tag:blogger.com,1999:blog-40530303350375331612024-02-19T17:23:56.826-06:00PowerMultisportTri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.comBlogger782125tag:blogger.com,1999:blog-4053030335037533161.post-80185781435726874102024-02-08T11:32:00.000-06:002024-02-08T11:32:20.385-06:00The Great Mug Catastrophe: A Tale of Ironman Triumph and Ceramic Tragedy<p style="text-align: center;"><i> Note: most of this is true but I used CHAT-GPT AI to write this post (slightly edited). </i></p><h2 style="text-align: left;">Chapter 1: The Mug That Defied Gravity</h2><p>Once upon a time, in the mystical land of Caffeineville, there existed a coffee mug unlike any other. It was forged in the fires of determination, glazed with sweat (and maybe a little bit of spilled coffee), and emblazoned with the triumphant emblem of an Ironman triathlon. This mug had seen things—early mornings, late nights, and more coffee spills than a clumsy octopus at a tea party.</p><p>Our hero (that’s me) had acquired this mug back in 2009 after completing the Ironman. For those unfamiliar with the Ironman, it’s basically a test of human endurance that involves swimming, cycling, and running distances that would make a marathon look like a leisurely stroll to the mailbox. But hey, I did it! And as a reward, I got this mug—a tangible reminder of my athletic prowess and my questionable life choices.</p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX8Uf-K-u3hirlHOpfm8ma7D4GJbbJILHJ5jI6Oo6tXY7kAzjJMpd3BCOWaImtGguzoZWSyC7UsQ5ujffLIG_14AnLwPk_gFW34yvdiwMDUwyfEeszhgfmLnSLHckC5fmGpCQI-bFS2RtKEn8yKCEs1fxLdZcw2wG3AURlmgA-Z2m7g3i5B4hEJoRbgtuE/s1280/coffee_mug.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1280" data-original-width="960" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX8Uf-K-u3hirlHOpfm8ma7D4GJbbJILHJ5jI6Oo6tXY7kAzjJMpd3BCOWaImtGguzoZWSyC7UsQ5ujffLIG_14AnLwPk_gFW34yvdiwMDUwyfEeszhgfmLnSLHckC5fmGpCQI-bFS2RtKEn8yKCEs1fxLdZcw2wG3AURlmgA-Z2m7g3i5B4hEJoRbgtuE/s320/coffee_mug.jpg" width="240" /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="text-align: left;">Well worn coffee mug. I searched for a replacement to no avail.</span></div></div></div><p></p><p><br /></p><h2 style="text-align: left;">Chapter 2: The Tragic Shatter Heard 'Round the Kitchen</h2><p>Fast forward 15 years. The mug had become an integral part of my daily routine. Every morning, I’d fill it with the elixir of productivity (a.k.a. coffee) and sip from it like a medieval knight savoring victory wine. It had survived countless dishwasher cycles, accidental drops, and even a close encounter with the cat’s tail. But fate, it seems, had other plans.</p><p>One fateful morning, as I reached for the mug, tragedy struck. My hand slipped, and the mug plummeted to the floor. Time slowed down. I watched in horror as it somersaulted through the air, its Ironman logo winking mockingly at me. And then—crash!—it shattered into a million ceramic pieces. I fell to my knees, coffee tears streaming down my face. The mug was gone. My heart was broken. My caffeine supply was in jeopardy.</p><h2 style="text-align: left;">Chapter 3: Kristy to the Rescue</h2><p>Enter my wife, Kristy. She found me huddled in the kitchen, mourning the loss of my beloved mug. She patted my shoulder sympathetically and said, “Fear not, my dear. I have a solution.” And with that, she produced a shiny new pint glass adorned with—you guessed it—the Ironman logo. Apparently, she’d been planning this surprise for weeks. She knew how much that old mug meant to me.</p><p>I stared at the pint glass, torn between gratitude and skepticism. Could this glass ever replace my faithful mug? Would it hold the same magic? Would it make my Coors Banquet taste like victory and electrolytes? Only time would tell.</p><h2 style="text-align: left;">Chapter 4: The Pint Glass Chronicles</h2><p>And so, I began my new beer-drinking era with the Ironman pint glass. It felt different—sleeker, taller, and less prone to tipping over. But could it withstand the rigors of daily use? Would it survive the patio, the garage, and my occasional clumsiness? I christened it “Triathlete’s Chalice” and vowed to treat it with the reverence it deserved.</p><p>Days turned into weeks, and the pint glass proved its mettle. It held my Coors like a champion, its logo gleaming proudly. I even caught myself whispering motivational quotes to it: “You can do it, little glass! You’re an Ironman too!” Kristy raised an eyebrow but wisely said nothing.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0jsF1sClzo1MG4SoOaYbdqGdxQkCuFGdQG9zMl7PgH7PDU4ApN7w4EF4rxoDNQy5aVuuxRdAo0z407PigoBrmiMP12ty6wEXko234GvAGYsNF82ID8nTDaAWD-XSwUcs8ZRjlSG5zJg_gaG7j3J2SjM60SIP4kjT-Rl7WQZTVO8RNlLNvNhS5PJpZnIvX/s4032/PXL_20231220_232729563.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2268" data-original-width="4032" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0jsF1sClzo1MG4SoOaYbdqGdxQkCuFGdQG9zMl7PgH7PDU4ApN7w4EF4rxoDNQy5aVuuxRdAo0z407PigoBrmiMP12ty6wEXko234GvAGYsNF82ID8nTDaAWD-XSwUcs8ZRjlSG5zJg_gaG7j3J2SjM60SIP4kjT-Rl7WQZTVO8RNlLNvNhS5PJpZnIvX/s320/PXL_20231220_232729563.jpg" width="320" /></a></div><p style="text-align: center;"><span style="text-align: left;">I hope to use it just as much as the coffee mug.</span></p><h2 style="text-align: left;">Epilogue: A New Beginning</h2><p>So here I am, sipping from my Ironman pint glass as I write this blog post. The old mug may be gone, but its spirit lives on. And who knows? Maybe one day, when I’m old and gray (and still caffeinated), I’ll pass down the Triathlete’s Chalice to my sister's kids. They’ll look at it and say, “Wow, Uncle James, you must have been one heck of an athlete.” And I’ll nod sagely and reply, “Nah, kid. I just really liked my Coors.”</p><p>And that, my friends, is the story of how a broken mug led to a pint-sized triumph. So raise your cups (or pint glasses) to life’s little victories, and may your Coors always be cold and your mugs unbreakable. Cheers! 🏊♂️🚴♂️🏃♂️🍺</p><p><br /></p>Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com0tag:blogger.com,1999:blog-4053030335037533161.post-57155685063217063182017-08-20T08:02:00.000-05:002017-08-20T08:07:08.710-05:00Peru, pets and triggers.<div style="text-align: center;">
<i>Disclaimer - these posts are for me - I think they help me - it is my journal. Please don't be hateful.</i><br />
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<i>Side note - It takes about 2 days before Peruvian mosquito bites swell up and start inching. Anbesol helps (its for teething).</i></div>
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<i>I have not blogged or even thought of this blog in a long time. Clicking around I see that I used to blog a heck of a lot - in fact this will be post 781 (although maybe just a half dozen posts in the past 3 years). I think I just got tired of reading and posting about exercise. I'm still active but have not raced in a long time. I think I was probably replacing parts of my life with training and racing. I'm not trying to fill those voids anymore. Back to the point - writing (and blogging) has been cathartic for me in the past - so here goes.</i></div>
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Had a whirlwind of a vacation to Machu Picchu this month. There were 12 of us - my sisters family of 5, another close family of 5 and Kristy and myself. There were ups and downs (literally - 2 near 14,000 peaks in one day) - struggles, victories and just a few tears but we all made the 4 day trek - sleeping in tents (35 degrees), hiking up to 10 hours a day, and pooping in holes on the ground. An adventure for sure. (I'll try to post more about the trek but you know me and my recent blogging - nonexistent).</div>
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I had a couple of alpaca burgers while travelling.</div>
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Eat 'Em Up, Cats</div>
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We were gone 8 or 9 days. Kristy had a sweet grad student house sit / cat sit while we were gone. In the past we have had neighborhood kids come by to play / feed Radley - he gets along with everyone. I secretly think my sister's kids only come over to play with the cat. (sorry - this is going to be a picture heavy post). Scroll down for more text.</div>
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He was a runty sick little kitty cat. But cute as hell.</div>
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Once he was well - the runty didn't last long.</div>
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He never knew an unfriendly box or bag.</div>
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I would ask him what he was up to for the day. He would reply, "Patrol, eat, and sleep - but not necessarily that order.</div>
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He did eventually grow into his ears - it took a little while.</div>
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He also grew into his tree.</div>
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He had his own bean bag chair.</div>
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As soon as I got up for a different exercise he always worked in - he was my shadow.</div>
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He was sophisticated - Martini glasses because he ate like a pig and this kept the mess down.</div>
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One of his favorite perches on the back of 'his' chair.</div>
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Must be Caterday.</div>
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Checking in from the neighbors house - He used to make sure the kids next door were doing their homework. </div>
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Big morning stretch.</div>
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He did not love the hammock but if I was in it he was just underneath. </div>
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One of the rare times that we has not spooning me.</div>
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Did you wake me up, did you rub my lamp?</div>
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He liked the night stand. In it, on top of it.</div>
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The tree was on a table before we moved - I think he felt like he was in the Amazon or something. He loved being high up. He would climb the pine trees at the old house.</div>
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Just chillin.</div>
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Cat nap.</div>
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He loved the deck at the old house and was looking forward to me building him one here.</div>
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Favorite spot.</div>
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Too lazy to climb the tree I guess.</div>
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After 24 hours of flying (fortunately Peru is the same time zone as Texas - so we were tired by not really jet lagged) we arrive back in Austin. The sweet grad student was right on time - she had volunteered to pick us up at the airport. Kristy gave her a woven shawl that she had picked up at a market. We asked the grad student how the week had been - we had limited Internet and zero cell service for the trip. We had Facebooked back in forth once or twice and saw that Radley had made himself comfortable on the grad student's backpack (on the dinning room table no less).</div>
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The grad student said that she had not seen Radley in 2 days (not a big deal to me). But then she said that he had not eaten his food - That is a big deal. The cat woke me up every morning - he got fed sloppy canned food twice a day (please don't judge me on this issue) - he got fed in the morning and in the evening. I had wanted to feed him at 7AM and 7PM - on the 7's I would tell him. We even set unique alarms to try to condition him to dinner time. Well, he would come into the bedroom and basically say - "It's 5 o'clock somewhere!" He did the same in the evening. He trained me and was fed on the 5's. </div>
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I was pretty sure that as soon as we got home from the airport he would wake up and come trotting out to see us and tell us about his day and ask where we had been. That's what he did - almost everyday. (FYI- he is an inside / outside cat - he has his own door and keys to the house).</div>
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Well, he did not come out to greet us. He has a little Bluetooth tracker on his harness - it is not very precise but we knew he was close by. Somewhere near the house. I walked all around the house upstairs and down. I then walked outside around the house and looked in all of his sleep spots - he had a few. I thought I had heard a faint meow - maybe we has in the storm drain trapped or something. Nope, It was the laughter of the kids at the neighborhood pool.</div>
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Suddenly, Kristy ran out of the house screaming and fell into the yard crying.</div>
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I'll summarize here - The perfect trap and inadvertently been laid for the boy. Radley never liked a closed door. Somehow he had gotten into an upstairs closet. Not good, but not a big deal. Just a couple of weeks earlier I had locked him in an extra bedroom that I was making up for my sister's family. He was locked in the extra bedroom from 7AM to 7PM. I'm sure we was not comfortable and he had relieved himself on a small pillow - when I got home I looked all around and finally found him. I gave him a hug, some extra sloppy food and threw the pillow away - I told him I was sorry he had such a bad day. He didn't leave my side for the rest of the day / night.</div>
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This time was different. In the closet, there were a couple of small empty Rubbermaid containers (a little bigger than shoe boxed sized) on top of some boxes. After the fact, I'm not even sure if the closet door was open or closed - it probably would not have matter. Radley jumped into the empty container and it slid between the wall and a box trapping him in the container against the wall. </div>
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<i>(I have to know the facts - I guess I am like CSI or something in that respect - this is not the first time I have HAD to do this - I have thought about how this happened and I am pretty sure of the reconstruction). </i></div>
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Because the containers were stacked at an angle (they were not exactly the same so they could not nest together perfectly) the bottom container acted like a wedge. Radley must have jumped into the container - as we is want to do - and the container slid and pinned himself against the wall.</div>
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<b>This is were I am struggling -</b> Radley was family. He brought me pure joy - I love that cat. And he knows it. When he was found his little paws were bloodied half way up his little arms. He was soaked in sweat. I am sure that he panicked and was terrified. Every square inch of the wall was clawed bare and bloodied. The way in which the containers fell with he closet molding to one side there was absolutely no way that he could have freed himself. I'm sure he panicked and panicked and panicked and screamed and cried until he either had a stroke or heart attack. I am tormented in the way in which he died. I hate that he suffered. I just want to take his pain away.</div>
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Now before you say he has just a cat - well, screw off. He was my cat and I loved him - I have lost a lot of pets and they were all hard - but this one was different. I feel like something of <b>PURE JOY</b> was stolen from me. I'm sad and I' mad.</div>
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It's complicated - </div>
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Not a lot of people know me - somethings just don't come up or need to come up in casual conversation. Well this has triggered some deep emotional turmoil. You see, Tuesday marks a significant date for me. I'm very date oriented - I never forget birthdays, anniversaries or most other dates. The best way to describe it is that dates on a calendar, in my mind, glow. When the dates get closer they glow brighter. August has always sucked. It will be 12 years on Tuesday since I lost my beloved Sharla (you know - Charlie to her friends - Sorry Charlie - yeah she never heard that one before) and darling Lainie. Freak'n A - I miss them just as much today! I hate that they suffered as well. <b>PURE JOY stolen</b>.</div>
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<i>I have no animosity towards the sweet grad student - I for one know - bad things happen - you can do everything right and they still happen. Sometimes life is just shitty.</i></div>
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I have already written about all of this in the past. I re-read these 3 posts ever year - they are for me but if you want to catch up - here you go - the wayback machine - <a href="http://www.powermultisport.com/2010/08/5-years-feels-like-blink-of-eye.html" target="_blank">Link to the Past</a>.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhItZqsRDJ6BYASUibMvk04aGhUHthn_2qco_jSiRNyafmsBXbI74WpcWI7F1ny8wUxM5mL71oa-De1OIkL_oPgDC6PfvHV7fH61076efeH5ZW18DE4HOxqIKJ14c7_Fe7UmzEPCnxxjlnC/s1600/sharla_and_lainie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="683" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhItZqsRDJ6BYASUibMvk04aGhUHthn_2qco_jSiRNyafmsBXbI74WpcWI7F1ny8wUxM5mL71oa-De1OIkL_oPgDC6PfvHV7fH61076efeH5ZW18DE4HOxqIKJ14c7_Fe7UmzEPCnxxjlnC/s320/sharla_and_lainie.jpg" width="213" /></a></div>
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My babies - the day before.</div>
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<b></b></h4>
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If you see Kristy or I in the next day or so - Please give a hug.</h4>
Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com2tag:blogger.com,1999:blog-4053030335037533161.post-39743841311002224052015-11-18T20:28:00.002-06:002024-02-08T15:54:41.321-06:00San Marcos Downtown Run<div style="text-align: center;">
<b>(I'll catch everyone up in the next blog or two - I have moved, changed jobs, etc -</b><b>maybe I'll get back to blogging again - maybe)</b></div>
<br />
I had a nice run downtown today. I have been very consistent with my lunch runs - I don't think I have missed a Monday - Friday run in 6 weeks or so. Prior to the Halloween floods I had been running at the park and swimming (bathing) in the river after each run. The water is very refreshing being that it is at a constant 68 - 70 degrees. It is also crystal clear and 'cleansing'. However, since the floods the parks have been closed. The downtown area is a short walk from work and I have created a bit of a lunch bunch of runners. There is an established 5k route. the company is appreciated.<br />
<br />
Today I had a brisk run downtown. It was a good run. I often run without my glasses - I am pretty near sighted so I can see everything close - it is just with distance that things get blurry (this has served me well at various locker rooms in the past- there is nothing I want to see - I think Jim can attest to that - if you are bringing a step stool then I am heading the other direction).<br />
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It was a good run. Although the temperatures have turned cooler I has pretty damp. I was wearing my short shorts and thought about taking the shirt off - but I am not Charles - I have shame.<br />
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As I was walking down the sidewalk near campus there was a sporty convertible. I am oblivious to most things but I do notice some cars (and some drivers). So, there was this sporty convertible with these two sporty co-eds. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjW17o7zf0EPWCKJTJTcuUX73WEmmR-qmEMdzwnl7aSdBuEWNvk0pYybbME5lY4VnmJEE8vE73ajjB4z8isl3QX7gA0Q2CYAI9EAos_sqEheb5wTNq3qpCtavtFWMZvPTh-IibzycuqtLeBOWTxpZEEzpmtLfA0X1mCpMeJfKGwbdgY6mYaLfrkDI6XmPq/s300/girls_in_cars.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="168" data-original-width="300" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjW17o7zf0EPWCKJTJTcuUX73WEmmR-qmEMdzwnl7aSdBuEWNvk0pYybbME5lY4VnmJEE8vE73ajjB4z8isl3QX7gA0Q2CYAI9EAos_sqEheb5wTNq3qpCtavtFWMZvPTh-IibzycuqtLeBOWTxpZEEzpmtLfA0X1mCpMeJfKGwbdgY6mYaLfrkDI6XmPq/s1600/girls_in_cars.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>
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As I walked by, the passenger literally leaned out of the car and looked straight at me. This caught my attention. She yelled with a smile, "You got any free samples?"<br />
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I thought about the short shorts and the damp shirt. I'm sure I got a smile on my face but I really was taken aback. It has been awhile since I have been ogled and cat called. And then, ... The jimmy johns guy pedaled past me on his bike. All dreams were dashed. Those damned delivery guys and those hungry, hungry girls.<br />
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I'll be back tomorrow, and the next day - just to make sure... Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com0tag:blogger.com,1999:blog-4053030335037533161.post-85054977434580905722015-02-18T16:34:00.003-06:002015-02-18T16:34:43.010-06:00Baton Rouge to New Orleans Relay Race - 2015<div class="MsoNormal">
This is a race along the Mississippi River levy from Baton
Rouge to New Orleans. I have run a
couple of races on the levy, in February, and they are always cold and
windy. The levy is raised (no-duh) and
has not shelter or wind block. The river acts as a wind corridor. I packed 5 changes of running gear including
3 long sleeved shirts for running at night.
I checked the forecast one last time and it indicated that the high,
during the day would be 70 degrees and the low would only be 48 degrees. I repacked and 86’d the long sleeved shirts.<o:p></o:p></div>
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There were 6 of us in a van.
Originally we had a driver but we overlooked the fact that the driver
was not over 25 years old – not permitted to drive the van. Oops.
It would work out for the best – with 6 in the van and all of our gear
it was already tight.<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVJGaX2PltSHwhuy1NxBoK3wXBD9bCh-dYRqDFSj7-AY-kv1mbdigmdZoWiQGslLDKY3_dMvY6OdfeNdhx5t3z0zJRoKh9WmjAwkoISlwbFge5LUKdIdaYzS4SVk0eZHh8HTlYdw4fUI6Q/s1600/boudin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVJGaX2PltSHwhuy1NxBoK3wXBD9bCh-dYRqDFSj7-AY-kv1mbdigmdZoWiQGslLDKY3_dMvY6OdfeNdhx5t3z0zJRoKh9WmjAwkoISlwbFge5LUKdIdaYzS4SVk0eZHh8HTlYdw4fUI6Q/s1600/boudin.jpg" height="180" width="320" /></a></div>
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FUELED BY BOUDIN</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJGJg0VbFkjPwsVtZm4MwCAt80SFcCabwYplHATK1Oi0meLtMfpwIUP8mg47_lgsQ57mLxNbWfk41HJ2ngsF6F1y0UuMCf553L9VQFvZH-ZFjq44NuBQApmWYzEate39rJwONQw0CoHVl7/s1600/pastime.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJGJg0VbFkjPwsVtZm4MwCAt80SFcCabwYplHATK1Oi0meLtMfpwIUP8mg47_lgsQ57mLxNbWfk41HJ2ngsF6F1y0UuMCf553L9VQFvZH-ZFjq44NuBQApmWYzEate39rJwONQw0CoHVl7/s1600/pastime.jpg" height="179" width="320" /></a></div>
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Race headquarters.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS_a6MHlvLzyHIfffq_GCiiNXj72SpopBlFUU3UTh4BdMv0YHOqFEcrZrH5cN2vFgxR824gwjcfjrtldmhRrOrPFDuTxQifhTY1khxVJ3rA0UstiATmBQe07LmQsjV8k-z-z5Gl7pg3XcY/s1600/ridicule01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS_a6MHlvLzyHIfffq_GCiiNXj72SpopBlFUU3UTh4BdMv0YHOqFEcrZrH5cN2vFgxR824gwjcfjrtldmhRrOrPFDuTxQifhTY1khxVJ3rA0UstiATmBQe07LmQsjV8k-z-z5Gl7pg3XcY/s1600/ridicule01.jpg" height="320" width="179" /></a></div>
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Some of the Krewe </div>
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(one of these guys would lose a couple of socks <i>and </i>gloves on the run - don't ask)</div>
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Charles started us out.
His strategy was to start out hard since we would surely fade as the night
came. Well, he went out hard and we each
followed suit. It was hot, while the
levy is flat it is also gravel – this made for a tough run. Miraculously, after about the first 20 or so
miles, when Jason brought the fifth leg home, we were first overall. We were elated and did not really know what
to think. This was a shot across the bow
of the younger faster teams.
Unfortunately, they responded in spades.
We gradually slipped back a couple of paces per 10 – 20 miles. Team fancy pants – a group of co-ed kids with
tie-dyed running tights grabbed a bunch of time from Keith’s second leg. We were now in third place.</div>
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The last bathroom I would see for 17+ hours.</div>
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Then the race got hard.
Day turned to humid night and in most legs we were all alone. On my third leg Charles was neck and neck
with Team Mercedes. He handed off to me
and I was 10 steps behind. I paced the
runner. Our van roared past me on the
river road below and ridicule was spewed from the open windows. They were incredulous, how I could be
behind. Breathing hard I eased up to the
runner and said that “yes, these were my friends”. He understood – he has giving more than he
had in hopes of not getting the wrath of his own team. I pushed passed him and put in a very
respectable effort – weight graded this may have been a new PR. I arrived a couple of minutes in front of the
disgraced runner to zero fan fair. Jason
had become the relay Sherpa – no one else was even getting out of the van at
this point. Half way done! That'll do pig.<o:p></o:p></div>
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We were passed by Team Mercedes in the next 10 miles or so
and were finally regulated to fourth overall.
We could not make up time on the front runners. We just had to maintain pace to stay in
fourth (we had all but wrapped up the masters division (40+)).<o:p></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1XlQD3yd5s3-DOTGs9Kv0MPW4ICQm2pI8IExiQY8K7vMNupDNSlybYdkuuRDPhy8vkiu8XNeOmHUi3rHC_uMoHLF610ue1TPDED2kaFTDfPZf0d_tgXJ9MoWcqgWpTN4FoM3beZVb-pts/s1600/mercedes-benz-sprinter-based-rv-reviewed-by-autoblog-65378_1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1XlQD3yd5s3-DOTGs9Kv0MPW4ICQm2pI8IExiQY8K7vMNupDNSlybYdkuuRDPhy8vkiu8XNeOmHUi3rHC_uMoHLF610ue1TPDED2kaFTDfPZf0d_tgXJ9MoWcqgWpTN4FoM3beZVb-pts/s1600/mercedes-benz-sprinter-based-rv-reviewed-by-autoblog-65378_1.jpg" height="212" width="320" /></a></div>
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We called them Team Mercedes because they had one of these.</div>
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Keith ended up taking an hour or two powernap and holistically
healed his broken body with sheer will and cold beer. His last two legs would be his fastest of the
night.<o:p></o:p></div>
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We were ahead of our predicted time by 20+ minutes but ended up giving about half of that back. We finished the
126.2 + miles in 17:10:48 with an average pace of 8:10 minutes per mile. We were 13 minutes behind 3<sup>rd</sup> and
about an hour from first overall.<o:p></o:p></div>
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If I had to pick one word to describe this race, the first
word in my mind is not fun. It was a
challenge and much harder than I thought it would be. We raced hard, every one of us for every leg. Once again, it was a challenge. It was satisfying to finish the race.<o:p></o:p></div>
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We made a good team. Thanks - Charles, Terry, Jason, Keith and Jim!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1iCu0DWCr0O8WWr6RmfDTTyd2fe5NLGKqze09rgiPLRB7G-6X_e-QHIZAd_kB6QlgeVWVKeKP2p5TuCBTLmdwr_jcthR5-_baieCJpLFOHolq4o9NQqnBZb67YSjMtJ25vDS_3sp8c9Tc/s1600/smells_are_free.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1iCu0DWCr0O8WWr6RmfDTTyd2fe5NLGKqze09rgiPLRB7G-6X_e-QHIZAd_kB6QlgeVWVKeKP2p5TuCBTLmdwr_jcthR5-_baieCJpLFOHolq4o9NQqnBZb67YSjMtJ25vDS_3sp8c9Tc/s1600/smells_are_free.jpg" height="179" width="320" /></a></div>
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This would prove telling. I caught a flight right after the race. Southwest has open seating.</div>
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No one sat next to me on either flight - go figure.</div>
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Good thing I had it covered!</div>
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Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com1tag:blogger.com,1999:blog-4053030335037533161.post-68913014019400622962013-11-14T10:00:00.000-06:002013-11-14T10:01:29.208-06:00Cycling shoes are dishwasher safe?<p>Once again I started to notice that the cycling shoes were getting funky. A couple of years ago I spent an afternoon defunkifing the shoes but this time it was late afternoon and I did not want to dig out the bucket (I briefly thought about putting them in the Jacuzzi tub).</p> <p>I had read that you could put the shoes in the dishwasher (when your better half was not around). </p> <p>I checked over my should and decided to try it out. I placed two pairs of shoes on the top rack. I set the dishwasher to the non-heat setting.</p> <p>I was disappointed with the results. They were cleaner but not super clean. I went ahead and got out the bucket and cleaned them the old fashioned way – you can read about it <a href="http://www.powermultisport.com/2010/07/bring-on-funk.html" target="_blank">here</a>.</p> <p>After the next cleaning (and drying) the shoes were oh so much better. The funk was gone!</p> <p align="center"><a href="http://lh4.ggpht.com/-fNKojLLVCeA/UoTwpg3xZFI/AAAAAAAAKdw/4t5Tjd1Jexs/s1600-h/P1020834%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="P1020834" border="0" alt="P1020834" src="http://lh6.ggpht.com/-XmXbBYYLb-c/UoTwqT3QE-I/AAAAAAAAKd0/94B5JuzgQGA/P1020834_thumb.jpg?imgmax=800" width="244" height="184"></a></p> <p align="center">Silver again!</p> <p align="center"><a href="http://lh6.ggpht.com/-Cm3qBCpBViA/UoTwq1RKBAI/AAAAAAAAKeA/aPLF3zJp3EA/s1600-h/P1020837%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="P1020837" border="0" alt="P1020837" src="http://lh5.ggpht.com/-XorGNiPH64Q/UoTwrXynLnI/AAAAAAAAKeE/scle5rnBGTQ/P1020837_thumb.jpg?imgmax=800" width="244" height="184"></a></p> <p align="center">Fresh!</p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com1tag:blogger.com,1999:blog-4053030335037533161.post-43235971138271891852013-10-30T07:00:00.000-05:002013-11-01T08:59:18.008-05:00Mighty Magnolia 2013 Race Report<p>As I mentioned previously, there were a lot of changes (<a href="http://www.powermultisport.com/2013/10/might-magnolia-2013training-and-prep.html" target="_blank">2013 training and prep</a>) since the last time I raced the Mighty Mag (<a href="http://www.powermultisport.com/2011/10/mighty-magnolia-2011-race-report.html" target="_blank">2011 Mighty Mag Race Report</a>).</p> <p>SWIM - </p> <p>Well, the equipment for the swim was the same and the starting lineup was similar. I started at number 16 towards the very front of the 350+ line. I had not been swimming much the past year but my times were close to where they have been in the past. Without many people in front of me I just cruised the swim. I was alone except for the 4 or 5 people that I passed. I gave them a wide berth and did my own thing. I ‘water jogged’ the swim 18 seconds faster than 2011 (2013 – 8:20 / 2011 – 8:38) and placed first in my age group, go figure. That being said I was 1:13 slower than the fastest swim of the day – that is a lot of time in a third of a mile swim.</p> <p>T1 - </p> <p>I ran out of the water as soon as I could stand. I unzipped my long john wetsuit and ran up the short rise to T1. I had some trouble getting the wetsuit off of my legs and sat down in transition and pulled the legs off. I felt like I gave back the 20 seconds I gained in my swim in T1. I was actually 5 seconds faster (2013 – 1:11 / 2011 1:16).</p> <p>BIKE - </p> <p>I made the decision to not race on my race bike due to lack of conditioning. I am a better cyclist this year. The course is tough with lots of rolling hills. I was out on my own for the entire ride passing only a couple of people that were ahead of me. I also got passed twice, I think. The bike was uneventful except that being in the aero bars and the slammed stem I was not able to produce the amount of power that I should have. There is a compromise between aero and power and by not practicing or adapting to the position I think I left a lot of time on the table. I finished the 16.5 mile bike 92 seconds faster than 2011 (2013 - 46:10 @ 21.4MPH / 2011 – 47:42 @ 20.8MPH).</p> <p align="center"><a href="http://lh3.ggpht.com/-jyz-UWLf-Bo/UnOzsxM08-I/AAAAAAAAKV8/S7sWC05xCGA/s1600-h/litespeed_C1%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="litespeed_C1" border="0" alt="litespeed_C1" src="http://lh4.ggpht.com/-s-IMfXD4fAg/UnOztSCHI8I/AAAAAAAAKWA/yDhK_L16FGc/litespeed_C1_thumb.jpg?imgmax=800" width="244" height="139"></a></p> <p align="center">Me on the bike testing the position.</p> <p>T2 - </p> <p>I grabbed my running visor and race belt and headed out. A volunteer noted that I had my swim goggles in my hand as well. I dropped the goggles prior to leaving the transition (a great volunteer put them back next to my bike – super cool). I was 5 seconds slower than 2011 (2013 – 53 / 2011 47).</p> <p>RUN - </p> <p>Running has been my strong suit. Not during this race. I blame a lack of bricks (1), low run mileage (15 – 20 miles a week) and being heavy (10 lbs). I remember running this in 2011 and while it hurt I was running well. I was charging through the few people ahead of me. This year I was over cooking the run and not moving as fast as I wanted. I had to back off and actually walk for 10 seconds around mile 1. Looking at my heart rate average (after the race) I really was working hard – I just wanted more. In 2011 I ran the ‘3 miles’ (it is a little short) in 19:01 (4th best overall for the day). This year I gave up a whopping 2:41 – almost a minute per mile (2013 – 21:42 @ 7:14/mile / 2011 19:01 @ 6:21/mile).</p> <p>I finished the race in 1:18:19 (57 seconds slower than 2011). However, I did legitimately win my age group (Sam was the only 40 – 44 male that was faster and he won the overall). </p> <p>In my age group I was 1st in the swim, 2nd in the bike (behind Lance) and 4th in the run.</p> <p>Not a bad overall showing but there is definitely room for improvement. I feel like this race was a high school test – sure I got a B but what if I would have studied?</p> <p align="center"><a href="http://lh3.ggpht.com/-oZQ9Y4RkaUk/UnAhDFV-KwI/AAAAAAAAKU0/chCIJcmU59I/s1600-h/mightyMag1%25255B2%25255D.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="mightyMag1" border="0" alt="mightyMag1" src="http://lh6.ggpht.com/-UZR4lJJsPfA/UnAhDv53OzI/AAAAAAAAKU4/RX5t-W3F-iU/mightyMag1_thumb.jpg?imgmax=800" width="244" height="244"></a></p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com3tag:blogger.com,1999:blog-4053030335037533161.post-49933934342910280142013-10-25T07:00:00.000-05:002013-10-25T07:09:26.361-05:00Mighty Magnolia 2013–Training and Prep<p align="center">Congrats on your come back – <a href="http://livingtrilife.blogspot.com/" target="_blank">Ginger – Living the Tri Life</a></p> <p align="center">Don’t call it a come back, I’ve been here for years – LL Cool J</p> <p align="left">Before the race, the last triathlon I did was the Mighty Magnolia (clears throat) 2011 and I did not do any running races since <a href="http://www.powermultisport.com/2012/03/2012-rock-n-roll-new-orleans-race.html" target="_blank">RnR NOLA 2012</a> (half PR). Well, there was a trail run that I ran in a banana suit last fall (<a href="http://www.powermultisport.com/2012/11/rattler-ramble-trail-run.html" target="_blank">Rattler Ramble</a>). It is not like I have been sitting on my duff – it is just I have not needed to toe the line. My bike volume has been the biggest ever (I have averaged 130+ miles per week since March), the run volume has been low to moderate but consistence and the swim – well, I got in the pool some before this race.</p> <p align="center"><a href="http://lh5.ggpht.com/-bTlWt9WGTxI/UmpRinaEhcI/AAAAAAAAKTA/_yQox4LoBik/s1600-h/MightMag2013_1%25255B2%25255D.jpg"><img title="MightMag2013_1" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="MightMag2013_1" src="http://lh3.ggpht.com/-5HTNtUNcRfw/UmpRjAKk_KI/AAAAAAAAKTI/PMqLo9ZI5hM/MightMag2013_1_thumb.jpg?imgmax=800" width="244" height="184"></a></p> <p align="center">Packet pick up the night before</p> <p align="left">I signed up for the Might Mag way back early in the spring. I made a commitment. I put down my money for accountability reasons (and the race is much cheaper the earlier you register). You also get to start earlier (time trail start based on when you register – I was number 16).</p> <p align="left">I ended up having a good race, not a great race but a good, solid race. I generally only sign up for races (triathlon, running or otherwise) when I can do my best. I like to push myself, test myself and reach for PR’s. I have a good track record of achieving these because I don’t race every weekend. I am not interested in doing a training race – training is training and racing is racing.</p> <p align="left">But this race would be different. I haven’t exactly been sitting on the couch the past year (remember, lots of biking) but I am at the very upper limit of my comfort zone in weight, which is defined as all of my clothes still fit me just fine but they might be a little snug. I’m not hitting the big and tall racks but I could stand to lose 10 pounds (and 15 to get to my absolute leanest). And when it comes to racing light is right – nowhere around that fact.</p> <p align="left">TRAINING AND PREP - </p> <p align="left">SWIM - </p> <p align="left">I often say that I am a proficient swimmer – I’ll get through the swim but I’m not going to win any races in the water. Looking it up (<a href="http://www.merriam-webster.com/dictionary/proficient" target="_blank">well advanced in an art, occupation, or branch of knowledge</a>), proficient that might be too strong of a word. I am more of a confident swimmer. I am a water jogger and like most triathletes the swim is just a way to get to the bike. I am not a line watcher and I would much rather being playing water basketball or water volleyball than swimming laps. I tallied my swim training sessions for the year the breakdown is nothing to brag about.</p> <div align="center"> <table cellspacing="0" cellpadding="2" width="250" align="center" border="1"> <tbody> <tr> <td valign="top" width="125">MAY</td> <td valign="top" width="125">4</td></tr> <tr> <td valign="top" width="125">JUNE</td> <td valign="top" width="125">2</td></tr> <tr> <td valign="top" width="125">JULY</td> <td valign="top" width="125">5</td></tr> <tr> <td valign="top" width="125">AUGUST</td> <td valign="top" width="125">7</td></tr> <tr> <td valign="top" width="125">SEPT</td> <td valign="top" width="125">7</td></tr> <tr> <td valign="top" width="125">OCT</td> <td valign="top" width="125">4</td></tr> <tr> <td valign="top" width="125">TOTAL</td> <td valign="top" width="125">29</td></tr></tbody></table></div> <div align="center"> </div> <div align="left">One of those (the weekend before the Mighty Mag) was actually an open water swim. I also wore the wetsuit for the first time on race day since the last time on race day (2 years). I tried it on the night before and hoped that it would fit (I did have to get some help from a big strong man to zip me up – thanks Chris).</div> <div align="left"> </div> <div align="left">BIKE - </div> <div align="left"> </div> <div align="left">I have been biking a lot this year – more than ever AND better than ever. I have travelled to 3 large group outings (century rides and the type) and I have been training with a lot more focus. I have embraced the training with intensity and concentrating on longer power efforts. This has meant that I have participated in fewer group rides. I have found that when I am in a group ride I am very rarely riding where I need to ride. Depending on the group, I am either coasting along in the draft or in fear of being dropped. A lot of my rides have been solo (early morning) and at my intensity level. Guess what? I am riding better than I ever have. </div> <div align="left"> </div> <div align="left">Last year I rode my race bike twice, for a spring time trial on the trace (<a href="http://www.powermultisport.com/2012/07/tt-2012-new-pr.html" target="_blank">I got a PR</a> - 30:21 @ 23.33 MPH (for 11.85 miles)) and for a fall (late summer) time trial on the trace (I got another PR and <a href="http://www.powermultisport.com/2012_09_16_archive.html" target="_blank">finally broke 30 minutes</a> – 29:46 @ 23.78 MPH (for 11.85 miles)). I did not ride my race bike at all this year – all miles were on my road bike (even a hilly Epley Road TT – road bike no aero bars – <a href="http://www.webscorer.com/race?raceid=10215" target="_blank">results</a>). I also got a new road bike in mid September (a <a href="http://www.litespeed.com/bike.asp?content=C1-2013" target="_blank">Litespeed C1</a> – I will tell you all about it in another blog post, promise). I brought my race bike and my new road bike out to the Mighty Mag race site the weekend before the race. I wanted to do some aero testing. I have a powertap power meter and with a careful consideration for details you can extract the difference in CDA (coefficient of drag) using the Chung method (<a href="http://anonymous.coward.free.fr/wattage/cda/indirect-cda.pdf" target="_blank">pdf</a> and <a href="http://www.cyclingpowerlab.com/CdAEstimation.aspx" target="_blank">calculator</a>). I used the same wheels and tires on my race bike and my road bike. I did a couple of test runs to establish a base line. After about 30 or 40 runs (8 combinations tested) I determined that my HED-3 wheel (with <a href="http://www.bikeradar.com/us/news/article/bontrager-race-x-lite-aero-tt-fastest-clincher-21063/" target="_blank">Bontrager Aero TT tire</a>) and my Rocket Air aero helmet is the fastest combination on both the road bike and the race bike. The race bike was a good deal faster than the road bike (riding in the drops). However, the race bike was very uncomfortable (soft tissue issues – in fact I wondered to myself how I could have ridden this bike in an IM – oh yeah, actually riding the bike more than once a year, that’s how). Even though the Mighty Mag is only 16.5 miles I decided to stick with the road bike (it was not as fast but pretty fast for a road bike). I then sent out the call to triathlete community to see if I could borrow a set of clip on aero bars. They responded, in fact Lance even brought me two pairs to my house. I slammed the stem on my road bike and bolted the bars into place. I only got a short shake down ride of about 10 minutes the morning before the race with the new set up.</div> <div align="left"> </div> <div align="center"> </div> <div align="center"><a href="http://lh6.ggpht.com/-LZgvLmTOaB4/UmpRkbhCVxI/AAAAAAAAKTQ/5LJQ9xPk8yU/s1600-h/MightMag2013_14%25255B2%25255D.jpg"><img title="MightMag2013_14" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="MightMag2013_14" src="http://lh6.ggpht.com/-Fmk2zRwPXms/UmpRlMqnO_I/AAAAAAAAKTY/HxUynEvUDH4/MightMag2013_14_thumb.jpg?imgmax=800" width="244" height="184"></a></div> <div align="center">Road bike in race trim</div> <div align="center"> </div> <div align="center"> </div> <div align="center"> </div> <div align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhskIfRaLM2iGZLotu361yDVUf7ix9XRRDpWHhEK0m4pILMwgQ2M8Wb9RZmdg-vZBQ_8-VYvkDkEnuED7_WAgii-HE4zL0RNbW8M_pa55lhZHEQK-pGhYqe2oEcrkLxbD0rsSuaf6pnXS8/s1600-h/MightMag2013_15%25255B2%25255D.jpg"><img title="MightMag2013_15" style="border-left-width: 0px; border-right-width: 0px; background-image: none; border-bottom-width: 0px; padding-top: 0px; padding-left: 0px; display: inline; padding-right: 0px; border-top-width: 0px" border="0" alt="MightMag2013_15" src="http://lh4.ggpht.com/-hWruvbxYGvo/UmpRm3eaRfI/AAAAAAAAKTk/dX-Bj8Wf0pk/MightMag2013_15_thumb.jpg?imgmax=800" width="244" height="184"></a></div> <div align="center">Slammed stem </div> <div align="left"> </div> <div align="left">RUN - </div> <div align="left"> </div> <div align="left">I went out to the race site two weeks before the race to ride the </div> <div align="left">course with some friends. After riding the course and a slow transition I ran most of the run course (skipped the little out and back sections). This was my first brick in two years (since the last time I did this race).</div> <div align="left"> </div> <div align="left">So that was my training and prep for the race – lots of things were not optimum - </div> <div align="left"> </div> <ol> <li> <div align="left">Very little swimming and zero practice in the wetsuit</div> <li> <div align="left">Changed everything on the bike (including the bike) </div> <li> <div align="left">Running mileage way down, weight up and zero bricks</div></li></ol> <hr> <p align="left">This started as a race report but ended up being a short training / prep / triathlon year in review. Stay tuned for the race report!</p> <div align="left"> </div> <div align="left"> </div> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com2tag:blogger.com,1999:blog-4053030335037533161.post-44354789754380681902013-05-18T07:00:00.000-05:002013-05-18T07:00:12.352-05:00Tour d'Oconee - Tame The Lion!<p align="center"><a href="http://lh5.ggpht.com/-4s5LkH7CSB8/UZappADmrOI/AAAAAAAAKAk/vX4B3kGCCAE/s1600-h/lion2.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="lion" border="0" alt="lion" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBmz5LbSWB2hDFHFkFLvXNspar8UQf_eA9ZcVCnqwE7W-wZF0_4hToDai5qDjx5On44PcwZXQiOsSVaT8e3gfyA1Nh6YKt89OM9AECb26tYudNSkfxfk7p9dL59nJ-karIdVxd4B3ycz8E/?imgmax=800" width="244" height="210"></a></p> <p align="center">The Lion</p> <p>We left in the pouring rain at 4AM from Hattiesburg. We were off to visit our friend whom had moved to Georgia. The forecast called for rain the entire weekend and during the entire 62 mile ride. </p> <p>The rain let up a few hours into the drive and by the time we had made it to Watkinsville the sun was out and the weather was perfect. We ate a quick lunch and went for a quick 20 mile tune up ride. After the ride we made our way to the <a href="http://terrapinbeer.com/" target="_blank">Terrapin Brewery</a>!</p> <p align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuK3GZxStlpYMRynYeZe9BrT7XVnOEwoAzq38VOYQj7agC6CPBewBhjcPCLmp1d50MCuHVUqEWP8alDAs2iOK41sDFtLaZgzMoCNmLnxTc02wwBELGtHnJHr0-a9F3ABrYuk8QEPFdilDu/s1600-h/terrapin01%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="terrapin01" border="0" alt="terrapin01" src="http://lh4.ggpht.com/-M6AnuFqOYgA/UZapq0-Cj7I/AAAAAAAAKA8/_wiF5QFgWGI/terrapin01_thumb.jpg?imgmax=800" width="244" height="184"></a></p> <p align="center">Brewery</p> <p align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiURnYLBWvMDffIw2QmKeobgg7Yk0eBlTiOxvchhHJi1UtKalfKb5YFXWqzPad0V7DpR4tQ9qBTxSD2Tbj7CnQ27zbdS6jqGhueqFK3vObOp_hOmniqbwLUNL9X-QkT0lGC4H_hFx8fn3Zb/s1600-h/terrapin02%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="terrapin02" border="0" alt="terrapin02" src="http://lh3.ggpht.com/-SLIjn-5Kgrk/UZapr-fhl6I/AAAAAAAAKBM/0PooFPxjmj0/terrapin02_thumb.jpg?imgmax=800" width="244" height="184"></a></p> <p align="center">Hopzilla</p> <p align="center"><a href="http://lh6.ggpht.com/-2EObNlxIgv0/UZapsrqZWlI/AAAAAAAAKBU/uXS6AzTTTQU/s1600-h/terrapin03%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; margin: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="terrapin03" border="0" alt="terrapin03" src="http://lh3.ggpht.com/-uLHuJAelPSc/UZapt5A5-FI/AAAAAAAAKBc/oBUUNBBn6g8/terrapin03_thumb.jpg?imgmax=800" width="244" height="184"></a></p> <p align="center">The crew</p> <p align="center"><a href="http://lh3.ggpht.com/-qq8HvaAvP_8/UZapuXD3G2I/AAAAAAAAKBk/pLV1t18QAhk/s1600-h/terrapin04%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="terrapin04" border="0" alt="terrapin04" src="http://lh3.ggpht.com/-yneJCaTT1PE/UZapu85x-4I/AAAAAAAAKBs/NMjpMwMsw40/terrapin04_thumb.jpg?imgmax=800" width="244" height="184"></a></p> <p align="center">Twins?</p> <hr> <p>This was a hilly area. Of course, everything is hilly when you live in Mississippi. </p> <p>Although this was just a ‘ride’ it took off at 27 MPH – and that is not an exaggeration. Our goal for the ride was to try and hang onto the front group as long as possible. I am the weakest of our little group but I am pretty good at dodging the wind (I <3 drafting!).</p> <p>But I was out of position, in the front middle section of the riders (not the racers). The group accelerated and took off quick. I was red lined from the first 10 seconds of the ride just trying to bridge the gap. It took me a couple of minutes but I was successful!</p> <p>Right after I was on the back of the front pack they made a hard right turn. The pace line was like a slinky I was off the back again. It took almost everything but I battled back to the tail end of the front pack. </p> <p>But too many matches had been burned too quickly. I was blown up, failing back and loosing ground rapidly. This was at mile 6. Bear in mind, that this was a 62 mile ride.</p> <p>I ascertained that I was in ‘no man’s land’ and there would be few riders around me of a while. I rode solo for a couple of miles – still working hard but not red lined at 27 MPH. </p> <p>A couple more guys popped off the front group and drifted back. I was able to regroup with 4 others. Later another joined our second tier group.</p> <p>Since we would be with each other for a while we introduced ourselves to each other. I was from MS, Bill was traveling from FL to New England, Chris, Johan (from Germany) and Jason were locals.</p> <p>We took turns at the front and made good time. While the front group made zero stops on the ride we decided to take on water at mile 30ish – I also need to pee like a race horse.</p> <p>This was a hilly, windy ride and as the miles <em>at intensity</em> racked up I could feel the fatigue. I was not alone.</p> <p>On a particularly long hill as Bill and I crowned the apex we looked back. Jason and Johan were near but Chris was not to be see.</p> <p>Bill asked aloud, “Where is Chris, the guy in yellow?” </p> <p>Johan replied in the best Arnold Schwarzenegger impersonation that I have ever heard, <strong>“He has capitulated!”</strong> I laughed out loud. That is the best term for dropping off of a bike ride!</p> <blockquote> <p>ca•pit•u•late (kəˈpɪtʃ əˌleɪt)<br><i>v.i. </i><b>-lat•ed, -lat•ing.</b></p> <p><b>1. </b><u>to surrender unconditionally</u> or on stipulated terms.</p> <p><b>2. </b><u>to give up resistance</u>; yield: to capitulate to someone's pleas.</p></blockquote> <p>Lance and Keith stayed with the lead group until mile 15, Sam until 40 and Raland the entire ride! Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com1tag:blogger.com,1999:blog-4053030335037533161.post-32603004045842564802013-03-27T10:38:00.001-05:002013-03-27T10:40:23.885-05:00Race Shape for Strava<p>I went for a run with Lea and John Mark on Tuesday. Last semester we ran a lot together but this year, do to scheduling conflicts and injuries, we rarely got together – just to make it clear, I’m still running most everyday at lunch.</p> <p>But Tuesday we headed out on the trace for a comfortable, conversational run. As we headed out, John Mark mentioned that he had created a new running Strava segment on the trace – his nemesis hill. To be fair, it really is not much of a hill but – it is a hill. He baited us. He told me that I had the KOM and Lea was just behind me. As we approached the start line I could not help it. I started to pick up the pace. We only knew that the end was at the 7th street tunnel. I took off, slowly. Lea could not help but follow. It just happens, you can’t help it – you have to take up the challenge. Once I heard Lea behind me I picked up the pace. The segment is only 0.6 miles @ 0.7% grade. But at full speed it was a very hard effort.</p> <p>Since Lea entered the segment just after me I knew that I had to ‘beat’ him by a few feet. I was running hard and fighting gravity as best as I could. He was just behind me. I wanted to put a surge or two in but I was unable to attack. The segment ended up in an all out sprint and I finished a few feet ahead of Lea. </p> <p>Neither one of us had clicked off a lap or anything, we just ran. I uploaded my run gps file after lunch. It was a hard effort but I had to wait for Lea to upload his file. He texted me a short time later. I had ended up beating him by 1 second! I told him that since this was a new segment that we would be lucky to hold in the top 5.</p> <p>Upon closer examination, it was noticed that the segment did not really end until the other side of the tunnel. Lea and I had walked this portion so even though we had the top 2 spots it was about 30 seconds slow.</p> <p>John Mark later edited the segment to make it end before the tunnel – which I agree with – but, it stole my KOM by 2 seconds.</p> <p align="center"><a href="http://lh3.ggpht.com/-dafwlTamHvk/UVMSixtcftI/AAAAAAAAJ8M/KJlnsziZZ9U/s1600-h/nem01%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="nem01" border="0" alt="nem01" src="http://lh6.ggpht.com/-170vR210Up4/UVMSjJValyI/AAAAAAAAJ8U/fDEz7OdbjlQ/nem01_thumb.jpg?imgmax=800" width="244" height="181"></a></p> <p align="left">I put the segment into <a href="http://raceshape.com">http://raceshape.com</a>. This site lets you look at the segments in closer detail. It shows how a gap changes between two athletes. The flat purple line in the graph is my pace on the segment. The blue line is Lea. Notice that at various points he was ahead (above the purple line) and behind (below the purple line). In the last 5 hundredths of a mile Lea put in a surge and went from 1 second behind to 2 seconds in front. That is how you steal a KOM. Now I just need to drive out to the segment. Put my bike on the trainer. Warm-up for 30 minutes. Then do an all out 0.6 mile effort collapsing upon myself to take back this KOM.</p> <p align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhGFNj5rPhZu5IPhAVJS8a27pnHIPWXdiiM5jwf8I9QS5idtnkjRPJlHOPk2rWjnbeBOt-kqVoXPqSnNTXYUelH9IUo_E2H78-1ZDDMq8uWKukUO2wLa3UpYnqG2YO5ft9L-Wa4ieCY2v1/s1600-h/nem02%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="nem02" border="0" alt="nem02" src="http://lh4.ggpht.com/--qWaoegjZjw/UVMSj60lgaI/AAAAAAAAJ8k/Tcgr_NXDJSg/nem02_thumb.jpg?imgmax=800" width="244" height="168"></a></p> <p align="left">See for yourself <a href="http://raceshape.com/strava-segments/3685188?kom=1&rides=792391377" target="_blank">here</a> (this view shows Lea as the purple and me as the blue – I did not slow down at the end, Lea just sped up). </p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com0tag:blogger.com,1999:blog-4053030335037533161.post-32915386065809264972012-11-28T07:00:00.000-06:002012-11-28T07:00:15.212-06:00Rattler Ramble Trail Run<p>It’s been a long time… <p>At the end of October I was asked to help time a trail run near my house. Actually I was asked to time the race two days before the event. I scrambled some pacer friends, procured the club’s clock and decided to race the event. I hoped to finish high enough in the rankings to that I could race and time. <p align="center"><a href="http://lh4.ggpht.com/-MkF9Jdycl1M/ULUtl6C7xiI/AAAAAAAAH-I/O5jCy5u6JKc/s1600-h/RattlerRambleBanana%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="RattlerRambleBanana" border="0" alt="RattlerRambleBanana" src="http://lh4.ggpht.com/--PeO90UmsQ8/ULUtmQJVcLI/AAAAAAAAH-Q/02hqUSK1gWo/RattlerRambleBanana_thumb.jpg?imgmax=800" width="184" height="244"></a> <p>Since the race was just before Halloween I donned the banana suit. I figured that this would give me a pretty good excuse if some of the fast guys showed up for the race. I could always say that I was in a banana suit – what do you expect. <p>It was a brisk morning, I say brisk but it was really about 50 degrees outside. It was kind of cold standing around but definitely hot while running. I wore an extra-long sleeved shirt while we were milling about before the start of the race. I did get to use all of the banana puns (peel off the extra layers, timing splits, etc.). Funny stuff! <p>The race started on a slight downhill on a dirt road. I was running fast and wanted to stay at the front. However, there was a girl in front of me. She was running smoking fast down this dirt road. I glanced at my GPS watch and we were in the high 5’s (very high 5’s – like 5:55, but high 5’s none the less). I was not going to put in a pass – this was too fast for me. I fell in behind the girl and stayed about 10 feet back. I was going to stick to the pace as long as possible. Flashing through my mind was a race that had taken place the previous week where a girl won the overall with an 18 high something 5K. I was thinking that if this was that girl then I would have to let her go. Once again, the pace was too fast for me. <p>I looked at the watch again, we were already a half mile into the race but she was not slowing down. I stayed with her and thought negative thoughts. Something would have to give and soon. <p>We rounded a corner and saw a long gradual rise before us. Finally, the girl slowed down. She huffed and grunted that she had gone out too fast. I thought – no doubt! I was thankful for the reprieve. <p>I settled into a very hard but sustainable pace. The route was technical and had many switch backs. I was able to glimpse the second place runner. I did not want to get into a sprint on these trails. I kept the pace up sufficiently enough to take the win. <p>Not my fastest run by far but it was my best race in a banana suit! Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com1tag:blogger.com,1999:blog-4053030335037533161.post-29211546775437155452012-09-18T07:00:00.000-05:002012-09-18T07:00:01.060-05:00TT 2012, sub-30 and a new PR<p>Okay, it has been about a month since the second TT. If you remember, I did PR the first one with a 30:21 @ 23.33 MPH (for 11.85 miles). I was also the first person about 30 minutes and the first person beaten by Donna (fast girl from the coast).</p> <p>This time I arrived at the starting line on time. We would line up in reverse order from our previous time (slowest to fastest). As we were lining up I knew Donna would be right behind me. I also knew that she was 26 seconds faster than me from the previous TT. We stagger the start every 30 seconds. I knew that she would be on my tail.</p> <p>I had a strategy. I was going to use the Virtual Racer on my Garmin watch. I have used the Virtual Partner (I call it my Virtual Nemeses) many times in running racers. The Virtual Partner will run even splits. This is great on a flat course but he will not slow down up hills. It is simply an even pace. However, since I had PR’d the TT and recorded the event with my Garmin I was able to load the event as a course. I could now race against myself! It will be in ‘real time’ and not just an even split.</p> <p>I started out on the ride at a measured pace. Quickly the nemesis got the jump on me. What? I struggle to even keep pace. But I remained calm and waited for my legs to come back. It was a hard effort but I was maintaining my previous speed. I had done some quick math and I ‘needed’ to gain 20+ seconds from the previous ride. I rounded up to 24 seconds (2 seconds a mile). At the turn around I was not even close. I was maybe a second or 2 faster – still a PR but not where I wanted to be.</p> <p>On that back section I pushed hard and just on the edge. I started to gain some time. The only numbers displayed on my Garmin was the amount of time ahead (or behind). I was not looking at speed or heart rate or anything. The seconds ahead started to slowly increase. </p> <p>When I crossed the line I had given everything and I knew that I have achieved victory. I had been chasing the sub-30 TT for a couple of years. The bike set up was exactly the same. In fact, all equipment was exactly the same. This meant that I was truly faster than previous attempts (or at least I paced better).</p> <p>I finished this TT with a new PR with a 29:46 @23.78 MPH. Donna still beat me (she was 17 seconds faster).</p> <p>So, for year to year results, I cut down my TT time from 30:32 to 29:46 (46 seconds and 0.6 MPH faster).</p> <p>Second TT results can be found <a href="http://hubcitycyclist.blogspot.com/2012/08/august-tt08112012.html" target="_blank">here</a>.</p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com2tag:blogger.com,1999:blog-4053030335037533161.post-21880959308186774622012-07-30T15:00:00.000-05:002012-07-30T15:00:02.440-05:00TT 2012, new PR!<p>The first TT of the summer took place last Saturday. Sure, I have ridden the TT course dozens of times this summer but they have usually been some combination of 30 minute repeats or combined with bricks. Also, Saturday was the first time that I brought out the race bike.</p> <p>The race bike has been mothballed since October (the Mighty Magnolia). My cycling mileage is constant year over year but all mileage has been on the road bike.</p> <p>Friday night I put my race wheels on the race bike. The bike had been hung up with no wheels on it at all. I puffed the tires up on the HED 3’s. The bike still had the race number on from last year. </p> <p>I was not sure if I would be able to maintain an aero position for the TT. 30 minutes and change is a long time in a foreign position.</p> <p>I had read the emails and set the alarm. I got up early for the 7:00AM start – I rolled out of bed and down the street at about 6:40AM. This would give me a few minutes to try the aero position and do a brief warm up. I thought a few all out efforts (I call them striders in running). I coasted down the hill and saw Raland, Butch and Matt. They said I could have a go if I wanted to. I’m sure I looked confused.</p> <p>I got the time wrong. The TT started at 6:30AM. All of the riders were already on the course. I stammered and said give me a minute. I road towards Jackson Station for about 15 seconds and turned around.</p> <p>I pulled up to the starting line. I was offered a standing start (they would hold the bike while I was clipped in. I declined. I just clipped 1 pedal in and asked them to tell me when to go. They counted me down and I took off. I immediately lost a second or two fumbling with clipping in.</p> <p>I have been riding with a power meter since October of last year. I race wheels do not have a power tap. This ride would be like all of my other time trials, by heart rate.</p> <p>I started hard (but not too hard) and tried to keep everything at a slow boil. Since I started about 10 minutes after everyone, the trace in my direction was empty. At the turn around I think I was about 3 miles behind the last rider. There were no carrots dangling in front of me and no one behind chasing. I am not saying that would have made a difference, but I can be quite competitive.</p> <p align="center"><a href="http://lh5.ggpht.com/-P7obHeb18LE/UBa02x2HxiI/AAAAAAAAHp4/ggAcSV0KU7E/s1600-h/TT_PR_Chart%25255B2%25255D.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="TT_PR_Chart" border="0" alt="TT_PR_Chart" src="http://lh6.ggpht.com/--Sv8PWtl0kk/UBa03S3u0RI/AAAAAAAAHqA/s356UaN9hfA/TT_PR_Chart_thumb.jpg?imgmax=800" width="244" height="104"></a></p> <p align="center">This July (2012) compared to last May (2011) – disregard the calories.</p> <p align="left">I was 11 seconds faster (from 30:32 to 30:21). This is a new PR for me! The only think to note is that last year my heart rate average was 176 (MAX 187) and this year it was 172 (MAX 184). Pretty close but … but I might have a touch more in the tank. By a touch, I mean I really want 21 seconds!!!</p> <p align="left">I had planned on riding with the Roadie’s (Butch, Raland, Matt, etc.) after the TT. I met them at 8AM at Jackson Station. We went off and a sedate, relatively easy pace. My legs were aching. I knew that I would not be able to hang once the pace picked. I turned tail and tail and decided to ride my own ride. I rode an easy 25 miles. Sometimes I actually surprise myself! It was a very good decision! </p> <p align="left">Full results can be found at: <a href="http://hubcitycyclist.blogspot.com/2012/07/july-tt-2012.html" target="_blank">http://hubcitycyclist.blogspot.com/2012/07/july-tt-2012.html</a> .</p> <p align="left">My last years TT report can be found at: <a href="http://www.powermultisport.com/2011/05/time-trialing-in-mornings.html" target="_blank">http://www.powermultisport.com/2011/05/time-trialing-in-mornings.html</a></p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com2tag:blogger.com,1999:blog-4053030335037533161.post-17731743715114752042012-07-18T07:00:00.000-05:002012-07-18T07:00:19.372-05:00McMillan Running Calculator–UPDATED<p>I have used and written about the <a href="http://www.mcmillanrunning.com/index.php/calcUsage/calculate" target="_blank">McMillan Running Calculator</a> several times. A quick <a href="https://www.google.com/#hl=en&output=search&sclient=psy-ab&q=mcmillan+site:powermultisport.com&oq=mcmillan+site:powermultisport.com&gs_l=hp.3...1705.10337.0.10503.39.32.3.4.4.0.129.1653.27j3.30.0...0.0...1c.tIAymimzXkA&pbx=1&bav=on.2,or.r_gc.r_pw.r_cp.r_qf.,cf.osb&fp=d6725f746f57f9b6&biw=1280&bih=939" target="_blank">Google search</a> of my posts mentioning McMillan returns 13.. In my experience, for stand alone foot race predictions it has been spot on. Now it has been updated with the following:</p> <blockquote> <p>You asked and we listened. High school coaches wanted the 1600 and 3200 meter races added to the Calculator so in the most recent update, we've added them. Cross country runners and coaches wanted 6K and 12K added so we've added those as well. Military, police, fire and other emergency personnel asked for the 1.5 mile distance that they often have to use as a performance test and ultra runners wanted the 50K, 50 Miles, 100K and 100 Miles so we added them as well (though ultra runs are very hard to predict due to the variation in terrain and environmental conditions). <p><a href="http://r20.rs6.net/tn.jsp?e=001z2SddiD_Ws4ZUBT1sMR1IdOz4VrKAQagOjYtka2MGgWNxbBK5KlC_ofSQySFWBOeUmzs5Rg_JTYS9FDvpaPdFzpgBBy9iwOvK4sqadal9R07CnQmlMhOtN4PodIbJmTyFgHY_edQkMthJuvoMHf7KQxwMZDZ5jrjFvZ97_EGzIE="><img style="display: block; float: none; margin-left: auto; margin-right: auto" border="0" hspace="5" alt="calc paces" vspace="5" src="http://ih.constantcontact.com/fs013/1102789714345/img/29.jpg" width="250" height="292"></a> <p>You'll also notice that we've widened the Recovery Run, Long Run and Easy Run pace ranges. We found that runners who wear speed/distance monitors were forcing themselves to jump right into the pace ranges whereas those who ran more by effort eased into the paces. So, we widened the range to better match what runners should do - start easy and gradually pick up the pace. Research and practical experience also taught us that while runners at the front of the pack did their easy runs slower than marathon pace, runners at the middle and back of the pack needed to spend more time at around marathon pace (or even slightly faster) so some runners will notice that their Endurance Workout paces should be a little faster. </p></blockquote> <p align="left">Does the Calculator work for you? Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com0tag:blogger.com,1999:blog-4053030335037533161.post-12567661807399698712012-07-14T06:00:00.000-05:002012-07-14T06:00:04.694-05:00Garmin Triathlete Video<p>I am not the guy in blue.</p> <p> </p> <p><iframe height="281" src="http://player.vimeo.com/video/43806087" frameborder="0" width="500" allowfullscreen mozallowfullscreen webkitallowfullscreen></iframe> </p> <p><a href="http://vimeo.com/43806087">Garmin Presents - The Triathlete: A Day in the Life - New</a> from <a href="http://vimeo.com/user9748219">Garmin EMEA</a> on <a href="http://vimeo.com">Vimeo</a>.</p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com1tag:blogger.com,1999:blog-4053030335037533161.post-55318287219560880942012-07-10T09:37:00.000-05:002012-07-10T09:38:15.164-05:00RoadID plus Google Voice<p>I have been wearing a <a href="http://www.roadid.com" target="_blank">Road ID</a> for a couple of years. While I have not had a serious accident I have had accidents. Just last year I crashed on the bike, split my helmet and cracked my collar bone. Immediately after the crash I was a bit confused. I was with friends and I was able to orient myself quickly. But what if I was unconscious? These are my cycling buddies. I know them very well. We have ridden thousands of miles together. But you know what? I don’t know any of their emergency contact information. This is where the <a href="http://www.roadid.com" target="_blank">Road ID</a> is very helpful. Almost all of us wear them. <p align="center"><a href="http://lh4.ggpht.com/-UUlrXFI7fRo/T_sFWnfSeUI/AAAAAAAAHos/u5DTw_cE19M/s1600-h/RoadID_compare01%25255B2%25255D.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="RoadID_compare01" border="0" alt="RoadID_compare01" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiW8SCeNP327mw20NFY8lG0iDucNBmKVJKbv5ar0Yfx3XdK5gZtfMgZvg6NM0oiogj6yVdJhh2RN3Wu4s8oU0sJ4HQgOcsag2fWng5r_U3HtOAqMMys-7BSZnwZg-6bA0b4bZiYie_fpdv/?imgmax=800" width="244" height="148"></a> <p>But this year, my emergency contact number changed. I needed to update my information. <a href="http://www.roadid.com" target="_blank">Road ID</a> does offer an interactive version of their bracelet. You can keep your emergency information up on their servers. The first responder just has to call the toll free number to get your information. For me, that is an extra step and there is a reoccurring fee after the first year. <p align="center"><a href="http://lh5.ggpht.com/-41iEEc8YQsQ/T_sFXUkgeHI/AAAAAAAAHo8/4HYPHfMIh20/s1600-h/RoadID_compare02%25255B2%25255D.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="RoadID_compare02" border="0" alt="RoadID_compare02" src="http://lh6.ggpht.com/-qEs8eJjGvy4/T_sFX1-P1iI/AAAAAAAAHpE/_bCsh5SsP2E/RoadID_compare02_thumb.jpg?imgmax=800" width="244" height="148"></a> <p>But I still needed a new bracelet. But this time I was smart. I used a <a href="https://www.google.com/voice/" target="_blank">Google voice</a> permanent phone number. This is a free service from Google that provides a phone number that you can keep forever AND define what numbers it forwards to! Most people use them so that one number can be dialed and all of your phones ring. You can have your office, home, cell phone, etc. all ring at once. You can alter which phones ring and what times of the day they ring. You can even have different callers forwarded to different numbers. You can alter these preferences at any time. I have a Google voice number for my coaching business. It will ring my cell phone most of the time but you will get voice mail after hours. <p>So this time I was smart and I got a <a href="https://www.google.com/voice/" target="_blank">Google voice</a> number for my emergency contact number. This number will stay with me forever and I can have it forwarded to any number that I want. On top of that I can have it forward to multiple numbers at the same time. This way someone that cares for me will always be able to respond to an accident. <p align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2v8Tun-3yk1CZAdw_HDTRllZbhyphenhyphenAModPVrnMjHfAglo0Wf0gM9m2aHiMqXhUOvOM1-lMQvSixvzAP2FXfaMCJH2e_QBoxhjVMNZ8XPMdqYdq3wCcrTzdCGx8aH-RzVgdOsVKI5lJNxQNM/s1600-h/roadid%25255B2%25255D.gif"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="roadid" border="0" alt="roadid" src="http://lh3.ggpht.com/-mLb95ufedYo/T_sFYqo9OwI/AAAAAAAAHpU/7ixpQe4SKbU/roadid_thumb.gif?imgmax=800" width="244" height="184"></a> <p align="center">My RoadID – Shut Up Legs! <p>On top of that, I can change the number for when I travel. When I am visiting my father in Texas I can go on a bike ride and have his cell phone ring. There is not much help that someone in Mississippi can provide. So I simply change the forwarding number to my father’s when I am visiting. <p>I believe in having emergency contact information on my body and now that information is more versatile and permanent. I hope no one needs to call my loved ones on my behalf but now they should always be able to get ahold of someone. Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com4tag:blogger.com,1999:blog-4053030335037533161.post-62051529337680784052012-06-13T09:06:00.000-05:002012-06-13T09:06:42.945-05:00Bike Crash – What’s in your medicine cabinet? – REPOST FEB 2011I have two friends that have crashed in the last couple of weeks. I wrote this post last year when I took a spill out on the trace. <br />
<hr />
No one likes to talk about crashing on the bike. It happens. You need to be prepared. When you are hurt and limping around you don’t want to have to go to the store and find the stuff you need.<br />
I have been wanting to write about what to have on hand but you just don’t do that without being prompted. Someone, somewhere would crash and I would be blamed for the bad mojo.<br />
First, if you are hurt beyond superficial cuts, scraps, bumps or bruises please seek medical attention. Play it smart.<br />
You have that horrible sound of metal and carbon hitting the pavement stuck in your head. You just had a tumble on the bike and you have some bumps and bruises and probably some road rash.<br />
Okay, lets take a look in the medicine cabinet:<br />
<a href="http://www.blogger.com/blogger.g?blogID=4053030335037533161" name="more"></a><br />
1. <a href="http://arniebakercycling.com/pubs/Free/Road%20Rash%20ABC.pdf">Road Rash – Abrasion (How to treat)</a> - The first thing that you need to do is print out this pdf. Next read it. Put it in you medicine cabinet. Do it right now, I’ll wait. There, you are already more prepared than before. I feel better.<br />
2. Acetaminophen / Ibuprofen (Tylenol, Advil) - You probably have this on hand. It is a pain reliever / fever reducer. You do not want to use aspirin in this case because of the blood thinning qualities. Take only the recommended doses. <br />
<a href="http://lh6.ggpht.com/_tyHtDAqu958/TWQ_OXgs5uI/AAAAAAAACfc/3LogUYgj14Q/s1600-h/crash_2011_14%5B2%5D.jpg"><img alt="" border="0" height="184" src="http://lh3.ggpht.com/_tyHtDAqu958/TWQ_PB7a8bI/AAAAAAAACfg/oZcOw-JBsvg/crash_2011_14_thumb.jpg?imgmax=800" style="display: block; float: none; margin-left: auto; margin-right: auto;" title="" width="244" /></a> <br />
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generic acetaminophen </div>
3. Pain-relief cream (aspercreme) – You rub this into the bumps and bruises. It will take away the pain. Even better if you know a PT and can get the acetaminophen pain relief cream (prescription). DO NOT RUB THIS INTO ROAD RASH! <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVkfV1P53LBLzuZ-Pj_IViwXYmT0d2wpP0Ba0WtMBy7lEDeO6rszumqaZgAskppqYhVfERO2iP5-Drk4e6d_CrX3eDLCe2Wn2PNfGEWizmwc8buwevXQMk2ENcl3zRInecmoyVWF9fYsNQ/s1600-h/crash_2011_1%5B2%5D.jpg"><img alt="" border="0" height="184" src="http://lh4.ggpht.com/_tyHtDAqu958/TWQ_PmX1XvI/AAAAAAAACfo/LqHPxAhgcac/crash_2011_1_thumb.jpg?imgmax=800" title="" width="244" /></a></div>
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generic aspercreme </div>
4. Topical Antibiotics (Neosporin) – After cleaning the wounds and abrading rash you want to goop up the area liberally with the antibiotic cream. And I do mean liberally. <br />
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<a href="http://lh5.ggpht.com/_tyHtDAqu958/TWQ_P_xtgmI/AAAAAAAACfs/tb65OEe9Qog/s1600-h/neosporin%5B2%5D.jpg"><img alt="neosporin" border="0" height="244" src="http://lh3.ggpht.com/_tyHtDAqu958/TWQ_QSbNxOI/AAAAAAAACfw/SV370qmxttw/neosporin_thumb.jpg?imgmax=800" title="neosporin" width="244" /></a></div>
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topical antibiotic ointment </div>
5. 2nd Skin type breathable Gauze (<a href="http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26redirect%3Dtrue%26ref_%3Da9_sc_1%26keywords%3Dduoderm%26qid%3D1298413538%26rh%3Di%253Ahpc%252Ck%253Aduoderm&tag=powermultispo-20&linkCode=ur2&camp=1789&creative=390957">Adaptic</a>, <a href="http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26redirect%3Dtrue%26ref_%3Da9_sc_1%26keywords%3Dduoderm%26qid%3D1298413538%26rh%3Di%253Ahpc%252Ck%253Aduoderm&tag=powermultispo-20&linkCode=ur2&camp=1789&creative=390957">duoderm</a>, <a href="http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26redirect%3Dtrue%26ref_%3Da9_sc_1%26keywords%3Dduoderm%26qid%3D1298413538%26rh%3Di%253Ahpc%252Ck%253Aduoderm&tag=powermultispo-20&linkCode=ur2&camp=1789&creative=390957">tegaderm</a>) – This is a breathable gauze to drape over your road rash. Buy this stuff online. It is much cheaper online and you don’t want to be wandering around a CVS late on a Sunday night. It can be very difficult to find locally. I got lucky a while back and found several boxes of the following on clearance. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD5UrviKP_VoLbdM_s75-Advpk4AwdgCCpk7YzeACP91p5VRIzYjaDoCGpgyCUT0SsFDADIMIfqE6QGDpp5sxI6_mdqzT187xVT4qWpUjJN6Qoh3bCUPihs9E2GfYOUQP4Wb0nhtifGnN2/s1600-h/crash_2011_8%5B2%5D.jpg"><img alt="" border="0" height="184" src="http://lh4.ggpht.com/_tyHtDAqu958/TWQ_RFsL3NI/AAAAAAAACf4/tzwohffPIxU/crash_2011_8_thumb.jpg?imgmax=800" title="" width="244" /></a></div>
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2nd Skin type breathable gauze. </div>
6. Ice packs – This will help with the swelling. You can use anything that you want – frozen peas, plastic ice bags, etc. I found the following a few years back. I bought 4 sheets. That way I can have two in the freezer while I have two on my body. They thaw pretty quick so I rotate often. These ice sheets will conform to just about any body part. <br />
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<a href="http://lh3.ggpht.com/_tyHtDAqu958/TWQ_RZzVM6I/AAAAAAAACf8/n85DXH97P6Y/s1600-h/crash_2011_10%5B2%5D.jpg"><img alt="" border="0" height="184" src="http://lh5.ggpht.com/_tyHtDAqu958/TWQ_RjOefOI/AAAAAAAACgA/s942V_nEhkk/crash_2011_10_thumb.jpg?imgmax=800" title="" width="244" /></a></div>
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ice sheets </div>
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<a href="http://lh6.ggpht.com/_tyHtDAqu958/TWQ_R5oKqDI/AAAAAAAACgE/GrhTkbQdTvw/s1600-h/crash_2011_11%5B2%5D.jpg"><img alt="" border="0" height="184" src="http://lh3.ggpht.com/_tyHtDAqu958/TWQ_SGt2ElI/AAAAAAAACgI/8PgzO-zTRVg/crash_2011_11_thumb.jpg?imgmax=800" title="" width="244" /></a></div>
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ice sheets – close up </div>
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<a href="http://lh4.ggpht.com/_tyHtDAqu958/TWQ_Sv1ZDAI/AAAAAAAACgM/XYIRNKf3wS0/s1600-h/DSCN1348%5B3%5D.jpg"><img alt="DSCN1348" border="0" height="184" src="http://lh5.ggpht.com/_tyHtDAqu958/TWQ_Sq8iTpI/AAAAAAAACgQ/_tVRWn0FZQE/DSCN1348_thumb.jpg?imgmax=800" title="DSCN1348" width="244" /></a></div>
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Me with ice sheet on shoulder </div>
7. New helmet – Even if the helmet looks brand new, YOU MUST REPLACE IT. They are designed to take one impact, that’s it, nothing more. My most recent crash sent me head first into the pavement. I had a palm sized red area on my forehead and the top of my head. The helmet spread the impact over a wide area and saved my noggin. I have no doubt that I would have received some form of brain trauma if I had not been wearing a helmet (and wearing said helmet correctly but that is for another post). <br />
I am an opportunist. I buy things when they are on sale and don’t necessary wait until I need them. I found this helmet a couple of months ago for a very good deal (with coupon and free shipping). I have kept the new helmet in a dark closet since I got it – they do have a shelf life. However, I am glad I have the helmet on hand. I will not ride my bike without one. I have cracked two helmets in the past 4 years. Better to crack a helmet than my head. <br />
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<a href="http://lh5.ggpht.com/_tyHtDAqu958/TWQ_TE9sdqI/AAAAAAAACgU/RVCUzyFDxG4/s1600-h/crash_2011_9%5B2%5D.jpg"><img alt="" border="0" height="184" src="http://lh4.ggpht.com/_tyHtDAqu958/TWQ_Td2mLtI/AAAAAAAACgY/-Yj3liqyQXo/crash_2011_9_thumb.jpg?imgmax=800" title="" width="244" /></a></div>
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helmet new in box ready to go </div>
<strong>Bike crashes happen. Be prepared. Stock the medicine cabinet today.</strong>Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com0tag:blogger.com,1999:blog-4053030335037533161.post-70341684306430818392012-05-04T07:30:00.000-05:002012-05-04T07:30:03.321-05:00Summer Hydration<p>The weather has turned warm here in Southern Mississippi. By warm I mean 90 degrees already. With spring racing coming up quick, including the Gulf Coast Half Ironman next weekend, it is time to start thinking about hydration. <p>This is a tough time to race since we have not had enough hot weather to be acclimated and we are asking our bodies to perform at race intensities. This is a tough combination, indeed. <p>However, downing countless glasses of water the day before a race will just cause you to stay up all night using the bathroom. It is necessary to start ‘hydro loading’ several days before, if not at all times. <p align="center"><a href="http://lh3.ggpht.com/-KN1r1uRoL54/T6L-zeRroGI/AAAAAAAAGCY/CH-t7uANbvk/s1600-h/sports-drinks%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="sports-drinks" border="0" alt="sports-drinks" src="http://lh3.ggpht.com/-RDCuJSWFlYc/T6L-zr4iO_I/AAAAAAAAGCg/3wT8_L8_P2A/sports-drinks_thumb.jpg?imgmax=800" width="244" height="89"></a> <p>Hydration tips – <p>Purchase a case of a calorie free sports drink (or mix your own with cool aid and a dash of sea salt). The sodium will allow your body to retain the extra water so it does not just flow through you. I like to dilute the calorie free sports drink about 50 / 50 with water. That is easy to do by drinking the first half and then refilling with tap water. Then, keep this container by your side. Take it with you in the car; keep it on your desk, on the end table in the living room – everywhere. Then just start drinking. Most of the time if you have the container near by you will consume enough. <p>However, if you notice that the container is still full at the top of each hour then drink 6 – 10 ounces. It is better to drink smaller amounts throughout the day than gulping an entire container all at once. This will give you a little over a gallon of fluids throughout the day. Stopping drink 2 – 3 hours prior to bed time. <p>You can monitor your hydration by the color of your urine. If it is completely clear you may be drinking a tad too much. A very slight yellow color is normal. Anything darker would indicate that you need to drink more fluids. <p>A word about hyponatremia – <p>Hyponatremia is low blood sodium, which can occur when endurance athletes including long distance walkers and runners lose sodium through sweat and are unable to replace it. They may further dilute their blood sodium by continuing to drink large amounts of water and losing further sodium through urination. <p>This condition is more pronounced in longer events (more time to drink) and in smaller individuals (it takes less fluid to offset their sodium concentration). Drinking sodium containing fluids and eating salty foods should ensure that your sodium levels remain at safe levels. Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com1tag:blogger.com,1999:blog-4053030335037533161.post-53962239630435558202012-04-13T07:00:00.000-05:002012-04-13T07:00:17.871-05:00Horse and Deer Flies on the attack-RE-REPOST<p>This was originally posted June 2010 and reposted April 2011. The information is still valid. <hr> <p>Horse and deer flies are now patrolling the trace. They have staked out several areas between stations and are laying in wait. They are ambush predators that notice movement. I witnessed the pests this past weekend while doing several group rides. The horse flies will actually join the pace line and draft. You can see them between you and the next rider. This is simply amazing. At some points during the ride we are cruising at 23+ MPH and the horse flies were taking it in stride. Some of the buggers were actually large enough for me to draft off of them. However, they are selfish and never actually take a full pull. <p>On Tuesday morning I went on a 10 mile run from my house along the trace. This is the first time that I have ran ‘out in the woods’ in a while. I have been running during lunch at work which is more populated. This turned into the hardest / worst run that I have ever done. I had wanted to maintain a challenging pace for the entire run and I was successful for the most part. But, there were several stretches of the trace were I would get a dozen deer flies pursuing me. They were tenacious. I knew that I could not out run them. All of the swatting and arm flailing actually raised my heart rate a good 5 beats. This put me over the edge for the LT run that I was attempting. I had remembered that Jen over at <a href="http://therunningartist.blogspot.com/">The Running Artist</a> had encountered the devils and had come up with a solution. She would grab a small branch from a pine tree (a switch if you will) and run with it. She said that the swishing motion would keep the flies at bay.<br>I jumped off of the trace and grabbed a limb off of a small pine tree. I started to run with the branch oscillating in a circular motion. <p>Occasionally I would have to swat my back because I was being bitten. This was terribly frustrating. I actually had to stop twice and fist fight the creatures. They won. One time I broke the switch as I was trying to knock one of them off of my back. The switch helped but was not a complete solution. <p>I finished up my 10 miles strong and started my cool down. The damn things were still on me and I had to pick up the pace. One of the horse flies even followed me home like a puppy dog. As I got near my house I started to sprint to lose the girl. She still snuck into the house. I later got her with a dish towel near the back door. <p><a href="http://1.bp.blogspot.com/_tyHtDAqu958/TAWbsfCMotI/AAAAAAAABgI/AFTr_IlStGg/s1600/deer_fly.jpg"><img border="0" src="http://1.bp.blogspot.com/_tyHtDAqu958/TAWbsfCMotI/AAAAAAAABgI/AFTr_IlStGg/s400/deer_fly.jpg" width="400" height="267"></a> <p>Horse Fly - That'll teach him! <p>With a little research I have found that these biting flies are in the horse-fly family (Tabanidae). According to <a href="http://en.wikipedia.org/wiki/Deer_fly">Wikipedia</a>: <blockquote>While female deer flies feed on blood, males instead collect pollen. When feeding, females use knife-like mandibles and maxillae to make a cross-shaped incision and then lap up the blood. Their bite can be extremely painful, and resulting allergic reaction from the saliva of the fly can result in further discomfort and health concerns.</blockquote>Wikipedia led me to <a href="http://entomology.ifas.ufl.edu/creatures/livestock/deer_fly.htm">here</a>: <blockquote>Tabanids lie in wait in shady areas under bushes and trees for a host to happen by. Sight is the main host finding mechanism, but carbon dioxide and odor also play a role. Moving objects, especially if dark colored, are most prone to attack. Attacks occur during daylight hours with a peak beginning at sunrise and lasting three hours. A second peak is two hours before sunset and commences shortly after.</blockquote> <p>I do not like to use insect repellent – it repels me as well. I have found a couple of ‘traps’ that I will be experimenting with in the coming weeks. I will keep you posted of the results. <hr> <p>UPDATE: Last year I did a little bit of research and discovered that deer and horse flies are most attracted to the color BLUE. Do not wear BLUE for the next 6 weeks or you will be a target. I have experimented with a blue dixie cup covered in sticky goop adhered to the top of my head. It is effective but very messy. Double sided tape seemed like the solution but is was much less effective at trapping the flies. You could hear them tagging the cup! <p>Another technique when being attacked by a band of deer or horse flies is to find a ‘friend’ riding or running on the trace. Pull up slowly next to your friend, make some small talk. Talk about how the humidity really takes it out of your long runs or how difficult it has been to get all of your workouts in with the new baby, etc. <p>This will put them at ease. Do not mention the deer or horse flies! This will alert your friend. After continuing the small talk for a few minutes it is necessary to abruptly end the conversation. Grab your stomach and yell “I got to go!”. Next sprint at full speed like there is no tomorrow. Most of the time you will leave the band of flies with your ‘friend’. You will be deer and horse fly free for a couple of miles. <p>WARNING: Be careful of ‘friends’ who pull up next you. Be prepared to out sprint them at a moments notice! Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com1tag:blogger.com,1999:blog-4053030335037533161.post-87901363924671647362012-03-27T07:00:00.000-05:002012-03-27T08:28:40.060-05:00Ironman–a part time job<p>I heard someone say that the cost of drug addiction was not just the time spent doing drugs but the time spent thinking about doing drugs and the time spent getting the money to buy drugs.  Fortuneatly I have never had to experience this in person.</p> <p align="center"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8iO5vgnLj2UcuJm96QDX0RDj2DUBelWylsea4WNE3DoYMzDIhHkhKjwh36-k3LU96KDKeYHHtramguQYPE_-mn0V9AqCAkFNZrPqWsYSxPsrYoVJcv_SgTHTFa_YHjFV-xguax1OcR9x6/s1600-h/jobs%25255B2%25255D.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="jobs" border="0" alt="jobs" src="http://lh4.ggpht.com/-Im9ILS56vnc/T3DSs0bEDKI/AAAAAAAAF6c/dBQsjeFnsFo/jobs_thumb.jpg?imgmax=800" width="244" height="184" /></a></p> <p>But, that got me thinking about ironman training (and to a lesser extent about triathlon training in general). I have often said that training for an ironman is like a part time job. I was only referencing the 12 – 15 hours a week of training. </p> <p>However, most people that I know that are training for something big, the actual time spent training is only a small part of the total time.</p> <p>You also have to consider the time spent thinking about training, the time spent talking about training, the time spent procuring, adjusting and working on equipment, the time spent practicing and working on nutrition, and the big one, the time spent recovering from the training.</p> <p>When you calculate all of this time, training for an ironman is not a part time job; it is a second full time job.</p> <p>It is just lucky that we actually like doing this stuff!</p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com1tag:blogger.com,1999:blog-4053030335037533161.post-68336950402752617192012-03-08T07:00:00.000-06:002012-03-08T07:00:14.223-06:002012 Rock N Roll New Orleans Race Report–Half Marathon<p>So my ITB was acting up in early January. This caused me to shut down my marathon volume build prematurely. With that, the sub-3 marathon goal went out the window. I was having pain and discomfort in sessions as short as 4 miles. With the reduced volume, my speed took off. I was running fantastically fast but short. As my injury improved, I was able to push the distance to the 10-mile mark. I was still able to run fast.</p> <p>I was also dropping some stubborn weight during this time. I was not as hungry as normal and I had voided the house of bad foods. I was leaning out and getting fast!</p> <p>But, 6 weeks is much too long for a taper. About 2 weeks ago, some of the weight started to creep back on. Some of the speed started to slip. I still thought I could put together a good half marathon but I was losing my mojo. The half was not my goal.</p> <p>We went down to NOLA the day before the race. The expo was a lot of fun and I did win a new pair of Brooks’s shoes from their huge carnival type booth. I ordered the Brooks Glycerin 9 neutral high mileage trainer. I have never had a pair of Brooks so I am excited to try them!</p> <p>We also went and walked around the quarter. I have never had a daiquiri in NOLA. We stopped and I ordered a LARGE white Russian (with an extra shot). This was a strong frozen coffee daiquiri. We stumbled around the quarter for a while. Charles and Terry stopped and grabbed cigars. I skipped the smoke.</p> <p>We made it to the hotel. I was bunking with Terry. He had rented what we would call the Emperor’s Suite! The suite had a couch, dining room table, recliner, king size bed and bathroom. I stayed upstairs and had my choice of two queen-sized beds and my own bathroom. We also got late checkout so that we could shower prior to lunch.</p> <p>We made our way down St. Charles for dinner. The restraint that we selected was very crowded and much to our surprise did not have ANY beer on tap. They did, however, have several vodkas on draft! (wft). There was also a frozen wall with bottles of vodka being chilled. I did not partake of any alcoholic beverages during dinner. But I did have my second meal of the day that came with a bowl of brown gravy for dipping! I could not have planned that.</p> <p>After dinner, we made the short walk back to the hotel but first stopped at the convenience store for early morning provisions. I got a bottle of sports drink and a couple of Cadbury eggs. Great pre-race foods. The eggs did not make it back to the hotel.</p> <p>It was still early and Charles, Audrey and I decided to venture out for a nightcap. The Avenue Pub was just around the corner. This is Charles favorite place and he is not along. Draft magazine voted it as one of the top 100 best beer bars in the country (<a href="http://theavenuepub.com/">http://theavenuepub.com/</a> )! It was pretty crowded; after all, it was Saturday night. We stayed for one round and called it a night.</p> <p>I had my alarm set for 5AM but I knew that I would not need it. You see, I have bunked with Terry before. By 5AM, he would have been awake for hours hydrating and taking nutrition. We left the hotel just after 6AM and made the just under a mile walk to the race start. Audrey slotted into her corral and Terry and I made it to the front the of the race – corral number 1! I was still not very excited about the race and I was not sure of my race plan. Two weeks ago, I was confident of shattering my half PR. Now, not so much. I knew I did not have a whole lot of extra speed and I was just not sure if I was prepared to suffer. </p> <p>Still, I threw caution to the wind and set my paces at an aggressive 6:30 minute per mile. The first mile clicked off easily and fast – 6:22. I settled down and concentrated on running the tangents. I had studied the course the night before and knew that there was a huge sweeping turn all the way out to Audubon Park and back. If you were not careful, you could easily run a couple of hundred extra yards!</p> <p>The pace got hard quick. Mile 3 ended up being one of my slowest. I really thought about slowing dramatically and waiting for Terry (who was running a hair slower but also the full marathon). After the turn around, I got a few shouts of encouragement from friends running the opposite way. I could not slow down now although it was tempting to jumping to the Avenue Pub again for a quick beer. It could have made for a great story. If Charles had been standing in front of the pub I would have stopped. Instead, I saw Charles about a mile later. The pace had slipped to 6:40 but I was holding steady. I knew that if I could make it to mile 10 then it would be a straight shot to the finish. I can do anything for 5k!</p> <p>I was never in any deep pain. Sure, I was uncomfortable but never really hurting. I just wanted to stop. I did pick the pace up the last couple of miles and brought the pain. I finished strong and much to my surprise, I was able to chip a few seconds off my PR. How many seconds I was not sure but maybe a couple. I finished in 1:27:13, which is a PR by 7 seconds (a half second per mile faster).</p> <p>I was one of the first to arrive at the reunion area. I had procured my clothing, cleaned up and sat down for a snack. I also got my 2 8 ounces ultra-light beers. As people trickled in, I got a couple more ultra-light beers. Then Charles showed up with a New Orleans Track Club shirt. Now, I am a member of the NOTC but did not think to venture to their tent. They had free food and kegs of beer. We grabbed a few more shirts (they were begging us to take them) and invited a few people to join us. We finally left the race site at about 11 AM. I had been there since 8:30 AM. We jumped on a bus back to the super dome. We had to high tail it back to the hotel room. Charles and Terry had to stop for a bathroom break so Audrey and I made our way back alone. We got to the hotel at 11:55 AM.</p> <p>When I got to my room the key would not work! I asked the maid next door to let me and thankfully, she obliged. I threw a towel in the sink and ran hot water over it. I took a quick bath and washed all of the important stuff. Terry had arrived and while he cleaned up I went had checked out of the hotel.</p> <p>Next stop was an Irish Pub and once again, for the trifecta, I had another meal that included another bowl of brown gravy! I don’t know how this happened.</p> <p>It was a great time in the Big Easy!</p> <p>I filled up with post-race snacks since at the RnR events once you leave the finishers area you are on your own. I also grabbed a solar blanket to use in the field.</p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com5tag:blogger.com,1999:blog-4053030335037533161.post-88313418245865811162012-03-03T08:26:00.001-06:002012-03-03T08:26:34.516-06:002012 pre-race day<p>It is the day before the Rock’N Roll marathon (half marathon) and this has definitely been a lack luster season of running. There have been a couple of highs and many more lows. Even back in December I knew that the dream of a sub-3 would be a near insurmountable challenge. My volume was building. I was ‘tricking’ myself into transforming my easy run pace of 8 minute miles to 7:30 minute miles.</p> <p>In the beginning of my running season I had a good performance in an afternoon very warm 5k. There was zero prep and I signed up at the last minute (I had to take the clock to the race). I end up within 10 seconds of my 5k PR (which was set in 2009 – the last time I raced a 5k – 19:09 PR). That was a good showing to kick off the season. Next I ran the Hobble then Gobble 5 mile and also had a good showing. The weather was cooler and I won my age group finishing 4<sup>th</sup> overall. Oh yeah, I also had a stellar run in the Mighty Magnolia Triathlon back in October – I believe I had the 4<sup>th</sup> fastest run overall and placed in my age group – my run split was 19:01 for 3 miles – Not back for me, especially after a challenging bike).</p> <p>I dropped all of the bike training to concentrate on the marathon. I took the scheduled recovery days. I raced the Ole Man River Half in early December and once again I got a PR (I think 1:27:20ish – I have PR’d this race the past 4 years. But this time it was only by 7 seconds. A PR but not the big gains that needed to achieve my sub-3.</p> <p>Next I raced the Oh What A beautiful Day 5 Miler. The weather was much warmer than the Hobble then Gobble. I performed well and finished 2<sup>nd</sup> overall. It was a tough race – I had gone out too fast for the conditions and was starting to fade at the end.</p> <p>And that is where the big mistake was made. The weekend before the 5 mile race I had run 20 miles at an average of 7:2X with the last couple of miles at a sub 7 minute pace (I’m thinking back – the last several miles were in the low 6:40 range). This had been the second 20 mile run in my build and I was feeling the power.</p> <p>The day after the 5 mile race called for a 22 mile run. I have to run these out and back so that I do not have the opportunity to cut them short. My left knee (ITB) started to hurt at around mile 10. I pushed it to Sumrall and turned for home. I had 12 miles to go with increasing pain. With about 6 miles to go the run became a shuffle and then a run / walk shuffle and then a walk / shuffle.</p> <p>I was done at that point. I took a couple of days off and hit the trace again. I was running easy with some friends and the pain came on quick and hard. I had to walk back to the gym.</p> <p>From that point on the volume stopped. My long run was 4 miles for about a week. I gradually got it back to 10ish but the hopes of the sub-3 marathon were dashed.</p> <p>However, this forced taper brought the speed. I was running short 6 milers at a 6:40 pace often. I also put together a reverse ladder of 10 miles starting just above 7 minute pace and finishing with a pair of 6:15 miles. This is not my speed. I was flying – average pace for those 10 miles was 6:33.</p> <p>The next weekend I wanted to run a steady state 10 mile run at a 6:30 pace. The weather had turned much warmer and more humid. I was not successful. While I was able to hold 6:30 for many miles the upper middle miles fell apart. I finished the run 2 minutes off pace with an average of 6:40.</p> <p>With the forced reduction of volume, due to injury, I executed a near perfect taper. But, it was a couple of weeks too soon. Today, just before race day, I feel lethargic. I have packed on about 6 pounds from my leanest two weeks ago. The weather has turned warm and rainy.</p> <p>These are not the conditions for a sub-3 marathon and not even for a half marathon PR.</p> <p>I will still have a lot of fun with friends at the race but there have not been very many results to show for the hard work. I am okay with that.  I had big dreams this year.</p> <p>I am ready to push through this race and start building again.</p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com0tag:blogger.com,1999:blog-4053030335037533161.post-44528691333668710802012-02-27T10:13:00.001-06:002012-02-27T10:13:44.959-06:0010 Mile Tempo–Number 02<p>I ran my last long tempo run on Sunday. The previous weekend I had run my fastest ever 10 mile tempo run. That run was an unplanned ladder than walked down to a 6:15 pace for the last two miles. The average pace for the run was 6:33 – which, to be honest, surprised me a little bit.</p> <p>So, I thought I could bang out a 10 mile run at an average pace of 6:30 if I evenly paced the run. For me, and just about everyone if they actually tried it, the fastest way around the track is to run an even split. That means you start out pretty dang hard and keep the pace. Yes, it does get much harder but you just keep the pace.</p> <p>So, that is what I tried this past Sunday. I decided to go west on the trace and run ‘slightly uphill’ for the first 5 miles. I was successful. I ran the first 5 miles with a ‘slight uphill’ on pace. Then it fell apart. Even though I had turned around, the run got harder. I kept the pace but I was getting hot. I also started to get a bit of an upset stomach. I had changed my routine some the morning before the session. I drank some milk. Now, I am not opposed to milk but I am also not a huge fan.</p> <p>I started to slow and I actually walked for about 10 seconds during mile 7 – that mile clicked off at a 7:19 pace. The even slip goal was out the window. I also stopped at Clyde and grabbed a swallow of water. I was able to get back on pace for the final mile.</p> <p>I finished the 10 mile run in 1:07 – EVEN. That was a 6:42 pace. But, this was not a race. But the temperature was in the 60’s (I NEED high 30’s / low 40’s). And my stomach was upset.</p> <p>If I can eliminate a couple of these liabilities then I think I can PR the half next weekend.</p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com0tag:blogger.com,1999:blog-4053030335037533161.post-86187107919443482812012-02-20T07:00:00.000-06:002012-02-20T07:00:12.165-06:00Changing Priorities<p>As you know, I have been nursing a mild injury the past few weeks. This has forced me to rethink my sub-3 hour marathon goals. I just do not believe that it is possible to put forth that effort considering that I have not been able to run farther than 11.5 miles in the past month.</p> <p align="center"><a href="http://lh6.ggpht.com/-LQFsRsOJWY0/T0E4wsdOGbI/AAAAAAAADtA/pK1sIjfbBmM/s1600-h/gotPR%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="gotPR" border="0" alt="gotPR" src="http://lh6.ggpht.com/-z39AhjL48bA/T0E4xCnod7I/AAAAAAAADtI/rj90N2zQ2UY/gotPR_thumb.jpg?imgmax=800" width="244" height="244" /></a></p> <p>However, what has happened is that I have reduced my run volume in half and an unexpected thing has happened. I mean, it makes complete since but my body has absorbed all of those long, hard efforts and bounced back with speed. I have been running faster than ever this past month.</p> <p>The Yasso’s are faster and the tempos are faster. There just have not been any long runs. I ran a 10 miler this past weekend at 8 seconds per mile faster than my half marathon PR time. This run was faster than my 12K PR (7.45 miles). And the last 2 miles were in the 6-teens (6:15, 6:16).</p> <p>I won’t be getting a marathon PR but I am going to PR at the half marathon in NOLA.</p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com3tag:blogger.com,1999:blog-4053030335037533161.post-10725824922405562082012-02-11T10:41:00.001-06:002012-02-11T10:41:47.806-06:00Zombie Survival Committee<p>I’m taking another English class.  I thought I might post some short story type stuff on the weekends.  </p> <p>The zombies have taken over the world.  The scientist have found a way to exterminate the zombies but it will also wipe out the entire human race as well.  If I want to be saved I have to try to convince the Zombie Survival Committee that I should be allowed to stay in the super top secret lab and then help rebuild society.</p> <p align="center"><a href="http://lh3.ggpht.com/-Dmon6JsE6X0/TzaaQie-IbI/AAAAAAAADsw/dZSh0GF6xg0/s1600-h/zombie%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="zombie" border="0" alt="zombie" src="http://lh4.ggpht.com/-OXRh5FmHzNA/TzaaSWvsgVI/AAAAAAAADs4/MpRYqKrr_HY/zombie_thumb.jpg?imgmax=800" width="244" height="163" /></a></p> <hr /> <p>To whom it may concern, Zombie Survival Committee</p> <p>I am sure there are a lot of really smart people on your selection list. In fact, I bet some of these really smart people are so smart that they probably caused this zombie apocalypse in the first place. Now I am a pretty bright guy but certainly not bright enough to cause or fix a problem of this magnitude. And let’s get this straight, this is a problem of zombie biblical proportions.</p> <p>So, your cure is to wipe the earth clean, scorched earth if you will. So after you hole up in this super top secret, undisclosed location and wash your hands of the whole damned place, what then?</p> <p>Can you imagine the cleanup this is going to take? Six billion (plus or minus) rotting corpses, dead and undead. Who is going to clean that up? Those guys in the white lab coats that have to use two arms to pick up a grande cup of coffee? I don’t think so. I bet it would take them all day to dig a grave for just two or three of these human or once human beings. And can you imagine all of the bitching and moaning going on about how they were too smart or too important for this kind of manual labor.</p> <p>That is where I come in. I’m smart enough to know what needs to be done but not too smart. I’m not going to be thinking I'm too good for cutting up bodies in little pieces and stacking them in nice little piles. In fact, I have already thought about some practical uses for these bags of bones. We could use them like sand bags and build some temporary shelters; zombie adobe buildings. What do you think of that?</p> <p>And I can dig too. Once, before all the caca hit the fan I used to dig ditches around the house. You see, my house was built at the bottom of a hill and when it rained a river, well not a real river but a heck of a lot of water would flow right up next to the house. It would take days for this water to dissipate. I got the bright idea of building a French drain next to the house to expedite the flow. With just a shovel, a spade if you will, I sat about digging a 200-foot trench along and around the side of my house. I filled it with gravel and sunk some 8-inch pipe. It only took me a couple of weekends to dig this trench. You bet I was sore but I got the job done. I would be willing to bet that if you were creative in the stacking that you could have fit maybe fifty or sixty of those zombie and / or humans in that trench. And I dug this trench just to dig it. It was also my first time digging a trench. I am confident that I could dig better next time. In addition, I am sure that if I saw all of those piles and piles of bodies it would motivate me to dig even more. I bet, I could dig it even deeper and even longer.</p> <p>I even have my shovel with me. What do you say?</p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com1tag:blogger.com,1999:blog-4053030335037533161.post-67941658310672900382012-02-08T07:00:00.002-06:002012-02-08T07:00:16.536-06:00Decision made.<p>Decisions, I hate decisions. </p> <p align="center"><a href="http://lh6.ggpht.com/-yL8DvJWQjuQ/TzJnA-EoeKI/AAAAAAAADsQ/yM9Jr-Z1jUc/s1600-h/moon1%25255B2%25255D.jpg"><img style="background-image: none; border-right-width: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top-width: 0px; border-bottom-width: 0px; border-left-width: 0px; padding-top: 0px" title="OLYMPUS DIGITAL CAMERA " border="0" alt="OLYMPUS DIGITAL CAMERA " src="http://lh5.ggpht.com/--xXTSn5hyUc/TzJnBoWIL7I/AAAAAAAADsY/Jnaccolq_kU/moon1_thumb.jpg?imgmax=800" width="244" height="184" /></a></p> <p align="center">Completely unrelated, the moon last night</p> <p>I have not run more than 6 miles continuous in the past couple of weeks. It has been frustrating not being able to venture far from home for fear of having to walk back. </p> <p>I ran 5 miles on Saturday (of the 14 miles scheduled) and skipped the long run entirely on Sunday. On Monday I ran the indoor track for 6 miles and did a progress ladder – 7:15, 7:15, 7:05, 6:55, 6:05 and a cool down of 7:30. Only a few light irritations towards the end. </p> <p>Tuesday I did 8 Yasso’s at 2:55ish (sub 6 minute pace for the half mile repeats). There was no pain at all and I while I can’t say they were easy I was able to complete them without difficulty. So, while I may not have the endurance for the marathon I still have the speed. </p> <p>I have also been on the bike trainer a lot these past couple of weeks. Also, I do not have the bike endurance but my power numbers for short durations are as high as they have ever been. </p> <p>So, what is my decision regarding the prioritization of the marathon or the half ironman? Well, I don’t think I can run a sub-3 marathon in 3 weeks. It would have been difficult regardless of injury. But I do believe I can still put up either a ‘good’ marathon or possibly a PR half marathon while focusing on the bike. There you have it, I will be continuing to run but I am going to add the bike back into the mix. The sub-3 marathon goal will have to wait for another race.</p> Tri-Jameshttp://www.blogger.com/profile/09164926140098806417noreply@blogger.com5