Stop wearing your sandals to the gym!!

Swim:

200m warm up
5x100m



Lift:

Squat 5x7,6,5,5,4,6 (185, 185, 185, 185, 225
seated row 3x15 (120, 110, 120)
Bi 3x5 (37.5 bells)
Cable twist 2x10 (30, 35)
Obliques on back hyper

Lets beat the rain home

5.5 at 6:47 pace.

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 road to 70.3 is a hilly one

Great ride from Boulder to Lyons today!!

31miles in 1:38:25 Pace= 18.9

That is my best ride to date, fastest and farthest...more hill and speed work to come, distance wont be a problem come July!

I put on my new Ironman bike shorts and took it easy the first 10 mins, but then had tightness in my upper hamstrings and inner thy. I hit a wall 2 times going out and coming back seemed slow. I jumped off for a snack and a stretch at 15.5 miles in 48 mins (19+mph). Over all very happy with this ride. Things are finally coming along!

Swim (to make up for yesterday):

.33mile at 35 min/mi pace

What makes me a great athlete is not my performance or achievements, its the fact that I can learn things so quickly. It was my advantage when competing as a pole vaulter and it can be used as a huge strength in my tool shed now. After a few sub par swims lately I did a little research and tried a few things in today's practice.

I switched from my clear goggles to the tinted ones (chances are that in an open water/outdoor swim, ill be wearing something mirrored to try and reduce glare. I dont particularly like these goggles, they tend to fog up almost immediately no matter what sort of remedy I try to institute (anti fog solution, spit...). I also started to try to get used to closing my eyes while my head is down in the water (yea kind of like one of those little baby dolls from the 70s). To my astonishment I actually transitioned to this format quite well, and I was comfortable and calm. My arms felt strong so I also tried a different style of stroke that pulled closer to my body and scooped a bit more instead of pawing. Judging by my times I had a great stream line position, strong stroke, and seemed to almost make due with the air usage.

I attempted the alternating breathing and was more successful this time around at it, however like Derek Zoolander, I still have yet to master going left!

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 Journey stops when the gun goes" Chris Mccormick

Lee Hill to Old Stage and Left Hand Canyon (via Rt 36)

19miles= 1h07 at Pace 17.1mph

That Hill is killer but coming down it I got up to around 40 mph, going up I almost had to step off the bike. Cadence was up, and legs felt really strong considering all the uphill I did.

Then a jump off 2 mile run= 12:22 Pace =6:11

Jump off run after 19 mile bike. Legs felt really heavy and I didnt think I was moving that fast! It was half and half up/down hill and my shin never tightened up : )

I then took a mini break and finished the 5k with a 8min pace. Totaling=20:22

Bolder BOULDER I had a 20:16 5k included.

I cant wait for a 5k this month so that I can finally break the 20 barrier!!


Evening lift:

Mil Press: 3x8 L/R (45, 50, 52.5 bells)
Dead Lift 4x6: 185, 225, 225, 245
Pull ups 2x8
Bi Curl 3x8: (35, 40, 42.5)
Seated Row 2x10 (105, 120)

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

Apparently I race my tempos

I reversed a running route that gave me a lot of trouble last time and its been about a month since. Past Boulder Airport, down 57th (hill), Left on Jay Rd., 4-mile creek to Wonderland Creek Path, and home.


6.01 41:50 Pace= 6:58 (accuracy is less then 400m off, I use Google Earth for continuity).


Just goes to show how much faster I was ready to go for the Bolder Boulder if my training runs after a really hard day yesterday, not that one route can be compared to one another.

My left calf was a little tight but the greatest part was that I handled my breathing like a champ. The final mile stretch had to been at least 6:30 pace because I was moving!


In the evening I went down to Denver for a social run, the Irish Snug Run 2.9miles in 21:45 Pace=7:30

not a bad 8.9 mile day!

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

Bolder Boulder 10k

Well when I originally heard about this race and how many people it draws I thought it was going to be a shit show. I mean it cant be easy to organize such an event. However the more and more I heard people talking about it, it turned into a must attend event, and im so glad that I did it.

On Sunday the night before the race I volunteered and helped set up the start line and sound system. It was a little labor intensive moving huge speakers and taking a ride on one of the sketchiest scissor lifts ever in order to get those speakers up on top of the towering scaffolding. All this to earn free entry into the race.

Since I dont have a huge history of road racing, I didnt have a qualifying time to get me into a qualifying wave. To be honest, I did the 2000 Fathers Day 5k in Rochester, the 2008 Montclair 5k and a few sprint triathlons and thats about it! The rest are track meets where I pole vaulted. Yea that is how new I am to racing. That aside I was extremely excited to make my 10k debut and get a time on the board to work off of.

Race Day morning:

I got out to the start line, which is conveniently located less then a block from my house, @6:30 to watch the starting waves and to try to get pictures of Emma and Kylee. It was a mad house, I didnt see anyone I knew. They announced that @56,000 runners had signed up for the race, a record year.

There were a few logistical issues that needed to be worked out. First off, I wanted my camera with me at the finish, and Kylee needed her keys in order to grab her car and hit up the post race parties. So, I waited in the mobile locker line for about 30 mins to check the gear that would be transported for me to her at the finish line. Little did I know that they wouldnt even allow her to pick it up even though it was in her name and bib number.

After about an hour of waves going off every 5 mins, It was my turn. I had a short 10 min warm up and stretch and then waited in the mass of bodies for about 20, so that was somewhat useless. I was a little nervous but had rehearsed the race and felt rested and ready.

Joining me in my wave was the Denver Nuggets Mascot and 2 CU grads in their cap and gowns. There were a lot of people dressed up and for the most part it was more of a party then an actual race.

The start was announced by bugle and gun and we were off! The first mile was basically down hill and it didnt take me more then 800m to catch up with the slower runners from the sequential wave. I started weaving and cutting in wherever I could, aided by a group of polished shirtless runners who lead the way.

At @2 miles was the first water station, I didnt drink but I lost my pack of guys and I was going to have to break through on my own from there. The side lines were strune with fans offering everything from Bacon and Doughnuts to Beer and tots. There was Elvis and other live bands belting out fantastic classic tunes. You couldnt help but feed off all that energy and march on. The Colfax Marathon Relay was sort of like this but not at this magnitude. I mean they had slip and slides, sprinklers, and kiddy pools for those who needed to cool off.

My goal for half the race was actually to try to catch up to Chris who was in the first of the G waves (about 15 mins ahead). Mile three down 19th street was my favorite but then getting into all the following turns, the crowd started to bottle neck and I got slowed down considerably. I then heard this pick up line from a hs cheerleader..."how long have you been modeling?" Mile 4 concluded at the course's highest elevation and my plan was to take off at that point. I didnt really reach that point with as much energy as I thought I would have left and I was about 1 min off pace already. I did pick it up coming down the hill but once again with the turns near Pearl St., the crowd began to bottle neck. On top of that we were nearing the later parts of the race an more and more people began walking and not keeping to the sides, nor single file. Yea its safe to say that I worked for that 43min finish.

Folsom street was inspirational, I started passing out high fives and it really did increase my energy. With the stadium in sight I tried to open up my stride as much as possible, but all the weaving didnt really help. When I got into the stadium there was a huge roar but also a familiar voice from the stands. Kylee and Scott were there and I threw up a quick gang sign before turning on the after burners and beating as many 11 yr olds to the finish as possible. They are going to need to get used to disappointment.

Post finish I was happy with my effort, not so much the time but I know I could have at least matched my goal and will definitely get it next time out. By far that was the most fun race I've ever experienced! We were corralled up the hill to tag drop off and snack pack pick up. I downed about 4 cups of water and then walked around for 20 mins looking for any familiar faces, it was a mad house at CU's Folsom Stadium. It reminded me of Penn Relays.

I have a little more then 6 weeks of training before I run my Oly Distance Tri here in Boulder and have another shot at Mr. 10k. Here are the results:

overall place:
1280
location:
Boulder, CO
division:
M29
division place:
38 out of 481
gender place:
1131 out of 22554
mile 1:
0:06:15.42
mile 2:
0:06:50.83 (hill)
mile 3:
0:07:19.61
mile 4:
0:07:06.63 (hill)
mile 5:
0:07:00.39
mile 6:
0:07:16.88 (hill)
net time:
0:43:15.82
pace:
6:58 (based on net time)

The post race party included a BBQ picnic at Emma's where we had a reunion of the Colfax Marathon Relay team D.I.R.T. that lasted into the night.