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!"