Monday, August 31, 2009

Life must go on

Since doing the Bear Lake Classic Olympic Triathlon two days ago, my quads are sore a 7 out of 10. Today is my only day this week where I could possibly ride to work (given that I need to start to taper Thursday for the Pocatello Half Marathon this Saturday). When I woke up I was even more sore than yesterday, but was determined to go with my plan of riding to work today. Plus riding the bike will probably do my soreness some good since the soreness is due to running at the tri, and not the biking.

No wind this morning and the sun didn't pop over the mountains until 7:45 am. Temperature is a little cooler in the morning. I was slightly chilled the first minute. But didn't take long to warm up.

Distance: 30.6 miles
Time: 1:29
Average Speed: 20.63 mph

Good ride considering the soreness.
The ride home included a small headwind breeze, enough to be annoying.
Distance: 30.6 miles
Time: 1:31
Average Speed: 20.1 mph

Saturday, August 29, 2009

My results of the Bear Lake Classic Olympic Distance Triathlon

Lucy, Jonas and I spent the night up at the cabin and woke up early to drive the remaining 25 miles to the event at Rendezvous Beach. We set up our transition areas and went down to the water. I was pleased with the temperature. 68 degrees. Perfect even without a wetsuit.

When they started the race, there was no countdown. Just one minute to go and then next thing I knew there was a blast on the horn. Everyone ran like crazy to the buoy. It was a good 100 yards before I got deep enough to swim. I only saw one other person without a wetsuit and it was a girl. I was passing people left and right. I was wearing my "goofy goggles" so I could see great! One thing that bothered me though, is that I start out so fast that I don't concentrate on my breathing, or rather I'm going so fast that I need more air so even when I do concentrate and breathe bilaterally, that it doesn't give me enough air so I had to breathe on one side about 65% of the time. I went very straight this time and the swim performance was great! I was 5th out of the water. One guy quit about 1/3 way into it and ran across the mat at 20 minutes, but I'm not counting his time.

On the bike transition it could have been better. My jersey got stuck again behind my wet back and it was a struggle to get it on all the way. Plus when I started on the peddles, I had a hard time getting my feet into the shoes. But it wasn't too bad. I only had 4 people pass me on the 25 mile bike course. There was a couple fairly good hills, but nothing terrible. The transition to run went smoothly. I knew the run I would get passed by a ton, but I only got passed by 11 racers(not counting Relay and Sprint racers)

I liked how the run was two laps rather than an out and back type thing. I don't like seeing people come towards me who are ahead of me. It's a little shameful, but if it's a lap distance then I don't ever have to see the people ahead of me. When I started I started to feel some good tightness in my right calf muscle. Not cramping, but close. I just kept on going and after the first mile it was gone. At around mile 5 I started feeling some serious burning in my left foot's arch. A blister. I put vaseline on the inside of my socks before the race, but didn't put it in the arch area, just the toes. By the time I finished it was serious painful. It's a good inch long blister on my arch. I'll need to heal that up completely for next week's half marathon and vaseline it real good.

My finish time came in at 2:37:10.

  • My Swim time was 27:01 (1.15 miles = 1:20 pace)

  • Bike time was 1:11:32 (25 miles = 20.9 avg) Not too good, but it was rolling hills for probably half of it.

  • Run time was 55:46 (10K) which isn't good at all. But what can I expect, I'm not doing ANY running training! I really need to step up on the running.

Every turn was very well marked and there were a ton of volunteers throughout the entire course guiding you where to go. I would say this would be the best organized triathlon I've been to. Except for when noon came and the kids were all at the waters edge waiting to start, freezing in the wind and overcast sky, nobody showed. At 12:15 I started walking up to the transition area to see what was going on. Someone finally came and started the kids event off.

The marked was out about 50 yards from the beach. Just about every kid could run the whole thing, which is exactly what Jonas did. I kept trying to encourage him to swim, but he just wouldn't. I was splashing him telling him to get his face in the water, but he would just try to outrun me. Lucy on the other hand swam probably half the time. When she did swim it was backstroke.

They ran to transition and were off. Lucy was way ahead so I stayed with Jonas. His little spider man bike needs some gears cause he was peddling like mad and only going about 12 mph. When we got back from the bike Lucy was just starting her run. Jonas was funny. Instead of going all the way back to his assigned post to put his bike, as soon as he go to transition he just dumped his bike and helmet and chased after Lucy. He was about 100 yards behind her. When they finished Lucy only beat him by about 50 yards. He's quite the little runner.

The both had a ball and it was fun hearing the crowd at the finish line cheer like mad for the little kids. They slept the whole way home. They were beat. Lucy said something thoughtful when we were loading the bikes on the car to come home. She said, "Gee Dad, if I'm this tired after doing my little triathlon, you must be REALLY tired!". What a cutie.

Actually I wasn't tired at all. In fact if it weren't for that dang run I would be totally ready for a half ironman.

I'm done doing triathlons this year. But I have two half marathons coming up. One next week! So I really need to step up the running. That's where I'm really hurting! Click below for video clip.

Tuesday, August 25, 2009

First time lifting in a LONG time

Bench: 12 @ 135, 8 @ 145, 8 @ 155, 8 @ 165, 8 @ 175, 8 @ 185
Dips: 3 x 12 @ 195 (body weight)
Alternating DB Curls: 3 x 12 @ 35
Crunches: 50, 100, 60
Armblaster Curls: 3 x 12 @ 75

Only 45 minutes, but should be enough to make me sore tomorrow.

I'm taking a ride with my best friend

Referring to my Felt of course.....

Depeche Mode tonight, so I won't be riding home. Will be going with Cathi, Jen and Duane Ralphs.

Stats: 30.6 miles
Time: 1:27
Average Speed: 21.1 mph

Good ride, no wind.

Thursday, August 20, 2009

Smooth as snot!

On Monday I brought my bike in to work and dropped it off at the conveniently located SLC Bicycle Company on 200 E and 200 S. I talked with Troy and left my bike with him to get a full service. The next day I came in and picked it up and I couldn't hold back smiles when I saw it come out of the storage room. It was shiny and looked brand spanking new! There wasn't a speck of dirt on it and I could see that it was very nicely packed with new grease.

In comparing the customer service between SLC Bicycle company and my home location's local bike shop is night and day. SLC Bicycle staff is more professional and service oriented, and the quality of work is superior. I'm very impressed and they've earned my business.

Today's ride was so smooth and the bike didn't make a single noise. I was in heaven. Definitely worth the money to get it serviced. He gave me new brakes and cables and made sure the wheels were true. I'm so looking forward to my Pocatello to Syracuse ride!

Here's today's stats:

Distance: 30.6 miles
Time: 1:29
Average Speed: 20.6 mph

Sunday, August 16, 2009

How to win - guest post by Adrienne Carlson

How to Win When You Play a Sport

I’m sure there are better ways to exercise, but I prefer to play a sport; to be more specific, racquetball is my poison, one I cannot do with and am addicted to. I enjoy thrashing out my daily stresses and tensions on the court, I love the rush it gives me when I play my best game, and I get high on the energy I am filled with long after the session of play is over.

Now, the problem comes when there are people around you who are competitive, those who play only to win. When this happens, most of the fun is sucked out of the game and it becomes a question of one-upmanship to see who wins. While I am fairly competitive, I am not a fanatic who absolutely has to win every single game in order to satiate and feed my ego. But once in a while I do come across people who must win if they are to leave the court in a good mood. What they fail to realize is that sports is a finicky mistress – you need a huge amount of luck to score (read win) on a regular and continuous basis.

I reserve my strategies and game plans for the few minor tournaments I take part in; only then do I feel right for my competitive nature has to take over. The way I see it, in order to win, you must:

  • Be physically fit: No amount of game-playing skill is enough to help you win a game or match if you are not physically fit. Endurance and stamina are key aspects to any sportsperson’s repertoire of skills. You must train according to your sport and develop your muscles and keep them strong so that you avoid injury.

  • Be good at the game: This goes without saying – you must be good and have the right skills in order to play well and win. But, as your opponent is also going to be as good as or even better than you, this alone is not enough. So you need to do much more than just play well.

  • Know how to out-think your opponent: The team or player that wins is not always the strongest and most skilled in the field or on the court. In fact, those who are master strategists enjoy a larger number of victories than the ones who play well. You must be one step ahead of your opponent, mentally and physically if you want to win. Think with your head rather than just reacting to your opponent’s play; make them play your game instead of you playing theirs.

  • Play with your mind: Victory is more in the mind than in your game. Even if you are down match point or if the situation is so bleak that victory seems really elusive, don’t give up. Keep fighting till the last second is done or the last point scored. Miracles happen when your mind wills it to.


This guest article was written by Adrienne Carlson, who regularly writes on the topic of nurse practitioner schools. Adrienne welcomes your comments and questions at her email address:

Saturday, August 15, 2009

Biking in a bad mood

I was in a bad mood when I got home from the swim race this morning. I was robbed. I didn't get to finish thanks to bad weather and a couple sensitive park rangers. When I got home there wasn't a cloud in the sky and really sunny. How ironic! So I rode out to Garr Ranch and back. Still feel like ripping someones head off though.

Distance: 50.0 miles
Time: 2:32
Average Speed: 19.74 mph

Slow cause of the wind coming from the west.

Tuesday, August 11, 2009

First ride in to work in a month

It's been a long time since I last rode to work. I love when I get to Warm Springs Road. It reminds me of Yellowstone park with the smell of sulfer.

Distance: 30.6
Time: 1:30

I'll have to take the train from SL to Layton instead of ride home since I need to put in a decent day at work and still have to make it back in time for Scouts. This will be my last ride this week. Need to taper for the Deer Creek event this weekend.

Saturday, August 08, 2009

First ride in a month

The last time I rode my bike was at the Echo Triathlon. It's been swimming and running ever since. This morning I got up at 5:30am to go swim at Layton. I got halfway there when I remembered that they don't open until 8:00 am on Saturdays. That's retarded!

So I turned around and went back home. I then left at 7:45 to go there and was hoping that they would have some of the good TYR goggles in stock at the desk since Cathi had my swimming gear in her car and spent the night with Lucy at Grandmas. But my luck for the day would continue and they were out of stock. So I went back home and started getting ready to go pick up Austin at Scout Camp. The plan the evolved to go out to Garr Ranch in the late afternoon.

So I left at 4:00pm and it was partly cloudy with a slight breeze from the west. Held a pretty good pace, in fact this is a new record for going out to Garr Ranch (along with the extra visitors center loop to get the full 50) and back.

Distance: 50.0 miles
Time: 2:29
Average Speed: 20.1 mph
Max Speed: 41.1 mph

Very good ride considering the extended break. I better pick it up. I have the Bear Lake Tri in two weeks and the ride from Pocatello in 7 weeks.

Saturday, August 01, 2009

Results of the 2009 Bair Gutsman

Yesterday I carbed up like crazy! I ate a whole loaf of whole wheat bread from Vozens, then had dinner at Archibald's down at Gardner Village for Kris' birthday.

This morning got up at 4:30. Got to our old Fruit Heights Meetinghouse at 5:20. Some people we knew who also did it: Dale Majors, Ladd Morrell and Jane Jensen and her boys, and Jamie Moore. The race started up Mountain road at 6:00 am. Ran up the trailhead and ended up stuck behind clusters of people. I passed at every available moment, which wasn't often since the trail is so narrow going up. About 4-5 spurts of sprinting past slow pokes walking up the mountain. I loved the breeze at the top. I was also glad we started so early as there was no sunlight on the west side of the mountain at that time.

Once I got to the top on the dirt road it was running the rest of the way. I looked at my watch and noticed that my time was just over 2 hours. I had 6 miles left and I thought to myself, "Hey you can get under 3 hours if you hustle". So I put in two Buzz Bites and ran the rest of the way which was downhill on a gravel road. I stopped to take video and pictures a few times.

When I crossed the finish line it read 2:54:38. I was very pleased with that time. I was hoping for around 3:30. I did more running and pushing it up the hill than I thought I would. At the end my ankles weren't achy and I wasn't completely exhausted. I felt great! It must have been the goat cheese I ate!

Here are the official results.

Click the image below for a video.

From Triathlons