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  • The Political Animal

    The Political Animal

    British politics has been very interesting this week. Even with a Cold War possibly starting thanks to the antics of Russia and Georgia, there's plenty happening at home to get the political pulse racing, or at least beating.

    You may be wondering why I am steadfastly not writing about the Russia/Georgia situation, and the simple reason is that I don't know enough about the situation to comment without revealing my ignorance (please, no "that's never stopped you before" comments). Even after analysing the situation my conclusions are along the lines of "Naughty Ruskis" and "Silly Georgians", and that's the kind of political comment that helps nobody (Simon Heffer, take note).

    But what I do have on offer for you is a hat-trick of opinions on British political stories this week, with some American election-spotting on the side for good measure.

    Never say I don't spoil you.

    Tories vs. Fatties
    Let's talk about sex, baby
    History lessons go back to black
    The female of the species
    Every little helps



    Tories vs. Fatties

    Put down the pie, fatty, and listen up. If you are overweight or obese, you have nobody to blame but yourself. Not Bernard Matthews, not Colonel Sanders – it's YOUR fault you break the scales. Yours. Now get out of my sight and make a salad, chubbles.

    This, as every reporter will tell you, is the gist of the Conservative Party's caring new approach to public health, outlined by the shadow health secretary Andrew Lansley last Wednesday. His speech to the think tank Reform, entitled No Excuses, No Nannying, attacked people’s failure to take responsibility for their self-inflicted health problems, claiming, "Tell people that biology and the environment cause obesity and they are offered the one thing we have to avoid: an excuse." Basically, the Tories are telling the overweight they have only themselves to blame.

    What Lansley said is actually a little more complex than that. He unveiled proposals to fight obesity that include role models promoting healthy lifestyles, a clampdown on food advertising and asking the food industry to reduce portion sizes. Blimey, hold on to your seat – them's some radical ideas.

    Not so much an unveiling as a shy reminder, then. The Tories haven't suggested anything new here, and it's not hard to see why the Government's health secretary Alan Johnson condemned them, saying, "Andrew Lansley is proposing to do nothing that isn't being done already and saying nothing that hasn't been said before." Still, the LibDems probably got carried away in saying the Tories just want to blame people for their obesity because they haven't got any ideas on how to tackle it. That's silly talk. Besides, the Tories are right: people should take responsibility for their weight and stop blaming external influences.

    It is true that we live in an irresponsible compensation culture where nothing is anybody's fault (except paedophiles, who don't get to defend themselves). "Don't blame me – I'm only a monster because society made me that way." "It's not my fault I had a bad upbringing." "Jesus told me to rob that bank." We are constantly led to believe that we are all guided by social or even astrological forces beyond our control, that if you were born on the wrong side of the tracks then dealing crack to abusive teenage mothers is understandable and therefore permissible, and that anyone who actually blames someone for doing something wrong is a fascist – or in this scenario, a fattist.

    Fat people cannot help being fat, we are told. But here’s the thing: most of them can. If there is a genuine medical reason for an individual’s obesity (e.g. glandular problems, physical disability etc.) and they literally have no option but to pile

    on the pounds, then it's entirely reasonable to say, "They can't help it." But that's not the general argument; instead, we are made to believe that obesity isn't a lifestyle choice but an unfortunate affliction targeting the weak. There's just so much advertising for junk food, you see. And it tastes so nice. Oh, these poor, poor sufferers of the overeating disease. Does lack of willpower count as a vitamin deficiency?

    Forgive me for being aggressive, but obesity is not caused by availability. Just because you can buy a tasty but sickeningly unhealthy burger for a couple of quid doesn’t mean you are contractually obliged to, in the same way that you can buy gallons of cider with loose change but you don’t have to drink it all in one go and become an alcoholic. It is a question of having some self-control. You can be flabby and still have a backbone.

    The Tories' plans don't recommend anything new or useful, and should be disregarded for being largely pointless. But at least they don't protect gutless gluttons, who need to take the blame for their mistakes. It may not be easy for chronic overeaters, but at the end of the day, humble pie is still pie.



    Let's talk about sex, baby

    MPs are appealing to the Government to provide sex education as early as the beginning of primary school, meaning pupils would learn about the birds and the bees from the age of four.

    It's easy to strip a complex suggestion down into headline-hitting hysteria – look, I did it just there and I'm not even a national broadsheet newspaper – but this plan is still concerning. The sexualisation of young children is becoming ever-worrying, and teaching them about relationships before they can even spell 'relationships' is a dodgy prospect. How sexual will this sex education be at that age? We don't know. It may just be a case of "Have you noticed how you like Mary in a different way to how you like John?" (or not, as the case may be), but until that is made clear, we have reason to be suspicious. Call me old-fashioned, but a) kids should arguably learn about relationships and sex from their parents or guardians rather than their teachers and b) they should definitely be able to tie their own shoelaces by that time.

    Let it be stricken from the record that at the age of 21 I am really bad at tying my shoelaces.

    There is also, I feel, insufficient evidence to suggest sex education at such an early will cut down on the unwanted teenage pregnancies that are plaguing Britain and precipitating such reactionary legislation. Hitting the problem early is always a good thing, but I can't see explanations of relationships to an infant preventing him from making a mistake many years later. One fear is that girls are beginning to have periods without knowing properly what to expect, but again, it's very unusual for that bodily change to occur before the age of 9 or 10, say, which would be a reasonable time for sex education to begin.

    I just don't think this legislation would solve any problems, and I do believe it might taint the innocence of millions of young children. Colour me sceptical.



    History lessons go back to black

    But for every absurd educational reform there's a decent one (that's probably not an official statistic), and it's definitely good news that the slave trade and the British empire are to become compulsory subjects in History lessons.

    Pupils between the ages of 11 and 14 – meaning pre-GCSE students, forced in nearly all schools to take History for three years – will be taught about the likes of William Wilberforce and Olaudah Equiano and their roles in the abolition of the British slave trade (and to think, they could just watch Amazing Grace or read this blog and follow the Wikipedia links). The fall of the empire will also be dissected and the progression of civil rights for African-Americans most likely thrown into the mix as well.

    It's an encouraging development for three reasons. Most obviously and most importantly, it will teach children about a massive part of Britain's history hitherto ignored by school syllabus-makers. Secondly, it shows a willingness to admit and discuss the embarrassing faults of our ancestors, rather than pretending they didn't happen and focusing instead on national triumphs such as Waterloo, the Battle of Britain and the removal of Margaret Thatcher from power. Finally and most thrillingly of all, it will end the domination of Germany, the world wars and the Holocaust over History lesson timetables.

    My only concern is the idea that schoolchildren will learn about the slave trade "to help them understand modern-day issues such as immigration." Given the disgusting popularity of people having right-wing leanings these days, I wouldn't be too surprised if 'helping children to understand immigration' means 'helping children to understand that immigrants are all mass-murdering rapists'.

    Still, that's just my cynicism kicking into overdrive. It's about time British kids knew the truth about slavery, before they start thinking that Sepp Blatter and Cristiano Ronaldo know what they're talking about.



    The female of the species

    John McCain may be an idiot, but he knows American politics. He's covered up his own inadequacies by focusing on Obama's supposed inexperience, he's guaranteed himself favourable press coverage by allowing plenty of exposure for most of his career and he

    purposefully upset the Democratic hoedown by infiltrating their Denver conference with high-profile Republican speakers. And now, amid claims he's too old and doesn't appeal to the more simple-minded female voters as much as Barack 'Nice Smile' Obama, he has chosen a woman, Sarah Palin, Governor of Alaska, for his running mate and potential Vice-President. Shrewd.

    It is, of course, reductive and even insulting to suggest McCain will receive more of the female vote than he would otherwise just by having a female running mate. But that's how it works. A level of 'one of us' affects every voter to an extent – black or white, rich or poor, male or female. Having a Hispanic running mate would secure McCain the Hispanic vote. Having a ginger running mate would secure the ginger vote. And having a female running mate is likely to secure him more of the female vote. Sorry.

    Palin may also win McCain the Youth vote (she's 44), the Proud Mothers Unite vote (5 children, one with Down's Syndrome) and the Anti-Abortion vote (5 children, one with Down's Syndrome), although admittedly McCain already had that one sewn up. We also shouldn't underestimate the popular vote from Stupid Men Who Don't Care About Politics But Know A Pretty Face When They See One ('masturbatory voters', as they are known): Palin looks incredible for a woman who's given birth to five children and certainly generates more interest in the pants department than Hillary Clinton.

    Palin was not as much of a no-brainer choice as she may seem though. McCain's most stringent and resounding criticism of Barack Obama is that he is inexperienced and not ready to govern America. Unsurprisingly given that he's 72 himself, McCain is playing the experience card very highly. Then he goes and chooses a running mate who has been in office for less than two years. Clearly the idea is to inject some youth and excitement into, well, the Republican party, and diversity and shoring up your own weaknesses is a major part of picking a running mate – hence why Obama chose Joe Biden, a famously experienced politician into his sixth term in the Senate. Picking Sarah Palin is at best a risky move and at worse blatant hypocrisy, but it is, of course, difficult for Obama to pick up on because any attack on her pedigree indirectly leads to doubts over his own.

    It is always controversial to 'take the man, not the ball' and focus on a person rather than their politics. It is doubly controversial when that person is a woman, because you are accused of rampant sexism. But in American politics is hard to consider it any other way, because even when you are picking a future Vice-President you are picking personality rather than policy. The running mate is a means to an end; someone to help you to get into the hot seat, not share it with you when you're there. John McCain himself has repeatedly said the vice-presidency amounts to little more than "attending funerals and checking on the health of the President", so we probably shouldn't believe him too readily when he says he wants to work closely with her in the White House. She's his ticket there; not his bedfellow.

    And it might just work. Palin will attract some of the disenchanted Hillary supporters from the Democratic camp, who don't need much persuading – many are of the 'Hillary 12' crowd, keen for Obama to lose the election so Mrs Clinton can take over after winning the next one. The idea of wanting your party to lose is, I think, inexplicable, but there you go. Palin's appointment is also helping the Republican party to provide a more united front than the Democrats are doing at the moment, thanks to Clinton & Co (though they have triggered one of the best acronyms in recent political history: Party Unity My Ass).

    The sad truth is that John McCain is probably going to win this election. Seeing how he and Sarah Palin cope will be interesting. Personally, I'd have preferred Michael Palin. Now THAT would be a story.



    Every little helps

    Victory for pedants everywhere.

  • Not running and a bike route

    Not running and a bike route

    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...

  • 2009 Oceanside 70.3 Triathlon

    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.

  • 2008 Wildflower Long Course Triathlon

    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.

  • Manchester United, racism, diets and breastfeeding (not in the same story)

    Manchester United, racism, diets and breastfeeding (not in the same story)

    All right then, a quick one before the year is out. New Year's Eve on the South Bank can wait.

    First, though, a quick word of thanks to anyone still reading this blog; to those who put up with the epic early posts; to those who bookmarked it, RSSed it or remembered to return every Sunday night; and to those stuck with it through the regime change into its current non-weekly format. It's been great to know I'm not just prattling into an empty universe, as I usually am. Thank you all.

    So why am I posting now, when I'm running late for a train? Because there are a couple of things I want to make clear before 2009 begins with a swirl of fireworks and anti-climax.


    i) Manchester United are not out of the running for the Premiership. I keep reading interviews, match reviews and analyses saying, "United are still in the hunt" as if it's a surprise. Of course it isn't.

    For one, United are never out of the running. As much as it pains me to say it (I hate United with a red devilish passion surpassed only by a recent revulsion towards Arsene Wenger), they are a good team that never gives up - hence their tradition in grabbing points from games at literally the last minute. The same goes in the longer run, and they'll fight this tooth and nail.

    Secondly, they have the depth to cope with the injuries that naturally plague any team with title aspirations. One look at the depth of talent in the United midfield - Ronaldo, Giggs, Park, Carrick, Hargreaves (admittedly out for the rest of the season), Nani, Anderson, Scholes, Fletcher, O'Shea and any I've missed - is enough to know they can survive an injury crisis far better than the likes of 13-man squad Arsenal can.

    Finally, have these naysayers even seen the points difference? United are seven points adrift of leaders Liverpool with two games in hand. If they win those two games, both at home - and they will - they're only a point behind. All it takes is a few dropped points by Liverpool (very likely) and they're top. Not asking much.

    My prediction for 2009: Manchester United to win the Premiership.


    ii) Facebook is right to ban photos of women breastfeeding. It is. The only problem is that it's gone the wrong way about it.

    Breastfeeding photos shouldn't be banned because they're supposedly disgusting, or because nipples shouldn't be on show on such a widely-used website, but because there are some very dodgy people on Facebook who go around stalking women with public profiles. Believe me - I know some of them. Pictures of women liberally breastfeeding are enough to have some sick men reaching for their Kleenex, and for that reason - to protect the people in them - the photos should be banned.


    iii) Raymond Blanc, the famous chef, has been a bit irresponsible in my view.

    There's not much on it here, but look past the stuff about family mealtimes to the bit about diet books. This is what The Telegraph focused on in their print report today, and quite rightly so.

    Blanc has said that diet books make people fear food, rather than enjoy it. He seems to be of the 'live to eat, don't eat to live' party, claiming that British people are so worried about what they should and should not eat they don't eat nice food any more.

    This is a tad dangerous in my view. Yes, diet books can be irresponsible too in giving people overly negative images of themselves, but at least they are trying to curb the obesity problem in this country. What we don't need is a leading chef telling people to stop worrying about their weight and eat whatever the hell they want.


    iv) This man should resign.


    And that's it for 2008! Thanks again for sticking with me. Here's to controversial stories in 2009.

  • 2008 Carlsbad Half Marathon

    2008 Carlsbad Half Marathon

    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!

  • My triathlon haiku

    My triathlon haiku

    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
    I'm pretty happy with that.

    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:

    long run 12 7 2008
    long run 12 7 2008 map

    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:

    trainer ride 12 8 2008

    Fun stuff.

    Getting late, that's it for now.

  • making the most of some downtime

    Over the last several months, I've been struggling with an issue with my achilles... what I fear is the beginning of tendonitis. This is something I haven't mentioned before primarily because if I did it might become real and I would have to stop ignoring it.

    Somehow with the help of a lot of ibuprofen, stretching and ice I managed to get through the preparation for both Oceanside and Wildflower without too many problems. After Wildflower, I took a couple easy weeks which I thought would help. But when I tried to ramp my running back up in late May, it became clear to me that I couldn't ignore it any longer. Waking up nearly unable to walk was a good signal that I needed to take some steps to address the issue before I did some serious damage.

    It's been over two weeks since I've run a step, the longest break from running I've taken in nearly 3 years. I'm also getting regular ART treatments to help loosen my calves and am stretching a lot. The pain upon waking up is gone, though both tendons are still a little tender to the touch.

    As much as it pains me to stay off the roads, I'm going another 2 weeks before attempting to run.

    In the meantime, I'm staying fit with some time in the pool, on the bike (making a point to avoid excessive dorsiflexion), and the elliptical trainer. I'm also taking advantage of the forced off-season to work on an area of fitness that I've long neglected - strength training.

    Key areas of focus:
    Core strength
    Leg strength and power

    my basic routine (either done with kettlebells at home or with free weights at the gym)

    • squats (quads, glutes, hamstrings as well as core stabilizing muscles in abs and lower back)
    • hang cleans (quads, lower back, deltoids, biceps, traps, calves)
    • deadlift (lower back, hamstrings)
    • pushups (chest, triceps and core stabilizers)
    • lat pulldowns or pullups (lats, biceps)
    • planks (prone and both sides) (abs, obliques, back)
    • swiss ball crunches (abs, obliques)
    Thats it. All in all, it takes me about 40 minutes and I'm whupped. Notice that all are compound movements with the exception of the ab stuff. I start with very light or bodyweight only resistance to practice the proper form, then move up to moderate weight from there (10x135 for squats or 10x95 hang cleans, for example).

    I'm really enjoying the change in routine... and I'll tell you what. If you don't think weight lifting gets the heart rate up, do a set of hang cleans. Those suckers are tough.

  • 2009 San Dieguito Half Marathon

    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.

  • Taking advantage of a injury - eating like a caveman

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

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

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

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

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

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

    Tuesday, March 1, Day 1 - Weight 209.6

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

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

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

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

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

    Another update in a few days.

  • 2008 OC Half Marathon

    2008 OC Half Marathon

    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!

  • Running in Central Park

    Running in Central Park

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

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

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

  • 2008 Oceanside Turkey Trot 5K

    2008 Oceanside Turkey Trot 5K

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

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

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

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

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

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

  • 2009 Palomar Ultimate Challenge

    2009 Palomar Ultimate Challenge

    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.

  • the erg

    the erg

    I haven't been running lately due to my Achilles injury. In an attempt to maintain some modicum of fitness, I've rediscovered something with which I was painfully familiar with my freshman year in college. You see, I rowed as a novice collegiate rower way back in 1989-90 and learned how to use the torture device pictured above, also known as a Concept 2 rowing machine. Or as rowers affectionately call it, the erg.

    The Concept2 is a well-loved (hated?) machine, and is the standard indoor rowing machine used by competitive rowers throughout the world. There is a World Indoor Rowing Championships (called the C.R.A.S.H.-B's) hosted in Boston, MA every year, as well as satellite
    competitions in 21 major cites around the U.S. and Canada. The Concept2 company hosts a online logbook (www.concept2.com/logbook) and ranking page for rowing enthusiasts to compare their performances with others around the world.

    The standard distances for rankings are 500m, 2K, 5K, 10K, half-marathon (21,097m), full marathon (42,195m) and 100K. There are also rankings sheets for distance completed in 4 min, 30 min and 60 minutes.

    My online ranking page on the Concept2 website is here.

    The benefits of rowing are significant. It activates all the major muscle groups (legs, back, arms, core), is non-impact and provides a tremendous cardiovascular workout. More on this to come in later post

  • 2010 Oceanside 70.3 Triathlon

    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

  • Trail Running Pics

    Trail Running Pics

    Some pics from one of of my favorite trails, Los Penasquitos Canyon Preserve. I'm lucky... the trailhead is about 10 minutes from my office. After the time change and as the days get longer, this is where I like to run for a post-work stress relief.

  • Transfer watch

    Transfer watch

    Ronaldo to Real, eh? And Kaka too. Not to mention Manchester City signing Gareth Barry. But did you hear about Burnley snapping up Tyrone Mears from Derby?

    Watching the big-money buying antics of Real Madrid certainly provides some entertainment for the long summer football-less months, but the fun is short-lived. The real fascination comes in watching the teams without silly money scrape together their back-of-the-sofa coppers to buy Aberdeen's reserve left-back. Why? Because these teams need value for money, and there's a great game to be had, both for the clubs and for those of us watching, in predicting who can provide it; the player who not only helps the club to win matches, but at a cut-price rate.

    Which is why it's most interesting at the moment to watch Burnley, Birmingham and Wolves – those teams newly promoted to the Premier League. Even though we're some 37 days (and impatiently counting) from the opening weekend, you can tell a lot from the way a club will go about its top-flight adventure by its close-season purchases.

    Look at Derby two years ago, for example. With a notably weak squad, they hardly ventured beyond the High Street, with perpetual Welsh disappointment Robbie Earnshaw the only major signing. There was never any ambition. Famously, the Rams were relegated as early as March, and finished the season with a League record low of 11 points.

    At the same time, Sunderland sought to reaffirm their place in the top flight with a spending spree, including Craig Gordon (£9 million), Michael Chopra (£5m) and Kenwyne Jones (£6m plus Stern John on an exchange deal). The Black Cats survived the drop.

    But despite Sunderland's successful dealings that year, it's not all about spending a lot of money; it's about spending wisely. Hull went bargain basement this time last year, getting players on loan and free transfers, and enjoyed an incredible start to the season – and even if it did go a bit pear-shaped after that, they still stayed up.

    So which of our new teams this year are shaping up well in the transfer market? Let's take a look at their chequebook stubs.

    BURNLEY

    Preparing for their first outing in the Premier League, the Clarets have been relatively quiet in the market to date. Only three players have made their way to Turf Moor so far this summer, as manager Owen Coyle chooses to keep faith with the team that won the Championship play-offs.

    Burnley have, however, paid a club record transfer fee to bring Scottish striker Steven Fletcher from Hibernian for £3m.

    Potential bargain: David Edgar. The 22-year-old Canadian defender was sent off on the last day of the season as Newcastle succumbed to relegation, but he received praise from Kevin Keegan and Glenn Roeder and was named man of the match in a 2-2 draw against Manchester United.

    Potential turkey: Steven Fletcher. Can Fletcher live up to the pressure of being Burnley's most expensive ever signing? Hibs legend Keith Wright openly questioning whether he is ready for the best league in the world won't help his confidence.

    WOLVES

    Last year's second-flight champions have been very busy, signing six players. Most promisingly, they've broken the bank on Kevin Doyle, paying Reading, who bought him for just £78,000 four years ago, a reported £6m for his services – a Wolves club record. Reading team mate Marcus Hahnemann has also arrived on a free.

    Potential bargain: Nenad Milijaš. Voted Most Valuable Player in the Serbian Superliga last year after 37 goals in 97 appearances for Red Star Belgrade, Milijaš has also scored twice in ten matches for Serbia. And he's a midfielder.

    Potential turkey: Ronald Zubar. The former France Under-21 and Guadeloupe international incurred the wrath of Marseille fans after some costly defensive errors. Three million Euros may be too big a fee.

    BIRMINGHAM

    With more money to spend than their promotion buddies, Birmingham have sought to shore up their defence with some big-name Championship purchases. Roger Johnson, Cardiff player of the year for two years running, has arrived at St Andrews for £5m, joined by 22-year-old Coventry captain Scott Dann for a reported £3.5m, rising to £4m.

    Potential bargain: Joe Hart. One of England's best 'keepers on a season-long loan? Yes please.

    Potential turkey: Lee Bowyer. Bowyer came on a free transfer, so at least he won't be an expensive letdown, but is he still good enough to play at this level? The jury's out on that one.

  • 2009 Wildflower Long Course Triathlon

    2009 Wildflower Long Course Triathlon

    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.

  • 2009 GMS Triathlon Training Camp

    2009 GMS Triathlon Training Camp
    Halfway up Mt. Lemmon

    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.