Racing and Fatherhood

Tough Mudder Georgia 2012

2012-02-13T10:57:00.000-05:00

Tough Mudder has come to Georgia once again, and I was not going to miss it this year. You see I am a big believer that to achieve a lifetime of fitness, one must mix it up in life. If you focus too much on one thing your interest will wane. It is human nature. As an example over the last 5 years I have raced and written about on this blog of several different types of races. These include Triathlon, Running, Bike Stage races, hiking, train running, and now extreme obstacle mud courses. This will continue because variety is the spice of life.

Now without Further ado, Tough Mudder Georgia 2012. I started when half of the Endurance Junkies decide to attack Big Mudder in Washington Georgia this past weekend. Andrew drove down from Tennessee, and Micheal, Jennifer, Henry, Holly, and myself rounded out the 7 that would represent this weekend. Pam also came out and took great photos for us. Our start time on Saturday was 11:40 am so we all met at my house and took off for Washington.

We parked the car and got out. You could smell fire, hear heavy metal, and just plain feel machismo in the air. Tough Mudder is synonymous with Testosterone, but even the girls get it done to. After an inspirational speech from TMHQ the 11:40 tribe was off. HOORAH! The layout of the course was as follows. 27 obstacles were separated by stretches of trail and mud running. For the sake of this report I will cover each obstacle as I member it.

1. Devil's Gaps- This was a series of water/mud filled ditches setup much like hurdles. This was a warm up.

2. Kiss of Mud- Just like it says. Crawl on your stomach and Kiss the Mud to avoid being slashed by barbwire.

3. Berlin Walls #1- Two 10 or so foot high wooden walls. If you have ever seen any military movie you have seen these walls. Work as a team to get over 2 of them. Feelin Good!

4. Artic Enema- Imagine a 25' x 10' pool filled with dyed ice water with wood separating it in half, requiring you to go under water. This was a shock to the system.

5. Turd's Nest- I don't remember much about this obstacle. Probably just more mud.

6. Fire Walker- A path lined on both sides with kerosene and lit a flame. This was my favorite because it warmed us up and let's face it fire is cool.

7. King of the Mountain- A hill of Mud, designed to make you look like an ass while trying to climb up the mud. On all fours son.

8. Mud Mile- Imagine pig slop. Now walk in it for a while. Good thing I duct taped my shoes on.

9. Funky Monkey- Long Monkey Bars with a pit of ,you guessed it, ice water below. I got halfway across before taking my second ice bath of the day.

10. Trench Warfare- Underground trenches separated by barbed-wire and mud.

11. Log Jog Bog- Navigate though a pile of fallen trees.

12. Spider's Web- a 20 foot high rope web you had to climb up and over.

13. Cliffhanger- I don't remember much about this either.

14. Devil's beard- Lift a large rope net over your head and pass under it with fellow Mudders. I walked backwards. It worked well.

15. Boa Constrictor- A long mud covered pipes you had to crawl through.

16.Jumpin Bale- I 25 foot high Hay bale pyramid. Image Qbert with mud and hay. It's like that.

17. Berlin Walls #2- This is where I was going up over the second wall and a fellow Mudder tried to boost me up when I didn't need it, and I fell 4 feet back on to the bracing of the walls. I was not to happy.

18. Hold Your Wood- Carry a log for a quarter of a mile.

19. Tired Yet?-Carry the log through the tires for a while.

20. Electric Eel- A longer version of Kiss The Mud with sprinklers and live wires hanging down. I got zapped twice.

21. Log Jamming- Climbing through a log structure.

22. Hanging Tough- At this point it started to get cold, with the wind whipping. We had to wait 20 minutes for this obstacle. It was rings you had to swing across, or you were rewarded with another ice bath. I took the ice bath, as I was losing fine motor function in my hands due to the cold.

23. Walk The Plank- A 15-20 foot drop off of a platform into a lake. I thought the lake would be warmer than the ice water tanks. I was wrong.

Turning Point- I exit the Lake and I was cold. very cold. we ducked out of the wind on the side of a hill and lye on the warm grass. My instincts took over. We were all cold, and we had to run to get our heart rate up to fight off the cold. I yelled out and the other 5 joined me running.

24. Dong Dangler- Another ice bath with where you were supposed to shimmy across with your arms and legs, at this point I opted to run through the ice batch after attempting the obstacle.

25. Everest- A 10 foot high quarter pipe. I almost quit and skipped this obstacle, but Andrew made it up. My one individual goal was to attempt every obstacle. I tried to run up 10 times and each time I came crashing down the ramp into the mud. I earned my war paint there even tough I didn't get up the ramp. At this point the other Endurance Junkies headed toward the finish. The cold was getting ugly.

26. Twinkle Toes- Image shaking uncontrollably and trying to walk 30 feet on a balance beam over yet another ice batch ditch. I didn't want to get wet again, but I did.

27. Electroshock Therapy- Andrew and I ended the race on the final obstacle and the wind stopped. I slithered through without getting shocked once. We all became Tough Mudders.

The Aftermath.

We picked up our bags and headed to the "showers" Remember this is Tough Mudder. A shower consists of a water hose. Oh well nothing like yet another final cold soaking. We dressed and I was Hell Bent on drinking my free beer, and I did.

I learned today that everyone on course was in this together, and not one was greater than the other. After the jump off the plank, I drew on all of my previous experiences and had "warm" thoughts. I persevered. We persevered. Because let's face it at one time this year, I will be running at 100 degrees and wish I was back here. In the mud and cold, and on that day I will remember these ice baths fondly. What a valuable experience this was. I will be back.

A well earned recovery week.

2012-02-07T20:18:00.001-05:00

Last week was my highest volume running week in a while.

Running:       4hrs 50 min           32.10 miles.
Riding:         1hr 10 min            21 miles
Swimming    27min                    1500 meters

Right now the knees feel fine. The toughest part of the week was the Mon Tues Wed back to back to back 1 hour runs, After that it was easier. Throw in a bike commute day and a swim day, mixed in a long run and you have a pretty stout week.

This week we recover with Tough Mudder on Saturday... Did I just say that!? Tough Mudder report up next.

50k Week 2

2012-01-30T21:14:00.001-05:00

What a productive week of workouts... I just need to remember the 50k is far off, and not to get overwhelmed right away.

Monday- 32 minute spin on the trainer.. The trainer kills me.
Tuesday- 6.9 mile run in 1 hour. It felt easy. Iced my knees afterwards.
Wednesday- 6.5 mile run in 1 hour. A little tough. Frozen peas on the knees post run
Thursday- a 34 mile ride turned into a 43.6 mile ride after not making my turn. Fun to be on the bike this long.
Friday- A quick 1200m swim at the pool 600, 300, 300
Saturday- 1 hour 40 minute run on the trail at Fort Yargo. 9.63 miles. Ended the training week with a picnic lunch with my girls.

If all training weeks went like this one! More next week.

50k Training Week 1

2012-01-22T14:10:00.000-05:00

This week is the first week ever that I started training for a new type of running. Ultra Running. Running an ultra marathon is running any distance beyond the 26.2 marathon distance.Common distances are 50k, 50 mile, 100k and 100 miles. Your read that right. 100 miles. This is where the physical act of running leaves your feet and enters your mind. How long can your mind keep your body going?

Over the next 4 months I will begin to unpack that question. Now however we slowly build. Keep in mind I built my program as a long distance triathlete dipping in to realm of Ultra running. I am not or will I ever will be just a runner. I love riding way too much. Here is how the week looked.

Monday- Rest
Tuesday- 1 hour run (6.75 miles)
Wednesday- 1 hour run (6.6 miles)
Thursday- 1hour 42 min bike (27.5 miles)
Friday- 1500 meter swim in 27 minutes 15 x 100
Saturday- 10.4 mile run in 1hour 35 minutes.

I iced my knees after every run and ride, whether I was sore or not. This will continue. I am only running 3 days a week. The long run will build up to 5 hours. I will get in 1 maybe 2 bikes a week, and 1 swim a week. Overall, I am very happy with the first week back at it. More next week...

The real reason behind my Hiatus…

2012-01-16T16:33:00.003-05:00

So now it appears I feel like saying something… actually alot of somethings. As you recall inearly December I had a complete heart workup and all was fine. It still is, butI received a call from my cardiologist stating there was a “nodule” on my lung. They wanted me to get to a pulmonary doctorto have it checked out. Enter doctor #4with his copay.

I headed to the pulmonary doctor and he was not tooconcerned about the nodule, but wanted to have a PET scan done. This scan is NOT a search for Pets in yourbody, but it is a scan for CANCEROUS CELLS in your body. I now introduce you toWikipedia for hopefully the last time for a while on this blog.

Positron emission tomography (PET) ^[1]is nuclear medicine imaging technique that produces a three-dimensional imageor picture of functional processes in the body. The system detects pairs of gammarays emitted indirectly by a positron-emitting radionuclide (tracer), which isintroduced into the body on a biologically active molecule. Three-dimensionalimages of tracer concentration within the body are then constructed by computeranalysis. In modern scanners, three dimensional imaging is often accomplishedwith the aid of a CT X-ray scan performed on the patient during the samesession, in the same machine.

If the biologically active molecule chosen for PET is FDG,an analogue of glucose, the concentrations of tracer imaged then give tissuemetabolic activity, in terms of regional glucose uptake. Use of this tracer toexplore the possibility of cancer metastasis (i.e., spreading to other sites)results in the most common type of PET scan in standard medical care (90% ofcurrent scans). However, on a minority basis, many other radiotracers are usedin PET to image the tissue concentration of many other types of molecules ofinterest.
-
So basically I had glucose infused nuclear materialinjected into my body, I had to wait in a room for an hour, to wait for thenuclear material to spread, and then I had to get the scan done. That was a long hour. What if I have CANCER?Who will I call for support? Will I beat it? Who will marry off my 2 beautiful daughters if I’m dead? These are all things that passed through mymind while I was in that little room. Then about 30 minutes in a peace came over me and I actually fell asleepin the chair.

They came and got me for the scan, they did the scan, andtold me to come in Friday morning for the results. I called Mary Ruth and had one of those criesthat you can only have with your spouse. I wanted her to come with me to get the results, and she asked if Rylynncould come with us. YES I wanted herthere.

Friday morning came. I was nervous. I read Lance Armstrong’s book, It’s not about the Bike… I know people who have had CANCER turn their worldon its side. People are diagnosed all ofthe time. Would my world be turned onits axis today? Would I have to telleveryone I know and love (even my mother) I have cancer? These are all legitimate fears, but in myfear I forgot that GOD is in control, and I need to listen and follow HIM, notmy own plan. Worry about today’s obstacles, not tomorrows.

The results. Richard, everything is fine… Iwant you to keep an eye on your breathing while exercising, as you may have aslight case of exercise induced asthma. THAT’sIT?! And just like that I felt better, Icould breathe, and I felt normal.

As a result of the events the past 6 weeks of my life Ihave developed a slight case of anxiety. I have almost never been sick, and theseveral visits to all of these doctors has shaken my confidence in myhealth. It however, has not shaken myfoundation. I have family that loves meand cares for me, I have an understanding boss, I have a lifetime of experienceto draw on, and most importantly I have a GOD who still has more for me to dohere on this EARTH.

I wasn’t going to write anything, but this morning on theway in a local sports radio personality, who is a cancer survivor, had a PETscan last week just like me and was talking about it on air. He has lived my fears and is still here totell the story. It was the CATALYST I needed to share where I am at on my blogso, I can focus my efforts on all of the things dear to me. To move onward and upward… To do what HE hasfor ME.

Coincidentally, today is the first official training day formy first Ultra Marathon. 50 kilometers. It is slated to be a rest day, and it is. Now I step forward with a clean bill of healthto attack the distance.

Most importantly I can move forward to improve myself as aperson and as a father… I have 2 littlegirls that need to learn about GOD, learn right from wrong, get an education,meet a nice boy, have a lifetime of adventures along the way, and SOMEBODY needsto walk them down the aisle.

-I’m BACK

My hiatus...

2012-01-11T21:46:00.001-05:00

So it's been a month since I last posted on the blog. I have been base training. I have averaged 4-5 hours a week, and have gained about 7 pounds. Rylynn and I have had a bear of a time kicking this cold. One day we are not snotty or coughing, and then the next day it starts all over again. My official 50k training starts next week. I feel a little under trained but my knees feel great! As soon as i finally kick this cold it will be full speed ahead. In the meantime we have a month until Tough Mudder. I think I will just need to tough this one out... ,but I do need to get back to strength training this year. The weight will peel right off soon enough.

I don't know when I'll post again... Maybe when I have something to say.

Happy New Year!

Tis the Season for Areobic Training

2011-12-17T20:29:00.000-05:00

December brings training at Aerobic thresholds... This means granny gear on the bike on the steep inclines, and those ever so invigorating 12 minute mile sections of the run... After 3 weeks of feeling sub par, I am back to normal. For now my schedule looks like this.

Sunday-Monday Off
Tues 30 min run
Wed 30 minute run
Thurs 30 min swim
Fri 1 hour Bike
Sat 1 hour run

The Run volume is going up 10% per week, and will build to one 5 hour run in early April. I have decisions to make about racing. Ironman 70.3 August and Beach 2 Battleship 1/2 Iron are now 3 weeks apart. I see myself missing Augusta and choosing a 70.3 earlier in the season...

Wooden Playset Project... Cheaper than any kit.

2011-12-10T21:44:00.001-05:00

For Eyrleigh's 4th birthday I promised her a wooden playset. As I started looking at the kits I noticed 1 thing all decent kits were north of $800 to buy and assemble. So I said to myself, I can build one of these, so I scoured the internet to find a plan. After an hour I found the plan I wanted.

Wooden Playset Project: http://www.hot4cad.com/playset.html

There was just one problem with this Playset... $640 estimated build cost. I wanted cheaper, so I did Some Shopping, and boy did I save some money. Now this plan also requires you have construction experience (which I do) I have re done every room in my house, built my deck, and rebuilt a few cars and engines. I fix most everything in my house, and being in IT for a living I fix computers, and fix my bicycles.

Tools Needed

Cordless Drill with 2 batteries (charge 1 battery while using one battery)
Hand Saw
Miter or Table Saw
Pencil
Tape Measure
Printed Copy of Directions and Schematics
Long (8inch) 5/16 Drill Bit
Long (8inch) 3/8 Drill Bit
Level
9/16 Socket
Socket Wrench
3/4 inch Drill Bit
Hammer
Chisel

Lumber List (I bought all Lumber at Lowe's)

Board	Qty	Cost Total
4" x 4" x 8'	8	$52.00
2" x 8" x 10'	2	$16.00
2" x 4" x 10'	21	$75.00
5/4" x 4" x 10'	5	$20.00
4" x 6" x 12'	1	$17.00
Total		$180.00

Cut List

Piece Letter	Qty	Measurement	Description
A	5	4" x 4" x 8'	Main Posts for Fort Structure
B	2	2" x 8" x 5'	Half of the Base of the Fort Structure
C	2	2" x 8" x 4' 9"	Half of the Base of the Fort Structure
D	2	2" x 4" x 5'	Front and Back Lower Deck Frame
E	5	2" x 4" x 4' 9"	Right and Left Lower Deck Frame
F	6	5/4" x 6" x 5'	Deck Boards
G	2	5/4" x 6" x 5'	Deck Boards
H	2	5/4" x 6" x 5'	Deck Boards
J	2	2" x 4" x 5'	Front and Back Upper Deck Frame
K	2	2" x 4" x 4' 9"	Right and Left Upper Deck Frame
L	22	2" x 4" x 3'	Deck Post Boards
M	3	2" x 4" x 10.5"	Bench Support Boards
MM	3	2" x 4" x 1'	Bench Support Boards
N	2	2" x 4" x4' 2"	Bench Seat Boards
P	4	2" x 4" x2' 6.25"	Latter Boards to Fort
Q	4	2" x 4" x 4' 9"	Sandbox Access Guard Boards
R	2	2" x 4" x2' 2.5"	Vertical Roof Boards
S	1	2" x 4" x 4' 9"	Peak Roof Board
T	2	2" x 4" x 4' 9"	Roof Line Boards
U	2	2" x 4" x 4' 9"	Roof Line Boards
V	2	4" x 4" x 8'	A Frame Boards
W	1	2" x 4" x 5' 4"	Lower A Frame Connecting Board
X	1	4" x 6" x 12'	Swing Beam
Y	1	4" x 4" x 7' 5"	Support Post (Fort Side) for Swing Beam
Z	2	2" x 4" x 20"	Upper A Frame Connecting Boards

Parts List

Part	Qty	Cost Total w/shipping	Vendor
Swing Seat	2	$62.37	Woodland Building Inc.
Rings	2	In Woodland Order	Woodland Building Inc.
Ring Carabeaner	2	$10.00	Home Depot (In stock)
Baby Swing	1	$0	Hand me down from friend
Swing and Ring Chains	28	$16.80	Home Depot (In stock)
A Frame Bracket	2	$22.37	Lowes Online
Playset Canopy	1	$33.84	Buy.com
Safety Handles	2	In Woodland Order	Woodland Building Inc.
Slide	1	$50	Craigslist
Simpson Cap BCS2-2/4z	1	$6	Home Depot (In stock)
Swing and Ring Hangers	6	In Woodland Order	Woodland Building Inc.
Deck Screws	250	$15.00	WholeSale Bolts
Galvanized Carriage Bolts 5/16" x 5'	40	$10	WholeSale Bolts
Galvanized Flat Washers 5/16"	40	$1.60	WholeSale Bolts
Galvanized Nuts 5/16"	40	$1.60	WholeSale Bolts

Total Parts Cost		$229.58
Total Lumber Cost		$180.00
Total Cost		$409.58

Guide to Assemble the Playset: http://www.hot4cad.com/downloads/Wooden_Playset_Project.pdf

Refreshed. A Season in Review.

2011-12-05T10:21:00.001-05:00

So since Thanks giving day I have done ZERO sessions. That is 11 days of NO exercise. I have not taken that much time off in 5 years, and truth be told my body needed it. So now looking back at the season.

Silver Comet 10k- I set a PR at the 10k distance here. I was very happy with this run

Fort Yargo Offroad Half Marathon- I twisted my ankle and it slowed me up just a bit, but overall I am happy with my result.

Publix Half Marathon- Shock of the year I ran a 1:44:24 at the Half Marathon distance. I surprise myself with how I love this challenging course.

John Tanner Sprint 2011- 5k PR and the end of a sprint, but overall an average time for me.

Old Capital Sprint Triathlon- I hammered the bike, averaging 22mph and ran well to win my age group! First time ever.

West Point Lake Olympic Distance Triathlon- An average result, great to catchup with Wes.

Peachtree Road Race- Thanks to a free entry, I was able to run in corral "A" and finish in less the 50 minutes.

Gwinnett Stage Bike Race- I learned a ton about cycling, during this week long event I went from back of the pack, to someone who was competitive. I also raced my first individual time trial.

McKendree 5k- My first win EVER. 22:00

Rev3 South Carolina Olympic Distance Triathlon- It was good to meet Andrew and Trevor, and I did fairly well on such a challenging course.

Ragnar Tennessee 2011- I felt good, but this was the race that should have ended my season.

Gobble Jog- My letdown of the season, but I learned valuable lessons from the easiest of race distances.

New PRs- 3
Age Group Wins- 1
Overall Wins- 1
Disappointments- 1

Overall a GREAT Season of racing... 2012 will be about racing longer at lower heart rate levels so I could be ready for that Iron Distance Race in 2013.

My Heart. Literally.

2011-12-01T15:56:00.001-05:00

After the Gobble Jog on Thanksgiving Day I had no ill effects of my "Respiratory Episode", however I was feeling a good amount of "Muscular Chest Pain" so I decided to make an impromptu appointment with my primary care doctor on Monday just to get the OK.

I went into the Doctor's Office and he had an EKG ordered to make sure my heart was operating properly. As a side note, I have been meaning to do this for quite a while.

Enter Wikipedia to inform My Mother and the other 3 readers of this blog. BTW my heart is fine...

--

Electrocardiography (ECG or EKG from the German Elektrokardiogramm) is a transthoracic (across the thorax or chest) interpretation of the electrical activity of the heart over a period of time, as detected by electrodes attached to the outer surface of the skin and recorded by a device external to the body.^[1] The recording produced by this noninvasive procedure is termed as electrocardiogram (also ECG or EKG). An electrocardiogram (ECG) is a test that records the electrical activity of the heart.

ECG is used to measure the rate and regularity of heartbeats as well as the size and position of the chambers, the presence of any damage to the heart, and the effects of drugs or devices used to regulate the heart (such as a pacemaker). See also stress test and Holter monitor (24h).

--

Here is my doctor's response. " Your EKG came back abnormal so I want you to the the Cardiologist today to get checked out further." I am a endurance athlete, 35 years old, watch what I eat.... There is no way I have heart disease. He thought that I might have Pericarditis, Enter Wikipedia once again.

--

Pericarditis is an inflammation of the pericardium (the fibrous sac surrounding the heart). A characteristic chest pain is often present. The causes of pericarditis are varied, including viral infections of the pericardium, idiopathic causes, uremic pericarditis, bacterial infections of the precardium (for i.e. Mycobacterium tuberculosis), post-infarct pericarditis (pericarditis due to heart attack), or Dressler's pericarditis.

--

I would be flat out lying to you if I didn't say I was worried, but with the Cardiologist across the street, and the appointment 1.5 hours from now I decided to grab a sandwich and talk to the cardiologist, before calling my family and crying "heart issues"

I went to the Cardiologist and I was very impressed with them. The Cardiologist listened to my story for 5 minutes and examined me. Within 5 minutes he said I did NOT have Pericarditis. He said I had chest muscle pain, and he immediately set out to have a full barrage of tests done on my heart in the next 2 hours.

I had the following procedures performed on my Heart.

1. Coronary Calcium Scans- Result I have not a spec of blockage in my heart or arteries. NONE

Use a special X-ray test called computed tomography (CT) to check for the buildup of calcium in plaque on the walls of the arteries of the heart (coronary arteries). This test is used to check for heart disease in an early stage and to determine how severe it is. Coronary calcium scans are also called cardiac calcium scoring. The coronary arteries supply blood to the heart. Normally, the coronary arteries do not contain calcium. Calcium in the coronary arteries is a sign of coronary artery disease (CAD).
A CT scan takes pictures of the heart in thin sections. The pictures are recorded in a computer and can be saved for more study or printed out as photographs.

2. Treadmill Stress Test- Result I booked to to 6mph on a 15 percent grade no problem and my heart operation was "Perfect"

How does a Regular Stress Test Work? Patients with coronary artery blockages may have minimal symptoms and an unremarkable or unchanged EKG while at rest. However, symptoms and signs of heart disease may become unmasked by exposing the heart to the stress of exercise. During exercise, healthy coronary arteries dilate (develop a more open channel) than an artery that has a blockage. This unequal dilation causes more blood to be delivered to heart muscle supplied by the normal artery. In contrast, narrowed arteries end up supplying reduced flow to it's area of distribution. This reduced flow causes the involved muscle to "starve" during exercise. The "starvation" may produce symptoms (like chest discomfort or inappropriate shortness of breath), and the EKG may produce characteristic abnormalities. Most commonly, a motorized treadmill is used for exercise, while a stationary bicycle is used in some exercise laboratories.

When is a Regular Stress Test ordered? A regular stress test is considered in the following circumstances:

Patients with symptoms or signs that are suggestive of coronary artery diseases (CAD).
Patients with significant risk factors for CAD.
To evaluate exercise tolerance when patients have unexplained fatigue and shortness of breath.
To evaluate blood pressure response to exercise in patients with borderline hypertension.
To look for exercise-induced serious irregular heart beats.

3. Cardiac Ultrasound- Prelim.Result Everything looks perfect!

Echocardiography has become routinely used in the diagnosis, management, and follow-up of patients with any suspected or known heart diseases. It is one of the most widely used diagnostic tests in cardiology. It can provide a wealth of helpful information, including the size and shape of the heart (internal chamber size quantification), pumping capacity and the location and extent of any tissue damage. It not only allows doctors to evaluate the heart valves, but it can detect abnormalities in the pattern of blood flow, such as the backward flow of blood through partly closed heart valves, known as regurgitation. By assessing the motion of the heart wall, echocardiography can help detect the presence and assess the severity of any wall ischemia that may be associated with coronary artery disease. Echocardiography also helps determine whether any chest pain or associated symptoms are related to heart disease. Echocardiography can also help detect any cardiomyopathy, such as hypertrophic cardiomyopathy, as well as others. The biggest advantage to echocardiography is that it is noninvasive (doesn't involve breaking the skin or entering body cavities) and has no known risks or side effects.

In the last 5 years I have wanted to have a comprehensive test of my heart to insure there will be no potential issues when training for Ultra Marathons or Iron distance races. I did not plan on doing it this way, but all's well that ends well. These tests tested for blockage, potential genetic issues, and under exercise load, and passed with flying colors.

Now who wants to run a 50k?

So much to be Thankful for... However the 5k today...

2011-11-24T21:45:00.001-05:00

The Good: My knees have recovered.
The Bad: My run wasn't there today.
The Ugly: I had to stop 1.2 miles in.

I went out way to fast, forgot to breate. Mile 1 6:52. I started to get light headed and couldn't breathe. I had to stop. I thought about quitting DNF a 5k. I have finished so many long races, but I wanted to quit today. I stopped and assessed myself and started to walk. I walked long enough for my heart rate to come down. Then I went into auto pilot, and ran the rest. 25:30. I can live with that, and have a new rule. Turkey Day races are for fun only. I made some key errors going into this 5k.

1. I have run maybe 5 times in the past 3 weeks due to knee pain.
2. I did not reevaluate my fitness and adjust. Today was a 23 minute day.
3. I got swept up in the crowd and didnt run my race.
4. I didn't eat follow my pre race run this am.

That said; today was so much more about looking at my beatiful wife and daughters and knowing that God HAS blessed me so much. They make me the person I am. The love, support, prayer, and energy I pour into them and they into me is what MATTERS. The family's journey is the main journey.

The 5k is now a footnote.

Happy Thanksgiving,

Over-analyzing the "Turkey Trot"

2011-11-21T20:19:00.001-05:00

This will be the 4th year I am running the "Gobble Jog" in Marietta. My best time on this course is 22:54. There are a few things different this year.

1. My knee has bothered me since Ragnar, and is starting to come around. I am not running until Thursday and icing it down every night.

2. I know this course. I need to run it this way to break 20:00

Gobble Jog Elevation Profile.

Mile 1: I need to run in 6 minutes.
Mile 1.01-1.4 maintain 6min pace.
Mile 1.4-2.2 I need to run a 6:30 pace
Mile 2.21-3.1 I need to Run sub 6.

Mile 1     6:00
Mile 2     6:18
Mile 3     6:06
Mile .1    36 sec

Avg pace needed 6:13 I will set the training guy now on the Garmin

Total: 19 minutes. I can do this, and who knows maybe I WILL. After all I ran a 22 minute 5k on a far more difficult course. We will see. Gobble Gobble.

Cooking Mag Daddy

2011-11-16T21:47:00.001-05:00

So lately I have been re-thinking my carbohydrates intake of all things. What prompted this was watching the documentary "Fat Head" last week. You can find in on hulu here. It really opened my eyes to the mis-conception of the food pyramid, the role of fat in food, and cholesterol. So I am trying to ease up on the carbohydrates (except for times after a long session). The main way I am trying to adjust my carbohydrates intake is at breakfast. Carbohydrates are so easy at breakfast. Cereal, cranberries, milk and go. Getting good fats and protein however is more difficult.

So I decided to make a crust less quiche or as the Cooking Mag Mommy says "it's a frittata" I took a recipe off the web and changed it so much I consider it my own. This way I can cut off 1/4 of a 9 inch pie pan and get a good lower carbohydrate breakfast. Since Cooking Mag Mommy always handles the food posts I figure it's high time I stole her idea on a semi regular basis.

Sweet Italian Sausage Frittata.

1 cup green onions
1 cup grape tomatoes (cut in half)
3 Sweet Italian Sausages
1 cup chopped mushrooms
12 eggs
1/3 cup sour cream
1 cup shredded cheddar cheese
1 cup shredded mozzarella cheese

PREPARATION:

Reserve 2 tablespoons. onions and tomatoes.

Cook sausage in large skillet. Reserve 1 T. drippings and saute mushrooms 2 minutes. Chop sausage and add to mushrooms along with tomatoes and onion.

Beat eggs and sour cream with whisk and pour into 2 greased pie plates. Add sausage mix and cheeses. Bake at 325 degrees F for 30 minutes or until set. Sprinkle with reserved onion and tomatoes. Let stand 5 minutes.

Make 8 servings. I got the nutritional value by calculating all ingredients individually.

Nutritional Values.
Calories: 333
Fat 24g
Sat. Fat 10g
Carb 4.6g
Protein 24.6g

Ragnar Relay TN 2011 (Just the Facts)

2011-11-13T21:26:00.001-05:00

There is really so much I could write about last weekends Ragnar Relay from Chattanooga to Nashville. I was the team captain so there was so much logistically to handle, and not to mention I had to run 20+ miles, so it is all a blur now. That being the case I will just be covering my run legs in this post. Life somehow has a way of being more spectacular than my vocabulary can describe. So here we are... RAGNAR.

Leg 7- 1:34 pm Nov. 4th.

With Mary Ruth running with the girls in the morning, I was captaining at the start, heading back to uncle Will's and being daddy while organizing our gear to hit the road. My breakfast had consisted of some coffee and a moon pie. At 11:30 am we hit the road for the first major exchange, where I would start the guys van off with leg 7. Pam passed the slap bracelet off to me and I knew I didn't have long to bank some time before things "turned up" I ran mile 1 in 7:30. Mile 2 in 8:49.At 1.5 miles I started to run up the mountain. Over the next 4 miles I gained 1,154 feet of elevation. This is one of those runs you bank in your mind forever. This was an EPIC run. When the slope turned up to its steepest pitch I decided to power hike for 30 seconds. I needed to conserve my legs for the rest of the relay, in addition I could actually cover ground faster and keep my heart rate in check better with the power hike.At the 4.5 mile mark the slope started to ease so I was able to "speed up" again. I reached the top and slapped the bracelet to Gurr for his leg.

5.3 miles in 52:09 9:51/mile.

Leg 19- 11:23 pm Nov 4th

This was my long run in the relay. My lunch consisted of water, chips and a couple of clif bars. We met the girls so they could run and hit the hotel. Before that we hit up subway. We were only at the hotel for an hour so we had time to shower and rest, then we were back out there. I took over for the guys after finding a little coffee. I felt great. Here are the splits per mile. The coyotes were out howling in the dark Tennessee night.

7:29.1
7:57.2
8:24.2
9:19.5     <---- All uphill
8:18.3
7:41.8
8:12.2
8:31.0
3:21.6     0.36 miles.

8.36 miles in 1:09:15

Leg 31- 9:34 am Nov 5th

We got 2 hours of sleep and headed out to meet the girl to close out this journey from Chattanooga to Nashville. I felt like crap. After a long shower, some breakfast we hit the road. At 9:34 Pam ran in to pass the bracelet off to me. My Ragnar was almost over. There was poor signage leaving the area around Healthways, so after having a "conversation" with a person in a large Chili Pepper outfit, it pointed me in the right direction to stay on course. I felt good but I was running out of steam.The last mile was uphill, and I went into cruise control. 6.58 miles in 56:31, I was done.

Finish Line.

After dropping Justin off to run the last 5.7 miles we headed straight to the finish where the rest of the team was. We couldn't park because of a motorcycle rally, so we had to wait and "run" across the foot bridge, find the team, and wait for Justin. 5 minutes later, all 12 Endurance Junkies crossed the finish line in 30 hours 4 minutes and 27 seconds.Everyone on the team did a great job and we ran our race. I'll remember it always. What's next?

A Letter to My Ragnar Team

2011-11-06T21:04:00.003-05:00

Dear Endurance Junkies,

I thought this post would be more appropriate first than an individual race report. The Ragnar Relay series is all about team, and to be honest it, unlike any other foot race is not about time. Time is a side effect of the extraordinary collective efforts from "ordinary" people. ALL of you proved to me this weekend you are anything but ordinary, and I will try to express that to you now.

Mary Ruth- You are partner in life, family, and on all of our adventures. You left the team during strategic brief periods to take care of "Team Hambrick" when they needed you the most. Thank You, and thanks to this team for your tolerance and understanding. I have picked the right partner in my life that is for sure. I love you.

Jennifer- Thank you for being my co-captain, and I know you were also heavily invested in your fundraising for your market next weekend, but you front HALF of the money made it a ton less nerve racking for me on doing this Ragnar team. Not to mention you KILLED it during your running legs. You are a kind generous friend and you keep getting faster.

Holly- You are a beast! One month after Augusta it is tough to turn around and run a relay. You sacrificed for this team physically and monetarily, not to mention you pushed your teammates to be better runners, by leaving it all on the course, and I look forward to more races with you.

Tara- Of everyone on the team I still feel like I don't know you as well as I should. All of the girls on the van raved about how you cranked out your runs and were a great teammate. I hope our running paths cross again very soon.

Annelise- You came all of the way from California to run with us... Wow. In addition, you brought your ultra running experience to the team and Sherpa every team member as if they were running Badwater. You knew when to run with people, when to hop out and give them water and offer encouragement. I will be picking your brain often while training for the 50k, as you are a huge asset to this and every team you are a member of. Next attempt at 100 miles will be successful.

Pam- You were awesome during this relay. A ton of people think that the fastest runners are the most successful runners. I differ in opinion. To me you define success in sport, when the chips were down you had the guts to start, train, and persevere. You are JUST NOW starting to see the fruits of your labor. The next few seasons will be awesome as you continue to make great strides.

Richard G- You did an awesome job running! With your spirit and drive you will continue to surge ahead in life, not just in running. I must admit I am jealous that it took me until my late 20s to figure out what you already have at seventeen. Go buy yourself some running clothes.

Andrew- After racing with you in South Carolina, I already knew the type of character you would bring to the team. You are a world changer. You get it. You live in this world and not of it. I look forward to a long future of racing with you. As for the injury, it happens (it happened to me) heal up soon.

Henry- You ran hard. You finished your legs faster than you thought you would. You brought realistic expectations to the team while still performing at your best. I also enjoyed your sense of humor. You are a good friend and I look forward to many more times together.

Micheal- I appreciated your humor in the van, I also thought you ran an awesome relay. you constantly came in ahead of schedule, Honey badger don't care... You got this half marathon in the spring.

Justin- For just running consistently for just a few months you ran great. You left your little girl behind to run with us, and I know how valuable the time with an infant daughter is. You also didn't blink when Andrew was injured and needed a runner to finish the leg. You will be a great distance runner. You were also the only one to close a business deal during the race. Nice work!

Thanks to all of you for making this Ragnar and Experience Unforgettable.
Rest up this winter, we have more adventures ahead.

Richard

Endurance Junkies 30:04:05 / 9:12min/mile

P.S. Tara got a Ragnar tattoo. On her foot. Awesome.

A Running Celebration.

2011-10-30T21:50:00.000-04:00

With the official 2011 season in the books, it is time again to celebrate the most pure sport on the planet. Running. Running is the foundation of all sports. There I said it. Now if is time to partake in an all night 12 person running relay. Ragnar TN. November 4-5 220 teams of 12 people will run from Chattanooga from Nashville.

You can follow us via Twitter, @703athlete, Facebook, or in real-time on this website. http://tnragnar2011.blogspot.com/p/team-tracker.html

We have assembled a team of 12 people. Most everyone is connected in some way, and after this weekend we will all be connected even more. One common thread... running. In the warm sunshine, and in the dark cold Tennessee nights. We will run while rested and while ready to collapse. Why you ask? We all have our individual reasons. Some of us will be running away from something, and others toward something. Heck, some of us will do both. Some of us will run and pray, or work out our Christmas list, or try to figure out where the closest Starbucks is. Some of us will run and completely empty our minds. The one thing in common is running for the thrill of the journey, and we will be happy and disappointed when the weekend is over.

We will meet in Chattanooga on Thursday to hopefully grab dinner as a crew, to start this process. It's not reality TV, it's REALITY. We'll leave the reality TV watching to those who have not figured out that they can live themselves, and not watch someone else live on a screen in their house.

Our youngest runner is 17 and our oldest is in their early 50's. Our most experienced runner has run 77 miles of a 100 mile foot race. You heard me 77 miles. On foot. Our least experienced runner has just run their first 5k. Some of us our slow and some of us are speedy, but we ALL are runners.

Join us. Our resting heart rates are lower, and we can afford to attack hamburgers and beer after running 196 miles. You heard me. 196 miles. and have NO guilt.

Bring it...

Respectfully,

-12 Endurance Junkies Run into a Bar

How to avoid burn out.

2011-10-23T21:50:00.001-04:00

I learned one huge lesson this year... I need 2 days off per week. As in off, no exercise. I found it would be 10-12 days of straight workouts and I would be too wiped to do the scheduled workout. That and I need to sleep more... after 11pm won't cut it going into the next 2 seasons. All of this starts after the World Series...

I'm too tired to keep writing zzzzzzzzzzzzz

Rev3 Anderson South Carolina Olympic Distance Triathlon

2011-10-15T23:25:00.001-04:00

On Saturday we drove up to Anderson to pickup my packet and drop off the bike. In addition, I got to meet Andrew, Trevor, Joe, and Ben with Multisport Ministries. Multisport Ministries is a Christian Men's Triathlon Group that I joined and will be racing in the kit next season. Andrew is also running on the Ragnar team, and at this race he was the Last Place Finisher. This LPF program is so an MsM member can minister to the last place person right when they need it the most. I had hoped to go to the per race meeting but Eyrleigh wasn't feeling so great an Rylynn needed to get out of the car. So we retreated the 20 miles back to the hotel.

Race Morning.

With my race not starting until 9:25 I actually woke up at 6am and we left the hotel at 7:00am. I took Eyrleigh with me on the shuttle to setup T1 4 miles away from T2 / Finish Area. At 9am Mary Ruth and Rylynn joined us at the swim start, and it was tri-slide and wetsuit time. It had been a year since wearing the wetsuit, because we did not go to NH this summer, I do Iron Distance swims in the summers in NH with my family next to me in the canoe, so the last time I wore the wetsuit was Ironman 70.3 Augusta in 2010, because the water in Georgia is typically in the 80s.. Yuck.

The Swim.

The water was 70 degrees and I felt good in the wetsuit. I sighted well and stayed relaxed during the swim.

Swim time 30:25, 48 place overall Age Group...

T1:

Critical error, leaving the swim I stepped on a rock and cut my foot. Turns out not only did I cut my foot, but their was also a puncture wound from the rock. Next season I need to start by making the bottoms of my feet tougher, as my 3 year old has tougher feet than I do. After my runs I will start to remove my shoes and walk barefoot on the pavement. Lesson learned. Anywho.. the nice thing about 2 separate transition areas is at T1 you just take everything with you, and you don't need to think. I did a great job of getting out of the wetsuit and stuffing it in the bag, and grabbing my stuff and off on the bike.

T1 time: 2:38

The Bike.

Usually, I like to get on the bike and spin up and get my Hear Rate under control, then get in a gel and hammer. However, the bike course had other ideas. Like 15 miles of straight climbing with headwinds. At mile 3 I was averaging 15mph on the bike, and during a climb at mile 12 I dropped my chain. That was the best thing that happened to me as it gave me 30 seconds to reset my mind. I started going through thinking about my blessings and thanking God for all of them. I thought about each member of my family, and as a result I gained momentum all the way into T2.

Bike Time: 25 miles in 1:16:35 19.58mph average., 42 overall age group.

T2:

Fast as usual. 1:06

The Run.

My goal going in was to run a sub 50 minute 10k, however I did not account for the combination of the headwind and hills trashing my legs on the bike, and the pain under my foot at every stride from the cut while making this a goal. I did have the grit to try to still meet this goal. I loved this run course and I nearly pulled it off, finishing in 52:02

Run Time 6.2 miles in 52:02 at 8:24 min/mile., 41overall age group.

Finish Time 2:42:48 41 of 171 overall, and 12 of 22 in 35-39.

Another great season in the books, Stay Thirsty My Friends.

-R

Race Week

2011-10-03T20:44:00.001-04:00

Well on Sunday I race Rev3 Olympic distance triathlon. Here are my goals.

Swim .93 miles ~25 min.
T1 1 min.
Bike 24.8 miles~ 1 hour 10 min.
T2 1 min.
Run 6.2 miles ~ 49:30

Target 2 hour 27 min.

MAIN GOAL sub 50 min 10k.

I haven't raced in a while, so I am ready. Impromptu day off, as I am tired. HERE I com Rev3!

This entry brought to you by the letter "W"

2011-09-25T22:27:00.001-04:00

Sarurday morning brought the McKendree Run For a Cure 5k. I didn't know what to expect. Would I run well? Woulthe Collins Hill CC team show up? COULD I BE THE FASTEST THERE? 100 people showed up and myg strategy was to start fast. Could I build a lead for the first half mile before the uphills started? The hills started and I was all alone with the bike pacer. I heard no other footsteps but my own. I had what I wanted, I was out front. Then the hills hit. I slowed my pace just a bit. Mile 1 7:17. Th hills conitued until mile 1.75. Then came the flat. Mile 2 in 7:43. I made the turn right onto Riverside and the massive downhill. For the first time I looked over my shoulder. I saw 3 guys behind me. I am now the hunted, but I had the downhill. Could I hold on? As we entered the last .25 miles I looked back again only one guy behind me. He was closing in. 50 feet back. He wasn't going to catch me. Mile 3 in 6:42... I beat him by 4 seconds. I won. What? Not only had I won but I lead wire to wire. I was the fastest guy that day, and no one can take it away. W.

RESULTS

1. Richard Hambrick 33 22:00
2. Prince LeBoo 34 22:04
3. Conner Egan 10 22:30
4. Joseph Kennedy 13 22:38
5. Chad Cross 38 22:42
6. Eric Hinson 38 23:00 zz
7. Dione Hester 41 23:36
8. Nekeidra Frederick 35 23:57
9. Thierry Munyengango 36 23:52
10. Barbara Peters 32 23:54

Mary Ruth never ceases to amazes me. 4 times running since Rylynn was born.
52 Mary Ruth Hambrick 39 33:40

The home stretch before REV3 Anderson

2011-09-14T14:19:00.001-04:00

So since I last posted... I deemed myself overtrained, took 5 days off, and last week was a great week of training. I cut 20% off my volume and have been feeling strong. October 9th is my last tri of the season, and then it will be run ramp up for the silver comet 1/2 marathon on 10-30-11 and Ragnar TN the next weekend. With 2 little girls and training, I have very little time to blog these days, however I am writing this from my Android Tablet, so hopefully my posting will continue. Everything is now kn your hands Google... (computerwise)

Bring IT.

Coach Hambrick

2011-08-31T21:35:00.001-04:00

Last week I wasn't feeling so good and I had an open water swim on the schedule. I decided to skip it and take a nap instead. I had worked the morning at work and left at noon to come home, as I had to work again that night at 7pm.

I had been asked to share my knowledge to 3 new triathletes. They were 7, 9, and 9 years old. So I prepped my gear just like I was getting ready for a sprint race and we headed to Lori and John's house for the debut of Coach Hambrick.

Would they listen? Would they care about what I had to say? Would I even be a decent coach? These were all questions that entered my mind. Let's give it a shot. I laid out my transition area and gave them all kinds of tips.

Wear Sunscreen
Hydrate
start the race in the clothes you will finish the race in

I went through everything and they came up with great questions. Like, can I not wear socks? When should I shift my bike? What if I get a cramp in my leg? How many triathlons have you done? What was your longest triathlon? and then they asked me one more question. Would you like to do a triathlon with us? Then we did a 200 meter swim, 3.5 mile bike, and 1.25 mile run.

It was the highlight of my year to share my passion for the sport with 3 kids that will be faster than me in just a few years. In all of my worry about being a good coach I forgot that the have the same fire burning for the sport I do. And that is awesome.

Created with flickr slideshow.

Taking Goverment Lemons and....

2011-08-18T16:08:00.000-04:00

So, one of the things I don't like about my new job is the distance to the pool to swim. From home I go to the Collins Hill Aquatic Center. It is not uncommon for the family to drop me off and head home. That way I swim and then run the 4.5 or 6 miles home depending. This is the ideal home base for my swim. However, when I need to fit these workouts in at lunch I head to the Mountain View Aquatic center. The bad news is it take too long to get over there which really cuts into my swim time.

So at the beginning of August Gwinnett County closed BOTH pools for 2 months for renovation. October 9th is my race. So after a couple of Swim Atlanta workouts (okay buy expensive) I decided to ask Mary Ruth if she would like to go out to the lake at Fort Yargo State Park. I could swim across the lake and back and they could hang on the beach, and when I returned, Eyrleigh and I could play in the water and we could have a picnic.

Tuesday night we did just that. and Thursday morning we did the same thing... Count em 2 1+ mile open water swims in a week. The plan is to continue this through the race and we will see in the off season. I wish we lived within 10 miles of the state park. I will be tons more comfortable with Open Water Swimming. Today my swimming and sighting was already better. Tues. 40 min. Thurs. 35 min.

Taking Government Lemons... and crushing them, then drinking them. I could have an EXCUSE not to swim, but it seems that word has left my vocabulary. Train Thirsty My Friends...

Ten Years and Counting..

2011-08-12T10:49:00.003-04:00

I just wanted to post to say August 11th, 2011 is my 10 year wedding anniversary with Mary Ruth. I was looking for a picture to post of the two of us and quite frankly, since the girls have been born there is not one of just the two of us. Mary Ruth, I know you are one of the few that read every entry, and this entry is for you.

You are the best person that God could have ever given to me. My endurance only lasts on how long I can sit on a bicycle seat, run the streets of Anytown USA, of swim across the lake and back. Your endurance lasts for days and semi-sleepless nights. Your endurance lasts through crazy busy days, and I do not have to worry about who is at home raising our children. I know that God has the right person at home with them. You also attack any race, recipe, or situation like I do, but you are better at it. You are an outstanding example of what a wife, friend, mother, daughter, cousin, niece, and person should be. And to think God gave YOU to ME... How blessed am I?

Happy Anniversary My Dear... Don't worry we'll get that picture... Just You and Me, but here's a classic.

Back In the Saddle Oly Style

2011-08-08T12:55:00.002-04:00

Alas, there will be no late season, fast swim, fast bike, hot run race at Augusta 70.3. I love this race, but between having 2 young children (keep in mind my wife is pulling the lion's share) and finances, it is not in the cards.

That said last week was my return to super formal training for REV3 Anderson SC on October 9th, so here's the synopsis...

Monday- 1 hour ride home through the very hilly area of Grayson. Mary Ruth brought me to work and I biked home. Grabbed the running shoes for a 30 min jaunt. Done by 6pm. Daddy note (take a short lunch and blow out about 4:30 beat the traffic and finish sooner.)

Tuesday- 45 minute swim and Ab work. Daddy tip. get to bed early. Up at 5:30 to the pool by 6am, and home (with Starbucks) for your AWESOME wife by 7:00am. P90X abs while watching baseball that night.

Wed- Out early (6:15am) for a 1 hour run. Speed work. Getting up early is easy to do when you have a crying alarm clock that doesn't like to miss meals.

Thursday- See Tuesday. did 7 x 300 and was fast. Getting my "chocolate dolphin" on. I hate Ab work.

Friday- Ride into work. Nice to get in and have bagels waiting.

Saturday- Wheels up at 7am for a 2h 30m ride. Made it from my house to Lake Lanier and back! Then off to the park, and a 30 min run while the kids were napping.

Sunday- Recovery 30 min in the pool and run home. It was hot!

This morning I am feeling STRONG.

Totals:

Total: 9h:38m:59s

Swim      1:46:00
Bike       4:29:49
Run        2:43:10
Strength    40:00

An Open Letter to the WTC 5150 Lake Lanier Cancelled

2011-08-03T21:30:00.002-04:00

Well I had the race calendar set after Rylynn was born. I had to move the 50k until the winter and added the Ragnar, TN to the schedule. I also decided on 2 Olympic races. 5150 Lake Lanier on September 11th and Rev3 Anderson SC on October 9th. Then I got this email.

---WTC Start---

The 5150 Lake Lanier Triathlon, scheduled for Sept. 11, in Gainesville, Ga., has been postponed for 2011 due to conflicting special events taking place in and around Lake Lanier. Athletes will receive a full refund of their entry fee (including Active.com fee) within three to four weeks and a complimentary entry into 5150 Clearwater/5150 Series Finale taking place on Nov. 12, 2011 in Clearwater, FL.

Please contact Clearwater@5150.com with your full name, date of birth and email address no later than August 19 if you are interested in receiving your complimentary slot into the Clearwater event. Entry transfers and deferrals are not be permitted. For all other inquiries, please contact athleteservices@5150.com.

We hope that you will join us for another 5150 Triathlon Series event in the future. We apologize for any inconvenience and appreciate your understanding.

The 5150 Triathlon Series Team

---WTC End---

A few observations for you WTC..

1. Lake Lanier was to be a training race, not an "A" race

2. There are always "special events" at Lake Lanier. It's freaking LAKE LANIER.. Are you reading this and not from Georgia? Google Lake Lanier. WTC knew this before announcing the race.

3. A full refund in 3-4 weeks. You want the money when I register, but I have 3-4 weeks to get my money back?

4. A complimentary entry into the Clearwater race? Clearwater isn't exactly in my backyard and your race entry was already expensive enough. Now I have to drive 9 hours to Clearwater, buy meals and get a hotel? On my daughter's 4th birthday?? Are you high?

5. Apparently this isn't the first 5150 race that was cancelled (see Provo).

6. Enough is enough... I am going to miss Augusta 70.3 next year and its fast swim and bike... Goodbye WTC.

I hear the Kiawah Island Olympic Distance Race is September 18th... Maybe that small race will appreciate my money more...

Signed,

The guy who spends money on triathlon.

Oakley Radar Path Review

2011-07-26T21:47:00.000-04:00

For Father's Day my wife and daughter spoiled me. They let me but a pair of Oakley Straight Jackets. Oh you thought this was a product review of the Oakley Radar Path? Hold tight big man it's coming.

So I stopped by the Oakley store at Lennox Square Mall in Atlanta on the way to West Point Lake Oly, and I wasn't ready to make the jump to the one lense sunglasses. The Oakley Jawbones were first on my list but the were too space looking, so I opted for the Straight Jackets. The Oakley guy said if I raced in them and didn't like them I could bring them back. Cool, I have nothing to loose.

They were horrible. The optics were great, but I could see the bottom frame during the bike and run and it made me feel like I was looking through a portal. You see I had raced the last 4 years in Oakley Half Jackets that I won on the Zen and the Art of Triathlon Podcast and was not used to a bottom framed lens. Here is me wearing them. I took them back, and finally decided on the Radar Paths.

What can I say the optics are unreal, and I like the face coverage. I also like only having to change the 1 lens. It comes with a hard case too, so I don't destroy these as fast. I am also used to the look of them. They may not look great on me, but I don't have to look at my face. You do, so I don't care. They look good enough, and they perform great! These are the best sunglasses I have ever worn. Period.

The Rest of the Georgia Cycling Grand Prix Race Report.

2011-07-25T16:49:00.002-04:00

I thought at the beginning of my first 5 day 6 stage bike race I would be able to blog after every race, everyday. I was wrong. When I wasn't racing I was resting, organizing gear, driving, or trying to be a good dad. I tried to pay extra attention to Eyrleigh who is new to this big sister gig. She by the way is an outstanding big sister. Without further ado...

Wednesday's Race See here... http://www.eyrleigh.com/2011/07/road-atlanta-circuit-race-report.html

Thursday's Race See here... http://www.eyrleigh.com/2011/07/gwinnett-center-crit-race-report.html

Friday

Oxford Hills Road Race

This race was a 10.47 mile loop, and we did 4 loops. I learned a ton at this race. I learned the I stink at drafting and cornering in a pack of riders. Every time I went to take a corner, I would lose the pack by 20-30 yards. Then I had to use energy to latch on to the back again. When you repeat this process 5 times, it leads to being dropped at the end of the first lap.

The second lap I was flying along pretty good, picking up 2 burnt out riders. I crossed the halfway point in 1 hour 3 minutes. The third lap the sun came out and baked me. The sweat was dumping into my eyes and it BURNED. I limped through the third lap. This was big because I did not get lapped by the field. This was the only race that did not happened. The forth lap felt better, but I was saving my legs for the weekend. I crossed the line in 2:17:17 40/44 Averaged 18.35

Saturday

Social Circle Time Trial

Saturday brought the tri bike out of hiatus. It had been 6 weeks since we last worked out together. I drove down to the time trial and was about the 20th guy to go. I have ridden thousands of miles on this bike, but the individual time trial is different. Way different. Let's start with having to clip into both pedals and have the holder hold the back of your seat waiting for you to start. Weird. My goal was 17:00 for the 6.32 mile TT and I finished in 16:54 not too bad for a rookie. Averaged 22.44 mph

Covington Criterium Race

After buzzing home, repacking, and taking Mom to the Airport we were off to downtown Covington for the Crit. This was my favorite race of them all. I actually used strategy to race, and we had pizza and ice cream afterwards ;)

The Race was in the square and the roads were blocked off. It was a .67 mile course and it was more "downhill" than uphill. It was pretty much flat. I did 20 laps which is 13.4 miles in 37:40, and finished 25/37 Averaged 21.35 mph

Sunday

Newton Circuit Race

Up Sunday morning to race my last stage. The Newton County Circuit Race. I was dropped at the end of lap 1 of the race and I didn't get my legs until lap 3. It was hot and 5 guys finished behind me. 16.42 miles in 48:10. Averaged 20.45mph

Overall
Did I get my butt kicked? Yes. Did I learn a ton to be a better cyclist? Yes. Will I do more than 1 stage race a year? No. Did I accomplish all of my goals. Let's see.

Goal 1: Atlanta Circuit in less than 1 hour.

Yes 56:22 to be exact

Goal 2: Gwinnett Crit Avg 20 mph and at least 19 laps.

Yes 19 laps and 20.1mph

Goal 3: Oxford Hills RR in 2 hours and 15 minutes,

No but 2:17:17 so I'll take it.

Goal 4: Social Circle TT in 17:00.

Yes did 16:54

Goal 5: Covington Crit Avg 20 mph and at least 20 laps?

Yes 20 laps and Avg 21.35mph

Goal 6: Newton Circuit Race 1 hour, 11 laps?
Yes race shortened but Avg 20.45mph

Goal 7 Do not finish last once.
Yes I did not finish last once, and keep in mind ALL of these guys are hardcore bike racers. Not bad for a triathlete.

Mission Accomplished. What's Next?

Gwinnett Center Crit Race Report.

2011-07-22T21:50:00.001-04:00

This is going to be short, much like all things about a crit.

.73 mile course.
40 minutes
b"alls" to the wall

Last year
18 laps, 19.2 mph
lapped first at lap 3

This Year

19 laps, 20.1 mph
lapped first at lap 5

Mission accomplished. 42 mile road race report coming.

Road Atlanta Circuit Race Report

2011-07-21T21:33:00.001-04:00

Date: Wednesday July 20th
Time: 5pm
Distance: 20 miles
Goal: Under 1 hour

Well, outside the sun coming out and one bastard of a hill this was a fairly nice course.

I knew during the first lap (2.5 miles mind you) with the group I could not continue to average 24 mph so shortly after the first lap I was unceremoniously dropped. I proceeded to ride the next 6 laps alone. I am used to riding alone in triathlon, however this constitutes a ton more work for a lone rider. I wanted to finish all 7 laps so I had to race my own race.

The Climb
I climbed this section on each of the 7 laps. It was barley 2/10 mile but it was 100 sharp vertical feet up. I rode the climb on pride. I repeated to myself during this climb... I will not walk I will ride. Needless to say this one climb took my average speed down to 18.6 mph. Without this one climb I averaged 22mph.

The other 2.25 Miles

The rest of the course was rolling hills that I was able to gain momentum on the downhills and power on the uphills. The last mile of the lap was a nice downhill to a 1/4 mile false flat before "ascending" into that climb again.

Overall

I liked the race, but I need to master very steep uphills. Total 17.5 miles in 56:22 / 18.6mph average. Place 47/68

Next up I need to get my Crit on...

Georgia Cycling Gran Prix Preview

2011-07-17T13:09:00.000-04:00

The Georgia Cycling Gran Prix will be my first stage race ever. This comes on the heels of finishing the Gwinnett Center Criterium Race last year. It is one of the individual races in the stage race, and I said after that race that I would like to do all of the races this year. It starts Wednesday July 20th and runs through Sunday July 24th. Here are the individual stages and rough goals for each stage.

Road Atlanta Circuit Race
Date: Wednesday July 20th
Time: 5pm
Distance: 20 miles
Goal: Under 1 hour

This race is several laps around the course at Road Atlanta. The pavement should be smooth and I hope to find a nice pace and take advantage of all of the time I have spent on the road bike over the last 2 months.

Gwinnett Center Criterium Race
Date: Thursday July 21st
Time: 4:15pm
Duration: 40 minutes
Goal: Avg 20 mph and at least 19 laps. Last year I did 19.2 mph and 18 laps

This race is several .73 laps around the parking lot at the Gwinnett Center. The pavement should be smooth and I hope to find a nice pace and take advantage of all of the time I have spent on the road bike over the last 2 months. Last year at this race the temp was over 100 degrees. It will be hot, but I am ready.

Oxford Hills Road Race
Date: Friday July 22nd
Time: 11:00am
Distance: 40 miles
Goal: 2 hours and 15 minutes

I really think I can finish this race in 2 hours averaging 20mph, but I really don't know how my legs will feel. This race is fairly flat and I am very comfortable on this terrain and this style of racing. This race is 4 laps around the course.

Social Circle Time Trial
Date: Saturday July 23rd
Time: 8:00am
Distance: 6.3 miles
Goal: 17 minutes / 22.2mph

This course consists of the first half all downhill, with a 171ft elevation drop, and then at the turnaround it is all uphill. I am excited about this event, and it is the only event I will be racing on the Tri Bike. Ready to race this one.

Downtown Covington Criterium Race
Date: Saturday July 23rd
Time: 4:00pm
Duration: 40 minutes
Goal: Avg 20 mph and at least 20 laps

Another criterium race in the series, but this one is pretty much flat, and there will be great crowd support. It will be the second race of the day so we shall see.

Newton County Circuit Race
Date: Sunday July 24th
Time: Noon
Distance: 20 miles
Goal: 1 hour, 11 laps

This circuit race is 1.82 miles long with a few inclines, I should be able to finish strong. That's it for now! Check back for results everyday! No matter what it will be a blast.

Welcome Rylynn Candace Hambrick!

2011-07-10T19:15:00.002-04:00

On July 8th, 2011 it was a very routine Friday morning in the Hambrick house, with a few exceptions of course. 1. I was not going to work and 2. we were driving to "Hotel Northside" to check in to have a baby. A baby? Did you just say a baby? Yes I did. You see the birthing process for our family includes walking into the hospital at a scheduled time, hand over license and insurance card, and then we are shuttled off to a pre-op room to begin the "check-in" process.

It starts with a 30 minute wait, and then things pick up after 9:30. The anesthesiologist comes it with a college student and asks if we have any issues with this college student "hitching along" for the next hour for the birth of our child. They describe everything that is happening during the "numbing process" and this continues. Its like having John Madden and Al Michaels doing a Monday Night Football game, except this is tougher than football.

At 10:10 we are taken to the OR where I sit in this little chair outside the hallway while Mary Ruth is being prepped in the OR. It is fairly obvious that of all of the people in that area I am the only one who does not work there, waiting nervously to enter the OR a father of 1 and exiting the OR a father of 2. I pray to God that no matter what happens that we will raise this baby under his direction, and no obstacle is too large for us with him in our corner.

At 10:25 I am called in. This OR is very snug. There are a lot of people in the room. This includes John Madden and Al minus the marker for the television screen (thank god). 7 yes 7 minutes later at 10:32 am Rylynn Candace cries out and then they are back to clean her up. The cord was wrapped around her neck 4 times, so I was very thankful they took her when they did.

At 10:40 Rylynn and I were taken to the recovery room. This is where I began to realize that Rylynn looks just like her sister 3.5 years ago, with a different hair color. WOW. Out of all of the genetic possibilities... 15 minutes later Mary Ruth joined us in recovery for a short stint in recovery. we would be in the room by 11:30... not so fast.

1pm came and went, and 2 came and went. Rob, Helen, and Eyrleigh were in the waiting room wait to meet Rylynn, but we were in a resistricted area and the meeting was delayed. we decided I would go to Rob, Helen, and Eyrleigh and be with them for a bit. I gave Mary Ruth her cell phone.

Out in the waiting room I was daddy of Eyrleigh, but back in recovery I was husband and Daddy to Rylynn. You see my two worlds had not met yet and it had been 6 hours. I was very anxious for this to happen,and I began to become impatient. I wanted my 2 girls to become 1. To be sisters.

I went back into the recovery room after holding Eyrleigh for an hour, and I came right out and pretty demanded a room. At 4:30 we were in our room. All 4 of us were together at last. Eyrleigh wanted to hold Rylynn, and that's just what she did.

We have had so many messages, phone calls, and visitors reach out to us and for this we are thankful, and I sit here in the hospital room the night before we go home, and I am anxious to BE a family finally.

My training will not slow down, but it will change. Mary Ruth and I are embarking on a journey harder than an Ironman, and that is to raise two girls to the best of our ability in this world. My prayer is for them to be good, decent, kind, and loving people, and have great adventures along the way. You see sport is just one way to teach discipline, hard work, perseverance, fitness, and that through HIM all things are possible. ALL THINGS.

Peachtree Road Race 2011

2011-07-06T09:42:00.003-04:00

So, here are the things I learned about at the Peachtree road race.

1. Do not try to run a PR it won't happen there are too many people.

2. Guys, don't bother wearing a shirt. Mine was soaked by mile 1.

3. Cardiac Hill. I run harder, longer, steeper hills everyday. The moniker does not hold for me.

4. It's good to know someone who works off Peachtree. Parked in a private garage and walked a mile to Marta, took it to the start line.

5. Wait to use the porta johns when inside the corral A,B,C starting area. There is no line.

Below is a mile by mile of what happened.

Mile 1
Goal 06:30    Actual 07:16
People in corral A were walking. Girls were chatting and blocking the running lanes. I felt like I could have run a 6:00/mile if I had a taser. Move people.

Mile 2
Goal 06:30    Actual  07:18
New mile. Same Story.

Mile 3
Goal 06:30     Actual 07:30
Do I sound like a broken record?

Mile 4
Goal 08:30     Actual 08:26
I got a running lane as the uphill portion of the race started. I had mentally re adjusted my goal to run a sub 50 and have fun on the hills. I briefly caught my friend and Ironman Chad Carter, but decided to let him go after saying hey.

Mile 5
Goal  08:00    Actual 08:42
After re-adjusting my goals I slowed a little and just enjoyed the hills, taking very deliberate easy strides.

Mile 6+.2
Goal 08:00      Actual 10:00
I knew I easily had sub 50 in the bag so I just cruised into the finish.

Time 49:11

Post Race thoughts
I easily could have pushed the last 2 miles and ran a 46:xx but I decided to enjoy the run. I don't do that often so it was a nice change of pace. Afterall, my daughter is being born this week!

Prelude to the Peachtree Road Race 2011

2011-07-03T18:26:00.003-04:00

Well, today I rested from running in anticipation of tomorrows Peachtree Road Race. I was not going to run the race, but I won my number in a contest on Facebook so I said why not. Baby Rylynn is only coming in FOUR days, but the boss gave me the go ahead so let's dot it. Here is the Plan.

Miles 1-3 Hammer IT. I averaged a 6:40 mile in March, so lets do the same here, maybe even a little faster... after all we will have the crowd support. Goal. 6:30 /mile

Mile 4: This appears to be the toughest mile of the race. Goal 8:30 min/mile

Mile 5 Some rolling hills but nothing I am not used to. Goal 8:00/mile

Mile 6 + .2 A downhill finish. Goal 8:00 total.

Race Goal 44:00 Even. Is this a reach? Yes, but is it obtainable? Also Yes. I just need to run it HARD. Bring it!

Post tomorrow.

West Point Olympic Distance Triathlon

2011-06-15T22:13:00.000-04:00

The day before the race we headed down to Valley, AL where I got a surprisingly good deal on a room at the Holiday Inn Express ($54). I think we will be using this as the home base for races down here. After running errands around town it was time to eat and get to bed. I was in bed by 8:45 pm, however my "slumber party buddy" was not interested in sleeping. I still don't know if sharing a bed with a three year old is a good idea the night before a race, but I digress. Anyway, the alarm went off at 5 am and I woke up and got ready. We hit the road by 5:45

I had made one great decision during this race. I raced shirtless. Mind you I am in good shape but I do not have the "V" (see previous post), but I figured I was already wearing tight tri shorts, with several hundred people so why not. I setup transition and found the restrooms. I exited the restroom and found the girls and I had Mary Ruth write in marker on my right shoulder blade.

Ben - June 12, 1975 - February 26, 2010 RIP.

You see today (June 12th, 2011) Ben would have been 36 years old. This race was for him, and Ben was a fast swimmer. No pressure Hambrick.

We headed down to the water and I warmed up. The swim was a time trial start and we were supposed to go in by number. Well that didn't work as I was 135 and Wes as 98. We entered the water together.

Swim (1500 meters) **yeah right** 37:33

I entered the water feeling good and kept the buoys on my right shoulder. I did not veer too far off my line, and the bouys peeled away quickly. I was moving... until I felt like I had swam at least 1200 meters. Then I came to a crawl. I felt the swim was long, and based on several reports post race it was by 200-300 meters. Oh well another poor swim.

T1 1:42

With the temps warming up quickly I popped some endurolytes in T1 and grabbed all my stuff. I had 2 gel I had to fit into the tri short pockets this cost me a few seconds. Use the bento box next time.

Bike 24.85 miles 1:12:53 avg 20.5 mph

This bike course was fairly challenging, not steep inclines, but they just kept coming. Oh look another hill. And another. At the water stop, I dropped the bottle. This proved to be crucial to the end of the bike performance. I ran out of water with 5 miles to go, and it was getting hot. Next time carry another bottle. I wanted to average 21 mph, but given the day, the hills, and the lack of water, it went as expected.

T2 1:09

Slip on the running shoes, endurolytes and water bottle. I tried to overcompensate hydration. Another mistake.

Run 10k 53:36 8:38/mile

After the first mile, the water stopped sloshing around, and I was able to pickup the pace a bit. I caught Wes at 3 miles. and We ran together for a mile. I started feeling better and left Wes for a strong last 2 miles. Eyrleigh was yelling "GO Daddy!" as I came around the corner.

Finish 2:46:50

I am ok with this result. My weakest discipline is swimming and it went long. I need to trim some serious time off the swim. 10 minutes at least. I can peel another 3-4 minutes off the bike, and I can peel another 4-7 minutes off the run. Considering this was only my second Olympic Tri I was racing it wasn't bad. I just need to keep tri-ing. Wes met us a few minutes later and it was time for a shower and Mexican food.

BTW another limiter of my performance is my weight. I have been staying at 180 not 175. I would like my fighting weight to be 170. Even 165. Now I have some work to do.

The shirtless run.

2011-06-06T21:58:00.001-04:00

Here is the deal. I like shirts. I prefer to run with a shirt on. I have never had the "V", and let's be honest, even though I am in good shape, I will never have the "V", am am 34 you know. That being said in the last week it has been in the mid 90's in Atlanta. It's HOT. That being said I had a run to knockout after church on Sunday, so 2 miles into the 8 mile run, off came the shirt. Not out of vanity, but out of necessity. The human skin IS the original dri fit.

Now let's take a look at this joker... If you notice, he has the lats, the guns, the abs, and he is racing with his shirt off. Also notice the tri shorts and the fact he is just running a 10k. Word is he wears this same outfit to the grocery store to get milk. This guy has the "V" and sorry ladies, this weekend this joker is getting married.

This is my good friend Jon, and in honor of your niptuals (pun in intended) I just may race this weekend sans shirt so pay homage to the "V" i will never have. Congrats to Jon and Laura on your wedding this weekend. Hey is that a large sock?

Old Capital Triathlon 2011 Race Report

2011-05-30T17:14:00.002-04:00

Well the long weekend brought us a trip down to Milledgeville, GA. This was the first year of the Old Capital Sprint Triathlon, and about 138 participated. It is called the Old Capital Triathlon because Milledgeville was the capital of Georgia before Atlanta. I put this race on the schedule in the winter to race with Marc. Marc and I met 2 or so years ago while racing the Tri the Parks series. Marc and his family lives in Milledgeville, so it was easy to decide to do this race.

What makes this race unique.

Due to the layout of the country club where the race was held there were 2 different transition areas. These 2 areas were about .5 miles apart. This actually turned out to be quite easy. I'll explain in a minute. Another cool thing (literally) is this race started at 7am while it was 70 degrees, meaning that it would not get hot until after the race. Now let's get to it.

Swim- 500 yards (9:39)

Since the sun had not come up over the tree line just yet, Lake Sinclair did not have the glare on the water's surface. My wave was about 30-40 guys, and after listening several of them talk about being slow on the swim, I decided to take a very aggressive line for once. I started my swim headed straight in line with the first buoy. I felt good. The lake was not too warm and I got into a good rhythm. As I exited the water and ran into T1 Mary Ruth yelled "8th out of the water!" 8th?!? I had NEVER been this far up front. and the bike was next.

T1- 1:12

The best thing about a small race. small transition areas. finding your rack is a piece of cake. A side benefit of 2 separate transition areas was I came into transition and put everything on an took off on the bike. No thinking required.

Bike- 12 Miles 32:41 / 22mph avg.

Marc had told me before the race that if I was strong on the bike I would like this course. He was right. I hammered the bike. My goal was 22mph and I was spot on. I passed some people and 2 people passed me. There were nice flat to downhill stretches with only a few uphills. There were no REAL climbs to speak of. Mary Ruth yelled "Your in 5th!" as I came into T2.

T2- :36

I changed shoes and dropped off the bike and helmet and I was off.

Run 3.1 miles- 23:30 7:34/mile pace

I must admit I was surprised to see my 5k split on the results. I forgot to start my Garmin until a few minutes in and it was a very challenging run course. I think my Garmin was a little inaccurate because of the tree cover. I felt very slow on the run but I pushed on. I was passed by 6 guys all running close to a 20 min. 5k. I crossed 11th, but after all waves were finished I ended up 16th.

Overall 1:07:37 16/138 1st 35-39 AG

In the rules of triathlon if someone in your age group takes 1-3 overall, they move into the overall standings and out of the age group standings. I was third in the male 35-39 age group, but due to the fact that 2nd and 3rd overall were in my age group, that bumped me into First! My first AG win, sure I was the beneficiary of the bump up, but I still had to race. So I earned the WIN! It only took me 5 years in the sport to earn an award.

Next Up: West Point Lake Oly. Triathlon

What Really Pisses Me Off About Bikes.

2011-05-23T22:35:00.000-04:00

I love my bikes. I do there is a sense of freedom you get on a cool spring Saturday with the light wind blowing at your back pushing you along effortlessly. Except this happens maybe two days a YEAR.

Here is the truth. I am becoming a good cyclist. I will never be a great cyclist, and I am ok with that. I have done 3 century rides, 1 50 mile ride, a crit race, maintained over 20 mph during a Ironman 70.3 race. But below is my recent interaction with bicycles, be warned there may be swearing.

Christmas 2010- I decide it would be a great idea to extend my bike family from 2 (road,triathlon) to 3 add (mountain). I convince EVERYBODY to get me various mountain bike stuff for Christmas.

January 2011- I decide late January is the day to go mountain biking. It's 30 degrees, and it had rained the night before. Did I mention to start mountain biking on a very technical trail. I picked my ass off the ground more than all of Mike Tyson's victims combined. When I got back to the car I was cold, muddy, and bloody. Screw You Mountain Biking.

February 2011- I sold the mountain bike on Ebay. I did not loose any money, only pride. Good Riddance.

March 2011- I broke a spoke on the back wheel of my road bike. $25. Then I broke another. I haven't fixed it. Why? because it's $25 every time I break one, and every time I fix on I break one. Problem solved.

April 2011- 1 hour 30 min into a ride. I have a flat tire. No biggie. I change the flat in 2 minutes. I go to inflate the tire and the tube I just installed pops. The tire itself has a cut in it CRAP. I had only 100 miles on the tires. and not to mention I paid 5 bucks for the tube, and 2 bucks for the CO2 cartridge and I never rolled an inch on them. Where's my $%^#&&( cell phone?

May 2011- I am 10 minutes into my ride with Eyrleigh on the back in the bike trailer and the left side crank arm comes loose while I am riding. I rode the last 1.5 mile home pedaling on one leg, with 50 extra pounds on the back. Nice.

May 2011- Where crank arm bolts into the spindle is totally stripped. new crankset. $%^T

Today- I get a flat tire on the front right after I arrive to work. I change the tire. I leave to ride home and get 1/2 mile from the office and I get another flat. I look at the front tire... It's NOT the front tire. It's the back tire. I walk back to the office in my bike shoes and tri suit. NICE.

Other Annoyances to get off my chest...

Why are triathlon shops so snotty? Is it your goal to advance the sport or pull all of the money out of my wallet?

Why does the owner of my local bike shop have the memory capacity of a flea? Look I have been in your shop 20 times, done the group rides, talked to you during 20 miles of a century ride. When I walk into your shop it is ok to acknowledge my existence, and to remember my name. Is that so hard? Please lay off the "wacky tobacky".

Why do I always carry a flat kit, but every time I use it it is rendered useless? Can I please just change a flat and get back on the road?

Why do little pieces of medal known as a "chain stay" cost $35? It's a piece of medal. I'll give you $3.

Why do guys that avg 14mph spend 10k on a bike? Work on that engine buddy...

Why do "roadies" get bent out of shape when I show up on my Tri Bike. Lighten Up.

Why are motorists so stupid when it comes to bicycles? Mike Vick fights dogs and he is a miserable human being, but when you the motorist, yell, throw stuff, and don't have a problem grazing me with your truck mirror that's ok?

Cycling is the leg of triathlon I am the best at, but when your equipment falters you lose confidence.
broken bike + less confidence in the bike = weaker rider
working bike + more confidence in the bike = STRONGER RIDER

That being said... I love to ride my bike, and I will put up with all of the above... for the rest of my life. Just to have that cool breeze at my back just one more time.

Ride On.

Alliance 50 Mile ride and Scott Rigsby Ironman.

2011-05-08T22:51:00.000-04:00

Saturday morning the alarm went of at 4:45 and I was up and withing 10 minutes I had showered, was dressed, and had a bowl of cereal in my hand. I was hitching a ride with friends Holly and Henry to Alpharetta, for the alliance ride. They picked me up at 5:15 and we were off. First stop COFFEE. With caffeinated beverages in hand we headed to the ride. We showed up at 6 thinking the ride was at 7, but the ride didn't start until 8. So we hung out and waited for the hand cyclists to start their ride at 7:30.

They had 3 Marines parachute out of a plane and make a grand entrance to start the race. This ride benefits wounded warriors, a charity to get disabled vets into athletics via the Scott Rigsby foundation. You can check it out or donate at http://allianceride.com/ .

I didn't know how my legs were going to respond after 1.5 hours on the bike on Thursday, and the 10 mile run on Friday, so I decided to wait and see. I went out and quickly went out fast in the front group of 20 riders. 20 became 10, 10 became 6. there were 2 ride options. the 25 mile and the 50 mile. I was in for the 50 mile. I finished the first 25 miles in 1 hours 16 minutes. at the end of the first lap the 6 became 4 and we headed out for lap 2 of a fairly challenging course with several steep inclines. I lost the first guy as he was way too strong a cyclist. guy #2 left us halfway through the second lap. That left a spot for 3rd. Fortunately, my climbing ability was better and I pulled away with a mile to go, and finished third by a minute in 2:38:18. Lap 2 got hot and I was 6 minutes slower, but I was happy with the result.

After the ride, Scott Rigsby was there, sponsoring the event and selling posters and his book "Unthinkable" Here is his quick bio... http://www.scottrigsby.com/index.html

He was an 18 year old kid on a hot summer day just prior to his first college semester. Riding in the back of a pickup truck in rural Georgia with friends after a hard day of landscaping work. They were talking sports, girls and plans for the weekend, when suddenly the truck is hit by a passing 18- wheeler, throwing him underneath a 3-ton attached trailer and dragging him 300 feet.

His back suffered third degree burns, his right leg was severed off and his left leg hung barely intact. His life was seemingly over, or so it seemed for Scott Rigsby.

Over a decade of countless doctor visits and hospitals, 26 surgeries, additional amputation, depression, fear, and uncertainty, Rigsby had become a professional patient. An inevitable battle with prescription drug addiction followed, as did the loss of many relationships and trust. At one point, things got so desperate that Rigsby sold what little furniture he had just to pay rent. There was no steady income and no dreams for a stable or successful future. Life had hit Scott Rigsby hard, knocking him down and keeping him there.

Unthinkable is the incredible true story of how Scott Rigsby turned his life around, reaching unprecedented heights as a world-class athlete. Doing the unthinkable is not easy. It requires an unshakeable determination to overcome any obstacle. Scott Rigsby not only has done the unthinkable, he sees no finish line in sight. Rigsby embraced this motto when he decided in 2005 to change his life, and the world, by breaking down barriers for physically challenged athletes. Little did Rigsby know that his inspirational journey would soon impact generations of able bodied people. He believes he has a genuine purpose to make a difference in everyone's life. He is on a mission fueled by a simple prayer that if God would open doors for him, then he would go through them. Sounds rather trivial until you hear his story of tragedy and one young man's struggle to simply carry on.

Once that door first door opened more than 15 years after his accident, a relentless and determined Rigsby arose and never looked back. A once beaten man from a small town was now taking on the world.

He completed 13 triathlons and 5 road races on his way to setting world records for a double below-the-knee amputee in the Full Marathon, Half Ironman, and International Distance Triathlon, earning him a spot on the 2006 USA Triathlon Team. As his accomplishments mounted, so did Rigsby's desire to do the unthinkable and take his mission to the next level. He would tackle the toughest endurance test of them all, the Ironman, to raise the bar and inspire all challenged athletes to reach beyond their circumstances.

Call it fate or maybe just life taking another swing at Rigsby, but tragedy struck again as he crashed halfway through the cycling portion of the Coeur d' Alene, Idaho Ironman event. Cracking a vertebrae, he overcame the pain to finish ahead of the bike cutoff time and ran 12 miles of the marathon before succumbing to his injuries. Not one to give up, Rigsby then prepared himself for the World Championship Ironman in Hawaii.

On October 13, 2007, after enduring the elements for 16 hours and 43 minutes, Scott Rigsby became the first double-amputee on prosthetics in the world to finish an Ironman distance triathlon with prosthetics at the 140.6-mile World Championship in Kailua-Kona, Hawaii. Rigsby used "swim legs" to navigate the difficult 2.4 mile ocean swim, "bike legs" to cycle 112 miles through the heat and gusting winds of the Big Island lava fields on a standard road bike, and "run legs" to complete the marathon segment in darkness and intense pain.

We shot the breeze for 20 minutes, and he is an awesome guy. Please support him. Here is the poster framed above my desk.

Poster Message: Richard, Great meeting you. What is your unthinkable? The world is waiting for you to inspire them. Show them what you can do when the door is opened. All the very best in your "unthinkable journey. -Scott Rigsby.

When a double amputee Finishes an Ironman, and then tells your to inspire.... You listen and say Yes Sir.

Bring it!

John Tanner Sprint Triathlon 2011

2011-05-03T20:38:00.000-04:00

We were staying in Breman, I always set 2 alarms because on race day eve I have this worry about waking up at 7:30 for a 8:00 am race. However, Eyrleigh was awake and ready to go to daddy's race at 5:15am. Kids, alarm clocks that you feed.

I had a breakfast of a protein shake, a coconut water, and some coffee... To the race site.

I will cut straight to the race, as getting ready itself is an individual and boring part of the sport.

Swim: 14:03 (slow)
I hadn't had an open water swim in months so this is par for the course. This will get faster as I ramp up my open water training swims.

T1 1:01 (good)
Got in and grabbed the bike. I was a little slow getting in the shoes, but I had a good ride nonetheless.

Bike: 40:14 (good) avg 20.57mph
This Bike course was fairly challenging and it was lengthened fro 11.3 to 13.8 miles this year

T2 :57 (ok)
I am shooting for sub 30 T2

Run 23:41 (my best run even in a sprint)
Mile 1 in 7:00, Mile 2 in 8:00, Mile 3 in 8:35. The run felt great.

Overall: 1:19:58 115/299 Overall and 24/38 AG PR next.

Kswiss Blade Light Run and Kwicky Blade Light

2011-04-17T15:13:00.000-04:00

Blade Light Run- I just retired my first pair of Blade Light Runs. I got my 300 miles out of these shoes, and here are the things i noticed. about these shoes.

They are very comfortable, although I didn't like wearing them sock-less, but I do wear the Sole socks and they feel perfect.

I thought the K-EVA blades would get torn up over the miles. I was wrong. The bottoms of these shoes look brand new but dirty after 300 miles. I give some credit to shoe durability, and some to my efficient running form I have developed over the past 4 years.

I would buy these shoes again. Oh wait I think I did...

Kwicky Blade Light- First Impressions. I little less cushioning than the Blade Light Run. Lighter! and I can wear these without shoes. It looks like Kswiss just caught up with Zoot of sock less wear. the foot bed however, is a little rough. Nothing a little Body Glide won't fix. I can't wait to log 300 miles in these. I am a Kswiss runner / triathlete now.

Tony Serrano Century Ride

2011-04-12T21:50:00.003-04:00

Saturday morning brought a Century ride. The Tony Serrano Ride was the ride.

TONY SERRANO Jr. (10/19/1968 – 8/26/2004)

Describing the life of a truly exemplary individual to those who were not lucky enough to meet him is a difficult task. If you knew Tony Serrano, then you will agree that there are not enough words that can clearly paint a picture of the kind of human being that he was and the kind of life he lead. Tony was an avid athlete training for an Ironman Triathlon when he was stuck by a car and killed while riding his bicycle on August 26, 2004. He was 35 and left behind a wife and two young daughters aged one and three.

I will now break down the ride in 10 mile increments.

Mile 0-10

Time 27:38
Avg Speed 22.63 mph
Max Speed 33.5 mph
I must admit some drafting during these 10. They were easy.

Mile 11-20
Time 27:37
Avg Speed   22.62 mph
Max Speed 35.2 mph
I must admit some drafting during these 10. They were easy.

Mile 21-30
Time 28:17
Avg Speed    21.48 mph
Max Speed   36.9 mph
This was all me as I was loving the countryside.

Mile 31-40
Time 26:46
Avg Speed   22.46 mph
Max Speed 32.8 mph
I was in a great groove and the sun had not come out YET.

Mile 41-50
Time 34:08
Avg Speed 17.74 mph
Max Speed 32.6 mph
This was a hilier section of the ride. I was grinding it out...

Mile 51-60
Time 29:27
Avg Speed    20.73 mph
Max Speed   32.1 mph

After a quick wate stop at mile 51, I was refreshed and rockin again.

Mile 61-70
Time 31:13
Avg. Speed   19.41 mph
Max Speed   26.9 mph
Settling into a late ride grove, then the sun DID come out.

Mile 71-80
Time 34:23
Avg Speed:   17.58 mph
Max Speed   38.8 mph
It was hot and both quad were cramping.

Mile 81-90
Time 35:04
Avg Speed   17.29 mph
Max Speed 34.5 mph
Cramps are getting worse. hold on...

Mile 91-100
Time 36:54
Avg Speed   16.43 mph
Max Speed 30.8 mph
Wow I am beat, but what a great ride. The sun did come put and boy was it hot, but it was a blast!

Total Time:        5:11:27
Avg Speed:        19.2 mph
Slowest Mile:     Mile 1 13.6 mph
Fastest Mile:      Mile 19 30.4 mph

The week in review.

2011-04-08T21:52:00.000-04:00

Swim- I did an "Iron Swim" on Monday and I could barley do my 15x100 on Wednesday. I felt like a rock. That's the thing about the swim. It's my Jekyll and Hyde discipline.

Bike- MONSTER Bike week! 1 hour on Fri with the bike trainer, 2 hours on Saturday, 2 hours on Sunday, and 1 hour on Tuesday.

Run- 30 min on Sat after the ride, 1 hour on Tuesday and Thursday.

On a side note... The pollen is killing me... On the Zyrtec now and I hope it clears all this hacking up.

Century Ride tomorrow morning, a more verbose entry later.

Garmin Forerunner 410 Review

2011-03-26T20:57:00.000-04:00

After last Sunday's Suunto shutdown at the start line of the Publix Half Marathon I needed a watch to use as a bike computer for my road bike and most importantly a running watch. Here ar my first impressions so far.

Tricky to Setup- Until playing with the watch for 10 minutes.- The bezel is a little freaky unless you have it on your wrist. The watch sets itself by contacting the satellites for the first time. Good menu system

Awesome Back light- Wow. Great. Backlight. Just don't set it to never turn off like I did. I hit it during my ride today and is SUCKED the battery dead.

Very Accurate- All of my rides so far the watch was dead on with the bike computer, and the heavy rain did not interrupt GPS operation.

No PODS- I run using several pairs of shoes. It is nice not to play foot pod musical chairs. Grab the shoes and go.

Wireless Sync- It's freaky when you plug in the ANT+ wireless USB, the watch connects to the computer and uploads the workout automatically to Garmin Connect.

Velcro straps included- Great for the triathlete during a race! And they give you the tools to switch the watchband.

Virtual training partner- Included in the watch, set the pace of this imaginary guy and then KICK HIS A$$. I love beating him running. and yes I do talk smack to him.

Autolap- Splits as you run. Default is 1 mile. At the split is displays the split time for a few seconds.

Overall, I love this watch and I look forward to years of trouble free use. I cant wait to use the interval training mode where you set the interval and rest timers by time or distance. Today's bike ride data below.

Publix Half Marathon 2011

2011-03-22T21:37:00.000-04:00

I was up at 4:20 am to eat come cheerios and take a shower. We left the house at 5am to pick up coffee and pick up our friend Jennifer. She was running her second half marathon.

We arrived a few blocks from the start line at 6:20am. Our warm-up consisted of a trip to the port a potty and running through the grass to the start corrals. I pushed the training button to start my watch and the screen went blank. Fortunately I was right next to the 1:45:00 pace group and I started with them. I am not sure of my splits because the watch was dead, but here is what I remember.

Mile 1- 8:00 The masses were running with me.
Mile 2- 7:30 found a nice open running path.
Mile 3- 8:30 Crowded again.
Mile 4- 7:30 People spreading out.
Mile 5- 7:00 Getting my stride.
Mile 6- ?? The mile marker timer was busted.
10k 49:17 Running 10k pace. Not Half Marathon pace..
Mile 7-13.1 I had no idea. I was running until the wheels fell off and I remember mile 10 was a dark time during the race. BUT I did hold pace...

I came around the corner and saw 1:45:xx. My final time was 1:44:24. Every year this race surprises me. It's tough, but I always run it well. This year was no exception. Here is what the last 4 years results were for the half.

2008- 1:59:34
2009- Ran the full marathon
2010- 1:49:48
2011- 1:44:24

Next year? Who knows? I do know this 3 PR's in 8 days is not bad. As a side note the Suunto T6c has already been replaced by the Garmin 410. Review coming.

Silver Comet 10k 2011

2011-03-12T22:26:00.002-05:00

So it has been 1 1/2 years since I ran a 10k, but look at this course profile for today's Silver Comet 10k...

As you can see about 5 of the 6.2 miles were downhill. So here was the race strategy. Run like my hair is on fire until the wheels fall off.

I met my co worker Kyle at N Peachtree and 285 and we carpooled to the start line. Let me say that grocery store parking lots are the perfect place to start a race. It's not congested, plenty of parking, and easy to get your number and go back to the car. We arrived at the start at 7:15am and hopped out of the car and picked up our race numbers and headed back to the car. After a fair amount of people watching, we hopped out of the car at 7:45am. Some loosening up and we were off.

Mile 1: 6:43
The legs felt fresh and it was sunny and 32 degrees. Did I have a 43:00 10k in the tank?

Mile 2 13:30
I just ran another 6:44 mile. On track.

Mile 3 21:00
I just dropped a 6:30 mile. Crossed the 5k mark in 21:20

Mile 4 28:00
A 7 minute mile. Starting to loose steam

Mile 5 35:20
A 7:20 hold on uphill coming... This guy pulled up next to me and was audibly suffering. I downshifted and lost him. I didn't need the negativity.

Mile 6 43:20
A 8:00 mile.... slipping BUT I can see the finish PUSH.

Mile 6.2 Finished in 44:21! A 5+ minute PR and a 5k PR to boot.

Stats: Time 44:21, Overall 59/651, Age Group 6/30

Half Marathon Next Weekend... What will I run?

Fort Yargo Trail 1/2 Marathon 2011 Race Report

2011-03-04T21:06:00.000-05:00

Last Saturday was the Fort Yargo Trail 1/2 Marathon. The legs felt a little heavy, but it was a great day to run. It was in the low 40s when the race started and Eyrleigh had her pom pom shaking yelling GO DADDY. This season is going to be fun! The plan was 1:55:00

Miles 1-9 were uneventful and I was averaging between 8:20 - 8:45 per mile, depending on the terrain. The legs felt even a little heavier and I twisted my ankle at mile 9. It was one of those "your ankle should not bend that way" twisting. I could put very little weight on the ankle and instantly it went from a race to a survival run. My pace slowed, the muscles tightened and I crossed the line in 2:03:34. If I would have told you I wasn't a little disappointed I would be lying. I had 1:55:00 in the bag. That is the challenge of off road racing. Obstacles. The good news was 2 years ago I ran this race in 2:17:00. Maybe I'll have a 1:55:00 next year.

Sunday brought an hour ride on tired legs so I bagged the z2 30 min run post ride. Overall the rest of the week went very well especially in the pool. I am just ready for the volume to ramp up. Next race 3-13-2011. The Silver Comet 10k.

A new member to the family,Tri Bike 2011 debut, and out sick.

2011-02-18T11:55:00.001-05:00

What a crazy week. Yesterday we found out we were having another little GIRL in July! We are so happy for her to come and I will share more in the coming weeks.

It seems like most people in the Tri community are buying new bikes all of the time. I don't have the cash for that. I have spent the off season on the road bike, because I took the tri bike completely apart and cleaned it. I also had paint damage from last year so I repainted and re wrapped the handlebars. The biggest addition are the Williams System 30 wheels. After Augusta in September the Aero Race Lites were trashed with 2 broken spokes and 4 bent spokes. I am excited to ride the Rocketship tomorrow.

Yesterday and today are a wash on the training because Eyrleigh brought us home some germs from preschool. Monday starts the official race season. Looking back I don't know how I ever trained through the winter last year.

The week in review and a race plan to peak June 12th

2011-02-12T09:28:00.001-05:00

This week was a solid week all the way around, with a few challenges that were overcome. On a good note, the right knee has no pain.

Swim: 2 solid workouts: 3 x 500 with 10 seconds rest in 27:00 and 6 x 250 with 10 seconds rest in 28:00

Bike: I ordered the new wheels and the tri bike is ready for the season with the exception of the new kicks, and I was hoping to have them for today's long ride, but they are stuck in Doraville at the UPS station. Next week perhaps. Wednesday brought a shortened bike ride with a broken spoke on the back wheel. The wheel is repaired and ready for today.

Run: Sunday brought a 1:06:33 run (8.11 miles) avg HR of 162. I am close to racing at a 7:30 mile over 10 miles. Tuesday and Thursday brought 33:00 maint. aerobic runs. However Friday night brought a post dinner speed session. BAD idea. The first 3 miles were at a 7:04 pace, which would be fine if I hadn't eaten 3/4 pound of chicken salad. I will spare you the details. I finished the last 16 minutes at a 9:15 /mile pace. The Merell's are doing well, but I would like to get on the trail with them before Thrill the Hills on the 26th.

Below is the current training plan to peak at West Point Lake on June 12th. Thanks to http://www.amateurendurance.com for the plan. It incorporate the volume close to a 1/2 Ironman and the speed sessions to go faster at the Olympic distance.

Updated Race Schedule. and goings on

2011-01-30T21:23:00.000-05:00

February 26th- Xterra Fort Yargo 21k Trail Run
March 13th - Silver Comet 10k
March 20th- Georgia Half Marathon
April 30th- John Tanner Sprint
May 14th-Peachtree City International Distance
May 29th- Old Capital City Sprint
June 12th- West Point Lake International Distance
August 13th- Richard B Russell International Distance
September 24th- Tugaloo International Distance
October 2nd- Lake Lanier Islands Sprint
October29th- Silver Comet Half Marathon

1 10k
3 Half Marathons
3 Sprint Triathlons
4 International Distance Triathlons

This year will be fluid. This year will be fast.

Swim- 2 swim workouts this week. One was a ladder 50,100,150,200,250 and back down. One was 25 laps in 25 minutes.

Bike- Going well, The Tri bike needs new wheels, then she is ready for the season. The bike base is good, and I got in a 1:25:00 ride Saturday.

Run- The run is good. Ran 10.91 miles in 1:34:00 today, and the left knee is a tad bit sore. A hint of tendinitis. Ice twice today and some advil. I wil probably skip my short run on Tuesday for a LONG swim.

Merrell Trail Glove Review (First Impressions)

2011-01-23T21:18:00.000-05:00

I started looking for a trail running shoe for the 2011 season in December while in New Hampshire. I looked at Salomon, Timberland, and Montrail. I have owned all of these makes of shoes in the past and I must say I was not impressed with any of these makes owning all of them before. Salomons were a good overall shoe and has a great lacing system, but it is not as durable as I liked. The Timberlands were not durable at all, but had a great tread. The Montrails were durable and waterproof with the Goretex, but they were too narrow. This left my search to start over excluding all of these manufacturers.

Let me say that ever since I read Born to Run I have been intrigued by the barefoot running movement. I bought and ran a fair amount in my Newton AWs, and I like the shoes okay, but if I had to do over again I would have saved myself the $175. Sorry Newton. I really never had any interest in the Nike Frees, as Nike is too skinny on my normal size, flat feet. In addition I had little to no interest in the Vibram Five Fingers. Something about the toes I guess. They would take far too long to put on during a triathlon.

That brings us to the new Merrell Barefoot Series shoes. Billed as the Vibram Five Fingers without the toes. I had to try them. To make the on road transition into the barefoot movement on the road I had to adapt to run "barefoot" on the softer ground of the trail. Below are my runs so far in the Merrells.

Run #1 January 14
Distance: 3.53 miles
Time: 28:08
Pace: 7:58/mile
Type: Tempo

Run #2 January 18
Distance: 4.8 miles
Time: 40:30
Pace: 8:26/mile
Type: Solid run at Aerobic Threshold

Run #3 January 23 (wore calf sleeves)
Distance: 6.47 miles
Time: 56:25
Pace: 8:43/mile
Type: Long Run, avg 150bpm

My first impressions:

Like all minimalist shoes don't run too much on your forefoot. Let your heel touch the ground, but minimize impact. Your feet should roll on and off the ground. These shoes will be tougher on your calves until you adapt. I wore the calf guards on the long run to help.

Build up mileage slowly. I am running in them when those "little weird aches subside in my feet, calves, and knees. It's not bad pain, it's just my body adapting. I wore the shoes "around town" to get used to them.

I wore them with socks. These shoes are designed to NOT wear with socks, and they are much more comfortable without socks. Lose the socks. These shoes weigh NOTHING, they are seamless and I have not body glided my feet to prep to wear them yet, and I have encountered no rubbing on any area of the foot.

I will write another review at the magic death date of most running shoes. 300 miles.

About ready to blow up the race schedule...

2011-01-22T21:27:00.001-05:00

I have been meaning to post a few times and right now I have the time so here it is.

Swimming: I headed back to the pool this week.. 2 20 minute swims. boy am I inefficient and slow. 1 minute per 50m. All in good time.

Biking: My bike base is good, but I think I bit off more than I could chew taking up mountain biking. I went out today and crashed 7 times. My knees are bruised and I did not like it at all. Leaning toward scrapping the MTB all together.

I need new wheels for the tri bike. I think I will be going with the Williams System 30x. These guys back the wheels and they are getting great reviews.

Running: Going well, and running a lot. my right knee is a little tender. Running once a week in the new Merrell Trail Gloves. I am working on slowly ramping up the mileage so I can run the "Thrill the Hills Offroad 1/2 Marathon in them." These shoes are not available until Feb 1st, but 6 Merrell stores in America had them 7 days ago and one of the stores is less than a mile from my office. Note I run in these barefoot, but have been wearing them around to get used to them.

There are 2 races already off the schedule. Snickers 1/2 marathon. I feel I have a lot better shot to attempt sub 1:40:00 in October, and the Tough Mudder. I want to do this race, but the $150 price tag is too much for me right now. So my race schedule may end up looking like this.

February 26th- Xterra Fort Yargo 21k Trail Run
May 14th-Peachtree City Int. Distance
May 29th- Old Capital City Sprint
June 12th- West Point Lake Int. Distance
August 13th- Richard B Russell Int. Distance
September 25th- Octoberfest Int. Distance

Who knows.

Location:Pinbrook Dr,Lawrenceville,United States

2011 Race Schedule

2011-01-08T15:35:00.001-05:00

Here it is.... Most of it anyway. The later part of the season is up in the air.

February 26th- Xterra Fort Yargo 21k Trail Run

I did this race 2 years ago under wet and cold conditions. This year the goal is to tune up for the next race.

March 5th- Snickers 1/2 Marathon

Jon is coming in for this one for our joint attempt to break 1:40:00 in a 1/2 marathon. I am super pumped to race th whole thing with " my brother from another mother."

March 13th- Tough Mudder Cedartown, GA

10 miles of a dirt eating, sweating, bleeding run / special forces hell! Are you Tuff Enuff?

April 30th- Fort Yargo Offroad Sprint

Fort Yargo is the place to be this year for racing, and only 20 miles from the house! Come out and race! I have a few spare bedrooms!

May 7th- Fort Yargo 9 hour MTB Race

The folks at Dirty Spokes are at it again at Fort Yargo. This race is on the great 12 mile MTB loop. This loop has, singletrack, doubletrack, climbs, rocks and roots. how many times can you get around in 9 hours of mountain bike fun??

May 14th-Peachtree City International Distance

Mary Ruth did the sprint last year, and this race kicks off my "International Extravaganza" 2:30:00 or bust!

May 29th- Old Capital City Sprint

I am coming to Milledgeville to see how close I can come to a 1hour Sprint. Bring the Bike and the pain!

June 12th- West Point Lake International Distance

I have always wanted to race this race. The goal... Race at this distance at lactate threshold and PR!

August 13th- Richard B Russell International Distance

Home of my International Distance PR. I usually use this race as a tune up for Augusta 70.3, but alas it is not in the cards for this year. So it will be time to burn it out here.

September 25th- Octoberfest International Distance

My last chance this season to kill it at this distance. We will see. End the year with the 10k trail run! Nice!

There it is. I may pepper in another 1/2 marathon or 2 in October or November, We will see.

2 Half Marathons
1 Obstacle Course Endurance Race
1 Nine Hour MTB Race
2 Sprint Triathlons
4 International Distance Triathlons

Bring IT 2011!

Since We Last "Spoke"

2011-01-03T12:45:00.002-05:00

Mountain Bike.

Right before we left for New Hampshire I bought a Felt Mountain Bike. I took a day trip to Greenville, SC and picked it up. I would post picture, but the blogger for IPad will not allow for images to be uploaded. Christmas was centered (for me anyway) about small items for the MTB. Bottle cages, flat kit, bottles, Crank Bros. pedals, and even Pearl Izumi Attack II MTB shoes. My first ride is planned for next Saturday January 15th.

Cold Weather Running.

I have been running nearly everyday since coming up to NH. I miss the bike and swim, but it has been nice to work on the run so much, I have also been doing a fair amount of cross country skiing. Growing the beard has really helped keep the face warm. Again no picture.

Race Calendar.

This year I will be focusing my racing on Sprint, Olympic distance triathlon, Half Marathons, and Mountain Bike racing. Race calendar awaiting spousal approval. There are specific reasons that this (and not Iron Distance) will be my focus, but if I shared that now, I would not have more content for later...

New Year.

Happy New Year! This (my 6th year) of blogging will focus on more content, to hopefully pick up readers and to make myself a better writer. I want to thank Jon, Nitmos, and Wes for the continued written feedback on the blog this year. I have formed a close friendship with "Uncle Jon" as Eyrleigh says, and it is good to see Wes at local events. Wes, we need to train together some this year.

That's it for now. Tomorrow we start the trek back down.

In the North Country

2010-12-27T13:43:00.001-05:00

So, we made it up to Mew Hampshire ahead of the snowstorm, and I have been out twice today to plow the driveway. I am going back and forth on doing a run in the wind, snow, and below 0 wind chill. I did buy Yak Trax of my NH running.

I had a nice run up South Mountain in New Jersey. 7.82 miles in 1:12:43

More soon from the GWN...

Reindeer Run 2010 5k Race Report

2010-12-24T09:42:00.000-05:00

I forgot to post this last week and seeing how I have the IPad with Internet in the car here it is.

Sunday, December 19th, 32 degrees, no wind. Shooting for a sub 20 5k.

We lined up at the start at 5 minutes before 8am, it was about 225 people. The race director blew all opportunities before the race started by telling all of us the course was long by 2/10 of a mile. Crap. So, I changed the strategy to run as fast as possible and see what happens. I did know a sub 20minute 3.3 mile race was out of the question.

Mile 1- 6:21. Felt good. Mild downhill with a few little ups.

Mile 2- 13:30 7:09/mi. I slowed a. It because the downhills were so steep, I was feeling it in my knees.

Mile 3 21:00 6:30/mi. A steep uphill followed by a long winding downhill. Worked hard inn this mile.

3.1- 21:25. Is this a new PR? 39 seconds faster than my PB. And to piss me off the last .3 was All uphill.

3.32 miles in 23:09- first in age group and 13th overall. I will break 20 in January.

Thinking tons about mountain biking...

2010-12-18T10:33:00.000-05:00

I don't know when but in January I will buy a mountain bike. I will do an off road triathlon, and a 6 hour MTB race. In the short term I will break 20:00 in a 5k tomorrow. Then I will be taking time to reflect on 2010 and move on. I will assemble my 2011 calendar in NH over Christmas. I do know one thing NO long stuff in 2011, but lots of off road, some 1/2 marathons, and some Sprint and Olyimpic distance races.

Merry Christmas!

R

Getting ready to drop the hammer.

2010-12-11T22:36:00.002-05:00

I see you 5k... 12-19-2010

The PR that never was...

2010-11-25T22:40:00.000-05:00

So I had all Intentions of setting a sub 20 minute 5k PR this morning in Marietta Square on Thanksgiving morning. I made one fatal rookie mistake. I did not pre register and I counted on race day registration. When we arrived at the start line there were no timed 5k numbers left.

So to support the charity and to run with Mary Ruth and our friend Lori (who ran her first 5k!) we ran untimed. We finished in 36 minutes and would have finished in 33 if it weren't for the mass of humanity. Avg HR 140. This turned out to be a good thing anyway as this is not a PR course with the longish hill at mile 1.5. Ok now it's time to burn up a jingle jog, but I need to register first...

After the race we did run into Wes (off his 2nd Ironman finish last Sunday) and Dee Dee. Great to see you guys!

Happy Thanksgiving,

Richard

All quiet on the base

2010-11-21T23:07:00.000-05:00

Nothing much to blog about right now. I am off work this week and I plan on doing Monday and Tuesday's workouts on Monday. Then we are off to NC and VA for hiking Tuesday and Wednesday. 5k to break 20 minutes on Turkey Day!

More soon.

A Special Birthday Bike Ride

2010-11-12T22:58:00.000-05:00

Yesterday my little girl Eyrleigh turned 3 years old. After our nap early in the afternoon, it was her and I at home, and I was really wanting to hit the road for an hour.

I thought for a minute and asked Eyrleigh if she wanted to go on a "Birthday Bike Ride". She said "Daddy go put on your bike clothes." and that is what I did. She also wants me to buy her some bike clothes soon. Ten minutes later we were off on the road and Eyrleigh was in the trailer with a sweatshirt and a blanket on. She also brought her doll and Barbie.

I kept it aerobic and averaged 13.4 mph with the extra 65lbs on the back of the road bike. No matter it was her Birthday bike ride and we made it to the park and back. 12.5 miles total, and it was her Birthday, but I was the one that got the present that will be etched in my memory forever. Then we ate hamburgers, cake and opened presents. Happy Birthday Eyrleigh. Daddy loves his bike buddy.

Ragnar Tennessee 2010 Race Report

2010-11-07T21:33:00.003-05:00

This quite possibly is the hardest race report I am going to write, and here is why. With most races you have pre-race, race, and post-race. Not true with The Ragnar. It is 1,000 different races within a race. Let me explain.

The Start: Chattanooga, TN Friday morning 10am EST

We drove to Chattanooga Thursday night and the plan was to go to the start and see the Start. We showed up and met 5 of the 6 Team members of Van #1. Our other team member that we didn't meet was Lauren, as she was on the start line. And within a few minutes the starters of Leg 1 were off! Let me give you an overview of the team. Keep in mind I don't know too much about the members of Van #1, but here is my best shot! They are listed by runner number, and remember I knew only my wife of the 12 runners.

The Team: Machupichu Melee

Lauren- A very nice runner, she always offered a high-five and encouragement.

Seth- The captain, he let us onto the team and is a great easy going guy, I hope we cross paths again.

James- A tall young guy, and this guy can run! Great Guy too.

Jennifer, Ashley, and Julie- These 3 girls seemed to be very nice and they appear to be good runners, in addition I envy their build, thin and 90 pounds, its better than hauling this 6' frame around.

Steve- Ran this hardest hill on the course in a driving rain storm, easy going guy that was always offering a snack. This guy can run!

Dan- A young guy that I enjoyed during the trip, he ran his legs right before me, and always finished faster than I thought he would.

Me- The old guy on the van, I felt like I was a decent runner who handled the long distances well.

Mary Ruth- She ran great and as always everyone gravitated toward her. Can you blame them?

Silas- He ran his second leg while sleeping (I think) A nice and quiet guy. He tore his last leg up!

Brad- Our joker. During the race he got us a room to sleep in, went to a social event in a button up shirt, had a public chaff-age issue, slept in a conference room, and got a massage. He is me 10 years ago, but he doesn't mind talking to strangers. He was a little under trained, but ran very well.

The Race

Here is how it works. See below and try to mix in sleep.
Start, Van 1, Run Run Run Run Run Run, Switch Van 2, Run Run Run Run Run Run, Switch X 3

I will only be writing about my race, because quite frankly when I wasn't running, I was driving, eating, or sleeping. And that is the beauty of The Ragnar.

Leg 1- 5.8 miles Friday 4:16 pm.

Dan flew into the exchange and slapped the bracelet on my wrist, and at that point my Ragnar had begun. It was cold and the road was slick. I managed a 47:52 which equated to an 8:15 / mile pace. There were 2 rather large dogs near the finish, none of which wanted to tear me to shreds...

Leg 2 - 6.8 miles Saturday 1:21 am

I had slept an hour and drove the 30 miles to the major exchange point to take over for Van 1. I drove the next 2 exchange points to my run start. Dan flew in and I was off. It was a cool, clear night, and the stars were out. I set a nice pace, and at 3 miles ran up on a triathlete from Nashville. We ran together to the leg finish. Nice guy! 58:02 at a 8:32 minute mile.

Leg 3- 8.9 miles Saturday 10:32 am

I was really nervous about this leg, as I had gotten only 2 hours sleep in the last 24 hours.At 8:50 am our Van took over, and I had slept a little more and the sun was out, there was no wind, and it was warming up. As usual Steve ran a solid leg, Dan ran fast and it was my turn. I started at a nice pace, but within the first mile I was stopped for a minute at a busy street crossing. It took 2 or so miles to get my pace back, but I did. The leg was challenging with a long gradual uphill between miles 5-7, but I knew the end of My Ragnar was close, and while I past 3 people that were walking, I just leaned on my legs harder, and they responded. I estimated between 1:20:00 and 1:30:00 before the leg, and I ended up running 1:17:00 at a 8:33/mile pace. My Ragnar was over.

The Finish Line. Nashville, TN
Brad started the 3.8 mile leg into downtown Nashville and 11 of the 12 joined us to run together across the finish line. what a Blast. Total time 29:00:36. This was good enough for 63 of 154 teams. Over 195.5 miles we averaged 8:54 per mile. It was the real world in a van with running.

Ragnar. sign up already.

Silver Comet Half Marathon 2010 Race Report.

2010-11-02T21:09:00.001-04:00

It was a perfect morning to run. 45 degrees, no wind, and not a cloud in the sky. A perfect day for running. The first 2 miles and a half was mostly downhill, followed by a left hand turn onto the Comet. 5.5 miles out and back, and back to the depot for the finish. Here are the splits...

1=   8:00
2=   7:44
3=   7:43
4=   7:56
5=   7:53
6=   7:56
7=   8:13
8=   8:15
9=   8:09
10= 8:09
11= 8:19
12= 8:42
13= 8:32
13.1= :46

Totals: 1:46:12 259 of 1703. Age group 28 of 108. Just out of the top 15% of all finishers and top 26% in my age group!

To get to the next level I will need to increase my endurance and speed for those last 2 miles.

I knew going in I wasn't going to break 1:40:00. I have been base training and battling bronchitis, I am very happy with the results and look forward to the race next year. A new PR at the distance. Now Let's race RAGNAR.

Ragnar Tennessee Update

2010-10-16T21:22:00.003-04:00

We are moving right along with base training with a few hard run efforts. Mary Ruth is joining me on November 5th-6th to run the Ragnar. I am running the anchor leg which looks like this...

5.8 miles, 6.8 miles, then 8.9 miles after 24 hours of minimal sleep. Total of 21.5 miles. I am ready, but I need one more pair of shoes since I have the Newtons for Leg 1, the Zoots for Leg 2, but I need a shoe to bring into the rotation, and I think it will be another pair of K-Swiss will fill the bill. Off to pull the trigger.

What kind of training Son?? Ragnar Training Sir!

2010-10-10T14:25:00.007-04:00

So Saturday brought a day of Ragnar training. What is Ragnar training you ask?

Run, Rest, Run, Rest, Run, and Sleep.

Mine looked like this.

Run, toy store, lunch, run, birthday party, watch IM Kona, Run, Sleep.

What I Learned:

1. I got this

2. Use a different type shoe for every run. This kept my legs feeling fresh, and worked slightly different muscles.

3. Compression is a must. I will run Ragnar with compression.

4. S-caps work.

5. View each Run as its own challenge.

6. Ice knees, roll legs, stretch, and recover.

Here is the breakdown of the run sessions...

Run #1: 5k, all out, Time 22:04, 6th overall, 1st in AG

Shoe: Zoot TT3

Nutrition: Breakfast

Compression: None

Socks: Injinji Toe Socks

Time: 8:30 am

Overall: Led the race for the first .75 miles.

Run #2: 5.04 Mile Run, Base, Time 51:42

Shoe: Newton All Weather

Nutrition: Sipped on H20 and 2 chicken fingers...

Compression: None

Socks: Injinji Toe Socks

Time: 1:22 pm

Overall: Stay in base and enjoy the run.

Run #3: 7.5 Mile Run, Base, Time 1:10:46

Shoe: Kswiss Kona

Nutrition: PB&J, water and 2 S-caps 1 hour before

Compression: CEP Calf sleeves, and 2xu tri shorts
Socks: Running Socks

Time: 9:35 pm

Overall: Stay in base and enjoy the darkness.

Base Training and a 5k. RAGNAR NEWS

2010-10-07T21:28:00.000-04:00

So here is what my last week has looked like.

M- bike 1 hour
T- run 1 hour, swim 20 min
W- bike 1 hour
Th- run 1 hour, swim 20 min
F- bike 1 hour
Sat- 5k all out, run 4, run 6. Morn, noon, night
Sun rest

All workouts except the 5k are done by heart rate 150 or lower.

Goal for the 5k- under 22 min.

And as a last minute addition to the team I am running with in RAGNAR Tennessee is.... Mary Ruth! Yes my wife is joining me for some Ragnar madness! PUMPED!

Augusta wrap up and what's next?

2010-10-05T20:57:00.001-04:00

Get the flash player here: http://www.adobe.com/flashplayer

In addition I wanted to post the race results of my new friends at Cdifferent.

Aaron Scheidies   4:18:24
Richard Hunter    4:49:42
Dexter Durrante   6:03:52
David Bigoney     6:39:35
Gil Magallanes     7:31:04

Awesome results guys! I'll be in touch!

Now we turn our attention to a 1/2 Marathon and Ragnar Tennessee.. details to follow.

Ironman 70.3 Augusta 2010 - A PR with Inspiration and a dose of disappointment.

2010-09-28T20:43:00.000-04:00

I don't know if it is too soon to right this race report, but I am already put this race into the rear view mirror so here we go.

Let me say first that the highlight of this weekend was not the race. It was dinner on Saturday night. Mary Ruth, Eyrleigh and I had dinner with the blind athletes and guides at C Different. It was a blast! C Differnet is an organization that guides blind athletes in running races and triathlons. Dave Bigoney setup the dinner and meet up in Augusta. Below is his story. Take the 9 minutes and watch it. If it means you don't read this race report and you watch the video then that is fine with me. I am getting involved with cdifferent next triathlon season as a guide. The website is www.cdifferent.org I will post more on this in the coming days.

After dinner we were off to bed. We hit the sack at 10:30 and I slept terribly. 5am would come way to soon.

Race Morning:
I was up at 5 and out of the hotel by 5:20. I ate and drank water while walking the 1 mile to transition. I wrapped up in transition by 6:10 and made it to the swim start by 6:30. After porta potties, body marking, and chip pickup it was 6:50am. I sat on a hillside until 7:10, and then I found the C-different guys and wished them a great race. 7:20 I climbed into my wetsuit and made my way to the swim start, and then I found Mary Ruth and Eyrleigh. We all had kisses and hugs, and a few minutes later I was in the water. A minute later the horn went off. Mind you it was raining lightly...

The Swim
Last Year      30:28
This Year      27:55
Projection     28:00

The water felt perfect, and even though the current wasn't as fast this year, I swam 2:33 faster than last year. My stroke was carrying me quickly down river. I exited the water and entered T1

*** Pivotal Race Moment***
T1
Last Year     3:32
This Year     4:29
Projection    3:00

Let me explain... I got to the wetsuit strippers and hit the ground. As the wetsuit was puled off the top of my right calf either pulled or charlie horsed. It was a long wet hobble to my transition area. So I had to assess my injury. No biggie now, but it did play a role later in the race.

Bike
Last Year      3:00:28
This Year      2:46:44
Projection     2:49:00

I spent the first 10 miles trying to work the ball out of my calf. It rained the entire time, but I got into a good groove and the leg loosened up. This is a fast bike course! My back tire was rubbing and I had lost a little bit of air, so I stopped for a minute and assessed the situation. I opted to not change the flat. It absolutely poured between miles 35-45. I felt great on the bike. I averaged 20.15 mph on the bike, and was ready to nail this race, but my stomach had different ideas...

T2
Last Year      2:59
This Year      2:32
Projection     3:00

I racked the bike and I was off on the run.

The Run

Last Year 2:11:48
This Year     2:13:21

Projection    1:57:00

Almost immediately my stomach was in distress and the ball in my calf re-appeared. At this point I could not take in calories or water, and my body went into survival mode. I ran a 10:10 mile pace the entire run. When my stomach felt better the calf screamed, and when the calf felt fine I needed to puke. So I opted to stay the course.

I am a better runner than this and next year WILL be different. I will focus on maintaining Bike and Swim fitness this winter. I will build on better run fitness while fatigue and flexibility. I crossed the finish line happy with a PR of 14 min. 14 sec.

Last Year    5:49:15
This Year    5:35:01
Projection   5:24:00

I must say my expectations for this race was off. I need to forecast better. I will get faster, but I do enjoy this distance. Now its time to run...

Race number 265 on www.ironman.com

2010-09-25T21:54:00.001-04:00

Tapering at 37,000 feet. Race Forcasting.

2010-09-22T21:37:00.001-04:00

Well I am in the air en route to Atlanta. I spent Mon-Wed in Philly for work. Here is what the week has and will look like.

M- 20 min swim, 30 min bike, 30 min run
Tu- Rest
W- 15 min swim, 20 min bike, 15 min run

Future..
Th- 20 min bike, 15 min run, to All3 for supplies
F- Rest
S- short bike, short run
Su- Race!

Now to the race forecast. I can't call it a prediction because in endurance events there are so many factors that can change the race, so here it is.

Swim- 28 minutes. This was a fast swim last year, and I am twice the swimmer this year. Downstream and in a Wetsuit

T1- 3 minutes. You can't do it much faster when stopping by the wetsuit strippers and navigating through 3500 bikes.

Bike- 2hr 49min. Nutrition is key. Nail it and have the energy to GO FAST. Bike equipment issues can effect the time here to. The key is to love on the bike Friday night

T2- 3 minutes. This will probably be faster...

Run- 1hr 57min. This is the $25,000 question... Will all of the nutrition and calf guards keep the cramps away? That's the plan....

Total: 5 hrs 24 min... The real goal is 5:30... Getting ready to land, please stow all devices Sir... sir... SIR!

The Reverse Triathlon and the Taper Cometh...

2010-09-14T21:09:00.000-04:00

Last week was the last build week in Augusta 70.3 training. I am as ready as I am going to be. The following is my last build week in review.

Monday- Planned was a swim, however it was labor day, and instead we headed out for a 5 mile canoe trip. We had a blast, and the Gwinnett County Pool System is closed this week, so canoeing it was!

Tuesday- A 1hour 30 minute ride was planned. I did this by commuting home from the office, and throwing in 5 additional miles. Just think it takes me an hour to get home via car, and only 1 hour 10 minutes via bike. 29.5 miles / 19.7mph avg.

Wednesday- My standard 40 min pre work run and a 30 min lunch time swim

Thursday- A 1hour 20 minute ride done while Mary Ruth watched the house. 25.9 miles / 19.4mph. At this finish of the ride while passing my house on my street I was riding at 20mph at dark and there were 4 dear on the street. Another close call...

Friday- A 1 hour pre work run 7 miles, all in the dark.

Saturday- My First Reverse Triathlon Ever. Run 20 min. (2.35 miles), Ride 2hr 6min (42 miles), Swim 20 min (1300 meters). I felt good about the run, the ride was AT 70.3 race pace, and the swim was FAST. It was an warm open water swim in the wetsuit.

Sunday- 2 hour run. 13.1 miles

and now the taper begins... I will write about the race and predictions coming soon. The end of the Tri season is NEAR.. I ain't heard no bell ROCK!

The Vegetarian Texan

2010-09-06T21:45:00.001-04:00

This week was week 17 of the training program for Augusta. I had challenged myself and my gourmet of a wife that I wanted to spend the month leading up to the race as a vegetarian. Coming from the state of Texas I would have thought not long ago that not eating meat would be a near impossibility. Now... Totally doable right? The first 4 days went quite well, that is until dinner tonight. We had spent the afternoon canoeing and swimming in the Broad River, and then drove through Commerce to check out the outlets.

We decided that Applebees surely would have vegetarian options.. Nope not one. Every salad had chicken, and so did the portabello mushroom sandwich. The salads? Meat on all of them. So I was at a crossroads that every meat eater in veg clothing faces. Play it straight or FALL off the wagon. Veg or STEAK???? I was at war with my inner Texan... The result. We referred to what is now referred to as the Laura rule. I ordered the blackened fish sandwich. Laura is a vegetarian and she eats fish so I fell within the rules. The streak is safe at 5 days.

The tri bike was repaired and back together by Saturday afternoon. I spent last week on the road bike, but from here on out all of my saddle time will be on the rocketship. A few more key long workouts over the next two weeks and then it will be taper time.

Now off to order some SCaps, I am fresh out.

Stay Thirsty...

A Race Effort Bike Ride...

2010-08-28T20:35:00.001-04:00

Today I was scheduled to do a 1hr 20min ride. This did not happen. Instead, this being the end of a recovery week I opted to do a 3 hour ride at race pace. Target race pace for the 1/2 Iron distance is 20mph.

I took this picture before the ride. I wanted to document how the bike is currently setup so I can refer back to these pictures later.

Note the new Zoot TT 3.0 shoes new this week. These shoes retail for $140, but I managed to snatch them up online for $108 including shipping. I am also wearing the calf guards, The all 3 sports cycling jersey, and the Mellow Johnny's cap. (Thanks Jon). In addition I am wearing my Road ID. ALWAYS wear your Road ID.

A close up picture of the cockpit shows the aero race lite with 3 hours worth of calories. Note the Custom black hard plastic lid. I made it myself. Also the water tube is zip tied to the lid loop, and not to the other straw. Never zip tie the straws together. If you need to adjust 1 straw you affect the other one too. On board is 1.5 hours worth water in the speedfil (straw to the left.) I also have a 2 tube flat kit on the back under the seat.

The ride started out with 3.5 miles of slight uphill, followed by 11 miles of a flat / downhill section. After this the rolling hills continued to mile 32. From miles 32-35.5 came a long steady uphill, and I tried to work on keeping my heart rate low and not to have any dead spots in my pedal stroke. All of the climbing worked out as I benefited from some nice downhills from miles 36-38. The ride finished with some small rolling hills, and a long series of false flats. As another note I had a headwind the entire ride.

I reached 56 miles in 2:49:20. This is a 19.9 mph average. I am happy with this. Right after mile 56 I heard a loud pop coming from the back of the bike. As it turns out I broke a spoke, and the wheel is slightly out of true. So I laid off the speed and casually pedaled home. 61.4 miles in 3:05:00.

Things of note.
Go to 2 scoops of perpetuem per hour, not 1.75
Carry TUMS
My stomach fell empty after the ride. Next week carry a PB sandwich and eat 1/2 way through
Looks like I will learn to change a spoke.

Recovery Weeks Suck

2010-08-26T16:53:00.000-04:00

So this week is a "recovery week"

M- 6x200 Swim
T- 30 min bike
W- 30 min RPE 3 run and 1000TT Swim
Th- 30 min bike
F- 30 min RPE 3 run, 30 min swim

This sucks. I am so stir crazy...

I was supposed to do the Wilson 100 on Sunday, but lack of funds is scrapping shat plan. SO

Sat- 3.5 hour bike at race pace! Then time for the final build... Augusta 5:30!

Peachtree City Triathlon Race Report (Mary Ruth Guest Blogger)

2010-08-24T08:50:00.000-04:00

Today's Race Report is written by no other than my sherpa. She has been a huge part of my racing and life in general, so when SHE raced last weekend, I was the sherpa. I wanted her to share her race report here, because I think here race was a HUGE success. She is a much better writer than I am. Here it is!

---
203 40/79 Mary Ruth Hambrick 38 274 14:16 2:29 236 47:31 17.7 1:09 186 30:36 9:53 1:35:59 F3539 728

The Totally Average Triathlete

If I was to start a triathlon blog, I think I would name it “the totally average triathlete”. I’m not saying I aspire to mediocrity or anything self-deprecating like that. I just think triathlon is fun and that anyone, even a completely normal person like me, can do triathlon and have fun. Perhaps more so than any other sport I’ve been involved in, triathlon draws from everywhere; the men, the women, the young, the old and those of us in-between, the fit, the fat, and again those of us in-between. Saturday as I stood in line at the Tri Peachtree City Sprint event, I was very aware of the democracy in triathlon. In front of me, I saw 61 on the leg of a women a good 40-60 pounds overweight and 40 on the leg of a tall thin guy near me who looked at least 10 years younger than that. This event had competitors numbered by their self-declared swim time but at prerace told us to feel free to line up where we chose. Some people near me at the back half of the line admitted they didn’t really understand what they were writing when they filled out their swim time so their numbers were much lower than mine. (I was #728 and I’d guessed at a 3:00 minute per 100m swim time.) I had assumed that in open water, with competitors around me, I would be slower than my best 100m pool time. I’ve swum my whole life and find a sprint distance swim very easy to do but I’ve never been very fast. I blame it on small paddles (if you’ve ever seen my hands or feet, you will get that). My time was really close to my guess of 3:00 per 100m. We swam 0.3 miles or 482 m and my swim time was 14:16. I’d love to meet with a swim coach to talk about how to speed up that swim a little.

I was really pretty happy with my next leg, the bike. Richard joked about the number of days I trained for this race. He said ten. I would guess it was more than that but honestly, I couldn’t be sure. We talked about this race at the beginning of July but between travelling and childcare, I don’t really prioritize training. I run and swim when Eyrleigh’s in preschool but formal training hasn’t really happened. When I was a kid, I was a member of the Peaked Mountain Bike Club, a small bike club in Piermont, New Hampshire. We did short rides and I even remember doing a half-century when I was about 12. I like to bike but again, I’ve never been blistering fast…or even remotely fast. My time for 14 miles was 47:31, which is still the better part of an hour but that calculates out to 17.7 a mile. I felt like I kept pushing throughout the bike and didn’t “let up”. I lost my brother to suicide this last February and I spent some of my time on the bike thinking about Ben and wishing he was still here. He would have been an awesome triathlete without even trying. He ran cross-country in college, would bike for miles, and could swim across the river in a heartbeat. It made the ride go quickly and gave me a reason to push and not sit back behind others. It was great to come riding in and see Richard, Devi, Lily, and Eyreigh cheering me on.

I began the run like everyone else, really awkwardly. The legs felt really heavy and I just started counting. That’s my strategy when I get fatigued. I count to 100. It’s just puts my focus on something simple and helps me regulate my breathing. I do it until I think of something else or I’m done. I honestly can’t think of a time it hasn’t worked and I’ve quit before I was finished. At the turn around point at 1.3 miles, I’d been distracted by a friendly couple watching the race and a guy throwing up in front of me so I was starting to feel better. I was by no means burning up the track but I was running and not walking. The course was on a golf cart track and had short little ups and downs. My final time was 30:36. I would have liked to do a bit better but I was very glad I was under a 10:00 minute mile. This is the place I could improve the most and most quickly and that will just take some time out in the park.

My final time was 1:35:59. For my second triathlon and first in over 2 years, I’m pretty happy with how I did. The funniest part of the race was what I found out later. I really am average, or at least the perfect median. Out of 79 women in my age group, I was dead middle at number 40. Out of 406 women in the whole race, I was #203. If there was a prize for being in the middle, I won!

Richard B Russell Olympic Distance Triathlon Pictures

2010-08-19T22:32:00.000-04:00

Get the flash player here: http://www.adobe.com/flashplayer

How it is now and the rest of the Race Season...

2010-08-18T21:22:00.000-04:00

I thought I would do a post to update the major ares of my life. Each topic will get a few sentences.

This weekend- Mary Ruth and her friend Pam are doing the Peachtree City Super Sprint Triathlon. They will stay down in Peachtree City and I will be down for the start of the race. It feels good to Sherpa after spending so much time racing.

August 29th- Riding the Wilson 100 http://www.wilson100.org/ Mary Ruth riding the 31 mile and I will be riding the 65 or 100. I will decide on Ride Day

September 26- Ironman 70.3 Augusta. enough said.

October 9th- Hi Hope 5k (little race walking distance from my house.) I hope to place at the top.

October 30th- The Silver Comet 1/2 Marathon. Can I break 1:40?

November 5-6 Ragnar Tennessee. This one is going to be a blast.

Thanksgiving- Turkey Trot 5k. My Thanksgiving has been going like this. Wake, drive, run, drive, family, eat, sleep, football, eat, sleep.

After that: Base Training and grow the beard ;)

Most importantly: Eyrleigh is 2.75 going on 15. Wow she is growing up fast, and the past few days we have had a lot of daddy / daughter time. AWESOME.

Richard B Russell Olympic Distance Triathlon 2010

2010-08-15T12:01:00.001-04:00

After work on Friday we drove to Hartwell and spent the night in Best Western. I reserved a NON-smoking room, but ended up with a smoking room. The girls were sharing a queen bed and sleeping was much better this time. I was awake at 4:45, packed and left the hotel by 5:45. On the way we took a wrong turn and almost hit a dog, but with some back country navigation, I was in transition shortly after 6:30am.

Pre-Race
I packed everything the night before, and I setup my race checklist via my Iphone using Tri Checklist this is a must for pre-race prep.

I opted to mount the 24oz Profile Design Aero Drink Light for water, 1 hour perpetuum bottle for the bike and run , and my flat kit. Flat kit is a must at this distance. For this race I mocked up the August a plan.

I wore the calf guards the entire time. Worked great!
Shoes running high on mileage. New shoes coming soon.
Switching to Hammer Gel for the run. Perpetuum on the Bike

I followed pre race checklist I setup in the Software
Tri Suit on
Body Glide Self
Body Glide cycling and running shoes
Body marking and chip pickup
Check Tire Pressure
Fill Water Bottle
Mount cycling shoes to bike
Reset Bike Computer
Porta Potty
Watch on
Cap, goggles, and nose plugs to the beach.

After a minute swim warm up we were off in the Drink. This race IS my litmus test for Augusta. So I will compare 2009 and 2010

Swim
2009    41:50
2010    33:19
Diff:     8:31

I just relaxed and worked on what was working in the pool. Glide, be relaxed in the shoulders, lean more on my sternum (the buoy), finish my pull under my body. This is a 2 lap 750m course, and I was mid pack on the whole swim. I am getting faster, and this time includes a bare foot 600 meter run into transition. Tri the Parks needs to work on this long run into transition. As a side note I was punched square in the face during the 2nd lap of the swim.

T1 :50
Out of the water, over the mat and to my transition. Race belt on, Perpetuum in tri-suit, sunglasses on, helmet on, and grab the bike.

Bike
2009    1:08:07
2010    1:04:36
Diff    3:31
After sliding into bike shoes mounted on the bike it was time to RACE on the Tri Bike, the "Rocketship" as Eyrleigh calls it. The goal was to leave it all on the course, and to always be in 1 gear harder than I felt like I should be in, and to use my endurance for a little "mid term" punishment. It worked, as I averaged 20.5mph. My quads were sore the entire Bike. I am not sure why.

T2 :56
Bike racked, helmet off, running shoes on. Goal sub 1 min.

Run
2009    54:50
2010    54:40
Diff          :10

With such big strides in the other 2 sports why did I only improve by 10 seconds on the run. My calves were cramping and I had stomach issues on the first lap of the run. Sometimes I feel the run is not improving, but the truth is I was able to push harder on the Swim and the Bike while performing slightly better on the run. Slow and steady wins the race. The word faster is important. I was faster this year by 12:48.

Total: 2:34:12
Is 5:30:00 possible in Augusta? With 6 weeks more of training and the right day. YES.

RAGNAR Tennessee

2010-08-09T21:32:00.000-04:00

After Ironman 70.3 Augusta on September 26th, and the Silver Comet 1/2 Marathon on October 30th, I will be one of 12 on team MACHUPICHU running Ragnar Tennessee. Chattanooga to Nashville on November 5-6, 2010. More later, must sleep.

The Land of the Northern Cowboy...

2010-08-02T09:17:00.000-04:00

We flew into Denver, CO on Friday morning, and we were able to check into the hotel to get a nap in. After sleeping for an hour and a half I needed to knock out this 1 hour run. Without a plan I ran uphill on some roads and through a park for 30 minutes and them reversed course. 6.55 miles in 1 hour. Not bad for being a mile high...

Saturday brought 2 hours on the stationary bike at 24 hour fitness, followed by a 10 minute run. It's a shame not to rent or borrow a bike this early in such a bike friendly city... 37 miles while watching SportsCenter.

Then off to James and Nancy's wedding!

Sunday brought a great 1h 30min run on a scenic trail along highway 470. Now we are in Casper WY on the way to Yellowstone. Training this week is going to not be what's on the schedule, but vacation never hurt anyone ;)

Mistletoe State Park Sprint Triathlon 2010

2010-07-25T21:18:00.001-04:00

It all started with a poor night's sleep. The girls were sharing a double bed in the Knights Inn in Thomson, GA. I was awake with them, but kept my eyes closed until 5:45. I was in transition shortly after 7am.

Pre-Race
I packed everything the night before, and I setup my race checklist via my Iphone using Tri Checklist this is a must for pre-race prep.

I opted to mount the 24oz Profile Design Aero Drink Light for water, a gel in the Tri suit, and my flat kit. If I flat in a Sprint the Race is over anyway, but Wes convinced me to carry it anyway.

I followed pre race checklist I setup in the Software
Tri Suit on
Body Glide Self
Body Glide cycling and running shoes
Body marking and chip pickup
Check Tire Pressure
Fill Water Bottle
Mount cycling shoes to bike
Reset Bike Computer
Porta Potty
Watch on
Cap, goggles, and nose plugs to the beach.

After a minute swim warm up we were off in the Drink.

Swim 14:05
My goal for the swim was 12:00, but I just relaxed and worked on what was working in the pool. Glide, be relaxed in the shoulders, lean more on my sternum (the buoy), finish my pull under my body. I was mid pack on the whole swim. I am getting faster, and this time includes a bare foot 600 meter run into transition. Tri the Parks needs to work on this long run into transition.

T1 :45
Out of the water, over the mat and to my transition. Race belt on, Gel in tri-suit, sunglasses on, helmet on, and grab the bike.

Bike 33:32
After sliding into bike shoes mounted on the bike it was time to RACE on the Tri Bike, the "Rocketship" as Eyrleigh calls it. The goal was to leave it all on the course, and to always be in 1 gear harder than I felt like I should be in, and to use my endurance for a little "short term" punishment. It worked, as I averaged 21.1mph. There were 2 turnarounds on the course, and that cost me a minute to get back up to speed. I am in a position that if I want a top 3 spot overall I need to push MORE on the bike

T2 :38 Bike racked, helmet off, running shoes on. Goal sub 1 min.

Run 24:35
The first .5 of the run was a trail run, with one short steep hill, and I was faster hiking it. then it was back to the rolling hills with a downhill finish. My legs felt a little flat, but not bad

Total: 1:13:36
My original goal was sub 1:10:00, but I lost a minute on the long run into t1, and a minute with the 2 turnarounds on the bike course. No excuses though, as everyone did the same course. I finished 59th overall and 7 of 24 in my age group. I was 2 minutes and 20 seconds from a top 3 spot. The next Sprint I will need to throw caution to the wind on the run. Next up... The Olympic Distance.

Gwinnett Center Criterium

2010-07-23T14:13:00.008-04:00

Last night was the Gwinnett Center Criterium Race. First ad foremost, I am not a cyclist, nor am I a sprinter, and I am not a roadie. I am a Triathlete, however I believe it is great for your overall cycling fitness to touch in all areas of cycling. Century rides are great for building endurance and Criteriums are good to work on cycling speed, cadence, and bike handling ability. So here we are a triathlete lining up with 41 other crit racers, and here is how it went down.

I was told 2 things to do pre race. One, to do a warm up of 30 minutes easy with a few hard efforts, with the last 2 laps being on the race track. You want to start the race with your heart rate up as the pace is FAST. Two, Wear your timing chip on the front fork of the bike, and not on your ankle.

Pre-race went off without a hitch, and I came to the start sweating, but ready. Here the the course and the elevation profile. The course went counter clockwise, so let me run you through it. Keep in mind this course is .71 miles total.

The start is uphill. when you complete the first left turn the course is flat (briefly). This flat is where I took water in on the course. I drank every lap as my Suunto was reading 106 degrees on the blacktop. This was the only section of the course where water was easily sipped without sacrificing momentum or speed. When you make the next left you enter the technical part of the course. This is downhill technical section of the course. I averaged 23mph on the backside of the course. And then it is back on the last left to the start line for another lap. Did I mention that is was hot on the blacktop? In addition the parking lot had been recently repaved which made for a smooth ride around the entire track.

The Race.
With all 42 standing on the line, I decided to start at the back of the pack. Why? because I knew they were going to hammer it out of the gate and my 2 goals for this race were to finish, and to not be last. The whistle blew and we were off. Within a minute the pack was traveling at 28-30 mph. And, where was I you ask? Last. Dead Last. So I decided to do the following. Ride 2 laps and figure out how to best navigate the course. Then wait for some of those guys to burn out and then pick them off 1 by 1. End of lap 1 passed 1 guy. Lap 2, 2 guys. Lap 3, 4 guys.

The leaders did 21 laps and I did 18. I finished 25
of 39 and I rode the entire 40 minutes.

On the last lap around I happened upon a nasty accident involving 2 guys in the lead pack. They were apparently jockeying for position for the final straight away, and they crashed out. Live by the sword, die by the sword I guess. As for me, I didn't crash out and I didn't finish last. I averaged 19mph for the race, and that is about what I expected.

Will I venture into Criterium Racing again? Already online looking for the next one, and who knows by then I may be in the thick of it...

Race Week

2010-07-20T21:49:00.001-04:00

This week is Race Week.

It starts with a Crit Race on Thursday. I must tell you I am cycling strong right now, but I do not know what to expect. It is great to take the clip on aerobars off of the road bike for good, and to use the bike for its intended purpose. It's a road bike. If all goes well and I can cycle strong the whole 40 minutes I will be doing crits and time trials more often this fall.

Taking Friday off of training.

Saturday I have a sprint triathlon at Mistletoe State Park. Goal. sub 1 hour 10 minutes.

Augusta IS closing in FAST.

Criterium Racing. Have I lost my mind?

2010-07-04T16:23:00.000-04:00

So, with all of this time in the saddle of the tri bike, I decided to return my road bike to its original form. As a road bike. Then I asked myself, how can I now use my road bike to make me faster. That is when I read about criterium racing.

---wiki---
A criterium, or crit, is a bike race held on a short course (usually less than 5 km), often run on closed-off city center streets.

Race length can be determined by a number of laps or total time, in which case the number of remaining laps is calculated as the race progresses. Generally the event's duration (commonly one hour) is shorter than that of a traditional road race. The winner is the first rider to cross the finish line without having been "lapped."

Events often have prizes (called primes, pronounced "preems", and are usually cash) for winning specific intermediate laps (for instance, every 10th lap). A bell is usually rung to announce to the riders that whoever wins the next lap, wins the prime.

Success in road criteriums requires a mix of good technical skills — in particular, the ability to corner smoothly, while "holding your line" on the road, as well as rapidly and sharply — and riding safely with a large group on a short circuit and exceptional "sprint" ability to attack other riders and repeatedly accelerate hard from corners.
---wiki---

This is what I call hard intervals with competition. I'm in. The next crit is July 22 during Gwinnett Bike Fest, at the Gwinnett Center. Be there. Race Report to Come.

The Cartersville Century Ride

2010-07-02T14:11:00.004-04:00

With everyone out of town I decided to ride in the Cartersville Century last Saturday.   The goal was to ride this course anywhere from 17-18 mph. However, at 8am on Saturday I had had breakfast, coffee, hydrated, unpacked my gear and was ready to ride. It was cloudy and in the high 70s!

Miles 1-10                  The Pack
With that many cyclists out there I call this the drafting phase of the ride. Spun the legs up and kept it easy. Avg 20 mph

Miles 11-40                The Groove
Here I got into a good groove and practiced good form. Stayed in the aero bars and enjoyed the cool weather.

Miles 41-50                The Drought
So the plan for this ride was to use my nutrition plan for my 70.3 race. 1 profile design race lite aero drink with 4 hours of perpetuum mixed and the 40 oz speedfil. Refill speedfil as needed, and at 4 hours and 15 mins take 1 Roctane. This worked great with one exception. I was out of water at mile 40 and did not reach the rest stop to refill until the halfway mark. This would have done me in on a hot day, but the sun was still hiding.

Miles 50-60                 The Oasis and some Long Hills
After refilling the water, and chugging quite a bit at the rest stop to make up for the drought I was off. The stop lasted maybe 2 minutes. There were no severe uphills on the course, but this section brought long steady inclines. I stayed with the plan and stayed aero. The sun is still hiding.

Miles 61-80                 Downhills
This was the fastest and most scenic part of the course. I spent a fair amount of this time above 25mph. I do love the rolling horse farms in this part of Georgia.

Mile 81-100                 Mr Golden Sun
At around mile 80 the sun came out a blazed down on me. I still had a ton in my legs, and I decided to let it all hang out on this sunny, flat section of the course.

Finishing Time: 5 hours 8 minutes. And I still had plenty left in the tank. I contribute most of this result to the temps staying in the 70's and the sun being behind the clouds. If we had the sun the whole way I could easily add an hour to this ride. I did get a few messages from this that said this...

Ironman yet? <-- Hint as to the IM I will do someday soon.

Soon enough. I am in no rush.

A week in the life of the "Bachelor Triathlete"

2010-06-29T12:54:00.000-04:00

Let me start by saying that last week I was not a bachelor by choice. I missed my family very much and it will be a LONG time before we are apart fr that long again. I flew back to Atlanta last week to be home for work. My company would not let me be out for 2 weeks, but Mary Ruth wanted an extra week in NH, so back I went, on Father's Day...

Sunday- I arrived home at mid day and my friend Joel picked me up at the airport and then we wet to Dacula Dogs for lunch. After getting home I took a nap and left the house at 5:30pm. Destination, the Silver Comet Trail for a 1 hour ride and a 1:15 run brick. I finished the workout at 9:30pm.

Monday- I had a recovery swim after work and then proceeded to go home and watch baseball.

Tuesday- After arriving home I hit the yoga mat for some stretching and then off on the bike for an hour.

Wednesday- A morning run and an after work swim, and then back to the casa to hold the couch down.

Thursday- I opted to checkout what the Atlanta Triathlon Club was up to. I almost exclusively train solo so this would be a good litmus test as to my fitness level. I arrived to the 6:15 ride at 5:45 and we did not leave until 6:30. I met quite a few people that are training for IMWI and the 1 hour 20 ride was nice, but crowded, and then one of the guys and I went on an "easy" 20 min run. Easy to him meant an 8:13/mile pace. Overall it was a good time if you were single, but the pre and post workout was way too big of a time suck.

Friday- A morning run without a working watch (it is fixed now) and a short lunchtime swim ( I wasn't feeling it), followed by an attempt to play tennis with Joel. I say attempt because the rain and lighting swept through Atlanta. I ended up eating dinner at Joel and Rebecca's and went home way to late.

Saturday- The Cartersville Century. Up at 5am and off to Cartersville. I trimmed 1 hour 20 minutes off my previous best for this distance. Ride report coming soon.

Sunday- Up at 6 to do a easy long run with the Atlanta Tri Club. A good run, but I still think the drive/socializing takes to much time to make it apart of my weekly routine. We ran close to 14 miles.

As of Monday Night my girls are back! Here's to bachelorhood... You can have it!

A week in the North Country

2010-06-16T14:43:00.000-04:00

We started Saturday, June 12 in Bristol, Connecticut where I was able to hammer out and early morning run that started with a .5 mile hill at a 7% grade. The next 3 miles were very hilly and then I was able to enjoy the ride down, and then get slapped in the face by one last uphill. Overall, a solid 8.5 mile effort. It is a good thing we have such great friends, Kent, Jess, and Jakie (Eyrleigh's boyfriend ;) Jess was able to hammer out a killer breakfast, and soon after we departed. Our visits to the Glowas are way too quick.

We arrived in Piermont, NH just in time for lunch and then we were off to the cemetery to bury Uncle Ben. The rest of the day was spent with family.

Sunday brought a rather chilly 48 degree 2 hour ride. This was the first time back on the road bike in 3 weeks, as I have been logging most of my time on the tri bike. 19.3 mph was not too bad. I left the tri bike in GA and brought the roadie because I will be flying back to GA on the 20th. I will be bachelor for a week so I have some epic training days planned (including the Cartersville Century) that I will ride on the tri bike.

Monday brought an Epic swim in the Connecticut River. 2.25 miles (conservatively) in 1:13:25. The water was 55 degrees and Grammy, Dada, Mommy and Eyrleigh followed me down river in the canoe. Good Times!

Tuesday brought a nice 1 hour bike and 45 minutes of tennis with Mary Ruth.

Wednesday (Today) started with a run to the Golf Course (4.35 miles) and 9 holes of golf, I do hope to get in another shorter river swim in later.

So far it has been a very relaxing week with some nice training sessions built in. Tomorrow looks like pancakes at Polly's http://www.pollyspancakeparlor.com/ with friends and a 2 hour Bike Ride in northern NH followed by 18 holes of Golf!

Blaylock Lakes Sprint Triathlon Photos

2010-06-11T09:15:00.004-04:00

Get the flash player here: http://www.adobe.com/flashplayer

A quick note to my friends from China...

2010-06-09T09:00:00.000-04:00

Dear people who I don't know that are commenting on this blog from China...

No one cares about "Unless a tree in spring bloom, otherwise the result is unlikely in the fall." so stop commenting on my blog. You are all spammers anyway. If you are legit, comment and link yourself to your website so I can comment on your stuff.

Now I have had to turn on comment moderation. Crap.

Blaylock Lakes Sprint Triathlon Race Report

2010-06-06T21:04:00.001-04:00

It all started with a poor night's sleep. The alarm woke me up at 5:10am. Living in Lawrenceville, I had a 80 mile drive to Newnan to the race site, Blaylock Lakes, which is a preserve type community that doesn't have many houses yet due to the current economic climate. I typically get a hotel room the night before near the race site, but in order to save money I opted to wake up at o'dark thirty to save the $60.

Pre-Race
I packed everything the night before, and I setup my race checklist via my Iphone using Tri Checklist this is a must for pre-race prep.

I opted to mount the 24oz Profile Design Aero Drink Light for water, a gel in the Tri suit, and NO flat kit. If I flat in a Sprint the Race is over anyway.

I followed pre race checklist I setup in the Software.

Tri Suit on
Body Glide Self
Body Glide cycling and running shoes
Body marking and chip pickup
Check Tire Pressure
Fill Water Bottle
Mount cycling shoes to bike
Reset Bike Computer
Porta Potty
Watch on
Cap, goggles, and nose plugs to the beach.

After a minute swim warmup we were off in the Drink.

Swim 13:38
My goal for the swim was 12:00, but I just relaxed and worked on what my Swim Coach Heidi and I talked about on Wednesday. Glide, be relaxed in the shoulders, lean more on my sternum (the buoy), finish my pull under my body. Overall an OK swim.

T1 :45
Out of the water, over the mat and 15 feet to my transition. Race belt on, Gel in tri-suit, sunglasses on, helmet on, and grab the bike. The goal was sub 1 min.

Bike 42:18
After sliding into bike shoes mounted on the bike it was time to RACE on the new Tri Bike, the "Rocketship" as Eyrleigh calls it. The goal was to leave it all on the course, and to always be in 1 gear harder than I felt like I should be in, and to use my endurance for a little "short term" punishment. It worked, as I averaged 21mph.

T2 :35
Bike racked, helmet off, running shoes on. Goal sub 1 min.

Run 23:54
My heart rate was high flying out of transition, and the first 1.55 miles was mostly uphill. At the turnaround I saw the overall female winner ,Yvonne Bedell, 2 minutes behind me. She caught me and I finally mentioned to her how she always catches me on the run, so she said "Run with me" so I did. She averaged 6:50 /mile and I ran with her for a half mile huffing and puffing the whole way. At the base of the last hill I told her to go, and she did. I said at that point I would not let anyone pass me from that point on and that is what I did. We spoke briefly post race. She is a nice and gracious winner. Congrats Again Yvonne!

Total: 1:21:10
My original goal was sub 1:10:00, but the bike course was 3 miles longer than the standard sprint. Subtract 9 min from the bike and you have 1:12:10. I finished 55 of 304 and 9 of 26 in my age group. I smell progress...

I was NOT looking to buy a Tri Bike...

2010-05-28T23:19:00.001-04:00

A few weeks ago I was thinking of what it would be like to have a tri bike. Shifters on the aero bars, sitting in the true aero position, and an aero frame. So I was just checking out ebay for Felt Tri-bikes and I came to the conclusion I didn't want to spend the $1400 for the Felt S32. And there it was on Ebay. a 2006 Trek Equinox Triathlon/TT Bike with 200 miles on it. This bike retailed for $1700 a few years back.

So I watched the auction, and after clearing it with the boss I bid. I won the bike for $752 + $75 shipping. Since I had never been on a tri-bike I decided to get a custom fit on the bike by my friends at All 3 Sports http://www.all3sports.com/ plus, the fitting was normally $250 but I got a 50% off coupon in my race packet at ING. for $125 they fitted every area of the bike using the Retul System http://retul.com/ .

First 2 rides on the bike and I am averaging over 19mph already. I feel I will be able to break 20mph in Augusta.

Get the flash player here: http://www.adobe.com/flashplayer

Zoot Advantage 2 Shoe Review

2010-05-12T21:50:00.001-04:00

Forgive me if I am a little slow on this shoe review, but here is the deal... As a single income family, I can only afford Zoots that are a generation behind. Thus I present to you the Zoot Advantage 2 Shoes.

So if you remembered I wore the previous version of this shoe a year ago. I really liked that shoe, but for distances over 10k the shoe lost its cushioning and it became flat feeling. Not so with this shoe. I have worn this shoe 7 miles so far and I am pleased to say I felt no difference. I left Zoot for a while to go to the Kswiss Kona and too the Newton AW trainers, but I realized I missed one thing going to those shoes. Running without socks. My cycling shoes do not require socks, and it is easier to have shoes that don't either. This is very apparent in Sprint and Olympic distance races, where fast transitions are even more important.

You will notice a few things about this shoe. The first is that I have been running in them since my first run after Texas 70.3 I knew there was going to be some blood going back to sockless running. If you look at the shoe you can see the blood soaked areas on the back of the ankle and on the front instep side of the shoe. I have gone through this before so this is not surprised.

You will also notice NO shoe laces and no speed laces. I found with the Advantage 1 that I ended up not using the laces at all, and since Zoot made the Advantage shoe with conventional laces I just removed the laces and added the oh so high tech zip tie to hold the foot pod in place.

This shoe is light, comfy and fast. I am going to really enjoy this shoe through the miles. I will be wearing this shoe in Augusta, but I have some shorter races first... Until later.

Will I ever do an Ironman? My thoughts on the Iron Distance...

2010-05-09T22:13:00.000-04:00

Please let me first say that these are my opinions seeing how this my blog I will share my opinion. Your opinion may differ from mine. That's cool, and I welcome them. I know several Ironman Finishers, and I have great respect for their dedication and accomplishment. This post is not to discount those achievements, it is to only to share how I feel.

1. I feel people jump to the Iron Distance too fast. Their are several distances to enjoy. The Sprint is an all out Red line Race. Enjoy getting fast. The Olympic tests a bit of endurance, but you can fly too. The Half Iron is a solid test of endurance, and you don't have to have a bout with system shut down. The Iron... muscle failure, but a end all be all test of endurance. Enjoy them all!

2. I love the Half Iron Distance! I see myself doing the Half Iron Distance at least once a year for the rest of my life. It is the best distance for us working folk. I figure 10 or more and then I can think about the next level.

3. What Next? Triathlon Year 1. You do an Ironman. Where do you go from here?

4. The local triathlon community. Not that I am the social butterfly of triathlon, but the smaller local races give you a chance to meet friends and to fellowship with them. No offense to the large races, but there is the case of the small fish in the big pond...

5. The IMDOT tattoo. I hope all of you know that IM is a corporation. There are "other Iron Distance" events you know. http://www.irondistance.com Don't get me wrong IM puts on a great race, but like Walmart someday IM will be history, but triathlon will still be going strong. I will not be putting the IM logo on my body. I already have 1 pointless, dumb tattoo, and I don't need another. I have an excuse, I was 18.

6. Can I do the distance? I can right now, and I could finish in sub 16 hours.

7. How do you know you can Finish? Look here's the deal. I'm GOD powered. Through HIM all things are possible.

8. My daughter. As much as I have accomplished, it all pales in comparison when I kiss my sleeping daughter goodnight.

9. When will you do an Ironman? When my family is ready, and when I know I could finish in sub 12 hours. I will follow their lead.

10. Which Event will you do? Either IM Lake Placid, IM Canada, IM Arizona, REV3, or Silverman

Share your opinion. Comment on this post.

2010 Bookend 13.1 and 70.3 Races

2010-05-01T22:52:00.000-04:00

March 24-         ING Georgia 1/2 Marathon (1:49:28)
April 25th -        Ironman Texas 70.3 (5:54:21)
June 5th-            Blaylock Lakes Sprint Tri (registered goal 1:10:00)
July 24th-           Mistletoe State Park Sprint Tri (registered goal 1:09:00)
August 14th-       Richard B Russell Olyimpic Tri (registered goal 2:30:00)
September 26th- Ironman Augusta 70.3(goal PR)
October 30th-     Silver Comet 1/2 Marathon (goal 1:39:00)

Augusta 2010 preview coming soon...

The Video

2010-05-01T20:27:00.003-04:00

Ironman Texas 70.3 2010 Race Report

2010-04-28T22:42:00.004-04:00

Note: On December 7th 2009 I started a 20 week 1/2 Iron training program with my friend Jon Gilchrist. Since that time his mother was diagnosed with breast cancer, my wife lost our son at 18 weeks into the pregnancy, and Mary Ruth lost her brother Ben. Through this experience I have learned several things.

GOD is good
My wife is stronger than any Ironman
My Eyrleigh is my greatest achievement.
Jon's mom does the equivalent of a 70.3 everyday by fighting the cancer.
Jon has become a brother to me.
Through it all, GOD is good.

Pre-Race

We arrived in Galveston on Saturday at 2:00pm. Our hotel room was at the race site and that turned out to be a great thing. With packet pickup being a 10 minute process Mary Ruth, Eyrleigh an I returned to the hotel to get our room keys. The two of them stayed behind to take a nap I headed down to transition to check in my bike. I heard it was going to be fairly cool Saturday night so I opted to deflate my tires and to air them up to 130psi race morning. I headed over to the shop tent where I met Jon, Laura, and Matt to walk to the pier to scope out the swim start. After 10 minutes or so, I headed back to the hotel to shave for race day.

At 7pm Jon, Laura, Mary Ruth, Eyrleigh, and I headed to the Mosquito Cafe for our pre race dinner. I had the 4 cheese Mac and cheese with grilled chicken and a side salad. I am only noting this because I will stick with this as a pre race meal in the future as it fit the bill perfectly. After visiting with Mama K and Pops at the hotel we were off to bed at about 10pm. 4:30 would come very early...

In addition, I met Matt who finished his first 70.3, and he went to college with Jon. His camera took these pictures. Btw video to come sometime soon.

Race Day

At 4:30am the alarm went off, I showered, dressed, kissed my girls and made it to Jon's room by 4:45am to mix our nutrition for the day. Perpetuum.

By 5:15 we were at transition to setup. We were setup just inside of the bike entry/exit. This proved to be an optimal spot. By 6:30 we were standing around talking and by 6:50 we started toward the swim start. Error #1. My wave left the deep water spot at the pier at 7:10am and I had yet to dawn my wetsuit. 7:00am I was in the wetsuit. My race warmup consisted of running like he'll to the pier and hitting the water just 10 seconds before my wave start.

The Swim. 48:05 (17:37 slower than Augusta)

Let me first say I expected this. The swim in Augusta consisted of a downstream swim with a swift current. This swim was in a salt water bayou with a fair amount of chop for the entire swim. As I hit the water we were off. I took it easy and swam toward the first turn. I wanted to swim 44 minutes, but this would do. After the first turn we were headed west and the waves were coming directly at me. Outside of being kicked in the face and swallowing a tad bit too much saltwater due to the chop, I exited the water, and headed to the wetsuit strippers. They yanked that wetsuit off fast, and I was into T1. Note: buy new nose plugs, as they were lost when the wetsuit came off.

Transition 1. 2:55 ( :37 faster than Augusta)

The big question here is to cycle in socks or not. Since I had trained during the winter in socks I opted to stay the course, and it worked. I ran into the swim in and stayed straight to row B and made a right to the second from the last rack on the right. I made this my long transition and was off to the mount line 30 yards from my transition spot. 2:55 is not bad considering a run of 800 meters and swim to bike.

The Bike. 2:56:32 (4:07 faster than Augusta)

Out of transition my stomach was bothering me. I had swallowed an undetermined amount of salt water. I had 3 hours and 30 minutes of pancake batter consistency perpetuum in a profile design 20oz race lite aero bottle and the speedfil filled with water. The plan was to sip on both as I felt the need, but the stomach issue forced me to stick to just water fir the first 45 minutes. For the first half of the ride I averaged 18.2 miles per hour with stomach issues and a stiff headwind. I was the passee, but there is plenty of fight in this dog.

At the turnaround, the winds they changed, and most notably to my back. That and I was feeling better, so nutrition was in full swing. I negative split the second half of the ride by 10 minutes averaging 20.2 miles per hour. I was the passer! I came flying to the dismount line and ran into T2.

Transition 2. 2:21 ( :38 faster than Augusta)

Bike racked, helmet and shoes off, Newtons on, race belt turned, and I applied sunscreen while leaving transition. Yes it happened that fast.

The Run. 2:04:39 ( 7:09 faster than Augusta)

The run takes you on 4 loops through Moody Gardens like a rat chasing cheese for 13.1. Miles. Lots of crowd support, but don't ask where I was running, I was just following the masses...

Loop #1

The goal of this loop was to get into a groove. I saw the crew quickly and stopped to give my girls a kiss. This was a big boost. At about the 1 mile mark, the famous Texafornia caught me on the run. He is the host of the podcast "Zen and the Art of Triathlon". He was running at about a 9:20 pace so I hung with him for a bit. Then he pulled ahead. Brett, if you are reading this I was wearing the Oakley half jackets that I won from your show 2 years ago for telling my secret triathlon story on the Cry Deli line.

Loop #2

I was feeling sick again, but I kept a decent pace and felt very strong the second half of the lap going into loop #3.

Loop #3

I was cramping. Bad. For both 70.3 races I was battling calf cramps. I went to salt tabs and bananas. At the turn to go left for finish or right for loop 4 I saw my girls. Mary Ruth was yelling "ONE MORE LAP". So I dug deep.

Loop #4

I was still cramping, but not as bad I had a quick conversation with my creator that I couldn't do any of this alone. I picked up a little speed and made the LEFT turn for the finishing chute.

The Finish.

The loudspeaker rang out. Now coming in for the finish " Richard Hambrick of Lawrenceville, California!). Only I lived in Georgia and I doubted very seriously there was even a "Lawrenceville, California". So as I passed through the finishing chute I corrected the announcer and yelled out "GEORGIA!". And with that my second 70.3 race was complete in a time of 5 hours 54 minutes and 28 seconds. 5:06 slower than Augusta.

Lessons learned.

1. I need a permanent cap over my aero bottle. Perpetuum is a sticky substance when it splashes on you.

2. Wear calf guards. This will help prevent future calf issues.

3. Race in my K-swiss Konas. Easier on the calves.

4. Move aero pads out one notch to ease some shoulder discomfort.

5. Get to the swim start 20 minutes in advance.

6. I improved my time in T1, Bike, T2, and the Run. Awesome.

7. Swim in the open water more often.

8. Train with the same gels etc... That are on the run course. Carry only salt on the run.

9. Find out if they make a Velcro strap for the Suunto T6c. This is so I can get it on and off easier

10. I will crush Augusta 70.3 2010.

And last and MOST. My family and I went to 2 baseball games and ate some great food along the way. And my baby bear is a trooper in the car. They ARE my life, and all of this means nothing without them.

Texas 70.3 Week 19 TAPER

2010-04-19T11:30:00.001-04:00

Texas 70.3 Week 18. Winding Down

2010-04-12T09:37:00.002-04:00

Ironman Louisville partial Bike Course Ride

2010-04-06T23:35:00.000-04:00

So I needed to travel to Louisville, KY on business. and I decided to ride a piece of the Ironman Bike course, seeing how the hotel was 5 blocks away from the great lawn I departed from the hotel for a spinup.

as soon as I hit the course, I started the clock and decided to put the hammer down at race pace.

0-30 min terrian flat to slightly downhill, AVG speed 23.5mph
30-45 min terrain uphill, AVG speed 17mph
45-60 min terrain rolling hills, AVG speed 20mph
60-90 min terrain downhill with big headwinds, AVG speed 19mph
90-130 min terrain flat to slightly uphill, AVG speed 18.5mph

Total 2:11:05 Distance 41.5 miles, AVG 19mph

Overall a scenic course with tons of horse farms.
An iron type ride for this Half Ironman. BRING IT!

Texas 70.3 Week 17.

2010-04-06T00:10:00.000-04:00