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.

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.

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.

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.

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.

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.

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.