Taking it easy and feeling good...

After feeling so tired and flat last week and weekend my coach kind of scaled things back this week. Which I think I needed. My last block of training was the hardest that I have put in. Both in volume and intensity. I think it just all caught up with me last week and at the race on Sunday. At the begining of the week Xterra Natl's in Tahoe was just a short 3 weeks away. So the plan is to take it relatively easy this week, put in a solid week next week, and then really cut it back the week heading into the race.

Here' what I have been up to:

Monday:
REST! No Workouts.
Massage/adjustment/epsom salt bath

Tuesday:
AM: surfed - 1.5 hours
PM: run - 30 min super easy

Wednesday:
AM: surfed - 1 hour
Lunch: Strength - lowerbody/core - light on the weights
PM: ride - 2hr/22mile Mountain bike

Thursday:
AM: Swim - Masters - 4000 yards
Lunch: Core - hard (still to come)
PM: Run - 45 min - easy/mod "run how I feel"
* I also may get in a mellow ocean swim

I am feeling really good. I felt really fresh on my ride yesterday. Probably the best I have felt in the last couple of weeks but still held back a bit. I didn't want to smash myself. This is also the last week I will be lifting weights until after Tahow. I was planning on doing a XC 5k this weekend but the coach didn't think it was a good idea. He wants me to take a break from racing so I go into Natl's fresh.

They posted the official results of the LA tri and I finished 10th in the Male Elite Division. By far not my best race but I'll take it. It defintely fueled the fire to train hard, especially in the off season. I want a top 5 in LA next year.

And in case anybody was wondering if I do anything besides train. Here's a photo of me and my brother a couple of weeks ago. Nothing better than beer and a baseball game.

Los Angeles Triathlon - Race Report

The race is over and I have never been so happy to just finish.

This race was a pretty big deal. Lifetime Fitness is really doing something awesome to promote triathlon and give back the amatuers trying to compete at the highest level. This was the last event to qualify for the Elite Amateur Championship race next summer at the Lifetime Fitness Tri in Minneapolis. Next year they are going to have 4 qualifying events (nyc, chicago, liftime fitness, and LA) and then have championship race in Ocotber '07 on a brand new course in Dallas. It's all still in the planning stages but at the Elite meeting they gave us the inside scoop.

back to my race...

Saturday:
I headed to the expo to check in and attend a mandatory meeting for everyone competing in the Elite Amateur race. At the meeting they went over the rules, qualifying, and the point to point course. They also went around the room and had everyone introduce themselves and tell everyone what some of their triathlon accomplishments were. Wow... there were some accomplished, fast dudes there. National champs, sub 4:20 half Im'ers, Kona qualifiers, and former LA tri winners. It was nuts and kind of intimidating, but everyone was really cool.

Sunday:
I watched the start of the men's pro wave and then went to the holding bay. The elite wave went 5 minutes after the pro women. I was actually really loose and not really nervous. I figured I didn't have anyting to lose. While I was standing there waiting for the women to start my stomach started cramping out of nowhwere. I need to go to the bathroom (something that couldn't be taken care of while wearing a wetsuit) but I didn't have time. I was going to have to hold it. Great.

Swim: 1500m
So we're off... a full sprint to the water. There was a pretty good swell in the water and I was just diving through the waves. the swim was pretty uneventful. I really didn't push very hard and just kind of cruised. I really don't know why I didn't swim harder. I came out of the water in the middle of the pack and then ran 100 yards to transisiton.

swim time: 24:59

T1:
I got to the race and some knocked my bike almost off the rack and my stuff was everywhere. I got my helmet and glassess on and then fumbled stuffing my wetsuit into the bag (it was a point to point race so you had to stuff everything in a bag after the swim).

T1 time: :59 (worst t1 ever)

Bike: 40k
I booked out of t1 and jumped on my bike. I had my shoes already in the pedals and kept in place with rubberbands (typical set up for me). As I started pedaling there was a ton of resistance. I looked down at my front brake and it was rubbing on the rim. So I jumped off tweaked it back so it wasn't rubbing and then had to rip my shoes off the pedals and put them on because I had already broken the rubberbands by pedaling on top of my shoes. All I can think is theat when whoever knocked into my bike they hit my front brake becuause it wasn't like that prior to the race.

As soon as I got on the bike I knew it was going to be a long day. I felt like crap. I posted earlier this in my blog that I felt tired and flat all week and I still did. I had nothing in my legs. No juice at all and my stomach also began cramping like crazy. I pushed through it and the course was pretty challenging. There were a lot of false flats, rolling hills, a couple good climbs, some super fast descents, and the roughest roads that I have ever ridden on. Even with as bad as I felt I only got passed on the bike by one guy and he was in the 30-34 AG that started 5 minutes after my wave. He was hammering.

Overall the course was pretty awesome. Riding through Hollywood and downtown LA on closed roads was pretty cool.

Bike time: 1:07

T2: Uneventful. In and out.

run: 10k

By now I was really feeling bad. I usually love this part of the race. I always look forward to getting off the bike and laying it down. Not on this day. I was hurting. My legs were completely dead and the stomach cramps were getting worse. My stomach was so bad that I actually considered bagging the run but I couldn't let myself quit. I pushed through and passed a couple of guys in the elite division and the guy that passed me on the bike. While on the run I also saw Greg Bennet and Craig Alexander finishing which was rad. They were hammering. The run course was pretty tough with a lot of hills including one long steep climb right out of t2.

After 4 miles I had caught all the people that I was going to be able to so I pretty mush shut it down. I had a big enough lead that nobody behind me was going to catch me so I just cruised to the finish.

run time: 35:57

Results: 2:09:44 - Place ??

I was the 12th elite to finsh, but 3 or 4 guys ahead of me got DQ'd for missing a turn on the bike course and cutting off about 4 miles. So once things get sorted out I will probably have finished 8th or 9th. I was just so happy to finish. I am really glad I pushed through it. This was the first time I have ever had to deal with anything like that. I am also stoked that I was able to run a 35:57 10k without even pushing it. I know now that I am defintely capable of running in the 33's when I feel good.

If I wouldn't have raced Elite I think I could have won my AG even with how I felt. The winner of 25-29 went 2:09:02 and ran a 37+ 10k. I am pretty confident that if I would have been able to push myself on the run if I was racing in the same wave as the winner and contending for the win.

I learned a lot from this race and am glad I raced elite. Putting the pressure on myself and seeing where I stand with top amateurs was way more valuable than placing in my AG. It's the reason why I like racing. It's not to collect placques and trophies. It's to push myself as hard as I can and go as fast as I can. Racing faster guys is the only way I am going to find my limits.

Next season I am really going to focus on the Lifetime Fitness Series and try to qualify for the 2007 champs in Dallas.

I need to figure out why I felt how I did all week. This race was a last minute thing so there was really not tapering. My big races are coming in the next couple of weeks and I need to make sure that I dont' feel then how I did yesterday.

It's almost GO time...

Well the week is coming to an end and I have had a relatively easy week. Here's what went down:

Monday:
AM: swim - 1.5 mile open water

I did this solo at Fletcher's cove Monday morning. The water was perfect and I felt good.

Tuesday:
AM: swim - Masters - 4000 yards
PM: run - 60 min easy w/ 15-20 strides

I felt really good in the pool and it was my last full swim workout before the race this weekend. The run was standard. Didn't feel bad, didn't feel great.

Wednesday:
AM: swim - Masters - 2700 yards
Lunch: 10min Stationary bike/stretching/light core
PM: Ride - 1:20/22 mile - easy with spin ups

I was still feeling really good in the pool. I put in some hard efforts but cut down the volume. It helps having good masters coaches helping you with your taper. I was really tired heading out on the bike. I felt ok once I got going, but never really got "into" the ride. I was just waiting to get back home and eat.

Thursday:
AM: run - 40min easy
Lunch: 15 min stationary bike/stretching
PM: swim - Coached open water swim workout

I felt good in the morning getting out an running first thing. I have always like running in the mornings. By the time the afternoon rolled around I was exhausted. I headed home frow work took a power nap and then headed down to Pacific Beach for the swim workout. The swim workout was solid. We worked on surf entries/exits, drafting, and did some hard efforts. Once I got in the water I felt good and then felt a lot better after I ate dinner.

Friday(today):
AM: bike - 55min/15 mile - easy ride with 4-5 short race pace efforts
Lunch: STRETCH!!!(still to come)
PM: Transition practice - just a few run throughs with my shoes already in my pedals (after work).

I felt really good on this ride. It was my first ride with race wheels. My friend Matt let me borrow his Zipp 404's for this race. They defintly make a difference. I rode my normal route and was about 1-2 mph faster than usual. I don't if it was wheels or what, but "whoosh" sound was pretty cool. I need to get some for next season.

It's almost time to race and all my work has been done. I was kind of tired all week. I think having family and friends in town all last week and weekend along with getting all my workouts in really caught up with me. I also don't think I was eating enough. I have been super busy at work and skipped some feeding times due to meetings and bad planning on my part. I feel much better today after nailing my nutrition yesterday.

I am just going to go for it in the race. My plan is just try and find a pack on the swim and draft, draft, draft. I am going to really push myself to keep up with the lead pack. The Elite amatuer wave starts at 6:55 am right after the pro men (6:45) and women (6:50). Once I get on the bike I am just going hammer away. No pacing. Just seriously try to give everything I have and not worry about saving anything for the run. I know even if I am tired I can put in a good run. My goal for the run is sub 34 minutes. i won't be happy unless I am @ 34 min or under.

I have also made a decision not to carry any tools or "flat kit" on the bike. I am racing for a top 5 spot, not to see if I can finish. If I flat I am done. Plus I am riding tubulars that I have never changed before. I know it's a gamble, but that's how I am looking at this whole race. I am going to have to give everything I have to hang with these guys.

Game on.

Less than a week...

For the past week I have been going nonstop. My brother and his girlfriend were in town but I was still able to get in all my workouts and still hang out... and drink too much beer.

Here's what I have been up to training wise:

Thursday:
AM: run - 60min easy run

Friday:
AM: swim - 1.5 mile open water
PM: bike - 90 min ride

Saturday:
AM: Balboa 4 mile XC race - 22:22 - 4th AG/10th Overall
30 min warm-up
22:22 race
40 min cool down

The race was solid. I was feeling ok but I was defintely feeling the fatigue from my week of workouts. I had a better strategy going into this race. There was a guy who beat me by 30 seconds last time and I was just going to stay on his hip as long as I could. The course was really tough with a lot of steep climbs. I was able to hang with this guy until then and passed some guys on the final hill. We ended up in a sprint finish and I just did not have the distance to complete the pass. It felt good to run that hard and I am really starting to like "running only" races.

Sunday:
PM: bike - 3:04/50 mile ride

My ride yesterday was solid. My sister and nephew were down the night before, along with my brother still being in town, and they all left around noon. I wasn't feeling very motivated to get out on the road in the heat, especially after downing too many beers and chicken wings at the Padres game the night before. The goal for the ride was to get out and ride, get in some climbing, descending, cornering, and some sprints. Once on the road I started to feel good and had a great ride with a lot of climbing. I didn't attack the climbs. I just kept it steady and powerful.

This week is going to be relatively light with the LA Triathlon on Sunday. It was good to be so busy this past week as I did not have time to think all the mega-fast guys I will try to hang with. Either way I am just going to try to have fun with the whole experience.

Stepping things up...

As of Monday afternoon things have changed a bit. When I got home from my ride I had a voice mail from my coach saying something about the LA Triathlon and my goals for 2007. I called him right back and we started talking about my plans/goals for 2007 and a possible oppurtunity at the LA Triathlon. He talk about the EAC (Elite Amateur Competition). Here's the info from the LA Triathlon page:

"We are please to announce the new Elite Amateur Competition (EAC). The top five overall finishers, both male and female, in the EAC will qualify for the Life Time Fitness Series Championship (LTF) to be held in July of 2007 in Minneapolis. Each qualifier will receive complimentary entry, airfare and lodging at the Life Time Fitness Triathlon. You will compete for the championship against the qualifiers from the 2006 New York, Chicago, and Life Time Fitness Triathlon Qualifiers to determine the top amateurs in the sport of triathlon."

You have to submit a resume to get into the EAC race. So on Monday night I updated my resume and sent it off. I thought it was going to be a longshot. Eventhough I have done really well this year, it is my first season and I have only done one Olympic distance race. On Tuesday afternoon I received an email saying that I had been accepted to race in the Elite race and that they would gladly transfer my entry.

I immediately started to think that I was in over my head. There's going to be some fast guys at this race and I have no idea if I can hang. My goal prior to Monday for the the LA Triathlon was to try and get on the podium in my AG while using it as a B race leading up to Xterra Nationals. Well that's changed. Now I am going to try to scrap my way into 5th place. I know it is a longshot but I I am going to go for it. My coach thinks that if I can somehow get into the top 5 and qualify for the Championship next summer I will be able to compete for the title. He has plans for me to really ramp up my cycling this offseason. My run is there and my swim gets better by the week, so it's going to be all about the bike.

At the very least this will be a good experience for me and will really let me know where I stand with the fast guys. That's not to say I am not nervous about stepping into the ring with these guys.

Ok so training this week:

Monday:
AM: swim - Masters - 4000 yards
Lunch - Weights - lowerbody/core
PM: Bike - 1:53/34miles - easy ride

Tuesday:
AM: swim - Masters - 4100 yards
PM: run - 60 min - intervals(5x3min hard(sub 5k pace)/3 min recovery

Wednesday:
AM: swim - Masters - 4000 yards
Lunch: Weights - upperbody/core
PM: Bike - 2:40/25 mile Mountain bike - 2 x Black Mtn

I have felt good this week but swimming Masters 3 days in a row was tough. By the last set yesterday I was nuked. I could feel myself falling apart on the last 200 but I was leading the lane so I had to try to keep it together. I got through the 200 in 2:48 which isn't the fastest I have swam a 200 but with the way I felt it was fine by me. I did nail my fastest 100 on Monday and it came at the end of a hard workout. A 1:17 for 100 yards. I couldn't believe it when the I touched the wall the coach told me my time. I have been really motivated in the pool and having good coaches has been the difference. They stay on me, push me, call me out for slacking, and have really helped me work on my stroke. They have even offered to help me taper my swim workouts leading up to races. Good people.

Ok that's it for now. I have to get back to my anxiety about the LA tri.

Recovered.

Well this recovery week did the trick. The two previous weeks I was hitting 20+ hours of training and this past week topped at just over 14. The upcoming week of training is going to be a tough one and the fact that my brother and his girlfriend will be in town will defintely make for more distractions than normal. I'll definitely have to juggle my schedule around and try not to drink too much.

The weekend:

Saturday:
AM: - Bike - 4 hour/70 mile

The purpose of this ride was to just get out and ride. I rode from my apartment in Encinitas, through Camp Pendleton, and turned around in San Clemente. There were times that I pushed a bit but most of the ride was just steady. My nutrition was on the money and felt good for the entire ride. When I got home I made protein/recovery shake, took an ice bath, and then took a solid nap.

Sunday:
AM: - run - 90min/12mile easy run

Just a long easy run. I didn't push it but felt like I could of. I was stoked that I felt so good and not tired. After the run I stretched, took a contrast shower (30sec cold/1min warm x 5), made a shake, and took another nap.

I have been really trying to maximize my recovery. I am right in the middle of my most important and intense training of the season. I really want to put in some good races at LA, Tahoe, and Maui. That's going to take getting the most out of the workouts I am putting which means recovery is going to be the key so I can be ready to go day after day.

Feeling good...

My recovery week is coming to an end and I am feeling pretty good. Yesterday I did a club Aquathlon and pushed pretty hard on the run and was expecting my legs to be feeling it this morning, but they aren't. I did a good cool down and propped my feet up when I got home and I am sure that is why I am not too sore.

Thursday:
AM: 40 min easy run - just focusing on cadence
Lunch: 15min stationary bike/15min stretching
PM: Club Aquathon - 1000m swim/3 mile run

I was really looking forward to this club race. I had a really good time at the last one. It's a great workout and a chance to race stress free. When I got down to the beach I was feeling pretty tired and honestly did not want to run hard. There was a really good turnout for this race including my coach, members of the UCSD Triathlon team, and a lot of fast guys from the club. I warmed up with a 5 minute jog and about 300m of easy swimming.

The Swim:
The start was pretty congested. There were about 150 people from the club doing the race and everybody sprinted for the water as soon as the horn went off. I started right in line with the buoy. As I was diving through the waves my goggles got knocked sideways and I had to stand up and put them back, and missed my chance to get out clean. I dove back in and just followed the draft of a group of about 20. The first 200m was really rough, a lot of feet and elbows. I was able to stay really relaxed and just got through it. I didn't bother sighting to often as I had so many people just ahead of me, this was a mistake. The group swung about 20 yards wide of the buoy so I had some ground to make up. Once around the first buoy I got into a really good groove and started to pass a lot of people and got on some feet for a while. I think I ended up being in the top 10 out of the water, but I was quite a ways behind the lead pack that included Marc and Jim. Overall the swim was good for me. I didn't feel like I pushed it at all and was still able to hang near the front.

The Run:
After tranisitioning out my wetsuit I went out on the run in I think 8th place. The run was 2 out and back loops. Just like last time I looked at it like 4 laps (2 out, 2 back) and my plan was just descend on each lap. On the first lap I passed a couple people but I was feeling like crap. As I got near the turn around I could Jim, my coach, leading with Marc in 2nd. At that point I was in 6th and new if I went hard I could into third, but that was probably going to be it. So I picked it up at the first turn around and made up a lot on ground. At the next turn to start the second loop (3rd lap) I picked up my pace again. On this lap I ran my way into 3rd place and then at the final turnaround I just gave it everything I had and was actually feeling really good. I ended up finishing third with Jim in first and Marc in second. I am not sure how much they beat me by but I was really happy with my run and I'll take finishing 3rd to those guys anyday.

I was really stoked about the swim. Seeing constant improvement defintely keeps me motivated to keep getting up at 5am to hit the early morning master's sessions.

Friday (today):
AM: 1.5 mile swim - took it easy
Lunch: weights - upperbody core (still to come)
PM: chiropractor/massage/epsom salt bath (still to come)

As for the weekend... I have a 4 hour ride tomorrow that will be done at an easy pace and then a 90 minute run on Sunday. Then it's back to hitting it hard next week including a 4 mile XC race on Saturday!

Recovery is my friend.

Well I have hit the middle of a recovery week and I am feeling really good. This isn't a full on recovery week as there is still quite a bit of volume but minus the intensity.


Monday: Recovery/rest day
Lunch: 25 min spin on stationary bike/15 min stretching

Tuesday:
AM: swim - Master's - 4000 yards
PM: run - 60 min easy run

My swim was really solid yesterday but I probably pushed it more than I should of during a recovery week. I can just defintely tell I am getting a lot stronger in the water and am really motivated to go hard in the pool. There was nothing eventful about the run, 60 minutes easy and I was kind of tired.

Wednesday:
AM: swim - Master's - 3500 yards
Lunch: weights(still to come)
PM: ride - 2:30 - easy effort (still to come)

I did a good job of holding back in the pool this morning. It also helps to have two really good Masters coaches. I told Chris (the main coach and leads the workout on m/w/f) that I was in a recovery week and that I was going to take it easy. Usually he pushes my and I like that, but today he really helped me take it easy and helped me work on my form. I usually lead or swim second in my lane but today I just hung on the back (4th). I didn't have to think about laps or intervals and I just cruised. I made all the intervals without even really trying and most importantly after 3500 yards I got out of the pool feeling fresh. I have a good long easy ride this afternoon and light weight session at lunch.

On Gordo's blog he just put up a link to an outline for his presentation on Maximizing Athletic Performance. There is a really good quote in the outline:

"Until you can “do consistently”, worrying about “what you do” is pointless"

I agree completely with this statement. I believe consistency, when it comes to traing, is by far the most important thing. A lot of people can throw down some big/intense workouts every now and then but getting out there day after day, week after week, month after month and doing what it takes is going to make you better. I believe consistency is why I have been successful and have been getting faster in all 3 sports, especially when it comes to swimming.

I saw another quote that I really liked. It was from Bjorn Anderson who just won the Timberman 70.3.

"If you feel in control you are not going fast enough"

I know this does not apply to all race distances, especially IM. This relates to what my coach has been trying pound into my head, and that's to "commit" and to have confidence in my ability. He thinks I can go even faster and push a lot harder in races than I have so far. I just need to get over a mental barrier and know that I can push the pace and will not blow up. It's a fine line but the fact that I keep finishing races feeling like I could have kept going or went harder shows me that is still have some work do.. mentally.

Finally, here the official results from my XC race this last
weekend:

3rd Annual Bake At The Lake XC 4 Miler
AG: 5/12 - 10th overall
time: 22:11
pace: 5:33/mile

Here's photo taken from the last 1/2 mile. You can tell I am hurting.

a solid weekend...

Another solid weekend in the books. I am pretty tired right now and can barely keep my eyes open as I watch the Redsox hopefully hang on to beat the Yankees. I just got out of another epsom salt bath and my body is feeling good even with all the training.

So this is what went down:

Saturday:
AM - XC Race - Bake at the Lake - 4 miles
20 min warm-up
22:05 Race
50 min run after race
1:32:05 total running

I recently obtained a sponsorshp with Mizuno and one of the obigations is to compete in local running events as well as keep up racing in tri's. Saturday was my first race with the team and I was pretty nervous about it. For the first time in my very brief racing career there was some expectaion to perform well. This race was the first of the Dirt Dog cross country series. At each race along with the individual competition there is also team competition. Most of the major shoe companies were represented and some other local clubs. There were about 10 of us from Mizuno including myself and my coach. Other than my coach I had only met one of the other guys before. So the pressure was on to make a good first impression.

The course was a rocky, hilly 4 miles - true cross country. I never know how fast to go out in a running race. I find much it easier to run off the bike because then you just run as hard as your body will let you. When you start out fresh it's all about strategy and not letting yourself get gapped by too much by the lead pack. I went out kind of conservatively but was probably only 10 yards behind he leaders. The course was tough. I ended up finishing in 22:05 and I think in around 10th place (they havent published the results yet) and probably 30 - 60 seconds behind all the guys ahead of me. Out of all the people on my team I finished 2nd and was even able to hold off my coach in the last 1.5 miles. We ran side by side for about 3/4 of mile then he told me to go for it and that I better not lose to him. So I went for it and finished about 20 seconds ahead of him. I was spent. I don't know if I have ever run that hard for that long. I pretty much ran all out for the entire race.

Sunday:
AM - swim - 1.5 mile ocean swim
Midday - Bike - 3:35/36 mile mountain bike
Run - 30 min off the bike

Today was a long one. I started the day off with a mellow 1.5 mile swim with the tri club. After that I came home and hung out for a bit then headed off to the trails. I rode all throught PQ canyon and climbed to the top of black mountain before heading back. I was feeling it by the end of the bike but as soon as I got of the bike and started running I felt better. After the run I stretched for 20 minutes and headed home.

It's just after 9pm and I am about to crash. I am heading into a recovery week so tomorrows a day off and I'm sleeping in! I will start to hit hard again on the weekend but the hardest workout I have during the week will be a showdown with Marc at an aquathlon on Thursday. I am going to try and not let him whip by as much this time. We'll see... he's coming off a half marathon today so I may have a very slight chance of catching him on the run...

It's all about recovery

Well as you can probably tell my blog template has changed again. When I switched it over to my blogger account to my google account (which is a beta version) some of the formatting of my page got jacked. It would of been an easy fix, but the beta version does not let you edit the raw HTML... yet. As soon as they do I will fix everything and get all my links to race reports and other blogs back up.

Update on my neck:

It feels great. As of this morning the stiffness is completely gone. I am really glad I skipped my swim on Tuesday and gave it a couple of days of rest. I still got on my bike though.

Training:

Wednesday:

AM - Swim - Skipped due to neck/upperback stiffness.
Lunch - 20min stationary bike/Core
PM - Bike - 2:20/36mile - Hill Repeats of Torrey Pines
Torrey Pines (outside):
1 - 6:38
2 - 6:44
Torrey Pines (inside):
1 - 5:12
2 - 4:55

I was supposed to get out on my mountain bike and do a couple hill repeats of Black Mtn. Due to waking up with a stiff neck and after talking it over with my coach we decided it was probably a better idea to stay on the road for my ride. Riding offroad is a lot more taxing on the body. So the plan was to head out on the road and see how it felt. If I felt any pain or discomfort I was gonig to head back home. If I felt good it was out to Torrey Pines for some hill repeats. Well, suprisingly, I felt great. I had to hold myself back on the ride out. I wanted to hammer. When I got to Torrey Pines I climbed the outside twice and the inside twice. I haven't done hill repeats out there since early May and I crushed my old times, which is a very good sign. All the climbing I have been doing offroad is defintely working. After the ride I took an ice bath, relaxed, and watched the Padres get beat, again, by the pathetic Giants.

Thursday: Rest/Recovery day

Slept in
30min on stationary/recumbent bike (very little resistance)
15min of stretching
Chiropractor - Adjustment
60min Massage
30min Epsom Salt bath

Friday:

AM - Swim - Master's - 4000 yards - Speed day
Lunch - Core (still to come)
PM - 60min easy run (still to come)

I was kind of nervous to get in the pool this morning, but after a couple of strokes I could tell my neck would not be an issue. I lead the lane for the first two hard sets and hit all the intervals. It was solid. I let a this fast chick take over and just cruised after that.

I have been thinking a lot about recovery and my approach to it. What got my thinking about it was reading Simon Whitfield's blog (thanks for the link Mike). He is a super fast triathlete from Canada. His blog covers his training and he always mentions what he did for recovery with same kind importance as what he did during his swim/bike/run workouts. It defintely got me thinking.

So now I am approaching recovery and rest days a bit differently. For the most part I think most of us see a rest day on our training plans and think "ok, there's a day I don't have to do anything. I can just hang out". At least that was the attitude that I took. Instead I think we should be looking at these days and be thinking about how we can maximize recovery during those 24 hours. Now I am approaching these days with the same kind of preparation as a workout day. Typically when I get my weekly training plan from my coach I look it over and start mentally preparing for the week. I know what days I am going to be working hard, going long, and what days will be for recovery. The night before my hard workouts I defintely start thinking about the next days work and being mentally prepared and definitely helps. Now I am doing the same things for my rest days. I have a plan for my recovery days. I want to get the most out of these days so the day after I am truly ready to hit it hard again mentally and physically.

Yesterday was a rest day and I took full advantage. I slept in (got up at 6:45am as opposed to my daily 5am wake up). I then just hung out and worked from home a bit, had good clean breakfast and headed into work. At lunch I hit the gym and rode stationary/recumbent bike for 30 minutes while reading the latest issue of Inside Triathlon and then stretched for 15 minutes. Riding the stationary bike is something I try to do everyday druing the week. I don't really use any resistance and helps to get the blood flowing in my legs and loosend them up before I stretch. After work I headed to my Chiropractor for an adjustment and followed that up with a 60min massage. Then after dinner I soaked in a epsom salt bath for 30 minutes. I was in bed by 10pm, slept great, and woke up this morning ready to go hard in the pool.

This weekend:

Saturday:

AM - Run - 4 mile XC race(running only) - warm-up/race/cooldown for a totaly of 90 minutes

that's all I am doing tomorrow.

Sunday (big day):

1.5 - 2 mile swim
4 hr Mountain bike/30min run
Weights - lowerbody

I am really looking forward the XC race tomorrow morning. I am going to really push it. My plan is to go out with fastest guys and see if I can hang for the entire 4 miles. Sunday should also be fun.

Sitting one out...

ok... Last night I switched blogger account so it uses my gmail account. Then I wrote out this whole post only to have it not publish correctly. Here is try number 2.

Yesterday morning when I was jumping in the pool (feet first, nothing crazy) I must have tightened up right before I hit the water because I tweaked my neck/upperback a bit. I got through the workout and it's not sore it's just more annoying than anything. It feels a lot better this morning but it still feels a little off so I am canning my swim this morning. I figured it would be better to skip a day and let it heal totally than force it and potentially make it worse. Plus I have a massage/adjustment scheduled for tomorrow and I know that will help. So instead of grinding out 4000 yards this morning I am drinking coffee, listening to podcasts, and just hanging out.

I was kind of scared to wake up Monday morning. I was pretty sure my legs would be pretty sore after 7+ hours of riding. This was not the case. My legs did feel sluggish but I really didn't have any muscle soreness and after all the climbing I endured I was pretty stoked. Thank you ice bath. Thank you Fat Tire.

The week so far:

Monday:
Lunch - Weights - upperbody/core
Pm - 60 min run

I felt really good in the weight room. I warmed up with 20 min on the recumbent bike and the stretched for 10 min. After work I headed down to fletcher's cove for an easy run. About 30 minutes into the run I really started to feel tired. I just wanted the run to end and because I forgot my ipod at home so I had no distraction. This bad patch only lasted about 5 minutes and I ended up finishing the run without really pushing it at all. After the run I put on my trunks and swam/soaked/floated/bodysurfed in the ocean. I have been doing this quite a bit after my runs. It is really relaxing, refreshing, and good for recovery.

Tuesday:
AM: swim - Masters - 4000 yards (tweaked my neck jumping in the pool)
PM: Weights - lowerbody
PM: Bike - 60min/16 mile Recovery spin(small chainring only)

Even with my neck bugging my I got through the swim and then headed to work. Afterwork (early afternoon) I hit the gym for some good stretching and a lowerbody strength training session. My legs are still feeling good. After I left the gym I head straight home and the plan was to get in a 60 min easy spin on the bike, but I was pretty tired and not feeling it. I thought about just skipping it but knew that the easy spinning would do a lot for my recovery. So I got home slammed a red bull and headed out the door with my bike. 10 minutes into the ride I was stoked I did. I just cruised 16 miles up and down the coast. It felt great. I didn't push it at all and let many cyclists blow right by me.

Tweaking my neck first thing in the morning pissed me off. I have dealt with neck problems a lot in the past. It's from all my years of snowboarding/surfing/skating. A year and a half ago it was really bad and the slightest thing could cause muslce spasms in my neck and it would cause my neck and upperback to tighten up. Thanks to my chiropractor it hardly ever happens anymore. What happened yesterday is minor in comparison. It's not painful it just feels a bit off, very annoying.

Well that's it for now. I am going to just hang around my apartment, drink more coffee, watch sportscenter, and do what "normal" people do before work. I don't like it!!!!

Blood, Sweat, and Gears...

Wow... this week was by far the toughtest to date. Here's all the stats and workout info.

Weekly totals:

Total Time: 24:27
Swim: 14,200 yards
Bike: 148 miles
Run 26.5 miles
Strength - 1 day upperbody, 1 day lowerbody, 3 days core

Friday:
AM - Swim - Masters - 4200 yards - Speed
PM - 60 min run - Easy
I went surfing after the run.

Saturday:
AM - Run - 1:15 Coached workout - 30 min worth of hard running
PM - Bike - 2hr/28mile easy recovery spin, small chainring only

I felt like crap going into the run workout from lifting (lowerbody) on Thursday, but once the workout started I pushed through it. After the first set of intervals (3min hard, 6min hard, 2 x 4min hard - all with 90 sec recovery) we ran a timed mile. I was able to nail my fastest so far - 4:50. I really can't believe how strong my running is getting. After the run I headed home relaxed and then went on a 2 hour easy spin and just really took it easy only averaging 14 mph.

Sunday:
AM/PM - Bike - 7:15/60 Mile Mountain bike - Hardest ride of my life.

This week was huge and culminated with a 7+ hour mountain bike ride today. I met my coach at his house at 7am and we hit the road about 7:30. We met up with three other riders, all Xterra competitors, including 2 females (one being a pro mountain biker). We all road together for 4.5 hours, climbing a ton, and really working on technical descents. The vibe was awesome. My coach and the others were giving me tons of tips on technique. I learned a lot. At the 4.5 hour mark the others left and it was just me and Jim, my coach. We hit a local market refilled our hydration packs and water bottles and then set out for our next climb - Cowel's Mountain. We got to the base 4:45 into our ride and 45 minutes later we were at the top. It was hands down the hardest climb I have ever done on a mountain. The first half was super technical and the second half was super steep fire road. I was so stoked once we reached the top. I really couldn't believe that after 5.5 hours I still had juice in my legs. We then headed down the mountain and back to Jim's. We hit the 7:15 mark just as we pedaled back into his drive way. I was crushed, I crashed 3 times, and was covered from head to toe with dirt and blood (i have photos). It felt great, like I really accomplished something. I don't know what it was.


I got home made some food, took a shower, and then an ice bath. I am guessing I'll be asleep before 9pm.

I have another big week on tap. Due some recent happenings (I will get to it later this week) I will be running the first race of a cross country race series on Saturday. That's it for now... I need to get back to my beer and prop my feet up.

Turning it up a notch...

Let me start this off by saying I was planning posting this last night but did not have the energy to type... This is probably a sign of things to come.

I have started my biggest/hardest training cycle so far this year. The last couple months my coach had my training really targeted on my running and swimming. I was kind of impatient and kept asking him where the big/hard bike workouts were. Now that my running is right where it needs to be it's now all about the bike (and swim, lots of volume). I will be pretty much maintaining my run workouts but probably only one day of intervals instead of two. I am also going into a heavy lifting phase with my legs which I am sure will have an effect on my workouts, but it's something that needs to be done. We'll see.

I plan posting a lot more of the couple of weeks as I prepare for the LA Triathlon (B race), Xterra Nationals (A race), and Xterra Worlds (A race). My plan is to really peak for nationals and hopefully carry that fitness into worlds. The LA Triathlon will be my last road race of the season and should serve as good indicator of where I am at 3 weeks out from Xterra Nationals.

Training so far this week:

Monday - Rest/Recover
I went to the gym at lunch and road the stationary bike for 20 minutes with very little resistance (I do this on most rest days). This always helps me loosen up my legs after a hard workout or race. Then I stretched and did some light core for 30 min.

Tuesday - Swim/run
AM - Swim - Masters - 4000 yards (20 x 200 varying intervals)- 1:15
PM - Run - Easy 1:15 trail run

Wednesday - Swim/weights/Bike
AM - Swim - Masters - 4000 yards (speed work) - 1:15
Lunch - Weights - upperbody/core
PM - Bike - 2.5hr/25 Mile Mountain bike - 2 Hill Repeats of Black Mtn
1 - 13:34
2 - 14:20 (I was crushed and rear derailleur was jacked)

Thursday (today) - Bike/Weights/Swim
AM - Bike - 2hr/35 mile road bike - 5 x 6min hard (zone 4-5a/80-90 rpm) 2min recoveries
Lunch (still to come) - Weights - Lowerbody/core
PM - (still to come) - Open water swim with coach and other athletes

This block of training is going to be tough. Last night I didn't finish my ride until 7:15 and then had to drive 20 min home. I got home took a shower, made myself some dinner, got my gear and food ready for today, and then passed out on my couch... just to get up at 5am and get back out on the road for my ride this morning and then head straight to work.

I don't think I am going to have too much time for anything else besides training and work for the next couple of months and that's fine by me. I really want to see what I am capable of in Tahoe and getting stronger on the bike is gonig to be the key to me having a good race there.

I am gonig to be posting about my workouts every 2-3 days... it should be interesting to look back on when the season is over. Looking over my eary season posts has already been intersting and comical...

Snow Valley Off-Road Triathlon (Xterra Points Series)

Finally another Xterra race. After doing 3 road tri's in the past 6 weeks and not doing an Xterra races since June 18th in Richmond I was anxiously counting down the days until this race.

This race was held at Snow Valley ski resort in the San Bernadino mountains. It's about a 2 hour drive from San Diego and LA. It was kind of different being up there with no snow because in the winter I am usually up there snowboarding a lot. This was going to be my frist race at altitude and serve as good practice for the Xterra nationals in Tahoe. The eleveation was 6500ft at the base where the T2 was, and 7300ft at the lake for the swim.

Saturday:

I got to Snow Valley around and noon and the weather was perfect, mid 70's, sunny, and a nice cool breeze. I met up with a couple of guys I know and we headed out to do one loop of the bike course. the bike course was short (12 miles) and mostly on fire roads but there was a lot of climbing, and the trails had a lot of loose packed sandy sections. We took it easy, checked out the lake, and the finished up the ride. I did take a good spill on the big downhill section for the course. It was really sketchy because it was a really long fast section and it was super sandy. I manage to get a couple of pretty good scrapes and bruises but nothing major.

After the ride we walked the run course and I was shocked at how hard it was going to be. There was also a ton of climbing on the run and some super steep downhills. I am always stoked when I see a hard run course because I know that defintely plays into my strengths. Before heading back down the mountain for the day we drove up to the lake for quick swim. Until then I really didn't notice a too much of difference being at 6000+ ft. In the water I put in a couple of surges and really felt short of breath. It kind of felt like I was swimming harder than I actually was. Not a good sign for me.

Saturday:

Swim - 1000m:

From the base of Snow Valley you had to ride or hike 1.5 miles up to the lake. There were two transition areas. T1 was at the lake and T2 was at the base. I chose to ride and use it as my warm up. I felt good and I was ready to swim.

I lined up in the front and on the inside. I am by no means the fastest swimmer but I have found starting with all the fast guys helps. They leave me behind in the first 100m but then I am out of the crowd and don't get too beat up. The swim was going well but I was again defintely feeling the altitude. I just kept on pushing. I was able to draft off of a guy for a bout 75% of the swim and can't believe how much it helped. I had my best swim to date and was 7th out of the water.

T1:
The transition area was kind of packed and it was single long line of bikes. It took me about 15 seconds to find my bike. I kind of blew it. Other than that it was quick. Wetsuit off and in the bag. Because it was shorter course I decided to not waste my time with gloves and glasses (not really a good idea in hind sight). I was in complete shock when I was leaving T1 on the bike and they told me I was in 6th place.

Bike - 12 miles - 2000ft of climbing:
The bike went pretty well for me. My strategy for the bike was to really push on the climbs and take the downhills conservatively. I am not going to win races on the bike and I knew if I could stay on 2 wheels I would have a chance on the run. I did get passed by one guy in my AG group in the first couple of miles and he was killing it. There was no way I could keep up with him. Then came the big downhill that I ate it on the day before. I took it conservatively, probably too much so, and got passed by a couple more guys. I was now in about 10th overall. On the next lap I caught all the guys that passed my on the downhills on the climbs. The same thing happened on the second lap heading into T2. They blazed past me on the downhill. Heading into the last section of the bike and into T2 I could already see the guy in my AG out on the run. He was way ahead of my at this point.

T2:

Fast easy. My sister (who I have coached into giving splits at T2) yelled to me that I was 5 MINUTES behind the leader in my AG and in 10th overall. "Crap... time to go for it."

Run: 4 miles - crazy hills

I felt really good coming off the bike but I was kind of mad at myself for letting those guys gap me so much on the downhill. In the first half mile (uphill) I passed one guy and he was having a hard time. After that I just made it my goal to catch the next person ahead of me. At the end of the first major climb I had pulled up right behind 2 more guys and then passed them both right after a super steep downhill. The next climb was the longest and it was tough. I was now in 6th and could see 3 guys ahead of me and they were all walking this 1/4 mile climb. I knew I had to run it. I caught and passed one guy on this hill but it felt like I was running in place. I got to the top and really turned it on on the flat and the next downhill. Back at the base I caught and passed a guy I know and was now in fourth. I was now in the only real flat part of the course so I turned it on, and then quickly got to the next climb which was the steepest. I could see the 3rd place guy near the top and he was walking. I charged up but with 20 yards to go it got so steep that I was forced into power walking with my hands on my knees. I made it to the top and was really feeling the effort I was putting in. Right after that climb it was down the other side on fire road. At the end of the road there was the final turn around. Right after the turn around I passed the 3rd place guy and gapped him on the climb back up and then it was back down the super steep trail. I was in 3rd all alone and that's how I would finish.

Results:
3rd Overall
2nd AG

This was by far my best race I have had. I was stoked to be able to move from 10th to 3rd in the run on the most challenging run course I have raced so far. They said it was only 4 miles but it was harder than any 10k I have ever ran in a race. I really had to dig deep for it though. The guy in my AG that had a 5 minute lead on me going into the run finished 2nd overall and only beat me by just over a minute. So I took about 4 minutes out of him on the run.

I love Xterra racing. The courses are awesome and people are amazing. I started this season not knowing anybody at these races and now I know dozens from all over the place and it's cool to be able to catch up with them from race to race. It is a totally different vibe than road racing. I was stoked to have some of my family out there too. My sister, nephew, aunt and uncle all made 2 hour drives to come out for the day and all had a blast.

I can't wait for nationals!!! Back to training tomorrow.

Solana Beach Triathlon - a year later...

This weekend I raced in the Solana Beach Triathlon. It was just a sprint race (400m/9miles/5k)but there was more behind me racing in it than just doing another sprint.

It was exactly a year ago this past weekend that I decided I wanted to get into triathlon. I was riding my beach cruiser down to the beach to check the waves, meet a friend, and grab some breakfast. I was hungover from drinking the night before and just feeling like crap. As I got down to Solana Beach (about 5 miles from my apartment) I came across the Solana Beach Triathlon. For years I had been intrigued with triathlon but always found excuses to not give it a go. So I sat there watching the race, watching all these fit people having a blast and all I could think is "damn... I have to do that".

I didn't immediately start training for triathlon. I was in a pretty serious relationship at the time she alreay complained about the lack of time we spent together with me working, surfing, and running all the time. When that relationship ended in September of last year is when I decided I was really going to do this. In October I did a Triathlon Club of San Diego beginner's race and I was hooked.

So here I am a year later and can't even believe the success I have had so far. So the race...

Solana Beach Triathlon:

I woke up yeserday morning and looked outside and everything was wet. It was drizzling and would continue to mist/drizzle throughout the morning and race. I was kind of stoked. There was no heat and humidity so I knew I was would be able to put in a fast run.

Swim - 400m:
It was windy and raining down at the beach and there was also a little swell in the water. Not really fast swimming conditions. With my building confidence in the swim I was ready to just go all out. I was in the first wave with all the AG men 29 & under and all the elites. It was a big wave with well of 100 guys and I knew with the short swim and choppy conditions that the swim would be a rough one. I lined up right behind the elites so I could hopefully hang on their feet. With all my surfing and how comfortable I am in the water I was stoked with the conditions.

The swim ended up going relatively well. I just put my head down and swam as hard as I could for the entire 400m. With all the chop I ended up swallowing a lot of water. At about the 300m I was starting feel my pace, but I just grinded through it. I was in the top 10-15 coming out of the water and probably about :45 behind leaders.

Bike - 9 miles:
My plan was just to go as hard I could for 9 miles. I was watching the Lifetime Fitness Triathlon on tv Saturday and one of the announcers was talking about how the Pro's race and said "their mentality has to be if it's not hurting you are not going hard enough". So that's was how I was going to approach this race. So I get on the bike and start just going for it. On the first loop and I was pretty much holding my ground and passed a couple of guys. I did get passed by two elites, Emilio Desoto and Mac Brown(he is an animal on the bike). I was starting to make up ground on the lead guys and then right at the start of the 2nd lap I was forced to come to a complete stop to allow a fire truck and ambulace to cross the street. So I went from going 25mph to a complete stand still. I took about 30 seconds until I could get back on my way. It broke my momentum and losing 30 seconds in that short of a race is a pretty significant amount of time. Another guy that got stopped was pissed, screaming and yelling. I just blew it off. I mean there is an ambulance heading down the beach somebody could be dying or injured and we are just doing an insignificant sprint race. Some guys just take it way too seriously.

To try and make up time I just hammered the entire 2nd lap. I was seriously starting to wonder how much I would have left for the run considering I did not rest at all for this race. I am guessing I was in about 10th coming in from the bike and was pretty sure I was leading my AG, but I wanted to take down some of the elites and other guys that have beat me before.

Run - 5k:
I was feeling pretty good and the fact that I was dripping wet and there was still a light mist was nice. It was also a 2 lap run so I knew at the first turn around I would be able to size up leaders. When I got to the first turn around I was a little further back on some of the elites than I had thought, but I was also leading my AG. I passed a couple of guys on the first lap and then it was go time. I had planned on making my move on the last mile. When I got to the last mile and the last turn around I was still probably 10-30 seconds of the 3 guys I knew I could catch. I knew I was going to have to put in a really fast last mile and knew I had it in me but wasn't sure if it would be enough. I quickly started to make up ground but it didn't seem like there was going to be enough distance to reel them in.. I thouht I made my move too late. After the final turn there was 100 yards left and I just gave it everything. I passed 3 elites in the last 100 yards before the finish. It was hardest I have run in any race. I was full on sprinting. It was awesome. It's what I have been waiting for.

Results:
1st AG out of 68 - 48:28
5th out of 1100 Overall

I would have finished 4th if I would have competed as an elite(more on this topic later). The first place elite was just less than a minute ahead of me. I know if I rest and continue to get faster in the water and on the bike I can hang with these the leaders.

Friday 7.28.2006 - a long thursday...

Typically Thursdays are when the fatigue of getting up early, training, and working all week starts to get to me. By the time I get home from work Thursday night and go for a run/ride I am spent. It feels good though because Fridays are light for me with just a 1.5 mile easy ocean swim in the morning.

Training prior to yesterday:
Monday
weights - upperbody/core

Tuesday
Masters swim (4100 yards)
52 min run (4 x 6min @ 10k pace w/2min recovery)

Wednesday
Masters swim (4000 yards)
weights - lowerbody/core
60 min run - easy



Yesterday was a long one. I did 2+ hour mountain bike in the morning before work and a club aquathlon in the evening. Sitting in my office in the afternoon I was already tired. Riding offroad definiely beats you up a lot more than riding on the road. So at 4:30 I left work and head down to La jolla for the race. This was first aquathlon I have ever done and it was a good time. My goal was just to swim "hard" for the whole 1000 meters and then try to catch Marc (who is a very strong swimmer and runner) on the run. Well first part was a total success. I came out of the water in the top 10 which was a complete shock to me, but it was not fast enough to catch the really fast swimmers. I ended up finishing 4th and got in a really good running race with Emilio Desoto. The run was and out and back to Scripps peir and you had to do it twice. So I looked at it like 4 laps and my goal was to just get progressively faster with each lap. At the end of the "third lap" i caught Emilio but he did not want to let me pass and kept surging. Right at the turn around I passed him and made a move and he countered and stayed with me. I kept up the pace because I wasn't sure if he could actually stay with me and as soon as he fell off my stride I made my move. I was able to put a good gap on him and just keep increasing it to the finish. The race was fun and food after was epic. Marc ended up winning the race and I was stoked for him. Maybe if the run was longer I would have been able to track him down, but I really don't think so as he had a really good lead on me coming out of the water.

Needless to say that after the race I was done... I didn't end up getting home until just before nine. I hit the shower, grabbed a Fat Tire, and then crashed. I am racing the Solana Beach Tri (sprint) on Sunday and then Xterra points series race in Running Springs, CA the following weekend. I figured I would wake up pretty sore this morning but I am actually feeling really good.

On another note... I was reading Gordo Byrne's blog the night after my last post and came across this:

"The combination of our non-athletic commitments (work, family, other) impose constraints on us that limit both our training and our ultimate performance. Most people take comfort in these limits because they obscure the fact that most athletes are not doing everything that they can to achieve athletic success. That’s not a value statement – that’s a statement of fact. Most people make daily choices that result in limits being placed on their performance in all areas.

If you want to beat someone then you have to be willing to out-train them – consistently and for a long time. Sitting around telling yourself that you are doing “everything you can” won’t achieve that ultimate result. Results come from a relentless drive to remove anything that isn’t connected to your ultimate goal. Of course, few people have an idea on their ultimate goal either."

That about sums up everything I was trying to say: I am willing to make those sacrifices to reach my goals.

Tuesday 7.25.2006 - Training and Randomness

First I will get to my training. It's been going good... a lot of running.

I also have started swimming with a new masters group. It just started and it's at the YMCA just up the street from my apartment. So three mornings a week I have been jumping on my beach cruiser, riding up the street, and hit the 6am workout . I spent sometime talking to the coaches before I signed up. The reason I decided to switch to a different program was the location and the workouts. The new workouts are 100% freestlye and as the coach put it, "designed for triathletes and open water swimmers". Perfect. In the last weeks I have hit my personal best times for 100's, 200's and 300's. Now I just need to get those times to translate to the races.

Running has been good. A lot of interval work mixed nice long slow runs. I think with my speed in races a lot of people would be suprised how easy it take my "easy" runs. Early in my training I was going too hard too often. With the help of my coach I have dialed back and really worked hard when I need to and also taken it nice and easy when I need to as well. The benefits have been tremendous. I go into my hard workouts feeling fresh and ready to push it as opposed to sore and tired. My run is solid right now, but with as fast as I have been able to go I think I am still scratching the surface. I am yet to have race where I am satisfied with my run split.

Ok.. here are some random thoughts/conclusions about my training and triathlon...

With my quick success in triathlon I get a lot of people asking me what my athletic backgroud is. "Did you run in college?" "How long have you been racing?" When I tell people that I do not have any racing background in swimming, cycling, or running and this is my first year I get some pretty shocked looks. I am just a former baseball player that has been surfing and running (just for the sake of running) for the past 15 years. They often say "you must be a natural". I don't entirely agree with this. I don't think you can be a "natural" in a sport like triathlon. There are too many different aspects when it comes to doing well in a race. Of course genteics come in to play and your VO2 max and lactace threshold might be higher than normal, but it's more what you do with that advantage.

To me it's all about the training. I believe I have been successful because of my work ethic and consitency. Nobody is around when I am getting up a 5am six days a week and 630am on my "sleep in day". Dragging my butt to the pool is not always easy nor is doing a hard interval run after a long day of work. Either is going to bed at a reasonble hour on a Friday night instead of partying with my friends. But I do it. I don't skip workouts or make excuses. I have a coach and a great plan and follow it precisely. I talk to my coach a lot so my plan reflects how much time I have and how I am recovering on a daily/weekly basis. If he feels I need a day off he gives me one. So to me my success comes from getting out of bed every morning and out the door and not bullshitting.

I find a lot of people (not just in triathlon/sports but in everyday life) talk about what they want to do and even know what it will take to get there but when it comes down to it they are not willing to make the sacrifices to attain it. I am.

that's all I have for now. I hope this doens't sound arrogant or anything like that. It's just that I am a firm believe that hard work does pay off... if... you really put in the work.

Camp Pendleton International Tri - 7.15.2006

Well it's been about a week since I have posted anything. Work has been taking up most of my free time, but that's how it goes. here's my report for the Camp Pendleton International Triathlon. It was my first olympic distance race and things defintely didn't go my way. I ran into some problems but still put together an OK race. I really like this distance and look forward to racing it again, which I will on 9/10 at the LA triathlon. Here's the report, with splits, and the splits I want to nail in LA.

Swim - 1500m + 300 yard beach/road run to T1: 0:27:16

My plan was to go for it in the swim, but it didn't really work out that way. About 200m in I took a nice heel kick to that adam's apple. It stopped me dead in my tracks for a second and then I turned it back on. Then around first turn I swam through a nice pool of boat fuel. I never felt like I was swimming fast. The swim wasn't tiring me out but I just didn't have a fast gear.

Goal for LA: 24 min

T1: quick as usual, but a little winded from the swim and long run to t1.

Bike - 40k: 01:07:12

I felt pretty good on the bike and had rode the course before in training. It consited some decent climbs. I passed quite a few people on the bike and only got passed by 2 guys which were both in the 30-34 AG and were crushing it. Most of the guys i was passing wree in my AG and had some pretty nice race wheels. It always feels good to blow right by somebody on Zipps with my stock Easton Vista's, but aero wheels would have been nice on this course. There was a pretty good head wind for the first half of the course. Also at some point on the first half of the course I threw up. I think it was the fuel i swallowed. I just took a swig from my bottle and hammered on.

Goal for LA: sub 01:05:00

Run - 10k: 00:36:45

I felt good getting off the bike and left T2 about 50 yards behind a guy that blew by me on the bike. About 1.5 minutes into the run I hear a bunch of people yelling but I just kept going but they kept yelling... all I could hear was "wrong way". CRAP! Apparently me and this guy blew right by the first turn. There was a group of marines that were supposed to be directing us but they were all laying down in the grass not paying attention. So there I am standing still screaming to make sure they were yelling at us.. and they were. by the time I got back to the turn I had probably lost about a minute. I was seventh in from the bike but while I was running off course 3 guys passed me.

the run course was two laps and it was shaped like a "Y" with 180 degree turns and each leg. I like this a lot as you could really see how far ahead everyone was. I worked hard in the run and passed seven guys and finished 3rd (some of the guys I passed were in waves behind me). It felt really good to be running that hard and just taking people down one by one.

With out the wrong turn my run time would have been somewhere in the 35+ minute range.

Goal for LA: sub 35 minutes

Results:
02:11:12
3rd AG
10th Overall
4th fastest run split

Goal for LA: sub 02:05:00
swim: 24min
bike: 1:05
run: 35min

(this will be the first time I am setting time goals for myself)

After the race my coach gave me 3 days totally off to just rest and recover. Kind of like a mid-season break. It felt really good to get back it today!

Carlsbad Triathlon - 7.9.2006

Yesterday I competed in the 25th annual Carlsbad Triathlon. I am in full-on training mode right now and this was defintely a "C" race, but I really wanted do the race. I only live about 5 miles from where the race is held, it's right along the beach, and there is usually a good Elite turn out. This year was no different. Luke Bell, Ian Pyott, Lewis Elliot, Michellie Jones, and Heather Fuhr.

Saturday:
3 hour/52 mile ride - Rode throug Camp Pendleton

I was feeling kind of tired going into the weekend and not really 100% after running the 10k earlier in the week. I was not planning on resting at all for this race so I didn't. I felt really good during my ride and probably rode a little harder than I should have. No worries.

Sunday: Race Day

Pre-Race:
Transition opened at 6:30 and I was there ready to go. I got body marked, but all they were doing was putting your number on you, not your age. This always annoys me. I like to know what guys are in my AG while on the bike and run. They also had the waves set up kind of weird.
Wave 1: Elite/Men 30-34
Wave 2: Men 35-39
Wave 3: Men 40-44
Wave 4: Men 29 & Under

So I was in wave 4 and new I would have to swim through people and was kind of bummed that I would be able to go head to head with the Elites.

Swim - 1000m - Ocean swim/Beach Start

We started about 10 yards from the waters edge and it was full-on sprint of 85 guys charging the water. The surf entry was fun as there was a little swell in the water. I got out to the first buoy just behind the lead pack. I just cruised through most of the swim and came out probably a minute or two behind the top guys. Overall I was happy with the swim and it didn't take anything out of me.

T1

Super quick. Wetsuit came of with no problems and I was out.

Bike - 15 miles - rolling hills

If felt pretty good going out on the 2 lap bike course. Heading south was fast and there were a couple of short steep climbs, which I took out of the saddle and passed quite a few people (most were in the waves ahead of me.) At the first turn around point my legs were starting to feel the ride from the day before. I could tell I was kind running out of juice. It didn't help that the northbound part of the loop was mostly false flat straight into a head wind. I got passed by 2 guys that were in my wave, but wasn't sure if they were in my AG or younger. So I tried to stay with them. I was able to hang with them (not drafting) through the end of the first lap and half of the second. When we hit the wind and false flat they put a good gap on me. They both had aero carbon wheels and aero helmets and that may have helped them a bit, but my legs were feeeling pretty dead by that point.

T2
Quick again. In and out.

Run - 5k - mostly flat with a couple rolling hills

I immediately saw one of the guys that passed me on the bike about 50 yards a head of me. He was easy to see as he was wearing a UCLA Bruins Tri suit. I was feeling pretty good on the run and just went for it not knowing what place I was in. It took me about a mile to catch him and he was running pretty good but I was able to blow by him. I could then see a head for about the next mile to the final turn around and saw two guys ahead of me that I knew were in my wave. One I knew was younger but the other I wasn't sure. So I just worked on tracking them down. A caught and passed the first guy pretty quick and then it about another 1/4 mile to get to the next. Once I caught him I tried to push him because I knew I wasn't competing with him (he was in the 20-24 AG). I tried to encourage him to keep up with me so he could build his lead on the guys I just passed. He hung with my until the final turnaround at mile 2. I just poured in on after that and put a 30+ seconds on him in the last mile. My legs were defnitely hurting but I just grinded through. There was really big crowd and their cheering defintely pushed me.

Finish - 1:16:38
1st in AG out of 44 - by almost 3 minutes
12th overall out of 1000
I also beat everybody that started in my wave (29 & under) which I was pretty stoked about.

I would have finsihed 8th (7th was only 2 seconds faster than me) if I would have competed with the Elite Men. I really want to race toe to toe with these guys to see just how much faster I can go with them pushing me. I also curious to see how much faster I can go with some actual rest and tapering, but I am saving that for Xterra Nationals.

I will be doing the Camp Pendleton International Triathlon this coming weekend and my coach really has me taking it easy this week. It will be my first olympic distance race and I should be feeling pretty fresh. We'll see how it goes.

Tuesday 7.4.2006 - Long (big) weekend

I can't believe it's already the 4th of July. The days, weeks, and months seem to just fly by when all you can think about is your next race or workout...

This past weekend has been really solid from a training standpoint and I also managed to get in a lot of fun and hanging out at the beach over the holiday weekend. I just fired up the grill and friends are on the way over for a cookout so I though I would get this post in before I have has too many Fat Tire's.

Saturday:
1:40 run (30 min warm-up, 40 min of intervals(26min hard,14 recovery),30 min cool down
2 hour easy ride - 35 miles - up to Oceanside and back

Sunday:
45 min/1.5 mile Ocean Swim - del mar
3 hour/30 mile Mountain bike - Black Moutain

Monday:
3000 yard swim
weights - upperbody/core

Tuesday:
10K - Scripps Ranch Old Pros - 34 minutes flat
1.5 hour easy ride - 26 miles

10K race report:
My plan for this race was just to go as fast as I could coming off my weekend of training. Typically my Tuesday runs aren't my best. I usually still have that sluggish feeling in my legs and don't get back to feeling 100% until around Thursday and after the weekend I just put in I was curious to see how I felt. I am racing a lot in the coming weeks and they are all B or C races. My coach has me using them as good race pace brick workouts and for race experience. I don't really plan on tapering for any races until Xterra Nationals on 10/1.

Upcoming Races:
7/9 - Carlsbad Triathlon(sprint) - C
7/15 - Camp Pendleton Triathlon(olympic) - B
7/22 - Tri Club race(olympic) - C
7/27 - Tri Club Aquathon - C
7/30 - Solana Beach Triathlon(sprint) - C
8/6 - Xterra Snow Valley - B

Warm-up:
I got there early, got my bib, hit the port-o-john, and then started to warm-up. After the first 5 minutes I knew I was nowhere near 100%. I would say I was at about 80%-85%. My warm-up consisted of 25 minutes of easy jogging with some pick-ups and strides. I had a nice sweat going and got to the front of the start line with 3 minutes to spare.

I did run into Heather Fuhr and Michellie Jones and said good morning. They seem to come out to all the local events.


After the warm-up I had to come to terms with myself. This was my first 10k, I have no idea how to pace for a race like this, and I am not feeling 100%. I decided that I would be happy if I could hold a 5:30/mile throughout the race.

The Race:
The gun went off and I pulled in behind a pack of Brazilians and Elites. The pace felt right but I had no idea what I was doing. I was just going to run how I felt. Right after the start there is a good climb I was in about 20th place (i think there were about 700 runners).

Mile 1: 5:25 - Perfect, this is right where I wanted to be.

Mile 2: 11:00 - holding.

Mile 3: 16:22 - Maybe pushing to hard

Mile 4 - 5 - Not sure of splits, but I think I kind of fell off my pace for these 2 miles. Not feeling bad though, just not really sure on how hard I should be running at this point in the race. Push or save it for the last 1.2 miles???

Mile - 6.2 (end of race) - 34:00 - I ran pretty hard for the last 1.2 miles and felt good. I still had some left in the tank after I finished, which always seems to be the case. I need to start pushing myself harder in the run. Getting faster is all mental for me. I feel like my body is definitely in shape to go harder/faster.

10th Overall
not sure about AG because I left before the awards... I was starving.

Post race:
I felt good. I could have defnitely carried that pace for more than 10k. I cooled down with an easy 15 min jog, and then grabbed a cold one from the beer garden.

I am defintely happy with my time considering how I felt. A 34 minute 10k comes out to 5:28/mile so I was right on my goal. On 7/15 I am doing my first Olympic distance tri so it will be interesting to see how my 10k times compare... and that was the whole point of doing this race. I think I like running off the bike more than just from the line. It's easier for me to guage where I am at and deal with it rather than just starting the run fresh.

Well that's it... 2 hour Mountain bike in the AM!

Thursday 6.29.2006 - Big week

My legs are tired... My training has pretty much gone right back into a building period. My next "A" races are not until October (Xterra natl's and worlds). So this week I started back in the weightroom and will be there a lot. I am really working to increase my leg strength and climbing ability before the big Xterra races. Both races have a ton of climbing on the bike and I need to be able to keep up with top guys so I can still be in the race when it gets to the run.

The only problem with lifting weights with my legs is recovery time and the mental side of dealing with sluggish run/ride workouts. My most intense weeks of lifting won't come until August but still just after one session yesterday my legs feel dead.

I will still be doing a couple races but pretty much training right through them. I am also still trying to decide if I want to do the LA Triathlon. My sister lives right on the course and it's supposed to be an awesome event and the fact that it is 3 weeks out from Xterra Nationals would make it good tune up give me a chance to see right where I am. I need to decide this week because I am sure it will sell out.

Training so far this week:
Mon - 1 mile ocean swim/weights - upperbody/core
tues - 3000+ yards pool/60 min interval run (5x5min hard)
weds - 2.5 hour MTB up to black MTN/weights - lowerbody/core
thurs - 3000+ yards pool/weights - upperbody/75 min easy run

that's it. I have a big weekend of training coming up. should a tough one!

Monday 6.26.2006 - Big Weekend

After feeling sluggish after getting back in town last weekend I finally started to feel good this weekend. The more and more I think about it the more I am disappointed with my race in Richmond. I can't believe how bad of a ride I had. I hands down lost this race. My swim (2nd AG) and run(1st in AG) were solid and should have been go enough to win. I will be getting out on the trails a lot more from here on out.

I know I need to keep things in perspective. I know in triathlon you are going to have bad days/races. I need to keep in my mind that it's still my first year in this sport eventhough I have found some success rather quickly. I am six races deep (4 Xterra, 2 road) and I have finished on the podium in every race with four second place finishes, one third, and one first. I am still considering this a "learning" year for me. I feel I will not even come close to my best race until next season. At that time I will have quite a bit more experience and be more fit.

I got in some good training sessions this weekend.

Saturday:
60 mile ride and bike skills clinic with coach. The total time spent on the bike was 3:45. I rode from apartment down to mission bay and met my coach and a couple of other guys to do some drills and work on cornering. Then I rode 25 miles back to my apartment straigh into a nice head wind.

Sunday:
1000m ocean swim/13 mile run. I negative split the run 47 minutes out and 43 minutes back.

It was defintely a solid weekend of workouts and I'm feeling good this morning. Next race is the Scripps 10k on 7/4 and then Carlsbad Triathlon on 7/9 and after watching the San Diego International Triathlon yesterday I am cracking out to race.

6.20.2006 - Xterra East Champs Race Report

This past week has been super busy with racing and visiting family and friends. I had a blast back in Virginia and the Xterra race in Richmond was the best course I have had a chance to race on so far. Here's the report from the weekend in Richmond:

Friday:
I got to up to Richmond around 1pm on Friday. I rode with my parents and just relaxed while they drove. We immediately found our hotel which was right across the street from the Race Site. The location was perfect. I headed straight for the mountain bike course and spent a good 3 hours riding the course. The course was incredibly challenging. It was predomintantly technical single track (not my strength, i need hills!) and there were some urban features as well. The course required that you scale 6 flights (8 steps per flight) of stairs for a railroad crossing not just once but twice and then descneding down another 6 flights. You also had to ride over a 3 foot wide bridge that was 10+ feet over a a rocky creek with no railing. It was sketchy to say the least. I got my fill for the day and headed back to the hotel.

Saturday:
I headed out with my coach to pre-ride some of the more technical areas and practice riding down a couple of flights of stairs. I got my lines down on the bike and then we rode the run course and found our lines for the 100 yard boulder hoppping section that had you crossing an area of the James River. After that we cooled down by going for a swim in the River

Sunday: Xterra East Champs - 1030am start - 95 degrees

Swim: 1000+ meters
I am not sure how long the swim was becasue the course was anything but standard. It started with three long stretches making right turns around the buoys and into a zig-zagging "W" before heading back to shore. This was my first race without a wetsuit so I was kind of nervous, but the swim went great. I was in the second wave, AG's 15-30. I came out of the swim near the front and found out later that I was second in my AG out of the water. After the swim there was 300m run to transition over rocks and gravel. Following suit of the pros I had my running shoes at the waters edge and put them on for long run to T1. This turned out to be a a very good descision as I past quite a few people who making their way very slowly without shoes.

Swim(+ run to t1): 18:44

Bike: 18 miles
I was glad to get on the bike and really looking forward to the challenging course. The first couple mile were pretty mellow and then I went up the first set of stairs and was had already passed and dropped one guy in my AG. Then it was on to the super fast gnarly single track. To make a long story short I crashed 6+ times (can't remember if it was more). A couple of them were casued by other riders following me to closely into tight corners. I went over the handlebars more times than I can remember. The good thing was that everybody was crashing. I saw a lot of people going down. I made it over the some of the real technical sections cleanly and even rode down a sketchy set of concrete and brick stairs. When all was said and done I knew I had been passed by 2 guys in my AG, but i still had no clue where I was in the pack. It was getting really hot and I was glad to get of the bike with a quite a few new bruises, scrapes, and cuts.

bike: 1:32:30

Run:
The run course was pretty flat in comparision to other xterras I have done, but there was alot of different terrain. At one point you had to climb the "Mayan Stairs", which are basically old wooded railroad ties. It was tough, hot, and there was no shade for the first half of the 11k(yes 11k, that's xterra for you. nothing normal). I was picking off people one by one and really pushing it. I cleard the boulder hopping section with ease and made my way to finish passing a quite a few more people.

Run: 40:25 (fastest run of all amatuers)

Overall:
3rd in AG
10th Amatuer

I lost this race on the bike. I was out of the water ahead of both of the guys that beat me. They crushed me on the bike, but I ran 2.5 minutes faster than the first place guys and 5 miuntes faster than second place and still less then 2 minutes behind both of them overall. I know I could have won if I could have stayed on 2 wheels for more of the bike.


The finish of the race was like a war zone. There were a lot of injuries and quite a few people falling out due to the head. the medical tent was full of people getting IV's, getting stitched up, getting wounds dressed up, and icing various parts of their body. It's what Xterra is all about.

I had a blast at this race. The course was incredible and I am defintely going to make the trip to Va for this race next year.

Thursday 6.15.2006 - East Coast

It never takes me long to realize, once again, why I left the East Coast and moved to San Diego. The moment I stepped off the plain in Norfolk,Va late Tuesday night it started raining and yesterday it rained all day. When all was said and done we got 5+ inches of rain in less than 24 hours. And now that the rain has stopped it's going to get hot and extremely humid today. The good 'ol east coast.

I was supposed to put my bike together yesterday go for a 30 minute spin and also do a super easy 30 minute run. Due to the rain I scratched both workouts and just hung out with some friends. I did put my bike together and I will have chance to see how everything is working here in a bit.

I went for a swim at public indoor pool this morning at 6am and it was horrible. The water in the pool was way to warm. I could only last 1500m before I started feeling sick. Not a big deal though it was just an easy swim. I am going to run later today and am waiting until it gets hot and humid to get a feel of what the race will be like on Sunday. The forecast for Richmond, Va on Sunday: 94 degress, humid, and mostly sunny and Xterra races start at 1030 am to make sure you are really suffering. Should be fun!

I will be heading up tomorrow morning to pre-ride with my coach and will be hanging out with my family in Richmond all weekend. It's nice to just be able to hang out and be stress free the week leading up to a race. No deadlines at work, no conference calls... just relaxing and watching the word cup.

Monday 6.12.2006 - A lot of running and rest

I am glad it's Monday and all I have to do is a mellow ocean swim the the tri club tonight. I had a really big week last week but thanks to ice baths and "active" recovery runs I am not feeling too bad.


I hate packing. I have already packed up my bike but still have a lot to take care of before I leave for Virginia tomorrow afternoon. It seems I never travel light. In the past I would always take my surfboard with me on all my trips, but now it's my bike. Not to mention I need to make sure I take all my nutrition products with me for the race and light training I will be doing while hanging this week.

I am getting really stoked about the race coming up this sunday. After today I have the whole week off of work and just plan on hanging out at my parents house in Virginia Beach and maybe cruising down the the beach to get some waves (there will be a tropical storm just off the coast!!!). I will be able to sleep in everyday and just relax so I should go into this race feeling great and my workouts leading up to this race have been really good (and challenging). The fact that my coach has done all of these races has given me a lot of confidence in my training. I feel like I am doing exactly what I need to be doing to be succesful. No more second guessing myself.

I know it's world cup time, and I am really enjoying watching the matches, but if you like baseball I hope you have been able to catch some the college baseball regionals and super regionals. ESPN has really expanded their college baseball coverage this year. Starting last weekend most of the regional games were on tv and this weekend all the super regional games were televised. It's hands down the most exciting baseball there is. The College World Series starts this Friday. Check it out.

Thursday 6.8.2006 - Good Fortune.

This time next week I will be in Virginia Beach, Va on vacation, relaxing, and getting ready for my next race. I am really looking forward to the the race but I also really stoked to see my parents, brother, and friends. The last time I saw my family was this past Thanksgiving.

I had a my weekly 3 hour Tuesday meeting at work on Tuesday and as usual they brought in lunch for everybody. It's usually some crappy food and this Tuesday was no differnt. Crappy Chinese food, all fried and loaded with MSG. No thanks. I brought my lunch like I do everyday and I new it would be waiting for me after the meeting, but I did grab a fortune cookie and the fortune was pretty ironic (and true):

"You are a bundle of energy and always on the go."

Training has been going good. My coach has me back in the weight room lifting with my legs. I had completely stopped strength training with my lower body in March as race season was approaching, but I still get in the gym 3 to 4 days a week at lunch. 3 core days and 1 upperbody weight session. I enjoy lifting weights but my legs defintely feel it this morning.

Training this week:

tues:
am - swim - 3000 yards
pm - 69 min run - intervals - 514131212131 - minutes with 90 sec recovery

weds:
am - 2 hour MTB 3 x 10 min race pace - 3 x 1 min all out
lunch - strength training

thurs:
am - swim - 3150 yards
lunch - core
pm - 60 min run(easy)


With the help of my coach I have finally figured out the rest of the races I am going to do this year. I am planning doing some shorter races in order to get more race experience. In addtion to these races I also plan on doing club tris and aquathons when I can fit them in.

6/18 - Xterra Eastern Champs
7/2 - Scripps Ranch 10k (first stand alone 10k... ever)
7/15 - Camp Pendlton Olympic distance tri (first oly dis)
7/30 - Solana Beach Sprint Tri
8/6 - Snow Valley Xterra (point series race)
8/26 - Bulldog 25k - (tentative - depending on training)
9/10 - LA triathlon
10/1 - Xterra National Championships
10/29 - Xterra World Championships

I will be training right through most of these. The Xterra's are defintely my focus but I am also curious to see how I can do in an Olympic distance race (I have never done one)

I have also been putting some though into next year and what my plans are, but I will save that for another day.

Monday 6.5.2006 - Balance.

This past weekend was a solid one. My new training schedule has me feeling fresher for my big workouts and has also given me the time to surf more and hang out with my friends. The balance between training and other activities has kind of been out of whack since I started training seriously in December.

Before triathlon took over I pretty muched surfed everyday and partied with my friends (probably a little too much). So when I started training I made it a priority and started blowing off surfing and friends on a regular basis. So from January until a couple of weeks ago I hadn't surfed a lot and or hung out with my friends on any kind of regular basis.

Over the past couple weeks I have been surfing a lot and hanging out with my friends a lot more too. It's been good. I am figuring out how to juggle it all and that's a good thing.

Weekend training:

Friday:
AM - 1 mile ocean swim
Lunch - core workout
PM - surfed

Saturday:
AM - ride Swami's ride+ (50 miles total)
- 45 min run off the bike
PM - open water swim clinic (learned quite a few things)

Sunday:
AM - surfed
- 90 min run (12.5 miles)
PM - Recovery time - Beer Garden and Fiesta del Sol

So it's monday morning and I trained my butt of this weekend and I am still feeling fresh. I got in the water and surfed for about an hour and half this morning before work and all I have for training today is an open water swim this evening. My next race is just under 2 weeks away... I am getting anxious.

Thursday 6.1.2006 - i was wrong....

Prior to the Xterra in Temecula I thought I was training hard and really pushing myself. I am now starting to figure out what is "hard" and where my limits really are. Having a coach that has done the races you want to do and been successful is starting to show me what it takes to take it to the next level.

Yesterday morning we met up at 6:15 for a 3hr mountain bike ride that would include some repeat climbs of black mountain. I really had no idea what I was getting myself into, but after a pretty hard run the day before I was feeling pretty good. The first hour was pretty much a warm up as we cruised through PQ canyon. It was on once we reached the base of our climbing session. The climb was long an sustained with varying grades and a lot of rocks. Up until yesterday the longest hill repeats I had done on the bike were 7+ minutes. This climb was a lot longer. Here are the stats:
1 - 13:43
2 - 13:56
3 - 14:05 (I was spent)

This by far the hardest I have ever pushed on the bike and was kind of disappointed with my times. I was giving it pretty much everything I had. I want to get these down in the 12 minute range... and I will. After the hill repeats we headed back and did 10 x 1 min ALL OUT! By number 10 I was crushed.

Stats for ride:
time: 2:45
distance: 29.5 miles
ascent: 2500+ ft

I was completely wiped out, but it felt good. I really thought I was giving it all in my training before. I am learning about a whole different level. Basically, when you are pushing yourself racing hard it's uncomfortable and I need to replicate that feeling in my training so I can learn to deal with it and get through it.

If I keep on the direction I am going I know I am bound to quite bit stronger and faster. This summer is going to be a tough one, but I am pretty sure I am going to learn a lot about myself through this.