My Life - The Triathlon Way

What a weekend

2008-11-03T07:54:00.002-05:00

Coaches orders were to take it easy and get some extra rest this weekend, and that's exactly what I did. Friday after work Jen and I handed out Halloween candy to the local kiddies, and then went for a late night run. Saturday morning came and went, I put on the race wheels, and headed outside for an hour ride. Finally my legs were starting to feel fresh, but I knew I shouldn't push it just yet. Let's save the energy for Clearwater right?

The rest of the day was spent getting prepared for the big Triathlon Party at our place. Guests arrived around 5:30 and I believe everyone had a good time. We sure did!!! There were so many great conversations going on during the night that Jen and I didn't want the evening to end. It's also hard to get used to seeing folks outside of their bike helmets and moisture wicking shirts.

Sunday morning came all too fast and I knew that I had eaten one too many cupcakes (thanks Beth) so felt the need to go a little hard on the bike. Plus being two weeks into my taper my legs are really starting to feel fresh! I met up with my friends Paul, Jeff and Drew at 9AM and not even 15 minutes into the ride Paul and I were sparring back and forth on the flats and at points maxing out at 30+ mph! Looking back at my HR file, during that stretch of 5 miles, we averaged 24.2 mph....and during another 2 mile stretch we averaged 29.9 mph.

After the hour ride I threw on my running shoes for a 20 minute run in zone 2. I ran down to the Irwin park which is a 1/2 mile figure eight flat track and set in nice into a easy pace. I didn't feel like I was running that hard since I was still in zone 2, but I was clicking off 6:30 miles with ease.

The rest of the day was spent eating leftovers from the Tri Party and we also spent the day cleaning out the garage. When Jen and I moved into our house a year and a half ago we planned on having a yard sale. Well since a year and a half passed and that never happened, we decided it was time to pack up the stuff and haul it off to GoodWill. I was shocked to see that they took everything. I guess what they say is true. One mans junk is another mans treasure.

So it's Monday morning and only 5 days to go till Clearwater....3 days till we leave! Today is an off day, and my last day of work this week. I'm really looking forward to a vacation and the race. It should be a good one!

Snow Flurries in October

2008-10-29T07:35:00.002-04:00

Are you serious? Snow in October? Last year at this time, it was still somewhat warm. When I awoke this morning the temps were in the low 30's....but the good news is, that by Friday they should be back into the 50's and 60's! After my day off on Monday my body must of went into super recovery mode because training yesterday absolutely stunk. After work I headed to the pool and felt awful in the water. After a thousand or so yards I called it quits listening to my body, went home and fell asleep on the couch for about an hour or two. I think I would of slept all night, but I still had to drop my bike off at the shop for a last minute tune-up.

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I think I blogged about this before, but if you live in the Pittsburgh area, take your bike to Dan at Spoked Wheelz in Mt. Pleasant, PA. Once Dan does his magic, your bike will ride like gold! Plus his prices are way better than anywhere around.

After a much needed full nights sleep I feel much better today. Tonight's schedule calls for a 2 hour brick....and I have a feeling the bike ride will be indoors. Plus if it's cold and sloppy and raining, the run will be indoors too. :(

Thinking ahead, our planning for Clearwater is complete. We depart Pittsburgh at 7:30 AM Thursday October 6th (one week tomorrow) and arrive in Tampa later that morning. Unfortunately we procrastinated on lodging and all of the beach resort hotels are sold out. None the less, we found a Holiday Inn four miles from the race start, and I cashed in 30,000 hotel points for three nights of free lodging. My parents and my sister fly into town on Friday for the race and will be staying with relatives of ours that live right in Clearwater. Very Convenient! It's been over a year since we've seen our aunt's (since we got married), and it'll be great to spend some quality time with them. In 2005 I ran the Clearwater marathon and got to visit them, and in 2006 I ran the Tampa half marathon and spent a couple of days with them. It's always a great experience!

There are so many great things about this race in general! Not only do I get to race in one of the biggest races of the year, but I get to spend it with friends and family. In addition to my mom's three Aunt's that live in Clearwater, one of Jen's best friends from College now lives in Clearwater and she's dating one of my old high school friends who also lives there (obviously). After the race drama dies down on Sunday, we plan on staying with our friends for another four days. 7 days of Vacation! I can't wait! I'm very excited if you can't tell!

A Day Off - How Sweet It Is

2008-10-27T07:34:00.003-04:00

Oh how sweet it is. A day off from training! After a busy Saturday and a cold outdoors ride Sunday morning, Jen and I traveled into town for a Steeler Tailgate party with some friends. Honestly, I would have much rather been laying on the couch with my feet up and ice on my legs, instead I was doing the complete opposite. I mean don't get me wrong, it was great to see some of our friends but I've been training like a mad man lately and really need my rest.

Unfortunately we didn't have tickets into the game. Just a FYI for you non-Pittsburgh residents...tickets are close to impossible to get unless you fork out a ton of dough. I have friends whose parents put them on the Season Ticket waiting list when they were born some 30 years ago, and they still don't have season tickets. But like I said, we had fun even though we weren't partying like everyone else. :)

So on to yesterday, my day off. I took the night off from training, but still had to work all day and then I did a little house work shoveling up some old stone and dirt to help make the new wall and sidewalk presentable for the weekend. Of which we're very excited about. Even though I still have one more race to go for the season, Jen and I thought it would be a great idea to invite a lot of our local Tri friends over for a "End of Season" cookout. The guest list is sort of big, and I have no idea where everyone is going to fit but none the less, we are looking forward to a evening with great friends and great people.

As of yesterday my taper is in full effect! My pool workout tonight is less than 2000 yards, and my run is only 45 minutes. I have a feeling I might run on the treadmill tonight because the weather forecast here in the Burgh is cold with rain, snow and wind! Westinghouse (where I work) just opened offices in Charlotte NC....very tempting!

A World of Hurt

2008-10-25T18:39:00.003-04:00

Before you continue, I must warn you, this might be my grossest blog entry to date. Don't say I didn't warn you. :)

Hopefully this my last weekend of pain and suffering until my big race November 8th. And if I don't PR in Clearwater, it better be because of something out of my control such as a flat. The say the least the last couple of months have been very hard. I've put my body through some of the most excruciating workouts and today was no exception. We woke up this morning to torrential downpours so I knew it was going to be a long day stuck inside on my trainer. I kept waiting for the rain to slow and by lunch time it finally quit. Still with the roads wet, and the temps only in the 40's I decided to stick to my original plan. 50 miles on the trainer (30 miles at race pace) followed by a 12 mile run of which 8 miles were slightly slower than race pace.

My trainer riser filled with sweat, not to mention the three towels that I had to ring out after the ride

I decided to watch a movie during my trainer ride, and how appropriate, I decided to rent "Iron Man" from On Demand. Not even 30 minutes into my ride I was soaked but the movie was keeping me intreagued and the time was flying by. The movie was a little over 2 hours long so I rode most of the ride to the movie....oh by the way it was awesome, and I highly recommend it.

After my 2 and a half hours were up, I quickly toweled off (with my fourth towel) and headed outside for my run. I was going along quite well and all of the sudden about 4 miles in, up came my Infinit drink from the trainer ride. I never get sick while running so I didn't know why this happened. It wasn't a full out heave, but was more then your typical puke burp. If you're still reading this....I washed my mouth out with some Gatorade and kept trucking. Another two miles I got sick again, but from the other end. I'll spare the details, but luckily I was near some public buildings and took care of business. Now that my system was cleaned, the next six miles were a breeze. Yeah they hurt, but what do you expect 3+ hours into a workout.

Now that I'm home it's time to kick my feet back, relax and get ready for another hard day of training tomorrow.

Last Long Run of the Season

2008-10-24T07:46:00.003-04:00

Finished. That was the only thing I thought last night after my last long run of the season. After I got home from work, I laced up my running shoes and set off on my FINAL 16 mile run of 2008. I ran the first hour easy, and then picked it up the next hour as I met up and ran with some local running friends. The time flew by and my legs felt surprisingly good. Typically after a long run I'm sore and stiff, but not last night. After the run I was still full of energy. Jen and I caught up on some Thursday night TV (Survivor, The Office, and The Pen's game) before heading off to bed. Tomorrow I'll be 14 days out from Clearwater, and I am starting to get my game face on. The only bad thing is this stinking weather. I have scheduled a 4 hour ride tomorrow, and a 4 hour brick on Sunday. There's two cold fronts moving into the area tonight that could bring anywhere from 1-2 inches of rain with wind gusting at 10-15 mph. So none the less, I have a feeling I'll be doing my workouts indoors on the trainer. :(

I'm looking forward to a good month to month and a half of rest and relaxation over the holiday season! Just enough time off to start thinking about 2009. And then, all sights on the Big Island.

Home Construction

2008-10-23T08:58:00.002-04:00

Our home project is finally beginning to take shape. From what started in early August during what I called Demolition Saturday, a lot has taken shape! There is still a lot of work to do, but I have a feeling all will be done by the end of the month.

Before Picture

After Picture

Wow - Is it Cold out

2008-10-19T10:10:00.002-04:00

This is October right, not January? Winter came all too fast. After biking in the 70's last weekend, this morning the full face gear came out along with the double layer booties and I headed out into a very cold 34 degree's. Luckily today's bike workout was only a 60 minute recovery ride. I rode with my friend Jeff and it was overall a nice easy ride. Time to shower and head to the pool before the Steeler game! I have to drive to Washington DC tonight for a Monday morning meeting. I really do not like traveling on the weekend for work!!! None the less today is going to be very busy with three workouts, a Steeler game, followed by a 3 1/2 hour drive. :(

Just another Saturday in the Burgh

2008-10-18T17:50:00.002-04:00

The countdown is 3 weeks to Clearwater and all my training partners seasons are over, so that means training alone and by myself. Not to mention it's cold out here. Fall is officially here and when we woke up this morning it was in the thirties. The plan was to wait for it to warm up, but it never did. So by the time 10:30 came around, I decided to move on with my day. Today's workout was a 3 hour brick (2 hour bike / 1 hour run) at race pace. I decided that I needed to get some flat riding in, and the closest flat section is about a 35 minute bike ride from home. Once I made it to the flats, I hammered it for the next 50 minutes. I felt good considering how cold and windy it was. I was able to stay steady at 23+ miles per hour, slightly slower than my planned pace for Clearwater. Once I got home I transitioned to a 8 mile run slightly faster than 7:00 minute mile pace. I felt a lot better on the run then I did on the bike. I wonder if it's because of the taper? They always say that first taper week is a doozie.

Dad's New Tattoo - Kona 2007

2008-10-17T14:36:00.004-04:00

So I got a call from my dad today, and he got a new Tattoo last night. I don't think I'm getting an M-dot tattoo anytime soon, but here is his. I asked him what happens when I go back in 2009? I have no plans in ever getting an M-dot tattoo, but I suppose this is the next closest thing to it. Note, my Kona finishing time in the M-dot! Way cool.

It was done by Derrick Voricci at Dermagraffiti in Latrobe PA.

Afternoon run

2008-10-16T13:54:00.003-04:00

Just when I haven't blogged in over a week, I blog three times in one day. Well I just got back from my 60 minute lunch run and the hip flexor didn't feel any better....but it didn't feel any worse either. I think I'll probably keep pushing it as long as it doesn't get more sore. I'm really looking forward to the hockey game tonight. It should be a good time!

The Four Day Recap

2008-10-16T07:38:00.002-04:00

After a great ride on Saturday I capped off the weekend with a 16 mile run. And, boy did I feel great! I really feel like I'm at the top of my game right now, and with a well executed taper I should have no problem racing to a PR (Personal Record) in Clearwater. One small issue though during the run. I've had some nagging hip flexor issues the past couple of years and it may be creeping back. It's just one of those things that I never can seem to shake. I've done everything to try and fix it from Cortisone injections, to laser therapy, to ultrasound. It eventually subsides but anytime I ramp up volume it seems to pop it's head back into the picture. The past couple of days I've been icing the crap out of it and haven't had to alter the training plan...just yet. Speaking of which, yesterday continued my 30 day streak of training. This made me think of a local Monroeville runner, Don Slusser, who ran 10,022 days in a row (27 years 160 days). The only reason he stopped was from major surgery he had to undergo. He has started a new streak, and has since been running everyday for 2+ years. I thought that record was crazy until I found this website - http://www.runeveryday.com . The website defines a running streak as "running at least one continuous mile within each calendar day under one’s own body power (without the utilization of any type of health or mechanical aid other than prosthetic devices)." Just when I thought 30 days in a row was a lot, the current active running streak started on 7/23/1968 (12 years before I was even born). If you do the math that's 14,651 (40 years 41 days) days in a row of running at least 1 mile a day. Pure Crazy! Well needless to say that's one record I have no plans of going after. Actually if I stick to Coach Kevin's training plan, I have a day off on Monday 10/27! That will be 40 days in a row for me, and more than enough!

Back to the week in training. So this past Monday was an easy active recovery day for me. I headed to the pool after work and swam 3300 yards with 10 x 100 as the main set. I can definately say that I'm starting to see improvements in the water. All of my 100's were around a 1:27....I know that's a snail's pace for you swimmers out there, but trust me, an improvement for me. And I figure that since I don't do flip turns that slows me down at least five seconds per 100 right? The intervals weren't all out, but at T-Pace (average pace per 100 it takes to swim 1000 yards).

Tuesday evening I headed outside for a 75 minute bike ride (again another easy recovery workout). The ride was low effort and was much needed.

Ahhhh.....last night. The infamous brick workout. Last night was my hard workout for the week and was a 2 hour ride followed by a 30 minute run in Heart Rate zone's 3. That means I had to try and stay between 156-161 HR on the bike and 165-174 on the run. Let's just say OUCH!

It's a good thing I have another easy recovery workout today because I think the legs might revolt otherwise. Tonight Jen and I are heading to the Pengiun game. I still can't believe it's hockey season already! Well that's about all I have for now, so enjoy the rest of your week!

Oakley - O ROKR™ PRO Review

2008-10-16T06:40:00.001-04:00

About a month or two ago I received a new pair of Oakley's through one of my sponsors. If anyone has ever worn a pair of Oakley's I'm sure you already know that there is no better fit out there for sunglasses. Plus the HIGH DEFINITION OPTICS are simply out of this world. Well to say the least I was a little sceptic at first with these. The glasses have a built in bluetooth receiver that syncs up to any iPod device (with the addition of a little adapter). I'm always running or biking with my iPod, so I figured that these glasses would be a great fit for my style...and boy was I right. The feeling of running or bikingwithout a wire running down your shirt is just awesome. You don't even notice the earpeices are in your ears, and the overall fit is great.

But of course there are a couple of drawbacks.
1.) They are sunglasses, so without sun they're not very practical. In Pittsburgh during the months of November - May less than 50% of the time it's more cloudy than sunny. Even during the summer the percentage of sunny days never goes above 60%. Same goes to workouts indoors on the trainer or on the treadmill.
2.) Battery Life - They're not very practical for those long IM bike workouts over 4 hours. I've done a couple 3 hour rides, and they've lasted just fine.
3.) Transimssion signal can be weak. Sometimes while biking with your iPod in your back pocket, the wireless signal can get cutoff. With some minor adjustments, the problem goes away.

Overall the O Rokr Pro's are great for working out, and the Pro's definitely out weight the Con's. I rarely find my self training without them! Plus the ultimate benefit is, you get to walk around looking like Dog The Bounty Hunter.

So what's been going on?

2008-10-12T09:50:00.002-04:00

I just realized that it's been over a week since my last post, and yes you guessed it. I've been way too busy training and working. Last week I had to work in Marco Island Florida. It was such a reprise from the fifty degree temperature we've been used to back here in the Burgh. None the less the week was fun and it was great to run again in 90 degree temps. I even managed to get in a open water swim in the gulf. The only bad thing when I work out of town is I basically have to spend 15+ hours a day with my customer. Our meetings start at 7:30 AM, and go to around 5:30. We then have dinner at 6:30 and dinner does not typically wrap up until 9:00. I typically show up to dinner fashionably late since I have to get in at least an hour of training.

So here's how my week started off. Last week I put in one hard set of workouts. The hard stuff started over two weeks ago but Friday was a 16 mile run and Saturday started with a 2.5 hour brick followed by a 4000 yard swim. Sunday was a five hour ride and by the time I was done with the weekend my legs were cooked and I was ready for a easy week of recovery (defined as less than 20 hours by coach K). As of today, I've trained 27 days straight with no rest day and have averaged well over 20 hours per week. I guess one would say this is what it takes if you expect to race a great race in Clearwater against the world. Speaking of which, I'm less than four weeks away and feel great heading in to my final days.

I got home from Marco Island Friday night and Saturday was another hard five hour ride followed by a 20 minute run off the bike. I felt really strong on the bike and five hours in the saddle felt like only two hours.

After my ride I spent the day glued to the computer watching the Ironman World Championship in Kona. Craig Alexander was simply amazing as he rocked the marathon with a 2:45, and Chrissie Wellington....one word can explain her, WOW! I thought she was done and out when she got a flat halfway into the bike and lost 10 minutes, but that was not the case. It was simply amazing watching her stay calm and collective as she worked her way back to the top. Once she regained number one position on the bike absolutely no one could keep up with her on the run. Every time check she added time to her lead and never looked back. If it weren't for the flat she would have went sub 9 hours in Kona which is amazing! Not to mention her record breaking 2:57 marathon! Great job Craig and Chrissie. Also I wanted to say congrats to Pittsburgh locals Lauren and Kim. You two gals had an unbelievable race. Kim knocked out a 3:33 marathon in the lava fields and placed top 10 in her age group. Amazing work for her first IM ever!

As for the rest of my day today, eventually I'm going to get outside for a 2 hour run. I must have brought the Florida heat back to the Northeast because it's going to be close to 80 degrees today. I'm looking forward to a great run and the start of my Clearwater Taper. Only 13 hours on my training schedule next week, and my longest workout is only three hours! Let the fun times begin. :) I hope everyone out there enjoys their weekend.

Six weeks till I race the World

2008-09-30T09:13:00.002-04:00

Since I signed up for Oceanside last Thursday, I've been on a training high making it through a tough week of intense training preparing for Clearwater. Clearwater is less than six weeks away and I realized that right now is the time where I need to focus and execute my key workouts. Last week I managed to get in 11K yards in the pool, close to 200 miles on the bike, and a little over 30 miles of running. Some key sessions this week include a 16+ mile run and a 90 mile bike. I decided to give my body a rest and plan on taking off of work two days this week. Since I'm not on a flight to Kona next week, I have a couple extra vacation days to burn this fall. So what are my goals for Clearwater? I keep asking myself this question over and over. Obviously I'd like to race a personal best, but I'm also at a point in my training where I feel I can make a good run at top 50 in my age group. Yes that's right…top 50 in my age group. Typically I'm top 50 overall, but then again this is the World Championship. Last year, 40th place in my age group finished with a time of 4:22:09. That's 17 minutes faster than my current personal best. Yikes, that's a lot!!! So here is my race strategy break down. Hopefully the swim will be wetsuit legal and I plan on exiting the water in 28 or 29 minutes. If I hit this mark it'll be a PR swim for me. Then it looks like this bike course is wicked fast. I'll try everything in my power to hold 24-25 miles per hour. If I nail my hydration my legs should be ready to run a 1:30 half marathon. So if you do the math, 29+3+2:15+1:30 = 4:19 half Ironman. I think this is really do-able, but it'll ultametly come down to the bike. We shall see. :)

I did it. Another 70.3 on the schedule

2008-09-25T13:40:00.001-04:00

Well it's official. Jennifer and I will be heading West of the Mississippi for our first race of the season. This morning I saw another $283 dollars dissapear from my checking account and trasfered to the deep pockets of Ironman. On the training front, so far the week has gone well. Over the weekend I got outside for a three hour ride on Saturday followed by an awesome run with some Tri guys in South Park. I almost forgot how much fun trail running can be. We spent 90 minutes on the trails and it felt like only five minutes had passed and we were back at our cars. After a little afternoon chill session Jen, Matt and I headed to the pool for an hour swim. It feel really good to be back in full training mode with a goal insight. I'm really starting to get serious about Clearwater and plan on racing to a PR (personal record). My training schedule this week leaves little room for error. The week consists of 90 minutes of lifting, 240 miles of biking, 35 miles of running, and 11,000 yards in the pool. Not to mention trying to fit in my 40 hour per week job with a customer visit to Washington DC for two meetings. So far so good. Rain is moving into the area tomorrow, let's just hope it clears by the weekend. The next couple of weeks will be tough and demanding, but if I can get through it all I'll be ready for the Worlds November 8th.

So yesterday our copy of Triathlete Magazine came in the mail. Usually I'm anxious to read the thing cover to cover, but this month I'd rather just not open it. Every other article in the magazine revolves around Kona, and I hate dealing with the fact that I'm not going. Just more fuel for the fire for my 2009 season…which by the way looks like this.

April 4 - Oceanside CA - 70.3, May 17 - Columbia Annapolis Olympic, June 14 - Eagleman MD - 70.3, July 20 - IM Lake Placid, August 30 - IM Kentucky…and hopefully a couple World Championship races in October and November.

Another week in September

2008-09-19T06:37:00.000-04:00

Fall in Western PA is here and the nights are getting shorter and shorter. This makes it very hard when it comes to those long week day rides. I guess soon I'll be back indoors full time on the trainer. As for this week, nothing much going on to report. I'm in my last week of active recovery training before I start building for my race in Clearwater. This week is another 13 hour week and it seriously does not feel like I'm even working out. Monday after work I headed outside for an easy 1 hour ride followed by a short 45 minute swim Tuesday after work. Wednesday I headed out for another easy ride with some friends until I finally came across a hard workout yesterday. Jen and I were up before the crack of dawn for a 2000 yard swim (I know...still short). During my lunch break I jogged over to the Gateway High School track (10 minute jog) for a 3 mile tempo run. The plan was to run 3 miles at 10 beats below my Lactate Threshold Heart Rate. This means that I had to run steady with a heart rate of 171-172. My first mile felt good as I knocked off a 6:27 mile followed by a second mile at 6:34 and a third mile at 6:39. Okay, so my pace got a little slower, but considering I've had an easy schedule the past 2-3 weeks, I figured this is right where I should be.

After work I headed to Pro Bikes (new bike sponsor) for a free bike fitting. I got setup on the trainer and after not even 30 seconds of spinning the guy that was fitting me basically said that my bike is a size too big. He didn't make any adjustments and of course I'm going to get a second opionion. I sent a guy on my team, Johnny B. (former pro triatlete) a email this morning to see if he could take a look at my setup. I just don't want to jump to any conclusions based off of one guys thoughts. Once I got home from my bike fit disaster I needed to cool down so I headed across the street to my gym for another awesome installment of "body shaping class". My arms are still sore!!!

Looking ahead to next week my training schedule gets crazy once again. I'm scheduled to do 23 hours of training plus work 40 hours next week at my real job plus head out of town for two days for meetings in Washington DC. In other words, you might see a lull in my blogging next week. :)

You know you're an Ironman if....

2008-09-14T14:49:00.003-04:00

You know you're an Ironman if you train for 10 hours in a week and feel like you completely slacked off feel completely LAZY. This is exactly how this week went for me. I just uploaded my workouts for the week into training peaks and a whopping 10 hours. I can do 10 hours in a day, you mean to tell me that I only trained for 10 hours all week??? In my mind, this week I barely worked out. It's as if I did nothing all week and am the laziest person on the planet.

I'm still trying to figure out how to get through this slump of mine without going completely insane.
Coach Kev. has me scheduled for another recovery week next week of only 13 hours. He wants my head to be in the right place going into Clearwater this November, and right now it isn't. I'm already thinking about the 2009 season and those long winter months ahead of me. I should be thinking about Clearwater. The last time I checked, it is the Half Ironman World Championships right? I guess a part of me still knows it isn't the same as Kona...

Beaker Concepts and their HydroTail

2008-09-14T07:37:00.002-04:00

A couple of weeks ago on one of my longer rides I started to hear a creaking noise coming from my bottle cage holder. First off, here is the HydroTail if you don't know what it is.

So anyways, it's this carbon fiber bottle cage holder that supposedly more aero than others. So back to the creaking. After my ride I had noticed that the bracket that holds the cage to my seat rails was cracked. I figured that this had to be covered under warranty so I tried to find the Beaker Concept, makers of the HydroTail's website. Apparently they don't have one, but I was able to find a contact email address on slowtwitch. I figured it was worth a shot so I emailed the address explaining my problem. Within minutes I got a reply and with no questions asked he wanted my home address and a replacement bracket was at my front door only days later. Basically I just wanted to give a big thank you to the folks at Beaker Concepts for their awesome customer service. This is one of the few companies that I've found in the biking industry that went above and beyond for one of their customers. Great job guys!

Bike Positioning and Aerodynamics

2008-09-13T17:33:00.003-04:00

I've over analyzed in my head what I needed to do in order to qualify for Kona next year. The main thing that I need to improve on is my biking. I need to shave off at least 15 minutes of my total Ironman bike time.

When you break it out I need to up my average speed from 20.55 mph to roughly 21.6 mph. Of course I'm not going to make up the difference simply by adjusting my saddle a millimeter here or there but it might not be a bad idea right? If I'm able to produce 20 or 30 extra watts by some small minor adjustments, I'd like to give it a shot. I'm going to Pittsburgh Pro Bikes (one of my new sponsors) this Tuesday for a bike fitting, but before I do I figured that I would post a video of my current position on the web for you all to judge and analyze. Hopefully I'll get some ideas that I can run with out of this post for Tuesday! Looking forward to the comments!!!

Has anyone ever flow out of town for a bike fit? Any good suggestions to something in driving distance to the Pittsburgh area? Cadence bike shop in Philly?

Two Ironmans for 2009

2008-09-13T09:08:00.002-04:00

Well at a minimum, I'll be racing two Ironmans next summer and they're only five weeks apart. I'll be training for IM Lake Placid next July, and will now also be training for IM Kentucky that occurs next August. My main goal is still a Kona slot and I hope by racing a second Ironman next summer, it'll increase my odds at acheiving the slot. Okay, this post comfirms that I'm officially nuts right?

Next season will be my last year in the 25-29 age group, and I would like to qualify one last time before I turn 30. If I do Oceanside in April, I'll actually have four chances for Kona. (Oceanside, Eagleman, Placid, Kentucky)

Yes I'm still alive

2008-09-06T08:41:00.003-04:00

It's been almost two weeks since I last blogged. Where to start. The past two weeks have been very normal...as in very busy. I'm on an "active recovery" stage of my training and getting in minimal workouts just to get back into the swing of things before I start training hard again for Clearwater. I've actually decided the past two weeks to drop out of the Savageman race in Deep Creek Maryland. It was a tough decision, but mentally I'm not in race mode and I don't want that to hold me back for when I take on the world in Florida. Last weekend Jen and I spent the holiday with family in Cumberland Maryland and Deep Creek Maryland. We got two nice open water swims in and even biked the Savageman course last Monday. If you aren't familiar with the course, let me tell you it's just insane. I climbed the Westernport Wall which has a 31% grade. Yes that's right....31%! After the wall you climb for another 7.1 miles with close to 2000 feet of climbing. And that's just the start to a tough ride.

It was also great spending relaxing time with Jen's family at the farm and with my family at the lake. My brother brough his two girls with him.

The rest of the week was "normal" with the exception to Thursday. I headed down to the UPMC Sports medicine complex for VO2 max testing and Lactate Threshold testing. Oh my god! This had to be one of the hardest things I've ever done. After the test was over my results were in. My VO2 max is 78 and my Lactate Threshold Heart Rate is 179. The Wikipedia definition defines Lactate Threshold (LT) as the exercise intensity at which lactic acid starts to accumulate in the blood stream. This happens when it is produced faster than it can be removed (metabolized). This point is sometimes referred to as the anaerobic threshold (AT), or the onset of blood lactate accumulation (OBLA). When exercising below the LT intensity any lactate produced by the muscles is removed by the body without it building up. The lactate threshold is a useful measure for deciding exercise intensity for training and racing in endurance sports.

VO₂ max (also maximal oxygen consumption, maximal oxygen uptake or aerobic capacity) is the maximum capacity of an individual's body to transport and utilize oxygen during incremental exercise, which reflects the physical fitness of the individual. The name is derived from V̇ - volume per time, O₂ - oxygen, max - maximum.

I thought this stat was interesting. The average young untrained male will have a VO₂ max of approximately 45 ml/kg/min.

So since my VO2 max is slightly under 80, that means I have to thank my parents for giving me the genetics to do the things I do.

So what does this all mean to me? Well since my actual LTHR was measured at 179 scientifically through drawing blood and I've been training with a best guess estimate of my LTHR as 180...my training zones have been right on all along.

Ok, so enough of this scientific talk, and back to personal stuff. My best friend who was also the best man in my wedding is having a baby today. Ok, well he isn't but his wife is. I got a text message at 1:30 AM saying that he took her to the hospital. We also went out to dinner with them last night for the Olive Garden special "Never Ending Pasta bowl", and he asked Jen and if we would be the god parents of the new born. Of course we said yes, and we are very happy to be the individuals chosen to take an interest in the child's upbringing and personal development.

So what's on the agenda for today you might ask? Well I definitely will head to the hospital to see the baby sometime today, but first a 90 minute run is in order. Tomorrow is a 3 1/2 hour ride followed by some much needed yard work.

Monday is our 1 year wedding anniversary and we're heading to Washington DC for two days. I've only been to the countries capital once and never to any of the museums. I'm looking very forward to a day with my hun on our special day. Hard to believe it's already been a year. :)

Great Buckeye Challenge Race Report

2008-08-25T06:29:00.001-04:00

After a long week on the West Coast I finally made it home late Friday evening just in time to load up the Nissan. Jen and I packed our gear most of the evening and retired to bed by 9:00 PM. Saturday morning came really fast and we were up and at em and back on the road by 7:00 AM heading West to Springfield Ohio. Springfield is located about 30 miles west of Columbus and was nearly a 4 1/2 hour drive. There were three of us (Jen, Clark and I) in the Xterra which the back of the SUV look like a giant jigsaw puzzle. Trying to fit three bikes, overnight bags and race gear in the car was quite an experience. None the less we made it to Springfield safe and sound around noon Saturday. We drove directly to the race site, checked into registration, drove the bike course and proceeded to do a 45 minute brick workout that consisted of a 30 minute bike and 15 minute run on the course.

The course was rural and had some rolling hills, nothing too big...nothing too small. By 4PM I was beat. This was not the way I should have felt going into a Half Ironman race so I knew I had to work with what I had going. Jen and I headed to Olive Garden for dinner (the all you can eat pasta). We were back in our room by 6:50 and I was asleep by 7:00 PM.

The alarm clock woke us up at 5:00 AM and after 10 hours of sleep I finally felt ready to race. The weather called for no rain but temperatures were going to be out of sight in the mid 90's. We arrived at the race about two hours early, set up transition and waited for the start. This was my second race of the season in the Elite Age group category so I knew I had my work cut out for me. The swim was a beach start, two loop rectangle swim. When the horn went off I sprinted into the water and was first to turn at the first buoy. I then put my head up and looked for the next sighting buoy. I couldn't find it so I just put my head down and swam straight. Two or three minutes passed and I sighted again and realized I was way off course. I readjusted and from this point on I swam really strong and straight. The heats were small so I didn't have anyone to draft off of in the swim. as I came through the first lap I glanced at my watch and it read 18 minutes. Are you serious? Okay, something here is off. I had planned on swimming around a 27-28 minute race and was already four or five minutes behind. I kept pace the second lap and exited the water in 36 minutes. Now I haven't swum 36 minutes in a long time so my only thought was "the swim course was long". Heck about 7-8 minutes long! When I came out of the water I had no idea what place I was in but the good news was, there were still lots of bikes on my rack. As it turned out I was in fifth or sixth and after the first 28 miles of the two loop course I had moved into 3rd place overall and was about a minute or two behind the leaders. I thought there there wasn't any point to push beyond my limit to catch these guys on the bike, and if I felt good on the run 2-3 minutes could be made up easily. Around mile 45 my legs started to revolt and my pace suffered slightly. With five miles remaining two guys passed me and I started the run in 5th place overall.

The first two miles of the run were right on pace (6:40 / mile) but I knew something didn't feel right. I was having some stomach cramping and my heart rate was through the roof. My legs felt fresh, but I didn't have the aerobic engine today to fight through the heat. By mile five I had passed one runner to move into 4th place but soon found myself walking. I still had eight miles to go and if I walked the rest of the way I'd be lucky to place top 20. Miraculously after a minute passed I started to feel better and I was able to run again. I was working hard to hold a very slow 8 minute mile pace. With four miles to go I saw the third place overall guy sucked it up and blew past him probably at a 6 minute pace. I wanted to make it look like I wasn't hurting at all and it worked. The gap grew to 10+ minutes the last four miles between me and 4th place and I began to look for 2nd. 2nd place was about four minutes ahead of me with 4 miles to go and I simply ran out of time. I had one of the slowest runs I've ever had at this distance so was somewhat disappointed. Regardless I placed 3rd overall even on a bad day.

I have two more races to round out the year. My next race is in about 4 weeks and will be a doozie. I'll be racing the Savageman Half Ironman which features over 5700 feet of climbing on the bike (including a 21% climb), a rough water swim, and one heck of a hilly run! I'll then finish off the season in Clearwater at the Half IM Worlds.

Here's to looking forward to the off season!!!

My flight got canceled :(

2008-08-21T19:59:00.002-04:00

My flight left San Luis Obispo on time and on schedule, but US Airways simply can not go two for two on flights. Flying lately has been nothing but a hassle. I had to pay $150 to fly home a day early only to spend the night in Phoenix. They said the plane had mechanical issues, so I guess it's better to be safe than sorry. I wouldn't want to have a wing fall off at ten thousand feet. None the less my dealings with customer service were terrible. They are truly the worst in the industry. After about an hour I was placed on the 6:40 a.m. flight tomorrow morning, but could not be confirmed a seat. If I don't get on that flight I'm on a 10:30 flight through Philly (which if this is the case I might be renting a car and driving home). They gave me a hotel voucher for a Clarion hotel which is part of the choice hotels. After traveling 0ver the year's I've come to be very particular on where I stay, so I declined and am staying at the Hilton. The Clarion hotel didn't even have a restaurant. What do they want me to do? Eat out of the vending machine. Obviously I don't have a car, so driving somewhere is out of the question.

Okay so enough complaining. I'm just nervous because once I get home I still have to wash my bike and pack for my half IM race this weekend. Not to mention I want to have a good race. I figure I'm already going to be screwed up with the 3 hour time difference. Oh well. It is what it is. Anyone out there want to start a triathlon coaching service with me so I can quit my day job? This way I wouldn't have to deal with any of this and life would be so much easier. :)

Anyways, so what to do in Phoenix you might ask? My cousin Buddy lives out this way and I already looked him up. We're meeting for dinner in an hour or two and it'll be good to catch up. He's a State Farm agent...maybe we can start a coaching service in Tempe and he can find us a deal on a house? But second thought, it's 106 degrees here (no joke) and it feels like you're seriously in an oven.

I'm coming home from Cali

2008-08-21T13:49:00.002-04:00

My meetings are over and it's time to come home. This morning after breakfast I went for another awesome run along the coast and then hung out below the cliffs for about a half hour sucking up the spectacular views of the west coast.
My flight takes off in about two hours. Although this place is simply breath taking, there's still no place like home.

San Luis Obispo

2008-08-20T18:46:00.003-04:00

Monday morning I set off for San Luis Obispo California for a week long work conference. When we landed my first thought was, I have to find a pool. After a quick google search I soon found out that the local YMCA had an outdoor Olympic pool! Fantastic, I thought. When I arrived at the pool it was jammed packed. I got a lane, but had to share...no big deal. :)

I swam 4650 yards and didn't want to get out. There's something about swimming outside that makes me love the water. After the swim I met up with some work folks for dinner and called it a night. Tuesday morning I was up and at 'em around 5AM and worked till about 4:30 PM West Coast time. Since my body was still on East coast time, by the time I was done working I was exhausted. None the less I just had to go back to this awesome pool for one more swim. So I swam a quick 2500 yards, again met up with customers, and called it a night. Day three on the West coast was slightly different. I woke around the same time but went for a jog along the ocean overlooking the cliffs of Shell beach.
As the sun came up the views were simply spectacular. I actually met up with a customer of mine from a Nuclear Power Plant in Kansas. He's going to run his first marathon this December and plans on pushing his 25 year old son who is handycapped. We then talked about the Dick Hoyt story and how excited he is to run his first. I told him to cherish the moment because there's never a time like your first.

As for the hotel, the views are just amazing. Here's a picture of what I see from my balcony! I really wish Jen was here with me. She would absolutely love it here.

So tonight we're going to a team building event at the Edna Valley Vineyard. I'm not a WineO, but I'll have a glass or two. I fly home tomorrow at 12:40 PST and get in rather late east coast time. After that I slide into the weekend in preparation for my half Ironman on Sunday. I'll be racing in the elite division, so wish me luck.