Category Archives: triathlon

Bee Doo Doooooo

Argh! Bee Doo Doooo. Bee Doo Doooo. Whose bright idea was it to set the Heartrate alarm on my Garmin?!? If I go one beat above 143… BEE DOO DOOOO. That sound has started entering my dreams at night. I know it’s there to help but WOW does it go off often. Why did I do this? Well if any of you know me, I’m always saying “Enjoy running. When it feels like work, STOP.”. Well I found myself staring at my watch more than enjoy the scenery and it started feeling like work, so I had to find another way to keep my running at 143 bpm, but not be staring at my watch. Voila! Bee Doo Doooo

Tuesday morning I woke up feeling great, with a low Heart Rate Variability and everything was fine. I knew that I had a  long day of teaching a new reporting system at work so all day long I just kept using a long run as a carrot on the end of a stick. Sure enough, 4 o’clock rolls around and it’s time to go home. Now where to run…. where to run. Why not run to the bike shop and pick up the spare car? We always leave the truck there at the shop and, whenever we do, I always find loads of garbage that I need to take to the dumpster. That settles it. A run to the shop. Now…. do I take the 4 mile route through Royal Oak, or the 6 mile on a more dangerous section of Royal Oak and hook up with Route 33 and have to run over the bridge. Hmmmm. Have you met me yet? Figure out which one I did yet? That’s right. 6 miles. 1 hour 2 min 9 sec (I wanted about an hour run anyway).

Mile 1   10:06 (no warmup)
Mile 2   10:02
Mile 3   9:48 (um…. this should be getting FASTER)
Mile 4   10:17  (THERE we go)
Mile 5   10:41
Mile 6  10:52

Got the truck…. AND a foam roller and back to the house. My left calf is acting up a bit…… Maybe a rest day is in order. Ah…. no hearing BEE DOO DOOOO for a whole day!!

OR two days off.

Friday (Where did the week go?). Two days off and my calf feels better. Must be from running on these crowned roads. I realized today that my numbers from my new Foot Pod have been a little off from my treadmill numbers. Duh…. I never calibrated the pod. A nice .6 mile warmup did the trick and I’m off…. BEE DOO DOOOO. Damn

A nice little run from the shop in 54 degree weather!!! I had to laugh because I thought it was warm. Warm enough I wore shorts and a t-shirt and felt great. I passed people on the St Michaels trail that were bundled up with beanie caps and gloves. They looked at me a little odd, but I LOVE when people look at me. I smile and wave. They have no choice but to wave back. So yes, I’m the fool you see running down the road waving to you. Anyway, the run went great. Little tenderness in the calf but that worked out quickly. I wanted an hour and 10 minutes (trying to slowly build my time) and that’s exactly where I finished, thanks to a couple short laps around my parking lot. Again, I’m THAT guy.

1 hour 10 minute   6.42 miles
Mile 1  10:13
Mile 2  10:53 (ran in to a little ice, had to slow)
Mile 3  10:47
Mile 4  11:07
Mile 5  11:13
Mile 6  11:06

I like the running. It’s EASY at that heart rate/pace. I’m just watching for it to get faster. Almost 3 weeks in. Can’t rush it……


Awesome. People actually showed up this morning to run from the shop. My buddies Donnie Helgason and Dan Bieber arrived for our Saturday morning shop run. They both know I’m doing this MAF training and I have forewarned them that I am SLOW right now but I’m doing it for a purpose. About 1/4 mile in the run and it hits… Bee Doo Doooooo. Lol. I explain…. and laugh. Apparently too hard. Bee Doo Dooooo. Crap. This is going to be a long run for these guys. Donnie keeps laughing and shaking his head when it goes off. Dan does too, but Dan is also always a little ahead. I can tell he wants to go. He WANTS to run slowly, he’s just not able to run THIS slowly. It can be a slightly painful process every once in a while, but it should be worth it. I know my boy Dan has had it when we about a half mile from the shop and he asks if the alarm is on at the shop. Now in police terms, that is what we call “A Clue”. It means that Dan wants to run!! I tell him the code and he just laughs and says he’ll wait….. and off he goes. Donnie and I stay together and we wind up finishing 6.34 miles in 1 hour 2 minutes 50 sec. Nice to run with others but I feel bad for the pace (and the Bee Doo Dooooo).

Mile 1    9:41
Mile 2    9:42
Mile 3    9:39
Mile 4   10:02
Mile 5   10:03
Mile 6   10:11

Still average HR of 141 and MAX HR of 148. We discuss that I run faster when running with someone. I think it may have something to do with talking and not being so focused on the run. Who knows. I’d love to test the theory by talking on a solo run…… but people already look at me smiling and waving like I’m crazy…..

We’ll see. I’m going to do up a chart of my pace for each of my first 4 miles from my runs and try to plot how this is going….. 3 weeks down. 9 more weeks until my test, the Ocean City Half Marathon.

Still going……

Saturday morning and it’s 8am at TriCycle and Run. Ready for run day… but apparently no one else is. Looks like it is going to be a lonely run. Sometimes it’s nice to run alone. No ipod and just the Garmin set at an alarm for 143 bmp (to stay in the MAF range). I felt like I wanted to try something new so I took off for a nice 1 hour run. The plan was to run from the shop, run back in to the Rio Vista development, and stay on the edge of the water, taking the most scenic run through town that I could. Turns out, you can do a VERY pretty run, at around a 11 minute pace that takes about an hour. Hmmm… sounds like a nice run to do for tourists on either Saturday or Sunday mornings prior to the 8 am run. We’ll see……  The breakdown for that run was:

1 mile   10:06
2 mile   10:11
3 mile   10:32
4 mile   11:06
5 mile   11:06

5.63 miles in 1 hour 1 minute

I can’t say I set the world on fire with the pace, but it felt great, and with an average HR of 141 bmp, right on target. I feel great!

And then I feel tired. Very very VERY tired Sunday morning. I burn through 4 alarms and still sleep until 930 in the morning. So much for the morning ride I was planning. A full day at the shop and then a short day at Oxford PD got me home around 10pm. Now I wouldn’t say that I felt guilty about missing my workout in the morning, but I felt like I NEEDED a workout. Fortunately, the Dorchester County YMCA had recently sold off some of their old equipment and I was fortunate enough to buy a Schwinn spinbike, which now resides on my back sunroom at my house. Makes for a great workout late at night so on the spin bike I go.

Nice and easy ride, light-medium resistance for 30 minutes with an average HR of 139. Quick and to the point but exactly what I needed. Ahhhhh

A check of my Heart Rate Variability showed a slight increase in my HRV so it’s kind of up to me if I want to work out or not. I spent all day on my feet, teaching a new reporting system to fellow law enforcement officers (sounds fun, huh?) so I’m ready to do SOMETHING by the end of the day. Fortunately I have a VERY supportive wife (LOVE YOU LAURA!!) and she lets me go to the shop to get a short run in, even though she’s been at the house with a sick child all day.

I get down to the shop around 6 pm and start walking on the treadmill at 3mph for about 5 minutes to try and get warmed up. I think that I’ve been going too fast in to the workout so I’m going to try and get at least a short warm up and cooldown between workouts. Nice run and, with the Garmin Footpod, I’m able to watch my pace and distance on my 910XT too. Very nice for recording data. The breakdown is:

1 mile   9:49
2 mile   9:07
3 mile  9:04
4 mile  9:20

4.78 miles in 45 minutes

For those of you VERY detail oriented, like me….. this is what I did to go without going over 143bpm

0-2 minutes  @ 5mph
2-4 minutes  @ 5.5 mph
4-14 minutes @ 6 mph
14-22 minutes @ 6.2mph
22-27 minutes @ 6.1mph
27-37 minutes @ 6 mph
37-41 minutes @5.9mph
41-42 minutes @5.7mph   Can‘t seem to get my heart rate to drop below 143! Stuck at 145!!!
42-43 minutes @5.5mph   STILL CAN’T!!!
43-45 minutes @5.3mph    Finally!!! I have to keep a close eye on that for future runs. No matter
                    how fast I dropped my speed, I couldn’t get the HR to drop. It was actually climbing.