Finding the mindset

"that's why you see me walking round like nothings bothering me even though half you people got a fucking problem with me."- Eminem from "Till I Collapse"


In 2001 Peter Reid was sitting on his duff growing a beer gut after falling from the pinnacle of the sport. His former coach tossed him a tri mag with a training plan for completing your first Ironman highlighted , essentially stating don't let your melt down in Kona be the way you went out. Get back to what the sport is supposed to be: fun and a personal challenge. In October 2002 he finished second in Kona and a year later won his third and last Ironman World Championship.

On a more minor league scale ( I am nowhere near the league of Peter the Great) this year I was thinking of skimping on some races, just going through the motions of keeping in shape and getting some fitness back, until I bumped into one of the younger athletes from the club: My friend Chris Rinaldi. Chris and a mutual friend John Corbo remind me a lot of the way I used to be. Fire breathing warriors out there having fun and pushing themselves to the limit. The word can't doesn't exist for them. Sure there are going to be bad days but you just take them for what they are and keep going. As I shot the shit with Chris as he was finishing up a treadmill session it was amazing to see how he's progressed. 2 years ago I bumped into him and Corbo on a training ride and Alexei and I were giving them tips on training and riding. Now they're kicking ass and taking names dominating the 20-24 age group. As I talked to Chris I asked him about his goals for the season. He rattled them off: make nats, have fun doing it. We talked about finding sponsors and how he and John have racked up quite the group of backers and followers. We talked of races where the courses were fast, the podium spots obtainable and the post race beer plentiful. It helped me get back some prospective.

Louisville had been painful in more ways than just physical. I had gone in broke, and mentally out of it as my grandfather had died the week before I was due to fly out. My grandfather was one of the guys who didn't look at me like I was crazy when I said I was going to New Zealand for a second time in 2009 . Likewise he had shown up to every track meet in High School, rain, wind, snow, cold it didn't matter, he was there. When I went into Louisville I had spent most of the money I had tucked away for the race on getting my sister to the funeral from Rhode Island, as well as picking a set of new clothes for the funeral, and eating out because my heart just wasn't up to cooking , or essentially doing anything. Add to it one of my friends I was supposed to meet down there had been dragged on a last minute trip to Chattanooga and then a hurricane kept my friend Adam from being able to fly out it just added to the dark cloud over my head. My mind hadn't been fully in it Louisville, yet I still finished but I didn't have anything left to give for the rest of the season.

After talking to Chris and seeing his passion it's reignited my flame. My training has been harder and more consistent, and I've felt better doing it. I'm actually looking forward to the season I'm going to race a little more locally and put my Kona dream on the back burner for the season, I'm going to focus on going hard and building up my street credit. In 07 and 08 I raced like a rock star, and I want that feeling back. In 07 I wasn't worried about placing and in 08 I knew I was capable and 09 well 09 was still an ok year but it was an introduction to the real world. 10 and 11 I let the real world kick my ass, that ends in 2012. Do I think I'm going to pull a Peter Reid and win Kona in 2013...well stranger things have happened but winning in the 25-29 age group would be equally gratifying.

A lot's happended since I've been away..

Well first off I'd like to say that my Kona Predictions were shot. Macca proved that he's not dead yet..and can still throw down a lava burning marathon. So to him congrats. He made it interesting with his big move on the bike to get just enough distance on Crowie to win the thing. The big battle will be next year to see if Ralert will break through to win or If Macca or Crowie will join Peter the great, The Grip and The Man as the only men with 3 or more titles. The men's race proved to be amazingly competitive, and the run splits seemed a lot faster than last year as Chris Lieto was only 4 minutes off his 2009 marathon time that got him a Gutsy second place, but this year couldn't keep him in the top-10. Likewise Andy Potts looked strong in the early going but faded as well as another prerace favorite Rasmus Henning.

Likewise an unfortunate case of food poisoning made the women's race a little more interesting as Chrissie Wellington sat out and Mirinda Cafrae was able to run herself to her first world championship. Dibens scraped a podium, but other favorites simmed to fizzle on the lava. Essential Kona proved that given the right circumstances everything you thought you knew and could predict can go right out the window.

But enough of my pro- punditing. On the personal front I sent in an application to the Timex Triathlon Team. I'm still waiting to hear back from the Navy but if I can't serve my country I might as well try my luck at getting on the most recognized tri team on the planet.
I've been increasing my running and swimming and will be starting spin classes to try to get myself ready for next season in what can best be described as an all out war on myself.

Indeed two nights ago while out on a routine 4 miler my body gave out about 2 miles in. I was going at a fairly good clip but all of a sudden got a light headed feeling, then a cold sweat, I managed to walk for a mile to get myself settled and managed to run the last mile or so home but it was frightening. It was if my body just said no mas. The next day I managed to run the same route with no issue, so it put me at ease. It's just scarry anytime your body just gives out on you for no apparent reason, granted I had been fighting off a little head cold.
The swimming is gradually getting longer this week I've gotten in a 3500 and a 3700yard workout in and I'll try for 4000 tomorrow as I'm trying to get and keep my weekly yardage at over 10k yards.

I could go more into depth on the home and personal life front, but right now things are really complex...also add in some unpopular policy changes at work and the stress factor goes up about 20 notches so for the time being I'll just keep quiet on them. Although having training as an outlet has helped me to keep what's left of my sanity.

Tonight was pretty productive in the weight room, I was able to increase both my squat and bench weights. My squat is still a measly 8 reps at 135lbs. but I've been trying to focus on form, before I build on weight. Likewise my bench is at 125lbs, for 6 reps. I've been working on my breathing and am now able to do more than 20 push ups at a time, and my sit ups are averaging about 3 sets of 30-50. So the strength is coming back I just need to keep working on it.

All in all there's a lot in the works and it's just taking one day at a time.
R.D.

Training Plans put on ice....literally...

Well the forecasts for the next 2 weeks look like this...

Temps below average with a chance for wintry mix.

I should expect it it is New England and we always get that 2 week deep freeze before everything starts to go back to normal. Also last year I was spoiled, colder than average but drier, this year it looks like we have an "old fashoned" wet winter...which means snow and worse ice....at least I can run on snow but ice just plain sucks. I jokingly sent Catherine an email asking if she needed a roommate...I cook and do windows what more can a girl ask for? But seriously until the weather gets it's act together, I'll be spending time on my trainer getting reacquainted with my DVD collection...any one have any 36 hour Bollywood Epics they aren't watching?

All that aside the semester is ending which means I'll be back in the pool with my masters group, Stef already said she'd be happy to kick my ass into shape. So things are coming together, I'm contemplating putting a now vintage McCain "Drill baby Drill!" sticker on my top tube...not because I like McCain ( viva Obama! until he does something stupid...like giving GM a $600 Billion bailout with out giving everyone in America a free car.... speaking of which I'm waiting for my dividend from AIG....if we're going to have to pay it then we should get something out of the deal...but alas I'm no econ guy.) but back to what I was talking about a "drill baby drill!" sticker to remind me to "drill" the bike this year..to drill it hard...to leave it craving a cigarette and pillow talk afterward, only to leave it heartbroken as I leave on the marathon. I figure an hour on the trainer everyday..and the long rides or trainer session on the weekend, should get me into shape and rearing to go.

Well now that I've gotten my weather rant and training outline done, time to execute it.

Titan of the Tundra.
R.D.

Hell Week T- minus 48 hours.

Well last night I had hoped to get 4000 yards in at the pool, but I settled for 3500. My main set wasn't too impressive 5x100 on 1:25, 4x50 IM order on 1:00, 200 pull on 3:00, followed by 5x200 on 2:50. I managed to hold about 2:35-2:40 on the 200's and under 1:20 on the 100's . also a few of my Wednesday night workout crew showed up , we were pretty unorganized, and we all sort of did our own things and socialized between sets...hopefully the workouts will get a little more structured as the year progresses. Next week I begin my self imposed training camp or I guess you could call it " The Almighty Plan" I'm hoping to be entered into Ironman New Zealand on Wednesday, and figure that this week is the best time to increase the training mileage. I figure If I can get at least 2 century rides in before the showdown in Taupo this time around I'll be golden, and hopefully punching a golden ticket to Kona. I mean if I did an 11 hour Ironman on little training last year, maybe with a little bit more work, especially on the bike, I could be in the 9-10 hour range. So the plan for next week is as follows

Saturday:
Ride 50-60 miles
Date night woohoo!

Sunday:
Ride 50-60 miles
possibly a 10-15 mile run.

Monday:
AM lift and swim 3500 yds.
PM Swim 3500-4000 yds.

Tuesday :
Ride 50-60 miles (more if class is canceled for Veterans day which I think it is)
Run 6-8 miles.

Wednesday:
AM Lift
PM Swim 4000 yds.
Enter IM New Zealand.

Thursday:
Ride 60-70 miles
Run 6-8 miles.

Friday
Run 8-10 miles.
PM Swim 3500-4000 yds.

Saturday:
Ride 100+ miles

Sunday:
Recover swim 3000 yds.

So there's the plan.

Total mileage Goals:

Swim: 18,500 yds. (11.2 miles

Bike 366 miles

Run: 41 miles

So those are the objectives, whether I meet them all or not remains to be seen.

Also this Saturday I have a date with Newport girl once again, figure we'll meet for a movie in New London after my Saturday ride. That's all from me for right now...I really miss my Angry life coach.

Continuing the flogging until morale improves.
R.D.

IM New Zealand 09: Stronger, Faster, Smarter

Well as promised I said by the end of this month I would make my decision on whether or not I was going to be doing just Arizona, or trying to double up with Ironman New Zealand well I made my decision after some good long thought. I looked at what I'll have available and decided to go for it. I figure if I try to save my income tax refund/ excess loan proceeds ( after books also if everything goes right I'll be able to graduate in May.) they will most likely be spent on other things. In either case all that out of the way, New Zealand in March will require lots of cold weather training once again (yea! followed by a long groan.)Well I'm looking at the weather forecasts and trying to strategically plan my remaining vacation week in November, I don't want to burn it on a week with sucky weather which is great for run focus,but is awful for trying to tackle my weakness (Cycling) likewise if I'm planning on cycling a lot I want to do it when I will not have to worry about my feet freaking freezing off, or little things such as finals.

After learning the lay of the land in Taupo last year ( it's hilly, not Auckland, Sandstone Hill, hilly, not Alpe Du Huze hilly, not Nutmegman "gentle rollers", hilly, but it does have it's moments ie a nice little ring climb a 5k in..also you descend rather gradually out to the turn around and then start climbing rather gradually back toward town.) So my plan is to take advantage of the "good" weather as long as possible and ride my Middlebury, Washington, Morris, Bethlehem Route as much as possible. The climbing will only help me.

My training strategey is a little more formulaic this year than it was last year,but it is also still flexible enough to bend with the demands of a New England Winter. Swimming is my strength but it will still be the backbone of my regiment mainly because it fits the easiest into my sechdule, the same with running. Cycling tends to be my weakness because of the time commitment, also limited hours of daylight also tend to a problem, especially when those hours are occupied by work and classes. That's why my vacation week is vital...I need to plan it right so I can cram a huge cycling block in I'm talking at least a 300 mile week. I want to take it before Thanksgiving to avoid the holiday traffic issues..but I might take it in Early December or even over winter break, just to kick start my build/ Please Bobby stop the pain phase. In either case it will be a most evil block of insane mileage.

Running not much I can really say. I was happy at how prepared I was last year, I'm hoping, that this week I can start building toward 20+miler #1 on Thanksgiving weekend. I figure a short run of at least 6 miles,my average run being between 12-17 miles and at least 4 runs of 20miles+mixed in onmy short and average distance runs will be speed workouts at the track (as long as the weather holds.) and fartlek,not to mention more hills.

Swimming Well last year my only disappointment I was I stood too far to the outside and ended up stranded close to the shoreline for most of the race. This year I'm thinking of going into the belly of the beast even if it means I'm getting Greco-Roman wrestled. Also Stef's back on as master's coach so that means my dominatrix of the lanelines will have my ass back in shape for hopefully a sub 50min. swim. Also I might take more advantage of HEAT's master's program, because swimming with my drafting partner ( Ken.) tends to make me work a little harder.

With Shannon Barnett an age group up, and not really sure how the global economy is effecting the rest of the field, I might have a shot at qualifying for Kona. I know what's coming.."The Aussies and Kiwis eat bigger chunks than you in their breakfast cereal." " if you're going to globetrott, shouldn't it be to a race with an easier field like Malaysia." " You're absolutely fucking nuts..." "Where the fuck are you going to get the money to go to Kona if you qualify ,Mr. Wizard, huh where you gonna get it?" " Dude take a cold shower and wait until next November..( which will lead to the "Californians ( holla) and Canadians eat people like you for breakfast. Do something "easier" like Lake Placid." rant). I know where all the objections are going to come from,but this realistically might be the last time I can do somethinglike this while I'm young, single, and free. So to paraphrase Martin Luther " This is where I stand, may God help me."
The die is cast, I might regret it in ten years, I might be greatful for it, McCain might get elected and this might be my opportunity to defect...in either case I'm doing it for better,for worse.

R.D.

Nutmegman and Beyond

Well as of now I have a week until my final tri of 2008 and already my focus is turning to 2009 and how I should prep. For those of you not following the inner turmoil of whether or not I should enter IM New Zealand ( it has pretty much gone like this Wah I'm broke wah, wah I might not be able to do it, Wah, wah I've got to grow up...etc.) So if I do do it ( even if I don't I want an excuse to stay in shape) I want to do better than last year, I don't want to fork over a little less than a quarter of my salary to be an "also ran". So I'm planning on getting all the over distance crap out of the way in October/ November ( I might do the Hartford half instead of full, or the full the day after a long ride "prep work" for the ironman marathon.) and then cut to 50-70 mile matinence rides at the lake throughout the winter. The swimming won't be a problem as Stef has taken the role of masters coach and will kick my ass back to my high school level shape, and my running well I plan on doing a little more speed work this time around. In essence I want to go to Taupo as an unstoppable animal. I'm planning to take heed from the Angry Runner and lift , do push ups and eat protein, as I'm finding strength work can helps performance ( ex. Me at Fordham lifing harcore 3 days a week I was able to pull faster splits than I was in high school putting in the same amount of pool time.). I'm planning on using one of my weeks of vacation in either October or December ( if it's in December I may be checking with a friend down south or out west if I can crash with them.) to get a training week from hell in. Early morning swims, long rides and runs to sculpt myself into a rabid animal. As for this week I'm on a mini taper for Nutmegman I haven't been able to preview the course, but I've been training severe hills for the last 4 months so I should be ready for almost anything..hopefully it won't sell out before I enter. I think I'm might be one of the only young guns competing so my age group might be a joke, although in Rhode Island all the fast kids showed up so nothing is guaranteed.
R.D.

Let the Assault begin.......

That's right in my never ending quest to lessen my debt yet train and race like an animal, this week has become an all out assault on my body and check book.

A$$ault on the check book:
Alex is paying the final installment on my road bike ( tear, sniff, I will miss you Enrico, may you help him as you helpped me...whiny emotional rant.) I get paid which means my creditors get paid, and now I've been hit with I have to pay my own insurance which now means $202, a month is now going to the wonderful people at Met Life and Casuality, one day I will have a better paying job..one day, hopefully sooner rather than later. Needless to Say Park City has gone from Probable to Doubtful, so August might just be a hardcore training month prepping myself for an all out assault on Nutmegman..the goal to break 5 at all costs. New Zealand 09 is looking really doubtful but then again New Zealand 08 looked really doubtful, September will bring some relief with my student loans ( my cards paid for gas and food at school so it is a school expense , that and I need to tuck away $1k for a winter session course, I need to graduate.... soon so I can work a 9-5.) ok financials and professional/ education rant done.... for now...

Assault on my Body:
Last week I sat around and got fat, to rest my legs after the rampage my 3 tris in a week took on them, I swam twice for a grand total of 5,000 yards. I ran 0 cycled 0 lifted 0 unless you count a bottle of coke. So yesterday began my "Bobby is going to train himself like his life has no other meaning than getting faster." phase I did a 3400 yard work out granted I shot the shit for a while with Ray, Alex and Josh, but I still managed to do half of my Pyramid of doom ( 8x 50 on :45, 5x100 on 1:25 , 2x200 on 2:50, 400 on 5:45 the second half would be descending down again.) I had wanted to run Yesterday but hosuehold duties cut into that, so Today I plan on going for a 6-8 miler once I'm released by my corporate masters at 6PM hopefully the meeting won't run that late and then a quick swim tonight at the Y. I had wanted to run this morning but I slept through my alarm, penance for that will be a 5AM lift and swim and an evening bike session tomorrow.

I plan on doing a track workout Thursday night if it isn't storming, I figure Bree's 10x 1600m on :90R ( I'll do it in the Art Rodriguez School of T&F start easy and descend by 5 sec. on each repeat until I'm sprinting my balls ..er legs off.) sounds like a good threshold/ speed session. Next week I'll do a longer long run, and a shorter track session, I'm just desperately trying to get my Half Marathon into the 1:30's Marathon into the 3:30's so I can be in better contention for an Ironman in 09 and decimate my age group by an insane margin at Nutmegman, I want to not only break the 5 hour barrier I want to smash it with a barbed wire coated steel chair and leave it crying for its mommy. Ok so my descriptive language lacks style and class, but I seriously want to break 5 before Bjoern does, insert picture of him and I pulling the Ken Glah/ Paul Kiru mad dash for the tape, alla Ironman New Zealand 1990.

Alright that's enough out of me today, I've got to go track down a VW bus, to drag behind me on my training ride.

R.D.

Taper has begun....

Last night officially began my taper, I got in only 3000 yards in the pool last night with Miss Karas, granted a majority of it was kicking. As described earlier mother nature threw a wrench in the works of me getting a long ride in so it turned into a 90 min. trainer session on Sunday. This week I'm planning on 2 or 3 45-60 min. Trainer sessions, and 2 to 3 runs of no longer than 15 miles. If the weather is actually good on Saturday, and that is a big if according to Scott ( takes it up the ) Hanney, I will break out the road bike and try to get a real ride in, but as always it depends on the weather.
I'm partially afraid of the gear I'm wearing in NZ. I'm wearing my HEAT livery which is Louis Garneau and I'm sponsored by Zoot, my GU/Zoot gear isn't scheduled to arrive until Easter so I'm hoping this will not be a "breach of sponsor ship." but my only other alternative is to wear my speedo gear...so my HEAT livery is getting the green light for its only apperance of the 2008 tri season ( unless we get HEAT Head Sweats, then that will get worn every race.) granted I'm using my WetZoot and eating Gu so that should cover me right? ( thought of an answer to Shot Blocks....Gu-bers)
I've also began thinking about life post Ironman, first priority goes back to classwork and financial well-being, then the summer race schedule. Eagleman, the Patriot, and Nutmeg State are definiately on the calendar...I have decided that this summer will be devoted to keeping myself Ironman ready, the more long stuff I can do over the Summer the better preped I will be for a possible Kona shot or another Crack at an early season IM next year. Right now I'm on track with my goal to be able to throw down for a half at a moment's notice.

Well on tap for tonight, class, a possible pool workout, unless it really starts getting bad, then my trainer and an hour of spining will be my evening.

Well those are my ramblings for now.

R.D.

Did I mention that I REALLY hate winter!!!

What was supposed to be Bob-o's mini tour de Connecticut Weekend , turned into a Saturday long Run and a bored to tears 90 min. Trainer session. Why? Mother Nature took a look at the calendar and decided to drop some of the white stuff.

Snowy Saturday!
Saturday wasn't too bad snow was stiking to the grass surfaces but the asphalt was more or less just wet. so I decided to get my last long run before the IM in. ( I would have gotten onto the bike except there were some sulshy spots, especially at the bottom of hills.) I did two of my 8 mile loops. with a 2 min. bathroom break in between. The 16 mile oddessey took about 2:35, not my fastest effort but with soaking wet and freezing cold feet I'll take it. I figured the loop would help me prepare for the two loop marathon, afterall nothing is worse than running to the top of murderous hill and then coming to the realization you have to do it twice. I figured I'd run my usual deadly back half up Boundline Rd. ( I had orginally thought of running into Southington but decided not to risk life and limb on 322.) I finished my run with the most poetic stream of explatives as I ended up running through a slushy puddle infront of my drive way, pushing my already cold feet closer to frostbite. But 16 miles in a snow storm isn't bad. After my post run shower I went a got a hair cut for the first time in 4 months, I never knew how much I tookfor granted not having to pull my bangs out of my face to see.

Sunday Sweaty Sunday!
I woke up late on Sunday Morning, only to look out the window and see snow blowing around. After mumbling " I f**king Hate winter !" under my breath, I ate a "not heathly for you" breakfast. Only to look out and see the weather was clearing....now came the decision: To ride or to Trainer? In a very insurance type way I weighed the options:
Ride outside:
Pros
Won't sweat like a Turkish Weightlifter in the middle of summer.
Will actually have a change of scenery.
Get to work on handling skills.
Cons:
Narrow, and slick roadways
Killer Cross winds
I'll Freeze my ass off.
Having way the options in a calculated risk managerment style I decided that it would be a reasonable execution of opportunity to use the trainer that I had at my disposal.
So I popped in the coming of age early 80's film "Breaking Away" featuring a Young Daniel Stern amd Dennis Quaid. also the fact that it has Dennis Christopher playing a wise cracking "wantabe Italian" Cyclist. So I sprinted during most of the bike race scenes getting in a nice
3x30 min. in the big ring rear ring 15 with 5 min. Small Rig rear ring 15 recovery.
I decided that 90 min., 3 water bottles, and the fact my cycling jersey was drenched in at least a gallon of sweat, that I wasn't going to go any futher. ( Using the Paul and Roch Method the distance you do on the trainer is double what you do on the road. So by their "fuzzy math" my 90 min. trainer ride equates to 3 hours on road. )
I came up showered and got ready to go to a Late Mass, ( having slept through the regualr one I go to.) Only to find a mini blizzard was going on outside....I called Angry to speak of this development interupting him on his date with a potential "baby mama"...I mean... having dinner with a friend, to whom he was "faking an engagement" to get her into the CT Bridal Expo. Seriously I think I'm going to have to try that. My plans of "refreshing my sprit." thwarted I gave The Bitch Stomper a good scrubbing, removing sand, salt and sweat accumilated by a month's worth of cold weather rides and trainer workouts. I plan on going to the hobby shop and getting some dry transfer decals for my bike, otherwise I'll be reduced to dollar store stickers, for my fundraising promise.

Well that's all for the weekend up date.

The Terror of the Tundra
R.D.

Snooze buttons should be banned....

Last night When I collasped into bed I did so witht he intention of getting up and running at 5:30AM, as usual 5:30 turned to 6...etc So when I got up a 7AM I woke up to a layer of the white stuff and a lovely ice coated under surface, ( my mom agreed to take my sister in after I dicscovered the roads in my part of town sucked and there was no way I would be back in time to get to work @ 8:30.) so I showered and began to walk to work...which is only a mile from the home stead....after 3/4 of a mile I was picked up by my mom and proceeded to get my car......( apparently the town plowed and salted when I was in the shower.....) Needless to say I felt like a complete tool this morning. Tonight if the roads remain good I will go to Masters and have my ass kicked into shape by the lovely Miss Stefanie( yes Angry has Trainer, I have Stef to fufill my Masochistic desires.) Tomorrow I have a ride planned, some forecasters are talking snow, others rain, others the end of the world....so I'll play that by ear, All I know is I need to run one final twenty miler and get a few more miles in the saddle....I'm afraid that my one 75 miler just won't cut it. Next week begins taper, if my lack of long runs and one to two rides aweek doesn't already count. So this weekend will be a reign of unholy distance, next week I confine my self to quality not quanity, no runs over 10 miles, and 1 to two hour trainner sessions, the swims will cut down to 3500 to 4000 yards. So the taper is insight after two more really long days in the saddle.

The Road warrior.
R.D.

Two weeks until Bob's live from New Zealand.

Yes that right in a mere 16 days my well defined posterior chain will be resting on a plush seat on a big steel bird, on a 18 hr. Flight to the "Lands down under." Last night I did my weekly run with Bjoern, and picked up the bike case that will transport The Bitch Stomper to Ironman Glory. I've already been told that an Ironman finisher's decal needs to adorn it when I return it to him for his Swiss Adventure. ( I guess if they have a sisterhood of traveling pants then we have a much more macho fraternity of the traveling bike case.)



I have given alot of thought to my post Ironman Racing season, I have decided since I already forked over the $250 I'm doing Eagleman. Rhode Island is on the back burner , I figure if I have$250 , I haven't qualified for Kona or Clearwater, and its not sold out I'll enter, otherwise I either take a rest week or do some local rink a dink tri. Most of my races are local and don't sell out until May so I have a little time to get my entries in. ( Granted I'm entering the Patriot and Griskus series in March just because those DO SELL OUT!)



Bjoern has expressed interest into doing IM New Zealand 09 as has one of my fellow HEATsters, I figure I might do it again next year, but unlike last year I will begin putting cash away for it like March 2. ( you know like $40-100 bucks a pay period) ...figure that way I can pay for airfare and race entry before the end of August or I might opt for a "domestic" Ironman in 09, so I'm not getting killed on airfare. Also this year there is no bike purchase in the cards ( so figure that's about $1k toward getting out of debt, 2009 races, student loan payment, Bronze Statue of Angry Runner slaying optimus sub-prime, on my front lawn....tattoo of Claire on my buldging left bicept...an army of fury rodents to do my bidding...etc.), unless of course I win a bike via raffle, or get sponsored and given one by say Specialized, or C-dizzle, Trek, Jamis, Motobecane.

So 2 to the 008 is looking to be a year of much racing, and less debt racking...( barring utter castastrophe). I'm going to try to cut back on the useage of my credit lines, I have found out how bad being over extended is and how much it sucks, thankfully I am not too over extended ( income tax check will help me get back to a reasonable level of financial concord/ allow me to pay for races via "cash system.") and therefore can still have hope of moving out of my parent's home and hopefully out West before I'm 28.

But the main purpose of this post was not to describe my financial/personal goals or my purchasing habits..rather it was to describe that I will be blogging Live from New Zealand throughout the Eight Days I am down there. So there will be Ironman updates, results, the mention of WARM weather to my readers that live in tropical locals such as Hartford, Boston, Alberta, and Cleveland. ( Don't worry it will be heading our way fairly shortly, winter is almost over.), pictures, and questions on how to make jersey tan/burn lines less noticeable. so it should be an interesting blogging experience.

Well that's it for now.

The Prodigal Planner.
R.D.

Ironman New Zealand Update / Desperate Appeal !!

Part I. Ironman update

Last night the Guys at Ironman New Zealand posted the age groups and bib numbers here's mine:


Rob DUGUAY
114
United States
M0124



Yes, I know putting my real name puts me at risk that some Hannibal Lector wantabe, will nibble on my well developed achilles with Fava beans and a nice chanti....but anyone who looks up my bib number is going to see it anyway. So yes I am now offcially a number. Speaking of numbers I am one of 44 competitors in my age group and only 1 of 3 Americans competing in the "little tykes" (18-24 age group...I know I'm a youngin'.) age group. So I might have a shot at highest placing American. One kid from the Czech Republic is showing up for this so I'm assuming he is hot fire ( bib # 121) Surprisingly there are only 4 Aussies, 1 Canadian, and a boatload of Japanese in my age group along with an army of Kiwis ( which I would expect this being their home Ironman.) For the most part barring the Country Music Marathon this is the most internationally diverse race I've ever done.

I've got that nerveous /excited/ scared shitless feeling going on. I haven't done a ride over 75 miles so I really don't want to bonk because I might have a good shot at Kona. So at this moment the bike is my only source of apprehension. I've pretty much been on run taper for the last 2 weeks so this week I plan on another long ride run brick if the weather is good this weekend.

Last night sporadic burst of sleet made me op out of going to Masters so tonight I've got my own 4000 yard workout of bliss planned. tomorrow I've got an early morning pool session and a night run with Germany's greatest export ( besides beer, chocolate, cars.....) Bjoern... I figure a nice 7-8 miler tomorrow, an 8-10 miler Thursday. And then one last 15-20 miler on Sunday after at least 4 hours on the bike....mileage be damned! Then I begin Taper and how to eat an energy bar with out being disloyal to GU...guys please make an energy bar....I beg you!



II. Desperate Appeal



Since I'm talking about the Ironman I will make another desperate appeal for donations to the War on ALS ( Lou Gehrig's disease.) Anyone who knows about Lou Gehrig's disease knows that it is a cruel quick killer. Over the course of two to five years a person can go from being perfectly healthy and active to being confined to a wheel chair and requiring a ventilator to breathe. We know the symptoms and progession of ALS but we have yet to fully understand the disease, and therfore treat it. ALS Warrior Poet ( Jon Blais's site) and some of the research have the most current developments posted.Groups such as the Blazeman Foundation, Auggies Quest, and Kurt's Pitch help to raise funds for research groups such as the MDA, ALSTDI, and ALSA, and neurological departments across the country. Through your generosity I currently have raised $503.. I would like to reach a goal of $525 ...$25 over the minium requirement for the Ironman fundraising level. Anyone who donates /has donated $25 or more can expect a momento from New Zealand. ( Warrior Woman I think I have your address via the donation confirmation e-mail. Cranky, Claire I'll see you at the Patriot, Angry my brother, I'll definately see you before then.) Anyone who donates as little as $1 will have their name decaled on my bike, as well as written on my arm during the race March 1. you can make donations here. Like I said it can be as little as $1 and your donation is always appreciated.





So in a quick recap:



Bob-o's bib number # 114

3 Americans and a lot of Kiwi's in the 18-24 division

Please donate to the War on ALS.



Athlete # 114

R.D.

Nobody's Perfect......and training update.

Alright Yes the Giants won the super bowl ( making my week 2 wish come true, " I'll be happy if the only game they win all year is against the Patriots." and fufilling a "deathbed" promise, that the Giants would win another Superbowl in my life time. They had won in 1987, and 1991 but I was a little too young to understand.) Only thing I was unhappy about was Eli getting the MVP it belonged to the defense, the defense carried the team, and Brady had higherQB rating and NO INT's last night....but regardless the Giants won and I am happy....football rant done!

Saturday proved to be fruitless, I only got in about 10 miles on the bike after traversing the State like a mad man.

Sunday....well I got miles in and tried a nutrtional strategy. I intially was going to park in Woodbury and ride up to the lake, but decided to preview my route up, sure enough at the bottom of KettleHollow road there a sand pit, but as I drove a half mile up the road into Washington I noticed the roads were clear ( they use brine instead of sand.) I parked at this litte park at Bee Brook and rode the 4 miles to the lake. I did one regular loop of the lake and on my second loop decided to add in the "lollipop" on Arrowhead Ln. adding an extra mile. On my third loop I did the Sprint tri bike Course, now this was a bad idea. The climbs by the golf club and Farmhouse were bad as usual but the whole flat back section was torn to pieces. Whole sections of road just vanished ( apparently from where they did some mid-winter utility work.) and what pavement there was was covered in a broken asphlat, gravel, sand mix, needless to say I was happy to see the patch of chipseal they put down last summer. so that ended my third loop. I started to ride back to my car and decided Hell I have a good hour of daylight left, and I descedned down CT 109 and KettleHollow rd. into Woodbury. I turned around in the sandpit and then ascended back to Washington Depot and my nicewarm car. I didn't get the 70 miles I was hoping for but 50 is good enough. Also my nutrition plan is a little flawed, I set my watch to go off every 15 min. so I know to take a drink, and every third alarm to eat. Well this is good for a smooth flat road going a constant speed, sadly Connecticut doesn't believe in smooth, flat roads. Around the lake the plan worked pretty well , say for dodging potholes on the backhalf of the sprint course, or fighting the crosswinds on route 45. Climbing on 109 or dodging potholes on the descent down KettleHollow rd. @ 30mph you really can't take your hands off the bars.( and I didn't set up my aero drink, so I was relying completely on bottles.), but it served its purpose which was reminding me to eat and drink.
Sadly there was no running this weekend, but I plan on a nice pre work jog tomorrow, and a night run through da hood with Bjoern on Wednesday. If the weather decides to stay fairly mild I will attempt another long ride/brick on Saturday or Sunday to beat the snot out of my legs one last time before taper. The only thing I worry about is the bike split. I haven't gotten more than a 75 mile ride in so I'm hoping what I learned on that 75 miler / 7 mile brick will be enough. I think Next year I'm going to do Arizona, Cote D' Arlene, or Louisville, something in the summer so I have more time for long rides, although if I like it down there this might become a yearly tradition.
Well that's all I can post for now.

The Guy wearing a vintage Phil Sims Jersey at his desk.
R.D.

A lot of sound and fury........

Well today is just one of those days I'm glad I took up long distance running instead of boxing. After a well chaotic onslaught of retirees stampeeding into the bank to cash their social security checks. I decided to go off to Central to watch a video my Anth. Professor put on reserve. Only to find out the reserve room didn't get the memo. I hate it when people don't get the memo! Anyway now realizing I've wasted only an hour of the day. I'm heading back to the home town to crank out either a brick or just lace up my New Balances and putting some miles on the pavement. In either case the weather is supposed to be relatively warm so tomorrow I will probably attempt a long ride, maybe even a long ride with hills...no less. Next weekend is the last go hard or go home weekend before taper so tomorrow's ride will be at least 70 miles, hopefully some of that sand they threw down will wash away. Team Zoot GU has confirmed I'm a member so expect alot of posts of me glorifying my Zoot T-2 wetzoot. Also the guys at GU really need to make an energy bar....preferably one low in fiber.....I'd be happy to crash test it.

Well in a recap I wasted gas and time going to Central...although I was able to get this post in up there so I guess it's not a total loss.

Racing the setting Sun.
R.D.

Ironman NZ Update.

Well there's a month left to go before the rumble down under....man that sounds like crap.

My mood as expressed by this morning's post is well in the toilet, between loss of training time , financial shit at the homestead, and an all together shitty day at the office has left me wanting to just drop of the face of the earth. I have class and a few hours of time on the trainer. They just released a list of the pros and that field is stacked. As for me I'm sitting here in a bad mood wondering as I said earlier if this whole ordeal is worth it. As mentioned Financially things haven't been really great. Three times in the past 4 months I have told my parents that I was willing to drop out get my $350 refund and put that money to better use. Only to get the "No, live your life " speech. Seriously it's hard to try and be happy and "live your life" if you constantly feel like you're stealing shit from the rest of your family. So that explains most of my bad mood. Now it's too late for a refund and if I was to drop out it would be an even more selfish waste of $500, and 4 months of training all for nothing. So that's where I stand 30 days before the big event ...at rock bottom emotionally, recooperating physically, and drained mentally, suffering from "Guilty Catholic Boy syndrome".

Last night Stef was out so I loafed myself through a 3600 yard recovery workout main set
5x 100 on 1:25
5x200 on 2:45
5x100 on 1:25

I haven't run since Thursday so Tomorrow morning before descending into Hell ...I mean going to work I have decided to try to get at least a 5 miler in Hopefully my usual 7 miler but anything at this point would be a help.

I've got two weeks until taper so if I get a guarding check in this weekend it will spent on gas and a trip to the lake for loops. I figure I've got two weeks before taper so I've got to get my last long and hard crap in now.
So like I saidI've got a bad attitude I need to get a grip on, and a shit load of mileage to put in...and of course classes and and job to juggle in there, throw in some chain saws and a unicycle and I could be some psycho carny act.

So that's about it.

"That guy" at the back of the room
R.D.

De plague boss...de plague de plague

Sadly no training to talk about from this weekend. Saturday was spent gathering books, taking and picking up my little sister to/from Oxford ( the Connecticut town with 15 people and 500 cows not the world's most prestigeous university.), and succumbing to a rather violent stomach virus. Sunday was spent recovering from said stomach virus, so pretty much I was lying in bed all day watching my dvd collection, cursing the germ that had plagued me the night before and took away valuable hours of training. Don't you just love those 24 hour bugs. so I really don't have a lot to talk about, I'll hit the pool tonight after class. Maybe get on the trainer for an hour, but I don't want to over do it. So yes this is my weekend recap:

Sold some old silver coins I had for book and gas $.
Bought 3 book$
Hauled Chrissy to and from Oxford
my stomach entered Normann Stadler / Faris Al-Sultan mode.
Ironman Dvd, Monty Python, and Steve Mc Queen in that order
Stomach entered a more tolerable working mode.

like I said not much to recap.

On the Rebound.
R.D.

I feel fat.....or some speed work.

That seemed to be the sentiment at the Waterbury YMCA yesterday. As I got ready for swim practice I looked in the mirror at my "just ate a large meal" bloated gut overhanging the front of my jammer ( long legged swim suit Goes to the knee instead of cutting off a the thigh like the traditional "speedo".) Well any way with the images of a bloated gut,weakened arm,muscles, ( from not enough lifting..come March 6 I'm hitting the weights with a vengeance.) yet diesel legs. I drove from my home to the Y. Once again Stef was on deck with the workouts. " I feel fat." I exclaimed as I took a look at the 4600 yard set of mixed speed work. "join the club" she said patting her semi firm abs. I tried to retort back with the that ain't fat remark but it wasn't worth it. Anyway a majority of our group was doing Stef's 3000 yard I.M of Doom set While I was doing a set that brought back memories of Fordham and the mid-distance lane. Stef and I split a lane for warm ups but its kind of hard to circle swim when 1 guy's doing a full bore 400 free and the other is in the midst of a 100 breast stroke. Anyway here's the workout broken down.

6x200 2 swim 2 pull 2 kick Swim& pull on 3:00 kick on 4:00
5x 100 50 drill/ 50 swim on 1:35
1x 300 choice.

2000 yards to warm up. Not bad and tonight there wasn't as much kicking for which my legs were grateful.

3 x 400 on 5:30 build
This set wasn't too bad. It helped to get the heart rate up and I managed to average 5:15's on all three.

4x50 build to all out sprint on :50
I still feel pathetically slow on my sprints. The fastest one I was able to crank out was at about 32 seconds...granted that's what I can usually sprint in practice and I'm training for distance at the moment so I'll take it.

1x 400 moderate on 6:00
Did it on 5:30 so I had plenty of rest.

8x50 build to sprint 1-4, 5-8 on :45
Did these pretty well. Once again my fastest times being just a hair under 35 seconds.

3x 100's on 1:25
I did these averaging between 1:15 and 1:20.
I did bother doing the 100 cool down because it was three minutes to closing when I finished and decided to loosen up in the hot tub. So 4500 yards is a good night's work.

Today I don't know what's on tap. I'm trying to conserve gas but I have to run to New Britain to buy a book for my anthropolgy class. Sell some books I've had lying around the homestead to buy a book I need for European history as I wait for my loan check to come in. ( the loan gets disburst on Jan. 31 then the state cuts me a check and that takes about a week to get to me. ) So it doesn't look like there'll be any lake bricks this weekend. From What i see the weather's supposed to be ok and the roads arond Wolcott aren't too bad so I might do some short hill work or town loops, otherwise I've got the trainer and a movie collection and I also need to get a couple more long runs in. so my "read and react" training plan might not be the most effective but it has been working, granted I haven't gotten my century in but I've come pretty damn close so I'm confident that'll I'll be bike leg ready with 1-2 more 5 hour rides/ trainer sessions. I need to do one more 20+ mile run..so that my be my weekend right there.
Well I've got a go the rush is coming. More to be said on Monday.

The Barbarian Banker
R.D.

You mad murderous Bitch!

That epic line from Arthur Miller's The Crucible, were the word running through my head as I looked at last night's main swim set. After along day at the office and CCSU ( the Harvard of Centrally located Public Universities in Connecticut.) I risked life and limb on I-84 and managed to still get to practice early....Stef handed me this workout

1000 free
500kick
2x 200 pull
4x100 drill/swim

Ok the warm up wasn't bad, the kick hurt because I ran almost 20 miles on Monday but it wasn't bad. Then the "fun" set began

4x 200 1 on 2:55 1 on 2:50 1 on 2:45 1 on 2:40
Now you know its bad when your "lanemate" is putting on fins, I managed to make this set granted the last 200 hurt.

3x 200 1 on 2:45 1 on 2:40 1 on 2:35
I barely made them all.....the next set I seriously wanted to choke slam somebody

2X200 1 on 2:40 1 on 2:35
I did both of them on like 2:39 the first was touch and go the second was survival.

1X200 on 2:30
I skipped this one my lungs rejoiced
1x100 on 1:10
I did it on 1:11 does that count?
I did an easy 200 pull as penance for skipping the 200 hard, the pool was closing so I got out with out doing my 100 cool down so my total for last night was a hard fought 44oo yards.

I have come up with 3 things I need to do after IM New Zealand, to improve my swim splits for 2008.
1. Lift on a more regular basis. This once or twice a month crap ain't cutting it. When I was at Fordham I was swimming six days a week half the time doing two a days and lifting four times a week with core work on the two off days...and my splits were the fastest they ever were.

2. Dedicate one swim work out a week to speed....long rest, short distance get those fast twitch muscles to do their share. I may not have agreed with my College coaches on everything but this I did.
3. Work the core. Break out the medicine balls!

This weekend looks like it'll be more of the same runs and rides if the weather cooperates, runs, swims and trainer workouts if it doesn't. Two weeks until taper Can't wait!

Well that's all for now

The Flying Fish
R.D.

Go until you can't feel your feet.....a blog in 3 parts

I. Training in the Tundra
Sadly my Saturday long ride turned into a routine 40 miler, before my feet turned to ice and I stopped to avoid hypothermia due to the high crosswinds ( I'm prepped for Eagleman and one race on one certain island in a town that rhymes with Mona.) Sadly my plan B of a nice brick came to a screeching halt as my near frostbitten feet argued they could endure no more, about 400 meters into the run. Sunday I was a bum, as I cleaned my room getting rid of almost 15 years of accumulated junk, and watching MY GIANTS narrowly beat the Packers to earn a spot in the super bowl. (* all I have to say at the guys who picked on me all season is my Team's going to the super bowl and yours is where...oh crap they're in too...stupid Patriots.)
ok football fury over...Yesterday I braved the cold and got in a close to 20 mile run, going on a 4 town reign of terror for almost 3 hours. The riskiest part being a nice little stretch of Waterbury's East End and Cheshire close to the I-84 on ramps. I hauled into Southington via Marion Ave and then back up into Wolcott past the Golf Course (no way I was braving the Mountain on that day.) My Gatorade bottles on my fuel belt froze, which became evident as I tried to take a drink at about the 17 mile mark...odd thing was while my Gatorade was frozen semi-solid my water was relatively untouched...so now I have my frozen water bottle on a winter long run story.
II. Bob-o's sold out ( if this had been done on my home PC the Reel Big Fish would be blaring)
In other News I have officially signed with Team Zoot/Gu so I am now a "sponsored athlete"...I know the major perk is discounted product, but I figure this is a nice step on an athletic resume...granted so is an Ironman win...but for right now some Lemon lime and orange Gu2O and Chocolate and Strawberry Banana Gu will definitely help.

III. Donate $1 or more to my Teamblazeman page and you will get the following:

1. The personal feeling of satisfaction that you might help cure Lou Gehrig's disease.
2. A tax deduction from IRS
3. My thanks and gratitude.
4. I will write your name on either my arms, legs or decal on The Bitch Stomper for I.M. New Zealand.

To those who have already donated thank you, remember to claim it on your taxes, and I will write your names on one of the aforementioned places to those of you that will donate...thanks in advance....
Ok that's enough blogging on company time.

The model employee
R.D.

Crusin' the blogosphere

Well as everyone knows expenses are coming to a head as I am 4 weeks out from flying to "the Land Down Under" ( wait Australia is the land down under does that mean NZ is the next to the land down under?) Rather than sit here and blabber on for a post on how I'm camped out next to my mail box waiting for an envelope with the CCSU logo on it and a check for $1900 green backs camping out within it, I decided to take a cruse down the blog roll and checkout a couple of mutually recommended blogs to lighten my "recessed" spirits a lot of other crap has been hitting the fan and I really don't want to discuss it, so as stated I took a stroll through the blogosphere and got a little lift from the following:

Cranky Runner, describing how's he's trying to become the Cranky Swimmer...don't worry dude you'll be cruising out laps in no time.

Angry Runner vs. the Angry Bird: Gives a whole new meaning to the Waterbury Bird Gang...
also you can raise a band of little tyrants, I'm perfectly content to let my blood line die out with me.

Pants, its a small world afterall.

Ken, please update your blog dude!

Speed, I was going to leave a comment on the Starbucks washroom thing then I got a line of customers and timed out, but the run sounded eventful.

Jodi...goes Goth?

Well in lighter news Yesterday was a productive "blow off steam" day of workouts. I managed to get in a 15 mile run and 4000 yards in the pool ( granted Stef put in a lot of kicking so my legs were nice and stiff this morning.) but I felt fast holding 1:15 on two sets of 4x100 yards on 1:25, and 2:35 on 3x200 yards on 2:50. Today I'll most likely hit the pool again, or sit my arse on the trainer, follow it up with some nice streching and collaspe.
Well that's it for me today.

Will train for Cash
R.D.