Stiff, Sore and Flat... not the race I wanted today... ;(

I did the Portage Lakes Olympic Triathlon as my last race of the season - and it sucked.

They can't all be great races... and I am OK with that (so I keep telling myself). To be honest, I'm embarrassed about my result today - but there is a reason I raced so badly today.

Just 16 hours before, I did the Alan's Elite Race - a "grand prix" style race set of 3 sprint triathlons back-to-back-to-back with just a few minutes' rest between. I did great on Saturday afternoon... and had nothing left for Sunday morning as a result.

The weather was on the chilly side (about 50F at the start), but brilliantly sunny. There were a lot of people I knew at the race. That was cool - except that I had this bad feeling I was going to race badly in front of them. Oh well - I do this for myself...

I knew right away in the swim that I was going to have a long day. I could just feel it. My warm-ups were OK, but I didn't do anything with high speed or intensity like I normally do, since I was sprinting all afternoon before. I settled into my swimming rhythm and did the best I could to keep going quickly. Never really found any good feet to follow in the swim, so I pretty much expended full energy without a draft. Bummer... but that's how it goes sometimes.

The bike course was brand new for this race - so I had no sense of my speeds / times / etc. It was a good course. Road conditions were good, lots of rolling hills and a few climbs that got you out of your saddle for power. Problem for me was I just wasn't feeling it. But I carried on.

Speaking of not feeling it... my feet were totally numb during the bike (and a good portion of the run). It was rather chilly that morning, and not being acclimated to cold weather yet, and choosing to leave the arm warmers in my transition bag - I lost my feet out there. It isn't that my bike was THAT bad... I did take pleasure in sprinting up the steep hills past people. but I just wasn't into it mentally, which made it hard to push.

I didn't realize how bad my numb feet were until I took them out of my bike shoes coming back into the park for a flying dismount into transition. I was shocked at the numb blocks hanging at the end of my legs. Not good - and I was really worried I'd fall flat on my face jumping off my bike. Luckily I didn't fall over... but running to my bike rack was not easy.

Pulling on my shoes was a real challenge too! I manged to finally get my shoes on, take a deep breath and head out.

My entire body was upset with me for racing so quickly after yesterday's effort. Legs felt depleted and dead like the final miles of an Ironman... and my head just wasn't in it today... My pace felt sluggish, but to my surprise, my first uphill mile was about 6:20... but after running 5:XX miles yesterday - it felt relatively slow anyway.

At mile 3, I was really feeling crappy, and contemplated walking - me walking! Man, I was just not into it today. I actually had to stop and pee along the 3rd mile as well. Ugh...

Then I saw teammates on the out and back and that gave me a lift to try to hang in there and do better... I pushed up the pace and tried to start reeling in more people in front of me.

The second loop I maintained a 7:00-ish pace... but knowing what I should be running... and how I felt, it just wasn't a good experience.

When it was all said and done, I came in a disappointing 16th overall. :( I'm used to being around 5th or 6th overall in the HFP Olympic race... but I did come in 6th overall in the combined 3 race set just 16 hours before...

So, the moral of the story is that my season actually peaked in July (5th at Caesar Creek Olympic and 2nd at Huntington Sprint)... then travel to India and China and family vacation got in the way... and the whole month of August was a training bust. I milked my fitness for USAT Nationals in August... and didn't train again until last week - too late to have a good race today! Oh well - lessons learned.

It was a great season for me overall... from a big PR in Boston Marathon, to my highest finishes in Sprint and Olympic triathlons, a new PR at Olympic triathlon and my first National Championships! Just kinda went out with a tired, flat fizzle.

Gonna use this for motivation to kick ass in 2012!

From Couch Potato to Ironman Triathlete and National Championships

I am updating this post, 4 weeks out from racing in the USA Triathlon National Championships! Another major milestone... we'll see what August 20th brings me - in the Adirondak mountains in Burlington, Vermont. I first wrote this post at the beginning of the tri season, just before I had competed in the "Elite Open" catagory for the first time in an Olympic Distance Triathlon.

It still seems amazing to me, considering 11 years ago in 2001, at the age of 29, I WASN'T DOING ANYTHING! I was a complete couch potato, totally out of shape, a soft 200 pounds and completely stressed out all the time. Today, I am in the best shape of my life, both physically and mentally!

Never would I have drempt that I would be a competitive triathlete... do 5 Ironman Triathlons, dozens of Olympic Triathlons, the Boston Marathon twice and 15 or more "regular" marathons. Now, I am in the top few % of the triathletes in the nation and I will be competiting in the National Championships for the first time. Just goes to show - you never know what you are capable of, until you get up and try!


In 2001 - I actually went to see a doctor, because I thought I was having heart trouble at 29. Turns out, it was acid reflux from a combiation of high stress, (poor) diet and a lack of exercise. The Doctor got out her prescription pad and wrote "GO TO THE GYM". I did... and the rest is history! This was such a great approach - instead of throwing pills at me to go after the symptoms... she went after the root cause all to common in the United States - no excercise, poor diet, too much focus on work and stress. That single piece of advise literally turned my life around!

2001, I just started going to the gym - with no idea really what to do... So, I would jump on the treadmill for a while, and then lift some weights. Something was better than nothing - but it was unstructured and without a goal. There was progress, but it was slow. The gym I belonged to at the time held a 5 mile race in Avon - The Eagle Run. I could barely run the 5 miles, but I liked the excitement of doing the event, and found that I trained a lot harder with a "goal" in front of me. A real goal... something to put on a calendar... with a fixed date and distance and everything.

In 2002, I remember on my 30th birthday, I thought it was such a big deal that I ran 10k (6.2 miles) on the treadmill. It WAS a big deal... I was starting to get excited about running! I ran a couple of 5Ks, and the Eagle Run again - and I found I was getting faster! I liked that. Measurable, real feedback. My friend and neighbor, an avid cyclist, introduced me to "Duathlon" (Run-Bike-Run). He lent me his bike that day (I hadn't ridden since I was in college!) and we did the race. I finished around 2ND TO LAST, but I totally enjoyed the workout and the variety and the excitement of running/transition/biking/transition/running again. I also liked the "mind / body" challenge I was finding during a hard race. I was HOOKED!

By the way - I took first place overall a few years later in the same duathlon!


2003 was my first marathon. Cleveland Rite-Aid Marathon. I ran 3:49... and was absolutely choked up and teary-eyed when I finished the last mile along Euclid Avenue, with thousands of screaming people on both sides, cheering us in. It was so amazing - considering just a couple of years before, I couldn't even go 1/5 of the distance! Now, I was finishing a marathon! I decided to train harder and do the Columbus Marathon that fall... 2003 was also the first year of my first sprint distance triathlon.

At the gym where I belonged, I found a "triathlon swimming group" that swam on Thursday nights... that is where I met Mikey Donuts (Mike Cousino), Eric Gibb, Jeff Gegan and some others. We would go out for a beer at the "Creekside Tavern" afterwards and hang out. Now I had a social aspect to go along with the training - plus some experienced triathletes to learn from. This was getting good, and becoming more integrated into my life.

Of course, I kept training more, learning more, and challenging myself more. I decided to take on my first Ironman Triathlon in the fall of 2004. It was the HFP "PINEMAN FULL IRON" race, at Deer Creek State Park in September. I remember getting off the bike after about 8 hours of racing, and thinking "Alright! I only have a 26.2 mile marathon left to run!!"... I actually stopped there in transition, and asked myself when things got so out of hand! I did 12H 18M, took 2nd in my age group, and really, really enjoyed the race! I had really fallen in love with the training that builds up to Ironman racing - the solitude, peace and sense of accomplishment.

I also really love the mental challenges and aspects of long course racing. It is so physical, that it really comes down to who can hold it together mentally. So exciting to get into the mind/body argument that comes when you are fully depleated and exhausted from 10+ hours of racing at your maximum - and your mind is willing your body to keep moving forward, while your body is sending every signal it can to stop! Somehow, you keep moving forward, until the job is done.

The past few years, I have learned more about training and racing and myself And I've made a lot of friends along the way, too. Physically, I'm in the best shape of my life at 39 years of age... and without question I have become a much "happier, more satisfied" person.

2010 was a great year and season for me. My first on the SnakeBite Racing team. My first with a full season Coach (Gregg Brekke).
I've gone from a near-3 hour Olympic Tri (2003) to a 2:10 PR (2010),
from a 3:49 marathon in Cleveland (2003), to a 3:08 in Boston on my 39th birthday (2011),
from a 12:18 Ironman in 2004, to a 10:40 Ironman in 2010

In 2011, I am going to race "Elite Open" because the last 3 years, I have won my age group in nearly every Olympic Triathlon race in the state of Ohio, and I've won the HFP Series three years in a row now. It is time to step up. Plus, I am going to compete in the USA Triathlon National Championships in Vermont in August. Head to head with the very best in the country to compete for a spot on the USA Worlds team.

This season will be a new set of challenges. More intense training (speed vs distance)... more competitive fields... faster racing... more drive to help others find their way into our sport, and train and compete with confidence.

Endurance sports have done so much for me. I can only say "Thank you" to the Doctor who prescribed physical activity instead of a pill - and got me jump-started!

You'll never know what potential is locked up inside you - until you explore it.

What's inside you?

2011 Boston Marathon Race Report

3:08:33 in Boston – a new PR by 5 minutes and 6 minutes faster than my first Boston Marathon last year. This was a near-perfect day for me in terms of race-day execution (and I never say that!)!

This Boston was the culmination of 1045 miles of running in 8 countries (Germany, Austria, Switzerland, Wales, England, China, Japan and USA) during the past 6 months to prepare. My VDOT was 54 during this training cycle (vs 52 last year), I’m a VDOT 55 now.

I am a much better triathlete than I am a marathon runner... but I love doing a spring marathon each year! It helps me stay focused in the winter months and building fitness toward a first April peak. From this strong running base, I can now focus on my cycling as the conditions get better for outdoor training. Swimming fits well with both activities.


I ran a rather even effort race, with the first half marathon (1:32:46) net downhill / Second half including Newton Hills of 1:35:47. It isn’t a “negative split” from a clock standpoint, but because of the elevation loss in the first half, and the Newton Hills (including Heartbreak Hill) in the second half – this result is very close. I have to thank my family, Coach (Gregg Brekke – GBCoaching.com), friends and teammates for all of their support this winter during the training cycle.

** Did I mention that the day of the 115th Boston Marathon was also my 39th birthday? What an awesome way to celebrate my birthday! Running the world's greatest marathon, and setting a big Personal Record! :)

Mile by mile breakdown:
M1 = 7:19 The race has started! It took over 4 minutes just to get to the starting line. No rush… it’s a long day! OK – I’m across the line now, and heading down the first hill out of Hopkinton! Such cheering! So many people! No room to run – I want to go faster, but it was OK to start a little easy anyhow.

M2 = 7:06 Settling in now – getting a little elbow room. I’m already too hot. Taking off the arm-sleeves and throwing them into the back of my tri-suit. Sure that looks dumb, but I don’t care!
M3 = 6:57 Now we’re on track… room to run, mind and body dialed in! I feel good, I’m comfortable and getting up to speed now.
M4 = 6:50 I’m feeling GREAT! I’m doing Boston again!! This is awesome! I remember a lot of these little towns along the way.
M5 = 7:01 Steady. Keep drinking more than I think I need. When to take the first gel? Let’s wait a little longer…
M6 = 7:02 Solid. Feeling good. Time for that gel.
M7 = 7:02 Everything is on track. I’m on plan. All is quiet in mind and body.
M8 = 7:01 OK – we are almost 1/3 into the race… the “hold back” phase will be over, and the “hold pace” phase will begin… so far, so good! The first 1/3 was net downhill… the next 1/3 will be pretty much flat. Let’s see how it goes!
M9 = 7:00 Feeling good. Drinking a lot… taking a lot of salt pills… on track!
M10 = 7:01 OK – 10 miles down… 16.2 to go. Feeling great!
M11 = 7:02 Steady, even effort at this point. Room to run. Sticking to the plan.
M12 = 6:58 I’m in the zone. Continuously focused on my pace and how I’m feeling.

M13 = 7:00 / HALF = 1:32:46 I’m on track for a really good race – that is if I can hold it together in the second half! A marathon always seems easy and going well during the first ½ of the marathon. It won’t get “real” until around mile 20 for me… sometimes “real” is OK, sometimes “real” is the wheels coming off. What will today bring?
M14 = 7:03 Wellesley College – screaming tunnel! Thousands of girls from the college come out to cheer and be kissed! They were out in force this year! It was absolutely INSANE!! This time, I actually stopped for a kiss! It’s all part of the Boston experience.
M15 = 7:05 The deafening tunnel of cheering girls was now fading into the distance… time to focus!
M16 = 7:01 Any mile now, the race will get “real” for me… mentally and/or physically. I need to be on alert for that and attack anything that comes up.
M17 = 7:06 First entrance to the Newton Hills – so far so good… (hind sight) probably should have taken a gel this mile… my plan was to do so at 18… body started asking for it, but I didn’t want to give myself a “gut bomb” with all of the Gatorade and salt pills I was taking.

M18 = 7:32 This mile was the only one in which I really had a “rough patch” and doubts … I hadn’t prepared my mind for the steep hill toward the end of this mile. My concentration had wandered – the hill caught me a little off guard, and the hill attacked me, instead of me attacking the hill - and I didn’t feel great. The mind started to think about things unraveling and all the other negative chatter that starts when the suffering starts. I decided to focus on nutrition and stuffed myself to leave no chances for the next series of hills… gel, lots of salt caps, and a lot of Gatorade. That turned out to be a very good move! I needed that kick!! (see my note in mile 17)

M19 = 7:20 Newton Hills continue to roll on. I’m feeling better now (that nutrition was needed more than I realized). Now I’m feeling strong and passing people on the next significant climb, and really rolling it out on the downhills… I am back on track and feeling good again!! That rough patch in mile 18 was put behind me quickly. Good job, Ken! Endurance races are so mental…

M20 = 7:26 the 3rd of 4 significant hills is here. Feeling good. Pushing it up the hill… passing a lot of people. I feel so much better than last year!

M21 = 7:12 Heartbreak Hill! I was totally ready and charged up the hill! I was feeling so strong, I actually started to worry that this wasn’t Heartbreak hill, but a smaller hill before – was I pushing it too much here? Keep pushing… then I saw all of the chalk writing on the road toward the top of the hill, encouragement for the Heartbreak hill climb… Yes- this was it, and I was just feeling so strong! Excellent mile! 7:12! (vs 7:48 last year)

M22 = 7:10 The worst is over now – it is time to hold on to what I’ve got (a sub-3:10 time) and keep the nutrition coming! Roll the downhill… gain speed… let the legs turn-over. Feeling good!

M23 = 6:52 I’m realizing that if I really start to push it, I can finish with sub 3:10 … Let’s ramp up the pace a little, and see how the legs respond. The engine room gives the “thumbs up” – feeling good – let’s roll!

M24 = 6:54 Feeling so strong, so good, let’s keep pushing this! I think Mark Durno ran a 3:09 something last year… maybe I can be a little faster! Whatever it takes to motivate me!! Let’s see if we can get down to a 3:09!

M25 = 7:05 I feel so good! So strong, still! People are blowing up all around me!! Be careful – keep the nutrition coming! Last of my salt tabs is in… wish I had a couple more – but I’ve already taken 2x what I planned to. Just hang on now! Stay consistent and steady! Watch out for the “trolley tracks” – don’t roll an ankle or something! Holy crap – there is the “CITGO SIGN” – that means 1 mile to go is coming up!!!

M26 = 6:16 ADRENELINE! I am passing the Citgo sign, and I think if I really push it, I can get that 3:08! THIS IS GOING TO HAPPEN! I feel great during the first ½ of Mile 26… faster, faster, faster! Holy crap – I’m flying! As we ran down the little hill under the overpass to Commonwealth, My right hamstring starts to pluck! OH NO!!! PANIC!! I’m too close to my goals to let up now! Stay calm… DEEP BREATHS… SLOW… DEEP BREATHS… Don’t alter the pace. Breathe through this – hope it will pass. Coming up the hill on the other side, I kept pushing it (quads working) – just not over-kicking behind me. The sense of cramping is passing now… and we are turning onto Hereford!! This is it!!

0.2 to finish = 6:40 pace: This is it! Turning to Boylston Street! I can see the finish line! I’m going sub 3:10! I’m probably going under 3:09! WOW! Wonder where Amy is… Oh man… people are still blowing up around me! Careful – that guy just collapsed in front of us – no warning… so close to the finish… how can the body just stop like that? I can still pass a lot of people here – let’s keep the pace strong, but not over-do it and cramp up! Right on the edge! Smiling! People cheering everywhere! This is going to happen! I’m so happy! Last year, I could barely stay focused on the finish line (cramps) – this year I’m fully aware and enjoying it all! THERE’S AMY – HI BABE!!! Now – to the finish line! Head up! Bring it in!


3:08:33! 6 minutes faster than last year and 5 minutes faster than my PR in Cincinnati in 2009! I can’t believe it! I did it! All that hard work, training in the snow and cold, early morning wake-ups, all hours and miles logged!

As I start to walk away from the finish, the realization of what I accomplished wells up – I start to get really choked up. I ran a 3:08… I dreamed to get under 3:10, and wondered if I could really take that much time off year-over-year. The tears are flowing now… thank god for my sunglasses to hide my eyes… I keep getting waves of emotion… tears of joy… and of disbelief… 10 years ago, I couldn't even run 5 miles - much less a marathon. My first marathon in 2003 was a 3:49... When I ran 3:13 in Cincinnati, I wondered if that would be the fastest of my life. 2 years later, I'm running a "Three - oh - something"... I just can't believe it, and I wonder again - was this the fastest race of my life? Can I ever top this? Who cares?!?!? I JUST ROCKED THE TOUGH MARATHON COURSE KNOWN AS "THE BOSTON MARATHON"! Let's enjoy this!!

Now, I can barely stand or walk… not having to run or focus or push amymore has allowed my body to go AWOL. We are headed towards the medals, food and our gear bags now… Jim LaMastra is right next to me in this mass of humanity. Jim came in just before me – 3:08:14. He recognizes me first and we start chatting about the race. Jim and his father have run Boston together now for 9 or 10 years. Pretty cool!

Now, I’ve collected my goods and I’m looking for Amy. We meet up quickly, and head back to the hotel, which is right by the Finish area (thank heavens!). I have to get a quick shower in preparation for my post-race ice bath appointment. I hate ice baths, but like the results. Amy joins me in the 2nd floor suite of the hotel, where the athletes have an incredible view of the Finish line, and get the ice baths. She is there to document the pain and joy. : )


The rest of the day was spent walking the Freedom Trail, from Boston Commons to the North End (Little Italy). We probably walked 6 or 7 miles - which I think is good for my legs post-race. It is a great way to see the historic sections of the city, and to keep my legs from stiffing up too much.

Now, my second Boston experience ends on a very positive note. I came to attack the course and push for a sub 3:10 time. I accomplished that goal. My goal for next year will be to push toward the 3:00 mark. I think on the right course, with the right conditions, I can do it.

This year's triathlon season will be focused on Olympic Distance only - no Ironman this year. I will be working on speed, speed, speed. My next "A" race is Maumee Bay Olympic Triathlon in June, and my final "A" race will be the USAT National Championships in Burlington, Vermont in August. I hope to carry that speed into preparation for my 2012 spring marathon (TBD).

Japan and China - March 2011

I made my 4th trip to Japan, just two weeks after the major 9.0 magnitude earthquake and tsunami that devastated the north-east region of the country. The Fukushima Dai'ichi nuclear power plant was still out of control and in partial melt-down - to me that was the most dangerous part of making the trip there. That was, until I landed. I was in a 6.5 magnitude aftershock on one of the elevated highways in a bus... things were swaying. In all of my visits to Kobe (where the massive 1995 earthquake destroyed everything), it was alwyas the elevated highway that freaked me out the most. I didn't like that.

I was in Japan for 3 full days (on the tail end of my 2 week trip to Asia). Each morning, I ran along the ocean in Akashi. Each time I hear a siren, I could only think "tsunami warning - where to go?!?!?"... even though the area where I was, was pretty protected from large tsunami - or so I had hoped.

In general, it was business as usual there. The only significat difference you could see - was the reduction in electricity use. They are conserving to avoid rolling black-outs and keep sending power to the badly damaged northeast. The people were quite calm about things - even the nuclear situation. Were the Japanese too sheltered by the media? Was the West too "hyped up" by the media coverage? Probably the reality lies somewhere in between - now having been in both "worlds" during this disaster.

The food was fantastic as always in Japan. I made a point of having sushi each day, as well as trying something new for dinner each night. Work was quite challenging. There is so much to be done, and I'm short on manpower in Asia - so all roads seeme to lead to me for the time being. Good news is that our business in Japan has quadrupled in a short time! It was overwhelming at times... so many thing to get sorted out.

I was able to get solid training in during this trip as well. Logged over 100 miles of running! During my first week (all in China), I ran 70 miles in 6 days (one day lost for travel to China). During my second week (mostly in Japan), I managed 32 miles + time on the bike trainer. I had 4 "speed" workouts - during these two weeks. Two were threshold workouts: 3x15 min @ T, 8x5min @ T, and two were MP runs of at least 5 miles of MP running. In addition, my last "long" run of 23 miles was done in Shanghai. I leveraged the jetlag to my benefit - running in Shanghai is easy at 4am!

In China, I was interviewing candidates for my new Purchasing Coordinator, and looking for people for the China and Japan warehouses. I found "my guy" for the Purchasing Coordinator role during this trip. Let's hope he works out as well as I think he will!

Much of my time in China, however, was sorting out a major quality problem. The supplier I inherited from my predecessor made an out of compliant shipment, and is now refusing to replace it without more money. Without going into details, we are over a barrel, and I'm finding other options - quickly! I was jumping from city to city to city, visiting suppliers around China. Shanghai to ZhengZhou to Tianjin to Beijing back to Shanghai. Whew!

I was able to have some time to see Beijing. Very interesting! From Tiananmen Square to the Fobidden City to the 2008 Olympic Village - there is a lot to experience in Beijing. While Shanghai is a huge, modern city, Beijing has the history in it. Forbidden city was just amazing to see. Took you back to the early 800AD times when it was used as a fortress and seat of power. Quite interesting!

The Olympic village was special for me as an athlete. To see the "Water Cube" aquatics center where Michael Phelps broke so many world records, and became the most decorated Olympic athlete... and to see the "Birds Nest" stadium where the track and field events took place (which I watched from Oregon before and after running the 197 mile "Hood To Coast" race).

Tiananmen Square was quite a sight to see as well. The first night in Beijing, we were in front of the Square, starting to take pictures, when suddenly, a group of soldiers and poilce came out and forced everyone off the square, and to stop taking photos. It was a little unreal. The Square had been packed with people, and with all of the protests and unrest in the Middle East, I wondered if we found ourselves in the middle of something. We never found out for sure, but we think some high ranking officials were coming to the Square. Next morning, things were back to normal. I love "Peking Duck", and found a fantastic restaurant right next to T-Square to enjoy it for dinner. It was perfect! (Peking is the old name for Beijing)

I found a beautiful 11 mile course to run in Beijing that included Tiananmen Square, passing the Forbidden City to a gorgeous lake area, which was a perfect place to run, away from the hustle and bustle of this great city.

Training update - February 21st

I just finished a very tough 4 week block. Usually, it is 3 hard weeks and one recovery week... but this block was 4 solid, challenging weeks because I'm headed to Ft. Lauderdale for a family vacation the following week - and I wanted to take it easy then. Man, did that make for one tough final week of the block! Note to self - you really need the fourth week to be a recovery week!

This past weekend (the end of the 4th high intensity week) was torture! My legs were shredded from my 800s on Thursday, and a faster-than-planned 7 mile hill run Friday (it was sunny and 50F, I just couldn't slow down!). Saturday was a 20 mile "water only" run, in very strong winds (30+ mph). My body was thrashed going into it, and the no calorie program (intended to develop more fat burning cells vs combination of fat + glycogen) really caught up to me at the end. Sunday I had a 2 hour session that I survived. I was toast. Monday, I couldn't even think about working out, and had my first rest day in about 2 weeks. Needed it!

Overall, my run training is right where it should be. The only thing I feel I'm missing are speedwork sessions (800s, 1200s) on a proper track, in reasonalbe weather. I've been having to do them on the street, and in cold, snowy, windy weather. So my times aren't where they "should be"... most likely due to the conditions, but I can't help but worry a little that I'm not doing enough in my speed sessions.

My swimming is staying solid, but because of my travel schedule and the Oberlin swim group not meeting as consistenly as I would like, I've missed more of those sessions than I've made, it would seem. 2 weekends ago was a killer session, which included an "unnanounced" 1000y time trial right in the middle of the workout. I posted a good time (for me) and was pleased with my progress. My other swim workouts are going pretty well. I'm getting in 2000-2300yds at lunchtime now, which is helping.

Cycling is on the back-burner, and really is just the group spin sessions with my racing team. There are 4 of us who take turns leading them. Good stuff!

So, all-in-all, I'm feeling pretty good about things going into the last big push for Boston Marathon. 7 weeks to go! WOW! So, 4 solid weeks of good, hard training, then the taper starts! Then, I turn my sights toward the Olympic Distance Triathlon season - my first season competiting in "Elite Open"... which will culminate in the USAT National Championships in August in Vermont.

GAME ON!

Training and swimming update - 2/6/11

OK - I've been so busy between travel and holidays, I've fallen behind on recording my progress (which is more for me than for anyone reading this...). Sitting down and taking stock for the "big picture" was a good thing to do this week. I need to work on a few things and make sure I'm focused on the right things, with about 10 weeks to go before Boston Marathon.

I needed to be putting in a quality 10 hours/week, and I was only getting about 7.5/week in December and January. I was "OK" with the holidays interrupting things - family needs time to be the priority. But then one local overnight trip, and 2 weeks in China/Japan screwed up my schedule and routine pretty badly! While traveling, I could run a lot (I did about 150km between the 2 weeks) and bike a little sometimes... no swimming. Only avreaged 7hrs/week while overseas - but at least I got most of my quality running in for Boston. I didn't realize how far off target I really was, until I went through things in detail this week.

I've had 2 weeks back in the States - with some measure of "normal"/"routine" - except that I'd been gone for 2 weeks from the family, and rightly so, they wanted me to forego training in favor of family time on the weekends. I did manage to get up to 10hrs and 12 hours this week - so I'm back on track (for the moment).


Swimming wise, I tried to get good quality workouts in these last 2 weeks, to get back up to speed. Last weekend, I was ready to jump back in with the group at Oberlin College, only to find it was an off week, due to the 5k / 10k swim challenge. Another week went by since I was with that group and on my own. I didn't like that too much. Try to push myself pretty hard - and I'm usually successful in getting a lot out of myself, by myself - but it just isn't the same as when you are in a structured workout, with a group.

Today, I rejoined the group, a little nervous about my time away, and the hard workouts the last 2 days. Today's workout was intense, but I'm pleased to say I felt like I did quite well!

The workout was 4,000y total - with the main set a 1,000y time trial (14:20 or 1:26/100y for me is a personal best!) Followed immediately by 3 x (200 @ 2:47, 2x100 @ 1:21, 4x50 @ 0:39). This was a BUTT KICKER! I hit the 200 and 100 paces right on, and like most, struggled holding that pace on the 50s. I FELT GREAT afterwards! Swam fast (for me) and strong, and kept up well with the group - except for Ed - he was FLYING! I'm gonna have to bust my ass to try to hang with him - a new challenge for me!

So, I feel pretty good about my run progress toward Boston, but know I need to bring more daily swim and bike time into the picture to round out my total fitness, and help me drop a bit more weight before Boston.

10 weeks to go - GAME ON!!
I was pretty worri

Training and swimming update - 12/12/10 week

What a week! Weather tried to get crazy and derail it all at the end. I've added in weights to my "swim focus" now... and my body is letting me know that I'm adding new and different stresses to it! I'm not getting enough sleep either - trying to do too much, and work is crazy - sometimes my mind won't shut off and let me sleep.

I did get my 4 swim sessions in for the week - barely... I managed only 3 quality sessions, and one "I don't want to be here / I'm stopping" session. Why "practice struggling"? So, only 6700yards for the week total. The quality of the 3 sessions had plenty of solid 50s in at 37/38 seconds each, and good longer sets of 400-700yds at threshold pace - which for me is 1:30/100y.

Work and holiday "stuff" and general fatigue from adding weight lifting and not getting enough sleep caused me to take Friday and Saturday as rest days. I hadn't had a rest day in 2 weeks - so I was due!

The highlight of the week was my 16mi run Sunday afternoon. I was lucky that the precipitation falling changed to snow. Some of my teammates braved the cold (35F) and ran in pouring rain and wind. I had the Oberlin group swim in the morning, and then the run in the afternoon.

My 16mi run wasn't perfect, but it was solid. Right at 8:00/mi average. It was approximately "even split". I negative split most of the second half, but the last two miles, I did slow down a bit. I didn't bring any gels or anything, and I think the morning's swim left me a little less than full when I started the run... plus the snow was blowing, and there were a lot of cars and no sidewalks the last 3 miles - which made dodging traffic and not turning an ankle a very big challenge.

Good news is that my running paces are about 0:15-0:30/mi faster now than this time last year. I'm using VDOT 54 now: (was VDOT 52 last January)
8:01/mi = Easy / Long
6:24/mi = Threshold
5:52/mi = Interval
5:20/mi = Rep
I just picked up Jack Daniels' Running Formula from the library to re-read again this winter. It is an AWESOME resource for understanding the science behind endurance running trianing.

Training and swimming update - 12/5/10 week

This past week was the best training since I completed the Rev3 Full Ironman Triathlon in September.

I challenged myself to give a weekly update on my swimming progress this winter, be it good, bad or ugly... so I'll start with that. My total yards for the week aren't off the charts at about 8200y... done in 4 sessions. This week was about speed. Lots of 50s (36-37 seconds) and Sunday's 20 minute threshold time trial (1325y = 1:30/100y). This compares well to past winters (and even this summer, for the matter). I have a lot more improvement needed to hit my goal (22:00 Olympic Tri swim in 2011 - down from the 25:30s, I've been doing). With just a month of focused swim training, I'm already getting faster - and that is a good thing!

This week's cycling was only two sessions - a 45 minute AT test administered by Coach Gregg Brekke which showed a 35 watt power increase at the same HR compared to last December!!! And the Tuesday SnakeBite cycling session, of course.

The running is going well also. 30 quality miles... a 13.3 mile run in the cold/wind (7:56/mi pace - negative split 8:09 1st half, 7:45 2nd half)... solid track workout (100y, 400y reps) and two 10k recovery runs in the park.

At the end of the week, I still felt great!

Around the world (a few times) in the last 12 months

Germany, Spain, Belgium, Netherlands, Austria, Switzerland, Wales, England, India, China, Japan, Korea, Brazil... all in the past 12 months! Twice this year, I literally circled the globe in the same two week trips - USA to Europe to Asia to USA again (which is a continuous circle heading east...).

My job as the Global Director of Logistics and Purchasing, has given me the opportunity to see the world! I have teams that work for me in Germany, China and the USA... and we support work all over the world.

I work my butt off on these trips. Seriously - I do. Long days at the office (or supplier visits) usually followed by evening group dinners that last 2-4 hours... then I have to find time to call (video skype) the family back home... and get some sleep!

But I also make opportunities to see and experience the different sights, sounds, tastes and cultures around me while I travel. Sometimes, I have to stay weekends overseas - I make sure I don't waste a minute... figure out where to go and see the local sights. In Europe I have my own car - so I can really get out and around the region. I have no problem driving 8 hours on a Friday evening to get someplace different for the weekend. It's a long day, but it's worth it when I get to experience something new!

I usually combine training (almost always running) while I travel, as a way to keep me sane, in shape, and counteract all of the incredible food and drink I get to experience along the way. I try to carry a camera when I run to capture some of the sprit of what I'm experiencing along the way. This has given me some great photo opportunities.

I ALWAYS make sure I go for the "local" food options. I really enjoy the local foods where I go. Whether it is eating a Century Egg in China, the hottest curry in India, carne in Brazil, pigeon hot pot in Korea, and countless other "weird foods"... I sometimes travel with people who prefer what they know (McDonald's, Outback Steakhouse, etc). I would rather go it alone and find myself in a completely unknown restaurant - fumbling through an order, then to go to one of those places. I had to FIGHT for my one night in Korea to not be taken to Burger King by the locals, who I think were just trying to help me out. I held out, and had a magical dinner at a little local family restaurant.

My "sight running" has taken me to some beautiful and amazing places:
1) The Pacific coast of South Korea - amazing beaches and cliffs
2) Along the river in Bilbao, Spain past the Guggenheim and Casco Viejo
3) Morning in Shanghai, China with people doing their Tai Chi in the park
4) Running in the Alps on Pfänder Mountain - which overlooks Germany, Austria, Switzerland
5) Run on the Great Wall of China (Huang Yu Gang where the host the Great Wall Marathon)
6) Enjoying the tropical springtime of Sao Paolo
7) Run in two marathon races in Europe - including the Dreilanderick Marathon (3 Countries Marathon) - Germany, Austria, Switzerland
8) Made friends with a running club in Mumbai, India and joined them for a 25k run. (and subsequently got deathly sick from "local" water handed to me during the run)
8) Represented my racing team "SnakeBite Racing" - in 10 countries on 4 continents!
9) Experience the German "Christmas Market" (Weihnachtsmarkt am Koln Dom) at the amazing Dom cathedral in Cologne, Germany.

Leading my first Spin Workout

This week was my first chance to lead one of the SnakeBite Racing indoor cycling series. I was more than happy to. My nickname is "Salt Spray" - for a reason... I put my heart into these sessions when I do them... all out! You get out of them, what you put into them.

I've been going to winter "indoor trainer sessions" for the past 3 seasons. They are a fun way to see everyone from the triathlon and cycling community, and bust our butts for a couple hours together. This was fun for me to try to put together.

I will say there is a lot of work that goes into planning the workout and the music choices... then you have to get on your bike - figure out the audio system, and the portable microphone...

Then the hard work really begins! Like I said, I like to put 100% into my workouts - and I planned a tough one for the group (see below). The trick for me as the leader, was being able to talk to the group (not always easy when gasping for air)... and my biggest challenge was staying on top of my hydration during the workout. Hard to drink when you are also gasping and talking!

All in all, it was a fun experience, and I think the group enjoyed the workout! In the words of my friend David who was at the workout... "I think you had everyone's attention in the first 20minutes". I did a big group of all-out sprints right after the warm-up. Speedwork is best done early in the workout while your form and energy are highest. Then we did hills, drills and threshold work... before I threw in another group of hard sprints at the end to get every last drop of effort from the group. They responded well!

I lead again next week... how to set up another, different workout and all new music? This might be harder than doing the first one!

Come to Ride + Workout in Lakewood, next Tuesday at 6pm... and see how it goes!


WARM UP
- 5.00 5 minute Warm up 90-100rpm Zone 3
5.00 0.50 120rpm sprint
5.50 1.00 1 minutes easy spin 90-100rpm Zone 3
6.50 0.50 120rpm sprint
7.00 1.50 1.5 minutes easy spin 90-100rpm Zone 3

Cadence work
8.50 1.00 1 minutes at 120rpm - Zone 3
9.50 1.00 1 minutes easy spin
10.50 1.00 1 minutes at 125rpm - Zone 3
11.50 1.00 1 minutes easy spin
12.50 1.00 1 min @ 130rpm - Zone 3
13.50 2.00 2 minutes easy spin

Speed intervals
15.50 0.75 30 / 15 hard effort #1
16.25 0.75 Recovery - easy spin
17.00 0.75 30 / 15 hard effort #2
17.75 0.75 Recovery - easy spin
18.50 0.75 30 / 15 hard effort #3
19.25 0.75 Recovery - easy spin
20.00 0.75 30 / 15 hard effort #4
20.75 0.75 Recovery - easy spin
21.50 1.00 30 / 30 hard effort #5
22.50 1.00 Recovery - easy spin
23.50 1.00 30 / 30 hard effort #6
24.50 1.00 Recovery - easy spin
25.50 1.00 30 / 30 hard effort #7
26.50 1.00 Recovery - easy spin
27.50 1.00 30 / 30 hard effort #8
28.50 2.00 Recovery - easy spin

Hill Climb
30.50 5.00 Start easy, increase 1 turn each minute… Start 90rpm… down to 65 rpm -5 each min
35.50 3.00 Hill - Last 3 out of saddle. 60-75 rpm
38.50 1.00 Downhill - tesion off, 120 rpm
39.50 1.00 Recovery - easy spin

Leg Drills
40.50 1.50 2:00 right, 90-100rpm
42.00 1.50 2:00 left, 90-100rpm
43.50 0.50 1:00 together 90-100rpm
44.00 2.00 2:00 right, 90-100rpm
46.00 2.00 2:00 left, 90-100rpm
48.00 2.00 1:00 together 90-100rpm

Threshold
50.00 5.00 Threshold - 4a HR zone (80% max)
55.00 1.00 Easy recovery
56.00 5.00 Threshold - 4a HR zone (80% max)
61.00 1.00 Easy recovery
62.00 5.00 Threshold - 4a HR zone (80% max)
67.00 2.00 Easy recovery

Last Sprints
69.00 1.00 30 / 30 hard effort #1
70.00 1.00 Recovery - easy spin
71.00 1.00 30 / 30 hard effort #2
72.00 1.00 Recovery - easy spin
73.00 1.00 30 / 30 hard effort #3
74.00 1.00 Recovery - easy spin
75.00 1.00 30 / 30 hard effort #4

Cool Down
76.00 4.00 cool down