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Archive for March, 2009

#106 SICK

Going on four days now I’ve been fighting a nasty cold. It was bound to happen, especially with the miserable conditions of last weeks race. Its been a steady regiment of Nyquil & Tylenol… At this point I feel like I’m about 80% recovered.

Today I was planning on racing a 10k but had to bag it. This is the longest stretch without training since last October. Tonight I may try getting on the bike for an easy hour at a low heart rate.

On a training note, right before getting sick I had my best track workout to date. 20X200 hard on 200 easy. With a little warm up and cool down the session took 50 minutes. My time for the hard 200’s only fluctuated a few seconds throughout the workout, they were all between 36 to 40 seconds.

Back to the Nyquil slumber…

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Being that I don’t have a TV, I’m always impressed with live online sports coverage. The live NCAA tournament coverage online is impressive, check it out:

http://mmod.ncaa.com/video%22%20target=%22_blank

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The two year anniversary of the accident in which I broke my femur is March 24th. To mark the occasion I had a follow up with the surgeons to x-ray the bone/hardware to check progress. Once an appointment like this is in the calendar you obsessively start thinking about possible outcomes & worry about every little ache or pain. Late one night in bed a week before my followup appointment I was convinced my leg was about to fall off…

As it turns out the x-ray looked great & the doctor said I’ve graduated! No need for annual followups or late nights thinking my leg is falling off.

Thats a healthy femur!

Thats a healthy hip!

That was one hell of an ordeal that I’m glad to have behind me. There were many possible outcomes that would have been much worse that what I ended up with. I owe a HUGE thank you to Harmony, my family, friends, work, physical therapist, acupuncture therapist & surgeons. You all had a direct impact on the final positive result.

Ironman Canada 158 days away…

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Harmony & I headed down to Portland OR to visit friends and run the Shamrock. John rented a condo right downtown that was minutes from the start/finish line. This really made things easy for the weekend, we never had to drive anywhere & it made race morning a breeze. Adding to the simplification of the weekend, Sara had all the meals taken care of. This included her world famous sweet potato burritos AND homemade cinnamon rolls! The only downside to the weekend was the weather…COLD…WET…WINDY!

Sara & John

Sara & John

The night before the race while trying to find my way in the dark I had a collision with a piece of furniture. My left quad and a very solid foot board to a bed met at high speed. I knew it wasn’t going to go unnoticed on race day.

Race morning didn’t disappoint, it was COLD, WET and WINDY! The condo acted as ground zero for race prep. Sara & I were running the 15k while John, Harmony, Bo, Chelsie & Jonas were running the 8k. (The second group was the smart ones) My goal for the run was a 7:30 pace but was a little worried the conditions may hamper that.

The first couple miles were on the slow side like always & the first half of the run is pretty much all uphill. When I hit the half way point I was happy with my time & picked up the pace to take advantage of the downhill. Overall, the run was pretty uneventful.

My finish time was 1:07.12. (7:12 mile pace) thats a 13 minute PR from last year!

Sara & all the 8k runners also had good races. We all ended up back at the condo for a post race breakfast. Just like clockwork, Sunday afternoon the rain stopped & the sun came out.

Physically I felt great after the race except for my leg from the furniture collision. All these early season races have a purpose, what did I learn from this one? Familiarize yourself with your surroundings for middle of the night adventures in the dark.

Upcoming races, next weekend a 10k on Mercer Island, the weekend after that the first Carnation TT and the weekend after that the MS walk. (I may try to breakaway and win the MS Walk!)

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#102 Consistency

Like I mentioned in the previous post there hasn’t been a lack of content for the blog just a lack of time for writing. My training schedule has become quite time consuming, I keep hearing from my coach that consistency is the key. The beginning of March I actually got my first real off day. I’ve had light days, short workout days but this was the first OFF day since December. The biggest benefit was just the reduced stress of not worrying about how to squeeze in workouts & trying to get home asap to spend time with Harmony & the girls.


Currently my typical week consist of:
Four swim workouts, 3 at 3000 yards & 1 at 2000 yards
Three bike workouts focusing on intervals & threshold work
Four to five run workouts that are either focused on intervals or going long while finishing FAST


The weather here is Seattle has been total crap so I’ve been getting in a ton of miles on the treadmill & bike trainer. These are the most boring miles to slog through but they’ll pay off in the long run.

Framiliar Site

Familiar Sight


I do feel like I’m getting faster & stronger in all three disciplines. Long runs finish with a pace in the mid 7:00’s, 3000 yard swim workouts are actually manageable (but just barley) & when I get outside on the bike I feel the results of all the trainer miles.

Here’s a random list of highlights or low-lights from the past month:

The racing schedule is picking up, a couple of upcoming races are ones I did last year so they’ll be good for measuring improvements.
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I started using twitter to follow some other peoples updates but occasionally post my own, check it out. http://twitter.com/dumb_focus
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Embarrassing moments in training…as I mentioned the weather in Seattle has been pretty bad. To protect my nipples during outdoor runs I’ve been using band aids. (If this is totally foreign to you either live in a Southern location or have not trained much) Some days I forget to pull the band aids off. Twice now I’ve noticed people looking at me funny at the pool, this isn’t totally unheard of though because I’m tattooed like a coloring book. Band aids on your nipples do however get more looks than tattoos.
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My indoor bike trainer had a premature death so I returned it and got a new model. I’ve been really impressed with Kurt Kinetic fluid trainer. Look for a dedicated review shortly.
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Speaking of bikes, I decided that upgrading my triathlon bike this year wasn’t in the cards but I did make some small improvements. The entire front-end is now constructed out of carbon fiber! This includes the following: Easton Attack TT aerobars, Easton EC90 aero fork, stem & Bontrager Race XXX brake levers. Once I get the chance to put more miles on them outside I’ll post some reviews.

img_3043……….
The end of March will be my 2 year anniversary of the broken femur…God damn I’m glad thats behind me!
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For valentines day Harmony got me a new iPod nano, the smaller (than my iPhone) size makes it great for training. I forgot how useful music & podcasts are when putting in long miles or hard intervals! (It came complete with an engraving on the back from all the girls)

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Ok, the blog is way overdue for an update. The issue isn’t lack of content, its lack of time to write! March as been a busy month and its about to get even busier with three races in three consecutive weekends. I’m really excited about a couple of them because they’re races I did last year so they’ll be a good measuring tools…

For now please accept these photos of the girls to hold you over till the next real blog post.

Imola

Imola

Monza

Monza

Imola

Imola

Monza

Monza

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