Saturday, August 23, 2008


These photos are long overdue. Enjoy.

Grand kids/CousinsEric, Patty (from Omaha), Nicole

Shane and Eric at top of Mt. Evans Eric at top of Mt. Evans
Mt. Evans
Nicole at Summer Splash 5K
The Greene's Summer Splash 5K

Eric and Brett Summer Splash 5K

Me receiving 1st Place trophy

Tuesday, August 19, 2008

Daily Cup of Brew

I drink coffee. I also drink energy drinks, kool-aid and soda. Ever wonder why I am always go.go.go? Since I started my Ironman training, I would mostly drink coffee. I didn't drink too much soda. I had an energy drink every now and then.

Now that I am not in serious training mode...I have had a few more sodas and energy drinks. Everything else has stayed the same. Nicole and I don't buy too many 12 packs of soda because I will drink 1-2 per the mountain dew!! I am starting to dislike highly carbonated beverages. Too much carbonation and it makes my stomach bloated.

I have a french press coffee maker at work and I really enjoy it. My co-worker, Ann, loves the coffee too.

Does this extra caffeine give me an extra lift. Sometimes. I have read a study that says caffeine 30min before a workout can make a difference. Your body doesn't hurt or ache as much during workouts. I put this to the test. I believe it.

Friday, August 15, 2008

5430 Long Course Race Report

Pre-race routine
I set my alarm for 3:45am, 4:00am, and 4:15am. I wanted to make sure I got up. I got up by the first alarm. My pre-race meal was my standard 1/2 cup of oatmeal. It seems to tide me over quite well. This race was a solo event for me. I didn't have my family come this time, so I drove alone. I went to 7-11 as I left and bought some gatorade and coffee. It took a long time for the coffee to cool down.

Event warmup:
Setting up my transition area was pretty easy. I had to go back to my car a few times to drop off my extra stuff. My restroom breaks were very minimal today, just like last year. What a relief!! I was able to get in the water for a quick warm-up. As I was in line for the bathroom, I noticed I still had my glasses on. What was I to do? The transition area was closed. I went to the volunteer area and asked if they would watch my glasses. YEAH!!!

I had such a great swim last year, this year was hard to compete. I think I started off too fast?? My tinted goggles work great, especially going right into the sun. It was really cool to see the hot air balloons. My sighting seemed to be pretty good and I was on the same pace as last year. After rounding the half-way point, I noticed I started slowing down. It took forever to get to the last buoy. I noticed my time on my watch and just felt trapped. I felt OK during the swim. I had a cramp for just a brief moment. I picked up the pace a little at the end.

Duane was cheering me on after the swim. What a neat surprise!! Thanks Duance for the support.
47:55 (2008)
39:25 (2007)

Good transition. I thought it was pretty slow, but no problem!!. The baby pool just before transition saved tons of time so I can wipe my feet off.
1:58 (2008)
1:51 (2007)


I really like this course. The first part seems to be all uphill, but the downhills may it worth while. I didn't get a chance to ride the course this year, but it was nearly the same as last year. I tried to pace myself again this year with an average cadence of 90-100. My max speed was 43.7mph. Last year's max speed was 45.1mph. I wasn't playing leap from with too many people, but there were some awesome cyclists who passed me. I think I talk to much to the other racers as I pass them. I need to focus more and keep relaxed. I didn't seem to have any problem with loosing water bottles this year. I didn't go off the road and cut anyone off. YEAH!

There is one turn-around part that is very scary. I unclipped and took it slow. No crashing today. I think I saw my friend Laura while riding?

2:40:32 - 20.9mph (2008)
2:38:23 - 21.2mph (2007)

Here is the the time that my bike computer said:
Time: 2:41:36
Odo: 2612.8 miles
Max: 43.7 mph
Avg: 21.0 mph
Distance: 56.48 miles

Very quick. I forgot to take my Garmin watch with me. I brought a hanky with me to wipe of my sunglasses. This was a good idea.
1:14 (2008)
1:28 (2007)

I started off with a pace slower than last year. My hamstrings weren't burning badly this year. I brought my water pack with me this year. The pack really helps me stay hydrated and I drink every mile. I tried staying away from the ice water. I did have a little, but I tried to control myself. It was so cold!! I used the sponges just a little this year. Last year I carried a sponge with me almost the entire race. My pace was great for the first 5 miles. I started to slow down. Mile 7-8 I started picking it up again.

Graham from Parker Triathlon Club was riding his bike helping some club members. I am not part of the club, but he was helping me too. "Relax your shoulders", and I would do just that.

I did more training on the gravel, so it wasn't such a big shock.

I told myself last year that I would do more brick workouts. Did I do more? Not really. I am a much faster runner, but I always slow down quite significantly. The finish was pretty cool and my legs weren't as bad this year.
2:00:24 - 9:10/mile (2008)
2:00:14 - 9:12/mile (2007)

Total time:
5:32:01 (2008)
5:21:24 (2007)

Cool down
I tried stretching as much as possible. I got another message this year. I also took an "Ice Bath" when I got home. The Ice Bath wasn't the greatest, but I think it helped with my recovery. I didn't take a nap this year. It took me several days to catch back up on my rest.

I was pretty happy overall with my results. I was most disappointed in my swim, but I slacked too much during the month of July on swimming. I am not certain if I will do the race next year, but it sure does sound tempting.

Monday, August 11, 2008

Boulder 5430 Long Course

Triathlons come and go by so fast!! One minute I am training for Ironman CDA. The next minute I am on a 3 week rest break. And now I have finished another half-ironman race. Where does the time go?

My race report will be written soon...

I took an ice bath yesterday. Nicole had the pleasure of dumping 2 bags of ice into the bath tub and seeing me scream. I had the bath several hours after the race. I am not sure how much of a difference it made...but I feel pretty good today. Stiff...but that's is normal after a big race.

My total time for this year's Boulder Long Course was 5:32:01. This was not a PR. This was 10:36 slower than last year. I blame most of it on the swim, 8:30 slower this year. ahhh man. What happened? Too much time off and not enough swimming after Ironman? That's my best guess. I felt good during the swim, except for a small cramp. I think I just pooped out?

Wednesday, August 6, 2008

FootGlide Product Review

FootGlide is a blister fighting formula designed just for your feet. It is so easy to apply. You rub this stuff all over your toes, heels, and any other parts that you might form blisters. FootGlide is a new product that has received great reviews. I was offered through to review this product.

I started using FootGlide a few weeks ago. I don't have too many problems with blisters on my feet. I wear my shoes out. I run them to the ground and put on about 400-500+ miles per pair. After I have a pair of shoes for a long time I start getting blisters. It seems the evil blisters form on my long runs. I don't have any problems on my short runs.

The first time I used FootGlide, I was impressed. This formula made my feet look shiny and clean. No big blisters. The second time I used FootGlide I went on a long trail run. The run was about 10 miles and I pushed the pace. It was about 96 degrees outside and I could tell my feet were hot. When I finished my run, I took off my shoes right away. My feet had a few big blisters. YUCK...Same spots every time.

It seems I would have one great experience with FootGlide and one bad experience. This seems to be ongoing and it is hard to decide whether to continue using it. Here are a few conclusions and observations I have made.

1) FootGlide worked best for short runs
2) FootGlide works great on bike rides
3) My blisters may have nothing to do with the FootGlide...I might just need either new inserts or new shoes.
4) Socks. Some socks work better.
5) I used BodyGlide "just in case" so I don't have any wetsuit chaffing issues. I might use FootGlide just for this reason.
6) FootGlide doesn't smell and leaves no filmy residue.
7) Easy to Apply!

Blisters are no fun and I have been told that you can easily prevent them. I am now on a mission to get rid of them forever. My next step is to buy a brand new pair of shoes and test the FootGlide out.

Tuesday, August 5, 2008

Race, Race, Ride

90 min bike ride - Done
5K RMRR Trophy Series Race/BBQ - 19:46
Goal - 18:39 (2007 time was 18:46)
I didn't quite reach my goal. It was at least 95+ degrees outside and I couldn't run any faster. There was one aid station at mile 1.5. At miles 2 and 3 I was very thirsty and my mouth was so dry. My overall pace was 6:22/mile.

My split mile times looked pretty good, but 6:00 min miles are hard. I need more speed workouts.

5 1/2K Summer Splash Race (Open to all city of Aurora employees)
Goal - To Win!!! - 22:45 and I won!
Open water swimming
Goal - 30 min

My pace today was just a little slower than yesterday. I was happy with my performance. I wanted to push it hard, but with control. My wife, Nicole and Pazu (dog), both did the 5 1/2K. I am so proud of them!! Go Nicole and Team All Stars!

Climb Mt. Evans (On my bike) - 28 miles all uphill (averaged 8.8mph), 28 miles all downhill (averaged 28mph)
Goal - not to trash my legs - My legs felt great. I didn't have any issues. The day after was good too.
- no crashing!!!! That means slow? No extreme sharp turns, be smart...etc.

Well...I almost crashed. HEHEHE. I was almost at a complete standstill and I was trying to lock in my shoes going uphill. I caught myself, but I almost fell. I took some of the turns pretty slow. I was be conservative. I went with my cousin's boyfriend, Shane. He was awesome!!! He took some of those turns so well he was gone in an instant.

Pictures are coming soon!!

Friday, August 1, 2008

Big Weekend Ahead

Lots of stuff going on this weekend!! I am not sure if I should be doing this much a week before my next half-ironman race. Oh well. Too late now. I am a tough cookie...I will make it. Here is what is in store for the weekend:

90 min bike ride - Done
5K RMRR Trophy Series Race/BBQ
Goal - 18:39 (2007 time was 18:46)

5 1/2K Summer Spash Race (Open to all city of Aurora employees)
Goal - To Win!!!
Open water swimming
Goal - 30 min

Climb Mt. Evans (On my bike) - 28 miles all uphill, 28 miles all downhill
Goal - not to trash my legs
- no crashing!!!! That means slow? No extreme sharp turns, be smart...etc.
- hill workouts