It's raining here today but hopefully it will stop long enough to climb Cesear's Head
Saturday, February 28, 2009
Monday, February 23, 2009
Feb 16-22 week review
Total: 15 hrs11 min
Swim: 11 Km
Bike: 7 hrs 20 min
Run: 2 hrs 56 min
Strength: 1 hr 55 min
Last week didn’t have all that much volume but sitting here on Monday morning I can tell you that I’ll still feel the effects, specifically from the running. Although it was low in volume, the 8k race on Saturday was definitely high intensity! And running hard on hilly cantered asphalt and brick roads took its toll on my lower legs. I’m sure I gained some fitness from racing as I haven’t done much speed work lately and I was pleased with my time and 2nd place result. You can read about the race here.
Should I really be pleased with 2nd though?
I was talking about this with a friend recently … when it comes down to the end of race and if you have a shot at winning … do you feel yourself worthy of the win and therefore willing to REALLY suffer for it, or is coming in 2nd good enough? For me age-group or division winning is something different entirely; but when it is the overall race, I wonder if I have that confidence to go for the win or if 2nd place will always be good enough. Hopefully I’ll get the chance to have that experience in triathlon this year. I’m not really much of a straight-up runner (and probably won’t do anymore run races this year - correction ... I will run Zebras Do Exist!) so I doubt I’ll be in that position on the running side of things. Even yesterday … while I came in second, the winner had me by a lot, there was no chance of winning. But triathlon is the great equalizer … I LOVE IT!!!!! BUT …while this approach works in the AG ranks, these guys in the Open division (with the exception of a few) are very consistent across the disciplines. They don’t leave you any room for weakness even if you are exceptional in one area. This is why I have the stipulation I put on myself for racing in this division this year was that I gain speed in the water and with my running. I’ve done these things so now I have to be true to myself and step up (can you tell I’m second guessing and lacking confidence?). Good grief I just need to race and get it over with!!!!
A BIG congrats to our puppy Bailey for graduating from Beginner Level training at PetSmart this week!! Such a smart dog we have!
It's officially official
His graduating class. Can you tell who is the honor student?
Proud mom and her graduate
This week won’t have all that much volume but will be interesting in other ways. Yay! While I do enjoy routine and consistency, especially in training, I’m ready to get out of my comfort zone, break the routine, and get inspired. A that’s just what I’m hoping for this weekend as my wife, son and I travel to Table-Rock State Park to spend the weekend at the 1st ever FCA-Endurance training camp. While the focus will be growing in faith, there will also be a solid dose of training to be done in the mountains. I’m hoping for warm temps so I don’t get too cold on the bike coming down the mountain. The trail running should be awesome and Jonathan has a double run day scheduled which is certainly not the norm for me.
Train well!
Swim: 11 Km
Bike: 7 hrs 20 min
Run: 2 hrs 56 min
Strength: 1 hr 55 min
Last week didn’t have all that much volume but sitting here on Monday morning I can tell you that I’ll still feel the effects, specifically from the running. Although it was low in volume, the 8k race on Saturday was definitely high intensity! And running hard on hilly cantered asphalt and brick roads took its toll on my lower legs. I’m sure I gained some fitness from racing as I haven’t done much speed work lately and I was pleased with my time and 2nd place result. You can read about the race here.
Should I really be pleased with 2nd though?
I was talking about this with a friend recently … when it comes down to the end of race and if you have a shot at winning … do you feel yourself worthy of the win and therefore willing to REALLY suffer for it, or is coming in 2nd good enough? For me age-group or division winning is something different entirely; but when it is the overall race, I wonder if I have that confidence to go for the win or if 2nd place will always be good enough. Hopefully I’ll get the chance to have that experience in triathlon this year. I’m not really much of a straight-up runner (and probably won’t do anymore run races this year - correction ... I will run Zebras Do Exist!) so I doubt I’ll be in that position on the running side of things. Even yesterday … while I came in second, the winner had me by a lot, there was no chance of winning. But triathlon is the great equalizer … I LOVE IT!!!!! BUT …while this approach works in the AG ranks, these guys in the Open division (with the exception of a few) are very consistent across the disciplines. They don’t leave you any room for weakness even if you are exceptional in one area. This is why I have the stipulation I put on myself for racing in this division this year was that I gain speed in the water and with my running. I’ve done these things so now I have to be true to myself and step up (can you tell I’m second guessing and lacking confidence?). Good grief I just need to race and get it over with!!!!
A BIG congrats to our puppy Bailey for graduating from Beginner Level training at PetSmart this week!! Such a smart dog we have!
It's officially official
His graduating class. Can you tell who is the honor student?
Proud mom and her graduateThis week won’t have all that much volume but will be interesting in other ways. Yay! While I do enjoy routine and consistency, especially in training, I’m ready to get out of my comfort zone, break the routine, and get inspired. A that’s just what I’m hoping for this weekend as my wife, son and I travel to Table-Rock State Park to spend the weekend at the 1st ever FCA-Endurance training camp. While the focus will be growing in faith, there will also be a solid dose of training to be done in the mountains. I’m hoping for warm temps so I don’t get too cold on the bike coming down the mountain. The trail running should be awesome and Jonathan has a double run day scheduled which is certainly not the norm for me.
Train well!
Sunday, February 22, 2009
Quick cleanup
Since I'm going to be on the 08 Plasma for at least some of my races this season I decided I better start getting her race ready. Took her to the beauty shop to get her hair tied back nice and neat, ready for action. Evidently the Cd0 of cylindrical objects such as cables is expensive ... and I need every watt I can get. Looking at the front of the bike there is a big difference in the width of the surface area. I didn't take a before picture so you'll just have to take my word for it!
Tied back in a nice pony tail routed between the Garmin cradle and the other computer
From the front it is nice and clean - no cables increasing the surface area.
Saturday, February 21, 2009
Run For Books 8k
It took me awhile this morning to get enthused about heading out for this race. I'd never run an 8k before and wasn't exactly sure of the exact distance in miles (and didn't bother to look it up). Turns out it is 5 miles, well 4.97 miles. This race was to be and a two lap route, each being 4k. It was in the mid-20s, dark and cold, and I was flat-out tired! I got myself to the race site with plenty of time before the start, picked up the packed and headed out for an easy warm up run. I got a little turned around trying to find my way back to the State Library but made it back in time to catch the procession of runners walking to the start line on Senate Street.
1-2-3 and we were off. I guess I started off a little fast because I had the lead for good half mile at which time a guy with the Ritz/Hall Olympic trials look came alongside me. We ran shoulder to shoulder for for the rest of the first mile and then he began pulling away. My Garmin confirmed it, 5:40 for the first mile (didn't feel like it), and the results show that this is the pace he kept for the entire race ... not so much for me! So I guess I started out too fast, but in my defense it was mostly downhill.
Mile two had most of climbing including one short and steep brick-road hill that had you wondering if this was some kind of a sick joke. By the top of this thing there were two thoughts going through my head 1) can't breathe - need more oxygen 2) THIS HURTS!!! Second mile split was 6:17, which would turn out to be my average pace overall.
By the end of mile two the leader had a sizable gap on me and any thoughts of a courageous fight for the win were long gone. Mile 3 was more rollers and brought us back by the start line at 2.5 to start the second lap and then into some of the downhill section. This was a hard mile! The split for this one was 6:22.
Mile 4 included more ofthe downhill section but also the brutal uphill part. This time I knew the hill was coming and knew the recovery section I would have after it, which gave me the confidence to attack it pretty hard. Overall it was a fast mile at 6:12.
Bringing it home I knew I had 2nd place in the bag as no one was in sight behind me. I think this knowledge was a bit of a hinderance as I am one to race off fear instead of fight. This was my slowest mile at 6:26. In the end I came accross the line in 31:14 for an average pace of 6:17. This is the same pace I ran for the 5k last month (which shared much of this course) but I held it out for 3k longer.
After reading Scott and Paul blog about vDot scores I got interested in where I stood on the scale. I don't currently subscribe to pace-based training philosophy but having a quantifiable "score" to mark progress and also the projected races times for given distances (especially marathon) is very intriguing! So before this race I was a 51 and now I'm a 52, so that is progress!
After getting home I let my kids work out who got to keep the trophy and the rest of the swag. They really wanted to be there this morning but it was just too cold. They would have been miserable. Once it warmed up my wife and I took them out for a healthy lunch and then to Finlay park to enjoy the beautiful sunshine.
1-2-3 and we were off. I guess I started off a little fast because I had the lead for good half mile at which time a guy with the Ritz/Hall Olympic trials look came alongside me. We ran shoulder to shoulder for for the rest of the first mile and then he began pulling away. My Garmin confirmed it, 5:40 for the first mile (didn't feel like it), and the results show that this is the pace he kept for the entire race ... not so much for me! So I guess I started out too fast, but in my defense it was mostly downhill.
Mile two had most of climbing including one short and steep brick-road hill that had you wondering if this was some kind of a sick joke. By the top of this thing there were two thoughts going through my head 1) can't breathe - need more oxygen 2) THIS HURTS!!! Second mile split was 6:17, which would turn out to be my average pace overall.
By the end of mile two the leader had a sizable gap on me and any thoughts of a courageous fight for the win were long gone. Mile 3 was more rollers and brought us back by the start line at 2.5 to start the second lap and then into some of the downhill section. This was a hard mile! The split for this one was 6:22.
Mile 4 included more ofthe downhill section but also the brutal uphill part. This time I knew the hill was coming and knew the recovery section I would have after it, which gave me the confidence to attack it pretty hard. Overall it was a fast mile at 6:12.
Bringing it home I knew I had 2nd place in the bag as no one was in sight behind me. I think this knowledge was a bit of a hinderance as I am one to race off fear instead of fight. This was my slowest mile at 6:26. In the end I came accross the line in 31:14 for an average pace of 6:17. This is the same pace I ran for the 5k last month (which shared much of this course) but I held it out for 3k longer.
After reading Scott and Paul blog about vDot scores I got interested in where I stood on the scale. I don't currently subscribe to pace-based training philosophy but having a quantifiable "score" to mark progress and also the projected races times for given distances (especially marathon) is very intriguing! So before this race I was a 51 and now I'm a 52, so that is progress!
After getting home I let my kids work out who got to keep the trophy and the rest of the swag. They really wanted to be there this morning but it was just too cold. They would have been miserable. Once it warmed up my wife and I took them out for a healthy lunch and then to Finlay park to enjoy the beautiful sunshine.
Friday, February 20, 2009
New and newer
Paul Harrell (shop/team owner) contacted me earlier in the week and said that Hindcapie had sent over some samples of tri kits for us to try out as the baseline for our team kits and that he would like me to come try on the apparel and give him feedback. A few teammates have decided to move over to the ranks of the banana sack wearing tri world (common stereotype it seems – not that I’m opposed to Speedos per say) so I’m no longer the sole tri guy on the team. This (along with my nagging for a kit) may or may not have played into the decision to produce the tri kit. Regardless, I am eager to represent Harrell’s on the race course as I believe they are hands-down the best shop in town and have been integral in progression as a triathlete. I wouldn’t even flinch at wearing a blue Speedo with the Harrell’s logo stamped on the arse … but thankfully this is not the route we’re headed with the kits. So here’s the sample kit. This one is size Medium top and bottom. The Large was a little too large and the Medium is nice and snug.
One of the things I really like about the top was that it was full zip. At first I was unsure about this but once I put it on I was digging it. For one it was WAY easier to get on and off then a half zip. And when it’s in the mid 90s with 95% humidity and we’re out on the run at FoF along that stretch with no shade, that zipper will be my new best friend. It’s hard to tell in the picture but the fabric on either side of the center the fabric is a mesh material to allow for max ventilation. While the sample may look rather hot in black (the custom kit will be blue and white I presume), this thing was made for keeping the racer cool. Another aspect of the jersey that I really liked was the design and location of the pockets. They were located on the back of the jersey but not in the center of the back. Instead they were rather narrow and placed on either side of the lower back in the indention area above the hip. This would seem to be an ideal location when thinking about body position in the water and accessibility on the bike. Of all the jerseys I’ve worn, I can honestly say this one felt the best and seemed as if it would be the fastest.
The shorts had an equal amount of emphasis placed on keeping the athlete cool … more so by far than any short I’ve tried. Again hard to see in the picture, but the entire section along the outer quad is a mesh material. The chamois was there but not-there if you know what I mean. And the inside of the front of the chamois was void of seams close to center, which is an absolute must in my book. I once only discovered an “injury” that I sustained during a race to the head honcho after a beam of water made a direct hit in my after-race shower. This left me instantly breathless while dancing around in little circles with tears coming to my eyes. Never again I say … never again. Now the first thing I look for in a short is solid dose of design and engineering around the front of the chamois. Every else about the short seem very good in my opinion. I like a low hip line and full support for the quad seemed perfectly adequate for a long day of racing.
The other new item that showed up yesterday was my new pair of Nike Zoom Skylon II’s. I went with the black and white color scheme instead of the red/silver/white of my other pair. My wife then informed me I am indeed a fashionista dude since black and gray are the in-colors right now (I elegantly paired the back and white shoes with a pair of dark gray speed laces not show here).
On the newer side of things, unfortunately Scott has delayed (yet again) the shipment of Plasma 2 based tri bikes until April. In the words of Paul …
“On the Plasma-----------Scott keeps pushing the bike out so instead of playing the waiting game, I suggest we (or you really), plan on racing the current plasma for the remainder of this year and if and when they come out with the new one we can make the change. I don’t want you to invest too much thought into your bike; you need to stay focused on the training! The current Plasma is a great bike and I think you can have a great season on it. I’ll stay in touch about the new one when I get any new info about it. They are currently saying sometime in April but with the previous push backs I’m a little reluctant to believe them.”
This is one of the reasons I love riding for Paul so much … his main goal is for me to be able to focus on my overall race without having to put a lot of time and worry into my bike setup, mechanical issues, etc. I’m in 100% agreement … the 2008 Plasma served me quite well last season helping me get many age-group podiums and wins and I’m positive it will continue to serve me well this year. No more age-group podiums since I’m racing Open, but maybe I can sneak on the overall podium once or twice :-)
One of the things I really like about the top was that it was full zip. At first I was unsure about this but once I put it on I was digging it. For one it was WAY easier to get on and off then a half zip. And when it’s in the mid 90s with 95% humidity and we’re out on the run at FoF along that stretch with no shade, that zipper will be my new best friend. It’s hard to tell in the picture but the fabric on either side of the center the fabric is a mesh material to allow for max ventilation. While the sample may look rather hot in black (the custom kit will be blue and white I presume), this thing was made for keeping the racer cool. Another aspect of the jersey that I really liked was the design and location of the pockets. They were located on the back of the jersey but not in the center of the back. Instead they were rather narrow and placed on either side of the lower back in the indention area above the hip. This would seem to be an ideal location when thinking about body position in the water and accessibility on the bike. Of all the jerseys I’ve worn, I can honestly say this one felt the best and seemed as if it would be the fastest.
The shorts had an equal amount of emphasis placed on keeping the athlete cool … more so by far than any short I’ve tried. Again hard to see in the picture, but the entire section along the outer quad is a mesh material. The chamois was there but not-there if you know what I mean. And the inside of the front of the chamois was void of seams close to center, which is an absolute must in my book. I once only discovered an “injury” that I sustained during a race to the head honcho after a beam of water made a direct hit in my after-race shower. This left me instantly breathless while dancing around in little circles with tears coming to my eyes. Never again I say … never again. Now the first thing I look for in a short is solid dose of design and engineering around the front of the chamois. Every else about the short seem very good in my opinion. I like a low hip line and full support for the quad seemed perfectly adequate for a long day of racing.
I also tried the skinsuit/trisuit which was almost identical to the separates except it was a single piece. I don’t have any experience racing in these and therefore had nothing to which to compare. It seemed nice, although I personally prefer the two piece setup. Can you really go wrong with something from Big George?
The other new item that showed up yesterday was my new pair of Nike Zoom Skylon II’s. I went with the black and white color scheme instead of the red/silver/white of my other pair. My wife then informed me I am indeed a fashionista dude since black and gray are the in-colors right now (I elegantly paired the back and white shoes with a pair of dark gray speed laces not show here).
On the newer side of things, unfortunately Scott has delayed (yet again) the shipment of Plasma 2 based tri bikes until April. In the words of Paul …
“On the Plasma-----------Scott keeps pushing the bike out so instead of playing the waiting game, I suggest we (or you really), plan on racing the current plasma for the remainder of this year and if and when they come out with the new one we can make the change. I don’t want you to invest too much thought into your bike; you need to stay focused on the training! The current Plasma is a great bike and I think you can have a great season on it. I’ll stay in touch about the new one when I get any new info about it. They are currently saying sometime in April but with the previous push backs I’m a little reluctant to believe them.”
This is one of the reasons I love riding for Paul so much … his main goal is for me to be able to focus on my overall race without having to put a lot of time and worry into my bike setup, mechanical issues, etc. I’m in 100% agreement … the 2008 Plasma served me quite well last season helping me get many age-group podiums and wins and I’m positive it will continue to serve me well this year. No more age-group podiums since I’m racing Open, but maybe I can sneak on the overall podium once or twice :-)
Have a great weekend!!!
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