Suh, Suh, Summertiiiiiiiiiime, and the livin'....

Is pretty good.
I'm still biking to work and was able to find a couple short cuts to make the route a tad shorter. It's not necessarily faster because that depends on the wind. The weather is a bit unstable so the wind could get me anytime. No biggie. I'm really likeing the bike commute so far.

On my bike through downtown yesterday afternoon, I caught up to girl on a Segway PT (personal transporter) i2 Commuter model. Oh, sorry, she wasn't 'on' a Segway, she was 'gliding' (from the Segway lexicon).

It was the first time I've seen one up close. Those things are quite the amazing gadget. Not very fast but they look easy to operate and handle. It was a hot and steamy afternoon and this girl was toolin' along effortlessly. I pull up next to her and she gawks at my sweaty, spandex clad grossness...
"you're working up a sweat huh"?

"I'll bet you never work up a sweat on that thing"?

"Nope." she says with her perfectly dry skin and flowing hair (no helmet).

The light turns green
We take off at the same time
She was faster off the start for the first 10 feet while I clipped into my pedal.
I easily cruise by her and on my way.

She..."Have a nice day."
"Thanks, you too."

We can all just get along after all.



Have a fun weekend.

One if by trail, Two if by road...

Yeah, I know, it's all the rage and trendy and green and all that and I didn't want to be left out so
I BIKED TO WORK TODAY.
So what if I followed the crowd and now I'm just another bike commuter on the trails and streets of the big city.
Eff you Exxon.

Here's the numbers:

By Car: 16 miles one-way
30-40 minutes depending on traffic.
approx. $3.80 worth of gas usage.

By Bike: 15 miles one-way (80% paved bike paths)
55 minutes with a few traffic lights.
approx. $0.00 for gas usage.

Savings: Approx $7.50 per day.

Lets say I do this a couple days a week.
I save $15.00 a week to put to good use on bike parts, booze, and cigarettes.
Just kidding about the bike parts, I need beer and smokes. My lungs are way too healthy and my buzz is fading.
Pshah, rrriiight.

Hey wait a second, I think I hear a good country song...

Bike Parts, Beer, and Cigarettes.
C'mon, sing along...

Bike parts, beer and, cigarettes
I'm riding my bike, with no regrets
The money I save, I'll hide away
For a party on the beach, this Saturday

My 55 minute, ride commute
Is more fun than driv'n, in hot pursuit
I'm saving my cash, not spendin' on gas
So I'll tell Exxon, to kiss my a$$

Sure I sweat a little bit, and look kinda funny
My spandex is tight, and my nose is runny
As long I'm saving, my hard earned money
And there ain't no shame, in being greener

Fooooooooorrrrrrrrrrrrrr (Big Inhale here)
Bike parts, beer and cigaraaaaaaaaaaaaettes.

Yeehaw,

Giddy-up little doggies.

Good day, Good race

I almost nailed it.

Liberty Half Iron race report.
Sunny, high 70's, west wind 15-20 mph.

Keep in mind while reading this race report that this was a training race for me and I had specific goals in mind.
Nial my hydration and nutrition and start each leg slow and build into it but keep my heart rate low in the aerobic / strong aerobic zones (150-155 bpm).

Elite wave started at 8am
My wave was second at 8:03. I love having an early swim wave.
I nailed my swim start. 3 high steps, dive, dolphin dive, sprint for 50 yards (35-40 strokes) with no one on my feet. Sweet.
I lead my wave passed the first 2 buoys and then dialed it back for an ez cruise and let some faster swimmers pass me. I hung onto some feet a couple different times just to practice drafting but my intent was to keep my breathing ez and cruise with efficiency.
1.2 mile swim. 33:49. Now that was easy. Thanks coach.


The bike course was 2 loops with a short out and back section added on to get the full 56 miles.
I exited T1 cleanly. Strapped in and took an ez gear to let my heart rate settle into the 150's. That didn't happen until about mile 10. I must have been a little pumped-up running out of the water and the uphill into T1 and out to the bike course (all uphill).
Great bike course with some short climbs and rolling hills. I started to get passed by alot of the guys in my wave by mile 15 but I was fine with that. I was in my zone and enjoying the fantastic day.
Whooosh, the wind picked up on loop 2 of the bike to an average 15 mph with some stronger gusts. Crap, I hate that.
I felt a little gassy at mile 45 and then felt a need to poop. It wasn't one of those distressed feelings, just a normal need. I was all regular when I got out of bed so this surprised me. I decided I'd wait until T2
My mph ave. dropped a bit but I still managed to catch a few larger guys (read 'wind blockers') in the last 10 miles and eased into T2.
56 mile bike. 2:54.

The run was an out and back.
As I exited T2, I stopped at the potty and sat down. Mostly gas. No problems.
After exiting the potty, my heart rate was below 100. Sweet, talk about I nice recovery. Thanks coach.
My legs felt pretty darn good by then so I scurried out the first 1/3 mile to the start of the mushy soft wood-chipped covered uphill trail that was mud 2 days ago and was now an energy-sucking-muscle fatiguing-not what I needed-start to a half marathon. DAMN IT!
I walked most of this section and only jogged the last 50 feet of it up to the paved trail.



At the mile one aid station, my legs started to cramp up a bit. DAMN WOOD-CHIPS!
I took a water and HEED and downed a couple electrolyte capsules and eased into a jog. The cramps passed and I settled into a slow steady jog.
Plenty of aid stations along the way and at mile 5 I stopped to use the potty...again. No distress, just a normal deposit and again my heart rate dropped so I was fresh again. Off and jogging in my heart rate zone.
After the turnaround, I saw Dawn (teammate) coming up for her turn around. We high-fived and I gave her some shouts of encouragement. This was her first half iron and she was strong and steady. I thought she'd catch me soon so I just kept on my pace back to the finish.
At the next water stop, I looked back for Dawn and she was back a little ways, looking good but breathing hard. I waited for her and we chatted a bit while we drank down fluids. It was getting kinda hot by this time and we both felt about the same so we decided to run together. It was great having a teammate for company and pace. We did the same thing at each aid station. Walk, water, Heed, "let's go."
We went on like this to the 11.5 miles and then my hamstring locked up. DAMN THAT HURTS!
I immediately told Dawn to go and run her race. She did. I walked for a couple minutes and things improved and I was able to finish on my feet.
13.1 mile run. 2:22 (that included 2 potty stops and 1 hammy cramp).
Total time was 5:53.
I think I was a little behind on my fluids and I need more electrolytes. I guess I'm a heavy salt sweater.
Otherwise, my energy levels were good so the calories where pretty much on.


All's well.

Next up. A sprint this Saturday for a little speed work.

Good luck to all at Coeur d'Alene this weekend.

LLLLLLLLLLets get ready to Rumblllllllllllle

This morning was the day I turn on (or in this case, 'take off') race mode with the obligatory hair removal from my legs...arms...chest...and I'll stop there to keep this post 'clean shaven'
(if you know what I mean).
Oh come on!, I'm so kidding! I do not trim my tackle!

Three weekends remaining in this month and I'm signed up for a race on each of those weekends.
Starting with...
A Half Ironman this Saturday.



Then a sprint distance and an Olympic distance race the following two weekends.
I like the short distance races too keep the racing edge and good training.

I'm doing the half IM as a long training day and practice for IM Canada in August. My goal for this race is to nail my nutrition and hydration. I've had trouble with dehydration and cramps in the past two long course races I've done so I really want to dial it in on this one. I've been using Hammer products and luckily this race will have Hammer products at the aid stations. Yay!
The forecast is descent too. High 70's and partly cloudy, high humidity and T-storms.
Yeah, it's beginning to feel a lot like summer.

Good luck to all racing this weekend and don't forget your Chamois Butt'r.
Uh, for the tackle. Duh.

lost in TRANSITION

Have you ever forgot something important?



Like forgetting to take your wetsuit off before the 13 mile ride.



Like forgetting to take your swim cap and goggles off before the bike...and before the run...



Your shorts!


Check your list and check it twice before you head out to your race. And have fun.

Who needs coffee when you've got...

...a 6:00 AM swim in 60 degree water.

*sniff, sniff* Ahhh, I love the smell of damp neoprene in the morning.

Yeah, it's wetsuit legal...and highly recommended.

1.3 miles...check!


Chris and Troy


The group (sorry for the dark exposure. it was cloudy and
6 FRICKEN O'CLOCK in the MORNING!!)


Safety boat and a hawt lifeguard keeping watch


Boat captain, Helen, and rescue dog Broady