, but the hamstrings remained tight.  The walk up the summit was difficult enough to raise my HR to the highest levels of the race, over 90% of maximum.

At times I didn't think I was going to be able to finish because of the cramps, but made it to the top tired but happy!  The view from the top was awesome as was the feeling of accomplishment.

Notes:

Finished 64 out of 126; 62 in 5k run, 33 in bike at 18.2 mph, 111th in hill climb

Temp at the start was 50 degrees with 50% humidity; wore underarmour gloves; skull cap; knee warmers, spring/fall socks, Under Armor cold gear crew next gray, my light bike shorts from BAC, Oakley glasses, Nike Free shoes. 

Temp by bike ride was about 60 degrees with 10-20 mph winds from NNW.

Temp at the finish was about 65 degrees sunny but very windy at the top.

Drank a couple of sips of water from the aid stand at the 3 mile mark of the run

At the bike transition area drank one box of Almond chocolate milk, take a mouthful of raisins and almonds.

Had a problem eating the raisins while heart rate is 150+

Drank about 12 oz of water with nuun….

After transition to 1.2 mile finish run my legs felt heavy, then after about 1/4 of a mile my left hamstring muscle cramped up hard.  I had to stop…massage the knot and try to relax.  Got going again after a few minutes but as soon as I started up the path to the summit my RIGHT hamstring cramped.  I sat down on the steps and took off my right knee warmer.  Drank about 10 oz of water and then didn't run after this as the route was a tough climb.  My HR during the walking climb was about 165.

Finished 3rd in my age group.  64th overall out of 126.  62 in the 5 mile run and 33rd on the bike ride averaging 18.2 MPH.  The summit climb rank was 111th.

What Worked:

1. The clothing was perfect.  Wore the light gloves all the way around to protect my hands in case of falls.  Took off skull cap during climb of Rock.  Had little sweat!

2. I never had to pee the entire time, but the cramping because of inadequate fluids wasted more time than stopping to pee!

3. Great event, friendly staff

4. We left the hotel in Fredericksberg by 6 am and got to the park at 6:30.  No congestion.  We could have picked up race packet the day of the race, but did so the day before.

5. Took jacket, vest, and Cold gear crew which didn't need.

6. The course...view of the finish line at the top from the bike course was awesome as was the 5 mile run through native lands.

What didn't Work:

1.  Take off knee warmers after bike ride

2.  Did get hydrated enough the day before.  Pee was very yellow.

3.  Didn't drink enough during the race. 

4.  Didn't sleep well the night before.  Was basically awake from 2:30 am until we got up at 5 am.

5.  Best Western was ok, noisy fan.  Should have stayed at Hampton Inn.

6.  Only consumed 24 oz of fluids before onset of cramps in about 1 1/2 hours of intense exercise.  Needed another 12 oz.

7. Transition times were very slow.  In my group one guy did 55 seconds while it took me 2+ minutes.

8. Need a faster snack and don't eat raisins when HR is plus 150.

Dam Loop

Sunday Morning is a great opportunity to see the country around Austin, Texas.  The traffic is down and this route offers a smooth fast track.  The hills are not for beginners and will push 10-12% grade.  Top speed on the downhills is between 35 and 40.  I max out at 41 MPH when the wind is favorable.

Garmin Connect - Activity Details for Dam Loop