Longest Ride Ever

Today was my longest ride ever!!

I rode 6:07 today and hit the 112 mile mark.

I lost a key, went back and got it. The key fell out of my bike bag when I went to change my tube. It was a miracle that I found it. Two flat tires. 64+16+16+16+16 = 128+ oz of liquids just for the bike ride.

30 minute brick afterwards

1 red bull...afterwards

Took a shower...mowed the lawn...going to a party...

Bolder Boulder 10K Run 2008

Today was race day. I have been to the Bolder Boulder for the last 13 years. I have ran 12 of those years and I volunteered last year. I wasn't able to run last year because I had surgery just a few days before.

I volunteered for a entry this year, which was well worth it. My co-worker, Brett, and I both volunteered at the Dick's Flat out 5K and our duty was to be "Beer Guards". We had to make sure that the beer didn't leave the area. That was a cool job!

This is year was to be my year. I am in great shape and great things were going to happen. I have worked extremely hard towards Ironman and my training has been paying off. My goal this year was to not only to PR, but to beat my older brother, Jesse's best time. Jesse ran the Bolder Boulder back in 1995 when he was 17 years old. He ran after a great track season and had an awesome race. I did some research and found out that his time was 37:38. That was the time to beat.

Making big goals can be very nerve racking. I was nervous...wait a minute...I am nervous like this every year? Why?? I think I just want to go out there run as fast as I can and rock?

Nicole and I stayed at my parents house the night before. They live in Westminster, which isn't too far from Boulder. We left the house at 5:50am. Nicole dropped me off at the same location and I had enough time for a potty break and a quick warm up. I had a GU about 15min prior to the race and drank a little water.

My co-worker Brett was all ready to go and I got a chance for a few words. I met up with a bunch of Rocky Mountain Road Runners. RMRR formed 2 teams this year and I was on one of them. It was so great knowing others out there!

7am hit and the second runners wave was off. I had my Garmin watch ready to go and it was race time. The first mile seemed to be all downhill. That can be a huge mistake because runners will go out too fast.

Mile after mile passed and I was doing great. I was on pace and felt good. I did not stop for water or Gatorade. Was this a mistake? I don't think it was. I was passing quite a few runners at the beginning and towards the end it was only a few. Bands, Belly dancers, a frat house, and other crazy stuff.

The course seemed easy this year. The miles flew by and so did I. The mile markers weren't exact according to my Garmin watch, but I had a good idea how I was going to finish. The last hill came up and I made it up pretty easily. I thought I was going to beat my predict time by a good chunk so I wasn't in a huge hurry. The last part was a sprint to the end. I pushed it hard because I was afraid of my time. I finished and stopped my watch immediately.

So here is watch my watch says:

Mile 1: 5:47

Mile 2: 5:59

Mile 3: 6:01

Mile 4: 6:01

Mile 5: 5:58

Mile 6: 5:57

Mile .31: 1:57 (according to my garmin)

Total Time: 37:41

Avg Pace: 5:58/mile

Calories Burned: 726 calories

Here is the Bolder Boulder official time:

Mile 1: 5:48.62
Mile 2: 6:04.24
Mile 3: 6:14.96
Mile 4: 6:07.25
Mile 5: 6:00.21
Mile 6: 6:09.93
Mile .2: 1:10.89
Total Time: 37:36.10
Avg Pace: 6:04/mile
Calories Burned: 726 calories

Overall Place: 275

Division Place: (male 28): 11 out of 489

Gender Place: 260 out of 21,620

I accomplished my goal because my watch was off a little and I may have stopped it late. I also wonder about some of the miles. I was very consistent today and I did very well. I can't wait to see tomorrow's newspaper. I have been waiting 13 years to get in the newspaper!!!

Now I wonder how I will do next year? I also got to meet a few other bloggers in the stands.

Tri Eric Tri, Bold in Boulder and Iron Eric

What a great day!! What's next? IRONMAN!!!!

Week Totals - Ironman Week 16

5/19/2008 - Bike 1:29:37, 27.20 miles
5/20/2008 - Swim 3,000m; Run 2:49:38, 20.01 miles
5/21/2008 - Bike 1:10:25, 22.07 miles
5/22/2008 - Swim 2,000m; Run 44:48, 5.58 miles
5/23/2008 - Bike 1:04:35, 20.50 miles; Run 39:50, 4.87 miles
2/24/2008 - Swim 1:25:57, 4,000m; Bike 1:05:23, 21.21 miles
2/25/2008 - Off Day!

Total Distance:
Swim: 9,000 meters (6.0 miles)
Run: 30.46 miles
Bike: 90.98 miles

Not bad for a week. I had a couple of great things that happened this week.
1) My long run was changed from Saturday to Tuesday. I changed this so I would be worn out for the Bolder Bouler
2) I had my first open water swim. Brrr...
3) Run distance is back up

Bolder Boulder Coming Up

Bolder Boulder is tomorrow. Can't wait...or can I?

I have run the race 12 times and it still feels like I get the jitters. I am running in the best shape I have ever been in and I am looking at a record time.

My best BB is 42:25. My goal this year is 37:37. If I make my goal, I may never be there again?

I am in the AA Wave and I hope I will be pacing off someone fast!!! Wish me luck. I will keep you posted how i do.

Cold Open Water Swim

Open water swimming has started in Colorado. The reservoirs are opening their beach swims and allowing people in the water. Colorado lakes are too cold from Sept-May.

I went swimming today at the Aurora Reservoir. I bought a season pass yesterday and decided I would go every Saturday until Ironman. I usually have a swim on the weekend so it works out well.

I swam my first 2,000 yards and it went pretty well. My first 200 yards was the hardest. The water temperature was said to be at 54 degrees. Yikes. I almost gave up after the first loop around the swim area. What stopped me from getting out? I wanted to get my swim workout done and I won't be giving up at Ironman!!!!

I swam approx. 4,000 yards today and I am listing my times mainly to document it for next week.

Total Time: 1:25:57
200's: 4:57, 3:54, 3:49, 4:08, 3:59, 4:05, 3:55, 3:53, 4:01, 4:02, 4:29, 4:21, 4:36, 4:45, 4:23, 4:36, 4:32, 4:34, 4:27, 4:29
1st 2,000 avg: 4:04/200 yards
2nd 2,000 avg: 4:31/200 yards

It is clear to me that my first lap was the hardest and some laps were better than others. These all were not timed all exactly perfect. Some were longer and some were shorter. Close enough.

I also got out of the water after 2,000 yards and ran around the beach. It was good experience...was it necessary. I hope so. My second 2,000 yards were tough. I really started to struggle. At least they were all consistent.

After my swim, I got on my bike and rode for an hour. Rolling hills today. Good practice and about time. I will do my next long ride along the same rode. It will be great practice till Ironman.

How am I felling now? My nose will not stop running. Uh oh. Not good.

I went to the Reservoir today because I knew Tea was going to be there too. She opted out for the swim and rode her bike for a long time. It was good to see her again in the morning and at half way point.

I want to personally thank my lovely wife, Nicole, for being such a trooper and hanging out with me today at the Reservoir.

30 Days Left

I have only 30 days left until Ironman Coeur d'Alene. This whole year has been fast. I have enjoyed myself through most of it. There are some days, including today, that I just feel wiped out. I know I will finish, I have to finish.

Did I train well? I think so. I didn't get in as much hills as I would have liked, but since I live in Colorado I think I will be fine. I hope to have as much fun as possible.

Whats left in the 30 days?
- One last long bike ride (6 hours)
- Bolder Boulder (10K Run)
- More training
- Practice Open Water Swims
- Taper - Eating Less??
- More time at home
- Rest
- Traveling
- Fun
- Race Day!!

Week Totals - Ironman Week 15

5/12/2008 - Bike 1:30:09, 25.67 miles
5/13/2008 - Swim 2,900m; Run 30:00, 4.55 miles
5/14/2008 - Bike 1:19.32, 24.78 miles; Run 20:00, 2.31 miles
5/15/2008 - Swim 2,000m straight: 43:59.43; Bike 1:05.01, 19.30 miles
5/16/2008 - Off Day!
5/17/2008 - Bike 5:33:30, 102.70 miles; Transition: 5:53; Run/Brick 45:13, 5.36 miles
5/18/2008 - Swim 3,400m

Total Distance:
Swim: 8,300 meters (5.53 miles)
Run: 12.22 miles
Bike: 172.45 miles

I boosted my swimming and biking just a little. My Run was way down. Almost 20 miles less this week. I was starting to really wonder why? I only had 3 sessions of running and all short sessions. Well, I have a long run coming up, so I will make up the miles.

My long bike ride on Saturday was awesome. I didn't bonk on the way back this time!! That is always a good sign. I went the same way as last long ride and averaged about .4 miles faster. This doesn't seem like a whole lot, but 2.2 miles is big. My nutrition was pretty good. I had about 98oz of GU20 and 16oz of Nuun. I was so thirsty I starting chugging my liquids. Not a good thing. I cramped up during my run and I blame it on the chugging. I had a shot of GU every 30min or so. I also had a powerbar protein chocolate mint about 3 hours into the ride. I need to change the flavor. It wasn't difficult to consume, but the after effects weren't so great. My mouth felt so dry.

My run was pretty good. I tried out drinking Red Bull after 30 min of running. It didn't seem to do much. I think it might have helped with my recovery afterwards. I wasn't too sleeping and feeling terrible. The red bull was cold, but I am not sure how it will be at Ironman?

Rough Day

3 tubs shot, 2 tire levers broken, $15 to buy more, and I didn't get out riding until 6:45pm. I can't understand why I was having such a tough time with my bike equipment and I wasn't even out on the road. I rode for 1hr 2omin and rode like a mad man. I averaged nearly 19mph. The weather was turning on me, but I only caught a few rain drops.

First it was bugs, then rain drops. I would rather have rain drops! I don't like the extra protein.

Lesson learned. Make sure to work out all the quarks first. Hopefully I won't have any issues during Ironman! I am glad to have these issues now...I guess...

Week Totals - Ironman Week 14

5/5/2008 - Bike 2:21:10, 42.05 miles; Run (RMRR Trophy Race) 30:38, 5 miles
5/6/2008 - Swim 2,000m straight (48:41.12); Bike 2:06.30, 38.78 miles
5/7/2008 - Bike 2:24:15, 39.72 miles; Run 40:53, 5 miles
5/8/2008 - Swim 2,300m, Bike 2:07:15, 40.03 miles, Run 40:13, 4.94 miles
5/9/2008 - Rest Day!
5/10/2008 - Swim 3,300m
5/11/2008 - Run 2:30:12, 18.04 miles

Total Distance:
Swim: 7,600 meters (5.07 miles)
Run: 32.98 miles
Bike: 160.58 miles

Pushing Your Limits

Pushing Your limits. That is easy to say. Our bodies can do wonderful things and we can go beyond extreme limits. When do we quit and when do we keep going? Is it mental or physical? Many questions we might ask ourselves when we push our bodies to do nearly impossible things.

Every person is different and some people may not have the drive. Extreme sports. Are we crazy? Some may thing so, but each time we run, bike, swim, hike, climb, row, or sail, it can be an awesome journey. Each struggle we might have may tweak this journey, but should never stop us.

I have brought up a few topics that we all should be thinking about. I wonder how extreme should I be and at what measures do I keep pushing my limits. How hard core are you? Do we do sports for its adrenaline rush?

Wonderful Weather
What types of weather would you be willing to train in?
-Cold
-Rain
-Snow
-Ice
-Hail
-Extreme Winds
-Extreme Heat

Ultra Endurance Events
Would we really push our limits and spend more than 8 hours or more doing one activity?

-Ironman
-Ironman (x2 or x3)
-Ultrarunning
-24 hours of triathlon
-24 hours of cycling
-24 hours of running
-Birthday Triathlons (bfitbday.com)
-Cross Country trips

Extreme Sports/Activities
How much skill or risk does it take to become an adrenaline junkie?
-Rugby
-Wheelchair Rugby
-Rock Climbing
-Mount Everest
-Amazon River Swim
-Skydiving
-Storm Chasing
I am here to offer a few suggestions.
1) Create a Plan
A detailed plan will make things much easier. Fine details can give you guidance and point you in the right direction towards success.
2) Don't get injured
Getting injured can make or break you. A great goal is to start at the finish line injury free. Many methods can be enacted in order for you to prevent injury. Proper stretching, knowing your limits, core strengthening, weights, and proper equipment can help.
3) Never Give Up
During a marathon you keep running. During a triathlon you don't stop swimming. During a cycling trip you don't fall asleep. Keep going no matter what you are doing. Keep in mind that some endurance events and certain elements can stop you from a race. Stress fractures, broken bones, extreme fatigue are just a few reasons why people stop for a race. I don't blame them.
4) Keep Going
Know you limits and be willing to stop ONLY in extreme measures. Keep going even if you are slowing down. Continue walking if you must during an Ironman, but don't sit down and take a nap.

5) Too much
Sometimes too much of one thing can tear you apart. You may get bored, injured, or sick of it all. Don't go all out all at once. Don't run a marathon without training. Be smart about doing extreme things.

Week Totals - Ironman Week 13

4/28/2008 - Bike 1:30:00, 28.45 miles; Run 44:44, 5.52 miles
4/29/2008 - Swim 4,500m; Bike 3:00:26, 45.41 miles
4/30/2008 - Run 1:38:43, 13.11 miles
5/1/2008 - Off Day!
5/2/2008 - Swim 4,000m; Run 1:00:04, 6.80 miles
5/3/2008 - Swim 1,200m
5/4/2008 - Bike 5:52:37, 104.40 miles; Run (x4) total 7.95 miles

Total Distance:
Swim: 9,700 meters (6.47 miles)
Run: 33.38 miles
Bike: 178.26 miles

My D.C. Journey

I made it back to Denver. Washington D.C. was such a great trip. I have tons of new ideas for work and I am extremely energized. While I was in DC I adventured out and tooks lots of pictures. I will be posting more soon, so come back!!

I rented a bike and visited Mount Vernon. What an experience to remember.

Training doesn't stop when you are away from home, especially when you are training for an Ironman! The humidity was great in DC and it felt like I could run forever.

My 2008 Totals (Swim, Bike, Run)

January
Swim: 11,100 meters (7.40 miles)
Bike: 116.27 miles
Run: 43.84 miles

February
Swim: 29,000 meters (19.33 miles)
Bike: 252.96 miles
Run: 97.44 miles

March
Swim: 34,150 meters (22.77 miles)
Bike: 495.58 miles
Run: 108.31 miles

April
Swim: 46,050 meters (14.88 miles)
Bike: 461.50 miles
Run: 130.57 miles

May
Swim: 37,100 meters (24.73 miles)
Bike: 674.40 miles
Run: 114.08 miles

June (As of 6/17/08)
Swim: 25,100 meters (16.73 miles)
Bike: 304.72 miles
Run: 67.57 miles

July
Swim: 6,950 meters (4.63 miles)
Bike: 253.53 miles
Run: 44.69 miles

August
Swim: 4,200 meters (2.8 miles)
Bike: 249.76 miles
Run: 29.65 miles

September
Swim: 2,000 meters (1.33 miles)
Bike: 97.27 miles
Run: 36.13 miles

October
Swim: 9,200 meters (5.33 miles)
Bike: 57.85 miles
Run: 94.36 miles

November
Swim: 8,100 meters (5.40 miles)
Bike: 18.0 miles
Run: 128.07 miles

December
Swim: 12,350 meters (8.23 miles)
Bike: 27.52 miles
Run: 107.9 miles

Total (As of 12/31/08)
Swim: 225,300 meters (150.2 miles)
Bike: 3,009.36 miles
Run: 1,002.61 miles