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.

IRONMAN REGISTRATION

This is Jayne and I getting ready to pick up our race packets.....When they put Jayne's id bracelet on her wrist she almost cried. It has been quite the emotional journey.

SOLD MY BOAT

Well today I am a little sad, and excited at the same time. I sold my boat today. I love my boat. She was my 2nd boat but I had a real bond with her, way more than with my 1st boat. I bought her brand new in 1994. I have had some great times in that boat. I taught my kids to ski behind her and to barefoot on her boom. I broke my 1st bone, my elbow, doing a 360 behind her. I have romanced a lady or two in her. It's funny before Jayne and I met she saw my boat sitting at my dock and thought she was beutiful. Little did she know that a few years later she would spend her summers in that boat. Jayne and I actually spent our 1 st together in that boat. It was a drizzily day and we went skiing, Jayne didn't whine at all. How cool is that. But now it's time for a new chapter. And the people that are buying her are great folks a father and son that I know will take care of her. Maybe not as well as I did but they will love her too. And the son is a good wakeboarder and he will be able to go big on her wake, better than I ever did. I will never forget the day we had 4 of us long line barefoot behind her. wish I had a picture of that. But now I get to but a new boat. I think I may already have found it but we shall see if the deal comes together. With 11 days until Ironman and 4 days until Kellen graduates, this just seems a fitting close to this particular chapter of my life.

TAPERING IS FUN

Well 2 weeks from today and we will find out if I'm an Ironman or not. I feel pretty good this week kind of sucked for biking, due to weather. Last sunday Jayne and I did a charity bike ride. Jayne did a 50 mile rIde and I did 100 miles. Jayne only did 50 because she had done 112 miles 2 days prior. Anyway it was about 95 degrees that sunday. On monday it had dropped to 60 and was raining. Tuesday was a little colder and raining again. Then it was back to work on thursday. I was able to get enough running in though as well as swimming. We actually got some open water swimming in as well. But the bike did suffer this week a little. So the plan for this week is to ride the bike more frequently but not as long on each ride maybe 75 miles total for the week. We will see if this works out. I'm also going to get in some more open water swimming this week. Jayne swam in cda lake yesterday and I guess it was very windy and the water was real rough. Our friend Jess was with her and I guess Jess freaked out a little when just as she tried to take a breath a wave hit her in the face. A little disconcerting I'm sure.
So the next 13 days are mostly about rest and recovery. Eating well staying superhydrated and as little stress as can be managed....Next weekend Kellen graduates from high school......wow!!! that could really freak me out if I let it.... But with Ironman a week later i'm kind of preocupied with my own little thing. I will try to make Kellen feel like the focus on his big day. I know it's a big deal. Eventhough right now I have tunnel vision.

BIGGEST WEEK EVER

Well this was a very tough week. I say tough beacuse the volume was huge for me but I actually feel really good. Totals for the week swim 3.3 miles, bike 202 miles, run 30 miles. Thursday was a huge breakthrough day for me a did a 7 1/2 hr brick. For those of you that don't know what a brick is, it's a workout with multiple parts. ie: swim then bike or bike then run. So what I did was a 100 mile bike ride, which by the way is a long way, then ran for an hour. The ride was pretty tough too I had 7200 feet of elevation. The Ironman course only has ~6300 ft. So it was a little tougher than the race course. I still don't have my nutrition dialed in though,but it's getting better. I need about 500 kcals/hr on the bike and at least that much if not more on the run. This ride I had about 900 kcals total for the whole brick. But I really am getting better. Last week When Jayne and I did our mock half IM I only had about 900 for the whole day. The brick was longer from a time standpoint but the mock half had twice the running, and a 1.2 mile swim.
We have 1 more hard week then we begin our taper. I'm taking the taper very seriously, I think my old ass will benefit greatly. The nerves have started as well. when I start thinking about race day the old stomach starts getting all queasy. But all in all I think I'm ready.....ready or not here it comes. My time goals have wained a little 12 hrs would require everthing to go perfectly for me 13 is a safer bet but I'm not ruling out 14. Hell I just want to finish it on my feet.

BEEN BUSY

Well it's been a long time since my last post. That's because I've working my ass off trying to get ready for Ironman. I have been train 12-20 hours a week for the past 3 months. With 6 weeks until d-day I'm getting nervous. The other day I was figuring out my training plan for the last 3 weeks prior to the race. When I was entering the worouts for the last week, race week, I thought i was going to throw up. This has most definitly been a test of my self discipline. It's real easy to come up with 4-5 good reasons to skip a workout. And I do admit to change a few mainly cutting some of the long bricks down, do to weather or feeling very tired. But for the most part I've been doing it all. Last week I road my bike 148 miles, ran 27 miles and swam 3.5 miles. This week is a recovery week. Which I kind of need but I really don't feel that tired. Jayne has been doing great as well, She is a little tired though. I'm real proud of her, and she is very proud of herself. A couple of weeks ago she and Janine road the whole Ironman course, all 112 miles, then ran for 30 min. That made for about an 8 hr 15 min day...
Starting next week we begin our last build before we start to taper for the race. Jayne just took her bike in for it's final check up and change out her rear cassette to give her an extra low end gear for all of the hills, and I take mine in on monday. Having 1 more gear will be nice I have been having a tough time spinning up the hills. I tend to want to hammer them, and even when I stay in the saddle I try to power up the hill. Which will make for a great bike split but a real shitty marathon. Swimming is getting better I still suck but I'm not getting passed by old fat women anymore. Today I was actually the fast one in the pool....but believe me I'm not bragging.....I still have a firm crasp on reality when it come to swimming. I predict Jayne will beat me out of the water by 20 min. I may try to draft off of her for a while but I don't think I will be able maintain her pace. In the pool I can stay with her for maybe 600 but that is side by side not sure how would do drafting....we will see. Hopefully we will test that in the lake pretty soon. Bike is coming along I just need a lot of saddle time aerobic work. my running is going quite well, I think. 2 weeks ago we ran this 12 k race here in Spokane called Bloomsday. It's a very big race this year 41000 finishers. And it draws world class runners for some reason. It is a very tough course with several minor hills and 1 big hill at 5 miles that will hurt you.
Jayne and I each posted pr's Jayne at 1:03:53 and me at 52:57. Tony beat me by 12 seconds, little bastard. And of course we still hate Bob 48 min.
Well I'll try to write more later.

Snake River Half Marathon
pics of Tony and Jayne and the scenery. No pics of me though maybe next time.

BACK TO THE POOL

Well I started swimming again :( I started on tuesday actually with a 1300 m workout set up by Scott Roy the coach of the masters program and also the head of a triathlon club here in Spokane called Team Blaze. Jayne has already joined the club not sure if I will though I'm not much of a club joiner....The waterski club is about all the club I can handle. It's sad but in every club I've ever joined or hung out with for any length of time, the club seems to become mired down in what seems to me to be an inordinate amount of politics..... And as most people reading this know,I'm not so good at the polical things in this world. I digress
So far this week I have swam twice the 1300 I mentioned and tonight it was 1750 with 250 of those as kick only. If you have never had the pleasure of using a kick board it is torture device in which you hold on with your hands to help float the front of your body while your legs kick like crazy. I have size 10.5-11 foot depending on the shoe and it's a fat Fred Flinstone foot. You would think they would motor me right along.....Not!!! But I'm sure it will get better.Running is going well, tony and I ran 14 on sunday....it was tough,alot of hills but a good run.

BACK AT IT

Well we are home from vacation actually got home on 10/21, so I'm a little behind. Cabo was great as always.Stayed at a great place www.HILTONLOSCABOS.COM
as much as I hate to support Paris hilton in any way the place was nice. Ran on the beach a couple of days and on the treadmill a couple. It was about 90 by 0900 so we had to be up and running early. Running in the sand has to be good for you it requires so many aux muscles to maintain balance and footing. At a min. it's a great core workout as for running about 10:30/mi was as fast as I could go. That pace had my hr at red line. But for the week we were in Cabo I still got 26 miles. This past week wee increased again and I ended up with 29.6. This gave me a good mix of hills,tempo and long and slow. Sundays long run was 12.2 @ 9:45 pace. It was tough because I had worked all night and it was about 35 and rained for most of the run. But Tony and I pounded it out. The plan for this week is a total of 33 miles. Speed work on wed. and 14 mile long run on sunday. I also start swimming with the master swim club on tues night....Whoopee.

NEW STRADEGY

Recently Tony ran the Portland Marathon. This was his 3rd marathon all of which were in 1 year, oct-oct. In all 3 he has bonked. Bonking for those of you that don't know is a very weird thing. Basically you run out of fuel. But it can manefest itself in alot of ways. But the worst symtom, in a race, is that you can't run fast anymore. I bonked at the CDA marathon and it took me 1 hr and 3 min. to run the last 6.2 miles. to put that in perspective I ran the 1st 20 miles in 2 hr and 50 min. And you are in this sureal frame of mind. I literally thought about grabing this kids doughnut as I ran by him....a little kid.... about 3. Anyway my past bonk and Tony's 3rd bonk have caused us to rethink our training. All of our train to this point has had us running between 20-30 miles a week. Whick we thought was enough but I don't think that forces the body to adapt eneough. These guys that are serious and fast runners are doing 50-100 miles a week. We are not quite that whacked out but tony has Boston in April and With me doing Ironman next June adding some weekly milage makes sense for base building if nothing else. I think it will help me alot. Time will be the biggest factor. I'm going to have to start swimming pretty soon, as much as I hate it. Bikeing will be almost all indoor pretty soon, which actually saves a little time, since I don't have to load up the bike and go somewhere. I will keep you posted.

KELLEN'S PICTURES

OK MOM GET OFF MY ASS..... There are also some more on my flickr badge on the right. Just click on the badge and you can see all of them. The ones on the badge are the ones we liked the most.