Online fundraising for Team Alex - Ironman Arizona 2012

Wednesday, December 28, 2011

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

Saturday, December 24, 2011

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/

Friday, December 23, 2011

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.

Wednesday, December 21, 2011

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 &lt;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

Tuesday, December 20, 2011

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

Monday, December 19, 2011

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.