Escape from Alcatraz 2017

Hey Folks…  Yet another race has been added to the calendar.  The Escape from Alcatraz Triathlon will take place on June 11th. I am going to utilize a 16-week training plan to prepare for the race, so that plan will officially start on February 20th, but I will be very focused on training before then.

The race is an iconic one – a bucket-list race for many (myself included) that are passionate about triathlon.  In the words of the race organizers, “The 2017 Escape from Alcatraz Triathlon features a 1.5-mile swim from Alcatraz Island to the shores of the St. Francis Yacht Club, a grueling 18-mile bike ride, and a demanding 8-mile run through the trails of the Golden Gate Recreational Area. Set against the natural beauty of San Francisco, this thrilling triathlon is a virtual postcard of the City by the Bay.”  Should be awesome!

I have not remained in the best shape since racing last year.  My recurring back issues, combined with a stellar lack of motivation, set me back quite a ways.  I’m back in the saddle, though, and raring to go.

I’ll post a few blogs between now and race day, and just like all past races, I’ll post a race report afterwards.

It feels good to be back in touch.  Stay tuned for more, and until then, TRAIN ON!!!




Race Report – Boulder Peak Triathlon

Boulder Peak Triathlon
Boulder, Colorado, USA
Olympic/International Distance (swim: 1.5K, bike 42K, run 10K)

It was a perfect day to race… air temp: 73 degrees, water temp: 69 degrees

Now that the Boulder Peak Triathlon has been purchased by Ironman Corporation, the race takes on the full IM personality. Big expo, IM logo everywhere, etc. I was hoping to finish in the top 15 of my age group, which would have earned me an entrance into the Hy-Vee 5150 Championships in Des Moines, IA. I did not earn that spot, but still felt like I had a very good race.


I arrived right on time, exactly as planned, which was great. I was one of the first people into the transition area, so I was able to pick the ideal spot for my setup. For me, that means being at the end of a row, closest to the bike exit, so I have to run the shortest distance in my bike shoes. Of course, pre-race things happen, and for me, that meant three little hiccups. First, while laying out my gear, my brand new tri singlet split right up the middle. Fortunately, the vendor I bought it from was at the expo, and I was able to get it exchanged before the race. That would have sucked… Then, my heart rate monitor wouldn’t power on. I use a Scosche Rhythm+ heart rate monitor that utilized ANT+ and Bluetooth, so it takes a little while to charge. It must have got turned on in my bag overnight, so it was dead. I ended up doing the race without heart rate data. Lesson learned: pack a backup strap. Check. Lastly, on the warmup swim, another participant wasn’t watching where they were going, and smashed me in the throat during her stroke. I had plenty of time to recover, so it wasn’t a big deal, but it could have been bad.


I was most anxious about the swim. I’ve been training for many weeks now, and have had two coaching sessions, but still, I was worried. I am not a fast swimmer by any measure, but I was simply concerned about how it would be out there. The warmup swim helped, and when the race started, I just took it easy. I got passed by most of the wave that followed mine, and took a few breaks along the way, but still finished the swim in 39 minutes. I’m confident that I can keep that pace during Ironman, which means I’ll shoot for a 1:35 swim. If I can get in a decent rhythm, I can probably even get it done in less.


The first transition in a while… you can practice, but race day is a whole different deal. I had a small issue getting my wetsuit off, as it snagged on my timing chip, and I had just sprinted all the way from the beach while stripping the top half of the wetsuit. I had a terrible transition time (5:52) and I think I can shave at least 2 minutes off that. I will put some time into it, but in the bigger scheme of the race, 2 minutes isn’t going to make that much difference. Next year, when I do this race again, it will be better.


It felt great to be out on the bike after that swim and transition. I dried off very quickly, and the temp in the low 70’s really helped. It was really comfortable, and not windy at all (which it can really get on that course.) I think I could have pushed it harder, but didn’t want to burn all my matches too early. I have been using Hammer Perpetuem, and that seems to work very well. I think I passed as many people on the bike that passed me on the swim J


The second transition was better, but still room for improvement. I got out in less than 4 minutes, including a potty break and another brief-but-failed attempt at getting that dang heart rate monitor to power up. I’m confident that I can get it done in less than 2 minutes.


The temp started rising, and it could be felt as I hit the pavement for the run. The first mile was asphalt, then it changed to dirt. It was an out-and-back course, so the last mile was asphalt again. I’m using Newton Gravity III shoes, which have 5 “lugs” under the forefoot. A rock got stuck between the lugs near the end, but it wasn’t an issue. I kept a pretty good pace of about 8:45/mile, and walked every aid station along the way, which bumped my pace to 9:20. I took it easier than I had to, so next year’s performance will also see improvement here.


I was quite happy with the whole race. The weather, venue, nutrition, and all three legs of the race were great. Training for IM made me emphasize less on speedwork and more on endurance, so next year (if I don’t do another IM), that’ll improve, too. Now, onward to IM!!!

I will update this post with race pics when they’re available. Thanks for reading, and…


Week 16/17 – A Little Science (6/2/14-6/15/14)

Since I did a special blog post to describe my experience at the GORUCK Challenge, I thought it would make sense to combine a couple of weeks of the training blog. I completed weeks 16 and 17, on my way to the 24-week goal. With just 7 weeks to go, I’m almost at the end of the Base 3 period, and getting ready for the final training phase, Build, which will finish up just before my taper.

There is no doubt that my fitness has improved. As regular reader of this blog very well know, I track everything, and I’m able to get a good idea of how, precisely, my fitness gains have come about. One of the metrics I’m using is Chronic Training Load, or CTL. To briefly describe the concept, as you regularly stress your body during training, there is obviously a cumulative effect. The three primary “glossary” terms to consider are Training Stress Score (TSS), Acute Training Load (ATL), and the metric that I’ve already mentioned, Chronic Training Load (CTL). TSS is a calculation that takes into account both intensity and duration, thus giving a more precise measurement of workout effectiveness. At the end of this post, I’ll include definitions and formulas. For the purposes of simplicity within this post, I’ll put this in the context of cycling, although these concepts apply equally to all the disciplines.

My CTL, essentially, tells me how much training stress I’ve adapted to by this point. I strive to have my CTL improve each week. It’s a 42-day average, so one huge session, or even one pretty full week, only increases the CTL by a measured amount. From other reading I’ve done, top professionals, such as Craig Alexander or Chris Macca, have a CTL of about 140 at race time. This number is less as the ability/performance level goes down, with top age-groupers at about 120 (those qualifying for Kona.) Solid finishers in age group categories may end up between 90-100. At the beginning of my training plan, I set my CTL goal to be 112 by race day. Due to various factors, such as work, cross training for GORUCK, missed workouts, and abbreviated workouts because of home obligations, I’m behind on that goal. See the chart below for where I am as of the end of Week 17. The best I can really hope for now, if I stick to the training plan 100 percent, would be a CTL of approximately 100 on race day. As you can see in the chart, one flaw in the approach was that I intended to have a CTL of 40 when the training plan began, but I was just over 20, so I began at a huge deficit. With 7 weeks to go, the discipline has to be perfect to allow my body to perform under the stress I intend to inflict upon it…

As for the last two weeks of training, the GORUCK Challenge played heavily into the schedule. In Week 16, I missed both the long ride and long run, substituting them with that epic event. In Week 17, I had some extra recovery time. The Challenge was extraordinarily hard, and I was quite sore for about 3 days. I was back in the swing of it by Wednesday, and had two very good swim workouts during the week. I made a subtle change to my stroke technique that resulted in a great improvement in my efficiency. Given that the swim is the leg that I’m most concerned about, I’m really happy to see it coming together. All told, I did more than a half-ironman distance swim on both Thursday and Friday, followed by a strong ride on Saturday, where I rode the Ironman 70.3 course the day before the event. Even though I had to change a flat, I still finished in 2h45m, so that bodes well for the bike leg. Finally, I did a half-ironman distance run on Sunday, keeping it in zone 2 the entire run, and finished in just over 2 hours.

There’s actually a great, detailed reference here for those that are as anal-retentive as I am:

So, that being said, now it’s time to start making race-day predictions… IF my discipline is good, and I stick to the training plan, and IF my nutrition is solid for next 7 weeks, and IF bad things (such as flat tires) don’t happen on race day, then… my prediction of times for the race will be as follows:

Swim: 1h25m
T1: 10m
Bike: 6h20m
T2: 5m
Run: 4h45m
Total: 12h45m

I can do better than this, I think, but I want to be realistic, at the same time. After all, it is my first full Ironman…

Alright, gotta run. On the road in Chicago for the week, and have to get those workouts in!!!

Until next week…

Train on!!!

Glossary Terms (from The Power Meter Handbook, by Joe Friel)

Normalized Power (NP): An expression of average power adjusted for the range of variability of power during a ride. A better reflection of the metabolic cost (“kiloCalories”) and effort of a ride than “average power.” In running or swimming, this would be measured as Normalized Pace (NP).

Intensity Factor (IF): The ratio of a rider’s Normalized Power to Functional Threshold Power. An indicator of how challenging the workout or segment thereof was in terms of intensity only.

Functional Threshold Power (FTP): The highest mean maximal power a rider can sustain for 60 minutes. In running or swimming, this would be measure at Functional Threshold Pace (also FTP, just to make it confusing…)

Training Stress Score (TSS): The workload of a training session based on duration and intensity. TSS = (workout duration in seconds x NP x IF) / (FTP x 3600) x 100

Acute Training Load (ATL): The recent workload of training (such as the past 7 days) as defined by the frequency, intensity, and duration. Expressed as Training Stress Score per day. It’s the average of TSS/day for the most recent 7 days.

Chronic Training Load (CTL): The workload of a relatively long period of time (such as 6 weeks) defined by the frequency, intensity, and duration. Expressed as Training Stress Score per day. It’s the average of TSS/day for the most recent 42 days.

Race Report – GORUCK Challenge (June 6-7, 2014)

GRC Logo
What is GORUCK?

Group Photo

GORUCK Challenge Class 1051 Boulder, Colorado, USA June 6-7, 2014

Wow. I guess that’s the best way to start this post. I believe this was the hardest physical effort I’ve done since I left the military, 21 years ago. Thankfully, I’ve been preparing for this event for awhile.

Heading Out

Heading out!

First, some background. What is GORUCK? For those of you that have never heard of it, GORUCK is a company that manufactures equipment for the US military’s elite special operations forces, and also makes that equipment available to the general public. The company was started by a former Special Forces soldier (aka Green Beret). He decided to hold events, with some of the proceeds going to support the Green Beret Foundation, a charity that helps the families of Special Forces soldiers that were killed or injured in combat. The event I did is called the GORUCK Challenge, which is the second tier of difficulty for their events. It consists of carrying bricks in a rucksack (4 bricks if you’re under 150 lbs, 6 bricks if you’re over 150), an American flag, and a team weight. Our weight happened to be a motorcycle inner tube, filled with sand, and sealed with duct tape. It weighed about 30 lbs. Our team consisted of 28 people (25 guys, 3 girls), plus the cadre, Adam, who is a US Marine. GORUCK events take place all over the world. A challenge is supposed to last 8-10 hours, and cover 15-20 miles. Nobody is allowed to carry a phone or a watch, so nobody knows what time it is, or how long/far you’ve been moving. You can see more info here:

No, I'm not puking...

Not gonna puke… not gonna puke…

Tim Carrying Mark

Fireman’s Carry

The Beginning: Our challenge began in Boulder, Colorado. It lasted 12 ½ hours. Whew… It began at 9pm, in a little park called Chataqua Park, in Boulder. Once we were all gathered in the park, the cadre introduced us to the concept of a “welcoming party” where we spent roughly two hours performing a variety of physical tasks, to include bear crawls, crab walks, and fireman’s carries. Just for context, my ruck, with bricks, water, and other supplies, weighed about 55-60 pounds. Carrying that wasn’t particularly easy. However, carrying my ruck, AND a person that weighs 180 pounds, was a bit harder… not to mention they ALSO had a 55-60 pound ruck on. Sprinting up and down hills with that load almost made me puke… almost. After just this initial two hours, everyone was soaked in sweat, and exhausted. Only 10+ hours to go…

Bear Crawl

Bear Crawl

The Log

The Log

Crab Walk

Crab Walk

A Walk in the Park: Upon leaving the park, we walked toward downtown Boulder. It was downhill, so would not have been so bad, if the cadre hadn’t found a big, heavy log on the side of the road for us to carry. We proceeded down to Boulder’s Central Park, where we did another hour of grueling physical exercises. We did bear crawls while dragging a person underneath us, crab walks, duck walks, and two bizarre activities called the Tunnel of Love and the Stupid Frog. At the same time we were going through this challenge, another group was doing a challenge in Pittsburgh, Pennsylvania. The cadres knew each other, so we were treated to the opportunity to do a team push up contest. We ended up beating their team total by more than 100 push ups, but it was at the expense of any strength we had left in our arms. After at least another hour of this fun, once we were thoroughly spent, we formed up and marched on down to a convenience store, where we restocked everyone’s water supply. Most, if not all, had already gone through 3 liters of water by this time. I also took the opportunity to eat a Bonk Breaker bar, as well as consume my second gel of the evening. If there’s one thing I’ve learned through training for Ironman, it’s that nutrition and hydration are keys to success, and without them, almost assured failure. HYDRATE EARLY, HYDRATE OFTEN!!

Getting Wet

Crawling through the stream

Climbin' Up That Hill

Climbing Red Rocks Trail

Up, Up and Away: Up into the mountains we trudged, up steep, slippery trails, through streams (where we were required to crawl on our stomachs through freezing water), and up a rock face to the top of the nearest peak. For this climb, I volunteered to carry the team weight, so that added about 30 pounds to my load. Since we weren’t moving quickly enough to make the cadre happy, we were required to select two group members to carry up the slope, so we carried two of the girls, who were the lightest group members. We knew things would get worse, so we were pacing ourselves. At the top of the mountain, after climbing more than 1,000 feet, we had our first break of the night, and rested for 15 minutes. Thankfully, we were able to put our rucks on the ground and give our shoulders a rest. Another gel, and another Bonk Breaker bar for me at this point. I pulled my windbreaker out of my pack, too, because I was soaked to the skin, and the outside temp was about 42F. Down the mountain, slipping and sliding on loose soil and rocks, we made our way back to where we began climbing. As we crossed the road, and worked our way back toward Boulder, Cadre Adam happened upon a couch…

The Couch

The Couch

It’s Always Darkest Before the Dawn: Cadre Adam had one team member lay on the couch, and six team members carried the couch for the next several miles. We swapped out team members as individuals got tired, which become more and more frequent. Before long, I had my windbreaker open, then off altogether. This was really getting tough! After a couple of miles, to keep the guy on the couch from getting a break, he jumped down, and we put the log onto the couch, and carried it that way. Along the way, Adam spotted a truck tire, so he threw that onto the couch also. It was becoming heavier and heavier. We could see the sun starting to come up on the Eastern horizon, giving us some idea of what time it may be. We all remained soaked in sweat, and completely exhausted. Throughout the event, the cadre would designate a Team Leader (TL) and Assistant Team Leader (ATL). I hadn’t been designated yet, but I knew it was only a matter of time… I took several turns helping to carry the couch, and also spent a good amount of time with the team weight. We were walking along the bike path next to Boulder Creek, when Adam spotted a sand volleyball court. With an evil gleam in his eye, he asked the group, “Has anyone ever heard of a sugar cookie?” We all groaned. He had us bury ourselves completely in the sand, rucks and all. We had sand in our eyes, ears, noses and mouths, not to mention everywhere in our clothes, and it stuck to us because we were wet. Misery. We got the couch back in the air, and moved along. We kept along the bike path until we reached another park. We placed the couch next to the path, and grouped up in the middle of the park.

Worm Pushup

Worm Pushup

The Hill

The Bear Crawl Returns


Human Zipper

Zombieland: The sun had finally come up, and we were in a circle in the middle of Carpenter Park. Even though it was now light enough to see, we were like a group of walking dead. There were many people with cramps, sore joints, and other painful ailments. We were also out of water. Cadre Adam was asked to let us head over to a water fountain and refill our water supply, but we had to earn it first. We lined up at the bottom of the hill, and had to bear crawl all the way to the top, where we turned around and crab walked down to the bottom. Everyone in the group could only move 5 or 10 feet at a time before having to stop and rest. We were reorganized into a line on our backs, and formed a “human zipper.” Each member of the team had to “crowd surf” from one end of the line to the other, multiple times. As we laid on our backs, and attempted (sometimes in vain) to hold our teammates above our heads, we were showered with sand from all the cracks and crevices in their clothes and packs, and once again, it went into our eyes, noses and mouths. We continued by forming a line to do huge push ups as a group, They’re called worm push ups because it looks like a worm, as the whole group tries to lift up at once, layered on top of each other. After several attempts, the cadre showed some mercy, and we were able to make our way over to the parking lot for another break. Morale remained high, despite everyone’s pain and fatigue. We spent some time eating and drinking (yep, another Bonk Breaker for me) and getting as much sand as possible out of uncomfortable, unmentionable places.

Leading the Herd: As we finished our break, Adam came over to me and designated me the Team Leader. He didn’t assign an Assistant Team Leader, but rather looked at me, and told me I had exactly 20 minutes to assemble the team, and make it to my objective. The objective he gave me was about 1.6 miles from where we were standing. As a triathlete who has been training as much as I have, 20 minutes sounded generous, but when I considered the weight we had to carry, and our level of fatigue, it was going to be a real challenge. I got everyone ready to go in about 0 seconds, and we set off at a slow jog. As team members fell behind, I assigned others to carry their ruck for awhile, so they could recover. We wound our way through the streets of Boulder, and in a final sprint, arrived as a team at the intersection I had been told to head to. Unfortunately, we missed the time limit by 45 seconds, so we were certainly going to pay the price. Again. I was told to assemble the group into a single file line, and get ready to do the “Elephant Walk” which means to put your left hand between your legs, so it could be grasped by the person behind you, with their right hand. We formed a bent-over line of people, who now had to wind our way up the stairs for all five levels of the parking garage that sat at the corner of the intersection. We went up the stairs that way, then back down. Thankfully, I was then relieved of my duty as TL.

Home Stretch: Upon leaving the parking garage, there was no mercy from the cadre. We were divided into multiple teams, and each team was assigned a “casualty” that needed to be carried from that point forward. We started with four teams of seven members, so there was plenty of folks to rotate through the duty of carrying another person, or at the very least, someone else’s ruck. As we walked, team sizes got reduced, and additional casualties were assessed, to the point where we had nine casualties. Essentially, on each three-person team, one person was a casualty, one was a carrier, and the third person carried all the gear. We were under a time limit again, so we had to move quickly uphill toward the finish. We made it back to Chataqua Park, now 12 hours after we had started. We were so excited to get to the end that we were running and cheering, at least until we realized that we weren’t quite done…

Final Exam

Final Exam

Final Exam: Adam gathered us into a circle in the middle of the park. Twelve hours earlier, during our introductions, Adam had said that we would get to know each other by name, and learn a fact or two about each other. He even mentioned there would be a test. I guess some though he was kidding… he wasn’t. He looked at our circle, and asked for a volunteer to come forward and state each team member’s name, and two facts. Nobody could do it, so we were assigned more bear crawls, sprints, pushups, etc. Adam would re-form us into a circle, and ask again. While in the circle, we usually had to hold our ruck over our heads, or sometimes straight out in front of us. Most (including me) couldn’t sustain this, and every time a ruck dropped down, it was more bear crawls. We finally figured it out, and used teamwork to get everyone’s name right, and say something about them. Adam was pleased that we were working as a team. He formed us into two rows, and said we had only one more thing to do. Adam’s MOS (Military Occupational Specialty) was 321, so he told us to do 321 burpees, then it would all be over. I’ve never done more than 50 burpees in a row in my life, but I wasn’t going to give up. As it turns out, this was the last demonstration of teamwork required, so the 28 team members did 13 burpees each, which exceeded the 321 required. We were done!

I’ve been sore for two days following the event, but it was a great experience. I’ll have friends for the rest of my life from within the group.

Week 15 – The Home Stretch (5/26/14-6/1/14)

Here we are, just having finished Week 15. With just 9 weeks to go at this point, it’s good to have the feeling that my bike and run abilities are coming along well. I am still struggling with the swim, and will be focusing on this to ensure success on race day. It’s such a small portion of the race, from a time perspective, but can be disastrous for the unprepared. Many will attempt this race, and fail on the swim portion. To that end, I will indeed do whatever I have to in order to succeed. I’m dedicated to the preparation.

One of my favorite quotes:

Today I will do what others won’t so tomorrow I can accomplish what others can’t. – Jerry Rice

Jerry Rice, for those unfamiliar, is a retired American football legend, who played the majority of his career for the San Francisco 49ers football club. He won three Super Bowl rings during his 20 year career, and is considered by many as the best player of all time. The attribute that he is best known for is his relentless preparation. Rice is remembered for his work ethic and dedication to the game. Jerry RiceIn his 20 NFL seasons, Rice missed only 10 regular season games, 7 of them in the 1997 season, and the other 3 in the strike-shortened season of 1987. His 303 games are by far the most ever played by an NFL wide receiver. In addition to staying on the field, his work ethic showed in his dedication to conditioning. One of the best known examples of his dedication and ethics may be “The Hill”, a long and steep hill that is “two and a half miles up”; Rice would sprint across the hill literally every day to improve his abilities. “The Hill” has served as an inspiration for many other players in 49ers organization, among them former first-round pick wide receiver A.J. Jenkins, who neglected to train with Rice on “The Hill”, and was subsequently traded. Known as one of the best blockers at his position, there was no aspect of playing wide receiver at which Rice did not excel.

What we can learn from this is the importance of work ethic. Yes, we sometimes suffer when we get out of bed extra early for a swim workout, or when we compromise family time to get our long rides/runs done, but this dedication – this work ethic – is what can set us apart. I am committing to doing what I have to do for race day success, and that includes finishing every swim workout, and having an exceptional work ethic. I will not fail.

Workout Report

I was home again this week. Instead of the typical Monday recovery day, I ran the Bolder Boulder 10K race. It was a decent fitness test, and I ran the race primarily in zone 2, then zone 3 at the end, to simulate race day pace. Even my low-heart-rate training runs are beating my previous PRs, so that’s a good sign, I’m sure. The running is going well. I also spent time doing some specialty training, by running with a rucksack on. I’ll be participating in the GORUCK Challenge on June 6-7, so I’m in the final stages of preparation for that. On both Wednesday and Friday, I did my normal run workouts, but also did a short, slow run with a 40-pound rucksack on my back. The shoulders are getting a key workout. I’m ready! Since I’m racing in the Boulder Peak Triathlon (Olympic) on July 13th, I’ll be doing my long rides on that course, to familiarize myself. Also, the Ironman shares part of that course. On Saturday, I rode the course, then an extra 28 miles. Great ride. On Sunday, I had a nice long run of about 12 miles. My friend, Roy, ran a 5K on Sunday, and finished in 20:18. Not only is that a great time, but he is 52 years old, and he was keeping up with the college track stars! On top of that, he told me that’s a comfortable 10K pace for him. Nice job, Roy! You’re an inspiration, so keep it up.

Week 15

Nutrition Report

The nutrition aspects of training are going well. Since I’ve been doing this for 15 weeks already, everything is pretty much habit. Being at home makes it easier, but I’m finding it not to be a problem when I’m on the road, too. Over the course of this training plan, I lost weight at first, dropping almost 15 pounds right at the start. I started at 180 pounds, but I’ve been sitting at 166 for the last 7 weeks, so that’s clearly going to be my race weight. I went from 16% body fat down to 9%, and now I’m about 7.5%. That’s probably the biggest change. As the training demands have increased, so have my caloric requirements. I was eating about 2,200 calories a day initially, and now I’m over 5,000 per day.

I’m on the road again for at least two weeks in June (maybe even three), so the rides will suffer, but running and swimming won’t be a problem. The end of the week will culminate in the GORUCK Challenge, so that should be interesting. I’ll do a full report on that.

Until then…

Train On!!!




Race Report – Bolder Boulder (5/26/2014)

Bolder Boulder

Wow, what a day… The Bolder Boulder is one of the largest 10K races in the United States, with 45,754 people participating. It’s held on Memorial Day, which is a federal holiday in the United States for remembering the men and women who dies while serving in the armed forces. So, I did want to take a moment to thank those who have served, and to honor those who have fallen.

Memorial Day

The race was absolutely great. The weather could not have been better, being about 59F/15C when we started, and warmed up to about 63F/17C at the finish. My wave started at 7:34am, so the sun was up, but it was still nice and cool. I kept a decently slow pace throughout the race, trying to mimic the pace at which I would go for a much longer distance, so I stayed in zone 2-3 until the last kilometer. My pace was about 8:50/mile for the first 9K, then I kicked it up to about 6:45 for the home stretch. All in all, I could not have been more pleased with the result. I’ve run the race in 2011, 2012 and this year. Since I didn’t race last year, I didn’t have a qualifying time, so I was required to start with non-qualified runners. This made it crowded and unpredictable, as I had to weave in and out through people walking and slowly jogging. Next year, I’ll be starting in a qualified wave, so I will get to start earlier. Here are the stats:

Overall Place: 9111 out of 45754

Division Place: 105 out of 364 (my division is all male 46 year-olds)

Gender Place: 6350 out of 20976

Next year, depending on my race schedule, I’ll give it my all, and see how well I can do. The top 22 guys in my division all ran under a 7:00/mi. pace, which I know I can’t do, so my goal next year will be to place in the top 50-60 in my division, which would put me in the top 10% overall. It’ll require a pace of about 8:05-8:15/mile, which I’m hoping I can keep up for 10K. Very achievable, especially with some focus.

I will post an event report for the GORUCK Challenge, which is happening on June 6-7. Until then…

Train On!!!

5430TRI Logo

Week 6 – Viva Las Vegas!

6 down, 18 to go….
Week 6 Workout Grade: B
Week 6 Nutrition Grade: C


 This week, I added a new page to the website, called Resources.  I’ll be updating this on a regular basis.  Back in week #2, I reviewed a bunch of online triathlon resources related to activity tracking, education, etc.  I’ve consolidated links to these sites on one page, and will be adding more sites as I become familiar with them.  It’s not all-inclusive, but I consider it somewhat of a toolbox, of which some of the tools are used more frequently than others.  Check back once in a while, and there will be new stuff.

We’re now done with week #6. This is a nice milestone. I can now move on to a new phase, moving from the Prep phase into Base 1, and will be continuing to build my aerobic endurance, while adding some emphasis on muscular force and speed skills. Other skills, such as muscular endurance, anaerobic endurance, and sprint power all come later, toward the very end of the Base periods, and throughout the Build period. By far, the most important thing to develop is aerobic endurance, as this serves as the foundation for the rest of the skills. Essentially, the Base periods make you fitter, and the Build period makes you faster.If you remember from the review of week #4, these are the phases:

Weeks 1-6: Prep (Just finished the last week of this phase)
Weeks 7-10: Base 1
Weeks 11-14: Base 2
Weeks 15-18: Base 3
Weeks 19-22: Build
Weeks 23-24: Peak/Taper

In the Base 1 period, my training volume will increase, and it’s also when I start doing multiple disciplines in a given day. On Tuesdays and Fridays, I have either a run or a bike after my swim.So, now that I’m officially done with the Prep period, let’s see how I’m doing as far as building my fitness. To measure this, we’ll use Efficiency Factor (EF). For the bike, this is the ratio of heart rate and power. For the run, it’s the ratio of heart rate and pace. Theoretically, I should be able to produce more power (or a faster pace) for a given heart rate at this point in my training versus when I started. The bike calculation is Normalized Power (NP) divided by average heart rate. We’d do this calculation for the portion of my weekly ride that was done primarily in Zone 2, just under the point where I’d start to become anaerobic. I ideally want to see the EF increase throughout the period. Since my week runs Monday-to-Sunday, and I do my long rides on Saturdays, the test dates correspond to those Saturday rides. My long runs are on Sundays, so the run data is from those runs. Here is the data:
Week # Period Test Dates Bike EF Run EF
1 Prep 2/22-23 0.94 1.04
2 Prep 3/1-2 0.95 1.07
3 Prep 3/8-9 0.96 1.11
4 Prep 3/15-16 0.98 1.19
5 Prep 3/22-23 0.99 1.08
6 Prep 3/29-30 1.23 1.22

As you can see, both the bike and run EF increased weekly. The only anomaly was the run workout on 3/23, where my EF dipped for some reason. That was a treadmill run, where the others were outside, so that may have something to do with it. Also, the increase in both bike and run in week 6 is a bit suspect… The bottom line is that the data shows what I was hoping. My EF, thus my aerobic fitness, seems to be increasing weekly. I won’t bore everyone with weekly measurements on this, but will check progress at the end of each period. You can improve what you’re not measuring… for more info on this, you can read Joe Friel’s article on Training Peaks website here.

As for the week itself, my time in Las Vegas was challenging, but not as bad as it could have been, for sure.

Workout Grade: B
Nutrition Grade: C

Workout Report

I’m done with Vegas for a few weeks, but I’m on the road this week in San Jose. The Vegas trip had a lot of work pressures, but I still had time to get my workouts in, again excepting the Friday swim (damn!). I was able to run outside, but had to bike in the gym. I had to laugh at something in the gym, though… some guy running on one of the treadmills was wearing an Ironman visor. I looked more closely, and saw he was also wearing an Ironman shirt. When I jumped off the bike at the end of my ride, the guy happens to walk up next to me at the water cooler, and I see he’s also wearing Ironman shorts. This guy was totally decked out. Figured he’d just finished his first Ironman race or something like that, so I asked him… “Which Ironman race have you done?” He stuck his nose up in the air, and very arrogantly said, “I’ve finished nine of them, so I guess it depends on which one you’re talking about.” He then proceeded to walk away without another word. What a jerk. It was so over-the-top that it made me laugh. In all seriousness, though, we’re all ambassadors of the sport, and if you’re running around dressed to the hilt in Ironman gear, don’t be a douche.

My running partner, LJ, was available, so we ran together on Sunday. Another nice spring day.

I am striving to get an A next week on my workout grade, by getting in all my workouts, and making them quality ones.

Nutrition Report

Nutrition during a convention is challenging, but it worked out okay this week. Kept the alcohol to a minimum (despite the protests of all those around me), and primarily stayed on track with the meals. I gave myself a C because I didn’t get in all my snacks, and even though I ate good meals, I could have done better on timing. I did indulge in a burger on Friday, too. On Monday, I wasn’t able to eat dinner until almost midnight. I didn’t touch on meal timing in my nutrition blog, but eating every 2-3 hours should be the goal.

Preworkout Breakfast Snack Lunch Snack Dinner
(Recovery, Travel Day)
n/a Breakfast Sandwich (Egg, Ham) n/a Salmon, Grilled Vegetables Yogurt, Granola Sushi
n/a Veggie Omelette n/a Prime Rib, Ravioli, Salad Yogurt, Granola Prime Rib, Bread
Hammer Gel Chicken Breast, Egg Whites, Oatmeal n/a Hamburger Patty, Rice, Scrambled Egg Hummus and Pretzels Chicken Avocado Sandwich
Hammer Gel Egg Whites, Ham, Tomatoes, Pancake n/a Roast Turkey, Grits, Tomatoes Clif Bar Hamburger Patty, Rice, Scrambled Egg
(Missed Swim, Travel Day)
n/a Egg Whites, Ham, Tomatoes, Pancake n/a Clif Bar Wheat Crackers Cheeseburger, Tater Tots
(Long Ride)
Hammer Gel, Clif Bar during ride Chocolate Mile (recovery), Egg White Omelette with Artichoke, Spinach and Turkey n/a Chicken Salad Wrap Peanut Butter and Crackers Seared Ahi, Broccoli, Brown Rice
(Long Run)
Almond Butter and Jelly on English Muffin Yogurt, Granola, Banana, Egg Whites, Bacon Hummus and Pita Chips Chicken Salad Sandwich n/a Steak, Tater Tots, Brussels Sprouts, Salad

I’m looking forward to starting the Base 1 period. Stay tuned for more info…

Train On!!