Do you remember Kristine Concepcion?  Yeah, the total rockstar from the Gasparilla Half-Marathon.  Well, she was at it again but this time in a half-iron distance triathlon.  Check out her places in the Age Group as she goes from the water to the bike to the run.  She had a plan, and she executed it to perfection. I can read Kristie's blog all day long because she is full of fire and inspiration.  She is a competitor but knows how to balance life as well.  I have learned quite a few things from her over the course of the past year that I will be applying to my half-iron distance race in two weeks. Thank you Kristine for letting me use your race report again.  Please keep on inspiring and smiling.  
Gator bling i just realized that i really dread writing up race reports because i’m not sure where to begin, so i’ll stick with my “keeping it simple” approach and start with a quick rundown of saturday and then move on to race day stuff. this was my first 70.3 race so it was all new to me so to speak. on saturday we made the hour drive to sarasota and went straight to the running store to register. that went very smoothly and as soon as we were done with that, we headed to our hotel to check in. once we got settled in, we hit the nearest supermarket, Albertson’s (not one of my faves but it worked out fine). i think we were the youngest one’s in the entire store. we picked up a few things to eat, went back to the hotel and ate. i ate about 1/4 of the j-man’s turkey sub and then 4 small peanut butter cookies. i felt like an overstuffed shamu. once we got done feeding our faces, we headed to the race site to drop off Mandy (the badass q-roo) for her sleep over. you could rack your bike anywhere, first come, first served, which i thought was pretty cool. as always, it was tough leaving Mandy behind and after tucking her in a couple of different places, i finally found the perfect spot for her and got her all settled in for the night. we went back to the hotel for the rest of the evening/night …or so i thought. around 8:30pm as i was gathering up stuff for the next morning, i realized that i had forgotten something very important and had a meltdown for a split second. i may or may not have forgotten my TRANSITION BAG with my wetsuit, goggles, and bike shoes!!! yeah, some pretty important things. dumbass move on my part! first thing i said, FML! second thing, we gotta go back home now. first let me say, i am married to a man who is nothing short of a saint and second, thank goodness we don’t live that far away. i know you are wondering how the hell did i forget to bring my transition bag and the only thing i can say is i thought the j-man grabbed it. it was completely my bad and all the way home that night i was so pissed off at myself but i decided that i wasn’t going to allow this to mess with my head and to just let it go, so i forgot all about it. we got home, i grabbed the bag and we headed back to our hotel. i was in bed by 10:45pm. perfect! plenty of time to sleep and sleep i did until the alarm went off at 5am. 5am race morning: my nutrition strategy was very simple. i took what i did in october at the 140.6 and divided it by 2. got that? sounds too easy, right? well it is and it worked once again to perfection. in a nutshell, for breakfast i ate fig newtons and cheddar cheese, on the bike i ate 2 and a half powerbars and 2 powergels, i also drank 2 aero-bottles of water and 1 bottle of powerade and nuun mixed. on the run, one hammer gel that i grabbed on the course and water at every water station (at each mile).  those of you who have been reading my blog since the early days and who have known me for years, know that i hate to complicate training and nutrition.  personally, for me, it just isn’t necessary and it takes the fun out of the whole experience.

the swim: 1.2 miles – 40:06 – 6/8 AG

Untitled 0 00 03-11i’m the one with my arm out of the water

it was wetsuit legal but i saw some big boys who had enough natural insulation and opted for no wetsuit. more power to them but i’m taking advantage of more buoyancy when i can.  the swim started in 2 waves. men first and then 30 seconds later, the women. it took me a good quarter mile to feel comfortable, settle down, and get my breathing right. once i did, it was like i was in the pool, except when i got kicked in the ear. other than that, the swim was good and i was 5 minutes faster than my first 1.2 mile loop at the great floridian, so i guess i’m getting a little faster.

T1: 3:03 – 5/8 AG

the bike: 56 miles – 2:48:12 – 3/8 AG

Bike finishmy favorite part, the biking! not much to say about the bike except that it was flat and fast. great roads with very little debris. hit some head wind early on for about the first 25 miles then got some good push coming back. chicked a lot of boys out there in the last 10 miles who passed me early on. it’s all about pace and riding smart.

T2 – not recorded in the race results.

the run: 13.1 miles – 1:40:30 – 1/8 AG

Untitled 0 00 19-07 i was mentally prepared for the heat and obviously, physically prepared too. my strategy going into the run was to use each and every water station …grab 2 cups, 1 cup of water on my head and the other to drink. i was surprised that i felt as strong as i did and this was good and bad. the way i calculated my projected finishing time put me at best 5:30 and at worst 6 hours so the bad part was that the j-man was nowhere to be found at the end to video the good part which was my 5:11:50 finishing time.  i finished 2nd in my age group and i was very happy with that. thanks for reading and i leave you with a video from the race …enjoy!
if you’d like to see the official race results, you can go HERE. much love and peace out!
 
Published in Race Reports
Tuesday, 08 March 2011 13:06

Reviewing February and the YTD

Before we review my February and YTD numbers I want to announce the winner of the Tri-Clips Giveaway.  The winner was chosen through Random.org.  There were a total of 62 entries and the interweb chose #2.  #2 belonged to Nora of Mamarunsbarefoot.  Nora email me at This email address is being protected from spambots. You need JavaScript enabled to view it. with your address and I will get it over to the fine people of Tri-Clips and get you your winnings.  Congratulations. ============================= We are a week into March and about three weeks away from 70.3 Oceanside and I took a look back at what has happened in February and what has happened this year, plus what I posted in my first post back in May 2010.  It has been a revelation of sorts to see how I have progressed from my first post to today. My training has been spot on and I feel ready to tackle this half-ironman that I don't know what to do with myself.  These next three weeks are going to be wonderful and difficult at the same time.  Tapering can bring with it madness because I am not out there pounding the pavement or making a splash to the point of pushing my body to the edge but instead letting it recover and heal in time for this race. This is my 'A' race for the beginning of 2011.  I have been contemplating racing 70.3 Austin in October but I also want to qualify for Boston in 2012.  Can it all be done?  I think so but I have to set my priorities before I just push forward into it all.  The priority is California and seeing how well I do there.  I hope you noticed that I said how WELL I do and not how I do.  I don't plan on just completing this race.  I have a time goal in my mind and I am going to do everything I can to get there. What is that time?  I won't tell, but if you follow me you can probably get a ballpark number of what I am looking to finish in. That is the racing part of this site, but as for the training let's just say it has been spot on.  I have missed only 1 scheduled session since 2011 started and when 2011 started Coach went into 'I am going to break you' mode.  She pushed my times faster and faster.  She pushed my distances farther and farther.  It seemed that the edge of the table never showed up until a horrendous 14 mile run. After that run the training moved back to aerobic capacity running and biking.  The swim kept up a good pace of speed and endurance and I have enjoyed my time in the pool more thanks to Greg Larsen.  I met Greg at the Stonebridge Ranch Half-Marathon in person for the first time but we had been tweeting back and forth prior. Greg is a great athlete but more importantly he is a great person and great dad. February Numbers:

Swim: 33,950 yards in 13:19:32 for a pace of 2:21.  These paces include rest time and I can say with pure joy that my times per 100y have gone from 2:15/100y to 1:50/100y through the training.

Bike: I rode 478.74 miles over 27:34:56 for a pace of 17.36 mph.  I was able to get outside toward the end of February and do some long rides at Texas Motor Speedway to really find my bike legs.  I also borrowed Zipp 404s from my friend Juan and that gave me a tremendous boost in speed.

 

[caption id="attachment_1203" align="aligncenter" width="300" caption="El Diablo with Team Speed Weaponry 404s on it....can you see my name on the frame?"][/caption]

Run: I ran 129 miles over 17:51:52 for a pace of 8:20/mile.  It was over the course of the last two weeks of February that my times went above 8:00/mile but my legs feel very fresh right now.

YTD

Swim: 71,100 yards in 28:06:34 giving me a pace of 2:22/100y

Bike: 901.8 miles in 52:47:14 giving me a pace of 17.08 mph

Run: 249.2 miles in 33:57:41 giving me a pace of 8:10/mile

Total time training for the year: 114:51:29 or an average of 14:21:26/week.   Life is not all about training though and I have been taking pictures of life all around me.  I am going to post the one picture that characterizes the month it was taken in. I hope you enjoy these pictures as much as I enjoy looking at them.  

 

[caption id="attachment_1177" align="aligncenter" width="300" caption="January's Theme - The Dawn of a New Year, New Day, New You"][/caption]   [caption id="attachment_1178" align="aligncenter" width="300" caption="February - It may be dark for a bit, but the sun will shine again"][/caption]  
Published in Train
Thursday, 17 March 2011 13:11

A Day In The Life Of CTER.....In Pictures

Today is normally reserved for The Athlete's Plate but I decided to postpone it by one week to present to you this great idea. Recently JM over at Caution: Redhead Running posted a day in her life.  I commented on it and she said that I should do one as well. Not one to back down from challenges I decided to make Monday the day I took photos of a day of my life.  Monday also happened to be the day that I swam 3,500 yards or 2 miles and managed to do it in 1 hour and 5 minutes.  This was a breakthrough day in my training and I am now very happy to have captured this day in pictures. But before  we get to the photos I want to thank Beth over at Shut Up and Run for posting about the Fitbloggers Conference.  As soon as I was done reading I sent in my application for a partial scholarship and within an hour I had a reply email that I had been awarded the partial scholarship.  So I will be going to Boulder, Colorado in June to attend this great event and I couldn't be happier.  There will be photos and videos from the conference for sure. So without further delay here is my day in pictures: [caption id="attachment_1387" align="aligncenter" width="305" caption="Wake Up and Time to have breakfast #1"][/caption]   [caption id="attachment_1388" align="aligncenter" width="305" caption="Breakfast #1 - Ezekial Sesame Bread Toasted, 1/2 banana sliced on top of chocolate peanut butter with 8oz of coffee and 16oz of water"][/caption]   [caption id="attachment_1389" align="aligncenter" width="305" caption="Gym #1 for a 3500 yard swim done in....."][/caption]   [caption id="attachment_1390" align="aligncenter" width="305" caption="....1 hour 5 minutes equated to 1 hour 18 minutes for 2.4 miles"][/caption]   [caption id="attachment_1391" align="aligncenter" width="305" caption="Back Home for Breakfast #2 of Granola, Greek Yogurt, 1/2 sliced banana, blueberries, blackberries, 8oz decaf, 8oz oj, 16oz water"][/caption]   [caption id="attachment_1392" align="aligncenter" width="305" caption="Gym #2 for strength and core after dropping Chico off at school & wishing my wife a great day"][/caption]   [caption id="attachment_1393" align="aligncenter" width="305" caption="After a morning of sales calls, quotes and lead generation it's lunch time of polenta, tamarind tempeh and sweet potatoes."][/caption]   [caption id="attachment_1397" align="aligncenter" width="305" caption="Afternoon snack of homemade fig bars."][/caption]

 

[caption id="attachment_1394" align="aligncenter" width="305" caption="After an afternoon of follow-up calls, putting out fires it's time to go home and this is the temp. Windows are rolled down as I drive down Hwy 183"][/caption]   [caption id="attachment_1395" align="aligncenter" width="305" caption="Stopped at grocery store to pick up Ezekiel English Muffins for dinner and walked out with more than that. Typical."][/caption] [caption id="attachment_1396" align="aligncenter" width="305" caption="Dinner of a quinoa burger with arugula and tomato on Ezekiel English Muffin. Side of roasted sweet potato fries and a spinach/black bean salad with Karen at the dinner table."][/caption]   [caption id="attachment_1399" align="aligncenter" width="305" caption="Play with my dog Ginga (pronounced Ginger with a NY accent) for a bit before reading blogs."][/caption]   [caption id="attachment_1398" align="aligncenter" width="305" caption="Dessert of Date/Fig/Walnut Bread topped with Peanut Butter and Dark Chocolate Chips with tea"][/caption]

 

[caption id="attachment_1400" align="aligncenter" width="205" caption="A little more playing with Ginga and watching TV with Karen from 9-10p when it is time for bed."][/caption]

 

 

What does your day typically look like?

Published in Train
Wednesday, 09 February 2011 09:00

Swimming Product Reviews

I have been spending a lot of time in the water lately and it certainly has paid off.  When I first started training for the 70.3 California I would say, kindly, that I was a train wreck.  Legs were hanging low, I wasn't catching or pulling, I was trying to muscle my way through the water.  I would be gassed after about 25 yards.  Lots of time in the water has improved my 100 yard times from 2:05/100y to 1:50/100y consistently.  Yesterday I had a swim training session and I swam 4x150 in an average of 2:37 and while I was breathing heavy I was not gassed.  All of this swimming has had me trying different equipment and I believe I have finally landed on two products that will help me in California.  Now one will certainly be helpful in the water and the other will be under my wetsuit but will help during my swim training and then on the bike and run during the event.

TYR NEST PRO NANO

Goggles are a necessity, but not all goggles are made the same.  I have gone through about 6 pairs of goggles in less than a year.  Some of them I lost and others I just did not like the way they sat on my face.  They had pressure points that were uncomfortable, some let in quit a bit of water no matter how much I attempted to adjust them.  One day though while picking up my race packet for the Bold in the Cold 15K I found the pair that will end my search. [caption id="attachment_628" align="alignleft" width="290" caption="TYR Nest Pro Nano"][/caption] I landed on the TYR Nest Pro.  I don't know what attracted me to them (maybe it was price) but I am glad I picked them up. According to the TYRwebsite the TYR Nest Pro is a performance goggle that transcends traditional design. Inspired by the unique bird nest architectural design of Beijing's main stadium for 2008, the structural elements of the Nest Pro's™ frame create a unique grid-like effect, similar to the way a bird's nest is intertwined for support. The Nano features a more compact frame and smaller gaskets to fit smaller faces and children. I will say that these goggles are the most comfortable pair I have owned and I have had no issues with them outside of one moment of fog, otherwise these have performed the best.  Not only is my vision clear and there is no leakage but the gaskets are easy on the face.  Other goggles I have used have left such deep impressions on my face that there was no mistaking the fact that I was swimming.  Now when I get out of the water there are no pressure marks. With no fog, comfortable fit on my face and excellent vision lines these will be with me at 70.3 California.  I like these so much that I have a case for them so that I don't lose them and I will always know where they are. For those of you concerned with matching your goggles to your wetsuit or swim attire they come in three colors including white metallic, titanium blue metallic, and my choice of  solar silver metallic. You can buy them from the TYR website at a price of $24.00 and I will say that they are worth every penny.

TRINITY MULTI-SPORT 

VIRTUOSO MEN'S RACING TRI SHORTS

[caption id="attachment_631" align="alignleft" width="158" caption="Trinity Multi-Sport Tri Shorts"][/caption]

I won these shorts from KC over at 140 Point 6 Miles of ... Awesome!!  and it might be the best giveaway I have won.  I was attracted to these shorts on the Trinity Multi-Sport website originally because of the colors.  I am a big fan of black and red when it comes to my tri gear.  As I started to read about these shorts I found the following 3 points speaking directly to me:

- Ultra chlorine resistant   - Moulds to the body without constriction, allowing freedom of movement - Comfortable silicone leg grippers

I have multiple pairs of tri shorts and they typically end up looking very thin after about 2-3 months in the pool.  Then a couple of them have leg grippers that feel like they are pulling the hair out of your legs as they move, and then some others seem to be fitted to somebody else and not me.  So I quickly ordered these shorts and could not wait for them to arrive.

Dealing with Mike over at Trinity was such a pleasure.  We exchanged a few emails to make sure that I got the right size and when they showed up they were perfect.

I have to say that the points above were 100% accurate.  These shorts fit perfectly and I don't have any issues with the leg grippers and it moulds to my body perefectly.  As a matter of fact in their debut I put them through the ringer.  I swam 2500y in the pool, then rode my bike for 3.5 hours (53+ miles) and then out for a 30 minute run (3.86 miles) and not once did I have an issue with the shorts.  They were smooth in the water.  They provided the right amount of padding on the bike.  They did not slip one bit during the run.

I took them to the pool again yesterday and throughout the 3200y of the swim I never noticed the shorts.  With other pairs I have known that they were there as the grippers would pull and they just never sat right on my body.

I will be shopping on the Trinity Multi-Sport site for some tops and they sell a body suit as well.  And because I know the secret to getting 25% off the costs will be lower than what is on the site.  If you want the secret sign up for their newsletter.

Other points of note for these shorts:

- Italian world leading fabric technology - 80% Polyamide, 20% Elastane (Lycra) - This 4 way elastic fabric fully embraces the body parts under stress giving an excellent fit. - Ideal in reducing the vibration of the muscles under stress, hence improving the overall performance of athletes. - Resistant to UV Rays (UPF 50+), abrasion, pilling, and heavy use - strong comfortable drawstring if needed - Superroubaix anti-microbial, soft shammie to keep you comfortable on the bike - Trinity logo inked into fabric so it never fades

I think I am ready for the 70.3 Ironman California in terms of clothing and as we all know if you don't look good you will not feel good.

Published in Product Reviews
Tuesday, 11 January 2011 02:29

Neti-Pot?????

Some of you who watch Cougar Town will remember the neti-pot episode.  Maybe you don't watch the show, neither do I, but maybe you read Allison's blog post about the neti-pot?  My wife is using the neti so much that she now refers to it as Ned.  So when I hear I have a date with Ned I don't even blink.

Why is this coming up?  Well today I had a 3000y swim session planned.  I went to the gym and looked into the pool and it was empty.  Great sight considering the start of the new year.  I changed quickly and headed to the pool.  Looking through my sandwich bag at my training session I noticed that the last 5x100 were to be done with breathing every 3 strokes.  I am a breathe to one side on each stroke kind of guy so this was going to be a test.

Well, what is life if we don't continually test ourselves right?  I took that in stride and decided to add in flip turns.  Flip turns and I are like oil and water....we don't go well together.  I have had the theory that I won't be flipping in the open water so why learn right.  Well, Allison posted about that same thing just recently and Patrick and Kovas chimed in with rational reasons as to why we should do flip turns.
(BTW - Patrick has a site called Endurance Athletes Project that you need to go to after you finish reading this.  Or go to the Facebook page.)

Anyway with that in mind I decided I was going to do flip-turns today.  I did my 300y warm-up and wasn't ready so I didn't do one.  I had a 300y swim that was 150y RT/LT and 150 swim and I decided that here is when I was going to do my first.  My first, as they say, will never be forgotten.  I went over and saw the sky, the floor, the top of the water, the lane marker, the rush of water up my nose and my hand on the bottom of the pool.  If that wasn't enough I felt the pain in my foot from smacking the wall.  Epic failure.  It was at that point that I chose to not fail again.  I decided that I wasn't going to do it in the shorter end if I had touched the bottom of the deeper end.  Safety here.

I flipped, and I flopped but I did not fall down.  I flipped again and again and again.  Sometimes great, sometimes not so great.  I was swallowing water, I was having water flush up my nose but I was not going to quit.  There is no can't in my vocabulary.

It was now time for the 5x100 with breathing every 3 strokes.  I went through it in my mind during my 1 minute rest interval.  I was nervous about the breathing because I would have my face buried for longer than normal but again I was not going to not try.  If I couldn't do it then so be it but it would not be from a lack of effort.

Here we go:  breathe, 3 strokes, breathe, 3 strokes, breathe......here comes the wall.....flip turn and back...breathe, 3 strokes, breathe and on this went for the 500 yards.

What a huge success and with each stroke I gained more and more confidence.  With each flip I got stronger and stronger in my mind that I could do it.

SUCCESS

That was until I was getting changed to go to the gym for a strength and core session.  As I was changing.....here came the pool.  Flooding out of my nose at a pace that the Colorado River would be jealous of.  It was just flowing like a river.

I did not keep me down though because for crying out loud I flip turned and breathed every three strokes.
Published in Train
Tuesday, 17 January 2012 13:08

Ironman Texas Training - Week #4 VLOG

Week #4 of training is in the books and the week had a few successes.  I was able to swim the 1,000 yard TT at a pace of 1:45/100y and the beauty was that I swam 1,050 yards at that pace.  I am very excited about that and think that I can still go lower than that to probably 1:42 per 100 yards. In addition to the success on the swim I have been working hard on pacing for both 70.3 Puerto Rico and for Ironman Texas.  Taking in a bunch of advice about not starting to fast and being prepared to walk I have been training to do just that.  I am setting out on my runs that are short at :15 slower than my goal pace for Puerto Rico.  If it is a longer run than I am going out at :30 slower than my goal pace for Texas.  Once I hit a heart rate of 160 I bring the pace back down so that my heart rate slows.  The benefits are evident as I'm running right at the target pace for both races when the run is done. My legs feel good and as of today I still have all of my brain cells.  The week coming up is going to test that notion but I'm ready to become the Athlete I Want To Be.  The bricks in that wall are starting to stack and it is strong.

How Is Your Training Coming Along?

 
Published in Train
Thursday, 16 September 2010 14:12

New Page Added to Baha703Ironman.com

I have added a new tab (page) to my blog and this one concerns recipes.  I plan on updating this page on a weekly basis on Thursday mornings.  I will be removing the week's previous recipe so if you want to get that recipe because you missed it please send an email to This email address is being protected from spambots. You need JavaScript enabled to view it. with the subject of recipe and you will receive the recipe in your inbox as soon as I can get to it.

I will be leaving the dish name on the page for 13 weeks (quarterly - to match the seasons) so you can always ask for the recipe you missed going 13 weeks back.

These recipes will be healthy and nutritious but tasteful as well.  I will let you know if I tried them out before posting them by providing my opinion at the bottom of the recipe.  I may post the recipe prior to trying it so be sure to check back often for my opinion and also please leave comments on the recipes if you decide to go ahead and try to make them yourself.

Here is a link to the newest page on baha703ironman.com ---  Recipes

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Training for this week has been going great as it has been almost all pool work.  As a readed of my blog you know that swimming was the one thing that I dreaded most but it was mostly out of the fact that I wasn't training properly.  With Coach C on board I have changed my attitude toward the swim and now love it.  It has become like any other challenge in my life.....stare it down and beat it and turn it into a strength.

So this week I swam on Monday and Wednesday and have another swim session today that I can't wait to get to.

Monday consisted of Long Swim and Short Swim at T-Pace.  The set was a warm-up then 4x300 at T-Pace with a :30 RI followed by a 50y kick and then a 4x150 at T-Pace with :30 RI.  This was tough as getting in 1200 yards with no rest followed by kicking and then 600 yards with no rest is not the easiest thing for me to do but I completed the set and felt great afterwards.

Wednesday was a whole new session and I loved it.  The session was a series of fast 100s.  I was scheduled to do 3 sets of 5x100 with 50 kick with a :30 RI in between all of the reps.  My first set was very fast as I was 3:30.42 to 3:46.04 with each 50 kick coming out to about 2:00 so each 100 was 1:30 to 1:46 on average.  The second set was slower at 3:42.65 to 3:48.55.  Not terrible but slower.  The third set started out very slowe but got much faster as I went on.  Times ranged from 3:40.38 to 3:52.60 with the slowest time being the first rep. 

I was then to swim my fastest 100 and I swam it at 1:43.42.  It wasn't my fastest as I know I did one 100y rep in 1:40 and probably faster in that first set.

After that I was to cool down with a 300 and wound up swimming that in 6:27.32 which is pretty good for a cool down and after having swam so much.

Today's set is a much different set then ever before as well.  Lots of 300s using the aids (pull bouy, paddles, fins) at a moderate pace.  I am excited for it and can't wait to head to the pool later today.
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Personal information:
Karen got a job this week and we are very excited about it.  This is certainly a stress relief for us.  I am so happy for her and so proud of her for handling her unemployement graciously.

The company is alive.  The name is Honu Way To Live, LLC.   The Honu is another term for turtle and I became enamored with them when I was in Hawaii a few years ago.  I am ready to launch my marketing objectives and start signing up athletes but the company does have cash in it.  I deposited some money into the accounts and thus we are up and running.

In addition to Honu Way To Live, LLC I have become an AdvoCare distributor.  This is a product that has great synergy with my company.  The products I am selling are helpful for nutrition and fitness with shakes and vitamins, etc.  You can place an order here:     AdvoCare
Published in Uncategorized
Wednesday, 08 September 2010 20:36

Hard Work Pays Off Multiple Times

IIt takes a lot of hard work and sacrifice to make it in this life and that holds true for everything you do.  Whether you are starting your own business, working in a corporation or training for a triathlon the results you get are from the hours and days of hard work that you put in.
Today I began to see the fruits of my hard work in the pool.  This week is a time trial week for me where I am going all out to push myself to the next level.  This morning had me scheduled for a 1,000 yard swim time trial.  My goal was really to make sure that I could complete the 1,000 yards because I had not done that previously.  That goal may have stuck with me for too long during my swim because I finished at 20:57.35.  That time puts me at 2:05/100 yards.  Not horrible considering it was 1,000 yards but :15/100yards slower then the time I just put up in the Old College Tri.

I asked Coach C if I could do the time trial again on Friday as I know I can go faster.  I didn't feel like I really pushed myself until the last 250 yards.  I felt strong and felt like I could swim for a longer time then the 1,000 yards which is great for my confidence heading into the Toyota US Open Olympic Distance Triathlon where I will have to swim 1,500 meters.

Coach gave me the greenlight to do the swim again on Friday even though it is an off day.  I am going into Friday with the mind set that I don't care if I am too tired to finish the 1,000 yards I am leaving it all in the pool.  I want to get back down to that 1:50/100 yard time as I had in the 250 yard race.  In order to get to 1:50/100 yards I have to complete the 1,000 yards in 18:25.  That is a 2 minute and 30 second decrease but over the course of 20 laps we are talking about :15/lap.  Not unrealistic and a challenge that I am looking forward to.

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Changes to my blog have been occuring with regularity lately.  I am trying to get the blog to look more professional and to attract more people to it so that they can read how and everyday person can work and train and live a life while still accomplishing the feat of becoming an Ironman.  One Dream, One Goal, Hard Work is my new motto for this Ironman.

Here are the new tabs at the top of the page:
Race Results - 2010
Videos
Photos
Resources
Interviews - this is coming soon as I send out interviews to Ironman finishers.

In addition to these tabs keep coming back as you will see the launch of my new business which is going to turn couch potatoes into marathon and half-marathon finishers.

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More changes involve Karen and I becoming AdvoCare distributors.

AdvoCare is a premier health and wellness company offering world-class energy, weight-loss, nutrition, and sports performance products along with a rewarding business opportunity.

This business will coincide extremely well with new company as the athletes that I am training will now have the ability and access to products that will help their sports performance.

I am excited about this venture as well as my new company, which by the way is being called Honu Way To Live.  Honu will have a facebook page, a tab on the 70.3 California Blog, and other resources for you to access.

You may be asking yourself what does that name mean.  Well Honu is another word for turtle.  I fell in love with the honu while in Hawaii about 3 years ago and have been fascinated by them.  They carry the weight of the world on their shoulders, are considered to be good luck and for me it is about efficiency and not speed.

Getting things done right the first time will be much faster then having to continually repeat the feat and wasting time and money.

A lot of exciting changes going on right now and I can't wait to let the world know about them.

ONE DREAM, ONE GOAL, HARD WORK
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Ever since my swim yesterday my training has been on a roll.  The swim while tough was tremendous b/c I proved to myself that I have the endurance right now to do that type of swimming for that length of time and distance.

Yesterday's core/strength was even better.  I was looking to do a perfect workout yesterday after I got started on the treadmill.  I ran for 30 minutes to warm-up and it felt great.  My peak HR was 138 and my avg HR was 128.  I never felt like it was hard or that I wanted to just jump off the treadmill.  I was actually very comfortable at my pace and was running close to an 11:00 min/mile which is decent for being in that HR Zone.

Once I finished that and did the first workout for my legs (leg extensions) and moved onto leg curls and then leg press and manged to do 15 reps of each at the weight level which is closer to 65% of my 1 rep max I started thinking I could have a perfect training session.  For me a perfect session would be one in which I did 15 reps of every excercise.  I felt strong and then broke down the excercises into two sets of 7 and 8 reps so psychologically I could do it.  I got this idea partially from my swimming, but then was reinforced after reading an article on Daily Triathlon about Chad Soileau. 

Mr Soileau used to weight 464 lbs and decided to have gastric bypass surgery and had a bucket list with completing an Ironman on it.  During his training he said he would break everything down into achievable goals so that he could keep going.  It reminded me of my swim and thus I used it to get through the strength training yesterday as well.

I managed to do everything for 2 sets of 15 reps except for the bench press in which I got 12.  I almost went back and did another 3, but that would not have qualified.  In the end though I now have a new goal to reach for and that is the perfect strength session.  If I can get through a session perfectly I can then push the weight up 5-10 lbs on each excercise knowing that I have the strength to do more weight and thus allow me to get stronger at all three disciplines sine the weight training is triathlon specific.

Coming off a great swim and an even better strength session I was ready for my ride this morning.  As has become routine Robert arrived at my house to start our 1 hour ride in Z2 at 6:00am.  Slightly later then the 4:45am swim-wakeup call.  I told myself that I wanted to have a better ride then Tuesday and keep the momentum going.

Lo and behold I was spot on.  Today's right was great.  We hit some hills and some nice flats where we could pick up some speed.  Overall we wound up going 17.64 miles at an average speed of 17.1.  My avg HR was 143.  Compared to Tuesday's ride of 16.54 miles at an average speed of 16.7 today was much better.  On Tuesday my avg HR was 139 but I never felt like I was pushing the HR Z2.  I felt like I was coasting through much of the ride.  Today I was working and it shows in that the Garmin calculated a 913 calorie loss compared to 834 on Tuesdy.

After the 1 hour ride we had a 15 minute easy run.  Today the pace was 10:53 that covered 1.38 miles with an avg HR of 146.  Tuesday was at a pace of 11:03 that covered 1.36 miles and an avg HR of 143.  The runs were not much different but that means that I'm getting stronger b/c I was much better on the bike and so overall today was a better brick then Tuesday and this leads me to keeping this up for Saturday's long ride and run.

Saturday will consist of 2 hours in Z2 followed by a 15 minute run.  Sunday is 1850 yards of swimming followed by an 8 mile run.  I am so looking forward to pushing my distances this weekend.  I know I can do it all but having to prove it is another thing and this weekend I will get to prove it.
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Personal Notes:
Yesterday was a really great day personally.  Outside of work which has been a bear lately my time spent with Jackson was terrific.  I take him to daycare on Mon/Wed and so yesterday after the swim I came home and watched some boob-tube with him.  We killed about 30 minutes then off to the 'Green Machine' for a ride to school.  He calls my Xterra the Green Machine.  Reminds me of the Hulk and I like that.

On the way to daycare I usually sing a silly song to him about going to school.  Yesterday I wasn't singing it and he said to me that he would like to have me sing.  So I did andwe laughed from that point all the way to the front door of the daycare.

After work on Wednesday we spend time together while Karen goes to train for her marathon, which she is doing awesome at.  So Jackson and I had dinner and then it was pool time.  At first I was apprehensive about getting in the water again, since I had just swam 2200 yards that morning but decided to get in with him.

We fooled around the whole time and I'm so proud of the fact that he is no longer afraid of the water.  he goes under, he swims across the pool and he has a great time in the water.  So much so that he now wants me to throw him across the pool.  He goes under and pops back up yelling.....'I'm OK, I'm OK!'  Hilarious and a great time.

Maybe the great time I had with Jackson led to a great workout at the gym for me.  I'm not sure but I do know that he and I had fun together swimming in the pool.

Stay tuned for my updates on the long workouts on Saturday and Sunday.
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Wednesday, 02 June 2010 13:35

Threshold Swim

Today's workout consisted of a threshold swim.  Essentially what this is is a swim that you go as far as you can as fast as you can.  Coach C wanted me in the Z4 range for my HR which is essentially 148-167 or breathing rather heavy.

So I did my 100 yard warm-up which is always harder then any other part of the swim.  Just getting the muscles used to the movement and the body ready for the water.  Most of all get the brain ready to swim for an hour.  I believe that at the race on Saturday I'm going to get in the water and do at least 2x50 to warm-up prior to the swim.  Get the body ready to move and the head ready to swim.

I checked my HR after the 100 and it was around 120.  I took a deep breathe and waited about 1 minute and took my HR again and it was 108.  I was ready to do my threshold swim.

I started out and had my body moving.  I was gliding.  I was kicking on the breathes, I was turning around smoothly.  I was actually swimming very efficiently and it felt great.  I checked my watch after 200 yards as I was turning and I was at 3m09s.  I was doing awesome.  I kept on going and pushing and could feel my HR moving higher but I was still very efficient.  I got to 400 around the 8 minute mark and just pushed myself to get the next 100 in.  I thought I was going to stop after 400 but I kept going and finished with 500 yards in 10m25sec.  I wound up with a pace 2:05/100y.  That is great for me and as the distance got longer I probably got slower so I feel like I can do a great job at the Grapevine Tri this weekend.

My HR after I was done and stopped to breathe and find my pulse (about 30 seconds) was at 138 which is still Z3 but because it had come down I have to think that I was in the 145-150 range prior to that.


I will be able to better gauge my HR in the pool after today since I bought a Timex Ironman Road Trainer.  This watch is capable of being used in the pool with a HRM.  I'm psyched b/c I really want to see how hard I can push myself in the water, especially in the OWS.

Being able to do 500 straight with no rest has boosted my confidence in my swimming, and every time I step in the pool my confidence grows.  Getting confident with my swimming is going to lead me to faster times in my overall time b/c once I translate the swim confidence to the bike and run I will be going harder and faster then ever.

I don't have any swims planned until the triathlon but I really can't wait to get into the Open Water again and push myself to complete that 600 yards and prove to myself that I am fully capable of doing it.

I can't wait to see a picture of me like this:

Now off to the grind of work until my evening meal (Man's Day) with my step-son and then off to the gym for a strength/core workout.
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