2011 Yearly Totals

This is one of my favorite posts of the year by far because totaling up all the miles and hours is very satisfying and is a nice confidence booster durring the long off season. I learned a lot this year and I definitely feel like I have made great improvements. By the numbers I did not make as much of a jump as I had hoped from last year but on the new schedule that I am hoping to keep up from here on next year should be a good step up. I hope that everyone is having a wonderful holiday season!

Swim 671,300 yards ~ 381.5 miles
Bike   539.25 hours ~ 8,600 miles
Run   1,479.5 miles

That is a lot of burritos!

12/19 - 12/25/2011

This was a rest week and I traveled to the east coast to spend the holiday with my family at my sisters place. I really did not do much this week. With traveling and sight seeing and holiday celebrations I only got a few workouts in. My body does not like being inactive.

Swim 5,000 yds
Bike 3 hrs
Run 17 mi

Get Low

Being my first season racing as a professional triathlete I had high hopes for great improvements and results and I am happy with the progress I have made toward those goals. The one thing that was really not going my way however was that I had made no improvement and on some courses I even got slower, in some cases much slower. This was totally baffling me as last year I was riding a road bike with makeshift triathlon bars swapped in and this year I was on a TT specific bike with a huge wheel upgrade. I decided to go in and get some fit changes worked out.


I visited Wade at Spokesman Bicycles and almost immediately he recognized that the position I was in was not all that aerodynamic. Without really knowing what I was doing I had picked a bike that was not fit to me that well and it was not allowing me to get into an efficient position. Below are some frame captures from the fit session. On the left I am on my Transition and on the right I am on the Cérvelo that we built to fit my body's geometry and optimize my TT position. The geometrical changes that we made were moving the seat forward 7 cm and dropping the bars 10 cm.


This new position did a lot of things to make me more aerodynamic and was simultaneously more comfortable. By being closer to the bars and with them lower my back became more horizontal making my front profile smaller and also put my arms in a more natural position so that my shoulders can rest in line with my neck and back so my scapulae are no longer flaring up and I no longer have to do any sustained lateral or vertical compensation. With the extra freedom in my shoulders I can also roll them forward to squeeze my forward profile even thinner.





The new position, though a better fit for my physiology, is agressive and stretches my hips and back more than I am used to so over a couple of months I am slowly stepping down the drop in the bars. The other thing we worked on was my foot and knee position. We added varus wedges to my shoes so that my knees would shift slightly outward and sit directly above the center of my foot. My knees had been slightly out of line and my leg muscles compensated so Wade also gave me stretches and exercises to compensate for the imbalances I have developed. In the videos you can see (hopefully) that my knees are moving into a more neutral and  efficient position engaging the proper muscles.





This is still a work in progress and my body is capable of geting into an even lower position which will require a different bike frame because we have almost reached the limit for drop on the Cérvelo. 

12/12 - 12/18/2011

This was one of my last weeks focusing on building my new weekly base structure. I did miss a swim session earlier in the week but I hit my ride and run targets. This was the most running I have done in one week and included the longest run I have done to date. The weather was still great this week and I also got a beautiful ride to Monterey and back in. Finally feeling fit, which is good considering how fast the beginning of the season is going to come!

Swim 18,500 yds
Bike 13.5 hrs
Run 50.5 miles :)

12/5 - 12/11/2011

I was a little hit and miss this week; I was feeling very tired and had a lot of stuff other than training going on. Just the same I got in some great workouts and had a couple of moments where I actually felt fit! The weather got a lot colder this week and I think there is supposed to be some moisture on the way next week :( so we will see if I can keep it up when things are actually tough. The one great thing about winter being here is that I get to have Christmas Carols stuck in my head all the time! LOVE IT!

Swim 14,700 yds
Bike   11.5 hrs
Run    44 mi

11/28 - 12/4/2011

Another good week of base training. I did a bunch of extra activities this week...a night at the climbing gym, a couple of extra hours at the animal shelter walking dogs and a holiday party or two. I am feeling pretty tired and I think it is mostly because of the extra running around. The weather has been beautiful and I am so thankful for that :)

Swim 18,000 yds
Bike   12 hrs
Run    42 mi

10/21 - 10/27/2011

I had a lot of obligations and a lot of running around this week that some how conflicted precisely with all of my primary workouts this week so I just let it go. Counting it as a rest week and back from the start on monday. I got some good stuff out of it though! If you wear a 43.5-44 road shoe or a medium helmet and are interested this stuff is excess gear for me so I'll give it to ya cheap.






Swim 11,600 yds.
Bike   5 hours?!?!?!
Run   23 miles

10/14 - 10/20/2011

Another fairly decent week of base on the new schedule. I think I may have taken it a little too easy last week and for sure made some nutritional mistakes and compromises so I have not been feeling tip top this week. Tip-toed around the rain a little but made a good week of it.

Swim 18,500 yds
Bike   11.5 hrs
Run    41 mi

11/7 - 11/13/2011

Very mellow week this week...ate a lot of things that were not that healthy and was really lazy. Even though next season is a long ways away I still feel the obligation to my self to be smart and diligent about my pursuit so I do feel bad about this week a little. Had a lot of adventures though... 


...and did some sight seeing...


...and finished the week off with a day in the city with my girlfriend enjoying hiking, shopping, snacking and visiting with dear friends. All in all a nice week but I can tell my body is craving the normalcy and efficiency of a my more regimented weeks. Sorry body but the holidays are gonna be rough ;)

Swim 10,200 yds
Bike   9 hrs
Run    10 mi

10/31 - 11/6/2011

This was the last week of my first base block of the new structure. I am very pleased with the results already from my adjustments. I am able to recover better, get more in each week, and I feel more confident about improvement through building and adjusting in general. We had a little hiccup at home this week so I had to take a day off mid week but otherwise completely on target so far. :)

Check out new updates above at the 'Recent Workouts' and 'Stuff I'm Enjoying' tabs!

Swim 15,000 yds
Bike   11.5 hrs
Run    38 mi

10/24 - 10/30/2011

The new training schedule seems to be working well. I am recovering and hitting all my volume targets so far. One more week to go in this block and solidify my base training block structure. The weather here continues to be absolutely amazing and that is really helping with enjoyment and motivation. The hard part will be keeping this up in the rainy season but for now very stoked!



Swim 18,500 yds
Bike   11.25 hrs
Run    42 mi

10/17 - 10/23/2011

This week I was easing back into base training. Based on gathered advice and some intuition about where I could optimize my weekly schedule I am on a very different schedule from the past year and my body is struggling a little bit. This was a really busy week with extra days at work and lots of social events on the weekend...


...even with all of that I got through everything I need to do; it helped a lot that it was one of the most beautiful weeks of weather we have had here in a while. I think it will take a couple of weeks for my body to get used to the new format but so far I am feeling good about it.


Swim 17,400 yds.
Bike   11 hrs.
Run    36 mi.

10/10 - 10/16/2011

Another rest week this week. I still don't feel all that rested but I have more energy and that is screwing up my sleep cycle  so hopefully being back on a more normal training schedule next week will fix that. This week I worked on a list of sponsorship applications for next year and building a race and media resume. I also researched some strength, flexibility and nutrition techniques and strategies...all of which are areas I feel I have not been employing the best practices and I could benefit more from. Next week will be the start of a slow build back into base training, my absolute favorite time of year.

Swim 8,500 yds
Bike   10 hrs
Run    17.5 mi

10/3 - 10/9/2011

This was a rest week and I was not doing much training. I am doing some work on revamping my training and nutrition schedule to make up for some shortfalls I had this year. Also trying to finish some things over at "Long Journeys" but mainly just trying to stay loose and fresh. My body really hates being inactive though and my mood is not responding well to being so sedentary. I already can't wait to get into some big volumes of base training, which I suppose is a good sign.

Swim 6,000 yds
Bike   7.5 hrs
Run    18 mi

9/26 - 10/2/2011 Scott Tinley's Adventures

This week I was just doing maintenance and recovery work to keep things together for one more week. Five days turn around was not a lot but being the last event of the year I knew I could grit my teeth and get it done.

My friend and I got a ZipCar friday and drove to San Louis Obispo for Scott Tinley's Adventures on saturday. This was one of the most beautiful venues for an event that I have ever been to the hills and valleys are picturesque and the lake is pristine. The aesthetic quality aside though this was a very tough course...I would put it on par with wildflower in terms of difficulty but the ride and run are shorter.

The swim was a really long one and the water was a perfect temperature which was great for me. By the first turn buoy I already had a small gap on the next guy and I was feeling good so I decided to put as much time in as I could. I put in a hard swim and came out of the water first in 42 minutes and I knew with that long of a swim there would be a good gap back to anyone chasing.



Out onto the bike the road rolls around the lake then descends off the dam and spends a long time on the flat, perfectly paved county roads. I don't know why exactly but my legs were definitely hurting and tired so I just tried to keep my heart rate under control and push the gears over. I rode alone for a long while until just before I reached the climb back up the dam when Nicholas Thompson caught me. He went through and I stayed a short way back from him the rest of the ride. I exited the second transition just behind him but he was flying! On my best day I could not have kept up with him but I was really hurting and I was totally cracked after a few miles. I tried to keep up a decent speed the rest of the way and keep hydrated. Although this race totally broke me the area and course are amazing and I am totally glad I went.

This was the last race I am planning on doing this year other than some cyclocross and cross country in the winter. I am going to take a couple of weeks easy and start working on a season plan for next year. This year turned out some great progress and I have learned so much...it is a really good feeling to be finishing the season with a positive mindset.


Swim  12,750 yds
Bike   9 hrs
Run   23.5 mi

9/19 - 9/25/2011 Santa Cruz Triathlon

This week I stuck with my recovery plan and took it pretty easy. I had been feeling so run down and beat up and although it is always nerve racking not to be training hard I felt like my body was telling me to rest. This weekend was the Santa Cruz Triathlon which I love having at the end of the season as a fun community event where I know all the volunteers and spectators. Not only do I get to sleep in my own bed the night before but it really is a good course...beautiful and just the right amount of challenging. There were a few changes to the format/course this year but I felt like they worked well for me and the event was great!

I got in before hand and found a couple of good swimmers to keep track of and went back to line up. Strangely no one was worried about being at the front for the swim start whereas in the past people would be rubbing shoulders to be at the front. Standing a foot or so in front of everyone I got a moment of quiet solitude before the start while listening to the countdown. I got a good entry into the water and Shane Hubbell and I went stroke for stroke almost the whole swim coming out of the water together in the lead.



With no one to chase I was able to catch my breath running up the beach and then get my legs going which felt great because usually I am scrambling to chase and wearing myself out. One of the guys at my work caught this video from the restaurant balcony too!

video


Through T1 quick and smooth and out onto the bike I settled into a comfortable rhythm. The weather was absolutely perfect...light breeze, slightly overcast and perfect temperature. I found my groove on the bike after I got out of town and just kept the cadence going as strong as was comfortable. What I love most about fun local races is that you can race your own way without pressure or anything to push you outside your limit. I went for as much easy speed as I could get on the bike and the new rig felt great. Should be a post coming on that soon!



I got a little turned around in T2 but when I figure out where I was going I just made a b-line across the transition zone jumping racks and bushes :) I pushed a little hard up the first hill but told myself to relax and got my legs spinning. I found my limit and sat in to hold on. I kew that Brian Lavelle was back in a later wave and probably reeling time back on me. I saw him going the other way around the four mile marker which by my calculations put him ahead of me by a small margin.



I pushed as hard as I could on the way back and finished in 1:56:47 a best time for me here even with the longer course, good enough for second overall. Bryan beat me in the end, SUCH A TALENT, but I want to make a note of third place; Jack Calhoun, one of my slug swimmers and the hardest worker I know, was killing it just behind me all day and had an awesome race. Jack is a true testament to hard work and dedication and will be quite a fun talent to watch in years to come.

It was a great event for me, mostly because I was able to enjoy it with friends but the beauty of the course plus the enthusiasm of the volunteers and community make it such a heartwarming morning. You have all rejuvenated my spirits and my love for the sport at a time I really needed it!



Thank You!

Swim 12,350 yds
Bike   7.5 hrs
Run   24.5 mi

Pure Project

To be a successful triathlete you have to be a really strong runner and achieving that ability is the single most challenging part of this pursuit for me. I know where I am at as a swimmer and cyclist but being able to run sub thirty-two in the 10k and/or under 1:18 in the half marathon at times seems an unachievable feet...I mean feat. As with any challenge I try to explore all of the possible avenues for progress and one of the big topics of discussion in the running world right now is the concept of barefoot running or minimalist running. This concept appeals greatly to me because it is based on the principal that our body is designed to run efficiently and running shoes or lack there of should accommodate that natural tendency rather than guide or adjust one's foot and hence their cadence.

When I started running again a couple of years ago I tried on a lot of shoes to find something that was comfortable. I have had a good number of ankle injuries over the years and problems with instability in my arches and I wanted to err on the side of caution when choosing shoes to run in. I setled on the Brooks Adrenaline series and put fairly hefty/supportive insoles in them to give my arches enough support. This is a fairly hefty shoe for someone with my frame and they have been a great training companion for the past several years, doing the job of keeping my feet healthy as I have been building up my running tolerance.

Brooks Adrenaline GTS11

I was naturally extremely excited when Brooks Agreed to sponsor me in 2011 as part of their ID program, only partly because their shoes and apparel are all I buy in the first place, but also to be associated with such an influential company in the running community is a great honor for an aspiring athlete. One of Brooks' big projects in the last year has been developing the Pure Project line of shoes which geared toward finding the barefoot feel with a running shoe. While this line does not go as far as some of the shoe/sock options or running sandals in terms of minimalism they created some features to minimize the shoe influence and give the runner the 'feel' of the road. A few weeks back I got a surprise pair of Pure Connects in the mail and I was so stoked to be able to give them a shot.

Brooks Pure Connect
With the more minimalist shoes it is suggested that you allow yourself time to adapt to the new foot motion and support points so I have been taking them out on my short and easy runs to get my legs and feet used to them. My initial impression was that I really did feel like I was barefoot...with the breathability of the shoe and the sole structure I really felt all the curves of the road through my feet. It felt like there was light padding on the bottom of my foot but only enough to protect from the harshness of the ground and not so much that I could not feel directly connected. The feeling of freedom inspired an impromptu trail exploration adventure.

The other thing that I noticed right away was that the vast difference in heal padding as compared to my usual shoe immediately encouraged my foot into a balance point much closer to the ball of my foot than I was used to. This is one of the main points of barefoot running as I understand it, that our feet and legs are designed for a strike near the ball of the foot. 

I have begun doing more runs in the Pure Connects and have been running without my supportive insoles in my Adrenalines more to hopefully shift towards running in lighter shoes and with a lighter gate. I have definitely noticed strain and soreness/tightness in new places in my calves and hips as I am making this adjustment but I am paying close attention to those areas and retaining the very supportive shoes as I feel is necessary. I am also planning on stepping down my regular training shoe to a lighter model, the Ravena 2, with the intention of eventually moving all of my shoes in the minimalist direction.

There are a number of stretches and drills that I am doing to improve my running gate, to smooth and lengthen it out and to make it more efficient. Along with that there are massage and strength training techniques I have adopted to prevent injury especially as I am making significant technique changes. This recent exploration into running technique has been part of my new found love for running as a sport. It has taken me a couple of years of regular training but running has become an enjoyable endeavor and I actually get excited for the adventures and training chalenges that are out there.


9/12 - 9/18/2011

Thanks for all of your encouragement and advice...my ability to make this endeavor work is entirely a function of  the support from my community and loved ones.

After the race last weekend I had a lot of trouble staying motivated and I was really wiped out early in the week. I reluctantly took a day off mid week to recoup some energy which actually did help some. I got to go back to my home town friday and spend some time with my family as well as hit some of my old training grounds which was really nice.

I am feeling mostly recharged and I am looking forward to a few fun races to finish out the season. The Sentinel Triathlon and the Tinley's the next two weekends respectively and then a whole new year to plan for!

Swim 11,000 yds
Bike   9.75 hrs
Run   28 mi

9/5 - 9/11/2011

This week was a little disorienting...I figured out mid week that the race was on Saturday instead of Sunday but my prep workouts were already in place so I was not feeling race-normal morning of. Just the same I swam my heart out and missed the lead groups then loosing six minutes on the bike and by the time I was half way through the run I was so far back that I didn't feel like there was any point so I just jogged the last couple of miles.

This was the last big race of the year and I feel like this year has not produced much in the way of great results or even great improvements and that is hard to swallow. It is hard what to know what to do now as I am thinking about next year but with an extra day on sunday I went out with a buddy, had two double cappuccinos and and rode five hours on a caffeine high which always feels spectacular. Now I am just wiggly and have a lot to think about.

Anyone that reads this and has any suggestions about training methods/structure, coaching, nutrition, rest, periodization, sponsorship/endorsement or offseason racing that you think I might benefit from let me know!

Swim 9,700 yds
Bike 12 hrs
Run 22 mi

8/29 - 9/4/2011

This was my last full week of training this season (unless I add another event to the calendar) and so I tried to get in some good workouts. I definitely got some hard efforts in this week but not on as good of form as earlier in the season. It will be maintenance prep and recovery for a few races through the next several weeks and then I am DONE! :)

Swim 16,900 yds
Bike 13 hrs.
Run 36 mi.

8/22 - 8/28/2011

This week I decided to take it fairly mellow. I was really wiped out after Alcatraz and just tired in general, plus I was moving at the end of the wek so I was doing maintenance and recovery workouts all week. In the mean time I am trying to figure out the calendar for the last few races of the year. It looks like Tinley's may be the last race unless Rev3 Anderson in South Carolina is something that I can work out. Felt good by the end of the week and with the rejuvenation of new technique and equipment for running this was really a good week.

Swim 9,000 yds
Bike 6.5 hrs
Run 26 mi

8/15 - 8/21/2011

The first half of this week I spent recovering from back to back races last weekend and then the second I went back into prep mode for another race this sunday. This was my first time racing the Alcatraz Triathlon and from everything I heard and saw I just kept telling myself that it was going to be an adventure.

It was a crazy early morning as you have to get down there and set in time to make a 6:45 am buss to the boat launch. Then you climb on to a ferry with a thousand other people that all need to use the bathroom too. I am getting to know more people in the triathlon arena and so I had a good chat with a few of my fellow athletes to pass the time.

By far the coolest part of the event occurred while we were motoring out to the start and I was just kind or lazily starring about the cabin of the boat and all of a sudden there was David Duchovny! Just putting on a wetsuit like it was no big deal! We all had a little chuckle about it and I tried to stamp out the worries my mind conjured up about jumping into an unknown body of water with Fox Mulder.


The swim start was a little confusing and chaotic and the water was choppy...and with a last minute change due to permit complications the swim was LOOOOONG. I felt like it was taking forever and worried that I was way off course and/or was really being left behind and/or might not be able to finish. I really thought that at one point. Out of the water to see my parents and a good friend shouting encouragement got me going.


It was a long run back to transition because of the swim change then out onto the bike. There was a lot of up and down the steep San Francisco and a lot of burning in the lungs and legs. A tough course for sure with all the hills and curves and wind.


The downhill and flat back to transition was fun because you feel like you are absolutely screaming. The run starts out nice and flat and soft which was gerat to get my rhythm settled. Then you run up and trough a ton of stairs and windy trails and even a tunnel! There are spectacular views from the top of the run course by the way. Down to baker beach on a fire road and then maybe two hundred meters of beach running. Then you hit the sand ladder which is a sandy staircase that goes straight up. IT IS STEEP! I just kept my head down and shuffled my way up them easing off a little any time I felt my heart begin to pound in my head. From the top of the ladder it is basically flat or downhill and I just let my legs loosen up and pushed to the finish.


This is a TOUGH race and if you are looking for an adventure and a serious physical chalenge this one is for you. I feel like I did a 70.3 The result was good for me especially for my first time racing and first time on  the new bike.

Swim 13,450 yds
Bike   8 hrs
Run   20.5 mi

8/8 - 8/14/2011

This week I was on a moderated training schedule in prep to race hard Saturday and Sunday at the Santa Cruz Sprint/International Triathlons. There was a larger prize purse this year which drew much stronger athletes and the races were furiously fast.



Photo Credit: Nancy Zefares


For my part I put myself on the limit the whole way both days but I still finished well out of the money. I suppose that there is not much I can do about that...but it is getting to be a little dejecting having my ass handed to me at every race, even at the small local ones. It is hard to know if I am doing everything that I can to maximize my potential but I do have some ideas about streamlining and improving my training. The unfortunate reality may be that I am simply not cut out for or genetically built to be a top tier triathlete, but for the mean time I still plan on following through on my attempt to make it a career.

Swim 11,000 yds
Bike   9.5 hrs
Run   25.5 mi

8/1 - 8/7/2011

This week was a bit of a bummer. I was not feeling very well and I can't really explain why. My best guess is that I should have taken ten days to recover from Vineman 70.3 rather than just seven. It is getting late in the season and my schedule is more hectic, the cumulative effect of the years training is starting to catch up with me a little I think and all this stuff Caught up to me this week. No exciting training accomplishments so I figured I would do a post on the bike fit we have been working on.

The biggest thing going on right now having to do with my racing is the complete overhaul of my bike fit and time trial position that I am working on with Wade at Spokesman Bicycles. The very poor bike times that I have had this year, some significantly slower than last year made me certain that it was something mechanical or geometric that I was doing wrong.

When I first got into the fitting studio it was apparent right away that my bike was not set up to be very aerodynamic...what was most disheartening however that once we had my personal geometry figured we realized that the bike I had bought could not produce the fit I need or was capable of.

There is this amazing machine, the GURU Dynamic Fitting Unit, that allows you to produce your bikes geometry and then by remote control the person doing the fit can make adjustments to any of the geometric variations a millimeter at a time. With this machine we fiddled with my current position and pushed it much farther into the realm of optimal time trial position.

Although this revolutionary change in my time trial position is exciting as it may lend a huge improvement to my bike times, there is also a lot of stress brought on. I have to get rid of my current bike and buy a new one and adapt to it before I race again which is next weekend. The guys at Spokesman are giving me a ton of help and I am extremely grateful for that.

Photos and videos of the fit assessment to follow hopefully.

Swim 13,000 yds
Bike   10.25 hrs
Run   18 mi

7/25 - 7/31/2011

Awesome week of training this week. I was really busy and did not get as much sleep as I usually allow myself or would like but my energy felt really good just the same. I can feel the extra snap in my legs from racing and it is great to have some really great moments durring training  as a result.

Completely overhauled my bike fit this week for my time trial bike in the BG fit center with Wade at Spokesman which was fun and after some disappointing bike splits so far this year it is nice to be feeling optimistic about gaining back some potential time there. I am probably going to do an entire post about the fit soon so stay in touch.

Swim 18,000 yds
Bike   14.25 hrs
Run    42 mi

7/18 - 7/24/2011

Just taking it easy this week to recover from Vineman 70.3. A few aches and pains here and there but nothing major. A week later I am still tired though. I was out for a group ride yesterday and had a long chat with a friend about diet and recovery nutrition, she had some good suggestions that I am going to definitely lok into. I am going to head into spokesman this week and get a serious fit done on my shoes and TT bike just so I can be sure abou that stuff for good.

Swim 9,000 yds
Bike   9.5 hrs
Run   18 mi

7/11 - 7/17/2011

This week I was recovering from Treasure island and prepping for Vineman 70.3 on Sunday. It took a couple of days to loosen up and then each day I was just warming up and stimulating my zones then cooling down and staying loose.

I went into the race feeling good with the exception that the early start left me way short on time to get warmed up. When we started I took it really easy with the beginning of the swim to make sure I would not pop myself at all. I settled in to a good group and swam with Chris Lieto the whole way coming out side by side with him which was cool.



 My wetsuit was much to thick for how warm the water was and I felt like my head was going to explode from being overheated near the end of the swim and so T1 was very disorienting. I had to run up the first hill instead of riding because I was not all together yet. I got pushing the speed on the bike right away and felt comfortable doing so. I felt like I was pushing a really good rhythm throughout the bike, staying within myself but keeping a steady hard effort. I did feel some fatigue in the last ten miles or so and I think that is because I have been going with a lower volume of hours on the bike this year.



I felt great starting the run...loose and smooth, settling right into the turnover and breathing pattern that I wanted. I was surprised that I even had to pee a little early on because of how dehydrated I had been last year. I never expected to be over-hydrated but that is a line that my inexperience makes thin.



A few aches and pains in my feet through the middle section of the run concerned me but never took me out of it. I did have to make a port-o-potty pit stop on the way back on the run but did not loose any places and I timed it (1:20-30) to get an idea of what my time would have been.

The swim and run were big improvements from last year. I started to feel exhaustion creeping in around mile eight or nine of the run and I think that is solely a volume issue that will resolve over time as I get that up.

The bike was a big disappointment. With vastly better equipment than last year I was still four minutes slower. I made an appointment at Spokesman Bicycles with Wade to dial in a TT fit which I certainly don't feel was optimal. I imagine when I am able to handle the big volumes running I can bring back my bike miles and the speed will come back.

All in all it was a good weekend especially being able to spend time with my girlfriend and family, and see some beautiful places. Vineman is a great event and I already look forward to attacking my PR there in the future.

Swim 10,850 yds
Bike   10.5 hrs
Run    26.5 mi

7/4 - 7/10/2011

This week I was resting and preparing for the first of my two big mid season races Tri-California's S.F. ITU at Treasure Island. I did not feel very good early in the as per my usual response to rest but the last day or two that turned around and on race day I really did feel good.

This was a totally new format of race for me as the bike course was draft legal. This made the swim absolute chaos and after swimming with people all over me for the first two hundred meters I settled in behind three guys that felt like they were swimming my pace and hung on.



 Through transition just off the back of what looked like a pretty good group I really pushed the first lap HARD to get up with them. Once settled in I was riding very comfortably at the front of the group and was easily rolling off the front through some of the chicanes. I put a dig in at one point to bridge up to the leaders but group put a chase together and I figured I might as well use them to rest up a bit for the run.



Out of T2 I had cramps across my mid section which may have been from too much water or breakfast I think and stabbing pains in my feet where  my new shoes were not worn in yet. That coupled with the huge anaerobic effort early on in the bike left my run flat and I never loosened up. It was a very poor run for me but given how I finished I am glad to know that I can do better.



Recovery now and then prep for VINEMAN 70.3 in seven days! STOKED!

Swim 9,900 yds
Bike  10.5 hrs
Run   20 mi

6/27 - 7/3/2011

Again an up and down week with the beginning of rest for my big mid season races has come the ups and downs of taper. Energy is never consistent and aches in my muscles and throat come and go daily.

Swim 10,300 yds
Bike   8.25 hrs
Run   24 mi

6/20 - 6/26/2011

Got off to a good start this week with an extra layer of strength in my legs but must have eaten something funny and/or be fighting something off because friday I really felt run down and even with saturday off I still feel lacking.

Even though I am sure this is not a training volume problem I think after these big mid season events I am going to adjust some of my daily volumes and reduce some of my bike miles to ensure better sustained energy throughout blocks.

Swim 17,000 yds
Bike   10.5 hrs
Run    30 mi

6/13 - 6/19/2011

Finished up some good recovery from my last block this week. It was nice to have some time for adventures and relaxation.
                                                                     Girlfriends Blog

 The weather has really started to turn around and work is getting busy finally so lots going on. I spent some time getting entry and equipment requirements figured out for my big races in July (Treasure Island & Vineman). Opened up the legs this weekend for the last big push of training and preparation. Not feeling entirely myself but hopefully once I get the week rolling I will feel better about things.

Swim 9,000 yds
Bike  12 hrs
Run   24 mi

6/6 - 6/12/2011

Finished off my training block this week and shifted into a recovery week. One more block before my big mid season races. Tired but feeling good!

Swim 13,000 yds
Bike   10.5 hrs
Run    24 mi

5/30 - 6/5/2011

This is my 100th post!

Although I did not hit every one of my targets right on this week this is the closest I have come to my optimal weekly training goal. I did a post like this last year when I had a really good week so I figured I would  give the full break down for this week.

Monday:
Swim 5,300 yds
   'The Primes' - 35 Swims @ :55 Where the Prime Numbers are 50's and all others are 75's
Bike 45 min

Tuesday:
Swim 3,100 yds 2X(4X100 @1:15/1:10 , 3X150 IM/mod/build , 3X50 FAST)
Bike  3 hrs - Trainer 2x15 min threshold, 6X(3 min hard 1 min rest), 8X(2min hard 1 min rest)
Run   6 miles Threshold Transition
 
Wednesday:
Swim 5,000 yds 8x(300 descending in groups of 4)
Bike   45 min
Run    8 miles 6X(1 mile @20k pace)

Thursday:
Bike 3 hours  4X(25 min @ Threshold)
Run  4 miles  Race Pace Transition

Friday:
Swim 5,000 yds 12X(200 Descending in groups of 4)
Bike   45 minutes
Run    10 miles 3X(.5 mi easy & 2 mi @ 40k pace

Saturday:
Bike 3.5 hrs Trainer 3X(20,10,5,4,3,2,1 min increasing power)

Sunday:
Run 16 miles


Weekly Totals
Swim 18,400 yds.
Bike   11.75 hrs.
Run    44 miles

5/23 - 5/29/2011

This was a very up and down week for me. I got off on the right foot but my confidence and energy was broken by mid week and I ended up with a minor sinus cold. I skipped a couple of workouts but wanted to make the TOC Sufferfest on Saturday put on by Jeff Traugott.

Even though I didn't feel all that great I still went for it Saturday morning. The Sufferfest (120 miles) ended up being around 8.5 hrs ride time, the last 2 of which were in the rain and wind back down the coast and 9,000+ feet of climbing, 5,000+ of which was in the dirt. It was an incredible experience. I saw some majestic views that took my breath away and shared in a serious experience of human strength and perseverance.

The incredible ride Saturday made up some for my disappointment with the week but realistically if I keep having these weeks where I fall short I doubt I am going to be improving much this year at all.

Swim 13,000 yds
Bike   12.25 hrs
Run    17.25 mi

5/16 - 5/22/2011

After recovering from the race on sunday I got back into the swing of tough training this week. Not everything felt spot on but I am very happy to back slugging out some tough workouts.

Swim 12,700 yds
Bike   11 hrs
Run    34 mi

5/9 - 5/16/2011

Spent the first few days this week building back into some hard workouts to test my recovery from wildflower and getting used to Mountain biking again and then took a day or two easy before racing the new Xterra Pacific Championships  at wilder ranch.



The race was tough and I was able to race hard but my lack of off-road bike handling skills and apparent weeknes on the bike was embarrassing to be honest. As at wildflower most guys just rode right over me. Next week some recovery and the beginning of a couple huge blocks on the way to mid season.

Swim 14,650 yds
Bike   11 hrs
Run    28.25 mi

5/2 - 5/8/2011

Relaxing week this week to recover from Wildflower. Having the race on Saturday is awesome with the extra day to rest before having to get back to the grind. I was tired and glad to be able to do some easy workouts...but after a few days I was frustrated and wanting to get back to working hard even though my energy had not yet returned. Saturday I went out and hammered some hard efforts on the bike and that has helped me to feel more normal...a little achy on Sundays mid length run but feeling like I can get back at it next week.


Swim 9,000 yds
Bike  10.75 hrs
Run   24 mi

4/25 - 5/1/2011 - Wildflower Race Report

This week was all rest and prep for Wildflower Long Course on Saturday. It was my first time doing the long course race there and my first event racing against a really strong pro field. All week I was resting, just tagging my zones here and there and I felt better with each day of rest.

I went into the race with no expectations because training had not been what I hoped the past month, and when I have to many goals going in to a race I tend to loose sight of what I am doing in the moment during the race. I had a lot of trouble sleeping the night before the race and every time I did doze off I would have nightmares about my wetsuit shredding and pealing off or some equally ridiculous catastrophe.

I felt good race morning and got to transition earlier than usual to make sure I had plenty of warm up time. With transition set up I rode my warm-up and then got suited up to go down for a swim. I got some good time in the water and stretched my shoulders out while checking out the sight lines. When I returned to the starting area and just before the start I saw my parents on the hill overlook and was glad to know that they made it for the start.

I did not make it into the front row for the start but I was standing right behind John Dahlz who I know is a very strong swimmer so I was content to follow the leaders out. The start was very aggressive and most of the guys were bigger than me so I got knocked around some in the starting shoot. Everyone was swimming strong for the first couple hundred meters so we were still three abreast at the first turn buoy and I got a little sandwiched there, taking a foot to the face that felt at first like a broken nose but I couldn't taste any blood so I figured I could check it after the swim.

At the first turn the breaks developed...two guys were obviously well ahead of the field and another four went after them. I thought the group I was with were on a good pace but they kept taking an indirect rout to the outer turn buoy so I went on a strait line and in fifty yards went from the back of the group to the front. From there I could see the leading two in the distance, maybe forty five seconds, and the chase group at twenty or thirty ahead of us. I felt good in the water and it felt smoother leading the group rather than getting bounced around in it, so I took up the chase. I settled into a good rhythm and the rest of the went very smoothly.

I came out of the water in 7th position dragging and had a decent group with me. Transition went smoothly and I went out onto the bike with Matt Lieto who I know is strong so I was excited to have guys around me starting the bike who I knew would set a good pace to follow. The bike starts with some twisty rollers along the lake and then makes a sharp turn and climbs 700 feet in 3/4 miles up to the campgrounds. I knew I needed to spin up the climb to make sure I was maintaining my own pace and not blowing my legs up. At first that felt good and the guys around me were not pulling away to fast so I was happy, especially when Tim DeBoom and Jordan Rapp pulled up to me and I crested with the climb with a group of six guys that had all won big Ironman and 70.3 events.

The next thirty five miles were a serious struggle mentally and physically. I didn't feel like I could push that hard on the bike without my legs screaming which is unusual for me. Up until mile twenty or so we were riding strait into a blustery and powerful head wind which at that point turned into a dangerous and frustrating cross wind. Between mile five and mile forty the vast majority of the pro men passed me and there was nothing I could do about it. I don't really know why...I am hoping it was just not my day. The last ten miles of the bike course are tough with big climbs and rollers as well as exposed, hot and windy sections. The last five miles I eased off just to make sure I would not be totally destroyed for the run...and more people passed me.

I had lost some of my nutrition for the bike along the way so I grabbed a few jells in transition and the first three miles of the run I just tried to settle in and get my hydration and sugar in. I actually felt fairly settled going into the back part of the run course which, if you have not done wildflower, is really tough and isolated. There is a really steep section of trail between miles four and seven which was the part of the race that I was most worried about coming in and when I got there I just shortened my strides and kept my rhythm up.


Getting through the tough section of the run and still feeling like I was within myself was a really good feeling and miles seven through ten were smooth and felt great especially getting to see friends and family in the campgrounds. At mile ten there is a turn around and you go up a mile long climb then there is a flat mile...after that it is all downhill to the finish.

Knowing how close I was became a distraction especially when Leanda Cave passed me leading the women's pro race and a minute later Mary Beth Ellis caught me trailing Leanda by such a small amount that I could not help but root for her. I think that excitement and the proximity of the finish line got the best of me and I picked up the pace to the top of the hill. The last two miles I was just trying to stay steady and in control. When I crossed the finish line they had rolled the clock back five minutes already for the female finishers so I thought my time was really good but even with the extra five minutes there were some very good indicators about my fitness and preparation that I am totally happy with.

I have a big chunk of time now without a big race so I am looking forward to getting in at least one huge block to build on my progress.

Swim 10,150 yds
Bike   12.25 hrs
Run    23 mi

4/18 - 4/24/2011

This week is frustrating. I planned on pushing a few extra days because of the ones I had to skip from being sick. That did not work out and by wednesday I was feeling run down again and by the weekend I was feeling like I was fighting off another sickness. I feel like on the whole I am not developing any fitness because of constant setbacks. This week that feeling was a bit much to handle and I have been questioning what the point of putting all of my effort into this endeavor.

Swim 11,000 yds
Bike  10 hrs
Run   24 mi

4/11 - 4/17/2011

I had a bad infection or flu the beginning of this week so I missed the first two days. By my tune-up race on sunday I was feeling fairly run down from trying to train that off. A few more hard days before I start resting for wildflower and I am going to try to get everything opened back up and tuned next week.

Swim 12,000 yds
Bike   9.5 hrs
Run    28 mi

4/4 - 4/10/2011

I was doing really well with the structured rest this week but I ended up with a cold of some kind. I may be taking too many liberties with my health...assuming I can eat whatever I want and do whatever I want and my body can handle it. Hoping to be back to the swing by wednesday as I will be kicking off racing this weekend.

Swim 9,000 yds
Bike   7.25 hrs
Run    10 mi

3/28 - 4/3/2011

This was the last week of work in this block. I was really tired and sore all week and was happy just to make it through the workouts that I did. I still had to skip a planned swim and run workout this week to keep myself going. I am very happy that I made it through though and with some major recovery next wee I am hoping to get some serious fitness out of this block.

With wildflower less than four weeks away I am getting excited to shift into more of a racing mode and get a look at whether all this training is paying off.

Swim 15,000
Bike 12.75 hrs
Run  34.5 mi

3/21 - 3/27/2011

This was a pretty good week. I missed a swim and the ride hours were short because of some unfortunate weather. I think I am getting some serious work done with the running as my legs are wrecked. Especially after my second annual birthday run in the city http://connect.garmin.com/activity/75723230. Got a lot of bike projects done this week too and finally got the last piece of the bike equation in. ZIPP 404 carbon clinchers and they are a thing of beauty.

Swim 15,000 yds
Bike   9.25 hrs 
Run    41 mi

3/14 - 3/20/2011

If you are unfamiliar with the weather that rolled into California this week then I appreciate you checking into my blog from a far off continent. The heaviest weather we have had all winter arrived Friday which needless to say makes training a little difficult. I feel god this week though and got in my longest indoor trainer workout to date.


Really starting to focus a lot of mental energy on prep for Wildflower which I know is a tough course and where I know there will be really strong people competing (men that will for sure crush me and women that might too). I am excited to test and push myself with what I feel is better mental and physical preparedness for the long-course distance race.



Swim 15,000 yds
Bike   11.25 hrs
Run    34 mi

3/7 - 3/13/2011

My original plan was to shift the weekly separation to mid week this week however I was feeling so run down on Monday I just made this whole week the rest week. To be honest I don't feel that rested after this easy week but there is not much I can do about that. It is now less than seven weeks until Wildflower and I really need to get one big, but more importantly, consistent block in before then and that will be the goal for the next month. I do enjoy the easy days where I can stop and enjoy the scenery though!


Swim 9,000 yds
Bike   9 hrs
Run   18 mi

2/28 - 3/6/2011

My energy was still a little spotty this week and the weather was too. I got the sense that I have not been doing enough high intensity work with my run so I will try to add some of that in. Next week I am going to switch to mid week block separation so I will start a rest week on thursday. After that it is a big training block in preparation for Wildflower.

Swim 13,000 yds
Bike 13.5 hrs
Run 34 mi

2/21 - 2/27/2011

I got off to a good start this week...with my hip problem from last week loosening up things felt a little sore and out-of-wack but I got some good workouts in this week. The weather has been really cold and lots of people have been getting sick so when I felt a tickle in my throat and swollen glands in my neck friday night I decided to take it easy over the weekend.

Swim 15,000 yds
Bike 8 hrs
Run 26 mi

2/14 -2/20/2011

This week was tough...by wednesday I had a bad ache in my right leg that felt like it could have been my hip or something wrong mid thigh. It really felt like a stress fracture in the femur or a bone bruise or something. Some really painful deep-tissue work in my right hamstring seems to have relieved the majority of the pain. I had to take a couple of days off running and once the bad weather kicked in I was too downtrodden to get the motivation up to finish the week. This was in a way good however because it forced me to look at my motivation and determination honestly. Feeling better today and I am going to try to get back to it this week.

Swim 11,000 yds
Bike 7 hours
Run 14 mi

2/7 - 2/13/2011

This was my first week of regular-season-structured training. I got a lot of good workouts in this week and to date I think this was probably my most consistent and hardest week of training. I figure that means I earned one of these...


Though I plan on adding a few more miles of running and one more pool session a week to the regimen by mid season I am really pleased with where my fitness is at right now and with completing a tough week like this week.

Swim 18,000 yds
Bike 13.25 hrs
Run 42 mi

P.S. All of my runs are posted at my Garmin Connect profile page --->

1/31 - 2/6/2011

Finished the rest week and got into the first week of build up to race season. I took it way too easy the first few days of rest and my body totally tightened up. A short run left my foot hurting and all efforts, even easy ones, felt like I was dragging. Got things in order and had an epic ride and run on Saturday and Sunday respectively.

Great news on the sponsorship front this week! I got an offer to join the Brooks I.D. Program which will offer an awesome amount of support with my running gear! I am really excited about this one because Brooks shoes are the only ones that fit my feet correctly and I run through a ton of them...plus they have some super sick models out this year!


Swim 6,000 yds
Bike 10.75 hrs
Run 26 mi

1/24 - 1/30/2011

This was the week of base training for me. I decided to race Ironman 70.3 Oceanside at the beginning of April so I want to shift to regular workloads for February and March. This was one of the most voluminous months of training I have had to date and I am for sure feeling it. Looking forward to some rest.

Swim 15,000 yds.
Bike 9.25 hrs.
Run 27 mi.

1/17 - 1/23/2011

Got a lot of workouts in this week. On target for my goal base running miles and the body is still holding up which is great. I had a couple of instances of feeling really fit this week which feels great and has helped me get into a positive mindset for the season.

I also picked up my very first official sponsor! Xterra Wetsuits!

I am beginning to piece together my race calendar for next year and I am getting really excited to test myself in some big events.

Swim 11,000 yds
Bike 13.25 hrs
Run 40 mi

SCRZ-Monterey-SCRUZ

This January has been incredible so far due in no small part to the unbelievable weather we have been having on the central coast. Cory and John Caletti of Caletti Cycles organized a group of people to split off from the Harbor Ride and head down to Monterrey and back this Saturday. The weather was perfect and I brought out the TT bike for the occasion.




I had a lot of fun chatting with old friends and meeting new people too. This is my favorite kind of ride and a wonderful reminder of how much I enjoy my sport.

1/10 - 1/16/2011

Back at it full swing thanks to incredible mid winter weather. :)



Swim 14,000 yds
Bike 9 hrs
Run 34 mi

1/3 - 1/9/2011

For some reason I did not feel rested at the end of the week. I think I am gonna try to return to week end splits instead of mid week for the next few months. I also definitely need to make a better effort to get a good nights sleep when I need it and to make better dietary choices :)

Swim 14,000 yds
Bike 13.5 hrs
Run 26 mi