Tuesday, December 30, 2008


Since I am blogging tonight I should mention them ducks puttin the smack down. YO DUCKS!

Monday-did a long swim. in the water 35 min approximately 17-20 laps. I lost count. lol....then a quick 20 min bike ride on the indoor trainer. P90X ab ripper workout and yes they are sore. Today did a bike workout known as "toes on top" where you concentrate on keeping your toes on the top of your shoe and it removes the mash aspect of the stroke relying on everything else to pedal and I can attest to it. Hammies were fired up, ant tib too. 10 min warm up, 20 min toes on top, and 10 min cool down. Then P90X arms and shoulders pooped too. Tomarrow run, thursday swim, rest fri....long weekend with multidiscipline action.

I can attest to my friends notion that you should exercise a cold. I have and each time I feel better. DO IT.....if you have a fever though seems to me like you shouldnt push through that. Otherwise go for it...


"No-one can make you feel inferior without your consent"
Eleanor Roosavelt

happy training,,,,happy new year to all!! (I suppose thats you Karl)

Sunday, December 28, 2008

So far so good.....

Things are going quite well as far as training goes. Getting more and more into this tri business. Signed up for TRITONMAN-san diego. Officially signed up with USAT with a member number and everything. FEBURARY 21, 2008.
Friday ran some intervals. Finally a serious run. 1 Mile warm-up, 5 X 2 min on/2 min off, 1.3 mile cool down for 4.3 total miles. Saturday 20 min easy swim with sore shoulders from the gloves then a 13 mile bike ride on a very cool trail that I may be hitting every saturday. 1:11:44 covering 13 miles. Today a 15 min "spin" using the indoor trainer and then 4 miles at 10 min/mile pace. Ended up like a 9:50 pace, felt good. Great day to run. No wind barely cold. LOVED IT. Weekly totals:

Swim total time 1:14 covering a distance of 2153 meters or 1.4 miles
Bike total time 2:27 hard to know distance since the inside trainer 13+
Run total time 1:20 covering a distance of 8.3 miles

Do have to do more on the strength. Time and energy spent on christmas and family. This weeks quote:

"If you don't have confidence, you'll always find a way not to win."
- Carl Lewis

this changes for me daily. Proud of it too.

Thursday, December 25, 2008

Merry Christmas

Well Merry Christmas. I got some tri stuff. Tri shorts and top, swim gloves (used em today), tri bag with lots of compartments for gear, bike bag, bike pump, indoor bike trainer (soooo sweet) and some apparel. GEARED UP. Since my last post, I put my trainer to use. Yesterday I did a total of 40 min, 10 min warm up on the big ring, 5 intervals of single-leg biking ( 1 min R, recover both, 1 min L) X 5, 1st and 2nd on the big ring, 3-5 on the second chain ring, then ten min cool down. Would you beleive that my core is what wouldnt allow the one-leg biking? WOW that was a challenge. Today swam. (ahhh a christmas swim with my wife.) 4 lap warm-up using my speedo swimming gloves in 8:30 including rest, 7 intervals with times of 0:57, 1:01, 1:07, 1:05, 1:08, 1:12, and 1:08. Then a 2 min cool down in 3:42, 24:38 total. The gloves signifcantly increase shoulder muscle work. Lats and rotator cuff felt the most. Run tomarrow, swim/bike saturday, and bike/run sun. Hope all is well. Hows this for a christmas quote:

"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
--William Faulkner
Thats why we swim on cristmas.

Sunday, December 21, 2008

cold cold cold

cold sucks. this week had rain, snow, and cold. Friday did not get my run secondary to extreme leg soreness from my P90X leg/back workout. BRUTAL. Saturday had an easy 15 min swim, 7 laps followed by a 53:59 bike that was scheduled to be 40 min but ran into some ICE and had to walk the bike a ways so I made up for it. Sunday an easy 15 min bike ride followed by 4 mile run. No details were available secondary to the watch dying before I even started.

swimming approximately 50 minutes in the pool traveling 1500 meters
Biking 2:15:00 traveling 15 miles
running 45 minutes traveling 4 miles
strength 1 hour legs/back (need more next week)

Overall, decent week. Looking forward to more distance covered. It is after all the first week. With an indoor trainer (that I will get this week) I will be able to be warmer. I'm not liking this cold business. Long swim tomorrow followed by short bike. quote:

"Many of life's failures are people who did not realize how close they were to success when they gave up."
-Steve Prefontaine, American running legend

Thursday, December 18, 2008

what a wierd first week....

My first full week of training and I had to move my days around to avoid the snow. Thats right snow in vegas. Wed night off because of the snow and swim intervals tonight. A workout given to me by my friend Jen who is a club swimming coach. 4 lap warm-up easy pace, then sprint a lap for 1:30, if I finish early then I can rest to until 1:30 then go again X 5, then 2 lap cool down. Lap times were 0:59. 1:10, 1:17, 1:25 (stole extra 15 sec of rest), 1:25 rest 2 min then 2 lap cool down. My swimming is more fluid and I was flying those first couple. My breathing is hard after I turn around. No flip turns they require more practice. Overall Id grade myself a B.

Strength training when I got home. my first offical P90X workout of legs and back and I am Freakin sore. Very challenging. Very functional strength driven, with stability and balance at work the whole time. Looking forward to more challenging workouts with my DVD's.

Tomarrow Intervals running (if my legs will allow). Im shooting for 5 Intervals with a mile warm-up and mile cool down. Then saturday short swim and long bike, then sunday short bike long run. Then post =)......

"Do a little more each day than you think you possibly can."

Lowell Thomas:

Tuesday, December 16, 2008

Getting Settled In

I am getting settled in with my training schedule. Yesterday I began the push for Tritonman. A sprint triathlon February 21, 2009 in San Diego. It actually is the location of the first triathlon ever. What a place to start my triathlon career. Yesterday i did a 600 meter time trial in the water. A slow 19:29. I rested a few minutes of that 19 but overall it went well. I missed last weeks swim while recovering from Vegas and felt it in the water. Today I have already been to spin class to get some warm weather (inside) biking going. That will be my routine for tuesdays. Tomarrow I will run intervals. Speaking of running, Julie and I are seriously considering running the Surf City half marathon. It would be tight fit but I think we can make it fit.

I found a diary for triathletes that was written by Joe Friel, the guy who wrote the book I read on traithlons. Its really cool. Lots of details to record that I will be able to look back on and analyze. ALso, it will help me post this blog because it can serve as a template. I find it hard to make time to blog. I am trying to get better at it....SWEET....I want to start ending this posts with quotes here is my first one:

"The miracle isn't that I finished. The miracle is that I had the courage to start."

-John Bingham, running speaker and writer

Thursday, December 11, 2008

I just realized something

After thinking about the details of the timing of the race I realized that I never did figure out what my first 10K time was. When I add up the times I had a negative split!! About 2 min faster on the last half then the first half. Pretty cool.

Sunday, December 7, 2008


here are the official results:

Ron Jr 2:13:08
Julie 2:18:35
Ron Sr 2:19:29

To answer Karls question how did I feel the last 3 miles? I felt like I could keep going but probably not that fast. I tried to step up and shoot for under 10 min miles but the water stations slowed me down. With more experience I will do better. (obviously)

UNofficial results are in

Ahhh the Las Vegas 1/2 marathon was over in a flash. A lot of people big, small, short, tall, elite, not-so-elite were there. Its the people that make a good race. Of the people close to me who were running I finished first. My poor wife was sick this week with a gnarley bug of some sort. It takes her being real sick for me to beat her. But she gutted her way through it and I am very proud of her because it wouldnt have been real easy to quit. My dad did his best and he also had a PR. He did quite well considering he did not know how to speed train. Hes got guts. Art poor guy wasnt prepared. For as good a runner as he is he could have demolished me but on this day I was faster. Unofficially I had a 2:12:29 on my watch. Mile splits are as follows:

40 sec tenth with a max speed of 7:21 pace

I had trouble wtih the people in the beginning. Weaving in and out. I tried to make up for it and just couldnt keep my pace up. The water stations allowed for slight walking but otherwise no walking. Overall I am very happy. I wanted 2:10, I wanted to maintain a 10 min/mile pace and achieved 10:07. Not bad for my first half some 18 min slower and walking those 18 min. Triathlon training begins. This week we pick a race and start official training (easy runing Karl) prolly next week.

Friday, December 5, 2008


So sorry for the lack of posts but here we go....after my 11 miler I did a recovery run...thurs a turkey day 4 miler, including 2 mile up and 2 mile down in Murietta, CA. Averages 10 min miles.

Sunday 6 miles and ave 10:20 on the same route. 3 laps around a 2 mile loop in 1:07. The hill was 6% grade and I kicked its ass. Very pleased with my pacing.

So far I am happy to report that Vegas is a few days away and I cant wait to see how I perform. Can I do it in under 2:10? Will I even push it to 2:05?