The hard work is done...1 1/2 more weeks...

Last weekend spelled the end of any "hard" stuff...at least on the bike & run. Tomorrow is 3 x 1000 yards at race pace with a warm up and cool down...I'll do it in the wetsuit, and try not to overheat too bad in the pool.

Last Saturday ended up with about 4:50 ride time for almost 100 miles, followed by a short run. We started ramping it up a bit about an hour in, and then did 2 solid hours at above Ironman race pace...ouch! Once I hit 2 hours I turned off the gas...but Double D wanted to go another 15 minutes! He continued while Greg and I sat on his wheel. Danny's swim and bike are solid, he's still having some issues with his running injury...but is working through it. He's going to have a great Gulf Coast triathlon in May...and unfortunately, he's in my age group!

On Sunday I had a 90 minute run in HR zone 2, so not super fast...but a very steady effort at about Ironman race pace. I warmed up the first mile around 7:40, and then picked it up for the next 10, then back it down to another 7:40 for a total of 12 miles. I kept it at around 7 flat per mile, and finished with an average of 7:07 including the slower first and last miles. I was please with how the run went considering I had tired legs.

I just bought a new camera to play around with, it's an Olympus 1030 SW. It's a point and shoot that is waterproof to 33 feet, shockproof from 6.6 feet, freezeproof, and it takes 10 megapixel pictures. Below are a few pictures & videos I took in the pool with Double D. I'll try to use it to post while I'm in Arizona.

Double D getting ready to light it up! Double D showing how to use the paddles The all too familiar view of miles, and miles, and miles in the pool... The Ponte Vedra Y...where I was recently scolded by one of the life guard kids for swimming a full lap underwater. I was informed it was against the rules...I just think he was excited he actually had something to do...poor kid, he just lost his Christmas tip!
Double D off the wall

Sween lap underwater view

Sween lap above & underwater views

Why do I (we) do this kind of stuff??

I was having dinner with my wife, and her mother and father the other night...her dad asked me why I wanted to do an Ironman. Hmmmm...I wasn't sure how to respond to that question...I just said that it was a personal goal. Don't get me wrong, he's a great guy, but he probably doesn't get why I race bikes either. I was also asked if it was because someone was paying me a bunch of money to do it...for me, all things don't come down to the almighty $$. Yes, I want to be paid a descent wage for my education and experience in a work environment...but there's much more to life than just making money...I know some who have a different view, but that's jut me. There MUST to be balance in the force...uh, I mean in life.

While we're on the subject of money, when I race bikes I could earn enough prize money, and with the help of some generous sponsors, at least break even each season. That's bike racing...but in triathlons, you just dump money into this huge, cavernous, never ending black hole...never to be seen again. Yes, there are some Pro's that make money...but 99% of us don't. This means that folks participating must have a deep internal desire or reason to race...especially the Ironman distance. I suppose the rewards are more personal...it's hard to explain.

And on the subject of why do we do, what we do...right after the conversation with my father in-law, I received one of Shawn Burke's email's on this very subject. It was pretty ironic...anyhow, he included a picture from one of his associates, Rich McLaughlin...it says, "If you have to ask why, you'll never understand"...truer words could not have been spoken. I've "borrowed" the picture and put it below.

Shawn is one of the guys who I send workouts that I'm going to do...and how they turned out upon completion, and he does the same. His workouts are usually harder than mine...so, I think I'll have to start adding something extra each time. For instance, last week I swam with my wetsuit at the Brooks YMCA...it was a long workout, and the water was very warm. I ended up kind of sick from overheating...well, Shawn did a very similar workout earlier...was out quicker, and didn't mention feeling sick. Next time I'll tell him I spent 30 minutes with my wetsuit on in the hot tub beforehand, just to become better acclimated to the heat...think he'll buy it?

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Qatar...we've got gas (natural gas & oil)

I read some facts about Qatar in Velonews the other day...they have a bike race there at the beginning of the season. I found it interesting how things are different in the gas rich countries in the middle east. The following is from the Velonews article...

Qatar by the numbers
Population: 350,000 citizens, about 1 million contract laborers
Independence: 1971
Ruler: Sheikh Hamad bin Khalifa Al-Thani
GDP: $49,655 per person (7th highest in the world)
Wages: Each Qatari resident receives a monthly stipend between $1,000 to $15,000; laborers earn about $175 per month
Gas Prices: Free to Qataris, otherwise $0.10/liter
Laws: No alcohol for citizens; Foreigners can drink in hotel bars. Death by hanging for illegal drugs
Sports: Aiming to host 2016 Summer Olympic Games, spent billions building the Aspire Center, a world-class training center available for free to all Qataris
Cycling: Hosting Tour of Qatar since 2002; plans in place to build water-cooled, covered outdoor 35km cycling trail around Doha

It goes to show...tons of natural gas and oil can buy just about anything.

...just under 3 weeks to IM Arizona...

This past weekend was the end of what the training plan calles the "IM Hard" phase...and now moves on to what they call a "3 Week Taper". Coming from a single sport backround, it isn't the kind of "taper" you would expect. Tapers usually don't last 3 weeks, maybe 1-2 weeks maximum. It follows a similar structure, decrease volume and maintain or increase intensity...it just does all of this more slowly and over a longer period of time.

On Saturday, Greg "Gills" Carr and I headed South through the "Potato Fields" and past the batting cages, etc. My legs didn't feel great...kind of tired and a bit sore. The workout called for 5 hours, with a block at Ironman race pace, and then a 50 minute run. After about an hour we started race pace effort...ouch, I could tell I had bad legs that day. I was also trying to put down some extra calories to find out where my limits were...well, I found them. My heart rate was fine as well as the speed, but it took a lot more effort, and much more pain than it should have been. I wanted to turn off the gas after the first hour, but hoped it would get better...uh, it didn't. I was planning on 3 hours at race pace...so I pushed on for another hour. Once I got through that hour, and felt considerably worse, I told Greg that I wasn't feeling good. Nutrition may have had something to do with it...my stomach had shut down, and I felt nauseous...so I couldn't eat anymore. This is kind of an interesting scenario...if you can't take in more calories, then you REALLY pay for it on the run...if you get sick and throw up, then you have just dumped all the calories you've painstackingly eaten up until that point...not a great postion to be in. Anyhow, I could ramble forever...to make this short(er), I slowed a bit and made it back home, jumped off the bike and went for a 50+ minute run...and actually felt pretty good...strange. I ended the day doing the original scheduled 5 hours, with 2 hours at race pace instead of 3, and then the run.

Sunday I woke to sore legs, and a couple pretty bad spots. The day's 2 hour run forecast looked bleak! I only drank a Boost shake, so that I could practice getting down calories on the run. I packed up the car and headed out to the Baldwin Rails to Trails...so that I could get some accurate mile splits. It was perfect weather, and the run felt good. I did the first 8 miles at heart rate zone 1 in 1:02:29...and then pushed it into zone 2 on the return trip with a 57:29 for the last 8 miles. I'm very happy with how the run went, so that helps with the confidence. I ended the day with a short swim to loosen up the legs.

The ride on Saturday was good...I don't remember the last time my legs actully "hurt" that bad on the bike...it was extremely painful, I can't even put into words the feeling...but, I know that it won't be any worse than that during the race...so going through that will mentally make me stronger.

Miami International Triathlon results

Several Jacksonvillians went down the the Miami International Triathlon this past weekend...and cleaned up!

Shawn Burke and Steve Petitt both won their age groups! Now the good part...Shawn and Steve both worked at the Expo the prior days leading up to the race...and Shawn rode 5-6 hours on Friday, ran 2 hours on Saturday...and then race on Sunday! You've gotta be kidding me...jeesh, I need to HTFU!

Also, Chris Lieto (Adopted Jacksonvillian) and Brian Fleischmann took 3rd and 4th in the Pro division. Chris had the fastest bike split of the day, and Brian had the fastest run split! The swim course turned out to be really short...which wasn't so great for Brian, who is an accomplished swimmer and came out of the water 1 second off first place. It was a classic battle between an ITU and an Ironman triathlete. Brian is stronger in the swim and run, while Chris is strongest on the bike. They both did well, and picked up some $$ in the early season opener.

Here's a short report from Brian:
"Yeah, I was a little bummed about the length of the swim, 450 meters short. Nevertheless, I got my ass kicked by those boys on the bike. Lieto rode 55 minutes for 41+ K, it was a tad long. It was a decent race and well run for the most part though. I will have to focus on the bike and run over the next month prior to trials. I am actually in Tucson now for a training camp leading into trials." - Brian Fleischmann

Each are incredible athletes with matching personalities...I wish them luck on their main objectives this season; Brian - Olympic Trials, Chris - Ironman Hawaii.

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