3 months later, a new beginning.

Three months later, finally a post. This will be a bit of a ramble, just trying to catch up. After my last post I spent all of November and December in SoCal giving assistance to my mother in Santa Monica. She has serious heart and lung issues and is getting on in years, 88 at her last birthday. There have been a couple of hospital stays recently and she is not able to live independently. Between me, my sister and a employed care-giver, she can stay home. While in California I was able to run and bike and had some very enjoyable training sessions in warm sunny weather. Maureen and I came home at the beginning of January. We took time to stop off in San Jose to see Emmy, BJ and Kaleo. Since then we've been home. Just had a week of snow at the end of January. Other than that, it has been fairly ordinary for Washington weather.

To review current goals I've signed up for three "A" races: San Diego ITU Sprint in May, Lake Stevens 70.3 in July, and IM Florida in November. I will also do a couple of local sprint distances and then we will see if I qualify for nationals. I finished with a rank of 658 for 2011 and I am confident to do much better this year. I am staying with my support team of Snohomish Bicycle Tri Team and H2Toe Chiropractic. I have added in Blue Fire Fitness as a resource.

My current program of training is from Endurance Nation (endurancenation.us). I am currently at week 14 of a 20 week out of season program. In March I'll start in on my short course training plan in preparation for the San Diego event. Endurance Nation provides a huge amount of resources specifically for triathlon training including training programs, race day plans, and much much more. I feel that by following this program this season I should see some significant gains based on their guidance and feedback. They are also very strong in race day on site support and have a number of training weekends for race specific training.

This week is a test week, to assess if my performance levels have increased as a result of training efforts. My earlier tests  were not consistent so I can't definitively identify how much gain I have experienced but I can say that I am going faster than before. There will be another test in 5 weeks so I'll have a better idea then.

"Go fast now, go far later" is the theme of my out season training and it has been difficult. Workouts have been high intensity pushing my speed. Also, there is only minimal swimming, in fact EN requires no swimming during the out season portion. I expect to be doing all three events with the beginning of the short course plan.

My weight and strength are up, carrying about 187 right now. I expect to drop to at least 180 or less by my first race in May. I've also changed my eating program following a Paleo style diet. That means lean meat proteins, fish, poultry, lots of vegetables, fruits, nuts, some grains and dairy. I am particularly attempting to keep away from simple sugars and starches. Energy levels seem to be good and I have had plenty of it to complete my workouts. Also I am using Age-loc nutrients and anti-aging products which are excellent for the physical duress brought about with constant training. I am really looking forward to this season with the new nutritional focus.

Finally, in addition to all of this I've decided to become a certified personal trainer. I feel very fortunate to be able to have the time to pursue my avocation and thankful for those individuals who are helping me achieve my personal goals. Almost daily I have conversations with people I know or meet about the journey I'm on and their interest in doing something like it. I feel that my background in teaching and coaching is a plus and that the additional certification gives credibility to what I can do to aide others in their goals.

That completes the update and there will be more to come over the next few weeks leading up to the first race of the season. I welcome comments and contacts as more and more people find the rewards in multi-sport training and events.

Two weeks to Boise 70.3

Good training week. Some highs and one unfortunate low. Training summary: swim 5.25 miles, 4:10; bike 106 miles, 7:05; run 18 miles, 4:05; total miles 129.25, total time 15:20. Additional stretching and core work about 1 hour.

The big points of the week included good overall mileage. Also two excellent training sessions with Brian on the bike. This helped my confidence to increase as I worked on pace and rolling hills. We also completed a 1000 yard lake swim followed by a ride. Looking forward to more workouts with Capt. Brian. Amazingly, in addition to all the team support from Martin and Snohomish Bicycle, Martin announced that he would be going to Kona as well, that is Martin and family. How cool is that. Pressure is on to complete to compete. The one discouraging event was trying to crest Lord Hill and only making it about two thirds of the way. Then add insult to injury, making another start on the incline, crashing over while trying to clip in. Fortunately I didn't have any serious injuries, a little skin scrape and a bruise and maybe a little ache or two. My desire to finish the hill was gone and I was so anaerobic that I was gassed anyway. The challenge now is there to go back and work that hill. I can see that I have much to work on.

For the next week I have three hard days and three easy, one rest day.

Monday: race pace swim with intervals of 50, 100, 300, 600 yds. In the afternoon bike with race pace intervals, about 90 minutes total followed by race pace run for 30 minutes.

Tuesday: recovery ride 1:00-1:30.

Wednesday: race pace swim 1:00, afternoon BRick 35 min. ride and 45 min run.

Thursday: 30 minute swim and 1:00 run, both easy pace.

Friday: easy ride 1:30-2:00.

Saturday: Sprint Tri.

Sunday: rest

Boise 70.3 is only two weeks away. My goals are to work hard on work days, rest when available, watch my nutrition, stay healthy. During workouts I will mimic race day nutrition and continue to get ready for the event. Also this week I'll work on my nutrition plan for Boise and make sure I get the supplies I need. Sometime next week I intend to revisit Lord Hill or at least something similar.

Weather in the Northwest this Spring has not been great. We've had only a few really warm days so I'm hoping for good weather here and in Boise for the next two weeks. The next two weeks is to keep intensity up but add in plenty of rest so I will be fresh for June 11.

That is it for now, a hui hou, see you on the road.

Four weeks to Boise 70.3

Last two weeks of training were productive. I now have just 4 weeks to Boise, 6 weeks to TriMonroe, and 15 weeks to Kona 140.6. I'm so amazed that I'm at this point.

11 workouts this week including 3 swims 4 rides 3 runs and one weight session. Total of 132 miles and 15 hours. It is noteworthy to think that I am actually accomplishing that much work compared to where I started a couple of years ago. Thinking Ironman Kona was a five year plan, here I am trying to validate my entry in only my second season of competition. At times, I think I an just over my head.

Saturday I had a good ride with the Snohomish Bicycle shop group. It was my second group ride and I felt more confident being in the group. I'm still not nearly as fast as the group but I feel like I'm improving. During the back road hill portion I tried to copy the movements of our sweeper and found that my efficiency improved. Lesson learned. It was also the first time I could feel the advantage of drafting in a group. Hopefully next week I'll make more improvements and stay closer to the pack.

After the shop ride I was just relaxing talking with some of the other riders and after a few comments began to reflect on this total experience. Todd, one of the team members remarked that the quality of my production was way ahead of some others and I thought how great it is to be in a group of encouragers. I am thankful for my friends and mentors at the Monroe YMCA. My weekly spin classes have increased my base, and different conversations with friends and trainers helps me consider my overall plan. I have so many people who are knowledgeable who are helping me along my journey. Also I am grateful for my shop teammates. We had a great social time at Fred's to get to know each other better. I've had several opportunities to get positive feedback. Martin and Brian are so helpful with supplies and work to keep my bike in top shape. Brian is excited to increase my training and I can tell that he had given some extensive thought to how we can accomplish that. Just the act of writing it down is an encouragement. There is also the accountability which serves as a motivator. I think I can do the work and they think I can as well. I know how important it is to surround yourself with people of like interests and have found that plentiful here. Maureen continues to be my biggest fan and help out wherever she can. She's had to sacrifice by anticipating my training as we plan other things together.

One more week in the build stage, then two weeks at peak, followed by race week for a taper. As a reminder the plan I am currently following is based on Joe Friel's book Your Best Triathlon. This weeks projected plan is as follows:

Monday: recovery swim, moderate bike, short run, strength training

Tuesday: swim speed skills, possible long bike, run speed skills

Wednesday: long bike (if not Tues.) and moderate run

Thursday: swim for strength and force, long run

Friday: swim for muscle endurance, moderate bike, possible strength/stretch session

Saturday: long bike, possible moderate to long run

Sunday: off or run (if not Sat.)

More to come. Thanks for all my teammates and supporters, without whom I could not even begin to seek out the prize. Thanks for keeping me grounded and focused. Long before I ever race I will have won many honors from you. On race day you will all be with me and I can only forsee great personal accomplishment. Until then, keep watching, a hui hou, I'll be seeing you on the road.

Since the email from WTC

First of all, WTC, why aren't you following my blog because this is a cool story.

Okay maybe not so but I am having a great time. Since the email announcement I have started the last few days to panic, of course. I mean, I thought, I wanted the Hawaii Ironman spot, I thought I'd get the lottery, sure, but really, really. Now that I've got it now I've got to make it count.

Immediate changes: change up training program to emphasize the Boise 70.3 in five weeks to validate my entry then back to the full Ironman training schedule. No problem, I started in January with Kona in mind so I'm on schedule. Feeling good with a good amount of training races ahead and support. Also I've got a couple of rest breaks built in so I don't over-train at any one point.

I'm starting to obsess about all the if's, all the details I've got to work out. It's good, I've got checklists going, checking in with my support group, and working it out little by little. For me, I'm a bit obsessive compulsive detail oriented anyway so I need to give myself lots of time to work out the details.

I've been thinking alot at this point and the most common thread right now is "why do I do this, triathlons?" I feel like I have a good handle on my personality and what drives me so I've come up with a list.

• Because God has given me the gift that I can do it.
• My family supports my little hobby.
• For my family, friends, supporters who encourage me.
• For my former students and athletes because I always encouraged them.
• Because I get so much support and accountability from my Tri-Team and sponsors at Snohomish Bicycle and my trainers/coaches from the Monroe Family YMCA.
• I am having such an amazing time and every day discover what I can do.
• Finally as I started about the gifts from God, I am so grateful.

So there's a little up close and personal and WTC if you're listening or watching, there is more to come. A hui hou, ho'omau, see you on the road.

Last month and a half marathon

I've been so busy the last month that I have not had the energy to post. Not much of an excuse but it is that. I've been in the base 3 stage of training and I am still working that. Volume and frequency is getting harder even on days when I don't make my goals. Also I have had to work in some rest days and massage sessions.

Big surprise is that the local Snohomish Bicycle shop is sponsoring a small tri-team and I am on it. So many thanks to Martin and Brian at the shop and if you're close they can give you great service and products. Having said that I am the oldest male on the team and I have to be accountable for my training and performance which I look forward to doing. We'll be training together and competing at some events together as well. Look for us at local events in Washington, we'll be the official bike shop for the Lake Stevens 1/2 IM this year.

Now for the numbers:

2/21 swim 3.25 mi. 2:25 bike 71 mi. 6:00 run 10.5 mi. 1:30 weights+ 1:25

2/28 swim 2.75 1:50 bike 58 4:30 run 15 3:15 weights 1:45

3/5 swim 0.90 :45 bike 24 2:00 run 12.5 2:20 weights 1:00

3/14 swim 2.00 1:15 bike 57 3:20 run 17.75 3:40 weights 1:30

Today was the Mercer Island half marathon. This was my first official attempt at the distance, though I have run it twice in the last year on my own. My goal for the race was 2:30. It was a hilly but beautiful clockwise run around the island. Weather was good, cold but sunny. It's supposed to be fun right? Well the first 10 was pretty much that but the last 3 not so much. I stopped and walked each water station, I think there were 7, and consumed 3 gels: 1 30 min. before the start, 1 at the end of the first hour, and the third about 1:50 in to the race. Pre-race included coffee, Cliff bar, and Gatorade. Running was no problem during the race, I never felt winded except for the steepest incline with breathing under control. Developed a blister on my right foot 4th toe about mile 9 which made it tough on curves to the right especially downhill. Stopped to use the porta-potty at mile 10. At the north west side of the island the wind kicked up and that, combined with accumulated sweat and low temperatures, made me feel really cold for almost two miles. I had on a tri-top, running shirt (all tech material), headsweats hat, and running shorts. I was comfortable the better part of the race but the wind and cold got to me for a while towards the last. During the race I listened to Motion Traxx episode at 168 bpm. If I ran the entire race at that pace I would finish around 2:16. Added to that I had to factor in short walks at the water stations and the one pit stop. By the time I got to the last mile I was energized but wasn't sure that I would make my goal time. I pushed on but was gimping due to the blister. The last half mile was a combination of hill climb and downhill, the uphill at that point shortened my stride and I had trouble. When I crested the hill and was in sight of the finish I tried to increase my pace but it wasn't much. As I crossed the line the timer read 2:32 plus. Well I was tired but glad to finish so close to my goal time. Maureen met me at the finish, grabbed a couple of pictures, and then after going through the vendor tent to pick up some food and drink, we walked/hobbled the mile or so to the car. Short pit stop at Starbucks then drive home. Recovery at home included a good breakfast and shower, compression tights, coffee, and rest/elevation. Watched some basketball and grabbed a little nap. And then in the afternoon the official results were posted on the internet, my official time 2:30:14. I was shocked really, but there it was, a mere 14 seconds over my goal. This represents a 15 minute improvement over the same distance that I ran last November in Hawaii. So I was extremely pleased with that and as a result looking forward to training this week.

Still in Base 3 for three more weeks but excited with my improvement. This week I have to up my totals including bike distance goal of 100 miles. So, here we go, a hui hou, see you on the road.