Wednesday, December 29, 2010

Spenco's gloves rock!



For the past month I have been testing Spenco's T.2 Elite glove and Cold Snap. With my shorter rides, normally under 10 miles I had not been wearing any gloves, but have fallen in love with both of these gloves. I know that using gloves helps pad the carpal tunnel nerve, which these do and more. The Cold Snap model is fleece lined, which came in handy on my 42 mile ride Tuesday with chilly winds every now and then. The fit was great, not like I was wearing a heavy winter glove and feeling out of control while holding the bars. I have only had the gloves for the past month, so I have been switching back and forth using the fingerless ones on the warmer days and the full-finger glove on the cooler/cold days and look forward to adding another blog in early Feb. to give more feedback on them.


Friday, December 10, 2010

Post I forgot to upload

Going out the year on top.

On Oct. 3rd I competed and won the overall mini-sprint distance at the Seville Triathlon in Gilbert. I took first overall by 13 seconds. I am still waiting to get my trophy due to a computer error the wrong list was given to the announcer. With this my last race of the season, I had nothing to loose. The week prior I had been feeling like I was getting sick. I felt relaxed and pushed my pace in the swim. For many of the entrants this was their first race ever. I competed on this course in a longer distance just last spring, so I knew what to expect.

Thursday, December 2, 2010

Catching up

It's been busy over the past month, so I have not been able to make a post.
A few weeks back I was invited as a member of the media to the Tempe Mayor's Ironman Charity Challenge. The super sprint is 1/100th of the real Ironman distance, and over in a blink of an eye. I won the race and $1000 check for charity in Nov. of 2008. I was able to ride my own bike the year I won and the past two years they have loaned beach cruisers to participants. Before however there was the chance of Tempe Town Lake not being the location of the Ironman Arizona swim due to the dam bursting and draining the man made lake. The lake was refilled a month early so the race was on. With all the hype around the Ironman and the media challenge with the mayor he made a youtube video calling the media a bunch of wimps. I responded with my own video to the mayor in this video.




I did not win, but still had fun. video

Sunday, September 26, 2010

Feeling the best I have in a long time

With race day next Sunday, I am feeling like my training and nutrition have been perfect.  I know the distance in not a killer one, but still training is involved.  I had some mechanical issues with the bike, which are now fixed. The weather should be cool for the morning start of the sprint which I don't plan on being on the course for more than 40 minutes. I know the year is not over yet, but I am starting to put together my list of races I intend to be part of next year.  The list is growing pretty long. 

Friday, September 10, 2010

Long time from posting

I have been pretty busy with work, but my training still continues.  I am feeling much stronger on the run and swim portions of my bricks I have been doing.  This weekend, I am tuning up the bike.  I have suffered from bad tire issues.  These will be behind me now I know.  Looking forward to a weekend of training and dialing in myself for the race nearly 3 weeks away.  

Wednesday, August 18, 2010

training is going great

Training has picked up where I left off. This week I have been working on my running speed. I have been running with out socks to get my feet used to the feeling, being the next race is almost a super sprint and putting on socks would be a waste of time. I was happy to hit a 8:30 mile Tuesday during my run.
I have been having some allergy problems on and off the past few weeks and think I have figured it out. I hate taking allergy medication because it makes me feel jittery all the time and have a hard time sleeping.
Pool swim tonight with a long bike planned for this weekend.

Friday, July 30, 2010

Back to Training

Back to training. Running and ab work have been the first part of this week with a good paced ride schedule for the weekend. Next week I plan to get back in the pool and work on some speed drills with of course wearing my H2O Audio waterproof iPod case and headphones. I was able to get some new tunes so the workouts will fly by. I very pleased with my last few races and look to improve on my last one of the year coming up in October. Not that my workouts have been insane or long, I am feeling good and not run down. In the next month I want to try and drop 10 pounds. This will be very tough, but with a little change to my eating habits and workouts this could happen.

Monday, July 19, 2010

Mountain Man Sprint Triathlon race report

This past weekend I was able to get up north to Flagstaff and compete in the Mountain Man Sprint Triathlon. The day started out at 5:00am wake-up to get out to the lake side transition area at 6. Perfect timing, I was able to get a great transition spot and set up my gear. Took a quick run to help loosen up and feel how the altitude was going to effect me. Race time for my wave was 7:07am of 750 meters. Got the wet suit on for the chilly 70 degree swim and was off. The swim was like I remember the past two times I have raced. Very hard to keep my breathing under control. Was happy to exit the water but was a little wobbly for a few seconds after standing up. At my transition area my wife a kids cheered my on as I took off the wetsuit and grab to bike to get out on the 12.4 mile course. On the way out, of the out and back course, I kept a good pace going just watching the mile click off on the odometer. The turn around kind of hit me, there seemed to be a bit of a headwind on the way back. My pace dropped a little but really focused on keeping my rpm's up. Ditched the bike and headed out on the 3. 1 mile run. The run up on Flagstaff has always been difficult for me. I wore my Garmin to help keep my pace. I kept around a pace of a 9.30 min mile.
Overall am a very happy with my time. The swim course this year was also 50 meters farther than other years sprint distance race.
Mountain Man Sprint Tri times over the years


2007- 1:37:02
2008- 1:34:36
2010- 1:29:38

Thank you to my family for coming up and watching me race.

Friday, July 16, 2010

Mountain Man sprint triathlon

I am prepared for this weekend's Mountain Man sprint triathlon in Flagstaff. The weather outlook is for rain, but looking forward to the cooler temperatures to race in.
I have done this race and course before so I know what to expect and really need to focus on improving my times.
Next blog update will be a race report.


I got my tire problems fixed after having two flats while out on the Beeline Highway last weekend during a 50 mile training ride with friends.

Friday, July 9, 2010

JCC Maxi-Sprint race report

I got to the location in plenty of time to set up my transition area. With the kids race taking place first, they need to clear the course before the adults start. The mini-sprint race started maybe 30 minutes before I went off.
I was the first one off in the maxi-distance race, with swimmers starting every 20 seconds. With the pool only 250 yards we then had to jump out and run back to the start and do the same swim again. I was very happy after getting out of the pool and seeing my stopwatch time on my run to my bike.
Just before the race started I went to my bike transition area one last time and found a bunch of fire-ants all over my shoes, socks and hat. I took all the sweet sugary things I had in my bag and threw them all away, hoping they would be gone by the time I needed to put my shoes on. Talk about running with fire under your feet.
The ants were all gone when my swim was finished. Strapped on the helmet and race number belt and got out on the bike course. The course was 4 laps of a 3 mile loop. Its seemed the first part of the loop was a little bit of an incline and headwind, so I took it a little easier on this section as I went around. I was happy to keep an average pace of 20.5 for the total distance.
The transition from bike to run could have gone a little faster but was still pleased. Then out to the out-and-back run course. The first mile was looking directly into the sun so I was glad I wore the hat. Kept my pace at around 9 min miles. I need to learn I can start my kick or start running faster the last half mile.
This week in training on the treadmill I have focused on my speed work the last half mile to help with this.
I was very pleased with the 3rd place in the Clydesdale division I took home, but would love to crack the top two spots. Next up, Flagstaff's Mountain Man Sprint.
For my nutrition I have been using PowerBar® Gel Blasts™ energy chews Strawberry Banana flavored. Using these before the race and using the gels while on the bike.

Wednesday, June 30, 2010

Taper has begun

Wednesday I began my taper with a 8 mile ride, 1 mile run and 300 meter swim. I need to focus now on getting sleep. The three days prior with the last night being the worst, my nerves won't let me sleep well. I feel my nutrition is is great and will need to add more hydration in the next few days.
Saturday I pick my packet up and prepare my transition bag. I have scheduled a last minute ride with tri members just to loosen up a little and maybe will help me sleep come Saturday night.
My next post will be a race report, with what I did right and what I did wrong.

Sunday, June 27, 2010

one week until race day

This morning could have started a little better than it did. Got my bike and riding gear ready Saturday night only to wake up to having a flat before even loading the bike on the rack. Took a few minutes to replace the tube and off to the bike shop to meet up with other tri members for a ride out to Canyon Lake and back. I set off with the intention of riding the whole 43 mile route but backed out on the whole distance. Great ride. I have wanted to do the route for a long time and think I will return to the route and finish it in a few weeks.
For now though I felt I better back off the long miles. Next Sunday is my next sprint, in which I am looking to do pretty well in. This weeks workouts will start my taper.

Friday, June 25, 2010

a little over a week before race day

Training has been going well. After last Sunday's first open water swim I was able to get two pool workouts in this week. I'm am feeling very strong in the pool, really working on getting full strokes with long reaches. This weekend I have planned my last weight workout, in which I will scale back my weight while focusing on form with the lifting. Also this weekend is a longer than normal bike workout. Starting Wednesday I am taking it easy with just slow workouts and stretching. Once again I am setting pretty high goals for myself and look to do pretty well.

Monday, June 21, 2010

Weekend recap

Saturday I was able to get in a hard weight lifting workout, but much needed. On Sunday I did my first open water swim of the year. My brother followed in his kayak for safety. The total distance of the swim was about a mile. I wore my wetsuit to get comfortable in it again, and the race I am preparing for I will need it. I was pretty pleased with my workout yet still felt I could have done better. So back in the lap pool I go tonight. Took an 8 mile spin this morning to get my legs loose. This week I am focusing on the run and swim portion of my race.

Wednesday, June 16, 2010

Gearing up for another race

Signed up for another race in July. Mentally the last few days of training I have been thinking about Mountain Man triathlon I signed up for. When really I need to be focusing on a race I have before that one. This weekend will be my first open water training swim this year. The pool has been nice, but with an open water race coming up, I need to get comfortable back in the lake. The weekday workouts are going great and looking forward to this weekends training plan.

Monday, June 14, 2010

last weekend and upcoming weeks

Over the weekend I was able to get in a 33 mile and 9 mile ride which I needed. I started once again incorporating weights into my workout plan, and I think it is helping. Backing off from the heavy weights and working more with the low weight/ high reps. Along with the weight lifting change, I am needing to get back out on the track and do some speed work. Looking for the cooler temps at night to run in. I am feeling pretty strong in the pool and will break out the wetsuit in the next few weeks to prepare for a cold water race.

Friday, June 11, 2010

Making your own speed laces!





I have never bought a pair of name brand speed laces. Some have been given to me by others, or in goodie-bags, but I still prefer to make my own. With every new pair of running shoes I buy I purchase the supplies to make a set. Having trouble with my normal laces early on I had to adjust how I lace my shoes. Now with the elastic type laces it allows my feet to expand when landing and give my feet room in the shoes. I purchase two lace locks at .30 each and 6 yards of elastic cord, 3 yards for each shoe. Tax included it only costs $2.59, compare that to $5 to $8 at the store. There is sometimes a good variety of colors of both lace locks and cord to choose from.

Monday, June 7, 2010

Hard weekend

Saturday morning I joined a local bike shop for a ride. The pace was nice. I don't typically ride with groups. They were kind of a rude bunch of riders and doubt if I will ride with the group again. It would be nice when pulling a small group if the riders behind would take their turns pulling. I felt good on the 37 mile ride which has 4 hills built in the course. Nice climbs of an up and back sort of route. With the ride early in the day I was able to get out of the heat before it climbed near 110 degrees Saturday. Sunday I took a weight class which I needed to do. A little stiff a day later but that will be worked out today in the pool. After the ride Saturday I started my testing of PowerBar ProteinPlus drink, I was sent last week being part of the PowerBar Team Elite. The chocolate flavor was great. Still clearing crap out of my lungs and hope to be 100 percent back to normal in a week from now.

Thursday, May 27, 2010

Back in the pool

Wednesday night I felt well enough to get my workouts going in the pool again. I worked on lengthening my stroke and my pull phase of the freestyle stroke. Looking at starting the weight workout Thursday again.
The hot weather is upon us here in Arizona where this weekend it should get to the low 100's. Workouts that were being done in the daylight hours will be moved to either early morning or night time.

Tuesday, May 18, 2010

3 seconds

One-one thousand, two-one thousand, three-one thousand. It took you three seconds just to read that. Wow, 3 seconds. I had some time today to look over the official results that came out. It is what separated me 3rd place and 4th place Sunday. That is close. In thinking about it that is not just time anywhere on the course but time possibly made or lost in the transition.
With the race starting at different times for everyone, its hard to judge where on the course your competitors are.

Monday, May 17, 2010

Seville Maxi Tri race results

Race Report for Seville Maxi Triathlon 300 yd swim, 15.4 mile bike, 2 mile run.

I arrived on race day early. The adult tri's begin after all youth have cleared the course. I was able to set my transition area up with plenty of space. Place my helmet, socks and shoes in the order I would use them. Waited around the pool while the shorter of the two adult distances started. Race numbers started out at #150 and I was #267. They were starting the swimmers off every 15 seconds. I started energy loading when I first got there having a Power Bar recover bar to start off. I took my last supplement of a Power Bar gel 15 minutes before my swim began.
The swim was a serpentine in the pool of 150 yards, then getting out and running over to the beginning again, jumping in feet first and off the next 150 yards. The swim seemed to go by very fast. I only remember passing people in the pool. According to race results I was 9th coming out of the pool. Off with a short run to the parking lot to T1 where I grabbed the bike and buckled the helmet on and was only about 10 yards to the mounting line for the bike course. I have been starting the bike with my shoes already clipped in my pedals, to save time, so it was easy the first .25 mile on the bike to get my feet in the shoes. The bike course was 3 loops of the same route. It was shortly after getting my feet in my shoes and get my arms down in the aero position on the bars when I noticed a huge dot of red paint on my handlebars. I wiped it off and got a better look, it was blood coming from the heal part of my hand. I must have gotten cut while in the pool by another swimmer, but I never felt it. The gash dried in the moving air but began to hurt a little. I was able to keep an average pace of 20.4 mph on the course that had a bunch of corners on it. I felt very strong and passed numerous other riders. Only on the third lap did I get passed by someone else. About a mile away from T2 I pulled my shoes from my feet and just rode with them laying on top of my shoes to help make the transition a little faster. Got into T2 racked the bike, pulled the helmet off, pulled on my socks and slipped my shoes on and I was out to the run course. The course was 1 mile out and 1 mile back. I wore my Garmin to help keep my pace and I looked at it all the time keeping my pace around a 8:30 minute mile. I grabbed some water on the aid stations along the way mainly for dumping on myself to keep cool. There again on the run course I passed 4 other runners. This is something on the run portion that never happens for me, passing others. I was very happy with my finish time of 1:07:04. I had a goal in my mind that I would like to finish under 1:10 and try and hit 1:05. Relaxed in the pool area where awards and results were coming in. I took third place in the Clydesdale division. I am very pleased with my time and my performance. I now will go back and figure out what I need to do in my next race.

Friday, May 14, 2010

Bike is set

My bike is tuned and cleaned for Sunday's race. Tomorrow I pick up my race packet and will then put together a small transition bag. Last week after a bike workout I noticed my helmet straps where pretty stiff and dirty, from all the sweat and salt in them. I took some time to rinse them out so they are not to sick looking. I am hoping for a great race and have some personal goals I look to achieve. Thank you to Power Bar for helping me stay energized on the inside and give me the power to push to the finish line.

Thursday, May 13, 2010

Taper for Sunday

My 2 mile taper run last night was one of my last before Sunday's race. It was a little slower than I hoped for but will take it. The nerves are starting to set in for the race. Going over the course in my head. I know you are not suppose to do anything "new" on race day, but I am. It will be my first race representing PowerBar Team Elite.

Thursday, May 6, 2010

A little over a week to go

With a little over a week before my next triathlon, I am feeling pretty good about my training.  I feel my swim, which tonight I did 700 meters, is very strong.   The adjustments I have made to my bike I think will help keep my speed up.  The sub 8 minute miles I have been able to achieve during training are a great boost to my run segment.  I just hope I can keep the speed up during the run.  
In the next week, I will practice the transition set up and execution a few times.  
The nutrition is right on.  With the race being a sprint I am debating on nutrition I will need to carry with me.  I have been going over the course in my head and on the map a lot in the past few weeks. 

Wednesday, April 28, 2010

Wednesday 4/28/2010


I became a part of PowerBar Team Elite over the past week. I am very excited to be part of the team.
Training is moving forward. Getting stronger and the workouts are paying off. Made some adjustments to my bike this weekend along with replacing the brake pads for the first time in three years.
Headed to the gym to get some pool time in.

Monday, April 26, 2010

Monday April 26

Training has been going as planned. I was able to run another sub-8 minute mile last week, so my run has improved. How it will be coming off the bike is another story.
I am looking at spending more time in the pool getting my speed up in the water.
With the race next month, I have begun to put plans forward for the next race.

Tuesday, April 20, 2010

Take Your Kid to Walk Day!


Photo Courtesy of Bob Silberblatt


Garmin GPS Forerunner 205


Saturday, I brought my 3-year-old son, Alex, to walk along with me while I covered Pat's Run in Tempe. I wanted to cover the run/walk different this year, so I walked along with participants in the event, shooting photos along the way. The 4.2 mile walk took us a little over an hour. I was able to meet a lot of nice people while walking along with them. The event has grown in participants every year, and this year over 28,000 participants gathered to honor fallen Army Ranger Pat Tillman.
Check out the photos taken along the run/walk.
http://www.eastvalleytribune.com/page/slideshow/1974

Monday, April 12, 2010

sub 8 minute mile

I am very pleased with the training I have put in, or lack of training put in. During my training run this morning I was able to pull off a sub 8 minute mile. I don't think I have done this since junior high, if even then. I have always based my miles off of running them in 10 minutes or right around there. The longer the race the slower my pace of course. My next triathlon includes a 2 mile run to finish it. I am training for a shooting for running them a little under 19 minutes. About a month of training left for the race and still a lot of training to do. I think the new shoes have been broken in.
I will finish this week of training with a 4.2 mile walk with my son on my back for the annual Pat's Run, to honor ASU and Arizona Cardinal football player, and Army Ranger Pat Tillman.

Thursday, April 1, 2010

Happy with my swim progress

I have been very please with my training and the time I am putting into it. The past few swims, I have done 300 yard time trials and am slowly getting faster, if that makes sense. Took 4 seconds off my time on Monday and last night repeated and took an additional 4 seconds off my time. The pace I am swimming at is very comfortable but not pushing until I am out of breath.
I look forward to pushing my time on this weekends brick I have scheduled.

Monday, March 29, 2010

weekend workout post

This past weekend I was able increase my bike/run brick. Super windy on the road. Worked on staying in the aero position. The run afterwords I started to break in my new running shoes. I need to replace the factory laces with a set of home-made speed laces. The top of my left foot, I could tell was being rubbed wrong. I am excited that my run times are getting faster after riding. I have been able to get in a good breathing rhythm. Tonight I have a workout with upper body weights and Zoomers in the pool, can't wait.

Monday, March 22, 2010

Weekend workouts

Very please with my weekend workouts.
My race pace, brick on Sunday was right on. Of course my bike pace would be faster with roads shut down to car traffic, so slowing/stopping for red lights made the time a little longer. I am very happy. I am spending time working on turning my legs over in the run after riding hard. I was shocked that my pace was a minute faster than my normal run pace.
With a nice discount from Runner's Warehouse along with the +3 Network I was able to purchase a new pair of shoes. They should arrive this week sometime. My trainers/runners I run in now are nearing 400 to 500 miles on them. They are still in pretty good shape though.

Friday, March 19, 2010

Friday March 19

Well, I completed a tough week of training. Worked in two heavy weight lifting sessions.
Today I signed up for my next triathlon race. It's on May 16, 8 weeks away. This next week I plan on tweaking my program to fit with the course distances. It is being called a Maxi distance, which they have as a 300 yard pool swim, a 15.4 mile bike and two mile run to finish it off.

If you are a regular reader of my posts, you notice I have switched the name of my blog. I am calling it Living in the Big Ring, referring to the big chain ring. Yes, it is tough to pedal in this gear but maximum speed is achieved using this. So life would be a little easier if pedaling in this gear was easier. I may have lost you but, believe me.

Training is going great and look forward to a great finish in my race in May. I have many goals I would like to accomplish in this race.

Sunday, March 14, 2010

Looking forward to a hard week training

This is the week when bricks are done everyday until my race in May.  Speed will pick up in my training also.  I am still trying to see if the plan of doing the brick all at once will be best or doing the a.m. /p.m. will work.  For the first week I am going to stick with the all at once.  

Tuesday, March 9, 2010

Weight workout with cardio

After last nights cardio work I started in a weight program. The weights were pretty heavy with a max of 12 reps. I though this morning when I woke up I would be sore, but not. I worked both my upper and lower body. I am looking to increase my speed on the bike yet not bulk up. The weather outside has been a lot of rain and I want so badly to get out on the road with the bike.

Sunday, March 7, 2010

Better than expected this early on

Training is going great, better than I had expected it too this early. A solid 3 mile run Friday night at 10:30 at night. Back in the pool Monday along with a brick bike ride before. I am going to start this week working out with heavier weights to help add a little speed on the bike. I believe I have the cardio portion taken care of. A few more adjustments to the bike and I should be good to go there.

Thursday, March 4, 2010

First brick of training

My training last night consisted of my first swim/bike brick.  I felt very comfortable on the spin bike, trying to stay in the saddle the entire time.  I have never felt that a session on the bike is any good standing up, you might as well workout on an elliptical or some other machine. The road bike is scheduled for today out on the pavement. 
While doing the swim I focused on a fast hand turn over yet kept the strokes long.  
With my workouts at night I had a hard time relaxing to fall asleep after training.  Looking forward to the road bike tonight with some core work.


Tuesday, March 2, 2010

A little under the weather

At the end of last week and over the weekend I was run down. I think with the pollen in the air it has gotten to my allergies. Took Sunday and Monday off from training but have a core workout and run scheduled for tonight. My next race I am looking at doing is in mid-May. Only a sprint triathlon but still a race.

Tuesday, February 23, 2010

Gym Swim

The first night of training went great. I was to be joined by my brother for the swim but he was unable to make it. The swim of just over a half-mile I worked on full pulls and kicking wearing the Zoomers. I was able to get in a good rhythm. I felt very strong. Looking at hitting the pool again Wednesday, for a double dose of this workout.
While I was swimming I nicked my nose. I have no idea how. I came up to get out, took my goggles off and my finger had blood on it. I'm still trying to figure out how did it. Hope my nose heals fast.

Monday, February 22, 2010

back to training

After taking the week off, or light duty workouts, I begin a 10 week triathlon program tonight. The program begins with a swim tonight. Its in week three that I start doing bricks. I need to work on getting my legs moving for the run after riding the bike. I am excited and look forward to the training ahead.

Monday, February 15, 2010

Lost Dutchman Race Report

To start off with, I will tell you how I finished the 26.2 mile race, I finished in 5:37, 14 minutes faster than 3 years ago.
I got to the shuttle buses early enough for the almost 45 minute ride to the start. I was able to keep warm staying inside one of the "Warming" buses. Put my race number on while resting in the bus as well as started my nutrition for the day. The start at 7am was a little cool, so I was glad I opted for the leggings. The first 7 miles are on a dirt trail mostly downhill. My pace was a little to fast but I felt comfortable. My hydration was perfect. I started feeling like walking more around mile 15. It was at mile 18 that I broke out the cell phone (my phone a friend option) and called my wife to get some mental support and letting her know I would not be hitting my planned goal I had set out for. She told me to keep running and keep my pace up because she was getting our son and daughter ready to come watch me cross the finish. With that in mind I had to keep moving as fast as I could. The lactic acid was building up in my legs and I had to stop and stretch a few times near the end, which felt good. Near mile 23 I started picking up my pace knowing the finish line was getting close. In the last 4 miles I passed about 5 other runners which was a huge metal boost. I know for my next marathon things I would do different but with the training I put in for this one I am very happy with my result.

My next race looks like a sprint triathlon in mid-May here in Arizona.

Friday, February 12, 2010

Two days away

I am looking at picking up my race packet today for Sunday's race. I have been mentally preparing myself and getting my race gear together and charged up my Garmin. I have been going over the course in my mind and looking at the course map. I feel very prepared for the race.

Monday, February 8, 2010

A week away from the Marathon

This weeks 8 mile taper run was out on the actual Lost Dutchman course. Only the last 4 miles of an out and back. The hill near the end has been removed in this years course which I am happy about. With the switch in the course and my training I am looking to PR. The weather is to be in the high 40's for the start with the temperature climbing to maybe 70 degrees. I am still thinking over what I will wear. The nerves have started yet but I bet by the end of the week they will be. A few short runs this week will bring to the end the training.

Tuesday, February 2, 2010

update, getting ready

Last weekends long run was only 12 miles. No problems. I tested out a pair of compression pants that will help keep me warm. I have not decided yet if the weather will call for them for the marathon.
During the run I was almost attacked by a dog being walked by it's owner. The owner was not strong enough to hold back the animal. I am just lucky I was not bit.
I have been doing a lot of core work this week so far.
Next weeks run is planned for a piece of the actual marathon course. Getting excited and it's still two weeks away.

Monday, January 25, 2010

17 mile training run



The 17 miles with my training partner, Jen, started off at 6am and 37 degrees out. I was freezing for the first 3 miles. The route we took along the canal had patchy fog hanging over it. Coming off from last weeks high doing the half-marathon in 2:15 the pace was a little slower. I used for the first time to test out on my Achilles tendon, KT Tape. It seemed to work really good. The taper for the full marathon now starts. A few more long runs ,which we are going to try and do a few on the real course and we should be set. Recovery was fast and not feeling anything today.

Monday, January 18, 2010

P.F. Chang's Rock 'n' Roll Arizona - Half Marathon race report


Sunday was the half-marathon. The weather was perfect as well as the course. A few hills, which I realized only after seeing my heart rate climb and my pace slow. I used the half-marathon to prepare for the Lost Dutchman full marathon next month in Apache Junction. I ran the course Sunday in a time of 2:15:47, which I am pretty proud of. I was able to keep a good pace and ran the whole time. Nutrition was pretty good. If I could hold this pace for the full marathon I would be very happy, but I know this won't happen. Training will continue.

Wednesday, January 13, 2010

Taper Run was perfect, last minute prep

Sunday's taper run of 7 miles was great. It was done before the sun even had a chance to come out. It was at a brisk pace I hope to be able to maintain during the half-marathon Sunday. Nerves have started in, and I have not even picked up the race packet yet. Thursday I will start to lay out my clothes to make sure I have everything. I was able to swim .75 at the gym the other night and treated myself to 20 minutes in the steam room. The weather is suppose to be perfect Sunday, looking forward to a great race.

Friday, January 8, 2010

a short taper this weekend coming up

This week has been pretty good. A few core workouts and a swim. Looking forward to a shorter LSD run on Sunday. Only 7 before next weeks half-marathon. Kind of funny but the run might be done before the sun is even up. Legs are feeling great and look forward to tuning up the bike and start riding. I am getting more mentally prepared for the races coming up and am excited.

Thursday, January 7, 2010

Raising Money while you train.




http://www.plus3network.com/home/faq


Keep track of your mileage or distance and help raise money. I have been part of the Plus 3 Network for over a year now and upload my Garmin after my workouts. Check it out.

Tuesday, January 5, 2010

Things that make a run





I know all one needs to get out and run is a pair of shoes but that would mean leaving the house in under 5 minutes. It takes me about 10 to 15 to get out the door sometimes for a run. Three items (lately) I can't run without. First of all my Garmin 205, to keep my on pace. Second is my Road ID just because something happens. Third is my Thorlo's Experia socks. Any of these items missing and the run would fell awkward.

Monday, January 4, 2010

R, R, and R.

R, R, and R this week. I will be Resting, Recovering and Rebuilding this week. After last weeks 20 on Thursday and another 18 on Saturday I am feeling pretty good. I have been able to work the lactic acid from my muscles. A few knots but feel great. The plan calls for a few cross-training workouts and core workout.
I received the confirmation for the P.F. Chang's half-marathon coming up. I am starting to look at the weather report for that morning so I can start to plan my clothing options. A few years back I started the full marathon with the temp being 27 degrees.

Friday, January 1, 2010

Last Run of 2009

My last run of 2009 was a 20 mile LSD run. I was able to keep a pretty good pace to begin with and sure enough hit the wall at mile 14 this time. It was not my need for energy, it was the burning in my legs. The hydration problem is solved and so was the intake of the electrolytes and supplements. I am to do a 18 mile run tomorrow morning with friends so we will see how fast I can recover. The run was hard to do alone but I had company with my i-pod which I normally don't run with.