After coffee with Guy yesterday, I went for a run near the beach. Have you ever tried running with a dog? How about 3? I wasn't sure what Indy got in to, but he stopped twenty times. He definitely did not like the 30 second pickups. Kona was leading the pack, then me, Fina, and Indy pulling up the rear. Several people commented on the pretty dogs. My only response, "They get their good looks from me." ;-) I let the dogs run on the beach at the end of the run. Kona taunted Indy. Fina was not happy with Kona's arrogance, so she was in the chase. Three dogs sprinting down the beach. Kona looking at the other 2, "Catch me if you can!!!" All I could do was laugh.
I drove back to Casa d'Thiel to refuel and get ready for my bike ride. I rode along the coast. I did not want my workout to get interrupted so I looped an 8 mile section three times. Do you ever have to worry about cars slowing you down? It only happened twice, so I wasn't too frustrated. At one point, I passed 6 cars and left them in the dust. The speed limit was 10mph :-)
I finished up the ride and refueled again for the last workout of the day. Guy and Bi333y decided to join me at the outdoor pool. I usually try and complete the workouts in order, but sometimes it just isn't an option. The main set was 12x100 on 1:30 descend every 3. It was hard to see the clock, but still managed to stay on task.
I was starving after the long day. Guy and I headed to a local pub. The food was mediocre. There was a frozen yogurt place around the corner. It was awesome. They had several flavors of frozen yogurt and toppings. The price was .45 per ounce. I loaded my bowl up with vanilla yogurt, heath bar, butterfinger, almonds, and caramel. I think it is a must when in Monterey!
Friday, July 16, 2010
Thursday, July 15, 2010
In Monterey
I am back in Monterey hanging out with Guy and Elizabeth until my race on Sunday. My glutes are a little sore from all the sitting yesterday. Maybe a little from the bike ride yesterday. This week was super short. My recovery was quick.
On Sunday, I had staff training. We had all staff go through the requirements for the NW Lifeguard certification. Nothing like trying to sprint a 50 head up crawlstroke a day after the race and 2 young swimmers on both sides of you. After that we had a 100 rescue swim. The first lap was towing a victim on their back with a rescue tube. The next length was a cross chest carry with no tube. The third length was a straight arm push in the victim's armpit. The last length after a 3 second break was no breath back to the wall. I'm glad there was O2 available. I started to see illusions of Michael Jackson in front of me. Later in the day I went for an easy 90 minute ride.
Monday I swam an easy 2.4k. I swam 3x800s, kept it simple.
I had great workouts on Tuesday. I swam 4k in the morning. I swam the same set last week and improved considerably. I took it up another notch and made both send offs faster. I was a little surprised since I raced on Saturday. I guess I am recovered. After work I went for a 2 hour bike ride. The workout focus was pacing for the race this weekend. It felt windy out there. It was my fastest training ride of the year so far. I switched out gear and took the dogs for a brick run. Again I felt really good. After the workouts, I ate then got everything ready for my race.
The drive was good yesterday. I tried to stop more to keep the dogs happy. Every once in awhile, Kona would start digging for China. I would start laughing and you would dig harder. Too funny!!! There really wasn't anything too exciting on the drive. It hit 100 in Redding. Even Kona did not like the heat. I stopped more on this trip and still made it in at the same time. I even back tracked to stop at Bad Ass Coffee in Medford, OR.The dogs were happy to see Indy. They played for the next 3 hours.
I can't believe I left warm Washington for Cold California. Sad, sad, sad.
On Sunday, I had staff training. We had all staff go through the requirements for the NW Lifeguard certification. Nothing like trying to sprint a 50 head up crawlstroke a day after the race and 2 young swimmers on both sides of you. After that we had a 100 rescue swim. The first lap was towing a victim on their back with a rescue tube. The next length was a cross chest carry with no tube. The third length was a straight arm push in the victim's armpit. The last length after a 3 second break was no breath back to the wall. I'm glad there was O2 available. I started to see illusions of Michael Jackson in front of me. Later in the day I went for an easy 90 minute ride.
Monday I swam an easy 2.4k. I swam 3x800s, kept it simple.
I had great workouts on Tuesday. I swam 4k in the morning. I swam the same set last week and improved considerably. I took it up another notch and made both send offs faster. I was a little surprised since I raced on Saturday. I guess I am recovered. After work I went for a 2 hour bike ride. The workout focus was pacing for the race this weekend. It felt windy out there. It was my fastest training ride of the year so far. I switched out gear and took the dogs for a brick run. Again I felt really good. After the workouts, I ate then got everything ready for my race.
The drive was good yesterday. I tried to stop more to keep the dogs happy. Every once in awhile, Kona would start digging for China. I would start laughing and you would dig harder. Too funny!!! There really wasn't anything too exciting on the drive. It hit 100 in Redding. Even Kona did not like the heat. I stopped more on this trip and still made it in at the same time. I even back tracked to stop at Bad Ass Coffee in Medford, OR.The dogs were happy to see Indy. They played for the next 3 hours.
I can't believe I left warm Washington for Cold California. Sad, sad, sad.
Saturday, July 10, 2010
Ocean Shores Olympic
Where I do begin...
The morning began at 3:15AM. Luckily I went to bed at 8:30 the night before. Crowieto rolled up at 3:50. We were off to the race site by 4AM. We pulled into Ocean Shores at 5:30. Crowieto wanted a coffee. Nothing opened until 6. Was this our sign of how the day was going to play out?
We drove to the race hotel. Crowieto found a cup of coffee, I walked around. I saw him sleeping on the couch and thought a nap would be good for me too. I got a nice 10 minute nap on the love seat. It was just after 6 and I was wondering where the race packet pick-up would start. After 10 minutes, we realized it was at the race site. DOH!!!
We grabbed our bikes and walked over to registration. The line moved very s l o w l y. We set up our areas. I left my shoes in the car. Of course time is ticking away. I finally have everything set up and get ready to warm up. It would help if I put on my race suit. Tick tock. Tick tock. I head out for a 20 minute warm-up. As I calibrate the powermeter, it decides this will be the first day of displaying crazy numbers. I was holding 2000 watts for the warm-up. If I could do that, I would win the Tour de France riding my bike backwards. I thought I was riding part of the course. Not even close. I might as well of been in another country. I saw a couple of deer sitting in a front lawn. Then I saw a sign that had several animals on it. Really? Beware of animals? Crazy!!! I finish up my warm-up and they are talking about the race. Hopefully I didn't miss anything important.
The half ironman started a little after 730AM. As I look at the water, I see the the turn around buoy for the Olympic racers. It looks like it is too close. All the buoys seem a little too close for the different races. I put on my XTERRA VENDETTA and warm-up.
SWIM - 15:54 for 0.67 miles
I decided to line up behind broken Karen. Even though she was broken, I wouldn't count her out for an open water swimmer. The race starts and I see a guy sprint out in front. He was definitely moving. Karen moved ahead of me then Alicia. I decided to draft off them. I kind of got into a zone. I look up and they are 10 yards away. I figured they were swimming crooked. Especially since Karen had to overcompensate with her good arm ;-) We hit the turn buoy and they extend their lead. I pick the second dock as my reference point. Oops, wrong dock. The sprint racers were getting ready to start. I hear, "Turn you dufus!" I look up and notice I overshot the water exit. UGH!!!
T1 - 0:26
This was my second fastest/shortest transition ever. I put on the SPIUK, grab the LYNSKEY, and take off.
BIKE - 1:00.09 for 24 miles
I catch the girls and pass them within the first mile. I guessed there was only one male in front of me, the super swimmer. I watched a cyclist in front of me approaching the first set of cones. The volunteer tells them to go straight thru then changes his mind and says left. I was already going thru the intersection as I hear this. I slow down to turn around and take a right. GRR!!! I wasn't sure when I passed Aquaman, but think it was in the next 5 miles or so. I caught up to Lisa before my turn around. I think her woman's intuition radar went off. I saw her sitting up. Why would you sit up on a flat course into the wind? Is it more efficient to drive with your head sticking out of your sunroof? She looks back and then is back into Aero. I tell her good job and motor along. After the half way, I see that no one is close too me. I keep on the throttle. I see a 4 point buck in the grassy median. He decides to jump out in front of me. I hit my brakes and shake my head. Didn't anyone teach him to look both ways before crossing the road? At mile 18 I catch up to a car that is causing me to tap my brakes. Seriously?!? I have to slow down because a car can't figure out how to safely pass the cyclists. Really? GRR!!!
T2 - 0:21
This was my fastest/shortest transition. I put on my NEWTON RACERS & VISOR.
RUN - 40.04 10k
I started the first mile with a slight cramp. I worked it out as I hit the beach. We had a 200 meter section in soft sand then ran a little over a mile on hard sand. I thought this was a unique run. I hit the turn around and check my time to get a gauge of who will be coming up on me. I don't see another racer for 3.5 minutes. I didn't think anyone was in front of me. I acted if someone was to see how fast I could finish. My last mile and a half was sub 6 minute pace. Not too shabby.
GREAT JOB:
Crowieto-Overall Half Ironman winner (Even though he couldn't stay on course if there was a moto pacer in front of him)
Karen-Overall Female Olympic winner (Broken and all)
Lisa-2nd Female Half Ironman (Girl who only rides Aero if I am around)
Christopher - Personal Best (Redemption from the curse of Elma).
Next up, Vineman 70.3 on July 18.
The morning began at 3:15AM. Luckily I went to bed at 8:30 the night before. Crowieto rolled up at 3:50. We were off to the race site by 4AM. We pulled into Ocean Shores at 5:30. Crowieto wanted a coffee. Nothing opened until 6. Was this our sign of how the day was going to play out?
We drove to the race hotel. Crowieto found a cup of coffee, I walked around. I saw him sleeping on the couch and thought a nap would be good for me too. I got a nice 10 minute nap on the love seat. It was just after 6 and I was wondering where the race packet pick-up would start. After 10 minutes, we realized it was at the race site. DOH!!!
We grabbed our bikes and walked over to registration. The line moved very s l o w l y. We set up our areas. I left my shoes in the car. Of course time is ticking away. I finally have everything set up and get ready to warm up. It would help if I put on my race suit. Tick tock. Tick tock. I head out for a 20 minute warm-up. As I calibrate the powermeter, it decides this will be the first day of displaying crazy numbers. I was holding 2000 watts for the warm-up. If I could do that, I would win the Tour de France riding my bike backwards. I thought I was riding part of the course. Not even close. I might as well of been in another country. I saw a couple of deer sitting in a front lawn. Then I saw a sign that had several animals on it. Really? Beware of animals? Crazy!!! I finish up my warm-up and they are talking about the race. Hopefully I didn't miss anything important.
The half ironman started a little after 730AM. As I look at the water, I see the the turn around buoy for the Olympic racers. It looks like it is too close. All the buoys seem a little too close for the different races. I put on my XTERRA VENDETTA and warm-up.
SWIM - 15:54 for 0.67 miles
I decided to line up behind broken Karen. Even though she was broken, I wouldn't count her out for an open water swimmer. The race starts and I see a guy sprint out in front. He was definitely moving. Karen moved ahead of me then Alicia. I decided to draft off them. I kind of got into a zone. I look up and they are 10 yards away. I figured they were swimming crooked. Especially since Karen had to overcompensate with her good arm ;-) We hit the turn buoy and they extend their lead. I pick the second dock as my reference point. Oops, wrong dock. The sprint racers were getting ready to start. I hear, "Turn you dufus!" I look up and notice I overshot the water exit. UGH!!!
T1 - 0:26
This was my second fastest/shortest transition ever. I put on the SPIUK, grab the LYNSKEY, and take off.
BIKE - 1:00.09 for 24 miles
I catch the girls and pass them within the first mile. I guessed there was only one male in front of me, the super swimmer. I watched a cyclist in front of me approaching the first set of cones. The volunteer tells them to go straight thru then changes his mind and says left. I was already going thru the intersection as I hear this. I slow down to turn around and take a right. GRR!!! I wasn't sure when I passed Aquaman, but think it was in the next 5 miles or so. I caught up to Lisa before my turn around. I think her woman's intuition radar went off. I saw her sitting up. Why would you sit up on a flat course into the wind? Is it more efficient to drive with your head sticking out of your sunroof? She looks back and then is back into Aero. I tell her good job and motor along. After the half way, I see that no one is close too me. I keep on the throttle. I see a 4 point buck in the grassy median. He decides to jump out in front of me. I hit my brakes and shake my head. Didn't anyone teach him to look both ways before crossing the road? At mile 18 I catch up to a car that is causing me to tap my brakes. Seriously?!? I have to slow down because a car can't figure out how to safely pass the cyclists. Really? GRR!!!
T2 - 0:21
This was my fastest/shortest transition. I put on my NEWTON RACERS & VISOR.
RUN - 40.04 10k
I started the first mile with a slight cramp. I worked it out as I hit the beach. We had a 200 meter section in soft sand then ran a little over a mile on hard sand. I thought this was a unique run. I hit the turn around and check my time to get a gauge of who will be coming up on me. I don't see another racer for 3.5 minutes. I didn't think anyone was in front of me. I acted if someone was to see how fast I could finish. My last mile and a half was sub 6 minute pace. Not too shabby.
GREAT JOB:
Crowieto-Overall Half Ironman winner (Even though he couldn't stay on course if there was a moto pacer in front of him)
Karen-Overall Female Olympic winner (Broken and all)
Lisa-2nd Female Half Ironman (Girl who only rides Aero if I am around)
Christopher - Personal Best (Redemption from the curse of Elma).
Next up, Vineman 70.3 on July 18.
Friday, July 9, 2010
You don't realize how hot it is...
What a great day it was yesterday!!! I jumped on my bike for an hour at 8:30AM. You would've thought I just came out of the sauna because of the amount of sweat. I normally don't sweat too much on the bike. Especially so early in the day. 85 degrees before 9. You don't realize how hot it is until you step out of the air conditioned car. As for my condo, it was a furnace. I was so glad to purchase the portable A/C unit on Wednesday. You know it's cool in the place when Kona is going to run laps. I talked to Bi333y yesterday and it is much cooler in Monterey. I bet she has FOMO.
Wednesday, July 7, 2010
It's gettin hottin out here
I thought someone put rocks in my swimsuit this morning because my legs felt a heavy during warm up. The main set focus was to swim a fast 200 take 10 rest then swim a 300 at race pace. I did this same set 5 weeks ago. I wasn't sure what to expect. I swam much faster on the 300s this time. I was very surprised. My body is adapting well to my current training program. I finished with 4k.
On my drive home to run, a bee flew into the car. I screamed and almost crashed. Not really. I rolled the window down and flicked the little bugger off my shirt. I went for a short 30 minute run in 90 degrees. I didn't feel too hot. I was sweating a lot. I must be in pretty good shape since the heat didn't not seem to affect me. As for the dogs on the other hand...
On my drive home to run, a bee flew into the car. I screamed and almost crashed. Not really. I rolled the window down and flicked the little bugger off my shirt. I went for a short 30 minute run in 90 degrees. I didn't feel too hot. I was sweating a lot. I must be in pretty good shape since the heat didn't not seem to affect me. As for the dogs on the other hand...
Tuesday, July 6, 2010
Here comes the heat
I stop at a huge field to let the dogs play before I swam. Kona was running so fast. She tried to plant her feet and ended up rolling over twice. It was hilarious. A nice visual before the swim.
I have been swimming really well. Yesterday I swam 4.6k. The main set was 3x (300p + 2x150 + 200p + 2x100 + 100 cruise). I descended all times every round. It was nice to have the day off and relax.
This morning I swam 3.2k. The main set was free mixed with fly. 2x50 fly on 50 was hard. I thought the lifeguard was going to jump in and save me. My arms were controlled by a puppet master. I could barely get them out of the water near the end of the second 50.
I went for a ride at 3pm. The weather was sunny and mid to upper 70s. The main set was a hard 12 mile effort. It was so windy. There was a 2 mile section where i was averaging 15.7 mph and pushing 200 watts. I kept looking behind me to see if someone tied a rope to my bike. I felt like I was pulling someone or something. I was shocked to see I averaged over 21mph for 48 miles.
I went to Costco to try and pick up a portable AC unit that was there yesterday. No dice. All of the stores were out. What will I do?
I have been swimming really well. Yesterday I swam 4.6k. The main set was 3x (300p + 2x150 + 200p + 2x100 + 100 cruise). I descended all times every round. It was nice to have the day off and relax.
This morning I swam 3.2k. The main set was free mixed with fly. 2x50 fly on 50 was hard. I thought the lifeguard was going to jump in and save me. My arms were controlled by a puppet master. I could barely get them out of the water near the end of the second 50.
I went for a ride at 3pm. The weather was sunny and mid to upper 70s. The main set was a hard 12 mile effort. It was so windy. There was a 2 mile section where i was averaging 15.7 mph and pushing 200 watts. I kept looking behind me to see if someone tied a rope to my bike. I felt like I was pulling someone or something. I was shocked to see I averaged over 21mph for 48 miles.
I went to Costco to try and pick up a portable AC unit that was there yesterday. No dice. All of the stores were out. What will I do?
Monday, July 5, 2010
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