Another day with the trainer.

Distance: 20.00 miles
Ride Time: 1:07:42
Max Speed: 31.7mph
Avg. Speed: 17.7mph

I woke up extra early because I wanted plenty of time to swim. I have been making up my workouts the last week or two. I have an official schedule which starts January 1st, 2007. This is the start of my official 20 week training for the half-ironman. Almost there!!

Warm Up: 300 meters
10x100's (15-25 sec rest): 1:46.67 (PR) , 1:51.76, 1:50.88, 1:52.51, 1:51.25, 1:47.39, 1:50.80, 1:51.57, 1:51.92, 1:52.02
Average time: 1:50.68
Average time: 1:51.14 (Friday 15th)
Total time: 18:26.80
Cool Down: 200 meters
Total: 1,500 meters

(PR) - Personal Record

I went swimming today because another big snow storm is on the way. I wanted to make sure I get my workouts in no matter what because the last blizzard knocked my training out for almost a week. I did lots of shoveling, and some workout training videos. I will be better prepared for the next storm!!

October 24th, 2007 Swim:
8x100's (15 sec rest): 2.02, 2.11, 2.17, 2.13, 2.11, 2.09, 2.07, 2.03
Average Time: 2.09

What a difference I have made in the last 2 months. I have improved my average by about 18 seconds!! This is incredible.

New Toy. I got a new toy for Christmas!! I was very excited to get a trainor for Christmas. I couldn't set it up yesterday, but I made sure to make extra time today to setup and ride. It was awesome!

2 days after Christmas and I have finally got a chance to put together my new trainer. My wonderful and loving wife bought me a trainer for Christmas. I received the CycleOps Mag+. It is pretty neat.



Distance: 22.94 miles
Ride Time: 1:25:25
Max Speed: 36.5mph
Avg. Speed: 16.1mph


The snow doesn't seem to be melting any time soon, so I will be doing much of my work on the trainer.

I was at the pool about 5:30AM. There were few people at the pool today. It was probably that many of them were snuggled in their beds and were off. I had to go to work today, so I figured why not get a workout. Plus, I haven't swam, bike or ran in almost a week. That darn blizzard. Of course, It was nice having the time off.

Warm Up: 300 meters
4x50's (10 sec rest):
4x100's (15 sec rest):
2x200's (25 sec rest):
Cool Down: 200 meters
Total: 1,500 meters

I didn't time my workout today.

Holiday Blizzard

What a nice day off!! Nicole and I got a lot of chores done today. It was still a lazy day. The snow hit hard throughout the night. It hit so hard, we stayed home today. That was pretty exciting. I didn't exercise much today. The only thing I did was shovel the driveway. I was out there for about 2 hours.

The Storm

There has been a snow warning in Colorado for several days now. Today is the big day. I set my alarm clock for 5:15am. I woke up and looked outside. I hit the snooze button quite a while. I missed my opportunity to work out in the morning.

I wanted to get home in good time, so I skipped the city gym. I was already with my bag and everything. I tell you what. I felt so bad for leaving it behind. Of course I fell twice on the way to my car. That was a sign.

So what did I do today? I found this workout video at the library. I got the video originally for my wife, but I think I have used it more than her. It's a quarky video, but it does get your heart rate up.

I went to Castle Rock Rec Center tonight. Aunt Linda is so great to help me out with my swimming. It is a long drive, plus I am away from home, but it is worth it!

Warm up: 200 yards
1x25 Easy, 1x25 Hard
1x50 Easy, 1x50 Hard
1x75 Easy, 1x75 Hard
1x100 Easy, 1x100 Hard
1x75 Easy, 1x75 Hard
1x50 Easy, 1x50 Hard
1x25 Easy, 1x25 Hard
2x25 Backstroke
2x50 Backstroke
Total: 1,075 yards

I want to improve my backstroke so I worked on my form. It looks so much easier in the videos I have been watching. Since I have been swimming (started this summer) I have been getting better at the backstroke. Of course, I have not been using my arms in the stroke. So I will call it back swim. HAHAHA. I did the full backstroke tonight.

I am learning all kinds of things in the triathlon class that I am taking. I learned about heart rates, stretches and weight exercises. I really need to do more core/weight exercises. I only do them about 1-2 times per week. I need to do at least three.

Here are the core/weight exercises that we learned today:
1) Squats
2) Rows w/ rope
3) V's
4) Steps
5) Push Ups
6) Planks

Many Thoughts
I almost took the day off today, but I decided that since I don't run too often, I would go out. I took a nap first and should have gone out sooner. I went out towards Cherry Creek State Park. I ran 2 miles to Parker Road and 2 miles back. I had so many thoughts in my head while running. I thought of many topics to talk about:

1) What do people think while they are out running/biking and swimming?
2) What cravings do people have?


I have also am putting together my 2007 Training/Race schedule. I have several races planned, and need to make some major decisions. I never thought it would be this hard to choose.

Today I did the long bike ride with the Bicycle Village group. It was a pretty nice day today. It got into the mid 40's. My fingers and toes were pretty cold. They warmed up for a while. The wind made the ride difficult, so we took a different path.

Start Time: 9:50 a.m.
Distance: 33.40 miles
Ride Time: 2:20:44
Max Speed: 39.0mph
Avg. Speed: 14.2mph

Warm Up: 300 meters
8x100's (20 sec rest): 1:50.58, 1:51.57, 1:50.25, 1:49.00, 1:49.97, 1:54.22, 1:51.55, 1:51.95
Average time: 1:51.14
Total time: 14:49.09
Cool Down: 200 meters
Total: 1,300 meters

My 100's keep getting faster. My next goal will be to swim all 100's in under 1:50. Now that my swimming is done for the week, I have been thinking about the weather. I hope this weekends weather is just like last weekend!!

Don't you just hate going to the gym and leaving something at home? I left my workout shoes at home. I was planning on running after a bike workout. I skipped it because I was using my dress shoes during my ride. That was a little strange, but I have tried going without shoes and it seems too uncomfortable. I rode the stationary bike for a total of 70 minutes. The distance was 20.5 miles. I did interval workouts. I can read a book/magazine for a good amount of time, until I start pushing myself to the next level.

Warm Up: 300 meters
4x50's (10 sec rest): 49.15, 49.97, 49.56, 49.91
Average time: 49.65
4x100's (15 sec rest): 1:59, 1:56, 1:51, 1:48.30
Average time: 1.54
2x200's (20-30 sec rest): 4:04, 4:05
Average time: 4:04.5
Total time: 19:01
Cool Down: 200 meters
Total: 1,500 meters

Yesterday was too easy. It was time to kick it up a notch. I really wanted to get as much swimming in as possible. I decided to to a ladder type swim today. 50's, 100's and 200's. 1,500 meters is the most I have completed in one day.

I decided to take off my morning swim to spend time with my wife. We had coffee, french toast and eggs. It was really sweet!! I have the best wife in the whole world!

My triathlon class was tonight. We did about 10 minutes of running to warm up. Next was core exercises. We used stretch cords, and other core equipment. After we finished these exercises, we went to the pool.

We started with warm up drills. I have been getting better at my drills, but I have realized that my left arm is much weaker than my right. We then did 2x25's, 1x100 (1:55), 2x25's, 1x150 (3:03). We finished with some cool down laps.

What an EASY day!!

Winter Duathlon

I have been actively running since 1999. I've run the Boulder Bolder in Colorado for 11 years in a row. I always take the winter months off, usually October-March. These months are just too cold in Colorado.

I finished my first Triathlon this summer in August. I gave myself about 12 weeks of training. I focused hard and finished the Rattlesnake Triathlon in Aurora, Colorado. At the same time I was cross training for the Boulder Backroads Marathon. I really got hooked on this triathlon stuff.

I have decided to compete in my first half-ironman. The race will be the Florida Half-Ironman in Orlando, FL on May 20, 2007. Since the race is in May, I will be training this winter. This will be my first winter in training...ever!!!

One of my triathlon buddies, Art, asked if I was interested in the Chilly Cheeks Winter Duathlon series. I was a little hesitant because the series of races are during the winter months. Last year, two of the races were nearly below zero. Yikes!

Saturday, January 9th was the first race. I didn't give myself enough time to get to the race, so I felt extremely rushed. I barley had enough time to register, stretch, and setup the transition area. I did all of this in 15 minutes. I will certainly give myself more time at the next race. The race started at 10am. It was 55 degress. I couldn't ask for better weather!

There are two categories for the race.
1) Fat Tire (bikes must be mountain or hybrid)
2) Open

I picked the the "open category" because you can choose any bike. I will ride my road bike unless the weather is terrible. If it snows the night before, the race will still go on, so I must prepare myself. That's where my mountain bike will come in handy.

I finished my run in awesome time!
Mile1: 6:01 Mile2: 6:40 Mile 3: 7:21 Mile 4: 6:57
Average Mile: 6:45
Transition/Bike: 33:16
The Overall time was 1:00:15 and finished 39th place. I had a few pass me on the run, and a few more on the bike. I was really amazed on those who flew past me.

I encourage all who train during the winter months to find a race like this one. It will keep you motivated and help your training for an early triathlon.

Iron Eric
www.erics-half-ironman.blogspot.com

Warm Up: 300 meters
10x50's (15 sec rest): 51.32, 53.41, 57.67, 53.36, 53.68, 54.98, 54.48, 53.16, 53.97, 50.25
Average time: 53.53
Total time: 8:02
Cool Down: 200 meters
Total: 1,000 meters

Getting faster!! That's what happens when you swim 3 times in 2 days.

Endurance Swim Day. (ESD)

Warm Up: 300m
1000m swim: 22:21 (Today's swim) PR
My split times: 200m splits - 4.16, 4.26, 4.32, 4.36, 4.31
Average 200m split time: 4.28
800m split time: 17.50 (Today's swim)
800m swim: 17.29 (11/20/06)
800m swim: 19:05 (11/17/06)
Cool Down: 200m
Total: 1,500m

Lots of swimming today. I had a nice relaxing warmup. Sometimes I think warmup is too long, espcially on endurance days. I switched pools today because I wanted to get my cool down. The high school team swims right at 7:30am. If I don't have enough time to finish, I will swim in the other pool. The secondary pool is 20 yards per length in stead of 25 meters.

PR - Personal Record

Sometimes I feel that I need to call the pool my second home. I went to the Castle Rock Rec Center tonight for a private swim lesson with my Aunt Linda. She has been helping me push hard. My evening workout consisted of 50's, 3-4 100's, 2-3 200's, and 1 400. The pool is measured in yards so my swim times were faster. My 100's were 1.40-1.45. My 200's were 3.45-4.00 and my 400 was 8.04.

Ride: Cherry Creek Reservoir
Start Time: 5:50 a.m.
Distance: 16.20 miles
Ride Time: 1:42:12 (1:15:00)
Max Speed: 27.5mph
Avg. Speed: 9.5mph

Can we say "Bitter Cold"....Brrr..........
It was 23 degrees today. It was pretty crazy to get out there and ride in such cold weather. I have bad circulation in my feet and hands. My hands were bitter cold and I kept blowing on them to keep them somewhat warm. I think the time started early because I got back within an hour and 15 minutes. I lost a piece to my bike light and was searching for at least 15 minutes for it. I also pumped up my tires and got the bike ready.

As a frozen popsicle does...it falls off the stick. Well, at least it eventually falls of the stick. I was the popsicle today. I got towards the end of Cherry Creek Reservoir, attempting to get off the bike because of the ice and snow ahead. I was at the beginning of the snow and ice and I was snapping my feet out of the clipless pedals. I was at a complete standstill with one foot out. I moved awkwardly and fell. I always fall on my right side. There were about a half dozen deer within feet. They ran far away. I scared the deer away from my pathetic fall. Every fall means another scratch or bruise on my bike. This time it got to my handle bar. The fall scuffed the Handel bar really good.

As I got home and saw Nicole and Pazu headed out for a walk. I rode right next to them and took one foot out of the clipless pedals. I mentioned my fall and was attempting to show Nicole my bike's boo boo. I twisted funny and fell again. Why do I always have to fall when I am still??? I really need to stop. After getting inside, I thought I might have banged myself pretty good from the fall. I am fine.

The bitterness got to me today. I will NOT go outside for a ride when the weather is this bad. The roads and bike paths were not totally cleared. I will only go out when it's daylight and/or if it's above 32 degrees. I will go to the gym instead if I need to ride. This was the first time riding since Nov 18. That is pretty surprising, but I have been doing all my rides indoors.

Running out of Gas

What does it mean to run out of gas?? The steam is getting low, the cup is nearly empty or the core of an apple is the only part left? My 2000 Mercury Cougar (car) has been failing. I have run out of gas once again. This is the 4th time within 6 months that I have run out of gas. I will now keep a gas tub in my trunk.

Why do I keep running out of gas. Something is wrong...
My car says 1/4 tank left and no gas. The gauge is wrong. Why do I mention this? It is pretty embarrassing to have this happen. Especially when you are right next to the gas station, and you need a refill which is just too far away. I ran home, grabbed the empty gas can and ran back. I put my triathlon skills to use. I was actually running with a purpose and exact meaning. It was getting cold, but I made it. I am glad it was just gas that my car needed. There are several things that need to be fixed, but within time it will be.

I am doing very well with my base training program. I can't believe I started in October and it's two months later. I will finish my 12 week base training program at the end of December. I will start my 20 week official training program January 1st, 2007. I found a training program on http://www.beginnertriathlete.com/ website. It details every week with goals and things to work on. I am working with the beginners half-ironman because I don't want to run out of gas. Plus, the schedule was free on the website. For many triathlon training programs you will pay a small fee. I will most likely do this for my next series races.

I am working on my 2007 goals and races. I will be posting them on my blog soon.

Warm Up: 300 meters
5x100's (15 sec rest): 1.51, 2.01, 1.57, 1.53, 1.55
Average time: 1.55
Total time: 9:37
Cool Down: 200 meters
Total: 1,000 meters

I was a little late for my triathlon training class. I did get 2 miles in while I was missing. During class today, the group ran, core exercises and bike. Today was the first class for the "Winter Triathlon Class" so I got to meet some new faces. It was good to see Art, Paul and a few others returning. I hope some of the other past individual attendees show up. It was great training with them during the last class.

Today was the Rocky Mountain Road Runners (RMRR) Trophy Series Race. The race was held at Washington Park and was a total of 4.4 miles. When I got my predicted time, I was very shocked to see how fast it was. The time said 32 minutes and 7:10/mile.

I thought to myself no way. No way Jose. I started with Deb Cunningham. I met Deb a year and a half ago during my first RMRR race. We have similar paces and so we often run together during the Trophy Series races. Deb really knows how to "run smart", therefore I try to pace with her.

Mile 1: 6:41
Mile 2: 7:16
Mile 3: 7:12
Mile 4: 7:03
Mile .4: 3:19
Total Time: 31:31
Average Pace: 7:10/mile

Mile 1 was a little too fast, but I stuck with it! I passed Deb on the second loop around Washington Park. I only had a few runners pass me. I felt pretty good. I took 9th place because the race is calculated based on a handicap score.

Warm Up: 500 meters
4x200's (15 sec rest): 4.18, 4.20, 4.19, 4.16
Average time: 4.18
Total time: 17:13
Cool Down: 50 meters
Total: 1,350 meters

Another Swim!! I ran out of time on my cool down. The high school students jumped in the pool, and it was time for me to get out.