This week was a little tough. On Monday while doing an easy run with Bri I took a bad step with my bad foot and had a re-injury of a stress fracture of my 5th metatarsal. It is not as bad as when I originally injured it, but I am just going to take 8 weeks off completely from running so it heals well. So, that is it for the triathlon season, and my run season won't get restarted until November at the earliest.
It is frustrating because this is a very nice time of year to be out and about running. Cool but not cold. This accident also occurred about 24 hours after Bri and I had a big chat about getting motivated for some more serious efforts at racing performance in 2013.
Anyway, I will be swimming and biking lots to make up for it.
In other news, the XC high school season is going well and the team is enjoying the season. Today they participated in the Adidas XC Challenge. I brought Junior to hang out with them while Bri was winning a 5k race. She came over to help us out after she earned us some more horse racing dough.
Had a nice family reunion the past weekend, I have a few pics but uploading those will have to wait.
Hope you all are groovy.
Saturday, September 15, 2012
Tuesday, September 4, 2012
useless knowledge
Bri and I have both signed up for the Raleigh 70.3 coming to town next June. About 50% of our athletes have also signed up for it. It should be a good time. This year I've managed to hold onto some fitness but it will be nice to really gear up for some racing next season. Last Saturday I went riding with some of my very fit athletes and got blown off the back like a clingy ex-girlfriend.
Tonight we're going to do our first and probably only group ride of the season with the Inside-Out Sports crew. I expect to get dropped, cramp, and barf. What a difference a year makes.
A couple weeks ago I realized I was dying slowly from lack of and poor sleep so have undertaken Project Nappy Time. This means I prioritize sleep. Little Man is not a consistent through the night sleeper so something had to change, 5-6 hrs per 24 hours doesn't cut it for me.
Last race of the season is Wilmington YMCA sprint 9-22. I was 7th overall last season, but top 50 this year will be good.
Open water clinic on Sep 16 and one more in Wrightsville Beach on 9-23.
We had a nice evening in Ocean Isle Beach with some friends last weekend, here Junior and I ham it up for the camera.
Tonight we're going to do our first and probably only group ride of the season with the Inside-Out Sports crew. I expect to get dropped, cramp, and barf. What a difference a year makes.
A couple weeks ago I realized I was dying slowly from lack of and poor sleep so have undertaken Project Nappy Time. This means I prioritize sleep. Little Man is not a consistent through the night sleeper so something had to change, 5-6 hrs per 24 hours doesn't cut it for me.
Last race of the season is Wilmington YMCA sprint 9-22. I was 7th overall last season, but top 50 this year will be good.
Open water clinic on Sep 16 and one more in Wrightsville Beach on 9-23.
We had a nice evening in Ocean Isle Beach with some friends last weekend, here Junior and I ham it up for the camera.
Monday, August 13, 2012
August 2012 updates!
It has been a whirlwind of activity round these parts. Little man has progressed from turning in circles to sprint-crawling in the space of ten days. His puff to mouth ratio has improved from 1 for 20 to 19 for 20 in about a month. His capacity for laughter has increased as he discovers the world beyond his own toes. It is a joyous time in the Gaal household. There are many giggles, a few sighs, and the occasional sleepless night. I wouldn't trade them for all the gold in the world. He just had his eight month birthday so we took him to DisneyWorldinOurHouse.
Onto the racing front! Bri took one for the team and drove by herself to the Lake Logan sprint triathlon, while Junior Awesome and I held down the homestead. She did well, taking second overall and bringing home a few pieces of bacon. Her run was lickity split.
I also managed to represent team OSB well, taking 3rd overall at the Mayo Lake triathlon this past weekend. This race takes place in Roxboro at Mayo Lake park and the run is on a seriously technical singletrack cross-country course. The ground was wet and muddy and I played it very safe, averaging a 7:51/mile pace. Good enough to hang onto the overall podium spot. My swim and bike were much better than they have any right to be given the really low volume of training, but I suppose the years in the bank are paying dividends.
We held another open water swim clinic this past weekend and everyone seemed to enjoy the content and practice.
Upcoming this Saturday Aug 18 is the 4th annual Nuclear Swim at Harris Lake.
The high school cross country season is now in full effect. We have a great team this year with a new crop of freshman ready to tear up the course.
My next and final race will be the Wilmington YMCA sprint triathlon on Sep 22, and then I'll pseudo prepare for a half-marathon sometime during the winter.
Have a great day.
Onto the racing front! Bri took one for the team and drove by herself to the Lake Logan sprint triathlon, while Junior Awesome and I held down the homestead. She did well, taking second overall and bringing home a few pieces of bacon. Her run was lickity split.
I also managed to represent team OSB well, taking 3rd overall at the Mayo Lake triathlon this past weekend. This race takes place in Roxboro at Mayo Lake park and the run is on a seriously technical singletrack cross-country course. The ground was wet and muddy and I played it very safe, averaging a 7:51/mile pace. Good enough to hang onto the overall podium spot. My swim and bike were much better than they have any right to be given the really low volume of training, but I suppose the years in the bank are paying dividends.
We held another open water swim clinic this past weekend and everyone seemed to enjoy the content and practice.
Upcoming this Saturday Aug 18 is the 4th annual Nuclear Swim at Harris Lake.
The high school cross country season is now in full effect. We have a great team this year with a new crop of freshman ready to tear up the course.
My next and final race will be the Wilmington YMCA sprint triathlon on Sep 22, and then I'll pseudo prepare for a half-marathon sometime during the winter.
Have a great day.
Monday, July 30, 2012
Big blobby bleagh.
We went on vacation to the OBX last week. It was a good time but next time we'll be bringing a Gramma to help watch the boyo. An eight month old can't really do much at the beach except the same thing they've been doing at home. We did have some fun though!
In other news, I have tipped the scales at my maximum acceptable weight so am back on a strict intake of diet soda, dry spinach, and hamburgers sans cheese. Everyone has their limits.
With this in mind, it shouldn't surprise you I'm very ambivalent about even starting the Lake Logan international distance triathlon this weekend. That is a far way to swim, bike and run, and I am chunky and unfit. I have been kvetching about it but will probably tighten up my skirt and give it a whirl. Don't be surprised by abysmal results, faithful reader. Knowing how to do something well and doing it well are very different paths of righteous warrior-ness, Daniel-san.
The high school cross country season is here in full effect so I plan to write even shorter and more sporadic posts through November.
Vacation pictures:
Peace!
In other news, I have tipped the scales at my maximum acceptable weight so am back on a strict intake of diet soda, dry spinach, and hamburgers sans cheese. Everyone has their limits.
With this in mind, it shouldn't surprise you I'm very ambivalent about even starting the Lake Logan international distance triathlon this weekend. That is a far way to swim, bike and run, and I am chunky and unfit. I have been kvetching about it but will probably tighten up my skirt and give it a whirl. Don't be surprised by abysmal results, faithful reader. Knowing how to do something well and doing it well are very different paths of righteous warrior-ness, Daniel-san.
The high school cross country season is here in full effect so I plan to write even shorter and more sporadic posts through November.
Vacation pictures:
Tuesday, July 10, 2012
Why I don't want to do an olympic distance race & other things
I'm signed up for the Lake Logan international distance triathlon on August 4. I will be skipping the run portion. I am not the world's most natural runner. Running a 10k after swimming and biking for 1.5 hours is a challenge when in great shape. Right now I am not in great shape and my overall endurance is really low. I get tired after about 1.5 hours of exercise. Like really tired, want to stop and lie down sort of tired. Also my foot is not 100% better.
Anyway. I will be doing 2-3 more sprints this season: Mayo Lake August 11, Belews Lake September 15, and maybe Wilmington YMCA on September 22. After that we're both going to get fit for some half-marathon and 5k racing.
In other news, the last Old School Aquathon on July 4 had a great turnout. We also hosted a good open water clinic last weekend.
This Sunday we are holding one of our Powerstroke swim technique clinics. The following weekend we have the Little Uno and Big Deuce and then go on vacation for a week. Looking forward to that. I keep working on athlete schedules/plans but at least it is a change of scenery.
Last night I caught Roger Waters The Wall Live tour. It was a great show. I am a big fan of Pink Floyd and could recite just about all the lyrics to this album. It is more of a rock-opera show than anything but what a great musical story and performance. For those of you who think I am a classless goon. Here is proof:
Anyway. I will be doing 2-3 more sprints this season: Mayo Lake August 11, Belews Lake September 15, and maybe Wilmington YMCA on September 22. After that we're both going to get fit for some half-marathon and 5k racing.
In other news, the last Old School Aquathon on July 4 had a great turnout. We also hosted a good open water clinic last weekend.
This Sunday we are holding one of our Powerstroke swim technique clinics. The following weekend we have the Little Uno and Big Deuce and then go on vacation for a week. Looking forward to that. I keep working on athlete schedules/plans but at least it is a change of scenery.
Last night I caught Roger Waters The Wall Live tour. It was a great show. I am a big fan of Pink Floyd and could recite just about all the lyrics to this album. It is more of a rock-opera show than anything but what a great musical story and performance. For those of you who think I am a classless goon. Here is proof:
Monday, June 25, 2012
a day in the life
Last Friday I had a busy day and because this blog is all about me, I have decided to write it up for you.
5:05 - wake up, coffee, drive to pool
5:40 - set up knockoff TRX straps for core work for Masters
6-7:00 - coach Masters
7-7:30 - coach individual / technique lesson
7:40-8:10 - shovel breakfast in mouth at local eatery
8:10-8:25 - drive to downtown Raleigh to coach HS runners
8:30-9:30 - coach HS XC team (run 3 miles easy for me)
9:30-10 - drive to West Cary
10:05-11:40 - lead group ride with intervals (28 miles)
11:40-12:20 - drive to Chapel Hill for swim with athlete
12:30 - 1:15 - swim 2,000yds with athlete / discuss race strategy
1:15 - slide down fun-kiddie-slide
1:30 - drive home; shovel sandwich purchased at breakfast in mouth
2:00-2:30 - answer emails
2:30-4:00 - fall into a deep dreamless slumber
4:00-4:15 - make coffee, grunt greetings at wife
4:15-5:45 - answer emails / feedback / plan adjustments
5:45 - off to dinner/fun time
The Wednesday prior I had a similarly busy day, which was preceded by our boy waking up early. Apparently I told everyone I met that morning what time I had been up since (he did not go back to sleep until just before I left to swim at 525). One of my athletes wrote up this, from the Book of Logan, verse 3:52 (am):
Logan 3:52 (am) -
On Sunday we went to cheer Bri on at the Smile Train sprint triathlon. She had another great race and finished 1st female, top ten overall. Here she is approaching the finish.
Bri rocks! I have a lot of fun watching her and everyone else race. I did not miss racing the event at all. I guess that means I have perspective. Or am lazy. They amount to the same thing.
5:05 - wake up, coffee, drive to pool
5:40 - set up knockoff TRX straps for core work for Masters
6-7:00 - coach Masters
7-7:30 - coach individual / technique lesson
7:40-8:10 - shovel breakfast in mouth at local eatery
8:10-8:25 - drive to downtown Raleigh to coach HS runners
8:30-9:30 - coach HS XC team (run 3 miles easy for me)
9:30-10 - drive to West Cary
10:05-11:40 - lead group ride with intervals (28 miles)
11:40-12:20 - drive to Chapel Hill for swim with athlete
12:30 - 1:15 - swim 2,000yds with athlete / discuss race strategy
1:15 - slide down fun-kiddie-slide
1:30 - drive home; shovel sandwich purchased at breakfast in mouth
2:00-2:30 - answer emails
2:30-4:00 - fall into a deep dreamless slumber
4:00-4:15 - make coffee, grunt greetings at wife
4:15-5:45 - answer emails / feedback / plan adjustments
5:45 - off to dinner/fun time
The Wednesday prior I had a similarly busy day, which was preceded by our boy waking up early. Apparently I told everyone I met that morning what time I had been up since (he did not go back to sleep until just before I left to swim at 525). One of my athletes wrote up this, from the Book of Logan, verse 3:52 (am):
Logan 3:52 (am) -
Arise! Arise, parental unit, Arise!
Thou art the beacon of light for feeding,
teething, and changing late into the night.
'Tis the noble man who bears the heavy load
of a full diaper upon thy shoulders, who warms a bottle
with eyes closed, and who entertains until sleep befalls the
little one just minutes prior to your morning alarm.
Thou shall bear this responsiblity for 2? Nay! 4? NAY! 18 Years!
Sleep is but a fleeting memory for thee.
Power naps and coffee are now your elixir of life!
Arise, parental unit, Arise!
On Sunday we went to cheer Bri on at the Smile Train sprint triathlon. She had another great race and finished 1st female, top ten overall. Here she is approaching the finish.
Bri rocks! I have a lot of fun watching her and everyone else race. I did not miss racing the event at all. I guess that means I have perspective. Or am lazy. They amount to the same thing.
Monday, June 18, 2012
May-June 2012 updates!
Hard to believe it has been almost a month since my last blog post, but the time does fly by. Where to begin...
The end of May saw Bri racing and boyo and I cheering at the Doughman Eatathon. This is a silly run-eat event that raises money for kids to learn to grow organic foods or something like that. Bri's All-Girls relay had bike issues and was relegated to sixth place out of 80 when they really should be more like 2nd or 3rd. It is a fun goofy event, but it also ties up our Memorial Day weekend so, uhm, yeah, maybe we can skip it next year.
Early June saw us at Summer Boone Camp. Pictures. Fun times. I will have to write up a separate post on this.
This week was something else. I came home exhausted from Boone camp on Sunday. My Mom flew in on Monday to visit with us and boyo and help us out for the week. We had Old School Aquathon #2 on Wednesday and the Jordan Lake Open Water Challenge on Sunday. A good bit of time goes into the organization of the events and the events themselves take 4+ hours to set up, run, and clean up after.
I also have several athletes headed out to IM CDA this weekend, and started up with 2 new athletes this week. All in all, I worked from sunrise to past sunset almost every day. Managed to wrap everything up by Sunday at 415PM. Just in time to start Monday.
In other news, I signed up at the last minute for the 3 Little Pigs triathlon, which was held Saturday June 16. I had a foot injury a couple months ago and have been getting back to it slowly. The plan was to go as hard as possible in the swim and bike, then controlled fast on the run and see how the foot held up. It held up great! I was able to go fairly hard and finished the run at just over 7 minute pace. This combined with a good swim-bike was enough to take 3rd overall. The race venue is a good one, nice mostly flat ride and pleasant run course on some greenways. The Smithfield Aquatic Center is nice as well though I'm not the biggest fan of pool swims. Overall awards are wolves (the age group awards are pigs).
You can see results here.
Here are a couple pics:
On Sunday I snuck into the Jordan Lake Challenge swim and felt good as well, taking 3rd in the men's division (6th overall). I was really happy to do this, because as the host/RD of the swim it is very difficult to get everything covered in time to actually swim with the racers. Most races I am out on a paddleboard, but this time we had two OSB volunteers capable of taking that task, which allowed me to jump in.
Thanks to everyone that helps us out at these and our partners at FS Series!
All in all, it was a busy multisport-lifestyle week. Most of them are not this jammed and I am looking forward to decompressing slightly for the next few.
Other events this week: Our son had his half-year birthday! We rented clowns and a dance troupe to entertain him. Justin Bieber and Maria Carey sang a duet. Nothing but the best for our boy!
We also celebrated our first Father's day together. Here we are in almost matching outfits.
He is a happy kid. Life is good!
The end of May saw Bri racing and boyo and I cheering at the Doughman Eatathon. This is a silly run-eat event that raises money for kids to learn to grow organic foods or something like that. Bri's All-Girls relay had bike issues and was relegated to sixth place out of 80 when they really should be more like 2nd or 3rd. It is a fun goofy event, but it also ties up our Memorial Day weekend so, uhm, yeah, maybe we can skip it next year.
Early June saw us at Summer Boone Camp. Pictures. Fun times. I will have to write up a separate post on this.
This week was something else. I came home exhausted from Boone camp on Sunday. My Mom flew in on Monday to visit with us and boyo and help us out for the week. We had Old School Aquathon #2 on Wednesday and the Jordan Lake Open Water Challenge on Sunday. A good bit of time goes into the organization of the events and the events themselves take 4+ hours to set up, run, and clean up after.
I also have several athletes headed out to IM CDA this weekend, and started up with 2 new athletes this week. All in all, I worked from sunrise to past sunset almost every day. Managed to wrap everything up by Sunday at 415PM. Just in time to start Monday.
In other news, I signed up at the last minute for the 3 Little Pigs triathlon, which was held Saturday June 16. I had a foot injury a couple months ago and have been getting back to it slowly. The plan was to go as hard as possible in the swim and bike, then controlled fast on the run and see how the foot held up. It held up great! I was able to go fairly hard and finished the run at just over 7 minute pace. This combined with a good swim-bike was enough to take 3rd overall. The race venue is a good one, nice mostly flat ride and pleasant run course on some greenways. The Smithfield Aquatic Center is nice as well though I'm not the biggest fan of pool swims. Overall awards are wolves (the age group awards are pigs).
You can see results here.
Here are a couple pics:
On Sunday I snuck into the Jordan Lake Challenge swim and felt good as well, taking 3rd in the men's division (6th overall). I was really happy to do this, because as the host/RD of the swim it is very difficult to get everything covered in time to actually swim with the racers. Most races I am out on a paddleboard, but this time we had two OSB volunteers capable of taking that task, which allowed me to jump in.
Thanks to everyone that helps us out at these and our partners at FS Series!
All in all, it was a busy multisport-lifestyle week. Most of them are not this jammed and I am looking forward to decompressing slightly for the next few.
Other events this week: Our son had his half-year birthday! We rented clowns and a dance troupe to entertain him. Justin Bieber and Maria Carey sang a duet. Nothing but the best for our boy!
We also celebrated our first Father's day together. Here we are in almost matching outfits.
He is a happy kid. Life is good!
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