The Streak Ends at 38

Well as much as I hate to admit it life got the better of me on Wednesday. I ran out of time then motivation. So 38 days in a row of running. By far the most I have ever done. So since I had had a day off Tony "The Hobbit" and I ran 12 miles on T-day. It was a great run. Cold, about 22 when we started,may have warmed up to 25 by the time we were done. Still on track for a big volume week with 27 miles heading into Friday. I started back to work today though so that will slow me up a little.
But I should be able to get 7 a day for the next 3 days.
I hope everyone had a great Thanksgiving.

The Streak Continues

Well, now that I have successfully completed the 30 in 30 I'm well on my way to the 40 in 40. As it stands right now it's 36 in a row. What is surprising to me is how well I feel. What is frustrating to me is that my HR has yet to respond. But as I've been told over and over, I need to be patient. I have been logging alot of miles, for me anyway. This past week was no exception with just over 37 miles. Tony "The Hobbit" Dibartolo and I have been talking about increasing the volume. After talking to some of friends that are better runners than we are. As well as my continued reading of Chuckie V, Lucho and Gordo. We are convinced we need to get closer to 70 miles. However we also think we need to build up slow, 10-15% per week. This of coarse was totally screwed up a few weeks back when I jumped from 30 miles to 51 miles then back down to 35 miles. So I will just add them as they feel. I'm going to increase the daily runs to > 1 hour and the long runs to > 1.5 hours.

Great quote

I just read this quote and thought it was profound enough to share with the world. Or at least the people in my world.
I think the purpose of life is to be useful, to be responsible, to be honorable, to be compassionate. It is, after all, to matter: to count, to stand for something, to have made some difference that you lived at all. -- Leo C. Rosten (1908-1977) American Writer
As hard as it would seem to be able to sum up a human life in a single paragragh this comes pretty close.

FINISHED THE 30 IN 30

Today wraps up the the 30 in 30 challenge. I had to run a double today. Which meant I had to run this morning after I got off work, then slept about 7 hrs and got up and ran again. It also meant that I missed my son's band, Drawing Two, second live performance. But they have another show on the 28th that I will go to.
As for the last few runs they were all run on the treadmill. We have a new treadmill that has been in the garage since early Oct. We had no place to put it in the house until Kellen got his drum kit out of the way. But now it's set up and has already made life easier. It's a pain in the butt to go to the gym before work and about half the time when I try to use the treadmill we have at the hospital some fat chick is walking on the damn thing.
Anyway the last 2 runs went like this.
29 /4.65 /45:00/141/9:40
30 /4.32 /45:00/140/10:25
This treadmill has a program that allows me to put in a target HR and it will make adjustments to keep it there +/- 3 BMP. All but 2 of ther other runs throughout the month were outside using my Garmin 305. So I'm sure that there is some variability between those 2 HRM's and also pace calculations via gps and treadmill.
If you read the comment Lucho put on my last post you'll see that he is suggesting that I continue as I am. When I whinned about not taking a little break to recover. he said "Taking your fatigue and muscle breakdown to the edge of "too much" and then resting is the true art of training. In order to stimulate growth we need to force our bodies to adapt and that's never a comfortable thing". And if you have taken a trip over to his blog and seen the kind of numbers he puts up then you know that I'm going to keep plugging away. Of course I'm listening to my body because unlike Lucho, I'm old. And I haven't been doing this endurance stuff most of my life. Tony is being a bit of a sissy about the whole thing though. Whinning and crying about how he has been looking forward to a break. I told him to take his skirt off and put his running shoes on.

30 IN 30 UPDATE

Well, I think I'm going to make it. Right now I've done 28 runs in 29 days. So with a double either on Su or Mo I'll have done it. Here are the numbers through run 28.
23 /5.3/51:10/138/9.39
24 /5.63/55:46/140/9:54
25 /4.85/47:04/138/9:42
26 /5.32/50:59/139/9:35
27 /4.85/45:00/141/9:16 on treadmill at work
28 /4.59/45:00/144/9:48 on treadmill at home

I think my body is feeling the cumlitive effects of this challenge. Not that I feel tired or sore or anything but I don't feel fresh. So when this comes to an end on Monday I will take 2 days off then start my next phase. I'm not sure exactly what that will entale but I think I will run 5 days a week 1-1.5 hrs with 1 long run closer to 2 hrs. I want to keep my milage up above 40 and my running time >8 hrs. I will also begin to focus more time on swimming. DR.J and his crew have started 30 swims in 30 days....that ain't happening. But I will get to the pool 3-4 times a week. I will also ride the mtn bike, nothing technical just climbing and spinning. The Serotta will be on the trainer for 4-6 hrs of spinning per week.

BIG WEEK

Wow this was my biggest week ever in terms of miles ran and number of runs. Total miles for the week 51.6. Total number of runs for the week 10. So I was able to make up 3 of the runs that I missed earlier. I also did a MAF test yesterday. For those of you not familier with this test it is a way to gage your fitness. After a warm up you run 3-5 miles at a constant heart rate (HR) as your HR increases you slow your pace to maintain the HR. You do these tests every 3 weeks or so and watch the trends of each mile. The HR that is used is based on a formula 180-age. There are also some adjustments that can be made. So for me 180-44=136 then based on my current fitness I added 5 beats. This gives me a max HR of 141. However I have also had some physiologic testing done that measured my lactate thershold (LT) at a HR of 177. Based on this number, using Joe Friels/Training peaks this calculates the top end of my zone 1 at 151. So what I did was split the difference and set my Garmin to a range of 135-145. And this is what I got when I did the test.

mile 1 @ 141 8:51/mi
mile 2 @ 144 9:08/mi
mile 3 @ 143 9:16/mi

So we will repeat the test every 3 weeks for a total of 12 weeks. All of my runs will be at this slower lower HR as well. As for the 30 in 30 challenge here are the runs to finish out his week.
16 /5.33/ 47:16/157/8:52 this was the 1st make up run, 2nd run of the day
17 /5.3 / 49:39/144/9:22
18 /5.29/ 45:00/146/8:30
19 /5 / 45:00/143/9:00 MAF test with wu/cd
20 /5.04/ 49:06/138/9:44 2nd run of the day and 2nd make up run
21 /5.24/ 52:43/138/10:03
22 /4.94/ 51:11/141/10:21 2nd run of the day and 3rd make up run also went for short mtn bike ride in between the 2 runs.
So this puts me at 22 runs in 23 days. A little sore but not to bad. Lucho gave me some needed encouragement with regards to the discipline and patence required for this low HR training. And for some great reading check out Chuck V

Half way There

Well I'm half way to my goal of 30 in 30. Well sort of, I have run my 15th run but it has taken me 19 days. Since I already got my run done for today, and it's still early I will make up one of the runs today. So it will actually be 16 runs in 19 days.
14/ 5.06/47:42/145/9:25
15/ 5.32/45:31/152/8:33

Back from Vacation

I will write about the trip later for the family and friends and post some pictures Jayne took as well. But on to the more important matter at hand. The 30 in 30 challenge. Tony and I both did great in Cancun as far as consistent running. I ran 8 out of 9 days and Tony I think was 7/7. This included 1 day following a binge of tequila that would have made Jose Quervo proud. All but one run was done on the sidewalks of Cancun. Each of us tried running on the beach, once! Man that is brutal.
All in all at this point I have run 13 times in 17 days. I lost 2 days to travel and 2 to my work schedule. But I am off for the next 11 days and intend on making them all up.
run/dist/time/avg hr/pace
5 /4.23/48:36/155/11:29 this was in the sand
6 /5.05/46:05/152/9:07
7 /5.15/46:15/143/9:07
8 /5 /43:26/157/8:41
9 /4.94/46:15/151/9:21
10/5.3 /46:07/145/8:42
11/5 /43:29/161/8:41
12/4.99/45:32/141/9:07
13/5.04/45:05/154/8:56

what's interesting is that run 10 was with the hangover, run 11 was in the afternoon and it was quite a bit hotter. This was after a morning of deep sea fishing. And no we did not catch a thing, 1st time we have been skunked. As for the hangover I did not feel bad....I was lights out at 8:30 pm and slept until 0800. Maybe the extra rest helped????
B

30 IN 30 UPDATE

Well here are the numbers so far. I did miss monday do to this crappy work schedule of mine. But I will make it up.

run#/dist/time/avg hr

1/30/5.1/46:41/157
2/30/5.13/45:05/155
3/30/5/49:37/????forgot my gaget
4/30/5.1/45:27/158
so far so good, legs feel fine. I actually swam today too....wow It does not take long to loose that. My shoulders got tired pretty fast.
With regaurds to the hr's being so high for such a slow pace....This is what happens when you don't run for 5 days, then run a 1/2 marathon, then don't run again for another week. We ran the Colbert Classic Half on 10/6. I ran a pr 1:41 with avg HR 176 and max of 186 it was a very hard course, big hills. And my legs were sore for about 4 days. But hopefully by the end of the week the HR's will begin to come down again.

We leave for Mexico on Friday. Can't wait to dive Cozumel. I will post some dive pics when I can.

ANOTHER YEAR OLDER

Well as the title points out I had another birthday. And by the way I have not gotten your present yet, but I'm a patient man. It's one of the many facets of my character that I've been working on lately. It seems, much to my chagrin, that you can't get everything you want right when you want it. This has become evident to me as my 1st year as an "Ironman" is coming to a close. After all the hard work I've put in it turns out that I still suck. Not as bad as I used to suck but suck nonetheless. As I have been reading some other blogs I see some of things that I think I have always known. 1st and foremost no matter how hard you think have it someone else has it worse. This has multiple meanings too. No matter how are you are working, your competition is working harder. No matter the size of your obstacle, someone elses is greater. And no matter what your gifts, or lack thereof someone has it better or worse. But bottom line it's never easy and not all paths are the same even if the destination seems to be. So what does all this mean, probably not much to alot of people. For me it means I need to quit my whining and bitching and work harder. This requires patience this is a slow process. I spent most of my younger life as a power/speed type of athlete ie: wrestling,skiing, football etc. I did not even begin this endurance stuff until I was 35. And didn't really start getting serious about it until 2 years ago. And by serious I mean ran 1 marathon and then decided an Ironman would be a good idea. Bla bla I know it is was it is and I am were I am. So from here I enter the next phase, a concerted effort to improve as an endurance athlete. Beginning with consistent training. And by consistent I mean I am going to step up to a challenge posed by an athlete who's stuff I read, Dr.J. His challenge is 30 runs in 30 days. Each run 30-45 min depending on your beginning fitness and goals. For me it's 45 min/run. Gordo then upped the ante by suggesting swimming twice a week as well lifting once a week. Which with respect to time and job and all the other things that are life he states "just do it". I love that. bottom line there is no easy way, just like he always says. I will keep you posted on my progress.

The New Boat

Here are a few more pics of the new boat. There is also a picture of one of the coolest houses over in Post Falls. Enjoy!

Kellen's Band

Check out Kellen's band's myspace page. Click on the link Drawing Two on the right hand side of the blog. You listen to 5 songs I think. Let me or them know what you think.

SUNDAE SUNDAY

This past weekend was the Sundae Sunday, a 10 mile race here in Spokane. Jayne and I both did it. Tony tried to poke his own eye out with a stick on Saturday, so he could not run. I had a good run 1:13:54 which is over 6 minutes fasted than I've ever done this race. And man I was sore on Monday. There are some pretty good hills on this course and on the long downhill I was doing about 6:17/mile. I have to take advantage of my long legs.
Jayne ran with her friend Amy. And they had a good run as well 1:32. probably would have been a little fast if Amy had not trip and fallen down at about the 4 mile mark. Scraped her leg up pretty good.
The remander of this month is going to be dedicated to increasing my run milage. I am going to run the Colbert 1/2 marathon on Oct. 6th. That will probably be my last race for this year. Then it's base building time to get ready for next years Ironman.

END OF SUMMER

Well, as the end of summer approaches and I reflect on the year so far I'm amazed at how fast it's gone. With all the prep for Ironman and then the recovery. It was the middle of July before summer actually started for me. With the old boat gone and new one not here yet lake time has been sparse. I skied more when we went to Moses Lake than I think I have the rest of the summer. The trip to Indiana was busy more than relaxing. It was good to see some of the family and as with family there were a few that I could have done without. It was great to see an old friend from way back in 8th grade. Nice to see that his life is going well and he has a nice family.
It was nice to stay with Mike and Patty. Only 1 real hangover to deal with but it was a good one. Barefooting on the river was fun. But it had been a couple of years since I last footed and my feet hurt for a few days. All in all glad we went, glad Jayne got to see where I came from.
As we head into fall the training is started to pick up again. We are going to watch IM Canada this weekend. We are taking the bikes and wetsuits and plan on trying out parts of the course. I really hope Gordo has a great race, he is a pro that has a blog that I follow, www.coachgordo.com. He and his training partners have become my inspiration. And I hope to get to meet a couple of them in Penticton.
Next month we go get the boat. Tony and Lo are going with us and we are going to make a Montana exploration trip out of it. Hopefully the whole place won't burn down before we get to see it.

More IM pics

Some action pics

pre race pics

All of us the day after the race.

Jayne and I with Victor, the guy that won the race in 8 hr 33 min.

More IM Pics

Jayne and I found this truck parked on the street a couple of days before the race.



Jayne running through the woods near our house

Me on my last ride prior to ironman.

IM CDA

Well we did it!!! here are my stats. Not exactly what I was hoping for but I'm still proud of the accomplishment. I will write up a full race report in the next day or two along with some pics from the race.


SWIM BIKE RUN OVERALL POSITION
1:24:01 6:39:31 5:08:04 13:34:25 1225

RACE LEG DISTANCE PACE POSITION
TOTAL SWIM 2.4 mi. (1:24:01) 2:12/100m 1154


FIRST BIKE SEGMENT: 34 mi 34 mi. (1:52:25) 18.15 mph
SECOND BIKE SEGMENT: 90 mi 56 mi. (3:22:56) 16.56 mph
FINAL BIKE SEGMENT: 112 mi 22 mi. (1:24:10) 15.68 mph
TOTAL BIKE: 112 mi 112 mi. (6:39:31) 16.82 mph 1252


TOTAL RUN 26.2 mi. (5:08:04) 11:45/mile 1225

TRANSITION TIME
T1: SWIM-TO-BIKE 15:34
T2: BIKE-TO-RUN 7:15

These are Jayne's Stats for the race. She had a great bike leg.

SWIM BIKE RUN OVERALL POSITION
1:20:26 6:53:00 5:56:20 14:26:09 1529

RACE LEG DISTANCE PACE POSITION
TOTAL SWIM 2.4 mi. (1:20:26) 2:07/100m 922


FIRST BIKE SEGMENT: 34 mi 34 mi. (2:00:20) 16.95 mph
SECOND BIKE SEGMENT: 90 mi 56 mi. (3:29:06) 16.07 mph
FINAL BIKE SEGMENT: 112 mi 22 mi. (1:23:34) 15.80 mph
TOTAL BIKE: 112 mi 112 mi. (6:53:00) 16.27 mph 1288


TOTAL RUN 26.2 mi. (5:56:20) 13:36/mile 1529

TRANSITION TIME
T1: SWIM-TO-BIKE 8:20
T2: BIKE-TO-RUN 8:03

Ironman swim

Well yesterday prior to registraion we were able to swim the official swim course. Let me tell you 1.2 miles is a long way. And in white caps it's even tougher. The waves were relenetless. A swim that should have taken about 35 min. took 47. Hopefully race morning will bring calm water. The water temp was 63 degrees which is up a little from Sunday when we swam. And the air temp is going to be in the 80's for the next couple of days so the water may warm up a little more.

New Boat

Here is a picture of the new boat. We don't get until sept. but we are still excited. And we will get to go ski behind her the week after Ironman.