Saturday, May 30, 2009

my girlfriend part II

Ya know its a good run or a good ride when I cant wait to post. I am still sweaty and totally fired up. My ride was considerable faster and easier and more fun! About 2.5 mph faster on average over the 15.5 miles (58:19). According to a pace calculator if I would have averaged that speed at RAGE I would have shaved off 10 min already (1:38:15). Not bike fit, not trained right now. Never over emphasize the importance of good equipment. After all you wouldn't train for a marathon in basketball shoes would you?

Today is the health fair and hopefully talking to some runners about performance and running health. Should be fun. The brochure I designed is on the last post I made. Any thoughts?

Wednesday, May 27, 2009

My new girlfriend

No no relax me and Julie are just fine. I did go ahead and invest in this triathlon thing a little heavy. I went ahead and stepped up the equipment. The BMC SLO1 is my new bike. Here is the link to check it out,7989,s1-16-155-959-0,00.html . It rides like a dream and with all ultegra components. Just what I need to step the training.

Also MAXIMUM PR is off and running. I am attending a health fair/womens 5K this weekend and have made some brochures for the occasion ( ) and to start marketing myself as a running consultant. I would like to look into USAT level 1 coaching and USA Track and Field running coaching. Wouldnt it be fun to have the LAS VEGAS CENTER FOR ENDURANCE?

"A teacher is never too smart to learn from his pupils. But while runners differ, basic principles never change. So it's a matter of fitting your current practices to fit the event and the individual. See, what's good for you might not be worth a darn for the next guy."
- Bill Bowerman

Monday, May 25, 2009


Yesterday ran 4.77 miles in 43 min or so my watch died. Felt strong. I am ready for an increase in speed which will be my running focus. I swam today for the first time in a few weeks. 750 meters after some stroke drills with my wife. She is quite the swimmer. My bike needs some work. I am going to get a new one probably this week. My goal for the summer is to run 4 days a week. Swim 2 times a week and ride 2-3 times a week and build the long ride up. Afterall I did sign-up for silverman today. I AM GONNA BE A SILVERMAN. The half anyway. 1.2 mile swim, 56 mile bike and 13.2 mile run.

The race calender looks like this.....5k-goal to PR sub 25 min on July 3.....Disneyland 1/2 marathon-goal sub 2 hour........Las Vegas Tri-goal to trim time at Rage by 30 min, that is, 5 min off swim, 20 min of bike, and 5 min off run......Silverman Half-goal to finish happy to be a silverman.....las vegas 1/2 marathon since julie wont let me skip it-goal TBD by what happens at disneyland, and Rock and roll marathon Phoenix in AZ in January. Not too shabby.

"Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made."
- Patti Sue Plumer, U.S. Olympian

Saturday, May 23, 2009


I am happy to say that my new VDOT test went great. A 10 min warm-up followed by a 1 mile all out effort to see how fast I can run certain distances. Here is the site If you enter the time and distance it will spit out the times you can achieve with proper training. Here is an example using todays test.

1 Mile 7:13 (that is a 35 sec improvement from the last time I did it)

My potential 10K time 50:42
My potential half-marathon time 1:52
7:39 interval time (instead of 8:15)


Wednessday I attended a nutrition course: "Weight-loss for the enduruance athlete." Given by a sports nutritionist out of CO byt the name of Bob Seebohar. More specifically the USOC. Triathlon/running coach. Yes he works with the endurance olympians. Here is his blog: Very good info here.

"God determines how fast you're going to run; I can help only with the mechanics."
- Bill Bowerman

Wednesday, May 13, 2009

race details and other bits

Ok so I am looking at my run and it is interesting. Here are the mile splits and you be the judge where I lost this thing....

0.2 in 1:33 8:17 pace

so the slow times correspond quite well with the elevation chart =).....oh well I will annialate DISNEY....thats my next half.....signed up tonight. SUB 2:00 the goal. There will be an entourage as well for that one.....RUN CLUB HOOOOOOOO.....

I am trying to buckle up and find a race to practice on in august or september.....yuba utah? Kokopelli? LV TRI? I dont know I am on my own for that. I am also kicking around the rock and roll phoenix but word is its boring. Who wants a thier first marathon to be boring?

Got my invitation in the mail today from my good friend Karl. He is fit enough to run 30 miles on his 30th birthday. I will ride and may be run too to support that....what an athlete and I am looking forward to it.

"I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart."
- Mike Fanelli, club coach

Sunday, May 10, 2009

The answer is NO

The answer is NO to whether or not I can do a half-marathon in 2 hours flat. I did the the Santa Barbara Half marathon this weekend in 2:10:15 a new PR. Yeah a new PR I was just a bit slow. IT was a bit hilly and I did have a calf problem that wouldnt let go but I was pooped. Better but not as good as I want. I need to be more committed these next couple of months. The run club will be making an appearance at the Disney Half Marathon. That will be my goal there. Sub 2 hours.

I will sit down and write schedules for bear lake, disney, and silverman and tie those into rock and roll January. So I will have the opportunity to step it up a notch. Here are my race details.

57:23 at the 5.9 split
1:12:51 at the 7.2 split
9:56 pace
870th place out of 1954
407th male

Whats with the 5.9 split? i dont know. I think it may the hill between the 6 and 7. The ralays exchanged there. dunno.

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

Tuesday, May 5, 2009

Gadgets...I Love Gadgets

Finally, a GPS-enabled training device that isn't afraid of the water. The rugged Forerunner 310XT is the triathlete's indispensable training tool — a GPS-enabled, swim-proof trainer that tracks bike and run data and sends it wirelessly to your computer. This multi-sport device has up to 20 hours of battery life, tracks distance, pace and heart rate (optional), and goes from wrist to bike in seconds. Check it out here:

Just I throw that out there for the watch peeps.

Saturday rode with my wife...14 miles in about an hour...stopped a lot to discuss biking with her. She is getting the bug. Did someone say sprint in august at bear lake julie?

Sunday 6 miles in 1 hour..slow easy
Today ran 2 miles before softball

Rest and take it easy until the race on saturday......SANTA BARBARA HERE WE COME!