TheWeakend Report

Since Dr. Steve doesn't like to see the sats for the weakend, I will not mention that I rode Saturday 40 miles in the blistering heat and 30 miles Sunday. Steve still holds that records for quickest shower and shave during the weak.

The Weakend Report

The was one of those hazy,hot and humid Southwest Florida weakends. Since it was so hot early rides are a must for me along with a lot of fluids. So I got up early to ride to the Lowes shopping center to meet the Estero Flatlanders for the Saturday ride. There were 30 riders of all shapes and sizes but most, if not all, look FAST. The Saturday ride started at a nice easy pace of 18 mph for the first 2 maybe 3 minutes then jumped to 22 mph. One we reached the 5 mile mark it was 25 -26. So needless to say once the group split with the faster riders, 28 mph +, leaving the slower riders in the dust, I was in the slower group.

I rode 20 miles with the B riders. By then I it was time for me to work alone as most of my training should be in aero position. I rode back toward home alone but all in all I felt it was a good ride for me, of course I used both bottles of Endurance and still felt thirsty.

Sunday being Mother's Day I planned to take J to the Mother's Day Luncheon at the Country Club so my long Sunday ride was shortened to 30 miles. once again I started out with the Flatlanders on 20 riders this time and again I dropped out to ride the final 15 alone.

May is Melanoma Awareness Month

Although melanoma accounts for only about 4 to 5 percent of all skin cancer cases, it causes most skin cancer-related deaths. However, if detected and treated in its earliest stages, melanoma is often very curable.

In men, melanoma is most often found on the area between the shoulders and hips or on the head and neck. In women, melanoma often develops on the lower legs. For me it's been in odd locations...back, arm and lower back.

The chance of developing melanoma increases with age, yet it is still one of the most common cancers in young adults.

Skin cancer affects one in five Americans, and more than 1 million new cases are diagnosed each year. Of these cases, more than 65,000 are melanoma, a cancer that claims nearly 11,000 lives each year.

Melanoma often develops in a pre-existing mole that begins to change or a new mole. It is estimated that 20% to 40% of melanomas arise from an atypical mole. This is why it is so important to be familiar with the moles on your body and perform regular self-examinations of your skin.

When looking at moles, keep in mind the ABCDEs of Melanoma Detection:

1.) Asymmetry. If you could fold the lesion in two, the two halves would not match.

2.) Border. Melanomas often have uneven or blurred borders.

3.) Color. Melanoma typically is not one solid color; rather it contains mixed shades of tan, brown, and black. It can also show traces of red, blue or white.

4.) Diameter. While melanomas are usually greater than 6 millimeters (about the size of a pencil eraser) when diagnosed, they can be smaller. If you notice a mole different from others, or which changes, itches, or bleeds even if it is smaller than 6 millimeters, you should see a dermatologist.

5.) Evolving. A mole or skin lesion that looks different from the rest or is changing in size, shape or color.

It is important to realize that a mole may have some of the characteristics described above and not be a melanoma. A biopsy is often necessary to distinguish an atypical mole from a melanoma.

Other warning signs of melanoma include:

• Change in the appearance of a mole, such as the spreading of the pigment from the border of the mole into the surrounding skin

• A mole that looks scaly, oozes, or bleeds

• Itching, tenderness, or pain in a mole or lesion

• Brown or black streak that appears underneath a nail or around the nail

• Bruise on the foot that does not heal.

Here is a linky on How To Perform a Self-Exam

To Short For My Weight

Joe Friel the author of The Triathlete's Training Bible has a great post regarding Power and Weight. Here is a linky if you are interested. Here is an interesting quote:

The typical, high-performance, male triathlete is in the range of 2.1 to 2.3 pounds per inch (0.38-0.41 kg/cm) with high-performance female triathletes generally being 1.9 to 2.1 pounds per inch (0.34-0.38 kg/cm).

So does this mean that I'm to short for my weight? My docs want me to lose weight - 20 lbs now but this means I need to lose 40 lbs. Wow!

Swimming Weakly

Swimming is not my strong suit. Floating maybe but swimming...nope! I'm convinced that it has to do with many factors: 1. Upper body strength 2. Technique - hip rotation, balance & upper body strength and 3. Weight along with upper body strength!

I have been looking at ways to improve my upper body strength as a means to getting faster in the swim. I'm not one that likes the gym or weight room but I occasionally go do weights and find it BORING. I have been wanting a pull up bar for my garage for sometime. So in doing a little research I found an article called the Armstrong Pull-Up Program.

In the article Maj. Armstrong suggests a morning routine of push-up and I quote

Each morning perform three maximum effort sets of normal pushups. The pushup is one of the best, single exercises for strengthening the entire set of muscles that makes up the shoulder girdle. Major Armstrong described his morning routine in the following manner. “After rising, I would drop onto the deck and do my first set of pushups. I would then move into the head (bathroom) and start my morning toilet. I would return after a few minutes and do my second maximum effort set after which, I would go back into the head to shave. After shaving, I would return to the bedroom and complete the third and final set. Having completed all of the pushups, I was awake and ready for a relaxing shower. “

This routine should be followed during the entire training period. Since it takes most of us at least four weeks to reach our goals, you will probably find that you have inadvertently established a morning routine that is easy enough to keep as a lifetime habit, if not, you will at least appreciate the morning shower a little more.

It has been noted that this pushup routine helps to alleviate any soreness during the first couple of weeks. It is recommended that you use the pushup routine everyday during this period so that you feel more comfortable during your initial adjustment to this regime of exercises.

So I have embarked on a push-up program before investing in a chin up / pull up bar. BTW I did borrow my buddies pull up bar only to find I can do 3 pull ups! I have been doing the Armstrong 3 sets of push up with a maximum effort in the middle set. Plus I've added 3 sets of sit ups and 3 sets of raised scissor kicks in hopes of getting stronger in the swim. I'll let you know.

TODAY"S NO DRAFT RIDE

So today was No Draft Wednesday for Tony and I and anyone who wants to join us from the Flatlanders. We both felt a little tired from yesterday's sprint tri which Tony finished. As usually Tony pulled away doing from me doing his 27 mph plus after we passed another pair of bike riders. On the return a car making a u-turn nearly wiped me out! She had her window down and I yelled "You almost hit me!" to which she replied "Didn't you see me!" Well I guess it's all about her and I should have stopped to let her make her u-turn taking up two lanes plus the bike lane!

Today's Tuesday Sprint Tri

So today we, (Tony and I), decided that every Tuesday we will do a Sprint Triathlon. A Sprint Tri for us is 1/4 mile swim 12 mile bike and 3 mile run. Since there is a bike rack at the pool that is out of the way but close enough to the pool to make it like a real race we thought this would be a great place to hold our first Tuesday Triathlon.

PRERACE:

I loaded my necessary stuff...running shoes, run hat, small towel, GU, and sunglasses into my backpack for the bike ride to the pool. As usual I did my 3 sets of sit-ups, chin-ups, push-ups and scissor kicks had a sip of PowerBar Endurance and was off on the bike at 0'dark:30 for the 2 mile ride to the pool.

At the pool I set up my transition area --- hey I know it is a pretend race but I thought this would be good practice --- run shoes, sunglasses here, bike shoes & yamaka skull cap there and a small towel over the rack. Since I always swim in a one piece bathing suit to keep the scars on my back from showing and keep the sunlight off my back, there is no need for a clothing change.

I went into the pool area to take a warm up lap or two and wait for the late Tony.


SWIM

Tony arrived 10 minutes late and took a warm up lap. We then discussed the course, 2 loops of the 9 laps of the Island Sound Pool, 2 laps Pelican Sound Bike Course and one loop Island Sound Circle along the golf course to the potty house and back to the Island Sound Pool for the finish!

Since Tony still can't operate his Polar watch, he did a countdown for the start and we were off on the swim. As usual, I started to hyperventilate after two laps trying to swim to fast. I then concentrated on swimming my own pace not trying to beat Tony. Before I knew it the laps were done ad it was out of the pool for the run to my bike with Tony just ahead of me.

TRANSITION

When I got to my bike I looked at the swim time, 10:20 and told Tony how slow we were in the pool. So now it is time to get my socks on my wet feet! OK I have a hard time biking and running sockless. But other than the socks, it was and easy transition --- yamaka, helmet, sunglasses and I was off on the bike.

BIKE

Our bike course is very challenging as we have to dodge people walking, people walking dogs on long leashes (some of you might remember our battle with Collie and Coffee Drinker), golf carts and people in golf carts walking dog with long leashes (it seems you get to much exercise walking a dog on a leash so you must use a golf cart with the dog on a long leash running or walking).

As I turned onto my street Tony, now ahead of me on his much fast Trek Madone 6.9 in spite of me in aero position - yelled about shorting the course... cut out 2nd loop at masters and no Pinehurst... so of course I'm now confused.

I found it hard to get my speed up above 20 mph... no just the course but my legs. I drank some Endurance and tried to spin my way to 20 but I found it difficult. After the first 3 miles my leg functioned properly and I was able to do 20 - 22 but with the turns and obstacles - people, dogs, golf carts, golt cart dogs - it was still hard. I think this is good practice as most Tri courses are not flat, and contain multiple turns. On the second loop I was just getting into the groove of riding when the ride was over... but the miles on my odometer was 16 not 12. HUH? we need to get the course fixed.

RUN

When I got the transition area at the pool I felt I didn't have time to run since I have to be back at the house no later than 8:05 to get showered, shaved and ready for work being out the door at 8:25! So on my first Tuesday Triathlon I was a DNF! I packed up my stuff and rode back to my house. Thinking about what I learned in my training tri.

WHAT I LEARNED

Course - hey we need to agree on the course ahead of time!

Start Time - we need to start at 0'dark:30

Transition - socks or no socks? The socks were difficult as always and they got really wet in the beginning of the bike as I was still wet from the swim. So perhaps try to ride and run without socks.

Bike - gotta get more time in the saddle

Run - need more time running

OK if I didn't work then I could train more.