Run with Eric [Search results for pretty] 

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.

Damn, even without having to go very far, getting ready for this race required a very early wakeup call. Since I was catching a ride with my sister-in-law, who was volunteering and had to be at the transition area at 4:30, my alarm went off at the unholy hour of 3am. Ouch. I should have driven myself…not sure what I was thinking... it’s not like I had a long trip. Oceanside Harbor is all of fifteen minutes from my house. Dumb.
I showered and than had a pretty standard brekkie of one strong cup of coffee, two slices of toast and a bowl of cereal. Other last minute prep included a double check of my gear bag, topping off my tires to 110 psi, then out the door at 4:15.

Amazingly, despite the fact that I was at transition at 4:30 and it wasn’t scheduled to open until 4:45, I was not the first person to arrive. There were at least a dozen other bikes in the transition area (and not just the pros who I believe rack their bikes the night before).

Over the next two hours I did the standard pre-race stuff. Set up my gear, got bodymarked, hit the porta potty (twice), did a 15 minute warm up run, chatted with some friends and laid down using my bag as a pillow for about 20 minutes while I listened to my iPod and tried to relax. The time went quickly and before I knew it, it was 6:40…time to get my wetsuit on and get ready for my 7:03 race start.

Swim
The water was not nearly as cold as last year. Once the race got going, I found it quite comfortable actually. I found a rhythm pretty quickly and felt good. The water was nice and calm, but as we neared the mouth of the harbor near the turnaround, the waves were pretty rough. This combined with the rising sun made sighting a bit of a challenge. Once we turned around, a kayaker was yelling at everyone to swim toward the high-rise building on the horizon. This was a big help. Got to the finish with no problems with a time of 28:59. Right on target with what I expected. I swam about a minute faster last year, but I have only been swimming sporadically…so my expectations were very conservative.
There was a long run around the transition area to my bike. I took the time to put on socks, but decided to skip the arm warmers, as it didn’t feel all that cold.

Bike
Once out on the bike, I told myself to race smart. I’ve done very little volume on the bike, and I knew that any pacing mistakes would be disastrous. So, I got into my aero position, sipped on some sports drink and just tried to stay conservative. Plenty of guys flew by me, but I kept the ego in check and let them go. After the first little climb on Stuart Mesa, I started to feel a bit nauseous and by the time I got to the Las Pulgas turnaround…my stomach was in serious distress. I slowed to a stop, pulled over and puked up my entire breakfast (and probably some of the previous night’s dinner as well). Maybe too much ocean water? I’m not sure. I felt a bit better and got going again. My nutrition plan was three gels, one bottle of sports drink (GuH20 + whatever was on the course), and three Thermolyte pills per hour. I had nothing but sports drink before getting sick, so I stuck to my plan and tried to get some calories in my system. The stomach wasn’t having it and I did a nice rolling puke (first time I’ve done that!) at around Mile 25 and again at Mile 40. Despite the puking, my legs felt pretty solid. No issues on the first climb on San Mateo and I spun up the remaining climbs with no real problems. The course was quite a bit windier this year…the descent on Dead Man’s Curve was kind of sketchy, the bike was getting blown around a bit. The headwind coming down Vandergrift was also nastier this year. In 2007, I remember cruising the final 10 miles at 23-24 mph with little effort, this year I was pressing to
maintain 21.
Rolled into T2 with a 2:49 split, about 13 minutes slower than last year. Some of that was due to the wind…and stopping to puke didn’t help either. As I rolled into Hot Corner, I briefly considered calling it a day; knowing that the lack of calories in my system would have dire repercussions on the run. But I figured I paid my 200 clams, I better get my money’s worth! It was time to HTFU.

Run
Quick transition and came out of T2 running on pure adrenaline…managed 6:40’s for the first two miles and hit the four mile marker at 27 even. I saw Andy Potts and Craig Alexander go by me on The Strand…it appeared they had a race going; Alexander was nipping on Pott’s heels. The fans at the finish line were in for a quite a show!
For me, the wheels started to fall off at around Mile 5… I started to cramp and feel pretty faint. I resorted to walking and sipping on Coke and water at every aid station. It helped some and I managed to keep it down and did the ‘jog between aid stations’ routine the remaining nine miles. Run split was 1:43 and finish time was 5:08.
Apparently I looked pretty terrible, because the volunteers escorted me to medical after I crossed the line.
My time was a pretty big drop off from last year (4:45), so I’m somewhat disappointed. But I’m happy that I managed to finish the race in a respectable time despite everything not going as I hoped. I’m still not exactly sure what caused me to have stomach problems…that’s the first time that’s ever happened to me in nearly a dozen 70.3 and IM races.
For now, the wife and I are going on a little vacation for some R&R. When we return, I will probably try to dissect this a bit more and see what lessons I can extract from the experience.

Thanks for reading.

The first big race of the season is in the books. This is my 3rd year racing at Oceanside. It's a great event that I look forward to every year.

My weakness has always been my cycling so my goal heading into the winter was to really work on my cycling and with improved bike fitness, put myself into a position where I could be top 10 in my AG and go sub 4:30 on this course.

Overall, I'd give my winter training an 8 on a scale of 1 to 10. I certainly made some huge gains in my cycling ability, but I didn't get the mega-mileage that I was really hoping for. Most of this was simply less-than ideal time management and my other life commitments springing up from time to time. It was good, but not great.

On to the race report.

Swim - 28:01 (15th AG, 126th OA)
Oceanside is notorious for having a cold-water swim, there is always a lot of angst in the transition area with people wondering exactly HOW cold is it? The posted water temp was 58.5 and the race director was allowing booties, but in all honesty, it wasn't that bad. I wore two swim caps to help keep my head warm and I was fine. Once the gun went off, I quickly got into a pretty good rhythm. Unfortunately, there were no good feet for me to draft on, though I did feel the occasional hand on my foot. Someone was catching a ride off of me for a while... I hate it when that happens. Oh well. After the 2nd or 3rd buoy I started to catch some of the slower swimmers from the waves in front of me which forced me to zig-zag a bit to get around them. Before I knew it, I was at the turnaround and heading back into the harbor. There were some slight swells near the harbor mouth, but again, it wasn't bad at all. I do have to mention that I picked up some new googles at the Expo, which I absolutely love... the TYR TRacers. They are great... visibility was perfect, no leaking and no fogging. I usually have to clear my goggles at least a couple times during a race... these were perfect. Anyway, I made it back with no issues and climbed out the water feeling pretty good. My time of 28:01 is a PR for me, but not by a big margin. I seem to always swim close to the same time... (2007 - 28:31, 2008 - 28:59).

Transition 2 - 3:43
This race has a very long run from the swim exit to the far end of the transition area and around again. I was running pretty fast to get to my bike and probably pissed some guys off that were jogging slowly when I pushed passed them. Sorry dudes. Got to the bike and briefly considering putting on the arm warmers on that I had laid out. But, despite the fact that air was cold, the sun was out and I skipped them. Got the bike and got on the road quickly from there.

Bike - 2:35:39, 21.6 mph avg (34th AG, 158th OA)
New bike, new position and a focus on cycling for the winter... I had made the investment, this is where I was hoping to see the big improvement from last year. Nutrition on the bike was two bottles of my GuH20/CarboPro mix, 2 scoops of each which equates to approximately 325 calories. This is a proven mixture that I've used a lot in training which my stomach handles easily. One bottle on the downtube and one in my aerobar-mounted bottle cage. I also had a flask with 14 Thermolyte tablets in a small bento box. No solid food. Once out on the course, my legs came under me pretty quickly and I started to roll through the field, passing lots of guys right away. I race without a HR monitor, but I could tell that my adrenaline was pumping and I was being too aggressive. After the first little climb on San Mateo (about 4 miles in), I dialed it back and just kept it steady. The first 20 miles of the course is mostly flat with just a couple little rollers, its very tempting to hammer and put lots of time in the bank. But after having done the race a couple times, I know that it's the back half where the race can be made or broken. Even so, I felt really good and was keeping a nice pace... I hit the 20 mile mark in 52:32 (22.8 mph avg). After the left turn at around mile 23 onto Christianitos, the course gets more challenging with a series of rollers until the first major climb at mile 28. By this time, I had finished my first bottle of nutrition and at the first bottle exchange I swapped it for a bottle of plain water. I also took 1/2 of my electrolyte tablets. From this point on, I alternated between taking drinks of plain water and my drink mix. Just after the aid station, I caught up to a guy with nearly the same exact bike set-up as me (same model Cervelo P2C, same wheelset) in this section who I ended playing cat and mouse for about 15 miles. He would pass me on the uphills, I would catch him on the downhills and the flatter sections, back and forth. It made the time go faster and we ended up working our way past a lot of riders as we passed and repassed one another. I managed to get away from him on the final climb and that was the last I saw of him the rest of the race. Once over the final climb, I caught another guy on a black Guru and we did the same thing on the descent and on the final approach down Vandergrift. I passed him, he repassed me... I fell back to 10 meters... repassed, repeat. All the way back into transition. Rolling back into the Harbor, I finished off my second bottle of nutrition, took the rest of my electrolyte tabs and was feeling really good and optimistic for a good run. I was really hoping for a ride closer to 2:30, but after seeing how my relative performance improved this year, compared to prior years (2007 - 224th, 2008 - 386th ), I was pretty happy.

Transition 2 - 1:47
A pretty quick transition. I had my feet out of my shoes as I rolled in. Got the bike racked quickly and was into my running shoes. Grabbed a flask of TriBerry-flavored GU (w/caffeine, natch) to carry with me and my sunglasses and was off.

Run - 1:29:53, 6:52/mile avg (19th AG, 107th OA)
Last year at Vineman, I had my best run ever in an half-ironman (1:25) by running the first 5 miles very conservatively then slowing picking up the pace the back half of the course. My intention was to use the same strategy and I kept telling myself to take it easy, get the HR under control and let the legs get loose before trying to make any moves. The only wrinkle I hadn't really trained for was the 1/4 mile sand section which was re-introduced this year. We had to run over the sand section at the beginning and end of each loop, so there was about one full mile of running in semi-soft to soft sand. However, my first mile was 6:47 even with the sand section and I was feeling pretty good. Mile 2 was 6:45. I took sips from my gel flask and got some gatorade and/or water at each aid station and I kept the pace right around 6:45-6:50 range for the first loop. I tried not to pay attention to the other athletes or worry about catching anyone, I simply concentrated on keeping a steady, strong pace. Once out on the second loop and through the 3rd (of 4) sand sections, I tried to pick up the pace. I started looking ahead at the runners and worked on reeling them in, one by one... especially if they were in my age group. Despite my efforts, my pace was not improving and even slowing slightly. At the aid station just before mile 9, I started taking cola to try to get a boost from the sugar and caffeine. After doing some mental arithmetic, I realized that I couldn't afford to slow down at all if I was going to break 4:40, I needed to maintain nothing slower than 7:00 pace. That was my motivation the last 2 or 3 miles. Finally, once through the final sand section, the finish line and crowd was in sight and I even managed a slight surge to pass one last guy in my AG in the final straight.

Final time 4:39:02 (14th AG, 95th OA)

I'm happy with the performance. It's not the 4:30 I was looking for, but it's a solid improvement from previous years. Execution was solid, there isn't anything I'd do differently and it's a lifetime PR for the distance (though not by much... I went 4:39:4-something way back in 1999 at Eagleman, a far easier course). Both the swim and bike splits were PR's. The thing I'm happiest about is that my relative performance in all three sports was much more consistant than it ever has been. I still have a lot of work to do on my cycling, but now my ability on the bike is at least somewhat on par with my swimming and running.

Now onto to Wildflower.

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.

The truth about long-distance triathlon (or any endurance sport, for that matter) is that you can't fake fitness. Sure, if you are reasonably fit and have some raw talent, you can go fast at a shorter distance. But a half-ironman is too long to fake it, no matter who you are.
So, I started the race with a solid base of swim training, some good work done on the bike, but nowhere near the consistency I would have liked to have in my run training. Life, sickness, the occasional little injury... it happens.
Based on the above, my race pretty panned out exactly how I thought it would.
Swim - 27:41. My best split in a half-ironman by about 30 seconds and my first time under 28 min. My swim training fell off a bit over the last month, so if I can keep up the frequency that I had over the winter, I am sure I can get down in the 26's. The swim itself was uneventful, aside from getting once kicked in the stomach and again in the mouth when I swam over some slower swimmers (hey, it happens). The stomach kick actually hurt, I had to flip over and do a few strokes of backstroke to catch my breath.
Got into transition, did the switch into my bike gear and was off. I still need to work on my transition speed. 3:58... geez, you'd think I stopped for a cup of coffee while I was in there.
Bike - 2:36:42 (21.44mph). About a minute slower than last year... but about what I expected. The three climbs stung a bit more than I remembered, but I felt very good on the flatter sections. My recent bike changes (new Adamo Road saddle) and switch to S-bend aero bar extensions worked out great... rock solid in the aerobars for everything but the steepest part of the climbs when I got out of the saddle. Which is more than I can say for a lot of guys I saw on super-blinged out Cervelo's, Trek TTX's and various other super-bikes with deep Zipp wheels with aero helmets, sitting up with their hands on their bar ends on the flats. Seriously, just buy a damn road bike. The conditions were the windiest that I've seen the four years I've competed here, there were a few sketchy sections. Some of the other athletes running super-deep front wheels were getting blown around quite a bit. Even with a (relatively) shallow 50mm front wheel, a rear disc, and weighing 190lbs I was holding on for a dear life on Deadman's Curve (this is a speed-limited descent where an athlete died in 2000 when the race was a full Ironman). However the wind was a quartering tail wind on the run back into transition, which made the last 10 miles a lot of fun.
Off the bike and into transition. 1:48 then off onto the run course
Run - 1:34:16 (7:11/mile). Felt pretty good coming out of transition, but I was cautiously optimistic. 6:50's the first few miles. Just tried to stay relaxed. Water and gatorade at every aid station. Added Coke to the menu at Mile 7. Based on my overall lack of mileage, I had a feeling that I might run (excuse the pun) into trouble around mile 9 or 10. That's exactly what happened. Self-fulfilling prophecy? Regardless, I stopped to work out a cramp at around Mile 8.5, walked though the aid station at mile 10, drank two cups of Coke and got back on my way. The 6:50's became 7:30's... managed to hold it together and even put on a little surge to pass two guys on the final stretch.
Overall time: 4:44:25, a whopping 34th in my AG... damn I'm glad to be aging up next year.
For those who care about this stuff... here's my nutrition plan for the race... which despite my poor finish, was pretty on target. Good nutrition can't give you fitness that isn't there..
pre-race brekkie2 cups of coffee2 slice of wheat toast, pb and jellysipped on water bottle all morningimmediately before swim - 1 GU
bike2 bottles with 2 scoops of First Endurance EFS + 1 scoop of CarboPro (roughly 300 cals each)1 bottle of water9 Thermolyte salt tablets (5 at 1 hr mark, 4 at 2 hr mark)2 GU's
rungatorade and water at every aid station, Coke starting at mile 7. 3 more Thermolytes at mile 4

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!

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.

Love And Theft - Bob Dylan [2001]

To release your 31st studio album is pretty impressive. To still be touring 300 days of the year aged 60 is quite an achievement too. To use those rare days off to record one of the best albums you've ever made in a 40-year career is just plain extraordinary.

And it is. It really, really is. With no exaggeration, I would genuinely place Love And Theft in a top five - even top three - list of Bob Dylan albums, with the legendary likes of The Freewheelin' and Bringing It All Back Home.

Dear God, it's a good record. Where to start? Dylan opts for Tweedle Dee & Tweedle Dum, a song that sets the tone and pace of the album with a rolling, rollicking delta blues rhythm. It's not the strongest song on the album, but it's great fun.

The desperate regret of Mississippi provides a superb follow-up, creating intrigue and empathy in the bars of an easygoing melody. Then Elvis takes over for Summer Days, at least if the opening guitar riff is anything to go by - except Elvis didn't reach 60 in time to sing:

Well, I'm drivin' in the flats in a Cadillac car
The girls all say, "You're a worn-out star"
My pockets are loaded and I'm spending every dime
How can you say you love someone else when you know it's me all the time?

Well, I had to go down and see a guy named Mr. Goldsmith
A nasty, dirty, double-crossin', back-stabbin' phony I didn't want to have to be dealin' with
But I did it for you
And all you gave me was a smile

With a thumping bass drum, tambourine and deathrattle groans for backing vocals, High Water is musically stunning. It transfixes you. Indeed, it's so good the whole of the Richard Gere/Billy The Kid segment of the film I'm Not There appears to have been made just so this song could be included. Then you have Dylan's typically marvellous scene-setting, of course:

They got Charles Darwin trapped out there on Highway 5
Judge says to the High Sheriff, "I want him dead or alive.
"Either one - I don't care."
High water everywhere

As for Dylan's love-it-or-hate-it singing voice, he finally seems to have found the husky old-timer's hushed whisper he's always wanted. Since the age of 21 he's done an impression of an old man with a whisky-sozzled blues croak; now he has it, it sounds damn good.

What with Love And Theft, modern classic Modern Times, the even better Together Through Life (in which his vocals hit their absolute best) and his incomparable Christmas album, this decade has turned out to be pretty fruitful for Dylan fans. Here's to another.

Spotify, you're really not impressing me at the moment - less, even, than YouTube, which has NO videos of songs from this album in their original arrangement (Dylan fucks about with them live).

Tomorrow: the album of the decade, revealed on its last day. Gasp in shock! Choke in horror! Roll your eyes in indifference!

My stretch goal heading into this race was 1:20, with a 'fallback' plan of 1:22.

The 5/5/5 pacing strategy that Coach Mike laid out for me was 5 miles at 6:10 pace, 5 miles at 6:05, than whatever I had left for 5K.

Despite a prediction of rain, the weather turned out to be ideal. It was in low 50's at the race start and overcast. Somehow the rain cells avoided us and it was dry the entire race, except for a few puddles on the course. I thought about wearing a long-sleeve jersey, but I decided against it and went with my standard tank and a pair of gloves (my hands always get cold). It was the right decision.

After a short 1.5 mile warm up jog, I lined up at the start line and readied myself for the start. Both the marathon and half-marathon start were at the same time... and there were several elite Kenyans in the field. Those guys are tiny!

At 7:30, the gun sent us off.

Mile 1. 6:14.3. Slightly uphill and I felt a bit sluggish. I don't think I warmed up enough.
Mile 2. 5:34.0. Downhill, and too fast. I paid for this quick mile later. I was running next to one of the female Kenyan runners and her pacer. They were chatting casually in another language that I couldn't understand.
Mile 3. 6:24.3. Slight uphill again. The petite Kenyan and her escort stop talking and proceed to drop me like I'm standing still.
Mile 4. 6:06.3. Flat. I settle into my pace (finally!) and feel pretty good.
Mile 5. 5:52.7 (5 miles - 30:11, 6:02 pace) A short downhill. Too quick again, I'm 40 seconds under my pace goal at this point. ARGH, I know I'm cooking myself, but can't seem help it. The hills are making it really hard to regulate my speed.
Mile 6. 6:09.8 (10K - 37:33) Ran this mile with a little group. My 10K split is a PR!
Mile 7. 6:05.8. Very slight downhill. Still ok at this point, but I can feel some fatigue building quickly.
Mile 8. 6:13.2. Really tried to push this mile and still ended up slower than the last.
Mile 9. 6:15.5. Legs won't turn over any faster.
Mile 10. 6:34.7 (10 miles - 1:01:30, 2nd 5 miles - 31:18, 6:16 pace). 6:09 pace through 10, which is pretty close to my goal, but my 2nd 5 is quite a bit slower than my first. Positive split is NOT the strategy! I know I'm toast at this point. But hey, its a 10 mile PR!
Mile 11. 6:35.2. Hanging on. Damage control mode now. Lots of turns on this section of the course... make sure not to slip on the wet pavement.
Mile 12. 6:07.8. Get a slight downhill and somehow manage a decent mile split
Mile 13: 6:45.6. Biggest uphill on the course, man this sucks. Catch two guys on the incline.
Final 0.1. 0:35.8. Finish line in sight... I see my wife and give a little burst to get over the line.

final time 1:21:29, 5th AG, 37th Overall

So, I missed my goal..but it still a PR by 3 minutes, and the 10K and 10 mile splits along the way were PR's as well. I'll be honest, it wasn't long ago that 6:06 pace was only a touch slower than my 5K pace, so to think I could hold that for 13.1 miles was a stretch for me mentally. But, I went for it (albeit, slightly too aggressively) and I still ended up with a pretty good result. I'm happy and the fact that the effort came at the tail-end of my biggest volume week ever (running-wise) is encouraging.

Thanks to Coach Mike (that's the two of us in the pic) for his guidance... I owe him a lot!

Once again, it was time to move my feet before I ate... a short 5K race (2 actually), then a Thanksgiving with family, football, and, of course, plenty of turkey and all the fixings.

The Oceanside Turkey Trot is a relatively new event, this is the 2nd year... and already it is developing quite a following. There is both a 'locals only' race for Oceanside residents only as well as a 'open' race for everyone else and this year, over 2000 people participated.

I decided beforehand to run in the 'open' race for time, then run the 'locals' race as a cool down.

Well, it was a short race... hence a short report.

Pretty standard warmup. 2 miles easy jog in warmup pants and sweatshirt to get a sweat going. Stretch for 10 minutes, focused on calves and hamstrings... then 5 x 100 strides before shedding the extra clothes and making my way to the start line. It was pretty cool out, a shade under 50 degrees at the race start.

The gun went off right on time at 7:15. The first mile was a little hot... 5:32, as I got sucked into a fast front group. It became clear pretty quick that I couldn't hold that pace, so I backed off the throttle a bit and watched the fast guys leave me behind. I really concentrated on maintaining good form, with a nice arm swing and staying relaxed through the 2nd mile. Mile 2 split - 5:52. Oops, a little too relaxed... a little more of a drop-off than I planned.. The route turned downhill and onto the Strand (the sidewalk on the beach) and the finish line appeared in the distance. Started to catch some guys and hammered it all the way home. Mile 3 split - 5:43. Got into a little sprint at the finish... won this time, unlike last year when I got smoked.

Final time 17:45, 3rd in my AG, 24th Overall.

A 47 second PR... so I'm stoked. Got some water, a banana and made my way back to the start to run the local's race. A nice easy cool-down pace... roughly 7:30/mile for a finish time of 23:15.

All in all, a good day's effort and it was rewarded with a great day with my family and lots and lots of turkey.

This was my first Olympic distance race in over a year, since Wildflower last year. I'd been focused on 70.3 racing lately, so I was looking forward to a shorter race day.
Based on last year's results and some back of the napkin math with my expected splits, I realized that a AG podium spot might be in the cards... so that was in the back of my mind as I prepped my gear on Friday night. Other than that, my pre-race goals were to break 2:15 overall and get under 40 minutes for the run, both of which would be lifetime bests for me.

Regardless, my plan as always is to take what the day gives me and make the best of it. Doesn't always happen, but that's the plan anyways!



Pre-race: Typical stuff... 5am wake-up, coffee, english muffin, drive to race start, ride to transition area, get my gear ready. The usual drill.


Swim: The swim was in the Camp Del Mar boat basin at Camp Pendleton. At Oh-Eight-Hundred on the dot, they played the National Anthem... Very cool moment. The announcer was great, very enthusiastic and was getting everyone pumped up!
I was in Wave #4, Civilian Men 35-39, green caps, and went off at 8:20. Lined up front and center. It was my first time using my blueseventy Element googles in a open water swim (I usually use the Aqua Sphere Seal Masks), breaking the cardinal rule of trying something new in a race. But they worked great. Clear, good visibility, no leaking. Excellent goggles. Overall, the swim was uneventful, got into a good rhythm pretty quick and didn't have any issues with crowding or sighting. A nice change as I usually find myself going off course at least once every race. Glanced at my watch as I exited the water, 21:10, a Oly swim PR for me. My wife yelled at me that I was 2nd in my wave out of the water... I passed a guy carrying a green cap during the the long run in the sand to T1. So, I was leading my AG at this point. Cool! A nice touch was a Marine with a hose to rinse sand off the athlete's feet. My official swim time was 24:07, which I think included the run to transition.

Bike: Pretty quick transition, then off on the bike. Was riding a set of Blackwell 100's, these are very nice wheels... I felt strong as I exited Camp Del Mar and headed out on the course. I've ridden this route many, many times in training. Its mostly rolling with one minor climb. Just as I went over the 5 Fwy bridge, I was passed by a guy in red tri suit from my wave... he went by me like I was standing still. Ouch. No issues up the first and only climb on the course, stayed in the big ring and just stood up and cranked it out over the top. All the turns were very well marked by lots of cones and had Marines yelling encouragement. They really do a great job! My plan was to ride pretty hard all the turn-around and back to the Stuart Mesa descent, then relax and refresh for the last couple miles into T2. Stuck to the plan, and was not passed by anyone else until about 1/2 mile from transition... by a guy with an 'M' on his calf. Not in my AG, so I should still be in 2nd in my wave at this point. Rolled into T2, 1:04 and change based on my bike computer. About 4 minutes better than my best case scenario so I am pumped!! Official bike split, 1:09:33, which I believe included T1 and T2.

Run: total race time is around 1:33 at this point... need to run under 42 to get under 2:15. I'd better hustle!! Once out on the run course, the cloud cover has cleared and its hot... I dump water on my head every chance I get. There are no mile markers, so I just try to focus on keeping the pace high and keying off the guys in front of me. About a 1/4 mile from the end of the first loop, a guy with C-37 on his calf flies by me. I try to hang with him for about 100 yards, but the pace is too hot and I fall off... Hit the first loop in just under 20 minutes... ok, I'm on pace to break 40. Now its very hot out, so I get lots of water and gatorade from the aid stations. Catch the red tri suit guy about 1/2 mile from the finish... back in second and hold that all the way to the finish.

Final time of 2:12:40, run split 39 flat.

I'm stoked! Hang around to see the official results posted... 2nd in my AG, 6th Overall. My first top 10 ever! It was very cool to hear my name announced during the awards ceremony.

Lots of high fives all around... one of my friends takes the overall Military win as well. All in all a great day. The Marines do a great job in putting on a well-organized, top notch event.

Well hung, innit? I'm hanging like a parliament. Hang this. Etc. The jokes everywhere are from the news of a hung parliament, as the British public - well, 65% of it - went to the polls and voted for no one in particular.

Some of us were foolish enough to stay up all night to watch the results come in, and for a more in-depth, more drunken look I recommend trawling through my old tweets at www.twitter.com/weekspotblog. But for those of you with lives to lead (I did update so many times I broke Twitter and was told to stop posting), here's a summary of how no one bar the Greens can be happy with this result.

And fair play to the Greens. It's a fantastic outcome for the single-issue nutters.

Anyway, here goes: the Top Ten 'Oh Fucks' of the night:

1. Oh fuck. The Liberal Democrats had a shocker last night, and this is where it all started to go wrong. Clegg's collective had been making promises of a genuine challenge to Government and 110 seats. Instead, they lost five MPs, and currently stand on a paltry 54 (16 constituencies are still to be announced).

Again, it all started here. The LibDems' no1 target seat saw a 6.9% swing AWAY from the yellows and into the hands of a gleeful Tory party. No doubt for Doughty; no paradise lost for Milton.

Clegg considers his career options

2. Oh fuck. The Conservative Party actually had a pretty bad night of it as well, despite what this terrifyingly blue map of the UK might aver. Seriously, if they just counted votes in England, not Scotland, Wales and Northern Ireland as well, the Tories would walk it.

But they won't be at all happy with failing to reach a majority, and it was in constituencies such as this that they fell. It really looked like the Blues would take Tooting, but despite a healthy 3.6% swing against them Labour and Sadiq Khan MP held on. 'Yes we Khan' were the chants. Yes we Khan. +10% turnout too. Good work, Tooting.

Not Tooting his own horn here

3. Oh fuck. Labour had to endure a torrid night (this was a particularly painful one to lose - just 54 votes in it), and what will really hurt is losing some big names. Two former home secretaries, Charles Clarke and Jacqui Smith, were among the casualties and although Clarke is anti-Brown and anti-Balls, he's an old head they didn't want to see go.

How fucked? This fucked

4. Oh fuck. Labour weren't the only party to say goodbye to some prominent figures and again, this was the beginning of the end for the LibDems. Lembit Opik, he of Cheeky Girl fame, lost his seat in Montgomeryshire as the Tories made another gain - this time, with a massive 13.2% swing. Cheeky.

5. Oh fuck. Evan Harris also went - a massive blow for the LibDems. There were only 176 votes in it.

6. Oh fuck. The British National Party didn't win any seats, which is great news, but I wish I could be more optimistic about half a million voters putting an X by their name. I can't. It's disgusting.

Interestingly, the BNP actually lost 1.7% of the vote in the constituency where Nick Griffin plumped his fat bonk-eyed arse.

Understatement?

7. Oh fuck. Essex has a lot to answer for. Chavs, white stilettos and Jamie Oliver aside, the county has a nasty habit of being pretty right-wing in its voting habits. The constituency that best summed up its extent of fail last night was Basildon South & Thurrock East, where they successfully got rid of a Labour minister, voted in a Tory and gave more than 2,500 votes to the BNP. Well done.

8. Oh fuck. Every time I switched over ITV's coverage was absolutely God-awful, from Alistair Stewart constantly interrupting everybody like he's king of the fucking world to filming outside a pub where David Cameron was drinking. It's a pub - just go inside!

9. Oh fuck. Jeremy Vine's house of wank was the reason I kept switching over in the first place.

10. Oh fuck. Last but not least, I was very sad to see this man lose his seat. Richard Taylor is a doctor who ran as a single-issue independent in 2001 to keep Kidderminster Hospital open, and absolutely slammed Labour's junior minister David Lock into the ground. He then held on in 2005 to become the first independent MP to retain his seat since the 1970s. He's such a hero that the LibDems didn't put up any opposition against him on either occasion.

Unfortunately, the Tories did and this time round they won. Bastards.

So, what a bust that was. Here's to a hung parliament seeing some good change put through. What? It could happen.

Oh yay. OK, then, one piece of good news: bag of balls David Heathcoat-Amory, 17 years in power, lost his seat in Wells, Somerset. He literally owns this constituency. It was pretty damn satisfying seeing him lose control of it.

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.

We just got back into town after a killer weekend up in Sonoma County. We stayed with my cousin and his family in Sebastopol, it was great to have some local support for the race. And, of course, the local knowledge of the area wineries came in handy for the post-race festivities on Monday!

Here's the race report.

Pre-Race:

3:45am alarm. Shower, change and pre-race breakfast consisting of a cinnamon-raisin bagel with schmear (aka cream cheese), 1 vanilla-flavored Ensure and 2 cups of coffee. Final gear check and we are out the door by 4:45. Arrive at in downtown Guerneville at 5:20, park and walk down to transition. We are among the first to arrive, I set up my gear, hit the porta potty, get bodymarked and relax until 6:20 or so. Sip on a bottle of Gu20 sports drink. The official water temp is 71.5, so wetsuits are legal. I don my trusty blueseventy helix and get in the water with my fellow 37 year old green-capped comrades and do some light swimming to warmup for my 6:46 wave start.

Swim:

I've been swimming virtually zero the last few weeks, so despite the fact that I'm a strong swimmer... I'm feeling a little nervous about my ability to swim a decent 1.2 miles. The gun goes off and I immediately get on some feet. I swim with a group of 4-5 other guys to the first turn around. The water gets very shallow after the turn and my hand is hitting bottom. I opt to walk and porpoise my way forward for about a hundred yards or so. Some guys chose to keep swimming though. Start swimming again and once I do, I start feeling pretty fatigued. I am at a pretty high effort level to stay with my group. Now, I question my thinking of choosing to stay with the group versus swimming solo... but at the time it seemed the right thing to do. Get back to transition and exit the water in 28:09. A decent time, but I wonder if I emptied the tank a bit too much.

Bike:

Get to the rack, rip off the wetsuit and get my shoes, helmet, sunglasses and race number on. I promptly drop my bike and spill the contents of my aero bottle on the ground. Rookie mistake!! Another athlete gave me a heads up about a steep little hill coming out of transition, so I had my bike in my 39-23. This was a good tip as I got on my pedals and easily spun out onto the course, while several others weaved and struggled to stay upright in their big chainring on the sharp incline.

The nutrition plan: 1 Gu every 20 minutes and 2 Thermolytes every 30 minutes, alternating sips of water and sports drink every 5 minutes. Since I spilled most of my sports drink, all I had was my frame bottle with water and had to wait for the first aid station at Mile 15 to get some Gatorade. Fortunately, the weather was quite cool so I wasn't too worried about dehydrating.

Kept the effort steady through the first 15 miles or so. At one point, I heard a faint flapping and discovered that my spare tubular, inflator and C02 cartridges were no longer strapped to my saddle. (the flapping noise was the strap moving around in the wind). I guess they came loose somewhere on the rough pavement of Westside Road. Now, if I flat, I'm done. Put that aside, I tell myself, and try not to worry about something I can't control.

At around Mile 20, a race official rolls up next to me on his motorcycle and informs me that he is giving me a yellow card for blocking. WTF? I guess I was riding in the center too much. In my defense, I was passing a series of slower riders, trying to cut the corners of the curvy, technical course and avoid the rough pavement on the far sides of the road. But, the rules are rules... so I bit my tongue and as instructed, stopped at the penalty tent. There was no time penalty, but I did have to sign an acknowedgment and get my race number marked with a big 'P'. That stop cost me a minute or two. Again, try to put it aside... just keep rolling. From here on out no big spikes in effort, just keep the intensity at a moderate/steady level.

The rest of the bike course was uneventful... other than the spectacular scenary, of course! The 'big' hill on Chalk Hill Road (Mile 45) was not too bad at all. The rest of the ride went according to plan until I got back to Windsor HS. There was a lot of traffic on Windsor Road and somehow I missed the left turn into T2 and ended up riding past about a 1/4 mile past the HS to the next stop light. Very confused, I realized my mistake, turned around and finally got back into transition, glad to be off the bike and getting onto the run course. Bike split was 2:44:44. My goal pre-race was to ride under 2:40, so with the 4-5 minutes I left on the course due to the penalty and wrong turn, I was still pretty much on target with my goal.

Run:

Got my shoes on, grabbed my Gu flask and visor and go! The out and back run course was flat for the first 1.5 miles and than is rolling out to the La Crema Winery turnaround. I typically come out of T2 with guns blazing and in my two earlier 70.3 races this year, have blown up spectacularly on the run course. A repeat of those incidents was not in the game plan, so my strategy was to keep the effort level 'easy' the first 6 miles, than pick it up coming back from the turnaround. For fueling, I sipped on my Gu flask and took water at every aid station. I definitely remembered to pack the running legs for this race, because my first three miles was all under 6:45 and I was feeling very strong. Still, I held back... chatted a bit with a fellow athlete and held the 6:40-6:45 pace through the turnaround. At Mile 7, I started to feel the ever-so-slight hint of a muscle cramp in my left hamstring, so I start taking Coke along with water at the aid stations. The pure sugar/caffeine boost is like rocket fuel. The dreaded bonk never comes, I hit Mile 10 in 1:05:51 and run the last 5K in 20:06... certainly my strongest finish ever in a 70.3 distance event. Final run split is 1:25:57 (17th fastest of the day, not including pros)

Final overall time is 4:44:37. 18th in my AG and 86th OA

I'm esctatic about the day... a beautiful course and perfect weather for racing. Despite leaving some time on the bike course with some dumb mistakes, in my third 70.3 this year, I finally nailed my nutrition and pacing and ran the run split that I've known I've been capable of.

Third time is a charm!

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.

La Peste - Alabama 3 [2000]

Sorry.

The good thing, I suppose, is that in knowing I'll never justify this selection to anyone who takes their music seriously, I can write pretty much whatever I want about it.

But I do want naysayers to know this - it's not a comedy record. I've heard, and detested, enough comedy records to know that. The tongue that was planted so firmly in cheek for their brilliant debut Exile On Coldharbour Lane (at least listen to the first track, Converted, before you judge it) is still there in La Peste, but as the title and cover sleeve suggest, it's a darker and much more serious album, more likely to draw on the absurdism of Albert Camus than take the piss out of the orchestrator of the Jonestown Massacre, as they did in their debut.

It's true that Alabama 3 have since lost sight of their original goal. They've gone MOR; 'sold out' into Midwestern country-pop. Setting aside 2005 release Outlaw, which is really rather good, it's not that bad an idea to pretend they stopped making music after their first two albums.

So, for that reason and the fact it's bloody marvellous, La Peste should be remembered. Whether it's the opus that defines their career or whether that honour belongs to Exile On Coldharbour Lane depends on how much you like your gospel, but even the most pretentious of tryhards should at least give this album a go. You never know. There might be a guilty pleasure within.

La Peste certainly starts brilliantly. Too Sick To Pray is actually, just, wow. Not always have the band succeeded in effortlessly blending their yin and yang of blues and techno - that "sweet country acid house music" - but Too Sick To Pray sees them on fire. The spirit of Hank Williams is more present than the first verse's namedrop, inspiring lyrics of defiant deathbed faith as the music spirals into a perfect mesh of slide guitar and 21st-century (ish) production.

The pace doesn't let up with Mansion On The Hill, one of Alabama 3's shortest and most dance-influenced efforts. There's not a whole lot of religion in a song about housebreaking, but it's hard not to enjoy a shouted refrain of "The meek ain't gon' inherit SHIT."

There's some very nice balladry, too, in Dylan-referencing Sad-Eyed Lady Of The Lowlife and Walking In My Sleep, which, once you get past the oddly off-form rambling of The Very Reverend Dr D Wayne Love (aka Jake Black) at the start, shows itself to be a downbeat little corker. Larry Love/Rob Spragg's hushed vocals have, at this stage of his life, hit the perfect blues pitch, croaky while still intact and filled with both frailty and venom. The first line is enough to send a shiver down your spine.

From there, it's a bizarre but splendid mix of acid raves (Cocaine Killed My Community) and whisky-fuelled country ballads (The Thrills Have Gone), plus a fantastic slice of good old-fashioned Christian rock - never thought I'd ever use those words in a positive light - in the sublime Wade Into The Water. Admittedly, the breakdown house cover of The Eagles' Hotel California may have been ill-advised. Some fans swear by it, but it is pretty bloody awful.

It's the only bad track on a funking great album, though. You couldn't ask for a much better finish than bible-bashing 2129, lyrically depraved techno thumper Strange and Rime Of The Ancient Mariner tribute Sinking... , which ends with a wonderful Beatles-esque horn outro and singalong of "It's gonna be all right." Quality.

I think La Peste is a great, great album.

Sorry.

Spotify link

The most frustrating thing about being injured is not getting to do what you love. Running on a nearly daily basis has been a part of my life for so long now that not being able to do it is screwing me up.

I'm trying to fill the gaps with hitting the weights, riding the bike and the pool as much as I can. But it is sort of like trying to fulfill a burger craving with a Big Mac. Yeah, its a burger. But it's no Double-Double.

And as much as I love getting out on the bike, which I truly do... most of the time, my schedule doesn't really allow for daily outdoor rides. So, instead of the daily run to get my head straight, I'm lifting weights or hitting the trainer or jumping in the pool... when most of the time, I'd rather be slipping on my running shoes.

But, the good news is that I'm on the mend. After a handful of short treadmill runs to gently test the Achilles, I went for my first outdoor run yesterday in nearly 2 (!) months. 30 minutes. 3.6 miles... at a glacial 8:10 pace. Well, it didn't feel glacial... actually it felt like I was running pretty hard, but I guess that's what happens when you get out of shape.

The achilles still has some twinges every now and then, but I'm cautiously optimistic that I'm out of the woods and will be back to the daily runs within a few weeks.

On the flip side of the coin, while my run fitness has fallen through the floor, my cycling is getting stronger. On Sunday, I did a ride I'm calling the Three Sisters. For those familiar with North County San Diego, the climbs are West Lilac, Old 395 to Deer Springs and Twin Valley Oaks to San Elijo. Below is a pic of the profile... the overlying graph is my HR. Twin Valley Oaks in particular is a pretty tough climb, not long..only about 2.5 miles at about 6%. But there is a section in the middle at around 11% that definitely puts the sting in the legs. Gave me a chance to work on my Contador-esque climbing style.

Next time, I'll take some pics...

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.

In the blink of an eye it seems, the month of January has nearly passed and the resolutions set for 2011 are either works in progress or becoming a distant memory. Time flies when you're having fun, as the saying goes. And, despite the cold and seemingly never ending winter, I am having fun... workouts are coming together. I've started running again. I am getting stronger, fitter and even a little leaner. The last part has been pretty easy actually, after being a complete and utter glutton during the month of December, losing a few pounds has simply been a matter of all the pie being gone.
You might be wondering why I chose the title for the post and it's pretty simple actually. I've been struggling with the why. I enjoy my daily workouts, that's not the issue. And I've chosen a few events to focus on later in the year to provide some additional motivation and allow for some structure to my training. But the big why is lacking. Yes, daily exercise is healthy of the body and soul. But, come on, that's kind of boring. I need something more.

Over a decade ago, I signed up for an Ironman on a whim... and I trained my ass off, primarily driven by fear. Fear that I couldn't complete the distance and that I would fail. And that fear pushed me out of my comfort zone on a daily basis, doing things that, at the time, seemed impossible, even stupid. For example, ride 100 miles in the northern Virginia summer and then run 10 miles afterward. Now I know the game of triathlon to know that such a workout is not unusual at all for Ironman prep, but at the time (before the Internet), it seemed a little crazy... but fear is a powerful motivator and it got me out the door.

Of course, there was a happy ending, I finished in a respectable time, I lived happily ever after, even doing another Ironman and a bunch of other marathons, half ironmans (click on the 'racing' tag to the right to read some of the race reports). But the sense of accomplishment and pride at Ironman finish line #1 has yet to be equaled.

So what next? I don't know the answer right now, but I'm thinking a lot about it.

I must apologise for some naughty words appearing in this post. Such are the dangers of talking about professional football. Rest assured, though, that it's not me providing the swearing – it's the managers. Irresponsible bastards.

The blog's also a bit truncated – i.e. short – this week. After a hefty analysis of the first Obama vs. McCain debate last week, I thought it might be best for me to give American politics a rest this time round, even with the Palin/Biden showdown having taken place this week. So this is more lightweight, in focus and pounds of virtual paper.

Finally, you may have noticed a new section to the blog, available on the wall to the top-right of the page, as promised in my last post. There's nothing on it yet, but it'll happen, and it'll be about online journalism (well, I find it interesting). You may choose to ignore it or you may choose to read it. Obviously I'd prefer it if you did read it but just so you know: it won't be my opinions on the week that passed, as this is. It's not really affiliated with Huw Davies' Week Spot. Well, it is, because it's me writing it. But it's not the same blog. It's not the same sphere. It's not the same Huw Davies.

It's blogging, Jim, but not as we know it.

And now: normal service resumes.

Chancer of the Exchequer
Churchill vs. The Daleks
FuKinnear

The BBC reports that Alistair Darling, Chancellor of the Exchequer, has said he is willing to take "some pretty big steps" to stabilise British banking and the economy.

GOOD.

I'm not saying he should, necessarily, because I don't understand economics enough to suggest whether interference would be appropriate or not, and whether taking steps would be better than waiting it out. But I'm certainly glad to hear he is willing to take pretty big steps. You'd hope so. Otherwise, what is the point in government?

He also said he was looking at "a range of proposals". That is not convincing. Apart from the fact that every politician in the history of the world ever has said that exact sentence – or at least, none that I know of has said, "We are not looking at a range of proposals" – it's disconcerting to hear it from the Chancellor of the Exchequer because it doesn't tell us anything.

It is not news. Or rather, it shouldn't be. I'd hope that we are confident enough in our government to know they would take the steps necessary to bring this country out of a hole. We should be. We shouldn't, however, have to be reassured they would.

The fact is that people want something more concrete than that. Back in the day it was good enough to hear "Hey everybody, it's gonna be OK" when the economy was hitting the fan, but now, when people are completely, horribly terrified of losing their money, they want to know the Government has a plan – not that it will find one, but that it has one. Until then, words are not enough. And, as Obama and McCain's failure to immediately convince the majority about their plans for the economy proved (sorry, that's the last I say about America), people are happy – well, not happy, but prepared – to learn a bit more about financial politics than they previously were. That's the level of trust we have in our politicians now. And given that Darling thinks we can still be placated by vague promises, it's justified and probably necessary.

Sad, innit?

It was Magazine Week all last week (or this week, if anyone reads this as soon as I post it), and to celebrate, Borders booksellers offered a buy-one-get-one-half-price deal on magazines and magazine subscriptions. Huzzah! Reason at last for me to buy The Oldie without feeling I should spend the money on pretending to be young.

There was also a poll, sponsored by the Periodical Publishers Association (PPA), to find Britain's favourite magazine cover. I know what you're thinking: what kind of sad bastard remembers their favourite front cover to a magazine? So to help us all out, a team of industry experts nominated some and whittled them down to a 'best of the best' shortlist of 16. Here they all are.

As those of you who have just looked at that link know, the Radio Times Dalek cover won. I'm not disappointed as such; more indifferent. I mean, it's an all right cover, I suppose. I'm not overwhelmed, but I'm not underwhelmed either. I'm 'whelmed'. It's a striking image to put on a front cover, but the 'Vote Dalek' slogan doesn't actually make any sense – it's just a very tenuous tie-in to the General Election that was happening at the time (if anything, it probably gained some votes from people taking the slogan as an order). So it's not all that clever, or clever at all in fact. Still, it doesn't need to be, and that's why it won. It's simple and it grabs your attention – and that's the point. Still, it'd be a downright lie to deny that a lot of those votes were members of the public thinking, "Ooh, Daleks!"

I honestly thought the NME's Beth Ditto cover would win, but I just as honestly hoped that Time Out would. It takes some balls to stick it to Winston Churchill – look how badly Hitler fared – but to do it on the anniversary of his death in the midst of some serious Churchillmania is about the bravest thing you can do as the editor of a magazine. Not only that but it's an amazing, attention-grabbing front cover; not to mention beautifully ironic in using Churchill's own 'V' sign as a 'fuck you' to the man himself.

It's a shame that Time Out is purely just a 'What's On' read now because we need some more political ferocity in our magazines, but maybe a guide to London isn't the best vessel for that. Still, we need something – before we all start voting Dalek.

I'm sure you've all heard by now about Joe Kinnear's verbal tirade against certain members of the media in his first official press conference as Newcastle manager. If not, here it is in its full glory. I love The Guardian for printing this, but in all honesty it's hard not to when, as a journalist, you hear, "Write what you like. Makes no difference to me."

Choosing the best bit of this fantastic rant – please read all of it – is hard, but my personal favourites are the start –

"Which one is Simon Bird?"

"Me."

"You're a cunt."

- and the end:

"Enjoyed getting back in the swing of things?"

"Absolutely. I've loved every moment of it."

I actually don't have much to say about Kinnear's outburst except that I would love it to happen in football more often – love it. It's great to see a football manager wearing his heart on his sleeve and holding his career with invisible tongs. And it's not as if it was a one-off: brilliantly, Kinnear had to watch his first game in charge of Newcastle from the stands because he never finished serving a touchline ban at Nottingham Forest four years ago.

He was, of course, wrong to have such a go at the press. They reported the truth: that he had taken a day off from training on his first day of work, and they merely cast aspersions to tensions at the club – which, when you're in the relegation zone with allegedly one of the strongest squads in the country (uh... ), is likely to be the case. And as manager, however temporarily, of a team in difficulties, Kinnear should be trying to calm the waters, not rock the boat.

But I can't judge someone who provides me with that much entertainment. And thanks to Everton's wavering concentration before and after the half-time break, Newcastle grabbed a 2-2 draw today. Maybe there's life in the old Toon yet.

Perhaps not for Spurs though.