No work until April!

Yesterday was my first day off work and start of stay at home dad.I did work 2 hours but I still got in a 60 mile bike ride. I am weighing in at 170.3 (pizza) so I am looking to get that down under 168 for the winter. I hooked up the stroller to the bike and took it for a 90 minute ride hitting all the big hills in town. The rest of Oct is jut gonna be getting used to being able to workout quite a bit and getting food going again. Will also have to see how much the kiddo wears me down. I am sure that will get tougher as the winter rolls in.

I am going to have a pretty regular schedule bc the wee one is in day care for 5 hours one day a week so everything will revolve around that. Next week I am gonna start really getting in the long run and may do a simulated half ironman on my b-day. I am also looking to hit the pool 4 days a week and run 6 with 2-3 bike rides in there. The bike rides will be pretty specific and so will the swims. I am going to focus on mileage and a track workouts. Not much else to report on right now.

5K Race Report

The race was the Parowan Fall Fest 5K. I rode my bike 21 miles in 1:15 out to the race site (all uphill into the wind so felt more like a 25 mile effort). I was still hacking up phlegm on the way out so I decided to just race as hard as I could. The whole high school cross country team was there and I said I was worried about them and they said they were worried about me bc of my triathlon shirt. I thought that was really funny.

The race started really hard and I was immediately in 5th position. I moved up to 3rd my the 1/2 mile and got stuck there. The race was a little chilly and at 6000 feet. The first mile was a 5:37 (downhill) and then it just slowed from there. a 6:19 and a 6:39 and a good kick meant a 6:10 pace for a 18:47 which was a minute off first and about 7 seconds off second.

Best of all I WON $50.00, a $5.00 gift cert to a local store, and a cookbook written by the community. I am supposed to spend the 50 in the town (2800 people) and I will, just slowly, bc I hit up the local bakery quite a bit and bring people out there all the time so I figure I do my part for local business.

I got to see some big wigs that I work with so that was fun too to show we can all get together and not argue about prairie dogs all the time. I may do a 5K this weekend that has an uphill start which works better for me. I am already ready for the tri in Nov.

Swimming and Track

Finally got back into the pool. Just 1200 and 1500 each day. I am almost hitting the times that I hit since I was last in the pool. May!!! Eikes. I need to really stay on that if I wanna call myself a triathlete.

My track workout was cut a little short bc of the downpour of rain just getting to me (been raining, and I have been running in the rain for days) I did 6x400 a little faster then the planned 10x400. Warmed up pushing the stroller and then dropping it off and doing 2x100 in 18 secs each. Times were 86, 83, 82, 79, 77, 74. I was really pleased with this especially since the 5700 ft of teh track really gets you on these. My HR got up to 176 on the last and 174 on the second to last. That is super high for me but didn't feel that bad. I think that is a good sign and will really look forward to racing at 2800 for my tri in Nov.

I have a 5K this weekend and really want to run under 18. I am planning on biking 60 the day before and then 21 out to the race so it should be a good goal. I cant waste a day off with the baby at daycare. Not really too concerned about times at this alt esp after watching the US indoor champs at this same alt. Just slower. Can't wait to crush it lower though.

September Totals and an "I'm back" bike ride.

September Totals

Swim 0:30:00 1200

Bike 7:32:00 136

Run 13:29:00 98.8

Total: 21:22:00

Days off: 16

Workouts: 18

Key Workout: None

Dislocated finger and family Stomach flu means little biking and 10 days lost running.

Work was also pretty long.

Man, this month seemed terrible but then I look at how many days I had off (nine was most all year in a month) and then to almost hit 100 running is pretty good. Had quite a few 10+ mile runs in there. The stomach flu effects lasted quite a bit longer on my GI then I had hoped. This really make me pull back and some days I just felt tired.

The first workout of October was a controlled 53 mile bike at 21mph with some easy spinning in there. One of the best bikes I have had in a very long time. If I can get that natural ability back trained I should be able to rock some races. The one swim I did went very well as I was almost where I left off.

Sept Goals

Swim NONE (WIN, I got one swim in!)

Bike 300 (DRAW, w/o stomach flu would have had it)

Run 135 (DRAW/WIN, w/o stomach flu would have had it and then some)

Oct Goals

Do two 5k's of which I want them both under 18.

Swim 15,000

Bike 300

Run 140

IM St George a No-Go

Cost IM Non IM

Race 629

Wetsuit 180

Helmet 120

Fuelbelt 50 50

Shoes 100 100

Nutrition 50

Tires 140 30

TOTAL $1269 $180

There is also the problem that my front wheel is a cyclocross wheel. I feel like I am unfortuntately at the point in the sport where a couple pieces of equipment can really make or break me. Mostly in the terms of risk/reward. I feel like I would need to race at a 1-2 out of 10 good finish to walking ratio then the 9/10 ratio that I could go with the equipment.

I really like the science behind the sport and the cost/benefit of a lot of things like positioning, in training, and nutrition but there is a point. I think that a new wetsuit (mostly fitting, i bleed in 3-4 places every time i use it even with chafe stuff)) and aero helmet (also for warmth as that is a big limiter for me) are huge. At least 3-4 minutes on a IM swim from the wetsuit as it would also help with the cold. The helmet should provide 3-5 minutes depending on speed. Then there are just a couple more things like new race tires (mine are 7 years old) and more gels and stuff to train with that I can normally stay away from. I also think my budget for the items I want is pretty low so its not just that I want the best but rather those are just the cheapest.

I am thinking about getting these two things and going for Branson 70.3 when I return home.

August Totals and Dislocated Finger

First the dislocated finger. I did it catching a nerf football at the company picnic. Nothing I wouldn't do again and I would toss this ball to my 20 month old. Silly and just caught it all on the pinky. This is not the actual x-ray but it looks EXACTLY like the one I had. Pretty gruesome actually. I still haven't really felt any pain. Just a 1 out of 10 so far. I hope my super healing properties work on an injury like this. The doc said it might and that it would prolly mean it would be super duper stiff though. Was able to do 4 pull-ups today and push the stroller 9 miles so training should be fine. Should be able to ride by sunday. I have to have the brace on for 6 weeks though! So swimming is out of the question. Will prolly bring the bands back out.

August totals.

Swim 1:25:00 3700

Bike 29:03:00 527

Run 14:55:00 112.5

Weights: 0:10:00

Total: 45 hours 33 minutes

Days off: 8

Workouts: 29

Key Workouts: 8/26: 7x1mile @ 7:30-0:10 until 6:30 (7:20, 7:10, 7:00 ect) all on a hilly grass course in Vibrams. That was the "key" part if that workout.

August goals.

Swim 20,000 Big FAIL (No motivation without race)

Bike 350 Big WIN Got some good miles in this month

Run 140 Small Fail Not too bad.

This month I ended up with a fairly good volume. I lost a lot of motivation after deciding not to race a sprint in early sept and a half iron late in the month. In lieu of that it was a pretty good month. Feel like I finally got in some cycling since the baby came along. Feeling like I will be ready for IM training. I have been building a training program that really starts in Oct and then runs until mid Dec and then a month break before kicking it up again. I will post that in a few days prolly.

Sept Goals

Swim NONE haha stupid finger.

Bike 300 This could be lofty with camping for work or pretty low.

Run 135 Really need to hit 40 a week to be ready for IM training so this is the main goal.

Weights are going to start up again. This I mainly want to get in some good sessions. Oddly weights are more qualitative for me then anything as how intense and how they fit into the week.

Racing plans IM in the works?

Looking at my race calendar and our life calendar it seems we will be in Cedar City until next August. Now Cedar is a pretty sweet place to train esp with the escape to St George in the winter to bike bc the running here is awesome weather wise. Going to Vegas or Salt Lake for a 1/2 ends up being a 300 dollar weekend though with the hotel (camping is nil) and gas. IM St George suits me and gives me a shot at a Pro Card which I so desperately want.

So last year the top AGer was a ski world record holder looking for a pro card and the second guy is an ex top 5 IM pro who is 40. Given that the time for a top three is a 9:41 or a 9:35 first, and then it jumps to a 10:01. This year was also cool and calm winds (which a lot of people would be suprised to hear).

Ben Hoffman raced a 4:53 for the bike loop. Give him 2 minutes per 10 miles and that puts me at a 5:15 bike since I have biked with him and only lost 15 seconds on him in a sprint of 10 miles. The best AG was a 5:08. I think at 1 minute over 5 miles has got to be possible for me esp given the course. 21.3 mph even on a tough course just does not seem that daunting given the long rides I would need.

Give me a 1:05 with a 5:15 bike I really think I can hit 7:30's on the run bc that has been my breakdown pace lately which may be my best training development recently. With 6 min worth of T1+2 that puts me at a 9:42:45. I would be gambling that those big names like chesney or hola show up and I think that is gonna be the case as the race has not filled yet.

I will keep you all updated about how this goes. The other thing is that as of Oct 15 I will be a stay at home dad again until next April it looks like. The job market in Cedar is terrible but the wife is teaching at Southern Utah Univeristy so she is getting a TON of experience so I need something to get me through the winter bc my personality is like that of someone getting a PhD. Any comments would be welcome or any advice from my training. I plan to do a 2 month swim/weights block and get in some big running miles while keeping the engine on the bike reving but not worrying about many miles. Mostly 40 min workouts and then the long rides until spring. I also HAVE to get to 162 pounds. If I get there then watch out. My 182 from last august to 167 now is crazy awesome but now every pound feels like my run is gonna break through especially if I can fuel properly instead of being hungry all the time.