A blog about triathlon, running, and other endurance stuff I like to do

Here’s a nice little swim workout I found over at TriathlonLab’s blog… queue this up for Wednesday morning!

Warm-up:

200 m swim
2 x 100 kick, no kick board–back, R side, L side, back
4 x 100 drill/swim–50 drill of your choice, 50 swim

Main set:

5 x 200 N/S each 50 (Negative split each 50. Each 50 should be about 1 second faster than the last), 20 second rest
-45 sec rest-
5 x 100 N/S each 25, 10 sec rest
-45 sec rest-
5 x 50 build-up, 10 sec rest
-30 sec rest-
5 x 25 fast, 5 sec rest
125 kick on your back, no kickboard

Cool-down:

200 swim EZ, your choice

Total distance = 3,000 meters

[View Original post]

 

Filed under: Workout | No Comments »

Stats: Overall time was 46:53, 6th place overall men’s division.

We were in St. George with some friends and I found this Runner’s Series race in St. George.  Looking forward to doing the St. George marathon in 2012 so I need to get a few “series” races in so that I can get a guaranteed entry into the marathon.

This was a fairly small race but was very well organized, great support and the post-race food and awards were very well done.  As it was a fund-raiser and awareness race for breast cancer they did a fun “balloon launch” just minutes before the start.

I hadn’t really trained specifically for this race but I was fairly happy with my time.  It was  a general gun start (no timing chips) so I SHOULD have made my way to the front of the pack for the start… as it stood I crossed the start-line at about 30 seconds… in hind-sight this could have made a HUGE difference as a 30 second faster time would have put me 4th overall rather than 6th.

My only complaint about this race, and it’s a small one, is that the shirts were not very comfortable and were definitely designed for women rather than a unisex-type design.  Of course, it is a breast cancer awareness and fund-raiser run so it’s not that big of a deal.  I guess my wife will get a free shirt

Official results can be viewed [here]

 

Filed under: Races | No Comments »

Place: 228

Bib #689,  Age: 43

Total time: 1:43:09, Average pace: 7:53/M

Place: 228th out of 1,074 finishers.

This race just about didn’t happen for me… early in 2011 I was pretty enthusiastic and thought I’d love to do the Hobble Creek race again, mostly so that I could see what, if any, progress I’d made on my running over the past year. This race sells-out the morning that registration opens.  So, I jumped on it and signed up.  As the year progressed I decided to also do the Utah Half Iron-distance triathlon the week after the Hobble Creek run.  The half-iron race quickly became my focus and my “A” race target for the year.  So, as the half marathon approached I wasn’t sure I wanted to risk having too little rest and recovery before the big triathlon.  I hired a coach a few months ago and she advised that my legs would likely feel “flat” if I did the half-marathon.

In the end I decided to run the race — mostly because my mom, who is a total inspiration to me, was also signed-up and running it.  It seemed that if I just went easy and didn’t push too hard that I’d be able to count it as a good workout rather than a race and that I’d be able to recover sufficiently before the triathlon.

It was a beautiful morning and considerably warmer than last year.  Lines for the buses were terrible and we waited a LONG time to get the ride up the canyon.  All the race alumni around us commented that it was par-for-the-course on this race; “they always start late,” was heard many times that morning.  After the long, winding ride up Hobble Creek canyon and walking to the start line we heard race officials try to calm the crowd by saying 10 of 25+ buses they had contracted were no-shows.  Frankly, it wasn’t that big of a deal… at least everybody had enough time to get through port-potty lines and start the race a little more relaxed!

I decided to not get my heart rate over 150 for this race and figured that would dictate my pace and effort level.  Had to make one quick porta-potty stop on the race which cost me a few minutes.  Other than that the race was pretty easy… MUCH easier than last year.  As I got to mile 9 I realized I might actually be able to beat my time from last year.  Last year’s effort was basically everything I had… I’m not a fast runner and was totally wasted after last year.  This year I felt pretty darn good.  The few short uphill sections near the end were kinda fun… I’d been holding back and was able to motor up those little hills; passing a lot of runners in the process.  For some reason passing other runners is a GREAT feeling (even if they are some of the slower runners)!  After checking my Garmin and doing some quick math I found that if I picked it up a little bit I could come in very close to last year’s time.  I knew I should have stuck to the “this is an easy workout” plan but I just couldn’t…  So, I pushed harder for the last three miles and beat last year’s time by about 30 seconds

I came away from it with mixed feelings.  First, if I’d gone my all-out effort I would likely have taken several minutes off last year’s time.  On the other hand, I had probably gone harder than I should and would probably pay for it the following week at the half-iron triathlon.  The other thing that was a little disconcerting was the hamstring/sciatic pain I was having in my left leg.  The hamstring (at least that what I think it is) had been nagging me for a few weeks.  I’ve never really dealt with “injury” before and frankly I don’t really know if I injured it or what.  I just know that it has been somewhat painful and definitely uncomfortable for a few weeks.  A sports massage did seem to give some relief but it didn’t entirely go away.

Over the next two days I was happy that my legs didn’t feel totally shredded; only a little soreness and stiffness for two days… We’ll see how the half-ironman goes, I’m hoping it will be good!

Final time: 1:43

Filed under: Races | 1 Comment »

This race was a few months ago but I’m trying to catch-up and do a quick race report.

Total time:	0:34.58
Swim:	0:05:12
Run 1:	0:22:26
Swim/Run2:	0:07:20
Bib	#88
Group	M4044

Determined to get a great position in the bike transition area I got up extra early and decided I’d be parked, ready to go when the race director opened the transition area.  That meant I’d need to arrive at KOFPC slightly before 6 a.m.  As I headed out the door it wasn’t looking good.  I’d been watching weather forecasts all week and they had been getting progressively worse.  About 15 minutes after leaving home I was driving through heavy SNOW fall!  Fortunately the snow only lasted for a few miles and then it was back to just wet roads.  Thirty minutes later, as I neared the event venue, I exited the freeway.  Now, again, I was back in the snow and here the snow had accumulated on the ground.  Probably 6″ to 8″ of heavy, wet spring-time snow.

According to plan I was about the 2nd or 3rd person in the transition area.  I setup my things and threw a big blanket over everything in an attempt to keep them somewhat dry.

After taking care of check-in, timing chip pickup, etc. I had some time to just sit around and wait.  I talked with the race volunteers and there were suggestions that the bike portion of the race might be cancelled.  I crossed my fingers and hoped for the best.

The race directory finally had to make a tough call and she cancelled the bike portion; improvising she added a 2nd swim portion and a short, 2nd run section.  The race now boiled-down to this: 200yd swim, 5k run, 200yd swim, and a few hundred yard run from the pool over the the finish line.  It was a disappointing change but in hind-sight it was a good call; the bike course is fast and has several sharp turns and railroad crossings.  Crossing the tracks when they are wet would have surely caused many accidents.

The change-up of the course caused me to loose some of my advantage… feeling like the swim was too short and it was mostly a running race; my run isn’t currently my strength!  However, the last-minute change made the race exciting in a way and was great for making you “think on your feet”

This is the second year I’ve done this race and I’ve really enjoyed both times.  I’ll probably make it a tradition and see what Mother Nature throws at us next year!

In the end I was pretty happy with my results.  3rd in age group and 20th overall.

Filed under: Races | 1 Comment »

Well, with that type of weather I’d say it’s time for a bike ride!!!

Filed under: Inspiration | No Comments »

One thing I’ve noticed is there are no shortages of running and triathlon races (at least not in Utah).  Every weekend, after the Spring weather arrives, there are multiple events to choose from . I’m always so tempted to sign-up for more than I should. The race directors do such a great job promoting the events!

This year my goal is to do a few less races and focus on better performance at each one. Here is my tentative race schedule for this year:

19 Mar - Moab Half Marathon (race report)
30 Apr - Spring Sprint Triathlon -Sprint (race report)
25 Jun - 5150 Tri – Provo – Olympic (cancelled)
25 Jun – Bountiful Tsunami Triathlon – Sprint (race report)
20 Aug - Hobble Creek Half Marathon (race report)
27 Aug - Utah Half Ironman – Half-Ironman (race report)
17 Sep - Nautica Malibu Triathlon – Olympic
02 Oct – 5150 Tri, Henderson, NV – Olympic (undecided)
22 Oct – Lake Powell Triathlon – Olympic (undecided)

Filed under: Races | No Comments »

First race of the year and I’m a little stressed-out about it. Shouldn’t be, I’m probably in the best running shape I’ve been in for many years. It’s just that I NEVER feel ready for these shorts of things! Always lots of jitters and stress. I guess the key is to take that nervous energy with you and make it work for you when you’re an hour into the run and starting to feel tired! Updates after the race will follow….

Post-race Update:
We made a quick trip down Friday afternoon, had a great carb-rich meal at Pasta-J’s in Moab and then headed out on Pot Ash Rd. to Wall Street to watch the climbers.

The weather Saturday was overcast and breezy in town. We headed over to the park for the bus pick-up and spirits were high among those in our group. Great time getting worked-up for the race and riding the bus up the canyon.

I’d heard reports of how freezing cold it usually is up the canyon so I was well prepared. However, it turned out to not be too bad; just a little chilly. We were all nervous though as the winds were pretty strong coming UP the canyon… yes, that meant there was going to be a nice head-wind! I knew I wasn’t going to be getting a PR given the howling wind.

I guess it’s pretty common for all pride to go out the window at big running events like this but I haven’t been in too many so it was a little shocking… men AND women too impatient for the porta-potty lines, just dropping down at the side of the road and letting it fly!

After the gun sounded we took off. Two of our group headed out FAST but I was determined to stick to my plans and try not to get caught-up in the fervor.

The race went pretty good and I really felt great for about 9 or 10 miles, after that I could feel my energy dropping at at mile 11 it really dropped off. I’m pretty sure I didn’t get my gels & calories timed correctly. Should have probably taken more about mile 9-ish. Either way, I plugged it out to the finish line.

Final time: 1:49

Filed under: Races | 1 Comment »

This was the question my wife asked today… “why are you walking like that?!”  She was watching me walk up the stairs and I guess I looked like some stiff, hobbled-over old man.  I just grunted and stammered that I was sorta sore

I have been trying to do strength training on the legs during this winter off-season in hopes that my biking and running will benefit.  Thursday is typically when I do my “leg day” — I go hard at it on many different weight machines in the gym as well as lunges, squats, and a few other exercises for hamstrings and hip-flexors.  Normally I have a few days to recover from the soreness… and I’m always sore after doing legs.  However, I decided today (Friday) needed to be my long run day rather than on Saturday — too much to do and I just know I wont get to it.  So… I did 9.5 miles this morning.  I thought I felt ok… but then I sat in my office chair and worked for a few hours without getting up and moving around.  Then… when I finally did try to go up the stairs I really did feel like an old man.

I guess I’m not really sure if I should work my legs in that order… weights, then running.  Maybe I should do my long run day and then do leg strength training a day or two after that.  If anybody has some thoughts… please let me know.  In the mean time I’ll try not to walk like an old man too much

Filed under: Pain and Suffering, Workout | No Comments »

Have you ever been long-into a ride, run, or swim and you just reach that mental exhaustion point?  I don’t mean your legs are tired or your heart and lungs are bursting… you’re chugging along and sorta just reach a point where mentally you just don’t have the desire to move that leg or arm one more time.  For me this happens on a regular basis; not frequently but definitely regularly.  It’s an odd feeling.  If it happens on a run it’s like I just don’t want to run any more and suddenly I have to really focus and just keep the legs moving and telling them to move.

I’m no psychologist and don’t really feel like I’ve got any real mental insights but I do have some anecdotal results that lead me to believe something… if you try to smile during those times it seems easier to keep going.  I know, sounds really cheezy and crazy but I’m telling you: try it sometime.  Now, the key is not to just force an awkward, non-real smile but to think of something that genuinely makes you smile.  You have to really focus on it, try to remember all the details surrounding the thought and then let yourself enjoy the moment.

I sometimes think about funny things my kids have done or said.  Or, I think about things I really enjoy doing like going boating at Lake Powell, or skiing on a bright sunny day in fresh powder, or eating really good food at my favorite restaurant.  Sometimes I think about funny things that haven’t actually happened but that might happen… like, “what if I lost my balance on this treadmill and just wiped-out all over the place, right in front of all these other people pounding away in their own little iPod-trance-worlds?”  Today, at mile 7 of my run, I saw that Volkswagon commercial with the little kid dressed as Darth Vader… what a great commercial and it made me really smile.  You get the idea… just something to focus on other than the monotony, the pounding, the breathing, etc.  And, somehow when that smile breaks out you feel a little lighter, a little less tired, and a little more elevated.

I saw this funny video today and thought I’d share it… next time your needing a little lift just think about this dude getting pummeled by the guys in the boats.

Filed under: Inspiration | No Comments »

Yesterday, the MLK holiday, I returned home from a 4-day training camp held in St. George by Coach Keena.  It was a great preview of the Ironman St. George course and we had several days of unbelievable weather, great training, and some good coaching and insights into how to be better triathletes.

Friday consisted of of travel to St. George and a 9 mi. run along one of the toughest hill sections of the marathon course.  We started in downtown St. George, headed North and West until reaching Bluff St.  North along Bluff until Red Cliffs Drive.  This is where the good climb started.  South up Red Cliffs and along that road until we each did about 45 minutes.  The idea was to do a good 90 minute run along the course.  Coming back down we really picked up the pace and ran hard the entire way back.  It was a tough run but it felt so great to be outside and have weather warm enough to wear shorts and a light sweatshirt.

After heading back to the condo Friday night I inspected my bike — hadn’t ridden it since my crash in early December!  Days earlier everything looked ok when I did a visual inspection.  However, when I actually ran through the gears I found the rear derailleur was bent and interfered with the rear wheel spokes.  I panicked, what was I going to do for the big ride the next day?  Luckily I found some simple tools and with pliers, a hammer, and some pounding I was able to straighten the bent piece.  However, now the shift alignment was the same as it had been and the gears were ghost shifting, etc.  Quick use of the trusty iPhone and YouTube and I was messing around with high/low limiters and trying to get the shifting dialed-in.  I’m no expert, never adjusted shifters before, but I have to say I’m pleased… the bike is shifting better than it EVER has after having it “tuned up” at the local bike shop!  Sorta makes me wonder what I’ve been paying for!!

Saturday consisted of a good swim workout at the local pool which started at 6:30 a.m.  I didn’t sleep well Friday night (probably got a total of 3 hrs. sleep) and finally just got up at 5 a.m., made some breakfast and headed to the pool early.  I was the first car in the parking lot so I relaxed in the warm car for about 15 minutes until the remainder of the group arrived.  Great workout with lots of pointers and tips from Coach Keena.

Ready to head out on the 46-mi Veyo loop

Saturday we had a group dinner at the Pizza Factory — we refueled with pasta, salad, chicken, and vegetables. It was a tasty meal followed by some nutrition training specifically for race-day and planning the right amount of calories during the right times. It doesn’t matter how hard you train if you run out of calories. Can you say “BONK“? Poor nutrition planning and you’ll be out of the race.

After swimming we had about an hour to change and get ready for the bike ride.  We did a 46 mile loop from St. George out to Gunlock Reservoir, up several “wall” hill climbs to Veyo and then back to the starting point.  Strong headwinds near Gunlock made it a slow, painful grind to the top of the loop. A few of the climbs were about 18% grade; yes, that’s pretty steep!  Boy, was I glad when that ride was over.  Roads weren’t very smooth so LOTS of vibrations; that made for some saddle soreness — youch!  Probably one of the toughest rides I’ve been on.  Still need to download my Garmin and look at the elevation details, etc.

Top of Snow Canyon, finally a descent!

Sunday – day off and definitely needed.  Took a LONG nap.  Had some great sushi, salmon, and noodles at Samurai 21 that evening for dinner.

After 22 mi ride from Sand Hollow, now ready to RUN!

Monday – met at 8:15 a.m. to caravan to Sand Hollow reservoir for our bike ride.  It was a great 22 mile ride although it was pretty painful to get back in the saddle!  The ride has lots of up-n-down hills but none of them are real killers (those are saved for the Veyo loop!) and ended at Chuckwalla trail head where we transitioned to a 6 mi run.  We decided to trail run as traffic on the IMSG course was heavy and the soft trail would be a nice relieve on joints, etc.  The run was just incredible — sunny skies and about 60 degrees plus lots of beautiful red rock scenery!  It was a great end to the amazing training camp… now I sort-of wish I was committed to doing Ironman St. George!!

Overlook from Gila trail at about mile 3

Filed under: Workout | 1 Comment »