The SUN.

New life begins for me at the summer solstice. I'm a dead ringer for a Leo and that means a solar powered psyche. Jess and I got married the first saturday after the summer solstice, my son born just before and my birthday is on July 30,1969....summer of love. whatever. so my point is that July is for the taking. I'll be turning 39 which is nice because I'm not yet 40. That's important because I always told myself, at least since I started AG racing (and that 35-39 is the supposedly the toughest) that I would try to breakout and be ready to take advantage of my freshman status with the rest of the mid-o-lifers. It's too soon to tell if it's realistic since I'll be expectedly racing that AG starting this January. I'd like to put that out there as my intention.

My point is that July is my month and I've got some low key but firm goals for the month. We've settled into a rocky rhythm around the house, barely discernable, but at least it's not total chaos. With this varying degree of predictability and some personal sacrifices that don't include my family, I've found myself with a little time on my hands. My intention is to really get some frequency back with my workouts. I've been consistently managing two to three runs and two to three rides per week but duration and intensity have not been in the plan. But even though frequency and consistency may sound synonymous they are not. I've just been having fun, beating the stress and snacking on 50-90 minute workouts (granted the trainer duration f(x) ~ 1.5) So all in all I think its safe, in terms of preventing injury, to start throwing some intensity into a more consistent, I mean frequent schedule. I'm not really worried about endurance or aerobic training at this point, that's what Nov-Feb is mapped out for. It's for piece of mind and gives me a better shot at stabbing a sprint or fall TT in the belly fat.

Speaking of fat. I got on the scale this morning to get some metrics...168-7.1% not too flabby for being off training schedule for 3 months. I raced at 162 last year. I'd still like to see those numbers like at 155-158 @ 4-5% by spring but for now I'm shooting for 163 by the end of July (my birthday). Since the next best thing to being fit is looking fit, right? (visualize the fat ex-polo players (no-offense guys) two lanes up that are faster than hell, but still fat? yeesh) Having said that, any drop in weight will mostly be to help boost run economy, strength to weight, W/kg. It's also a pretty simple goal since the only major change in diet will be avoiding the late nite cereal(damn it's good. two types of granola over raspberry mueslix with handfull of frozen berries, vanilla protein powder and rice milk till it floats) and passing on the pasta. I'll really miss this while settling into dvr action of "le tour".


Another firm goal is to get my run tempo TT down from 25:37 to sub 24. This is a big gain but considering where my pace/training is now, I can expect that kind of bump. The tempo TT is one of Friel's run fitness tests that entails just three miles at 9-11 bpm below lowest Z5a HR(155bpm). bla bla.

The point is to pick a test that is easily repeatable and one that allows me to run faster.

There are some other good theories out there but to run at 141 bpm for 5 miles requires me to run too slow at this point(especially by mile 5), not to mention it's god awful boring. I am not a good runner and constantly need to focus on technique. At 9:15-9:30 pace, my current Z1 this is miles away from good running technique. ie lean, elbow swing, breath control, etc.

So the plan is to target the run speed now and worry about base fitness later when I'm lighter and faster. It makes perfect sense to me for all these reasons but most importantly because it's what I want to do. From time to time I'll talk about balance here, this is an attempt to try to recreate some of this for myself, now. Training plans are a ways off and this is a way to get out amongst 'em without taking anything too seriously. Finally I'll have something fun to write about, without getting into the hectic details of my other life.

Little man in da house....yo.

Hell yeah! My son, ahem.....MY SON was born on June 14 th, Saturday. Before I make this post all about him or me, I've got to give huge props out to my wife, who put in the performance of a lifetime. Talking about hitting it out of the park. She had the baby completely natural, denying the epidural and meds late in the game. I was there for the whole thing and it was rad. Raw/ Primal stuff to see. You think you know someone pretty good and they just come out of left field with some all time performance. I knew she could do it but we didn't even take those classes or anything. It all happened so fast and she just said, "I'm going for it". (Another "Hell yeah"). If you remember that cheezy simile to racing last post, I saw with my own eyes, more determination and willingness to suffer than ever before..by anybody, anytime. My hats off to her.

Here's the graph:

All Z1 aerobic HR for my boy. HR avg 138. J did the hills(contractions)

He weighed in at 8lbs 3 oz and is super healthy.

Well we're all safe back at the house and stoked to be out of the hospital, where anything can happen. I just got back from a run but it's too early to tell if I'm going to be able to balance this equation. Taking a month off of work should help to keep my priorities straight. I'm super lucky to have that option. Give thanks!

"Race Week"

" I can't beleive I ate the whole thing"

All the preparation is done. well into the taper for the big "race". J is feeling awesome and surprisingly agile for being so close to go-time. I've been spending most of my time catering to her needs lately, but have been getting in a pretty consistent schedule of workouts for the past four weeks. It's like medicine that takes the edge off my anxiety. Anxious of course, like the last at bat for a retiring baller. (the ole snip snip y'all) You want to knock it out of the park for a standing ovation. But alas it is all about her and "him". It's amazing how parallel the birth process is to an "A" race, granted the race of your life, except you have no idea where the starting line is or what time it starts. GOD just says GO! Nine months of preparation, cutting out the beer and maximizing nutrition, comes down to just a few hours of execution. Nobody knows how it will turn out and a lot will be a lot of drama out there on course. Just her doing work with me helplessly encouraging the effort. So any day now, I'm guessing early tomorrow morning, Saturday, we'll cross the finish line. Pretty weak metaphor but it's the only way I can grip my hands around such a mysterious and awesome event while trying to put myself in her shoes. We appreciate all the thoughts and prayers.


As for the training, I've never had so much fun with such informal sessions. Each run sees out of control heart rate at moderate pace. It's a relief to not worry about it. I've been averaging 1500-1750 in the pool of mostly "sprint" 100s, weak side breathing, and plenty of 60-90 minute trainer workouts (lots of standing) out of necessity of proximity. I have to say the emphasis is getting and staying stronger not necessarily fitter, that will come. Once things get settled I'll be heading into some more aerobic training but for now I want to get prepared for that phase by being as strong as possible. So, the weight room has been in full effect. Supersets on the sled are:


18 rep light warm up
90% max to failure
50% of previous weight to failure
box jumps to failure
all on no rest x 3

RI is time of one set.


I'm really digging the split cable lat pulldowns with "high elbows" for the swim strength. This will hopefully even out my weak leftside pull. (this really reveals itself during fist drills).


Have you checked out the ab-wheel for functional core strength? What appears to be a hokey infomercial product produces some insane stability and good end range resistance. It is about as close to swim pull movement as I have done for the core. (the guy in the link makes it look easy, it's not)


I've been looking for a good commuter bike. One I can lock up at the Y and work but won't make me go "(f)yuck" on the way. This would do fine.




debadge and camo paint...incognito but technically solid. sweeet!


Oh that's right the baby.
(cold sweat)

'bout time

"Everything but the blog and its story of my dormant training." This is the story of the last few weeks. having a pretty bad bout of the flu segued into a mid season off season. Interesting enough I have never not thought about training and racing for this long since I picked up the "sport" three years ago. Any attempt to take time off has been a painful process but not this time. I guess it has to do with finding myself neck deep in the nest-guarding (nest building with a decidedly masculine approach) process. With the new man just around the corner i've been clearing the decks making sure that all the short term come long term projects around the house are more or less wrapped up. (one of the pitfalls of being a married homeowner and dad) At least I've been able to stay focused on the reason for my tri-batical (my word) and gain traction in the other aspects of my life to which I am accountable. At first I became anxious about losing fitness and putting a spike in my body compostion, but two weeks of serious manual labor has served as a quasi-surrogate for an off season training schedule. Putting in 12 hour days of digging french drains, installing irrigation, hauling buckets of gravel and welding steel planters takes its toll and on the hands and back. One thing I know is that endurance athletes can run circles around laborers who are having to set stuff down and take a break. come on fellas.


Nutrition has been weak.
Living on power bars and skinny silver and blue cans has compelled me to gorge on salads when the sun goes down. That's balanced right?


I have been reading triathlete mag with a renewed cynicism, which is fun, smiling at photos of fat healstrikers running in wet cycling jerseys. Go get em Ironman. The latest edtion really got me grinning with the over the top representation of ethnicity in the swimsuit issue. Please. Let's keep it about the sport and less about fashion (and political correctness). Until the gals start racing in the g-bang save it. There are maybe a few out there who look good in tri-bike shorts but their ass is way too small to actually kill the bike. I think the problem with the mag is it tries to include all interests in the sport which dilutes the content to that of a strip bar cocktail. Too much handholding and bike photos. I don't need any more equipment, thanks. But you know what they say. Those that cannot do...critique.

Going for a run today. should be interesting. I'm going to take the garmin to do a little aerobic fitness assessment. I think this will change my approach slightly. Previously I had wanted to focus on maintaining speed and intensity. That was 4 weeks ago and when my aerobic fitness was not in question. Today not so much. I think it'll be back at Z1-2 with easy strenght training for at least 4 weeks. So time to get to it.

'bout time.

102.1

Not the new triathlon distance but my average body temperature over the last four days. Man, I've been sick. It's been very anxiety provoking laying around in bed and on the couch for that long when my schedule has been duck ass tight for the last two years. It's kind of a relief knowing that there is nothing really that can't be done later, not the case if I was still planning to do Xterra West. I'd be freaking out because I'm still really weak, not that I was superstrong a week ago. Which leads me to some post-mortem comments on the April 6th TT that needn't be exhumed.

I'll keep it brief. Basically it was a windy day with gusts to 13 from the south which is a headwind into the whole backside stretch of the course including the false flats. I knew it would be slow but at least the Ptap would help my pacing. Before my warmup I met a guy who travelled all the way from Park City to race at our little dust bowl. I pinned his number and he asked me, what are you racing, the 50's. I thought he was talking about some part of my equipment I guess, then I realized he was talking AG. I told him 30's and stuck him with a pin, twice. That'll teach him to act stupid. So I had a good warmup and was feeling okay but thought my interval sessions would pull me through because I had worked hard to improve my wattage. I was on time relaxed and ready to throw down but as I settled into the first lap my laddered split wattage started hurting me way to soon. Not what you want to have happen when you go out easy. The headwind sections really dropped the speed and required a lot of shifting. It was hard to find the sweet spot in my gearing. I told myself I had the advantage with Power reading and the rest of the field would struggle as well trying to maintain average speed through the tough spots. Still I

Graph details. check the speed variation, crazy for this flat course.

.

couldn't get the Power up to my goal. It reminded me of the feeling I had at Wildflower last year, where I just couldn't get it going. I basically just held on and tried to not blow up. I knew I wouldn't make it sub 30:00 at about 200m to go so I kind of let up and cruised in at 30:16. Not that it really matters but the guy in front of me went 30:15, doh, lesson learned. Just frustrated was all. It was a rough day, but good training and another start. I went for a 30 minute run right off the bike to prep for the Pine Valley DU. Probably a good idea to do that since it had been a while. It felt surprisingly good. I don't have much of an explanation for the decreased performance except that maybe my aerobic fitness has decreased with less total training hours.

Well this leads me to my prognosis. I'm probably not going to race this Saturday after all. I want to slowly get back to some activity tomorrow and hopefully rebuild some fitness to start the Road Race in May. Getting another start with the CAT 5's would be nice.

Smuggling fitness.

In truth are the rhythms of life, ups and downs, ins and outs. Keep moving forward with resolute intentions and "progress" shall be made (I tell myself). The past few weeks have been good for me, streaming with self discovery and elective workouts. The punched in the stomach feeling like I had somehow let myself down re last post, has been replaced with excitement surrounding a more low profile approach, trying to smuggle as much fitness as I can.

It involves a reduced volume/ high intensity training plan and a small handful of short duration. I spoke to Jim at some length about executing a 6-8 hour/ week TP and some general guidelines surrounding fitness maintenance that might allow stabbing at a race with 3-4 weeks notice. It looks like this.

6 day training week 3 week microcycle (sport focus) within a 6 week block:
.
3_2_1
.
3 days focus sport (2 interval, 1 long)
.
2 "on-deck" sport (1 interval, 1 long)
.
1 day (interval)
.
*plus all the strength training I can fit in.

It sometimes sounds like a cockamamey scheme, but it should work.
I'm going to try to make as many of the workouts with a group to help with motivation and fun factor. The best part of this type of plan is that it's "sustainable"(buzz).
.
Training has been mostly about having fun, and yes Vo2 max intervals are fun, with plenty of cycling and undocumented runs. I've been averaging over 100 miles on the bike for the past two weeks and I'm feeling strong and fresh. I got out on the MTB with the kid on Sunday and built on some local knowledge in Penasquitos Canyon.

On the radar.

Time trialing again this sunday. I don't know what it is about these races, but I've always been a speed junky, techno weenie, and suffering on the bike. They are really well run with good fans and a low key atmosphere. My start time is late, which is good for my warmup style. It'd be nice to lay down another PR, but I'm mainly looking for the data for the next 4 weeks of training.


ready to blow.

Keeping with the cycling focus I'll be heading up to the TCSD Pine Valley Duathlon on the 20th.
This race features a killer climb that I know pretty well with a less attractive two lap hill run. It's draft legal on the bike and want to implement some strong strategy to work with a lead group and establish a good gap then motor the descent into transition.

PV DU profile

Then on May 4th taking to the bike once again in the San Luis Rey Road Race. I'm really looking forward to this race having learned alot from BLVD. I will be bringing more bike fitness and a go for it attitude.

I've got one more card to play but will talk about that later.

The leprachaun stole my mojo.

St. patty's 10k has come and gone and the parade passed me by. DNS. I had overcome some doubt (regarding my fitness) and was willing to put it all on the line for the sake of doing just that. Mentally prepared with my motivation identified, I went to sleep with cautious optomism. It didn't seem to matter because my daughter's mind was apparently made up that she wanted to see her daddy first thing in the morning. Not at 8:10 in the morning coming down the finish chute, but more like 4-5 times between the hours of 1:30 and 5:00am. I punched my alarm clock when it finally went off at 5:30. I think only Tony Robbins could have got me out of bed. In hindsight I could have slogged to the starting line, but I would have most likely sat in yawning and ran a 45 minute 10k. I died my hair green instead.


I can't take racing seriously anymore. There are too many variables that require the flexibility of gumby. If it happens, great, if not, I get pissed...I mean no big deal.

My current training is liveable and still manage to get in 6-8 hours depending on the long ride.
I have been cutting out some swimming but getting in enough to maintain some feel.

The challenge for me going forward is to develop a training style that will service my current level of fitness. I will probably consult with Jim on this one to make the best use of my time, but
one theory I was considering is a rotating focus on all three sports. I want to be fit enough to bang out a club race, Aquathlon, or Road Race with just a little notice. Parts of me want to just focus on the bike, another tells me, "hey focus on swimming, what's not to love about that." I think it'll end up something like:

6 day training week. (2 week cycle)
3-4 days/week focus sport
2-3 day mix of non focus including strength or pilates

The question is what kind of intensity should these sessions be?

What I don't want to do is just vamp everytime I head out the door.

Another thing I really need to focus on is diet. Not in terms of quality, but quantity. There is a huge difference between fueling a 12-15 hour training week and 6-8. I don't need to explain what happens if I don't recognize this elementary fact. Carrying any extra weight is understatedly counterproductive. It'll be challenging fighting off the instinct to feed.

I must admit I totally miss the excitement of moving my fitness forward enjoying the fruits of a breakthrough workout. To any readers out there living the life, seize the day, your are truly fortunate.

My hair's not green.