Operation School Bjoern. Part 1 Overview and Winter training

That's right the Gauntlet has been thrown down for 2009. Bjoern and I have committed to an Ironwar in Arizona next November. While we are friends and training partners it still doesn't mean we like losing to one another any better. So I have come up with my plan for the 2009 racing season Introducing OPERATION SCHOOL BJOERN

Objectives:
1. Improve Bike Split
2. Sub 5-hour Half Ironman
3. Sub 1:45 Half IM run split
4. Sub 6 Hour IM Bike
5. Sub 53 min. IM Swim
6. Sub 3:45 IM Marathon.
7. Beat Bjoern!



Going into our Ironman I have come up with a comparative analysis or strengths and weaknesses:

Experience: Me.
Bjoern has been doing tris since his soccer career ended in 2006. I've been racing tris on and off since 2002 and as my main focus since 2006. I've done 2 marathons and have an Ironman under mybelt. I'm no expert on all the little things, but going into a race knowing what to expect definitely takes a bite out of pre race nerves.

Swim: Me
Let's face it I was freaking born in the water. I spent 7 years as a Competitive swimmer, and usually rank in the top tier of the field getting out of the drink. Bjoern's strong and his swim skills are greatly improving..but I'm still confident that I can beat him out of the water.

Bike: Bjoern... by a lot.....
Normann Stadler and Thomas Hellgiel ( I'll just call him Hell on Wheels, because I can't spell his last name to save my life.) proved that you can essentially win an Ironman on the bike. In 2000 Hell on Wheels had 12 min. over Cam Brown at Ironman New Zealand and managed to beat the fast running Kiwi by 4 min. Normann Stadler..well we all remember how Kona 2006 played out against Macca, man if he only had one more mile....
Bjoern beat my bike split by 3 min. over 56 miles at the Nutmeg State Half Iron in 07. If things had kept stagnant...I could assume that it would be a 6 min. advantage going into the Marathon. Things have not been stagnant..Bjoern has made himself even more of an animal on two wheels, and while I've improved, he lives on two wheels, so his lead off he bike could be anywhere from 3-10 min. If I want a crack at him I need to work the bike leg and work it hard.

Run: It's a crap shoot.
While some people would tip the run leg in my favor, Bjoern and I have about equal splits. The x-factor for him is his knee, if he stays injury free, we may be re-enacting the famous photo of Ken Glah and Pauli Kiru making a mad dash for the line. All those years of soccer definitely pay off for him.

X-Factors:

Mental Attitude: Bjoern
If you've been a long time reader, you know life crap tends to get me down..especially when it comes to family crap. Bjoern just takes thing in stride, definitely the best attitude to have in 140.6 mile /226km sufferfest, in the middle of the desert, surrounded by nothing but Cacti and sand....

Injury: Me
Except for a case of "wrong shoe type" shin splints, and a strained shoulder from incorrect swimming technique back in my NCAA D-1 days, I've been pretty healthy. Bjoern has that blasted knee issue that keeps popping up but with sensible training and the proper preventatives he should be ok.

Sexy Equipment:Toss up.
I'm a gear whore...I admit it. Bjoern's bike has better wheels and components and I'm jealous....but I've got sexier running shoes...

Alright now that I've outlined the our strengths, I will now outline my plan on getting in shape.

Winter 2008-09 Training plan:

I plan on training like I did last winter, hopefully the weather will co-operate a little more and I'll actually do some hill work along with trainer sessions, and base rides. The cycling must improve!!!

Swimming a lot at harder, faster, stronger intervals. Stef said she was coaching masters so I will have my dominatrix of the lane lines.

Running, well same as always, maybe some speed work if the track's not covered in ice.

Lifting, I need to lift heavy things to increase strength, power, and overall manliness. Does this mean I'll be doing curls ..No that is a deadly sin...although I might be committing other deadly sins...such as bench pressing and pec-flys with free weights, but for the most part extreme core work, medicine ball crap and squats will be the standard of my routines.

So that is the winter training plan. The race plan /spring plan is a little more intricate and will fill a post on its own.

Methodiacally planing
R.D.

Time to kick this pig

While Runner Girl and Angry Runner perform an epic duel in the land of the screaming brats and retirees...I will brave slightly warmer than usual temperatures in order to continue my battle against the clock and mother nature to get in my normally ill fated long ride. The last 4 attempts have been unsucessful for reasons ranging from impedending snow storms/darkness to an obligation to the "Pope" Today will be a relatively short ride....hoping for 50 miles, most likely will get in 30 and a run. Tomorrow will be another attempt at long ride up at the lake, once again racing darkness and snow, which usually doesn't fall or if it does a relatively small amount.....thank God for La Nina, cold as Hell but not as much snow to deal with. If anyone in the greater New England area is interested in riding tomorrow here's the game plan:

Lake Waramaug:
Parking at Town Beach, that little lot on your right at the stop sign right across the street from Doc's Resturant.

Planning on Starting the ride at 12:30PM to be safe...hopefully my priest gives a short homily tomorrow.

Planning on Doing 10-15 loops of the Lake, possible 2 loop run afterward depending on Darkness (Man I really miss summer. When I could finish a ride at 7:30 PM and still have about an hour of daylight left.)

Will I be successful on my 5th attempt? Maybe I should make that a poll.

Well those are my ramblings for the weekend. I will post again on Monday as I contiune to fight
lack of the interweb at the homestead.

Bobbke III.
R.D.

2008 Goals/Objectives

Ok in the business/ military world we have "goals" those warm fuzzy personal little things we want to do better but it won't be the end of the world if we don't achieve them, and then there are objectives...the things you absolutely must do if you value your life/position/ being employed for more than minimum wage. So here are the goals:

1. Get out of debt....( laugh, snicker, it's a nearly impossible dream but maybe I'll have a night where I'm on fire at the Craps table, or pick some lucky lotto numbers, or gasp go pro with this whole tri thing.)
2. Qualify for Kona
3. Win age group in New Zealand
4 Decimate Age Group in New Zealand
5. Win my age group in at least 3 races this year.

Here are the objectives:
1. Finish IM New Zealand: I am crossing that finish line even if I have to pay a set of Paramedics to carry my ass over it on a stretcher.
2. Qualify for Kona or Clearwater, or another North American Ironman ( don't know if they have slots for other races at Eagleman but it would be cool if they did.)
3. Improve my cycling skills...I am almost getting to the point where I am fearless again on 2 wheels.
4. Another Marathon I want to see how fast I can crank one of these suckers out on full rest.
5 Medal at the Griskus Sprint : Macca had Kona, Earnhardt had the Daytona 500, and I have this little sprint the race I just could not win.... like these two I will breakout and I think this year could be the year.
6. Plan for my 2009 Ironman....don't know if It'll be NZ, Placid, Arizona,Florida, Hawaii or CDA but I fully intend to do another M-dot. And I will actually have a more structured training regiment for this one. other than my hodge podge of long swims, long runs, and riding until I run out of daylight
7. Defend my age group title at the New and Improved Nutmeg State Half Iron. Bjorn will be better prepped and the bike course will be faster......breakout the areo helmet.
8. Get at least one race in the greater Boston and greater NYC metro area done this year. Claire hauled ass down here for a training ride so I sort of owe her. That and I need to meet the infamous cranky runner...maybe I'll volunteer for the NYC tri so I can get a free entry in 09.
9. Avoid injury

Well those are the objectives for 2008. See ya at the races.
R.D.

also tax time is approaching so if anyone is interested please donate to the War on ALS or Claire's AIDS ride...you could get a deduction.