Long Group Ride

I am planning a long group ride tomorrow in New Mexico. I went to the local bike shop, and got hooked up with some stuff. I got a new rear tire, CO2 cartridges, extra tire tube, and a gel. I decided to buy some extra stuff because I plan on going out for a long ride and want to be well prepared.

The group ride consists of Mark from Outdoor Adventures Bikes and Sports Shop and a few of his friends. I am not sure how many, but I am expecting at least 3. Mark said that the average speed will be around 15-16mph. I am hoping for 16mph.

...

The long group ride was pretty cool. I was satisfied with my workout. I almost missed the group because they started right about 10am. Church ended at 9:50 am and we left right away.

The first part of the group ride was slow. We were going around 13mph. I was starting to get worried because I was ready to go faster. We picked up the pace and started the group ride filed in a straight line on the highway. We ranged from 20-24mph and each took the lead for about 20 seconds and rotated.

The drafting part was pretty cool, but I know that in Triathlon there is no drafting. We reached halfway point at Oliver Lee Memorial. I was here the other day. How about that. We took a different way home and was pretty sad about it. There was a section where there were tons of rocks/gravel. This part of the road was not paved. Never again...at least I hope.

We made it back in great timing. My battery on my computer for the bike died. It was hard to predict the exact numbers, but we rode about 45 miles and averaged 16.2mph. Pretty cool. I got a new battery and I am good to go.

Another Flat Tire

Darn tires. I got another flat tire. I changed my back tire before I left for a long bike ride today. I changed the same tire out again about 11 miles into my journey. I am not sure if I will be going to ride until after the new year. My front tire has over 2,500 miles. That's pretty good for a tire!!!! My bike has about half the miles, but I use the trainer too.

My back tire looks pretty bald so I know its time to replace it. The average temperature in New Mexico is around 50 degrees. That is pretty warm compared to Denver. Denver got hit with about a foot of snow. YIKES!! I have 1 tube and 1/2 CO2 cartridge left, so if I get another flat...um...I might be calling Nicole.

Merry Christmas

Merry Christmas!!

What an awesome day! Dear Jesus was born and its now time to party. Nicole and I traveled to New Mexico a few days ago and we are visting her parents. Denver is snowing like crazy and I am working out like crazy. I ran 13 miles on Sunday, I rode my bike 42 miles on Monday and ran 4.35 miles today.

A 4.35 mile run on Christmas day. Fantastic!!

Mile 1: 6:29, Mile 2: 7:36, Mile 3: 6:36, Mile 4: 6:40, Mile .35: 2:10

Total time: 29:32
Average Pace: 6:47/mile
574 Calories Burned

The run was great. I used my new MP3 player and listened to Willie Nelson (reggae style) and peter tosh. Mile 2 was a little rough because I ran up a huge hill. The wind helped push me some, but it was still difficult.

Turkey and Ham dinner is coming up soon...

Week Totals

12/19/2007 - Swim - 2,700 meters (15x100 1:53.71, 2:01.09, ..., 1:59.58, 2:05.35, 2:00.22, 2:02.58, 2:01.26, 2:00.50, 1:57.61, 2:02.42, 2:00.13, 2:00.61, 2:00.04, 1:57.28) - Run - 31:07 - 4.14 miles, pace: 7:31/mile, 498 calories
12/20/2007 - Bike - 1:00:00, Odo: 1580.3 miles, Max: 19.6 mph, Avg: 15.3 mph, Distance: 15.29 miles
Walk the Dog - 23:44, 1.5 miles, Pace: 15:48/mile, 170 calories
12/21/2007 - Off
12/22/2007 - Off
12/23/2007 - Run - 1:39:55, 13.0 miles, Pace: 7:41/mile, 1651 calories
12/24/2007 - Bike - Time: 2:33:57, Odo: 1622.3 miles, Max: 30.7 mph, Avg: 16.4 mph, Distance: 42.03 miles
12/25/2007 - Run - 29:32, 4.35 miles, Pace: 6:47/mile, 574 calories

New Milestone

Today was a very eventful day. I got up early to go swimming and I have reach an important mark this year. I swam for 200,000+ meters in 2007!!!!! That equals 125 miles.

I have reached such a great high, but I'm done swimming for the year. I might get in one more workout tomorrow morning, but it looks doubtful. I am going to Alamagordo, NM for Christmas and the New Years and I won't have access to a pool. I could find one if I desire, but I think I will take a week off. I will bring up my bike and get some good outside riding. The average temperature in NM is around 50 degress. Not bad compared to Colorado.

I also have 185 days left of training till Couer d'Alene Ironman. My official 20 week training program starts on Feb 3rd.

Week Totals

12/12/2007 - Run (Race Specific) - 45 min, Distance: 5.85 miles, 646 calories - Swim - 2,000 meters
12/13/2007 - Bike - Time: 1:00:00, Odo: 1553.1 miles, Max: 17.2 mph, Avg: 12.7 mph, Distance: 12.71 miles
12/14/2007 - Swim - 2,000 meters
12/15/2007 - Off - Shopping for 8 hours
12/16/2007 - Off - Christmas parties!!
12/17/2007 - Run (Outside) - 51:02, 6.46 miles, Pace: 7:54/mile, 790 Calories - Swim - 2,500 meters straight swim 1:05:05 (5:11.13, 5:59.41, 4:58.78, 5:18.05, 5:13.48, 5:22.32, 5:28.60, 5:26.51, 4:58.37, 4:55.06, 4:46.73, 2:15.53)
12/18/2007 - Bike (Race Specific) - Time: 50:00, Odo: 1565.6 miles, Max: 22.9 mph, Avg: 14.2 mph, Distance: 11.84 Miles

Week Totals

12/5/2007 - Runners Roost Group Run - Ran with H2 - New Garman Forerunner 201 watch - Time: 38:05, Distance: 4.16 miles, Pace: 9:10/mile, 534 Calories
12/6/2007 - Swim - 1,500 meters
12/7/2007 - Off
12/8/2007 - Chilly Cheeks #1 - Bike - 10.75 miles, Run - 4 miles
12/9/2007 - Off
12/10/2007 - Run - 20 min, 2.42 miles, 290 calories - Swim - 2,200 meters
12/11/2007 - Bike - Time: 1:00:00, Odo: 1540.4 miles, Max: 24.8 mph, Avg: 13.8 mph, Distance: 11.54 miles

Chilly Cheeks

Today was the start of the Chilly Cheeks Duathlon Series. I did the series last year thanks to my friend Art. I met when I was taking the Triathlon class at Englewood Rec Center. You get a discount if you sign up for all 3 races, plus you get something extra. I earned a few points in the rankings, so I wanted to come back for more.

The mountains are getting pounded with snow. Denver is supposed to get a little. It starting last night and when I woke up, I knew the forcasting wasn't very accurate. There was less than an inch, but a good sheet of ice was on the ground. I tested out both my bikes this morning. I was tempted to use my road bike, depsite the snow.

I packed up all my things and left for Cherry Creek State Park. I was extremely late last year and did not want to repeat the same mistake. I got there with plenty of time. I checked in and found out that the rules changed. You would only get points based on your rank on the run. This suits me better because I am a stronger runner and it was first. The course is a 4 mile run and a 10 mile bike ride. Before the race started, I spoke with Luke, Craig, and Art. I am starting to know all kinds of people! That's pretty cool.

I gave myself a good position for the run. I was in the front row. Maybe I was in some photos?? The race started and I took off. I started in about 12th place. By the first mile I was in 8th. I caught one guy around mile 2 and the rest of the run was set. I came really close to catching the guy in front of me. He was wear a USA racing jacket. I really wanted to catch him, but I didn't want to use every piece of energy to catch him. I still have to bike, I kept telling myself.

The transition was stinky. I had a hard time getting my helmet on because my hands were frozen. I had a nice guy on the side help me get it on. I was off...on my mountain bike. Yes I chose to ride my hefty duty bike. Mile 1 and 2 flew by. There were a couple of guys who passed me. Some with mountain bikes and some with road bikes. After more miles passed, so did other riders. I don't think I pumped up enough air in my tires, plus I haven't rode this bike since January 2007 in the Chilly Cheeks race #2.

There was a sharp turn and a rider behind me. I wanted to cut all the way to the left, but he was pretty close. I turned right, lost control and crashed. Damn. I got right back up and noticed my chain was off. I put it back on and off again I went.

Almost there...Almost there. I had one rider behind me. I didn't want him to pass me. I pedaled harder and harder. I had no juice left. He flew by me with just a few hunderd feet to go. He passed me with his road bike. Do I regret not using my road bike? A little, I may have crashed more? I hate crashing! My left arm hurts a little, but I should be fine. I think I may have just bruised it.

I finished and put my bike back on the rack. I came back to greet Art, Craig and Luke at the finish. We went and got some hot chocolate and it didn't help much. I was very cold. Did I mention that the temp was 22 degrees. I was shivering so much...and still shivering as I type.

Here are my results:

Run: 25:37 (Mile 1: 5:54, Mile 2: 6:26, Mile 3: 6:34, Mile 4: 6:41) Avg: 6:24/mile Calories: 527
Bike: 43:09 ( 1) 18.5mph, 2) 17.2mph, 3) 15.4mph, 4) 11.8mph, 5) 16.2mph, 6) 16.1mph, 7) 14.6mph, 8) 18.8mph, 9) 17.3mph, 10) 15.5mph, .75) 8.9mph includes rest...) Avg. 15.0mph

Total Time: 1:09:54

Finding Time

Time flies by so fast. I really wish there was more time during the day, especially after work. I have so many projects and so many things I want to do, but when will I have time to ever do them. Here is a list of things I would do if I had more time:

1) Spend time with my wife, Nicole
2) More time training! Swim, Bike, Run...so much fun
3) Community Service projects
4) Read or listen to books on tape
5) Catch up on my blog postings
6) More time with friends and family
7) Cleaning...inside the home, yard, cars, garage
8) Catching up on daily tasks (Balance checkbook, laundry, cooking, etc)
9) Work on all my extra side project jobs. Adams State stuff, Church website
10) Do some new things, meet new people, go to new places

I feel that I do a pretty good job with time management, but I can always use help. I so many dreams and ambitions that I want to accomplish. I will, but some may take much longer. Can we add more hours per day and remove one workday? The weekends seems to busier.

Only if I had more time...

Week Totals

11/28/07 - Swim 2,800m
1,000m TT: 24:42.90 (4:09.43, 4:31.80, 4:27.23, 4:23.46, 4:10.98)
3x200: 4:11.03, 3:49.0, 3:12.09 - all using fins

Run 44:41, 6.1 miles

11/29/07 - Bike - Time: 59:59, Odo: 1506.3 miles, Max: 16.8 mph, Avg: 13.9 mph, Distance: 13.91 miles
11/30/07 - Swim 2,000m
1,200: (4:46.02, 4:58.35, 5:08.98, 5:00.87, 5:01.69, 4:45.89)
12/1/07 - Bike - Time: 1:01:07, Odo: 1521.3 miles, Max: 18.4 mph, Avg: 13.9 mph, Distance: 14.20 miles

12/2/07 - RMRR Trophy Series Race - Time: 28:26, Distance: 4.4 miles, Pace 6:28/mile
(Mile 1: 6:04, Mile 2: 6:18, Mile 3: 6:33, Mile 4: 6:28, Mile .4: 4:00)
12/3/07 - Swim - 2,900 meters (50m PR: 18.34)
Run - 20 minutes, 2.5 miles, 301.8 calories

12/4/07 - Bike - Time: 30:00, Odo: 1528.6 miles, Max: 27.7 mph, Avg: 14.5 mph, Distance: 7.27 miles

Ironman Party 2007

Was it a dream?

Not really...because I was there! Chris McCormack, the 2007 Ironman Champion was there to watching this years ironman on TV. I hope everyone got a chance to watch it too. It was a really neat race and NBC did a great job with the broadcast.

Brett, my co-worker, and I both carpooled to Westminster, CO to Bicycle Village. I have talked numerous times about this store because I bought my bike and ride with Bicycle Village group. We got there about 2pm and got an awesome seat!

I knew more people than I thought. Bold in Boulder (Greg), Chris Voeller, Gordon Haller (1st Ironman Champion), a few from Bicylce Village Aurora. Prizes were giving away and I won 5 free spin classes at Bicyle Village. We got a t-shirt and some cliff bars.

Chris McCormack spoke twice and answered many questions. Chris is an awesome guy and I listened to his interview from fellow blogger, Simply Stu. Chris loves the sport of triathlon and you can really tell. He had an autograph signing at the end and my picture shows it all. I feel blessed to be able to go to such a great event!

Great workout week...and it's Friday!

I had a great set of workouts this week. I has some intense swimming workouts, short runs and short bike sessions. I am enjoying some extra rest during the late fall/winter. I feel like winter is already come and I've been stuck indoors since daylight savings.

My left arm is nagging me just a little while I swim. The harder I "pull" during the swim...it seems to be a little more noticable. I know that I need to reduce my stroke count! Maybe a goal for 2008? I don't swim this weekend, so I am hoping that with a little rest, it will go away.

I ran about six miles the other day and it was about 20 degrees outside. I averaged 8:00/mile and I felt pretty good. I took a new route and wanted to see how far I can go. Of course, this route is along a big road so I have to stop and the lights. (not too many)

I've had so much to talk about the last few weeks, but I just am running out of time during the day. I am thinking about going back to my old routine of posting everyday. It seems that I can express my thoughts, concerns, issues, talk about my Amazing Stories, and more.

Happy Friday!!

Oh, I am going to meet Chris McCormick, Ironman 2007 Champion tomorrow at Bicycle Village. My co-worker, Brett, and I are driving to Westminster where Bicylce Village is having an Ironman showing. More details will follow.

Week Totals

11/21/2007 - Swim 1,200 meters straight (26:20)
200m splits(4:09.33, 4:28.69, 4:22.10, 4:39.93, 4:29.70, 4:10.88)
11/22/2007 - Off (Thanksgiving)
11/23/2007 - Swim 2,000 meters (great 200m time: 3:53.04)
11/24/2007 - Run 36:51, 4 miles
11/25/2007 - Off
11/26/2007 - Swim 1,500 meters, Run 30 minutes, 3.5 miles, 400 calories
11/27/2007 - Bike - Time: 35:00, Odo: 1492.4 miles, Max: 22.2 mph, Avg: 14.6 mph, Distance: 9.07 miles

Food Poisoning

Just like you heard it. I ate a McDonald's Sausage Egg McMuffin for breakfast on Saturday morning. I picked up my friends Joe and Angela from the Airport and they wanted to buy me breakfast. McDonald's happened to be right there so we decided to go through the drive through. The Sausage Egg McMuffin tasted great. It was the only thing I had that morning and I started to feel sick shortly after. I took a nap around noon because I wasn't feeling great. When I woke up, I figured I would go running for 40 minutes.

This was a very hard run!! I was running 9-10 minute miles and was just feeling worse and worse. I stopped halfway point...bent to the ground...and...(yeah, not so pretty)

The run back was just about as bad. I wasn't feeling the greatest, but I think I have been worse?
I came home...that's all she wrote. I now was loosing to the battle of food poisoning. The run may have helped speed things up?? To say the least I was in the bathroom many times making extremely loud noises. Nicole was starting to get worried. She went to the store and got me some Sprite. Things might have got worse?

After finally feeling a little better that evening, my legs were cramping!! I have felt this pain before and its worse then a leg cramp after a race. Nicole helped by messaging my legs before bed. I woke up a few hours later because my legs hurt so much. I finally went back to sleep. I woke up the next morning and was feeling better. I had some Gatorade the night before which may have made a big difference. I had a pretty good day, but I decided to skip my 50 minute bike workout. I have nearly decided to take off on Sundays. Between football, spending time with Nicole, church, and more...I don't see to get my workouts done anyways.

Happy Thanksgiving!

Gobble, Gobble. I hope you have a wondering Thanksgiving day! I have no workouts planned and I anticipate eating as much turkey as I can!! This is different from last year where I tried to control myself. I figured I would try to eat around 5,000-7,000 calories today.

Don't worry. I have many hard workouts to come! I will burn off most of the weight I gain...if any...within a week.

Nicole and I are going to my Uncle's for Thanksgiving. I plan on watching some football and having a few beers.

Week Totals

11/14/2007 - Bike - Time: 55:00, Odo: 1464.5 miles, Max: 17.7 mph, Avg: 11.7 mph, Distance: 10.72 miles
11/15/2007 - Swim 1,400m (100's 2:01.72, 2:03.97, 2:06.18, 2:06.72, 1:58.87, 1:44.77) The last one was pretty much all out.


Run - Time: 30:00, 3.55 miles
11/16/2007 - Bike - Time: 45:00, Odo: 1476.0 miles, Max: 18.3 mph, Avg: 15.3 mph, Distance: 11.48 miles
11/17/2007 - Run - Time: 59:53, Distance 7.5 miles, Calories burned: 850, Pace 7:59/mile
11/18/2007 - Off
11/19/2007 - Swim 1,850 meters, Run 20 minutes, 2.5 miles, 284.4 calories
11/20/2007 - Bike - Time: 30:00, Odo: 1483.4 miles, Max: 20.0 mph, Avg: 14.7 mph, Distance: 7.38 miles

Week Totals

11/7/2007 - Bike - 60 min
11/8/2007 - Swim 2,000m - (2k straight swim)
11/9/2007 - Off
11/10/2007 - Cleaned all day
11/11/2007 - Off
11/12/2007 - Off
11/13/2007 - Swim 1,200m, Run 4.77 miles (546.1 Calories)

Lazy Weekend

What a weekend...I took Friday off of workouts because my day was full of lifting. Saturday I cleaned house all day for a party that evening. Sunday I took my Grandmother to church and spent some time with my wife. Monday...still nothing.

Boy I am having a very lazy weekend. Nicole went to work today and I am sitting at home. It is really amazing that I just sit here. Its like I just don't care about working out...

...I need to change that today...I will do something...

Happy Veterans Day!!

My best friend, Joe is going to Iraq in 2008. Nicole and I threw him a going away party on Saturday. What a perfect weekend!! I am sad that he is leaving. Keep him in your prayers.

Week Totals

10/31/2007 - Off
11/1/2007 - Run - Time: 30 minutes, Distance: 3.5 miles
11/2/2007 - Swim - 1,800 meters (2:01.62, 2:02.59, 2:03.98, 2:01.28, 2:01.28, 2:00.40, 1:59.28, 1:58.71, 1:57.09)
11/3/2007 - Bike - Time: 3:25:33, Odo: 1453.8 miles, Max: 34.6 mph, Avg: 16.3 mph, Distance: 55.90 miles
11/4/2007 - RMRR Trophy Series 9 Mile Run - Time: 1:01.43, Distance: 9 miles, Pace: 6:51/mile
11/5/2007 - Rake Leaves
11/6/2007 - Swim - 1,600 meters, Bike 30min 7.15 miles

RMRR Trophy Series

Today was a great day for running. It started to warm up pretty early and reached in the 70's. The Rocky Mountain Road Runners had another Trophy Series race today. It was the 9 mile race held at Westminster's Big Dry Creek Trail. I have been to this trail many times now with the club.

This Trophy Series race is important to me because I want to place well in the group. I want to be at least in the top 10 overall and top 5 for the male division. I am very close and I have the top 5 men spot. I just have to hang on.

I did well overall. My predicted time was 59:45. I missed it by 2 minutes. I was pretty happy that I did well. I started off way too fast!!! My first mile was 5:49. I think I had the best mile time! I really need to working on pacing. I slowed it down after the first mile. The last 3 miles were pretty tough for me. I had no gas left and I was really waiting for the end. The last couple of miles were at 7:30 min miles.

Time: 1:01.43
Distance: 9 miles
Pace: 6:51/mile

Happy Halloween

Today is really such a neat day. Many like to dress up as ghouls and goblins. I love Halloween and always dress up. This year is a pretty neat costume. I am dressed as George Washington. I am calling myself "Young George".

Working at the library is pretty cool because many staff members dress up. Some of the patrons dress up too. It makes it a pretty fun day and my costumes always impress.

Nicole dressed up as a Geisha and Pazu was a wizard.

Week Totals

10/24/2007 - Swim: 2,200 meters
10/25/2007 - Bike - Time: 1:00:00, Odo: 1345.8 miles, Max: 20.8 mph, Avg: 18.5 mph, Distance: 18.48 miles
10/26/2007 - Swim - 300 warmup - Main 5x50 (sprint 1st 25) w/ 20 sec rest
53.12, 52.91, 52.42, 55.24, 54.04
4 x (2x50 Z3 w/ 15 sec rest, 1x100 Z3 w/ 60 sec rest, sprint a 50 at Z5 w/15 sec rest)
1) 52.61, 57.74, 2:02.83, 47.34
2) 1:01.52, 59.11, 1:56.45, 44.54
3) 56.52, ..., 1:57.93, 45.06
4) 56.77, 53.74, 1:56.78, 44.90
Cool Down: 200m
Total: 1,750 meters

Run - 60 minutes - Strength workout w/ hills (treadmill)
Calories burned: 915 - Pace: 8:41/mile
Distance: 6.88 miles w/ .22 cool-down

10/27/2007 - Bike - Time: 2:34:09, Odo: 1387.5 miles, Max: 28.6 mph, Avg: 16.2 mph, Distance: 41.62 miles
10/28/2007 - Off
10/29/2007 - Swim - 1,200 meters
Bike - Time: 45:03, Odo: 1397.8 miles, Max: 32.1 mph, Avg: 13.8 mph, Distance: 10.36 miles
Run - 20 min, 2.5 miles
10/30/2007 - Swim - 1,250 meters

Changing my Posts...

I will be changing up my posts from now on. I have always posted my entire workouts each and every day. This can be very time consuming and I have been slacking about getting them up right away. I have decided that I will post my workouts briefly each week. I want to keep posting them partially because I want to keep my totals.

I might get more people to post comments and view my blog if there is more than just workouts...With this I will try to post more stuff with pictures.

Today is my wife, Nicole's Birthday. I am so happy that she is in my life. There is only one issue today.

The Rockies Play in the first world series ever!!! What to do? I want to watch the entire game...but I know that my wife has been looking forward to going out tonight. Yikes.

Go ROCKIES!!!!!!!!!!!!!!!!!!!!

Run
Time: 43:01
Distance: 4 Miles

I was running for time today. I went out running during lunch with my co-worker, Brett. We ran 9-10 min miles. It was a difference, but still a good workout.

Swim
Warm up: 200m, 6x50 w/ 15 sec rest (swim golf)
Main: 15 x 100 w/ 20 sec rest
1-5 focus on catch: 1:56.86, 2:00.31, 2:01.39, 1:59.80, 1:59.76
Avg 100m: 1:59.62
6-10 focus on pull: 1:58.73, 2:00.41, 2:06.01, 2:00.30, 1:58.46
Avg 100m: 2:00.78
11-15 focus on finish: 2:06.14, 1:59.34, 2:01.32, 2:06.32, 1:55.37
Avg 100m: 2:01.70
Cool Down: 100m
Total: 2,100 meters

Swim
Warm up: 400m swim, 6x50 w/ 15 sec rest
Main: 10x100 (2:02.22, 2:01.57, 2:03.57, 2:06.61, 2:05.00, 2:08.32, 2:05.01, 2:03.07, 2:08.97, 2:01.00)
Avg 100m: 2:04.53
Cool Down: 300m easy
Total: 2,000 meters

Bike
Warm up: 10 min
Main: 8 min at 100RPM, 4 min at 110RPM, 2 min at 120RPM or higest sustainable RPM
Cool Down: 10 min
Distance: 7.75 miles

Denver Half-Marathon Race Report

Where to begin. The forecast wasn't looking to great for several days before the race. It was predicted to be in the 40s or 50s with a good chance of rain. The forecast was predicted correctly today.

I woke up just a little after 5am. I was up and ready to run. I ate by usual bowl of oatmeal with too much sugar. I got dressed and off to the race. Nicole came with me too.

I was going to park at the Tivoli (Metro State College) center, but all the booths were blocked off. I decided to find a closer parking spot. Nicole and I drove to 16th Street and Glenarm. We were close to the start. This really made my day. We were parked and sitting in our car for at least 1/2 hour. If it wasn't raining and cold we would have gotten out much sooner. We left our car about 7:15am. The race started at 8am.

The lines to the restroom wasn't bad, so I jumped in line. The line was huge when I got out. That was pretty odd.

Stretching was hard because the ground was soaked. I did some dynamic stretches and did the best I could. I am glad we had an umbrella with us. It kept Nicole and I dry for a while. I left to the starting line too late. There were so many people and I didn't want to get setup with the wrong "pace group", so I decided to hop the fence line many others did. I am glad that it was very sturdy!!

I lined up in the 3:30 marathon pace group. I knew that I was likely to pass most of them, but I didn't want to start too fast. I am known for doing that. The race started and off I went. I was shocked to see so many fans. There were mobs of people screaming, cheering, shaking the cow bells, and clapping. It was such an awesome feeling. I was smiling for miles!

Mile by mile flew by. I starting running with a fellow RMRR runner. We chatted a little bit about last weeks race and how windy it was. The Pepsi Center came up rather quickly. Too quickly because Coors field was next. One of the runners screamed: "Let's go Rockies". He did this again a few seconds later and I cheered with him.

Mile 4-5 was awesome because we were nearly back to where we started. Nicole was waiting as I came by. She was happy to see me and I blew her a kiss and wave the peace sign. It was awesome!!! I forgot to hit my stop watch at mile 5. Mile 6 the runners ran around the park. I remember being at the park, but never running.

I passed a few runners, one of the was wearing a New York Marathon jacket. I talked with them briefly and kept running. I was handed a gel at the next aid station. It was an Apple Pie Cliff Shot Gel. I finally got it opened and tried to eat it. That gel was extremely thick and I could not eat it. I finally pulled out my own gel in just enough time before the aid station. The New York Marathon Jacket girl (NYMJG) and gang pass me just briefly.

I kept of up with the gang very nicely. They really took off and I thought they were gone forever. I caught back up and stuck with them for the rest of the race. We were at a turn-around point and saw many runners. I was looking for Tea, Deb Collins, Dave Rothensburger, and a few others. I did not see a single person. Darn.

I kept forgetting to push my watch button for miles 6-12. I was sad, but I was happy that I still had the overall time. I kept a cheat sheet with me to keep my at an ideal pace. It was a wrist band that never stuck to my wrist. I held it with my frozen fingers the entire race.

The end of the race was nearing and it was almost all downhill. NYMJG and gang were getting close to passing another girl. NYMJG said that she was in the top 5 for women. I was impressed and we tried extremely hard to catch the girl in front. We missed her by about 9 seconds. NYMJG finished 4th overall and 1st in her age division. One of her gang members finished 1st in his age division too.

I had a great race too. One of my best races ever! Despite the rain, frozen fingers, wet feet, and everything else, I finished with a total time of 1:29:21.

Here is the rest of my stats:

GREENE, ERIC
Bib #5534
Overall Rank: 55 of 3227
Class Rank( M25-29): 11 of 175
Sex Rank: 51 of3227

Pace: 00:06:49

I placed 11th in my age division. I was actually trying for 10th. I missed it by about 15 seconds. I was happy, but a little sad too. Best ranking of a race ever!! Now I just need this performance done during a half-ironman race and I will improve my time.

I finished the race and was cold. I got a massage and was still cold. Walked around...cold. We took off pretty shortly thereafter. I wanted to stick around for others to finish, but it was just not the day. Nicole and I went to Starbucks as our treat for the day. The coffee...that we didn't spill...warmed us up. Nicole drove us home and nap time it was.

God was really looking out for me today. I didn't get sick, injured or anything else. I plan on being sore tomorrow and will take the day off. This has been such an amazing journey and I am very fortunate to have such an awesome wife to share my stories with! Thanks Nicole.

Packet Pickup

I rode my bike today. I went downtown Denver to pick up my packet for the Denver Half-Marathon. I decided to go today because I didn't want to ride my bike the day before the race. I left around 4:15-4:30. I didn't get back to my car until 7:15. It was pretty late and dark. I put on my light. The light doesn't work worth a darn. If I plan on riding my bike in the dark, I need to invest into another light.

I know several people who are doing the Denver Marathon. Tea, RMRR members, Deb Collins, and a few others. My bib # is 5534. I am only doing the Half-Marathon. Wish me luck!

Swim
Warm up: 400m swim, 6 x 50 w/ 15 sec rest
Main: 10 x 100 w/ 15 sec rest
(2:01.72, 2:02.34, 2:05.65, 2:01.06, 2:01.18, 2:01.14, 2:00.91, 2:02.73, 2:03.16, 1:54.95)
Avg 100: 2:01.48
Cool down: 300m easy
Total: 2,000 meters

Run
Time: 29:23
Distance: 4 miles
Pace: 7:21/mile

I didn't feel like I was running too fast. I am not sure my time was exactly right. I didn't feel like I was sweating until mile 3. I finished, sat on the couch. Boy was I wiped out. I was just drained. I felt better after dinner.

When I feel drained, I just sit on the couch. I watched "Beauty and the geek", "Biggest Loser", a couple of reruns, "SVU", and part of "Dancing with the Starts". Nothing But Couch (NBC). LOL.

Swim
Warm up: 300m easy, (swim golf) 6 x 50 w/ 15 sec rest
Main: Swim a moderate effort using the same stroke count in Warm up set.
10 x 100 w/ 10 sec rest
(2:00.61, 2:03.93, 2:04.23, 2:01.98, 2:04.59, 2:03.21, 2:02.70, 2:03.44, 2:02.09, 1:57.86)
Avg 100m: 2:02.46
Total: 1,800 meters

I woke up late so I decided to swim during lunch. I ran out of time so I went back to work and missed my cool down. Oh well. I was very consistent again today with times, breathing and breaks. I went past the 10 sec mark for each 100m, but I was pretty close overall.

I tried a few things with swim golf today. My highest score was 108. My lowest score was around 98. I tried swimming fast with more strokes to see what the difference was. I swam much faster, but had double the amount of strokes. Once I get this combo down perfectly, my swim times should start dropping and I will feel less tired afterwards.

Bike
Time: 55:56
Odo: 1265.2 miles
Max: 40.1 mph
Avg: 17.4 mph
Distance: 16.24 miles

I nearly hit a max speed today. Not quite, but I know that it was a max in that particular stretch of road. I was going pretty fast. Trying to avoid the rain.

RMRR Trophy Series

Run
Waterton Canyon
RMRR Trophy Series Race
Time: 1:16:45
Distance: 10 Miles
Mile 1: 6:15, Mile 2: 7:04, Mile 3: 7:11, Mile 4: 7:48, Mile 5: 8:32, Mile 6: 7:08, Mile 7: 8:19, Mile 8: 8:10, Mile 9: 8:26, Mile 10: 7:54

I learned a few things about my running today. First, I should try to push it too hard at the start. My first mile was way too fast. I could not keep that pace. My breathing got out of control and I just ran out of steam. Second, wind stinks! The first five miles were uphill and the wind was right in your face.

Last year I did the race in 1:15:53. This was almost the same as last year. My predict time for the race today was supposed to be 1:05. That is much faster than what I could produce. Cramps were pretty bad today. Everyone was struggling today, so I knew I wasn't the only one.

Swim
Endurance
Easy 1.2k straight swim
Time: 29:37.80 (4:57.17, 5:00.18, 4:57.04, 4:54.56, 4:57.28, 4:51.57)
Avg 200m: 4:56.30
Total: 1,200 meters

Today was an easy swim. I took it easy, but I was very consistent.

Swim
Time Trial (Assess Fitness)
Warm up: 200 meter swim
8x50 w/ 15 sec rest: 55.85, 56.11, 56.51, 56.66, 53.58, 58.19, 55.89, 56.61
Avg 50m: 56.18
Main: 500 meters (time trial) for time: 10:38.26 (4:04.37, 4:32.83, 2:01.06)
Cool Down: 300 meters
Total: 1,400 meters

This was not my best 500m swim, but not my worst. My best was on 7/29/07. The time was 10:09.63. I have improved quite a bit from a year ago. I did a TT on 10/13/06 and my time was 12:38. I would have swam much faster today, but I also did 8x50's at a pretty fast pace.

Bike
Stationary Bike
Warm up: 10 min
Main: 4 min at 100RPM, 4 min at 110 RPM, 2 min at 120 RPM or highest sustainable RPM
Cool down: 10 min

Time: 30:00
Distance: 16.2 miles
Calories burned: 275
Min HR: 93
Max HR: 160

Run
Time: 24:45
Distanec: 3 Miles
Pace: 8:15/mile

I ran on the treadmill today during lunch. It was a pretty short run. My left knee was bothering me a little today. It felt better later in the day.

Run
Time: 1:05:14
Distance: 8 miles
Pace: 8:09/mile

I was pretty worn out when I finished. Nicole and I drove back from Alamosa, CO in the morning. When we got back, the Broncos and Rockies games were on. The Broncos were on 850 KOA and I listened while I ran. It was very nice. When I got back, I quickly got ready for church and off we went. I regret not taking any food after the run.

Day off - Morning Run

Run
Home to Himalaya St
Time: 41:54
Distance: 5.24
Pace: 7:59.77/mile
Avg Speed: 7.5 mph
Calories Burned: 623

My time shows that I ran pretty well. I sure didn't feel it today. I felt good about the first 2.5 miles. When I came back my shoulder was hurting, my stomach didn't feel great. It was about 57 degress today. I put on a small pair of gloves today. I think it was worth it.

I have today off because I am going to Alamosa, CO this weekend. Nicole and I met at Adams State College back in 1998. We are going because because they are having a 5 year reunion for homecoming this year. It should be lots of fun. I have no workouts tomorrow. Time to relax!

Swim
Form
Warm up: 200 easy
Swim Golf (2 x 50)
61.56 + 32 strokes = 94
46.70 + 52 strokes = 99

Main: 10x50 yd/m w/:20 rest:
#1-2: Stomach kick
#3-4: Right Side Kick
#5-6: Left Side Kick
#7-8: Six Kick Change
#9-10: Six/Three Swim Transition
Swim Golf (2 x 50)
49.68 + 32 strokes = 82
42.31 + 36 strokes = 78
Did you improve your golf score ? Yes, but I used the fins the 2nd batch of swim golf.
Cool Down: 200 easy.
Total: 1,000 meters

Bugs

Bike
Time: 46:08
Odo: 12249.0 miles
Max: 34.6 mph
Avg: 17.4 mph
Distance: 13.36 miles

Too many bugs!! Yuck. I hate eating them. I had to stare at the ground and keep my mouth closed. There were too many of them. I am not one to complain much...but man.
Autumn is here. I changed two flat tires today and left the house late. It was pretty warm to start, but it got cold fast. I will prepare for my ride better next time!!

Swim
Warm Up: 400 meters w/ drills
Main: 400 pull, 400 with board
Cool down: 100 meters
Total: 1,300 meters

I used some fins today. They fit very nice and WOW. I could sure swim better. Something I will have to keep working on. I am going to start working much harder on my stroke count.

Run
To Cherry Creek State Park
Time: 27:44
Distance: 4.56 mi
Pace: 6:05/mile
Avg. Speed: 9.87mph
Calories Burned: 528

Boy was that Snickers Marathon Energy bar good. Yum!! I hade some honey dew before I ran. That could have been a mistake. I thought I was running much slower than what my pace was. I was almost running 10mph. That is super fast. Of course I was running with the wind and lots of downhill. It was out and back, so I got to see some of the uphill too. I timed my miles, but they were off more than just a little.

I have been super hungry lately. H U N G R Y. I am posting this after Nicole and I just finsihed watched the "biggest loser" TV show. Very inspiring!

I have some big news to share....SOON! It's pretty exciting, and it really has nothing to do with me.

Swim
Warm up: 300 meters easy
Swim Golf (6x50)
68.22 sec + 30 strokes = 98
65.79 + 32 strokes = 98
66.90 + 31 strokes = 98
68.04 + 29 strokes = 97
67.85 + 29 strokes = 97
68.98 + 28 strokes = 97
Main:
5x100: 1:55.98, 1:53.98, 1:55.92, 1:56.09, 1:53.34
Cool Down: 100 meters

I had a good day of swimming. Short it seems distance wise, but very good. My efficiency is getting much better. Swim golf has really changed thing up a bit and I am trying to slow things down to reduce my stroke count. My 5x100 meter swim stroke count was around 26-28 per 25 meters. That is a huge difference. Of couse, my swim times sped up too. Hmmm....

Run
Alameda Run
Time: 1:38:44
Distance: 12.10 miles
Pace: 8:10/mile

Bike
Time: 3:28:37
Odo: 1235.6 miles
Max: 35.1 mph
Avg: 15.8 mph
Distance: 54.91 miles

I went out with Craig and Karen today. We usually go ride with the Bicycle Village group, but decided to go on a new ride today. It was really cool. Craig got two flat tires because he ran over something.

It was a little windy at parts, but such a great workout. I found out later that both my tires were flat. Stinky!! Now I have to change them. Better after a ride than during.

Swim
Warm up: 200 easy swim
2 x 50 Swim
21 + 22 + 63 = 106
18+ 22 + 60 = 100
Main 8 x 50yd/m w/:20 rest:
#1-3: Right Side Kick
#4-6: Left Side Kick
#7-8: Six Kick Change.

*Mastery of a drill determines progression, not yardage.
2 x 50 Swim Golf. Did you improve your swim golf score?
18 + 20 + 60 = 98
19 + 22+ 60 = 101
Cool down: 200 easy
Total: 1,000 meters

Run
Time: 44:46
Distance: 6.0 miles
Pace: 7:28/mile

I had a good run this afternoon. I took it slower than a few days ago. I seem to start off to fast. I meant to take today pretty easy. It just felt so natural. I am really trying hard to pay attention to my form.

Bike
Time: 1:00
Odo: 1180.7 miles
Max: 19.0 mph
Avg: 15.6 mph
Distance: 15.68

My 2007 Totals (Swim, Bike, Run)

January
Swim: 21,275 meters (13.30 miles)
Bike: 190.20 miles
Run: 59.81 miles

February
Swim: 19,750 meters (12.34 miles)
Bike: 213.04 miles
Run: 67.81 miles

March
Swim: 23,250 meters (14.53 miles)
Bike: 241.96 miles (16.50 not recorded on Cateye)
Run: 86.38 miles

April
Swim: 23,800 meters (14.88 miles)
Bike: 277.50 miles
Run: 54.8 miles

May
Swim: 5,270 meters (3.29 miles)
Bike: 149.95 miles
Run: 27.2 miles

June
Swim: 6,600 meters (4.13 miles)
Bike: 243.89 miles
Run: 78.90 miles

July
Swim: 28,970 meters (18.11 miles)
Bike: 325.49 miles
Run: 89.69 miles

August
Swim: 12,070 meters (7.54 miles)
Bike: 264.57 miles
Run: 47.46 miles

September
Swim: 7,000 meters (4.375 miles)
Bike: 300.01 miles
Run: 70.32 miles

October
Swim: 16,900 meters (10.56 miles)
Bike: 172.77 miles
Run: 45.98 miles

November
Swim: 19,350 meters (12.09 miles)
Bike: 108.23 miles
Run: 44.42 miles

December
Swim: 15,800 meters (8.875 miles)
Bike: 182.99 miles
Run: 41.29 miles

Total
Swim: 200,035 meters (125 miles)
Bike: 2,570.60 miles
Run: 714.06 miles

Swim
Endurance/Form
Warm-Up: 10 min alternating slow-fast pacing. Play with difference strokes while warming up.
Main: 30 min steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
Cool Down: 4 min very easy. Choice of strokes or floating on your back
Total: 1,600 meters

I was pretty constant with my strokes. Very high. I counted around 24-26 strokes per 25 meters. That is pretty high. The lowest I can get it is 20-22 strokes. Something I need to work on more!!

Run
Orchard Loop
Time: 44:54
Distance: 6.4 miles
Pace: 7:01/mile
Calories Burned: 789

I felt like a professional today. I wore my Shuttle Pack jersey and shorts. It really made me feel like a superstar. If I can continue this pace, I will run about a 1:35 marathon. That would be awesome!!

Long Morning Run

Run
Time: 1:48:26
Distance: 12.6 miles
Pace: 8:36/mile

I woke up extremely early this morning so I could get my long run in. I was supposed to do it yesterday, but Nicole and I did some volunteer work with our church. Then football games were on, I took a nap, went to church. I was going to run late yesterday evening, but it was getting really late.

My run time was very surprising because I felt like I was running really slow. I brought a cheap crappy radio with me. I finally took it off because it wasn't worth the hassle. It kept cutting in and out. I really started to pick it up once a cyclist spooked me a little as he passed me on the sidewalk. I also started walking about mile 6.5. I ate a hammer gel and off I went. That really made a huge difference. I walked about .2 mile and did not count it part of my run. I stopped the watch too.

Bike
Trainer/Efficiency
Warm-up: 10 min
Main: These are with you shoes clipped in, and the idea is to focus on one leg at a time.
90sec right leg, 90sec left leg
45sec right, 45sec left, vice versa 2x
30sec left, 30 sec right increase cadence each 5sec to maximum
20sec right, 20sec left for 2 min
15sec right, 15sec left for 1 min
10sec right, 10 sec left for 40sec
5sec right, 5 sec left for 20 sec
3-4 x 1 min at max cadence, Rest 1 min
3-4 x 15sec at max cadence to spinout, Rest 45sec
Cool Down: 10 min

Time: 45:00
Odo: 1165.0 miles
Max: 35.0 mph
Avg: 15.8 mph
Distance: 11.87 miles

This was a pretty good workout. It was hard focusing on just one leg being clipped in with both legs. I can max out pretty easy on my trainer. I am starting to wonder about getting a Fluid instead of a Max+.

Tea's HIM

I woke up bright and early today. I only live about 6 miles from the Aurora Reservoir. Today was the day that the Harvest Moon was to take place. I knew of someone in my Triathlon class who did it last year. This year I knew that Tea was doing the race. I missed her at Danskin because there were too many people there. This one was a smaller race and I was determined to see her race.

I also knew that Duane and Tea's Sherpa (Mike) would be there. I arrived about 6:30-6:45 with plenty of time. I was looking all over for Tea, but she was not in sight. The last 5-10 minutes before the race started, I saw her!!! Yes. I am so glad that I did. I gave her a big hug and wished her well. I timed her swim so she would know how she was doing overall.

Fantastic swim!! 44 minutes. That is way awesome! Mike and I went to transition area to give Tea some encouragement. I am glad that she was still there! Shortly after she was off. Mike and I talked about triathlon stuff. Bike, wheels, equipment, Ironman Coeur d'Alene and more. It was awesome! I cheering on several other triathletes that were leaving the transition area. I finally went down to the swim area. I watched the last two swimmers come in. That was my cue to adventure back home.

I sure was sad that I had to leave. Nicole and I did some volunteer work with my church. We went and delivered Sunday lunches to the Senior Center and Olin Apts in downtown Denver. That was such a great experience. It was a little stressful, but we survived.

Click on the following link to view Tea's Race Report.

Run
Time: 42:45
Distance: 5 miles
Pace: 8:33/mile

I went to the gym today for lunch to run. Normally I just go and do my core exercises. I wanted to get my run in before I go home. Lots of things to do.

Still Here

Hey.
I am still alive and well. I have so much to share, but so little time to get caught up. I finished the Buffalo Bicycle Classic Century Ride on Sunday. Yeah! I had a great experience and can't wait till the next one. I was a bit cold.
more details to come...

What a GREAT RUN!
I have 4 weeks before my half-marathon so I decided to get off my butt and run. I haven't been swimming or running much. Just cycling. When I don't have a plan or goal, I seem to work out less. GO FIGURE.

Run
Time: 42:47
Distance: 6 miles
Mile 1: 7:31, Mile 2: 7:06, Mile 3: 7:08, Mile 4: 6:43, Mile 5:17, Mile 6: 7:02
Pace: 7:08/mile

Buffalo Bicycle Classic

Today I rode 100 miles. That a record!! I am so shocked that I went this far. It was an awesome adventure. There were so many events going on Sept. 9th. The RaceAthlete Team did Ironman Wisconsin. Duane did the Glenwood Springs Triathlon. I was thinking of them during my ride.

Well, I woke up about 5:15am. I ate a bowl of oatmeal and quickly got ready. I felt like I was running behind, so I drove really fast towards Boulder. Probably a little too fast. I made it in barely enough time. Of course, the ride was so relaxed there was no official start time. I wasn't used to this.

It was a neat feeling to start the ride. It was about 40-45 degrees and I was freezing. I should have wore a long sleeve jacket and pants. That was a pretty big mistake. I will remember next time. I guess I just didn't want to shed any clothes and have to lug them with me.

I stopped at mile 50. That was turn around point. I ate a p&j sandwich. I also filled up a 33 oz bottle filled with water. I drank 33 oz of accelerade in 50 miles time. If it was warmer, I was going to force myself to drink more.

I briefly stopped at mile 75 and 90. I used the restroom twice and ate 1 cliff protein bar, 3 gels and another 30oz of accelerade. Oh..can't forget the pretzels and oranges I had at mile 90. They were so tasty!!

Here are my stats:

Bike
Time: 5:27:45
Odo: 1153.10 miles
Max: 46.6 mph
Avg: 18.4 mph
Distance: 100.6 miles

Bike

Time: 2:07:46

Odo: 1051.20 miles

Max: 34.3 mph

Avg: 17.8 mph

Distance: 37.86 miles

Run
Time: 37:27
Distance: 4.42 miles
Pace: 8:28/mile

Bike

Time: 1:19.44

Odo: 1013.4 miles

Max: 28.9 mph

Avg: 16.3 mph

Distance: 21.73 miles

24 Hours of Triathlon

Bike

Time: 2:30

Distance: 44.0 miles

Average : 16.5 mph

Max: 44 mph

Days Off

Yuck. I don't like it when I am almost forced to take a day off. My days off are on Fridays. I really enjoy Fridays because its such a fantastic day and I only go to work. Sometimes I might do my core exercises.

I had Sears come in yesterday. They gave us an estimate on a new air conditioning system. We currently don't have one so my wife and I have been thinking seriously about it. Once we got the qoute from Sears we told them we had to think about it. 4G's is a bit much....so you have to think.

Well...it looks like I might be installing a Swamp Cooler for the house myself. That sure does sound like a big project. There will be a few days off?

No early workouts this morning because I am heading to the DMV to get a new license. I lost mine a few weeks ago because I had my bike bag open. I found my debit card, but no driver license. I have been procrastinating because I never could find time (at least an hour) to go sit in line. Well I am off. No 4,000+ meter swim this morning.

Welcome To Iron Eric's New Blog

WELCOME TO
IRON ERIC's NEW BLOG

Welcome to my New Blog! First and foremost I want to thank all my visitors who view my old blog: http://www.erics-half-ironman.blogspot.com/. I will make new postings from time to time because there will be some who don't receive the notification of my new blog.

I love fresh starts. I will be adding more and more stuff to this blog as the time goes by. If you have any questions, comments or anything you want me to add, please email me at ergr_123@hotmail.com. I will be open to any suggestions.

Not Been Tagged

I haven't been tagged, but I have seen others. Since I have a new blog, I felt like this would be a fun activity to do. Not that I want to waste time...
Jobs I’ve Held
Babysitting
KFC
Subway
Plumbing Warehouse
Technical Computer Lab Assistant
Office Depot Intern
Safeco Insurance Co. Intern
Westwood College
Colorado Association of School Executives
ITT Technical Institute
Adams State College Extended Studies
City of Aurora (Library)

Movies I Can Watch Over & Over
Austin Powers

My Guilty Pleasures
Candy, Ice Cream, dinking on the computer, fantasy baseball, Internet

Places I Have Lived (in order)
Arvada, CO
Westminster, CO
Alamosa, CO
Denver, CO
Aurora, CO

Shows I Enjoy
Friends
NFL Football
Lost
Dancing with the Stars

Places I Have Been on Vacation
Disneyworld
Florida
Washington D.C.
Myrtle Beach, SC
San Fransisco, CA
Long Beach, CA
Hollywood
Yellowstone National Park
Grand Canyon
Yosimite National ParkOmaha, NE
Jamaica
Ohio
Austin, TX

Favorite Foods
Ice Cream
Candy
Green beans

Websites I Visit Daily
Fellow Bloggers
Hotmail Mail
Google
MSN
Yahoo Fantasy Baseball/Football

Body Parts I Have Injured
Collateral Ligament of the thumb

Nicknames You’ve Been Called
Eric
Iron Eric
E
E-man