Up to day 93!

Just finished off my day 93 tonight of running daily, at least a mile in distance. Crazy!  I have to admit there have been a few days or evenings and nights when I was feeling a little run down or tired and want to skip the run. Then I started to think of keeping the streak going.  Last week, after a mountain bike ride or weight workout my legs felt a little heavy.  I try at least once a week to set a person record time. Others, I just listen to what my Suunto Ambit2S tells me about my heart rate and relax.  

Hitting the Trails

I was excited to get in a mountain bike training ride in for the past week. I met up with some riders from the bike shop and headed out in to Usery Park.  Wearing my Suunto Ambit 2S I was looking to gather a bunch of data about my workout, with some of my favorite apps plugged into the HR monitor.  The weather was perfect. It started at about 55 degrees at 8am and quickly warmed up.  After being in the saddle for an hour, I was feeling really good and could tell my at home roller workout along with wearing my Training Mask was helping me while out on the trails.  There are some areas of the trail I need to work on getting better at and will be visiting the park a ton before this summers next mountain bike race.  My nutrition and hydration with HoneyMaxx was spot on.  I opted to not have a water bottle cage, yet carry my keys and water bottle in my Orange Mud Hydraquiver.

January has been great, February your up next

I have been able to continue my "at least a mile a day" and have started my indoor roller workouts.  Light weight workouts will also be added in Feb. My Suunto Ambit 2S is what I am using to capture my data including my heart rate,  while off and on using the MIO Alpha wrist watch with ANT+ instead of the chest strap.  

A quick look at the LED's on the MIO Alpha chest strapless heart rate monitor

Here is a quick video showing how the MIO Alpha, chest strapless heart rate monitor,  LED's change color when  under, right on and over your target heart rate.

How the MIO Alpha compares......

Here is a quick comparison video of the MIO Alpha (No Cheststrap) tracking my heart rate along side with the MIO Energy Pro (Cheststrap) and MIO Quest (Cheststrap).  Like clockwork, right on the money.  Both the Energy Pro and Quest were getting heart rate info from a chest strap I was wearing.

My first look at the MIO Alpha

Here is my first look at the MIO Alpha.  I have been using it for just over two weeks.  I have the BLE  (bluetooth low energy) version and have yet to connect it to a smartphone to gather information into an app.  I have entered my heart rate zone I am wanting to workout in for now and its very accurate.  Keep in mind there is no chest strap involved gathering my heart rate.  I look forward to doing more updates on innovative heart rate monitor from MIO. 

Plus3Network releases andriod app

My training workout schedule is in place.  The weather lately has had it all outdoors on the road. Of course, like always, it is very strict on using the HR monitor.  My 30 mile ride on Saturday included a three mile hill climb.  I had some trouble with inflating my tires, as when I would unscrew the valve adapter I have, the inside of the valve would come with it, letting all the air out very fast. Took three tries before it finally stayed in place.  No problems out on the road, the weather was perfect.

I am happy to say I'm using Plus3Network to help log my workouts.  Plus3Network released an Android app allowing you to raise money for non-profits and charities listed on their website.  It's a great way to keep your workouts logged and well, you're already working out.

 Workouts can by manually uploaded or based off GPS.

Hot workouts in the heat.

Last week I pretty much moved my workouts indoors on the rollers.  With night time low temperatures not really dipping below 90 degrees, any kind of outdoor activity has been rough.  Set of the rollers and a small fan in front of them to keep some kind of airflow going around me.  I was able to beat the sun rising and start a morning ride Saturday at 5:30 am.  I only got in about 40 miles before running low on fluids.  I felt very strong on the bike and before heading out made a small comfort adjustment on my saddle height.  My training has me keeping my heart rate right near 80% of my maximum heart rate, using the Miowatch Quest, the readout and alarm on the watch keep me in check.
I started doing some rehab work on my IT band on my right leg, and look to attend a free clinic at a local bike shop to help me speed up the rehab and get my right hip feeling better after long rides and runs.  Just the exercises I have started doing are starting to help and I am looking forward to what will learn at the clinic.  

Support growing on Kickstarter.com for the Alpha

It's been amazing to see the amount of support and interest being shown over the past week for Liz Dickinson's Alpha, chest strapless heart rate monitor watch. As of this blog post, 652 supporters can't wait to get their hands on it, but really not "on it", as you will see why.  You see, Dickinson's company, MIO,  created the first heart rate watch to provide heart rate without a chest strap.  Heart rate readout was achieved by using fingers touching sensors on the face of the watch to get a reading. The Alpha is a watch that displays continuous heart rate without finger sensors and without a chest strap that is accurate even at performance running speeds. 

The watch features an LED light, lighting up blue, green or red, letting the user know if their heart rate while working out is too low, too high or right in their zone, all without wearing a chest strap I might add again.  
Dickinson is using Kickstarter.com to launch the product.

http://www.kickstarter.com/projects/alphaheartrate/alpha-the-holy-grail-of-heart-rate-look-ma-no-hand

Want to know more or back the project?  Follow the link above. The project is fully funded and has another 33 days on the Kickstarter.com site to gain more support.  

What does not kill you makes you stronger

What does not kill you makes you stronger. This is very true.  Over the past month and a half, I have been pretty much riding my rollers at home.  Inside the house or outside in the driveway while I watch my kids play outside. 
I went out on the road for a ride on Saturday afternoon, a quick out 7 miles and back 7 miles.  I can definitely say that working out on the rollers has helped me in many ways.
The rollers, like a treadmill, might be boring, but with them I have been able to improve my strength on form on the bike.
I have the bike set up on the rollers with my Miowatch Quest, a GPS enabled heart rate monitor, which while riding I have placed on the handlebars. I have the alarm set on the watch to help tell me when I am in my training zone I need to be in.

I could feel my form on the bike was more efficient, even though it was only a short 14 mile ride. 

New tunes to keep me moving

 So hear it is, pun intended.  Whether I am running, riding the rollers or swimming wearing my H2O Audio set up I will be listening to some great tunes. The playlist is almost 50 minutes long and consists of

• Headlines                      Drake  
• Brighter Than the Sun  Colbie Caillat   
• Ass Back Home      Gym Class Heroes  
• Blackout                   Breathe Carolina   
• I Like It Like That    Hot Chelle Rae   
• Ni**as in Paris          Kanye West & JAY Z   
• Turn Me On               David Guetta & Nicki Minaj   
• International Love      Pitbull   
• Right Above It           Lil Wayne & Drake  
• What's My Name?    Rihanna & Drake   
• Not Afraid                Eminem              
• Rhythm of Love       Plain White T's
• 4 Minutes                  Madonna               
• Crushcrushcrush       Paramore              

With the shuffle option on the iPod the order will never get old.
I tried looking at old CD's, yes I said CD's I purchased over the past 15 or so years but nothing seemed to keep my interest or sound good.

The Mio Quest, another look

Here is a video looking at the displays offered on the Mio Quest.   I use the watch for all my workouts, indoors and out, with a chest strap for showing me my heart rate.  The information captured by the watch is able to be downloaded with the Mio software and then uploaded to MapMyRun.com

Rolling rolling rolling, winter training is rolling

The weather here in Arizona has been great this winter so one might ask why am I doing so much training indoors?  I did a great ride of 20.12 miles on New Years Day to start of the year, but really got my winter training off to a start about two weeks ago riding rollers, an indoor way of training on your bike. Riding the rollers allows me to stay close to home (how much closer can I get) and focus working on my heart rate training (Aerobic Zone (Endurance Training) 70-80% HRM).  Riding the rollers is not easy and I have done a lot of research on them before getting them.  They have been compared to riding a bike on ice!  With the power being forced on the back wheel a belt drives the roller on the front so your front wheel rotates also. They help a rider overall perfect their form and balance. They also force to keep pedaling.  No coasting or you will fall.  The workouts I have done on them so far have been great.  Unlike riding outside, there is no stopping at "stop" signs or coasting to a stop.  They allow you to use your own bike, so the set up and feel of your position are exactly how my bike has been fit to me. They take a little getting used to, starting off holding onto a wall or object to get going.  Yes, I have fallen learning to ride and most likely will fall a few more times before I really get comfortable on them.  The first wreck I took with them was while riding along the couch while my wife and I watched TV.  Next thing you know I was flat on the ground with her laughing.  I am tall already on my bike and the rollers boost the rider about another five inches off the ground, making the distance to fall from a little farther.  I hope to soon post a video of myself on the rollers to show what it's all about.  There are plenty of videos on YouTube showing riders on them. 



Healthy Heart Zone -- 50-60% HRM
Fitness Zone (Fat Burning) 60-70% HRM
Aerobic Zone (Endurance Training) 70-80% HRM
Anaerobic Zone (Performance Training 80-90% HRM
Red Line (Max Effort) 90-100% HRM

Photos Photos Photos from the past month

 Finishing SOMA Half Iron holding my 4-year-old son.

 Feeling the effects of over hydration.  I learned a lot that day.

 SOMA swim exit after taking the wet suit off.

 2011 Ironman Arizona Tempe Mayor's Charity Challenge.

  2011 Ironman Arizona Tempe Mayor's Charity Challenge.

 2011 Ironman Arizona Tempe Mayor's Charity Challenge.

Looking back at what went wrong.

I believe the training for my half-iron race was perfect.  With most of my training in the summer and the hot months here in Arizona, I thought I was prepared for the heat that would hit on race day.  The temperature hit 97 degrees.  The morning of I started to drink just a little bit more water than normally to take in account for the heat that would rise during the race. I thought my nutrition and liquid intake was good until the last 10 miles of the bike, I took in to much liquid which made my run tank my goal time of just around 6 hours.  The heat and sun also took a toll on my time.

I have a few running races to finish out the year, but all in all it was a very successful year, with a great 2012 just around the corner.

All about the Family

 After a hard day in the sun, Sunday during the SOMA half-iron race, running across the finish line with my son made the finish line much sweeter.  My son was not yet awake when I left the house to get to the race site, however he knew I was racing.  He helped me the day before pick up my packet and drop off my bike at the transition. A little over three hours into the race I seen my wife with our daughter and son on the bike course.  I reached out and gave my son a "high-five".  I was excited to see them out there. I started to think how excited my son was but then thought its going to be awhile until I get around the course again to see them.  My son has been there when I got home after early morning workouts where he would ask me, "Dad did you go riding on the mountain?" or "Dad did you go running?".  During my training he also came along with my brother and paddled along in a kayak while I did an open water swim.  After the run course I knew my wife with our kids would be waiting near the finish line.  About 100 yards out from the line, I spotted them and like in previous years, I picked up my son and ran carrying him across the finish with me.  He was all smiles and super excited.  When it comes down to it, it is my family that allows me to go out and training and compete.  Longer races mean more  time out training.  I hope one day my son will want to give doing a triathlon a try, who knows maybe he can carry me across the finish line to share the excitement with him. 

SOMA Half Iron Race Report

My day started off at 4am with myself waking up before my alarm I had set for 4:15.  Gathered my tri bag and protein drink before heading out the door.
Arrived to the transition just about 5:15 with my wave of race starting at 6:40.  I had time to get my tires inflated after removing the air in them due to the the daytime heat while I dropped my bike off in transition the day before.  Place my nutrition bottles and gels on my bike and prepared the rest of the my transition area.  I was able to get a short run in just before putting on my wet suit to head down to the lake's edge for the start. 
Got in the water about 4 minutes before my wave was to go off.  I was able to get adjusted to the water  by hanging onto a boat nearby getting my goggles and cap situated.  The horn sounded and I was off, literally into the what would be the sunrise to the east in Tempe Town Lake. The counter-clockwise loop was very well marked and pretty easy to navigate.  I was brushed here and there by other swimmers by the swim was not to physical.  I made the corner of the first turn just as the sun was popping over the horizon, so headed back west shortly the sun would be at my back. 
Got the end and was helped out on the stairs and quickly laid down to have the wet suit crew help me remove the suit and ran into T1.
Started my Mio Quest with GPS, pulled on a set of arm sleeves to help protect from the sun that was already up, put on a pair of socks, grabbed my helmet and sunglasses and was out to the bike start.  As I started on the bike course within the first 2 miles I got my gels moved from atop my handlebars to my pockets on my tri-top and slipped my feet into my shoes.  The course was three laps of a roughly 18. 6 mile course. On the first lap I came across two emergency vehicles tending to fallen riders. The part of the course they were on was filled with tight fast corners. The wind started picking up as the course moved east.  I stayed tuck in the aero position if not taking a U-turn on the course or tight turn.  I was happy with my pace and was monitoring what my Mio Quest was letting my know about my heart-rate in the zone I wanted to stay in.  I knew that on the hills, which there was a few on the course, would make my heart-rate rise.  On the second lap, about 3 miles into it, I heard a sound behind me, sounding like I might have dropped a water bottle or something.  I turned back and seen it was my tire pump.  Dang!  I didn't turn around and grab it, yet was risking getting a flat and wishing I would have turned back.  I went the whole lap thankfully without getting a flat and stopped and picked it up, as it was still laying where it fell.  Stashed it in my pocket and kept on moving. My nutrition plan had me feeling really good on the entire bike, coming into the bike to run transition.  Stopped my Mio Quest watch and saved the information from the bike course. Racked my bike and slipped on my shoes.  I then started up my Mio Quest for the run portion of the race, heading out of transition grabbing some water as I did.  Then it hit me, I had hit the wall and hard.  I was not going to make my time I was hoping for or told my wife I would be finishing in.  My average pace on the run, or walk was just a little over 16 minute miles. The heat of the day was killing me.  The temperature was nearing 97 degrees.  I just could not get my running going.  At every aid station along the run I would grab about three cups of ice water.  One to drink, one to pour on my head, and the other to wet my arm sleeves to help cool me down.  The course was two laps of the same loop.  I was way beyond my projected finish but my wife was waiting near the finish. About 100 yards from the finish my wife and kids were waiting.  I grabbed my son and ran across the finish line holding him telling him to hold his arms up.  I finished, but it wasn't the way I planned in my head as to how the day would unfold.  The heat really took a toll on me.  I want to thank the numerous family members and friends who helped me train over the past 6 months along with Mio Watch, PowerBar, "The Stick", H2O Audio, RecoFit Compression Components, Swiftwick socks, Sportique Skin Care and Emergen-C.   A little recovery then back to training. 
 
Swim time
47:22
Bike time
3:09
Run time
4:03
Total time for the
1.2 mile swim, a 56 mile bike and 13.1 mile run
7:24:09

SUNDAY SUNDAY SUNDAY

Yes, I am starting to get a little excited for Sunday's race.  Saturday I will drop off my bike during the packet pick up and figure out what race number they have issued me.  This week I have been sleeping pretty good and I am felling calm and relaxed during my workouts.  I have a few training sessions left before Sunday.  All me equipment is in perfect working order so I have nothing to worry about there.  Will start packing my nutrition bag tonight and start laying out the clothes I plan on wearing, I know its not until Sunday, but I have a habit of forgetting things when my brain is getting focused.

Miowatch Quest

I can tell you this, if you want to take your outdoor workouts to the next level, the Mio Quest is the way to do it.  I have been using the GPS enabled watch for the past three weeks. It takes a little getting used to, but after looking over the instructions you will on your way, and out the door in no time.  The Quest has Waypoints, which are locations you can save.  After saving the location you can then rename it for easy access for locations you wish to return to later.  The watch uses chest strap to gather your heart rate too.




I have been using to track my workouts, the Mio Quest.  The heart rate monitor with GPS is able to be downloaded and information can be then uploaded to MapMyRun. 
Stay tuned, diving deeper into using the Mio Quest in a new video coming soon. 

Great weekend training

 The above image is created using my Mio Quest GPS enabled watch, with heart rate monitor.

 Last Saturday, I was able to nail down another 50 miler in the heat.  I have been working on keeping my heart rate constant.  Some hills were added in this weeks longer ride, but nothing long.  No flats this week.

I guess this could be filed in the "Too Much Information", so for my longer weekend ride, I took my weight before and after Saturday.  I lost about 6 pounds which is before I removed my tri-suit and lost another 2 pounds.  I guess my clothes soaked up more sweat than I thought.  The high humidity must have made the material just hold the water and not let it evaporate.

My running is coming together and getting easier.

This past week I have been pouring over new songs to add to my iPod I run and swim.  Previous playlists I have on my player are getting dull and need to be updated.  I look to post a new group of "What is on my iPod" playlist as soon as I get it made and stay motivated.