rest day.......Beth I hear you calling..........

Wed..hump day

Monday: hard functional fitness with "shuttle run" Jonathan. then I swam during Jennelle's swim team practice ( good tip to parents that want to train. get their kid on the swim team.

Tuesday: medium hard run for 1 hour as I was feeling a bit tired.

Today: Swam 2000 meters this morning with a 750 time trial in the pool to replicate the race this coming Sunday......worked during day an dthen just broke out the TT bike for day one of the year and did a brick....about 45 minute brick

upcoming race this week: Albany triathlon

check out this great video about our proposed law being discussed ( I roll em slowly)

happy Easter

Well today will be a modified workout due to Easter...oh I might squeeze in swim or ride later today....Yesterday got in about 6 hours of training. started with the 1 hour functional fitness training at the training studio that was a mix of core and weights and cardio and then went up to Mt. Bachelor and skied for about 3 hours. We had a mix of sun and overcast weather with relatively decent snow. I telemarked while Mark snowboarded. I came home fueled up and then went for a 2 hour mountain bike ride. I rode up COD to Stormking and found a bunch of large down trees that will have to get cut up and moved or the trail re-routed. This will likely be a COTA project that I do trailwork for here and there and support as a member. I coss over on storm king and rode towards the river but found a few more down trees and some snow that was a bit much to cross so I headed back via the highway and ducked back into the river trail at Lava island. fitness felt great all day and I kept most of the day at an upper pace and feel solid today.

being 70 days out felling good, project for this week is harder early in the week and then a super mini taper for the race next weekend ( Albany Sprint triathlon), work on going over my ironman taper that I did in 2007 since it was so successful. I am also dabbling with looking at the zone diet but not sure i want to try something new this close to the race.

happy happy weekend

I ran my hour trail loop yesterday in 44 minutes...I was kind of stoked. I was planning on a speed workout thinking I could not keep up the pace and when I slowed down I would just jog back...but the speed kept up! very happy. so happy that for my Friday night cheat night I had ice cream.

Now off to a functional fitness class and then 3 hours of skiing and then 2 hours of biking....its going to be a good day!

Solid Wed. and rest Thursday

So Wed I was still a bit sore from the rest of the week but decided to end solid and ran for about 90 minutes before the KMA with Kyle and then put in a full effort. I was wiped at days end in a very good way. The nice thing is running for 7-9 miles now feels like a warmup as opposed to a medium distance run so that is encouraging. I also swam in my new trisuit from WebCyclery.com while it was very snug it swam well and will be good for the sprint triathlons coming up. For Ironman I will wear the full regular kit for comfort.

Yesterday I took a breather and took the full day off. I focused on some nutrition research and hit the sauna for about 40 minutes at the pool while Jennelle swam with the swim team. I will say it was refreshng in a zen kind of way but my only complaint is the picture here does not represent the people that tend to be in the sauna when I am there....they tend to be old retired men. What is up with that?

Sunny in Central Oregon

decided I like getting my butt kicked so signed up for the event above. Guess we will see if the KMA workouts are helping. likely my last big effort before the ironman taper in June. I did an extra 40 pullups after swimming today

huge weekend

ok so I actually had to do some man work this weekend in between my workouts moving trees and cutting firewood ( picture burly man outside a log cabin) Friday did a a functional fitness class that was only about 1 hour and then rested and ate crap Friday night for my cheat night. I find that by doing a cheat night now I cannot even eat that stuff anymore. I had about 10 girl scout cookies and was full. ( I used to eat a few boxes in one sitting).

Saturday got up and ran a 10k on mountain trails, sunny but cold, really good weather and felt awesome! then did 4 hours of tree limbs yee haw and hit then single speed mountain bike for about 1 hour doing intervals.

Sunday was going to bike and got the call from super Chuck to hit the back country skiing at 6 am instead so with a last minute change that I was not sure about since Spring conditions....hit the backside of Todd lake into a not so secret but epic stash and skied some sweeeeeet!!!!! SNOW . I actually hit a tree and thought that my left knee was torked but when I got home I returned a truck I borrowed across town and rode the bike home through town and the knee felt good so I was lucky..........this time.


77 days until IRONMAN!!!

Best New Product! ACTION WIPES!

This new product action wipes has solved some of my biggest problems, as you know from being a long time bike commuter( yes riding to work today as well, photos manana) is how to clean up at work. I used baby wipes but they did a C- job and now with Action Wipes its super easyto clean uo and be fresh when I get to work or after a mid day run or bike at the office over lunch. They are HUGE towels and clean you up with amazing tenacity. Also I like that they are so huge but pack down so small. They leave you fresh due to some magic herb ( ok I thinks its Eucalyptus) . I have a small pack in my desk at work and a bigger pack at home that I am planning on using for camping and cyclocross. Also they can be thrown in the washer and used again and again. I am still on the same first towel having used it at work and then after repeeted washings and uses still going strong so pretty green product. A+ product.

relax

so got to the pool to swim and realized the blue swim shorts i put in my bag at 6 am were running shorts....ok someone is telling me something...no swim. So I took the visits and hit the sauna and steam room instead. I felt like a mob guy with all the old men in there with me. rode the big fat cruiser home from the office for some active recovery bike time. I will take in the fixed gear in the morning.

active recovery is good.

going for a triple

today I will have Kyle yell at me for the third day in a row...well he does not yell, he actually whispers in my ear to do 10 more with a heavier weight or to raise the tempo in the run. three days at the training studio either breaks me down or builds me up. This week seems to be building me up and I feel really good. I will do a 1 hour run before the session today. yesterday i did a swim after the session and Monday I about passed out in the parking lot. I think i caught a whiff of the 24 hour flu and was a bit weak and Steph and i kicked ass on Monday and I felt worked for sure. T minus 19 days until the first triathlon of the season for me....ALBANY PAYBACK!!!!!

Training camp

So I was on vacation and made the best of it hauling a bike, swim gear and running gear and even some kettlebells and med balls with me.....

Here was the basic break down:

Sunday: 5 mile run and some plyometrics in a neighborhood.....all hills nothing flat.
Monday: 2 hour ride into the mountains near a prison work crew in the middle of nowehere
Tuesday: 1 hour swim followed by an hour of play in the Nautilus back yard ( see pics)
Wed: 12 mile run on mixed paved and dirt roads....all up and then all down
Thursday: Bike near a zen monastery out on the dikes near the Columbia river . I would have stopped in but they were closed for meditation that day.

Friday and Saturday complete rest and today doing three plus hours on the bike

One of the mascots at the secret training camp

SO the Nautilus world headquarters is in Vancouver Washington and they have a huge lot next to their building with a track, football, baseball and basketball. Great artificial turf and open to the public. While I have gripes with the company for other reasons I will use their free stuff any day. worked out here y running on the track and then found a soccer ball and did 100 yard laps on the football field kicking the ball and at each end would do push-ups or pull-ups on the goalposts, fun workout.

Double day

Spent the first part of the day....6 AM to 7:30 AM riding some single track efore breakfast near the house down to the river........



Then got out the single speed and rode out at Maston with Chris and Katy since it was not a "swim day".......trails were fast and buff.



Now off to secret training camp at my secret location....update with pics abnd details in a week...seeeeeee you THEN!!!!!

Great Pics by Dan the man

Dan Davis AKA " super cool TT nice guy" got some awards for some pics he took.....I had to share

ROCK ON with 93 days to go

And yes Jetpack....we are shaved for cycling season....fortunately for me This is the norm is the athlete world of Bend since everyone here is either a pro triathlete, ex tour de France cyclist or a trainer of such...I am not sure what else people do in Bend.....The economy may slow but Bend will be in Shape.



did the workout as prescribed other than I think my 100 repeats were at 90%

SWIM 0:45

WARM UP

3 sets of (100 Swim - 100 Kick - 100 Pull) - continuous

MAIN SET

10 x 100 @60-65% w/10 sec rest

odds: choice, evens: freestyle

COOL DOWN

400 Pull - concentrate on holding proper form

ROCK ON FOR A WEEK OF SECRET TRAINING!!!!!!

Swim/run

Had a great mid day break from work. Went to Juniper and swam laps for about 40 minutes and then transitioned right into a 10k. while the time for the 10k was not record pace by any means not bad for a double workout after a brutal Kyle workout last night and still being a bit fatigued. What a great sunny day!!!! felt like Summer!

Next week is super secret training camp.......details to come so I guess not that secret eh?

I am back

4 days of ZERO activity. I must say taking 4 days off with no working out at all takes a toll on you. I got sick but not really sick enough to keep from doing work or chores but really did not want to workout. Likely this was a good thing as I had a few hard weeks and body was telling me to rest. I finally felt like myself today and went for an hour run at lunch and felt great. The weather was sunny and warm and I shed my hat and jacket after mile 1. listened to another great episode of the Brettster at Zen tri I started a series I will post later with a new product that I am beta testing and I think you will be stoked.....stay tuned.

I came home and got on the rollers for another 20 minutes just to round out the day. I did not want to jump in too hard after being sick so a great day at a very moderate pace. ( Bruce..I was taking it eaaassssyyyyyy......)

feels good to be back in the saddle

sick

Started feeling sick Friday and decided taking the weekend off to recoup. looking back over the years of training this seems to happen but as long as not on race day not a big deal. fitness never seems to get lost in just a week. so Playing it smart and relaxing this weekend with a minor sore throat. I guess I will go be productive elsewhere.......with the help of a lot of java.


OH yeah my new tri suit from my team WebCylery.com is on ts way and should be here in a few weeks......sweeeet!

big day

solid day at work and needed a release so went to the KMA workout 90 minutes early and hit the trail run at easy pace for a solid 60 minutes. a little cold for shorts but I mustered through ok in the the trees away from the wind...felt great going easy. I actually had not really gone easy in a while so it was a nice change of pace. got back to the studio and did 30 minutes on the spin bike and then a full 60 minute workout with Kyle....always hard and always good. I am evolving into this season of racing!

Lexie

today I did a workout i will call "lexie" we put down our dog lexie last Friday and it was harder than I had thought it would be. She was 13 years old and the time had come. She was the pet I had the longest. I got her as a puppy and she was a hardcore dog. She was the kind of dog that would go get the sheriff and bring him back to the ditch you were stuck in "lassie" style. great ol girl.


Lexie:

bike rollers no breaks or rests 30 minutes

wall ball 1o times with 20 lb. ball

run 1/2 mile

wall ball 10 more times

run another 1/2 mile

wall ball 10 more times

13 kettle bell swings

better day

1o mile run followed by a 30 minute spin on the rollers...much better day, the weather was chilly but I had the right clothes today and felt good. read an article in runnersworld that said wine is good for you so when i got home had two glasses of wine.

also read an article about core strength with Lolo Jones and found that I was alredy doing most of that with kyle so that was good because she does have a nice core.

so Monday will be a core training at kyles studio and then swimming in the evening....see Mondays can be good its all perspective..........

long day

It was one pf those training days that although i was excited to get out there and train as the sun was up and the sky was blue....all geared up for a 3 hour ride....food in the pockets...water bottled filled and then a breeze.....then a bluster. I had wind in my face ....Why is it that in Central Oregon it seems to blow sometimes in every direction? I had a 4 hour headwind today. 3 hours on the bike and 1 hour of running into the wind....I almost walked the last 2 miles home but the ipod playlist kicked in with "Eye of the tiger".....you cannot stop when that song comes on. I remember miles 20-about 22 during the Ironman Canada race where a guy had the song repeating over and over on some big speakers in his front yard.

I need a beer and a rest now since tomorrow is planned as:

RUN 1:40

and then....

BIKE 0:50

Right after your run, either indoors or out on the road (be careful if it's chilly outside -- stay indoors!). Hold your intensity between 60-70%, and maintain a cadence of 85-90rpm. Stay in your small chain ring to reduce stress and improve your recovery.

Big day Saturday manana

So I am rested as today was a rest day and Sat is a big one...almost 4 hours.....here is the plan so check the blog Sat. night for photos and story.......I needed the rest day too. I was a little sore and a little fatigued from the week so good call on the plan.....got to stick to since only 107 days left until the big day




Saturday

BIKE 2:50

It's difficult to develop an indoor cycling workout that approaches three hours in length without stetching the bounds of your sanity! Go ahead and perform this ride outdoors if possible, and follow this slightly reduced duration ride if you're stuck indoors. The increased efficiency when riding on a trainer will make up for the reduced "saddle time".

WARM UP

20:00 Gearing Pyramid:

-- 3:00 getting to 50%, 4:00 up to 60%, 5:00 @60-70%, 8:00 @70%

DRILLS

These ILT drills are an excellent mechanism for balancing your pedal stroke -- I do them regularly, and it's really helped me get my cycling "feel" back quickly. Even if you're riding outside these days (a good idea), you should take some time before or after your ride to include this drill.

3 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)

MAIN SET -- BIG TARGET!

2 x (11.2 miles / 18km / 33:00) @75% w/3:00 recovery @75% intensity

-- hold your HR under 75% and hold a cadence of 88-92 rpm throughout

-- straight into:

2 x (6.2 miles / 10km / 17:30) @80% w/2:30 recovery @60-70% in between

COOL DOWN

Continue spinning for at least 20:00 @60-70% -- you're deriving some

aerobic benefit as long as you're above 60% -- then bring your HR

back under 60% before finishing. Hold your cadence at 90+ rpm

throughout, though you can bring it under 85rpm for the final few minutes.

RUN 0:40

This is a steady aerobic effort to finish off your day -- do a quick transition after your ride and get on the run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50% before stopping.

training is going to eleven!!!!

After three days of training at Kyles studio I am ready for one more day and then FRIDAY HE RESTED!!!!!!!! What a great week...we have turned it up to 11 baby!!!!!

ironman dude

make your own superhero triathlete here

I tried to make the outfit look like a hero version of a WebCyclery jersey with arm warmers

Polar plunge

between workouts I was able to do some good. With help from folks at work I raised enough money to enter the Polar Plunge to give money to the Special Olympics. All fun for a good cause!