tag:blogger.com,1999:blog-61744123660903713362024-03-12T23:36:46.266-07:00Chasing IronA.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.comBlogger28125tag:blogger.com,1999:blog-6174412366090371336.post-61420681777390940232009-03-30T07:19:00.000-07:002009-03-30T07:39:06.296-07:00Ralph's Goals<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgioJQn2NvBUCq7dxod0_uzVAoW5PAnQv5ipemgOnhe9XGGhGPtEIqeg51QtBSyP9YjQn9305OitX85j6kr550_Qj9vDsbZn0_YYiSV6cKCEjdVaZBs8h7yOiXYKqhyQ9n9imgEQwJQibJX/s1600-h/CAHHeader1.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 50px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgioJQn2NvBUCq7dxod0_uzVAoW5PAnQv5ipemgOnhe9XGGhGPtEIqeg51QtBSyP9YjQn9305OitX85j6kr550_Qj9vDsbZn0_YYiSV6cKCEjdVaZBs8h7yOiXYKqhyQ9n9imgEQwJQibJX/s320/CAHHeader1.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5318989911558722098" /></a><br />It is the Monday of Ralph's week, and I am ready to race. <br /><br />A solid three months of prep are behind me, and I don't buy that this is nothing more than a "glorified workout" for IM CdA. <br /><br />While I may not dive head first into the pain cave because I am openly scared of what's inside, I plan on racing harder on Saturday than I ever have. Just a peek inside the cave would do, because I plan on fully crossing the threshold when take on the full 140.6 miles. It has been explained to me that acceptance of the physical pain of racing is a learned response, and being that I've shown that I naturally don't dive in, I believe the hype.<br /><br />So here are my goals for Saturday in Oceanside...<br /><br />Swim - 32 minutes (will accept anything under 34 because I've heard this a slow swim...but my PR is 29)<br />T1 - 3 minutes or less will suffice because of numb feet and a long run up<br />Bike - 2 hours 48 minutes/260 watts pNorm (If I can hold that wattage, assuming reasonable wind, I should easily nail that time, as I rode 2:48 last year at Grand Columbian with a pNorm of 230)<br />T2 - 2 minutes or less<br />Run - 8 minute pace avg. (1 hour 44 minutes 48 seconds)...I believe I am capable of something nearer 7:30's easily, but this is my weak spot<br /><br />Overall time: 5 hours 9 minutes 59 seconds or faster<br />Bonus #1: At some point on the bike and run accept the pain and know I can handle it<br />Bonus #2: Remind myself that I'm fortunate to have the chance to feel the pain of racing, so bring it on<br /><br />I love comparative analysis, so checking back on this on Monday will be good sport.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com1tag:blogger.com,1999:blog-6174412366090371336.post-52812442112069408072009-03-19T22:01:00.000-07:002009-03-19T22:04:01.771-07:00Calling One's ShotAfter the copious drama of 2008 (brain injury, divorce, etc.), I am plowing the bulk of my effort into getting our winery going and preparing myself for a self-fulfilling race season.<br /><br />What excites me about the 2009 calendar is that it will be my first opportunity to reap the benefits of an uninterrupted off-season. During the winter months, I routinely ran 50 mile weeks (note that I do not include much biking or swimming in there) due to my fear of forever being an average runner in triathlon. Running became a release in a time when a blowing off steam was necessary, and I learned to truly enjoy it. Currently, my long runs are topping out at 18 miles.<br /><br />I found it interesting to monitor the physical changes the human body makes when I changed my training regimen. During the triathlon season, the cross-training of swimming, biking, and running gave my body a very specific shape (wide shoulders from swimming, large quads from big-gear cycling). Within two weeks of focusing purely upon running, my weight began to plummet and I was noticeably leaner. I surmised that this was due to the need to be lighter to endure the high mileage weeks and maintain efficiency. No longer were my deltoids and quadriceps important to my physical pursuits, I was a one-trick pony.<br /><br />With the New Year came a reintroduction to three-sport training. My running had improved immensely, but my wattage on the bike and 100 meter time in the pool had been neglected. Via the guidance of Coach Ciaverella, and no medical issues to impede my progress, I was able to then begin my build phase. Initially this was not going well. Mind you, I was completing all of my workouts to the letter of my prescribed schedule…but the effort I was having expend was huge. It seemed to be all for not until I raced the Jack Frost 20k Time Trial and was able to average 311 watts for the 30 minutes. While my time was probably a minute longer than I had hoped (due to a need to refit my aero position), the nearly 10% increase in my power year-over-year was encouraging. <br /><br />So this leads me to what are my goals for 2009. I find that if I call my shots, I am accountable for my results. In the spirit of being honest, I want to go 5:10 or faster at the California 70.3 (it would be a PR for me) in April and 10:30 at Ironman Coeur d’Alene. My goal for IM CdA is bold, but that is what I’m being trained to achieve, so I have no reason not to do it. Anything over a 10:30 is on me and me alone.<br /><br />I find the measurability of triathlon beautiful. There is very little room for subjectivity: the clock doesn’t lie.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com0tag:blogger.com,1999:blog-6174412366090371336.post-16802667452004610762008-09-16T16:34:00.000-07:002008-09-18T13:26:26.752-07:00Grand Columbian Half Ironman<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHwpp4pJV1e4P1ZM6P5LIb8SQtjEeWYOjg6KsGcGokA6AG5Q24YRGike6tfCmpy1wx1AXu8YduEhO12eGJzhcapdozUS5HSNqImZbJwZ9nMSnHf6rWhSBjGpYUtSATSAfMBwMUaKqBXhtB/s1600-h/IMG_0716.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHwpp4pJV1e4P1ZM6P5LIb8SQtjEeWYOjg6KsGcGokA6AG5Q24YRGike6tfCmpy1wx1AXu8YduEhO12eGJzhcapdozUS5HSNqImZbJwZ9nMSnHf6rWhSBjGpYUtSATSAfMBwMUaKqBXhtB/s320/IMG_0716.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5246768744178622914" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAXfJp_K9XdXKRMZ74NKIUhYiUz5rrDrtgKkB6OKHiDDrq_d0CF8VkeZmhJGQIabDQkR5EYxFQ0NY7iDL7OJT9OoXo0cgFquV_k8NXq4YR0Yef71raALCCyKnAAHSmXtsh6ZhrSz9Eg8md/s1600-h/IMG_0746.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAXfJp_K9XdXKRMZ74NKIUhYiUz5rrDrtgKkB6OKHiDDrq_d0CF8VkeZmhJGQIabDQkR5EYxFQ0NY7iDL7OJT9OoXo0cgFquV_k8NXq4YR0Yef71raALCCyKnAAHSmXtsh6ZhrSz9Eg8md/s320/IMG_0746.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5246768747915750546" /></a><br />For my last race of the 2008 season, I decided to revisit the site of my first Half Ironman, the Grand Columbian. This year has been about physically rebuilding myself from the winter’s hospitalization and testing myself against 2007’s results. The goal was to PR in every race, at every distance raced.<br /><br />We jammed up to Grand Coulee on the Friday before the race to get settled in, check our bikes in at T1, and drive the bike course. Our hotel was located 200 yards from the finish line, so we were situated perfectly and comfortably to enjoy and cheer on the finishers in both the Half and Full Iron distances.<br /><br />The Grand Columbian course was 50% different this year, as half of the bike course and the entire run section were back to their normal routes. Last year, wildfires forced the race to reshuffle the deck and make the course much easier. This year, the swim remained in warm and clear Banks Lake, but the bike and run were much grumpier bedfellows. The bike portion dished out over 3800 feet of climbing in the first 40 of the 56 miles. To give you a taste of how that compares to other races, Ironman Canada, considered by many to be a daunting bike course, has just over 4000 across 112 miles. The run follows the Columbia River on crushed gravel and kills you with a hill over the last mile that contains 600 feet of elevation gain. It has been said that the Grand Columbian Half Ironman course is 20 minutes slower than many of the region’s other courses.<br /><br />Race morning was clear and gorgeous, and I was ready to race. For the swim, I situated myself in the front and dead center, 2 people away from Tom Evans. The prerace chatter amongst those around me focused on projected swim times of around 24-25 minutes, whereas I was hoping for a 28-30 minute effort. As the gun sounded, I hammered the first few hundred meters to get myself clear of the racers behind me, and watched the elite swimmers disappear into the darkness of the lake in front of me. I had clear water for the bulk of the swim and had spotty success when attempting to draft. My strange experiment was to pull the entire swim and rest my legs for the bike, and it turned out okay as I logged a 29 minute swim time. I was really happy with this, as it legitimized much of the interval work I’ve been doing in training.<br /><br />T1 was speedy and I was out of the change tent (which slows things down in my opinion) and on my bike in 2 minutes 30 seconds. Sounds slow, but actually felt relatively efficient.<br /><br />The bike section began with the Almira Grade, which is a hellacious hill for the first 2 miles out of transition gaining nearly 1000 feet in elevation. Per coach’s instructions, I spun as freely as possible in the saddle, and kept the wattage around 300. I passed a good number of folks on the climb and moved out to the rollers where I hoped to hold 230 to 240 watts for the duration. From the town of Almira, to the beginning of the final descent back into town, the headwind was strong, and was certainly slowing down the already grating bike course more. All of the slow cadence interval work was coming in handy at this point. Upon reaching the final descent, it became painfully obvious that finishing my bike in the 2 hours 30 minute realm was a far off dream. As the wind picked up, I hammered the downhills back to the Dam, but could barely keep it above 30 MPH due to the headwind, even when fully aero. Only one competitor passed me on the bike, and he was the Master’s champion, so it didn’t hurt my feelings too much. In retrospect, I probably didn’t nail the bike as hard as I could have, but my effort felt respectable. 2 hours and 48 minutes was my bike time.<br /><br />I came into T2 with what I thought were fresh legs, ready to roll 7:30’s and call it a day. All of my metrics told me this was possible: heart Rate, bike wattage, nutrition. The things I could not account for was the dry wind and heat. My first two miles clicked off comfortably at 7:45’s, and I caught the guy in front of me in my AG, who happened to be someone who I raced on the run last year at this very event. We stayed side by side until mile 10 where he slow due to cramping, and I continued on. What I have failed to mention is that during that 7 mile stretch, we slowed by nearly a minute per mile. The heat combined with the wind were so drying that your head/visor would be dry within 30 seconds of pouring a cup of water on your head. It was a very odd experience, and made hydrating/cooling yourself very difficult. My heart rate stayed near Z1, but I could not make the machine move any faster no matter what I did. Normal cardiac drift was nowhere to be found. I got to the last mile, having passed and few folks and not being passed, and had to drag myself up what felt like Mount Everest. The final mile was the hardest, most excruciating part of any of the races I have done. <br /><br />Bar none, this was the strangest run I’ve ever had, in training or racing, over the last two years. It made no sense based on heart rate or nutrition, and seemed to be slowed by some mystical force that effected the entire field. I ran a 1 hour 52 minute time and didn’t get passed? Who does that in a highly competitive Half? That, to me, speaks volumes to what the conditions were doing to racers.<br /><br />My goal was to go sub 5, and that certainly didn’t happen. Another course on another day. <br /><br />I do love this race and will do it every year. Racing hard courses is fun if you can get past the times they dish out. What I’m proud of is another PR by over 7 minutes, and a nice closing race to the 2008 season. Up next, the Portland Marathon.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com0tag:blogger.com,1999:blog-6174412366090371336.post-18116007321960864562008-08-31T16:58:00.000-07:002008-08-31T17:06:11.066-07:00Scoggins Valley Sprint Race Report<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYM6QHaq832SnwBpff2LVgAy-6TM5WJ2L2lWHdhcZdOcNLLrqtdPMq3UfmA3d8LcuyqIpK2szQdE4FPRFzxf341FqrYJMHeMmdv297N6EtWoXO3SXPF-oUKhM9IVN0sHG4ADfFnCc2H_rk/s1600-h/IMG_0312.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYM6QHaq832SnwBpff2LVgAy-6TM5WJ2L2lWHdhcZdOcNLLrqtdPMq3UfmA3d8LcuyqIpK2szQdE4FPRFzxf341FqrYJMHeMmdv297N6EtWoXO3SXPF-oUKhM9IVN0sHG4ADfFnCc2H_rk/s320/IMG_0312.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5240837119656495154" /></a><br />In preparation for the Grand Columbian Half Ironman in early September, I thought I would go practice my transitions and give my new race wheels a run at the Scoggins Valley Sprint at Hagg Lake. Being that this race was purely a test run before my Half Iron, my expectations were to just run a straightforward race and see what happened. No GI issues (if you aren’t familiar with said reference, please read my Midsummer report), no horrible T1 or T2 snafus, and up my overall wattage by around 25 watts. Folks, this was a training run, pure and simple.<br /><br />The weather was chilly, with the temperature in the high 50’s when the gun went off at 8:30 AM. I warmed up for the swim, which I usually don’t do, but figured it wouldn’t hurt being that I had the time. Steve Murcott, another Ironhead, was a last minute entrant, so it was nice to have a teammate in the mix. I floundered around in the warm lake, which was probably about 70 degrees, until it was time to line up and let it fly. Feeling a bit more confident with my swimming, I put myself up front on the inside line to first buoy of the diamond shaped course. After the gun went off, I was able to clear the main pack in my wave swim in clear water, maneuvering through the slower Olympic distance swimmers on their second lap. Could I have pushed it harder? Yes. Was I pleased with the important stuff like sighting and the line I chose? Yes. Not a great swim time-wise, but it was serviceable. 13 minutes and 30 seconds is what the watch tells me.<br /><br />T1 was east jesus from the water, as the lake was low being that it was late in the season. As opposed to my last race, I didn’t totally wet the bed during my T1, and logged a 2 minute and 21 second time. This was a much faster T1 than the time indicates, and I’m relatively happy about it.<br /><br />At this point, I’m freezing my butt off, and dreading the bike portion and how cold I’m going to be. Knowing that Steve was going to chase me down on the bike, I wanted to get up to speed fast. In retrospect, I should have hammered things a little harder, but I did average 275 watts, which I’ll take. As predicted, Steve passes me as I power-slide around the turn around, and we then engage in a really fun horse race for the remainder of the bike portion. Knowing he was going to dust me on the run, I tried to put some distance on him on the bike. I would pass him on most climbs, and he’d pass me on the descents. The gamesmenship was the best part, as this was the most fun I’ve ever had in a race. The net result was me beating his bike split by 1 second, with a time of 35 minutes.<br /><br />Both Steve and I decided to make T2 difficult, and both ran to the wrong racks. Upon sorting ourselves out, we went out on the run together after recording 50 second T2’s. Anything below one minute works for me.<br /><br />The run at Hagg is always a bitch, but the low temperature made it much more manageable. My goal was not to get passed, as Steve was already off to the races as predicted. I ran slower than I wanted to, just below a 7 minute mile, but the hills at Hagg keep a guy like me from knocking out a really fast time. I got passed with .5 miles left by a guy who was hammering the run, so I’ll yield to him and let the fast runner has his day. At the turn around, I saw a pack of about 5 runners coming, and I wanted to keep myself in the top 10. Mission accomplished. 21 minutes on the run.<br /><br />In summary, I surprised myself with my overall placement and winning my age group. Even though this was a local sprint, it does give me a nice confidence boost before the Grand Columbian in two weeks.<br /><br />Total time: 1 hour 13 minutes<br />Overall Place: 7th<br />Age Group: 1stA.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com2tag:blogger.com,1999:blog-6174412366090371336.post-36780714733907810742008-08-05T17:03:00.000-07:002008-08-05T17:38:09.524-07:00Midsummer Olympic Race Report<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJdWxZ0aBb7pB7TvJ4cIPpgDvwsrw_xW2Yyh6atnAkP0g_O4hknCVCEVXudwLtZL-IHixJ0aWKRJbMxz96M_Po4Ha-RL8Ur8S6rJBixRuc7p-NoqhUGv3ipHjnBoKBBlPfACk9Z6uL0S6q/s1600-h/IMG_0656.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJdWxZ0aBb7pB7TvJ4cIPpgDvwsrw_xW2Yyh6atnAkP0g_O4hknCVCEVXudwLtZL-IHixJ0aWKRJbMxz96M_Po4Ha-RL8Ur8S6rJBixRuc7p-NoqhUGv3ipHjnBoKBBlPfACk9Z6uL0S6q/s320/IMG_0656.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5231189397218864962" /></a><br />My second race of the 2008 season was another Olympic distance event, this time at Blue Lake Park. The Midsummer race is the same format as the earlier, and better attended by elites and AG’ers alike, Blue Lake Triathlon in June.<br />The goal for the Midsummer event was another PR. Being that is was only my third Oly of my triathlon life, and first on a relatively flat course, that was not asking a lot. Coming into the race, Coach Ciaverella had prepared me feeling confident in that I could obtain a sub 2 hour and 20 minute time, and anything beyond that would be a positive surprise. The consensus was that the three disciplines are not individually faster, but the sum total will yield results 5-7 minutes faster, than a course like Hagg Lake.<br /><br />After Hagg Lake I felt prepared I could piece together a 23 minute swim, a 1 hour 4 minute bike, and a 44 minute run. Coordinating these three performances would be the tricky part.<br /><br />The course conditions were cool for an August morning, with a slight sustained west wind. Blue Lake’s water, the cleanliness of which is invariably in question each race day, was suspiciously warm at over 70 degrees. The swim portion began as most do for me: (1) Internal temper tantrum and questioning why I do Tris (2) 200 meters of questioning my fitness (3) A final realization that I can swim with the better racers and to enjoy the competition, and gawk at the speed of the real swim specialists. After my normal antics, I settled in and swim and sighted well for a 25 minute time, which surprised me as I exited the water. Usually my body is a reasonably indicator of speed, and nothing told me I was slow. I’ll explain this later.<br /><br />T1 was a circus...possibly my worst ever. I did not apply sunscreen due to the cloud cover, and I firmly believe the lack of slick lotion on my skin lead to a complete inability to remove my wetsuit. It got so bad that I finally laid down and ripped it off. 3 minutes and 20 seconds is totally unacceptable, and was issue number one of my race.<br /><br />Upon launching onto the bike course and turning East out of Blue Lake, I was immediately greeted with a decent tailwind, which after the turn around at mile 4 turned into a headwind. I noticed about a 3.5 to 4 MPH shift in speed at consistently high Z4 wattage. Upon turning around again at the West end of the Portland International Airport, I snagged the tailwind again and picked that speed back up. My bike time could have been faster, as I felt I had more in the tank, but still I will take 1 hour and 3 minutes.<br /><br />T2 was much more conventional at 1:30 seconds, but there is still time to gain back.<br /><br />I went into the run with aspirations of holding 7 minute miles and then hammering the final two miles. Training sessions, bricks, and all other indicators would affirm this expectation, but reality is a nasty messenger of our daily dose of truth. My truth would come in the form of significant GI unrest. In my experience as a triathlete, I’ve never had GI issues in even my longest races (Half Ironman distance) and marathon runs. Apparently Mother Nature decided to knock on my door not once, but twice, forcing me to dive into the trees. Like a good OCD triathlete, I hit the split button during what I am calling my T3. 3 minutes and 31 seconds of system clearing. Upon emerging from the wild, I took a mile to let the GI chill out, then ran respectably in, passing 3 competitors in the last mile. An ugly 45 minute run was how I chose to finish my day.<br /><br />In summary, I PR’d by 6 minutes with a 2 hour 19 minute time, and have to be pleased with progressing in the right direction. In talking with the race’s winner, Ironhead Grant Folske (the day’s only sub-2 hour racer who delivered 5 minute and 30 second pace on the 10k ), the consensus was that the swim was as much as 2 minutes slow. I’ll buy that, but in the words of prophet and former Blazer Rasheed Wallace, “Ball don’t lie!” If you don’t post a certain time, you didn’t deserve it…bottom line. Let’s just say that it was a false flat on the swim. The bike portion was not good or bad, and allowed me to keep a reasonable clip have enough for what I felt like was going to be a superb run. The run was the first time I have had a physical malfunction in a race, and showed me that I can bounce back when faced with an uncomfortable problem. Many thanks to my coach for preparing me to race well and call audibles when necessary.<br /><br />I’d like to publically congratulate numerous Ironheads for great showings at the Midsummer.<br /><br />Grant Folske – The only person I know who makes 5:30’s in a triathlon 10k look fun. Nice overall win.<br />Aleck Alleckson – Exceptional work on the Sprint overall victory.<br />Trevor Davies, Bill Thompson, Jason Kurian, Steve Murcott all doing solid work in really top-heavy Age Groups. Your speed is inspiring.<br /><br />Next up is the Grand Columbian Half Ironman on September 13th. Simply a PR will do, but busting 5 hours is the goal. Hopefully I’ll be lighter, smarter, faster, and stronger.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com1tag:blogger.com,1999:blog-6174412366090371336.post-69695241253476182032008-07-16T12:06:00.000-07:002008-07-16T12:09:13.178-07:00Hagg Lake Olympic Race Report<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4SQ0M10OLmfkkhCtOXP0vAJG5lFViNmVlihLMsSfYd-IR5-7meZAULMJGwQJxaQj0RcqR39Q3NdmI0nLeH5KJaU2QfqgGO_7SAENpyV3ncLKeV13TmLlxA1UGTPmuX8zt3-PMaOMs9pMY/s1600-h/IMG_0507.JPG"><img style="cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4SQ0M10OLmfkkhCtOXP0vAJG5lFViNmVlihLMsSfYd-IR5-7meZAULMJGwQJxaQj0RcqR39Q3NdmI0nLeH5KJaU2QfqgGO_7SAENpyV3ncLKeV13TmLlxA1UGTPmuX8zt3-PMaOMs9pMY/s320/IMG_0507.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5223690915014707282" /></a><br />So the traing has been going relatively well, and I decided that I would dip my toe into a local Oly to get back into distance racing. My choice was the Hagg Lake Olympic on July 12th. Not the friendliest course with over a thousand feet of climbing on the 25 mile bike course with numerous insidious hills on the run, but a challenge was what I was seeking.<br /><br />I raced this event last year, and posted a disappointing 2:37:03…4th in my AG, which included a dismal run split over 50 minutes for the 10k. I wanted to give this race a go to test my fitness after spending a tad bit of time on my back earlier this year.<br /><br />GOALS FOR THE RACE:<br /><25 minutes swim<br /><1 hour 10 minutes bike<br /><50 minutes run<br />Significantly speed up my transitions<br /><br />SWIM:<br />After nearly missing the start of the race because I was chatting with other Ironheads on the beach, I decided to slide up to the front and just go out hard, create some distance, and see what my body was prepared to do. With my new accessory for 2008, the brain shunt, I tend to get a bit twitchy with lots of swimmers around. The course was a two loop diamond, which set up for lots of turning and potential sighting issues. I much preferred last year’s more rectangular one-loop set up, but I didn’t get a vote. The swim went fine through lap #1, except for my minor mental tantrum and breathing issues due to the anxiety of this being my first race as a cyborg. Lap #2, I lost my sighting on the first turn and couldn’t find the second buoy. Turns out it was behind the water safety boat that was parked directly in front of it. In the spirit of not losing lots of time, I decided to just point myself in its general direction, and was informed by a man in a kayak that I was no fewer than 50 meters inside the buoy. I had to double back, conservatively costing me 90 seconds of sighting and swimming. After righting my ship, I cruised in for a 24:07, but definitely had a 22 minute swim in the tank. My fault for navigational issues!<br /><br />TI:<br />Seemed slow, but timed out much faster than last year. Loved the Adidas TriCarbon shoes and how quickly then jumped on my feet. Time was 2:45, a minute faster than last year, but still room to speed it up.<br /><br />Bike:<br />I hammered the bike with everything I had. Per Coach Ciav’s recommendation, I stayed focused on the road, slammed the downhills, and stayed aero for as much time as possible. Only came out of the aero position three time (twice on the main hill near the toll booth, and once on the second lap to begin loosening my shoes pre-T2.) Jockeyed with the top two AGer’s in my group for the bulk of the ride, setting up for an interesting run. Felt good to get the bike over 40 MPH on the downhill sections on a few occasions. My wattage average out to be 253, that included the outlier values from either side of the transition. My Pnorm should be maybe 10-15 watts higher, but I don’t have WKO+ yet so I cannot substantiate that claim. I’d like to get my watts over 300 by the end of the season. Glided into T2 with my feet out of the shoes at 1:08:52.<br /><br />T2:<br />Felt like the fastest T2 I’ve ever done, and it was. Always room for improvement, but I felt organized and efficient. 1:11, slightly speedier than last year.<br /><br />Run:<br />The run at Hagg Lake is a bear, which is not an overstatement. I had put together some great runs into the weeks up to the race, so I had big hopes for a much more respectable split. The quads expressed upset early, so I knew my sub 7 minute pace aspirations were soon replaced by a reality that was more near the 7:30 realm. The grinding uphills took their toll, and my forced time off in the winter sure reared its ugly head. I fought the urge to give into the cramping and quit, and just ran my race knowing that PR was getting closer and closer. Having a few Ironheads on the course was an added bonus, and I hope and trust I get to reciprocate in the near future. Final run time was 48:21, disappointing but a reflection of the reality of my fitness. I need to work harder.<br /><br />TOTAL: 2:25:17 (PR by approximately 12 minutes)<br />It was great to be back on the horse and side by side with my Ironhead teammates. Next up is the Mid Summer Oly at Blue Lake (a nice flat alternative to what Hagg Lake dishes out), followed by the Grand Columbian Half Iron, and wrap up the season with Halfmax Natoinal Half Ironman Championship in Vegas. <br /><br />So what did I learn from this race? Muscle torque (the ability to just power through things) is the hardest thing to gain and the first thing to disappear after an extended layoff. I have to work harder to develop this aspect of my fitness. Listen to your coach (assuming they know their ass from a hole in the wall) and you will get faster. Power training on the bike does make you a more effective race cyclist. Having a fast team will invariably make you a better racer.<br /><br />Great showing by all of the Ironheads, swooping up numerous overall and AG awards.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com1tag:blogger.com,1999:blog-6174412366090371336.post-52134263821486120902008-06-21T16:21:00.000-07:002008-06-21T16:23:30.497-07:00The Schedule is Now SetSo training has returned to my world in a big way. It feels very good to be back on the horse, putting my wintertime difficulties behind me and moving on.<br />My training schedule is fairly involved, and is really focused upon my 2008 Halfmax National Championship entry that I earned last year at the Grand Columbian Half Ironman. Between the race and now, I will be doing various Olympic and Half Iron races in the region. My first race is the Hagg Lake Olympic on July 12. This is the same course used to host the USAT Nationals, and is quite hilly and challenging. I rode 62 miles out that way today and felt solid, both on wattage and heart rate, so we’ll see how that race goes.<br />Other races this year include the mid-summer Blue Lake event and the Black Diamond Half Ironman. With Coach Ciaverella’s guidance, I have no doubt that I will be well prepared for each event. The main goal of my training is to ensure complete control of my bike in the aero position and to insert some speed work to my running intervals. So far, so good, in both areas.<br />My return to full-on training came with a new purchase. I’m the proud owner of a 2008 Kuota Kalibur, a tad bit of an upgrade from my old Cervelo Dual (which served me well in my first year). There are no excuses left, because my new bikeframe is quite aero and fully carbon. Between the new bike and the PowerTap, I’m now officially an obsessed tri-addict.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com0tag:blogger.com,1999:blog-6174412366090371336.post-27308922043918747272008-05-14T13:41:00.000-07:002008-05-14T13:42:17.855-07:00Event UpdateSo I have neglected to update things for a month, but that by no means indicates how much training has been going on.<br />After the brain injury, I was put on the couch for approximately 3 months. During that time my fitness totally retarded. <br />My marathon pace was 7 min 59 seconds on December 2, 2007. My three-mile pace on February 27, 2008 was 11 min 36 seconds. <br />That is what happens to your fitness when move into ICU for an extended period of time. I’m back to cruising my training EZ runs around 8 minute pace, and creep into the low 7’s when I want to push it a bit. No speed work as of yet, because Coach Dave told me it isn’t necessary yet.<br />The psychology of returning from nearly dying is interesting, especially from the inside looking out. My observations may not be ground breaking, but I can guarantee that I will never miss a workout again. Don’t read that as I will chronically overtrain. I was told that the only reason I survived a sub-fatal hyponatremia due to my head trauma was my core fitness and ability to handle dramatic chemistry shifts. It became a situation where the hyponatremia (a serum-sodium level of 106) was so far gone that the doctors were pushed into uncharted territory. None of them had ever seen something so severe, and initially thought it was a statistical error. <br />Now that I am fully ambulatory and prepping for my 2009 Ironman quest, I can personally guarantee that I will never miss a chance to enhance or fine tune my fitness. In the spirit of full disclosure, I am deathly afraid to not be as fit as I can be.<br />June 1st is my first event since the injury. I’m swimming the Hagg Lake 2.4 miler out of pure curiosity to see how it will feel. Beyond that, I’m helping my wife reach her goal of a 5k, 10k, and a Half Mary this summer. There is also a dirty rumor that I will run the NYC marathon this year, but that has yet to be confirmed. Stay tuned.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com0tag:blogger.com,1999:blog-6174412366090371336.post-13007404818309891722008-04-09T15:26:00.000-07:002008-04-09T15:30:26.383-07:00Starting OverAs I read my last entry in my blog, the Las Vegas Marathon race report, I kinda smile. Up until that point, my last year was work, wife, train, race. The only things on my radar were prepping for the California 70.3, IM CdA, and building our estate winery. All of that changed on December 21st.<br /><br />The Reader’s Digest version of my holiday season was dueling head traumas and an extended stay in Portland’s Emanuel Hospital, specifically ICU. What my body and family endured for the better part of a month are things I would not wish on anyone. The net result was brain surgery and I have been recovering since.<br /><br />So here I am alive and kicking via superb trauma and neuro doctors. I went from the best shape of my life to damn near dying. Now it is time to start over.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com1tag:blogger.com,1999:blog-6174412366090371336.post-91961803772977774482007-12-08T08:37:00.000-08:002007-12-08T08:41:15.576-08:00Las Vegas Marathon Race ReportThe Las Vegas marathon was my last “A” race of the year, and capped off a year of great personal development. If I look back to February, I never even dreamed about undertaking the challenges of training and competing in endurance events such as Iron Distance Triathlons or Marathons. Fast-forward to December 2nd at 9:37 AM, and my life had totally changed in 9.5 months. No longer am I a gym rat that moves between free weights and elliptical machines, afraid to even jog the shortest of distances on a treadmill.<br /><br />We’ll address fear after the requisite race report.<br /><br />Melissa and I arrived in Vegas on Saturday morning to clear skies, high winds (near 30 MPH), and open arms as we stayed at the family house out at Lake Las Vegas. It was nice to not stay on the strip, as I had some other things to focus on while in town, and having the support of Jack (my Dad) and Melissa was very calming. Saturday was spent picking up my race packet at Mandalay Bay (the process was exceptionally organized for a race with 18,000 entrants), watching the Civil War football game, and snagging a massage at the Ritz’s Spa. After a delectable risotto and salt-crusted fish dinner at their restaurant, I enjoyed a final glass of cabernet or four and hit the hay.<br /><br />The alarm went off at 4 AM, and Melissa and Jack were less enthusiastic about being awake than was I. Being that my two days prior to race had included eating a bunch of pasta, white rice, and bread, I ate a small portion of Quaker Oates and had the “Don’t shit yourself during the race” talk with my stomach. After gathering all of my gear and nutrition, we headed down to the starting line in the back parking lot of Mandalay.<br /><br />We arrived with not a lot of time to spare, so stretching, peeing, and long goodbyes were not possible. I jammed into the front corral of racers, and clipped my nutrition belt, and the 2-minute countdown began. After the gun went off, it only took me one minute to cross the starting line, and I was off and running at around 8:30 pace as I tried to dodge the crowd.<br /><br />The thought crossed my mind that the last time I ran down The Strip, I was being chased…so this was a nice change. Having one whole half of The Strip to run on was great and finally allowed people plenty of room to set their own speed. After passing Caesar’s Palace, I began talking with Mike and Charlie. They were looking to run 3:30’s, as that was their time to qualify for Boston. I promised I would pace them until 20 miles, as that was my pace up to that point. They proved to make the race much more enjoyable and eventually they reached their goal…very cool.<br /><br />The temperature at gun time was 37 degrees, and it was not much warmer than that when at 10k we started what would be a continual ascent for 12 miles. Talk about a test of will! I did not know the profile of the course prior to the race, so this was a surprise to me. During the preponderance of my training, I was preparing for the speedy Cal International Marathon, but a last minute change of plans forced me into Vegas. Look below and check out the difference in profiles (I think I would have run a tad faster in Sacramento).<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglvSgGddDB_cTOcko9KBQ9M1OJqawFpPYZzSyw-6Wujt-5yNEiQYAP4efEtVYan9EY85v_-LawJ3jf7QjyMAvSSGgRjho7RFEkECxy0qWBMv28GVjGN4MORjzXg4LUUqk1o3ZxS0XtnEyV/s1600-h/vegas-elevation_01.gif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglvSgGddDB_cTOcko9KBQ9M1OJqawFpPYZzSyw-6Wujt-5yNEiQYAP4efEtVYan9EY85v_-LawJ3jf7QjyMAvSSGgRjho7RFEkECxy0qWBMv28GVjGN4MORjzXg4LUUqk1o3ZxS0XtnEyV/s320/vegas-elevation_01.gif" border="0" alt=""id="BLOGGER_PHOTO_ID_5141642507859717874" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl1i84TQZGhYYlfhuB2dea0-AGfv47kD9nKraRqmw-SvdAsfbqGLfSAhaA_1x0rfWFGlZTO7j0qVH3AfMOOecz0gYENdeQfffAI2daWFSHLQWCy336o7_KK1e11VQEo8YJln7b21UoVeLy/s1600-h/courseelev.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl1i84TQZGhYYlfhuB2dea0-AGfv47kD9nKraRqmw-SvdAsfbqGLfSAhaA_1x0rfWFGlZTO7j0qVH3AfMOOecz0gYENdeQfffAI2daWFSHLQWCy336o7_KK1e11VQEo8YJln7b21UoVeLy/s320/courseelev.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5141642679658409730" /></a><br /><br />The hill climb did not become an issue until mile 10, when I realized that my goal of hitting 7:45 pace or faster was not sustainable if I wanted to run a consistent race. Mike, Charlie, and I were bouncing along about mile 14 when the hill got the steepest and I began to hit the mental wall. Physically, I was golden, but mentally, I was not in a good place. I spent about 10 minutes upset that I was not going to run a sub-3:20 marathon as I would have at Cal International. Once my mental tantrum was over and I resumed relishing in what I could accomplish and not what I couldn’t, I resumed enjoying the clear desert views and thanking the nearly 250,000 course-side supporters.<br /><br />Cresting mile 20 felt unreal. It was all downhill from here, but my legs were definitely not in 7:15 shape as I rolled down the hill. My body told me that I was going to go no faster than 7:40’s, and even that was a challenge. At this point I did the math and realized that I was going to run a 3:31 whether I like it or not.<br /><br />All of my Ironhead teammates that I have spoken to said that true suffering in a marathon kicks in at or around mile 20. After reaching mile 21, my body began to feel pain that it never encountered before. A dull throbbing over my entire body stripped away all pretense as my race strategy changed from pace to survival. <br /><br />I refuse to walk as I reached the bottom of the last downhill section to be met with a narrow road joining with the slower Half-Marathon competitors from earlier that day. While the change to an uphill grade was minimal and having to dodge the other runners less than fun, it nearly broke my legs and spirit, as I had to push harder at that moment than during any interval I have ever done…only to knock out a whopping 8:30 pace. This continued through mile 24, and I was now officially experiencing things within myself that I did not know existed. With 1.2 miles left, I sprinted with everything I had and crossed in 3:31, which was just at 8 minute pace. <br /><br />Charlie met me at the finish line to hug me and tell me that Mike and he made Boston, and that they had me to thank. I was happier for them than I was sad for myself. 3:31 was not the best time for me, but given the 12 mile hill in the middle of the course, I’ll take it. This race was more about finishing and less about time.<br /><br />More importantly, completing this marathon was about fear. See, I am not an outwardly emotional person. Some of even my closest friends would call me stoic or cold. Maybe I am just a good Scottish son, and suffer in silence in the bad times, but the marathon took me somewhere new. While moving through the finishers area and getting my space blanket, I literally had nothing left. With all of my normal strength gone, I burst into tear as I was walking in circles. Sobbing like a little boy was something I had only done twice in the last 10 years, so why now? Maybe I was no longer afraid…afraid of failure…afraid of pain…afraid of doing the unknown.<br /><br />One thing I am know for sure I am not afraid of is my upcoming Ironman, and now it is on to build phase.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com2tag:blogger.com,1999:blog-6174412366090371336.post-41138892717077934702007-11-24T09:36:00.001-08:002007-11-26T20:48:49.433-08:0010k to GoWhile my blog postings have been infrequent, they all focus upon the central theme of my marathon training: combining enhanced fitness with increased distance. After completing my Half-Ironman in September, I found that what I began to consider normal training was no longer challenging and adequate. There are two reasons for this: (1) Coach Dave trained me for a specific level of performance, knowing that in the future I would be able to attack the pre-race preparation with more intensity, and (2) My brain no longer was afraid to push the envelope (i.e. fearing physical failure or injury). The final long run of my marathon training last Sunday took me to a new echelon where I again began to reconsider what I am capable of accomplishing.<br /><br />Sunday’s plan was simple: 20 miles. <br /><br />If I take a mental inventory, during my Blue Lake Sprint Triathlon training in May, I never undertook a bike ride of such distance, let alone run. The training schedule called for numerous 20+ miles jaunts, but bluntly, I was afraid that I could not ride that far. Fast forward 7 months.<br /><br />In the preceding weeks, Rachel (my training partner) and I had increased our distance steadily from 12 to 18 miles. While the new distances brought some self doubt and pain, I relished in the fact that each week I entered 2 miles of uncharted territory…the last 2 miles that were tacked on from the previous week’s routine. During my tempo work with various teammates, it seemed to be the consensus that the real suffering in a marathon began at mile 20. Up until Sunday, I had not experienced physical suffering due to distance or conditions.<br /><br />The weather report was not appealing: 39 degrees with a howling North wind along the Willamette River made the jaunt from under the Fremont Bridge to Oaks Park via the East Bank Esplanade taxing. The Chinese Water Torture rain began to grate upon me at the 4.5 mile mark, and I had to choice to either take my already-sopping-gear and borderline tantrum attitude home or push through it. I chose the latter and ran the lonely Esplanade hoping that my muscles would eventually warm up and allow my stride to elongate. The first 10 miles was at a leisurely 8 minute pace with my heart rate firmly in Z2, but my perceived effort was more like Z3 when accounting for the wind, temperature, and rain. After making the turn around near the Pearl District, I felt a burst of mental clarity, and the rain was no longer an issue. Even though the conditions were deteriorating by the quarter-hour, I regained feeling in my extremities and shifted me perceived effort to what I believed was Z4.<br /><br />After passing OMSI, I went against what my body was telling me and began to negative split the last 3 miles into the low 7 minute pace. During this last push, the suffering crept in. While none of the sensations debilitating, the aches and pains were amplified to a level I had not felt before. As I crossed the 20 mile barrier, the final 10K became the only uncharted territory left. I guess I can think about that while I taper.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com0tag:blogger.com,1999:blog-6174412366090371336.post-69019437185669181182007-11-13T08:37:00.000-08:002007-11-13T08:53:34.100-08:00Experiencing New Distances2.75 miles does not seem like a long way. In fact, as I get deeper into my marathon training regime, 2.75 miles has become an interval length. But this last weekend marked the first time in a long time that 2.75 miles really, truly, meant something.<br /><br />When you are a beginning endurance athlete, the last quarter of your total race preparation is filled with "my longest ____ ever's". In the spirit of redundancy, this last weekend was the longest run of my life. When I knocked out 16 miles two weeks ago, it didn't seem like that big of a deal, but something changed when I crossed the 18 mile barrier.<br /><br />My route was a dual out-and-back along the Willamette River from the Fremont Bridge to Oaks Park and back. The first out section had a consistent head wind, which forced the muscles to warm up very quickly. Actually, through the first 9.4 miles I felt great, practicing my long distance shuffle and keeping the pace negative-splitting by about 5 second per mile.<br /><br />On the second half of the run, I was joined by my good friend Drew, who is an exceptional runner and a New York Marathon finisher. He is a great running partner for the same reason he is a good friend...loyal and focused. We talked running strategy, and how to bust through those mental lows that invariably crop up during any run longer than 13.1 miles. Mine can in the last half of my 13th mile, but was short lived. The net result was a mix of excitement and trepidation as to what I would encounter when I crossed the 16th mile into unchartered waters.<br /><br />Instead of fear, I felt a fire lit within, and even though my stomach began to fire, the will to power through kept me going. After crossing the Steel Bridge, and I finally pressed stop on my watch, I could begin to relax. Damn, that felt really good.<br /><br />2 Hours 22 Minutes on the nose. PACE: 7:34<br /><br />20 miles next week, 1.25 miles of unchartered water.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com0tag:blogger.com,1999:blog-6174412366090371336.post-76405971149990379992007-11-05T09:44:00.000-08:002007-11-05T10:04:23.991-08:00Increased Fitness and a Sunday BonkEvery week that I am training for this marathon, I am setting new personal bests for mileage and pace. This week was no different, with a 45 mile week and my pace beginning to become respectable...dropping into the 7:30's at my longest distances.<br /><br />This week I completed two solid interval/tempo runs, one stellar track workout (running my eight 200m intervals at 38 seconds each), and one ugly and painful Sunday distance run.<br /><br />Sunday started out like any other long-run-Sunday. I met up with the Ironheads at Leif Erickson at 9 AM, but something was missing...namely my watch and heart rate monitor. Being that I was the only one going long on a lonely forested out and back, to not have my HRM was a bit much. I decided to take it out to six miles, turn around, and then log four more after the finish. This was a great plan, except for my knee and achilles being brutalized by the rocks on the trail. Some days, you seem to find all of the smooth patches at Forest Park, and others...well...you end up risking your health with every stride. Sunday turned out to be the latter.<br /><br />After finish my 12 miler at a leisurely 7 minute 29 second pace, I cruised home for a quick four miler with Dash the Dog. As we took off, I felt a bit weak, but just attributed it to my earlier run. At mile 1.5, I began to sweat like none other, and looked down at my shoes and said to myself, "Huh, I don't remember red sparkles on my shoes". Well, I then realized I was potentially headed for my first bonk of my marathon training. After arriving home, I was in a full-fledged shutdown, and ended up on the living room floor, sweating, light headed, peeling my clothes off to cool down. Melissa kindly brought me a recovery bottle and some egos with syrup. After about 30 minutes of sweating out every ounce of moisture I had in my body, I was able to stand up and resume my day. A shitty way to end a great week...yes. Good experience and a much needed reminder to each properly prior to half marathon distance running and longer...yes.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com0tag:blogger.com,1999:blog-6174412366090371336.post-59420505880039841852007-10-28T13:46:00.000-07:002007-10-28T14:10:24.634-07:00Marathon Training UpdateSo running is still the bane of my existence, encompassing 95% percent of my training volume throughout the week. When I first shifted my efforts from triathlon training to marathon, the running was monotonous at best and I did not feel myself getting any faster or fitter. Unlike cycling where I could at least hang with the strongest cyclists on my team, running was another story. I continually developed stomach issues and got dropped when attempting to keep pace with the Greyhound Pack, but my fitness is beginning to improve. While I eventually get dropped on the intense speed/tempo work, I'm hanging with the Pack 85% of the the time. In two more weeks, they may have a new member, all be it at the back of the Pack.<br /><br />So the last three weeks have been slowly increasing in volume from 35 miles to now nearly 50. Each week I put in at least two to three solid 7 mile interval sessions at Fairmount Loop that have boosted my overall speed significantly. As a matter of fact, I have set 5k PR's each week.<br /><br />Sundays are reserved for my long run, and I have worked my way up to 16 miles, which is mindboggling to me. If you told me a year ago that I would be running 16 miles under any circumstances I would have slapped you. You know you live a strange existence when you speak casually about the sort of training distances that I am becoming comfortable with...it is truly humbling. Today's run wound up to be 7 minute 35 second pace on trails, so I would imagine that my road pace without the elevation change would be a bit faster.<br /><br />This whole process of becoming a more competitive endurance athlete is the most humbling journey of my life. At points I find myself a spectator...almost in awe of what the human body can do when you remove the fear of pain from the equation. One thing that I have to come understand is that our bodies will tell us what our limitations are, and generally they are far beyond what our mind's perceive as acceptable. Pardon my etherial ramblings, but I am sure there are some of you out there you can identify.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com1tag:blogger.com,1999:blog-6174412366090371336.post-54963034664117101282007-10-12T14:45:00.000-07:002007-10-12T14:58:04.169-07:00Corre MuchoThe bike is awfully dusty these days...<br /><br />Since beginning my marathon training shortly after the Grand Columbian Half Ironman, I have been relegated to running shoes and Monday Master's Swim. Do I miss the bike? Eh, maybe just enough to actually wish I was spending half of my Saturdays climbing in the West Hills and time trialing at low cadence around Sauvie's Island. But alas, I must remember this is time to focus on becoming a faster, more efficient runner. Last night was one giant leap in that direct.<br /><br />A few of us Ironheads met up at the Fairmount loop for a nine mile session comprised of 3 minute Z2 rest/recovered followed by 1 minute Z4 bursts. I brought my buddy Drew along, who is a very strong "recreational" runner who works at Nike. Apparently, if you don't run 6:30 pace marathons at Nike you are relegated to plebeian athlete status. The group was Dave, Ann, Chris, Matt, Grant, Rachel, Drew, and me. Shortly after the first interval, I found myself holding on with the Greyhound Pack of Dave, Drew, and Matt. Chris and Grant, both absurdly strong runners, were gone (but not long gone), and we would not see them until the finish.<br /><br />This was my first time hanging with the Greyhound Pack of speedsters for the entire nine miles without getting dropped. The metrics for the run are as follows.<br /><br />Distance: 9 Miles<br />Time: 1 Hour 4 Minutes 15 Seconds<br />Pace: 7:08 average<br /><br />That was faster than any race I have ever run. Looks like all of this training is panning out. My next entry will be after a leisurely twelve miler at Forest Park with Rachel on Sunday.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com0tag:blogger.com,1999:blog-6174412366090371336.post-32575261404918835622007-10-02T13:09:00.000-07:002007-10-02T13:22:58.790-07:00MarathonI have been somewhat delinquent in my blog postings of late, but I have been harvesting our vineyard. The weather has been difficult to dodge, so we pick during short dry windows and pray for no rot. Needless to say, this is not conducive to training on a schedule, and luckily Coach Dave has let me free wheel since the Grand Columbian.<br /><br />With my Ironman only 9 months away, the marathon aspect of the races becomes more daunting by the day. To quell my fear, I have decided to do a marathon in December in Sacramento with a teammate from the <a href="http://www.themac.com">MAC Tri Team</a>. The <a href="http://www.runcim.org">California International Marathon</a> takes place on December 2nd, and the course runs from Folsom to Sacto.<br /><br />According to my coach, I have 85% of the fitness from my Half-Ironman necessary to complete the marathon with a solid time. Why waste all of that training and not cross off another goal of mine, right?<br /><br />The crazy part will be the lack of cycling and minimal swimming until the race is over. On one hand, I will miss the Saturday rides (and I bet I will sneak out to a couple of them), but I am excited to know what a marathon feels like. All of this is so wild, being that nothing seemed more unachievable than a marathon 6 months ago. The best part will be the increased fitness from running this race, and the confidence I will gain in my weakest discipline.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com1tag:blogger.com,1999:blog-6174412366090371336.post-60455994583095037862007-09-26T09:37:00.000-07:002007-10-02T13:28:21.326-07:00The Benefits of OCDOne of the most interesting aspects of racing triathlons of greater distance is the science of hydration and feeding. I am fascinated that competed in the highest level of collegiate athletics in the U.S. and South Africa, and was given nothing more than water or gatorade to fuel myself. <br /><br />As I delve further into this complex triathlon life, I have begun to refine what it takes to move my body over 70.3 miles at race pace. Being at bit of an obsessive compulsive personality is certainly to my advantage in this regard, as I follow my schedule to the letter. My only deviations occur when I begin experiencing physical cues that do not jive with my feeding plan. If it wasn't for pure Maltodextrin and Endurolyte powder, I would be one more racer who had to depend on the selections of each individual race. How one can train themselves effectively when their nutrition is constantly shifting? The answer is they cannot, because I have learned that you must practice your nutrition as the fourth discipline.<br /><br />Let me open my kimono and show you what I prepared for my first Half-Ironman in 88 degree heat, no shade, 3000 feet of climbing on the bike, and 1000 of climbing on the run.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiliOwKtp46vBbHxG3sFdOGiggWtNrXvSbS7Ng2yZJEX4wBOyaWBaorRkT6jpJ4DLZ9Fr97efyLCsNqPX83AFcH5OuVELRhmCg1s4ieyv9wBuZ4TV_7e_7T1H3OMc9J3E7Cpykl6de_P7o7/s1600-h/IMG_0048.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiliOwKtp46vBbHxG3sFdOGiggWtNrXvSbS7Ng2yZJEX4wBOyaWBaorRkT6jpJ4DLZ9Fr97efyLCsNqPX83AFcH5OuVELRhmCg1s4ieyv9wBuZ4TV_7e_7T1H3OMc9J3E7Cpykl6de_P7o7/s320/IMG_0048.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5114555909194325970" /></a>A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com1tag:blogger.com,1999:blog-6174412366090371336.post-47177103419859814972007-09-25T10:38:00.000-07:002007-09-25T10:44:41.378-07:00Back in the PoolSo last night was my first Master's Swim workout since the beginning of August. I was not overly excited for it, as my favorite coach Tomas was no longer leading our workouts anymore. Change in the routine...not my favorite when it comes to training. Yeah, yeah...I need to be more flexible.<br /><br />Not only was Tomas no longer leading the workout, no coach showed up at all. Dave, Ann, and I decided to snag the notebook with the morning workout in it and whored off that. I have to say I felt really strong.<br /><br />800 wu mix free, pull and kick<br />10 X 25 on 30 sec cycle<br />mixed set total of 12 X 100 with descending rest each set of 4, 20 sec/15 sec/10 sec<br />pulled between the sets, 400/300/200<br />350 pull cd<br />All 100's (yd) 120-125, pulls around 1:30/100 pace.<br /><br />TOTAL: 3500 yards<br /><br />This whole base training thing is for the birds. I find myself seeking out Ironhead's who have the 70.3 (Half Ironman) World Championships in a few weeks and train with them. To give you a window into the group of people that I train with, 6 of them are prepping for this race with likely Kona spots in their sights. These people are monsters.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com0tag:blogger.com,1999:blog-6174412366090371336.post-36840942176425620522007-09-23T14:29:00.000-07:002007-09-23T14:42:58.718-07:00Training without StructureI am a man without a country; more specifically, I have no races scheduled for the rest of the year and I am lost!<br /><br />Since March I have had training programs, race dates that were frighteningly close, and highly important training sessions. Once I crossed the finish line at the Grand Columbian, my thoughts were on what race I could sign up for next before the weather shuts me out.<br /><br />Since the race, I have recovered nicely, enjoyed a superb deep-tissue massage, and began training again. The most frustrating aspect of all of this is that I have no structure. Being a Type A personality, this free flowing model of training is uncomfortable at best.<br /><br />Coach Dave told me that I was not allowed to run after the race and to focus on swimming and relaxing. After two swim sessions, I decided that sucked and convinced my coach that I should be allowed to run. Once I got the blessing, I knocked out two 6 milers on Thursday and Friday, rode 45 miles yesterday with the Ironheads, and ran a very comfortable 10 miler at Forest Park with the Ironheads this morning. My fitness is definitely coming back and improving beyond what I entered the Grand Columbian with, as I was able to hold 7:40's comfortably this morning.<br /><br />Tomorrow I begin lifting weights for the first time since March, which will be a trip. I am not overly excited about spending my time in the weight room, as the last 6 months have been a great break, but I look forward to improving my strength after a successful season.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com0tag:blogger.com,1999:blog-6174412366090371336.post-22341592267009528592007-09-19T11:17:00.000-07:002007-09-19T11:28:24.092-07:00RecoveryNot much to report from the last few days. This is my first race where I actually had to recover, so I am learning the process as I go.<br /><br />Sunday was a travel day back from Grand Coulee, Washington, with much of the ride spent reflecting upon the prior day's events. Monday was back in the home office, with no pain left, but definitely sleeping very hard at night. Tuesday I felt like I could have at least undertaken a wee swim, but decided to enjoy a deep tissue massage to work out the kinks from the 2 months of training and the rigors of the race. According to Julia, my superb massage therapist, everything released well, and I am as good as new.<br /><br />I hope to get in a swim this evening, but nothing over 2000 meters according to Coach Dave. Looking forward to a ride this weekend with my Ironhead teammates, but will avoid the interval work (even though I don't want to).<br /><br />Here is a photo from the race, for your viewing pleasure. And yes, I do look like a NASCAR with my race uniform.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBida2VdtGp3Z6RU5eFbcs6KghZEnCwwjd-y7wPgNHxkba7l0rUX0BHexvcQj1ePNWmRrPbzAf1oF3vV6l3nh-JBkUhbtf1b5Zn_C5UJV7SIw0m3k84rEnRf__MG3IAdDEc_68MoXU28s-/s1600-h/IMG_0090.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBida2VdtGp3Z6RU5eFbcs6KghZEnCwwjd-y7wPgNHxkba7l0rUX0BHexvcQj1ePNWmRrPbzAf1oF3vV6l3nh-JBkUhbtf1b5Zn_C5UJV7SIw0m3k84rEnRf__MG3IAdDEc_68MoXU28s-/s320/IMG_0090.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5111982949877842802" /></a>A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com1tag:blogger.com,1999:blog-6174412366090371336.post-37026830742865723872007-09-17T11:40:00.000-07:002007-09-17T17:46:49.055-07:00Grand Columbian Half-Ironman Race ReportGrand Columbian Half-Ironman Race Report<br />September 15, 2007<br />Grand Coulee, WA<br /><br />The Grand Columbian Half-Ironman had been a goal of mind since I completed my first Olympic distance triathlon at Hagg Lake in July. Shortly after that race, I not only signed up for IM Coeur d’Alene 2008 and the California 70.3, but the Grand Columbian as well. While I felt that I was potentially biting off more than I could chew after only competing in my first Sprint Tri in June, but signed up anyway.<br /><br />Because of the longer race distance, I gave myself two months to train and attempt to acclimate myself to the increased training volumes requisite to prepare for the 70.3 journey.<br /><br />Once my taper week arrived, the race was no longer a goal…it was a reality. At that point I began to feel the first twinge of nervousness. During training, even the long five-hour BRICK workouts on Saturdays with the Ironheads, it all seemed academic. The heart rate zones and nutrition interlaced between interval training and race-pace-pickups at Fairmount Loop were to be tested in five days time against the clock.<br /><br />I arrived in Grand Coulee the day before the race to find that a large wildfire was threatening not only the surrounding hills, but whether or not the race would be run. Two months of training was to be all for not if Mother Nature continued to ravage the nearby hills. The noxious odor of smoke filled the air and visibility was decreasing by the hour. Race officials made a gutsy call to move the race course in hopes that it would put the racers just far enough away from the smoke that we could compete safely.<br /><br />The night before the race I checked my bike in at the transition area and retrieved my transition bags. After a large Mexican food meal, I attempted to sleep, and looked forward to my 6 AM wake-up call. While this may seem late, the Iron distance race began at 7 AM and the Half-Iron at 9:30, leaving me to race my entire run in the heat of the day.<br /><br />Race day temperatures were predicted to peak at 88 degrees. While I was not looking forward to running 13.1 miles in that heat, totally exposed, no wind, with two solid up-hills, there was little I could do about it now. After a pancake and oatmeal breakfast, I organized my nutrition for both the bike and run, and arrived at the starting line one hour prior to the gun.<br /><br />The mass swim start for the men went off at 9:30 and there was a tab bit of pushing and pulling, but nothing that was too vicious. Within twenty strokes, I could taste the smoke in the air as I breathed and began strategizing for the Almira Grade climb that greets you one mile into the bike. The water was in the mid-sixties and was fairly ho-hum. Being that this was my first race at this distance, I decided not the push my swim and excited the water just north of thirty minutes.<br /><br />T1 took place in a changing tent, which was a new experience for me. I noticed that my main competition was right there with me, so I was looking forward to actually racing them on the bike. After mounting my bike, I hung a left out of T1 and headed directly for the Almira Grade (which averages ~6-8% grade for a couple of miles). My strategy was to spin up the climb and not spike my heart rate, and to use my power reserves to catch people after I reached the top of the grade. About halfway up the climb, I noticed that I could not longer see the Grand Coulee Dam clearly due to smoke. I was still cruising along soaking up the faster swimmers who beat me out of the water. As I neared the top and was above the smoke, I decided to put the pedal down. The next ten miles were a series of sustained uphill rollers with one hell of a crosswind...this is where the interval training paid off. In retrospect, I could have given it a bit more here, but I feared killing my run. <br /><br />We did not get our first taste of a tailwind until mile fifteen or so. The rest of the ride was fairly straighforward (except for the bumpy HWY 155 which has been dubbed the Infertility Highway), with one more sizeable climb up the Million Dollar Mile, where I was able to pass and hold onto fourth in my age group. I ended up finishing in two hours fifty two minutes. For the record, the re-routed course was 58.3 miles and had 3000 feet of climbing.<br /><br />The run was an out and back along Banks Lake in the heat of the day. With two good sized hills to further deplete my energy, managing myself was the key. I saddled up next to another competitor who was running my same pace and we talked, all the while cognizant my pace and heart rate. This allowed me to forget about the creeping pain and exhaustion that were slowly setting in. My goal was to place high enough in my Age Group where I would qualify for the 2008 Half-Ironman Nationals, so I was checking everyone’s age as I ran. The heat was radiating off of the pavement and the wind was non-existent. My strategy was to run near the white line so I could at least get a bit of wind from the passing cars.<br /><br />At this point I realized I was still fourth, and that I needed to keep my pace around an 8:15 to maintain my position. After the turn around, my running partner began to bonk hard, as he had just finished IM Canada two weeks prior, and I took off on my own. Those last six miles were lonely, and I refused to look behind me. After the final uphill section, I turned for home and crossed the line with a smile on my face in 5:19:36 and with a spot sewn up for Nationals.<br /><br />It was a great day, and I cannot wait until my next Half-Ironman where I can actually race it with the knowledge I gained from this experience.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com1tag:blogger.com,1999:blog-6174412366090371336.post-60194342637304749422007-07-03T14:01:00.000-07:002007-07-03T14:15:27.057-07:00Lots of New StuffI have not been the most attentive blogger of late; then again, I'm sure the ten people who have viewed my entries haven't missed me.<br /><br />Since signing up for Ironman CdA 2008, I have gone on a Tri bender. Between the purchase of a Ceverlo Dual Tri bike with Easton Vista racing wheels and signing up for Ironman California 70.3 in Oceanside, I have been busy planning out my training for the next year.<br /><br />Looks like I may get the opportunity to join a local Ironman Team that has an unmatched record since 2004. It would be an exceptional opportunity to train with elite athletes and learn from their vast experience. I truly hope that comes to fruition.<br /><br />My training has been fairly straightforward over the last ten days or so, with some good intesity leading up to my race at Hagg Lake this weekend. This will be my first Olympic Triathlon, so I am interested to see how my body reacts to the long distance. My gut tells me it will enjoy the duration, but we'll have to see. Except a full race report on Sunday. No goals for this race.<br /><br />I did experience a bit of over-reaching myself (instead of the medical term over-training) last week after a killer bike ride with some friends out at Nike. We rode from the World Headquarters to Pumpkin Ridge Golf Course and back, hammering the flats and really pushing the hills. Most of the riders were CAT 2 guys, and were very patient with my lack of group riding skills and fitness. As my coach has told me...swim with swimmers, ride with cyclists, run with runners...and you will become better faster.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com1tag:blogger.com,1999:blog-6174412366090371336.post-83970106414596093652007-06-25T15:39:00.000-07:002007-06-25T15:53:57.385-07:00It's OfficialToday, I stopped dreaming and just went for it. Yes kids...I signed up for Ironman Coeur d' Alene 2008.<br /><br />There is no doubt that I had sweaty palms when I was entering my information into the online form. A few of my family and friends have made there doubts known as to the intelligence of partaking in said event, but I do not care. Any day I could lose the ability to walk, run, bike, swim, jump, etc...and I want to do all I can before those gifts fade away.<br /><br />362 Days left...I better get to work.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com0tag:blogger.com,1999:blog-6174412366090371336.post-3026348585838384102007-06-21T07:27:00.000-07:002007-06-21T07:39:08.831-07:00From Lumbering to RunningTuesday and Wednesday were focused on learning to run more than a 5k comfortably at a good pace. My first jaunt out on Tuesday night saw me hold an 8 minute pace for 5 miles. The terrain was relatively flat with one dip in to a little valley. Being that I like in a very hilly area, running on flat ground is very easy. My heart rate average 141 BPM, residing comfortably in Zone 3.<br /><br />Wednesday took me back to the same course, but I kicked up the intensity to my race pace from my first Sprint Triathlon of 7 minute 20 second miles. I was pleased to note that my active recovery the night before allowed me to hold a heart rate of 140 BPM even though my pace was 40 seconds faster per mile.<br /><br />During my first Tri, I felt horrible on the run, hence the reason I am focusing on improving my run fitness. Not only am I trying to carve out a bit more speed per mile; but, I want to feel a cruising sensation instead of pounding pavement like an elephant. This is still a work in progress.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com1tag:blogger.com,1999:blog-6174412366090371336.post-49732552641256618802007-06-19T21:04:00.000-07:002007-06-19T21:16:42.679-07:00Making Up for Lost TimeSo it has been quite some time since I have checked in, and the training has continued. I have hit a stretch in the vineyard where things are growing much faster than I can manage (this happens every June), and daylight savings time continues to save my ass.<br /><br />Here is a sampling of my training since last Friday…<br /><br />Friday<br /><br />2400 meter swim long course<br />30 minutes of light high repetition weights<br />10 minutes pilates abs<br /><br />Saturday<br /><br />1 hour 7 minute continuous hill climb ride with my buddy Drew<br /><br />Sunday<br /><br />Race pace 5k with my yellow lab, Dash<br /><br />Monday<br /><br />Master’s Swim with Coach Thomas and the Tri-Team<br /><br />400 swim warm up<br /><br />6 x 50 free <br />6 x 50 kick<br /><br />6 x 100 dolphin kick<br /><br />4 x 250 free<br />4 x 50 free<br /><br />4 x 50 swim head above water (sighting)<br /><br />TOTAL = 3000 meters<br /><br />Tuesday<br /><br />5 mile run at 7 minute 45 second pace on slight rollers<br /><br />Tomorrow will be some brutal swimming with the Master’s Team again and some weight, followed by a long bike ride with Drew as our wives do their book club deal.A.J.http://www.blogger.com/profile/09618421085976303843noreply@blogger.com0