Not as cool as I think I am

A couple days each week I stretch a little longer than
I do on the other days. I go over to the National
Training Center and I spend about 30-45 minutes on the
"stretch cage." For all I know, "stretch cage" might
even be what this contraption is actually called, but
if not, its a good name/description. Basically you
have a series of bars going every way imagineable so
that every angle is covered for your stretching needs.
I see it pretty frequently now in most gyms, but only
in the last couple years so your gym might not have it
yet.

Anyways, I was just getting started the other day when
I noticed this nice lady was staring in my general
direction. For the next 30+ minutes I continued to
stretch and every few minutes my eyes would glance in
her direction, I would catch her looking over, and she
would quickly look in a different direction. I suppose
I was flattered, but I kind of wondered why she has
been doing this for so long. It had gone from cool to
weird.

Eventually I finished stretching and walked away. Just
as I did she walked over to the "cage" and proceeded
to begin her own routine. This poor lady had been
waiting for over half_an_hour for this thing. I don't
know what I find more amusing; the fact that someone
waited so long for this thing (its not_that_great) or
the fact that I actually thought it was me she was
interested in and not "the cage." I think the latter
is more amusing. Hints the title of this blog.

++++++++++++++++++++++++++++++++++++

More of the same going on this week. I've had some
good sessions and I'll be racing the Winter Park 10K
tomorrow. (Mark B is going down!) Its the last running
race I'll be doing this spring before the tris begin
on April 2nd.

-jd

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I tried to race

Well I tried to get the triathlon season started lastSaturday, but I only succeeded to start about 60% of it. I was signed up to race in a smaller OLY triathlon on Saturday out on the southeast side of Orlando. I planned to get there quite early to ride a loop of the bike coure, run a loop of the run course, and get a good swim in before the start.

Somehow absolutely none of the above happened and I found myself in the transition area setting up my bike with just a couple minutes before the start. I didn't even have my wetsuit on yet. So much for warming up. I got over to the start and heard the race director say "we didn't mark the bike course very well." Awesome. I didn't get a look at the bike course map either.

The race started and I felt pretty crappy until the first loop of the swim was done. Missing a warm up hurt me, but that's what first races are for: getting used to feeling uncomfortable again.

I got out in a decent position to the leaders and hit the bike hard. I was making good progresss, but eventually I realized I had cut the bike course. Instead of backtracking I decided to ride hard to the finish to get some power data, turn my timing chip in, and run 90 minutes on my own. I felt really good on the bike so this was rather unfortunate.

After running one loop of the bike course on my own I came back to the post-race tent to get a snack and it appeared that everyone in the Elite wave had cut the course and continued racing. The problem was that everyone cut it in a different way (not intentionally). A lot of them were angry with the race director and I don't blame them, but, at the same time, I also don't blame the race director. At least, I don't place the blame solely on either party.

It is an athlete's responsibility to know the course, but I think its also the race director's responsibility to mark a course well. Thing is, he had the course marked very well on every turn (with flaggers, cops, etc), except the one everybody missed. A simple cone with an arrow would have solved everything

It happens. I didn't let it get me down. I got some good training in regardless of what happened. I'll be racing on the first weekend of April so at least I got a little taste of what's to come.

-jd

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To Texas and Back

Well I made a quick trip to Texas over the weekend.
Tom Rodgers and I have worked together on a couple of
the Texas Tri Camps over the past few years. I missed
last year's camp, but I managed to find the time to
make it this year. It was nice to get out of Florida
over the weekend and the camp was a great success. I
met some great people and it seemed like the whole
weekend rolled along nicely without incident.

Couple things I thought about over the weekend...

The flight attendant that served my section of the
airplane (from Orlando to DFW) was rude. Really rude.
I suppose I could mention the airline, but it probably
wouldn't make a difference when you or I make our next
airline ticket purchase.

Jonathan (the dude sitting next to me on the flight)
turned to me early in the flight to inquire as to
whether I normally fly said airline. This eventually
led to a coversation about working in sales, cross
cultural customer service conflicts (hey Dad, J;
remember Andorra!!!), brand loyalty, etc., etc.

I suppose that flying in the 1970s and 80s was
different than now (I flew in the 80s, but I don't
remember the customer service). I think flying today
is sort of like getting gas. It really isn't about
brand loyalty or customer service. Its about
convenience and price. Nothing wrong with that, but it
might explain how a flight attendant might be more
concerned with the utilitarian side of her job (as
opposed to 'serving with a smile').

People don't need to spend uber dollars to fly
anymore. Getting from point A to B on time
consistently, and at the lowest price, trumps "the
experience" that might have been present when flying
was a luxury. This probably applies less to flights
overseas, but I did see a flight attendant and a
customer go at each other on a flight back from Paris,
so maybe not.

I left out the name of the airline because this entire
blog could be a result of someone simply having a bad
day. Every day people are deciding whether to love or
hate us based on first impressions. I'll give her the
benefit of the doubt and assume the best until I meet
her again.

++++++++++++++++++++++++++++++++++++

I spent the majority of the weekend talking about
training protocols, racing, nutrition, swim/bike/run
technique, etc. I enjoy talking shop. My life would be
rather turtuous otherwise given my surroundings. There
are nearly a dozen books about training/nutrition/ex
phys sitting on the table here and when not
reading/writing/talking about training, I'm
actually... ...training.

I actually rarely encourage talking about triathlon
(outside of a small core group of friends/colleagues).
I merely respond and offer my opinions if asked. I
think the biggest advantage of having the common
demoninator of triathlon is accessing what makes each
individual different and/or great (as opposed to
simply having one thing in common).

Everybody came to the tri camp this past weekend to
learn more about the sport and hopefully they did. I
take satisfaction in helping others, but what I really
enjoy is getting to know who they are, what they care
about, what they have passions for, etc. Smokers get
to know one another by sharing a cigarette outside of
a non-smoking venue. Tri camps, races, training
sessions, etc. offer the same for me. I think that is
why the best friends I have from triathlon are the
ones that I can talk with about things other than
triathlon.

Perhaps it puts them on the same level as those who
know me best. My friends and family might know I do
triathlons, but they don't know me as a triathlete.
They just know me as me and that's why I love 'em.

-j

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Blake and I headed over to Tampa Bay last weekend for
a half marathon. The weather forecast kept looking
rather bleak, but it turned out better than we thought
it would be (which really doesn't say much). It was
still wet, and the warm, humid air made it feel like a
sauna. Blake finished 5th overall in 1:15:50 and I
finished 11th overall in 1:20:20.

++++++++++++++++++++++++++++++++

A G G I E S W I N

Dude, my team NEVER wins the big ones, but they pulled
through last night. The Men's basketball team really
needed a decisive victory to up their chances to get
into the NCAA tournament. They got it last night
against Texas.

It had an exciting ending with a three pointer at the
buzzer to break the tie, but frankly the teams were
both playing poorly until then. The fact that TAMU
averaged one point per minute in the second half says
something about the pace of the game. It says even
more when you consider that they averaged more than
Texas.

I'll keep my fingers crossed that TAMU makes the
tourney.

++++++++++++++++++++++++++++++++++

I'm about to head to the airport to travel to Dallas
for the weekend. I'm working at the Texas Tri Camp
with an old friend of mine. I'm looking forward to
getting out of town and having a light weekend as it
relates to training. Joe will be there as well so it
will be good to get some face time with my coach.

cheers,

JD

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Where am I?

Well February is almost over. Hard to believe we are
almost in our third month of 2006. That means races
aren't too far away so I decided to give a run down of
how things are looking so far.

Might as well go in order.

SWIM++++++++++++++++++

I've been pretty pleased with my fitness improvements
since Jan 1. I think I've finally established a
reasonable base from the past two years of higher
yardage. It made it much easier to return to swimming
comfortably within a few weeks. I've been putting in
around 20-22K each week for the past 5-6 weeks and
there is quality in at least 70% of those yards.

Boris had a hard time finding his stroke once he
arrived in FL, but this week is an entirely different
story. He swam some lifetime bests on Monday and
backed it up with a hard 4K main set on Tuesday. Looks
like my alledged 'edge' in one of the disciplines is
gone. Oh well. Our cycling and swimming (at least what
I have seen so far) is very close so it will be great
to keep each other honest day in and day out.

He has a considerable edge in the running dept.

BIKE+++++++++++++++++++++++++++++++++++

I haven't ridden that much so far. Last week I rode 18
hours, but that was 10 hours more than my biggest week
in 2006 (or maybe eight, not sure). Most of my rides
have been pretty steady while working the rolling
sections. Since there wasn't much volume I usually
kept it smooth and steady from the get go on most
rides. Last week BB and I rode well on M-R and had a
damn fun ride on Sunday with Marc which included some
hard riding, especially at the finish.

My Powertap was sent it to be overhauled so I've been
riding blind for the last eight weeks. Frankly, I
enjoyed easing back into things this way since there
is nothing to guide you but your intuition. I think
thats a great way to find your legs again before the
first round of real training begins.

I did get the PT back yesterday and I did a ride this
morning with 2+ hours at 150-155 HR which is a rough
estimate of my AeT. My FTP HR (or LT, AT) is right
around 173-175 so this workout is 20 beats below
threshold. I averaged 238 watts for a 2:10 main set;
so it seems as though my bottom end is ok. I imagine
the top end has detoriated, but maybe not. I will
certainly find out soon enough.

RUN++++++++++++++++++++++++++++

I haven't run many miles either because of an early
season focus on strength. By strength, I mean
weightlifting as well as plyometrics. I have done more
leaping, skipping, jumping, etc in the last month than
I likely have in my entire lifetime before that. If
nothing else, it certainly has improved my hip flexor
strength tremendously. Hopefully this will help lay
the foundation for some better running in the months
to come. I have logged 2-3 50+ mile weeks, but
everything has mostly been moderate as far as
intensity is concerned. Other weeks have only been
around 40 miles (and sometimes less than that).

I did run a 10K last weekend and finished in 2nd (out
of probably 20 total?) behind Boris. I have only run
one other standalone 10K before so this was a PR with
a 35:14. I was pretty pleased with it since it was a
rolling course and it was within a 33 hour training
week.

I'll be running the Tampa Half Marathon this weekend
so it might give me another (and probably better)
insight to my current run fitness, especially if the
weather holds out. I will be pleased if I manage to
stay within 10 sec/mile avg of Boris' finishing time
(assuming he races well).

+++++++++++++++++++++++++++

So I guess that's a pretty decent snapshot of how
everything is going. I still have a long way to go,
but I am in a better position that I have ever been in
the last week of February. I'll be racing fairly
frequently from now until late April so that I can be
in better form for MIM and Buffalo Springs.

All for now, more to come.

jd

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The Winter Games

Let's see if I can tie all of this together.

I was having a conversation with Boris tonight about
pet peeves. I asked which ones he had. Nothing jumped
out at first, but when we started brainstorming a few
'issues' came out that we had in common.

-Driving in the left lane too slowly, littering, using
the word "carb" (that's just me), people who don't
tread lightly, etc.

"People who are critical about things they know
nothing about."

That came directly from BB and frankly this is more
than simply a pet peeve, in that, it is (or certainly
should be) universal.

Early last week I was having a conversation with my
mother about the coverage of the Olympics. More
specifically, I was critical (or actually 'worried')
about how the other networks were competing hard with
NBC. American Idol, Grey's Anatomy, whatever is on tv.
All new episodes, all at the same time as the prime
time coverage of the Olympics.

Now, I understand that other networks can't roll over
and play dead. Perhaps one network shouldn't be able
to cover the Olmpics in their entirety. Maybe they
should only get certain events. I think this would
help raise the bar on the overall quality of tv
coverage as each of them would get the chance to tap
into the heart of America's prime time every few
nights.

Now, why do the Olympics lose out in ratings to
American idol? Why, in contrast, are the summer
Olympics so popular?

Well, first of all, the summer Olympics are, well, in
the summer. TV Networks are not exactly in the meat of
their fall or spring series. More can be seen during
the day, Americans know and relate to a higher
percentage of the summer games, Americans win more
medals, more countries are involved, etc.

Now, what else might be causing the lack of interest?
Well, I certainly think that some sports journalists
might shed some light on this.

How about the fact that leading sports journalists
directly_criticize_the games. I heard Skip on Cold
Pizza say that any game "that doesn't involve a ball,
isn't a sport." I think he also said the Astros were
going to win in six so I don't take much stock in his
thoughts. (FWIW, your team will lose if he picks them.
Always happens to me).

And forget about Gumbel's recent comments on how the
winter games are a complete bore (amongst other
criticisms). "Mike and Mike" in the morning talked
more about next year's super bowl (which is 50 weeks
away) picks and about Barry Bonds' possible retirement
than anything else this morning.

And they aren't talking simply about what they_want_to
talk_about. They are speaking about what their
audience wants_to_hear_about.

I don't want to get too much into what I think about
what each journalist has specifically said about this
year's games or about winter sports in general. I just
want to get back the point: "many folks are critical
of what they do not know." You would think a sports
journalist might help to inform ignorant audiences
about the games instead of playing the "my dad can
beat up your dad" card.

Its like telling a NASCAR diehard that all they watch
are "people making left turns"; or telling a cycling
fan that cycling is nothing but "riding a bike"; or a
runner that all they do is "put one foot in front of
the other." Oh, and how many people understand how
anyone can watch 162 (not including playoffs) 3+ hours
games of baseball a year. I'm sure a baseball fan
could give you a million reasons. I know my buddies
that love the Astros certainly can.

The games that come on each night (for two short weeks
every four long years) are a small glimpse into
something great. If you can put aside your cynicism
and look past all the commercialization you will see
something common in something that might be so
foreign. You can identify with the athletes, and fans,
that live and breathe their sport.

And even if it still a bore... ...you still need to
learn why you don't like what you don't like.

jd

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"The faster I get, the more I think I suck."

I mentioned that to Boris (Blake) the other day. I
suppose on the surface I sound like an insecure
teenager (or adult for that matter) searching for
reassurance. That isn't/wasn't my intention.

The above quote came from me joking around a bit and
is actually said out of respect for the athletes that
are (much) faster than myself.

In 2002 I took a summer internship with Inside
Communications (Publishers of Inside Tri, Velonews,
Ski Racing, and all Velopress books) in Boulder,
Colorado. Before arriving I think I had come to a
point where I felt I had it all "figured out." Pretty
funny in hindsight really. I came from Texas where AG
and overall placings were fairly decent for me. I got
to Boulder and had my ass handed to me around every
corner. Even the slow lanes at Masters and the
recovery rides were too much for me to handle.

I like to think that I rarely speak in a cocky tone
(unless you are close to me) as it relates to
triathlon, but I imagine my self-love thoughts peaked
before arriving in Boulder that summer. Since then I
have learned (well, sort of learned) what it takes to
knock off each minute of an Ironman finish. Like
losing weight, the initial pounds fall quickly, but
the final ones take some (ok, a lot) of work. Every
year of training has topped the previous one, both in
terms of intensity and volume, and yet, the road is
still long.

Soooooo, as the years go by, I start to have more and
more appreciation for what the top guys and gals in
this sport (or any sport) have had to go through to
get to the top. I often think about Dick Jochums when
I think about this (read "Gold in the Water" for the
allusion).

I can see him standing over me on the pool deck.
Metaphorically, I just finish a main set that took
five and half years (or in some ways, all my life). He
looks down at me and says:

"Good Job."

I start to pat myself on the back and he says...

"Now do it again. Only this time, do it with a little
pep."

Success comes to those who stick with it.

-jd

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Disney

Last Thursday was my birthday and some of my friends
asked me what I wanted to do.

"Go to Disneyworld."

I had not been to any theme parks since I was thirteen
years old and I wanted to ride some roller coasters. I
decided to take advantage of the fact that I am
currently living near a huge conglomeration of such
places. We agreed to go to the 'Island of Adventures'
after I found out that "Disneyworld" was not the only
park in the area. I never realized there were several
separate parks with different rides and such. Shows my
ignorance.

It turns out that February 9th is likely the best time
in the entire year to go there. There were no lines
and the weather was perfect. I can only imagine what
that place is like during peak visits... ...and
waiting in line during the heat of the summer sounds
pretty rough.

We rounded the day out by grilling some food and
having cake. It was the first day I have taken off
from training in 2006 and I must say it was one of the
most satisfying off days ever. I never had any
feelings of anxiety (that I normally get on an off
day) for one second. It was probably because of the
company. Thanks everybody.

jd

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"Twenty five minutes from now we will still have an
hour left."

When I was in high school we had to deal with block
scheduling which meant that each class lasted 95-100
minutes long (four classes/day until the middle of my
junior year). This one day my buddies and I were
sitting in Mr. Millet's Chemistry class and the day
was moving along exceptionally slowly. I looked up at
the clock and only a pathetic 15 minutes had gone by.
One hour and 25 freakin minutes were left. So since
misery needs company I leaned over to my buddy Clark
and said the quote written above. Nothing could have
been worse for morale at the time.

This led to two years of the same ongoing joke until
graduation. Always trying to one up each other by
pointing out demoralizing facts.

I used the same sort of comic relief while swimming
yesterday. After warming up we were waiting for the
pace clock to hit the top before starting a 4K main
set.

"Just think, only an hour until we're done."

Luckily I enjoy swimming a lot more than Mr. Millet's
class (not to take anything away from Millet. He was a
great teacher and taught a great course, but 100
minutes of any class is a bit much without a break).

+++++++++++++++++++++++++++

This past week was a pretty good week of training. I
started swimming at St. Leo University outside of Dade
City, Florida last Monday. The National Training
Center in Clermont is currently overhauling the pool
for the month of February so I got the shaft there.
Luckily I met Coach Cyle Sage at the NTC a few weeks
ago and he mentioned he was the XC and swim coach for
a small university called St Leo. The swim program is
in its first year and a number of the athletes are
from the XC team. Sage comes from a swimming and
triathlon background and has worked with the National
Junior Tri Team.

Given the fact that I dont't have a pool to use, I
emailed Sage and asked if I could join his squad. He
said yes and the past week was great. I got to have a
coach on deck to give workouts and Sage has already
helped me in identifying some of my stroke limiters.
Even after the month of February is over I will likely
still head over there once or twice/week. I might go
more often then that if it didn't require me to wake
up at 5:20 and drive almost an hour both ways. That
gets really old, really quickly when I'm training a
lot.

++++++++++++++++++++++++++++++

A group of age group triathletes from Atlanta came
down to Clermont this week for a long weekend of
training. They are all IM dudes and they wanted to get
down to some warm weather for uninterrupted training.

Well apparently Mother Nature didn't get the memo
because Clermont got hammered with rain from Thursday
evening to Saturday morning. In fact, on Friday we
even got kicked out of the pool in Orlando... ...the
indoor pool. Nothing like weather so crappy that you
can't even train indoors. Poor guys. Earlier that day
they put in two hours on the Lifecycle machines and
two hours on the treadmill at the NTC. Then they get
kicked out of the pool.

But the Georgia Dawgs wouldn't be stopped and they did
they what they had to do. Its always good to know that
you did what you could no matter what the
circumstances.

++++++++++++++++++++++++++++++++

Blake Becker (www.blakebecker.com) is coming to
Clermont on Wednesday to train with me for the
remainder of the year. A little over a year ago I
contacted Blake asking him about his intentions with
triathlon. From his posts on various triathlon forums,
I got the impression that he was in a similar position
as myself; i.e same age, similar goals, similar
background.

A lot of triathletes my age talk about pursuing this
sport to find their true potentional. Its sexy in
theory, but most folks get distracted and lose their
zeal. Nothing wrong with that by any means. I'm just
trying to point out that there is more talk than
execution (and that probably applies to most things in
life).

But Blake was/is different. I knew he had talent,
drive, work ethic, and a serious amount of passion for
this sport. I suggested that he come train with me
when we was done with school (which just ended a few
weeks ago) since we could certianly use each other's
help (for training, cutting costs, etc). A lot has
happened to him in just the last year and he has stuck
to his goals. He has not taken the easy route and he
knows the path ahead will be even more challenging
than the road he just came down.

Should be a fun season,

jd

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week beginning Jan 23

I'll probably create a link on the homepage for this,
but I'll post it on the blog for now.

Monday: 65 min, 14K run in the hills. Pretty hot and
humid for January. Even for Florida.

3K swim SCY
Main Set
4 x 300 on 4:20 in 3:58,55,52,50
150 on 2:00 in 1:52
150 on 2:20 in 1:50
3 x 100 on 1:25 in 1:15,14,13

Weights Max Strength
squat numbers: 3 sets of 6 with 220, one set of 5 with
225. whole body otherwise

60 min yoga and pilates later.

Tuesday:
12K run with 6 x 100m barefoot strides at the end,
felt good.

52K ride in 1:40 or so. Cherry Lake Loop. Lots of
rain. Huge Nap afterwards

4400 SCY swim in the evening. IM/short fast stuff in
the first half.
Mellow main set after 2.2K mix of stuff;
4 x 100 on 1:30
200 on 2:45
5 x 100 on 1:30
200 on 2:45
3 x 100 on 1:30
swam 100s relaxed 1:16s whole way through. 200s were
same pace so little more effort, around 2:32-33

Wednesday

morning run, 14K in 65 minutes on clay trail. finished
with 8 x 20 second skips uphill.

90K ride in 2:50ish. some steady riding in the flats.
Still feel leg fatigue from all the weightlifting.

evening swim. 3700 SCY
main set
4 x 50 on 40,45 2x
100 easy
4 x 200 on 2:50 swimming around 2:35 steady
100 easy
repeat set pulling on 40, 2:45; pulling 34s on the 50s
and 2:30 down to 2:25 on the 200s

Thursday:

Morning ride in the hills of Cherry Lake. Bit of
effort on the hills and flats. Call it 55K in 1:45.

Easy run shortly after the ride. rather tired so
started with a 'molina warm up.' legs came around
after 10 minutes or so. 11K

Swim 4000 SCY
1300 w/up
Main Set
20 x 100 on 1:30
50 easy
4 x 100 on 1:25
first 20 were 1:17 avg swimming steady bilateral. last
four in 1:14

Weights afterwards, Max Strength session. Got six reps
of 225 on last set of squats.

Friday:
Morning swim, 4K
Main Set
3x through
200 on 2:50 in 2:38,33,30
150 fast/easy/fast on 2:10 in 1:55,54,52
100 on 1:20 in 1:12,12,10
50 easy on 1:10
second set pulling
300 cruise on 4:00
200s strong on 2:30 (2:25s)
100 easy on 2

treadmill run afterwards with 20 minutes at 7:30 pace
on 4% grade
45 min, 10K.

Saturday:
Mostly easy run in the a.m. before driving to Miami.
Little more than 10K.

Sunday:
Miami Half Marathon. Good headwind for first 5 miles.
Flat course aside from a couple good causeways. Not
much oomph today, but good tempo effort the whole way
through. Boxed in pretty badly which led to slow
couple miles at the start. 1:22:50 finish. Extra 5K
running with w/up and c/d which brings me to just
under 100K for the week. Recovered with a nap on South
Beach then drove back to Clermont.

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week beginning Jan 23

Monday: 65 min, 14K run in the hills. Pretty hot and
humid for January. Even for Florida.

3K swim SCY
Main Set
4 x 300 on 4:20 in 3:58,55,52,50
150 on 2:00 in 1:52
150 on 2:20 in 1:50
3 x 100 on 1:25 in 1:15,14,13

Weights Max Strength
squat numbers: 3 sets of 6 with 220, one set of 5 with
225. whole body otherwise

60 min yoga and pilates later.

Tuesday:
12K run with 6 x 100m barefoot strides at the end,
felt good.

52K ride in 1:40 or so. Cherry Lake Loop. Lots of
rain. Huge Nap afterwards

4400 SCY swim in the evening. IM/short fast stuff in
the first half.
Mellow main set after 2.2K mix of stuff;
4 x 100 on 1:30
200 on 2:45
5 x 100 on 1:30
200 on 2:45
3 x 100 on 1:30
swam 100s relaxed 1:16s whole way through. 200s were
same pace so little more effort, around 2:32-33

Wednesday

morning run, 14K in 65 minutes on clay trail. finished
with 8 x 20 second skips uphill.

90K ride in 2:50ish. some steady riding in the flats.
Still feel leg fatigue from all the weightlifting.

evening swim. 3700 SCY
main set
4 x 50 on 40,45 2x
100 easy
4 x 200 on 2:50 swimming around 2:35 steady
100 easy
repeat set pulling on 40, 2:45; pulling 34s on the 50s
and 2:30 down to 2:25 on the 200s

Thursday:

Morning ride in the hills of Cherry Lake. Bit of
effort on the hills and flats. Call it 55K in 1:45.

Easy run shortly after the ride. rather tired so
started with a 'molina warm up.' legs came around
after 10 minutes or so. 11K

Swim 4000 SCY
1300 w/up
Main Set
20 x 100 on 1:30
50 easy
4 x 100 on 1:25
first 20 were 1:17 avg swimming steady bilateral. last
four in 1:14

Weights afterwards, Max Strength session. Got six reps
of 225 on last set of squats.

Friday:
Morning swim, 4K
Main Set
3x through
200 on 2:50 in 2:38,33,30
150 fast/easy/fast on 2:10 in 1:55,54,52
100 on 1:20 in 1:12,12,10
50 easy on 1:10
second set pulling
300 cruise on 4:00
200s strong on 2:30 (2:25s)
100 easy on 2

treadmill run afterwards with 20 minutes at 7:30 pace
on 4% grade
45 min, 10K.

Saturday:
Mostly easy run in the a.m. before driving to Miami.
Little more than 10K.

Sunday:
Miami Half Marathon. Good headwind for first 5 miles.
Flat course aside from a couple good causeways. Not
much oomph today, but good tempo effort the whole way
through. Boxed in pretty badly which led to slow
couple miles at the start. 1:22:50 finish. Extra 5K
running with w/up and c/d which brings me to just
under 100K for the week. Recovered with a nap on South
Beach then drove back to Clermont.

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Someone once asked me:

"If you were famous, would rather live in NYC or LA?"

I replied: "Miami."

Now, this obviously resulted from one of those
seemingly pointless (yet totally consuming)
conversations that you have with your buddies when you
likely should be doing something else. It becomes even
more pointless in my case given the limited amount of
time I have spent in any of those locations.

I have been to LA a few times, but I wouldn't really
venture to say that I have a real feel for the scene
there. I also doubt a twelve year old fully
appreciates NYC and that was the last time I spent a
considerable amount of time there outside of JFK Intl.

And Miami? Well, funny I should choose that as the hot
spot for my future celebrity home since I went there
for the first time this past weekend. Before Saturday,
A1A was nothing more than a line from a Vanilla Ice
song.

A group of friends of mine had planned to race the
Miami Marathon (or half) so I decided to join them and
race the half. I wanted to take the oppurtunity to get
to South Beach. I got the chance to see it at 6:30 in
the morning while running Mile 5 of the race. Nothing
like two worlds colliding. Some clubs were still
rolling as the weekend warriors came strolling through
their world.

When I was in college I used to eat breakfast with my
roommate as he was ending his night and I was starting
my day. We would chat a bit, he would head to bed, I
would head out to ride, and we had lunch together when
I got back. It reminded me of that.

As far as the race is concerned... ...I did not really
have any expectations since I have had little
structure to my running since getting back to training
in December. Nevertheless, I figured I could get in a
good long run at a solid effort and get the feedback
with some mile splits.

I lined up for the race very late (as in 30 seconds to
the start) so I couldn't make my way to the front.
This forced a 6:47 first mile as I kept getting boxed
in. After that I mostly ran 6:20s into a strong
headwind through mile 5. From there I moved to a 6:15
pace and ran that into the finish with mile 13 being
the fastest around 6:00/mile or so. 1:22:50 finish.

I thought I could run 1:22 flat, but I suppose I was a
little off. It will be a good starting point as I do
more road races through the spring. I believe I am
going to head to Austin, Tx in three weeks to run the
half there while my brother and his girlfriend run the
full marathon (her first).

Everybody had good races and we headed to South Beach
for some recovery afterwards. After a long nap on the
beach we headed back to Clermont.

I didn't see a lot of Miami, but I really enjoyed what
I did see. Pretty people and a pretty place. I think
my assumptions about trumping NYC and LA were right
on.

jd

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Please Help

Folks-

I have a friend in the Peace Corps and he has been in
Jamaica for nearly six months now.

He is currently trying to gather enough funds to
outfit a soccer team with shoes, jerseys, and shorts.
Please take the the time to check his blog here:

http://schleicher.blogspot.com/

On the blog titled "$$$" it will explain how donations
can be made. He is looking to raise around $1,000.00
U.S. so anything will be a great help, but he needs to
do it within the next two weeks before the season
starts.

Ryan has always been there when others have needed him
so please take the time to help him. You will be
assisting a great person and a great cause.

Thanks,

jd

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I think I hear less about Lake Huron than any of the
Great Lakes. Ontario gets a bit of the shaft, but not
like Huron. I am speaking from the lowest of the lower
48 so I cannot relate to how often it gets spoken
about in the Midwest and Northeast. I am only
commenting as to what I hear on the news, weather
channel, etc.

You can educate yourself on the Great Lakes here:

http://www.great-lakes.net

++++++++++++++++++++++++++++++++++++++

I am not really sure where I am going with this, but
here it goes...

There is a constant debate on training
philosophies/protocols on Gordo's forum (I mean debate
as a collective description, not simply a reference to
one specific thread).

Now, the reason I have been a frequent visitor and
commentor on his forum is because of the quality of
discussions and debates/arguments. However, my
tolerance for some of the discussions goes up and down
at times. This is likely a reflection of my own level
fatigue. The more annoyed I get, the more I have to
stay away from such discussions, as they fill my
overreached mind with bad mojo. The harder you train,
the more you need to be away from like-minded
individuals during your recovery. You need to be
having light-hearted discussions about rainbows and
lollypops. You surely don't need to take part in
arguments that involve LT,FT,AT,AeT,Vo2,MLSS, blah,
blah, blah.

The fact of the matter is that when you are tired you
just cannot think like you need to. You would (or at
least I would) probably lack the sharpness to
articulate any valid points and would probably end up
with something as convincing as "just because."

Anyways, off tangent... ...There are several groups of
individuals that take part in these arguments/debates.
There are those with exercise physiology backgrounds
(or careers) that go with what science has proven.
Another group of folks have had success by simply
racing and training on their own and they can actually
be subdivided into two groups:

1)those that have learned firsthand what works for
them, but are still willing to learn from exercise
phys folks; and

2)those that have learned firsthand what works from
them and take less stock in what the exercise phys
folks suggest.

Then, in come the new folks. The fresh, innocent minds
that thought they were just having fun and then they
see a thread with 10,000 views that argues back and
forth over how to train properly

I never followed any triathlon forums until I had been
training and racing for nearly three years. I think
this was a serious blessing because my foundation in
the sport was driven by adventure. I certainly never
really had a lot of knowledge about training protocols
in the beginning, but I did have a desire to see what
I was capable of from day-to-day. Eventually I started
reading books, internet sites, exercise phys papers,
etc. I even slanted my college papers in my final
three semesters so that I could read more on these
topics despite studying history and poli sci.

In the beginning, a new triathlete needs to just get
out the door. They need to know that this is something
they enjoy and that its ok to train unbalanced,
without purpose, without heart rate monitors or mile
splits. Eventually structure will take its place in
your training and you will begin to find a new purpose
behind your choice of
lifestyle/hobby/passion/whatever.

Training for fun is fun. Training to win is fun. You
don't need to start with both, but I imagine that the
"fun is fun" folks will stick around longer when the
"training to win" part gets really tough.

Enjoy yourself.

-jd

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Guns and Butter

Here's an interesting fact:

I spent ten dollars on haircuts in 2005. In May I went
in for a haircut and came out looking like a tool. My
brother and I had a good laugh about it. I went back
and asked them to shave my head. They didn't charge
extra.

That was it. I trimmed it on my own for the remainder
of the year and my Aunt in Sweden gave me a haircut
when I went to visit last November.

Yesterday I came to the conclusion that I was going to
need to either:

1)Get a haircut; because its gotten to the "too long"
stage for swimming; or

2)Spend one dollar on a swim cap.

I bought a swim cap.

Later that day I found out that my buddy Tim has some
hair trimmers so I reckon I'll get by on the cheap
this year. Good thing too, because swimming with a cap
in the Florida sun is damn hot.

I imagine I can come through with a net savings of
nine dollars after my short-sighted investment on the
swim cap. Anything to reduce the yearly burn rate. I
imagine my father will certainly be proud of a son
that looks like a Marine and manages to be economical
at the same time.

Anyways, this all came about in regards to a
discussion on nutrition. Some people say that eating
well (healthy, not fancy in this sense) is expensive.
I suppose if you only look at the bottom line there
are cheaper ways to eat, but deciding where you want
to save your money is a choice. Some choose cheap
food, I choose cheap (read: no) haircuts. I think
making compromises on your health is a poor choice,
but that's just me. However, I'm not here to rant
because saving money on (good) food is always on my
mind as well. I've come up with a some ideas that can
(hopefully) help some folks save cash on the good
stuff.

1) Join Costco if it is in your area. Costco is great
for things like eggs, oatmeal, potatoes, rice,
walnuts, almonds, pecans, peanut butter, (lots of)
meats and fish, dried fruits, etc. Their produce is
good, but you need to be careful about purchasing here
because everything is pre-bagged. Now that might be
cheaper on paper, but if 25%+ of the produce is bad
then its a wash. For this reason, I suggest buying
from a local grocery store so that you can personally
pick each piece of fruit. Costco fruit and vegetables
are typically transported frozen and then defrosted
(in a room that is about 33 degrees F) at the store.
This doesn't apply to onions, avocados, bananas,
potatoes, etc.

2) Most grocery stores have a day in the week where
they try to clear their meat products. In college, the
HEB always marked a lot of meats up to 50% off on
Tuesdays and even more on Tuesday evening. In Florida,
Publix does this on Friday mornings. The meats have
usually met their "sell-by date" so you buy in bulk on
this day and freeze everything you don't use. And
don't confuse "sell by" with "eat by."

3) The more out-of-season a fruit or vegetable is, the
more expensive it is going to be (and it probably is
of lower quality because it may have traveled over an
ocean).

4) Find local produce stands whenever available. (Big)
Farmer's markets can be good, but its better to find
more of a Ma and Pa type place. People get to know you
at these locations and will start to hook you up with
extras from time to time. They also start to give you
the best of their products. Support local communities
and farmers and you will be rewarded (along with
saving a few bucks... ...everybody wins).

5) Eating out is the quickest way to have your food
bill skyrocket, so plan ahead. It might seem tedious
at first, but you will eventually become accustomed to
carrying fruit with you, and making extra at dinner
for leftovers will become natural.

all for now,

jd

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