Sleep. Eat. Train. Repeat.

Yes, that is a common phrase within the triathlon community and it easily describes my life at the moment as I find myself towards the end of Kona prep week #1. With the increased volume and intensity, recovery is key between sessions and days. Naps are more frequent which I admitedly enjoy. Training is going well with lots of time in the saddle and on my legs running. Tuesdays are my "big" day with long ride and run off the bike. I started at 120 on the bike this week with an easy 11 miles controlled off the bike and will grow that over the next few weeks. Yesterday was my speed day for the run and on the tired legs from Tuesday it was a tough 5x1200 at sub 4:00/1200. I am also working the swim frequency and should be close to 24K this week. I enjoyed an easy ride early this morning, a solid swim with a few buddies and have an easy run over flat terrain this afternoon. Friday is my "moderately" long bike of 110 and another controlled run post. Saturdays are devoted to intensity on the bike and getting some hill work for the run. I will close out the week with my long run Sunday as well as a swim and easy spin. Should be fun to work the IM pacing on Sunday's run.

My focus is simply taking care of the little things (stretching, icing, nutrition, refueling, rest, etc.) and enjoying any downtime with a book or movie. I also find this type of training an excellent time to sharpen the mind and soul/spirit.

I want to send a shout out to my friends racing IM Canada and IM Louisville this weekend - make it happen & best wishes for a grand day!

Keep it smooth...

Bring on the Kona Build

My apologies for being negligent in posting any updates since the 5430 Half IM last weekend. It was a great race weekend with the Boulder Kids' Triathlon on Saturday and then the long course event Sunday. It is always a treat to race in Boulder and I had plenty of support on the course with my parents visiting and many friends taking in the action...thanks to everyone who was encouraging me along the way!! I had a PR for the 5430 Half IM course racing to a 4:09. The field was the most competitive I have seen for this event and we had rather friendly race conditions.

Monday following the race I made a trek up to Rocky Mountain National Park with my parents. It was so cool to drive the Trail Ridge Road and do a little hike along the Continental Divide. The scenery is absolutely stunning and we saw several herds of elk and big horn sheep. The weather was super with lots of sun, blue skies and at an elevation of 12,000 plus feet temps in the 60s...ah very refreshing :)

Tomorrow I start my official build for Kona. I am really psyched about the prep and putting in the work. It has been over a year since I did any IM-specific type work and I am hopeful for a healthy and strong go at it. My last few IM preps have been excellent with Zane commanding the ship and we will use a similar approach for Kona with some minor tweaks. There are numerous athletes also training for Kona here in Boulder and I will probably do some group work to spice it up a bit.

I have been invited to participate in a pilot program here in Boulder called Safe Routes to School (www.saferoutesinfo.org) which encourages kids to walk or ride their bikes to school. Monday afternoon is the kick-off day and I will be joined by several professional cyclists and runners to encourage the kids to be healthy & active. Rudy Project will be on-hand to provide some treats and the Boulder Fire Department will be distributing free bike helmets. On September 13th there is a festival for the kids who sign up for the program with a scavenger hunt, goodies and other schwag from sponsors. How cool!!

On the reading front, I just started a new book called Just One More Thing, Doc by Bradford Brown, DVM. It recounts some hilarious farm calls of this Maine veterinarian. A fun, light-hearted book that will be sure to keep you laughing.

Thanks for checking in & as always....

Keep it smooth...

Boulder Kids' Triathlon

Perfect weather greeted over 400 kids early Saturday morning at the Boulder Resevoir for the 11th annual Boulder Kids' Triathlon! It was a busy weekend of triathlon racing in and around Boulder with the kids event Saturday morning, 5430 Long Course Half IM Sunday morning and the ITU Continental Cup just outside of Boudler Sunday afternoon. I was stoked to watch the Fit to Tri group complete their first triathlon. They were both excited and nervous for their first race, but definitely ready for some fun. After meeting the group outside transition Beth and I helped them get sorted in transition. Kayla & JJ were both racing in the last wave with the other 14 year-0lds and John was in the second to last wave with the 10-11 year-olds. They looked very race-ready sporting their FastForward Sports technical tee & visors compliments of Scott with FastForward Sports! After explaining the flow of T1 & T2 we all made our way down to the beach to kick it and watch the little ankle biters (3-5 year-olds) get after it. Our kids were most nervous about the swim, but ready for the challenge. Beth & I chuckled as all three used the dolphin dive technique we taught them in our open water swim for both the start and exit of the swim. They all finished their races in fine fashion with smiles on their faces :) I am crazy proud of their efforts and hope to have the opportunity to work with them next year!

I am waiting for pics from Beth and will post when they are ready.

Keep it smooth...

Vroom, Vroom...

As they say in Kona...

it's not so much the heat, but the humidity! After my on-time arrival Sunday morning in Austin, Zane and I headed to their house so I could make a quick change into my running clothes. It had been a bit humid in Boulder the past few days, but nothing like the heavy air of Austin. With all the rain in recent weeks Austin is lush, green and DAWG-GONE humid! Starting from Jack & Adam's I was looking forward to running at sea level around the scenic Town Lake trail. Coach Z must have been in a humorous mood to include 5x1000m intervals at the beginning and 3x1000m efforts at the end of my 18 mile run. Starting at 11am the air was nice & toasty. I soon realized why ML has said he always had to train in the early morning hours when he lived in Austin. Training in this humidity at late morning/mid-day should be outlawed! I was drenched and relished soaking the legs in the cool water of Barton Springs upon completion of the session.

Later today I get sorted on my new bike...yahooo!

Keep it smooth...

Austin-bound

A rather dizzing week returning from Vineman 70.3 and getting back into training mode. I have felt really good the last few days with some solid work on the bike and run. My run form is taking shape and I am stoked about my new ride. After speaking with Zane on Tuesday we decided the sooner I could get down to Austin the better to pick up my new Felt bike! Using some miles courtesy of Frontier, a whole different animal, I was able to book a quick trip leaving early Sunday morning. It will be great to see the crew at Jack & Adam's (http://www.jackandadams.com/) and spend a bit o'time with Coach Z and his lovely wife Terra. Long run tomorrow in the Austin hills, early morning swim with the UT masters and bike fit on Monday with my return to Boulder on Tuesday. I arrive back in town just in time to meet up with my Fit to Tri kids for a group bike ride late afternoon.

My current read is The Endurance about Sir Ernest Shakleton's grueling Antarctica expedition. An incredible book about perseverance and survival with superb photos. These guys spent close to two years living on ice! I highly recommend it...the book, not sleeping on ice :)

Keep it smooth...

Vineman 70.3

The Vineman 70.3 course is perhaps one of the most scenic courses I have raced as it twists and turns throughout the vineyards of Sonoma County. It was a great race weeekend shared with my parents & friends from Boulder and San Diego. My dad even joined me for my pre-race swim early Saturday morning and I was impressed with his ability to complete a deck change. Saturday afternoon I was invited to speak at the Iron Prayer service hosted by FCA Endurance (http://www.fcaendurance.org/) which was great.

Swim (28:00) - The swim takes place in the shallow waters of the Russian River. It is typically a fast swim with the current coming back to T1, but the swim times seem to be a bit slower this year. I found myself in the first chase pack which included Greg Ramaly, Melissa Ashton, Sam McGlone and a few others. It was a comfortable swim and I exited three minutes down from the lead men. Grabbing my bike I was intent on riding strong and bridging the gap.

Bike (2:23) - I love this bike course! It is quite technical with all the blind corners and rolling terrain. Within the first 5K I caught a few athletes who had exited the water just ahead of me and rode within the legal draft zone over the next 10-15K with a small group of three. Tim Sheeper and I exchanged posititions several times. Once on one of the few flatter sections I picked up my pace in an effort to drop Tim and ride into the athletes who I knew were just ahead of us. My push allowed me to open a gap on him and for the next several miles I continued to ride hard and focus on fueling. I was feeling pretty good and soon rode up on and passed Pete Jacobs from Australia who was first out of the water. Pete re-passed me and was able to open up a gap. I continued to work knowing the longest climb on Chalk Hill was nearing. I passed Brent Paulson from Canada leading up to Chalk Hill and rode well over the final 5K of the course. Vineman 70.3 is unique with two different transition areas and riding into T2 I saw Peter Clode (one of my teammates), Pete Jacobs and Torsten Abel as they headed out for the run. I figured they were within striking distance as I exited T2 in 12th position.

Run (1:17) - Like the bike course, the run was scenic and challening with the rolling terrain and several good hills to keep us honest. This run course was very well managed to ensure a fair race with the corners and turns being closely watched so athletes could not "cut" the tangents. Within the first 3K I caught my teammate, Peter, who was having some cramping issues. We exchanged some encouraging words and I simply focused on my effort and fueling through the aid stations. I did not see any athletes in front of me until entering the property of La Crema Winery near the half-way mark of the run. Intent on securing a top 10 finish I pressed the effort and passed Pete & Torsten as we rounded one of the small ponds of the winery. This would be the position I maintained crossing the line in 4:11.

While a bit disappointed to be over the 4:10 mark, I was grateful to race in good health on such a beautiful course. I want to thank my sponsors for their continued support as I work towards Kona. A big congratulations to all my friends who raced over the weekend at various races!!Thanks for reading!

Keep it smooth...

Fit to Tri - Group Session #1

This afternoon I headed up to Longmont for my first group training session with the kids. Our group has downsized to three, but what they may lack in number they make up for in spirit! Two boys, JJ - age 14 & John - age 11, along with one girl, Kayla - age 14, met me and my friend Beth (their teacher) outside the Summit center for our late afternoon run session. It was a hoot and I am stoked about working with these kids over the next several weeks as they prepare for the Boulder Kids' Triathlon on August 11th.

Life has been good and training taxing at times with the quality being done. I am really looking forward to racing Vineman 70.3 this weekend.

Keep it smooth...

Cranking It Up

My body experienced a hearty "shock to the system" with my return to training this week. The general plan over the next couple of training cycles is to work the upper end and find some speed. I did my first interval run session since mid-March early in the week and dang did it hurt. Several solid bike and swim sessions compiled with the hot weather has made me one tired camper, but it has been great to dose my training with some focused quality. Shared a bushel basket full of laughs with friends throughout the week and of course the fireworks on the 4th. Capped my training week with a hard masters swim served up by Jane Scott this morning followed by a long run on Magnolia Road (elevation around 9,000 feet with some hearty hills) and an easy spin late this afternoon. A little ice cream with fresh raspberries and I will be ready to hit the rack for some needed sleep!

Keep it smooth...

BSLT 70.3 Race Report

All smiles post the race...and an IV :) This is one of the few races where the medical staff actually asks if you want an IV. Race morning brought cloudy skies with not too much wind which I figured would make for a rather hot affair considering the upper 90 degree temps the day prior. After getting in transition I realized I forgot my cycling shoes in the car. No problem though as I had plenty of time to walk up the steep heel out of transition and back to the car. As I was organizing things once back with the shoes an official asked me to fix my race number on my bike. I was #16 and it looked like #91 on my frame...oops! A quick adjustment and I was set to go through my warm-up before the swim start.

Swim (26:28) - The swim in Lubbock is done in a lake which is fed my spring water. Every year a couple of athletes at the pro meeting inquire about taking a vote to not use wetsuits. Mike Greer, the race director, simply stated wetsuits are optional...love it! I had a good warm-up and was ready to go. After we gathered for the beach start, for some reason everyone made a quick dash on the beach to our right. The horn sounded and we were off. The lead group which included Chris Legh, Tim DeBoom, Adrea Fishers and few other sharks were quick to separate themselves from the main field. I found myself in a small pack and after the first turn buoy it seemed I was with only one other athlete who was enjoying the draft on my feet. As we made out way through the long back stretch I decided to ease up and let this character do a little work. He went by and I immediately settled on his feet for the remainder of the swim. As we exited the water I was surprised to find several athletes in front and just behind us. I had a swift transition and headed out of T1 just ahead of James Handley, Natasha Badman and Jason McMillian from Jack & Adam's in Austin.

Bike (2:26) - After the first steep climb out of transition I worked hard over the rollers to the park exit. The winds were being kind and I was focused on briding any gaps and putting distance between me and the others who I knew would be coming. Just before the first aid station Patrick Evoe and Jason (both race for Jack & Adam's) passed me. I was not surprised by this as I knew both these guys can bike. My plan was to work hard to maintain contact with them. Something just did not feel right though as these guys were able to drop me with ease. I continued to work and rode through the leading women before hitting the first turn-around. Chris, Tim and Paul Matthews (Australia) were well out in front with a good group of guys following. As I made the climb out of the first canyon, Natasha passed me and also rode away from my sights. I stayed calm despite some frustration from how I felt and the data from my Ergomo. I held my position in 11th through the rest of the ride and maintained a present focus on my fueling. My bike split was six minutes SLOWER than last year and it was not until after the race I noted my rear brake had been rubbing every so slightly to disrupt the normal wheel rotation...ugh!

Run (1:18) - Exiting T2 I knew I would have to run well to make up for precious lost time on the bike. I had not done any interval work before this race after coming off my injury and figured I would need to dig deep and keep working until crossing the line. I felt pretty good as I found my running legs and hydrated through the aid stations. As I ran towards the backside of the lake I took a look across to see if I could spot anyone. No one in sight. Upon reaching the first hill out of the park my left hamstring began to cramp and I had to ease up a bit to avoid a full-blown cramping episode. I was able to manage it with my Endurolytes and fuel from the aid stations. I did not see anyother atheltes until I reached the long out & back section to the turn-around. Chris was running strong out front and I encouraged him with a few words as we passed each other. I finally ran down Natasha and soon after that Jason. As the others were making their way back from the turn-around I took note of the gap and was not too sure if I could catch any other guys. Through the turn-around I simply focused on my effort and fueling. After six miles I felt like I was finding a good rhythm and began to press my effort. Once back in the park and near the backside of the lake, several age groupers were giving me feedback about the two guys who were apparently within range. The BSLT 70.3 run course around the lake is such that you can not really see your competition and creates the "out of sight, out of mind" mentality. I knew I would have to keep working through the run, especially over the final three miles and through this portion of the course. My effort paid off as I was able to catch and run by James Hadley (Great Britian) and Brent Poulsen (Canada) within the final half mile to finish 8th overall in 4:14.

Although my time was eight minutes slower than last year, I was pleased to cross the line in good health and secure a top 10 spot. Once again there were lessons learned. I think that is part of the reason I have such a passion for triathlon...no race is the same. It was a fun race weekend in Lubbock and I enjoyed catching up with the Austin peep. A hearty congrats to all those from Boulder who raced. I am grateful for the support from my sponsors, coach, family & friends.

Keep it smooth...

Got Lobstah?

Sydney enjoys a mouthful of smores :)

Taylor & Cassie hamming it up!

Cassie & Forrest strut their stuff as Syndey & Ryan get in on the action

Ryan cutting it up - get this little guy some cardboard!

A group of happy campers!

My nephew Taylor is showing off his tasty New England treat as my family enjoyed our annual lobster feed on the Maine coast. I have never taken a mid-season break from training and this was something Zane and I planned at the end of the 2006 season. With great anticipation I had the final week of June penciled on my calendar. The original plan was to to take the week comletely off, but as I am just getting back to running we made some minor adjustments to include 2-3 runs while in Maine. No big deal and it would not interfere with the family fun :) We had absolutely stunning weather with warm, sunny days kicking it on the coast. Visits from extended relatives to our quaint spot along the unique Maine coast were welcome. I always enjoy the chats and of course the Maine humor. The days were filled with spotting harbor seals while sea kayaking, swimming in the ocean, playing trac-ball, kite flying, walks along the shore at low tide, volleyball, lacrosse, bonfires with smores, family dinners & lots of laughing. One of the highlights from the week was the show put on by Cassie & Forrest, two of the more "theatrically-gifted" family members. Seven-year-old Sydney & four-year-old Ryan were rather spontaneous with their appearances. It was a great week spent relaxing and I am very blessed to have such a wonderful family who can laugh with and at one another :)

My body and mind are rested and I look forward to getting back to things in Boulder!

Keep it smooth...

BSLT 70.3

I will get a full report on BSLT 70.3 upon my return from Maine. In general though it was a decent day (not my worst nor a banner day). Great to see friends from Austin and meet others throughout the weekend in Lubbock. Looking forward to a chill week with the family on the rocky & rugged coast of Maine.

Keep it smooth...

112

That's the temperature my Ergomo read yesterday afternoon. While I think that was a bit high, the temp was definitely toasty in the mid to upper 90s. My final prep for BSLT 70.3 has been on target and I am super stoked to toe the line in Lubbock this Sunday. Race coverage will be at www.ironman.com. I know several folks from Boulder who are racing and there will be a good crew from Austin including Coach Z's wife Terra (www.terracastro.com). Looking forward to a good time down south.

I am heading to Maine the week post my race and welcome the mid-season break. It will be fun to kick it with my family, fish at my uncle's camp in northern Maine, enjoy the ocean and of course induldge in a hearty lobster fest. 8 of my 11 nieces & nephews will be on-hand...lots of rough-housing and nuggies are in store :)

Good luck to all my friends racing this weekend!

Keep it smooth...

Fit to Tri

After coordinating with my friend Beth we are set to launch our Fit to Tri program for at-risk youth! It will be a six week program culminating with the kids' participation at the Boulder Peak Kids' Triathlon (www.5430sports.com) on August 11th. We have an eager group of 12 year-olds who have never done a triathlon and one 15 year-old assistant who completed his first race two weeks ago and now has "the bug". Our goal is to introduce triathlon to these at-risk-FOR SUCCESS-kids while promoting an active, healthy lifestyle. Stay tuned for updates and photos as the program unfolds.

Keep it smooth...

Beautiful Day

It is an absolutely stellar day in Boulder! Summer temps & low winds made for an excellent morning run with hill repeats. I ran across one of my favorite single track trails to a quiet paved road having a 4-6% grade...perfect for the 10x1'' repeats in preparation for BSLT 70.3. Above is the view I had for the second half of my run...nice, eh!? Post the run I enjoyed a good swim at masters with several of my friends :) The local triathlon season kicks off this weekend with the 5430 Sprint Triathlon on Sunday. I am looking forward to volunteering as a body marker and then taking in some of the action at the Boulder Resevoir. Happy grilling!

Keep it smooth...

Fragile

Glasswing Butterfly

Bugs come in all sorts of shapes & sizes...come to think of it so do cars, people, boats & a heck of a lot of other things!

Keep it smooth...

2.5 - 15.5 - 2.5...Dang That Hurt!

Well, I found myself getting back in the mix this morning at the Big Sky Duathlon - 2.5 mile run, 15.5 mile bike, 2.5 mile run (www.racingunderground.com) in the pleasant community of Bennett, CO. It has been about five years since my last duathlon. Friday evening I felt like a kid getting ready for the first day of school as I organized my race day bag. Darren & his crew put on a great event and I really enjoyed the low-key atmosphere. The FastForward training group from Boulder had a strong presence with several podium finishes including the top two elite women...way to go Sunny & Lianne! Of course my favorite part was talking a bit o'smack with Ivy, Scott & Randy from FastForward. Here's a quick re-cap:

The runs were two loops through a small neighborhood with one dirt trail section (my favorite part). The bike was an out & back affair over gently rolling terrain.

First Run (12:30) - Our wave included the elite men & women. Joshua Merrick was off like a bullet. Man this guy has some wheels. Justin Hurd was second, Leroy Popowski third with me just a few yards back. Joshua & Justin were heading out on their bikes as I entered T1. One of my goals was to have quick transitions. I was swift through T1 and started the bike just ahead of Leroy in third place.

Bike (36:55) - My hold on third was brief as Leroy quickly went to work on the fastest bike split of the day and passed me just outside of transition. Another goal I had was to respond to any surges from other athletes. My quads were tight and Leroy was gone. I continued to press my effort through the rollers, but never found any kind of range. About six miles into the bike, Jim Hallberg passed me and I fought hard to stay with him for a bit. I thought if I could stay with Jim he might help bridge me up to Justin who was still in my sights. Through the turn-around Jim soon began to open a gap on me which I could not close...dang! Although I was frustrated with how my legs were feeling, I continued to stay positive. As I entered T2 I could see Jim just leaving the transition area for his second run...is the gap too big??

Second Run (13:42) - The transition to the second run felt really good. I was enjoying the experience of racing in good health and went to work on cutting into Jim's lead. Through the first loop I could see I was gaining on him and held my foucs on maintaining a quick turnover. As we continued the second loop I enjoyed seeing some friends on the course. My form felt comfortable & relaxed. I soon realized I did not have enough realestate to catch Jim, but was exuberant upon crossing the line and congratulating the guys for their efforts.

This was a very fun event and gave me and Coach Z a good snap shot of my run as I prepare for BSLT 70.3 in two weeks!

Keep it smooth...

Under the Knife - A First for Me

Today was my first experience of "going under the knife". OK, so it was not really that big a deal...I made a visit to Boulder's foremost dermatologist and had a slice of my back removed. My massage therapist, who has first hand experience with skin cancer, noted a spot looked suspicious and hooked me up with Dr. Karen Kallgren. I expect to hear back early next week after it is analyzed for melanoma, carcinoma or some kind of noma -- that's a movie quote, but the movie escapes me at the moment. All kidding aside, skin cancer is no joke! As athletes we expend ooodles of energy to stay fit, eat well & get plenty of rest. We get our teeth checked every six months or so and pay top dollar for massage therapy & accupuncture. With the amount of time we spend in the sun training, it makes sense to get a thorough skin check once a year. Visit www.skincancer.org for more information. I am not an alarmist, but an advocate for healthy living.

The last couple of days has seen some downright crazy winds in and around Boulder with gusts up to 85 mph. No rain or thunderstorms, but lots of wind!

Training...
It has been a rather solid couple of weeks. My swim and bike are in a good spot at the moment and my run is coming along. Tuesday was a key session with 90 miles on the bike and a one hour run off the bike (9 minute run, 1 minute walk). Coach Z and I are pleased with my pacing on the runs. The dark side was getting at me this afternoon to skip my longer run with hill repeats, but I was able to get my bum out the door. It was a great session done on the CU x-country course. I'm lucky to live about a mile from it, which serves as a good warm-up and cool down. This weekend I am racing the Big Sky Duathlon (www.racingunderground.com) located in the farming community of Bennett, CO. It will be a fast and furious affair with a
2.5 mile run~15.5 mile bike ~ 2.5 mile run. I am stoked about getting in the mix!

Best wishes to my friends racing Baja 70.3 and Eagleman this weekend...rip it up!

Keep it smooth...

Wildflowers

The last couple of days I have enjoyed running on two of my favorite trails in Boulder: Doudy Draw Trail & Eagle Trail. With all the rain in recent weeks the wildflowers are in full-bloom and certainly make for a nice view as they paint the rolling hills. The purple ones are my favorite. Hey, I'm man enough to admit I like wildflowers. Today's training - easy spin, run & swim - was capped with a saweet ab class at FAC which is led by a grandmother :) Seriously, it's a killer class and I like hitting it at least once a week. We used these gliding discs today which was a hoot!

Well, I'm hoping the Pistons can get back on track with a big W tomorrow against the Cavs.

Keep is smooth...

Remembering the Fallen

Happy Memorial Day! As a kid, this holiday weekend was one of my favs...with school almost over, the neighborhood pool opening, family barbeques and the local festival/fair I knew it meant summer was about to begin in full force :) Come to think of it, I still enjoy all these aspects of Memorial Day weekend. I also find it a healthy reminder to keep in my thoughts and prayers those who served our great nation and continue to do so in all corners of the globe.

I have enjoyed a rather busy week of training and hitting the town a bit to enjoy some of Boulder's finest adult beverages and food. My brother and his wife were visiting and we shared some good laughs and conversation with my friends over dinner, drinks and of course the Pistons' play-off games. Saturday night we took in the Boulder Creek Festival...I never knew chicken on a stick could taste so good...yummm! The live music by an Irish band called the Indulgers was a hoot. Today Boulder plays host to one of the largest 10k's in the world with close to 56,000 runners hitting the neighborhood streets throughout the city.

May you and your family enjoy a healthy, happy & blessed Memorial Day!

Keep it smooth...