Sunday.

Yesterday's bike was good. Really good.

6 mile warm-up riding to the Y

2 mile time trial (HR up to 167 which was as high as I could get it.)

3x9mile ride. 18-20 avg for first 9, 15-18 avg second (got a chance to chat with a guy named eric) and 18-22 for the third 9

6 mile cool down ride home.

total: 41 miles.

Today was supposed to be a run day, but i am taking a day off. I feel like the soreness and tired legs would get me into trouble, and I have a big workout week planned for this next week, so I am taking today off from a workout.

Went to see Avatar last night with the family. The images of flying are a little what I am trying to get to when i am on my bike. I strive for the glide, piercing the wind like an arrow. I get that feeling some when I am riding at 30+mph. That doesn't happen much, but it will. I had it on Thursdays ride in the wind, and yesterday for a few minutes in the time trial.

On a positive note, my ass doesn't hurt near as much today as it did last sunday, and the mileage is similar. I figure in a few more weeks, I will be able to do 50 pretty easily and then I can start getting my legs to push me faster, and also will be able to start doing a long run the day after.

Y workout

warm-up.

Run test - don't know how long it was, ran as fast as possible. 8 Laps around this little grassy thing. Kept HR at max, which was between 175 and 180.

running drills - kinda like swim drills, only running. butt kickers, knee ups, side running, form running with emphasis on pulling knee through and landing mid sole, lean knee-ups against a wall - (or some guy named todd)

pushups, situps, dips, strength plyometrics like walking lunges, side hops, backwards running, etc.

planks. (holy mother of all creation that hurt.) both sides, and middle plank.

stretching/yoga.

I think that was all of it. I am tired.

What I should be posting...

I really don't plan any time to actually post anything here. It is just a process of logging in, looking at other people's blogs, then vomiting some stuff that has happened to me lately. I really should be logging my workouts, or making cute observations, or laying my soul bare, or something...

In an attempt to be more consistent with my training, I am doing a couple of things. I joined the local YMCA tri-team. Y-Not-Tri.

They are located less than 5 miles from the house, and there are 20 or more people in the club. - At least there were at Monday's strength assessment. I am hoping to increase my Triathlon network, (maybe some of these people will work out with me.) and save money on gas and tolls because practices will be close to home.

My strength assessment sucked. Here are some reasons why. 1. I rode 45 miles on Saturday, and a "recovery" 20 miles in hills on Sunday. My legs were toast. That means my wall sit was about 2 minutes. I am overweight, and weak in the upperbody. So, that means 1.5 pullups, and 9 pushups in a minute. That is totally cool. I have a lot of improvement there.

Situps took me for a loop. I did 34 situps in a minute. I remember when I did 70+ in high-school. I think that just goes to show how far out of shape I am now. It is Thursday now, and my abs are still sore...

I rode 25 miles today in the wind. That was an awesome ride. 15-16 miles per hour going out, then 24 miles an hour going back. Then 16mph going out again, then 24+ coming back. I wanted to see how fast I could go, and hit 30mph before I had to slow down. 30mph on the flat is awesome. (even with a wind at my back).

Tonight is the run assessment at the Y. I suck at running (i mean running is my biggest obstacle), so this should be fun.

Here is the new haircut. Mrs. Supervision didn't want to go all the way bald, so we went with a #1 all over. I kinda like it. Now that I cut it this short I see lots of people with this style, (or lack of style) and it doesn't bother me. it does bother me that when light hits the sides of my hair it is light, but when it hits the tops it is dark, which gives me a halo of sorts in certain lighting. My kids mentioned that now my whiskers are longer than my hair, but since they mentioned that I will have to shave... I always shave when people mention my whiskers. They know they can get me to shave just by saying "Dad, are you growing a beard?"

On the training front, I am focusing on running. Monday I did intervals, I do not have them mapped, but since my entire run took 40 min for 4 miles, and I alternated running fast and walking, I would estimate the running portion to be sub 8 minute miles. Wednesday was a solid 10 minute mile tempo run.

Now that my incisions from the melanoma have mostly healed, I think I can start getting back into the pool. Now I just need to find a lane that is heated and not filled with New Years resolutionists.

It is quite cold out (32F) and so I am going to have to set up the trainer for the bike for a couple weeks. I was really hoping to get outside, but that is going to have to wait until the weekend when I can start a little later in the day when the temp is closer to 50F degrees.

So that is it in a nutshell. I am mostly healed and ready to go. Gulf Coast Tri is in 17 weeks. I gotta get my volume up and start working on that run. Since Augusta was 6.5 hours, I am going for sub 6 at gulf coast. I think that the courses are both easy, and the 10 minute benefit I got from swimming downstream in Augusta should be made up in at least 10 minutes gained on the flat bike course. The run for GCT is flat as the one in Augusta so hopefully overall fitness and improved running efficiency should get me 30+ minutes - hopefully. We will see. My parents got me a digital video recorder for Christmas, so maybe I can make some video to post too.

Thanks to Miss Melanoma

So, when there was a chance that my Melanoma was going to be more invasive, I looked for blogs that would give me an indication of what I would be going through. Miss Melanoma's blog gave me information about what to expect if my condition was just slightly worse than it was, and if you read her blogs from 2005 til now, you will be amazed. She is an awesome person, and an inspiration. Thank you for blogging, Miss Melanoma. I really appreciate your spirit.

Why Triathlons are cool.

So, here is a huge reason why doing triathlons are cool. I know that Lance Armstrong is going to return to triathlons in 2011 and is going to be at Kona that year. Me, a below average AGer, can focus this year on general fitness and 70.3 distance races, then next year move into IronMan distances, and there is a possibility that by either qualifying, or winning a spot in the lottery, that I could be racing in the same race as Lance. I went to Augusta in 2009, and was racing in the same race as several professional athletes, and even got to meet a few.

Triathlons are all about personal improvement, but there are not many sports that you can sign up for a race, as just an everyday Joe, and race with the pros. I can not play basketball or baseball with professionals. There is no chance that I could be a basketball or baseball professional. There IS on the other hand a chance that someone could work hard and go from amateur status to professional status in triathlon. I do not necessarily think that I could do it, but there is a chance.

It is also not age specific. Due to the natures of basketball and baseball, once you hit a certain age you are pretty done. Triathlon has age groups to very late ages, and your potential for doing well AG wise actually goes up the older you get.

It is also not boring. You always have something that you need to work on specifically. Then you will have the next thing. Example: Last year I could not swim a full lap of the pool without stopping or floating on my back. I really worked on that, and feel as though I am an adequate swimmer now - meaning I can do 4x500 at www.luckyslakeswim.com and not drown or start having hallucinations. Now that I have that base in swimming, I am focusing on my running - which at this point takes longer than the bike leg for me. Once that is good, then I will have another area that I can focus on to make my overall time better.

Anyway, these are some reasons why triathlons are cool.

Luckiest person at the cancer center.

Well, the waiting is over. That waiting is over. I got the results back, and the lymph nodes which were removed are negative for melanoma. The additional mole which was removed was negative for melanoma, and the margins which were removed were negative for melanoma. All that means that I am cleared and go back into mole-watch mode, and can continue planning the rest of my life.

I got that information on tuesday, and then had an oncologist appointment on thursday at the MD Anderson Cancer center. Even though the melanoma had not metastasized, the doctors wanted me to see an oncologist. This happened last time I tested positive for melanoma, and when I saw the cancer doctor, he said, "Why are you seeing me? You are healthy." This doctor was different because he was amazed that I could grow up in Alaska, not be exposed to much sun, not have any family history of melanoma, and show up in his office. When he found out that I have been diagnosed twice I think his jaw hit the floor. So, essentially, I have been diagnosed with the most deadly form of skin cancer, and have lucked out in having it localized to the skin - twice. As I looked at all the patients in the cancer center, I can't help but feel...lucky? Blessed?

Anyway, this year has definitely been one of the most challenging years for me and my family. I want to clearly delineate this year from the next, and my intent is to celebrate the new year in a way that everyone in the family can clearly see that it is a new year. In addition to the celebration, this is also when I will get my new "January haircut".

I spoke with the surgeon, and she will schedule me for an appointment in the beginning of the year to look at all of the moles on my head, and every January I will shave my head to determine if there is any change in the ones she decides to leave. I expect to have a few taken off initially, just to make sure. I guess I can't be too careful when it comes to that.

I look forward to closing the door on 2009, and having a life-changing (in a positive way) 2010. Planning for a great year is a sure way of having one, right?

waiting...

I feel like we have been waiting a lot lately. I havent posted on this blog in a while because I have been waiting for something to say. I still don't have much, but i am sitting by myself while everyone is at work or school, and figure I may as well fill you in as to what is happening up to this point. So, last Friday I had my surgery to remove a wider incision around the mole which came up positive for melanoma. it is behind my left ear. I also had a lymph node mapping, which is not as much fun as you would imagine, so they could remove some of my lymph nodes to determine if my cancer has metastasized.

Lymph node mapping is where they stick you with really painful needles of radioactive material, then you lay under a scanner in what starts out as a comfortable position, but what you figure out after 10-20 minutes of holding still, is quite painful. Some people complain that you get a taste in your mouth after the shots, while others have the feeling of wetting themselves. I just had the feeling that someone was jabbing me really hard 4x with a needle full of radioactive material behind my ear, which then decided to bleed and ooze.

Then 20 minutes on my stomach, hands over my head while looking left for the first picture.

Then 10 minutes on my back, hands over my head with a scanner 1mm from the tip of my nose (if you are afraid of enclosed spaces, this would be a nightmare. I on the other hand, was trying not to cough cause I have a slight cold, and a tickle in the back of my throat.)

Then 10 minutes on my back, hands over my head looking right.

Then wait to see if it is ok.

Then 10 minutes on my back hands over my head looking right again.

Then 10 minutes on my back hands over my head looking right again while drawing with some marker thing.

Finally I was done, and we could go over for surgery. Surgery was the same as it ever was. Get in a gown, get your vitals, put on a weird hat. Go to the OR, breathe this..... out. Josy told me when I woke up that when they had shaved to prep for the surgery they found another mole that looked like the original ones they had taken out, and that they made the wider incision, took 3 lymph nodes, and took out the mole that looked like the bad mole. Originally Josy had joked about shaving my head, and the doctor said it was probably a good idea. I have a similar mole behind the other ear, and could very well have more hidden in my hair. Josy has since bought me a stocking cap to keep my head warm - "In case we end up cutting it closer...".

So, after surgery, I came home, and started in on recovery. Weird thing is that I can not use the muscle to make me pee. I know I have to pee, but the muscle will not contract. It takes me 30 minutes to get enough pee out to feel like i should not have to pee any more.

By day 2, I notice that I can not tell if I have to go #2 either. So, not only do I not have to pee, but i have to pee, but I know i have to poo, but i can't tell if I have to poo! This probably does not make much sense, but it does to me. Sunday night I am not able to go (#1 is ok since i have trained myself to spend 10 minutes dribbling enough out to be ok about every 1-2 hours.) so i decided to stop the pain meds. Last pain meds i took was last night at 8. this morning, I could use the bathroom for both types. I really had to go. REALLY. After getting that out of my system, I looked in the mirror at my wound - which i really hadn't seen since the steristrips had come off, and decided I may need to go back on the meds. it looks painful, so, I think i am going to try the meds i had from last time. I think they are lighter duty, but at least i can feel my functions with them.

That catches you up to now. Tomorrow i have the meeting with the surgeon so i can hopefully find out whether the lymph nodes are clear, and whether the other flap of skin is clear. Based on that information, I will see the oncologist on Thursday to find out what-if anything- needs to happen there. I anticipate having some advance notice of tomorrows information today. I imagine that if the other mole comes back as anything but normal, that the doctor will call and ask me to shave my hair close for tomorrow's visit.

Anyway. Now you are up to date. Here are some pics.

Can you believe my luck?

Well, you may or may not know that in 1998 when i was just 25 years old, I had a malignant melanoma removed from my neck. Since then I have been going to dermatologists off and on and having different moles removed from my neck, arms, legs, and torso. My wife mentioned a peculiar mole behind my ear out to at least one doctor, but it was deemed unlikely to be a melanoma. Since that diagnosis I have probably had 40 moles removed by punching them out, or by using a razor to scrape them off.

Fast forward to today, when one of those moles which had been scraped off a few weeks ago, then the mole was surgically removed (5mm of plain skin around the mole turns into a dime sized piece of skin removed, and a 2 inch scar). I went in at noon to get my stitches removed, and the Dr. informs me that the one from behind my ear was melanoma. The mole that was removed from my scar on the other side which was more disturbing, and then the subsequent removal of the entire scar to make sure there was not a malignant cell which made it all these years, was clear. It left a 4 inch scar on my neck, but it was clear.

The doctor said the next steps are as follows. I have another surgery to remove 1.5 more cm around the area where the original mole was. I have a lymph mapping to determine which nodes could be problematic and take them out. Then a visit with an oncologist who specializes in skin cancer and melanomas, and possible mole mapping. Note: My wife wants me to shave my head for this one cause she is worried that I may have another red mole on my scalp which we have missed. I am not sure if I want to be bald, or even trimmed that close. We will have to see on that one.

Anyway, I have missed several days of training due to recovery, and the fact that I could not turn my head, and it is only going to get worse. The doctor says they will not likely need to use a skin graft on my head, but it will be pulled pretty tight. It was about a week before I could turn my head with this one. My face already is lop-sided, problem here is that this pulls it the wrong way.

So that is what has been happening with me for the last 10 days. I had an awesome bike ride today, my goals were to stay with the fastest rider, and to draft as little as possible. Mission accomplished, I got some looks, but I think it was "has this guy never ridden as a group before? Doesn't he know that about 3 feet to the right he would have a lot better time at it. I always like to watch the top of the sport to see where pros and elite athletes are carrying us, and at the World Championships, there were some who sustained a 28mph on the bike leg, and still finished off with good runs. Wow, time to step up my game some more.

Slacker.

I havent posted in a while. You shouldn't care. Not much is happening. In the midst of the off-season I have been keep on keeping on. Workouts have been lax, but when I work out, it has a purpose. Running workouts are mostly shorter distances, and I plan to add an LSD workout in a few weeks. For now it is track and tempo workouts with ample time to rest between. Weight training workouts are slowly being added, with a follow on swim or yoga session for every session. Biking has been there, but not very intense. Most of my workouts have been in the 30-40 mile range, with spurts of significant effort done as intervals. One major change has been my diet. I have dropped about 4-5 lbs in the last two weeks, and am going strong. Candy for halloween was a tough part to restrain myself from, but aside from the 3 lb bag of chocolate we still have, I am out of the woods. Major changes to my diet which seem to be doing ok have been to concentrate on eating vegetables (except potatos) and limit/eliminate rice, bread, wheat products, sugar, corn products, and mostly anything that has been processed. During meals this means that salad has replaced the starch/carb portion of the meal.

Dont freak out. I have not eliminated carbs from my diet. I still eat oatmeal and things so dont wig out that I have eliminated my muscle's ability to provide energy. The carbs I do eat I am looking up to see what effect they have on the glycemic index. By keeping low GI, I can keep the body from creating fat, and hopefully lose some more weight. maybe for Christmas I can be a regular clydesdale - instead of superclydesdale like I am now. Losing weight will help my running as much as intense training as it will be less impact on joints and tendons. Let's see if I can keep the momentum.