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Checking in before March is over. Things are moving along relatively well; Swimming is up to about 9000 yds a week and cycling on the turbo is right around 5 hours a week. Running was rolling strong until about two weeks ago.

I was outside on a long run at about mile 6 my left foot start to cramp up. Slowing to a walk and then a stop, I stretched it out a bit and then went back at it to finish up another 3 miles. A few days later I noticed the same feeling, not quite a cramp but that’s as close to an explanation as I can give, while on the treadmill at mile 4 or 5. Then I began to notice the sensation when I wasn’t running, even had that foot cramp up on the massage table once. After giving it a few days rest I tried again in a different pair of shoes but that wasn’t solving anything so I’ve now been off the run for nearly two weeks with what I suspect is plantar fasciitis.

The dreaded PF. Shit.

Looking back at mileage, I may have ramped it up a little to much, to fast.

Week A: 16.4 mi
Week B: 9.16 mi
Week C: 15.2 mi
Week D: 14.1 mi
Week E: 13.9 mi
Week F: 20.2 mi
Week G: 18.7 mi
Week H: 19.1 mi

General rule is, increase mileage by no more than 10% a week to prevent injury. Right around Week F, things jumped about 31% and that held for three weeks until failure. Here’s the thing. I know not to increase mileage too much too fast. I knew the 10% rule. I’ve been tracking my mileage for months… but I wasn’t following a plan.

My actual training plan begins next week, 12 weeks out from IM70.3 Coeur d’Alene and now I’m not going to be able to begin at the necessary mileage but my foot is FUBAR. I know better and even further to my disappointment, I’m pretty sure the causation is at least partially due to a weak vastus medialis (inner quadricep) which was giving me some left knee pain a couple of months ago.

I took some time off, did some better stretching, knee pain went away and I was able to run pain-free for several weeks making significant gains until this. It’s a lesson in ignorance: I tend to the problem until it doesn’t seem to be a problem anymore. Can’t help but to think that if I had seriously worked on my hip and leg exercises religiously, this may not be an issue. But here we are and tomorrow I’ve got an appointment with my Athletic Trainer to see what we can do. Hopefully I caught it soon enough that a few weeks off will do the trick.

At least I’ll now have more time to devote to the bike trainer and the pool.

Speaking of the bike, the TT project I’m affectionately referring to as the Rat Rod is getting closer to build day. The parts are strewn across the “reading couch” in my home office and with the addition of a headset, stem, and brake/shifter cabling, the bike will be ready to roll! I haven’t ridden a triathlon bike before so this is going to be a big step outside of my comfort zone. I’ll be documenting the bike build and initial rides soon enough, probably in late April!

As the time for the first 70.3 approaches, my training builds up, and as I work through my plantar fasciitis issue, I will be posting more regularly. Game face on.


October 16th marked the official start of the Mackey IronMan Coeur d’Alene Training Camp. In standard training camp fashion, I’m kicking off the day with a swim session (coached) immediately followed by a nutritious shake. Then, because I’m a typical American adult, sitting on my ass for 8 hours at work. I am lucky enough to work on a university campus and there is a gym with a shower in the student housing next to my office…so I get to pop over there and pound out a few miles on the treadmill during lunch if need-be (hence the shoes, etc. under my desk).

But the Training Camp plan has been actuated and I have T-minus eight months until “taper week” which is roughly the week before Ironman 70.3 CdA. Not that there necessarily needs to be a full week of tapering off before a 70.3 but it sure sounds legit. And yes, eight months is a pretty long training camp, but it includes re-integrating swimming into my routine…which is my serious weak point.

Yes, we are currently in November and so I do have a couple of weeks under my belt. Plenty of early mornings and lunch-break 5k’s. All is good. No surprises. Nothing exciting to note.

Last week I did have another check-in with my work’s “wellness team” and things are still trending positively.

Test 3 (June 2017)
22.56kg fat mass
79.6kg fat free mass
VO2: 41.4ml/kg/min

Test 4 (August 2017)
20.5kg fat mass
77.4kg fat free mass
VO2: 47.2ml/kg/min

Test 5 (October 2017)
18.5kg fat mass
78.3kg fat free mass
VO2: 47.02ml/kg/min

Overall weight stayed the same but composition is better in both mass directions. VO2 is about level, but that’s within the margin of error for this form of testing. We’re going to schedule a full-blown V02 max test for January (which is about when I’ll turn 38) and then I’ll do another one 6 months later in July, after the tri.

So that’s it for now. The weather is turning to shit, time to be like Lionel Sanders and fully embrace the indoor trainer.

Just woke up from a nap on the sofa, after having fallen asleep watching the last stage of the TdF. Froomebot won, which was predictably fine, though I am stoked for Rigo and the Canondale/Slipstream boys. They showed up and for a $15 million dollar team to land on the final podium and rack up multiple jerseys with multiple guys while running against $30-$45 million dollar teams is hella respectful. And although Taylor Phinney isn’t quite my Dave Zabriskie, he’s my new homeboy to follow.

Speaking of DZ Nuts, I see that he and ‘ol Floyd Landis are running together pushing product for Floyd’s of Leadville. Specifically, CBD hemp oil soft gels. Geared towards endurance athletes as a natural alternative to ibuprofen, I’ve been wanting to give the CBD pain reliever thing a try for awhile now. If I end up giving it a whirl I’ll report back here to my wide audience of one.

In general, training is going solidly. I’m not working off of any specific plan, rather I’m setting broad weekly goals and am putting in whatever mileage or effort level feels right for the day. In fact, for most runs/rides I’m not even wearing a watch. Just getting out there and wearing myself out, then turning around and getting my ass back home. This is no strategy when it comes to actual race training but in the general “getting back into training shape” phase I think it’s perfect; Less risk of overuse injuries due to stubbornly trying to hit quantitative benchmarks.


This will be like last year but more and better.



Let there be cake

One for the weekend.

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