August 29, 2008

Late Aug & Sept's schedual

My coach sent me Sept's training plan. Apparently it's time to do some major butt kicking. My butt from the looks of the workouts. The program really picks up some serious mileage Sept 8th!!! I'm excited. I've never worked out this hard before. I'm really looking foreword to pushing myself. This will be an etreme challenge!!!! Check out my months plan.

Mon 8-25 15 mile run followed by a 3000 meter swim
Tue 8-26 2 hr bike
Wed 8-27-08 3000 meter swim 45 minute run.
Thu 8-28-08 2 hr bike with 30 minutes @ zone 3 followed by a 30 minute run.
Fri 8-29 3000 meter swim
Sat 8-30 80 mile bike 5 mile run
Sun 8-31 off
Mon 9-1 run 11 miles
Tue 9-2 bike 2 hrs swim 3000 meters
Wed 9-3 1 hr run
Thu 9-4 swim 3000 meters
Fri 9-5 run 45 minutes of hill repeats
Sat 9-6 100 mile bike ride!!!!!
Sun 9-7 off
Mon 9-8 17 mile run!!!!! 2700 meter swim!!!!!
Tue 9-9 Bike 2 hrs
Wed 9-10 swim 3000 meters. Run 1 hr hilly course
Thu 9-11 bike 2 hrs with 30 minutes at Z-3 followed by 30 minute run
Fri 9-12 Swim 3100 meters.
Sat 9-13 bike 80 miles then 5 mile run!!!!!!
Sun 9-14 off
Mon 9-15 Run 17 miles!!!!! swim 2750 meters!!!!!
Tue 9-18 bike 2 hrs
Wed 9-17 run 1 hr hills. 3000 meter swim
Thu 9-18 Bike 2 hrs with 80 minutes in zone 3 followed by 30 minute run
Fri 9-19 swim 3100 meters
Sat 9-20 bike 90 miles followed by a 5 mile run!!!!!!!
Sun 9-21 bike 1 hr
Mon 9-22 swim 2600 meters
Tue 9-23 bike 90 minutes zone 3 followed by 45 minute run
Wed 9-24 swim 3500 meters
Thu 9-25 run 70 minutes with 30 minutes at threshold
Fri 9-26 off
Sat 9-27 bike 5 hrs run 45 minutes
Sun 9-28 Off
Mon 9-29 run 2 hr 30 minutes
Tue 9-30 swim 2600 meters

August 28, 2008

her halo & wings

Triathletes spend an absurd amount of time training. We wouldn't do it if we didn't love it. But whether or not our family feels the same way is another thing. ALL triathletes who train as much as they want either have a spouse with a halo & wings or are single. My wife is the best of the best. Truly amazing. Not just about my training. She's the perfect wife in every aspect of marriage & life with her is easy.

I wrote this about her last night. Its not a very good, but it comes from my heart.

Throughout the nights of work I find myself remembering our conversations, picturing the sun on your hair, the brightness of your smile.

Every morning as I go to bed I rest easy, my last sight being you.

Each day as I wake it is your face that leaps to my mind.

August 25, 2008

USAT Rankings & a lesson learned

I was checking out my USAT rankings. My first year getting ranked was 2006. I've made huge gains in my racing, yet my USAT ranking has increased very little. Apparently every other triathlete & duathlete in the USA has gotten faster too.

2006 triathlon 67.95
2007 triathlon 65.23

2006 duathlon 65.75
2007 duathlon 68.21

Up until a couple months ago I was doing a moderate amount of weight lifting, a ton of push ups, pull ups, & core work along with my triathlon training. I was losing weight consistently as long as I wasn't struggling with a period of emotional eating. A couple months ago I decided I was going to try an experiment. I was going to stop all weights & strength training in hopes that I could continue losing fat, plus drop a few pounds of muscle. My hope was, like it is for all endurance athletes, to be as light as possible.I learned I needed some strength training to keep my metabolism high. The bad news is my weight loss slowed the first month of the experiment to no loss & a ton of struggle this month.

I went back to the weight room this morning. It felt great! I kept both the weight & sets low. I also stayed away from muscle failure. I'm pretty sure going back to the weights will speed up my metabolism. The only question is how long until my metabolism starts picking up again. I've been stuck here at 204 for quite awhile now.

Looking back at the last paragraph I feel the need to explain the way I feel about being stuck at 200. I'm actually elated. I never thought I'd be back down to the low 200's again. Even if I never lost another pound I'd be content. I love competing as a Clydesdale. With only a few exceptions Clydesdale's compete in triathlon because they absolutely love the sport. The majority of Clydes will never finish in the front of the pack. They race because they love the sport. Not because they are breaking records. That being said I also know I'm capable of getting to 190. I was there in May using swimming, biking, running, diet, & a moderate amount of strength training. The only thing that has changed between then & now is I had stopped strength training. Lesson learned. I'm hoping in the next month or so the moderate weight lifting will start to speed my metabolism again & I'll get to somewhere around 180-190 pounds. I will keep trying. But if after a long period of time I see my body is simply fighting going any lower than 200 I'll change my focus to maintaining my weight. Flexibility has never been a strong point of mine. I have a tendency to become obsessed with a goal & darn near kill myself attaining it. Hopefully this
time I will be able to watch, analyze my situation, & make the right decision.
I'll keep you posted.
Thanks for tuning in.

August 24, 2008

my days ride, & an open invitation

On Tuesday Aug 17th I rode my bike around my favorite route, the Bonanza Ranch Loop. It's a mountainous 19.6 mile loop that starts right outside my house on highway 14. I did 2 loops. The first 15 minutes was a warm up, then I did 90 minutes in zone 3, then a cool down. My first lap I finished in my fastest lap ever of 1 hr 3 min 33 seconds. I completed 2 laps in my best time ever of 2 hrs 13 minutes. My training for IMAZ is going very well. I'm maintaining my weight at around 200 pounds. Of course I'd like to be lighter, & I'm watching my diet to try & get there. But even at 200 I'm lighter & faster than I ever thought I could be.

Today I rode with my cousin Chris Mr. cycling extraordinaire, from Paseo Del Norte & I-25 to highway 525. From 525 to 550 & then west. It was a total of 57.1 miles followed up with a 3 mile run. I felt amazing the entire workout. I'm sure I'll do well at IMAZ in Nov. My coach is still saying I'll complete somewhere in the 13-14 he even range. I too feel pretty confident that will happen. Ah, God, family, training, & triathlon. It doesn't get any better than this.

On sat the 30th I'll be doing am 80 mile bike & a 5 mile run. Misery loves company. I'll be starting in Albuquerque on Paseo Del Norte at 8 am from my cousins house. I'd love it if anyone would join us! This is an open invitation. Any & all can come regardless of weather we have met or not.

August 22, 2008

3 cheers for coffee!

Want a drug that could lower your risk of diabetes, Parkinson's disease, and colon cancer? That could lift your mood and treat headaches? That could lower your risk of cavities?If it sounds too good to be true, think again.Coffee, the much maligned but undoubtedly beloved beverage, just made headlines for possibly cutting the risk of the latest disease epidemic, type 2 diabetes. And the real news seems to be that the more you drink, the better.Reducing Disease RiskAfter analyzing data on 126,000 people for as long as 18 years, Harvard researchers calculate that compared with not partaking in America's favorite morning drink, downing one to three cups of caffeinated coffee daily can reduce diabetes risk by single digits. But having six cups or more each day slashed men's risk by 54% and women's by 30% over java avoiders. Though the scientists give the customary "more research is needed" before they recommend you do overtime at Starbuck's to specifically prevent diabetes, their findings are very similar to those in a less-publicized Dutch study. And perhaps more importantly, it's the latest of hundreds of studies suggesting that coffee may be something of a health food -- especially in higher amounts. In recent decades, some 19,000 studies have been done examining coffee's impact on health. And for the most part, their results are as pleasing as a gulp of freshly brewed Breakfast Blend for the 108 million Americans who routinely enjoy this traditionally morning -- and increasingly daylong -- ritual. In practical terms, regular coffee drinkers include the majority of U.S. adults and a growing number of children. "Overall, the research shows that coffee is far more healthful than it is harmful," says Tomas DePaulis, PhD, research scientist at Vanderbilt University's Institute for Coffee Studies, which conducts its own medical research and tracks coffee studies from around the world. "For most people, very little bad comes from drinking it, but a lot of good." Consider this: At least six studies indicate that people who drink coffee on a regular basis are up to 80% less likely to develop Parkinson's, with three showing the more they drink, the lower the risk. Other research shows that compared to not drinking coffee, at least two cups daily can translate to a 25% reduced risk of colon cancer, an 80% drop in liver cirrhosis risk, and nearly half the risk of gallstones. Coffee even offsets some of the damage caused by other vices, some research indicates. "People who smoke and are heavy drinkers have less heart disease and liver damage when they regularly consume large amounts of coffee compared to those who don't," says DePaulis. There's also some evidence that coffee may help manage asthma and even control attacks when medication is unavailable, stop a headache, boost mood, and even prevent cavities.

Another sight I found that has many health benifits of coffee is

August 19, 2008

destination race #1 0f 2 in 2008

My wife & I have a great deal for triathlon trips. If I find a race I want to do that we have to travel to, I ask if she'd like to see the area. If she's interested in seeing the area then the first 3 days at the destination race are for me to pick up my race packet, prepare, stay off my feet, & race. After that she picks what sights & attractions we will do near the area. No matter what I think of the activities she chooses I act like I'm completely excited to do it. That's our deal.

So one of our 2 scheduled destination races for the year was last weekend in Boulder Colorado. This destination race was special because it was the first time my Mom came along too. After my race we spent half a day seeing Boulder. Then we drove through South Park Colorado (9950 feet elevation in South Park )on our way to Salida Colorado. We spent a day visiting family in Salida. Then 3 days in a cabin in Mayville Colorado. While in Mayfield early one morning I saw a snake eating a bat.
We visited an old mining town called St. Elmo Colorado.Then we spent a night in Canon Colorado. The next day we rode a train that goes through the Rio Gorge. Absolutely amazing 8 day vacation touring Colorado. Here's some pictures of our trip.

August 18, 2008

the perfect post workout recovery drink

Heard on the news chocolate milk makes for the best post workout recovery drink. I thought I'd serf the web to see what others believe. It seems unanimous that chocolate milk is the bomb!Sounds good, i think I'll try it. As I experiment I'll let you guys know how it's working for me.

There are many more articles supporting chocolate milk, but I think I get the point.

diet myths

From late 2003 until early 2007 I was on a low carb, low processed food diet. I dropped from 292 pounds to 227. Very quickly after I got on the low carb my cholesteral & trigliceride levels dropped from dangerously high to healthy levels. For the last year I've been eating the more traditional diet & my cholesteral & triglicerides have gone back up. I also struggled less staying on a diet consistantly on the low carb, my weight fluctuated less. No coincidence I believed. Now there's proof. Although I do believe the low carb & low processed foods diet is healthier, I won't get back on it because right now i need the carbs for my endurance triathlon training. As soon as I'm done with Ironman Arizona I'll hop back on the low carb & start having my cholesteral & triglicerides tested frequently again. Depending on how the tests come out & how I feel I may stay on it forever, or get off of the diet once I get to 180 pounds. I'll see & keep you all informed.

August 17, 2008

5430 half Iron race report

I can't start my race report without talking 1st about how much I loved Boulder Colorado. It was absolutely gorgeous & an endurance athletes dream city. My wife & I have agreed we want to move there once I retire. 7-8 yeas depending if I want to max my retirement or not.

The swim started out in the Boulder reservoir. I was in wave #5. I stated out feeling great & reached the half way point in 20 minutes. For some reason I fatigued at the three quarter point & slowed slightly. Looks like I need to start working on more distance per swim. I finished the swim in 43 minutes 20 seconds. My 2nd best time at that distance. As I was running into T1 I heard an entire group of people start yelling encouragement for me. It took me surprise because I was so far from my normal stomping ground. I didn't think anyone would know me by name. I was in the zone though so didn't stop to see who it was.

I had a fast T1 time of 1 minute 36 seconds. Especially considering how large the transition area was.

I started the bike on my new Cannondale Carbon Slice & my HED 3 wheels feeling excited, yet nervous. I had set my goals high for today's race. I wouldn't be happy unless I set a new 70.3 PR. My old PR was 5 hrs 58 minutes on a much easier course & in much better weather & altitude conditions. The bike course was two 28 mile loops. Half way through the first lap I was feeling like I was keeping a faster speed at low zone 3 than I had at any of my other 4 half irons. But that was just a feeling with no facts behind it because I had no magnet on my HED wheels. I was riding blind.

At one of the aid stations on the first loop one of the volunteers dropped the gel she was trying to hand me. I turned back around & peddled by her a 2nd time to get my race nutrition. I wasn't willing to risk going on without the gel because I may of risked running out of energy later in the course if I failed to eat enough early on. On the 2nd loop I dropped the gel. 3rd loop was a success but getting it on the 3rd try didn't help me feel better about the time I'd lost circling around in little retarded circles.

On the beginning of the 2nd loop I felt great. Much less fatigue than I had ever felt by that point in any other 70.3 distance race.

I finished the 56 mile bike in 2 hrs 51 minutes keeping an average speed of 19.6 miles an hour.

Another great transition time of 1 minute 45 seconds.

When I started the run I felt my legs burning in areas I don't usually fatigue that much at. I knew that was because I'd only trained on my new bike for 2 weeks, one of those being a taper week. I was a little worried how my legs would handle the stress later on the run.

I most definitely ran the first of the two 6.5 mile loops too fast. I was averaging a little faster than an 8;30 pace. At the beginning of the 2nd run loop I hear some guy screaming & yelling encouragement to me again. He was behind me but was running up to me pretty quickly. After 13 years working in a prison people running up behind me screaming like that can make me pretty jumpy. I looked behind me as I ran with my fight or flight instinct in full swing! Turns out it was my coach Pete Alfino. He drove out to the race from Highlands Ranch Colorado to watch me & a couple of his other athletes race. He was so pumped up when he saw what time I may finish the half in that he got onto the run course & started running with me. He was shouting for me to continue kicking butt, to watch my heart rate & not let it get to high to ensure a strong finish. About that time a race official ran onto the course screaming at my coach to get off the course! It was quite amusing seeing the official yelling & chasing my coach as my coach was yelling & chasing me. I must admit that gave me one heck of a boost seeing someone so excited for my race going as well as it had up to that point.

I didn't feel the negative affects of the fast run pace until around mile 9. By that point I knew I was racing well, but I needed to try & continue running at a descent pace & avoid bonking or falling apart. It was going to be close. At mile 10 a fellow Clydesdale passed me & that gave me the motivation to ignore the exhaustion, dig deep, & pick up the pace. It was a real battle until the 12.5 mile mark when I kicked in the after burners. I was hoping to run fast enough in the last .6 miles to either blow my fellow competitor out of the water, or get far enough ahead quickly enough that he would slow down thinking it was no use trying to hang with a pace like that. I use that strategy a lot in the tail end of races. It seems to break peoples will when they see someone they have been keeping up with jet off like a speeding locomotive. Most of the time when I use this tactic my competitor slows down enough thinking it is pointless to try to keep up, that even if I fall apart before I reach the finish line I have created enough of a gap that he's unable to catch up.

My best half Marathon time of 1:58:45 was set in Dec 06 at the Tucson half marathon. I broke my half Mary time in a Half Iron with a of run time of 1:58:07!!!

Total finishing time of 5:36:24!!! Broke my PR by over 22 minutes!!! Finished 8th place Clyde. They grow them fast in Boulder. The first place Clyd was in the 4:40's! 2nd & 3rd place Clyd were both 5:22. Only one second seperated the two.

August 11, 2008

Quick post

I'll post my race report when I get back from Colorado with my family. I just wanted to give my peeps the outcome of my 5430 half iron. My PR was 5:58 set on a super fast & flat course. I was hoping for 5:57 or lower. I finished in 5:36!

August 09, 2008

at ease

I was really tense earlier in the day. Today being the day before my 5430 half Iron. I wasn't sure why I was feeling the way I was. Like I'd said in a previous post I don't usually get stressed from races. At bout noon I realized why. This is my first big event since my Silvermn DNF. That DNF really hurt. I wanted to be an Ironman so badly, & had worked so hard. To have DNF'd my Iron really shook me to my core.

If I'd of known at that time that my DNF was going to motivate me to lose 57 pounds I wouldn't of been as upset. But anyway, as soon as I realized why I was tense I calmed down. I know I'm in better shape, I have better equipment, & I'm 57 pounds lighter than at the Silverman. I'm even 37 pounds lighter than my lightest 70.3 weight. I'm back to my normal pre-race self. I looked at the bike course. It's not as hard as the Harvest Moon half or Buffalo Springs 70.3, but not anywhere as easy as Soma or Clearwater 70.3. Even though it's not an easy course I'm still hoping to break my 70.3 best time of 5 hrs 58 miutes.

By the way, at weigh in this morning I as at 200 pounds. So I'll be racing as a Clyde. Barely, but a Clyd non the less. And Boulder Colorado is the most gorgeous place I've ever been. There are bike trails, bike paths, bike lanes, & run trails EVERYWHERE!!! There are clyclists & runners EVERYWHERE! I even found out from a local that the city of Boulder pays peaople to commute by bike!!!! Oh, if only it wasn't so expensive to live here. I'd move here in a second if I could afford it. I'll post more on the area when I return from our trip. I won't return until the 17th. After the 5430 we're going to rent a cabin for a week for my family & my Mom. Should be great fun.

Peace! I'm out.

August 06, 2008

70.3 PR?

Bonanza loop is a gorgeous 19.6 mile mountainous route that I ride on 2-3 times a week, & have done so since 2003. Late 2006 when training for the Clearwater 70.3 I rode my fastest ever ride on Bonanza Loop. I rode an all out effort time trial that day & completed it in 1hr 06 minutes 30 seconds. Today I rode that same route on my new bike. My workout was a 20 minute warm up, 40 minutes Z-3, 10 minute cool down. I finished in 1hr 03 minutes 30. That's 3 minutes faster
than my best ever ride at a much lower intensity level!!!

I'll be racing the 5430 half iron this weekend. My best half iron time was 5 hrs 58 minutes. That time I accomplished Nov 2006 at the Clearwater 70.3. The weather was perfect, it was at sea level, & the course was flat & very fast. The 5430 this weekend is hilly, it will be very hot, and the elevation is over 5500 feet. Even with all those things making this course much much harder to break my PR, I still think I will do just that. Sub 5 hrs 58 minutes. I'll let you know how it goes. Peace!

August 05, 2008

Back in the 190's

The title says it all. I weighed in today at 198.8 pounds. I'm back in the 190's, no longer a Clydesdale again. That's good because the 3 remaining races I have planned for the season are the 5430 half Iron this weekend. The Enchanted Circle Century Sept 6th, & Ironman Arizona in Nov. The longer your race distance, the more important it is to be light.

The only possible bad news about dropping below 200 is that I already emailed the 5430 & asked them to move my registration to Clydesdale under 40 I don't think that will be a big issue though. I usually weigh in first thing when I wake up on an empty stomach, before a good B.M, & but naked. I'll just eat something salty the night before the 5430, eat a decent breakfast & drink an entire bike bottle of fluid before I'm forced to weigh in. I should be above 200 this Sunday, even if only slightly. That gets me pretty pumped up! I was usually pretty competitive in the Clydesdale division, and my usual 70.3 race weight has always been between 227-240. At just below 200 & doing a taper I ought to smoke some fools!!! My PR at the half distance is 5:58. That was on a really fast & flat course The 5430 is a more difficult course, it will be much hotter, & in Boulder Co. the altitude will be about 5500 ft higher than where I PR'd. But regardless, I'm shooting to beat my PR. Sub 5:58. Last week I didn't feel very good & wouldn't have thought it possible. But this week I'm feeling great! Like a race horse biting the bit & stomping his hooves waiting on the gates to open. I am light, I am fast, & I have something to prove.

There is a reason for my recent motivation to jump back on the weight loss wagon. My cousin & cycling extraordinaire Greg has planned a trip to visit in Oct. Anytime he comes down he, my other cousin Chris (who is also a fierce cyclist) & myself always go for at least one very long bike ride. The ride has always had the same outcome. Me barely able to hang with the 2 of them on the flats even if I stay in their draft zone. And as soon as they get on a hill they scream up it & are forced to wait on my fat butt to arrive, usually many many minutes after they've hit the top. Not this time dang it. My legs are more powerful than theirs because of my slow metabolism & because my legs are used to carrying around a 225 plus pound frame. This time I plan on riding with them at around 185 while utilizing my natural strength. 185 would be 40 pounds lighter
than any ride I've ever done with them Now lets get realistic here. Both of them are seriously talented cyclists Even at 185 I won't be able to throw anything at them that they couldn't easily throw back at me with some left over to teach me a lesson. But I'm at least hoping to have a good enough day to take a few leads on the draft line & be able to hammer hard enough that they can actually feel like I wasn't just slowing them down. Greg will be here from Oct 6th-9th. Should be
fun. It always is even when I'm unable to hang with the 2 of them.

August 01, 2008

tri club article & weekly weight

A fellow triathlete & all around outstanding guy by the name of Barry Fields is the head guy to the New Mexico triathlon club. He had raced with me a 3 or 4 years ago when I was still weighing around 270 or so. He saw me again at a race this May when I was racing at 192. He was moved and asked me to write him an email explaining what I did, how, & why. Turns out he put my response in his yearly news letter to his triathlon team. Above is the news letter. Click on each page to be able to read it.
I'm excited. I weighed in this orning at 200. By next week I should be back in the 190's!!!!!!!