I'm still sick - yesterday was the worst but I think I slept about 12 hours. I had enough energy to do a little yard work at our new home but not enough to clean up all of the debris I generated. The previous owners of the house didn't believe in pruning. They also didn't believe in landscaping design. I'll be working on both of those over the next few weekends. I hope to well enough for a 30 mile bike tomorrow and maybe a 10k run. Brian wants me to start getting in about a 5k at my LT 2x a week which is about an 18 min 5k, not fast but I'll get there. In the meantime I'm trying to keep my carb and fat intake low and focus on good foods.
Monday, December 31, 2007
Wednesday, December 26, 2007
I'm in Seattle and miserable with the weather. I did get out on Christmas Eve for about 11 miles - a nice run to combat the holiday indulgence. Today I did a run lactate test. It wasn't great - but despite the fact that I was still a bit beat from doing the 90 min run that I did ok. Below is a table from the test I did today next to a test I did mid-season last July.
I'll test again in a few weeks before Oceanside 70.3 where I also hope to be a few lbs lighter and a lot faster!
Thursday, December 20, 2007
I'm just not feeling great- very tired and a bit of a stuff head. It's been like this for a week - I've basically taken off doing anything just to speed the recovery process. Tonight I'm driving 300 miles to northern CA and then will hop back into the SUV for another 450 miles to Seattle where we will be for Christmas.
Hopefully by Saturday I'll be back at it and able to do a good 95 min run or so. I do my LT testing for my run Wednesday.
Monday, December 17, 2007
I got sick a bit this weekend - so I took it easy and hung with the family. I've got a light week- but some fun workouts from Brian. At the very least, his workouts are ALWAYS different and fun, they're just not easy - so it's a great test for race day because mentally some of these workouts are daunting at 5am.
Here's a fun one:
AM: Swim session to included the workout provided by Ben.
Easy 20 to 30 minute run immediately after swim session. Can be done on the road or trails.
Easy weight session as prescribed…
3 sets of 15.
Stretch after weight session
PM: Ride to and from work, commute ride. Keeping it easy.
Total: That's about 35/40 mins of swimming, 30 min run (4 miles max) and then 40 miles of riding + lifting.
.Funny Kid Thing:
Last night during Miracle on 34th Street my 4 year old (Sada) was eating some yams (her dessert) and my wife asked her a question - she responds with
"Don't you know that you're not supposed to invite talking when someone is eating"
Friday, December 14, 2007
Brian has been hammering me on my running - which is good, since I don't think I ran more than 15 miles a week last season.
I track all of my runs with the Garmin 201 that I love - I wish I had bought the Forerunner 305 because I also have to wear my Polar 520 HRM. It's just a lot of computers to wear for running. It's been encouraging to see the numbers above - I'm running faster and longer (and if I had the HR data here, you'd see that I'm running at the same HR).
Here was yesterday's workout - it was fun although not easy to mentally prepare for at 5:30am:
AM: Run 75 –85 minutes build run…
The first 30 minutes will be a jog/run: very easy.
After 30 minute warm-up go into 3 by 12 minutes build from zone three to zone four. Follow each 12-minute build with a 3 minute sprinters jog. i.e. 10 minute mile pace.
The build efforts are to be done at a level that you could run for two hours at currently. Nothing to fast, just building the aerobic system.
Windows Live Write (which is what I use to write my posts) does a bad job at inserting images - but above you'll get the gist of the run's elevation.
If you click on the images below you'll see a bigger image and a better view of the route and elevation. The bump in the middle of the graph above is Belvedere. The flat parts from mile 2-4 and then 6-8.5 are the trail along the water and the route from downtown Tiburon to the hill (mile 1.5 and mile 9).
Can anyone blame me for moving here from Seattle? This week isn't much better, the this is the worst forecast I've seen in almost a year here - the weather in Seattle is the norm.
Build and customize your own Oakley Sunglasses
Wednesday, December 12, 2007
I'm doing some testing with advertising and sponsorship - so please check out the custom Oakley program:
Advertising: Build and customize your own Oakley Sunglasses
Monday, December 10, 2007
Here are a few other good ones:
Please be sure to check out Jillian Petersen's new blog site: http://jillianpetersen.com/ - she finished 3rd at Treasure Island and beat a ton of the men with her run!
What a weekend. For anyone who doesn't live in quite a perfect place for training right now - consider visiting. It was sunny all weekend - almost warm (I was in shorts yesterday).
Saturday was my first ride with the Z-team. They're more of a masters team - but still some good guys. I did what most triathletes do when not comfortable riding 10 cm from someone - I went to the front a lot. I also tried to stay in Z2 and in a group ride - it's hard to sit in and have a great workout. I pushed it on the climbs and around the 25 mile mark, I turned around and went home - hoping to get in a few miles on the run. My oldest daughter (Sada) is sick, so I stayed at home and because everyone I know is sick - I figured I'd err on the side of not over-doing it.
The ride was 50 miles, avg 17.4mph, cadence of 85 and total elevation climbed was 2234. Avg HR was 147.
Here is the ride I did on Saturday - I used my Garmin Edge 305 to plot this.
Sunday was set for an easy run and then Brian wanted me to do 25 mins in Z3 and then a recovery in Z1 with a few strides (sprints of 20 seconds with 40 secs of rest). I ran with Ian who wasn't feeling great. I felt ok - but found out that the best pre-run meal is not a protein shake. Ian took off (I am not looking forward to his hard days) and I slogged along in Z1 (max of 155hr) until 45 mins passed and then I picked it up to 164-175hr for 25 mins. I ended up catching him and had another 11 mins or so to run in Z3. I got in the 5 strides and then started suffering badly. My stomach was wretched sideways and probably inverted. It hurt. Not nearly as annoying as the 'turkey soup' run or my often tried 'tuna sandwhich' specialty run - it just hurt. The run looked like this: 11.28 miles total, 7:58 min mile avg, w/1,119 feet of climbing. The first bit (Z1 was an 8:21 pace, the Z3 was a 7:05 pace and the last bit was an 8:12 pace (it included the strides).
We have to move since our current home is going to be sold (thanks a ton JT). We live in a fantastic area right on the water with some decent guest quarters. We thought for sure that we would be leaving the water, the neighborhood and all of our friends - not to mention the great running routes I have. Last night we checked out a new place and it's pretty sweet. I think we now have 5 or 6 bedrooms (in the new place), we have a few walk in closets, a secret room hidden behind a sliding wall, an enormous garage and we now will live on the ocean - not just on the water. There's a nice guest suite downstairs with a bathroom and it faces the ocean. There are 2 sun decks and a walkway into the water. We move in on Feb 1. We gain an extra 1,000 square feet, a better view, more livable space, a front yard for the girls and for $5 less per month.
Here's our new view from the front of the house.
Thursday, December 6, 2007
As I've mentioned before I'm now working with super triathlete and Olympic hopeful Brian Fleischmann as my coach for 2008. He's incredibly available, knowledgeable and since he's living at the US Olympic Training Center - he's on top of his game.
Here's my typical workout week:
Run 60-90 mins, Z2 for now (likely some tweaks to a mid-run tempo component) + Evening commute home by bike - 90 mins (about 8 miles running/19 riding)
Swim 45 mins, doing Ben's ladder workout + 30-45 mins of lifting afterwards + Evening commute home by bike - 90 mins. On Thursdays I'll also ride in to work after lifting. (2,000 yards swim/19 miles riding / 38 miles riding on Thursday)
Team ride with Z-team or long, min stop ride of 3-4 hours + 20-30 min brick run (55 miles ride / 3-4 miles run)
Long Run with tempo component of 25-35 mins + strides (11 -15 miles)
Swim: 4,000 yards - likely build to 5k
Bike: 150 miles - build to 170 w/70-80 mile long ride
Run: 35 miles - build to 40 on big weeks
400 warm up/400 cool down
8x25 perfect stroke 15s rest
1x25 fast 5s rest
50 perfect stroke 15s rest
75 fast 5s rest
100 perfect stroke 15s rest
125 fast 5s rest
150 perfect stroke 15s rest
150 fast 5s rest
125 perfect stroke 15s rest
100 fast 5 s rest
75 perfect stroke 15s rest
50 fast 5s rest
25 perfect stroke 15s rest
whatever you go on the first 25, hold that pace for all the fast intervals. perfect stroke is whatever pace you need to go to hold perfect stroke. (Not easy)
This was around a while ago - but since I'm lacking in anything remotely unique, creative or motivating - I have this - the Clif Bar commercial of the swim start:
Sorry - I can't motivate myself to post much more. No one seems to be posting much lately.
Wednesday, December 5, 2007
If you've seen me in the past um, 5 months you'll know that I've been hauling around a copy of Atlas Shrugged by Ayn Rand. I got the book recommendation from Andy Potts who mentioned it in an interview he did. The book is 2.3 lbs (paperback) and it's about 1,200 pages with the smallest font known to mankind. In short, without this being a book review - it's one of the top 2-3 books I've ever read (spare me the comments about hop on pop being #1). It definitely took an Ironman effort to read it - but it was a fabulous read. Here's what Amazon says:
The photo above is actually the driveway to the Unti Winery in Healdsburg, CA. I was there with my wife on our 10-year anniversary based on a recommendation from Ian Charles who really just wants me to get fat(er).
So, thanks Andy Potts. Not sure what is next - in the meantime, I'm working on catching up on some Tri-Talk and Simply Stu podcasts (ps - if you listen to the Macca podcast, I'm the Loren he mentions).
Had another positive swim yesterday - once again, it took one lesson from Ben to help me go from 'swimming sucks' to 'swimming is fun'. It was like having the keys to the sport handed to me. During my longest set the fire alarm went off. Since the guy in the lane next to me and I decided that it was 1) cold out 2) that we wouldn't burn - we continued to swim. Turned out to be a false alarm.
I missed this morning's run - I couldn't get up- so I slept in. I'll swim and lift again tomorrow and may even make that run up in the late afternoon.
Monday, December 3, 2007
I got out on Sunday for the 2nd half of my first '70.3' training weekend. My coach, Brian Fleischmann wanted me to do 45 mins Z1, 20 mins Z4 and then the rest of the run (25 mins) Z1 w/ a few strides (which I learned are 20 second efforts at a 5k pace + 40 sec jog). The first part of the run was painfully slow. I was joined by marathoner and former Brown crew member John McKlveen for about 60 mins on the run. The run was so slow - conversation pace slow (8:30+). We should have just ran with lattes - except for the nasty headwind that never once let us. Then, as prescribed, we went faster - I couldn't believe that I had to get my HR to 176 and then on up to 183 - we hit a hill around 42 mins and I tried to get my HR up (you can see in the chart below that the pace went up right about where the road went up) but needed a hill do help. I swear I ran as hard as I could and barely saw 176. The road kept going up and eventually my HR stayed in Z4.
Run pace and elevation as charted by my Garmin Forerunner 201:
John peeled off after about 10 mins of Z4 (he ran 40 mins before we even started) and word is he pulled his hamstring. I couldn't imagine that I'd be able to complete 20 mins at that pace but I just kept focusing on each bit of road ahead of me. My legs hurt more than my lungs did - so that was a change that I wasn't expecting. When training for the sprint stuff - I never ran more than 60 mins, so it was always the lungs that hurt the most. At the end, the run was about 11.1 miles. With the Z1, Z4 and Z1 all together, the run had an avg pace of 8:11 miles, Avg HR was 163.
Run pace and location as charted by my Garmin Forerunner 201:
I also had a good conversation with Chris Lieto yesterday afternoon - about a lot of things but primarily some sponsorship opportunities for Ben with K-Swiss and the launch of his new company: Base Performance Nutrition - check it out and sign up for his e-mail list. Chris owns this company and is a solid guy - I love to support stuff like this. Hopefully I'll be able to get some product and get it out for a few guys to try.
Saturday, December 1, 2007
Today was the first weekend of many where I'll be doing a long ride + brick run on Sat and then a long run on Sunday. I got in 3 hours - 52 miles in Z2, avg. about 18mph and climbed 2,400 feet. I then jumped off and ran 20 mins with 2 frozen feet - about 2.5 miles. It was a long ride and my legs took about half a mile on the run to settle in. Racing the 70.3 events is going to be fun but hard. I'm looking forward to doing more of the long rides but hopefully it warms up (though I'm calling cold about 41). I'm heading in for some LT testing in 2-3 weeks which should get me some new pre-season numbers for the bike and run. I've also got a new coach for 2008 that I've already started working with: Brian Fleischmann. I'm excited to spend more time this season focusing on my run and less time worrying about a bad swim - Ben has ensured that I am on the right path with my swimming - focusing on great form and speed. After one lesson- I've been able to swim more and faster than I've ever swam before - even using fins! I actually look forward to Tues and Thurs morning where I get to swim.
On another note - Ian Charles and I have pulled together a new triathlon team in association with the Z-team. Below is the kit that we'll base the design off of - but we'll do something lighter an with new sponsors. It should be a great season and we've got a killer team for 2008. Hopefully we can find a few more great athletes, including some more fast ladies. Soda will be our sole woman for now.
Wednesday, November 28, 2007
In 1989 I actually saw this - along with about 35 other people who were inspired to become triathletes. I actually thought that when I was 36 that I'd love to do something like the Ironman. At least I'm close and 17 years later I'm not too far off from where I envisioned myself and I'm not much different except I was about 153 lbs wet and could run 6 min miles forever in training. I always liked Mark Allen despite the fact that he sometimes went a bit far talking about the 'energy' of places and so on. I had to wait each month for my triathlete magazines to arrive - I even had to subscribe to Runner's World and Bicycling to get me through the dry periods of no new Tri-mags. There wasn't an internet (if you can believe that Ben and Soda) or even DVDs. Now the DVD of this race is on my Christmas list.
I'll save my other thoughts for a new post - just so you have to come back to read it. Today I've got a 10 miler to do - a part of my new run program: two 10+ mile runs a week (one hard, one easy) and then two easier runs of 45 mins to and hour max - with mixed levels on intensity. Since I took a week off total, I shouldn't have lost any base fitness and since I never did a lick of speedwork in 2007, I shouldn't be too beat from high intensity training.
Tuesday, November 27, 2007
I don't have anything too thrilling to write about - so I looked at my Google Analytics account to see what was driving traffic to my site. Other than people just coming to my site for a thrilling read and inspiration - here's what they searched for and how they got to my site:
I'm number one (which makes sense) - here are the more interesting ones:
- what does hunter kemper wear
- I didn't write about what he wore, but I did show him changing. He wears something from Nike.
- what happened to jessi stensland?
- york maine run bike
- Innocent enough. I was in York, Maine and I bike and run.
- york's best seafood & roast beef
- york's best seafood and roast beef
- Wow - they're hungry
- yorks best seafood and roast beef
- yorks roast beef york maine
- I'm confused, do they just want regular roast beef in York, Maine or did they want the BEST!
- roast beef in maine
- Just regular roast beef. I told you there was a lot of roast beef signs.
- tom boonen dance song
- It wasn't the song I had a link to - I couldn't find this version either (It goes 'tomeka tomeka tomeka tomeka tomeka' with a Euro Techno beat)
- tom boonen song lyrics
- You can find those here
- sleep wetsuit
- I did mention that I had to sleep in my wetsuit - but I think this is different.
- tom boonen song
- Very popular song despite how not good it is.
|Tom Boonen:||Lobster Roll (served in York, Maine)||Hunter Kemper wearing clothes|
On another note- I had a fantastic swim today and bought a new SUV on Friday. Since I ride my bike to and from work I don't feel so bad getting a V8 with 4.4 liters. It will get me into those fun race-day parking lots that are horse pastures 364 days a year.
Monday, November 26, 2007
I feel like I have to write something thankful since it's just that time - so I was thankful for running and for having a wife and kids who let me run (even though it takes time away from the family, I know). I was SOOOO thankful that I went for a run up a hill or mountain depending upon where you live.
I decided to run up a hill that I always loved to run up in Medford,OR - which is basically a great hill because I've never been able to run to the top of it. My wife's family moved about 2 miles closer to the hill since the last time I was there - so I actually made it up and over the hill this time. Here's a view on the way down:
The run was about 1,000 ft in 3.5 miles up and then down. It was all fire road - but nicely packed. The weather was cold (41) but clear. On runs like this - I'm always thankful for having a wife who supports my insane obsessions, for 2 girls who someday will be able to run with me and for having friends who are just as possessed. Here's a chart of the run - it started just at about 2,000ft and went to 3,000.
After the run, here's the plate I had on Thanksgiving - I really did have turkey and stuffing - but only after filling up on veggies and water first.
Then I was sick with some mild version of the flu which Greta got much worse. I took a few days off and then went out for a tasty 11.25 miler with Ian (easy means <8 min miles for 1.5 hours) yesterday. He tricked me by first giving me 2 bowls of turkey soup which never once stopped trying to reappear on the run. I was also thankful for not having chubby calves like his.
Tuesday, November 20, 2007
I found a fun site where I was able to create the much-in-demand 'I (HEART) Ben Collins' t-shirt. They're about $25 each if you do them on a small scale (2-5). They get cheaper. Here are some other popular shirts that you can buy to support or harass your favorite World Champion named Ben Collins.
The site to create these masterpieces is http://spreadshirt.com.
Monday, November 19, 2007
Went for a run today - a trail run. I never know how far it is or how steep the terrain is on Ring Mtn - there are tons of trails. It's a beautiful run - you've seen pictures from the top in running magazines. You can see all directions - Sausalito, Golden Gate, Alcatraz, Angel Island, San Francisco, etc... it's also empty of trash, tourists and cars.
It's about 1.1 miles to the trailheard and then up for 1.5 miles, along the ridge for a bit more - say 1.5 miles and then down to the road where I was foolish enough to answer Ian's question 'I wonder how steep that road is'. That road is Hacienda Drive and Ian, it's 22%. I hit 26% on the way up Ring Mtn - but that's a trail.
Here's a view from Google Earth of the trail. It's nicer in person. I'll stop posting all of these un-remarkable things soon. Nice job Garmin (and thanks Natalie!).
Here's a view of the run.
Lastly - here's my house and Ian's house.
I'm lucky enough to have friends who are sponsored by Garmin - a company whose stock has been pretty incredible - driven by it's amazing products (except they're not waterproof). I got a new Forerunner 201 to help me with my run pacing and workout tracking. I took this new toy out for my long run in Z2 with a few mins in Z3/4 towards the end of the run. It doesn't have an HRM - so I have to wear my Polar 520 to track my HR + carry my iPod - so my right arm is pretty full of stuff. Below is a picture of the Garmin software's opinion of my workout. I call in an opinion because it's not all true: there are 2 hills on the chart one is 29% and the other is 41%. It also shows I was sub-10 min miles on a 41% grade hill. It also shows I was on a -26% hill (I live at the bottom of a 25% grade that I have to climb UP). It also shows I start at 1,500 ft and since I can jump into the ocean in less than 5 yards - I'd say I was closer to sea level.
click the image above to see a better version:
It shows I ran an 8:36 for 1:22 mins - I actually ran a bit further but deleted some of the odd files I saw (it didn't pick me up with GPS for about 5 mins) and then due to the clouds it appeared to have lost GPS reception a few times.
The software Garmin provides is terrible - you can't change the scale to make sense of the data. Hopefully they'll fix that and make some improvements - or at least get closer to Polar's software. They do have a nice (very) integration with Google Earth - here's my run:
Despite all of the issues I mention - it is cool and fun. You can set a training partner with goals: pace, distance, time, or mixes of both. I plan on getting out for a 10k with a goal time of 42 mins.
Thursday, November 15, 2007
It was a bit over a week when in a nasty fog (I could see about 20 ft in front of me while riding home that evening) a captain drove his ship into the bridge in San Francisco.
That dumped a ton of oil into the water which then washed up onto the shores of all the local beaches.
Tonight a hazmat crew was out cleaning up all of the damaged and polluted soil (sort of spooky to see about 2 dozen people in suits - all dressed up with masks, gloves, boots, etc..) as a result of the spill.
They parked all of their trucks in the middle of the bike path - which was right next to the beach.
I commute on that bike path.
It was foggy tonight which means moisture on the road and on the cable car tracks all over the city.
I lack ice racing skills. Ask my mom, I wrecked
one two cars and one bicycle due to ice.
I was on a bicycle going about 17-20mph over wet tracks because of the hazmat truck on the bike path.
I hit the ground hard.
Luckily there are lots of people to see this sort of thing - I hit so fast that I didn't even clip out or fall off the bike. I was still clipped in but on the ground. I quickly had an audience because I sort of just lay there to let my head catch up to my body (my head was up the road about 20 meters and upright).
I next heard a guy saw 'I think he's unconscious' - I did hit my entire right side including my head. I know this because of the marks, blood and the fact that I didn't get up to look at my bike right away.
There's a derailleur stuck in my wheel, a frayed cable, busted handlebars and some scrapes. I shouldn't have laughed at Ian.
Hopefully Ben stays off his bike for a few days - he's due. Now I've got to muster some courage for a 10.5 mile run at 5:30am so that I can be done before Greta has to head off to work at 7:30am. I'm sure it's going to be fun. At least I'm not living in the back seat of my car in the economy lot.
I still got home in 1:20 mins. I also was able to ride at 23.1mph at 111 RPM. Hopefully I won the Thursday night commute time trial - no one was left at the end. I was mad enough to just ride hard.
PS - Here's a nice recap from another pro at the Treasure Island Triathlon turned duathlon.
I finally got a swim lesson after about 12 months of 'floundering' on my own. Ben took turns hitting my hands with a kick board to ensure my hands were entering the water far enough from my centerline (and palms in), grabbing my feet if I kicked too hard (or separated my feet too much) or swimming underwater on his back to watch me in the cold and murky waters of the Bay Club Marin's pool (the heater is broken there - so I'm swimming in 70 degree pool water - if that).
Yesterday I did the run (3.5 miles) to the club, lifted and then ran back (about 2 mins faster) with a negative split. Today I swam again and still felt my swim coach hitting me and grabbing my feet - so hopefully I retained something. I did a quick look and found that I am swimming about 20 seconds faster with a HR of 10-15 beats lower per 100. Now I just need a good simple workout to build on. Ian 'Huggy Bear' Charles and Matt Dixon have both given me some - so I'll start with those. I won't have another lesson for a few months - so I should make some great progress over the next 8 weeks or so.
Tomorrow I'll get out for a 10.5-11 mile run OR I'll ride Mt. Tam at 6am and follow it up with a brick run. I'm heading up to Napa for the weekend with Greta because it's our 10 year anniversary - so I need to get all of the triathlon out of my system before spending time with her. I won't be able to run or bike on Saturday - instead I'll have to suffer at the tasting bars in Napa and Sonoma. I only hope she keeps me around for another 10 years and that I'm still able to race then too. That's all for today. Above is a picture of Ian Charles in his new tri suit. He typically pins his race number between the straps. You like?
Tuesday, November 13, 2007
Here are a few pictures from the race this weekend.