I have Endured

Res loop 5.2 then one min rest/refuel with a Gel and water, then 4.44 to around main parking lot and back to start. I then waded into the small res to cool off the legs for 8 mins. Run: I went out strong, but controlled. At the 4 mile mark I had a strong stride down hill and it wasnt hindered at all on the uphill. Remained strong through the windy turns on the path and over the narrow bridge. Took it home but didnt over do it to the refueling after lap one (5.2 miles in 36:45 Pace= ). After refuel I didnt go out as hard or strong as I left the first time, nor how I came in. I tried to go mind numb for the first mile and relaxed. Started to get a hot spot on my left foot at about mile 6 then my hip flexor got tired around mile 7. Mile 8 my left ankle and knee had a bit of pain and slowed me from pushing the pace home on the return after the parking lot loop (decided not to hit up the hills on the road). The last mile could have been a lot stronger, mentally and physically I had it, but didnt want to push anything on the spots that were experiencing pain (and possibly make them worst). The last 400 just happened to be up hill and I blasted out a high knee stride finish which I could have held for at least 2x that distance.

After the soak, and ride home Im not experiencing too much pain. Lungs have a slight cough when I take a deep breath, left foot has the beginnings of a blister, and my quads are going to be sore tomorrow for sure.

I have finally endured the pain, not to the point of failure but to the point where the decision was going to have to be made... do I continue and risk injury, or do I slow or even stop? For me the hardest part is both the first and last 2 miles. Maybe its because I push the pace during those phases, maybe my mind needs to settle in. I do notice that I run better off the bike. Its almost like im using my peddle cadence on the ground and just pumping along as I run as an extension of my ride without the bike.

The non plan plan

The reason for me not following a strict cyclic plan or even a weekly regiment is for much the same reason that I don't follow a sports team. Come Sunday when your "team" is down with seconds to spare and the kicker shanks it, you become depressed, disappointed and less motivated to root for them again. On the other hand if you are watching the game for the pure enjoyment of the sport by professionals the way its supposed to look, then a loss of one team over another to you is just part of the game, unconnected. You become motivated to better your sport and athletic ability. I mean, lets face it a 240lb guy being able to run a 4.3 40yd and be able to move any car sized objects out of his way without losing that speed, is pretty impressive. I challenge you to keep tabs on what motivates you and what pulls the wind from your sails, you may be in for a surprise. One 2 min clip on Youtube of someone working out like crazy, doing some moves that I've never seen before, and looking great doing it... thats motivation enough for me to go out and earn that next meal or nap.


Today im motivated by the sunshine and birds chirping. Theres nothing like a morning ride or run with the sun in your face, the fresh cold mountain air, and an open road for miles. Can you picture it? Well add in the mountainous back drop of the great divide and you have a canvas for the successful completion of your goals, motivated till you puke! I like to also incorporate a soundtrack from my ipod, a killer combination of upbeat notes and empowering words of wisdom. I figure, I cant draw or play an instrument so my movements will have to be my artistic expression.

Bike/Run transition.. they dont exactly go together like pbj.

23mile ride on my new 2003 Cannondale = 1:20:49 (4min faster into more wind) Pace=17mph

3mile run= 22:51 pace= 7:37 with a 7:21 pace for the first 2 miles.


I didnt realize the distances until after the first half mile in the run, but I basically did a Sprint Tri today (minus the swim, and having almost the full bike distance). I felt strong on the bike through the first 10 miles, at the turn I was with the wind and down hill and got a lot of speed up (probably around 30mph). The return is pretty hilly and the wind coming back across really didnt help.

On the bike I attempted a recharge with a ras. gel that I had stowed onto my race belt. It was kind of a sticky mess but very do able and Id rather do it on the bike then on foot during the run. If you dont chase these gels with a lot of water it gets stuck in your throat and obstructs your breathing (you end up spitting for the next 3 mins, and on the run you need to conserve water between water stations).

I got off the bike and dropped my bike/gear I felt strong with a low recovery on foot but true to every hefty transition ive ever done, a mile in my shins started to lock up and that low recovery turns into a toe drag. Mini hills are no match for my seasoned quads though, I just have to keep mentally focused. The reason im surprised is that the pace seemed more like 8min mile pace, I guess im getting more efficient. I also could have finished the last half mile with a kick but didnt.

The aftermath:

I got home and then the pain of what I just did to myself set in within the first 10 mins. I got the chills, my ankle started to scream at me in a loud authoritative voice and all I could do was sit down and start to stretch (which is pretty much all i needed to do). I got some water and had a very proud lunch. Now its time for a nap!!