Kansas City 5i50 Triathlon

Struggling through some relationship issues the week before, just getting to the start line of this race was truely the hardest test.  I made the 9 hour drive across boring Kansas alone and tried to refocus my energy to the task at hand, qualifying for the Ironman 5i50 HyVee Championships.  My mission was to place in the top 15 in my age group.  Other than that, I was extremely excited for this race, my 3rd Olympic distance race and my first one at lower altitude (first 2 were Boulder Peak 5i50 2010,2011). 

I broke up the drive from Denver with a stop in Salina, KS at a 60$ hotel.  You definitely get what you pay for as far as hotels go, but sometimes you're so tired you can sleep anywhere.  My morning run yeilded an increased pace of 1min/mile at the same percieved effort, so things were looking and feeling good going in.

I got to packet pick up just as they opened at the race site (Long Lake in Lee Summit, MO) 1pm,  I guess a lot of other people just wanted to get it out of the way also, because a long line had quickly formed.  The weather was unsettled, windy with a mix of rain and sunshine.  There is always a fear that things arent going to be organized and to be honest I dont know how they put together any race of 1400 athletes with any amount of success.  So when things didnt really run smoothly at packet pick up I became a little leary about race day, kind of like being all in on a pair of threes.

After pick up I drove back into Kansas City to get a tour of Boulevard Brewery and find a store that stocked beers from one of my favorites.. Vermonts own, Magic Hat Brewery. BLVD's tour didnt really compare well with CO front range breweries, I guess we get a little spoiled.  To be honest it was the first brewery I have ever been to that didn't smell like barley and hops.  Even a comparable (in the sense that its also soley a pack and deliver kind of brewery) place like Coors can be smelled for miles around Golden.

After my free samples of beer I headed back to Lee Summit where I stayed in the Fairfield Inn about 9 miles from the race site.  This place was much nicer with an amazing breakfast (which I couldn't partake in due to it starting at 7am and me checking out at 5am).  I did another check of my bike and equipment, added all the necessary stickers and went through my goody bag.  It was then that I realized that I had no timing chip, apparently unlike most races they give them to you on race morning after body marking (Syracuse 70.3 did this also).  They figure it would save you the 25$ replacement fee, but for me it was just one more thing to worry about on race morning.  After all a nervous brain doesn't exactly make all the right decisions all the time.

Swim route on Longview Lake Kansas City, MO

                                          Last wave of the day (not my wave)

Crazy weekend, I hope to never have to drive KS again. I went to Boulevard Brewery, Race went off without a hitch though, weather was just about perfect. I didnt get the best swim starting position so it was a fight for the first 200m, then my goggles fogged up and I swam pretty much blind the rest of the way. It was a counter clockwise route instead of the usual clockwise so I was breathing on the wrong side to be able to see. My wave had some fast guys in it and we overtook not only the wave infront of us but some straglers in the one in front of that as well so it again was a battle the whole way. I ended up almost drowning a girl because my hand got stuck in her goggle strap. I got out of the water like 11th with a 3 min pr on that distance. Long run to transition and my bike for a 2 loop bike course of rolling hills and a little wind. I put up a good fight and got passed by 3 guys (dont know if they were in the same race or not though since the sprint race was on the same course 30 mins later and they only did one lap).

                                            (I was about half the distance closer to the Bike out gate but this gives you an idea of how large transition was.  Run out was behind this guy and then looped past transition again).

I took the run out pretty conservatively, my legs were burning and locking up and I didnt want to totally blow up. No one passed me on the run from my AG. I got 18th, wanted to be top 15 so I was about 2 mins away from that but still had a great race and couldnt see improving on the day more than one min.  Maybe next time.

Water Quality of life

We try to be BPA free, HFC free, and sometimes even take it as far as to be gluten free but are we really free of radicals and healthy? In my professional life I deal in water quality and I was noticing how much we expose ourselves to high levels of Chlorine as we spend hours in the pool.

You may or may not know this but Cl is a powerful oxidant and is used in bleaching and disinfectants, as well as an essential reagent in the chemical industry. In pools its used as a disinfectant in the form of a sodium hypochlorite tablet or solution.

However, Cl has also been used as a weapon in the gas phase. So that shortness of breath you experience during your workout may be cause from the over chlorination of your pool. The facility should have a highly trained water quality specialist administering any pool treatments. Dont be afraid to speak to the manager about this issue. Its a delicate science in getting the proper balence for the pool and it condinually changes with pool temperature and amount of use. The purpose of this post to bring to light the issues and spark some questioning on your behalf.

Happy Swimming

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

Friday the 13th

2009 was a year with the most 13th day of the month falling on a Friday, some consider it a lucky number while others consider it highly unlucky with oddball superstition. Either way you look at it, out of the norm things occur on such a day (or rather you notice more). This morning was true to suit as I road past a white haired old lady on a pearl blue Vespa wearing a terry cloth moo moo. As if that wasnt enough she also was weaving in and out of traffic and actaully beat me to my destination. I tell you, people in CO refuse to grow old and continue to amaze me.


This morning my training parnter and I hit the pool for a light session of swimming and an under water photo shoot provided by a Kodak disposible. I hope they turn out, and im very interested to see what my submerged stroke looks like.

300m warm up front crawl
1x60m: Side stroke, back stroke, butterfly, breast
300m heavy front crawl


2min water jog

Early morning swim with BAM

My Swim this morning...


Man 5:10 am is early. I was awake before the alarm but still questioned even going this morning. In the end I got my ass up and ate a little and felt better. It was a great mock race morning, and even my stomach played its natural role. I got up to the Res a might early and got a few pix of the sunrise as they unloaded kayaks and bouys.

I signed the waver and it was my first time with BAM so it was free (no 10$ charge and no park entry fee). You should come to one hahaha. There were about 20 people by the time I finished my first lap. I got my wetsuit on, talked to the organizers about distances and I was off to the races. It was about 61* air and 70* water. I was strong to the first turn, then second turn continued but got off course aiming for a nav. bouy instead of the race ones (red and orange look the same at that low angle). Back on the trail I rounded the next and right into the sun. I tried to swim as straight as I could at 90* from the previous turn but really was swimming blind until I got within 70ft of the floaty. The next one was my next turn and I had caught up to 2 people, one I even hit in the foot and then gave them some room. I dont do alt breathing so if someone is on my left, I cant see them. It was a strong first lap of 1000m 19:18 at 31min pace. I then stopped to wipe out the fog from my goggles for 2 mins and then did another lap.

Lap 2 was not as strong and my arms were tired and cranky the first 300m but then I got some type of second wind or something and powered it home. My arms now are already sore btw this and the lift yesterday. 19:40 Pace=32





wonderland lake big out and back.

Cherry Creek TT

Since I refuse to spend more money on races, I thought it was about time for a time trial. This took a bit of planning but I was able to map out a pretty nice sprint tri (17.6).

The venue was Cherry Creek State Park in Aurora, CO. I set up just like if it was a real race, my TA was a bike stand and I had a swim cap and my ear plugs. The start was a run from the beach into the water. I swam in the shallows trying to avoid jet skiiers and wake boarders, but at about 300m into it my goggles fogged up (actually they were a bit blury to begin with due to the anti fog stuff that I tried out). This resulted in me swimming past my turn around point and adding in a little bonus swimming of about 1000m instead of 750m. I ran out across the beach and once I got to my TA I tried to get the sand off my feet before jumping bare foot into the tri bike shoes. Biked up a hill right out of the gate, then it was flat for a bit, then after a wrong turn I found myself in the mix of a tri that was already going on. Opps!! Back on course I went down a long downhill and a steep uphill in the next 4 miles (at the 9mile mark).

My feet were really numb off the bike, and my shoe laces were a little too tight for the run but I muscled through it.


Swim: 25:40 for .72 miles at 35:36 pace (stopped a few times to see where I was going)
T1: 3:20 (horrible due to sand and a long beach run to the TA)
Bike: 41:17 for 13 miles at 18.9 pace (not straight paths, and with a fall off the bike full stop)
T2: 1:32
Run: 23:41 for 3.1 miles at 7:35 pace (really numb feet)
Total: 1:35:43

If the distances had been set and polished a little better, that would have been equal to a new sprint tri PR.



------------------------------------


Future workouts:

Bike-push pull workout 10 miles or more
Bike-60 miles (hilly route)
Run-10-13 off the bike
Olympic Tri TT (1500m, 26m, 10k)

Dolphin kicks

armed myself with a swim cap and the expensive ear plugs and wanted to see if not thinking about swimming would actually help me swim more/longer. Success, it worked however the turn out was less then ideal. It felt like I was dragging something even though my stroke was powerful I didnt get much glide out of it. On top of that the goal was also to use my legs as little as possible so I threw in a few stabilizing mini kicks. On a positive note my upper body received the pump but there was no point where my shoulders were too tired to go on, or to squeeze out a few powerful strokes. Im going to go for the 1000-to 1600m range next.

800m 18:36

Good morning Gill

Things are going swimmingly in the pool and in the lake, and I wanted to take a min. to pat myself on the back for what has turned out to be a great swimming plan. Its been less then 2 hours a week but somehow ive gotten there, both reaching my goals and gaining great technique.

Today I did a few intervals rather then building upon my base anymore (bc frankly there isnt much difference between 1500m and 1800m).

Front crawl hypoxia/glide x 300
Butterfly x100m
Side stroke x100m
Front crawl fast/powerful 100m


Other Possible Swim workouts:
(active.com)
Death Sprint: This method couldn't be simpler. In your main set, start swimming at all-out sprint speed, as though you are competing in a 25-yard race. Continue swimming until you are totally exhausted.

It doesn't matter how far you go or how soon you start to slow down. (I usually start slowing after 40 yards and make it about 300 yards before crying uncle.) The point is just to prepare your body and mind to the experience of a protracted sprint.

Push-Up-Sprint Superset: Get out on the deck and do a set of push-ups (or modified push-ups with your knees on the deck). Complete as many as you can, minus one or two. After doing your last push-up, immediately dive into the pool and perform a 50-yard sprint.

This little exercise will prepare you to begin a maximum-intensity swim effort when fatigued from prior non-swimming activity (similar to fighting through the surf and beating away fellow triathletes).

Sprint Plus Time Trial: After warming up thoroughly, swim a 50-yard sprint, rest 15 seconds at the wall, and then swim an evenly paced, maximum-effort time trial at your race distance. This is a good workout to do in the peak phase of training, within a few weeks of your race, because it is especially race-specific.

No-Stop Intervals: Complete a normal main set but without ever stopping. Instead of resting at the wall after completing an interval or set, push off and swim a slow freestyle stroke for half the designated rest period, then turn around and go back to the wall. Begin the next interval or set as soon as you reach the wall. There's no wall to hold onto during the race, so sometimes it's good to pretend there's no wall to hold onto in your workouts.

Long-Entry Swim Start: If possible, do at least one or two open-water swim workouts before each race. While you're there, replace your normal swim-start practice with a long-entry swim start. Position yourself approximately 100 yards from the water. Run as quickly as you can across the beach and into the water. Plunge forward and swim as hard as you can for one minute.

Hypoxic Sets: Complete a normal main set, but begin each interval with a hypoxic start—that is, by not breathing in the first six to 10 strokes. This will challenge you to regain control of your breathing during a high-intensity effort without slowing down. A triathlon swim usually begins in a state of oxygen deficit due to the anaerobic nature of sprinting into the water and fighting off fellow triathletes, and also due to sympathetic nervous system arousal.

Optimal race performance depends on preparing your body and mind as specifically as possible for the demands of racing. When you train for the triathlon swim as a straight time trial, you are not training as specifically as you ought to. But by adding the above methods into your training regimen, you will be.

Boulder Peak Triathlon

Results:

Place overall: 502/1344
Place men: 392/812
Place Age 30-34: 63/129
Swim rank overall: 517/1344
Swim: 30:07
T1: 2:18
Bike Rank overall: 694
Bike: 1:25:34
Bike Pace: 18.4mph
T2: :54
Run Rank overall: 439/1344
Run: 50:31
Run Pace: 8:09 (7:21, 15:32, 24,…)
Total: 2:49:23
Preparations:
I moved out to Boulder in Jan. to begin my training at altitude; however Tri training started in early Dec when I was determined to gain 10 lbs of muscle to prepare for the endurance training ahead. That then led to seven months of training, 10.5 miles swam, 367 miles biked, 262 miles ran, blue bathing suit faded to gray due to Chlorine, 7 flat tires, going through one pair of shoes and 6 pairs of socks, and 3 cans of 2.6lb Muscle milk powder. More than that, I met/made some really great friends and training partners along the way. In particular was Kylee, one of the first people I've ever ran/trained with (during previous tri training cycles for sprint Tri's I had such a crazy work schedule and travel that I would do it alone). It has been a really great pairing, as both of us feed off each other’s energy and can help but inspire whomever we meet to get out there and show their best. There are few people in your life that you have that connection with but she definitely fills the void of previous training partners that I no longer have access to (not that there is anything wrong with my long distance, nor YouTube partners).

Besides that I got my bike tuned up and the bars re-gripped in flashy tape that demands notification, because let’s face it, part of being good is looking good. I picked my bike up on Friday after work and got home in time for a wonderful home cooked meal of chicken and pasta. The week leading up to this night of rest was in a sense a taper. I would work out one day including some technical aspects and then take the next day off or really easy.
Saturday, I rested for most of the day other then riding my bike up to the Expo 3 miles to pick up my race packet and attend the pre-race rule meeting. My bike up was sluggish, my legs felt heavy and it really felt like I was dragging a piano behind me (not knowing why at the time but I found out, continue reading). With 1800 competitors expected I thought that Ironman did an amazing job with organizing the event. Everything went pretty smoothly and answers to all questions were available on the spot. It was a good chance for people to check out the transition zone and the swim course. I was expecting the water to be as warm as my last swim but I got word that the deeper waters were much colder so I planned on wearing my wetsuit.
After the meeting and checking out some sweet gear I biked home to pack everything up.
Race Morning:
I went to bed at 9pm just after sunset and had a full nights rest. Not really all that nervous. I got up at 4:40 and had a little breakfast, thinking that I could pretty much eat anything since my race start wasn’t for a few hours. Having packed everything up the night before, I was confident that I didn’t forget anything and drove up to the race site Boulder Res. I got my timing chip and found my transition area (which was at the end of the row and 3 rows from the bike out gates) which was a great spot.
They closed the TA at 6:20 and I had a little over an hour to wait around before my wave (wave 13, the last wave).

Race:
At 7:20 I was found by my fans Chris and Kylee just off their morning runs and began to put on my wetsuit. This was the first time I wore a tank top under it and it was semi loose fitting so I tucked it in neatly. I also wore wax ear plugs for this swim and it really works out for me (best 2$s spent). I wore my watch under the suit so that I wouldn’t have to waste time later on trying to put it on when my hands are shaking from the adrenaline.
I lined up toward the front and in the middle and we were sent off right on time (or about). It was a crazy start, there were people everywhere and I had to fight to keep a position, I know I kicked at least one person and just about drown 2 more with my arms flailing. It wasn’t long and after about 200m my goggles had already fogged up, limiting my view to about 6 feet. There were a few times I got lost on the course and began zig zaging around and I cut a few people off from their line. Over all though it was a smart leg and there was no point where my arms got so tired that they couldn’t press on. I just found it hard to get into a rhythm with people so close around me and having to overtake members of the previous wave. Also, the sweet taste of gasoline and exhaust from a jet ski was a nice touch as I neared the shore.
I got out of the water in a time that was almost 10 mins. better then my goal, still stumbled around though and I was having a little trouble regaining my breath. I had good run pace into the TA where I got the rest of my suit off and prepared to bike. I had a little trouble getting socks on my wet feet even though I had loaded them with baby powder.
I had a great flying mount onto the bike and we headed out of the park and hit the streets (uphill for the first 7 miles). At about the 2 mile mark I began to hear a rubbing from my back tire and started to fixate on it. I had to make some decisions: A) get off the bike and check it out, B) reach back and try to adjust the brake bracket, C) reach back and disengage the brake. I settled on B and C being my best options, however both were unsuccessful in correcting the noise and its associated drag. At mile 5 and just before my turn onto Lee Hill road (the big hill) I had accepted the fact that I was going to have a slow bike, it was going to be a battle and I was going to be dragging that piano I felt the day before for 26 miles and up over a massive hill. So I refocused on taking the hill. My composure actually did help and I began to pass a few people on the hill. Seeing a few people that had gotten off and walk was less then inspiring but I knew how much slower I would be even if I ran with the bike, so I stayed on and fought. I fought hard, not really getting out of breath but feeling the effects of my swim more and more. My legs were draining so I knew that after the summit I was going to have to have a very smart ride from then on (coasting and resting on the downhill portions). At about 100m from the top it was a much welcomed party including cowbells, air horns, 4 men dressed in devil costumes and other onlookers.
At the summit I grabbed the complimentary G2 pro formula and stashed it after a few sips. I reengaged my brakes hoping that some surface area would burn off and thus remedy my drag. The down slope was steep with the potential of a 40mph coast easily, however with a 35mph max limit or a DQ rule, I stayed around 31mph to play it safe (the speed limit section was only about a half mile). I was very familiar with the rest of the course and was in great spirits by my turn on Nelson Rd. even though I still had drag from the brakes. On 63rd and with less than 10 miles to go I didn’t really pick up my pace I just road strong and steady (even over the rolling hills) and must have passed 30 other bikers taking into consideration that the next turn could bring a hindering head wind. By this time however my feet were numb and no amount of resting, or wiggling was going to bring them back to life. I needed to get off that bike.
I arrived at the dismount 20mins. Later than anticipated but relieved to have the chance to get back on the ground for the leg that I had previously though I was most prepared for. I had a great T2, racked my bike, turned my number around and trotted on with my numb feet. I noticed that the rack was already filled with bikes, meaning that I was behind a lot of my age group (even though very few had passed me during my ride).
I got through the first mile in a smart 7:21 pace, again distracted by competitors that had given into walking. I grabbed sips of water at mile 1, 3, and 5 combining both water and Gatorade and doing the best I ever have with the grab and go method. At the turn around I was 4 mins past my pace and knew I had to stay within myself and gather a strong finish. It just wasn’t in me, I couldn’t find it even though there were a few inspiring downhill sections. The last 800m I looked and felt like death, like a truck had run over me and I was hating every second. The last 400m, I hit the crowds, they announced my name and I finished with a proud stride out, crossed the line and just about collapsed from pure exertion and dehydration. I donned a cold wet towel on my head and downed 2 bottles of water and found the nearest shady spot. I finished!
Aftermath and lessons learned:
It took me around 20 mins. to settle down and start the celebrating and savor the moment. The race left me with sore shoulders, abs, lats, triceps, and hamstrings but more then that I learned a lot about being a Triathlete as well as redefined my limitations. I learned that even after you get a professional tune up to always thoroughly check your bike and equipment. In all it was a great test for the 70.3 and pointed out my weak areas that Ill need to focus on for these last 2 training cycles. Stay tuned and thank you for the support, It truly means a lot to me knowing that im not out on the course or during training alone.

I think im ready to TRI

1440m in 24:12

My best swim yet and it was due to a few positive changes that I made:

Wax ear plugs, no wet suit, TYR swim shorts, and a swim cap addition.

I felt comfortable in the water, strong, balanced, and actually was able to get into a rhythm for about 250m. I had difficulty when bumping into people and when there were 1 ft wake waves hitting me.

I have never before felt so prepared for a Tri before, and im going to have a hard time containing my excitement and resting up this last week before the race next Sunday.

My water wings went flat

Popped right up this morning but struggled to find the motivation and focus to get in a quality lift. It seems like its been so long since ive thrown a solid lift in that im a little detached on what I should be doing. Also, id like to throw in some Olympic lifts but after doing the squats and ending up sore for 4 days (losing days) Im a little bit more cautious. Its ok though because we are nearing the end of the cycle and after my Olympic Tri debut everything will start a new.

So what will I do differently leading up to the 70.3? Well obviously ill increase both my distance and time in the pain zone (ill have to do more blocks), ill be doing more hills (still have yet to be able to run up Mt Sanitas and that was a goal of mine that would tell me when I was ready for this thing).

Lift: (short, and rushed due to having to go to work)

5 min bike warm up
Bench 3x6 (135) not happy with the loss of my bench strength
Bi 2standing 2 sitting by 6 35, 40 bells
Shoulder row 3x10 15 bells
box jumps 2x8
Ball sit ups 2x20


After work I swam. I had Ky come into the pool with me to switch it up and mimic the crazy battle zone that the tri swim is. She did a great job splashing, making waves, pushing me around. So much in fact that at least 2 times I began to choke on water. I managed a 550m swim though at 35 min pace and then 4 min lil kicks.

Beach bum

I got back into open water today to try to boost my swim confidence. The water was still pretty cold but I took some time first to get acclimated to it and then did a warm up. After that I was bound and determined to get some time in the water (I could have even done more).

I did 975m at a slower pace, trying to control my breathing, and dip my head in the water every once in a while. My arms werent even that tired when I finished so I did another 200m in 3:50 with my head in the water 90% of it. I guess I just needed to wear myself out before I could settle in and not panic. Still thinking of trying out some ear plugs. It will most likely upset my balance but I dont swim straight as it is anyway.

I was hoping that the water would warm up a lot more before the Boulder Peak Tri so that I didnt have to be constricted by my wetsuit (it seems to be preventing me from getting a full breath), but I dont think im going to be that lucky.

For those about to rock, we solute you

Workout Wed. was moved to its new Day/time slot this week, and we switched up the venue to add to the excitement. Work does get in the way of training but you need to eat eventually right?

New addition Liz Smith, a UNC Charlotte rock star, joined in on the action this week at the Boulder Res for a heart pounding, bootie locking mile repeat session.


4x1mile: 6:04, 6:19, 6:20, 6:39 with 2min rest Total: 25:23

Naturally we picked a spot on the Res loop that had hills both at the start and the finish each way. I guess there are no free rides here in Boulder. The first one we went out way too hard. I battled with Liz on the second, and rocked the 3rd (alone because I took extra rest). The last one I really started to lock up, due to yesterdays fiasco and lift. I almost stopped about half way up the last hill, telling me that I really have to work on my mental toughness endurance. Thats the trick to being a great endurance athlete, being able to endure pain for long amounts of time and just blocking it out.

I've always had strong focus, and a lot of aggression, but heaping helpings of pain just drive me crazy!

But thats not the most of my mental issues right now...

Swim at 24hr Fitness (narrow lanes) .2 miles at 40min pace (hardly worth logging)

My swim is getting worse! First off: I dont swim straight and that causes some major problems. I tried to mimic the murky waters of the lake by closing my eyes in the water and only opening them when I take a breath, this helped a little but not by much. I guess im just too afraid of running into something so I panic until I lift my head up to survey the situation. I have a feeling that ill be taking a breath every stroke, and looking up every 3 or so.

Goggles need to be replaced. It will be my 4th set of goggles (one for each Tri ive done), so im hoping I get it right this time. Im going to try the ear plugs (maybe silence will calm me).

http://www.amazon.com/Aqua-Sphere-Pair-Plugs-Swimming/dp/B000LVOWCK/ref=sr_1_11?ie=UTF8&s=sporting-goods&qid=1276025358&sr=1-11

The Great Divide

Today I made the jump from pool to open water swimming. Never before has the transition been this much of a difference. Probably due to the fact that in previous training I had just about a 50/50 split of each. Training in small hotel pools and then the Ocean or park lakes.

I road my bike up to the Boulder Res, which is about 3.5 miles. Threw on my wet suit because the water is only about 60*. The wet suit does make you more Buoyancy and sleek but restricts your arm movements considerably, and squeezes your muscles making them tight.

I did 4x280m (roughly) at 4:00, 3:58, 3:45, 4:00

The cold water made me panic too much when I put my head in, the sound was different and not being able to see anything in the water just freaks you out. So my head was up the whole time, not exactly the most efficient style. My tinted swim goggles dont fit me and not only do they fog up right away but they also let water in and feel really uncomfortable. I guess this is why we practice, so that all these little kinks can be ironed out before race day. Boulder Res... ill be back.

I then road the bike home about 5 miles in 15 mins

Colorado, came for the winter skiing, stayed for the summer adventures

As we start a new month, it just so happens that a new cycle is also being instituted. With only about 6 weeks left before my Tri I have to focus more on my weak points, namely the swimming and biking.

Today's swim was not at all quality, my breathing timing was way off and I was panicy. I only swam for 300m, which really is only a warm up. That might be the last time I swim in that pool, a change of venue might be just what I need to awaken my inner Loch Ness.

Determined to stick to the block plan today I jumped on my newly repaired bike and headed out on a familiar loop. Within the first 15 mins my legs had started to burn, and tighten up and from a pace that really want all that demanding to begin with. I forced the issue and pedaled on. That was until the very last hill on 36 before my turn down hill on Nelson. The tightness became too great and I had to jump off and get in a quick stretch (quads-just above the knee, upper hamstring, and inner thy). Saddle soreness was also an issue but there isnt much you can do about that.

After remounting I was rewarded by the down slope and a rejuvenating reminder of why I like this loop. My tires were a bit under pressure and my tuck doesnt seem to be as tight as it once was but sometimes you just have to keep moving forward.

23 miles in 1h19:49 which gave me a pace of 17.3 mph.

That is my second best speed on the bike for a long ride. Not too bad for having taken a little over a month off from riding.

After a bit of lunch I hit up the weight room for a maintenance lift:

5min jog warm up
Clean 5x6 ft squat last: 135, 135, 135, 135, 135
Overhead shoulder row machine L/R 4x15-20: 55,55,55, 55
Laying shoulder row 3x8 L/R: 17.5, 17.5, 17.5 (can probably go up to 20s if careful)
Bi curl 4x8 L/R: 35, 35, 35, 35
Hanging leg raises 2x15
Tri Ext 3x15 L/R: 100, 100, 110
Leg Curl 2x10 L/R: 80, 90






Where do you run in the pack?

Im new to running with people and on a group run the other day it dawned on me how much a running pack is like any other pack. Whether we are talking about nomads or dogs, there is a hierarchy. This one however usually allows its members to take turns leading, that is if you know each moment and on each run where your spot is supposed to be in the pack. On this particular run I was the weakest link so I pretty much stayed toward the back and struggled to keep up. For me the pace was not conversation, it was listen and nod pace. Its great running with others but dont get too used to running behind others, no one ever amounted to greatness by following others.

Happy Running

The taper, the restart

My quads feel like they have been whacked with a cane pole for stealing or vandalizing the roads with my running style. Bounce back little friends, you will be needed come "Monday Run Day"

I hoped in the pool this morning because it dawned on me how close July 11th is. For those who are paying attention that is when I'll be making my Olympic distance Triathlon debut. At this point im more worried about the first 7 miles of the bike which are up Boulder Peak (Lee Rd). Non the less it was time for a swim time trial to get my pace and see where my trouble spots would be.

True to history, and even though I went out slow, I still got burned around 200m. I punished through it and it paid off in the end, I kept my wits, stayed calm and it was pretty smooth past half way.

750m (sprint tri distance)=20:06 at Pace of @45min for the 1.2 swim leg (goal is under 40)

The only reason I stopped was because I started to fog up terribly and got water under my goggles. Not sure how that even happens but it did and it was annoying!

Quarter Life Crisis

Swim 400m, not sure why they put so much chlorine in the pool but it dries your throat out something awful. Im getting sick of swimming inside, I need to get into open water soon.

Lift:

8 min bike
Standing Mil press 40 bells 3x8
Standing overhead one arm kettle bell like lift 2x8 40 bell
Pull ups 3x8
Leg ext B 3x10 L/R 2x8 (115,90)
Leg curl L/R 2x8 90

Biked to Mt. Sanitas (4miles)

Mt Sanitas Valley Trail run 1.88

.94miles up at 9:43
and back down at 4:48

I could have ran faster up!

Then biked home 4miles

Progress

"The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man."~George Bernard Shaw

Monthly Totals and Averages R/B/S

July:

R-4 pace=6:24
B-18 pace=16.2mph
S-1.1mi pace=36min

Aug:

R- 5 pace=6:35
B- 20.7
S- .69 pace=21:41

Sept:

R- 13.1 pace=6:12
B- 41 miles
S- 1.12 pace=26:41

Jan:

R-5miles pace=7:42
B-
S-

Feb:

R- 9 miles
B- 4 pace=23.6
S- 2.6

Mar:

R-30.62 pace=6:35
B-57 pace=17mph
S-1.14 pace=29:18

Apr:

R-39.85 pace=7:12
B-125.32 pace=16.8mph
S-1.74 pace=23:18

These results are a little skewed due to poor record keeping in the beginning. My goals for this past month were to Swim 2 miles, Bike 200 miles and Run 90 miles. My longer distance running pace is becoming consistent at roughly 7 mins and many of those sessions are off the bike sessions (which means they are quality after enduring).

I have another month before I can get out in open water and join my fellow triathletes for the splash and stride. These next few weeks will be to get ready for a few running races that I have in the next 2 months so ill probably cut back to 2 bike rides a week and 2 swims a week, with excess time now going to getting back into the weight room and doing more cross training.

Thats a look at the past and a glimpse into my future training changes. Comments on how you think im progressing are welcomed. Thanks

Shrinkage? Not in ma house!!

Probably the best swim ive had to date, really smooth, no panicking. Strong with my head down in the water, streamline. I want to get to 1000 soon but thats 30 laps! Either way @ 13 for my 500m and im 10 mins off my goal pace, however I didnt push it at all at any point, just fluid strong strokes.

I'm really sore from the last few days activities, the pool does help a little bit.


This was 600m in 15:11

Now for a lift:

Mil Press B/R/L/B 4x10 40s, 40s,40s, 50s
Standing shoulder row 4x3 45 plate
Seated overhead row L/R 4x12 45, 50
Leg Ext 3x8 B/L/R 105, 105, 120
Shoulder row 3x8 15s, 17.5s
Seated Row 3x8 120
Roman chair leg lifts 1x10
Ball situps 2x20
Obliques 2x15 45 plate
Plank ball leg crunch 1x15

The impression that I get

Workout Wed on the track again after a 1000m swim and 6min Elaine kicks session



1000m ladder:
200=31
400=69
800=3:05
1000=4:00
800=3:12
400=73
200=30

Total: 10:31

Had a little bootie lock after the 1000 but I came back down the ladder strong and finished the last 400 and 200 like a champ. I just have to work on my 800 times because they were off the expected pace!


Ironman... "does not impress me":

When I told a friend of mine recently that I was training for an Ironman she said that she was more impressed when I was competing in the polevault. Stating that if you can walk you can finish an Ironman, "if polevaulting was easier then the Ironman, every skinny-fat weekend warrior would own a pole, not a road bike." I told her but not everyone can do the half in 4h 30 or a Triathlon in under 2h which are near my goals for these events. All take super charged workouts and technical know how.

This person is a kick ass athlete and I respect her opinion fully. I agree that anyone can get off the couch and do a Marathon, Tri, Ironman and it does seem like a lot more people are setting and reaching those goals. I personally will not accept mediocrity, I have to excel in whatever I do and I will always put in 110%. But does this person have a valid point? If so, what competitive realm is best for measuring ones true athleticism?

Yesterday I was asked what will be next after the completion of my half Ironman? Certainly at this point I have no interest in competing a full Ironman unless I qualify for Kona my first run out (top in my age group and around 4hrs for the 70.3), and im unsure if id even otherwise continue with the endurance sports. Due to injury and accessibility a 2nd run out of retirement for polevault does not seem to be an option.

This really only leaves one thing, the thing that was suggested in the opening conversation...Crossfit! Crossfit has been on the scene and gaining popularity for about 5 years now. Last year was the first year for the Crossfit games where workout junkies compete in the same exercises or WOD's for time and also displays of strength. Interval training has been a part of my training for the last 3 years at least, WOD ladies or not and im very much a fan of the weight room and strength training. However enticing as it may be, ive skirted around showing up at a Crossfit gym due to the fact that many of these sessions are more about how fast you can do the workout, rather then doing the movements correctly. As a result, the inexperienced weekend worriers have seen a lot of injuries.

Even still, Crossfit is the most logical next step. Why? Not only does my background and physical make up make me ideal for the sport, it is also a test of full body and mind. Olympic winners in the Decathlon are crowned greatest Athlete in the world. Ten events over 2 days which test multiple uses of strength, endurance and technique. For me a remarkable athlete would have the ability to be challenged to a race in a sport in which he is unfamiliar, and still excel (meaning still be better then avg.). How do you reach world class fitness?
Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlifts, clean, squat, presses, snatch. Similarly, master the basics of gymnastics, pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, Run, Swim, Row.

Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports!