For the Love of Pizza

IMTX Race Report

2011-05-31T08:27:00.000-07:00

My long and winding road to toe the line at Ironman ended up in Texas on May 21st. Overall a beautiful day...not as fast or pretty as I had hoped but just as sweet!

It was a great few days leading up to the race...really relaxing. Kristina was an amazing athletic supporter (as I love to say).

Leading up to the swim everything was so peaceful - that was soon to change. With the water temperature at ~79 degrees the race was not wetsuit legal...not really something that concerns me from a qualifying standpoint, but from an overheating/cramping standpoint I made the conscious decision to forgo my neoprene safety blanket.

For 2.4 miles and 93 minutes I pretty much got my ass handed to me...It was the roughest swim I've ever had...<15 slower than my average time. What little I gained in comfortability I surely lost in efficiency. Once we turned the corner from Lake Woodland into the "canal" it was a bit like rush hour traffic in a third world country...a few minutes into the canal my left quad locked up...a bit of panic set in as I tried to work my way to the wall to work things out...Spectators and volunteers were yelling at me that I could "do it" & to "watch out for the re-bar???"... I might have asked them (not so politely) to shut the hell up. Once I collected myself, I hopped back into the traffic jam and finished the swim. The brawl was finally over.

T1 was all about the self-elbow massage to the quad to try and shake it loose. For the most part it worked.

The bike portion of IMTX was about 80% incredible, 20% suck. The Sam Houston National Forest and adjoining countrysides were breathtaking; lush, serene. We were forewarned that the headwinds on the way back were no joke...those claims were 100% accurate. The next day in a local paper it made mention of Kona-like winds...well, I've not been but I can only guess that means sticky, hot & strong. Aside from the winds on the return, the last 15 or so miles were way too trafficy...bumper to bumper as we wove our way back to T2...All those cars made the heat coming off the road and the the air pretty uncomfortable...at that point me feet were swollen and pounding...all I wanted to do was get the hell off the bike and out of my bike shoes. Hopefully something the race organizers will think about next time around.

I saw K and Joel for a fleeting second as I got back to transition...It felt like a long time away, but could have been so much worse had the sun, who was finally making an appearance, been out all day. T2 was a sauna - stinky & hot...but man did it feel nice to sit on something other than a bike seat. By this time it was like 93 degrees out...Time to get it done.

The run was a 3 loop course - which was great because I'd see K a bunch and the streets of Woodlands were lined with thousands of spectators...a welcomed distraction and constant source of motivation. Loop 1 was mostly good, until the end...I came out of T2 a little fast (9:20s) but soon figure out that I'd die if I kept that up and settled into a more reasonable pace for me - shuffling @ high tens. I missed K out of transition and didn't end up seeing her until about mile 8ish. By this point in the race I was hurting, pissed, gassy, bloated, chaffed, dehydrated and about every muscle in my legs was cramping...She tried to encourage me by letting me know that I wasn't suffering alone; that everyone was suffering...I, of course bit her head off and let her know that this was not about everyone...it was about me! Boy did I need to get that out. Thankfully, she knew where I was - in a dark hole and that no matter what I was the only one that could work my way out of it. She said she loved me, that she was proud of me....and that's all I needed to keep moving forward.

Lap 2 was a death march...snail's pace, lucky to be walk/running @ 14 minute miles, until mile 17 when a volunteer gave me a jar of pickle juice (seeds, peppercorns and all). It's hard to say if the salty brine was the highest high point of my day or not, but it was certainly a turning point. Shortly after, my legs came back a bit and I was running again, slowly but solidly. Kristina gave me a kiss and saw me off for my last lap. By now the sun had started going down, I was pretty sure that the world wasn't going to end and my legs were starting to work again.

By the third lap I was familiar with the good parts and bad parts of the run...the shade, the hills, I knew were the girls with the "free hugs & happy endings" signs and the drunk guys in grass skirts were and was happy to see them again. Finally, I had a smile on my face again, knowing that my day was close to being done. Off in the distance I could hear Mike Reilly and knew that soon he'd be calling my name again. My eyes welled up with tears a little In those last few minutes the peacefulness from earlier in the day had returned and with it, it brought a deep sense of thankfulness, bringing my long day full circle.

That finishing stretch of an Iron-distance race is joyous but the journey to get there, triumphant. A bit of redemption...the comback was complete.

What the hell is a Pacu Fish?

2011-05-11T11:13:00.000-07:00

First, I am a bit of a hypochondriac. Case in point, Great Floridian Triathlon, a few years ago, I almost worked myself up so much over the brain eating amoeba, that I couldn't race....it was borderline pathetic I realize.

Second, a pacu fish sits right next door to the piranha on the fish family tree. In recent years this funny lookin' fella has become a popular domestic pet. While this omnivore's incisors are not nearly as razor sharp as it's carnivorous cousin, they are still quite concerning. I have also learned that all too often pacu pet owners flush or dump these fish in lakes when they outgrow their tanks; and that the pacu fish can grow to 60 lbs in the wild - frightening!

So where is this going??

Well, third, a fisherman just caught one of these babies in Lake Woodlands, TX on May 5th...and where is the swim for Ironman Texas...you guessed it...Lake Woodlands, TX.

Gulp.

A special thanks to "the friend" who shared this information.

Peak

2011-05-08T11:05:00.000-07:00

All downhill from here until raceday...2 weeks of taper here I come.

This week's big workouts...6K swim, 18 mile run, 120 mile bike (+ 6 miles on the run to finish).

Still having trouble mentally understanding that on 5/21 it's on.

Ironman Texas Bike Profile 2011

2011-05-06T07:11:00.000-07:00

Combine a little GPS data with Excel and tah-dah...

Psychosomatic Sucker Fool, or am I?

2011-05-03T10:48:00.000-07:00

There's a sucker born every minute...at least. We all want to believe in snake-oil elixirs, magic potions, amulets, good luck charms, performance enhancing drugs...OK maybe not the last one...Right?

So I've been the butt of a few jokes, most recently with regard to my shiny new holographic technology, balance, strength, flexibility (not so much), endurance promoting wonder bracelet. Fell for it hook line and sinker...I am a believer...it works, I swear. I haven't taken it off in a month, and even upgraded.

As a result of my belief, I have actually had someone offer to sell me a Scooby-doo sticker that's said to make me a faster runner too...of course I didn't buy it for one second, because I have my bracelet...DUH.

Sucker? Nope. Not sure why or how it works but here's a 10% discount code (LIFE) if you want to stabilize and harmonize. http://www.efxusa.com/

Are these USAT legal?

2011-05-01T10:41:00.000-07:00

What up Speedo???

?????

Eeks!

oh wind...

2011-04-29T10:37:00.000-07:00

Apparently, I am not alone…that makes me feel better.

I did a Google search and there are boatloads of haters out there…wind-haters unite.

Girls in skirts may hate wind more than I do, but it’s probably pretty close.

Every long workout leading up to IMTX has been accompanied by a blustery northern wind. Sucks the life out of me…makes me hate my bike too, almost. Ya bitch.

Lessons learned

2011-04-18T10:10:00.000-07:00

12 things I learned in Galveston after a bit of reflection...

Springtime in Texas is hot.

Texas is humid.

Texas is windy.

Sunburn hurts, especially behind your knees.

Not sure how one gets sunburned behind their knees.

Galveston , while beautiful, is a wee bit hick.

White is cool in oh so many ways. If I can help it I'll probably never race in black clothing again.

IM Texas is going to be a long day for my wife. I apologize in advance.

I probably better spend some more time working on my swim.

Not really looking forward to a non-wetsuit legal swim in a ditch.

IMTX 70.3 is a race I'd do again but apply more sunscreen.

Sunburn hurts.

Peace out.

The Circus comes to Galveston

2011-04-16T09:57:00.000-07:00

My own private circus from the get-go; a chain of comedic events leading up to the first race of the year.

It started with Hertz – I am slowly losing my patience with their ineptitude. The plan was to reserve an SUV in order to schlep my bike box and I end up with a Mazda 3…clearly was not going to work; that only took an hour for them to figure it out.

The drive from Houston to Galveston was great, by great I mean uneventful. I stocked up on groceries as my place had a kitchen, albeit a wee bit shady. I unpacked, settled in, started to build the bike and boil water for a nice pasta dinner. After I finished building the bike I notice that after about an hour the water hadn’t boiled yet. The stove was busted, (in came maintenance)…2 hours later he discovered the stove was unplugged and the stickers on the dial were on backwards (hi being low/low being high).

After the plug in, he was on his way…and I could now have my pasta at like 11 pm. As I was cleaning up I noticed that I couldn’t open the cabinet beside the stove anymore because now that the stove was plugged in it couldn’t be pushed back to the wall far enough…who knew?? Good thing I had a screwdriver with me…buh-bye cabinet door and off to bed I went.

I woke up bright and early so I could get to the expo, get my swim on and kick back early to follow the tried and true pre-race day plan of “if you’re standing – sit; sitting – lay down; laying doen – sleep”. No dice! When I went to the car the rear passenger tire was flat. No biggie, I’d just change it….if there were a fucking tire iron in the car. I called Hertz, chewed the poor individual who answered a new one, explained my situation and was assured that it was no problem.

The plan was that I would leave my keys with the front desk and they would send a repair guy over. We both held up our ends to this point, except that when the repair guy got there, the front desk guy that took my keys left - with my keys…so nothing got done.

More ass chewing ensued…The thing that I never understood was how/why Hertz called my wife seven times, instead of me…the guy that actually rented the car; rents cars from them on a about a weekly basis; has a frequent flyer account with them, up to date with all my contact info…how they got her phone number will remain on of those unsolved mysteries I suppose.

By 5 pm, the tire was finally changed. I was thankful that all this shit happened the day before the race rather than manifesting itself somehow on race day.

I was happy to race again. Happy enough with how I did...The swim was a bit choppy, but the added buoyancy of the salt water was pretty awesome. T1 was clumsy and slow. The wind sucked the big one on the way out…crosswinds gusting to 35 mph. At about mile 10, I had I kink in my back from leaning into it, which was unnerving. I was dying and bitching. There was a bit of a tailwind on the way home that couldn’t have come soon enough and helped my average speed a ton.

T2 was much better. The run was hot. I can out of the gate at about 8:00/miles…which I soon realized was WAY TOO FAST unless I wanted to not finish and end up in the ER. 4 loops, with one ne really hot corner, that felt 20 degrees hotter that the rest of the run and a wicked sunburn later the first race of the season a small victory was done.

IMTX 70.3 Galveston
Swim: 38:04; T1: 5:00; Bike: 2:59:59; T2: 2:29; Run: 2:10:33; Total: 5:56:05; 144/347 AG.

manscape or die...

2011-03-17T16:29:00.000-07:00

This morning I went to the pool for a swim...it was empty...for the whole 2,800m, not a soul...So nice. Serene. Relaxing. Lately, I feel like I am really starting to find a little rhythm in the water and maybe actually improving my stroke following the "accident". We'll see what happens when I get the wet suit on in open water.

I know you're thinking where is this going...I am just about there.

After my swim, as usual, I sat in the hot tub to soothe my achy bones and stiff muscles. This morning was no different. While I was winding down in the spa in walks this "guy" in a fur coat...I was trapped somewhere between astonishment and horror. So I just stayed there for a few long minutes thinking it's a human hairball or maybe he's part Sasquatch or yeti or something. Either way he's bound to get pulled from a clogged drain or shot at some point...dude - manscape or die (potentially).

Ick.

sweet spot

2011-03-15T08:42:00.001-07:00

A few hundred mile on the new wheels and I am just starting to find my sweet spot...I think...A spacer here, a pedal washer there, for, aft, up, down...good grief! Still trying to figure out my aerobar extensions...

Despite of all my anatomical issues, general lack of flexibility (which I am working on), etc...So far, I love the Trek Equinox.

Now all it need is a name...(no Christian I will not call it the screaming banana)

This weekend's 65/12 brick should be telling...

dizzy hopscotch

2011-03-14T07:14:00.000-07:00

Making some beer. Hell yes! What will hopefully be a tasty IPA, from a Ninkasi clone recipe for TriCeraHops.

Thanks Schaarschmidt's for taking us to the Dry Dock Brewery and giving me motivation to tell my wife to get her butt into the crawlspace and dig out my beer making stuff...I kid.

I forgot how much fun making beer can be...but mostly I forgot pretty much how to do it (my last batch was in 1991). Wicked cool guys, bad food and killer beer...I am definitely not mad!

For about a week, K and I have been slinging names, phrases, thoughts back and forth...needing to name it...we landed on "dizzy hopscotch". I keep going downstairs to check on it, while its fermenting...like a dad checking on his (beer) baby. This morning it's gassy - therefore I need a blow off tube.

In two weeks it will go in a bottle and then another two weeks until we get to try it...I hope it doesn't suck.

Once our new neighbors move in (K's sister Amy & Nate, the chitlens and dog) we are going to build a kegerator and get down!

glimmer

2011-03-08T07:16:00.000-08:00

Week 6 of training brought with it a few moments of goodness...and by goodness I mean intensity, that as of late had been really lacking. Part of me feels like it's about time...another part, the realist, is grateful.

Kristina and I headed into to Denver to run the Cherry Creek Dam Half. Coming off of the Austin Half I only had one goal in mind, just break 2 hours, please break 2 hours. I still struggle a bit with not having the speed of my youth
- the days of 19 minute 5Ks are well behind me...but if I empty my head and let go of all the shit I kinda still feel like I am cruising...if only in my mind. In those moments I could care less how fast I am, just kinda that I am.

My Garmin crapped out at about mile 9, on the mother of all hills on this course...(it felt like a 400 ft. climb in 3/4 mile, whether it was or not, I don't care) At the top, a 3 mile tailwind was the gift...I crossed the line with 3 minutes to spare.

Frame of mind

2011-03-01T11:33:00.000-08:00

Three disciplines? No.

Four? No.

More like five...or is it six?

We all are well aware that triathlon consists of the 3 obvious disciplines - swimming, cycling & running...Nutrition is often considered the fourth; or is that transition?

The sixth disciple, or maybe (really) the first discipline...is the mental aspect of it all...without it we are all toast...from the toughest world champion to the slowest of age groupers.

My frame of mind hangs a bit crooked today. Time to straighten it and focus a bit, lest I be toast.

Almost there...

2011-02-28T11:16:00.000-08:00

With the crash in October, I didn't only wreck my bones, I wrecked my bike...cracked my frame. The rehab of the shoulder is still happening and I am almost, dare I say, stronger that I was before.

Along the way, I learned that the impact with the road also is responsible for the hip pain that I have been experiencing lately, which appears to be a torn labrum, in addition to, the re-aggravation and re-inflammation of FAIS (femoral acetabular impingement syndrome). More on that another time...this post is about my new wheels.

Thank you TDB for the frame and the mojo. Thursday, the final fit @ BCSM and tune @ Golden Bear. Friday she will take flight...not a moment too soon - less that 6 weeks until IM Galveston 70.3 to dial in.

things I love

2011-02-27T12:00:00.000-08:00

55/10 brick in the bag...the trainer will be the death of me. Loved the run with K even though she was about to die at my snail's pace.

Other things I loved about today...

1. Making homemade pizza
2. Eating homemade pizza
3. Drinking tasty IPAs with homemade pizza
4. Drinking IPA's and eating homemade pizza while watching the Oscars.

Good night!

decide

2011-02-27T10:19:00.000-08:00

Last week nobody read my blog...I think I actually had 3 visitors (exaggeration)...but what should I expect..."if you build it, they will come"...if you don't, they won't...

I also noticed that I was at the very bottom of Kristina's blog roll, which means that of all the people she follows, I was the one who hasn't blogged in the longest time...pretty lame, I guess, if I am to call myself a blogger.

So I had to decide, do I blog or not...I am secretly envious of how my wife keeps a semi-detailed account of her (our) lives and what's going on...thoughts, feelings, accomplishments, a little chronology of events ...but I really don't need to envy her/it, all I need to do is blog. Simple. I'll see if I can't make it happen after riding and falling off the blog bus again...Done...Bye.

Ten Week

2010-12-31T10:18:00.000-08:00

Time to look forward so I'll get it out and move on.

I need to say thank you to my wife. My biggest fan. My greatest source of inspiration. Pretty much my rock.

10 weeks ago - I was on the operating table, getting put together with plates and screws. Today, I am back in the game...swimming, biking and running again. On Thanksgiving, I did a 12 mile trail run (in the sling) with my brother-in-law Nate. Rehabbing at the gym with weights and bands is at a minimum 3x a week. Last week, kind of Christmas gifts to self, I swam 1000m, 1500m, then 2,000m; also had my first outside ride since the crash...a 40 miler with K.

Cold days like today (-15DEG F, with the windchill, really?) remind me that I'm not fully healed in my bones...but in my spirit, I think I am. Thanks K for putting up with me and believing in me more than I do sometimes!

buh bye 2010

2010-12-31T09:47:00.000-08:00

Out with the old. In with the new. In retrospect 2010 was a good year; albeit a tough year. I have a lot to be thankful for...family, friends, health*, work...

With a new year comes new plans, new goals, new challenges to face...all of which I will embrace.

K and I are hoping to someday become parents...maybe 2011 will be the year. Eeks! With this, I will resolve to become a more patient and understanding person...we'll see how that goes.

Without belaboring the disclaimer above (health*) I am healing nicely and have a few more races to do in '11 before I shift my focus with regard to fitness activities (more about that later). My primary goals this year will be to a.) stay upright on the bike; b.) be kind to my knees and run lots of trails; c.) swim my ass off to rehab my shoulder back to where it was. Training plans are already in the works. Stay positive, stay healthy! With regards to this season - I am secretly calling it Comeback 2.0 (IMFL was Comeback 1.0, but that sort of crashed and burned (or broke)).

With the New Year, I'll will further resolve to be better...wherever, whenever I can....better husband, better friend, son, brother, blogger, cook, photographer, person, athlete, pet owner...I have a feeling it's going to be a good year.

Peace out!

Special day

2010-12-29T16:41:00.000-08:00

Today will always be a special day. It goes by so fast; but still that hollowed out feeling remains. Josey's been in heaven for three years now; no doubt they love her up there as much as we love her down here. How could you not?

There is a small lake that I ride past often. It makes me think of her...in part, because she played and swam there and loved it; but mostly because shortly after she past away, I felt her there as I was riding along...her right next to me, ears flopping letting me know "dad, I am OK." Everytime I ride by, I send a kiss up to her, hoping she gets it!

Lunz and Will are holding the fort down and both have some of her in them!

We love and miss you baby!

booyakasha

2010-11-01T07:40:00.000-07:00

Check it!

10 day follow-up.
5 breaks.
1 plate.
8 screws.

EEKS!

before and after...and after that...

2010-10-25T07:44:00.000-07:00

I was so desperately was trying for (actually Kristina tried and I barely remember) getting one of those bad-ass poses that Lance and my buddy Dan Beaver got taken when they busted their's but I just looked like a vicodin-induced zombie goofball.

fix my wing

2010-10-22T07:26:00.000-07:00

So it's done...5 breaks...3.5 hours under the knife...a shiny titanium plate, 8 screws, 25 staples and one BADASS scar...If scars make you tough I am becoming Bugsy Malone....WTF??!!

6 weeks to heal, probably and another 6 to build back some reasonable strength....and then I start this shit all over again...

Plan B is now plan A, but for now I'll just sleep and eat my narcotics.

Thankfully, my mom came in to help as I am sometimes not the easiest of patients...

Nighty night!

broken twig

2010-10-18T12:55:00.000-07:00

Confirmed...a broken twig...a bit of a complex break as well because it was broken once before while hood surfing...

Better x-rays showed several breaks, that probably weren't going to heal all by themselves and regain optimal funtionality, deeming that surical intervention was a must...

O.R. booked for Thursday. Pity party continues.

crash...

2010-10-17T12:02:00.000-07:00

October 16th started no differently than most every Saturday. Up early, off to the pool for a 4k swim, quick walk for the kids and then I was off for an easy 35 mile ride to the rez to support Dee in her first 100 miler. All good.

Then it happened...less than 3 miles from home (true to the eerie statistic that most accidents happen withing 3 miles of home)...riding in the bike lane, I hit a hole...a deep, wide hole...that I must have ridden by 100s of times before...a sunken water utility cover.

It happened so fast. I went over my bars and hit the deck. I remember feeling really calm, calculated as I called K...I was sitting on the grass, a runner helped me...helmet in pieces, clothes in shreds, bike frame cracked...having broken my collarbone before I reached for it and could feel it thru my skin...i felt like a roughly busted stick...

I then thought about Ironman...its 3 weeks away...I am not that hurt....please let me not be hurt....

People started gathering. Which was irritating me...(except for those who really helped me...I'll never know who you were, but thank you)...Things were getting surreal...I looked down at my legs and thought "wow, they look hot...super fit" and the "oh shit, my favorite bib shorts are toast."

In the meantime, the ambulance got there, strapped me to a board, as I was spinning in circles in my head...they asked me a bunch of questions...all of which I felt like I could answer...unless there were numbers involved...no clue how old I was, what my house number or wife's phone number were...it was almost funny to me...

I barely remember the ride or getting to the ER...the painkiller they gave me made everything wonderful. X-rays confirmed my collarbone was broken in such a way that I needed a surgeon, 3 pieces they thought from the x-rays...Tim gathered up my bike. K gathered up me. And so began my pity party.

BSG told me there are really only two types of cyclists..."one's that have wrecked...and one's that will". I've had my fair share of minor tumbles...this one will be filed in an all together different category.

Thankful for everybody who helped me that day (literally and figuratively with good vibes)...and really thankful that I am alive and mostly in one piece.

All Systems Rockin'...

2010-10-13T09:38:00.000-07:00

As of mid-October...less than one month out from IMFL - all cylinders are firing....things are coming together...the hay is in the barn and that baby is FULL....I have put in hard hours training, rehabbing my knees, getting fit. I can honestly say I don't know that I have ever been fitter.

The swim - on course for a PR...maybe a 1:15, maybe better depending on the buoyancy factor, the waves, the jellyfish...

The bike...smashing it vs. where I have ever been (thank you Powertap)....1.5 -2 mph better than last year's pace....add in my sleek Rudy aero helmet and some Zipps and my math says sub 5:45.

The run - which started out as a walk...and a painful walk at that has become a slow, steady shuffle at somewhere between 10:30 - 10:40 regardless of distance or brick...its a LOW z2 pace that sometimes I feel like I could do all week.

In my brain...that Moby song plays over and over....with the words slightly changed...."all systems rockin'"....My math and my coach say, in the face of adversity a PR...even a big PR is possible... (Craig says inevitable)....

And then disaster strikes........

Track your Ironman! - SWEET iPhone APP --> PELE

2010-10-02T07:43:00.000-07:00

Thanks to the wonder of modern scientific technology and the genius of Steve Jobs, we have the iPhone...8% of Americans own an iPhone...but, that doesn't factor out those who are too young or too old to care or know better, which actually skews that percentage low. This post is, not, however about any of that stuff.

As with many of my posts - the underlying subject matter, directly or indirectly, relates to triathlon...my love for the sport, the endless hours of training, the camaraderie, the food...so to cut to the chase, this post is about the dissection of triathlon and technology...starting to make sense?

We all love the idea of Ironman. We are all competitors at one level or another, and if you are anything like me...when you're not racing you're probably tracking (or trying to track) your friends (or enemies) online. If you've done it, no doubt you've experienced the server crash that leaves you in the dark, wondering where the hell your athlete is...???

Worries be gone there is now an iPhone/iPad application that enables to no longer rely on whether or not IM has enough bandwidth...(or whatever they need to make sure that there site doesn't crash whilst the race is on).

The app is called Pele...featured in the App Store and it is as sweet as it is easy to use, and while I am still learning about it...from the looks of it you can also dig into your historical data for Ironman and 70.3...(all the way back to neon skin suits and monkey bars).

Some of the coolest thing from where I am sitting, however, are that its creator is my friend! A friend that has pushed me in many races (whether he knew it or not), including my first IM in Coeur d'Alene, in hell, at mile 16-ish. But even cooler is, that for as long as I have known and raced with him, he's always had a GPS unit and who the hell knows what other device in a ziplock bag, under his swim cap or in his wetsuit or shorts...SO nice to see it come full circle...Well done, my friend.

With Kona right around the corner...GET PELE NOW!

bergamo = amore

2010-10-01T07:08:00.000-07:00

No, I am not talking about the beautiful Italian city (as seen here shrouded in the clouds)...I am talking about my new bike shorts from Hammer Nutrition.

These bad boy's are dialed in!

Tight in all the right places, supple in other places! In keeping this post PG-rated, one word...hellyababy!

On yesterday's ride, I got 3, count'em 3, "cat-calls"...At first I felt violated, then I realized...it was the euro-chic-ness of the Bergamo.

Are you a rocketeer?

2010-09-27T10:32:00.000-07:00

So for those of you that know me... and I mean really know me...you are fully aware that my (all to often) fatal flaw is that I have no filter. I say what I feel, when I feel...sometimes this has proven to be an attribute, sometime a detriment. When I am tired, hungry and/or agitated this flaw is heighted. Enough context to my behavioral inadequacies...

While on a recent ride I created a new and what I feel is a very valid rule . Absolutely NO snot rockets while someone is riding behind you at any less than 3 bike lengths. In my humble opinion, it's gross and frankly, poor cycling etiquette.

On this weekend's 110 mile ride (with tired butt and stiff neck) the discussion again surfaced. My riding partner who's anonymity I will uphold blew his nose in just about everywhere...into the air, into the jersey, into the gloves. etc...In his defense - he was coming down with something. Unfortunately now, so am I. Thank God for Kick-ass Immune.

I get that in being an endurance athlete I will have to "endure" the snot rocket scenario often...I am not passing judgement and perhaps I am a bit envious as when I try to do it I end up with a booger on my shirt or my lip...who knows?

At any rate - What I really want to know is am I alone? And are you a picker, a sniffer or a snot rocketeer?

first win

2010-09-25T10:01:00.000-07:00

small milestone...first win in my new role...distribution test on what i think is an incredible growth opportunity in the "good for you" kids frozen entree category.

here's what makes this stuff good...not a single drop of anything artificial, taste yummy (says kids!), has hidden veggies, developed by pediatric nutritionists, bpa free and recyclable containers, good for the community (kidfresh partners with save the children)...

childhood obesity is problem (32% of kids 2 - 19 are obese) Check out Kidfresh!

(stepping off my soapbox)

where, oh where does the time go...?

2010-09-24T09:35:00.000-07:00

I've come to the realization that I am a lame blogger..a wanna be, a has been...All good intentions aside, I have totally slacked once again. Of course, there is a ton to tell and I will by no means capture everything but a few noteworthy occurrences are as follows...

New job! Worked both for most of August! Tons of travel...Ottawa is new and beautiful to me. Kristina makes awesome cupcakes! Dogs are in training! Kristina and I are in training! The vortex of Ironman training coupled with family, friends, life, work and play is the same as it was last time around and the time before! Feeling stretched but not very flexible! Eating like a machine! Cooking some good stuff. Lost my massage therapist. Running again, but slowly! Working hard on the swim and bike! Love open water! Knee is less cranky! Found a new massage therapist. Ran a 13.5 trail run in 2:08. PR'd a 2.4 mile open water swim by 5 minutes! Kristina makes awesome cupcakes (worth mentioning twice). 4 - 100+ rides so far in build (one with Kona like winds - 240 watts, downhill at 9 mph)! Ironman is right around the corner! Can't wait to race with K again. Thinking about what's next - MTB, Yoga and another tattoo possibly...?

First race in the books...

2010-08-13T07:49:00.000-07:00

One down, one to go (minus, of course, a few half marathons and the Denver marathon). I was nervous. I had all of these hope and expectations...and most of them panned out. Overall a good day and a good result. Must. trust. the. training.

The Boulder 70.3 (formally 5430 Long Course) is such a great race. A beautiful sunrise swim (that was partially cloud covered), a fast as hell bike and a run that makes you pay (don't they all).

Long story short - I wanted 6 hours, and I got 5:42. I really had no clue as I had no watch (telling time, only 10 minute feed increments), I left my Powertap home in the docking station and my Garmin crapped out at about mile 3 on the run. Oy! For a data weeny a tough pill to swallow. Choice-less, I went by feel.

My only gauge was that Kristina started 5 minutes behind me...and all I could really think about is how long it would take for her to catch me, pat me on the butt and do the wink and pass. Thankfully, my ego didn't have to deal with that this time.

Some stats, as follows:

Swim: 38:50, 2 minute PR

Bike: 2:33:21, 21.9 mph, 9 minute PR

Run: 2:23: 16, 24 minutes slower than my best run time, but a walk-run-shuffle best to date.

In the Land of IFs...if I had the same run as last year I would have pulled down a 5:15...or a 16 minute PR. I know (duh!) that there is no such place, so I am thrilled with what I did, and just happy and lucky to race! I did have a small cry down the finishing stretch as I thought about a rough year, crap knees and the joy and pain of IMFL to come.

Raceweek

2010-08-03T14:17:00.001-07:00

Eeks! It's here already. First race of the year. First race since the two knee surgeries. First race walking.

This past weekend we did our brick on the course. 55/8. It was 93 & humid...hoping for a cooler day Sunday. Overall, I felt solid.

The first round of injections coupled with some serious myofascial release from my highly philosophical massage therapist have been wonderful. It'll be great to race with K, our friends & honorary guests from across the pond.

For me, I don't think there will be any records set out there this weekend, but being out there is what counts.

Hello Gubna...

2010-08-02T13:43:00.000-07:00

This is not a beer blog!

Thank you Oskar Blues.

"A colossal 10% ABV. 100 IBUs. A Hop grenade in a can."

I LUB DA GUB!

Earning it...

2010-07-30T08:44:00.000-07:00

This Ironman journey is going to be hard earned...it seems like thru the last 20 or so weeks of training I am re-learning and re-thinking what I need to do to get to the finish line. It will certainly take a bit of adaption from years' past. More focus on the swim and bike (though I have only been in open water a few times this year). The walking component is still a struggle for me to digest mentally but whatevs.

My knees are cranky, but not terrible. In order to calm them down a teence, I got my first of a series of five Hyalgen injections and a cortisone shot to reduce some low grade swelling. So far, so good...It's kinda weird..like I expect a little pain...almost a wee phantom pain...hard to tell if its in my knee or my head almost.

Last week 's highlights - 9,000m of swimming; 14 endurance (walk/run) miles on the trail; Sunrise Century (in 6:23)

Next week - Boulder 70.3...will totally be a good gauge of my fitness to see where I am at.

Other haps...Big changes on the horizon on the job front.

A delicate combo of slow and steady and onward and upward...

Sunrise...

2010-07-26T09:28:00.000-07:00

Going into this year's Sunrise Century I was slightly trepidatious. I knew I can do the distance but the most that I have ridden to date this season was about 60 miles. So it was mostly about how bad the additional 40 miles would suck.

7,000 plus feet of climbing...this ride is about one of my favorites...epic, gorgeous, some great Colorado scenery and those Ritz crackers with cream cheese at mile 60.

The climb out of Ned, as expected, completely sucked. I got my chest hair caught in my zipper (time to manscape), which further aggravated me...but the dirt section and the decent thru Ward down Lefthand Canyon made it worth it.

A devilishly good time...

2010-07-15T08:15:00.001-07:00

For me the Boulder Peak means one of two things...race or dig out the horns and pitchfork.

This year, I was, again, the devil on Olde Stage. So much fun to see and help (or heckle) all the gutsy age groupers as they grind their way up the steep grade. That hill never gets easy; and racing it is a whole-nother burn. So many teammates, friends (and Kristina) raced - PR's were gained. Additionally, I had an apprentice this year as the Noodle King donned the horns and cape. By the end, my legs were toast from the repeats, my voice was gone and I was glad to be out there cheering everyone over the top.

As the WTC has taken the race over, I hope that it will continue to be as great a race as it always has been with Barry at the helm. As for next year, to race or cheer...that remains to be seen.

Buh-Bye Ass Hatchet

2010-07-08T12:02:00.000-07:00

A Haiku

I need a new seat.
Buh-bye nasty ass hatchet,
Hello saddle bliss.

Specialized Romin you are possibly the best saddle I have placed my fanny upon. Thanks Jason at BCSM. Can't wait to ride the Dean again!

in-de-pen-dence

2010-07-08T10:05:00.000-07:00

\in-de-pen-dence: \ 1. the quality or state of being independent.

To celebrate our independence on the day of birth of our nation...Kristina, and a few of our friends rode the highest paved road in North America.

Independence as a paradox - leg power in the midst of messy BP muck puddle in Mother Nature's garden...

This might have to become an annual event. To sum up - EPIC. This was second time to the top for me, not sure if it was any easier or harder...but just as grand...Kristina's first - she pretty much killed it (and me) near the top.

Also, if you know where I can get a mountain goat for a pet, I think Luna and Willow would love one!

PIMP

2010-07-03T09:53:00.000-07:00

Whaz'up bitches...check out my new wheels!!

Can you say PIMP!?!? - Exspecially with my Rockford Fozgate system, base pumpin' FREE XM Hip Hop Nation yo!

Haha...I love you Nissan Frontier!

Running...not so much

2010-06-30T09:37:00.000-07:00

Grrr. Typical me...ants in my pants! Walking fast was progressing in short spurts, so I added in an occasional run, here and there. Then a quarter of a mile for every mile. Then a half a mile for every mile. Then a mile or so at a time and kablam...cranky, swollen knee. Shit.

Dialing it back to walking again and hitting about 12 min/miles for some moderate distance...9 miles and 13 miles respectively.

At this point, form be damned, I am going to get thru IM any way I can...starting with good form race walking, then bad form race walking, a wee bit of running, some trudging, crawling if I need to. Running and I are no longer friends.

Next up, a well placed cortisone shot and some Hyalgan, which seemed to do pretty well as a lube last go round. Totally considering shifting gears next year and trying the Leadville 100 MTB race or something of the sort...that belt buckle is BADASS!

Getting up to speed...

2010-06-19T07:24:00.000-07:00

Using the analogy of speed limits...I have been stuck in first gear it seems. No chance of me seeing the judge in the last several weeks (note photo) unless it was for illegal parking or something of that nature.

I'll rewind to my first USATF race walking event - DQ'd for crap form...kinda knew it was coming. I have since dialed the speed way back and opted for remedial training a la Dan Pierce....and I have to say he was right. Slow and steady works. But will it get me the volume I need for Ironman?

Next speed bump was my damn lateral epicondylitis, better known as tennis elbow. I've never played tennis or even owned a racket. At any rate, poor form whilst bi-lateral breathing on my long ass swim workouts had manifested itself in an ugly way. I could barely shake someone's hand. One visit to Mark Plaatjes and I was on the mend thanks to some insanely aggressive massage protocol, heat, e-stim & dry needling. I warn you - not for the faint of heart, but damn!

On the sunny side, my bike has been solid. I feel like though since my surgeries some things in my body have changed making another fit evaluation a must...or maybe it was since I tried to adjust my seat and bottle cages that I jacked it up. I think that a few small adjustments may make me (& my left foot) happy again.

As I read this back - form and fit seem to be the prevailing themes. I never really gave them much thought, but clearly they are instrumental in staying healthy. The last few weeks, I've lost my funk, and slowly begun to speed up again. Feeling back on track.

First Race in the Books...

2010-05-18T07:18:00.000-07:00

"We have no control over the winds in adverse situations, but we can adjust our sails."

I heard this quote this week during my Sunday night cry-fest (Extreme Makeover) - really puts things into perspective. The episode was about a high school football coach that was dying from ALS. I'll say no more. You will be moved by the level of courage and bravery that you'll see. Watch it.

We all have some level of adversity in our lives, again relative...Adjusting to overcome that adversity is critical. In the big picture, my condition isn't adverse...far from it, but I have adjusted my sails...if only a bit.

Sunday, I did my first race as a walker...albeit unofficial. My crap form would probably have me DQ'd...it's an area for improvement...knowing that mobility and flexibility given multiple surgeries will be a challenge, I'll need to "nip it in the bud" as I set my sights on Portland later this year.

That said, I may have been the first and also the only purposeful race walker out there...at least that I saw. I got some cheers, as well as some snickers. Passed a lot of runners and finished strong. (thanks Jess and Susie for the cruiser escort).

Since the race was "unofficial"...I'll stick with my unofficial Garmin results which were slightly better that the official race results...2:24:33. 10:59/mile. At some point, in the chute to the finish I hit an 8:04 pace!!!

Sunday I was very content with the bearing of my sail. Next up, possibly an official 20K (guilted) and the Estes Park Half for some good measure at altitude. Peace.

My Race Walking Evolution ...

2010-05-12T11:19:00.000-07:00

I am evolving...at least I think I am. Yesterday, I found the top of Z4 while race walking in the gusting wind and pouring rain on the track.

4 x 1 mile repeats as follows:

11:20
10:42
10:04 (wanted a sub 10; fastest RW mile to date)
10:20

I wonder how fast I could walk in wool trousers??

Show me high elbow catch and pull...

2010-05-10T19:20:00.000-07:00

Nice catch...not really! The infamous elbow drop.

Swimming huge (for me anyway). 15K being the biggest week to date...With volume, the smallest form issue tend to compound themselves...Case & point - my exasperated swimmer's elbow. To this point (I thought) I was making some serious progress with my Grant Hackett-esque catch n' pull and overall I am...but I need a rest and some form evaluation & reconfiguration so I can get my elbow feeling good again. High elbow catch damn it!

179 days until IM - This past week was full of travel, a re-organization at work, travel, good tasting-bad for you food and a few decent workouts, probably the most noteworthy a 35/4.5 brick on Sunday at the Rez with Bjames! Solid bike and a 11:15s on the RW to round out the week. Bring it!

Knock on wood...

2010-05-09T06:37:00.000-07:00

Yowza.

First time up Olde Stage this season. Brick with Bjames.

Max power to date. No clue if it's good or not, but I suppose that's all relative. I am getting stronger on the bike. Physically, but also mentally.

Thank you Powertap.

Vacation overdue

2010-05-04T18:26:00.000-07:00

Vacation is good. Vacation should never be overdue. Take vacation as often as you can, with people you love best. Do things you love on vacation. I love vacation.

As you can see I lifted some heavy trees on vacation which...I am not all that fond of...but...

Kristina and I pretty much did it all...as far as vacations go, it was about perfect. We did sleep in (a little). We did eat lots of good food. We did drink lots of yummy beer. We did meet cool new peeps. We did drink tequila. We did comb the beach. We did sightsee. We did ride cruisers like we were 10 year old kids for a whole day. We did shop. We did swim and run (or race walk). We even did relax.

Tough week

2010-04-24T14:55:00.001-07:00

Sick as a dog. Add to that 4 days of travel for work, definitely a tough week for me. I am a horrible sick person...whiny, mopey, cranky, pouty...the list goes on. Being away from home just compounded it as I had no one to bitch too.

Training was an absolute chore. I mustered the energy to swim 4,000 meters one day, at a snail's pace. With all the sinus pressure in my ears and nose I thought my head might explode...thankfully, it didn't.

For the week I managed to get thru about 80% of my training plan, with some of it at about 20% intensity. I did, however, manage a few breakthroughs - my longest racewalk to date, a 10 miler; also, I passed my first runner in Long Beach walking at about a 10:20 pace (grantedI had a tail wind, but still it felt really sweet!!); and nailed a 10:36/mile on my brick this morning. SO, even though I have felt like total garbage for most of the week - mentally and physically...not all was lost.

I think it's time for a snack and a nap.

Snickers & Lemonade...

2010-04-16T09:24:00.000-07:00

I've been chewing on this post for a long time. During my workout this morning, I decided I need to get it out of my head and into my blog. Truth is, it's more than a blog - it's a realization, a challenge, a journey and ultimately, a lesson. It'll probably be long winded, so with fair warning, here goes.

About 8 weeks ago, during my post-op appointment for my second recent knee surgery my doc said "based on my findings, my recommendation to you would be to not use running as the core of your cardiovascular fitness". Being the inquisitive, push the envelope type...I had to ask...'what does that mean'? & 'Can I still do Ironman'? To which he replied - "don't run" and "I can't tell you to stop living, BUT..."

It was like a punch in the gut. I felt like I might cry. Or scream...and so begun the Kübler-Ross Five Stages of Grief. I'll use this model as a parallel as I was now facing the 'death' of running for me.

Stage 1 - Denial. I'll run...I feel fine...um, no I don't...I am slower than ever, this hurts.

Stage 2 - Anger. Why me? NOT FAIR! Look at all these fatties out there running with no problem!

Stage 3 - Bargaining. Please let me just do these two Ironman races and I'll never run again. I promise.

Stage 4 - Depression. What the fuck? This blows. I suck. What now? (insert sad face)

Stage 5 - Acceptance. I'll fight! I'll find a way.

With acceptance comes a new life. Since I couldn't or at least shouldn't run...what could I do? Could I walk? Could I walk really fast? Racewalk even? Hell, my doctor didn't tell me I couldn't walk.

To know me is to love me, but to know me is also to know that if I set my mind on something, the first thing I will do is Google the hell out of it, find every available resource and try to figure out what the hell I am getting myself into. This was no different.

Cutting to the chase, I've found a group of racewalkers out there and even found a mentor of sorts...some might say a God in the RW House! Case and point, this guy still holds than national record for the 100K (9:36), WHICH WAS SET IN 1987 PEOPLE!!!! How lucky am I to be a student? Only in Boulder! This is the "coming out of the closet" portion of this little story. I used to run...now I walk! With a little luck I may be able to walk almost as fast as I ran...and could probably do so without needing a new knee. That's a pretty sweet trade off.

So now I am working on something new...its engaging and hard as heck...If you don't believe me...try it...in the dark if your not comfortable doing it in public just yet...as you'll get lots of snickers...and I don't mean candy bars. At first, there was a little twinge of embarrassment as I, for loss of a better term, waddled past runners while they snickered, but I am quickly learning to be OK with it. And watch out bitches, if you're not careful I may someday pass you.

Lemonade Please! (to wash down those snickers) Sometimes cliches are the best ways to state a point.

Lesson 1 - With a bushel of lemons (being given the recommendation to not run) you can make one big ass pitcher of lemonade (racewalking). And Lemonade taste really good on "hot" days. Also, let snickers be a source of motivation.

Lesson 2 - Just because someone tells you you can't or shouldn't...challenge it. More often than not there are other means to the same end.

So, my season, it begins today, mentally...Now...With some lofty goals for IM and a lot of hard work ahead. I am thankful for the support from K, my friends and training partners and my "coaches" new and old...

Laying the foundation...

2010-04-04T13:13:00.000-07:00

There have been some big changes to the plan this year. BIG changes.

One brick at a time I'll get it done. This season's first brick in the books...it gives me a nice benchmark to see where I am post-op, gauge my fitness and see where I can put in the most work to make the greatest impact on my times at IM.

Start slow, build a solid foundation - easier said than done.

Bike (insanely windy, gusts to 45-55 mph)

Avg Wattage 197
Max Wattage 519
Avg mph 17.5
Max mph 31.5
23.09 mi
1:18:26
Avg Cad 91
Avg HR 138

Racewalk (the BIG change)

4.51 mi
55:08.05
12:14/mi
132 bpm
600 cal

Also, on my short list is learning how to use both the Garmin 405 and Powertap effectively and then dumping it into TrainingPeaks WKO+ (thanks guys!!) to make heads and/or tails of all this wonderful data.

No way to capture it all...

2010-04-01T12:49:00.001-07:00

Of course one cannot expect another to capture four blogless months in one sitting. Needless to say there has been a lot going on, but I don't need to tell you that life doesn't stand still for anyone.

Highs and lows for sure, physically & emotionally. Life is mostly good, with the occasional rough patch. Kristina keeps me on my toes for the most part. Work keeps me travelling at a seemingly endless clip. Nutrition has been paramount. Training has begun for Ironman, which is bringing with it a whole new set of challenges, soon to be divulged. Willow bit Luna. Spring is here!

So from 50,000 feet that about does it. Later!

A renewed commitment to blog once more...

2010-03-31T09:54:00.000-07:00

OMG! It's hard to believe that it's been four months since I've engaged the blog-o-shere and put fingers to keyboard. This is not a pre-April Fool's prank...the time to blog again has come. This is progress.

So much going on, so little me...where to begin???

Tomorrow, I promise!

Peas!

eBay Bonanza!

2009-12-30T17:10:00.000-08:00

A side effect of surgery...stir-craziness.

(stûr'krā'zē)adj. Distraught or restless from long confinement in or as if in prison.

A remedy - sell stuff on eBay. In true anticipatory fashion, I was preemptive about finally rummaging thru the garage, compiling any bike stuff worth a spit and listing it on eBay. The distraction, anticipation, the fielding of the ridiculous questions (yes some people are really that dumb) - just plain old, good, clean fun!

The results - just shy of a G. That's a cool thousand bucks for you less lingo savvy individuals. Who would have thought? That stuff (while probably worth at least twice the result at full retail) was just collecting dust, in a box(es).

A recommendation - either get surgery or get ebaying...your choice, but I'd go with the latter. It feels better. Cha-ching.

Remembering...

2009-12-29T19:55:00.000-08:00

Time flies...

Two years ago, we had to say goodbye to one of our best friends. Our furry friends are unforgettable and leave such an indelible mark on us.

So much has happened, changed...

Luna has grown up; matured in to the loyalest of companions, she's loving, protective, steadfast, devoted and loves to sneak naps on the couch whenever she can get away with it.

The new addition, little Willow, and I mean little - barely 60 pounds at a year and half. What she lacks in size, she makes up in vitality. She challenges us ALL, DAILY. But it's impossible to not love her to pieces. She's got Josey in her spirit, in her eyes...and she might be the best little cuddler ever, when she decides its time to give it a rest.

So even though things do change, some things never will. I love you as much today as I ever have Joz. Remembering you makes me smile, and sometimes cry...LOVE YOU!

Double suck...

2009-12-28T19:16:00.000-08:00

5 days post op - I am just about off the crutches and vicodin....and day 5 marks the day that I can lose the sexy tights. My leg hair was starting to grow thru them (gag). They do suck but not nearly as much as a blood clot, I suspect.

I went back to the gym today for the first time since the surgery as well. 30 minutes of hand cycle, aka hand ergometer and some chest and tricep weights.

Image the dreadmill - suck right? Well...the ergometer is at least a double suck, if not more. But it's all I've got until the stitches come out tomorrow; then, hopefully, I can start swimming. If not, maybe I'll take up wall climbing.

Under the knife...

2009-12-24T13:03:00.000-08:00

After a few months of conservative therapy the time had come. The injections and acupuncture as good as they were, were not going to fix what was going on with my knee. Surgery #4 on the "lil guy" (that's Kristina term of endearment for my right leg). I am feeling like a pro at this.

Given the trauma "lil guy" has been thru over the years, the MRI revealed that my knee was in decent overall shape. A small chondral flap under my knee cap was the culprit of all the aggravation over the last several months. Mechanically, the flap was causing patellar edema which was the source of my pain.

In and out in about an hour, Dr. Paul (who rocks) tuned me up - debridement of chondral flap, small sub-patellar micro-fracture, a notchplasty to relieve an ACL impingement and some hardware removal. Compared to the 2 ACL recons that I have had this procedure was a breeze. I can actually hobble around without the crutches while on Vicodin, but will use them for stability for now.

A bit swollen, bruised, 5 incisions and full of some sort of fluid that is squishing around while I do my ROM exercises, which day 1 post op is way past 90 degrees.

Where is the damn goniometer when you need one?

Let the rehab begin.

Ooooh SNAP!

2009-12-20T09:30:00.000-08:00

What have I been up to you ask? Well, lots of stuff...One of my projects that I have been working on has been my new tattoo.

With age comes wisdom, or so they say. In my younger days, I certainly made some choices that were less than wise. One example, my first shoulder tattoo...A heart that said "luz de mi vida" - loosely translated as "light of my life", hand picked from a color by number book. LAME, I know.

Several years later, the cover-up. A Celtic knot triad...while certainly an improvement over the heart, not to well thought out either...and not executed to the precision that I had hoped. Less lame but still not great. For years I thought, maybe I can add to it. Make it cooler. But it just wasn't that cool to begin with.

Recently, I made the decision to work on the tat again...so this time, older, wiser...I was much more thorough in my search for a design and an artist. I like to refer to this as my clinical OCD. I must have been to every tattoo shop within a 75 mile radius and studied a hundred Asian tattoo websites to learn the what and why of what I was about to do. I wasn't taking this exercise lightly.

Feedback from the artists ran the gamut....some wanted to integrate Asian with Celtic, which to me was a serious faux pas - from these artists, I quickly ran the other way. Others wouldn't touch it with a 10 foot pole. Some artist seemed to lack any vision, some didn't listen to a word I said, some didn't acknowledge my presence in their shop, some were completely arrogant douche bags. I was beginning to feel little hope.

Next shop on the list was Th'ink Tank. Finally, I found my shop. I found my artist. "Tell me what you are thinking and we'll make it happen"...it was on!

After the first session, I thought Kristina was going to freak (actually I thought I might too). It was BIG...relatively speaking anyways. We were sitting on the couch (me in pain)...checking out the well thought out, well executed phase one. I said "this dragon needs a name". Almost without hesitation, K said "Snap", as in snapdragon. LOVED IT. Snap it was.

After 3 sessions and about 15 hours of tattooing Snap came to life; complete for now anyway. I now have a wicked tat, a new friend & tattoo artist, and your tattoo artist too, if you have any good sense. Thanks Ryan.

*These pics are of phase one and two. The third and final phase was mostly shading of rocks and waves and just bringing everything together. I'll add more pics soon.

Alright, ALRIGHT....

2009-11-30T14:27:00.001-08:00

At the buzzer, one blog in November...I almost couldn't stand the pressure anymore.

Lazy. Unmotivated. Not much to say. I suppose none of those are 100% true, but the sum of their parts has again made me blogless.

Giving it some thought, however, I have plenty to ramble, discuss, share, spout off and cavort about. The trouble now is to organize it all once blogless for a spell...I suppose forget about it and start anew.

So I'll start with today (and back track if needed.) This morning...Injection # 4 in the crepitus knee. The Hylauron injections are sort of working...and sort of not. Today, Matt @ BSCM and I decide maybe an MRI wouldn't be a bad idea, just to see what's really going on in there. In the back of my head, all I can really think about is surgery. A clean up scope, lateral release, micro fracture...eeks. Once dubbed surgery boy for my many knee surgeries...Here we go again, maybe but hopefully not.

Long term its the right thing to do to at least check it out with the MRI. Best case scenario, I may be off running for another 6 weeks. Worst case, I'll be a long walk/run and 15 hour race in CDA...just fallout from ACL trauma that some people get I guess.

It could be way worse, as I was given an example of an early 30 something year old needing a total knee replacement earlier today. I'll just have to see what happens...and blog less about my stupid knee and more about the good stuff.

Thanks to my awesome wife for constantly saying..."Are you going to blog ever again?" See, I did.

Running...

2009-10-17T09:25:00.000-07:00

It's been a week and a day since my visit to BCSM and Matt's recommendation to take a break from running; and a few more days since my last run.

It's official - I miss running. These beautiful fall days are perfect for trail running but certainly not conducive to healing an aggravated knee. I've also been thinking about the Denver Marathon and not running it tomorrow. Mentally, I know that I have bigger fish that need frying - rest, heal, strengthen.

I've developed this borderline insane obsession/relationship with the squat rack and leg press at the gym. Three increasingly intense workouts to date where I have all but wrecked my legs. I can't really tell if my knee is getting a lot better or if I am just distracted but the incredible soreness everywhere else. I do think the healing has begun as sensitivity has decrease and changed more to a tightness.

True to form with my addictive personality I have also become very attached to my Moji, its kinda like a woobie for my malady.

The fitness curve with legs is STEEP...but I am hooked; with swims on off days to loosen those puppies up - I know the plan and will stick to it as I wobble off to the gym for another torture session.

Benched...

2009-10-11T09:36:00.000-07:00

Since about three weeks before Ironman I have had this nagging pain in my knee...some days worse some days better than others, but constant. Not really a surprise with the givens...a long season, big volume, 3 marathons, one Ironman, a half-iron distance and a few shorter races...3 prior knee surgeries and a leg that's an anatomical 15mm short.

The prognosis, grade 3 chondromalacia...more commonly known as runner's knee (varying degrees of severity grades 1-4). My self diagnosis was spot on. I know my body - now all I need to do is listen to it. Easier said than done, but I am making strides...I had to make the decision to not run Denver this week, which was not easy. Must shut it down and rest, and while I rest, relish in the accomplishments of this year (thanks Jess).

Dabbling in medicine in my free time, I have obsession with needing to know, learning to diagnose, and trying to treat, and should I by the grace of God win the Powerball, I'll go to med school. To that end, I have learned that the principle causes of this type of injury are overuse and imbalance of musculature; so its no surprise that my right leg, aka "little guy" is the root of the cause. Better than 90% of these types of injuries lead to full recovery given earlier enough recognition of the problem, a giving in to the stubbornness of managing and working thru pain, rest and strength training.

I plan to take 4-6 away from running and then start back slowly. Before I return, I'll have read "Born to Run" to see what that does for my thoughts on running, as it seems to have influenced all my friends who have read it. Also, I plan to decrease my shoe lift to 8mm rather than the 10mm that I have been running on all year to compensate for my leg length inequality. A realization that I came to while watching my shadow as I ran and feeling that the material used for the lift was far less compressible than the other shoe making the lift seem larger than it should be (I know I lost Kristina here with the details). Trial and error, inexact scientific methodology . I'll do all this in some new Mizunos Wave Riders as well...hoping for a good fit, literally.

So begins a more restful off season that will include lots of swimming and squats and long z2 bike rides until I run again...with a small score to settle in June in Coeur d'Alene. For now that's as close to the bench that I am prepared to be.

Winter Park Weekend

2009-09-28T14:28:00.000-07:00

Winter Park Weekend with Beej and Craig (and Harry & Lhasa). Kinda a season-end, unwind & indulge event...with many beers, ice cream and Lucky Charms among other things!

After a decadent night on Friday, we ran long...the Beej of course the longest; I managed 18 miles. A little perspective - 2 weeks after IM...18 miles at 9,000 feet, with 3,000 ft of climbing, on mainly dirt roads and trail is what we think is fun....but shit is it hard!

Also got to bust out the camera...pretty stoked about that.

Boulder Backroads Half Marathon

2009-09-21T14:45:00.000-07:00

One week after Ironman Wisconsin. Today's effort can be recapped in one word. Ouch.

The weather was really hot and windy, until the storm blew in and the temperature dropped 20 degrees. It's a pretty tough course, lots of people in a spot of bother.

I have no idea how Kristina did the full, but she's a bigger stud than I'll probably ever be. Next year maybe I'll do the full...

IMMoo Race Report

2009-09-16T10:12:00.000-07:00

What a day! 9 teammates, 1 pro debut, a handful of friends, our families and racing with my wife. So much positive energy to draw from; for Ironman, anything you can draw from, do! I woke up an hour before my alarm. Lame. Tried so hard to fall back asleep, no luck. 4 am. Giddy up. Ironman is here, the culmination of 28 weeks of training. As with any race, a champion's breakfast is a must. Ours was hilarious. We had enough good sense to go to Trader Joe's the day before to get bagels, peanut butter and jelly; but not enough good sense to remember the toaster that Kristina's parents brought to town or any utensils. We had to cut the bagels with scissors that I had in the tool kit and spread the PB and J with a coffee stirrer. Laughed until we cried.

We set out to drop our special needs bags and get body marked. The next few hours slipped away quickly. Making our way down the helix to the swim start, the pros set off at 6:50. Ten minutes later for us. Kristina and I said our goodbyes, then got in the water to find our spots. A few minutes before the canon went off we bumped into each other a few hundred meters out.

Swim
The canon went off...it was on...140.6 miles to go. 2,397 triathletes. There is really nothing like it...scary, uncontrollable, nerve-wracking...Relax. For the first few minutes K and I were swimming together. She breathes to the left and me to the right. It was comforting to see her ever few breaths. Then "whack", an elbow to the goggles and off they came. Thankfully, I always put my goggles on under my cap so I didn't lose them (good trick). Instinctively, I turned back to have a look-see. Mistake. Never do that. Hundreds of swimmers. I freaked, then got pummeled, but only for a few seconds. After a few seconds or minutes, who knows, I got my goggles back on, settled in and got to the task at hand. Soon enough, 2.4 miles down, 1:22, same as last year in Coeur d'Alene.

Coming out of T1, no sunscreen? What? It’s 85 degrees and there isn’t a cloud in the sky…hell. I saw K in transition as I was headed out, she was headed in. A great swim for her…hard work paid off!

Bike
We've all heard a lot about this course leading up to the day. In retrospect, it’s all true...whatever it is. Things like, "you won't win the race on the bike, but you could lose it", "you don't do any one thing for more than 4 minutes", "if you overcook the first lap, you'll pay".

A lollipop, 16 miles out, 2 - 40 mile loops, 16 miles back. 5 miles out of T1, I dropped my first bottle, 10 miles later it happened again...2 bottles of Infinit gone, new plan for nutrition until special needs...all bottles would now go in my jersey pocket, a power bar an hour and a bottle of Gatorade it was. The roads were total crap but what a fun course...not only challenging but technical and quite possibly one of the most beautiful. Old Sauk Pass and Verona with streets lined with spectators screaming…pretty sweet. The first stretch of the last 16 miles into Madison sucked, a few more hills and it was time to run. 112 miles, 6:37, 6 minutes better than last year on what is a harder course for sure. 26.2 to go.

T2 was a total cluster but also a lesson - miscommunication with a volunteer who was trying to “help me”. Long story short, my shades ended up in my bike transition bag, which ended up in a pile of bags. I got them, 4 minutes later. I am learning to let it go…here I let it go.

Run
My run last year in CDA was a disaster. Since, I have worked pretty hard to hold it together in those late miles. With IM, you can never tell what’s going to happen. One minute you feel great, the next you feel like total crap. It comes down to managing those highs and lows and just keep moving forward. My only goals for the run were to stay out of the porta-potties and run. More or less I was successful.

I felt Kristina on my heels and knew that I’d see her, soon. My secret little game of cat and mouse was soon going to be over. The cool part was that we ran together for quite a while…one of those memories that I will cherish. I felt really lucky. Basking in my good fortune, I got passed. Then the chase was on, which gave me a focal point.

The last few kilometers were surreal…close enough to the finish to feel it. As the Capitol got closer and the sound of Mike Reilly’s voice carried thru the air, the legs start to turn over a little easier, a little quicker. A left turn on MLK Drive…a few hundred meters of delight, where it feels like you are the only one that the lined streets of fans are cheering to victory. It’s that larger than life feeling that will keep me coming back. As I looked up I saw my wife cross the finish line…A minute later I was there. Our mother’s, who were Janus VIPs for the day placed our finisher’s medals around our necks. 140.6 miles done!

This year’s run and my overall result was 1:04 faster than last year. I can’t thank my wife enough for her support and hard work to make me a better triathlete, my friends for the long hours on the legs, my coach for always believing in me and knowing I have more to give than I thought I could.

Until Coeur d’Alene…

IM Wisconsin

Swim:1:22:55; T1: 9:08; Bike: 6:37:39; T2: 11:13; Run: 4:48:28; Total 13:09:21. Rank 1,059 of 2,397.

Taper Goblin

2009-08-31T05:53:00.000-07:00

Taper is here. And so begins the anxiety, anticipation, endless mind games of "am I fit enough?, am I putting on unneeded weight? and on and on...", phantom aches and pains...The psychosymatisism of taper gets me every time... funny, when I Googled the term a picture of a dirty little troll came up.

BIG

2009-08-30T06:28:00.000-07:00

Lots of BIG going on...

BIG week - the last one
BIG ride - 120 miles here to Horsetooth Rez and back
BIG swim - 2.4 miles at the Boulder Rez
BIG day - turned the "BIG 4-0"
Another BIG day - IM Canada and Kentucky for close friends...a first Ironman and the culmination of a year's hard work chasing a dream of the BIG island.
And a really BIG chair...somewhere outside of Loveland, on our BIG ride. Geez this Ironman training stuff has really made us smaller!

2 weeks until the BIG day!

"You are ready"

2009-08-24T16:28:00.000-07:00

With the biggest training weeks and workouts in the rear view, only one more breakthrough workout left! 120 or so miles this Friday!

Last week we logged a 5,000 meter swim and a 70/17 brick on back to back days. 3.1 miles in the pool and just shy of 7 hours on the brick. Some lows, some highs...one step closer to IM.

Last night my lovely wife sent me an Ironman Ode...compliments of Bob Mina, who wrote it as he prepared for IM Canada a few years back. It says everything that needs to be said. Perfectly. For everyone that has worked so hard and sacrificed to become an Ironman, this is for you. For us.

I'll tell you what she told me. Have KLEENEX handy.

"
Right now you've all entered the taper. Perhaps you've been at this a few months, perhaps you've been at this a few years. For some of you this is your first IM, for others, a long-overdue welcome back to a race that few can match. You've been following your schedule to the letter. You've been piling on the mileage, piling up the laundry, and getting a set of tan lines that will take until next year to erase. Long rides were followed by long runs, which both were preceded by long swims, all of which were followed by recovery naps that were longer than you slept for any given night during college.

You ran in the snow. You rode in the rain. You ran in the heat. You ran in the cold.

You went out when others stayed home. You rode the trainer when others pulled the covers over their heads.

You have survived the Darwinian progression that is an Ironman summer, and now the hardest days are behind you. Like a climber in the Tour de France coming over the summit of the penultimate climb on an alpine stage, you've already covered so much ground...there's just one more climb to go. You shift up, you take a drink, you zip up the jersey; the descent lies before you...and it will be a fast one. Time that used to be filled with never-ending work will now be filling with silent muscles, taking their final, well-earned rest.

While this taper is something your body desperately needs, your mind cast off to the background for so very long, will start to speak to you. It won't be pretty. It will bring up thoughts of doubt, pain, hunger, thirst, failure, and loss. It will give you reasons why you aren't ready. It will try and make one last stand to stop you, because your brain doesn't know what the body already does.

Your body knows the truth: You are ready.

Your brain won't believe it. It will use the taper to convince you that this is foolish - that there is too much that can go wrong.

You are ready.

Finishing an Ironman is never an accident. It's the result of dedication, focus, hard work, and belief that all the long runs in January, long rides in April, and long swims every damn weekend will be worth it. It comes from getting on the bike, day in, day out. It comes from long, solo runs. From that first long run where you wondered, "How will I ever be ready?" to the last long run where you smiled to yourself with one mile to go...knowing that you'd found the answer. It is worth it. Now that you're at the taper, you know it will be worth it. The workload becomes less. The body winds up and prepares, and you just need to quiet your worried mind. Not easy, but you can do it.

You are ready.

You will walk into the water with 2000 other wide-open sets of eyes. You will look upon the sea of humanity, and know that you belong. You'll feel the chill of the water crawl into your wetsuit, and shiver like everyone else, but smile because the day you have waited for so VERY long is finally here. You will tear up in your goggles. Everyone does. The helicopters will roar overhead The splashing will surround you. You'll stop thinking about Ironman, because you're now racing one. The swim will be long - it's long for everyone, but you'll make it. You'll watch as the shoreline grows and grows, and soon you'll hear the end. You'll come up the beach and head for the wetsuit strippers. Three people will get that sucker off before you know what happening, then you’ll head for the bike.

The voices, the cowbells, and the curb-to-curb chalk giving you a hero's sendoff can't wipe the smile off your face. You'll settle down to your race. The crowds will spread out on the road. You'll soon be on your bike, eating your food on your schedule, controlling your Ironman. You'll start to feel that morning sun turn to afternoon sun. It's warmer now. Maybe it's hot. Maybe you're not feeling so good now. You'll keep riding. You'll keep drinking. You'll keep moving. After all, this is just a long training day with valet parking and catering, right?

You'll put on your game face, fighting the urge to feel down as you ride for what seems like hours. You reach special needs, fuel up, and head out. By now it'll be hot. You'll be tired. Doubts will fight for your focus. Everyone struggles here. You've been on that bike for a few hours, and stopping would be nice, but you won't - not here. Not today. You'll grind the false flats to the climb. You'll know you're almost there. You'll fight for every inch of road. The crowd will come back to you here. Let their energy push you. Let them see your eyes. Smile when they cheer for you - your body will get just that little bit lighter.

Grind.
Fight.
Suffer.
Persevere.

You'll plunge down the road, swooping from corner to corner, chaining together the turns, tucking on the straights, letting your legs recover for the run to come - soon! You'll roll back - you'll see people running out. You'll think to yourself, "Wasn't I just here?"

The noise will grow. The chalk dust will hang in the air - you're back, with only 26.2 miles to go. You'll relax a little bit, knowing that even if you get a flat tire or something breaks here, you can run the damn bike into T2. You'll roll into transition. 100 volunteers will fight for your bike. You'll give it up and not look back. You'll have your bag handed to you, and into the tent you'll go. You'll change. You'll load up your pockets, and open the door to the last long run of your Ironman summer - the one that counts.

You'll take that first step of a thousand...and you'll smile. You'll know that the bike won't let you down now - the race is down to your own two feet. The same crowd that cheered for you in the shadows of the morning will cheer for you in the brilliant sunshine of a summer Sunday. High-five people on the way out. Smile. Enjoy it. This is what you've worked for all year long.

That first mile will feel great. So will the second. By mile 3, you probably won't feel so good. That's okay. You knew it couldn't all be that easy. You'll settle down just like you did on the bike, and get down to your pace. You'll see the leaders coming back the other way. Some will look great - some won't. You might feel great, you might not. No matter how you feel, don't panic - this is the part of the day where whatever you're feeling, you can be sure it won't last. You'll keep moving. You'll keep drinking. You'll keep eating.

Maybe you'll be right on plan - maybe you won't. If you're ahead of schedule, don't worry - believe. If you're behind, don't panic - roll with it. Everyone comes up with a brilliant race plan for Ironman, and then everyone has to deal with the reality that planning for something like Ironman is like trying to land a man on the moon. By remote control. Blindfolded. How you react to the changes in your plan will dictate your day. Don't waste energy worrying about things - just do what you have to when you have to, and keep moving. Keep eating. Keep drinking. Just don't sit down - don't EVER sit down. You'll make it to the halfway point. You'll load up on special needs. Some of what you packed will look good, some won't. Eat what looks good, toss the rest.

Keep moving. Start looking for people you know. Cheer for people you don't. You're headed in - they're not. They want to be where you are, just like you wanted to be when you saw all those fast people headed into town. Share some energy - you'll get it right back. Run if you can. Walk if you have to. Just keep moving. The miles will drag on. The brilliant sunshine will yawn. You'll be coming up to those aid stations fully alive with people, music, and chicken soup. TAKE THE SOUP.

Keep moving. You'll soon only have a few miles to go. You'll start to believe that you're going to make it. You'll start to imagine how good it's going to feel when you get there. Let those feelings drive you on.

When your legs just don't want to move anymore, think about what it's going to be like when someone catches you…and puts a medal over your head... all you have to do is get there. You'll start to hear the people in town. People you can't see in the twilight will cheer for you. They'll call out your name. Smile and thank them. They were there when you left on the bike, and when you came back, and when you left on the run, and now when you've come back. You'll enter town.

You'll start to realize that the day is almost over. You'll be exhausted, wiped out, barely able to run a 10-minute mile (if you're lucky), but you'll ask yourself, "Where did the whole day go?" You'll be standing on the edge of two feelings - the desire to finally stop, and the desire to take these last moments and make them last as long as possible.

You'll hit mile 25. Your Ironman will have 1.2 miles - just 2KM left in it.

You'll run.
You'll find your legs.
You'll fly.

You won't know how, but you will run. The lights will grow brighter, brighter, and brighter. Soon you'll be able to hear the music again. This time, it'll be for keeps. Soon they'll see you. Soon, everyone will see you. You'll run towards the lights, between the fences, and into the night sun made just for you. They'll say your name.

You'll keep running. Nothing will hurt. The moment will be yours - for one moment, the entire world will be looking at you and only you. You'll break the tape at the finish line, 140.6 miles after starting your journey. The flash will go off. You'll stop. You'll finally stop. Your legs will wobble their last, and suddenly...be capable of nothing more. Someone will catch you. You'll lean into them. It will suddenly hit you.
YOU ARE AN IRONMAN!

You are ready."

Makin' Hay...

2009-08-17T12:39:00.000-07:00

One week closer...the barn is getting full.

Last week was one of the biggest volume weeks to date. Coming off of the Long Course made it interesting. I have a soleus muscle that has been talking to me for a few weeks now, but to this point a steady regimen of ice, heat, stretching and massage have seemed to keep it at bay.

Key workouts for the week included a 20.5 mile run...3 x 10k+ loops while boiling the frog with a warm up/cool down. A negative split on #3 loop was the goal which happened. (1:02:40; 1:03:31; 1:02:19) The 4,750 meter swim was long, as was the 112 mile bike, both were solid but not what I would hope to do at IM. Our remaining breakthrough workouts - this week, swim (5,000 m) and brick (70/17) and next week, bike (135 miles).

Each workout represents a bail of hay, more or less. These key peak workouts are like 10 bails of hay. Once logged, I'll stack them away in the barn to draw from on September 13t both mentally & physically.

27 days.

Cool Shades...

2009-08-13T15:44:00.000-07:00

In an age when good customer service is all but extinct, I am happy to report there are still a few shining stars in a sea o darkness.

Being a strict regimentarian unable to deviate from the habit and protocol which I call life, I was in a mild panic to find that my race shades of choice, the Zeal Maestros had broken at the temple just days before the Long Course. Knowing that Zeal was a race sponsor, I had hoped that they would be at the expo and furthermore that they may be able to help an OCD triathlete in need.

I dropped them off with the rep who said he would try to repair them while I took my pre-race dip in the Rez. When I returned he advised me that in his opinion, in order for me to perform at the t of my game on race day, he felt that I would need a new pair of Maestros; to which I graciously agreed.

My shades of choice for racing (Maestro) and chilling (Flyers - which are so pimp!)

Great product! Great customer service!Great company! I am a Zealot fo' shiz!

The last Long Course...

2009-08-10T16:17:00.000-07:00

Yesterday's Long Course was one I will not soon forget...

Course records for both male and female pros which given the heat was a bit of a surprise. There was a huge pro field with a cameo "Crowie" appearance on Hwy 36, almost managing to keep pace with passing cyclist.

Many first timers who got to experience it before the changing of the guard. A fond farewell to 5430 Sports, a Boulder triathlon tradition. Thank you to Barry and Jodee Siff. I hope the WTC can keep it as real as they did.

Many PR's yesterday, and for those who didn't there was still the reward of being able, of crossing the finish line after a hard days work. There were highs & lows. Smiles and tears. Earning the right to cross the finish line is part of why we do this.

Make no mistake...this is a deceptively hard course...the bike lures you in to hammering, sometimes harder than you should only to pay it back two-fold on the run. It is a perfect example of learning self-control; managing output and, in turn, expectations.

Also, an incredible performance from my friend & coach, Craig Howie...who will now be among the pros. A true testament to perseverance and hard work paying off. As an athlete, he embodies what all champions should. As a coach, he's made a lot of us better triathletes.

This year I PR'd by 13 minutes over last year...49 minutes faster than my first long course.

Swim: 40:22
T1: 1:55
Bike: 2:41:52 (20.8 mph)
T2: 1:13
Run: 2:00:32 (9:13/mi)
Total: 5:25:53
Rank: 347 of 1134

There's still a bigger fish to fry...I almost crapped when someone today said "35 days until IM".

Now to figure out how I am going to get in a 4,750 meter swim, a 20 mile run and a 105 mile bike...

Fit like a glove

2009-08-02T14:52:00.000-07:00

You can spend a ton of money on a bike, but if it doesn't fit...it doesn't matter how much you spend, riding it WILL suck. End of story.

Fit is, as, or even more important than the bike you are riding. Kudos and thanks to Jason Amrich at Boulder Center for Sports Medicine for never being satisfied until the fit is perfect. Between the last minute addition of the purple cleat shims and Specialized Alias, vis a vie the ass-o-meter, not to mention the eyeball inclinometer yielding a 4 degree seat angle, I feel pretty damn good in the saddle.

The true test - the 135 mile breakthrough ride in a few weeks.

65/15

2009-07-31T14:29:00.000-07:00

I took a half a day Friday to get in this week's brick. 65 mile bike, 15 mile run. Tim joined me for most of it...which considering that IMAZ is in November, he is off to a good start, solid base.

We rode to Loveland and back, just over 65. Clouds had been looming for most of the day, but much to our chagrin...no rain, especially on the run..it was just plain old stinkin' hot. At 6 miles we turned back towards home, but not before I shared the "ice in the shorts" trick...kinda brings you back to life on days like that, a simple pleasure of endurance sports.

I finished up with a three mile out and back that I usually do as an easy OD run...felt a little different after five and a half hours on the legs. Finished it all off with more ice; a nice big fat ice bath...20 lbs of ice in the tub was the perfect cool down.

With the Covarrubias' coming to town this weekend it'll be nice to have a relatively low key weekend ...first in a long while.

6 weeks to IM.

Over the bridge to Sausalito....

2009-07-30T14:25:00.000-07:00

When I travel for work, aside from work, my next priority is to try and find a pool, trail, sometimes even a bike, especially when training for Ironman. True to form, my most recent trip was no different. Admittedly, this run may have been one of the best runs I have ever had, both from a visual stimulation and speed perspectives.

I headed out of my hotel thru the heart of San Francisco, past the financial district and all the hustle and bustle of the daily grind. Next to the Embarcadero, on the eastern waterfront, which is the primary roadway of the Port of San Francisco. The name is derived from the Spanish word embarcar, meaning, place to embark. Past the Ferry Building, Pier 39, Fisherman's Wharf...Alcatraz Island, Fort Mason and Crissy Field...to the crowned jewel...some say one of the wonders of the (modern) world...one of the most revered man-made structures...The Golden Gate Bridge.

It did not disappoint. Partially obscured by clouds, if I ran across it I would get to run into the clouds. I stopped at the center of the bridge and spat over the railing...whoa that was a long way down! I only needed to run 13 miles, but that would have left me short of even reaching the bridge...Realistically, there was not a chance that I wasn't going to cross it. I knew before I left that was the plan... 17 miles out and back...epic, magnificent...I love San Francisco.

Rollin' in my 5.0...

2009-07-29T13:56:00.000-07:00

I landed in San Fran for a few days of field work...darted off the plane, zipped thru the airport, proceeded to the off-site rental location, only to find that Hertz was trying to rent me a Chevy HHR (possibly the ugliest car in the history of the automotive industry. Think PT Cruiser's unsightly smaller sibling).

After 15 minutes of stomping around, questioning how one could expect one to drive such a hunk of shite and be charged a premium rate and tossing around (not so) idle threats, like "I will NEVER rent from Hertz again"...I was granted a free upgrade to a new convertible Mustang. After a bit of warming up the attendant let me know that allegedly 9 out of 10 renters come back and challenge...requesting another car.

2 things I learned...Chevy is on the brink of financial meltdown because these types of cars are what they roll off the production line (I also think that the make a psuedo-pick-up truck type of vehicle that has the same cockpit); and Mustangs are really cool and still sorta muscly.

I got to drive it over the Golden Gate Bridge with the top down with Vanilla Ice blasting on the Sirius...Ice, Ice, Baby! Totally connected with my inna gangsta!

Bontrager RXL Hilo

2009-07-27T06:09:00.000-07:00

I had no any idea that these bad boys were silver, and when I say "silver" I mean polished to a mirrored finish.

The test: Sunrise Century

Just under 6.5 hours in the saddle right out of the box. At the end of the day my toes were a little tingly, better than the burning, throbbing, numbness I sometimes experience (cycling/tri shoes for me have been somewhat of an endless struggle).

Not only is this shoe sleek...it's sexy. After a few days of warming up to it, dare I say one of the sexiest on the market. And not only is it sexy...its comfy (fully equipped with a premium e-sole insert with killer arch support, that rival my custom orthotics).

Other things this shoe is: stiff(carbon), wicked light, super ventilated and well thought out (polished finish to reflect road heat). Plus, you and/or your riding buddies can check your teeth in them, lest we want unwanton bugs in our grills.

The verdict:
After one ride I pretty much love them - passed with flying colors. Praying that it continues.

7 weeks

2009-07-26T18:58:00.000-07:00

About this time, 49 days from now I hope to hear those sacred words of Mike Riley ring thru the late summer evening..."Michael Freisem you are an Ironman!

We're nearing the end of build, thankfully. Only a few more weeks of really large volume...then on to peak...several key, long, confidence building workout.

Last week:
5,700 swim, 142 bike, 24 run

Overall volume for this week was slightly less as we had an epic ride planned for Saturday, the Sunrise Century. 100 miles. 7,000 feet of climbing, all of which fall between mile 20 and 50. Kristina and I rode with Tim Urbine, who is the brother of our East Coast sales manager, who I met in line at Sprouts one morning a while back, who's half Irish and half billy goat. We also hooked up with Amanda Carlson a fellow HEPster out on the road. Great ride, total bitch of a climb out of Nederland...(I am told 1,500 feet in just under 12 miles) and a blazing descent out of Ward down Left Hand Canyon (top speed was 48.1 mph, though I can't say for sure if it was in the canyon). Total ride time ended up being 6:24, which sent the stress-o-meter way south! Rounded out the weekend with a 9.5 mile run and a 3,150 swim today.

Next week:
10,000 swim, 124 bike, 36 run and a renewed commitment to drink my coffee and blog simultaneously. We'll see.

Another week down...

2009-07-20T16:38:00.000-07:00

Weekly on Facebook I get an auto-reminder on how close IM is...today...55 days until race day. Today was the first time I said - CRAP. It seems like there is always a small period(s) of self doubt when you begin to ask yourself - "am I training enough?", "am I working hard enough?"

Last week felt HUGE. Especially with 2 days of travel to Spokane, WA for work. I got to run the Centennial Trail which was really sweet in some spots and really gross in others...The falls, the commons areas and Gonzaga where beautiful. Also got to hang with Kristina's self proclaimed twin Dee to have dinner and a few beers at the Elk Public House...Stone IPA's which are quickly becoming my fave.

Last week's volume was 9,500 meters swim. 120 miles bike, 40 miles run...including an 18 mile run and a 60/14 brick...all I can say is thank God for Weeds on DVD and a comfy couch. With three weeks left in build, this weekend we are going to do the Sunrise Century...lots of climbing!

Lame duck

2009-07-19T16:22:00.000-07:00

Build phase of IM training doesn't leave much free time for anything...for me at least. My wife is a diligent blogger. Me - not so much. I have good intentions but somehow it gets away from me.

I certainly have had some blogworthy events take place...a great race (Boulder Peak), epic rides (Trail Ridge Road in 44 degree sideways rain), travel (Spokane & LA), good food (chez moi), BAD food(chez Abo's - thank you very much for the constant 3 day long bathroom stay), and the list goes on...

Kristina said to me the other day "are you going to blog sometime this century?" made me feel like a lame duck. So, OK I will.

10 pounds of shit in a 5 pound bag

2009-06-28T19:27:00.000-07:00

I'll make this quick...I thought last week was a big training week. In fact it was.

As I did my weekly PMC...which is this really cool log that calculates my time in HR zones and translates it into stress on my body - 19.4 hours of training and a 38 on the stress-o-meter (second highest ever for me).

8600 m swim, 116 bike, 36.5 run - with a mini epic weekend consisting of a 55/12 brick and a 15 mile run.

It seemed like a big week, that was until I saw this week's plan - 9,000 m swim, 150 ride, and 38.5 run with 5 weeks left in build - thus...10 pounds of shit in a 5 pound bag.

Never get a haircut after 3 margaritas...

2009-06-28T11:20:00.000-07:00

Last night, I attended an honorary potluck dinner for Dieter Mehlig. He is the father of my friend Stefan, who was diagnosed with cancer last April. He has begun chemo and radiation treatments and will continue to due so while Stefan is back in Germany to race Ironman Germany next weekend (along with Bobbi and Yaicha).

In order to raise awareness for cancer and start actively fighting the disease, Stefan joined the Lance Armstrong Foundation and will race for Team liveSTRONG; as well as donate his hair since losing your hair is the most visible sign of Chemo treatments and because somebody currently going through Chemo treatment may be able to put the hair to good use.

Both Kristina and I have either raced or mentored for LAF in the past several years as well, so it is certainly close to home. As I watched as everybody made ribbons to place on the liveSTRONG wall that Stef will carry with him on race day, the realization that there are very few lives that are not affected by cancer was evident.

In Honor of my mom, Grandmother, Dieter Mehlig and in Loving Memory of K's aunt Kathy, Uncle Merrill, Opa & Josey and too many more.

Race well Stef and liveSTRONG!

Give @ http://livestrong.org/grassroots2009/smehlig lig

Yummah!

2009-06-17T20:22:00.000-07:00

Okay, so if you know anything about me, you know I really like pizza, alot. Second only to Mexican food. Put them together and I am eff'd! Today is my one cheat day a week and surprise surprise...pizza!

This concoction rocked...so here it is.

Whole wheat crust

Spread refried black beans and Silva's Chipotle Salsa

Add chicken chirizo and ground beef combo (mixed with Neuvo Taco seasoning packet)

Top with fresh jalapenos, red onion, black olives & part skim motz
Cook half way @ 400' F

Add avocado and a wee bit more cheese
Return to oven for 5.

IPA chaser.

Ole!

Post race challenges

2009-06-17T11:08:00.000-07:00

Apart form the typical post race challenges including but not limited to aches, pains, stiffness, lethargy, tiredness, etc...another exists.

Triathletes by nature eat a lot and often. This means that a proportionate amount of time must be spent adequately stocking the supplies of sustenance. We have our weekly Whole Foods runs, Target run, Costco run, Sprouts run then routine trips to King Soopers and Safeway to get anything that we have either missed or already consumed.

Race week is a struggle as we all have busy schedules, family, work, travel, whatever...so often times the grocery shopping at a minimum is done haphazardly but often gets overlooked. Fast forward to two days after a race. Pulling together a meal that is fun, tasty and nutritionally balanced is a stretch.

Last night, I not only rocked it...I cleaned out the refrigerator. Menu as follows:

A salad consisting of spinach/romaine; a Jazz apple; a handful of blueberries; walnuts; blue cheese and a semi-wilty yellow bell pepper, topped with a balsamic vinegar infused with mandarin and cracked pepper that K got from a co-worker in 2007 for Christmas.
Add to that 2 BBQ'd chicken breasts for a sweet and savory delight.
As the baby bella mushroom tops and brocollini were also headed for very wilty, I worked out a rosemary-garlic reduction for them which was also splendid.

Unless cottage cheese, pickles and mustard is tonight's menu, I better hit the Target after my swim.

Estes Park Marathon

2009-06-15T15:58:00.000-07:00

The world's highest paved marathon. I already want to do it again. Difficult but breathtaking. Lonely but introspective.

It was K's 40th (she continues to be my running hero, with Pre a close second!). Perfect prep for IM, all about continuing the forward momentum. The first several miles climb, then descend, then climb again. The wind was frustrating at points, but all you had to do was look around and be taken back by the vast beauty. LOVE IT.

Team Freisem finished in 4:28, which set a 9 minute PR for the course. Kristina missed the top 3 in her age group by one slot. I finished 40th overall and 13 in my age group. Great day, lots of hay for the barn. For me, its all about time on the legs, running thru the aches and pains. Hoping to feel this solid on 9/13!

Larkin Bridle

2009-06-11T05:40:00.000-07:00

I felt like I was in the land of the mythical trees...huge, green, lush...Walls of enormous rocks lining the trail on both sides...a misty haze all around, fog settling in the treetops...I was alone and fast, the ground soft and moist underfoot. A morning chill, but I started sweating almost immediately as the humidity hung heavy in the air. Up before the sun, had it had the opportunity to shine thru the thick cloud layer. Quiet, eerie calm yet inviting. Between the music, birds waking, raindrops cascading thru the thick cover of leaves. Weaving along the trail, it was a day where I felt like I could run forever. Out and back, before the end, fifteen feet from me, two white tail deer bounce across the path...I gasp, exhale and jump all at once. Beautiful. I got back to the car. Collected my breath. I wanted to tell someone about what a great run that just was...about why I run...but nobody was there...just me. I'll be back to run here again.

Riding above the clouds

2009-06-09T20:33:00.001-07:00

Yesterday K and I used a precious vacation day and took to the road for our longest ride of the season. As we headed out the weather over the mountains looked dreadful. There were a few moments on the way to Boulder when the sun peeked thru the cloud layer.

Up Olde Stage and Lee Hill, at the top we were at the bottom of the cloud layer. It was surreal, they floated around the hillside, trees…filling the crevices as they went.

Upon descending into Left Hand Canyon, we decided to head towards Ward, up thru the clouds again. This time we got rained on…cold and rainy is no way to ride…especially for another 50 miles. After a while the clouds broke and the sun was shining; we were above the cloud layer…really cool!

On the descent back we again got rained on and saw a bit of hail, which was certainly sketchy, especially for K whose brake pads are toast. We stopped at Amante for a hot chocolate and biscotti to warm our bones.

82 miles on the day, on the Dean, about 5:40. Good day.

Weekend Update.

2009-06-07T17:58:00.000-07:00

No, this is not Norm McDonald.

As I was shuffling thru status updates and notifications I read one that said...15 weeks until Ironman and realized holy crap, I am doing the same race as Mary. My how time slips by...Giddy up!

This weekends volume wrapped up the base portion of our training, which consisted of a brick and long swim... reinforcing the proximity and awareness of IM...

The 50/10 brick ended up being pretty solid even though for just about the entire ride I had really heavy legs. I was happy with the run and ended up with almost a negative split of 9's even though I had to come back into a pretty nasty headwind. My legs have still been toast since Show Low...really flat...but hay in the barn is hay in the barn...I'll take it.

Fast forward to today...3,500 swim with Eney Jones...who royally kicked our asses into shape. Swimming is her business and she knows her business...now if only I could lock all her teachings into the steel trap* I'd be all set...hopefully, I'll retain half the next time I get in a pool...Looking for a swim coach? Look no more...duh!

Suppertime!

*Steel trap is a euphemism for my brain.

Missed ya baby...

2009-06-05T17:33:00.000-07:00

How many people do you know that would say that about a bike??

She hasn't been ridden in so long...In part because swapping out a wheel set every time you ride kinda sucks and training for IM, you get so locked into the bike you'll ride that you seem to forget about the other bike(s), at least I did.

On Friday, I finally saddled up and had a 35 mile ride. At first it felt weird...a little laid back and stretched out. I also felt a distinct lack of muscle memory, but then there was this moment...a short climb up Rabbit Mountain...and ahhh! Like an old pair of Levi's...

I lowered my seat a touch and slid it forward a teence. Monday will be good test as K and I will be riding 82...longest ride of the season, so far.

For those of you out there wanting or needing a bike - GIVE SERIOUS THOUGHT TO DEAN BIKES...they rock!

Missed ya baby!

Where there’s a will, there’s a way…

2009-06-03T12:49:00.000-07:00

Travel makes working out a little more difficult sometimes. It’s easy to slip into the routine of bagging workouts because of meetings, long flights, delays, traffic…On the flip-side however, being in a different city, new scenery; diverse terrain makes it a bit easier. I tend to try and explore a bit, doing my homework up front to line up a pool, a trail, a bike if possible (thanks Doug).

This trip to Natick, MA was no different. 2700 m swim last night in a salt water pool, that’s indoor by winter and outdoor come spring. It’s a big inflatable bubble, which I’ve swum under on a chilly winter morning a few years back. As well, I got in a solid 5 miles on the stumpy, undulating, and woodsy trails of Callahan State Park in Framingham. Makes me miss the east coast.

Week to date, I have eased in as I have been mostly in a car or plane since Saturday’s race, but that’ll change with a 15 miler and a 50/10 bring on the schedule. Next week I’ll get in an 82 miler on Monday and then off to Naugatuck, CT again for work. I am stressing about being at sea-level all week and then coming back to run the Estes Park marathon next Saturday @ 8,800 feet or something like that. Long, slow, suffer fest I suspect…but one big hunk of hay to add to the barn.

Deuces Race Report

2009-05-30T15:12:00.000-07:00

I learned two things today...

First, "show low" a poker term became the name of this tiny little settlement near Fort Apache in the early 1800's as the right to settle was won on a hand of "seven up" - and so became Show Low, AZ!

Second, 40 - 44 mens division is FAST! As we were scarfing down the post race BBQ, I was just in earshot of the awards...in my previous age group 2:31 took 3rd...in my current, 2:14...

I had a good race, but not that good...top 15 maybe, 64th overall. The official results aren't posted yet but swim was almost exactly the same time as last year @ 30 minutes, transitions slightly faster, bike 1 mph faster @ 20.5 mph, and 8:33's on the run vs 9:15's last year. 2:40, a 9 minute PR.

BSG, Bjames, Dan, Mary and Cathy all raced well.

Raffle/beer time in looming! Feeling lucky & thirsty, not necessarily in that order.

Mean muggin' with BSG pre-race.

Show Nuff...

2009-05-29T11:53:00.000-07:00

Well it's here...the season's first race. Deuces Wild. Show Low. AZ.

BSG, BJames and I headed down yesterday. 12+ hours in the car. But worth it. Boys weekend racing. killer race. A little altitude (7,000), a little wind, a lot of schwag. This race has a post-race raffle that includes $30k plus in sweet tri gear. Certainly one of the reasons for the road trip! In addition, the course is a mixed bag...fast in parts, a grind in others...part trail, part not, all fun!

The goal here is to, of course PR...but giving it some thought I am weighing out all the variables...Last year I had a great race. 13th in my age group. 2:49:25.

Swim (1500m): 30:03; T1: 2:39; Bike (40km): 1:17:13; T2: 2:09; Run: (10km) 57:24

I was also 3 weeks out from Ironman so my fitness was HUGE, but I was tired going into a taper. This year I am leaner, lighter, stronger and tired as well, coming off of a big week...75 mile ride, 16 mile run...and I know...HTFU! I think, given a good day tomorrow I can make up a little time on the bike and run. So, fingers crossed.

Just about ready to run thru transition, take a dip, packet pick-up and chill.

Race report tomorrow.

Finding time.

2009-05-13T13:47:00.001-07:00

Breathe...

Finally, 13 weeks of travel have come to an end (and not leisurely, pleasure travel either)... and a corporate restructuring, lawsuits, new item launches, Ironman training, short bus puppy, marathon, yard work...

Ever feel like you're wheels are spinning a bit too fast? I am sure if you hang out in my "Circle of Trust "I am bound to get a resounding HTFU!

I have had the best laid intentions to update my blog. Regularly. I promise you. So again , I will commit.

11 weeks into Ironman training, prepping for the Mad City (thanks K) and a week and a half post marathon... My legs feel like they are coming back. Had 2 back to back sunrise runs 7.5 and 14.5, both solid...Tomorrow the plan includes hill repeats on Lookout Mountain...I cannot wait!

17 days to my first race of the year in Show Low with the boys and the best schwag give away in triathlon history! Not sure that I am ready for the chilly waters.

Lookout Hill climb report tomorrow. Peace!

hell week(s)

2009-04-19T07:09:00.000-07:00

The last few weeks, when put in perspective, haven't been hell exactly...but have been challenging for sure. Be it work, travel, training...

From a career vantage point, uncertainty has hit home, with a corporate restructuring stirring the pot, unsuspected lay-offs...a charge to do more, do better. I am thankful to have a job. At this point, I'll just keep my mouth closed (difficult) and my eye on the ball (not so difficult) so to speak and see where that gets me.

I think I have been traveling at least once a week for the last 6...and I have at least 3 more weeks on the radar. Tends to wear you out a bit, especially when training for IM. I know...its a choice...I am aware. The good thing is that in just about every place I travel I have a route, a loop, a pool...a bike* (more on that later). Heck or high water, for the most part I get my training in...be it late night on the trainer, wee morning hours in the pool, on the road...

More or less, very superficially, that brings me up to blogspeed. Minus a few details and a hollow pit in the gut feeling which I am happy to share.

That gets us to yesterday's workout which was indeed, hell. As I sit and type in my stretchy pants and compression socks I still feel the heavy, dull ache of 17 miles on the dreadmill at a negative incline in preparation for the Olde Town Marathon in Fort Collins two weeks from today. BSG and I had planned to run the canyon, but Ma Nature felt otherwise...it was pain for a higher purpose...and today the sun shines.

In reading that back, the sun will continue to shine...thru the challenges. God was that inspirational or what?

* Somewhere between Texas Hill Country and the rolling hills of IMMOO I had a few pleasing rides last week in Rogers, AR with a colleague and friend, his wife, another colleague and friend, and a few people I didn't know...Colleague and friend 1 is a bit of a bike whore, for which I am thankful, as he was able to build me some wheels (based on Boulder Center for Sports Medicine bike fit specs) from one of his 15 or so selections, neatly hung in the garage. We've concluded cycling is the new golf cronies...

silver lining

2009-04-03T12:19:00.000-07:00

One thing you can count on with springtime in Colorado is crazy weather, Its unpredictability makes it a drag, is it lengthens the time you are forced to spend on the trainer and treadmill. This week we've had 60's and snow once already; today it'll be 60 again and by the end of the weekend we expect 12 more inches of snow.

Yesterday I was lucky enough to run my 15 miler in shorts, but tomorrow's brick looks like it may be an excellent opportunity to catch up on all the TV I've missed, TIVO time....the silver lining.

Dialed in...

2009-03-29T19:36:00.000-07:00

You know you're in trouble from a blogging standpoint when your wife says "its been two weeks...what the hell?"

One week was a stabilizer, so low key. Last week was a huge travel week for work...Seattle and LA, with a short layover back home on Wednesday, just in time for our latest spring snow storm. Traveling while training for IM is a challenge, but there are times when you get in workouts in places that you otherwise would not have, so that's really cool!

Highlights from a week on the road...Full Sail Slipknot Imperial IPA* and a 14 mile run on Newport Beach/Balboa Island.

While I was home on Wednesday I also got my bike fit at Boulder Center for Sports Medicine by Jason. Finally dialed in, it was way off! If you're lucky insurance will cover it...$20 co-pay for the fit...$250 in new parts...a new +17, 110mm, 26.0 stem and a Speedplay spindle kit**...ah the price of comfort.

*For more on Full Sail's Slipknot Google it and if you find it...DRINK IT FOR CHRISTSAKE...a 2008 Gold Medal Winner at the World, yes WORLD Beer Festival. YUM! World Champeen Beer!

**More on the spindle kit - Unbeknownst to me, Speedplay manufactures spindle kits for their pedals, that come in various widths in 1/4 inch increments to accommodate wider stances...how cool is that? LOVE SPEEDPLAY almost as much as Full Sail!

Also getting the nutrition dialed in...sort of! Does yesterdays' HEP-Mex Fiesta count? ... because if it does I am going to have a hard time splaining the 4 margs, 5 beers and cup o'guac!

Week 5 - bring it.

An experiment, a miracle and a confession...

2009-03-12T20:10:00.001-07:00

Today's post-work 13 miler was 3 things:

An experiment - stay true to z2...if that's possible.

A miracle* - keeping my heartbeat within a 6 beat range for 95% of my run, 120 - 126 bpm.

A confession - Craig, I am pretty sure that this is the only time I have ever stayed true to z2. Perhaps boiled frog for dinner?? A phenomenon that I thought belonged in the pucky bucket, until today.

* a slightly less profound miracle...2 blog posts in one day.

Cold to the 10th...

2009-03-12T13:56:00.000-07:00

Having returned from Tulsa, with ample time to reflect and warm up, I am not sure that I have ever had such frozen toes. Maybe I have just been really spoiled lately with the balmy spring-like temps or maybe I am a whiny puss...possibly a combination of the two.

I woke up early, so that I could do my 5 mile tempo run before my flight...it was 13 degrees and snowy out...which meant the dreadmill was the only real option; which worked out A-OK...5x1/4 mile repeats in z4, then z2 for the balance. Easy enough, then off to Tulsa.

For the past few weeks, my retail broker and friend Doug had been planning to bring an extra bike to town so we could ride after our meeting...how cool is that? I'll take a bike ride over a round of golf, any/every day...(if you've ever seen me on the linx, you'd be grateful). At any rate, I'd been watching the temperature for a while...mid to high 70s solid...

I was ready to sweat...I even shaved the winter fuzz off my legs. 5 pm came and we met in the lobby, ready to roll...As we looked outside we clearly saw the flag a'flying and the clouds a'rolling in ...the temp had dropped about 15 degrees in a really short time.

There was a little extra gear, but not nearly enough. The humid cold and gale force winds beat the hell out of me for 2 hours. When we got back to the car it was 39 degrees. Some choice words were loudly shouted, a short conversation with God, a "get the sand out of your clitoris" ... two beers later with two comforters, I hit the sack.

Looks like I may need to continue riding the trainer in front of my fireplace for a while yet.

A day of rest...

2009-03-09T10:48:00.000-07:00

The physical part - one week deep in IM training for the books. My ass is a little tired and sore from the new lifting routine, possibly a bit from the frequency and consistency of being more regimented this week vs. the last several months and in part due to daylight savings time... Boy oh' boy is dragging yourself out of bed that first day a chore. At any rate, so far so good on the training front.

The emotional part - this weekend was action packed on all fronts. As the underground lounge nears completion, we had our furniture delivered...in boxes, which means assemblage, which means frustration...more aptly known as "Danish Furniture Assembly Hell"...from the small bags of glue to the stupid little twisty Allen key to the completely incoherent and unintelligible diagrams for building, I don't know if there is any task more loathsome for me...and I need rest.

Love the hill

2009-03-06T15:05:00.000-08:00

It sure was a heck of a lot colder out than it looked today, especially after sweating my ass off climbing Olde Stage for the first time this year.

It was sad to see how much damage the recent fire did on the "hill" and up Left Hand Canyon.

Note to self: Climbing Olde Stage after a leg day is a bad idea!

Olde Stage Hill 1, Me ...zero...I am going to ride you like a %$#&*@.

Finding a groove...

2009-03-04T14:39:00.000-08:00

A few months of zero structure to one's workout schedule makes a 5 am wake up call for a tempo swim in a chilly pool pretty uninviting...time to start looking for a groove I suppose.

1750 tempo swim was a drag...I haven't done drills since last year really... and honestly drills just ain't my thang...but that will change this go round, and maybe I'll shave 10 minutes.

One hour tempo ride was windy and fun and windy! I rode south from work today for the first time in a long while, by the blue silo...which is a steady 2 mile rolling climb...I think I'll do that every time I ride at work...perfect for IMMOO!

192 days, 13 hours, 30 minutes and 24 seconds until DISCO!

A new beginning.

2009-03-03T12:54:00.000-08:00

Sunday I closed out the off season with a great trail run with the Beej...The plan was for 12, I ended up closer to 10...2 hours solid on the legs. Great time to catch up. Hip flexors thoroughly worked, feet pounded.

Monday, it became official. My road to Ironman is beginning again. I am craving the structure of planned workouts and need to make nutrition and stretching top priorities out of the gate, as well as taking the time to blog, so I can share and compare this years training to last.

Ironically Monday was also a rest day...which is never unwelcomed. Took Luna for a nice walk, grilled steak, sweet potatoes and Brussel sprouts, had a few IPA's and a quiet evening with K, who is recovering nicely post op. Days like these will be fewer and more far between as we get closer to 9/13.

My first workout, a 5.5 mile tempo run in hellacious winds...40 mph I am told...going out it whisked me up the hill on my water tower loop only to pelt me with sand, dry-mouthed in cinder block shoes on the return. It's early March and 70 so I have no right to bitch. Last year I tried to make friends with the wind...learn to embrace it...didn't happen. Maybe this year, but I doubt it.

Holiday blog

2009-02-16T11:38:00.000-08:00

Happy 200th birthday Abe...

Just so there is no misunderstanding, I don't think that blogging should be left for special occasions, holidays and such...but what better opportunity to share the funny caricature of our nation's16th president riding a gassy, donkey floaty...Number 16 on the books, possibly number one in our hearts...

All kidding aside, I have been hard at work on the newly and more appropriately named, gender-neutral "underground lounge" (formally, the man-cave). After consulting with my better half, we agreed that the somewhat neanderthalish label was diametrically in conflict with my metro-self. I am pretty sure that within a few week's this labor of love will have reached its final stages. Suffice it to say that the majority of our time will be spent chillaxing in the lounge...towards completion, the ground-breaking coronation date will be announced shortly...and if anyone out there still checks to see if I blog, you'll most likely be invited for a cocktail.

All kidding aside, for realz this time...training is constant but informal for about another two weeks...I did the dreadmill/drainer combo this weekend...10 miles and 2 hours, respectively, and if it weren't for the DVR and the Tour de Cali my brain may have imploded..., thankfully, however it didn't.