Run with Eric [Search results for morning] 

Wildflower.

Just the mention of the word evokes vivid images in my mind. Camping with my family. Sitting by the campfire and making S'mores. The Energizer bunny pounding his drum at the top of Nasty Grade. Shuffling up the never ending Mile 5 hill. Running through the amazing crowds in Redondo Vista. Drinking ice-cold post-race beers (maybe the best part of all.)

It is my favorite race on the calendar, not just for epic nature of the race itself, but for the entire Wildflower experience.

This year was our third trip to Lake San Antonio for this event. In 2006, I did the Olympic distance race and in 2008 stepped up to the Long Course. This year, once again, the Long Course was on the menu. The Long Course is the event that truly defines Wildflower. It is a half-ironman distance event and as the saying goes, the only flat spot on the entire course is during the swim. Over 5000 ft of climbing on the bike, and over 1100 ft on run course that is 60% off-road trails and 40% pavement. Brutal.

Thursday morning, we got on the road early and after a few stops we arrived at the race site around 3. After entering the gate, we stopped by the AVIA booth where they were giving out free gelatos... a welcome treat. Kenny Sousa himself hand-delivered them to our car... pretty cool. We hopped out for a minute and another AVIA athlete, Saul Raisin, was at the booth signing copies of his book, "Tour de Life: From Coma to Competition". He has an incredible story and it was a pleasure to meet him and get a copy of his book. I just started reading it and it is amazing.

This year, we camped in Harris Creek once again with a crew of Cal Poly Alums that have been working the run aid station for over 20 years. We met them last year (through our kids) and had a blast. A great group of people and there were over 15 little kids in our area so our girls had a fantastic time the whole weekend.

I spent Friday doing typical pre-race stuff... in the afternoon I went down to the festival area to get my race packet and went for a short swim to make sure the wetsuit still fit. Water temp was just touch on the chilly side (64 degrees or so), but not an issue. After my swim I cruised the expo and had a chance to catch up with Sebastian Linke from SLS3, who set me up with some of their new compression socks to wear on race day. Check out their stuff... the best compression gear on the market.

Saturday morning, I woke up at 5 to get an early start on some calories and coffee. Typical race-morning breakfast... cereal with soy milk (I am trying to cut back on dairy), banana, wheat bread with peanut butter, coffee and water. I caught the boat shuttle at 7:00 and got into the transition area around 7:30, plenty of time to set up for my 8:35 wave start.

Swim - 28:02 (10th AG). HR (156 avg, 160 max)
Swim start was super aggressive. I lined up front and dead center, which was probably asking for trouble, but my swimming has been strong lately so I was confident in my ability to swim near the front of the group. After the mad sprint into the water, there was lots of contact and elbows the first 150 meters to the first bouy... guys were hammering! I was swimming just about flat out to try to stay in a good position. Fortunately, things settled down after the first turn and I was able to get into a rhythm. One thing I like about this swim course is that since there are no waves, sighting is super easy. Got back to the boat ramp and chuckled to myself, my swim time was identical to my split at Oceanside. One of these days, I'm going to break 28 minutes!!

T1- 3:29.
I was racked in an ideal spot, dead center of the transition area on the end of the row at the center aisle. For some reason, I had a hard time getting my left leg out of my wetsuit and nearly fell over twice trying to get it off.

Bike - 2:49:56 (19.8 mph, 42nd AG) HR (139 avg, 172 max)
The course is just hard. Coming out of transition, I just tried to get the legs moving by staying in a small gear on some rollers near the lake and up the Beach Hill climb. Once out of the campground, I pushed the pace for the first 20 miles out to the right turn on Jolon Road and maintained my HR between 145-155. At the turn, I dropped the intensity a touch and just focused on staying aero and maintaining a good rhythm. The miles between 20 and 35 are rolling with some long gentle descents so I used this opportunity to let the HR drop and recover slightly. Felt very strong going up Nasty Grade and the final hills into the transition. Total bike was much better than last year (2:56:59)... wanted to go under 2:50 so am happy with it.

At the top of the Nasty Grade
nutrition
2 bottles of GuH20/CarboPro (325 cals each). 1 1/2 btls of water. Also took a few pulls off a Gu flask..but I didn't finish it (maybe had 1-2 gels). total cals on the bike. 750-800. 5 Thermolytes per hour.

T2 - 1:47
A bit slow. I took a few seconds to put on my new SLS3 compression socks. By having them rolled up beforehand, they went on quite easily.

Run - 1:43:57, 7:56 per mile (49th AG), HR (164 avg, 194 max)
This course beat me again. I came out of transition feeling good and started out very easy. Mile 1 split was 5:50..so I knew the markers were off... I'd estimate I ran something around 7:15. Just tried to find a rhythm in the first 4 miles, but couldn't seem to get my HR under control. Got to the monster hill at mile 5 and had to walk a pretty long section. After going down the descent, my hamstring started cramping. Stopped to massage it and stretch it out. That seemed to take care of it, it didn't bother me again. After mile 6, I started to feel better and managed to maintain a decent pace. The markers were all off so I don't know how fast, but I would estimate low 7 min pace. Maintained a decent pace through Redondo Vista and through the pit (no walking like last year). I did walk through the final aid station at mile 12 though, but at least it was only for a few seconds.

suffering on the run course
Nutrition. Carried a GU flask with caffeinated TriBerry GU, which I sucked on before every aid station. Alternated Gatorade and water.

Strange, I felt like I did a lot better than last year (much less walking), but my time was only a little over a minute faster. I am disappointed with this... 1:43 is pretty embarrassing. This course is slower than Oceanside, maybe 5 minutes slower. But not 14 minutes slower.

Next year, I am going to change my prep entirely for this. More run mileage, lots more hills and I will need to get a lot leaner.

A side note on the socks. It was my first time racing in compression socks. It's hard to say if they helped me on the run course. But the day after... OMG. Normally, my lower legs are trashed after a race. This time, my legs are only a bit sore. That alone is worth the few seconds to put them on.

Final time - 5:07:14 (36th AG, 158th OA).

About 10 minutes faster than Wildflower last year, but 28 minutes SLOWER than Oceanside a month ago. I have a few theories. My running has been inconsistent the last four weeks... my slower than expected 5K was an indication of that. I also had a lot of work travel this month so my diet was a way off. I am about 3-4 lbs heavier than when I raced Oceanside, on a hilly course those extra pounds are a killer.

Racewise, I am not happy with the result, I believe I performed way under my potential. Back to the drawing board.

First, thanks to James for snapping this pic and sending it over.

On to the race report...

It was a tough week leading up to the race, I was in Charleston, SC for a business trip all week and my training sucked. Between a completely packed schedule of early morning breakfast meetings, a full day of presentations and other meetings, group dinners and cocktails with my co-workers... I think I averaged about 5 hours of sleep per night. Not ideal preparation. I did manage a few short runs, but for the first time since October, I had two consecutive days with no training.

In retrospect though, it ended up being an unintentional taper. I got some good rest on Friday and Saturday, so by race morning on Sunday, I actually felt pretty good and ready to race.

My goal, just like at the Orange County Half Marathon two weeks ago, was to get under the 1:20 barrier... run smart and controlled for five miles, try to lift the pace for 5 miles, than blow it out for the final 5K.

It was cold out, high 30's at the start. I elected to go with long sleeves, though I ended up regretting this decision.

Since San Diego is such a hotbed of triathlon talent, there were the usual number of big names at the start. I was lined up toward the front and a bit to my right were Michellie Jones, Heather Fuhr, Jim Vance... also in the race were ITU pro Matt Reed and Joanna Zieger. Pretty cool.

At 7:30 the race went off... I made a real effort to hold back and just ease into a solid pace. 13.1 miles is long way, no need blowing myself up in the first mile! I ended up running next to Heather Fuhr up until Mile 4 or so... pretty cool to keep pace with an Ironman world champ!

Once I got to the seven mile mark, I still felt comfortable, so I sucked down 1/2 a Gu, and tried to lift the pace a bit... I ended up with 3 miles right at 6 min pace to get to 10 miles in 1:00:23... average 6:02 pace. Miles 11 and 12 really hurt, I lost a bit of speed here... than I took advantage of the downhill at the beginning of Mile 13 to bring it home in sub 6 pace.

Here are my splits (from my Garmin):

6:04
5:47 (11:51)
6:02 (17:54)
6:00 (23:54)
6:11 (30:06)
6:04 (36:10)
6:11 (42:21)
6:00 (48:22)
6:00 (54:22)
6:01 (1:00:23)
6:13 (1:06:37)
6:12 (1:12:49)
5:49 (1:18:48)
1:02 (1:19:51)

First 5: 30:06, Second 5: 30:17, Last 5K: 19:28

Average HR 176, Max HR185

Final official time was 1:19:49

Ended up 54th Overall, 46th Male, and 8th in my AG.

Finally got under the 1:20 barrier, I'm stoked... starting to feel like a legit runner, not just a triathlete dabbling in some running races.

Now, with Oceanside 70.3 only 2 months away... its time to get on my bike and into the pool!

beep beep.

The faint sound of the alarm on my watch pierces my consciousness. 5:30 am. It is Saturday. I click the button to turn it off and cherish for a moment how warm and comfortable the bed is. Most nights, one, if not both, of our kids has climbed in the bed at some point and last night was no different. The soft sound of their breathing slowly lulls me back to sleep. As I struggle to keep my eyes open for a moment, I consider the day in front of me. Saturdays are a big family day. After a full week of work and school, this is our chance to do something as a family. Maybe the playground for a couple hours. A birthday party in the afternoon. Some errands and maybe dinner out.

But, besides being a husband and dad, I'm also a triathlete. So that means I need to ride today. So, while most sane people sleep in on the weekends, I am lying awake at 5:50 (shoot, I dozed off) and considering the fact that if I want to get a ride in, I need to go now. And I'll be back before the girls are finished watching cartoons. But, if I go back to sleep, the opportunity will be lost. So I roll out of bed. Quietly.

The dog stirs, looks up at me with a confused look... then lays his head back down. The girls and my wife continue to sleep peacefully while I grab my gear that I laid out last night, and step into the bathroom to pull it on. I wouldn't want a light to wake them. Once dressed, I head into the kitchen and brew a cup of coffee while I mix up my bottles. The first sip of caffeine tastes like heaven. A quick bathroom stop and a few minutes later, I walk into the garage, put my helmet and shoes on, check the tires and roll out the door.

6:18 am. I can see my breath in the brisk morning air, but the sun is rising and the sky is turning blue. The legs feel good as I turn the pedals. It's going to be a beautiful day.

Our dog has cancer.

Kona, our beloved Rhodesian Ridgeback, who has been a part of our life since my wife and I got married, only has a couple months to live. Three or four if we're lucky. He is not even 8 years old.

Before we left for Wildflower, we noticed he had a slight limp. A quick exam at the vet revealed nothing, but he thought it might be a slight sprain from jumping out of our van. Take two painkillers and call me in
the morning. A week later, we get a call from my sis-in-law, who was dog and house sitting for us. The limp is much worse. We take him back into the vet after we get back from our trip. The symptoms have multiplied. Severe limp. He can barely walk now. Weight loss (15 lbs in 10 days!). Loss of appetite. Swollen shoulder joint. Swollen stomach. Doc says, I hate to tell you this, but I think it may be bone cancer. Let's get some x-rays to get a better look.

X-rays reveal massive tumors in his shoulder joint. Possibly some in his belly as well. Now we see the oncologist on Thursday to see what to do next. Options are chemotherapy and possibly amputation of the offending limb.

I woke up this morning and our four-year was lying on our bedroom floor next to Kona, hugging him. I nearly lost it.

I really don't give a rat's ass about training or racing right now, I just want to go for a walk with my dog.

I'm writing this in the car as we make the drive home from Wildflower. My wife is driving...

Thoughts of the past few days at Wildflower are still fresh, so I figure now is a good time to write my race report.

The Wildflower Long Course is a widely considered to be one of the toughest half-ironman distance events in the world. Two years ago, I did the Olympic distance race and this time around I decided to give the 'big' race a shot, half to take on the challenge and half to enjoy some post-race beers on Saturday night instead of going to bed early to prepare for a Sunday race.

We arrived at Lake San Antonio mid-day Thursday and were able to get a good camp spot in Harris Creek, right next to a playground for our kids, and strategically positioned close to the bathrooms and the showers. Score! Once we got our tents set up, I did a short 1 hr bike ride to make sure the bike was functioning well and to loosen up the legs after the long drive. I noticed my rear derailleur needed an adjustment. Friday morning, we drove the bike course... I've heard horror stories about tough 56 mile route and wanted to get a sense of what to expect. I'm glad I did. Then we hit the festival and race expo, got some lunch, picked up my race packet and I went for a short swim. I also got my bike checked out. Aside from the long walk back to our campsite, it was a pretty relaxing, restful day.

Race morning. Despite the difficulty of the day ahead, I felt pretty calm. Breakfast consisted of cereal with milk, two bananas with coffee and a bottle of water. I took the boat shuttle over to the transition area and was ready to go about 30 minutes before my start time of 8:35. Saw the pro men and women exit the water. This year had a pretty stellar field so as a fan of the sport, it was cool to see some of the big names like Macca, Llanos, Lieto, McGlone and Gallo up close and personal.

Swim: I positioned myself one row back near the center... I would have liked to be in the front row but there were some guys that refused to concede their spots. No big deal, I'm confident in my swimming ability and a little contact doesn't bother me. Once the gun went off, I swam pretty hard the first 200 or 300 yards, than got in a nice little group and found my rhythm. The water was perfect, 65 degrees or so... very comfortable to swim in. Lost the pack at some point, ended up swimming solo on the way back. Swim time was 28:12, about what I expected.

Had some trouble in transition area, for some reason I couldn't get my bike shoes on. T1 time of 3:51. ouch!

Bike: the bike course starts out along the lake front for a mile, than goes straight up the infamous Beach Hill. I set up my bike with a 12-27 cassette and I was glad to have a extra gear to spin up the climb. I saw plenty of guys over-geared out of the saddle struggling to get the pedals over. I slid back on my saddle, put my hands on the arm rests of the aero bars and tried to keep my HR steady. Once over Beach, I relaxed, kept my effort steady and controlled as I left the park and headed out onto Interlake Road. After driving the course on Friday, I knew that the hardest part of the bike course was in the last 15 miles. Very different than Oceanside where the last 15 miles are pretty much entirely flat. I drank only water for the first 30 minutes and after than began taking on nutrition, three Thermolytes an hour, and 1 Gu (Tri-Berry w/caffeine) every 20 minutes. I alternated between drinking GuH20 from my aerobottle and water. Up to mile 40, I just concentrated on keeping it steady. No big efforts, no hard accelerations, just an intensity level slightly above what I would do on a steady effort training ride. Not easy, but steady. Mile 42 marks the left turn up Nasty Grade. Once again, I just alternated between my 25 and 27 cog keeping a high cadence up the climb. Only got out of the saddle once to stretch my back a bit. I said hello to the Energizer bunny as I crested the top. He pounded his drum in return.

The last 10 miles or so are up and down... but I felt pretty good as I rolled back into the park. 2:56:59 bike split. Under my sub 3hr goal. No cramps and no stomach issues. Another slow transition, my stuff got scattered a bit so I had to hunt down my visor and one of my socks. 3:01 T2 time.

Run: Heading out onto the run, I felt pretty fresh... Ran 7 min miles through the first 4 miles, which meanders along the lakefront. The first section was on a freshly paved with pitch black asphalt... it was getting hot out. I poured water on my head at every aid station. I briefly thought a sub 1:35 half might be in the cards, but Miles 4-6 were crazy hilly... I had to walk up a couple of the steep inclines... running up would not have been any faster. A 9 minute mile up the big hill. Once over the firebreak, the course mellows out a bit through Mile 9 as it goes through the massive Redondo Vista camping area. The crowd support was awesome, there were hundreds of people providing support and encouragement. I got into a small group and just hung on, but I really started to feel the day's effort and was fatiguing quickly. I developed a side stitch that wouldn't go away, so I just took sips of water. I couldn't stomach any more gels or Gatorade, which I probably needed. After leaving Redondo Vista, there is a short climb, than a long descent into The Pit. I mentally cracked here... running down a long hill only to turn-around and run right back out. I was toasted and had to walk for a couple hundred yards through the aid station. Once back on the flat I started running again and just tried to get to the finish line in one piece. The course ends with a long descent down Lynch Hill.

Running into the finish chute was awesome... it was a great sense of accomplishment to finish this very difficult course. My run split was 1:45:05, just over 8 min/mile pace and my final time was 5:17:10. 41st in my AG, 176th OA.

All in all, I was very happy with the day. Even though it was my slowest half-ironman ever and my slowest run split... it's really impossible to compare this course with any of the others I've done like Oceanside, Baja or Eagleman. This course is far, far more difficult. The hills keep coming and coming. It was a mistake not to do a full preview of the run course... mentally I was well-prepared to handle the bike, but the really difficult part of this race is the run and that took me by surprise a bit. All that said, its a fantastic challenge and I am really looking forward to giving it another shot now that I know what to expect.

I can't wait until next year...

Oh, and the post-race beers I mentioned earlier? They tasted damn good.

This summer is my 20-year high school reunion.

I went to Redlands High School in Redlands, CA about 65 miles east of Los Angeles. Unlike a certain Andrea Wachner, I actually enjoyed my high school years. I was active, did pretty well in school and had a great group of friends from sports, through my church youth group and from the other activities I participated in. But after high school, my teammates from the track and cross-country team all went our separate ways... off to various colleges around the country. For whatever reason, we didn't do a good job of keeping in touch after high school and many of us lost track of one another over the years.
Recently, via this really cool website called "Facebook" (you may have heard of it, ha ha), many of us have reconnected. And a teammate of mine and I decided that it would be cool if some of the guys from our cross-country team regrouped for our hometown 5K race, The Run Through Redlands. We didn't get everyone to show up, but the pic above is six of us from the 1987 RHS x-country team... five of us ran together in the '88 and '89 seasons as well. Our coach from those years, Dean Olsen, who has since retired, made the trek from Arizona to join us as well.

It wouldn't be a race if we didn't actually... well you know, race. My senior year, I was the number 1 guy on the cross-country team and my good friend, Eric Smith, was #2. We also were captains on the track team... he was a nationally-ranked 800m runner, I was a miler. Not anywhere near his level on the track, though I could take him at the longer distances. But, rest assured, we used to kill ourselves on the track trying to outdo one another in workouts.

We got to doing some trash talking in the weeks leading up the 5K. I've been doing some solid training in preparation for my triathlon season. He's since become a cross-country and track coach himself and put himself on a program to ensure he would show up fit and ready to run. My 5K PR is 17:40 and based on my track workouts lately, I figured I was in shape to go a little faster than that. Eric ran a 17:06 about three weeks prior to the Run Through Redlands... so it was going to be a race. Twenty years later, the competitive juices were still flowing.

Race morning, a group of us met up for some pics and high-fives, then it was off to the start. We lined up next to one another. The gun went off. Eric set the pace initially, I sat on his shoulder. After the first turn at about the 1/2 mile mark, I tried to move in front and set a faster pace... figuring I could nullify his faster leg speed by setting a hard pace early. Mile 1, 5:38... but despite my efforts, he responded easily to my move and once we were into the second mile he began to pull away. 10 meters. 20 meters. 30 meters. 50 meters. The gap was widening and at about 100 meters, I managed to hold the gap steady and match his pace. Mile 2, 5:56. The course took a series of turns before a long mile-long straight on Olive Drive. Once on Olive, I tried to close the gap... but he was too far gone.

A final left turn to the finish... and I crossed the tape in 18:04. 29 seconds slower than my teammate. 18th place overall, and 3rd place in my AG. Eric placed 12th, 2nd in the AG with a 17:35. At least we both made the podium. Our coach was particularly proud to see a couple of his "kids" still placing well.

After the race, the rest of the team finished and all gather for some more pics and chit-chat. It was great to see the old crew and how they all turned out.

Believe it or not, I'm looking forward to the reunion.

We said good-bye to Kona yesterday. The cancer, which first presented in his right front shoulder and had made one leg nearly useless, had quickly spread to his rear leg and his abdomen. Trying to get around on three legs is hard enough, moving around on two was nearly impossible. The painkillers had ceased to help much, if at all. The last few nights he was moaning all night, even though we had tripled the dosage. Truly, no way to live.

We decided yesterday morning that it was time and called the vet. They said to come in at 3:30. I took off from early from work. After the girls got home from school, we explained what was happening and spent about an hour with him... just petting him, giving him some of his favorite foods. Then we drove to the vet and said our final goodbyes. We all held him as they gave him the medication and let him go.
____

My wife and I got Kona seven and half years ago, right after we returned from our honeymoon. The day we picked him up, he was all of 8 weeks old and weighed 13 lbs. He sat on Kelly's lap on the ride home.

As it turned out, I wasn't working those first couple months and we spent our days together while Kelly was at work. I taught him to sit, stand and shake hands. Heeling was never his strong suit through... he always had a mind of his own, but I didn't mind. We took up a near permanent residence at the local dog park and explored the trails near our house. He never did like to play fetch though, every time we tried, he looked at me as if to say, "I guess you didn't want that tennis ball, huh?"

He was always our protector... when Kelly was pregnant and when the kids were babies, he always stood guard around them, giving any new dogs a thorough sniff-test to make sure he could trust them. And he never strayed too far, just in case. On business trips, I never worried about the safety of the house. A big, strong 125 lb dog with a huge bark is the best alarm system money can buy. He particularly hated Jehovah's Witnesses when they came to the door. I always loved that about him.

He never wanted much... just to be around us. No matter what room of the house was occupied, he had to be there too. Even after the cancer, he would hobble around just to be close to us. He had his favorite spots in every room. In front of the fireplace in the living room. Next to my desk chair in my office. In his dog bed in our bedroom. Between the girls' chairs in the dining room... pretty smart actually, this doubled his chances of getting food. On the patio in the backyard. Whenever I was home, the sound of his breathing was a constant, gentle reminder that he was there next to me.

Now it's too quiet. Thanks for seven great years, Kona. We'll miss you.

Shootenanny! - Eels [2003]

This list is fast becoming an explanation of the learning process in music; how so many albums grew on me after I'd initially dismissed them. After narrowly choosing Gorillaz over Demon Days and learning to love I Am A Bird Now, we once again have an album that only found its way onto my list in recent weeks.

I've always sworn against the critics, friends and Eels fans who said Shootenanny! is a sly masterpiece, and sided with its highly underrated predecessor, Souljacker. There was no grand reason behind it; I just thought Souljacker, with its ace slogan 'YOU LITTLE PUNKS THINK YOU OWN THIS TOWN' on the cover, was a better collection of songs, thanks to such superb efforts as Bus Stop Boxer, Dog-Faced Boy and Jungle Telegraph.

But in giving both albums another listen when compiling this list (see, I do research and stuff!), I realised - once again - that I was wrong. Again. I'm always wrong, it seems, but at least in this case I have company. Fans and critics alike may love Shootenanny! but they don't appear to have listened to it properly.

Shootenanny! is described, from Amazon to the mouths of groupies, as E's 'happy' album, 'celebrating the joys of life' (no, really). I recall one review even said Eels had completely 'dropped the misery' that so defines them for one album.

This is bollocks. If these phrases were describing 2005's more optimisic follow-up Blinking Lights And Other Revelations they could almost work, but Shootenanny! is far from joyful - and that, by the way, is why it's so good.

With song titles including Agony, Rock Hard Times and Restraining Order Blues it's never going to be an easy ride emotionally, but that's what you get with Eels. Agony, in particular, is a heartbreaking piece of, well, agony that perfectly befits its jagged guitars and stabbing drums.

Most tracks are more obviously pleasant musically, but it's still tough stuff: Love Of The Loveless, an aching alternative anthem so subtly cynical E can only wearily murmur the chorus, is probably the most famous song thanks to The O.C. and it gives a good idea of the record's hurt.

What these happy-clappy easygoing critics probably mean to say is that, musically, E took a more middle-of-the-road approach to Shootenanny!. I'm still not sure I agree - every Eels album, even misery-fest Electro-Shock Blues, has had its mainstream singles - but there are, admittedly, more radio-friendly songs on this album.

Again, though, this is providing you don't delve deeper into the lyrics when twiddling those dials. Fashion Awards comes across as a light and lovely ballad until you hit, "We'll blow off our heads in despair" in the chorus (yes, it's ironic, but still). Rock Hard Times is pure bubblegum pop, except it features the words, "It's hard to laugh as you choke / Hope you like the rotten stench of doom." The music may be more upbeat at times but the words sure as hell aren't. You could list examples of the album's depressing lyrics until the cows come home and Anthrax themselves (one for the Izzard fans), but it still wouldn't convey the overwhelming misery of the record.

And it's fantastic. From the opening trio of quality tunes (All In A Day's Work, Saturday Morning, The Good Old Days - all excellent) to the semi-optimistic pay-off Somebody Loves You, via should-be indie classics such as Lone Wolf (wonderful song), Shootenanny! is a winner. I was wrong - again.

But, y'know, Souljacker's good too...

No Spotify link today, I’m afraid, nor tomorrow. Circumstances are beyond my control. Spotify links to #21 and #20 will come with #20 on Saturday.

Someone started a thread on Slowtwitch asking for a triathlon haiku. Here's my contribution:

must get off the couch
go ride my bike, run or swim
you know, this is fun

I’m no poet.

My training has been coming along. My goal right now is to build base for next year and compared to last year, I’m way ahead of the game.

To compare:

• Nov ‘07 - swim 29k, bike 170.4 miles, run 128 miles = 34.5 hours.
• Nov ‘08 - swim 9k, bike 427.2 miles, run 121.6 miles = 43 hours

December is starting off pretty well also and I managed a decent week of training. Wasn’t without some juggling though. The wife and I decided at the last minute to go visit my mom for her birthday and ended up staying the weekend, so my original plan of riding on Saturday and running Sunday were out the window. I ended up running Saturday morning and doing my long ride Sunday night on the trainer after we got back.

Map and HR chart from long run:

Some people hate riding on their trainer... but for some perverse reason, I kinda enjoy it. One thing that I like is the fact that the time is precise. I can plan a 3 hour ride and I’m done in 3 hours. If I go for a 3-hr ride outdoors, three hours of ride time ends up being 3:30 door to door with stops, etc. And if I go with a group, I’m usually gone for 4 hrs or more to manage the same three hour effort.

So when we got home on Sunday evening and we got the girls down to bed, I filled up my bottle and I hopped on the trainer for a 3 hour session. Thanks to Coach Troy Jacobson, his Spinervals Tough Love DVD and a good iTunes playlist, the time went by pretty quickly and I had a very solid workout.

HR chart below:

Fun stuff.

Getting late, that's it for now.

I was in Tuscon last week for the Gorilla Multisport Winter Training Camp. My original intention was to blog every day while at camp to give the daily update on the experience. But, frankly, I was too tired to manage it. So, now I am typing this from home in San Diego after a few days of recovery and decompression.

I had been looking forward to this for a while... five days of nothing but training, learning and hanging out with some other like-minded triathletes.

We arrived on Tuesday, I'll call it Day 0. After the long drive I was pretty wired, so I went for a quick run before some grub and bed. Our hotel was about 2 miles from the Kino Sports Complex, which is where the Arizona Diamondbacks do their spring training... made for a nice turnaround for the out and back route. Workout #1 in the books.

Day 1 - Wednesday
The other campers were not due to arrive until mid-day, but since we were in town and had some free time, my friend and Gorilla Multisport Coach DeeAnn and I went to a Masters workout at the University of Arizona. They run a nice program over there and the pool is amazing. With the week of heavy training ahead, I was glad to find out that the workout was an easy one. Lots of fast 100's and 50's with lots of rest, along with some technique work. I ended up with just over 3000 yards for the workout. After some coffee, breakfast and a short rest, I headed out for a run out to the Kino Sports Complex again. One of the campers from Florida, Joseph, had arrived, so he joined me. We ended up with just over 4.5 miles of easy jogging. After lunch and "registration", the entire crew convened for the first ride of the camp, Gates Pass. The ride began with a flat stretch through urban Tucson, which was not great due to all the stoplights. But once we were out of town, the scenery was amazing... spectacular views of the desert and endless miles of cactus and beautiful landscapes. The highlight of the ride was the climb up and over Gates Pass, which has a section at the top that rivals some of the steepest roads I've ever climbed on a bike. Out of the saddle in the 39x26, just trying to keep the pedals turning over. After a photo opp at the top, we bombed down the backside and back into town. Total ride was 38 miles. After getting back to the hotel and cleaning up, we were treated to a nutrition presentation from Bob Seebohar (www.fuel4mance.com), elite coach and sports nutritionist for the 2008 US Olympic Triathlon Team. I learned a lot about metabolic efficiency and picked up some tips that I will definitely incorporate into my own training.

Day 2 - Thursday
AM - 50 mile ride out to Colossal Cave Mountain Park. Coach Bob and Seton Claggett from TriSports.com joined us for the ride. Both are great guys and strong athletes. Overall, an moderate ride with lots of false flats and gentle inclines. The best part was that all the climbing was in the first 30 miles and the entire 20 mile return trip was a gentle descent. Immediately upon returning, our group headed out for a quick 20 minute transition run. Coach Bob rode and ran with us and gave us some great tips on run cadence. After a quick bite to eat, I put my legs up for an hour to rest up for the afternoon ride.
PM - 38 mile ride, the bottom half of the El Tour de Tucson route. By this time, the day had turned hot and windy... so we were treated to a pretty tough ride, starting out in urban Tucson, than out to some less-traveled roads in the north part of town. As soon as we could get our bikes in the hotel rooms and showered up, we headed over to a strength workout with Coach Bob. We focused on a concept he calls neuromuscular activation... essentially a series of pre and post-workout movements that activate the key muscle groups. Again, I learned a lot... great stuff.

Day 3 - Friday
AM - The Shootout is a regular Saturday hammerfeest that has been taking place in Tucson for over 30 years... its a fairly challenging route famous for attracting the most competitive cyclists and is typically full of attacks and counterattacks. We choose to do The Shootout ride on Friday on our own to get a sample of the route without the blistering pace and a big peleton. Seton Claggett from TriSports.com rode with us again. It started out with an easy 15 miles in town than a long 15 miles of false flat... nearly dead straight... before it finally kicks up with a final short steep climb. I was feeling pretty strong so I kept the pace high on the false flat, but once the hill came Seton dropped me like a rock as he disappeared up the steep incline. The local knowledge proved to be pretty handy! After regrouping, we headed back into town at a pretty good clip (22-24 mph) thanks to the mostly flat and gently descending route.
PM - Late Friday afternoon, I had a swim analysis and video scheduled... but beforehand, for the first time in three days, I had a couple hours to relax. So I napped by the pool. After my nap and a shower, I headed over to TriSports for my swim video. They have a sweet two-lane Endless Pool set-up with underwater and above water cameras. The instructor told me that my stroke was pretty solid (I hope so!), but gave me a few suggestions that I think will be helpful. In particular, one thing that I discovered is that I tend to pull up short with my right arm on the pull. So I need to concentrate on finishing my stroke on that side. Good feedback and something I probably would have never figured out on my own without the video feedback.

Saturday - Day 4
AM - This was the big day. Mt. Lemmon. A 26 mile climb rising from 2500 ft to a peak over 8200 ft. I've ridden San Diego's big climb, Palomar Mountain... which is tough. But the top of Palomar is at just over 5000 ft. When climbing Mt. Lemmon, the 5000 ft mark is not even halfway up the climb. Palomar is steeper, but it is the length of Mt. Lemmon that is killer... over 2 hrs of consistent work going up the mountain. We started the ride with an easy 15 miles of riding through Tucson and regrouped at a coffee shop about 2 miles from the Mile 0 marker at the base of the climb. After some pics and a double shot of espresso, we started up. There were 5 of us (myself, Norm, Manny, Joseph, and Greg) in the group that agreed to ride the whole mountain... the rest of the campers would climb for 90 minutes as far as they could go and then turn around. The summit team (sounds cool, eh?) all exchanged numbers and arranged to text or call each other if for some reason we needed to turn around. Otherwise, we would all meet up at the top. We got going and could see the road twisting up the mountain ahead of us... it was pretty intimidating. About 50 yards past the Mile 0 sign, Norm informed me that my rear tire was flat. Crap. He stayed back to help me get it changed while the rest of the group proceeded ahead. Once I fixed the tire, we proceeded again. The first 5 miles of the climb were tough, there were some killer headwinds that made it tough just to stay upright on the bike. I thought to myself that if the entire climb was this windy, it was going to be a very, very difficult day. Fortunately, as the road twisted and turned up the mountain there was some shelter from the wind and it got easier. I made a concerted effort to keep my HR in high Zone 2 (130-140) and just stayed on my 39x26 gear keeping the cadence high. This netted me a blistering pace of about 10-11 mph. Ha. Every few minutes, I shifted up to my 25 or 23 and climbed out of the saddle to give my hamstrings and lower back a rest. At Mile 7, I caught Manny and Joseph and we all took some pictures from the Seven Cataracts viewpoint. Spectacular. After the short break, I continued up the climb and quickly separated from the other guys. The views up the mountain were simply unbelievable, incredible rock formations and of course, the view of the valley falling further and further away... the closest thing I can relate them to is the Grand Canyon. It's hard to do them justice with words or even pictures. The rest of the climb went pretty well. Every time my legs were screaming for a break, the slope softened a bit and I was able to recover just enough for the next tough stretch ahead. Finally, I got to the first peak at Mile 21 and was treated to a descent. A descent? Wait, I'm not at the top yet! The final few miles of the "climb" were a bowl that drops about 400 ft before re-ascending to 8200 ft at the village of Mt. Lemmon. At the base of the final climb, I caught Greg whom I hadn't seen since I flatted two hours before. We laughed about how tough the climb was, and rolled into town together. A great sense of accomplishment that we indulged by getting some hot chocolate (it was cold!) and huge pieces of banana cream pie. About 10 minutes later, Norm rolled in and about 30 minutes later, Manny arrived. Shortly thereafter, we got a text that Joseph had turned around. So we finished up our good, got some pics and then headed back down the mountain. It was about 30 degrees cooler at the top, so I put on my arm warmers and shoved some loose paper (the cafe to-go menus!) in my jersey front to block the wind. It took about 25 minutes of work to get back out to the first peak, which after the long break and food was tough. But once back to Mile 21, it was literally all downhill from there. The descent is somewhat technical and super-fast. By the time I got to the bottom, my hands were cramping from constantly being the brakes trying to moderate my speed. On several occasions I was touching 40 mph and that was trying to be conservative. Finally, after regrouping again at the bottom, we headed back for the final 15 miles toward home. The full day was 85 miles, about 8000 ft of climbing. A great day on the bike and one that I will remember forever.
PM - Once we rolled back into the hotel at about 3pm, we slammed our (late) lunches and got ready to head over to the University of Arizona pool for a swim workout. I was tempted to bail and just relax, but the idea of splashing around the pool for a drill workout sounded good. Finally at 5pm the tough day was over and we all gathered around the hotel pool for pizza and beer. Good times.

Sunday - Day 5
Final day of camp... no cycling. After four tough days of riding, it was nice not to be getting on the bike first thing in the morning. Besides I was running out of clean cycling clothes. Actually, I ran out of clean stuff on Friday... but was able to make do with some Woolite and the hotel room sink. Anyway, I digress. After a quick breakfast, we piled into the cars and headed out to Saguero National Park for an amazing trail run. There is a 8 mile loop that is simply spectacular. Everyone was on their own to decide how far they wanted to run, we simply had a two hour time limit. Most choose to do one loop. My legs were pretty toasted from the riding, but I wanted a little more than 8 miles. My lower threshold for a "long" run is 12 miles, so I ran one loop and did a 2 mile out and back to bring it up to the requisite dozen. The quads were not happy with me as I climbed back into the van for the 20 minute drive home. After some more breakfast and a shower, we packed up the gear, said our goodbyes and got on the road back to San Diego.

Overall, it was a tremendous few days. Training wise, it was my biggest week ever... with over 270 miles on the bike, 30 miles of running and about 7k of swimming. To think that pros do that every week!! Aside from the training, the other campers were awesome... good people all of them. It was great to spend some time hanging out, we had a blast.

Here are some pics from the rides.

Entrance to Colossal Cave Mountain Park

Joseph, Manny and Me - The Shootout Loop

Heading toward Colossal Cave Mountain Park

The Mt. Lemmon Summit Crew - Manny, Norm, Me, Greg, Joseph... before the climb

At the base of Mt. Lemmon, right before I flatted.

Somewhere near Mile 10 of the Mt. Lemmon climb

Mt. Lemmon - Looking down, around Mile 14.

Banana Cream Pie and Hot Chocolate at the top of Mt. Lemmon - delicious.

Taken while descending at 35+mph. Not recommended.

Sometimes there is nothing better than a hot plate of starchy carbohydrates to start your morning. Particularly in the form of a tall stack of pancakes. I'm a bit of a tinkerer in the kitchen and I came up with the following recipe for multi-grain pancakes after some trial and error. I think they are pretty good and my wife and kids like them, so my bet is that you will too.

While I realize that it's not always the healthiest thing to eat (in fact, it's usually not), I'll assume that if you're reading this blog (all two of you) that you've either preceded or will follow your big breakfast with a hard workout to burn off all this excess glycogen. For the sake of balance and a more complete breakfast, I'd also recommend some protein. You can never go wrong with some thick sliced good quality bacon. If you're trying to avoid animal fat, or don't eat meat, the Morningstar brand veggie sausage patties are also excellent. And of course, some fresh fruit... strawberries, blueberries, peaches or what you can get your hands on or is in season.

Here's the recipe.

Get two large bowls out and pre-heat a griddle or skillet to 350 degrees.

In the first bowl, whisk together the following dry ingredients:

• 1/3 cup corn meal
• 1/4 cup quick cooking or old-fashioned rolled oats
• 1 cup whole wheat flour
• 3/4 cup white, all purpose flour
• 2 tablespoons sugar
• 1/2 teaspoon baking soda
• 1 teaspoon salt
• 2 teaspoons baking powder
• pinch of ground nutmeg

In the second bowl, whisk the following wet ingredients:

• 1 3/4 cup milk (I use 1%... whatever type you normally keep on hand will work. As for almond, rice or soy, I haven't tried those in this recipe, so you're on your own)
• 4 tablespoons butter (1/2 stick), melted
• 1/4 cup honey
• 3 large eggs
• 1/4 cup honey
• 1/2 teaspoon of vanilla extract

Pour wet ingredients into the dry and gently whisk together until combined. Don't overmix or your pancakes will come out dense and chewy.

Using a ladle, pour about 1/4 cup of batter onto hot griddle. If you like nuts, sprinkle chopped pecans, almonds or walnuts on each pancake while it cooks, before flipping.

They will be ready to flip when large bubbles appear on the top and start to pop. Serve right away or keep warm in a 200 degree oven.

Serve with pure maple syrup.

Enjoy!

Yesterday, I ran the the San Dieguito Half Marathon as my inaugural race of the 2009 season. This was the 41st edition of the event, making the event one of the longest continually running events in the country. The course is a difficult one... not a flat spot as the athletes make their way through the rolling hills of gorgeous Rancho Santa Fe.

The last and only other time I've run here was three years ago (seems like forever), when I was just getting back into shape. The hilly course kicked my ass on that day, I ran 1:36 and it just about killed me.

Saturday night and early Sunday morning, we got a quite a lot of rain. On the way down to the race, it was still raining... but spots of clear sky were shining through so I was optimistic that once the race started it would clear up. Things weren't looking good as I picked up my race packet and it was still coming down.

But, in typical San Diego fashion... by 7:30 or so, the rain stopped and a beautiful blue sky appeared.

Before the race, I did a quick 15 min jog to get warm and loose, stripped off the warmup gear and lined up about 2 rows behind the front. Then I realized I forgot to wear my HR strap. Oh well... it was too late to run up to my car to get it.

The mile splits tell the story. These are from my Garmin, the actual race mile markers were way off.

5:47 - downhill and fast.
6:07 - mostly flat. Tried to settle into a pace.
6:54 - big ass hill. OUCH. HR is probably 300 at this point.
6:08 - downhill and then rolling. Tried to recover from big ass hill.
6:25 (31:22 for 5) - another hill.
6:31 - ok, another flippin' hill.
6:34 - a small hill and then flat to the turnaround. Tried to count to see what place I'm in, stopped counting at 20.
6:08 - mostly flat.
6:00 - downhill
6:30 (1:03:07 for 10) - up again.
5:52 - down, down, down. Quads are hurting.
6:01 - pretty flat. Just hanging on now.
6:30 - UP. This sucks.
:47 for last.1 (6:12 pace) I got passed by one guy about 300 yds from the finish. Tried to accelerate to bring him back but was toasted.

1:22:17 watch time
25th overall, 6th age-group.

Post race, my quads were pounded from the downhills and I developed a nice blood blister on my left pinky toe. This is pretty unusual for me... but running downhills is tough on the feet, I suppose.

Overall, happy with this. Not a PR, but considering the course, I'll take it.

Youth & Young Manhood - Kings Of Leon [2003]

Now HERE'S a band who didn't take an ill-advised step towards the mainstream upon becoming famous!

Kings Of Leon's debut album is still one of the most optimistic sounds of the decade even now, six years and chav anthem Sex On Fire down the line. Its raucous riffs and scathing lyrics brought back a bygone era of blues-rock, but with an added sense of fun.

The Followill family - one cousin and three brothers, one of whom (bassist Jared) is sickeningly young, being 16 when the album was released and having learned the bass in the month before their first release - were famously indoctrinated into the Lawd from an early age, having a travelling Evangelist minister for a father (or in one case, uncle). Complete with raw talent, Southern music values and a rare combination of youthful exuberance and world-weary wisdom - not to mention beards - they offered something different, and considerably better, to an overstocked indie market.

Their first adolescent offering Youth & Young Manhood delivered in exactly the way it needed to. Packed with alternative anthems (Molly's Chambers, Red Morning Light) but in full knowledge of the need for some slow temperance (Trani and the brilliant Dusty), it's well-balanced, uplifting and, beneath the surface, very dirty.

A selection of lyrics from the album:

You always like it undercover
Tucked in between your dirty sheets
But no one's even done nothin' to ya
In between the hollers and the screams

Cheap trick hookers that are hanging out at the bar in the Greyhound station
And the bare-chested boys that are going down on everything that the momma believes

On our knees, we'll feast on the sex show
They all come to the party and there's four to every stall
It gets frustratin', just pissin' on this wall

White, barenaked in the night, just looking for some play
It's OK, I'll give it anyway - just get me out of here
You'll plead, you'll get down on your knees for just another taste

What a voice though. There's a cliché about singers such as he: that they've been 'gargling with razorblades'. Apart from the fact their beards (now gone, sadly) suggest they probably didn't own razorblades at the time, it's more a case of smoking 89 fags a day and drinking whisky-flavoured sewage. Every strangled yelp is a delight, from the end of Trani to the end of Joe's Head. At points his voice just gives out altogether, which somehow makes it even better.

Final song (secret track Talihina Sky excluded) and best on the album (nothing excluded) Holy Roller Novocaine is a real puzzler in this respect: you presume it's about sex because all the other songs are, and it is - but what the hell is he saying in the chorus? "I don't give a damn"? "Love's gonna get us there"? It's "Lord's gonna get us back" apparently, which gives you a good example of the tone of the album's two founding principles: sex and religious determinism.

And what good principles they are.

Great voice, great band (still - just), great first offering.

Spotify link.

People don't talk about it much, but you've been there. A injury puts you on the sideline for a few days, maybe longer. Those days turn into a week or two. Maybe three. And the discipline that you apply to your workout regimen also applies to your nutrition. But, when the workout regimen goes south so does the diet and the time off from injury not only results in lost fitness, but a few (more than a few?) extra pounds that makes the road to recovery that much longer.

Last week on a run, I pulled up lame with a strained calf muscle. I felt it starting to hurt about 3 miles into the session and at exactly 3.86 miles (gotta love my Garmin), a sharp pain and I was limping back to car. Fortunately it was only a mile walk back to the car.

I'm not going to lie and say that I'm not frustrated. I am hugely frustrated. This is my third significant, activity-limiting injury, in the last 12 months. Getting old(er) sucks. Last spring, it was achilles tendonitis that had me abandon running for 8 months. In November, I strained a back muscle during an overly vigorous sprint effort on the Concept2. And now this.

For the twenty minute walk back to the car and most of the remaining day, I pondered what to do and how I could preserve the fitness gains I've made over the winter. Running is out for at least a couple weeks. Cycling too. Maybe rowing after a few days since there it's not weight-bearing. Ramp up my strength work. But how do I avoid the dreaded injury-related weight gain.

The Paleo diet had intrigued me for some time. Put simply, it focuses on lean meat, fruits, veggies, nuts and seeds. No dairy. No grains. Granted, I am still learning what is "allowed" and what isn't, so I'm sure I'm eating some things that aren't strictly on the program. And I refuse to cook myself totally separate meals, so there will be some compromises as I prepare meals that both my family and I can eat.

So, on March 1, I decided to give it a try. It is the perfect time as it is never good to drastically change eating habits during a heavy training cycle and my current activity level is low due to the injury. I'm not going to journal every day, but thought I would share the first few days to provide a sense of how it's going.

Tuesday, March 1, Day 1 - Weight 209.6

Breakfast - coffee w/sugar (drinking it black is something I need to work up to), scrambled eggs, sliced apples
Lunch - fruit smoothie (almond milk, strawberries, melon, banana, soy protein powder)
Snack - handful of almonds
Dinner - sauteed chicken thighs (in olive oil), steamed broccoli, green salad with homemade vinaigrette dressing. The rest of the family had brown rice which I skipped.
Snack - 2 oranges

No exercise today. Feel pretty normal, actually. A little hungry at night, but not too bad.

Wednesday, March 2, Day 2 - Weight 204.8 (seriously)

Breakfast - Coffee w/sugar, apples with peanut butter (peanuts are not strictly Paleo, but I haven't had a chance to buy almond butter).
Snack - fruit smoothie (almond milk, strawberries, melon, banana, soy protein powder)
Lunch - mixed green and spinach salad with sliced deli turkey, ham and homemade vinaigrette dressing
Snack - Muscle Milk protein drink
Dinner - Sauteed chicken breast (in olive oil), green peas, pinto beans (opps, not Paleo). Kids had rice as well.

Did an morning 10K (40:49) on the rowing machine. Felt more tired than usual, but that could be due to the fact that I haven't done an aerobic exercise in a week. Evening strength workout. Pushups, core plus 30 min of 30:30 circuits on TRX. Energy a little low today, but surprisingly no hunger pangs.

Another update in a few days.

Endurance athletes have a twisted sense of what it means to have fun.

Mike Plumb, coach of TriPower Multisports is no exception, and his latest brainchild is the Palomar Ultimate Challenge. If you caught the 2009 Tour of California, Palomar Mountain was the featured climb of Stage 8. Rated HC ('hors categorie' or 'beyond category') by the UCI, Palomar is an 11.6 mile climb with over 4200 ft of vertical gain. The average gradient is just under 7%. It has drawn many comparisons to the Tour de France's famed Alpe d'Huez climb which is similar in length and also has 21 switchbacks.

Simply put, it's a bitch of a climb for any cyclist.

As if climbing the mountain on a bike wasn't hard enough on it's own, the Palomar Ultimate Challenge adds an out and back 9.5 mile run from the famous Mother's restaurant at the top of the climb along a 4.75 mile route to the Palomar Observatory at a elevation of 5618 ft.

Since I had nothing better to do on a Sunday morning, I drug my ass out of bed early, got on the road for the 1 hr drive and showed up atop the mountain at 8:30am. Why meet at the top of the mountain, you ask? So I could have my running stuff ready to go after finishing the climb of course! A few other folks had already arrived. Despite the sunny skies, it was cold, mid-40's, so I bundled up for the descent down the hill. After 24 bone-chilling minutes, I arrived at the official start of the climb, Jilberto's Taco Shop, just east of the intersection of Valley Center Road and Route 76. I dumped my windjacket in one of the trucks that was driving up, but left on my arm and knee warmers. By 9:30, about 15 people had arrived and once we shared some encouraging words, we began our ascent.

After the descent (that's me in yellow), blowing on my hand trying to warm it up.

A few words of wisdom from Coach Mike
I've climbed Palomar 3 times previous to this attempt. Every time, it was a struggle. But this year, I've trained a lot more on the bike and after climbing Mt. Lemmon last weekend, I was optimistic that I would do pretty well. The first mile or two is not steep, but has enough pitch to it that climbing it with cold legs is tough. It took about 15 minutes of solid effort before the legs were really warm and I settled into the effort. I set a HR ceiling of 150, and on several occassions I had to drop into my smallest gear (39x26) to keep the HR below that threshold. I was toward the front of the group, two guys were way off the front... Mike passed me at about two miles in and Ray (another TCSD athlete) left me at around the 3 mile mark. Once Ray put about 100 yards on me, I matched his pace and that distance stayed pretty consistant up the rest of the climb.

As we got further up the climb, I passed a few other cyclists that were not in our group. A few short words of encouragement were uttered... but that was it, but there was not much breath to spare due to the effort.

At the 4 mile mark, after a short flat section and a very short descent (maybe 200 yards), there is a split in the road and the climb continues up the left fork (South Grade Road). This is my favorite part of the climb. The 21 switchbacks wind tightly up the mountainside and the views of the valley below are amazing. My intial HR ceiling was getting hard to manage and I revised my plan. Keep it under 160. There are markers every.2 miles up the climb and I concentrated on keeping a steady effort to each one (43.2, 43.4, 43.6... etc.).

It wasn't long before I reached the 5000 ft marker and then the final 47.8 mile marker just before the official finish of the climb (the stop sign at the intersection of South Grade and East Grade). I stopped the clock at 1:19:04. A far cry from the sub-1 hr times of pro cyclists, but certainly my best effort up the mountain.

HR/elevation chart from the ride
After a quick change into my running stuff and a stop at the bathroom, I began the run. The route follows Canfield Road to the Palomar Observatory. And it's HILLY! I knew I was in for some pain when the road descended for the first 2 miles. Which I normally wouldn't mind, except for the fact that I would have to run UP the same road at the end of the run. Then, after reaching the bottom of the descent, the road tilted up. Which is how it stayed until I reached the Observatory. After climbing the flight of stairs to the entrance and giving the building a high-five, I started back down. Oh, nearly forgot to mention, my legs were so tired from the long climb that I tripped twice on the stairs... much to the amusement of the sightseers who were wondering what the crazy runners were doing up there in the first place.

The run back was pretty much the same routine... a long descent, followed by a ridiculous 400+ ft climb the final 1.5 miles. Here's the chart, check it out.

HR/elevation chart from the run

Wow, what a workout. As close as I've come to race-level intensity during a workout. As you can see from the run chart, my HR was right at lactate threshold (165-170) for long sections of the climbs. I can't wait to do this one again.

Like I said, we endurance athletes are a little twisted.

In August, only a couple of weeks after starting this blog, I wrote a post called 'Electioneering'. Still one of my better efforts, it discussed negative campaigning in America and that moment when David Miliband decided to imply to a throng of nonplussed people that he was going to force out Gordon Brown.

Writing today, I notice some similarities, hence the title 'Electioneering (Part Two)'. It's interesting to see how things can develop: then, Labour looked dead in the water and Brown on his way out; now, he's resurgent and may be able to help them out of this hole yet. And then, John McCain was engaging in some full-scale negative campaigning, doing everything in his power to weaken Obama's reputation; now, he has lost the election and made an admirably humble concession speech.

Here's to change.

Historic black man wins historic black election to become historic black President
The Emperor's New Glenrothes
Indy hit by the wind of change
Misleading Headline Of The Week

Congratulations to Barack Obama, then, for winning the Presidential election (he's reading this). He's already inspired millions – to vote, apart from anything else – and we can only hope he is able to fulfil his promises and lead America and the world into recovery. By the way, did you know he's black?

The BBC's live election coverage was, on the whole, pretty good, although Jeremy Vine's little touchscreen thing analysing individual counties was wholly unnecessary. Who does he think he is, Peter Snow? His brother, Tim, would have been better. Still, the coverage was mostly good. One thing I did find very annoying, though, was David Dimbleby's insistence on bringing the election back to race.

Now I'm as fully aware as anyone else of the importance of Obama's race in the context of the election.

It shouldn't be important, but it is – and yes, I was worried he would lose to John McCain thanks to a few (well, more than a few) deep-seated racists in the south of America. I would still love to see their reactions now: jaws still over the floor, I imagine, like Pam and Tommy just burst through the door. I am glad that analysts made note of the race issue and were happy to bring it up in political discussion, instead of sweeping it under the carpet and saying, "Well, his race may affect the outcome of the election, I suppose, but I don't think like that and anyway, is he black? I hadn't noticed." For better or worse (definitely worse), Barack Obama's race mattered, and it is right that the BBC confronted it in their election coverage.

However. Was there any need for David Dimbleby to contextualise the result to nearly every state with its ethnic diversity ratio? "And Obama is projected to win Massachusetts – 40% of the population there of an ethnic background, of course... and he is also projected to win Rhode Island – 29% of the population black... McCain is projected to take Texas... no black people there at all, obviously... but Obama is projected to win North Carolina... 51% of people there from an ethnic background... " It became stupid, and very unnecessary anyway; if the statistic had really mattered then it would have made sense, but it really was as if he though being black was the only reason Obama would have received any votes. And when you also consider his stumbling, fumbling, bumbling presenting, it really is time Dimbleby went.

Whether it's right, meanwhile, for some people to vote for Obama purely on the premise that he is of a certain ethnicity, I don't quite know. In an ideal world we would all vote... well, we would all vote, for a start. But, to finish that sentence, in an ideal world we would all vote on policy, comparing parties' intentions and voting for the one most in accord with our own beliefs. Sadly, however, that's not the case, and it's definitely not the case in America, where you could have to drive several miles to find someone who has even heard of the world 'policy'.

So is it right to vote for someone because they're black? I don't know. It isn't right to vote against someone because they're black, so is it OK to vote for them for the same reason? Is it different in this case because Obama has made history, empowered millions of African-American citizens and showed that the civil rights movement in America had a greater effect than anyone could ever have imagined (Deep Impact scriptwriters aside)? I don't know. But it's done now: Obama is President, and personally, I'm very glad.

By the way, is anyone else still having terrifying visions of 'Obama' ripping off his mask to reveal Hillary Clinton laughing maniacally and shouting, "The fools!"? No? Just me then.

In the second most crucial vote of national importance this week (sorry, X-Factor), Labour won the by-election in Glenrothes, which borders Gordon Brown's constituency in Kirkcaldy and Cowdenbeath. It's a big by-election, and one that has had some justified build-up: with all the problems Labour were having, it looked as though the SNP would be able to overturn their 10,664 majority. Then the economy really hit the skids and it became Brown's time to shine. And now they've won this big, very big, by-election that, as the Prime Minister claims, actually does signify a vote of confidence in his handling of the economy.

Given that we're not quite in a stage of throwing money around in celebration just yet, it really is one hell of a result for the Prime Minister. This is the seat of his neighbouring constituency, and it looked certain Labour would lose it. That would have been a killer blow. But Brown is showing himself to be a strong leader in an economic crisis, and he could just emerge out of this recession a hero. He's doing as well as could be expected at the moment, that's for sure.

But it's not a Brown Bounce. Stop calling it that. The Brown Bounce happened when he took over as Prime Minister and had an immediate surge of popularity, which generally happens with all new Prime Ministers. This, on the other hand, is mere popularity. Will it last? Who knows? But there's probably no man happier to be in a recession.

Considering its love for all things apocalyptic, I wonder how long it will be before The Independent splashes its own face across its front page with the headline 'THE DEATH OF INDEPENDENT THOUGHT'. It could work in a Russian Doll picture-within-a-picture kind of way, which would look cool: a series of ever-smaller front pages proclaiming the death of a species – the whining middle-ground newspaper.

You see, The Indy is dying on its arse a little bit, and even though its not-right-wing status makes me prefer it to dishrags such as The Daily Mail and the eerily-booming Evening Standard, I wouldn't be that disappointed to see it go. It's a long time since The Independent cared about reporting the news, and although the fresh-faced idealist in me years ago loved to find out what else in the world should be outraging me over my morning biscuits, I very quickly grew bored of hearing about the various ways in which I'll wake up dead tomorrow. Tsunamis. Superbugs. Suicide bombers. If The Indy was a conspiracy theorist it would be Where Are All The Bees? As it is, it's a newspaper with one headline: 'WE'RE ALL GOING TO DIE'.

The fact is that newspapers are struggling as a breed. We hip young gunslingers called student journalists are being constantly warned that print is a dying aspect of journalism because everything happens online now, and sadly, that's largely true. Why wait for a newspaper Tuesday morning when you can read a story on your computer at work on Monday afternoon? The current financial crisis is not helping newspaper circulation – look how badly The Daily Star Sunday is doing – simply because it makes more sense to read the paper online for free than to buy it in print, although unsurprisingly, the FT is doing pretty well at the moment.

It is predicted four national newspapers will go under in the next five years. If The Independent is not one of these, I will eat a copy of it.

Fittingly, one of the reasons for its failure is a reluctance and consequent slowness to get into online development. It is paying the price for that now. My own interpretation of its spiralling downturn is simpler: that in these times of real crisis, people want to read the news. Here, The Indy cannot help you.

It looks like a question of when, not if, for The Independent. Perhaps this is a shame after all. I can think of worse newspapers. Anyway, the Mail is suffering. That's funny.

The BBC has to stop doing this.

OK, so last week Huw Davies' Week Spot became Huw Davies' Weak Spot as I failed to post, well, anything of note. But hey, that's in the past now! So let's get back on track with a fresh look at the week that is now, uh, in the past.

I knew there was a flaw in this somewhere.

(By the way, the title 'No. 10' refers not just to the focus on Downing Street in the first article, but that this is also the 10th Week Spot post. Thanks for sticking with me through the rough patches.)

Move along, nothing to see here
Tsvangirai ready to dance with the devil
In defence of Andy Murray
One small step for reality TV; one giant leap for mankind

Divisions in the Government mean it's to the bunkers again as The Sunday Telegraph proclaims 'LABOUR IN CIVIL WAR'. It'd be enough to get you worried if it wasn't for the fact that this is probably the fourth time they've declared a civil war in the Government in the last few weeks. When did it start exactly?

Anyway, rifts do seem to be rife – but leadership challengers AWOL. It seems that many Labour MPs have nothing better to do than shout for a new leader, but when it comes to suggesting one they mutter, grumble and draw cartoons of Gordon Brown with an arrow through his head.

Brown needs a good autumn and a better winter. It doesn't look as though he is going to deposed now, because no one seems ready to take his place (alternatively, this makes interesting reading). This is why the timing of the Glenrothes by-election is crucial. If Brown waits and waits, toughing it all out all the while,

rides out the storm to emerge the other side and somehow wins that by-election, he's right back on track. But if he waits and loses, he is done for. If he holds the by-election now and loses (which he almost certainly will), he might just get away with it. Is it right to lose a seat to save the PM? Sometimes a pawn must be sacrificed for a king. But then I was never any good at chess.

The point is this: no one is coming forth to lead the country, so Gordon Brown is safer than he may seem. The Labour Party is not. They are at a crossroads and they need to take one of two paths (uh, maybe more of a fork in the road, then). Either unite and resolve to force a leadership challenge or shut up, show some genuine party unity and get behind Brown.

And yes, some of this is up to Brown himself. By carrot or by stick, he needs to regain control of his party. The party needs to either let this happen, or find someone else to take control instead. This is government, for goodness' sake – the country needs a leader with his own people behind him, not behind him with a dagger at the ready.

Decisions, decisions. Someone's got to make one.

Forget 'WORLD WAR 3 BREAKS OUT'. Forget 'McCAIN WINS AMERICAN ELECTION'. This may well be the most terrifying headline I can ever imagine.

'MORGAN TSVANGIRAI: "I WILL HAVE TO TRUST MUGABE"'

That sends a shiver down my spine. I don't pretend to understand African politics all that well, but I do know that Robert Mugabe is one of the most evil men alive – stop me when I get too emotionally involved – and that trusting him may be a risky strategy. Apologies for succumbing to Godwin's Law, but Chamberlain trusted Hitler and look where that got us. He invaded Britain, won the war and now we all speak German (wait, what?).

Sorry. I don't want to make a mockery of what is a seriously tragic situation in Zimbabwe. And to be fair, I don't think Tsvangirai wants to trust Mugabe. He just realises he may have to. But this is why the power-sharing solution isn't a solution at all: Tsvangirai's MDC will only ever be a junior partner to Mugabe's Zanu-PF, they will struggle to exert any influence over him and atrocities will continue.

But then, I suppose, what else could Tsvangirai do? Not a lot. It's still up to other nations to intervene in some way, and I worry that this new development involving a sharing of power will only delay that, while governments naïvely think they can stop worrying about this troublesome country for a while. More positively, they may be giving the new system time to work, and I suppose this has to happen – but surely, a few months should be enough to see if there is at least any movement towards change. And again, I'm not confident, because Mugabe is not some repentant sinner looking o right his wrongs. He never saw his crimes as wrongs, and sees no reason to change the status quo.

Tsvangirai told The Independent on Sunday, "When you negotiate, you ought to have faith and confidence in each other. Otherwise, there is no point in negotiating, because you are bound to fail. I am therefore giving [Mugabe] the benefit of the doubt." Except of course, in this case there WAS point in negotiating without having faith and confidence in your partner, and that's that there was no way Tsvangirai was going to win through the ballot box. Hell, he did, and he still didn't prise Mugabe from power. This is not a man to whom you give the benefit of the doubt.

I know he's been pressured into this, and that it's not ideal circumstances for him. But I just hope Tsvangirai knows what lies in store. Because mark my words: this is not the beginning of democracy in Zimbabwe. I hope and pray it is, but I'm a man of lesser faith than its new co-leader.

So on Sunday 7th/Monday 8th September (depending where you live), Andy Murray played Roger Federer in the US Open final, and lost. It was a sad day for him and a predictable day for everyone. All in all, it was probably a lovely birthday present for Tim Henman, who turned 34 the day before the final: for all his proclamations of support, confidence and hope for Murray, the fact remains that it's hard to like anyone doing your job better than you, especially when that job is entertaining the British crowd as well as looking like you might win something, neither of which Henman could do.

But 'Tiger Tim' can sleep easily at night knowing that, inexplicably, he's still more popular than Andy Murray. For some reason, soon to be discussed, everyone – or at least everyone I've met – hates the talented young Scot.

And I think the reasons lie in those three words: "talented young Scot". The first two are an unhappy couple in jealous armchair sports fanatics: it's hard not to feel a bit useless when you're watching someone achieve so much more than you ever could at the same age you finished university (and I'm not just talking about myself here, although I am struggling to come to terms with being older than two of the top four tennis players in the world – Murray and Djokovic – and only four months younger than one of the others, Rafael Nadal). So Murray's young and talented, and finally, he's Scottish. And therein lies the hatred. Good old-fashioned racism.

To be fair to Murray-haters, they probably aren't racists and I doubt most hold anything against the Scottish apart from perhaps a mild xenophobia. It may be the same general mistrust that a lot of people – not least the idiot Kelvin MacKenzie – love showing towards Gordon Brown now the 'mean, Scottish, money-grabbing Chancellor' has become the 'mean, Scottish, money-grabbing Prime Minister'. It may be that English tennis fans don't like the idea of a Scotsman representing the UK ahead of anyone else. It may just be that they don't like the premise of a Monty Python sketch being ruined (do your own research for that one). It may be any of these things, but it seems that regardless of how well he does, Murray is in for a hard time from his own compatriots. Still, he's only got himself to blame. Because it can all be traced back to this comment:

"I'll be supporting anyone but England."

These words, spoken in reference to the 2006 Football World Cup, consigned him to a lifetime of antipathy in the views of many, many English people. It doesn't matter that he has no reason to support England; it doesn't matter that he was joking. It's too late now. He spat in the eyes of English sports fans, and they don't want their beams messed with, thank you very much, but by the way, you've got a mote in yours.

Obviously not everyone feels this way about Murray, or at least claim they don't. But the other arguments for disliking him do seem pretty thin. Most say it's because he's arrogant. Really? The man who told everyone not to get carried away when he first burst onto the scene? The man who readily admits to having faults in his game and confessed to not having prepared enough for the Olympics? The man who, after his recent defeat to Federer, was self-effacing, had only praise for his opponent and avoided making excuses such as a lack of time to prepare? Sorry, where's the fault there?

Is it all the emotions he pours out in a game? Yes, he does look like a bit of a tit. He's practically demonic in this photo, with the rectangular mouth and all. But why should we hate him for wearing his heart on his sleeve? He's showing a bit of fire; that he cares, and after following in the footsteps of a British no1 who looked like farting was just too much effort, he should be applauded for it.

Or is it that he does well? Deny it all you like: the British love a gallant loser. But as a sporting nation, we're starting to thrive. Look at the Olympics! Look at the Paralympics! Look at the Champions' League! It's OK, we can win things now!

So we're back to the racism card again, which wasn't an issue until he said he wouldn't support the English football team. I don't expect you to agree with me, but I think that's what it boils down to. Sorry.

My next and last subject matter may surprise some of you, since a) it relates to something that happened a while ago and b) I hate reality TV. But I've heard a lot of talk about it this week, making it suitable for a 'week spot', and it means I get to include 'Gossip' as a topic tag now.

So, as I understand it, there's a once-popular programme every year on Channel 4, T4, E4, More4, EvenMore4, YetMore4, SurelyThereCanBeNoMore4, YourFour, MyFour, OurFour, TheirFour, Channel 4 + 1, E4 + 1, More 4 + 1, More 4 + 2 = 6, 4OD, 4COD, 4ADHD, ScoreFour, BoreFour, ChoreFour, PoorFour, HardcoreFour, Softcore4, IntermediatecoreFour, ForeplayFour, WhoreFour, SoreFour, LawFour, WarFour, I Can't Believe It's Not Four, I Can't Believe It's Not Four + 1 and certain frequencies of Al-Jazeera that's called Big Brother. And, as I understand it, someone called Rachel won this year (?). Finally, I am led to understand that she's incredibly boring and may have spelt the death of reality television.

Give the woman an MBE.

But yes, she won, did she? And she beat some bloke who was really nasty? Called Rex? Is that right? And Rachel winning when she's, like, sooooo boring is bad for the programme?

But good for humanity, surely. The British public chose someone nice over a complete and utter bastard (American election voters, take note). That's very encouraging. What with Jade Goody's illness turning people into monsters who think she's somehow faking cancer or if not that she deserves it – I mean, I hate Jade Goody but I wouldn't wish cancer on her... maybe that she stubbed her toe one morning – it's good to know there might still be some hope for humanity yet.

And when you're drawing that conclusion from reality TV, you know you're in trouble.

Another two weeks have passed since my last post... dang, time is flying by. My first big race of the year, Oceanside 70.3, is this Saturday. I'm ready to have a good day... I've put a lot of work in... certainly more cycling than I've ever done along with a good amount of running. Hopefully, those miles will serve me well.

Last week I was in New York City on a business trip. I was fortunate enough to stay in midtown, only about 1/2 mile from Central Park. So, I availed myself of the opportunity to run the outer loop. It's a perfect 10K circuit, very scenic and quite rolling. It's a beautiful place to run, the juxtaposition of the hills and trees with the skyscrapers in the background is quite striking, especially in the early morning light.

Here are some pics from one of the days I was out there. That's it for now... I'll have a lot to report after this weekend.

This is the 3rd year I've done the Oceanside Turkey Trot 5K. It is always a good time. There are two 5K races, an 'open' race at 7:15 am and a 'locals-only' event at 8:15am. In addition, there is a 1 mile kid's race, which I was thrilled to be participating in with my eldest, Caty, who is now 4 years old.

Last year, I did the open 5K and ran a 17:45. Late summer and early fall of last year, I was running a lot in preparation for the Long Beach Marathon in late October and a lot of that fitness carried over. This year, I am still in a build phase and have only been averaging roughly 30 miles a week of running. My speed workouts have been similar to last year at this time, so I was hopeful for a similar performance - with some luck maybe a few seconds faster.

I took advantage of an extra hours sleep this year and decided to do the 'locals' race. My warmup was uneventful, 2 miles easy, some striders and ready to go about 10 minutes before the race start. Mile 1 too fast. 5:29. At about the 1.8 mile mark, the elastic broke on the group I was with and I fell off their pace. Mile 2 - 5:44. My legs just didn't have any snap and by the third mile, I was simply hanging on. Mile 3 - 5:53. Final time, 17:50. Good for 12th overall and 2nd in my age-group.

After the race, I did a quick warm-down and met up with my family to get ready for Caty's race.

While the sun was shining through the clouds most of the morning, by 9am the sky was getting dark and at about 9:30 the rain started. Despite the rain, Caty was upbeat and ready to go. So we made our way to the race start. Then the rain really started coming down. We were soaked... and Caty was having a ball. The air horn blasted and we were on our way.

Such a trooper... Caty said she was a 'little bit' tired a couple times, but when I offered to stop, she said, "No daddy, we have to run to the finish line." We had a great time jumping in every puddle and saying hello to everyone that we passed by. And she even finished with a sprint to the line. All in all, we had a blast... and I am certain that we'll do it again next year. Hopefully, it won't rain. And next year, Chloe will be old enough to do it as well.

Bad news for Team GB: eight sports have had their funding slashed ahead of the 2012 London Olympics.

They're all relatively minor sports, but the cuts are major enough: water polo is losing half of its budget and shooting will be forced to scale down from 46 funded athletes to 10. Several teams, including water polo, may be forced to pull out of the 2012 Olympics, scuppering the Government's plans to field athletes in every... field.

Well, that's not good, is it? Especially after Britain's success in the Beijing Olympics last year. I can see a lot of people being disappointed with this - and not just the athletes. The British public has fallen in love with the idea of hosting the Olympics, and knowing their own country won't be able to compete in some events will be a major blow to morale. Also, the UK was given the Olympics on the basis it would be cheap - much cheaper than Beijing. I don't think withdrawing their own team was the idea they had in mind.

It's easy to say this kind of disappointment is inevitable in a recession, and to an extent it is, but that's not the direct reason for this. No - it's a £50m funding shortfall. Yeah. OK, enough beating around the bush: the Government failed to raise ANY MONEY AT ALL from the private sector. Not a single penny. Nothing. At. All.

So yes, indirectly the economy's general downward spiralling motion is arguably to blame because private companies aren't happy to be chucking about money at the moment, and certainly not into the training of younger athletes, contributing in turn to national success (much better to invest in Iceland, eh?).

But ultimately, the Government itself must take some responsibility for failing to marshal the private sector into investing in Britain's sporting future. I don't know quite what its level of campaigning was, but clearly it wasn't enough.

I know one thing, though:

taxpayers will not be happy. Reading The Metro tomorrow morning on the bus to work, I can see them choking on their Nutri-Grains reading about how private business has let them down once again. "Why should we pay the money if they don't?", they'll ask. I don't think taxes will rise as a result of the funding shortfall - too unpopular, even with the excitement over the Games - but it's not going to help public attitudes towards companies that many see as having helped to land Britain in this economic mess in the first place. Class war, here we come: public vs. private sector. Now that's sport.