Tri - Runner's Roost

Going Great

2008-07-19T11:35:00.003-07:00

This week has produced some great training for me.

On Wednesday I got my longest swim ever. Feeling great with that and the start of my vacation I pushed on Thursday - doing my brick workout. It was a good feeling to get off the bike and go for a run. I was pretty sore and my legs felt very heavy. Nothing like I was expecting. I thought my legs would be a little fresher. But I pushed a slow pace and and pushed past the pain in my legs and hips.

On Friday - yesterday. I got called off of my part time job, so like any good athlete I substituted a run. I found that I am going no need to have some new shoes soon. Anyway, I got in one of my long runs. I complete 12.5 miles. Not a fast one thought. My R hip and R knee hurt most of the way. That is usually how I know it is time for new shoes. So I slogged my way for 12 miles. I ran all over the city - doing almost a complete loop to get the mileage in. Afterward, I felt great, my legs did not cramp like I was expecting. I got in plenty of fluids afterwards and during the run as well. Stopping at the store and picking up a refill of gatoraid. The weather has been very hot here in Southern Colorado. Yesterday was above 94 degrees.

So I got called off again this morning. Geez I bet you can't guess what I did to past the time. I left early this morning to take advantage of the cooler weather. I got in a 50 mile bike ride this morning. The ride out was great, I felt great and pushed the hills as much as possible. I knew there was a tailwind too so I took advantage of the help. Turning around I was prepared for a long struggle to get home. And it was. I checked the weather when I got back and the average wind speed was 10 mph from the west. Yup, I was heading straight into it. So I kept the gear low and tried to keep my cadence above 80. It was a great training ride. The hills hurt more on the way back and I did cramp up about 5 miles out of town. I stopped, stretched, then pushed the last 5 miles into town.

This week will be slow for training since I am working some long hours. But I will get in what I can, whenever I have some time off. Work at my part time job is needed if I am going to be able to afford new running shoes and new cycling shoes for the big day. Plus I need the money to get out there as well. So work is needed. And so work I will.

Long Swim

2008-07-16T08:56:00.003-07:00

Well I am starting to finally see the fruits of my labor.

This morning I had a great swim workout.

Let's begin with yesterday first though - I did get in a good long hill workout on my bike. 6 x 5minute hills with 3 minutes of active rest. I felt very tired after finishing up that workout. Then last night I had a good interval run workout with 12 x 1 minute VO2 max sprints and 1 minute rest periods. I was pretty tired last night and after eating dinner I passed out on the bed.

This morning was any other Wednesday swim day. I planned on doing my long swim this morning and that was scheduled as:

200 - warm up

2600 - aerobic long swim

200 - cool down

I finished my warm up and set my stopwatch. Off I went on my long swim. I think the hardest part about a long swim in a pool is keeping track of my laps. Occasionally I would forget where I was and have to start with my last know lap. That did not happen very often. About half way I had to catch myself - I was falling into that sloppy form style. I got to 3/4 of the distance and started to pick up the pace. I added another 10 lengths in the pool since I felt pretty good overall. My total for the intervals came out to about 2800 yards. and I could have gone farther. I wasn't completely used up yet.

Tomorrow I will be doing a Brick Workout in the morning and possibly doing a long run tomorrow night. I am still struggling with the long runs but I am being persistent about getting the runs in.

I will be working a lot more in the next month to be able to afford the trip out to OKC. So I will have to be training either late at night or very early in the morning. Should be interesting. I did find a 100 mile route for my bike that will work into my schedule. I will be doing that in 3 weeks. This weekend will be 80 miles on Sunday - OOOO now that sounds like fun..... for now - hey! Keep up the good work.

Buffalo Creek Xterra Race Report

2008-06-22T19:35:00.004-07:00

The 2008 Buffalo Creek Xterra was held on Saturday June 21st. The race was everything I expected and more. Let me elaborate ---->

We (my girlfriend and kids and I) left on Thursday evening for the campground around Lake Wellington. We got there just before dark and were happy to find out the we would be able to camp with the volunteers setting up the race on Friday. I had e-mailed the Race Director and found out the we would be able to help set up on Friday. He graciously paid for our camp site for the night. We got a temporary campsite for the first night and set up camp - we were tired and hit the sleeping bags early.

After a restless night's sleep - yeh, I forgot how hard the ground actually is. I awoke early and headed down to the lake to find Robert - the Race Director. I found him easily and got my first assignment - tearing the safety seals off of Gatorade bottles. That was fun "NOT" but after 2 blisters and help from Kim, my girlfriend and several other people we got all 5o0 bottles done. After that we help with a variety of projects and had everything set up by 4pm. After that I talked with several of the other athletes and got pointers for the bike course. I did get in a 1/2 mile practice swim as well. the lake was perfect. Temperature was about 65 degrees and very calm. I then worked on my bike and got everything ready for the race. I fell asleep early.

I slept better - guess the rocks got softer overnight. I woke up nervous with jitters in my stomach as usual before a race. The transition area filled up quickly. I think a major part of my anxiety came from the fact that my bike was not built for racing, downhill extremes, or any hard riding. That is what the warning on the front fork says. Everyone else out there had bikes that could survive this kind of race. I had a bike that was built to go to work and back. I was worried about folding the front fork over.

The race started on time - good thing because I don't think I could take waiting anymore. I was finally in the water and on my way. My swim was right on - I felt great..... the water was wonderful and my stroke was the best yet - my breathing was calm and rhythmic. It was a 2 loop swim with a short beach run. The Race Director offered to anyone that if after one lap you could not go on you would be able to do the short course instead. That though never occurred to me. I hit the beach ran to the next buoy and back in the water. I wanted to go the second lap - it felt good. I never thought I would be saying that about swimming.

I got into transition and felt great - I took my time and put socks on so that my mountain bike shoes would fit better. I grabbed my stuff - gave Kim a kiss and headed out. Knowing she would be there when I got back was a big drive to finish. The mountain bike course was brutal for a street triathlete. It started with the 4 mile "Buffalo Plunge" a hair raising downhill down a forest service road with washouts all over the place - I saw to athletes with severe road rash on the way down. Somehow I survived the plunge and then it was uphill out of there. I cannot begin to describe the course except to say that it was mostly on single track bike paths through the woods, over rocks, with some very steep uphills that needed to be walked, and a lot of granny-gear uphills that I survived somehow. I don't know how I made it through most of it because it is all a blur in my mind right now. The last 4 miles consisted of going back up the "Plunge". In the smallest gear that my bike had a pushed and pushed and pushed till I thought I would have no more. I was surprised at the amount of riders I passed on the uphill, many walking their bikes up the hill. I finally got to the top and headed to transition.

Kim was there waiting for me - I knew she would be. She is so good to me. I got into my running gear and with another kiss I headed out again. the run was very hilly at first - after about 1/4 mile I cramped in the quads. I was surprised it took so long. figured I would cramp a lot sooner. I walked it off for a bit and then started running again till the cramps came back. I was drinking loads of water and Gatorade. Finally as I got to the top and got some downhill in the cramps subsided some. I was then off and running finally. The run was absolutely beautiful. I ran next to a waterfall and a stream for a good bit. I finally got to a point where I could see the lake and ran down to the lakeside road. Knowing it was almost over I got into a rhythm and passed several runners that had slowed down. I got to talking with another runner and we encouraged each other and ran the last 2 miles together. Finally within shouting distance of the finish line I kicked it out and finished. And there she was again - waiting for me. I sure do Love her.......

I finished the race in good form and feel pretty good today. It was an experience that I would love to try again. with a better bike that is. It is a lot more challenging than a regular road tri. I did like it a lot. I did not place, but that is not what I expected anyway. I enjoyed myself and got the experience that I was wanting. Along with a lesson on mountain biking. I got the shit scared out of me on those downhills. God - I Love This Sport !!!!!!!!!

Sore and Tired

2008-06-04T14:18:00.003-07:00

Well the training program is in full swing, and boy can I feel it.

To get caught up again;;;;;

Last week was my yearly visit to Boulder Colorado for the Bolder Boulder. This was my 5th race. It still amazes me to see that many runners and walkers in the same place. This year was no different with over 53,000 runners. Where are all these people when I need someone to run with?

I ran the race with my 11y/o grandson. He really ran a great race. For 11 y/o he pushed hard and we kept up a pace of 8:57min/mi. finishing in just over 55:30. For once it was a cool day to run, well---maybe too cool and rainy at the end. We were unable to enjoy the Expo afterwards. All in all, it was a great race as usual - if you have never done the Bolder Boulder then plan on it for next year. It's a fun day for all, runners, walkers and bystanders.

My swim training is progressing nicely. I am pushing total workouts of around 2600 yards. My aerobic sessions are now in the 2000's. I am still and always working on form more than speed. i feel the the better my form is the faster I will become. I have not had any open water practices yet but I am working on putting a few together.

My cycling is going OK also. I have had no trouble on the bike this year so far. Just a few flats but nothing else. This weekend I am suppose to do a long ride of 3 hours. I hope the weather holds or it will make for a sloppy ride. Tonight I am riding with the Canon City Cycling Group - They usually have a great turnout and ride pretty aggressively. I usually push myself faster and harder with the group then when I ride alone. I did notice that is is time to buy tires again. Seems like I am always buying something for this sport.

My running is going fine - I guess. I am not progressing at the rate I should be. I still feel slow - and long distances are a struggle. I am trying to push harder but I still feel clumsy and slow when I run. Thinking about running a marathon after a bike ride is still worrying me. But with perseverance over the next 3 months I hope to make up for it. I know that the Ironman will be hard and torturous - I just don't want to drop out.

So I just keep plugging along - I am starting to work on my nutrition better. I still hope to lose a few pounds before the race - but would like to be a little heavier going into the Ironman race than I was on the 1/2 Iron. Just so that I have more fuel for the long distance. The summer is here and the sweating will be bad. Hope everyone is enjoying the year so far. Until next week - CIAO !!!

Race Report

2008-05-16T08:58:00.004-07:00

Well it's been a long week. I am tired and sore and still training as hard as possible. the weather has been nice out here in Colorado except for a few showers. But at least it's not hot yet.

Last weekend was my first Triathlon of the season. This was the Littlefoot Triathlon held in Morrison Colorado. It was an open water swim of 750 yards, a 15 mile bike and a 5 K run.....

I always get nervous on my first triathlon of the season. I don't' know how many other athletes get that way every year. It seem kinda natural to be a little nervous. Questions tend to pop into your head..... have I been training enough?, am I ready for open water?, is the equipment ready?All of these questions tend to take up a lot of room in your head. Trying to focus on the race and your mindset is harder to do on the first race of the season then on any others.

The morning started out great, there was a light wind kicking up the waves a bit on the lake. I was able to pick up my packet early since my girlfriend and I spent the night sleeping at the local campground. I got my packet, body marking and headed to transition. I had the same area in transition that I had last year. I like being on the end, that way no one is next to me at least on one side. I got into my wetsuit and headed down to the lake.

The water was pretty friggin cold!!!! I believe they said it was around 59 degrees. I wore my ORCA wetsuit - sleeveless, smart move!!!!. Most everyone else wore full wetsuits. I got in and started a swim - the cold hit my face and wow - that woke me up. It takes your breath away. the same thing happened last year so I was ready for the shock, I promised myself I would not let it slow me down this year. After a quick swim I got out and huddled like everyone else on the beach.

The Elite/Pro athletes got to take off first. They were pretty fast, although we watched one of the get fished out of the water. I don't know what happened but imagine that he might has lost his goggles or something. The younger men and women went next and the 40+ athletes went last. Are we that slow? Once in the water getting this race started I felt better. Although I had to hold up a couple short times to slow down my breathing I did get into my rhythm fast than last year. The course was different than last year, I think it was longer as well. There were quite a few swimmers picked up this year. but I swam well and finished the swim in 16.53.

I left the water glad to be finally out of the extreme cold. I could not feel my feet at all. My arms and hands were numb and I fumbled to get off my wetsuit. In T1 I stripped my wetsuit off and put on my helmet, gloves and attempted to put on my cycling shoes. I brought the wrong shoes with me - I had my road shoes not my triathlon shoes. So when i went to put them on - guess what. Wet feet do not go into regular cycling shoes well. I struggled for what I thought was an eternity to get them on. I finally go them on and headed out.

The bike course was great this year. They changed it from last year. The course was a little more difficult with S turns and some technical riding. Some short hills and some longer grades. It was a 2 loop course for a total of 15 miles. I still could not feel the bottom of my feet.....I pushed as hard as I could muster. I figured I had a lot of T1 time to make up. I was able to pass a lot on the hills. I pushed every hill in a standing position, gaining ground every time. I finished the bike in 50.25 for 15 miles. That placed me 1st in my age division for the bike portion.

T2 went a little better, I was off of my bike and running in 2:09. Still not real fast but those darn shoes did not come off any easier than they went on. Out for the run, I left transition.

The start of the run was real weird. It felt like I had golf balls in my shoes. I was unable to feel the bottom of my feet. I just kept running but it was real weird - almost like running without any feet at all. The problems is it really messed up my stride for the first 1.5 miles. Finally - I could start to feel my feet. They were at first painful - but being able to feel them - I could finally concentrate on my stride and I opened it up. The course was was a 1.5 miles loop. With the second 1.5 miles being downhill a little. I felt good as I crossed the finish line - glad to have the first one out of the way. I finished the run in 27:34 or 8:50min/mi.

My total time was 1:41:40.5, this placed me in 4th in my age division. 1 place out of getting a medal.This my best finish yet. After looking at the results - I found out that the difference between 4th and 3rd place......was the 2 minutes - about the amount extra I needed to get through T1. Lesson learned - I could have placed if I would have had my triathlon shoes... Bummer.

But I am pretty happy with my results. I proved to myself that I can compete, that I can at least put pressure on the faster athletes. Who knows what the future could hold. So I have been training hard this week as well. I gave up my Monday evening Spin Class so that I can have another day of cycling. I have not been running as much as I should be but will start concentrating on the run more from here on out. I did get in a one mile swim this morning in the pool in 24 minutes. I felt good afterwards. I need to get in the open water again soon. I know now that I have to work on my transitions as well. The time is right, this is my year. Look Out -----Here I Come........Ciao!!!

Update and Product Review

2008-05-06T20:32:00.003-07:00

Hello Everyone.

It's now May - God, where does time go anymore. It just seems that the months go flying past faster and faster.

So I think I am now on week 5 of my training. This week starts another buildup. Last week was my recovery week. Some recovery - I pushed pretty hard last week.

I just want to apologize to anyone that I ever talked to that road mountain bikes and I told them that road cycling was harder. Why do I say that...... Well, I mentioned in my last update that I signed up for an Xterra Race right... So Sunday I decided to try it out and planned a 23 mile ride on some local trails.

That has got to be one of the hardest 23 miles I have ever done. I was pretty much toasted by the time I got back to the house. I was sore, sweaty and dirty. My bike needed a bath and so did I. It definitely will build up my legs in a new way. I need to keep this kind of training up - My legs will be stronger for my road rides.

My runs have been doing OK. Today's run was a little on the slow side but my legs are still wasted from this weekend's ride and last nights Spin Class. I am able to get them some rest tonight though. I need to start getting in some long runs pretty soon. This Friday I have an 8 mile run planned.

This weekend is my first Sprint Tri of the year - LittleFoot Tri in Morrison. This is a 750 meter open water swim, a 12 mile bike and a 5k run. The water is suppose to be at about 60 degrees. This is the coldest swim of the year. Last year I did not do so hot in the swim. The coldness of the water caused me to lose my breath early - I think this year will be different. My swim has improved greatly since last season.

That brings me to my Product Review: this product rocks - if anyone swims multiple laps in the water - bored. Then, this is for you.

For my birthday my girlfriend gave me the H2O Audio Waterproof Case and H3 Headphones. I was a little sceptical about the product at first - but I am here to tell you that this product is top notch. It worked very well swimming laps in the pool. The headphones were very comfortable, an work very well. The sound was pretty good for being under water. Occasionally the sound was muffled when water would get in during flip turns but most of the time the sound was great. The case itself works very well - the controls are easy to use. All in all I will give this product 5 out of 5 stars.

So I am going to finish up this week and work on packing for Sunday - My transition gear needs to be checked out. I will be leaving on Saturday night and sleeping in my new Tri-Box. The Honda Element, Perfect vehicle for crazy triathletes like myself.

Tuesday

2008-04-29T15:59:00.002-07:00

Busy day at work. I sometimes wish I could quit work during workout months. You know --- just work the winter months.

Anyway - I had a great swim yesterday. I am still feeling fresh in the water. My stroke is pretty much right-on but I am alsway trying to tweak it a little for more power. Tomorrow i'll be back in the water in the morning. I do enjoy pool days.

Ran this morning and I felt pretty good for a change. I am still working on form. Today I did 45 minutes of running - it was suppose to be a foundation run but I ended up doing some hillwork also. My pace is up from last year - at least it feels like it.

Tomorrow night is another bike ride. I am going to try and get in 1-2 hours after work. I have both of my bikes tuned and running great.

Well that is about it - O, there is a little news - I signed up for an XTERRA race in June.

WHAT !!!!!!!!!!

Yes, I signed up for an XTERRA triathlon in June. Could have gone for the short course but NOOOOOOOOO. I have to sign up for the XTERRA distance. The race is on June 21st. It's called the Buffalo Creek Triathlon. (that would be 1 week after riding a century) Duh!!!

It sounded like a lot of fun and I need a challenge if I am going to keep this workout schedule up. So now I have something to scare me into pushing myself harder. The XTERRA is a 1 mile swim, a 20 mi off road ride and a 5 mi run. How long will it take me to go 20 miles on a mountain bike I have no idea. But, the ride should not be boring. Anyway - it will be a fun weekend.

Anyway - got to go. Keep working towards a goal - never - ever, say QUIT !!!

Tired Legs

2008-04-24T20:27:00.004-07:00

Well I am now in the 2nd week of my training. So far I feel pretty good except for the fact that my legs are pretty tired today. Let me describe things to date.

SWIM:

My swim is coming along great. The distance has increase a little this week. My workout this week is consists of 350 warm up, 8x25 drills, 4 x 150 intervals, 8x25 kick and another 350 of cool down. Tomorrow is a long swim of 1400 yards without rest. I am feeling pretty good with the swim except on Wednesday i felt real heavy in the water, that is probably because of my birthday party the nighit before - just a little too much food and drink.

BIKE:

My bike workouts are still a favorite - although with the wind we have been having in Colorado I am getting more of a workout than I really wanted. Man, I hate the wind, no matter what direction that I go I feel that the wind is in my face. Yesterday I rode for 90 minutes - 30 minutes out and 60 minutes back. The wind was at about 10-20 mph constantly. That makes it 2x the work that I want.

RUN:

My run is getting better. I did a brick early this week and felt great. I am running at an average of 9:05 min/mi. That is pretty good for me. My legs are feeling tired tonight but I should be ready for a long run tomorrow. I feel that my pace, cadence, and form are coming together well. I just hope that my body can keep up with this training schedule.

Speaking of my body - I did just turn 44 years old. An average guy at 44 is settled down, sitting back, working a regular job and getting fat. I see guys in my office day in and day out that are my age. 90% of them are overweight and miserable. Here I am busting my ass day in and day out to do what - an Ironman? I must be fricken nuts.

I am fricken nuts - I am nuts for living a great life. I want to continue to work hard at a goal - to work hard at staying healthy. To live everyday to it's fullest. I want to continue to be in love and to share my active lifestyle with the girl of my dreams. I want to continue to build my body up for new and longer events, pushing myself to break my own records. I want to get to heaven like I'm sliding into home plate with a catcher in my way. I want to be totally used up screaming"Wow, What a Ride". So 44 is not that bad. Happy Birthday to ME !!!!!!!!

Week 2 Update

2008-04-18T20:01:00.003-07:00

Well it's Friday of week 2. I still have a long bike on Sunday but I did do well this week with my workouts.

This morning was another swim day. My workout consisted of 250 yards of warm up followed by a full 1200 yards of continuous swimming. Then finished with another 250 yards of cool down. I felt real calm with the long interval swim. I pushed pretty hard at the beginning and during the last 200 yards. I finished the 12oo in 20:30, I have no idea how fast that is compared to other age group athletes but I feel pretty comfortable at that pace. I did not include flip turns, but rather turned at the wall. Open water swimming will register a faster time since I do not have to slow down at the wall.

This evening I ran my 5 miles. My pace was pretty good for me - landing in the 9:00min/mi area. I did do some pickups along the way and pushed hard up the hills. As usual my running will be lagging in back of everything else since I really don't enjoy the run as much as I do the other 2 events. But with a little more work and motivation I will get it together before September.

Today was beautiful in Colorado again - I am hoping that the weather will not get cold again. It's not that I hate the winter but since I cannot go snowboarding I would rather have it nice out. Sunday is suppose to be my long ride this week. I think I am scheduled for a short brick this week. Looks like I am going to be doing 45 minutes on the bike, followed by a 15 minute run. I learned the hard way at Timberman last year that Brick workouts are very important to the training. It helps the body learn to transition from bike to run, possibly avoiding the cramping that occurred last year.

Well, until Sunday - Keep training, keep dreaming, and keep your ass moving!!!!!!!!!!

CIAO !!!!!!

#$^*%$ Weather

2008-04-16T19:26:00.003-07:00

So yesterday it was 80 degrees. The sun shining, no cares except for the poor people affected by the wild fires that got started because of the wind. I was able to swim in the morning and run in the evening without worrying about a coat. I ran at the track part of the time and was able to run some pretty fast times. But all in all it was a great day. Today started out about the same.

I got in my swim this morning and then the weather turned south. The wind has been up to 30-40 mph today. Impossible to ride a bike in. Then this afternoon the weather turned evil. The rain and snow started - yup snow. I though I was finally through with the snow, I am really sick and tired of winter weather.

The weather today had a purpose though. The fires in Southern Colorado have been snuffed out like a match. That is sure good for everyone up there. I have been through a wildfire before and I know how terribly scary that can be. Not knowing if your house is still standing, if your life has been burned up. If you have to start over. It really is terrible.

Back to training - I don't think I mentioned my long ride on Sunday. I rode out about 17-18 miles and back. I felt pretty good on the ride. I probably could have pushed a little harder but for my first long ride of year it was pretty good. The weather was great - little to no wind for a change. My legs are feeling pretty strong, even on the hills.

Tomorrow I have a ride in the morning and a run tomorrow night. Getting back into the training mode is not an easy thing. But slowly I am getting back into the groove - however, it is so hard to get out of bed with a warm body snuggled up to me. I have had to set 3 alarms just to get out of bed. Wow, is it ever noisy in the morning. But my Love is starting to get the idea that kicking me out of bed is the right thing to do - either that or she will see me suffer in September. And she says it shuts up the alarms............

She is looking over my shoulder right now so - I need to say goodnight - CIAO!

Oh Yeah!!!!!!!!!! Life is GOOD.......................

Here We Go

2008-04-12T19:56:00.002-07:00

I've said it before and I am saying it again.

" Let The Ride Begin"

I started my new training program this week. I know I have not been blogging lately and I apologize to all of my readers. Life has been changing quickly for me since my divorce but I think it is finally calming down and heading in the right direction.

Since my last entry - I have found someone to enjoy life with. Someone I can love and be loved. Someone I can share my life with. I have been the happiest I can remember in a long time and want it to continue forever. I have been working with my spin class as well as several people to train as a personal trainer. The classes have been going great although with the start of daylight savings the attendance in my classes as dwindled to 6 people or so. But the people showing up for the classes are having a lot of fun.

I have started my training program for the Ironman race. I am now destined to complete the race in September. It is a good thing that I am a thrifty, money conscience person - I will not quit now because I already spent 250.00 on the race. Now I need to train for it. I will complete the race no matter what. So from now on the blogs have to continue so that I can document my progress as well as keep a written journal of the event, thoughts, triumphs and falls during my training and into race week..

SWIM

My swimming is coming along great. I feel more comfortable in the water this year then I ever did last year. I can now feel the water exerting pressure on my arms. I can feel when I am out of sync, when my form is bad and needs changed. I am not panicked if I get tired and keep pushing onward. I have worked out some boats for my open water swims, I should be able to get in at least 1-2 open water swims per month. Now I am working on my aerobic capacity and length of swims.

BIKE

Another strong event - my cycling has been very good with all the spin classes I have been doing. It is not quite the same thing, but I have noticed some strength gains on my hill climbs. I need to work on the length of my rides and the distance. I still have both my bikes from last year, Athena - my training bike, Apollo - my race bike, and I have added a Mtn Bike for commuting to work every day. I call the bike "Thor". This bike is giving me at least an additional 6 miles of cycling a day with a gas savings of $20.00 per week. And in this time of high gas prices - the savings are going to get better and better.

RUN

Well there is always at least one bad event - At this time running is bad. I have not placed any great amount of time running over the winter. My running is clumsy and I get tired quickly. I know that I need to start taking the running serious. I need to push myself harder in this area than any on the others. I need to be able to run that 26.2 miles in September, and I will need to be able to do it after the other 2 events are done. So I will be pushing the running, I need to get every run in.

Tomorrow I will be doing my first long ride of the season, 2 hours and 15 minutes. I am hoping the wind will not be a factor but this is Colorado - and the wind always blows ----- against you -----no matter which direction you go...........

CAIO!

Rushing the Season

2008-03-03T20:48:00.002-07:00

So am I rushing the training season?

I find myself asking that question, especially since I looked at my bike on top of my car this morning and found 2 inches of snow on it. The weather has been pretty funky out in Colorado. As well as everywhere else. Saturday brought record highs to the area and yesterday brought snow and temps in the 20's.

I really feel I should be training more. Some of the other members of the triathlon team have already been putting on 15 mile long runs. I am still running only about 4-5 miles. My training plan for the Ironman distance race in September starts the 1st week of April. I just don't feel I should be putting on long distance runs yet. Why do I feel guilty then? I have been swimming more than they have, plus the added benefit of 2x/week spin classes. A day or 2 of strength training and a few days of running. I am working hard but next to them I feel real wimpy. Should I? I don't want to take the chance of over-training this early in the season.

I did sign up for the first triathlon of the season. It is the Littlefoot Triathlon in Morrison Colorado on may the 11th. It is a sprint triathlon in very cold water. The ice clears just a few weeks before, if we are lucky. Signing up helped me to focus a little more in my training.

I am feeling pretty good in the water. My form and endurance is building quickly. I am doing 45 minutes straight swimming. About 2400 yards. I do feel very confident in the water. I did get in one bike ride last week of 20 miles, felt that it was harder than the spin classes. I had a pretty good head wind most of the time. It felt good though to be out on the bike - outside. A lot better than on a trainer or spinner.

I got to try something new 2 weeks ago - SNOWBOARDING

Damn - if I would have tried this a lot sooner I would have been going more often. This is going to be a great pastime during my off season. I just need to get some of my own equipment and get more practice this year. I felt like I had a knack for the sport, felt comfortable on the board from the start. I will have some pictures on the site soon. I am really loving life right now.

Building Slowly

2008-02-06T21:20:00.000-07:00

So here it is the first week of February. My training is coming along nicely. I have been busy builing up my strength and endurance in the gym. The weather outside is still not cooperating for outdoor activity.

First of all my spin classes - I have been having a lot of fun pushing my students in the spin class. My classes have been full with no room for others. I have had to turn people away do to lack of bikes. Lasting only 40-45 minutes, the class is long enought to push most people. I have been slowly pushing them into longer sets and harder sets. It seems to be working. I think they are starting to get the idea of exercise. The one thing I don't think they realize is that i see thier facial expressions and it motivates me to push them further.

Second - weight lifting and body specific specialization. I have been working on specific muscle groups to buildup. Arms and back for swimming, legs and core for everything else. Working the core muscles is one of the most important area to work on. All movement starts from the core, so therefore a strong core will help with swimming, biking and running.

Third - Swimming has taken on a new energy. I have been pushing my training and swimming more lately. I have concentrated on form more now than ever. I recently ordered a "Finnis Forearm Fulcrum" This is suppose to help with training the arms to keep that paddle shape during movement.

So life has been going pretty good. My house is finally on the market. My divorce is final. I have been able to stay in town most of the week at a friends house. My training is coming along. At the moment everything is going well in my life. If only I can hold on to what I have right now.

New Week

2008-01-29T21:03:00.000-07:00

Well it's been a great start to the week. Last night at my spin class I had 17 students. Hell I had to turn away 3-4 people because there were not enough bikes for everyone.
Everyone seemed to have fun while sweating and burning off calories. Spin classes are great for getting the exercise you need without the harmful effects of running and jogging. There is not as much pounding on the joints.

So what of the training schedule. So far this week I got in some good strength training. Working my arms and shoulders yesterday. I felt that I was able to push harder than usual. It actually felt quite good. I have not had that kind of muscle aching for a long time. I was able to take my biceps and triceps to failure.

I also got in about 1400 yards in swimming. I worked on technique and drills for most of the session. I find myself pulling harder and longer with each session. I have been working harder at bilateral breathing than I have in the past. I think it would be a good thing to have a great handle on when I do the ironman distance race.

So tomorrow I will be back at the gym. the weather has not been cooperating for much outdoor running in the mornings. the weather has been very cold with wind chills in the single digits. I will be glad when the weather warms up. I want to get the bike back on the road. The rubber back blacktop. I am itching for a nice bike ride. Nice long bike ride to shake out the cobwebs. So for now, I am going to continue to train as best I can. continue to work on my training schedule, and continue to pray for better weather. CIAO!

Here We Go!

2008-01-24T17:21:00.000-07:00

Well it's been a while but here I am again. Blogging my way into 2008 at last. I do miss these journal entries. Where have I been? Hmmm let's look into that.

Since my last entry life has taken it's twists and turns. From my recent divorce to trying to get my house ready for sale, I have been one busy guy. Life has been keeping me really busy and I am not sure half the time if I am coming or going. I have been working hard at my full time job while trying to change my career direction and move into fitness training. I do find enjoyment in my full time job as a nurse but feel that after 15 years I am starting to get weary.

Since the first of the year I have been teaching a Spin Class 2 nights a week at the local gym. I am getting a lot of enjoyment out of the classes as well as a lot of goo training for myself. Hell, if your going to train - you might as well take 15 people with you down that road. I have been studying for my Certification as a Personal Trainer and hope to have that done sometime next month. I have already had a couple referrals and will be starting in on that soon.

My training is still progressing. Since the first I have started ramping up my mileage, strength and swim speed. I have been concentration on form more than speed during this off season. The spin bikes and my home trainer have been everything for my cycling. The roads are a mess out here until after the weather warms up a bit. So taking out my bike is not an option currently. My running is getting faster - I will be adding mileage in the coming month to build up to 13-15 mile long runs again. I have been doing 1 day of strength training and several days of core conditioning. Right now I am doing around 8-10 hours of exercise per week.

My training plan for my Ironman is in the works. I have 12 weeks finished so far. I still don't have a coach, why? Well frankly it is because I have no way to afford one. Even the cheapest of coaches go for 100.00 per month. Until I sell my house that is not going to happen. So I am using the same training guide that I used for my Half-Ironman but turned to the chapter on Full Ironman. Good Luck - Right!

So from here on - blogging will be more consistent. There are a lot of other changes in my life - but that is for another day. Tomorrow I'm back in the pool. Back and forth, one wall to the other. Constant rhythm, smooth and regular. If only life was that easy. CIAO!

The New Year Approaches

2007-12-29T19:28:00.001-07:00

The New Year is almost upon us - this blog will be going into overdrive at the beginning of 2008. Be ready for the most intense training blog yet. 2008 is the year of my Ironman Race. And there is more going on in my life than that. See you in 2008.

Spinning, Spinning, Spinning

2007-12-06T14:05:00.000-07:00

This has been an absolute awesome week. The weather has been holding out pretty good for Colorado. Helps with the heating bills, don't cha know!

Well I had my first and second spin class this week.

I was pretty nervous on Monday for the beginners class. Nothing seemed to go right at first. The headset system was not working. The music volume would not stay the same. I felt like I was going to hurl. You know - normal shit. But, after the warm up song I settled in and had a great first class. There were 9 students in the class and everyone appeared to have fun, while still burning loads of calories. A few of my Tri-Club members and friends showed up for support. The music was right on for the exercises on Monday. Last night's class was larger with 11 students - that was all the bikes we had anyway. Last night was a harder class, but still it appeared that everyone had fun and worked out hard. After practicing all week I found that last night I was in even better rhythm with the songs. I mixed it up a lot to keep them all guessing and I talked and encouraged everyone to keep going throught the hard parts.

I just got back from the gym and we got in 5 of the new bikes. Talk about fricken awesome!!!!

The next class is going to be great. We are expecting another 5 bikes in the near future. I can't wait. After last nights class I think I could probably fill a 20 bike session after the word gets out about my classes. Let's see how these progress. This sure is a fun way to work out for me as well. I feel that I am burning more calories and strengthening more now than I ever have. My body fat percentage is down to 9.6% and dropping fast. With that, as you know, comes the 6-pack abs I have always wanted. Hooya!

Spin Class

2007-12-03T11:41:00.000-07:00

Well.

Tonight is the night - the debut, the first of hopefully many Spin Classes.

I will be taking on the job of instructor, coach, trainer for whomever desires to join the Spin Class Group.

I am pretty nervous. Although I think I am well prepared. I just hope that someone shows up to take the class.

Life has been going well lately. I feel more optimistic with every day that passes. I am looking forward to starting up my triathlon training for the Iron-distance Redman race. I got to watch the Kona Championship over the weekend and can almost feel the energy that those athletes are feeling. It will be a lot of work - but it will be worth every drop of sweat.

I have started my journal back up. Having a training journal is one of the most important things that any athlete should do. Not only does it give you the ability to look back on training. But it also makes you accountable to your program. It's hard to write down that you didn't do anything on a particular day when the schedule is right there right in front of you. Writing down your meals is a great way to control calories and the types of food that you are eating.

I will finally have an exercise room at home pretty soon. I have been working on fixing up several rooms in the house. Hopefully to sell it as soon as possible. But having a room that is devoted to exercise will be great. I need to get my bike back up on the trainer and start working it hard through the winter months. As well as working out my core muscles. Strength training and plyometric exercises of the core muscles helps the total body to prepare for the strain of a rigorous exercise training program like that of an ironman event.

Let's see how tonight goes. Maybe I can make a difference in the life of someone that is out of shape. For Now - Amorevole Vita !

2007-11-21T15:41:00.000-07:00

HAPPY THANKSGIVING EVERYONE.

I HOPE THAT EVERYONE THAT I HAVE KNOWN OR MET IN MY LIFE HAS A WONDERFUL THANKSGIVING AND NOT EAT TOO MUCH.....AND IF YOU DO - GET OUT THERE AND RUN IT OFF.

Turkey Week

2007-11-20T11:04:00.000-07:00

HAPPY THANKSGIVING EVERYONE!!!!

So that statement gets me to thinking.

In an age where war is common, gas prices sky high, there is more pollution than ever and everytime you turn on the news - it's bad. What do we have to be thankful for? In my profession I am exposed to people from all walks of life, all ages, all levels of society and I see a lot of people who are depressed and lost. They can't see what they have in life that is positive, and even if they do see it they have no idea how to get to it. So do they have enything to be thankful for?

Life is ever changing. Something that was great one day may not be so great later in life. Relationships are one example. People change everyday - sometimes that change is healthy and positive - sometimes that change is unhealthy and negative. I have found that fear of the unknown future can force people into risky behavior that they otherwise would not participate in. Those same people are the ones that rely heavily on alchohol and drugs to find relief.

Those of us that have found exercise as a positive release for our frustrations are way ahead of the crowd. We all have the same letdowns, stressors, concerns that the negative people do. Our stressors are no different - it is how we react to them that makes the difference. We attack negative life events the same that we attack our training and our competitions. We focus on the specific item, threat, goal and then set down and create a plan of action to succeed. During a race the decision is even faster, we look ahead, pick out a victim and push until we pass them. then we start the process over again and again. Either in life or during a race the same process is used.

So what are we Thankful for - well if you are an exercise junky like myself - we are thankful for our bodies and the ability that we have been given to live a positive, fulfilling life. And if you are a depressed, unmotivated, unhappy person - well just be thankful that you have the choice to change your life and make it positive at anytime. It is a choice that everyone has, so you can continue down the road to self destruction or make the commitment towards positive changes in your life. So either live life in a positive manner or live life out of a bottle. Your choice not mine.......

Sono amare la vita, anche senza di voi

Onward and Upward

2007-11-09T11:40:00.000-07:00

Well, last I blogged and had a lot of ranting and raving. I'm better now. I've accepted the idea of not doing an "Ironman" event next year. I am soooooo looking forward to training and completing my first Iron Distance Event.

So where do I start. How do I start. When do I start.

These questions need answered. There needs to be a lot of thought devoted to these questions.

An Iron Distance Event is like nothing else on earth for an athlete. Training for this distance requires setting up a training plan, a nutrition plan, and a recovery plan. Each of these plans must be practiced over and over again. During the next 300 days prior to my event I will be blogging the steps that I will be taking to get ready for the big race. Consider it the "Road to the Iron Race" Blog. I hope to document each step I take in preparation for the race.

I am intensely studying training schedules and techniques used by other athletes and coaches. I would like to have my own coach for this but I am not sure I will be able to afford one. So for the next 300 days or so this will be a learning experience for me and for my readers. Anyone who is reading my blog and has comments regarding my training for the Iron Race, please send them on through. I could use all the help I can get.

Florida Ironman - Crap

2007-11-08T16:54:00.000-07:00

OK, now I am not one to get very angry, mad or pissed off. Actually I am probably one of the most relaxed, easy going people you would meet. But, after spending 3 hours waiting for the sign up for Ironman Florida just to find out there were no general entry slots available online just pisses me off.

It appears that in it's God-Like decision making mind - North America Sports, Ironman Committee has changed how they would open slots for Ironman events. I feel that the decision they made is completely ridiculous and unfair to the many newbie triathletes looking into getting into an Ironman Event. First off they have allowed the current year's Ironman athlete that is signed up for a particular race to be able to sign up for the following year's race the day before they race the current year. Then, they open general entry the day after the race first thing in the morning - but get this - only at the race site, not online. So for the rest of us that can't spend the money to head out to Florida - we are out of luck. They finally open online registration after they close race site registration. Which leaves - no slots left or very little. This is a ridiculous policy and prevents new athletes from being able to participate in an Ironman Race. So for the foreseeable future - all Ironman events for 2008 are already filled up. This Sucks*****

So now that I vented I feel better. So it seems to me that the Ironman committee is out my registration. And I feel a lot of other athletes are as pissed as I am. I have looked around our wonderful country and have found Iron-Distance Events in almost every state. Most costing less than an Ironman Event and probably with better support.

I have signed up for my Iron-Distance Event - I will be competing in the Oklahoma City Redman Triathlon in September of next year. I am looking forward to being able to go to OKC and I am sure the event will be as life changing as an Ironman Event. And when I complete the race, although they will not be able to yell out "You are an Ironman" to me. I will still be an Ironman. It's not the race people - it's the distance. It's the accomplishment. So for all you "Ironmen" out there who will be pissed at me when I claim the same title as you. Shove Off. I will be an Ironman next year. And I may even get an M-Dot Tattoo.

2007-11-04T03:26:00.000-07:00

Well the time has come - it is finally here. Ironman Florida registration opens today at 11am my time. I have been waiting for this day since my dirst Triathlon. I am going to sign up for the greatest race every.

Tonight or should I say this morning I am at work. Working the late shift - Graveyards - is a challenge just from the standpoint of trying to keep both eyes open at the same time. All the caffeine in the world doesnt work. I got in about 4 hours of sleep from lasts night's shift, and that does not seem to cover me this morning. I am really having problems keeping my eyes open. I will need to stay up for the first half of tomorrow in order to be ready to sign up for Ironman Florida. I don't know how awake I will be but I will be up.

Training this week has picked up some. I got more time in the gym than I had been getting. I am working a lot on core exercises and trying to builup more strength in my swim muscles. I am feeling a lot stronger in the swim and hope to bring down my time as much as a can. I need to start running more - I have a half-marathon scheduled for the first weekend in December. I am no where near ready to run that far yet. Most of the team is planning on that run so I will have to get my butt in gear soon.

This next week will be my first meeting with the courts on my divorce. Gladly my ex is starting to get her stuff together and has found a place to move to. I wish it would not have come down to this - no really I wish it could have worked out. This whole divorce thing is just no easy on anyone. I thought about it for a long time the other day. I just can not continue to live with her. I have changed over the past few years - hopefully - I think I changed for the better, but change happens. I really believe that we will be better friends after the divorce is over than we are today. At least that is my hope.

Well for now - Ciao. I will continue to blog as race registration gets closer.

Weekend - Go Rockies

2007-10-26T10:58:00.000-07:00

The end of the work week is finally here. Life tends to change on Friday's. Everyone looking forward to the weekend and the many plans that are made during the week start to take shape. I am no different when it comes to the weekend. I look forward to every Friday like a child looking forward to Christmas. It would be nice if there were more Fridays, but I'll take one per week for now.

This weekend I head to Denver - going to lower downtown Denver - also known as LODO. The Colorado Rockies have made the World Series and although they have not had a stunning start to the Series I still want to experience the hype. I don't have tickets and I don't plan on going to the game itself. Rather I plan on wandering around the downtown neighborhood and enjoying several of the local sports bars/restaurants. I have never been to downtown Denver and want to check it out. I can't say that I am a die hard Rockies Fan - I'm more of a post-season baseball enthusiast. hanging out with my friends is going to mean more to me than the baseball game.

Next week I will be trained to be a Spin Class Instructor. I am looking forward to teaching. This will help me out as much as it helps out the others in the class. I tend to push myself more when around other athletes. And pushing on a spinner will really help my cadence on my tri-bike in the spring. Plus with the added weight training I am hoping for faster swim splits and more endurance on the bike.

I hope the weekend goes well - I have a feeling I will be pretty tired by Monday morning. Isn't that the whole idea behind the weekend. To go all out from Friday night till Monday morning and hope you have enough energy to start it up again until next weekend. CIAO!

More Thoughts

2007-10-19T15:21:00.001-07:00

So here I am thinking again. God, I hate it when that happens. What on earth is going on in my life.

I think about the direction I am heading and wonder if it is the direction that I want to go. I am in the middle of a divorce. One that I started. Why? Because I was sick of living with a person who technically was living, but in reality died long ago. Funny thing is that after I started the divorce that same person woke up all of a sudden. Not that it matters, I just don't feel the same way about her anymore.. I don't feel that there will be much of a change in attitude, and if there was, it will not last long.

Since starting my road to being healthy 4 years ago I have been slowly feeling different. These changes came slowly. A little at a time. I felt that these changes were good. I took on a different attitude towards life, living and everything around me. I woke in the morning with a new found love of life. Wanting to experience more and more. What I found was that my life was changing. I was not the same person I was. I started meeting new friends, friends that were positive, energetic and focused. Not like my previous life of solitude, boring, same -old stuff type of life. I guess meeting these new people made the situation at home worse. I spent more an d more time away from the old homestead and more time at events and races. I looked forward to these days. I looked less forward to going to the house. Doing nothing. Depression all around me.

I don't know how things will turn out after the divorce. In some ways I am terrified of the idea. I never was a bachelor. I left home went directly into the military then directly into marriage. I don't have a problem with being alone - I kinda enjoy being by myself. It's peaceful. I get a lot done without others around. It will give me a lot of time to train next year. I want to meet other women that will enjoy the same activities that I do. I don't expect them to train with me everyday - or go to every race. but I would like them to jump in and train a little and at least enjoy themselves at races - even if they don't race themselves. I'm not a fancy guy, I like long nights at home on the couch, home cooked meals, rock concerts, sports, neatness, and a great sense of humor. Someone that works out and is proud of their body, and puts the time into it to keep it that way. If I can find someone like that - great. Until then I will just keep training - taking pride in my own body. Trying to make it the best that I can. Using what God gave me and keeping it in tip tip condition.

Life is change in motion - there are more changes ahead - I know and I'm good with that. But that will not keep me from pursuing my dreams. CIAO

Mid October

2007-10-19T14:32:00.000-07:00

So here we are, Mid -October already. Where on earth has this year gone.

I spent much of the morning looking for one more local triathlon tho do before winter sets in, to no avail. There are none on the calendar. Not a one. Bummer. I feel that I could have done many more this year than I did do, but that would have turned into injury after over training injury. I can however start looking at the new year, what is in store. What do I need to accomplish in the off season in order to be better for next year.

First off is to figure out what races I would like to do next year, what distance, how fast do I want to be? The first part is easy - Florida Ironman. I want to complete an Ironman Distance next year. Florida is somewhere I always wanted to go. So that is the easy part - signing up before it fills is usually the hard part, I hope I am fast enough on registration day to get in.

How fast do I want to complete such race - now that is the 100,000 dollar question. Since I have never raced that distance I have to first just say I would be happy with finishing in 17 hours. But that would not go along with my usual Obsessive Compulsive personality. While trying to figure out my fall/winter training program, I have been trying to work on certain areas that need strengthened. But, at the same time in my mind I am wondering how fast can I physically push myself next year. How fast can a 43 year old guy who only started out 2 years ago in Triathlons can go. Realistically. Sure I could tell myself that I could complete the Ironman distance in 9 hours, but would that be realistic. NOT !!!!!! I thought about it for sometime and have decided on 12 hours. That will be my initial goal. 12 hours of swimming, cycling and running.

So that is where I begin... if my training next year is stepped up a notch and I start feeling that I am progressing quicker and stronger that expected than I may drop down to 11 hours. But physically I don't feel that I could go much faster than that. Oh, heck who knows, maybe my body will react to the additional training and just blow up..... 10 hours :-)

I'm Back Again

2007-09-26T15:22:00.000-07:00

Hello Everyone in Blog Land and Triathlon Land.

Sorry for the one month hiatus. I know everyone in the world was wondering if I fell off the end of the world or what.

Well, Hell I don't know what happened to me. I think I was was suffering from PTSD. Also known as Post Triathlon Stress Depression. Now you may laugh as I have in the past at articles and stories of athletes getting depressed after a major event, I never though it would happen to me. I have never had a depressed moment in my life. I am the king of optimism and good mood.

Yeah Right!

About 2 weeks after the Timberman Race - after the hype and the stories were all told. I found myself not wanting to do much of anything. I would plan my nights and weekends to start getting a new workout schedule planned, only to go home and plop in front of the TV. I would force myself to go for a short run or short bike but I never got into it. I felt myself slipping fast. I originally planned on doing a race in Montrose, Co. But I never signed up.

Last weekend I found myself looking at my training calendar. Then I thought to myself - Self - What the F*&^ are you doing. Get your F#$%ing Ass up off the couch and let's start training again. Motivation is what I need. What I need is to start blogging again. Start talking to the world again. Letting the world see what I was doing. As if everyone was watching me again.

So this week has been much more productive. I'm back in the pool - not so much pushing my distance, but working more on technique, strengthening and tempo. I am getting back to the gym 2x/week, working on core strengthening, upper body strengthening, and lower body strengthening. At night I am working on flexibility, stretches and abs. At least when I'm not painting. Oh, by the way - anyone interested in buying a nice 3 bedroom house in Colorado with 2.5 acres? Please............

So anyway - meeting with our local Tri Club last week helped a lot. We have a plan of action for the next coming months. Included in our plans - running the Fall and Winter Series in Colorado Springs, Swimming on Tuesday and Fridays, long bike rides on Sundays. I think all of us getting back together will help me get back into full swing again. I have been told that I should rest for awhile. Hell I know that. But I don't want to lose everything I gained this summer. I plan on working on specific weak areas for awhile. I do need something to look forward to though......

Hmmmmm - what to look forward to........ Oh I got it.

NOVEMBER 4th at 9:00 in the morning. What in God's name could be happening on that date at that time?

It's the IRONMAN FLORIDA sign up day for 2008. I will be sitting in front of my computer with my credit card hot in my hands. ATTENTION RACE FANS!!!!!!

YES - I am doing Ironman Florida next year.. I will be Ironman next year. I am going to join the ranks of the completely insane.... Life is good, Life is great, get out there and LIVE IT......Get off your Ass.....

CIAO !!!!!

Timberman Race Report - Part 2

2007-08-23T07:13:00.000-07:00

T1 to Bike

After having my wetsuit stripped of at Mach 1 I headed into transition. I was able to find my bike right away, my bright orange towels worked again. I grabbed a gel and sucked that down, then threw on my helmet and snapped it right away. No need for disqualification today. I kinda took my time in T1 compared to how I usually go through during a sprint tri. I wanted to ensure I had comfort for 56 miles and that I had my nutrition ready. I found that I forgot my gloves, not a big deal. I got on my shoes and grabbed the bike and headed out to the mounting line. I had my bike in an easy gear to start and mounted without problems. With the cheers of the crowd along the bike exit I headed out onto the course.

Right after leaving the park we make a right hand turn onto the highway and there is the first hill up. I felt real good after the swim and so I stood up in the pedals and stretched while powering up the hill. After cresting the hill it was a long sweeping turn that I pedaled in my large chainring and rested into my aero bars. I was a little worried about the upcoming hills and if my training had been enough. So with my mind racing ahead of my body I settled in for a long ride.

At the 5 mile mark we took a left turn onto Route 107, the hills lay looming ahead. The first set came up quickly, I stayed in my aeros and lowered my gearing to maintain 90 rpm and easily pushed up to the top. Back down the other side I stayed aero and pushed the pace, passing other riders along the way I found myself really being careful not to draft along the way. The officials on motorcycles seemed to be everywhere. At the bottom of the hill we turned towards Route 106 and the next test of my hill climbing abilities. The next set of hills included the "Monster" a 1 mile climb to the 13 mile mark. Most of the riders settled into a high gear and kept spinning, the pack grew ahead of me and slowed. I stayed behind them as best I could to avoid drafting but shit, you can only go so slow. So I lowered my gearing and stood in my pedals and pushed. I drove the course on the prior days and knew that if I could top this hill the next 13 miles were downhill to flat, I should have recovery time. So I cranked up the hill passing rider after rider. My legs felt strong, my lungs were not aching. Plenty of oxygen at sea level. After a short time I crested the hill, turned the corner and pushed. Downhill, yes, love it.

The next 13 miles or so were along Route 106, Nice smooth breakdown lane - just like in Colorado. Slightly downhill to flat, I was able to catch a great rhythm and stayed aero till the turn around. This may sound corny but I felt so comfortable I actually started whistling. I maintained a steady 90 rpm and kept up the pace. I probably could have done better with my nutrition, I took only 4 gels with me. I should have lined my top tube with gels and taken one every 30 minutes.

The turn around was uneventful and I grabbed a couple of bottles of Gatorade from the volunteers and refilled my aero-bottle. The next 13 miles would be a challenge. Slightly uphill to flat. Yeah !!!! I found myself pushing pretty hard, still feeling fresh. I stopped to relieve myself on the crest of a hill, then pushed on. Ahead I saw a car lot that I picked out to remind me where I was and the final game started.

Once I saw the car lot I knew what was coming up. On the other side of the hill the car lot was on was a steep downhill followed by a sharp right hand turn that let to an immediate steep uphill for about 2 miles. So, knowing that, I pushed up to the crest and headed down with all the power I could muster. I was passing other riders like crazy, before reaching the bottom I moved my gearing for a steep climb, came around the corner at the bottom, stood on my pedals and started cranking up the hill. I pushed until my legs started to cramp, then settled down until the cramping stopped, then stood again and cranked to the top. The next 5 miles are a blur, probably because I headed down the "monster" hill at 45 miles per hour. Look Mom - no brakes!!! I guess flying down 8-mile back home helped after all. Riders around me we using brakes so much the air smelled of burning rubber. Not me - what the hell these are free miles...

Once down the hill, after taking a few turns and back onto the highway I settled into a spinning gear at 95 rpm and tried to rest my legs as much as possible before transition. My legs felt tired but not too bad. Once back in the park the cheers of the ever increasing crowd was awesome. I dismounted without difficulty, shot my family a smile and headed into transition...........

Next up the run......

Timberman 70.3 Race Report

2007-08-22T11:51:00.000-07:00

Well Hello Everyone. I am sorry my race report was not done sooner but I had to get back to Colorado to get some pictures finished and race results. Plus it is easier to type at my own computer.

The 2007 Timberman Triathlon 70.3 was held on August 19th, 2007.

I awakened after what seemed like 15 minutes of sleep the night before. I felt surprisingly calm for the morning of my big race. I got in a shower and changed into my tri-suit. It felt cold outside and I threw on a long sleeve shirt over the top. The day before I packed everything up in my transition bag and had my food and supplements lined up on the counter. First thing before leaving was to get to the bathroom, then I downed an Imodium and headed out the door. I ate a small meal of bagels and yogurt for breakfast and had my coffee. On the way to the race area I drank a Muscle Milk to get in some needed protein and calories for the day ahead of me.

After getting to the race area, I entered the transition area. Since I dropped off my bike there had been a few additions - like about 1800 more bikes. Wow what a site to see. I was amazed at every ones choices in bikes. Some real expensive bike and some cheaper. Almost everyone I met looked a little nervous in some way. I made it to my bike and got my transition area set up. I was not worried about my transition time since this was going to be a 6 hour ordeal anyway. What's another minute or two. I ate again an got my wetsuit on. This time I used Pam instead of baby oil. There was going to be a wetsuit stripping station but just in case I wanted to be able to get it off if needed. I headed to the water.

Once down to the beach I walked out into the water and it felt great. Not too cold. I thought the swim was going to make me real nervous and anxious but after looking out at the buoys I thought to myself - Wow, that's not so bad.... I felt relieved, possibly because I had trained so hard and that I have done the mileage before. While out in the water I had the pleasure of meeting Dick and Richard Hoyt. Just seeing them there was an inspiration in itself. If he can finish this race with his son, damn if I'm going to drop out.

The swim started a little late because of a misplaced buoy. Our wave started out on the swim and the water felt good. Even though our wave was the biggest age group, the swim was very calm. There was not a lot of kicking and hitting. I touched a few feet along the way and felt mine touched from behind a few times. When I would swim into someone else it seemed that everyone just turned a little and moved over. My rhythm felt good and I fell into a good stroke/breathing pace. I sighted about every 20 strokes. Up to the first turn everything went well, I stayed in a semi straight line and had no problems getting around the buoy. The back side was a little harder since the sun was in my eyes to sight and I wandered off to the left. When I went to site again I was near a kayak and he told me to head to the right - thank you whoever you are. As I got closer to the 2nd buoy I finally sighted it and headed out with a purpose. I rounded the 2nd buoy and looked up to sight and there was the swim finish in the distance. What a sight! And amazingly I felt great! Several minutes later and I was crawling out of the water and running. I was running - wow. I felt like a million bucks. I passed by my family and kept on moving. Up to the wetsuit strippers - I never knew my wetsuit could come off so quickly. Geez. Before I could count to 3 my suit was off and thrown back at me. Into transition - it's time to ride. Swim Time: 1.2 mile, 42:23, 125/185 Men 40-44

Next up the bike ride .................................

Thursday and Friday

2007-08-17T17:02:00.001-07:00

Thursday

Off we go to the lake. The drive was only an hour or so away. Here in New Hampshire, things are a lot closer than in Colorado. It doesn’t take long to get from one are to the other. The ride was great. I had Apollo in the back of my brother’s pickup. Everything transported well. We got up there quickly and the traffic was not bad. As we passed by the lake I started getting more anxiety – The lake is huge. Looks like an ocean compared to the lakes I have been in before. Breath – breath – breath………

We got to the condo. WOW – what a nice condo – shit I could live in a place like this. Decorating is impeccable. Awesome. I really feel comfortable here. We unloaded and got settled. I like this area. We are only 400 yards from the lake. I can see the lake from my bedroom. AWESOME.

We headed out to Elacoya State Park – the race start. They were still working on the transition area but I was able to find my number and area. The lake is warm and calm. I am feeling a little better about the swim. Still nervous. Tomorrow we are going to drive the bike course. My nerves are still on edge. I need to get some sleep. Life is too short for anxiety. Life is too short to waste, my mind is mush. Too much to thinks about…….

Friday

Up early and down to the lake with my brother and his Kayak. I got in my wetsuit this morning for a nice easy swim. The water felt good, warm. calming, no anxiety. I just wanted a small warm up swim. But ended up swimming across the lake to an island, I think the distance to the island was about 1000 yards. I got there without problem, I took a break with my brother at the island and then swam back to the dock. I felt good in the water – I got a rhythm and kept it up. I tried to relax, calm, breathing in – breathing out. Slow at times and fast at times. Changing up the stroke rhythm. After it was done I felt confident again. Hey – maybe I can do this……
We headed out on the bike route by 10am. 56 miles. How hard could it be? Well let me tell you this is not an easy bike route. For the first 13 or so miles it is uphill, rolling hills. Then it is somewhat downhill for the next 13 miles till the turn around. Then back up with some pretty wicked uphill stretches. Even training in Colorado is not going to make this much easier. After I finally get up the big hill on the way back I can finally relax a little before my run. My anxiety is back up again. How will the ride go – shit….. I wish I could relax. I think about my team back home – I hope they are training hard. I wish they

Wednesday

2007-08-17T16:59:00.000-07:00

Wednesday

After a great nights, I awakened this morning with a positive attitude and love for family, life and, tri’s. I worked till 11pm last night on a wobbling back tire. I had to true the back tire of my bike. Now everything seems to be OK. I adjusted the seat height and got everything ready. This morning I headed out on the bike. The roads out here are in great shape compared to Colorado. I was amazed at how smooth my ride was. Apollo worked great. No problems with gears, tires, or adjustments. I do need to adjust the handlebar a little up but otherwise no problems. Tomorrow we head out to the Lake Region. I’m getting anxious. Today I am going out with my sister – shopping. My second favorite thing to do. I figure on buying a few new clothes and sandals. As well as a few souvenirs for friends.

My brother, as usual is trying to set me up on a blind date. I really don’t have time for that but hey what the hell. Blind dates have not been a favorite for me in the past. And I’m not even divorced yet. Shit – what to do. Probably will pass on anything at this point.
Today I am not feeling really great. I feel real flat but I need to continue with my training program. Tapering has never been a fun part of my training at this point but I do realize that it needs to be done. My legs feel flat, my lungs feel good. There is no pain in my joints. I am relaxing a lot, it feels good to kick back after the last 22 weeks of work.

Tuesday

2007-08-17T16:57:00.000-07:00

Tuesday

The flight was awesome. No problems. I got in late to New Hampshire. I got to meet a wonderful woman on the flight from Colorado to Chicago. Her name was Tina and she lived in Chicago. Single mom and visiting Colorado where her brother lives. She plans on moving to Colorado in a few months. It was nice to be able to laugh with someone on the plane. Most of the time you end up just sitting there without talking for 3 or 4 hours. How boring. Now I am done and at my sisters for the night. Time for sleep – I am tired. See you tomorrow….

Monday

2007-08-17T16:54:00.000-07:00

Monday

Sleep eluded me last night, barking, howling dogs and other noises disturbed my nights sleep. Plus the thoughts of upcoming events worked against me. It was hard to relax. You end up thinking of everything. Did I pack everything? What if I forget something? Will the flight be good – will my baggage be lost?

I was packed by 8pm, re-checked my baggage and rechecked it probably 5 times. This morning I got in a quick 2 miles run – felt good to get back on the road. Helped to clear the head some. Running seems to always put things in perspective.

I have a lot to think about this trip. Not only the coming race but decisions that need to be made about my life and relationship. Separation or divorce is never easy for anyone. But it is harder when you spouse is co-dependant, unable to be independent and never has. This was a bad time for working on this, with the pressure of race week and everything. I would rather just think about racing. However, I must think about my future as well as the present. I cannot see myself living a stagnant, depressed life anymore. Running, marathons, triathlons and training has opened up my world to what my life can be. They say that the “Grass is not greener on the other side of the fence”, but I am here to say that yes it is. Sure, there are problems but they are new problems. Problems that lead to a better life in the long run. Decisions, decisions, and decisions……….

A week of Memories

2007-08-03T08:00:00.000-07:00

GOOOOOOD MORNING - SPORTS FANS EVERYWHERE !!!!!!!!

Hey, how is everyone?

What a week it has been - it had all the action, drama, and stunts of a major motion picture.

Today is the 3rd of august which means I have a little over 14 days left till Timberman.

Not that I am nervous or anything - look my hands are not even shakkkkkkkking.

This week has been great for training. There has been a lot of excitement, adventure and pure adrenaline rush moments.

Tuesday was schedule for cycling - although my race bike was already packed up and ready to send off to New Hampshire, I still have my training bike to fall back on. Together we got in a good hill ride going up 8 mile hill and following that with a trip over the steep Skyline Ridge. Everything is feeling fine so far. Maybe a little tired in the legs but no pain.

Wednesday started out uneventful. I got in a 9 mile run. I purposely kept the pace slow and steady. Averaging about 9:30 min/mi. I just wanted to try slowing it down to the pace I will be using for Timberman. I would like to maintain just under a 9:30 so that I can finish strong and run the whole distance. I discovered I really need to increase my electrolyte intake prior to the run at Timberman to ward off the leg cramps.

What started out as an uneventful day turned into the adventure of a lifetime. I left Wednesday night from work and joined the team for an open water swim at Pueblo Reservoir. Laurie had found a real nice cove with no traffic for the swim. We all got in the water and from out by the buoy we headed into the cove - about 750-800 yards approximated. Everyone had a great swim into the cove and made the distance without problem.

On the way back out of the cove things got a little more exciting. The water was calm up until you got by the point of the cove. Then all hell broke loose. Little to my knowledge but there was a storm coming in fast. At the point I got past the point the waves were about 6 inches to 1 foot in size and the current was stronger. I pushed harder and pulled myself up over the swells and down the other sides. I still felt amazingly calm and fresh. I got out to the buoy and waited for the others. The other team members were having a little more problem getting out to the buoy, mainly because the swells were rising higher.

Everyone got back on the boat and we headed towards the dock. We were towing one of the Wave Runners behind us so we were not going in too fast. Looking back at the storm coming in we decided to untie the Wave Runner and have Laurie ride it into the dock. But she accidentally knocked off the safety key into the water and it floated away before we could grab it. So the boat took off looking for the key in the now 2 ft swells. I was in the water and had the Wave Runner untied and then I said screw it and started swimming in the general direction of the key.

Swimming in those conditions was an entirely new experience - what a rush. My adrenaline level was huge. I was pulling harder than ever. Trying to keep my body as rigid as possible. Slicing through the waves. The key was found and I swam over and grabbed it. Once everyone was good and in the boat and the WaveRunner was started we headed into the dock area. by the time we got there the storm hit with it's full furry and after all was over we we all just as wet as if we would have been in the water. In summary - I loved every minute of it..........:-)

Today I got in a good run and I think I will take the afternoon off before heading to work. This has been a great week of training and next week I start packing for my trip. Until then - CIAO

18 days left

2007-08-01T11:46:00.001-07:00

Yes, I'll admit it. I am freaking out........

I know I have been training now for 18 weeks, I've put in the time and effort. Physically I am ready for my 1/2 Ironman. Mentally I am mush......

I am looking so forward to leaving for New Hampshire though. Seeing my family again means more than the race itself.

Sunday's long ride was great except for the 2 flats. The roadway has become hazardous since the recent rains and then the mowing along the highway. Seems like there is more debris on the road. I felt great for the whole 3 hours and the pace stayed around 21.3 mph. I did a 3 mile run afterwards, that felt OK except for the heat of the day. I did start to cramp at the end of the run - I need to increase my nutrition at the end of the bike and take in a few gels on the run. I think that will solve the problem.

My swim on Monday was un-eventful. Tonight I am going out with the team to Pueblo Reservior for open water swimming. I am looking forward to that. The water should be real good.

Yesterday I shipped my bike - "Apollo" to New Hampshire. FedEx will get it there by Saturday. Shipping was easier than I thought it would be. I kinda felt like a Dad with his kid leaving for the first time......weird......

I hope to blog up until the race - I will try at least. I will be keeping a journal of my trip and adventures. For now though - back to work.....

Here I Am

2007-07-24T12:07:00.000-07:00

Good Morning all you Tri Geeks out there. How is the Tri World getting along today.

After a week of "Vacation" I am doing much better. Actually I spent most of the week working at my second job and trying to fit in my training where I could. I needed to earn a few extra Franklins for my upcoming trip to Timberman.

Training is going great this week, after a little rest last week I feel rejuvenated and wanting to get in this last push of training. I feel that I am ready for my half-iron. I want to make sure that everything is ready, bike, gear, me. My bike ships out next week for New Hampshire.

Sunday I got in a great ride out to Pueblo and back. The wind was minimal for a change. I felt great and the bike was working fine. I tweaked the height of my seat and moved in back a smidge. This change has helped my low back problems. Pushing hard up the hills and pushing harder on the downhills I was able to average 22.6 mph for the entire trip. That is a whole mile faster than any other ride out there this year. Hey and no flats for a change.

Yesterday I had a great run in the morning, I did my usual hill work on skyline drive from gate to gate and felt pretty strong. Maybe a little weak from my long ride the day before but still able to shave another 30 seconds off my time. Legs are feeling great, knees are not hurting.

Last night was back in the pool, I got there late though so I did not get in the yardage I wanted to. I ended up with 1500 yards straight. I felt a little off - form was not quite where I wanted it to be. Time wise I pushed pretty hard, I think I was online to finish 2000 in less than 45 minutes. I will give it another shot on Wednesday and Friday. It has been so hot out here lately the water felt real good and cool. The team is planning on an open water swim next week sometime - that will do me a lot of good. I need to get in a lake and push a little harder before I leave for Timberman.

Otherwise, life is looking up and my mood has been getting better. I have had a lot of stress in my life recently but I am working on solving the problem. It won't be an easy or quick fix but in the long run I will be happier. I will also have more time to train for Ironman Florida next year. Somethings in life are very hard to do but need to be done. Life is too short to be wasted.

Greatful!

2007-07-11T08:09:00.000-07:00

"Life comes at you fast" - I saw that on a commercial recently. Then I read a saying from Abraham Lincoln -"It is not the years of your life but the life in your years"

Both these sayings have me thinking a lot about my life and the direction I have taken. Is there anything else that I should be doing? Am I choosing the right path? Do I even know what the f___ I am doing?

Lately I have had a lot of time to think about life. My job, my training, my personal life. Am I where I should be - am I as happy as I should be.

I am finding that in a lot of ways I am on the right tract and in some I am not. Triathlons have taught me some very important lessons that I have tried to apply to the rest of my life:

1 - With proper training (preparation) anything is possible
2- Attack the obstacles in life full speed and out of your seat.
3- Have good friends and keep them close to you.
4- Always have another race (goal) to shoot for.
5- Keep in shape - never know when it comes in handy.
6- Push past your mental barriers, push past your emotional barriers.
7- Keep your bike, equipment and life clean and well oiled.
8- Don't dwell on poor training days or races or events in your life. Move forward always.
9- Don't be afraid of the unknown, just jump in and start swimming.
10- If you don't know whether you are jogging or running in life, run faster !!!!!

so as you can see my mind is a mess right now. I am trying to concentrate on training but other things in my life are making that a challenge. I feel I am ready for my half-ironman next month physically and mentally. Emotionally I am not quite there yet. Just need more time. Just more time........

Awesome Ride

2007-07-09T13:37:00.000-07:00

Sometimes - everything starts to make sense. Why at this particular time - who knows. But, for the past week I have felt stronger than I ever have.

Last week I had 2 great swim workouts - pushing myself to the point of exhaustion - 2100 yard straight at a time - Keeping my form throughout the session. When I would feel myself slip into a poor form I would immediately change and fix it. I kept myself long in the water - reaching out and grabbing the water. Pulling myself through to the next stroke. Head down, swimming downhill. I have been feeling great with my swim. It just seems that all of a sudden my body has figured out what to do. I know it sounds weird - but wait there is more......

I had 2 epic bike rides last week. The first one was 60 miles on rolling hills. A little breeze but not too bad. Off I went - everything going great - no back pain. Just had a flat at mile 14 but I got it changed quickly and back on my bike. The ride just felt different, it was as if my legs were never going to get tired. I climbed out of the saddle on the hills and cranked it up. My mind was tunneled into pushing harder. I finished that ride with an average of 20.6mph - my fastest yet out on that route for that distance. A one time fluke - not even. I was back on my bike on Sunday - this time I did the same route, maybe a little more wind and a lot hotter. Pushing myself for a better time. This time - no flat. This time I pushed until my legs were scream. This ride was 63 miles. ( Starting line was pushed back) Anyway this time I averaged 21.6mph. And still I felt great - until my legs cramped up on the way to the car. So is that all my legs had. NOT!

I was out running this morning - I did my favorite hill climb. Skyline drive. 2.5 miles of uphill, 2.5 miles of downhill. I was fricken bounding up the hill. I felt weird - sort of that " I can't be stopped" feeling. All this training is really, finally showing up. Thank God because 2 weeks ago I wondered if I would be able to do this 70.3 race coming up. I am feeling real confident now. 3 more weeks of training left - need to continue to push harder. Life is going to take a turn for me soon - I can feel it. Not just in my training but with everything else in my life. I feel positive, happy and challenged all at the same time. Bring it on!!!!!!!!!!

I'm Back !!!!!

2007-07-07T00:58:00.000-07:00

Where have I been you ask. Well vacation started last week and although I never really went anywhere - I have been busier than I would be if I was at work.

I have spent the majority of my time working my second job - I am trying to get together a little nest egg for my real vacation in August as I try and compete in the Timberman 70.3 Race.

But I am not saying that I have not done anything else while on vacation. On Monday I got in a great 2000 yard swim with the Tri Club. It felt awesome to just keep swimming continuously for 45 minutes or so. I felt real strong in the water and felt that my stroke and form were coming together. I finished the last 200 yard real strong and pushed myself hard to finish the full distance.

On Tuesday - I got in a 56 mile bike ride. The ride took me out to Pueblo West. there was little to no wind for a change and I was able to maintain a 20.6 mph average. I did have to stop and fix a flat again but that is not bothering me much anymore. My tri-bike is working pretty good and I did not have too much back discomfort for the entire ride. My legs felt strong for the entire ride.

Wednesday morning I got in a 7 mile run that felt great. I did the run at 8000 ft and was able to maintain a decent pace. I did lose a considerable amount of sweat weight though and found myself down to 169 lbs after the run a loss of about 3 lbs of water.

Today I got back in the pool - I have been working the last 3 graveyard shifts and I feel like a zombie. but I was able to get myself out of bed early enough to get in a great swim again. Today I was shooting for a little longer swim than Monday and a little fast swim than Monday. turns out I got both with a swim of 2100 yards and 43 minutes. If I can keep that pace at the 70.3 I will be real happy with that. I felt great after the swim today and feel that I am progressing nicely in my training. The next 2 weeks will be tough, before the taper. I need to push just a little bit harder and stay on schedule. Let's see how that goes - CIAO !

Prospect Lake Triathlon

2007-06-26T10:24:00.000-07:00

The Prospect Lake Triathlon took place over the weekend. Although not my A-Race this year I would consider it one of my milestones for training prior to my half-iron.

The race was pretty awesome. There were around 300 or so participants. The were 24 male elite and 9 female elite triathletes. The most well known being Hunter Kemper. Who by the way finished overall number one - no doubt, the guy just looked so awesome as he passed by me on the bike. I could only hope and pray to get to his level of competition.

The age groupers totaled 180 men and 144 women. The weather was superb - water temps at 68-69 degrees. the air temp at the start was around 56 but warmed up quickly with the sun. There was no wind to speak of and no signs of rain either. The transition area was a little more crowded this year than last but everyone seemed to work together to get the space they needed. The air was full of anticipation, newbies and veterans mixed together and stories of past triathlons were numerous.

The swim was 750 meters. This was a beach start so it was a little more exciting than last year which was a water start. The newbies seemed a little leery of being in the mix but I don't think anyone got hurt. For the first time I jumped into the mix near the front. I wanted to be part of the close quarters swimming and I think I swam over the top of someone. OOPS :-(

After the crowd thinned a little I found my groove and kept of a pretty good pace through the first and second buoy. The last leg I pushed my stroke faster and pulled away from a lot of the swimmers in my wave. I finished my swim with a time of 16:56, or 14th out of a wave of 42 men. That is my fastest swim yet and I felt great after getting out of the water. I was not completely wasted after the swim and got into transition right away.

My T1 was the fastest yet for me at 1:56. My wetsuit stripped off easily and I got into my bike shoes and off I went. I recently purchased a new Louis Garneau Helmet and I used it for this race. I felt good getting on the bike and had no problems mounting.

The bike was a 4 loop 13.2 mile course. It is moderately hilly. The road conditions were fair with quite a few creases in the road and there were some rocks in the road. The bike ride went well although I did throw a chain to the inside of the crank while shifting but I was able to recover with a little creative shifting. My time on the bike was 39:44 which placed me 5th in my age group, out of 26th. I am pretty happy with my progress on the bike. I came into T2 out of my shoes and had no problems dismounting. My T2 time was only 1:13.

The run was a 5K around the lake. It seemed a lot longer. My legs did not feel as rubbery for this run but I just could not get my speed going. I felt a little wasted, washed out. I did take a gel while out on the bike but I think I should have taken in more calories than I did. I finished the run in 25:45 an 8:17 min/mi that was a slower than my last triathlon run. I will be looking at my training schedule and modifying it to work more on my running before I head out for my half.

I finished with a total of 1:25:35. That placed me 9th out of 26 men 40-44 and 80th overall out of 180 men. I still have a lot of work to do before Timberman. But at least now I know that I am improving. Some day I may get a chance to stand on the podium - I always have my podium clothes packed. Don't you? Ciao!

Great Weekend

2007-06-19T13:43:00.000-07:00

It was a long weekend for me. I had Monday off so I was able to get a few days of rest for a change.

On Saturday I enjoyed another open water swim. I felt great! The water was a little cool and the air was warm. There was no wind at all. We were able to swim as many laps as we wanted back and forth across the lake. It was about 300-350 yards across, so every trip back and forth was around 700 yards. I did it 3 times. I felt so good I probably could have even done it a 4th time. I would just get into a rhythm and count strokes. Get up to 15 and site for my landmarks. I would like to swim the course on Sunday without "tackin" back and forth.

Sunday was a 60 mile bike ride that ended up being only 56 miles total. It got hot fast on Sunday and the wind kicked up early. I ended up fighting the wind all the way back to my car. I feel that I did twice the work than my other rides. But I finished and that is what makes you feel good.

Monday, we got to swim at the outside pool. The pool is a full 25 yards. That is real nice. I enjoyed the swim. The team is really swimming well. I look forward to competing with them in future races. This weekends race should be great. I hope the weather holds out and does not get too hot by Sunday.

If you get the chance - please take a look at the hilarious You Tube video at the bottom of my blog page. For now - CIAO !!!

Cycling Club

2007-06-14T15:38:00.000-07:00

Last night I had the opportunity to ride with the Canon City Cycling Club. I just want to express my thanks to them for letting me join in.

As a triathlete I tend to train on my own most of the time. having to go at it alone on a triathlon without drafting makes it easier to train that way. The problem is that I don't push myself hard enough on my own.

So being in a group of cycling junkies last night gave me a push I definitely needed bad. We headed out of town up Red Canyon Road. The ride is pretty grueling until the turn around about 13 miles away. There is a lot of hill work to do. I stayed with the pack for most of the way there but got dropped on one particular hill because the group surged suddenly and I did not react in time. Once out of the group I tried to catch up but there was no way. I did stay with a couple of other riders until the turn around.

Once at the turn-around we regrouped and rested for a few minutes. Back in the saddle the group started off at a gentle pace, laughing and talking back and forth. Then it happened, Mark one of my fellow triathletes said something like "watch me do something stupid" and sprinted forward ahead of the pack at full speed. Everyone looked at each other and though "what got into him". Well since he was one of my teammates, I jump forward to catch up to him.

I caught up to him after a bit and he looked tired from that sprint. Looking back I found that the pack had followed me and the race was on. One fast cyclist bolted forward and kept going. He was a pretty strong rider and the pack had to get organized. The pack tightened up and worked together to catch up to the lead rider. The pace was pretty furious. I think everyone was tired after the ride as we gathered for pizza and beer.

I felt great for the ride. I hope to join the group again for another ride later this month. Until then I will continue to train on my own and push up my mileage.

Down Day

2007-06-13T08:30:00.000-07:00

Hello - How goes life?

Today I woke up feeling down. I have been having some increased stress lately and I think it is catching up to me. I just feel blah today. No matter how hard and extra I work it seems that my bills are piling up faster than I can get them paid. I hope I can make it to payday. It doesn't help being a Triathlete either, everything is expensive. The cost of the race, equipment, travel, food etc. That cuts into the budget as well.

I got back in the pool this morning. It was crowded but I ended up having my own lane after a short while. The others in the pool kept stopping and chatting at the end of the lane and my flip turns were getting them wet. Oooops. Anyway they moved to another lane and I then got in a great swim. Once again I just started swimming laps and kept going. I got in a 1000 yard interval and felt like I could go another 500 without problems. I worked a little harder on breathing on my weak side too. I don't want to be one-sided and start swimming in circles out on the lake - like a one-armed man rowing a boat.

Tonight it looks like the consensus is a bike ride - The Tri-Club is meeting for a short 20 mile ride. sounds like a good break from my usual schedule. Hopefully I will be in a better mood by that time. I am looking forward to another open water swim this weekend.

La vita di maggio otterrà migliore presto - prego !!!!

Great Bike Ride

2007-06-12T08:08:00.000-07:00

Good Morning Triathlon World.

I hope everyone was up early this morning - training. It occurs to me everyday that there are so many people that miss the best time of the day because of sleep. Getting up early and out the door makes the day great. Seeing the sunrise every morning is enought to power my day forward. To think - early morning trainers like me get more done before breakfast than most get done in a whole day.

This morning the weather was perfect for cycling. At first there was a chance of rain but it held off. The roads were a little moist but no great big puddles. I headed out on the highway this morning towards Penrose. the ride seems to be getting easier every time I do it. So either I am getting stronger or the hills area getting flatter. I think the first one is correct. My plan was for 1:15:00 of riding at a steady pace. Trying to keep my average about 19.0 mph. I would like to get my average up above 20.0 mph and on Sunday I came damb close to it. Today's ride felt good. I did have some back pain after the first 45 minutes but it was tolerable. I forgot to take an Ibuprofen before leaving. On the way back there is a hill - we call it Loader Hill. Everyone pretty much hates it because it is steep and long. So on the way back today I looked ahead and saw another cyclist about half way up. He appeared to be on a mountain bike and riding slowly up the hill. Now every good triathloete would never pass up this challenge. Catch up to him and pass before he reaches the top. So off I went in a big gear - out of my saddle and pushing hard. I got about half way up and dropped the gears down and pushed hard to the top. Just before the top of the hill I caught and overtook him out of my saddle and then rode the big gear down the other side. GOD - I love this sport !!!!!!!!!!!!!!!!!

Backlogged

2007-06-11T11:07:00.000-07:00

WOW - the past week flew by and my blog is far behind. The farther I get into my training schedule the less time I find for the other things I need to do. Even my training diary has suffered from abandonment. Let me see if I can everything caught up.

Last Wednesday - The day was pretty nice. I got in a fair swim and looked forward to another open water swim on Thursday night. I feel more confident in the pool and hope that transforms into better swimming in open water. I got back great pictures from Highlands Ranch and the event photogs got a great one that I am planning on buying.

Last Thursday - The weather was terrible in the morning. It was cold and very windy. I hit the gym up that morning and worked on legs, arms and abs. I feel that I need to get in more weight lifting workouts in order to move up any farther in the standings. Thursday evening I met up with the Tri Club at Prospect Lake in Colorado Springs. They set up the lake for a 750 meter swim. the same length as the triathlon will be at the end of the month. The weather was challenging - it was spitting rain and the wind was blowing at a constant 10-25 mph over the water. The water was very choppy. Great - would this be another Morrison for me. Would I be able to get comfortable in the water or panic as I did last time? The answer - nope. It was a totally awesome swim. I started out the swim slowly - I wanted to keep my eyes on the club newbies. They looked scared - I could see it in thier faces even with the goggles on. So I swam back and forth with them for awhile. I then tucked my head in and sprinted forward - I felt great in the water. As I turned to catch a breath I would look across the water and for once I could see that I was moving real fast in the water. I passed people faster than I could remember doing in the past. I felt strong and confident. It was awesome. I climbed out of the water and looked back to see the newbies struggling - so I headed back out to the last buoy to help them in. I think I got in about 1100-1200 meters for the night.

Sunday - Yesterday - Great day - early start to cycle. Got in 50 great miles. Did flat at mile 13 but had not problems changing out. Bike ran good. Only took 2:30 to complete. Averaged about 19mph for the ride. Legs felt great. For the rest of the day I enjoyed working around the house.

Today - Back in the water, time to step it up. Training takes on a new level today. After my open water on thursday and a great ride yesterday I am pushing everything up one level. This morning I got in a total of 3000 yards in the pool including 2x500 and 1x1000 intervals. I felt great - I felt tired - I felt like I was working out. After I was done I felt as if I accomplished something, my arms were sore and thirsty for calories. I fed them Muscle Milk and headed to work.

OK that catches everthing up - now if I could just keep it caught up I would be happy. CIAO.

Highlands Ranch Triathlon

2007-06-05T16:07:00.000-07:00

RACE REPORT

The Highlands Ranch Spring Tune-Up Triathlon took place on Saturday June 2nd. The Race consisted of a 500 yard pool swim, a 12 mile bike and a 5K run. There were 318 athletes participating this year. The weather was perfect, temperature was around 70 and there was no wind.

The Canon Triathlon Club sent up 6 members to the race. 2 of the newbie triathletes did well enough to place in their age division. It was an awesome race, the support was great, the course well laid out.

I was in the pool at 7:02:00. Although the water was pretty warm I felt great. After my last triathlon swim I looked forward to pushing hard and getting out in under 10 minutes. I was first in my lane and started out strong. I was passed by the second swimmer on lap 5 and was not passed again. I did catch up to the other swimmers in the lane and overtook them. I was out of the water in 9:30 with a 10 second run to the timing mat.

T1 went OK until I got past the mats. I planned on getting into my shoes while on the fly but one of my shoes came off the pedal. I needed to stop and go back for it. This added about 1 minute to my bike time. My T1 time was only 1:30 minute.

The bike course was challenging with the beginning mile slightly rolling followed by a 8/10th of a mile hill climb. I found that I could gear down a little and push it out in my seat. After the top it leveled for about .25 mile then it had a 2% grade for the next 3/4 mile. There was another smaller hill at about the 3 mile mark that I found I could stand up and power over. After that it flattened out and then went downhill for the next 2.5 miles. I reached speeds of 35-38 mph. I lost one water bottle around the end of the ride, but otherwise the bike portion was totally awesome.

T2 went a whole lot better than T1 with no problems encountered. I was only in the transition area for 1:00 min. Then off to run.

The 5K run was on a concrete path through the park area. Although not crazy about running on concrete, I liked it better than if it would have been dirt. The course was pretty flat to slightly downhill for the first 1/2 mile then it was uphill to the turn around. Back the way we came and it finished slightly uphill to flat. The course was flat with me posting my fastest triathlon run yet at an average 8:12 mile.

All in all the race was a must do for next year. I finished 13/31 in my age division. As usual the 40-44 year old group seems to be real competitive. The overall winner was from the 40-44 year old age group with a finish of 59:00. Otherwise I finished 37/147 males and 46/318 athletes. I really felt great at this race and hope to build on my success. It is time to ramp up the training to see how far I can go. There is no stopping now.......... Rock On!

Bolder Boulder Race Report

2007-05-30T08:07:00.000-07:00

Bolder Boulder 2007 has come and gone.

It was a record breaking year for the race, with over 50,000 participants. Could this be the largest 10K run in the world or what!!!!!

I attended the race with a few friends and family. The atmosphere race day was electrically charged. Everyone was smiling and getting ready to have fun. It is so great to see so many people in the race - people that, just like you and me, are trying to be healthy and fit.

The Bolder Boulder is a 10K like no other. There are a lot of participants that run the Bolder for a great PR. The event is run in waves with the first waves all requiring a qualifying run time from somewhere else. These participants run fast and hard, some reaching their PR some not. Times of 30 minutes are not out of the ordinary for the fastest of the runners in wave A. Those in the farther waves run for fun. The farther back you are the harder it is to run all out. There are just too many people to run through, zigging and zagging from person to person.

The route is lined with local bands and attractions. There is the Blues Brothers, Elvis, the Belly Dancers and the Slip and Slide. Ordinary locals in their front yard with food and water, cheering everyone on. Running with costumed super heroes, men in kilts and Marines in formation keeps the race interesting. Their is always something to look at during the Bolder Boulder and if you have not done it yet then plan on it for next year.

Our Tri Club put 4 people in the race. Everyone did very well and enjoyed themselves. We have yet to get out times for the Bolder Boulder. The race timing is having a technical problems with the server and soon should be up and running. Afterward we enjoyed the festivities at Folsum Field for Memorial Day. There were skydivers and an Air Force Flyover prior to the professional elite race. Alan Culpepper held on to 4th place With the Moroccan runner coming in just under 30 minutes for the win.

This was a very successful year for the Bolder Boulder. Boulder Colorado is one of the most beautiful, friendly, and healthy cities in America. So, Hooray for another wonderful year. And I hope to see everyone again next year and let's make it even bigger. I will post our times as soon as I am able to access them. For now it is back to training and racing. CIAO

Hump Day

2007-05-23T12:48:00.000-07:00

It's going to one of those dreary days today. The weather is suppose to be cold and rainy all day. Well - we have had some great weather up to now so I can't complain. No-one listens anyway. I got in the pool again this morning. I figured I would get in a usual workout. Warm up, drills, kick, some intervals, cool down and leave. Well-------

Did you ever notice, that when you are in the pool and alone everything is fine. You swim at a comfortable pace, concentrate on form and make it from end to end. But wait - let's throw in another swimmer in the lane next to you.

Let's start by making that swimmer in the lane next to you a poor, slow swimmer. What happens to your swimming? Well for me I don't tend to go much faster than when I am alone. However I do tend to concentrate on my form more so that I look better in the water. Yes this is a little vain but what the heck. If I am going to do this triathlon stuff I might as well make it look good.

Next let's change to a proficient swimmer. Maybe a little faster than you are. What happens to your workout? Well for me - and this happened this morning - I ended up trying to catch up to him and match his pace. I was pushing past my normal speed, getting a little sloppy and actually getting slower as time went on. Why is it that egos are so strong? It is good to push harder and try to stay up with faster swimmers. I felt good that I was able to keep up for as long as I did. I even learned a little from watching him.

Anyway - It looks like I will be running in the rain today. My friends look at me like I am crazy. but hey - maybe I am in a way. I need to run, bike and swim in adverse weather conditions. Otherwise, come tri day, if the weather is foul it will not be as big a shock to my system. Tonight I'm back in the pool again. Not too much swimming, more coaching. CIAO !

Big Swim

2007-05-22T15:59:00.000-07:00

Back in the water Monday morning. I'm feeling pretty good, however my legs are a little sore from my bike on Sunday. That's OK - I won't be using them as much in the pool.

I scheduled a long swim for the morning. With a 300 warm-up and cool-down. For my interval set I wanted to get in a total of 1800 yards.

At first, after getting in the pool, I got my warm up done and felt pretty good. I figured on doing 9x200 intervals to get to my total yardage for the day. After starting my first interval I started thinking to my self. I said, Self - why no do 700 yards straight and time it. So off I went. After doing the 700 yards I took a look at my watch and it showed 11:22. Now that is more like it. I knew that the swim at Morrison was an abnormality. I really can swim a lot faster.

I did a second set of 700 and fininished off the day with a 400 and a 100 yard. Cool down felt great. I felt like I accomplished something. I felt strong again. Keep rocking and keep training. CIAO!

Awesome Ride

2007-05-22T15:47:00.000-07:00

The weather Sunday was awesome. I was down in town about 8 am and looking forward to another ride down the rode. I wanted to push a little harder today, I'm still working off the energy from last Sundays Tri.

Mark and Mary showed up by 8:30am. Mark is quite the cyclist and I have only been with him on one ride so far. He is a tall 6-2 or so and has those long legs for running and cycling. I wasn't sure how fast he wanted to ride but I found out pretty quickly after we left.

We left Mary to ride by herself and planned on going out about 15 miles or so. I needed to be back in town reasonable early. Marc quickly took the lead and pushed the pace to around 22-23 mph. I wasn't even warmed up yet. I tucked in behind him and paced myself well. I pulled in front for a while with him drafting on me. His height makes it harder on him to draft off of my bike - worse yet is that I am on 650's and he is on 700's, that puts him up another couple inches.

I noticed that my bike was considerably faster that his road bike on downhills and straights at the same pedal stroke.

We turned at the 16 mile mark and headed back. There was a slight headwind and we worked harder on the way back to town. The hills really burned on the way back - but that could be because we we pushing so hard. My quads were toast by the time the last hill came up.

All in all the ride was pretty awesome. It was nice to have someone to push with. I have been training by myself for too long and really enjoy getting my butt wooped once and awhile.

Residual Effects

2007-05-17T11:03:00.000-07:00

Residual Effects - of what? Of my first race weekend.

I headed into this week with a new found goal, new energy to pour into my training. I started Monday with a half-way decent swim but still very tired from the swim on Sunday. My run on Monday afternoon was frickin awesome. I felt alive, I felt a spring in my step. I pushed the pace down to an 8:30 mile for 5.2 miles. I felt like something wierd had happened inside.

Tuesday, I was on the bike again - this time pushing my training bike "Athena" as hard as I could. I went about 25 miles and averaged 19 mph. I was out of the seat and pushing pretty hard. I felt good but my legs were quite tired. I had no cramping in my legs but I did have some back pain after being in aero for awhile. I need to be stretching more again.

Wednesday was a break out awesome day. My swim went well, I pushed a little harder than usual and finished with around 2400 yards. I still can't explain what happened on Sunday during my swim, but I am darn sure going to make sure it doesn't happen again. WEdnesday afternoon I got in a 5 mile run, although not as good a run as Monday, I still pushed through a lot of the pain and tried to keep my pace up there. Then I got back in the water last night for another 800 yards of swimming with the Tri Club. Wow - what a day of training.

This morning was the best yet. I got in 27 miles on my training bike. Pretty much the same course as on Teusday - but my average speed increased to 21 mph average. My back fest better today - I have been sretching every night and morning and it is making a big difference. I naturally have a tight lower back. My massage tech tells me that she has noticed some muscular hypertrophy in the area of my lumbar spine. I am not sure if that is swelling related to the back pain or an increase in muscle thickness related to the increase in training. But in any case, this morning went well on the ride. I followed with a 2 mile run-off that averaged 8:37 min/mi. Not bad for post race workouts. I'll finish this week with a swim and run tomorrow. The Tri-Club is working on getting out the resirvoir soon for practice. I am looking forward to it. It is time to get over this open water phobia.

Race Report

2007-05-14T08:30:00.000-07:00

Little Foot Triathlon

The Little Foot Triathlon was held on Sunday. There were about 200 participants in this years event. The weather was real nice with a low in the morning of about 60 degrees. The water temperature was 58 degrees.

After spending the night in my car waiting for the gates to open to the park, I pulled into the parking area and started getting ready. I was surprisingly calm for the first triathlon of the year. I felt that my training had prepared me for this event.

After getting my timing chip and body marking I got my transition area set up. With the water temperatures as cold as they were I brought my full wetsuit to swim. I noticed that some were wearing long-john wetsuits and 2 brave souls were only wearing bathing suits. Once I got in the water I was happy that I had my long sleeve wetsuit - the water was really frickin cold. I dunked my head under and felt my breath go away. My face was so cold I could not move my lips right.

The coldness of the water had a bigger effect on me than I thought. Once our wave started I started swimming and felt that I could not get my breath. This same thing happened last year in Steamboat and I have no explanation for it. I was once again forced to swim side stroke off and on for the first 200 yards. Every time I tried to get into rhythm I felt that I could not breath right and would go back to side stroke. After the first 200 yards I finally got my rhythm and could swim well. I did get blown off course for the final stretch and ended up to the right of the finish by about 100 feet. I was very happy to be out of the water and into transition.

The bike segment was a whole lot better. I did not get a chance to check out the course so for the first lap I did not push real hard. The 2nd and 3rd laps were awesome. I passed quite a few other riders. I was out of the saddle on the hills and in aero for everything else. The total ride took 49:15 for 15 miles. Not my fastest but there were some hills to deal with. I think I could have pushed harder and I need to do that - I tend to hold back and that is something I need to work on.

T1 went very quickly - even though I had to tie my shoes. Since yesterday I stopped in at the shoe store and got my elastic laces. The run was fairly good. Once again I should have pushed harder. I could not feel my feet until the half way point. It really is weird running and not being able to feel your feet. The run was mostly uphill for the first half, Enough to slow me down. I was able to stretch out my stride on the way back down and finish with a pretty good time.

I learned a lot from the first tri of the year and will have to adjust my training to progress. I need to get in the open water more - I am not sure if the temperature of the water affected me or if this is some kind of anxiety. Last year at Prospect Lake I had no problems with the swim. Then at Steamboat Springs I had the same thing happened to me. I feels like my chest is tight and I cannot get any air. But after about 200 yards I feel better and can swim without any problems. So I need to get in the OPEN water more. My bike is pretty good but I do need to push harder without holding back - same goes for the run. I do need to start getting more brick workouts in.

I finished at 1:36:46. My age group 40-44 was real competitive. I finished 13th out of 17. But if you look at the 35-40 group I would have finished 6th out of 16. I guess I should feel lucky since about 12-14 people were fished out by the boat. I really do think the water temperatures had a lot to do with it. But I will find somewhere and someone to swim with open water. When I get this fixed I will then be close to placing in my age group. In a pool I have no problems going fast and finishing strong.

Must Swim Faster

2007-05-09T10:27:00.000-07:00

Back in the pool - thinking about the open water swim on Sunday. Trying to stay focused.

In the lane, water is a little warm this morning.
Time for warm up - steady, straight, feeling tight.
Up the lane slowly - checking form, doing good. Breath right, breath left.
300 yards warm up done. Feeling better - loosened up. Standing in the shallow end thinking about Sunday.

Time for drills - arm lead, head down. Relaxed, rotating the body, pointing the belly button. Blow out completely, suck in quick. Keep the head down, legs up high. Swimming downhill. Underskate, Double and Triple. Relax. Breath.

Intervals - Today time trial - 1000 yards. Nervous, thinking about Sunday.
Start TT - long form, strong stroke, hold the water, pull through with the body. Feel the water on the surface of my hands and arms. Feels good. Throw in a good kick. 100 done, still strong. Feeling good, form , form, form. Pull, pull, pull. Breath right, then left. 300 done, still strong. 50 build/ 50 decend. 500 done. How is my time? No time to look - keep swimming.

600 down and still going good. Breathing a little harder now, try to regulate and breath out completely. Mind starting to wander again. Pull it back in and focus. Focus on form - high elbow catch, steep angle in, reach for the other side, pull through. Focus, Focus.

800 down - getting tired now, can' stop. MUST go faster. Have to finish strong. 900 done, push harder for last 100, push harder, legs cramping, shake it off keep swimming harder. last 50 - spint to the finish. DONE !!!!!!!!!

1000 yards 15:35

Time for 100 of kick drills - pretty tired. Cool Down 300 yards. REady for coffee and the rest of the morning off. How great is this sport !!!!!!

Weird Weather

2007-05-08T11:36:00.000-07:00

Is it just me or is the weather really getting to be weird?

On Sunday it was a typical Spring day - the morning started out clear as a bell - temps were a little low around 44 degrees with a slight gentle breeze. I left on a ride up to Red Canyon and back with a few friends from the Tri-Club. The ride is about 28-30 miles with lot's of hills on the way out and a nice ride on the way back. the ride out was great with most of us shedding jackets about half way because of overheating. After turning around the wind hit us squarely and the coats went back on.

Wind, now there is a force of nature that is really started to get on my nerves. I know, everyone tells me that the wind will help me to build muscles quicker. Adds to the training, adversity builds stamina, blah, blah, blah. I don't really give a sh**. I can't stand the wind. No matter what direction I am headed, the wind is always there in my face. This morning the weather man stated that there was not wind predicted for today. So what did I have on the way back from Pueblo - that's right - WIND!!!!!! Is there any particular qualifications for weather man or is it really just a guessing game.

Anyway - Sunday's ride was great. It is nice to be riding with other people now. Riding completely by myself can get real boring. So after the ride I headed home - the weather remained OK for most of the day. then about 7:00pm it starts snowing. It did not let up until we had 18" on the ground. That's right 18 fricken inches of snow by morning. that shot my training for the day since I could not get to the pool. What a lousy way to start the week for training.

Today I got in about 30 miles. The speed was pretty good going out. Actually I was wondering why my speed was so high on the way out. I averaged 22.5 mph up to the half way mark. I found out quickly when I turned around and was faced with, yes you got it, a strong headwind. I am not one to complain but for the love of God, could I have one ride without wind. I pushed the speed anyhow on the way back and ended up averaging 19mph, not bad considering the wind.

Transition Zones

2007-05-03T15:06:00.000-07:00

Last night I held an informal class on Transition Zones. I have spent some time practicing my own area but never really sat down to write out how I do it or what I'm thinking. So last night I was able to explain the transitions but fumbled with it. So today I am writing down my thoughts on transitions.

Pre-Race preparation is the hardest for new people to figure out. It is an individually formulated setup. Everyone has a different way of setting up there little area of transition. Some of the key points to remember - Keep it as simple as possible, limit the clutter, be very organized and anal about your transition area. I use my transition set-up as a meditation time. I try to zone out as I go through my transitions in my head.

Finding your spot to set up a transition area is very important. Transition areas are set up as open racking or racked by groups. Regardless, get there early and find an area that is easy to find from the point of view of the exit from the swim. Look for landmarks that will help you find your bike as you exit the swim. Look for trees, signs, port-a -potties, trash cans. Anything that will point towards your bike when you are tired from the swim and not thinking straight. After finding that special spot of yours it is time for set-up.

I like to lay out a large towel next to my bike. This serves 2 purposes; 1- it helps to dry off you feet, 2- it marks your private boundaries, giving you a small space all your own. Set-up your bike equipment so that it is easily accessible and in the order that you will put it on. Your helmet should be upside down on your handlebars with the straps out, gloves and sunglasses inside and ready. Water bottles and food that you plan on carrying should be mounted on the bike, bike computer cleared and ready. Bike shoes can be mounted already or open on the towel for quick entry. Have a separate water bottle and towel ready for washing the dirt off of your feet before you put socks on. If you plan on eating something after getting on the bike - pre tear open the package so that you can have it in your mouth while running with your bike to the Mount line.

Next to your bike gear - have your running gear ready. Shoes with laces untied, race number belt or running shirt with number already pinned, water bottle for running, hat, watch, whatever you need for the run laid out so that the T2 will go smoothly. Wearing a Tri-Suit cuts down on your transition times as does the race-belt.

Practice, practice, practice. As you run up after the swim, strip the top half of your wetsuit off, pull the rest off when you get to your area. Baby Oil or PAM helps this process. For the first few times - take your time and get it right. You have one shot to get it right and move to the next event or screw it up and half to take even more time. So relax, take a deep breath and go through the process in your head. Coming in from the bike, stand up in your pedals and stretch about 1/4 mile out. Reach down and loosen up your bike shoes before dismounting. If you feel confident - practice pulling each foot out of the bike shoes while riding. When you get to the dismount area, just swing your foot over and run in your sock or bare feet back to your transition area. Not only area you out of your shoes already, but you will be able to run faster without the cleats.

Only practice and races will make this process smoother. Transition times will affect the shorter sprint races more than the longer races. But if you take it slow and easy your transition will be smooth, without complications. BE METHODICAL!!!!!!

I'm Back

2007-05-01T16:24:00.000-07:00

Hey, how is everyone doing?

Sorry for the absence, my life has been a circus lately and I was needed as the Clown.

Let me get things caught up to date --->>>

Last week was a pretty good training week. After completing the 50 mile bike ride last week I felt real good. On Monday I got in around 2600 yards in the pool. Felt good and feel that my stroke pattern is getting better with each swim. I got in a 5 mile run on Monday afternoon with 8x30sec fartleks. Tuesday was a terrible snow day as you read in my last blog so training was limited to 40 minutes on the trainer and 4 hours of shoveling. What Fun Eh!

Wednesday believe it or not was pretty nice outside. I got in a good swim in the morning - mainly working on technique and sprints - I was back in the water with the Tri Club in the evening for more yardage. I got in another 5 mile steady run that felt good. Thursday I was back on the road and did hillwork for 10 miles. The total ride was about 1:15:00. There was a fair amount of wind so the ride was that much more challenging. Friday was in the pool again - I got in about 2000 yards again - following my training schedule. The swim felt particularly good on Friday - After work I ran 6 miles and that really felt good.

Sunday I got in a long ride again. I left town with the Tri Club but they were only doing 40 miles. I finished with 56 miles - the amount for the Half-Iron. There was again a fair amount of wind and it was pretty hot outside. The ride felt good and I did a 10 minute run-off afterwards.

Monday 4/30, I took the morning off from swimming. I was pretty dehydrated, weak, tired. I hydrated real good during the day and completed a 5 mile run in the evening. The run felt pretty good, I was a little sore but tolerable. I kept thinking about how I would feel during the half-iron and pushed myself harder.

Today - feeling great. Got in another hard bike uphill. Total time was 1:10:00, pushed up the 8 mile hill harder today. Felt my legs burning, cramping. Pushed harder, pedal evenly - up out of the saddle - pushing harder. Felt great. Here is where it gets weird - I felt a different vibration coming from my rear wheel. Pulling over and looking at the wheel there was plenty of air but the tire was no longer tracking even - it was like someone had stuffed it with a sock - lumpy. I took it off and looked on the inside and found that the Kevlar braid was coming loose. Looks like I wore out a set of tires. Time to go tire shopping again. :-)

Tomorrow I will be back in the pool. I will need to swim hard and long in the morning. I need to make up for the day off. For now, until tomorrow - CIAO

Snow Workout!

2007-04-25T10:58:00.000-07:00

Does this look like training weather to you?

Holy Crap!

I woke up yesterday wanting to cycle for 50 minutes, Good Luck.

Hey this is Colorado - the weather can change from Spring to Winter overnight.

If we forget about yesterday - the rest of this week has been great for training.

Sunday was a perfect day for a 50-mile bike ride. The temps were about 65 and there was very little wind. I felt great on the bike without any lower back pain while in aero. I guess the extra stretching is paying off. I rode an average of 19.5 mph for the 50 miles. I pushed hard up the hills and worked the downhills as well. Laurie W. was one of the Tri Club riders that headed out for 50 that day and she did great also. The bike worked great again - new tires seemed to make the ride better - probably only in my mind but if felt that the rolling resistance was less.

Monday I was in the pool again - I varied from my training schedule and pushed a monster set of 5x400 freestyle. I totaled 2600 for the day. Then later on in the day I ran 3 miles with fartleks. So, besides yesterday - training has been great. This morning I was in the pool and did my scheduled training. I felt good but still lose my breath quickly when doing flip turns. It is time to get back in the open water to log some big yardage. No flip turns or walls - just steady swimming.

This afternoon I have another 4 mile run planned. This will be a steady run without intervals. Then tonight I am back in the pool with the Tri Club Gals. The first triathlon for them will be the Highland Ranch Sprint on June 2nd. I need them to start focusing on long swimming without taking long breaks at the wall. I know they can get the yardage in to finish the swim but they tend to take too long at the wall with each lap. They are all doing real well and progressing very quickly.

Yeah! Friday!

2007-04-20T09:26:00.000-07:00

Friday - Just another day right? Wrong.

Friday is more than just another day - it is a day of transformation. Individuals change from being a dull, hopeless, go to their jobs personality to a vibrant, what kind of trouble can I get into weekender. We go from being passive to being daredevils. Life seems to start on Friday and end on Monday mornings. Life is a struggle during the week and exciting on the weekends.

This is my birthday weekend. I do not plan to do a lot over this weekend. I am planning a long 50-60 mile ride on Sunday. The weather is suppose to be awesome on Sunday. I hope to have a few riding partners for the ride, but if no-one shows that is OK too. Sometimes I like being on my own with my bike. It gives me a chance to reflect on my training and my plans. I tend to talk to myself during long rides and think about what I want to do in the future. Where do I want to be in a year. the drone of the aero wheels is almost hypnotic.

So this will be Birthday #43. I thought about how I now compared to my former self and this is what I found:

Age -33, Height -5'10.5", Weight - 205#, Waist - 35", Blood Pressure - 136/80, Resting Pulse - 68, Unable to run 1/2 mile, Unable to swim >20 yards, Cholesterol - 205, HDL - 40, LDL - 120, smoked cigarettes and chewed tobacco, 6 pack per week.

Age - 43, Height - 5'10.5", Weight - 175#, Waist - 31", Blood Pressure - 110/58, Resting Pulse 42. 7:00 min/mile, 1:25 min/100 yard swim. Cholesterol - 170, HDL - 72, LDL - 80, No cigs, No chew, Minimal Alcohol.

Not a bad change in 10 years - And the best is still to come. Bring it on World !!!!!!!!!!

They Call Me Flipper!

2007-04-18T14:41:00.000-07:00

Good Morning Tri World :-)

The weather has settled down nicely in Colorado. Warm and partly cloudy.

I was back in the water this morning after an evening of trying to work out a work/triathlon schedule. I am definitely chomping at the bit to get the race season started.

I have decided to start with a small sprint triathlon in the Denver area on May 13th, called the Littlefoot Triathlon. (www.littlefoottri.com) The problem is logistics - the race begins at 6:30am and it is 3 hours away. I really don't want to get a hotel room so I guess I'll be leaving early and sleeping in the car. I'll do packet pickup in the morning then race and come home. This is an open water sprint triathlon.

This morning I followed my training program, felt great and swam pretty good. My intervals were 6x100 and I did them with flip turns. The older ladies in the water were watching me and started to call me "Flipper".. They are so very nice to me - giving up my usual lane every morning. I did some late 40 yard sprints as well. I am feeling pretty good in the water - no real aches or pains to speak of. But there is a big difference between swimming 20 yards at a time with flip turns and swimming constant in open water. That is the one area I want to improve in this season.

Tonight I'm back in the pool with the Tri Club - I have a few new drills for them. They have come along way since January. They will all do well at their first triathlon in June.

Recent purchases for Apollo include new Hutchinson Tires and a SaltStick Dispenser. I'll bring you up to speed as soon as they come in. Fro now - CIAO!

Weekend Race and Rides

2007-04-17T10:34:00.000-07:00

It was a great weekend for racing and riding. The weather cleared overnight on Friday and by Saturday morning the sun was shining and the temperature was perfect for running. After working a graveyard shift i wasn't quite sure how I would feel to be running a race but heck - why not try.

The Tortoise and the Hare race held in Colorado Springs is a favorite of mine. It is a 5K race that is a little different. Each runner is given a handicap time that is calculated from their age, height, weight, and sex. The clock is started at minus 15 minutes and as each handicap comes up the runner leaves. This gives the slowest runner by handicap the chance to lead the race. The object of the race is for the "Hares" to catch and pass the "Tortoises". Sounds fun eh!

I found that I did run a little slower after working the night before. My 5K time was 24.15. Not quite as fast as the 22:00 that I ran last month, but not too bad. I have not been doing much speed work anyway - guess I need to start adding that in also. All in all it was a great race with lot's of fun.

Sunday was even better. I met up with the Pueblo Cycling Group for a ride East of town. The route was an out and back 38 miles. It was rolling hills with great roads. There was little traffic and the weather was perfect. In total there was about 50 riders of various abilities. I was not familiar with the route so I made a few mistakes off the bat.

After meeting up with a friend of mine we joined the group and headed out. The pace was relaxed at first. My friend jump out all of a sudden and took the lead. After a half mile we caught up to him right before a long hill. I pulled up ahead of him thinking he would follow and led up the hill. Half way up I looked back and found that I was by myself about 1/4 mile ahead of the main pack. I pulled up and waited to rejoin the group. As the group came by me I fell to the back of the pack and joined in. However the back of the pack was going much slower than the front and as the front topped the hill they started sprinting down. I pushed passed the slower riders and got to the top finding the lead pack already down the hill and working together. As much as I tried to close the gap on my own, I was unable to keep up.

I continued with a steady pace on my own until a small pack of 5 riders joined up with me. I jumped in and we worked together well up to the turn around. My friend finally joined up with us and we worked our way back. The pack worked well together for most of the ride back but between me and another rider we were pushing too hard and finally dropped everyone else. Together we continued to work together all the way back to the finish. Our average speed on the way back was around 24 mph. This ride was the best so far this year. I was using my race bike- Quintana Roo Kilo and he did well with no problems.

I hope to get back out there in the next few weeks and do that same course again. I would like to stay up with the lead pack next time though. The weather appears to be pretty good for training this week - leading up to my birthday this weekend. For now - CIAO

Spring Storm

2007-04-13T08:47:00.000-07:00

Today I woke to another Spring storm. The weather forecasters in Colorado have the hardest job around. The predictions all week were for a large blizzard like storm, but the low pressure area went further south and we are getting enough to screw up training but nothing more.

Back in the pool this morning at 6am. I had 3 of the girls from the Tri Club in the water this morning. They are really doing great. They have learned so much in 4 months. It will be good to see them in their first race. I think they will all do great.

My training was relaxed today. I got my warm up done and some drills before starting on intervals. I did 2x200 and 2x300 and then 100's of kick, pull and paddles. then a 200 cool down and out of the water. I felt real good and fresh after the swim. I finished with 10 minutes of relaxation under a tanning light and headed to work.

I am looking forward to this weekend. It will definitely be a busy one. After working graves tonight at the hospital I will be headed to Colorado Springs in the morning for a 5K race called the Tortoise and the Hare. Then home for some sleep. On Sunday I will be leaving early to get to Pueblo for a bike ride with the Pueblo Cycling Group. It will only be a ride of 38 miles but maybe I'll do it twice. The weather should improve drastically over the next 2 days. So long Winter, Hello Training Season. Ciao!

First Rain Ride

2007-04-11T12:36:00.000-07:00

How completely awesome yesterday's ride was. The weather was lousy as it has been for the past week.

But this time - the temperature was warm enough for an outside ride. I wore my bike shorts, but wore long sleeves and a wind jacket on the upper half. I also had on my long gloves.

I was a little cold going out but felt real good. There was not fog to speak of but you could feel the moisture in the air. I knew that at anytime the sky could open up and dump on me. It has been awhile since I got caught in a storm on my bike. The thought of it made my heartbeat quicken.

My pace was good, my cadence regular. Kick over the top and pull on the bottom. Legs feeling fresh after the first few miles. Heartrate good, breathing slow. Up ahead a hill - BOOM - out of the saddle and over the hill without even a slowdown. Cool.

Now I'm out in the country - away from most of the houses. I look around and behind me - dark clouds all around. What was that that I felt? A raindrop? Oh Yeah! Out of the saddle again - push hard - have to get to the turn around point. Too late - here it comes.

The rain hits hard, stinging at my face, windblown, cold. Cars pass me by - the look is priceless - what kind of idiot is out riding in the freezing rain? A TRIATHLETE I shout to the sky. I feel something strange on my face - what could it be?

It is the biggest smile that I have had all year. And the year is just starting. :-)

Back In The Saddle Again

2007-04-09T08:16:00.000-07:00

Well last week did not go as planned. But all in all everything turned out OK.

I was asked on Thursday to work a graveyard shift on Thursday night instead of Friday. That is my usual extra shift because I have to work Friday days. Anyway - I went ahead and did it even thought it would mess with training on Friday. God was I ever tired on Friday - I finally made it home about 3:00 pm and fell asleep. So my training was screwed for the week.

I did get on the bike yesterday - indoor trainer because of the weather. I did the complete CTS Training Session on Time Trails. That is a one hour long sufferfest of power intervals. It sure felt good too. The weather has not been cooperating with my training schedule. The mornings have been cold and foggy for the past 4 days. I hope this week shows some improvement.

I finished putting together my new aero cage over the weekend. It looks great and is a lot easier to get bottles out and in behind me. I like to storage area for tubes and the extra space that it allows under the seat for a small pouch. My Kilo got a nice bath yesterday, I got in and cleaned the cassette, chain and derailleur pulleys. I had to fix a flat on my back carbon wheel. funny thing is a flatted while on my trainer. Doesn't make much sense does it? Best I can tell there was a thorn in the tire that had not touched the tube yet and the pressure from the roller pushed it through. Anyway, The bike is definitely race ready now.

2007-04-03T16:36:00.000-07:00

Good Morning !!!!!!

It was cold, a little windy. But a heck of a rid this morning. My legs were burning by mile 5.

I took to the road this morning with a positive attitude. After yesterday, it couldn't be any worse.

This morning schedule included a 60 minute ride, with 6 x 1min Power Intervals. I pushed pretty hard on the intervals and felt pretty wasted when I got back to my car. I was using my heavier training bike for this ride. Everything worked great without any incidents.

I guess I didn't do much damage to my shoulder yesterday. It is feeling better today. I'll be back in the water in the morning.

I have been debating adding a long triathlon to my year. I am not quite sure yet but I have been debating doing the OneOOne triathlon in Houston in November. This Triathlon is new to the scene and is at a new length. Swim - 1.86mi, Bike - 80.6, Run - 18.6

The length is good and the cost isn't bad either. Well it is something to think about. Ciao!

Day One

2007-04-02T09:39:00.000-07:00

Well, here it is. The first day of my new training program. 20 weeks until Timberman.

And what a way to start it - first off - got stopped by 5-0 for rolling through a stop. And one of the only times I did not have my seat belt on - got written up for that also.

But anyway - life goes on. Put the negative things in life in the past and concentrate on the positive things around you.

I was back in the pool this morning. After watching the 70.3 Championship on Saturday I was a little stoked to push hard. I watched the swim stroke of the men and realize that my stroke looks alot better but somehow they just go faster. so I really worked on my sprints today. Getting in a total of around 2000 yards with 6x200 intervals plus warm up and cool down and the sprints. I did some pull buoy and paddle work as well. If I can just get moving faster I would be happy. I do need to get in some open water practice as soon as possible.

Over the weekend I went out looking for a new wetsuit. While doing that I found an awesome accessory for my bike. It is a new carbon water holder for the seat that will also hold 2 tubes and 4 - CO2 cylinders. It is way cool. It is made by Blackwell - I can't even find a picture of it anywhere. But I do know it is on my bike. Awesome!!!!!!!!!!!!!!!!

I have a 30 minute run for this afternoon with 6x30sec fartleks. The weather is great today but is suppose to turn south tomorrow. Well for now until tomorrow - CAIO

Meet Maggie

2007-03-28T08:39:00.000-07:00

Good Morning!

I hope that the Triathlon World awakened to great weather and better training.

I was in the pool this morning. After my mega swim on Monday I though I would cut back a little today. I mostly worked on doing flip turns. I have been able to do flip turns on my sprints but could never keep them going for an extended period. I always seem to mess up on my breathing rhythm and end up sucking down half the pool. ( management is getting tired of filling the pool after I am done). So today I concentrated on just that. I started with doing 1 fip, then 2 flips, etc until I got 6 in a row without choking. It sure does make a difference when you don't stop at the end of the pool and take a few breaths before heading back. those 100 yard intervals are twice as hard now.

Later today I'll try and get in 3-4 miles of running. the weather has been absolutely awesome. Yesterday, after my 18 mile bike ride I went ahead and did a 10 minute run-off. this was my first one this year - man, did my legs feel like rubber. My feet were numb. Time to start doing that after every ride.

I promised everyone a look at my new puppy Maggie so here she is:

Ain't she a sweety!!!!!!!!!

Heart for Triathlon

2007-03-26T08:18:00.000-07:00

Heart - Meet the Traithlon World.

Triathlon World meet my Heart!

So I asked my heart this morning, "heart" I said, what would you like to do for a swim?

My heart answered with an evil grin - let's do a mega ladder. Let's finish the day with 4000 yards.

Great - let's get to it. And with that the morning started.

And so we swam - my heathly heart and me. Yes folks, that is a real picture of my CT Scan of my heart done 2 weeks ago. As you can see the detail is amazing. The report of the scan was read by a Cardiologist and everything is A-OK. Good this too. Now I probably should get a picture of my lungs because I swear I sucked in half the pool this morning. I got to 4000 by doing a large -giant ladder intervals. Going 100,200,300,400,500,600 then back down. With the warmup and cooldown I did total 4000. The 600 was pretty rough. I did keep up a good pace though. There were onther swimmers in the lane next to me and I pushed to either keep up or pass them with each lap. Nothing like competition to keep up the pace.

My legs are pretty tired from yesterday's bike. Although not worn out terribly. I think they will be ready for another ride tomorrow. This is the last week of base training. I am looking forward to getting on my new training schedule. The weather is going to be great this week, so I think it is goodbye winter - hello spring. Life is good - keep moving forward! Ciao!

Against The Wind

2007-03-25T18:06:00.000-07:00

Yesterday - it snowed at my house. There was 1 inch of snow on the ground.

This morning - snow was gone, 45 degrees outside and sunny. WOW. Ain't Colorado Great!

I got out on my bike this morning with the club. The weather was great down in the Canon area. Temperature was about 54 degrees when we started and got warmer fast. The ride out on highway 50 was awesome. Our time going out really trucking. Probably around 20-22 mph. We kept up the pace up to the 18 mile mark and stopped for a few minutes to wait for everyone else.

The others in the group had to get back so Laurie and I were going on to the 25 mile mark for turning around. The way out to Pueblo West went quicker than I expected. It was a great ride out. I was feeling real good, but I knew that as soon as we turned the work was going to start. Why? Because of the 10 mph headwind all the way back to town. Now that is a lot of work. It feels like you are going uphill even when you are going downhill. It took us quite a while to get back to town. Laurie flatted out at the 33 mile mark. Luckily she had everything she needed and the tire was fixed quickly.

After the ride the smoothie at the coffee shop tasted real good. Nothing like a 50 mile ride to make everything in life better. This week I will continue my base mileage training. I am taking Saturday and Sunday off. Monday starts my program. I am looking forward to it. My weight is down to 176 pounds and I think I am almost ready for the first race of the season. I bought Mark Verstegen's new Core Performance book. It zeros in on endurance sports more to help with core strengthening and flexibility as well as nutrition. His first book was awesome - I'll let you know about this one.

Tomorrow I'll be back in the pool and going for a run tomorrow night. I think I will try for about 4000 yards in the morning. Probably get in a giant ladder set. Till tomorrow - Ciao!!!

Climb That Hill

2007-03-22T11:09:00.000-07:00

Whoever ignores doing hillwork is missing out on some real excellent training.

Hillwork builds strength, endurance and aerobic capacity better than anything else out there. If there was only a way to do hillwork in swimming we would be all set.

I was on my training bike this morning at the crack of dawn. The weather was cool but not cold. I was able to ride in shorts and jersey with arm warmers. I took to the long 8 mile hill this morning with a vengeance. I wanted to make it to the top without having to get out of my big front chainring. Since starting my training I have never been able to make it to the top, last trip up I had to gear down about 1/2 mile from the top.

There were times where I thought to myself this is the last of my energy - but I would get up in the pedals and push a little harder. I could see the top coming and got real excited. I pushed even further and harder to get to the top quicker.

I made it, what a feeling! My legs were completely dead. Whew!! Now the next challenge is to make it up in a bigger gear on my cassette. Yeah Baby!!!!

I am planning on doing 50 miles on Sunday. This is the last Sunday ride of base training - my actual training schedule starts on April 1st. The focus and determination is returning. I know that I need to give 110% effort with every training session. My nutrition plan has got to be right on. My equipment in great shape. This sport rocks !!!!!!!

Hump Day

2007-03-21T11:26:00.000-07:00

Hey, How are all the triathlon-training-geeked out people of the world doing?

It's another great day in Colorado - life - sustaining sunshine and warmth.

God I love this State!!!!!!!

I was back in the pool this morning. Not a real good night's rest. Feeling a little groggy this morning.

The swim, however, went real good. Not a lot of yardage this morning but definitely quality swimming. I still did my 300 warm up and cool down. I did 300 yards of drills with 100 pull, 100 kick and 100 paddles. I then did 10x40 sprints with flip turns. Then I got in 4x200 I think. I had my mind wandering this morning and lost count. Not real focused for some reason. I have only 1 more week before my training program starts and I think I am starting to get nervous.

I am not nervous about the mileage, or yardage of the program. I am pushing a lot of those numbers now in my base training. I think I am nervous because it means that my half-iron is scheduled at the end of the program - It gives my training some finality. A purpose. That is what makes me nervous. I'm scared, nervous and excited at the same time and that is hard to figure out. I can't imaging what the full iron is going to feel like.

Tomorrow morning if the weather holds, I'll be on my bike doing hillwork. I Love Hill Work. Sounds weird, I know. I really push on hills because I feel that hillwork makes flat running and biking easier. So for now - Ciao!

Cardiac Clean

2007-03-19T16:15:00.000-07:00

Hey, Hello everyone!!!!

Well, I went for my cardiac testing on Friday. Wow!, What a Setup.

I would recommend this test for anyone that needs a screening for heart disease. The amount of detail that they can see on the heart is absolutely awesome. I will be getting pictures on a disk and will post some of them as soon as i receive it.

As far as my cardiac condition - my arteries are completely clean. Fit as a fiddle. Thanks to endurance and triathlon training my heart is very strong. My heart rate during the test was around 54. The tech told me that on an average person - it usually takes the contrast (dye) 20-25 sec to reach the heart from the arm where the IV is. It only took 6 seconds for the dye to reach my heart - pretty awesome. All in all, this test is worth it.

I did no training on Saturday - took a rest day and worked around the house. Saturday night I was awakened with a sudden urge to hurl. Yes, I had some sort of GI bug. At times coming out one end or the other. Sunday morning I felt queasy but a little better and decided not to miss my ride. SO I mounted up and did 25 miles. After all that biking I guess I must have pushed all the nasty stuff down. I slept great last night. Best night's sleep in a while.

This morning I was in the pool early. I did some drills and sprints. I swam several 100's, several 200's and finished with a monster 600 yard interval. Felt good to be back in the water. Tomorrow I will probably not get in a bike workout due to an appointment. But, I may be able to pick up my bike rack that I want. I am definitely a Tri-Geek. Look out world!!!!!!

Cold Ride

2007-03-15T12:23:00.000-07:00

BRRRRRRRRRRR.

It was colder than I expected this morning for the ride. I though I dressed warm enough but I was not prepared. The Boy Scouts would be upset with me.

I did try and ride away with nothing but long cycling pants, arm warmers and 2 shirts but that was not enough. I went back to the car and put on my windbreaker. Now, that was better.

At least for the first 15 minutes. Then I found that I could not feel my fingers. I was still wearing my cycling gloves with no fingers. Duh!!!!! So I pulled into Walmart and bought a cheap set of garden gloves. That made it all better ---- at least for the next 10 miles. Then I could not feel my toes anymore. GEEZ it wasn't that cold out.

Anyway - I made it back - my time was terrible but hey the ice hanging from my feet made it hard to pedal. Yeah Right!!!! Hey it's my excuse not yours !!!!!

Tomorrow I am heading to the pool in the morning and then to Pueblo. I am having a test done on my heart. No nothing is wrong. But with my family history I though getting a CT Cardiac Scan would be a good baseline for me. It will also work into my plans for future VO2 max and Lactate Threshold testing later this year. The test tomorrow is Brand New and generates a 3D view of the heart to look at cardiac function and cardiac vessels. I am pretty stoked about getting this done. I'll post some pictures if possible sometime next week.

Ringraziare il dio per cioccolato!!

Epic Swim

2007-03-14T08:24:00.000-07:00

Yes Ladies and Gentlemen - This morning was a breakthrough swim.

I am sooooo stoked you can't keep my feet on the ground.

Last night I slept great, awakened a little groggy but got going right away. After a cup of coffee I was out the door and headed to the pool. My goal today was to swim some serious mileage. But i did want quality to the swim not just pounding out lap after lap.

I got in my lane right away and started my warm up - 300 yards easy and slow, stretching after every 100. I felt good, no pain in my shoulder. Legs felt fresh. After the warm up I proceeded to do drills - another 200 yards. the drills felt good to do - almost meditative. I was getting in a zone. Somehow I felt different this morning.

I started my lap swimming and planned on doing a ladder this morning. Starting at 100 and going to 500 and back down. I timed my first 100 yards at 1:30 sec. Not bad. Not bad at all. The laps went by faster than I thought they would. The 500 yard ladder was the hardest - but my time was 8:40. Could that be right? Is that possible? Did I forget a lap or two? No I recounted and I did do 500 yards. And best of all I felt great. Back down the ladder and I was happy. I was actually smiling under water.

I finished with 40 yard sprints. 5 of them. I did flip turns each one. The flip turns are getting easier and I am relaxed more during the turn. My time continues to be about 28 sec for 40 yards. I wish I could hold that pace for 1000 yards at a time. maybe someday.

Anyway I have to get in a 3 mile run this afternoon - the weather is suppose to be awesome. Yesterday I took delivery of my Thule rack for my car. This weekend I am going to go find a bike rack for it. I really want to get my bike off the back of my car and on the roof. I just seems to be too vulnerable to damage and road dust,rock, and mud. Plus the roof rack and fairing makes my car look better anyway. Hope everyone is working hard at getting hard - CAIO

Spring Ride

2007-03-13T15:51:00.000-07:00

Sunday was a perfect day for my first of many long rides. The weather was perfect, clear, warm, and a slight breeze. I left Canon City about 12:00 and headed East on Hwy 50 to Pueblo. I love this ride. It is challenging enough with hills but fast enough as well. I felt great all the way out to Pueblo. The occasional car honking and waving was a nice site.

I rode "Apollo", my tri bike on that ride. I felt comfortable in the aero bars for most of the ride out. By the time I got to Pueblo my lower back was started to be sore. Nothing that I couldn't work out with a stretch but annoying. I think I need to stretch more to get into that aggressive position. I made it back to town and felt great afterwards. No residual back pain was felt. And no flats either - whoopee!!!!!!

Monday - I was back in the pool. I used this as a moderate intensity workout. I got in a warm up of 300 then did 200 of mixed drills. Followed by 4-5 x 100 freestyle. I mixed in some 40 yard sprints with flip turns. I am trying to get those down finally so that I can used them for my first pools swim this year. I timed my 40 yard sprints and got 28 sec per 40 yards. Now I have no idea how that compares to anyone else, but I think that is pretty good. Later this week I am going to time a 100 yard swim and see how I do. I did read an article lately that talked about putting in more yards per swim than you think you are capable of. That means swims of 3000 and 4000 yards per session. The concept is that your body adapts better to swimming with repetition. We will see :-p

This morning I did not feel really motivated to train. I have been under a lot of stress the past few days and I did not sleep too well last night. I almost decided to call it a rest day - but I just couldn't give up that easily. I ended up on the trainer for 30 minutes. I pushed pretty hard and got a great sweat up. Afterwards, I did an Abs session. I found a killer DVD for abs - It's called "The Firm - 5 day Abs" by the time my ab workout was done I was in severe pain. It would have hurt less if I would have just gone for a long bike ride. Tonight I plan on getting to bed early and getting to the pool early in the morning. Till tomorrow - CIAO

Falling Behind

2007-03-13T15:47:00.000-07:00

Oh - Wow! How time flies! I am behind on my blog writing.

My Bad!

Training for this week:

Sunday - Bike 50 miles

Monday - Swim: 1500-1600 yards mixed, PM - Run 2 miles

Tuesday - Bike 30 minutes

Wednesday - Swim: 2500-2600 yards mixed with a ladder drill, PM Run 3 miles

Thursday - Bike 1 hour 15 minutes

Friday - Swim: Recovery workout with drills - 1800-2000 years

Saturday - Rest

This is a recovery week - next week we build again

Wanted "Frozen Cyclist"

2007-03-08T11:31:00.000-07:00

Am I rushing the season?
Why do I ask?

My bike ride outside this morning - was frickin freezing!!!!

At first it seemed that I would get away with wearing shorts, a long sleeve jersey and a windbreaker. That though quickly faded. Although it was around 42 degrees at the beginning of the ride the further East I went the colder it got. Not to forget to mention the other key word "wind chill factor". What wind - there was no wind this morning? Duh ! Going 18-20 mph created it's own wind. Wow. What a dork!

The ride itself was great though. All kidding aside I really like being back on the road again. My cycling legs are coming back to full speed again. My gearing is on it's way up already. I was on "Athena" this morning, my training bike. We hit the hills hard and I pushed the speed on the downhills. The route out to Penrose and beyond to Pueblo is a fairly hilly route. Sort of the same terrain I will have at Timberman. It makes it the ideal training route. Getting 60 -70 miles is not hard to do.

This week has been a real test to see how I tolerate 3 workouts of each discipline. My legs are pretty fried after today. I am really feeling the burn in the calf and quad area. I stretched good last night and will have to do the same tonight. I still have tomorrow's swim and run left to do this week. My rest day will be Saturday. Sunday I am planning on 50 miles using my Tri bike. Sunday will be a steady cadence ride just to get in the time on the bike. I need to get my legs use to going in circles for 3-4 hours at a time.

The weather is awesome again. I hope it holds out now. Not only is it nice to get out on the road and trails. It's nice not having to pay a lot for propane to heat the house. I need to save the bucks for everything that I am doing this year. Hey, got to go back to work. CIAO!

Up, Up, And Away------

2007-03-06T13:28:00.000-07:00

GOOOOOD Morning World!!!!!!!!

Another great day to train. You know, it's weird to wake up in the morning and immediately start thinking about what kind of training is scheduled for the day. Even before the coffee is done, I'm already dressed in whatever training clothes I will be needing for the morning. Most people are still dreaming, no idea what they will do for the day. Here I am up and about.

So what did I do this morning? Well thanks to the almighty weather gods - this morning was a little colder than I expected, but I did go for a major bike workout. I did pure hillwork - mountain work. The local highway 50 leaves Canon City to the West and goes uphill for 8 miles. the grade is significant for the most part. I was able to keep up a pretty good pace and never had to fall into my 3rd chain-ring. I did have to get out of the saddle more than I liked but hey, I felt strong till the I got over the top. I used my training bike " Athena " for the extra weight. (don't' tell her that--shhhhh). After a half mile recovery on the top I sped down at about 43-44 mph until I got to the turnoff for Skyline Drive. Then I did another 2.5 mile climb up that route and headed back to my car after. All in all a good workout. I hope the weather continues to cooperate - this is a lot better than my trainer.

Tomorrow I am back in the pool, then a run in the afternoon. I am still working on my nutrition plan and it is coming along pretty good. I'll get that posted as soon as it is finished. Until tomorrow - keep training, keep warm, keep active and stay young!!!!!!

Awesome Swim

2007-03-05T10:46:00.000-07:00

What a glorious day in Colorado!!!!

For those of you suffering in the northeast - I'm sorry. But, that's why I live out here !!!!!

This will be my first week of swimming 3 days. A little daunting if you ask me. I am up for the challenge though. That's what this is all about, right. Taking on a challenge and pushing our bodies in a forward direction even when our bodies are telling us that we can't do anymore. If exercise was that easy, there would be no overweight people in the world.

As a matter of fact that is what keeps most people from doing it. It's an effort. It's a chore. Sort of like either getting up to change the channel or using the remote. Working as a nurse I see it on a daily basis. I am not exaggerating if I said that 75% of my patients are overweight. They will ask me how to lose weight, or what diet should I use, or what diet pill works? I explain the correct way to lose weight using a calorie in vs calorie out formula with exercise, portion control and restriction of refined sugars. Does that help? NOT. It's not an easy fix so most people reject it in search for the miracle drug or program. No it is not easy. If it was - once again - everybody would be healthier, happier, and thinner.

This mornings swim was complete lunatic. I did a 200 warm up, then proceeded to do a ladder drill. Freestyle stroke for 100, 200, 300, 400, 500, 400, 300, 200, 100 with 30 sec rest periods, I followed with a 200 cool down. Is that frickin nuts or what. I am a little tired right now but overall I feel great. I had no shoulder discomfort today. Must of been that yoga session last night at home.

Tomorrow I also start a new 5 day abdominal program. Can't let the middle section fall behind you know. A thick mid section would not look good in a Speedo you know! 6-packs are a requirement in my view.

I hope everyone has a great day. Keep up the great work. Stay warm if you are in the Northeast -especially near Nashua :-) Arrivederci!

Training This Week

2007-03-05T10:40:00.000-07:00

Well here goes another week of training. God, I love this Sport !!!!!!

Sunday: Bike 33 miles, attack hills and recover on flats

Monday: Swim 100-500-100 ladder freestyle drills - 2600 total
Monday PM: 3 mile run

Tuesday: Bike Hillwork again - 16 miles total, uphill 8 miles

Wednesday: Swim 2000 total - lactate threshold intervals
Wednesday PM: 3 miles 6 x 30 sec fartleks

Thursday: Bike 20 mile steady state

Friday: Swim 2500 total, freestyle 100's, 200's, 300's mixed intervals
Friday PM: Run 3-4 miles recovery pace

Saturday: Bike Long Ride - 50 miles

If I don't collapse, I should be in great shape by summer ----- :-))

Fishlike!

2007-02-28T13:05:00.000-07:00

I was back in the water this morning. It felt good to get in. I actually got there about 30 minutes earlier than usual to start getting use to having to get up earlier everyday. My next training period will require more time in the mornings for training.

I got in a new personal record of 2500 yards this morning. And yes, I do feel that I am still improving with time. My form has improved and I am not as tired after doing 200 repeats and 400 repeats. This morning there was another swimmer in the lane next to me. He swims OK but his form is poor and he wastes too much time trying to stay afloat than actually swimming. Sort of what I use to be like at the beginning.

I found myself swimming past him without any trouble at all. using more than half the number of strokes to move the same distance. It made me feel that all this training is getting somewhere.

This afternoon I am going for a short run. I need to get use to doing my swim workouts and run workouts on the same day. I can't wait to see how I feel after a few weeks of this. So far So Good. Finora così buon !

Saddle Up!

2007-02-27T09:02:00.000-07:00

The weather got colder as expected. Although I am not afraid to train in the elements I would rather avoid frostbite and cycle indoors.

I got in a good hour of cycling this morning while watching the, always positive, newscast. Is there any good news left to report on anymore? It use to be a person could at least watch the sports and get good news about athletes. but anymore they only cover the fights, drugs, and scandals. maybe they should cover amateur sports more - you know the sports where no-one is paid and the participants do it for fun and love of the sport. That's a lot to ask, right. What about reporting on the feel good stories around the country? Why does everything have to be gloom and doom. No wonder everyone is in a bad mood anymore. 1 hour of news and that's enough to depress anyone.

I would rather hear stories about people being successful. Rising up from poverty and making it in the world. Maybe stories about the success of exercise, smoking cessation and beating drug addiction. How about a story about a completely drug free baseball team that goes to the World Series. Ok that last one is pretty far out there. I would like to see a newscast started that only reports stories of happiness, success, and positive events. Now that would be worth watching.

I finalized my training schedule from April to August. It looks a little daunting but I know that I have the inner strength to complete it. I am working a nutrition plan for my training and for the race in August. I have a tendency to cramp up on the last miles of the run so I need to compensate for that with additional sodium intake. There is a product out there that I am looking at called the "saltstick". Has anyone tried this out? One other product I am looking to buy is the Finnis Lap Timer - if anyone has used one let me know what you think? I am keeping up my training log on Trifuel which is accessible from the links on the R side of my blog page. The season is starting to heat up - Let's Tri!

Training

2007-02-25T21:09:00.000-07:00

This week I am going to continue with building my base aerobic level.

Monday: Rest
Tuesday: Cycling 1 hour, moderate pace
Wednesday: Swim - Warm up 200, Drills 8x20, Free 6x100, 2x200, 4x100, Cool- 200 PM - Run - 30 minutes
Thursday: Cycling 1 hour - Time trial
Friday: Swim - Warm up 200, Drills 8x20, Free 2x100, 2x200, 2x400, 2x100, Cool 200, PM - Run 30 minutes
Saturday: Cycling 1 hour 15 minutes
Sunday: Run 40 minutes

I am still working on my nutritional plan and hope to have it finalized by the end of the week.

Inside Riding Again

2007-02-25T05:03:00.000-07:00

Well the weather changed again. Got colder today with a stiff wind and the chance of snow. the Interstate to Kansas has been shut down again due to blizzard conditions. Hopefully the near future holds more sunshine and warm weather for training.

I finished up my training plan for the Timberman in August. It is quite intimidating. I am setting up this blog with a link on the right hand side that will bring up my training log on Trifuel. Anyone wanting to see what I am doing can link over there and check out my mileage. I will also start posting my weekly schedule of training on Sundays. Now everyone can see what I will be doing for the next week and compare that with what I actually did. It will also help to keep me accountable for the training that I should be doing.

Today I did not have too much time for training, however, I did get in 50 minutes of cycling on my trainer. I kept it at a moderate pace, and tried to keep my pedal stroke very balanced. I tweaked my bike again on Friday and the changes feel pretty good after today's ride. After the bike I hit up my Abs for about 100 reps. I need to get more stretching in - I am finding that I am pretty stiff when I am in the aero position for a long time. Tomorrow I am going to get in a 3 mile run after I get some sleep from working a graveyard shift at the hospital. Now I need to get going - CIAO!!!!

Long Winter Ride

2007-02-19T04:10:00.000-07:00

Winter Ride?

Yes, it is winter in Colorado still, but today was an awesome day. the temperature rose to 60 degrees and the wind stayed calm for the most part.

I took my new bike, "Apollo" for a long ride. I felt I should get the feeling for how he handles with the new equipment on him. I was able to wear shorts and a short sleeve jersey instead of having to bundle up like I'm making a snowman. GOD, it felt good to get out again on the road and enjoy myself.

I got out on the road and headed East towards Pueblo along Hwy 50. the slight breeze blowing was at my back. the bike handled great from the start and I am feeling very comfortable in the aero bars. the plan was to go out about 20 miles and then turn back on the same route. the trip out was great - my average speed was up to 22mph all the way out, including the hills. I feel a lot faster on this bike. Getting out to the 20 mile mark I stopped and fueled with a gel and then started back.

The route back was a little more difficult with the slight breeze blowing at me. The hills on the way back are not that much steeper, but my legs were a lot more tired. Since last fall, I have not gone more than 1 hour in cycling. the wind got worse as I got closer to town, but I tried to keep up the speed. About 5 miles out of town I noticed that my crankshaft shifter was slipping. I was unable to keep the chain in the big chain ring. So I pulled over and got the cable clamped down better. Good to keep tools on your bike. I finished the last 5 miles in good fashion and sat down for a drink and a bite to eat.

Tonight, I am working graveyard shift at the hospital. My legs feel pretty good so far but I am real tired and having problems keeping my eyes open. Tomorrow I will get in a good 30-40 minute run.

I have been working on my training plan for Timberman 70.3 and after looking at the whole picture I find myself nervous. The plan is so intimidating that I am actually scared to start. I made a promise to myself that I would not just train so that I could bearly finish, but that I want to train and actually compete for a change. This will be the greatest endeavor of my life up to now. Hopefully, it will prepare me for next year's Ironman training program. There is no doubt about it, I will be the strongest, fittest person I Have ever been by the time Timberman get's here. HoooYaaa!

Disappointed :-(

2007-02-14T13:23:00.000-07:00

Well I am a little depressed this morning.

The awesome Abs/Gluts class was cancelled last night.

Get over it, right!

I did get in 50 minutes this morning on the trainer. The weather outside was not conducive to riding outdoors. Windchill below zero and snow on the ground. I can just imaging the depression I would be in if I lived in northern New York. 11 feet of snow - are you kidding me. There will not be any outdoors bike riding until mid summer up there.

The Trainer was less than exciting as usual. I tried to get motivated to push myself hard but that was just a moment of motivation. I struggled to stay on it as long as I did. I have got to get outside more. I see improving weather for the weekend - I hope to ride Saturday or Sunday.

Tomorrow I'll get in the gym and do my run. Unless the weather is improving overnight. I would rather run outside and get my hillwork done.

I have to find a new first Triathlon for this spring - the Commerce City Spring Sprint is cancelled for this year. Every spring Tri I have found has been cancelled so far. What's up with that. So this afternoon I will sit down and start doing searches for another triathlon to make my first for this year. I have to get out there and race to get the spirit started. For now, I'll just keep Tri'ing

2007-02-13T13:15:00.000-07:00

Good Morning Tri World.....

I hope that all is well in the Triathlon World and that everyone is training hard.

This morning I was back in the pool. I left the house early and got in the water right away. I really wanted to have a hard workout this morning and push myself further. What happened really suprised me.
Have you ever had a workout, swim, bike or run that felt like everything just was perfect. Like you finally wanted to say - hey, I got this. That is what I had this morning.

I started out my workout with a 200 yard warm up, I used mixed stroke for my warm up along with some dolphin kicking and sculling. Once warmed up I got right to work with 4 x 100 yd freestyle stroke at a moderate speed, bilateral breathing and 30 sec rest periods. These felt hard but I wasn't as tired as I usually was after doing 400. I did concentrate on good form, good recovery and body roll. after a 2 minute rest I got started on my hard set - 4 x 200 yd freestyle with 1 minute rest periods. Although real hard I did not feel wasted.

I worked on drills for another 140 yds. I am working on my roll more and keeping one hand outstretched more during my breathing. Using zipperskate and underskate drills helps. After doing the drills I got started on my next set of 5x100 yd freestyle with 30 sec rest periods. I still felt amazingly fresh after the sets were done. I finished with 100 yards of sculling and 200 yards of cool down using mixed stroke. Although a little tired right now, I am feeling great.

I have to timed my 100's yet. I would like to purchase the new Finis Lap Clock - but at $60.00 it is out of my budget currently. I will try and find someone to time me later this week. I am interested at what my time is. I so know that the other side of the pool comes up a lot quicker than it use to.

The weather has taken a turn for the worse for the rest of the week. Temps are down and snow is already flying. Good news - the weekend is looking prime for a bike ride on Saturday or Sunday. I would like to get a good 40 - 50 miles in this weekend if the weather holds. Tonight I am attending a new ABS/GLUTS class at the gym that I heard was killer. I'll let you know tomorrow. Until then remember:

Nobody Who Ever Gave His Best Regretted It

Nessuno che mai ha dato suo l'è rammaricato meglio

Great Weekend - Sort Of

2007-02-12T12:27:00.000-07:00

Well here we go again - Monday. It always seems like Mondays come a lot quicker and often then they should.

First of all let's talk about training for this weekend. It was a pretty good weekend. On Saturday I ran in the Winter Series III race up in Colorado Springs. The race is usually challenging with wind and cold but this time the weather wasn't the problem. The trail was covered with snow in large sections and there was a lot of slipping and sliding. The race was a 5 miler. It runs from the Baptist Road trail head north 2.5 miles and then back. The temperature was about 45 degrees at the start and shortly after starting I realized I was way over dressed. After the first mile I was having side stitches from being too hot. I stopped at the turn around and took off my long sleeve shirt. Finally cooling down my speed was a heck of a lot faster on the way back. Even with the slowing from the snow I made it back in about 48:00. I am not much of a trail runner anyway - I tend to prefer roads.

Yesterday was a great day here in Canon City - the weather was awesome. Temperatures were in the high 50's. I decided to take my race bike "Apollo" out for a ride. This was the first time I have been on this bike since last year and the first time since changing the bars, brakes, seat. I am here to tell you that, Apollo is going to be a wickedly fast bike. I could not believe the difference in speed and climbing ability while on this bike. I need to get some new pictures of it and get them posted. Anyone that can remember the pictures I took after first buying it will see a big difference.

On a funnier note - I have a new dog at home. Purchased from the Pound - she is a 7 month old Springer Spaniel by the name of Maggie. I though that my other dog Rex needed a friend to play with while I am out of the house. Rex has been alone for a few months after the passing of my old dog Wilbur. I guess I forgot what it was like to have a new 7 month old dog in the house. And although she has had some training, and is housebroken. She is not leave at home trained - did you know that pillows contain roughly a kitchen's worth of foam in them. As well as shoes, stuffed animals and anything else that is available to chew on. Last night after getting home from my ride I started laughing, The house looked like a burglar had gone through and ransacked my house. I probably could have called the police and claimed it as a house invasion. Oh well, all in good time - Tonight I am picking up a crate for her. Her former owners did crate her at night so she is happy with that. Life goes on! Never Quit......

Awesome Swim Day

2007-02-06T12:49:00.000-07:00

Back in the water this morning with new enthusiasm. Why? Heck I don't know. maybe it is because the weather has improved drastically and I can start working out outdoors again. Last night after work, instead of going home and slumming on the couch, I went for a 4 mile run. Nothing like a great run to make you feel better.

Anyway, this morning I awakened late. I don't even remember hitting the snooze button but I must have done it at least twice. So I got up, made coffee and headed to the gym. There is an advantage to packing your bag the night before. Once in the pool I felt even better. My new kick-ass goggles feel great. I bought the TYR Socket Rocket Goggles and I love them.

I got the "Fire" ones and they rock.

I warmed up with 200 yards, then moved on to 4x100 yard intervals with a 30 sec rest. I really dug hard on these and pushed my pace as fast as I could without giving up form. I hate trying to increase my stroke speed only to find out I am swimming slower. Nothing like swimming in 7-up. Too much turbulence. I then did 4x200 yard intervals at a slower pace and with 45 sec recoveries. I rested and got in about 300 yards of form drills and kick drills. I finished with about 300 yards of cool down. After finishing up I could really feel that I got in a good workout. Right now my arms and legs are killing me.

Tomorrow I am going to bring my training bike down and try and get a ride in the morning. The temps may be pretty cold but I am going to dress for the occasion. I just have to get out on the road again. the trainer is driving me crazy. I want to do my hill climb up 8 mile but if it is too cold I may head out of town on the highway toward Penrose instead. One way or the other I am going to ride outside in the morning. today would have been better but I did not want to mess with my schedule. Till tomorrow, CIAO, ci vediamo!

2007-02-05T14:01:00.000-07:00

Well the weather has once again given us a spin in Colorado. On Friday morning my thermometer registered a bone chilling -22 degrees. It was a great day for an indoor swim, but it was hell getting there with the snow and cold temps. Above is a picture of the gals swimming during the class on Friday. I feel that they are improving dramatically since the first day. There are some issues with breathing and stoke that will be worked out with drills, but I am confident they will be ready for the first Triathlon in April.

My workouts have been going well. I am trying to push the pace a little more each workout. I did more tune up work on my Tri bike over the weekend and switched it onto the trainer so that I can get use to it before getting it on the road. My training bike needs a good wash and maintenance day before it is ready for the road. I hope to have that done tomorrow because guess what.

THE WEATHER IS AWESOME THIS WEEK!!!!!!!!

Today the temps are in the mid 60's. Snow is melting like it was on a stove. The road are drying up and the mornings will not be that cold over the next few days. I hope to get out on my bike Wednesday morning and get in a nice 60 minute ride. It is so freaking awesome to live in Colorado. I know this will not last long but I plan on taking advantage of it until spring arrives.

Tomorrow I will be back in the pool. I need to get down to basics and start cranking out some big yardage. I plan on nothing short of 2000 yards tomorrow. I really need to get the swimming up to speed with running and cycling. It's time to get down to business..

CIAO.

Oh No, Snow

2007-01-31T12:52:00.000-07:00

The weather outside is frightful, just right for training outdoors. If you are a snowman.

Well, I guess it will be about another week at least until I will be training outdoors again. Temps are going to be dangerously low for the next 3 days. Snow is predicted for the next 3 days as well. It is snowing as I type this blog out. I don't think I will every get to ride outside again.

WWWWAAAAAAAAAAAAAAAAA

Should I get some cheese to go with my Whine!!!!!!!!

There is some good news though. Tonight I will be in the pool coaching again. I have been hearing stories about these women in town that have been training furiously in the water trying to improve technique. I hope that my coaching will help them to become excellent swimmers. With the weather turning bad again, I look forward to my pool time as a time of relaxation and meditation. I hope to get a few pictures tonight of the training and get them posted tomorrow.

I was back on my bike/trainer this morning for 50 minutes. I tried pushing myself as much as possible. The trainer does get real boring though. I don't know if there are any ways of making it more exciting. It's still better than going to the gym and using a stationary bike. I do wish that my gym would get a spinning class started. Being in a class of 10+ people pushing each other around would be great. They do have Indoor Trainer classes up in Colorado Springs, but that is quite a trip to make just for a one hour session. I guess I'll just continue to struggle along until the weather warms up. Till tomorrow. Ciao! Ci Vediamo

Swim Drills and More

2007-01-30T12:31:00.000-07:00

After not getting much sleep last night because of a sick donkey, ( don't ask ). I was back in the pool this morning. I was pretty tired by the time I got to the pool, but once my feet hit the water I felt a lot better.

The first 200 yards felt real smooth. I have relaxed even further into the water and have been hiding my head even further into the water. Almost swimming underwater. I have cut my stroke count from 15 to 12 to get across the pool. And I noticed that my entry is very quiet. I started on the drills next and worked on skating, underskating, zipperskate, double zipperswitch, and sculling. I really am feeling a greater balance since I started pushing myself a little deeper. So called "laying on my lungs".

I then started my intervals. I really concentrated today on form and not on speed. I was suppose to do 4x100 intervals with 30 sec rest breaks. However, I lost count and think I might have finished with about 8-9 x 100 drills. I just felt really good in the water today. Cool down consisted of another 200yards of very slow swimming. I am pretty happy with today's workout. I know I have a long way to go before I will be ready for my Ironman. But I am well on my way.

I have had some more improvements to my race bike. "Apollo" is looking totally geeked out for his coming out party. I will have a new seat for him next week and he will be ready to go. I received my aero-bottle bracket yesterday and got that put on last night. Sweet! I am shaking with enthusiasm at getting to ride again. This really is the "Year of ME"

Pensare grande, per credere grande, l'atto grande, ed i risultati saranno grandi !!!!!!!!

Weekend Training

2007-01-29T15:52:00.000-07:00

This was a pretty good weekend overall. I did have to work a graveyard shift on Friday night so Saturday was shot for training. I slept my usual 3 hours after getting home. I can never sleep during the day. If it is daylight outside I feel that a person should be up and running. Literally.

Saturday afternoon I got to drive up to Cripple Creak Colorado in the fog and snow and watch 3 high school basketball games. It was pretty fun. Our team lost 2 out of the 3 games. the other team had larger guys playing. It got pretty ugly at the end.

Sunday I got to get back on my trainer. I put in the Chris Carmichael tape again. this time I was able to complete the workout. WOW. It kicked my ass. If I could fit that in about 4 times per month I will be cycling a lot faster at the races. My weight has been steadily going down again since starting up regular training again. I am about 7 pound short of my race weight. It shouldn't take more than another month to get there. I feel better when I am down around 170.

The weather is suppose to take a turn for the worst again this week with cold temperatures and snow all week long. So riding outside is out of the question again. I am really getting bummed. I look forward to longer, warmer, drier days to come. Thank goodness I can train indoors, I don't know what I would do without a trainer for my bike. I need to look for a treadmill for next winter, that would pretty much give me the leeway to run or ride indoors at any time.

I'll be back in the pool tomorrow. I have a pretty big set to do in the morning. I also finished a training schedule for the ladies that I am training. I did not make it easy on them, but it isn't real hard either. I would call it challenging. I will be meeting them on Wednesday night for a training session as well as on Friday. Once they have the technique down then they can start pushing some yards and getting a rhythm. For now, I'll just keep tri 'ing. CIAO!

Treadmilling

2007-01-25T13:21:00.000-07:00

BORING !!!!!!!!!

I really hate running on a treadmill. Even with a TV on or and IPod stuck in my ears, being on a treadmill is like a slow death.

But, the road are still very icy and the mornings pretty cold. So, in order to train you must make sacrifices.

I finished my scheduled training for this morning. 30 minute run with 6 x 1min fartleks. This was the first day back on my legs since the Marathon. At first I was pretty stiff and wasn't sure if I should push as hard as I was scheduled. I decided about half way to quit whining and finish my training with a 110% effort.

Ever notice that even if you don't feel like training at first, you sure feel great after completing the training. Knowing that you beat back the little pessimistic voice in your head. It's definitely a morale booster.

Tomorrow morning is another swim day with the 5 newbie swimmers. I have heard rumor around town that they have all been training really hard. I look forward to seeing how much they have improved. I will be adding 2-3 more drills tomorrow for them to practice. It gives me a chance to improve as well while doing drills with them. hard to believe that 1 year ago I could hardly make it from one end to the other of the pool.

Let's continue the journey!

Waterlogged

2007-01-23T12:19:00.000-07:00

Back in the pond this morning - well the warm indoor version.

I am feeling much better with my cold and woke up ready to take on swim training this morning.

I arrived at the pool and was surprised to find one of my tri-students in the water working on drills and swimming. She already looks better in the water than she did last week. And she let me know that the other ladies are busy practicing as well. Nothing makes me feel better than knowing that someone else is as enthusiastic with training as I am.

After a 200 yd warm up I concentrated on drills again. I worked on underskate, double underskate, breathing exercises, kick drills etc. I then got in 5x100 freestyle at a steady pace. I am feeling much more comfortable in the water. Even my flip turns are coming around. WOW, practice make perfect - or at least close to perfect.

The weather is pretty nice this week, but it loos like more snow for the weekend. I will be glad to get back on the road and out of the gym. Indoor trainers are OK but they sure don't give the same resistance as out on the road. For now though, it's a nose-to-the-grindstone approach to training. When the weather gets better and I get on the road I should see an improvement from last year. CIAO

The Drive is Back

2007-01-22T14:22:00.000-07:00

Hello, Good Morning World !!!!!

Well the post marathon weakness and illness is finally going away. By Friday I was pretty sick with a sinus infection and sore throat, fever, chills etc. I guess I was pretty worn down from my marathon. My legs are finally back in shape and over the weekend I was able to push some miles on my trainer.

Hey, Great News. I have met up with 5 athletes who want to train for a sprint triathlon. These 5 female athletes have run a 1/2 marathon and want to learn how to complete a tri. Awesome. I hope that I can coach them along to a successful sprint triathlon in about 14 weeks. We met in the pool for the first time on Friday. They can all get from one side to the other with a freestyle stroke but could use some coaching and tips in how to swim a little smoother. I hope that I can help them out. I may not be the best swimmer but I do feel that I have learned a lot in the last year. The coaching helps me out as well since I am concentrating on drills again.

The weather has not been cooperating here in Colorado so cycling has been indoors. I don't mind the trainer as much as I used to. I am using one of Chris Carmichaels Training Tapes - Time Trial Workouts. What a workout, whew. I have completed the 60 minute ride and I was really worn out at the end. He likes to keep the cadence up above 100 for the intervals and steady rides of 90-100. That is faster than I am use to, but it sure works out the lungs and legs. But I can't wait to get on the road. I have yet to take out "Apollo" on the road.

I am continually working on my training plan. And now I am working on a basic sprint triathlon program for the newbies. I feel that developing a training plan with a goal at the end of a specific period is very important to fuel the energy that it takes to train harder every day. Training day in and day out without a goal gets too mundane. As I explained in past blogs, now that I have my goal in August, no workout is just completed. Each workout has to have a purpose and have 110% of concentrated energy applied to it. I don't plan on just finishing triathlons this year, I plan on competing. Looking ahead in my training program for this year, I can see one thing for certain. I am going to be in the best shape of my life. Look out world!!!!!!!

Guardare fuori il mondo

Lesson Learned

2007-01-17T16:23:00.000-07:00

Well Phoenix is over.
The Rock and Roll Marathon lived up to it's billing.
Everything went off without a hitch - Expo, Bands, Race, Refreshments, everything was awesome. Althought there were over 30,000 runners, the volunteers made all the runners comfortable as possible. Hat's off to Devine Racing for another great race.

RACE REPORT

So, I ran the race. I planned on running the race and enjoying myself. My training since Rim Rock has been spotty at best. My mileage in the low 20's per week. So how did I feel on the marathon.

I felt like crap. That's how. I learned a valuable lesson over the weekend. Don't run a marathon unless you train for one. I did real good for the first 13 miles or so but after that it was all downhill. I was able to keep the cramps at bay with salt packets but my legs were just getting trashed. It's been 3 days now and I still feel like I'm walking on hamburger legs. I tried to slow down and "enjoy" myself but the pain was too much for that.
I even pushed real hard for the last 1.5 miles to the finish. Why? Because I got tire of looking at the same runner ahead of me that would speed up then drop back then pass again. Got that is aggrevating. So I decided not to let him beat me to the finish. I think my best time was that last 1.5 miles. Although at the finish I could no longer feel my legs or feet.
My finishing time was around 4:54:00. Not great, not anywhere close to where I want to be. But hey, on the bright side - I finished under 5 hours with hardly any training. maybe I'll take on Chicago later this year after my Timberman. I should be in great shape by then. I will have pictures soon. Ciao

Packing Day

2007-01-11T12:41:00.000-07:00

Thursday Finally - 3 days till the Arizona Marathon.

Got to get work done with first, then I can get home and finish packing for my trip to Phoenix. What to bring, what to leave. I have checklists all around my house. I am leaving for 3 days, but my packing list is big enough to climb Everest for a week. So what's important to take and what to leave. Let's explore this subject.

Race Gear:

This stuff I will hand carry on the plane. I know it won't get lost and if my luggage gets lost I can still run.

Shorts

Tri-top

Socks

Sneakers

Hat and Sunglasses - should be pretty bright in Phoenix

Suntan Lotion - sure don't want to burn

Forerunner GPS with heartrate - just so I know how many more miles of suffering I have left.

Water belt with gels and salt packets - I really, really don't want to cramp on this one.

IPod - I usually don't wear one when racing but I like it for warming up.

AntiGravity Rocket boots - Oh, just wishing.

Otherwise what else is there, Pre and post race supplies include:

BenGay Lotion - industrial tub

Advil - 500 tab bottle

Beer - great recovery drink

Bandaids for blisters

Ice for post race bath

Beer - did I mention Beer

I think that covers it - extras include:

New editions or Triathlete Mag and Runners World

My Journal

Camera

Cliff Bars for the flight out and back - Airline food sucks

Wheelchair - just kidding

Everyone I have talked to has praised the Arizona Marathon as one of the best run in the nation. I am looking forward to finding out on my own if this rings true. After this weekend it is nose to the grindstone for Triathlon training.

Lasci che la festa cominci, Ciao

Trainer Day

2007-01-10T12:44:00.000-07:00

Well after a few great days of sleep I am finally feeling better. The weather outside is absolutely one of the best days this year so far. Clear and sunny in Colorado with a high around 50 degrees. The calm before another snowstorm starting tomorrow.

This morning I was back on my trainer. 45 minutes of steady moderate cycling. I put on 2 shirts and my waist belt to increase the heat and help get my weight down to where it should be for race season. I am not having any back pain from being in the aero position. I have been stretching more, which may be helping. Along with a slight change in my seat height. I am looking forward to getting back on the road thought. The trainer is nice but wow is it ever boring.

Tonight I start packing for Phoenix. I think the weather will hold for the flight to get out on Friday. It may be a little late but as long as I can get out I'll be happy. The weather in Phoenix is suppose to be perfect for running with a high around 55 degrees on Sunday. So with any luck at all I should be set to go. I'll get some pictures while I am out there and post them next week.

Snowy Future

2007-01-09T12:48:00.000-07:00

I am not complaining, really I'm not. Here in Colorado we have had a years worth of snow already. The weather has not been bad in between each storm but it seems every week we have another storm system coming in.

This week is no different. The problem is that I have tickets to fly out to Phoenix on Friday from Denver to go and run the Arizona Rock and Roll marathon. I am looking forward to it but I am not looking forward to spending a day on the road in the snow trying to get out of here. If it wasn't for that little problem, I would look forward to more snow. I am getting lot's of mileage on my snowmobile and snowblower this year. This will be good for the whole area of Colorado, the drought has been a nagging problem that should be fixed by this winter's moisture.

Speaking of moisture - back in the pool this morning. I totaled only around 1200 yards, but that is in line with my training plan. The plan has me doing 6x25 yards of drills which is more than I normally do along with 4x25 kick drills, 200 yards of warm up and cool down and today there was 4x100 freestyle. I am still feeling pretty good about my stroke and today I started feeling that I am able to grab and hold the water better. My flip turns still need alot of work though. I feel real clumsy trying to do a flip turn and also get real short of breath after doing one. I guess practice will help that out.

I am so looking forward to being able to get my bike back on the road. I have not been able to ride since updating my new bike with the new aero bars and brakes. What a difference it make with my position on the bike. I have been on the trainer with it but really want to get on the road.

So, anyway, hopefully this wekend will go as planned. Phoenix should be a great run and although I have not really trained for a marathon in the past 3 months, I feel that I should be able to get through it. I look forward to listening to the bands and the crowds during the run, not to forget the Expo which is always fun. It can snow as much as it wants but not until after I fly out of here. For now Ciao.

2007-01-04T13:34:00.000-07:00

This week is the first base training week. Back in the pool, back on the bike and back on my feet.

Unlike the last month - training now means something again. It is important to have a goal when training. Otherwise training becomes mundane and loses focus. Let's remember that if you just want to stay in shape and not race it is OK to go through the days of exercise like a robot - doing the same thing over and over with no changes. Doing this is still great for the body. But when a goal is set - training and exercise becomes focused. You look at the future with anticipation.

That is where I am at this week. Focusing and concentrating on the future of my season. Looking forward to my a-race with the anticipation of a child waiting for Christmas.

My equipment is ready, my journal started, my nutrition plan formulated, my training plan complete. My body, mind and spirit set to jump into anything. This is my breakout year. I can feel it in my heart. If I have to do it alone I will, if I have company that's great.

None of my workouts have no purpose. Each one has it's meaning, each one needs 110% effort. this mornings short run on the treadmill was different than those last month. The TV turned off, the speed increased, the focus to finish the run with a goal in mind. Oblivious to those around me, in the zone. That is the way it needs to be - In the Zone.