Friday, December 29, 2006

good snow day near Tumalo

off season cross training...good day of skiing some trees about 15 minutes from my house, heading to Utah in about 2 weeks so need to get in a bunch of days

back in the game

Wow what a difference to feel human again. I hate getting sick. Last night it the bike trainer in the new home gym for about 45 minutes. Wife said it was a little loud ( using the magnetic trainer and reverberating sound off the wood floors) I need to try Robs cyclops liquid trainer and see if really that much quieter and if so may need to invest in one.

Went to the pool this morning at 5:45 and swam about 20 minutes. still feel a bit sluggish in the pool though. I am rally looking forward to seeing the dartfish analysis to help me out and start a more structured swim workout. At that hour in the pool was a swim team, a early morning group but still 3 empty lanes so that was something to note as I may do the workouts in the morning and then go to work to fit them in.......we shall see.

Wednesday, December 27, 2006


I am not a surfer ( live in the mountains) but seem to know a lot of surfers here that ski in the winter and surf in the summer. I came across this documentary and watched it today...Very Good, a documentary that is well done and tells some history, shows some personality and shows the struggles of athletes trying to attain the impossible ( sound familiar?) i would Say this would be a great film o watch on the trainer this winter. Highly recommend.

elf time


Well I have finally broken the 2 week long illness. Over the holiday back country skied twice, ice skated with my daughter and went dog sledding ( all to be seen on Youtube later today and posted here!!!

Got a great back country skiing backpack for Christmas to help with the uphill/downhill workouts and I think I may even get to use my workout room today as feeling well.

Saturday, December 23, 2006

Dart fish part one

After almost 2 weeks of not working out due to this crud I got in the pool and did part one of the dartfish analysis yesterday morning. The best part was after a few laps of being filmed Bruce turns to me and says " you may want to wipe the snot off your face now.....I was congested. I do not think that will affect my form though and felt like I was swimming like I normally do. She had a digital video camera on a stick that she put underwater that had another lens underwater and she would walk along the edge of the pool as we swam and would get a side view of us swimming and entire lap, she then did a front shot, a back shot and overhead shot....pretty much got us covered. The real key is the post edit and analysis. Should be about a week and then I will try and get some posted here. She said we had some stuff to work on and that she would show us in the video and then do a follow up lesson. Having only been swimming for 1 year I bet I have TON to work on. But anything that will help me over the 2.4 mile swim is priceless.

Wednesday, December 20, 2006


still at the tail end of feeling crunky funky. I guess the doc said the best thing was to lay low so I am doing what I am told because holidays are coming up with time off and I really want to go skiing a bunch. Doing the dartfish video on Friday it looks like so I will ask her for some raw footage as well to post here. We are thinking of doing a few laps regular and then a few with the wetsuit on as they may have different issues??? We shall see. Got the treadmill ( a pro form that folds up so does not really take much space...garage sale $20 for a $1500 treadmill :) ) and it looks great. I am ready to use the damn gym if I would just feel better......

Friday, December 15, 2006

new Home gym space

Pretty much done other than running some cables in the wall and getting the treadmill in from the garage. The wood turned out great and the television is a big addition, I went big so if we ever want to use it in a bedroom or as a second tele sometime.... Just got 13 inched of snow in the mountains here so even though I like to ride in the snow not for hours so will bring the spin bike in too. Still a little under the weather. Actually stayed home from work today which is the first time I have done that in about three years but need to get healthy as I have things to do...

Wednesday, December 13, 2006

under the weather and in the weather

So I rode the bike in to work this morning in the weather, a little warm and raining the while way. stayed dry with my trusty fender that clamps on my seat post and my nice CRAFT rain jacket, a wise investment. So stayed warm and dry. But a little sore throat and a little tired. been a crud running around the office so taking it easy. Got the Gym started last night, put up the new flat screen to watch FIT TV on while I spin or do weights. I should finish putting it together tonight and will post pics.

Monday, December 11, 2006

great weekend

Jennelle had her first running race on Sat during the Christmas parade and she had a blast. They gave them numbers and everything which really made her fell like it was real...well I guess 4 city blocks is real to a 5 year old. She was middle of the pack and started with a smile and ended with a smile so I was all smiles. They gave them a water bottle at the end and some hot chocolate. great day.

Then Rob and I went to Hoo doo to ski. I have lived here for about 13 years and never skied there because I live so close to Mt. bachelor it really never made sense but we decided to try it. It was fun, smaller mountain but no lift lines and good amenities.

Here are also some shots from some early morning climbing of Bachelor from a week ago or so.

Friday, December 08, 2006


Lets see...hmmmmmm? Friday, end of the week but I hit it well, Lifted weights this morning, rode my bike to work,went to the pool and swam at lunch and then I will ride home......its been a good day.

This weekend I think a day off on Saturday as my daughter runs in a kids race with Santa ( the real one!!!!!) and then Sunday going skiing. I will try and do a video and see if I can imbed it here as a test.

Thursday, December 07, 2006

Milk, it does a body good

I have been loving these little portable chocolate milks. They are organic and need zero refigeration so awesome for the gym bag and cheap at Costco by the case. Tons of stories and reports about chocolate milk being IT for a postworkout drink. I took one on my bike ride the other day in a jersey pocket even then when it was empty flattened it and threw it away later. Good stuff

Wednesday, December 06, 2006

New mags finnally arrived for my new subscription

i opted for a subscription when I paid for IM Canada at a reduced rate...I figured whats another $30 after spending $600 to enter a stinking race......I will let you know if any article hits my fancy.

Took The ferrari out

Well the Ferrari of bikes, the roads were clear and the weather was sunny and warm ( relative;y speaking for Winter as it was about 40 degrees out) Bruce conned me into going which was not real hard. We spun at conversation pace for about 1 hour and 44 minutes. My HR was about 130-150 most of the time, a pace i felt i could ride forever in. I had been riding the cyclocross bike with the beefy studded tires so to take the fast bike with the skinny tires was like a dream. There is still some crap on the road from sanding for snow but the tires on there are my tires from last season so no worries. I does help to be sponsored by a bike shop for replacing tires etc every year.

Took out the last of the carpet staples this morning as the crew arrives this morning to install the wood floors and the new Home gym will take shape. Should be up and running in 1 week, Free weights, bike spinning, treadmill, flat screen TV. All in the comfort of my home. a much better use of an office that we never used.

Tuesday, December 05, 2006


Ok i am throwing down the big money and getting a swim analisys in a few weeks here in town. found a girl who does this through a program called dartfish. It is underwater and on top and does analisys of your stroke and becomes an audio visual training tool. i always think I am doing the right thing but I am visual and cannot see what i am doing so this should really help me. Being a newer swimmer i hope can fix some behinner errors that I am sure I am making. Bruce who is training for Exterra is doing it with me as with the core training we start in January with a coach. This stuff is expensive!!! I am jeoulos of all my buddys that are the race athlete tea that get all this stuff for free, If anything I think the programs keep you invested in what you are doing. I will see if I can get part of the swim video on YOUTUBE and post here?? Even though it is the middle of Winter Bruce and I are going cycling today as it is sunny and the roads are clear: ( above freezing).

Wood floors go in tomorrow and the home gym starts to take shape....Excited.

Sunday, December 03, 2006

Training Rocky Style

I trained today buy dragging a Christmas tree through three feet of snow over a hill and though the woods. But then when I got to the tailgate party I drank a lot of hot Toddy so I guess I evened out. working on pulling staples out of the floor after pulling the carpet. we are putting wood floors in a few more rooms ( our main room has it) and changing the den to a full time gym....ohhhhhhh I am excited. going out this week to pick out a flat screen TV for the workout room.

Thursday, November 30, 2006

good stuff

You know when i get up at 5 sucks, I am tired even after going to bed early....but then after a cup of coffee it sucks less, then I drove to the mountain to ski this morning and it was 19 degrees out and windy and nobody wanted to join me this morning and it sucked again....but I slipped on the ipod listened to a great episode of Simply Stu on my climb up the mountain and it sucked less. I got to the top and took the skins off my skis and it was JOY!!!!! skiing at 6 in the morning with a headlamp on a workday...a "mini adventure"...I LOVE IT!!!!!! Damn all those fools who do not live life to the fullest. The rest of the day O felt like I cheated,,,,SWEETNESS!!!!!

pic above is near my brothers house in Utah, he took it at 6 am on his dawn partol...we think alike....We skied that peak in the distance last year..headed back in Jan.

Tuesday, November 28, 2006


I got all suited up to take the bike out in 4 inches if fresh Snow....Stoked.....It was dark, it was clod, it was snowy....then my wife says she is sick today so I need to take the car so I can take munchkin to school...Damn...I WANTED TO SUFFER!!!!!!!!

Monday, November 27, 2006


I love the white stuff...and I am not talking Wonder bread!!!! I am all set to head out on another adventure filled commute to work on my cyclocross bike with studded snow tires....In case you never saw it I will post some pics of the bike and my commute tomorrow.

Sunday, November 26, 2006


Great weekend with the family, got in one run and a workout that consisted of treadmill, stairclimber and freeweights and my little brothers job place ( Sheriff dept.) then proceeded to eat and drink and be merry. Did not sweat it as it is a holiday and back on course Monday. This morning went up the cindercone climb on the backcountry skis ( although not really backcountry today as in a ski resort area but little thin to ski in the trees yet) with Marsha, Chuck, rob and I. Did 3 laps, I am not sure of the gain but I think all together maybe about 1500 feet???. Good snow. Hit the pool manana.

Happy Thanksgiving to all

Wednesday, November 22, 2006

off and running

I have an excel spreadsheet that is a copy of the joe Friel workout plan for the year and I plan on sticking to it, My goal is to keep it up to date. I am also emailing my workout plan for each week to my three or four local training partners who will keep me on task so if I am supposed to go slow they will remind me and if I am supposed to go hard the will remind get the idea. I would post it on here but need to figure out how. Today I will swim and do weights before heading over the pass for Thanksgiving. Have a great holiday all.

Saturday, November 18, 2006

and end to a great day

So we went up and climbed about 1000 feet of vertical, no wind, sun was coming up...but snow was a little firm. No complaints since it was the first turns of the season. Got to the top of Red chair and decided the run with the best coverage was on Thunderbird. This is usually a run I avoid as most tourists are here and I stick to the back areas. But the mountain had not opened for opening day yet so a nicely groomed firm snow. The turns were nice. I realized ( and so did Rob ) t hat the running must have helped the ski fitness as no Quad burn. A nice way to start the day.

Off to work and sat behind the ol lap top for hours ( a peek into ) here and there. Went off to the pool and swam for only 500 meters as I had to run an errand as well but figured some quality drill practice was better than skipping it.

That night we had a our friend Stephanie come over with her son Ryder( wife and son of training partner Rob) to watch the munchkin as my wife Isis and I went out for a drink and then to a social gathering at the public library.....what?? How boring???? I am on the Bend advisory board and have been for 7 years and when I think library I think worlds of possibilities and information. When I could not swim last year it WAs the first place I went to find books video and drool over bikes in triathlete magazine so the world of the library has always been a very cool place to me.

So we get to the invitation only event for a book reveal where the library reveals a book for a program called "a novel idea" where the purchase like 500 book copies of the same book so everyone can read the same book at the same time and then discus it and they usually have the author come and do a reading an discus it. Kind of the Oprah book club on a local level. The book in the past have not really grabbed my interest but I will likely read them in future. So we all had a few gin and tonics and I had a gin on the rocks,,,,,,,I am telling you a rocking library!!!! ( they only serve alcohol at these events but nice eh???..................

the book was revealed........"BOWERMAN" By Kenny Moore. WOW!!!!! a book about the co-founder of NIKE??? Written by Olympic marathon runner KENNY MOORE???? And he is here to talk to tonight??? Holy smokes...right up my alley!!!! This is awesome. I do get a little excited about books. So then there is this raffle and they were giving away a bottle of wine, some hand made soaps and 5 autographed books.

I WON WON WON...I actually won something. I got the last book and had the author sign cool. I chatted with him about racing in the marathon in Mexico city and had told him I had trained for my marathon there as half my family lives in Mexico city. I asked if it was harder racing a marathon in Mexico city ( training wise...) and he looked at me and said..." oh...lots and lots of acclamatization and conditioning" and you could see the look on his face go back to the time and say "it was hard"

so I may not have been eligible for a new BMC bike in the raceathlete contest as I am racing IM Canada and not Wisconsin but I got a book. I bet the BMC bike is not even signed by the makers so there....but if anyone would like to trade the book for the bike please email me and we can talk about it :)

Friday, November 17, 2006

first ski

It is 5 am in the morning and sipping my espresso waiting for Rob to show up and we are going skiing this morning before work for a few runs...first ski of the season. All of the skiing we do is back country telemark so there is a workout there to climb up the hill first. great cross training.

temp is 20 and about 20 inches of snow ( not much) so we will go and poach at Mt. Bachelor on a run this morning.

plan for cross training this season is one ski mid week, one big one on Sunday and then swimm 3 times during week, bike commute to work and run 3 times a week. Well there will be more structure to it than that but you get the idea...we aint putting on no Winter weight!!!

Wednesday, November 15, 2006

winter pic

kind of crusty cell phone pic but thats was all I had. Bruce with his new styling Italian winter riding jacket!!!!!!

Tuesday, November 14, 2006


Super sweet 20 mile Mountain bike ride in 12 miles of snow trails,,,last big MTB of the season at least near my house. Put the studded cylocross tires on the bike and off to work I went in the snow, in the dark....ADVENTURE!!!!!!, swam this morning at 6 am that was kind of nice I may do that more as does not conflict with anything and pool felt good that early. Working on my year long training plan via the Joe Friel bible

Sunday, November 12, 2006

going to try and get one last big mountain bike ride in today with some friends as the snow is coming any day. We drove up to the ski area ( 15 minutes away) and they had 4 inches so could be anyday, looked out the window this morning and no white so trails shoud be good nearby so hope to get in a few hours today Posted by Picasa

shaved my beard into my "mad trucker" look for Hallowen but alas have shaved it all off because it scared the Fedex guy Posted by Picasa

here is a lake ( Doris lake) that we hikes up to to do open water swimming, great spot to do it, crytsal clear then after you can play Huck Finn Posted by Picasa

Tuesday, October 31, 2006

daylight savings

so I get off work and head over to the hotel and grab my bike and I am off.....20 minutes later I am out in some random neighborhood and it is dark,,,,,,,,oh yeah time change, crap I do nothave a light so I high tail it back and try not to get hit. I had my new yellow bright craft jacket so at least hi-vis but wish I had my lights. I get back to the hotel and swap to running shoes and then go run a brick for another 30 minutes. good workout. back home today.

Sunday, October 29, 2006

back to Portland

ok week for workouts but still do not have my super training plan in place I will work on that during me next roadtrip to Portland today. Taking my bike to get a few spins in. too bad the hotel has a pool that would be impossible to do laps in :( , Ran about 8 miles yesterday to go pick up a rental car for work. started out and it was 36 degrees but warmed up fast. then did about 800 meters in the 50m pool. I sure have not swum enough, felt tired. Need to get back into my mid day swim routine. So off to Portland and another hotel. At least it is a nice hotel and internet not a problem. I feel for my buddy jetpack having to do it every other week for a solid week ( he is a pilot. Of course with my skydiving background I seem to get along well with pilots. here is his website:

So got some new winter gloves and jacket from Craft for commuting to work all winter. The colder the better. This time I will not forget my charger for my cell phone and take some pics on the trip.

so this is part two, i ran in the hotel gym on the treadmill since it was dark last night and I forgot part of my light system ( Jetpack how do you do it?????? Hotel gyms are a joke!!!)

so tonight plan on a brick long bike/run, brough the cyclocross bike and will get in a few hours tonight after work,

Monday, October 23, 2006

running in Portland

so I have two runs now in Portland and I must say I pack like a girl when I travel. I have my running gear, my swimming gear, my bike ( brought the fixed gear for a morning ride) and all my work stuff and dress clothes...yikes!!!!!!!

Sunday, October 22, 2006


Back to Portland for work for 4 days so taking the roadbike and some running shoes and the swim kit. The key to roadtrip is to watch what crappy food you eat and use the time noemally spent with family to get in some extra hours. I will take some pics on the roadtrip and post. this morning ( Sunday ) before I head up I am going to go get a run in this morning....I am all caught up on my podcasts so guess just music this am. I need to download some MTX, a punk bank that sounds good, I metthe singer yesterday at a book reading ( he wrote KING DORK) and he sang a few songs on the acoustic that were great. I think I will take the gutair with me to practice as well.

Thursday, October 19, 2006

day down

working from home today, a little head cold so listening to jetpack and brett and Stu on the home laptop speakers while working on my work laptop and sucking in the NUUN. Sucks but I am being smart and resting.....

Tuesday, October 17, 2006

mini work roadtrip

had to go to Portland for a meeting so took the roadbike up and stopped in Hood River and rode about 20 odd miles before the meeting on a nice locals loop in the Gorge. Up through the Hatfield state park over to Mosier and up to Marsh cut off. Nice spin with Steve.

Monday, October 16, 2006


Finally started to rain after months here. The trails needed it as it was getting really dusty. So lifted weights this morning for the first time in 6 months for the winter strength training and will swim an easy 30 minutes at lunch and then I am off to Portland for work for a day. I am headed up there for a day or two every week for the next 4 weeks. Dropped by Bend bike and sport to see if they had any swim stuff on sale as they go into winter ski mode and they had swim shorts and goggles for 50% off and had my size so SCORE!!

Sunday, October 15, 2006

cross train

What a great spot to swim. The 3 mile hike to Doris lake was really nice, in the Wilderness and then did a 1/2 mile swim in the lake with Joe who also brought his wetsuit. The water was prett cold but with the suit I got used to it. The water was crystal clear and the middle of the lake was about 50 feet deep ( according to joe is is Mr. Scuba and would know). Plan on a bike ride today and then operation Penticton needs a structured plan.

Friday, October 13, 2006

Fall and winter training

Now my post rest marathon 2 week grace period has ended so.............this lunch hour a short run. this weekend going for a family hike with friends to a high mountain lake and taking the wetsuit for a swim. Then Sunday likely a long ride early in the morning. Also just got some new skis on Order for some great backcountry winter adventures in the hills. ( BD Havoc telemark setup FYI). Order of business this week is to get started on the swim training. looking into the video analisys and coaching this winter.

Doris lake: 1/2 mile swim on Sat elevation 5302

Monday, October 09, 2006


Fall is here and trying to find the balance to get through the winter by not overtraining and not getting those winter pounds on. Still in my 2 weeks of post marathon rest. I have been riding the bike to work and went on a nice 2 hour mountain bike ride yesterday with Rob and Bruce at conversation pace through the woods. Short term gameplan is to spend winter doing swim technique ( looking at getting some video analysis, and lots of base, January and Febuary going to work on Core by doing a workout once a week with a trainer. Bruce working for Exterra nationals at about the same time frame will have a similar schedule so that should help. Rob will be a good source of base training as he will ride anytime.

I will try and update the blog about 2-3 times a week as we work towards IM Canada in August of 2007.

Monday, October 02, 2006

Portland Marathon

well, cut off 1/2 hour off my time from last year by finishing in 4 hours and 16 minutes. I tried to stay in front of the 4 hour and 15 minute pace runner for the whole race but he caught me at the end and he was a minute off because I finished in front of him but alas 4:16. pretty happy with my pace. stayed even the whole race and sub 10 minute miles the whole time so that was good. My wife isis had a bad day and did not qualify for Boston as planned and we all have bad race days, my younger brother finished his 1st marathon and I was proud of him. he took awhile but he never thought of quitting.

ok long bike....check

marathon....done two check

swim 2.4 miles........almost check

I guess I am headed the right way for IM Canada......

Saturday, September 23, 2006

busy busy busy

been to canada twice and to LA for a Disney half marathon.....need rest,,,,,,next week Portland marathon.....will try and get with you all and set up training plan for 2007 IM Canada!!!!

Thursday, August 31, 2006

signed up for 2007

Well its official I am signed up for Ironman 2007......a few highlights more to follow

Sunday, August 20, 2006

off to put my money where my mouth is...

headed to Penticton Canada in 4 days to see Ironman in person and sign up for the 2007 race. My commitment starts when that credit card slips across the table. Trip pics and event pics to come.......

meanwhile still have the disneyland 1/2 marathon in 3 weeks and then the Portland marathon on Oct 1st.....then I start drinking lots of beer and filling out ( not really)

pic near Broken top after a mountain climb last weekend

Monday, July 10, 2006

Seattle Vashon Island race Exterra off road triathlon

I must say this race was fun.....Ocean Swim during Orca Mating season, Mountain ride through forested single track and a great trail run.....800 m swim, about 12 mile ride and 6 k run, Bruce came in second and I got 9th......typical..I swim SLOWWWWW and bike pretty decent and run like I have a stick stuck somewhere but manage to only be passed by two people. ended up MOP ( middle of pack) over all so that is cool by me. If there were more of these I would do them. They seem to be just too spread out geography wise.

all in all it felt like a normal sport level mountain bike race with a short warmup swim and a short kill your legs run to wrapup...more mountain bike race than triathlon. my cup of tea but too short for my goal of ironman 2007 in Canada,,,I have the days off to go and watch the 2006 race and then sign up the next day for 2007 .

the whole field for this statewide race was only 73....pretty sad turnout, I see more at a Portland cyclocross race in the muddy winter.....wish there had been more.

RIDER down!!!! They marked this hidden stump end for the race but not for the pre ride and Bruce took a winger!!!! Posted by Picasa

FAST!!!!!!!! Posted by Picasa

The turner with Raineer in the backdrop but too much smog Posted by Picasa