2009 Giro/Lance Armstrong

Great job Lance, finishing 12th in the Giro. Menchov wins, Diluca 2nd, Pellozotti 3rd. Levi 6th.
Le Tour De France, just over a month away! Stage 1: July 4, 2009; Time Trial.

May Totals

SWIM

13 203 minutes 8120 yards/4.18 miles

BIKE

31 1469 minutes, 405 miles

RUN

32 1634 minutes 151 miles

TOTAL

76 3306 minutes 560.18 miles

Today's Workout 5/31/09

X 50

RUN

109 minutes, 10 miles, road 7 trail, the weekly long run.

SWIM

20 minutes, 800 yards, easy and pleasurable.

BIKE

112 minutes, 30 miles, road bike, road and bike path. 16.1 mph average.

Weekly Totals & Summary 5/24-5/30/09

SWIM

2 25 minutes 1000 yards/.51 miles

BIKE

7 348 minutes 92 miles

RUN

7 345 minutes 32 miles

TOTAL

16 718 minutes 124.51 miles

SUMMARY

Another solid week. Highlights: Sundays Trail Run in La Pine, Saturdays 25 mile road bike ride.

AHEAD:

Next week: Tahoe bound for Altitude @ 6500, for 3 days.

Today's Workout 5/30/09

30 Mile Group Ride Sunday May 17th

WORKOUT MAY 30, 2009

X60 & W

RUN

57 minutes, 5+ miles, road run.

SWIM

15 minutes, 600 yards.

BIKE

93 minutes, 25 miles, 16.1 mph average.

Lance/Giro Update Stage 19

Another one of Lance's Bikes.

Lance took a tumble today on Stage 19 at the Giro. He was able to get right back to the peloton and finished well in 16th place. Carlos Sastre the 2008 Tour De France winner, won the uphill finish today. Lance remains 12th overall in the GC standings, 13:29 behind.

PRE MEMORIAL

Pre's Rock

In the very early morning hours of May 30, 1975, one of America's great running hero's died. The MG sports car he was driving through the hills and along the curving roads above the city of Eugene, Oregon hit the rock mass on the side of the road, coming out of a hard turn. The site of the accident is known as Pre's Rock. It has become a mecca of sorts. A memorial stone with Steve Prefontaine's likeness is there. People leave flowers, letters, running shoes, bib numbers, and tokens of all sorts. I once visited there, it wasn't an easy place to find.

Once I did find it, you see that many people visit there and you understand that Steve Prefontaine is a lasting and living inspiration.

Steve Prefontaine was just 24 years old on the fateful morning. Just hours earlier he had run a 2 mile race at Hayward Field on the campus of Oregon State University in Eugene. He won that race, beating Frank Shorter the 1972 Olympic marathon gold medal winner. Steve Prefontaine was the runner that captured the hearts of Oregon track and field fans and those of America in the early 70's. As a freshman at Eugene, Oregon in 1970 his picture made the cover of Sports Illustrated, as "America's Great Running Prodigy"

Pre spoke out against the injustices that American amateur athletes faced, he took on the track and field organizations and helped to change the system for the better. What would this young man have accomplished had he survived the car accident on that early morning in 1975?

Steve Prefontaine has been described as the classic front runner, he wanted to run at the front of the pack and so often he did. He held numerous American records, at age 21 he finished 4th in the Olympic 10,000 meter race. In this race won by Lasse Viren in 1972 at Munich, Prefontaine puts up one of the most exciting efforts ever seen. Every time I sit to watch it over again, I watch Pre give it all he's got and though I know the outcome, I am rooting for his victory.

" To give anything less than your best, is to sacrifice the gift."

Steve Prefontaine

Steve Prefontaine is a legend. He is one of my hero's. Pre has a permanent spot on this blog site as a tribute to who he was, what he accomplished and the inspiration that he continues to be.

Streak Stats

Today: 130 consecutive days running, one mile or more.

During this 130 days I have run a total of: 639 miles.

Averaging: 4.915 miles per day.

Just wanted to add that all up and figure it out.

Not bad.

Today's Workout 5/29/30

TAKING CARE OF BUSINESS...

...And I've Been Takin care of business

Every day, every way

Bachmann Turner Overdrive, aka BTO 1974, the song peaked on the billboard chart at #12.

WORKOUT

BIKE

20 minutes, 6+ miles, stationary.

RUN

20 minutes, 2+ miles, treadmill

Tired this AM despite the solid 8 hours of sleep, which is unusual for me. Mental fatigue. Stumbled into the fitness center because it's what I do. Ever feel like pressing a RE SET button?

My RE SET is the 20/20 workout. EASY SPIN of 20 minutes and EASY JOG of 20 minutes.

I feel like I have done Something as opposed to Nothing and so the day begins....

Taking Care of Business...every day, every way.

Spartan Girl Update

Kristi's grades have posted. She got an A in her Orientation Class, and C's or better in the rest!
It was a challennging semester for her at SJSU. She got the dreaded mystery flu for a couple of weeks, missed a few classes and had to play catch up. She studied hard for finals and it paid off.
She will start to work for the SJSU Orientation Program soon. This job will give her some interesting work experience and a few dollars as well! We are planning an August trip up to The Cabin and she is scheduled for jury duty, just before the Fall Semester begins in August. A busy schedule, but she will find the time for summer activities, friends, family and oh yes...shopping too!

Stage 18 Giro/Lance Update

The GC standings remain unchanged following a sprint finish today in Stage 18 of the Giro.

Lance holds the 12th place position.

Today's Workout 5/28/09

I used to dread the treadmill run and avoid it at all costs. I considered it boring and mentally decided I just would not and could not abide it. I still prefer a trail run and getting outside by far. When it comes to doing speed work, or hard tempo runs the treadmill has become a good tool. I have overcome my mental dislike for it and have found it has a place in my way of training. I consider this another obstacle overcome and factor in the power of :

Patience, Persistence and Positive Attitude in helping me achieve this victory over myself.

BIKE

40 minutes, 13+miles, 90% race pace.

RUN

43:45, 5 miles, power run, treadmill.

WALK

16 minutes, treadmill, cool down.

Lance/Giro Update/Stage 17

An uphill climb closes out Stage 17 at the Tour of Italy. Lance Armstrong shows power, breaking away in an attempt to win the stage. He cannot maintain the pace though, and finishes a respectable 10th place in the stage. He is in 12th place in the overall GC, 12:17 back of the leader in the pink jersey, Denis Menchov.

Today's Workout 5/27/09

X70 & W

RUN
55 minutes, 5 miles, trail run, easy.


BIKE
40 minutes, 13+ miles, stationary. warmup10/race pace 25/spin 5.


SWIM
10 minutes, 400 yards.

Achieving Success Part 1

1. How to Achieve Succes: First, you must DEFINE it. Figure out what your interests are. What is your passion? What do you treasure the most? What makes you happy? Where do you want to be? What do you really want to do?

Study yourself and your true ambitions. Reflect upon your past in order to understand where you want to go. Consider your education, your work and life experiences. Ponder, think, deliberate on these thoughts. Share them with friends or family if you wish. Brainstorm and bounce ideas off of other people. Test your ideas. Think and re-think them. Know you can choose a path and alter it as you desire. Understand and believe that you control a high degree of your own destiny. Come to a comfortable definition of who you are and what you want to become. You choose and you define your success and therefore you control it.

Giro/Lance Update

At the close of stage 16, a tough mountain stage:

Levi 6th place 3:21 down

Lance 12th place 11:06 down

Popovich 13th place 12:04 down

Astana team continues to perform, but suffered a bit, in the heat on the climbs yesterday. Lance had to rescue Levi and pace him back to the mountain finish, losing about a minute and a half to Menchov who remains in the Pink Jersey.

Today's Workout 5/26/09

Back to Work

X 60

RUN

34 minutes, 3+ miles, road, easy.

WALK

12 minutes, elliptical.

BIKE

35 minutes, 11.20 miles, stationary, 50/50-easy/hard.

Memorial Day

Today we honor all those who's lives were taken in service to the United States of America, to the families and friends we honor your sacrifice. We remember. Freedom.

Today's Workout 5/25/09

X60

BIKE
30 minutes, 6 miles, stationary, easy

RUN
54 minutes, 5 miles, roas run. Standard

Last workout at Training Camp, heading south to the Hacienda.

Lance/Giro Update

Lance Armstrong is in 13th place, 8:28 behind the leader at the Giro, as of the close of Stage 15.

Today's Workout 5/24/09

Photo is at McGregor Point, La Pine State Park

BIKE

90 minutes, 18 miles, stationary. Rode the Acadia DVD, group ride. Good workout.

RUN

82 minutes, 7+miles, trail in the Crescent Creek community, Wickiup trail and more, jog.

Fall River Loop

Headed out this morning to run the Fall River Loop Trail in the La Pine State Park. This was a good run with Kim and we enjoyed it immensely. The trail is primarily single track, well packed mostly flat with a few little rollers and some deadfall across the trail.

The sun was breaking through the pines, though the shade prevailed. A light winds was pleasantly with us. We took a turn off the main trail and ended up running a mile longer than planned. Persaverance is something Kim has plenty of and we pushed through to find our way back where we began. River views, wildlife, this trail has it all in abundance. We'll do it again!

73 minutes, 6+miles. Best part of a run...when it's over...the endorphins kick in!

Totals For the Week 5/17-23, 2009 & Summary

SWIM
2 30 minutes 1200 yards/.61 miles

BIKE
7 352 minutes 92 miles

RUN
7 439 minutes 39 miles

TOTAL
16 821 minutes 131.61 miles

SUMMARY
Another strong week for total minutes and volume of training, variety of trail and treadmill and street runs. Highlight: Sunday 3o mile group ride, trail runs.

Today's Workout 5/23/09

BIKE
30 minutes, 10+miles, recumbant stationary @ clubhouse. Easy spin.

RUN
73 minutes, 6+miles, Fall River Loop, trail run.

Wii Bowling at The Cabin

Had some friends over last night for a visit, Marty and Jane, good folks. Wii bowling is the rage here...we all played several games. Marty established a huge power curve and Jane the lefty swept the pins from left to right. Kim came out on top though, winning 2 of the 3 games. We later played the big pin power throw game. All in good fun!

Sometimes ...

Photo is from the Angels Camp Tri Trip

@ New Melones

Kristi, SpartanGirl

Well it's summertime. Kristi has completed year 2 at SJSU! Congratulations and well done Kristi! SpartanGirl will enjoy a few days off and catch up with her friends, some of whom are back on their summer break. Kristi will be working this summer as part of the SJSU Orientation program, that helps new students and parents become acquainted with the school. This Dad is of course exceptionally proud of his Daughter! Enjoy it all, KLK. Be good and be great!

Lance Giro Update

Stage 13 is completed. Lance is in 12th, 6:34 behind the leader Menchov. Lots of riding left to go

Fall River Trail Recon

La Pine State Park, a beautiful place. Did a Reconnaissance on the distance from The Cabin to the Trail head Parking Area in the Park. 11 miles on Huntington and in on the Park road. Walk on the paved road just a bit across the bridge going over the Deschutes and look for the trail head sign marking the Deschutes trail, following that for less than one half mile as it merges with the Fall River trail. Fall River Trail Loop is 4.75 miles, add the distance from the Trail head parking area and it is a 5+ mile route.

The idea is a training route, duathlon. 11 mile bike/5mile trail run/11 mile bike. Ought to be a good workout and a great area to take in.

We walked for about 30 minutes out there today, the McGregor Point outlook is outstanding, it's a sight to see and it's on the route! Sweeping view of the river as it winds its way below the cliff.

Today's Workout

This is how I roll, at the Cabin....the yellow one

X 75 & W

BIKE
50 minutes, 10 + miles, stationary, routine ride.

RUN
55 minutes, 5 miles, new route, "Wickiup Trail Run", with Kim. Easy jog.

Stage 12 Giro

Lance moves up again in the GC standings...12th place now, Menchov knocks Diluca out of the pink jersey...

Lance/Giro Update

Lance Armstrong is in 16th place after stage 11, 5:28 off the lead.

Armstrong lost teammate Chris Horner, who was injured on stage 10 after a fall and could not start stage 11, Horner was riding well and left in 11th place.

Stage 12 is underway ...time trial. Will post soon.

Today's Workout 5/21/09

TRAINING CAMP

May 21, 2009

@ THE CABIN

X65

BIKE

50 minutes, 10+miles, Lemond stationary. Routine ride and hills.

RUN

51 minutes, 5 miles, road run. w/Kim for 1.6

We Are Here

Arrived at 1245. Great drive, road conditions excellent. Opened up the cabin, unpacked while Kim procured provisions at Ray's Groceries. Getting acclimated, blue skies, sunshine and a pleasant 74 degrees. We took a 20 minute stroll around the neighborhood, tough to take...guess I will have to crack open an ice cold Coors...then sit back and relax. Will post manana.

Lance Update Stage 10 Giro

Lance Armstrong moves up in the GC standings today, at the end of Stage 10. Lance goes from 25th to 18th place, he is 5:28 behind the race leader, Danilo Diluca.

Today's Workout 5/20/09

X75 & W

BIKE
30 minutes, 9+ miles, stationary, 25% big gear, 70% tempo.


RUN
30 minutes, 3.35 miles, treadmill, speedwork and tempo.

Training Camp Bound

LA PINE, OREGON

Heading out early this morning for a few days of R & R and semi altitude training at 4200 feet of elevation. A few days of vacation combined with the Memorial Day Weekend will get Kim and I a few days of quality time at The Cabin. Will check in as possible and keep you sports fans posted!

Tortured Politics and Power

Politics and Power go hand in hand. Did Nancy Pelosi lie? Well we don't know yet. We do know that she did not present herself very well in the last few opportunities she has had to address the various questions that are being asked. Perhaps she did lie. Should she resign? Too early to tell, we have to learn more about what really happened.

There are other bigger problems here. Did Cheney suggest torture tactics in order to establish a link between Iraq and Al Queda? What was Rumsfelds's role? How about Bush? It is apparent now that we need some fact finding and public hearings of some sort.

Can we keep public hearings free from politics and power? Not entirely, but we can establish a committee or court or special investigator to establish the facts. Who knew what and when? Who authorized illegal torture if indeed it was authorized? We can find out along the way what Speaker Pelosi did or did not do as well.

We do need to look back and hold people accountable for their actions, regardless of political party or the position of power they hold. Some say we have bigger problems to face. We surely do. One action does not eliminate the possibility or prevent other actions, unless the political powers deem it in their best interests to use one issue as a wedge against others. It is a risk worth taking, for to move forward in an honest way we must address our past.

Today's Workout 5/19/09

X 65

BIKE
45 minutes, 13.90 miles, stationary. Easy ride.

WALK
20 minutes, treadmill.

RUN
58 minutes, 5 miles, trail run. Easy, slow jog.

Giro Update

Lance Armstong on Stage 9 of the Tour of Italy.

Stage 9 will not count toward the GC standings. A rider went down in the stage and admist many complaints of the riders themselves over safety concerns the results in stage 9 will not count towards the General Classification standings. The Astana team salaries have not been paid for several weeks, it seems the economic crisis has impacted the teams major sponsor the country of Khazikstan. Team Astana may become Team.... something else in a few weeks.
For now the team is placed well in the Giro: Levi 4th, Horner 8th, Popo 12th, Lance 25th at 4:39 behind Diluca the Italian wearing the Rose jersey as GC leader.

Today's Workout 5/18/09

X60 & W

BIKE
35 minutes. 10+ miles, stationary, recovery ride.

RUN
58 minutes, 5 miles, easy jog, recovery run.

SWIM
10 minutes, 400 yrds.

WALK
10 minutes, cool down.

Sunday Group Ride

Today's ride: Scheduled 10 am start, Alpine Inn, Portola Valley ride to Canada Road and highway 92 intersection. Weather; Sunshine, blue skies and high 90 degrees!
Glen, Jesse, Dan, Marty, Bill, Chuck, Pat, Mike.

Great ride, split into groups, excellent route, weather was blazing.

Highlight: Beer at the Alpine Inn, after the ride!

Lets do it again!

Today's Workout 5/17/09

Today's Workout:

RUN

114 minutes 10 miles. 65% street/35% trail, slow and easy jog.

SWIM

20 minutes 800 yards easy swim

BIKE

Sunday Group Ride

112 minutes, 30 miles, mostly flat, some rolling hills, 16 mph averge. First half with fast group at 17 mph, second half with slower group and solo at 15 mph.

Lance/Giro Update

This is one of the custom bike's that Lance Armstrong will be riding in the Giro. At the end of yesterday's stage 8 of the Giro, Lance was in 25th place, 4:39 behind the leader Danilo Diluca
of Italy. Chris Horner one of Lance's teammates on the Astana squad is just 1:17 down and Levi Leipheimer is only 51 seconds off the leader. Chris Horner is riding to support Levi as the team leader at this point, Horner is riding with a recently broken collarbone that is in the healing process, as is Lance. Horner is from Bend, Oregon, Levi from Santa Rosa, California and Lance from Austin, Texas. The three rode together just before the Giro in the Tour of the Gila in New Mexico. The Giro promises to get more exciting in the mountain stages next week.

Blue sky, sunshine, Saturday! A great day. Workout done. A few chores to do. Time to rest and relax. Life is good, certianly it beats the other option. Enjoy the day!

Totals for the Week 5/10-5/16/09 & Summary

SWIM
3 50 minutes 2000yards/1.03 miles

BIKE
7 305 minutes 90 miles

RUN
7 314 miles 30 miles

TOTAL
17 669 minutes 121.03 miles

SUMMARY
Week included the Tri on Sunday. Lacks long runs and long bike rides, still a good week
part recovery from all out effort on Tri. Highlights the Tri, and speed workouts, total minutes still strong at 669 and overcoming the fatigue on Friday morning to get in a good workout.

Today's Workout 5/16/09

50X & W

SWIM
15 minutes, 600 yards, Easy.

RUN
45 minutes, 4+ miles, on the street, easy and slow jog.

BIKE
60 minutes, 16 miles, road bike, street and paved trail. Basic pace.

Fatigue

Up early this morning, mentally fatigued. No inclination to work out, no desire at all. Lost a few hours sleep over the last couple of nights, don't know why. Fired up the coffee maker and sipped my way through a mug and half of bold coffee, I didn't discover any new found energy or motivation in particular, I guess I woke up enough to guilt myself into getting over to the fitness center to workout. I started an easy spin on the stationary bike and worked into a decent 5 mile run on the treadmill. Not very inspired, but I got the job done.

Some days you just don't have it. You don't want to do any exercise and you just want to take the day off. Rest days are important, to let your body recover and gain strength. I am not particularly good at taking regular rest days. I tend to take an easy day instead, cutting back on minutes and miles but not taking the entire day off. It seems to work for the most part. Then you get a day like today...is it smart to push yourself through it? I don't know for sure but I gauge it this way;

I try to determine if it is physical fatigue or mental fatigue. If it's physical you can feel the sore muscles or joints. If you feel okay physically, your mind may play games with you, telling you it's a physical issue when it may not be. It takes some effort over a period of time to get to know yourself this way. If I determine it's mental I try to convince myself I need to maintain the training program and find reasons to convince myself that I am better off getting my exercise in. If I determine it's physical, I have to decide how much pain is too much and what effect will exercise make on the injury or pain, is it just muscle soreness or something else? It's a judgement call where you have to use your own personal experience and knowledge to guide you.

Pushing through fatigue has it's positives and potential negatives. You can build mental strength, that when called upon may serve you well, though you can risk overworking yourself and possibly do some damage too. When you push through mental fatigue, at the end of your exercise you generally feel pretty good in that you overcame an additional obstacle, that obstacle being your mind, as well as having accomplished your physical workout.

The best part of course, on a day like this is... when its over! Have a good one. It's Friday!

Today's Workout 5/15/09

BIKE
35 minutes, 10+ miles, stationary, easy spin.

RUN
50 minutes, 5+ miles, treadmill, 10% above easy with striders.

Wise Words

The Great Dave Moulton, a master Bike Builder, author and otherwise wise man, sent me an autographed copy of his book, "Prodigal Child". The inscription reads....

" If life is a journey then attitude is like a bicycle,

a good one makes the ride easier and more enjoyable."

Wise words. Thank You Dave!

Cycling Fan Notes

Cycling: The Tour of Italy, known as The Giro is underway. Lance Armstrong is in 22nd place at this point, following a tough mountian stage yesterday, where he lost 2:58 on the climb. As a Lance follower and fan, I can't expect him to win the Giro, but I cannot count him out. The hope is that he is riding himself into top condition. There are many miles yet to ride. This is the 100th year celebration of the Tour of Italy and the first year that Lance has ridden in the Giro. It has been an interesting race so far and I expect it will get only more exciting as the tour moves on.

The Tour of California for 2010 has been moved from February to May. Why? The unpredictable California weather in February has motivated Tour officials to seek better weather, thus the month of May. The May dates for the Tour of California will conflict with the Giro in 2010. Teams will now have to decide between the 2 Tours. The Giro is a 3 week tour while the California tour is just a week long. I would expect some of the bigger and more well funded teams to supply riders for both tours, with the big name European riders opting to ride the Giro. It will be interesting to see just how it all shakes out .

Today is Bike To Work Day, and the Month of May is Bike Month. Thousands of Cyclists will be riding to work today across the country. Lets be careful out there! Yours truly did not bike to work today. However, on Sunday there will be a group ride meeting at the Alpine Inn in Portola Valley at 9:45 am, and heading out through PV, Woodside and along Canada Road to the Highway 92 intersection and then back, this is about a 30-32 mile road bike ride for recreational cyclists. Lunch at the Alpine Inn, following the ride. Did someone mention cold beer? It is supposed to exceed 90 degrees on Sunday, lets get hydrated, no not with beer! We will save that option for after the ride.

Today's Workout 5/14/09

X70

BIKE
45 minutes, 15+ miles, stationary, race pace.

RUN
30 minutes, 3.34 miles, treadmill, 2/3 hard, 1/3 laddering pace down.

WALK
10 minutes, treadmill, cool down.

Good Friends

Good friends are to be treasured. I have just a very few really good friends. In all cases they are long term relationships. One of my good friends, I have known since 3rd grade and so that makes it about a 42 year friendship. This friendship endures because we are similar, and because we have shared many varied experiences, together over the years. We have a mutual respect and trust for each other and we simply enjoy each others company. We can sit and talk for hours on virtually any topic. We debate and express viewpoints, we theorize and reason and we laugh a lot, I mean we really do laugh....a lot. Our humor ranges from the silly to the bizarre and back to our childhood and always we part as friends, better off for having shared some good times together. We support each other. We listen to each other. We care about each other. We are the best of friends. Hey friend, I know you will read this post. Be great because you are.

Today's Workout 5/13/09

X 65 & WT

BIKE
40 minutes, 12+ miles, starionary, Easy ride.

SWIM
20 minutes, 800 yards, Easy swim.

RUN
53 minutes, 5 miles, Easy run. Trail.

Health Care

Put me down on the side for major reform of our health care system. This is a national problem that we have put off for far too long. I don't know what we will come up with to improve our system but it sure needs attention. Private health insurance, universal care, single payer, public health care, medicare, the veterans administration. There are a large number of different models. Some may be working well, others not. We have so many American citizens, millions with no place to go to get health care at a reasonable cost, it is a broken system today. I stand on the reform side and I hope we get it right and soon.

In the meantime, if you have the most basic level of health, if you can walk or ride a bicycle the odds are you are one of many that can take immediate action to improve your own personal level of fitness, thus positively effecting whatever health care plan you may or may not have.

Part of every health care system, at the most basic level, is your own personal health and fitness plan. You can make a tremendous impact on your quality of life and upon spending less of your own money in the long term, if you choose to adopt a fitness plan than includes some aerobic activity on a regular basis. If you make your own fitness a priority and go at it on a daily basis, you can create a habit that will pay you dividends for years to come.

The debate over reforming our health care system in the U.S. is underway. This debate will continue for some time and perhaps for a good long time. However the debate over adopting our own health and fitness plan and making it a part of your life is no longer debatable. There are hundreds of studies going back decades that support a regular exercise program of aerobic activity. Implement the most basic level of health care, your own. You don't have to wait for our elected leaders and political pundits, special interest's, corporate executives and talking heads to initiate a plan. You can begin your own personal health and and fitness plan now.

Today's Workout 5/12/09

X60

BIKE
42 minutes, 13.43 miles, stationary. 90% of race pace.

RUN
48:15, 5 miles, treadmill. Tempo.

WALK
15 minutes, treadmill. Cool down.

Mom

My Mom. She passed away from this earthly plane in January 2008, not long ago. When she passed on, I knew instinctively that part of her lives on inside of me. My Mom raised four children. She was a nurse, a poet, a strong advocate for her union and an all around Mom.
She had a great sense of humor and a contagious type of laugh. She was tough when tough was called for as a Mom and taught that living within ones means was an obligation. She had a good sense of herself, was quite independent and even stubborn at times. She lived her life in the present times, over her life, from the 1930's she saw a lot of change in this country. For the very most part of it she was able to change with it. She sure gave me a lot, all the support you could imagine. She was always one to encourage you and help you, but she taught all of her children to do things themselves. She loved the redwoods and the beach, she was a critical observer of life and found a spiritual peace within, in her later years in Buddhism. My Mom was of the belief that she had a good life and that she had much to be thankful for, most important to her were her children. I too am fortunate, for my Mom lives on, in the best parts of me.

Today's Workout 5/11/09

65X & WT

BIKE
35 minutes, 10.87 miles, stationary. 50/50 hard/easy.

RUN
57 minutes, 5 miles, easy jog on the street, recovery run.

WALK
13 minutes, cooldown.

TRI Details

SATURDAY
So Kim and I headed out on Saturday, late morning for Angels Camp. After a few extra miles driving past the exit for Lake Melones off of Highway 49, we did arrive safe and sound at the campground at around 2 pm. We soon realized that site #30, was the least appealing campsite in the entire area! Fortunately we had not begun to unpack, we drove back to the ranger station and switched campsites with no problem at all.

Delayed gratification comes in many forms and the ice cold Corona's went down well indeed after we had our tent up and campsite up and running. Our hillside campsite had a nice view of the lake, the birds were out in full force, including a few wild turkeys. Soup and sandwiches for dinner, a little reading and we put the day away, anxious for the day ahead.

SUNDAY
I am up at 0315, it is dark out, coffee is cooking and the fire is burning bright. The moon is out and it's a good 2 hours before sunrise. It's cool but not cold, maybe in the 50's. With hot mug of strong coffee off the Coleman stove, I sit by the fire, tending it and watching the flames overcome the logs, dry wood burns fast. More coffee, more wood, more watching of the flames.

As it becomes light, we slowly breakdown the camp, Kim head off for a jog and a shower. Some deer are out grazing about 250 yards away, it is going to be one of those great days!
With plenty of time we pack up our site one piece at a time. At 0730 we are entirely loaded up and drive about 3 miles to the Tri start area. Checking in, I receive bib # 31 and a t shirt. I have never quite got comfortable with getting the event t shirt before the event even starts! It used to be handed to you when you finished...I guess that's old school stuff, now days you are a winner before you even begin.

With bike and tri gear in tow, my loyal sherpa guide, (Kim) and I find a good spot to rack the bike in the transition area and I set about laying out my gear for the bike and run. Soon enough it was time to pull on the wetsuit and head out towards the water. 1o minutes worth of instructions gave way to a 3, 2, 1 GO!

THE SWIM
Lake Melones was cool, and the course was around an island 200 yards out and then back to the boat ramp. I am guessing 150 swimmers hit the water all at once. I started out in the middle of the pack and finished about there too. Not too much thrashing and kicking to knock you around , I was able to work into a decent pace, 4 strokes/breath and sighting ahead, followed by one stroke/breath and back to 4 strokes. I got through the 1000 yards of swimming in 15:32 and began the long and steep slog uphill towards the transition area. Lots of walkers going up the hill, but I decided to keep on keepin' on... at my already out of breath barely a jog pace.

Transition took me way too long, pulling off the wetsuit, pulling on socks and bike shoes, shirt, helmet, about 4:35 including the long slog up the boat ramp. On the bike...

THE BIKE
This event was advertised as a loop ride, no mention of hills, I didn't know the course but of course, now I do! They say it was 16 miles, but my reliable bike odometer which is always correct said it was only 14 by the time I was done...Anyway, pedaling hard to get up to speed and remaining mostly out of breath for the next 48: 14 is what I did. Hills not mountains, are tough enough when your racing and more so when your training is 95% flat. Hit a 1.25 to 1.50 mile hill that just killed, a couple of false summits take your hopes away, but finally got into a good groove about halfway through the 14 NOT 16 mile ride....I did hammer the rolling hills and got some big gear in, though my legs were not fooled. It was a hard ride, and it did feel good passing a few riders, and getting back to the transition area for the run....

THE RUN
30 seconds to kick off bike shoes, pull on running shoes, pull off helmet and throw on my running hat. Rubber legs and up hill, up hill and up hill, after a half mile of that we went to single track trail that leveled off for a while, followed by more hills and ups and downs, rocky trail, each foot placement had to be considered. This run was a tough one, coming off the hard bike I had energy though not a ton of it, but my legs were heavy and only got heavier. This was a LONG 3 miles that may have been 3.5 or so, I will never know for sure, but it sure seemed to be more than 3 miles. Finally the trail ended and I hit the descent off the paving down to the finish line in 1:40:32 according to my time....whew, a good one a tough one and Yeah it's over!

AFTER IT ALL
Kim is about the greatest support group one could ever hope to have. She took a lot of good photos and helped pack out the gear, she is supportive and adventurous, thank you, Kim!
We drove to Utica park for the post tri BBQ. Anchor Steam beer, burger, potato salad, beans, probably put in all the calories I burned up on the Tri. Watched the awards in all age groups, the overall winner just killed the course at 1:15. I'd of had to do a 1:30-1:32 to snag a 3rd in my age group, 50-59, damn I am gettin old. No, I am old. A nice BBBQ and award ceremony and we hit the long road back to the Bay Area, home at 3:20pm.

FINAL THOUGHTS
I did the best I was capable of, it was a challenging course. There are a few coulda's shoulda's. No doubt training in the hills for both cycling and running would have been helpful. I am very satisfied with my performance though, went hard all the way and did not bonk, survived to post a decent time in my age group. And the best part of a Tri? When its over dude, and hey...its OVER! Good, fun, challenging. Done. The dude abides.

Totals for the Week: May 3-9 & Summary

SWIM
4 53 minutes 2120 yards/1.09 miles

BIKE
7 217 minutes 65 miles

RUN
8 354 minutes 32 miles

TOTAL
19 615 minutes 98.09 miles

SUMMARY
Good week in the overall, trimmed total minutes and worklload in preperation for the Tri.
Highlight of the week: Probably the hard treadmill run on Wednesday, pounding out 4 miles in
35:45. Easy trail runs are enjoyable as well.

Angels Camp Triathlon-Today's Workout

#1 HAPPY MOTHERS DAY to all the great mothers of this world....you know who you are!

And now....
Here is my un official time:

SWIM 1000 yards 15:32

T-1 4:35

BIKE 14 miles 48:14

T-2 :30

RUN 3 miles 31:41

TOTAL 1:40:32

Just out of the money in the 50+ age group, off by 8-10 minutes for 3rd.
Will check placing status when times are posted in a few weeks on the official website.
For now, thats it, I am happy with my performance. I will give some details of the
trip and the Tri, soon. I will close with this thought: HILLS! Bye.

Getting Ready

Going on a short adventure...preparing and packing up as per plan. Heading out soon for the Gold Country, Angels Camp. Camping out tonight at the Lake, Glory Hole Campground. Kim and I are in the process now, so I got to go and will update tomorrow afternoon after all the fun and adventure!

Today's Workout 5/9/09

X 60 & WT

BIKE
22 minutes, 6+ miles, stationary. All easy.

RUN
22 minutes, 2+ miles, treadmill. Half easy, half up tempo.

SWIM
13 minutes, 520 yards, easy.

Short, simple and easy day...tomorrow the Angels Camp Triathlon.

Types of Run's

There are:
Fun runs, long runs, short runs, hard runs, fast runs, easy runs, rainy day runs, snow runs, striders, fartleks, marathons, sprints, mud runs, trail runs, mountain runs, meadow runs, steet runs, road runs, power runs, ladder runs, hilltop runs, forest runs, beach runs, sun runs, jungle runs, slow runs, routine runs, jogs, walk-runs, half marathons, 5 and 1oK runs, duathlons, biathlons, triathlons, desert runs, cold runs, hot runs, wet runs, slog runs, painful runs, runs you'll never forget, runs you wish you never did, runs you wish you could, team runs, races,
relays, cross country runs, track runs, treadmill runs, measured runs, timed runs, speed runs,
bricks, repeats, running in place, running wild, pacesetting, warm up runs, cool down runs, recovery runs, endurance runs, ultra endurance runs, running red lines, competitive runs, runs for the hell of it, brutal runs, joyful runs, mindless runs, forgotten runs and runs not yet run. Wierd runs, tough runs, challenging runs, hill run repeats, medium long runs, medium short runs, high intensity runs, low intensity runs, spring runs, summer runs, fall runs, winter runs, Sunday runs, Blue sky Saturday morning sunshine runs, fantasy runs, and runs unknown in places not traveled, runs you don't care for, runs you have yet to run in the days ahead.....
and the list just goes on...

Note To Self

Hey Mike, for all the advice, tips, ideas and thoughts you like to spread around, you just might want to take a note...follow the advice yourself! You have your own struggles and issues and so take note....pay attention and take action Mike. Now is the time, Today is the day.

Today's Workout 5/8/09

BIKE
35 minutes, 10+ miles, stationary. Easy ride.

RUN
30 minutes, 3+ miles, treadmill. 75% easy, 25% hard.

WALK
10 minutes, treadmill.

Angles Camp Tri: 1000/16/3 is on Sunday.
Head out Saturday morning, set up camp.

Today's Workout 5/7/09

X 65 & WEIGHTS

RUN
57 minutes, 5 miles. Slow and easy on trail.

BIKE
32 minutes, 10+ miles. Stationary, Alternating hard and easy.

SWIM
10 minutes, 400 yards. Wetsuit swim. It's been a good long while since I have used the wetsuit.
This will take some getting used to again!

Hero: The Great Dave Moulton

There is a great man, by the name of Dave Moulton. Among other things, Dave has a blog that I follow, called Dave's Bike Blog. You can find the link on the list of blogs I follow. Dave Moulton writes about all things cycling and of bike building and of the history in cycling. Dave comes from Brittan, where in his youth he was a competitive cyclist. He apprenticed to a master bike builder and later became a master bike builder. He came to America to build custom bikes and become well known for them. He is a man of depth and wisdom, he writes with humor and common sense. He knows who he is and contributes of himself in his writings.
He educates, pontificates, suggests smartly and leaves you informed and better off for having read the words that he writes.

Dave is also the author of, "Prodigal Child" a novel, part factual and part fiction which details a good part of his own life. There is a message in what Dave writes. Part of the message is that of positive thinking and the tremendous power which one can gain in life by practicing positive thoughts.

Recently, I bought Dave's book and enjoyed the book so much that I wrote him a thank you note. Dave responded with an offer to send me a new copy of his book autographed, free of charge, so that I might feel free to loan my other copy of the book out, without concern for getting it back.

Dave Moulton is a man of many talents, he is a wise, thoughtful and giving soul. I Thank You Dave for all you do and I acknowledge you here as the Hero that you are.

Pebble In Your Shoe?

Your enjoying an easy run, thinking how great its going. You breath easily, legs feel strong, the weather is just right and all goes well with life. Seemingly out of nowhere you feel a little something in your shoe, it feels like a pebble, but you search your mind for what it might otherwise be. It is not particularly painful, but its a bother. You tell yourself to forget about it and enjoy the run. You try but cannot stop thinking about whatever it is in your shoe. You don't want to stop... your running and running well. Mentally now, all you can do is go from telling yourself to forget about it back to, hey I gotta stop and get that thing outta there. But you go on
fighting with yourself and not stopping. You begin to think how this has ruined your great little run and begin to think how whatever it is in your shoe has ruined the day. All efforts to move or dislodge the pebble or whatever it is have failed. At last you give in and give up and you stop, take off your shoe and turning it upside down out falls the tiniest piece of pebble you could imagine. You wonder it that's really all it was, after all it seemed as though it was a boulder just before you stopped. Looking in the shoe you discover nothing else. You put the shoe back on and begin to run again. How good that feels you think, why didn't I stop earlier and get that pebble out of my shoe? Why did I torture myself with trying to ignore it and why didn't I just stop? Oh well, it's over now and you get back into a nice pace, you realize your run has not been ruined nor has your day. All is well again, the pebble in your shoe has been removed. You forget
it ever happened. On you go with your run and the day moves on.

We all have somethings in our lives, like the pebble in the shoe. Do we try to live with it as bothersome as it is? Or do we stop and take action to remove it? Think about some of the pebbles in your life that may be bothering you unnecessarily. Stop and look within, you may be able to find a pebble or two in your own shoe and you may just want to let them go. You just might enjoy the ride all the more, less the pebble in your shoe.

Today's Workout 5/6/09

X 60

BIKE
32 minutes, 10+ miles, stationary, medium-hard ride.

RUN
35:45, 4 miles, treadmill, easy 2, hard 2. Power run.

WALK
10 minutes, treadmill

RUN
11 minutes, 1+ mile, treadmill, easy jog.

Poll Results

According to the voters in our poll asked, What is the best part of any run?

67% say ....when its over.
33% say....it's all good.

The overwhelming number of voters clicking in on this poll nearly shut this blog down. It is truly astounding to consider the sheer volume of those who bothered to simply click a box to make their opinion known on this important question.

Hey, where are all my friends and followers? Does anybody want to comment? Go ahead.
It's okay, we actually look forward to anything you may have to say. Become a follower and
post a comment, anytime...

In the meantime, lets be careful out there. Be great and enjoy it all.

Today's Workout 5/5/09

X 50

WEIGHTS

RUN
60 minutes, 5+ miles, on the street, wet & rainy. Easy run. Felt good.

BIKE
30 minutes, 9 miles, stationary. Easy spin.

Monday's

Two songs stand out in my mind for Monday. "Rainy Days and Monday's" by the Carpenters and "Monday, Monday' by the Mama's and Papa's. Wow! I am stuck n the 60's and 70's....
musically anyway.

It's not that these songs particularly epitomize my own feelings about Mondays. Not at all. These are the only two popular songs from my youth that I can remember having any thing to do with Monday.

Millions of us begin our work week on Monday morning. Hi, ho, hi ho it's off to work we go! I don't find it a tough day to get ready for, in fact for me it's the easy one. You have had a weekend and should be rested or if not rested perhaps ready to begin the week of work, if only because you simply have to, in order to earn a living.

Lets get going, get started, moving, motivated and get on with it. Start me up and lets go.
In fact, I gotta go right now, have an outstanding day!

Today's Workout 5/4/09

WALK
10 minutes treadmill.

RUN
20 minutes treadmill, 2+ miles, striders.

BIKE
33 minutes, 10+ miles, stationary.

SWIM
10 minutes, 400 yards.

Today's Workout 5/3/09

RUN
110 minutes, 10 miles. The long run day, headwinds and low energy coming back, sore ankle and knee, toughed it out and finished it.

BIKE
33 minutes, 10 miles. Easy enough, just tired out today. This ride substitued for the planned long ride of 30 miles on the road bike. After an exhausting long run, I couldn't find the mental energy to get out in the wind and potential rainy weather, so I opted for the safe and sane stationary bike. Hey I am supposed to be tapering for the Tri on Sunday aren't I? yeah right!

SWIM
20 minutes. 800 yards.

I am calling this one a day!

Investment Opportunity

Invest in yourself. Each day we are presented with a new opportunity to invest in our own self improvement and maintenance. We can choose to spend some time well spent to improve our physical fitness, to improve our mental fitness and in so doing we are investing in ourselves.

Typically we spend money on our cars, on clothes, furniture and on various other routine costs associated with our lifestyle. Many of us get into the habit of taking our own health for granted.
It is only when we feel ill or pain that we consider our physical health.

We can become much more pro active about our own health and fitness by investing a portion of our day towards becoming healthier and more fit. Managing our time and making ourselves
a priority is a first step. Deciding which type of activities you enjoy or at least will commit to is a key. Acting upon your realistic plan is essential.

For those who can walking is perhaps the most basic exercise available. Access to a health club with treadmill, elliptical, stationary bikes, weight machines, etc, is a great benefit. The cost for such should be considered the best investment you can make for yourself and the time you can put in as time well spent, again as an investment in yourself. As you progress with this investment you will begin to reap great rewards, mentally and physically, thus enjoying a fuller life.

Our body needs exercise in order to best maintain itself. We ought to be smart about how we fuel our body too, not perfect mind you, but consider it a long term investment. We all hope to live a long and full life. We know that a fit body and mind will help us live a better quality of life.
In order to realize in our life what we know to be true we must make a plan and then invest in it
on a regular basis. Invest in some form of exercise, it maybe the best investment you ever made. You don't have to wait for any of the markets to improve. Every day is a good day to invest when you invest in yourself. Invest and watch your investment grow day by day. Enjoy your investment.

Weekly Totals 4/26-5/2/09 & Summary

SWIM
4 85 minutes 3400 yards/1.75 miles.

BIKE
7 396 minutes 112 miles

RUN
8 393 minutes 37 miles

Totals
19 874 minutes 150.75 miles

Summary
A strong week back to back at 874 minutes this week and 877 last week. Both highs for the year thus far. Building the swim base this week and maintaing consistent runs and bikes.
Great run on treadmill on Friday at strong tempo. Next week will taper off and rest up for Tri on Sunday.

Today's Workout 5/2/09

RUN
35 minutes, 3+ miles, easy jog.

SWIM
25 minutes, 1000 yards.

BIKE
100 minutes, 25.2 miles, road bike, 15.1 mph average speed. Rainy & windy last half of ride.

Inspiration

Inspiration is something you want to have and sometimes you find it where you might least expect to, other times you know where to go and can just turn to it or turn it on. I find inspiration in different places. I find a lot in inspiration from reading and learning about people who have overcome great difficulties or simply achieved great things with tremendous focus and effort. I find inspiration from certain words, phrases or pictures. I find inspiration in the great outdoors, along a path, by the ocean, on a warm and sunny day. I find inspiration when people that I care about let me know I have done something well. I find inspiration when I can help another person overcome an obstacle or find a solution to a problem. I am inspired by the people in my life that I love and respect . I am inspired sometimes by my own achievements. Music can surely be inspirational, art inspires, gifted speakers inspire. There is inspiration to be found in many places and through various ways and means. If you wish to be inspired, look and you will likely find it, employ it and then enjoy it.

Today's Workout 5/1/09

BIKE
35 minutes, 11 miles, half easy, half hilly. Stationary.

RUN
47:54, 5 miles on treadmill. Best 5 mile time of the year. Tempo and hard last mile/

WALK
13 minutes, treadmill, cooldown.

Ipod on for the treadmill run. My great thanks as always to the Beach Boys. Played one of my favorite playlists of Beach Boys music that I ad put together. "Soulful Old Man Sunshine" and "Shutdown" live version, really pumped up my run. Great tunes, great run, together equals a great start to the day and oh yes...it's Friday!

April Monthly Totals & Summary

SWIM
9 153 minutes 6120 yards/3.15 miles

BIKE
29 1606 minutes 421 miles

RUN
32 1698 minutes 156 miles

Totals
70 3457 minutes 580.15 miles

Summary for April 2009
Solid month. Great numbers. Back to swimming. Consistent workouts. Added some speed workouts. Noticed mile pace pickup a bit. Pretty much ready for Tri in 9 days. Real happy with numbers. Area to improve: Total caloric consumption, need to cut. Weight in 180's, still need to drop lbs. Sleep has been much improved, getting 7 to 8 good hours per night now.