Week 1 Training

• Here is a preview of my first week of Ironman training. I am going to only log hours and distances on this blog. My nutrition, sleep, stress, weight, bodyfat % and heart rate info will be kept on a separate website. If you have any crazy desire to see that information feel free to drop me a line and I'll get it to you.
• "Lent un liscia, liscio un veloce"
  
  WEEK 1 SUMMARY Duration 10hrs 40min
  Day: 1
  R: 40m
  B: 1h 15m
  S:
• C: 30m
  Day: 2
  R: 20m
  B:
  S: 1h 00m - 3000 yards
• C: 30m
  Day: 3
  R:
  B: 55m
  S:
• C:
  Day: 4
  R:
  B: 1h 10m
  S: 35m - 1800 yards
• C:
  Day: 5
  OFF DAY
  Day: 6
  R: 35m
  B: 1h 30m
  S: 1h 30m - 4000 yards
• C: 30m
  Day: 7
  R: 1h 10m
  B:
  S:
• C: 30m
  
  

Happy Holidays

Happy Holidays everyone!

What is happening with Randy?

Well since the Marathon I took a bit of time off. 2 days to be exact! Well I went for a run 2 days after and I have been just working on my Ironman plan. We joined Marshall Center last week. This is a local community center that has a pool, weights and a multitude of exercise classes one could take. So far I have been working on my weight training and am going to start back swimming next week. I also have been taking a weekly bike class that is helping with pedal efficiency, cadence, speed and strength. I LOVE this class! Great 1 hour work-out and I get to cook myself!

I have found myself struggling without the daily work-outs like I was doing leading up to my HIM but I know that it is the off season and the time to replenish and get stronger. I am starting a new 8 week Winter maintenance plan to help me with a routine and to not lose what I have gained this past year. This plan is consisting of biking 4 days a week (outside and inside on the trainer) swim 2 days a week and run 2 days a week. Nothing too heavy but a maintenance plan that I feel will help me along during the off season.



Looking back at the last year I am amazed at what I have accomplished. It was a great season for me. I have found new friends with a wealth of knowledge that has helped me and I hope to continue to be able to draw from them.
A Duathlon. A Olympic distance triathlon. A Half Ironman distance triathlon. A Marathon. It seemed to be a short season in my eye but I know that it wasn't. It was a season of length. A season of learning, laughing, hurting and crying. It was a season of disbelief, belief and determination. A season of fun, passion and yes obsession. A season of balance, solitude and growth. It was a season of passion. What more could anyone hope for?

Marathon Pics

To see some pictures go to http://racephotos.net/RunnerDetails.asp?nRunnerID=488171

Portland Marathon 2007

The morning began great. No rain after 5 straight days of it. It was warmer than the last few days so it was as nice of running weather as I could ask for. I started my day off with my race day ritual of 2 packages of instant apple cinnamon oatmeal followed by 32 ounces of water. Works for me so I stick with it! 1 hour before the race I take my supplements and start to focus at what lies ahead of me.
Angela and our dear friend Wendy walked me to my starting area where Angela took my warm-up clothes from me and then walked Wendy to her starting area. I had some extra anxiety waiting for my Garmin to get a satellite signal because of the buildings downtown but the signal finally came through. With about 15 minutes to start time I kissed Ang good bye and wished Wendy good luck with her first marathon.
The best word to describe this pre race wait for me was peace. All I knew was that I was going to have fun, enjoy all that this marathon was going to offer me and whatever time I get will be just fine. Sure I wanted to go sub 4, but at the start of the race it just didn't matter.
After the gun went off and the initial wave of bodies started to spread out I found my race pace and stuck with it. I held back from going too fast (like I tend to do) and just concentrated on the sights and sounds. This marathon has bands and cheerleaders about every mile and a half and it is always wonderful to see and to listen to while running.I ran with the 4 hour pace group for awhile and then pulled ahead of them because of crowding. I was in my proper heart rate zone so I knew I wasn't going too fast. After a few miles the pace group caught up to me and I thought I might be slowing down. Nope, I sure wasn't. The pace group for some reason decided to run 20-30 seconds faster than the pace they were to run. I couldn't understand why and I still can't. After 2 miles of running at this pace they started to slow back to the 9 minute mile pace they were to be at. I continued at my pace and didn't see them again until much later in the race.
During part of the Portland marathon there is an out and back that gives you the opportunity to see the lead runners and the slower runners when you are coming back. This gave me the chance to see my 2 very fast friends Doug and Ron. Ron was attempting to run a sub 3 hour race and Doug was attempting to qualify for the Boston Marathon with a goal time of 3:30 minutes. When I saw Ron I was amazed at the speed he was running. I saw Doug soon after that and we gave a shout to each other. It is always good to see familiar faces.
Coming to the half way point my time was called out at 1:56. Great split for me and I felt good. I started to think a bit harder at maybe reaching that sub 4 hour goal. Now comes in my opinion the ugliest part of the course. Highway running and typically where I see people slowing up and not doing so good. The one thing that helps me through here is seeing the St Johns Bridge in the distance. It always reminds me of the Emerald City in the Wizard of Oz.
As I began my climb up and over the bridge I started to slow down a bit on my pace. I was coming up to mile 18 which is mentally a bitch for me. I think it has to do with the uphill run to the bridge and the quick downhill and then the quick steep uphill just after the bridge. Jessi was waiting there for me with some goodies that I asked her to have for me just in case. I ended up not needing anything and just gave her a rude "I don't need it." Sorry again pumpkin.
Well at this point of the race my legs were starting to tire and I knew I was slowing down a bit but I just kept running. I knew that at mile 21 our marathon training group and Angela would be there cheering everyone on so it was something to look forward to! When I reached the cheering station it was so good to see Angela! I got a second wind and didn't feel the pain that was setting into my legs for awhile. The energy from that group was incredible!
At mile 22 my legs were begging to walk. I had been fighting the urge to walk for a bit and kept telling myself not to stop running for anything. Well shortly after the 22 mile marker I had to listen to my legs. Sometimes your mind loses battles with your body. I walked for 1 minute and than began running again. At mile 23 the 4 hour pace group caught up with me, passed me and then started pulling away from me. The only thing I could think of was I had 3.2 miles to go to a new PR and NOT to try to catch up to the pace group.
In between miles 24 and 25 I ran until I couldn't and then walked until I yelled at myself to run. I planned on running as fast as I could the last mile but my legs held my pace down. When I came into the final 4 blocks of the race my pace picked up and I began passing people right down to the finish. When I came around the final corner I reminded myself that the time being shown at the finish was the "gun" time and not my start time and that yes this was going to be a incredible PR for me again.
A few yards to go and the clock showed 4:10:15. I heard my name announced and crossed the timing mat at 4:10:24.

Final numbers:
10k-54:56 pace-8:51
9.1 mile turn around-1:19:41 pace 8:46
Half-1:56:15 pace-8:52
17.2 mile-2:41:41 pace 9:24
20 mile-3:02:27 pace 9:08
35k-3:19:52 pace 9:13
Final chip time: 4:08:27

Portland Marathon!

Well the marathon is this Sunday and this will be my 3rd time running it. I have a goal of running it this year in less than 4 hours. My first Portland marathon was ran in 5:05. Good for my first time and looking back I was very lucky just to be able to finish it! Well last year after a full season of training for the event I came in at 4:27. A PR for me and an incredible reduction in time from the year before. I am hoping this year will be faster yet. With all of the training and cross training that I have been doing it appears that I should be able to go a sub 4. I have decided that if I achieve this goal I will stop doing stand alone marathons. I will still run marathons but only in Ironman competitions. I know that at one time recently I wanted to qualify for the Boston Marathon and to run it but my goals have changed to concentrating on triathlons exclusively.

So here I go onto my last event of this season. I know that it will be a great day and I will have the wonderful support on the course that I always do! This year is going to be extra special for me also because I will have Angela cheering me on and she will get to see me finish! In the past this wasn't possible because she was walking the marathon and this year she is taking it off. A full recap of the race will follow.

Half Ironman

Angela and I began our trip 5:30 Thursday morning to the Grand Coulee Dam. Neither of us has ever been to this part of Washington so this was going to be our little adventure and what an adventure it turned out to be.

As we drove through Yakima and headed North the sky seemed to be hazy with smoke. Along the road and off in the distance you could see where there had been previous range fires so I figured the farmers might be burning their fields now or it was left over smoke from earlier fires. As we continued up and out of the Yakima Valley, the smoke cleared.

We were both amazed with the beautiful landscapes in this part of the state. It is very desolate on the Yakima Reservation and it holds a unique ambiance of solitude. When we crested the summit up and out of Yakima, we saw the Wenatchee Valley. It is lush and green and a very welcome site after driving through the Reservation. All I could think about when I saw the valley was “fresh fruit!”

Traveling along we came to George, Washington and the beginning of farm country. It reminded me of the Midwest with all of the crops of corn, alfalfa and different grasses. Just outside of Ephrata we saw in the distance some type of crop being loaded. As we came closer the smell of fresh onions filled the air! They were loading white onions and the best way to describe the smell would be onion rings!

We came out of the farm area and began entering the Coulee area. We stopped at Dry Falls which is similar to the Grand Canyon (except MUCH smaller!). We were both amazed that there are places like this in our state that we had not seen. At Dry Falls we start noticing the smoke again and we heard a couple of people talking about the fires. They told us the fires were “up at the dam.” We continued our drive towards the dam and as we started into Grand Coulee, the smoke began to get thicker. The closer we came to the dam the heavier the smoke became.

The Coulee Dam is an awesome site. It is huge! Our hotel faced the dam so we had just an incredible view of it. The view was through wildfire smoke though! We were told the fire was east 3 to 4 miles and there was no danger to us other than heavy smoke in the air. Being outside was like having the smoke from a campfire in your face all of the time. I was coughing, thinking “Hell, there is nothing that I can do about it so don’t worry about it”! Thursday afternoon we drove the bike course which helped ease my mind a bit.

Friday morning, there was still smoke in the air but not as bad. There was a covering of soot on all of the vehicles. Still, the air was getting better. Angela and I went for a bike ride to get the lay of the town and to stretch our legs. The smoke didn’t really bother us any but others were saying that it was bothering them.

Friday afternoon Angela volunteered at the registration/packet pickup area for about 5 hours. During this time I rode a bit more to burn off some of my nervous energy and to check out my bike. I went back to the hotel and sat down at the pool. The rumors were running rampant amongst the athletes at the pool. Some said the course was going to change; some thought the race would be cancelled. After listening to all of that noise, I took a nap and then went to get Angela. We took my bike to Banks Lake to drop it off in transition. Then we went to the athletes meeting and got confirmation that the course had been changed due to the smoke.

The bike course changed and after the Almira Grade, instead of a counter clockwise loop and going across the dam it would be clockwise and go away from the dam area and finish back at Banks Lake. The run changed from running on a trail along the Columbia River downstream from the dam to an out-and-back along Highway 155 from Banks Lake. The only difficult part of the course change for me was not being able to drive the new part of the bike course before the race. We had driven the original course Thursday so I had my landmarks picked out but now there would be new territory to explore!

Angela and I arrived at Banks Lake at 8 a.m. and I set up the bike. We watched Ironman athletes leaving on their bikes, then headed over to the grassy area by the water and watched athletes finishing their swim. I could do nothing but smile thinking about what a great day was ahead of me. I climbed into the water at 9:20 to start my swim warm up. The night before at the meeting we were told that the lake temp was 70. I have to tell you that was the coldest 70 degrees that I ever have felt! When my face entered the water during warm up I gasped! The cold water spiked my heart rate and I continued to try to get used to it. The group started to get closer and get ready for the start and I placed myself in the middle of the pack. The starter horn sounded and the swim began. A kick to my head. An arm to my face. Pushed and held under water. Ahhh, the start of a triathlon! My heart rate became too high and I couldn’t catch my breath. I started doing the breast stroke to lower my heart rate and catch my breath but it took a long time! I continued swimming with my head out of the water for the first 500 yards. As I rounded the first buoy I was able to finally start my breathing. My stroke fell into place and I started passing a few people. I thought to myself: “This is going to be an ugly swim time but just keep going!” When I rounded the last buoy I set myself for a quick strong stroke. I knew that I only had about 700 more yards to go and I would be done with the swim. I came into shore and ran up the hill to the change tent hearing Angela cheering me on. The swim was over.

After getting my wetsuit off and putting my shoes on in the transition tent, I ran through transition to my bike. On went the helmet, sunglasses and my Garmin. Angela was cheering me on and I grabbed my bike, crossed the road, and set off for a long ride. The ride began with a quick ¼ mile flat and then we began our climb up the Almira Grade. I was spinning comfortably starting up the hill and the grade began to get steeper so I kept telling myself to keep my heart rate in check and don’t stop peddling for anything. The climb was going well and people were starting to slow down. I passed a few folks on the hill. My legs were feeling good, the sun was shining and the birds were singing, so what could go wrong? I came to the steepest part of the grade and got forced into the inside apex of the corner and my pedals almost came to a dead stop! I thought “oh no” but muscled my way through it. As I continued to climb, I passed more riders which was great for my confidence.

As I crested the top of the grade I knew that it was time to start my nutrition and hydration plan. The route ran along the top of the mesa and I was picking up speed. I kept myself from hammering because I didn’t want to cook myself. Time for that later. ;-) As I got to about mile 9 I picked up a pretty strong headwind. I just told myself that I couldn’t control it so just accept it. Well the wind in my face continued until mile 22 and by that time I was starting to wonder if it would ever stop. As I turned onto Highway 2 the wind was at my back so it was time to make up some time. The final portion of this section of the course is a gentle downhill to Highway 155 for the final assault back to the lake. Well, coming down this hill I grabbed every bit of gear that I had and hammered. Coming up to the corner I could see Angela waving and hear her cheering. (Mo' cow bell...) That was such a mood lifter for me! As I came into the corner I start to bleed off some speed but I came in too hot. It took everything that I could do from crossing the center line. Close, but I did not cross it!

The final 26 miles were in a gorge along the lake. It was an amazing sight but riding on a bike in a race you don’t get to see much of it. This part of the bike course was nasty from the standpoint that there were cracks in the road every 15 – 20 feet so each time I hit a crack (every couple seconds), I would be jarred. There was no escape! Just another uncontrollable I told myself, but it did wear on my nerves. Rollers and more rollers and then what they call “the miracle mile”. This is a 1 mile climb that really isn’t that steep but it takes a lot out of you. The downhill you earn is worth it! After that hill were another 13 miles of rollers and back to the lake. Coming into town more and more people were out cheering and it helped a lot. It was getting warm as I came into town and I just kept thinking how nice it was going to be to get off the bike and start my run. Coming into transition Angela was there again (when did she pass me?) cheering at the top of her lungs! She asked me how my ride was and I told her “awesome” and I know that I just had the ride of my life.

I took off my bike gear and put on my shoes, race belt and hydration belt. Man I was feeling good! Angela asked me how my nutrition plan was going and I told her “It’s working great. I have to go now.” Off I went with the plan of running at a 9 to 9:30 pace. My legs were feeling great and my heart rate was still doing awesome! Well I could tell that it was getting warm so I kept taking my Endurolytes faithfully and drinking water at every aid station. On the run course there were aid stations every 1 ½ miles so I knew that was going to work well.

Mile 1 - all systems were a go. Mile 2 - things were still going well. No increase of heart rate. My nutrition and hydration plan was working. Mile 3 - my legs were beginning to feel heavy and I was getting HOT. The next 2 miles I was getting really hot. I was stopping at every aid station and drinking 2 cups of water and dumping 1 cup on my head. I made sure to thank the volunteers for their help. Coming to the aid station at the turnaround, I began walking. Man I was hot! I walked into the aid station for my water and they had some ice in cups! Oh how enjoyable that was putting it onto my neck and into my shirt. I walked for about a quarter mile and began running again. The legs were feeling really heavy and I began thinking to myself, “Just keep moving forward.” The course headed back towards town with a pretty long hill. My heart rate alarm sounded and my heart rate spiked really high. I was starting to feel a bit loopy but not like I was bonking. I touched the back of my neck and I noticed I wasn’t sweating. I was out of water, so I dumped some of my nutrition cocktail on my head. This cooled me down a bit and I kept walking until my heart rate came down. After what seemed like forever it dropped back to an acceptable level and I began jogging slowly. I had two more aid stations to go and at this point I knew I could finish this race!

At the last station I grabbed 2 waters and didn’t stop - just drank and dumped water onto my head and started into the park. When the volunteers directed me off of the hot highway and into the park, I could hear the cheering. It was wonderful coming into the long finish chute. Over the PA I heard “from Vancouver Washington Randy Wells”! I did it! 70.3 miles.

When I crossed the finish line they stopped me right away to take the timing chip. The most wonderful volunteer handed me a 1 liter bottle of the coldest, sweetest tasting water that I ever had. I turned around and looked at the time. It said 6:38. I was pretty amazed at that because after the swim and slow run I figured it would be at least 7 hours. I walked for a bit and found Angela. It was so good to see her! After a brief chat I went and stood in the cold lake for a bit to cool down. A few minutes of that and then it was time for my post race massage.

Official times for my first half Ironman

Swim: 00:40:06
T1: 03:50
Bike 03:27:16 16.5 mph avg.
T2: 03:35
Run 02:23:28 10:57 pace
Finish time: 6:38:17

I couldn’t be happier with my race. I did the training and trusted my training. I had a plan and stuck with plan. I didn’t let any uncontrollable factors bother me which sometimes can be very difficult for me. I really enjoyed this distance and I am sure that I will do it again.

My deepest thanks to everyone that supported me this season and everyone that trained with me. Angela, I couldn’t have done this without your love and support. I love you!

Ironman CDA - Here I Come!

PS Pictures can be seen here.
http://www.racephotos.net/RunnerDetails.asp?nRunnerID=460252

Yes. That was me.

Here are a couple of before and after pictures.


First picture I was between 250 -255 lbs. The second picture is of me running my final leg at Hood to Coast 2007. 170 lbs and 11% BF

Hood to Coast

Well another HTC is over and it was a fantastic adventure! Our weather was fantastic all
week-end, hot Friday, but overall wonderful weather to run in! We came in under our projected finish time by almost 2 hours. For most of us, when we put on a race number we tend to go out hard! I decided during my first leg that I was going to just see what I could do in the way of time. I ended up running my legs in 7:55, 7:52 and a 8:04 pace. These are fast times for me and I couldn't be happier!

I want to thank all of our team members for an incredible week-end together. I had a great time!


Well this weeks taper is almost over. I have a 12 mile run tomorrow and that will make 2 runs for the week with one swim and one bike session. I feel so ready. 2 weeks to go until race day! My mind is settling in with all of the positive thoughts and affirmations preparing for the race.

I have done the training.
I am in the best shape of my life.
I will race to my potential.
I am prepared.

Weight 170
BF 11%

Countdown to 70.3

Life is good. 26 days until race day. Angela and I will be leaving the Thursday before for Grand Coulee. I am hoping to be able to ride up "the hill" when we get there so that I know I can make it up. I have some concerns about that hill. Looking at the video of the course it appears to be pretty steep. I know that it is long but the grade looks intimidating to me. I figure that I will get there and ride it and tell myself "no worries". I know the swim will go very well and that my run will be strong. I can't wait!

I have started my taper and will back down this week to about 70% of my work-outs and the following week to 50%. The week of the race will be extremley light compared to what I have been doing. I continue my daily talks with myself about how important tapering is and not to worry. TRUST THE PLAN!

Last week Monday's swim was a bust. I was the only one swimming and got a late start. I had some breathing problems and gulped a few lungfuls of water. Not too pleasant. I just couldn't get my breathing rythym down so I did one lap and 2 out and backs in the lane area. Tuesday I did hill work on the bike up at WSU. I am pleased with how my hill climbing is coming and know it will pay off come race day. Wednesday was another bike day. I put about 28 miles on at race pace and then stopped in at Weight Watchers. It was good to go back and see friends and get the good feelings that I get from there. I weighed in at 172 lbs, and was asked how many pounds I was down. As I said 83 lbs. I began to cry a few tears of happiness. 83 pounds for God's sake! I will try and post some of my "before" pictures real soon. After Weight Watchers I rode home and grabbed my swim gear and went for another swim. This time my breathing was right on and I got 3 laps in and then 6 out and backs. Friday's run was fun. A quick 6 miles in the sunshine. Not too many people on the trail but all of those that were had the same smile on their face that I did. Sunday's long run was 12 miles. Great run, cool and cloudy weather. Running pace was at half marathon pace so a good work-out for the legs!

Hood to Coast relay is this Friday, Saturday and Sunday. I will have a report on the next blog about it!

"If I didn't have my life, I'd be jealous of whoever did."

Weight today 170
BF % 11.5

33 days until......

Hard to believe that it is a short 4 weeks and 4 days until my first half Ironman. I have 3 more weeks of training to do and then a 10 day taper until race day. Tapering off is something that I have a hard time with. I know that it is a very important part of any training program but, I sometimes feel (actually worry) that I might lose something from backing off. I should know better by now that doesn't happen but it is one of those things that is difficult for me.

Last weeks training was GREAT! Monday night swim was wonderful as always but a bit chilly. Yeah I know, "Chilly Randy? Hell you were swimming the first week of May outside! Now that was chilly!" I did Tempo training on Wednesday. Nice and warm out with alot of runners on the Klineline Trail. Evening hill work-out on the bike with Angela. Sunday's run was a 30k run. That run was incredible. I started my run at 6:30 a.m. and the sunrise was fantastic. Mt Hood was beautiful as I ran along the Columbia river. At about mile 7 there was a family of Osprey looking for their breakfast and I thought to myself, "you are truly blessed." I am so thankful to be "able" to run, see such beautiful things and be healthy. I did some reflecting during this run and remembering how far I have come and how far I want to go. An incredible run. All I can say is incredible.

Someone asked me today about why I stopped putting my weight on my Blog. They said that they needed to see it as part of their "inspiration" to achieving their goals. What I can say about that statement is I truly am blessed. Thank you!

Weight: 172
BF: 11.5%

A New Month

Well a new month is upon us. August is my favorite month. Warm days, clear nights, meteor showers and Hood to Coast! Hood to Coast is a 197 mile relay race that starts at Timberline on Mt Hood and ends in Seaside Oregon. Teams consist of 12 members, 6 to a van, and each team member runs 3 legs. The legs distances range from 3-7 miles. It is a great time and pretty much a party for 2 days! I will be doing this event August 24-26. In my van will be members from our marathon training group VancouverFit. Angela is going to be our Designated Driver for the week-end.

It is official!!!!!! Angela is a multi sport athlete! She participated in a Triathlon relay Saturday July 28th doing the bike portion and then on Sunday the 29th she did a Duathlon! Being the awesome woman that she is, she did 2 events in 2 days and took first in her class in the Duathlon! Way to go sweetie! Angela spent the week-end with her Weight Watchers online group at the events. We were able to meet the people we only knew from WW online and put faces to names. It was great meeting all of you! The group picks a Triathlon event once a year and everyone goes to that event. Next year it is looking like the event will be in Austin Texas in October.

I have 7 weeks until The Grand Columbian half Ironman. Training is back to normal after a week of vacation. Needless to say, training was difficult during vacation but I did what I could. I am concentrating on the bike portion of my training most because it is my limiter. Swimming and running are doing great so I will back off of those a bit giving me more time on the bike. At the end of this week I will have close to 200 miles on the Kuota. I am confident that I will be ready for this event and maybe even overtrained! It will be a great time for Angela and I to discover a new part of Washington.

My new bike!

I bought my new bike today! It is incredible in every way. Full Ultegra components, Speed Play pedals, Profile Design T2 + aero bars and Reynolds Alta Aero Comp wheels. I am so very happy!

After I took it on the maiden voyage today, I just can't quit grinning from ear to ear! Tomorrows ride plan is 75 miles to really start to get to know the bike up close and personal.

July 22, 2007

Balance

A week from hell. That is all I can say. The first 3 days at work were horrible. I had a complete meltdown at the end of my work day Wednesday. The weather this week, absolutely crappy. All week it was cool and rainy. What is up with that? July in Vancouver is suppose to be hot and dry! My training goals were not met to say the least. In fact the only training I got in was a 2000 yard swim with Bonnie Monday night. Thanks for swimming with me Bonnie!

This week I was smacked up along the head with the fact again that sometimes crap happens and that I can only do so much. Maybe, just maybe, I wasn't suppose to train this week. At least that is what I am telling myself. I have to remind myself that I am well trained and that I am going to do well at the Grand Columbian!

Now onto the good news....... I did get a swim in this week! I started vacation Saturday and was able to spend the week-end with my Dad and brother Ron at a antique engine show. I am most likely getting my dream bike this week! Kuota Factor. Oh I can hardly wait! More to follow about that. A planned 60 mile ride Monday on the La Center route. I WILL RIDE UP ALLEN CANYON!!!!

Weight 173

This week with vacation and all that goes with it:
Monday: 60 mile ride/ 2000 yard swim
Tuesday: 90 minute run
Wednesday: Bike fitting!
Thursday: 60 minute run
Friday: Off
Saturday: 45 minute Fartleks
Sunday: off

July 15, 2007

So if you're tired of the same old story, turn some pages

This was a good week for light work outs. Tuesday and Wednesday we had highs in the 100's. I swam Monday, and Tuesday I did my long slow swim. Wednesday I skipped my spin on the bike but I did have a GREAT time celebrating my 5 years of sobriety! Dinner was at my Mom and Dad's with Angela, my brother Ron and his family, Jessica and Lindsey and my Aunt Susie. Always great to see Susie and spend time with her.You're how old now Susie?!?? Dinner was awesome (great recipe Mom and thanks for cooking Dad) and Angela bought me an ice cream cake! I have never had a better tasting ice cream cake in my life! Chocolate and Peanut Butter. A food group in its own right! Thursday's run was in 93 degrees so decided that the 10k pace that I had planned for was out of the question so I took it nice and easy and had a great run. Thursday night we had a lightning storm and Angela and I went and did a little storm chasing. Lightning and thunder are so amazing! LOVE IT!

I want to say Happy Birthday to our son Jake who turned 23 Sunday! I hope that you bought yourself some cake and ice cream and had a good time. I love you and I'm so proud of you!

Weight: 171 lbs.

This week:I will be back to increasing hours with a race prep work out day

Monday: Bike 45 minutes/swim 3000 yds
Tuesday: Bike 60 minutes/run 45 minutes
Wednesday: Swim 4000 yds
Thursday: Off
Friday: Swim 30 minutes/bike 2 hours/run 45 minutes
Saturday: off
Sunday: Run 2 hours/bike 2 hours

July 8 2007

Well all training goals were met this week (plus 1200 extra yards swimming "giggle"). All in all everything went well. Today was the hardest workout for the week. I ran 10 miles this morning with VancouverFit, our marathon training group, at an 8:40 pace and then rode the bike for 2 hours in the aero position. The run was good but a bit fast for my long run. The bike felt really good and just a few pains towards the end. Angela rode with me for part of my ride and it is always nice to ride with her! I think that biking is going to be her strength in doing Tri's because she can move on that bike!

This Week:
On Wednesday I will be celebrating 5 years of sobriety. I am looking forward to having dinner with my immediate family and will reflect on how far I have come and how far I want to go with everything in my life.

Weight 174
Body Fat 13%

Training goals this week:
Recovery week. I have low hours but a couple of hard effort work outs.
Monday- Swim 1500 yards/bike 45 minutes "Brick"
Tuesday- Swim 2600 yards
Wednesday- Bike 30 min spin/30 minute run
Thursday-10k run at race pace. (goal 7:30 pace)
Friday- Off
Saturday- Bike 30 minute spin
Sunday- Run 25k LSR (long slow run)


“Addiction is a symptom of not growing up. I know people think it's a disease... If you have a brain tumor, if you have cancer, that's a disease. To say that an addiction is a disease is not fair to the real diseases of the world." CC Deville of Poison

Address your demons, whatever they might be.
Peace

What?

Why?
Sure. Whatever.
You're Crazy.
It's too soon.
Huh? What did you say?
I know you can do it!
God Bless!
Your amazing!
I know that you will do great!
You're my inspiration.


All of these comments and many others have been coming towards me now. Some are easy to handle but others are not. I do my best to explain the "why's" and the "just how far is that?" but the negative comments I leave alone. I won't even go there. Wasted energy.
The positive comments are really nice to hear. I will always have a hard time hearing the "you're my inspiration" comment. Something about that ....... It goes to a personal level that is difficult for me and that is something I need to work on.

What I am going to try is this. On Sundays, weigh in and list my weight and body fat %. I am also going to show the week's workouts to give you my goals for the week. If you want more detail on specific workouts, email me and I will get them to you. Workouts for the next 10 weeks are for my H.I.M.

Weight 174
BF % 13
This weeks workouts:
Monday: Off. Well sort of. 1300 yd swim
Tuesday: 1300 yd swim/75 minute bike/30 min. run
Weds.: 75 minute bike/30 min. run
Thursday: 60 minute bike/1300 yd swim
Friday: 90 minute bike/30 minute run
Saturday: 2:30 bike
Sunday: 9 mile run

I want to thank everyone for their support and understanding even though they both can get difficult at times. I also encourage you all to read Bonnies blog. Simply incredible.


Shine On !

My Journey

2 Pack a day smoker for 24 years....
Alcoholic......
Top weight 255 lbs........

That was then. This is now.

Celebrating 25 years of marriage to my wife Angela!
Smoke free for 7 years.
5 years sobriety July 11 2007
Weight loss of 85 lbs. I began Weight Watchers in 01/05 and reached my WW Lifetime goal in 05/05.

I have completed 3 half marathons, 2 marathons, 1 Sprint duathlon and 1 Olympic Triathlon. I am now training for my first Half Ironman and then will continue my training for my first Ironman in Coeur D'Alene Idaho June 22,2008.

I am going to use this blog so others can follow along with my trials and tribulations during my Ironman training. So feel free to drop in anytime and see what is happening.