Last Race/Next Race

The Stanford Habitat For Humanity Home Run was my first non-trail 10K. I met my goal with a time of 58:52. It was a lot of fun. Beautiful weather. My ankles held up very well.

Next race will be the Castle Rock Trail Run 10K on 11/18. See: http://www.redwoodtrails.com/final/castle.html.

Things I am changing:

I have some plantar fasciitis in my left foot. Yesterday I switched to SuperFeet insoles, to see if that helps.

For my ankles, stretching and wobble board are helping, so that will be part of my daily routine.

I am going to lose 14 pounds by the second week of January (I will do it this time!). This will reduce stress on my body. This will take me from 212 to 198, which is closer to where I was last year. Still better than the 300 lbs. I was 3 years ago.

Tomorrow!

Tomorrow is the Stanford Habitat For Humanity Home Run. I am feeling pretty good, though I still worry about my ankles.

I found out that I needed to stretch a lot more than I was. Once I stretch my major calf muscles long enough, I can actually stretch the ones that were hurting.

What I can't fix by stretching, however, is whatever I have done to the ligaments over the years. The wobble board is helping me develop some stability, but it is going to take some time.

Next Event

On 10/21 I will do another 10k - Home Run 2006, at Stanford. I had about given up on the idea of doing a lot of running, but have found some things that helped:

• New shoes. My old Asics were worn out. I went to Runner's Factory in Los Gatos and had them look at my gait. I over pronate. I bought a pair of Empire IIs, which offer more support. Also I went to a larger and wider size, to give me feet some room.
  
• I changed my stride, based on something I read in Triathlete magazine. I was overstriding, so now I make sure my foot strike is under my head, and that I lean forward from the ankles.
• With the help of my older daughter and her grisly anatomy book, I realized that the pain along the outside of the calf, the pain around the bones on the outside of my ankle joint, and the pain halfway back along the outside edge of my foot were all related. The fibularus longus is a muscle along the outside of the calf that turns into a tendon along the outside of the ankle, passes through a groove in the ankle bones and fastens to the bone halfway back aong the outside edge of the foot. Tightness in the muscle can lead to pain in all the aforementioned places, as well as to overpronation. The fix isn't just to stretch the muscle, but also to strengthen the muscles that balance this one. So, I am doing a combination of stretching and wobble board work, but it's going to take a while before I can do away with ...
  
• Ice, ice, ice.

I ran a 10K yesterday, and don't feel nearly as bad as I thought I would. I stiffen up when I sit, but if I move around I don't hurt.

10K

Today I ran in the the San Pablo Bay Trail Run (see: http://redwoodtrails.com/final/calendar.html ). This was my first 10K. It took me 64 minutes, which was close to what I was hoping. My goal for next month is to break 60 minutes.

For the 10K training I have been running 3 days a week, with alternate exercise between, such as cycling, strength, etc.

Learned a lot

I learned a lot at the Tri-For-Fun on 8/19, mostly that I need to learn how to swim in open water. The ride and run went very well, but I had to be fished out when I aspirated some lake water. My goal now is to be ready to complete all three stages next June.

For now, I am looking for a Master's swim class, and working on longer running events. I entered a 10k for next month: The Stanford Habitat For Humanity Home Run.

Sprint Tri On 8/19

Correction: The Tri-For-Fun in Pleasanton is on 8/19. I registered for it, so now I gotta do it. 8-)

The running and cycling I knww I can muddle through, but the swimming was a big worry for me. So I did what any red blooded chicken would do: I bought a triathlon wetsuit. I did, but only after adding swimming to my workouts. The suit really makes a difference in bouyancy. Oddly, this has helped me feel how the body roll should be and has improved my swimming w/o the suit.

Getting into the suit is theatre of the absurd. Snug, but it is what the size chart says I should wear. I don't think it supposed to be too easy, otherwise it would be too loose. It is quite comfortable once I am in it.

The wetsuit is a Quintan Roo Ultrajohn (sleeveless, with full legs). I would have to get a full-sleeve suit for a cold ocean swim, but it will be good for any lake swims or warmer ocean swims.

Also, I bought a Pearl Izumi Tri short. Good for swimming, cycling, and running. And I bought a TYR SwimMask.

Let's see. Do I have everything?

Wetsuit, tri shorts, mask (Need: swim cap, wetsuit repair kit)
Bike, bike shoes, socks, gloves, shell, helmet, pump, spare tube, bike jersey (Need: race belt?)
Running shoes, hat (Run in the bike jersey and same socks as the bike leg)
Towell
Water bottle and gels
Sunscreen
Money ($6 for parking, ??)

Not sure if I should bring:

Heart rate monitor

Fouth Of July Run

I ran in a 5k on July 4th in Ridgefield, WA, and finally broke 30 minutes: 29:20.

Two weeks of vacation was good for exercise, since I got to ride or run 6 days a week. There was lots of food, which was a challenge, but I don't think I gained anything.

Sprint Tri On 8/13

It turns out there is a Sprint Tri in Pleasanton on 8/19. Closer, and, hopefully, cooler.

I ran today and my right ankle was twinging. I need to get my weight down. The neoprene wraps on my ankles help, as do the exercises, but ...

Also, I have to start swimming laps, of course. This will be new for me.

What Next?

Now what?

First, I am going to get back under 200 pounds (I am at 210 or so). Since I am not particularly muscular, I can get what the weight charts say I should weigh, which is around 187, but one step at a time.

If allergies permit, I will continue to ride twice a week, but won't be doing as many long rides as I did. Regardless, I will be exercising 6 times a week, just as I have done for the last 2 years.

The problem is that I have trouble losing weight and training for an event at the same time. So, I will lose, then train, lose, then train.

As a reward for getting back under 200 pounds, I am wondering what I should do? Another Century or a Sprint Tri? When I am under 200 pounds, my ankles can handle the running better. Right now, I can only run once a week.

There is a Sprint Tri on Aug 5 in Sacramento. That will be warm. There aren't a lot of Centuries in August. Bummer.

Did It!

The Century went pretty well, i.e. I survived. Yay!

My legs were pretty rubbery the last 25 miles. I slept very well last night and woke up not sore at all. However, I am feeling it in my legs now.

The weather was lovely, though the morning started out pretty cool. Registration didn't take long, and I was on my bike at 7:15. I wore my windbreaker until mile 20 (Gilroy Hot Springs). Decending on Canada Road through the fog was neat, but a little freaky.

There were lots of rest stops available, with lots of food and water, which was very nice. Once the day warmed up, it was around 80 degrees. I got a bit of sunburn in spots I missed (How did I miss the sides of my wrists? I suspect it really is there are spots where the sunscreen gets rubbed off).

It took me 7 hours and 45 minutes to complete the 100 miles, which was pretty much what I expected. Maybe a little slower than I had hoped, but I was just glad to finish.

At the last rest stop I called home so they could be there when I finished. It really cheered me up to see Shannon with her camera at the finish. Tracy got me balloons and candy. I really appreciate their support through all this.

Then we went to In-And-Out. Never has a hamburger and fries tasted so wonderful.

Almost Here!

Just a few days until my first Century. I was very nervous about the most hilly portion of the Century (Roop Rd.), so I tried it out today. I did Roop to Canada to Pacheco Pass Highway to Ferguson to Leavesley to New Rd. to Roop, which is a bit over 20 miles. Not nearly as hard as Metcalf. I am relieved.

Gearing Up

Friday I rode the Willow Springs loop, and yesterday did the Baily loop again. Average speed for the Baily loop was 17.4 MPH.

I am starting to be able to use the drops fairly comfortably, which helps get my speed up a bit, though I don't spend a lot of the ride on the drops. Mostly on the hoods.

Over the next couple of weeks I will have to do a lot of climbing, to be ready for the Century.

Recent Rides

On 4/15 I rode 54 miles (lunch in Gilroy route), with 1400 feet of climbing. Since this was the longest ride I have done, I limited the climbing. This took me 3 hours and 45 minutes (Ave speed 14.4 MPH). Ave. heart rate was 135.

Today I rode 20 miles (Baily loop). I was feeling ill yesterday, but I think it was really allergies. Nasty sinus headache. Regardless, I chose an easy route today. Once the ride got going, I felt well, so pushed harder. Average speed was 16 MPH, with ave. heart rate of 145. This is a new high ave. speed for me.

We finally have nice weather, and it was painful not to be out in it yesterday.

Unexpected Angel

For years we felt that our family was complete. We had three wonderful, smart, talented children: two boys and a girl. We were approaching our 40s. Our four bedroom house was just the right size. That was about to change ...

I began to have a nagging feeling that a daughter was missing from our family, but was afraid to bring it up to my wife. The feeling persisted, and got stronger, so I finally brought it up. Tracy had been having the same feeling, but was afraid to tell me!

We prayed about it together, and the answer was to wait. It was really hard, wondering what was going to happen. Finally, we got the impression that we should pursue adoption, so we began to research our options. International adoption made sense for us, and we decided to adopt from China.

The paperwork took a looooooooong time. The wait to be matched with a child took a loooooong time. Actually, it took two years, from starting the application process to being matched. One look at the tiny photo of our new daughter-to-be in China, and we knew she was the right one, though.

Aerin Mei was robustly healthy and being raised in a loving foster care environment. Her foster mother described her as "lively and unquiet", which certainly was, and is, true. Because of the strong emotional bonds she had formed in China, she was able to bond with us quickly, though not without a few tantrums and other challenges.

We were amazed at how she just fit into our family. And changed it. Our 16 year old son says it was boring before-Aerin. She comes up with so many off-the-wall things that we have collected her antics here.

Today, Aerin is loving Kindergarten, gymnastics, and having her big sister home from college for the Summer. She says she wants to be an artist when she grows up. Who knows?

Being A Caregiver

My daily routine is bracketed by caring for my 20 year old son, Brennen, who has Duchenne Muscular Dystrophy.

Brennen is a sophomore at SJSU, majoring in Film/Television/Radio. He has used a power wheelchair for about 10 years, and has been completely non-ambulatory for 11 years. He has been using ventilation assistance for two years, first a Bi-Pap at night, and, recently, non-invasive (i.e. through a mask or mouthpiece, not a tracheostomy) ventilation continuously at night and on-demand during the day. Since DMD affects the diaphram, heart, and skeletal muscles, B has full feeling in his body, but his breathing, blood circulation, and strength are all impacted. Because this condition is progressive, the degree of assistance he requires has to be adjusted from time to time.

You have to imagine much of the routine below punctuated with very lively discussion about films, music, books, etc.

Here is a typical morning:

8:00 - Get Brennen up. This includes: physical therapy on legs, arms, and hands; strap on back brace; dress him; use Hoyer lift to get him into his chair; treat/prevent pressure sores on feet; put on support socks and foot splints.
8:45 - Feed B breakfast.
9:15 - Using ceiling lift, take Brennen to the bathroom.
9:30 - Get B back in chair, hook up external catheter.
9:40 - Brush B's teeth and wash his face.
9:50 - Done.

There are two evening routines: shower and non-shower. A typical shower evening:

8:30 - Feed B evening snack, brush and floss.
8:50 - Nebulizer and chest thumping.
9:15 - Bathroom (use ceiling lift) - "B's Quality Reading Time".
9:45 - Shower (ceiling lift and reclining shower chair).
10:30 - Put B in bed, physical therapy, fit mask for ventilation, bolster and position for comfort.
11:00 - Lights out.

For non-shower evenings, substitute sponge bath for shower. The routine is 1/2 hour shorter, so it generally starts at 9pm.

Training For A Century

I read on-line how I should be training for a Century, but I can't do that. I spend 3 to 4 hours a day caring for my oldest, plus I work, plus I do spend some time with my wife and the other children, plus the rain in the Bay Area this year just won't stop. So here is a typical week:

Monday: 1 hr in gym
Tues: 1 hr in gym
Wed: 2 hour ride
Thurs: 1 hr in gym
Fri: 1 hr in gym
Sat: 3+ hour ride (Adding 10 or so miles each week)
Sun: Rest

The hour-long gym routines are 1/2 hour of aerobic activity (ellipticals, stairs, treadmill, or stationary bike), plus 20 minutes of weights and 10 minutes of stretching. Once a week (should be twice a week) the aerobic activity involves intervals.

I use a heart-rate monitor and shoot for 142 beats a minute for the aerobic activity, but actually do higher than that for the rides. Last Saturday I did a 3 hour ride to Uvas Canyon Park and back, and my average heart rate over the 3 hours was 145, including the downhill parts and the water/snack breaks. I like riding the road bike, because I can sustain a higher activity level than I could running. Long distance running hurts my ankles too much.

Last Wednesday I did the Metcalf short loop for the first time. That's a steep hill! My heart-rate was around 174 all the way up. I go from aerobic to anaerobic at around 165. At least, that is when I start panting.

Yesterday (yes, Monday, but it wasn't raining!) I did Bernal up to the County Park three times. I am not sure how much is improved technique, and how much is improved strength and condition, but climbing is improving.

I hope I am going to be ready for the I Care Classic Century next month.

Introduction

I have been keeping a blog of my younger daughter's antics for a while, and have found that I wanted a place to post my own ramblings.

Some interesting things have happened to me in the last few years:

1. Turned 40 (and 41, 42, 43, 44, and 45)

2. Adopted Wonderful, Loud, Smart, Wild Daughter From China

3. Lost 110 Pounds (Gained back 15, hopefully some of that being muscle)

4. Oldest Child Became An Adult With DMD (Currently a Sophomore at SJSU)

5. Second Child Graduated Valedictorian From High School (Let's just say that I didn't finish that high in my class)

6. Ran In My First 5K

7. Bought A Hybrid Bicycle, Then A Road Bike (Trek 1200)

Some exciting things are coming up:

1. May: 22nd Wedding Anniversary; Riding In My First Century

2. June: Third Child Graduating From High School (at 16)

3. July: Summer Vacation To Washington State

4. August: Taking Middle Two Children To BYU

These are some of the topic I will be writing about in future posts.