New Bike.

Just took delivery of a new bike last night. A nice looking 61 cm brushed Aluminum cross bike. I once again ordered from bikes direct , same place I bought my road bike. You can't beat the price for the bike with great components.

I was introduced to cyclocross a couple of years ago by a friend before I even had my first road bike. It always looked fun but I was content cheering on my friends, it is a real fun and raucous atmosphere. Last year I again was a spectator and cheered, all the while being goaded into getting a bike but money was too tight to warrant the purchase. I did finish off the season with two races on a borrowed mountain bike. Those things are heavy and Mtn. bikes put you at a disadvantage in a cross race.

This year I was able to free up some money in the budget and I am prepared; new bike, I attended two cross clinics, consisting of skill lessons for techniques on how to dismount, remount, how to shoulder the bike for run ups. Cross is full of barriers, run ups, hills, dirt, pavement, gravel, grass, bumpy terrain and often rain soaked muddy fun. This will be good fun and it is just fun to get a new bike. Cant wait to get all assemble an on the pavement. whoop!!

Shoulder problem continues

My shoulder has made little progress. The whole shoulder is still tight and sore in certain position and when I try to accomplish specific tasks or movements. In fact the in addition to the sore overworked Teres Minor the posterior portion of the joint capsule is also tight which is restricting movement and slowing the recuperative process. I have been going to PT for a couple of weeks which includes deep tissue work and the PT manipulates the joint in an effort to stretch/loosen the joint capsule. Along with the PT I am doing daily exercises to strength the shoulder area. I have enjoyed the break from swimming but have also missed the workouts. After nearly two months I feel I am losing much of what I had gained.

In general exercise routine has slowed to a basic maintenance level. More running than riding. I am enjoying the slower routine but have been antsy a bit which tells me I need to get out there more.

When Animals Attack

A couple of friends and I did the Portland Tri this last Sunday as a relay; Scott, the swimmer, Lindsay, the cyclist, and I, the runner made up team "When animals Attack IV". Because my team mates are awesome, we finished first in the mixed relay division. Scott, after doing Ironman Canada last weekend, swam a great leg, Lindsay who has been a cycling fool lately and part time hasher (please see definitions one and two) rocked the bike like no women can, and I ran the anchor, a respectable 10K. I think we knew we had a good chance to take the mixed relay division, but the point was to have a good time, do legs we excel at and just be.

For me it was really good to just go out and run a 10K. I have been craving a good fast distance run. It was all flat; I had it easy. Scott had to swim in the Willamette (not the cleanest river in the US), which was an out and back.; after turning around the pier of the Morrison bridge it was upstream baby and from what I hear the current was not insignificant; he did it and with a smiling face as always. Lindsay is a powerful cyclist who likes open flats she can hammer. This bike course is not flat. It is a three loop route that includes the climb up Barbour Blvd out of downtown Portland, it is not steep but it ain't flat either, it is a tough. Making it even tougher is the short but significant climb up Capitol Hwy. from Barbour to Terwilliger Blvd. The descent down Terwilliger back into town does not quite make up for the climb but I am sure it was a reprieve, a pretty tough TT for her and she did it with the aplomb and tenacity that she always brings to competition.

Thanks Scott and Lindsay for a good Sunday Morning. I still have all the prizes, we will split the booty soon.




















The results.

Swim	00:28:02.800
T1	00:01:36.400
Bike	01:15:27.400
T2	00:00:24.300
Run	00:39:39.800

Total 02:25:10.700

Track

Went to the track near my house tonight. I have not done interval work in a while. 6 x 400 at about 1:15. 1.5 warm up and 1.5 cool down. I can just run to the track for my warm up and back home for the cool down. Very simple. That makes it nice.

Marine Drive

23 Mile tempo ride with a few above tempo pushes out on Marine drive. Only had to fight the cross wind a bit on the return. Nice night for a ride, cool, breezy, just right for a mid week ride. The sun was starting to go down, partly cloudy, pretty sky. Nothing like a ride to clear the head. Good clean fun. Now where has that beer gone to.

later.

Trail run.

Busy day at work. But I still kept it to 8.5 hours. I had packed up my running gear before work. After work I changed and head over to forest park for a run on Wildwood. I did the section from Lower Mc Cleay Park. They had done some trail maintenance on the the Lower Mc Cleay trail that leads to Wildwood, smoothed out and some fresh cedar split rail fence. It had rained yesterday and and the trail was damp no dust and the cedar smelled great. I proceeded onto Wildwood; I have not run this section of Wildwood trail in a while. It was a nice tempo run, 8 miles. The forest was green and damp and the fresh rain had heightened the evergreen aroma from the trees. It was cool, clean and fresh. It is great to have this so close to the city. The really nice thing is with my schedule I can leave work and have a run in before 5 pm grab some dinner and I still have a whole evening in front of me. Life is good.

Post Canyon Mtn. Biking

Headed out to Hood River area to Mtn. Bike at post canyon with Ben and Mike. I have not been on the Mtn. Bike in a couple of weeks. There was some good climbing, technical single track and a big play area of ramps and jumps. I actually attempted some the ramps and bridges. Went well and good times. I really only crashed once, kind of endo'ed, could not get my second foot out but was able to put my other foot down before the bike went over the top of me. Ben and Mike got a good chuckle as did I. As a friend of mine says about their experience with Mtn. Biking, "my fitness level far exceeds my technical skill" and so it goes with me. Got in a couple hours of riding. The descent back to the car was a blast you can really bomb that stuff. The best part of going to Hood river to Mtn. Bike is the essential post ride trip to one of the breweries for liquid refreshment. We headed over to Double Mountain for some tasty Pilsner and and Pizza. A fine way to spend a nice August Sunday, certainly beats church. Although the outdoors is my cathedral.

later

Massage

One of the prescription for my shoulder issue is massage therapy. I did my first session last Friday. Nice!!!. My health insurance has a pretty liberal alternative medicine policy. I can pretty much get a massage every week with a co-pay. I had a full body massage with concentration on my shoulder and rotator cuff. It was heaven. I have some pretty good knots in my shoulders. It will take a few visits to work those out. I have another appt. next week. This is going to be good medicine.

78 Miles and damn hot !!

Rode 78 miles today. Rode to Seth's house and then we took off for a warm up to Council Crest then down and over to Joel's. From there we went out to the Stark Street Bridge to get to the Gorge Highway. Instead of heading to the Falls or up Larch Seth suggested a route out towards Bull Run and up over to Sandy. He was not kidding about up. Lots of good climbing (glad I warmed up on Council Crest :P). When we hit Sandy it was really heating up about 98. We had replenished liquids in Springdale and again in Sandy including a small Coke slurpee, mmmm sugar and caffeine. From Sandy it was a cruise into town. The sun was sapping us but no more climbing and we spun it into town. I have not ridden that distance in some time, but seemed to handle it well. Recovered with a cool shower and a protein smoothie with banana, OJ, and fresh blueberries from my yard.

There are a lot of idiot drivers. The three of us are respectful cyclist stay over to the right, signal, stop at traffic signals and signs. We had one guy drive way to close to us for no reason as he passed by us. Another person yelled at us from his convertible as we rode single file in a bike lane. Another driver swerved over very close to me for no apparent reason. And they wonder why there is tension between cyclist and drivers. Get a clue people, try sitting where I am from time to time you might think twice about it being good sport to intimidate cyclist. Someones going to get hurt.

Bike Commuting

So the boy has had the car the last couple of days so I was left with no option but to Bike commute. I really like it but at the hour I get up I often have just enough time to let the dog out and feed him, drink some Orange Juice, hop in the car. At least that is what I tell myself. I usually get in one or two days of bike commuting. It really is perfect weather for it no need for any extra layers in the morning and I get a sweat in on the way home; guaranteed 40 minutes (that is round trip 20 each way, 15 if I push it) of exercise with a bit of a climb on the way home usually ridden hard. I need to do it more. I just really need to get up ten minutes earlier. Even rode over to the pub on my bike the other night as well. With gas prices it only makes sense.

Here is to the Bike.

beers found and AC

Well I had beers but opted for the local watering hole, Concordia. they have AC and a good selection of beer. I will run tomorrow, probably after dark when it has cooled down.

100 F

I should go run but it is damn hot out. The kid has the car so I can't head to Forest Park. Guess it will be beers on the patio.

Swimming on hold!!!

Apparently I have overworked one of the muscles in my rotator cuff, the teres minor.












The physical therapist says it is not uncommon for a new swimmer. The muscle is not used a lot in daily life, but in swimming it gets used. I don't have tendinitis, it is not strained, or torn. Just tender and sore. Funny that it shows up now because I am pretty much done with full tri's for the season and was already dialing down the swimming. I noticed discomfort doing some regular activities at work and in my last swim lesson. My coach watched my stroke and thinks he sees the problem so after a month or so rest we will work on my stroke form. In the mean time I just need to give swimming a break and do some exercises to strengthen that area, and get some massage therapy. I will check back in with the physical therapist in three weeks. So it is running and cycling for now.

todays excercise: 20 mile ride on Spring Water Corridor. Nice ride, warm out, a bit of a head wind coming down along the Willamette.

I need to start logging some running miles to prepare for the Portland Tri. Which I will be doing as a relay. I will do the run part. I also have a 10 k on the 7th of September. The marathon still looms as a goal.

later

Cascade Lakes Relay 7/31/09- 8/1/08

Shanghaied to Bachelor
216.6 Miles
2 Vans
12 Runners
28:40:27 hours
Sixth place out of sixty teams.

Lindsay's boss, Tom, invited me to join their running relay team. They had been rejected by Hood to Coast and found the Cascade Lakes Relay. It was CLR inaugural year; 216.6 miles starting at Diamond Lake and finishing in Bend. Beautiful scenery and challenging course. I have seen much of this course through visits to the Diamond Lake and Crater Lake area plus a portion of the course follows a good portion of the bike course of Pac Crest.

We headed out on Thursday. Tom picked me up,met up at Jim's house loaded the van and went to pick up Sharon and then off to Salem to pick up Dan. Well by this time it was early afternoon and we were hungry and i wanted a beer or three. Convened at Red Robin and loaded up on food and beverage and then settled in for the drive to Diamond Lake. Uneventful ride. Sharon had put together some compilation CD's. While listening to 80's CD we found out I could name the bands/singer with in a few seconds of the intro starting. I am not sure if I am proud of that or embarrassed, their were a couple of tough ones in there.

Arrive at Diamond lake and find our cabins meet most of the rest of the crew some had flown into Redmond and then drove down 97 to the lake. We had people from Texas, Georgia, Illinois, and Seattle and the Portland crowd. Loaded up on Pasta at a feed, drank beer and settled in to our respective sleeping spaces. One late arrival showed in the middle of the night.

Arise fairly early and Fran led breakfast preparation with many other hands chipping in. Pancakes, eggs, fruit, juice and sausage. Lots of food. have to load it is going to be a long day and and night and day. Our team starts at 11:30 am. The starts are staggered in a way so that most teams will be arriving close together at the finish some of the later teams will eventually pass some of the early teams.

So Van 1 starts us off. I am in Van 2. We watch the start and are off to kill time until our van takes over later in the afternoon/evening. Van 1 does a very respectable job with the first 6 legs of the race. Van 2 chills finds some gas and a little restaurant for food and nourishment. Sharon seems to be quite dissatisfied with the level of energy in the Van 2. I think we are just conserving energy, waiting, biding our time; it is going to be a long night.

It is early evening when we, van 2 take over. We are off. We are headed out on Silver lake highway. A beautiful stretch of eastern Oregon two lane highway, winds its way from Hwy. 97 to Silver Lake. I have the third leg in our van. I take over about 7 or 7;30 pm. Sun is starting to go down, I have my ipod on and start off pounding the pavement. My leg is 8.7 miles, hilly, nothing extreme but I climb for the first half of the run and then descend through rollers on the second half. I am all alone very little traffic, very nice scenery. The asphalt winds through meadows, ponderosa pine stands, and crosses streams. A great run, solitude, music and beautiful eastern Oregon. I would run or ride on this road again. I have actually road on the first 25 miles before. Did an out and back from Hwy. 97 junction and back with Jen, Lindsay, Jon, Sue, and Malia a little over a year ago. My leg started at mile 26 and ended around mile 35. I was able to run it at a 7:20 min/mi pace, if memory serves.

The rest of our crew runs in the dark as the sun sets and disappears for the night. We finish somewhere around 11 or twelve and hand off to Van 1. We have maintained pace well, having a good time in the van much to Sharon's delight. All tired, we head out to find food and the sleeping area in Lapine. We find a 24 truck stop, eat some breakfast, oatmeal seemed to be very popular that night along with eggs and plenty of Peach soda, the soda was awesome, we ended up ordering a pitcher of the stuff. We drive to the sleeping area where we figure out we have just over an hour to sleep. We all decide not to mess with sleeping bags and just sleep in the car seats of the van. Sleep may not be quite the right word but I do get some rest and a few winks in.

2:00 am the alarms in the van start going off. necessary pee breaks are taken and we take off for the next van exchange, about an hour east of Lapine. On the way there we are driving against runners as they head toward Lapine. It is pitch black and you can see reflective vests, flashlights and head lamps bobbing in the night. It is in the upper thirties, a little chilly. We meet up with the other van and our first runner takes off into the darkness. He has a killer hill to climb, should keep him warm though. Our second runner also takes off in the darkness. When my turn comes around it is just starting to get light. This leg is going to be great, pretty much gentle down hill. Another good run. The ipod is giving great tunes, I have it on shuffle. I run 6.6 miles at 6:49 min/mi pace. Felt good but I really pushed it and hope I have not burned myself up for the last run, yet to come.

Our last three runners do a great job and we hand off to the van 1 west of Lapine heading for Cascade Lakes Highway and the climb to Bachelor. Van 2 is pretty tired, Sharon thinks we are boring. We pull off into a camp ground and three of us spread out sleeping bags and get some much needed rest. The rest chill in the van and talk and rest. I think I had two maybe three hours of sleep, woke up a couple of times, it will have to suffice. When I finally get up, I go for a light short run and do some stretching and start rummaging for food, cliff bars, bananas, an orange or two, Gatorade. I actually feel fueled up but am still tired. Luckily Sharon has some caffeine capsules (coffee in a pill) works well. We visit relax and then decide to head out to the next transition.

Okay, Van 1 hands off to us. They are done. Time for us to take it home. We are left with climbing up to Mt bachelor and descending into Bend. The first leg is a climb for our runner but not too bad although Dennis is have troubles with his achilles and calf. He muscles through, although I hear he is still a bit gimpy. Our second runner takes over and he has a climb about 4.5 miles of the steepest climb up to Bachelor coming from the west. he does very well with it and hands off to me this leg is rated as very hard. It is 5.5 miles of steep descent with a brief but steep climb at the end and then the last 0.5 is pretty steep downhill again. I think the caffeine helped. My legs are pretty fried and I am trying to flow with the downhill with out pounding. My quads are feeling it and feel it for a few days after. The weird part was when we hit a length of flat it felt like I was climbing my legs are tired. Then just before the end we have to climb again. It is steep, the sun is out in full force, my legs feel like meat. Just keep climbing. then i crest and you can see the next exchange. I pretty much let it go and ran balls out nothing will be left in the tank or legs.

Sharon takes over for me and has probably the most traumatic experience of the whole relay. Some of the runners on another team we have been racing with alot of the night run in thongs and they were not women and not pretty. More ass then I have seen in some time and not the kind I am wanting to view. Anyway Sharon gets passed by a guy in a yellow thong and it looks like he has nothing but his race number on. So she spends a fair amount of the run following a very white ass.

We are almost there, the last tree runners bring it home and we finish together in Bend. Kudos to a great group of runners. One of which was Jim and Fran's son. Who logged the fastest splits on a individual leg and up until this event had never ran 8 miles at one time, one of his legs was 8.6. He was awesome and should be checking in with his cross country coach at High School.

The event ended with plenty of beer and a BBQ lunch at the finish. We told war stories, laughed and had a good time. Shortly we were off to Sunriver to get to our houses. Showered and somewhat refreshed. We noshed on snacks and sipped beer and grew very tired. Off to bed; we are talking about a recovery run the next day.

Sunday morning, legs tired, a bit sore, we rally for a little recovery run along the Deschutes River. We regroup at the main house and make breakfast and pack up to head out. Drive home is uneventful and restful.

good times, good challenge. I'd do it again.

Running again

After a rest from the relay last weekend. I got back out on the road today legs are feeling good. 6 miles on Leif Ericson, yeah I know it is Leif but first time I have run it this year. Good tempo run.

Cocktails anyone?!!

For the past two months I have been infusing Bourbon with Cherries, Ginger, and Clove. I also infused Vodka with Lemon, Lime, Orange, Grapefruit, and Vanilla Bean. Tonight I strained and macerated the two infusions through a chinois. The Bourbon infusion smells of well... bourbon, sweet and tart cherries with a hint spice (sort of like bitters). The Vodka infusion is exotic, ripe fruit, sweet vanilla and hot alcohol vapors. The mixture of citrus makes it difficult to pin down one aroma and the vanilla really came through in the last couple of weeks.

The Cherry Ginger infused Bourbon is basically Manhattan ready; all I will need to do is mix the infused bourbon with some straight bourbon in a cocktail shaker and voila one tasty cocktail. I reserved out some of the Bourbon soaked cherries for garnish. The Vodka infusion will make for some tasty "Citrus Drops". I am thinking a little simple syrup, a bit of straight vodka with the infusion in a cocktail shaker should make for a nice Saturday or Sunday evening patio cocktail.

Now I need to get the shaker, sounds like a party. Give me a holler, lets have a drink and enjoy the summer.

Final Short track

Monday was the last of the short track series. I only did three of the six races, more next year. I finished like 25th this last week, which was worse than the week previous, which was worse than the week before that. Aren't you suppose to get better. AAArrrGGHHH!!! Big turnout, which once again led to lots of congestion on the course. This again led to clogging, falling, trying to get around people. I played a lot of catch up. I should have finished in the teens, oh well still had fun. One of the best parts of the evening was watching, friend/acquaintance, Beth race with the biggest grin on her face the whole way. She obviously was digging the race and doing well. That is the way to compete. I might have to race Sport division next year, you ride ten minutes longer but there should be less congestion,with beginner men, beginner women and juniors. The main thing is I was having fun, lots more of that in the future. Hopefully I had big grin on my face too.

Next adventure, getting ready for the Cascade Lakes Relay.
Just about to head out the door for that. Two vans, 12 people, little sleep, beautiful scenery, and lots of running. I will report back when I return from this weekend.

On another note, I just might start training for the Portland Marathon, might as well. It will keep me training, happy, active, and I will still have the shit eating grin on my face.

Happy Trails.

uugghhh

Okay, Brewers Fest Dinner last night, while I am not hungover I did stay up far too late for someone who gets up before 5 am. I am now trying to grasp the finer points of the the production schedule while supervising my small crew. I am also attempting to get beer in a large wooden cask in time for the Brewfest parade, in which I will be participating. I will be wearing a cape and a Mexican wrestling mask. Don't ask, there really is a very legimate reason for that costume. On a good note, I did find a great 24 hour mexican joint with a drive up window last night that serves up a killer burrito.

Frustartion and irritation; Is there a cream for that.?

Frustrated and irritated, I seem to have this underlying irritation going on, no particular reason, but when something real comes along that is irritating it is bigger than it needs to be. Frustration is work, nothing critical, but tired of people who make bad decision or seem unable to make one at all. That goes for work and people in general. Just need to decompress and tackle things as they come, change what I can and be effective. Life is good.

I need to run or ride.

Humbled by Short Track

Last week and again this week I raced in a Short Track Mtn. Bike race. Last week went well. I kept on top of the bike. It is fast and anaerobic, very tiring but makes you sleep. Last week was my first attempt at short track after much encouragement from a friend, I ventured out. Admittedly, I was a bit apprehensive, which is all the more reason to tackle it. Must have the endorphin rush, I think I am hooked.

Short track involves a series of laps around a a coarse involving, technical skill (mimicking single track through grass, trees and dirt piles), straight out flats, gravel, ruts, tree roots, loose dirt and moguls. Good fun.

This weeks adventure was a bit more humbling. The field was crowded, and I did not get out front very well and was hampered by those having troubles with climbing, oh well we are all beginners, the category I race in. On my second lap the bike got out from underneath me on some gravel just before a climb. I could not get clipped back in and was clogging up the course. I stepped off to let people by, raised my hands, said " I think I just need to start over" to which a spectator quickly replied "sometimes that is best" I ran the bike up the hill and got back on. I played a lot of catch up tonight; passed some people, fumbled, get passed, and work my way back up. The gravel incidence really screwed me. A few friends and acquaintances were right there for the gravel fiasco and got a good chuckle. At least I am entertaining.

No worries. I will be back next week, which is the last week of the series.



On a side note, why does every bike I ride on, make me look like a clown on a tiny bike.


Words: endorphins and clowns

Last weekend, Team Balsaque takes on Vashon Island.

I think I may have found the most fun way to do Triathlons. I raced last weekend in the Vashon Island exterra. Swim, Mtn. Bike, and trail run. Good fun, good times. In brief spent the weekend as the only dude on team Balsaque. (Just say it, you will get it, Bal-saque.) Yes, I was the mascot for obvious anatomical reasons. We were slightly inebriated when we came up with that name. Not sure how it came about, one of those buzzed conversations you have and you strike upon something funny and bam it sticks.

Saturday morning Lindsay, Megan and I start out for Vashon Island. Arrive at the ferry in good time. I have not been on a ferry in sometime nothing like the pudget sound in the summer.


Short ride to the island, met our comrades in crime, oh I mean, partners in athletic pursuit, Carly and Jenny on the ferry. Instead of heading to set up camp we head into town to check out the much heralded Strawberry Festival. Where hardly a strawberry can be found. But first we head to what is considered the best Mexican restaurant around. Good food and even better margaritas. We pursue the meal alternately waiting for food and margaritas, mostly just waiting for the ritas. They are essential pre-race "nutrition" . They are good and go down way too quickly. The ladies anxiously keep ordering their margaritas, due in part to wanting to see more of the young attractive latin waiter. See, they are all very happy. Soon the last of team Balsaque arrives, Lora, a college friend of Lindsay's. The group and team are complete.



We meander through the festival wondering why they call it a strawberry festival because there don't seem to be any... Oh, wait, I see the Rotarians are selling Strawberry shortcake, of course I have one with ice cream, thank you. The strawberries are at least from Washington, I hear, but not from the Island. HMMM. It is your usual Street Fair thing, lots of hippy clothing, the odd water saving device, an electric car, food booths, arts, crafts, and topless mannequins.





Anyway off to set up camp. The campground is a hostel and has the only campground on the island. We have a tee pee or rather some have the tee pee and I have brought my tent. Oh wait the office is closed we call, "someone will be along shortly' we are told. They obviously are on 'island time". That is okay, good time to take a post rita nap on the lawn. Anywho the someone shows up and we are assigned the whale tee pee. Where we set up camp eat lots of grocery store snacks, beer, cantelope, salami, potato salad and the like. Ah camping and racing. I know I read this was how you are supposed to do it in a tri book somewhere. Well time to sleep, race early.














Up at 5 am, break camp nosh on peanut butter sandwiches and eat a few bananas, Megan made some awesome cowboy coffee and we are out of camp by seven and off to the race. We had done a pre ride of the mtn. bike course the day before. It was going to be tough but fun. I really have not rode on Mtn. bikes that much and the weekend before went out on a single track ride. Just to get in a little practice. this course was going to be tough. The first part was up hill and loose dry dirt which meant I walked, ran, the bike up the hill. After the steep up hill it continues climbing through very narrow single track, which is fine, pretty twisty and technical but I faired well for a novice. The latter part was a gentle, sometimes steep, descent on single track, open gravel road or asphalt. 6.5 mile course done twice. For a novice all went well and I have the Mtn. Biking bug now.

I am getting a head of myself all tri's start with a swim. This one was in the Sound, Quartermaster Harbor. Now swimming is something I have really come to appreciate, but I am a sinker, mainly due to being male and slender. I have very little body fat, I am in shape and have no boobs and very little ass. But in the northwest you wear wet suits, it helps keep you warm. But mainly it gives you buoyancy. I need it. In fresh water I still have to tread water a bit with the wet suit to keep my head above water. Well, let me tell you salt water is a whole other story. I was like a cork in in water. I floated. I jumped in and the water level came just above my cest and I did not have to move. Just a geeky observation. The swim was good all the men took off first and I bested my previous 800 yard swim by 2.5 mins. I came and headed for the bike on the aforementioned bike course.

After the bike it was time to run. The run course begins with a steep uphill pitch. Followed by continuing up hill, yet gentler. We weaved our way through a beautiful trail system dotted with awesome looking trails, ramps, dip, and jumps that can only be too much fun on a Mtn. Bike. The run went really well, I mainly run on trails these days, and I was able to catch some people who passed me on the bike course and some I had not seen. The latter part of the run was mainly down hill ending with flying down the same hill we climbed in the beginning. Good times.

I was first in from the team mostly due to the fact that the men started first. I was shortly followed by Jenny, Lindsay, Megan and Carley, who has to be one of the funniest women I have met outside of Lindsay. I don't mention Lora as a finisher because she was there to swim for Lindsay, who has a shoulder injury, so Lora took care of the swim for her, go team LL, and did it well. I am sure I would have been caught by Jenny and Lindsay if it had not been for the head start of the men.

The crew, Team Balsaque;



















It was probably the most fun race experience of the year. Really all the stuff I have done has been great. But, the competitors are chill and excited. The group I was with was amazingly fun. I was out there to have fun, nothing to prove, just check it out, relax and see what happens.

After the race we loaded up cleaned up and headed out. As did everyone else. There was a line on the ferry road, so it was time to stop have lunch and a beer while we waited.





















Thanks Team Balsaque, good weekend, see you next year.


Word: comradery

This weekend.

Well, a bit of a chill weekend. Needed to be in town to cover my weekend duty chores, the beer must be checked. I was able to get some landscaping accomplished, drive way complete, check that off the list. Went for a 10 mile trail run yesterday and spent about 1.5 hours on the Mtn. Bike today up in Forest park. Good relaxing, yet industrious, weekend, finished off with beer and food at HUB. Ah, tomorrow is Monday, thats okay work is good and short track is tomorrow night, booyah.

Day after Pac Crest

The day after my Half Ironman it was time to watch the Olympic distance athletes.
Day started early after a late night of camaraderie and beers with my house mates, friends, and fellow Half Ironman athletes. Met Seth and Lindsay at the Village to take her up to Wikiup to prepare for her race, she was competing in the Oly Duathlon. It was nice to watch people get ready after the bit of intenseness the previous day. I can relax watch and cheer on my oly friends. We see Lindsay off and watch as the oly triathletes take off for the water. We cheer some out of the water and head to T2 to see our athlete friends through there. I see Lindsay come through after a quick ride, she hammered it. Then it is off to the finish area. Spend the afternoon drinking beer, watching and cheering people through to the finish. A pretty good group of us are gathered near the finish and we stay until the last athlete crosses the line. It is a good day. A considerable portion of us gather at a Mexican restaurant after gathering up Lindsay's stuff from T2. Now it is margarita time. After Lunch it is time to prepare for the post Pac Crest event TNT party. Great group of people. Lots of food, beer, friendship, post race stories, hugs. The TNT group gather and congratulates each other and gives gifts to Coaches, captains and mentor. What a great group of people, although I am not officially part of the group they take me in like one of their own. I have known many of them for two years now and it is great to share their successes. Great finish to a great weekend.

tidbits from the paper

I often read my horoscope and occasionally cut out and tape up the ones that seem to speak to me. It's not that I believe in astrology but you can find wisdom in many places. I also like to read advice columns. Sometimes you think what the fuck is wrong with these people, sometimes the answers seem trite and/or obvious. But, a while back, a line in an answer for advice caught my eye. It's taped up now too.

" Sometimes the best way to repair a relationship isn't to duct tape it together but to dissect it, examine it then carefully stitch it back together. "

Pac Crest - God Bless the Little Children, Cycling is beautiful , War of attrition

Well, better late than never on a race report.

I did it:

Swim 1.2 miles 0:52:26
Bike 58 Miles 3:08:05
Run 13.1 Miles 2:04:08

I was shooting for under 6 hours and just missed it, I am , however, pleased given this is the first time attempting such distance and it was only my third Triathlon.

Arrived in Sunriver Thursday with Devin, got settled in the house and went to check out the expo, Devin needed to buy a couple of things for the race. I was just chilling. I had this subtle nervous anxiousness going but was very relaxed. It was like a slow burning fire was building inside me. We went to get some food and a beer in Sunriver village. The pre-race food stock piling was in full swing. I had been eating like a horse all week and it was only increasing. I was eating four full meals everyday for that week.

Checking out the expo and eating and visiting with Devin kept me occupied. We head back to the house. It was quiet and we awaited the arrival of our house mates for the weekend, Kat, Jenny and Jason (aka Carver). They were going to arrive late so Devin and I set up house best we could until we could decide who was sleeping where. Five people four beds. HMMM. Who gets to sleep with who. I took a bit of a nap Devin made pasta sauce for the next nights pre race carbo loading. I found myself very relaxed borderline sleepy and yet could not sit still. I decided to head over to Walter's house to visit with that crew, coach Jane, Randal, Allie, Em, Lindsay, Chris, etc. Afull compliment of TNTers. I rode a cruiser over so I got the blood flowing a little bit and could expend some energy. Brief visit, had a little Pizza and some beer needed to head back before it got dark, unfortunately it got dark and i don't know the trail system in Sunriver well, still made back with out getting lost or hit.

Our house mates arrived shortly after I got to the house. Now, where are we going to sleep. Rooms are divied up. Some how I end up in the master bedroom with a California king bed. Carver ends up on an aero bed in the closet. we bullshit settle into some TV and then off to bed.

Friday, one day to race. The slow burning fire in me is really stoking up. I comment to myself and text a few people, "this is starting to feel real", I am not scared maybe a bit nervous. I am really going to do this. In a lot of respects I am not sure what to expect but I have trained, I have run, cycled and swam, I am ready. Nothing now to do but "smile and enjoy the ride". Devin and I head out after breakfast to ride the run route, which winds around the trail system of Sunriver. It is nice, some shade but there are some major exposed areas and it is predicted to be a hot one Saturday, approaching 100. Devin suggests salt tablets and offers some up to me later in the day. He had some major cramping issues last year, and believes these will help that issue.

After the ride we pick up packets meet up with some TNTers who are also milling about the expo. Justin, one of our sales reps, is there setting up the beer garden and offers to buy me a beer. I get a bunch of crap from people for having a beer the day before the race and at 11 am. One thing I never have had a problem with is drinking in the morning but I don't have a drinking problem. It is part of my job and I am not going to completely change my behavior for a race. One beer will not kill me if anything it will settle the nerves a tad. I and others have a big Hawaiian BBQ lunch. Ah yes more food.

Now it is time for some preparation time to head up to Wikiup reservoir. This is where the race will start. At the reservoir first order of business is to set up T1. I set it up nearly everything but my hydration. Some people choose to bring most of their stuff up the morning of the race. I don't want to fuss with too much race morning, get it done now. Next thing is to check out the water. Only a few weeks ago the area was still snowed in and some are concerned about the water temperature. They had been advertising it as being 60 to 62 and it was. I took a little swim out to the first turn buoy. The water felt great. The only issue really was when I pulled my goggles out of my bag they were broken at the nose piece, shit, can't swim with those. Lindsay helped me find someone that had already swam and was willing to let me use them for this warm up swim. I will have to go to the expo and buy a new pair. There is a saying amongst Triathletes "nothing new on race day", but this can't be avoided. So transition set up, check out the swim done.

This little experience seems to calm the nervousness a bit for a couple of reasons, I think. I put in a little exercise, I know the water is fine and the course does not look too daunting. As you all know I am a new swimmer, and 1.2 miles is a long ways for someone who just started lesson in February. But again I am prepared. I know what to expect. I am not going to set any records. I will get it done. Besides I am smiling. Devin offers to drive back to Sunriver via the bike route so we can see what it looks like. The course looks good, it climbs its way to Mt Bachelor fairly steady with a couple of moderately steep pitches which will be difficult but manageable, for some reason I have become a bit of climber since I started cycling.

Okay, back at Sunriver head off to the expo to pick out some new goggles. Devin and I both go and are joined by his friend Mary. We mill about. I find the goggles I need. We walked over and and I am starting to be wary of being on my feet so much and out in the sun. I want to get back to the house and relax and start thinking about rest, mental race prep, and more food.

Back at the house Devin, Mary and I start getting dinner ready. The other house mates are TNTers and are at there own pasta feed. The three of us make a dinner of pasta, salmon, and salad. Big dinner. Clean up and relax. The others return we talk about the race and turn in early.

So Carver complains that the aero bed in the closet was not so comfortable and asks if I mind if I share the bed. i don't care it is huge. This story was later told to Lindsay who promptly says " So, Carver you came out of the closet to sleep with Doug" He turns bright red and we all laugh. Carver and I chat a while about racing, he has done this a few times. We both go silent but are awake for quite a while sleep does not come easily on the night before the race.

Race day; up before 5 am. I am tired, not really nervous and the fire inside me is really stoking up. I plow in as much food as I can. Take off to set up T2 and then catch the shuttle to Wikiup. Ride up is uneventful. Talk to some other Triathletes. One guy has done multiple Half Ironmans and a few Ironmans and tells me that I will get the bug and do one soon. Hell, I have not even run a Marathon let alone thinking about doing an Ironman. He maybe right though.

Arrive at Wikiup, I am in the middle of a bunch of TNTers who I know because my training coincides with them and many are my friends who I have met through Lindsay and Seth. Which is really comforting. There are some alum and some new athletes, it is good to be around fun positive people. Bolsters my mood. We talk, finish up last details of T1 set up get slathered with Sunscreen. All this time at Wikiup my burning engine inside is really ramping up. It is a bit intense. I look at Lindsay and say " I get it." I have watched her and others race these things for the last two years. I always enjoyed watching and talking to them about their races and thought I understood. I really did not. It is not that it is daunting but you can't really understand until you walk a mile(s) in someone else's shoes. The two races I did before pac crest were good builders and I felt some nervousness and fire in my belly but this one is just different. It is the one I had been training for and I finally understood what had been going on inside of them in this situation.

Well nothing left to do but put on the wet suit and jump in, my wave starts at 9:15.
Funny thing happened on the boat ramp at the reservoir. I ran into an old colleague from my brewing world. We never worked together but often ran into each other at brewing school, events, etc. I was standing there talking and turned around and we both were saying "what are you doing here". Small world sometimes. Slowly the clock ticks toward my wave. The elites take off and then the younger waves. Now it is my turn, and I am off...

---->> I am in the middle there with the raised hand.


I spend a lot time going to the first buoy bumping into people and getting bumped but nothing major. I am having troubles getting my breath. I do a fair amount of breast stroke to keep my head out of the water to breathe. I dig in again with freestyle. Still can't get my breath. This is going to be a bit of a long swim. The swim is actually fairly uneventful I freestyle stroke when i can and rest as needed. I had a pre- race goal of 50 minutes for the swim. I got done in 52. That will have to do. I came out of the water smiling and happy to get on the bike. I did it, 1.2 miles swimming.

Onto the bike. I have been looking forward to this part. I have been told so many good things about the ride. Yes I saw it from the car the day before but I really want to do this ride. I am off to a good start transition went well. No problem finding my bike since I am one of the last out of the water, but not the last. I start drinking my gleukos right away. I am tired but the wind on my cool wet body feels good. There is not much to it you just start gently climbing towards Mt Bachelor peddle at a high cadence and eat and drink.

The scenery is beautiful, forests, mountain lakes and a ribbon of asphalt. The course heads east as we wrap around one of the lakes. This where you really start to see elevation gain and the steeper pitches start. I just keep pedaling. I am slowly starting to catch up with people and pass them. Often seeing and saying "hi" to those I know, wishing them well. This section of the race is where my headline comes from. As we approach Mt Bachelor there is still snow on the road side. Now and then you see someone pulled over waiting to cheer on a friend or relative. At one point a women and a gaggle of kids have pulled their mini van over. The women is scooping up snow balls and handing them to the kids who then pass them off to us riders. God bless the little children. It is not real hot up there but it is getting warm and, well, we are climbing a mountain. I took my snow ball and held and rubbed it on my neck. Then let it slide down my jersey where it slowly melted over the next few miles. Such satisfaction. Such sweet satisfaction. Then before I know it, after a few more steep climbs I summit. Whoot. I am here and it is all down hill. The down hill was good, plenty of recovery. I was passed by a couple of large men who had a weight advantage on the descent. I am pretty confident I will see them on the run. I get to the flat and peddle it on into T2.

Big crowd at T2, lots of cheering. I feel pretty good and it is going to be hot. I mistakenly forgo putting on another layer of sunscreen. I will peel later from that burn. I trudge out of T2 my idea is to keep moving at more than a walk, it is a steady up hill climb right out of the transition. But I am a runner, this is my fall back, I can do this. I soon see the first, aid station, drink water and pour it down my head and back. I have committed to running but take my time at the aid stations, to rest, drink and cool off.

After about 3 miles, I identify, I most likely will not meet my goal of under six hours. I know I will have some stretches in the open sun with no shade. I decide that I will do a little walking to conserve for when I am in the sun and want to get through it as quickly as possible. So I alternate between running and walking a bit. As I start to recover and feel better it is still hot and I decide this part will be a war of attrition. One foot after the other, another mile down, another aid station. This is a war I will win.

Somewhere past half way I can hear a bit of a ruckus on the other side of a tunnel. As I proceed through I see Lindsay and others with huge super soakers. As I am just coming out of the tunnel I hear Lindsay say "this one's mine". Please, let me have it. I want to get soaked. Lindsay and two others fire away. Several spots along the way, Sunriver peeps were in there yards hosing runners down, it was a God send, anything to get the temperature down. By this time I am running only, again, except for stops at the aid stations. One of the last aid stations a women was dipping a towel in ice water and toweling down your neck back and face. That was sweet relief. She thought I was going to go into shock. I was okay but it was startling good.

I proceed on, about two miles to go. I know it is almost done and I have settled into a good pace. Just as I am approaching the village Seth sees me and runs me in the rest of the way. That was good. I don't know if he knows how much it meant. Thanks Seth. I returned the favor by picking up the pace to haul it into the finish. Seth has already done his race so he is running people in after his own half Ironman. He later says he won't ever run me in again. He did ask how I was feeling, I said tired, but good and I think I might cry. I was starting to feel ... I want to say overwhelmed but that is too much. I was very satisfied and a bit emotional. Then there it is, a big redbull arch and finish line.

Holy crap. I did it and, I think, well. No major issues or catastrophes I followed my plan and adjusted when I needed to. Post race included a visit to the shower where competitors can cool off and recoup. Then I was off to find a beer. Met up with Jenny, and Devin. Jenny's boyfriend had a budlight handy which I pretty much slammed. He handed over money he held for me so I could purchase beer post race post haste. Couple of beers down. Time get to the house. I need an ice bath and a shower.

I am really happy about my performance and I smiled all the way.

Word: satisfaction

Done

I did it, wow what a weekend. It is Monday evening. I am tired, drained and happy to be home. I don't even know where to start, and I am not going to tonight. I need to sleep, rest and think however, I will say, " I get it".

Pac Crest here I come

10:30 Thursday morning. I am packed and waiting to get out of Portland and heading to Sun River OR. In two days I will tackle a Half Ironman Triathlon at Pacific Crest, 1.2 mile swim, 58 mile bike, 13.1 mile run. I have been training since about January or February for this event. I am sitting here a little antsy, I want to get going, I am just a bit anxious. I know I am ready, this is a big test. Why am I doing this, well there are many reason and they have evolved over the winter and spring. The main reasons are, I wanted the challenge and I needed to channel some emotions in an appropriate direction. When it comes down to it this training has been good therapy.

Late last fall my life took a turn I wish had not come about and it hit me pretty hard. I had to do something. As my work schedule began to calm I found some swimming lesson that fit my schedule, programmed in some running and cycling, worked on swimming outside of my lessons and slowly built a physical base. Two weeks ago I completed an Olympic distance Tri. For A guy who just started taking swim lessons in February I am pretty pleased with myself. I swam 1500 meters and still was able to ride and run. The swim this coming Saturday will be only 500 meters further than the Olympic distance swim so I am confident.

The training allowed me to shed emotions, work through what was going on or simply forget things for a bit. I have reflected, swore, cried, dreamed, smiled, learned, processed, I believe I have grown, I am a better me. I am thankful.

Most of my running lately has been on trails either solo or with a friend. The trails provide so much solitude and beautiful scenery. I also want to get a MTN. Bike for this same reason. I just want to be on a trail somewhere taking in the sights and enjoying myself and those with me. I want to continue to be at peace, a peace that I have rediscovered from exercise, enjoying the outdoors and those around me. Work and my house projects will always be there and I will take care of that when I need to, but I want to live and be aware. Life is too short and should be shared, enjoyed and relished. Why don't you come along sometime?

When I am cycling up Mt. Bachelor on Saturday it will be with a smile on my face and the knowledge that all is well and it will only continue to be. Bachelor I am going to kick your ass, see you Saturday.

Peace

Portland, cloudy, the gods must be pissed.

Okay, I don't know who in Portland has pissed off the Gods, but please make amends. Prostrate yourself before your master, burn incense, sacrifice a virgin, pray, ask forgiveness. I don't care how you do it just make yourself right with your lord, master, God, supreme being, et al. I am simply tired of the rain and clouds. I want sunshine and warmth. I did nothing to deserve this, nor did the rest of the population of Portland. Get right with your lord. End of story.

Pray

Training, living, mocking, drinking, wrecking.

Well, I have been training, working, living, painting, attending parties, mocking, and wrecking. I have been in the open water about four or five times since I last posted, good stuff, so much better than the back and forth in the pool.

Amongst all the training; I have been trying to finish painting my living room, which had to be proceeded by plaster patching. I have discovered I have no patience for the tedium of plaster work, but it is done. And the rather uneven work I did I am willing to just call character, which hopefully matches me. With spring here, they say it is suppose to get sunny sometime..., ha, liars. Anyway I find myself outside working in the yard quite a bit as well. I feel a little like a pin ball and probably appear to be a little ADD, bouncing from one project to another and training. Oh spread gravel, oh go run, oh texture wall, oh go swim, oh go paint, oh go for a ride, oh damn there are some weeds. It keeps down the tedium and varies my activities. Besides I really have not been able to sit still for a few months now. I chalk that up to more energy due to a more balanced life.

Recent racing has included a Trail run race in Forest Park, which I entered at the last minute and did surprisingly well. That day also included an impromptu party which I like to call "when training meets Tequila." Let's see, run a 20 K in the morning attend BBQ party in evening where the Margaritas were made correctly, meaning lots of tequila in use. Emily your "ritas" are wicked. Said margaritas forced a post party rest day in which the only major thing I accomplished was three naps.

Mocking, despite bouncing from project to project, drinking tequila, etc. I was able to put all three disciplines into a race. Just under a week ago I participated in my first Tri. The local Tri club, of which I am a member puts on a Mock Tri to give newbies a chance to race without the real pressure of a true competition. The only timing done is if you set your own watch. All in all I did well. Swim was good, needs improvement, but I was not the last one out of the water and I did not freak out. I came out of the water at a dead run passing at least 9- 12 people, have to make up time. Bike went well hammered the 13.5 miles and I was able to pound out the 3.1 mile run, although it took about a mile to feel like I was really running like I should. That transition from bike to run is an odd one.

Wrecking, I headed out to Rocky Butte yesterday for some hill repeats. I managed to get two under my belt when for no apparent or particular reason I crashed, rather spectacularly. All I know is all of the sudden I was going down. I was able to clip out of the side the bike was going down on and in a modified fashion surfed on top of my bike. Damage list includes, scraped wrist, broken watch, bent rear skewer, rear wheel way out of true, minor bike frame tweak, scraped up bar tape, scraped bike seat, sore hips. I actually avoided going down on my knees. I was sprawled and sliding atop and over my bike on my hands and feet. I must have slid a good 10 to 15 feet, so Cycle Path is fixing up the bike. They will true the rear wheel, the frame is not so badly tweaked as to make it unsafe to ride. I am having them put on new bar tape and do a general tune up. I will also get a new chain as the one I have was pretty worn. I just need to find a new blue seat to match my blue bar tape. The wreck is giving me the opportunity to geek out my bike. Pictures to follow soon.


Words: industrious
diligent
wreckage

Open Water Swim

Did my first open water swim tonight with my new wet suit. Had a friend coach me on sighting and provided great encouragement. Swam about 700 to 800 yards in total. I can do this... I can do this.. I will do this.

Thanks Lindsay


Word: encouragement

Back on Track

So I was a little distracted and tired a few weeks ago but training is back on track. Lots of Running Riding and Swimming. Swimming is coming along well technique and form are coming along great, now I just need to build the endurance to go the distance. I will get there. I know I can do it, I am an athlete. Lots of support from friends, a good coach and shear will, will get me to my goal. I am having fun and the effort is paying off on many levels; increased skill, endurance and the excersise leaves me satisfied and recharged. All this excercise and focus on the goal has been good therapy for me. I believe it has made me a better person for the stress relief and focus it gives me. I am hooked on endorphins. It has allowed me to think and process as well as leave my cares and worries behind me. I am a happier person. The challenge is great.


Word:endurance

Derailed

My training, this last week, was derailed. I have plenty of excuses but no real reasons. I am, however, undaunted and will press forward. I am doing what I want and having fun. Just need to bring back a little focus. I'm good.


Word: committed

New Toy

I purchased a bike stand this weekend for working on my bike, plus a chain cleaner and assorted other goodies, including a long sleeve jersey. Damn Performance and their ubiquitous good deals and clearance rack. So, I have had my bike for over a year now, and currently have my eye on three other bikes, I am becoming a gear head. Cleaning and doing the minor maintenance I am capable of was a pain without a stand. So it was time to pony up and make the purchase. I got it home and immediately set it up and spent the next two hours cleaning my bike. A clean bike is a happy bike. I like new toys. This bike stuff is fun.

So I mentioned I also purchased a long sleeve bike jersey off of the clearance rack. I really like bike clothing because they actually make long sleeves long enough to cover my long ass monkey arms. I would probably wear this stuff more if it wasn't for the mandatory three back pockets. Although in Portland I could get away with bike jersey wearing as a fashion statement, especially if I doff my orange hand made wool cycling hat. I am so vain.

I completed another good full week of training. The week was capped off by a great weekend of friends, running and riding. Friday was a rest day and went to a show, The Black Keys. Managed to still get up at 7:30 Saturday and go for a long run with Jen, Em, Andrea and ...and... damn I can't think of her name. Put in 12.5 miles of low intensity trail running. Went out again Saturday night. Belgian Beer Fest, dinner and beers with Jon and Malia. Once again arose in reasonably good shape and by afternoon ventured out to Marine drive and up to Springdale and returned making for good solid 41 mile ride. Then it was off to watch the last half of The tour de Flanders race with Mike. Well, Performance is close to the pub where the race was on and knowing I had a bit of extra cash from some overtime it was time to get the work stand. It actually is quite collapsible and portable making it a great item to take along if I think I need my stand at a race.

So, here is to good friends, exercise and new toys. Oh and while you are raising a pint in a toast, today marks the anniversary of the beginning of the repeal of prohibition. 75 years ago today it was legal to consume and make 3.2% beer. A fine thing indeed.

Word: full

Motivation found

Well, motivation was found for a ride. Thanks, Joel. Nice ride with a bit of tempo work. We were rained on a bit but who cares, that is training in early spring in Portland. Okay, I have a pile of lasagna to eat. Good night.













Word: consistency

Training

I have had a good full week of training and I am trying to find the motivation to ride today. It is a little cold out, no rain yet. Honestly sometimes I wonder what the hell I am doing. My main motivation has been how I feel after a work out. I always feel better post work out, accomplished satisfied, must be the endorphins. After a work out I am usually excited, giddy and feel like I am on target for accomplishing my goals. The running and cycling are always rewarding and I feel good about those disciplines. Swimming has me feeling humble, something I talked to Malia about the other night. She actually used the term humbling first and she was right on. The thing I really like about swimming is when I get in the water and start practicing, everything else in my life disappears because I am concentrating on what I am doing. My life is not so complicated that I need to forget everything but the focus I need for swimming just crowds everything else out. I find myself really enjoying being in the water, it is warm and easy on the body and I like the focus that comes from working on developing this new skill. When I ride or run my mind tends to wander more and I become a bit contemplative. I tend to process the things going on in my life; both situation are good and beneficial.

Swimming is testing me a bit, it is all about technique, I continue to go to practice and have generally been able to get to the pool a couple other times a week. I believe I am making progress, at least that is what I think until I go to practice and I get humbled. That is fine, it does not bring me down, just shows me I have more work to do. When I first started the swimming lessons I sometimes would leave practice a bit frustrated which would inevitably turn to motivation to go practice on my own. Most of my tri-friends tell me I will be fine, and I know I will be able to get through the swim. Don suggested when I do a race let the gun go off and let the pack of swimmers go and then follow in behind them go wide of the buoys and take my time, don't worry about that part of the race, which has been my plan all along. At this point my first race will be at the end of May. I have not registered yet because I am continuing to monitor my swimming progress. I am not afraid but I don't want to get in over my head. The challenge to get it together in time for that race keeps me going. Ultimately that is why I am training, the challenge. I committed to this and have made time in my life to take it on and I will not give into any negative messages. I am having fun, which in the end is what it is all about. Now, where is that motivation for a ride today.

Word: motivation

Swimming, Running, Trainer... oh my

So, I am little giddy right now. I had swim practice tonight and spent over and hour in the water. It felt good, tiring, but good. A couple of weeks ago we were introduced to a new coach. His name is Emerson. He is an older gentlemen with a wealth of swimming training, including being a college champion swimmer. He is a great technician and is definitely a better fit for me and my swim class partner. The previous coach hired Emerson to take on some of his load and it has been a big benefit. I think some things are just starting to click for me as well. The way he explains stroke form and gives little hints has really helped me. We did a real work out tonight. Lots of kicking, stroke technique with the fins. Also did some repeats, some of them with a closed fist. That will make you kick more. I am starting to get the reach and glide down better, bilateral breathing is coming together and I don't have to think about it as much which means I can think about other techniques in swimming. Great night in the pool. I have been trying to get to the pool two or three times other than lesson night. New skills take practice. You just have keep doing it to get muscle memory working for you.

Another accomplishment this week was running the 15K in The Portland Shamrock run. Lots of people, luckily the field for the 15K is a little thinner. I hit what I believe is a milestone for me. I was shooting for a sub 7 min/mi pace and did it. I was able to do the run in 1:05. Sweet sauce. Half of the run is up hill along Terwilliger Blvd, but once you reach Barbur Blvd, just past the 5 mile marker, it is all down hill, let the legs stretch out and take you home. I broke stride briefly to flash my ass for which I was rewarded with a swig of green Pabst beer. There is a group that sets up about a quarter of a mile from the finish and hands out beer if you moon them. So I strode through their set up, dropped the back of my shorts, grabbed the cup of beer, slugged it down and kept on running. I picked up the pace as much as I could as I saw the finish come into view. Good run, good finish and I believe I left it all out on the course.

I have not been on the bike much this week except for my bike commuting. It was a run focus week due the race and I am always focusing on swimming so riding was crowded out a bit. I did have some good saddle time the previous week with a nice long ride a couple of Sundays ago also spent some time on the trainer I bought about a month or so ago. A co worker has lent be some CTS training DVD's. Mainly I have done the Time Trial DVD. Good work out. I will get in some more bike time this weekend and coming week.

Tomorrow night is track night, whoop, I love the track.



Word: progress

12:30 am Hill repeats

I made Thursday a rest day. It seems, I get over the hump of the week and my body is tired and training seems to lose a certain appeal, so I have fallen into the habit of Thursdays are a rest day. Getting back on the horse on Friday is the trick though.

Friday morning comes, I am at home. I am on the last day of what should be my last semi regular rotation of working nights. (Give me an Amen, Praise Jesus.) I am putzing around the house, making a Honey Do list for the weekend (I am my own Honey), painting a door, figuring out when to pick up my son, looking at the dishes that need to be washed, laundry, fix the flat tire on my bike. You get it, accomplishing tasks but also procrastinating the workout. So afternoon comes, Alex, my son, has been retrieved from the outer darkness of SE Portland. It is time to pedal to work. Oops no work out.

I am at work, it is going well. I should be out by mid-night. I actually like my late night rides home. It is usually quiet and cool. I don't use main thoroughfares, anyway I digress. I am at work and there is this little nagging in my head, "you need to get some exercise and it really should be more than the usual push it hard home." I light on an idea, hill repeats. There is a bit of a hill on a quiet side street I ride on to get home. It is a little short but it will suffice, it has a decent incline. You see, this week, I have swam, I have run, bike commuted, but nothing of high intensity on the bike.

By the time I punch out from work the rain has let up. Good, I was caught in a a bit of a down pour on the way into work, which left my socks and back side a little damp. My back side dried out but my socks are even wetter, given certain work condition. (Note to self take extra socks to work) Off I go toward home, some decent spinning to get the legs warmed up as I head to my destination, a little more than half way to home is the hill. There I am, quiet side street, my flashing head light, the porch and street lights of lower Alameda Ridge illuminating my way. Yep, 12:30 am and I am pedaling up and down this bit of hill. Hard up, light spin down for rest and back up. It is a brief work out as far as workouts go, but high intensity, and I can put something in my training record. Mission accomplished. Sometimes you just have to fit it in where you can.

Word: practical

Run/Swim/Bike

Another beautiful spring day in Portland begged for a run before work. A nice easy 6 miles. Felt good. Part of my run took me through Wilshire Park where some charming wild crocus are blooming. It is starting to get colorful and green around here; looks good, feels good, is good.

Croci

So swimming, another lesson tonight. I am still trying to go too fast. I need to feel "the glide" as my friend Jon says. I am trying to slow it down and put a slight hesitation in so I can feel that glide. Exaggerated stroke movements with hesitation seems to help until I forget myself. I also need to relax the upper body. Coach had me use flippers tonight so I could get plenty of propulsion from my kick which should help my arms relax and not have to work so hard. Hopefully this will loosen up my upper body, relaxing my shoulders and arms. I need to loosen up and not try to drive so much power into it. Slow, gentle, easy will carry the distance. Also worked on incorporating proper rolling posture of the upper body during the stroke. I seem to hit my groove best when doing single sided breathing. It just seems to flow best there now. I will get the bilateral breathing down, but if it takes single sided breathing to control my stroke form then that is what I will do for now. It also helps that I am getting to the pool at least two other days a week besides lesson day.

I am feeling good about my training. The weather as of late has been a big help. On most of my swim days I have been able to fit in another work out, running or biking. Sometimes the biking is just commuting but I try to work in some interval work, it is not just a casual ride.

Bike commuting has been great. I have been cycling into work 3 to 4 days out of the week most of the time and usually 5 days when my son is with me. Since my son obtained his license in December, I let him take the car so I don't have to commute him to school in deep SE. When I did commute him I spent over two hours driving. Screw that. Drive yourself kid, daddy is going to ride. The great thing is I can swing by the community center on the way home from work and hop in the pool. And if I want, and I have, I can tack on a post swim ride and make it a brick. With it getting lighter later and the warmth coming it will only get easier.


Word: easy

Work

They say they are going to be more mindful of Holidays, they are going to make scheduling more predictable, less weekends, plan more downtime, less overtime. They want to shift the work culture from "do whatever it takes" to "we are not machines". They acknowledge we have lives and need our personal time. They acknowledge many of us have been redlining far too long and it has come at a cost to employees personal lives, moral and productivity. I really hope this comes to pass. One of the new managers notes that one of his qualifications is that he is married and has two children, which means he needs to have a life and they need to know when he is available. I really feel like they are starting to listen to what many of us have been saying for a long time. It should have happened sooner and we should have spoken up sooner. It is gratifying to know that I wasn't crazy. I was losing myself and I bought into the work culture. I played my part. I know I did not always roll with the past culture well, especially in the last year. I felt I had to give my all to work, many times it seemed as if there was no other choice, I should have said "no" more. I kept going, hoping it would pay off. In the last year I thought I had been doing it for nothing. I felt like I was not getting payback, advancement or opportunity. Many of us felt this way. In the end they appear to be listening. Many of us now have new opportunity. I believe they realized that we were pushing back and we were not going to keep going at the past pace, change had to happen and it has begun.

This should give me time to concentrate on outside interests. I have already experienced some positives from a calmer schedule. In the last two plus months I have not had to work weekends outside my occasional routine weekend duty, overtime has reduced significantly, and soon I will have a steady shift without rotation. I actually find myself with some extra time on my hands. I believe I will have some fuel in the tank for outside interests, adventure, family and friends. Here is to change, new opportunities and life.

I think I will go throw a keg.


Words: opportunity and change

Six miles and... The Clash, Johnny Cash, Blues Traveler, Tool, Cold Play, Allison Krauss, Clapton, Nickel Creek, BoDeans...

Beautiful day out, I feel spring coming. The dark days of winter are gone. Went for a run in the the neighborhood today with my ipod shuffle. I always have an eclectic mix, makes the run interesting. I don't always wear my ipod when I run, but today felt like a good day to do that; lost myself in the music and pounding the payment. I always come away from a run feeling so much better; calmer, relaxed, refreshed. My outlook always seems clearer. I thought I was pushing a pretty good pace. I checked my mileage and time when I returned home and wow. I am ahead of where I want to be this early in the season. That will just let me concentrate on swimming more. I think I should run with the music more often. Enjoy this awesome weekend weather Portland. Cycling tomorrow for sure.

Running from a by gone era, have to love the David Cassidy style hair.

circa 1981

Word: perspective

We just may have a swimmer.

Houston we have ignition. Looks like the swimming mechanics are coming together. After my last practice I went to the pool on my own and worked on some of the techniques the coach suggested. I was not sure if I was getting anywhere, but looks like they paid off a bit. Tonights practice went well. The stroke form is coming together. Working on the breathing, stroke, stroke, stroke and breathe. (Get your minds out of the gutter, I am swimming here. It is self gratification of another sort.) I was actually moving through the water with some efficiency. I do need to slow down, relax, steady fluid movement, breathe. This is going to be fun. I can really see this coming together and it gives me another athletic skill for release. Whoop!!

Swimming has me contemplating swim suits.

My current choices:

Colorful















Simple square leg















The Classic banana hammock

















Word: Fluid