Quarterly Report: Miles Logged July, Aug, and Sept

>> Saturday, October 25, 2014

Here's what my last 3 months of training look like coming off my ankle sprain in April:

July 2014

August 2014

September 2014

3-month totals:
- SWIM: 23,930 yards
- BIKE: 488.30 miles
- RUN: 211.03 miles

SWIM: My swimming dropped off because it COULD (it was nearing the end of racing season) and because of Charlie (I was afraid they'd need to come get me if/when Charlie got too crabby for them at the Y's childcare, so getting ready for a swim and hopping in the pool seemed like a waste if I'd only be able to get in 150 before being pulled out). Still, my yearly swim totals are looking good for 2014!

BIKE: Those are my 3 biggest consecutive months since before kids. Possibly even since Ironman training in 2007. Now I'm not doing ANY biking, but I'm 100% OK with that.

RUN: Umm... that's kind of a crazy 3-month build after I started running again in July (after spraining my ankle badly in April). In fact, for most of April (after the sprain), May, and June, I logged 6 miles TOTAL! That's a total over those 3 months! So to go to 40, 70, and 100 miles for the 3 months after that is pretty decent! I had a REAL big week in September of 36 miles, but then I backed off and got ready to race the Loony Challenge the first weekend in October.

STRENGTH: This was highest in August because I was doing a lot of leg exercises. I eased up leading into the Loony Challenge a few weeks ago, but now I'm trying to get back at it and keep these legs strong (and therefore injury-free).

I did 3 races over this time too, and coming off injuries, I'm pretty happy with how things went:

8th overall (2nd in age group) at the Waseca Triathlon.
3rd overall at the Lake Marion Triathlon.
8th overall (2nd in age group) at the Treadman Duathlon.

p.s. The "Charlie" swim excuse is slightly weak, and I know that. I don't care for swimming - what can I say? It's also a bit harder because we can only leave a baby for 1 hour at the daycare at the Y - it was 2 hours with Henry before he had a little brother. So a 1 hour drop-off means about 40 minutes max of swimming once you get ready pre-swim and change post-swim. So there's no time for stretching or core work. Totally just excuses. 


Friday Funny 815: Halloween Costume Puns

>> Friday, October 24, 2014

Puns + funny costumes = awesome.  (via)

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Friday Funny 814: BFF Devon's Bike Crash

I posted this on pro-triathlete buddy Devon's Facebook page the other day:

That beautiful man has such beautiful comebacks.

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Friday Funny 813: Just "Dad" Things

A few days ago, I Instagrammed a photo of Charlie and I mowing the lawn. I captioned it "Mowing the lawn with this goofball. (We have a reel mower - don't worry, he's in no danger.)" Someone told me I missed an opportunity to say "he's in no reel danger." I felt like I missed a chance at a classic "Dad joke."

To help make up for that, here are people tweeting about the most "DAD thing" their Dad has ever done:

Time to up my DAD GAME. What's that you say, Henry?... You're hungry? Hi Hungry, I'm Dad!

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Friday Funny 812: Cake Fails

I love these kind of things. Oh, and racing buddy bro-in-law Matt is marrying Angela this weekend, so I hope to get them cake #1:

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Two Quick "Instagrams of the Day"

>> Thursday, October 23, 2014

Here are 2 recent shots of my fun home life:

Just before bedtime last week. #NoPants

Henry loves to be "tackled" by Charlie.

Life is good. Oh, and we recently found out that the "Pony Basket" that Henry referenced in one of last week's Friday Funnies is a My Little Pony wicker basket where all the My Little Ponies are stored. Now we know.

Follow me as stevestenzel on Instagram.

Stop back for some "Friday Funnies" tomorrow, and check back on Saturday for a (surprising) training update from the last few months.


A Few Final TC "Loony Challenge" Thoughts

>> Wednesday, October 22, 2014

Alright, it's been 2.5 weeks. Here are my 6 closing thoughts on things related to the "Loony Challenge."

• I was thrilled to finish UNINJURED!! Two days after the 10 Mile, hip felt BETTER than it did during the final 2 weeks of building miles leading up to the race! The 20 minute massage after the 10K and 5K really seemed to help. (But I've only ran twice since then - an easy run 4 days after the 10 Mile, and then the Superhero Dash 5K with Henry the next weekend. Now I haven't ran in 11 days because my hip/sacrum has been achy again, so I'm taking it easy. I'll do an easy run shortly.)

• The only thing that hurt on my body was my calves. Monday after the races, I got out of bed and my calves screamed at me. They weren't injured, just tired. Tuesday they were better. Wednesday they were about back to normal.

• My finishing percentage looks pretty great in all 3 races. When I log my races on BeginnerTriathlete, they show overall percentage. My age-grade results are all decent too, putting me at the bottom of "Regional Class" in every category:

- 10K: 0.76% (70% age graded)
- 5K: 0.78% (70% age graded)
- 10 Mile: 1.14% (72% age graded)

• Just for the hell of it, I overlaid splits from all 4 times I did the TC 10 Mile. 2009 was my first ever 10 mile, 2010 was when I was coached with the goal of finishing sub-60 (finished in 59:05), 2011 was just a normal race, and this year was the end of the Loony Challenge:

2011 and 2014 were quite similar, with just some of the earlier miles being a bit slower this year as I was pretty timid about my legs being too tired from the 2 races the day before. But I honestly could have (and should have) raced those miles a bit faster. And that graph shows that (at least for me) miles 6 and 7 are brutal. It could be the hills, or it could be mental - feeling dead but knowing there are still a few miles left.

• "Race Buddy" James found me! I got an email last week from the guy who I ran with for the middle 5 miles of the 10 Mile. Remember all the photos like this from my 10 Mile race report with James and I side-by-side?

James and I at mile 5 (seen in my race report).

He sent me an email, and then he shared his race report with me - he's got a group of running buddies who all share race thoughts via email after their races. He finished 3-4 minutes faster than he had hoped, which he was thrilled about. Here's a middle paragraph from his write-up about running with me:

... Once it leveled out I caught up to a guy in a bright plaid long-legged speedo. I noticed that he was wearing a “Loony” tag (meaning he ran the 5K and 10K on Saturday as well) so I struck up a conversation. Turns out he is a semi-famous local blogger (named, of course, “Steve in a Speedo”) who writes about running and triathlons; every group of spectators had at least one person yell out, “Go Steve!” or “Nice shorts!”. Very nice guy and we stuck together until he dropped me around mile 8.

James had made a comment or 2 during the race about all the people who knew me and all the people cheering for the shorts. At the time, I couldn't tell if he was annoyed or if he was enjoying it. Glad to hear he was OK with it! Nice running with you, James!

(And thanks to Sarah for those great photos of us at mile 5, and thanks to Shinianen for the photos around mile 8. Check out Shinianen's spectator report which includes a photo of me, and a Cookie Monster holding a sign saying "C is for Chafing." Fantastic.)

• Twin Cities in Motion "officially" congratulated Don and I on Facebook last week. Here's a screenshot of their post from Facebook:

And here's that full photo they shared of Don and I finishing the TC 10K:

Both running easy (compared to the guy in front of Don and the guy flying behind me).

Remember, I ran the 10K with my camera, and here's a photo from my 10K race report that was taken just 15 seconds before the photo above:

Don in front of me, and the guy in blue up there too. (From my 10K/5K race reports.)

In the next week or so, I'd like to write up my thoughts on how to WIN a series like this. I've only done it once, but I have 2 cents I'd like to share.

In the meantime, here are a 3 related links in case you missed them:
     - My TC 10K and 5K race reports from our first day of the "Loony" races.
     - My TC 10 Mile race report from the next day.
     - The final "Loony Challenge" standings.


I Look HORRIBLE During 5Ks (here's the proof)

>> Monday, October 20, 2014

There are some pretty sweet photos in the album of official photos from the "ALS Superhero Dash" 9 days ago. Here are some of my favorites along with some horrible ones of me and Henry:



The group of LEGIT costumes out there!

She's got the same batman shirt as me, but she has cooler friends.


The "legit" Captain, some Ironkids, and an awesome tighty-whitey superhero.

Just before the start of the 5K - I'm about 10 feet behind (the male) Captain America.

As I said in my race report, Henry and I jumped into the lead after a few feet, and just kept pulling away from the group. Here we are just a minute into the race:

It looks like we're not even moving.

Now it looks like we're running.

This is the next photo in the album after the 2 of me and Henry.
The guy leading this pack is the middle-aged guy I noted I passed early on.

Fat Luigi.

ALS Association Executive Director Jen (in the Wonder Woman getup).

More of the nearly 500 5K runners.

An awesome He-Man.

Waiting for the runners to do their lap around the lake.

Looking through the tunnel to the finish.

Henry and I came barreling up to the tunnel nearly 4 minutes ahead of anyone else, and we totally caught this family off-guard and freaked them out:

Scared them off the path. Oh, and sweet baby Jesus... look at my face.

Close-up of that last photo. There's the "vein of approval!" It approves of this effort.
But the rest of my face.......... dear Lord.

Running hard towards the tunnel.

Another gross close-up. Henry looks chill, though.

Headed to the finish.

Well, I guess it's OK to be a little ugly/gross at the end of a 17:56 certified 5K while pushing a stroller. Right?... RIGHT?... I hope so. Here are a few more photos:

Here's 2nd and 3rd running side-by-side.

Brette (Jen's hubby) was passed by Fat Luigi, so here I think he's checking
to make sure he won't be passed by Fat Mario.

Fat Luigi catching his breath post-race.

He-Man made an unlikely friend during the race.

A pretty sweet Wolverine. He's running WITH A CIGAR IN HIS MOUTH. Nice touch.

These next 4 photos show the definition of a "second wind:"

"Ugh... how much farther?"

"I don't know if I can do this..."

"Oh wait... the finish is just up THERE?!?"

"LET'S GO!!!"


Henry and I getting our 1st place medal from Storm and Wonder Woman.

Heading back to the car. Henry has his "stick guns."

Check out Henry's and my race report from last week if you missed it.
Here's all the "official" race photos in a Flickr album with 1400 photos.
And here's the race website. Thanks ALS Superhero Dash!



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