Maumee Bay Duathlon

On June 19, I completed the Maumee Bay Sprint Duathlon. This event featured a 5k run around a man-made lake in beautiful Maumee Bay State Park on the shore of Lake Erie near Toledo, Ohio. The first run was followed by a 23k bike segment and then another 5k run to finish. The bike course was very flat though one several mile stretch was dead into a 15-20 mile per hour wind. The event also offered an Oylympic distance event (roughly double the distance) and triathlons (swim in place of the first run segment) for both sprint and Olympic lengths. HFP racing ran the event and did a great job. There was no confusion at 6:30 a.m. when most of the participants (several hundred) showed up to get their bibs (numbers), timing chips (ankle bracelets), and number and age ceremoniously scribed onto arms and legs with magic marker. The race flights started right on time to the minute and it was quite a rush to be part of it. Those of you who know my medical history also know that finishing this event was a marker for me on my path to prove that cardiac issues don't have to mean an end to athletic training and competition. My new bike (the Trek Madone) was a dream to ride. Most of the athletes were riding tri bikes, though, and I plan to convert my Trek 5200 by adding aero bars and a Profile seat post. The flat course and wind issues made the tri bike configuration an advantage. Of course, on a hilly course, the Madone would be the preferred ride. The screen shot shows the route as recorded by my Garmin 305. Click on the image to make it full screen. I did a bit better in terms of time than I expected and am optimistic that the right kind of specific training will result in significant gains. This was truly a "trial run," and the result is as I hoped -I am excited to continue.

New Bike

Here is my new Trek Madone 6.2. Double click the image to zoom. If you are interested in the specs, go to Trek's website. I did use Project One which enables web based customization (e.g.color and the wheelset). I bought it through Bike Authroity in Broadview Heights. They do a great job with careful sizing and fit. Unfortunately, it has been cold and rainy nearly everyday since I brought it home late last week. I did manage a pretty good ride on Saturday. The bike handles like a dream -the carbon frame is stiff and responsive as advertised. It seems to eat the hills. I can't wait to get it into Cuyahoga Valley to test some of the "out of the Valley" climbs. Some are over 20% grades for portions.

In two weeks, I'm running the 10K at the Cleveland/RiteAid event. In mid-June, I am planning on a sprint duathlon in NW Ohio. For the next few days, I am editing student papers with the grade submission deadline coming up.

Lucy Marie Corbett

Here is my brand new granddaughter, Lucy, at about two weeks of age. Please double click on the picture to provide a better appreciation of Lucy's charisma and cuteness! My daughter, Stephanie, birthed her totally naturally without any drugs or pain killers. I am very proud of her. The day of her birth, Saturday, March 5, I received a call from my son-in-law, Matt, while I was relaxing in Barnes and Noble after my early morning spinning class. This was about a week before the supposed "due date." Linda and I immediately "mobilized" and got up to St. John's Westshore Hospital in Westlake to be there for Lucy's first hour in the world beyond Mom.

Cross Country Skiing

Linda and I got each other new cross country skis for Christmas. We ordered them from a Maine company called Akers Ski -that was ironic since our first sets had been ordered from LL Bean (Freeport, Maine) back in 1975. The Bean's skis are all wood with hickory bases. The three pin bindings are outmoded and the boots were shot a long time ago. But I won't throw out those classic skis. One of these days, I may see if the bindings can be switched out without weakening the ski with new drill holes -perhaps not.

We couldn't wait for Christmas to open them once UPS dropped them at the door. We've been out twice to trails in a local park in pretty good conditions. Yesterday, we did close to an hour and really worked up a sweat in the high 20's temps. It was a good workout day for me since I had done my hour and a half Saturday morning spinning class. This is a great class with a serious instructor, and it's geared to triathletes, serious cyclists, and other sorts who like to suffer.

Sunday Ride

Here is a screen shot of my Garmin page showing the data and map for a 73.5 mile ride I took over to a family reunion on Sunday, July 11th. Click on the image to enlarge it or go to my page at http://connect.garmin.com/activity/40108167. Garmin says that I burned over 5200 calories though I fueled the trip with just 3 packs of Gu gel -the stuff must be potent -more sugar than I typically eat in a month. I stopped at my Mom's just past Canfield for about 45 minutes late in the morning and my quads felt pretty tight when I climbed back on my Trek 5200 for the last leg over to the picnic grounds where the reunion was held. I've had the Trek since 2001 though I recently added Speedplay pedals which work great with my new Sidi shoes. Much of the trip was on route 224 between Akron and Youngstown which wasn't too busy on a Sunday morning though the traffic that was present was flying. At one point, I was passed by a convoy of wide load trucks that were using about 2/3 of the pavement and all of the berm. Fortunately, they swung over for me so that I didn't have to bail into the ditch bordering the berm. Near Youngstown, there were some sections of teeth rattling washboard asphalt. The weather was wonderful - low 60's when I left the house just after 6 a.m. and low 80's by the time I arrived around 1 p.m.

Here are a couple of scanned pages from a booklet titled Outcomes which was handed out at a recent Grand Rounds session at Fairview Hospital which is where I had my bypass surgery. Click on the image to enlarge it to readable size. The picture is me dancing with my daughter at her wedding which was in a beautiful outdoor setting near Chagrin Falls, Ohio. The article is a fairly accurate rendition of what happened to me on June 3 last year. I was told, however, that it was more like 15 minutes between the time my heart stopped and when it was restarted. There is no mention of my adoption of a plant-based diet in a quest to keep my vein grafts patent. Also, well-before the 12 week mark (sternum healed rock-solid), I was back to limited weight lifting. I have been progressing my workouts, and the spinning class that is mentioned is now up to two hours and is very intense. Many of my workout mates are triathletes. I run trails with my pooch, Casey, and lift heavier weights than the typical 20-40 year old at the place where I workout. I have been lifting 2 or 3 times a week, spinning twice a week, doing yoga a couple of times in between, and playing tennis several times a month. Not bad for a guy whose ER report listed the diagnosis as "Sudden Clinical Death." Both my cardiologist and surgeon (identified in the article) say that I suffered a plaque rupture which is an acute (sudden) event where a narrowed portion of a coronary artery splits and results in formation of a clot which acts effectively as a cork in the particular artery (in my case, the trunk of the left main -not good!). How fortunate (blessed) was I to have a cardiologist and pediatric intensivist within a few yards?

Hiking at Sunrise

Here are a couple of shots taken by my hiking buddy, John Shaffer, at River Styx Park a couple of weeks ago. We meet for a sunrise hike once a week no matter the weather. This day, it was about 5 degrees when we started. I'm carrying my pooch, Casey, after he came up limping with ice balls between his toes for the second time. The first time, I thawed his foot with my ungloved hand. The hand stayed cold so the second time he limped, I figured the over the shoulder carry was better than frostbite. He didn't seem to mind!

My New Way of Eating

After my cardiac "event" last summer (more on that in a subsequent post), I investigated what I could do to improve my lot. My search led to Dr. Caldwell Esselstyn, http://www.heartattackproof.com, a Cleveland Clinic surgeon who resolved to find a way to prevent disease rather than default to surgery and/or heavy medications. He emperically proved that a vegan diet not only prevents heart disease but reverses existing pathology.

Many people have asked me about the tradeoffs resulting from such a strict approach to diet. Other than the inconvenience of having to explain special requests when eating out, I don't consider any of the effects a negative. My weight has stabilized near what it was during my college years, and I have the same strength measured by resistance training that I had on my formerly omnivorous diet. My wife and I have discovered and invented dozens of new recipes and our meals at home have more variety than ever. The foods have also had a miraculous effect on my blood lipid and glucose levels.

Check out Dr. Esselstyn's website. His son, Rip, an Austin, Texas firefighter and former national swim and triathlon champ, also has a book out, The Engine 2 Diet, that explains how he transformed the health of several of his workmates with a vegetarian approach to their firehouse meals.

Steph and Matt's Wedding Day

My daughter, Stephanie, and new son-in-law, Matt Corbett, were married on Saturday. It was a beautiful ceremony and the reception was on a huge outdoor terrace. Here is one picture of Matt and Steph dancing and I will post one by the official photographer as soon as his are available.

Time to Get Out on the Lake

I haven't had my sailboard out yet this year. This shot as I am just working away from shore is from the upper deck of a rented house on the Sound side of Cape Hatteras near Avon. Here in Ohio, we sail on local lakes. Windsurfing is a great sport calling for balance and strength, and balance in the context of appreciation of the cues of the shifting elements is the primary factor. The sport is all about planing- the point at which the bottom of the board pops up and skims the surface. As I am slogging upwind in this picture to "get out," I am not yet planing. A windy day here in NE Ohio provides the opportunity to move in the elements. It doesn't require a trip to the coast.

Red-headed Woodpecker

This is the only eastern woodpecker with an entirely red head. Beautiful. We had a pair at our feeder for a few days. They are relatively rare around here. We have red-bellied, hariy and an occasional pileated as well. The crow-sized pileated are not seen at our feeder but rather ripping large holes in rotting trees as they dig for ants.

The woodpeckers depend on the life cycle of the forest. The trees succumb to insect, fungus and other predatory life forms. Some are just touched up and used; others lose the battle and begin to return the carbon and minerals to the forest floor. The woodpeckers thrive on the middle stage when insects and their larvae inhabit the dying or dead wood.

Book Reviews

These two books are targeted to my demographic (aging fitness buff) but are filled with advice that should interest athletes of any age who are trying to stay in the game as long as possible. Roy Wallack authored Run for Life and co-authored Bike for Life with Bill Katovsky. Both books share the core premise that there are things that one can do to extend (or shorten) the number of years available for reasonably competent running and biking though much of the advice has general fitness application. What attracted me to the books is that the authors are not only credentialed athletes, but that they did lots of homework. The medical/technical information is cutting edge. Recent research shows that we can generate the stuff of youth (growth hormone, for example) with specific kinds of training. I also liked the profiles and interviews of folks who are showing what can be accomplished. Lots of inspiration there. Both books emphasize the necessity of strength training, the restorative and corrective benefits of yoga (Steve Ilg appears in text and demo photos–the authors couldn't have done better than tapping one of the seminal teachers of the wholistic approach to fitness), and the balance achieved by cross-training.

I was pleased to see that the authors are onto the revelation that less exercise (if intense) can be more so long as the less is in the form of power intervals: brief bursts of maximal effort embedded in a relatively short workout. These can be 30 second sprint bursts followed by 2 minutes of slow recovery on moving or stationary bike or running. Intense weight lifting has the same effect and that effect is the release of HGH; that's right, human growth hormone. Long, slow distance running and cycling don't have that effect. Hitting the pavement for a few miles a day is not enough for most of us to preserve muscle mass. And prolonged aerobic exercise produces oxidative stress or as Running for Life interviewee and former champion triathlete and "runaholic" Mark Sisson puts it, "continuous systemic inflammation that was severely suppressing my immune system . . leaving me soaking in my own internal cortisol (stress hormone) both . . . [and causing] increased oxidative damage that was tearing apart my muscle and joint tissue" (129). I am a bit biased in favoring advice from Mark as he is an advocate of the evolutionary fitness approach that looks to pre-agricultural human adaptations to formulate what we should be eating and how we should be exercising (that's a big subject for another post but check out Mark's blog which is linked to the right as Mark's Daily Apple).

I appreciate the pragmatic approach of the authors. They have surveyed the field to see what has and is working for athletes who defy the aging curve, and they are not shy about exploding myths and confronting the fact that the endorphin high that addicts so many to long and repetitious workouts and high carb diets has a steep downside. Without the muscle mass preservation of resistance training, the postural, range of motion, and meditative benefits of yoga, and the hormonal drive enhancement of interval training, the very long slow stuff will grind one down. Get either or both of these books to find out how to remain fit in a balanced, tech-savvy way. Roy and Bill have done a ton of reading and research for you.

River Styx Dog Hike

Friday morning at sunrise finds me at River Styx Park with friends Dean, John and our dogs for a long hike and then a big breakfast (unfortunately, the cafe doesn't admit our dogs and they have to be dropped at home). Here are myself, Casey, Jack and Dean in a shot by John. The temp that morning was just above zero, I think, and NE Ohio looks like it could be the tundra.

I just received Roy Wallack's new book, Run for Life, which is a followup to Bike for Life which he co-authored with Bill Katovsky. I'll review them both in the next few days. Besides motivational material and interviews with exceptional age-group athletes, Roy is really up on some of the cutting edge fitness science and I'll try and summarize some of that in my review.

Ski Trip Postscript

The ski trip to Holiday Valley near Ellicottville, New York was Friday, January 16. Departure time was 6:30 a.m. so I was up and out at 5 to fetch the paper and fill the bird feeders. Our pooch, Casey, was thrilled to be up and out of the house so early until we hit the minus eleven air temp. I could tell that he was thinking, "What the . . . "
Here is a picture that LInda took today showing how I dressed for comfort (survival?). How do you like that smile? Dressing warm enough sometimes means putting on a bit of a sweat on the runs that translates to a chill on the lift. Patagonia gear makes it easier to tune the layers for wicking and venting. It worked for me.
I did runs from 11 a.m. until 4:15 p.m. (with some lodge breaks, of course) when the low light flattened everything out and made it tough to see the whoop-de-doos. So I quit: creeping fatigue and flat light can be the formula for crash and burn.
The chill wasn't bad on the cross wind lifts but the high speed quad for the run up Mardi Gras was right into the teeth of it. That was the only time I felt the bite. In that cold, everything squeaked: skis on the snow, pole tips in the snow. Even though it was single digits in the sun, the mostly blue sky was incredible after the week or so we've had of cloud cover.
When the bus returned us to the school lot and our cars, I found the half cup of coffee I'd left behind frozen solid in my travel cup.

Ski Trip

I'm joining a group for a bus trek over to New York's Holiday Valley on Friday for a day of skiing in the heart of the lake effect snow zone. Friday's weather over there is supposed to start out sub-zero in the early morning and soar to a high of 5 by mid-afternoon. Maybe that will thin out the crowd. I'll report.

Solstice

Winter Solstice, the shortest day and longest night of the year, is always a nice time to nest and consider the blessings or burdens of the recent past (luck, fate and/or perseverance). Irrespective of your take on the etiology or source of your present circumstance, this place of equipoise in the progress of celestial meandering is an appropriate time to pause and take stock of what you intend for yourself. I notice the symmetry of having started this blog on the last winter solstice. That's all I have for the moment.

Daily Visitors

These deer and a couple pals that are not in the picture visit everyday. Once in a awhile, we see a buck, but these are does and their less than one year old but rapidly growing offspring. The object of curiosity is a neighbor's wandering cat. A minute later, the deer moved in closer and the cat scampered under the deck. The deer are cleaning up leaves that just came off a pear tree in this week's snowfalls. We had a total of about five inches here this week but they still aren't blowing snow at our local hill. Holiday Valley over in Western New York is open. Got to get out on the skinny skis before this cover melts off.

Spinning

A few months ago, I became an avid spinner. I have been a lifelong biker but never much enjoyed locking the road bike into a stationary trainer. When Linda and I joined a local club that offered spinning and yoga in addition to the obligatory weights and cardio machines, our weekly workouts improved– a lot. We have both had knee surgery and don't pound the pavement anymore. We ration our remaining cartilage playing recreational and competitive hard court tennis and did time on treadmills and ellipticals with some outdoor biking. Now, we have a great off-season alternative. I've quickly become addicted to the spinning class. Monday nights is an intense one hour workout but Saturday morning is an hour and a half killer. The class leader, Karen, gears these classes to triathletes and competitive cyclists (which I presently am not) but I am pleased to be surviving and improving. Heart rate monitors are mandatory and I can report that we spend nearly all of the class in various levels of training zones and very little in recovery. As many of you know, spinning bikes are designed to replicate some of the feel and posture of outdoor riding. What is different is the lack of elements (wind and temperature variations- and traffic!) and a high energy sound track. It's just not the tempo of the music that pushes the pace but the exhortation of the class leader who wears a mike. It's not "better," just diferent. Our instructor is hard-core and also an outdoor racer. What a workout!

WHAT NEXT?

The vice-presidential debates last week touched upon the country's energy future. I was disappointed that Sarah Palin reacted to Joe Biden's dismissal of "drill, drill, drill" with a correction. "No, Joe, it's drill baby, drill!" I was hoping to hear a more substantive discussion of what might happen over the next four to eight years to get us moving toward the new technologies.
The first picture is a scanned postcard that shows a portion of the Mahoning River Valley as it looked when I was a kid in Youngstown, Ohio (click on it for a zoomed view). On overcast nights, the underbelly of the clouds would flicker with an orange glow from these and other steel mill stacks and furnaces. Water from the river was used to quench the hot steel. The air was pretty bad, but people said that the fumes and soot were a sign of good times: everybody working. My Dad and Granddad jockeyed locomotives in and between the mills and freight depots. In the late seventies, the mills began to go away and now the stacks are gone and there is loose talk of what to do with the river, again showing signs of life (though the bottom has several feet of toxic sediment). Some of us would like to see it restored to a truly live river fit for fishing and paddling. Northeast Ohio may be in the heart of the rust-belt, but we have tremendous water supplies (even though many are too polluted to bear their full potential) and beautiful, still fertile countryside in between the expanse of urban sprawl.
The second picture shows solar panels arrayed over a parking area and the third is obviously a cluster of windmills (these are not located in Ohio). The steel mills are never coming back to northeast Ohio, but I wonder what we're waiting for (as a country) to convert our power grid. Think of all the roof space atop malls, strip plazas, parking decks, schools, and factories that could support solar panels. Here in one of the cloudier regions, we will need combinations of new technology and energy efficiencies. As a family, we drive a little less and favor the hybrid that gets 50 mpg over the vehicle that averages 20 mpg. I have a feeling we are all going to be making much bigger adjustments in the near term.
I try to imagine what our towns and countryside will look like twenty years from now. I am optimistic, because we have no choice but to change.
(postcard compliments of Kelly Bancroft)