Friday, December 25, 2009

The good and bad of being your own enemy.

(This is a little old but I had a draft sitting here but I think I will just publish it as is)
The other day I ate at chik fil a and ate like I would want my enemy to eat. To rectify the situation I went out and did the workout that I would not want my enemy to do.

It was cold and pouring rain and I got in 7 good miles with 8x100 100 yard strides at 18 seconds each. I then knocked out a 65 second 400 in my trail shoes. I matched my PR when all the circumstances were wrong. I collapsed on the track in the dark and then did a cool down lap before just standing in the moonlight with the cold rain beating down on me until I started to cool down too much.

I am going to hang on to this moment because it is truly at the heart of what I do. It is the why. The why is something that I struggle to explain to myself and others. It is why I need it but also want it. "It" is different to many other people. It is a journey (pardon the pun) to mentally become the person that I feel I am.

Wednesday, December 23, 2009

New phone and more running

Posting this from my blackberry of which I alsi tweet my workouts to the right of this blog. Julie will also be able to track me with gps when I ride. Have 44 mile in 4 days and it is adding up in my quads. Wish I had my scale for weight management.

Tuesday, December 15, 2009

No go on Chariot ski conversion

My homemade contraption failed. But at least I saw a guy who had one and said that you really need a groomed trail and that snowshoeing with it might make it a little too bouncy against the stomach which was my main problem. So a big no go.

I have a lot of motivation right now but the weather is just too sucky to get good workouts in. Hitting the trainer 1.5 hours before I am normally in bed doesn't seem like much of an option. Gonna have to try hard to figure something out. That was the purpose of this whole snowshoe thing.

Monday, December 14, 2009

Planning mt trainer rides and building a ski kit for the Chariot.

Have my races pretty well figured out whether I am in Utah or Missouri. We are leaving this weekend to go to STL until Jan 2 and then I will have my Garmin sensor back and my Tri bike by the end of January. I checked last year and got my times and stuff down.

10 mile TT: 23:52 (25.1) HR154 cad 79
Best workout: 5x5 minute intervals with ow at 26.4 mph
Best single interval: 27.6 @ HR 157 cad 86

I am using 167 as my LT so either it is too high or I am not going hard enough.

I am gonna hit the 10 mile TT right away. Get in 3 interval workouts and then do a 20 and then 3 more and another 10. Then 3 more and a 40K. Those 13 workouts will show me what I need to work on. Gonna keep hitting base until then.

Got two kids snowboards that have pre-drilled holes and some aluminum window sliders to build a ski kit for the chariot so I can pull it behind me when I am snowshoeing. Should be interesting and a killer workout either way. Will put pics up when I am done. So far I have spent 10 dollars and hoping to keep it to 15. The kit is $275 from REI.

Sunday, December 6, 2009

Race Report: Too cold for Montana even

Well it was 10 degrees and 20-25 mph winds. They cut the 1/2 marathon to a 10 mile run. I have NEVER had a decent race in the cold. Give me 100 degrees and I am golden. That said I went out the first 4 miles holding back at a 6:10 pace, around 31 minutes for 5 miles, and then came through six miles at a overall of 6:19 since there was into the wind running. . The next 4 my avg shot up to a 6:44 avg and I had to walk bc I threw up a little bit running at a 7:40 pace. I was just on fire cold. With my legs at different lengths the cold just kills my circulation. A guy who can run a 1:09 half went 58:15 for this 10 mile so my 1:07 wasn't so bad. Should have done the 5K. Prolly would have set a PR.

My running partner Dale Reese was only a minute behind me and had the best race of everyone by far. Congrats!

Thursday, November 26, 2009

Turkey Trot 5 Mile

30:13 for 5 miles. My placement between two 16:43 (5:34 pace on a tough 3 mile course) high school runners was the real result. I lost by only 10 seconds to the person who won the Mount Sentinel Hill climb over my 3rd place by over 1 minute.

Did a 3 mile warm up with 2x100 and 2x400 in 73 and 74. It was 32 degrees and fairly windy with an upgrade going out. Splits were 5:55, 6:12, 6:10, 5:55, 5:56. Was 169.6 this morning so if I can get back on track this bodes well. Will have some pictures from a friend later.

The only thing is that I still do not know how to run the 1/2 marathon. I think I will just let the weather and how I feel decide and go with whatever feels comfortable.

Tuesday, November 17, 2009

Review: Teva X-1 Evolution Trail Shoe

I am a HUGE fan of Teva sandals and have even run 14 miles in the desert at once in them. I had high hopes for their trail shoes.
Paid $54.99
Lightest trail shoes on the planet.
Awesome soles and traction design.
The heel is non rubbing, a big issue with me.
Lasted 250 miles before the sides about 1 inch back from the pinky and big toes started busting out. This is my limiting factor in shoe wear and it usually happens later.
They run a 1/2 size small so I am a 10 normally and a 9.5 in these so Internet ordering could be problematic.
I really want to try Tevas again someday and if you dont have the same shoe issue break point as I do then these are pretty sweet if they fit. You could prolly get your 400 miles out of them. I did do a 2:40:00 run in them and they worked well. A little toe bumping but I was cold and it was a 7 mile downhill run to finish.

Next shoe: Saucony Grid Excursion TR 3 that I got from returning the tevas and paying 15 bucks bc I only got 50 back on the Tevas. $64.99. I race in the A2's so I hope these are good.

Sunday, November 15, 2009

Track and then food poisoning

Did an 11 mile workout with 8x400 in 86, 74, 73, 74, 73, 74, 73, 70 so 2 miles at a 5 minute mile. The first was slow bc it was so cold. I am not fast in cold so this 5 minute nile thing might be a stretch if the weather doesn't warm up.

Got home feeling a little bad and Julie was over her bucket. 15 minutes later the stomach cramps come on. 12 hours later and losing everything from both ends and only a sprite for food I finally got something down. Still recovering and taking care of the wee one puts a little damper on recovery. First time being full time parents has been a bad thing since she would scream non-stop if we left her somewhere. Oh well, feeling better today.

Sunday, November 8, 2009

RACE!!! Mount Sentinel Hill Climb

2000 feet of gain in 2.3 miles. I really hope that pain is weakness leaving the body. I managed 3rd overall of about 50 and beat my two marks. My time was 27:45 which is awesome. I thought I had a long shot chance for 28. There was another kid and me trading places the last 1/3 really running on each others heels. ON the super steep finish I walked a tad to get behind him so I could get some speed to pass. I blew by and since he didn't respond my brain had time to think and I barely made the finish. Least left at the finish ever in a race. It was cold and the lungs were burning. Everyone went out too fast. I was in 6th for a while until I started to pick people off.

My fitness is really there and as soon as this weight is gone and the sleep gets a little better I will be gunning it back in the Midwest. Can't wait. Gonna try the timed mile this week with this race still in my mind. Jogged down real real easy so not as sore as you would think.

Tuesday, November 3, 2009

Track and my role model.

Saw 82 year young Bob Hayes today and asked if he was doing the hill climb. He said he just got done running the M trail (20 something grade for .7 miles) to "get in shape". Awesome.

Did a track workout today with 8x100 with 100 recovery on the minute. Then 4x800: 2:37, 2:40, 2:35, 2:31. Really awesome bc it was a dirt track and these times are better then last year and without anyone around for pacing. My HR Avg and Max were both the highest during the first one so that is something to learn from for sure. I think I went out just too fast. The style of interval warmup I think really did help though. Without the stroller it might have been better. I also only had a minute recovery from this set before the set so that could have also played a factor.

Friday, October 30, 2009

Missed weight target

Well, my birthday was wed and so by fri I was way up for the week. Started "The Daily Plate" calorie tracker over at Livestrong. Gonna go for 2500 calories a day for a week and see what that does. I will eat more on Sunday for the long workout though.

I am feeling super strong in the hills lately although my back threw me for a loop this week. ON track to hit 65+ miles this week and will cut back next week a little bc of the race. Fri and Sat will be a little easier. This weight loss really needs to stay on track bc I am starting to feel really good running and I am getting stronger with the stroller at the same time.

Race up Mount Sentinel next Sun. Brutal, 1950 ft in 2.3 miles for 16.1 % grade with the start being around 20 %. Going for under 30 minutes. 28 would be in my dream world bc last year I ran 25:03 for 1.75 miles up a steeper route which ends up being faster at these grades.

Sunday, October 25, 2009

Wallman trail and updates.

Down 10 pounds from Aug 15. Updated my measurements and my quads are getting bigger in respect to my calves. That bodes well for triathlon, up to a ratio of 1.56 from 1.44 this year. Must be the jogging stroller. Measure again in January and compare every 3 months after that. ALso lost .5 inch on my waist. Also did chest a measurement too. my BIO is all updated on the right of this page.

Hit Wallman trail (3200 ft gain manually, 4100 garmin) and rocked the climbs. 11.4 miles all together but more like 13-14 with the hills and trails. Need to do some long stuff and some really fast stuff for the half mary coming up in Dec. The hill climb on Nov 8 should go really well and then need to get ready for the Turkey trot so I know what I need to try and pace the 1/2 at. Worked really well last year so will just do the same this year.

Saturday, October 10, 2009

Snow Already?

26 degrees out and snow yesterday during my run. The wind was the only thing that makes these temps troublesome. Baby Journey and I braved the elements for our 10 mile run. The stroller is nice bc you can wear whatever you want to start and shed stuff and have a place to put it quick and easy and get back on if you need. Now everyone out there thinking about not going out in any weather has to wait until it at least gets worse then these conditions.

Weight loss is coming along and I am 6.8 pounds down from Aug 15 and it will start getting tough in a little while esp as the temps drop. I am starting to look for an Iron to do to keep me motivated to loose the weight on track.

Friday, October 2, 2009

Cyclocross Sucks

Well its 85 for the series instead of 25 bc of the insurance that I was supossed to know about since 3/4 events I have done have NOT had it and since MBRA gets money from it then the race should be listed on their website right? Wrong. Oh well. Missoula sucks more and more. The race was a wash bc I wasnt able to get to the start fast enough to line up and the race was over from there. To narrow to pass until I was already 1/2 mile behind the leaders. Stupid. Need a bigger ego and to cheat and get on the outside just like 70.3 races riding in the other lane. Oh well, the midwest is better.

People are actually arguring that bulbouts that recently caused a racer in down to go down bc of being pinched between it and the bulbout. People are saying that cyclists pretty much have Zero right to the road. Wonderful that cyclists hate cyclists. Can't wait to get out of here.

In other news my weight loss is going on track and running is going pretty well but my speed is truly gone. Gonna have to find a way to deal with that. Next race is Oct 17 and is a flat open trail 5K.

Monday, September 28, 2009

Runnig with the Buffaloes

Just finished reading "Running with the Buffaloes" by Chris Lear. It follows the Colorado Cross Country Team the season Adam Goucher won the national title. There is a person in the book that really resonates with myself. That person is Chris Severy. He was a Biology major who loved cycling but gave it up bc of the tactics and people. He loved running and cycling hills and taking risks. An atheist who could not understand faith or having something "in Gods hands" the only faith he could grasp was that hard work would pay off. He lived in an off the grid cabin 2500 ft above campus bc he believed it would enrich him personally.

The similarities continue on a more minute scale until one occasion. He decided to start bicycle commuting to school. I decided the same thing living in a tent in Utah also 2500 feet up from town. On a Monday morning I hiked 300 ft down the mountain to the road and got on my bike all dressed and clipped in. Then I decided it was too cold to use my brakes properly (hands would be cold and I would be riding in fists) and I could not wear my sunglasses bc it was too dark and not wearing them would make my eyes freeze. I walked up to my car and drove down. Chris did not make that same decision and never made it down his mountain. Something caused him to veer off the roadway and hit a tree killing him instantly.

I haven't really figured out what to do with this message. Maybe it was the way the book was written when it mentioned Sev's death. I guess I will just run.

Thursday, September 24, 2009

Testing shows progress.

Been a week since the 5 x 1/2mile repeats. Went faster (3:08,3:06,3:05,3:06,2:49)Z4 7:15 Z5 1:45. I was in Zone 4 for 1:45 less and Z5 for :15 more then last time and took a total of 10 seconds off the work effort. This is important bc sometimes those 2 seconds per 800 don't seem like much. The first four are always controlled and then I try to stay in the first half of zone 4 after .2 miles. This just works best with the stroller and provides a decent baseline for testing for faster efforts at a similar HR. Got up t0 182 on the last one. Only get that high about once a year. Also easy to repeat. There was some smoke in the air so I also took it a little cautious.

Cross practice was last night and this series is going to be AWESOME. Weekly races to report on as well. The competition here is really good so just hoping to have solid efforts.

Tuesday, September 22, 2009

Stay on Target, Stay on Target.

A little Star Wars reference to start off. Training has been going alright but I almost lost focus on the weight loss. You see, I think I have accomplished about what I want to sitting around 180 and at 5'10". My low weight since adulthood I believe is 163 twice and running felt sweet. I know I can get lower then that and it would be nice ot see what target I can hit. I also think I will be less injury prone (not that I am) and less fatigued (not trying to loose weight all the time).

Here is the science. The site I use also has a predicted time that show 4 different models to get you a predictor and the rest of the site is pretty awesome as well.

In my own research in recent years the "beefiest" triathletes to do well are Andy Potts, TJ Tollakson, and Raynard Tissnik. They all sit right around 22.4 BMI. TJ is also 5'10" and my build and he weighs in a little more then 156 most the time but gets down there on his best performances and has talked abotu his struggles with "performance: wieght quite a bit. I think I just want to hit the upper end of this and get to at least under 160 to see how my performance can improve.

At 172 I set my 5K (18:00) and 13.1 (1:24:00) records and if I were to get down near 156 I would be in the mid 16's and 1:17 for the half. I also truly "feel" like I would be able to hit these.

The best race I ever had in comparison to others in the Mountain climb. The worst was a downhill 1/2 in Bryce Canyon. When I am light the downhills get better. I think I transfer over the hills from cycling. My build and weight is somewhat close to Lance so it makes sense that I can hold my own cycling uphill but not running. I am always in the constant battle to train well (which I know you need to be properly fueled, which means not loosing weight for me) and being lighter. I know other people also struggle with this as many of our current weights are healthy bc of our lifestyle btu maybe not in performance.

Tuesday, September 15, 2009

5:26 timed mile and new motivation.

Well, it wasnt in the cards. Today was a low weight day. Historically intervals on a day like today are bad to say the least. I ate a lot this morning to try and get some fuel back in me but still felt like crap (it is hit/miss on track night at 6 pm, typically either awesome or horrible). Warm up was prolly too short and my flying start 100's were only around 19 seconds.

Went out in 35 (4:40 pace) and around the lap in 73. Bad idea. Then 2:35, 4:00, 4:26. I had had almost as fast uphill 1/2 mile with the stroller earlier in the week. It was the lungs that were the weak link. That makes sense given the training I have been doing. I am going again in two weekends on my own terms and with a much longer and better warm up. Gonna use this time to really hit the intervals hard. Gonna try and get some more Zone 5 stuff going.

Thursday, September 10, 2009

Real workout in quest for 4:59 mile

Hit the packed gravel trail with the stroller today for 9.3 miles with 5x 1/2M intervals trying to hit Z4 by .15M into the interval. Managed 3:06,3:07,3:09,3:10,2:53 with 9 min in Z4 and 1:30 in Z5 all on the last interval. I think that is around all you can manage with a stroller in the conditions that I was in. Maybe might be able to hit 2:45 on a good day but that would be it.

On Tues I go for one of the Tony Rigdon challenge goals. (actually he missed this obvious one but added it after I said something. The goal is a sub 5 minute mile. Now I have never done this before so it is a little more elusive and my training has not been up to par for it. I think it is short enough though that I will be able to push through. That last interval today was meant to simulate how it would feel. The only thing I think will hold me back is just an off day or not having the speed the first 400. If I make it 3 laps it should be in the bag. We will see.

Off to Glacier National Park for the weekend to hike to a glacier before they dissapear.

Saturday, September 5, 2009

Bike ride I wont do again.

Took the Cross bike with road gearing (39/25 granny) out to marshall grade and shaved 40 seconds off the climb down to 13:04. Then hit the fire roads and spend 36 min in zone 4 and 10 in zone 3. I had to stand quite a bit to just to get the speed to hold the traction. about 2500 climbing so pretty good effort. The down hill was BONE jarring and I thought my arms were going to be bruised.

The weight loss is going well and I nailed 54 miles with the stroller last week with some better efforts. Starting to get some data with the HR strap so I can change the workouts week to week. I think I might be able to top out at 60 so I am gonna hit itensity after 45 miles in the belt.

The weather cools down here next week so I am looking for some good runs. No body fatigue other then dead tired by the end of the day. Thats been the case since the baby though.

Getting the Ironman bug, more on that later....

Wednesday, September 2, 2009

Science and Stitches

Well, found out the side stitch was prolly me running too much out of comfort zone with poor form and poor breathing technique (why I felt so slow). It also makes sense that the crit I was able to do this without a problem bc my insides were not bouncing my diaphram onto my liver and spleen repeatedly. Seems like my lungs and legs were there but I just wasn't ready to race. (95 stroller miels in 13 dats before) The first mile was prolly around a 5:45 with the hill converted so it makes sense. At least it feels like my endurance is there. 9.3 miles in the hills with the stroller in the heat and it felt great.

Now to the Science.
I really need to get back to testing and keeping track of my effort. I don't think I am going ahrd enough at some points of my runs and slow enough on others. Gonna go back to being a Slave to the HR monitor when using the stroller just bc it is a different activity and my percieved excertion is all over the place. Gonna try and get up in sone 4 more often as this is the Zone I think I can race in effectively.

PS: I also updated my Training Log LINK so that ti looks a little better. Please use the new one.

Sunday, August 30, 2009

Roots run and weight update.

Well, just quit my job to be stay at home dad for the next 9 months. Started things off with a 4 mile race. First mile went ok in 6:11 with a stupid hard hill and then things fell apart on the next 3 miles back down. Got a sidesplit the same place as last year. The start was delayed 15 minutes (felt cooled down by then) for a train and I am up a lot in weight without any speedwork. I still feel my 1/2 mary in Dec will be solid.

I am already .5 pounds under my fast track weight loss for the end of this week (6 days away) and I have notoriously had bad workouts on lighter days. The race ended in 25:11 so not horrendous but the split meant the workout kinda sucked. Gonna go with the track practice warm-up at my next faster race. Run at least 2.5 miles nonstop and then some strides.

I also got in 95 miles with the jogging stroller in the past two weeks and some riding so I am definately a little worn down for that kind of effort. I know the stoller is gonna make me really strong though and this whole time until May is only about weight loss and staying fit.

Wednesday, August 19, 2009

Weight Loss Ultimatum

Here is the plan for getting to race weight so I can sign up for another Half Iron. No beer or sweets of any kind if I am not on track. My wife is doing this as well. We also will need to eat really well for a long time which will help us reach our goal of eating how we want Journey to eat so that we can set a good example.
I need to loose 20.8 pounds to the two columns are keeping on track and the latter is loosing 15 fast and then 5 slow. Keep a watch on me using the training log link to the right.

Aug 22 180.02 179.77
29 179.44 178.94
Sept 5 178.86 178.11
12 178.28 177.28
19 177.7 176.45
26 177.12 175.62
Oct 3 176.54 174.79
10 175.96 173.96
17 175.38 173.13
24 174.8 172.3
31 174.22 171.47
Nov 7 173.64 170.64
14 173.06 169.81
21 172.48 168.98
28 171.9 168.15
Dec 5 171.32 167.32
12 170.74 166.49
19 170.16 165.66
26 169.58 165.34
Jan 2 169 165.02
9 168.42 164.7
16 167.84 164.38
23 167.26 164.06
30 166.68 163.74
Feb 6 166.1 163.42
13 165.52 163.1
20 164.94 162.78
27 164.36 162.46
Mar 6 163.78 162.14
13 163.2 161.82
20 162.62 161.5
27 162.04 161.18
Apr 3 161.46 160.86
10 160.88 160.54
17 160.3 160.22
24 159.72 159.9
May 1 159.14 159.58

Tuesday, August 18, 2009

Obliterated at track workout

Went to the gravel/dirt track and just killed my self. 31 miles of jogger stoller was ripping the abs and tearing the pecks. Legs were also trash. The track was long by GPS (The grass was growing in so they spilts were .51 or .51 which on the real track they are .49 most times bc the Gps cant perfectly measure the burve but meaures straight lines and lots of intervals. They were about 3-4 seconds off so I was sorta more dissapointed at the time then I am now.

Anyway adjusted times were 2:49, 2:53, 2:56, 2:59, 3:00, 3:01.

Might try the same thing again bc Julie was there running during my rest and taking turns pushing Journey and ti worked well.

Sunday, August 16, 2009

Longest Stroller Run To Date

Went out and managed 13.6 miles (with some hills) in 1:59:00 and my abs were TOAST afterwards. I went thru my usual 8.8 with a little ahead (on time but elav was highest point) and then just survived after that. I dont want to push the long run until I can get aat least 3 solid high mileage weeks in and I want to slowly bring Journey up to staying the the stroller longer.

Also built a weight loss plan to be at 159.8 by May 1, 2010. My wife and I are going to do something to help make this happen (she is losing too). Thats 20.8 pounds and my size is not that bad so this should be interesting but the best time to really try it since racing is only for fun (and not proving something for myself)

Friday, August 14, 2009

Back from Vacation

No real chance to run unless I wanted to burden the car with tons of sweat and in retrospect I should have just brought my bicycle. Ate way too much bc some places wanted 16 bucks for a tiny piece of Salmon and lettuce so I would wait and binge at Micky D's for 4 bucks. Gotta get that under control and bring lots of healthy food on all my trips from here on out. Put the weight on but gonna give it a few days to mellow out before seeign how bad the damage was.

Saturday, August 8, 2009

Wanna gain weight?

Travel with a baby. She hates being away from home so we get the brunt of it. Cant believe how long she can cry just wanting to get up to play. She had better be a professional tennis player or something with those lungs. I hope to gain less then a pound a day this week. Think I am not serious. Go check my weight gain last time she acted like this. One pound a day just to have enough sugar and energy and nervous eating to try and enjoy what we were trying to do in the first place.

Don't know why we even try.

Sunday, August 2, 2009

Criterium Results

Well, the race stared fast, the first video clip is the start which was only just out of view. So fast already. I am the rider in a red vest with black sleeves and black and blue shorts 2nd to last! The Men B guys took off even before I could get clipped in.

There was then a one person wreck with 2 people behind him (one was me) in only 2 more turns from the start and I spent the next 4-8 laps (no idea, bc of breaking up) trying to latch back on. I had to veer very wide and slowed down bc he was sliding my way. Burned most my matches there. Made my way back up and actually won a prime and you can see me taking off on the bell lap. I lost some of that crownd and led for 90% of the last lap before dying.

SUPER pleased bc I got 4th overall with over 20 in the field and 2nd in the Cat5 so I made my podium and I was so dead even before I got back on the peloton 8 out of 10 matches burned.
Just not like the midwest race I was in before. The guy who wrecked also cut me off getting back into the race when I was trying to latch on and caused me a whole nother lap by myself. Won a hat and a 12 pack of Fat Tire beer for my efforts. Also got some more goodies so that was fun.

Friday, July 31, 2009


Well, there is a Crit in downtown Missoula this weekend. They just chipsealed so I am hesitant bc I have to race stupid Cat 5. (One race here this year and a full pileup in that group) Also if I had spent one more summer in MO I would have raced straight into Cat 3 with a shot at Cat 2 in as little as two races bc of a 70 mile, 80 person, group ride showing I had where I would start in the back of the pack and work to the front for the sprints and hills until it was me and a Cat 2 rider. Plenty of 3's and 4's in the group as well.

Still might do it just bc I dont get to race again until Aug 30. I also haven't been riding my bike but that is of little concern. I have 48 hours to get some miles in. Only in it to win it too. May change to podium just bc crits are crazy and sometimes you get a super stud in Cat 5. 35 minutes and I am gonnna stay only 3 back the whole time. I will also get some video this time and post it.

In other news I got in 41 mioles with the jogging stoller in the hills in the last 5 days. Feels good and this should work out well.

Friday, July 24, 2009

Important Goals

Back from a sweet trip to Yellowstone with plenty of time to reflect. My friend Tony had posted some running and triathlon goals to try and break so I am going to try and knock a few out. I am also not going to sign up for anything over a Olympic tri, and that only if it is a sleep in my own bed type thing unless I can hit 159.9 for two days straight. This will be a main goal of all. With my sleep and taking care of the baby I have really put on some weight that I can get it back to where I was but that was not good enough given the reduced training from being a father. I feel like my natural ability can carry me much farther when I am lighter and that is what I need back bc I still have never completed a Half Iron (2 attempts) and only a little over 13 for an Iron. Just some demons out there that need to be squandered.
Here are the goals:
- Sub 3 hour marathon
- Sub 1:20:00 half marathon
- Sub 1:00:00 10 miles
- Sub 35:00 10k
- Sub 17:00 5k
- Sub 5:00 1 mile
- Sub 1:00 400 meters
- Sub 15 hour 50 mile run
- Sub 36 hour 100 mile run
- Sub :30 50 yard swim or sub :60 100 (dive, but prolly never)
- Sub 23:00 1500 swim, or same pace for 1.2 and 2.4 miles(:30 and 1:00)
- Sub 2:00:00 Olympic distance triathlon
- Sub 4:30:00 Half Iron (Non M-dot, there is TONS of drafting on a really hilly course)
- Sub 10:00:00 Ironman (Any, but KY bc of wave start is preferred, not Florida either, 40 people pelotons, not packs, at mile 50, would really like non M-Dot, so few sub 10's at Independant Iron races)

I think the running ones are all goals I can make and the 2:00 Oly being the hardest (unless there are more then 3 people breaking it that day) only bc you have to be inbetween distance and speed for that one and there are plenty of slow courses where pros go just over or under this esp in the midwest. Sometimes a 24 mph avg is all you can manage and then you have to crank out a stupid run and swim.

Friday, July 17, 2009

Back at it again

Just need to learn that sleep is not always going to happen and I can still get out there if I do it at the right time. Tonight worked well being able to come back and then put Journey to bed and have some relax time after that. Weight loss and just getting out there are the priorities.

Races upcoming are a competitive 4 miler with a huge hill early and then a 1/2 mary a couple weeks later hopefully.

Monday, July 13, 2009

Don't wear cotton for a Marathon

Tried to pace the 3:30 group (8:00 mpm) for a full marathon. Did great until about mile 17 and then by 19 I was toast. Lost the shirt which weighed five pounds and slogged in a 3:51 marathon. Had plenty of water on the slow part of the course and at the end had another bottle and was STILL 6.5 pounds lighter then race morning when I got hope.

They better not make that mistake and order the dri-fit next year.

Saturday, July 11, 2009

Marathon Pacing Tomorrow

Have the Marathon tomorrow and it will be a great jumping off point to start running again. Really gonna put the run on this year until the winter and then try and get my bike back on the trainer. I know that is where the biking gets better and then try and run when possible.

Don't know how running 8 min miles is going to work but we will see. Should be fun to be a pacer.

Saturday, July 4, 2009

Kansas Race Report

Well a 34 minute swim passing tons of people (not my kind of swim so super pleased with the time considering my lack of any volume). Then on the bike things felt a little off. Made it about 25 miles at 24 mph and then the hip started to hurt until mile 46 I gave up completely and decided not to run bc my hip and knee were swollen. It felt like my hip was disintegrating and the muscles were pulling off the bone. My hands hurt from grabbing my aerobars so hard as well. I could have finshed but without health insurance I wasnt willing to risk it.

Twice this has happened in my LIFE and the other time was Iron where my back went out above my left hip. My legs are different lengths so this may be the problem. The Doc at the race said I was just tight and I was 100% 48 hours later. I bounced a buck knife through my foot years ago and was at 8 min miles in 48 hours as well without stitches.

The common factor was that I tapered for both races from a really good training block. I think I must just get tight and then have stuff fall apart. No more tapering for me. I have in the past had y best workouts after a huge day. Oh well.

Pacing a 3:30 marathon next week for fun.

Tuesday, June 2, 2009

Last hard workout before taper

Track tonight: 400, 3x1mile,
1:19, 5:40, 5:42, 5:40. Total mileage was 9.1.
Felt hard and this was a little faster then I manages 2 months ago which bodes extremely well since I was WAY more tired today and my bike and swim have come a LONG way since then.

Pulling back now for Kansas. Glad to feel ready for it. A friend at track is feeling like he still needs lots of work and still wants to be doing it. Hopefully I can nail the taper.

Saturday, May 30, 2009

40K TT and Run

Warning: there is talk about bodily functions as it is important to the post.

The morning started off poorly as my % hydration was as low as its ever been (minus when I was sick) and my weight was up. I ended up using the bathroom four times for #2. I felt a little off before I started but it was only getting hotter as I didn't get out til noon and it was 77 degrees and got up to 83 during the workout.

Out 20K and back 20k into the wind. (2 bottles, 25cc tires @ 100psi, 32 spoke rear) Coming back into the wind sucked. Made it to 10k in 14:30 then 28:30, then 45:00 and ended with a 1:00:41 bc of the one away from granny gear hill. Thought about Nate from Tri-talk doing his 40K and how I just had to do it. Much rather would have went out with the wind. Kansas should be like that. Had a 15 minute warmup as well with a 2 minute effort.

Under two minute transition into running. Felt awesome the first mile with a 6:21(holding back) and then a sweet 6:25. Then the gas started again at 2.5 miles in. Still had a 4:40 and went thru 5K in 20 flat so not too bad there but then it fell apart. Next were 6:46, 7:19 (walked once) and a 8: 43 (had to walk three times). I could get back up to normal speed but it only made it worse. I only had water every two miles and that was a mistake as well.

I will be ready for Kansas now if I can get my diet and gas under control.

Wednesday, May 27, 2009

Good Bike

Did a 63 mile ride with a 56 mile effort (not directly on purpose, just edge of town to turnaround) and hit that at 22.1 mph in 2:32:00. I have quite of bit of free speed from my current set-up and my track legs were still in me as well, there was also a lot of course slowness the route I took. Only 40 minutes in Zone 3 as well.

The Kansas bike leg is finally coming around. I even felt good and still do. Was gonna run a bit after but had a good cooldown and I think the recovery is important.

Two more Tri bike workouts before I ship and then some standing hill climbs on the cross bike the few days after that. The run is in place for the taper. If I hit that the run should be good. The swim is now the one thing left to piece together and I hit it everyday starting on Friday.

Tuesday, May 26, 2009

Track was Rough

800,600,400,200 times 3.
2:38, 2:00, 1:18, :34
2:40, 2:02, 1:21, :36
2:41, 2:11, Gas problems

10.2 miles total in around 1:10:00.

Had gas and digestive troubles again. My fault for eating like crap today (too much whole wheat and oats) and not taking my gas ex. Felt really bad before the run and it just didn't get better. Super happy with the results and on the way home had about 30 seconds to make it into the woods. Good luck on the whole 3 miles home there was a perpendicular row of trees only about 30 feet of the whole way. Had a mile run home after that that also went surprisingly well. At least I was't crazy for feeling like complete hell.

Been making all these comments on Tri-Talk about going hard and food and I can't heed my own advice. I know I can get it and next week is my last chance and I will knock it out of the park. All these times and faster for whatever workout. There, I said it.

Monday, May 25, 2009

Life in the way

Work sucks and I want to sleep all the time. Feeling a little depressed and heavy. Gaining weight and don't want to train. I want to go out and trash myself again and again. This is always the time I self impload bc I want to go play. Only two days now bc I didnt want to swim after work bc work now always sucks. Can't wait to get away from corporate america. I can't even plan my workouts 4 days in advance (that sucks for someone like me if you can tell). Hence why I get on stupid 40 hour kicks. I know some people train like this on purpose and I used to but "wimping" out on stuff gets stupid. So insatiable with food all the time too. Oh well

I will be ready to hit it again tomorrow.

Friday, May 22, 2009

I'm Back

Last night I went out for a 8.1 mile hilly run in 1:02:00 and got done at 730pm. Got up this morning and rode 91 miles with a 32.5 mile hill climb where only .5 miles was downhill. Took 4:41:00 (19.5mph) but the best part was I felt good at the end. Not too hungry or thirsty and could jog just fine afterwards. It was really cold and windy though so it could have been better. See the pictures. Click to enlarge.

Above: This is the rest stop covered with snow. Below: Time Zone and State Crossing!

Monday, May 18, 2009


Took yesterday off and just a short swim today. Had about 4.5 more hours planned but just nothing in the tank. Sleep has been crap. Gonna try quitting the coffee again and get some sleep tonight but I don't know at this point. Odd thing is it coincided with no more phlegm so maybe I just need a couple days before hitting it again. Short swims, Some tough biking and regular running is the prescription from here on out.

Need some monster quality here bc there is not much time to gain anything.

Saturday, May 16, 2009

Brick and 5 Pound Wt Loss

Precursor: Easy day yesterday bc about 4 hours sleep. Didnt go until 2pm to try out the heat. Rode 60 miles in 2:52:00 with a 20 mile TT at about mile 32 that was brutal and barely got over 22mph. Just wasn't feeling it today and the first 32 miles were rode at about 21.5 but with a crosswind. The 10 miles of headwind on the way back sapped me. Had a ride back into town at a good clip and decided to run.

Planned to try 4 miles at 6:30 pace but went out in 6:16 for the first mile so I was gonna then try 3 miles at around this bc I was hot and it was sunny for the first time in a long time. Mile one felt great. Mile two was a 6:21 and then I broke apart with a 6:55 and had a 1/2 mile home.

Still hacking up stuff from the chest cold and lost 5 pounds from my first thing morning weigh in. Put it back on in 45 minutes though with a banana and a cup and a half of raspberries in there at least.

This again bodes well for KS. Gonna try the long run tomorrow at about an 8 minute pace and then swim monday before track on Tues.

Thursday, May 14, 2009

10 mile run with stuff

2 mile warm up then 1 mile on 1 mile off for the next 8 for a 10 miler with 17 minute zone 3, 2 in Z2, and 1 in Z5 when I was being chased by a dog who was running into me and I wanted to lead it as far away from its owner as possible. Worked pretty well and was way under 6 min pace for this part.

Felt good to actually have stuff in a 10 mile run as opposed to just running and trying to feel strong all the way through which is typical given the last couple days. These are always hardesp since I couldn't get out the door until 6pm.

Wednesday, May 13, 2009

2 X 10mile TT

Precursor: Hard Sat, Mon, Tue. Colder then I wanted (Under Armour Cold Gear). Stupid tired before I left. I wanted a record for this course for me (0 mph start, out and back, return uphill and into the wind, 25cc f/r, rear 32 spoke). This fact was going to make the second one suck.

Results: First was 23:44 (24.4mph, HR 160 , Cad 85) I lost .3 mph in the last 1/2 mile.
Rest interval was 4 minutes.
Second at 25:30 (23.5mph, HR 171, Cad 86) gained .1 mph in the last 1/2 mile.

Pretty happy with this. Need to do some higher cadence stuff (85-90) as KS gets closer, seems to work best for me in TT form. Trying to eat a little better and back on the coffee to make ground from the sickness.

Tuesday, May 12, 2009

Swim and Track

Swam this morning again all about form for 1200 yards with a couple 250 meter swims. Just bored in the pool and I feel gains when I go in so I need to just get in more.

Track was 200 on 200 marathon pace for 3 friggin miles. Managed a 18:39 but my fast 200's were only around 43 seconds so not that impressive. Started strong and then faded slowly. Still feeling the lungs at this point. Actually got my legs to hurt which was good and still a really good workout bc it is hard mentally.

Monday, May 11, 2009

Hills in the rain

Got in a little over 2000 ft of climbing in 1:36:00 of riding. Did 4x1 mile 300 ft hill climbs (5.7 %) in just under 6 minutes each with HR between 154-160 for the Avg but the last ones were much higher HR bc the rest interval was only half at 3 minutes. Gonna go back and try this one on the Tri bike to test the gearing I am using bc it resembles about what you find in the midwest for difficulty rating. Did it all sitting and there are some gear changes but not too much. Tried to push gears rather then spinning but no data.

I feel like I am back now after but will have to watch the throat bc it still sucks.

Saturday, May 9, 2009

YTri Race

Well, two days ago I wasn't doing the race bc I was having trouble breathing (chest cold for two weeks). Yesterday I was hacking phlegm all day and was going to try and swim bc I have only had one workout in the past two weeks bc of this chest cold. Distances Swim 500 yards, 5 MILE bike, 5K run.

Swim was 7:53 (1:35 per 100y) and I only hacked up once at 200 meters (swallowed it) and thought, ugh this is going to be the longest shortest race ever. Biked in around 12:15 (24mph) for second best bike and felt like crap the whole way and there is a HUGE hill up the side of a mountain. The run was in around 19:00 (6:06) (fuzzy transitions slightly) and I wanted to push so much harder btu my chest wasn't having it. Barely made it to the one aid station without having to stop. Would have if it meant water would have appeared. Second best run of the day as well but that guy placed out of the top 10.

Second overall and missed plane tickets to anywhere Alligent Air flies by 90 seconds. Gaurenteed win if I wasnt sick bc I lost half on the bike and I am a faster cyclist then the guy.

This was perfect for Kansas bc of how crappy I felt trying to go hard with good results and little super speed training, base is all there. Legs never even felt like they were being used bc my chest was failing before the lack of O2 could get to my legs. Great pacing this way btw.

Thursday, May 7, 2009

Sick too long

Binge ate yesterday to quell the dull pain of not being able to get outside and do something. Been gaining weight bc of this now 10 day sickness. This next block of training is going to be epic.

I have a new plan of attack. Swim 500 tomorrow night and if I can't make it without hacking then I will not do the race provided some miracle that I wake up the next day felling like 100%. No point in having an awful experience in the pool. May try to make it a Du or pass til next year.

Tuesday, May 5, 2009

Sickness testing on the trainer

I could handle 1 minute intervals but could not manage one five-minute interval like I should have been able to so I cut it back and held 55rpm for 25 minutes for 50 minutes on the trainer. I feel really good now a couple hours later although it still feels like something is tight around my neck. Might try to run tomorrow if the weather is OK. We shall see. Race this weekend is far out of my mind though.

Monday, May 4, 2009

Days Off

Took two days off after the last foray outside and I am going to hit the bike tomorrow and then run on Wed and then try to really get back into it on Thursday since I have the day off. Hope this plan works bc I need it to at this point. Man, not working out it tougher mentally then actually doing the workouts. Maybe I need to go harder. Definately focusing for a super build up for Kansas.

Saturday, May 2, 2009

Failure to Launch

Still some red in the phlegm today but went out for a run and made it 2.3 miles and lost my left lung then ran up the mountain until I just couldn't and then back towards home for 4 miles and then walked the last 3/4 mile. Ooooftda. Now I think I just need to get two workouts in before next fri and I should be ok for the race. Just need to feel ready and this will actually fit in ok with KS so it came at the right time. No energy, trying to eat us out of house and home at the moment.

Friday, May 1, 2009

The Sickness

I have been sick since my last workout. No workouts Mon-Fri this week. Gonna get back out for a 45 minute tomorrow just t o test things out and then get my work schedule and figure out the rest. Have a race next weekend so I need to plan around that a little. Will just have 2 easier days before if I can.

Sunday, April 26, 2009

20 Mile Run

Hit the trails for a long run. 2:49 (8:27 pace, ran witha friend and the footing wasn't the best for the overall and 20 degrees warmer then forecast the one day I wish it hadn't) was the time and there was some serious hillage with 2500 (manual from graph). Started to feel yesterday at abotu 15 miles so I was really happy about that. One 2.5 miler with 700 ft and a 10 percenter for a 1/2 mile before it. The good part is I pounded out a 6:13 mile on loose gravel at mile 18-19. Felt good until then and I sadi earlier I wanted to have some fun this weekend. Would have been sub six on harder gravel and definately on pavement. I wonder if I will feel it tomorrow or not. Don't have time for much until after 7pm and my day starts at 5 already so we will have to see. Should get at least 30 on the bike in.

Saturday, April 25, 2009

John Denver Memorial Ride 71 miles

From Wild Montana:
He was born in the Bitterroot Valley in the early morning rain
Wild geese over the water headin' north and home again
Bringin' a warm wind from the south
Bringin' the first taste of the spring
His mother took him to her breast and softly she did sing
Oh Montana, give this child a home
Give him the love of a good family and a woman of his own
Give him a fire in his heart give him a fire in his eyes
Give him the wind for a brother and the wild Montana skies

I had this song in my head on my ride bc I was in the Bitteroot Valley. Oh how it has changed.

Made it 71 miles with a 58 mile effort at 21.2 mph (134 HR, 69 cad as I was working on musclular endurance), there were lots of turns and stops and stuff so I was really happy with this ride. Easily quite a bit faster without all this. A full 15:00 minutes were spent under 16 mph with all the start stops. 8 minutes in Zone 3 at the end bc I wanted to and weather was rolling in and I wanted my cooldown through town to be functional instead of just boring.

Friday, April 24, 2009

Rough times for workouts.

Been trying to deal with a new baby, loss of health insurance, no summer salary, and hating our jobs that my family needed a change. Should have a sweet weekend bc a weight has been lifted from our shoulders. Our time in Montana HAS an end in sight. We will not be here past May 2010. Possibly as soon as September of this year. I am curious to see how this effects my workouts this weekend. I am going to let it all hang out and just have fun. That may be pushing it or just going. Either way I am doing 4 hours on the bike and a 18-20 mile run. Should be sweet.

Monday, April 20, 2009

Bike with HIM effort

Did a out and back 19.7 mile TT at what I hope is HIM pace when I am fresh. Avg was 23.7 mph with HR at 148 and cadence at a low 74 rpm. These stats are all good but the return into the wind was rough even though my HR was prolly higher on the way back I clicked a lower cadence into the wind for training purposes. Begining to feel like the bike legs are really coming back now and I just need to keep on them. It was actually 76 and sunny as well and I had to drink plenty and will need a little adjustment time for those harder efforts.

Sunday, April 19, 2009

Silly 5K Effort

Got up this morning and it was 40 and windy and then it dropped to 36 while eating breakfast so motivation was zero for a long run. Decided to go defend my only overall win ever in the Gasping for Air 5K (turned out to be 3.2 miles). Managed a 5:43 first mile and then realized I was just going to slowly slow down from the past two days efforts. Came across the real 5K mark at 18:25 which was 9 seconds slower then last year but I was running more last year but not as much the days before. Got my money back with a gift card and helped send 2 kids to Asthma camp which my wife would have liked when she was a kid so that was a pretty sweet cause.

Saturday, April 18, 2009

Sweet Action Brick

Too nice today to do anything but both bike and run. My legs were feeling yesterday when I was warming up for my 9.45 mile TT (from my house I can get this distance, the route is super hard with elav loss and wind at back on the way out so I would need a full 30 min warmup to nail this course). Anway here is the data

9.45 miles @ 24.3mph, cad 83, HR 157 avg. 13 minutes was Zone 4 though, just needed more warm up to ramp higher.

2:40 transition included the apartment parking lot and locking garage door twice so I was thrilled about that.

Run 3 miles in 18:45 (6:13 pace) 6:10, 6:13, 6:17 but the last mile had a net elavation gain so I could have a cool down. Avg HR was 165 and I felt pretty good and could have held 6:20's for at least a 10k.

After this week and my lack of biking I was pretty please with this workout considering all the fatigue. I really need to focus on the bike now bc ti is just sitting there waiting to get back to near where I was. I was also a low weight for the year and this is ussually a bad sign for a workout so another plus there.

Friday, April 17, 2009

Almost 4 hours on the Tri Bike

Went back out on the ride out towards the Swan Valley again a little easier and farther. WEnt 75 miles in 3:28:00 with a 19.8 avg minus just the cooldown and a HR avg of 125 which is 7 beats lower then last ride out this way. Right around 3000 feet of elevation gain which is mostly all done in the first 40 miles and then the rest of the way is into the wind. This is why harldy anyone trains here. It can be a mental and physical nightmare esp with the severly changing winds. I didn't bring enough food (left it sitting there) so had to pound a king sized Mounds bar and some fig newtons after the gas station halfway btu it took a while to catch up. My body hurt a little bit and my neck still sucks. Gonna concentrate on some intervals for the next two weeks now I think.

Thursday, April 16, 2009

Quick Update

Yesterday I found out I was missing two chainring bolts while powering up a 1/2 mile 11% grade (actual) on the cross bike so I had to quit and come home and then it was late and was dressed all wrong for anything else. Oh well Mon and Wed have this problem for only 4 more days.

Today hit the hills. GPS said 9.35 but I am putting 10 in the log for fatigue reasons and time bc this is what I use the log for. At least what the fatigue should be. There was 1400 feet of elavation so that is why I do this. Mountains make training science a little more artistic. I think thats why triathlon is so intriguing bc of the creativity allowed in training and planning. Racing becomes more scientific but also tremendously emotional in one way or another.

Tuesday, April 14, 2009

Track again

Mile repeats tonight. Cooler again. Felt cold during the first one (5:50, 5:39, 5:40, then 5:35 but I went out in 73 (was wanting 2:30 for 800 but the 2 "rabbits" were to fast for me) just to simulate the hurt of a race and trying to pull back and then push again. This was planned after reading all the NO race reports from both amatuers and pros alike. Seemed like a good time to do this bc I still had the motivation to beat the guys I ran slightly ahead of in the other laps. Total mileage 11.5.

Tonight marks the night I start the work for KS. My friend from track (4:09 HIM PR) is also starting now for Boise the same weekend and we are gonna help each other (If I can on the bike that is) Should be a brutal 8 weeks. WooHoo. I have enough base to crank this race out so I am not going to hold back training and really kick up everything that I can.

Monday, April 13, 2009

8 weeks

I have 8 weeks of real training left before the taper for Kansas. I am starting to think of a checklist of things i need to complete.

1. 40mile/8mile brick at race pace.
2. Five rides over 75miles.
3. Swim twice per week until then.

General things I want to do. Keep my run mileage up over 40 from here on in with at least 3 weeks at 50. I need to focus on getting my biking back and taking advantage of the good days outside.

Gotta start to focus back on nutrition and at work it will only be about the banana mango smoothies and plain coffee f I need it.

Man today was rough. Just felt very exhausted all day and pretty much binge ate after getting off work until now. Think it is just life and the baby catching up. I need to be OK with that at least one day a week.

Sunday, April 12, 2009

Mountain Run

Didn't feel like my 16 mile run today so I ran Mount Jumbo (1550 feet climb in about 2.2 miles) in 29:30 for the climb and a 1:15:00 run overall bc I know the hill would keep me honest and not just a turnaround at some point. Stayed at a medium pace instead of going all out.

Friday, April 10, 2009

70 mile Power Ride

Got outside today and killed it for 70 miles in Zone 2 with 22 minutes under. Kept a lower cadence and rocked a 21.9 avg before the cooldown. Felt awesome until about 2:35:00 in when I was just hungry and my neck was sore. That's something that just takes time. I tried to keep the gear a little too hard as to really stress my muscles as opposed to the muscle of the heart. This was the workout I was looking for. Almost 3000 ft elav change as well. a hill of 440 ft in 2.9 miles avg was 16.6 so even the slow wasnt too bad.

I think that I can get the bike back by the end of the month and really tweak it before KS so I can run afterwards. Gonna all be in the taper at this point and that feels good.

I hate Montana

Get up to ride and it is 12 degrees colder today at this time then the past 3 days, but the wind looks fine and the radar is clear and I am getting to go on my ride. Then I get ready and the temp drops a bit bc it is cloudy to the east so it will not warm up for a while. No problem I have my new cycling jacket that I am SUPER excited about. The zipper jams so unbelievably bad I break the pull tab part before I rip out a couple of the zippers and nothing moves. Jacket ruined. Too cold to continue bc my only other jacket cannot be taken off. Pissed. I better get to ride later today. Back home it is already 50 out so I wouldnt need that damn jacket.

Thursday, April 9, 2009

Brick Again and a swim

Swam yesterday. Got in 1300 yards with a 1:16 hundred which takes 5 seconds off my PR and for some reason this has been a good indicator of my swimming since I know I can always pounds out a hundred as fast as I can on demand. Don't know how fast it will be but mentally I can hit it the same each time. Did a hard 50 in about 36 right before is what gave me the idea to try it again. Think I will be reading in time for KS

Today I spent an hour on the trainer with 3 one minute intervals and some steady riding outside of that. The intervals where 29.0@141cad84, 30.9@142cad85, 30.8@144cad90. I needed the four minute rest after the second and third ones. These are where you can feel if you have the legs under you. Hopped off the bike for a 6.7 mile hilly run with one mid Zone Four, 5 minute hill in the middle. Had some steady running in there as well. Felt surprisingly well after 1:45:00 of work. Need to get a long ride in tomorrow to really make it count.

Wednesday, April 8, 2009

Tuesday Track

Nice weather for once. Still had gas problems so I need to start taking that simethecone. Anyway,did (800, 600, 400 with 60 seconds rest) times 3, with 4 minutes rest in between the three sets. Times 2:41, 2:00, 70 and 2:40, 1:59, 67 and 2:40, 2:00, 69. Those 800's are getting better and just about where I need them before I start upping biking and swimming mileage and I stop improving in speed.

Also got in a 1:30:00 trainer ride today for 27 miles with a lot of 60-65 cadence work. Starting to feel the legs again. Really need to remember to warm up when riding outside.

In other news I am sitting at 166.8 which is my low for a long time and it actually doesn't seem to be affecting me too much so I will just keep with what I am doing until June.

Sunday, April 5, 2009

Still Easy

Just the rides to and from work today. Gonna get back on it tomorrow. I think the key workout that I am going to do is 40/8 in Zone 3 and see what kinds of speeds I can hold. I should be able to knock these out in a race and will be a god way to get a long hard but not too hard that will still be working towards something. Will hopefully be able to get one of these out this week. Need to get the bike and swim going.

Saturday, April 4, 2009

Resting Thoughts

Taking it easy for 2-3 days and then going to start to knock out the biking and swimming while just maintaining the run and trying to hold around 35-40 miles of quality work. I feel like the run will be possible if I can have a solid bike like I know I am capable of.

Friday, April 3, 2009

Brick with Run Emphasis

After yesterday's easy but hilly 8 mile run I wanted to try and get some endurance work in. I hit the trainer for 17.6 miles in 1:00:00 and then got off for a 16.5 mile run in 2:12:00. Avg was 7:59 for the 16 with a HR of 144. I feel like this workout let me know where my run endurance stands without over stressing the body as I loose weight and build the mileage back up to at least 40 a week. The workout was actually fairly easy until about a little before the 3 hour mark where I just got hungry. This is a mental workout for me to test fatigue and a perfect endurance workout where you try and figure out when it starts to get hard so you can adjust your subsequent workouts.

In other news I was at about 172 pounds for my last 1/2 marathon and I am down 4 pounds since then and I am starting to feel a little more like a runner again.

Thursday, April 2, 2009

Trainer and Run

Yesterday manages 2:35:00 on the trainer and it was good and it feels like 3.5 hours on the road. Did some varying stuff but tried not to go too hard. Hit a hilly 8.1 mile run with 800 ft gain at 7:37 pace and did most of it at a really relaxed pace. HR was only 145 for the whole thing and I hit one hill hard and another medium for a good warm up since it was snowing. This is the run I have been looking for where I can go easy for that long and feel good at the end and have the pace still be good. Makes running enjoyable and I know this run is important even though the pace is relaxed. Can't wait to get on the road again as well. I also have a commute to work now and I am putting that in at 6 miles in 25 minutes in the log bc the route is difficult and takes that long.

Tuesday, March 31, 2009


Tonight was 2000 (3 min rest), 1600 (2:00 rest) , 1200 ,(1:30 rest) 800, (1 min rest) 400. I went 7:14 (5:47), 5:39 (5:39), 4:17 (5:43) , 2:48 (5:34), 1:18 (5:12). I had bad trotters (gas on the 1200 and 800 and a little on the 400) it was worst on the 1200 though.

Starting to feel like it is coming together bc even if I am not feeling it I can still get it done. The slower 1200 and coming back even though I was hurting and really tried to front load the begining means it is coming along. I am still a ways from going under 2:30 for the 800 repeats but I can see it maybe next year or 2 years from now.

The weather was snowing and nasty all day and then the big clouds rolled in so the guys in my group didn't show and the other guy did the easier workout option so I was all alone. Made it a little harder but still a good workout.

Monday, March 30, 2009

Tired Day

Tried to do the trainer bc the weather sucks so I was already in a bad mood. I get hot in the garage which is strange so I need to be prepared for that and not do any bricks until the weather gets better. At this point I feel like that is all I am waiting for and I am afraid it will never come. Just need to plan better and really hit just two bikes a week and hit those good. Only got in 30 minutes tonight bc I wanted to be outside and to do a birck but the weather sucks. Oh well, at least I learned something from it. I was also low weight and I hardly ever feel good when that happens. Sucks to try and loose weight for this reason and mostly this reason only. I could handle the hunger but the combo just sucks.

Friday, March 27, 2009

Long Run

Well, I wanted my gel by mile 2 and took it at mile 4 and surprisingly this was the lift I needed to make it. The trails were pretty soft and it was windy and cold depending on the direction so I was pretty happy with the pace and the level of difficulty. One big 300 ft hill of 1.4 miles at 4 percent grade that I took at pace Only got hard on the legs after 14 miles. Avg Hr was only 144 so that is also promising. I feel pretty good abotu this run since I worked today and the workout I had yesterday. Need to get a couple more bricks in and figure out a taper that works to be successful at KS.

Thursday, March 26, 2009

3 Hours on the Trainer

I dropped my aero bars 2cm before this workout as I have been working towards this a while and I this workout would definately tell me if I can get this aero. Did 10 warmup, 4x30min w/5 min rest (56x14,13,12,11), 10 rest, 5 minutes at 10 mile TT power and then 20 minutes cool down. The 56x11 for 30 minutes after two hours on the trainer was really hard and I had to really focus on form to stay bet 50-55 rpm. I kept all the intervals in Zone 1 excpet this one I got to Zone 2.3 in. The 5 minute interval I avg 143 bpm with a high of only 152 but it was tougher then that would show. I also did 80rpm for this interval so that was good. This was my longest on the trainer ever so that is good too. Needed a good easy 20 minutes spinning to feel better from this one. Should also be feeling this on my 15-16 miles running tomorrow.

Wednesday, March 25, 2009

Swimming Again

Well, I found a better time to swim so that I don't have to circle swim in a 25 yard pool and it was so much better. 300 warm up, 5x100, 200, 300, 2x50, 100, 100 cool down. Not really anything inspired other then getting comfortable in the water, pretending to swim down river, focusing on an easy long distance stroke that I can hold, and trying to get over 1200 yards of which I did 1600. Gonna hit 2000 next time working up to twice and 3 times a week like that hopefully as the race nears. Gonna wait for a month out to really ramp up the swimming bc I at least know that is one thing that works for me at races so I might as well do that and be able to work on my cycling.

Tuesday, March 24, 2009


Yesterday I did 30 minutes in a 56x12 on the trainer and alomst payed for it tonight. Tonight was 400 Hard, (6x800 at 10K or as fast as you can hold form), 400 hard. I was not feeling the strides at the beginning so knew it would be tough. Went out in 1:10 for the 400 bc it was supposed to simulate being fatigued. Then 2:47,2:45,2:44,2:44,2:45,2:43,1:24. Went out too hard on the last one. Had the usual 3 miles there and back as well. Felt good with the 16 miles and the bike workout still in my legs though. I was hitting 2:55-3:00 on these last year so I need to keep the longer stuff going and focus on the bike and the swim soon.

Monday, March 23, 2009

Rest Day/Weeks Preparations

Today I will rest or get on the trainer if I have time. Track tomorrow and a ride or run on Wednesday and a swim if Julie lets me. Thurs is the 4 hour ride which really needs to happen and then a 2 hour run again on friday. Gonna be pretty instense as I have full days on the weekend at work so Sat needs to be a rest day. I will decide about wednesday when I get up. It might be an early workout and easiest to hop on the trainer.

Sunday, March 22, 2009

Long Run

Headed out for a 2 hour run today and made it 1:58 for 15.6 miles with 1500 ft elevation gain. A lot of it was on trail. The garmin says 2100 but I dont trust the flat parts so I had up and subtract the highs and lows and see where that leaves me and it is around 1500 so I did at least that much. Felt pretty good and my calves are definately tired. Threw in four 7 minute miles at the end just focusing on stride like I was on the track. Kept the HR in zone one for 40 minutes and Zone 2 for the rest so I was pretty pleased about that. Can't wait for the trails to clear up. Should be ready for a tues-fri blitzkreig of workouts since I have to work full days this weekend.

Saturday, March 21, 2009

Don't go cheap on wheels and life reflections

Long post but important sometimes to reflect on reasons for things.

Well, got out on the road for an easy 4 hour ride but the rear wheel was not having it. Tried to true it TWICE to no avail as it needs rebuilt. Sulked home and pouted the rest of the day but took another wheel on my wifes bike and switched out the cassettes as she will only ride it on the trainer for the next year and the wheel is fine for that.

This gave me time to reflect on things. My nature and I need to be active bc it taxes my physical but even more importantly my mental side. I forget that being married to someone with bio and math degrees at the best Wildlife school in the world about to get her PhD at 27 requires me to get that mental struggle out on something as well. I don't think I could be married to someone like this if I wasn't needing a difficult mental challenge all the time. I checked some heller, rand, and huxley from the library and will use triathlon to fill that void that is working for 7.50 an hour and being theatened top be fired bc I answer the phone "downtown" instead of "trailhead" bc everyone knows where that Starbucks is.

It feels weird but I feel the need for the identity of being a triathlete or a biologist. I think it is the gratification as opposed to pleasure that I derive from doing either one of them. I would rather be suffering through an interval or sustained effort then sitting on the beach sipping a mai tai. The training provides a reward in its self that is outside of the normal pressures of life. I put it upon myself to succeed and I have my own rubric. It just happens to be that this rubric is pushed a little bit until I can start working on what are my dreams outside of triathlon of having a home that works to become sustainable (eco-village sustainable) or to work in wildlife or teaching so that I feel more rewarded then I currently do. I like the customers at work and can feel rewarded talking to them but management wants to to be able to work at 110 percent while doing so.

I will justify myself with this posting by completing a two hour run tomorow morning and enjoying every bit of it. (except the fisrt 1/2 mile, it is still cold and wet in Montana)

Friday, March 20, 2009

Swimming Woes

Tried to swim today and was going pretty well and then the 3 people in a lane thing started and I just couldn't handle it. To me it is like hiking on a crowded trail where there are super slow old people that you have to pass and runners that you have to let by and there are dogs and everything and it is just not a hike anymore. It would be like trying to run in a mall to me. Going to try and go again from 12-1 to see if it gets better. Can't wait to move to the midwest when I can get in open water again. I can't make it 20 minutes in a pool but I can do sets liek that in open water. Maybe why I have better times racing Iron distance then swimming 500 in a stupid pool. The only time I have ever had luck was in a not crowded 50 meter pool. Even the 5:30 am to 8 pool swim is super crowded too. Oh well. Good to know about myself at least.

Ironman 70.3 Kansas

All signed up. This means I can really plan. Going to let the 2 hour run do its thing along with the track workout and then a brick when the weather is good. May throw a run in or a bike in depending on the weather and then the 4 hour ride as well. Just gonna keep hitting these with some rest in there and hope for the best. At this point my run is developed pretty well and my bike is always not too far from getting back in shape so I will do some testing in the pool to see where I am at there. Just going to go at pace for a 500 at an effort level that I want to race at and test that about 4 times or more to see if I am improving. The bricks I may move the run down to 2 miles at pace just for the feel and so I can really focus on the bike portion and not trash myself too much.

Thursday, March 19, 2009

Brick Time

Went out for an 18 mile ride with a headwind the way back. Had to fully stop twice but I paused the computer til I got back up to 16mph bc I wanted to do a better course then a safe out and back without the stops. Averaged 23.3 for 46 minutes staying in Zone 3 for 42 of those and only 17 seconds in Zone 4 so that was pretty sweet. The weather was even not to my liking so that was even better. The run is really where I stomped it. My GPS gave me a reading of 26774 miles so I had to go back and check it a couple different ways on Mapmyrun and came out with 6:17-6:21 for 4 miles so I called it a 6:19 bc my I didnt come down the last hill so that I could get a cool down. This workout tells me I am in a pretty good postion on the bike to run after and I need to get more biking in and let the running take a back seat once the weather gets a little better. As far as the TT I think I could go with lower bars and maybe move the seat back 1/2 a centimeter. Anyway Looking pretty good as I only spent 1:30 in Zone 4 on the run as well. Still going to sleep well tonight.

Tuesday, March 17, 2009

New Blog

I am hoping to get some more comments and keep up with the training by using this blog so feel free to comment and check back often. There will be a link to my usual website but Google is switching stuff at some point so this is a different way of doing things for a while.