Drex Gets Focused: An Essay on Shenanigans

K so...

To win the Calgary Ironman, I would need to do better than 1:15 100m x 20 on the swim, 25mph x 2.24 hours on the bike, and 10mph x 13.1 miles on the run.

Currently I don't even know what I can swim (gonna find out tomorrow :D), Can ride probably 20mph x 2.8 hours on the bike, and 6mph x 13.1 miles on the run.

... I, uhh... Yeah. I think I'll make that my ... totally realistic goal. Maybe I should train harder. :rofl:
 
Training

30 min "blah blah fast uphill walk"
Biked 16.3 miles in 60.0 minutes
30 min blah blah fast uphill walk

***

Ran 5.10 miles in 44.5 minutes @ 8.73 mm

Thoughts

Bike was pretty much effortless. I was watching Big Bang Theory and laughing my ass off and getting a lot of weird looks. It feels really, really good to be doing fasting cardio again. It kicks the **** out of my fat stores, makes me sweat up a lake, and rather than being tiring, is a great source of energy for me. Also suppresses my appetite, haha. It's my drug of choice. :luxlove:

Run was hard. 'Course, I was dehydrated, running on virtually no glycogen and destimmed again, so. It's gonna be a real battle making that 8.5mm pace for the Harvest. Fairly sure it's on the far side of the line between possible and not, but I may just surprise y'all - I'm sorta competitive. :D

I'm thinkin' what I'll do this week is Mon (no run) + Tues as normal, 2.5 mile run on Wed, Thurs + Fri off. (Actually off - skipping Rep Upper and ME lower this week. No fasted cardio, either.) Starting Thurs I will go out of my way to sit around and stuff myself full of carbs and electrolytes and such, and get as much sleep as possible.

I wonder how The Drexatron made out. ^_^
 
I succeeded in my goal of a sub 4 hour marathon. This marks 2 of my goals down as I finished a triathlon in August.

My dad and I started off the run together. We started off faster than I had planned, but I felt good. I would have run just a little slower over the first 2 miles had I been by myself, but my dad has more experience and I felt I could finish at or before his time, so I stuck with him. After about 1 mile we were at a 7:55 pace. We gradually slowed down and were averaging an 8:00 pace at the 10k mark. I continued to hold this pace and my dad dropped back. I was feeling really good at the 8:00 pace so I just kept going. Around mile 9 there was a steep down hill. I coasted down the hill and that brought my average down to 7:57. Miles 11 - 18 were a gradual uphill climb. I did good for a ways and was still feeling strong at the 13.1 mile point, but started losing speed somewhere between miles 16 and 17. I kept thinking once I get to 18 it is a gradual downhill and I will be able to pick it back up. When I finally came to the top at the 18 mile marker I was at an 8:04 pace. But, my speed didn't come back. I was going slower now, even with the slight downhill grade. Around mile 20 my right calf started to grab, almost cramping. (The same issue I had during all my long runs since my leg issues last time.) I pulled my toe up to prevent it from cramping. From this point on I tried to keep my toes on my right foot pulled up as much as possible and just rolling through on the right leg. I continued on, but my pace was gradually falling. The last 2 miles were torture. It took all I had to keep from walking. Even with my toes pulled up and barely using my right calf, it almost cramped up more times than I can count. I was able to hold out though and even managed a limp sprint (only driving off my left leg) for the last 50 yards into the chute.

A few minutes after I finished it felt like I had been hit by a truck. My body ached all over. I wasn't hungry, but grabbed a third of a banana, half a slice of bread, packet of peanut butter and a mini roast beef sandwich off the food line, along with a bottle of water, and headed out. First I found my wife, who was near the exit. She was headed to the porta potties, which is where I wanted to go anyway. (I held it the whole run rather than just

letting it go.) They were only about 50 yards a way, but I couldn't make it without a rest, so about half way there I sat down at a picnic table and started to eat some of the food. (Still wasn't hungry, but knew I needed to eat.) Once she was done and came back I made the rest of the trip and came back and sat a little longer. After that I went and got my finisher shirt and then saw my dad at the food table. Met up with the rest of the

family. Rested a little longer, then started the slow half mile walk back to the car. My dad and I went to the local YMCA and got showers. Thank you YMCA for the free showers! With a 5 hour drive home, and everything else I didn't get home until 9:15 and it would have been awful to have to wait that long for a shower.

Total time was 3:39:48. I was going to be happy as long as I at least finished in under 4 hours. My real goal was under 3:45. I thought I may have a chance to finish close to 3:30. So, I am very happy with my time and I know I gave it my all. My dad came in 10 minutes behind me.

I took FFs advice and shaved my legs, while I was at it also shaved my chest. Turns out my hairy chest was protecting my nipples. I had a blood stain on my white shirt where my left nipple bled through. Other than that I had no other chaffing, no blisters.

I don't know if my right calf wanting to cramp is just a lingering effect from the issues I had a couple months ago or if it may be due to the poor vein structure in my right calf. (Doctor called them useless veins. I can get a picture to show you what I mean.) I never had any issues at all with cramping of any kind during my training for the first marathon. First time I had any issues then was 2 days before the marathon on an easy pace 2 mile run. Since then though, on my long training runs, my right calf has been wanting to cramp up towards the end of the run. Although the cramp feeling is a lot different from the cramps a couple months ago. Kind of hard to explain. But, I think I proved that whatever happened 2 months ago was not related to training or nutrition. I followed the same exact plan and did not have any issues like I did 2 months ago. I even raced the weekend before this time, as I did last time.

Here is the summary info for me and my dad.


Community First Fox Cities Marathon 2008
September 21, 2008 - Appleton, WI Summary
number of finishers: 1026
number of females: 403
number of males: 623
average time: 4:23:50

Matt Perrine
bib number: 385
age: 32
gender: M
location: Burnsville, MN
overall place: 213 out of 1026
division place: 18 out of 62
gender place: 187 out of 623
time: 3:39:48
pace: 8:23
10k: 49:04
half: 1:44:53
20 mi: 2:43:12


Richard Perrine
bib number: 386
age: 55
gender: M
location: Sherburn, MN
overall place: 308 out of 1026
division place: 8 out of 45
gender place: 253 out of 623
time: 3:49:43
pace: 8:46
10k: 49:05
half: 1:46:13
20 mi: 2:49:39
 
The Mighty, Drexatron... man that was a sweet cartoon (Hercules)

Total time was 3:39:48. I was going to be happy as long as I at least finished in under 4 hours. My real goal was under 3:45. I thought I may have a chance to finish close to 3:30. So, I am very happy with my time and I know I gave it my all. My dad came in 10 minutes behind me.

:luxlove:

I knew you had a secret crazy person goal. :D That's why I ilubb<3

I took FFs advice and shaved my legs, while I was at it also shaved my chest. Turns out my hairy chest was protecting my nipples.

Hahahahaha. I laughed so hard at this both of my roomies stopped what they were doing (moving a fridge, actually) and came to investigate. Awesome. XD

But, I think I proved that whatever happened 2 months ago was not related to training or nutrition. I followed the same exact plan and did not have any issues like I did 2 months ago.

Premise is sound, I accept your conclusion. :cool:

Dunno 'bout the vein thing, though. I believe if you keep on working it, they will pick up the slack. ****, I've been covered in bruises on my legs (calves, knees, hams, even the quads) for the last couple months. But they are getting better over time.. and **** it if a little thing like cramping or internal bleeding is gonna slow anyone down, right? ;)
 
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Thanks FF! Thanks G8r80!


Dunno 'bout the vein thing, though. I believe if you keep on working it, they will pick up the slack. ****, I've been covered in bruises on my legs (calves, knees, hams, even the quads) for the last couple months. But they are getting better over time.. and **** it if a little thing like cramping or internal bleeding is gonna slow anyone down, right? ;)

The veins in my legs are varicose veins and are not due to an injury. They have been this way as long as I can remember. I will get some pics posted here soon so you can see what I am talking about.

9/22/08

Jogged 1 mile on the treadmill; 13:32. I decided to treadmill it as I really wasn't in the mood for hills. This was just a light jog to loosen up some.

Food:
 
09/22/08

Training

Biked 16.3 miles in 60.0 mins @ 16.3 mph

A1 BB Bench 135x5x3, 135x4x2
B1 W Lat Pulldown 120x7, 120x8
C1 CS Row 50x8x3
C2 W, P Facepull 50x8, 70x8x2
D1 DB MP 80x8, 80x7, 80x4
E1 CG BP 90x8x2, 90x7
F1 He-Man Shrug 405x5
F2 Barbell Curl 75x5

Thoughts

Not gonna bother logging the bike rides anymore, as they're not "progressive" in the sense the strength stuff is (per session). With the exception of this week they will occur every morning except Sunday, bracketed by 30 min walks and before eating. Every week I shall increase the speed by 5% until I can't anymore. Then I shall increase the time by 5% until the distance exceeds 56 miles. Then I shall return to increasing the speed, at a much lower rate, presumably. So, this is the case and all is going according to plan unless I say otherwise.

Workout was rushed and kinda gimp, as I was in a race against the clock (that I lost near the end, there, as you can see), wasn't properly dressed, and was missing all my gear.

Stupid cable pulleys are practically random in actual resistance. "50 lbs" on this one was nowhere near as difficult as "50 lbs" on the other.

@Drex: k
 
that calf issue, I have been thingking abotu it Drex, may be achilles. Are you doing long static stretches for your calves (seperate from running fo course)?

Also, when watchign the T.V. or talking with the kids and stuff, start squatting down on your toes, letting your butt go as low to the ground aw you can, (like a campfire squat). Do that for a 5 minute squat and see if you do not feel it start to loosen some. you may even feel it in the bottom of yoru foot. That tendon goes all the way to your big toe.

Let's figure this calf out though. If you get stuck out somewhere and you are in survival mode, let;'s make sure that calf aint the reason you can't get back home.

FF
 
that calf issue, I have been thingking abotu it Drex, may be achilles. Are you doing long static stretches for your calves (seperate from running fo course)?

Also, when watchign the T.V. or talking with the kids and stuff, start squatting down on your toes, letting your butt go as low to the ground aw you can, (like a campfire squat). Do that for a 5 minute squat and see if you do not feel it start to loosen some. you may even feel it in the bottom of yoru foot. That tendon goes all the way to your big toe.

Let's figure this calf out though. If you get stuck out somewhere and you are in survival mode, let;'s make sure that calf aint the reason you can't get back home.

FF


Watching TV?? I don't have time for that. :)

Thanks FF. I do stretching after a run/bike and try to get in one more set of stretches before bed. I do one where I bend at the knees and do a half squat that stretches the achilles well. I will add in that squat stretch as well.

The hard part about figuring it out right now is that I don't plan on doing any more long runs until spring. On my long runs during training it happened on all 3 long runs of 17, 19 & 21. It happened on the last two miles of each run where I decided to pick up the pace a little to finish strong. So it is related to use. If I slow back down it does a lot better.

During the marathon, after it started acting up, I used it as little as possible, giving most of the work to my left calf. My left calf held up just fine even with the extra work. Although maybe my running favors my right leg and I actually put more stress on it up to that point? (I don't think so) My right calf is also larger than my left calf by almost an inch.

I'm not sure what it is. Maybe it will go away on its own. Maybe it will be somewhat limited due to the veins. Maybe I just need to work it more.

9/23/08

Biked on the trainer for 30 mins. Did a few upper body lifts.

Food:
 
Not gonna bother logging the bike rides anymore, as they're not "progressive" in the sense the strength stuff is (per session). With the exception of this week they will occur every morning except Sunday, bracketed by 30 min walks and before eating. Every week I shall increase the speed by 5% until I can't anymore. Then I shall increase the time by 5% until the distance exceeds 56 miles. Then I shall return to increasing the speed, at a much lower rate, presumably. So, this is the case and all is going according to plan unless I say otherwise.

Sounds like an easy way to cop out of the bike rides Focus! I think you should take the minute or two to log them.
 
K so...

Ran out of time on Tuesday and just said **** it. No time today - err, yesterday - so, it be 2 mile run today, and then nothing 'til the half-thon. I've spent the last two days eating and doing whatever I want, and am sort of tired of it already, but I'm stickin' to my "being mostly lazy and eating lots of pizza and ice cream" guns. :rofl:

After this Saturday, I intend to reevaluate my training in relation to my goals. Or rather, I already have, and intend to make some changes:

Won't start swimming for ~3 weeks, because that's when the pool re-opens (and I refuse to do it at Shouldice! :p), but when I do, it's on. Like I said, I'm not too worried about it, and I'm actually gonna be pretty busy until then anyway, so. I'm thinkin' I'll do it on Wednesdays and Saturdays. Wednesdays will be just swim and run, Sat will be mini tri day. Every Sat. :D

Am 90% on ditching the strength training for the month of October. Just gonna cycle 2-3 hours a day, and barely eat (as I won't have to worry about being weak in the gym), and drop 20+ lbs. I know this sounds stupid, but I also know it'll work, and I don't really have time to screw around. (Not talking about the Ironman, here, something else. =P)

Sounds like an easy way to cop out of the bike rides Focus! I think you should take the minute or two to log them.

Well, if you insist. It'll just get really, really redundant, is all's I'm saying. It'd be like reporting the 2 hours of walking every day (which is always the same, give or take a bit).
 
and yet more rambling

Also, my three different instances of tendinopathy are almost fully healed after a couple days off. I made myself some inflatable braces to prevent recurrence - assuming, y'know.. not training like a neanderthal doesn't help. It's good to be young.. and a mutant. :luxlove:

I sure am gaining weight, though. I think this month's bodyfat numbers will say I've gained roughly 8 lbs of lean mass and at best broken even on fat. Which is cool, because it tells me that gaining back what I'm going to intentionally waste away over the next couple months will be a breeze. I'm up something like 10 lbs since early this month!

****, that reminds me, I forgot to make the appointment. Guess it'll be after the run.
 
Good luck on your half marathon this weekend Focus! Do you have a link to the website so I can check it out?
 
Good luck on your half marathon this weekend Focus! Do you have a link to the website so I can check it out?

Thanks, Drex. I think I'll do pretty well, provided I'm awake. And to be perfectly honest, I might not be, as a very good friend of mine is back in the country (this be day 3 of 3) and so I must kick it oldschool with her and may end up sleeping through the event itself. But, I promise you that if I do, I will get up and run it later anyway, and give you a time.

Here's: . Nothing special. Just your usual travel a long distance for no reason for charity sort of deal. Cause is brain cancer, apparently. There was an option to donate extra, which I thought was cool. Not that I'd donate to the Ironman.. that be a commercial entity, but for the smaller events is nice to be able to throw extra money at them to salve the guilt of not actually caring about anything. Kidding! :p

Alright, hope everyone's having, or getting started on having, a good one.
 
good luck!

Focus, good form, and breath

FF

p.s. that looks liek a great first half event. few people, intimate environment, and out of the city.

p.s.s. a note for you as you advance. Get into some larger events before august of next year. BIG events, like 5 and 10K that will have many thousands fo participiants. Otherwise when you enter that "M-Dot" environment the magnitude of energy, the volume of the announcer, the intensity of the athletes, and all that will overwhelm you. I do not say this to offend your superior level of being, but to coach you in mental and emotional preperation for "M-Dot." It is BIG. I had no clue.
 
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Todd, not to highjack Focus and Drex's thread, but have you thought about doing St. Anthony's oly length April 26, 2009? That will be after our Gator 1/2. The St. Anthony's tri is huge as you probably know.
 
Work has been crazy busy this week.

9/24/08

Ran 2.1 miles outside, 19:19, 9:12 min/mile.

9/24/08

Since we finished first in the B level league this summer, we decided to try out an A level league this fall. We are doing 2 leagues this fall. B level league on Monday and A level league on Thursday. Both leagues started this week. I didn't play on Monday and they went 0-6 on the B league, so I was getting pressure to play today since it was the first of our A level games. I missed the first of 6 games because of work, but I played the last 5. I felt pretty good the first 2 games, but by the third game my legs were starting to give out. My right quad started hurting. Then every time I jumped for a block it started hurting worse. Half way through my 5th game I jumped and it burned all the way through. At that point I said I couldn't jump any more. We still went 0-6, but the games were close, so we will win some throughout the year even at the A level.

9/25/08

30 minutes on the bike trainer followed by some upper body lifting.


Here is a link to photos of my marathon taken by Action Sports. My dad's number is 386, you can click on the "Event Home" and enter in 386 to see pics of my dad.
Action Sports International - www.asiorders.com

Here are pics of my right calf and the varicose veins.
Mattslegandfoxrun004sm.jpg
Mattslegandfoxrun001sm.jpg


Left calf is normal:
Mattslegandfoxrun003sm.jpg


And here is a pic my wife took of me approaching the finish line of the marathon. 385 in the white shirt.
Mattslegandfoxrun002sm.jpg
 
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eeeeeew U R so gross!!! hahahaah just kiddin! those look tuff man. I see lots of those.

maybe the calf problem after long distances is due to not enough recovery. During this run down time, after having a couple of weeks recoup, try a long run- 20 miles. And let's see if deep rcovery my be the culpret.

G8R - That race is a great one. I have no money to register for another event at this time. That is a famous race, and many internationals will be there. HIGHLY competitive. BIG time wash machine mass start in the swim. Maybe 2010 for me. To get registered, be online when it opens... it will fill within the hour I hear.

I think the announcer is super loud too. SO- that when you are still swimming you can hear him talking about the finishers! LOL!! J/K

so Drex-= do you ever feel like you want to pop one of those?
 
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