No training today =(

Ok so I had planned on going on the shotout this morning but chickened out when I realized the high probability of me turning into an ice cube, with my noticeable lack of cold weather stuff (read shoe covers/gloves). Spent the day cleaning house and other things. All I can say is I can't wait to get back to Tucson now though.

DONE!

Done with finals hurray!

Viva Las Vegas!

Can't wait for us to leave for Vegas, no idea yet where we are staying but the rooms are dirt cheap right now which mean the table stakes should be nice and low. Defiantly need to hit up the Ferrari showcase/museum this time around. I plan on taking my running shoes and depending on where I am staying maybe my swim trunks so I can try and burn off a few of the beers and bad meals I'm sure to have. Oh well only live once and why train if you can't enjoy life every once in a while =)

Maybe I should get on the bike more often

Ok so A mountain kicked my butt, it was still a lot of fun though.

A Mountain Aggress Style

Swim TT tonight that should be brutal

Medium Tempo Run

Run Data

Here it is me and Dan's nice 8 miler we did today. No major pains that I would consider out of the ordinary. Just a really nice run. Looking forward to A mountain tomorrow with Don

Stupid Rain

rain is keeping me off the bike today, tried to do a trainer ride but just couldn't get into it.

Didn't end up swimming since when I came out of my study session it was pooring cats and dogs out.

Cool down in the rain

Ok just got done with my swim for today. Didn't go as long as I had planned due to forgetting PTS was still working on campus and not having much coinage to pay the meters with. But I did a good warm up and a majority of the main set im guessing I did approx 1k m in the pool. Good first time in the pool for a few weeks.

Dan didn't didn't show due to having to study which i guess is a legit reason not to show still not to sure on that. Anyways did the run on a little track in my neighborhood it was kinda cold.

Here is the data
Track run

Lesson learned though make sure the garmin is programmed right before you leave unlike today.

Only pain was a slight one in the left knee

Running and Planning

Ok well I have two more runs to update but motion based is being a pain the butt right now so I'll get those up here a bit later.

In other news talked with a really good friend and have set up a basic cycling training plan to get me back on the road to finishing strong at Honu! For the next 3-4 weeks we have a base plan that looks like something like this:
1 Long ride per week for 2-3 Hours in HRZ 1-2
1 TT Interval ride 3x10min in HRZ 3 (low z3)
1 Power interval approx 7 min, 55-65 rpm, no standing, big gears
additional
2-3 long ride same as top ride, can be used to make up distance on that ride, don't max both these rides out

We will tweak and alter the plan as need be but it should probably remain the same. I plan on doing the power intervals with him on Thursday at A mountain but I have a final due at noon that day and that may disrupt that plan.

Ok motion based finally got their stuff togther here they are
Shorter Run
Trail Run

I'm Back!

Ok sorry all for the long leave of absence but I'm back and on the path for my HIM come May! Lately I have been just doing runs with Dan but I'm defiantly feeling good.

first run
second run


Hard links just in case:
http://trail.motionbased.com/trail/activity/4545931
http://trail.motionbased.com/trail/activity/4545930

Need more of that first one at the lower HR zone but the last one felt damn good. Now to just get back the other two disciplines on track.

It's good to be back in the saddle

Ok, so I finally got off my lazy ass and went on a bike ride again. Damn did it feel good. I have really been hitting some hard patches in terms of school, ROTC, and life in general so training was pretty much the first thing to go. Given this was a short ride house to campus to the rive and back and I had a flat and feel over, I still really enjoyed it. Now I just need to write my paper tonight and I'll be set.

PFT

Overall I'm pretty happy with my performance this morning. I maxed my push-ups, waist measurement, and run time. My sit-ups were pretty pathetic though only a measily 42, which will cost me the PT ribbon despite scoring an overall 97.5.

Waist:30"
Push-Ups:62
Sit-Ups:42
1.5mi Run:9:36

Just got back from a swim at the Rec, 1600m just under 1 hour with break =) felt good, but still slow must hit the pool more!

Lessons learned

Certain cadets are really starting to tick me off, why in the name of Zeus can't they even get simple simple things done on time. GRRRRRR!

Ok back to training stuff. Did a really good swim yesterday evening, man I have gotten slow in the pool even Andy was able to pass me. I'm actualy really happy he was able to get fast since he used to struggle so bad, guess its my turn now. So with that being said I have determined I need to get in the pool at least 4 times a week. This should really help get me into shape since like my mom actually pointed out I come out of the water so drained (and usually so far behind the pack) that I'm dead. I also need to step up my running that 8:45 pace was brutal which is pretty pathetic.

Also I need to get a better hydration system as the hydrotail really didn't work that well. I also need to practice drinking on the bike, since getting those bottles back in was a royal pain in the ass.

Just got back from a trail run with TriCats it was a really great run here is the motionbased link:
http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=4063728

off my goal HR by .1 (Zone 4.0 vs goal of 3.9) so not to bad. Defiantly need to work on my ankle strength/flexibility towards the end it was defiantly starting to give out. Should be in good shape for the PFT tomorrow as well. Ok time for dinner then bed.

The week thus far

Ok first off owwww. Went on a one hour bike ride on my tri-bike monday, and simply ouch. I really need to go and get a fit for that bike since my tinkering has resulted in a bike that really makes it hurt to be in aero for more then 15-20 min. Hoping to get that done today by Don at Bargain basement.

Two days zero training

Doh! Been extremely busy with school/life and as a result no training. Mostly this is due to me not waking up early in the morning, but I think i'm getting sick or fighting something as my throat has been kinda rough and I have an on and off runny nose, so figure sleep in a few days to save a few weeks of lost training. I have been productive on other accounts getting the carpets cleaned, bug guy scheduled, and getting my Dell fixed. Playing capture the flag tonight with ROTC so should be fun, hopefully I wont miss any training this weekend. Yumm pancakes!

10 Seconds are you kidding me?

Ugh missed my goal for this morning's workout by 10 friggin seconds. Took a practice PFT with the wing and while the course was longer then the prescribed distance I still should have been able to get this done in under 9:30, instead of 9:40. Was able to max the push-ups easily and stopped doing sit-ups after 40 but still with like 20 seconds left to go so can probably max that. The other good thing was my knee wasn't hurting at all this morning that icy-hot must have really helped. Only got 5 hours of sleep after reseting the alarm when it went off at 4 this morning.

Just got back from the TriCats swim totaled about 2500m in 1hr 15min. Team dinner at Pita pit yum!

Tues

Ok so I shortened the planned run for today while out on the run due to various factors. First off wasn't feeling that great (explained below) and with the PPFT coming up tomorrow wanted to make sure I was in decent shape for that.

42 min - Total
37 min - run
5 min - cooldown
Observations: Right knee hurt when I started but went away after a while, just sort of felt odd the rest of the run. Got some side cramps nothing that would stop me running just kind of a nuisance. No HRM so just going by my own judgement, run just felt fast not to sure about distances or pace. No hydration prior infact only had a cup of coffee in the last few hours, so that probably didn't help anything.

Got up with about 5-6 hrs of sleep on the first alarm. Breakfast was a burrito at cactus, lunch was a PB/Honey sandwich, and dinner was chicken ceaser at Chili's.

Monday 10 Sept

Not exactly the way I wanted to start off this new plan but oh well. Slept in past my alarm....repeatedly so figure I'll figure I got around 8.5hrs. Breakfast was a banana and a ensure nutrient shake. Missed my scheduled bike ride but plan on making it up after class. Wasn't able to finish my HIST 403A paper but I'll finish that up after the bike ride this afternoon, so that I can work on it properly, rather take a grade lower on the paper and not accidentally plagiarize then plagiarize on accident and get screwed. Lunch was just a peanut butter and honey sandwich.

edit. Ok so after looking at my training hours for the week I think that 16 hours is too much at the start (thats where I feel I should be at the end of this base period) so I'm cutting the run off of today, and I think I will be shortening the long bike on sat by an hour and the long run by 30 min, basically that would be at about 13.5hrs for the week which is closer to where I think I should be.

Ack!

What a horrible training week. After a really promising weekend last week, this week turned out to be a total bust. Besides a easy swim on Tuesday I haven't been able to do anything else! I'm planning on doing a long ride tomorrow and then a run on Monday instead of resting since I haven't worked out all week. I can only hope next week turns out better. I have set 2 goals of making 90% of all my scheduled workouts and updating this blog daily with updates, so lets see if I can keep that up!

Post Surgery

Ok, so the surgery went well... I think. I've been taking it easy and am looking forward to the swim clinic tomorrow. We'll have to see how that goes but oh well at least I get to see Ned and everyone next week!

Wisdom Teeth

All four coming out tomorrow so no training over the weekend but hopefully I'll be good to go by next week. Just not really looking forward to the liquid/jello diet that is coming my way.

Ugh Lazy Weeks Ahead

I hate this I finally start getting in shape and something comes along and stops me from going out and training. These wisdom teeth are driving me nuts! Can't even open a water bottle with out a ton of pain, oh well come Thursday I have an appointment and then hopefully surgery on Monday or Tuesday of next week. I could probably get them done sooner but I have a swim clinic on monday that I already paid for and could really use so want to do that first. Oh well just have to do some smaller rides,runs, and swims tell this is taken care of just aggravating all that momentum. Talked with Ned last night its going to be awesome to see him in April and hopefully I'll get up there next month so that I can see him sooner.

Mountain Man Tri Report

Mountain Man Triathlon Sprint Triathlon: S-700m, B-18K, R-5KFlagstaff, AZJuly 22 07Normally in race reports I don't bother doing much before the morning of the race but there is a little background info that plays in here so bear with me. Wednesday night before the race I get really really really sick and miss all of my planned training on Thursday not exactly confidence inspiring but figure I can do some on Friday and at least get my legs a bit ready. Friday comes and I start on a little bike ride, stomach lets my know right away that ain't happening, crud! So I hit the pool for about 1500 meters nice and easy just something to get the blood flowing. That night my friends invite me to come play frisbee with them in the park. Why not get some good sprints in have fun, now its a grass park and we always play barefoot, for what ever reason that night I open up my left big toe pretty good 1” gash, oh thats just swell! After doing my carbo dinner I go to bed having some serious doubts about the race. Saturday was comes and we drive up to the race, I was expecting a very small crowd and seeing this huge line at the packet pickup really made me have doubts about doing very well at this event. The other thing was apparently one of my wisdom teeth decided it wanted to come in, so my jaw is on fire (still is today actually too). It is only a c level race for me but still everyone wants to do well I think. That night after having another pasta dinner, I hit the sack at about 9pm. When I wake up at midnight I was less then happy with myself. After lying in bed for another two hours wide awake I finally say the heck with it and start kind of getting ready. I try some oatmeal I made and it was just nasty so breakfast for a soyjoy bar and snickers marathon bar. I realize i'm all nerves at this point and I need to just relax. So I check out of my hotel get all my gear in the truck and just take off up this forest service road the race is on. It is just poring rain by the time I get there. That drive really helped relax and unwind. While I was out there saw elk, herds of deer, a couple of wolves, a shooting star, and just some amazing scenery. At 3 hours tell the race I drink a water bottle at two hours I knock back a gatorade endurance, and then another water bottle the next hour. At this point I'm just hoping to finish the race lots of bad omens.Setting Up: Being up since midnight did have some advantages when transition opened I got my spot of choice a nice end rack spot halfway through transition. I decided to try and do a little bit more of the minimalist transition this time. So I had my bike, my tri shoes, my running shoes, and my race number. I see some of my team mates and my family and generally pass the time just talking with them. Though at about an hour tell the race my stomach is getting really upset with me again and doesn't really settle even at race start, ugh!Swim: Lesson learned Chris don't try and swim with the fast swimmers, I hadn't even gotten to the first bouy and I had almost been drowned twice kicked in the head and jaw (+ wisdom tooth pain = scream which then = lots of water swallowed). I had no stroke rhythm I wasn't getting air, this is the point in the race where I really was just thinking about calling a kayak over and just going back to shore. I felt so entirely miserable all of the people in my wave seemed to be in front of me, I just felt awful. For some stupid reason I didn't. I just stopped unzipped my skin suit a little to try and breath better and then put my face in the water and kept going. After I got out of that group I found some proxy of my stroke but I never felt like I was getting enough air and drank about 9 water bottles worth of water. When I came out of the water I noticed I was the only one running, odd oh well just finish the race and use the lessons you learn for later races.T1: I was able to get my wetsuit off better then I ever have before which was inspiring but i fumbled a bit with my tri shoes. Got the bike off and just kept running.Bike: Another great omen to start the bike no sooner was I on the bike then I was off the girl in front of my who was trying to clip in swerved right in front of my trying to clip in, luckily I just hit the brakes and dismounted really quick so no collision but almost. After that I got on my bike and just started hammering. First race on my new bike, first race having arrow bars this is going to be fun. The course was just a lot of rolling hills that made it seem uphill both ways. For the first mile it was the way it always was I didn't pass anyone lots of people passing me. I was trying to drink my accelerade (my only nutrition for the race) but my stomach wanted none of that after drinking all that lake water (which I later fond out has dangerously high levels of mercury in it) but I kept sipping on it all the same. Around mile 1 the best thing started to happen I started to pass people and not just the people on the beach cruisers and mountain bikes but the people on nice tri bikes and road bikes. The rest of the course was the same way for the first time ever I was actually doing the fast majority of the passing. I never saw anyone in my age group they had to be so far ahead after that disaster that was my swim oh well as long as I get in the top 50ish overall I would still feel alright. Before I knew it really I was back at transition in all my rush I forgot to get out my shoes and run off the bike, grrr oh well. T2: Slowed by having my bike shoes still on it went pretty smoothly could have been better could have been worse.Run: I didn't get more then a half mile down course and my lungs made my walk, having traditionally been a stronger runner it annoys me to no end. However I chalked it up to the altitude and gave it a minute no longer. After that I found my stride the course was a mild up hill, and after finding my stride I start passing people again, still no one from my age group where in the heck are they not a single soul. I see people already coming back from the turnaround but none are in my AG grr this is annoying I'm not that slow, or maybe I am oh well just push out the run and get the experience. After the turnaround I start playing seek and destroy, you know where you just pick runners out and come ok I have to pass them, and then just keep picking new runners out. I did that for a mile until I found someone that I just paced with. Between the bike and altitude I really wanted to walk but I just kept moving my feet going somehow. Finally it seemed I could see the end of the run course, still not a soul from my AG man I must have really screwed this up oh well. I push hard that last quarter mile and was absolutely astonished by the finisher's clock 1:16:21. There's no way, I felt horrible on the swim, I walked on the run, no must have read that wrong. When the results are finally posted I finished 37th overall, and won my AG!!! I had 5 minutes on the guy behind me. My first ever tri win, in a race that I had pretty much condemned from the start. I still am in shock and am a bit proud for not giving up. The training my Coach has given me, and the help my friends have really made the difference. The only funny thing is that is not my PR for sprint, I did one 1 minute better but finished 11/20 but still I'm just so happy.

37 M2024 S: 15:36 T1: 1:27 B: 32:49 T2: 1:09 R: 25:22 T: 1:16:21

Lessons:
Charge all important gear before race
Getter better lid for aero drink
Have alternative fuel source
Shoes off before you get to T2
Don't zip skin suit all the way up
Never ever give up

Stupid, Stupid, Stupid!

Ugh yesterday went to play frisbee with Dan and Charles. Its a grass field so running barefoot no big deal right? No, earned myself a nice gash on my big toe, rapped it in ducktape and put some antibiotics on it and hopping for the best. To top off this icing my wisdom teeth are killing me today hope it goes away before the race tomorrow.

Race Schedule

Ok here it is hopefully my final race schedule for next year:

July 22: Mountain Man Triathlong, Sprint, Flagstaff
Sept 23: Timex Triathlon, Olympic, Phoenix
Oct 7: Rocky Point Tri, Sprint, Mexico
Oct 28: SOMA Quarterman, Olympicish, Phoenix
Nov 11: Blue Water Tri, Olympic, Parker
Dec 8: Anthem Holiday Classic, Sprint, Anthem
Jan 13: PF Cheng's Rock 'n' Roll Marathon, Half Marathon, Phoenix
Feb 17: Lost Dutchman's Marathon, Half Marathon, Apache Junction
Mar 22: Havasu Tri, Olympic, Lake Havasu City
Apr 13: Playtri Festival, Olympic (maybe sprint too =p), Irving TX
May 3: Las Palamos Tri, Sprint, Mexico
May 31: Ford Half Ironman Hawaii, Half Ironman, Honu!!!

An Odd Day

So when I woke up this morning after only like 4 hours of sleep I call Don and told him I couldn't make it, then I just slept in. Well slept in tell like 9 after that I just couldn't sleep in any more. The entire day on a whole was pretty much totally unproductive, except for a short run I did. Damn the heat suck I didn't get more then 2mi and it hit me head on, I just can't do that anymore running is going to have to be at night tell it cools down. Im watching a cycling trainer on ebay so hopefully that can help me train for the bike. Got confirmation on my hammer order and it is suppost to get here saturday >.< I hope it gets here early or i'll just have to see if Andy will come over later and grab it since I don't want that stuff sitting in the sun forever. I worked on my race schedule for the year and I'll be doing more events then ever before. I have 2 half marathons (maybe a full marathon not sure doubt it), 4 sprint tris, 4 olympic, and one quarterman. So about a event every 3-4 weeks, which while expensive I think will give me great prespective on how my training is going. Later I talked with Don a lot about the races we both having coming up, and agreed that sometime we need to sit down and work on some training plans for me. So I just need to try and come up with some goals and probably some courses.

Pain!

Ouch just been upgrading gear and such and damn thats expensive! Oh well just hope it all works out.

I'm Back!

Woah what a great vacation. Just got back from a 7 days 8 nights Alaskan cruise. Hit Juneau, Skagway, Ketchikan. In Skagway we went on a train through the mountains and actually into Canada it was really scenic, I think my grandpa would have really liked that. The rest of that day was just spend strolling through the small town and doing a little shopping. The next day, my favorite of the cruise, was Juneau. There I left early in the morning for a scenic helicopter flight to Mendenhall Glacier! The helicopter was full but luckily I had a window seat it was a really cool flight. Once on the glacier we were given crampons and ice axes. We did some walking around and then some really fun ice climbing it was really weird having moving hand holds but moving up with the crampons was a lot like climbing a rope scoot your legs up move yours hands repeat. The last port was Ketchikan. We took a horse drawn tour around the city that was ok. The best part was having this husky on board she was really beautiful, and made me pretty resolute that some day I'm going to get one. Then we took a duck tour quack! The in city stuff was lame almost the same route with all the same jokes but once we got in the water it was cool. Got to see some seaplanes land and some interesting views of the harbor. The food on board was good but not as good as I was expecting. Still I did my best to try and experiment and I had quite a few different dishes. I didn't exercise nearly as much as I had hoped to and drank more then I thought I would so its back to training tomorrow.