Thursday, April 30, 2009

One last hard one before Santa Barbara

Sundays long run was just ok. I just couldnt get the legs in gear. 11 miles in 1:47:57 or a 9:51. It was more hilly than the race and was more hills than the race. Hopefully I can make a run at the 2 hour mark.

Monday-1000 meter swim nice and easy, awesome leg workout/strength training
Tuesday-Easy Run of 2 miles before softball
Wed-off, I thought of biking but didnt get to it =)
Thursday-I had a great run, the last hard run before Santa Barbara Half. I will most likely run hard on sundays 6 miler but today I went for it. INTERVALS.
warm-up.....1.06 miles in 10:23, 9:46 pace
3 min on.......8.02 pace
3 min off.......9:58 pace
Cool down...0.71 mils in 7:05,10:00 pace, TOTAL 4.46 miles, 41:29...ave 9:18 pace...

Happy with that.

I would like to extend some GOOD LUCKS. My Dad is running the Eugene Half Marathon. GOOD LUCK DAD! My good friend Karl is running the OC Half Marathon. GOOD LUCK KARL!


"Success is not a result of spontaneous combustion, you must set yourself on fire."


Thursday, April 23, 2009


The aftermath from RAGE 2009 has been interesting. I had about 2 days worth of soreness on a scale of 0-10 where 0 is none and 10 is the worst....3. By Tuesday NONE. 2 mile run with no pain/soreness. Pretty wild. I didnt expect that. Another thing I didnt expect is the number of people who have complimented me on a job well done. I am happy about what I as able to do. On a side note I weighed in today. Today I weigh 216 pounds. For those of you keeping score that is a total loss of 70 pounds. May be for my next race I will be under 200 pounds.

Sunday/Monday: REST
Tuesday: 2 mile run before softball
Wednessday: 1000 m in 23 min slow but felt great to get back in the water
Thursday: Ran some intervals-total of 3.53 miles...3 min on/3 min off...7:45, 8:30, and 813 on the "on." Warm up and cool down.
Fri I will rest
SAT? dont know yet
Sun 11 miles last tune up before Santa Barbara


"A lifestyle is what you pay for;
a life is what pays you."
Thomas Leonard

Sunday, April 19, 2009


I finished. Awfully slow but I set my PR in the Olympic or international distance. 1K (0.9 mile) swim, 40K (25 mile) bike, 10K (6 mile) run. I am pleased with the result since I am very new to this training, lifestyle, and culture. It was fun. I would like to say thank you to the people who made it out to support me. Stephen, Karl, Cheryl, Jake, Kristin, Art, and Isabelle. YOU GUYS ROCK! There will be pictures and video posted in the next few days. Here is how the race went:

Swim: I arrived at lake mead a little later than I wanted to. I anticipated not sleeping and actually slept very soundly. I asked some dudes to move over on the rack and got my transition area set up. Said hello to my friends/family who showed up to support me. THANKS AGAIN. Got into my wetsuit and proceeded down to the water. Didn't really have a lot of time to get warmed up and I wasn't really confident with how much actual time I had before the start. This time I was ready to mix it up with the rest of the masses. The gun went off and I began the swim. I was able to stick at the back of the pack for the first 300 yards or so but then started to get a little freaked out. I had a guy trying to draft and he kept hitting my calf messing up my rhythm. I almost elbowed him but he finally left after the 3rd time. I took a lot of breaks in the water and my goggles were bugging me. A fast time for me since the best I did in the pool was 42:00 or so. My official time for the swim 37:04. What can I do to get faster? First of all don't take breaks. A kin to walking during a run. I can get right up in the mix and try to stay with the group. My body felt great though during the swim. I was not tired at all.

Transition 1 (T1): Swim to bike
A bit slow by design. Official time: 5:02. Don't crash trying to go too fast. Get hydrated, get all the right things in place as far as equipment goes. What can I do to get faster? Practice, practice, practice.

Bike: As I headed north onto lakeshore drive we experienced a little of a head wind for the first 8 miles or so. My legs were sluggish. I couldnt get into a rhythm. When I analyze the bike course compared to training I went faster per hill then I ever did. I did reach my maximum speed ever on a bike at 36.0 mph. But I did not have my best ride time compared to me during training. I got passed like I was standing still. Stellar bikes with fit athletes=much faster than me. Overall I rode my race. My back and my thighs were very tired and sore. My Official time was: 1:47:50. What can I do to get faster? I think I need to spend a lot more time on the bike. May be even incorporate a cycling coach. May be a step up in bike. I dont know I want him to evaluate me and let me know. I would like to hang out with some ride groups and surround myself with faster riders.

The heat started to pour on. At no time in my training did I experience heat like today. It is a sign of things to come but I was hot. I hydrated, got into my running sneaks, and I was out. This one was slower than I hoped. Official time was: 4:31. What can I do to get faster? Practice, practice, practice.

My best discipline. Can I get back on track? I got into the first 1/2 mile and the R quad starts to rebel. Cramping. I looked down and realized my trishorts were riding up. It ended up working out real nice. No trouble with the quad after that. The majority of the run is up or down. Nothing flat. Mostly dirt too. They spaced out water stations well. I was tired. I ended up only walking during the cramp and a little at the water stations. I arrived at the finish line excited to see my friends so happy for me. I am proud of my accopmlishment but eager to get back out there to get faster. My official time: 1:03:36. What can I do to get better? Keep progressing using the speed techniqes I know so well. I am making the most progress in this side of things. I have the Santa Barbara Half to PR in my 1/2 marathon. Hopefully a 10 min PR. May be even break the 2 hour mark.

My overall time was 3:38:02. 198th place overall in the individual olympic of 233. 20th place out of 24 in the clydesdale division. Those of us over 200 pounds that is. If I would have not been in the clydesdale division I would have been second to last place. They guy who won the clydesdales also was second overall. May be us big guys can compete! He beat me by 1 hour and 15 min or so. I am happy for the experience and really its a starting point. Next year can I beat it by 30 minutes? an hour? Who knows but I sure will have fun training. Congratulations to my friend and hopefully future training partner JENNIFER GRUBE. 2nd in her age group, right under 3 hours in 2:57:48. Nice work girl. I watched a special on last years silverman and a lot of it surrounded Chris McCormack. A professional triathlete from austratlia who has won Kona. (hes good) I took this quote from his website:

"He who is not courageous enough to take risks will accomplish nothing in life. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill." —Mohammed Ali

Hopefully he will compete again this year so I can say we raced in the same race together.

Monday, April 13, 2009


I am getting nervous. I am prepared, I am pumped but I realized today that this will be the biggest athletic event I will participate to date. Bigger than any baseball game, football game, soccer game, basketball game, running event, or cheer leading competition I have performed in. Today I swam 1/2 the distance of the race or 16.5 laps (825 meters) in 20:24.

Think big, believe big, act big, and the results will be big. -Anonymous

Sunday, April 12, 2009

Countdown to RAGE

6 days. 6 Days until the hardest physical test will be before me. I am ready. Ready to finish happy. Will it be fast? Who cares. Just do the first one. Guaranteed to PR. Had an awesome run today. 10 miles in 1:35:21, a 9:31 ave pace. here are splits: 9:23, 9:56, 9:48. 10:44, 9:49, 9:06, 9:16, 9:33, 9:06, 8:29.........mile 4 was up a big hill. We ran a course that is going to be very similar to the half-marathon in santa barbara. If I can keep a 9:30 pace that will result in a half marathon in 2:03. The last time I did a one-mile all out it said my potential was 2:02. I wonder what my new vdot is. First things first. Here are this weeks totals:

SWIM: 3750 meters (2000 of those open)
BIKE: 55.73 miles
Run: 13.0

watched a show today on last years SILVERMAN. I am juiced. I saw a guy with a tattoo that reads:


I strive everyday to move that to the forefoot of my mind. What is holding you back?

Saturday, April 11, 2009


Had a good week. Recovery has been much better with the addition of better nourishment and hydration. I was doing it to myself by not replenishing fluid or nutrients. Here goes the week:

Monday: 26.26 mile bike ride. 2:05
Tuesday: 1750 meters in 43:15 splits.....5:34, 5:47, 5:48, 6:23, 6:32, 6:29, 6:29 (5 laps or 250 m)
Run 3 miles in 27:55, 9:19 pace
Wednesday: SUPER windy. shortened the ride and only did climbs, 9.51 miles
Thursday: Slightly sprained hamstring. Went to pool and did form drills for 20 minutes then easy 1000 meters
Sat: 2000meter open swim....Bike 19.96 miles climbed both big hills
Tomorrow will run 10 miles


"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
--William Faulkner

Sunday, April 5, 2009

Absolutely fascinating course

Wednessday...wanted to spend time with my wife before I left so I shortened my ride and added some more climbs. 17.02 in 1:10:47. Found some new climbs out by the top of horizon ridge. Went and had dinner with my wife and brother...yum. day. Began at 5:30 for a flight at 8. 30-40 min "mechanical problem" cost me making my next flight in Charlotte, NC. Had a 2 and a half hour delay then finally boarded a flight to Charlottesville, VA. Canceled mid flight by fog diverted to Richmond, VA after an hour of circling c'ville. Rode with some guys I met to c'ville and hour by car. Finally got to my room at 12:30 am EST. Obvioulsy no training today.

Friday: Began a two day course entitled, "Running Medicine 2009: The Triathlete." Broken up into 3 sections, swimming, running, and cycling. The swimming section had an MD/Nationally renowned swim coach (Donald Remaly, MD) talk about swim mechanics and shoulder injuries commonly observed with bad biomechanics. Excellent information. Then a senior PT Spoke about how shoulder treatment and injuries are different with swimmers. They have no offseason. Awesome treatment ideas and dovetailed real nice from the good dr's talk. Then a good talk from Eric Carson MD. He is the team surgeon for the UVA swim team and spoke on surgical management of the swimmer. THEN THE RUNNING SECTION. First the best talk of the weekend was by David Brennen, MED. An exercise physiologist from the University of Oklahoma. "Physiolgical aspects of training for the running athlete." VO2 Max, Lactate threshold training, setting up running programs, periodization, running economy, etc. PHENOMENAL. Then OA and the runner, by Robert Wilder, MD the medical director of the runners clinic and team physician at UVA. As you can guess running does no cause arthritis. Another great lecture by Christopher Powers, PHD, PT out of USC. Cutting edge soon to be published data on "Biomechanical factors contributing to the overuse injuries of the lower quarter: A top down perspective." How hip weakness effects knee pain. AWESOME. Then some poster presentations on running related studies from people from across the country.

Saturday: Cycling. 2 lectures by a guy from the USOC and UCLA/UC-Colorado Springs. (worked with lance and all american top cyclists) Spoke on "tissure stresses in cycling" and "pedaling biomechanics." Had a study that compared triathletes, road bikers, mountain bikers, and pursuiters. Who was the most sound pedalers? Mountain bikers. Very good talk. Then the second best lecture of the weekend. Clinical bike fit for PTs to fit people to bikes. AWESOME. Nutirion for the Triathlete by the UVA sports nutritionist- again AWESOME. Spoke about hydration, supplementation, eating, and recovery. Last a strength training for the Triathlete but I had to leave during that one to catch a plane. VERY VERY INFORMATIVE.

Sunday: Brick workout. Rode the whole course again for rage. This time 7 min faster for a time of 1:43:49 including making the last climb with little trouble. What did I do different? A LOT. I found out that my saddle position way too far back, moved it forward 1 mm. Also used a pedaling approach that felt awesome. "Scrape the mud off the bottom of your shoe on the pedal then toes up." Increases cadence and adds power plus tranfers force to the pedal more clean. Also, I was so dehydrated before my perfromance sucked. So today a drink every 10 min of alternating water and gatorade plus a Gu every 1/2 hour. AWESOME! Then I ran the course for rage with a live transition. 10K in 1:05:29 thats slow at 10:54 pace. But it was dirt, uphill or downhill and a steep one at that. Challenging run that I took it a little slow on. I also ran without my orthotics on accident. No trouble! Overall, today 2:53:50. Here are weekly totals:

Swim: 1750 in 42:47
Ride: 63.98 miles in 4:34:01
Run: 9.1 miles in 1:34:29

But I learned sooo much. I wonder If I can build a nitche of triathlete/runner/endurance type patients. It would be fun to be the guy the community calls for that kind of thing. Performance or pain, either one. Todays ride/run was so fun. Bueatiful day at the lake. Quote:

"Its better to wear out then to rust out...."

Im making up for lost time.