tag:blogger.com,1999:blog-76308077294740739202024-03-05T18:23:50.188-07:00Iron EricIron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.comBlogger260125tag:blogger.com,1999:blog-7630807729474073920.post-36653374764797648432013-12-03T06:30:00.000-07:002013-12-04T21:15:20.334-07:00Ironman Arizona 2013 Race Report<div style="text-align: center;">
<span style="font-size: x-large;">Ironman Arizona Race Report</span></div>
<div style="text-align: center;">
<span style="font-size: large;">
</span>November 17, 2013</div>
<div style="text-align: center;">
By Iron Eric</div>
<div class="separator" style="clear: both; text-align: center;">
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Not sure even where to begin with my epic journey to Ironman Arizona.
It started more than a year ago when I committed to participating in the
race. It has been since June 2008 since I finished Ironman Coeur
d'Alene. Something got stuck in my head to see how I could do 5 years
later. My run has been so much stronger and I felt I could put in a top
notch performance.<br />
The drive to Arizona was pretty easy. It was a 12-13 hour drive or 850
miles so we decided to drive in 2 days. Halfway point was Albuquerque,
NM. Nicole, Ariel and I packed our bags and off we went.<br />
<o:p> </o:p><br />
The day before the race was pretty low-key. I spent some time near the
expo at the practice swim. This was pretty intense in itself. I
have been having troubles putting on my wetsuit. It is extra
difficult to get it around wrists and ankles. That's where a plastic bag
comes in handy. Guess what I left in the car. I went on a hunt to
find my plastic bag...I ended up at the expo merchandise mart. I was
finally successful and got my wetsuit on with ease. I swam for about
20 minutes at an easy pace. After the swim, I went back to my car and got
my bike. I rode it for about 30 minutes and took it to transition area so
it could be checked in. I got a sneak peak of the run course. I
ran/walked a little back to my car.<br />
<o:p> </o:p><br />
My in-laws came to watch so we all went to eat at a fancy Italian
Restaurant. My meal was pretty delicious. I had a salad and a pasta
dinner. Nothing fancy.<br />
<o:p> </o:p><br />
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Race morning was pretty simple. I woke up at 4:00am. I ate my
cranberry oatmeal shortly after I woke up. I put on sunscreen, my race
clothes and got my stuff ready to go. I was out the door at 5:10am.
I went alone to the race site, with the anticipation of meeting my crew at the
race. That was a mistake because I never saw them that morning. We
would all go together if we were to do it again. <br />
<o:p> </o:p><br />
Once I was in the transition area, there was no leaving it. I put my
GU gels, GU Chomps, Bonk Breaker Bars and GU Roctane Electrolyte
beverage on my bike. I borrowed a bike pump from another
athlete. Next I went to wait in the restroom line. I didn't
have to go until I got in the port-o-potties. While waiting, I
realized I still had my Bike and Run Special Needs Bags. The
athlete in front of me offered to go and put our bags where they
needed to be. In return, I held his spot which worked out for both
of us. I started putting my wetsuit on while in line.
Shortly after I got out, put my race day clothes bag away and it was time to
line up for the swim start.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKbUCDtrwPB3OOW8-Jtv3VbtSYJxDTt1eoWwj9zb8oeD0nvBXH-67c6fug-8RN5CSlWU7FkBvlGWu2leHfQsci6aUvynVvC59G0T63-Lhl-wgQ4F0dQMD2h7DokEo8b6NMUXUAFKlzl3yG/s1600/DSC00430.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKbUCDtrwPB3OOW8-Jtv3VbtSYJxDTt1eoWwj9zb8oeD0nvBXH-67c6fug-8RN5CSlWU7FkBvlGWu2leHfQsci6aUvynVvC59G0T63-Lhl-wgQ4F0dQMD2h7DokEo8b6NMUXUAFKlzl3yG/s320/DSC00430.JPG" width="320" /></a><br />
The swim start happened so fast. I got in the water
and swam past the two bridges. I was moving up towards the
middle of the group and "bang" there goes the start of the
race. Mad chaos began with swimmers every which direction. It
seemed like it was mad chaos for the entire swim. I got kicked in the
nose pretty hard at some point. This seemed to be the worst of it
until I kicked someone (accidently) behind me and a heard a low scream calling
me a big jerk. I got out of the swim pretty easily and waited for someone
to lift me up.<br />
<o:p> </o:p><br />
<b style="mso-bidi-font-weight: normal;">Swim: 1:15:17 (1:56/100m or
1:47/100y)<o:p></o:p></b><br />
<o:p> </o:p><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEsrgBC1aUWc8ABv3NORbcL7_gw0ONdxlB2T8YsfUqzqveoPsC4uf93KwIdQldPcjt7h4py-Ys6tkGdRcTLXYsXrOz5498odrP_mKJHZMz_7uzHFrKlWKv816KlbkUdbjjs9iNpObWZYOM/s1600/DSC00498.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEsrgBC1aUWc8ABv3NORbcL7_gw0ONdxlB2T8YsfUqzqveoPsC4uf93KwIdQldPcjt7h4py-Ys6tkGdRcTLXYsXrOz5498odrP_mKJHZMz_7uzHFrKlWKv816KlbkUdbjjs9iNpObWZYOM/s320/DSC00498.JPG" width="320" /></a>I ran to one of the volunteers that helped me strip my wetsuit. He had
troubles getting the suit of my wrists. Not a big surprise. I
rounded the corner keeping a close eye for my family. The crowds were
amazing and it felt so special to be participating in this event.<span style="mso-spacerun: yes;"> </span>I was shouting my number as I passed the gear
bags and got it with ease.<span style="mso-spacerun: yes;"> </span>I sat on the
grass just before I put on my heart rate monitor, GPS, socks, shoes, helmet,
sunglasses, bike gloves and off I went. It was a pretty simple
transition. I wasn't cold and frozen like previous experiences. I
ran for a quick potty break, grabbed my bike and off I went. Some other cyclists
were having troubles getting on their bikes and I was screaming for them to get
out of the way and hurry up. My family heard me screaming as I found out
later.<br />
<o:p> </o:p><br />
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The bike course is a 3 loop course. Each loop is about 37 miles.
I previewed the course ahead of time which made a big difference. I knew
where the turns were and what to expect. The first loop was
madness. There were so many cyclists next to me. I was afraid that
someone was going to get a drafting penalty. As soon as I would pass one,
the same one would come back and pass me. Loop two cleared up and it made
riding easier, yet slower. <br />
<o:p> </o:p><br />
I had to get off the bike once to pee on the second loop. I found an
open port-o-potty and stopped. I wasted one minute, but it was better
than going while still riding on the bike. A volunteer held my
bike right away as I made the quick stop.<span style="mso-spacerun: yes;">
</span>Just couldn't pee on the bike. My hamstring started cramping which
made me worry just a little. The cramp went away by the third loop.<br />
<o:p> </o:p><br />
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I thought my nutrition was pretty dialed in. I had 6-7 GU gels, GU
Chomps (2 serv.), two 21 oz bottles of GU Roctane, tons of Ironman Perform, and
two big Bonk Breaker Bars.<br />
<o:p> </o:p><br />
<strong>Bike 5:29:35 (20.39 mph)</strong><br />
Calories: 3,935<br />
Min HR: 106 | Avg HR: 145 | Max HR: 166<br />
Z1: 20:37 | Z2: 3:33:18 | Z3: 1:38:37
| Z4: 0:00:36<br />
Loop 1: 1:43:28<br />
Avg HR: 145 | Max HR: 160 <br />
Loop 2: 1:50:11<br />
Avg HR: 147 | Max HR: 166<br />
Loop 3: 1:59:27<br />
Avg HR: 144 | Max HR: 159<br />
<o:p> </o:p><br />
Towards the end of the ride, I purposely took it easy. I tried to
relax and get my legs ready for the run. I was searching for my family
throughout the big crowds.<br />
<o:p> </o:p><br />
The run is where I specialize. I am a great runner and have been
working hard for the last couple of years. I have improved my marathon
times greatly and was ready to rock this marathon. I had my Heart Rate
Monitor on so my plan was to stay within a certain range. My HR started
pretty high and I was a little concerned. The problem I encountered was
that I felt great. I was running smooth, but I felt my pace was a little
too fast.<br />
<o:p> </o:p><br />
Let's just say I hit a wall pretty early during the marathon. I was
feeling sick around mile 6-7. Not sure how to describe how I felt.
I found a tree and vomited a few miles later. This helped some, but my
pace slowed and it was now challenging. <br />
<o:p> </o:p><br />
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I ran most of the marathon. I started to walk at the aid stations when
I got coke. The weather was great so at least I wasn't cold. I had
a pretty bad gas bubble in my stomach which never seemed to improve. I
was great one minute, the next I was in agony. This was on and off for
the remainder of the run. <br />
<o:p> </o:p><br />
Despite being worn out, I was still passing other runners. I was still
looking for my family every time I passed Ironman expo area. I did not
see them so I kept on going. The pickle juice I carried with me was gone,
but I chose not to refill it as the Special Needs run. It really didn't
help me this time.<br />
<o:p> </o:p><br />
The hills seemed massive, but I managed to get past them. Mile 23
seemed like bliss. I was headed towards the finish and I knew that the
suffer fest was almost over. I managed to pull off a great last mile as I
came in to the finish area. The sun was down as I finished, but it was an
amazing feeling coming through the finish line.<br />
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<o:p> </o:p><br />
<strong>Run 3:49:04 (8:44/mile)</strong><br />
Calories: 2,676<br />
Min HR: 114 | Avg HR: 145 | Max HR: 171<br />
Z1: 39:01 | Z2: 2:07:45 | Z3: 25:39
| Z4: 34:09<br />
Mile 1-5: 33:22+2:00<br />
Avg HR: 166 | Max HR: 171 <br />
Mile 5-10: 44:20<br />
Avg HR: 150 | Max HR: 164<br />
Mile 10-15: 44:44<br />
Avg HR: 142 | Max HR: 153<br />
Mile 15-20: 46:45<br />
Avg HR: 137 | Max HR: 146<br />
Mile 20-25: 47:21<br />
Avg HR: 143 | Max HR: 158<br />
Mile 25-26.25: 10:34<br />
Avg HR: 143 | Max HR: 158<br />
<o:p> </o:p><br />
<b style="mso-bidi-font-weight: normal;">Garmin Watch (8:43/mile)</b><br />
Run: 3:49:06<br />
Run Distance: 26.14<br />
Avg Pace: 8:43/mile<br />
Best Pace: 5:44/mile<br />
Calories: 3,327<br style="mso-special-character: line-break;" />
<!--[if !supportLineBreakNewLine]--><br style="mso-special-character: line-break;" />
Mile 1: 6:39, Mile 2: 6:47,Mile 3: 7:04,Mile 4: 7:13,Mile 5: 7:38, Mile 6:
8:12, Mile 7: 9:01,<br />
Mile 8: 8:44, Mile 9: 8:41, Mile 10: 8:52, Mile 11: 8:37, Mile 12: 8:55,
Mile 13: 9:08,<br />
Mile 14: 9:13, Mile 15: 9:10, Mile 16: 9:16, Mile 17: 9:06, Mile 18: 9:24,
Mile 19: 9:39,<br />
Mile 20: 9:30, Mile 21: 9:09, Mile 22: 9:11, Mile 23: 9:19, Mile 24: 9:53,
Mile 25: 9:37,<br />
Mile 26: 8:43, Mile 26.2: 0:44<br />
<br />
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<o:p> </o:p><br />
I slowly walked through the finish area. The volunteer who helped me
at the finish was awesome!<span style="mso-spacerun: yes;"> </span>She asked if
I needed anything, I asked for a coke.<span style="mso-spacerun: yes;"> </span>I
got my photo taken and started walking to find my family.<span style="mso-spacerun: yes;"> </span>I managed to get in some food and liquids for
recovery.<span style="mso-spacerun: yes;"> </span>Not the greatest food (pizza
and chocolate cookie), but I was happy to be eating solid foods.<span style="mso-spacerun: yes;"> </span>When I got to the hotel I drank my GU
Chocolate Recovery drink.<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<o:p> </o:p></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Final Stats</span></b><span style="font-family: Calibri;">T1: Swim-to-Bike – 8:12<br />
T2: Bike-to-Run – 3:19</span></div>
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; margin: auto auto auto 4.65pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 495px;">
<tbody>
<tr style="height: 15pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 46pt;" valign="bottom" width="61"></td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 71pt;" valign="bottom" width="95">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: red; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Distance<o:p></o:p></span></span></b></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 50.35pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: red; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Time<o:p></o:p></span></span></b></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 60.25pt;" valign="bottom" width="80">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: red; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Pace<o:p></o:p></span></span></b></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 43.75pt;" valign="bottom" width="58">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: red; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Overall<o:p></o:p></span></span></b></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 44.65pt;" valign="bottom" width="60">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: red; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Gender<o:p></o:p></span></span></b></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 55pt;" valign="bottom" width="73">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: red; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Age Group<o:p></o:p></span></span></b></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 1;">
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 46pt;" valign="bottom" width="61">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Swim<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: 1pt solid windowtext; height: 15pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 71pt;" valign="bottom" width="95">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">1.2
Miles<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.35pt;" valign="bottom" width="67">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">1:15:27<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 60.25pt;" valign="bottom" width="80">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">1:56/100m<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 43.75pt;" valign="bottom" width="58">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">839<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 44.65pt;" valign="bottom" width="60">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">666<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55pt;" valign="bottom" width="73">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">83<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 2;">
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 46pt;" valign="bottom" width="61">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Bike<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 71pt;" valign="bottom" width="95">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">112
Miles<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.35pt;" valign="bottom" width="67">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">5:29:35<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 60.25pt;" valign="bottom" width="80">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">20.39
mph<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 43.75pt;" valign="bottom" width="58">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">587<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 44.65pt;" valign="bottom" width="60">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">502<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55pt;" valign="bottom" width="73">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">66<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 3;">
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 46pt;" valign="bottom" width="61">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Run<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 71pt;" valign="bottom" width="95">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">26.2
Miles<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.35pt;" valign="bottom" width="67">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">3:49:04<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 60.25pt;" valign="bottom" width="80">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">8:44/mile<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 43.75pt;" valign="bottom" width="58">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">323<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 44.65pt;" valign="bottom" width="60">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">268<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55pt;" valign="bottom" width="73">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">41<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 4; mso-yfti-lastrow: yes;">
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 46pt;" valign="bottom" width="61">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<b><span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">Overall<o:p></o:p></span></span></b></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 71pt;" valign="bottom" width="95">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<b><span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">140.6
Miles<o:p></o:p></span></span></b></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 50.35pt;" valign="bottom" width="67">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<b><span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">10:45:27<o:p></o:p></span></span></b></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 60.25pt;" valign="bottom" width="80"></td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 43.75pt;" valign="bottom" width="58">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<b><span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">323<o:p></o:p></span></span></b></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 44.65pt;" valign="bottom" width="60">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<b><span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">268<o:p></o:p></span></span></b></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 55pt;" valign="bottom" width="73">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<b><span style="color: black; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Calibri;">41<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<o:p> </o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMDi9upWDElHsfoLNTPjN7N_Y3QWnUp5BmHYn5Hlbz-qhZ5PCoXl8Svv9HFuz3nH8FxYdwWG4MqFIkaWcgtNeQrcNewE4vw2VuctYFHhB-paXRT1Vdg8NIiLKsyBfjntPO65JqnteTRm2L/s1600/DSC00475.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMDi9upWDElHsfoLNTPjN7N_Y3QWnUp5BmHYn5Hlbz-qhZ5PCoXl8Svv9HFuz3nH8FxYdwWG4MqFIkaWcgtNeQrcNewE4vw2VuctYFHhB-paXRT1Vdg8NIiLKsyBfjntPO65JqnteTRm2L/s320/DSC00475.JPG" width="320" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><strong>Final Thoughts</strong><br />
After time to think about the race I have come up with a list of items of
things I need to work on before Ironman Boulder next year:</span></div>
<ul>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1;">
<span style="font-family: Calibri;">Better Swim (10 seconds
per 100y)</span></div>
</li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1;">
<span style="font-family: Calibri;">Don’t sit on grass</span></div>
</li>
<li class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1;"><span style="font-family: Calibri;">Improve Marathon Time
(20-45 minutes)</span></li>
<li class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1;"><span style="font-family: Calibri;">Better nutrition on the
run</span></li>
<li class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1;"><span style="font-family: Calibri;">Work on hydration for
extreme heat at IM Boulder</span></li>
<li class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1;"><span style="font-family: Calibri;">Continue to improve on
cycling</span></li>
<li class="MsoNormal" style="margin: 0in 0in 10pt; mso-list: l0 level1 lfo1;"><span style="font-family: Calibri;">Move up on rankings </span></li>
</ul>
Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-11330437052871395892013-11-02T08:45:00.000-06:002013-11-02T08:45:01.249-06:00Ironman ArizonaBeen training hard for Ironman Arizona this year. It's been quite some time since I have written on the blog. My bib # is 1523 and I have 2 weeks until race day (11/17/2013). Another post will be coming soon!!Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com2tag:blogger.com,1999:blog-7630807729474073920.post-1595406749711976812013-05-21T12:10:00.003-06:002013-05-21T12:10:53.816-06:00Iron Eric’s Blog Update April / May 2013<h3>
Swim Update</h3>
I’ve been doing a good job getting to the pool in enough time to complete my swim workout. I have been swimming around 2200 yards on Monday and Wednesdays and around 3500 yards on Fridays.<br />
<br />
Getting into the swimming routine is always a plus. I have a certain set I do every morning. <br />
<br />
The Trails Recreation Center pool has been extremely crowded some days. Each lane has at least 2 swimmers, and sometimes 3. I usually don’t mind sharing a lane, it just depends on the swimmer.<br />
<br />
<h3>
Run Update</h3>
Where to even start with my run? I feel like I have gone back two steps in my running speed. I have been about 15 seconds slower per mile, during races, no matter the distance.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilEuTZEJGhO8hZ1J9l-z0SGoBqhD-NqxV92edwlyebdpyBGMRDe8RnEn_LQlEwkFBZWQ_RlglsIadzZP6agjFsHMLekO7a6nG51VtCEq5j7cosBYhIpFq2olURF43w7FUoga2Vim2vge1m/s1600/ErichippityHop2013+7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilEuTZEJGhO8hZ1J9l-z0SGoBqhD-NqxV92edwlyebdpyBGMRDe8RnEn_LQlEwkFBZWQ_RlglsIadzZP6agjFsHMLekO7a6nG51VtCEq5j7cosBYhIpFq2olURF43w7FUoga2Vim2vge1m/s320/ErichippityHop2013+7.jpg" width="212" ya="true" /></a><br />Hippity Hop Easter Trot 10 Finish</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrXqRFUKS6TXSZstR9CisjQqfQr_qluaMWIaGSNr3fbsRP4_IChccALmwgJ86g_n-6fymgNgydttds_cxcuQ025WkUdJSaBAWZfhAo0LcL0zJzu5fegVEyrOuuu76q6UNB4h7U1-N-7TrI/s1600/EricHippityHop2013+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrXqRFUKS6TXSZstR9CisjQqfQr_qluaMWIaGSNr3fbsRP4_IChccALmwgJ86g_n-6fymgNgydttds_cxcuQ025WkUdJSaBAWZfhAo0LcL0zJzu5fegVEyrOuuu76q6UNB4h7U1-N-7TrI/s320/EricHippityHop2013+3.jpg" width="212" ya="true" /></a></div>
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Award Photo with Easter Bunny (2nd Place)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkY5cyIb3oYiNSv3qxQfEPPWJKnEGO0H5WZlgkwBvw8l-F-rMuJncnJFmJhXyWsYU4JBQ7NzSuNtnqLDm3o4FFkpZAqJCzBw1akRVEtTopN_FEnapzxgrNluusWmd0jGUJ0-zHl6GaxWyJ/s1600/RMRRTrophyStapletonEric.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkY5cyIb3oYiNSv3qxQfEPPWJKnEGO0H5WZlgkwBvw8l-F-rMuJncnJFmJhXyWsYU4JBQ7NzSuNtnqLDm3o4FFkpZAqJCzBw1akRVEtTopN_FEnapzxgrNluusWmd0jGUJ0-zHl6GaxWyJ/s320/RMRRTrophyStapletonEric.jpg" width="320" ya="true" /></a><br />Stapleton 5M start</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifPaA2_XxQveyx44EEhGUIKW8ySAcyl-j_2UgemYZVHyPp5Q99CkhW2AcKy-dVDzNTaC1SXcqJJ1ZRP8PSQV7337Rtn5u4fVdmejJaLZlT4RGk59c9DO7mdmRm9Pko1_g7g1u-Ea4xNHjs/s1600/bradley5k_leaders.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifPaA2_XxQveyx44EEhGUIKW8ySAcyl-j_2UgemYZVHyPp5Q99CkhW2AcKy-dVDzNTaC1SXcqJJ1ZRP8PSQV7337Rtn5u4fVdmejJaLZlT4RGk59c9DO7mdmRm9Pko1_g7g1u-Ea4xNHjs/s320/bradley5k_leaders.jpg" width="297" ya="true" /></a></div>
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Bradley 5K Leaders</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5jVnzillBmimi3iXLBK_e07V_ET6zO-6EyT8EubwfkjExMsOZsWawaxzAjSTXUjQKQWJjVe9nrugdASG0xOmUs0lLNCY86vwByVcce842CaEiYyAngF5CZnby5TMhULQ4jbDUfjglXUKv/s1600/ericg_bradley5k_04212013_2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5jVnzillBmimi3iXLBK_e07V_ET6zO-6EyT8EubwfkjExMsOZsWawaxzAjSTXUjQKQWJjVe9nrugdASG0xOmUs0lLNCY86vwByVcce842CaEiYyAngF5CZnby5TMhULQ4jbDUfjglXUKv/s320/ericg_bradley5k_04212013_2.jpg" width="288" ya="true" /></a><br />Leading the Bradley 5K</div>
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I have averaged around 30-40 miles per week while adding extra swim and cycling workouts.<br />
<br />
Races Completed:<br />
• Hippity Hop Easter Trot: 37:02<br />
• RMRR City Park 4 mi: 23:58<br />
• Bradley International 5K Fun Run: 17:45<br />
• Stapleton Central Park 5mi: 30:05<br />
• Mission Viejo 5K: 18:01<br />
<br />
<h4>
Track Workouts</h4>
I missed a couple weeks running with the Phidippides Track Club due to the bad weather. It snowed more than usual in April. I did one track workout on the treadmill at work. Hill repeats have been a success. <br />
<br />
<br />
<h3>
Bike Update</h3>
A few changes have been made this year to change things up and to get me faster. I have purchased new shoes, cleats, pedals, bike seat, bike bag and a customized bike fitting.<br />
<br />
I learned a few things during my customized bike fitting. <br />
<br />
1) My bike is outdated<br />
2) I have tight hamstrings<br />
3) Speed is not all about the bike<br />
<br />
I have had some good rides and a few long ones. I have been exploring new areas and rode into the mountains with a cycling friend. I have now more than three 65+ mile rides. Each different skill level with one leaving me completely fried.<br />
<br />
I need to concentrate more during my rides. I had a minor crash which gave me some bad road rash and a hurt ego. I was able to ride to Bicycle Village and get me bike fixed. It needed some adjustments.<br />
<br />
<h3>
Nutrition Update</h3>
Nothing new as far as nutrition updates. Some days are better than others when it comes to eating well. Cookies, cakes and beer have been my weakness.<br />
<br />
<h3>
Weights Update</h3>
My Wednesday weight session has been non-existent. I am not sure why I stopped? I should start this back up.<br />
<br />
<h3>
Workout History Data</h3>
<br />
2013 1-Jan 1-Feb 1-Mar 1-Apr 1-May YTD <br />
<br />
Run: 148.39 147.26 141.76 148.03 60.42 645.86 miles<br />
Bike: 278.33 268.61 282.24 354.59 167 1350.77 miles<br />
Swim: 26000 5000 30750 23000 6600 91350 yardsIron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-54771641700239937912013-03-15T09:54:00.003-06:002013-03-15T09:54:54.053-06:00Iron Eric’s Blog Update March 2013<br />
<strong>Swim Update</strong><br />
Adding swim sessions back into my weekly routine has been challenging. I started swimming again in December 2012. I started off slow with short workouts. I watched a few swim videos and checked out some swim books from the library. I have incorporated swim drills into my workouts. I have been working hard to perfect my form.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ2IHhkrTUxOkbT_uPWXmuOiAJswpu60dlv6EslfhDnEFetTNocWZD7F-aE4i_NQ_GU1Ev9NtQf7Ds15t6hjhCuZM4Ywl2DvjhrM9vsUbT8-AdDsVjbOldC5VwPVMifuLh5NXEXxFMaHiW/s1600/162.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" psa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ2IHhkrTUxOkbT_uPWXmuOiAJswpu60dlv6EslfhDnEFetTNocWZD7F-aE4i_NQ_GU1Ev9NtQf7Ds15t6hjhCuZM4Ywl2DvjhrM9vsUbT8-AdDsVjbOldC5VwPVMifuLh5NXEXxFMaHiW/s320/162.JPG" width="240" /></a>Me at California International Marathon </div>
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in Dec 2012</div>
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I started swimming at the local recreation center that is within 1 mile from my house. I chose to swim there because it opens early, close to home and few swimmers are there at 5am. Shortly after I signed up for a monthly membership, the pool closed for repairs. The pool was meant to be closed for only a few days, but some needed repairs were required. I did not swim much in February due to the closure. The closure put a damper on my swim workouts which forced me to swim at another pool. </div>
<br />
<strong>Run Update</strong><br />
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Running is my strong point. I have logged over 10,000 miles since 2007. I hit an all time high with mileage in 2012 with 2493.57 miles. 2013 has different challenges because my “A” race is Ironman Arizona. This means I need to run less and start swimming and cycling more. This has been a hard task because I don’t want to give up my running speed. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxjyAmOB7JESdz_Iu_jOctS-rW0qE5XZqWEfQuAvB6fmtdVOyoxFMNHcL1ahLAQI5lJa0IUk2jO-ddyCsk8iVKB8w8VAI2kRL2EYH95YPNGAirra8mq6zHod9QnHfJUnH_hrBtEBEXLBrr/s1600/P1060134_w520.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" psa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxjyAmOB7JESdz_Iu_jOctS-rW0qE5XZqWEfQuAvB6fmtdVOyoxFMNHcL1ahLAQI5lJa0IUk2jO-ddyCsk8iVKB8w8VAI2kRL2EYH95YPNGAirra8mq6zHod9QnHfJUnH_hrBtEBEXLBrr/s320/P1060134_w520.jpg" width="320" /></a>RMRR Trophy Series in Jan 2012</div>
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<br /></div>
I have averaged around 30-40 miles per week while adding extra swim and cycling workouts.<br />
<br />
Races Completed:<br />
• Snowman Stampede<br />
• RMRR Platte River Bar and Grill – 7mi<br />
• RMRR Crown Hill Park – 3mi<br />
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<strong>Track Workouts</strong></div>
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March means early track workouts. I will continue to run with the Phidippides Track Club. I am not certain how many workouts I will be able to attend. I am usually one of the top runners in the group and may want to scale things back a little so I can conserve my energy for the other disciplines of triathlon.</div>
<br />
<strong>Bike Update</strong><br />
A majority of my workouts have been indoors. Colorado is hit or miss when it comes to the weather and I need to make sure the roads are in safe conditions. I have had a few long sessions outdoors and anticipate learning new road and paths to travel. My mileage is 600+ which is close to last year’s totals.<br />
<br />
I hope to do more century rides in 2013. I want to build the endurance and strength to ride long.<br />
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I will be making a few big purchases this year to enhance my cycling performance. Shoes, pedals, seat and a customized bike fitting will improve my cycling. </div>
<br />
<strong>Nutrition Update</strong><br />
I have changed my nutrition and eating habits. Starting in the 2nd week of February I went on a Fodmaps Diet plan which consists of No Gluten, No Diary, No artificial sweeteners, No High Fructose and limits certain fruits and vegetables. I have been trying to relieve some stomach issues: cramps, bloating and gas. I have had these issues for several months now. This new diet has helped improve some of the symptoms, but not all. I have been slowly consuming dairy, wheat and other products. This has not made my symptoms worse, but not better.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSqZOb3ICzQp0fANM1bnb9n9xOyT2iEVDC91bU3_mMQvFDkpIDNqXmt65fhlRyT53_HSxR_dVDBaT3NNQIA1mKgE9VGzlCKTi0Gkvap_MQWA7Pw1cxSMftZr3PUhzwFjbu6FlWVHBD2It8/s1600/11009_10151459682507025_352955499_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" psa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSqZOb3ICzQp0fANM1bnb9n9xOyT2iEVDC91bU3_mMQvFDkpIDNqXmt65fhlRyT53_HSxR_dVDBaT3NNQIA1mKgE9VGzlCKTi0Gkvap_MQWA7Pw1cxSMftZr3PUhzwFjbu6FlWVHBD2It8/s320/11009_10151459682507025_352955499_n.jpg" width="213" /></a>Snowman Stampede in Feb 2013</div>
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My goal is to eat as healthy as possible.<br />
<br />
<strong>Weights Update</strong><br />
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I lift weights every Wednesday afternoon. I have 8 straight weeks of workouts now. My goal is to strengthen my muscles to improve my triathlon disciplines.</div>
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<strong>Workout History Data</strong></div>
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Jan-13 Feb-13 Mar-13 YTD </div>
Run: 148.39 147.26 24.93 320.58 miles<br />
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Bike: 278.33 268.61 57.73 604.67 miles</div>
Swim: 26000 5000 7450 38450 yardsIron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com2tag:blogger.com,1999:blog-7630807729474073920.post-89296454989489762112013-01-02T12:16:00.002-07:002013-01-02T12:16:30.412-07:00New Year, New ChallengesIt's a new year. 2013 has come and I am ready for some new challenges. I will be swimming and cycling more and hopefully take some private lessons.<br />
<br />
What will this year bring?<br />
<br />
More Volunteering<br />
Active on my Blog<br />
Ironman Arizona<br />
Recover from my nagging groin/stomach<br />
<br />
<br />
2012<br />
California International Marathon: 2:48:57<br />
Denver Marathon - 2:49:46<br />
Another Bolder Boulder<br />
Great track workouts<br />
Super fast 5K's<br />
...and a nagging groin/stomach issue<br />
Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-33854970461333017092012-10-05T10:41:00.000-06:002012-10-05T10:41:46.921-06:00Denver Rock n Roll Marathon 2012 Race Report<br />
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<strong>The Expo</strong></div>
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I was able to help out GU Sports at the expo this year. I learned from last year and I brought a bar stool. I was able to sit a big chunk of the time, but was up high so it wasn’t rude when I spoke to participants. I learned a few things about GU products and felt that I did a good job representing the product.</div>
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I walked around the expo twice. The first day I had a few snacks and tried some new products. I tried to be conservative on the second day. I love going to expos and talking with the vendors. I didn’t talk as much this year to the vendors.</div>
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<strong>VIP</strong></div>
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I received a VIP pass from GU Sports for working the expo. GU is a big sponsor of the race, and as being an ambassador, I got VIP tickets. I wasn’t quite sure what to expect, but this was amazing. Nicole and Ariel came with me on race day. We parked in the VIP lot. The VIP lounge made it easy and simple. Portta Potties, VIP bag check, morning treats were just a few benefits. I sure wish I would have had some food and drink before the race. Maybe next year. The Pre-race was a snap. I left to the start about 10-15 minutes before the start. I was able to use the restroom one last time and stayed in my warm up clothes as long as possible.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjljw7bAHOx4e05HcA6b4xvMOXsdfrzxKc4EyxBk8jhIZEDEbzjB3l3xNCK5p1OIOLFcIUULgbzFlMH3jtSpQbKyofCxR8EhOtjk9-qKY6vU3VRwLyrqjejXFnEtU9UzE_DwQLxk6Jh9O5p/s1600/DenverRnRMarathon1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" mea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjljw7bAHOx4e05HcA6b4xvMOXsdfrzxKc4EyxBk8jhIZEDEbzjB3l3xNCK5p1OIOLFcIUULgbzFlMH3jtSpQbKyofCxR8EhOtjk9-qKY6vU3VRwLyrqjejXFnEtU9UzE_DwQLxk6Jh9O5p/s320/DenverRnRMarathon1.jpg" width="320" /></a></div>
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<strong>Marathon Start</strong></div>
I wiggled my way to the start line and got close to the start. I tried not to get too close because I feared I would go out too fast. The Colorado Rockies manager, Jim Tracy, got the chance to start the race. Cool to see him up close. My fingers and toes were a little cold and numb.<br />
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<strong>Miles 1-5</strong><br />
I kept telling myself to take it easy. I tried hard not to go out too fast. My Garmin watch always seems to go out of signal while in downtown Denver. I used my Timex watch in conjunction because I knew of Garmin’s faults. The miles seemed easy. I passed Kerry Kuck, blind runner, and told him to have a good race. I was in close range with Tristan Mitchell, but I knew he was running the half marathon. <br />
<br />
Mile 1 6:06<br />
Mile 2 5:46<br />
Mile 3 6:10<br />
Mile 4 6:08<br />
Mile 5 6:09<br />
<br />
<strong>Miles 6-10</strong><br />
I had mile first gel just before mile 6. I was doing well with liquids and it was nice to see the course again. I ran this part of the course several weeks ago. I was able to see who was ahead and who was trailing. It was nice to see some of my running friends. I was happy with my 10K and 10 mile split times.<br />
<br />
Mile 6 6:19<br />
Mile 7 6:04<br />
Mile 8 6:08<br />
Mile 9 6:38<br />
Mile 10 5:56<br />
<br />
<strong>Miles 11-15</strong><br />
I made the marathon / half marathon split turn perfectly. The signs were perfect. Ryan Turbyfill and his family were on the course and I saw them twice. It was so awesome to see them and I was giving out high fives. Half marathon split time was perfect. It was almost a little too fast. I had my second gel just before the 12.6 water station. I had a runner or two pass me after the half marathon point.<br />
<br />
Mile 11 5:49<br />
Mile 12 6:24<br />
Mile 13 6:34<br />
Mile 14 6:13<br />
Mile 15 6:34<br />
<br />
<strong>Miles 16-20</strong><br />
I felt my first leg cramp around mile 15, which was same as last year. It was starting to get a little tough. The course was still familiar and I knew I should try to reserve as much energy as possible. I had my third gel around mile 19. I had more Gatorade because I knew the sodium content was higher. I was pretty satisfied with my 20 mile split time. It was a little slower than my training runs.<br />
<br />
Mile 16 6:35<br />
Mile 17 6:41<br />
Mile 18 6:29<br />
Mile 19 6:30<br />
Mile 20 7:07<br />
<br />
<strong>Miles 20-26.2</strong><br />
Here comes the toughest part of the marathon. I didn’t struggle as much this year with the final miles. I had a few more runners pass me, but I remember passing one. My legs were tight and cramped, but I was mentally tough. During the last mile I had a runner gaining on me. He had an orange shirt and the big uphill was coming. I wanted to work hard so he wouldn’t catch me. The finish was a dead sprint. A different runner was gaining distance fast and I wasn’t sure if I could keep ahead. He caught me. Another one was coming, but never caught me. What a close and tough finish. <br />
<br />
Mile 21 6:39<br />
Mile 22 6:40<br />
Mile 23 7:03<br />
Mile 24 7:16<br />
Mile 25 7:12<br />
Mile 26/.2 8:11<br />
<br />
<strong>Finish</strong><br />
Overall 14 of 2166<br />
Division 5 of 211<br />
Gender 13 of 1211<br />
<br />
<strong>Post-Race</strong><br />
After I finished my calves, hamstrings, hips, and even my right shoulder has some of the most intense cramping I’ve ever witnessed. Things settled down after some ice and I slowly went to find my family. I decided to go to the medical tent because my fingers were a little tingly and I was shivering. When I arrived (50 min after the race), I had serious cramps again. The medics took my temperature which read 102, then again at 102.2. Ice and deep breaths helped my temperature even though I was still shivering.<br />
<br />
I transferred medic tents where the staff took a few tests. My blood sugar level was at 72, Blood pressure was normal, temperature returned to normal, sodium normal, and every thing else normal. I was given an IV and drank a highly concentrated sodium sports drink. I was taken to be warmed up by the sun and left within an hour.<br />
<br />
<strong>Nutrition</strong><br />
I had 4 GU gels during the race (1 every 6 miles). 3 where GU roctanes which have more sodium and potassium then the regular GU gels. I drank at nearly every aid station. I drank Gatorade Endurance (which has a high amount of sodium) at every other aid station. When I knew I was starting to cramp I consumed more Gatorade. At some point around mile 18-20 I noticed my stomach was sloshing a little bit.<br />
<br />
The nutrition and weather was nearly the same during my high intense training runs. My body did not cramp during the training runs. I ran 20 miles of the race course several weeks ago. I am on a mission now to find out solutions to my cramping and solve it.Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-72492143158514314352012-08-24T09:46:00.002-06:002012-08-25T18:09:14.286-06:00Recent Happenings<br />
<b style="mso-bidi-font-weight: normal;">Father’s Day Mile</b><br />
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The Rocky Mountain Road Runners hosted a 1 mile race on a Thursday night at Denver City Park.<span style="mso-spacerun: yes;"> </span>This course was created to be fast and fairly flat.<span style="mso-spacerun: yes;"> </span>This event was in early June so I had 3 solid months of track workouts.<span style="mso-spacerun: yes;"> </span>How do you train for a Mile event when you are training for a marathon?<span style="mso-spacerun: yes;"> </span>Good question.<span style="mso-spacerun: yes;"> </span>I ran 5 easy miles early that morning in hopes that I could recover in enough time.<span style="mso-spacerun: yes;"> </span>I also took it easy at the track workout 2 days prior.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN3XI273k-PAy3ErtjxM_4QPdn5W_Zv-6yVOQjp5UA14z5wVyxeXJBmdAVr3i_3sL6NUaI03HhCosk-ZOFV41PsC31mn3Uj53bdad3hYQ2Dt78rRsFdtHBqpYw3NenLC6c5ib3oI0DLDtS/s1600/4th+july+011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN3XI273k-PAy3ErtjxM_4QPdn5W_Zv-6yVOQjp5UA14z5wVyxeXJBmdAVr3i_3sL6NUaI03HhCosk-ZOFV41PsC31mn3Uj53bdad3hYQ2Dt78rRsFdtHBqpYw3NenLC6c5ib3oI0DLDtS/s320/4th+july+011.jpg" width="240" /></a></div>
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My goal was to set a personal best.<span style="mso-spacerun: yes;"> </span>The first 400 was screaming fast.<span style="mso-spacerun: yes;"> </span>I had some awesome competition and I was nearly leading the pack.<span style="mso-spacerun: yes;"> </span>I glanced at my watch and by the 800 meter mark I was well on my way. <span style="mso-spacerun: yes;"></span>I was too far ahead and the last 800 meters was slower.<span style="mso-spacerun: yes;"> </span>I could tell I was slowing down.<span style="mso-spacerun: yes;"> </span>It was time to hold on and finish strong.<span style="mso-spacerun: yes;"> </span>Too much energy was wasted and the lead pack slowly got away.</div>
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Time: 4:52 </div>
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Overall: 6th</div>
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AG: 2nd</div>
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<b style="mso-bidi-font-weight: normal;">Slacker Half Marathon</b></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5ZzJz5XSYctM4nZTbhRHLqFFziNZkOdXutBFrpPnHK2r3-NSiD5aIATrDcB9L1XCnDP9_wwBbcqqt3Aj3f2gQZuTGk8Ha_WxEZpPXCkx0R6IFrlB5gH06yandQQ9W7W0zN8YAEMWPOOto/s1600/Eric_Slacker_2012.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5ZzJz5XSYctM4nZTbhRHLqFFziNZkOdXutBFrpPnHK2r3-NSiD5aIATrDcB9L1XCnDP9_wwBbcqqt3Aj3f2gQZuTGk8Ha_WxEZpPXCkx0R6IFrlB5gH06yandQQ9W7W0zN8YAEMWPOOto/s320/Eric_Slacker_2012.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Slacker Half - Half way point.</td></tr>
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The Slacker Half Marathon runs from Idaho Springs to Georgetown.<span style="mso-spacerun: yes;"> </span>It starts at 7000+ feet of elevation and most of the race is down hill.<span style="mso-spacerun: yes;"> </span>I have done this race before, but I learned a few things.<span style="mso-spacerun: yes;"> </span>Nicole drove me to the start this year which reduced a large amount of stress.<span style="mso-spacerun: yes;"> </span>I had more time to relax and the restroom breaks didn’t seem as dire.<span style="mso-spacerun: yes;"> </span>The trail to this course has been modified some.<span style="mso-spacerun: yes;"> </span>The gravel seemed to be better packed and had a wider trail.<span style="mso-spacerun: yes;"> </span>Many of my running friends were at this event, so it made a better experience overall.</div>
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The race is downhill almost the entire way.<span style="mso-spacerun: yes;"> </span>I was running at a good pace and tried to control myself on some of the downhill.<span style="mso-spacerun: yes;"> </span>Putting on the breaks often made my recovery time last a little longer than usual.<span style="mso-spacerun: yes;"> </span>Nicole and Ariel were cheering me on at the halfway point and at the finish.<span style="mso-spacerun: yes;"> </span>I was able to push harder this year and didn’t fatigue as fast.<span style="mso-spacerun: yes;"> </span>I think I was better prepared and ran a smarter race.<span style="mso-spacerun: yes;"> </span>This resulted in my best half marathon time.</div>
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Time: 1:17:41</div>
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Pace: 5:56 </div>
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Overall: 5th </div>
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AG: 3rd</div>
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<b style="mso-bidi-font-weight: normal;">Liberty</b><b style="mso-bidi-font-weight: normal;"> Run 5K</b></div>
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The Liberty Run 5K was on July 4<sup>th</sup>.<span style="mso-spacerun: yes;"> </span>We missed the neighborhood hoa’s kid parade to make this event.<span style="mso-spacerun: yes;"> </span>I usually don’t run events on holidays.<span style="mso-spacerun: yes;"> </span>This was the first race I’ve run on 4<sup>th</sup> of July.<span style="mso-spacerun: yes;"> </span>Ariel got a chance to run in the Kids fun run before the main race started.<span style="mso-spacerun: yes;"> </span>It was neat to see all the kids run and have a good time.<span style="mso-spacerun: yes;"> </span>Shortly after the kids run, I went and warmed up.<span style="mso-spacerun: yes;"> </span>I barely gave myself enough time.<span style="mso-spacerun: yes;"> </span>I got back in enough time for the national anthem and brief stretching.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh82Eve0BcQEH0Dk12rPBYep2A1RmT09CEBAVrTJvoTZlfH19GQfTipzN1quxxV37T7VGGqxlP0RTR5igAWfILGNB-hV7pNgJGs_TiE7nJhjclz4zMygMVRNaI35bDDYfGqZlUNZrFAjesw/s1600/4th+july+012.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh82Eve0BcQEH0Dk12rPBYep2A1RmT09CEBAVrTJvoTZlfH19GQfTipzN1quxxV37T7VGGqxlP0RTR5igAWfILGNB-hV7pNgJGs_TiE7nJhjclz4zMygMVRNaI35bDDYfGqZlUNZrFAjesw/s320/4th+july+012.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Liberty Run 5K Start</td></tr>
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The race started fast.<span style="mso-spacerun: yes;"> </span>A few runners dashed out too fast.<span style="mso-spacerun: yes;"> </span>I held back some knowing they wouldn’t last.<span style="mso-spacerun: yes;"> </span>They didn’t last and fell back after ¼ mile.<span style="mso-spacerun: yes;"> </span>I did have some good competition where I was able to push my body hard.<span style="mso-spacerun: yes;"> </span>Two runners slowly got away from me inch by inch.<span style="mso-spacerun: yes;"> </span>They were gone by mile 1 or 2.<span style="mso-spacerun: yes;"> </span>Not by best race, but I was able to pull off another personal record.</div>
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Time: 16:35</div>
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Pace: 5:21</div>
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Overall: 3th </div>
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AG: 1st</div>
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<b style="mso-bidi-font-weight: normal;">Rocky Mountain Road Runners (RMRR)</b></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG0_KJuRWoEhHyTQjxSXuTYInPucUvV2CdYg3hQxmTP-rnZGn1zilSK_BmBARA-2Ig5zEC_2waMA5kkjqPki7euPJFY0Oj53SWtWEP_fJb83rE2lgwKC3w9yDmb0MhwKwtMT3A5fDm0QLy/s1600/RMRR+Trophy+Series+2012+Stapleton+2.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG0_KJuRWoEhHyTQjxSXuTYInPucUvV2CdYg3hQxmTP-rnZGn1zilSK_BmBARA-2Ig5zEC_2waMA5kkjqPki7euPJFY0Oj53SWtWEP_fJb83rE2lgwKC3w9yDmb0MhwKwtMT3A5fDm0QLy/s320/RMRR+Trophy+Series+2012+Stapleton+2.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stapeleton 5K Fast Male & Female</td></tr>
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I love my running club.<span style="mso-spacerun: yes;"> </span>I am the Membership Director.<span style="mso-spacerun: yes;"> </span>I send out all the renewal letters and membership material.<span style="mso-spacerun: yes;"> </span>I make sure the data is correct in the membership database.<span style="mso-spacerun: yes;"> </span>I also help co-race direct a few races during the year.<span style="mso-spacerun: yes;"> </span>RMRR offers 12 races a year with distances ranging 2-10 miles.<span style="mso-spacerun: yes;"> </span>I have become the elite runner in the group.<span style="mso-spacerun: yes;"> </span>I am defending the male scratch (fast male) award from 2011.<span style="mso-spacerun: yes;"> </span>The club runs on a handicap system so all the fast runners are last.<span style="mso-spacerun: yes;"> </span>I have been last for countless months.<span style="mso-spacerun: yes;"> </span>I enjoy socializing with my fellow runners and help out when I can.<span style="mso-spacerun: yes;"> </span>We have BBQs, pancake breakfasts and other social events that make the club enjoyable.</div>
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<b style="mso-bidi-font-weight: normal;">RMRR Marathon Training Series (MTS)</b></div>
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The Marathon Training Series (MTS) is part of the bread and butter of the club.<span style="mso-spacerun: yes;"> </span>The MTS offers a 10 or 20 mile supported course 3 times in the spring and 3 times in the fall.<span style="mso-spacerun: yes;"> </span>The fall course is offered in perfect timing for several big fall marathons (ex Denver or Chicago).<span style="mso-spacerun: yes;"> </span>The fall course is setup for runners to go out 5 miles and 5 miles back on the Big Dry Creek Trail in Westminster.<span style="mso-spacerun: yes;"> </span>The 20 mile option course is repeated twice.</div>
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I owe big thanks to GU for being a sponsor of this event.<span style="mso-spacerun: yes;"> </span>GU gels are given on the course every 2 miles.<span style="mso-spacerun: yes;"> </span>The Aid stations are at miles 2/8/12/18, 4/6/14/16 and 10/20.<span style="mso-spacerun: yes;"> </span>I have been timing my nutrition to drink at every aid station and consume a gel every 6 miles.</div>
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I also provide GU trash cans, literature about (GU, GU brew and GU chomps) and a running/triathlon inspired poster.<span style="mso-spacerun: yes;"> </span>I also give a quick nutrition talk before the race begins.<span style="mso-spacerun: yes;"> </span>I tell the runners to make sure they are well hydrated and not to forget about nutrition.<span style="mso-spacerun: yes;"> </span>I tell them about the gels on the course.<span style="mso-spacerun: yes;"> </span>I tell them to contact me if they have any questions about sports nutrition.</div>
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MTS #1 - 20 miles</div>
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Time: 2:06:29</div>
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Pace: 6:19</div>
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Overall: 1st </div>
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AG: 1st</div>
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</div>
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<b style="mso-bidi-font-weight: normal;">Track Workouts</b></div>
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Track workouts are critical to my speed and success.<span style="mso-spacerun: yes;"> </span>This is my 3<sup>rd</sup> year running on the track and I run with a group called the Phidippides Track Club.<span style="mso-spacerun: yes;"> </span>I run almost every Tuesday evening.<span style="mso-spacerun: yes;"> </span>Track workouts are my 2<sup>nd</sup> workout of the day.<span style="mso-spacerun: yes;"> </span>I can’t make all the workouts so I adjust my schedule to get the workout in.</div>
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<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMrljcaochqSRx_anZ66xPdPPF6VSOhlYfELd_6zU9S3MDuypGNB1AKe_yY2OL8pLyk-v1tZOGDOxkzVz32coVDHEuebQMO2NDCCBUANW7mWd_182zYZo6Pd5Kx_pdCad6_SB_ja77a4O6/s1600/Track+May+2012+2.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMrljcaochqSRx_anZ66xPdPPF6VSOhlYfELd_6zU9S3MDuypGNB1AKe_yY2OL8pLyk-v1tZOGDOxkzVz32coVDHEuebQMO2NDCCBUANW7mWd_182zYZo6Pd5Kx_pdCad6_SB_ja77a4O6/s320/Track+May+2012+2.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">That's me in front.</td></tr>
</tbody></table>
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I think I run too hard some days.<span style="mso-spacerun: yes;"> </span>I don’t hold back unless I have an upcoming race.<span style="mso-spacerun: yes;"> </span>I don’t waste time and give it my all.<span style="mso-spacerun: yes;"> </span>There are some other great runners in the group so I can push myself to new limits.<span style="mso-spacerun: yes;"> </span>I enjoy the camaraderie of the group and give full support to everyone.</div>
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<b style="mso-bidi-font-weight: normal;">Denver</b><b style="mso-bidi-font-weight: normal;"> Rock n Roll Marathon</b></div>
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My “A” race of the year is the Denver Rock n Roll Marathon.<span style="mso-spacerun: yes;"> </span>I have been training extremely hard this year.<span style="mso-spacerun: yes;"> </span>My goal is to run a 2:46 marathon.<span style="mso-spacerun: yes;"> </span>This will be my 3<sup>rd</sup> attempt at this goal pace.<span style="mso-spacerun: yes;"> </span>I’ve learned from a few mistakes I’ve made in the past and eager to tackle the grueling distance.<span style="mso-spacerun: yes;"> </span>I have been averaging 60-80 miles per week and my longest run has been 22 miles.</div>
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I volunteered for the expo last year just 2 days before the race.<span style="mso-spacerun: yes;"> </span>I was on my feet all day.<span style="mso-spacerun: yes;"> </span>I will try harder this year to keep off my feet.<span style="mso-spacerun: yes;"> </span>GU is a big sponsor of the race so I will be in full support and help out any way I can.<span style="mso-spacerun: yes;"> </span>No wrong turns, no cramping and I will stay on top of my nutrition.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9SjisnR2gKuxfzsUI42FvMgGP2PGkzY3R_BcyTQ9-okjnt0HC9bHXV6DSFAb0g7jXbUctx4biuBDdGSVx9-dlJOmEWTKEhQms675aKBIFXrcr4qxcJwO5gLwISUfvu3BH2a3R4E_8xuZV/s1600/hh+5k+026.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9SjisnR2gKuxfzsUI42FvMgGP2PGkzY3R_BcyTQ9-okjnt0HC9bHXV6DSFAb0g7jXbUctx4biuBDdGSVx9-dlJOmEWTKEhQms675aKBIFXrcr4qxcJwO5gLwISUfvu3BH2a3R4E_8xuZV/s320/hh+5k+026.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hippity Hop 10K Overall Winner</td></tr>
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<b style="mso-bidi-font-weight: normal;">My GU Usage</b></div>
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<b style="mso-bidi-font-weight: normal;">Track Workouts</b> – 1 gel 10-15 prior</div>
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<b style="mso-bidi-font-weight: normal;">Hot Workouts</b> – I try to plan my runs where the courses will have access to water.<span style="mso-spacerun: yes;"> </span>I don’t bring liquids on most runs less than 6 miles, unless the temperature is over 90 degrees.<span style="mso-spacerun: yes;"> </span>Runs over 8 miles I will take a gel every 6-7 miles or 45-55 minutes.<span style="mso-spacerun: yes;"> </span>I will start consuming GU Brew after mile 2.<span style="mso-spacerun: yes;"> </span>I try to sip at least 2-4oz every mile.<span style="mso-spacerun: yes;"> </span></div>
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<b style="mso-bidi-font-weight: normal;">Long Workouts</b> – I fill up my water bottle full of GU Brew and I bring a GU Brew tablet for midway point.</div>
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<b style="mso-bidi-font-weight: normal;">Bike Rides</b> – 2 bottles of GU Brew, chomps, gels and tablets just in case.</div>
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<b style="mso-bidi-font-weight: normal;">Early Morning Runs </b>– I enjoy some GU Chomps just before my early morning medium long runs.</div>
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<b style="mso-bidi-font-weight: normal;">Recovery</b> – during big workouts I will use GU Recovery drink shortly after.</div>
Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-2827177258306677972012-02-07T21:31:00.000-07:002012-02-07T21:31:17.401-07:00New Goals, New PRsI have several new goals for 2012. My goal is to set some new PRs in the following distances:<br />
<br />
1 mile: 4:48 or less<br />
5K: Sub 17:00<br />
10K: 34:44 or better<br />
half-marathon: Sub 1:22<br />
marathon: 2:46<br />
<br />
I guess I should think about focusing on one race. Bolder Boulder is coming up in May so I think I will start training hard for a super fast 10K.<br />
<br />
I ran on the treadmill again today and did some speed work. Here was my workout:<br />
Warmup: 2.6 miles <br />
2x1 mile @ 6:15/mile pace<br />
.25 mile rest between miles<br />
1x1 mile @ 5:45-5:50/mile pace<br />
Cool Down: .25 miles<br />
Stretch<br />
<br />
Pretty good workout. I like the speed work because it makes the time pass by faster.Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com1tag:blogger.com,1999:blog-7630807729474073920.post-78208011190796995532011-11-28T09:37:00.000-07:002011-11-28T09:37:06.927-07:00Podcast Links<div style="text-align: center;">Endurance Planet (<a href="http://www.enduranceplanet.com/">http://www.enduranceplanet.com/</a>) </div><div class="separator" style="clear: both; text-align: center;"><a href="http://images.irunfar.com/wp-content/uploads/Endurance-Planet.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dda="true" src="http://images.irunfar.com/wp-content/uploads/Endurance-Planet.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;">Pace Per Mile (<a href="http://www.pacepermile.com/">http://www.pacepermile.com/</a> )</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8hCcy7LHORDrFPEg3aMcBx3TrH9NgIFErqVlJtxjtKWyIN08kZUE7G6oVcMINgBC6nq0DUN50ZTOZqtAauJdW53NxG58bDCa0ee6OcJ7sepE_sSO9-i_5rfOFrOXXhKP2a_oWzTNyrEA/s150/PacePerMile+logo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8hCcy7LHORDrFPEg3aMcBx3TrH9NgIFErqVlJtxjtKWyIN08kZUE7G6oVcMINgBC6nq0DUN50ZTOZqtAauJdW53NxG58bDCa0ee6OcJ7sepE_sSO9-i_5rfOFrOXXhKP2a_oWzTNyrEA/s150/PacePerMile+logo+2.JPG" /></a> </div><div align="center"></div>Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-18513417283490681872011-11-28T09:25:00.000-07:002011-11-28T09:25:11.936-07:00Big StridesI have some made some big progress this year. I have several Personal Bests/Records. <br />
<strong>1 Mile</strong><br />
I ran 4:49 at the Metro Mile in July 2011<br />
<br />
<strong>5K </strong><br />
I ran a 17:02 at the Bradley International 5K fun run<br />
<br />
<strong>10K </strong><br />
I ran a 34:44 at the Orange County 10k in CA<br />
<strong>Marathon</strong><br />
I ran 2:56:37 at the Denver Marathon<br />
<br />
<strong>Half-Ironman</strong><br />
Total time of 5:15:07 at Ironman Boulder 70.3<br />
<br />
What has been my success? How much more can I improve? What brings next year? This year I have improved the track workouts, P90x, better nutrition and gave it my best.Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-65771279580189743272011-08-09T20:43:00.001-06:002011-08-09T20:43:01.414-06:002011 Boulder 70.3 Race Report<strong>Pre-race routine </strong><br />
I set my alarm for 4:00am, 4:15am, and 4:45am. I wanted to make sure I got up. I got up by the about the second alarm. I changed my pre-race meal slightly today with a little less oatmeal. I am going to this race solo again this year. Way too hot for my family. I had most of my stuff packed in the car the night before so I was able to sleep for just a little bit longer. I brewed some coffee and I was out the door.<br />
<br />
<strong>Event warmup</strong><br />
Traffic getting into the reservoir was pretty bad. I had an extra 15 min. since the last race. I've been getting faster at setting up my transition area. I dump all the stuff out of my bag and neatly place my shoes, gels, helmet and other stuff in an organized fashion. I went to my car a few times to drop off my extra stuff. Restroom breaks were somewhat minimal today. I left my shoes and socks next to a tree. I figured it wouldn't be the end of the world if they were gone when I returned. I started in the 2nd to last wave so I had some time to spare. Of course, by the time I got in the water for a quick warm-up, I had less than 5 minutes to start. <br />
<br />
<strong>Swim</strong> <br />
I had prescription goggles this year so I was able to see. I sure did miss the tinted goggles. I am not a super fast swimmer, but I am consistant. I was able to see swimmers and the buoys. Amazing!! My sighting seemed to be great and I kept on course pretty well. I looked at my watch a few times during the swim and I knew I was on my pace. <br />
<br />
I have had slight issues in the past with cramping, or feeling like this swim was never going to end. I didn't really have any fears or issues this year. <br />
40:38 (2011)<br />
47:55 (2008) <br />
39:25 (2007) <br />
<br />
<strong>T1 </strong><br />
They say to practice transition. I should probably do that some time. Transition wasn't too bad and was a little faster than the last race. The transition includes the run from the swim end to the leaving with your bike. The baby pool saves time since I don't have to worry about wiping off my feet.<br />
2:17 (2011)<br />
1:58 (2008) <br />
1:51 (2007) <br />
<br />
<strong>Bike </strong><br />
I had a pretty good start on the bike. I was passing people left and right which got old. I tried keeping an even pace throughout the race. I passed my friend Duane around mile 5. I shouted "keep it real, be strong". Sure was great to see him on the course. I also passed my other friend, Erin at about mile 6. The course seemed pretty fast and I was rockin. The downhill section came and it seemed that it wasn't as steep. I maxed at 40.4mph where in years past my max was 43.7mph(2008), 45.1mph(2007). I always try to pace myself and my average cadence is usually between 90-100rpms. I was playing leap from with a few riders. Those who had spectecular bikes passed me on the downhill, but I would catch them going up. I saw a rider or two who had the same bike as mine. I shouted "cool bike". I mentioned once "I have the same bike".<br />
<br />
My nutrtion on the bike was fair. I had a shot of GU Roctain's about ever 35-40 minutes. I also had my GU brew. I drank about 36oz of GU Brew, some water, and just a little Gatorade Pro Perfrom. I don't think I drank enough?? I probably had about 40-44oz of liquids on the bike. I also took 4 endurolyte capsules. Not the easiest to take while riding, but I managed<br />
<br />
There is one turn-around part that was pretty nerve racking during the first look. I had to slow down big tme because a few riders nearly stopped and hogged the entire area.<br />
<br />
I was pretty tired/wasted by the second turn-around part. I was starting to feel a little lousy and I regreted not taking any chamois butter (helps with chaffing around the saddle areas). I didn't want to stop, but I sure did feel like it. It didn't seem too hot, but I poured water on my back. If felt pretty good for a short time and then it dried up.<br />
<br />
Bike Split 1: 27.85 mi (1:19:20) 21.06mph<br />
Bike Split 2: 28.15 mi (1:24:05) 20.09mph<br />
<br />
2:43:25 - 20.56mph (2011)<br />
2:40:32 - 20.9mph (2008) <br />
2:38:23 - 21.2mph (2007) <br />
<br />
Here is the the time that my bike computer said: <br />
Time:<br />
Odo: 1907.5 miles <br />
Max: 40.4 mph <br />
Avg: 20.5 mph <br />
Distance: 56.31 miles <br />
<br />
<strong>T2 </strong><br />
Someone racked their bike in my spot. I couldn't find my stuff and I was getting frustrated. T2 is usually pretty fast and I am quick. I finally found my stuff and hurried.<br />
1:41(2011)<br />
1:14 (2008) <br />
1:28 (2007) <br />
<br />
<strong>Run </strong><br />
Time to rock! I was ready to push it hard and finish the race strong. I have been training hard for the run and my goal was to run 1:30-1:35. The first few miles were awesome! I ran 6:53 and 6:59. That is pretty good considering there is a good uphill section. I passed the first aid station and I think I grabbed some water. I did not bring my race belt this year, but I did manage to bring my Garmin watch.<br />
<br />
I started to feel a little sluggish around mile 4. I looked at my watch and I knew the possibility of going sub 5 hours was almost gone. I had to use the port-o-potty so I found the next one. It was in use. I am not waiting. I found the next one was open about 1/2 mile later. When I stopped, but I felt my legs cramp. They were pretty crammped from the start of the run, so I knew it could be a long run. <br />
<br />
The next aid station I drank some cola. WOW. This stuff was great, but only when it was cold. <br />
<br />
Gatorade, cola, water, Ice, water on self, sponge, repeat. I did this nearly every aid station from this point on. It wasn't always in this order. I missed the sponges more often then not. I even got once sponge that was sandy. It seemed that I was pretty dry coming into the next aid station. Amazing what hot weather will do. I only had one gel around mile 4. I was pretty hungry. It was the only gel I had.<br />
<br />
I passed my friend, Ted Dunst around mile 5.5. I didn't stop to talk. I told him good job and I kept going. I almost feel like I was being rude, but no time for chit chat.<br />
<br />
The wind picked up big time during the second loop. On top of the hill I saw one lady get blasted by a dust storm. My hat flew off around mile 11. It didn't go far, so I had to get it.<br />
<br />
Mile 1: 6:56, Mile 2: 6:59, Mile 3: 7:34, Mile 4: 7:42, Mile 5: 8:22, Mile 6: 8:04<br />
Mile 7: 8:25, Mile 8: 8:34, Mile 9: 8:25, Mile 10: 8:22, Mile 11: 8:16, Mile 12: 9:07<br />
Mile 13: 8:35, Mile .1: 0:44,<br />
<br />
Rest time: 0:55 - includes quick bathroom break, stopping at aid stations, etc.<br />
<br />
<br />
Run Split 1: 6.55 miles (51:12) 7:49/mi<br />
Run Split 2: 6.55 miles (55:54) 8:32/mi<br />
<br />
1:47:06 - 8:10/mile (2011)<br />
2:00:24 - 9:10/mile (2008) <br />
2:00:14 - 9:12/mile (2007) <br />
<br />
<strong>Total time: </strong><br />
5:15:07 (2011)<br />
5:32:01 (2008) <br />
5:21:24 (2007) <br />
<br />
<strong>Cool down </strong><br />
Cool down is what I needed. I was hot and shaking. I felt dizzy and needed to sit down. I debated sitting down at the medic tent, or somewhere else. I went with somewhere else, but just a minute later I went and sat down at the medic tent. They gave me a very cold and wet towel. This made the biggest difference!!! They also gave me some Nuun recovery...which I am not too sure of?<br />
<br />
No ice baths this year. Just didn't seem like fun. It took about an hour to get outside the Boulder Reservoir. When I got home, I took a shower and tried to nap. Didn't sleep much.<br />
<br />
This was the longet triathlon since 2008. After I look at my results, I am pretty happy with my performance. I have improved on my run time by almost 13 minutes. I set a personal record by 6 minutes.Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-37587248511588445892011-08-01T10:24:00.001-06:002011-08-02T07:25:20.448-06:00My 2011 Totals<div style="text-align: center;"><span style="font-size: large;"><strong>My 2011 Totals (Swim, Bike, Run)</strong></span></div><br />
<br />
<strong>January</strong><br />
Swim: 0 yards (0 miles)<br />
Bike: 119.01 miles<br />
Run: 121.70 miles<br />
<br />
<strong>February</strong><br />
Swim: 0 yards (0 miles)<br />
Bike: 251.18 miles<br />
Run: 128.79 miles <br />
<br />
<strong>March</strong><br />
Swim: 17,150 yards (10.0 miles)<br />
Bike: 240.91 miles<br />
Run: 179.39 miles<br />
<br />
<strong>April</strong><br />
Swim: 28,800 yards (16.9 miles)<br />
Bike: 291.26 miles<br />
Run: 136.72 miles<br />
<br />
<strong>May</strong><br />
Swim: 21,600 yards (12.7 miles)<br />
Bike: 333.63 miles<br />
Run: 140.56 miles<br />
<br />
<strong>June</strong><br />
Swim: 15,500 yards (9.1 miles)<br />
Bike: 326.45 miles<br />
Run: 134.14 miles<br />
<br />
<strong>July</strong> <br />
Swim: 20,140 yards (11.8 miles)<br />
Bike: 326.81 miles<br />
Run: 164.51 miles<br />
<br />
<strong><span style="font-size: large;">Total</span></strong><br />
Swim: 103,190 yards (60.7 miles)<br />
Bike: 1,889.25 miles<br />
Run: 1005.81 milesIron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-24104520550475122011-08-01T09:58:00.001-06:002011-08-01T22:28:20.104-06:00Starting Supplements / Results / Goals<strong>Starting Supplements</strong><br />
<br />
I have started taking supplements last week. It is something I have been thinking about and want to make sure my body is well taken care of.<br />
Fish Oil, Magnesium, Vitamin C, Vitamin D, Calcium<br />
<br />
<strong>Metro Mile </strong><br />
A big goal this year was to break a 5:00 minute mile. I’ve been going to track every Tuesday so I have been working extra hard. I ran a 4:56.97 on the track and I ran a 4:49 mile at the Metro Mile.<br />
<br />
<strong>Boulder Peak Triathlon</strong> – 1:24:17<br />
-Division Place M30-34: 14/84<br />
-Sex Place: 106/632<br />
-Swim: 15:44 (Rate 2:06/100m or 1:47/100y, Rank 518) <br />
-T1: 1:54<br />
-Bike: 47:09 (Rate 22.0mph, Rank 183)<br />
-T2: 1:17<br />
-Run: 18:13 (Rate 5:52/mile, Rank 20)<br />
<br />
<strong>Boulder Sprint Triathlon</strong> – 2:27:55<br />
-Division Place M30-34: 15/94<br />
-Sex Place: 127/718<br />
-Swim: 31:45 (Rate 2:07/100m or 1:58/100y, Rank 735) <br />
-T1: 2:39<br />
-Bike: 1:12:41 (Rate 20.9mph, Rank 179)<br />
-T2: 1:24<br />
-Run: 39:26 (Rate 6:21/mile, Rank 58)<br />
<br />
<strong>Coming Up…</strong><br />
<br />
<strong>Ironman Boulder 70.3 Sprint Triathlon</strong> – Goal Sub 5:00<br />
-Division Place M30-34: <br />
-Sex Place: <br />
-Swim: 37:00 - 41:30 (Rate 1:45-1:58/100y, Rank) <br />
-T1: 2:00 - 2:30<br />
-Bike: 2:40:00 – 2:48:00 (Rate 20.5-21mph, Rank)<br />
-T2: 1:15<br />
-Run: 1:25:00 – 1:35:00 (Rate 6:30-7:15/mile, Rank)<br />
<br />
<strong>Denver Marathon -</strong> Sub 2:50Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-61905062578719226622011-05-07T18:18:00.000-06:002011-05-07T18:18:43.788-06:00Trail RacingTrail race is much tougher than road racing!!<br />
<br />
The Bad<br />
Uphill, dirt, uneven paths, sun, rocks, turns, getting lost (just saying), limited facilities, little or no cell phone coverage, going out way to far, big hills.<br />
<br />
The Good<br />
Being out in the wilderness, shade, fresh air, fewer people, down hill, easier on the knees.<br />
<br />
I went to Greenland, CO today and participated in the Greenland 25k. I ran it in 1:48:35. I finished 4th overall and 2nd in my age group. It was a very warm day today and I should have brought some water.<br />
<br />
I was being chased by the #1 female, and she was good. I broke away on the uphill and she was chasing me again on the downhill. She was so close and I pushed it extra hard. I didn't think she would ever catch me. Getting closer and closer. I picked up the pace. She was still behind. 3 miles left...now two. I kept a close eye. I was in 5th place and wanted to keep it that way. Less than a half mile to go and I was nearly sprinting. I knew she wasn't going to catch me, and slowed down just a little.<br />
<br />
I didn't care about anything, but getting 5th place. I ended up 4th place. Guess I don't think to well while I run. Crazy!! Good race and I would highly recommend the Greenland 25k/50k to any trail runner.Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com1tag:blogger.com,1999:blog-7630807729474073920.post-24449084260874711042011-04-23T22:17:00.000-06:002011-04-23T22:17:06.822-06:00Happy EasterHappy Easter!!<br />
<br />
I had a great ride yesterday. 3 hours. I averaged a little over 18mph and rode about 55 miles. Pretty cool day!!<br />
<br />
I have a long run this morning...so I better get to it.Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com1tag:blogger.com,1999:blog-7630807729474073920.post-15778157010329215672011-04-10T21:29:00.000-06:002011-04-10T21:29:41.240-06:00Big weekendThis was a pretty big weekend.<br />
<br />
<strong>Friday</strong><br />
Swam 3300 yards<br />
<br />
<strong>Saturday</strong><br />
Cycled 40 miles (1/2 in strong winds)<br />
Ran 4 miles<br />
Swam 1700 yards<br />
<br />
<strong>Sunday</strong><br />
I was supposed to run for an hour and a half, and cycled for an hour...but I took the day off. Instead I spent the day with the family. My parents, siblings and the rest of the crew to celebrate my 31st birthday!! Yeah!!Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-68442895825832588542011-04-03T18:48:00.000-06:002011-04-03T18:48:58.449-06:002011 UpdateBeen pretty busy these days.<br />
<br />
I got a new job in November and just haven't had nearly as much time to write as I would like.<br />
<br />
I'm back in the triathlon world. I took last year off and focused on my running. I have made great strides and set a few PR's. This year I want to add what i've gained and improve. I want to get that sub 5 hour half-ironman, break under 5 minutes for the mile, set a 10k pr, and just enjoy swimming, cycling and running.<br />
<br />
With that being said, I did a brick workout yesterday. I rode for 2 hours, then ran for 45 minutes. Both were close to race pace...and it sure did feel good.<br />
<br />
Stay tuned...a new blog design is coming!!Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-16240900855283895282010-12-14T21:30:00.000-07:002010-12-14T21:30:52.190-07:00Catchin upLots and Lots of catching up. So many things have happened since my last post. I ran a marathon, bought a new car, started a new job, and so much more!!! Where to begin?<br />
<br />
My blog doesn't look the greatest...so a new version is coming!!!<br />
<br />
Denver Rock n Roll Marathon was a complete bust for me. I ran 2 miles extra because I took a wrong turn. I finished with the half-marathoners. I ended up running back to catch up to the race. Not a good performance. My time was still pretty darn good, but I did not hit my goal. My time was 2:59. This was an adjusted time because the course ended up being to long.<br />
<br />
I started a new job at the Sheriff's Office. I am the reports guy. I started on Nov. 1st and it's been treating me well.<br />
<br />
P90x started on Nov 1st. I've been hanging pretty well, but some days I ache more than others.<br />
<br />
Another Ironman? 2012?? Guess I need to talk to Nicole first...<br />
<br />
And more...Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com2tag:blogger.com,1999:blog-7630807729474073920.post-6724861838177445702010-09-11T20:28:00.000-06:002010-09-11T20:28:49.849-06:00Who let the Dogs out?Dogs = My running legs<br />
<br />
I had a 20 mile training run today with the Rocky Mountain Road Runners. I wasn't sure I was even going to run this event, but decided to at the last minute.<br />
<br />
I rocked!! Finally. I was 17 minutes faster than my 20 mile mark at the Boston Marathon. My total was was 2:13:45. Does this mean I could break under 3 hours at the Denver Rock n Roll Marathon on Oct. 17th? I was on pace to run a 2:58 marathon...or better??<br />
<br />
Pics to come soon!!Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com1tag:blogger.com,1999:blog-7630807729474073920.post-87773950527228618532010-09-02T08:49:00.000-06:002010-09-02T08:49:38.901-06:00July/August RecapHere is a quick re-cap:<br />
<br />
<strong>Running</strong><br />
Lots of running these days. Every weekend is a long run. I even woke up at 4:30am last Sat. to squeeze in my long run. I've been averaging 7:45-8:10 per mile on my 18+ long runs. I haven't run past 20 miles. I was tempted one day, but my watch ran out of batteries and I didn't want to guess my distance.<br />
<br />
<strong>Swimming</strong><br />
I was swimming every Wednesday on my run day off. It has been awhile since I have been to the pool and not sure when I will be going back?<br />
<br />
<strong>Cycling</strong><br />
I had a flat tire going into work early August. I tried changing it, but I ended up pinching 2 tubes. I had to call Nicole to come pick me up. I haven't rode my bike since. I was riding my bike every Friday to work. I've been having troubles getting my back tire on. I pinched 2 more tubes and I am out of tubes. I need to go to the bike store. I think I will need to buy a new tire??<br />
<br />
<strong>Family Life</strong><br />
Family life is good. Ariel is growing up so fast. She is almost 16 months old. Amazing how time goes by. Ariel has some squeaky shoes that she loves. Ariel has been trying new things and getting into everything. She went to swim classes, gymnastics, and so much more.<br />
<br />
<strong>New Car</strong><br />
I bought a car last weekend. I purchased a 2009 Kia Optima. I got a pretty good deal and satisfied. Not sure what I will do with my Mercury Cougar yet. It needs a new transmission. I hope to sell it.<br />
<br />
<strong>Races</strong><br />
Not too many races. I have done 2 work related 5Ks within the last month or two. I am signed up for the Denver Rock n Roll Marathon. I am working extremely hard to do well.<br />
<br />
<strong>Track Practice</strong><br />
I have been going to track since late July. I feel so strong and running well. We have done 400's, mile repeats, 2 mile run, 1200s and ladders. Good stuff and I hope this is making me faster<br />
<br />
<strong>P90</strong><br />
I finished the 1-2 and 3-4 in 45 days. I am now currently working on the Master Series. It has been fun, but very dedicating to get up at 6am to complete the workouts. I am not sure when I will start the P90x? Maybe after the marathon??<br />
<br />
Thanks for reading and sorry for such a long time between posts.Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com1tag:blogger.com,1999:blog-7630807729474073920.post-15646538121762351092010-07-28T21:13:00.000-06:002010-07-28T21:13:38.170-06:00Too many workouts??Too many workouts and not enough time in the day to do other things. I have my house to clean, yard to take care of, baby to play with, go to work, maintain the cars, laundry, blog, facebook, hotmail....<br />
<br />
The list goes on and on. I just don't have enough time for everything. Somethings got to go??? Not sure what? OH well...<br />
<br />
I've been running about 45-55 miles per week. I'm running 5-6 days a week, cycling and swimming once a week. I swim on Wednesdays and bike to work on Fridays. <br />
<br />
Did I mention that I started track practice?? I want to get faster and the only way is speed workouts!!! It's going pretty well. Track is on Tuesday nights so I take Wed. off for recovery.<br />
<br />
More to talk about later. Thanks for stopping by.Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-7796550381390002912010-07-08T15:59:00.005-06:002011-08-01T09:27:25.436-06:00My 2010 Totals<span style="background-color: white; color: black; font-size: 180%;">My 2010 Totals (Swim, Bike, Run)</span><br />
<span style="color: black;"><br />
<span style="background-color: white;"></span></span><br />
<span style="background-color: white; color: black; font-size: 130%;"><strong>January</strong></span><br />
<span style="background-color: white; color: black;">Swim: 0 meters (0 miles)</span><br />
<span style="background-color: white; color: black;">Bike: 0 miles</span><br />
<span style="background-color: white; color: black;">Run: 336.91 miles</span><br />
<span style="color: black;"><br />
<span style="background-color: white;"></span></span><br />
<strong><span style="background-color: white; color: black; font-size: 130%;">February</span></strong><br />
<span style="background-color: white; color: black;">Swim: 4,200 meters (2.8 miles)</span><br />
<span style="background-color: white; color: black;">Bike: 44.50 miles</span><br />
<span style="background-color: white; color: black;">Run: 235.77 miles </span><br />
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<strong><span style="background-color: white; color: black; font-size: 130%;">March</span></strong><br />
<span style="background-color: white; color: black;">Swim: 10,100 meters (6.73 miles)</span><br />
<span style="background-color: white; color: black;">Bike: 72.64 miles</span><br />
<span style="background-color: white; color: black;">Run: 55.25 miles</span><br />
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<strong><span style="background-color: white; color: black; font-size: 130%;">April</span></strong><br />
<span style="background-color: white; color: black;">Swim: 7,700 meters (5.13 miles)</span><br />
<span style="background-color: white; color: black;">Aqua Jogging: 4 hrs 10 min<br />
Bike: 74.31 miles</span><br />
<span style="background-color: white; color: black;">Run: 65.04 miles</span><br />
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<strong><span style="background-color: white; color: black; font-size: 130%;">May</span></strong><br />
<span style="background-color: white; color: black;">Swim: 7,200 meters (4.8 miles)</span><br />
<span style="background-color: white; color: black;">Bike: 63.75 miles</span><br />
<span style="background-color: white; color: black;">Run: 48.03 miles</span><br />
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<strong><span style="background-color: white; color: black; font-size: 130%;">June</span></strong><br />
<span style="background-color: white; color: black;">Swim: 5,500 meters (3.6 miles)</span><br />
<span style="background-color: white; color: black;">Bike: 98.89 miles</span><br />
<span style="background-color: white; color: black;">Run: 135.75 miles</span><br />
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<span style="background-color: white; color: black; font-size: 130%;"><strong>July </strong></span><br />
<span style="background-color: white; color: black; font-size: small;">Swim: 5,000 meters (3.3 miles)</span><br />
<span style="background-color: white; color: black; font-size: small;">Bike: 42.58 miles</span><br />
<span style="background-color: white; color: black; font-size: small;">Run: 199.92 miles</span><br />
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<strong><span style="color: black;"><span style="background-color: white;"><span style="font-size: large;">August</span> </span></span></strong><br />
<span style="background-color: white; color: black; font-size: small;">Swim: 0 meters (0 miles)</span><br />
<span style="background-color: white; color: black; font-size: small;">Bike: 0 miles</span><br />
<span style="background-color: white; color: black; font-size: small;">Run: 258.89 miles</span><br />
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<strong><span style="background-color: white; color: black; font-size: large;">September</span></strong><br />
<span style="background-color: white; color: black; font-size: small;">Swim: 0 meters (0 miles)</span><br />
<span style="background-color: white; color: black; font-size: small;">Bike: 0 miles</span><br />
<span style="background-color: white; color: black; font-size: small;">Run: 216.81 miles</span><br />
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<strong><span style="background-color: white; color: black; font-size: large;">October</span></strong><br />
<span style="background-color: white; color: black; font-size: small;">Swim: 0 meters (0 miles)</span><br />
<span style="background-color: white; color: black; font-size: small;">Bike: 0 miles</span><br />
<span style="background-color: white; color: black; font-size: small;">Run: 153.81 miles</span><br />
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<strong><span style="color: black;"><span style="background-color: white;"><span style="font-size: large;">November</span> </span></span></strong><br />
<span style="background-color: white; color: black; font-size: small;">Swim: 1,600 meters (1.0 miles)</span><br />
<span style="background-color: white; color: black; font-size: small;">Bike: 0 miles</span><br />
<span style="background-color: white; color: black; font-size: small;">Run: 97.52 miles</span><br />
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<strong><span style="background-color: white; color: black; font-size: large;">December</span></strong><br />
<span style="background-color: white; color: black; font-size: small;">Swim: 0 meters (0 miles)</span><br />
<span style="background-color: white; color: black; font-size: small;">Bike: 53.32 miles</span><br />
<span style="background-color: white; color: black; font-size: small;">Run: 106.94 miles</span><br />
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<strong><span style="background-color: white; color: black; font-size: large;">Total</span></strong><br />
<span style="background-color: white; color: black; font-size: small;">Swim: 41,300 meters (27.53 miles)</span><br />
<span style="background-color: white; color: black; font-size: small;">Bike: 449.99 miles</span><br />
<span style="background-color: white; color: black; font-size: small;">Run: 1,910.64 miles</span>Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-61915761770211903182010-06-24T07:00:00.001-06:002010-06-24T07:04:53.650-06:00Power 90 and Bike to Work Day<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7gSdpPiXk_ng_MPVXzlUfPYE5zvdG9h9JRbKRtbp7h0yAsDYuLrbQeORmkibyc0Dbsu4USMctUtYbbNRawRwhAdsZgZHerSGlP343ujcsXzwlzdRA2KzKczQp_Ix7C2kbG-rdWM3QfMgO/s1600/father's+day+026.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" ru="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7gSdpPiXk_ng_MPVXzlUfPYE5zvdG9h9JRbKRtbp7h0yAsDYuLrbQeORmkibyc0Dbsu4USMctUtYbbNRawRwhAdsZgZHerSGlP343ujcsXzwlzdRA2KzKczQp_Ix7C2kbG-rdWM3QfMgO/s320/father's+day+026.jpg" /></a></div>Been extra busy these days. Nicole and I started a new workout program on Monday. We started the Power 90 workout program. This is similar to the P90x program, but came out before it. This is the first version of p90x. We've been getting through it.<br />
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Yesterday was Bike to work day. I did p90 in the morning, rode my bike to work, ran 10 miles during lunch, rode my bike back home. What a crazy day it was. Maybe a big overboard? Good for training. I haven't trained like this since Ironman in 2008.<br />
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A new Ironman is coming to Texas. Looks interesting!!! Maybe in 2012? We'll see. Would need to find some extra money and time to train.Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com0tag:blogger.com,1999:blog-7630807729474073920.post-57053950839766315452010-06-02T20:01:00.000-06:002010-06-02T20:01:44.158-06:00BB 10K - DONEAnother BolderBoulder 10K has come and gone. That was 16 BBs for me. I started running them when I was 14. Pretty darn crazy. <br />
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My offical time was 40:11. Not my fastest, but I wasn't looking at a PR. <br />
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I've got more to talk about...but will save my words today.Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com1tag:blogger.com,1999:blog-7630807729474073920.post-23566441773038277352010-05-22T09:52:00.000-06:002010-05-22T09:52:42.151-06:00Run Day On, Run Day OffIt sure does feel great to run again!! I have only run 4 times since Boston Marathon on April 19, 2010. That is 4 times in a month. I took about 2-3 weeks off, ran 3 times. Took another 10 days off and ran once. My right leg feels pretty good and no pain while running. I ran a 10k a few weeks ago and my right leg started to ache after the race. That is when I decided to take some more time off.<br />
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I have the <span class="goog-spellcheck-word" style="background: yellow;">BolderBoulder</span> 10k race coming up. This will be my 13th year running it (or so). I am in the top wave again, 2nd year in a row. Last years time will be much better. I am looking at running the same as a few weeks ago.<br />
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I will only have about a week to train. Yikes. Instead of running every single day, I will be running every other day. Hopefully this will give my leg enough time to finish healing (if necessary). What's next. I am going to Casper, WY to watch my friend Shirley race. I have been thinking about the half-marathon???? Probably a mistake..??? But maybe not? I will make a decision after the <span class="goog-spellcheck-word" style="background: yellow;">BolderBoulder</span>. If my leg feels great, I might talk with Nicole and see what she thinks.<br />
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Till now, I hope I get a chance to go out running today!!!<br />
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Oh YEAH!Iron Erichttp://www.blogger.com/profile/04078974829463822395noreply@blogger.com3