Steve Anderson

2011 San Francisco 2nd Half Marathon - Race Report

2011-07-31T20:50:00.000-07:00

The Good:

An 8:15am start
Passing the marathoners as they had already ran half of there race...kind of felt like Pre!
Runner chicks...nuff said
Crossing the finish line...and adding my 2nd open Half Mary to the books
Food in the VIP area
Post race massage...AWESOME!!!

The Bad:

The thought of running 13.1 miles
Waking up at 5:20am
Averaging a Heart Rate of 185 for the race...is that healthy?
Every single uphill
Miles 1,2,3,4,5,6,7,8,9,10,11,12,13, and .1
Every single downhill
Getting chicked by camo and flower skirt girls...it was down to the wire...ok just Mile 11 or so
Walking around lost trying to find said awesome VIP area after the race...even though I was there before the race
My SI and hip being done with about 3 miles to go
Ohh Yeah...and running 13.1 miles

The Ugly:

Getting a blister on top of a blister
Having said blister break open mid race (though it actually felt better)...
Walking to the Bart Station and back to my apartment...had the gangsta limp workin'

Seriously...WHAT WAS I THINKING!?! ;)

In all honesty, even though the race didn't go as planned (though there really wasn't a plan), San Francisco puts on a great event. The organization, the pre and post race festivities, the on-course management, this was a top notch race from start to finish and glad I was able to get out there and run!!!

Make that a Double...

2011-06-22T18:46:00.000-07:00

The weekend plans were figured out as I was sitting around with the rest of my coworkers enjoying our last day at the old office. A conversation started to see who would be interested in a long run the following morning. Obviously I was game to try and run a new route, as the nice lake by my house is starting to get that…summer smell.

Mile Markers

The decision was made and we were going to run a Double Dipsea. I had never heard of the Dipsea Trail but I was game...even though I was told there were 700 steps to contest with...I was ready to run/walk/crawl...whatever it took.

Over 3000' of climbing...

The run started at a local elementary school in Mill Valley and from the beginning we started climbing…and climbing…and climbing. Here are a few pictures of the steps within 2 minutes of the run, I was sure were getting those 700 steps out of the way early.

Looking Up

Looking Down

After navigating our way up the steps and through a couple neighborhoods, we finally made our way to the “trail” part of the Dipsea Trail. And just like the previous millions stairs we climbed, there were more. We would go down a ton of steps...and roots...and then more steps...and more roots only to head right back up some a few minutes later. This was by far the toughest run I have ever done. I wish I could say that I didn’t walk but I would be just play lying. I was walking up steps left and right...well kind of more straight forward but you get the point.

Amazing View (Pacific Ocean in the distance)

But just like every trail run I have been on around here, there are moments when the views make all the pain and suffering TOTALLY worth it. After winding our way through a couple valleys, down some super steep steps and along some very cool paths, we were greeted with a view of the Pacific Ocean. Absolutely amazing.

Stinson Beach in the distance...we ran to that too

See :)

Now since the Dipsea Trail is a point-to-point trail and we were doing the “Double” Dipsea, we had to head back. I definitely think heading back was easier, if you call running that trail easy, and seem to go by quite a bit faster. I am guessing it is because I was able to mentally prepare myself for the torture I was putting my legs through.

A cool bridge we ran across!

Steps Down...and Up I guess since we ran them both ways :)

The trail is just under 7.5 miles long for a total of 15 miles of up and down stairs, roots and dirt trails and WAY more than 700 stairs especially if you count the thousands of roots along the way. Still it was a very cool run and just the beginning of a long weekend of training.

The Landscape Architect in me LOVES the simplicity of this sign...Very Cool!

Running the trails of Redwood Park...

2011-06-11T22:00:00.000-07:00

With the asphalt roads and concrete sidewalks getting rather boring, I have been trying to get out and see what running trails are near my apartment. Now by near, I unfortunately don't be just down the block like back home but close enough to drive and not feel like I am in the car all day.

A couple weekends ago I was feeling pretty recovered...or basically I skipped a few workouts during the week and thought it might be best to go torture myself on a long trail run. Having no idea where to go, I googled 'trail run east bay' and came up with a local race that happened back in February. The website had detailed descriptions of the course, maps, elevations and turn-by-turn directions...basically a perfect fit for a guy who has no idea where anything is around here.

Not sure this elevation map does ANY justice on exactly how steep some of these sections were.

I had rode past the entrance to Redwood Park on "My Favorite Loop" ride a few times and when I found the trail run online, I knew this was where I was going to go. I loaded up with a few gels, a camera and my directions and was off for a 20K or about 12.5 miles. This was going to be my longest run in basically forever and throw in the difficulty of trails, I knew it was going to be tough.

Nice clear path after a super steep climb to start off...but I am starting to understand
no mater what sport you are doing here, it is uphill. I am just waiting to swim uphill next.

Another Amazing View

Cool Cover Trail

Loved this part.

Stream Trail- 3 miles home
West Ridge Trail- 6 miles home
Only one way to go...

Some single track trails...was definitely worried about Poison Oak but
pretty hard to tell with all the other plants.

I really enjoyed the run. I might have been a bit overzealous when I picked the 20k loop as I was struggling quite a bit near the end but I made it back to my car in one piece. And with any trail run will come a bath for my legs in rubbing alcohol to make sure I do not get another case of Poison Oak.

The smell is intoxicating...I should probably start
marketing it as a body wash, Axe has nothing on me :)

I do feel like I am finally getting some running legs under me and though I can't say that I love running, once I get out there no matter how hard it gets, I am really starting to enjoy running...though it could definitely use a touch or sounds of my peeps from the northwest to make it even better.

San Jose Metro Triathlon - Race Report

2011-06-04T11:30:00.000-07:00

First of all I want to start out by saying how impressed I was with this entire race. From the organization of transitions, to the music and announcements but most importantly, it was the in-race efforts that I most appreciated. I am not kidding when I say there was a police officer at EVERY intersection, cones and arrows at EVERY corner and people telling you exactly where to go. I have done many races, Ironman included and this is top-notch. I didn’t stick around for the awards ceremony but the 3 tables full of bottles of wine were a sure bet that this event was legit from beginning to end.

Swim and Expo Area

There is always a little bit of fear when getting ready for your first race of the year. Not knowing where your fitness really is, will you remember to do all the “small” things leading up to and during the race, will you take your helmet off before you head out for the run…you know, all the things that you might just forget.

My last race was in September, I spent much of the last month getting over a cold and poison oak, so much of my training was hit and miss. Riding has been most consistent but nothing more than some base miles. Running has been going ok but I never get out as much as I need to, but honestly that has been the problem since I started this sport. And swimming…well let’s just say I forgot the smell of chlorine…Yeah it’s THAT bad. I swam last Thursday just to see if remembered how to do it. Another athlete at the race made a funny comment and referenced it to that “Last Chance Workout” they do on Biggest Loser…that was my last chance swim workout before the race.

Swim Course (out around the island twice)

Just like every race morning, the alarm goes off WAY to early and I was out of bed by 4:05am and out the door 30 minutes later. It was about an hour drive down to the race site and like always, wanted to give myself plenty of time. I was ready to go with over an hour to spare…perfect in triathlon time.

Add caption

So with a little extra time, I took a moment to familiarize myself with the transition entrances and exits along with the first parts of the bike and run course. Mentally I was ready to go…it was only a matter of time until I would see if I was physically ready as well.

After struggling into my wetsuit and a quick warm-up swim, I was toeing the water’s edge ready to go. With a lack of confidence in my swimming fitness, I really forced myself to go out easy. I usually try to start fast before settling into a hard but good pace. I didn’t feel that would be a good approach at this race since it could leave me doggy paddling the rest of the race.

Photo by: Tom Vo

I was surprised on how comfortable and strong I felt throughout the swim. I knew I wasn’t going real fast but at the same time, I felt like I was working hard and didn’t feel like I faded…definitely a plus considering the last month. And if it wasn’t for the guy who kept touching my feet the ENTIRE swim, it would have been perfect and considering it was a 2-loop swim, with quick beach run…Ironman CDA-esque, well minus the few thousand fans cheering you on. I exited the water knowing I might have been able to go just a little harder but knew that I could have easily gone too hard and suffered the rest of the race. Swim Time: 25:31 (but I think this counts the run up to transition too).

Photo by: Tom Vo

Up and into transition I went. This is kind of my self-proclaimed specialty and for the first transition of the season, it went surprisingly smooth. I even did the whole flying mount onto the bike...SUCCESS!!!

Photo by: Tom Vo

Once on the bike, I still had to force myself to hold back. I wanted to push myself but at the same time REALLY didn’t want to blow up on the run. The course was flat and fast which can easily lead to pushing yourself harder than you really should. This was my fastest 40k (1:04:57) to date but I contribute that to the fast course and to these damn hills surrounding the East Bay.

Photo by: Tom Vo

Coming off the bike, I really wanted to see where my run fitness was at. So far I had only done 1 transition workout and that was after a 3 hour ride. Not a real good gauge on 10k fitness. I was surprised to feel my legs under me right from the start. I was passed pretty quickly by a couple of guys who disappeared in no time but I was just focused on putting together a solid run.

Photo by: Tom Vo

Without a watch, all I focused on was my effort. I wanted to make it to the turn-a-round and then begin to pick up the pace with each passing mile. This was by no means my fastest run off the bike but I really felt it was my smartest. Each time I wanted to speed up, the legs responded…especially when I heard one guy chasing me down.

Photo by: Tom Vo

I was able to hold him off and finish with a 43:23 or what I like to call… sub 7’s at 6:59.8!!! It felt like I was running faster but it was nice to “feel” what this pace felt like and now I know I can begin to push myself more and more.

Photo by: Tom Vo

All in all, this was a great race. I think this is my second fastest ever Olympic (2:15:37) and for the first race of the season with all that has been going on over the past 2 months, I will take it. I was impressed by the race itself and glad to get my first race of the year under my belt and finally some numbers to look at.

Bike to Work - 2011 Team Bike Challenge

2011-05-31T20:53:00.000-07:00

At the end of April, I was approached by a coworker looking to form a team for the 2011 Team Bike Challenge here in the Bay Area for the month of May. Not really having a competitive bone in my body...I am not sure why they would ask me but heck I was up for a little challenge ;)

The whole challenge revolves around substituting you bike for any trip that you might use a car for instead. Like commuting to work, running an errand, going shopping or just running over to a friends house. Being new to the area, I was a little skeptical about trying to commute by bike. I had done it a few times back home but never on a consistent basis so I was going to do my best to give our team points.

4 Members of our 5 Member GU Crew Team
Me, Mel, John and Jeremy

You get points for each commute and then additional points if it is over a certain distance. For example, a commute to work for me is 6.1 miles each way for a totally of 12.2 miles. I get one point for the commute to work and I get one point for the commute being over 10 miles total. I would only get 1 point for my trips to the store since the total distance was only 2 miles.

Over the month of May, I tallied 35 different commutes by bike with a total of 370 miles of riding which includes 21 straight days to work. That doesn't include any "exercise" rides or miles since those would be done in lei of a car. I was able to rack up a total of 65 points and won some cool "medals" along with way...well I am not sure how cool they are but you get them as your totals add up. Though we kind of faded at the end, I think it is pretty awesome that we were able to ride over 1,700 miles...pretty awesome.

All in all, I think this was a pretty cool event. I was able to save between $50-$60 bucks in gas commuting and was able to get some recovery rides in for my legs. And honestly, I was surprised how much more awake I would feel in the morning once I got to work. There were days that it was tough to get out the door when you have a nice warm car sitting right there but once I started peddling, I was good to go.

PS: As I am typing this, I am looking at the weather for tomorrow and it is suppose to rain all day. (Special Note- I have been told no less than 50 times that it doesn't rain like this in California and this weather is not normal...though I am not sure an entire week has gone by without some rain) I think I might take this opportunity to drive myself to work for the first time since April...the challenge is over right ;) But I honestly plan to commute many more days by bike, so really this is just the beginning.

My New Favorite Bike Loop and the road called Butters!!!

2011-05-29T13:12:00.000-07:00

I have found it rather difficult to "know" where to go ride. I have been on some great rides since I got down here but not always knowing exactly where we went. Plus it can always be difficult trying to get out of the city and onto these rural roads. A few weeks ago, a buddy took me on this route that I thought was pretty cool and even though the 3:00+ ride was a bit more than I was bargaining for at the time, it was still great to see some new roads.

The road called Butters :)

Fast forward to yesterday and I was on my own trying to remember where we went and exactly how we got there. After looking at a map and a quick mental note on where to turn, I headed out the door. I am never too worried since I have a smart phone with Google Maps on it and even if that fails, a good rule of thumb is to head towards to ocean...and then try and find your way home.

Always some amazing views at the top of the climbs.

This is a perfect weekend route. It is just over 25 miles and takes about 1:45 to complete if you are out to work hard but not try to push your self to exhaustion. Just like EVERY single ride here, it starts off with climbing...like averaging 10.5 mph for the first 40 minutes of the ride...climbing. You just go up and then up again and the in case you thought that was fun you go up a little bit more. The ride has just over 2,200 feet of climbing but what goes up must come down, so there are some great technical descents on winding roads. How can a ride not be some road names like: Skyline, Redwood and of course Butters...

Some small trees next to the roads :)

The hidden Post Office- This place is famous for being close to nothing.

And what would a good ride be without the random Stop signs
in the middle of nowhere...and the cars actually stop which can't be
said for ANY other Stop Sign in the state of California :)

I know I am not the first person to find this route but as of today I am going to claim it as "My Weekend Loop". There are opportunities to easily add additional miles if I need to and you are protected from the constant winds that seem to make sure I am ALWAYS riding into a head wind. So its pretty much MINE now :) Hopefully it helps me get my butt out the door without the hour or so of me telling myself that it will be fun.

So if you are ever in the Bay Area and want to go for a ride just let me know. I have the PERFECT one all planned out.

Michelin Krylion Carbon- Bulletproof...Just not Stapleproof

2011-05-25T20:14:00.000-07:00

Michelin Krylion Carbon

I stumbled onto these tires looking for something that could withstand the tough roads around my hometown of Spokane and have continue to use them down here in California. I do a fair amount of city and rural road riding along with plenty of miles put in along side highways. These are prime locations for anything and everything to collect that could give you a flat tire.

Now I would like to think that it was my amazing abilities and superscope vision that has left me flat free for the last 2 years but I highly doubt that is the case...I am good, just not that good ;) I have to give credit where credit is due and I honestly believe it is these tires.

A Souvenir...or not

Just today I got my first flat tire in as long as I can remember. The culprit, well it was a heavy duty staple that someone decided to leave on the side of the road and I just happen to find that exact spot they left it and thought it might fun...or not so fun to get off and have to fix a flat.

You probably have your own favorites and maybe you had a bad run of luck with these tires but to go on as many rides as I have, on the roads that I have, and the harsh conditions I have...these tires have been amazing. I actually replaced my last set before ever getting a flat... not one and like I said I would like to think it is because I am so awesome but let's be real. Now I probably just jinxed myself but triathletes aren't supersitious...right ;)

Back up and riding...Rain in the morning and Sun in the afternoon

So if you are in the market for a great training tire that can 'roll' with the punches, might I suggest you pick up a set of these. With a relatively low cost, high reward and come in quite a few colors if you are all about accessorizing your ride.

Tour of California- Stage 4 GU Crew Recap

2011-05-22T18:05:00.000-07:00

I should have know that starting the day racing to catch the Bart was just the beginning of a long but fun day. The plan was for the GU Crew to leave work around 10:30am, catch the 10:45am Bart and start riding shortly after 11:45am. The race was suppose to finish around 3:15pm so that gave us plenty of time to make the 30 mile journey from West Dublin to the top of Sierra Road.

The day began with my coworker and I have time trial it through the streets of Berkeley trying not to miss the train EVERYONE else was on. After running a few red lights, my fastest ever Bart ticket purchase (I only have 3 in the books, so not a whole lot of competition) and running down an escalator in cycling shoes, we walked up just as the train was pulling in. I am guessing we had about a minute to spare...just like we planned it.

The GU Crew

The ride started out awesome, we were cruising through the streets of Dublin looking like we should have been in the race. There was pulling, there was drafting…we pretty much had our own little pelaton heading to the finish.

Totally should have entered the race...

I haven’t really been on a big group ride since I left home so it was nice to be able to chit chat with everyone and just get out of the office and on the bike. The roads were absolutely beautiful and really reminded me of the scenery back home. Sure do miss all that.

Still Smiling...probably haven't started climbing the "Real" stuff yet!

The fun began when we started climbing up the backside of Sierra Road. It wasn't the Cat 1 the pros were heading up a few hours later but I was told that it could have been classified as Cat 2. So pretty much…I NEVER WANNA RIDE A CAT 1!!!

I was sweating so much, I could barely hold on to my handlebars, the sunscreen that was on my face was dripping into my eyes which was burning and made it almost impossible to see plus I had no idea where the top actually was. All I wanted to do was just stop, get off and start walking. But walk...with a tri bike...around all these cyclists...NEVER!!! I was going to keep peddling until either my legs fell off or I started rolling backwards. I am happy to report neither actually happened but I am pretty sure, it was only a matter of time.

San Jose in the distance.

Just like all the rides around Berkeley that produce many amazing views, this ride did not disappoint. Our ride took us just east of San Jose and with all the climbing made for some beautiful shots of the valley below.

Have you tried the new GU?

The "Work" reason we went to this ride was to hand out samples of the new Chocolate Raspberry Roctane released last week. We each carried about 8 lbs of GU gel up the mountain to give to all the spectators who made the trek. I was glad to see so many people, because there was NO WAY I was carrying that back down.

Bike Rack / Barbed-Wire Fence

A view from above the finish line.

We did actually make it to the race start. It is quite the production they set up in the middle of absolute nowhere. There were huge tents, mobile media trucks, fencing and people everywhere. I was surprised how many people made the actual climb up to the finish…many who rode the west side (Cat 1). It was very cool to see them cheering and support all the riders and teams. It makes me wonder how absolutely insane the Tour de France is...

Chris Horner- The Stage 4 and eventually race winner.

Andy Schleck (left) and Levi Leipheimer (right)

Jens Voigt

One final climb to the line.

I was also surprised by how quickly the riders would head right back down the mountain. A few would throw on a jacket or some arm warmers, a can of pop and just turned around and headed back down as the race was still going on. It’s probably not that uncommon at a stage race like this, but just something new to me.

And back down the mountain they go.

Levi Leipheimer

The Pelaton reaches the top.

The ride back down for us was much less uneventful. Everyone knew exactly what lied ahead and everyone (or maybe just me) wanted to get back as my legs were feeling it. With over 3:30 on the bike and what I was told over 4,500 ft of climbing, I was going to sleep REEEEAL good.

All in all, I can’t think of a better day at the office. Pretty cool to be able to get out of work, jump on the bike and see the finish of the largest stage races in the US.

Tour of California Stage 4- Heading to the Finish!!!

2011-05-18T06:18:00.000-07:00

Today I am heading up to watch the finish line today's Stage 4 of the Tour of California as GU Energy is a sponsor of Team Radioshack and a few other teams and riders in the tour. I have only ever seen professional bike racing on TV. I know I won't get to see all the action unfold as the approach the line, but to be at the finish line and experience the atmosphere will be pretty awesome.

Today's Stage 4 goes from Livermore to San Jose and is 81.8 miles long. There has 2 major climbs that will kick your butt. One that is 4.3 miles long with an average 8.4% grade and a second that is 3.5 miles long with an average of 9.4% grade.

Now some might just jump in there car and head to where they are going to watch the race...but not here at GU. In true form, we will jump on our bikes and ride approximately 30 miles to the finish line, watch the end of the stage and then ride back.

I am actually pretty excited about this, well except for what I hear is an absolutely BRUTAL climb at the end. It is about 1400 feet of elevation change. Unfortunately we will not be riding up the same course that the race will be held on but the backside of the same steep pitch. I hope I heard everyone wrong when they said it was steeper than the actually course...

This is where I sure wish I had a road bike, as my tri bike is made for speed...not climbing mountains but whatcha gonna do. Probably cry like a little baby... :)

One of the 2- 4lb bags of GU

I hope to get some cool pictures and have one great experience heading down there with 7 of my co-workers. Ohh and in case you thought this was just for fun, we do get to haul 8lbs of the new Chocolate Raspberry Roctane GU up there to hand out. This is going to be crazy...

Goodbye Washington :( Hello California :)

2011-05-13T18:06:00.000-07:00

Well it has been almost 2 months since I left my position at Land Expressions and started a new job at GU Energy. It was a crazy couple of weeks trying to get everything packed and figure out exactly how I was going to get down to California. There was the task of packing everything I needed on a pallet and getting that shipped, loading up everything else in the car and making the trek to the Bay Area.

I was just hoping it would make it to CA in one piece!

The drive down was pretty uneventful and I can tell you one thing…sitting in a car for 14+ hours and driving straight through was one LONG day. My butt was sore for almost a week…probably should have got out and stretched a few more times but it was all about making good time and I wasn't about to let me slow me down :)

Mt. Shasta- AMAZING VIEW

There were some awesome views (The Columbia River, Mt. Shasta, Northern California) and some EXTREMELY boring stretches of road…basically ALL of central Oregon.

I thought this was a pretty awesome view too ;)

As soon as I got down here things were moving pretty fast. Arrived on Wednesday night, met with my future roommate on Thursday afternoon, met with the landlord on Friday morning and was moved in by Friday night. It was a crazy 48 hours but I was able to sleep in my bed Friday night and have the weekend to prepare to start my new job on Monday.

A little social gathering...

My coworkers here at GU Energy have been great. They have made me feel welcome from day one with invitations to celebrate a few company events even before I started. I knew the move was going to be tough but I have fortunately joined a company that has really helped me adjust to my new surroundings.

A view of the Bay Area- San Franciso in the background!

The riding here has been absolutely AMAZING…but that is for another post. I will leave you with a picture of just one of the many views that you get in the bay area.

Some Exciting GU News!!!

2011-02-27T19:30:00.000-08:00

On Tuesday, GU Energy, will be announcing an all new product line. For all of us who are always trying to fit that workout in during lunch, on your way to and from work or just need to replenish your electrolytes after a long day, the new GU Brew Electrolyte Tablets are a great way to turn the plain bottle of water into the extra electrolyte punch you need.

The GU Brew Electrolyte Tablets come in 3 great flavors, Orange, Lemon Lime and Peach Tea. The tablets have no artificial sweeteners or flavors and at with only 8 calories, a great way to help replenish those lost electrolytes without the extra calories. All you need to do is drop them in your bottle and go...could it be any simpler?

I can't wait to try the Peach Tea flavor. Though I love me some good ole H2O, changing it up is going to be awesome.

On The Road Again...

2011-01-27T13:43:00.000-08:00

When living up in the PNW...especially eastern Washington, getting out on the road in January is something special. The weather is just not conducive to get out and ride without a great chance of crashing on ice and or looking like Lloyd and Harry during the scooter scene in Dumb and Dumber. Since the weather has been a bit warmer and dryer than normal, I took advantage and began to process of trying to get outside and on the road again.

I think I might have to create a checklist next time ;)

Honestly, I had completely forgot the process it takes to get ready for a ride in cold temperatures. I began the lengthy process by trying to lay everything out just to make sure I had it all...and still was able to forget a few important items such as toe and shoe covers along with a face guard. Don't even get me started on how long it actually took to get all the gear on, walk around the house 5 times remember this and that and then finally getting outside to remember I have to fill up the tires and add a bike bag. It was beginning to feel like I it was going to take more time to get ready then I would actually spend riding.

Ready to RIDE!!!

With everything FI.NAL.LY done, I was able to jump on the bike and get started on what turned out to be an absolutely beautiful day for a ride and made all the work to get ready totally worth it. The sun was out, the temperatures were right and the road was clear. Basically everything you would expect about 2 months from now.

Not quite the same without the wheat fields but SO much better than stuck inside.

Thanks GU for keeping me fueled during my ride!

The ride was awesome. I forgot what if felt like to have wind on your face and the asphalt under your wheels. I also realized a few things that you just can't find inside on the trainer.

The amazing smell of cow manure warming up in the sun!

And the leg hairs sticking through your bike tights...Hey don't judge, it's still winter :)

I sure hope this weather sticks around for awhile because me plus trainer is none existent and I am loving getting outside.

Winter Training- Mind Confusion

2010-12-11T16:37:00.000-08:00

We have had just a little bit of snow this year :)

When the snow is piled high and the temperatures drop, training in the Pacific Northwest can become difficult. Throw in the fact that it is the off-season and it becomes a perfect storm for sitting on the couch watching TV and enjoying a few adult beverages to pass the time away.

Well I have found a way to trick the mind into thinking things are much cooler than they actually appear. Most of you have probably heard of muscle confusion where you try many different techniques to get many of the same results, basically keeping the body guessing...

Watch out Arnold...

My new method is mind confusion. So when it is dark outside and the temperatures are freezing, who wants to go to the gym and lift weights...definitely not I, but when it becomes "Ninja Training" now this seems awesome and who wouldn't want to become a better Ninja.

For the last month or so, Eric and I have been hitting the gym twice a week to do circuit training...aka Ninja Training to build some extra strength and get those muscles stronger for next year. It is a great change of pace from all the swimming, biking and running and well in the end we might actually have a beach muscle or two :)

Just keep swimming...

Our next trick to mind confusion is "S.E.A.L. Training". Now since I am still a triathlete and... well swimming is all about muscle memory and technique, I still need to get to the pool, even if it is the very last thing I want to do. So instead of going to the pool knowing that I will be staring at the black line over and over again...the new plan is to treat it as S.E.A.L. Training.

And because the Navy Seals are pretty damn badass in my book. I fools me just enough to put on the spandex and stay focused for just long enough to get in an almost quality workout.

Finally cleaned of the inch or so of dust and got all set up.

Since the roads are either covered with Ice or Snow or Slush or well all of the above...the only really way to ride your bike is on the trainer. Now I have pretty much failed at this over the last couple of months but with the new year coming quickly, it is time to get my butt in gear.

So yes, we have come up with a way to confuse the mind on this one too. It is called "Lancing". Since the most badasstic cyclist of all-time is Lance Armstrong...you wouldn't want to be able to ride like Lance...or even 10% as well as him... or maybe even as good as his left foot.

As for running...I still haven't figured out a way to confuse myself enough. With a goal of becoming a better runner this year, it is talking absolutely all the mental strength I can muster to run. Lately, I have even been jumping on the treadmill (I know...I might be going a little insane) after Ninja Training, in hopes that I might still be in Ninja mode and will be able to suffer through it for a little bit.

So at this point I am sending out an all call for people who want to run. I am a sucker for running partners, since I know I won't have to suffer alone. Honestly, any pace and all paces are welcome. Right now I just need to get out there and RUN!!!

What are you tricks of the trade so to speak? Are you awesome enough to be able to get out and do all these workouts or do you have to try your own sort of mind confusion?

Sink or Swim Meet 2010- Meet Report

2010-11-18T16:33:00.000-08:00

A few weeks ago I swam at our local masters swim meet called, Sink or Swim put on by the Spokane Waves. The event was held at Whitworth University and was sponsored by my triathlon club, Tri-Fusion. These are always a blast and a great change of pace from triathlon since all the races I do only last a minute.

With the severe lack of training on my part made this meet all that much more interesting. I hadn't see the line in the bottom of a pool for over 3 weeks and really had no idea what events I was actually going to do until the morning of. When all was said and done I participated in 8 events: 50Y Freestyle, 100Y Freestyle, 200Y Freestyle and to mix it up a bit the 50Y Breaststroke and 100Y Backstroke.

A special thanks to James Richman for taking all the photos. There are some pretty cool sequences.

Honestly my main goal was to just survive. I wasn't sure how the races were going to go and even though I wanted to beat the times I had done in this same race 2 years ago, I really didn't know what to expect.

First up was the 50 Freestyle. These races are SHORT and PAINFUL! I goal was to go as fast as possible. Last time I swam a 26.08...so I set an outside goal of sub 26. So after a brief warm up and a few starts of the block for practice. It was go time. I was up on the blocks and ready for my first race in 2 years. The tried my best to channel my inner Michael Phelps but I don't smoke so I focused on the swimming. The gun went off and before I knew it the lactic acid was taking over my legs and then I was done. Ending up swimming a 25.91 and had a new PR.

50Y Freestyle...Just a bunch of splashing!

Next us the 100 Freestyle. Now I knew I could struggle through the 50 race but after how bad my legs were burning and the fact that it was twice the distance. Last time out I swam a 1:01.25. Turns out I raced a little smarter than the 50 and even without being in the pool so long still was able to bust out a 58.88. Definitely excited about that.

The last three races I had never actually done before in a meet but why not try something new...especially with the backstroke and breaststroke. Since we needed the extra points and since we dubbed this "The Year of the Breast...stroke", I had to enter at least one breaststroke race. Since I basically live with the best breaststroke in the area, I was hoping I could channel my inner Rory and just do what he does. In all reality, I was getting advice on how to legally make the turn about 1 minute before the race started. Fortunately it went well and I was able to finish without getting disqualified.

200 Freestyle: 2:24.99
50 Breaststroke: 38.17
100 Backstroke: 1:23.64

Sink or Swim Meet 2010- Champions

All in all, it was another great experience. I was able to participate in a few relays and even though at one point I had to do back to back to back to back races, the Spokane Waves Masters Team took home the title. Congrats to all the swimmers and already looking forward to the next one.

Mountain Bikes ROCK...and JUMP...and SPLASH!!!

2010-10-18T21:47:00.000-07:00

Here in the northwest...when triathlon season is over it is time to hit the trails for some mountain biking. Last weekend a group of us met up near the 7-Mile Bridge and Riverside State Park. This would be the first time I have actually rode these trails even though I grew up just a few miles away.

Even though the night temperatures are hovering just above freezing, the early morning rides are still managable. All you need to do is layer up just a bit. Plus with mountain biking, you are usually riding pretty slow so it is easy to keep your body temperature up.

Here are a few of the highlights from my ride with: Greg, Natatlie, Nate, Matt and Jessie

Riding over a pile of logs...because we can :)

Natalie

Greg

Nate

Matt crusing down the trail.

The next set of shots are us launching off a rock that was next to the trail we were riding on. It made a perfect jump. I am pretty sure this is the LAST thing I should be doing on my bike as it could break at any second.

Greg

Nate

Natalie

Matt

We did have a couple of crashes but only got one on film. After riding off the trail and into the shrubs on the side of the trail, over the handlebars he went.

Greg watching Nate crash.

Mountain Biking Carnage

Here is another one of the sweet jumps we found.

Honestly, I feel like I was about 5 feet higher!

We also took a few videos. Check them out.

Getting a WAY to long run up to the jump.

Here is Nate having a little fun in a puddle.

Honestly, we are always looking for people to come out and ride. There are tons of great trails all over this area...and if you feel up to it, ROCKS, JUMPS and puddles to SPLASH through.

Update from Kona 2010

2010-10-08T18:40:00.000-07:00

OK...so I have pretty much been MIA in the blog world besides a few race reports here and there. It's time to get this thing rollin' again and what better place to start then an update from the mecca of triathlon...Kona, Hawaii and the Ironman World Championships!

This is where is all begins on Saturday Morning!

Tomorrow, over 1,900 athletes will jump into the Kailua-Kona Bay and begin the 140.6 mile journey towards Ironman royalty. I have had the pleasure to know many athletes who have competed here and a few that will be attempting it for the first time. Whether it is your first or your 10th, lining up Saturday morning to begin the race has to be an amazing feeling.

Set up along Ali'i Drive.
Nothing like some GU along the road during some serious hot workouts!

Today I was fortunate to help out at the GU Energy booth and was able to speak with many athletes who are about to embark on this crazy race. It was very interesting to talk with them about where they were from, what race they qualified at and how they were feeling about the race.

I am not going to lie, there were many faces that showed fear...how could you not. This race is no joke, the winds on the way to Hawi, the heat of the Energy Lab...for many of these athletes there is no way for them to mimic these conditions, so I can easily see how it can be very overwhelming. But at the same time, talking with each athlete you could tell they felt ready. They had put in all the long hours, the hard days, the many sacrifices it takes to get here and honestly each and every one of them were going to go out there with dreams of hearing Mike Reilly tell them "You are and IRONMAN". They just wanted to race to start.

There is no doubt that someday it would be great to have the opportunity to race here and be that athlete with eye so wide and nerves so built. But this year I am going to be cheering these amazing athletes and watching their dreams come true.

Aloha from Kona!!!

Grand Columbian 2010- Race Report

2010-10-02T07:29:00.000-07:00

Some may call it under-trained, some may call it lazy but I call it WELL rested. Training the last few weeks has been non-existent. I hadn't swam in almost 3 weeks, running occured maybe 2 twice a week and my butt doesn't even know what a saddle is anymore...and to add a cherry on top of my trainingless sundae, I have been fighting LONGEST congestion cold I have EVER had!

All 4 bikes loaded up! Thank You Thompsons for letting us use the bike rack!

I had absolutely no expectations going into the race. Last year, my tri club Tri-Fusion, narrowly won the North American Club Endurance Challenge by 1 point. Though this year we had a large turnover in athletes from our club, we still had plenty of people representing and we wanted to bring back another victory...which by the way we did with Josh Hadway winning 1st place overall in the Olympic and Ben Greenfield winning 1st place in the Half-Ironman. We also had plenty more athletes taking age-group awards! All in all we DOMINATED once again! Great job Tri-Fusion.

So onto my race. Have you ever had those thoughts that this just might be 'YOUR' day. Everything is going to go right and you might just surprise yourself with an extraordinary effort and an amazing PR? OK...maybe I am the only one living in that fantasy land ;) Since my training was anything but, physically I felt good. No aches or pains but I knew that this was a tough race and it was going to hurt no matter how easy or hard I went. I just wanted to make sure I finished it and kind of see where I compared to my results from last year.

Adam, Jenn, Cam and I loaded up and headed down to the Grand Coulee dam and Banks Lake where the race was held. With the 10 AM start for the Olympic, we were able to leave the morning of and still make it down in plenty of time to get everything set up and stand around for an hour or so and cheer the half ironman competitors out of the water.

I wanted to make sure that I got a good, yet short, warm up in since I haven't had the wetsuit on much this year but at the same time needed to save EVERY.LAST.BIT of strength for the race. After a quick dip and a few yards of swimming, we were lined up and ready to go.

Getting ready for my first open water swim since CDA Triathlon!

Even though I knew it wasn't going to last, I went out strong for the first couple hundred yards. I wanted to avoid any congestion and see if there was any way I could find some feet and hang on for dear life. Since the race had a buoy line to follow from start to finish, I was able to keep my head down and just focus on trying not to die.

The swim was pretty uneventful. About halfway through I was ready to be done and was just pure survival mode. I was unable to keep up with the main pack of swimmers as they pulled away shortly after my strong start and much of the rest of the race was spent swimming alone, leading the second pack out of the water.

I think the swim was short this year since my time was 1:08 faster and I felt at least 108% worse.

Swim Time:
2010- 23:21.5
2009- 24:39

Heading out of T1...notice the bike in the left hand. WTF?

As I have mentioned in previous race reports, transition are one VERY important key to a good race. I really try my best to have great transitions as it is basically free time. T1 was no exception. I could have definitely gone faster but due to the fact I was exhausted from the swim, I just tried to keep my feet under me and do my best to think through the entire transition process. I was almost 18 seconds faster than last year and 13 seconds ahead of 2nd place.

So 1st place...for T1!!! It's the small things in life...right?

Transition 1:
2010- 1:24.5
2009- 1:42

Here is one of the videos Dave put together for the Swim and Transition 1

Now transitions are one thing...getting on your bike out of transition is something complete different. I usually do a running or flying mount from the right side of my bike. For the first time ever, I ran out of transition with my bike in my left hand. I really have no idea why I did this, but it resulted in me feeling in complete no mans land. It was like trying to throw a baseball with your left hand or kicking a ball with your left foot. It wasn't pretty and the best part was Dave Erickson got it all on camera...thanks Dave! Dave and Melissa made a special trip down to video the race and take pics...which you will see throughout the report.

Now this bike course is a B.I.&.%.H!!! And yes all caps are required. The bike starts out with a brutal climb shortly out of transition and then a series of tough rollers that seem to go on FO.EV.ER! There is really no chance to get into any sort of rhythm...and just when you seem to get in control you hit a LONG downhill. By long I mean averaging 40+ mph for over 10 minutes and at one point hitting 48MPH for a few minutes and you don't even have to peddle.

With no real judge of my fitness, I could have road hard and completely blowup on the bike and would have probably suffered even more on the run. I just tried to keep a constant pace the entire bike and do my best to chase each athlete down one by one. Overall I think I passed 5 or 6 racers and rolled into T2 feeling pretty good.

Bike Split:

2010- 1:15:52
2009- 1:11:20

It was at this point Dave informed me that I was in 4th overall...and it was at that exact same moment I almost crapped myself. There was no way I was in 4th. He must have missed some people come in. I knew if he was correct and the fact that my running has been getting slower and slower throughout the year that it was going to be difficult to hold on for the next 10K.

Transition 2- Much better dismount and off on the run. Thanks Dave!!!

Trying to save every last second before I was run over by the freight train of athletes behind me, I did my best to get through Transition as fast as I could. I wish I could report I had the 2 fastest transitions of the day but my buddy Cam beat me by .6 seconds...

Transition #2:
2010- 1:03.6
2009- 1:04.3

Every time I get off the bike in a triathlon, I know this is where I lose any time of athletic advantage I might have gained in the swim and bike. As I left transition, there was no one in front of me. I couldn't see 3rd place, even of the half mile long bridge. I really tried to focus on being consistent and in all reality, just keep putting one foot in front of the other. I was passed by one guy before the turn-around and knew holding onto 5th place was going to be tough...but I had no idea.

The great thing about out and back run courses is you get an idea of who is behind you and how big you lead is. About 30 seconds after I made the turn, I saw 6th, then 7th, then 8th...they were stacked up and barreling down on me like a train. I made a conscious effort to pick up the pace and did my best to hold on.

The Run and Finish...and my first interview EVER!!!

I have said this in the past, but I have a real problem going to the really dark place in a race when you are pushing yourself to the limits. I know it's not because I can't physically do it because I have done it many times in training but in a race I just lack that extra kick. I think it is fear of blowing up with the result of walking but there might be something else. This is one thing I really want to work on. Not sure how to do it but I will figure it out.

This Is I!!!

Overall the run was solid. Nothing crazy but all in all it was a good effort. I was passed by one more guy about a mile from the finish and held off the top female finisher by 12 seconds...didn't want to get chicked ;)

Run Split:
2010- 46:04
2009- 45:23

Still Smiling!

This race is always going to be tough. It is late in the season when everything is winding down. The course is tough but once you are finished it was a great end to another success season of triathlon. I am already looking forward to next year and can't wait to see what is in store.

Overall:
2010- 2:27:45.9 6th OA, 1st AG
2009- 2:24:09.8 5th OA, 1st AG

Tri-Fusion Age-Group Hardware!!! Nice Work!

I want to send a special thanks to Dave, Melissa, Jay and Michelle for coming down and cheering at the race. I also want to say thank you for all the good lucks and well wishes for this race and all my races of the year. There is nothing I like more in the sport of triathlon then the athletes I get to share this great sport with.

Thanks again for reading...Until next time!

Tri-Fusion Hot Summer Nights- 5K Series

2010-09-01T21:59:00.000-07:00

There is something special about these races. It might be that I know EXACTLY how much work goes into these races, the volunteers who makes this race happen or the fact that we give out more prizes than the Price is Right!!!

The final race had almost 200 participants!!!

This year Roger, Natalie and myself were in charge of getting this thing off the ground. Though the majority of the work was done last year as it was our first attempt, this year had to be better...no excuses! Ohh yeah...and keep the race ONLY $5!!!

Quite the turn out!

Since a 5K course is just that, a run that is 3.1 miles, there really wasn't much to change there. The big change this year was going to be the introduction of chip timing...just like the big boys. We brought in Milliseconds to time our event and if you ask me...and EVERY participant in the races...these guys are the best. We had results only minutes after you crossed the finish line and they were up on the website before we were done packing up the supplies. They were quick....REAL quick!

Running my 3rd fastest 5K: 19:45

Out on the Run!

Here I am giving sweet revenge to my swim coach Rory. Read about a 5K from
a swimmers point of view. Very impressed on how hard he pushed himself!

This year I was actually able to participate in the races. This gave me a unique perspective on how the event went. I can't say enough how cool it was to see all the volunteers out there. Each and everyone of them was cheering all the athletes on. I can't tell you how important they were to the success of this race.

Virginia- One of the MANY volunteers how make this race run...pun intended!

As for the give-a-ways, I dare you to try and find a race that can compare. Tri-Fusion and our gracious sponsors went ALL OUT!!! We had 8 pairs of shoes from Brooks, K-Swiss and Runners Sole. We had free 1 hour massages, Timex hats and shirts, tons of GU Energy products, Twigs gift cards, Papa Murphy's pizza cards, Chee Chee's baskets, Rockstar handing out drinks, I believe $170 in prize money and probably 50 things I forgot. If you ask me, that ain't so bad for a little ole 5K in Spokane, WA.

Just a few of the give-a-ways!!!

Ribbons for 1st-3rd in each age-group!

So mark it on your calendars for next August. You DO NOT want to miss out on this event!!!

Thank you again to all the volunteers how made this race go off without a hitch! You guys ROCK!!!

Crazy Carl and Squirrel (Explicit Material)

2010-08-13T09:10:00.000-07:00

Crazy Carl...he is this furry little animal who is just a bit too comfortable for my liking.

As I am sitting on the back deck, Crazy Carl lands on the railing and walking towards me. It was a slow, stealthy walk but he was definitely more interested in me than I was in him. Eventually he moved to within about 3 feet and without fear just stared me in the eyes. I am telling you...this was crazy. I have seen hundreds if not thousands of squirrels in my life and never once has one made me feel like it was going to attack me.

CRAZY CARL!!!

I am guessing it was because this thing is starving but I really didn't care...it had this crazy look in its eye and with absolutely no fear of humans. I didn't feel the need to stick around and let this thing start eating me alive. It was at this point Carla thinks he is cute and we should feed him...though I am pretty sure she never once came outside to face this crazy creature.

Here is Crazy Carl following me up the stairs.

It became pretty comedic as Rory soon realized I wasn't the crazy one and this thing was insane.

Rory thinking he isn't afraid of Crazy Carl...don't let his physque fool you...he ran too.

As for Squirrel:

When you rent a place, it is always a surprise when you meet the neighbors. In our case, we have one neighbor who we will now call Squirrel. Squirrel doesn't get a long with ANYONE in the neighborhood. There is word around that more than a few families have moved out of because of this guy. Kinda scary...but nothing to cry wolf about.

Look closely!!!

So the story goes, Squirrel believes he is the rightful owner of the land that is behind about three houses, our rental included and from the city website (he actually does) but I don't think my other neighbors care. Since one day when we came home we had this nice little surprise waiting for us...or I mean it is actually for Squirrel. It amazes me how grown adults handle some situations...good thing I will be a kid forever :)

And just in case you couldn't read it!!!

But what else would you expect...just another day in the neighborhood.

Race Report: Coeur d' Alene Olympic Triathlon

2010-08-12T14:55:00.000-07:00

Leading up to this race I really focused on getting a few runs under my belt. I know two weeks is hardly enough time to become good at ANYTHING (it might be different for you) but I just wanted to have a couple consistent weeks of running before the Coeur d' Alene Tri. I have a feeling it benefitted me more mentally then it did physically but I didn't care, I was going to run.

It started off with me entering a local 5K the Tuesday after Race the River with the plan of running hard and seeing when I would fail. I am happy to report that I didn't die though with a heart rate of 198 over the last .1 miles...I am pretty sure I was on the verge. I did set a new open 5K PR of 19:14 for the distance (my Bloomsday 5K split was about 1 minute faster) so I knew my legs had a little bit of speed in them...but the trick would be to have it off the bike.

After my new PR!!!
I would have been faster if I was wearing a shirt like the kid in the background...

So over then next week and a half it was all about the run. My bike sat in the house...exactly like it was after my last race and didn't move until I loaded it up for the race on Saturday morning. I did get a few rides in on my road bike but that was it.

As I went to bed Friday night and set the alarm for the UNGODLY zero hour of 3:45AM, I was excited to see how it would go. So FREAKIN' excited in fact that I couldn't even fall asleep...like a kid on Christmas eve. All in all, I think I slept about 30 minutes...nothing like trying to amp yourself up when all you can think about is lying down. It got to the point where I actually contemplated rolling up my transition towel and just taking a quick nap next to my bike...but I figured I would wake up with a wetsuit dripping on me as the first swimmers were coming out of the water.

I also decided to do this race without a watch and just go by feel. No heart rate to keep low or time to try and beat, I was out there to race with my legs and just see what happened.

The Swim:
The great thing about doing a race each year is that you can see how much you have improved from the previous year.

Photo by Rory Buck

As the gun went off, I went out hard. The plan was to position myself up near the front, find some feet and settle into a solid pace. As we started in, I felt some open water immediately but knew with some serious swimmers in the bunch and it would take long for the wave of people to come flying by...and that took all of about 15 seconds. As I reach the bouy I found a familiar friend right next to me.

Unorganized Chaos!!!
Photo by Rory Buck

For the next 15 minutes or so, Nate Duncan and I swam stroke for stroke. I was able to draft of the EAC for a bit on the backside of the course and try to pull my fair share too. As we made the final turn back towards the finish I tried to open it up a bit, only to find Nate right there. Two years ago, I had a similar experience, he happen to be the guy who got the little extra kicking, see Coach Kevin and Rory...even triathletes can kick while swimming...but this year as we are wisely veterans, we were able to keep it clean and with a last little push and some swim traffic ahead of us, I was able to finish strong and swim what I believe is a new PR for that 'distance'.

Heading into T1
Photo by Rory Buck

Swim:
2010- 24:38
2090- 19:27
2008- 26:05
2007- 30:41

Transition 1:
When you are not as 'fast' as everyone else around you, a quick way to make up time is in transitions. I have always made it a point to use this as my advantage and pick up those valuable seconds. After a quick challenge from Roger Thompson to have the fastest transitions (nothing like a little extra competition) I was ready to go.

My Transition Area...Key to successful transitions!
Photo by ME ;)

At Race the River I was passed by 3 or 4 people on the run up to the bikes. NOT THIS WEEK!!! I came out of the water flying. As soon as I reached the park I picked up the pace and flew through transition like I was being chased by the cops.

Sprinting towards my bike.
Photo by Kathy Worden

Even without the best location (near the exit since they had to run less with their bikes), I was able to have the fastest T1 at 53 seconds which was 5 seconds faster then my buddy Derek Garcia and 3 seconds faster than last year.

The Bike:
You only have a good bike if you have a good run. Since my focus for this race was the run, I knew I needed to be a bit conservative on the bike. It wasn't that I didn't ride hard I just didn't push myself like I normally would. It felt more important to leave a little more in the tank and give myself a chance on the run.

Photo by Rory Buck

The great thing about this bike course is that it keeps you honest. You can't go to hard at any one point or you will suffer bad later on. I really think this bike course suits me well though. There is a great mix of flats, rollers and a 'small' 3 mile hill thrown right in the middle.

Leaving the shoes on my bike!
Photo by Kathy Worden

I know I could have easily pushed myself harder and had a much faster bike split but that wasn't the goal for this race and even if I could have have gained 1 minute on the bike, with my current run it could have added 3-4 minutes on the run. As it turned out, I was 3 seconds slower than last year but think I probably rode easier. It is a good sign my bike fitness is there.

2010- 1:06:09
2009- 1:06:06
2008- 1:09:31
2007- 1:12:32 (shorter course)

Transition 2:
Once again I was trying to put down a solid T2. I had a couple issues trying to roll my bike along but was still able to lay down a solid 30 second time which was good for 2nd. I was beat by 3 seconds but was 8 seconds faster than last year.

Photo by Dave Erickson

The Run:
I can't say I was dreading the run but I was very nervous and didn't know how I would feel or how to attack it. I had a few people out in front of me to chase down...which never happens and I knew I had some dang fast runners behind me who were going to be flying.

Smiling on the run...must have been a good race!
Photo by Rory Buck

Since I had no watch or heartrate monitor, this was going to be on complete feel. I left transition with a 23 yr old and made it a goal to keep him in sight. I NEVER pass anyone on the run and usually get passed by 2 or 3 people before the finish. This time was going to be different.

Photo by Rory Buck

As we headed out, I really focused on keeping my pace up and it helped to have the 23 yr old to pace off of. At one point I actually passed him and he was pacing off of me...I know CRAZY!!! I pretty much caulked it up to him not knowing who I was :)

Just around the park!
Photo by Kathy Worden

Since Nate and fellow Tri-Fusion teammate Trevor Blackwell didn't catch me on the bike I knew they were back there somewhere. I was leaving transition when Nate was coming in and figured I had about 40-60 second lead. It didn't take Nate long to catch me and by mile 1.5 he was pulling away. Now it was up to me to stay focused and race my race.

And DONE!!!
Photo by Rory Buck

Overall, I am very pleased with my run. It definitely wasn't my fastest run split for a 10K or even at this race but with the struggles I had at Race the River, it was great to be able to run consistent and finish the race. I probably could have run just a bit faster but it is easy to say that now...not so much when you are struggling for each last bit of oxygen coming to the finishline.

2010: 42:40

2009: 41:29

2008: 42:18

2007: 49:41

I have the EXACT same photo from last year...
Photo by Rory Buck

Thanks again to my roommates Rory and Carla for coming out to cheer and take some awesome pictures. Also thank you to everyone for the text messages and cheering me along. It was not my best race but a race that I can build on and now work to improve.

Until next time...

Good Morning 50 Meter Pool

2010-08-03T10:53:00.000-07:00

This morning we had our first of 4 weeks of swimming at Witter Pool. Now it has been almost 2 years since I last swim at Witter or any other 50 meter pool and knew I was going to be for a bit of a surprise on how different it is...

Chillin' in between sets!!!

Swimming in 25 yard pools requires flipturns...like a lot of flipturns...hence why a we deemed last season the 'Year of the Flipturn' and pretty much forced ourselves to flipturn during every practice. It started of bad...REAL BAD...but we stuck with it and now I actually like the little 1/10th of a second break you get off each wall. This is not the case at this pool.

The other end is down there somewhere!

So back to Witter and the journey that is required to reach the other side. I left the pool edge on my first trip down and to my surprise I was able to grab breakfast with my aunt and uncle in Seattle when I reached the other end...and yeah it felt that far. On my way back I stopped in Moses Lake at Chico's Pizza Parlor for some lunch. (BTW- The word on the street is Chico's is worth the trip from Spokane just to grab pizza).

On a more serious note...the diving boards and slide were NOT open today...and if you know anything about this group of swimmers, this is completely UNACCEPTABLE!!! They best get that sh#t together because we have some serious diving competitions coming up. But if all else fails...there are always KILL SETS!!!

Watch Yo Self!!!

So for the next few weeks we will be swimming outside and watching the sun come up...pretty freaking cool if you ask me.

Race The River 2010- Race Report

2010-08-02T21:38:00.000-07:00

I know this may sound ridiculous but I considered this my first triathlon of the season. I know that Ironman is a triathlon but in my mind, it's really 3 different races that just happen to be done back to back to back. Race the River is a sprint triathlon or as I like to think of it, 1 hour of pain!

I was actually pretty excited to do this race. Last year I had 4 or 5 races under my belt by now. So being my first 'real race', I wanted to get out and see where I was at. I had done a few hard efforts in training since Ironman but nothing like what you experience in a race and knew it was going to urt.

Race the River is a great local race put on by Christine and Curt DuPuis and honestly, these two know exactly how to put on a triathlon. They are always looking for ways to improve and make their races top notch. Case in point, they added an elite wave to the mix. Since the bike course can be a bit crowded and a chance to race against the top athletes, I put myself in the elite wave and tried to hang on for dear life.

Pre-Race:

Pre-race consisted of me completely freaking out. As I went to air up my front tire, I had to removed the valve extension to make sure the valve stem would take air. When I went to put it back on I couldn't get each piece to line up. For some reason, my tire was actually spinning on the wheel which resulted in me having to completely removing my tire and putting it back on. Greg was able to offer a little help but I can't say how freakin' nerve racking something like that can be. Since the tires are suppose to be glued on and with this course having some serious corners...I really had to make sure at take it easy around each one.

Trying to get my tire back on!

With a disaster diverted and only a few minutes to spare, I put on my wetsuit and headed for the swim start.

The Swim:

This is my first hard effort in an open water swim. The kind where you are positive your heart will jump out of your chest and become fish food at any moment. As the gun went off, I did my best to go out fast and try to find some feet of a faster swimmer. I have never been good at drafting during the swim and I usually just forge my own way.

Picture by Rory Buck

Even though I knew it would be difficult to keep up the current pace the entire time, I was able to find some feet and did my best to stick with them. At one point, I was sure he veered way left which left me with open water in front of me. Convinced it would be best to stay in my line, I left his feet and tried to focus on keeping a similiar effort. Eventually I could see my draft slowly pulling ahead and even with a brief surge I was unable to close the gap and was forced to slow back down and get back into the comfortable...yet uncomfortable pace of a sprint tri.

Heading up to the Transition (They all passed me before we got there)
Photo by My Dad

As we reach the exit ramp, I had one last surge to avoid the congestion and think I came out of the water in 4th or 5th. Since it was a long run up to the tranistion area, I was passed by Nate, Greg and a few others but I was encouraged with my swim effort and excited to build on that.

The Bike:

After the long run and a mediocore T1, I was off on the bike. This is where I feel I have improved the most over the past couple of years...I really feel I can ride with some of the top racers. Starting in the elite wave gave me a wide open road which after hearing some stories from last year...was quite nice...if your heart pounding, legs burning and spit everywhere is nice :)

Picture by Rory Buck

I pushed hard on the bike. I didn't feel I was out of my 'Sprint' comfort zone but I was definitely pushing the limits. It took me the first two loops to get into a groove and before I knew it we were headed back into transition. I was able to chase down two guys and only let Nate going flying by. I was able to ride myself up into 5th pace and exited the bike ready to run...or so I thought.

Picture by Rory Buck

The Run:

I have never been a runner and honestly have never claimed to be, even back in high school track. I know that there is a good chance I will get passed and RARELY do I ever pass anyone myself. This race was no different.

Greg and I entered transition side by side and after a quick T2 I was out on the run course. I knew Greg was going to catch me, that really wasn't even a question. The big question was who is behind me and can I hold them off.

The great...or not so great...part of this race is the out and backs on the run. You are able to get an idea of how far behind you are and also how far ahead. At the first turnaround I was about 50 seconds up on 7th as Greg had passed me in the first quarter mile or so. I could also tell I was 1:00+ up on 8th...aka Germany (he was wearing one of those national tri suits) and he was moving fast.

Heading into the finish!

On the second out and back, Germany was now in 7th and my shot at 6th was quickly evaporating. With few hard efforts in my legs, I honestly had no idea if I could have run faster, I did my best to stay consistent and just hope that I would run out of room before I was caught.

With a half mile to go, I got passed and did my best to run with him but Germany was flying and that dream fell like the Berlin Wall. I was still able to finish strong and ended up 7th overall.

And DONE!!!

The only problem is that my run split was SLOW...like REAL SLOW... for me. In any other race, Germany would have never caught me and I would have cruised on in. There are a number of reasons: Ironman training, going hard on the bike and the biggest culprit...just not running enough in training. But the good thing is that this can be fixed with a little hard work and a few more miles.

All in all, this was a great experience. The DuPuis sure know how to put on a quality race from the Kids duathlon and Expo on Saturday and the race on Sunday. They had over 800 people registered and if that ain't a sign of a good race...I am not sure what is.

Also a special thanks for my parents coming out to watch me race. Love having the support and hearing the cheers!!!

R is for Roadies

2010-07-17T20:59:00.000-07:00

On Tuesday night I headed out to Spokane Raceway Park for a circuit course bike race, Twilight Series put on by the Baddlands Cycling Club. As I pulled up to the race I really wanted to do my best to look like a roadie but this wasn't covered in my pre-race internet reading...so I was just gonna have to fake it.

Once the paperwork was filled out, I headed over to the race director and planned to sign up for the "C" pack but after talking to the Race Director, I was in the "B" pack or better known as "OHH CRAP"...Go Big or Go Home...Right? For all of you newbies (from the wisely veteran)...this race there are 4 separate groups or packs- A, B, C and Womens (though women can race in any pack they want).

After getting all geared up and pinning my number to my side...I was ready to go. Well kinda, as I was watching Jessi kick some serious butt in her race, a 'real' roadie asked my why I had my number on upside down (but to my credit, it was actually sideways and couldn't be read from the finish line)...but so much for faking it.

Tactic 1- Recce the Course- So before the first race started, I did a lap or two around the course and did my best to develop my race strategy which was actually pretty simple...do whatever everyone else is doing and try not to crash.

Tactic 2- Warm up with Sprints- This actually worked quite well as I was sprinting back and forth to the porta potty...I think my nerves had the best of me.

Riding in the pack!

Tactic 3- Figure out the 'Main Players'- Yeah this didn't happen...I didn't know anyone there and for all I knew since I signed up on the Arrivee team...I was handed that title :)

Out in front...not really sure what I was doing up there...

Tactic 4- Still don't know what this means but I stayed with the main pack so I am pretty sure I did some of this at some point in the race.

Tactic 5- The Break- These definitely occurred many times throughout the race. I was never actually part of one but did make sure to get near the front as the pack began to bridge up...yeah that's right I just used the term 'Bridge Up' and actually knew what it meant...been watching too much of Le Tour.

Leading the pack back up!

Tactic 6- The Attack- I never attacked on my own but definitely followed many...this by the way is where the legs REALLY start to burn.

Tactic 7- The Finish- Even though I have watched the stage finishes in Le Tour a hundred times, I can guarantee that you do not actually learn anything. The burn in the legs, the many different lead outs and the shear speed at which it occurs is crazy. This was by far the hardest part and it was humbling to watch so many racers just fly past. No hands in the air for me :(

All in all this was an absolute blast. I was in the main pack the entire time and never felt like I couldn't compete with these roadies...well until the end. But that is what happens when you have trained for an Ironman and have absolutely no sprint legs.

Jessi before her race!

Roger and Arrivee in pack A.

Congrats to Jessi for racing her first road race and doing awesome. Check out her race report here. She was able to ride with the many veterans and ended up finishing forth. Also thanks to the Arrivee guys, especially Roger and Cris for all the tips helping ease my nerves...

Can't wait for the next one!!!

Tonight's Epic Road Race

2010-07-13T15:37:00.000-07:00

With the Tour de France in full effect, I figured there couldn't be a better time to start my road racing career. Tonight I am entering my first EVER road race and even though I am a bit nervous, I couldn't be more excited. I love to do triathlons but always looking for a way to mix it up a bit and try something new. After hearing and reading about Roger and Team Arrivee latest races, I looked like a ton of fun...for them.

Now I have absolutely no background in any type of bike racing but did grow up on motorcycles and always wanted to race motorcross, so that helps...right? Ohh yeah, and I have been watching a bunch of the Tour if that counts for anything.

So with basically no idea on what I am actually doing, I did a quick internet search today and figured by the time I was done reading...I could probably turn pro. So found this link and figured if it was on the internet it must be true...

BASIC ROAD RACE TACTICS…
I want to write this for the road race novice and not necessarily for a rider from a big team where team tactics will play a much bigger role in how the race is planned and unfolds. There are obviously too many race scenarios to list in full as a road race is a dynamic thing and no two races are the same. That is what I love about the road… you have to use your brain and work out what’s going to happen and change your tactics as the race unfolds on any particular day. There are, however, basic scenarios that are the same whatever happens in any race, and here are just a few that will help the road race beginner..
With all my experience...this seems like a good start!!!

1. Recce the course… Always make time to have a look at the race route by going around it in the car either the day before the race , or on the morning of the race if time allows… Look out for major climbs, bad corners, road conditions, prevailing winds, exposed sections where cross winds could have a major impact and , naturally, have a good look at the finish. Is it uphill, downhill, bad corners etc.? Is it exposed, so the wind could come into play?

Well kind of too late...I will try and check it out when I get out there but if all else fails...just go with the flow.

2. Before the race, have a small warm up with a few sprints, so if the race starts at 1,000 miles per hour, or there is a climb after the first two miles, you are ready for it.

THESE RACES START OUT AT 1,000 MPH...Not with this racer!!!

3. If you are unsure who is riding the race, do some homework and find out the names of the “main players” and then, if you don’t know them, or what they look like, write their numbers on some masking tape and put this on your stem, so that in the race you can pick them out. If one of these guys or girls makes a move, you can go with them (if you can!) Or at least you can watch how they conduct themselves in the bunch and learn from their experience.

Note to self...Be the Main Player!!! Honestly though, I plan to watch and learn and then wait until everyone forgets about me and WHAM...who was that guy on the POS bike that just kicked our butts!

4. Stay close to the front of the race, especially early on and don’t be intimidated or swamped by other riders. Hold the wheels and if a gap opens near the front of the group, move into it to hold your forward position. Be confident and do not be timid, otherwise you will be “swamped” by the other riders and find yourself at the back of the group.. NOT the place to be. You will have to move back up (probably in the wind) and start the process all over again. Watch for echelons forming in cross winds and if this happens you MUST be near the front. If you find yourself in the “tail” of the echelon , in the gutter and gaps start opening, move over to the centre of the road (depending on wind direction) and try to form another echelon. This seldom happens in UK races, but it should! There is absolutely no point in trying to hang on in the gutter, as eventually you will be “spat out”, so , for goodness sake , get another echelon organised. It’s so much easier to work in a fluid echelon than grovelling in the gutter. Then, as soon as the race changes direction again, the group will reform. This won’t happen if you’ve left a 30 second gap open by staying in the gutter! Also when you are approaching a hill, especially a hard long or steep one, get to the front of the group! (This is where the recce comes into it’s own!) This will give you a chance to go with an attack without having to go around another 50 riders, or, if you are climbing badly, it gives you “room to go backwards” and still be a part of the group when you get to the top of the climb.. Be alert and concentrate on what is happening around you!

I pretty much have NO IDEA what this just said...

5. If a break forms and you are a part of it, for goodness sake, keep your mouth shut. A big lesson I learnt as a newbie pro was NEVER to start shouting and screaming for people to come through and try to organise the break. Stay quiet and just do as much in the break as the person who is doing the least. Don’t sit on the back, just go through, but don’t get carried away… Try to save as much energy as you can. If the race is long, don’t forget to eat and drink little and often. This can be overlooked with all the other things that are going on… But it’s important to stay fuelled up, so eat a little and drink a little at appropriate places...

Not sure what a "break" is and why it is such a secret but I have a feeling it doesn't involve stopping on the side of the road...

I highly doubt we will be seeing any of this at our race...

6. If you are in a small break away group, watch out for attacks, or if you are feeling good, plan your own attack. Best places to attack are on a hill, or if things have been jumping around on a particular hill, there will always be a lull over the brow. This is an ideal place to attack as it takes the others by surprise. Other good places to attack are in hard cross winds, or strong tailwinds. NEVER attack into a block head wind as you will soon be reeled in. Another excellent time to attack is if a group have been away and are being caught. As you are joining up with the breakaways, lay off a few lengths and you can be sure they will sit up when they catch the breakaways. As soon as they sit up when the junction is made (they always do this) ATTACK from the back and they will probably hesitate as they wait to see who is going to take up the chase, especially if they have all been working hard and the breakaways will be too tired to counter attack… and you are away !

Ohh...so that is a break. I will probably be hanging on for dear life so ATTACK will probably be out of the question...

7. THE FINISH… If the race ends in a bunch sprint, this is a very specialised and dangerous scenario. If you have any qualms that you can’t get involved as a novice, stay out of it. Eventually you will see what the other top dogs do and then you can try to emulate them. A bunch sprint can be very physical, so you will need to get used to the bumping and barging in the races before you get involved in a hectic bunch finish. You can always start the sprint near the front and just look what happens around you without actually putting yourself into a compromising position. LOOK AND LEARN…
In a sprint from a small group , things are much easier to work out, and now you can get involved without it being dangerous. If you are in a small group approaching the finish, the first thing to do is to work out several things at the same time… Which way is the wind blowing? Is it uphill or downhill? Which is the best wheel to be on? Can you see the finish banner well?
Now you can work out your sprint strategy. If it’s a head wind, don’t start the sprint too soon and come off the “right” wheel. If it’s a cross wind, try to attack on the sheltered side and then move to the shelter of the finishing straight. (don’t move your line too much though, as you could get disqualified…. Be safe!). If it’s tail wind, you can afford to jump early, but from the back of the group. Don’t advertise the fact that you are going to start your sprint by trying to jump off the front of the group.. Jump from last man and get a gap. Then the others will find difficult to close on you if there is a tail wind blowing. The last thing to remember is to sprint PAST the finish line and not “to” it. How many races have been lost in the last 50 metres by riders thinking they’ve got it in the bag. Even experienced riders get this wrong.. Remember Oscar Friere getting under Erik Zabels arms in the last 10 metres as he raised them , thinking he had won the Milan San Remo for the fifth time.. Oh dear… SPRINT PAST LINE !

Yes, there is a lot to learn about getting it right in a road race. But nothing compares with crossing that line with your arms in the air (once you are sure you’ve got it) believe me, it’s the best buzz you’ll get on a bike!

If I am actually in this situation...things have gone WAY wrong and it is in the best interest of all riders in front, behind and to the sides of me to WATCH OUT!!!

So now you pretty much have all the expertise and experience that I do...Should be a good race :)

Post Ironman Recovery

2010-07-08T08:18:00.000-07:00

After last years Ironman, I struggled to play a little hoopfest and then all be vanished off the workout/triathlon scene. I was fighting nagging injury after nagging injury and it was all I could do to get out the door and do well anything.
Fast-forward a year and it couldn't be a more different story. Though I was a bit sore the first few days after the race, I recovered much more quickly and honestly right now feel absolutely awesome. I think it has a bit to do with not pushing myself to the complete edge during the race but has more to do with me being in much better shape then ever before. My training leading up to the race was much smarter and in turn has turned out to be a blessing as I have already gone for multiple bike rides and even a run and swim. This didn't happen for a few weeks last year.

Even with the somewhat quick return to some training, I have found plenty of time to relax and just enjoy life and what you have to put on the back burner as you have to commit so much time to training the last couple of months leading up to an Ironman.

Family:

Over the 4th, I had a ton of family come to town from as far away as Brazil. I also had my sister come back to watch Ironman, so I was able to spend a bit of time with my niece Elli...aka The Cutest Niece Ever...but I might be a bit bias :)

Feeding Elli some glorified Cheerios...Gerber whatchmacallits!

Elli loves the swing we hung for her.

A Serious Moment ;)

Love this Picture!!!

My Cousin Aleesha and Bella
My Sister Jesica and Elli

3 Generations!!!

Adorable!!!

With her new Monkey from Teddy Bear Junction!!!

Relaxation:

The day after Ironman was spent by the pool. There was no need to do anything else period!!!

So I get a text from Carla asking if I was relaxing...response:
"If you can call this relaxing"

Chilling with one of the best little IronFans around!!!

And even when you are back to work while all your teacher
friends are laying by the pool... ;)

Training:

I have slowly moved back into some sort of training regimen. There is no detailed schedule and really I do whatever I want when I want to. I have been back to the pool once and even went for a nice short run. Throwin' in a few short bike rides and honestly just enjoying getting back to moving around without the race hanging over my head.

Jessi and Adam on a post Ironman recovery/get back to it ride.

A couple of Roadies...well kinda :)

Great first ride back!!!

I can't tell you how nice it is to have some time to just relax and enjoy. With some perfect weather now approaching...get yourself out there and enjoy it!!! I know I will!

Ironman Coeur d' Alene 2010: Race Report

2010-07-06T09:06:00.000-07:00

Triathlon Tip: Always find someone who can write.

With all my gear turned in, all I had to do on race morning was wake up early and head over to Coeur d’ Alene. As with just about every race I do, sleeping the night before is always horrible. I struggle to fall asleep and when I finally do, I swear the alarm clock goes off 2 minutes later…Saturday night was no different.

After arriving in Coeur d’ Alene last year, there didn’t seem like there was enough time to get everything done. From getting body marked, dropping off special needs bags, loading the bike up with my nutrition and pumping my tires, but this year everything was done before I knew it and I was able to spend a good 30 minutes just standing around waiting. It is amazing how much easier things seemed the second time around.

Tiff kept asking me if I was nervous and I could honestly respond with “No” as I felt calm and focused. I just wanted to get the race under way, it couldn’t start soon enough…but in all reality I had been saying that for about 2 weeks.

Finally the race announcer made the call that transition would close in 15 minutes and it was time to get the wetsuit on and head down to the water, which is like a herd of cattle, albeit a very fit herd, trying to move along at an extremely slow pace. Reaching the beach, I headed down to get a quick warm-up swim and get use to the water temperature.

The Swim-
My goal for the swim was go out strong and find a little open water. I placed myself right up front with the big boys and planned to catch some feet of a slightly faster swimmer. After my experience last year, I knew the swim wasn’t going to be easy but I had no idea what was in store.

The first loop was brutal. I was fighting for position the ENTIRE way out to the first turn buoy. I think I may have found about a minute of open water but I am probably exaggerating. I don’t recall that many people grabbing and pulling but when you start in the first row…I guess that is what you better expect.

The first turn buoy made the cattle herding earlier seem like a walk in the park, though I guess it kind of was. You pinch all those swimmers down into that small space and you go from swimming freestyle to a modified breaststroke and really you are just trying to keep you head above water.

The toughest part of this swim is going across the back portion of the course. You can’t see anything with the sun cresting Tubbs Hill, the only option is to following the thrashing in front of you. I was eventually able to spot the turn buoy and realized how off course many of us were. We were swimming way left and now had to adjust and move right in order to get around it. I think I might have spotted the buoy a bit before the other swimmers as I was now trying to play a game of modified Frogger and basically swam across the general flow of traffic.

Once you make it around that buoy, you are home free as the waves seem to pull you towards the beach. It was funny how long it felt to get to the yellow buoys on the way out and how fast it was to the orange buoys on the way back. As I exited the water, I looked down and my watch read 32:40 and though I was hoping for a slightly faster first loop I was definitely pleased with my time.

Really need to start smiling during my races!

The second loop was pretty uneventful and before I knew it, I was heading back to the beach. I had set a goal swim time of somewhere between 1:00-1:05, knowing that if I broke the 1:05 mark, I had a great swim. I came out of the water at 1:07:24 and honestly couldn’t be happier. I could have focused a bit more on strong strokes but I had a solid effort and felt much better exiting the water this year.

Swim Time 2009: 1:11:49
Swim Time 2010: 1:07:24

Transition #1-
Have you ever seen that Victoria Secret Fashion show on TV? You know the one where they run backstage, people are yelling and clothes are flying off and then back on to the runway…well T1 is like that just different …basically minus smoking hot chicks in underwear part.

After getting my wetsuit stripped and grabbing my bag, I was into the tent and did my best to get out of there as fast as I could. I really focused on being as quick but organized as possible…which really goes out the window as you heart is about to jump out of your chest and the simple task of putting on your sock requires complete focus.

Soon I had all my gear on and I was off to find my bike.

T1 Time 2009: 3:56
T1 Time 2010: 4:32

The Bike-
After last year’s disastrous second loop, I really focused on trying to stay within myself and not getting caught up in all the excitement and going out too hard. If you have been around triathlon long enough, you know that you do not have a great bike unless you have a great run. I think I may be the exception to the rule this time around.

Heading out of Transition!

Because of the temperatures were expected to reach into the 80’s, I made a decision to add enduralytes into the nutrition routine. Since the weather has as been extremely mild, this would be my first serious extended effort in warm temps and I should have known you don’t do anything new on race day but I feared not getting enough electrolytes since I don’t drink Gatorade and took a chance. If I could do it all over again, these would be the first to go.

I felt strong throughout the entire ride and if it hadn’t been for the almost cramp when I stretched out my back, I may have quite taking the enduralytes and the entire outcome could have been different. You can second guess yourself a thousand times, as I have done, but it doesn’t change anything.

What's that...another picture without smiling. Surprise, Surprise!!!

Even though I was having a great ride, the absolute best part was seeing…ok usually hearing everyone out on the course. From the family and friends downtown, to the people spread out along the course, to this tiny quiet group of people standing out on the corner of Rimrock and Dodd, hearing people cheering is the best.
Now if you were out on the course anywhere in the Hayden area, I am sure you heard the tiny quiet group out there. It was pretty lame;) how they pulled out all the stops with the sound system blasting music, spotters placed up the road with walkie talkies to let them know who was coming and screaming and yelling that went on even as you were far up the road. I can guarantee you there were some jealous athletes out there. TRI-FUSION and IRONFANS…You So Crazy!!!

Still not smiling...but there's the hand again :)

This year I felt strong the entire second loop. Now don’t get me wrong, there is absolutely nothing more exciting the finally getting off that freakin’ bike but I wasn’t in survival mode and never felt more ready to start the run. I really think I had the perfect effort on the bike and finished a few mintues faster that my goal of 5:30.

Bike Time 2009: 5:51:40
Bike Time 2010: 5:26:24

Transition #2-
This went great and before I knew it, I was out running a marathon…awesome ;)

The “Run”-
Last year entering the run, the back of my knees hurt more than I thought was possible…until now. I was able do the Ironman shuffle and finish with what I think was a respectable 4:10 marathon.

There are definitely not a lot of pictures of me running but here is one!

The first out and back felt great. My legs felt strong and once I got into a groove, I really felt I was going to have a great run. About 15-20 minutes in, I developed a side stitch. Now I have suffered through these before and knew it wasn’t something I could just push to the back of my mind. After a few quick walks to try a few breathing techniques…nothing seemed to work. I would run for a bit, then have to stop and try breathing out real fast…then run again and stop…and eventually run again.

Now I can’t put the complete blame on the use of the enduralytes but it is really the only thing I can think of that would cause this imbalance. I hadn’t experienced this in any of my training and after such a long year…this couldn’t get any worse.

The entire first loop I did my best to try and run between aid stations or whenever I thought I might run past someone I knew. I really didn’t want to walk when all these people came out to cheer for me and I tried to use their excitement even though I knew things were heading south fast. I knew was going to finish this race, it was just a matter of how long it was going to take me.

Not a lot to smile about on this run!

As I headed out on the second loop, my run-walk stragety turned into a walk-run survival. I really hate walking and I am not sure there is anything that frustrates me more. My legs felt strong and I knew I was able to run but every single time I would start to run my stomach would start to cramp up. There is nothing more miserable than watching over 500 people pass you as you struggle along. You have so much time to think about what if I did this...what if I did that and the mental game of trying to finish really begins.

It got to the point where I couldn’t understand how all these people could walk so fast. It was crazy that every time I tried to pick up my walking pace another athlete would go by like I was standing still…and in most cases, I was actually standing there wondering if I could move forward. Though completely physically taxing, mentally this was the toughest thing I have EVER done. Putting one foot in front of the other was near impossible.

As miserable as it is to be walking a marathon of an Ironman there were still a few highlights and can make even the most miserable athletes smile. Seeing familiar faces of my family and friends. I struggled to just keep moving but each time I would see and hear the cheers, it gave me that extra boost. I will be the first to tell you, I definitely didn’t show my gratitude out on the course but if it counts now, I could be more thankful for the continued support throughout the run. From my parents, sister and friends down in the park, the Tri-Fusion teammates along the course, Greg, Nat, Craig, Erika and Matt on bikes popping up everywhere and for my IronFans going crazy 12 hours after it started. There is no way I would have finished this race without you guys out there.

I am not quite sure how I mustered up a jog but I was able to run the last mile or so and though it was close, was still able to finish just under the 12:00 mark.

Here is a video my coworker, Berry, put together. It's a pretty cool bit and if you look at the swim start you will see one guy dive in just before everyone else...about 3/4 the way up the beach. That is ME :)

Run Time 2009: 4:10:19
Run Time 2010: 5:19:17
Here are a couple more videos at the finish line.

Overall Time 2009: 11:20:14
Overall Time 2010: 11:59:42

I have been asked no less than 50 times if I am going to race next year…and I can tell you next year is not in the plans but after having a great swim and bike, I will be back and will do this race again. I have some serious unfinished business and know that I am capable of doing this race under 10:30. That was my goal and coming off the bike and it was within reach. I know there are a ton of outside factors but after this experience, I will someday put all three disciplines together.

My Family!!!

A few of the IronFans!!!

Thank you to everyone who came out and cheered. After examing the highs and lows and what might have been, I really enjoyed the overall experience and can “almost” understand why we put ourselves through such a long training days to get to the start line of an Ironman.

I want to send out a special thank you to my sponsor GU Energy for supplying all my training and racing nutritional needs...couldn't have done any of it without you!!!

Congrats to all the other racers out there. Especially Adam, Jenn and Nate...Welcome to the Ironman Family!!!

Ironman Coeur d' Alene 2010- IronFans!!!

2010-07-03T09:10:00.000-07:00

There is really only one way to start out blogging about my Ironman experience. Though this might be considered one of the most difficult individual challenges one person can attempt, I truly feel that there is absolutely no possible way for an athlete to make it to this day and maximize their potential without the support of family and friends.

I fortunately have been blessed with amazing support from all sides. Even though my family thinks I am completely crazy for even attempting triathlons let alone an Ironman, they came out in full force to cheer me through the finish line. THANK YOU to everyone who came out. Not pictures was Brandi, Jeremy and Nikki.

The Team Anderson Support Crew

When it comes to friends, I might be a little bias but I am pretty sure I have the best IronFans out there. How often do you find people who will ninjafy (yes…I probably made it up) themselves and seek around in the dark decorating for a race. It all starts out civilian and in one quick transformation...you become Ninja! Jessi and Tiffany each have an account of their experiences...

While I was doing my best to try and sleep, my IronFan crew was hard at work!

The Lil' Ninja Emma...

My Awesome Sign...Thanks Natalie!!!

You have just been Ninjaed!

Seriously though, this is what makes Ironman so much fun. You have trained for so many months and it all boils down to one day, one experience and who else to share it with then some of the best people in the world. Roger, Jessi, Tiffany, Eric and Emma went all out...THANK YOU!!!

To all the Tri-Fusion teammates out there that cheered continously throughout the day. Honestly you guys are the best team around...hands down!!! Craig, Erica, Natalie, Greg, Trish, Merissa, Matt, Jessie, Stan and I am sure the many more I have forgotten. So many familiar faces really makes these races enjoyable!!!

I don't have a ton of pictures from the many others who came out to support at the race but THANK YOU to my good friends Rory, Carla, Damon, Joe, Erika, Jon, Jenny, Marci, Scott, Clayon, Richelle, Nicole, Berry, Jed, Kristin and Suzie. Seriously how cool is it to have a list that long of people to thank for coming out and cheering you on.

Clayton and Richelle

Carla and Rory (Rory is an IronFan Pro)

I can’t thank you all enough for the support throughout the year and right through race day. When you have a tough day like I experienced, its these people that help keep you moving step after step. Even though there are about 5 hours of last Sunday I would like to forget, there are countless others that I will keep forever.

As for the race report…stay tuned because it is on the way!!!

Sleepless Nights...

2010-06-30T00:05:00.000-07:00

The nights leading up to an Ironman seems to always be...well sleepless. You are constantly wondering if you have checked, double checked and triple checked making sure you have everything ready for the big day. You have laid everything out, mentally walked through the entire race and are still convinced you will forget something even if the checklist is completely checked off.

He is in there somewhere!!!

For me personally, this causes me to struggle to get to sleep each night leading up to the race. This year I had a little surprise that helped take my mind off completely off of that. A damn cricket that just thought it was freaking hilarious to make it's annoying noise from about 9pm-1am every single night.

So I am out there at midnight trying to drown that cricket with the hose, walking up and down the front bed stomping around, which I am pretty sure my neighbors might think I am a bit headcase but nothing was working because as you get close to them the get quite. It is like they are messing with you. Once you walk away, they start right back up...

I finally resulted to just turning on a fan and music and as all three blended together, I was eventually able to fall asleep...but I have a feeling it was more because of the ungodly hour and pure exhaustion.

This here is from my bedroom window...my little buddy Jiminy...the little bugger!!!

According to wikipedia this is what the little guy won't stop doing. Apparently he is pissed off at the male next door and well wants the world to know...and keep me from sleeping.

Only the male crickets chirp. A large vein running along the bottom of each wing has "teeth," much like a comb does. The chirping sound is created by running the top of one wing along the teeth at the bottom of the other wing. As he does this, the cricket also holds the wings up and open, so that the wing membranes can act as acoustical sails. It is a popular myth that the cricket chirps by rubbing its legs together.

There are four types of cricket song: The calling song attracts females and repels other males, and is fairly loud. The courting song is used when a female cricket is near, and is a very quiet song. An aggressive song is triggered by chemoreceptors on the antennae that detect the near presence of another male cricket.

I just hope he finally figures out his beef with the dude next door and finally shuts up because I may go insane or at least develop a case of insomnia.

Trailblazer Triathlon: Race Report

2010-06-23T10:59:00.000-07:00

The past 2 weeks have been CRAZY!!! With Carla doing her last few runs and Damon in full taper mode, we were picked up by Tiffany and Eric and hit Medical Lake on Saturday afternoon ready to go. There were plenty of conversations describing strategy and how Damon was going to try and beat Roger. It was actually pretty dang hilarious to hear is philsophy on why he has a chance to win.

As you can see, Roger hasn't been riding much in the last week and well Damon has been training pretty hard for two weeks, so we pretty much have this one in the bag...right?

Heading to transition...These two look like pros!!!

Body Marking...Did I mention this is a small town race?

Pre-Race: Team Twee Boere en 'n Yank...All Smiles!!!

As for the race, it went really well. My game plan was to swim fast and just try to not hyperventilate on my way across. After swimming across for a quick warmup and then waiting for about 15 minutes for the race to start, we were off. This race is just short enough that you can really swim hard but just long enough that you better keep yourself under control. Fortunately I was able to do both and exited the water 3rd. It was now Damon's turn to ride like the wind.

Heading up towards transition!

After hearing Damon and Carla's recaps, I had to get them to write a race report from their persepective, the non-triathlete point of view. I was amazed how many of these same thoughts have rolled through my head...even to this day!

Damon's Recap:

This “fun” triathlon couldn’t have come at a better time for the lazy college student I have become. When Steve asked us if we were interested in doing it, I was all over it and immediately started trying to figure out what little part of my day I could dedicate to training for the two weeks we had left before the race. When I found out team Fawesome had entered too, things got that much better. I always talk about my “older triathlon friends” to other people and really make them out to be more than pros at what they do, so the opportunity for me to get out there compete with them was something that sounded pretty exciting. And so, the trash talk started as I’m sure you’ve witnessed on this blog already.

As soon as I found out I was up against Roger on the bike I couldn’t stop wondering how sweet it would be if I managed to kick his butt. Which in turn made me forget that 12 miles isn’t necessarily a sprint. Any bit of continuous aerobic activity that lasts longer than 15 minutes sounds ridiculous to me, so I tried to forget that it would take anything longer than that.

Damon out on the bike course!

Steve got a pretty good lead for me out of the swim which left only Kalen in front of me at the start. I’m not sure what he was up to on the first straight but whatever it was he was riding pretty slow, which started to resound all these dreams in my head as I slowly caught up to him (all in the space of the first 100 feet, turned out he was just trying to get his shoes on properly). It wasn’t long then before I heard the dreaded “whooa whoa whoa” of old Rog the Dodge's carbon wheels screaming up behind me at which point I knew I had to start making my move. I didn’t even have the time to think though before this man that is not human on a bike was out of my sight, along with Kalen. I sprinted to try and keep up with them for at most 10 seconds which quickly made me realize that I would more than likely kick the bucket in the following 10 seconds if I were to try maintain that pace especially knowing this was only the first minute of a 36 minute ride. So I slowed down a little and started thinking about all the oxygen I had wasted trying to trash talk my opponents before the race.

Damon made the 12 mile loop and finished up strong!

As for the ride, it was pretty enjoyable in the early stages. I even took the time to see what kind of fish were swimming around in some of the little lakes by the roadside. This was fun until we started to make our way back and I had the wind in my face and a pain in my butt and sack. I remember trying to adjust my seating position for quite a while before I eventually came to the conclusion that it was more comfortable to ride with the seat up my butt than have my dudes slowly but surely be crushed. Big props to all you cyclists that do this everyday of your life. I feel sorry for your manhood though☺

"I think my bum bone and sack are broken"

All in all I was pretty impressed that the only people I let pass me were those with alien looking bikes and cone head helmets. You are all seriously impressive athletes even if you dress funny.

I had the time of my life doing this triathlon, I might even consider doing a full one sometime in the next few years.

Thank you all for a great day.

Damon Byrd

Carla's Recap:

Trailblazer Triathlon was the shiz! Barring any crazy insane heat and the nerves, it was a load of fun! Unfortunately though, the heat and nerves were most definitely there! I managed to get a stitch before I even warmed up - thank you, I understand that this is no easy feat. I then managed to get the taste of blood, yes blood within the first 10 minutes of the race.

Cahlah kicking some serious butt!!!

People think, "Oh 3 miles, that's okay isn't it?" Well actually, let me reframe this for you. It is not 3 miles of jogging on a treadmill with that glorious fan blowing directly onto your rosy cheeks on exactly the right spots. No. Horribly wrong there. It is 3 miles of running your heart out in the heat of the day, doing your best to smile and apologize to the most unfortunate mother and child who happen to see spit on the side of the road. Without the wonderful screaming encouragement from GREAT friends and complete strangers, this race would have been a million times more difficult. I have a whole new respect for people who do this regularly. I have even more respect to the Byrd crew for not only doing this regularly, but for actually smiling whilst doing it too. Jessi, your just-before-the-finish-line photo makes me sick. Try believing that the pain is actually there next time. Puke.

Cahlah Byrd

Team Fawesome and Team Twee Boere en 'n Yank

All smiles after the race!

This was a great race and I had a fantastic time racing a team triathlon, even if I can't pronounce our team :)

I also want to congratulate all the Tri-Fusion athletes who raced. We had a great showing and kicked some serious butt. Dave Erickson put some awesome videos together so take a look!

Swim to Bike

Bike to Run

Run to Finish

Twee Boere en 'n Yank...Pre-Race

2010-06-14T22:32:00.000-07:00

Just after moving in with my new roommates from South Africa, I suggested they should team up and do a triathlon. Rory (Glory) is an amazing swimmer, Carla (Cahlah) likes to run and well Damon (Damon Byrd) didn't really care and thought biking woud be fun. Since Rory will be stuck at a local swim meet and with Cahlah and Damon Byrd totally ready to go, I had no problem stepping in for the swim portion and my first team triathlon.

Over the last two weeks, the workouts have been at a feverish pace. Damon's stories about how he had planned to run on the treadmill for 12 minutes only get to 10 and almost die...but he pushed through and is quick on his way to setting a new course record for fastest cyclists to 12 miles on the indoor bikes in the Whitworth gym.

Cahlah who has been showing that treadmill a thing or two and is pretty sure she will kick this race's butt...even if I need to reassure her the race is only 2.94 miles vs. the 3.4 that the website shows a couple more times before Saturday.

The converstations about race strategy and how Damon is going to hold of Roger during the bike have been hilarious. Many times Damon has warned he may need someone to catch him when he rolls into T2.

Below are a few of my favorites. If I could have only written down a few things that have been said around the house...you couldn't make this stuff up if you tried.

Text Messages from Damon:

Damon: "12 miles in around 26 mins... Is that good or bad?" (He was averaging 28 mph)
Steve: "That is good but you prob won't go that fast out on the road. I would plan to ride 35-40 on this course"
Damon: "Really? Is it a lot of uphill stuff?"
Steve: "No just always slower on the road."
Damon: "OK, that's good... I probably wouldn't make it too far with a lot of hills."

Damon: "I got in a 30 min ride in the gym and a 10 min cool down run after that... Feeling Good!)
Steve: "Awesome. That is what I like to hear.)

Emails from Cahlah:

Cahlah: "I'm excited - I went hard on the treadmill this morning and only lasted 15 min which is not a good sign - but I know that I will finish it in under 30 min when I have people to compete against."

Steve: "It is OFFICIAL. TEAM Twee Boere en ‘n Yank are all signed up...This is going to be fun and already looking forward to it. Let the countdown begin…13 DAYS!!!"

Cahlah: "Holy sh%t balls - might be spending a bit more time in the gym this week!"

We thought it might be a good idea to get Damon on the actually bike he will ride before Saturday. So after a few minor adjustments and a couple of quick tips he was ready to go.

Explaining how clip-in pedals work...this is Damon's first ever attempt!

It took a couple of tries but before you knew it...he had it down!

Off on a very short ride around the block...it was getting really dark.

See...told you it was getting dark!

Damon Byrd...is ready to go!!!

So this Saturday at the Trailblazer Triathlon in Medical Lake, Team Twee Boere en 'n Yake will be ready. I can't wait and all in all it is going to be an absolute BLAST.

Long Days!!!

2010-06-12T21:37:00.000-07:00

With Ironman approaching quickly, my 'long' workouts are just that LONG!!! With rides approaching 6 hours and runs consistently up near 2 hours, much of my weekend is spent training. These are the days that make you an Ironman. When everyone else's workouts are done, it takes a lot of mental toughness to continue to push yourself day after day, week after week. But heck, if it was easy everyone would do it.
Here are a few photos from the last few weeks of training:

Getting dropped off 13 miles from Rathdrum on my way to the Tri-Fusion Radiant Lake Triathlon. Due to a wrong turn this run 'slowly' turned into a 16 mile jaunt.

This was VERY early in the run...as you can see from the smile :)

The BEAUTIFUL Ironman Coeur d' Alene course!!!

Loving the sunshine...definitely haven't had enough this year!

Last long ride before the big day!!!

Icing my legs in what will be the lake we will swim at for the race...The water is COLD!!!

2 WEEKS until Ironman Coeur d' Alene!!!

One more long run tomorrow morning and it is time to set the sails and get ready for the big day!!!

Until next time...

And the WINNER is???

2010-06-11T20:34:00.000-07:00

Sorry for the long wait but I was finally able to get the GU and the winner in the same place. I used a random number generator to select the winner. It was pretty easy and a whole lot faster than trying to get photos of the winner to make this post a little bit more exciting:)

Congrats to the #4 comment on the post...Tiffany Byrd!!!

She was game for taking a few pictures with her new GU products. She was so excited with her victory that she decided to throw the GU just a bit to high.

The second attempt was WAY better!!!

Thanks to everyone who commented!!!

Breaststroke Challenge

2010-06-03T11:05:00.000-07:00

So how do you challenge a world-class athlete to a race? Require him to do the impossible. Earlier this week, Jessi and I challenged Rory to a breaststroke race. Now under any other circumstance we wouldn’t have a chance but today was different. As we gathered at the far end of the pool, the stage was set. Jessi and I would do normal breaststroke and Rory was going to have to swim with one arm and one leg…sounds impossible right…well that is exactly what I thought.

Posing for picture while holding one leg is almost as difficult as the swimming.

In true fashion, we had Kevin grab the camera and document the race. As the countdown began, I was sure there would be NO possible way this race was going to be close. Like, I seriously thought I would have time to touch the wall, turn around and swim back talking smack about how I just kicked his butt, even if he was swimming with one arm and leg...

I will let Jessi, explain the end of this video but it is absolutely hilarious. Sure wish we had about 2 more seconds worth.

As you will see from the video, Jessi and I get a great start and use a pull down to get a good gap on Rory...and then reality sets in. As we are swimming along, I constantly look to my left to see if he is there…do remember even though I thought I was going to dominate this race, you just never know.

About halfway down the pool, I start to see a hand slowly moving up next to me. The only thing going through my mind was… YOU HAVE GOT TO BE KIDDING ME!!! There is no way this is possible. Before you know it I am swimming with absolutely ALL the strength I got. Now a good breaststroke might rely on form, I rely on strength and just try to fight the water as much as I can.

For a split second, I seriously thought I was going to get passed. Though I was able to hold him off, it was definitely a bit humbling to realize just how good Rory is at swimming. The guy is freaking phenomenal and yet another reason why you better come up with ANY advantage you can when you are in the pool.

Of course once we are done with the race, Jessi and I have to try and see if we can even do the one arm one leg breaststroke…

This is my second try and thank god the first one didn’t make it on video as Rory and Jessi almost drown laughing so hard.

So next time you are in da pool, give it a shot. Not nearly as easy as Rory makes it look.

Mountain Bike Mondays and a Gift from Me to You!!!

2010-05-25T22:35:00.000-07:00

Mountain Bike Mondays...

In my training schedule Mondays are usually pretty easy days. I try to get a swim done in the mornings and spend the rest of the day relaxing and gearing up for the week of work and workouts. If the legs are feeling fresh and the weather cooperates, I really like to get outside and jump on the mountain bike. The speed of riding on the road can be fun but there is just something about getting off the asphalt and onto the dirt that really make riding off-road enjoyable.

Me and the Goose overlooking Wandermere Golf Course

I do my best to try and rope in anyone who is interested and head for the trails. This week Nate, Greg and I headed out to see what trouble we could get ourselves in. This time we headed up to the bluff overlooking the Wandermere golf course and were presented with a pretty awesome view.

Nate riding the trails.

A Tricky Descent

Greg and Nate cruising along...

Greg and Nate discussing if it is possible to ride down the face of the cliff...we decided to take the long way down.

Great View!!!

Riding the mountain bikes is a great change in pace and really helps to replenish the tank after a long weekend of tough workouts.

Also a few weeks ago, GU Energy sent me out the new GU Performance Energy Sampler. Now I have tried many of the GU products throughout my training but having the opportunity to try so many different flavors in one easy place...Very Cool.

GU Performance Energy Sampler

You get 9 GU Energy Gels, all 3 GU Roctane Ultra Endurance Energy Gels, 2 bags of GU Chomps, 2 packets of GU Electrolyte Brew and 1 packet of GU Recovery Brew. This gives you a great chance to figure out what combination of each will help you stay hydrated and keep your energy levels up throughout your workout or race.

Some other exciting news of GU is the new flavor gel...Mandarin Orange. I have already used a few of these on my workouts and I can tell you, they can't get these out fast enough. Unfortunately, they won't be out until July but keep your eyes open and be sure to give them a try...unless you keep reading and you might not have to wait.

As for the Gift from Me to You...I have a GU Sampler that I plan to give away. All you need to do is comment on this post and you are entered. It's that EASY and you get $35+ in free supplements!!! I will do a random number drawing and will contact the winner for your mailing information. There is a good chance...a definite possibility you will be receiving a few packets of the new Mandarin Orange gels to try out. Sorry I couldn't resist!!!

Raffle ends on Sunday May 30th at 11:59 PM. So have your comment submitted by then.

"GU Energy provided the Performance Energy Sampler free of charge for me to review and the opinions of this post are mine"

Still time to Play!!!

2010-05-25T15:02:00.000-07:00

Even though I am in the thick of my Ironman training, I have still been able to find a little bit of time to play. Last year at this time ALL I could think about was Ironman...basically eat, sleep and drink it. This year is different. I know the race is still one of the toughest physical challenges there is so I am trying to force myself to not get complacent, but that doesn't mean having some fun is out of the question.

Underwater Close-Up!

For the past few months my triathlon club, Tri-Fusion, has set aside some money for us to hire professional coaches to instruct us on anything triathlon. From swimming, biking, running or even nutrition. We offer the instructor $50 for their time and in turn get priceless information to help us improve. Basically free coaching...and when it comes to triathlon, free anything is AWESOME!!!

As of now, we have really only used it for our Sunday Master Swims at OZ North. We bring in a swim coach and get technical advice for the 1.5 hour session. Since I get the majority of my distance workouts done during the week, it is really nice focus on technique and all the small things that ALWAYS need a little bit of adjusting.

The other great thing about these swims are the laid back atmosphere and the fun people. We are always cracking jokes at each other, at the coaches and for the most part at ourselves. We try impossible drills like swimming freestyle backwards or doing the V-Skull. Honestly, without these workouts, there is no way I would enjoy this sport and swimming as much as I do.

Cool Picture with the Refraction
Note how big the legs are compared to the tiny heads.

Rotation Drill: Helps you focus on your core while swimming...Way more fun for the person holding the legs.

It almost looks like I know what I am doing right here...ALMOST!

Kick Sets!!! I am pretty sure I will NEVER enjoy these.

Apparently Coach Glory makes fun of me because of how 'unstreamlined' I am when I push off the wall.
How about dem apples?

In true triathlete fashion, it turned into a competition on who could push off the wall and glide the farthest.

So if you are a perfect swimmer and have absolutely NO room for improvement then maybe these swims are not for you but if by some chance you spend countless hours swimming by yourself, watching instructional videos on the internet or reading books, save yourself some time and stop by OZ and get some one on one coaching.

I would like to send out a special thanks to Jessi for getting these organized each week.

One Hill of a Ride!!!

2010-05-23T23:07:00.000-07:00

Within all the Ironman training there are a few weekends that you look forward too. I like to refer to them as the 'Easy Weeks'...but the term is used very lightly. As I glance at my workout schedule for each week, the first thing I do is go to my Saturday ride just to see what I am in for and well basically start the mental preparation that it takes for me to convince myself that a 4, 5, or 6 hour ride actually sounds like fun. BTW- I usually fail miserably when my rides exceed the time it takes to drive to Seattle.

After two big weeks in a row, this week was an 'Easy Week' and all I had was a 3 hour ride with a short brick to follow. For the record, I can easily talk myself into believing a 3 hour ride will be fun...how sick is that :)

After meeting up with Eric Worden, Ron Crenshaw and the gang we headed out to find some hills. Now since I haven't been able to get over to the Ironman CDA course very often, finding hills is a must and well I think we found EVERY freakin' one on the north side of Spokane for this ride. It was a ton of fun riding with some new blood and getting out to see what the legs could handle with a little lactic acid as we climbed hill after hill.

So if you are interested adding a few hills to your next ride, try a few of these out.

Take Mill to Waikiki and out Rutter Parkway: 2 Hills
Turn right on Rutter Parkway (towards 9 Mile Falls): No Hills :)
Turn right on Nile Mile Rd: 1 Hill (Big Sandy)
Turn right on Jergens: 1 Hill
Turn left on Swenson: 1 BIG Hill
Turn right on Casburg-Borroughs: No Hills :)
Turn right on Monroe: No Hills :)
Turn left on Staley: 1 Hill
Cross Hwy 395 and head on Denison-Chattaroy: 1 Hill
Turn right on Perry: No Hills :)
Turn right on Chattaroy Rd: 1 STEEP Hill
Turn left on Perry: 1 Hill
Follow to Little Spokane Dr and take to Mill: 1 BIG Hill

Now these are the 'Get out of the Saddle' and 'Wish you had a Grannie Gear' climbs along this route. There are still plenty of rollers and other challenging areas to really make you work.

Thanks to Eric for mapping it out and putting together a great ride.

Eric W. and Ron C. shedding some layers after BIG Sandy

Waiting for the train at the base of one climb...What the Buck!?!?!

You can get very close to the train...these things are LOUD!!!

At least there was some artwork to look at while we waited.

Some more train art...not sure how they paint this, these things are moving pretty quick!

What a great way to enjoy my 'Easy Week' ride. It was a nice change of pace and I was done with my ride and run before NOON!!! For someone training for Ironman, that is like finding the Holy Grail of free time...something I don't have too much of.

We are now 5 weeks out from Ironman...let the countdown begin!!!

Lap After Lap...

2010-05-21T10:43:00.000-07:00

On Thursday, Coach Kevin began practice by saying "This is going to be a FUN practice..." and we usually know we are in for some that in all honestly is going to be anything but fun. This is when he asks a few of us to grab the mats and bring them to the end of the pool which in swimmer language means 'ALL KIND OF PAIN' !!!

For many of you it might be difficult to see how FUN and PAIN can be used to describe the same thing but in Kevin's mind...they do.

So on to the all kinds of pain workout. Basically it is dry land exercises mixed in with a bit of swimming.

Main Set:

Swim 100 yards
10 Pull-Ups on the blocks
Swim 100 yards
10 Body Weight Squats
Swim 100 yards
20 Crunches
Swim 100 yards
10 Push-Ups
Swim 100 yards
20 Crunches

and then repeat 4-5 times...

Now this starts out pretty easy. Your arms are fresh and getting in and out of the pool is not an issue but as you move into sets 3, 4 and 5 each effort is that much more difficult. Then there is the issue of trying to transition back into a perfect stroke for your 100's. Your arms begin to burn in the first 25 and you wish the was a hoist to lift you out of the pool for each exercises.

See it can be fun ;)

So if you are looking to mix things up and try something new, give this a shot. It is a great way to build some additional strength and yet still get a great swim workout in.

________________________________________________________________________________
Each and every Friday, is called 'Fun Friday' which basically means...we get to use toys during out workout. Fins, cords and weights racks. This is another great way to change up your workouts.

The reason we use the fins is to let us know what it feels like to swim fast...something that will probably never really happen. No really, the reason why is to help you feel drag in the water and eventually help you reduce it and make you a more efficient swimmer. Basically I call it, 'Waiting for a Cramp' set because usually I am trying to kick too hard and almost every time some part of my leg decides to cramp up.

When you are swimming 3-4 times a week, things can get tedious. Back and forth, up and down the lane over and over. Flip turn after flip turn. At our Spokane Waves Masters swim practices we have a few things to mix it up a bit...

Jessi and Tiffany finishing Breastroke with the cords.

The cords are another 'Fun' and yet painful (see I used it again) device to help build power and feel speed in the water. The goal is to swim from one end of the pool to the other trying your hardest to reach the bulkhead before the cord stops you. It starts off easy and as the rubber tubing stretches it gets more and more difficult. Eventually you either stop and have to grab the lane line or you reach the end and grab the bulkhead.

The best part of cords is the way back. You really get an idea of how your body moves through the water.

The weight racks are all about power. You are attached to the rack by a belt and the goal is to swim as hard as you can to pull the weights to the top...and according to Kevin it should be done in about 8 seconds. I am still working on trying to remember pictures and videos during the workout so hopefully next time I can show them off.

So if you are getting bored in the pool and tired of counting lap after lap might I suggest you throw one of these workouts in and see what happens.

New Toys and a Weekday Ride...

2010-05-20T22:12:00.000-07:00

The week started off with Jessi giving me a call asking if she should pick me up the same Fuji Waterproof camera that she found for a screaming deal about a month ago. Since my last digital camera was purchased in 2005...there was NO WAY I was going to pass this up! So now there is really no excuse for not having pictures to post on my blog. You can take this thing ANYWHERE, the pool, on rides, even raining runs...it is perfect for a triathletes active and usually unpredictable lifestyle.

So I headed out on my first ride with my new camera and was in store for quite the ride....like stop you dead in my tracks...kind of ride. Serioulsy the wind was that freakin' strong. My body is excited to say that I was able to stay upright and after battling through some of the nastiest conditions of the season, the weather finally broke and the sun came out.

If you look to the left of the picture you will see the nasty rain clouds I had just ridden through and if you look to the right you can see that tiny bit of blue sky...that is where I am headed.

I had to meet a few friends up on the south hill and decided to take a detour over to the Centennial Trail. If you have been following along, yes this is the same trail as the fishnet shirt incident but in a completely different part of town. With the weather was less than ideal, I had the entire road to myself and maybe saw 3 or 4 people the whole ride.

This is a view from the trail near Nine Mile Falls Dam. An absolutely perfect day for a ride.

My planned route had me heading into some familiar territory that I have missed greatly since making the move up north, the old BLT loop (Bike Loop Tuesday). This was where I got my first introduction into group rides with Tri-Fusion, flying along in a pace line and frequently getting dropped off the back. I really enjoy the peace and quiet that comes with getting off the main roads and just riding.

And if you have ever ridden the BLT Loop than you are well aware of Death Hill #1!!! Though I found it not near as 'deathy' as I had in the past. Apparently all this training has done something.

Even though the ride started out crappy with rain and hail and the thought of turning around had snuck into my head, I am glad I decided to stick it out and enjoyed an awesome ride with some great scenery...even if fishnet shirts left at home :(

Race Day Nutrition Test...

2010-05-10T18:40:00.000-07:00

Last weekend I had my longest ride of the year on the schedule. With Ironman only 7 weeks away, I know how important it is to get my race day nutrition figured out. Without trying to complicate things too much, the plan was to use the same game plan as last year.

Now I am not a nutritionist and who really knows if this is the best plan but it worked for me. When you are racing anywhere from 9+ hours, making sure you have proper fueling and enough calories to get through the entire day is very important. Making sure you body can handle the supplements and still function at such a demanding level is even more critical.

As I left this morning, I had to practically fill my jersey pockets to the top since I was going to be out on the road for 4.5 hours. I tried to grab a mix of different GU gels and GU Chomps. Though I have flavors I really like (Banana is the best) too much of one flavor can get old quick.

So here is the plan: eat GU Energy Gels at :15 and :45 past each hour spent on the bike and half a bag of GU Chomps at :00 and :30. It equates to 380 calories per hour but more importantly it is VERY easy plan to follow. There is no adding time or trying to figure out what I am suppose to take or how long it has been. When I see 15 I take a gel, when I see 30, I go for the Chomps. If I learned anything during last years race, make your fueling plan as SIMPLE as possible. The last thing you want to do is eat on the bike and having to think about it is even worse.

What is left after a 4.5 hour ride...

As you can see it makes for a ton of wrappers when you are done.

I have also struggled recently with hydration, rarely ever drinking enough to keep my above that imaginary BONK line. Today I really focused on many small drinks and by the time the ride was over, I was out of GU Brew and water...Success!!!

I am excited to say that this worked great for today's ride and unless anything crazy happens in one the next few rides, I am pretty sure I will carry this all the way through race day.

Out near Loon Lake...a great new loop!
Less than 5 minutes after this picture the rain and hail started. Thankfully it only lasted a few minutes.

As for the ride itself, went really well even though actually sitting on that saddle again sounds like the worst idea ever. But in all reality, I can only hope for a few more just like it.

Bloomsday 2010- Race Report

2010-05-04T21:24:00.000-07:00

Ohh Bloomsday!!! How I forget how much you hurt.

The plan for this race was to run hard, run fast and do whatever I could to try and beat last years time...weather it by 1 second or 1 minute, I really didn't care.

Leading up to the race, I had many people tell me how easy it was going to be because of all the training I have been doing. It can be hard to explain but once again just because this race is shorter, doesn't mean it is easy AT ALL!!! Yes if I needed to, I could have run the course one, two or maybe even three times(ok lets not get too crazy) but when the effort is increased and you are running with your heart wanting to jump out of your chest...it really doesn't matter if it is 100 yards or 100 miles, it all hurts just in a different way.

I am not going to lie, going into Bloomsday I really didn't feel like I was faster than last year. I knew I was in much better shape but faster...not so much. My base training is leaps and bounds ahead of last year but speed work isn't really in the cards when you are training for Ironman.

After looking up last years time and doing a little math...I was going to have to run sub 6:19/mile to beat my time. Well I guess I would have only had to run one mile just one second under that pace and in all reality that would have been perfect.

After a short warmup, getting spoiled with the gear drop for 2nd seed, I found myself one person from the front of the pack. Now this was probably not the smartest idea since I barely qualified last year but it was still pretty freakin' cool standing up front with some amazingly fast runners.

When the gun went off it was time to kick it in high gear and see what this body could do for the next 40 something minutes. After forgetting to start my watch when I crossed the timing mats, I had to rely on my buddy Rob for our Mile 1 split...it was at this point he says 5:45...it was at this point I said...HOLY $%&#!!!

This was way to fast but knowing the first 1.5 miles are down hill I knew it couldn't hurt to bank at least a few seconds for Doomsday Hill. Mile 2 flew by at 5:55 and it was at this point, I wasn't sure if the wheels could hang on for the next 5.5 miles.

Heading up Doomsday Hill...Hurts So Good!!!

Photo by Josh Burdick

I was soon slapped back into reality with a few miles in the high 6:20's and low 6:30's but found a groove and ran my last mile in 6:15 and finished with a new PR for Bloomsday of 46:32...a whole 36 seconds faster than last year. Even though the speed work is all but none existent, my overall endurance is better and I was able to push the entire race and finish strong.

Another successful Bloomsday in the books and I guess I just set the bar that much higher for next year :)

Until next time...

BLOOMSDAY 2010

2010-04-28T20:47:00.000-07:00

1:00:51

56:29

50:43

47:08

??:??

THE JOURNEY!!!

The journey to 2nd seed has been long and did not happened over night. It takes hard work and determination. Now the question is...can I stay there?

Snake River Tri: Race Report

2010-04-20T09:49:00.000-07:00

As I am sitting in the pool before I am about to do the swim portion of the Snake River Tri, a lap swimmer next to me sparks up a conversation. She asks what we are doing and I explain the unique format of this race. The fact that we swim on Friday night and bike/run on Saturday. She informs me that it doesn’t sound like a ‘real’ triathlon, ya know the kind where you do them all in a row.

She then asks about the distances and after I tell her about the 500 yard swim, 12 mile bike and 2 mile run, she is quick to say ‘Ohh, so this is a easy one’ and follows that up with ‘Have you ever done a hard one, like Troika or Ironman’. It was then, that I had to laugh and explain to her, just because this race is short, does not mean it is easy.

Tri-Fusion Registration Table w/ GU Energy Product for the racers.

Race Report:

The Swim:

I knew going into this race, it was going to be tough. All my training is for Ironman and the Snake River Tri is a sprint race, short and not so sweet.

The race began Friday night at the YMCA North in Spokane. The goal here is to swim 500 yards as fast as you can. There is no need to save the legs, no need to worry about transition or anything else. Just swim.

Based on training, I set a goal to be sub 6:30 for my swim. That was going to be a 24 second improvement over last year but I knew it was possible. After talking with Coach Kevin earlier in the week, the plan was to get rhythm in my stroke for the first 100, bring in some power the second 100, start bringing in some legs for the third 100, the forth hundred really start to kick and the final 100 is complete survival.

I followed the game plan to a tee. All my 50's were within 38-40 seconds and I was even able to pick up the pace on the final 100 or so. Overall it was a ‘good’ swim with a time of 6:30 ON THE DOT!!! I have a real problem of knowing myself a bit too well and knowing exactly what I can do (more on this later)…I Think it is time to quit setting time goals and just race the race. I am really trying to not get too caught up in it all but I do find it funny how well I know my ability.

Heading down to Lewiston...

With the swim out of the way and running on about 3.5-4 hours of sleep from the night before, we all headed down to Lewiston for the bike and run portions of the race. The weather was absolutely perfect, a far cry from the snow I remember from a few years back.

Going into this portion of the race, I knew my age-group was STACKED! I think I had the 9th fastest swim overall but felt with a solid race I could place in the Top 5. The only problem was 3 out of the 8 people (Ben, Nate and Derek) in from of me were in my age-group and are all extremely fast. It was going to take a miracle for me to catch them, let alone beat them, but I set out to push as hard as I could and hope for the best.

The Bike:

I took off out of transition with a goal to push hard the entire time...you have to remember this is an easy race...right? There was going to be no breaks, no points where I wish I would have pushed harder, it was all out all the time. I had a few carrots out in from of me and I was going to do my best to catch them.

Out on the course.

The bike portion hurt…in a good way. It took me a while to get my legs under me but eventually they started to respond. There is a long slow climb out to the turn-around which resulted in a super fast ride back. I am pretty sure I averaged over 30+mph coming back to transition…It was AWESOME!!! I ended up biking 1:45 faster than last year’s race so I am definitely excited about that.

The Run:

2 Miles...Just 2 miles! Sounds easy right, just ask the girl at the pool. Well 2 miles can be very painful. It was all I could do to keep moving forward. I wanted to get out of transition quick and see if I could chase anyone down. Fortunately I was able to catch one guy, unfortunately I was not able to catch the three guys in my age-group.

Heading out to the turn-around...

Remember when I said I knew my abilities...Before the race, I asked Tiff how ‘awesome’ it would be to finish 4th in my Age-Group and 4th Overall. That is how stacked this race was. So what happened? I was able to hold off a fast charging Greg by 8 seconds, and yep, finished 4th in my Age-Group and 4th Overall.

Coming into the finish line with Greg right behing me.

I may have bike a bit too hard (which was the goal) and it affected my run, I was still able to finish 1:49 faster than last year. Overall my run was slower by 35 seconds and after watching Dave Erickson’s video, I can see why. If this race was another 20 yards, I might have crawled to the finish line.

This is I!!!

I really enjoy this race, even if it is painful, and want to send out a special thank you to Lewis and Clark State College for putting on a great event.

When not to TRI...

2010-04-15T08:54:00.000-07:00

A couple of weeks ago, my sister visited from Virginia. It is always nice to see her but I would be lying if I wasn't more excited to see my niece. Last time I saw Elli was around Christmas and she was just a couple of months old. Now she is almost 6 months old and a bundle of energy...literally she just doesn't stop moving unless she is sleeping or feeding.

She laughs with you and it is pretty cool to see how she interacts with the world. I was able to spend some time getting to know her. Living a few thousand miles away, it makes it difficult to watch her grow in person so it was awesome to just hang out...

Here are a few of my favorite pictures from their trip here.

We also celebrated Easter with my parents famous Easter Egg Hunt. Now you may think my parents are crazy (I sure do) but the kids LOVE it. This year there were 12 dozen regular eggs, all which had been dyed and drawn on, I think 150 plastic eggs full of candy and coins, and 100 confetti eggs which is basically a emptied out egg shell filled with confetti...or as I call them, an absolute mess:) Yep, is over 400 eggs for the kiddos to find.

It was fun to see all the kids running and finding the eggs. It is pretty funny to watch them spot an egg 30 feet away and run past 4 just to get that one. Overall it was a great Easter and nice to see all the family.

And they are OFF!!!

Emma was all too excited to run around and find eggs. She might have found the most...Shocker I know :)

Let's Ride!!!

2010-04-01T22:26:00.000-07:00

You must listen to this song as you read along, Let's Ride, by Bone Thugs and Notorious BIG as it is stuck in my head while I am writing this. The link may not play the whole song...but I hope so.

So Monday, I finally busted out The Goose for the first time in a couple months. As the weather has been so nice, I have been trying to spend as much time out on the road getting ready for Ironman.

The plan was to meet up and just go for a fun mountain bike ride. Nothing crazy, just get out and enjoy getting off the road and onto the trails. Jessi and Roger were game, so after getting the Goose all ready, we hit the trails.

Just as we were leaving, Jessi informs Roger and I that if we are able to climb "The Hill" that she will no longer speak to either of us...whatev ;)

So off we go to conquer "The Hill".

I have tried this hill a few times in the past, without any luck. I have been on the bike once or twice since then and was definitely more comfortable but by no means was I confident I would make it up this pain in the arse hill.

As we approached the hill, a small tree had fallen across the trail. Now some people would have turned around and just road somewhere else...not us. We called on our inner Superman strength and drug the tree out of the way.

See...A small tree!!!

Next, it was time to ride...UP THE HILL!

Let's Ride, Let's Ride, Let's Ride!

I took all different approaches to get up this damn hill. I tried the slow and steady peddling. I tried going faster and seeing if that would help. But I came to realize there really isn't one single strategy that works. You just have to peddle peddle peddle and a bit of luck on your side. I think I finally made it up after my 5th try and then on my 8th or 9th. This is a leg whooping hill and even after you get past this you still have a pretty tough climb to finish it off.

I have to give mad props to Jessi who refused to give up and kept trying and trying. She was getting SO close and I no doubt in my mind, she will conquer this hill VERY soon.

Not to pass up some more nice weather, Jessi and I headed back out on the road for another great ride on Tuesday. The sun was shining and really it was a perfect day for a ride.

Jessi was still smiling even after she just finished some tough intervals.

I finished up Tuesday with my first solid run since getting back at it. I can't say it always feels good to push yourself hard but it sure felt good to run hard and know that sitting on the couch for the last two weeks didn't take all my fitness away.

Now if you were jealous about all the outdoor rides...HOLD THE PHONE. Just as I spoke of the great weather I found myself back on the trainer this evening...and it SUCKED!!! Over the winter, you just know you are going to suffer through some trainer rides but I am like a shark with blood in the water and once I get a taste of riding outside, there is nothing worse then setting up the trainer and forcing yourself to ride. But in all reality it is just another day in the journey towards June 27th.

Until next time...

Finally Back At It...Ohh yeah and fishnet shirts ROCK!

2010-03-29T08:37:00.000-07:00

The week ended on a great note. I was able to finally get some workouts in as I think I am over bronchitis. Thursday after work, I jumped on the bike as Eric and I headed out for a nice 1-hour ride. I was by no means back to 100% but it was sure nice to actually ride and not feel like I was going die. I am happy to report that I left no lungs out on the road.

In an effort to really push the boundaries, I decided getting out for another ride on Friday would probably be better than getting in the pool or going for a run. I just felt it was a little less taxing on my cardiovascular system and with some great company, Jessi and I had a great 1.5 hr ride. I am pretty sure my body was freaking out since I hadn't really done anything over the past two weeks but what the heck, go big or go home. This big break in training is not my idea of how to get ready for Ironman but it was better to rest up and come back with a vengeance.

Friday night was a chance to celebrate Rory Buck's awesome races at Nationals the weekend before. He finished 3rd in the 100 Breaststroke and 2nd in the 200 Breaststroke...the 'Byrd Family' was cheering loud from a couple thousand miles away but was excited to celebrate upon his return.

Heading out on the town.

Waking up Saturday morning was TOUGH...apparently alcoholic beverages and the idea of a long ride don't mix well. Though the fun of Friday night made it worth the headache, it was a struggle to get motivated. Also, I was not quite sure how my body was going to react to the 3+ hour ride...boy was I in for a treat.

Meeting up with the group at Arbor Crest.

Now this is where the ride got interesting to say the least. So we are riding out the centennial trail. With a group of 8 riders, we have to ride in groups of two side by side just to make sure we give room to pass all the families and other people using the trail on such a beautiful day.

So we are out somewhere between the Spokane Valley and the state line and are approaching a small family of three. Just like when passing all the other people, I try to keep a close eye on them to make sure they see us coming so we don't end up with a collision. Except for this time, I will have to say it was VERY easy to keep my eye on them as the chick was wearing a mesh shirt.

Now this isn't your typical see-through shirt that you think you can maybe see something but not quite sure...this was a fishnet shirt. On top of that, she was where only this fishnet shirt. NOTHING ELSE. The twins were out to play and when you have a group of guys...you can only imagine the reaction. (Sorry no pics)

As the internal conversation began with me telling myself, there is no way she was actually be wearing that, it was almost comical that she could actually think that was a good idea. Now do remember that it is still March here and the temperature was maybe hovering in the mid 50's. BRRRR!

Though I think it is completely inappropriate for her to wear such clothing on a public trail where so many families come to enjoy their day...it was the highlight of the ride. The endless conversations, trying to figure out if there was any way we could somehow circle around again and seeing if anyone besides Jessi could remember what she actually looked like made the rest of the ride too much fun.

Chilling out in Liberty Lake.

It was such a great ride and SO nice to finally be back at it. I had spent way to much time in front of the TV and to just have the opportunity to get outside and finally be working out again, sure makes life that much more fun.

One a brief side note, this weekend also brought the 3 month countdown to Ironman. If I said I was as scared as I was last year I would be lying...to say that I am not freaking out about how close it is getting, I would also be lying. The journey is just beginning and it is going to be one heck of a ride. I can't wait and look forward to pushing the limits once again.

Until next time...

The New Old Steed!!!

2010-03-21T10:23:00.000-07:00

Being sick SUCKS!!! I am now finishing up a week where my only workout was a 1 hr ride, which in hindsight turned out to be a bad idea. The only good thing about being sick was that it my bike was in the shop so I couldn't ride it anyways.

Sitting at bike shop hearing my bike is broken...definitely not a highlight of my day.

Like I mentioned in my last post, during my long ride on Saturday, I was having some serious issues with my front derailleur. The mechanic at Wheel Sport North noticed the bracket that holds my derailleur was loose. On any other bike I have owned I would have tried to fix it myself...not this baby.

That is the small little bracket that came loose.

One Monday, I stopped by Fitness Fanatics, where I bought it, and asked them what I should do. They told me they would call Scott and get back to me as soon as they had some information. Not really knowing what was going to happen, I was keeping my fingers crossed that it would be covered under the warranty or at least there would be an easy fix.

About an hour later, I received a call from Jon at the store, letting me know they had contacted Scott and a new frame set was being sent out...WHAT? Yeah, apparently this has happened to a few other bikes and Scott's solution was to send out a brand new frame. SAHWEET!!! They mentioned that if they had one in the US, it could take about a week, if not they were going to have to order it from Europe and could take 2-3 weeks. Still a small price to pay to get a new bike that is working properly.

So fast forward to Thursday night, and I get a call letting me know my bike is READY! I asked...ready to be switched over when the new frame arrived? Nope, like we have already switched everything over and you are good to go. SERIOUSLY...that is freaking awesome. In just 3 days I had my new bike and it was ready to come home. Now I know not everything can move this fast, but it was pretty awesome for the people at Fitness Fanatics to get it turned around so quick.

Here is my new/old bike...Only the frame and front fork are new but that is good enough for me.

Once I get over this damn Bronchitis, I can't wait to get out take my first ride on the new bike. Something I was preparing to take up to 3 weeks only took 3 days. Now if I could get over being sick this fast...all in the world would be right:)

Once again, I want to send a special thanks to Fitness Fanatics for helping me and getting this issue solved so fast. You guys rock!!!

Until next time...

I DON'T GET SICK...

2010-03-20T11:25:00.000-07:00

This week has been HORRIBLE. After my long run on Sunday, the small cough I had been battling was in full attack mode; let’s call it Operation Hack a Lung. My body was still feeling pretty good but I just couldn’t shake this damn cough. As Monday rolled around, swimming was the last thing on my mind and I figured it would help me recover to take the day off...It’s just one day right, no worries. When you are in the thick of Ironman training, you really don’t want to skip to many (if any) workouts. But I don't get sick so I wasn't too worried.

As I struggled through work on Tuesday, I had a sneaking inclination that I wasn’t going to be getting my workout in today either. That’s ok though, it is only two workouts and with Wednesday only having a swim, I thought I was in the clear...since I don't get sick.

Say G'BYE to Wednesday, with another evening spent on the couch and now three days in a row without doing anything. I think the last time I did that was the week after Ironman...This is NOT good but since I don't get sick I should have been fine.

I think I spent the entire day Thursday, telling myself that I wasn't getting sick because by the time I got home after work, I was going on a ride no matter what. Though mentally, I was able to trick myself into thinking this was a good idea, shortly into the ride, physically, it was a completely different story. I struggled to keep up, my legs had all but disappeared and I was coughing up a lung every two minutes. I wish I could say I enjoyed the ride but the only thing that was nice, was actually getting outside. The rest was well, pretty bad. It was all I could do to get home and back in bed...

This brings us to Friday and the day I thought I was seeing the light...

Here is a short medical history of me being sick…I DON’T GET SICK!!! Seriously, I cannot remember a time when I had anything more that a small cough and some congestion that lasted anything more than about 2 days. That is it. Nothing more.

I woke up Friday morning, feeling pretty good. The cough was still there but my spirits were high and I thought just maybe my ride yesterday was good for me. Getting some fresh air felt awesome.

Until I started heading back to work from a site survey in Pullman. It was at this point, I knew something was wrong. It started in my shins of all places. I felt like I had shin splints and they were getting worse by the minute …all the way back to Spokane. By the time I got to work, my whole body began to ache and it was all I could do to get in my truck and drive home...I contemplated just laying in my truck until I started to feel better or took my last breathe...whatever happened first.

As I got home, things only got worse. I had the chills, a splitting headache and was finding it difficult to breathe. I think the tell-tale sign that something was wrong when Tiffany asked if she could go to the store and get me some medicine and I said yes. I am pretty sure she was shocked too, because it took a couple of seconds for it to register and she even ask, if I was sure :)

After a long conversation with Jessi, on how this could be the end and how it was great getting to know each other, it was time to head to the doctor. Which by the way is the LAST place you can find me. Seriously, if I am lost, look everywhere else first and then try the hospitals.

So it turns out I wasn’t dying but had a case of bronchitis.

WTF!!! I got sick:( To many of you this might not be much, but you are talking to a guy who NEVER gets sick. The aching body, chills and all that other crap…I just don’t feel like that EVER. So now I am on an anti-biotic and have removed all my weekend workouts from the schedule. Now I know this will put me a bit behind in my training for Ironman but I know I will come back with a much better appreciation of being healthy and will look back at the small bump in the road to Ironman.

Here’s to some happy healthy training...

Until next time...

Share The Road!!!

2010-03-15T18:55:00.000-07:00

Saturday's ride started out like many of the rest, trying to figure out a new route and wondering how long we would be able to hang with Roger. I was hoping for a few less hills and well, just a nice short 4 hour ride.

After a brief discussion, and a decision to head over Forker, Greenbluff was added at the last minute...GREAT!!! So I had the next 15 miles to try and figure a way out. So after racking my brain for any way to avoid that hill, I decided to go with a classic...my bike is broken. There is no way I could continue on at that pace stuck in my small chain ring, so we turned around and headed back to Wheel Sport North. After a quick turn of the wrenches and a not so minor issue of my front derailleur bracket starting to come loose, but that is for another blog post, we were back on the road.

With the new detour, we decided to head straight out Mt. Spokane. The ride was going great until we started the climb up Forker Rd. Now Forker is a narrow road and there isn't much of a shoulder but there is very little traffic and it really is a great ride.

Well, until this red truck decided he didn't want to share the road with some stupid bikers. I was really hoping for some words of encouragement to help me finish up the climb but he had other words that were not near as nice.

He informed me that this was not a safe road and I needed to get off of it right now. Now normally, I would have just said thanks for the advice and continued on my way...but this was not a normal day.

After a brief discussion on how we have as much right to the road has he does, he pulled away letting me know I was #1. Not wanted him to feel like I didn't think the same of him, I returned the favor...for some reason he wasn't so keen.

It was at this point he proceed to pull off the road in front of us and slam on his breaks, apparently this is vehicular assault so if it happens to you remember to write down the license plate.

So now I am a bit fired up and pull up right next to his drive side door and busted out:

"Don't let these tights fool your ass!!!"

Just kiddin' but that would have been AWESOME!!!

After a few more unpleasent words back and forth the guy finally took once again letting me know I was #1...thanks buddy!!!

Now I don't suggest handling this type of situation in this fashion. I probably should just listened to what he had to say and just nodded along...but we do have as much right to the roads as he does and where does he get off talking to me like that. I think it might have freaked Jessi out a bit but it was definitely worth a few laughs when it was all over.

All in all, the ride was fun and it was definitely a lot easier to make it up the hill with the extra adrenaline.

Sink or Sink!!!

2010-03-10T22:52:00.000-08:00

So I have been all be gone from the blogging world lately. It could be the increased training, the early mornings and long nights or just been lazy and really haven't had to much stuff to post about.

Ironman training is in full form right now. With each week the hours of working out are adding up. Though it is extremely tiring, it is excited to compare where I was last year to where I am now and in all reality, there really is no comparison. My longest run last year was 1:40 minutes...at ANY point before Ironman. This year I have already done at least half a dozen and couldn't be happier. I really felt my run was my weakest link and it is getting stronger with each and every workout.

Even with the unseasonable warm winter, I still find myself stuck on the trainer WAY to much. Whether it's because of work or just bad timing, getting out on the bike mid-week just doesn't seem to be happening. But with daylight savings coming and my Master's swim moving to the mornings...never thought I would be so excited about swimming at 5:30 AM...I see some more outdoor rides in my future.

Speaking of swimming, I think chlorine is starting to run through my veins. With four swims per week, my pool time has been pretty consistent. I still have a ton of work to do, but can't wait to find some open water and see if all the hard work is paying off.

Just the other day, we had to do some crazy skulling drills...that I COMPLETELY sucked at. I am pretty sure you could have tied a boulder to my foot and I would have been able to stay at the surface for longer. It was that horrible.

So here is me explaining how it is suppose to be done...don't worry about listening to the coach right above me who could lap me in a 25.

Here we are suppose to be working on skulling with our hands above our heads. I begin by trying to just float flat on my back...and fail miserably.

I actually got to the point where my hands were actually above my head. You may think that I moved from the previous picture but I can guarantee you that the only person moving was Jessi with the camera.

All in all, the training has been a blast. I am focusing on being as consistent as possible and keeping the eye on the big picture. With 107 days until Ironman, the excitement is just beginning.

Until next time...

The RIDE!!!

2010-02-27T00:21:00.000-08:00

OK, So I have spent the last hour writing up this long and detailed blog post about the ride Jessi and I did a couple weeks ago. Right when I got to the end, I had this idea to compress the whole story into a couple of lines as a way to see how LAME it would have been to get into the Excursion 5 miles from home.

Don't get me wrong, I had a complete blast on this ride and for an awesome account on how it went with some videos to help describe our account of the ride. Visit Jessi's Blog as she has a great way of making it sound badass.

So here is my account in one long sentence...

'So we had the crazy ride where it started out in the sun, turned to rain, we decided to continue the ride into a downpour, crashed out bikes, got back on, kept riding, and 20 minutes left in a 3 hour ride, Rog showed up and we decided it was enough and got into the car'.

..now that would be the lamest ending EVER!!! So in true A+ form, we rode on.

New Ventilation in my bike shorts...I am working on a patent for them as you read.

All smiles after the crash...Just glad that we were both OK.
We finished it off we a outdoor hose shower in 40 degree weather and then a hot tub which was definitely the best decision of the day.

Washing off all the dirt. I still had to wash my clothes twice to get them clean.

BRRR!!!

Pain last a minute...quiting lasts for EVER!!!

What A Blur!!!

2010-02-18T00:03:00.000-08:00

The last few weeks have been an absolute blur, I can barely remember what I have done. I know there was a Super Bowl, 2 outdoor rides with one involving my first crash (I will get to that soon), a trip to the mountain and a WHOLE lot of moving.

It all started when my landlord decided it was time to sell his house. Not that this is a problem but it did involve me trying to pack up all my CRAP and yes 90% of it is CRAP and trying to find a place to live. Fortunately, I have some awesome friends and had a few places to pick from.

Even though this is not my first, second or even third time moving a complete houseful of CRAP it still boggles my mind how one person can gather so much CRAP. It took many truck and trailer loads but I finally am moved out and now living with the Byrds, thank you to them for taking me in with all my CRAP. Also a special thanks to Roger and Jessi for loaning me their trailer because even though I now own a truck, I might have been moved out by 2011 with all this CRAP.

So now the fun part comes of unpacking some of my CRAP and trying to remember what boxes have which CRAP in them. Ohh the Joy!!!

As for training, well it has pretty much followed suit with all my CRAP and has been pretty CRAPPY. But now that life has slowed down to an almost managable pace and I can take a deep breathe, I can put my focus back on getting ready for Ironman.

It is 4 months away...CRAP CRAP CRAPITY CRAP CRAP!!!

EXCITING NEWS!!!

2010-01-18T18:05:00.000-08:00

A few weeks ago, I received word that I had been selected to join the GU Energy Ambassador program. This is an exciting opportunity to be involved with a company that I feel is on the leading edge of sports nutrition. Not only are they constantly coming out with new flavors but they are continuing to improve their current product line as well. Like their GU Roctane, which is designed to help you during your toughest efforts.

GU products hold a special place in my stomach, as they were a key factor in getting me through one of the toughest race of my life, Ironman Coeur d’ Alene. The use of GU Chomps and GU Energy Gels throughout the race were instrumental in getting me to the finish line. Nothing like gels for 12 hours huh :)

Over the past few years, I have had an opportunity to try many different flavors. With such a wide variety, you are bound to find one you like.
Just recently I tried my all-time favorite, Banana Blitz. Now I can’t be sure, but I am pretty much convinced they brought this flavor back just for me. Apparently, it had been discontinued, I know crazy, huh? I honestly can’t not even imagine why…it is like having a banana Slurpee, aka the best EVER!!! The gel is only available online, so don’t hesitate because you have no idea what you are missing.
A few other favorites include, Raspberry GU Electrolyte Brew (formerly GU2O) and Strawberry GU Chomps. These things are SO addicting. I have to force myself to not eat them as a snack every single day…btw most days I fail miserably, SO GOOD!!!
But seriously, I would like to that GU Energy for giving me this opportunity and I look forward to working with them and using their products to get me through yet another Ironman which by the way is getting WAY TO CLOSE!!!

You can visit their website here GU Energy.

On another note, Ironman training is in full swing though I am not really sure if it ever stopped. This year definitely feels different, as this time I am trying to focus more on the journey and not the fear of death I had last year.

Until next time...

How to get Triathletes to do Kick Sets!!!

2010-01-13T17:39:00.000-08:00

Kick sets...one word, theyhavetobethehardestthingeverandireallysuckatthem. Now don't get me wrong, I understand the importance and how they make you a better swimmer but holy cow, I am NOT good.

The past few weeks we have been introduced to kick set races. 25 yards ALL OUT!!! Now if there is anyway to get a triathlete to do kick sets, just turn it into a race. It doesn't matter how much they hurt, we will give it our all each and every time. Plus the pictures turn out freaking awesome.

Everyone getting ready for a tough kick set. What we didn't know what how hard it was actually going to be.

Race #1- 25 yards all out as fast as you can go. The effect with the kicking produced some pretty cool pictures, but honestly I had no idea since all my focus was try to make it to the other end alive.

Race #2- Once you make it to one end, you have to go back. I will admit that eventually you get into a groove and well, you legs pretty much go numb to the pain.

Your lungs on the other hand, DO NOT! This is I!!! Trying to bring myself back to life after a few tough kick set races.
I am happy to report that I did survive. Albeit BARELY ;)

Steve Anderson

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EXCITING NEWS!!!

How to get Triathletes to do Kick Sets!!!

Crazy Carl and Squirrel (Explicit Material)