Clydesdale Running

Farewell

2011-01-21T14:03:00.002-06:00

Time for a fresh start. Those that need to know will be informed of where they can find me.

The last post on the subject.

2011-01-15T22:30:00.004-06:00

In the last several days I have been called:

stupid
arrogant
douchebag
dumbfuck
pompous
ego-loving
jackass
Captain Jackoff
and more

I have deserved every single one of them. I have a lot of regrets, all of which I have apologized for. Some profusely, but what I don't regret is doing something about a situation that was making me extraordinarily unhappy. It's just too bad I had to drag other people into it. If I could go back and handle some things differently, I probably would, but what I wouldn't do is change what I think lies ahead. Through the cloudiness is a big, bright light, and I'm kicking and scratching my way toward it, but picking up a lot of wounds along the way.

I've even been pseudo-impersonated, I think, which isn't helping matters. Honestly, I just want to be a dad, run, ride my bike, and move on with my personal life. Forgive me if you can, give me a chance if you can't, and understand that there are two sides to every story if you will, please.

If your judgement is complete, then I have no need for you, so your opinion doesn't matter... keep it to yourself. Two wrongs do not make a right.

I'm going for a run...

2011

2011-01-05T00:01:00.002-06:00

Jamie and I are going our separate ways, but are forever bonded by two beautiful and amazing children that I no longer get to see every day. So the last month has been the most trying, frustrating, complicated, and difficult time of my 33 years. For the first time in almost 14 of those years, my future is shrouded with uncertainty, yet it is full of hope, and I am impatiently anticipating every moment for better or worse.

The ordeal is far from over, and am told there are more low spots ahead. I just hope to circumnavigate some of them, take the others and learn, then come out with a better support system, a healthy mind and body, and with happy, understanding children.

I have not been preparing this off-season for the onslaught of Ironman Wisconsin training that should begin shortly. This leaves me quite uneasy about my racing future. I could theoretically prepare in time, but not likely satisfyingly as I hope to spend half of my days with my kids, and don't know how that dynamic is going to affect my willingness to train 10-15 hours a week. Had I not already paid my Ironman entry, this would become a year of smaller, easily achievable goals.

From someone I care a great deal about, and respect immensely, I have picked up a 2011 resolution to "talk less, say more", which sort of sums up my new theory in general... vowing to savor what's important with more passion, and let go of more that isn't. My time and effort has become too precious to get frustrated or occupied by so many of the things I used to obsess over. I plan to enjoy those who love me, and love them back with an entirely renewed commitment, and more importantly; learn to love and respect myself again.

This year I will grow my balls back, regain lost swagger, and become the man and father that I have always known to exist within.

On hiatus.

2010-12-10T09:52:00.004-06:00

I don't have a lot of followers... this has always been about accountability. Not entertainment. I tried once or twice to make it about something more, but really it's about posting and living up to goals, and holding myself accountable for those goals. It gets deeper, as running and triathlon are a real part of me. They are not something to blog about, or get free shit for blogging about, but articulating how it's my therapy, and my passion is not easy to do effectively. I just have to trust that you, or anyone at all understands that it's an emotional attachment that holds some of the highest regard in my heart. I need it for me. Without multisport, all I would have is family. Family is paramount, but right now it's why I need the running. I just don't need the blogging.

So this will be my last post for the year. Maybe longer. Maybe forever. Not sure. I've got other shit to do and take care of for a while.

Thanks for reading.

That was like, "easy" or something.

2010-12-05T16:56:00.003-06:00

Ever have those days? The ones where you feel like you could run forever? Fueled by a perfect combination of nutrition, sleep, well planned workout scheduling, some other mythical balance, or even by some intense emotions or frustrations? Well yeah, I had one of those days. I could have run a marathon today, fortunately (for my legs tomorrow) I was saved from that mistake by a daddy-daughter date. Lunch at Red Robin and Tangled, which by the way, I'm not afraid to admit is a cute movie. I'm a sucker for a Disney tale.

What's the longest you've ever run unplanned? I think I did a 15 once when I was supposed to do a 9, but I'm not sure. I usually bail on that feeling because I'm worried about it screwing me up moving forward.

Early December, 2010 Update

2010-12-05T09:05:00.004-06:00

After some pretty extensive downtime (I still ran nearly every day, and rode on a few that I didn't), I've got my first double-digit mileage run ahead of me (this morning) since the Lakefront Marathon, which was on October 3rd. It's part of my build-up to the InStep Indoor Half Marathon in January. It's been about a 2-month "break". Know what's exciting to me about this run? That I plan to run it at a pace faster than any treadmill training run I've done at of this distance or more. Train faster to race faster, right? No, I know it's not that simple, but with a weekly tempo session and a speed session, cranking up the long runs should only prove to results in faster times on race day. Yep... treadmill. We got blasted with 4-5 inches of snow yesterday, and the streets aren't really clear yet. I'd rather run to the drone of music and machinery than risk a slip that could cause me to crack my skull open.

Ray's Indoor Mountain Bike Park in Milwaukee is set to open soon after a delay, due to some permits or something. I'll be hitting it up on the weekend of January 7-9, and hopefully not make a fool out of myself for posessing limited technical skills, but I'll whoop a few of those stunt kiddies around the cross country course after say, a few dozen laps.

How did my 2010 goals go?

2010-11-20T15:47:00.002-06:00

November is drawing to a close. We're far enough into the year to evaluate progress on my goals set forth for 2010.

1. Be a more patient father. Parenting is hard.
2. Be less cranky. Lately.
3. Eat more paleo. On and off. Fail overall.
4. Limit my soda/caffeine intake. Hard core fail.
5. Be more financially responsible. Check.
6. Incorporate more speed work. Failed at first, but now I'm back on the bandwagon.
7. PR the 5K, Half Marathon, Marathon, and Half Ironman. "Check" on all.
8. Spend more time on the bike for FUN. Fail.
9. Race less often but with more gratification. Check.
10. Incorporate organic strength building movements. On and off, but back on the bandwagon.
11. Stop popping/cracking knuckles/joints so much. A bit.
12. Increase revenue (work). For a different employer, but "check".
13. Try something challenging/new. I have absolutely achieved this on many levels this year, but athletically, I kind of bailed on the "something new".

Late additions:
14. Simplify (less "grid").
15. Go get at least one of those tats I've been wanting (incl. an M-Dot logo or "140.6" tat., plus some personals).
16. Make it through December with my sanity (both kids birthdays are December, plus the holidays).

Upcoming Product Review

2010-11-10T21:52:00.003-06:00

I'm not a completely typical guy. When I come upon a little extra cash, get a gift card, or a commision/bonus, I don't go shopping for cool guy stuff, like bar tables and stools for the living space in my lower level. Nope, even though my extra square footage in that space is instead currently occupied by a massive Coleman outdoor tent for weekend (indoor) camping expiditions with my kids, I'd love a bar for entertaining (wait, I don't usually entertain adults), but I'm instead more inclined to lean toward bike parts, running gear, or anything else I can get my hands on to replace my ratty shorts, 700+ mile shoes, smelly running tops, etc., and such is the case with this particular promo. I'll be picking something from CSN stores for review in the coming days. Any ideas?

Added first race of 2011.

2010-11-07T08:31:00.007-06:00

I had expressed a great deal of interest in doing the Gold Medal Challenge at the 2011 InStep Icebreaker Indoor Marathon in January. The Challenge consists of competing in the half marathon on Saturday, and the full marathon on Sunday. I even tried to raise some funds to help cover pricey registration fees. That was when I was still recovering, and in fact, still am, from a job change that left finances on the mend. Well, that situation is better, but I have since registered to compete in another Ironman Wisconsin, and changed direction for 2011. So the Gold Medal Challenge is out from consideration. What I originally said was an Ironman year (every other year or so) morphed into a year of trying new things, like ultras and "doubles"... maybe even some bike races, but has become and Ironman year once again. I feel good about that. I really do. I feel like I can train alot smarter and gain from it. In fact, I'm eyeing up the sub-13-hour range based on what I know now that I didn't know then. For instance, I did little or no interval training in 2009. I was so concerned with building a big enough base that I didn't care about intervals, I just wanted to put in the miles/hours. Now that I understand the benefits of intervals, and feel like I can do a better job of balancing my weekends between training and family, I can't wait to try again.

So, with all of that said, I registered for the InStep Indoor Half Marathon, which I had been considering doing anyway since ruling out the Gold Medal Challenge, because of the managability of preparing for a half over my busy December (holidays and boths kids' birthdays), and the benefits of staying fit during the holidays, but then my Mrs. got a message from someone involved in the race, encouraging her participation. So we signed up to run it together. It's as much as a day off from the kids as anything, because we'll probably get a sitter and spend the day away after the race. A welcome respite from the day-to-day regularities, especially throughout the mundane month of January. Other than this, the only thing I look forward to between January and March here in Wisconsin is Wisconsin Badger Basketball. It's otherwise not a very fun place to be for that particular 3-month stretch. It gets brutally cold and boring. So we watch lots of basketball, TV, and run on the treadmill... alot. Of course this winter I plan to spend some time on the trainer and preparing my core strength as well.

Therefore, my first race of 2011 is decided, and while I wait for registration to open for my target half Ironman (already have a condo reserved), I almost have 2011 figured out. Sans the obligatory early-season sprint, I've got maybe just one more race to add for preparation. I plan to keep things simple, not race too much, focus on training smartly, and sit back and enjoy the light racing schedule, with the huge reward at the end (another Ironman medal!).

I'm 33.

2010-11-01T10:24:00.003-05:00

Today I turn 33, and while I'm sitting at home, not doing much (took the day off of work to chill), I'm thinking about a few things:

1) One more year in the toughest age group. This either means I'll get better comparitively after the leap (to 35-39), or I'll get slower because the averages seem to. I'm leaning toward the former... I don't think I'm done improving yet.

2) My beard is getting really peppered. Brown and gray. It used to be brown and red.

3) Keeping the body-fat down is harder. As recently as last year I ate whatever I wanted as long as I trained a lot. That hasn't been working lately.

4) I do a lot, but there's still a million things to do. My bucket-list is growing. That'll probably be an upcoming post.

5) I'm finally mastering my ADD and OCD to the point of being valuable traits. It took 33 years.

My first 24-hour intermittent fasting experience...

2010-10-13T20:54:00.006-05:00

Monday night after dinner, and probably after a little too much to eat, I felt heavy and sluggish while out for my little 3-mile run. I decided there was no snacking happening later on, a usual tradition. I also decided on that run that I was skipping breakfast on Tuesday and holding off until lunch as a mini-fast the next day, sans a cup of coffee or two, and a whole bunch of water. I ended up deciding that morning while my kids munched on their breakfast that I was going to go until dinner and make it an official 24-hour fast.

Why? This is why.

It wasn't anything at all like I expected. I anticipated agonizing hunger, headaches, fatigue, and irritability. By early afternoon I was literally on a high. I felt just slightly lightheaded and surprisingly energetic. I was a little hyper even. By the time 4PM came around, I was starting to get pretty damn hungry. I broke the speed limit for just about my entire 30-minute commute home.

Fortunately I was busy at work, and a few good things were happening/going my way, which makes the day go by easier. Based on that fact I would recommend trying a fast on a day you anticipate being very distracted.

As you might imagine, I ate quite a bit for dinner Tuesday night, but I just barely refrained from a total gorging. I feel better for doing it not because I lost weight, I didn't, that's not what this is about. Mostly I'm satisfied for staying in control.

2010 - Done.

2010-10-05T19:09:00.011-05:00

This year I have officially PR'd the:
5K
Half Marathon
Marathon
Half Ironman

I kind of feel like I've knocked enough racing off the ol' bucket list for the year. I'm just ready for something else for a little while. It's time to shift focus back on base-building. By that I don't just mean building a foundation for which to develop better, faster race results, but I mean working on my lifestyle; including my habits (eating, sleeping, etc.), balancing the demands of my professional development (work) with my personal life and training, and being a better father, and having more fun with my kids.

I'd also like to audit and adjust things like; team (Edge Multisport) goals, personal finance, and my Ironman Wisconsin 2011 training plan, which I want to finely tune for a performance more commensurate with my abilities (sub-13?). Additionally I will maintain fitness over the winter, and explore new techniques and workloads.

Furthermore, I've rarely looked more forward to the fall and holiday season. So I'd like to free up a little time to enjoy more of it with my family.

If you are now a little curious about what is next from me, more specifically, I might report on my first (intentional) 24-hour intermittent fasting experience, which I have just concluded... Damn this greek yogurt tastes good.

Race Report: 2010 Milwaukee Lakefront Marathon

2010-10-03T17:09:00.008-05:00

We were so concerned about the 30-something forecasted overnight low and stiff breeze that the conversation on Saturday night centered around what we would wear for the race, instead of goals and tactics. It turned out to be perfect marathon conditions. I shed my outer/disposable layer a mile into the race and felt completely comfortable all day. I'm grateful for a typical October day in Wisconsin, for a change.

In a last-minute decision, I decided to join the 4-hour pace group, and although I couldn't get up to them because the corral was so packed by the time I joined it, I caught up to, and passed them about 2 miles into the race. At about 3 miles I decided to stop and pee, and when I came out of the port-a-potty, Jamie had caught the 4-hour pace group which was just passing by, so I snuck up behind and joined her for the next 15 miles or so, staying with or in touch with the 4-hour group.

Then I lost both of them. The 4-hour group by several minutes, and Jamie by a few steps, and as many as a few dozen, but I never lost sight of her. I just ran my own pace, wondering if she would come back to me. At mile 25 1/2 (they actually had a marker for that) I looked up and she had, so I picked up pace and caught her in time to run the last few hundred meters and finish together, and holding hands. Something that I'll never forget.

My official time was 4:02:10, or a PR by over 50 minutes. Yeah, 50 minutes, but just a few minutes shy of my ultimate sub-4 goal. No big deal. I'm perfectly happy with a four-oh-two.

Splits:
Miles 0-2: 17:44
Miles 2-3: 8:59
Miles 3-4: 9:53 (pee break)
Miles 4-5: 9:04
Miles 5-6: 9:20
Miles 6-7: 8:57
Miles 7-8: 9:10
Miles 8-9: 8:52
Miles 9-10: 9:20
Miles 10-11: 8:46
Miles 11-12: 8:56
Miles 12-13: 9:13
Miles 13-14: 9:11
Miles 14-15: 9:27
Miles 15-16: 9:02
Miles 16-17: 9:19
Miles 17-18: 9:32 (this is where I started to hit a little bit of a wall)
Miles 18-19: 9:22
Miles 19-20: 9:20
Miles 20-21: 9:33
Miles 21-22: 9:43 (this is when I started taking more time at aid stations)
Miles 22-23: 9:11 (downhill)
Miles 23-24: 9:43 (another slow aid station)
Miles 24-25: 9:21
Miles 25-26.2: 11:04

Jamie also recorded a personal best by over 25 minutes, so we both had a great day. Hers perhaps a little more surprising than my own. She had no plans to run at that pace, but it worked out for her, and she proved quite a lot. You can read her race report here.

September, 2010

2010-09-29T11:20:00.003-05:00

Total run mileage: 125
Long runs: 20, 18
Best tempo: 13.1 @ 8:23/mi (Lake Country Half Marathon)

I ran a half marathon personal best of 1:49:43 on Sept. 4th. So on one hand, a sub-4 marathon seems in reach. On the other, I'm not feeling it right now. Perhaps it's because I'm still a a little sick with a cold, but my few long runs over this month before getting sick were sluggish, again (like August).

Total mileage for the month was disappointing because I took a couple of unscheduled rest days, but mostly because I'm tapering for a marathon. The Milwaukee Lakefront Marathon on October 3rd.

Regarding the Milwaukee Lakefront Marathon; I'm debating toeing the line with the 4-hour group, or somewhere between 4:00:00 and 4:20:00. Even 4:20:00 would be a massive personal best for me, but I don't want to leave anything out there. Is there any fault in the idea that I should just go out with the faster group and if I bonk and have to walk, at least I'll still probably PR?

I would prefer to have three solid 20 milers in, but one of them went badly (short), and I ended up with two 20s, two 18s, a 16, and a 15. I hope that's enough in addition to my base. It's not like I'm starting from scratch... I did do a half Ironman in June.

1,000 miles so far in 2010

2010-09-15T09:03:00.007-05:00

I'm no Jamie (she did it a month ago), but with my 20-miler on Monday (last long run before the Milwaukee Lakefront Marathon) I passed the 1,000 mile mark for 2010.

So I'm a little behind pace for the top end of my estimate, but ahead of last year's pace, and on target for a personal best.

Ironman #2 (Wisconsin 2011)

2010-09-14T15:58:00.005-05:00

I did it. I went and decided that being a spectator at Sunday's 2010 Ironman Wisconsin was just too painful. I couldn't stand the feeling of not being one of the athletes out there, so I stood in line Monday morning and got signed up for 2011. My second go around.

I feel relieved knowing that it is once again in front of me, even though I'm well aware of the body of work that also lies ahead. I just hated not training for and racing Ironman this year. It's in my blood to stay.

So far I have a coworker, a friend, a neighbor, and 3 acquaintances that I have learned of who have also signed up.

Good luck Dwight!

2010-09-06T06:00:00.002-05:00

This is my friend Dwight (on the right). I've only known Dwight for a few years, and when I think of running, I often think of him. His story is inspirational. Like myself, he took up running and triathlon in his mid-to-late 20s, but unlike me, ran right into some impressive results. He has qualified for (and ran in) the Boston Marathon, and had several impressive (top of his age group) finishes. This weekend he'll be competing in his first Ironman (Wisconsin). He's going to do awesome, I know it, and I'll be there to cheer him on the entire way, and lend a hand if needed, just like he did for me. His support last year was greatly appreciated, and for that I'll forever remember his involvement in one of the best days of my life, and I can't wait to be there to watch him experience one of the best days of his. Good luck Sunday, Dwight!

One bit of advice: Soak it all in. From the moment you get there on Thursday, let it take a hold of you, and let it consume you. Don't be jaded, and don't be scared to get emotional. It's epic as hell, and there's already too many people walking around the Terrace like it's no big deal. It is. Enjoy it.

Race Report: Lake Country Half Marathon

2010-09-04T15:39:00.007-05:00

Some races thrive on timeframe and location. This would be one of those, because I was completely underwhelmed by the quality of the event. Parking did not appear to be ample, the start was severely cramped, the course was completely botched (presumably due to construction), mile markers were way off, and they made me run on a couple of really bizarre surfaces, including one road in a drastic state of disrepair (I would be furious if I lived in this particular neighborhood), and a strange on-road-off-road-on-road again last hundred-or-so meters, and the off-road portion was just plain slippery and a little bit treacherous. The "expo" should not be referred to as such, and venue was average, and rural. At least they had some food options.

Nevertheless, I woke up to absolutely perfect running conditions. The starting temp was right around 50 degrees, but fairly windy. The course was mostly flat, sans the half-mile uphill finish. So I had mostly ideal conditions for a fast and easy PR.

Indeed I did. I ran to 1:49:43, but I had to crank it up a bit over the last mile to make sure I broke 1:50:00. Since the mile markers were obviously inaccurate, I wasn't totally sure of pace until I knew where I was in relation to the finish line.

This best is by over 4 minutes. I knew this was possible. I regularly train at old race paces now, although I've packed on some pounds lately.

Now I'm feeling good again about my sub-4 chances, but still don't know what I should legitimately shoot for at the upcoming Milwaukee Lakefront Marathon.

August, 2010

2010-08-31T21:00:00.004-05:00

Total run mileage: 169 (personal best)
Long runs: 20, 18, 15
Best tempo: 5 @ 8:25/mi

I've felt sluggish for most of about the last 2 weeks now. I hope that means I'm working myself over pretty good, and the bounce will come back when I taper. Fortunately I've been relatively injury free. I've had a nagging knee thing, but that's been going on since High Cliff, and it hasn't gotten any worse. So I'm not worried about it, yet.

My weight is high. About 8 pounds higher than where I would have loved for it to be right now, but about 4 pounds higher than what I would be okay with. Jamie and I are vowing to eat better between now and race day.

Nothing significant happened in August. It's the first non-winter month since 2005 that I haven't raced, at all.

Lake Country Half Marathon this Saturday. First status check in a really, really long time.

Not-so-good run report.

2010-08-29T12:48:00.003-05:00

I had visions of running 20+ this morning, but I knew not more than an hour in that I wasn't going to make it. Current temp is 87, and humid, and not a cloud in the sky. Unintelligently, I didn't run where there is an abundance of shade, or like, any at all. I bonked hard at roughly 13 miles and had to walk it off it a bit. The rest of the way was a run-walk affair. Something I have literally never had to do before on a training run. Ever. No kidding.

I'm not sure if it was because:
a) I was unprepared for the warm day.
b) The mild case of insomnia I've been battling.
c) The after effects of a migraine (thanks to astignatism - since I was 10) I had on Thursday and Friday.
d) A rather severe hiatal hernia/GERD flare-up this weekend (something I've had for about 10 years - I had to make a real quick exit at wedding reception friday night, which was a little embarassing, and painful).
e) A combination of all of the above.

Whatever it was, I'm posting this and moving past it. Posting helps. Then I'll continue to prepare the best that I can.

I still got 18 miles in, and I'm at roughly 162 miles for the month, which still has enough time in it for a couple of shorter runs. So I'm happy with my totals. I'm not sold on the quality having equal parts as quantity though. I'll have to work on that.

Next weekend is the Lake Country Half Marathon. I hope to run hard, but not too hard, and start to gain an understanding of what I should be shooting for in October at the Milwaukee Lakefront Marathon.

Scary Situation

2010-08-17T09:39:00.005-05:00

My daughter is fine, but she was hit by a car on Sunday night while riding her bike. Nobody is to blame. She has a nasty bruise on her shoulder, some scrapes and bruises on her elbow, wrist, knee, and ankle, and she says her tailbone hurts, but she's really tough, and can't wait to get back on her bike. Unfortunately, we probably need a new bike (which we can't afford right now) and definitely need a new helmet (it was totally destroyed).

Jamie tells the story a lot better than I, because I wasn't there until a few minutes after the incident. Needless to say we are shocked and relieved. It's not that I needed to be reminded of how much I love my family, but this puts things back into perspective.

Taken just prior to the incident.

Longest run since Ironman

2010-08-15T14:41:00.005-05:00

I did my longest run since Ironman Wisconsin (Sept. '09) this morning. Jamie and I set out for 18+, and decided to run the Cap City Trail right down the road from our house in beautiful Madison, WI. Seriously, if you haven't been to Madison... visit. Like now. It's an amazing city in the summertime. We are so lucky to live in a place that has so many amenities for people like us. So much urbanity, nature, trails, parks, and all sorts of venues and events. It's days like this I reconsider my commitment to eventual southward relocation. I'll feel differently in January, I'm sure, but we'll be snowbirds for sure.

Jamie asked me with less than a mile to go if I wanted to push it and make it an "even 20". I told her to ask again in a bit. I was feeling okay, but knew that could change quick. At the last moment I recommended tacking on a couple, and I'm glad we did. After careful measurement, we hit 20 miles right on the button, and did it in exactly 3:20:00, or 10-minute miles on my watch. I didn't stop my watch at intersections though, so I suppose we ran it just a tad quicker.

It's nice to get my first of at least two 20s out of the way before the Milwaukee Lakefront Marathon. I feel slightly more prepared now, but boy my right ITB and left achilles are sore (normal for me). R.I.C.E. and I'll be fine. I also like that 40+ miles should be relatively easy this week, which should put me ahead of pace for my goal of 150 this month.

Don't forget I'm raising funds for the InStep Icebreaker Indoor Gold Medal Challenge. If you purchased a print, or any of my prints for that matter, I'll take 10% off the fundraiser prices.

Rockstar Recovery

2010-08-14T17:30:00.003-05:00

A number of years ago, a buddy of mine went to Las Vegas to run in the Las Vegas Marathon. Knowing that upstart (at the time) energy drink company Rockstar was based in the area, I contacted them on his behalf and recommended setting him up with some sort of opportunity to promote their product, especially because he already had a booth at the race expo for selling athletic sunglasses. Rockstar complied. They sent a team out to the expo with cases upon cases of product for my friend Jason to give away and consume. Somehow nothing ever made its way back to me.

Fast forward to current day, and Rockstar probably gets far too many requests to oblige very often. Still, some sort of answer would have been nice. I wanted to opine on Rockstar Recovery with an opportunity to give away some sample, or coupons. No such luck. Maybe this might find its way over there and maybe even ring the right bell.

After a recent Milwaukee Lakefront Marathon build-up run of 16-miles out on the Glacial Drumlin State Trail, I snagged one of these from the trailhead vending machine, and it totally hit the spot. It tasted awesome and cracked serious whip. Normally I down a whole lot of water, something to eat, and a can of Diet Pepsi for the caffeine, but the Rockstar Recovery lemonade-flavored energy drink was a good solution for the drive home and for preventing afternoon couch-crash.

Normally I stay away from things like Tuarine, and not because I'm preachy about stuff like this, but mostly because I don't understand it. I do understand that whatever it is, gives you some sort of an energy boost, and often results in a crash, and a headache, but let's face it, endurance sports training can kick the shit out of you, and we'll reach for anything to postpone the ass-kicking.

With a 20-miler on tap mañana (which I think will end up being an 18 because I missed last week's 18 and ran a 15 instead), I wonder if I shouldn't just run out there again so I can get another one of these at the trailhead upon completion. Although I'd really like to run somewhere else, because that trail is getting boring, and runs past a certain asshole's house whom I'd rather just avoid at all costs.

Why I Bondi Band.

2010-08-07T13:36:00.002-05:00

What are they? One-size-fits-all, wicking headbands that can be worn for fashion, or function. Intended for active applications. In my case, the function is for keeping burning sweat out of my eyes on the run. Jamie, my wife, is a big advocate, and uses them for fashion AND function.

Hats and visors as sweat-soakers don't work well for me. They get soggy and start to slide down my head. Often they fit uncomfortably. They also rarely work in conjunction with my sunglasses, so I prefer Bondi Bands to keep the sweat out.

Upon first observation, Bondi Bands appeared to be intended for gals, and they do in fact offer more feminine patterns than those you would expect a man to wear, but Bondi Bands are not just for the ladies. In fact, I think it's pretty easy to rock a Bondi Band and pull off a completely rugged look.

Flames!

Skulls and tribal!

The only complaint that I have is when picking out patterns online, there is really no way to tell what kind of fabric it's going to come on. Mine come from many different types of fabric, some of which aren't as light and breathable as I would like for them to be. They all claim to be "wicking", but there is a little confusion on the weight, or thickness of the material. It's kind of a crap-shoot there.

They are also available in a variety of phrases in addition to patterns, but I'm not personally big on the phrase versions.

I don't think I've ever been to a major running expo where Bondi Bands weren't being sold, and they can also be purchased online. I've also been known to buy in bulk and resell them, so let me know if you want a discount.

Give them a try!

Racevine.com Shirt Giveaway Winner

2010-08-05T06:30:00.003-05:00

I had 34 entries in the Racevine.com Shirt Giveaway and Random.org randomly selected post #29. Lisa from Survival of the Fittest is the luck winner, and since we reached at least 10 qualified individual entrants, I'll be throwing in a few extra goodies that are left over from Edge Multisport promotions. Thanks everyone.

Lisa, email your shipping address to jason[at]clydesdalerunning[dot]com.

Gold Medal Challenge Fundraiser

2010-08-02T18:38:00.016-05:00

As you may know, I lost my job in May, and while I was back to work 5 weeks later, I had to wait another month before getting paid for just 2 weeks of work. Additionally, my financial decisions have been less than intelligent over the past few years, so I'm in a little bit of budget crisis. I'll be absolutely fine, as I am very confident in my abilities (I am a salaried + commissioned employee). I'll make plenty of money in due time. It's just going to take a little while to generate paying clientelle. (Anyone in need of a commercial data center, or high-tech consulting?)

So I've cut back on race entry fees, but as you may also know, have my heart set on a few things, such as back-to-back races. One such event I'd love to tackle is the InStep Icebreaker Indoor Gold Medal Challenge. It's an indoor weekend of racing in West Allis, Wisconsin in January, at the Petit National Ice Center, a U.S. Olympic speed skating facility with a running surface outside of the ice. The Gold Medal Challenge consists of a half marathon on Saturday (48 laps), and a marathon on Sunday (96 laps), much like the Goofy Challenge at the Walt Disney World Marathon Weekend you may have heard of, but indoors. With an entry fee of $150, nevermind the shoes, nutrition, fees for a few training runs in the Petit Center, gas, hotel, etc., you can see what my first challenge is going to be.

So, my goal is to raise as much as $300 to cover the costs of this event, and before the 40 slots sell out. However, I'm not the kind of person who asks for charity. Therefore I will be providing a number of opportunities to the wonderful readers of my blog to help out and receive something great in return.

1) I've cleared the "support" section on the sidebar of this blog to make room for anyone who wants to advertise their blog or website. As long as it's appropriate, the link will remain until race weekend (January 21-23, 2011), and a probably a little longer.

2) $10 gets your link in the sidebar, $30 gets a square button (125 x 125 pixels), $50 for a vertical banner (150 x 240), $100 for a skycraper (125 x 600), and $150 gets a vertical banner (468 x 60) that sits at the top of this blog. $300 gets you a complete monopoly of this site, but that opportunity sails as soon as the first ad goes up.

($30)

($50)

($100)

($150)

3) Supply your own ad, or I will create your image ad for you for $25.

July, 2010

2010-08-01T19:00:00.003-05:00

Despite only a single "longish" run of 16 miles, I logged 133 miles in July, but I'm challenging myself to exceed 150 in August. September will be less because it will include the majority of my taper for the Lakefront Marathon, which is on October 3rd.

July was a whirlwind, working in a new job, and being presented with new challenges, I found less free time for workouts than I've been accustomed to since I started this in 2005. I have however been allowed a certain amount of flexibility, as long as performance isn't hindered. So I'm grateful for that. That said; who needs commercial data center services or high-tech consulting?

If there was anything that I've learned, it's that while watching some of the people around me, mostly via. cyberspace, that no matter what I think I've accomplished, there's so many that are doing something that makes me feel slightly inadequate. The "Ironman" feeling is fading a little. So it's time to step up to the plate with a new challenge. Obviously I've got the Lakefront Marathon in front of me, but my mind keeps wondering into the future in regards to some of the new challenges I've mentioned here numerous times before (back-to-back races, ultras, etc.), and since my budget is going to be limited for some time due to the job change and some poor financial decisions, another Ironman is probably at least another year into the future. 2012 maybe. The aforementioned challenges are a little easier on the checking account. Stay tuned for some news (soon) on this subject matter (must discuss with spouse).

The Man in the Arena

2010-07-30T09:00:00.003-05:00

This isn't the first time I've shared this, but since I'm still on the subject of crap in my home gym, I'm taking the opportunity to promote again this inspirational product sold in my CafePress shop. Each sale pads my pockets a little. How's that for disclosure?

I was first made aware of this quote by my good friend Jason. I made him one of these after he had a hard time at a brutally hot Ironman. I ordered one up for myself as well. Today it hangs on the wall directly in front of my treadmill.

The 26th American President, Theodore Roosevelt delivered a speech at La Sorbonne (The University of Paris) in France on April 23, 1910. An excerpt of this speech would later become admired as The Man in the Arena, one of my all time favorites. Pick up a Theodore Roosevelt Man in the Arena Quote Print and you'll never own a more inspirational print.

It reads:

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

-Theodore Roosevelt

My (older) version is slightly different (I.e.; it's not italicized). This is a quality matted, framed print. It is very classy, and worthy of mounting in the most revered of places in your home. I have mine in my basement, but it's not the print that makes the basement, it's the print that helps to make it more than just a basement.

My medal collection.

2010-07-28T06:00:00.002-05:00

I've seen a few of these posts lately, including this one from Bethany, as well as this one from Marlene, and I feel like playing along.

Although I only have 12 medals (and 2 trophies) in my collection. I am absolutely proud of each of them, and the collection as a whole. It even makes me a little mad when I hear about people who throw their medals away, or pretend they don't matter, sometimes demeaning those of us who keep them around, particularly if we put them on display. It's not that we're keeping them visible to proclaim how much better we are than everyone else (afterall, mine are in a room not even available to guests), they are little momentos that are sometimes fun to hold, and reflect on points in our lives that are far removed from more distant points in our life, which is usually a positive thing. Some of my medals have little stories to go along with them, or maybe not so interesting, but important to me, and of which I may not recall without a little assistance.

Here are most of them. They hang off a corkboard in our gym, along with various other things, such as race bibs, which there are literally a hundred (or more) of. The left side of the board is mine, the right side is Jamie's.

We also have a bookshelf full of souvenirs, photos, and my favorite medals.

(It's shiny, it's big, and it's freaking Mickey Mouse! Who doesn't love Mickey?)

(Obviously.)

Probably my least favorite. A half iron triathlon with a $125 entry fee and all they could muster is a blank medal with a cheap sticker stuck on to it?

To be fair, 2010 was drastically improved.

I also like this one, because it's a little different. It's not metal. Clay? Oh, and it has little beer-dudes wearing sunglasses on it. They appear at first glance to be running, but I think they are actually dancing. Win!

Welcome new followers!

2010-07-26T18:45:00.000-05:00

I'm a technology professional, and have dabbled (since 1996) in the web/internet business, sometimes successfully. I'm well-versed in marketing, and I'm aware of SEO strategies and procedures, but followers have been a challenge. Perhaps my story isn't that interesting, or I just haven't given away enough free crap.

So giving stuff away is the key to gaining followers. Having Running Diva Mom for a wife doesn't hurt either. However it occurred, I would like to "Welcome!" you all. I hope you stick around. What can I blog about that you might find interesting?

By the way, the last day to get in on the Racevine Shirt Giveaway is this Sunday, Aug. 1st, if you already haven't.

Racevine.com Shirt Giveaway

2010-07-17T08:25:00.009-05:00

After communicating for about a year and a half exclusively online, I recently had the pleasure of finally meeting Greg Lou, the founder of Racevine.com. Greg lives in San Francisco, but when I found out that he would be in the Madison, WI area for a wedding, I offered him the opportunity to hook up for an open water swim, which we both needed, so I swung by and picked him up to go for a swim at Governor Dodge State Park in Dodgeville, WI, a short drive from where he was lodging in beautiful Spring Green, WI. Our swim was short due to time constraints, but meeting up with Greg was a pleasure. I feel strongly about his Racevine project, and recommend everyone check it out, add races to their schedules, and post reviews.

I happen to have a couple of shirts (made from a nice technical fabric) left over from a promotional thing that my Edge Multisport team/consultancy did for Racevine last year. Regretfully neither is my size (XL and Small), so I am giving one away here on my blog. My first giveaway in fact, taking a page out of my wife's bag of tricks, so that I can hopefully increase my "followers" count. To be eligible you must do the following:

1) Be a follower of my blog. Post a comment.
2) Sign up for a Racevine.com account and review at least one race. Post a comment with a link to your review.
3) Post about this giveaway on FB, Twitter, or your blog. Post a comment and tell me where you posted about this giveaway.
4) Post a comment and tell me if you would prefer a size XL or a Small.

Taken last fall before the Tyranena Half Marathon with a couple of my buddies, Garret, and Jin. I'm on the right.

If this giveaway reaches 10 entrants, I'll throw in some extra goodies also left over from an Edge Multisport promotion. Deadline is Aug. 1, and I'll use random.org to pick the winner shortly thereafter.

Speaking of giveaways, Kovas is giving away a pair of CEP Socks or sleeves over at Midwest Multisport Life. As you know, I have used CEP Socks for recovery, and love them.

Clydesdalerunning.com 4th Anniversary

2010-07-09T14:06:00.000-05:00

The 4th anniversary of clydesdalerunning.com is next month. I have covered everything from my first race report of a 5K PR (26:22) to the bathroom sink. I can't believe I won my age group with a 26:22 effort, something I think I've only done once since, and I'm a much more impressive athlete than I used to be. I actually proceeded to PR my next 3 races.

At least 3 dozen races of various distances and disciplines, and about 200 posts later, I'm still here, but not a clydesdale anymore, and slightly torn between changing the theme/name/URL, or leaving it as a part of the whole story.

I'm sort of at a crossroads, still starting a new chapter in my career, and unsure what lies ahead personally, professionally, or what I'm really going to want to do with racing after my upcoming fall marathon. As of this writing, I'm not yet certain what types of races are in my future. I would like to perhaps try an ultra, running back-to-back marathons, or a "Goofy" (half marathon on Saturday, full marathon on Sunday). Though the appeal of a destination Ironman seems appealing as well, but expensive.

For a while I was on a total-body fitness kick, eating really well, rounding out my routine to ensure a healthy, lean body, but I slipped, because 6 weeks without work can really cut into a budget, and will be recovering from that yet for a while. I would like to get back on that track, and see where that road takes me. If it takes me away from racing and into something else, I'm okay with that too, just as long as I don't miss racing and can maintain or enhance my healthy lifestyle, and be a positive influence on my children.

Regardless of where it goes from here, it's been life-changing, and this has been my necessary primary outlet, for that I feel like I have a relationship with my blog. One of great affection. I rely on clydelsdalerunning.com so much, whether for planning, venting, or sorting through my often scrambled thoughts, it's been of great assistance and support in this (hate this cliché) "journey". I can't wait to see where I'm headed, and I look forward to continuing my relationship with my blog. Here's to another 4+ years...

PRs (Personal Records) Updated

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

5K: 22:02 (2010 Freedom Run, 7.4.10 DeForest, WI)
8K: 43:45 (2008 Crazylegs Classic, 4.26.08, Madison, WI)
10K: 48:12 (2009 RASCW Home Run, 10.3.09, Fitchburg, WI)
Half Marathon: 1:53:59 (2009 Tyranena Beer Run, 11.7.09, Lake Mills, WI)
Marathon: 4:53:33 (2009 Disney World Marathon, 1.11.09, Walt Disney World, FL)

Half Ironman: 5:56:45 (2010 High Cliff Triathlon, 6.19.10, Sherwood, WI)
Ironman: 13:56:31 (2009 Ironman Wisconsin, 9.13.09, Madison, WI)

Proudest PR: 2009 Ironman Wisconsin.
Most embrassing PR: 2009 Walt Disney World Marathon.
Which PR could I get TODAY? I could rip off an 8K PR today without specific training because it's a short distance (no long-term build-up required), and slow.
PR I would most like to achieve: Marathon is my current focus.
Next PR: Half Marathon, I hope. It's the next race on my schedule, and I have plenty of time to prepare.
New PR I would like to set: I’m thinking very distant future here, but maybe a 50K, or back-to-back marathons or a "Goofy" (half-marathon and marathon combo on consecutive days).
PRs not included: Sprint tri. They are all different.

Race Report: 2010 Freedom Run 5K

2010-07-04T10:03:00.000-05:00

22:02. That's a PR. I started stronger than I finished, but I finished pretty strong, passing a few in the last mile. Just a few seconds shy of a sub-22, which would have been really nice. I probably could have pushed it a little harder down the stretch to get there, but I was pretty complacent with an easy PR. Now I've got 21:?? to shoot for.

I felt like a real runner tooday. Like I was finally one of "those" guys, even though I was about 30 seconds removed from placing in my age group.

Congrats to my friend Dwight for winning his age group (30-39, same as me). Dwight's training hard for Ironman Wisconsin and already putting in big hours, but is taking a little down time before hitting it even harder soon. It's going to be a blast rooting him on in September.

Sorry, I've got nothin' for ya.

2010-06-27T12:46:00.007-05:00

I'm drawing a total motivational and inspirational blank. Sitting "fat and happy" off the heels of a half ironman where I achieved my best-case-scenario goal, on less-than (what I felt was) adequate training, and several months away from my next meaningful race, I have little to go on, really, other than keeping my "beach-body" (said/typed toungue-in-cheek, for the record) intact, and even that effort is failing me a bit. I've been eating everything in site and not digging very deep to start preparing for my October marathon effort with a goal of running sub-4. Don't get me wrong, I've been running, but only 30-60 minutes a day, while my wife, who has the same "A" race that I do this fall is planning to grind out a 16-miler this afternoon, or so our last conversation on the topic indicated. I might have talked her down to 12, as it seems too soon to be logging so many miles. I admitted I could very well be wrong though. She'll do her own thing regardless of my opinion, right or wrong.

The good news here is that this lull is allowing for me to focus on my new job. Thanks to a clean schedule for the next few months, I can concentrate on establishing myself within the organization and developing new clientelle. Acclimating is hard enough, additional endless hours of training would only wear me down.

I'm about 90% sure I've decided to hang up the tri bike and wetsuit for the season, as early as it is. I'll still get the roadie out, and hopefully, the mountain bike for some much needed attention, but other parts of me need attention right now even more. Running will pick back up, but less swimming and biking mean more other stuff. Other stuff misses me. Even if some of that stuff is only important to me.

I'm not going away or anything. I'll be back here soon, and often. We (wife and I) did sign up for a little 5K in the next town over on July 4th. I PRd there last time I did it, and I hope to do the same again, but it's not something I will get all geeked-up for, I take these types of races rather mildly. I might even go for it with a hangover.

Race Report: 2010 High Cliff (Half Iron) Triathlon

2010-06-20T12:14:00.010-05:00

I struggled during the first part of the swim in rough water, and had a pitiful bike split in windy conditions, but excelled on the run and achieved my highest-priority goal, breaking 6 hours for a new half ironman personal record; 5:56:45.

Windy, but cool temps (high in the 70s) were a welcome relief from recent warm conditions, and the stifling heat of 2009's event. I took on a bit of water as big waves splashed down over my head on numerous occasions, but I powered through and cruised after making the turn. 15-20 MPH sustained winds with 30+ MPH gusts rarely aided athletes on the bike course, were most often crosswinds, and finally direct headwinds over the last 6 or so miles. I struggled to make anything significant happen on the bike. My tempo felt okay, but my lack of bike training just prohibited the ability to generate any real power. The run went fantastically smooth. I walked up the "cliff" (as most athletes do), but never felt the need or desire to walk outside of aid stations. I am perfectly happy with my results, and have contemplated what it means moving forward. I'm afraid it might be a while before I find out, as I'm considering being done with triathlon for 2010 to concentrate on running, family, and work.

Swim:

2009: 40:07

2010: 38:08

T1:

2009: 2:35
2010: 2:01

Bike:

2009: 3:17:30
2010: 3:12:15

T2:

2009: 2:05
2010: 1:50

Run:

2009: 2:40:07
2010: 2:02:59

Results:

2009: 6:42:27
2010: 5:56:45

Going hard to the finish.

Race Preview: 2010 High Cliff (Half Iron) Triathlon

2010-06-09T09:40:00.006-05:00

Saturday is going to be warm. I couldn't at least catch a break with that. I'm sure the waves are going to be massive too. Fortunately I've actually done this race in heat and humidity. Longer ones too (Ie; Ironman Wisconsin), for that matter. My primary goal is to simply finish, my secondary goal is to finish faster than I did in the 2009 debacle (3 flats and a bonk on the run), and my 3rd and final goal, if I should happen to feel fantastic this weekend, is to take 40 minutes off of my time. That seems like a lot, and I suppose it is, but at least 20 minutes last year were spent swapping tubes out.

2009 swim: 40:07

Not bad. I recall being relatively satisfied with this. It's not fast, but I never panicked or stopped. I felt like I was in an easy groove. Relaxed even. I'll take it again, and even a couple of minutes more.

T1: 2:35

2009 bike: 3:17:30 / 17.2 MPH

3 flats. I seem to recall averaging ~19 MPH when my bike was actually in motion, but I didn't document it. I'll take 18+ MPH if it means no flats and no blowup on the run.

T2: 2:05

2009 run: 2:40:07

Wow. I bonked hard. Heat and stress really culminated into an almost-worst case scenario. I would like to better this time by at least 20 minutes.

Total: 6:42:27

6:00:00ish would be great. A 40-minute improvement is epic, but with 3 flats last year, it would really only be a 20-minute improvement, and I'm conceading that duplicating swim performance will be hard to do, as will riding ~19 MPH when in motion. Both due to being less than ready.

My run legs feel pretty good, that means little if you get off the bike tired.

My nutrition plan will include water, Gatorade, fig bars, and gels. I may add in some salt tablets, or salty crackers and/or pretzels. My plan to race paleo got washed out when my income took a hit, and I can't afford Infinit any more. I've been feeling bloated because of it, and living on an insulin roller coaster. I can't wait until I can afford to straighten my eating habits back out.

New Job, Cramming, and Touching on Darn Tough Vermont Socks Again

2010-06-09T08:17:00.006-05:00

I start a new job next week. I'm thinking of it as a career, and in fact, a total life-reboot. Monday is all but 100% confirmed, but I'm assured that the paperwork is on the way and I can start next week. This is obviously a load off of my shoulders, albeit a different kind of load then the one that just squarely landed in its place. I'm in high-tech sales and marketing, which means I have to prove my worth, and quickly in a rapidly changing market. That means I have to work fast and hard to hold on, so I've already started leveraging some of my contacts to try to reestablish some of what I've lost over the last few years of working in a position where I was bored with the environment, the people around me (not you GK), and dreaded walking into an office run by an ownership that had no idea what it was doing. I’m truly excited about my new opportunity. The people seem very sharp, and passionate about technology, service, and most importantly, life! They actually seem to be interesting, and have hobbies and passions for things outside of the office. Furthemore, the technology they have and integrate is actually first-class.

So my off-hours focus shifts back to family, fun, and multisport. No more reading through job listings, emailing resumes, and filling out applications, and some of them for things I’m too embarrassed to admit. I claim I was just “testing the waters”, but really, there were moments where I got so down that I was settling instead of thinking about advancing my career. Unfortunately, my “A” race for the year is less than a few weeks away, and I fell way behind in training. It just got too hard to get out the door on some days. Lack of sleep or an unwillingness to miss a potential phone call kept me in the seat I’m sitting in right now, and not swimming, biking, or running. Although I should know better, I have begun “cramming”. This is going to be a big training week for me. I’ve already raced a sprint triathlon, swam the half-Iron distance, plan to get another one in, as well as something in the open water, am going to ride the half-Iron distance at least once, run a ton of miles (for me), and try to recover/taper in time for the High Cliff Triathlon on June 19th. Get the ice buckets, Biofreeze, personal massager, and compression socks ready.

I have also realized more recently that after a few more wears of my Darn Tough Vermont Socks, I’m even more impressed now after some more time to review and reflect. I give them an official “A+”.

Race Report: 2010 Lake Mills Triathlon

2010-06-06T13:06:00.006-05:00

At least I am pleased with my 5K run split; 23:05, not only a triathlon best, but an overall best, which I attribute to putting more of a focus on running ever since Ironman Wisconsin (last September), and weighing in at an all-time low of somewhere between 170-175 lbs. I never felt in "trouble" on the run, and even negative-split the back half.

Regretfully, I haven't been swimming much, and this was my first open water swim since Ironman. I therefore performed quite pathetically. I had to stop to regain composure, and that added some serious tick-tocks to my already sluggish stroke; 11:24. It even crossed my mind while out there that I should bail on the High Cliff (half Iron) Triathlon coming in 2 weeks, but I reminded myself that "I'm an Ironman - this is nothing", and moved forward, warrior-like.

My bike split was 49:19, and I can't say much about it since I was computerless. I took the wheel off my bike to transport it to the race, and after putting it back on, didn't make sure to check that the magnet and sensor got back in alignment. The course was a little different. Perhaps a little longer. Last year's bike course was abbreviated due to some construction. I think this year's was a half mile or so extra, or "normal". Even then, I'm sure I failed to average 20 MPH. I have put very little emphasis on the bike, have low miles, and have only done a single "tempo" ride. I hope to get out for 50+ sometime this week and put myself in better position for June 19th. Now that's cramming.

2009 splits/results:
10:09 swim
2:01 T1
46:04 bike (20.6 MPH)
0:57 T2
25:00 run
Total: 1:24:09
193/594 overall and 31/44 division

2010 splits/results:
11:24 swim
2:15 T1
49:19 bike (? MPH - slightly longer course)
1:01 T2
23:05 run
Total: 1:27:02
190/594 overall and 28/52 division

To work on my base, I got home and put another 5K in on the treadmill (I like the controlled environment after a tiring race), and it didn't hurt much, or at all, which I consider a positive sign. I might be a little fitter than I thought I was. I just need to make some tweaks in the next two weeks. Minor ones that could make a major difference (like getting my swimming confidence back again). Stay tuned for exactly how I plan to pull that off.

2010 Lake Mills Triathlon Preview

2010-06-01T10:18:00.002-05:00

I was upset with myself after last year’s Lake Mills Triathlon. This year I’m lowering expectations a little, but still hope to improve slightly. I don’t have the training under my belt that I did last year at this time, especially in the water, or on the bike, and I’ve just had an entire weekend of horrible stomach problems (parasite, virus, or food poisoning) and missed, or cut short at least 3 workouts. I also don’t “feel” very fit right now. Furthermore, I’m not sure of the effects of this stress (of being jobless) on performance yet. Fortunately, I’m lighter and more experienced. Hopefully the weather cooperates.

Last year’s splits/results:
10:09 swim
2:01 T1
46:04 bike (20.6 MPH)
0:57 T2
25:00 run
Total: 1:24:09
193/594 overall and 31/44 division

This year’s goals:
9:00 swim
2:00 T1
47:00 bike
1:00 T2
24:00 run
Total: 1:23:00

By the way, this weekend, my wife, Jamie completed and PR’d at the Madison Marathon in some hot conditions. She finished in 4:26:56; over 10-minutes better than her Chicago Marathon performance in 2008, despite it being a brutal day in which race officials “closed” the course. Don’t ask me to explain how that works (because runners kept running and finishing, and have results posted), but it should simply be noted that it was far from ideal conditions for grinding out 26.2 miles. I’m very proud of her.

2010 Madison Marathon Could Be A Hot One

2010-05-27T15:06:00.005-05:00

The current conditions forecast for this Sunday's Madison Marathon is calling for sunny skies, and a high in the upper-80s. Conditions that could rival the 2006 event when it was already 75 degrees at 7:30 AM and reached a blistering 90 degrees by 12:45 PM, forcing race officials to close the course down before several hundred runners had crossed the finish line. Fortunately, Friday’s overnight low is expected to be in the low-60s, and the full marathoners are set to start early at 7:20 AM, followed by the half runners at 7:40 AM, and finally by quarter marathon participants at 7:50 AM. The normal Madison high this time of the year is in the low-to-mid 70s.

Participants are encouraged to start hydrating on Saturday. Don’t introduce any new or exotic foods into your diet in the days leading up to the race, but increase your normal intake of foods high in electrolytes and potassium. This includes, but is not limited to; bananas, oranges, apricots, avocados, strawberries, and potatoes. It’s also not a bad idea to be liberal in adding more sodium into your diet, as a low amount of sodium in your blood stream while hydrating on Saturday can lead to a dangerous condition known as hyponatremia.

Dress in light weight, light colorered clothing, wear a hat or visor to keep the sun off of your face, visit the water stations, use the sponges, and adjust your race goals accordingly. Ideal marathon conditions are in the 50s and 60s with low humidity. Don’t expect to do too much on a difficult day.

Gear: Glacial Dumlin State Trail

2010-05-23T14:03:00.006-05:00

Okay, it's not really "gear" in the conventional definition of the word, but I consider it a part of my arsenal, and so I treat it as a possession. It's something I can utilize to achieve some valuable training that is somewhat out of the ordinary from my normal repertoire. Covered in crushed gravel, this converted railroad bed spans 52 miles from Cottage Grove, WI, to Waukesha, WI. It's marketed as a bicycle trail, but plenty of runners, and walkers make their way to the trail for a slightly more peaceful experience. I like it as a departure from running in the streets, avoiding traffic, intersections, and cars backing out of their driveways without looking. Furthermore, the trailhead in Cottage Grove is just a short drive from my home in Sun Prairie, the next town over.

Sun in our eyes. Trail in the background.

This day I had a 12-miler on tap. My wife, Jamie also had a similar run on tap as her last longish run before the Madison Marathon next weekend. So we decided somewhat last minute to hit my folks up for a little babysitting while she and I got away for our run, and some valuable husband-and-wife time. We took off and headed down the trail to the 6-mile marker before turning around. The loose surface proved unusual for Jamie, giving her some trouble with her calves for the first few miles, but she adapted and finished strong. At this time, I would say she is far fitter than I. The last mile was difficult for me at the picked up pace. We only averaged a 9:47/mi. pace, but a 9:27 over the last 9, and it was the second hottest day of the year (today is the hottest). I do believe the surface slows you down a bit too.

Finally we cooled off with some refreshing Chill Towels before heading back to the reality of parenthood.

I'm bouncing around the idea of hosting a virtual 5K with a host of prizes from left over Edge Multisport promotions. I was thinking about a prize for overall male and female winners, closest predictions, best PRs, and probably a category just for my Clydesdale/Athena followers. This way everyone has a chance to win, not just the speed demons, but for a nominal fee to cover shipping with perhaps a small portion going to one person's unemployment fund. Details are forthcoming.

Tough Times = Pissed-Off Running

2010-05-21T00:24:00.009-05:00

Some of my best runs this year have come in the last two weeks, off the heels of losing the job I have felt passionately about for the last 8 years. At times it's been a battle to even get out the door. At others I feed off the flurry of the varied emotions, and push myself hard. It could be the indescribable hatred I have for the man who (unfairly) put my family and I in this situation, or it could be that I need to accomplish something in order to sleep at night. Regardless, I hope it counts for something, because the overall quality of my fitness regimen is probably taking a hit that won't become evident until I need it most (High Cliff for example). Fueling sufficiently is hard when your appetite is down, and eating paleo/primal is even harder when you just lost 65% of your household income. Poor choices are easy to come by when you seek comfort (ice cream), and sleep is difficult to come by when you seek satisifaction (job) that can't easily be obtained.

Lessons and better things to come from it all, one would hope, but JFC I'm not enjoying the process very much right now.

Gear: GoLite HydroClutch

2010-05-18T15:57:00.003-05:00

I’m a complicated guy, so I emphasize minimalism. I try to refrain from too many gadgets, or accessories while on the run. Sure I wear a watch and a Road ID, a Bondi Band to keep the sweat out of my eyes, and clothes and shoes (obviously), but I’m totally minimalist outside of the occasional long run when I sport one of my hydration belts. To be bothered with such a device, the run will usually have to take place somewhere I can’t circle back home (out-and-back trail, for example) and grab a drink, and be of 2+ hours in duration. Otherwise I usually just suck it up until I get home.

On this particular day though, I was reminded by my wife that I was welcome to try her GoLite HydroClutch whenever I wanted. She was given the opportunity to test the product, review it, and even do a giveaway on her blog. So I snatched it and took off for a 10-miler.

I didn’t fill its nooks and crannies with gels, Sportbeans, or any other fancy nutritional supplements or contraptions. I just stuck my house key in the zipper-pocket and my water bottle (filled with water) in the bottle holder.

When I do run with my MP3 player (not often), I carry it. I find this less cumbersome than strapping it to my arm or waste, so I have grown somewhat accustomed to carrying something in my hand on longer runs. I therefore wasn’t overly concerned about the effect carrying the bottle would have. I found it to be less noticeable the further I got into the run. I kept catching myself clutching it though, despite the adjustable strap that basically fastens the device to your hand. That might take a little more getting used to. I switched hands one time halfway into the run for the experience. No negative effects. I think I need to adjust it more appropriately to my hand, but my arms neither grew tired, or sore upon reflection.

I have no problems recommending the HydroClutch to someone needing hydration on the run, or a little storage space for your key(s), phone, nutrition, etc. I even recommend it in lieu of the hydration belt that can be frustrating to get the bottle in and out of while bouncing around on your hips. I’m appreciative of the opportunity to try it, and expect that while I won’t grab it every time I head out the door, enjoy having the option to. Add it to your arsenal of gear. I’m happy that I have. Just make sure you have a bottle with a good mouth piece. The bottle that I used (which was not the included bottle from GoLite) has a mouth piece that doesn’t seal well, and I got splashed a little.

The Good, The Bad, The Ugly

2010-05-10T22:01:00.003-05:00

The Good:
23:48 treadmill 5K. A personal best. It's been well documented how slow I am on the treadmill, so getting down into the 23s feels good after a disappointing 5K race just a little over a week ago. This puts me back on track for some faster times.

The Bad:
My employer of 8 years has decided to move in a different direction. I could rant all day about it, but I've decided to be a man (shut my lips), and get paid what I'm worth for a change. So I'm hunting for my next opportunity. Some lucky Madison-area company is going to be experiencing some serious growth soon.

The Ugly:
I want like hell to run a 10-mile race this weekend, but really shouldn't. It's a new distance for an old classic 20-miler in the area here. I need to cut back on race entry fees. If you know of a brand out there willing to cover the $30 entry fee, I'll rock their logo on and off the course, and throw in a bunch of other promotion activities (something I'm good at). Send them my way.

Gear: Darn Tough Vermont Socks

2010-05-08T15:54:00.010-05:00

My main problem with the treadmill is not that I find it boring. I can usually entertain myself with the television quite easily. I'm like a sponge, and I'll soak up even some of the worst stuff, and is often the case on a cold, wet Saturday morning, like this morning; usually SportsCenter, or some terrible SyFy original production is entertainment enough for me. Whose brilliant idea was it to rename the Sci Fi channel to SyFy anyway? But I digress...

The problem I do have is finding it to be a consistent effort with running outside. I find the treadmill more physically demanding. Some find the opposite, and I suspect it's not as much about the treadmill, or that boredom (or not) changes the perception of the workout, as much it is about the runner's biomechanics. Furthermore, I experience more trouble with hotspots on the treadmill then I do on the road, probably due to the treadmill "fighting back" (the abruptness of the tread moving the opposite direction underneath me and I step down - a little like running downhill). I don't blister often, and that includes a marathon, and an Ironman, both blister free. I'm more likely to blister on the treadmill over a 10+ mile run.

I've been wearing PowerSox for about 3 years now. I stuck with them because I didn't want to risk blistering, seeing as I haven't had much of a problem since first pulling a pair on, outside of the occasional treadmill trouble. So I was willing (out of boredom, mostly), to try a pair of Darn Tough Vermont socks that my wife offered to me that she had procured in exchange for a product review on her blog. Being the scratch-my-back/scratch-your-back kind of guy that I am, I'm also offering my evaluation in exchange for the new gear.

So just 4 paragraphs into my entry today, I begin my gear review on Darn Tough Vermont socks with an initial impression; I slipped them on and felt immediately they were more fit for lounging around on the couch on a cold evening, in front of the television. They are soft, and cushy, like sinking your feet into a pile of freshly stuffed teddy bears, just the right feel for the sofa during a Wisconsin winter. I won't say I was necessarily skepitical about running in them, but I wasn't too sure that they wouldn't get too hot, or allow for too much movement because they are a bit padded. Neither negative reared it's head over the 8 mile run. I had no hotspots flair up, and I didn't notice any additional slippage. It's also worth noting that they did not itch, and they wicked away the moisture well. I can totally soak a pair of shorts, and a headband in 8 miles. I can dampen a pair of socks, but these stayed dry. Do I like them better than my PowerSox? I think it's a bit too hard to say yet. I will know better after I run at race pace in something longer than a 10K. There's also the slight issue of the fact that my older stock is just that, older, and have a fair share of miles on them. I do however give my full endorsement on the Darn Tough socks, and that's not that easy to earn, because I have indeed run in socks (from pre-PowerSox days) that I find to be an incredible waste of money, but in lieu of naming the unapproved brand, I'll just say that they all came from some of the biggest names in sports. The ones that for example; a new runner would gravitate to at the big box sporting goods outlet. I'm finding that the more knowledgeable I become in multisport, the more positives I see coming from brands most people have never heard of.

Race Report: Old World Wisconsin Bustle Hustle 5K

2010-05-02T17:04:00.010-05:00

This was obviously a late decision, very much influenced by the sites and activities at Old World Wisconsin for the whole family to enjoy after the race, and it provided me with an opportunity to see where my speed is at.

Unfortunately, I'm not very satisfied with the results. For one, I will blame a very windy bike ride yesterday for zapping my energy, and I will also say this darn course was tough. There were two monster hills, and very, very little fast surface. It (for some reason) never occured to me that the roads in a place called "Old World Wisconsin" wouldn't be paved. I'm not totally sure, but I don't think too many roads in rural Wisconsin were paved in the mid-19th century.

I ran a 23:36 by my watch. Official, non-chip timed results will certainly vary slightly. This is at least 37 seconds slower than hoped, or even anticipated that I would run. Over the first mile, I was on pace and then some, but the two climbs just after mile 1 and just after mile 2 just killed me. I slowed considerably. In retrospect, I guess I haven't been doing any kind of speedwork. I've been busy racking up base miles coming back from that ankle injury.

I'm not sure how I fared compared to others. Nobody else was complaining (that I noticed) about the hills or the surface after the race. It was a solid field though, despite it being small. Some speedy fellas, and a gal or two came out.

My kiddos doing laundry the old fashioned way, and ENJOYING it. Weird.

Gear: My Pullup Bar

2010-04-26T12:17:00.009-05:00

I recently received a Perfect Pullup kit gratis (Thanks Matt!). The problem I had though, was that I didn't have a doorway that I saw fit for mounting the unit. I basically didn't want to "scar" a doorway in my house, and I'm looking for more excuses to be outside anyway (for those many benefits of sunlight), so I custom-mounted the unit under my deck. Well, part of the unit anyway. I lose some of the advertised functionality of the system, but I still get a pullup bar, and I can catch some rays, and impress (or not) some neighbors while using it. A trip to the hardware store for some deck screws, bolts, washers, nuts, and a little ingenuity later:

In for Two More: Lake Mills Triathlon and Lake Country Half Marathon

2010-04-23T10:48:00.005-05:00

The Lake Mills (Sprint) Triathlon, in Lake Mills, WI, a traditional start to the tri season here in southern Wisconsin, the first weekend in June, and The Lake Country Half Marathon in Oconomowoc, WI, the first weekend in September, strategically timed for being a month before the Lakefront Marathon.

I have removed all "tentatives" from my list. If I race anything else, I'm gonna wing it. Otherwise, I'm just going to train hard, and train right. Fewer distractions, fewer hotels, less money, more free time.

Sub-4:00:00 Marathon a Pipe-Dream?

2010-04-21T09:42:00.010-05:00

Intro:
I like to think about the future, and about goals, even ones that are seemingly unattainable without great improvement. Although I'm 32 years old, and feeling the effects of life after 30, I'm not convinced, not even for a second, that my fastest days are behind me. I'm in just my 6th year of running, and my 5th in multisport. I'm still reshaping my body, learning various training techniques, and can't believe that there aren't much faster results still to be had.

Defeating Doubt:
There were times when I was training for Ironman Wisconsin 2009 that I had doubts. Serious doubts about finishing, and a sub-14:00:00 really never crossed my mind. So why is it so impossible to think that I could improve my stand-alone marathon time by nearly and hour? It's not.

Commonality:
Sub-4:00:00 is not an unusual feat. Let's take a look at last year's Milwaukee Lakefront Marathon. I only use this as an example because I will be running it this fall. There were 1,885 finishers in 2009, 807, or nearly 43% of them coming under the 4-hour mark. The average time was 4:12:24, just a few seconds per mile slower than the required pace to break 4 hours.

Experience:
My marathon PR is 4:53:33, done at a tourist destination (Disney World), on tired and sore feet (from being a tourist), and at a time when I was still a virgin to anything "long course". I have run just one other marathon since, and that was the run leg of Ironman Wisconsin, where I clocked a 5:19:37. While I contend that there is no rule-of-thumb for estimating a stand-alone marathon time from an Ironman marathon time, because there are just way too many variables, I have heard it said there will typically be about a 30-minute difference. Well, okay, this puts me at a 4:49:37 estimated marathon time, which is better than Disney, but not good enough. Granted, I walked quite a bit at Ironman, mostly just at the aid stations, and I stopped to visit the restroom once, so my actual running pace by far eclipsed that of my other marathon. So maybe 10 more minutes. 4:39:37.

Analysis:
That's still not good enough, so I look at my half marathon experience. I've run several of these, with my most recent successful attempt (been injured a bit lately), resulting in my personal best time of 1:53:59, and on a hilly course, but I won't attempt to account for that. The McMillan Running Calculator, which I have discussed previously, and shared that while it makes a fantastic tool, isn't perfect, unless perhaps you are an elite-level athlete. Analyzing my half marathon PR, results in an estimated marathon time of 4:00:23. Wow, that's close to sub-4, and I would be ecstatic with that, but it's not quite what I'm getting at. What can I do to make up for those last few seconds? Train. Of course.

Plan:
My longest run during Ironman training was just 15 miles. I was convinced with a couple of months to go that it was my bike-legs that would make or break my marathon, so I dropped some running off the schedule, and ramped it up on the bike. I ended up logging several hundred more miles than I originally intended. The strategy paid off, and I completed the run without the pain that I imagined. So my running mileage has been down for quite some time. I still eclipse 30 miles in a week occasionally, but haven't needed to, really. I think by increasing some of my mid-week runs (I really don't want to do a long training run of anything longer than 22 miles, which I'll do on weekends), I can safely increase my miles and build a bigger, stronger, and faster base. This means I might strive for a 50-mile week, optimally timed a few weeks before race week, so that the recovery process puts me in perfect position to bounce back on the day of the race.

Evidence:
A friend of mine ran his first marathon 3 years ago, in 4:07 and change, he has since run a 3:10, with a bunch of improvements between, including a 36+ minute difference from marathon #1, to marathon #2, in just a year's time. So I think I'm working with enough information now.

Conclusion:
It can be done. Besides, I've got the motivation to back it. I've got some shit to prove to some people. Oh, and I want to see what this new body can do. Now I've got to go outline my plan of attack.

No Race Report: 2010 Oshkosh Half Marathon

2010-04-18T11:28:00.006-05:00

Thursday night I tweaked an ankle. I thought it was minor at first, but it gradually got worse. Worse enough that I can't run on it. Not even close. I can't even walk or put a shoe on at the moment. So I became a spectator (in flip flops) this morning at the 2010 Oshkosh Half Marathon. Here's this year's male winner, Jason Ryf:

I'm 1 for 3 this year. I've signed up for 3 races and actually participated (didn't even "race" it) in 1. Both misses due to a lower-leg/foot injury. I hope to get past this string of injuries soon, so I can start getting ready for the events ahead. This makes me realize just how furtunate I was last year to be almost completely healthy throughout Ironman training, and feeling tip-top on the day of the race.

A little swelling. Not quite as evident as it was last night.

Weekend Recap and Oshkosh Half Marathon Race Strategy

2010-04-12T18:58:00.003-05:00

I did my first real brick workout of the year over the weekend. I had to skip a family event to do it, but when my daughter asked why, I explained that it was because "daddy was going to start training for his race". While my training never stops, I felt like it was a completely accurate statement once my day was done. I had officially started training for this year's "A" race, the High Cliff (Half Iron) Triathlon.

I went on a 30+ mile ride in some breezy, but warm, and sunny conditions, hooked up with a nice fella 5-minutes in, and we pulled each other on and off for the out-and-back. Afterwards I did a 3-mile run. Nothing epic, in my recent ('09) experience, but really nice to get back into the groove. Then I did some strength work. This off the heels of a 10-miler on Saturday. A solid weekend that also included steak and beers with my folks, my 93-year-young grandmother, and my big brother and his lovely wife. They bared with me as I preached to them about my "Primal" lifestyle... I haven't seen them for a while, so I had to report! I didn't quite make the sale.

This weekend is the Oshkosh Half Marathon. Primarly, I just want to PR. That's anything better than a 1:53:59. I know I'm faster than that, and I'm carrying less weight than I have since I started this whole running/triathlon thing. Secondly, I would like to bust that 1:50:00 barrier. The former would take an 8:42 (or better) pace, while the latter will require an 8:24 (or better). A recent experience at the Black Earth Run makes me feel somewhere between "unsure" and "good" about my chances.

I'll fuel up on sweet potatoes (no grains) for the majority of my carbs, and my usual high-protein, high-fat diet. I'll eat scrambled eggs for breakfast and forego the conventional bagel (refined grains = bad) w/peanut butter (legumes = bad) and banana breakfast. I will rely on water and figs for in-race nutrition. If you haven't been following along, I'm training my body to burn fat for energy, and when it needs carbs, I'll have enough in my stores from natural, non-grain sources for usage.

Workouts this week will be tame, but in abundance. Just because I race this weekend does not mean I'm going to taper whatsoever. Even though I want to PR, I'm building up for something bigger, and even more important. This week will also have an emphasis and completing my May schedule. I've been reluctant to commit to anything.

In: 2010 (Milwaukee) Lakefront Marathon, Oct. 3rd

2010-04-09T08:50:00.004-05:00

Kick-ass! I'm excited. 1) I can finally dust my lousy marathon PR, 2) Timing is perfect, and 3) I get to run it with my bride.

Race Report: 2010 Black Earth 10 Mile Run

2010-04-03T15:53:00.006-05:00

What a nice little race for $5. It's pretty hard to go wrong at that price, and they exceeded my expectations. I look forward to racing this one again.

Just minutes into the race, I decided to keep running alongside my wife. It just seemed right at the time, and I'm ecstatic now that I did. The pacing made for a great training run, and I got to spend time with my honey, to boot.

Mile 1: 8:15
Mile 2: 8:24
Mile 3: 8:19
Mile 4: 8:32 (small hill)
Mile 5: 8:25
--==Turn Around (into headwind)==--
Mile 6: 8:44
Mile 7: 8:54 (same small hill)
Mile 8: 8:44
Mile 9: 8:48
Mile 10: 8:23

Total time: 1:25:31
Pace: 8:33/mile

If you read my post about pacing for this race, you might recall that I was shooting for an 8:24 or 8:42 pace, the former proving with little doubt that I can PR my next half-marathon in two weeks, the latter (my half-marathon PR pace) proving very little, but saving my legs.

Well I ended up getting a little of both worlds. The first 5 miles at a pace slightly exceeding my faster goal, felt good, and pretty easy. Though that might have been slightly assisted by a tailwaind. The second 5 miles went right back into a stiff, cold headwind. One of the nastier headwinds I've encountered on a race day, if not the worst. Perhaps 20-25 MPH. I came in around my slower goal for that second stretch, and didn't leave it all out on the course. In other words, I gave it a moderate effort today, and 8 or 8.5 out of 10 on the "effort scale". Not enough to induce any soreness or unecessary recovery-time. Running with my lovely wife allowed me to relax a little, and not worry about my watch. I was along for the ride, basically.

So I'm feeling pretty good about my progress, especially considering some uncertainty surrounding the lack of carbohydrates in my diet. At least in a traditional sense (pasta, breads, etc.). I'm getting far fewer of them these days, and almost all of them are coming from non-grain, vegetable, fruit, and natural (sometime organic) sources. I even tried fueling minutes before the race by eating an unsweeted fig. Figs are rich in carbohydrates and micro-nutrients. I hope to tune my body's response to natural carbs (non-gels, non-sport drinks, etc.) to be enough fuel for long-course racing.

Have I mentioned anything about 2010 running mileage goals?

2010-04-02T11:20:00.000-05:00

Living a more "primal" lifestyle, and having a better awareness of my physical and mental health, I don't see much sense following some training plan written by someone else for nobody in particular. I will be running how far, and how fast I feel like running this year. Although I have learned enough through research and experience to know when speed, tempo, and long work is necessary. One difference will be that when conventional wisdom states a 20-mile run is in order, and my body is telling me that there are no additional benefits to come after mile 18, I will quit, wrap it up, and feel better for the next day. No more death-marching the last two, and dwelling on a workout that didn't "live up to" the plan.

It is hard for me to turn my back to statistics. I've always been a big numbers guy, watching the miles tick by on my running log, and meticulously analyzing them. Admittedly, that hasn't gotten me very far. I'm still far slower than I want to be, and I'm still constantly fighting small, nagging injuries.

I'll still log workouts, and be tempted to over-analyze them after a poor performance, but I somehow suspect a more cavalier approach and other lifestyle changes could be the breakthrough I've been needing, and I'll just enjoy the ride, versus spending every waking minute trying to figure what I did wrong.

What does this mean for miles? I have no idea. I ran just shy of 1,300 miles last year, but I'm off to a consistent start this year, despite an injury, illness, and vacation. I'm on pace for roughly 1,400, but I want to run a marathon this fall, so it could pick up a little before dropping off after said race. 1,500 wouldn't be out of the question.

Black Earth 10 Mile Run (Race) Pacing Strategy

2010-03-24T12:23:00.001-05:00

I still have a goal of going under 1:50:00 (8:24/mi pace) for the half marathon. Due to a couple of setbacks early in the year (injury, illness, vacation), I will settle for a PR in Oshkosh on April 18th. That's anything better than a 1:53:59 (8:42/mi pace). During that particular attempt, I was on pace through about 8 miles, then I started to experience some stomach discomfort. I'm not really sure if it was a training issue, or just shitty luck. I do have some ideas about nutrition before and during the race though that might knock down the potential for stomach issues again. I'll get into that more at another time.

So for the Black Earth Run (10 miles), which takes place 15 days before the Oshkosh Half Marathon, my plan is to either run an 8:24 pace, or an 8:42 pace. I haven't decided yet. The former would prove I can PR in Oshkosh, the latter would save my legs, but prove very little.

Furthermore, a strong showing in Oshkosh would be a step in the right direction to improving on an embarrassing 2:40:07 performance in the half marathon portion of last year's High Cliff Triathlon when I basically bonked (for a number of reasons), and walked a large portion of the race.

Gear: The Primal Blueprint

2010-03-22T11:19:00.003-05:00

The Primal Blueprint is a book by Mark Sisson. Mark's blog is over at Mark's Daily Apple.

I have been sculpting my entire dietary system around Mark's book. His facts, his results, and the results of countless others (my own included), are really hard to argue with.

The Primal Blueprint is based on 10 basic principles:

1. Eat lots of animals, and plants.
2. Move around a lot at a slow pace.
3. Lift heavy things.
4. Run really fast every once in a while.
5. Get lots of sleep.
6. Play.
7. Get some sunlight every day.
8. Avoid trauma.
9. Avoid poisonous things.
10. Use your mind.

Of course they sound simple (because they are), but he gets into some pretty good detail, much of which defies "Conventional Wisdom" (rightfully so). Through my process of going "Primal", I have discovered much of this Conventional Wisdom to be nothing more than misinformation and marketing tactics.

Combining the Primal lifestyle with that of being an endurance athlete is absolutely no simple task, but I'm a better person, and better athlete for it. In fact, Mark recently asked me to contribute my "Success Story" to be included with others on his site.

Hey Mark,

I came across Mark’s Daily Apple in the spring of ‘09. I won “The Primal Blueprint” in an August giveaway, but already started making some changes based on information found on the site. Your physique at the age of 56 grabbed my attention, and the fact that you were a former endurance athlete did too, because when I started I was in middle of training for Ironman Wisconsin.

A little reluctant to make any drastic changes right before the biggest race of my life I decided to develop a hybrid plan that allowed me to experiment with eating primal, without completely giving up the high-intake of carbohydrates through sugary sports drinks and refined grains that I thought I needed as an endurance athlete, which I now realize was a concept drilled into my head through marketing and misinformation. Coupled with intense training I started getting lean, and liked the results, so I took on a fuller commitment, and ended up getting my weight down to 179 pounds for the pre-race check-in, and without sacrificing fitness. This from about 185 just a few weeks prior, which I should point out was in itself a gradual progression from a time when I weighed 240 pounds.

I attribute going primal to getting lean, quickly, before the race. Furthermore, I strengthened my core with more organic, primal movements. I was mistaken about the work I needed to do to improve core strength. Shifting to real-situation movements made a difference. I truly believe these things helped me get through the Ironman run. Of course my commitment to sport-specific training was the major contributing factor, but going primal helped.

Today I’m still trying to go primal. I’m not quite there yet, but I’m proud to tell people about it, and believe me, they ask. Especially if they haven’t seen me for a while. I’m leaner, more cut, lighter on my feet, and continue to participate in the endurance sports that I love. I’m happy, healthy, my energy levels are more consistent throughout the day, and at 32, continue to improve in all 3 triathlon disciplines; swimming, biking, and running. I eat a dozen to two dozen eggs a week, tons of meat, loads of guilt-free vegetables, enjoy them all, and I never have to worry about constant hunger I thought was normal for an athlete in training. I worry less about counting calories and more about getting them from better sources, and most of all, don’t have the same desire that I used to have to indulge in a candy bar, or cookie, knowing how it’s really going to make me feel down the road, now that I know how eating the right way makes me feel and look good.

Jason – Clydesdale Running

So now his book sticks by my side, and I frequent MarksDailyApple.com daily. I regret that this little write-up comes just a few days late for Mark's campaign to reach the top of Amazon's top seller list, but The Primal Blueprint made it to #2, and for good reason. Give it a read.

I'll be coming back to revisit this topic more frequently. I hope you will join me.

Work to do...

2010-03-13T19:44:00.008-06:00

Disney World was not particularly kind to my waisteline (never is). I knew I consumed some bad stuff, but only just realized that it was over, and over again when I was looking through the trip pictures, and discovered that most that I appear in, involve me eating, or drinking beer. Including this one of me crushing Norwegian School Bread. A pastry slathered and stuffed with vanilla custard. It's good shit. Nothing about this trip was moderate though, and I broke my month long streak of no french fries, damnit. I had swore them off. They made me feel like crap later too, as I knew they would. I made a few good choices, going for lots of fish, roasted chicken and beef, and all of the roasted vegetables and veggie medleys I could pack away at the buffets. I'm posting this picture as a reminder that it's never as pleasant later when the insulin surge consumes all the sugar in my bloodstream, and I crash, and my body just craves more for regulation. The sight of it disgusts me

I didn't run much either. One day because we rose at 2:30 AM for Jamie's Princess Half Marathon, and another because I felt like I still needed more sleep before being touristy for the day. We probably walked 5-6 miles a day however, and that always included either pushing a stroller, or carrying a kid. So it's not like it was a lazy vacation sitting poolside or something. Disney World for our family is pretty much a non-stop affair of being on our feet most of the day seeing and doing all the attractions. The days following are usually spent recovering ( a "vacation" from our vacation).

I've got to ramp up mileage again, quickly, and Wisconsin weather is turning a corner and staring spring in the face, so I can hop on my bike. If all falls in place tomorrow, I'll be pulling the wheels out and logging some serious saddle-time for the first time since last year (not including some shorter trainer rides).

Having this blog is great for accountability, and even if my readers aren't interested in reading about these failures, it helps me to provide success stories that are certainly more entertaining and inspirational. I intend to do just that and get back on track quickly, and set a half marathon PR next month at the Oshkosh Half Marathon.

Weight Check

2010-02-23T21:29:00.006-06:00

I really didn't want this to become a blog with a focus on weight, losing weight, getting fat, and losing weight again, and I still contest that it won't, or anything like it. My primary intention is to journal my experiences as a multisport athlete, for myself, or for anyone that cares, and perhaps provide some insight to anyone who needs it.

I do however have an intense desire to go fast this year, and I know that my weight is going to be a big part of that. I also promised myself to blog more frequently on relevant topics, and being February in Wisconsin, there isn't much else to write about.

Luckily I leave for Florida in a week, for a week. Jamie is running in the Disney Princess Half Marathon, and I'm watching, or juggling children. More likely the latter. I'll squeeze in a run each morning, except for the morning we fly out, the morning of the race, and every other morning that I wimp out due to a lack of sleep (I don't expect my 2-year-old son to sleep well in the hotel) or whatever else might exhaust me. I do expect eating out 2 to 3 times per day will present a challenge in weight maintenance.

I have reached my Florida weight goal about a week early, and am half way to my High Cliff Triathlon (June 20th) goal (of losing 8 pounds). I have now lost 4 pounds in just under 3 weeks by cutting a large amount of sugars and carbs, and loading up on protein. I'm not really a big believer in counting calories, but I have been, and have been making sure that more of them are coming from protein, which in turn results in fewer calories consumed because protein-rich foods are more fulfilling than carb and sugar-rich foods like pasta and rice, which I could literally eat all day if they are accessible. A majority of the carbs I am consuming are coming more from vegetables and whole grains, and less from refined grains.

I wouldn't mind maintaining current weight, versus getting too far ahead of pace, because I don't want to burn out on it and become more likely to indulge. Instead I'm going to work on making this sustainable, which I think will work out better in the long run, and guarantee that I get to my High Cliff goal weight without the risk of backlash and spiking.

I don't feel as "cut" this week, and I think that has more to do with my lack of strength training thanks to a week-and-a-half old hand injury, but I do feel extremely light on my feet during most of my runs. It's wild how much of a difference a few pounds can make for my feet, ankles, and knees. All of which have tendencies for aches and pains. Looking back, Ironman was clearly as much of a success as it was because the run didn't hurt as badly as it could have, had I weighed a few pounds more, which was in part due to my attention to a high-protein/low-carb diet in the month or so leading up to the race.

V-Day fun.

2010-02-15T10:48:00.002-06:00

Good thing it’s February, because steering a bike with this thing would be difficult.

I was sweeping up some ice and melted iced in the garage when the (metal) broom handle snapped slicing my hand and middle finger open in 3 places. Two of the lacerations were stitched up, but the gouge on my middle phalanx lost too much skin, and couldn’t be pulled together. I bled pretty good, but it doesn’t actually hurt. I’m supposed to leave the gauze on for several days before getting it checked and redressed. The gouge is expected to take several weeks, but by then can probably be covered with a regular band aid.

High Cliff Revenge Rule #1: Weight (Update)

2010-02-12T10:46:00.007-06:00

I'm 1 week into my plan, and I'm down about 2 pounds. I say "about" because I could step on my scale 3 times and get 3 different results. I shuffle it around the floor and debate where exactly to place my feet. It's not until I get a duplicate result that I think I have it figured out. My gym has a reliable scale, but I haven't been there lately. More importantly, I feel lighter, and look leaner. Yes, at just -2 pounds.

How did I go about this? Well, I've been tracking everything I eat and drink on My Plate (A.K.A., The Daily Plate) as a way to be accountable, and see instant results for my choices. I've been trying to front-load calories by eating a lot of eggs (usually scrambled) in the mornings, and not being afraid to snack a lot, and on good things (fruit, yogurt, etc.). I'm also trying get more carbs from vegetables, and fewer from breads, pastas, and corn (not a vegetable). Although I'm not about to give up on beer yet. I had a number of Fat Tire Amber Ales this week and savored every drop, feeling less guilty than usual for consuming them, because I knew the intake wouldn't put me over the top for the day. I wouldn't say I'm eating much less, perhaps a little, but I'm certainly not indulging on pizza and fries. Instead I'm attacking lean meats (especially fish) and loading up on protein. I've even noticed a slightly less hearty appetite developing. I look forward to a lifestyle that enjoys food, but doesn't revolve around it.

I've noticed more consistent energy levels, which would come to be expected from regulating my carbs/sugars intake, and my easy runs are easier. I feel guilty when I'm done, like I didn't run long/hard enough. Even more, I've noticed a cleaner/emptier, and less upset stomach on runs.

I did something similar just prior to Ironman last year, and I attribute a last-minute drop in weight, and a better results from my race-day nutrition to it. Had I not, I'm not sure my experience would have been quite as positive.

Now I'm working on building my mileage back up, 10%/week at a time, as to not exceed the rule about adding too many miles each week, in order to avoid any number of potential injuries, and I'm going to make an effort to keep getting on the bike trainer, as boring as it may be. Then after I get back from Florida in mid-March I plan to get back into the pool.

Absolute perfection is my goal this year, after what I would call a "rough start". Smart training, smart nutrition, and smart racing are all on the very top of my list for 2010.

New Look

2010-02-10T11:36:00.000-06:00

I've been working on a new template. It's still a little wonky in Firefox, but I'll eventually get it figured out. As of right now, it looks like I want it to in Internet Explorer. Thanks for coming by, and come back soon!

High Cliff Revenge Rule #2: The "Double" (Weekend)

2010-02-09T00:18:00.000-06:00

I haven't exactly pinpointed the races just yet, but a (May) weekend of back-to-back races, both at an all-out effort should provide both a solid training, and a confidence boost needed for this year's "A-race", the High Cliff (half iron) Triathlon, which takes place in June.

I would like to take my third shot at the Beloit Wellness Duathlon on May 15th (registration is not available yet, from what I can tell). Then the following day, I'll be running a local 5K or 10K, potentially at the Milwaukee Zoo. Neither race is particularly challenging in it's own right by distance or course difficulty, but doing them on back-to-back days should provide a set of challenges beneficial to my goal.

I've never done a "double" before, although I've often considered it. Someday I'd still like to run a "Goofy" or something similar, which is a half marathon on Saturday, followed by a marathon on Sunday. Or even something crazier, like an ultra-marathon (typically anything longer than a marathon), or back-to-back marathons. This is a start.

So now I have:
High Cliff Revenge Rule #1: Weight

High Cliff Revenge Rule #2: The "Double"

High Cliff Revenge Rule #1: Weight

2010-02-05T23:40:00.000-06:00

My foot is finally feeling better. I would say 95%, thanks to ice baths, a 12-mile week, an 18-mile week, and after tomorrow, what I hope to be a 20-mile week. That's light running, but I've supplanted some with bike time as to not sacrifice too much fitness. I'm surprised how long recovery took on this.

I've decided to lose weight for the High Cliff (half iron) Triathlon (June 19). My goal is 8 pounds less than current weight. I hope to widen the gap in my power-to-weight ratio, and I plan to be half way there in less than 4 weeks, just before I head off to Florida where I'll be vacationing (eating) for a week at Walt Disney World.

I will use The Daily Plate to track everything I eat/drink. After a few days, I've already learned that I eat a damn lot. I have even avoided a snack because logging it is a pain in the ass, as well as guilt-inducing.

I'll post updates. More rules to come.

In: High Cliff (1/2 Iron) Triathlon - 6/19/2010

2010-01-29T14:38:00.001-06:00

2010 Injury #1

2010-01-20T12:55:00.000-06:00

The lateral side (outside) of the bottom of my foot is in excruciating pain. Sometimes the pain even shoots up through the ankle. This leads me to believe it's an injury to the Peroneus Brevis Tendon, because it goes around the back of the ball of the ankle where the shooting pain occasionally occurs, and because it attaches to the 5th metatarsal bone where most of the pain presides. It is very tender and difficult to put weight on. I haven't lost any range of motion, and the tendon isn't actually sore to the touch in the ankle area. Only the foot. The shooting pain is usually inspired by stepping heavily on the 5th metatarsal (the outside of the foot).

So it's probably tendinitis, often misdiagnosed as a lateral ankle sprain (to the ligament) because isolated injury to the tendon is rare. This is not the first time this part of my foot has had this problem, and it has happened in both feet now. Chronic ailments like this to the ankle/foot tendons are usually due to ankle instability.

I probably have week ankles. They are rather skinny, and I misstep often, causing little tweaks here and there, although I've only had a handful of actual sprains in my lifetime. I intend to rest, and ice the affected area, then proceed with training ASAP, as well as implement an ankle strength and stability routine. Unfortunately, I can't foresee running this Saturday in the InStep Indoor Half Marathon

Decade in Review

2010-01-19T21:52:00.000-06:00

My wife recently did a "Decade in Review" post on her blog, and being the copycat of good ideas that I am, I'm rolling with it too...

2000:

22-23 years old
Lived in Madison, WI (since birth)
Network Administrator for large architecture firm (since 1998)
Wisconsin wins second consecutive Rose Bowl in January and makes it to the Final Four in March
Engaged to Jamie in spring
Purchased and designed the interior of a new townhouse in Sun Prairie, WI, and moved in October
230-240 lbs.

2001:

Switched to diet soda
Lost weight (to ~220) for wedding
Married in August
Honeymooned in Dunn's River Falls, Jamaica
240-225 lbs.

2002:

Layed off in September
A week in Las Vegas (Treasure Island) in September
Started new job as an IT Consultant/Director/Sales in September for IT consulting firm (still there)

2003:

In friend Larry's wedding in Omaha, NE
Became a dad in December (Paige)

I'm such a douche for not remembering this girl's name. I walked down the aisle with her at my friend's wedding. I just wanted to share the image because I thought I was looking pretty "fit" at the time. I had no clue.

2004:

Lived a completely sedentary lifestyle

Wow.

I had no idea. Wait, here it comes...

2005:

Purchased first bike since childhood, a (dorky) hybrid
Started running late spring / early summer - 1 mile on treadmill took ~15 minutes, and I was sore for days
First 5K in September, second in October
Watched my friend Jason compete in his first Ironman (and was greatly inspired)
Purchased a brand new house less than a mile away, and moved in October
225-215 lbs.

2006:

Bought my first road bike
First triathlon in June
Started this blog
First Duathlon in September
Purchased first "mountain bike"
First trip to Walt Disney World in November (became completely smitten with the "World")
5-6 running races, 2 triathlons, 1 duathlon
215-210 lbs.

2007:

Wisconsin basketball ranked #1 for the first time in school history
Got first "tri" bike
Las Vegas (Planet Hollywood) with my dad to watch the Badger football game in September
Walt Disney World in October/November
Became a dad again in December (Jackson)
4-5 running races, 4 triathlons, 2 duathlons
215-205 lbs.

2008:

First Half Marathon in April
Brewers make playoffs for the first time since 1982 (I was 4), and I see my first MLB playoff game with my dad (and miss only my 2nd Wisconsin football game to do it)
Jamie ran her first Marathon (Chicago Marathon) in October
6-7 running races, 3-4 triathlons, 1 duathlon, 1 mountain bike race
205-190 lbs.

2009:

Walt Disney World Marathon in January
Started Edge Multisport (http://edgemultisport.com)
High Cliff (half iron) Triathlon in June
Ironman Wiscosnin in September
Post-race depression sets-in (this is something I'll spend some time on when I understand it better)
4 running races, 5 triathlons, 4 aquathons, 1 swim race
190-180 lbs.

Post-Race Depression

2010-01-15T12:31:00.001-06:00

I'm not a psychologist, so I won't pretend to be. Nor am I apparently immune to the post-race "blues". My "A" race in this case was Ironman Wisconsin. For about a year I lived and breathed Ironman Wisconsin 2009. When it was over, while I was sad to leave the race venue, I was excited to be an Ironman, and I was relieved it had ended, not because I didn't enjoy the process (I very much did), but because it meant I could move on to other things. A year is a long time to work on a single objective.

However, a few weeks later I found that I absolutely had to set some kind of a goal, as just idling wasn't going to sit well with me. I did, and I while I fell a little short of said goal (a sub-1:50 in the half marathon), I still recorded my best half marathon time ever, and that sat okay with me. What I didn't realize in working up to that half marathon, and shortly after, was that it was only a band-aid. There was something much deeper and darker going on inside, to this day which I don't really claim to understand entirely, but I'm beginning to, and it has lightened up, thankfully.

There is some solace in knowing (reminding myself) that I'm not retiring from the Iron distance. I'm not completely certain when I'll be back, perhaps as soon as 2011, but I'll be back, and be able to relive the experience again. This year will include some things that I will be able to immerse myself into, albeit smaller scaled, so I can focus rather than analyze, which I find a positive direction for me to be in.

The effects of my depression are/were widespread. My eating habits changed for the worse, as did my sleeping patterns. I became irritable and snappy, particularly when my kids weren't at their best possible behavior, or if they needed me repeatedly. I sloughed off at work, and got lazy with personal projects. I acted (and felt) aloof, or disinterested most of the time, and last but not least, I was hit badly in December with a string of illnesses that were slightly more than a little concerning. My family and I all sort of started wondering if there was something seriously wrong. I have a serious aversion to doctors, and I like to self-diagnose (it's worked well for me so far). Fortunately, by the time I gave up trying to figure it out, things started to clear (the headaches, fevers, stomach cramping, fatigue - a month's worth), including my head, and I canceled my plans to give in and see a specialist. I am now willing and able to chalk the illnesses up to depression. It sounds unpleasant, and it is, probably more so than I'm able to articulate. I only can summarize it as being a very "dark and stormy" place to be.

Unfortunately, I'm not completely in the clear (I struggle as I type this), but signs point to a positive swing in momentum. I'm beginning to get excited about taking my team, Edge Multisport into some new areas this year, and I look daily for opportunities to accomplish new athletic feats. I just haven't decided what yet. I thought I knew, but I'm afraid many of those decisions were made while in an irrational state. I've decided to wait until things become really clear for me, and the racing I want to do becomes abundently obvious. For now, I still plan on running a half-marathon on January 23rd, if for nothing else, because I'm curious to see how my body is going to respond to all it has been though since this began.

If you haven't guessed, facing this publicly is not really very easy to do. If it hasn't come through in typing, and I'm sure those that know me personally would agree that I have a "large" personality (perhaps ego). I exude confidence in my step, my style, my presence. I don't think it's a facade as much as it is confidence in the ability to prevail. Admitting depression sucks.

Moving to Blogger.

2010-01-08T11:20:00.000-06:00

I am in the process of moving to Blogger, and since all exports and conversions from my self-hosted Wordpress installation have failed, I'm having to move posts manually. This also means I will lose all of my comments, unfortunately. However, moving to Blogger will greatly simplify things for me. It's just going to be a while before I get there.

2010 Goals

2010-01-05T18:38:00.000-06:00

I’m not a fan of “New Year’s Resolutions”, but I am a big fan of goals. In 2010 I will:

1. Be a more patient father.
2. Be less cranky.
3. Eat more paleo.
4. Limit my soda/caffeine intake.
5. Be more financially responsible.
6. Incorporate more speed work.
7. PR the 5K, Half Marathon, Marathon, and Half Ironman.
8. Spend more time on the bike for FUN.
9. Race less often but with more gratification.
10. Incorporate organic strength building movements.
11. Stop popping/cracking knuckles/joints so much.
12. Increase revenue (work).
13. Try something challenging/new.

Uncertain for indoor half.

2009-12-28T08:53:00.000-06:00

I’ve been forced to take a break due to health concerns. The cause behind the concerns are unknown at this time, but I am confident that I will be reporting to you (eventually) that it was temporary. Therefore, I am uncertain about my ability to participate in the InStep Indoor Half Marathon, which I am deeply disappointed in. If I do decide to move forward with participation, I will be happy to finish and have fun. I have eliminated any particular time goals for the time being. This does not mean I will not attempt to run hard, but I have only recently started training again, and minimally. I also still look forward to a fun 2010. I anticipate my only concern moving forward to be whether or not to attempt to run the Madison Marathon with my wife on May 30th, and follow that up 20 days later with the High Cliff (half Iron) Triathlon, or to choose one over the other. Doing both is a tall order, but I have compelling reasons to try.

PRs (Personal Records)

2009-12-04T15:15:00.000-06:00

5K: 23:35 (2008 Freedom Run, 7/4/08, Deforest, WI) or 23:13 (2009 #tweet5K, 5/11/09, Sun Prairie, WI)
8K: 43:45 (2008 Crazylegs Classic, 4/26/08, Madison, WI)
10K: 48:12 (2009 RASCW Home Run, 10/3/09, Fitchburg, WI)
Half Marathon: 1:53:59 (2009 Tyranena Beer Run, 11/7/09, Lake Mills, WI)
Marathon: 4:53:33 (2009 Disney World Marathon, 1/11/09, Walt Disney World, FL)

Half Ironman: 6:42:27 (2009 High Cliff Triathlon, 6/20/09, Sherwood, WI)
Ironman: 13:56:31 (2009 Ironman Wisconsin, 9/13/2009, Madison, WI)

Proudest PR: Ironman. Obviously.
Most embrassing PR: Disney. Reflecting back now, I can’t believe it took me that long. High Cliff is close behind, but because of circumstances (mostly) out of my control (3 flats), the edge goes to Disney.
Which PR could I get TODAY? 8K. It’s my oldest PR, and I routinely train/run a similar distance for tempo workouts now.
PR I would most like to achieve: Marathon. I’m confident that this PR will fall, and fall hard. I want to wipe this one off of my screen.
Next PR: Half Marathon. It’s what is next on my calendar, and it (a PR) is what I am exclusively training for right now. If I fail, I will probably run a 10K in the spring before doing another half.
New PR I would like to set: I’m thinking very distant future here, but maybe a 50K, or back-to-back marathons or a half-marathon and marathon combo (on consecutive days), but most likely it will be an Olympic distance tri (haven’t done one yet).
PRs not included: Sprint tri. They are all different.

Indoor Half Marathon

2009-11-17T15:14:00.000-06:00

I’m in for the InStep Icebreaker Indoor Half Marathon at the Pettit National Ice Center in West Allis, WI, a former Olympic speed skating training facility that still hosts open skating, competitions, and hockey games on the inner rinks. Outside of the ice is a 2-lane running surface (a thin layer of running track over a concrete floor) that provides a longer-than-usual indoor running oval. A half marathon will consist of just over 47 laps. The event will take place on January 23rd. I’m hell-bent on achieving a sub-1:50:00, and I’m implementing a new training plan to get there. This plan will consist of real speed work, and race simulations, as well as the standard fare of tempos, easy, and long runs. Inspired mostly by a plan presented on http://runnersworld.com by American running great Ryan Hall.

I have run at this facility a few times before. While others think the idea of running indoors is “mind numbing”, I find the climate controlled environment (around 50 degrees), 47 aid stations, and 47 chances to go to the bathroom quite comforting. Imagine the convenience for the full-marathoners the next day. An idea I bounced around but lost out on because the event sold out. There is also a “Gold Medal Challenge” that weekend, for athletes running both distances. Also an idea I bounced around, but ultimately decided I’m not ready for.

Race Report: 2009 Tyranena Beer Run (half marathon)

2009-11-07T15:13:00.000-06:00

Mile 0-1: 7:45 (oops)
Mile 1-2: 8:02
Mile 2-3: 8:20
Mile 3-4: 8:37 (hills)
Mile 4-5: 8:42 (hills)
Mile 5-6: 8:23
Mile 6-7: 8:38
Mile 7-8: 8:29
Mile 8-9: 9:14 (stomach went bad)
Mile 9-10: 8:56
Mile 10-11: 9:08
Mile 11-12: 9:24
Mile 12-13: 9:19
Mile 13-13.1 (.1): 0:58
Total: 1:53:59

I just never felt a hop in my step today, and I never kicked stomach issues (not normally a problem with me) that started at about the 8 mile marker. It may have been the unusual start time (11:30 AM) and weird meal timing. Might just have been one of those days. I definitely wasn’t prepared for two massive hills. The course seemed to have stumped everyone I knew by 5-6 minutes.

I’ve got some major beefs regarding the race. I won’t get into it here/now, but you can check them out when I get my thoughts up on Racevine.com sometime tomorrow.

I’m not down by any means. I’ve had rough days before. I did PR by the way, but figured on doing better. I’ll bounce back and I think I’m going to run an indoor half in January.

10/25/2009 - 10/31/2009

2009-11-02T15:12:00.000-06:00

Sunday: 6 @ 9:41 treadmill + weights
Monday: off
Tuesday: 3.1 @ 8:08 treadmill + weights
Wednesday: 6 @ 9:41 treadmill
Thursday: 3.1 @ 9:41 treadmill + weights
Friday: off
Saturday: 3 x 3.1 @ 9:41 treadmil

It only just occured to me that I didn’t get outside to run this week. All treadmill. I’m such a wimp. Saturday’s run was interesting though. I got up at 5 AM to get this run in before going to the University of Wisconsin football game (and pregame tailgate). As usual, this run hurt, and I knew it would. I just don’t do well going straight from bed to running. I’m very slow waking. Not long in, I decided to take a brief rest (30 seconds at most) at 5K and repeat at 10K. This 3 x 5K workout was certainly more tolerable than the 10-miler I originally wanted to do, but not the confidence builder I wanted.

Didn’t run Sunday (my birthday - was busy), but putting in an easy 5K tonight, and targeting an 8:24-mile (outside) 5K tommorrow to get a feel for the pace. Then 5 or 6 easy miles on Wednesday, another easy 5K on Thursday, and race on Saturday.

10/18/2009 - 10/24/2009

2009-10-28T15:11:00.000-05:00

I had a rough long run (Saturday) to conclude this week. It was cold (high-30s) and windy, plus my foot got sore and I bailed on what was supposed to be a 14-miler. I still knocked out 12+, but the pace was disappointing (9:23/mile). This capped off a week of 35+ miles, which was within stated goals, but on the low-end of the range. My tempo run (Tuesday) was an 8:13/mile 5K on the treadmill, which is about all I’ve got in me on that treadmill in a non-raceday environment/mindset. My mid-week steady-state 5.15-miler (Wednesday) at an 8:46/mile pace felt a little better, but I’m having trouble right now concluding that I am capable of an 8:24/mile pace for 13.1 miles. If you’re wondering or seeking some direction; my other runs are usually 3-mile “junk” runs at a steady state pace between 9:40/mile and 10:00/mile. The week looked like this:

Sunday: 8.54 @ 8:58
Monday: 3.1 treadmill @ 9:41 + weights
Tuesday: 3.1 treadmill @ 8:13 + weights
Wednesday: 5.15 @ 8:46
Thursday: 3.1 treadmill @ 9:41 + weights
Friday: off
Saturday: 12.18 @ 9:23

So far this week I’m off to a good start. I ran 6 Sunday morning following my 12+ mile disappointer. My foot was still sore, but washed away concerns of any real injury. My 5K treadmill tempo run at an 8:08/mile pace tops any previous performance, which is interesting/puzzling, (and as stated previously) because I’m certain a similar effort outside would net a no worse than a 7:45/mile pace. FYI, I’m about a 23-minute 5Ker right now, if I had to guess. I’d still like to find one, and find out.

I’m up a few pounds, and that’s because with the cold weather setting in (even colder than usual around here), I’ve been insulating myself (eating), and lifting more. I realize lifting doesn’t help my running much, unless I incorporate core stabilizing movements, which I’ve been trying to do, but I think I’ve regained some off the mass in my arms and shoulders that I lost when deep into my Ironman program. I might be married, but that doesn’t mean I don’t still want to impress her.

10/11/2009 - 10/17/2009

2009-10-19T15:09:00.000-05:00

I got 32.2 miles in with my longest run being just 8 on the treadmill (dreadful weather all week) at a slow 9:41 pace, and my 5K tempo run was only done at an 8:21 pace. I met my mileage goal, but felt sluggish all week. Probably because I haven’t taken a day off since 10/9. I’ve managed to keep my weight down though, which was a concern. I gained several pounds after Ironman, and was worried the extra weight would be a burden. My weigh-in the other day put me at just a couple of pounds heavier than at the Ironman weigh-in. I hope an increase in miles this week (shooting for 35 to 37) as well as some dietary discipline (paleo as possible) keeps me level (or lighter) so the upcoming taper (weight-gain) doesn’t hurt my hopes for a sub 1:50:00-half marathon on 11/7.

This week is off to a better start. Sunday, I ran 8.54 at an 8:58 pace. It felt slower, which might have been the wind playing tricks. I love surprise paces. I don’t own a Garmin and often wing my run routes, time them with my watch, then measure them later (Google Earth, usually), so I usually just go by “feel” on pace, only to find out for sure later.

I’m missing my bike, badly. I took the family to an apple orchard/pumpkin patch Sunday afternoon, which is just off of a very popular bike route in the Madison area, and seeing all the people on their bikes gave me a very heavy heart. I need to get on my bike. I’ve never realized how much it means to me to have that time on the roads.

10/4/09-10/10/09 in (brief) review, and the weeks (detailed) ahead.

2009-10-12T15:08:00.000-05:00

I’ve been spending a little bit of time over at the Runner’s World forum with other individuals looking to soon break the 1:50:00 barrier in the half marathon. A few inspiring individuals there are putting in big miles, and by big I mean one is grinding out 50+ mile weeks. It’s obvious to state that I feel inspired by this, and being encouraged by my health, have therefore decided to add some miles to my plate. I really want to ensure a sub-1:50:00 for my next half marathon, and the more I think about this goal, the more I realize what it means for my next goal of running a sub-10:00/mile pace at my next marathon (to be determined).

Over the last week I scheduled myself for 30 miles, which is right about what I ran, but it was actually the following day (10/11 - yesterday) when I found my first comfortable opportunity to start increasing the intended workload, so I ran 5 miles versus the prescribed recovery run of 3, which took place less than 24 hours following a long run for the previous week of 12.1 miles (actually 3.1 + 9 later that day, broken up due to some scheduling conflicts). All considering, which includes a lack of sleep over the past few days (I never would have guessed that a sprained finger would hurt enough to keep me awake all night), this 5-miler did not feel too bad. For the remainder of the week, I will try to accumulate another 27+ miles, devoid of any real long run effort (longest run of 8 miles) due to time constraints, and a 5K I want to run (and not be too tired for) on Sunday. I’ve been dying to know what my 5K pace is. It’s been a long time since I’ve run one stand-alone.

Looking even further ahead, I would like to log no less than 35 miles next week, and then I will actually start to taper a little bit for my race.

Race Report: 2009 RASCW Home Run 10K

2009-10-04T15:07:00.000-05:00

In 2008, this event was my first 10K. I had run countless other races, but of all other distances and disciplines. I clocked a 51:39 on what I reported as less than a full effort. Looking at my 2008 race report, and my training log, I intended and followed through with a 16-mile run the very next day.

This year I wanted to use this race as pacing guide for an upcoming half marathon. My goal is to finish the half in under 1-hour-and-50-minutes, and pacing calculators such as McMillan’s can help me determine, based on my pace for one distance, how I should fare with another, in this case, longer distance. So, to run a 1:49:59 (8:24/mile pace) in a half marathon, McMillan predicts the effort should be consistent with a 49:26 (7:56/mile pace) 10K. This would require a 2+ minute personal best, which I have felt mostly confident about executing based on my Ironman-fitness, sans a few moments of doubt.

Indeed, I was ready to run a 7:56 pace (or better). I finished in 48:12 (7:45/mile pace), which McMillan happens to equate to a 1:47:15 (8:12/mile pace) half marathon. I see this as giving me a few minutes to play with, should something out of my control (like weather) come up on race day. I will by no means readjust my goal.

9/20/09-9/26/09 in review, and the week ahead.

2009-09-28T15:06:00.000-05:00

For my first full week post-Ironman, when I’m really supposed to be taking it easy (screw conventional wisdom), I logged 27.1 miles on the road (running), with no cross-training, which makes me feel pretty lazy, but isn’t too bad I guess. My long run of 10.02 miles was at a 9:27/mile pace. It didn’t hurt, but I just didn’t have a lot of speed that day. My tempo session was a treadmill run of 5K at an 8:21/mile pace. As mentioned recently, I’m considerably slower on my treadmill than I am outside, so that typically translates to something faster on the road.

This week I will log fewer miles due to taking Sunday off (busy as the wife’s support crew at the Quad Cities Half Marathon, and other family activities), and running a 10K on Saturday. I will run a 5K tempo session on Tuesday, and I’ll run 7+ miles on Wednesday versus the originally prescribed 6. Total should be around 22-23 miles, and I’ll try to squeeze in a swim and a bike ride. Saturday’s goal is a 7:56/mile pace, which as of this morning (check the rollercoaster again tomorrow, I’ll have a different assessment), seems dubious.

Half Marathon Goal: sub-1:50:00

2009-09-24T15:05:00.000-05:00

November 7th is my next half marathon. Conditions won’t be conducive to fast times (cold, hilly, more of a social run, etc.), but I think my fitness, if I can keep it from getting away from me, can get me there. My previous best is 1:57:59, but that was about 15 pounds ago, and before I really started Ironman training. I have a 10K coming up on 10/6, and to feel comfortable shooting for an 8:24 pace on 11/7, I need to run a 7:56 pace, which will give me a 10K PR by over 2 minutes. Quite a task ahead.

Jamie: Quad Cities Half Marathon

2009-09-22T15:04:00.000-05:00

This weekend we head to the “Quad Cities” of Iowa and Illinois for a little getaway, and so Jamie can run her favorite distance, the half marathon. I admit that I fairly enjoy it too. Unless I lost count, this will be her 6th. She has also run a full (Chicago in ‘08). In her most recent attempt at the Madison-Mini Marathon a few weeks ago, she came close to her personal best of 1:55:59 by running 1:57:52, and on very minimal training. I can’t wait to see what her next attempt brings. Then she goes again (with me) in Lake Mills at the Tyranena Beer Run. It will be her 5th half marathon of 2009, all of which (so far) I would say were done quite impressively.

When to hit it again, and when to speed up?

2009-09-22T15:02:00.000-05:00

A lot of people have been asking me if I will ever do another Ironman. Absolutely, I will. It was too much fun not to, and I can’t envision being satisfied as 1-and-done Ironman. I feel a little empty without the high volume. “Not in 2010 though, as I’m going to try getting faster at shorter distances, and I would like to drastically PR the marathon”, I tell them. I want to transform myself into a competitive athlete, not just a participating one. I think my performance at Ironman Wisconsin dictates that it is entirely possible to change your body type and become something you used to settle for being a little “out of reach”. Sure, there is still advantage to being fast via. genetic disposition, but I believe I can displace some lacking genetic advantages with hard (and intelligent) work. Take for example my friend Bob, who at 215 pounds just finished Ironman Wisconsin in what I would consider an impressive 12:23:07, at age 43, and in only his second attempt.

It is traditional convention that a day for every mile run at race effort requires a day of recovery. Therefore, in the case of an Ironman, one should be in recovery for almost 4 weeks. I absolutely believe this to be true, with the exception of a few freak athletes (Chris McDonald, Hillary Biscay, and Raynard Tissink all won Ironman Wisconsin after racing Ironman Louisville just 2 weeks prior - afterall, they are among the cream of the crop), and maybe somebody who is still on the upswing, realizing potential, and/or just recovers quickly. I don’t necessarily believe myself to be the later, because I’m not a spring chicken any more, and I do get my share of aches and pains from the simplest of activities (ie; wrestling with the kids), so maybe I fit the profile of the former, still on the upswing, having not yet realized potential. Maybe I didn’t train or race to capacity. I did afterall doubt my volume a little, but I heard that was common during taper, regardless of volume. Or it could be that I have not figured out how to push my new body to the redline yet, and I’m still settling for something just short.

In the 8 days since Ironman, I took the first 3 off, but followed by 4 of 5 in which I registered some type of run work. Nothing with any particularly significant amount of volume, but none of which were noticeably different (more difficult) than runs of similar workload prior to Ironman. This includes last night’s tempo session on the treadmill. In 25 minutes and 50 seconds, I covered 3.1 miles. A treadmill time trial if you will, and if you haven’t followed my progress through the years, is significant for me (on a treadmill). If I had to guess, for me translates to about a 7:45 (or better) mile on the streets. For some unexplained reason, at the same effort, I can not keep up with my outdoor paces when inside on my treadmill. I think that challenge is the primary reason I tolerate the treadmill. I’m not entirely sure what this means in terms of where my speed is at, but I fully intend to find out. Since I did very little speed work (like none) training for Ironman, this run was all from will and fitness, versus muscle memory. I will put in at least one more solid tempo session before the October 3rd 10K on my schedule, and on that date, I intend to break my PR for the distance, which will require anything better than an 8:19 pace. Than again I plan to PR the half marathon distance on November 7th, which would take a sub-9 minute pace.

Fall schedule complete.

2009-09-18T15:01:00.000-05:00

I plan to finish off my year with the Home Run 10K in Fitchburg on October 3rd, followed by the Tyranena Beer Run (Half Marathon) in Lake Mills on November 7th. Tyranena should be a cold one. Please join me. Everything is more fun with friends.

Now what?

2009-09-16T15:00:00.000-05:00

Yesterday I was still miserable. I could barely walk, and steps were in the general direction of hell, regardless if they went up or down. Today, I feel really good, maybe even a little hyper (probably just still excited about my performance). If I was completely ignorant regarding recovery, I would say I’m 75% back, based on feel. I know this is a little bit of a false sense, and I understand serious receovery is required after an Ironman. I’ve even read as much as 14 days before running again. Easy bike rides a little sooner, and easy swims, sooner yet. However, I really feel like I need a purpose, even if it’s just a 10K. I’m totally capable of taking a small 10K and focusing on it like it’s the next most important thing in my life. I just cant buy that it always takes up to 6 weeks to recover from an Ironman. Maybe if you had a bad day, and are really beat up, but I’m just not feeling that way. Not even a blister on my foot. The chaffing is even gone. I feel like I could take the rest of today off, and maybe get started on my next goal tomorrow.

Ambitious? Maybe, but I’ve turned over a new stone here, and I really want to explore what’s underneath this sucker.

Race Report: Ironman Wisconsin 2009

2009-09-15T14:57:00.000-05:00

I’ll try to keep this concise.

I went to bed around 9 PM on Saturday and didn’t fall asleep until approximately 11:30-12:00. I woke up to the alarm at 4 AM after only one brief interruption around 2 AM, and got the family in the van to head downtown. On no other day of the year can you expect Sunday morning traffic inbound this early to the city of Madison. My breakfast was simple; a bagel with peanut butter, and a bottle of Gatorade. I tried to catch a nap in the car, but it’s only about a 15-minute drive for us.

Upon arrival I dropped off my special needs bags, checked out my bike, loaded nutrition onboard, filled the tires, and got body marked. I sat around for a bit shooting the shit with friends and family. Then I took a shit, and at about 6:30 headed down the helix, put on my wetsuit, met up with some of my fellow athlete friends, Jason, Stephanie, and Bob, and gave some heartfelt kisses and hugs to my family before getting into the water. I was even surprised myself at the relative calmness I was experiencing. I really believe that all of the activities in the days prior to the race; check-in, expo, Gatorade swim, store, dinner, athlete meeting, meals with athlete friends, etc. kind of take the nerves out of you. You have several days to experience the nerves, and become maybe a little jaded by race day.

The swim start wasn’t nearly as violent as envisioned. Visions perhaps provided by people trying to scare me, for whatever reason. I don’t understand this about triathletes, and trying to frighten other athletes regarding particular aspects of racing. I only got bumped around a little, nothing that ever caused me to lose composure, or really even come close. Of course, I smartly seeded myself near the back and kept my eyes forward for a while. I finished the swim in 1:32:01, a couple of seconds slower than the Madison Open Water Swim just a few weeks ago, probably due to starting a couple dozen meters behind the starting line.

I ran out of the water and found an old baseball buddy, Chris, to rip my wetsuit off. I was looking forward to this moment and it pumped me up. I grabbed it and walked quickly up the helix after noticing those running weren’t moving much faster than those walking, especially compared to the walkers staying on the inside of the helix. Transition was a breeze. I even ended up right next to my new buddy Jeff and chatted about our swim and the day ahead. The volunteers in the transition area were amazing, but I’ll touch on that more later. I ran through the longest bike corral in the history of mankind while another volunteer got my bike ready for me, and I coasted down the helix onto the course.

I rode out to Verona stupid-easy as planned, and was surprised by my pace. This did concern me a little. I didn’t imagine going this fast, and was worried about using too much energy. I kept reading and hearing that people will pass you early, then regret it later. Since on my training rides people passed me and never came back, I just assumed this was a bit of a myth, and if going out easy was such an easy concept, why wouldn’t everyone employ it? Those people were absolutely correct. By the time we got to the first real tough climb in Mt. Horeb, I felt like I was flying up the hill and other people were struggling. This theme continued over every hill, and even again on loop #2. I only stopped for one bathroom break on the first loop, and for my special needs bag on the 2nd loop, so my computer read 16.6 or 16.7, but official results calculate my pace at 16.5, or 6:48:04 on the clock.

Photo of a photo: Iconic Ironman Wisconsin bike course barn in the backgound.

My neck problem never cropped up as badly as I feared it might, but it wasn’t completely pain free. I went into transition and decided what I was wearing was perfect. I only changed my shoes, sweat band, and ran out with my bottle of water.

As anticipated, the run is when things got more interesting. I really kind of knew what to expect, up until this point. So I engaged in an early plan to walk aid-stations and hills only, and see what happened from there. I never walked the entire 26.2 unless it was an aid-station, or a hill. Sometimes I walked a downhill as well, but that’s because some of them are dangerously steep, and you could easily do a faceplant trying to keep your feet under you. I was ecstatic at the turnaround to think that not only was I going to finish, I could finish if I walked the rest of the way, but didn’t want to settle for that. I skipped my special needs bag, and I started trying to do math, and if you didn’t know already… math skills evacuate your mind during an Ironman. I finally realized with 7 miles to go that if I pushed it a little more I was going to go sub-14. “Sub-14? Holy shit!” So I turned in my fastest quarter-marathon split for the day and finished in 13:56:31. I even skipped the last aid station. I cried like a baby as I crossed the finish line. I was so happy to not only finish, but to exceed expectations beyond my wildest dreams. Not only had I become a first-time Ironman, but I didn’t do too damn shabby in the process.

Photo of a photo: crying like a baby.

My day just went very well. I stopped to take a crap once on the run, and had a little stomach ache for a good portion of it, but still feel like I totally nailed my nutrition and pacing plan for the entire day. Breaking 14-hours has just been one of the best things that has ever happened to me in this sport, and I’m feeling once again like the sky is the limit. I’m already clamoring to race again. I do however realize that I need some time to recover, and the road back might be a long one. Don’t get me wrong, it hurt, like hell, but the pain is nothing compared to the joy.

Random Thoughts:

Volunteers: Amazing. They do so much, and offer so much help and inspirational support that I don’t think I can articulate just how much this means to the athletes, even if we sometimes forget to say it. It means a ton. I plan to volunteer next year, and now feel like a douche for never having done so before.

Friends: I am so excited to have made some new friends over race week, and I realized how many friends I already had. They have all been so supportive and congratulatory. Thanks to all of them for helping make this an amazing experience.

I’m a blubbering idiot: I was crying when I crossed the finish line. It started with about a half mile to go when I realized that 1) I was about to be an Ironman, and 2) I was about to crush my expectations.

Depression: I wouldn’t say I’m experiencing depression, but leaving the venue on Monday made me a little sad. I was sad to see it go. It’s like the feeling I get every time we get on the plane to leave Disney World. It becomes a part of you, and you have to say goodbye to it for a while.

Saying “goodbye”.

13:56:31

2009-09-15T14:56:00.000-05:00

Race report coming…

1 Day to Ironman Wisconsin

2009-09-12T14:55:00.000-05:00

Countdown complete. See you after the race.

2 days to Ironman Wisconsin

2009-09-11T14:52:00.000-05:00

Going for a swim with some friends this morning, then breakfast, then home for some R&R, then back for the dinner and athlete meeting tonight. Might pick up some goodies at the store. I like the shoes below for just kickin’ it (not for actual running). Also thinking about a visor, and a sweatshirt/jacket and/or t-shirt. God I love this. I knew Ironman was epic, but so is everything surrounding and leading up to it.

I’m here…

2009-09-11T14:51:00.000-05:00

3 Days to Ironman Wisconsin

2009-09-10T14:51:00.000-05:00

Familar faces should bring a lot of joy during the run. If possible, please make it down, and spread out. Two loops make for a lot of opportunities to see me/you. Some spots, like Camp Randall will provide 4 opportunities, and State Street… 8!

Today is check-in!

4 Days to Ironman Wisconsin

2009-09-09T14:49:00.000-05:00

”Thank you” to my wife (Jamie) and kids (Paige and Jackson) for being the best, most supportive Ironman family a dude could ever ask for. I love you!

SUGOI Brand Champion

2009-09-08T14:48:00.000-05:00

I’ve been accepted into the SUGOI Brand Champions program. I’m not entirely sure what this entails other than getting a discount and having a blog I can write on (already got one). Hopefully it somehow comes with a sense of belonging (a “team” feel). EDGE Multisport hasn’t given me that sense just yet, but it’s getting there, and I’ve made some interesting business connections through my organization, and also provided some very valuable services to our sponsors/clients. I just need more interested/active team members. Now to figure out how my membership into this program (and others) all fits together (or not at all) with my organization.

5 Days to Ironman Wisconsin

2009-09-08T14:47:00.000-05:00

Feeling fat and lazy after a long, relaxing, and lightly trained holiday weekend, I’m ready to shift to total focus on Ironman this week. I doubt I’ll be very productive at the office. I cleaned up my bike last night, mounted my aero bottle and did some tuning. 2 more short rides and I’ll mount my race wheels and make sure the derailleurs are adjusted to the new (12-27) cassette. I picked up the cassette (and have actually ridden it a few times) to help with the hilly IMWI course. Mostly I train on a 12-23. I plan to spin over the hills as effortlessly as I can. Mashing over them can be a recipe for a run disaster.

The only thing predictable about Wisconsin weather is that it is completely unpredictable. Some sources are predicting sun and a high of 78 on race day while some others are predicting highs in the mid-60s with showers. Neither of which thrill me. 78 is not hot by any means, but not exactly ideal. Raining and in the 50s (early and late) or 60s (mid-day) can make for a long, cold day. I’d like to put a bid in with Mother Nature for temps somewhere in the middle, and dry. Oh, and no wind. Keep that lake nice and calm for me, but whip something up in the next day or two to break up those Blue-Green Algae blooms that are keeping numerous Lake Monona beaches closed. I don’t want to swallow any vomit-inducing algae prior to hitting the bike, only to upchuck my nutrition mid-ride. I imagine there will be times during the run where keeping my stomach from wanting to turn inside-out will be a challenge in itself.

8 Days to Ironman Wisconsin

2009-09-04T14:46:00.000-05:00

With just 8 days to go, I’m starting to feel a little jaded from the nervousness. I’m certain the nerves will crop back up and the reality of a very serious challenge will set in sometime next week, or when I step into the Ironman Village on Thursday for the first time.

Somebody posted on the Slowtwitch forums today that they saw a lot of snakes in Lake Monona while fishing recently. Supposedly these snakes have been introduced to eat algae. I hate snakes. I wouldn’t say I’m “terrified” of them, but I would honestly rather stomp on their heads than have to come face to face with one. However, this news didn’t really faze me. I feel like having now run a marathon, ridden 112+ miles on a bike, swam 2.4 miles in open water, completing a half-Ironman, and having experienced the emotions that I have so far have made me a much, much stronger, much more confident person. So much that seeing a snake swimming along next to me at Ironman might just inspire me to smile and say “hi”, maybe laugh a little at the trivial-ness of it, or maybe even cause me to freak out, I don’t know, but my point is made.

I feel good. I feel strong mentally, strong physically, lean, faster, and ready. I wish the race was tomorrow, though I’m sure my body is glad it has another week+ to recuperate from months of training, even though I’m 99% injury free, which even I find very difficult to believe. I still have this little thing in my back the crops up on long rides, but the only nagging injury that lingers at all times of the day is a stupid little wrist ailment.

Clydesdale status.

2009-09-03T14:44:00.000-05:00

I’m really, really not a clydesdale any more. I lost my status a while back, and I thought it would be inevitable that I would return post-Ironman. To be honest, that would be a disaster. I have completely changed my body composition, eating and lifestyle habits, and I like where I’m at. I’m lighter, leaner, have fewer aches and pains, more consistent energy levels, and I think I’ll become faster for it. I’m simply making better choices. Furthermore I’m finding that I have a great deal of interest in health and wellness. A great inspiration to me over the past number of weeks has been the Mark’s Daily Apple (Mark Sisson’s blog; author of the Primal Blueprint). PB-living requires some compromise as an endurance athlete, but I think I can pull it off, or something similar.

I completely intend to keep this blog going, and it will continue to be about me, my training, my racing, and my experiences so that friends, family, and the occasional passer-by-turned-follower can see what I’m up to, and how my athletic “career” is coming along, but it will take on a different look, feel, and name. I will also be either converting one of my other blogs to fit the theme of health and wellness for the benefit of others, or I will create another brand entirely.

Stay tuned.

Lean and mean at 185 lbs. following a race (visting the Sparta Bicycle Museum) in early August, 2009. I’m even leaner than that after some big Ironman training weeks.

#557

2009-09-02T14:44:00.000-05:00

Until further notice, I will be known as #557.

August, 2009

2009-09-02T14:43:00.000-05:00

August was fun. I did some serious riding, which I enjoyed. Next time I need to find more training buddies though. Some of those rides get quite lonely out there alone. I sucked on a swim and I rocked on a swim. I got the 2.4-mile monkey off my back, and the 112-mile monkey as well.

I have also somehow managed to take a 12-mile run at an “easy” pace and still crank out 9:15 miles. A year ago anything over 10 miles was at the very best a 10-minute pace, and longer runs (15+) almost an 11-minute pace. Even though I haven’t run as much as I wanted to, I’m pretty fit right now. I wonder if I can reasonably maintain this, what my marathon pace is like. Probably going to run a half this fall and try to find out. Marathon next year for sure. Perhaps early.

Year to date:
Swim: 26:34:54.8 / 44.7 Mi
Bike: 130:01:23.6 / 2204.4 Mi
Run: 132:48:01 / 814.7 Mi

I think my bike legs improved this month. I did my longest ride ever, 112 miles without too much discomfort. I did my longest open water swim ever, 2.4 miles, without discomfort. I however failed to run as much as intended. A chunk out of my toe took a few miles away, and one difficult run in the heat set me back a few more.

Needs: Stay healthy. Work on confidence. Don’t gain weight. Remember to thank my wife for putting up with months of training and taper fits.

12 Days to Ironman Wisconsin

2009-08-31T14:42:00.000-05:00

My countdown frequency is ramping up. This is because it’s all I can think about, and writing about it helps with nerves, and mental organization. In 12 days and 16 hours I’ll be treading water waiting for the start of Ironman Wisconsin 2009. My heart rate now jumps sky-high whenever I think about it, and I’ve just about lost all composure regarding the matter, including some pretty significant emotions that broke out while watching the Ironman Louisville coverage online last night.

Yesterday marked my last significant workout, which was really fairly insignificant compared to several of the workouts I’ve done over the last few months. I rode 40+ miles at a tempo pace (in a wind) and did a 3-mile brick run. I also did my last long(ish) run of 12 miles on Saturday, which went stupidly easy, even at a 9:15 pace. Even 45-minute taper swims seem to have become trivial at this point.

Now I’m making a mental checklist of everything I need to start preparing, and I’m starting with building confidence. If anybody can point me in the direction of some materials or exercises (other than simple visualization) that I can utilize to build confidence, I think I could use them. I want to believe that I have the ability, and mindset to finish, but the potential negative outcomes continue to sneak in. How do I block these out over the next couple of weeks, and on race day? Or should I be using them in order to avoid them?

I’m also trying not to look past Ironman. I keep wanting to think about the stuff I’m going to do next year, but feel like this will take away from time I could be spending preparing for Ironman. Then there’s a host of other issues I need to prepare for, like bike maintenance, and locking down my attire, and nutrition plan.

17 Days to Ironman (Oh my god, it’s happening.)

2009-08-26T14:41:00.000-05:00

My son is home sick today with an ear infection and pink eye, so I took care of him this morning, and his mommy is home with him this afternoon. He’s a tough little shit, and always in good spirits. All I can think about was my missed swim because of this. I normally would have done it over lunch, but I had to get to the office to take care of some things I’ve fallen behind on. The missed swim has sent me into a whirlwind of emotions. If only I could be more like my little guy and stay even keel. If it’s not the taper, it’s the reality of it all setting in, perhaps because we’re arranging babysitting for the race check-in, athlete dinner, race meeting, expo, etc., and now I’m even planning meals and bike maintenance in the days leading up to the weekend. This is all getting very real, scary, and exciting. I’ve never been so excited in my entire life, except for the days anticipating the arrival of these little turds…