Monday, December 31, 2007

Still Sick

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. 

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.


More later.

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"

Lesson learned. 

Friday, December 14, 2007

It's About the Run

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).

 GoogleEarth_Image GoogleEarth_Image (2)

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.



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Wednesday, December 12, 2007

Mid-Week Update: It's Crap


I swam badly yesterday - not sure if I was tired or hungry, I think tired - I took a mid session breather and then gutted out the rest.  I immediately ran after for 20 mins (easy) and started to rally and finished up with a decent lifting sesh. 

Could have been that pumpkin Clif bar I had at 5am.  I'll stick with the wake up gels or toast.

That was about 2-2.5 hours of training even before work! 

I've been riding easy and enjoying a nice quiet spin on the ride home - though it's been cold and dark - it's like an off-season workout, almost a respite from what it really is: training. 

I got to bed late and missed out on a much needed night of sleep - so I took this morning's 85 min run w/ 3x12 build ups from Z1-4 off the plate.  I'll do that tomorrow and will hopefully not freeze myself - I don't miss the running I did in NH in college when the rule was to not run when it was 10 degrees or colder. 

I'll post tomorrow's killer run, tomorrow. 

Until then I'll be looking over some killer Colt 45 recipes and finding some courage to get out and brave 50 degree weather. 


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Monday, December 10, 2007

Flat Feels Good


Here are a few other good ones:
I Can't

Feed the Warrior


Please be sure to check out Jillian Petersen's new blog site: - she finished 3rd at Treasure Island and beat a ton of the men with her run!

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GIDdy Up

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

My Training

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:

Day(s) Workout

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)

Weekly totals:

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

Ben's Ladder swim workout:

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)

A Few of My Favorite Things

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

Atlas Done

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:


Atlas Shrugged is the astounding story of a man who said that he would stop the motor of the world--and did. Tremendous in scope, breathtaking in its suspense, Atlas Shrugged stretches the boundaries further than any book you have ever read. It is a mystery, not about the murder of a man's body, but about the murder--and rebirth--of man's spirit.

Atlas Shrugged is the "second most influential book for Americans today" after the Bible, according to a joint survey conducted by the Library of Congress and the Book of the Month Club.

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.

Three Cheers for Christine - she's got herself a new TT bike from Beyond Fabrications.  Maybe it will stop snowing long enough for her to get out and ride it.  PS - it's 50 something and NOT raining.  

Monday, December 3, 2007

Ouch Quit it: Part II

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

Ouch - Quit It

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.