Bloomsday 08

Well Sunday's Bloomsday race was interesting to say the least. On the worldclass side of things a new course record was set by Micah Kogo in a time of 33:51. Which for those of you that don't know is superhuman fast. But on the local and frankly more interesting front, I ran a 51:36. I know what your thinking.....33:51 vs 51:36... you suck!!! and you're right I do. However, I sucked less this year than last. So I consider it a victory. In all seriousness though I had a pretty good race
and it was a 1:31 improvement over last year. But I did not meet my goal. I had hoped and really thought I could break 50 min. Now I'm not going to make any excuses but I do wonder if last weeks ankle injury and subsequant rest days without any running hurt me. I did run short 2 mile run on Saturday just to make sure the ankle was ok. But even on that run my heart rate seemed to go through the roof. At any rate I executed my race plan nearly flawlessly I went out a little to fast in the 1st mile 6:12 vs 6:30. But by the 2nd mile I had settled in at 6:31. When I rounded the corner at the college I was right on track at @ 6:42. Here is where I screwed up. This section is pretty flat so I should have been able to speed up to 6:30 pace again. Operative word being should. I did not. I actuallly slowed a little.So that when I started the down hill towards the bridge I was actually a few seconds behind. I did make this time up on the down hill. Thank god for long legs. So as I started up doomsday I was in pretty good shape. I think I was right around 6:31 pace(average). By the top of the hill my average had dropped to 6:52 and my HR was 174. But the hill had taken a toll and I slowed a little. I was able to pick it up again but it was to little to late.
The Hobbit and I were talking about why it is you just can't seem to make yourself push sometimes. It's so mental at that point. I mean hell I had even planned for this. The only reason I wore my HR monitor was so that when I got to the 2 flatish spots in the course that I could look down and see that I had plenty of room to push. In the case at the top of the hill my HR was 174. My LT is 177 so I should have easily been able to push 4-5 beats harder. Probably would have made the difference. Definitly would have allowed me to beat Tony, he got me by 21 seconds. All in all it was a good race. The weather was perfect. I continue to learn and I continue to improve. So I guess I'll keep trying.

CLUMSY BASTARD

Well I really screwed up on my long run on Sunday. 10 miles into a 16 miler and I roll my ankle and end up tits up on the sidewalk. After I get up and finish cussing at myself. I see Tony crossing the street ahead of me, he didn't hear my rant. So I start walking back towards where we started. After about 1/4 mile or so I decide to test it with some easy jogging. It goes ok as long as I land on a completely flat foot. so I plod along @ 9:30 pace taking a shortcut through the ghetto for 3.5 miles. I still only beat Tony by about 10 min.
So when I got to work I had my foot x-rayed,which was negative. So just a good sprain. So I'm icing it and resting it. Not sure if I'm going to run Bloomsday or not. I won't decide until Sat. Going to swim today and try my bike on the trainer to see if it hurts to pedal. If I can I will ride outside but I'm betting on the trainer for now. Just have to keep my fingers crossed. I'm just glad it's not broke. That would have ended the IM plan. Worst case now is that I will miss a little running. But I have built a lot of running fitness over the past 6 months so hopefully I won't lose much.

Back to Work Day

This is my least favorite day. I have to go back to work tonight. Not that I mind working, that's not exactly true. If I didn't have to work I wouldn't. I have plenty of things to do to keep me busy. But since Jayne is not independently wealthy and refuses to win the lottery. Then I must work. I am grateful though that I have a job. And that my profession is in such high demand. I got called by 4 head hunters last week. There are ~16 hospital pharmacists jobs here in the Spokane area. So it's good to be needed. But it's still a drag to go to work. Pharmacy, as you can imagine is a very boring tedious job. It's all about details, no mistakes,ever. It has it's excitement, going to codes always gets the HR up a little. And sometimes I know the outcome was improved because I was there. And that does provide some satisfaction. But this is not a fun job. Satisfying,gratifying,needed,important yea it's all of those but it's not fun. I guess that's why it's called work. I guess we all can't fly jets or play baseball for a living. And I know that everything becomes "work" after a while. Hell when a I was on the the ski patrol I got paid to ski and cause avalanches with dynamite, how great is that. But I also had to babysit people that couldn't ski and would get themselves into predicaments. So yea it's all work. So what does this ramble have to do with triathlon.....It too is all about work. It has some fun times with friends and the satisfaction that comes from a great workout. And don't get me wrong I like training. But bottom line it's work, hard work! The difference is that this is work I choose to do as opposed to work I have to do. So before I have to go to work tonight, I choose to get off my ass and run and ride my bike.

Weeks Highlights

Well this was a week of transition of sorts. From this point forward most of the workouts will be longer but less frequent. Thursday was a long day in that I worked all night Wed. stayed up and then met up with Stan and his buddy Tim at 1 pm for a ride. I had only planned on about a 30-35 miler. However I felt good and kept going. When we got to CDA I decided though that I had better not continue to hammer with these guys because I didn't want to screw up the rest of the weekends training. To ride from Spokane to CDA is very slightly uphill. The issue here was one of knowing my own fitness. This was the longest ride of the year, which totally sucks. So it was more important for me to get the saddle time without killing myself. The first 25miles I hammered with them and felt great. As the fatigue of the 25 miles@ 19 mph combined with the nearly 24 hrs without sleep began to get the better of me. So I made a choice. I told Stan and Tim to go on and I cruised at a comfortable yet steady pace. We had a pretty good headwind which upped the challenge and I also picked up a tail. Some guy that got on my back wheel and I pulled for about 10 miles.
Every time I would slow up a little he would then pass me thank me for the pull then ride ahead. But he was not able to hold his pace then I would catch him again and he would latch on again. Probably good for me.
Friday was a good 8.5 mile tempo run through the woods,caveman style. Felt real good. Swim later on Friday didn't go as well as I had hoped but I logged some time. Saturday was weights and fun. We got together with the Hobbit and his wife and took the dogs up to their lake place. The pups had a blast as you can see in the picture. Those 2 love to play with each other. The cool thing was since we were on neutral and new territory. They actually stopped wrestling a few times and just explored together. Which is what Tony and I hoped would happen.
Sunday was a 20 mile run. Hard! that's just along run. It went ok though. My training plan called for me to run this at 8:36 pace. I pushed it a little and was on pace to run it at 8:10 pace. The last 3 miles were a bit of a challenge and my pace fell off. Total for the run was 8:18 pace. I plan on doing this run 2 more times so I hope to run this more consistently as I get closer to IM.

Tough Finish

Sunday was a tough day for me. The plan was to work all night ride for ~2.5 hrs then run 9 mile brick. However, Jayne wanted to swim before our bike ride. So it was decided, notice I didn't say I decided, that I would run with the Hobbit then we would ride. So I met Tony at his office after I get off ~0815. It was a gorgeous morning. Sun shinning bright, actually warm in the sun. My run plan called for a 9 mile run since this is a run recovery week. Dumb dumb on the other hand wanted to go 12-14 miles. We compromised on 10-11 miles. So as we start out I fell like crap. My legs felt tired and heavy no springiness at all. Felt like I was running on a couple of salamis. But I figured I would loosen up an all would be ok. NOT!! the whole run was hard. My HR was ok, low 138-145. But my legs sucked. But it was a beautiful morning we saw AL, twice actually. We were running the same loop but Al was going the "wrong" way. In any event I logged 10.6 miles that felt like 26. Tomorrow will be a day off.

Finally Some Sun

Wouldn't you know it, now that I am back to work the sun is going to come out. I had 7 days off and saw the sun maybe twice, for a few minutes. Then the day I go back here comes the sun. The forecast is sunny and in the upper 60's this weekend. So we are looking forward to some riding outside.
Jayne and I rode today. I drove out to her work dropped off her bike and some clothes then I went ahead and started without her. I was able to get about 45 min. in before she got there. I actually could have got about 1.5 hrs before she finely got there, but that's another story. The ride went well for my longest so far this year a whopping 39 miles. But hopefully the weather will hold and I can really start to hit it hard.
The swimming is going ok. Elbow seems fine,for swimming, it still is screwed up though. I think I will be able to hold off until after IM to get it scoped.
The 18 mile run on Sunday was F&*^%*G hard. The Hobbit is no longer allowed to pick the route on long runs. This is not just me being a pussy either. We did a combination of the Sundae Sunday and a backwards Bloomsday. My gps is retarded so I won't tell you the elevation info that it showed but we did some climbing.
Speed work on Tues. went well, except I was late and really did not warm up. Unless you count my jog to the bathroom to pee before we started. We started with a mile, then 3x 800, then 2x 400. I tried to be smarter this time at least on the mile and the 800's. I let it rip on the back half of the 400's.
This is an easy run week. More of a bike and swim focus. I think this will be the first week that I ride more than I run. That's sad!

Back to the Pool

So on Friday after my PT appointment I went to the pool for the first time in a month.
The elbow felt fine but my swim fitness was crap. After about 800 my form started to waiver and by 1200 I'm sure it looked like I was having a seizure. But I know that will come back pretty fast. Now I just have to figure out how to fit the swimming back into my schedule. Jayne won't admit it but I think she was a little happy with my swimming performance. Not that she wants me to do bad or anything. Those of you that know her know she has never had a mean thought. But she likes being better than me at swimming. Before my elbow issue I was more than giving her a run for her money. But on Friday I could not keep up with her. And I think I saw a little smile on her face. Good for her.
We woke up Sat. to snow again!!! So it was bike on the rollers. I'm determined to figure those things out. I as able to ride with 1 hand and pull my water bottle out of the cage, take a drink and return the bottle without crashing or grabbing the wall. I was quite impressed with myself.
Today, as I'm typing this at the crack ass of dawn on Sun. is pretty much going to be hard. 18 mile run.....no matter how you slice it or the route you run,that's a long way. The route the "Hobbit" and I are going to run will totally suck. Lots of hills, but at least it's not snowing.....yet anyway. I will post more after the run as well as some pics of the puppies, Tony an LO are bringing Hudson over to play with Otis. As of Friday Hudson got off of his grounding by the vet. So we are looking forward to a fun play day.

Long Run, More Snow

I can't believe we are almost to April and it is still snowing. We got about 4-5 inches today, almost all while I was running. It was beautiful, but a little annoying. The flakes were huge and kind of wet. Towards the end it was balling up in the heel of my shoes. So it was like running in high heels. No I haven't actually run in high heels but you know what I mean. Part of my run was on a trail through Riverside State Park and that really slowed me down. The new snow was covering the frozen mtb tracks that are left from the winters snow in the shaded areas. So it made for some treacherous running and a few close calls. It would really suck to sprain and ankle or tweak a knee at this point.
As for the run stats, 16.5 miles 2:26:40 with avg HR of 149 and a max of 166. Pace was off due to that trail section I was nearly walking a few points. All in all it was a good run. When I was done I had about 2 inches snow on the bill of my hat.
This gave me just over 40 miles for the week running only 30 miles on the bike,what a puss.

More Snow

2-4 more inches are falling as we speak, or as I type. So it will be bike on the trainer again.....shit! The running is going ok though 24 miles so far this week with a 16 miler planned for Sun. Today my legs were a little tired the goal for the workout was 1 mile warm up then 5 miles at tempo pace ~ 7:30/mi. but after 3 miles at pace I was struggling a little. I think this is because Tony and I did speed work on Tues. with Bloomsday Road Runners at the SCC track. Then yesterday we ran most of the Bloomsday course, including the hill. So, long story, longer, I was tired.
Also on Tuesday I went to the doc about the elbow. I actually saw the PA. She shot an x-ray which shows a spur, but that's not the problem. She thinks,and the doc agreed, that I have a messed up elbow. So she shot some depo-medrol, steroid, into the irritated area and sent me to talk to the PT guys. The PT guy did some ultrasound, then some message,hurt like hell. Then some electrostimulation thing while it was wrapped in an ice pack. I'm continuing my NSAID and seeing the PT guy 2x week if it's not better in 2 weeks it may have to be scoped. But so far it is feeling better with the current regiment but I have yet to swim. We will see if I can't get to the pool.

Take the Test

This is a great video.

March in Spokane

So far I have missed 2 bike rides this week because of this weird spring weather. Yesterday it rained,snowed,haled, was sunny and windy. My plan was to ride after I did my intervals at the gym. The run was 8 miles total. 3x 1 mi @ 6:49 pace with 1/2 jog, warm up and cool down at <8:41 pace. It went well but was tough. Will have to put the bike back on the trainer, it going to rain again today. So I will ride and watch college hoops.

GOOD WEEK

This week was my first real build week. It was also the first outside bike ride of the year, sick of that trainer. Totals for the week 37.5 mi running, 67 mi biking. No swimming, my elbow is dorked up. You may remember I broke my elbow a few years ago wake boarding. And out of the blue it started hurting a couple of weeks ago. Then 1 day in the pool I was cruising along and it was sore, but bearable. Then my hand hit the wall,not hard, but it sent a shock through my arm and my elbow was done. Ever since then I can't even do a push up. So I go to the doc on the 25th.
The running is going well. I actually ran a 5 mile race yesterday, The St.Paddy's 5 miler. I had worked all night then ran from the hospital to where the race started, 4 miles. Then ran the race, then ran back to the hospital. This gave me 13 miles for the day with a Heller 5 mile tempo run in the middle. The race went well for me 34:10 6:50/mi. I was happy. The Hobbit wasn't happy. He went out a little to fast and was sucking ass by mile 4. He still beat me though,bastard. All in all it was a good race, great temp. They do not have results posted yet so not sure how I ranked, except I know BOOB beat me, but not by much.

17 MILES

Today the Hobbit and I set out to run 17 miles. That's a long way! Beautiful day here in Spokaloo. This morning it was a crisp 39 with a layer of fog that would burn off about 6 miles into our run.Now my goal for the day was to keep my HR below my MAF at 145. The Hobbit, being a lying piece of poop said he too was going to run off his HR. I wasn't until we were about 4 miles into the run that he fessed up that he didn't even have his HR monitor on. Which would explain why when I looked down we were running 8:20/mi and my HR was 153. So I gave him the 1 finger wave and proceeded to run my run. There were quite a few people out walking their dogs and riding bikes and even a few other runners. It's always nice to see alot of people out using our great resources here. For those of you that have not been to Spokane. We have a paved bike/walking/running path, The Centennial Trail that is protected from traffic for most of it's length. It starts out by my house in Nine Mile and goes all the way to CDA,Id. about 65-70 miles. I digress, stats for the run are 17 miles 2:40:47 9:27/mile ave HR 145

SNAKE RIVER HALF REALLY BLEW

But I mean that in a literal way. The freaking wind was crazy. Not sure how fast it was blowing but there were white caps on the river. The temp was great about 44 but because of the wind blowing off the water it felt about 24. So I started out wearing to many clothes. By about 4 miles I was stripping. There are a couple notables with this race for me. First off this year I ran 7 minutes faster than last year. That is a huge improvement. Now the Hobbit thinks that last year I ran like a puss. Which is possible but I don't think so, maybe a little, but not 7 minutes worth. Last year's condition were also perfect,cool, no wind, perfect. Which means this years result are that much more meaningful. I know what your thinking the wind was at your back going one way and in your face going the other. No! the first 6.5 miles the wind kind of swirled, sometimes at our backs sometimes in our faces but mostly hitting us sideways. But on the way back particularly miles 7.5-11 it was dead in our faces. At mile 10 with the exact same cadence and stride length my pace dropped from 7:10/mile to 8:15/mile and my quads were on fire definitely above LT. Needless to say I had to back off a little. I was saved at about 11 miles when a woman who was pretty tall passed me. I was able suck in behind her and draft for about a mile to recover. Then I passed her and left her, it's a race right. I think I beat her by 55 sec.
The Hobbit beat me again,Bastard!!!. I think he benefited from being 3ft 6". the wind went right over his nappy little head. At any rate he ran a 1:35:25 and I went 1:37:44.

TRAINING

I know I have not been writing much about the training, mainly because I've been busy training. Last week was pretty big ending with a 15 mile run on Sunday with the Hobbit. I've been riding on the trainer about 3x a week with the long ride being about 1.5 hrs. It really sucks too. I don't know how these people put in 5-6 hrs on a trainer and go 20+ mph. The sun is suppose to come out pretty soon and melt this snow then we will be able to put in some good miles. As for swimming well I still suck but I suck less than I used too. This Sat. we are running the Snake River Half Marathon. This is a totally flat run right next to the Snake River. Last year was our 1st time running it and we had a great day. From what I've been told though when the wind blows down there it really rips. Forcast for Sat.....windy and rainy., Should be great! I'll post our results on Sat.

PUPPY PICTURES

Just a couple of pics of Otis and his brother Hudson. Jayne has taken about 1000.

BEEN BUSY

I have been real busy. If you have been paying attention to the weather, we got pounded with snow. So like any good triathlete I have been cross training. And by cross training I mean I have been running, biking, skiing and swimming in just about that order. This past weekend my best friend from high school came out from Indiana, with his son, to go skiing. The week was quite full before they got here on Thursday. We skied Friday, Sat. at Silver Mt.
Then Sunday the Hobbit and I met at 0700 for a 13 miler. We had a great run even though Tony had to make 2 trips to the crapper. Must be some kind of record. At any rate I was home and in the shower by 0930. Then I took Mike and Vader up to MT. Spokane to ski. It was alot of fun to ski with Vader, he is 13, so pretty fearless. So I took him with me for most of the day and made him ski off the groomed and in the trees. We had a blast hitting the jumps in the woods then racing to the lifts. By about 3 pm though I was toast. I was at that dangerous stage wear your brain sends the signal and body says yea, sure, right.....were you with us when we went for that run this morning????? Maybe we miss this turn here and run your dumb ass into that tree. So I quit. The rest of the day didn't go quite as planned thanks to a car malfunction but Tony and Laura came over and spent most of the day at our house and brought Hudson, Otis' brother. And I don't care what anybody says, 2 puppies playing is one of the funniest things on the planet. These guys beat the crap out of each other for hours. So much so that the next day Otis layed around all day. Dogs too need recovery days. I'll post some pictures later this week.

I Needed This

This week has been tough. Coming off last weeks cold/cough and limited training. This week it has been hard to get going. But I think this video is the spark I needed

THE PUPPY IS GROWING

I took Otis to the vet this week for his last set of shots. 3 months old and the vet said he looks a month older. He weighed in yesterday at 28 lbs. Here are some pics.

YEAR END TOTALS

Well this is a little late due to holidays and going to see Ron and his family. At any rate here are my totals.

Swim Distance: 72.88 miles Swim Time: 51:18 hrs 73% OF GOAL
Bike Distance: 2567.95 miles Bike Time: 165:28 hrs 64% OF GOAL
Run Distance: 1256.98 miles Run Time: 200:02 hrs 84 % OF GOAL
Total Miles: 3897.81 miles Total Time: 416:48 hrs.

I'll tell you the truth it sure seemed like more than that. I fell short of all of my goals, but was pretty close on a running. My goals were swim 100 miles, run 1500 miles, and bike 4000 miles. And its pretty easy to see that time on the bike is a problem. 64 % of my bike goal directly correlates to my less than great Ironman. If you average out the % of goal for all events that would give me a ~74 % a low C, that's about what I think about my Ironman a low C. So needless to say I have a lot of room for improvement. So goals for this year will stay the same as far as my distances, but I have to improve on the completion rate. My emphasis though has to be the bike. I think a 10%-15% improvment in the bike would make a huge difference in the race. We shall see.