I am pleased to announce my new blog.

The blog address is:
http://www.ironeric.blogspot.com



I will keep posting my workouts on this blog until the end of the month. It will make things much easier.

Bike
Time: 1:01:46
Odo: 946.7 miles
Max: 34.4 mph
Avg: 17.6 mph
Distance: 18.14 miles

Swim
Warm-up: 400m
Main: 800 w/ 1 min rest. Even split. 19:34.07 (4:46.17, 5:03.14, 5:01.02, 4:43.74)
2 x 50 drill w/ 20 sec rest
2 x 400 Even split - stay the same pace throughout w/ 20 sec rest 8:59.38, 9:10.23
2 x 50 drill w/ 20 sec rest
1 x 200 4:14.63
Total: 2,400 meters

I felt like I had a pretty good workout today. No matter what time I make it to the pool, I always seem to cut my workout short. I am a decent swimmer, but my training plan always goes above and beyond. I don't worry about it too much because I am in the pool for the same amount of time as the plan says. That's good enough for me!!

I have been going to bed pretty early lately. In bed before 10pm. It's hard to do, but that should be my new goal.

Run
Orchard Run
Time: 49:59
Distance: 6.4 miles
Pace: 7:48/mile
Speed: 7.68 mi/hr
Calories Burned: 800 (approx.)

I had a really cool run today. It started to mist just a little. I felt like I was getting a "runners high". That was pretty cool. I felt very strong and a bit like Rocky.

Run
Home to E Alameda Parkway
Time: 1:32:25
Distance: 10.75
Pace: 8:36/mile

Bike
Time: 1:58:04
Odo: 928.4 miles
Max: 31.8 mph
Avg: 17.1 mph
Distance: 33.66 miles

Bike
Monster Bike Ride
Time: 4:21:11
Odo: 894.70 miles
Max: 42.2 mph
Avg: 16.4 mph
Distance: 71.62 miles

Bike
Time: 1:00:00
Odo: 823.1 miles
Max: 17.9 mph
Avg: 13.9 mph
Distance: 13.91 miles

Run
Wednesday Run w/ Runners Roost Group
Time: 26:00
Distance: 4.0 miles (approx.)
Pace: 6:30/mile

I got a chance to run with the Runnesr Roost Group. It really was a bunch of male runners trying to run off some steam?? It was nice running with the group.

Swim
Continuous swim
Total: 1,000 meters

I just kept swimming. I only had 30 minutes today. I was pretty worn from yesterday. I haven't quite figured out what my schedule will be like, so I just swam.

A Little Time Off

That's right. I took 1 week off. I was able to get some things done around the house and the yard. I also went to a wedding in Wichita, KS. My friend for high school, Phil, got married to his lovely wife Kristen. This was a nice way to wrap things up and party a little. OK...well maybe a little too much partying than normal.

Bike
Time: 53:38
Odo: 809.1 miles
Max: 34.7 mph
Avg: 18.3 mph
Distance: 16.34 miles

After a hard day of intense lifting at work, I decided to cut my bike ride short. I didn't want to overdue it on my first day back.

Race Report

5430 Long Course Triathlon

Pre-race routine
My alarm went off at 3:50am. I may have snoozed once or twice, but I got up pretty quickly. My pre-race meal was 1/2 cup of oatmeal. It seems to tide me over quite well. I packed all my stuff in the car and my wife, Nicole, and I left to Boulder about 5:15. My parents and brother drove separately and met us there before I started.

Event warmup:
After setting up my transition area I went and stretched. My restroom breaks were very minimal today. What a relief!! Nicole and I missed the elite swimmers start, but I was able to get in the water for a quick warm-up. This is the first time I got to swim before the race. I was pretty happy and think I did better because I had a good warmup. I heard my co-worker's name, Brett, called on the intercom before he started. Brett was one wave before me. I shouted his name and we talked just a little before the race started. We have gone swimming together several times so he is clearly my "swimming buddy".

Swim
My swim was awesome! I settled in very well and kept an even pace the entire swim. I didn't collide with too many people and really enjoyed myself. I decided to wear my tinted goggles because I heard the sun was really bad. The goggles didn't seem to help too much, but I am glad I had them. I rounded one of the buoys and tapped it briefly. My sighting was pretty good throughout the swim. I mainly sighted off other swimmers and the far distance buoys. I was nearing the end and I saw the exit. I didn't swim my hardest at this point, but I picked up the pace a little. My official swim time was 39:25 (PR)

T1
Great transition. I was very quick and didn't waist any time. I had a little trouble getting my wetsuit off. I always sit and take it off. The baby pool just before transition saved tons of time. My total t1 time was 1:51.

Bike
This course is awesome. Some uphills, awesome downhills. I am glad that I got a chance to ride the course before the race. I tried to pace myself. My average cadence of 90-100 kept me from pushing too hard. The downhills gave me a chance to relax, make up some time and catch up my breathing. My max speed was 45.1mph. Whoa!! I was playing leap frog with a few people, which made the ride more interesting. I had troubles putting my water bottle back in the cage and went of the road for a few seconds. That was pretty scary. I have found out that I nearly cut off another fellow triathlete. I posted this race report on the http://www.beginnertriathlete.com/ website and someone responded that they were cut off. That was COGirl, Small world. I am glad that I didn't catch any thorns along the way!!

I lost one bottle of accelerade while I was finishing the first loop. I almost took someone out. I apologized to the rider in back of me and very thankful there were no crashes!! I passed Brett just before the turnaround. I asked him how his swim was. He said "it was awesome". I also saw another Team ShuttlePack member. That was way cool!

The next loop was pretty fun. I thought I was going to bonk or slow down. I really didn't. My butt didn't even get too sore this time!! Yeah. I was still playing leap frog with a few others, but nearing the end, it was over. Sean from Team ShuttlePack passed me just before the end. Towards the last mile I lowered my gear and tried to relax my legs. My official time was 2:38:23 (PR).

Here is the the time that my bike computer said:
Time: 2:39.08
Odo: 792.8 miles
Max: 45.1 mph
Avg: 21.4 mph
Distance: 56.84 miles

T2
Nice and quick. I lost a gel at the start of the run. I also forgot to tighten my shoelaces. I ran out with Sean from ShuttlePack. My total t1 time was 1:28.

Run
My run is usually my strong point. I started off at a great pace. My hamstrings were burning badly, but I kept on moving. The ice water was great, but it made me cramp. I carried a sponge with me almost the entire race. I also really enjoyed the ice! My pace kept getting slower and slower. I couldn't move too much faster. I walked at about each aid station and drank gatorade.

The gravel was pretty nice to run on. I didn't train much on gravel. After the finish of the first loop and saw my family. What a wonderful site!! I love it when I have friends and family to cheer me on.

What would I do differently? More brick workouts. I am a much faster runner, but I always slow down quite significantly and loose my rhythm. I would also work on better nutrition on the run. This will mean that I need to take my running pack with me.

Cool down
I tried stretching as much as possible. My family had to see me in pain. After they left I went to get a massage which made huge difference. My hamstrings were much more relaxed. I went to my parent’s house afterwards and slept for about 2 hours.

Bolder and Eric
Sean and Eric

The Countdown Begins
My new blog is coming soon!! It will look somewhat similar to my blog now. I have decided to change my blog because it will fit ME better. My half-ironman stories will be old news. My journey to Ironman begins.

Almost Another Race Day
My next race is coming up soon! I will be doing the 5430 Boulder Long Course (half-ironman) on Sunday. I will be wearing my team Shuttlepack gear for the race. My taper week and been pretty good, but I am not sure if I am doing it right? I am following a plan found on beginnertriathlete.com

Swim
Warm up: 300m & 6x50 w/ 10 sec rest
Main: 4x100 w/ 20 sec rest
Cool Down: 200m
Total: 1,000 meters

Bike
Time: 27:39
Odo: 731.6 miles
Max: 21.2 mph
Avg: 14.4 mph
Distance: 6.61 miles

Run
Speed/Efficiency (treadmill)
20 minutes run with 6x30" strides

Time: 20:00
Distance: 2.51
Pace: 7:58/mile

Swim
Warm up: 300m & 6x50 w/ 10 sec rest
Main: 6 x 100 w/ 10 sec rest: 2:02.81, 2:04.17, 2:04.56, 2:03.74, 2:02.78, 1:57.89
Cool Down: 200m
Total: 1,400 meters

A pretty easy swim today. My program said 30 minutes. It was more like 45. I had a pretty good swim and tried to enjoy as much as possible

Reading a Book.
I am reading a book called: "Too good to be true" by Sheila O'Flanagan. It's a pretty good book. I am listening to it in my car. I love audiobooks. The couple gets married within days of meeting each other. They go back home to Ireland and tell family and friends. What a headache it has been for the couple.

Bike
Time: 40:00
Odo: 724.9 miles
Max: 25.5 mph
Avg: 14.4 mph
Distance: 9.65 miles

Run
Time: 20:00
Distance: 2.32 miles
Pace: 8:37/mile

What a run today. Very short, very simple, and at a pretty relaxed pace. My taper has started and it was really nice to be able to get my run done during my lunch hour. I also did some core exercises afterwards. I ran on the treadmill as I watched the movie "Notting Hill" on the gyms TV. I didn't get to watch it all, but I've seen it before.

I spent a little time with Nicole downstairs in our basement. She worked on my Grandmothers quilt while I gave some TLC to my bike. I cleaned it up pretty good. Nice and pretty for the race. I love clean bikes!

Bike
Time: 1:41:50
Odo: 715.10 miles
Max: 31.1 mph
Avg: 15.8 mph
Distance: 26.79 miles


Run
After the ride you are going to run 9K at 3 different paces/ 3k fast/3k faster/3k fastest! Let's see you crank it up!

Time: 37:35
Distance 5.28 miles (approx.)
Pace: 7:07/mile

Swim
Warm up: 300m
Main 3 x - 50, 100, 200, 100, 50 - all at race pace w/ 15 sec rest
5 x 50 kick (swim 25, kick 25) w/ 15 sec rest
Cool Down: 100m
Total: 2,150 meters

I had a pretty decent day today. I rode with the Bicycle Village group today. It was a nice and relaxed pace. The group split off at Parker Rd. I followed those who were going back to the store. I got to meet a few new cyclists. The Tri For the Cure registration was a Bicycle Village today so it was pretty hectic. I locked my keys in the car...and so I thought. I got a ride back to my house to get the spare set of car keys. When I came back, I found my car key in the trunk key hole. Boy am I glad that my car and bike were still there!!

I went running once I got back to the car. I am not exactly sure on the distance for my run. I know that I was not running that fast. There were a few miles that I clocked at 7:30 and 7:15. As I finished I started walking...I stopped the watch. Naughty, Naughty. It seemed to be pretty hot and I was just phased out. I made it back to my car and off I went to the pool. Back to Back to Back workouts.

The swim went pretty well. There were a few kids who were swimming in the "adult only" lap swim. I told one girl that this area was for adults. She understood and finally got out. There were two young teenagers who did a few laps in the lane I was in. I didn't mind it too much except they were hogging the lane. They were hogging it so much that we bonked each other and of course it had to be my repaired hand. OUCH!!!

I stopped my swim at one end of the pool and held my hand for a few moments. Man, it sure did hurt for a little bit. I hope they saw that I was hurting. I tried to show it. This incident actually made me swim a little faster, probably because of rage.

I came home and took a long nap. It was 3-4 hours, but I tossed and turned every 30 minutes. I was almost more tired when I woke up and got moving around again.

Swim
Warm Up: 400 swim, then 6x50 on 15 sec rest
Main: 12x100 @ T-pace. Rest on 15 sec
2:08.52, 2:09.95, 2:09.57, 2:13.16, 2:10.21, 2:08.31, 2:12:93, 2:10.72, 2:11.00, 2:09.53, 2:10.20, 2:03.90
Cool Down: 100 swim easy
Total: 2,200 meters

I had a pretty cool swim workout today. I was swimming for speed and efficiency. I think I am really starting to get the hang of it. I have been counting my strokes every now and then. I have been swimming around 25-29 strokes per 25 meters. I swam several 25's where it was 20-22 strokes. That is my goal. Less strokes...better efficiency.

I will be adding more pictures to my blog. They may not all be me...but awesome pictures. This one reminds me of the marathon runner who always carries an American flag with him. Over 20 marathon he has done with the flag. Awesome. Swimming would be much harder!!

Run
RMRR 5K Trophy Series Race
Time: 18:45 - PR
Distance: 3.1 miles
Mile 1: 5:42, Mile 2: 6:11, Mile 3.1: 6:52
Pace: 6:02/mile

What a great day for racing. It rained just a little bit, but not too much. I was a little nervous going into the run because I just knew I was going to do well. I had a good feeling that I was going to run a personal record. I ran several 5Ks in Cross Country during high school, but I don't remember running under 19 minutes. I now consider this race my best! I got a 4th place ribbon for the trophy series and I am very happy. Now I just need to add this run to my triathlons, and I will be set.

Bike
Hill Repeats - Gym Bike
Warm Up: 15 minutes
Main: 8 x 1 minute up at a hill at 65-70 RPMs. Recover on the downhills. HR on the uphills hat hit low Z4. Keep HR in Zone 1-2 otherwise.
Cool Down: 15 minutes

Distance: 10.97

I went after work today to the city's gym. I didn't really feel like going outside to do hills. Plus, I go outside and I usually skip the workouts and just ride. It was a pretty short workout today compared to others so it wasn't so bad. I had to work the stationary bike though. I rode it for 15 min. Stopped. Waited for the bike to reset, then my hills began. When I was done. I stopped, waited for the bike to reset and off again I went.

I got home pretty early so it was nice to hang out around the house.