100 Mile Month!

http://www.trifuel.com/training/run/ironman-athletes-stop-running-long-on-sunday

With the inclusion of my post work 8 mile run on Platte River Path (pre race course run) I've hit a 100 mile month! My previous best was about 66 back in July/Aug. and around this time last year I had only run 47 miles in March. The weather is only going to get better and more inspiring too... See you out on the roads.

8.1 at 7:24 pace.

Where, Its Important

My run today supports the undeniable fact that where you do your workout is just as important as what the workout is, when you do it, and who you do it with. Since as a triathlete, much of our workouts are solo (since we try to fit them in while still maintaining some type of life), the with whom element will be neglected in this rant.

I like data so I often track when I did a certain distance run, lets say I set up my week for 2x40-60min, 2x30-45min and 1x45-90min. In order for that data of pace, actual running time and distance covered to be comparible, I have to pick from a list of running routes where I compare and hopefully show improvement. Today I threw that out the window and ran somewhere new, the Highland Canal Path in south Denver.

I did 3 by 2miles at right around 7:00 pace, now thats more like it! The route was on a gravel path and had a mix of rolling hills and winding turns. Oddly enough, no foot pain, and my legs were at least 80% recovered. I guess sometimes you just have to switch things up.

Long Run Fail

Check out the movie


My intention today was to get in a long run that would test me mentally and physically in preparation for the Platte River Half Marathon (1/2Mary). I wanted to break down some barriors and get in an 11 mile run (which would have become my longest to date).

Well its not xmas, its not my birthday, its not even summer.. so we dont always get what we want. The set up (no these are not excuses, these are the facts): I biked 16 miles yesterday over rolling hills, at a fast pace on my new ISM seat with the winds howling and 50* temps. Its safe to say that I had underlying soreness, but this was a key run in my half marathon training. I was forced to run this as an out and back instead of my usual looping long run around Boulder Res due to the Boulder Half marathon being raced. I dont like to run more then 6 miles without water if I can help it (more so in the summer months, but its important to keep hydrated). I was on a gradually inclining gravel path with the occasional caddle crossing by.

I went out at my usual long run start pace of 7:35, blasted my music and hit the path. I passed by kick ass pro runner Renee Metivier Baillie around mile 3 going the other direction and she was moving! Its so inspiring seeing pros out on runs and rides in Boulder. However I continued to slow down, my legs grew heavy and I started to get blistered sore feet at mile 5. I stopped at the car for water and to refuel at mile 7 and somehow forced myself to go out for another 2 miles. It was painful and slow, it was painfully slow!

8.96miles Pace=7:54

Initial ISM Review

Today I took my first ride on my new Adamo Road ISM seat and since my new Felt bike hasn't come in yet, I was forced to mount it on my Cannondale road bike. Its a process in getting the seat at the exact position that you need but I got it pretty close and went out for an hour ride on the rolling hills of Boulders HWY 36 in some pretty windy conditions.

My first impression of the Adamo out of the box was, "wow this has more padding then the Racer? That's not much!" I pedaled onward and with in 10 mins I was already feeling some discomfort. To be honest, I have a boney/muscular butt not whats described HERE in a recent post of mine, so my sit bones easily found contact with the ISM seat. Problem is that I have never sat on them like this so it was an awakening of sorts. The discomfort did subside as I scooched forward. Ill have to make a few more adjustments but in just looking at the numbers I was able to hold a higher pace and run better off the bike so the seat did do what it said it would. More rides and testing are needed.

I would have liked to spend more time in aero position but due to the cold temps and a need for gloves, I didn't feel comfortable holding on to slippery aero bars on highly trafficed roads.

Bike (Cannondale with stirrups) 16 miles 53:18 Speed: 18.1

Safe Swimmer...Discount, Safe Rider..Discount, Safe Runner..Discount

As we Gear Up for the 2011 season we type A people always seem to have geargasms and make some upgrades in our lives in an attempt to feel cool, look great, get faster, and feel more comfortable. We all know its an expensive sport so I've taken the work out of it for you here and found a few discounts anywhere from 5-50% that are not my own or from any of the groups I represent, but some are from sponsors we have a relationship with and I'd like you to try to find what you need from Rudy Project, Mix One, Native, Felt, Curve, Blue Seventy, Bicycle Village, Honey Stinger or Runners Roost Running store if you can thanks, and thanks to my sponsors! The codes and discounts presented here are ones that are readily available with a bit of searching genius and time on the Internet. Let me know if you find that some do not work. Happy shopping!

Codes:

Active.com :10RNRDEN, 11ACTIVE25
Hammer Neutrition: Referral 170145
Trisports.com: Source, SB15 -W, STOVER-S, LIKE-FB, CWERN-S, NAETH-S, USAT_C
Tri-Zone.com: ILOVETRIZONE
Warrior Dash: Crossfit
Rudy Project: ALOHAKONA, RUDYJET, helmet, USAT Member
all3sports.com: rinny15,

Save $10 on registration to all REV3 races, use TRAKKERS8 on the registration page.

Demos:

http://www.trisports.com/tri-before-you-buy-demo-saddle-program.html
WTC at Ironman Events (Zipp Wheels and Oakley Sunglasses)

RaceDay wheels used inventory sale
http://www.racedaywheels.com/racedaywheels.com/Zipp_Used_Wheel_sale.html

Other ways to save $$:
Craigslist
Ebay
Amazon
Forums


Disclaimer: Use of any discount code posted here is entirely up to you, I am providing a one stop for your discount needs by compiling what I have found.

Yuingling Towne Bank 8k race report

Virginia Beach, VA

There's something very inspiring about having to travel for a race, maybe its the preparation and planning or maybe its the anticipation of getting there and totally emersing yourself in new suroundings. This time it wasnt totally new surroundings, but I was in new company doing something I had never done before which alone would be a great motto for life.

Of course it was quite a journey, I left my house in Boulder at 3:30 to catch the first flight out which was then delayed due to plane deicing which was needed due to a surprise snowstorm overnight. I had a layover in Chicago, which due to the delay I almost missed. I literally had to run off the plane to start to board another (does that count toward my mileage for half marathon training?)

I arrived in VA to an absolutely beautiful day but it wasnt quite beach weather (only about 68*). Race packet pick up was extremely organized and the expo wasnt much to write home about but it didnt disappoint either. St. Patrick was in the air and I was prepared for a weekend surrounded in green. Even though my legs were still sore and beat up from my 10 mile run 5 days earlier, I dropped my bags at the hotel and got out on the course for a shake out run of 30 mins. Volunteers were still setting up but they had the important pieces in place, the finish line and the beer tent.

The dinner venue was true to my CO colors, at a brewery restaurant called Gordan Biersch, they do have one in CO but I had never been to it. I did partake in probably the best Hefeweizen I've ever had (got to keep hydrated right?). Foods I recommed are the Tuscan Chicken Pasta, and the Grilled Chicken with Avacado. It was a fun filled evening reunion with a lot of laughs. As soon as I got back to the hotel I passed out from exhustion (9:30pm EST). Its crazy how you never get as much sleep in the car or on the plane as you think you will.

Race morning I was up at 6:31 but didnt head to breakfast until 7 which I ended up paying for later during the race. I jogged the .6mi up to the start line with my elite group friends. Weather: 48* light sprinkle at the start. I didnt get a great position in corral 1 (more towards the back), but it was chip timed. It took the first mile for the crowd to thin out, running down Atlantic Ave. protected from the wind by the buildings. I went out at a conservative 6:50 pace. I slowed to about 7:10pace for the next mile. At 2.5 mile the course turned on to the boardwalk against a strong wind until mile 4, this was soon paired with cramping from eating too close to race start. I tried to draft behind anyone I could but as we neared the 4 mile turn you could see the back side of the finish line. Many people thought this was the front side of the finish and therefore began to kick and pull away from me leaving me in no mans land and exposed to the wind. The course turned back onto Atlantic with some wind protection from smaller hotel buildings and curved back to the boardwalk with 600m to go. With help from the wind now at my back I finished with a strong kick (which I have the video of below). Beating an 8 year old that had passed me a mile ago. Least im learning when to kick, and yes you can kick too early.

In all I think it was a great race to start my 2011 season and got a good idea of where my fitness is at (its not ready for 6:30 pace). It was also nice to have a race at sea level and not have to gasp for breath. My legs were tired all week and I would have eaten breakfast with more time before the start next time, Since I did have a bit of cramping at mile 3. I look forward to my next race the Platte River 1/2Marathon, and the Cherry Creek Sneak at the same distance as this race with the support of my RR teammates.






Clock time 00:35:06.00
Chip time 00:34:43.00
Place 157/7675
Gender Place 133/2808 D
ivision Place 30-34
MEN 15/373
Avg pace: 6:59

My season Opener is around the corner, wheres the excitement

As I gear up to really kick start my season with races and a strong training plan that will more then likely lead to 6 months of soreness I find it harder and harder to get out of bed in the morning. Not sure if this is due to having to go to a job that in no way motivates me or that I need to shock the system and wean it off the amount of sleep and relaxation its gorged itself on in these winter months. Least i've begun to stick to a better fuel regiment adding in some important colors like green and red (those are plant related). While I dont feel tired or sluggist during the day, I am pretty sore this week as a result of piggie backing a 10 mile run with a strength workout the following day (which included squats).

Looking into the future of my training plan (which I have come up with on my own), I find that I might need to be flexible but generally my long ride will occur on Sat (giving me an opportunity to ride with others for a change) and a long run on Sunday (until after May when long runs will no longer be needed). I have an interesting race schedule this year where im trying the reverse of everything ive known. Im base building with my longer endurence races in the begining and ending with shorter explosive sprint endurence races towards the end of my season. In the past I have generally started small and added on the distance as I went, which resulted in the devowering of my muscle mass and therefore strength, speed and over all athletic ability. Im sticking to this new plan this year because im too good of an athlete to become a runner. Im a skiier, hiker, biker, climber, jumper, swimer, rower, kicker, with a hint of show off.

Monday Crosstraining lift

5min stationary bike warm up

Squat 5,8,6,3 185,205,225,225
Jump squat 2x8 135
Wall Ball pick 3
Mil Press B/L/R 2x8 45 bells
Seated Row 3x8 110
Leg curl 2x8 L/R
Leg Ext 3x10 L/R
Overhead shoulder row L/R 3x10 140, 90, 90


legs sore from a 10 mile run yesterday at the Boulder Res. Pace=7:35


Gearing up for my first race of the season on Sat. the Shamrock 8k in Virginia Beach, VA. Time to sport the Visiopro Orange and represent Runners Roost.

Swimming

Great resources found from swim training research. Enjoy

http://www.theraceclub.net/category/videos/
http://www.slowtwitch.com/Training/Swimming/Kicking_is_not_only_for_propulsion_1937.html
http://www.active.com/swimming/Articles/Four-Focused-Swim-Workouts.htm
http://www.active.com/swimming/Articles/World_Class_Workouts_7__A_Short__Fast__Speed-building_Set.htm
http://www.active.com/swimming/Articles/Use_IM_Swim_Training_to_Boost_Fitness_and_Technique.htm
http://www.active.com/swimming/Articles/Structure-Drills-into-a-Beginner_s-Training-Plan.htm

What Does Training at Altitude Smell like?

Defeat!

I was coming off a great training week as I gear up for my first race which is in 2 weeks the Shamrock 8k in Virginia Beach, VA but what goes up must come down and man did I get down! I came down with a stomach bug that has derailed my training. Ive been on bed rest for the last 3 days, barely eating, barely moving unless you count running over to the bathroom every 20 mins excercise.

The good news though is that I survived whatever nasty little bug that tried to take over and ill be able to run again in time for the race. On top of that, today I got my Runners Roost uniform. Pictures of tri uniform coming soon.

"Triathlon is A Viral Sport"~ Rob Urbach USAT

I recently had the pleasure of meeting Rob Urbach at the RMTC kickoff meeting and he had a few inspiring words to say.

On that note, I've read all about Bill Burke who was newly appointed by WTC as Managing Director for the 5150 series. He has an impressive rap sheet and id like to meet him one day as well.

I agree that triathlon is viral, its the fastest growing sport in recent years and im happy to be a part of it after jumping on the band wagon in 2007. Sometimes I kind of wish that I had jumped on it right out of college but I had that phase where I was trying to get my career jump started and I needed a break to let my body heal after competing at the D1 level for 4 years. We all jump into things at our own pace and progress and until I moved to CO I can say my progress was slow going, I trained for fitness, health and look all year long to maintain but I only trained for triathlon specifically about 4 months out of the year. This will have been my first winter where I took a more aggressive approach to training and beside a few down weeks, I trained through. And we are talking off season training here, low miles, injury prevention, technique and strength building focused. My first race is 3 weeks away (I may even throw in a race 2 weeks away), at that point for all intensive purposes spring will have sprung on my 2011 season. Although I cant say Im ready to shine as a competitive racer at this point, im more eager to successfully execute my carefully planned out race schedule.

Track workout:

Warm up
800m
A-step
C-step
High knees
Knee hugs
Lunges
Hurdler rolls
Fence leg swings
2x50 striders

Chad 4x(interval+400m)=11:24

prisoner squats
400
pushups with knee to elbow
400
speed skaters
400
Star lift (lateral lef lift)
400