tag:blogger.com,1999:blog-41175085861920620172024-02-19T09:02:51.423-06:00Dangle the Carrot ... An Endurance Sports Blog<b>Dangle the Carrot... An Endurance Sports Blog</b> Running Blog, Triathlon Blog, Endurance Blog, Cycling Blog, Triathlon Training, Ironman, Ironman TriathlonAnonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.comBlogger773125tag:blogger.com,1999:blog-4117508586192062017.post-58727302963500387252013-02-20T17:04:00.001-06:002013-02-20T17:47:34.549-06:00Yeah, that was Stupid ...When it comes to running shoes and knowing the Heel-to-toe drop/offset I am pretty much like Dustin Hoffman in Rainman. Name the shoe and I can tell you the drop. It is an odd skill. Knowing this little tidbit about yours truly makes the story you are about to read that much more moronic.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTE0XB91eDz8K39dh9QsCo-6aSek2bZexoCG8Mjm9cgo-9hF-4v" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcTE0XB91eDz8K39dh9QsCo-6aSek2bZexoCG8Mjm9cgo-9hF-4v" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"<span style="background-color: white; color: #333333; font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px; text-align: start;">I get my Brooks shoes at K-Mart in Cincinnati"</span></td></tr>
</tbody></table>
First ... What is Heel-to-toe drop? Basically it is the difference (in millimeters) from the heel to the forefoot of your running shoe. The lower the drop (0mm) the more minimal the shoe is considered. the theory is that a lower drop encourages a more natural forefoot to midfoot strike. If you want a very, very detailed description check out <a href="http://www.runblogger.com/2010/06/heel-toe-drop-or-offset-what-does-it.html" target="_blank">this post</a> on the subject by <a href="http://runblogger/" target="_blank">Runblogger</a>.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQwTNHWjMCsFwnBC-5mWq6uAXl_yxP6B_UP_Oy4mjL4aPA7ou_5Sg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQwTNHWjMCsFwnBC-5mWq6uAXl_yxP6B_UP_Oy4mjL4aPA7ou_5Sg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pic Pirated w/o Permission from <a href="http://veggiefueledrunner.blogspot.com/2012/03/low-heel-toe-drop-running-shoes-and.html">VeggieFueledRunner.com</a> (Thanks Google Images)</td></tr>
</tbody></table>
<br />
Okay, now that we are all experts on Heel-Toe offset, let us move on to how I made a rookie mistake and am now paying the price.<br />
<br />
I usually run in 3 different shoes:<br />
<br />
1) <a href="http://www.brooksrunning.com/PureConnect-2/1101381D448.070,default,pd.html?start=16&cgid=mens-runningshoes-neutral" target="_blank">Brooks Pure Connect 2's</a> (<b>4mm drop</b>) - Short Races, Tempo Runs, and Track:<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://demandware.edgesuite.net/sits_pod21/dw/image/v2/aaev_prd/on/demandware.static/Sites-BrooksRunning-Site/Sites-BrooksCatalog/default/v1361380308454/images/ProductImages/110138/110138_623_a_ZM.jpg?sw=385" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="227" src="http://demandware.edgesuite.net/sits_pod21/dw/image/v2/aaev_prd/on/demandware.static/Sites-BrooksRunning-Site/Sites-BrooksCatalog/default/v1361380308454/images/ProductImages/110138/110138_623_a_ZM.jpg?sw=385" width="320" /></a></div>
<br />
<br />
2) <a href="http://www.brooksrunning.com/Brooks-PureFlow-2/1101371D815.070,default,pd.html?start=2&cgid=mens-runningshoes-neutral" target="_blank">Brooks Pure Flows</a> 2's (<b>4mm drop</b>) - Medium Long Runs to Long Runs and any race 13.1 or longer:<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://demandware.edgesuite.net/sits_pod21/dw/image/v2/aaev_prd/on/demandware.static/Sites-BrooksRunning-Site/Sites-BrooksCatalog/default/v1361380308454/images/ProductImages/110137/110137_072_a_ZM.jpg?sw=385" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="227" src="http://demandware.edgesuite.net/sits_pod21/dw/image/v2/aaev_prd/on/demandware.static/Sites-BrooksRunning-Site/Sites-BrooksCatalog/default/v1361380308454/images/ProductImages/110137/110137_072_a_ZM.jpg?sw=385" width="320" /></a></div>
<br />
<br />
3)<a href="http://www.brooksrunning.com/Brooks-Launch-Mens-Lightweight-Trainer/1100651D323.080,default,pd.html?start=8&cgid=mens-runningshoes-neutral" target="_blank">Brooks Launch</a> (<b>9.5mm drop</b>) - Daily Trainer and Recovery Runs:<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://demandware.edgesuite.net/sits_pod21/dw/image/v2/aaev_prd/on/demandware.static/Sites-BrooksRunning-Site/Sites-BrooksCatalog/default/v1361380308454/images/ProductImages/110065/110065_007_o_ZM.jpg?sw=385" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="154" src="http://demandware.edgesuite.net/sits_pod21/dw/image/v2/aaev_prd/on/demandware.static/Sites-BrooksRunning-Site/Sites-BrooksCatalog/default/v1361380308454/images/ProductImages/110065/110065_007_o_ZM.jpg?sw=385" width="320" /></a></div>
<br />
<br />
All three of these shoes are perfect for what I use them for and I love alternating between the 4mm Drop of the Pure Project Shoes and the 9.5mm Drop of the Launch. I feel it gives me a different strike angle and since I usually run a lot of miles I think this helps prevent over-use injuries. I know of zero studies to support this theory but I am going on 6-years of running using this method and have never had a serious running injury (yes, I just knocked on wood, we are good). <br />
<br />
Now a few months ago I picked up the <a href="http://www.brooksrunning.com/Racer-ST-5/1000181D610.050,default,pd.html?start=2&q=st%20racer" target="_blank">Brooks ST Racer 5's</a> (<b>12mm drop</b>). I decided to try these out because the Launch were supposedly being discontinued (Brooks has since announced they are not discontinuing the Launch - whew!) and, well, they looked cool:<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://demandware.edgesuite.net/sits_pod21/dw/image/v2/aaev_prd/on/demandware.static/Sites-BrooksRunning-Site/Sites-BrooksCatalog/default/v1361380308454/images/ProductImages/100018/100018_610_a_ZM.jpg?sw=385" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="227" src="http://demandware.edgesuite.net/sits_pod21/dw/image/v2/aaev_prd/on/demandware.static/Sites-BrooksRunning-Site/Sites-BrooksCatalog/default/v1361380308454/images/ProductImages/100018/100018_610_a_ZM.jpg?sw=385" width="320" /></a></div>
<br />
And for some reason I never looked to see what was the Heel-to-toe drop?<br />
<br />
I had these shoes sitting in my closet and last week I decided to give them a try. I wore them around the house and they were very light (8.6oz) and were a little stiffer then the Launch but I liked the way they felt. Then the next morning rolled around and I had a 14mi run with 9mi at Lactate Threshold on the schedule and I walked out the door wearing my new, cool looking ST Racer 5's.<br />
<br />
Bad Idea #1: Wearing a style I have never worn before for a 14mi run w/9mi @LT pace.<br />
Bad Idea #2: Not noticing that these shoes have a <b>12mm </b>Heel-to-Toe drop.<br />
Bad Idea #3: Not stopping the run after my calf's began to feel a tingling sensation.<br />
<br />
Why happened?<br />
<br />
If you have ever transitioned into a minimalist-type of shoe, whether it be the Brooks Pure Series, Newtons, Vibrams, etc ... you were surely warned that the transition needs to be done slowly. Start with short runs and gradually increase them over a long period of time. This is not a theory, it is an outright fact. It actually took me about a year until I was able to do the marathon distance in the Brooks Flows.<br />
<br />
AND ... Apparently this rule also applies for transitioning in the other direction too? On Sunday night I pulled up the Brooks website and looked up the drop (12mm) of the Racer 5's and realized immediately the error of my ways. I think people just never go from low drop to high drop so I learned this lesson the hard way.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSob-jyBHSmuYgUEG433GgbKW2DFe5QRV4mx7r59XR-hWuqHwGx6Q" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="135" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSob-jyBHSmuYgUEG433GgbKW2DFe5QRV4mx7r59XR-hWuqHwGx6Q" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And I didn't even have the excuse of being drunk!</td></tr>
</tbody></table>
<br />
<br />
So, this was on Sunday morning. My left and right calf were inflamed by Sunday night and walking was difficult. The pain is more in the lower calf, upper achilles area (soleus maybe?) and the left is much worse then the right. I've been forced to skip all my scheduled swims/bikes/runs over the last two days due to the strain but was able to go to the track early this morning and do some slow 800m repeats.<br />
<br />
I am hopefully to be back at full steam by the weekend and actually relived that this bone-headed mistake just caused a little strain and not a major injury. I am still going to run in the ST Racer 5's as they are really fast and responsive shoe but I will need to keep the runs much shorter as my legs get used to them.<br />
<br />
What did we learn today?<br />
<br />
Lesson #1 - I am an idiot.<br />
Lesson #2 - Know the Heel-to-toe drop on your shoes.<br />
Lesson #3 - I am an idiot.<br />
<br />
<b>Do you know the Heel-to-toe drop in your shoes? Will you now go look it up?</b><br />
<b><br /></b>
Thanks for Reading,<br />
<br />
Jeff<br />
<br />Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com32tag:blogger.com,1999:blog-4117508586192062017.post-4274144557049106962013-02-17T13:07:00.003-06:002013-02-17T13:16:37.652-06:00My Diet as an Endurance Athlete ...Last week I wrote a couple of posts (<a href="http://danglethecarrot.blogspot.com/2013/02/why-cyclists-are-so-damn-skinny.html" target="_blank">here</a> and <a href="http://danglethecarrot.blogspot.com/2013/02/a-race-report.html" target="_blank">here</a>) that talked about performance gains I have been experiencing with a new focus on optimizing my body composition. Both of these posts focused on the outcomes of being much lighter than previous years but neither mentioned the "how" my diet has changed. I received a few emails and some comments asking to explain the "how"?:<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-rgbom4tioBM/USEWDpoq84I/AAAAAAAALCI/MHqwXuDh86A/s762/image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="233" src="http://1.bp.blogspot.com/-rgbom4tioBM/USEWDpoq84I/AAAAAAAALCI/MHqwXuDh86A/s400/image.jpg" width="400" /></a></div>
<br />
Let's do that today.<br />
<br />
First, let me step back and give you brief history of my ups and downs with weight loss over the years.<br />
<br />
Like many people, after I got out of college and entered the real world I began to slowly pack on the pounds. <a href="http://danglethecarrot.blogspot.com/2008/08/detailed-chronical-of-p90x.html" target="_blank">One night</a> back in 2008, at the age of 32, I stepped on the scale and was disgusted to see the digital read out before my eyes flashing a rather larger number - 210 LBS.<br />
<br />
At 5'9",under any metric you choose, that weight would place me squarely in the category of "obese". <br />
<br />
It was time to make some changes.<br />
<br />
I ordered P90X, everyone's favorite at-home fitness program, and religiously followed the program for 6 months - it worked because I was back to my fightin' weight of around 170LBS (2nd Pic Below) and I looked and felt healthy. After these 6 months and a new appreciation for living a healthy lifestyle I needed a new challenge and found Triathlon.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-N7PhRR9wnDs/STijQe7AwUI/AAAAAAAAGUg/HY18ti1BLaM/s512/STP69619.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-N7PhRR9wnDs/STijQe7AwUI/AAAAAAAAGUg/HY18ti1BLaM/s200/STP69619.JPG" width="191" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After 14yrs of Beer and Pizza - <br />
Day 1 of P90X</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-BMRW-rqERAE/SePqwarXenI/AAAAAAAAGUU/FktLGVgSD7g/s512/SDC10808.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-BMRW-rqERAE/SePqwarXenI/AAAAAAAAGUU/FktLGVgSD7g/s200/SDC10808.JPG" width="195" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">After 180 Days of P90X</td></tr>
</tbody></table>
<br />
After my <a href="http://danglethecarrot.blogspot.com/2009/08/i-am-now-triathlete.html" target="_blank">first Sprint Triathlon</a>, I realized quickly that compared to the fast people (which I was not one) that day I was still heavy. Through consistent training over the next couple of years I was able to get my weight down to around 155LBS. I looked skinny and felt fast, this was my perfect racing weight ... so I thought.<br />
<br />
Now flash forward to October of 2012. I was coming off of being sick (and on the couch) and had once again packed on some extra insulation and was sitting at 163LBS. But what was more concerning to me was that I looked unhealthy and all the weight I had gained was in my stomach. Once again, it was time to make some changes.<br />
<br />
This is when Annie, my better half, and I decided to hire a <a href="http://www.fuelingyourlife.net/index.html" target="_blank">nutritionist</a> who caters to Endurance Athletes.<br />
<br />
Below is a description of how I now eat:<br />
<br />
- Breakfast (5:30): 6 Eggs Whites, 2/3 Cup Starch<br />
<br />
<ul>
<li>Egg White Omelets with Hashbrowns/Oatmeal or Egg White Waffle using Oatmeal.</li>
</ul>
<div>
- Mid-Morning (9:00-9:30): Shake or Yogurt/Fruit</div>
<div>
<ul>
<li>1 Cup Egg Whites mixed with 1/2 Cup Almond Milk and 2 tsps Sugar Free Nesquik.</li>
</ul>
<div>
- Lunch (12:00): 6oz LEAN Meat, 1 Cup Starch, 1 Cup Veggies, Vinegar dressings</div>
</div>
<div>
<ul>
<li>Most of the time I make a bowl of Lean Turkey or Chicken with Corn or potatoes and Leafy Greens with Broccoli and Carrots. It is awesome.</li>
</ul>
<div>
- Mid-Afternoon (3-4pm): Protein Muffins or Balanced Snacks.</div>
</div>
<div>
<ul>
<li>My Nutritionist gave us a bunch of recipes for this ... Bananas, Veggies, Fruits ...</li>
</ul>
<div>
- Dinner (6-7pm): 6oz LEAN Meat, 2 Cups steamed or raw veggies, fat free dressings.</div>
</div>
<div>
<ul>
<li>I usually cook a low fat meat (Tilapia, 99/1 turkey breast, LEAN Chix Breast - no rib meat added) and eat a ton of veggies. Starch/carbs are not add for dinner unless a big workout or race is coming up.</li>
</ul>
<div>
<br /></div>
</div>
<div>
So, overall this is pretty simple. We try and keep the fat in our Lean Meats extremely low (less than 10%) and eat a ton of vegetables and take in the carbs at breakfast and lunch.</div>
<div>
<br /></div>
<div>
The key to success for us has been to plan out our meals weekly. Each weekend we go to the grocery store and load up on our proteins. We will toss 6-8 LEAN Chicken Breasts in the crock pot on Sunday and they last us for most of the work week. We cook more than we need and refrigerate the rest for lunch. </div>
<div>
<br /></div>
<div>
BUT the most important thing we did was buy a digital food scale. Portion control is key and without the scale we would not be able to do this like we have been. Get a scale.</div>
<div>
<br /></div>
<div>
I have heard many a person make the claim that eating healthy like this is expensive and I am not going to lie and tell you otherwise because our grocery bills have been higher then in the past. HOWEVER, our overall expense on meals has gone down slightly because we RARELY eat out anymore. Especially for lunch.</div>
<div>
<br /></div>
<div>
Another important fact that has helped me is having a solid support group in place. Annie, who probably does not want me posting her weight online, looks amazing right now and has been my dedicated partner throughout. We keep each other accountable and give each other a kick in the butt when faced with temptation (like cookies or cake). I have also leaned heavily on <a href="http://cooktraineatrace.com/" target="_blank">Jason</a>, as we have been following very similar plans and have seen virtually identical results. Jason is a vegetarian and has really helped me with selecting the right veggies and preparing them. Check out <a href="http://cooktraineatrace.com/changing-the-way-i-eat/" target="_blank">his site</a> for tons of great recipes for Endurance Athletes.</div>
<div>
<br /></div>
<div>
So, this brings us to the end, and you all are probably wondering where I am today?</div>
<div>
<br /></div>
<div>
- On October 22nd 2012, my weight was 160LBS and my Body Fat Percentage was an embarrassing 17%. </div>
<div>
<br /></div>
<div>
- Today, February 17, 2013 - about 4mos later, my weight is 142LBS with a Body Fat Percentage of a lean looking 9%. </div>
<div>
<br /></div>
<div>
More importantly, is that I look and feel fantastic. I have never slept as good as I have been in my entire life and between the extra sleep and healthy foods my recovery from hard training days is much quicker. </div>
<div>
<br /></div>
<div>
Back in 2008 when I decided to "make some changes" I never imagined that would equate to being 68 LBS lighter today, but based on how I look and feel this is exactly where I need to be!</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
If you have any questions please feel free to email me (jeffirvin@gmail.com) and I'll do my best to answer.</div>
<div>
<br /></div>
<div>
Thanks for Reading,</div>
<div>
<br /></div>
<div>
Jeff </div>
Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com29tag:blogger.com,1999:blog-4117508586192062017.post-84166400909023229152013-02-14T07:00:00.000-06:002013-02-14T07:00:10.953-06:00Why Cyclists are so Damn Skinny ...<br />
I train with power on the bike.<br />
<br />
I believe everyone should train with power and hopefully after this brief analysis you'll see why?<br />
<br />
Each year I usually cycle very sporadically over the winter and run lots of miles. By the time Feb/Mar roll around I am ready to get back in the saddle and this means I need to do a Functional Threshold Power Test(FTP). An FTP test is simply the maximum amount of watts you can hold for one hour. This number is than used as your baseline for training and you retest every 6 weeks to track improvement and reset the baseline. Simple, right?<br />
<br />
I did my FTP test last Wednesday and here are the results I wrote in my Training Peaks log:<br />
<br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">- My FTP is 207.1 on 2/6//13.</span><br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;"><br /></span>
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">- FTP is down from 218 on 3/18/12.</span><br style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;" /><br style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;" /><span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">- In March 2012 my weight during that FTP Test was 153lbs, which is a w/kg of 2.98.</span><br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;"><br /></span>
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;"> - Sidebar: <i>W/Kg stands for Watts per Kilograms. This is the avg watts push divided by my weight in kilograms. The higher the number the better.</i></span><br style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;" /><br style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;" /><span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">- However, on 2/6/13 my weight was 142lbs** which makes my <i>W/Kg 3.215 (nice).</i></span><br style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;" /><br style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;" /><span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;"><b>So ... I lost 11 watts from LYs FTP Test at the same time BUT my W/Kg went up by .23. This means I am pushing less Watts but climbing better and riding faster despite the drop in power. This is why Cyclists look like bean poles!</b></span><br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;"><b><br /></b></span>
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;"><br /></span>
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">Now what the heck does this all mean to a Triathlete?</span><br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;"><br /></span>
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">Well, this was my first FTP test after being sick and a long layoff. I expected it to be low and over the next 8 months my goal is to get my weight down another 3lbs to 139lbs and increase my FTP to 221w. If these two goals are accomplished my W/Kg's would be 3.51.</span><br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;"><br /></span>
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">Now these numbers become relevant when you plug them into a calculator (</span><a href="http://bikecalculator.com/" style="color: #1155cc; font-family: arial, sans-serif; font-size: 12.499999046325684px;" target="_blank">http://bikecalculator.com/</a>)<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;"> to figure out what can be accomplished on the bike course. My "A" race this year is Ironman Florida so it will be the course I use for the calculations.</span><br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;"><br /></span>
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">Here is what things will look like:</span><br />
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;"><br /></span>
<span style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">At 139lbs and an FTP of 221, which would be 3.51 w/kg, the bike split on a flat course like Florida would be:</span><br />
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
- @65% FTP = 144watts avg = 5hr 29min</div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
- @70% FTP = 155watts avg = 5hr 19min</div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
If I rode the course today at an FTP of 207 and @65% FTP = avg watts 135 = 5hr 37min. </div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
These numbers do not take into account wind or road conditions but are nice to use when trying to estimate performance.</div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
By training with power I have clear and concise metrics with clear and concise goals. An FTP of 221 is very attainable for me, even at a lesser weight then last year. It is something that I am very excited to go after because by training with power it is measurable and as I move through my training my fitness level will be a known entity as opposed to something I am guessing at.</div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
Do you train with power? After reading this are you going on a crash diet?</div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
Thanks for Reading,</div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
Jeff</div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<i>** I have not weighed 142lbs since I was 13yo</i>.</div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div style="background-color: white; font-family: arial, sans-serif; font-size: 12.727272033691406px;">
<br /></div>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com33tag:blogger.com,1999:blog-4117508586192062017.post-46982483226552102342013-02-12T17:39:00.001-06:002013-02-12T18:31:59.210-06:00A Race Report Bridgefest 5K - 2/2/2013<br />
<br />
This was the third consecutive year racing the Bridgefest 5K in my hometown of Kingwood, TX. The race is put on by the local YMCA and the proceeds go to helping local schools. It is always a fun event and the race is a simple out and back over the big Bridge across Lake Houston.<br />
<br />
Going into the race I <a href="http://danglethecarrot.blogspot.com/2013/01/racing-weight.html" target="_blank">wrote about how this was going to be the lightest weight at which I have ever raced</a>. I had 4 previous 5k's and wanted to see how I could run on what turned out to be very little fitness. As luck would have it, I got the flu 10 days before the race. It was wonderful. But by the time race day rolled around I was feeling healthy again and decided to give it a go.<br />
<br />
I lined up in the front and tried to hold back as the 97lb High School Cross Country kids shot out like they were fired from a bazooka. After about 500 yards I was free from all the congestion and had a lot of open space to operate. Mile 1 hit and I glanced at my Garmin for the first time and saw a 5:56 pace. This was too fast. Immediately I new that I was going to pay for that first mile with a lot of hurt in the last mile.<br />
<br />
By mile 2 I had passed a few of the skinny HS kids and was also passed by a few people. One guy who passed reminded me of the pre-shaved headed Walter White from Breaking Bad. As he ran past I looked up at the guy and thought to myself, "The meth must be giving him super speed."<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSkHQXUECG5A0tnxbH1vRL3ZXdfdOOxWxeVrGd3CsjE3FADjVqm" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSkHQXUECG5A0tnxbH1vRL3ZXdfdOOxWxeVrGd3CsjE3FADjVqm" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"You were just passed by Heisenberg, bitch!"</td></tr>
</tbody></table>
<br />
By about mile 2.5 I was in a world of hurt and just trying to hang on. My legs felt okay but my lungs were burning like hell.<br />
<br />
Here is my pained-self heading to the finish:<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-WRn1DP56pYU/URrLTou5JzI/AAAAAAAALBw/IayD5TxzU0M/s1600/IMG_6028.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-WRn1DP56pYU/URrLTou5JzI/AAAAAAAALBw/IayD5TxzU0M/s320/IMG_6028.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Thems are the new Brooks Pure Connect 2s</td></tr>
</tbody></table>
<br />
Final results were:<br />
<br />
<b>Finish Time: 19:53</b><br />
<b>AG M30-39: 2/49</b><br />
<b>OA: 13/724</b><br />
<b>Old Dude Place: 3/a lot</b><br />
<b>Race Day Weight: 143.2lbs</b><br />
<b><br /></b>
<b>2012 Time: 19:11</b><br />
<b>2012 Weight: 151lbs</b><br />
<br />
Some other stats to compare 2012 to 2013:<br />
<br />
- Total Training Miles for 3 months before 2012 Race: (Nov- 178mi ;Dec- 252mi ;Jan- 251mi = <i>681mi</i>)<br />
- Total Training Miles for 3 months before 2013 Race: (Nov- 46mi ;Dec- 20mi ;Jan- 80mi = <i>146mi)</i><br />
<i><br /></i>
So what did I learn from this little comparison of weight vs fitness?<br />
<br />
Not much.<br />
<br />
I had a decent race but when trained I am much faster. The real test would be to do this race next year at 143lbs and 681mi running the 3 previous months. Until that happens the results are going to have to remain <i>inconclusive</i>.<br />
<br />
Thanks for Reading,<br />
<br />
Jeff<br />
<i><br /></i>Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com15tag:blogger.com,1999:blog-4117508586192062017.post-52632916055961284022013-01-21T07:00:00.000-06:002013-01-21T08:55:10.476-06:00Racing Weight ...<div class="separator" style="clear: both; text-align: center;">
<i>What is MORE important for speed, Fitness or Weight?</i></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-k-L8BcOzGD0/UPmrI5JikaI/AAAAAAAAK_8/ZIaBN2JMaug/s424/Paces.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="114" src="http://3.bp.blogspot.com/-k-L8BcOzGD0/UPmrI5JikaI/AAAAAAAAK_8/ZIaBN2JMaug/s320/Paces.jpg" width="320" /></a></div>
<br />
The above chart shows my times in the four 5k's I have raced and what my weight was on race day. Admittedly, my fitness has improved over the years but my weight has also dropped. So that brings us to the question of what is more responsible for the drop in times and the positive gains in speed - The weight or the fitness? The answer is probably a bit of both and the chart above makes the case for each side of the debate.<br />
<br />
BUT, If you asked my opinion ...<br />
<br />
I'd say dropping the pounds is more crucial to enhanced speeds then overall fitness. And I am not alone in this thought process:<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-Ef7tlWhqukw/UPm0Tq5M2CI/AAAAAAAALAU/wmxQBs35vos/s422/FB%2520Fitzgerald.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="175" src="http://3.bp.blogspot.com/-Ef7tlWhqukw/UPm0Tq5M2CI/AAAAAAAALAU/wmxQBs35vos/s320/FB%2520Fitzgerald.jpg" width="320" /></a></div>
<br />
<br />
Matt (author of the excellent book, <i><a href="http://www.amazon.com/Racing-Weight-Lean-Peak-Performance/dp/1934030996/ref=sr_1_2?s=books&ie=UTF8&qid=1358543120&sr=1-2&keywords=racing+weight+matt+fitzgerald" target="_blank">Racing Weight</a></i>) and I could be completely wrong and overall fitness could be the ultimate trump card but we will find out on February 2nd in an upcoming 5k I am racing. My fitness is very average right now and nowhere close to the levels of 2011 & 2012. However, my weight is as low as it has ever been as an adult, wait for it ... <i>144.2 lbs.</i><i><br /></i><br />
<i><br /></i>
So what we learned today is that my unscientific test of Weight vs Fitness is going to be forever answered in two weeks. Good, moving on ...<br />
<br />
Surely you are now wondering, "How'd you lose the weight to get down to 144.2lbs?"<br />
<br />
I will try and break it down. If you are a regular reader, you'll probably recall that I was <a href="http://danglethecarrot.blogspot.com/2012/11/blog-what-blog.html" target="_blank">really sick</a> back in September and October with a virus. After getting over the sickness I ballooned up to 163lbs and decided it was time to make some changes to the diet and went and saw a nutritionist. My BF% was over 17% (up from 11-12% in August) and I looked flabby, especially in the mid-section.<br />
<br />
The nutritionist devised an eating schedule that included cutting out fatty proteins, adding tons of veggies, consuming water like a camel, and eating 5-6x per day. I also choose to dramatically limit my <a href="http://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609611543/ref=sr_1_1?ie=UTF8&qid=1343328904&sr=8-1&keywords=wheat+belly" target="_blank">Wheat consumption</a> (including beer). It has worked. I have not been perfect and actually had a couple of relapses like when we traveled to <a href="http://danglethecarrot.blogspot.com/2012/12/memphis-tennessee.html" target="_blank">Memphis</a> and when I went to Pittsburgh around Christmas but for the most part I have followed the plan and it has worked.<br />
<br />
My BF% is under 10% now and I can really feel the difference in my running and cycling and will be entering the 2013 at a perfect Racing Weight for the first time.<br />
<br />
<b>Do you agree with me and believe weight trumps fitness or do you reside in the fitness trumps all camp?</b><br />
<b><br /></b>
Thanks for Reading,<br />
<br />
JeffAnonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com32tag:blogger.com,1999:blog-4117508586192062017.post-34030194290463449482013-01-18T12:06:00.002-06:002013-01-18T12:06:53.773-06:00So What Did Y'all Think?Last night was the big moment ...<br />
<br />
The interview we had all been waiting for ...<br />
<br />
Lance vs Oprah ...<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRLKd0_dnvgZ_CGVxogLnIE0i54RAtajFRXYWm1pyo_mICmEQT1lQ" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRLKd0_dnvgZ_CGVxogLnIE0i54RAtajFRXYWm1pyo_mICmEQT1lQ" /></a></div>
<br />
I watched it, thankfully on DVR so I could FF past all the damn commercials, and my take?<br />
<br />
Ninety minutes of my life I will never get back. It was boring, contrived, contrite and I walked away feeling nothing at all. It was sort of like the series finally of Seinfeld - unfulfilling.<br />
<br />
IMO, it was so uninteresting that I canceled Part II on the DVR for tonight. Just not worth my time.<br />
<br />
Ten minutes into the program last night I realized what I really wanted to see:<br />
<br />
Lance to just go away for quite some time. Just get out of the public spotlight and leave us all alone. We deserve that - bye, bye cheater.<br />
<br />
Thanks for Reading,<br />
<br />
Jeff<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com17tag:blogger.com,1999:blog-4117508586192062017.post-80209261377508648212013-01-02T17:50:00.000-06:002013-01-02T17:50:33.819-06:002013 Race ScheduleThe Count Down Timer is clicking away -------------><br />
<br />
Ironman Florida is my only "A" race for 2013.<br />
<br />
That means I am going to be a three sport guy for 12 months.<br />
<br />
Here is how the year is going to look:<br />
<br />
Feb 2nd - <a href="http://www.ymcahouston.org/links/lakehoustonbridgefest.pdf" target="_blank">BridgeFest 5k</a> (Kingwood, TX)<br />
April 20th - <a href="http://www.laketejastriathlon.com/" target="_blank">Lake Tejas Sprint Triathlon</a> (Colmesneil, TX)<br />
September 21st - <a href="http://www.redmantriathlon.com/" target="_blank">Redman 70.3</a> (Oklahoma City, OK)<br />
November 2nd - <a href="http://www.ironman.com/triathlon/events/ironman/florida.aspx#axzz2Gr9SMiRU" target="_blank">Ironman Florida</a> (Panama City Beach, FL)<br />
<br />
Yep, only have four races planned right now. I might add a running race or two but right now this is all I am doing.<br />
<br />
Why these races?<br />
<br />
The Bridgefest 5k will be my first race. It is a local 5k that I have done the last two years and really enjoy the event so am running it again. It will also be the first time I have raced since being sick so it gives me something to train for over the next month.<br />
<br />
The Lake Tejas Tri is about 2hrs North of me and is on a what looks to be a hilly bike course. I haven't done a Triathlon since the August Ironman and figured this small race (capped at 300ppl) would be a good event to get the Tri legs back.<br />
<br />
Redman is in Oklahoma City and is only about a 6.5hr drive for me from North Houston. More importantly, it is exactly 6 weeks out from Ironman Florida which makes this close to perfect (8 weeks out would be just perfect) for a long training day under race conditions. And the course conditions should be similar to that of Panama City, maybe a little warmer, but will be flat and windy.<br />
<br />
Ironman Florida was decided on over a year ago. I wanted to do a fast Ironman course and few are faster than the track at Panama City Beach.<br />
<br />
Who else has 2013 already planned? We doing any of the same races?<br />
<br />
Thanks for Reading,<br />
<br />
JeffAnonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com21tag:blogger.com,1999:blog-4117508586192062017.post-77007037577486213942012-12-31T17:50:00.001-06:002012-12-31T18:01:18.285-06:00Don't Let the Door Smack You on the Ass on the Way Out 2012 ...So this will be the obligatory Blogger 2012 Recap Post.<br />
<br />
<div>
<br /></div>
<div>
<b>Cool Things that Happened:</b></div>
<div>
<ul>
<li><a href="http://www.brooksrunning.com/">Brooks Running</a> renewed my sponsorship in the Brooks ID program.</li>
<li>I became an Endurance Sports Coach and have started a company and am enjoying the hell out of it.</li>
<li>Had a visit to Texas from Jennie and Kevin for the Woodlands Marathon in March and we all had a great time. Even went to the Rodeo and Jason made the drive down to be a super-sherpa with Annie.</li>
<li>Dave and I took a long road trip (20hrs windshield time) to Lubbock, Texas for the BSLT70.3 and stopped at a half dozen amazing small-town Texas BBQ places.</li>
<li>Took a little drive out to Austin to visit IronBob Shuler and got in some riding over on Lance Armstrong's training grounds. Managed to stay PED free.</li>
<li>Took an awesome trip to Quebec for Ironman Mont-Tremblant with Dave, Jenn, Kevin, Jennie, Beth, Jon, Annie, and Mandy.</li>
<li>Got a new Cannondale Road Bike and feel back in love with Cycling.</li>
<li>Had an unforgettable trip to Memphis with Jim, Elizabeth, Dave, Jenn, Deanna and Annie.</li>
<li>Took a drive to Dallas and stayed with Karen and Jason for the Dallas Marathon and then watched three of my incredible athletes all PR on an extremely hot and humid day.</li>
<li>After being sick, Annie and I went to a nutritionist and have been following his eating plan and I am now 10lbs lighter then my Ironman Racing weight.</li>
</ul>
<div>
<b>Not-So-Cool Things that Happened:</b></div>
</div>
<div>
<ul>
<li>After the Woodlands Marathon I ended up in the medical tent with <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001431/">Hyponatremia</a> and spent the remainder of the afternoon pissing blood.</li>
<li>At the end of March and the beginning of IMMT training I got the flu, bronchitis and a sinus infection. It took me down for about two weeks and really funked up training.</li>
<li>Three weeks before IMMT during mile 14 of a long run I collapsed in the parking lot of a Starbucks from Heat Exhaustion. I ended up in pretty bad shape and was actually lucky it was not Heat Stroke.</li>
<li>A week after IMMT my body was not feeling recovered and I had a low grade fever. A few days later I ended up in the ER and after hours of testing it was determined I was infected with the <a href="http://www.cdc.gov/ncidod/diseases/ebv.htm">Epstein-Barr Virus</a> (EBV) and this lead to <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001617/">Mononucleosis</a>. </li>
<li>It took me about 6 weeks to be deemed EBV Free. And with my fitness level being decimated I gained a ton of weight. </li>
<li>I decided to not race the Boston Marathon.</li>
<li>Due to being sick I became slow )-:</li>
</ul>
<div>
<br /></div>
</div>
<div>
<b>By the Numbers (Races):</b><br />
<ul>
<li> Seven total Races</li>
<li> Five PRs</li>
<ul>
<li>Bridgefest 5K</li>
<li>Lifetime Fitness 10K</li>
<li>The Woodlands Marathon</li>
<li>Kemah Olympic Tri</li>
<li>Ironman Mont-Tremblant</li>
</ul>
<li>My First DNF</li>
<ul>
<li>Buffalo Springs Lake Tri 70.3</li>
</ul>
<li>My First Overall Win</li>
<ul>
<li>Lifetime Fitness 10K</li>
</ul>
</ul>
<div>
Overall it was an okay year racing. I was able to Boston Qualify with a 3:06 at the Woodlands Marathon but, despite a PR, I had a tough day at IMMT with a 12:00 Finish Time. Due to the health issues I had this year I feel that I under-performed to my potential which is why I am not super happy with 5 PRs in 7 races.</div>
<div>
<br /></div>
<div>
<b>By the Numbers (Training):</b><br />
<br />
<ul>
<li>Swim -<span style="background-color: #d0d7dd; font-family: Verdana, Arial, sans-serif; font-size: 10px; font-weight: bold; white-space: nowrap;">139336.00 M - 52h 49m 21s </span></li>
<li>Bike - <span style="background-color: #d0d7dd; font-family: Verdana, Arial, sans-serif; font-size: 10px; font-weight: bold; white-space: nowrap;">2843.55 Mi - 148h 01m 02s </span></li>
<li>Run - <span style="background-color: #d0d7dd; font-family: Verdana, Arial, sans-serif; font-size: 10px; font-weight: bold; white-space: nowrap;">1024.48 Mi - 147h 19m 35s </span></li>
</ul>
</div>
</div>
<div>
These training numbers are sad. Especially taken over the course of a full 12-months. But when I drill down and look at my logs they really are not too bad and here is why:<br />
<br />
- 95% of the running miles were done in 8 months which is around 119 Miles/month. Thanks EPV. My highest month was 251mi.<br />
- All of the Bike Miles were done in 7 months. Due to Marathon training in the winter I did not ride in Jan or Feb and then did not ride after getting sick in the Fall. Over 7 months this equals around 405 Miles/month. My highest volume month was 601mi.<br />
- No excuses for not swimming. I just chose not to swim that much.<br />
<br />
<b>Most Controversial Post:</b><br />
<br />
<ul>
<li><a href="http://danglethecarrot.blogspot.com/2012/01/calling-bullshit-on-crossfit-endurance.html" target="_blank">Calling Bullshit on CrossFit Endurance</a>: The Crossfitter do not like this one. It must be on some CFE Message board or website because this post was written in January and I am still getting emails and comments. In that time it has over 5500 unique visitors and only God knows how many page views. I've grown tired of replying so if you are feeling frisky grab the reigns and have at 'em.</li>
</ul>
<div>
<br /></div>
<br />
So there you have it. The Dangle the Carrot 2012 Recap. I know I sound all doom and gloom about 2012 but after writing this I was reminded of all the very cool things that happened and it made all the time sick, on stretchers, or in ERs seem not all that bad.<br />
<br />
Hope you all had a great 2012 and will have an even better 2013.<br />
<br />
Thanks for Reading,<br />
<br />
Jeff</div>
<div>
<br /></div>
<br />Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com8tag:blogger.com,1999:blog-4117508586192062017.post-80227812323907103032012-12-06T19:06:00.001-06:002012-12-06T20:56:04.987-06:00Memphis, Marathoning, and Eating<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-ebZ2CTDdX20/UMEc0F7yC_I/AAAAAAAAK8U/Pn0ULZthBuc/s640/photo%2520%252840%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-ebZ2CTDdX20/UMEc0F7yC_I/AAAAAAAAK8U/Pn0ULZthBuc/s320/photo%2520%252840%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Fat Ass Capital of the World</td></tr>
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<br />
This past weekend Annie and I were in Memphis so she could run in the <a href="http://www.stjudemarathon.org/">St. Jude Memphis Marathon</a>. It was Annie's "A" race for the year and a trip that had been planned many, many months ago. Joining us on the trip were our good friends <a href="http://fromtinmantoironman.blogspot.com/">Deanna</a>, Elizabeth, Jim, Jenn, and Dave. Annie, Dave, Jenn, and Elizabeth were all running the race while Deanna, Jim, and me were the world's best sherpas/sign makers/cheerers/drunks/rib eaters. <br />
<br />
Now this "report" is going to be broken into two sections:<br />
<i><br /></i>
<i>Part One - The Race</i><br />
<i><br /></i>
<i>Part Two - Memphis </i>(Page Down)<br />
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<br />
<br />
<b>Part One - The Race</b><br />
<br />
Lets get to the race first and see some excellent action shots by an extremely talented photog (me).<br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/--cUiUGmBgpI/UL1jIynA2vI/AAAAAAAAKKU/GJpFeZFR6C8/s800/DSC_0189-001.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://4.bp.blogspot.com/--cUiUGmBgpI/UL1jIynA2vI/AAAAAAAAKKU/GJpFeZFR6C8/s320/DSC_0189-001.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jenn and Annie at the Expo.This was Jenn's first marathon and Annie's fifth.</td></tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-zDCV9KhyA3Q/UL1kAzjmvKI/AAAAAAAAKL8/51IRavVia64/s800/DSC_0204-001.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://2.bp.blogspot.com/-zDCV9KhyA3Q/UL1kAzjmvKI/AAAAAAAAKL8/51IRavVia64/s320/DSC_0204-001.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Annie Pre-Race looking not nervous.</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-8gwNreE-0K0/UL1mVTtwDVI/AAAAAAAAKPc/FRMURhGGrY4/s800/DSC_0240.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://3.bp.blogspot.com/-8gwNreE-0K0/UL1mVTtwDVI/AAAAAAAAKPc/FRMURhGGrY4/s320/DSC_0240.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Beale Street lined with spectators waiting for the lead runners.<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-wK9SY_XZtKE/UL1pr3WQaMI/AAAAAAAAKUc/XdcEDuaBC34/s800/DSC_0281.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://3.bp.blogspot.com/-wK9SY_XZtKE/UL1pr3WQaMI/AAAAAAAAKUc/XdcEDuaBC34/s320/DSC_0281.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Elizabeth waving at us and holding strong with the 3:30 pace group.</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-bKISicIw6Pc/UL1rZqiRX-I/AAAAAAAAKXA/eHQbDwH4BF8/s800/DSC_0302.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://3.bp.blogspot.com/-bKISicIw6Pc/UL1rZqiRX-I/AAAAAAAAKXA/eHQbDwH4BF8/s320/DSC_0302.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Throng of Humanity with the 4hr Pace Group!</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-uf_93rY39ss/UL1vNr71PqI/AAAAAAAAKdM/fjFrJO7HDWs/s800/DSC_0353.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://1.bp.blogspot.com/-uf_93rY39ss/UL1vNr71PqI/AAAAAAAAKdM/fjFrJO7HDWs/s320/DSC_0353.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Deanna displaying an inside joke - if your mind is in the gutter trying to figure out the joke you are in the right place.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-xFaIVXc0pbc/UL1xmocxF5I/AAAAAAAAKh8/SacaO9F97kM/s800/DSC_0391.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://2.bp.blogspot.com/-xFaIVXc0pbc/UL1xmocxF5I/AAAAAAAAKh8/SacaO9F97kM/s320/DSC_0391.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Annie having fun!<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-As6gqwKXJZU/UL1xu1Ft-eI/AAAAAAAAKiM/tvljfXeFJuw/s800/DSC_0393.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://3.bp.blogspot.com/-As6gqwKXJZU/UL1xu1Ft-eI/AAAAAAAAKiM/tvljfXeFJuw/s320/DSC_0393.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Annie no longer having fun!</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Emk9UdgNyIw/UL1zIIdG9JI/AAAAAAAAKks/3cC7Mclj-6Y/s800/DSC_0413.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://1.bp.blogspot.com/-Emk9UdgNyIw/UL1zIIdG9JI/AAAAAAAAKks/3cC7Mclj-6Y/s320/DSC_0413.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jenn and Dave at the Halfway point.</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-KaeagNUV2w4/UL1tszx8lAI/AAAAAAAAKas/jCbmyNBgEuE/s800/DSC_0332.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://1.bp.blogspot.com/-KaeagNUV2w4/UL1tszx8lAI/AAAAAAAAKas/jCbmyNBgEuE/s320/DSC_0332.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Elizabeth still Rockin' it!</td></tr>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-ccn91p5ycHo/UL35J8QkL4I/AAAAAAAAKrM/BZaZa3OW_u0/s800/DSC_0460.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="215" src="http://2.bp.blogspot.com/-ccn91p5ycHo/UL35J8QkL4I/AAAAAAAAKrM/BZaZa3OW_u0/s320/DSC_0460.JPG" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-mQDqxdGBYow/UL11_xOBMwI/AAAAAAAAKok/fY5w4X_Sja0/s800/DSC_0444.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://2.bp.blogspot.com/-mQDqxdGBYow/UL11_xOBMwI/AAAAAAAAKok/fY5w4X_Sja0/s320/DSC_0444.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Elizabeth with a final kick for her 3:30 finish and BQ!</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-C6VwtixTWsk/UL6ngLTrO1I/AAAAAAAAKzA/HT290Tv4tcY/s800/DSC_0517.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://3.bp.blogspot.com/-C6VwtixTWsk/UL6ngLTrO1I/AAAAAAAAKzA/HT290Tv4tcY/s320/DSC_0517.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dave grabbing his wife's hand at the finish line while the 1500 other women in the crowd look at their husbands in disgust. Thanks Dave. </td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-i620YOKBAoU/UL6pWgtqd8I/AAAAAAAAK2w/6XIwsv78o1M/s800/DSC_0548.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="215" src="http://3.bp.blogspot.com/-i620YOKBAoU/UL6pWgtqd8I/AAAAAAAAK2w/6XIwsv78o1M/s320/DSC_0548.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Annie sprinting in for her 5th marathon finish!</td></tr>
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And this is where the race pictures end because ....<br />
<br />
Annie stumbled into the medical tent. She decided that drinking fluids during the race was optional and ended up severely dehydrated. This led to her passing out for a brief second before she was brought back to life by the always awesome IV Drip! She was pretty out of it and really struggled during the last 10k of the race. But, despite the fact that she should have stopped running, she chose to soldier on and we are all proud of her for finishing. And since Dave and I have spend ample time in medical tents it was hard for us to really say anything without sounding hypocritical.<br />
<br />
Overall the St. Jude Memphis Marathon is an amazing race. It was beyond inspiring to she the children and families lining the course in support of the fine hospital that supports them. All the proceeds from the race go to St Jude's Hospital. If you are looking for a 2013 Marathon please consider this one as each dollar you spend goes to this deserving cause. AND you'll get to spend a weekend in Memphis ....<br />
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<br />
<b>Part Two - Memphis</b><br />
<b><br /></b>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-WOzqIEwJzgs/UMEdFOxvgEI/AAAAAAAAK8k/BvpD_ouqCcU/s512/photo%2520%252842%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-WOzqIEwJzgs/UMEdFOxvgEI/AAAAAAAAK8k/BvpD_ouqCcU/s320/photo%2520%252842%2529.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The King says Hello</td></tr>
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<b><br /></b>
This was my first trip to Memphis and I can guarantee it will not be my last as I fell in love with this goofy place.<br />
<br />
It could possibly be the most weird city I have ever visited. It makes Austin appear normal. Pretty much all the residents are crazy. Like screwed up in the head crazy but in an entertaining southern way.<br />
<br />
If you stay in the city everything is within walking distance or a trolley ride. Beale Street is an absolute blast with live music galore and the food is beyond amazing. We saw <a href="http://www.peabodymemphis.com/peabody-ducks/">ducks walk out of an elevator</a> and into a fountain inside the Peabody Hotel and we were abducted by a horse and buggy...<br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/--d_MVx23B-I/UMEcoufej9I/AAAAAAAAK8E/KMHOEkm5_F8/s629/photo+(38).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/--d_MVx23B-I/UMEcoufej9I/AAAAAAAAK8E/KMHOEkm5_F8/s320/photo+(38).JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not this buggy, a much, much weirder buggy</td></tr>
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And we saw this ...<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-mXL-wVu2UpY/UMEcuL9PlFI/AAAAAAAAK8M/0nG7DS2ZC6A/s640/photo%2520%252839%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://3.bp.blogspot.com/-mXL-wVu2UpY/UMEcuL9PlFI/AAAAAAAAK8M/0nG7DS2ZC6A/s320/photo%2520%252839%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My buddy Jim giving a thumbs up to the sideways smile!</td></tr>
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We went to Graceland ...<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-BIV6nCyG478/UMEcibabZGI/AAAAAAAAK78/q6upnK1OWnc/s640/photo%2520%252837%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-BIV6nCyG478/UMEcibabZGI/AAAAAAAAK78/q6upnK1OWnc/s320/photo%2520%252837%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Deanna and Annie in front of the entrance to hell.<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-r0Vpo-lF0aw/UMEcZFjgbeI/AAAAAAAAK70/FK349L8EE98/s640/photo%2520%252836%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://2.bp.blogspot.com/-r0Vpo-lF0aw/UMEcZFjgbeI/AAAAAAAAK70/FK349L8EE98/s320/photo%2520%252836%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Elvis's Jungle Room - Yep we paid $36 per ticket to see this.</td></tr>
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Graceland really, really sucked. Maybe if I was a lot older or live in a trailer park it would have been cool (All you Elvis lovers feel free to send me hate email).<br />
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We ate at every restaurant in Memphis, or at least it felt like we did.<br />
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Memphis is known for it's food, especially the BBQ, and it lived up to this reputation and even surpassed expectations. Here is a smattering of the eateries we visited:<br />
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<a href="http://www.hogsfly.com/">Rendezvous</a> - We went here for dinner #2 on Saturday night. It is known for the back ally entrance way and amazing ribs. Neither disappointed as the ally was dark and the ribs were delicious.<br />
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<a href="http://www.silkyosullivans.com/">Silky O'Sullivan's World Famous Pub</a> - Dinner #1 was here on Saturday and I had a simple BBQ Burger and fries and they were excellent. We sat outside in a big courtyard and listen to a talented musician cover a bunch of 60's and 70's tunes on acoustic guitar. It was around this time when I could feel myself getting fatter.<br />
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<a href="http://rumboogie.com/">Rum Boogie Cafe</a> - Easily the best pulled pork BBQ sandwich I have ever had. So good that we ate here twice. The blues band on Sunday was great too.<br />
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<a href="http://www.urbanspoon.com/r/50/540178/restaurant/Downtown/Blue-Plate-Cafe-Memphis">Blue Plate Cafe</a> - We had breakfast here during the marathon. The pecan waffles are freaking off the hook.<br />
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<a href="http://www.bluescitycafe.com/">Blues City Cafe</a> - Another self proclaimed World Famous BBQ joint. The ribs and sausage were good but I thought Rendezvous was better.<br />
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<a href="http://www.urbanspoon.com/r/50/540703/restaurant/Downtown/Guss-World-Famous-Fried-Chicken-Memphis">Gus's World Famous Fried Chicken</a> - We had lunch here on Sunday figuring we needed to detox from all the BBQ. Wow, was this good. The building is a hole-in-the-wall which is the universal sign for delicious eats and Gus's was an absolute shit hole so this should tell you how good the fried chicken was!<br />
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<a href="http://www.kookycanuck.com/">Kooky Kanuck</a> - Okay, this place was average. This was dinner #3 on Saturday night/Sunday morning and is also the place the butt-crack picture was taken. We got Poutine here. The lesson learned was never get Poutine anywhere but Quebec.<br />
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Wow. That was a lot of food.<br />
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Also in Memphis we got to meet long time <a href="http://memphishassumthin2say.blogspot.com/">blogger buddy James Ford</a> (go check out his <a href="http://memphishassumthin2say.blogspot.com/">Race Report</a>) and his awesome 3yo son Jesse. James lives in the Memphis suburbs (hence he is not crazy) and made the drive down to hang out and watch some football on Sunday. He also ran the marathon and set over an hour PR - Congrats James and it was great to meet you!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-N6k6NfPJkgE/UMEcHvdM-gI/AAAAAAAAK7g/MrU-2EVemvo/s512/photo%2520%252835%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-N6k6NfPJkgE/UMEcHvdM-gI/AAAAAAAAK7g/MrU-2EVemvo/s320/photo%2520%252835%2529.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sorry for crappy iPhone pic</td></tr>
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<br />
Something amazing happened on this trip and after typing out all the restaurants above maybe it wasn't that amazing after all. When I left the house my weight was 146.6lbs, upon returning my weight was 158lbs. Yep, a little over 11lbs gained in a weekend. I am a bit embarrassed but also a bit proud. Nope, I am just proud. Dave figured out that we consumed over 18,000 calories on Saturday alone!<br />
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Okay, aside from Annie hanging out with volunteer medical personnel - this was just an incredibly fun weekend spent in an incredibly fun city with incredibly fun people. Seriously consider doing the St Jude Memphis Marathon or better yet, talk one of your friends into doing it so you can hang out in downtown Memphis while they suffer on the course!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-S0twQ5YmOzw/UME9Z3zmzsI/AAAAAAAAK9Y/MDgPSSI3Mlo/s512/IMG_1162.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-S0twQ5YmOzw/UME9Z3zmzsI/AAAAAAAAK9Y/MDgPSSI3Mlo/s320/IMG_1162.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hope to see ya again soon Memphis!</td></tr>
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Thanks for Reading,<br />
<br />
JeffAnonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com25tag:blogger.com,1999:blog-4117508586192062017.post-23109532806578923382012-11-19T16:26:00.003-06:002012-11-19T16:28:27.394-06:00A Race on Limited Fitness and A GOAL ...Love this time of the year ...<br />
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- Gravy<br />
- Four Day Weekend<br />
- Turkey and Stuffing<br />
- Comfortable Temperatures<br />
- Football<br />
- Gravy<br />
- Turkey Trot!<br />
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... and gravy, did I mention the gravy?<br />
<br />
Annie, Elizabeth, Bobby, Dave, Jenn, and me will be running the <a href="http://www.woodlandsonline.com/dbs/ymca_new/dyncat.cfm?catid=3043">GE Run Thru the Woods</a> 5 mile race for the 4th consecutive year. I have set a PR in each of the previous 3 years and can guarantee that minor streak will end on Thursday morning.<br />
<br />
Ever since being recovered from the <a href="http://danglethecarrot.blogspot.com/2012/11/blog-what-blog.html">Epstein Barr Virus</a> it has been quite the battle trying to rebuild fitness. The virus attacked my immune system and in doing so decimated my cardiovascular system. It was bad. After getting a clean bill of health from my doctor the meat-head in me figured I'd pick up right where I left off only losing a little of the Ironman fitness. Those of you that have suffered through viral infections are probably chucking right now because you are well aware that is just not the case.<br />
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What used to be an extremely easy pace now feels like a Lactate Threshold run and this dramatic loss of fitness has been quite difficult to wrap my head around. The reality is that I am now slow. Basically back to square one in the aerobic building machine department.<br />
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So, I really have only one option for the foreseeable future - <i>Bust Ass and Rebuild</i>.<br />
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However, I am one that likes accountability so a clear, definable goal is needed: <i>1 Hour PR (10:59) @ Ironman Florida.</i><br />
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And at the least it should be interesting for y'all to follow along and see how this little journey ends up.<br />
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<b>Have any of you ever been in a similar situation? How did you cope?</b><br />
<b><br /></b>
Thanks for Reading,<br />
<br />
Jeff<br />
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<br />Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com28tag:blogger.com,1999:blog-4117508586192062017.post-82795212400397974282012-11-14T17:17:00.001-06:002012-11-14T17:17:13.168-06:00Ironman Mont-Tremblant: The Pictures<div class="separator" style="clear: both; text-align: center;">
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Here is a bunch of the picture from Quebec. They are in no particular order, enjoy!</div>
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Thanks for Viewing,</div>
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Jeff</div>
Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com9tag:blogger.com,1999:blog-4117508586192062017.post-34378181596528377592012-11-12T22:46:00.001-06:002012-11-12T22:46:10.937-06:00Blog? What Blog?Hello Blogosphere,<br />
<br />
It has been quite some time since we have had a chance to converse.<br />
<br />
How have you been? Same ole, same ole? Good to hear.<br />
<br />
Well, things have been busy in my world. Yep, that is why you have been so thoroughly neglected.<br />
<br />
Sorry, shit happens.<br />
<br />
Okay, since most of you are three or more glasses of wine deep lets get caught up bullet-point style:<br />
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<ul>
<li>Ironman Mont-Tremblant was a freaking blast. My race sort of sucked but had a great time with all my buddies. <a href="http://www.ironmanbythirty.com/">Kevin</a> and <a href="http://www.swicyclorun.com/">Jon</a> crushed the course and my friend Dave became an Ironman. <a href="http://caratunkgirl.com/">Mandy</a> had us all laughing the entire time. AND Annie, Jenn (Dave's wife), <a href="http://www.swimbikerundc.com/">Beth</a> and Jennie all had wonderful vacations. The Mont-Tremblant Village is incredible. I've travel all over this Continent and cannot think of a better place to host an Ironman. Lodging, dining, entertainment, and the race all with in walking distance or a short Gondola Ride. I have a gazillion pictures that are going to be my next post (We call that a "teaser" in the blogger biz - yep, still got it).</li>
</ul>
<ul>
<li>IMMT - The Race</li>
<ul>
<li>Swim - 1:15:16 - Beautiful lake with excellent visibility. The start was much less violent when compared to Ironman Texas. At least the men were less violent, you women are freaking hardcore at an IM swim start. Every time I got smashed and saw the offender of violent swats it was a SHE. Anyway, other then a few bitch slaps (see what I did there) the swim was rather uneventful.</li>
<li>T1 - 7:50 - This was one long run from the lake to the changing tent. Like 600m long. </li>
<li>Bike - 6:10:49 - Not my best ride. I woke up that morning and my stomach was not good. It wasn't nerves either, something was just not right and I visited the bathroom a few times to many before the race started. This carried over to the bike course. Stop #1 was about 30mi in and it was a very quick stop, no damage done (to me, the porto was wrecked). Stop #2 was around the 60mi mark and this one was not so good. I lost over 10mins in the porto - not good times. After this stop I was behind on nutrition and it was a battle to get it back so I had to slow down. On the bright side this was probably the best bike course I have ever had the privilege to ride upon. Lots of climbing (between 6500-7000ft) but the road conditions were pristine and fast - well done Canada, well done indeed!</li>
<li>T2 - 4:19 - A little quicker here as the bike transition area was right next to the tent. Legs felt pretty good and my stomach had settle down. It was warm so I changed into a singlet and took off. Hindsight being 20/20 the singlet was a bad decision.</li>
<li>Run - 4:22:39 - The first mile started off very well. I saw Annie and Jenn and tossed some high fives. This was at the top of a pretty good climb and when I started down my stomach started grumbling. Luckily a porto was at the bottom of the hill and this is where I spent the next 7 minutes. the good news is that when I was done I was my last porto visit and the stomach felt better. The bad news was that sitting for 7 minutes had allowed my legs to cramp up pretty good. The next three miles really sucked as I tried to work out the tightness in my quads and hamstrings by alternating between a slow jog and an even slower shuffle. By about mile six the legs started to felt better and I settled in to a decent pace. However, with all the fluids "lost" I knew it was going to be a longer than expected run and by about mile 18 I felt the effects and had to really slow down. And to make matters worse it started to pour down rain and got really cold and I had wished I kept on the long sleeve Brooks shirt (stupid singlet). The final 10k was tough fighting the cold, rain, and bonk but I just kept moving forward. It was awesome seeing Kevin, Jon and Dave numerous times on the run course. Not having the chance to run much of the course it was a lot harder than expected. More hill training was needed. After crossing the finish line and hearing Mike Reilly tell me I was an Ironman <b>I vowed that this would be the last time</b>.</li>
<li><i>Final Time - 12:00:53</i></li>
<li>Despite a difficult race I would highly recommend Ironman Mont-Tremblant. It is an absolutely beautiful venue on an absolutely beautiful course. </li>
</ul>
</ul>
<ul>
<li>Sorry for the abbreviated race report but I really just wanted to get it done. It has been the proverbial noose around my blogging neck. Promise to make up for it with the pictures.</li>
</ul>
<ul>
<li>Now the <i>real</i> reason I have been away from the internets for so long: I WAS SICK. Really, Really sick.</li>
</ul>
<ul>
<li>A few days after returning from Quebec I had a low grade fever (99-100*) and really thought nothing of it. By the following weekend that fever was holding steady at 103* and I was in bad shape. After a 4hr visit to the Emergency Room, a couple of bags of saline, and a few blood vials drawn it was determined I had something called the Epstein-Barr Virus (EBV) and Mononucleosis. Long story short: It was miserable. My spleen was enlarged and my immune system was under a vicious attack. The doctors told me the EBV could linger for months. It was amazing that I was fit enough to do an Ironman and a mere 10 days later I could not even walk up stairs unassisted. These symptoms lasted for about 3.5 weeks.</li>
</ul>
<ul>
<li>We are now close to 2 months since I have been sick and am happy to report a clean bill of health. I received the final blood test results last Friday and the Doctor told me I was, "Disgustingly Healthy". </li>
</ul>
<ul>
<li>I have been running around 15mi and riding 50-60mi per week. It is hard to hold a 9min pace on the run but for some reason I feel great riding. My overall fitness sucks but I have been down before and will build it back up again.</li>
</ul>
<ul>
<li>Over much deliberation I have decided to not run the Boston Marathon in April. The reasons are many but the main one is that I am not physically ready to train for a marathon right now. I could always go and just run slow and treat it as a victory lap but I am just not a victory lap type of guy. Seems to me the Boston Marathon is not going anywhere so I can qualify again.</li>
</ul>
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<li>According to <a href="http://ironbob-ironbob.blogspot.com/2012/10/catching-up-with-jeff.html">Internet Rumors</a>, I have become rather plump in my absence. I am here to let you all know that <a href="http://ironbob-ironbob.blogspot.com/2012/11/checking-in.html">these rumors</a> are completely false and unfounded. Sort of. My race weight is around 155lbs. After I got over being sick I shot up to the mid-160s. However, this was rather short lived as Annie and I have since begun to see a nutritionist and have been following his plan. My weight as of this morning was 149.6lbs and I have lost 4% BodyFat in just 21 days. I am going to be a lean, mean, racing machine.</li>
</ul>
<ul>
<li>He has us eating TONS of veggies. My wheat consumption is almost non-existent. If you want to know why read "<a href="http://www.amazon.com/Wheat-Belly-Weight-Health-ebook/dp/B00571F26Y/ref=sr_1_1_bnp_1_kin?ie=UTF8&qid=1352781891&sr=8-1&keywords=wheat+belly">Wheat Belly</a>". Even more amazing is that my energy level is through the roof since we have changed our dining habits.</li>
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<li>Cooking is kind of enjoyable.</li>
</ul>
<ul>
<li>A big Thank You to all of my internet buddies who checked in to see why I was not writing - it is nice to be missed!</li>
</ul>
<ul>
<li>Good Luck to <a href="http://cooktraineatrace.com/">Jason</a> who is racing IMAZ this weekend - go out and crush it dude!</li>
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<li>You know how above you read something about me "vowing" to never race an Ironman again? Yeah that didn't last very long - Ironman Florida is a mere 352 days away!</li>
</ul>
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Thanks for Reading,</div>
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Jeff</div>
Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com30tag:blogger.com,1999:blog-4117508586192062017.post-59310628689628634602012-08-10T13:22:00.002-05:002012-08-13T07:20:44.255-05:00Ironman Mont-Tremblant Nutrition and Predicted Times<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcTGNIsQ340_JnLw0WVBa8YvGDYafkIopu-IAdM1ctbDxOmdXmUuSw" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcTGNIsQ340_JnLw0WVBa8YvGDYafkIopu-IAdM1ctbDxOmdXmUuSw" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A much needed vacation with an Ironman thrown in...</td></tr>
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The above picture is <a href="http://ironmanmonttremblant.com/">Mont-Tremblant</a>, where we will be staying for 7 glorious nights and racing on Sunday the 19th. This is the inaugural year for <a href="http://ironmanmonttremblant.com/">Ironman Mont-Tremblant</a>, which is located about 90 minutes North of Montreal and is one of the premier Ski Resorts in North America.<br />
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I get asked quite often about nutrition for Ironman and racing in general. If you have been a follower of this blog you know that I have been a guinea pig for just about every darn nutritional product in the market. Some work, some do not. Over the years I have found that <a href="http://www.firstendurance.com/">First Endurance</a> products work the best due to the higher amounts of both calories and electrolytes available in the <a href="https://www.firstendurance.com/nutrition/efs-liquid-shot.html">Liquid Shots</a> and <a href="https://www.firstendurance.com/nutrition/efs-drink.html">EFS Drink</a>. </div>
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Notice I didn't say they, "works the best <i>FOR ME</i>"? First Endurance products are made specifically for Endurance Athletes and are tailored to our nutritional needs. Other products have been designed to provide calories or electrolytes and then as the endurance athlete segment of the market has grown so has the marketing efforts of these other products. Yes, I am looking at you Hammer and GU Energy!</div>
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And when I use the term "<i>Best</i>" it does not mean "<i>awesome</i>" or "<i>epic</i>" or even "<i>#awesomeblossom</i>". It means that it keeps you from bonking on raceday and is both field tested and clinically proven to get you across the finish line. </div>
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**Stepping down from soapbox**</div>
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Okay here is the nutrition breakdown:</div>
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<b>Breakfast:</b> Two bagels with nutella, 2 cups of black coffe, and a 24 ounce bottle of Grape EFS Drink (200calories). This will happen around 430am.</div>
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<b>PreRace</b>: Some water and a swig of Liquid Shots (100cals). Also, 3 <a href="https://www.firstendurance.com/nutrition/prerace.html">PreRace Caps</a> - this is a kick to the ass caffeine boost.</div>
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<b>Swim: </b>A bunch of lake water due to poor swim mechanics (calories vary depending on number of minnows ingested).</div>
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<b>Bike:</b> This is the leg of the race that is most important for nutrition. Under-nourishment will lead to a bonk and a death march of a marathon. Over-nourishment will lead to a bloated belly and a death march of a marathon. Got to get this part right folks!</div>
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I will be carrying only two-24oz bottles, one in a torpedo mount and the other on the downtube. To start the downtube bottle will have 300cals of EFS Drink and the torpedo will have 200cals of EFS Drink. I will drink the torpedo bottle of EFS Drink within the first 10mins on the bike. This will help replenish the calories lost during the swim. After that bottle is gone it will be tossed and water will be grabbed at the bottle hand-ups. </div>
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This is my eating plan over the course of the bike ride:</div>
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Every :20mins on each hour - Big Swig of EFS Drink from Downtube bottle - Total 300 cals.</div>
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Every :40mins on each hour - Big Swig of Mocha Liquid Shots - 2 flasks (400cals ea) @ 800cals.</div>
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Every :60mins on each hour - Entire Honey Stinger Waffle - 5 Waffles (160cals ea) @ 800cals.</div>
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* My Garmin 310 is set to beep every 20mins to remind me to eat.</div>
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** Water is used to wash down the above food - which will be carried on the torpedo mount.</div>
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Additional Calories, if needed (will be based on heat/temp and level of exertion used climbing) - PowerBar Perform (on course drink) @ 200cals per bottle. Will carry on down tube once EFS Drink is gone. </div>
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If you add up all the calories on the bike my base calories will be <i>1900 or 316/hr</i>. When adding in the Perform and initial EFS Drink the total is <i>2500cals or 416/hr</i>. During training I have needed over 400cals per hour but the majority of my training has been on 100* days and my sweat rate will be much less in the 50-60* day in Quebec. This means I am expecting to be closer to the 316 number than the 416 number, but am still prepared if more is needed (ie: if it is freezing and I am shivering on the bike - this burns some cals).</div>
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<b>Run: </b>I will live off the course for the run. No water belts or hand helds. At each station I will take a swig of Perform and grab a Honey Stinger (on course gel) every half our or so. Once I hit the wall around mile 17-18 I will look for the elixir of life known as flat coca-cola and chase it with the oh-so-glorious chicken broth. With as much heat training as I have been doing my body is not going to know how to react to the cooler weather so decisions will have to be made on course, which is awesome since a buffet is offered ever 1600 or so meters during an Ironman marathon.</div>
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<b>Time Goals </b></div>
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<b>Swim: </b>My swim training has been rather erratic over the course of my 24-week plan. Between the flu, lightening storms shutting down the pool, work, the joy of sleeping past 4am, heat exhaustion, and my overall general apathy towards swimming - I'd rate my swim fitness as average. But it is a wetsuit swim ...</div>
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<i>Predicted time - 1:15 to 1:20</i> (If I can hang on Kevin's feet for the first 1000m then sub-1:10).</div>
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<i>T1 - 5:00</i> (This is a guess, I have no idea how long a run it is from the water to the tent?)</div>
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<b>Bike:</b> This course is a two-loop monster. I am expecting to blow up around mile 80 or so as we hit the big climbs for the second time. Here is the profile:</div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcRdV_hwxWPCz4qoT0r68kiMIh4dtLHumZEHDKJd2I5d92dmnCYQAA" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="249" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcRdV_hwxWPCz4qoT0r68kiMIh4dtLHumZEHDKJd2I5d92dmnCYQAA" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yes, you're reading it right, it says 12%</td></tr>
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The good news is I have been riding a TON of hills on my Computrainer, at Cold Springs, and even in Austin. But I have never been on a course like this before. I hope the fitness I have built holds up but the truth of the matter is I just do not know? My Tri Bike is equipped with a 50/34 Compact Crank and an 11-28 Cassette that will help save the legs as I can spin up the hills. The real time gains are going to be made on the downhills and I hope I have the guts to stay aero and bomb these suckers. Ever since my crash last February I have been a little gun shy bombing hills.<br />
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<i>Predicted Time - 5:45 to 6:00</i></div>
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<i>T2 - 5:00</i><br />
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<b>Run: </b>The course is a 2-loop out and back that appears to take you past some beautiful scenery with tons of cheering spectators. I ran a 3:06 stand-alone marathon a mere 5 months ago. The last 3 months have been spent running in the oppressive Houston humidity and because of this I have been having trouble gauging my run fitness as they all feel extremely labored. I've done some shorter runs indoors on the treadmill and have felt extremely strong but then the next run is outside and it feels like I am running with a hippo sitting on my chest. </div>
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Best guess - really beats the shit out of me??? The answer probably depends on how badly I crush myself on the bike.</div>
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<i>Predicted Time - 4:00 </i></div>
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<i>Overall Time - 11:30-11:45</i></div>
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Stalking Information:</div>
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<a href="http://ironman.com/#axzz23ASDI5dT">Ironmanlive.com</a> (click Ironman Mont-Tremblant link)<br />
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<a href="http://tracking.ironmanlive.com/newsearch.php?rid=1143239925&y=2012&athlete=507">My Individual Tracking Link</a></div>
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<b>Jeffrey Irvin - #507</b></div>
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<b>Twitter: <a href="https://twitter.com/JeffIrvin">@JeffIrvin</a></b></div>
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Thanks for Reading,</div>
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Jeff</div>
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Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com28tag:blogger.com,1999:blog-4117508586192062017.post-72246604679512873382012-08-06T15:35:00.002-05:002012-08-06T15:35:45.275-05:00Random Thoughts ...<br />
<ul>
<li>After yesterday's swim workout I officially entered taper for <a href="http://ironmanmonttremblant.com/" target="_blank">Ironman Mont-Tremblant</a> which will be happening in 13 days. This means that my mind is pretty much mush so anything written below should be taken with a grain of salt.</li>
</ul>
<ul>
<li>I cannot wait to get to Mont-Tremblant for the vacation. We are going to be there from Wednesday, August 15th to Wednesday, August 22nd. The weather has been ridiculously uncomfortable over the last two months and I am drained. The 72* temps of Quebec are going to be the best thing ever.</li>
</ul>
<ul>
<li>This weekend <a href="http://cooktraineatrace.com/" target="_blank">Jason</a> from <a href="http://cooktraineatrace.com/">CookTrainEatRace.com</a> made the 4 hour drive to Houston from Dallas for what we deemed a mini-training camp. He has a nice write-up about our weekend on his blog (<a href="http://cooktraineatrace.com/training-camp-triathlon-style/" target="_blank">here</a>) and if you want to hear all the details head on over and check it out. We had a most excellent weekend of training and hysterically timed sarcastic one liners (my wife may not agree). </li>
</ul>
<ul>
<li>So how has Ironman training been going? Overall it has been okay. Aside from last week when I crashed and burned <a href="http://danglethecarrot.blogspot.com/2012/07/i-fought-heat-and-heat-won.html" target="_blank">from Heat Exhaustion</a> I have been able to get in every single one of my long runs and long rides over the 24-week training plan. I have missed or modified a few of the weekday rides and runs and have missed quite a few swims. The heat has been the reason for most of my missed workouts as I have found recovery to be very difficult in these extreme temps. The reason it has only been "Okay" is that I am tired. Really tired. And my swim fitness is pretty average BUT my bike and run fitness is much improved over last year going into Ironman Texas.</li>
</ul>
<ul>
<li>Based on this experience it has been determined that as long as we live in South East Texas this will be the last time I train for a late summer Ironman. The Fall and Spring races are going to have to be the focus as training in the winter time is more ideal than sloshing through the summer again.</li>
</ul>
<ul>
<li><a href="http://www.swicyclorun.com/2012/08/blaaaahhhhhhhhh.html" target="_blank">Jon</a> and <a href="http://www.ironmanbythirty.com/2012/08/06/all-out-of-puff?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+IronmanByThirty+%28Ironman+By+Thirty%29" target="_blank">Kevin</a> both finished up the heart of IMMT training this weekend as well and based on their blog posts the three of us are all feeling exactly the same - like we were hit by trucks!</li>
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<ul>
<li>The <a href="http://www.cbssports.com/mlb/teams/page/PIT/pittsburgh-pirates" target="_blank">Pittsburgh Pirates </a>are 15-games over .500 (61-46) with an 11-game homestand starting tonight. They are 2nd in the Central behind Cincy and first in the Wild Card Race. It has been 19-years since this team has had a winning record and that many years of being irrelevant finds me sitting on the edge of my seat waiting for the inevitable collapse. A successful homestand would do a lot to alleviate this sinking feeling - Let Go Bucs!</li>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.northwesternflipside.com/wp-content/uploads/2010/04/pnc_park_view.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="214" src="http://www.northwesternflipside.com/wp-content/uploads/2010/04/pnc_park_view.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">PNC - Best Ballpark in MLB</td></tr>
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<ul>
<li>A few weeks ago I made the trip out to Lakeway, Texas to visit blogger Legend Bob Shuler (aka: Mr. <a href="http://ironbob-ironbob.blogspot.com/" target="_blank">OneHourIronman</a>). This is a suburb of Austin butted up against Lake Travis and Bob has recently just moved to the area from Tampa. Bob is training for IMNYC (JerseyMan) which is this weekend. We got in a great ride along the beautiful and hilly Lake Travis Dam area. This place is the Triathlon Mecca - maybe only Boulder is a better place to train! And it is absolutely beautiful - if Annie and I ever move out of Houston this will be where we go. I've known Bob for a few years now and it was a blast catching up with him and getting to see his new home and community. Thanks for being such a gracious host Bob and kick some ass at JerseyMan!</li>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-MUL4PhJc_ck/UBXNVtSQ0hI/AAAAAAAAI10/wlK8yOZdH5U/w244-h325-n-k/photo+%252831%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-MUL4PhJc_ck/UBXNVtSQ0hI/AAAAAAAAI10/wlK8yOZdH5U/w244-h325-n-k/photo+%252831%2529.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The man, the myth, the legend - IronBob!</td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-v81jeiSomwc/UBXNcS-Mq8I/AAAAAAAAI18/iGBwYmJG21g/s629/photo+(32).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-v81jeiSomwc/UBXNcS-Mq8I/AAAAAAAAI18/iGBwYmJG21g/s320/photo+(32).JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Some of the scenic rolling terrain around Lake Travis</td></tr>
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<ul>
<li>This area is so awesome that Jason and me are talking about putting together a Tri Training/Beer Drinking Camp weekend in February. Jason has found a big 'ole rental house along the shores of Lake Travis that would be the perfect place for a bunch of dudes to s/b/r until our legs fall off. More details to follow ...</li>
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<li>NEW RACE WHEELS ALERT! Last week I received the much anticipate <a href="http://www.flocycling.com/" target="_blank">Flo Cycling</a> Carbon Clincher Wheelset. Pictured below is the Flo 60 Front with the Flo 90 Rear Wheelset. They are the Black Stealth logos. I rode them hard this weekend and they are glorious. Smooth ride and they handle like a dream. If you are in the market for a high quality wheelset but do not want to bust up the bank account check out <a href="http://www.flocycling.com/" target="_blank">Flo Cycling</a>.</li>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/--5ryeLJF_Ps/UBXNOVGhomI/AAAAAAAAI1s/0yabRpkHq4E/s640/photo+(30).JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/--5ryeLJF_Ps/UBXNOVGhomI/AAAAAAAAI1s/0yabRpkHq4E/s320/photo+(30).JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Flo 60/90 Combo on Kestrel 4000 SL</td></tr>
</tbody></table>
<div>
<ul>
<li>For all you cycling purist (and followers of <a href="http://www.velominati.com/the-rules/" target="_blank">The Rules</a>) this picture is an unfinished view as the bike was going through some cosmetic changes. The bar end tape is now black and the white cable has since been replaced with black and tucked into the tube. The saddle is still white as it matches the paint scheme and seat stay but I am leaning towards getting a black one. I also never wear sleeveless jerseys unless I am racing a Triathlon. </li>
</ul>
<ul>
<li>Yes, I race Ironman with that amount of drop. The Kestrel 4000 is an extremely comfortable long course frame and because of this I am able to easily "get low" on the bars with great ease.</li>
</ul>
<ul>
<li>I have yet to make up my mind if the saddle bag will make the trip to Quebec? In the past I have been able to tuck a spare tube, 2-CO2s, and a tire lever up under the Adamo saddle with the aid of a some duct tape. BUT ... I have been able to modify the above pictured saddle bag to nicely fit behind the saddle and it is at such an angle that I'd assume that drag would be pretty much negligible. What says you aero-wienies, is it okay or should the spare be taped under the saddle?</li>
</ul>
<ul>
<li>Next post is going to be about my Ironman nutrition plan. This will be a short post (-:</li>
</ul>
<div>
<br /></div>
<div>
Thanks for Reading,</div>
</div>
</div>
<div>
<br /></div>
<div>
Jeff</div>Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com21tag:blogger.com,1999:blog-4117508586192062017.post-52916660496574626922012-07-30T21:20:00.002-05:002012-07-30T21:23:54.691-05:00I Fought the Heat and the Heat Won ...Back in the mid-60's <a href="http://en.wikipedia.org/wiki/Bobby_Fuller" target="_blank">Bobby Fuller</a> had a song titled, <i>I Fought the Law and the Law Won. </i><br />
<i><br /></i><br />
We have all heard it a million times. It has probably been covered by God knows how many other bands. Catchy little tune but the message from this song is that <i>The Law</i> is an immovable force. If you try to beat <i>The Law</i> you will lose. Respect must be given or you will pay the consequences.<br />
<br />
Flashback to Saturday morning: I was slouched on the pavement of a Starbucks parking lot, pouring cold water over my head, and flashing in and out of consciousness and this song came to mind.<br />
<br />
Except my barely coherent brain had replaced the word, "<i>Law</i>" with "<i>Heat</i>"?<br />
<br />
Maybe my brain was a little more coherent then it is getting credit for because the slightly less then clever word swap was rather accurate. Right down to the part that gets to the heart of the original lyrics - Respect ... or lack thereof.<br />
<br />
Flashback even a little further on Saturday morning. I am three weeks out from Ironman Mont-Tremblant. Anyone who has ever trained for an Ironman knows this is the last BIG training weekend and then taper starts. My schedule had on tap a 3hr run in the morning and a 4500M swim to follow. Then on Sunday a 6hr 30m ride with a 1hr brick run. I was ready and looking forward to the weekend.<br />
<br />
So Saturday morning rolls around and I meet my buddy Dave at the above mentioned Starbucks parking lot at 4:30am sharp. We have three different loops worked out that will allow us to pass our cars twice to refill our bottles. It was perfectly planned right up until the point that it was not.<br />
<br />
The plan was to start early to <i>Beat the Heat</i>. For those new to the blog I live in a Northern Suburb of Houston, Texas. What this means is that the term <i>Beat the Heat</i> is something us Houstonians say but it has no real meaning because no such thing really exists here. It is ALWAYS smoldering hot during the summer (But our winters are glorious).<br />
<br />
Anyway, it was already 88* and the humidity was at 96% and the dew point was freaking soaking wet.<br />
<br />
We started our first loop in the dark and decided to keep a slow pace, to <i>Outsmart the Heat, </i>another phrase we say that is not possible to accomplish (well, unless a treadmill and A/C is brought into the equation). My sweat rate was incredibly high on the first loop but this was to be expected and I prepared. I normally run with a handheld bottle filled with two scoops of EFS Drink. The EFS Drink has close to 1100mg of Electrolytes which is perfect for replenishing a depleted body on a humid morning. However, I figured since it was SO HOT I would use THREE scoops of EFS drink per bottle, that is like a 3rd more electrolytes - genius, I know. This also meant I had 300 calories per bottle and no solid nutrition would be needed (in hindsight, not so genius).<br />
<br />
First loop complete. Grab a second EFS bottle. Start second loop.<br />
<br />
On the second loop Dave and I decide it is a good idea to do a couple of reps up and down our infamous <a href="http://danglethecarrot.blogspot.com/2010/08/hill-work-in-parking-garage.html" target="_blank">5-story parking garage</a>. By the second rep everything started to feel very labored. The legs felt fine but my head and body felt bad. Real bad.<br />
<br />
We then headed over the West Lake Houston Bridge and picked up a little breeze, it felt good and gave me a second wind. But then as soon as we got off the bridge and the breeze was blocked I felt horrible. I had pretty much quit sweating, my head was throbbing, and all of a sudden I had some severe side cramps. I could no longer stomach the EFS drink as the three scoops made it too sweet. Dave gave me what little he had left off his water.<br />
<br />
At this point were were about 13mi into the run and about a mile out from the cars and I knew I was in some serious trouble.<br />
<br />
We made it back and I grabbed some ice water from the cooler and started pouring it over my head and I knew at this point I was suffering from heat exhaustion and needed to get in a cold shower. My legs decided they no longer wanted to work and I ended up slouched over half in my trunk (with the cooler) and half out. Somehow this ended up slouched on the pavement within a few minutes?<br />
<br />
Flash Forward to today: I am recovering from a pretty bad bout of <a href="http://www.webmd.com/fitness-exercise/heat-exhaustion" target="_blank">Heat Exhaustion</a>. If you click the link and look at the symptoms I experienced every singe one of them and believe me when I tell you it was not pleasant. The rest of Saturday was spent with a 102* fever alternating between rounds of chills and sweats. Sunday was spent on the couch with a discomfort level close to what it would be like if Mike Tyson had a 12-round boxing match with your internal organs. And today was back at work but probably only operating at around 50%.<br />
<br />
The good news is that each day has got substantially better from the last and I am hopeful to be back doing some light training by Wednesday.<br />
<br />
The morale of the story is to be careful out there. I've lived in Houston for 8 summers and have trained for triathlon through the last four. Due to all this time training I became comfortable and let my guard down. My ego and lack of preparation had led me to believe that a battle with the heat was mine for the taking. <i>The Heat Won ...</i><br />
<br />
Oh, By-the-way, Bobby Fuller was from SE Texas. Coincidence? I think not.<br />
<br />
Thanks for Reading,<br />
<br />
JeffAnonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com12tag:blogger.com,1999:blog-4117508586192062017.post-15939652834171981402012-07-29T20:28:00.001-05:002012-07-29T20:31:15.677-05:00Where the Heck Have You Been?It has been a little over 5 weeks since this blog has had an update and I am happy to report all is well ... sort of.<br />
<br />
Thanks to everyone who has emailed to check in on me. The fact of the matter is that between the demands of my job and Ironman training the blog has been put on the back burner (and I really prefer the Twitter - <a href="https://twitter.com/JeffIrvin" target="_blank">@jeffirvin</a>). That will change soon as Ironman Mont-Tremblant is a mere three weeks away.<br />
<br />
So what has been going on?<br />
<br />
<b>Buffalo Springs 70.3</b><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-WwSSK516-EA/UBXNhz8iobI/AAAAAAAAI2E/QbyospAhcAk/w433-h325-n-k/photo+%252833%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-WwSSK516-EA/UBXNhz8iobI/AAAAAAAAI2E/QbyospAhcAk/w433-h325-n-k/photo+%252833%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The beautiful Buffalo Springs Lake</td></tr>
</tbody></table>
My buddy and training partner, Dave, made the 550mi drive up to Lubbock, TX to race the Half Ironman. The drive up was long, but we had a blast as we decided on the scenic route and passed through a ton of tiny, historic Texas towns. We even managed to stop at three hole-in-the-wall BBQ joints that were all excellent!<br />
<br />
The funny part is that we drove about 10hrs Northwest and were still over 2hrs away from another state. If I still lived in Columbia, MD and started driving the same distance it would have put me in Portland, Maine. Texas is huge!<br />
<br />
**Note to Self: Consult Google Maps before signing up for next race **<br />
<br />
It was a Sunday race so we were able to get out on the course for a quick s/b/r on Saturday mid-morning. It was around 100* but felt so much better than what 100* is in Houston. The lack of soul-sucking humidity in Lubbock really makes a huge difference.<br />
<br />
On to the race - My goal for the race was to go pretty hard on the swim and bike and then back off just a touch on the run as to not crush the legs too bad and be ready to resume IM training on Tuesday. This has worked for me in the past so I figured why change?<br />
<br />
The swim was a running/jogging start from a beach and you would maneuver around a counter-clockwise circle and come out of the water a few hundred yards down. The swim started out well and it had a lot less contact from my age group than I am used to in 70.3 starts.<br />
<br />
The swim was going excellent until the last turn buoy heading to the exit. I ended up swimming a good distance off to the right and I was not alone! One of the volunteers who was on a kayak had on a fluorescent orange vest which happened to be the same color as the buoy - I was swimming right at him. I eventually realized it was a dude on a kayak and made the adjustment. After the race Dave says, "What was up with the kayak guy with the orange vest, thought he was the turn buoy?" We laughed it off. Good race for Dave, he ended up with a PR and feels ready for IMMT!<br />
<br />
Anyway, I got out of the water in 36mins. Which is about 90 seconds behind my PR but was about right for my current swim fitness.<br />
<br />
The ride was pretty uneventful until I got to the turn around at the top of the spiral staircase and noticed it felt like I was pedaling through mud. Looked back and my rear tire was flat. I jumped off the bike right by the aid station and had a new tube on within a few minutes. This was my first in-race flat and I was happy at how quickly I got it changed. <br />
<br />
Back down the spiral staircase and continuing on with the ride - until mile 47. Another flat on the rear wheel. I quickly pulled off along the road and it was at this point the realization that I only carry one spare tube on race day hit. Ouch. I pulled the rear wheel off and searched the inside for whatever was causing the flats without any luck. Within a few minutes a motorcycle with officials pulled up and radioed my location to a bike tech. And I waited. And waited. And waited ....<br />
<br />
About 30mins later the bike tech pulled up. He quickly examined the wheel and could not find any damage and put on another tube. I thanked him and jumped on the bike and ....pfffffffsssttttt. Flat #3.<br />
<br />
My day was done. The options were to walk the bike in 10miles or catch a ride back with the bike mechanic. The ride back seemed the prudent choice, considering another flat was imminent. I later found out after returning home when my LBS looked at the wheel that the rim was damaged and had a small piece of metal <span style="background-color: white;">protruding. Good news is they were able to fix the rim the bad new is that I took my first ever DNF. </span><br />
<span style="background-color: white;"><br /></span><br />
<span style="background-color: white;">The hard part was that I had a decent bike split going (avg 21mph) and my legs felt ready for a good run, but I will never know. </span><span style="background-color: white;">If you race long enough you are eventually going to have a mechanical.</span><br />
<span style="background-color: white;"><br /></span><br />
<span style="background-color: white;">I was initial</span><span style="background-color: white;">ly disappointed but quickly got over it and filed it away in my mental folder titled - <i>Shit Happens. </i></span>
<br />
<span style="background-color: white;"><br /></span><br />
<br />
Over the next few days I am going to post a few more updates and talk about IM training, riding in Austin with a blogger legend, sexy new race wheels (Why? see above), and how I learned the hard way that heat exhaustion is a motherF&*^er and I am not invincible.<br />
<br />
Stay tuned ...<br />
<br />
Thanks for Reading,<br />
<br />
Jeff<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com14tag:blogger.com,1999:blog-4117508586192062017.post-7796236930667330572012-06-21T07:55:00.001-05:002012-06-21T07:55:54.363-05:00Buffalo Springs Lake Tri 70.3 ...This Sunday I will be racing in the <a href="http://www.buffalospringslaketriathlon.com/bslt.php" target="_blank">Buffalo Springs Lake Triathlon</a>.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://mychiptime.com/logos/20080630091017.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="207" src="http://mychiptime.com/logos/20080630091017.jpg" width="320" /></a></div>
It is about a 9-hour drive from the steamy Houston area, through the lush Texas Hill Country, and finally to the arid North West Texas desert of Lubbock.<br />
<br />
It is supposed to be, <i>ahem</i>, a little warm:<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-9NjSK8pGUbQ/T-MV1lOLhPI/AAAAAAAAIwQ/LyESzVbyYrg/s512/photo%2520%25281%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-9NjSK8pGUbQ/T-MV1lOLhPI/AAAAAAAAIwQ/LyESzVbyYrg/s320/photo%2520%25281%2529.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At least the wind seems light!?!</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
The reason for racing BSLT is to get in a dress rehearsal for Ironman Mont-Tremblant, which is 8 weeks away. The BSLT bike course has 7-different climbs ranging from 3-9% grades. It is difficult to get this type of elevation gain in the pancake-flat Houston area so this will be a good test to see how well my bike fitness is for the ridiculously hilly Mont-Tremblant.<br />
<br />
My goals for the race this Sunday are to just get in a good day of training and practice nutrition in race conditions. I have recently decided to make a major change in the amount of calories consumed on the bike and the results in training have been excellent. Hopefully this will correlate to race day and allow me to dial in the Full Distance Course plan.<br />
<br />
Good luck to everyone else who is racing this weekend - especially to <a href="http://www.swicyclorun.com/" target="_blank">Jon</a> and <a href="http://caratunkgirl.com/" target="_blank">Mandy</a> who are doing the IMMT 70.3 - your recon info is going to be much appreciated, unless you tell me the course is brutal!<br />
<br />
Thanks for Reading,<br />
<br />
JeffAnonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com18tag:blogger.com,1999:blog-4117508586192062017.post-58450330737699299332012-06-19T18:15:00.004-05:002012-06-19T18:20:27.737-05:00I Am Triathlete ... Hear ME ROAR!!!Unless you are a resident of <a href="http://en.wikipedia.org/wiki/Censorship_in_North_Korea" target="_blank">North Korea</a>, or <i>my friend Bobby</i>, you have heard about <a href="http://www.nydailynews.com/sports/more-sports/running-doc-usada-doping-charges-cycling-great-lance-armstrong-article-1.1097728" target="_blank">Lance Armstrong being notified by the USADA</a> that they will be investigating him for doping.<br />
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-9vyhEAQ4Lqc/T-D6cUGc5bI/AAAAAAAAIwA/rrCsNri7BWU/s629/photo.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-9vyhEAQ4Lqc/T-D6cUGc5bI/AAAAAAAAIwA/rrCsNri7BWU/s320/photo.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This was a text from yesterday!</td></tr>
</tbody></table>
<div>
<br /></div>
<div>
This story broke on Friday and the triathlon community was in an uproar because WTC, promoter of Ironman branded races, has a corporate policy that states (paraphrased) that an athlete cannot compete in any WTC race while being under investigation for violations of doping.</div>
<div>
<br /></div>
<div>
After many meetings were supposedly had about possibly changing the rule, WTC decided to stand pat by what was written and suspend Lance from racing all future events until the investigation is concluded.</div>
<div>
<br /></div>
<div>
People were pissed. Everyone wanted to see what Lance could do in the upcoming Ironman France (June 24th) and then at Kona in October. We wanted to see him going head-to-head with Crowie and Macca. The anticipation of such drama had us triathletes foaming at the mouth and randomly breaking into uncontrollable shakes! </div>
<div>
<br /></div>
<div>
So when Dan Empfield, Slowtwitch Editor-in-Chief, released the <a href="http://www.slowtwitch.com/News/It_s_Official_Lance_out_of_Ironman_2855.html" target="_blank">details of the WTC decision</a> and them upholding the suspension the <i>comments</i> that followed were overwhelmingly in favor of Lance Armstrong. Many of the replies focused on the stupidity of WTC and ranged from a full out Boycott of all WTC races to signing a petition to reinstate Lance. </div>
<div>
<br /></div>
<div>
Here is a small snippet of the 129 rage-filled comments:</div>
<div>
<br /></div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-hYRV8eHyAp4/T-D50L2PRmI/AAAAAAAAIvw/NlnNwJr9j5s/s629/lance.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="http://4.bp.blogspot.com/-hYRV8eHyAp4/T-D50L2PRmI/AAAAAAAAIvw/NlnNwJr9j5s/s640/lance.jpg" width="436" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Summary: Boycott WTC, Free Lance, Go F yourself WTC, Doping is cool ...</td></tr>
</tbody></table>
<div>
<br /></div>
<div>
Then to make matters worse WTC goes and announces on Friday that a brand new Ironman race was going to take place at <a href="http://ironmanlaketahoeca.com/" target="_blank">Lake Tahoe in September of 2013</a>. The timing of this announcement really had to have WTC shaking in their shoes because triathletes were SO UPSET by the Lance decision. I mean just looking at the above Facebook posts would lead you to believe that the people had had enough of the antics of WTC and would stop supporting them, amiright? AND THEN to add insult to injury, the Lake Tahoe Ironman was going to open for registration on Monday morning. Burn. Can WTC really be this arrogant?</div>
<div>
<br /></div>
<div>
Triathletes would surely ban together in a sign of solidarity by channeling every <i>Rage Against the Machine</i> song ever penned and stick it to WTC with their wallets, hells yeah!!!!!! Screw Ironman Lake Tahoe!!! Down with WTC!!! </div>
<div>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcQ8A_CM90VIxhiWIZbDhASo4NR0nZJ3E2dJZ0FGz_9drBohhLHdAA" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcQ8A_CM90VIxhiWIZbDhASo4NR0nZJ3E2dJZ0FGz_9drBohhLHdAA" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Take the Power Back!<br />
<br />
<div style="text-align: left;">
<br /></div>
</td></tr>
</tbody></table>
<div>
<b>So What Happened?</b></div>
<div>
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;"><a href="http://ironmanlaketahoeca.com/" target="_blank">Ironman Lake Tahoe</a> (@$675) sold out in less then 24 hours. </span></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<blockquote class="tr_bq">
<div style="text-align: center;">
<b style="background-color: white;"><span style="font-family: arial, helvetica; font-size: small;">Do not go gentle into that good night, </span></b></div>
<b style="text-align: -webkit-auto;"></b><br />
<div style="text-align: center;">
<b style="text-align: -webkit-auto;"><b style="background-color: white;"><span style="font-family: arial, helvetica; font-size: small;">Old age should burn and rage at close of day; </span></b></b></div>
<b style="text-align: -webkit-auto;">
</b><b style="text-align: -webkit-auto;"><div style="text-align: center;">
<b style="background-color: white;"><span style="font-family: arial, helvetica; font-size: small;">Rage, rage against the dying of the light.</span></b></div>
</b></blockquote>
<div>
<div style="text-align: center;">
- <span style="font-size: x-small;"><a href="http://www.bigeye.com/donotgo.htm" target="_blank">Dylan Thomas</a></span></div>
</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
What did I learn from this saga? </div>
<div>
<br /></div>
<div>
<i>I want to be more like Bobby.</i></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
Thanks for Reading,</div>
<div>
<br /></div>
<div>
Jeff</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
P.s. - For what it is worth, I actually am happy WTC stuck by their guns and followed the rules. The rule may be stupid, and that can be argued at another time, but people are always bitching about how WTC has zero integrity. I'd point to this decision the next time one offers up that argument. </div>
<div>
<br /></div>
<div>
Ray @ <a href="http://www.dcrainmaker.com/2012/06/why-i-think-wtc-made-right-choice-about.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+DcRainmaker+%28DC+Rainmaker%29" target="_blank">DCrainmaker</a> had a nice write up on this earlier today and is exactly how I feel.</div>
<div>
<br /></div>
<div>
<br /></div>Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com20tag:blogger.com,1999:blog-4117508586192062017.post-34017899942676540092012-06-11T19:15:00.001-05:002012-06-11T20:04:10.245-05:00Things of Interest ...... to probably just me.<br />
<div>
<br /></div>
<div>
<ul>
<li>So thanks to Karen (<a href="https://twitter.com/#!/TheLadyBaha" target="_blank">@theladybaha</a>) for her fine sleuthing work and bringing to my attention that Brooks Running will be discontinuing the <a href="http://www.brooksrunning.com/Brooks-Launch-Mens-Lightweight-Trainer/1100651D870.080,default,pd.html?start=19&cgid=mens-runningshoes-neutral" target="_blank">Launch</a> and the <a href="http://www.brooksrunning.com/Brooks-Green-Silence-Men%27s-Black/1100961D329.070,default,pd.html?start=30&cgid=mens-runningshoes-neutral" target="_blank">Green Silence</a>. The Launch are my favorite running shoe of all-time so I am crushed. After reading Karen's text I almost had the same feeling of losing a family pet. First, the sadness kicks in but then you begin to remember all the good times that I had with the Launch:</li>
<ul>
<li>My first Ironman</li>
<li>My first Marathon (BQ)</li>
<li>My first 20mi training run</li>
<li>My last 20mi training run</li>
<li>All the PR's</li>
<li>All the rainy runs with no falls due to the excellent traction</li>
</ul>
</ul>
<ul>
<li>Ok, take that above as tongue-in-check because I just am not a real sentimental type of guy. I like running in the Launch and they make my legs feel great. But, Brooks has hit it out of the park with the <a href="http://www.brooksrunning.com/mens-pureproject-shoes/mens-runningshoes-pure,default,sc.html" target="_blank">Pure Project Line</a> and I just checked my logs and the last few months over 60% of my miles have been done in the <a href="http://www.brooksrunning.com/Brooks-PureFlow/1101071D161.070,default,pd.html?start=1&cgid=mens-runningshoes-pure" target="_blank">Pure Flows</a>. I have recommended the Launch to MANY, MANY people and have started doing the same with the Pure Projects as well. If you are looking for an alternative check out the Flows.</li>
</ul>
<ul>
<li>Speaking of family pets, a few weeks ago we got some very sobering news after our pugs visited the vet for the annual check-up: Our little girl Pug, Bailey, had a tumor. She needed to have immediate surgery. The Vet was able to remove the tumor and Bailey has recovered with flying colors. </li>
</ul>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-b6cIxdFL4Hw/T9Z6W09TUJI/AAAAAAAAIvg/4b20b0bjFiE/s512/photo%2520%252829%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-b6cIxdFL4Hw/T9Z6W09TUJI/AAAAAAAAIvg/4b20b0bjFiE/s320/photo%2520%252829%2529.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hey, Jeff, get off your ass and get me a treat.</td></tr>
</tbody></table>
<div>
<ul>
<li><i>IRONMAN MONT-TREMBLANT TRAINING</i> is going okay. This is my second round at full on IM Training. Last year I trained for <a href="http://danglethecarrot.blogspot.com/2011/05/ironman-texas-race-report.html" target="_blank">Ironman Texas</a> and the vast majority of the training occurred in the cooler temperatures of the winter and fall. This year with IMMT being at the end of August the training is happening right now in the scorching South East Texas Summer.</li>
</ul>
<ul>
<li>Some training changes have had to be made: </li>
<ul>
<li><i>Running</i>: Is happening either in the dark, AM hours or on the Treadmill. For Bricks, I have been parking at the gym and riding from my car. I will then finish my ride and toss the bike in the backseat and then hustle inside to hit the treadmill.</li>
<li><i>Biking</i>: Two weeks ago my buddy Dave and me went up to the hilly Coldsprings, TX area to get in 90mi around Lake Livingston. We started at 6:30am and the first three hours were awesome. Then the sun came out. We melted. By 10am the temps on the black asphalt was over 100*. I was so dehydrated and exhausted that I had to miss the next day of training. Changes needed to be made as training in this heat was not at all beneficial to our fitness. This week I rode both Sat and Sun and got in 85mi. On the road early and off the road before the sun comes up. Got in the long miles but did them at tempo pace (22mph) instead of Endurance pace (19-20mph). This coming Sunday we have a 5.5hr ride scheduled. We are going to start on the indoor trainer at 4am and then ride from Dave's house to the group ride at 7am and get in the last 2.5hrs with them. </li>
<li><i>Swimming</i>: All at the 70* indoor lap pool. No exceptions. </li>
</ul>
</ul>
<ul>
<li>As you can see, due to our extreme temps I have had to improvise, adapt and overcome. It is not ideal to be training for an IM right now but with a little flexibility and creativity it can be done and done well. </li>
</ul>
<ul>
<li>So how is my overall fitness? With 10 weeks until race day I would say my bike is the strongest discipline right now. It is night and day compared to how it was in IM training at this point last year. I've been doing all hills and intervals and it is paying off. My swim is in the 1:15-1:20 range for 2.4miles. I can swim forever but my speed is still a little lacking in the water. The run is nowhere near as strong when compared to the Woodlands Marathon at the beginning of March, but is probably in better shape then I was last year at this time. Overall I am in pretty good shape. The Mont-Tremblant course is going to be a lot more difficult then the Texas course but the temps are going to be glorious!</li>
</ul>
<ul>
<li>The Pittsburgh Pirates are tied for <i>First Place</i> in the division. I cannot even begin to describe how exciting this is for me.</li>
</ul>
<ul>
<li>2013 is going to be a non-Iron Distance year. I plan on doing a lot of local races and a couple of 70.3's but have decided to take a year away Ironman. <b>So now the question is which race to do in 2014?</b></li>
</ul>
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<br /></div>
<div>
Thank for Reading,</div>
</div>
<div>
<br /></div>
<div>
Jeff</div>
<div>
<br /></div>
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<br /></div>
</div>Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com31tag:blogger.com,1999:blog-4117508586192062017.post-77418385700462177602012-05-24T10:43:00.001-05:002012-05-24T10:43:23.308-05:002,160<b>2,160</b> ...<br />
<br />
This is the number of runners who chose to defer from running the 2012 Boston Marathon and are now eligible for the 2013 race.<br />
<br />
<a href="http://www.ironmanbythirty.com/" target="_blank">Kevin</a> sent me this article yesterday: <span style="background-color: white; font-family: Georgia, serif; line-height: 1.2em; text-align: left;"><a href="http://www.washingtonpost.com/sports/boston-marathon-grants-2160-deferments-for-runners-who-sat-out-2012-race-due-to-heat/2012/05/23/gJQAD5AikU_story.html" target="_blank">Boston Marathon grants 2,160 deferments for runners who sat out 2012 race due to heat</a></span><br />
<br />
Here is the controversial snippet:<br />
<blockquote class="tr_bq">
<i><span style="background-color: white; font-family: Georgia, serif; font-size: 15px; line-height: 22px; text-align: left;">Boston Athletic Association spokesman Marc Davis says <b>those runners will have a chance to register in August, before the rest of the field sign up</b>. The B.A.A. doesn’t know how many will take it up on the offer.</span> </i></blockquote>
<br />
I am not sure how I feel about this info. That is a much larger amount of runners who deferred then we were all originally led to believe (around 400 was the first number heard). Maybe a few more questions need to be answered first:<br />
<br />
- Due to the heat in Boston this year how many people did not run a qualifying time for 2013 and will this mean less people will be eligible to register?<br />
<br />
- With this being the first year for lower qualifying times (5mins 59sec less across all age groups) will the 2,160 number be negligible?<br />
<br />
- What % of the 2,160 will even come back.<br />
<br />
- Last year you needed about a 1m 30s buffer to get in, how much buffer will we need this year and how much will the deferment runners push the buffer?<br />
<br />
- Is it cool for me to call the 2,160 "Deferment Runners"? Because I kinda like it - let's pass this one along (-:<br />
<br />
- What if 2013 is unseasonably hot again? Will these people be allowed to defer again?<br />
<br />
- If I get bumped and it is close enough that one of the 2,160 took my spot (I BQ'd by 3m 35s) will I even care?<br />
<br />
<b>What are your thoughts on how the <a href="http://b.a.a./">B.A.A.</a> handled the situation?</b><br />
<b><br /></b><br />
Thanks for Reading,<br />
<br />
JeffAnonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com35tag:blogger.com,1999:blog-4117508586192062017.post-37242434016205326852012-05-18T09:59:00.002-05:002012-05-18T09:59:27.488-05:00Ironman Texas 2012I will be volunteering at IMTX tomorrow catching bikes as the roll in to Transition! (Bike Porn Pics)<br />
<br />
If you want to follow along with all the action the plan is to tweet a ton of pics and updates.<br />
<br />
Here is my Twitter: <a href="https://twitter.com/#!/JeffIrvin" target="_blank">@JeffIrvin</a><br />
<br />
Good luck to all racing!<br />
<br />
JeffAnonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com9tag:blogger.com,1999:blog-4117508586192062017.post-32146004030974515662012-05-13T18:16:00.003-05:002012-05-13T18:16:59.157-05:00I am now faster at triathlon ...Dangle the Carrot ... A Crossfit Endurance Blog<br />
<br />
<br />
Swim Training:<br />
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<a href="http://1.bp.blogspot.com/-9gp6TuJkuFw/T7A7--G_VAI/AAAAAAAAImQ/Te-B2-VSuFY/w424-h317-n-k/photo+%252828%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://1.bp.blogspot.com/-9gp6TuJkuFw/T7A7--G_VAI/AAAAAAAAImQ/Te-B2-VSuFY/w424-h317-n-k/photo+%252828%2529.JPG" width="320" /></a></div>
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<br />
Bike Training:<br />
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<a href="http://4.bp.blogspot.com/-bfbYe7BMsX0/T7A7wjpxbyI/AAAAAAAAImA/COlrNf7gyZA/w424-h317-n-k/photo+%252826%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://4.bp.blogspot.com/-bfbYe7BMsX0/T7A7wjpxbyI/AAAAAAAAImA/COlrNf7gyZA/w424-h317-n-k/photo+%252826%2529.JPG" width="320" /></a></div>
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<a href="http://4.bp.blogspot.com/-yUbNpYrPVXI/T7A7qAIF8mI/AAAAAAAAIl4/Kbk6kqYNgb0/w424-h317-n-k/photo+%252825%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://4.bp.blogspot.com/-yUbNpYrPVXI/T7A7qAIF8mI/AAAAAAAAIl4/Kbk6kqYNgb0/w424-h317-n-k/photo+%252825%2529.JPG" width="320" /></a></div>
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<a href="http://3.bp.blogspot.com/-XM9--3EcL5M/T7A74eWv0oI/AAAAAAAAImI/q7ujcJZo-Ag/w424-h317-n-k/photo+%252827%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://3.bp.blogspot.com/-XM9--3EcL5M/T7A74eWv0oI/AAAAAAAAImI/q7ujcJZo-Ag/w424-h317-n-k/photo+%252827%2529.JPG" width="320" /></a></div>
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<br />
Run Training:<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-oL-lPxNiN7k/T7A7i4jjIQI/AAAAAAAAIlo/CLR_rtI9W7w/w424-h317-n-k/photo+%252824%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="http://2.bp.blogspot.com/-oL-lPxNiN7k/T7A7i4jjIQI/AAAAAAAAIlo/CLR_rtI9W7w/w424-h317-n-k/photo+%252824%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is an incomplete workout as I was not wearing Vibrams.</td></tr>
</tbody></table>
<br />
<br />
For Transition practice I stacked all three tires on top of each other and then unstacked all three tires x2. According to 99.8% of Crossfitters this will make me 35% faster in Transition 1 and 42% faster in Transition 2. True Story.<br />
<br />
Thanks for Laughing with me,<br />
<br />
Jeff<br />
<br />Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com42tag:blogger.com,1999:blog-4117508586192062017.post-52696958225275598442012-05-09T21:39:00.000-05:002012-05-09T21:39:31.050-05:00Ramblings ...<ul>
<li>Ironman Texas is almost here. I am not racing this year but am volunteering as a bike catcher at T2 from 11:30-5:00pm. If you are going to be there come over and say hi. We have 16 athletes from my Tri Club racing and a group of us spent last Sunday afternoon making signs to place along the course for them - we also may have made a sign or two for a certain <a href="http://cooktraineatrace.com/" target="_blank">Vegan from Dallas</a>! I think I am more excited about volunteering then when actually racing last year.</li>
</ul>
<ul>
<li>I raced in the <a href="http://danglethecarrot.blogspot.com/2012/04/i-am-jumping-off-boat-into-shark.html" target="_blank">Kemah Olympic Tri</a> on April 30th. I wanted to put up a race report but have been extremely busy so will have to just give a little blurb here. My buddy Dave and I stayed at a hotel close to the race and when we walked outside at 4:30am and saw the wind already had big Texas flags blowing straight that it was going to be a tough race. And to make matters worse, at 4:30am it was around 78* with 97% humidity. Our Spring had been really nice and we have had little humidity until this weekend! </li>
<ul>
<li><b>The Swim:</b> We got on the cool ass boat and relaxed for the 45min trip 1 mile out into the bay. Last year it took them 40mins to get about 750 people off the boat. The boat drifted and made the swim very long. This year they had a plan to get nearly 800 people off the boat in under 10 minutes. It was a time trial start for the Age Groupers and the way it worked was we walked over the timing strip and then made the 5ft jump into the water. Dave said it was like when he was in the Army jumping off of planes. This drill Sargent-like chick was at the front screaming out commands and we all jumped. Total time to unload was around 7 minutes. We jumped into the water and immediately found ourselves wrapped up in some pretty big waves. It was the hardest swim I have ever had to do. Never have I been in rough water like this before and I have to admit, most will disagree, it was pretty awesome. The waves and current kept pushing you left of the buoys and I spent as much energy trying to stay on course as I did trying to swim forward. Lots of contact as people were being pushed left and fighting to swim right. I actually swam right over top of a few peeps. No sharks seen! Extremely slow swim times for the field but I actually finished in an okay position. <i>Time - 30:58, 30/80 AG</i></li>
<li><b>The Bike:</b> I had an extremely fast transition (37 Overall) as I had my shoes clipped in and rubber banded. We made a right heading north out of transition and spun around under the Kemah Bridge (more on the bridge later) and headed right into the 25-30mph South winds. It sucked as the wind was steady to gusting the entire way. The swim had me pretty tired so I spun for a couple of miles and was actually passing a lot of people. After my bike legs were found I tried to make myself as small as possible and just work hard until the turn around. I saw my buddy Dave mounting his bike just in front of me and my plan was to catch him so we could work together in the wind. Drafting can be done legally (3 bikes apart) and Dave and I ride together enough that it would have taken a head node for him to understand. I am fighting to catch him and see a pack of riders ahead and notice a guy in a black tri suit and a green bike (QR cd0.1) pull off to the side of the road. It was Dave and he flatted. Shit. New plan - Just keep small and ride hard. I hit the 12.5mi mark and my average speed was 17.5mph and the crazy part was I passed a ton of people. It was not a straight out and back as there was a little section where we had a strong crosswind but at about mile 16 I had the wind at my back and it was time to hammer. My Garmin split for mile 7 showed a 16.9 avg. For mile 20 (same section of road) it showed a 31.5mph avg! It was crazy, I averaged over 30mph of the last 7mi of the course. There was a sprint race as well and they merged onto the Oly course around mile 21 and I was passing them like they were sitting still. Anyway, tough bike with the crazy wind. Garmin time had me at a 21.2mph average and the timing mats (which were in the transition area) had me at a 20.6mph average. <i>Time - 1:14:07, 19/80 AG</i></li>
<li><b>The Run: </b>After another fast transition (55 Overall) I hit the run course feeling pretty good. I only carried one bottle on my bike (torpedo mount) and it was not enough. I did not account for the humidity and was literally pouring sweat on the ride. I grabbed some Gatorade from the aide station right outside of transition but I knew it was going to be hard to catch up. The first 3mi went pretty well. I was on pace to finish the 10k around 42-43 minutes but knew I still had the Kemah Bridge to run up, turn around, and run up again. This was going to slow me down a little but I figured I could sprint the last mile, which was flat, and make up the time. This did not go as planned. The heat and humidity took its toll as I started to ascent the bridge. It hurt and my pace slowed. Running up the bridge the second time kicked my ass and I had no kick left. I just cruised on in and called it a day. <i>Time - 47:28, 7:39/mi, 15/80 AG</i></li>
<li><b>Summary</b>: Great race by a great race promotion company - OnUrMark. These guys are putting on races in the Houston area that rival the best in the country. First class. Overall I was pleased with my performance. The conditions probably added a good 10mins to my time but I like hard days and hard courses. This could be a very fast course if the wind, heat, and surf would cooperate but that was not the case on this day. <i>Time - 2:36:16, 15/80 AG, 75/750ish OA</i></li>
</ul>
</ul>
<ul>
<li>Why is it that when you are leaving the gym and need to get to your locker someone is always at the locker above/next to yours? You can be the only two people in the entire locker room and this will happens. FU Murphy's Law. F.U.</li>
</ul>
<ul>
<li>I am a Pittsburgh Pirates Fan. I have been a fan for as long as I can remember. Every year I follow this team and think this will be the year they finally get over the hump and have a winning season. They have not had a winning season in 19 years. It really sucks. Anyway, I saw a stat today that shows just how pathetic they are right now. In all of Professional Baseball there are a total of 150 teams (minors & majors). The Pirates so far this season are averaging 2.86 runs per game. That is the lowest runs per game average of all 150 Professional Teams. Yep, this is my team.</li>
</ul>
<ul>
<li>Training for Ironman Mont-Tremblant is going very well. As I mentioned above the heat and humidity has rolled in and is here to stay. Every year when this happens I always freak out about my run fitness. I shouldn't freak out because every year it takes me 3-4 weeks to acclimate to running in the pea soup. But with the added fatigue of IM training this year I have not been handling it very well. Until this evening: I decided to get out of the heat and hit the treadmill for my scheduled 55min hill run. I set the TM to a Hills Interval workout that has me top out at an 8% incline. I felt strong the entire run and when I checked my watch at the end of the run, 6.43mi, my average HR was a mere 129bpm. No longer freaking out about run fitness (-:</li>
</ul>
<ul>
<li>The big news today was that Pres Obama came out in support of Gay Marriage. All the talking heads on the cable news networks and radio shoes were overjoyed to have yet another social issue to debate. The overwhelming theme seemed to be that Obama choose to show his support because it is an election year and it was a political maneuver. I disagree as I think it was a political maneuver when he was against same sex marriage in 2008. I mean did anyone really believe he wasn't for this in 2008? Whatever, I could care less. He just keeps trying to change the focus from the shitty economy and the even shittier unemployment numbers. Smoke and mirrors, aka - Hope and Change.</li>
</ul>
<ul>
<li>If you are considering switching from a standard crank to a compact crank on your Tri Bike. Do it. Best decision I have ever made. </li>
</ul>
<ul>
<li>I need some help finding a new show to watch on the trainer. Over the last month I finished off Seasons 1-4 of Sons of Anarchy. It was pretty good (not great) and kept me looking forward to riding. Now I need a new show. I have an Amazon Prime account and it has literally 1000's of shows available. I am looking for something either Action/Drama or SciFi. Gimme some suggestions people!</li>
</ul>
<div>
Thanks for Reading,</div>
<div>
<br /></div>
<div>
Jeff</div>Anonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com21tag:blogger.com,1999:blog-4117508586192062017.post-19137842267315926872012-04-26T14:35:00.001-05:002012-04-26T14:35:33.684-05:00I am jumping off a boat into shark infested waters on Sunday<br />
<br />
On Sunday I am racing in the <a href="http://www.onurleft.com/Onurmark_Race_Productions/Onurmark_Race_Productions,_Houston,_San_Antonio,_%26_Dallas_Triathlons,_Multisport,_and_Running_Events.html" target="_blank">Kemah Olympic Triathlon</a>. It is on the Kemah Boardwalk and a sprint tri is being run at the same time. Over 1600 people are scheduled to compete. This race has become one of the must do triathlons in Texas.<br />
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<a href="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcT5ZVVw5j74qMsUmds7ZGK1BhJO2SkPpD1al5yKw4wjkXyYjWR1" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://encrypted-tbn0.google.com/images?q=tbn:ANd9GcT5ZVVw5j74qMsUmds7ZGK1BhJO2SkPpD1al5yKw4wjkXyYjWR1" /></a></div>
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They take you a mile out to sea on this boat ...<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcSCr3NXKziAiO1cp2sZ3Zm05TjuQcTDtsqHirrsg_B2BaS9KVf6" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcSCr3NXKziAiO1cp2sZ3Zm05TjuQcTDtsqHirrsg_B2BaS9KVf6" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Suck it Alcatraz</td></tr>
</tbody></table>
<br />
... and make you jump off and swim back to shore!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXNhNbd5ZE9cJ9m49f76JdVjjiAINI8nxHM6TjttugsvpB98hv3NfIRxHwd9WhTxIIWwobuD6o6VmrxcOB9f5qNbnZXRKVvbMM2yQksmGvxq2BS-VLHQ673Djo_jLL2YY8UGulcKpX7dE/s1600/207194_205660076118375_100000231512463_730233_1998971_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXNhNbd5ZE9cJ9m49f76JdVjjiAINI8nxHM6TjttugsvpB98hv3NfIRxHwd9WhTxIIWwobuD6o6VmrxcOB9f5qNbnZXRKVvbMM2yQksmGvxq2BS-VLHQ673Djo_jLL2YY8UGulcKpX7dE/s320/207194_205660076118375_100000231512463_730233_1998971_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Swim Exit</td></tr>
</tbody></table>
<br />
<br />
How cool is that?<br />
<br />
You know what isn't cool?<br />
<br />
A few years ago a group of buddies and me chartered a boat right in this area and proceeded to catch four (4) Black Tip Sharks that were all over 6ft long ....<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcQkBZ8u2Lrl68AIXIVKXAz0cSCOaqB0CXs4p00QqPDHGImw5kGt" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://encrypted-tbn3.google.com/images?q=tbn:ANd9GcQkBZ8u2Lrl68AIXIVKXAz0cSCOaqB0CXs4p00QqPDHGImw5kGt" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Black Tip Shark - this isn't the one I caught, we ate that one.</td></tr>
</tbody></table>
<br />
<br />
My goal for the race is to not get eaten by a shark (-:<br />
<br />
Any one else racing this weekend?<br />
<br />
Thanks for Reading,<br />
<br />
JeffAnonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com26tag:blogger.com,1999:blog-4117508586192062017.post-64482003137780811402012-04-19T10:03:00.000-05:002012-08-10T21:07:32.857-05:00Time in the Saddle ....<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-8e4XDKRxz_U/T5AgB11VO3I/AAAAAAAAISI/IBz8dUMhZok/s640/photo%2520%252823%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="http://4.bp.blogspot.com/-8e4XDKRxz_U/T5AgB11VO3I/AAAAAAAAISI/IBz8dUMhZok/s320/photo%2520%252823%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My home away from home while in my home.</td></tr>
</tbody></table>
<br />
As of the 18th of April, 420mi have already been logged in the saddle this month. Including a painful 106mi ride on the Ironman Texas course fighting 20-30mph headwinds for the last 50miles. The majority of these miles have been done on the Computrainer on extremely hilly courses and with two weekends remaining this month my total volume should be close to 750mi.<br />
<br />
Why so much?<br />
<br />
Because the elevation profile for Ironman Mont-Tremblant puts the fear of God in me:<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.ironmanbythirty.com/wp-content/uploads/2011/06/image_thumb11.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://www.ironmanbythirty.com/wp-content/uploads/2011/06/image_thumb11.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image pirated from <a href="http://www.ironmanbythirty.com/" target="_blank">Kevin</a></td></tr>
</tbody></table>
<br />
The above course is only 56mi so this means it will be done TWICE!<br />
<br />
Now this does not mean that I am ignoring swimming and running. Not at all.<br />
<br />
I am averaging about 9K per week in pool. My swim fitness and times are getting better each time I hit the pool and am confident I will be back to my mediocre self in the next couple of weeks. I'd like to add some more volume but have been adding an extra bike each week at the expense of a swim workout.<br />
<br />
As for running, my fitness has declined compared to where it was during marathon training two months ago. This is to be expected as average weekly volume for an 18-week period was over 60mi per week and have dropped to around 25mi per week. The weird thing is that my running speed has seemed to stay pretty consistent ass I have had a couple bust as runs with some buddies and my pace was consistent with pre-marathon pacing?<br />
<br />
So, do you think I am right to be frightened by the IMMT bike profile?<br />
<br />
Thanks for Reading,<br />
<br />
JeffAnonymoushttp://www.blogger.com/profile/07061773215250783439noreply@blogger.com29