Ironman Boise 70.3 Added to Training Calendar

After urging from Coach Lisa, it looks like TrainingGoals.com athletes will be getting together for Ironman Boise 70.3. Signed up today. You can sign up too before January 11th, 2012 and avoid the price increase.

http://ironmanboise.com

To the Editors of Outside Magazine: Ironman World Championship or What???

Enjoyed The Gods of Ironman photo exclusive in the January issue. Struck me as weird that every male pro in the portfolio has a crescent shaped scab on their right shoulder. Crowie on the contents page and p. 58. Raelert on p.63, Chris Lieto p.67. What gives? I thought it might be tight wetsuits, but why only the right shoulder?

@ironman_wannabe
http://imaz2012.blogspot.com/

Drive by Sludging

Thank you so very much to the two guys in the beat up Chevy work truck for crossing two lanes, while laughing, to hit the pile of melting snow, chemicals, and sludge just to make sure you drenched Radar (my dog) and I today. Merry Freakin Christmas! I will see you again in Woodland Park, and karma will find you.

Other than that, Radar and I had a good 60 minute recovery run to pick up the XTERRA from having its timing belt and water pump replaced at Bad Rock Automotive.

The Cost of Ironman AUG-DEC 2011: Sorry Dave Ramsey

In September of 2010 my wife and I completed paying off $99,000 worth of credit card, student loan, and car debt. It took us right at a year with selling everything we owned including both cars, motorcycle, bikes, diving equipment, cameras, and anything else that did not qualify as a child or pet. See my craigslist account below for proof.

So as I started to embark on my Ironman adventure I have been very cost conscious and done my best to limit the expense. As the father of an 18 month old daughter, I feel very guilty about the money I spend on this pretty selfish pursuit. My wife, however is amazing and extremely supportive of my goal.

Below are my true Ironman expenses from AUG-DEC. Sorry Dave Ramsey, we are on Baby Step three and my fully funded emergency fund is growing, but not nearly as rapidly as it should.

<><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><> <><><><>

Flight to Volunteer For IMAZ 2012	160
Hotel	0	Used 20000 Marriott Reward Points
Food during Race Weekend	60
Race Entry	682
Coach for AUG-DEC	525
Restwise DEC	20
Bike	0	Even trade of mountain bike on craigslist for tri bike
Bike Fitting	60
Indoor Trainer	75	Craigslist
Winter Riding Jacket	170	Gift from Wife for Birthday

 Total: $1752.00

Craigslist Account History 1 of 3 pages:

Expired		Spinervals Indoor Cycling Trainer Videos - $10	cos sporting goods	2010-10-24 11:45	2023178740
Expired		K2 Roller Blades Size 10.5 Mens - $35	cos sporting goods	2010-10-24 11:43	2023174768
Expired		Glass 3 Shelf TV Stand for large Flat Screens up to 56" - $75	cos furniture - by owner	2010-10-24 11:41	2023172702
Expired		LPGA Finesse Women's Golf Clubs - $75	cos sporting goods	2010-10-24 11:40	2023170539
Expired		Pressure Washer - Electric - $40	cos tools	2010-10-24 11:38	2023167705
Expired		Paddling Jackets PFD, Helmet - $30	cos sporting goods	2010-10-24 11:37	2023164585
Expired		Tippman 98 Paintball Guns - $20	cos sporting goods	2010-10-24 11:33	2023158224
Expired		Electric 22" Hedge Trimmer - $25	cos tools	2010-10-24 11:29	2023151221
Expired		Authentic Afghan Army Officer Dress Uniform and Hat - $200	cos collectibles	2010-10-24 11:27	2023148528
Expired		Aythentic Iraqi Marble Tea Set - $300	cos collectibles	2010-10-24 11:25	2023145807
Expired		Cowhide Rug/Carpet/Throw - Black and White - $175	cos furniture - by owner	2010-10-24 11:23	2023142089
Expired		2007 Honda VTX 1300C - 1500 miles - $5000	cos motorcycles/scooters - by owner	2010-10-24 11:21	2023138114
Expired		2009 Chevy Silverado LT Loaded - $20000	cos cars & trucks - by owner	2010-10-24 11:15	2023127447
Expired		Garage Sale (SAT and SUN) 10 am - 3PM - $1	cos garage sales	2010-10-22 08:15	2019582971
Expired		2007 Honda VTX 1300C - 1500 miles - $6300	cos motorcycles/scooters - by owner	2010-10-11 11:33	2000651041
Expired		2009 Chevy Silverado V8 5.3 L VORTEC - Loaded - $20000	cos cars & trucks - by owner	2010-10-11 11:28	2000639030
Expired		2007 Honda VTX 1300 C 1500 Miles - $6400	cos motorcycles/scooters - by owner	2010-10-01 15:56	1984190911
Expired		2007 Honda VTX1300C <2000 miles - $6500	cos motorcycles/scooters - by owner	2010-09-06 10:12	1939281136
Expired		Hoist V2 Home Gym with 150# - $700	cos sporting goods	2010-09-05 13:12	1938107453
Expired		Entertainment Center 3 Glass Shelf, Corner Cut, for Flatscreen. - $75	cos furniture - by owner	2010-09-05 13:09	1938102937
Expired		Kreiler Roller with Killer Headwind - $175	cos bicycles	2010-09-05 13:05	1938097770
Expired		Cycleops Fluid 2 Trainer, Block, and Mat - $100	cos bicycles	2010-09-05 12:59	1938088729
Expired		Mountainsmith CRestone II Internal Frame Hiking Pack - $50	cos sporting goods	2010-09-05 12:50	1938076043
Expired		Oster Convection/Toaster Oven - $25	cos appliances	2010-09-05 12:42	1938064250
Expired		Skin Drum - $50	cos musical instruments	2010-09-05 12:38	1938058019
Expired		Trek 6500 Mountain Bike with Avid Disc Brakes - $350	cos bicycles	2010-09-05 12:33	1938050431
Expired		Kensington James Red Leather Bar Stool Set - $150	cos furniture - by owner	2010-09-05 12:23	1938035484
Expired		Otter Box Cases for Blackberry 8500 Series x 2 - $25	atl cell phones	2010-04-25 15:49	1709950312
Expired		Faber Steel 120 HP SCUBA TANK NITROX RDY - $250	atl sporting goods	2010-04-25 15:45	1709945515
Expired		TV Stand for Large Flat Screen - $100	atl furniture - by owner	2010-04-23 10:15	1706456501
Expired		Hoist V2 Cable Gym with 200# weights - $350	atl sporting goods	2010-04-23 10:09	1706445768
Expired		African Drum - $75	atl musical instruments	2010-04-23 10:00	1706427033
Expired		Kenmore Washer and Dryer - $400	atl appliances	2010-04-16 06:35	1694772953
Expired		Sleeper Sofa - Tan Suede- Queen Sz - $350	atl furniture - by owner	2010-04-16 06:31	1694767437
Expired		Kayak Dagger GT 8.1 - $490	atl boats	2010-02-20 12:32	1610007747
Expired		Spinervals Videos New (Indoor Trainer) - $15	atl bicycles	2010-02-20 12:30	1610005207
Expired		Hoist V2 Home Gym - $900	csg sporting goods	2010-02-20 12:29	1610002766
Expired		2007 VTX 1300C Honda (1300 miles) - $6800	csg motorcycles/scooters - by owner	2010-02-20 12:21	1609990811
Expired		Condo in Villa Sonoma - $975	atl apts/housing for rent	2010-01-01 12:34	1533027996
Expired		Pimsleur Basic Farsi (Persian) CD Program - $20	atl cds / dvds / vhs	2009-12-29 17:02	1529773406
Expired		2007 Hoist V2 Cable Gym with 200lbs - $800	atl sporting goods	2009-12-29 16:48	1529755829
Expired		Spinervals Videos New (Indoor Trainer) - $15	atl bicycles	2009-12-29 15:10	1529625622
Expired		2002 Subaru Outback - $3750	atl cars & trucks - by owner	2009-12-29 15:07	1529621533
Deleted		New PETZL Zephyr CLimbing Rope - $150	atl sporting goods	2009-12-22 11:13	1521409787
Expired		Kayak Dagger GT 8.1 - $500	atl boats	2009-12-22 11:03	1521393020
Expired		2009 Honda VTX 1300 C 2000 miles - $9250	atl motorcycles/scooters - by owner	2009-12-22 10:59	1521385013
Deleted		Dagger GT Whitewater Kayak, Skirt and Floats - $500	cha boats	2009-06-19 08:49	1229408215
Deleted		Perception Sonic 8.1 Whitewater Kayak - $500	cha sporting goods	2009-06-19 08:39	1229387699
Deleted		Aluminum 8o Scuba Tank and Valve - $100	cha sporting goods	2009-06-19 08:28	1229367090
Expired		2007 Fuji Aloha CF2 Tri Bike Carbon - $1600	cha bicycles	2009-06-19 08:11	1229334717

KORR Metabolic Test and the Worst Tempo Run Ever

Interesting day today. I found out by going to the nutritionist at Evans Army Community Hospital that Fort Carson has a KORR metabolic test machine at the wellness center. So, for free, I could take a 10-20 minute test and determine my actual basal (resting) metabolic rate. In other words, I could determine how many calories I burn in a day if were just laying on my back. This is important to me because now that I have lost most of the weight I wanted to lose, I need to make sure I am eating enough calories to work hard during hard workouts and recover well.

It took me a while to find the building, but I made it about 15 minutes ahead of my appointment. The physiologist took me to a room and sat me in a comfortable recliner and asked me for some information. I weighed in at 194 which was about 4 pounds higher than my Tanita Ironman scale that morning. But because I had clothes on and had eaten and drunk water 2-3 hours before my appointment, I figured this was close. After the weigh, she took my age, sex, height, weight, and goal weight (182 lbs.) She then directed me to close my eyes and relax for 10 minutes.

As I did this, I tried to focus on clearing my always racing mind of distracted thoughts about everything I should be doing or need to do better. If I had read Steve Jobs, before this test, I might have tried to learn my Zen, but I hadn't so I just tried to remember the beach and hear the waves. After about ten minutes the physiologist came back and sat down at the KORR machine.

She told me that the test would take from ten to twenty minutes depending on how much air expelled from my lungs was reaching the machine. The KORR works by measuring the oxygen consumed by your body between and inhale and exhale. The amount of oxygen used is closely correlated with the number of calories that were burnt during the cycle.

She then handed me a giant blue nose clip and I stuck the breathing tube in my mouth. I have had serious surgery on my nose so that I could breathe and get rid of sleep apnea in the past. My deviated septum was described by the surgeon as, "like and accordion," after he told me he did the best he could. Even after the surgery I have a major blockage in the right nostril. But I digress. Needless to say I was even less excited than I already was once I put it on my nose. It was uncomfortable as hell.

Luckily I was done in 10 minutes on the NOSE and my results printed.

My resting energy expenditure was 2,462 calories, 26% faster than the average for my age and build. I had been using a planning figure from www.loseit.com of 2145 to lose the last 11 pounds I lost. So this was good news, that underestimate is probably the only reason I made it through Thanksgiving and Mexico without putting back on all of the weight.

It said that my life style activity usage was 738 calories and then gave me a random exercise burn rate. I am sure that the 738 is super high, she probably entered me at the highest level of activity because I am an Infantry Soldier, but in reality I sit at a desk all day unless I am training, so I am throwing that out the window. And for the exercise, I will continue to add what my HR Monitor tells me I burnt during a workout to www.loseit.com to determine how much more than the 2462 calories I am initially allotted I can, and should eat. If I am losing more than half a pound a week I will add 100 calories at a time until I hit it on the nose.

The test predicted I will hit my goal of 182 lbs in 5 weeks. We shall see.

I left there feeling good about things and then realized it was 11 or so degrees outside with 20 mph winds from the North. I was supposed to do a tempo run and because I had missed some key workouts I tried. It was MISERABLE. Every time I hit the far side of the track I felt like I was running into the wind on the top deck of a cruise ship. I was running each 400m interval at 2:03-2:09, about 10 seconds slower per lap than the last time I did the same workout. That will certainly not be a benchmark test, but it was good mental toughness training. I should have hit the dreadmill.

www.korr.com
www.tanita.com
www.loseit.com

Holiday Indulgence

Well, the holidays have been tough for staying focused and on track. As of today I am back up to 194 pounds which is not motivating. We took a trip to Puerto Morelos, Mexico for 10 days in the beginning of December. I got all of my runs done and really enjoyed the beach, but the under tow was pretty rough and though I tried twice I didn’t get to take full advantage of the ocean for open water swims.

Though training did not go so well, I really needed the time with my family and enjoyed every minute they were awake. My Dad flew in and watched my daughter so that my wife and I could enjoy our anniversary and do two days of diving. The first day was her first open water dive and we were visited by a bull shark for about 20 minutes. Very exciting! On day two, we went to Cozumel and the diving was fantastic.

My Dad and I have a habit of drinking way too much whiskey when we get together and being on an all-inclusive resort we did not break form. I even smoked a few cigarettes. I am paying dearly for both of those now that I am back at altitude and trying to get back into my workout routine.

Weekly Summary: 6:00 hrs of training. I Got in the 2 Hour Run and a 2 Hour bike, but not much swimming at all and I am lacking confidence on the bike due to my lack of riding so far this winter. I even fell twenty minutes into my ride while trying to eat. So weak! But I have plenty of time. Next week is the last trip, a visit to cold Buffalo, NY from Christmas through New Years, I hope I can find somewhere to swim.

Atlanta Thanksgiving Day Half Marathon: 24 NOV 2011

The alarm went off at 0500 on Thanksgiving morning in my Dad’s guest room. Back home in Colorado it would be 0300 and we had been in Atlanta for less than 12 hours. We left for the race around 0530. On the way, I ate a banana and a greek yogurt and drank more water. Traffic was impressive and thinking we might be late added to the stress right off the bat in the morning. Next race, I want to stay at a hotel in walking distance to make this easy.

By the time we finally reached Turner Field, it was so late that I didn’t really get to do a warm up of any significance. I found my pace group and attempted to keep my heart rate over 130 by jumping and bouncing in line. At 0730, the first corral was released and five minutes later my corral released. Starting with the pace group versus red lining trying to catch up to it like I did in Denver paid off immediately and I will add that to my race plan for all running races going forward.

Leaving Turner Field the pace team was right on schedule for miles 1 and 2 through Centennial Olympic Park. The pace definitely felt faster than I am used to and I was concentrated on trying to keep my heart rate closer to 170 than 180. Mile 1 was a 7:55 and Mile 2 was a 7:59.

Miles 3 and 4 were a bit faster at 7:44 and 7:53 respectively and had some uphill as we hit Atlantic Station. I was using a fuel belt this race and was happy that I could keep running through the aid stations and drink my PowerBar Perform every 15 minutes. My plan was to drink 20 oz over the course of the race, have one gel, and drink a cup of water near mile 8.

Mile 5 we ran at 7:58 and the hills sent my heart rate up to 179 and I started to crack a little bit. I began to think that my goal was a little aggressive and felt some cramping in my calves. I managed to stay with the group through mile 10 but my heart rate steadily increased at and above 180 bpm from mile marker 6 through the finish. I really cracked between mile 10 and 13 and actually walked 4 times for between 15 and 30 seconds on hills. I had bad side stitches towards the end.

I finished in 1:46:17 8 minutes and 17 seconds faster than my last race, but shorted my goal 1 minute and 17 seconds. Even though I missed the goal I was very happy with the run. I learned a lot. I definitely need to discuss my top end heart rate with my coach so I can prevent cracking and need to work on positive self-talk and pushing through pain. Had I not walked I would have hit a 1:45.

Race Info and Splits:
1:46:17 AVG 180 Peak 191 2493 Calories

Mile 1: 7:55 170

Mile 2: 7:59: 176

Mile 3: 7:43 178

Mile 4: 7:53 175

Mile 5: 7:58 179

Mile 6: 8:07 180

Mile 7: 8:02 180

Mile 8: 8: 09 184

Mile 9: 8: 09 183

Mile 10: 8:18 183

Mile 11: 8:28 184 Walked

Mile 12: 8:24 184 Walked

Mile 13: 9:01 185 Walked

Sustains:

1)      Keep up the Improved Nutrition

2)      Start at the front of the Pace Group

3)      Hydration Belt gave me a brief rest by allowing me to run slowly through aid stations

Improves

1)      Prep Better for Hills

2)      Establish a more accurate red line heart rate for runs so I don’t crack

3)      Use the pace group to push myself but make sure I run my own race when I start feeling over exerted.