Great Winter Workouts

Not everyone can be a NINJA and running in the single digits may not seem fun. But as the temperatures return to normal, getting outside is that much easier, even when there is snow on the ground. A few years ago, you would have never caught me running during the winter and the only thing I thought about when it snowed was hitting the mountain. Don’t get me wrong, I still love to snowboard but I have found there are many other ways to enjoy the snow.

Yak-Trax
When I was introduced to Yak-Trax it was a life changer. These little contraptions allow you to run in snow and ice without the slightest hesitation. They easily slip on to your shoes and off you go. If running isn’t your thing, they work equally well for walking. The company makes two different kinds but I have found that you can use the walking ones for running and they cost $10 less. So if you are hesitant to get out and run in the snow, I can tell you a pair of Yak-Trax will change your mind.



Snowshoes
Last year was my first snowshoe experience. When the snow gets a little too deep for running or you want to get off the road and explore, snowshoeing is the way to go. This is a great way to get some cardio exercise during the long cold months and if you are extreme, can lead to some amazing hikes and stories for years to come.

View from Schweitzer Mountain

Tiffany and Natalie enjoying our snowshoe adventure.

Our group before the infamous Schweitzer climb.

Climbing to the top of Schweitzer Mountain...Up the FACE!!!

I have read about running with snowshoes and hope to give it a chance this year. I am not sure how it will go or if I will look like the guy walking around with flippers at your local pool but it should be fun to try.

Skate Skiing
Now I have only skate skied twice in the past and all I can say is that I sucked at it, but had a blast. This is another way to get out and enjoy what the Pacific Northwest has to offer. Now I am currently trying to find some used ones because, well I am so bad I do not deserve new skis. The awesome people down at Fitness Fanatics, can rent you gear if you want to give it a shot.

Skate Skiing up on Mount Spokane

So if you are tired of being stuck in the house all winter long and want to get out side and enjoy the outdoors. May I suggest giving one of these a try.

Civilian or NINJA?

Civilian or NINJA?

There are two kinds of people in the world, civilians and NINJAS. If running on a treadmill sounds like the absolute worst thing in the entire world, then you might be a NINJA. If freezing temperatures can’t keep you from running outside, then you might be a NINJA. Now if it is in the single digits and you have a run scheduled and you are still going to run outside no matter what, then you ARE a NINJA.

Civilians!

NINJAS!!!

As you can see from the picture, as we transform into NINJAS very little skin is showing and our hands all but disappear. This really helps when trying to hide from the evil enemy...COLD!

Jessi and I put our NINJA skills to the test. We were not quite sure what level NINJA was going to be required in order to complete our run but we were ready to go. With the temperatures hovering around 8 degrees, we headed out for our run. The civilians driving in cars probably thought we were crazy people, having no idea that NINJAS aren’t really bothered by the cold.

This run was nothing like our last crazy winter run, before we became NINJAS, and absolutely froze our arses off.

As you can see, not very NINJA like.

With multiple layers on and our faces covered, we left the house and had a great 40+ minute run. At one point I can actually say I was warm and didn’t even notice the cold, but once again because we are NINJAS. It was a great run and I challenge anyone who thinks they are NINJA enough, running in this weather is very possible and can actually be enjoyable.

Golf in December

Today we played golf. I know that it is absolutely freezing outside and there is no way you would be playing golf. There are also some of you who would NEVER play golf EVER, but in this game of golf we did not swing clubs trying to break out the windows in an SUV... I mean to hit little white golf balls.

The goal of golf today was the same, try and get the lowest score possible. In our game of golf, we take the total time it takes to swim a certain distance and add the number of strokes it takes to swim said distance. In the case of today’s workout, we had to swim 20x50 yards on the 1:00. And if that wasn’t hard enough, we then needed to add the stroke count to the time it took to swim.

I will have to say that trying to get under par (72) was a challenge. As I was slowly running out of oxygen, I was working on the techniques that were suggested earlier, focusing on good breathing, counting and decreasing my stroke count, increasing my speed, decreasing my time, taking my time for each set and then adding it to the stroke count, all while leaving on the 1:00. It is making me tired just thinking about it.

Did I forget to say how much I love swimming and can’t wait until I get just a little bit better:) By the way, our coach said he had someone with a golf score of 36 or something crazy like that. All I can say is that definitely need to work on my golf game.

Back in the Pool!!!

Well I did it. I finally got back in the pool and though there was a bit of shock, I do remember that I love to swim. I can honestly say that the first session was all but enjoyable. I have slowly built up a little bit of endurance and now can actually make it through a 3K set, albeit slow and without dying.

Didn't survive this set! "This is I"

Lately, I have been swimming a couple times a week. New this year, I am taking a stab at writing workouts for the Tuesday Master's swim at OZ North.

I can definitely say there is quite a difference in writing the workout and actually doing them because you know that you are going to have put yourself through it. So for the last few seasons I have just shown up and did what ever was on the board. If it said to swim ten 100's on the 2:00 then that is what I did. I never really thought about what was going on but now I am really enjoying the process that goes into understanding how to layer a workout from beginning to end.

Pictures with Jessi's awesome underwater camera

Finding the balance between warm ups, to drills and main sets can be a challenge. You really want to make sure the structure the workout so that each and every effort is focused. I have noticed that some things look great on paper and then when you look at the entire workout, nothing makes sense. I guess you could consider it like writing a paper.

You need to have the introduction, warm up and drills. You never want to go into a hard set without a warm up and the drills just help you prepare for a good “body” of the paper. These help you focus on position and the feel in the water.

Next you move on to the body of your workout, the main set. These can be long endurance building sets or anaerobic/speed building sets. This is where the majority of your distance will come from. This can be in the form of a pyramid (short-long-short) or a constant set where you focus on keeping similar paces as your muscles begin to fail.

Swimming during the Main Set

You finally move on to the conclusion or cool down. This is what many swimmers will just skip and trust me as I am as guilty as the next. This provides a chance for you muscles to cool down and once again focus on form and feel in the water. I look at it more as muscle memory. I am so focused and trying to survive during the main set, having a chance to just feel the water and work on my position and balance.

Well the last few weeks have been really exciting and I am already looking to the rest of the winter trying to get faster and faster. So if you feel the urge to swim come join me at the OZ North pool.

WHAT A SEASON!!!

This is really the only way to start this post out. When I signed up for Ironman in the summer of 2008, I knew it was going to be difficult and take a lot of hard work but I couldn’t wait for the challenge. The season really began in November in the Thompson’s basement with BAT’s (Bikes and Trainers). They offered up a place and workouts and I wasn’t going to pass up the opportunity to workout with two of the best triathletes in the area. What made it even better was all my teammates who joined us morning after morning and so many evenings to turn the basement into a sweat lodge.



Between the BAT’s and the Headlamp Runs at the Gallagher’s house, I was able to start the season in the best shape I have ever been in. We had a ton of fun doing some crazy workouts in snow, rain, sleet and there might have even been some hail.



With my focus on Ironman, the goal was to build a huge base and add volume throughout the early part of the season. I was able to throw in a few races which really help to keep me motivated and keep the eye on the prize. I had to fight through a few injuries along the way but when June 21st rolled around, I knew I was going to finish the race. I sure wish I would have been injury free but I played the cards I was dealt was able to complete one of the most difficult things I have ever done. I couldn’t have done it without all the support from my teammates.



It wouldn't be a season review without mentioning A+. This group of special people provided me so much support throughout the entire season. They were great motivation when that 4 hour ride in the middle of the week just didn’t look like fun. I can definitely say they were the main reason I was able to get to the 5:30am rides in the winter and the 5:30am swims all season long. You DO NOT want to get that 'WTF' text message or picture if you just happen to think crawling out of your bed just didn't sound good. It just wouldn’t have been the same without you guys. Thanks a ton.


With next season just around the corner, it is time to enjoy a bit of time off. One highlight was a trip to Kona to watch the Ironman World Championships. This was my first trip to Hawaii and it was awesome to see some of the greatest athletes in the world tackle one of the toughest events ever.

With another Ironman looming in the distance, I will be training throughout yet another winter. Thanks again for reading and commenting all season long.

Grand Columbian Triathlon 2009- Race Report

The trip to Grand Columbian honestly began months ago when we thought it would be awesome to take an RV to a race. We would be able to camp right near the race site and walk right out of the motor home and into transition area. Now how sweet would that be.

Eric captaining the ship to Grand Coulee.

So when the opportunity to take the Eric’s parents RV to the Grand Coulee would couldn't pass it up. We loaded up Friday after work and though we were minus a key person to an awesome trip, made the two hour trip to Banks Lake. We had a bit of confusion with the RV spot but thanks to Tiffany for keeping her cool and collected nature we were able to snag the last open spot and began to set up camp. Which basically was putting out the extensions and well that was it. It was AWESOME!!!

After sitting around chit chatting and getting a few things ready for the race, it was bed time. Since it was a late race start of 10am, we were really in no hurry. Since Eric and Tiffany have been fighting injuries and Jessi was at home not feeling well, it left Roger and me as the racers from the RV. So after dropping off my bike in transition, I was able to relax for a bit and just try to get focused for the last race of the season.

Pre-Race.

The race was to be the club championships and Tri-Fusion was representing strong. We had a large field in the Olympic distance and a smaller but fast field in the half iron race which started an hour earlier. In all reality, we came for one reason and that was to walk away with the championship trophy.

Group Photo- Olympic Racers.

As race time neared, we were able to cheer on the half-iron racers as they finished their swim. It was awesome to be able to give them a bit of encouragement right before we started our own race. So after the final half swimmer was in, it was our turn to hit the water. The unique part of this race was the buoy line that connected the swim buoys for the entire swim. There really were no excuses for swimming off course. Though I have been swimming much straighter this year, there was going to be minimal sighting and just put your head down and swim fast.

Waiting for the gun to go off.

Off we go.

The swim went great. I was able to keep a good pace throughout and really enjoyed just following the line. I really didn’t know where I was within the group but I knew there were a few people in front of me and I did what I could not let them get to far away. Overall, my swim was not one of my fastest swims but I came out of the water and was ready to jump on my new bike and ride hard.

Coming out of the water.

Exiting the swim.

The bike portion of this race is TOUGH. You start with an almost 2 mile climb that can just kick your butt. It is hard to find a rhythm so I just tried to keep my legs moving and give a constant effort. I wanted to make sure I didn’t ride to hard and by the time I finally reached the top, I felt pretty good and just wanted to push to the end.

The long decent back into town.

I was able to pass a few riders and shortly after reach the topped I passed the last bike I would see. The rest of the ride was spent chasing the invisible leaders as I knew they were up there somewhere. To cancel out the long slow climb at the beginning, there was an even longer and faster downhill heading back to transition. I am pretty sure I averaged over 40 mph for nearly 10 minutes. I was absolutely flying but still couldn’t find that next rider.

Cruising at 40 mph...Should probably be looking at the road.

As I entered transition, I heard the announcer say here comes 4th place. I tried to not get too excited because I knew I still had to run and my buddy Greggor was coming fast. I wasn’t sure how big of a lead I had on him but knew it was going to be tough to try and hold him off.

If you would have asked me how the race was going at Mile 1 of the run, you would have seen a huge smile and me feeling great. My legs were under me and I had a quick thought that ‘THIS’ might just be 'THAT' race. Now if you asked me how I felt at Mile 1.5, you would have seen me suffer my first bad side stitch of the season and all I wanted to do was stop and have this race over.

Was definitely feeling horrible right now.

After a quick 10-20 second walking session, I had to start running again. It wasn’t easy but walking was not an option. When I finally reached the first aid I was in search of anything to help. After survey the small aid table, I decided to stuff my face with a banana and just hoped that would help. A few minutes later the side ache began to disappear and though it wasn’t gone, I was back in the race.

Heading out after the aid station, was not feeling better yet.

I could now hear Greg’s footsteps and new it was only a matter of time before he was going to fly by me. At the turn-around and second aid station, I grabbed a second half of banana and was ready to head back home to the finish. The second half of the run was definitely not my fastest but it sure felt better than running with that dang side stitch.


Now I can’t blame the side stitch alone but this was my slowest run in a long time. I know my side slowed me down but I also think my effort on the bike had a huge affect. I pretty much chalked up the end of the season to riding really hard and seeing how it affected me during the run. Though I still have not found the balance, I know that I enjoy being able to push myself on the bike and now just need to work on the run portion. Though I will have to what until next year to see if all the work this winter is going to pay off, I can’t WAIT!

This is an action shot of the Byrd's. No posing here.

A special thanks to the Byrd’s. They weren’t even racing but spent their weekend shuttling us around in the RV. I am already looking forward to the next adventure.

Until next time…

Spokane Triathlon 2009- Race Report

The greatest part of this race is that it is 15 minutes from my house. You get to sleep in your own bed or couch, I will get to that later. Since I was unable to race Titanium Man, I signed up for the Spokane Triathlon at the beginning of the week and was excited to be racing again. It had been over a month since CDA Tri and I was itching to try out my new bike. Ohh yeah, in the last month my bike was stolen out of my garage and after a few weeks of waiting Fitness Fanatics hooked me up with a brand new Scott Plasma. The bike is absolutely awesome and I couldn't wait to get out and race my new steed.

With yet another sleepless night before a race, I moved to the couch downstairs and found the cooler temperatures much better. It has been unseasonable warm for this time of year and after the warm night, I was trying to prepare for another warm race...

After loading up, I was out the door shortly at 4:45am and was the first athlete in the transition area...I think. It was DARK. Not like your typical night walking around the neighborhood but pitch black. I could barely see the road I was walking down after dropping off my truck. If it wasn't for the moonlight I would probably ended walking straight into the river.

Transition Area

Setting up transition wasn't really an option, so much of the time was spent chit chatting with friends and making shadow puppets in our only source of light, a pickup truck. It was actually pretty fun but soon the sun started to come up and it was time to get focused on the race and get ready to go.

After a quick ride and realizing it was going to be a COLD ride, I was fantically looking for some gloves and even contiplated using socks. Eventually the triathlete in me, realized that this could cost me like 3 seconds in transition and that is just not an option. So with my wetsuit on, it was time to head down to the river and get a quick warmup in before the start of the race.

Since I thought the air was so cold, the water would warm...WRONG!!! I was freezing. I am pretty sure CDA Ironman was warmer than the river swim today. Eventually the horn went off, my hands and feet went numb and it was race time.

Men's Heat Ready to Go

And we are OFF!
The swim went pretty good considering the unique fact that you are swimming up stream on the way out and down stream on the way back. The river was very shallow and at one point I grabbed a larger boulder that was about 12 inches under water. Is that considered outside assistance?

Exiting the Swim!

Swim Time: 23:08

Getting on the bike via a Flying Mount!

Now it was time to see if my new bike was ready for me. My goal, just like in the last race was to go hard the entire race. After entering transition the Greg Gallagher, we played leap frog for the next hour which was actually pretty cool. I haven't been in position during a race where you get to go back and forth with pretty good riders and I really enjoyed this part of the race. Don't get me wrong it was not exactly comfortable trying to push so hard but I was glad to see the new bike was as ready as I was.

Made it back. Woo Hoo!!!

Bike Time: 1:05:49

Getting my Shoes on. Was a bit difficult because of my frozen feet.

OK, Time to go!


Heading out on the Run. After having to cross the timing mat TWICE!!!

It was now off to the run. This portion of the race is quickly becoming my weakest link. It is not that I am slow but because of the time and effort I have put into the swim and bike portions, I am surrounded by some pretty good athletes who all happen to be damn fast runners. I think the few run races I will do to end the season and good commitment over the winter will really help me increase my speed and just maybe hang in there next year. This was definitely not my fastest run of the year and I began to fall apart near the end but overall it was a pretty good experience.

Coming into the finish!

Run Time: 43:34

The run might have been a bit long since this was one of my slower 10k's but I can definitely say this was not my fastest.

Overall Time: 2:13:40: 12 OA, 3rd AG

It was fun to race the inagural Spokane Triathlon and may just have to sign up again next year.

Until next time...