Bike Ride (22 AUG 2015)

Great ride with the Army War College Cycling Team. They dropped me pretty quickly, but I think I could do this at least weekly. Not sure I will be able to make many of the Wednesday afternoon rides, but Saturdays are doable.

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Race & Workout Calendar

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Humans are underrated

Running Man:

Great article on what we think is important.

Originally posted on Fortune:

As the Pepper robotfrom Softbank scurries about your home or office, it reads your emotions by your words, tone of voice, facial expressions, and body language. It then responds in all those ways; its hands and posture in particular are remarkably expressive. If you thought emotions were beyond the competencies of robots, you were right for a long time. But no more.

Maybe you believe that humans uniquely will always have to perform the highest-stakes, most delicate and demanding tasks in our lives, such as surgery. But researchers at the University of California at Berkeley are training a robot to identify and cut away cancerous tissue—not like today’s surgical robots, which are actually tools used by human surgeons, but entirely on its own.

Or perhaps you figure technology, for all its wonders, is just nibbling away at the edges of human employment. There aren’t that many surgeons, after…

View original 3,712 more words

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Race Report – Steelman Open Water Swim (1.5 mile)

This was a great race billed at 1.5 miles, but I clocked it at 1.84. I was initially very disappointed at my slow time, but I confirmed with several other people that their Garmins showed longer distances. My time was 1:03:12, which puts my pace at 1:57/100 yds, exactly where I’ve been training lately. The water was 75 degrees and smooth as glass, at least until I jumped into it with 400 of my buds. I used my usual plan, which is to get away from everyone and find open water. That worked pretty well, and I only ran into traffic a couple of times. I was initially at the back of the pack, but I caught a few guys later on. There were a lot of strong swimmers, though. I just tried to set a pace I could hold comfortably and stay there. I think just need to ratchet up my training so I can hold a faster pace. Despite a bad sleep last night (in the car at the park), I felt pretty good in the water. It was kind of fun to be able to get out of the water and not have to do anything else!

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Race Report, Catfish Sprint Triathlon, 19 JUL 2015

The Catfish Sprint Triathlon is in the books! This was my 11th triathlon overall and second race in a week – last week was the Steelman Open Water Swim. It was a beautiful day to run after several days of scary storms. I decided early on that I was going to skip the wetsuit on the swim — air temperatures going to 94 degrees. I felt strong in the swim and bike going into the race, and felt I could improve. My previous time in this race was 1:35:40 (2013) and this time I did it in: 1:33:35. Times listed below show 2013 splits with 2015 splits. The race began and ended on City Island in Harrisburg, PA, with the swim in the Susquehanna River. Bike and run took routes across the river to Harrisburg.

Swim (.8 mile) (13: 20/13:24): Glad I ditched the wetsuit — I definitely would have overheated in it. The current was running pretty fast — it was hard to stand up at the start. I started toward the back to give myself some room, but if I do this next year I’ll go to the front. I caught some people in the first wave, and I ran into several “current riders.” They were okay, but I kept running into them in the water. I tried to steer right, but I did not want to get too far into the channel. Other than that, a nice swim. I wanted to use the current, and also push hard and try to improve my time. This was certainly the easiest of the long swims I’ve done lately. The time was nearly exactly the same as last year, but I did use a wetsuit last time so the extra buoyancy gave me an advantage. Since the time is the same without, that means I’ve gotten stronger in the water.

Bike (14.5 miles)(49:33/45: 27): I realized two days out from the race that I had not been back on the bike in a month, not since Eagleman. I probably could have used at least a couple days on the bike and a couple days spinning, but I’ve been focusing on re-habbing my legs for the run. Regardless, I felt confident about the flat course. The new and lighter bike helped a lot, and I just focused on trying to maintain a steady and higher pace. Looking forward to seeing the watch data to see where I should have pushed harder, but I’m happy with it.

Run (3.1 miles) (25: 20/29:37): I lost time on the run, but I knew I would. I need to do more training to get my legs and hips strengthened back to where they used to be. I also need to do a lot more bricks before the next race. All in all, though, the run went a little bit better than I thought it would considering the shape I’m in at the moment.

Transitions: I was also quicker on transitions this time. I seem to be a little more organized and was able to get in and out quickly. No wetsuit help with a quick T-1 time.

Nutrition and hydration: Standard pre-race breakfast, then 2 GUs before swim start. Memories of Eagleman haunted me, so I wanted to make sure I did it right. The projected high temps worried me, so I took 2 salt tabs before the race. Gatorade, GU and a salt tab in each transition. I had a GU on the bike, but did not take it. Drank about 16oz. on the bike, and about 4 oz. at the water point on the run. It all seemed to work well, but we were finished before the day got too hot.

Overall I’m happy with this race and glad I was able to improve by 2 minutes.

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Read more about it here: According to Sternberg’s Love Theory, There are Three Components of Love: Commitment, Passion and Intimacy

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Start hydrating today, and continue until the race. Beer and coffee are both liquid, but also both diuretics. …slug down water or sports drinks for the electrolytes.

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Tire changing tonight, transition tomorrow. Water Temps edging up…may not be wetsuit legal.

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Today is the day to start Carbo loading, but not eating 12 lbs of pasta. We eat the same total volume of food we would normally eat, but increase the proportion of carbs and decrease the proportion of protein.

Carbs are converted to glycogen during digestion, and glycogen produces the energy we burn during the race. The body can only hold about 2500 calories worth of glycogen before it converts to fat (hence all the fat, non-binding people with high-caliber diets). We want to “Carbo load” but not so much that it turns into fat. So, we eat enough carbs each day (factoring in daily burn off) so that we enter the water Sunday morning with our glycogen stores full.

I set my watch to remind me to take GU during the bike portion to replace the carbs, and hence glycogen, that I burn during the swim and the bike. Once the body uses all the glycogen stores, it starts burning fat. YAY! Except that during a race, that is bad. Like throwing coal in a wood stove – it will burn, but it will take awhile to get the room warm. For us, this the BONK.

BONKING is not to be confused with BONKING, although there are similarities:
-Both leave you breathless
-Both leave you very tired
-Both can leave you horizontal, even if you started vertical
-Both can leave you requiring medical attention
-Both can give you a story you can talk about for months afterward

But one is clearly better than the other…I leave that to your imagination.

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Start stretching today, and do a little every day this week. Keep the muscles loose and limber for what lies ahead. If today is a run day, nothing long…if you go fast (I know, you can’t help it!), keep
It short. We’re honing the edge this week, not forging the blade. If you fee like you could have gone harder, faster, and longer when you finish, you’ve done ti right.

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