Happy IronMan

I am still alive!!

2010-05-19T20:43:00.001-07:00

And, I kept my Ironman title this year....

I concede, that dropping the blog like a bad habit with 84 days to go was a cheap, no good, silly thing to do. But this year was an experiment, and the data is in.

I wanted to see if I could handle training, a new career, being a husband, being a dad, going to grad school, maintaining friendships, AND doing the blog. With all those balls in the air, I admit, I dropped the blog.

But, I did manage to do all the rest! Suffice it to say, the Ironman St George course is a KILLER. Hardest course I've seen, and my SLOWEST Ironman time. I finished in 16:11 and change, but like everyone else that day, super proud of finishing on an absolutely brutal course.

I'm working on a race report, we'll see how long it takes to put that together. Another semester of grad school started on Monday, so don't hold your breathe!

If you're still reading this after 3 months off... Thank you. :-)

84 Days and Counting....

2010-02-05T21:53:00.000-08:00

This one is going to be quick, as I am beat, but didn't want to skip posting today... Was on the road for work the last 2 days, and squeaked in a run when I got home today, as it was unseasonably warm and dry in Seattle!

I haven't even mustered the energy to plug in the Garmin to get the stats, but I know I did 6 miles in 52 minutes, which puts me a little less than 9 minutes a mile. I was hoping to go longer, but I was SHOT. Not feeling sick or out of sorts, just drained. Nutrition didn't help, though! I had a Sausage McMuffin and coffee for breakfast (I hate eating on the road!), a kashi bar for lunch, and 3 more cups of coffee on the road. AWESOME!

But, I got in the run, and didn't skip... And I got some Valentine's Day shopping done for Smokin Hot Wife!! She's going to love it.... And that is all I'm going to say. She is supportive, sweet, smart, and the best mom in the world, and she sometimes reads my blog, so the suspense will drive her nuts! :-)

86 Days and Counting... I'm back!

2010-02-03T20:09:00.000-08:00

Okay, I've been out for a while... But I can say that though my blog has suffered, my training has NOT. I've been on my game with cycling and running the past 2-plus weeks. I have also been putting to good use the Garmin Forerunner 305 that Smokin Hot Wife got me for Christmas. This thing is AWESOME! It takes some of the "iron math" out tracking the data from training, and it comes with a killer software program that automatically downloads and maps my workouts.... So easy, and great info! I've experimented with my running a little bit due to how easy it is to mix things up. So, here are my run stats for the last little while:

1/23: 3.5 miles in 32.17 minutes, avg. 9:14 minutes/mile. 427 Calories.

1/25: 7.38 miles in 1:01:33, avg. 8:20 minutes/mile. 899 calories.

1/27: 8.96 miles in 1:20:23 , avg. 8:58 minutes/mile. 1086 calories.

1/31: 6 miles in 54:00, avg. 9:00 minutes/mile. 624 calories.

2/2: 3.56 miles in 27:00, avg. 7:35 minutes/mile. 437 calories.

It also records my heart-rate, which is of interest to me, but not that interesting to the rest of the world....

Interspersed with all that is 2 swim sessions, 32 minutes each, and 9 cycling sessions between 90 and 120 minutes.

Overall, I am feeling great, and have been super happy with how my legs have responded to the running. Each of the above runs was outside on the street, not on the treadmill, which is where my running base has been so far. I was stoked with my last run, an attempt at speed work (not my strength). 7:35 minutes a mile felt good, and I felt like I could have maintained it for a few more miles. If the weather holds in Seattle, I'll be able to test my speed a little more....

I have been doing better on the bike than I thought, in terms of punching the clock. I know I need more work there, but I am more focused on it than in past races, and will work on volume a bit more going forward.

Swimming has had the least amount of focus this go around, but I am not worried about it... My last two races, I've been top 25% out of the water on the swim, which makes me comfortable. It has been tougher to get out to the pool, as I don't want to miss out on time with the Munchkin. I am pretty happy with the balance, but I know I need to find ways to sneak in pool time. It just won't be at the cost of good family time!

103 Days and Counting... And more fire!!

2010-01-16T21:36:00.001-08:00

Okay, I may be taking the fire thing about one post too far, but the flames are funny lately....

Anyway, today was a pretty good day.

Nutrition:

-Breakfast: Cinnamon raisin bagel with peanut butter, 2 cups of coffee.

-Lunch: Shrimp and asparagus fettuccini leftovers (homemade, no less!).

-Dinner: 4 pieces of pepperoni pizza.

-Snacks: Some chile/cheese and tostitos, half a bud light (wimpy, I know).

Training:

60 minutes on the treadmill. I thought I would squeeze in a bike ride as well, but never got around to it with the munchkin, who was FULL of energy this evening!

Started watching a scary movie with SHW, but had to stop it because she was getting a little worked up... I guess it isn't a good idea to have her watch The Shining for the first time at night in a 100 year old house! :-)

Back at it tomorrow!

104 Days and Counting...

2010-01-15T19:12:00.001-08:00

I am feeling a bit of momentum lately! I've squeaked in several sessions this week, and am not feeling like I've neglected Smokin Hot Wife, the munckin, or school...

Yesterday was a 90 minute ride, RPE 5.

Nutrition:

-Breakfast: Cinnamon Raisin Bagel with peanut butter, 2 cups of coffee.

-Lunch: 2 granola bars dipped in yogurt, one handful of trail mix.

-Dinner: Chicken Teryaki and white rice.

-Snacks: 2 cans of ensure.

I haven't gone back and calculated my total volume in the last few weeks, but I know this is the time it needs to start picking up. I haven't been too nervous about my fitness to this point, but I want to make sure I ramp it up over the next couple weeks to a higher volume. I am still glad we got the treadmill, but I am finding that this year the treadmill is more dreaded than the bike!! The bike the last few years has been my achilles heel so it is nice to feel more motivation there, but I am praying for some dry weather. Doesn't need to be warm (it's January, it won't be!), just dry enough to get outside in the neighborhood for some asphalt running mileage.

I also realize that the photo above makes me look demonic, I just didn't want to mess with the red eye in iPhoto (haven't learned that yet). Munchkin had fun talking to me while I was riding last night, and SHW snapped a quick photo!

105 Days and Counting!

2010-01-14T08:26:00.000-08:00

So it's been a couple days since I posted, but I am proud to say the training has gone well.

-Tuesday was a 90 minute ride on the trainer, RPE 5.

-Wednesday was a 33 minute continuous swim.

Diet has been good so far as well, but I'm a few days behind so won't rehash 2 days of meals... Suffice it to say, it's been more chicken and rice than M&M's and Beer!

Legs are feeling a bit sprung this week, but in a good way. I missed this feeling, that I've pushed it a little bit in terms of volume, but that there is still more in the tank. A nice place to be 2nd week of January!

109 Days and counting... And no flames today. :-)

2010-01-11T20:23:00.000-08:00

So a blog-buddy asked a question on my post yesterday on an issue that has to this point gone un-noticed by me... Apparently I am showing some pyro tendencies in my photos! I will claim that it is a subconscious effort for my "burning desire" to compete, and nothing more! But I will go at least one day without using a flaming photo... Instead we'll use a pic of the cutest kid ever!

On to the goods! Yesterday was a good day:

Nutrition:

-Breakfast: One Nutri Grain bar, one peanut butter granola bar, 2 cups of coffee.

-Lunch: One bowl of vegetable beef soup, goldfish crackers.

-Dinner: Two small buffalo chicken sandwiches.

-Snacks: Handful of M&M's, string cheese, and some wheat thins.

Training:

30 minute run outside, with the munchkin in the stroller. Pace was slow (9:54), HR was pretty normal for the effort (159bpm). But considering I was pushing the stroller on a pretty hilly loop, I am quite happy.

Today, I squeaked in another good day.

Nutrition:

-Breakfast: bagel with peanut butter, 2 cups of coffee.

-Lunch: Chicken/Sausage gumbo, with goldfish crackers.

-Dinner: BBQ pork, green beans and potatoes, and 3 pieces of corn bread.

-Snacks: Handful of M&M's, wheat thins, and string cheese.

Training:

-30 minute run at 6.5 mph.

-Off to complete a 60 minute ride at RPE 4...

Happy Training!

110 days and... Christmas!

2010-01-10T11:32:00.001-08:00

WOW! Another long layoff... The holidays certainly are glorious, but it makes it WAY too easy to lose track of training!

We are back, and hoping (planning, rather) on picking up the focus again. I hate to say it, but I kind of expected to drop off my training around Christmas. We had our annual Christmas Eve party with the gang, a quiet holiday as a family, and then had my mom visit for a week between Christmas and New Years. Overall, a WONDERFUL time!

It also served as a good mental break going into training in 2010, and yesterday was an awesome restart. Good diet, good training...

Nutrition:

-Breakfast: 2 nutri grain bars, 2 cups of coffee.

-Lunch: Can of chicken/sausage gumbo, goldfish crackers.

-Dinner: Hamburger and some Fritos.

-no snacks today (working off chocolate and beer from the break!).

Training:

-90 minutes on the bike, RPE 5, solid spinning effort, good cadence.

-30 minute treadmill run, 6.5mph.

-Lots of stretching!

Today is going to be an OUTDOOR RUN! I am excited, as it seems Seattle has dried out for about 24 hours... This afternoon we'll bundle up the munchkin and get some fresh air in the jogging stroller. It will also give me a chance to try out the new gift from SHW, a Garmin Forerunner 305!!

I lost my previous GPS unit in an unfortunate car accident (okay, I left it on the roof of my Jeep when I was driving to a bike ride and it got smashed in the street). This one has more features, is more user friendly, and is SMALL! I am stoked... And kudos again to SHW for being awesome. :-)

Here's hoping you all gave/got what you wanted to for the season, and are focused going into 2010!

127 Days and Counting... GO UTES!!

2009-12-23T21:34:00.001-08:00

Monday and Tuesday were off days... Not by design, just out of last minute changes in plans. Was feeling sick, got busy with work and housework, and just lost my mojo! Tough time of year to try and get into the routine, but I am glad I am trying a race earlier in 2010. It's a new wrinkle, and it really isn't bad to be training with all the awesome food temptations that come with the season!

Today, I got on the dreadmill for 30 minutes, 7mph after a "subtle" reminder from SHW that it has been a few days... I love that! She laughs in my face every time I try to talk her into a full IM, but she never lets me slack for long. :-)

It was also a joyous day in our household, as the University of Utah beat Cal in their bowl game!! 9 straight bowl wins, and a great way to close out the season... It was also gratifying to see that the PAC10 is 0-2 in their bowls so far, and the MWC is 3-0.

But the BCS works GREAT. It works almost as well as a drunk ironman, anyway.

My diet, as mentioned, has NOT been great the last week or so. SHW had her 27th (ish) birthday and we went out for a bottle of wine, and some awesome Italian. Veal parmegana, fried calimari, fried zuchini, cheesecake, and creme brulee. Cookies at home don't help, and we're currently working on a 5lb. bag of M&M's. Tomorrow is our annual Christmas Eve bash with the gang and their kiddos. Wing Dome, chocolate fondue, chips and dip, with plenty of beer and wine.

This is not a recipe for success! But it is a recipe for a great holiday season, and a pretty good reminder of what we have to be thankful for... Good friends, good family, good food to share with them.

I likely won't be posting tomorrow, so happy holidays to all! I hope you have fun with friends and family, and take some time off of whatever training takes up your days!

130 Days and LAZY!

2009-12-21T22:01:00.001-08:00

Not about training, about blogging... What's happened to me!? I used to be so good about my daily ramblings... Wait, no I wasn't. I guess I just wasn't this BAD! So, to catch you up:

Friday was a 50 minute ride, 10 minute run.

Saturday was a 30 minute run.

Sunday was a 65 minute ride, 20 minute run.

Monday was off.

As is the custom this time of year, the diet kind of takes a hit. My meals have been fine, but the cookies and the chocolates in between meals? They are awesome (and hard to decline!).

Some of my delay in posting is due to some good news our family got at the end of last week, that has been a bit distracting... I've kicked around the idea of grad school for the last couple years, and stumbled across a really great program at a great school. Wasn't sure I qualified academically, but after all my stuff was reviewed, I got the call Friday morning... I'll be a student at Gonzaga University, beginning January 12th!

I know this is another big commitment, and I am not sure if I'll do full IM after St. George in May (we'll see how this year goes), but I know I will at least do 70.3 races.... I can't give up cold turkey!! What else will I blog about? :-) If this year goes well with time management, we'll keep up the full IM schedule, but it is honestly a question mark for me now. I think subconciously I want to see how this year goes with a more modest training load (read: training as little as possible!), and if the race is still fun.

I think it will be. :-)

134 Days and Counting... And keeping it in the family!

2009-12-17T20:39:00.001-08:00

Ironman is definitely and individual effort on race day, but I consider it a team sport... The only reason I've finished is because Smokin Hot Wife, my mom, my kid sister, and all the other friends/family that either show up at the race or support the habit. It takes a ton of good people in your corner to get through it all, and I am very appreciative of all the great folks who help me move along...

Tonight, the munchkin got her first chance to REALLY help Daddy with his training! It can be a LOT of time away from family if you don't plan your training well, and since I don't want to miss anything at home, I'm often on the treadmill or trainer instead of going outside. Granted the weather helps with that decision, but it is fun to be able to do this crazy stuff and still be within sightline of my girls!

Tonight, baby and I did 55 minutes on the trainer (see above), followed by a 10 minute treadmill run at 1.1 miles (Daddy did that one solo, munchkin doesn't walk so good yet).

Life... is good. :-)

135 Days and Counting...

2009-12-16T20:22:00.000-08:00

Traveling for work today, so my workout was "hotel based." Read that as "a highly unfulfilling run on a 15 year old treadmill because the pool was smaller than a kitchen sink, thus unfit for lap swimming."

But, punching the clock again this week, just like we're supposed to!

Yesterday was a 30 minute swim, RPE 4. Arms felt GREAT. I also had one of my buffalo chicken sandwiches for lunch... Probably why the swim went so well!

Today was a 20 minute run on the hotel dreadmill, RPE 6, higher speed/intensity to make up for the shorter time (hotel gyms suck).

Ate pretty well today, but as is the habit after being on the road all day, dinner was a small step backwards. :-)

-Breakfast: Bowl of granola, 2 cups of coffee.

-Lunch: Last of the buffalo chicken from this weekend (only made 5 sandwiches this go around, instead of the 30 or so from last time!).

-Snacks: drank 1 can of mtn. dew on the road trip, and a chocolate chip cookie

-Dinner: Steak and baked potato, with a HUGE pile of broccoli, and 1 Bud Light.

Had a chance to talk to Smokin Hot Wife and the munchkin on the phone before everyone's bedtime(daddadababababphluupupfpppfpfpfpfffff), and now blogging my insanely exciting life for the world.

Today, was a good day. :-)

137 Days and Counting.... I'm back!!

2009-12-14T21:05:00.000-08:00

WOW! After I promised I wouldn't bail out and take weeks at a time off of updating you what I ater for breakfast, I went and did it again...

SO MUCH has happened since my last post! Okay, not really. I have been pretty consistent on the treadmill (moved up to 40 and 60 minute runs 3-4 times a week, from 30 and 40 minute runs), and eating well (oh yeah, more buffalo chicken sandwiches this week!).

I finally got the bike set up this weekend as well (it took long enough), and got in a ride today. 50 minutes of mixed effort (easy spin, hills, moderate effort) followed by a 9:30 mile on the treadmill. Gotta make sure I don't forget how the legs work coming off the bike!

Only two real things of consequence mentioning today other than training.

1. I did try to convince another person to run an Ironman, a weekly occurrance for which I have had to apologize to a few strangers and relatives.

2. I wrote our Christmas letter! I had put if off for about 2 weeks, but got it done so Smokin Hot Wife can get the World's Cutest Christmas cards out into the mail.

Back on the Wagon, see you tomorrow!

156 Days and Counting!

2009-11-26T08:39:00.000-08:00

Happy Thanksgiving Faithful Readers!

I've been out the last few days, and picked up a cold along the way... Not much for training this week, save for 60 minutes of running on the dreadmill. Other than that, it has been light eating (soup, crackers, and OJ), and relaxing.

That is about it for triathlon today; in the cheesy spirit of the holiday, I'll simply list the things that I am thankful for, in no particular order. As is my style, I am mixing the sincere with the silly, but I truly am thankful for all of this, and more.

-Smokin Hot Wife (SHW).

-The fact that SHW graciously allows me to refer to her as SHW all over the inter-web.

-The fact that SHW makes me smile whenever I think of her, how she knows what I like to eat for dinner, that she appreciates all my weird habits (including triathlon), her absolute honesty about everything, and what a fantastic mother she is to our munchkin.

-Cutest munckin ever, who always looks up and smiles in a way that makes you almost want to cry.

-A wonderful home, when so many go without even a roof over their head.

-The new roof we put on our house this past year, so now it doesn't rain inside on my family, like it did last year (we are in Seattle).

-Really good friends, new and old.

-Facebook. Seriously, it has helped find many of those Friends, new and old. It also lets me shamelessly brag about my baby girl to the world, complete with video evidence of her cuteness.

-The fact that some people actually read my blog. This is a labor of love, and not that pretty most days. I know, a stupid countdown in the title of my posts is NOT creative, but I am trapped by my habit.

-Smokin Hot Wife.

-Buffalo Chicken. Did you really think I would leave that out?!

-My parents. Taught me a LOT about being a good person, and continue to make sure that I remember you never STOP trying to be a good person.

-Every one of my sisters (there are 4).

-The fact that I never had a brother; I wouldn't appreciate my sisters as much.

-Smokin Hot Wife.

-Okay, maybe a brother would have been cool.

-Education, and the opportunity to make my life what I want it to be. I am not a victim of circumstance.

-Ironman. It saved me from myself.

-Treadmills and indoor bike trainers. Seattle is awesome, but it sucks for outdoor sports 6 months out of the year.

-The History Channel.

-Our Military, Police, EMS, and Teachers. All of them allow weenies like me to do things like blog about my hobby, with the type of safety and security that most of the world only dreams about.

-Awesome In-Laws.

-Crossing guards. Likely wouldn't have made it through puberty without them.

-Smokin Hot Wife.

-A country where we can argue, bitch and complain about politics, religion, health care, race, gender, sexuality, taxes, morality, technology, and anything else under the sun we feel like picking a fight over.... but still realize at the end of the day we wouldn't want to be anywhere else. And despite what the rest of the world thinks of us, they still keep showing up here!

-Canada. Also a great place!! I'm serious, I love it there. America should do less Canada bashing, and learn a few things.

-Did I mention Smokin Hot Wife?

Happy Thanksgiving Everyone!

161 Days and Counting...

2009-11-21T22:08:00.000-08:00

Quick post today... I am TIRED! I have no reason for posting a picture of a 747, it was just the first picture I came across in my files. I took it at the Anchorage, AK airport last year. I like airplanes, what can I say?

I did manage to get on the treadmill for 30 minutes today while the munchkin took a nap... She has a bit of a cold this weekend, and so has been a good napper. Two 2-hour naps today!

I ate fine today (an unnamed sandwich, WAS part of my diet), but added a couple beers. Smokin Hot Wife went out for girls night, so a buddy came over to watch some football this evening. For dinner, he and I had... Beef and Bean Burritos. They were awesome.

I am hoping to get the bike set up next week, and start getting some indoor "mileage" on the trainer. It is time to start riding!

Also, I took some advice, and I flushed the last of my chicken down the toilet. :-)

163 Days and Counting....

2009-11-19T21:16:00.000-08:00

Training:

30 minutes swimming, continuous.

Nutrition:

2 nutri-grain bars, 1 can of ensure, 2 packets of fruit snacks, 2 peices of buffalo chicken pizza, 1 buffalo chicken sandwich, 2 chocolate chip cookies.

HOW IN THE HELL DO I STILL HAVE BUFFALO CHICKEN LEFTOVERS?!?!?

Maybe a better question is, why am I still enjoying the leftovers? I am totally NOT sick of my creation, so can't emphasize enough that it is a winner.... If you like chicken, buffalo, and sandwiches.

I think tomorrow I am going to try a buffalo chicken omelette.

However, I feel the need to post something triathlon related today, so I am going to pry myself away from the crock pot for a few minutes

I am getting the urge to race. We got handful of silly race fliers in the mail yesterday; they weren't even addressed to my wife and I, but rather to the someone with the odd name of "Current Resident." I don't know who "Current Resident" is (I don't even know if its a he or a she), but we get lots of his/her mail. The race fliers were for some Thanksgiving Day races in Seattle, and for a "Marathon Maniacs" club. As my Smokin Hot Wife was getting ready to throw them in the recycle bin... I asked her to save them. :-)

So, maybe a few intermediate races to keep the winter interesting! Seattle Half Marathon is in a week and a half, 12k's of Christmas in Kirkland, Mercer Island Half Marathon in March... I'll need to add a few race sites under my A and B links!

164 Days and Counting... And a Recipe?

2009-11-18T19:39:00.000-08:00

Today is the Better Homes & Gardens edition of HappyIronman... As a foil to the usual workout/food babbling, I'll share the much-hyped Buffalo Chicken recipe. I am fantasizing that I'm publishing it "due to overwhelming demand," so thanks to both of you who asked for it! :-)

First, today's stats...

Training:

30 minutes on the treadmill, 6mph, 3% incline. I didn't have a long day today or yesterday, but I fancied this a bit of a "recovery" run. Nice and easy, and just getting back into the habit of punching the clock every day.

Nutrition:

2 nutri-grain bars, 1 can of ensure, 3 packets of fruit snacks, 2 peanut butter granola bars, 1 handful of wheat thins, 2 chocolate chip cookies, buffalo chicken sandwich, 1 bottle of gatorade (16.9 oz), 1 can of sprite.

Now to channel my inner Rachel Ray...

Ingredients:

-2-3lbs of boneless chicken breasts (I used 3 lbs, and it was too much for 2 adults; we still have leftovers)

-1 packet of powdered ranch dressing mix (.5 or .59 oz size)

-One 12oz bottle of Frank's Wing sauce (really, any wing sauce will do, but I found this at Fred Meyer, and Buffalo medium worked great; next time it's HOT!)

-Hoagie buns

-Crumbled blue cheese

Toss the bottle of wing sauce into the crock pot, and stir in the ranch dressing mix.

Drop in the chicken, and cook on low for ~6 hours (I did 7 for 3lbs.).

After ~6 hours, shred the chicken with 2 forks, and cook for an addition 1.5-2 hours on low.

When ready to scoop chicken onto buns, be prepared for not much liquid left in the pot; most of mine absorbed/evaporated, but it was NOT dry. We hit the sweet spot with timing.

Top with blue cheese crumbles.

Enjoy leftovers for approximately 2-3 weeks.

165 Days and... Buffalo Chicken

2009-11-17T20:43:00.000-08:00

You read that title right.... Buffalo chicken. I will explain in a moment, but first the stats.

Training:

31 minutes swimming; 2 minute warmup, and 29 minutes continuous, RPE 4 (rate of perceived exertion, for the new readers).

Nutrition:

2 nutri-grain bars, 2 peanut butter granola bars, 4 packages of fruit snacks, 2 handfuls of trail mix (cashews, almonds, peanuts, raisins, M&M's), 2 pieces of buffalo chicken pizza.

Okay, so now about the chicken... A few days ago I wrote about SHW and I are growing our curiosity with cooking, and doing much more at home. I am currently infatuated with the slow-cooker, aka CROCK POT. Part of that infatuation is that there is a laziness factor with the crock pot, and I think that appeals to my Manly side. Basically, I can put some BBQ sauce and some raw meat in the crock pot, turn it on, and in 8 hours I have a main dish for dinner. AWESOME!!

I actually put more effort into making something GOOD when I use my current tool of choice, but it isn't a complicated proposition. This last Saturday, I hit the absolute JACKPOT with my crock pot creativity. In several posts, I've mentioned the Wing Dome, a great wings & beer joint 1 mile from our house. Quite literally, a place where the wait staff knows us and our friends by name, and where our kids (the ones who can talk) also know the wait staff by name (it is pretty awesome to walk into a bar and have a 3 year old wave at the bartender and yell "Hi Jill!").

As you would imagine, we like wings. So, I tried a recipe for buffalo chicken sandwiches on Saturday, and it turned out AMAZING. Great flavor, not too spicy, and an awesome sandwich (also 578 calories per very generous serving, if you were interested).

Thing is, I think I made too much. Our meals this week:

Saturday: Buffalo chicken sandwiches

Sunday: Buffalo chicken sandwich for lunch, Buffalo chicken Pizza for dinner

Monday: Buffalo chicken sandwich for dinner

Tuesday: Buffalo chicken pizza for dinner

After all that, I still have more chicken in the fridge. I only started with a total of 3lbs., but I am starting to feel a little like I turned 7 fish and 2 loaves of bread into.... Buffalo chicken for 3,000 (I realize that may be blasphemous, but I say it in fear of how I managed to do this, not with pride).

I will again have sandwiches tomorrow for dinner, and probably Thursday and Friday as well. A normal person would be sick from lack of variety, but I am actually enjoying it. How many times at the Dome have I wished I could just eat wings for every meal?!

But if I get into next week, and I STILL have chicken left, I am going to be in serious need of religious guidance.

Or my own reality TV show...

167 Days and Counting....

2009-11-15T19:55:00.000-08:00

After our early start yesterday, we did manage to get on the treadmill... So, stats for yesterday and today.

Training:

30 minutes on the treadmill, 6mph, 2.5% incline yesterday.

35 minutes on the treadmill today, 6.6 mph, 3% incline.

We are both a little frazzled (Smokin Hot Wife and me) with our latest chapter in child rearing. We are trying to get the munchkin to put herself to sleep at night, and get used to waking up, then putting herself BACK to sleep. She has been a champ in every new stage she's entered, and this has been no exception. But, last night and tonight were a litte rougher than normal!

The Bug isn't much of a crier (she's pretty happy all the time), so when she does cut lose and cry, it absolutely breaks your heart! She is actually able to put herself to sleep, it is just a rough 10 or so minutes for mom and dad until she does....

In other news, I was trying to nominate myself for Housewife of the Year today. While SHW was at work today, I cleaed the kitchen, did 3 loads of laundry, cooked dinner, got my treadmill session knocked out, baked chocolate chip cookies, and did some grocery shopping.

I, haz mad skillz.

168 Days and Counting...

2009-11-14T05:54:00.001-08:00

With the weekend arriving, I thought I would be able to get up early today, and get in some treadmill time before the rest of the family got up! I am not regularly a "morning person" when it comes to training, but I am finding it easier recently to get some mileage in in the morning... Having a baby girl whose body clock that in no way resembles that of an adult with a career may have something to do with that! :-) But the odd hours practice has been good for me, and I've been able to capitalize on it.

But today, I only got half of the equation... I just got up early! She fell asleep at 6pm yesterday (2 hours before bedtime), and slept straight through til about 415 this morning. Momma fed her breakfast, and then went back to sleep (she works today), so Daddy took over! And in true baby fashion, once I had 2 cups of coffee to wake up 100%.... The little bug fell back asleep!

So instead of treadmill time this morning I am using the uninterrupted quiet to catch up on all sorts of important things..... Like 7 episodes of SportsCenter, playing games on Facebook, blogging, and shopping for my dream triathlon bike (which only costs $13,987, but is more advanced, and faster than the space shuttle).

I also started doing something to prepare for training season that I realized would be odd to the uninitiated... I started shopping for my running shoes. Not that I don't HAVE running shoes (see recent posts for base fitness training on the treadmill). I do have 2 pairs. But there something that runners and triathletes do that borders on hoarding. Once we find a running shoe that works for us, we buy them in unreasonable quantities, and store them. Why?

Paranoia.

What if Adidias stops making the AdiFusion Polar edition? What if Brooks discontinues the Forza Distance? What if K-Swiss stops manufacturing the K-Ona? What if another runner purchases all available colors and sizes of the Asics that I MUST HAVE TO BE SUCCESSFUL?!

We put in a lot of miles for training, and for those of us that love running and hate cycling, we put in even MORE running miles. We are super finnicky about the shoes that "work" for us, and are comfortable for our running style. When you find that ONE SHOE that works, you absolutely go a bit psycho to make sure you can get your hands on as many pairs as is financially feasible, without showing friends and family that you are mentally ill.

Most shoes are good for about 350-550 miles before the cushioning is shot, and the shoes are then ready for retirement as the pair you wear to mow the lawn. In my experience, I'll use two pairs of shoes for training/racing per season. I'm not acutally putting in 1000 miles, but I stagger the use of the two pairs so I have a pair of shoes that are "broken in" and sprung for the races. Nobody wants to wear a brand new pair of shoes to run 26.2 miles!!

So as I was watching my beautiful baby sleep through the 8th episode of SportsCenter, I was shopping on zappos.com for my current shoe of choice. I say current, because to validate every paranoid runner's fear, Adidias DID stop making the AdiFusion Polar edition. I used up the last pair available on the internet in Lake Stevens this past August.... But I did find a replacement! So, I am currently buying 4 pairs of shoes. Two pairs of K-swiss Keahou, and two pairs of K-swiss Ultra Natural Run. Oddly, the description of the Ultra says it is "ideal for world class triathletes."

http://www.zappos.com/k-swiss-ultra-natural-run-silver-black-orange

That begs another question.... Is this HappyIronman a victim of predatory shoe marketing, filled with delusions of grandeur that he can become said "world class triathlete," or is he just a simple old-fashioned Brand Whore?

Brand Whore. Totally.

170 Days and Counting....

2009-11-12T19:18:00.001-08:00

I rarely have any method to the madness for my photos anymore (I used to have them at least make sense), but I was flipping through our Honeymoon photos, and was feeling nostalgic... So, today it's surfing in Hawaii!

Today's Training:

50 minutes on the treadmill, 2.5% incline, 5.5 miles.

Nutrition:

2 nutri-grain bars, one can of ensure, one granola bar, 2 packages of fruit snacks, a handful of wheat thins, and a can of vegetable beef soup with goldfish crackers, and a chocolate chip cookie.

I was thinking about what to write today (I know, as bad as this is, I actually put some forethought into it!), and was feeling a bit stumped... And then, after my run, I was absolutely CRAVING wheat thins and cheese. Weird, huh? Not for me!

I have a friend who blogs, and he is an EXCELLENT writer... He is deep, meaningful, intellectual, and fluid. He is also super organized, and when he wants to reference a previoius post, he hyper-links that post into his current writing. I wish I was that organized! I tend to be more of a writewhateverpopsintomyheadandtrytobefunny kind of blogger.

I know I have written about food before, and how an Average Joe like me approaches the diet; if I had a hyper link I would put it here, but I don't (there's only 107 previous posts to filter through). My point is though, I am a creature of habit when it comes to food, and I have a pretty limited repertoire. Oddly, wheat thins and cheese are part of that routine, and since I was craving them today, I felt like I was REALLY getting ready for Ironman!! As I was scanning last year's blog, and my training diary for the previous 2 years, there was a TON of canned soup, and wheat thins and cheese. Literally, if I added up quantities, it would have come to just about 2000 lbs of cheese and crackers.

Having said that though, I think my nutrition this year will be better than it has been in the past. As a general rule, I have eaten well, but there is always room for improvement. Like a lot of people, Smokin Hot Wife and I used to eat out a lot; cooking was something we (she) did on Christmas. That grew into a slightly more respectable routine this past year, when I got fairly savvy on the grill outside. Burgers, steaks, chicken, etc., but with different marinades, sides, and seasonings. There was actually a pretty good variety.

Now, we have elevated our game! We've started getting about 99% of our food from the grocery store, and eating out rarely (I think that 1% comes from the Wing Dome). We still have some packaged stuff, soups, chips, and a few frozen foods, but there is a lot of home cooking going on. Even more fun, we're both getting into the game, and sharing chef duties a few nights a week.

Nutrtition to an athlete is similar to the gas you put in a car; the higher quality fuel, the higher quality the performance. So while that statement makes it sound like I live on organic herbs and tofu products, and will win every race I enter from this point forward, I am actually just excited to be eating more foods WE cooked, and less stuff processed in an industrial oven then scraped into a freezer box to be sold at Costco.

Will it make me faster? Seriously, it would take all the organic herbs and tofu in the WORLD to make me faster. I am one slow racer. But it will help us teach our daughter that more often than not, dinner comes from the kitchen.

And sometimes from the Wing Dome.

http://www.thewingdome.com/index_mm.cfm

171 days and Counting...

2009-11-11T20:00:00.000-08:00

Yesterday's information, today....

Training:

31 minutes on the treadmill, 6.3 mph, 3% incline.

Nutrition:

2 nutri-grain bars, 1 can of ensure, 2 BBQ beef sandwiches, Anniversary Chicken and Vegetables (creadted by Smokin Hot Wife, and delicious- mix of ranch, teriyaki, bacon, and cheese).

Today's information, Today:

REST DAY. I slept weird on my back, and it's bugging me today... Smokin Hot Wife got me a heating pad, though! I love this woman. Seriously.

Nutrition:

1 nutri-grain bar, one can of ensure, steak quesadilla, taco, bowl of granola, and a couple starburst (yup, halloween candy).

In the hopes of being slightly more interesting than the usual menu and treadmill routine, I got some inspiration for material today... I get Triathlete magazine in the mail (SHOCKER!!!), and I have seen a couple articles in the last few months on training for an Ironman. If you haven't seen an issue of Triathlete, it's honestly a lot like Cosmopolitan. While Cosmo is a monthly digest of CRAZY SEX THAT WILL ROCK YOUR WORLD and HOW TO LOSE 483 DRESS SIZES IN 12 MINUTES, Triathlete is just a bunch of ways to train for Ironman. But, I like it.... There are just enough differences in the articles every month to keep it pretty interesting, just like crazy sex and weight loss. :-)

Anyhow, back to Cosmo... I am not a pro triathlete. If you didn't know that, please see my lunch for today (quesadilla and a taco). So, I don't have 40 hours a week to train. Now that I am a daddy, and balance that with being a husband and an employee, time for swimbikerun is not quite as plentiful as when I started this stuff.

So the articles that jumped to the front of my mind were about training for an Ironman in LESS time than is considered customary... In general, that is about 20 hours a week for upwards of 4 months in advance of the race. For me, it has maxed out around 18 hours a week, but for 6 months. In a focus on quality over quantity, some plans advocate around 10 hours a week.

Now, I don't know that I can only do 10 hours a week, as I certainly don't possess the same physical gifts as other athletes... But it got me thinking. What if I scaled back the training volume, and did more short/intense efforts? That would be a BIG change, as I really enjoy the endurance work (swim and run, I tolerate the bike).

I am no stranger to mixing up training, as I've done it the last 3 years. My first race, I focused almost exclusively on swimming for 2 months. On my 2nd race, I added in a 70.3 in Florida as a warm-up, and did 100% of my bike training indoors (I didn't ride outside until I showed up to the race). Last year, I did about 90% of my training on bike/treadmill, and almost all of that was indoors (Seattle sucks for winter riding outside).

So, do we scale back some of the endurance effort? Honestly, I don't know... I do this because I enjoy the process, and frankly, the 3 hour training runs, the 75 minute swims, and even the 6 hour century rides, are theraputic. Working them in, along with all the other training sessions, is a fun challenge. It makes me squeeze the most out of every day, and I like how that has worked out, and the perspective that it brings.

But if you look at my race times... Well, maybe a little speed work is warranted. :-) I can't think of anything you can do athletically where 14 hours is considered "fast," and Ironman is no exception!

173 Days and Counting....

2009-11-09T19:53:00.000-08:00

It sure doesn't seem like very long til race day when I do this countdown thing... It feels like it was about 2 weeks ago that we were in Coeur d'Alene, worrying about the weather! I do have to admit though, that it is nice to have the race on the calendar this far out. It certainly helps with motivation, and having something to look forward to. And frankly, to have something to think about running indoors on the treadmill... Yuck.

Stats for today:

Training:

51 minutes on the treadmill, 6mph, 2.5% incline, 5.1 miles.

Nutrition:

2 nutri-grain bars, one can of ensure, 2 granola bars, 2 packages of fruit snacks, baked chicken fetticini, and one each fun size skittles/starburst candy (Still on the halloween leftovers).

I updated the links to the right for the A and B races for 2010, but after 2009, I am seriously re-thinking which one is going to be my A race. I REALLY enjoy the process of preparing for and racing the full Ironman. It is such an emotional and exciting process, and the culmination of all 6 months of effort NEVER disappoints. Race week is a blast, and the race itself is an amazing thing. But...

I found last year that as much as I enjoy Ironman, I am better at the 70.3 (half Ironman) distance. It is easier on the body, and though still painful, is a challenge that doesn't leave me limping gingerly for 4 days afterward. :-) My fastest IM time is 14 hours 31 minutes, and my 70.3 in August, on a tough bike course, was 6 hours 9 minutes. I was proud of both finish times, but in the 70.3 I felt like I had more in the tank, and could have pushed it a little more!

So, while I am much more proud of the full IM finishes (the distance, even when you've done it, is mind numbing to think about), I think I am a better RACER in the shorter distance.

And lets be honest, they are both still VERY challenging!

So, while this is the "off" season for most athletes, I am getting started thinking about how summer 2010 will shape up, and starting the "Iron Journey." St. George is May 1st, the first IM race of the year! That leaves June through September for me to evaluate where I really want to RACE!!

175 Days and Counting....

2009-11-07T18:36:00.000-08:00

I skipped posting yesterday, though I did get in some training time... It was an interesting day as I swam for the first time in 3 months! We joined a brand new YMCA by our house, and said goodbye to the disgusting LA Fitness... The Y actually has some neat programs for Little Miss Cara, including daycare and a kid's only pool, in addition to the lap pool. SCORE!

Training:
5 minutes warm up (300 meters), and then 25 minutes straight at an RPE 7 (rate of perceived exertion, scale of 1-10 if you are new to following). The effort was MUCH harder than it should have been (I wasn't going that fast), but I guess that is the price of 3 months of cookies, beer, and candy. :-)

Diet was okay yesterday:
2 Blueberry nutri-grain bars, one can of ensure, one bowl of granola, and a bunch of chicken wings with 2 Bud Lights (GO WINGDOME!!).

Today was a light/recovery day. My arms were definitely sore from swimming, though overall I felt good. I have been feeling twinges of what MIGHT be planar fascitis in both my feet (switched the shoes I wear to work, and that seems to have helped), and tendinitis in my left knee? Take those "diagnosis" with a grain of salt. I am not a hypochondriac, but the Smokin Hot Wife is a physical therapist, and is intimidating smart. She concurs with the possibility of both, so I am sensitive to going too heavy too fast with training. Nice and slow, just like my races!

Training:
31 minutes on the treadmill, 6mph throughout, and 3% incline.

Nutrition:
1 nutri-grain bar, one bowl of granola, 2 bbq beef sandwiches and a small handful of potato chips, and vegetable beef soup with goldfish crackers. I also tossed in a handful of Tootsie Rolls left over from Halloween.

177 Days and Counting....

2009-11-05T19:52:00.000-08:00

I am finding it VERY hard to get off the couch these days! But, I did a little better today on the diet... I was pretty inspired, and not by the regular stuff (good music on the radio, or an ironman clip on YouTube).

I have a great friend who has taken on a HUGE lifestyle change in the last 12 months, and is currently working on getting ready for a 70.3 race next summer. He has lost 87 lbs. in the las 12 months, and posted some before/after photos of his effots. Needless to say, it was impressive!

So, today's stats:

Training:

50 minutes on the treadmill, 5.2 miles, 2.5% incline.

Diet:

2 blueberry nutri-grain bars, one can of Ensure, one can of vegetable beef soup with goldfish crackers, a bowl of granola, a handful of pistachios, and a few Doritos, and a packet of skittles.

Lazy Ironman!! 6 months and counting...

2009-11-01T19:17:00.001-08:00

WOW!! It has been almost 3 months since I last posted... What happened?! New job, new baby, more travel, and less racing.

But today, with the change for daylight savings time, my internal clock also changed. Instead of it being November 1st when the sun rose today, my thought waking up this morning was verbalized by the Smokin Hot Wife.

"6 months exactly until Ironman St. George!"

I was super excited, but also a little nervous. I've eaten WAY more candy/ice cream/beer in the last 3 months than I have in the last 3 years. I took my "off season" a little to the extreme, and am coming in with a bit less fitness than the last couple years. But, I've been working on the dreadmill the last few weeks here and there, and in my first training session today, I was pleasantly surprised.

I have a few updates to make to this blog page to get it up to date, but all in all, the sentiment remains the same. I am a proud back of the pack athlete, and going for IM finish #4. I'll keep track of training and nutrition here, and make every attempt to not bore the snot out of those of you following. With that said, here we go!

Training:

45 minutes on the treadmill, 2.5% incline, 4.7 miles (about 9:30 per mile).

Food:

Nutri-grain bar, granola bar, 2 cups of coffee, baked cheese tortellini with red sauce, BBQ pork sandwiches with some potato chips, and a bucket of leftover Halloween candy.

See what I mean about bad habits since Lake Stevens?! Ugh... I have some work to do.

Is that all you've got?!

2009-08-17T07:16:00.000-07:00

So, I've been VERY lazy about sharing recently, but I wish to jump back on the wagon for those of you still with me! And if you're excuse the philosophical mumbo-jumbo, I'll explain a bit about my absence...

I absolutely enjoy triathlon, especially long courses (ironman and 70.3 distance). Why? They are HARD. I am not skilled, I am not fast, and I don't posess some of the natural gifts that other athletes do. The training is long, the distance is almost unfathomable, and the race itself is guaranteed to expose any flaws in my preparation. BUT I LIKE IT. I like that it is not an instant gratification; you have to put in months of physical and mental practice. If you don't, the race will chew you up and spit you out. You just can't fake it. That appeals to me.

BUT... for as much as I like it, I also need a break in the routine. After being in this for 3 years now, I've learned that there is a pattern to these breaks. The 4 weeks following an Ironman? I don't want $#!+ to do with triathlon! I don't want to train, I don't want to keep track of my equipment, and I don't want to plan travel/food/logistics for my race.

I DO want to eat ice cream/bratwurst/hamburgers/bacon/beer/cookies/beer/cookies/beer (smokin hot wife introduced me to the 50lb. box of Otis Spunkmeyer cookie dough at Costco).

But after a while, I need a break from that too, and triathlon again calls for me softly... she lures me back into my old, comfortable routine. That routine in 2009 was to do IM CDA in June (DONE!), take my break, and then come back and do IM 70.3 in Lake Stevens in August. That race took place yesterday, and this is a brief recap (if I get the itch, I'll write a full report and post that, but I have beer and brats calling my name first).

For starters, here are my stats:

Swim 35:12
Bike 3:24:15
Run 2:01:06
Total 6:09:13
Overall rank 541 of 1189
Division rank 52 of 111

A fantastic race for me! My goal was to try and go under 6 hours, something I have never done, and pretty lofty considering my full ironman times; I thought I'd be closer to 7 hours. But I came VERY close, and am very proud. Honestly, if I could shave 10 minutes off the bike, I'm there... and I STILL have a TON of work to do on the bike. It just isn't my best event, which does nothing except provide ammo to keep getting better!

The most fun part of this race however, was that my kid sister from Utah, who is brand new to triathlon, drove up to take part in this race. She has some guts to make a half-ironman her first race, but she didn't let that bother her! She did the registration/drive the bike course/bike check-in bit, and suited up for her first ever race on Sunday morning....

As a big brother/fellow racer this added a whole new element to the race. Not only was I making my own plans to hit the gas pedal in the race to see what I am capable of, I was worrying about my little sister! Will her bike chain break? Will she get psyched out on the swim (hell, will she get the crap kicked out of her on the swim, a "non-contact" sport)? Will she enjoy the race, or just be miserable? Can she handle the unpredictable weather in the PNW? I was in a strange place, the mindset of the triathlon spectator! Watching the clock, and staring up the course for hours desperately trying to find a glimpse of the uniform that I recognized, only to see her for about 4 seconds... then spending the next hours waiting for her to come back, hoping she was alright!

Well, as you probably know, our worries will wear us out if we let them... Control the variables you can, and then enjoy the ride, right?! Well, she did just that, and had a nailed it. Her first ever triathlon finish was a half-ironman! 70.3 miles, in 7 hours 26 minutes. She had a great day, and a great time... For proof, here she is smiling at the end!

CONGRATULATIONS KIDDO!!!!!

In other news, the smokin hot wife proved herself AGAIN as the world's smartest ironman spectator. Even with a stroller and an infant, she ALWAYS manages to navigate the crowd and the course and show up smiling and cheering right when you need her. How doe she do it? ESP? A crystal ball? Some magic powers reserved for beautiful, intimidatingly intelligent, triathlon-savvy babes? I don't know. But if you ever participate in a race, and want some support, you need to contact her. She's truly amazing people.

The REAL Real World

2009-08-10T19:24:00.000-07:00

This blog post has nothing to do with triathlon, per se, other than how most of us age groupers manage to fit this enormously time-consuming hobby into our lives... And how it sometimes takes a back seat.

My wife and I have been discussing day care options for when she returns to work in September. We have not put 100% effort into FINDING day care, as we are (like most first-time parents, I would guess), reluctant to face the reality of not getting to spend all day/every day with our cute little girl. But today we woke up, ate our Wheaties, and figured we would just slay the dragon and get things done. I actually had planned on doing a medium length run this afternoon when we had finished.

I did not run today.

Searching for a day care that you trust, it turns out, is a gut wrenching, appaling, eye-opener of a reality check. I know there are LOTS of really awesome and well-run day care centers in the world; this isn't a generic commentary on the industry. I can say with the utmost confidence, however, that we visited ALL of the worst that have managed to be licensed in Washington state.

It felt like we were touring drug-addict training facilities, and sweat-shop employee orientations.

In one facility, a disheveled "director" met us at the entrance, wearing sweatpants, slippers, and a giant men's shirt (she was not a man). She had either not bothered to comb her hair for the day, or I am just not up to speed on "director" hair styles. Based on the facility, I would guess it just wasn't combed.

On the tour she mentioned about 3 times for us to ignore the "dirty mess" because they "just hadn't cleaned up in a few days."

"Um, is that why it smells like rotten beef and cat piss in here?" I wanted to ask (but didn't).

Then, we went into the infants room, where one of the "teachers" was asleep on the floor. I know she was asleep and not dead, because she got up and started playing with a baby when she realized we were in the room. The fire exit was propped open by a crib with no fewer than 4 infants in it, and some lady was playing with another 2 kids just sitting on the ground outside. The "director" pointed at that scene, and said "That is our fire drill crib (WTF is THAT?!)... And Jane there, her English is pretty good." She said it with pride.

Then she asked the floor-sleeper if they had any room for another infant; oddly, after about 5 minutes of discussing it, they couldn't decide if they had an opening or not. Why the floor sleeper would know this info, and the "director" would not is still a mystery to me. I also wondered why she didn't ask "Jane." After all, her English is pretty good.

So, we went back to the front door, and politely asked for a rate sheet, as we had other facilities to look at. The receptionist gave us a rate sheet, and in a moment of full disclosure, told us they had recently had a violation with the state. Where a child was pulled over the fence. By one arm. By an employee who had worked there for one hour.

So, we looked at a LOT of day care sites today, and we did actually find one. The only one where baby girl smiled at the infant room teachers, and where they spoke intelligently and politely to us.

And did not sleep on the floor.

I also got a funny Facebook response to a shorter version of this rant... A friend said this reminded him of the movie Mrs. Doubtfire, where Robin Williams calls pretending to be a string of terrible babysitters. At one point he yells into the phone, "IT GETS BACK IN THE CAGE OR IT GETS THE HOSE!"

Yeah, it felt a little like that!

70 Degrees and Cloudy

2009-08-09T10:27:00.000-07:00

Is the current forecast for one week from today, for Lake Stevens 70.3! 10% chance of showers as well; I can live with all that... Hopefully it holds up!

I am starting to get quite excited for this race, as I have a bit of a different mindset going into this one. All my previous iron and 70.3 races I have had the mindset of "train to finish, and have fun." This will be the first time I am really going to push and see what I can do... I am hoping for sub-6, which for me is a pretty challenging goal. Not that I haven't tried hard in the other races, but when you're dropping a truck-load of money on plane tickets, hotels, food, etc. for a week long vacation, you want to make sure you finish the damn race! This one is in our backyard, so I am excited to see what I can do when I push it a little harder, with no pressure to live with the disappointment of traveling 2000 miles for a DNF.

We'll see what happens!

In other news, results for the swim on Friday were posted this morning...

I finished in 33:12, and #8 overall out of 51 (men and women), and #6 out of 13 in my division (men's wetsuit) in the 1.2 mile race.

AND

Smoking Hot Wife finished #13 out of 23 in her division! A SUPERIOR performance for her first post-baby race, AND her first open water swim in over a year.

Super Awesome

2009-08-08T08:16:00.000-07:00

My wife is.

We had our first "joint" race event tonight since our little angel showed up in May and started pooping all over the place! We went to Lake Meridian in Kent, and participated in the RTB Open Water swim race.

This was a bit of a warm up for me, as IM Lake Stevens 70.3 is on Sunday 8/16; this was a "back in the saddle" race for my wife, who just got her new Nineteen Pipeline (pink) wetsuit this past week, and needed to see how it performs (oh yeah, and she JUST HAD A BABY).

We both did the 1.2 mile distance, both finished strong, and had a ton of fun. For me, it was one of the rare times I have had to actually spend some time cheering for her! I popped out of the water, met up with our super supportive friends (Chantel, Stacy, Mike, Todd, Nolan and Cadence- THANK YOU!!), and got to feel some of the nerves that are inevitable when waiting for one's Super Rad wife to come finish her swim. About 10 minutes later, we saw the pink goggles, and pink sleeves on the wetsuit coming in to the beach! She crossed the finish line, and miraculously... didn't want to kick my butt for talking her into this garbage. :-)

Love you sweetie!

Going the distance....

2009-08-04T08:00:00.000-07:00

So, another 9.5 miles in the sun yesterday, and felt GREAT. No pain in the achilles, no trouble with maintaining my pace... A great day!

I've been feeling the itch to get some races on the calendar for next year, as the 70.3 series apparently opens registration all on the same day; August 3rd! But it is hard, as I am learning that training/racing, parenthood, career, and making sure to keep date night with The Best Wife in the World can be a tough balance! All in all, I know I will still get to race, and do everything else (love date night people!), I just have to balance my 2-year old enthusiasm for getting into races. I will often forget that it costs $225-550 per race, plus travel, plus hotel, plus food...

I wish this stuff was free!

50 miles in the sun...

2009-08-03T09:00:00.001-07:00

We had a GREAT ride yesterday!! Deuce, Chan and I hit Cedar River for 25 and 50 mile rides. Chan hit the first half of the trail with us, and hammered out her goal race distance; the relay in September is an Olympic Distance race, so it was cool to see her knock that out in her first long ride!

Then, Deuce and I did another 25, as he seems to want to get ready for Lake Stevens 70.3 in 2010... I think he's hooked! It was about 90 degrees out, so super nice, and the 50 miles total we did in about 2:45.

Then, we closed out the day with some burgers and pasta salad in the front yard, courtesy of the best wife in the whole world.... Who coincidentally, should be getting her tri wetsuit in the mail this week. IRONMOM!! :-)

Overall, a great day!

More fun in the sun!

2009-07-31T16:53:00.000-07:00

So... Last few days have been good:

-25 miles on the bike.
-1 mile in the pool.
-9 miles today running in the sun, NO PAIN in my achilles.

I also have arranged a "rivalry ride" for this weekend. Revenge of Dirty Thirty vs. All the Time Bad Ass Man Power! 50 miles on the Cedar River this Sunday morning... Not really a rivalry ride, but I will have Deuce and Chan along for the ride, and in riding, the more the merrier!

Weather continues to be great up here, so getting in as much time during the heat of the day as possible.... I don't get to train in the heat often, so taking as much advantage as possible!

Also, a note to the jerk in the Ferarri who shot me a dirty look in the cross walk today:

Your $200,000 silver Ferarri is not as cool as my $8000 silver Jeep, so drop the attitude. Also, my wife is hotter than your wife.

90 degrees!!! Awesome!!!

2009-07-28T21:23:00.000-07:00

So, back at it today, and I decided to test my fitness a little bit... It was another 92 degree day in Seattle, and NO ONE has air conditioning. I admit it gets a bit uncomfortable at times, but I honestly love that it feels like summer. We just don't get HOT up here that often, so I am enjoying it.

But enjoy it or not, running in 92 degree weather is hard. So I strapped on my shoes, drank a 64 oz. slurpee (thank you smokin hot wife), and went out to see what I could do at 23opm at the height of the day's sun.

Result? 5.4 miles, 48 minutes, and I felt pretty good.

It is going to continue being hot, so we'll see how a swim/bike workout goes tomorrow!

For now, I am going to sleep on an air mattress in my front yard! It got so hot up here that it is much more comfortable to sleep outdoors than in, so we put up the tent, moved the babie's crib in to the yard, and we are all set to be the most comfortable family in town!

A quick break...

2009-07-27T17:33:00.000-07:00

Got some family in town, and have been here for the weekend, so I took a break for about 5 days. I think it was well timed, as I am struggling with some pain in my achilles, and that is a new one for me... Not really injury prone, in general, and this doesn't appear serious. It hurt to walk up and down stairs after runs, particularly after my harder/faster runs.

So, a few days off, and a bit of rest for the legs. Along with a few beers and ice cream and bratwurst. I can feel my time for Lake Stevens getting slower, and slower and slower...

Good thing we do this for fun!

In other news, we have a "friendly" competition on the horizon, and another race to add to the calendar! There is an olympic distance race in Bonney Lake Labor Day weekend, and we have 3 gals, and 3 dudes doing a relay! I will swim, Deuce will bike, and Mike will run. For the ladies, My wife will swim, Chantel will bike, and Stacy will run.

It is the "Revenge of Dirty Thirty" versus "Badass All the Time Man Power" (title courtesy of Deuce). Should be fun!

I'm BAAAAACK!!!

2009-07-23T22:20:00.000-07:00

So, I was orbiting grandly in the gravitational pull of the couch this evening (been watching some science channel from there, too), when my smokin hot wife asked me a question.

"So, are you going to keep your blog?"

I love you sweetie.

YES, I am keeping the blog! And, despite the 3 weeks I took off after IM CDA, I have been doing some training to ensure I am prepared for Ironman 70.3 Lake Stevens. Swimming, biking (enjoyable outdoors, I have found), and some running. I actually ran my fastest 10k of my life 2 days ago, in 50 minutes 20 seconds. AmI going pro? No.

But, I decided I was missing the blog-o-sphere, and thought I better let you all know (okay, both of us) know I am still at it, fighting the good fight.

I... AM... IRONDAD!!!

2009-06-22T07:07:00.000-07:00

We did it! I had a great swim, and the weather AGAIN pounded us... Cold, wind, and rain, so the bike and run legs were not spectacular. We did do sub-15, so that is good, and I am very happy with everything. Thanks to my mom, my sister, my niece, and my beautiful wife and daughter for braving the weather to cheer me on! Love you guys, and I appreciate the signs and smiles!

Though I still enjoy IM, I have to say I would LOVE to do a race where it is 75 and sunny one day; I am 0 for 3. St. George, here we come! If it rains in Southern Utah, I may need to put the horse in the shed, and hang up the wetsuit and shoes. Or at least stick with 70.3 races, as I don't think I could give this up! :-)

Daddy and his girls are off to Yellowstone for a couple days of hiking and sightseeing, so we'll post some pictures and a race report in about a week... We also have Lake Stevens coming up in August, so I plan on continuing to bore the snot out of all of you. Thanks for reading!

Swim 1:12:12
Bike 7:24:11
Run 5:51:02
Overall 14:47:21
Place 1693 (out of around 2300?)

22 hours 42 minutes and counting!!

2009-06-20T08:18:00.001-07:00

SWEET.

Today, we drop off the bike and transition bags down at City Park, and then... Wait.

Waiting for tomorrow is hard! Wife, mom, sister, daughter and neice will make some fun signs down at the expo that the race crew will post on the course, I'll stroll through all the overpriced M-Dot merchandise (I already blew my budget on souvenirs the first day!).

Weatherman still says rain by 1pm on Sunday, but we have all the weather gear prepped and ready if the rains decide to punish us. We've done it before, we'll do it again....

For anyone with spare time on Sunday, the live race coverage is online again this year. To track my (or anyone else's!) race progress"

1. Go to http://www.ironman.com/

2. click on the Couer 'Alene race link

3. Track an athlete

4. enter last name, or bib number (my bib number is 502).

That is all from here, hopefully Sunday night or Monday morning I have some good news to post here!! For all the other athletes that are competing, good luck, and enjoy!

2 Days 10 Hours 43 minutes and counting....

2009-06-18T20:15:00.000-07:00

No kidding! 2 days and change!

CDA is great, hotel is great, transition is great.... All is great! Except for the damn weather man.

5 days ago it was going to be 80 and partly cloudy on Sunday.

Then 4 days ago it was rainy and 62.

3 Days ago it was 72 and isolated thunderstorms.

Yesterday it was 67 and cloudy.

Today is 62 and showers.

Seriously? You went to 8 years of college, watched "Twister," have NASA computers at your disposal and that is the best you can do?!

The upside is it still looks better than NY last year. I brought my magical waterproof cycling jacket, arm warmers, and at the expo today I got leg warmers, just in case.

In other good news, my bike rack spot is 4th from the end of a row! I will not be lost in the middle of a mass of high end carbon fiber and titanium worth more than my life...

And we're off!!!

2009-06-17T10:23:00.000-07:00

Oh, the magic of subaru...

4 days and counting!!!

2009-06-16T09:28:00.000-07:00

So I've been pretty run of the mill lately with posts, so decided to shake it up a bit and answer a question I got on race day prep... I will say I got in my last ride yesterday on the new tires and they are SWEET. Love them, and their interent reputation for puncture resistance! Hope I'm not tempting fate, but I need all the help I can get on the bike! :-)

Okay, so race morning... I get up at 3:45 for a couple reasons.

First, to eat some breakfast, and give it time to get digested and settle. That way I'm not swimming with a big floating ball of bagel and peanut butter in my stomach. Some people CRAM insane amounts of food in their faces on race morning; I eat my regular breakfast. I can chow down on the bike, so no need to overfill the tank.

Second, the transition area opens in CDA at 4:15 am this year (if I remember, it was 5am the last 2 years), with body marking starting at 5am. I am a firm believer in CONTROL THE VARIABLES YOU CAN, and that includes gettting to transition to get my bike, gear, bags, and body marking done before 2300 other people show up. I honestly like to have piece of mind, know my stuff is together, and relax and enjoy the atmosphere before the swim instead of rushing around and feeling panicky, trying to find a bike pump and a port-a-john that doesn't have a line 300 people deep.

I am no expert, but I know what works for me, and skipping out on 45 extra minutes of sleep is well worth the price of enjoying the morning.

I also have the luxury of staying about 1.5 miles from the transition area in CDA, so it is a short walk to get there. Depending on where people are staying (we were way out in Liberty Lake in 2007, a 30 minute drive), you can adjust your schedule accordingly. My only piece of unsolicited advice is that whatever you do, give yourself time to enjoy the WHOLE experience. Crazy as it sounds, it goes fast!

One more cheesy photo for my positive imagry for the week... :-) This was Lake Placid last year, where we raced in a monsoon, and the 200 mile bike course, all uphill (kidding... kinda). You'll notice I didn't blaze through the course (uh, just shy if 16 hours!), but I finished, lucid, and with a smile on my face.

Sweet.

6 Days and counting!!

2009-06-14T10:26:00.000-07:00

And I am sleeping REALLY well (thank you baby girl and smokin-hot wife!). I am having no trouble knocking out 9 hours a night, and am worried I am getting a little lazy! Race day requires a 345am wake up call, but I've never had any problem with that, so not really concerned...

I had a 90 minute run to squeeze in yesterday, and got it knocked out no problem... 90 minutes, 9.5 miles, and felt great all the way. Eating about 2 GU's an hour, and washing them down with Gatorade, and no issues with the stomach.

Oddly, I can eat about anything on the bike, and as much as I want (shot blox are my tool of choice), but tri-berry GU seems to be the ONLY thing I can do on the run. I actually ran out of GU 2 weeks ago, and tried shot blox on my run. The payoff? A raging case of adult-onset O0psicrappedmypants. I had to cut my run short, and perform a slow, focused, walk back to the house to avoid embarassing myself at a major intersection in Renton. :-)

I still have a 3 hour ride to sneak in, and was going to do that today, but we had an impromptu celebration (not for IM, just a shindig for the sake of a shindig) at the Wing Dome last night. Thanks to Eli/Emy/Marli/Brenna/Chan/Cadence/Todd/Stacy/Nolan for one last night of beer and wings before race day!

Looks like the ride will wait until tomorrow, and then it's pack, drive, and swim in Lake CDA on Thursday! And all the while, all I will be thinking about is finishing... Hopefully with the sun still up this year! :-)

8 Days and counting... 502, are you ready

2009-06-12T07:26:00.000-07:00

502 is READY!!!

They released bib numbers for Ironman Coeur d'Alene in the last day or two, and in what appears to be an age-group related phenomenon (I was in 25-29 for 2 years, now in 30-34), I pulled a low number, 502. Last year in New York I was at 300 even, which gave me a SWEET spot on the bike rack, RIGHT on the end of the row! I didn't have to wade through a mass of 30 other bikes with riders to get to my spot. I think some people were mad ("What is THAT POSER doing with the best bike spot in all of Transition!?"), but it was awesome. Even if I don't end up with the perfect spot, it should still be easy to find...

I got in a nice, solid swim yesterday, 30 minutes continuous. Then, it was off to Lowe's and Home Depot to stock up for a few house projects. I have one more 3 hour bike ride to get it this week, and a 90 minute run, so we'll see which gets done when.

I have always been pretty flexible around training, and don't get too worked up if I have skip a session, or move things around. This has proven helpful since baby girl arrived, as there are times when I just can't (or don't want to!) get away, even with the awesome weather we've been having. She is so darn cute! But I have still managed to punch the clock the majority of the time, and she is good about letting mommy and daddy sleep.

We'll see in 8 days and some odd hours if daddy punched the clock enough this year! :-)

9 Days and Counting!!

2009-06-11T09:18:00.000-07:00

So yesterday I got in a very short brick... 45 minutes on the bike (all hills around the house), and then had a 3 minute transition to the run, and did 45 minutes, again hills around the house. The legs felt great yesterday, and I was able to work out the "wierd" feeling getting off the bike in about a half mile of running, AND I managed to keep my pace reasonable. I have the tendency to to go WAY too fast off the bike into the run, and get super tired super fast. Score one for restraint!!

This workout was also my first chance to test out the trusty Roo (bike) after it's tune up and rubber overhaul. I have to give some props to Center Cycle in Renton, as they got me into the shop and completed the work in 24 hours (REI, 2 weeks? Seriously?). They did an AWESOME job; shifting smooth, brakes back up to snuff, and my new tires rock. I asked for some puncture protection and mileage without breaking the bank, and they seem to have delivered in outstanding fashion!

I had a chance to talk with my mom last night too, who is roadtripping up from Utah with my baby sister and my brand new niece. It is exciting to have a bit of a cheering section at the race! My oh-so-cute-and-supportive wife has been there the last 3 years (love you baby!), and this will be my mom and sister's 2nd IM cheerleading experience. It makes a WORLD of difference to have some friendly faces to look forward to on the course. It gives you a huge emotional boost, and frankly, is WAY more exciting that just counting off the mile markers (that loses its appeal after the first 100 miles or so).

Plus, my wife is good for a couple kisses out there, which seems to be WAY more effective at passing the miles than GU and Gatorade. :-)

11 days and counting...

2009-06-09T09:05:00.000-07:00

Yesterday was a nice, sunny day in Seattle, 75 degrees out.... sweet! I did a long-ish run, with 11 miles in 1 hour 42 minutes. Nice easy pace, and the legs felt fantastic.

I also took the trusty Roo (my bike) to the good folks at Center Cycle in Renton for a race prep tune up, along with new tires for puncture protection! I am a slow cyclist, so any time lost to changing flats gets compounded... I am a firm believer that if I overprepare, and overpack (to the tune of 4 tubes, a pump, and 4 CO2 cylindars), then I won't need any of it! But the minute I leave any of it behind? SMACK!!! 10 flats, and 2 blown tires.

Maybe not, but it sets my mind at ease and lets me focus on other stuff... like pedaling and eating!!

Overall, still feeling good, and despite me feeling like I have done less work this year (i.e., less running volume, but more cycling), I am actually 3 lbs. under my race weight from both 2007 and 2008... Odd, but the body feels good.

I'll start tapering this week, with shorter sessions, and in lieu of long days, I'll be doing TONS of visualization. How I'll swim, what transitions will look like, how I'll pace, and what it will feel like to finish with my wife/baby/sister/mom/neice there for support... You know, all the good stuff. Thus, more positive imagery above! :-)

12 Days and Counting!!

2009-06-08T09:13:00.000-07:00

I got in a 35 minute swim yesterday, followed immediately by a 35 minute, 4 mile run. Not a super long day, but I am gearing up for a long run today; going to be nice out again, and I want to capitalize on that.

I also got to play bike mechanic yesterday, as I took Heather's bike out of the garage, and put it together on the trainer inside! She is getting the itch to make her comeback, and wants to be able to get some bike mileage in... Way to go Iron Girl! :-)

Speaking of Bike Mechanic, I took mine in to my regular shop yesterday to get a final tune up before the race... They said I would have it back by Wednesday. Then I got a message at 8pm last night that it won't be done until Wednesday 6/17! That is the DAY WE LEAVE FOR COEUR D'ALENE! I need to check with them and see what is possible, and may need to do some research on where other bike shops are around town. I thought I would be okay taking it in at this time, as the STP (Seattle to Portland) ride isn't for another month, and THAT was what threw a wrench in things for Lake Placid... No worries though, the tune is a precaution, and we still have 10 days to find something; worst case scenario we join the hundreds who will get a tune in Idaho from the awesome shops that work overtime to accomodate everyone.

14 days and counting!!!

2009-06-06T09:49:00.000-07:00

Baby Girl is very relaxed about the two week countdown... So is daddy! Feeling darn good about things, and getting in some solid work to make up for the sick time, hospital time, travel time, baby-watching time....

Holy crap, that is a lot of time NOT training in the last 20 weeks!! Am I really ready?

Well... I really think so. I told a friend this week that we weren't out to win it this year (or any year, for that matter), and I have put in more time this year than last. Plus, I don't have 111 miles of straight mountain climbing on the bike course (damn you Lake Placid). So, I feel good. NOT overconfident, just good.

In the last three days I got in a 68 mile bike ride in 4 hours, and another medium length run (9.3 miles, 85 minutes), and a 58 minute swim that just felt AWESOME!!

I have also been following a few blogs of fellow IM folks, a few of who are training for their first IM distance race. It has been cool to hear them ask the question that I had 3 years ago...

"What happens when this is over? What will I do with an extra 10-20 hours a week of extra time?! "

Hopefully, you find that you're hooked, and keep on keepin' on! We all have our reasons... :-)

18 Days and Counting!

2009-06-02T21:30:00.000-07:00

Officially getting super stoked for race day... that is the funny thing about this "hobby" we call Ironman. You sign up 365 days in advance (you have to, the races sell out in a matter of minutes), you mark your calendar, you train for more than half the year to be able to do it, you answer a million questions from friends, critics, aspiring racers, family, and strangers.

Think there's any build-up to this thing?! I love it though, it makes the day THAT much more special, no matter what happens. It is an awesome feeling to have dedicated an entire year to get to the point where you toe the line and get to compete. Finish or not, every step of the year is really great.

So, I have still been a bit hit and miss with the blog since baby girl arrived, but I am happy to report that I have stayed focused and been getting in my mileage.

Sunday, I got in a 7 mile run in 1:01, and followed it up with a solid 45 minute swim in the pool.

Monday was an off day, the first one in 6 days, to get some spring back in my legs.

Today was a long-ish run at 2 hours, in the HEAT. I loved it. :-) I am still optimistic that with Ironman #3 we are actually going to get nice weather!! (see IMUSA monsoon picture above)

I've had the chance to get out and bike/run in the tremendous weather Seattle has dished out recently, and am relishing it.

Things with the family (I also love saying that!) continue to go well. We have established a system of each getting some sleep, and baby girl treats us pretty well. Being a daddy is great!

Now, about her swim lessons.....

21 Days and Counting...

2009-05-30T07:26:00.000-07:00

Holy smokes, 3 weeks to go!

I know, I have been out of cyberspace for about 9 days, and for that I apologize... I am happy to say we got through the stomach flu, despite losing 7lbs. in 24 hours. YUCK. But, we got the 7lbs. back (I drank a lot of apple juice and ate some ice cream for "recovery"!!).

Since last Monday, I have managed to squeek in a 45 minute swim, a 100 minute run, a super fast 7 miler (60 minutes), a 2 hour ride, a 30 minute swim, and an 80 minute run. On the docket today, another 30 minute swim, a 3 hour ride outside (going to be nice out!!), and if the legs feel up to it, a 60 minute recovery run.

So, we lost some traction with getting sick for a 2nd time, but I feel strong, and am still confident that we have a sub-17 in the tank.

Despite all the triathlon talk, baby girl is doing AMAZING. She is figuring out day from night, eating well, and seems only to be fussy when she's hungry. How did we make a baby this cute?!

Swine flu, and counting...

2009-05-21T10:41:00.000-07:00

Ugh. Okay, not swine flu, but man am I sick. Have been for a few days. I lost 7lbs. in fluids in 24 hours (um, I was not sweating either).

SO, though I really need to get in some long days, I am back to recuperating. A few years ago I would be freaking out, but after 5 weeks off last year for bronchitis, I am still very confident. I think we're cutting it a little CLOSE (bronchitis was 10 weeks out LY, not 30 days!), but let's be honest. I ain't gonna win the damn thing, sick or not. :-) Sub-17 is still within reach! I am posting a positive racing picture above to keep myself thinking positive...

34 Days and Counting...

2009-05-17T21:50:00.000-07:00

So I skipped a day of writing, but admirably, did NOT skip a day of training. It wasn't specatacular yesterday, but I got in a solid 30 minute swim in the morning.

Today, did 9 miles in 80 minutes, and felt really good. I put down 4 GUs and 20 oz. of water, which was good. Today was warm in Seattle (75 and sunny!), so it is a mental win to get in some training in the heat. I am operating under the assumption that it will be warm and sunny in CDA in June, though I have been wrong before... :-)

I continue to find ways to shoehorn in training despite LOTS going on, and it is a pretty good confidence builder that with all the distractions that life tosses out, I still feel good physically. Plus, I still love being a Daddy (surprise!!), and it looks I can be Daddy and Wannabe Ironman at the same time. :-)

FAILURE IS THE PATH OF LEAST PERSISTANCE!!!

36 Days and Counting.....

2009-05-15T22:17:00.000-07:00

I got a note from my younger sister today that I haven't been as diligent with the blog as I initially promised, so I am making a special effort to post today... Thanks Anna!

My eating continues to be good... Oddly, having the baby makes me pay attention to my food more, mostly because I squeeze in my meals when I can, and knowing I can't just eat when I feel like it, I am doing quite well. I also weighed myself today, and am down to 147. My race weight the last two years was 145, so it seems like the volume, though it feels low, is on track, and my nutrition, in addition to feeling on track, also seems to be verified by the scale.

Today was a tough training day, mentally. I got in a 2 hour run, and actually got to do it outside. About 65 and sunny in Seattle, so can't complain about that (in honor of that, the jeep photo, as I am stoked to get the top off soon!). Was just tough mentally; didn't feel focused, and couldn't keep my head in the game. Proud to say I did gut it out, and got it done... Legs felt sprung for about an hour afterwards, but after a bit of stretching, they felt just fine.

The year seems to be going ridiculously fast, with only 36 days to go?! I feel pretty good about training so far, but am going to have to be pretty strategic about my time in the next month to get in both some long sessions, but ample rest and recovery. We'll see how it goes!

39 Days and Counting... Can it be true?!

2009-05-12T21:58:00.000-07:00

Yes, it can. Calendars do not lie!

For all of you (okay... both of us) following the blog to this point, you've noticed that I REALLY fell off the wagon of posting in the last 10 days or so. With baby girl showing up to the party, time has been at a premium, but I am very happy to say I have been productive. At least what I would consider being productive!

Last Saturday, I got in a 2 hour ride with my buddy Deuce; sunny weather, a riding parnter (rare for me!), and some bratwursts on the grill afterwards.

Sunday was Mother's day, so I did... Nothing to do with Triathlon. :-) Took care of brand new mommy, and relaxed!

Monday, got in an 80 minute run, pretty brisk, and hashed out 9 miles.

Today, I got in a 30 minute swim, and 60 minutes HARD on the bike, on the trainer.

I am managing to still squeak in training, though I am finding that my sessions are shorter (only so many hours in the day), and I am fine with that. I have found in the last week and a half that I can kill 2 hours without noticing it, just sitting on the couch making faces at Cara. I am a diaper changing machine (in that I like it, not that I change them all!), and tonight I had my first incident of Cara peeing all over the changing table after I had wiped her clean and turned away to toss the dirty diaper. I thought only boys could pee sideways?!

Anyhow, I feel good about training, will find ways to keep it going, and am loving being a daddy.

Ironman, here we come!

43 Days and Counting...

2009-05-08T22:09:00.000-07:00

Back at it today!

-Breakfast: Whole wheat bagel and peanut butter, 2 cups of coffee

-Lunch: Turkey and provolone sandwich on whole wheat bread, one can of coke (helps me not fall asleep with baby girl in my lap!).

-Dinner: steak and lobster, some green bean and carrots, and 3 (okay, now 4) glasses of wine. Excessive? Yes. Awesome? Oh, yes.

-Snacks: None!

-Training:

10k run at race pace, and did the 6.2 miles in 51 minutes. Pretty good!

In an odd twist for me, I actually have a friend coming on a bike ride with me tomorrow... In 3 years of training, I have done all of it solo, save for the training/racing I did with my smoking hot wife last year for IM FL 70.3. My buddy Deuce is headed up to Ren-Town to hit the Cedary River Trail with me. I am really excited to have some company on what is admittedly the least favorite part of racing/training for me.

I have bribed him with BBQ afterwards at the house, and the chance to meet my adorable baby girl, but he is up for the challenge!

45 Daddy... I mean Days... And Counting!

2009-05-06T21:32:00.000-07:00

Okay, so I have been offline, and (predictably) not training since last Friday. We ended up in the hospital at 730am, and little Cara was born (with a little help!) at 9:15pm.

Since then I have actually done pretty well with my eating. I've cut WAY down on calories consumed (I managed to drop 3lbs. this week) with the decrease in training volume, but I've also stopped hydrating as well (some of the 3lbs, I'm sure). The worst thing I've eaten is some jelly beans and a couple brownies, and as I type I am treating myself to a beer tonight.

But I HAVE been busy! This is not exactly a "Rest Week" in the traditional sense... I have slept from about 1am to 530am, and 6-830 each night since Saturday, which is actually pretty good. Heather has been getting less sleep, as she has to do most of the work in the night time. We've split duties up a bit, so she can get a long nap mid-morning and late evening, but I gotta tell you, she is a champ!

I am proud of myself for one thing... I'm more relaxed than I thought I would be. I figured I would have a hard time sleeping, as I'd constantly be listening for baby's breathing at night, or watching her for movement to make sure everything is okay. Either I am doing okay at staying mellow, or I am too tired to maintain focus for very long. I am banking on the latter...

I hope to get in some swimming later this week, as we are sort of getting into a new routine here at home. But, even if I don't, my goal of sub-17 Ironman is still alive and well, and I have a cute little bundle of love to think about every step of the way (and a baby too! haha, love you Heather!). Training will pick up soon enough, and I am thinking now, more than ever, the bike trainer and treadmill are the most fantastic strategic purchases of my life!

How many days and counting? I don't know, I'm a Daddy!

2009-05-03T17:13:00.000-07:00

We had our beautiful baby girl on Friday night!! Just got home from the hospital this afternon.

I'm as tired as a century ride or a 3 hour run has ever made me, but about a billion times happier....

I am the proudest daddy in the whole world!

51 Days and Counting...

2009-04-30T22:03:00.001-07:00

Bored tonight, not feeling like posting the food... :-)

Training today was supposed to be a swim, and 2.5 hour run. I didn't get home from work til about 6:40, and Heather wasn't but 5 minutes behind me. Since today was officially her last day at work (14 weeks of FMLA, hurray!), we both hit the pool for a 3 minute continuous swim. After that, we went for a celebratory dinner at Olive Garden (thanks to my father-in-law for the gift certificates!).

At dinner, we were talking about how many women seem to be incredibly rude to pregnant women, and I found it funny. Below are some of the things that people have told my wife:

"Your belly has dropped!" (no, it hasn't)

"Your going to have a boy!" (no, we're not)

"I can't believe how full your face looks!" (you need to be slapped, you jerk)

"Your baby will have a full head of hair!" (how the hell are you guessing that?)

"I can't believe your still working!" (it's physical therapy, not construction)

"You can have an epidural.... But I had 19 kids without one, and my labors all lasted 186 hours, in the desert, with no doctor present." (you also need to be slapped, you jerk)

"Your labor is going to be a half hour!" (thanks, but you delusional)

"You need to relax during labor; you're athletic and will probably be tense." (you need to shut up, you're an office worker not a doctor)

"You need to wait another 3 weeks; if you go now at 39 weeks she'll be premature." (that's interesting, my MD doesn't agree with you; I think I'll listen to her)

"I went natural." (that's awesome, can I naturally punch you in the face?)

There are many others, but I am realizing that my responses in parentheses are becoming more caustic... In the interest of keeping it G rated, I'll stop now.

7 days and counting to baby!

52 Days and Counting....

2009-04-29T18:31:00.000-07:00

Forgot to post yesterday!

Breakfast, lunch, dinner, yesterday and today are pretty much the basics... Granola, fruit snacks, fruit leather. Dinner yesterday was egg and cheese breakfast burrito, today was a bowl of chicken/sausage gumbo.

-Training:

Yesterday was 90 mintues solid on the bike, RPE 5.

Today, getting ready to get on the bike for 30 minutes, then get on the treadmill for 60 minutes at 6.5 mph.

Not much for news the last couple of days, just MENTALLY TIRED. Not lacking motivation for training, just in a bit of a funk where the couch and the TV remote seem to have increased their gravitational pull!!

I am finding myself distracted from training compared to the last couple years... Nothing bad, just getting ready for baby (one more routine Dr. appointment today), and thinking about all that comes with that. I am definitely having trouble being patient for that! We both want her to be here and get started being a family.... The good news is everything so far has been textbook, so we'll keep trying our best to wait!

54 Days and Counting...

2009-04-27T21:59:00.000-07:00

Food: Ate a bunch today. Hamburger, bagel with cream cheese, fruit leather x5, fruit snacks x3, coffee, granola bars... I felt hungry all day.

Training: 30 minute swim, 45 minute bike.

Fast post today! Super sleepy, and off to La La land here pretty soon... Sorry for beeing so brief, just looking forward to some ZZZZ's.

55 Days and Counting...

2009-04-26T21:42:00.000-07:00

-Breakfast: Turkey Sausage and potatoe soufle, cinnamon bagel with honey walnut cream cheese, 1 cup of coffee.

-Lunch: 2 pieces of pepperoni pizza.

-Dinner: 2 small hamburgers, one can of Coors Light (I was grilling, thus obligated to have one), large helping of fresh asparagus, one brownie.

-Training:

Great long day, of all three disciplines. 3o minute continuous swim, RPE 4.

Bike, 60 minutes, RPE 6.

Immediate transition to the run, and did a 10k in 49:30.

Legs and everything else felt great today!

56 Days and Counting...

2009-04-25T21:12:00.000-07:00

Yes, I am doing it wrong!

A couple days this week sans post, and sans workout... Just got swamped with work, and the house (we got the electrical re-done, making the house much safer for Junior when she gets here). It has been a rough couple weeks trying to get everything in, but I am still feeling pretty good overall. The rest certainly helps, and I continue to get in more cycling that is customary, my swim still feels good, and the legs seem to be holding up on the run. Not there yet, but I think we're on track, as long as I get back to the routine of punching the clock.

But, back on track today.

-Breakfast: Whole wheat bagel with peanut butter, 2 cups of coffee.
-Lunch: Piece of pepperoni pizza.
-Dinner: bbq chicken sandwich on whole wheat bun (x2), potato salad, coleslaw, 2 bud lights.

-Training:

90 minute run, was planned... Got in 10 miles in 87 minutes, and the legs felt good. I actually got the run in outside, though it wasn't a banner day in Seattle. 55 degrees, and cloudy, but dry. It just feels better outside...

It was a great afternoon, as when the run was done we had some friends come over to the house (Thanks Chan, Cadence, Wolt, and Deuce!), fired up the grill, and then fired up the fire bowl in the front yard. Overall, an epic day!

59 Days and Counting...

2009-04-22T21:50:00.000-07:00

-Breakfast : 2 peanut butter granola bars, 2 cups of coffe, 1 package of fruit snacks.
-Lunch: Can of southwestern vegetable soup, handful of wheat thins.
-Dinner: Pasta with tomatoe sauce, and some parmesan.
-Snacks: 4 packages of fruit snacks, 3 pieces of fruit leather, and some leftover easter candy.

-Training:
60 minute bike, RPE 5, felt pretty good. Weather was back to normal for Seattle (50 and rainy) so it was inside on the trainer, but my legs felt fine after my long ride from Sunday.

After the bike, transitioned to a run on the treadmill, and did 30 minutes at 6.5mph. Legs felt good, and no rubbery feeling after the switch from the bike.

I sound like a broken record, but I feel solid after being sick last week. I was paranoid for a little while after my "cold" last year turned into bronchitis and sidelined me for 5 weeks. I am pleased to be feeling well!

I also had another baby appointment at the end of the day today, and we are still "textbook" as far as that goes. Textbook heartbeat, textbook measurements, textbook blood pressure.... Right where we should be! I am starting to have a REALLY hard time waiting. I told a friend at work it's like being Ralphie waiting for his Red Rider BB gun on Christmas morning.... this was exacerbated by the statement from our Good Doctor that the textbook baby comes 8 days after the projected due date.

I never liked reading textboks.

60 Days and Counting....

2009-04-21T20:37:00.000-07:00

-Breakfast: 2 Peanut butter granola bars, 2 packages of fruit snacks, 1 piece of fruit leather, 2 cups of coffee.

-Lunch: Can of Chicken Tortilla soup, handful of wheat thins.

-Dinner: Chicken and beef teryaki, white rice.

-Snacks: 3 packages of fruit snacks, 2 pieces of fruit leather, 2 thin min girl scout cookies.

-Training:

53 minute run, outside! It was a very nice day, and though I didn't get out of work early enough to really enjoy the sunshine, I was able to do my run outside before dinner tonight... It was great. Probably 60 degrees, but sunny.

I felt TIRED today running... Oddly, my pace was fine (53 minutes for 6 miles, so brisk for me), but I felt weak. Part of me thinks I didn't eat well after my 4 hour ride on Sunday, as my legs were good, it was more of the rest of my body feeling a little out of gas.

Still felt pretty good though, and feel 100% back from the cold. I don't feel snuffly, no runny nose or congestion, so I think the rest did me some good. I need to ramp up a bit more cyling this week, and hopefully the weather holds to get that and my running outside. It would be REALLY nice to have some warm weather to get used to also! 2007 in CDA was cold, 2008 in Lake Placid was cold and rainy, so I think we're due for hot and sunny for once.... We'll hope so, anyway!

61 Days and Counting....

2009-04-20T21:04:00.000-07:00

(Wrote this last night but forgot to post it... Sorry!)

-Breakfast: 2 Peanut butter granola bars, 2 cups of coffee, package of fruit snacks.

-Lunch: Lobster chowder in a sourdough bread bowl.

-Dinner: BBQ chicken sandwich, made from yesterday's leftovers.

-Snacks: I think I ate 6 packages of fruit snacks today (I felt a little addicted, they just tasted good), 3 pieces of fruit leather, and some almonds.

-Training:

None... Wasn't supposed to be a rest day, but I felt the cold sneaking back a little after our long ride yesterday, so decided to lay low today (which was easy since I also had a long day at work), and drink 48 ounces of Propel. Hoping that I can DROWN the cold germs out of my system!

Not too worried about today, as it is supposed to be a rest week, but I have some cycling and running to make up, and it looks like the weather will hold this week for me to do it. I am pretty set on not rushing back from getting sick, as that will just make me MORE sick. Rest is our friend, kids. (Ian, make sure Sarah reads this post!).

62 Days and Counting... And back in the saddle for real!

2009-04-19T19:43:00.000-07:00

-Breakfast: Cinnamon raisin bagel with peanut butter, 2 cups of coffee.

-Lunch: Leftover mac'n cheese, handful of almonds, handful of goldfish crackers, piece of fruit leather.

-Dinner: BBQ chicken and rice, with some carrot sticks for veggie.

-Training:

3 hour 55 minute ride, 60 miles total. Just like yesterday, I strapped on the heart rate monitor to get a baseline. I was pleasantly suprprised by the data, but here is the breakdown:

Minimum HR 89 (just getting started), maximum 160, average 142. It was a bit lower than on the run, which was nice to see! I sometimes feel like I labor a bit on the bike, but I guess that's just because I like it the least.

Today was fantastic though, about 70 degrees and sunny out, so I FINALLY got some outdoor time on the bike! I hit the Cedar River trail along Hwy 169, which is my favorite ride around here. It doesn't really have any hills, but it is a very slight uphill ride for about 10 miles straight, and is flat enough on the way back that there are NO downhill sections where you can coast and rest your legs. So it was a pretty flat ride, but I still feel like I earned my 60 miles.

My 56 mile time (1 lap on the IM course) was 3:40, the same as my first lap in Lake Placid. I tend to be a first lap hero, and have yet to learn how to effectively "hold back" a bit, but it was a good confidence booster that with 10 weeks to go, I felt good today. I still think I need a few long rides outside to keep improving, as my first lap in CDA in 2007 was 3:20. There are lots of downhill sections to bomb that are good for the average speed, but I want to make sure I'm feeling good on the slow uphill sections!

63 Days and Counting... Back in the saddle! (ok, pool, no saddle)

2009-04-18T15:15:00.000-07:00

-Breakfast: Cinnamon raisin bagel with peanut butter, 2 cups of coffe.

-Lunch: Big bowl of Flourescent orange love (kraft macaroni and cheese... please).

-Dinner: Not yet, but I need to do something good for me, as the mac'n cheese was a hedonistic choice. After the run, it sounded like heaven, and didn't disappoint one bit!

-Snack: Big bowl of fruity pebbles, 2% milk. Again, not a wise choice, but it sounded better than granola today.

-Training:

Exciting, as I FINALLY got in some quality workouts after being sick M-F of this week...

Swim, 30 minutes continuous, mostly at RPE 3. Just wanted to test myself after being sick all week, and REALLY felt good. Inappropriate speedo man was back at the pool today, but gave up after 2 flip turns, so no drowning cow circus. My wife freaked me out in the car on the way home, as she asked "did he say hi to you?" I don't recall that, and certainly not opposed to friendly pool conversation (even with Inappropriate speedo man), so hopefully I didn't come across as a pool snob. As a sidenote, it was fun having my 9 months pregnant wife swim laps with me at the pool today (yes, Heather McHottie joined me this morning). Even more awesome, she was faster than some other folks in a neighboring lane! Way to be Iron Girl...

Came back and fueled up on fruity pebbles, and then did a 65 minute run, 7 miles total. Really tried to keep myself at a slower pace, so as not to aggravate the cold I'm just getting over. I was surprised at how good I felt.

I also decided to try a science experiment today. I have some heart rate data from early in the training, and it is fun to run the data and see what comes out. I was curious what my HR would be after being sick, and coming back from a week off.

When I started, I thought I would just take it easy, not pay attention to the clock, and do a 6 mile loop, and see how I felt. I figured 10 minute miles would be a good recovery pace, and not be so hard that I'd get sick again tomorrow.

I ran my 6 miles, and when I looked at the clock it was 54 minutes! Not super fast, but not the lazy 10 minute miles I thought I'd do. So, I did 1 more mile, and finished in 63 minutes. My Avg. HR was 158, compared to 163 the last time I checked on a run. I don't have the credentials to interpret data like that with doctoral precision, but my paraphrased deduction is this:

Feel good while running, running fairly fast, with the ticker not working as hard to maintain the effort...

64 Days and Counting....

2009-04-17T20:54:00.000-07:00

Well, I am back today, but no workout news.... Still fighting the cold, and though I would prefer to have gotten my workouts in, the rest isn't a bad thing. I learned the hard way last year about how big a mess I can get myself into if I try to push through sickness. I ended up with bronchitis that shut me down for 5 weeks, so I am doing the smart thing (admittedly, hard as well), and making sure I get well before I push my limits.

So, instead of a workout recap this week, more of a mental recap. I have 64 days left until the race, and am pretty close to halfway through the training. This year, time seems to be FLYING by. Can't figure out why though... I fell as though I haven't done as much training as I did the last two years, and yet on my long days of training, I still feel good; lungs keep working, and legs feel strong. I find myself daydreaming about the race instead of getting nervous for it. I am 100% aware there is still a lot of work to do, and if you drop your guard the race will kick you in the face first chance it gets, so I'm not letting myself get over confident...

All the same, I feel more ready this year than the previous two. Maybe I'm just relaxed because I have a good idea for what to expect? I've only had one bad dream about the race (I came out of the swim and couldn't find my bike; can you tell I'm a weak cyclist?!), and just keep thinking about what it will be like to race with my mom, my sister, my brand new neice, my smokin hot wife AND my brand new baby girl there?

Good stuff. :-)

66 Days and Counting....

2009-04-15T23:15:00.000-07:00

Ugh, again today....

Three days now out of commission with the head cold. I think we might have broken it though, as I am feeling on the upswing tonight. I traveled down to Los Angeles for a quick meeting with the boss, and was fighting the cold pretty hard all day. Getting ready to nod off, I feel just the tiniest bit better, so we'll see.

I am missing a big chunk of my bike-focused week, but will try to make up a bunch next week, as it's a rest week. Should be able to squeeze some extra time in ok.

The only other update is that we had our last ultrasound yesterday for baby girl, and all is well. She is situated head down, like she should be, and continues to practice her swim stroke regularly... Yeah, I know she may not be REALLY practicing her swimming, but it beats thinking she's punching her mom in the liver and lungs just for fun. :-)

23 days and counting til baby!!

67 Days and Counting...

2009-04-14T22:30:00.000-07:00

UGH.

First cold of the year, and it's stuck in my head... Pressure in my eyeballs and sinuses, which is a new one for me. I normally just get snuffly for a few days each winter.

So, no training for the last few days, just sucking down cranberry juice and fruit leather, trying to get better. Off to sleep here in a few, and have a couple travel days on the agenda. At least going to Los Angeles, so hopefully the warm weather will help out.

The picture above has no real purpose, just one from our honeymoon on Maui. We're at the top of Haleakala volcano... Just missing 80 degrees and sunny, I guess!

Talk to you all soon!

69 Days and Counting...

2009-04-12T17:05:00.000-07:00

-Breakfast: Cinnamon Raisin bagel with peanut butter, 2 cups of coffee.

-Lunch: 2 cheese quesadillas with salsa, and a bowl of granola with 2% milk.

-Dinner: Haven't eaten yet, but Corned Beef and potatoes are on the agenda!

-Snacks: Some jelly beans from the Easter Bunny, and a glass of cran-raspberry juice.

-Training:

2 hour run, unfortunately on the treadmill (40 and pouring rain today, imagine that in Seattle). Also unfortunate, it was supposed to be a 2.5 hour run, but... the Easter Bunny who covers the Pacific Northwest is, shall we say, a bit clumsy? He slipped down the stairs in the house trying to sneak an Easter Basket into the kitchen early in the morning. Ruined the surprise, but also twisted his knee a bit. Probably more scared than anything, but when it started to feel weird at the 2 hour mark, I decided to err on the safe side and throw in the towel.

Prior to the early end to the run, I was lucky enough to catch the last 30 minutes of an NBC special on the Silverman Iron Distance Race in Lake, Mead, NV. Those specials are the BEST motivation for a treadmill run! Whoever produces them, from the Ironman World Championships on down, really understands the "everyman" aspect of the sport. They don't really waste a lot of time showing the viewer the leaders of the race. In true triathlon fashion, they go for the human interest stories with GUSTO. This means they typically focus the coverage on those of us who come ina little closer to the 17 hour cut-off! It may sound cheesy, but I honestly cannot watch an Ironman finish chute without getting a little choked up... People are so expressive about what it means to finish, and all the blood/sweat/tears comes out in those last 30 feet of the 104.6 miles. Pretty awesome to watch!

It got me thinking though, as the Silverman race is one that has the reputation of being a CRAZY HARD bike course. After my experience in Lake Placid this past year (also a tough bike course, and one that ate me alive) I am intrigued by the "tough" Ironman courses. I have gotten ever more curious after I signed up for the IM St. George in Utah, 2010. I signed up before the course profiles were uploaded to the website, and after they were posted...

Well, below is the profile for St. George...

And, below is the bike profile for Silverman...

And, one more, below is the profile for Lake Place...

Hmmm... I am not a trained statistician, but I am noticing some glaring similarities here.

70 Days and Counting...

2009-04-11T16:14:00.000-07:00

Not feeling the love around the food journal post today, so we're going freestyle...

This weekend was supposed to be a couple of LONG sessions, with a 3 hour brick, and a 2.5 hour run. I missed a swim and a run on Friday (no rest days this week, but I could tell I needed one), so I modified the weekend slightly.

Today was a 50 minute swim, continous, at RPE 7. I did 2 miles in 50 minutes, which is as fast as I've swam that distance in a while. I could definitely maintain the effort, but felt like I'd worked my butt off at the end. I am REALLY hoping to go sub 65 minutes in the swim in June, but this is a pretty loft goal. My 50 minute swim was in a pool, with no disruptions, but still a good confidence booster.

I went straight home, and instead of getting a nice 2 hour ride in outside (Ian, what the heck? You had to take the good weather back to Utah?!), I got in 2 hours in on the trainer.

Legs felt great, arms felt great, and rewarding myself tonight with some pizza, and watching the Boston University Terriers play in the NCAA ice hocky championship game.

Did I got to Boston University? Nope... But my smoking hot wife did. GO TERRIERS!!!

72 Days and Counting...

2009-04-09T20:25:00.000-07:00

-Breakfast: 2 peanut butter granola bars, 2 cups of coffee.

-Lunch: Cup of ramen, package of turkey jerky.

-Dinner: Cheese quesadilla, wheat thins and cheese.

-Snacks: 2 packages of fruit snacks, handful of almonds, handful of goldfish crackers.

-Training:

75 minute run at 6.5 mph.

Couple of clarifying pieces of information, from recent questions:

-Yes, "handful" is a real measurement. It is from the metric system. Or maybe from Canada?

-No, I am not a 4 year old because I eat so many goldfish crackers.

-Still not wearing a speedo.

-Yes, I actually had an 8 hour 23 minute bike time last year in Lake Placid. That means I rode my bike for an entire workday.

-Yes, I am having a hard time waiting for baby to get here. I swear, it's like Christmas when you're 10 years old.

-Yes, I love peanut butter and bagels.

-Yes, I also love fruit snacks.

-Yes, my bagels and fruit snacks and goldfish and wheat thins and cheese keep Costco in business.

-Why do I do this? See above... :-)

73 Days and Counting...

2009-04-09T06:54:00.000-07:00

WOW! I went and got off the radar again... This is starting to slip a little bit, and I am embarassed and how I've let it get so easy to to not blog! I know you're all SO disappointed, but we'll do a bit of catch up today. I am happy to say I've been on track this week, and feeling good in a run-focused week.

-Tuesday Training:

90 minutes bike, all RPE 5, consistent effort.

-Wednesday Training:

30 minute swim at RPE 6, and a 30 minute run at RPE 4.

75 Days and Counting...

2009-04-06T20:50:00.000-07:00

-Breakfat: 2 Peanut butter granola bars, 2 cups of coffee.

-Lunch: Package of beef jerkey, handful of goldfish crackers, package of fruit snacks.

-Dinner: 2 cheese quesadillas, 2 sticks of cheddar, and a handful of wheat thins.

-Snacks: Package of fruit snacks, Fiber One Bar, 2 bottles of propel.

-Training: 80 minute run, OUTSIDE for once! Did 9 miles in 80 minutes, and legs felt good.

Why can't Seattle have more days like today? 70 degrees and sunny... Perfect weather for a weekend, not a MONDAY! Can't complain though as we did have a good weeekend. No training though, as we had a houseguest!

My buddy came up from Salt Lake, and we got to get out to Pike Place, a feast at the Crab Pot, showed him Jimi Hendrix grave (yes, he is buried in Renton, WA), and 7 awesome hours sitting in the driveway at the house nursing a sweet fire in the firebowl.

We also found out that my baby sister had her baby yesterday morning! 6 pounds, 10 ounces, 19 inches, and mom and baby are doing well. If I get permission from her parents, we'll get a cute picture of her up here.... Good times, all around!

78 Days and Counting...

2009-04-03T23:07:00.000-07:00

Whoops, I did it again... :-)

Went a couple of days without posting here, but keeping fairly focused on the training. I was supposed to get in a ton of swimming this week, but in the last couple days managed to get two swims in, and a 60 minute run. I definitely slacked off a bit, but haven't dropped the ball entirely. Still driving hard at the J-O-B, and focused on baby.

So, bit of a shift from the ordinary today, I wanted to share an interesting tidbit from an article in Triathlete Magazine. It's from Scott Tinley, an Ironman pioneer, talking abour the economy.

"Recessions can reduce our choices. In America they're rarely eliminated. History has shown us that during times of economic challenge, people will turn towards things that matter. For some, it's essentials- food and shelter. For others, it's furthering education, health and fitness, or family and friends. With conspicuous consumption thwarted, we turn to the foundational matters of living: the spirit, the body, those people we are close to. And if we can sneak in a lunch hour with buddies, well, all the better."

I only share that, as I was able to get lunch, and some wings/beer with good friends this week, which despite everything else going on the world, it's just nice to hang out with good people, and do a little Talk-Story. I can't buy a boat, or a mansion, or a toilet made of gold, but I can still go out for food and conversation with my wife and friends. That's probably more fun than the gold toilet anyway. :-)

81 Days and Counting...

2009-03-31T21:11:00.000-07:00

-Breakfast: Packet of oatmeal, 2 cups of coffee.

-Lunch: Cup of Ramen, package of fruit snacks.

-Dinner: Clam linguini

-Snacks: Package of fruit snacks, piece of cheese, piece of fruit leather, Chex Turtle bar, cupcake.

-Training:

I... must.... swim.... laps..... Couldn't get to the pool today either, just feeling like getting my time in at home is smarter, and a better "bang for the buck."

I did 60 minutes on the bike, immediate transition to the treadmill, and did 3.5 miles in 30 minutes.

The bad news is I continue to be "lazy" when I get home from work, but the good news is I am still punching the clock, and managing to spend some time with my wife. Today was cool, at dinner (on the couch in front of the TV, sorry Mom!) we actually SAW baby girl jumping around! She was pretty squirmy, which I took as a sign that:

1. Baby likes clam linguini.

2. Baby likes Ironman.

3. Baby likes Daddy.

82 Days and Counting!

2009-03-30T21:35:00.000-07:00

-Breakfast: Cinnamon Raisin Bagle with peanut butter, 2 cups of coffee.

-Lunch: Cup of ramen, piece of fruit leather.

-Dinner: Bowl of granola with 2% milk, stick of cheddar with wheat thins.

-Snacks: 2 packages of fruit snacks, a cheese quesadilla (small one with cheddar), and a brownie.

-Training:

Supposed to get a swim in today, but the day just got too full, and so decided to do 90 minutes on the bike instead, all RPE 6 (thank you Ian, for chatting with me on the phone for part of that!).

Not a bad day, but had a jam packed day, starting with an appointment at the Dr. Office for baby girl. Routine checkup, no issues, just hurry up and wait for her to get here. :-) We are excited all is well so far, just anxious for D-Day.

Gotta get in some swimming this week, as I have been "lazy" with the bike and treadmill the last 10 days or so. Still maintaining my race weight, so my monthly lapse into wings/beer seems to be forgivable.

84 Days and Counting...

2009-03-28T11:07:00.000-07:00

I find myself at this point, letting little stuff fall off my plate on a daily basis, and I KNEW this was coming... Getting all the training in, and doing everything else I need to do, is a pretty tough juggling act. As you may have noticed, one of the first things to drop has been posting everyday! I promise to pick that up again (both of us are happier when it's done everyday)... I am also finding myself waiting to laundry on the weekend, pay bills on the weekend, call my parents/sisters on the weekend, and now getting some additional work done on the weekends too. NOT GOOD, because then the weekend sucks too! So, gotta pay attention and spread out the training/life stuff better. This means getting up earlier, staying up later, so time to readjust the alarm clock.

Yesterday, the food was pretty much the usual. I was supposed to get in a swim, but did 30 hard minutes running instead, and got in 4. miles in 30 minutes, one of my fastest sessions yet. Legs felt good, but I am finding I need to work on not getting distracted... I usually let my mind wander wherever it wants to go, but lately it's been stuck on work. As you can imagine, this does not make me want to run more. :-)

After the run, showered and headed out to the Wing Dome for some comraderie over delicious wings, and what turned out to be one too many pints of PBR. I slept like a LOG.

Got up this morning, and did 30 minutes continuous in the pool. I didn't have the whole pool to myself, but I did have my lane to myself (I seriously hate sharing a lane in the pool). Nothing unusual about the swim, but it was kept lively playing slalom through the 3 unusually large balls of hair that were magically floating in my lane. Yucky. Managed to avoid them, and came home to watch some TV with the smoking hot wife.

Off to the treadmill here pretty soon for a 90 minute run today, one of 2 long-ish sessions this weekend.

Oh, I almost forgot... They guy who works at the gym from a post a while back. His name is Bruce, and he has 3 kids; 16 year old twins, and a 6 year old. He said babies are fun, you learn to be a parent over time, and teenagers are "a blessing... but in disguise."

Sometimes talking with a stranger does not lead to violence-a-la-Fenway-Park. Sometimes it leads to... Bruce. :-)

86 Days and Counting

2009-03-26T20:19:00.001-07:00

-Breakfast: Packet of oatmeal, 2 cups of coffee.

-Lunch: Cinnamon Raisin Bagel, honey walnut cream cheese.

-Dinner: Rice-A-Roni made with turkey, and chips with guacamole (odd combo, I know, but good).

-Snacks: 2 Chex Turtle bars, handful of goldfish crackers, handful of wheat thins.

-Training:

60 minutes cycling, all aero, middle gears. Nothing too tough, but consistent effort.

Immediate transition to the run, 6.5 mph for 30 minutes.

The plan called for a swim/run today, but I was feeling too lazy to go to the pool after work. Is it possible for me to feel lazy? Yup. The trainer and the treadmill are often good excuses to NOT go to the gym! If I feel like watching TV at home (it is March Madness), I can, and still get in my mileage. AWESOME.

I'll get my swimming in on the weekend, as I am finding that I can have the pool to myself at 8am on Saturdays and Sundays. Can't emphasize enough how great that is...

Not much for news here, and I realize this has hit a boring lull for you, faithful reader. I find myself MUCH more mentally distracted lately with thoughts of my baby girl, and getting super excited for her to arrive. It's still scary, but I cannot wait to meet her.

And start practicing diaper changes.

88 Days and Counting...

2009-03-24T20:50:00.001-07:00

-Breakfast: Fiber One bar and 2 cups of coffee.

-Lunch: Packet of oatmeal, package of fruit snacks.

-Dinner: FAT plate of nachos and guacamole.

-Snacks: Chex Turtle Bar, package of fruit snacks, handful of wheat thins, handful of goldfish crackers, small handful of potato chips.

-Training:

Bike for 60 minutes, nice solid effort in medium gear.

Immediate transition to run, and 3o minutes on the treadmill at 6.5 mph.

Gotta love the rest weeks... :-) It came at a good time, though I am planning on squeezing in an extra run session on the weekend. The legs feel good, and it will be nice to get in some outside mileage during the day!

Not much to say today, other than to pass along I am super excited to be headed to Utah for an IM race in 2010. www.ironmanstgeorge.com

Southern Utah is GORGEOUS, and it should be warm and dry in May. Though both Coeur d'Alene and Lake Placid should have been dry and warm the last two years! Either way, it is fun to think about taking the family down there for a race, and showing both Heather and our baby girl Zions, Bryce, etc. It's fun to daydream a bit!

89 Days and Counting....

2009-03-23T21:46:00.000-07:00

-Breakfast: Packet of oatmeal, 2 cups of coffee

-Lunch: Cup of Ramen, piece of fruit leather

-Dinner: Turkey Breast and mashed potatoes

-Snacks: 2 packets of fruit snacks, peanut butter granola bar, chex turtle bar, small dish of ice cream (I HAD to eat it, there wasn't much left....)

-Training:

NOTHING. Rest day. WHAT?! Yup... I hadn't looked at my plan for this week until tonight when I got home from work, and was dreading a 2 hour session. I feel much better about the week, and have a mental plan of what I need to get done and when.

On another note, did anyone notice how CLOSE we are to the race?? 89 days is, like, nothing at all... That kind of hit me tonight, and I took a minute to think about how I feel about the training so far. I don't feel great (I felt like I did a TON more running the last couple years), but neither do I feel bad. I've been more focused on the bike, which has been great. I am swimming faster than ever, which is nice too. I may not be running as much, but I figure I'll be more motivated to get more mileage in when it warms up. I haven't skipped but one run session in the last 6 weeks, so I haven't scrimped, I just enjoy the running and so noticed I was missing it a little.

Another good sign, is that I have NOT been sick this year. I was knocked on my butt for about 6 weeks last year with bronchitis, and have avoided that so far...

Overall, I feel like we're on track. And while I feel like the race isn't really that far away, I am aware that I have 13 weeks of training left. It will go fast, for sure, but I have a LOT of time to build up endurance, and get in my precious running miles.

90 Days and Counting...

2009-03-22T21:20:00.000-07:00

-Breakfast: Chex Turtle Bar, 2 cups of coffee.

-Lunch: Bowl of granola with almonds and raisins, 2% milk.

-Dinner: 2 pork/green chile burritos with 2% cheddar, and a dab of light sour cream.

-Snacks: Whole wheat bagel with peanut butter, 2 bottles of propel, fruit leather.

-Training: Another long, but good day.

Swim, 50 minutes continuous ar RPE 5. Felt AWESOME. Strong and smooth. Ate my bagel as soon as I got home, and rested for 30 minutes before hitting the bike.

Bike, 2 hours indoor on trainer, RPE 4. Quads felt tight towards the end, but otherwise ok.

Immediate transition to the run, and did 60 minutes on the treadmill at 6.7 mph. Legs felt good.

Another weekend is done, and I'm left with a bit of running to catch up with next week, which is a rest week in my plan, so the timing is good.

91 Days and Counting...

2009-03-21T20:34:00.000-07:00

Well, after a few day hiatus, I'm back... Tough week at work, and my mind was there, not with training. I got back in the saddle today, so here's the recap.

-Breakfast: 2 peanut butter granola bars, cups of coffee.

-Lunch: Bowl of granola with raisins and almonds, 2% milk.

-Dinner: Nachos (chips, shredded 2% cheddar), salsa, guacamole.

-Snacks: Peanut butter granola bar, package of fruit snacks, and a Mike's Hard Lemonade.

-Training: Good, long day.

Started with a 42 minute swim, continuous, at race pace (2:26/150 meters).

Came straight home, and hit the bike, for a 60 minute ride at RPE 6, big ring, pushed hard (higher intensity to make up for lower time).

Ate, recovered in front of some NCAA and my laptop for about 5 hours, and then hit the treadmill for a 60 minute run at 7mph (higher intensity to make up for lower time).

I think the few days of rest did some good for me, as I felt fresh for each session today. That's good, as I have another long day tomorrow to make up for a little lost time...

On a side note, I am very excited at a recent announcement. World Triathlon Corporation (owners of the Ironman Brand) announced that there is a new race in 2010, in St. George Utah! Of course, impulsive IM freak that I am, I checked with the smokin-hot-super-smart wife, and she gave the thumbs up... We're registered! So, I get to do a race in my home state, and show Heather a bit of the red-rock desert Southwest. Albeit in 14 monts, but we still get to go!

Til next time....

94 Days and Counting...

2009-03-18T20:59:00.001-07:00

Been away for 2 days, so a catch up post!

Training Yesterday: 90 minutes on the bike, 20 minute recovery run, both RPE 3. Legs did not feel good! Nothing bad (no injury), just didn't feel energized. Took in 24oz. Lemon Lime Gatorade and 200 calories of shot blox.

TODAY

-Breakfast: Whole wheat bagel with peanut butter, 2 cups of coffee.

-Lunch: Packet of oatmeal, package of beef jerky, package of fruit snacks.

-Dinner: Big bowl of granola with almonds and raisins.

-Snacks: package of fruit snacks, 2 peanut butter granola bars, chex turtle bar.

Training:

70 minutes on the bike trainer, RPE 5. Felt better than yesterday.

Immediate transition to run, 30 minutes on the treadmill. RPE 5 also, 6.5mph.

Not much to report today... Just exciting to be about 8 weeks away from our baby girl showing up, and to see the countdown go under 100 days; race morning and daddy-hood are coming fast!

97 Days and Counting...

2009-03-15T20:59:00.000-07:00

-Breakfast: Whole Wheat Bagel wiht peanut butter, 2 cups of coffee.

-Lunch: Enormous bowl of fruity pebbles and 1% milk.

-Dinner: Bowl of sausage/chicken gumbo, goldfish crackers.

-Snacks: Sticky bun (thanks Mike/Chan!), 2 cans of mountain dew (necessary to get through the torture of building furniture for the nursery), 2 sticks of cheese, glass of cherry-grape juice.

-Training:

Bike on the trainer, 2 hours, RPE 5. Spinning on medium gear, small ring, and legs felt really good! Took in 24oz. orange gatorade (150 calories), and 200 calories of shot blox.

Immediate transition to run, 50 minutes on the treadmill, RPE 4 @6mph. Legs felt fresh after the bike, which is a good confidence builder.

So another gym story today, but of a different variety... I usually find myself doing my long swims on Saturday or Sunday mornings; it just ends up working better with the work schedule, and I have found that if I get there at 8am when they open, I can usually get the WHOLE pool to myself. That may not seem like a big deal, but anyone who swims can appreciate it. If you don't swim, see the speedo post from a few days ago, and you have some idea why!

Yesterday was kind of a perfect storm, as with the bad weather in Seattle I ended up being the only person IN THE GYM at 8am. I went into the locker room, and bumped into the janitor; I said, "Morning, how you doing?" If you know me, this should not come as a surprise; I talk to strangers. On the ski lift, in elevators, anywhere; I am not bashful about saying hello and making small talk. Sometimes it backfires, like the time I almost got beat up outside Fenway Park for saying hello to some guy, who apparently wanted to kill me for it. Heather was not amused. But, I digress...

So I said to the janitor, "Morning, how you doing?" His response was to smile wide, and say "Blessed! Have a good workout man!"

It was a pretty innocuous exchange, but it stuck in my head. I've been doing well staying focused on training, despite balancing it with being a husband and employee. But despite keeping my balance, I still get preoccupied with worriesl I worry about work, I worry about being a dad, I worry about having to re-paint the house, I worry about the electrical panel in the house.... But I can sometimes forget how good I have things. I do noot necessarily take it for granted, just let my worries get the best of me and focus more on them.

Moral of the story? If the guy whose job it is to clean up the gym (and we know how gross the gym can be) is having a blessed morning, maybe I ought not bellyache as much as I might be tempted to. The self-fulfilling prophecy cannot be ignored, and I need to keep my head on straight, and create my own luck. At work, at home, and in my training.

98 Days and Counting...

2009-03-14T22:51:00.000-07:00

Abbreviated post today! I missed it yesterday, but no workout either... Not a bad day, was just... sleepy. Not beat up or sore or achy, just sleepy. So, took a cue from the body, and just went to bed instead of squeezing in the swim that was scheduled. Saved that for today...

Saturday Training:

Swim, 56 minutes continuous at race pace (1:36/100m). Felt GREAT!

Then did one hour on the bike at RPE 6, high cadence on a medium gear.

Food was average... bagel, bowl of cereal, some tacos, and a couple of beers to help celebrate Heather's baby shower!

More tomorrow.....

100 Days and Counting...

2009-03-12T20:48:00.000-07:00

-Breakfast: 2 peanut butter granola bars, 2 cups of coffee.

-Lunch: Chex turtle bar, packet oatmeal, packet of fruit snacks, handful of goldfish crackers.

-Dinner: Turkey Parmigiana and pineapple-orange juice (courtesy of smokin hot wife).

-Snacks: Package of fruit snacks, and a few cadbury mini-eggs Heather brought home from the store, glass of pineapple orange juice.

-Training:

Swim, 30 minutes of hard effort, RPE 6. Felt good, except for the other guy in the pool. See below.

Run, 100 minutes, unfortunately on the treadmill (too dark and cold to do it outside). I started off strong, and the legs felt great. But, I overestimated my ability to digest turky parmigiana, and I had to throw in 7 minutes of brisk walking, as my gut was threatening to stop working. It settled down, and I finished the 100 minutes at 11 miles total, and feeling good.

So, another gym story today, and this one is about the inappropriate speedo... As you may have read in an early post, I don't wear the man-panty style speedo. In almost all circumstances, those are not appropriate, and few, if any, can get away with wearing one. If you do, you damn well better be ripped, "gifted", or an Olympic caliber swimmer. If you aren't, you are violating Speedo Rules. Yes, even if you are European.

Below are all of the Speedo Rules Violations that I observed today at the gym. Amazingly, ALL of these rules were violated BY ONE MAN. You can imagine my distress.

1. If you look like the guy in the picture above, you cannot wear a speedo.

2. If you have body hair like Chewbacca, and do not laser/wax/pluck/shave or otherwise remove it, you cannot wear a speedo.

3. If you do a freestyle stroke, breast stroke, back stroke, and dog paddle ALL in one 25 yard length of the pool, you cannot wear a speedo.

4. If you complete the ridiculous swim routine above, and cap it off with a flip turn at the wall, you cannot wear a speedo (and you should be punched in the throat).

5. If you complete the ridiculous swim routine above, and cap it off with a flip turn at the wall, and then have to immediately stop, stand up, and catch your breath, you cannot wear a speedo.

6. If you violate Rule 5, and don't realize that you have to catch your breath because you have the worst, most inefficient flip turn in the world, combined with the swim technique of a drowning cow, you cannot wear a speedo.

And the most egregous of ALL the rules that were broken today, was the Universal Speedo Law. the one EVERYONE knows, even the ones who break ALL the other Speedo Rules.

Don't talk to me. Don't say hello. Don't even look in my direction.

YOU'RE IN A SPEEDO.

101 Days and Counting....

2009-03-11T21:52:00.000-07:00

Back at it after a brief hiatus!

-Breakfast: Packet of oatmeal, peanut butter granola bar, 2 cups of coffee.

-Lunch: Cup of Ramen, package of fruit snacks, piece of fruit leather, handful of wheat thins.

-Dinner: Can of vegetable beef soup, handful of goldfish crackers.

-Snacks: Package of fruit snacks, 3 sticks of cheese, wheat thins, goldfish crackers.

Training:

Yesterday: Had to squeeze it in between work and the last baby class, but got 60 minutes in on the treadmill; 6.5 mph with 8 mph strides every 5 minutes.

Today:

Swim, 30 minutes continuous at RPE 5. Felt really good after being out of the pool for a few days; focused on good hard effort but keeping things smooth.

Bike, 2 hours, hard effort, RPE 6. Mix of big and small ring, but kept focused on pushing a big gear. I was surprised how good I felt, but I guess that means the time in the saddle is paying off!

I find myself writing this next story at the expense of repeating myself (another gym story), but I think it warrants putting this gem out there for everyone...

They gym is gross. Anyone who's ever been to one knows this. They smell gross, the humidity in the locker room is gross, the wierdos in the shower are gross, the random bits of flotsam in the pool are gross, the machines that get sweated all over are gross... It's all gross. We put up with the gross because it gets us what we need in terms of fitness/exercise. As long as you don't wallow in the grossness, you can put up with it. But then there are days like today, where the grossness ends up in your mouth.

I was swimming my laps, focusing on a smooth form, but hard effort, and feeling great, until... what the hell is that in my mouth?! ugghrth!! shjktrrrgh!! UUURRRGLLLAAACCCK!!!!

I swam right through the middle of a toupee, or the leftovers of that big biker-chick's armpit hair from the lane next to me. Yucky.

But, I am proud to say I manned up (or ironmanned up, if you'll let be arrogant for a second), and once I got the ball or hair out of my face, I finished my swim strong, and focused.

You're welcome, everybody.

103 Days and Counting....

2009-03-09T22:16:00.000-07:00

...and today was just one of those days.

With IM training you always worry about burnout, and overdoing the training. 20 weeks of prep is a long time, and you tend to feel as if you didn't run 10 miles and swim 2 everyday, that you didn't do enough. It's easy to let the intertia of training get its claws in you, and make you do too much, at the expense of some much needed rest.

So while the plan called for 90 minutes of cycling and a 60 minute recovery run, I took today as a "mental health day."

I have to be careful that this doesn't become too frequent, but some days the stress of work/life just kick you in the face a little harder than usual, and you need a day to bounce back. Not that I got terrible news today, or had a horrible day, just a bunch of things wrapped up in a "perfect storm" that catches you a bit off guard.

Today was one of those, so we took a rest, and we'll be back at it tomorrow.... But, today was also a good reminder of what good friends can do for your mindset, and help you out. A plateful of wings, and a couple beers with good people, and all the rough parts of the day fade into the back of your mind. It helps put into perspective how lucky you really are, and how many good things happen on a day to day basis.

No training today, but today was still a good day.

104 Days and Counting...

2009-03-08T20:25:00.000-07:00

-Breakfast: Peanut butter granola bar, 2 cups of coffee.

-Lunch: Wheat thins and cheddar cheese, and a plate of stuffed mushrooms (thank you Chantel!!), bottle of vitamin water.

-Dinner: Corned beef, mashed potatoes, green beens, 12oz of grape-cherry juice.

-Snacks: Bowl of pineapple coconut ice cream.

-Training:

LONG ride today, of 2 hours and 40 minutes. I had high hopes to get this ride in outside, but it snowed last night into this morning, and the first part of the day... Call me wimpy, but I am not cycling in the snow. So, an episode of Gangland on the History Channel, and 10,000BC On Demand, and we'd knocked out the ride.

I was able to finish and shower before Heather got home from work at about 1pm, so we got to spend a lazy afternoon on the couch together. She has been very patient with me squeezing all these sessions in, and continues to be extremely supportive, so I was pretty happy just to veg out with her.

As I mentioned yesterday, we both signed up for Facebook, and are addicted. Can't believe I held out this long, but thanks to Mike for explaining the extent of their privacy settings (they are extensive), we joined the rest of the world, and its pretty fun.

Til we meet again, tomorrow.....

105 Days and Counting...

2009-03-07T21:19:00.000-08:00

-Breakfast: Whole wheat bagel and peanut butter, 2 cups of coffee.

-Lunch: Bottle of vitamin water, wheat thins and cheese, box of junior mints (thank you Heather!), plate of chicken wings.

-Dinner: Chips and Salsa, bottle of vitamin water

-Snacks: piece of fruit leather.

-Training:

NONE! Rest day, on a Saturday no less! Good planning and execution this week, and a FULL day off... Very relaxing.

Got some house cleaning done today, and took the Awesome wife out for a movie in the afternoon... Babysat for Mike and Chan in the evening, so a pretty nice, slow day.

On a sidenote, I joined Facebook after years of resisting. I have to admit, it is pretty cool.

That is all.

106 Days and counting....

2009-03-06T20:59:00.000-08:00

-Breakfast: Whole wheat bagel with peanut butter, and 2 cups of coffee.

-Lunch: Bottle of vitamin water, packet of oatmeal, peanut butter granola bar, package of fruit snacks.

-Dinner: 4 pieces of pizza, and 2 beers. Frickin AWESOME.

-Snacks: 2 crab cakes, handful of wheat thins, chex turtle bar, 12oz. cran-raspberry juice.

-Training:

EASY day, with just 30 minutes continous swimming at RPE 4. Felt awesome, just focused on good form, and keeping things smooth. My first and middle 100 were at 1:38 and 1:36. On my last 100, my watch said 28:30, so I again tried to do my last 100 in less than 1:30, pushing it a bit. I did my last in 1:25!

Kind of a funny story today, about the gym... Anyone who goes to a gym knows this, but you see some REALLY funky stuff there. From homeless guys talking to themselves in the shower, to people swimming in their underwear, to things so gross and unholy, I won't mention them here. But you also see losers. Big ones. People so out of touch with reality, it makes you wonder about the unstable future of the human race... I saw one today.

I am pretty unassuming at the gym. Yeah, I see the weirdos, but I keep my head down, avoid eye contact, do my training, and go home. I may be judgemental, but at least I keep it to myself (until blog time). Today, I got stared down. Some guy, wearing long sweats, and a black hoody sweatshirt, with his hood on. Yeah, in the middle of the 80 degree gym, he's wearing sweats and a hood.

It started when I walked in; he was sitting on a machine by the door, not exercising as far as I could tell, just staring down everyone who walked in. This game may be legit in South Central LA, but in Tukwila, WA? Please. So what do I do? Stare back. All the way past him, then I went in the locker room and changed for my swim. It bugged me for a few minutes (it always does, I hate tough guys), then I spaced it and was lost in my meditative swim session.

BUT, on the way out? I saw the guy again, and I got my payback... As I walked out from the locker room, he was at the front of the gym, just going out the front door. As I got outside he was talking to his MOM, who was apparently late picking him up. ARE YOU KIDDING ME?! Waiting for your mom to pick you up at the gym, and you're playing tough guy?! What the hell...

So, attempting being a good, patient person, I chuckled to myself, and walked away... But in my head I thought of about 5,376 insults I wanted to send his way!

Moral of the story kids? You can't be gangsta if your mom drives the get-away car.

107 Days and Counting...

2009-03-05T21:41:00.000-08:00

-Breakfast: Whole wheat bagel with peanut butter, and 2 cups of coffee.

-Lunch: Two crab cakes, and a glass of cran-raspberry juice.

-Dinner: Bowl of vegetable beef soup, handful of goldfish crackers, stick of cheddar cheese.

-Snacks: 2 pieces of fruit leather, package of fruit snacks, handful of wheat thins and crab/cheese dip, 1 girl scout cookie, bowl of pineapple coconut ice cream.

-Training: LONG day.

Bike, 90 minutes easy spinning, RPE 3.

Immediate transition to the run, 60 minutes at RPE 5 (race pace, 6.5 mph), with 6 20 second strides at 8.5 mph for 20 seconds (building some neuro-speed).

So my question to you, faithful reader (both of you), is would you consider a triathlete lazy? The answer, at least today, appears to be... Maybe.

I have sunk to a new low! As you know, I do a lot of my cycling indoors, on the traininer. I normally watch some On Demand TV, or a movie, or some awesome History Channel. Today, since my ride was only an RPE 3 of easy spinning, I decided to try and play video games while spinning.

You read that correctly, I played Nintento Wii while spinning. I managed to actually shoot some killer zombies for about 45 minutes while spinning... At first I thought I was pretty creative, as I was in the aero position the whole time, blasting away at the European Villagers who had been possessed by a long dormnat virus that made them crave the taste of human flest. And then the creative feeling was slowly replaced with a sheepish embarassment. I was training for the toughest single day endurance event in the world... by playin Resident Evil 4.

So, I stopped, finsihed my spin, and pushed hard on the 20 second strides in the run.

And I managed to not poop my pants for 2 days in a row.

108 Days and Counting...

2009-03-04T20:50:00.000-08:00

-Breakfast: 2 packets of mixed berry oatmeal, piece of fruit leather, 2 cups of coffee.

-Lunch: Cup of Ramen, bottle of vitamin water, package of fruit snacks.

-Dinner: Can of vegetable beef soup, handful of goldfish crackers.

-Snacks: 2 peanut butter granola bars, 2 pieces of fruit leather, handful of wheat thins, 2 sticks of cheddar cheese, chex turtle bar, 2 Thin Mint Girl Scout cookies.

-Training:

Swim, 40 minutes at RPE 4, focused on nice easy stroke, and good form. I only timed my last 100, to see if I could do it in less than 1:30 (my watch said 38:30). Got it done in 1:28! Other than that, I didn't push it.

Run, 45 minutes RPE 4, 6mph. Nice easy recovery run, that I almost ruined... Allow me to explain:

It really challenges the daily schedule to get everything in. I still have to work, do laundry, cook dinner, eat dinner, do the dishes, get the mail, take out the garbage, feed the dogs, iron my clothes, be an attentive spouse... All that takes time, and squeezing in the training, though fun, makes you do weird stuff. I made dinner for Heather tonight (cooked up some tortellini for her), but I wasn't feeling the tortellini love, so I made soup. But then I got a mad-scientist type idea...

In the interest of cramming as much into every minute as possible, I cooked, and ate my soup, whilst Heather's meal was still in process. I was so proud that I managed to save 15 minutes by speeding up my dinner and combining my tasks! But, have you ever eaten a huge bowl of vegetable beef soup, and then 10 minutes later tried to run 4.5 miles?

I thought I was going to have to quit at 30 minutes; I felt like I might poop my pants, but it passed. Same feeling at 40 minutes, but I gutted it out. By 45 minutes (my goal time), I was feeling significantly more "discomfort." But, we made it, and I realized what I already knew... Don't smoosh too much into the day, don't get in a hurry and skip the details, and don't, under ANY circumstances, risk pooping your pants while running. Especially in your living room, with a toilet about 10 feet away. That would have been hard to explain....

And you all thought reading this blog might be a waste of your time! Sheesh....

109 Days and Counting...

2009-03-03T21:04:00.000-08:00

-Breakfast: Whole wheat bagel and peanut butter, 2 cups of coffee.

-Lunch: Packet of oatmeal, peanut butter granola bar, package of fruit snacks, 2 pieces of fruit leather, Chex Turtle bar.

-Dinner: Teryaki turkey (leftovers) and mashed potatoes.

-Snacks: Handful of wheat thins with crab and cheese dip, 2 pieces of fruit leather, package of fruit snacks, 2 bottles of vitamin water.

-Training:

Swim, 30 minutes continous. 25 minutes at RPE 6 (started off with a 1:26 100, slowed it down to a 1:33 on my middle and last 100s), 5 minutes cool down RPE 3.

Bike, 1 hour 45 minutes. 90 minutes mix of big and small ring, trying to keep a solid cadence in all gears, roughly RPE 6. 15 minutes cool down, easy spinning. Took in 20oz. of Orange Gatorade.

Today was another jam packed exercise in time management!! FULL work schedule, and a big day of training to shoe horn in, while still not being a neglectful husband... I got the bike done indoors, watching Scrubs, Chelsea Lately, and How I Met Your Mother with Heather (who got in her and baby's training on the treadmill!!). That was nice, as I have really enjoyed training with her.

For those who don't know, she and I signed up for IM Florida 70.3 this past year (half-iron distance of 1.2, 56, 13.1), and got to do ALL our training together, and then completed the entire race together; 5 months of swim/bike/run, just what every marriage needs.... :-) It was a GREAT experience for me though, as we got to spend a ton of time together. It may sound a little silly, but with as much time as an average person spends working, driving to/from work, watching TV, sleeping, and taking care of personal business, you just don't get to spend THAT much quality time with friends and family. To have built in an additional 10 hours a week of training, plus car time to/from training, it really was awesome! She has always been a good sport with my routines, and will watch TV and talk with me while I'm on the bike, just like tonight. Plus she always smiles and looks interested when I talk about pacing, calories, speed work, and my sore biker-bum, even though she's heard the same stories dozens of times.

I think that through all of it, my most fond memory of that 70.3 training/racing experience was during the actual race... At mile 55 of the bike leg, things were going smoothly. She was maintaining about 16mph on the bike (well ahead of our needed pace), eating and drinking well, and looking great (as evidenced by all the male competitors who passed us, ignored me, and chatted her up). I pulled up along side to see how she was feeling, and she told me she would kill me if I ever asked her to do a full Ironman.... And she meant it.

I may be dumb enough to risk it, people!

110 Days and Counting...

2009-03-02T21:42:00.000-08:00

-Breakfast: Whole Wheat bagel with peanut butter, 2 cups of coffee.

-Lunch: Wheat thins and cheese, piece of fruit leather, granola bar.

-Dinner: Bowl of granola, 2% milk.

-Snacks: 4 pieces of fruit leather, handful of wheat thins, handful of goldfish crackers, bottle of vitamin water, chex turtle bar.

-Training: 60 minute run at RPE4 today, all on the treadmill. Did 6.25 miles, took in 16oz. of orange gatorade during/immediately after.

Today was a lesson in how planning and flexibility are super important, especially now that the volume ramps up a bit in the first build phase of training. I'd maxed out at 10 hours of training in February, and this week starts off with 12 hours.

I was supposed to do a swim today, but there was no way it was going to happen... I was plugged into the matrix (working) by 6:50am, and it was non-stop phone calls, all the way up to 4:30pm. Interviews, follow up, returning messages, making job offers, confirming job offers... Just a butt-load of phone time, and NO WAY to sneak to the pool after work, and before baby class.

So, I strapped on the shoes, fired up the treadmill, and knocked out the run that was supposed to be done on Friday; on Friday, I'll do my swim, and not miss out on any sessions. I also have the rest of my training tucked into my schedule for the week, without any extraordinary effort. Just lots of time on the bike, late into the night! At least we have On Demand movies...

111 Days and Counting....

2009-03-01T21:21:00.000-08:00

-Breakfast: Whole Wheat bagel, peanut butter, 2 cups of coffee, 1 piece of fruit leather.

-Lunch: Bowl of granola with raisins and almonds.

-Dinner: Teriyaki turkey, white rice.

-Snacks: 1 piece of fruit leather, bowl of pinapple coconut ice cream, package of fruit snacks.

-Training: 60 minutes on the bike, 20oz. Orange gatorade. Cut the bike short by 30 minutes, because my BUM hurts. :-) I have been putting all my time in on the trainer, and I would REALLY like to get outside... Didn't feel bad about shortening this ride though, as I have been twice as focused on the bike this year as I was last year. Cycling is my least favorite, so in my first 4 weeks of training, 30 minutes isn't making me feel bad!

I had a pretty productive day outside of the cycling... Did about 6 loads of laundry (yes Mike, it has not been folded and is in a giant pile upstairs), did the dishes, grocery shopping, paid bills online, and found shot blox on clearance at http://www.reioutlet.com/ for $16.93.

Today was a good day...

112 Days and Counting....

2009-02-28T17:16:00.000-08:00

-Breakfast: Honey Wheat Bagel with peanut butter and two cups of coffee.

-Lunch: Big bowl of granola with 2% milk, 2 sticks of cheese, and a handful of wheat thins, 12oz of gatorade.

-Dinner: Haven't eaten it yet, but gunning for pitchers of PBR and hot wings at the Wing Dome! (reward for another good week of training).

-Training: 90 minute run, with the GPS watch instead of the HRM today, to figure out my distance and pace. I was really happy, as I ended up at 10 miles, in 88:21.

I also recognize that some of you may be wondering what the heck the picture above is for... A cute story actually, of when I met my wife. She knew I was training for an Ironman, but had some pre-conceived notions of what we sometimes wear. She had a fear of what she calls, "The Man Panties" and didn't want me to be a speedo wearing freak. She actually sent me an email once and asked if I thought a little speedo brief was appropriate beach wear!

Needless to say, I am NOT a brief wearing athlete (I prefer jammer- think waist to knee shorts), and I was somehwat confused by her paranoia. But, take a look at the guy below...

Yeah, he is wearing "The Man Panties" and a sports bra. Weird? Yes.

Weirder? That guy is Faris al Sultan, 2005 IronMan World Champion.

I still won't wear them baby, so don't worry... Eye Luh Ewe.

113 Days and Counting...

2009-02-27T20:28:00.000-08:00

-Breakfast: Honey wheat bagel with peanut butter, 2 cups of coffee.

-Lunch: Cup of Ramen, piece of fruit leather, bottle of vitamin water.

-Dinner: Can of vegetable beef soup, goldfish crackers.

-Snacks: 2 pieces of fruit leather, bag of fruit snacks, 2 peanut butter granola bars, rice krispy treat, handful of almonds, handful of fritos, bottle of vitamin water, bottle of propel, 24 oz cran-raspberry juice.

-Training: Swim, 32 minutes straight, focused on form, RPE 4. Tried to keep my pace down today, and just focus on efficiency, and nice, smooth, form. My effort felt very low, but some of the speed work must be paying off, as my last 100 was at 1:36.

Bike, 60 minutes on the trainer. 15 minutes easy warm up small ring RPE 3, 30 minutes big ring RPE 7, 15 minute cool down RPE 3. Just punching the clock on the bike today, nothing special.

The focus on efficiency brought back an article that I read the first go-round, and had a big impact on my approach to training. The point that the article made, was that an average marathoner will take about 28,000 steps during the course of the race. A minor flaw in your form that costs 1 calorie every 10 steps adds up to an additional 2800 calories spent during the run... A bit of a stretch, yes, but you get the point. Economy of movement enables you to race longer, more comfortably. Which is important if it's going to take 15 hours. :-)

114 Days and Counting...

2009-02-26T20:10:00.000-08:00

-Breakfast: Packet of oatmeal, 2 cups of coffee, piece of fruit leather, handful of fruit snacks.

-Lunch: Cup of ramen, peanut butter granola bar.

-Dinner: Cheese tortellini, 12oz of cran-raspberry juice.

-Snacks: Package of fruit snacks, 1 piece of fruit leather, Chex turtle bar (these are great!), bottle of vitamin water, bottle of propel water.

-Training: NONE. Rest day....

Today was a lesson in how sometimes life just smacks you in the face and shows you who's boss! Nothing bad happened, but I was scheduled for a 90 minute long run, and I planned to do it after work on the treadmill (it snowed again in Seattle, so I wasn't doing it outside!). I was eating and drinking all day to make sure I was fueled, and plugging along happily at work. It was an average day, by all accounts, until about 4pm. I started an interview (over the phone), and though I'd gotten about 5 phone calls all day, my phone went BERZERK. I got 11 phone calls during my 4-515pm interview!! Most of them required some level of immediate follow up, so around 630, I found myself starving (hadn't had dinner, or a chance to eat anything since 3pm), frazzled, and with my stunning wife walking in the front door from work.... I sometimes feel bad banishing her to bad TV while I hit the bike/treadmill. Put all of that together, and I just decided I didn't have it in me today. I just needed to eat, and relax (and give the pregnant lady a backrub!).

I had initially planned on Saturday to be my day off this week, but took today instead... It may even work out better, because if it is sunny on Saturday I can run outside!

The flexibility lesson is one I learned my first go-round with IM CDA; if you're not careful, and you let the training run your life, it takes the fun out of it and can burn you out fast. On the other hand, you get much more benefit from the process if you build in time to enjoy the routine of training, and to just let training go by the wayside when it make sense.

Concentrate on your process, control the variables you can, surrender to the ones you cannot, and the outcome usually takes care of itself.

Confucious say, "Listen to Fluffy."