Hurricane Irene…

Nine days ago as I prepared for hurricane Irene’s arrival I was thinking I’m either going to be in Raleigh with no power and eating out of an ice cooler, or down at the Pamlico River with no power and eating out of an ice cooler.  I just had that feeling.  Most of the media seem to always focus on the Outer banks of NC or on the beaches at the coast.  Well, I’ve now been in 3 major hurricanes in my lifetime, and all have been well inland.  I can tell you that the damage that folks see inland is no picnic. I was in Charlotte in 1989 for Hugo, Raleigh in 1996 for Fran, and now Irene in 2011.  The reports always say how these are 100 year type phenomena, where they just don’t come that far inland.  I really don’t care what the reports say.

I woke up on Saturday morning and this was the image that I saw on the weather channel.

NOAA

My wife’s side of the family has an old farm that we take care of right where you see the eye of the storm above in Red.  The closest town is Aurora, NC.  Aurora received 19 inches of rain, a storm surge of 13+ feet, and hurricane force winds.  And the storm just sat there all day long.  It was nearly midnight before the hurricane had crossed the VA border.  All we could do was wait in Raleigh and hope for the best.

Sunday we drove down to check out the property and start making a list of all the equipment we would need for repairs, cleanup, etc.  A 2.5 hour drive took about 3.5 after a number detours road blockages, etc.  If anything were damaged, we hoped we could just cover it with a tarp until we could come back in a couple days.

Luckily, everything was relatively ok.  There would be a lot of clean up in the coming days, but we could handle that.  Here are some of the photo’s of what we saw:

IMG_1692

You can see above that the storm surge made it all the way to the top of the hill.  From the waters edge to the top of the hill is about 12 ft in elevation.  The house is at the top of this hill at about 12.5 feet elevation.  Very, very close!

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All kinds of interesting things washed up from the surge.  A garden rake even washed up, which was good, because we didn’t have one.  Numerous gas cans washed up, along with a bike helmet.  So if you need a gas can or bike helmet, I can make that happen. 

IMG_1737

If you’ve never seen erosion up close from a hurricane, you wouldn’t believe it.  You can see Ann in the middle of the picture in the distance(she’s 5’2).  The water just comes in and scoops it away and carries it back out.

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Here, someone lost about a 30 foot section of their dock.  The surge carries debris like this like it’s pine straw.

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When you see trees like this toppled over it’s not from the wind, but rather from the water.  The ground is so saturated that the roots just have nothing left to hold onto.  It’s too bad, because these are really tall, mature pine trees.

IMG_1675

What the heck am I supposed to do about that?  This will require some creativity.  The water here is about 4.5 – 5 ft deep. We’ll be back in a couple of days, so IMAZ training will have to take a back seat for a while.  Like they say, life comes at you fast.

Thanks for reading!

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Everyone needs a default-route

It’s that time of the year where I am really starting to get into the high volume training days, especially on the weekends. With less than 90 days to Ironman Arizona(IMAZ), long runs of 15 miles and long rides of 80 miles are becoming the norm. It part of the process, and I do love the process.  My fitness level has really started to change here where I don’t feel like I am just trying to make it to the end of a workout.  I feel more in control of the workouts and being able to complete them without problems.  The struggle becomes how to balance all of the other things in my life so that I can take care of other responsibilities.

This past Sunday, Work, Training, and Mother Nature would create the perfect mental and physical test. My plans for Sunday was work from 8a.m. until the work is done, then bike 80 miles before it got dark. Rain was in the forecast so I figured I would get wet on this ride.

Without boring you with all the details, work was just troubleshooting IT stuff as hard as I could troubleshoot for 8 hours. I finally headed out the door at 4pm.  This left exactly 4 hours of daylight to get in 80 miles on the bike…which is pretty tough for me.

I have a planned work-route-loop for situations like this.  In Raleigh, NC, sometimes things are done a little differently.  Most folks in Cary/Raleigh live in the city, but work out in the country/suburbs where RTP, NC is located.  So, when I have to work on the weekends, RTP is a ghost town.  This makes it a great place to ride.

Work_Loop

 

It’s not perfect.  The loop is only about 5.25 miles.  It’s not the epic, exciting route of your dreams. However, I can walk out the door from work, hop on my bike and get started immediately.  There’s only a single stoplight, though no cars, so I never have to stop for traffic.  Just constant time in the aerobars, which is what I needed.

IMGP1318  

So I just kept on cruising, and before I knew it I was at 50 miles.  Only 30 more miles to go.   There was the faint possibility of making it through the entire 80 miles without getting caught in the rain.

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It would be really, really close.  At about 67, I snapped this picture. I can still get in 1 more loop before it gets too dark, I thought.

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5 + miles later, this same intersection(from a different angle looked like this).

IMGP1336

The weather turned nasty in about 2 minutes.  I saw a flash of lightning, then did a 20 Mississippi count and figured I was good.  Then another flash of lightning later, I had about a 1/2 Mississippi count.  Lightning was everywhere.  I got off my bike (still about 2.5 miles from the car), and ditched it in the grass.  I started running up the hill towards the woods for shelter, but then thought better of it(running to a higher elevation in the trees, with lightning)….Then running downhill in bike shoes like a bumbling duck.  There was absolutely nowhere to run for shelter. So I crouched in a rocky ditch kind of like the one you see above. Then the hail came, oh the hail.  I was never so glad to have my helmet on as that moment.  The heavy lighting/rain lasted for 30 minutes, but the hail was only a couple of minutes.  Once the lightning let up a bit, I biked the last 2.5 miles back to the car.  Needless to say I stopped at about 73 miles for the day.  So close to the full 80!

Just when you think you’re just going to have a boring loop-repeating ride, a situation usually presents itself.  This weekend calls for another 15 mile run, and 85 miles on the bike….hopefully nothing too exciting.

Irene

Thanks for reading!

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Pilot Mountain, NC Hill climbing

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It has been nearly 2 months since we signed up for Ironman Mont-Tremblant(IMMT) for August 2012.  With just over 3 months to go before Ironman Arizona(IMAZ), we have to start thinking seriously about how to at least become adequate at climbing hills…and descending them, just as importantly.  In my immediate area, there simply aren’t any good hills to climb that would be close to the ones we’ll see at IMMT. 

We have a few steep hills, but only of the half mile variety.  For training, we need to find moderately steep, but longer duration hills…Something where we can just spin in a smaller gear for upwards of 30 minutes.  This will allow us to get the HR elevated for longer durations, all while getting used to spinning in a smaller gear.

So after our short brick workout on Saturday we set out to do some recon on a place that is only 1:45:00 from Raleigh.  I met a guy named Craig at the gym earlier in the week and he suggested we check out Pilot Mountain, NC.  This is a much more doable day trip as opposed to heading 5-6 hours towards Ashville.  I really had no idea what to expect.  I’ve lived in NC pretty much my entire life and have never even heard of Pilot Mtn.

A short time later we arrived.  The entire mountain is a State Park.  Huge bonus because the roads are just used by folks in the park.  So, no big dump trucks, tractor trailers, etc. 

PM_Bike

This place was perfect.  The roads were among the smoothest I have seen, and the scenery was really quiet and peaceful.  You could just see for miles.  I mapped out the climb to be exactly 2 miles to the top if you start at the Park office parking lot. 

 

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I really wish I had brought my bike with me(and a better camera).  This place really looked like a fun place to ride.  Over next year, hopefully we can make it out here quite a few times.  I figure it will take about 30 minutes to climb, and about 5-8 minutes to come back down. Rinse and repeat 2-4 times, for a shorter but tough workout.  Or we could get out on some of the surface roads for some longer mileage and then just finish up at the top of Pilot Mountain.

PM_Hill

We also went over to Hanging Rock State Park(~20 miles east).  This also had a climb of about 2 miles though the grade did not seem to be as steep(but still plenty steep). 

HRSP

While checking into the area in a little bit more detail I found the 3 Mountain Madness race that takes place in June.  This is perfect timing for an August race next year!  Has anyone else biked out here before?  Drop me a note if you have.  I’m really looking forward to coming back to this place! 

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Why Inside Out Sports Rocks

I’ve been going to Inside Out Sports for probably 12 years now.  I love this place because this is where you really get what you pay for.  I never get the feeling someone is trying to sell me something. In fact I was recently talked out of replacing a pair of 10 year old bike shoes(Don’t tell Cid), and making some minor adjustments instead. No matter what kind of triathlon related question you have this is a really good place start. And they will work with you as long as it takes.  I can’t think of any other family that has had as much of an impact on the NC triathlon community as the IOS family.

IOS

I want to tell you about a situation where Inside Out Sports turned what could have been a bad experience into a really good experience.

Recently I had an issue with an Orca wetsuit that I had bought for my wife some 12 month earlier.  My wife had used it for 2 races and 2 practice swims.  I have no problem with Orca and haven’t heard of anyone who does.  I think they make great wetsuits. For whatever reason, the one that we purchased seemed to be a dud, and was coming apart at the seams. I’m not talking about just 1-2 places either…This was more like 15-20 individual spots. These weren’t the fingernail nicks, or the any other assortment of nicks that you get while lugging your wetsuit around, but rather the glue in the seams seemed to be just coming apart.  At about $600 and 4 swims later, this was proving to be an expensive season.

InsideOut

White Lake Half, our first race of the season was approaching in about 3 weeks. I took the wetsuit to Inside Out who agreed, but said it would take some time to send it back to Orca for repairs. We decided to hold off and wait until after White Lake so my wife could use the suit for the swim. Oddly, the swim was cancelled due to fog, but that’s another story.

Fast forward to a couple days after White Lake Half.  I took the wetsuit back to Inside Out and spoke to Lena since she handles the wetsuit repairs. The idea was to send the wetsuit back to Orca as this was definitely a manufacturing problem. As luck would have it, the 3 to 4 week period that we waited for "the race without a swim" put us over the 1 year warranty period for Orca.

Lena said she would take care of the repairs.  Now keep in mind that this wetsuit had enough holes to resemble a spaghetti strainer at this point. So Lena would make repairs, and I would come back a week or so later to inspect the seams and point out other spots.  This turned into a labor of love, and I  think I went back 5 times. Each time I would point out a couple of spots where seams were separating.  Lena would repair all of them. On the last visit, Lena even showed me how to make these repairs myself(I’m sure she was happy to do so at this point). 

So, a huge thanks to Lena for making this right and taking care of this for me, as I’m sure this took hours and hours of her time. This was not an Inside Out Sports problem, but rather an Orca problem. Thanks to Lena and all the others as IOS, we now have a bulletproof wetsuit.

Thanks for Reading!

–Jeff

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PSA: It’s @#$%"ing Hot outside!

The other day it was 100F with a heat index up near 110F.  Pretty much the lower half of the country was experiencing the heat wave. 

Forecast

This got me thinking about heat acclimation to improve fitness. I started reading all sorts of articles about acclimation and how it is supposed to improve the body’s ability to control core body temp, increase sweating, and increase blood flow near the skin, and increase blood volume, so the heart can then pump more blood to exercising muscles, organs, etc.  Think of it as the natural alternative to blood doping.

Yeah, but how HOT does it need to be? I started looking through some of the studies.  Most of the studies that I read use 100F in a heat chamber for the control group.  The humidity was set at only 30%.  In my neck of the woods we call 30% humidity "Not humid".  So, it would appear that the purpose of these studies was to create an absolute 100F, where "100F feels like 100F" with the heat index. 

Heat_Humidity_Index

How hot is too hot?  Most places say that a heat index of 105F is the tipping point where you’re going from heat acclimation to the Darwin award winner on the 5 o’clock news. This seems like a reasonable place to draw the "go" or "no go" line with exercising outside, especially for longer than an hour.  Repeated for dramatic affect: If the heat index is 104, don’t go outdoors …(yes that was directed at you;).

Heat Index Calculator

You’ll also want to know how much fluid you’ll need to offset your fluid loss.  Since it was fiendishly hot on Tuesday, I figured it was a good day to figure this out.

To calculate Sweat rate:
Sweat Rate Calculator

Pre Exercise…..178.2 lb
Post Exercise….174.4 lb
Fluid Intake…….42oz (Gatorade)
Exercise Time…120 minutes
Sweat Rate:         50oz/hr

In other words, even though I drank 42oz of Gatorade over a 2 hour period, I still dropped 3.8 lbs from fluid due to sweating!  Dangerous levels of dehydration occur once you lose 2.5% of your body weight(4.45 lbs for me). I would have needed to drink 50 oz/hr to maintain and/or use other supplements like Endurolytes and EFS

Oh yeah, and this was all done indoors at the gym at a constant 75F.  If I would have done the same workout (1hr Run,1hr Bike) outside, I’m sure I would have been at that 2.5% dehydration zone, taking it easy for the next 3 days, and missing other important workouts.

Thanks for Reading!

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Firecracker Ride 4th of July 100k

4th 

Photo by iChaz

Today was the 19th Annual Firecracker 100k and 50k ride.  This was my 5th or 6th time doing this ride, and I still love it. You start out at Salt Box Village in Cary at 8 a.m. and head out of town on Kildaire Farm Rd.  This ride is great because you basically have a police escort out of town for the first 7 miles or so with 700+ cyclists.  I got to the starting area with just a few minutes to spare.  Just like that we were off!

 

start

The only downside of this ride is that July 4th is just plain HOT.  So the sooner you get done, the sooner you can get in out of the heat.  There are Aid Stations along the way for drinks, fruit, etc, but that’s just extra time you have to spend out in the heat.  So I loaded up the 50oz Aero bottle plus another 22oz or so regular water bottle and got moving.   Throw in some EFS Liquid Shots every 10-15 minutes and I was good to go.

 

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If you were out there today and you thought the 2nd half seemed harder than the first…then you were right.  Somewhere around mile 25 there is a great downhill where you can just fly.  Then you reach the bottom of the hill and the work begins.  The next 30 miles or so, seemed just like one roller after the next….Just enough to get you out of the saddle every few minutes.  Throw in the 98 degree heat and high humidity and some folks really started to struggle.  But hey, that’s NC in July.

 

Elevation

Overall, this route was great.  Most of the roads were lightly traveled after we got out of town. Since it was a holiday weekend, there was little to no traffic on the roads so we could ride 2 abreast most of the way.  I didn’t see any of those Big Country dogs either.  For some reason, I’m always looking for dogs.

 

Route

So, 3:03:00 later I was right back where I started. Thanks to the Capital Cycling Club for putting on another good ride this year.

I’m off to get a Goodberry’s….

Thanks for reading!

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Short Bike Workouts that push your limits

Disclaimer: The bulk of my bike workouts(85%) are of the long slow variety where my HR rarely gets over 140bpm.  I have a good coach who basically sets these parameters for me.  I feel like I have a pretty good idea of what I’m doing with regards to training, though I’m also the sort, who if not following a specific training plan, will tend to push things too hard just to see what happens….you know like the kid who wants to see what happens when you push a button.

2 workouts that are fun to try if you are looking to mix things up and slap you in the face.

  • Spin-Ups
    • 15 minute warm up
    • 1 minute at 90 rpm
    • 1 minute at 100 rpm
    • 1 minute at 100+ rpm
    • 30 seconds all out
    • recover for 2 min
    • Repeat 6,8,or 12 times

I did this workout several months back, and I loved it as soon as I read it.  How can you resist the “all out” part? I started wondering, “how fast can I really spin”?  To the Pain Cave we go:

Spin_Ups

During the 2 minute rest after each consecutive set I kept thinking, hmm “Can I go faster”.  I was also thinking, “man, if my back wheel comes off the trainer, I’m going straight through the garage wall”.  Turns out, ~160rpm is about as fast as I can spin….for now.  Small doses though.  I did this workout back in January, over 4 months ago.  There’s probably no need to go over 120rpms.

 

  • Bike Hill Repeats
    • Total Duration 1:15 min
    • 10 min warm up
    • Find a hill .25 – .50 long.  Maintain cadence of 90rpm, and keep HR no higher than mid MAF(for me 145bpm). Coast back down, and repeat.
    • 10 min cool down

Somewhere between reading through the workout and getting set up on the trainer, I forgot about the “keep HR no higher than 145bpm”, and started thinking “how many watts can I push while still maintaining 90rpm”…

Hill_Repeats

Since I was on the trainer, I decided my hill was 2 minutes in duration, followed by 2 minutes easy.  I started my first hill at 220 watts and just decided to add 5 watts on every hill repeat.  I was hoping to get to 300 watts and be able to hold it for 2 min, but I really had no idea where my limits were.  As it turns out, my limit on that day was 275 watts on the 3rd to last hill.  I tried to hit 275 watts again, and just couldn’t maintain, so I dropped it back to about 260 watts and could barely hold that.  Mission accomplished…Legs were cooked and ready for a short 40 min run. 

Good times!

Here’s a really good thread on Trifuel about improving your fitness on the bike.  Good stuff here:

http://www.trifuel.com/forum/25819/18mph-to-24mph-how-i-did-it

 

Thanks for Reading!

–Jeff

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Mont-Tremblant ou Non Mont-Tremblant?

That is the question.

A couple of weeks ago I was faced with a question.  Which Ironman race should I do after Ironman Arizona this year?  You have to sign up pretty much the day after the event for the next year’s race or it will sell out.  Many of them sell out in about an hour.  So I was thinking, which race could I do that was about mid season, so that I have  enough time to train on the bike outdoors, instead of having to do long rides on the trainer(do-able but not as much fun).

Then Ironman Mont-Tremblant(Quebec) and Ironman NYC were both announced pretty much about the same time.  Both would take place in August(2012), about 1 week apart.  The more I thought about the privilege of paying an extra $200+ to swim in the Hudson River, and have the bulk of the race actually in NJ, the more Mont-Tremblant seem like a no brainer.  Don’t get me wrong, maybe I’ll do IM NYC someday, but I’d rather see what  the feedback is first, after all the logistical kinks are worked out in a year or two.

Fast-forward to today at exactly 12:00:01_ET.  I clicked “REGISTER NOW”……and then….wait for it…

Please wait.

Due to the popularity of this event,
only a certain number of people can register at one time.

As soon as a spot becomes available, you will be allowed to register.

Our system will automatically retry in 15 seconds.

This little countdown timer would countdown from 15 seconds over and over again.  At about 8 minutes after, my wife got in.  Meanwhile I sat in purgatory just waiting and wondering If I somehow would have to pull Sherpa Duty for my wife if I was not able to get in.  Then 13 minutes after the hour, I was in, and proceeded to fill out the next 5 pages of waivers/liability papers etc…Type faster, Type faster!!!

“CLICK SUBMIT”

 

 

IM_MONT-TREMBLANT

Only 14 months to go.  Totally excited about getting in and going to a new place I’ve never been before.

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Staying On Track

Track

Photo by Kasia

Five months have passed since I made my New Year’s Resolution.

– Ironman in under 12hrs
– Career development
– Stay in touch with friends better
– Volunteer more often

Since making these resolutions, life has been busy to say the least.  The kind of busy where you appreciate the rush hour commute to the gym just because you’re not on the phone.  In terms of my resolutions, I’ve made strides to stay in touch with friends better.  Though this is not something I’ll ever really complete, I just try to do a better job.  In the area of career development, I branched out a little bit from the IT world to develop some broader skills.  I studied like mad for about 2-3 months(much of the time on the Computrainer) and recently passed the PMP exam.  Volunteering more often, on the other hand has been a big FAIL.

Now, in the area of Ironman in under 12 hours; I have not  been nearly as consistent with my training as I would have liked.  This will need to be fixed if I have any chance of going sub 12  hours at IMAZ.  Take a look at my training so far this year.

YearView

FYI,

  • Green = Rest Day
  • Brown = Bike
  • Red = Run
  • Blue = Swim
  • Orange = Strength Training

The colors aren’t that important.  The important thing is to show that there are a whole crap-load of “rest days’’ up there.  Mondays are scheduled rest days.  The other “green days” are basically when life gets in the way of training workouts.  There are 30 “green days” up there that are not Mondays(not counting the rest period after White Lake 70.3 on May7th. 

So this leads to a problem.  How do I train effectively enough to break 12 hours at Ironman Arizona in late November?  I mean, it’s not the kind of thing where you just suck it up for 12 hours and go faster.  You either have the fitness or you don’t have the fitness to go sub 12 hours.  In the past I’ve just had to brush it off when I needed to miss a workout, and just pick back up with the next days workout.  This is perfectly fine if you’re just looking to finish an Ironman like I did this past year at IMFL.

I know, I know everyone says you can’t race an Ironman to beat specific time, you just race and take what the day gives you.  However, I need to make sure that I am getting better week after week throughout the year, so that when November rolls around, I can put myself in the best position to reach my goal of going sub 12 hours at IMAZ.

I can’t change some things.  Workouts will be missed.  DIY Projects at home take 4 days.  Conference calls at work can last 1 hour or they can last 6 hours…it happens, and sometimes you can’t control that.  But what I can do is cut down on the impact that missing a certain workout will have.  For example, missing a strength training session or a swim session has MUCH less impact than missing a 2 hour interval bike workout.  Moving forward, I will move around workouts(within reason) so that if things get out of control and a bike workout needs to be missed, I’ll move that workout to later in the week and just bag a swim session or strength training session.  Fitness on the bike is THE most important part of the race, in my opinion;  and an area that I feel that I can improve the most(only averaged 18+ at IMFL).

So, for the next 6 months, if I need to miss a workout, I’ll start at the top of the list with the least amount of Ironman impact.

  1. Strength Training
  2. Swim
  3. Run (unless it’s a long run)
  4. Bike (any kind of bike workout)

Hopefully, with this type of restructuring, I won’t have to go deeper than #2(Line in the sand).  But, if I do it won’t have an overall impact.

So far, so good.  Week 1 complete with no missed workouts!

Thanks for Reading.

–Jeff

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How to Paint a Metal Roof and Live to Tell About It.

With our recent White Lake 70.3 race in the books, we’ve had some time for some “unstructured workouts where Coach pretty much says keep the workouts minimal or just cross-train type activities.  Well our next 5 day period of May 20-24 can only be described as “the main reason I went to college”.  Sometimes you have those days at work where you long to be outside just working with your hands, in the elements, creating something. 

Manual Labor: It doesn’t seem hard until you have to roll your sleeves up and do the work.  My wife and I have been trying to plan a long weekend for quite some time to paint the metal roof on the old family farm.  The house was originally built in 1746(can you believe that), so it requires lots of care over the years.  Now it is just our time to take care of the place for a while, so we do what we can.

Rooftop

If you ever find yourself the recipient of a metal roofing type project (having no previous experience), then hopefully this will help you out.

Gear needed:

  • Gloves
  • Rope (lots of it)
  • Pressure Washer
  • Ladder Stabilizer/Extensions
  • Roof Hook
  • Power Drill Paint Mixer Bit
  • Roof Paint (We used Non-Fibered Aluminum Roof Coating)
  • Wire Brush for scraping

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Friday:

Once we got down to the house on Friday afternoon, our goal was to wire brush off any rusty spots and power wash the entire roof by dark.  There were definitely some areas of the roof that were in pretty poor shape.

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If you don’t like heights, now is the time to get comfortable with it. Not having done this before, we weren’t really sure what the best approach was with handling a pressure washer on a rooftop.  We ended up tying off one end of the rope to a tree or truck on one side of the roof while I kind of rappelled and power washed the opposing side.  So if I slipped on the wet roof or got tangled in the hose or rope, I wouldn’t slide to far down the roof.  We finished the scraping and pressure washing shortly after dark.

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Saturday/Sunday:

Both days were pretty much spent painting the roof from sun up to sun down.  The paint comes in these 5 gallon containers that you’ll need to mix with a mixer bit.  The paint stick is not going to work in this thick stuff.  The aluminum in the paint is all settled to the bottom when you open the can, so it’s a murky dark brown color.  Once you get it all mixed up, its more of a pewter, or bronze color.

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We didn’t have a good system down the first day painting so progress was a bit slower.  Initially, I thought the same technique that was used while rappelling and power washing could be used for painting, but the roof was just too steep.  I was constantly dripping paint from the roller, while easing my way down the slope to the edge of the roof.  As I would need more paint I would backtrack through the paint drops slipping and getting caught up in all excess rope.  I tried securing myself to a metal pole on the roof….I tried securing the paint bucket closer to the area where I was working.  It just didn’t matter, and my gut was telling me “hey you’re an idiot”.  So we decide to pretty much use only ladders from there on out.  At this point things started to move much more smoothly and we started to see some real progress.

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Monday:

About 2 hours into more painting on Monday, Mother Nature unleashed a heck of a thunderstorm on us, which sucks because paint is supposed dry for 24 hours before any rain.  This ended up not being too bad.  We had a bit of rework because the rain mixed with some of the wet paint we had just applied, turning parts of the roof a bronze rust color.  All you can do is wait it out and let everything dry out.  This put us behind by several hours, so we went down to see if we could find any interesting critters by the water.

 IMGP1235  IMGP1216

Tuesday:

After the weather cleared up, I think the seasons officially changed from spring to summer.  We were both in full hydration mode on Tuesday each, having probably 6-7 bottles of Gatorade plus Endurolytes.  The reflection off the metal roof was so intense with the new paint going on, it’s like being on a skillet.  I had as much sun block as my skin could hold to keep from burning.  Finally around 2pm on Tuesday we finished with the 2nd coat of paint. 

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Everything turned out much better than expected.  We completed everything in a reasonable amount of time.  Nothing broke, nobody got injured, and we’re both fully acclimated to the heat.  Now we can resume training for Ironman Arizona. 

179 days and counting!

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