Rolling with Recovery

It's been a very pleasant recovery since IMUSA with several swims, bikes & runs all aerobic. The body & mind are rested and charged for the upcoming Kona prep. Yesterday I was in the lab for a fuel test which identified some very insightful items with respect to my fat oxidation. It was an interesting protocol measuring blood lactate levels in addition to carbohydrate and fat utilization.

If you are looking for a bit of inspiration for your next race, check out this brief video featuring Rick & Dick Hoyt. http://www.godtube.com/view_video.php?viewkey=8cf08faca5dd9ea45513.

Boulder is heating up with temps soaring to the upper 90s...gotta love summer!

Keep it smooth...

IMUSA - Post Race

If you were following the race on-line then you know it was a rather wet day in Lake Placid with lots of rain. At times if felt more like a swim-swim-swim than a swim-bike-run. The spectators, volunteers and race organizers were fantastic though in making this one of my favorite IM events. I absolutely dig the course and race atmosphere created in Lake Placid and surrounding villages. How can you not like a venue that once played host to the Winter Olympics and the famed Miracle on Ice?!?

By the numbers: swim - 53:50, bike - 5:15, run - 3:12 (12th overall in 9:25)

Swim: IMUSA is known for its favorable swim with smooth water and a buoy line which runs the entire course limiting one's need for sighting. My goal was to swim sub 54:00. I lined myself up and was focused on an aggressive start to secure a good draft. Putting my head down as the cannon blasted there was the typical bumping and contact with other athletes. I soon found myself in a small group enjoying a very comfortable draft from a couple of bigger guys. I did not know with whom I was swimming until we hit the beach for our quick run around the dock before diving back in for the second loop. I noted I was in good company with Peter Vabrousek (Chech Republic), Dave Harju (Canada), Alison Fitch (Australia) and a couple of others. For the second loop I continued to enjoy the draft from these guys and kept things very comfortable & aerobic.

Negotiating a turn near the end of the first bike loop

Bike: I exited T1 alongside Peter Vabrousek & Sergio Marques. Shortly into the bike Dave Harju came flying by and took Peter with him. Sergio and I seemed both content in staying within our range as these two continued up the road. The hard rain made the 9k descent into Keene a bit sketchy at times with visibility and cornering. Sergio and I rode at a legal distance playing a little game of cat & mouse with me leading the descent into Keene. Sergio passed me as we made our left hand turn onto one of the flatter sections of the course. He looked at me and said, "f-ing cold". I smiled and was on some level enjoying the extreme conditions (kind of like when I was a kid reveling in a muddy soccer match). Through the first loop Sergio and I would continue to ride together and my focus was on fueling. My body was working hard to stay warm and ride steady. Towards the end of the out & back section on the course Mac Brown (USA) and another athlete came by and were riding strong. My buddy Pat Evoe (USA) was next to come by and he was riding strong. I made the decision to stay with Sergio as this trio rode hard up the long climbs back to Lake Placid. I went through a rough spot about halfway through the second loop as my legs began to fatigue. I stayed postive and continued to focus on my fueling even though I knew I was losing time to guys up the road.

Run: Exiting T2 I was not exactly sure what position I held as I was getting different feedback from people on the course. One thing I knew for sure though - I would have to uncork a strong run to get myself into the top 10! Within the first couple of miles my lower back and right IT band were super tight. My form felt very rough and I was unable to get into a fluid running form. I felt tight and more achy than usual for an IM marathon. Needless to say I defintely had a hitch in my giddyup. I was able to pass several guys who were in some trouble and after the first run loop found myself in 11th place. My pace really slowed during the second loop. I could tell Tim Snow (USA) was running well and would soon catch me. When he passed me shortly after the turnaround at mile 21 I used some positive self-talk and just tried to keep moving forward. With about three miles to go I passed an athlete from Belgium. He gave me some good words to continue working as you never know who might be hurting up the road and walking. Nearing the end of the marathon my body was shutting down and getting cold. I was so glad to get to that finish line and into the warmth of the medical tent!

My parents are rock stars for supporting me throughout the day in the pouring rain! I want to thank everyone who was cheering for me along the course and apologize for not giving back any love. I was simply trying to get my bum to the line! I am grateful for the gift of good health and really appreciated the emails, texts, good thoughts and prayers people were sending my way :) The support I have received from my sponsors has been top notch and I am stoked to have an opportunity make another trip to the big island for the Ford Ironman World Championship! At the moment I am enjoying my recovery in Michigan catching up with family & friends. I will get in one more race beofre Kona and hope to have that sorted within the next couple of weeks.

Keep it smooth...

IMUSA - Pre Race

Nestled in the Adriondack mountains IMUSA offers one of the most scenic venues for a race. The swim course takes place in Mirror Lake and the water is very clean! Both the bike and run course provide challening terrain to make for an honest day of racing. The weather has not been as cold as I expected with temps in the low 80s and lots of humidity. Several narly t-storms with wind and lightning rolled through today with isolated storms expected on race day. The pro race meeting was the typical scene with no big issues or drawn out discussions. Great to see some familiar faces and chat a bit. Things have been pretty low key for me as I hone my chi for Sunday!

Keep it smooth...

Mi casa while in Lake Placid - the staff rocks!

Dad giving his "You are an Ironman" pose

Lake Placid through Motown

The bags are packed and I'm ready to roll! Tomorrow I bounce out to the Motor City for a couple of days before heading over to Lake Placid for IMUSA on Sunday. I've heard this is a fantastic race and sweet venue with some honest hills. Looking forward to race week and catching up with some friends.

Keep it smooth...

Baseball, Hotdogs, Apple Pie & Boulder Beer Mile

Several of the athletes eagerly awaiting the official start

This past holiday weekend was filled with barbeques, friends, good times and the 3rd running of the Boulder Beer Mile. A field of nearly 20 athletes gathered at an undisclosed track in north Boulder for the event. For those not familiar with a Beer Mile, it requires both speed and the ability to drink. Each athlete drinks a beer followed by a quarter mile run around the track which is then repeated three times, thus four beers consumed during the swift one mile run. Despite an early charge by Josh, Pete maintained his dominace as reigning champion with a time of 6:42. On the women's side, Laura earned top spot on the podium, although there was some confusion on whether she should have been dq'd for not taking pentaly lap for puking. Full results and story can be found with Barry Siff's coverage of the event at Indside Triathlon.

One of the younger fans showing his support!

Top three men in the drink zone - Terry, Josh & Pete
Beer Mile...80's style
Men's podium - superfly Josh, Pete, Terry
Women's podium - Amber, Laura & Emily

Kurt sporting his famed 80's tri apparel - yes those are Oakley sunglasses!
Men's champion, Pete, enjoys the sweet taste of victory - Bud in a can!

The final big week of training has been great and I'm pumped to roll into my taper for IMUSA. From here forward the focus will be on doses of quality, recovery (resting, refueling, eating, etc.) and prepping the mind for a go at it in Lake Placid! Topped things off today soaking my legs in the creek and a massage on my balcony in the refreshing Rocky Mountain air.

Keep it smooth...

Lots of Laughs In Lubbock

Thursday morning I met up with the guys (Greg, Michael & Kurt) for our road trip down to Lubbock for the BSLT 70.3. As usual we were somewhat delayed with our departure, but soon enough had things stowed in Greg's massive F350 Super Duty diesel truck. He has a sweet system mounted in his truck to store five bikes and loads of gear...perfect for this journey south! The drive itself was quite entertaining with good chatter and plenty of chuckles. To avoid any incrimination I'll skip over the details of our road trip and fast forward to race day...

Race morning brought some unusually cool weather with lots of cloud cover and rain threatening. Instead of parking in the designated grass lots we opted to go with JZ's suggestion of parking our cars just outside the park and riding via the back route. This worked great with an easy spin down to transition. I taped a small flashlight to my helmet since I did not have my headlamp. After the standard routine of bodymarking & getting things sorted in transition I saw coach Z. We chatted briefly before I went about my business and completed a warm-up run. I was set to go and headed down to the beach...

The air was cool and a wetsuit would have felt kind of toasty, but it was a non-wetsuit swim for the pros. I decided to get in and use the time to warm-up in the water. After gathering us on the beach there was an invocation given by a local Native American. Moments later we were instructed to cross the timing mat and then, without any type of countdown, the horn blew. I still had my stinking goggles on my head! This is one of my favorite races, but I must admit this year's "swim start" was a freaking circus...instead of running straight ahead into the water the field ran along the shore line. I found myself running, dolphin diving, running, dolphin diving, running and finally swimming. At one point I heard a spectator shout, "C'mon it's a triathlon!". I concur and this start was comical. I like to run, but trying to run in shallow water with rocks, sticks, debris and who knows what did not make much sense to me. My friends in the following waves said everyone was laughing at us. Apparently all the other waves proceeded with this same backwards-ass start. I honestly had no idea of my positioning once we started swimming, but found my rhythm and seemed to be in the third chase pack. The swim layout was a bit different this year with a diagonal portion before hitting the back stretch and I was feeling pretty good in the water. Upon exiting the water I was not surprised to find myself in T1 alonside my friend AJ Johnson and a few others. It seems like AJ and I always come out of the water together and this race was no different despite the unorthodox start. Swim split - 27:27

With our bikes racked very close to the mount line I opted to put my cycling shoes on in transition. This was a good decision as I was able to make an aggressive move passing a few athletes who were working to get their feet in their shoes before we hit our first steep hill right out of T1. My focus was on fueling and making some contact with the guys up the road. Along the first out and back section my buddy Pat Evoe passed me and I knew I would have to work hard to stay with him. I made a go with it, but he was able to get a good gap on me. With the wind and rain it made for some cautious riding on the technical downhills and I found myself not hydrating as much as I planned. Through a few out & back sections I noted I was closing on a couple of guys, but losing time to many. Bike split - 2:26

AJ caught me just outside T2 and once on my legs after a swift transition I was able to get out just ahead of him in 11th place. My legs felt pretty good early in the run, but around mile 2-2.5 I began to cramp a bit. I've experienced this before and was confident I could manage things and still maintain a decent pace. I knew there were guys up the road who might be within range. I was getting good feedback on the course of my position and simply focused on maintaining a good turnover and fueling through the aid stations. Nearing the run turnaround out in the "Energy Lab II" I found myself in 10th position with Brent Poulson (Canada) and Pat in 9th & 8th respectively. My legs seemed to be feeling better as the run progressed and I noted I was closing the gap on these two. I passed Brent just inside the park and continued to work. With no sun looming over us the conditions were pretty decent for the half marathon. At about the 11 mile mark I caught Pat and we exchanged some words of encouragement. I finished the day with a 1:17 run and overall time of 4:14. Not blistering, but a solid day as I look towards IMUSA in three weeks!

One of my favorite things about BSLT 70.3 is the fact they pretty much give away IVs. It was quite apparent I was dehydrated as it took them four sticks to finally find a good vein that wasn't "collapsed". After getting a good drip I enjoyed watching many of my friends come across the line. Boulder was well-represented at this event and a huge congrats to all on their races! I really appreciated the words of encouragement from Coach Z and others along the race course.

Have a safe, healthy & happy holiday weekend!

Keep it smooth...

Summer Solstice

In many parts of the world, June 21st is a grand day of celebration with the summer solstice. I frequently remind my younger brother, "Dude, you'll never forget your wedding anniversary because it's always going to be your longest day of the year!" As a kid my summer days were filled with swim team, soccer camp, wicked sweet games of kick-the-can with friends, watermellon, blueberries, raspberries, strawberries, bomb pops, Tiger baseball games on the radio & cruising the neighborhood on my candy apply red Schwinn bike...flashforward twenty years and I'm still cruising on my bike, swimming a bunch, running a lot (just not after a soccer ball or throngs of neighborhood kids), eating schads of seasonal fruit & hanging with friends whenever possible.

This weekend presents a slew of races across the globe...Ironman Japan, Ironman France, Ironman Coeur d'Alene, Philadelphia Triathlon, Bear Lake Xterra, Des Moines/Hy-Vee World Cup and many more. Best of luck to all my friends who will be toeing the line this weekend!

May you enjoy a spendid summer solstice filled with laughter & good cheer!

Keep it smooth...

Brad

Tuesday Tango

An absolutely stellar day for training in the Rocky Mountains with loads of sunshine and endless blue skies! I jump started my day with a solid track session...the last few weeks I've met up with some friends for track, but today went solo and opted to run on an old school crushed gravel track near my house. Comfy two mile warm-up, drills then right into the main set of 10x1K. The allergies have kicked in the last couple of days and after draining mi nose I set about running these efforts smooth, fluid, controlled and consistent with a bit of snap. Easy jog home for cool down and breakfast #2. Next up on the training plan are some hill repeats. Should be fun to play in the mountains today. Fortunately, I have the opportunity for a little downtime between the track and bike session. I'm a huge advocate of spacing one's training whenever possible, although I know it can be quite the balancing act when working a nine-to-fiver! This evening I have a speaking engagement for a group of middle school students so the time between workouts will be put to good use!

Congrats to my friends who turned in some impressive results over the weekend...JZ taking 1st at Eagleman 70.3, Matt Reed's 5th place at the ITU World Championships secured three spots for the US men at the upcoming Olympics, teammates Alexis Smith & Erin Ford were top 10 at Alcatraz and Erin Kummer, Ryan Ignatz & Will Kelsay rocked it in the Alabama Xterra.

Enjoy your day!

Keep it smooth...

Safe Routes to School Rally

Last week I was invited to participate in the Safe Routes to School Rally which is a program encouraging kids to ride their bikes or walk to school. Fun times hamming it up with my sidekicks Bat Man & Rocky (school mascot) in front of over 500 K-5 kids on their last day of school!

Keep it smooth...

Summer Luvin'

Mother Nature has decided to turn up the heat a bit and we've been enjoying some stellar weather with temps in the low to mid 80s :) On a few recent rides and runs I've noted the arrival of Sprummer: purple, yellow, orange & white wildflowers dotting the landscape, green everywhere, rising creek waters and a couple of active bulls looking for a bit of summer love in the fields. This is perhpas my favorite time of year in Boulder with the warm days and cool nights...perfect training/sleeping weather. It's also a great time to take advantage of the snow melt from the mountains and soak tired legs in the creek post a long ride/run. It's darn cold but feels sooo good on the muscles...not so good on other parts.

Last night I had a presentation for a parent group and will be speaking to their middle and high school students over the next couple of weeks. It was engaging to share dialogue with the parents and answer their questions about guiding their teens to a healthy lifestyle. Every two years the federal government and many local counties, including Boulder, perform what is called the Youth Risk Behavior Survey (YRBS). The recent YRBS for Boulder indicated 1/5 teens are clinically depressed and admitted to intentionally harming themselves via cutting or burning. Quite disturbing and another indication of the need to provide today's youth with a healthy message for life.

My current training block has been great and I'm stoked for the upcoming BSLT 70.3 event in lovely Lubbock, TX. It promises to be an entertaining road trip with friends and exciting racing. This week is kind of chill as I'm getting some LT testing done at the Boulder Center for Sports Medicine. I always like the testing process and getting some firm data.

I'm hoping the Wings can earn another Stanley Cup with a win over the pesky Penguins tonight!

Thanks for checking in and keep it smooth...

BS

FL 70.3

Yeah, I know my hat is crooked. It was a great race weekend in Mickey Mouse land with a few extra family members and friends to take in the action.

Race morning brought typical Florida humidity with surprising cloud cover. Leaving the dry climate of Boulder it was actually kind of refreshing to be in the humidity...not my thoughts so much during the run...I had some solid training leading up to this race and my goals were simple: be aggressive, competitive and secure a Foster Grant Ironman 70.3 World Championship slot. Somewhere between the swim start and second loop of the run I think I forgot about my first two goals, but did manage to claim a slot for the November event in Clearwater.

Swim (30:14) - There were a couple of guys with whom I wanted to swim, but it seems I forgot to tell them. As we dove into the warm waters of lake Disney I found myself on someone's feet, but said feet seemed a bit too slow for my liking. Swimming around the athlete I sighted and saw nada. At this point I figured it was going to be another solo swim...and it was...until with about 400 meters to go the trio of Leanda Cave, Nina Kraft and Dede Griesbauer swiftly slipped past me. I simply swam with no intensity and felt flat in the water. Not the start I wanted and I was intent on working the bike in an effort to get myself in the mix.

Bike (2:23) - hurl...that's the sound of me puking...kidding aside I was looking to ride 2:15-2:20 range. Exiting Fort Wilderness and riding down World Drive (highway leading into the park) I had my eyes and mind set on making contact with whomever was riding ahead of me. Approaching the turnaround of this long out & back highway section I could tell I had a lot of work to do to bridge some major gaps. My fueling was on and I actually felt quite comfortable with the pace...in hindsight too comfy. Aside from a few out & back sections I found myself riding alone. I did successfully catch and pass a few of the guys who were out of the water ahead of me.

Run (1:20) - The FL 70.3 run course is flat and spectator-friendly with three loops. My legs did not feel all that great through the first loop, but I was gaining ground on the competition. The humidity was sinking it's teeth into athletes and on the backside of the second loop I saw an age grouper down and out at an aid station, most likely victim to heat stroke/exhaustion. Through the final two loops I actually started to feel stronger and the spectators were great with their encouragement. Crossing the line and seeing 4:17 on the race clock I was surprised to learn I had managed a top 10 placing. I was very grateful to get to the line though!

North America Sports did a fantastic job of running a well-organized and safe event in the heart of Disney Land. Congrats to Paul Amey and Leanda Cave on their wins. A big thanks to my family for enduring the humidity, rain and arse-crack race start (6:20am). I also want to thank Clark Archibald, member of Team Sport Beans/NTTC's club team, for saying hello before the race. I hope to meet more club team members at upcoming races.

Keep it smooth...

Racing, Speaking, The Cure Show & More

Looking at my calendar for the next two weeks things are going to be busy, busy & fun, fun! Next weekend I will be playing with Micky & Goofy at the Florida 70.3 in Orlando. It's been a few years since I've raced this event and I'm looking forward to it as several of my friends will also be toeing the line. A big congrats to my teammates Alexis Smith, Erin Ford and Kirk Nelson for their top 10 finishes at Wildflower and to Kim Dunker who took the win at the Turtle Crawl Triathlon.

On the speaking front, I have several talks at the local middle schools just in time as the school year comes to a close here in the Rocky Mountains. The Boulder Tri Babes have invited me to speak on race day nutrition which will be a lot of fun. I always enjoy sharing some of what I've learned over the years...things like how I used to eat PopTarts, packaged salmon and cottage cheese race morning before realizing it was not a such a good way to fuel my engine. I am super excited about partnering again with The Safe Routes to School Program (encourages kids to ride their bikes to school) which kicks off with a rally on 5/28.

Since moving to Boulder I have told myself I would get to a show at the outdoor music theater called Red Rocks. The past three summers have come and gone without said experience. Well, I am happy to say I will be taking in the Cure upon my return from Orlando. Should be loads of fun with good friends and good cheer :)

I must not forget a shout out to all the Pistons & Wings fans as both teams continue their play-off action this weekend.

If you are looking for a new read, check out This Voice In My Heart by Gilbert Tuhabonye. It is the INCREDIBLE true story of Gilbert's survival of genocide in Burundi. Gilbert is the head running coach of Gilbert's Gazelles in Austin. His perseverance, faith and courage is unbelievable!

Keep it smooth...

Wacky Weather & Weekend Races

Suffice it to say (whatever in the heck that cliche really means) this has been the coldest spring of my brief existence in Boulder. Saturday we experienced all four season within a six hour period - sun & warmth, wind, rain, snow and back to sun & warmth. Ah well, just have to roll with it :)

Boulder was well represented at both St. Anthony's Triathlon and USAT Duathlon Nationals. Matt Reed and Brooke Davidson took top honors in their respective divisions. Matt is firing on all cylinders at the moment and Brooke turned in a stellar performance with an impressive win in the women's elite amateur category. A bit further north in Richmond, VA, Matt Russell and Ryan Ignatz secured the bookends of the podium at the Elite Duathlon Nationals. Jimmy Archer and Billy Edwards both placed in the top 10. Nice work folks!

This coming weekend is another full day of racing with both the St. Croix Half IM and the Wildflower Long Course events taking place. Also on the ticket locally is the Tri 4 Your Cause event in Boulder. Best of luck to my teammates and friends for a fun-filled & strong day of racing!

A shout out for birthday cheer to my Mom, Dad, younger brother Brian and nephew Jack (the big #5) who all celebrate birthdays within the next week!!

Keep it smooth...

Shark Attack

Friday morning a triathlete was attacked by a great white shark 150 yards off the coast in San Diego while doing an open water swim with other athletes. I read about it on the internet and shortly after received an email from my friend Caroline who was swimming in the area when the attack occurred...yikes! From what I know shark attacks are quite rare and I'm thinking the shark mistook the athlete in his wetsuit for a sea lion or seal. Very sad indeed and another reminder of just how fortunate we are to have the gift of good health!

Meeting up with a few of the fellas for a trail run this morning and then watching the Wings take on the evil Avs...GO WINGS!

Good luck to my friends racing St. Anthony's this weekend ;)

Keep it smooth...

Recovery Week

I've been enjoying perhaps my best recovery week post the nine IM races I have completed with a few easy swims, one easy bike and a couple of hikes. Yesterday morning I ventured up the Chataqua Trail to the base of the 1st Flat Iron and watched the rock climbers do their thing. It was super cool and they make it look so easy! The pitch is quite steep and I heard reference to it being a 5.5 or 5.6, whatever that means. One guy went up solo sans any gear or rope...crazy...but he looked like Spiderman as he swiftly scaled up the face of the mountain and out of view. I plan on chatting with coach Z today about several things, including my upcoming race schedule. Coming into the season we talked about opening up the doors a bit and racing more, specifically with three IM events and ideally Kona being the third. I like both the courses at IMCDA and IMUSA and will toe the line at one of them. Sandwiched between the next two IM events will be a few 70.3's.

Stitches come out today :)

Keep it smooth...

April Snow Showers Bring...

a lot of chuckles. Upon returning from the mid to upper 90 degree heat of Tempe I find myself in the midst of a snow storm. All I could do was laugh. My recovery is going very well and the legs are feeling dandy. I was back on the speaking tour with three engagements at the University of Colorado yesterday. My typical audience in recent weeks has been classrooms full of hormone-crazed middle and high schoolers, so it was refreshing to address the CU students.

I am enjoying the downtime with a couple of easy swims which are therapuetic more than anything else. Best wishes to JZ & Matt on securing their Olympic spots this weekend in Alabama...go get 'em!

Keep it smooth...

IMAZ Race Report

Race week highlights - Monday swimming in a snowstorm in Boulder, Thursday getting stitches in my finger, Saturday sorting minor mechanical issue and Sunday racing IMAZ in some dawg gone warm and windy weather.

While I did not completely tank my race it was not the performance I wanted.

I came into this race with a goal of maintaining contact with guys throughout the swim and bike to put me in position for a strong marathon. For the swim I positioned myself towards the inside and found myself swimming with the second main chase pack. The pace was comfortable and I tucked myself in to take advantage of the draft. Exiting in 56 and change I was ready to get to work on the bike.

After leaving town and heading out on the long out & bike stretch of Beeline Highway it was obviously going to be a windy day with both strong head and tail winds. I found myself just behind Sergio Marques and figured he would be a good guy to maintain contact through the bike as I know he is a strong runner. Sergio, AJ Johnson, Bernhard Keller and I rode as group exchanging positions through the first 40 miles or so. Partway through the second loop my hamstrings began to cramp. This was not a good thing as the winds kicked up dust storms and the mercury kept rising. Every time I made an effort to press the pace the cramping would return. The winds seemed to calm a bit for the third lap and approaching T2 I began to focus on a swift transition to the marathon.

Like the bike course, IMAZ serves up a three loop course for the marathon. I would not describe it as a fast run course with a lot of twists, turns and corners. My legs felt pretty good through the first four miles, but then things got a bit ugly. I really began to feel the effects of the heat and just could not find my fluid running form. Through each aid station I took in what I could to keep me moving forward. Despite how crummy I was feeling, I found myself improving my position throughout the run.

A huge kudos to the volunteers at this event. I found the aid stations on both bike and run to be on the ball and getting me what I needed. Congrats to the guys up front for setting up an exciting day of racing with the top four men all being within 1:30 of one another! Thanks to Coach Z and all my sponsors who allow me to be my best. I look forward to a quick recovery and racing Florida 70.3 in May.

Keep it smooth...

What's Up Doc?

Bugs Bunny was one of my favorite cartoons as a kid with his signature carrot, humor and line of, "Uh, what's up doc?" Yesterday I had the opportunity to ask the same thing with an unplanned visit to the emergency walk-in clinic. I accidentally got my finger smashed & gashed. After the doc examined, x-rayed and sewed up my finger tip I was good to go. The doc explained to me it was going to hurt like a bugger when he inserted the needles to numb my finger. All I could say was, "Heck doc, it sure beats having numbing shots inserted to the tip of something else."

Keep it smooth...

Global Warming

is a FARSE and Al Gore is on CRACK! These were my thoughts as I awoke to 35 degrees and snow this morning.

Keep it smooth...

Close Call

The other day I realized the tax deadline is the 15th, the same day I travel back from Arizona. For some reason I was thinking I had until the 19th and planned on dealing with the paperwork post IMAZ. So, last night I hammered out the numbers on various forms...a great way to spend a Friday evening...well not so much. I figured I could drop the love letter to Uncle Sam in my outgoing mailbox as I rolled out for my ride this morning. Placing the envelope in the back pocket of my Team Sport Beans/NTTC wind jacket I made my way, except I forgot to stop at the mailbox. When I was about eight miles outside of Boulder I suddenly realized my brain fart. I quickly reached behind me and yep, the pocket was open. I immediately thought my tax return was somewhere flying around Boulder as the wind gusts screamed with an attitude from the mountains. Thank God! The enevelope was halfway sticking out my pocket. I stopped, zipped er' up and made a successful mail drop at the Hygiene Post Office about 40 miles into my ride.

Keep it smooth...

Are You Kidding Me?!?

For those of you who read my blog on a somewhat regular basis, you might recall a couple of posts I did on lockerroom etiquette, or lack thereof. I suppose if you parked yourself in a comfy lawn chair with some good eats and beverage of choice you could probably have one heck of an entertaining time people watching. It might not be quite on par with the peeps and things you would see at an amusement park, but still full of surprises. It appears many people choose to completely shutdown any common sense when entering the walls of the men's lockerroom at FAC...strutting around in the buff, hoisting legs up on the sinks while shaving in the birthday suit and other interesting forms of behavior. Well today I witnessed, not by choice mind you, a guy lying next to the hottub on his side who thought it would be a good idea to do some leg lifts in the nude. Dude, what in the hell are you thinking? Have some freaking courtesy. I admit, the particular exercise he was doing is part of my regular PT routine, but I do it with MY CLOTHES ON. Just one more reason why I do not frequent the hottub inside the confines of the men's lockerroom. Perhaps my friends who on ocassion make a visit will reconsider.

Keep it smooth...

Resurrection, Easter & IMAZ Taper

While celebrating the Easter holiday over the weekend I noted the intertwined paths of my faith and sport. Now, I am no theologian nor am I a choir boy. My faith however, is a huge part of my pursuits in triathlon. Being Catholic, Easter is one of the holiest feasts within the Church celebrating the resurrection of Jesus. Listening to the words of a priest describing this holiday as a time to celebrate the joy, peace and a rebirth from the pain and sufferring Jesus endured during the crucifixion it dawned on me I am in the midst of something similar within triathlon. No, I am not comparing myself or my efforts to Jesus. He walked on water...I simply try to swim on/in water :) Over the past several weeks I have endured physical and mental challenges and at times I was sufferring. Lactic acid flooding my legs during bike intervals...wind, snow and rain posing a challenge to training...persevering despite the presence of fatigue. As I approach my taper I realize my body and mind will be renewed and strengthed from the demands of my preparation. I often remind myself I will never be given more than I can handle in sport or life.

Keep it smooth...

Climbing A Mountain

I am one lucky son-of-a-bisquit to live in a giant playground. The beauty of the Rocky Mountains never ceases to amaze me. While I am in the midst of my preparation for IMAZ, my buddy Dave is training to climb his ninth 14'er. For those unfamiliar with that term it references a mountain climb of at least 14,000 feet. It has been fun to exchange training sessions and how we are preparing for our respective events. I am very impressed with Dave's training. Similar to my approach in triathlon, he applies a methodical, progressive training methodology with his climbing. Over the last couple of months he has completed training climbs of various distances and adding extra weight to his 6'7'', 250 lb. frame each outing. He carries bags of biodegradable peatmoss which he discards at the top of the trails after each of his training "runs". Yes, he does not simply hike at a leisurely pace for his climbing, but runs up the fricking mountains. Between these intense climbs he incorporates a balanced dose of triathlon training to maintain his fitness.

We all have mountains to climb...some large, some small. They are not just limited to the physical demands of our sport/hobbies, but encompass the mental & emotional "mountains" of life. Each one presents an opportunity for personal growth. As an athlete many of my "mountains" are physical challenges in which I make the best effort to extend myself. Some days I am successful at reaching the top, other days not so much. I make a conscious effort to avoid defining myself as an athlete (and more importantly as a person) by my most recent training session or race. For me it is simply about putting myself out there, doing the work and trying to be my best. Today I was faced with the mountain of a 100 mile ride with a variety of hefty intervals followed by a 7.5 mile run with the first four miles at my open marathon pace. The hearty wind made it even more challening at times, but I was able to go to the well and push myself out of the comfort zone.

Me thinks it's time to climb into bed!

Keep it smooth...

Team Sport Beans/NTTC

2008 Team Sport Beans/NTTC

Pictured from left to right: Lauren Jensen, Moi, Kathryn Bertine, Jeff Piland, Erin Ford, Mark Wendley (Team Director and former professional), Kim Dunker, Kirk Nelson and Alexis Smith (formerly Waddel). To learn more about the 2008 team and sponsors check out the press release at Triathlete Magazine: http://www.triathletemag.com/Departments/News/2008/NTTC_News.htm

Keep it smooth...

Welcome Mix1

I am super stoked about my new partner Mix1! It is a young company with grass roots development here in Boulder who make a whey protein antioxidant smoothie. The Mix1 team has put a huge amount of work in offering a very healthy, nutritious and tasty drink which comes in five great flavors. I'm still not decided on my favorite flav, but leaning towards Blueberry or Tangerine :) Mix1 is sold nationwide at Wholefoods and Kroger as well as many of your local gyms and bakeries/cafes. Check their website for a store locator to find a retailer near you. As my training ramps up in preparation for IMAZ you can be sure Mix1 will be a staple part of my nutrition and recovery plan in addition to the portable power of Sport Beans.

Keep it smooth...

Fueling for Performance, Fueling for Life

I love to eat. Heck, one of my favorite things about training is enjoying the mass amounts of food I get to pack away. Many people have asked me about my nutrition and if I have a "special" diet. My simple response of "No" seems to catch some by surprise. Now before you think, "Yeah, right dude. Get real." it is true I don't down packages of Twinkies and Ding-Dongs. My whole approach is to eat a balanced dose of lean meats, veggies, fruits and healthy carbs & fats while limiting my consumption of processed foods. I definitely enjoy my treats and as my grandmother always said, "Everything in moderation."

Having coached girls high school soccer and swimming I have seen the presence of disordered eating and training in athletes. For endurance athletes, there seems to be a very fine line between maintaining optimal race weight and being unhealthy. I don't count calories and for most athletes I think that is excessive. Obviously it is important to dial in the necessary caloric intake while training and racing, but if someone were to ask me how many calories I consume on a daily basis I would respond with, "Enough to keep me fueled and recovered." This is not to sound arrogant, but I have seen too many athletes risk injury through overtraining and depletion of muscle mass, calcium, iron and other vital nutrients in an effort to attain what they perceive to be "a lean, mean, racing machine."

Too many athletes equate being super lean & fit with being fast. While there is definitely a correlation between them, it should be kept in relation to each individual athlete. I am a firm believer in being proud of one's body type and the importance of loving oneself. This would include maintaining a balanced, healthy nutrition and exercise program. I recall a few instances where I have been out having dinner with other athletes and ordered cheese with my burger. From the look on some of their faces you'd thik I was a heathen for wanting cheese. It has often been said triathlon is a lifestyle. I agree, it promotes very healthy habbits and over time these habbits become a lifestyle. Just be certain these habbits are truly giving you a boost in body, mind and spirit!

Keep it smooth...

Chocolate Covered Anything, Please

Things have been a bit hectic this week upon returning from our team camp Sunday night, but that's a good thing, right?!? The camp was fantastic and props to Mark, Stephanie, Mike, Rob, Jim and the great peeps at Jelly Belly for making it happen. They really know how to spoil us and I almost feel guilty about it. This weekend I travel to Pagosa Springs, CO for a speaking engagement Sunday afternoon. They have been hammered with snow the past few weeks and I'm hoping for a drive over there that is clean & green. I'm looking forward to it as I have never been to this part of Colorado.

Training is rolling along with some doses of threshold and tempo work in the bike and run. This morning I enjoyed some hill repeats up NCAR in the snow. My focus over the next couple of weeks as I begin my prep for IMAZ is to get re-acclimated to altitude within the training. The lungs have felt the burn with some of the upper-end work.

My current read is Following the Flame by Greg Lautenslager which tells the story of a kid chasing an Olympic dream in running. It is freaking hillarious :)

Well, I wish I had more intersting news to share...I mean it is Valentine's Day...hope you were the recipient of some V-Day love.

Keep it smooth...

Team Camp

I depart early Thursday morning for our team camp at the Jelly Belly World Headquarters in Fairfield, CA. It promises to be a busy and entertaining weekend packed with team orientation, photo shoots, team meals, tour of Jelly Belly plant - yes I get to make either Sport Beans or Jelly Belly candies! and of course a bit of training. It will be great to see our team director, Mark, the peeps at Jelly Belly and meet the new team members Erin Ford and Kim Dunker. This year's Team Sport Beans/NTTC is comprised of 5 female athletes and 3 male athletes - Alexis Waddel, Erin Ford, Kathryn Bertine, Kim Dunker, Lauren Jensen, Jeff Piland, Kirk Nelson and moi.

Keep it smooth...

Our Greatest Natural Resource

Yeah, so the subject line sounds a bit corny, but I really believe today's youth are invaluable to the growth and preservation of our society. Last night I was invited to speak at a Boys & Girls Club in Denver. The kids were great and very enthusiastic. No surprise though as what high school kid isn't thinking about sex?!? My approach is to encourage kids to choose abstinence as the healthiest option and recognize while not all of their actions will have immediate outcomes, they will have outcomes. I will be speaking at five more branches throughout Denver and several schools in Boulder this month. Sandwiched between these talks is my team camp at the Jelly Belly World Headquarters next week in Fairfield, California.

For a glimpse into the daily life of a professional cyclist, check out my buddy Matt Seagrave's blog. Matt is a super talented rider and currently training in California where he recently signed with a new team. I keep telling him if he would start using supplements he could own the Tour d'France.

Keep it smooth...

Runnin' with the Kenyans

On this beautiful Sunday morning close to 5,000 runners gathered in north Austin for the point-to-point start of the 3M Half Marathon. Having done my first threshold interval session of the season just this past Wednesday with my buddy Pat, I was not quite sure how the legs would respond to a hard 13 mile effort. Awaking at 5:00 am I was excited to get a snap shot of my run fitness as it would provide good insight as to what areas I need to foucs for my upcoming IMAZ prep. Several of my friends would be running and the weather was mild enough to make a go at it with no extra layers. After a decent warm-up I made sure to position myself at the front as this has been a mistake I have made in the past with a slow start. My mind was ready for the suffering and I was ready to roll in my Spira Stingers, Team Sport Beans/NTTC lime green Coolmax tee and Jelly Belly visor. Looking around pre the gun I noticed several Kenyans who were part of Spira's elite running team. It was cool to see each of us sporting our black and yellow kicks. My goal time for the race was sub 1:10, but more importantly I wanted to run hard enough at the start to put myself in a good position. The horn sounded and we were off. A fast group quickly formed at the front as I found myself in a small chase pack. I knew it was going to hurt, but I had to drop back as I could not sustain the pace of these guys. Through the first 5K I ran 15:47...can I hold this pace?? As the race progressed I found some rhythm and settled in a bit. The first part of the course was mostly flat as it twisted through the north Austin neighborhoods. One of my goals was to make tactical decisions as needed. Shortly after the halfway mark, one of the professional men came up on my shoulder and we stayed together for about a mile. He was able to gap me on a downhill going into a turn and I thought, "Okay, time to be tactcial and respond." I shifted my focus to a quicker cadence and over the next couple of miles I noticed I was bridging the gap. By about the 9.5 mile marker I had successfully caught and dropped him. I knew there was a group working hard behind me and continued to press the pace. Approaching a set of small rollers my legs really began to feel the effects as my pace slowed. By the 10 mile mark I was beginning to hear what I already suspected: the lead professional women. I soon found myself running shoulder to shoulder between two Kenyans, both of whom are Spira sponsored athletes. We worked hard as a group of three with one or two just behind us as our Stingers danced along the road. Even though I was running stride for stride with some strong runners my ego flared up a bit as I thought, "Oh no, I don't want to get chicked." I made a little surge and brought one of the ladies with me, Jacquline Nyetipe. We stayed together over the final two miles and she was kind enough to apologize for bumping me on a turn. As we approached the finish line I backed down a bit so she could enjoy a "clean" finish. All said and done I was pleased with my effort of 1:09:40.

The crowd support was great and the race featured quite a bit of entertainment to keep us moving. It has given both me and Zane a good idea of my strengths and weaknesses with respect to my run at the moment.

Keep it smooth...

Bomb Run

For years I have heard about the famed "Bomb Run" in Austin headed up by running icon Gilbert Tuhabonye. It is a weekly run featuring some of Austin's top runners and triathletes. The distance and terrain vary from week to week and today's run was a 10 miler over paved roads and portions of Town Lake Trail. With the rain and cold temps only six of us gathered for the 6:00 am start. I can understand the need to get this run rolling as the summer months bring heat & humidity, but why such an early start in the darkness of a January morning!?! My goal was to be patient, wise and leave my ego in bed. Upon meeting Gilbert and the group at RunTex in downtown Austin I knew I was in good company. My buddy and fellow triathlete Pat Evoe was in attendance along with four other capable runners. Gilbert has a humorous nature about him as he proceeded to tell me he would be toeing the line at IM Arizona with a goal time of 8:45 or 9:00 as it was an early season race. He has an incredible story, so be sure to check out his website.

We made our way into the quiet early morning darkness with good chatter at a comfortable 7:30ish pace. This was a great way to warm the body in anticpation of the "bomb" to come later. Our pace gradually increased to 6:45-6:15 through mile 5. Gilbert advised us to "drop the bomb" over the final 4-5 miles. Not knowing exactly where we were I was content to sit on the heels of Pat and two other guys. At the 6 mile mark, one guy proceeded to go off the front while our pace made a significant change. Said "bomb" was being dropped. The lead runner was 100-150 meters in front as I decided to up my effort and keep him within that distance. I figured I would really have to find another gear to bridge up to him and I suspect at the time we were clipping off 5:40-5:45 miles. The final two miles continued with me in that position and it was a good indication my run fitness is coming around. All said and done, it was a great run and excellent way to get in a solid 10 miler when most folks were just diving into a cup of coffee. I think I will now dive into bed for a nap!

Keep it smooth...

Swimming Under the Lights

Thought I'd drop a brief note from Austin. Weather was beautiful on my Monday arrival and decent yesterday. It's great to be able to train sans all the extra layers with the mild temps. I had a sweet set of hill repeats yesterday up Mt. Bonnell and a swim at Old Stacey outdoor pool in the early evening. It was cool swimming under their lights in the 33 and change yard pool. This morning was 6:30 am masters at UT which is always a treat to swim in their facility. A bit of downtime before getting in a nice run and ride. Terra and Zane are such great friends and a pleasure to hang with.

Thanks for checking in & keep it smooth...

Winter Riding Part II

Awaking to a vast blue sky with plenty of sunshine and what seemed to be calm winds I decided it would be a splendid day to ride OUTSIDE! After a leisurely breakfast I walked over to the gym to get in my preventive PT exercises. This would allow the mercury to creep into the upper 30s. I opted for the full booties and it was a good choice with the winds a tad stronger than what my protected balcony view revealed. Riding out of town along the rolling hills of 36 I was surprised to not see more cyclists out on the road. Did they all get out before me or were they warming themselves at Amante? Despite the steady headwind I enjoyed the solitude of this brisk winter morning. I kept thinking "Oh man it will be sweet to get a tailwind once I make my turn away from the mountains." Upon making said turn I found yet another headwind. Niiiice.

As I pack for my training camp in Austin I reluctantly include the cold weather crap as history tells me I might just need the extra warmth. I'm hoping to keep it all buried in my Rudy Project roller bag for the duration of my visit. Coach Zane tells me the fellas are already talking smack. Can't wait to get in the mix.

Keep it smooth...

Winter Riding

Sitting in a meeting this morning I was thinking how great it would be to ride OUTSIDE later in the day. After lunch I dusted off my trusty road bike and donned the appropriate gear for the comfortable 40 degree weather. Pshh...not too long into my ride a few flakes began to fall as the snow clouds rolled down from the mountains. I soon found myself riding in the midst of a snow squall. Sweet! I can't decide what hurts more on the face: rain, hail or driving snow. It felt like tiny needles against my cheeks. Needless to say it took a mug of hot chocolate and soak in the hot tub to get back the warmth. Well at least I should not have to contend with this next week down in Austin!

DITCH FITCH! That's my thought as I read an article detailing A&F's newest t-shirt slogans for kids, "Make love, not babies" and "Awkward mornings beat boring nights". I'm no fuddy-duddy but I do believe this sends an unhealthy message to young people. Not surprising though as A&F is known for its controversial ad campaigns.

Keep it smooth...

Research v Reality

Most of my friends know outside of triathlon I visit various schools and church youth groups promoting the message of abstinence. I am currently the only approved abstinence presenter for the Boulder Valley School District. This afternoon I was in the gym and my friend Joanna asked my thoughts about a front-page article in Boulder's Sunday paper revealing the State of Colorado has declined federal funding for any abstinence-only education. She was curious as to my take on this. The article in our Daily Camera referenced a study indicating the ineffectiveness of abstinence-only education. While I find research and statistics to be of value, they can easily be manipulated for a specific agenda. While some stand firm abstinence-only education does not work based upon a particular study, there are others who will argue it does waving the results of a different study in their hands. As a former director of a crisis pregnancy center, a middle school & high school coach and teacher and someone who has interacted with teens across the country from my speaking this much I know: Today's young people deserve a better kind of love than Jerry Springer has to offer.

Our teens and young adults are the ones most impacted by those making public policy and if you were to ask a middle or high school student what message they prefer you might just be surprised. I believe abstinence is the healthiest option as it offers protection for the complete person: physically, emotionally and socially. If comprehensive health education is going to be taught, as it is within the Boulder Valley School District, all components should be addressed equally. Abstinence eduation should be presented along with contracepion. Unfortunately, many "comprehensive" health education models are left to the discretion of the individual teacher and it is quite likely abstinence is not given due discussion.

Interestingly, over the past several years the Center for Disease Control has changed its language on their website and what was once called "safe sex" is now referred to as "safer sex". This comes on the heels of an abundance of research on the effectiveness of condoms. I am not going to throw out a bunch of stats or reference any studies. I simply know there is no condom, jam, jelly, pill, plug or drug to protect a young person's heart. We live in a sex-saturated society that is constantly hitting our teens over their heads with a sexual sledge hammer. While some argue kids are simply going to "do it" (as evidenced by the Portland Maine school board's recent decision to provide contraception to middle school kids as young as 11 without parental consent/notification) I believe our young people have the ability and skills to practice abstinence. They do have more self-control than the family pet, don't they? I do not tell kids to repress their sexuality and bury it into the ground. It is a gift which should be guarded, treasured and protected. Ultimately, parents are the primary educators and I often encourage them to keep up on current trends, especially with STIs (also known as STDs; seems as it is more politically correct to reference STIs) as we are in the midst of an epidemic. It's a different game being played today than perhaps when you were in school with over 25 different sexually transmitted diseases. Many of these, like HPV, have multiple strains. If I had a young daughter or son I'd be damn open with my discussion on sex. Too much damange can be done if simply left to MTV or an over-burdened teacher to be the main source of information.

Abstinence education is not about squashing a person's sexuality, but rather preserving it for the future.

Warm & Windy

After several weeks of cold weather and snow, we had a brief reprieve the last couple of days with temps reaching into the mid to upper 50s. Of course, there was plenty of wind with that warm weather (yesterday gusting 35-40mph) and I opted to continue the love affair with my CompuTrainer despite the warmer temps. My body is responding well to the extended base phase and strength training, although the early season race schedule is still pending. I am looking forward to my annual pilgrimage to Austin for a couple of weeks leaving on 1/14. They have been having some stellar weather and I'm hoping it holds through the end of January. It will be great to train with the crew in Austin and spend time with Coach Z and Terra. As I glance out the window it is once again snowing...just in time for outdoor swim practice!

May 2008 bring you good health & happiness!

Keep it smooth...

Holiday Shuffle

After a stellar week celebrating the Christmas holiday with family & friends in Michigan I returned to snowy Boulder late Wednesday evening. I had a hoot with my nieces and nephews, catching up with friends and feasting on some of my mom's tasty eats. Oh yeah, I did manage to get in a few good swims and runs.

As much as I enjoy seeing my family, it is always refreshing to return home (yes, I do refer to Boulder as home) and get back into the training, etc. Seeing several friendly faces around the gym has been great and this morning I doned my YakTrax for a sweet hill workout with a few folks. Amanda & Michael dished up a spicy little session and while my lungs were burning from the 11 degree temp, the snow covered mountains and blue sky provided some excellent scenery.

2008 is just around the corner and I am looking forward to what it brings! One of my goals is to learn how to salsa, hip-hop or ballroom dance. Wish me luck ;)

Keep it smooth...

Back in Motown

Motown, Hockeytown, the Motor City...all nicknames for Detroit. My flight arrived with no glitches Wednesday evening and it's great to be back. My family is gathering for our Christmas gig Saturday afternoon with the Christmas cheer lasting until the last little kid is standing :) Planning to go to one of my niece's soccer tournaments Saturday morning, sledding, snow ball fighting or bowling with the band of kiddos during the day then meeting up at my parents house late afternoon. Catching up with friends tonight at a Chritmas party hosted by my friend smokin' Joe Deighan. It will be great to see the crew from BD's Mongo Multisport Team.

Training has included a couple of swims and plan to run & hit the gym today. I had a fun social swim with my buddy Dennis at the local Y yesterday and this morning a solid session with my Dad at his swim club. I am super proud of my Dad for starting his swim program and he is rocking it after just four weeks. Like most of us he has his routine and it was fun to be part of it this morning.

Keep it smooth...

Triathlon Training 101

Upon reading Chuckie V's article at xtri this morning I was motivated to relfect on my training and what I deem a productive training model. I will premise my thoughts by stating I do not have any formal education on training principles and no degrees in kinesiology or human biomechanics. My training philosophies, if you will, have grown from the past eight years I have spent chasing a dream and the 15 years or so I spent chasing a soccer ball.

My foundational belief on how to be successful in and outside of sport is simplicity. I see and hear of far too many athletes who spend countless hours scrutinizing training data found on the web and magazines. (Some spend too much time scrutinizing other things on different kinds of websites and magazines, but I'll save that for another post). As Chuckie expresses in his article, debating about heart rate (HR) monitor versus power or how to utilize both is simply "icing on the cake". As a professional triathlete I have invested in these tools and do find value with them in my development. However, when it comes down to it I simply need to do the work - with or without my Ergomo and HR monitor. Gordo and his "good guys" group affectionally call it JFT.

Running is my strength within the three disciplines of triathlon. Having posted a 1:13 half IM run split and 2:53 marathon in Kona several folks have asked me about my running. It seems as though they are thinking I might share a special workout or secret tip. The reality is I simply try to be as consistent as possible with my training which includes taking care of the little things (recovery, fueling, rest, stretching, massage therapy, etc.). This past year when limited to water running I put in the work (which included a 2 hour deep water run) to help maintain my "feel" for running. It is also quite likely my years of playing soccer as a kid through college provdided a foundation for running. I have never received any formal run training. Actually, I used to think to myself when I saw someone jogging, "What a moron."

Boulder is certainly a unique place to live & train...the town oozes of athleticism, creativity, beauty...With this is the reality athletes often look at what so and so is doing and compare it to their training. It should not matter if I choose to swim with a masters group or on my own. It should not matter if Lilly does speed work with a group or bikes long on Tuesdays. What matters is each of us simply gets our arses out the door and trains.

There is an African proverb which reads: Every morning in Africa a gazelle awakes knowing it must outrun the fastest lion or it will be eaten. Every morning in Africa a lion awakes knowing it must outrun the slowest gazelle or it will starve. Whether you are a gazelle or a lion, when the sun comes up you better be running.

Keep it smooth...

The Giving Season or Silly Season

So here we are with yet another Christmas/holiday season upon us. Holiday parties, lights, parades, office parties and beer miles dot the calendar and consume our weekends. I'm all for the festive mood, but embark upon it with the goal of keeping it sane. For many people this time of year triggers a whirl of emotions, both healthy & unhealthy. One of my goals in closing out the year is to walk with humility and avoid getting caught up in the "loudness" of the season. Don't get me wrong, I am all for spreading good cheer. As a matter of fact my roommate and I are doing just that in a couple of weeks. (Any of you reading who have not RSVPd please do so :) I will spend Christmas with my family back in Michigan which is always a hoot and I look forward to mixing it up with my eleven nieces and nephews. Beyond the commercialism of the next few weeks, I find the connection with family and friends to be the crux of it all.

Keep it smooth...

Called Out

In fulfilling my obligations of being tagged, I am sorry to admit I committed a blogging foul. It appears my friend Kurt (www.stageracer.blogspot.com) has called me out on the sandbagging of the beer mile. Was it a true sandbagging....hmmm....my last quarter was clocked at 1:21 by Matt Reed acting as a non-partisan observer. My drinking splits were most likely triple that...at least!

So, in lieu of this I will retract my sandbagging revelation for this sparsely known fact: I was on the homecoming court my senior year in college (Albion College - home of the Britons).

Meeting up with a few of the fellas for a "conversational-paced" run in north Boulder.

Keep it smooth...

I've Been Tagged

Apparently there is a cyber game of tag being played within the blogger community and my friend Kerrie was kind enough to "tag" me. At least she was friendly and didn't "karate chop" me as she did recently via Facebook. Yes, I am guilty of having an account. It will take me a while to figure it all out though. Ok, back to the game of tag. I am supposed to list 5 random things about me and then tag some other peeps. Hmmm...what to share and what not to share....

1. I once keyed a cop car.
2. I sandbagged the beer mile.
3. As a kid my backyard had 4 apple trees, 1 pear tree, 1 plum tree, 1 peach tree, strawberry bushes and raspberry bushes.
4. I am not a fan of the domesticated feline species.
5. I am a sucker for Peanut M&M's, especially when frozen.

Now who to tag...

Mark because he might reveal how much running he really does.
Michael because his wife was already tagged and he has nothing better to do at the moment.
Zane because he is worse than I am at updating his blog.
Matt because he is going to win the Tour CLEAN.
Glen because he played basketball for the New Zealand National Team.

Catching Up

I have once again been a bit flaky with my updates, not that my world has been super busy lately. It has been great to get back to some low-end training. Just today I commented to my massage therapist, Kelly (www.kellyliljeblad.com), how I was starting to feel like an athlete again. I am loving the early morning yoga classes and the strength training. My new kicks from Spira (www.spirafootwear.com) are treating me quite well with their responsiveness and comfort. I was back on the FeltB2 for the first time since Kona for a little spin this afternoon and was stoked to have no irritation or tightness in my glute. The plan through November is to keep things tame and allow the body to fully recover/heal before getting more structured and specific as December rolls in.

My beer mile was pretty lame with a time over 12:00 (winning time was 6:40), but I had damn fun socializing between quarters at the "drink zone" with the spectators. I am in need of a new read having finished Kite Runner last week. It was a fantastic book. A couple of movies I want to see include American Gangster and Bella. Perhpas this weekend - any takers?!?

Keep it smooth...

Back On

Well, after three weeks of minimal activity, and I mean minimal :), it is time to unpack my bike, dust off my shoes, find my swim suit & goggles and get back on the training. I have enjoyed getting out on my mountain bike in the sunny, fall weather and look forward to regaining some strength and fitness! Yesterday was day one in the weight room and I like the routine Zane has given me with this phase...lots of variety. Now, if I can only get ride of this damn delayed on-set muscle soreness. Having not run since Kona, I was fairly certain my first run would feel quite foreign, but to my surprise it felt decent. Granted, it was quite the leisurely pace, but the form was smooth and relaxed in my new Spira kicks. Their shoes have been creating a bit of a whirl within the running community and I am stoked to partner with them for 2008. Check them out at www.spirafootwear.com. On the topic of sponsors, I have re-signed with Team Sport Beans/NTTC for 2008. The team will have a couple of new faces on it for 2008 and I am super excited about the upcoming season. More details to follow as our team director finalizes some deals.

It was bliss watching the Lions toy with the Broncos over the weekend. Big boy defensive tackle Rogers rambling for 66 yards after intercepting a weak pass and then stiff arming a Bronco player for the TD...classic ESPN highlight! Rumor has it another Beer Mile is being held in Boulder this Saturday...hmmm, could provide some good entertainment. For those of you not familiar with the Beer Mile visit www.beermile.com. Perhaps there is one at your local track.

Good luck to those racing Ford Ironman World Championship 70.3 in Clearwater this weekend!

Thanks for checking in and as always,

Keep it smooth...

Few Random Photos

Running along Ali'i Drive...
Post race with my support crew
Classic Kona sunset!
Scenery along the "Road to Hana" in Maui

2:53 v 2:42

Crossing paths with Chris McCormack. His 2:42 form looks a heck of a lot more relaxed than my 2:53 form at the moment.

I have been enjoying the three week down time from training and getting my glute healed. The weather has been absolutely amazing since my return from Kona and I have tried to make the most of it with a few hikes and time on the mountain bike. My pre-base training kicks off next Monday. It's always fun to lose some fitness, put on a few pounds and then get back to work. The 7 am yoga class has been refreshing and my body is "unfolding" better than I expected. I am excited about the 2008 season kicking off with IM New Zealand in early March. As the winter weather rolls in I am looking at a few options for a quality block of training during January and early February in a warmer climate. If anyone has some ideas, let me know. At the moment I am considering Austin and Tempe. Kona is also being tossed around.

Happy Halloween and safe trick or treating!

Keep it smooth...

Strained Glut

With some lingering tightness since my return from Kona I made an appointment with PT guru Bob Cranny at Altitude Physical Therapy. I was keen on getting his insight on things and it turns out I have a strained upper glut muscle where it attaches to the lower back. The pain I experienced in Kona was not back related, but the strained glut. Bob initially thought my SI joint was out of whack, but after an evaluation he determined the glut was strained and now healing. At some point I tweaked it in training just before the race, although nothing jumps out at me. I did feel some tightness post my final long ride the week before the race in Kona, which was probably the initial symptom. Anyway, I will have a few more sessions with Bob for ultrasound and continue to stretch & ice it.

A few final thoughts on Kona...

- It is like no other IM event I have raced. The conditions and terrain are unique and the field is loaded with talent. To be top 10 requires a strong, balanced day in all three disciplines. Guys like Patrick Vernay and Michael Lovato did just that on race day...never being right up front, but solid throughout the day.

- Illness is common. Perhaps the gathering of athletes from across the globe in a relatively small area makes one susceptible to bugs & viruses. Several athletes withdrew or had less than ideal days due to illness.

- Be True to Yourself. As race day approaches and the energy builds around town, it is easy to get caught up in what so and so is wearing or how so and so is training. Have confidence in your preparation, know your limits and what works for you and make the best of it on race day!

Keep it smooth...

Sand to Snow

My non-stop flight from Kona Saturday night arrived in Denver early Sunday morning to a bit of wintery weather with snow, rain and temps in the 30s. We were a bit late with our arrival, so me and a few friends (Joanna, Mark & Michael) hung out in the warmth of the terminal over some hot coffee and rather tasteless muffins. Fortunately all our bags arrived without incident, save my bike box which is sitting in some guy's storage unit in Kona. Instead of carting my bike around the islands, I made arrangements for my bike to be stored and then dropped off at the Kona International Airport before I made the connection to my final flight. The minutes ticked by and no sign of my guy. His business card did not have a cell phone so I figured he must have forgotten as I never receieved a call. It was a weeee bit awkward boarding that plane without my bike, but I am hoping he did indeed forget our meeting time and will ship the bike on Monday. I will have to keep you posted...I honestly do not want to deal with any drama.

It will certainly feel comfy to sleep in my bed tonight and enjoy another week off from training. I am looking forward to getting back to yoga this week though. Other items on the list include sponsorship follow-up, new sponsorship contacts, tentative 2008 race schedule, fundraising follow-up and contacts for speaking engagements. If I get really motivated I will download some pics from Kona.

My current read is The Kite Runner by Khaled Hosseini which tells the story of an Afghani boy.

Keep it smooth...

Sick in Maui

Apparently the race really jacked my body. After arriving in Maui yesterday afternoon I have been holed up in a cozy condo with the chills, fever, cold sweats and aching throughout my body. Hopefully it is something of the 24 hour variety.

In reflecting on my 2007 season I would have to say it was perhaps my most challenging and frustrating year of racing. I definitely made more gains as evident from my training, but come race day no one is looking in the training log. Despite not having my ideal race in Kona, I know that performance does not define me as an athlete or person. I ran an IM marathon PR and given how my back was feeling I was pleased with that. My nutrition plan was solid as well and I never felt depleted or experienced any cramping.

Random, lucid thoughts I know, but that is where I am at the moment.

Keep it smooth...

2007 Ford Ironman World Championship

Collateral Damage - stiff back, sore legs, swollen feet, blisters, lost big toenail, sunburn, large serving of humble pie

Swim (1:00) - This was perhaps my best swim start as I was determined to keep my head down and swim hard the first 300 meters. It was a typical IM race start with a lot of body contact as I swam over and around other athletes. I did not sight at all until well into the swim as I had successfully secured a good draft. Through the turn-around I was feeling comfortable and swimming with two others. From my sighting it appeared a large group was about 100-200 meters ahead of us. The currents seemed stronger coming back towards the swim exit, but I still felt pretty good about things.

Bike (5:21) - Ughh! This was my second slowest IM bike split. My friends thought I was haivng mechanical issues or crashed. There was some hearty headwind along the Queen K and the final climb up to the turn-around at Hawi. My lower back began to bother as I rode through the wind gusts up to Hawi, but I thought it would loosen up as I made the descent with a good tailwind. My friend Billy rode up to me along the descent and I stayed with him briefly. He soon rode out of my sights. Making the turn back on the Queen K I was passed by numerous athletes and with 30-35 miles to go I was in a world of hurt. It was a VERY long ride back to T2. I had serious thoughts about pulling the plug with the amount of pain and inablity to stay aero. I just reminded myself to keep moving forward, but it was not fun to have soooo many athletes pass me with ease including JZ, Heather Gollnick, Hillary Biscay and others. My buddy Brandon rode by as I was out of the saddle in an effort to stretch my back asking, "You alright." "No, my back is jacked" I responded with frustration. Heading back towards T2 another Boulderite (Jeff Keill) caught me and encouraged me to run well.

Run (2:53) - Fortunately my back did not bother for the run and I was able to have a decent go. My focus was on keeping hydrated, cool and fueling. While I don't know my splits, I probably went out a weee bit too hard as the final three miles were ugly. It was great to have family, friends and Zane along the run course encouraging me to keep working. With no cloud cover I knew once I left town it was going to be pretty toasty along the Queen K and into the Natural Energy Lab. I simply told myself to keep moving forward. Coming down the hill on Palani I was feeling pretty well spent. The positve energy from the spectators pushed me to the finish line on Ali'i Drive to a 9:21:07 and 78th overall.

Boulder was well-represented within both the pro & age-group ranks and congrats to those who finished in fine fashion!

While this was not my ideal race I am grateful for the gift of good health to be out there competing in such an incredible event. Nutritionally, I felt good throughout the day. My body feels like it was just run over by a truck, but I will enjoy a relaxing week in the islands with a visit to Maui and Ohau. Someone asked me after the race, "Is it worth it?" Yes, without a doubt!

A HUGE thanks to everyone who was out on the course encouraging me, tracking me on-line and sending me positive thoughts. My efforts would not be possible without the support of my family, friends, coach and sponsors!

Mahlo,

Brad

Race Week Baby

Monday in Kona has seen a significant increase in activity as race week begins! Things were quite peppy at the Gatorade swim this morning. I enjoyed getting back in the ocean for an easy effort. This afternoon, well in about two hours actually, I move from Joanne's house into my condo at the Kona Reef. It has been super comfy kicking it at Joanne's mountainside home the past week and the new digs should be just as inviting! Last night I had dinner with a few friends in town and made a visit to our friend Carole who got her eggs scrambled pretty good two days ago while riding...two broken wrists, broken vertebrae and some minor road rash. Her sense of humor is uncanny though and I know she will be out and about within a couple of days. Funny thing is Carole is the coach for double amputee Scott Rigsby who is racing this weekend. Scott has no legs and Carole has two broken limbs. The weather continues to be somewhat cool with overcast skies. How about the craziness that took place at the Chicago Marathon yesterday...yikes! I have never heard of a marathon being cancelled like that with thousands of athletes still on the course.

The days leading up to Saturday will go quickly. Wednesday afternoon I was asked to speak at a local school which should be fun. Thursday is the pro race meeting and my typical two day pre-race day off. My parents and some friends will be rolling in throughout the week, but I'll pretty much keep a low profile and simply enjoy the atmosphere as the energy builds.

Thanks for reading!

Keep it smooth...

Kona Mountain Coffee

The week has been rolling along in fine fashion. There has been a fair amount of cloud cover which has kept the temps reasonably "cool". The humidity is still a bugger though. My homestay is fan-freaking-tastic and just down the Queen K towards town is the recently opened Kona Mountain Coffee shop & store. Oh man, their coffee is soooo good and this week has been on sale for a buck! Best deal in town!! I saw several cronies at this morning's swim which was fun and this afternoon had an easy run. Along the Queen K is a state park called Kakolo National Park. It has a several "trails" which traverse a large lava field to the ocean and a couple of fish ponds. Well, I found a splendid dirt road down to a secluded beach with a short sandy trail. In addition to being on a soft surface (once off the lava rock trail) the sandy trail along the ocean offerred some shade :) The dirt road can be accessed from the Queen K, but it is unmarked. I doubt too many atheltes venture down it. If you are ever in Kona and have an easy run to complete, this is the place. Mums the word though!

Keep it smooth...

The Big Island

Aloha from the big island of Kona!

My travels yesterday went as planned with no issues. It is great to be back in Kona and staying with my friend Joanne and her two little weiner dogs Lucy & Nani. Joanne lives in a new house since my visit in 2005 and it is conveniently located about five minutes from the airport. As I type I am kicking it on her lanai with my Kona coffee and enjoying the splendid view from her mountainside home which overlooks the lava fields and Pacific ocean.

Having sat on a plane for close to seven hours yesterday, I completed a little 20 minute shake-out run under the stars with a good stretch before calling it a night. My plan this morning is to venture into town and get in a good swim at the race site, hit the grocer store, build the bike for an easy spin along the Queen K and an easy run later this afternoon.

I brought my camera to document the beauty of the island, but wouldn't you know I forgot to bring the little cord to download to my computer...damn!

Keep it smooth...