tag:blogger.com,1999:blog-62094094778334244572024-03-05T20:47:56.425-08:00Matt GrabauAdventures from the FOMOPrvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.comBlogger64125tag:blogger.com,1999:blog-6209409477833424457.post-66787482752308019302013-09-17T21:09:00.001-07:002013-09-17T21:09:31.967-07:00Week 2 of 20. Now we're rolling.Week 2 is in the books. Work has continued to consume a lot of my energy (mental and physical), but the high mileage load has been a great sanity check. It helps that nothing is too intense yet; just have to tune out and run.<br />
<br />
Increased the mileage substantially, up to 47.5 miles for the week. I did throw in one tempo run, which was basically just a 20-minute pace increase on my midweek 8-miler. I was able to get some cross-training into the schedule, with a pretty solid 3000-yard swim on Wednesday, core work on M/W/F, and strength work (lunges, pull-ups, push-ups, etc.) on Monday and Friday. It's amazing how sore you can get from a couple sets of push-ups when you've been doing nothing but swim/bike/run for a long time.<br />
<br />
The weekend was definitely the highlight of my week. I did the Saguaro East loop (8 miles of hills) at sunset on Saturday. Sunday I flew out to Albuquerque for work. I walked a mile to my hotel to loosen up after the flight, and then changed straight into running clothes. Ended up getting in over 15 miles, with most of it along the Rio Grande. For this river restoration guru, it was great! Of course I forgot to pack gels, so my nutritional needs were met by 7-eleven branded jelly beans. Also forgot body glide...and I had nearly forgotten about the chafe that happens with marathon-type long runs. Won't be forgetting the body glide again for a while. Here's a shot from the Rio Grande path in Albuquerque. Very nice!<br />
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<br />
Long runs are always an adventure. Long runs in a different town with some missed turns, getting back to the hotel in the dark, and running through some sketchy neighborhoods make it even more...interesting.<br />
<br />
The right ankle is feeling much better this week and I thank my swim. It included a decent amount of kicking. It ached a lot at the beginning, but by the end of the swim my ankle had really loosened up, and I was probably feeling about 95% by the end of the day. Weight on Tuesday was 177.8. This is higher than I expected to be, but not too shocking considering the relatively poor diet lately. Hoping to race around 165 in January. With the mileage and some restraint on the calorie intake, I should be able to drop down pretty quickly. <br />
<br />
Hoping to keep the mileage about the same this week, just adding in a bit more length to the tempo run. Just keep on running... milesonmilesonmiles.<br />
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<br />rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-20338203518714569702013-09-09T21:45:00.002-07:002013-09-09T21:45:42.941-07:00Week 1 of 20, on my way to Rock 'n' RollSummer of 2001, I was in the midst of my internship for the Fish and Wildlife Service in the middle of nowhere, North Carolina. I started running. I ran with bears, deer, rattlesnakes, and nutria (what exactly is that?). I ran with the black flies, yellow flies, and mosquitoes in 100% humidity day after day. Why? After years of thinking running was a punishment, I found myself enjoying the challenge. Enjoying chasing the wildlife around and being alone with my thoughts. It felt great to be fit. Oh, and Shannon had signed up for the Tucson Marathon. So, I did too...<br />
<br />
That first marathon was painful enough to keep me from training for another one for 2-1/2 years. But the rewarding feeling of finishing that race (my first running race ever) convinced me to do it again in 2004. And here I go again 9 years later. I'm going to take a real shot at one of my athletic goals--qualifying for Boston. I don't think I'd actually even run Boston (I mean is it really a reward that for finishing a great marathon you have to run another one?). But I want to see if I can get do it. It's important because I think it's important, and that's it.<br />
<br />
So, to keep myself motivated and give myself something to look back at, I'm going to try to post weekly updates for the next 19 weeks leading up to the Arizona Rock 'n' Roll Marathon on January 19. Following two weeks of warmup, I'll be following (roughly) <a href="http://www.halhigdon.com/training/51142/Marathon-Advanced-2-Training-Program" target="_blank">Hal Higdon's marathon training plan</a>, with a bunch of extra mileage and a bike and swim or two per week for cross-training. I should be able to race at about 15 pounds under what I did in 2004. I'm hoping that lower weight, along with a pretty solid five years of triathlon training and a good training plan will get me below 3:05 for the marathon. That would be a whopping 22-minute PR. Yikes...<br />
<br />
So, my first week of build is in the books. 36 miles total, with a challenging 11.5-mile long run up Sabino Canyon and back down Phoneline Trail in the heat. Mostly easy running, with one five-miler at moderate pace. I have some nagging pain in my right Achilles that comes and goes. Self-massage seems to be doing the trick, but I'll need to keep tabs on it closely. One core/stretching session. No swims, no bike rides. Diet was only decent...need less sweets, and cutting out beer for a while :( Nothing else too exciting to report. A solid start.<br />
<br />
Will be upping the mileage a bit this week, adding a tempo run or two, and including more core/stretching/strength work. More to come! If nothing else, I have enough shoes to get me through for a month or two I'd say...<br />
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<br />rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-12507069814329676532013-08-16T19:56:00.002-07:002013-08-16T19:56:25.756-07:00take the good and bear the badHere's how it should go:<br />
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<a href="http://masterjonathanfield.files.wordpress.com/2013/02/398130_10151349524403641_1715790398_n.jpg?w=593&h=415" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="278" src="http://masterjonathanfield.files.wordpress.com/2013/02/398130_10151349524403641_1715790398_n.jpg?w=593&h=415" width="400" /></a><br />
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But it doesn't, usually. There are good and bad, high and low points in every week. Life gets in the way and other priorities are, well, prioritized. Some good and bad from this week so far.<br />
<br />
Bad: Tempo bike ride <br />
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changed to a commute to the office.<br />
Good: Tempo workout salvaged by sprinting yellow lights. I made almost all of them this morning.<br />
<br />
Good: Largest weekly swimming volume in a while this week, and longest workout in a while today.<br />
Bad: Took too long to eat a recovery meal and went to the grocery store. Somehow a 6-pack and a jar of nutella ended up in the shopping cart.<br />
<br />
Bad: 7-mile run and hilly bike ride ended up being in the heat of the day. Felt like death for both.<br />
Good: Perfect practice for for Vegas!<br />
<br />
Bad: Beer drinking on a Thursday night... ("drink like a fish" doesn't even get an honorable mention on the poster above!)<br />
Good: Satisfied my late night munchies with Kashi GoLean instead of unhealthy options.<br />
Bad: Stomach destroyed all day Friday thanks to fiber overload.<br />
Bad: Friday evening run cancelled due to upset stomach and thunderstorm.<br />
Good: Great excuse for a family post-rain walk at sunset.<br />
<br />
Good: Lots of greens this week thanks to bountiful baskets!<br />
Bad: Accidentally bough Safeway cookies, which accidentally disappeared within 20 minutes...<br />
<br />
Now to get some good sleep on a Friday night and destroy some workouts! Vegas in T-minus three weeks!rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-10000404820295423772013-08-12T21:08:00.000-07:002013-08-12T21:08:40.825-07:00If you don't try you'll only fail<div class="MsoNormal">
And I’m back from a weeklong solo adventure to the
Midwest. When I was picking out
conferences in the spring I happened to notice that the National Conference on
Ecosystem Restoration (in a Chicago suburb) fell the week before Steelhead 70.3
(Benton Harbor, MI, two hours away).
Sold. It was to become my attempt
to qualify for Vegas world champs. The
problem (good one I guess) is that I qualified unexpectedly at St. George. So, my motivation went out the window in
mid-May. I’ll avoid details, but let’s
just say that my last 2 ½ months of training have not been pretty. I was going to have to rely on my residual
fitness and conservative racing to carry me through.<o:p></o:p></div>
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A lot of planning goes into combining work and training or
racing trips, especially with this being my first time checking a bike on a
plane. This trip included two poster
presentations and an oral presentation over four days of conference followed by
a weekend of triathloning. Preparing for
my presentations went as typical—getting my stuff together at the last minute,
picking up posters from the printer on my way to the airport, etc. Madness.
Monday afternoon I had arrived at the conference hotel with all my gear,
and my bike was in the same number of pieces as it had been when I left Tucson. Success!
<o:p></o:p></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDiwt-caSIl_p3zGiWJWDD5Ef6Pb6ye_xpLzcBzxzk0INAXWcbe59b_xuaPynNqVSBP1pNQJlGdMmtf-TKVIW5JojgVfMi4ukqnkltewcvdWM6vgKaO6rdxc3rdqHjzsIJYsO6fIZ9/s1600/2013-07-29+21.02.49.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDiwt-caSIl_p3zGiWJWDD5Ef6Pb6ye_xpLzcBzxzk0INAXWcbe59b_xuaPynNqVSBP1pNQJlGdMmtf-TKVIW5JojgVfMi4ukqnkltewcvdWM6vgKaO6rdxc3rdqHjzsIJYsO6fIZ9/s320/2013-07-29+21.02.49.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small; text-align: start;">Work plus triathlon travel=lots of gear!</span></td></tr>
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<span style="text-align: center;">Tuesday through Friday went as typical for a
conference. The days were a blur of
technical and plenary sessions (read chugging coffee) followed by evenings of
socializing (read drinking) with potential project partners—definitely not my
normal race-week routine. But I was able
to mix in several good runs and a good ride (in the hotel gym) and two good
swims in the indoor 25-meter saltwater pool.
</span><span style="text-align: center;">It’s good to get put up in the Renaissance sometimes </span><span style="font-family: Wingdings; text-align: center;">J</span><br />
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Wrapped up the conference on Friday and FINALLY re-built my
bike. Up early on Saturday for the drive
over into Michigan. Packet pickup was
relatively quick and easy, followed by a quick brick on the bike course. Scoped out the course, and was pretty sure I
could look forward to a choppy swim.
Transition was super long (like 1/3 mile) and narrow, and I thought it
would probably be very hard to navigate. The bike was rolling but without any
major climbs. Couldn’t preview much of
the run course… The plan was to go hard
on the swim, be conservative on the bike, and have a solid run without putting
myself in so deep a hole that I wouldn’t recover in time for Vegas (5 weeks later).<o:p></o:p></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCgzYgTP5owXWIPk4AaWCplVF10LjoNg2l1a3uNDfQrsKXvgeuXtfI7NvEcryTk7cPIABXM6hO6Fs04dY306bzT3D8c7s3aoO8NXAXolHriGS1MlnMhBog6mCVMTxNsehVPaHI0qbs/s1600/2013-08-03+12.49.02.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCgzYgTP5owXWIPk4AaWCplVF10LjoNg2l1a3uNDfQrsKXvgeuXtfI7NvEcryTk7cPIABXM6hO6Fs04dY306bzT3D8c7s3aoO8NXAXolHriGS1MlnMhBog6mCVMTxNsehVPaHI0qbs/s320/2013-08-03+12.49.02.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small; text-align: start;">The longest, skinniest transition I've ever seen!</span></td></tr>
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Off to the hotel (40 minutes away…) and took care of the
final prep. 4 am alarm (1 am AZ time,
yikes!), but as usual I was up and ready to go immediately. Drove to the site, and threw my wheels
on. Realized immediately that my rear
brake was rubbing, and I couldn’t get it set correctly! Went straight to mechanical in transition,
and they were able to work some magic in 15 minutes. I was VERY glad that I got there so early—otherwise
my race likely would have ended before it began. Quick transition setup, and I was good to
go. </div>
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<o:p></o:p></div>
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My warmup consisted of a 1-mile jog down the beach to the
swim start with the wetsuit in-hand. I
watched the first few waves go off into the chop, and folks were not exactly
enthusiastic to start swimming.
Seriously, I was having a hard time figuring out where the starting line
was because people were slowly wading into the water. It turns out the start line was on the
water’s edge and people were just REALLY slow to dive in.<o:p></o:p></div>
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Got a quick 5-minute swim in before moving into the the
corral. When the horn sounded, I charged
off, high-stepping and dolphin-diving.
Apparently others don’t practice this because I was alone at the first
turn buoy (never happens). The swim was
definitely a hilly one. I caught my
rhythm fairly early (sight at the top of the hill, breathe on the way down),
but it was not a fast swim for sure and I got a good advance on hydration. This photo is from the day before just up the
beach, but this is pretty much what we got to swim in.<o:p></o:p></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUs0zZvX6ygKjZobBgo7rv6Vu8fxATi4KeB92oGE0bSLSRQR18MPGRsVf1uFzho0zyLhaNkTYdXzyZJvJHjfVJUD9cn8deUtxPwBAl_pwvpSwqcx9o4h-IaNaxNBduQ5fQneyo3eTC/s1600/2013-08-03+15.54.18.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUs0zZvX6ygKjZobBgo7rv6Vu8fxATi4KeB92oGE0bSLSRQR18MPGRsVf1uFzho0zyLhaNkTYdXzyZJvJHjfVJUD9cn8deUtxPwBAl_pwvpSwqcx9o4h-IaNaxNBduQ5fQneyo3eTC/s320/2013-08-03+15.54.18.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lake Michigan is big. Great, even. And choppy.</td></tr>
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Exited the water quickly, and I was happy to see most of the
bikes still in transition when I came through.
On to the ride.<o:p></o:p></div>
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<br /></div>
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I found the course pretty spectacular. Coming from Tucson, it was nice to see some
actual greenery. If you have done Vineman,
the forest is very similar. Take 1/3 of
the wineries and replace them with blueberry farms. Take the second 1/3 and replace them with
corn and soybeans. Leave the last 1/3 as
winery. There you have the steelhead
bike course. A few photos from along the
course.<o:p></o:p></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMJZLrBW_aB_favbKvn6Mok8lM24CRvPtkcPIrbRjlCQvhyMkHyy4HzMs9hP0Ajm81z1jEVBSdqiOLOxYKG10uYELfpK9sbKMzsHI5sFfQ85gF8nl37BjpinHq47NcdJkkb2GJ7vqn/s1600/2013-08-03+14.57.31.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMJZLrBW_aB_favbKvn6Mok8lM24CRvPtkcPIrbRjlCQvhyMkHyy4HzMs9hP0Ajm81z1jEVBSdqiOLOxYKG10uYELfpK9sbKMzsHI5sFfQ85gF8nl37BjpinHq47NcdJkkb2GJ7vqn/s320/2013-08-03+14.57.31.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Forest scenery along Lake Michigan.</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF8peDiVkl8GMHUwtsJxmlj0zEqNlkETmKtEVcicM-858kmfmfRGPcjMu7-S4WeDXv3l8SADqITYWrzkAtGeHsjXKSMtTXRyBaV3_LhD2D2ymy11bL-BA9Tc3baFILC_g4KgZEl7sd/s1600/2013-08-03+15.14.34.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF8peDiVkl8GMHUwtsJxmlj0zEqNlkETmKtEVcicM-858kmfmfRGPcjMu7-S4WeDXv3l8SADqITYWrzkAtGeHsjXKSMtTXRyBaV3_LhD2D2ymy11bL-BA9Tc3baFILC_g4KgZEl7sd/s320/2013-08-03+15.14.34.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Corn on the left, blueberries up ahead on the right.</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-LxRynp_bCCOdv2vG4GtPdRRIvBHgV68r5sFsLpuw7xn_p0_vE41zZN0-54ajdCLw81D8ncjgkrkxbstfs2OcAEqSioPj1QagYvzx12ZvXTYHIXMfjrsi0LcOzvS1FAkLPFFvwaAV/s1600/2013-08-03+15.13.16.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-LxRynp_bCCOdv2vG4GtPdRRIvBHgV68r5sFsLpuw7xn_p0_vE41zZN0-54ajdCLw81D8ncjgkrkxbstfs2OcAEqSioPj1QagYvzx12ZvXTYHIXMfjrsi0LcOzvS1FAkLPFFvwaAV/s320/2013-08-03+15.13.16.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Awesome area about 15 miles (??) into the bike course.</td></tr>
</tbody></table>
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Although I planned to ride fairly easy, I found myself
constantly pushing to overtake the next person I saw. I felt great until the last 10 miles, where I
think my lack of bike fitness started to catch up to me. I knew the run would be…interesting.</div>
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Quick in-and-out of T2, and I tried to ignore the cramping I
felt in my stomach. There is a good hill
from mile 1-1.5 or so, and then two loops of rolling roads and paved walking trails. I really liked the course! I constantly switched back and forth with a
guy in an older AG until I finally gave in to my stomach cramps around mile 7,
and from there on, I walked most of the aid stations to keep from falling apart. I thought I could probably pull out a PR by
forcing myself through the cramps, but I was pretty sure I would be in a world
of hurt the week after. Vegas crept into
my head, and I decided to (relatively) cruise it home. I came in around 4:48 (0:33, 2:26, and
1:42-ish), which accomplished my goal.
My lack of cycling fitness definitely came back to get me on the run
course.</div>
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<tr><td class="tr-caption" style="text-align: center;">Right at the start of both the bike and run courses.</td></tr>
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I hung out for a while chatting it up with several other
finishers who had come from various places around the Midwest and Canada, which
reminded me of why I enjoy racing so much.
It is awesome to meet so many enthusiastic folks from all over the place
with the common goal of pushing themselves and making it hurt just to see what
they’re made of. Some were hoping for a
Vegas slot, and some were testing out the waters to see if they could actually
finish the ironman they were already signed up for next year. A few were just trying to complete their
first triathlon (what a beast to start with!).
Of course there are a bunch of people that miss the point—blatant drafters,
poor sports, etc.—but I think they are the minority. <o:p></o:p></div>
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I am happy with my experience, and really had a great time
exploring a part of the country I haven’t been in before. That said, a week was too long to be away
from home. Next time, the family has to
come with me! After a couple days of
recovery, my build for Vegas has started.
Hopefully I can improve my bike fitness enough in the next three weeks
so that I won’t be dying while running through the hills in 100 degrees! </div>
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<tr><td class="tr-caption" style="text-align: center;">Definitely needed to make up for lost time when I got back to Tucson :)</td></tr>
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rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-73838370083789268622013-05-11T21:11:00.000-07:002013-05-11T21:11:41.366-07:00starting now, I'm starting overAfter an extremely full eight days, I arrived home last night from a combination work and racing trip. Here's the short version: amazing drive, awesome course, solid race with some PRs and a Vegas worlds slot. The town of St. George, the volunteers, and the race organizers are awesome. Here's the ridiculously long race report! <br />
<br />
St. George has been my target spring A race since I decided to tri again. My build went great, and I came in full of confidence. The only let-down was my lack of swimming in April due to the nerve entrapment in my left arm. Oh well, can't stress about these things. I knew my fitness was there, so I focused on thinking of the dedication and sacrifices I made--the mornings I swam in 17 degrees. The afternoons when snow accumulated on my swim bag (both extremely rare occurrences in Tucson). My key runs, rides, and bricks had gone near perfect to plan. Time to execute.<br />
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I drove up from Tucson on Thursday and in my typical fashion I decided on the scenic route! And it was worth it! Panoramic views for the entire trip and all smooth sailing. Highlights included snow-capped mountains in Flagstaff, crossing Lee's Ferry, seeing the famous Kaibab mule deer on the Kaibab plateau, and the simply amazing rock formations in northwest Arizona and southern Utah.<br />
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<tr><td class="tr-caption" style="text-align: center;"> On the descent into Lee's Ferry. </td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Looking down on the Colorado River. Quite the drop!</td></tr>
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I was greeted at my hotel with a welcome banner. Signs of things to come in St. George. The town really caters to the racers!<br />
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<tr><td class="tr-caption" style="text-align: center;">Welcome Banner at the Hampton Inn.</td></tr>
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Friday was a hectic day, as typical for pre-race. First an early morning brick along the Virgin River. A beautiful bike path with lots of wildlife along the way.<br />
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I had to call in to a work meeting, and then made it to packet pick-up. I drove the run course, which climbs up above the town. Brutal uphill for four miles, down for 2.5 plus to the turnaround, and then back the same route.<br />
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<tr><td class="tr-caption" style="text-align: center;">About mile 5 (and 8-ish) of the run looking out over St. George.</td></tr>
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I headed out to Sand Hollow Reservoir, the site of the miserable ironman swim last year with so many people pulled from the water. The flag predicted a different day, and it was.<br />
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Glassy water with a few hundred new friends. I was not the only one that felt like hanging out on the rocky islands all afternoon. Decent visibility, perfect temp (60-ish) for a wetsuit in my opinion, and a beautiful day.<br />
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<tr><td class="tr-caption" style="text-align: center;">Looking out at two of the three small islands that the swim goes around.</td></tr>
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Alas, time to move on. After setting up my bike in T1, I drove the bike course, which was just as stunning as expected. Just incredible. Driving the course, I thought it would be ridiculously hilly--scary-fast downhill followed by punishing uphill. I took a ton of photos along the way, but here are two of my favorites (the approach to and within the Snow Canyon State Park).<br />
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Oh well, everyone has to ride the same course, and I had been doing a lot of climbing specifically to prepare for this. Made it back just in time for the last pre-race meeting. Pasta dinner of course, and then back to the hotel. I tried not to think about the fact that I was setting my alarm for 2:45 am Arizona time...<br />
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Up quickly in the morning for coffee, a couple bagels, and more coffee. Off to catch a shuttle to the swim. Uneventful setup, swim prep, etc. Suddenly it was time to go. My wave was one of the earlier ones, so there wasn't too much time to stand around and get nervous. With about 6 minutes between waves, the warm-up was a frantic one. I seeded myself right on the front thanks to my building swim confidence. Off we went! The swim felt absolutely fantastic. I found my rhythm and clear water right away. I was sighting frequently, but found that my line was staying perfect. Just one of those days! Without having a watch on the swim, I had assumed that I met my goal time of around 28 minutes, but no point in worrying about it. Onto the bike! I later found out my swim was just under 30 minutes. Would have been a let-down during the race, which is the reason I never wear a watch for the swim!<br />
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The first four miles was really flat around the lake before a significant climb up out of the reservoir--around a mile of 6%. I wasn't feeling it, but I wasn't dying either. I knew that it would be rollers after the first climb, so I focused on not red-lining early. After the climb, I started coming together. The ride definitely wasn't as tough as I had pictured. There was a good amount of climbing, but the rollers really suit my riding. The Snow Canyon climb was tough, but more than manageable. I pushed, but didn't waste myself. The last ten miles back down to town I focused on getting my heart rate back down and mentally preparing for the run. The bike ended up quite a bit easier than I anticipated, and I came in well under my pre-race guesstimate of 2:45.<br />
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T2 was very quick and uneventful, and I was off running. Due to the early wave, the course was EXTREMELY quiet. I focused on picking off people that I could see, and then I was in no-man's land. I had prepared myself mentally for it, and focused on quick feet and maintaining a high heart rate. I felt <i>THAT</i> feeling early on the run and knee a port-a-jon was probably in my future, but no point in worrying about it. I am a strong uphill runner due to my short stride, so I pushed up. My stride hurts my pace downhill, so I just tried to let go. Quick cadence, leaning forward...just keep moving. Before I knew it, I was at the turnaround, and on track for a PR run despite the uphill first half. The awesome part about the run is that at the turnaround, you're only a couple miles from the finish as the crow flies, so you could hear the loudspeaker, music, and fans at the finish. Great motivation. There were highs and lows, but this is what I trained for. I was not going to give into the urge to walk at the aid stations or lose focus. At mile 8 I finally had to give in for a bathroom stop (or it was going to end very ugly). I was there for two minutes before getting out the door. After another mile, it was downhill to the finish. Cadence, focus, quick feet. Just don't stop. I had not been passed much, but got nipped by one person in my age group about 1/2-mile from the finish. I had no kick, which was disappointing, but also a sign that I had given it my all on the day. I came in to the finish very satisfied, and immediately headed to the splashpad 100 feet away. Perfect way to end it. I spent an hour or so hanging around the finish, meeting a few new people, and welcoming friends across that had started in later waves.<br />
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I came across in 4:50:46, just a bit slower than my half PR (which came on a flat course), with a swim of 0:29:51, bike of 02:36:16, and run of 01:40:09 for a 16th-place finish in my age group (out of 248). More importantly, despite my bathroom stop, I ran faster than two people ahead of me, and would have been faster than four or so more without the break. Despite a much harder course than any other half I have done, it was a run PR of over 3 minutes (5 without the bathroom break). I'm taking this as a huge gain, and I'm super happy about it. My overall time was about 2 minutes faster than my PR for Vineman. Good stuff.<br />
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I have to add in here that I am extremely impressed with the race organization/planning and the town of St. George. I have not been in a race with such consistent crowd support along a 56-mile bike course. There were SO many volunteers at the intersections and many business driveways. I saw volunteers sprinting to keep cars from driving onto the course. These are the small things that make good races great. And this one was. I can't wait to go back.<br />
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And here's the bonus. Thanks to the roll-down, I punched my ticket for 70.3 worlds in Las Vegas in September. With that, one of my three major goals for 2013 is in the books (the other two are still secret :) ). This means I'll be able to race Steelhead 70.3 with nothing to lose. 12 weeks to go. After a full week off (the longest break in 10 months), it's time to get back at it. Current PRs are benchmarks. Off to set new ones.<br />
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Some local fare. No, I did not go for the polygamy porter. But if I did, I'm sure I wouldn't have just one. Cheers!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmMu8sqQdV-M3GQny77q8fpSN5OX-oUgEKIXpqlOPWMCWt65Wr0STJsYSK9PRECiqvPQPyzKlu6x0IY58RualGXYhHMI0PE1J0P1U8ZTiGscRgu1jpjNjEvFuqhZ4lDpsf355eWlWQ/s1600/2013-05-04+14.36.54.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmMu8sqQdV-M3GQny77q8fpSN5OX-oUgEKIXpqlOPWMCWt65Wr0STJsYSK9PRECiqvPQPyzKlu6x0IY58RualGXYhHMI0PE1J0P1U8ZTiGscRgu1jpjNjEvFuqhZ4lDpsf355eWlWQ/s640/2013-05-04+14.36.54.jpg" width="480" /></a><br />
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rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com1tag:blogger.com,1999:blog-6209409477833424457.post-71454400841288480082013-05-11T19:11:00.000-07:002013-05-11T19:11:49.153-07:00It's time to begin, isn't it?My first big race "back" has now been completed with the finish of 70.3 St. George last weekend (race report coming in the next post!). It has been an intense journey back to racing shape over the last 10 months, and it's time for a brief recap of what I've done to get there. One of my big motivators appeared after going back to look at my previous results at Vineman 70.3. For both my swim and ride, those who finished ahead of me had a mix slower and faster times for those splits. For the run, not ONE of the people that finished ahead of me had a slower run.<br />
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That really highlighted what I already knew was my weakness--the run. So, I prescribed myself a run focus for July through December of last year. It was all about frequency and total mileage--the only "speedwork" was a moderately hard finish (tempo-ish pace) for one run per week. I had a goal of 6 runs per week, starting at 30 miles per week and going up from there. By October I was running 30-35 per week, November 35-40 per week, and December 50 per week. With the slow and consistent build, I avoided most aches and pains, and was not forced to take any running breaks. This allowed me to start tri training again in January without having to worry about running fitness--only getting faster! In January, I started backing off mileage and increasing the proportion of faster tempo work, and in March I finally added in track workouts. I have been satisfied with the progress overall, and have been running faster than ever. <br />
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The second goal was to get to the point where I can take advantage of my relatively strong swim (at least for an adult onset swimmer). Starting in January, I began swimming at least four days per week (five most), increasing from 14,000 yards per week to 25,000 yards the first week of April. My pace steadily increased, and I was setting 100 and 50 yard PRs on nearly a weekly basis. As a result, I set a significant PR on the Tucson Tri swim in March (37 seconds for an 825 yard swim!). Unfortunately, the big swim peak in April swimming and my lack of bilateral breathing resulted in a nerve entrapment in my left arm and neck. For a while, I could not extend my left arm without shooting pain from my wrist up through the shoulder. No bueno. For the last month I have been working with Melissa of <a href="http://www.peakactionpt.com/" target="_blank">Peak Action Physical Therapy</a>. The combination of Active Release Techniques (ART) and Graston has really helped, but it's going to be a process to get back to health. It has also (obviously) really hurt my swim training. I have been back down to less than 10k per week, and can't do any high-intensity swimming. After taking this last week to entirely rest following St. George, I'm hardly feeling any nerve issues--just some wrist pain if I push on the back of my forearm. Hopefully I'll be back to normal in a few more weeks!<br />
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I have previously gone through some serious bike focus blocks, so I have been putting that on the back burner so far. To work on getting my fitness back a bit without committing a huge amount of time, I've concentrated on short, intense workouts, which have been really effective! Generally only three rides per week with a hilly, hard, solo Tuesday ride, Thursday Computrainer ride, and a Saturday smashfest group ride. The Computrainer workouts have been awesome. With the combination of real-time power numbers on the screen and threshold tests every couple months, I know exactly where
I'm at and how much I'm improving. Not having ever trained with power
before, I can't really compare with previous fitness. But I<i> FEEL</i> stronger and I am definitely hanging with riders I haven't been able to touch in the past.<br />
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So, where am I at? I have lost 27 pounds in the last year, getting below my lowest racing weight from 2007 (collegiate nationals). I actually think a lot of the weight loss came from swimming! I really started dropping fast after the first of the year. I have also been eating less bread/sandwiches than I did previously during training (HUGE salads for lunch almost every day), and just eating more "real" foods. My at-home physical therapy has continued, with serious core and stretching workouts three days per week. It's looking like I'll be adding some shoulder and neck exercises to prevent the nerve entrapment from re-appearing after it's gone. I know for a fact that I am running and swimming faster than I ever have--my PR per 100 yards is around 4 seconds faster, and my tempo running pace is 20 seconds or so per mile faster. My bike is near its best. So, PRs are new benchmarks to blow past! I'm looking forward to seeing where I can get with a continued swim and run focus. rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-3865143913690563162013-04-04T18:44:00.000-07:002013-04-04T18:44:32.904-07:00It's too late to walk awayAs I sit at home drinking a beer and eating pizza (Thursday is my cheating day, give me a break!), I thought I'd finally post an update on my pseudo-athletic endeavors.<br />
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About two years ago I decided that I was done with triathlon for several reasons. We had lots of changes going on--sold our house and moved across town, my job was leading to more and more responsibilities, kid activities as they get older, etc. I also had several lingering injuries, the most annoying being my lower back. I've had problems with it literally since 8th grade, and it doesn't appreciate sitting on a leather bike seat rolling down bumpy roads for hours on 3/4" wide tires. Time commitments had become even more difficult. Cycling and running are generally easy enough to fit in, but swimming is a different issue. I was driving 20 minutes to get to the pool, swimming for an hour, and then driving another 20 minutes. Two hour lunch breaks don't work so well with the increased work responsibility. Finally, a lack of family participation made my triathlon addiction a very selfish activity.<br />
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All of these added up to poor, stressful, and inconsistent training which meant no improvement. A lack of motivation followed close behind.<br />
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What's changed? A lot.<br />
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After throwing my back out, again, I finally went to physical therapy. I am now religious about stretching, core, and hip strength exercises at least three times per week. The tightness is still there on the road bike, but the pain's a 2 out of 10 instead of a 5 out of 10. The flexibility and strength has led to gains on the run and on the bike.<br />
<br />
We are finally settled in a new house, where we plan to be for a very long time. Across the street, there's a pool. A lap pool. There is literally a lap pool across the street. <br />
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My company bought a new office. There is a pool five minutes away, and a running path 2 minutes away. On the way to/from the office, I drive past two additional lap pools. Hmm.<br />
<br />
The company has expanded, and I FINALLY have support staff working for me. My stress level has gone down significantly. Consulting is still stressful, but at least now I get to spread the stress around :)<br />
<br />
Despite success at work, I was still restless. I am competitive and I need an outlet. This generally has to do with making myself suffer on the bike or on the run. I finally accepted that I need to be selfish from time to time for my own sanity. <a href="http://www.marcandangel.com/2012/10/19/10-things-winners-do-differently/?fb_action_ids=10151294222549205&fb_action_types=og.likes&fb_source=other_multiline&action_object_map={%2210151294222549205%22%3A422320297827680}&action_type_map={%2210151294222549205%22%3A%22og.likes%22}&action_ref_map=[]">"We need to fix ourselves first before we fix others. Caring for yourself is not an act of self-indulgence, it’s an act of self-respect."</a><br />
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Here's the big one. We have become a triathlon family. In 2012, everyone in our family did a triathlon--except me. Rylie did two and now wants to join a swim team :) Shannon has now done two sprints. She doesn't have the competitive fire that I do, but she is having fun training and racing. We also joined Race Tucson, a local multisport group full of enthusiastic, fun people. We raced together two weeks ago, are again this weekend, and will again the following weekend.<br />
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After a year and a half without doing a triathlon, it was time for me to get started again. In fact I'd say I'm starting over. I think I'm doing it right this time. I'll post more of an explanation next time, but let's say that after a couple years training under Brian Grasky (with the Tricats), I had a pretty good idea what I should be doing. But, I didn't listen to myself. Now, I am, starting with a huge run build the second half of last year, and a swim build starting in January. So far it's working. Training PRs are flowing on a weekly basis, and my first race was a success--swim PR, run PR, overall PR, and 1st AG/9th OA in the Tucson Triathlon. Here we go. Next up is Leadman in Tempe and then St. George 70.3. Let's see what we can do! <br />
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<br />rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-40085175240804321052012-11-15T19:59:00.001-08:002012-11-15T21:41:43.422-08:00We should live, until we die...Yes, I'm training again. Yes, I'll soon be racing again. But for now, a handful of ramblings out of the blue...<br />
<br />
I love riding out to the middle of nowhere on my mountain bike. Alone in the quiet with your thoughts. Turning your sweat to mud...there's nothing like it. But I realized today that I like mountain biking on urban/suburban trails almost as much. Nothing like the not-so-distant hum of cars in the morning rush hour to help you realize how glad you are NOT to be among them. I can also appreciate the post-ride commute. On mornings like today, the lack of Tucson freeways/endless stoplights allows plenty of time to pick cactus spines out of your shins on the way into the office.<br />
<br />
Early morning mountain biking can be dangerous. Little sleep and stepping into clip-in pedals before you're fully awake. It can lead to things like falling...before you get out of the gravel parking lot. But the good thing is that "typical" mountain bikers are not early risers. So, if you happen to fall, you aren't likely to be seen. Not that this would happen to me ever. Not that it happened this morning. <br />
<br />
I have started training without music. It used to be that I always brought the ipod on solo rides and runs. After four months without any music, I have learned to enjoy the silence again. Wilderness runs are all about the wilderness anyway, right? What good is it if you can't hear the coyotes, quail, and other random desert creatures? On harder workouts, the silence forces me to focus on the pace and effort. I figure if I can hold strong through the silence, it will only make me a stronger racer.<br />
<br />
When we bought my wedding ring, I thought that the ring was just a bit too big. The saleswoman said something to the tune of, "don't worry, when you have kids, you'll grow into it." Despite my annoyance, I bought the ring anyway. I am down probably ~20 pounds since that day, and my ring always tries to slide off. I refuse to get it re-sized--it's a constant reminder that I'm taking care of myself. I have told myself for many years that I would be fine being the fat middle-aged father or the bald middle-aged father. Considering that I could probably count the number of haircuts left in my lifetime on my fingers, I'd better keep getting in shape! <br />
<br />
All for now. Cheers! <br />
<br />
<br />rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-90331525086448677562012-01-21T21:17:00.000-08:002012-01-22T08:25:22.989-08:00get back on that horse and ride<!--[if gte mso 9]><xml> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:trackmoves/> <w:trackformatting/> <w:donotshowcomments/> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:donotpromoteqf/> <w:lidthemeother>EN-US</w:LidThemeOther> <w:lidthemeasian>X-NONE</w:LidThemeAsian> <w:lidthemecomplexscript>X-NONE</w:LidThemeComplexScript> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> 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mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} </style> <![endif]--> <p class="MsoNormal">Bike fitting can be a frustrating experience.<span style="mso-spacerun:yes"> </span>Bike shops provide a range of initial fittings when you purchase a bike—some more skilled than others, and different shops rely on varying fitting equipment sophistication.<span style="mso-spacerun:yes"> </span>Then, after you spend some time on your bike, you wonder if you need adjustments.<span style="mso-spacerun:yes"> </span>“If I move forward/back, up/down, and lower my bars I can discover more watts, get ‘more aero,’ or just finally get comfortable?”</p><p class="MsoNormal">At this point, I have had the range of fit experiences.<span style="mso-spacerun:yes"> </span>With my first road bike, I put my fit in the hands of someone that I did not trust (of course I had no idea what was “typical” at that point).<span style="mso-spacerun:yes"> </span>A plumb bob and two TV antenna-looking things, some sweat, minor adjustments, and I was on the road.<span style="mso-spacerun:yes"> </span>And, I rode.<span style="mso-spacerun:yes"> </span>I didn’t know what to expect and didn’t know why a fit was actually necessary. <span style="mso-spacerun:yes"> </span>I just rode.</p> <p class="MsoNormal">Replaced my seatpost, added some aerobars, and did what I “thought” was best based on my experience (none).<span style="mso-spacerun:yes"> </span>Then, a year later, I added my tri bike to the arsenal.<span style="mso-spacerun:yes"> </span>A more experienced fitter at the shop, and I felt relatively comfortable.<span style="mso-spacerun:yes"> </span>After a solid time trial, I felt good!<span style="mso-spacerun:yes"> </span>Then I made changes—lowered my front end, replaced my saddle, and just rode.<span style="mso-spacerun:yes"> </span>Another time trial six months later, and I was slower!<span style="mso-spacerun:yes"> </span>Even though my fitness was better!<span style="mso-spacerun:yes"> </span>Two months before collegiate nationals, and I was panicked.<span style="mso-spacerun:yes"> </span>Time for a “real” fit.<span style="mso-spacerun:yes"> </span>So, I finally spent some money for a professional fit.<span style="mso-spacerun:yes"> </span>My overall experience was good.<span style="mso-spacerun:yes"> </span>Lots of adjustments based on visual observations of my pedal stroke (and a plumb bob and angle-measuring antenna contraption again), and I felt comfortable on my bike again.<span style="mso-spacerun:yes"> </span>I did not have any visual feedback, but assurance from my fitter that I was good to go.<span style="mso-spacerun:yes"> </span>My time trial speed returned, and I was again confident.<span style="mso-spacerun:yes"> </span>For over two years I kept this fit on both my road and tri bikes, and I spent a LOT of time in the saddle.<span style="mso-spacerun:yes"> </span>More than 30 races, and 700+ hours of riding.<span style="mso-spacerun:yes"> </span>A lot changed over that time.<span style="mso-spacerun:yes"> </span>IT band syndrome.<span style="mso-spacerun:yes"> </span>I threw out my back at work.<span style="mso-spacerun:yes"> </span>After training for Ironman, I just wasn’t comfortable on my bike anymore.<span style="mso-spacerun:yes"> </span>I watched my knees when I rode, and had a huge wiggle at the top of my pedal stroke.<span style="mso-spacerun:yes"> </span>Time for a change.</p> <p class="MsoNormal">I had done some reading on Retul bike fitting, which captured my interest—a computer tracking joint movements; no plumb bob or antenna-outfitted protractor.<span style="mso-spacerun:yes"> </span>Instant, visual results.<span style="mso-spacerun:yes"> </span>No, it is not cheap.<span style="mso-spacerun:yes"> </span>But for the sake of my knees, back, and race results, it was finally time to go for it.<span style="mso-spacerun:yes"> </span>I discussed fitting with my long-time coach and recently-certified retul-er, <a href="http://graskyendurance.com/Coach_Brian_Grasky.html">Brian Grasky</a>, and we decided that it was time to go for it.<span style="mso-spacerun:yes"> </span></p> <p class="MsoNormal">The fitting started with some background information.<span style="mso-spacerun:yes"> </span>Flexibility tests, discussion of issues I had.<span style="mso-spacerun:yes"> </span>This included my minor aches and pains as well as my scoliosis (one of the not-so-great genetic gifts I received).<span style="mso-spacerun:yes"> </span>Then, time to get going.<span style="mso-spacerun:yes"> </span>Onto the tri bike, and fitted with the Retul goodies.<span style="mso-spacerun:yes"> </span>Velcro dots at each joint.<span style="mso-spacerun:yes"> </span></p> <p class="MsoNormal"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlMJ0bu2B3dAbjWM1vatKFwvq1UHRuAxSVioS4b_iTIFDFIG3R-lLodduboPA6Hhlyi5p1WBvhOSWcNXlbuz_9kyM4Ypa3sEU5YRBR6_4RTo5a6MFywPm39MLEneryrPY13rKR2Y1W/s1600/DSC_1940_1.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 212px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlMJ0bu2B3dAbjWM1vatKFwvq1UHRuAxSVioS4b_iTIFDFIG3R-lLodduboPA6Hhlyi5p1WBvhOSWcNXlbuz_9kyM4Ypa3sEU5YRBR6_4RTo5a6MFywPm39MLEneryrPY13rKR2Y1W/s320/DSC_1940_1.JPG" alt="" id="BLOGGER_PHOTO_ID_5700325981399287410" border="0" /></a></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p> <p class="MsoNormal">I started riding, and Brian slowly increased resistance on the trainer.<span style="mso-spacerun:yes"> </span>The software tracks movement of each joint and automatically calculates angles.<span style="mso-spacerun:yes"> </span>Pivot 180 degrees on the rotating platform, and do it on the other side.<span style="mso-spacerun:yes"> </span>Then, 30 seconds later, Brian and I are looking at the results on the computer.<span style="mso-spacerun:yes"> </span>Not only angles, but 3D knee tracking.<span style="mso-spacerun:yes"> </span>Seat fore-aft adjustments.<span style="mso-spacerun:yes"> </span>Seat height adjustments.<span style="mso-spacerun:yes"> </span>Aerobar width.<span style="mso-spacerun:yes"> </span>Do it again, and then look at the results again.<span style="mso-spacerun:yes"> </span>Height is barely off (talking a couple millimeters), which was apparently unacceptable <span style="font-family: Wingdings;mso-ascii-font-family:Calibri;mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri;mso-hansi-theme-font:minor-latin;mso-char-type: symbol;mso-symbol-font-family:Wingdings;" ><span style="mso-char-type:symbol; mso-symbol-font-family:Wingdings;" >J</span></span><span style="mso-spacerun:yes"> </span>Adjust, and more pedaling.<span style="mso-spacerun:yes"> </span>Height is good.<span style="mso-spacerun:yes"> </span>Now, cleat rotation—something none of my other fitters had thought of.<span style="mso-spacerun:yes"> </span>Right foot pigeon-toed.<span style="mso-spacerun:yes"> </span>Left foot splayed out.<span style="mso-spacerun:yes"> </span>Ride again, and see the results.<span style="mso-spacerun:yes"> </span>Seat post rotation (what?!).<span style="mso-spacerun:yes"> </span>I was able to see my before-after knee tracking and the drastic improvements on the spot.<span style="mso-spacerun:yes"> </span>More minor adjustments, optimizing saddle height for leg-length differences (and a former ankle injury that Brian detected and we discussed), and I was good to go!<span style=""><br /></span></p><p class="MsoNormal"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEjhWizTYL0tujoFlFp3N8JpKu6Da4wHJwTI1LjyDI9ubpEZDQt_JmwlckLkcy9EMV2wmMY25k8Lql5uxSdXwjAXdjP-ixIfDIktmhEGlI4EcUpxPEjXtKXYueKuCqBaVB9gLsCvVZ/s1600/DSC_1933.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 212px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEjhWizTYL0tujoFlFp3N8JpKu6Da4wHJwTI1LjyDI9ubpEZDQt_JmwlckLkcy9EMV2wmMY25k8Lql5uxSdXwjAXdjP-ixIfDIktmhEGlI4EcUpxPEjXtKXYueKuCqBaVB9gLsCvVZ/s320/DSC_1933.JPG" alt="" id="BLOGGER_PHOTO_ID_5700325726368181650" border="0" /></a></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p><p class="MsoNormal"><br /></p>Now, it is one thing to have faith in your fitter.<span style="mso-spacerun:yes"> </span>It is another to have faith in your fitter AND be able to see your results right away, and actually have the data explained to you.<span style="mso-spacerun:yes"> </span>I am a data nerd, so I appreciate that <span style="font-family:Wingdings;mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin;mso-hansi-font-family:Calibri;mso-hansi-theme-font: minor-latin;mso-char-type:symbol;mso-symbol-font-family:Wingdings;" ><span style="mso-char-type:symbol;mso-symbol-font-family:Wingdings;" >:)</span></span><span style="mso-spacerun:yes"> </span>Good stuff. <p class="MsoNormal">Switched to the road bike, and did it all again.<span style="mso-spacerun:yes"> </span>As a final step, Brian digitized all of the contact points on both bikes using the Retul remote (Zinn).<span style="mso-spacerun:yes"> </span>The software creates (and stores) all of the fit coordinates.<span style="mso-spacerun:yes"> </span>I left the <a href="http://www.tucsonendurancecenter.com/">Grasky Endurance Performance Center</a> feeling confident in my fit, and ready to ride.</p> <p class="MsoNormal">Months have passed, and I had a little hiatus due to my nerve issues following a DNF at Barn Burner—on my mountain bike.<span style="mso-spacerun:yes"> </span>But now, I’m back at it.<span style="mso-spacerun:yes"> </span>I had some accidental saddle movements, but an email later, Brian sent my fit coordinates and I was able to get it right.<span style="mso-spacerun:yes"> </span>I still have some back issues that I am working out with my chiropractor (and I need to up my concentration on core work).<span style="mso-spacerun:yes"> </span>BUT the big change is in the smoothness of my pedal stroke.<span style="mso-spacerun:yes"> </span>No hesitation at the top of my cycle, and I just <i style="mso-bidi-font-style:normal">feel</i> the change in power.<span style="mso-spacerun:yes"> </span>I have not had any knee issues yet, so I am keeping the fingers crossed.</p> <p class="MsoNormal">For now, I am working on getting my fitness back.<span style="mso-spacerun:yes"> </span>This means a lot of riding time, and I am enjoying the quality time on both bikes with my new fits.<span style="mso-spacerun:yes"> </span>Very soon, I will be racing again.<span style="mso-spacerun:yes"> </span>And then, the proof will be in my results.<span style="mso-spacerun:yes"> </span>We shall see!</p> <p class="MsoNormal">After four and a half years of training and racing, I have come to the conclusion that I cannot be trusted to fit myself.<span style="mso-spacerun:yes"> </span>Tinkering left me with slower times, aches and pains, and general frustration.<span style="mso-spacerun:yes"> </span>After finally taking the leap to Retul fitting, I would recommend it to anyone that wants to make sure their training translates to faster times, and that they don’t injure themselves in the process.<span style="mso-spacerun:yes"> </span>No, it is not the cheapest way to go.<span style="mso-spacerun:yes"> </span>But being able to instantly see, not just feel, the results was worth it for me!<span style="mso-spacerun:yes"> </span>I do have one regret, though—I should have gotten Retul’d on my mountain bike.<span style="mso-spacerun:yes"> </span>Probably would have prevented my DNF at Barn Burner…</p> <p class="MsoNormal">If you’re interested in Retul, check out the <a href="http://www.tucsonendurancecenter.com/Bike_Fitting_WHN.html">Grasky Endurance page</a> for more info!</p><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtnHTTjx-1KH2mBwj1HMPFMqRkD7p5zYkw1RtmBVUMt10OMp5fDr_P1okURZHq-L5W2J2NxusV_vAy0TMpbe0MSF51BtZfnDwQw7dVvM_uhxqe5JwooOSlAFHnJ7zXcuyETimTb7dn/s1600/DSC_1917_2.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 212px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtnHTTjx-1KH2mBwj1HMPFMqRkD7p5zYkw1RtmBVUMt10OMp5fDr_P1okURZHq-L5W2J2NxusV_vAy0TMpbe0MSF51BtZfnDwQw7dVvM_uhxqe5JwooOSlAFHnJ7zXcuyETimTb7dn/s320/DSC_1917_2.JPG" alt="" id="BLOGGER_PHOTO_ID_5700325117774119682" border="0" /></a>rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-64312087943249412072011-10-15T07:50:00.001-07:002011-10-15T08:21:19.844-07:00This is my final bowWell, after just over four years of training to be a competitive triathlete (and more than 30 races), it is time for a break. A string of injuries, big family and life events, and suddenly growing career responsibilities need to be my focus for a while. Daily swimming lunch breaks aren't working out lately...<br /><br />In any case, I plan to continue running and mountain bike racing on a recreational level, and see where that goes. I am hoping for lots of endurance-type events in 2012, including chasing down a belt buckle or three. I don't exactly plan to sit around getting fat and lazy :)<br /><br />A quick reflection on what triathlon has meant to me...<br /><br />By pushing my body harder than I ever have before, I realized that the imaginary boundaries we put on our abilities are just that--imaginary. In less than two years, I went from struggling through my first aquathlon...<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGExYwkFQ2P1dT4JShzajoKVtSfxYKpcD1gI3A35OcrTkVlsteGFFTKH3M0fhzG3h-1kxgianxnMEF8C_YnTSopOhNWDW9PRAIKavfOphbZ36l4tWowIB_qp4-zxDFIXfXyDn5Ucvj/s1600/aquathlon.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGExYwkFQ2P1dT4JShzajoKVtSfxYKpcD1gI3A35OcrTkVlsteGFFTKH3M0fhzG3h-1kxgianxnMEF8C_YnTSopOhNWDW9PRAIKavfOphbZ36l4tWowIB_qp4-zxDFIXfXyDn5Ucvj/s320/aquathlon.jpg" alt="" id="BLOGGER_PHOTO_ID_5663738723160007874" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />To racing competitively for the U of A and placing in the top 125 collegiates nationally...of course, as an old graduate student, but whatever :)<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHwApRM09v920eP2tvulX4PmCxxjM-9m6OVW3SGSSwuqXIzyz91fyefnmP1_1n7pDgRL0SiyQBEPnIKLzxCDmaHZSh0lCzmPKsX4fSzh5QQlLnRPRDAIj4hbMF_QG58ezNV9OwBKV9/s1600/UA+tricats.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHwApRM09v920eP2tvulX4PmCxxjM-9m6OVW3SGSSwuqXIzyz91fyefnmP1_1n7pDgRL0SiyQBEPnIKLzxCDmaHZSh0lCzmPKsX4fSzh5QQlLnRPRDAIj4hbMF_QG58ezNV9OwBKV9/s320/UA+tricats.jpg" alt="" id="BLOGGER_PHOTO_ID_5663736768527063810" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />And in the process, I lost 30 pounds, and really got into the best shape of my life. In high school, my best mile was 7:45. Yes, really. In tri, I started holding sub 7-minute pace off the bike :)<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKD19F8JwSFBHUCIfMgS_w6acgO3QDCxCBEi65kVa0jxZFkENd8Nbgi8YNDD155TViJztV9-CIScgs6YmQyTVvIhLnQ6-zC6ZpGCROqNDzUCZoDT0pMFimRNrd3VbInz85vp91R79j/s1600/havasu+tri.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 211px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKD19F8JwSFBHUCIfMgS_w6acgO3QDCxCBEi65kVa0jxZFkENd8Nbgi8YNDD155TViJztV9-CIScgs6YmQyTVvIhLnQ6-zC6ZpGCROqNDzUCZoDT0pMFimRNrd3VbInz85vp91R79j/s320/havasu+tri.jpg" alt="" id="BLOGGER_PHOTO_ID_5663738887870605922" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Triathlon has been good to me! It has been a humbling experience to be sponsored by TriSports.com for three years. It truly is a great company that came from humble beginnings to the online retail force it is now. People that look down on TriSports as a "big, corporate company" have never spent personal time with Seton, Debbie, and the crew. I guarantee it. These guys are awesome, and have done and continue to do great things in what in reality has been a very short time. Thank you SO MUCH to TriSports for your support over the years, and I will continue to see you in the store and at the races for years to come!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRSNgHGp8g8zG6dH8hYzJXvBaqgyLcBj4KjyN6i_bkNpdaitNbWDjOJnS0xtCwKivm_vZtuRtlnqYMZU1H7wwrkhtd4epXXNp2RYf8UkpncL3lg02HVOhezqjONW2aythcuS7XEVX3/s1600/collage.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 256px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRSNgHGp8g8zG6dH8hYzJXvBaqgyLcBj4KjyN6i_bkNpdaitNbWDjOJnS0xtCwKivm_vZtuRtlnqYMZU1H7wwrkhtd4epXXNp2RYf8UkpncL3lg02HVOhezqjONW2aythcuS7XEVX3/s320/collage.jpg" alt="" id="BLOGGER_PHOTO_ID_5663737869725046226" border="0" /></a>rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-74310296545774162512011-08-17T22:36:00.001-07:002011-08-17T22:48:47.264-07:00work and play they're never okaySo, just a quick follow up to Xterra Snow Valley. I spent the next few days working in southern California. After the race, it was off to San Luis Obispo to work on growing tree seedlings. One day later, mission accomplished.
<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhJCDA7m4AxxCXswKm2KIssSpnIq5INER1nCN_T7nRveiFYNfMO33HMFw6LhKZfylwCuOLOCZzG80hJate2J_40d-brSxEk735XLDPD3xLShztGdll-SRJaIrCG4JqUYS0E6ecJh04/s1600/IMAG0229.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 191px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhJCDA7m4AxxCXswKm2KIssSpnIq5INER1nCN_T7nRveiFYNfMO33HMFw6LhKZfylwCuOLOCZzG80hJate2J_40d-brSxEk735XLDPD3xLShztGdll-SRJaIrCG4JqUYS0E6ecJh04/s320/IMAG0229.jpg" alt="" id="BLOGGER_PHOTO_ID_5642067211777560338" border="0" /></a>
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<br />Then, back to the Inland Empire. Spent Tuesday morning working on a proposal, and then went for a good ride in the afternoon. What could possibly go wrong when you ride in a new place by yourself with directions this good?
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<br />Except that I missed the first turn. Oh well, ended up riding to the right place.
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<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0nr7DVMsrWySLwxhgQxcT3AOuN6MawXVLxFqbxeCWV_ZK60a-OYkg0JgHJqi3vS11n-03Iq36Fee5BjdjPmI5NwQdaDPboENQXlu7vQynHFGZiJIUhDtD-ToFp7qpjoh-PFttIJAh/s1600/IMAG0243.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 191px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0nr7DVMsrWySLwxhgQxcT3AOuN6MawXVLxFqbxeCWV_ZK60a-OYkg0JgHJqi3vS11n-03Iq36Fee5BjdjPmI5NwQdaDPboENQXlu7vQynHFGZiJIUhDtD-ToFp7qpjoh-PFttIJAh/s320/IMAG0243.jpg" alt="" id="BLOGGER_PHOTO_ID_5642068162115812578" border="0" /></a>
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<br />Then, back to the hotel to work on the proposal again. Bedtime, then up early for a site visit on the San Timoteo River. Hopefully good things to come!
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<br />Then, an afternoon drive to Tucson, and my trip is completed. Safely, successfully, and back to the family :)
<br />rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-13846666409250281482011-08-17T21:19:00.000-07:002011-08-17T22:32:42.571-07:00Going down to a house in the woodsAnd, the racing trend continues. Back in Tucson now, and winding down from a busy week and a half. After a couple weeks of decent training, it was off to <a href="http://www.facebook.com/pages/XTERRA-Snow-Valley/234061361476?ref=ts">XTERRA Snow Valley</a>. Despite what I thought was decent planning, I ended up at home at midnight on Thursday before, realizing I had no clean clothes for my trip to combine work and play. Oops. That meant no Friday journey, and an early departure on Saturday morning for Running Springs, CA. No problem, traffic is easy on Saturday. Oh yeah, except Phoenix...
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<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfX13f2MBWk0Ep5cUznOCdgmx1_XoNr7JpZM06HYlnK-dt88irKtoQD6K-x5Xbe525-5pObpa_Vw22oL5FAvpNinjQrL2HrosAKXIqHCl8vCtY4zx10CKT7QhgtdDJP19X13fBawNo/s1600/IMAG0216.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 191px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfX13f2MBWk0Ep5cUznOCdgmx1_XoNr7JpZM06HYlnK-dt88irKtoQD6K-x5Xbe525-5pObpa_Vw22oL5FAvpNinjQrL2HrosAKXIqHCl8vCtY4zx10CKT7QhgtdDJP19X13fBawNo/s320/IMAG0216.jpg" alt="" id="BLOGGER_PHOTO_ID_5642056010331529090" border="0" /></a>
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<br />I rolled into Running Springs around 9:30 pm. Yes, 9:30 the night before the race. At least there was not time to get nervous! I was fortunate enough to share a cabin with a fellow <a href="http://sponsorship.trisports.com/athletes.html">Team TriSports</a> athlete (Chrissy Parks), <a href="http://www.graskyendurance.com/">Grasky Endurance Coaching</a> athlete and verified fast dude Bryce Phinney, and a <a href="http://site.tri-sports.com/triathlon-club/">TriSports Triathlon Club</a> athlete that I have been racing with and against for several years (Ryan Hammerel). Talk about a good group! Unfortunately, though, Chrissy crashed hard on the pre-ride and would have to DNS. She was a good sport about it, and even managed to hike up the hill on Sunday to snap some photos of the descent. Of course, I think she was just scheming to get video of someone else going down... ;)
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<br />The race is unique. It is set at Snow Valley Ski Resort in southern California, a couple hours from LA and just an hour or so from the Inland Empire. The race starts at a reservoir...halfway up the ski hill. Get out of the water, go up to the top of the mountain, bomb down to the bottom, climb back to the top, bomb down again. Get off the bike, then run up, across and down a ski run. Go up another SERIOUS ski run, out and back on some double track, back down said SERIOUS ski run, across another ski run, and DOWN a run to the finish. All-around crazy (yet doable) and a justified XTERRA course for sure. Here is a somewhat terrible picture of the course. The bike descent goes down the blue run on the top of the ridge. A moderately steep, loose, and rutted section--the one that claimed Chrissy during the pre-ride.
<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzfCtz20DP9VJwKlCAnC15lIZhTPQxI0E-sKYIn0OnD26YvjHOCt_w8Fs2d9E677cA8SGagfNw4crQADaKfP9ACbnkpOHoaa_lZDtBWenKRtEpY5fSTGgapbr03nWr6nmhi56J12mc/s1600/DSCF0004.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzfCtz20DP9VJwKlCAnC15lIZhTPQxI0E-sKYIn0OnD26YvjHOCt_w8Fs2d9E677cA8SGagfNw4crQADaKfP9ACbnkpOHoaa_lZDtBWenKRtEpY5fSTGgapbr03nWr6nmhi56J12mc/s320/DSCF0004.JPG" alt="" id="BLOGGER_PHOTO_ID_5642062324542989218" border="0" /></a>
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<br />Now on to my "only in XTERRA" comments. I showed up for packet pickup at 7:15...ON RACE MORNING. The race starts at 9 am!! And I was one of the first people there. No line for packet pickup, and they body marked me on the spot. 15 minutes later my bike was set up, and I walked out to set up T2 at the bottom of the hill. Not exactly football fields large...
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<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvXIbygc-eX7XooSzijwSwpis3qpkAQgiJHQ2RWqPds5SksHnBWxhGMV-wqzxLryrGogDDKWEnoXt5Bf-lMyAMY1vnVYyPU5j1RxjBLD7VOKBze51du6oguEjm16JWtTNzC3Xgoobi/s1600/DSCF0007.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvXIbygc-eX7XooSzijwSwpis3qpkAQgiJHQ2RWqPds5SksHnBWxhGMV-wqzxLryrGogDDKWEnoXt5Bf-lMyAMY1vnVYyPU5j1RxjBLD7VOKBze51du6oguEjm16JWtTNzC3Xgoobi/s320/DSCF0007.JPG" alt="" id="BLOGGER_PHOTO_ID_5642062022146058834" border="0" /></a>
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<br />Come 8 am, everyone is mulling around in the parking lot. Race coordinator on loudspeaker, "you probably want to start riding up to T1 now. The race is going to start at 9." Everyone casually gathers up their stuff and heads up the hill. And I mean UP. Switchbacks, loose corners, people showing off before the race, me realizing already that my hamstrings are going to be a problem. I don't think it is a good thing show up to a swim start sweaty and cramping... Okay, so I arrive at T1 around 8:30. NO ONE has a westuit on yet, and NO ONE is in the water. Everyone is hanging out in T1, helping each other out, moving over where space is needed, etc. Volunteers and the race director answering questions without rushing anyone. Just generally a friendly atmosphere. I am reminded that I need to race more XTERRA.
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<br />I got my wetsuit on and got in the water decently early. A 2-lap swim with a running section. New to me. Oh well, got out somewhat easy (it was at altitude after all), and push for the second lap. Everyone lined up for the deep-water start, and the horn went off a little after 9. No one complained about the late start. I found a good line early, found my groove, and went for it. I found clear water by halfway through the first lap. I lost a gap to the lead group (as always), but was at the front of the chase group. Swim continued uneventful. Off to the bike, and as I suspected, my hammies were shot. I got passed a lot on the first climb. Oh well, now for the major goal, don't go upside-down. The descent was a little slippery, but I felt solid overall. Same deal for the second lap. Climb was no fun, and the descent was good. Off to T2.
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<br />I was determined to run the whole thing. The course was determined to prove me wrong. It won. At a certain point (probably something like 20% slope), it is just as fast to walk and save energy. I did. Across the slope felt great, and back down. More walking uphill, trying not to fall down on the downhill, and then a good push into the finish line. Overall, I achieved my goals. Solid swim, no dismounts or crashes on the bike, and survive the run :)
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<br />I ended up 7th in my AG. Not outstanding, but I came into the race with an open mind. Have fun and don't hurt yourself. Mission accomplished. There will be more XTERRA and MTB racing in my future. Bryce probably had different goals for the race, but I think he accomplished them too.
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<br />Hung out at the awards ceremony for a while, and watched the final finisher get ushered in the by the Devil. And the mini-devil I suppose? The Devil hung out at the steep incline on the run and split duty between heckling and encouraging. It was entertaining to hear everyone talking about the course. "Yeah, where we turned down the black diamond from the blue diamond..."
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<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-iyr75equXfX4tfFh7Q4vZv3UrBCcb9cAUVO1bH-RrE87GOcxgGoOnrDv5jQEMxkwgEmxv4AxgQ97OnK1Th1yhbOZSeEIJ-HqhO_HS3fFnGkuKJfwCkVg1flQ0zkIdbGtPAFXVuAh/s1600/DSCF0015.JPG"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-iyr75equXfX4tfFh7Q4vZv3UrBCcb9cAUVO1bH-RrE87GOcxgGoOnrDv5jQEMxkwgEmxv4AxgQ97OnK1Th1yhbOZSeEIJ-HqhO_HS3fFnGkuKJfwCkVg1flQ0zkIdbGtPAFXVuAh/s320/DSCF0015.JPG" alt="" id="BLOGGER_PHOTO_ID_5642057030079718098" border="0" /></a>
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<br />Finally, a note on the race itself and the race management. These guys did an AWESOME job putting on the race. They managed a 10k and half marathon on Saturday, and then this XTERRA on Sunday. Despite a relatively small field, there were ABUNDANT volunteers at the aid stations. Yes, there was a great raffle. No, you didn't have to wait around for it. The raffle was pre-drawn, so you just show up at the raffle table after the race and ask for your prizes. Good stuff. Everyone was friendly and helpful. The awards (seen from a distance) were incredible. Hand-made and unique. Next year, the tri will be on Saturday, which I think is going to lead to a lot of competition next year for the combined XTERRA and hungover half-marathon time! I'm in! Who's up for the challenge?
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<br />And, we'll compare this experience with my latest road tri in the next installment...this was too long. Until next time.
<br />rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-9515537037066619272011-07-19T20:32:00.001-07:002011-07-19T21:10:33.324-07:00are you dead or are you sleeping?It's true, I'm still alive. Wow, it has been a busy three months! And not in the ways I would hope. We listed our house for sale thinking that it would take a while to sell. I mean, with the current economy and being in Tucson, it takes several months to sell, right? WRONG. Four days and a cash offer later, the race was on. We had some idea where we wanted to move in Tucson (a couple options), but we were nowhere near ready to buy. I had already scheduled several weeks out of town for work...and we had 30 days to get out. Whoops... Long story short, we stayed with my brother in law for two weeks, found a 6-month rental, and packed up our house and 7 years of accumulated stuff in a couple weeks. I had to back out of THREE races I had already paid for, take a couple weeks off training, and say adios to the benefits of several weeks of hard work. Oh well, life goes on.<br /><br />So, I went into Vineman 70.3 on 6 weeks of sub-optimal training (to say the least). I had not ridden my tri bike on a road since the Havasu tri in March, and hadn't run more than 10 miles since Ironman AZ. BUT, I did feel healthy (no aches or pains at all), had four weeks of track workouts, and some decent longer rides. Might as well do it. I planned to go just to participate and hang out with the TriSports.com gang for a couple days. BUT, I found myself on a spreadsheet the night before and realized that if I came out of the water in under 30 minutes I could still go for a modest course PR without killing myself. Decided to just let it play out.<br /><br />My plan for the swim was simple: get on some feet, and stay there. Keep in mind I had been swimming for only four weeks with an average of around 5k per week. It hurt, but I found my breathing rhythm and just focused on my rotation. I intentionally did NOT kick until about 100 meters from the finish. Couldn't believe the race clock or my watch when I came out. 29:50. Game on.<br /><br />I knew that last year I did not push hard enough on the bike. No HR monitor this year, so I went by feel. Make it hurt, but not too much. My goal for the bike was 2:30 to stay on track. I came through the 28-mile aid station at 1:22. Not good. I did have the feeling we were in a headwind for the first part, and most of the rollers were during the first half as well. Anyway, not taking any chances. I pushed hard for the second half. There was some rain, a little chill in the air, and a lot of bike traffic. I stayed on my toes and just kept pushing. I came off the bike at 2:33-ish. I had finished all my nutrition, and drank plenty of water. Good to go.<br /><br />I planned on 8-minute miles on the run, which should have been fairly easy. I did the math in my head, and it was good enough. I started running around 7:45s and it felt easy. I tried to slow down a bit, but it stayed at 7:45s. Oh well, going for it! At least two cups of water and a cup of coke every mile, and I was feeling good. Then came mile 8... I could feel a side-stitch kicking in, and my endurance was fading. I definitely felt that lack of long training. Oh well, put my head down and just kept going. No walking, no jogging. Just go.<br /><br />Came across in 4:52:33. Not a smoking-fast time by any means, but it was a big victory for me, actually. A course PR on very little training. Just went on guts, instinct, and executed my plan. Oh, and lots of cola. My new go-to on the run after my my experience at Ironman last year.<br /><br />Feeling VERY motivated, so it's time to get fast again. Planning on at least five more races this year, with a combination of off- and on-road stuff. Looking forward to the journey! Some photos below.<br /><br />Transition area for a race with 2000+ people is HUGE!<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAS9jcaYZ1Zl54AKHTKfiP1aEUfw4FnAdC-IC-BqBV5PW9-1fCxSITBctqyqLaKhXB6L7m8W9k0RdBUyoNns1io4eQQeU0VIc41gfONXVwlwTukrq60v_mivrTWYEUutkZ4YNtPLjh/s1600/IMAG0198.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 191px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAS9jcaYZ1Zl54AKHTKfiP1aEUfw4FnAdC-IC-BqBV5PW9-1fCxSITBctqyqLaKhXB6L7m8W9k0RdBUyoNns1io4eQQeU0VIc41gfONXVwlwTukrq60v_mivrTWYEUutkZ4YNtPLjh/s320/IMAG0198.jpg" alt="" id="BLOGGER_PHOTO_ID_5631280555131807554" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Chris Lieto chatting it up. It is so cool to see the top pros in the world just wandering around and chatting with "normal folk"<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHyjcJsvnMMkvIQCs5B1Qzkx1X8HTbnyadQPKOQj8XJYVhgKYli14kaQw3yNVG1SywATt1d-ZKSGlflkg64wpodZ2PzZHcN1YOr-D5_MA_EOkW9y5pcZu-cILA1OT6OOYnlyDWUplU/s1600/IMAG0195.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 191px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHyjcJsvnMMkvIQCs5B1Qzkx1X8HTbnyadQPKOQj8XJYVhgKYli14kaQw3yNVG1SywATt1d-ZKSGlflkg64wpodZ2PzZHcN1YOr-D5_MA_EOkW9y5pcZu-cILA1OT6OOYnlyDWUplU/s320/IMAG0195.jpg" alt="" id="BLOGGER_PHOTO_ID_5631280060042860562" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Typical Sonoma County backroads.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD3yZ8K6q4jtxjakDl-jd1JHSasCF6A3GHQXr6dlUtRHGdqxlEGludGaiXTQW0ptayJEXrbFmiJ0_ut51KBJ8m-S4IV4STB8GfBxeyKqWS7kvBkw7_U_29GAoMloLxj0047_kASiO3/s1600/IMAG0193.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 191px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD3yZ8K6q4jtxjakDl-jd1JHSasCF6A3GHQXr6dlUtRHGdqxlEGludGaiXTQW0ptayJEXrbFmiJ0_ut51KBJ8m-S4IV4STB8GfBxeyKqWS7kvBkw7_U_29GAoMloLxj0047_kASiO3/s320/IMAG0193.jpg" alt="" id="BLOGGER_PHOTO_ID_5631279905552043346" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />The mess a triathlete makes of a hotel room...<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi29wI9gKRyjDR8bV8QP1AAJi4URK7v0LTwme3jIFgLRQLPBeEoeHDegvYRXEiRjyAMacjSmth-0C7C1LMlgMquDiwdxXuSBuAa9fpFLhcK_1ltNnIjnaqkOMlagMc-JTxKm5aP2yA9/s1600/IMAG0192.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 191px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi29wI9gKRyjDR8bV8QP1AAJi4URK7v0LTwme3jIFgLRQLPBeEoeHDegvYRXEiRjyAMacjSmth-0C7C1LMlgMquDiwdxXuSBuAa9fpFLhcK_1ltNnIjnaqkOMlagMc-JTxKm5aP2yA9/s320/IMAG0192.jpg" alt="" id="BLOGGER_PHOTO_ID_5631279789332808930" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />One of the best parts about racing in CA is visiting the family. Got to see my brother on his birthday, and then spend some time with my sister's family on the way back. My niece is awesome!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaifK0a9IjwODnwuVAwXYse6swKyXN29XpgvG_vdZ-FhL7VT6UkKuBJOPic2SjPxshyphenhyphenJHpgQJV6EWN8JSVFGNbyVmMY_XGyNGDHBnSpI4JtNnHAA3kUDRSkgx5LrdCGYZRwO_5fxBI/s1600/IMAG0201.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 191px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaifK0a9IjwODnwuVAwXYse6swKyXN29XpgvG_vdZ-FhL7VT6UkKuBJOPic2SjPxshyphenhyphenJHpgQJV6EWN8JSVFGNbyVmMY_XGyNGDHBnSpI4JtNnHAA3kUDRSkgx5LrdCGYZRwO_5fxBI/s320/IMAG0201.jpg" alt="" id="BLOGGER_PHOTO_ID_5631280873389313090" border="0" /></a>rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-8875904519522483922011-04-05T21:53:00.000-07:002011-04-05T22:36:50.962-07:00don't write yourself off yetIt has been a busy couple weeks! The big thing has been a dramatic increase in bike mileage. Those dedicated Ironman fools know how to get some serious work in! Two hours after they got here, we went for a 3-hour hilly ride. The next day was 5 and a half hours and a serious climb (Kitt Peak). Some happy (and cold!) folks at the observatory:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwbXQ4SiC7efkqZ3RJfla6TOvnyAQcFNUuS9rSIqSD0ODXGYi3eyr-6R9Ga2L16D_dkSL8_gHzASRJT_ohyOkjzuHn9-_wBudMhj-fNwoqV91DywvlL73FZpVacUNPNvzRCqQgIe7O/s1600/DSCF0649.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwbXQ4SiC7efkqZ3RJfla6TOvnyAQcFNUuS9rSIqSD0ODXGYi3eyr-6R9Ga2L16D_dkSL8_gHzASRJT_ohyOkjzuHn9-_wBudMhj-fNwoqV91DywvlL73FZpVacUNPNvzRCqQgIe7O/s320/DSCF0649.JPG" alt="" id="BLOGGER_PHOTO_ID_5592333403719141554" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />After I ditched this training group for the weekend, they proceeded to put in over 25 hours of training in 5 1/2 days. I think that's pretty impressive. Tom, Matt, and Braydn, hope to see you guys in Tucson again next year. Plan on a trip to Mt. Graham!<br /><br />Basically, in the first three days I had my new Scott, I put in 10 1/2 hours on it. Yes, I like it just a little bit, and it has encouraged me to ride!! <br /><br />Then, after a few days of work, I jumped in on two days of a 3 peaks in 3 days challenge with some friends. In three days, these wackos took on Mt. Graham (same elevation change as Lemmon in 20 miles instead of 27), Mt. Lemmon, and Kitt Peak. Friday was Mt. Graham, and it was AWESOME. This was my first time at Graham, and really only the fourth place that I've taken on a serious climb. It is a two-hour drive from Tucson, but well worth it. We parked on the side of the road in front of the prison (safe, right?) and got ready to go.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN07Dy8sNbrUYw9pAoAvGMVdj6Ihplz63p0UTD-LFpxxLxvzovxrIUpH3ZBAJkEjitTqlhVNkXVCzGA98sTpyQsGUktc2K2iJXaA-XlVprGtCmQqMNDqoljxvm8-jrtrNZdlQxTvIn/s1600/DSCF0651.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN07Dy8sNbrUYw9pAoAvGMVdj6Ihplz63p0UTD-LFpxxLxvzovxrIUpH3ZBAJkEjitTqlhVNkXVCzGA98sTpyQsGUktc2K2iJXaA-XlVprGtCmQqMNDqoljxvm8-jrtrNZdlQxTvIn/s320/DSCF0651.JPG" alt="" id="BLOGGER_PHOTO_ID_5592334252387362530" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />The climb starts relatively easy (maybe 4%?), but then gets tough--really tough. The switchbacks start around 6 miles in, and the biggest break is probably around 1/4-mile, where the grade is only a few percent, and then the road goes right back to it! At 16 miles, you finally get into some rollers, and the view is just incredible!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZb7y7NpzqSb3nKmmWbiswdA80994wT-qz-ET6c5ehxp-647KDWlpRrTbqVMWQh1kNszXv7Hq9_boSdfoyEbQbdARqM7JSwhKUbYTU58IdxrkI9RNiC5FlDeLcoBxUeI01ry7bOMZ3/s1600/DSCF0662.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZb7y7NpzqSb3nKmmWbiswdA80994wT-qz-ET6c5ehxp-647KDWlpRrTbqVMWQh1kNszXv7Hq9_boSdfoyEbQbdARqM7JSwhKUbYTU58IdxrkI9RNiC5FlDeLcoBxUeI01ry7bOMZ3/s320/DSCF0662.JPG" alt="" id="BLOGGER_PHOTO_ID_5592333617304896562" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXV7XwC5j6SnYQP5tHJsczm1S45aWUV2gNqCfT2jW6Q48OAuKsFIom9H5XzjBqNII6InDV8o17vcHafr8oQ0mYvFaMYkZL7cWw_sRu_j1KxtzPY1C3SZW3x9ffhZHHRhz7g9EvTNF4/s1600/DSCF0654.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXV7XwC5j6SnYQP5tHJsczm1S45aWUV2gNqCfT2jW6Q48OAuKsFIom9H5XzjBqNII6InDV8o17vcHafr8oQ0mYvFaMYkZL7cWw_sRu_j1KxtzPY1C3SZW3x9ffhZHHRhz7g9EvTNF4/s320/DSCF0654.JPG" alt="" id="BLOGGER_PHOTO_ID_5592334652854918450" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />After just a few minutes of hanging out (no cookie cabin there...) it was slow going down the technical and sandy descent back to the car. Day 1 (Friday) was done.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK2abwcF7TdVjrBD0kdZ7Z5OZj0f2N0CH8UJOOKHneQMvUbTTWKlE-kKk04nSTrwtTtBhSiX4hD0v-BWPaCj7qzyUweT_eekc33CdZmIDlrr1KuCH_8My7SEwYwfOllMQPaVdW9zfV/s1600/DSCF0669.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK2abwcF7TdVjrBD0kdZ7Z5OZj0f2N0CH8UJOOKHneQMvUbTTWKlE-kKk04nSTrwtTtBhSiX4hD0v-BWPaCj7qzyUweT_eekc33CdZmIDlrr1KuCH_8My7SEwYwfOllMQPaVdW9zfV/s320/DSCF0669.JPG" alt="" id="BLOGGER_PHOTO_ID_5592333773232792338" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />On Saturday, Shannon and I packed up the kids to do some neighborhood/house shopping in southeast Tucson. Six hours later, we were back home, and I was off for a hilly 8-mile trail run. I slept GREAT on Saturday night...<br /><br />Sunday, back to Kitt Peak, only 10 days since the last time I climbed it (note that before this, I had only climbed it once, and that was in 2008). There is a reason. This climb is TOUGH! Between 4% and 8% and it does not relent for 10 miles. If you ride it, do not expect breaks. Don't look around the corners expecting rollers.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGFJzFQdsJvv6WfUHmVI4FDOo-f9dlntXjGjPZ-qvH80DPlO4oco50_Gk41uDy9J4oenNWkRzYvRC8B-va7sTF5PA3HlvYmsULzvhSlewBctOqjF4dUBihyphenhyphen4tVB2AeJjsCN-BGkRzu/s1600/DSCF0650.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGFJzFQdsJvv6WfUHmVI4FDOo-f9dlntXjGjPZ-qvH80DPlO4oco50_Gk41uDy9J4oenNWkRzYvRC8B-va7sTF5PA3HlvYmsULzvhSlewBctOqjF4dUBihyphenhyphen4tVB2AeJjsCN-BGkRzu/s320/DSCF0650.JPG" alt="" id="BLOGGER_PHOTO_ID_5592334005498993314" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />What was funny is that it felt relatively easy/fast after Mt. Graham. However, two days later, my legs are still hating me (especially the hamstrings). Oh well, I guess that was the idea. Could be partially due to the rest of my Sunday, which consisted of cleaning, pulling weeds, mowing, etc., etc. to get the house ready for a realtor. Yep, time to move!<br /><br />Now, my training plan is in hand, and I finally feel obligated to actually get to the pool. Yes, early nights, swimming, intervals, low-cadence repeats...this is what training is supposed to be! Wildflower in 25 days!<br /><br />Two things I'll be working on for coming posts:<br /><ol><li>My critter count (look to the right). More discussion of this soon, but my first rattlesnake of the year was seen during my Saturday evening run. This diamondback rattled at me from a good 10+ feet away. Without the rattle, I probably never would have seen him. It was just a quick glance over my right shoulder to check him out as I started an impromptu interval to scoot on by :) He was pretty excited!<br /></li><li>Typical training days as a full-time (plus) consultant and dad. People keep saying that they don't see how I keep my schedule without burning out. Stay tuned :)</li></ol>That's all for now. Off to get some rest before my first day of cycling intervals in a couple months. This is going to hurt in a great way!rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-1609296398094129902011-03-22T12:18:00.000-07:002011-03-22T22:46:04.991-07:00I can't complainLast weekend was the Havasu Triathlon at my hometown of Lake Havasu City. My fourth time doing this race, which was also my first olympic-distance tri. I really enjoy this one for a bunch of reasons. I get to see my parents (and they get to see me race, which is pretty rare). It is a great measuring stick for my early-season fitness, and to see where I'm at compared to previous years. And, most of all, it's just a fun race. There are so many collegiate athletes...and FAST ones...to put you in your place. There is always a big TriCat group (my former team!), as the turnout from a bunch of other universities is great also: ASU, CSU, New Mexico, NAU, US Military Academy (Army), Air Force, the list goes on. CU Boulder, the defending national champ, was there in great form and look to be in good shape to take the title again this year.<br /><br />Going into the race, I knew to keep my expectations in check. Following Ironman Arizona, I have been taking it relatively easy. Actually, February was VERY easy--two runs and three bike rides I think? Basically, I was going into the race on two weeks of training... Anyway, quick race report.<br /><br />Swim was good, especially toward the second half (as always because that's when I find my groove). Came out of the water in decent position. Not as fast as previous years, but not ridiculously slow. About two minutes into the bike, I knew it wouldn't be my day. Normally I find my groove early and the bike feels awesome. I found myself running out of gears early and often. I spent the rest of the ride trying to push hard but not burying myself before the run. I found some unsuspecting victims to legally draft on the way back into T2 (three bike lengths means little into a 15+ mph headwind :) ). I think the guy had a little too much pride to let me pass him, so hey, I took advantage. Came off the bike knowing no PRs were going to be set, but I pushed anyway. Coming out of T2, I think this picture summarizes my race:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQAnUXIDr0UHnnqakrhMr8ebY9aV9BdO6tkAvfoldIniePZhMJjzRr1QnhPWHZgVm7PBJZxAStnMD-Mng9VVUuxmVQ-J6tLMpatZg325z9jFE8o6iwNeB-InMwcxu2pR_wCEsgtG4_/s1600/IMG_4251.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQAnUXIDr0UHnnqakrhMr8ebY9aV9BdO6tkAvfoldIniePZhMJjzRr1QnhPWHZgVm7PBJZxAStnMD-Mng9VVUuxmVQ-J6tLMpatZg325z9jFE8o6iwNeB-InMwcxu2pR_wCEsgtG4_/s320/IMG_4251.JPG" alt="" id="BLOGGER_PHOTO_ID_5587145733928575986" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Hey, at least the new team kit looks awesome! Felt pretty decent after the run turnaround and just tried to push back in. No spectacular results, but that's okay. The season is young (VERY young) and there is a lot of racing to come. This weekend was about hanging out with the family and making tri a family affair.<br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXlUs9XzcSkWUaKYaisQe8EzdXvZ8PVdXuXkEyS-NQ1SNtDmYiD-XReS8cl1lEi__49r0th5flUkn1JVwfiLA3Pouu16MjRYitJCrKIaXRh58Z1Jr9gNB-g1ywiLA7oq8EnOL9BJNt/s1600/IMG_4314.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXlUs9XzcSkWUaKYaisQe8EzdXvZ8PVdXuXkEyS-NQ1SNtDmYiD-XReS8cl1lEi__49r0th5flUkn1JVwfiLA3Pouu16MjRYitJCrKIaXRh58Z1Jr9gNB-g1ywiLA7oq8EnOL9BJNt/s320/IMG_4314.JPG" alt="" id="BLOGGER_PHOTO_ID_5587145964754267634" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIjLr4xD2ZO47uyJB176vpflNQR8yTO-ObVodQ_aF_2Hx8N1m7ueWhd7UaG_LeqypAESB-aWLUsKMM15-rwFL8e119rpiY9I3jH8d9ezs0K7xW1X2yH7acb0lxwXs1hX0LkFJFMqYw/s1600/IMG_4298.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIjLr4xD2ZO47uyJB176vpflNQR8yTO-ObVodQ_aF_2Hx8N1m7ueWhd7UaG_LeqypAESB-aWLUsKMM15-rwFL8e119rpiY9I3jH8d9ezs0K7xW1X2yH7acb0lxwXs1hX0LkFJFMqYw/s320/IMG_4298.JPG" alt="" id="BLOGGER_PHOTO_ID_5587145860476921586" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Went to the awards ceremony that evening knowing I wouldn't get an award, just to hang out with old and new friends. Plus an awards ceremony at a bar is not to be missed! I was able to hold myself back from showing off my pole dancing talents--yes, there were stripper poles. However, I did get to hang out in the hot tub later with some beautiful girls...<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQxPrgNmjT8YlcbZcLy3hNX1iIYreM-cN68PMbBGAID7BF5Sqw2vf3-y3wHx5WlU26ihYtQ7qCr17Q5T9cAzFXa3kcexAjnYLJ9llxaDNXKBpKfYzGhnd3pI12ER1viaOyxqa1RcCj/s1600/IMG_5913.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQxPrgNmjT8YlcbZcLy3hNX1iIYreM-cN68PMbBGAID7BF5Sqw2vf3-y3wHx5WlU26ihYtQ7qCr17Q5T9cAzFXa3kcexAjnYLJ9llxaDNXKBpKfYzGhnd3pI12ER1viaOyxqa1RcCj/s320/IMG_5913.JPG" alt="" id="BLOGGER_PHOTO_ID_5587146078883320290" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Now, back in Tucson, and still in training mode. Greatly enjoying my brand new ride, which is begging to be ridden often, ridden fast, and raced. I will oblige. Looking forward to spending some time later this week training with some <a href="http://www.getzoomperformance.com/page.php?pageID=1">Zoom Performance</a> athletes and coaches. Tom and Matt, you might want to come get these!<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZzmE2EWZaxrU7DBgFa_obbIBnsL2FxAEqjD_qpoFQ9BsfPjDBY6wAEZsM9V2CXhCzpU_whZSga25c1uIDnu1cqDifmVNunBoKELfhzZJJu7VUyL2M_qaIplqm_A8slFDvrUX7L7-x/s1600/DSCF0623.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZzmE2EWZaxrU7DBgFa_obbIBnsL2FxAEqjD_qpoFQ9BsfPjDBY6wAEZsM9V2CXhCzpU_whZSga25c1uIDnu1cqDifmVNunBoKELfhzZJJu7VUyL2M_qaIplqm_A8slFDvrUX7L7-x/s320/DSCF0623.JPG" alt="" id="BLOGGER_PHOTO_ID_5586997727465655250" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Time to juggle the "non-traditional" schedule (training all day, working all night). Gotta love it! Then, next week I'll finally have a training plan in hand designed by someone who knows what they're doing (i.e. not me), thanks to <a href="http://graskyendurance.com/index.php?option=com_content&view=article&id=33&Itemid=30">Bill Daniel</a> at <a href="http://graskyendurance.com/">Grasky Endurance Coaching</a>. With the April-July schedule pretty much set, it's time to get busy!rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-65109386989426575712011-03-19T12:46:00.001-07:002011-03-19T13:36:15.001-07:00A vision that was lost that you returnedLast weekend was exactly what I needed.<br /><br />A cure to my lack of training enthusiasm ended with TriFest. After training with the TriCats for two years, it is hard to get motivated to train and race for myself. With a team atmosphere, you are racing for your school. When you get down, your teammates can pick you up. If you get cocky, there is always someone there to put you back in your place.<br /><br />Enter <a href="http://shop.trisports.com/events.html">TriFest</a>. For the first time, the TriSports team was really encouraged to come out to Tucson (or stay in Tucson I suppose) to meet the rest of the team, enjoy some team training, and get to know the people and company that support us. Most people got into Tucson on Thursday evening, and the group met up on Friday morning for a large group assault on Mt. Lemmon. The ride was mellow to the base as always, with lots of conversation, meeting new people, and trying not to get run over by cars. I met several of my teammates, and people from random places around the country coming out for some warm weather training and to spend some time at TriFest. A quick stop at the base, and then we took off up the mountain. The group shattered immediately (as always), and the strong cyclists and climbers led the way. Given my lack of base training (and I'm not a good climber anyway), I took it fairly mellow and enjoyed the company and scenery. I think it was my first Lemmon climb in almost a year even though I live in Tucson. That will have to change this year! Headed back to the shop for awesome post-ride goodies and lunch.<br /><br />After a couple hours break, we were off for a group swim. After the climb, I don't think I was the only one nervous about the workout. The first set did not put my mind at ease... Thankfully, the second set was a mix of drill work and various "fun swimming" (an oxymoron?), including swimmer tug-'0'-war. Good times.<br /><br />Friday evening was the team dinner. We had I think 24 out of 28 team members show up for a catered dinner from Oreganos (one of my favorite Tucson restaurants!). Team introductions really showed the kind of company I was in. Several pros and very impressive age groupers, most with "real" jobs and several with families, ranging in age from 20 to over 65. Then, a quick company history video. TriSports.com literally started in Seton's garage, and his amateur video really tells the story of how things have come to be. The company has come a long way, thanks to what is truly a family atmosphere, and a growing base of customers. This place rocks. Then a tour of the continually expanding and re-organized warehouse and company offices. Everywhere there is evidence of fun. Plasma cars scattered about from the employee races around the warehouse the previous week, Seton talking about the indoor driving range development, etc. They literally have a massage room...a therapist comes in and tends to the employees. Is that cool or what?!<br /><br />After a late bedtime, up EARLY for the "mystery workout". We all rode together to the Marriott Starr Pass resort for a team sprint triathlon! No open water in Tucson? No problem. Time-trial start down a waterslide into a lazy river, where we swam...backward. Hopped on the bikes for two laps on the rolling hills around the resort, which brought back painful memories of TriCats race-pace repeats... Then finished it off with a super hilly, technical trail run behind the resort. Check out some of the pictures and a recap <a href="http://blog.tri-sports.com/2011/03/15/trifest-weekend-with-team-trisports/">here</a>. Overall, tons of fun, and in that crowd, I was happy just not to finish dead last ;)<br /><br />After enjoying some post-"race" snacks, we took to the roads for a cool-down spin, which it turns out was not a cool down at all. It was more of a mixed hill climb/flat-changing clinic/TT back to the shop to get there in time for lunch. Lunch was spectacular of course--I think most food is spectacular when you've finished a longer than expected ride and are near bonking... Then, I took a trip around the expo to visit with the vendors and check out all the new <a href="http://university.tri-sports.com/2011/03/17/2011-trifest-in-photos/">goodies</a>.<br /><br />Home for a quick shower, then back for the "VIP dinner". Catered food and open bar, a beer mile, and casino night--TriFest traditions. Then, shall we say, the night went on. Limo ride, visits to various other establishments around Tucson, and late-night/early morning Nicos burritos. It was a good night!! And probably my last night out for quite a while.<br /><br />This epic long weekend brought back my enthusiasm for triathlon--the community is truly unique. When the retail stores, bike/bike parts/wetsuit/shoe companies (including several competitors), distributors, and athletes/customers hang out like family and truly consider each other friends, that is something special.<br /><br />So, what is the aftermath? Since TriFest, I have signed up for two more races (Vineman 70.3, Phoenix Triathlon) and the <a href="http://site.tri-sports.com/triathlon-club/index.html">TriSports Triathlon Club</a>. I bought a new <a href="http://trisports.com/2010-scott-addict-r2-carbon-road-bike.html">road bike</a> so that I'll be able to jump back into cycling group rides and hopefully some races. It is going to be a very busy year, but I'm ready to get it done. Here's hoping for another great year with lots of training, racing, and friendship; and hopefully many years to come.<br /><br />If you're interested in getting to know the community and culture, you need not wait for TriFest 2012. Get your butt in gear and head up to Show Low for the <a href="http://trisportsracing.com/">Deuces Wild Triathlon Festival</a> in June!! Be ready to witness the community that is triathlon in Arizona.rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-24108383244106397492011-02-28T20:36:00.000-08:002011-02-28T21:00:15.525-08:00oh oh, what are you waiting for?So, I've been conducting an experiment. A hairy one. I decided yet again to grow a beard...well, as much of a beard as I can. I am also growing my hair out...well, as much hair as I have left. The lack of abundance I make up in length. Also, hairy legs. Not much of an experiment for most guys, but definitely an experiment for a "serious triathlete". This is not the first such experiment. They usually start during long weeks of field work when I NEVER shave, and rarely brush my hair. Hey, when you spend your days playing in the mud and trees and applying bug spray and sunscreen, there is no reason for these things. <br /><br />These experiments also tend to lead to a lot of reflection/identity crises. Hey, if you never question what you're doing, how can you believe in it? I know that is a pathetic rip-off of a movie line, but it's not coming to mind...<br /><br />I am finally recovered psychologically (well, more or less) from grad school (it only took a year), and definitely getting into my job again (see previous post). The problem is that I tend to be able to focus on one thing at a time (see also previous post). So, the last three weeks have been ridiculously packed with fieldwork/conferences/business development and there has been little training involved. Of course one of the biggest problems is that my company for the last two field trips is a 68-year-old that works circles around me. We leave the hotel at sunset, and return at dark. There is no enthusiasm left at that point (read no training). I have finally been forced into a REAL break from training and thinking about training and feeling let down when I skip a working and am not stressed to know that I'm not thinking about training. With junior staff I feel like I can say "oh, we'll start at 8 tomorrow" or "we'll keep it to a 9-hour day today." Well, Bob is not exactly "junior staff" and when there is work to get done, you get it done!<br /><br />Anyway, here are the outcomes of my experiment: <br /><ul><li>Conclusion Number 1: Beards are not aerodynamic--AT ALL. In fact, my beard has made me significantly slower. I'd say good for 30 sec/mile running, and 1 mph on the bike.</li><li>Conclusion Number 2: Beards are heavy--REALLY HEAVY. In fact, it appears that mine weighs ~10 pounds.</li></ul>Now that I have come to those revolutionary conclusions, it's time! I will keep the beard for now just to gain additional evidence to support the above conclusions. But it's time to get back into action. Sorry body, I hope you're ready for this. TriFest this month, an olympic tri that I will not be in shape for, and two months until Wildflower. <br /><br />I know the me that is only focused on triathlon. He' s a high-strung PITA. I know the me that only thinks about work. He is fat and unhealthy and still a high-strung PITA. It is time to get my head on straight and find the new family-work-training balance. Lots of family time. Lots of restoration. Lots of sweat. Let's do this.rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com1tag:blogger.com,1999:blog-6209409477833424457.post-10920018638838634412011-02-16T21:37:00.000-08:002011-02-16T21:58:20.611-08:00You'll never be what is in your heart.If you know me, you know I don't believe that. If anything, I have been (justifiably) criticized for being shameless about wearing my heart on my sleeve. "Say what you need to say"? No problem. Keeping my mouth shut or thinking through things? A bit trickier. When I decided to move to Ajo for work after my undergrad, I think I decided in about an hour. Time to move back to Tucson, go broke, and pursue my MS? I think it took a day. <br /><br />I think I can confidently say now that my post PhD burnout has subsided, and I am getting generally enthused about the work I do. When you combine my inability to apply a filter somewhere between my head and my mouth (I give all credit to my genes ;) ), the enthusiasm that comes with several years of study on riparian systems in the Southwest, and the amount of intensity that comes from training for four years as a triathlete, it can get a little ridiculous. <br /><br />Don't get me wrong, my attention span is about a mm wide. However, my level of intensity for that mm is ridiculous--think the refraction of sunlight through a magnifying glass. It's funny, as a teenager, I was a baseball pitcher. I dreamed of baseball. I had a hard time falling asleep at night because I was visualizing--baseball. However, for some reason I could not chew gum and pitch (just ask my dad!).<br /><br />So, anyway, this is how I am about my work. I get research ideas thrown to me, and I stop and start sketching experimental layouts. This happened at the last conference I went to, and I hesitated to show my enthusiasm to potential clients. Don't know why; lack of confidence I suppose. As a scientist/engineer, I don't want to scare people away. Hmmm... Anyway, I was talking to my parents about this last week. I told my dad, "yeah, lots of interesting stuff potentially in the future, but I don't want to get too excited." My dad's immediate response was, "get excited!" I was thrown off a bit, because in general I don't know if my parents really understand what it is that I do. However, I know that my dad knows my enthusiasm, and he was simply reminding me to think like a kid again--shamelessly wear your heart on your sleeve be confident in your KSAs (if you've applied for a federal job you know what I'm talking about). Don't hesitate to be enthusiastic about what you want to do. Share your ideas. I have been working toward this career path for nearly 12 years. Go after it and GET EXCITED. New resolution for the rest of 2011. Get after it, and make it happen. Script your own future, and pave your own path to success. It's go-time.rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com1tag:blogger.com,1999:blog-6209409477833424457.post-49418907247013354232011-02-14T20:13:00.000-08:002011-02-14T21:36:51.106-08:00ain't ever seen the end to no story, 'cause no story ever endsSo, it looks like we have a definite decision...probably ;)<br /><br />For the last couple years, Shannon and I have been talking about staying or going. And, staying it is (well, kinda).<br /><br />After high school in Lake Havasu City, we both came to Tucson for college. Let's get this straight--I don't think that Tucson is impressive at first glance. Especially when you are stuck on and around campus. Coming from Havasu, where essentially everything has been built since 1960, Tucson seems, well, old. And diversity is a scary reality. Diversity in Havasu consists of young white folks, middle-aged white folks, and old white folks. This place takes an open mind and a sense of adventure. After a couple years, we were dating, and no longer living on campus. Instead, we lived in another relatively scary part of town. Yep, still not impressed--SWAT teams busting into apartments in our complex, camera and CDs stolen out of my car WHILE we were moving.<br /><br />Finished undergrad, moved to Ajo for a year, then back to the UA for grad school. Lived a little farther from campus, and it was better. But, neither one of us got to explore too much. There's something about grad school that keeps you from getting out much, especially when you're both working for some very intense professors... Then, engagement, and the question of where to live. Shannon had landed a job at IBM by then, so Tucson was the place to be. When you go house shopping in this town, you get to know it. Oro Valley to Sahuarita, Vail to Tucson Estates. Let's just say there is good, bad, and everything in between. If you want (relatively) urban, you can find it. Fancy? Sure. Rural with land, and no neighbors? All over the place. Decent prices, awesome scenery, and lots of trail running led to the Tucson Estates area. We have been relatively happy here, but the lack of young families and a good school district made us reconsider. It became clear that we would be moving eventually. Thus the search.<br /><br />We spent a long weekend in Denver exploring in fall 2009, and we were impressed. It is a different place for sure. After being in Tucson for a while, it was almost uncomfortable to go to a concert in Denver with zero diversity (and few tans). BUT, there is definitely a lot to enjoy. Mountains, prairie, college towns, a REAL winter, water everywhere, etc.<br /><br />Tucson also has a LOT. Where else can you go from desert at 2000' to douglas first at 8000' plus in a half-hour drive (or 3-hour ride). The cost of living is pretty awesome (as long as you didn't buy a house in 2006-2007). There are opportunities for kids--especially compared to Havasu--so you can't complain. <br /><br />Then there is the job situation. For the last five+ years, I have been working on restoration projects on the lower Colorado River. The place I grew up, and know like very few others do. It has been more than a little rewarding to spend my time growing trees, playing in the dirt, watching the wildlife, and enjoying the desert sunrises and sunsets. Saying this place is close to my heart is an understatement. I am not sure if I have really become over-qualified or too specialized, but I have sent out literally over a hundred resumes to Denver companies and universities. ZERO (yes, literally, zero) callbacks over the last year and a half.<br /><br />Finally, training. The roads in Tucson leave a lot to be desired. The pool hours suck during the winter thanks to city budget cuts. The five-month summer and 7-month spring/fall lets you train outside basically all year long. Summers are hot for sure, but I do well in the heat, and in Tucson you can usually count on relatively cool nights/mornings. Winters are not really winters, but it does get cold once in a while. My cold tolerance is terrible...in fact I didn't train at all when the highs were in the 30s and 40s a couple weeks ago. Apparently I am a desert rat after all.<br /><br />We have been waiting for signs, and I think they have been abundant recently. Work has been going great, and I am excited to see where it leads. The girls are doing great and enjoying their schools. After the Tucson shootings, we were really impressed with the sense of community that emerged. Shannon was lucky enough to find some <a href="http://www.bensbells.org/">Ben's Bells</a> in the week that followed. I have been fortunate enough to be sponsored by <a href="http://sponsorship.trisports.com/athletes.html">TriSports.com</a> for the last two years, and 2011 as well.<br /><br />A lot of it comes down to this: in general, people tend to complain about where they live. Too small, too expensive, too crowded, boring, etc., etc. I think the place is what you make of it. If you are boring, you will be bored ;) But seriously, wherever you move, you are stuck with yourself. We are really terrible at getting out and meeting people, but hopefully that will change with a change in state of mind. I'm ready to accept my job (and the good and bad that comes with it), accept where I live, and get truly involved with the community, meet some new people, and enjoy all the life the lies ahead.<br /><br />So, here's the scoop: we'll be looking to relocate from the west side to the east side in the near future, somewhere in Vail School District. BUT, we're planning to stay in southern Arizona, and our next address is likely to finish with "Tucson, AZ 85***". Looking forward to getting involved with the community, the triathlon community (especially the new Tucson Tri Club), and watching the kids grow up in one of the best school districts around. Sorry Tucson, you are stuck with us! :)rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com3tag:blogger.com,1999:blog-6209409477833424457.post-84475659154407819092011-01-17T09:22:00.000-08:002011-01-17T10:33:52.110-08:00ride out the waveOr not :) I declared this 100-100-100 challenge with good intentions, but the reality is a bit of a struggle. Basically, to do ANY cycling, I have to do 4-a-days (swim, bike, run, P90X). The typical days have gone like this:<br /><ol><li>Try to get up a 5 am to go swimming. Too spent from P90 the night before, so sleep in.</li><li>Work, then squeeze in a swim at lunch. With a 15-minute drive each way, plus 1-hour swim, looking at a 90-minute lunch break... Work for a couple hours, then leave to pick the girls up (read an optimistic 6-7 hour day at the office).<br /></li><li>Squeeze in a run before dark, take a shower (non-showered dad/husband at the dinner table is no good!).</li><li>Dinner, cleaning up after the girls, packing lunches for the next day, tuck girls in to bed. Suddenly it's 8 pm. P90 from 8-9:30. Cool down, shower (wet towel, argh!), pack for the next day, finally finish my work day, etc., and suddenly it's 11 pm. After that, no wonder it's a struggle to get up 6 hours later...<br /></li></ol>With no cycling involved and/or if I didn't work full-time, it wouldn't be as big a deal. But, the reality is that my goal is to become a better <span style="font-style: italic;">triathlete</span> through:<br /><ul><li>increased run and swim fitness (and hopefully speed to come with it over the course of the year)</li><li>increased core strength (to help with back issues)</li><li>increased flexibility (for my back and ITB syndrome, and to help with swim, bike, and run form)</li><li>increased general strength for injury prevention<br /></li></ul>I guess I have realized that through a more balanced approach, I should be able to accomplish these without sacrificing my strength on the bike. This is going to be VERY important considering my race schedule is filling up quickly with some moderately-serious ("B") races in March, and my first A race in April at Wildflower.<br /><br />I might revert to a basic P90X program next off-season, but I'll have to start in early November so that I finish the program earlier in the spring. For now, I'm going to a hybrid program, with 4 days of P90X per week, 7-ish runs, and four swims. The good news is that, at this point, I have gained a lot of run fitness (up over 40 miles/week with no aches or pains), and my strength has already improved A LOT (there is no denying that P90X works!). I will be moving on to an early-season run and swim build, while getting back on the road bike in earnest. I have ridden my road bike exactly four times since Ironman Arizona; my tri bike has not moved from the stand since it returned from Tempe... :) Going off-road has just been much more appealing!<br /><br />Speaking of which (as a side-note), I have started a new group MTB ride in Tucson! We ride every Friday, and finish around sunset (start time is sunset minus 90 minutes). If you're in Tucson, or will be visiting, check out the Facebook page: <a href="http://www.facebook.com/home.php?sk=group_162299433811529&ap=1">Tucson West MTB</a>. Many of us will be racing off-road tris, duathons, or just MTB races this year, but we have beginners as well. Come check it out!<br /><br />I'll be throwing on my new <a href="http://trisports.com/cobb-vflow-plus.html">Cobb V-Flow Plus</a> saddle today and then setting the bike up on the <a href="http://trisports.com/cymagtr.html">Cycle Ops Mag Trainer</a> (no, unlike lots of others, I have not upgraded to the <a href="http://trisports.com/cymagtr.html">Lemond Revolution</a>). Yes, we sometimes ride on trainers in Tucson too. The days are just too short! I am so happy that the days are now getting longer. I'm savoring the extra minute or two per day!rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-84886991950373249732011-01-09T21:21:00.000-08:002011-01-09T21:27:40.351-08:00If not now, then when?My plan for the new year is just about set! I will be racing a lot (again), but doing more shorter races. My long-term (over the next couple years) is to be able to realistically chase after a Kona slot. To get there, let there be no doubt. I need to get FASTER. So, this year will be about intensity--getting to that "next level" of fitness; learning to push even when it hurts; learning to turn off the mind and trust the body. So, a lot of short races (oly and shorter) with a few halfs thrown in because I want to (it is my favorite distance after all). In my mind during all races, I will GO FOR IT. <a href="http://www.active.com/cycling/Articles/Carpe-Diem-Cultivating-the-Desire-to-Succeed.htm?cmp=306&memberid=80338007&lyrisid=20670620">Here </a>is a decent article from Active.com on doing just that.<br /><br />That's all for now. I'll try to get a draft race schedule up this week, and a quick update on my 100-100-100 self-challenge. Sneak peek: it has been a challenge...rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-33997007712518750252010-12-20T17:48:00.000-08:002010-12-20T18:11:15.267-08:00This must be it, welcome to the new yearWell maybe I'm jumping ahead just a little bit. BUT last week I got a text that whipped me into the training mood again. <br /><br />"Can you model for us next week?" <br /><br />Kind of a nightmare for a triathlete hitting the off-season HARD, like 10+ pounds gained in three weeks. Oops! :) Oh well, I had been putting of planning ahead for next season. Several races are inked on the calendar and paid for. The focus will mostly be on shorter racing (lots of olys, several sprints, and a couple 70.3s), with no Ironmans in the near future. Ultimately, I hope to have a realistic chance at qualifying for Kona during 2012. I'll be looking to have my first A race at the Wildflower long course tri (April 30th). In the meantime, I need to get my base back. I have been planning my off-season goals for years, and I have never followed through with a swim/run focus. I suppose it's time to make it happen. Goals:<br /><br /><ol><li>Strengthen hips and core, increase flexibility to try to prevent injury. After a year of IT Band Syndrome in 2009, and a year of back problems in 2010 (repeated chiropractor visits since May...), it's time to get to work!.</li><li>Finally put in the pool work to get to the FOP in the water. I'm typically near the lead of the chase pack (for age groupers of course). It's time to see if I can make the jump to get to that front group.</li><li>Find a way to gain run speed, through a combination of weight loss, technique work, and just plain mileage. Assuming I can jump ahead on the swim and maintain a good position for the ride, I need to hold on during the run. Time to go from 43 ish 10ks off the bike to 40:XX or better.</li></ol>So, how do I get there? Because these goals are not specific (i.e. swim a sub-XX at Race X, run a sub YY, and have a 22 pack by April 1st), I need some challenges. Feeling inspired by the Slowtwitch <a href="http://forum.slowtwitch.com/Slowtwitch_Forums_C1/Triathlon_Forum_F1/100_Runs_in_100_Days_Challenge_Dec_15_2010-Mar_24_2011%3A_Rules%2C_Motivation%2C_Smacktalk%2C_all_in_this_thread_P3117329/">1oo runs in 100 days challenge</a>, I came up with three challenges of my own to tackle these non-specific goals:<br /><br /><ol><li>P100X. Yes, I'm going to become one of those. I started on Saturday, and will give myself a 10-day buffer to finish. Trying to be realistic about upcoming vacations, fieldwork, and conferences. I might end up having to double-up a few days to make it happen as well. Based on the first two days, I would say my hips/core/back will be ready!</li><li>100 miles in 100 days. Starting today, I will average one mile per day in the pool (1760 short course yards). No rules besides that. Can swim one day per week if I want to (of course that would be 12320 yards of swimming... hahahaha. Not likely.</li><li>100 runs in 100 days with my own rules. Minimum of 20 minutes to count as a "run", can do multiples per day, can take a day off per week if I want to. Don't have to if I feel okay.</li></ol>So, that's it for now. No requirements for cycling, but I hope to ride three days per week, but no stress if I only get two from time to time. No bonus if I ride five days per week. If I stick to it, P90X will be done on March 27th, swim challenge on March 29th, and run challenge will be done on March 22nd. I'll let you know how it goes!rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-83133880726547125962010-12-15T18:38:00.000-08:002010-12-15T20:40:27.054-08:00The sun is always in my eyes<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwqTpiOtg6BvCEbXbVUT3kHBAYAEkVk-qbbUCuv-cDVqBYtztvq2FFZQ8JTXhvi6IFPy1Td-_0q_A-4wSA2uwI0movYwFxr-ITizXfsjnKot50y1fH59wl6hn6Ip08A9FTkoDp2KV8/s1600/DSCF0416.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwqTpiOtg6BvCEbXbVUT3kHBAYAEkVk-qbbUCuv-cDVqBYtztvq2FFZQ8JTXhvi6IFPy1Td-_0q_A-4wSA2uwI0movYwFxr-ITizXfsjnKot50y1fH59wl6hn6Ip08A9FTkoDp2KV8/s320/DSCF0416.JPG" alt="" id="BLOGGER_PHOTO_ID_5551120855303428018" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />About halfway through a week-long fieldwork excursion. I have been taking a little recovery time after Ironman, but I'm starting to get the itch to train again. So, it's another week of mixing business with "pleasure". The idea is to work like crazy during the day, and get a little "training", which this time of year means carrying a camera and taking pictures whenever I get the urge. For me, at the river, that means a lot of stopping and picture taking...<br /><br />Sunday afternoon, packed up the rental truck and drove to Blythe. I got there in the dark, which is a good thing (Blythe looks better in the dark!). Fieldwork this week consists of installing and instrumenting a bunch of monitoring piezometers (wells with no pump just used to monitor groundwater elevations and quality). Over the next several years, we'll be keeping track of groundwater and use that information along with irrigation budgets and soil salinity data to try to figure out if they're managing their irrigation effectively. Spent most of Monday siting well locations, and watching them work... Log samples every couple feet, and give them instructions on installation details. Things went smoothly overall, and we got one well finished on Monday. Some progress photos:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmo_5oQFkA1C8o6B4KWYWN0Y6xA4v_M1LKfg0wXoyrRke9PXc34ebNlgJF59AiI6604w0ayivXnRse7iszhJNW9yoy21ofdS2I3aReZFdPPsli05sOZ7leFL-DcTS30IoR8HPqRiWr/s1600/DSCF0400.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmo_5oQFkA1C8o6B4KWYWN0Y6xA4v_M1LKfg0wXoyrRke9PXc34ebNlgJF59AiI6604w0ayivXnRse7iszhJNW9yoy21ofdS2I3aReZFdPPsli05sOZ7leFL-DcTS30IoR8HPqRiWr/s320/DSCF0400.JPG" alt="" id="BLOGGER_PHOTO_ID_5551118487460741698" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD-HnLl1pKUCamK1IrG53qPdPCNrKag2twMs5HnavpsX60UgwrV9Plnhc4zu6y2G3FOdgdHsB0x03e6J63LnRPh449lYJQvqT8U83k2JAICxCJuh0MgVnfFDVWEPa_TrBzmGv0iqmB/s1600/DSCF0404.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD-HnLl1pKUCamK1IrG53qPdPCNrKag2twMs5HnavpsX60UgwrV9Plnhc4zu6y2G3FOdgdHsB0x03e6J63LnRPh449lYJQvqT8U83k2JAICxCJuh0MgVnfFDVWEPa_TrBzmGv0iqmB/s320/DSCF0404.JPG" alt="" id="BLOGGER_PHOTO_ID_5551119525719832034" border="0" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkxejJypSq4jMb6aUoQOnDQdPkJ9IPixbeguDN-U2ZgNfivunRHxDrqtdfX872At8ZrgfwYOUBCERZy1Zo8QvfWWLSJ9MWKZIpLbjFrWivmh2KFhy3jU199Lweq8RL0iRg3JeHLqiB/s1600/DSCF0407.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkxejJypSq4jMb6aUoQOnDQdPkJ9IPixbeguDN-U2ZgNfivunRHxDrqtdfX872At8ZrgfwYOUBCERZy1Zo8QvfWWLSJ9MWKZIpLbjFrWivmh2KFhy3jU199Lweq8RL0iRg3JeHLqiB/s320/DSCF0407.JPG" alt="" id="BLOGGER_PHOTO_ID_5551119884193652962" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />10 minutes till sunrise...what do do? Change and start running!! The drillers and my co-worker went back to town, and I took off on the levee road along the river for a 4-miler. Some of the sights along the way:<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGjMaqPsHv7ZWCD5W8a1B81klqfy2nX36AJBTj8cEnUZX8GSb_Wqj5z3KAMQ6eqnEMM4cYShwag3-NHdfjB5frjLjN87W-9hex74WMvTGa_qaHT0SclOb9DehHwY9qIa3NxGiF0xT-/s1600/DSCF0420.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGjMaqPsHv7ZWCD5W8a1B81klqfy2nX36AJBTj8cEnUZX8GSb_Wqj5z3KAMQ6eqnEMM4cYShwag3-NHdfjB5frjLjN87W-9hex74WMvTGa_qaHT0SclOb9DehHwY9qIa3NxGiF0xT-/s320/DSCF0420.JPG" alt="" id="BLOGGER_PHOTO_ID_5551121346092625746" border="0" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoKlv9AeN9w07pDkNqm8636nPPiOvm0UYsfYLitxC8VK2_TIeudq7U-YjMwiuhlghTQaFh9zhSX5X9kn9wQ3sMTqlCAcqRT6-pdezOoIf08kiKwdYP1R4xEg7kUBSHv5Gr0ztc7KNs/s1600/DSCF0427.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoKlv9AeN9w07pDkNqm8636nPPiOvm0UYsfYLitxC8VK2_TIeudq7U-YjMwiuhlghTQaFh9zhSX5X9kn9wQ3sMTqlCAcqRT6-pdezOoIf08kiKwdYP1R4xEg7kUBSHv5Gr0ztc7KNs/s320/DSCF0427.JPG" alt="" id="BLOGGER_PHOTO_ID_5551121703728424722" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />And, finally, a sandhill crane fly by to say goodnight.<br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyY1-hF4nF8LWkLbiCnmsv5NB8S3Q48P8Mx_UrYDEgLnUdTo3iu21LkUjkiEoc2lqeQOBO2RhXKAWIDUsB9oQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br /><br />Tuesday, I went to a different site to try to install well instrumentation. I hit several frustrating complications during the day, and spent a good deal of my time kicking and throwing whatever was in my way. Some days are like that I suppose. I did see a ton of wildlife (I was on a wildlife refuge after all) which provided some good distractions:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiisNKdGN71FuHVi66T2wBGWkLBs41gDgboXchVTZ3kgTqCcIS7odecnhM_xO2XuWmQdFRGrzUz6sQCWgnBBgoHQCvSS6BW08yc3L8G_qY-DEzY3D46tZf3fY6zUrCVwH7liCcJID3U/s1600/DSCF0454.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiisNKdGN71FuHVi66T2wBGWkLBs41gDgboXchVTZ3kgTqCcIS7odecnhM_xO2XuWmQdFRGrzUz6sQCWgnBBgoHQCvSS6BW08yc3L8G_qY-DEzY3D46tZf3fY6zUrCVwH7liCcJID3U/s320/DSCF0454.JPG" alt="" id="BLOGGER_PHOTO_ID_5551123082511590802" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4F_ICvRemvkXd6iEnK8AzYWM5LxR19c5dGxlh-ullYZ7xdzP9o1oGawcvQM6hix9DHrRcnofX6SGjQiZyHm2-j7jQfmCV0GanoUJgCQz93-CawlIsNznyZWOEIYWpV5D3Kanii3RS/s1600/DSCF0436.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4F_ICvRemvkXd6iEnK8AzYWM5LxR19c5dGxlh-ullYZ7xdzP9o1oGawcvQM6hix9DHrRcnofX6SGjQiZyHm2-j7jQfmCV0GanoUJgCQz93-CawlIsNznyZWOEIYWpV5D3Kanii3RS/s320/DSCF0436.JPG" alt="" id="BLOGGER_PHOTO_ID_5551122445597837186" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />I debated just going back to town and drinking a beer. Decided instead to go for a run. If I get in a good run, at least part of my day was good, right? Then I can go back to town and drink a beer :) Another levee run along the river. Planned on four miles again, but I got in the groove and enjoyed the scenery.<br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTvfusJoNXLCcmGw0A-CcU2I2FDRM3AtX3dquKvviecy2vZyipSBAUm_ZUAtonrH10t6Y6L1TnyFX70XCq2cRbQ9qr9vjQP4cHDiHMKQ3slhTxhSytutbubpLQxrIdniZw4YboOmLE/s1600/DSCF0484.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTvfusJoNXLCcmGw0A-CcU2I2FDRM3AtX3dquKvviecy2vZyipSBAUm_ZUAtonrH10t6Y6L1TnyFX70XCq2cRbQ9qr9vjQP4cHDiHMKQ3slhTxhSytutbubpLQxrIdniZw4YboOmLE/s320/DSCF0484.JPG" alt="" id="BLOGGER_PHOTO_ID_5551124601549422914" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Spent Wednesday morning at Cibola again (south of Blythe), leading some saltcedar removal crews and taking pictures of experimental restoration plots (planted for my dissertation research, hence my interest in cottonwoods...well actually that's a lie. I've always been interested in them, and I just happen to get to work with these trees. I'm good with that!).<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG4Q2JXtt76IrfikGiSvm6il6Z5BjJxFFAXOknhqmotMpozugloUnliVkDsM1ZBEZWeY36Vhwwla2L5_R5EzMXe_RlXxviRlzWol0D7kVg80pPslw9THpJboDPhotgjfzEgbcR8Yp6/s1600/DSCF0494.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG4Q2JXtt76IrfikGiSvm6il6Z5BjJxFFAXOknhqmotMpozugloUnliVkDsM1ZBEZWeY36Vhwwla2L5_R5EzMXe_RlXxviRlzWol0D7kVg80pPslw9THpJboDPhotgjfzEgbcR8Yp6/s320/DSCF0494.JPG" alt="" id="BLOGGER_PHOTO_ID_5551124935794932994" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Just a few trees...<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFhX_DiPg-hdv6rD41-crwLWOw1paIdHyc37d67UJTSTCFQ6BZyBd3x9fFIRnydUsNk0zsaz9opp3Bx1JKgmnm8jscXvoKWkPBShtCe25yD9Ee8zEj4EzZ2qcKIOtgBudlUD2bfudW/s1600/DSCF0508.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFhX_DiPg-hdv6rD41-crwLWOw1paIdHyc37d67UJTSTCFQ6BZyBd3x9fFIRnydUsNk0zsaz9opp3Bx1JKgmnm8jscXvoKWkPBShtCe25yD9Ee8zEj4EzZ2qcKIOtgBudlUD2bfudW/s320/DSCF0508.JPG" alt="" id="BLOGGER_PHOTO_ID_5551125395400505426" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Then, drove to Havasu to get ready to work at the Needles field site (on Havasu National Wildlife Refuge). If you're me, you see this sign on the side of the road:<br /><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBBGNvOBZeI0IV9jDe3NNGn7JqvXeyIsk981TJOhtdeRLW0RGDTo_tqxG06wWH0XYnZTtrpDOmFmaO0_l7ZX8boUMBl7o9iZw5YAVopnkgXc_4wL-RJUDAlQocNlicYFgp8jUk0vvs/s1600/DSCF0573.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBBGNvOBZeI0IV9jDe3NNGn7JqvXeyIsk981TJOhtdeRLW0RGDTo_tqxG06wWH0XYnZTtrpDOmFmaO0_l7ZX8boUMBl7o9iZw5YAVopnkgXc_4wL-RJUDAlQocNlicYFgp8jUk0vvs/s320/DSCF0573.JPG" alt="" id="BLOGGER_PHOTO_ID_5551125923342572946" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />And read "park it and put on your running shoes!" Too bad there's no good scenery...<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO9Q2Fe96ttFTI8UzEKYMGyQP2nx6NS6j4pDCrT5S0QP27wSdDUCIjsHD_dEjZZFqHLrrifcRcCCfCE0tvdzqANq3LdcQC8etuHbEq2bFB50CeL8Wma-3oI3pUZQea5mphFbN-5xQ9/s1600/DSCF0582.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO9Q2Fe96ttFTI8UzEKYMGyQP2nx6NS6j4pDCrT5S0QP27wSdDUCIjsHD_dEjZZFqHLrrifcRcCCfCE0tvdzqANq3LdcQC8etuHbEq2bFB50CeL8Wma-3oI3pUZQea5mphFbN-5xQ9/s320/DSCF0582.JPG" alt="" id="BLOGGER_PHOTO_ID_5551126384217350050" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Bill Williams River near Lake Havasu has the largest remnant native riparian gallery forest anywhere in the lower Colorado River area. To me, that means it's a place to visit. Especially during the winter--if you want to see fall colors in the Arizona desert, find yourself a river with a good stand of cottonwood and willow. I ended up running a little over 7 miles (from highway 95 to the end of the road and back). It was a beautiful day for a long-ish run--overcast, but not cold, hardly a breeze. Just awesome. The run is actually pretty challenging, with hills steep enough to make you consider walking. But nevertheless it's a highly-recommended route. Do it if you're in the area (like after the Havasu Triathlon). It'll knock you on your butt...but the good thing is you'll sweat off your hangover :)<br /><br />This is when the run gets interesting<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH9kH7c_cCv7yYCNBSPr66uS4ghO16DiM6qZH1wjxnPsjUy9F_z3UfGhFK1z80NTfGNkNsYwiyaget7kbLfGoSn8wBnT_G4YHidTofHOT8HkCmRaGUnXlriEx8rww6xYqfk_Io-_aO/s1600/DSCF0586.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH9kH7c_cCv7yYCNBSPr66uS4ghO16DiM6qZH1wjxnPsjUy9F_z3UfGhFK1z80NTfGNkNsYwiyaget7kbLfGoSn8wBnT_G4YHidTofHOT8HkCmRaGUnXlriEx8rww6xYqfk_Io-_aO/s320/DSCF0586.JPG" alt="" id="BLOGGER_PHOTO_ID_5551126871238290674" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />A nice view near the turnaround.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrsoZZnSRmuG206MEPyC6SW6q8_NgcEyQos70YNAlBy3WwW6_sLqFFZDCrpe_u4jXBYH2CNsaW0kOQsHkKQ9kXVnxvK5UGXm6CjXT4Mxw5i5CDpWLSN_H4sjTRP4G85TX-qglML0cO/s1600/DSCF0590.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrsoZZnSRmuG206MEPyC6SW6q8_NgcEyQos70YNAlBy3WwW6_sLqFFZDCrpe_u4jXBYH2CNsaW0kOQsHkKQ9kXVnxvK5UGXm6CjXT4Mxw5i5CDpWLSN_H4sjTRP4G85TX-qglML0cO/s320/DSCF0590.JPG" alt="" id="BLOGGER_PHOTO_ID_5551127486718191266" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />View of Lake Havasu when just about back to the car.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe4wSMesPcwoqJLaj09FuzBDnlMTdywfmIjj8r6paG6hFfB8_qRX1B8UeQY72HZrfYaySRkIrQ30VS-3EZZXMHfgyUoT9LU99UAYl3B1gs2omtohtAUAUE5g_3uP4CuWMzHv6t5hVA/s1600/DSCF0602.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe4wSMesPcwoqJLaj09FuzBDnlMTdywfmIjj8r6paG6hFfB8_qRX1B8UeQY72HZrfYaySRkIrQ30VS-3EZZXMHfgyUoT9LU99UAYl3B1gs2omtohtAUAUE5g_3uP4CuWMzHv6t5hVA/s320/DSCF0602.JPG" alt="" id="BLOGGER_PHOTO_ID_5551127914871748370" border="0" /></a>rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-8869540833482266992010-12-04T21:49:00.000-08:002010-12-04T23:08:00.235-08:00It's all I have to giveFinally getting around to my Ironman Arizona race report. It has taken me a while to sit down and actually do this...as they say, I guess I have the post-ironman blues. You work so hard for something for so long, and suddenly it's over. Strange. Anyway, enough of that! Hopefully I haven't forgotten too much detail in the last two weeks. Unfortunately, I still remember quite a bit, so this is long.<br /><br />My final weeks of training went really well, and I felt strong and healthy leading into my taper. I ended up skipping only a handful of workouts over the 16 weeks (mostly due to family and work commitments), but somehow I managed to stay healthy the entire time! Only some minor aches and pains, with a bit of back pain after the final build, but overall I felt good!<br /><br />I headed to Phoenix on Friday morning, two days before the race. I checked into the hotel, and went to packet pick-up at Tempe Town Lake. The site was a little overwhelming. I have done five or so races at the same venue, some with a similar number of athletes. However, Ironman Village was impressive! Basically a mobile triathlon store on-site, with a host of bike shops, and anything you could possibly want to rent or buy triathlon-related. Then, off to the pre-race banquet. It was full of inspiration videos, funny stories, random statistics from Mike Reilly, and a really funny intro from the Tempe mayor. Not the point of the post, so this is all I'll say--say what you want about WTC policies, but they do an amazing job putting on events...and promoting their brand! I will be back.<br /><br />Good night of sleep on Friday night, and then over to the lake for the practice swim and pre-race brick. Felt good and everything was in working order. Checked in the bike, dropped off my transition bags, and then went to Oregano's for some pre-race pasta! Not exactly an early bedtime thanks to some last-minute prep, and trying to get a 2-year old and 4-year old to fall asleep in the same hotel room bed... <br /><br />Woke up on time (to one of 6 or so alarms I set). Breakfast, and off to transition. Got everything set up and got some last-minute encouragement from some friends, a PowerGel, and then off to the water! The energy and anticipation was incredible, and I couldn't wait to get started. As soon as they let us get in, I jumped in and headed for the inside edge buoy. I worked my way up until I was one row back from the front. I hoped to go around an hour in the water, and did not want to be fighting through the crowd. Lots of anxiousness for the final few minutes, and then "BOOM". The cannon let us know that it was time to go! Following my plan, I went out hard for the first five minutes or so to try to get into clear water. At the front of the pack, I didn't really find the swim too violent--a couple elbows to the head, but I have had worse. When things opened up a bit (probably about ten minutes in), I just tried to relax and think about nothing but form--rotation, reach, catch, pull all the way through--repeat a few thousand times. I got into the groove pretty quickly, and just kept going. After the turn, I picked up the pace quite a bit as planned (I usually feel better later during the swim). I sighted very often, and tried to see at least two buoys out. It seemed like a lot of people were going back and forth, but it could have been me. About 200 m out (after passing under the last bridge), I backed way off to try to go into T1 feeling good. Out of the water, took advantage of the wetsuit strippers, and off to bike gear bags. <br /><br />Toward the front of the race, the volunteers were not too busy, so I got my back very quickly. Went into the changing tent, and started my routine. Apparently, the volunteers had other ideas. These guys were literally helping us put gear on-like literally reaching around my waist to put on my number belt for me. It was a different kind of experience! Despite rain in the forecast, the weather was relatively clear for the moment. Ran straight to my bike, threw down another quick powergel and onto the road! A quick aside about transitions...I passed over 20 people DURING T1. What are these people doing in T1 for 5+ minutes? I saw 1:05 and change out of T1, so I knew I had a decent swim. I would have been a little down if I was over 1:10...<br /><br />This is where things started to go wrong...about five minutes into the ride, I threw up. Argh, no biggie. It's early, legs feel good, just forget about it and keep going. I was surprised how quickly some people passed me early on the bike. My plan was to take it pretty easy-low Zone 2 for the first lap, mid Zone 2 for the second, and let it creep up a bit on the third lap. I knew my chances of Kona qualifying were low to none, so I was out there to race only myself (and hopefully not have a miserable marathon). I started feeling pretty good, so I settled in. Nurtition every 15 minutes, salt every 45, and water when I felt like it. The weather was cooperating, the roads weren't too crowded, and it felt good to be on the bike. Then, about 12 miles in, I had THAT feeling (like get me to a porta-potty NOW). Uh oh. No problem, it's a long day, just stick to the plan. Of course I didn't realize the next bathroom was another 7 miles (at the first turnaround). Dismounted, they my bike to a volunteer, and did my business. Back onto the bike for the descent back into Tempe. My nutrition and water were right on track, but my stomach just felt awful. Not a good sign. I tried to put it out of mind. Stay in your zone, block it out, and just keep riding. My first lap was about 10 minutes slower than I was hoping for (not including the bathroom stop), but okay. By this time the wind was starting to pick up. Dust blowing across the roads, and it was faster to ride uphill (north) than downhill. But, no rain yet. Actually it wasn't even that cloudy. I felt a little better on the second lap (no stops). Finally got some spotty rain and hail at the turnaround (along with a nice rainbow as a distraction). Then, a few miles from Tempe, it got interested. Rain. Real rain. And a driving wind. It made me chuckle a bit. For all of the preparation, speculating race times, figuring out what place you "could" come in, nature shows up and can change everything (hey, a tree might even fall across the road and stop you in your tracks-it's happened before). Hit the Tempe turnaround (this lap just a minute or two over goal time), and out for the final out-and-back. Then, THAT feeling again. Time for stop #2. Made it as quick as possible, and then back on the road. It was obvious that this ride was going to be a bit longer than anticipated, so I had to supplement calories with some PowerGel from the course. No biggie, I had trained for it. The rain had stopped, but the wind was really blowing. At this point, just GET ME OFF MY BIKE. And I LOVE riding my bike. As in I don't really look forward to getting to T2. I found myself in a good group of guys all riding about the same pace, and we stayed pretty much in the same neighborhood (keeping it legal, but still getting some benefit going straight into a 20+ mph wind). Spun down a little for the last few miles, and then into T2-with THAT feeling again. <br /><br />Porta-potty, then changing tent. Again, the volunteers were awesome. Although at this point, I wanted no help. I know what I need and where it is. I don't want my routine thrown off by help :) At this point, I knew it wasn't going to be my best race day. BUT, I knew I could still nail the marathon. As I've read and truly believe--just keep running. It ALWAYS feels better after a few miles. I tried to go out easy (per my plan), but I just felt GOOD. Mostly it just felt great to be off the bike. Add to that seeing some familiar faces in the early miles, and I thought my goal marathon was within reach. My first lap went about as planned, staying between 7:45 and 8:45 pace. Then, my side stitches started. I tried all of my tricks-belly breathing, jabbing fingers into my gut, etc. Nothing was working. I decided to walk through the next aid station to make sure I was getting what I needed. Another PowerGel, some water, and back to running. About halfway through the lap, my stomach had had enough. I did not want to walk, but I felt like it was a little walking, or throw up again and risk DNFing (not an option). Okay, a little break, but keep moving forward. I could feel my goal marathon going out the window, but it was just one of those days. Another bathroom stop, this time captured on video shown at the finish line area (happened to be right when Tom Lowe was passing me and the motorcycle camera was right there). Oops. That was it, switching to cola. I have never had Coke during a race or training day, but I was desperate. I was at about the halfway point, and it was time. Got some words of encouragement from <a href="http://graskyendurance.com/index.php?option=com_content&view=article&id=32&Itemid=24">Brian Grasky</a> at the <a href="http://trisports.com/">TriSports.com</a> aid station, and that seemed to help me along. The new plan was water/coke/water while walking through each aid station. About 16 miles in (after yet another bathroom stop), I started to come around. I think the coke did it, because I started feeling MUCH better. I passed my family at the start of three, and was a HUGE lift to see my parents and my girls cheering me on. I was emotional, and I could tell Shannon was too. I took it an aid station at a time, then a light pole at a time. Halfway through lap #3, I felt pretty good. It was time to finish it! I walked through the TriSports.com aid station for the last time, and then set my mind on the finish. There was no more walking. No more water. No more calories. Time to get to the line! And these last four miles were my best of the day. Everything FINALLY started to click, and my pace was suddenly back under 8:00/mile again. With a mile to go, someone asked, "trying to break 11 hours?"<br /> <br />"Would like to, but I don't know where I'm at." <br /><br />"Just keep going, you'll get it!"<br /><br />That was all I needed. Put your head down, pump the elbows, and keep the turnover high. As I turned toward the finish, I could feel it. I was there. Passed the family, and turned to the finishing chute. It was 10:58:30, and I knew I had it. It wasn't my goal time, but it was my secondary goal. I'll take it! I got really emotional (as I have for both marathons I've done), but that's me. Everything I have, I leave on the course. <br /><br />So, I guess that's it! Considering the conditions, my crazy GI problems, and it being my first IM, I'm walking away satisfied. Overall, I really enjoyed the experience, and I will do it again. Time for a year or so of getting faster before going back to IM with a goal of doing my best to qualify for Kona. In my "off-season" so far, I have raced a 5k and spent a lot of quality time getting bloody on my mountain bike. Looking forward to good things for 2011! <br /><br />Thanks to <a href="http://graskyendurance.com/index.php?option=com_content&view=article&id=33&Itemid=30">Bill Daniell</a> of <a href="http://graskyendurance.com/">Grasky Endurance Coaching</a> for developing my plan and going over and above his commitment to getting me across the line as quickly as possible and keeping me healthy. I have the feeling I'll be working with you again, sooner than later! A huge thanks to my family for tolerating the training, and endless triathlon talk! It has been quite the 3-1/2 year adventure getting to this point, and I can't wait to see what happens next.rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0tag:blogger.com,1999:blog-6209409477833424457.post-81050759294953080842010-10-19T21:18:00.000-07:002010-10-19T21:33:49.649-07:00Do you remember when 21 years was old?Well, apparently my coach decided that he would give me a recovery week for my birthday present. That's what I'm telling myself anyway. Well, that, or he is just preparing me for the final push. I have taken a preview of what's to come and...ouch!<br /><br />Anyway, week 11. 9.5 hours of training total. 5.5 hours of cycling (i.e. the same as my long ride alone last week), with a long ride of only 3 hours. Of course that 3-hour ride happened to be an ADT ride (no breakfast, no calories during...). 13.6 miles of running, with essentially no long run. Three swims for a not-so-grand total of 5900 yards. So, this should have been an easy week. Well, it was and wasn't. I actually had a little bit of the blues. It felt something like a taper week, where during each of my relatively short workouts, I was just counting down the minutes until it was over. I took care of my longer stuff during the week so that I could spend my weekend hanging out with the family and taking it relatively easy. <br /><br />But, what does a Grabau do when he is supposed to be doing nothing? He goes crazy for about two hours, then picks a procrastinated project to tackle. The first thing I saw was the broken Malibu light along the driveway. A short trip to Lowes and my dad and I had something to keep us busy for a couple hours. Then, some excellent barbecue (can't go wrong with kabobs), a little too much birthday cake, an hour run on Sunday, and call it a week. My legs feel pretty good (although I feel a little lazy) and ready to get back into serious action.<br /><br />My final training block arrived in my inbox right on time, and I took a quick glance. There is a lot left to tackle, but at this point, sacrificing my time and pushing through the fatigue for a few more weeks shouldn't be a problem.<br /><br />On to week #12. Let's do this! A slightly bigger week of training, with my final tuneup race on Saturday--the Pumpkinman Olympic in Boulder. Basically the same bike course as the Las Vegas Triathlon. Here's hoping my legs are ready for the hills this time!rvrrdrhttp://www.blogger.com/profile/02598838192198079797noreply@blogger.com0