Post Season Update

Well, here we are in December already. How’d that happen so fast? Since my last post I was sick, I fell on my face while running and had a sweet black eye for a few weeks. I did Ironman AZ, and now I am counting down the days until we leave for Dubai. That’s the last few months summed up. Here are a few details:

Pre Ironman:
Training was going great until I got sick on what was supposed to be my biggest week of training. I was on the couch for 4 days and wasn’t fully recovered for about 10 days. I managed to scrap together the last couple weeks of training though and was in decent run and bike shape leading into my taper. 10 days out from the race I did my last long run in the dark. I didn’t see the large lip in the sidewalk and managed to land eye first. After much blood, swelling, and swearing I made it back to the car with Rob’s help. My eye swelled up pretty good and the scab that formed prevented me from wearing goggles. So I missed the last 4 swims workouts prior to the race.

Race Time:
Even with all of this drama I felt confident race week. I had a race plan and was looking forward to see how the run was going feel. My goals going in were to nail the nutrition on the bike and continue it on the run, hoping I would be able to crank out a good run split. I was thinking I could go about 3hrs 40 mins if I was feeling good. I wasn’t sure what would happen on the swim. I had a new wetsuit that I had never swam in and I felt like I was in terrible swim shape. Overall the swim went ok. It was very physical and I felt like I was always fighting somebody off. Overall time of 1:06 and change was about a minute off of my PR, so I can’t complain too much about that.
The bike went about as I had planned. I was able to ride good the first lap but my watts fell off on the second lap with the strong headwind on the way out. The wind shifted on the 3rd lap and I was able to recover some of the lost time. Overall I was never really comfortable on the bike. My IT bands were tight and low back was sore. That’s the problem with this course though. It’s like riding on your trainer. Since it so flat you rarely get up out of the aero position. That’s why I like the Canada and Wisconsin courses more I think. But overall I was happy with a 5:03. It was a 27 min on this course. Granted conditions this year were much better than last year.
Onto the run I felt dynamite. Legs felt fresh, HR was in check. I was running about 20 seconds per mile slower than I thought I would but after a few miles I settled in. On the second lap I started to loose a little steam but most of it was mental I think. My legs still felt good and my HR was still in zone 2. My stomach felt good so I started asking myself what’s the issue here? I couldn’t come up with one so I forced myself to pick it up. I ran by Dave at mile 13 and he told me to start picking it up at mile 16. At mile 19 Ann and Jen were yelling at me. Telling me if I didn’t run 8:20’s I wouldn’t break 10 hrs. I gave them a thumbs up but thought “there’s no way I can run that for 7 miles”. At mile 20 I decided to pick it up and see what happens. I managed to run 7:35 pace the last 6 miles and it felt great. That’s my biggest area of improvement I think. I need to push through the mental part that tends to get me at about mile 9 through 18. The other area of improvement is to actually stop at special needs on the run. I ran right by it and didn’t even realize it until about a mile later. So I did the only thing I could do. I called myself a dip shit and laughed. I would just have to take gu from the aid stations until I ran back by special needs at mile 20. It all worked out. That’s one the big keys to long course racing, dealing with adversity calmly. If you think of all of the things that might go wrong ahead of time and make a plan then when shit hits the fan you’ll be prepared. Running the last quarter mile I didn’t know what the total race time was but I knew I pushing the 10 hr mark. I rounded the corner to the finish line and saw 10:00:55 and for a second I was disappointed. I crossed in 10:01:21 and was stoked. Mostly because I felt great and I actually ran the marathon. It was a huge break though for me and all of the goals I had set for the race had been accomplished… except for the one about breaking 10hrs.

Post Race:
The Monday morning after the race we headed to Vegas. We had a great trip and did our part to support the local economy. Since then Coach Dave has had me on a no workout regimen. This is a 4 week ban on workouts to allow for recovery before the 8 month build to IM Canada in August. I have high hopes for this race. I’m planning to be pretty focused on preparing for it, much more so then I’ve been in the past. I am finally starting to realize the level of effort I’m going to need to put into training to really get the results I want. The best part is I am finally excited about doing them again.
Next up is Dubai for Christmas to visit Garren and Jen. Other then the super long flight it should be a great trip.

Redefining Willy T.

7 weeks until IM AZ and things are progressing well. Since my last post I have made a few key changes in my training. Since late 2006 I have been working with Scott McMillan (Factor9 Coaching). Prior to working with Scott I didn’t have a clue what I was doing. Scott really helped me progress my fitness and get me to a level I never thought I was capable of. I decided after doing the Hulaman Half IM in August that it was time to mix things up a bit. After almost 3 years I felt like it was time to go it on my own. At the time I had made this decision I hadn’t signed up for AZ. My plan was to do Cyclocross this year and maybe a winter marathon. Once I decided to do AZ the task of self coaching became a little overwhelming. I started talking with Dave C. (Summit Coaching and head of our tri team). He and some of his other athletes were also doing AZ (they are actually the one’s that peer pressured me into doing it :), you know who you are!) so he offered to take me on as well. This seemed like a great opportunity to try some new methods and work with someone that I train with on a regular basis with anyway. Also, to be on the same plan as those I was training with makes training for an Ironman much more appealing, especially this late in the season.
My last race before AZ was this last weekend up in Washington at the Black Diamond Half Ironman. A couple of weeks ago I had lactate testing done (nothing to do with breast milk) to determine what my power ranges on the bike are. Dave worked these numbers into a race plan and all I had to do was execute. The race went very well (7 min PR) and I have never felt so strong at the end of a half Ironman. Needless to say this is a huge confidence building leading up to AZ. In past races my plan had always been to go out and push the bike as hard as I could then hang on for the run. This always resulted in a miserable 13 miles, and made it hard to get excited about racing because I knew how much it was going to hurt. By holding back on the bike a bit I felt great on the run. I was actually able to catch someone and pass them. That never happens. But this does mean swallowing my pride a bit and letting go of this thing I have about proving myself on the bike. This where Willy T. comes in. Willy T was my racing alias in a few events this year. Willy’s key strength is the bike. He is proud of this and does things like wears gold bike shoes, and talks about himself in the 3rd person. Some may confuse his confidence with cocky-ness. He’s a bit of a show boater. Sure it’s nice to have a solid bike time, but it does get a little tarnished when you can’t back it up on the run. So Willy is learning it’s more about balance across all three disciplines. Sure that sounds obvious, but he’s a slow learner. It’s hard to find that fine line of pushing your area of strength up to the point that it doesn’t affect your areas of weakness. Every race is different too. The course, the conditions, you just never know. I guess that’s what keeps it interesting… Willy T plans to make one last appearance at AZ this year before going into retirement.

What else is new??? We booked a trip to Dubai to visit Garren and Jen in December. This is a huge trip for us since the farthest we have ever flown is to Florida. Our flight from Atlanta to Dubai is direct and I think takes 15 hours? Maybe 12? I can’t remember, but it’s a really long time. I can’t wait though. I think it’s going to be an amazing experience and a great opportunity to see where Garren and Jen are living. Should be a great trip!

Famous Last Words

Quick catch up since Boise... Two weeks after Boise half IM I made the last minute call to jump in on Pac Crest half IM. I thought it would be fun to give it a go with no minimal prep and no expectations. It went ok; the altitude was a major factor for me. The bike course climbs up near Mt. Bachelor to I think around 6700 ft? Not positive about that, but the air sure felt thin. The best part about the day was running pain free. No more calf issues! But due to heat, dehydration and altitude I ran 8:00 min pace with my HR in upper zone 5 for the entire run. A little frustrating but at least I know now that I can hold that HR for that long. Overall it was a great learning experience.

Last weekend was Hagg lake Olympic. Known for its rolling terrain, it is a challenging course as well. With the last 6 weeks being tapper, race, recover, repeat, I wasn't sure how this race would go. The week leading up was busy at work and I was feeling like crap. In that past this usually leads to a pretty good race. I haven't figured that one out yet... The race itself went much better then I expected. My swim is still much slower then last year but the bike felt great. With my current lack of run fitness due to the calf issue, things went better on the hilly run then I thought they would. Overall I was pretty happy with 4th OA and first place AG.

As for the famous last words... those would be "I will never race AZ Ironman again!!" I've stated this on many occasions and I have to say I was pretty convincing. I even believed myself. Well, "never" appears to fall on November 21st 2009. I wasn't planning to do it but over the course of this week I have changed my mind. There are some major things that I have never nailed down when it comes to the long course racing and training. The biggest is the nutrition during the race. This is perhaps the biggest issue I have, and the biggest thing slowing me down. My goal for IMAZ is to focus on this in training and figure it out once and for all. Other things like pushing myself mentally, racing the swim, and improving my general day to day nutrition are all things I am making progress on this year. Well, ok so my swim times don't reflect that but I feel like I'm being more strategic. In addition to all of these things I just want to enjoy it. No expectations other then that. If my main goal is to nail the nutrition then everything else should fall into place. Oh ya, and there is the quick trip to Vegas on the way home after the race. Not that I considered that when making my decision. Well, maybe a little.

Boise 70.3

With no full Ironmans planned this year, Boise had been my focus through all of the early training. I have had some break throughs this year with my running, and my bike fitness has remained consistent with what it was late last season. Swimming has been a mystery though with some recent visits to Dennis Baker for feedback. He had given areas to focus on, and much like golf you get worse before you get better. At least for me anyway. So really for the last month my swimming has been improving, but I still have a lot of work to do. With all of that being said I was pretty confident that if all went well on race day I would have a good shot at the podium.

Thanks to technology (Facebook) most are aware of the drama that occurred during the two weeks leading up to the race. Two weeks out I wrecked on my bike coming down Logie (steep descent in the West Hills) and cracked my frame on my TT bike. I loved that bike. Athlete’s lounge quickly hooked me up with a new frame and had me rolling again within two days. In an effort to get dialed in on the new bike I went for a fitting. The new bike (Scott Plasma 2) has a solid carbon seat mast that is “cut to fit”. During the process of getting fit the seat mast was accidently cut too short rendering my new frame useless (at least for me). The fitter took full responsibility for the error and replaced the frame as quickly as he could. I picked up my bike (second new frame) the night before we left for Boise. The other piece that made this race a challenge was the tweaked calf I was trying to fix the week leading up. I had run some intervals with a few guys that are much stronger runners then I and it resulted in a very angry calf (leg muscle, not baby cow). I don’t remember the names of the tendons I pissed off but they apparently play a big role in one’s ability to run. I rested the calf for four days and tried a short easy run on Tuesday before the race. The first 2 miles felt great no pain… but then it went and I had to walk it in. Frustrated and desperate I went in for one last round of electro-stimulus and ultra sound treatment before heading to the race. My next run wouldn’t take place until I came off the bike in T2.

Through all of this I was all over the place emotionally. At first with all of the bike issues I was ready to call it quits with this race and even triathlon. At times I was questioning why I was wasting all of this time, energy, and money on a hobby. Hobbies are supposed to be fun and this wasn’t fun anymore. Fortunately Jen is around to talk me down when I throw my pity parties. By the time we left for the race I was pissed, but in a good way. I had decided that I was going to run until I ether finished or my leg physically came off. So off to Boise we went.

The race went pretty much like the weeks leading up. The conditions were perfect until 10 mins before I started. The winds picked up as a storm moved in. The white caps formed and the swim felt like I was in a washing machine. I started at the front and was quickly passed by a good size group. Between the wind and the rescue boats the swells were large. It made it challenging to stay on the feet of those around me. After dumping out the goggles a few times and throwing up a little frm taking in large amounts of water, I was finally in a groove. Out of the water I felt good about my level of focus and my form. I was a little surprised at my time when I glanced at my watch. I was pretty disappointed with my 39 min swim but was able to move past it and keep the focus on T1. With the long run to the bike I could feel the calf already. I tried to ignore the tightness but I knew it was there in the back of my mind.

The bike was a combination of thunder, lighting, hail, and intense down pours of rain. It was pretty intense, but I was feeling really good. With only having ridden 10 miles on the bike prior to the race it felt like I had been ridding this bike for years. I’m still amazed at how comfortable it is. The bike went by fast due to how much focus was needed to maintain my watt avg in such challenging conditions. Overall I biked what I thought I could on a good day so I’m encouraged with how I did given the conditions. This is the first long course race I’ve done where no one passed me on the bike. It did help though that the 26 through 34 year olds started in waves before me… But still… :)

Off the bike into T2 I felt great. Feet where numb and I was soaked and cold. But I started the run feeling strong. I held back on the first mile and kept the pace steady to allow my calf time to warm up. First mile was a 7:02 with my HR avg in the low 150’s. My plan was to slowly pick it up and go for it at mile 6. At mile 2, just like on my last run, the shooting pain hit. From the back of my knee to my Achilles. I slowed a bit and shortened my stride. I focused on running and not limping. I knew if over compensated then other things would start to hurt. I found I was able to hold my pace at about 7:15 to 7:20 without the pain getting worse. When I tried to increase my turn over though or lengthen my stride I noticed I would start to limp, which hurt even more. I kept this pace up until about mile 10. That’s when two guys in my age group passed me. I watched them run away and decided to pick it up. I was able to run the last 3 miles at just over 7 min pace and caught 3 guys in my age group along the way.

Overall I finished 9th in my age group. With a faster run split I would have had a shot at a podium spot but based on everything that happened along the way I’ll take a PR. I also decided to grab a roll down spot to Clearwater. I had told myself prior that I wouldn’t take a roll down, but I felt like I had earned this one. Overall I’m happy with how I managed the pain in the race and was able to keep my focus. In the past I have struggled with this in long course races. I’ve come out of this experience with a renewed appreciation for the sport. Not only because of the places it takes me emotionally, but also because of the amazing people I have met along the way. I think the best part of this race was having so many close friends there experiencing the same things. Everyone has a different perspective and their own set of challenges, and everyone overcame them successfully. For me the biggest difference this season over previous is my confidence level. I’ve never been a confident person and I think it’s a very hard characteristic to learn. As I’ve tried to become more confident I’m always worried that it is going to come off as cocky. I’m finally starting to realize though that confidence is something that you have to build over time and is the result of reaching goals through hard work and determination. I’ve already accomplished so much more then I thought I could 5 years ago. It makes me want to work harder and learn more to see what I can do over the next 5 years and beyond.
Shout outs:

- My Jenny… 37 min PR? Unbelievable! Her focus and determination this year has amazed me and has kept me on track as well. I am excited to see all of that hard work pay off.
- First timers: Anne B, Taylor B, Stacy S. (I think that’s everyone) Congrats! Strong work on such a tough day. It was cool to be a part of it.
- Chris V!!! I’m glad you’re back on the horse… literally and figuratively. (please upload the picture soon)
- Ann C and Gio. Best cheerleaders ever, but I’m looking forward to you guys racing again soon.
- Dave C. thanks for all of the advice and for letting me be your step athlete. 16 seconds on the bike… bastard!
- Folske, thanks for kicking my ass all winter in the west hills. I hated you then, but I’m loving you now.
- All of the other Ironheads: It’s motivating to see so many friends on the course. Nice work out there.

How's it going?

Wow, it’s amazing how time flies. A quick catch up from the last few months: We’ve done a few races so far this year. I did the Jack Frost TT in February. We did the Shamrock run 8K, Race for the Roses Half Marathon, and the HF Sprint Tri. So far Jen and I have had good races with new PR’s at each event. Our next big event is the Boise Half Ironman on June 13th. Since I’m not doing a full Ironman this year this race has become one of my key races. So far my running and biking are on track. My swimming… Well, it’s a work in progress. I started going to see a swim coach, Dennis Baker. He has me working on some key elements of my stroke. Unfortunately these are things that my mind wants to change but my body doesn’t. I am learning how uncoordinated I really am. But with some patience I’m sure things will come around. The question is will they come around before Boise… We’ll see.
Other then training it’s just been work. No new cars, only two new bikes this year Jen got a new Scott Plasma 2 Limited TT bike. It’s a sweet looking bike that has become a permanent fixture in the living room. I upgraded my road bike to a Scott Addict R3. Now I need to get in on some road races this summer after Boise. This is the other advantage to no Ironman this year I can try some new stuff. Next month the short track Mt. bike races start up at PIR, so I think I’ll give that a go. I think this will also be the year for me to try Cyclo-cross. I’ve been putting it off for two years now. It’s time to man up. I’ve also been kicking around jumping in on the Portland Marathon. It would be nice to grab that Boston spot early so I could get signed up and not have to worry about it this winter. Who knows, depending on how Boise goes I may take a spot for the 70.3 championships in Clearwater FL if I qualify. So many options, so little time.
No new updates other then that. Life has been pretty mellow at the Thompsons’. Today is our 13th wedding anniversary though. Talk about time flying! What are our plans for tonight you ask? How about 3 by 12 minute threshold hill repeats on the bike up Old Germantown road. We are saving the real date night until this weekend when we can really enjoy it. Not the all out hill repeats aren’t romantic.
Well, I guess that’s all for now. I’ll try to check in more frequently since we have a lot of fun stuff coming up in the next couple of months.

The best I can do

Once again it’s been a while. I think now that I’m on Facebook I don’t want to talk about myself too much. That’s probably why my updates here are so few and far between. What’s new? Well, work is finally slowing down. It’s been a busy two months, but things should be much calmer until mid summer. Even with the increase in work I’ve managed to keep up the training. This has required 5 days a week of morning workouts, but I’m adjusting. I am actually enjoying it. Granted I don’t have to be out the door to workout until 6:30, but it is nice to get in a workout first thing. If I had to be up any earlier it probably wouldn’t be happening. The new job is still exceeding expectations. Even with how busy I’ve been I love the environment, the people and even the job responsibilities. I just hope I can survive the recession… So far no talk of any cut backs, but these days you never know.

On the racing front, last weekend was the first racing I’ve done this season. Saturday we went up to Mt. Hood for a snow shoe event. It was a “Race For the Cure” type event on snow shoes. There was a 3k race and a 5k hike. It worked out so I was able to do the race and finish in time to do the hike as well. The race was pretty small with only about 15 people. They promoted it as a fun run but they still awarded 1st through 3rd with prizes. I managed 2nd, which I’m ok with since my snow shows are pretty big. Not the easiest thing to run in. I managed a 6:24 pace 3k and won a free pair of shoes. After the hike we headed up to Timberline with the Perkins for a beer and some lunch. It was nice to get out of the normal “long ride Saturday, long run Sunday” routine.
Sunday was the Jack Frost Time Trial at Vancouver Lake. It is a 20k out and back bike race. The weather turned out to be much better then expected with only a moderate east wind during the race. It’s hard to complain about that in late February. I’ve been anxious about this race because I had no idea where my fitness really was. It’s hard for me to tell in the winter since there are so many factors working against you in training this time of year. With cold temps, wet weather and layers of cloths it tough to get an accurate read on fitness. Overall the race went well. I felt great going out with the tail wind and was ahead of what I projected half way through. On the way back though the head wind was stronger then I thought it would be so I was quickly nearing max HR with 6 miles to go. With a lot of grunting, snot and drool I managed to maintain my effort level and finished 2nd in Cat 4. I tried to up to Cat 3 prior to the race but they wouldn’t let me. You have to earn a move to cat 3 which makes sense. But in this case had I been in Cat 3 I would have gotten first. Not really a big deal though. It was really the time I was shooting for. I really wanted to go under 28 mins and I managed a 27:47, so goal accomplished. Next race is Banana Belt road race then the Shamrock run 8k. I love racing again!!

I promise I'll try to be a better blogger.

First off – Happy New Year! It’s been awhile since I’ve posted, obviously. We survived the holidays and the “Arctic Blast 2008” which brought 15” of snow. I’ve plunged into the new job head first and am adjusting to the new routine. So, all and all things are going well. The only downer news is our cat Chief had to be put to sleep. He was almost 14 and suffered from thyroid problems. Over the last 6 weeks he really went down hill and wasn’t living a very dignified life anymore. We took him into the vet and they agreed that it was probably time. Chief and I have never really gotten along. He was very head strong, as most cats are, and so am I. We had our struggles over the years, but we were family. I had always joked about taking him to the woods to party with coyotes, or giving him away as a gift as Christmas. But when it actually came time to make the decision to have him put to sleep I struggled. That is not an easy call to make. I don’t feel like I should have that kind of power over anything more then a fly or a spider. But we did it and I am glad that he is not suffering anymore. He lived a good life and was there with us through a lot. We got him before we even lived together. It’s strange now that he’s not around bugging me like he always has. The house is much quieter now, and I miss him a lot more then I thought I would.

As far as training goes, I’m hopefully getting back on track. Between the tendon issues, the weather, and a really good chest cold, I am way behind where I had hoped to be at this point. But this week is starting out good. I’ve started swimming in the morning and it is going very well so far. Due to work being busy most workouts have to happen before or after work. Only the occasional lunch time run is possible at this point. But I have options and if I plan ahead it seems to work out. So as long I am organized and motivated I should be able to get back into shape soon.

End of an era

One more day to go here at Intel. I'm getting anxious to start at Columbia. From what I hear it should be pretty busy there, I'm looking forward to serving a purpose. Tomorrow is a formality. I come in and hand over my laptop and my badge. Then I'm out the door. It really hasn't set in yet. 15 years is a long time, especially when your only 34. I've basically grown up here. Being 18 when I started, then meeting Jen. I've spent more time here then I did in school. Probably the thing I am most excited about is the change. EVERYTHING will be different. My route to work, my co-workers, where I swim and run during the day. It's a fresh start, something I could never get by staying with Intel. Based on how excited I am about that alone just proves how ready I am to make this move. Regardless of what happens in the long run I have zero regrets about giving this a go. And did I mention the employee store? We went on Sunday to check it out. I walked in and there were fleeces everywhere. I admit, I love fleece! I walked in and felt like I was home, finally! No regrets!
Training has been going well. I am still having Graston done on my Achilles but it is pretty much pain free at this point. I've decided not to do the marathon since I have missed so much training. Instead I am switching focus to the California Half Ironman in April. I love this course and I think I can have a good race there. My swimming is going really well right now, and I'm thinking about joining a masters team. I'm starting to get some bike fitness back, and the running seems solid even after a couple of light weeks. The key will be sticking to it once I start the new job. It will likely take a little time to adjust to a new schedule, but others are able to do it with much more demanding jobs. I'm looking forward to the challenge of making it work. I'm starting to get excited about next season!!

I Suck At Blogging

So much going on, let me bring you up to speed! Since my last post we went to AZ to visit family and watch the Ironman. Christian, Aleck, and Sarah M all kicked some major ass. Actually watching the race kind of made me think I want to do another one next year...maybe!


On the training front - While training for the RnR marathon on Jan 16th I managed to develop tendonitis in my Achilles. Ok, so maybe it was actually from running the beer mile. Not sure, but finally today I went to see John Foland, a local Chiropractor, for a treatment called Graston Therapy (http://www.grastontechnique.com/). I think it worked, or at least is helping me move in the right direction. After the treatment I was able to come home and run 6 miles with very little discomfort. In the last 2 weeks I haven't been able to do more the 4 miles at a time without significant pain. More ice and another treatment I should be good to go. Now the question is can I get the lost fitness back in time to actually run a fast marathon. Only time will tell.
Perhaps the biggest development since my last update is my new work direction. Yesterday I officially accepted a position at Columbia Sportswear as a Senior Supply Planner. This is a huge change for me since I have only ever worked at Intel. After 15 years I am definitely ready for a change. I think Columbia is going to be a good thing for me for many reasons. Mainly, I really feel like I need a fresh start. That's something you can't ever really get when you change jobs within Intel. Also, I'm excited about working for a smaller company. I think Columbia has 2200 people world wide compared to Intel with over 95k. I'm expecting a period of adjustment, but long term I think it is going to a good move. It's nice too that I'm not leaving Intel as a disgruntled employee. Quiet the opposite actually. Intel has allowed me to do so many things and has been a great place to work. Trust me, I am definitely not taking this opportunity for granted. With the way the economy is right now I am SO grateful to have this option available to me. I am expecting to have to make some sacrifices though with my training. No more will I be able to work from home one day a week. And in the short term no more hour and half swims at lunch. But that's ok. Most people are able to train without those luxuries, so more early mornings and time on the trainer. I think it's going to be worth it if it means a job that is at least some what rewarding. Exciting times!


I think that sums it up. I have been wanting to update, but didn't want to give updates on things that were still in limbo. I hope to be better as I start my new adventures.

The Fountain of Youth

I found it! It's on SE Hawthorne and 29th! Dr. Nathan Pool's Chiropractic office. He specializes in ART, or Active Release Therapy (activerelease.com). Ever since I slipped in my socks on the freshly polished hardwood floor last week my back and hamstring have been a mess. Last week I should have gotten in ~45 miles of running, instead I did 18. Not good 10 weeks out from the marathon. So I asked around and Dave C. recommended Dr. Pool. I went in yesterday and in a 30 min appointment my hamstring is 100% and my low back feels so much better. I can actually touch my toes again. Not sure why, but that's my indicator on how tight my legs and back are. The best part is insurance covers 20 visits a year. So once a week for the rest of this year is the plan. Next is the calves, and then the periformes (ass tendons). After that I will drop down to once a month adjustments and maintenance.
Last night I put my new hamstring to the test. I met the Perkins' at Dunniway and we did 4x3 min hill repeats up Terwilliger. It felt amazing! No pain at all. Even before I injured it I always had tightness when I was running. It never felt good. Last night it didn't feel at all, like it's supposed to. This new found youth couldn't come at a better time with age 34 looming on the horizon I need all of the help I can get.
Other then that not much else new. The annual Ironheads Beer mile is this weekend. Another reason I am happy about being able to run again. I hope to finish a little better then 5th place this year. I've been training constantly with the beer portion of the race, so we'll see what happens. The big question is what to wear? Costume or no costume... It seems too early to bust Wonder Woman out again...

I Witnessed it...

I'm not one that discusses my religious beliefs or political views very often. However, last night left a big impression on me. On my flight up to Washington this morning on the Intel shuttle I had some time to think about the election. Ever since I was in grade school I have learned about all of the significant events in US history that have led to progress. I've always been a little jealous of the generations before mine that have witnessed these milestones. Up to this point in my life the only true monumental events I've experienced have been tragic. Watching the election coverage last night and seeing people brought to tears of joy over something that we as a society voted for was amazing. I will admit up until this point I have never really felt a true connection with my country. I've always felt that if we are such a great nation then why are we so hated around the world? Just last week I learned of a co-worker traveling to Venezuela. For safety reasons she had to purchase a Canadian passport cover so people wouldn't know she was from the US. It's hard to be proud of your country when you have to pretend you're from another. But last night proved to me that we are heading in the right direction. Even if Obama sits in the Oval office for four years with his feet on the desk and does nothing things will still get better. I don't think anyone person can fix things. But the excitement and hope that he has created within my generation and others, I think will re-inspire people to make positive changes. Don't get me wrong, there are still a huge number of people that are against this move, and I don't think that will ever change. But personally I love change. I thrive on it. I liked when Brian Williams held up a poster of the previous 43 presidents last night and they all looked the same, old and white. Change is good once in awhile. Thanks for listening to me ramble.

Beer and Bike Ridding

Another week gone and another Monday morning at my desk with sore, tired legs. Last week was a good week of training and a some what successful Beer Crit on Saturday afternoon. I believe this was the 3rd annual, but the first time I have participated. The race was held at Powell Butte park. The course was about 3 mins long and was mostly smooth single track with some tight turns and a couple steep little climbs. The required beer for the men was Guinness, approximately 14oz per cup. The format was drink a beer ride a lap, repeat 4 times. Yep, it's as hard as it sounds. That's a lot of Guinness to dump down your gullet in that short amount of time. I'll spare the details since it's mostly a blur. Overall I finished 3rd out of 8. Folske smoked it with his super-human bike abilities, and Jay Chech was 2nd thanks to his superior beer chugging. On the women's side Erin P. dominated almost catching Dave C. on the last lap. Next up, the beer mile in 2 weeks. Good times!



On the training side, still running! Last week ended up 5 days and 38 miles. A little light on the mileage, but there was some good quality. I started hill repeats, those hurt. The long run yesterday was good, but the legs were feeling it. 16 miles @ a 7:25 ish pace with HR avg in upper zone 2. Not as fast as last weekend, but better then expected after the beer crit and the hill repeats. Saturday morning was a reality check, summer is gone. Rode out to Sauvies Island in the rain and wind. The only plus was that it wasn't that cold. It was a harsh reminder of what the next few months are going to be like. There's always the indoor trainer I suppose. Swimming, well, it is what it is. I'm still getting it in but I'm feeling a little slow these days. I've been avg'ing about 8k a week. Not bad I guess. It's hard to stay motivated when there's no race on the immediate horizon. I did sign up for a swim clinic in a couple of weeks. I think I am ready for some feedback on form. Hopefully this gets me motivated again.

Bever Fever Duathlon

It almost didn't happen. Sunday morning at 5am when the alarm sounded I was so close to turning it off and rolling back over. But I laid there for a second and thought about it. I knew if I skipped the race I'd check the results next week and regret not doing it. So I threw my feet on the floor and staggered to the bathroom. We arrived in Philomath just before 8am. I had just over an hour until race start. So I had plenty of time to set up my gear get registered and freeze my ass off. It was a chilly 38 degrees but sunny and clear. So the race started pretty close to on time. The first 5k was a loop around town with a couple rolling hills and one short steep climb. I came into transition in 6th with a new 5k PR(18:19). Once I got my helmet on I was off. Within the first 3 miles I had climbed up to 2nd and begin the hunt for first. The 18m course was nice country back roads with rolling hills and 2 pretty good climbs. I was able to get within sight of the first place guy but wasn't able to close the gap he had on me. My legs were not happy today after doing a tough ride the Friday night before with Grant. Typically in a race of this distance I should be avg'ing ~310 watts. Instead I was struggling to hold 290. Into T2 I was about 50 seconds back from the leader. But based on his run split on the first leg I knew my chances of catching him were slim. The last 5k was on the Philomath high school's XC course. It was 2 laps and had a lot of sharp turns and varying terrain. It was painful but fun and it went by fast. I finished about a minute and a half back from the leader but managed to hold on to 2nd. I was happy that even with tired legs I was able still able to crank out the fastest bike split. The downside was that I have beaten the guy that won in 2 other Tri's this year. Oh well, you can't win 'em all.

Run

Over the last few weeks I have started to appreciate running again. It's been a while since I have had the opportunity to really focus on it and make it my priority over the bike and the swim. The only downside is the loss in fitness in the other areas. I am having a bit of a hard time letting the bike fitness go. I am still riding, but not nearly as much as I was. Since the bike has become my strength in Tri's I am very hesitant to neglect it too much. With the base I've built over the last year though I should be able to bounce back pretty quickly after RnR marathon. It's good to be a runner again though!
This coming weekend I am planning to get a race in and us some of this fitness I have been trying to build and maintain. The issue I am having is trying to decide which race to do. There is a half marathon downtown on Sunday, but I don't feel like I am ready for that yet. It would be fun though since so many Ironheads will be doing it. Or there is a the OSU tri club's Beaver Fever Duathlon (run/bike/run) in Corvallis. This sounds the most tempting since I could break up the run with a little 18 mile ride. This may be better then an actual Triathlon for me since I wouldn't have a swim to slow me down. Who knows, good thing for day of race registration I guess.
Earlier this week we were in Disneyland with our twin nephews for their 8th birthday. Good times... I love Space Mountain! It's always nice to get home though, the crowds get a little old after while. Disneyland would be so much more fun if there wasn't so many kids there :) Fortunately while we were there I did manage to run everyday. On Tuesday we drove down to Huntington beach and I ran from there to Newport beach and back (about 10 miles). Flat, but great scenery. It was nice to get away from D-land for a few hours. The other two days were running around Anaheim. Not the ideal place to run. Both times I got a little lost and found my self a little concerned for my safety. But when your lost and a little scared the time flies by! Like I said, it's nice to be home...

Hunnington Beach

Flakey

So yes, I am feeling a little like a flake lately. A couple of posts ago I was all fired up about doing the SOMA Half. Shortly after I decided, Scott posted my training plan. I don't know why but I just wasn't feeling it in the workouts. I was getting them in but was dreading the actual race. I'm not sure if I was just getting burned out a bit or what. Anyway, I've changed my mind again and I will not be racing. I decided I didn't want to waste the time, energy, or money for something I was excited about. Since I made that decision the workouts have been feeling outstanding again. Today will be my 6th day in a row of running, and I should get close to 50 miles this week. I've backed off of the riding a bit, but am still getting 3 rides and 3 swims in per week. It feels good to be getting the running endurance back though. Right now I am getting over the hump of sore and tired. It's the point in which you think "how am I going to run today with these tired legs" but when you start running they feel great. The last 3 days have felt like that and each day the runs get faster and feel better. RnR Marathon is still a long way off so I really need to stay focused on not over doing it like I have in the past. Nightly stretching and recovery drinks after each run have been key.
Speaking of marathons, last Sunday we went down and watched the Portland Marathon. It was a harsh reminder of how hard marathons are. Trying to run that hard for that long hurts. Especially with the goals I have in my head for January, it's really going to hurt! But it was great to see so many friends coming in looking strong. There were, of course, the train wrecks that pushed beyond their limits and paid for it. Like the guy who was projectile vomiting as he ran up the street to finish. He was under 3 hrs, but it was not pretty. Then there was the lady with what looked like mud running down her legs. Needless to say it wasn't mud... I'll admit I gagged a little as she passed. Why do we do these things to ourselves... Oh ya, cause it's fun!

The Great Tuna Adventure

This last Saturday Rob P and I set out to the coast. That afternoon we fished the Neacanicum River just off hwy 26. This is where I caught my biggest fish up to that point. It was a 10 inch trout. I was very excited. After few hours we continued on to the booming town of Hammond just outside of Astoria. We met up with our guide Jad, Capt Chuck, and the other two guys that were fishing with us the next morning. The goal was to head out before dawn, stop for some bait and out into the ocean in pursuit of Tuna. The unique thing about this trip was the fact that we would be using fly rods rather then normal rods. The main difference is the length. A normal rode is much shorter and stiffer which gives you more leverage once you hook into the fish. With a fly rod the pole bends almost completely in half and makes if difficult to get the fish up to the boat. Especially when it's a Tuna fish.
So we were up at 4:45, mostly because we couldn't sleep. We loaded up the 36ft boat and headed out. A quick stop in Ilwaco for live sardines (bait) and we were off. The Columbia river bar is one of the roughest bars in the world and this was my first time crossing it. I was excited to experience it, but a little nervous about getting sea sick. I have never had the issue before, but my actual time out in the ocean is very limited. As we progressed towards the mouth of the river the swells grew and it became a noticeably rougher ride. It was amazing, the sun was just coming up, it was clear and relatively calm. It was a perfect morning.
We arrived at the fishing grounds at about 9:30 in the morning, about 30 miles out at sea. On the way out we saw a whale and some sea lions. We dropped the lines and started fishing. Within 20 mins we started catching fish. It was crazy at first. One person would get a fish on and yell "fish on" and everyone else would start reeling in their lines as quickly as possible to prevent getting tangled. Through out the day we had a fish on every 20 to 40 mins. Typically the goal is to find a large school of fish and throw out the live bait to attract them and bring to the surface. Then you cast your line into them and hope they take your fly. In this scenario it is normal to have multiple fish on at once around the boat. Unfortunately the wind had picked up so much that it was impossible to see the schools or really use the bait. But total we still ended up with 10 fish caught and 3 others that got away before we could get them to the boat. Not a bad day at all.
Overall it was an awesome trip. It is unbelievable how strong and fast a Tuna fish is. I had no idea. Also, just being out on the water that far off shore is very cool. You see so much more wildlife. I can't wait to do it again next year. Unfortunately the season is pretty short since the Tuna travel with the warm currents. So they really only show up from mid to late July through early October. But, I think that makes it that much better, makes you appreciate it more when it's so limited. In the meantime it will be back to the river in search of those little guys. Everything is going to seem little after this...

Here's a video that Rob put together:

http://perkwire.com/tunafishing

And some photos:

But wait, there's more!!

Just when I thought my Tri season was over I decided to do one last race. I tried to get into IMAZ, but no luck. So I am going to do the Soma Half IM in Tempe on 10/26. Jen and I did this race last year and it was REALLY hot. I remember finishing that race thinking "well, at least the full Ironman won't be this hot" and it was... So when I tell myself that there's no way it could be 97 degrees 2 years in a row I catch myself knocking on the nearest piece of wood. It's kind of nice to have the fitness to decide to jump into a half IM 4 weeks prior. I think it will work well. Scott has me running a lot right now as I build a base for Marathon training leading up to Rock N Roll marathon in January. My bike fitness seems to be hanging in there and the swim is feeling pretty good right now. So why not race?


On the job front, still not very busy. Should start to pick up again next week. I've been continuing my search outside Intel and have stumbled upon some interesting leads. I'll update ya'll on those later if they workout. Keep your fingers crossed!


Jeep update - I LOVE this vehicle! It has changed my life. I am a much happier person now that I own a Jeep again. I can't explain it... But there's definitely a connection there. It's strange because it is probably one of the slowest and clumsiest vehicles I've ever owned, but I always look forward to driving it! I got some new shoes for it yesterday. After taking it in the sand a couple of weeks ago I was unhappy with the lack of traction with the stock tires. So I found some mud terrain tires that are stock on the Rubicon version and swapped them out. Once I sell the stock wheels/tires on Craig's list I should just about break even. Let the wheel' in began!
My next post should include pictures of REALLY big fish! This Sunday is the big Tuna trip. Weather looks perfect...


P.S. I was just proof reading this entry before I posted it and I realized how strange I am. What a weird mix of topics. Not sure how I got this way... Wait until I post my list of top 10 favorite songs to do trainer intervals too. I'll give you a hint, it contains music from Crosby Stills & Nash, Disturbed, Lil Wayne, Johnny Cash, and the Greatful Dead.

Post Sabbatical

Two weeks back at work and it's not so bad. Work has been really slow though. It's been a busy two weeks outside of work. Last weekend we were at the beach camping, fishing, and crabbing with the Perkins'. Had a beach fire and hung out, good times. Last Sunday we jumped into the Pints to Pasta 10k at the last minute. The first 2 miles felt great, then my legs reminded me that I was only 2 weeks off of IMCA and 5:30 pace was unacceptable. So I watched Rob and Chris V quickly pull away as I suffered the last 4 miles. But this is the only time of the year that drinking beer before 10am is ok. The result is usually a nap from noon to 4, but it's worth it, the beer is free after all.

This last weekend was a tough but fun Mt. bike ride up at Browns Camp. I only had a couple notable wrecks this time, but I feel like I've been in a car accedient. I am sore in the strangest places. I'm sure part of it is getting old. Overall it was a lot of fun though. Other then that not a lot new. Starting to pick the training back up to a sustainable level. It's nice to get be back on a routine even if it is reletively light.

So what's next? Thinking about doing the Run Like Hell half marathon at the end of October. The main focus starting next month will be the Rock 'n Roll marathon in AZ on Jan. 11th. I hope to qualify for Boston and check that off the list. Right now it's looking like the next triathlon won't be until next April when we do the California Half Ironman. I am bummed that the season is over, but on the other hand I'm not craving to race one right now. The running races seem to be enough, and I hope to try my hand at Cyclo-cross soon while I still have the bike fitness.

In other news - Rob P. and I will be heading to the coast on Sept. 28th to fly fish for Tuna. It is supposed to be very intense. Check out the video on Rob's website: http://www.perkwire.com/oceanfishing.html. It should be interesting since to date the biggest fish I've caught on a fly rode is about 6 inchs long and these tuna are usually about 2-3ft long. Should be cool.

Finish Video

Here's my finish line video from IMCA....

Sabbatical Summary

So I've been trying to think of the best way to summarize my sabbatical. I've come up with a couple ways to quantify it. Pictures and numbers. The numbers are the best way to wrap up the training I was able to do. The pictures below are from my many adventures over the last 8 weeks. It sucks to come back, but at the same time it was a great opportunity that most people never get. This is what I keep telling myself today anyway. So far it's working OK...

So here's sabbatical by the numbers:

Training:

Miles Swam - 39

Mile Biked - 1057

Miles Ran - 236

Amount spent at Starbucks - $226

Miles put on the Jeep - 3014 (mostly to and from Starbucks)

Pictures:

#1 - Murphy on one of our many adventures together...

#2 - Training in Penticton the month before the race with Scott. One of the few places I could live other then Portland

#3 - Chris V in Canada the day before the race. Chris is great to have around when you need to lighten things up.

#4 - The best post race meal to date! The Rusty burger (2 patties, double cheese, double bacon).

#5 - What better way to commemorate a shitty race then by getting a tattoo of it, and no it's not on my ass (but in hind sight...)

#6 - The hardtop hoist project. Much more time consuming then first planned, but well worth it!