Race Calendar

This is the race plan for the first half of the year.

Feb 22-   UWEC Indoor Triathlon
April 25  Chippewa Ice Age 10K
May 9     River Falls Sprint Triathlon
May 16   Pace and Pedal Duathlon
June 7     Eau Claire Triathlon
June 28   High Cliff Half Ironman

July 25-Aug 7 some big mountain rides in CO and UT

Phillips Triathlon

Great weather for race day and I did pretty well even though I was miserable during the bike from a rookie mistake. 7th overall of 47. Highlight was T1 was 30 seconds and 30 sec T2 was as well which was :15 to 1:30 better then all of the other top 10.

Swim Goal: 20% off of leader. Actual was 22%. It was a point to point and Sat map showed 400 yards and I got 395 on my watch at a 1:43 pace. There were only 25 people in mt wave but it felt WAY more congested. Really need to get back to wetsuit size to be better with those type of conditions.

Bike Goal. 5% and 250 watts. Actual was 9% and 237 watts. 243 weighted and 22.1 mph. There was a decent gravel section leading out and into transition so happier with speed and watts then you would think. I used my Desoto Forza shorts for the first time and I tied them like I do with my jammers in the pool. (bought them when I was 18 pounds lighter.  It was like a tight belt on the bike. Pushed too long (2 miles) and threw up a little before untying a double knot.  Felt bad the rest of the bike. Did get 5th overall on the only Strava Seg (I created the three sports ones) so not too shabby.

Run goal: 12%  Actual was 15%.  Went 7:37, :27, :17 and was only passed by a guy who beat me into T2 by about 20 seconds. Stomach was still on a roller coaster from the bike. I was running on hate which worked pretty well.

Overall I was only 8% out of first so I feel like I was pretty balanced.  Still getting the bug back and just need to double down on the weight loss.

Link to results.

https://my2.raceresult.com/131230/?lang=en#1_7AAEAD

Phillips Triathlon Goals

At the Eau Claire Tri I was 29% slower then the top finisher in the swim so looking for 20% this time. I was 7% slower then the best bike so looking for 5% and I was 20% slower in the run so I am looking for 12%.  I think that would give me a good plan. Mainly I want 250W on the bike followed by sub 7 min pace on the run. I think 250 is a low goal and I plan on not going over 300 for much of the course.

I am down to 185 pound and I have been stuck here for a while but fitness is going through the roof.  We got a natural gas grill and have been eating healthier meals so I just need to check on the snacks and fuel DURING workouts better. I will try and get some more miles in after the Tri and camping in order to cut that weight back down. not sure what the plans are for the future but it would be nice to get some faster Olympic distance races in before tackling any 70.3 distance.

January Update

Went from 197.6 to 195.0 so not great on the weight loss front but I have been eating better and exercising  more so I will take it. I will have to make it more of a focus for February though. January brought with it 13 days of workouts so something I still need to work on but I am on a 7 day streak.

Bike: 234.4 miles with one ride over 50 and starting to do a couple efforts here and there.

Run: 20.1 miles with an actual track workout in there. It was just some 200's in the 39-42 range but it is a start. I think I am gonna try and stick with one or two of these a week with some stuff in the 6:50 pace range to get back a feel for it.

Swim: None yet but have started on bands.


Plans:  Really need to keep with the weight loss and then start looking at races. There is an indoor triathlon in Eau Claire in early March, a 7 mile trail race in April, a duathlon in may and an open water tri back in Eau Claire in early June.   Wouldn't mind a 5K in there as well.
This really means I need to look into getting back into the pool pretty soon.

Testing:  I need to get in a TT on the bike so I can see how low my FTP has gone. I am also going to need to figure out a running test for the indoor track but that may wait. Swimming I already have my 10x100 and 500 benchmarks so I will get to that at some point.

2018 Recap and Future Plans

2018 consisted of finishing my teaching license and starting as a teacher in Eau Claire. Training took a back seat to the early year stress (EdTPA which is the worst assessment for teachers ever) and my weight got up to 222.4 at the end of August. The higher weight definitely affected my motivation to workout and ride. My gut was also literally getting in the way based on my position. Since September I have lost an avg of .18 pounds per day or 1.29 pounds per week. Just gonna keep going on that. I am 46.1% of the way to my goal at only 45.2% of the time so a couple tenths ahead of the game.


Swim: I think only 3 swims for about an hour.
Bike:   2295 miles in 131 hours  or 47 miles a week
Run: 144 miles in 22 hours or 2.8 miles a week.


The main plan is to focus on the weight loss while getting more regular about workouts.  Main goal is to do the Eau Claire Triathlon on June 7.  I will try and get a race or two in before then and do some more Zwift events as well. After that I would like to hit some sprints and olympics with maybe a Half at the end of August or Sept if swimming is going ok.

Been a long time.

Started the month off at 221.4 pounds which is by far my highest ever. Ended 7.4 pounds down, .21 pounds per day or 1.48 per week, and 14.5% the way to my 170 goal. Out of the Obese category at least. It has actually affected my cycling and running with my stomach getting in the way cycling and legs getting trashed for days even though a run might feel good.

Starting a full time sub teaching position in Eau Claire teaching Physical Science to 8th graders and Earth science to 9th graders so I will have some routine and less stress (worrying about finding work is much higher for me personally).

Hoping to just get back under 200 so the workouts are not so bad, then keep rushing to 180. By that I mean the weight loss trumps workouts. a 8-10 mile ride needs to be fine mentally and a 1-2 mile run also needs to be. Also not worrying about pace. I have always had a habit of getting out of shape and being able to salvage it in a few months but this will be a long term process.

Planning on using some early spring and summer races as carrots for certain weight loss milestones. We will see how it goes. Here are my Sept totals.

Run: 6.7 miles in 1 hour.
Bike: 502 miles in 31 hours

Switching to indoor always takes me a bit to work up getting some bigger miles in.

Goal is another 7 pounds this month. Try and get some sort of workout in 6 days week. As long as I start it counts.

Deer slammed the car and took the bike off the top.

Click to enlarge the picture.


Well, as you can see there once was a bike up there and now there is not. (it was actually dangling off the back from a strap to the rear wheel rim)  Car is gonna be outta commission until mid Sept. bc they are somehow fixing it.   Already cancelled Pigman bc I wasnt able to even ride it until today and the race would have been Sunday with no rides this week.  I guess there is always next year for racing.

Wisconsin Plans

Work up this morning at 167.6 pounds. That is 13.2 pounds lighter then April 5 which was about 45 days ago.  I have been able to get my running to come around and my cycling is through the roof. A 22:07 or 27.1 mph on the bike for an out-n-back 10 mile TT is by far my best ever. Also got in a couple 80 and 90 milers at 20.5 mph getting off and feeling fresh. Running, I am up to a long run of 15 @ a 7:40 pace and my track 400's are right at 1:20. Mile is a 5:39 recently but altitude has never been my friend running. Haven't been in the pool much but that should come back quick with some bands I have been working on. Here is a tentative schedule for the year.

I am moving to Menomonie WI on June 10 with the kiddo for the summer as well so the first race will just be to get back in the swing of things as we will have barely arrived.  

June 14: La Crosse Olympic
June 21: Rockchester Olympic (tentative)
July 11: Phillip Chain of Lakes Sprint
July 26: Toughman MN 70.3
Aug 9: Red Wing Sprint
Aug 16: Pigman 70.3

January Recap February plans.

Recap

Swim 2:22:00 for 7400 yards (almost as much as all of last year!)

Bike 22:22:00 for 417 miles

Run 14:06:00 for 105 miles (24.5 a week)

7 days off

The beginning of the month was really icy and snowy so happy with the totals as my running and biking took a hit. Key workouts were 10x100 in 1:23avg on the 2 min. and a 100 all out in 1:15.

I was also able to get in 4 rides over 3 hours including one over 4 hours and one Z2 power and HR ride of 60 miles at 20 mph on the new bike. Neck still recovering but it was too fun. 

Had a duathlon and I went way too hard on the first run and bike and was in third overall and then faded to 9th. 24.5mph on a 3.3 mile leg dodging people and a decent hill thrown in. I think I can break through in the last event Feb 21 though. 

Main goals for Feb are to do another time trial to get numbers on the new bike now that I have some rides.  Really need to run at least 30 every week. After 30 the main goals are getting in some tempo, speed and maybe some long runs. Gonna try and take the weight down to 172 as well.  

The New Steed

I was able to pick up a size Medium Quintana Roo Lucero without a crank or wheels on Slowtwitch.  I have been itching for a Tri bike again now that we are out of Maryland and the 1 bike limit. I had to get a new seatpost but as you can see it gives a lot more options then the old style. Should be able to dial in a great fit. The frame is one of the lighter Tri ones around so it will be more then noticeably lighter then my Kestrel.
Specs
Zipp Carbon Vuka Base Bar and Extentions with Carbon Tektro levels and Lizard Skins wrap.
Zipp Alumina Clips (tons of adjustments though kind of a pain to change)
Dura Ace FD and RD along with brakes, shifters, and chain.
FSA Gossamer 172.5 cranks with 52/38 TT rings paired with a Sram 11-25 cassettte.
Fizik Tundra 2 Mtn bike seat with upgraded seatpost.

2014 Year in Review

2014 Year in Review
Swim 2 hours 27 min             8600  yards
Bike  287 hours 52 min          4811 miles
Run   75 hours 53 min           552 miles
1:14:00  weights
Total:     366 hours 12 min

Averages

1:00:00 workout per day.   

7:00:00 workout per week. 
Days off: 146

Weeks over 10 hours:  10

Weeks over 14 hours:    1

Biggest week June 21:31 March

Swim 165 yards per week. 716 a month

Biked 92 miles per week. 400 a month

Ran 10.6 miles per week.  46 a month

Triathlons: 0 completed

Duathlons: 1

Running Races: 2

Weight in Jan 173, Aug 187 end 181.

Well, another year of no triathlons. Moved to Utah this March and then got injured for the first time. Pushed too hard on the bike in the mountains after making too much of a change with cranks and cleats.  Took until Oct to get it figured out and it was pain to nothing right away after adding a small shim and most importantly Specialized brand show inserts when riding.   While in Utah my job was worth a ton if I did overtime and then I just didnt want to run in the evenings. Tried a couple times at 5 am but that was just not happening. Coupled with some family medical issues at home this year was as bad as last.   Did a duathlon in Denver in Dec and came in Top 10 overall with the 5th best bike on these numbers for the past two years is the hopeful thing to look at in the data.  Have a power test and renewed motivation under my belt. Now to just figure out how to get a medium size Quintana Roo tri bike so I don't sit up like a sail and waste 50 watts (about what I came up with from Strava files during the DU).

March Totals: Back in Cedar City UT

Moved back to Cedar City UT to start a new job.  It has been crazy windy here but overall pretty good. Set a new time record for a workout week at  21 hours 31min.
Total hours: 48 hours 31 minutes
Start weight was 171 end was 170.
Key workouts: 10x400 in 1:27 (1:26-1:28) end in 1:23
C Trail in 53 min from parking lot.
5k in 19:13. Uphill out in 9:45 back in 9:27.

Missed 5 days working out with 3 out sick and 2 out for travel so that was the most successful month ever for that.   Planned to have an easy week after the 21 hour week but then the weekend had terrible weather and the wind was so bad I couldn't even have the garage door open.  Weather is supposed to break soon so April will have a slow start. Really going to try and focus on getting some speed sessions in after work if the weather is nice. On the brink of breaking through and still being able to build this year.

February Totals

Highest volume February on record and highest volume Jan/Feb combo on record.

Bike   32:31:00              593 miles (MTB miles converted based on effort)

Run    10:43:00             80.7 miles

Total  43:14:00 

            The weather hit really bad and only 1 hour of that is inside workout.  I need to start hitting the weights a little more and try to get a couple shorter workouts in. I hate to say it but the power meter (well its low numbers) is keeping me from the trainer.  I need to get an FTP test done at some point but just dont have the motivation to do it inside. I just figured out how to get a screen down there (the laptop overheats).  

           My running needs to become more regular. Been running speed on Wed and long on Sun with the Boulder Running Company and that has helped a ton. I think all the volume at altitude and with it being all outside in the wind is really going to come around in the next month or so.  

           Weight is at 171 and I was 187.4 one year ago this week.  Starting to feel like 165 is within reach. Not trying too hard but just putting in the miles outside on the bike. Gonna try a 5K this morning just to get outside of my comfort zone running. 

January

Got in a tad over 51 hours in. 44 hours of outdoor riding and just 43 miles of running but that is coming around. Did a couple group runs and won two $30 Brooks tech shirts in a raffle from Boulder Running Company.  Did a 10x400 on dirt in 1:27 and went swimming once. 1:35 pace was fine but 1:22 was an all out 100. Considering my swimming the past two years this was pretty sweet. I need to get back on the bands like I started at the begining of the month.  Prolly hop into a duathlon at the end of Feb to see how I am doin.  Been windier then normal here and this week is going to just the the first true winter test. Did ten miles today on 4" packed snow and it felt great minus a pretty big blister on the toe.  

Starting to look for a job for the summer so might end of someplace else for a while so gonna try and be ready for anything. I think I will try a pair of Hoka One Ones if I do get a job to try and up the mileage running. 

2013 Year in Review

2013 Year in Review
Swim 4 hours 28 min                 15200  yards
Bike  246 hours 28 min     4824 miles
Run   85 hours 10 min 653 miles
0:44:00  weights
Total:     336 hours 6 min

Averages

0:55:00 workout per day.   

6:28:00 workout per week. 
Days off: 151

Weeks over 10 hours:  8 

Weeks over 14 hours:    1

Biggest week June 16:05 

Swim 292 yards per week. 1200 a month

Biked 93 miles per week. 400 a month

Ran 12.6 miles per week.  53 a month

Triathlons: 1 completed

Running Races: 0

Weight in April 192 end 172
Key Workouts:
Numerous Strava KOM's in DE,MD,PA area.

Quote from Last year.
"This was the year of moving to Maryland. Longest drought in blog history. Been battling with really hating this place. Workout wise the cycling is pretty good but everything else sucks.  Won't go too much into it as I am trying to stay positive but let it has worn on me and we still have a while left. Might end up being a whole year of no races, or 1 or 2 off key events."

Well, it didn't get any better. By March I had quit working out entirely and was up to 192 pounds and feeling really sorry for myself. A lot of crappy things happened with 3 of the jobs the wife applied for. Two were previous undergrad hires (which sucks bc when she was working at her undergrad she didnt even make the interview cut) and then someone with lots of money raised in the past.

We are now out in Littleton CO for two years and I think things are gonna turn around a bit. It was rough at first and I have NO idea what I will be doing for work here. The State Park stuff pays 9 an hour for nights, weekend, and holidays to be a Ranger. Well, onto training.

I have a powermeter bc my trainer fried and I was able to get a new trainer and a powertap with a Joule 2.0 for basically $150 out of pocket.  I also have a new GT Zaskar 29R mountainbike bc the kiddo and I do not have a car so I have to tow or push her to pre-k and any hiking or playgrounds we want to go to.

I am gonna start to focus on training just to have something external and under my control to focus on. Have some races lined up as well. We will see how it goes.
Goals:
Avg over 10 hrs a week.
Less then 30 days off.
Race 7 times.

St Peters Rec Plex Triathlon.

Swim 525 Meters:  1:40 per 100m or 1:32 per 100y (36 overall!!!)
Bike 18.1 miles: 23.4 mph (5th overall)
Run: 4.8 miles: 32:01 (6:40/mile) 29:31 adjusted (6:09/mile) (25th or 6th overall)
1:29:02       1st in 30-34 AG and 5th overall of 350 with one pro.

Link to results:  http://racesonlineresults.com/events/rec-plex-spring-triathlon/results/2013?page=1

Swim
Prior to this race I had swam twice in the past year for a total volume of 1600 yards for the year! The swim is in a pool and you go under the lane lines so it can get kinda crowded. At one point with only 5 meters left in the lane there were SIX people in front of me. I slipped in between 2 and then pushed the wall and went deep and came up first in the next lane. I passed prolly 18 people in the pool alone which is tiring.  I was SUPER happy with the swim considering my swim volume.
Bike
EDIT: After checking strava I noticed I did 1 mile more then at least one of the top bike times by the best biker in the area. The extra mile had a hard turn with water on half the lane and then lots of rocks before a turn around. So 4 extra 90 degree turns and slow rocks worth at least 3 minutes.  That is a lot more in line with what it seemed like with others. The course was flooded and there were no volunteers at the flooded section so this was just part of this race and no blame on anyone but it is really nice to know my bike was a lot faster comparatively that I had believed.
I passed around 50-70 people on the bike with slick roads. I would say 20-30 were riding on the left AND weaving. This coupled with the fact my legs never did come around from the past two weeks meant it was a pacing race.  I rocked out a 3rd, 4th, and 5th place KOM on Strava while biking so still a solid ride. Left about 3 minutes on the course on a good day.  Overall fairly happy given everything.
Run
I forgot my race belt and lost 30 seconds getting it (second time ever and the first was this race in 2004) and then went straight thru a turn and lost another 2 minutes. There was no sign at the turn and I looked at my watch for the first time and noticed I hadn't hit it with the race belt fiasco and that pause made me miss it.
This did nothing for my placement luckily and I was able to finish quite strong after taking forever to catch people I had passed a 1/4 mile back going 13min pace.  It was tough to keep it from sprinting in anger. Good lesson at least.
Overall
Since this was my first tri in over a year I was pretty happy with the results and no one younger then me beat me. Would have liked the bike to have been better but given the travel and weight being 192 in April I am just going to use this as a stepping stone. I think I could have done the same pace (minus the swim bc of sore arms) all over again about 10 minutes after finishing and I was running all around after finishing. I also feel really good right now.   Should really come around in about a month.

New Me Update

Well, everything is very surprisingly on track from my last post. From a high of 191.6 in April I was down to 177.8 this morning. There have been some workout sacrifices but nothing too bad. I will move from a little over 2 pounds a week to one pound a week.  Bike mileage has been good when I have not been running and I finally got it back yesterday as I was able to hang with the strong rider in the area on the climbs and even take a few pulls on a hilly 64 miler.  I also built a rolling out and back 2.5 mile section on a bike path for the running stroller. I hit a 6:53 pace with it so now I just need a track session.
We are headed back midwest in a few days for 3 weeks and I am going to try and hop in the St Peters Rec Plex Triathlon with about one swim session under my belt since June 2012 so that could be interesting.  We are looking at moving to Peru, NE or Sault Ste Marie MI and should know by the next time I post hopefully if one pans out.
Journey is now jogging a full half mile on the trails at about 5 mph or 12min mile. Her 200 on the track is a 1:06.

Fresh Start

Well, I will only say that living in Maryland has been the most depressing thing in my 30 years. I have gained over 20 pounds since november and almost quit working out. 190 pounds does not feel good even biking. I think with there only being 4 months to go living here I can just focus on training for where we may end up next.  I hope to hop into a couple 5ks once I get back under 175.  No tri's bc everything close is over 200 for an Oly.

Going to try to update monthly if things go well. Just need to take it one step at a time for a couple months and get ready for summer training when I should be able to sign up for the next race this fall.

2012 Year Totals

Swim 10:33:00                  30750  yards
Bike  253 hours 31 min     4751 miles
Run   158 hours 17 min 1218.1 miles
3:18:00  weights
Total:     422 hours 21 min

Averages

1:09:00 workout per day.  Up from 0:53

8:08:00 workout per week. Up from 6:53

Weeks over 10 hours:  14 Up from 11

Weeks over 14 hours:    5

Biggest week Jan 14:48 Down from Jan 15:31:00

Swim 591 yards per week. 2562 a month

Biked 91 miles per week. 396 a month

Ran 23.4 miles per week.  101.5 a month

Triathlons: 1 completed, 1 DNF

Running Races: 2

Days off: 96
Workouts: 425
Begin weight 186 end 184, low 168
Key Workouts
 10x400 1:15 avg (1:13 low, 1:18 high) after 2:30 trainer at 185W
20:59 stroller 5k in middle of run
100M in 1:08, 400M in 62 secs
 10x100 on 2min avg 1:16


This was the year of moving to Maryland. Longest drought in blog history. Been battling with really hating this place. Workout wise the cycling is pretty good but everything else sucks.  Won't go too much into it as I am trying to stay positive but let it has worn on me and we still have a while left. Might end up being a whole year of no races, or 1 or 2 off key events.

Review time. Strava was the big find and I knocked out a lot of good KOM sections.  Fun to have something to shoot for when not racing.  I did start to do better when not focusing on weight.  Drinking is going to be highly reduced for 2013 as well.  Not much else to say bc nothing really happened.
The  10x400 1:15 avg (1:13 low, 1:18 high) after 2:30 trainer at 185W was on Thanksgiving so I definitely have the tools right now so just need to stop feeling sorry for myself.

Quintana Roo pics

Here are good pics.