Eric's Half-Ironman Training

2007-08-31T08:00:00.000-07:00

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.

2007-08-30T07:49:00.000-07:00

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

2007-08-28T07:59:00.000-07:00

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.

2007-08-27T06:49:00.000-07:00

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.

2007-08-26T18:49:00.000-07:00

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

2007-08-25T18:55:00.000-07:00

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

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

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

2007-08-22T19:00:00.000-07:00

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.

2007-08-21T19:03:00.000-07:00

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.

2007-08-20T19:56:00.000-07:00

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.

2007-08-12T07:30:00.000-07:00

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

2007-08-09T07:53:00.000-07:00

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

2007-08-09T07:12:00.000-07:00

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

2007-08-08T10:09:00.000-07:00

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

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

2007-08-07T09:34:00.000-07:00

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

2007-08-06T09:11:00.000-07:00

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!

2007-08-04T08:02:00.000-07:00

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.

2007-08-03T09:39:00.000-07:00

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.

2007-08-01T09:30:00.000-07:00

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.

2007-07-31T11:14:00.000-07:00

Swim
Speed
Warm up: 300m
Main: 5 x 50 (sprint 1st 25) w/ 20 sec rest (56.20, 59.50, 54.66, 59.80, 57.23)
4x:
-2 x 50 Z3 (15 sec rest)
-1 x 100 Z3 (60 sec rest)
-sprint a 50 Z5 (15 sec rest)
Cool Down: 200m
Total: 1,750 meters

I had a pretty good swim today. That's a few swims in a row that I have done the entire workout. I am pretty happy about that.

Simpsonized??
I have been simpsonized. This picture looks pretty close to me. Notice the scar from my bike crash. Its not quite that bad though.

Thanks Duane for showing me your pic too. Thats pretty cool.

Run
Race Specific/Speed
Time: 55:25
Distance: 6.86
Pace: 8:05/mile

I was happy with my run today. It was pretty tough, but I managed to get through it. I was very hungry towards the end of the run. I should have had a cliff shot, but I am trying to save it for the race.

NO MORE CRAPPY SUNSCREEN!!
I had it with the old stuff. It is for kids and has past the expiration date. I sweat way too much when I put it on. Note to self...no more year old sunscreen.

2007-07-29T10:56:00.000-07:00

Swim
Speed
4 x 200 no warm up on 30 sec rest. (4:48.00, 4:25.97, 4:32.85, ...?)
500m at race pace (10:09.63) w/ 1 min rest
6 x 200 at race pace w/ 30 sec rest (4:07.70, 3:56.26, 4:00.93, 4:06.43, 4:06.30, 3:54.56)
Cool Down: 100m
Total: 2,600 meters

Run
Name: Home to Iliff Ave
Time: 44:26
Distance: 5.30 miles
Pace: 8:23/mile

My swim was pretty good considering I had to avoid so many kids/adults during lap swim. They just have no respect. I really need to go earlier!! My run was afterwards. I came home changed, put sunscreen on, and got ready to go. It wasn't too hot out today, but man...I was sweating buckets. I have never sweat like that before. I think it is the combo of sunscreen/pool water. I didn't take a shower because there were to many kids hogging the pool showers. I am glad I don't sweat like that most days!!!

2007-07-28T10:18:00.000-07:00

Bike
(Loop 1)
Time: 1:24:04
Odo: 660.2 miles
Max: 39.1 mph
Avg: 20.1 mph
Distance: 28.16 miles

(Loop 1 & 2)
Time: 2:52:40
Odo: 688.3 miles
Max: 41.8 mph
Avg: 19.5 mph
Distance: 56.31 miles

Run
Time: 30:00+
Distance: 4 miles

I went to Boulder today. I rode the 5430 Long Course today. It was a very nice ride and I was glad to do 2 loops. I was really flying on the first loop. I went back to my car, refueled, wrote down my split time and off I went. I didn't reset the computer, because I wanted the total time and stats as I was riding. I felt pretty good overall. The weather was awesome. It sprinkled a little and I got sun burned a little.

I went a ran for a half hour afterwards. I ran the same course as the Boulder Backroads Marathon. It was all dirt, a little unstable, a little hilly. I wasn't sure how far to go, so I went by time only. 15 minutes out and 15 minutes back. What a great brick workout. I should have done more of these during my training. Note...for next time.

2007-07-26T06:37:00.000-07:00

Run
Endurance
Time: 2:12:04
Distance: 16.2 miles
Pace: 8:02/mile
Avg Speed: 7.46 mile/hr.
Elevation: Max: 5,779ft
Min: 5,511ft
BMI Index: 20.6
Calories Burned: 1,930

Swim
Aurora Reservoir
Time: 55:50+
Total: 2,600 meters

So I woke up early again today. My alarm went of at 4:30. I snoozed just a little and got up. I knew I had to leave soon. I quickly ate a bowl of oatmeal, grabbed a 2 gels, filled my bottle with accelerade, finished getting ready and off I went. I left about 5:10am. It was still pretty dark but I decided not to bring the flash light.

My adventure sure was grand today. I saw 5 deer, 2 runners and 30+ cyclists. I had to make a pit stop at the restroom around mile 9. I walked back to the road and a driver stopped, got out of his car and asked me a question. He asked if I knew how to bait a fishing line. Too early in the morning for something like this. I briefly showed him what I remember about baiting a line. It has been years since I have been fishing and I wasn't exactly sure because it pole was foreign to me.

It seems to get a little easier when I have been running long distances. I think it might be the "runners high" that everyone is talking about?? I finished todays run about 2 minutes faster than a few weeks ago. YES!! PR.

2007-07-25T08:28:00.000-07:00

Bike
Time: 1:11:09
Odo: 632.0 miles
Max: 31.4 mph
Avg: 13.9 mph
Distance: 16.47 miles

I went out to Cherry Creek State Park today with Tea. It was so cool to ride with another triathlete. I usually ride by myself and almost always ride to hard. This was a great opportunity to take it easy for a chance. I feel just as tired though...hmmm.

I will keep you posted with my new blog. I am working on it now. I hope to have it up and ready for after my next race August 12th. I will switch gears and change thing up a little.

My wife is out of town for two weeks. She went to her parents house. She is volunteering for a pagent in Alamagordo, NM. She took Pazu too. She has only been gone for 2 days, but it sure has been strange. I kept hearing things yesterday... I will be tapering soon so I will have more free time on my hands. I hope that I can get some things done around the house.

2007-07-24T14:05:00.000-07:00

Swim
Endurance
Warm Up: 400m
Main: 8 x 25: 1 easy/ 1 hard, repeat
8 x 100: 1 min rest
Next set do twice:
1) 75 easy, 25 fast
2) 50 easy, 50 fast
3) 25 easy, 75 fast
4) 100 fast
200 loosen (easy swim)
4x100 pull w/ 1 min rest
Cool Down: 200 m
Total: 2,200 meters

Run
1x1,600: 7:20
4x400: 6:34 (1:37, 1:59, 1:35, 1:22)
2x800: 6:52 (3:26, 3:26)
1x1,600: 6:52
2x800: 6:55 (3:39, 3:16)
4x400: 6:50 (1:56, 1:34, 1:28, 1:52)
1x1,600: 6:50
Cool Down: 9:58 (8:30, 1:28)
Total: 8.25 miles

I had a really good run at the park today. I tried going to Smoky Hill HS to run on the track, but it had no trespassing sings all over. I brought my cooler today, so when I drank, I had nice cool beverages.

2007-07-23T04:38:00.000-07:00

Bike
Time: 30:00
Odo: 615.5 miles
Max: 17.0 mph
Avg: 14.0 mph
Distance: 7.01 miles

2007-07-22T06:19:00.000-07:00

Run
Time: 55:15
Pace: 8:33/mile
Distance: 6.46 miles

I ran today because I couldn't get much running in yesterday. It sure did defeat the purpose of a brick workout. Oh well. I started about 7:30am. It was blazing hot by the time I finished. I felt really slow and like I had rocks in my shoes. I hate that feeling. I went to bed late last night. I also took a nap today when I got back and finished breakfast. It was only a 20min nap, but it sure did do wonders.

2007-07-21T06:09:00.000-07:00

Bike
Time: 2:39:38
Odo: 608.5 miles
Max: 31.6 mph
Avg: 17.9 mph
Distance: 47.66 miles

Swim
Chatfield Reservoir
Time 40:00+
Distance 1,920 meters (1.2 miles)

Run
Time: 12:39
Distance: 2 miles

I woke up at 4am today just so I could get my ride in. Nicole and are becoming Godparents and went to get pictures taken at 11am. My ride was good. If I would have left at 2am or 3am, I could have gotten a full 3 hours ride plus 1 hour run. That is nearly impossible and crazy. 4am was early enough.

I met my co-worker Brett at Chatfield Reservoir to swim. He drove is car and I rode back with him. It would have been great to ride back, but no time was allowed.

2007-07-19T07:58:00.000-07:00

No Crashing!
23 days left until my next race. I crashed about 20 days before my half-ironman race in Florida. I don't want a repeat!! I will be doing the 5430 Boulder Long Course (half-ironman) event. I can't wait. I know several people who are doing the race. I am starting to get a little nervous. I know I can do better than my last race, but there are a few obstacles. 1) Boulder has hills. Florida Doesn't. 2) I will be able to wear a wetsuit. 3) I hope my running performance will be better. 4) Better hydration 5) Already experienced a race at this distance.

I could go on and on, but I will stop at 5. I need to start thinking about a plan for what I do after this race. I have three things sorta planned. 1) Complete a century ride, 2) Finish Denver Half/Full Marathon, 3) Volunteer for the 24 hours of triathlon event.

I also will be signing up to raise money for the Challenged Athlete Foundation (CAF). It will be a new avenue for me, but it sounds great. I have met one challenged athlete, Joe, while I was biking last Saturday. He told me that CAF is a good organization. I will keep you posted.

What else...

I might be changing my blog site? Any opinions? I am on my Journey to Ironman in 2008. I feel that my blog needs a name change. ironeric.blogspot.com seems easier to remember. With this new format, I am thinking of the ways I have blog entries. I blog every workout I do. That is tough. I am a Silver member at BeginnerTriathlete.com. There is a section where it will keep track of all your workouts in a much easier fashion. Daily blog entries are great...but with Ironman training...its going to be tough.

Swim
Warm up: 400 swim,
6 x 50 w/ 15 sec rest (59.34, 59.56, 58.28, 58.23, 58.89, 57.37)
Main: 10 x 100 @ 1000 Time Trial pace w/ 15 sec rest
100's: 1:55.82, 2:00.03, 2:06.35, 2:03.19, 2:05.17, 2:07.18, 2:00.91, 2:04.98, 2:01.14, 1:51.79
Average 100: 2:01.66
1,000m time: 20:16.56
Cool down: 100m
Total: 1,800 meters

A really good day at the pool. My average 100 pace was awesome. I felt pretty good and my I kept the rest to a max of 15 seconds. I have always struggled with the rest thing, but not lately. I have no time to dink around.

Run
Time: 39:15
Distance: 5.22 miles
Pace: 7:31/mile

2007-07-18T07:56:00.000-07:00

Bike
Big Gear/Power
Time: 1:06:02
Odo: 560.6 miles
Max: 22.2 mph
Avg: 15.1 mph
Distance: 16.68 miles

Warm up: 15 minutes
Main: 18 x 1 min seated in Big Gear w/ 1 min recovery
Cood down: 15 minutes

While I rode on the trainer today, I watched the Rides Volume 1: The Rockies today. I wanted to write down the directions for the course so I can go ride it in a few weeks. Now I will return the video back to the library. Its very hard for me to do these type of workouts on the road.

2007-07-17T20:44:00.000-07:00

Swim
Nice, easy swim.
400m swim, rest 2 min, 400m swim, rest 2 min, 400m swim. Swim easy and focus on form.
Total: 1,200 meters

It would be hard to time these 400's if I want to take it easy. I timed the last 2 but did not record them. I don't want to show my times. I took it pretty easy. The swim took a little longer than 30 minutes, but I was not concerned about time.

Run
Treadmill w/ strides
Time: 20:00
Distance: 2.70 miles
Pace: 7:24/mile

Today I worked on strides. I figure that it would be more comfortable doing this run on the treadmill inside. It reached 100 degress today and I figured it would be much easier to do my workout indoors. When I worked on my strides, I boosted the treadmill to about 5:35/mile pace. That was pretty awesome. My last 30 sec stride was at 5:00 pace. That was amazing. I can't believe that I by best mile time was right at about 5:03 pace. That was back in high school almost 10 years ago.

I never liked the track workouts. They always made me sick. Well...at least they used to. I have been doing more sprint type workouts in the last few months. I am trying to get faster and boost my endurance.

2007-07-16T17:46:00.000-07:00

Bike
Time: 30:00
Odo: 543.9 miles
Max: 25.3 mph
Avg: 19.0 mph
Distance: 9.52 miles

I rode the mission viejo loop today. I have been using this loop for my short rides. I was having a great day today because I rode 4 minutes faster than when I did the same ride on 7/6/07.

2007-07-15T09:12:00.000-07:00

Bike
Time: 2:28:10
Odo: 534.30 miles
Max: 42.1 mph
Avg: 16.4 mph
Distance: 40.46 miles

Run
Cherry Creek Reservoir
Time: 53:39
Distance: 6 miles
Mile 1: 8:55, Mile 2: 9:20, Mile 3: 8:42, Mile 4: 8:56, Mile 5: 8:28, Mile 6: 9:18
Pace: 8:57/mile

My ride was good today. I was sore from yesterday and was much slower than I wanted. I made it just before the hot weather took full action. Nicole and I went to the My Way or the Tri Way volunteer BBQ today. I had 2 hamburgers, 1 beer, fruit soda, pasta and some water. I went running afterwards. It wasn't too bad, but my run was tough. I got cramps just a little. I was feeling like turning around about mile 1, but I decided to keep going.

2007-07-14T06:03:00.000-07:00

Swim
Warm up: 500m
5 x 100 w/ 10 sec rest
2:10.95, 2:11.06, 2:10.63, 2:12.08, 2:08.82
10 x 50 w/ 30 sec rest
56.61, 52.52, 56.81, 56.10, 54.64, 52.93, 52.95, 53.20, 52.78, (1 not clocked)
12 x 25 w/ 45 sec rest
21.50, 21.12, 20.32, 21.28, 20.41, 21.57, 21.03, 21.73, 21.36, 21.28, 20.47, (1 not clocked)
Total: 1,800 meters

Bike
Time: 1:24:41
Odo: 193.80 miles
Max: 34.2 mph
Avg: 18.2 mph
Distance: 25.76 miles

2007-07-12T07:45:00.000-07:00

Swim
Warm up: 400 drills
Main:
400 pull
200 swim/drill
200 swim: 4:39.31
6x50 Fast: 53.66, 53.6, 52.36, 51.84, 57.31, 48.52
Total: 1,500 meters

I was able to swim a little better today at the pool. I really started focusing on drills and form. My workouts are supposed to be at a longer distance, but I am not concerned about it. My second to last 50m wasn't the best because my goggles leaked.

Run
Endurance
Time: 2:12:04
Distance: 16.2 miles
Pace: 8:09/mile
Avg Speed: 7.36 mile/hr.
Elevation: Max: 5,779ft Min: 5,511ft
Calories Burned:

What a great day for running! It was cool and drizzly. It drizzled a little but not too bad. My time rocked and I felt pretty good most the way. My stomach was bloated again, but I kept running. Whats new? I got my stats today from www.mapmyrun.com It's a pretty good site and neat to see my elevation drops and gains.

2007-07-11T07:40:00.000-07:00

Bike
Aurora Reservoir/Quincy Rd.
Time: 56:54
Odo: 468.0 miles
Max: 34.5 mph
Avg: 18.3 mph
Distance: 17.34 miles

I had an awesome ride today. It was the bike course for the Rattlesnake Tri, My Way or the Tri Way and a few others. Its a pretty challenging course with rolling hills. I really got my heart rate going! There is not too much traffic, but little room on the side. One of these days I want to keep riding till the pavement ends.

2007-07-10T06:14:00.000-07:00

Run
Warm up: 10 minutes
Main: 4x400, 2x800, 1x1600
Cool Down
Total Distance: 4.5 miles

I started running at a slow pace, but I figured it was just my warm up. I was running slower and slower as time went by. I was only supposed to run for 50 minutes. I went home early because it was well past the time. I don't usually stop during a workout, but my run was about 3 minutes slower than my average pace. Yikes. It was cold, wet and I had a long hard day at work yesterday. No need to worry...

Swim
Aurora Reservoir
Time: 1:10:00
Distance: 3,000 meters
200 splits: 4:25.54, 4:47.20, 4:23.20, 4:40.70, 4:31.46, 4:37.51, 4:12.78, 4:34.80, 4:40.65, 4:59.35, 5:01.71, 4:54.70, 5:00.38, 5:11.00, 4:58.00
100m Pace: 2:20
1 mile split: 36:13

The water was very choppy today. I swam with my co-worker again today in the lake. I feel so much more confident in the lake. There were tons of fish...and they were HUGE!! I could have kept swimming, but I was fading. My second to last 200 was slow only because I stopped to hear what Brett had to say. He told me there was lightning in the background. I had one 200 left and I was done!

2007-07-09T20:28:00.000-07:00

Swim
Main: 4x200 w/ 30 sec rest: 4:58, 5:13, 5:07, 4:58
500 at race pace: 11:56
2x200 at race pace w/ 30 sec rest: 4:47, 4:38
Total: 1,700 meters

I need to start going to the pool much earlier!! And forget Monday's. I found out that there is a swim team that meets on Modays and Wednesdays now from 7-8am. Thats the time I am in the pool. yuck.

Bike
Time: 34:31
Odo: 450.6 miles
Max: 24.3 mph
Avg: 16.6 mph
Distance: 9.54 miles

Today was just easy spinning around the part. I went around the Mission Viejo loop. The first loop was a warmup loop. I was getting worried because I was moving pretty slow. I picked it up quite a bit.

2007-07-08T20:24:00.000-07:00

Run
Time: 12:31
Mile 1: 6:03, Mile 2: 6:28
Pace: 6:15/mile
Distance: 2 miles

Today was the pancake breakfast at Bible park for the Rocky Mountain Road Runners trophy series. I missed my predict time by about 15 seconds. I was overally pretty happy with my performance.

2007-07-07T19:12:00.000-07:00

Swim
Open Water Swim ChatfieldReservoir
Time: 1:20:00+
Distance: 2,500 meters (Big loop, small loop)

I have been getting some great opportunities to do some open water swimming. I have been going with my new co-worker, Brett. Brett and I went to Aurora Reservoir the other day too. It is nice to have someone to swim with.

Bike
Time: 3:32:57
Odo: 441.12 miles
Max: 33.2 mph
Avg: 15.7 mph
Distance: 55.77 miles

I had a really tough day on the bike. I made the 30 miles and was doing great. I turned around and I started to fall apart. I started getting bad cramps and my stomach was very bloated. I drank too much liquids. I never thought it would be possible. I drank over 132oz of water within my 3.5 hour ride. That is way too much than I am used to. It was 98 degress and I used my Camelbak. The mouthpiece was leaking for close to half way. I stopped at REI and bought a new mouthpiece. That did the trick. I refilled my camelbak. Well...at least it was cold water. My gatorade and accellerade were hot by the time I started drinking them. Way too hot!

I had to stop at about mile 40 and rest for a little bit. I was pretty good up to that point and once I got going again I was flat. My stomach kept aching and I was having major bloating problems. I stopped again in Glendale and rested for awhile. I finally started regaining energy and continued. I picked up the pace quite a bit more when I reaching Cherry Creek Reservoir. Maybe I was glad to be back in my home turf. My time above does not include my stops. I was out for at least 4-4.5 hours

2007-07-06T05:29:00.000-07:00

Swim
Endurance
Warm up: 300 free, 300 free
Main: 3x100 free, 1x100 easy. 20 seconds rest. Do 3 sets.
1:47.11, 1:56.45, 2:05.15, 2:01.63, 2:16.03, 2:07.01, 2:05.69, 2:08.31, 2:22.92, 2:13.69
Cool Down: 200
Total: 2,000 meters

2007-07-05T06:12:00.000-07:00

Run
Kenyon Running
Time: 31:34
Mile 1: 8:08 Mile 2: 7:49 Mile 3: 7:48 Mile 4: 7:49
Pace: 7:54/mile
Distance: 4 miles

I am back to my normal self now. I was sick the last couple of days. I got the flu bug or something? I took a few days off and got lots of rest. I woke up early today to run. It was a good run. The temperature says 61 degress, but it seems much hotter.

Swim
Open Water Swim
Aurora Reservoir
Time: 1:00+
Distance: 2,400 meters (24 laps)

2007-07-04T18:59:00.000-07:00

Bike
Time: 1:19:48
Odo: 385.3 miles
Max: 30.2 mph
Avg: 16.9 mph
Distance: 22.47 miles

Nicole and I went to a wedding in Fort Collins Sunday and Monday. It was very hard to train while we were away. I decided to take a few extra days off. It was nice! Tuesday I got really sick and did not feel well. My temperature got up to 100.3 degrees. Its not too bad, but I was still hot. I skipped a long run and swim. At least I was resting.

It was great riding on July 4th!! It was a blast.

2007-06-30T06:38:00.000-07:00

Run
Kenyan Running
Time: 1:47:11
Mile 1: 8:59, Mile 2: 9:08, Mile 3: 9:16, Mile 4: 9:05, Mile 5: 8:55, Mile 6: 9:25, Mile 7: 9:13, Mile 8: 8:53, Mile 9: 9:05, Mile 10: 8:40, Mile 11: 8:45, Mile 12: 7:48
Average: 8:56/Mile

Swim
Warm up: 300 free, 300 free/backstroke
Main: Kick 200
3 sets - 3x100 free, 1x100 IM. All on 20 sec rest
1:56.45, 2:05.15, 2:01.63, 2:16.02
2:07.01, 2:05.69, 2:08.31, 2:22.92
2:13.69, 2:18.98, 2:13.11, 2:33.22
500 Pull Easy
Last set is 6x50 at 20 sec rest
Cool Down: 200
Total: 3,000

2007-06-28T06:35:00.000-07:00

Swim
Endurance
Warm up: 300m
Main: 4x200 pull with 30 seconds rest
8 x 100: (2:04.35, 2:13.83, 2:23.71, 2:12.71, 2:12.56, 2:13.70, 2:15.47, 2:12.34)
Avg 100: 2:13.58
Total Time: 17:48.67
Cool Down: 100 kick
Total: 2,000 meters

I have been changing my workouts for 2 reasons. 1) I am not making it to the pool in enough time. 2) I need to build myself back up.

Bike
Time: 1:26.48
Odo: 362.8 miles
Max: 34.5 mph
Avg: 18.3 mph
Distance: 26.47 miles

2007-06-27T09:50:00.000-07:00

Bike to Work Day 2007

I rode my bike to work today. It was pretty neat to have the opportunity this year. I missed it by one day last year. I rode my road bike this year but I will change to my mountain bike next year. Too many cracks, bumps, etc along the trail I take.

To Work

Time: 29:47

Odo: 330.2 miles

Max: 22.9 mph

Avg: 12.8 mph

Distance: 6.33 miles

Back Home
Time: 27:05
Odo: 336.3 miles
Max: 21.3 mph
Avg: 13.6 mph
Distance: 6.15 miles

Total Distance: 12.48 miles

2007-06-26T05:05:00.000-07:00

Swim
Warm-up: 400 free
Main: 50 (51.37) / 100 (2:00.68) / 50 (56.05) / 100 (2:02.29) / 200 (4:35.97)
Cool Down: 700 mix non-free
Total: 1,600 meters

Run
Strength workout (like last week)

Warm up: 10:02
800's: 3:27, 3:29, 3:26, 3:31, 3:26, 3:24, 3:24, 3:27, 3:25, 3:16
Rest: 3:28, 3:29, 3:27, 3:31, 3:28, 3:25, 3:29, 3:27, 3:26
Cool Down: 8:29
Total Time: 1:24:02
Distance: 9.5 miles

I am not too sure if I like sprint workouts. I come home and I am just exhausted. I am usually done for the night. Thats why I have been going to bed so early.

2007-06-25T17:56:00.000-07:00

Ironman Coeur d'Alene 2008

It's official. I have signed up for my first Ironman race. I am very excited and yet a little scared. I am not quite sure what I am getting myself into? Maybe I do? I have started a list of other bloggers who are doing the same race. It's very exciting to see that I am not alone!

The cost to register was tough. Registration was $475 plus a $20 processing fee. There are many benefits that come along with registration, but it still hurts. Now its time to save for travel expenses.

"One full year of happiness" is my quote for this journey.

Bike

Easy spinning

Time: 32:47

Odo: 323.8 miles

Max: 24.6 mph

Avg: 17.5 mph

Distance: 9.54 miles

I rode my bike around Mission Viejo Park. I did 6 loops. What a ride! I had one car cheering/screaming at me, a bug hit my cheek, I had to stop for a pedestrian, and I was caught in some rough/windy/almost rain weather. This ride will only toughen me up.

2007-06-24T08:28:00.000-07:00

Volunteer

My Way or the Tri Way

Nicole and I volunteered for our first triathlon today. It was a great triathlon to work. We arrived about 6am and got our XL t-shirts. Oh well. We both worked the "transition out". We directed people which way to go. Swimmers to the right, bikers straight and to the left, runners follow the balloons.

There were so many things that were cool about this race. We got to meet Duane and Tea for the first time. It is cool to meet others in the blogging community. Tea was racing today so we got to cheer her on. There were a couple of RMRR members at the race too. I talked with Doug Smith and Bonnie Keefe after the race.

We got to eat afterwards too! I brought plenty of liquids to the race because I wanted to keep well hyrdrated. I drank a few "Go Fast" energy drinks too. I love energy drinks.

Swim

Time: 26:08 (approx.)

Distance: 800+ meters

Run

Time: 1:20:59

Distance: 9.48 miles

Pace: 8:33/mile

I was happy with my run because not only I got some good distance, I also used it as a brick workout. I swam first. Next I had a transition at my car. I took of my wet suit, put my socks and shoes on and I took off. I ran around half around the reservoir (I came had to come back because the sidewalk/trail was closed. I came back to my car and grabbed some more water. This time I went around to the other side of the reservoir. Both sides were about the same distance. My run was much faster than I thought.

I am happy I was able to return to the park and get my workout in. I didn't get rained on and it cooled down quite a bit after the swim. I kind of made my own duathlon.

2007-06-23T19:58:00.000-07:00

Bike
Muscular Endurance Day
Time: 2:54:22
Odo: 314.1 miles
Max: 42.8 mph
Avg: 16.1 mph
Distance: 46.85 miles

Well folks...I got back outside today on the bike. I decided that a 3 hour training ride inside would kill me. I was not about ready to watch 2 movies. I rode from my house to Bicycle Village today for the first time. The Bicycle Village group welcomed me. They have some really good peeps. We had a really great turnout today. It was good that we had such a big group (20-30), but was almost too many. We split into groups and met each other part way.

Too many breaks. Breaks are great, but we took too many of them. There was a 74 year old rider who joined us at Cherry Creek Reservoir. This guy was wearning speedos. Yuck. As we rode past Parker Rd, I decided to push it and take it to the top. The 74 year old kept up with me most of the way. I was very impressed.

Once we got back to Cherry Creek Reservoir, I headed back home. I could have taken the ride much harder, but the stop at the gas station was much needed. It was a hot day and I ran out of water and needed a refill. Nicole and I went to Boulder afterwards to pick up a 70 oz. CamelBak that I bought from a guy on craigslist. Now I don't have to stress about liquids as much.

2007-06-21T19:41:00.000-07:00

Run
Endurance
Time: 50:57
Distance: 6 miles
Pace: 8:30/mile

I took it pretty easy today. Nothing too exciting happened during my run today.

2007-06-20T19:39:00.000-07:00

Bike
Endurance - Easy Spinning
Time: 1:00:03
Odo: 267.2 miles
Max: 16.6 mph
Avg: 13.5 mph
Distance: 13.52 miles

2007-06-19T17:14:00.000-07:00

Run
Strength 800s 75 WU: 10' MS: You are going to run 8x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time. CD: 10'

Warm up: 9:45
800's: 3:20, 3:16, 3:12, 3:07, 3:16. 3:23, 3:40, 3:21
Rest: 3:19, 3:16, 3:13, 3:07, 3:15, 3:30, 3:30
Cool Down: 9:25
Total Time: 1:08:56
Distance: 7.9 miles

I had a good workout today. I was pretty beat when I was finished. I can tell that my times started to suffer towards the end. This was the first speed workout I have done in quite some time.

2007-06-18T20:58:00.000-07:00

Bike

Easy spinning today. I was to ride only 30 minutes today. I went the extra distance because I didn't swim. I get my cast off on Wednesday so I hope to start swimming soon. I watched the movie "Bobby". I am getting some good "movie time" while I spin in the basement. It hasn't been too hot.
Time: 1:00:06

Odo: 253.7 miles

Max: 19.1 mph

Avg: 16.9 mph
Distance: 16.93 miles

2007-06-17T20:52:00.000-07:00

Run
Endurance day. I was pretty tired from yesterdays brick workout. I was feeling it. I even had to walk a little. The temp. was already at 75 degress. This was around 8am. I might bring some water with me next time.

Time: 47:23
Distance: 5.5+ miles
Pace: 8:37/mile (approx.)

2007-06-16T20:34:00.000-07:00

Bike

Today was a bike LT test. I warmed up for 30 minutes. The next 30 minutes was a time trial "all out". The remaining time was steady effort. I watched "Rocky Balboa" during my ride. I watched most of the extras too.

Time: 2:30:01

Odo: 236.70 miles

Max: 29.5 mph

Avg: 18.0 mph

Distance: 45.10 miles

Run

I tried Kenyan Running today. Kenyan Running equals to leaning forward, roll off your big toes, keep hands above the waist and look about 6 feet in front. My run was pretty much right after my bike ride. What a day.

Time: 42:17

Distance: 5.22 miles

Pace: 7:55

2007-06-14T20:19:00.000-07:00

Bike
Time: 1:03:41
Odo: 191.6 miles
Max: 36.2 mph
Avg: 22.6 mph
Distance: 24.02 miles

Another easy day turns out to be a fast pace. I watch the Ride the Rockies video again. I took it pretty hard. It wasn't quite 26 miles...but close this time.

2007-06-13T18:37:00.000-07:00

Run
Time: 54:42
Distance: 7.6 miles
Pace: 7:12

Tough run today. I wasn't really looking forward to it until...I started running. I ran to Cherry Creek Reservoir and went around part of the lake. There were so many cyclists. I was trying to keep up with a few of them. I ran 10 minutes as a warm up and 30 minutes to go all out. I am not sure about running as fast as I can. My plan says to keep track of my heart rate...but I don't have a heart rate monitor. One of these days. The last 10 minutes was a cool down.

2007-06-12T18:33:00.000-07:00

Bike
Easy spin for 30 minutes in middle chain ring. Small chain ring is a little too easy for me especially on the trainer. I almost rode for another 30 min, but decided to stop.

Time: 30:07
Odo: 167.5 miles
Max: 25.3 mph
Avg: 14.0 mph
Distance: 7.01 miles

2007-06-11T17:38:00.000-07:00

Bike
60 minutes ride on a flat course. Flat course is easy because I have been riding in a trainer. This ride was supposed to be easy. Instead I watched a training video. It is titled: Ride. Volume 1 - The Rockies. The ride was a little depressing at first because the course was the Boulder Peak Triathlon. I was supposed to race this race. Well...I now need to go to Boulder to check it out. This video was fun and great for training.

Run
Time: 21:04
Distance: 2.73 miles
Pace: 7:43

Today was a speed/efficiency workout. I ran 20 minutes with 6x30" stides. I warmed up for the first 10 minutes. I then started at a 5K pace (quick bursts). I ran around the park 3 times. I had the old ladies with canes watching me round the park. I talked with them briefly and finished my run home.

Today's run was more like a brick workout. I ran just shortly after my ride.

Core Exercises
I also did a core workout on my Tom Holland Total Workout video. What a day

2007-06-10T17:32:00.000-07:00

Run
Time: 25:02
Distance: 2.58 miles
Pace: 9:42

I ran with Pazu today. He started to get tired about mile 1.5. Today was meant as an easy day on a flat course. I was only supposed to run 20 minutes. I stopped at 25 and walked the rest home.

2007-06-09T08:09:00.000-07:00

I am now a new "silver member" to BeginnerTriathlete.com

I am pretty excited because I can find detailed plans which fit pretty close to my needs. There are about 20+ plan in which I have access to. I am not sure how much I will be using it. There is so much you can do, and I am really most interested in the plans and articles.

Guess what? I am now starting to type with two hands again. My left thumb isn't hurting much anymore and I can now move it a little.

I have decided to follow a 12 week Olympic to Half-Ironman Bridge workout. It is a 12 week plan, but I have already started. My next race is the 5430 Long Course Triathlon on August 12, 2007. I am not sure if I will be ready because I won't be able to swim for another few weeks. I started working out early this week and feeling good. I will start my core exercises again next week.

Bike

Time: 1:20:07

Odo: 140.10 miles

Max: 27.3 mph

Avg: 18.5 mph

Distance: 24.67 miles

2007-06-08T18:18:00.000-07:00

Run with my wife...I ran, my wife rode her bike

Time: 31:48
Mile 1: 7:41 Mile 2: 7:11 Mile .35: 2:51 Mile 3.35: 7:09 Mile 4.35: 6:56
Distance: 4.35 miles
Pace: 7:19/mile

Cool Down: 2 laps around our neighborhood
Distance: .75 miles

I am so proud of my wife! She went with me today. I am such a lucky guy!! I pumped up her bike tires and off we went. I was running about 8.21 mph. It was a pretty short, but fast run. I hope I didn't wear out my wife too much. My wife doesn't bike much, but it would be great if goes with me again.

2007-06-07T09:28:00.000-07:00

Bike
Time: 1:00:06
Odo: 115.4 miles
Max: 19.6 mph
Avg: 15.1 mph
Distance: 15.17 miles

2007-06-06T09:27:00.000-07:00

Bike
Time: 45:07
Odo: 100.20
Max: 18.1 mph
Avg: 15.5 mph
Distance: 11.67 miles

2007-06-04T17:30:00.000-07:00

Another run
Name: Mission Viejo Parkway Loop (x2)
Time: 30.41
Distance: 3.64 miles
Pace: 8:26/mile

I felt pretty good today. I need to start a new program in order to keep in shape for my next long distance triathlon in August.

2007-06-02T11:11:00.000-07:00

Started running

I ran for the first time since my half-ironman race. Today was the 2.4 mile RMRR Trophy series race. I figured 2.4 miles isn't too bad. I can do that. It was harder than I thought. The first mile wasn't too bad. I was nervous because I want to heal up ASAP and don't want to re-injure myself. My hanicap time was set at 6:08/mile. Yikes. The first mile was awesome!!! I ran about a 6:10 mile.
It turned for the worse. I started gasping for air and got major cramps. The next 1.4 miles I struggled. I made it to the finish, but barely. I was told that I look terrible. After a little rest, I started to perk up and felt better. I went with the faster runners for a mile or so cool down. Overall I am pretty happy with my performance. I will now be working on a workout schedule.

Time: 16:11
Distance: 2.4 miles (1 mile cool down)
Pace: 6:45/mile

2007-05-29T21:13:00.000-07:00

All good from here

My surgery on my left hand was on Friday. The surgery went well and now its recovery time. My days have been ups and downs. I have been sleeping quite a bit and still feel tired when I wake up. I am ready to get back to my normal routine. Of course I can't yet because of my injury. My hand isn't too painful, but its throbing from time to tim.

Monday was Memorial Day and for the last 12 years I have run the Bolder Boulder 10K run. I wasn't planning on running it anyways because of my half-ironman race last week. Instead I decided to volunteer. What a day it was. I got a chance to see several of my friends finish. Joe rode with me and he ran in the CC wave. I was very proud to see him finish. I met Greg, Bolder in Boulder, as he finished. I recognized him because of the RaceAthlete.com jersey. Way cool jersey!!

I have decided that next year will be my best Bolder Boulder!!

The count down begins with my recovery and I can't wai to get started working out again. Sitting on the couch elevating my arm is getting old.

2007-05-23T17:30:00.000-07:00

Race Report
Florida Half-Ironman 70.3
Orlando, FL

Pre-Race
I have learned a few things about the night before a race. First I love to eat chicken fettuccini alfredo. I also like to drink one good beer. I don't go to bed too early because I won't be able to sleep. I will need to work on this tactic for longer distance events. I slept better for this race then the last triathlon. I still didn't get much sleep, but there were no interruptions. I met some of my blogger friend Shirley and Brent the day before. It was great talking with them.

I woke at 3am. Yikes. I knew it wasn't going to be fun, but I had to be at the race between 4:30-5:00am. My crew (Nicole, Mrs. Beachman and Vicki) all left the hotel at 4:15am. We were very close to Disney so the drive wasn't bad. We parked in the Grumpy parking lot in Disney World. We took a shuttle to the Fort Wilderness Lodge. All the bikes were setup the night before so all we had to do was setup our transitions (shoes, socks, helmet, etc).

I love taking my time because I want everything just right. I went to the bathroom a couple of times and watched a few waves start. My wave was 15 of 17. My race time was set at 7:15am. I was in line for the restroom one last time just 15 min before the race.

Swim
Race day always comes quickly. My age group (25-29) lined up and before we knew it, it was time to start. The swim always makes me nervous. I was a little more nervous because of my torn ligament in my left hand from the bike crash a few weeks ago. I had a new splint on to protect it.

I was very happy that I was able to breath on both sides. I felt like everyone kept passing me, but I kept going. I bopped my hand on someone during the race and it hurt. The pain passed and I kept swimming. I rounded the buoys with no troubles. Before I knew it, I was on the last turn. I wasn't swimming extra hard because I knew it was going to be a long day.

My initial goal was to swim in 45:00 minutes. My total time was 48:52.

T1
The transition started with a 200 yard run. I passed a few people along the way. I found my transition spot right away. I sat down, used my extra water bottle to wipe my feet of sand and grass. I struggled a little with my left sock, but managed to get it on. Next were my shoes, helmet, sunglasses, and off I went. My total time was 3:55.

Bike
I struggled once again with my race number and race belt. I had to stop and try to fix it. I gave up and stuck it in my back pocket. I made sure it was showing a little.

I may have started off too fast, but I was so happy to be on the bike and was cruising along. I am glad that I didn't preview the course prior because it would have been nearly impossible. I had 3 PowerGels, 1 bottle of water, 1 bottle of Gatorade, 1/2 bottle of Gatorade endurance. I think I should have drank more liquids. One of the aid stations had pirates. I shouted “arg mate” to someone along the course.

I always give other racers encouragement. I passed so many people along the ride that I couldn't talk to everyone along the way. Towards the end of the ride I was short of breath. I wonder why? Maybe I was talking too much?

My mileage from the bike computer was off a little, but it didn't seem to matter too much. I grabbed some water at the third aid station and it was warm. I started too phase out towards the end. The last 10 miles were tough. My butt was sore and I was ready to be finished. I slowed down quite a bit at times, but re-gained speed. The hills...if that’s what you called them, were not bad.

The last mile or two flew by fast. I didn't pass many more people and I remember passing the penalty station. I was hoping they wouldn't see that my bib wasn't on right. My total bike time was 2:52:24.

T2
The second transition seemed pretty quick, even though the time doesn't show it. I ran in changed my shoes, ate a PowerGel, put on my hat, stopped at the potty and off I went. My total time was 3:02.

Run
My head hurt just a little from time to time, but didn't seem to bother me much. I was ready to catch up now. As I started I just knew that it was going to be an interesting run. I missed mile 1 and finally clocked my time at mile 2. I started off with 8:00/mile. I slowed down after mile two. My goal was to run low 7:00 minute miles and I was running 9:00 minutes miles. What?? I couldn't run any faster, but I also couldn't run any slower.
Aid stations!! Half-Ironman aid stations rock! I drank water and Gatorade endurance at every aid station. Ice water seemed to keep my cool. I enjoyed the ice-cold sponges which helped keep the sweat off and the heat away. It was smoking hot when the sun was out, but it would tuck away in the clouds from time to time.

The first lap was slow. I thought I was going to run faster on the next two laps. I cannot believe that I kept a slower pace the entire way. I ran almost the entire time. I walked during some of the aid stations. It was hard to pass people sometimes because there wasn't enough room to pass. I lost my race number on the second lap. I was searching for it on the third lap because I wanted my name announced at the finish.

I walked at the last aid station, grabbed more liquids and off I went. I had one mile left and I was going to finish. I rounded the corner and didn't see anyone near me. I didn't kick it into high gear, but I finished strong. I forgot to stop my watch right away, which is nothing new. My total run time was 1:58:44

Finish
My name was announced just before I finished. I was so happy!! As my name was announced I pointed my hands in the air. I did it! I got a medal, t-shirt, bag, and a hat at the end. I grabbed some water and found my family. I couldn't stand for long so I sat.
I felt a little sick, but I knew that I would be all right. I talked with my family for a while and eventually sat in line for a message. The message really helped with my recovery! I eventually found a piece of pizza. The piece took me almost a half hour to eat. Nicole took me back to the hotel. I took a shower and off to bed I went. My total time was 5:46:57

My goals were off, but I like to over achieve. My training was a huge success. Everything really paid off and my journey has ended. It doesn't stop from here. My next journey is IRONMAN in 2008. Until then I have another half-ironman in Boulder, CO in August.

2007-05-22T06:26:00.000-07:00

Race Report
Coming very soon!

It's over. My long hard work training really paid off. I finished the race and suffered no injuries! That is always the best report to give! My overall time was 5:46:57. My race report will be posted within a day or two. I just got back into Denver late last night, so I will need a little bit of time to write it.

2007-05-15T19:09:00.000-07:00

Swim
Warm up 5 minutes, 6 x 50 fast!, cool down 5 minutes
Total: 700 meters

Bike
20 min Cross Country training on stationary bike
Distance: 5.6 miles

Run
Warm up 5 minutes, 5 x 1 minute fast!, cool down 5 minutes

Very interesting workout today. I am not sure why my training plan has be doing short sprints on the last week? The plan comes from Beginnertriathlete.com. According to the plan details it says that the sessions in these last 2 weeks should all be focused on efficient movement without stressing the body. My run was pretty intense. It almost felt like a track workout.

2007-05-14T16:39:00.000-07:00

Swim
4 x 5 min, start each fast, level out pace on each
Total: 850 meters+

Bike
25 min interval training on stationary bike
Distance: 8 miles

Run
3 x 10 min, start each slow, build up to race pace on each
Time: 28:58
Distance: 3.9 miles
Pace: 7:26/mile

I had a good day today. I felt nervous because I was pushing it a little hard today. I am searching for a new thumb brace/splint. I have ordered one online and I hope to receive it by Thursday. The Thumb splint is blue and will match my tri suit. If I don't get it in enough time, I found one at Walgreens.

2007-05-12T07:57:00.000-07:00

Bike
Name: Cherry Creek State Park
Odo: 31.9 miles
Max: 30.4 mph
Avg: 18.5 mph
Distance: 18.51 miles

I went out pretty early today to beat the bugs and traffic. I had a pretty good ride. My average was a little slower than I thought. This is my last ride on my bike because I am shipping it out today. I am going to Colorado MultiSport and shipping it through Tri Bike Transport. The rest of my bike training will be on a stationary bike at the gym.

2007-05-10T21:02:00.000-07:00

Bike
50 minutes, ladder
10:00 RPE 3
10:00 RPE 5
10:00 RPE 7
10:00 RPE 5
10:00 RPE 3

Time: 50:06
Odo: 13.3 miles
Max: 23.1 mph
Avg: 16.0 mph
Distance: 13.34 miles

My ride was inside on a trainer. I should have gone outside, but I didn't feel like the adventure. It is much easier to get ladders on the trainer anyways. I felt pretty sluggish, but I made it.

Run
40 minutes at RPE 3 strides
Time: 40:23
Distance: 5.2 miles
Pace: 7:46/mile

Awesome run today. I clocked every mile and I was feeling pretty good. I started ripping off the band-aids as I went. I felt pretty strong today. I ached a little. My last mile was 7:05. I want to finish close to 40 minutes.

2007-05-08T18:03:00.000-07:00

Bike
I got back on the bike today. What an adventure it was. I went around Cherry Creek State Park and I got a flat tire. I fixed my first flat on the road!! Yeah! I was also noticing that my chain was rubbing against my derailer. I decided to swing by Bicycle Village because it wasn't too far away. I was there too long, but I got it taken care of. I love Bicylce Village!!

BUGS!! I never new I would run into so many of them. Those critters were big and it hurt when they smacked into me. Never before have I been through such a unique situation. I had to put my head down for part of the ride because they were too close to my head.

It started to get cold as I came home. The sun was down and it was starting to get dark. I made it just in time, but I realized that is was really late. Oh well.

Distance: 23.5 miles

2007-05-07T15:23:00.000-07:00

Time to Relax, Re-Focus and get ready for race day

I felt pretty good last night doing my Tom Holland abs workout video. I did it right before bedtime and couldn't get to sleep. I watched a little TV and ate another bowl of ice cream. I love ice cream, and I will be sad when it is all gone. It will be a good thing when the ice cream is gone. Everyone tells me that I can afford to eat as much as I like. I usually do eat as much as I like, but when is one bowl too many?

Now its time to re-focus my energy and really start working hard towards my ultimate goal. My goal is to finish the half-ironman in less than 2 weeks. I have already started getting race jitters. Maybe because I want to do so well, I might just dissapoint myself?

2007-05-05T19:35:00.000-07:00

Run
Rocky Mountain Road Runners
Tropy Series Race
Carson Nature Center - 5 miles
Time: 32:35
Pace: 6:31/mile

Mile 1: 6:15 Mile 2: 6:22 Mile 3: 6:31 Mile 4: 7:09 Mile 5: 6:19

I guess I must not be too broken. This week has been ups and downs. I feel pretty good one moment, the next I feel pretty lousy. I have been off work since my wreck. It would be pretty difficult to have gone to work. I am typing this entry all with my left hand. Every finger but the thumb that I have to have surgery on.

I felt good on my run today. I didn't ache much during the run. I went got a message on a water message bed after the run today. That was very nice. Once my wounds heal up, I will be doing much better!!

2007-05-02T14:08:00.000-07:00

Crash, Bang, Pow...Where am I???
By Iron Eric

What a good ride I was on. It was May 1st, 2007. I took a longer route today because I was trying to avoid the rain. I traveled the same path as where the Bicylce Village group ride takes us. The path takes us up past where the Denver Broncos practice. It's a really nice ride and awesome to pass by some of the million dollar houses.

I went down a steep hill and clocked 40+ mph. I always zoom down the hill with great speed. We usually keep going and take a different way home. Since I was riding by myself, I decided to turn around and go up the hill and travel back home. I traveled for several more miles, until...

Crash, Bang, Pow...Where am I?
Yes I crashed. I got knocked out, woke up and had no clue where I was. It really felt like a dream. I tried putting my lens back on my glasses and had no luck. I threw them in my bike back and started walking. Where was I going? That would be a good question. Later (not sure how much) a truck passed me a put on his brakes. He helped me out. He put my bike in his truck, gave me some napkins to help stop the bleeding and started driving.

The driver tried calling my house phone, wife's phone, parents phone and no answers. I eventually remember where I live. That is a pretty scary thought when you don't know where you live. He took me home, helped me brake into my own home (keys were left in the car) and got me in. Nicole finally got home, grabbed a pair of extra clothes and off we went. We stopped by my car first, grabbed my wallet and to the ER we went.

To make my long story short, my brain was fine but my left hand thumb looked worrysome. The orthopedic doctor said that I needed surgery to repair some ligaments. He said that it can take place after my race. My bike's was mostly OK. The front threadless fork needed to be replaced, aerobars patched up, and a new helmet. Great....more money.

I consider myself very lucky and determined to finish the Florida Half-Ironman race May 20th, 2007. I will now be going with lots of road rash and a repaired bike. The rest of my race season will be changed, but I will just keep going. I am still eyein' on Ironman Coeur d'Alene in 2008!

2007-05-01T17:07:00.000-07:00

Swim
Race-specific
Warm up: 2 x 150 swim, last 50 backstroke
Main: 2 x 750 meters
1st 750: 17:56.91 (4:44.21, 4:44.59, 4:52.49, 3:35.62 150m)
2nd 750: 17:24.28 (4:19.65, 4:50.67, 4:43.71, 3:30.25 150m)
Total: 1,800 meters

Today's swim was take two from yesterday. My times were not too impressive today. I don't want to think about it too much, but I feel like I am getting slower.

2007-04-30T09:35:00.000-07:00

Swim
Race-specific
Warm up: 2 x 150 swim, last 50 backstroke
Main: 650 meters
Total: 950 meters

I hate crappy swimming days. Today was another one of them. I was just dragging and my time shows it. I didn't list my time today, because it was one of my worst swims. I don't want to have it show. I was supposed to do more, but I figure why struggle and swim like crap. I figured that I had a long day yesterday. I will also be swimming in my triathlon class tonight, so I will get more in. I looked at my training schedule and it said that I have off today. Hmmm...when I say this...I said...oh i'm done.

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks, Lat Pulls, stetching and a few weights.

Triathlon Class
We got to test out some Polar Heart Rate Monitor watches today. That way way cool. My max heartrate was 179. The max hit as I was running RPE 8-9.

Run
Total: 3+ miles

Swim
Total: 800+ meters

2007-04-29T21:39:00.000-07:00

Great transition practice today! Can be done with a bike trainer or on the street. Do a complete transition each time.

Setup your bike trainer and complete race transition setup in a garage. 8 reps gives lots of time to work out your transition kinks.

8 x (Run 4:00, Bike 10:00, Run 4:00)

Be careful of run intensities...at only 4 minutes each it seems easy to do them fast, but 8 reps is a lot. Keep all efforts at RPE 3-4. Up the effort in the 2 if you've got anything left.

I did things pretty close to what my program said. There were a few things I did differently. I put my trainer in the garage along with my transition area. I plugged in the stereo so I could listen to some jams.

Total Time: 2:28:25

Run
Time: 55:14
Distance: 7.34 miles
Pace: 7:31/mile

Transition
Time: 13:00

Bike
Odo: 880.20 miles
Time: 1:20:10
Distance: 23.5 miles

2007-04-28T18:14:00.000-07:00

Bike
I went out riding with the Bicylce Village group today. We averaged about 15mph for the entire ride. A little slower than what I am used to, but I figure it is good base training and good company. It got pretty warm today. I was running behind today. I was having issues with my bike, forgot to bring nutrition (never will do it again), and my computrainer fell off in the car and I couldn't find it. I will have to maunally add this to my milage.
Distance: 42.5 miles

I wanted to swim today at the pool, but I spent some time with my friend Logan instead. Later that evening Nicole and I brough some food to the high school youth group at the church. We had a potato bar!! Very nice. Later we played ultimate frisbee. I was worn out by the end of the night.

2007-04-27T18:24:00.000-07:00

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks, Lat Pulls, stetching and a few weights.

2007-04-26T21:25:00.000-07:00

Run
90 minutes tempo
Warm up: 20 minutes, RPE 3
Main: 10 x (3 min tempo, 2 min rest) Tempo at RPE 7-8, rest at RPE 2
Cool down: 20 min RPE 2-3
Name: E Alameda Parkway
Time: 1:26:28
Distance: 10.75 miles
Pace: 8:03/mile

I was pretty happy with my run today. It was the first long run in a few weeks. My time off running was well worth it. I iced my knee afterwards only for pre-caution. It started sprinkling a little but no heavy rain. Today was a record time to Alameda Parkway and back. It was actually 4 minutes faster. The first 8.75 miles was at a 7:46/mile pace. The last 2 miles were my cool down.
Mile 1: 7:44 Mile 2: 7:42 Mile 3: 7:32 Mile 4: 7:47 Mile 5: 7:32 Mile 6(.75 miles): 6:25 Mile 7: 7:37 Mile 8: 7:59 Mile 9: 7:40 Mile 10: 9:19 Mile 10.75: 9:11

2007-04-25T21:51:00.000-07:00

Swim
Speed Day
Warm up: 200m continuous
Main: 10 x 100m EBEH (Each 100 = 25 easy, 25 build, 25 easy, 25 hard)
(1:48.75, 1:49.50, 1:49.17, 1:47.39, 1:47.65, 1:49.59, 1:48.82, 1:46.06, 1:38.34, 1:47:25)
Average 100: 1:38.34
Total time (1,000m): 17:52.52
Cool Down: 150 easy
Total: 1,350 meters

What an awesome day of swimming!! After I swam a few 100's my goal was to swim all of them in under 1:50. I made it!! I got to the pool a little late, but I was still able to swim everything.

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks, Lat Pulls, stetching and a few weights.

2007-04-24T22:58:00.000-07:00

Brick Day

Bike
60 minutes your choice of terrain and intensity.

Time: 1:00:00
Odo: 856.70 miles
Max: 36.2 mph
Avg: 18.0 mph
Distance: 18.00 miles

Today's weather was terrible. It was raining, sleeting and snowing. I didn't want to ride outside because it would be too dangerous. I rode on the trainer and followed a workout video. I had a really good workout.

Run
30 minutes at RPE3
Time: 34:59.98
Distance: 4.35 miles
Pace: 8:03/mile

I almost didn't go running because it was getting late and the weather was worse. I put on my layers and got ready. I kissed Nicole before I left. My socks were wet before I got out of our neighborhood. It was about 40 degrees outside with snow falling and slush all over the ground. I kept stepping in the large puddles. I kept going. I had a pretty awesome run. My knee wasn't hurting much. I stepped in a large hole/crack just before I got home. I twisted my ankle and hobbled a little bit. I maintained my posture and ran home.

2007-04-23T22:53:00.000-07:00

Swim
Race-specific
Warm up: 6 x 50, odd swim, even kick
Main: 3 x 300 (1 is RPE3, 2 is RPE9 for first 100 then RPE 5, 3 is RPE 5)
Cool Down: 50 easy
Total: 1,250 meters

I felt very sluggish today and called it quits early. I noticed that I cut my workout in half. Oh well. I don't like swimming when I start feel tired.

2007-04-21T22:31:00.000-07:00

Bike
Today was the first bike ride with Team Shuttle Pack. It was very exciting and I learned a few things. We all met about 9am and rode through Chatfield State Park. We then came back at our starting point and headed up Deer Creek Canyon. We all broke up on our own at this point and headed up the mountain. It was a tough climb. I felt like Lance Armstrong on the road. The way down was a little fast. I was going 30-35mph almost the entire way down. That was with head wind.

Time: 1:42:55
Odo: 838.40 miles
Max: 36.6 mph
Avg: 17.8 mph
Distance: 30.58 miles+

After the bike ride I went to Bicycle Village for Triathlon Day. I got to meet Michellie Jones, 2006 Ironman World Champion and Joanna Zeiger. What an awesome experience.

Michellie Jones and I

Joanna Zeiger and I

Swim
Just when I thought I was done, I went for an afternoon swim. Sunday was going to be another busy day, so I figured I would just swim too.

1,000m Time Trial
Time: 20:43.62
200m split times: 3:53.99, 4:06.47, 4:19.22, 4:22.62, 4:01.32
Average 200m: 4:08.72
Total: 1,050 meters (includes short warm up)

I came home and did some Tom Holland's abs workout. I really enjoy this training video.

2007-04-20T10:27:00.000-07:00

Swim
4 x 300 (300 easy, 300 kick, 300 easy, 150 kick)
Total: 1,050

I couldn't get the last 150 meters of kick in. I ran out of time and the high school group came. I hate it when that happens.

2007-04-19T10:29:00.000-07:00

Bike
More spinning like Tuesday, all in small chainring
Time: 57:56
Odo: 790.6 miles
Max: 31.3 mph
Avg: 16.2 mph
Distance: 15.63 miles

I actually did a spinervals workout video instead. I was not in the small chainring at all during my workouts. I am usually never in the small chainring. Starting to wonder why its even there?

2007-04-18T10:26:00.000-07:00

Swim
Recovery Swim
5 x 200 (50 easy, 50 build, 50 easy, 50 hard)
200 splits: 4:23.80, 4:01.39, 3:59.82, 3:57.19, 3:56.58
Average 200m: 4:03.84
Cool Down: 150 easy
Total: 1,150 meters

I had a really good swim today. My first 200m was slow. I was shocked and a little nervous. I think that is the reason why I started to pick up the pace. This is my first swim since my triathlon on Sunday.

Bike
Name: Cherry Creek State Park (x2)
Time: 1hr+
Odo: 790.6
Max: 31.3 mph
Avg: 16.2 mph
Distance: 19.20 miles

Today was a really hard bike day. I wanted to take it easy and average 16 mph. I did accomplish my goal, but the wind was brutal. I have a thread on raceathlete.com about evil wind. Winds gusts were 40 mph+ Yikes. I did struggle for parts of ride. I stopped for a little bit because the American Cycling Association was hosting Time Trials. I was watching many of the racers battle the wind. Some of those bikes were awesome!!! I might try the series next year? I saw my triathlon teacher, Kylie Ramsey at the time trials. I also ran into Adam from Rocky Mountain Road Runners along the trail. What an awesome deal to see people I know along the trail!!

2007-04-15T21:15:00.000-07:00

Race Report

Cactus Challenge Olympic Triathlon

Austin, Texas

Pre-Race
I had troubles getting to sleep the night before. I finally got to sleep about midnight. Race jitters? I woke too early (3am) because some crazy guy was out in the hotel hallway talking extremely loud on his cell phone.

Nicole and I left the hotel about 5:15am and headed towards the park. We got there about 6am so we had plenty of time. I thought Texas was supposed to be hot, but it was a chilly 40 degrees in the morning. We got a great parking spot and I had plenty of time to get everything together. I even had time to go back in the car and warm up.

Swim
The swim came up faster than I anticipated. I took one last pit stop at the restroom. I missed a little bit of the pre-race meeting. It was only 15 more minutes and the race began. I watched the elite swimmers go and 3 minutes later my group started. I was a little nervous going into the water, but my wetsuit was very helpful. I started towards the front of the pack. I got kicked a few times, re-adjusted my goggles, kicked a few people, and got kicked a few more times. I didn’t get hurt of even phased. It seemed that way for much of the swim. I kept a pretty even pace for most of the swim.

I started getting off track a little, but re-adjusted and continued swimming. I passed the turn-around buoy around 15 minutes. Towards the end of the swim, I picked up the pace and finished with another person in my age group. My swim time was 31:09 and my rank was 82 of 129

T1
I had no problems stripping off my wetsuit. I put on my sunglasses, helmet, socks, bike shoes and off I went. My transition time was 2:49.

Bike
I got off to a good start, but I had to stop at the first corner. My race belt and bib were dangling along my seat post. I forgot to put it on. I had a few people pass me and never saw them again. I really thought it was going to fall off at some point, but it stayed on.

The bike portion was 4 laps and marked well. The first lap was good. I kept an even pace and tried to catch a few people. I didn’t catch many people. There was a big pack in front of me that I was striving to catch. It never happened. The second lap was much more interesting. The sprint triathletes entered the course and it was getting much harder to pass people. I felt much stronger and felt like I was riding with ease. I had to slow down a few times because there were so many people.

The third lap was about the same. I passed a few people in my age group and a few passed me. I tried my hardest to let few people pass me. The fourth lap was to maintain. A big majority of the sprint triathletes finished the bike portion so the road was clear. I grunted at a few of the hills and really got my adrenaline flowing. I may have scared a few people along the way? I came around the last corer and headed towards the transition. My official bike time was 1:19:38 at 19.6mph. My bike rank was 68 of 129.

Here listed are my computrainer results:
Time: 1:19:08 Odo: 771.40 miles Max: 32.9 mph Avg: 20.0 mph Distance: 26.38 miles

T2
I came in to the transition with no problems. I mounted my bike, put on my shoes and hat and off I went. This transition was fast with a time of 1:10.

Run
The run is my strength. I felt strong and was ready to start catching people. One at a time I reeled them in. All the Olympic distance triathletes were marked with an “O” on their right leg, so I knew when I was passing them. I was energized and was greeting everyone as I passed. As the run continued after a few miles, I only greeted the Olympic distance triathletes. I would tell them “good job”, “way to go”, “killer swimmer you are”, etc. I wanted to start conserving some of my energy.

I came around the big hill just before the first lap. It was tough, but I got through it. I passed Nicole as she took a photo of me. It was so great to see her! She cheered me on and off again I went. The second lap seemed to go by much faster. I recorded my miles on my watch, but I kept hitting my watch well after the mile marker. There was only one runner who passed me towards the end of the run, just before the big hill. I was upset that I couldn’t keep up with him, but this was my race.

The finish line was just ahead. I didn’t have any one to catch at the last minute so I ran with ease. As I came through the finish line, I received a finishers’ medal and a cold towel. The towel was nice and cold. My run time was 43:53 at a pace of 7:04/mile. My rank run was 19 of 129.

Finish

My total finish time was 2:38:38. My overall sex rank was 34 of 129 and I finished 6 of 18 in my age division. I finished a little slower than my goal, but it was a great time and I was happy. Nicole and I stayed for the drawings and left as they were announcing the winners. We went to a few stores before going back to the hotel. We ate lunch and took a long 4-hour nap.

2007-04-12T09:38:00.000-07:00

Swim
Open water continuous swim, practice sighting and swimming straight.
Time: 51:24
Total: 2,800 meters

I swam in the pool today because the lakes in Colorado are still too cold. I had split times, but I forgot to post them and I cleared my watch. Oh well. I stopped once during this swim. I also wore my wetsuit for more practice.

2007-04-10T20:44:00.000-07:00

Another mixed session. This time we're doing the bike and run rogether. Work in the swim either early or late but not within several hours of the brick session.

Bike
45 minutes with first 30 min at RPE 4, last 15 min at RPE 6
Time: 45:01
Odo: 744.80
Max: 26.0 mph
Avg: 18.4 mph
Distance: 13.80

Run
30 minutes after bike. First 10 min at RPE 3, last 20 min at RPE 5.
Name: Mission Viejo Park
Time: 30.58
Distance: 3.64
Pace: 8:30/mile

My left knee has been giving me problems still. Ever since that long run last week. I will lay off the running for a couple of days to see if it gets better. I stretched really well afterwards.

Core Exercises
Squats, rows, V's, Steps, Push Ups, Planks, Lat Pulls

Swim
Swim lesson
4 x 200, 1 x 400
200's: 3:17.17, 3:13.19, 3:16.85, 3:22.53
Average 200: 3:17.44
400: 7:08.21 (3:29.45, 3:38.76)
Total: 1,200 yards

What an awesome day! My swim times were great! Of course I was swimming in a yard pool, which my times were a little different. I closed my eyes for much of the swim and I started my race strategy.

2007-04-09T08:43:00.000-07:00

Swim
Long Day
6 x 500, odds at RPE 3, evens at RPE 5
1: 10:48.81 (4:17.19, 4:21.74, 2:09.88 100m)
2: 10:32.25 (4:07.75, 4:23.57, 2:00.93 100m)
3: 10:56.54 (4:19.36, 4:26.77, 2:10.41 100m)
4: 10:45.69 (4:16.45, 4:21.00, 2:08.24 100m)
5: 10:51.68 (4:18.54, 4:30.68, 2:02.46 100m)
6: 10:30.54 (4:07.39, 4:18.88, 2:04.27 100m)
100m extra swim - bonus!
Total: 3,100 meters

2007-04-08T18:25:00.000-07:00

HAPPY EASTER!!
I got out today in the early morning for a brick workout. It was snowing outside. I woke up a little late, so I couldn't get another run after the bike. My knee has been bothering me since my 12 mile run on Thursday. It sure is poopy to have this problem now. Hopefully it will start feeling better.

Run
25 minutes at RPE 3
Name: Quincy to Smoky Hill Rd
Distance: 3 miles
Time: 28:02
Pace: 9:21/mile

Bike
1.5 hours on trainer at RPE 3-4
Time: 1:30:00
Odo: 730.8 miles
Max: 26.2 mph
Avg: 15.7 mph
Distance: 23.54 miles

I watched "50 first Dates" during my ride today. It was a good ride except I got really hungry. I went upstairs and grabbed a cliff bar. I will have to keep this in mind during my races this season.

2007-04-07T22:11:00.000-07:00

My Birthday!! YEAH

2007-04-06T16:14:00.000-07:00

Swim
Warm Up: 6 x 75, last 25 in each is backstroke
Main: 3 x 700, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5
1st 700: 16:08.44 (4:34.28, 4:44.64, 4:35.18, 2:14.34 100m)
2nd 700: 14:54.93 (4:01.80, 4:17.07, 4:30.20, 2:05.86 100m)
3rd 700: 14:28.90 (3:58.48, 4:13.64, 4:14.17, 2:02.61 100m)
Cool Down: 150 easy
Total: 2,700 meters

2007-04-05T21:13:00.000-07:00

Run
90 minutes tempo run
Name: Quincy to Aurora Reservoir
Time: 1:37:12
Distance: 12 miles
Pace: 8:06/mile

Estimated miles: Mile 1: 7:26.18, Mile 2: 7:58.74, Mile 3: 7:43.75, Mile 4: 8:19.24, Mile 5: 8:19.58, Mile 6: 8:36.37, Mile 7: 8:12.38, Mile 8: 8:16.29, Mile 9: 8:11.25, Mile 10: 8:20.42, Mile 11: 7:55.26, Mile 12: 7:53.47

Bike
30 minutes spinning at RPE 3 directly after run. Take in calories and rink at start of bike and after.
Time: 32:10+
Odo: 707.1 miles
Max: 22.5 mph
Avg: 17.3 mph
Distance 9.30+

I went to check on the chicken(for dinner) and forgot to press the start button when I got back on the bike. I went about 11 miles total.

2007-04-03T21:08:00.000-07:00

Swim
30 minutes continuous swim
Time: 31:00.24
200m splits: 3:32.77, 4:00.23, 4:08.54, 4:09.97, 4:15.66, 4:24.43, 4:20.42, 2:08.22 (100m)
Avg. 200m:
Total Distance: 1,500 meters

Transition: 2:56

Bike
Time: 30:02
Odo: 695.8 miles
Max: 19.8 mph
Avg: 16.4 mph
Distance: 8.21 miles