people be talkin' shit

So the news reports that the Casino owners and Atlantic City in general want to re-open. Of course they do...duh!

Just by publishing this article there are all kinds of people thinking that this is about to happen. It just may happen in the not too distant future but things certainly won't be anything like before.

The casinos have to somehow accommodate the social distancing problem. The way I envision things would result in an uncomfortable and unfriendly atmosphere. I guess they would have to only open every third slot machine and have only two, maybe three seats open at a gaming table.

In addition to the casinos there are all kinds of happenings that have huge crowds of people gathering in tight spaces. Concert and shows for one. Just walking the boards on a nice day is a contact sport.

I participate in several triathlons that take place in the AC area. The swim start is packed, the transition area is packed, the finish line is packed. I love the sport but I can not think of any solution to spread things out. Stretching out the start to distance people would stretch out the total time for the event which would stretch out the time that the events shut down AC. Stretching out transition would not only take up a massive amount of space but in doing so make the distance covered in transition much longer. The only way to distance people at the finish is to not allow spectators and have all finishers disperse immediately after finishing.

There's no way I'm running with a mask on!

Even if the casinos find a way to open I don't think events involving large groups of people will be allowed.

That is, unless they lift all social distancing requirements.

doesn't look good

There is so much speculation concerning the upcoming 2020 triathlon season.  Every time the question is raised there are soooo many opinions as to what will happen. One thing for sure....

No One Knows For Sure What Is Going To Happen!!!

I'm so sick and tired of not just the speculation but the opinions and comments.

We race primarily DelMo Sports events.  There is no argument that this organization is a top of the pile class act. Steve keeps everyone informed to the best of anyone's ability with the most accurate and precise information available. There is no speculation, no opinion, just straight facts.

I'm on the fence as far as this year goes. Right before the gyms closed I was already throttling back due to problems with my knees. Since we've been on 'lockdown' I've pretty much been a slug. I have no excuse for not getting on my bike on the trainer.

I have a long, long hill to climb. First the rotator cuff tear, surgery and recovery...then the weight gain...then when I finally get back to the gym I experience damage to the head of my tibia and what appears to be some tearing of the meniscus in both knees...then we go into lockdown. I was already having motivation issues but this just plain sucks.

So here's what I want to do, need to do.........

First I need to get the bike set up on the trainer and start riding again. There's no excuse for not putting in lots of hours a week on that.

Next I need to get out and run. I can run in the forest where I won't run into anyone. I have to watch David almost all of the time but with the daylight starting earlier and earlier I could get out at first light.

Then I should start exercising, especially the 'dry land' exercises for swimming that have been posted on  line.

Finally, I need to stop eating like a pig and start eating correctly. That's the easiest thing on the list.

I just need to take that step off of the ledge...again.

new 2020 timeline...for now

OK...the triathlon season has been thrown for a loop due to the C-virus. For the moment, following is the new schedule of events:

TRI AC - August 1st.
TRI Wildwoods - August 22nd.
Escape The Cape - August 30th.
IronMan AC 70.3 - September 13th.

Four triathlons in six weeks. At least there won't be the need for a wetsuit! I hate swimming in a wetsuit.

Of course nothing is guaranteed.

Here we go again...then wham!

So I went to the ortho to have him look at the problems with my knees. They took x-rays and we looked them over.

In general, both knees are in pretty good shape...not a lot of wear. There is a little bit of arthritis starting to show up but nothing extreme.

The left knee is a continuation of the trouble with the meniscus. We're going to keep an eye on that.
The right knee is a different story. Apparently the issue is with the bone on the top of the tibia. There is evidence of micro stress fractures and stress tenderness in the bone.

So here's the plan. First, two weeks of no running. I can bike and swim but no running. Next I can start using the elliptical, but no more than a mile. This goes on for the next two weeks.

At this point I go back to the ortho. If everything looks good I may be able to start light running again.

screech.........CoronoVirus hits the streets

The plan sounded good. I had a path to re-recovery then advancement. Then the virus hit. The gym was closed so I lost use of the pool and non-impact trainers. I still have my bike but still haven't found the time to get it going again on the trainer.

Again my balloon is deflated and I lost my drive. So now the challenge is to get back on the horse and start training again.The first triathlon on the calendar is Escape The Cape in June. Right now there is a chance it will be cancelled and possibly re-scheduled. The big event on the calendar is the 70.3 IronMan in September. That one should still take place.

So the plan and goals...
    Swim - find 'dry land' exercises and come up with a workout. When the weather (and isolation)              breaks find an open water venue to swim in a wetsuit.

    Bike - get the bike going on the trainer and get to it. Once I'm broken in get back out on the road.

    Run - start light running and ramp it up.

I will get that IronMan 70.3 tattoo!

pain

I have lots of experience with pain...in the past and now.

I'm in alot of pain, alot of the time.

There are also times when I am pain free.

   My right shoulder hurt so bad when I tore the rotator cuff. At first I didn't know what I had done, thinking it was just the arthritis and bursitis that advancing age brings. I was also in denial, thinking I could keep going with my triathlon pursuits. Even after I was diagnosed with the rotator cuff tear I kept the degree of pain a secret so that I could keep active and get in my backpacking trip. 

   I hadn't been pain free for a long time. Before the surgery I felt like there was a hot knife stabbing me in the shoulder. No position brought me relief, no medications helped, no ice, no heat. A few weeks after the surgery I was suddenly aware that I was pain free. What a feeling that was!

   My right shoulder sometimes still hurts at the site where my rotator cuff is still healing. Usually after sleeping in some weird position of after certain activities. Luckily when it does hurt it usually doesn't last long. I always have the fear that I'll tear it again. I really need to keep up with my strength training.

   My left shoulder sometimes hurts from the arthritis and bursitis. It comes and goes whenever. Physical activity doesn't seem to effect when it comes and goes. I almost feels like there's something catching in there, and then it just goes away. This is just something I have to live with unless I get my Ortho to go in and clean it up. 

   My hands can hurt from arthritis. Mostly it's in the base of the thumb but sometimes it gets into the finger joints, especially in the places where I've broken bones. The thumbs can be very sharp and severe but the fingers are mostly just a stiff, achy pain.

   My left heel is weird. It's another come and go situation. The pain is deep in the heel, not really in any joint. How much I run or walk on it has no effect. The pain usually comes after I haven't really used the foot...after sleeping or driving for awhile. But when it's there I have trouble walking on it until it passes.

   My left knee has issues with the 'miniscus'. It had been repaired years ago. I had an old injury that eventually turned into a little tear with a 'flap'. The flap would position itself causing great pain so that I couldn't straighten the knee...unless I did a crazy rotation with the leg. This was another injury I endured until it was convenient to have repaired as it would have effect my SCUBA diving activities. The repair worked great but now it's causing me great pain again with certain activities. I avoid pain by being very cautious with my workouts. This definitely needs to be watched.

   My right knee has been hurting since I did a hard running workout followed by a swim back in the beginning of February. Sometimes it hurts so bad that I can't walk. Fortunately I found that if I do some lunges and push downs on the stairs that the pain will subside. I haven't tried running on it like this but I did do a swim workout. By the end it was hurting quite a bit again. This one may warrant a trip back to the Ortho. 

   My right toe has a weird recurring cyst on top of the joint. The fluid from the joint seeps to the surface causing a small bubble. For a small thing it can really hurt. There's not really anything that can be done about it so I just keep draining it on a regular basis and wrap it in a band-aid.

   My neck can really ache some days. This is pretty much due to bad posture or sleeping in an odd position. I can usually work it out with some flexing and movement.

   It's a broad 'laundry list' of issues. I'm so thankful it's not a chronic pain condition that some people suffer with. Mostly it's just wear and tear from years of various activities and the ravages of growing old.

It may slow me down 

but it's not going to stop me.

 

Swimming

OMG I suck at swimming. I had my first coaching session in the pool with Coach Madi this week.

Turns out that my technique isn't that horrible. It's not great but it's not horrible. Unfortunately I have many, many years of swimming with SCUBA gear to undo. It differs greatly from swimming lengths in a pool. With a few adjustments I was able to improve in a few lengths but I will really need to concentrate and visualize constantly to get it right.

The main problem is endurance. I am sooooo out of shape in the water. I feel like I just can't catch my breath. I'm hoping with lots and lots of swimming and running and biking that my wind will come back.

The one thing I have going for me is that I have absolutely no anxiety or stress when it comes to being in the water. Apparently this is an issue with alot of triathletes...especially in the ocean. The ocean was my office...I'm at home there.

First rule of triathlon swimming...DON'T DROWN!

Coach Madi

We joined a new gym with the New Year. With our membership we each received a personal coaching session and a group coaching session. I was fortunate enough to be able to trade my group coaching session for two more personal coaching sessions. I took my three personal coaching sessions and scheduled time with the triathlon coach. So far I've had two 'strength' training sessions. These have consisted of being coached on exercises which target muscles used in triathlon racing.

My coach is Madi Ruether. When I met her I was taken back by the fact that she's a beautiful, young, fit blonde. Make no mistake, she's all business. We got right into it. She asked questions about my history and goals and from that we moved forward. Everything we covered was demonstrated and how it applied to triathlon was fully explained. Whether it was to stabilize the hips during the bike and swim or holding proper position in 'aero'...it was all explained.

The first coaching session started with proper warm up and activation. From there we went from exercise to exercise. I worked my core, my balance. my shoulders and back. I was pushed to my limits without overdoing it...until the end. Stability Ball Squats showed my weaknesses. You lean against a large exercise ball then squat and squeeze a smaller ball between your knees...then you walk your feet forward. This exercise lit up my quads and really tweaked the ACL in my left knee. By the time I was finished I was a little worn out...and just a little concerned about the pain I had been feeling in my ACL.

For the four days following this workout I couldn't walk properly. My quads were screaming and I was really guarding the pain in the ACL. BUT...after the fourth day everything quieted down.

My next visit to the gym, before my next coaching session, consisted of a run on the treadmill. I did three miles...run about 3/16th (5.2 mph). walk 1/16th (3.2 mph). The last 1/8 I kicked it up to 6 mph. I was ready to quit after about two miles but stuck it out. This was important. I allowed myself to think that stopping was an option. No, no, no! Stopping is not an option. I overcame that and completed the target. That's a big deal in triathlon.

My second coaching session was also strength training. I arrived early so I jumped on the treadmill for a warmup. Madi came by and told me to finish my warmup then meet her by the weight machines. We went through more floor exercises. During these I was a little shaky, guarding that ACL...but no real pain. We then moved onto the machines. Madi showed me a few strength training exercises using three of the machines. These were all for the shoulders and back.

So far the shoulder is holding up. Sometimes I feel a little pain that has me 'concerned' but it goes away. I definitely need to do my shoulder exercises.

As for Madi...I think at this point she doubts I'll see this through. I'm having a slow start and I have a long way to go. It's discouraging because I'm not seeing or feeling any progress yet.

Finally back at it!

Ok...it's mid-January and I've begun the slow climb back up that hill. It was tough stepping off of the edge but I'm into it now. I'm starting slower that I wanted to but I've started.

Physical
1.  my repaired shoulder hurts periodically, just enough to cause me concern.
2.  my other shoulder hurts off and on from the arthritis in there.
3.  the ACL in my left knee is acting up with intermittent sharp pain. Not good!!!
4.  the ACL in my right knee is sending me signals.
Everything else just hurts and aches because I'm old and fat.

Training
I've had my first session with a tri coach. She was great. She gave me a bunch of 'warm up' exercises. For every one she told me what it was for, what it affected and when it was used. Too bad my memory can't quite remember them. I have another session with her next week then a swim session two weeks after that.

Swim
I suck. I don't think my form is too bad but I can't get any air and I have no endurance. I have a coaching session in a few weeks in the pool. Let's hope the coach can shake a few things loose.

Bike
What's that?

Run
Ah the run. That is the most promising. The coach said I had excellent form, probably due to muscle memory from when I ran in the USMC. I just have to dig in and improve and push.

Nutrition
I really, really, really need to lose weight and eat much better. I have to get the nutrition part down now so I'm fueling the engine for maximum output.

Re-boot...2019...DFB v2.0

2019 was a bust for me!

Although rotator cuff injuries are not uncommon, I apparently had issues. Many injuries are a matter of degree...some are minor tears and then there are major separations. When the tendons and muscles tear and separate there is no mechanism in the body to pull the them back down to be re-attached, and heal...sooooo, the doctor had to go in, pull the tendon down and anchor the tendon back into place so that it could grow back.

So now it's mid-fall.  I'm allowed to start moving again. I've been given the clearance to move forward, letting the feedback from my shoulder, and common sense, be my guide. Even though I have regained full range of motion I have a long way to go regaining strength. I can move my arm completely on its own but any additional effort can still cause pain and discomfort.

So here's the plan:

Shoulder Muscles
I'm just now starting to use weights for my shoulder. I'm starting a series of rotator cuff exercises designed to strengthen and stabilize the rotator cuff muscles. This will allow continued healing and prevent any re-injury.

Running
I need to almost 'retrain' my leg muscles as to what running is. I haven't done much more than walk since the Spring. I will begin by jogging about every other day. Lots of stretching and maybe a few little short sprints along the way. My goal is to be able to maintain a good pace for about 3 miles.

Bicycle
Bicycle, Phase 1 - I also need to retrain my legs for riding a bike. I will begin by just riding around the neighborhood on my 'trail' bike.
Bicycle, Phase 2 - Once my legs are warmed up to cycling I will move to my tri-bike on the indoor trainer. I will start longer sessions pedaling,
Bicycle, Phase 3 - Once I'm cleared for the bike I will move outdoors and start longer rides on the road. First rides will be just to get back into riding, getting in and out of my aero bars.

Swimming
This is my weak point. I never, never stop...but I'm not fast enough. Years and years of SCUBA diving, using fins, has me swimming very badly. I also don't know how to swim in a wetsuit without fins. I'm going to change gyms and start with the basics. After I get to some level of normal swimming I'm going to hire a swim analysis coach to get some targeted training advice.

My Ultimate Goal...IronMan 70.3 late summer / early fall 2020!

I really wanted this year to be the year in Old Orchard Beach. It would have been quite rewarding to complete this one since the water conditions were very rough (where I'm most at home), the bike course was fairly hilly as was the running course. Being there, watching all of the athletes riding and running by really affected me. I was so proud to be there to support Chris and see him complete this race, his toughest one yet. Watching the athletes cross the finish, knowing that for some it took everything they had, really hit me hard.

As crappy or selfish as this may sound, I want to surpass Chris in the run...and possibly on the bike. I'll never catch him in the water.

I realize I will have to work harder than I ever have and train with focus, discipline, and tenaciousness. For the most part, I am in this on my own. I have people around me that I know want me to succeed in this but I don't have anyone 'pushing' me. There are no 'how's training going?' or 'I know you can do this' pep talks or 'you got this' send-offs. I need to seek out training and racing advice on my own and apply what I can.

At this point in time I have already signed up for the Escape The Cape Triathlon in June 2020 and for the AC Half-Ironman in September of 2020. So I'm already past the point of no return.  I didn't come this far to stop now.

There is no doubt in my mind that I can do this...and do it big. I used to say that I'm in it to complete, not to compete. A secret I'm going to keep to myself...not anymore! Like Chris said near the end of my first half-marathon.."get into my Marine frame of mine, put my head down, push on and keep going...stopping is not an option".

my shoulder!!!! arrrgh!!!

Oh the frustration. I have a torn rotator cuff ligament and bursitis and arthritis in my right shoulder. The bursitis and arthritis have bothered me since last year. They slowed me down enough to result in a DNF for my last two races. Now there's a tear in my rotator cuff.

The question is...do I have the surgery as soon as possible with hopes of salvaging some of the summer triathlon season or have it done when convenient, realizing that I probably couldn't recover in time to train well enough to compete in this years races.

I posted the question on the Pathetic Triathletes Facebook page to see what the triathlon community has to say. So for the general consensus is to resign myself to getting the surgery, healing properly and getting strong again for 2020.

Ball Family Tri Team

This is the Ball Family Triathlon Team:

Competitors:

David Ball - 'Pa Pa', Dad

Chris Ball - Daddy, Uncle, Coach

David Ball - Little David

Support Crew:

Barbara Ball - 'Mom Mom', Mom

Alicia Ball - Mommy, 'Ti Ti'

Sara Ball - Baby Sara

Maine Here We Come

Last night Chris and I signed up for IronMan Maine 70.3, to be held on August 25th, 2019 in Old Orchard Beach, Maine. Signing up right after my FAIL at IMAC keeps the momentum going towards a successful IronMan completion.

IronMan Maine is going to be different than IMAC. The swim is an out, down and in beach swim...just like TRI Wildwoods. No problem, the ocean is my office. The bike is a single circuit course but includes hills...lots of hills. This is something I'm going to have to work hard on. The difficult part will be finding hills to train on. The run also has some hills. Again, finding hills to train on will be the challenge. These things combined will require a commitment greater than I had for IMAC.

I will be spending a lot of time in the basement on the bike trainer. If I can find a reasonably priced treadmill I may get that too. I just have to figure out how to scare up some money on my own.

This next challenge is also a personal journey. I'm pretty much on my own with this. My son is my trainer, but he has his own training to worry about as well as raising a child and holding down a job. My pool of friends is pretty shallow and those that are there don't really know what to think about this triathlon stuff. My wife doesn't owe me anything...support, encouragement, etc. She works too much and too hard to worry about how I'm doing with this. This is pretty much a financial matter to her. I already pretty much disappointed her by failing and wasting her time and money for IMAC so I don't want to do that again. But, I'm OK with it. Because if I can't drive myself to succeed then I have no business doing this.

Just the beginning...

Today I competed in my first 70.3 IronMan triathlon. I was a DNF in the swim because I did not make my cutoff time by about 10 minutes. I made it around the last marker, headed for the finish but ran out of time...then they pulled me into the boat. I never stopped or rested. I just didn’t have enough ‘Go’ to finish in time. No excuses; the shoulder feels great, I wasn’t out of breath, the cramp in my calf didn’t matter. I just didn’t go fast enough.

This only serves to signal a new beginning in the sport of triathlon for me. First, I don’t like failing or losing. Especially the failing part.  It’s a shitty feeling. Especially when they pulled me into the boat. Second, I don’t like disappointing people. A bunch of people helped me get to this point; some coaching me, some encouraging me and some giving things up for me. Lastly, I wanted to complete an IronMan. The last one is a bit selfish but I really wanted to cross that finish line and hear my name. I also guess I still need to prove to myself that I’m still a cut above in some ways...USMC, scuba instructor...IronMan would sound good here.

So at this point, rather than being discouraged, I am committing myself to start a new plan of action...train smarter, train harder, train with a goal...IronMan 2019. Not just to complete this time, but to compete. No more “all I want to do is make the cut off times”. They’ll be no excuses.

For triathlon training there are five pieces to the pie; swimming, biking, running, core strength and nutrition. Prior to this I did some here, some there without any plan or structure. That won’t work for me to achieve my goal. 

Swimming - I need to have my stroke analyzed and have a training plan. I can swim but I don’t have any stamina and I don’t think my stroke is powerful or efficient enough. I need to cover 1.2 miles in about 45 minutes!

Running - I need to run. My running has improved recently but I need to have a regular schedule, and I need to track my progress. I need to have a pace of no less than 6 mph.

Biking - I need to make sure I have a good ‘fit’. The bike is a great machine (maybe a better saddle) but I’m not sure everything is adjusted for me. Then I have to ride. I need to be able to cover 56 miles at a good pace, ~ 18 mph+. 

Core Strength - I definitely need a program of regular exercise to strengthen the whole body to properly support the muscles needed for each previous parts.

Nutrition - I need to get my weight down to 170 or maybe less but at least 170. That will require not only exercise but also a change in diet. Primarily I need to cut out the junk. I snack on crap all of the time and without moderation. I need to eat sensibly and in moderation. Because triathlon training requires long periods of exertion, nutrition has to be included in the workouts. Water and Gatorade aren’t enough. 

So, the next time I enter a triathlon things will be different...very different. I will be more prepared and more competitive. Maybe even podium bound!

The thing about triathlons...

"Why suck at just one sport when you can suck at three?"
That's the thing...it's three sports.

When I'm in the water I'm a swimmer.
When I'm riding I'm a cyclist.
When I'm running I'm a runner.
When I cross the finish I'm a triathlete!

For the swim you get to stand around until it's your turn to start. Until then you might get a chance to warm up and stretch but for the most part you're standing around in a crowd of people waiting. As you enter the water and start swimming you become part of a sea of flailing arms and legs.
When you're done with the swim you run straight to the bike. Running barefoot sucks. There's no warm up or stretching for the bike...the swim was your warm up. You quickly try to dry off enough to put on your cycling socks (if you wear them) and cycling shoes. You also try to slow down enough to take on some calories and fluids. You grab your bike and run with it to the 'mounting line'. Running in cycling shoes sucks. Then you're off on the bike. While you're on the bike you have the opportunity to drink and eat as needed. Yum, yum...energy gel packets.
When you finish with the bike you dismount and once again run in cycling shoes with your bike back to the bike racks. Running in cycling shoes sucks. You change into your running gear. You also try to slow down enough to take on some calories and fluids. Now you have to start running after pushing yourself on a bike. The muscles go through some difficult adjustments, both painful and uncomfortable. Now you're running. You have to decide just how much you have to push yourself to make the time you need. You also have to hope you have enough left in the tank to finish. You grab what you can at each aid station as you run by. Again, you have to decide just what you need to keep the engine running. Eventually you see the finish. No matter who you are or how fast you are or what place you're in you have a crowd of people cheering you on. If you're really lucky you will hear your name being announced as you cross the finish line. If you're lucky enough not to throw up you make your way over to the food tent and try to muster enough energy to stuff your face.

"So you ran a marathon, how cute...maybe when you grow up your mommy will let your run a triathlon!"