The Training Blog of MicAyer

Well, my first year in the sport has come and gone with the passing of the U.S. Open Sprint Triathlon (October 5, 2008). It was my second tri and I’m hooked.  The manner in which the race was run, the officials, and spectators were terrific.  Sunday’s race was a lot of fun. There were 1000+ competitors signed up to compete in the Olympic and Sprint distances; 31 of which were in my age-group of the sprint distance. I placed 2nd!!! The bike course was very hilly which made for an interesting ride however it was riddled with pot holes and large cracks. My run was the only thing I felt I could have gone faster in.  For the next 4-5 months I’m going to soley focus on improving my run.  All in all it was a great day for me.

Sprint Triathlon Summary:
October 5, 2008 - Dallas, TX
number of finishers: 302
number of females: 102
number of males: 200
average time (of all finishers): 2:23:54

Michael Ayer (bib number: 1203)
age: 34
gender: M
location: DALLAS, TX
overall place: 15 out of 302
division place: 2 out of 31
gender place: 13 out of 200

Overall Time: 1:53:59
Swim: 13:11 (850 meters)
t1: 2:46
Bike: 1:12:55 (25.8 miles)
t2: 1:07
Run: 24:01 (3.1 miles)
penalty: 0

The triathlon experience was amazing. I performed better than I thought I would. The course consisted of a 500 meter swim, 16.2 mile bike, and a 5k run and my goal was to avg. 1:38/100 meters on the swim, 19mph on the bike, and 8:00/mile on the run. I actually bettered all of those marks except for the run. I avg’d. 1:29/100 meters on the swim, 22.3mph on the bike, but only 8:04/mile on the run. The transition from biking to running was excrutiatingly difficult. I’ve never experienced anything like that before.  I finished 37th out of 144 competitors. I had so many people pass me in the last 1/4 mile.  I just couldn’t keep up. I’ve got my second triathlon experience on Oct. 5th (Toyota U.S. Open in Dallas, TX) so hopefully I can do just as well or even better.

Well, it’s the day before the day before my tri and I’m getting a little anxious/nervous. My body feels extremely tight especially the back of my legs. I’ve been stretching each night but it doesn’t feel as if the tightness is subsiding. I want to finish the 800m swim / 16.2 mi bike / 5k run in 1:28.40 (time does not including transition splits). I would feel very satisfied by that effort considering I’ve been training since late April and only on the weekends. I’m not sure what to expect during the race or how to prepare my equipment for easy transitions during the race. If anyone out there has any thoughts on what I can expect during the race and on equipmnet prepartion I would greatly appreciate the advice.

Well, today began with high intentions. I had planned on going for a 4000m swim early this morning then embarking on a 10k run. That’s atleast what my mind wanted to do. My body had other plans. I ended up sleeping right through my alarm and awoke at 9:00am. When I rolled myself out of the bed I stumbled into the living room and turned on the t.v. to find the ESPN’s College Gameday crew broadcasting from Hotlanta. It is now noon and my rear-end is still firmly planted on the couch. Have I mentioned that I love college football. Anyway, I’m straying from the subject. Intentions…delayed.

My intentions next week are high. Next Sunday I’m competing in a triathlon in Grand Prairie, Tx and plan on doing very well unfortunately it appears that I may have to alter my plans because of Hurricane Gustov. As it approaches the Louisiana coastline there is a chance it will continue along its path and influence the weather here in north Texas. It’s still too early to know whether or not the race officials will run the event, postpone it or cancel it all together. Intentions…possibly delayed.

On a side note, being from Baton Rouge, Louisiana (Geaux Tigers!!) I’m praying that this storm does not hit the state. It would be devestatiing to the fine people of the state to have to deal with a catagory 3 or 4 hurricane only 3 years to the day of when katrina made landfall. Those from Louisiana are strong willed with deep roots within their communities and the state. They will no doubt make it through any disaster let’s just pray that this storm weakens substantially and that any damage is minimized.

Weighed myself immediately following my run/swim workout.

Health:

• Date: 08/02/2008
• Weight: 168.9
• Mood: Very Happy
• Sleep Hours: 7.5
• Sleep Pattern: Better than Normal

OK…so my last post was a little off.  I misread many of my numbers so I’m reposting this Health Assessment.  This Health Assessment was conducted on 7/18/2008 at 11:00 am.

Height: 6′-0″

Weight:  171 lbs.

Heart Rate:  51 beats/min.

Blood Pressure:  118/60  (Ideal is less than 120/80)

Glucose (Blood Suger):  86mg/dL (Ideal is below 110 mg/dL - fasting; below 130 mg/dL - non-fasting)

Total Cholesteral: 151 mg/dL (Ideal is less than 200 mg/dL)

HDL Cholesteral: 37 mg/dL (Ideal is higher than 40 mg/dL)

TC/HDL Ratio:  4.1 mg/dL (Ideal is less than 4.5 mg/dL)

Body Fat Percentage:  14.3% (Ideal for males 18-39 yrs. of age is 7 -19%)

Body Mass Index (BMI):  22.9 (Ideal for my height and weight is 18.5 - 24.9)

On 7/18/08 my company provided a complete health assessment for all of its employees.  This was an awfully nice gesture and I was really happy to participate.  I expected most of the results that I received and it was comforting to know that what I thought about my health was more or less accurate.  My BMI (body mass index) was measured at 14.3%.  That’s not great but I do fall within the normal range (7% - 19%) for a 6′-0″ tall 172 lbs. male.  Other statistics: blood pressure (118/60), total cholesteral (151), and heart rate (51).  It’s always nice to know how healthy you are especially when the company you work for provides the means.   

Every other week I travel to Las Vegas for work.  The trips consist of 3 days of coordination meetings that last anywhere between 8-12 hours a piece.  Needless to say that I am tired after one day of meetings and near comatose after all 3.  This doesn’t allow for much, if any, excersize time.  Oh, check this out…Even if you’re staying in, oh let’s say The Venetian, you have to pay an additional fee to use the workout facilities.  These fees can run $20 - $35 each time you go workout.  What a rip-off.  I started to bring my running shoes to run on the streets in the mornings prior to the meetings.  I will not pay these fees if I don’t have to.  That’s ridiculous.

Health:

• Date: 06/07/2008
• Weight: 168
• Mood: Happier than Normal
• Sleep Hours: 8
• Sleep Pattern: Normal

I’m finding it awfully difficult to get up in the mornings.  The alarm goes off at 5 am however I always seem to hit the snooze bar 2-3 times and before I know it I’ve missed my window of opportunity to get in a morning run and/or swim.  I usually go to bed around 10 pm so that would allow me a good 7 hours sleep.  Could my diet be a contributor to my sluggishness in the mornings?  hmmmmm…..