Make a Plan But Don't Be Made By That Plan!

So it's been a while since the last post. I may have already posted about the importance of a schedule before, but I cannot emphasize that enough. I used my summer creating a Triathlon Team, taking Classes, setting up a Textbook Selling Agency, training and traveling for competition and spending time with my parents, friends, and Sweetheart Dog. Unfortunately I didn't have a set schedule to do things. I proceeded day after day doing "what I felt" I'd like to do at that moment. I always had the next task on my mind, not allowing myself to function to my utmost efficiency. It was a whirlwind of papers, frustration, and angst (Though I really did enjoy spending time with those I saw).

Now that I'm back in school, I'm back on a schedule, and able to have set (yet flexible) times in which I do the tasks that need to get done. I feel lighter, and more energetic. I am still as happy that I was before (I take everything in life as a gift), but I'm less frustrated with tasks because I am able to take that first step of recovery, first click of athletic research, or write that first word on a blog. Set schedules are necessary. As the old BURC President David Malinowski once said "Make a Plan, But Don't Be Made By That Plan!"

Recovery Schedule

I've been focusing on recovery in the past few weeks. So what should i do? More hard workouts? Run Intervals? Swimming should be at the top of the top of the list. On Monday I start with the high school team (actually last Monday, but I transposed this late.) They're going to kick my ass back in swimming form. I'm at a much better place than I was a year ago. I've been swimming a lot so... I'll be swimming magnificently by Burlington. I need to continue to focus on cycling strength, very important... Those hills will suck the life out of you. I need to be much lighter for worlds in November. Breaking 150 would be ideal. Obviously I need to start a nutritional schedule. 500-700 calories less per day. Now that means strict dieting but I have to figure out what my body can do per day. Basic Metabolism, insulin spikes, efficient use of vitamins. Life water should help w/ the fact that vitamins and such. 30-40-30 on some days and 10-70-20 on others (give or take). These are either side of the spectrum. The day should fall in the middle of it using my "daily food" routines and also using things like grains, veggies, fruit, maltose sugars, HFCS sugars, and malodextrin carbs. Also need to pay attention to the GI index which plays a role. Proteins in the morning, Low GI foods in the evening, High HI foods after workouts. Other recovery methods are a must and are very important and must be utilized. Like self-massage, full massage, stretching, icing, heat, contrast hydrotherapy, anti-inflamatory drugs, insulin spikes, recovery workouts with quick recovery drinks, elevation therapy (gravity boots), lung (respiratory) stretching, capacity work, and hypoxic training. All these things need to work in conjunction and need to be evaluated as to how often? How Much? How cold? How hot? Don't forget compression therapy! Almost forgot that one. Zenzah's. Water (Lifewater) is the engine of all processes. Meditation could be another form of recovery, though this is closer to mental than physical recovery (which I believe have very close ties, so take it as you may).

Mossman Sprint Triathlon at Calf Pasture Beach

4th Elite Male

I lost the podium finish by 10 seconds... A simple better T2 Transition. Though ran a strong run!

750m Swim, 20.2k Bike, 5k Mi Run

Swim- 11:55 -1:24/100yards
T1- 53 seconds
Bike- 32:13 -23.3 Mph
T2- 46 seconds
Run- 17:02 -5:29/Mile

The Mossman is a great race, fast bike course, though by the second loop everyone was out of the water so it got quite busy on the road. It was exciting to ride in a pack (for a few seconds).

23.3 MPH. Not bad considering. I was strong. I hope it reflects in the musselman next week. It was a more strategic race than all out, so to be relative to the Musselman the speed is quicker, though the Musselman has much more climb to it. It seems according to the power calculator that I'll do just what I did last year, though I don't believe that. I'm stronger than I was last year.

I'm thinking of buying a powermeter. It will allow me to pace properly.

I still have some weaknesses from Swim/Bike Transition. I tighten up when I first start pushing on the bike. Possible, I need to practice hard starts to learn those muscles to relax. Though I should warm up a bit more on the bike before the start. I felt some burning in the legs during the swim which is a pretty good indication of needing a proper warmup.

Though nutrition is good, had a slight ache in the stomach, probably due to the intensity of the race. It keeps the body from properly focusing on digesting the supplements.

My form is pretty good, swim lost a little form from weakness by the end but drafted on one person that seemed to go the same pace and also did a great start. Jumped right into the water without worry. First breath is the most difficult, first buoy is the most chaotic.

Regular breakfast was good. Eggs, oatmeal, strawberries, bananas.

Pat Griskus Triathlon

What a day.

Bib Number.......201
Hotel Room........201
Unofficial Time..2:01 (Clock Time)

Actual Time 1:57:40

It started off as the foggiest day of the year. The air seemed cool and humid, yet comfortable as I started to pull on my wetsuit. All the other athletes around the transition area started mumbling as news that the swim was about to be canceled. Everyone looked puzzled, some; frightened. Others seemed joyed that their weakest leg was about to give them an edge in qualifying for Nationals. I on the other hand debated what this meant. I had been working on my swimming for months, although was still apprehensive about the chaos that always was at the start. I stood on the beach knowing that what was about to happen was beyond my control. I waited for the official announcement as the fog receded from across the lake. The officials were postponing the start of the race to allow the fog to life completely, but something unexpected decided to happen instead. The wind died down, and instead of allowing the sun burn off the foggy mist, the low cloud drifted back over Quassy Lake, pulling a mask over the eight neon orange buoys floating across the lake. The first turn was completely clouded from view while standing on the beach. After a fifteen minute delay, not an announcement but an option came over the loud speaker. "We have two solutions for today's race. We can start the race with a shortened swim course due to the fog on the horizon." A cheer came from the crowd knowing that a compromise was made. "Or we can skip the swim and start the race at transition 1 in time trial style." A series of "Boo's" echoed from the sea of lime green, white, and pink bathing caps. "A shortened swim it is." The officials herded the first wave of athletes into the corral. "10, 9, 8, 7." Excitement rose for the start of the race. "4, 3, 2, 1..." The horn sounded as 30-44 year old men dove into the lake and disappeared into the fog. My wave was herded, just as the first, counting every swimmer carefully. It was time to start the race.

Post-Analysis
Swim-13:06
Strong Efficient.
Unfortunately started in the back of the pack - lost time from that.
Relaxed.

T1- :41
4th Fastest

Bike- 1:05:57
Fast Downhills - 43 Mph, great momentum
Strong first half
Upper and Lower Back fatigued - need to work longer rides
Chain Popped off at mile 20 - lost time

T2- 1:00
Need to work on slipping into shoes

Run- 36:58
12 seconds faster than last year
Inefficient-Fatigued from Bike
Need to work back strength and take off form

22nd Overall, 4th in Division

Qualified for the 2011 USAT Short Course National Championship

Pat griskus is approaching!

So the Pat Griskus Triathlon is approaching. The USAT Regional Championship. I think I'm ready for it. Last year I came out with 29:52, :45, 1:08:14, :51, 37:10. I had JUST scraped the last qualification spot for Nationals and came in 28th overall. My swim was virtually untrained, my bike was weak, the only thing slightly strong was the run which collapsed shortly after the race.

The way I've been training these past few months has taken me to new heights. I'm looking for a sub-26 swim, 1:02 bike, and sub-35 run. It's very possibly and feels likely. I'm looking to take top 10 and be quite competitive.

Always an Adventure in Middletown

So Shelby, Mike, and I went out last night after watching the first half of the NBA finals. Great Game. We went to poor Bobby's, a little hole in the wall, that was Completely deserted when we arrived. They had a couple beers, I had a water, and we kept watching the second half of the Heat and Mavs. 10 Lead changes, coming down to the last shot. Personality I'm happy Dallas won, now the finals have to go to at LEAST game 6 and it's been an incredible series. Some more people started coming in by this time, and we were all excited to watch the end of the game. When the buzzer sounded we packed it in and left. The sound of Pizza rang in our ears, lushish pizza. After driving by practically every pizza restaurant in Middletown we figured Domino's would be open. 11:59 heading down the finish of Wisner Avenue we saw the last of the pizza boys taking in the Domino pizza flags from outside. "Yo are you open?" "Nah, we just closed. You missed us by 2 minutes." I spun the car around and heading towards the gate of the parking lot. "YO!" We spun around looking for the voice that had called from across the lot. "You want a free pizza, its a little old, about an hour." We headed off, stunned, we had just come across a free pizza. Cheep beer, crazy game, free pizza. What else could you ask for?

Yesterday's Workout
Hour Bike
3 mile Run

I felt shot yesterday, first day back. My incision stayed closed but I think it may have been a little weakened. But it's holding its own.

Two Months Later

A lot has happened in two months. But we won't go there just yet. I have my doctors appointment in an hour and 15. The glass in my hip is now finally gone and he tells me whether my incision is strong enough to train with. Should be interesting.

Textbooks By "U" is going well. I have several interviews I must make. I need to update the estimates form, maybe JUST make a pickup form, or JUST make an interview form. And I have to put in the terms and conditions for the contracts, because the people are not employees, they are outside contractors called consultants. They get paid by project, and how well they market the project.