Sunday, March 30, 2008

Sunday and the Week's Wrap Up

I woke up a bit sore. I slept until 8:00 AM and it felt good. We went to church.

Afterwards, I worked with the kids to clean the house while Tanya took a nap. Once the house was clean, I went and did my work out for the day.

Today was another brick workout. I swam 4,000 yards at Del Norte and immediately changed into my running clothes and ran 3 laps around the Academy. For anyone who wants to know the distance, it's 3.4 miles per lap. I, ultimately, ran 10.2 miles. This was my first long run since the marathon. I felt slow. To my excuse, there was lots of wind, and each loop had quite a bit of elevation gain--of course, there's a descent on the other side of the loop. My time was 1:30 for the run. This is roughly a 8:49/mile pace. As you can tell, I have some work to do. It was really hard transitioning from swimming to running.

Yesterday was the half-Ironman in Carlsbad, CA. The top men's time was 3:58. He ran the half marathon in 1:14. He swam in the 1.2 miles in 22 minutes. That's blazing!

After my work, I hung out with the kids and played games with them. Tanya took off to get ready for her Aerobics presentation. I had dinner with the kids then put them to bed. Spring break is officially over.

Week's Summary: 16:47 hours
Swim time: 5.5 hours/15,000 yards
Run time: 3.2 hours/22 miles
Bike time: 7.8 hours/154 miles

Saturday's Tierra Del Sol Race

Last night, the three older kids were spending the night with friends or family. We had just Mia, so we broke away and ate at Olive Garden. My gut has been bugging me a bit; there's something going around.

I spent most of the evening after work, reviewing Algerbra--this is a long story in itself--and getting ready for my race.

Saturday morning I woke up and my gut was really out of sorts. I almost decided to bail on the race. But, I figured if it got bad, I'd just pull the plug. It was really just a tune up race.

I got up at 6:00 am and ate a quick breakfast. It only took me 45 minutes to get to the race. There's nothing better than being able to sleep in your own bed before a race! I signed up and began to warm up. I felt a little bad because my team was putting on the race and I hadn't done anything to contribute. I figure when the races start going up hill, that's when I'll put in my mandatory volunteer time.

My stomach was still touch-and-go, but I kept telling myself. If I run into any trouble there's no harm in pulling the plug.

At 9:00 AM the Cat. 1/2/3's rolled out first. The course traveled south out of Belen and then turned east up to mountains. We then turned around and came back; a typical out-and-back course. We started nice and easy. Finally after about 5 miles; my training partner Silvio took a flyer; he was by himself. He got about 75 yards, and peloton let him hang by himself. He was alone for about 5 miles. Finally, a member of Mountain Top racing, Travis Dixon, and Nob Hill Velo, Dave Kerr, joined him. Right away it became obvious that the three weren't working well together and the game remained at 75 yards. We then turned left towards the mountains, and the road gradually sloped up in a false flat. The pace was fairly easy because the three largest teams had someone in the break. After a few miles riding towards the mountains, I saw Dave Kerr and Silvio come out of the break and drift back to the main group. Travis was out there by himself. There began to be some surges to bring Travis back, but his team wasn't have any of it. Every surge was met with one of his teammates.

At this point I began to feel a bit randy; my stomach wasn't bugging me. I figured I'd move to the front and try to lend my efforts in pull Travis back. I went to the front and began to push the pace. The field strung out, but no one would come to help me. A Mountain Top rider sat on my wheel and wouldn't pull through, of course. I tried once more, but wasn't aided by anyone. Our team captain told me just to sit in and wait for a while. OK, no problem.

Finally, we came to the hill and the pace stayed the same as the slope increased. It was a hard effort, which my runner legs weren't happy with. I burryied my head and hung in. As we climbed I could see riders coming off the back...never to be seen again. Finally we crested the hill. And, we began to drop down the other side. The group surged again stringing the riders out in the gutter. After a few minutes, the pace eased up and we regrouped.

The motorcycle escort, Dave Wycoff, was giving up splits to Travis. One minute grew to two minutes. He was riding really hard and was maximizing his tail wind. At the back of peloton, team delgates began to discuss the return trip and the odds not being in Travis' favor to stick the break to the end. They decided to throw everything at him on the way back with the exception of our team leaders who had the best bet of winning. I, of course, was committed to sacrificing my energy to pull back the break.

We hit the turn around and began to climb the back side of the mountain, which was much less of an effort than the front. We crested and there was another surge down the steepest part of the hill. There's nothing more unnerving than descending at 45 MPH with your front wheel inches away from the wheel in front of you and the person in front of you is dodging cracks in the road.

Finaly, the road leveled and it was time to do my job. A hard rotation formed and we were on our way. The Mountain Top riders were doing all they could to disrupt the rotation. There was plenty of cussing and jostling. The pace in the rotation was so hard, I could only manage 3 pulls and I'd have to drift back to recover. Todd Bauer and Dave La Pell were putting a monster effort. As soon as I'd recover, I go back to the front to do my pulls; this wasn't an easy task because you had to get around a bunch of mountain top riders and others just sitting in for the free ride. After doing this about 3 times, low and behold, Travis was about 50 yards in front of us. We had 5 miles to go; the break was neutralized. A few surges went off and were quickly brought back.

A few miles from the finish line, a bunch of emergency vehicles were in the road. We were neutralized as we passed. A rider from another race was lying face down waiting to be attended by the ambulance. I was a bit freaked out. After looking at the incident, I looked forward and saw I was gapped by the field by a good 100 yards. It was an all-out sprint to get back. Finally, The 1 mile to go then the 1 K to got sign came (spray painted in the street). At 500 meters to go, the field began its sprint. I down shifted and began to wind it up. Out of the saddle and for all I was worth, I finished in the pack, which is good for a lowly Cat. 3.

All in all, I was happy with the turn out. I still had a lot of energy. I think I really did well in terms of managing my nutrition. We covered 65 miles in 2:42. That's pretty fast.

After the race, I went with a few teammates and ate at Subway. I met Tanya and the kids at the gym. I decided to take the two oldest swimming. They messed around while I swam laps. I ended up swimming for an hour and doing 3000 yards.

Afterwards I took the two oldest and Mia home. Mia and I took Shane for a walk, and her and I cleaned the bunny cage. It's fun to spend some one-on-one time with her. She's really clingy to her mother and rarely does she want to hand out with me.

When Tanya came home, we ate dinner and watched Michael Clayton. I was a good day.

Pre Race Prep

On Tuesday and Wednesday I logged at out 4.5 hours each day. I swam 1.5 hours each morning, ran an hour at lunch both days in rode the bike after work. Tuesday's ride was intense hill climbing intervals and Wednesday was just easy spinning on the TT bike.

I took Thursday off to recover, which was very nice.

Friday I did my traditional pre-race ride on the rollers for an hour. I felt much better at this point.

The thing that's taking the biggest toll on me in terms of training is getting up early and swimming before work. What makes it especially hard is slamming 2 days together early in the week to allow recovery time for my race. After a couple of days of normal sleep, I feel great.

Saturday's race is in Belen on a fairly flat course with one hill. I have the option of racing with the Cat. 1/2's or with the Masters 35+. I figure I'll mix it up a bit and race with the big boys.

Wednesday, March 26, 2008

This Is Good!


Training Toll

I took Monday off for rest. Tuesday, I got up early and swam for 1.5 hours (4050 yards). Went to work. I ran 7 miles at lunch. After work, I rode the fingers ride with some teammates. I wasn't sure how my legs would be with the training last week and the running earlier in the day. But, they were fairly good (7.5 out of 10 scale). I was surprised. That ended up being a 31 mile ride for a little bit over 2 hours. I was bushed when I got home. I ate 8 tacos from Taco Bell for dinner. My plans were to do the same the next day, so it took nearly an hour to pack for the next day. I was in bed by 10:00.

I'm really getting mentally tired from all this training. I think after this block, I'm going to start to taper the hours a bit. Unfortunately the body can't sustain a tremendous work load for too long or you begin to shut down--one way or another. I haven't ever really gotten to this point, but I'm beginning to see the early warning signs now (i.e. disinterest in important things, hard to sleep, raised resting heart rate, lack of ability to mentally focus). I'm getting the feeling that things are about to change at work for me in terms of responsibilities. I'm not sure if this is a good or bad thing?!?!

I need to go, I have some running to do.

Sunday, March 23, 2008

Week's Wrap Up

I'm tired out of my head! I got up at 6:00 AM to swam. Tanya didn't warn me that the pool didn't open until so I caught a quick nap in the parking lot while I waited. I was able to squeeze in 2750 yards before I had to get home and get ready for church.

We were on time to church for the first time--ever! Today's Easter Sunday. I'll talk a bit more about the family events in my next post. But, it was really fun and the kids got to spend quality time with their cousins and had an Easter dinner and Easter egg hunt. They had a blast!

After church I rode the trainer for an hour-and-a-half and did big gear strength building stuff. I

In total I had 19.5 hours:
5.5 hours swimming/14,750 yards. I'm really disappointed I didn't reach my 15K weekly goal
2.5 hours running/18.22 miles--I'm gradually increasing
1 hour yoga
10.5 hours bike/190 miles
I think I did fairly good considering I lost a day to make the trip to Utah.

There's a road race scheduled next week, and I need to decide whether to do it and recover a bit (decrease in training quantity) or push through. There is an opportunity for a 200K bike ride for the same day. We'll see.

I have a big presentation I need to get ready for for tomorrow. Wish me luck!

Saturday, March 22, 2008

Some More Firsts

It seems these last few weeks, I keep racking up the firsts. Today I had three. Today, me and few team mates decided to do a ride from Albuquerque to Jemez called the Tunnels ride. This is the first time I've done this ride. It's a beautiful ride once you get past San Ysidro the culminates in a ride through some tunnels carved out of the mountain at the end of a long back country road. I think I'm going to take the family there next week for a pic-nic. The other first was the ride distance. We started at Silvio's house, and the round trip was 135 miles. That's the first time I've done a ride that long in New Mexico. It was interesting because I was really off the first half of the ride, but once we hit mile 83, my legs started feeling really good. I was able to take some long hard pulls and felt comfortable. I was really cognizant of my nutrition and kept myself hydrated and full of carbs. This also confirms something I already know...I'm meant for longer distance events.
Finally, my final first of the day was I went down on my bike early in the ride. Of all the last 8 years road racing, I've never gone down. There's been some really close calls, but I've always kept the rubber side down. Well, that changed today.
I just got done taking a long pull and was drifting to the back of the group. I put my head down for a second and had my hands resting on the top of the bars--not grasping. I ran into a manhole with a sizable black top lip. It knock the wheel out right from under me and I was on the ground faster than you can say "Mashed Potato!" Fortunately, we weren't going very fast at the time. So, I got a good hipper and a bruised palm. My bikes fine; the bar tape is ripped. Other wise it wasn't too bad.
Honestly, I've had "falling on my bike" at the back of my mind for the last couple of weeks. Falling is a fairly common thing for races (i.e. once or twice a year). I thought it odd that I've never gone down over the last 8 years. I knew it was only a matter of time. Well, I got it out of my system; hopefully I'm done for the next 8 years.

Friday, March 21, 2008

Whirlwind Trip To Utah And Back

Yesterday morning I awoke at 6:45 AM to catch a plane to Salt Lake City. The flight departed at 8:45 AM. Everything went smoothly on the way to the airport--it helps when you have no luggage. Then, when I got to the airport amongst all the other throngs of people departing at the same time, I somehow switched to terminator mode. Somehow, crowds of people pushing and shoving to get to point B triggers this in me. This happened to me during the marathon; this happens at bike races. I think it's a learned behavior. I started dashing up the escalator, through the security checkpoint lines, cutting people off, cutting in front of people, and boxing people out trying to get in a better position. I didn't really realize I was doing it until I noticed some lady get really angry at me. Then it just clicked--I was in terminator mode! That snapped me out of it and I was able to bring my heart rate down. The flight went smoothly. I took a shuttle from the Airport to Provo--the shuttle driver kept talking about selling his sports memorabilia on eBay. I accidentally brought that conversation on.

Once at the dealer, I test drove and inspected the car. It was legit. The paperwork went quickly because we'd taken care of everything in advance. I drove to Cafe Rio for lunch and was on the road back to Albuquerque by 2:00 PM.

I listened to a book on tape I rented at Hastings, which was entertaining. I was able to avoid getting a speeding ticket coming into Moab because the person in front of me got it instead. I pulled into our driveway at 12:00 at night, and I was exhausted.

The car drove great and is really solid. This, hands down, was the best deal we could have gotten. I'd definitely recommend Forrest Motors in Provo, UT, if you're looking to buy a Honda Pilot or Odyssey.

As soon as I got home Tanya grabbed the keys and took off with the car; I slumped off to sleep dreaming of 100's of mile markers as I passed them by.

Monday, March 17, 2008

Boise IronMan Bike Course

Today I got my hands on the Boise IronMan bike course. I'm not impressed! Of all the areas in Boise to ride, they chose the hot, exposed southern part of the city near the prision with some big climbs and lots of chip seal roads. People don't realize that Boise in the summer is really hot. Don't be suprised if it's in the upper 90's. If I had my choice, the route would have went through town on Warm Springs road down Harrison (to get a flavor of Boise's historic districts) down Hill road all the way to Eagle up Beacon Light Road or Floating Feather to Star and back. That's a flat route; it has minimal chip seal, it has some areas to pass through the shade. It's much more scenic. It would have given the community more opportunity to get involved in and witness the IronMan.

I pulled the map off the Georges Bicycle's website, which is very involved in the cycling community and puts on almost all races in the Boise area. Also, almost all the races they put on are in this same area (southern Boise). This is also where the Tuesday night rides occur during the early part of the year until it shifts to Bogus Basin hill climbs. So, I'm guessing George's had a hand in selecting the route. I like George's; it's a great bike shop. Mike Cooley has been nice to me.

Given the bike route, these are the things I'm hoping: they've blocked off the roads--especially Gowan and Pleasant Valley road. I hope people plan on goat heads--this is the area to get them. I also hope people work on thier TT descending skills coming down Pleasant Valley on the return trip because you've got a good mile of fast descending. I also hope people hydrate well because it's going to be toasty.

I was also able to do a little sleuthing and see how my local Boise competition is doing. They had a TT there this weekend, and one of my prime competitors was at the TT. He's my former next door neighbor; he's a former Kona competitor/navy seal. He's been out of the game for a bit but I'm certain he's primed and ready to pull out the stops for Boise's first IronMan. I honestly don't think I have much of chance against this guy because he can run like the wind. He's turned out a 2:30 marathon. At any rate, it's good to start getting geared up for Boise. This will be my first tri since my inagural in Oklahoma last September and I think I've improved a lot since then.

Saturday, March 15, 2008

Saturday's Brick

Today, I decided to sleep in and start my ride later rather than earlier. That ended up being around 11:00ish. I rode my tri bike to Algadones and back. On the way out I maxed out the credit card pushing as hard a pace as possible in the tailwind. I wanted to make paying back the credit card as hard as possible. There were times on the way out, I was pushing the 53X11 and blazing. I can't tell you my speed because I've retired the GPS--it's been acting up again! Anyways, when I turned back into the headwind to return Albuquerque, I pushed the big gear all the way back. My bike is really comfortable and I was able to stay in the aero position the whole time. My total ride time was 3 hours. On the way bike I climbed Tramway in the big gear and later did two 5 minute big gear climbs up Ellena as well. I need to really work on my big gear strenght so I can maintain a fast pace over a long distance (e.g. 112 miles). Immediately following my ride a quickly transitioned into my running gear and ran on the treadmill for 30 minutes. I was really excited because I was able to set the pace at 7.5 MPH and it felt really good. This is the first time since the marathon that I was able run a solid pace. The legs are coming back.

About a half-hour after my workout, it really hit me. And, I was tired. We had some family in town (brother-in-law and family) from Alamogordo, so we had a family barbecue. I was knackered for the rest of the day.

Friday, March 14, 2008

Enjoying Recovery Week!

Recovery week's been good except still trying to adjust to the daylight savings time change. I think I'm mentally ready to start the party again for the next training block. Today I got this in my fortune cookie: "A bold and dashing adventure is in your future". I guess that means I shouldn't buy a powerball ticket!

Monday, March 10, 2008

Hillsboro Road Race/Week Summary

The road race started in the city of Hillsboro and headed south 25 miles with a tailwind accross rolling terrain. At first the race organizers were going to combine our group (Category 3s) with the Masters. I wasn't to hip on this because the more people in the group the more opportunity to get gapped by someone not as fit. Ultimately, they started 1 minute ahead of the masters. I think they really wanted to catch us; and, we didn't want to give them that pleasure. So, the race started fairly hard from the gun. I was fine because I got a good warm-up.

After heading 25 miles south, the race organizers had us turn around and head back to Hillsboro (into the headwind). Once we got to Hillsboro we turn west and headed 8.5 miles up hill to Kingston. This race has changed many times over the years. My favorite was starting at the I-25 offramp, heading to the city of Hillsboro, climbing past Kingston up to Emory Pass and coming back. We haven't done this in a long time.

Based on the fact that this race ended with a climb, I knew I really would be a contender. Running is the anti-climbing excercise. If you run at all, your ability to climb on the bike is negated! So, my objective for the race was to hang tough with the group until we got to Hillsboro and climb to Kingston at my own pace.

From the get go, a small group went off the front including 2 people from our team, and another person from the "other" large team. There was another person from Nob Hill Velo. This being the situation, it was our team and the other large team's goal to block any efforts to bring the break back in and follow any new groups trying to bridge. This is actually a very good position to be in because the monkey is on the other teams without a participant in the group to bring back the break--in so doing, they're using alot of energy while we're fairly fresh.

There were a few hard surges to try to bring the break in, but nothing to serious. Half-way to the turnaround, one of team members in the break got a flat. The break was down to 3, and we had one member.

After the turnaround and into the headwind, there were times when we were gutterballing it, but not for long enought to shed anyone. I was really enjoying my ride, eating well and staying hydrated.

Just before we got back to Hillsboro we came accross our team mate who popped out of the break. The break was down to 2, and we didn't have anyone in it. This changes things!

Immediately, we went to the front and started push the tempo up to reel in the to people in the break. We dropped into Hillsboro and turned west. At this point, the pace went up dramatically. Unfortunately, I was behind a few riders that couldn't hang and I got gapped. The real challenge to road racing is being in the right place at the right time. I wasn't and got gapped. I was happy though that I made to Hillsboro with the pack. The picture below is from the climb to Kingston (taken after the race). You might notice that the roads are wet. It rained and hailed on us while we climbed, which made coming back down a bit cold.


This is the finish line (well after the race so the crowd was gone).
After the race I didn't stick around to see the result, but Ronny McD called, and I answered. I really need to stop though. It's not becoming of an IronMan to crave the Big Mac!


All in all, it was a good trip and a great way to start off the road racing season.

The Week's Training Summary:

Total hours 13
Swim: 3 hours/8200 yards
Run: 1 hour/6.5 miles
Bike: 9 hours 150 miles
This week was toned down to be ready for the race. Next week is a rest week. I'll post my race results when I find them out.

Evening At The Black Ranch Lodge (B&B)

After the TT I drove to Kingston, NM, with some teamates to stay at the Black Range Lodge, which is bed and breakfast. Kingston is a small speck of a location west of Hillsboro up the hill half way to Emory Pass in the Black Range Mountains. I'm usually not a purveyor of bed and breakfasts--I've had lots of bad experiences with them in the past. But, the location was the closest to race start in Hillsboro, and Kingston is where the race ended.


This is a picture of the front of the B&B. This building was built in the 1880s. There's not much left of the city. It used to be a silver mining town and was one of the biggest in New Mexico. The picture below is the only other building still standing back from the 1880s. This is the Percha Bank building. It's now a museum of sorts.
As I said I'm not really a big fan of B&B's but my team mates talked me into staying. I called and negotiated a $30 futon with an additional $10 for dinner the night before. The $30 included breakfast.


While in Kingston, there were no TVs, no cell phone reception, or no electronic media. Dinner was a great lasagne dinner. The lasagne was perhaps the best I've ever had and had very unique ingrediants: honey and different cheeses. I ate well until I was full and retired to my futon alone in a basement and pondered my stay in Kingston and the race tomorrow.

It turned out to be the right choice staying at the Black Ranch Lodge.

Sunday, March 9, 2008

Day 1 TT

6:30 AM car packing with a 7:00 AM departure Maybe they're filming The Hills Have Eyes III here?


Just before the TT start time. Silvio let me use his disk wheel in the back.
Here's me after the TT cooling down
The Results:
I finished the 20K TT in 30:49. This averages 25MPH. I was very pleased with the results considering this was the first time riding my bike, first time wearing my new shoes, first time riding a disk.


The course was an out-and-back ride in West Las Cruces off Airport road. We started off with a stiff headwind. There were cars on the road--big cars. I tried to stay as close to the white line as possible, but the wind would catch the disk and push me around like a kite. It was a bit unnerving. At the turn around, my GPS stopped working. I pushed the biggest gear I had into the tailwind. I was riding the standard 53X11, but I could have gotten away with something a bit bigger at times. When I was done I was trashed and clueless as to my final time. I passed my 30 second and my 1 minute leads, so I was happy I wasn't last. Before the bike computer died, my average heart rate was 175.


The bike felt amazingly comfortable and I'm excited for my IronMan. Between now and then, I need to build leg strength while in the TT position. It would be cool to post one of the fast bike splits in IMAZ.


More Later on the road race.

Friday, March 7, 2008

First Race Of The Season Anxiety

Currenty, I'm feeling the first-race-of-the season anxiety. Every year after training through winter, you spend hours discussing the next season. You speculate on who's strong and who's not. You're hopeful the "new" training methodology/approach you're using will yeild some positive results. Then, on the dawn of the first race, all that pent up anticipation manifests itself as anxiety. It's feels almost akin to making a public presentation to a large group of strangers.

There's all these little tasks that need to be done, that also add to the anxiety:
-USCF registration (Racing organizers that provide your annual license)
-Race registration
-Checking your bike's mechanical integrity
-Making sure you have all your race food/nutrition
-Making sure your wheelsets are up to par
-Coordinating logistics with team mates
-Registration for hotel
-Packing for your trip (including all contingencies for inclement weather)
-Prerace activities (eating right, resting, prerace ride, stretching)
-Shaving legs (this gives me the most anxiety because it takes so long and its benefits are very marginal)
-Sleeping well

Well, I've done a good job in scaling back my training this week in preparation for the racing weekend. Today, I'm feeling really saucy, which means my legs are ready! Last night I rode my TT bike on the trainer for the first time. I felt really good and comfortable. My first real ride on it will be in a race (TT on Saturday in Las Cruces). Most people would say this isn't a good idea. I'd agree, if this race meant alot to me, but I figure it'll be a good baseline of performance for me to compare against in the future. I'm really more excited about the Hillsboro road race on Sunday. The competition is stiff and the terrain offers rolling climbs, long climbs, and lots of wind. I'm going to bring a camera and post pictures when I get back.

Wednesday, March 5, 2008

Official Before & After TT/Tri Bike

Before:


After (Side):


After (Front):


Now comes the task of tweaking the position to get it as comfortable/aero as possible. I also have to sell all the parts I pulled off. I Love Ebay!

If you see a silver streak passing as you leisurely drive down Tramway, that's me! Don't bother honking though, my speed will exceed sound!

The New Way To Shop For Cars

This morning Tanya bought herself a car. The Plymouth Voyager is nearing its life's end. And, Danny-Boy told me any man who buys/drives a minivan is automatically emasculated.

We've been looking for a good deal on a Honda Pilot and we came across Forrest Motors out of Orem, Utah, that sells Honda Pilots and Odysseys exclusively. They buy at auctions and sell at a reasonable margin. They blow out the cars. Tanya had one car she was ready to pull the trigger on and it was sold before she could call the dealer. They sell 6 cars a day--that's good if you only deal in a few models.

Anyways, they publish an inventory list. If there's a car you want, you contact them and they'll post a video of it on YouTube. If you like it, you put a deposit down on it. I'm certain this is the best deal we could have gotten on the car we wanted. We ended up paying $6000 less than the Kelly Blue Book Value: Cha-Ching! I'm flying out to Utah sometime next week to pick it up and driving home the same day. If I could, I'd send Tanya so she visit her friends and get the maiden voyage on her new auto. Here's the video:

Monday, March 3, 2008

Sunday's Activities and Week Summary

Albuquerque's weather during this time of year is so variable. Saturday the weather was in the 60's and warm. My face showed a little sun. Sunday's weather was so cold and windy, I had to wear my entire winter getup. It also snowed in the evening. I don't get it!

The day started out with church. Then we came home. I jumped on the treadmill because I wasn't too excited to go outside in the cold. I ran for 30 minutes and felt really good. I think my running legs are starting to come back. I'm not going to push it for the month of March and just do 3 runs at 30 minutes each a week. I don't want to fatigue my legs for the road races, but I also want them to be ready to put on the miles after the Gila. I'll only have a month to build after the Gila for the Boise half-iron man. Hope it's enough.

After running, I kept putting off riding and played video games for awhile with Ethan. Finally Tanya yelled at me to go and ride or I wouldn't end up riding and be grumpy afterwards. She was right, and I went.

Due to being tired, I vowed to ride in zone 2-3 and not let my heart rate exceed 145 BPM. Also due to the looming clouds overhead threatening rain at any possible moment, I decided to stay close, which, ultimately lead to me riding the fingers. Here's the GPS of my ride: All fingers including La Luz!

View Larger Map
The ride lasted nearly 3 hours, consisted of 4000 feet of elevation gain, and 41 miles. I was able to keep my average HR at 127, which is quite a feat considering the incline grade going up La Luz.

Week Summary:
I trained this week for 19 hours
Swim 5:45 hours/ 15,400 yards
Run 1:45 hours/ 11 miles
Yoga 1
Bike 10:30/160 miles

Next week I need to scale back my training to be fresh for my race(s) in Las Cruces/Hillsboro. This will require tale 3 days of swimming and 2 runs rather than my 4/3, respectively. I'll need to have 2 recovery days and lots of sleep. I don't want to go to the race feeling mentally/physically tired because this is a fairly competitive and challenging race. I'll keep you posted.

Sunday, March 2, 2008

Special K (Vitamin K) Day

Well Saturday started out well enough. Early morning swim of 3000 yards to complete my 15000 yard week. Group ride at 9:00Am. The day was good and the temp was the warmest yet of the year reaching the 60's. After that, things started to go down hill!

OUr group ride was very stop-and-go, which makes getting a good tempo ride in impossible. I started to realize my legs were just tired. I think it's just an accumulation of all the last few weeks of training volume. There was no snap, and mentally I was exhausted. So, I decided to bag my race tomorrow. Crit's tend to be short and intense. I don't want to dig myself too deep before the season really gets started. So, no sense on blowing the money and energy on a low-low priority race.

During our group ride, a novice rider took out Jane Gagne--a highly experienced rider with lots of racing years under her belt. It looked really bad. Bad enough that she couldn't continue the ride and had to be helped into her ride. After that, I broke away and came home myself.

I met up with the family at the gym. Tanya just got done doing a double. The kids were getting ready to go to a big birthday party at the gym. So, after a quick bite to eat with Tanya, I went home and started to take care of the small things that get neglected at home.

I cleaned the dog poop in the backyard. You can imagine there's alot for a mastiff. I did the laundry. I cleaned the bunny cage. I replaced a free wheel hub on my 404 Zipp wheelset to make it compatible with my new SRAM/Shimano set up. I put the cleats on my new cycling shoes I got for my birthday last October--they've been sitting in my closet waiting for the new season.

My last chore turned out to be a bad one. We have lots of mice in our backyard that have dug under our foundation and under our bathtub. At night, we sometimes can hear them moving around. I've diligently set mouse traps at night, which is really time consuming and gruesome. However, the mouse still keep coming. We're worried that the mice will find a way into the house; this is why we're putting so much energy in trying to eradicate them.

Anyways, we decided to buy poison. We figured this would be more effective and less of a gruesome task afterwards. I was very careful to put the poison deep in the mouse holes and cover them with big rocks so Shane wouldn't be able to get to them. Well, he got to them and ate all the poison. Stupid dog!

Afer freaking out and doing some research with the web, we found out the poison is an anti-coagulant that makes the mice/rats bleed to death. We also found out the volume of poison Shayne consumed doesn't meet the toxicity level that would be deemed fatal. However, dogs respond differently to the poison, and the symptoms of the poison, generally, do not manifest themselves until 3-5 days after consumption. Vets generally provide pets vitamin K to negate the impact of the anti-coagulant. After going to Walmart and Walgreens, I was able to find some Vitamin K at Whole Foods. Shane will be taking 2 tablets of 25mgs every day for the next week in his peanut butter biscuits, which should avert any problems.

Afterwards, I met Tanya at her sister's house to celebrate her 30th birthday.