A new type of threshold workout...

Well in following the Angry/ Speedy ideology war ( Angry going mostly speed /power work with a little distance, Speedy going mostly distance with a little speed.) Yesterday I decided to break my former track coach's #1 rule of speed work...go out easy and build, yesterday I went out hard and tried to hold it. My workout wasn't a long one by any standards 800 meter warm up followed by 5 x 1600m on 10:00. I did my torture de jour following an 11 mile long run on Sunday. Upon seeing the Wolcott Boys soccer team was dominating the field at the High School I went to my Alma Mater Holy Cross in Waterbury and decided to do this shit at my old black rubber stomping ground. The warm up went well the football players were finishing their scrimmage, and there was not a power walker in sight clear track for the first 1600. I did the first 1 on 6:42, I figured as long as I was going sub 7:10 ( Boston Marathon Qualifying pace.) I would be in good shape. The second didn't go as well as the flood of power walkers began to arrive. Now this particular group was mostly made up of kids that did a 100m walk 100m run 5 min. steretch/squat routine every lap. Also an older gentleman came down to do laps, apparently he must have run track in his younger pre- joint replacement days, as he decided to park himself in the inside lane, also known as the shortest way around, I didn't mind much as it brought back memories of when I was doing the 1600 and 3200 on this same piece of real estate back in the day. The second 1600 was slower a 6:46 but with having to weave in and out that could have easily cost me the 4 seconds. 1600 number 3 was slower still as the lactic acid was filling in my legs and I really had to pee. 6:55, after hitting the near by port-o-let within the confines of my break I cranked out #4 6:56. At least I was under 7 min. I started going on #5 as some teen age dude was running, with his i-pod. I decided that this runner in a sea of power walkers was going to be my target and I was going to chase him down like a gazelle on the savanah. Each lap the gap came down and finally on my last circut I went into Benard Lagat mode and sadly like the great Lagat came up short of my target. My last split was the fastest of the day 6:41. It was no "Michelle" style run, or a blazing fast Angry Sprint set. But I seemed happy with it. I might add it to the arsenal once I have more time to run, because as of September 2 my ass belongs to Central Connecticut State University.

This afternoon I just did a ride nothing major. As of Tuesday, my afternoon runs and rides will become limited as I have the class schedule of doom and gloom on tap.

Degree= more money and more time to train
R.D.

Saturday's ride and Go Bree Go!

Well Yesterday ride was supposed to be 100 miles instead it cost me $100. The first 34 miles were uneventful. I got up to the lake and around with no problem, but as I began on my way out of Washington, I heard a swift whistling sound as if somebody launched a roman candle, followed by the tell-tale thump. A Flat Shit! I know what everyone is thing Bobby had a Normann Stadler moment complete with bike tossing, explatives, crying, and vowing to give up cycling for life....sorry guys I guess Normann and I will have to save that bike tossing contest for another day. I calmly descended upon my bike bag removing my spare tube, handy tire level, CO2 , and worked on removing the wheel. One cyclist rode past and offered help, I politely declined as I inspected my tire, shit I had blistered a hole the size of the dime into in through the chords and all. I wasn't sure if I put a new tube in if it would hold up but I was out in East Bum Kill and had no cell reception for a ride. I managed to get the tire remounted I had pinched the tube a tiny bit but I only needed it to survive 7-10 miles, so I could get back to my car and to the bike shop. Well it lasted about a mile....does that count for anything. As I approached a stop sign the familar whistle of the rear tube exploding rung out again. A woman in a Subaru had stopped next to me..." What was that?" She asked..."My rear tire going flat." I replied sort of laughing sort of stunned that this had happended twice yet I don't think a pinched tube or a gash in the tire would have anything to do with it. Long story short she gave me a ride back to my car..which was cool because otherwise it would have meant more than an hour walk in bike shoes. I decided in my Brilliance to take the bike out to Newington..figuring I could pay for it on my Trek card which I forgot is on credits only....d'oh. Well while I was there I had my persky deraileur problem looked at again, but when I found out the situation on my trek card they had already found the problem and were in the middle of fixing it ( worn out chain, so they had just cracked the old one , also got a good chastising for not cleaning the bike religiously.) So what was supposed to be a $70 for new tires ( Continetial GP Triathlons...Bjoern they are handmade in Germany, so you know that they've got to be fast....Angry to still want to get rid of that other set of Conti's I 'll take them off you.) was well above $100 over that due to labor, and new parts, ie a SRAM force chain, so since my Trek Card was useless, my book fund took a hit....no offense to the good guys at Newington Bike, they do an awesome job...but I think I'm going to domy future service with my Homies Dave and Al at the Bike Rack in Waterbury, it's not the quality of service is just I'm on a college kid budget, I'll still show up for spinining this winter and who knows maybe I'll buy that aero helmet from you...also if I like the Conti's I'll probably be back for another set...but Al dosen't charge as much for labor, mainly because he showing me how to do it myself....but thank you for getting the Stomper back in ass kicking shape.

Off my bike expediture news...man I'm still hurting after that...if you follow the adventures of First Year Pro, 2007 Kona Female overall age group winner and 2008 women's runner up at Ironman Japan, Bree Wee, is racing in Canada this weekend. At last check she was in 5th on the bike, more updates as the day goes on. Or you can just follow the race at Ironman live. And yes the burning question for all Canadian tri fans she was beating the Great Lisa Bentley.

Also head on over to Sir Angry's on updates on Runner Girl Leeana's Marathon in Quebec City. With all this racing I might be motivated to leave my computer for a ride or run of my own.

The diligent tracker
R.D.

Edit #1 6:30 PM ( 3:30PM IM CDN time) Upon checking the athlete tracker after my 12 mile run Bree Wee was 6th off the bike but as of yet hasn't crossed the half marathon point, I hoping it's just Ironman live being slow with the splits, but according to them she has dropped from the top 10 hopefully it's not a DFN and if it was I hope it wasn't a major injury. Also for any Kiwis reading this, Taupo's Bryan Rhodes won for the men, Cameron Brown's winning streak might be in jepoardy next March.

What's going on this weekend

Well this week is proving to be the culmination of the Racing Season in Canada



Runner Girl is off to Quebec City, to do battle with her marathon.



Bree Wee is getting ready for Ironman Canada.



Stateside is looking pretty quiet:



Speedy Claire Speed Racer...well I'm not sure if she's racing or not this weekend...she usually is.



Angry is keeping his racing plans under lock and key until Goofy...



Cranky...



Bjoern is getting ready to head over to Europe



Judi, John Hirsch and Tony are in countdown for IM Kentucky.



Saturday I have a 100+ mile ride on tap I figure I want to get all my base builders and long stuff on the bike out of the way for NZ while the weather is still good, then I can focus on letting it rip on my lake loops during the winter months. ( I want to bust 5:30 in Taupo and up the bar in the Bob-o/Claire Bike split battle.) I've been batting around the idea of racing the Hartford Marathon in October, but I'll play that one by ear. Tonight looking at going running or West Hilling it I'll make a decision after work.

Well that's all that's going on here.

For those about to Rock I salute you!
R.D.

New Olympic Sports...

Well I recently found out that this might be Baseball and Softball's last go round at the Olympics. For baseball the Olympics fall at a time when the pros are in the midst of their respective pennant races, so a baseball "dream team" of the top pros is unlikely, so sadly no one wants to see college kids and top minor leaugers earning street credit, so unless A-Rod, Jeter, Griffey, and Big Papi are suiting up in 2012, baseball might be going..going..gone from the program.



Softball well, since it was added in 1996 the American girls have dominated, almost embarrassingly, the only country that poses a remote threat is Australia. And sadly when the same team keeps winning the sport becomes..well boring... it's like the NCAA women's basketball final 4 every year you can expect a show down between Uconn and Tennessee. Needless to say, the sport will most likely get dropped.



So this leads me to ponder what sports will replace the American Past Times.

I have a few suggestions:



Men and Women's Rugby:
It's played the world over. It would appeal to Americans because it's like the NFL only more hard core, no pads, no 10 yard or 10 meter lines, ( ok they have a 40meter line and 20 meter line for penalty purposes ) or cycle of downs just pure and simple 6 attempts each possession to get the ball in the endzone , between the uprights or die trying.


Also I believe the US women would be a medal favorite , after all some of the softball players will need a channel for their rage.



Cricket:
It's kinda like baseball if it were run by the guys at NASA. All I know is the Indians and Pakistanis are sick in it.



Cross Country:
XC was in the games until the 1924 Paris games. The 1924 course was a disaster, there weren't enough aid stations, the weather was in the mid 90's, the course wasn't marked...and as a result the powers that be decided to scrap it. I think it's time XC makes a comeback.



Ultimate Frisbee:
Come on' who doesn't love ultimate Frisbee.



The Iron Distance Triathlon relay:
Michael Phelps on the swim leg for the US, Alberto Contador Cycling for Spain, Rogers Rop on the run for Kenya...it could be a winner, I mean after all who doesn't want to see more Phelps....

The 800m Funyak Medley:
Angry Runner Could bring home gold for the US and A.

Uzi Shooting:
Once again disgruntled baseball, and softball players are favored...just aim for the targets not the judges.

Hot Dog Eating Contest:
USA vs. Japan could be bigger than the Nathan's 4th of July bash on Coney Island. Although there is some argument that another food should be used due to the dietary restrictions of some competitors.

Dodgeball:
See the movie to understand while former Softball standouts would be favored.

Well I've got to send this list to the IOC then get back to watching the games after all I wouldn't want to miss the Gold Medal final of the Egg Toss, after the hard boiled controversy from 04 there is no clear favorite.


R.D.

Longest Ride since the Ironman

Yesterday I got in a 70.99 mile ( 113.5k) ride my longest since a little race I did way back in March. I managed to average 17.4mph not blazing but I'll take it, and all of this was in spite of a 30 min. rain delay. I started on my usual route and the skies were clear blue in Middlebury and Woodbury, I noticed some clouds in the distance but figured what the hell, it's not supposed to rain today. Things went well for the first 12 miles, but as I ascended into Washington the skies got darker and darker. Finally when I turned onto 109 the skies opened, ok I thought it's raining tough shit...then as I got into Washington Depot, thunder started and where there's thunder there's lightning I saw a Volunteer fireman lazily walking into the fire house across the road I decided that might be a good place to wait out the storm.. So I crossed and asked if I could wait it out. After getting the Ok I spent about a half hour watching the skies and a Group of Washington's bravest prep their newest apparatus for a parade/carnival/beerfest in Winsted. If you want to miss a rant on an obscure 70's TV show please scroll past the section in italics.

If any one here is a 70's child or happended to be channel surfing and saw it on TV Land I think I found the offspring of Squad 51 from the TV show "Emergency"

Daddy?

Baby?

Alright so maybe Washington's Rescue 1 doesn't exactly look like Squad 51 , for starters it looks like it's a early 90's model Ford where as Squad 51 was a 70's Dodge, but maybe it was the result of a fling with 80's Ford Ambulance. Irregardless, when I saw the guys loading the heavy equipment into this sucker that's what came to mind. Yes, I know my mind is a scary place.....

Alright back to the cycling. After about a half an hour and a couple of lightning strikes the sky began to clear and the rain lightened up so I remounted and continued to the lake. After a near death experience on Flirtation road, god I hate that blind stop sign, I did 3 loops around Lake Waramaug. I had 3 water bottles with me so fluids weren't a problem, and I figured some flat land work would up my average speed and allow me to work my aero position,it's a good loop to refuel on, as there is very little traffic, and no gear mashing climbs. After the "easy" part it was back to reality As I got up Flirtation Rd. and across 202 I realized I had to pee, ( I don't "let if fly" on training rides in which I don't have a clean pair of undershorts waiting in the car.) shit the little dinner is closed, the Fire Department is in Winsted , the hardware store will probably make me buy something.... I then remembered about Marty's Cafe in the Center of town, it was a little out of the way, but they had to have a bathroom. So I made it to Marty's did my thing and got back on the road. ( also the prices look fairly reasonable, Claire if you're coming up for a "freeze your beans 50 miler" I found a coffee shop that's closer than the Litchfield Dunkin Donuts.) Needless to say the rest of the ride went pretty smoothly, climb, climb, descend, climb into Morris, cuss out farmers who built this town on top of a hill....descend into Bethlehem, Woodbury, do the back portion of the Griskus tri loop like always. I looked at my watch as I got back on to Route 64 I had wanted to get an 80 miler in but once I saw it was about 6:45PM I decided I didn't want to do my quick run in the dark. So I called it quits after roughly 71 miles in the saddle. After a quick shoe change and putting the Stomper in the back of my car, I did the Griskus Tri run loop for a nice 3.5 mile (5.6k) run. It was hardly on world record pace, but I got it done in about 29 min. So that was Saturday,.

Today I have just a long run on tap. I get paid this week and despite everything I need a new pair of Trainers so I'm biting the bullet and investing in a set, I figure I'll buy another set in December because I'll definitely put the miles on them. Well that's all from my neck of the woods.

R.D.

Major Purchases on the Horizon

That's right it looks like I'm going to have an Ironman of spending in the coming months here are the biggies after the bills are paid:



HEAT Memebership: $35 It expired I need to renew.



New Trainers $70-$140: After cranking out a 6.5 miler in my racing flats and not feeling the pain that I have with my current well worn trainers it's official they are dead and need replacement. I figure $100 bucks at Sports Authority, Modell's, Road and Track or Fleet Feet is better than having to pay a foot specialist to fix my messed up legs....that's what I get for hardcore run focus in the early season.



New swimsuits: $40-80 When I'm using one of last year's sets of tri shorts for parctice and they're going see-through you know its time.



Aero Helmet: $HEAT discount on Rudy Project- $175 Not a major necessity but I do want to get one to see if it makes a differnce in split times.



Entry to IM New Zealand: $525 See previous post for why.



Airfare and Ground Transport for IM New Zealand: Ken Glah is working the number cruncher 3000 as we speak.



Entry to IM Arizona: $425 Bjoern and Bob-o take on Tempe....let the wailing, beating of breasts, grinding of teeth, and shifting through the ashes left in our wake begin.



Flight and Rental car: I have until next September to figure it out.

A bike case: $250 from the good people @ Nashbar.com

If I have any extra money, it's going into a savings account, because quite frankly I know in a year I'm going to have a Federal Student Loan ( consolidation ) to pay back, but hopefully I'll be a bit making more, and striving toward coaching on the side......quite frankly I said it before and I'll say it again I'm a poor guy in a rich man's sport. Next year I'm hoping that a limited racing schedule will help me save some money and do better at the races I'm focusing on.

Am I what I eat?

Upon several emails to Catherine she has often joked she doesn't know how to cook for an athlete, and has made references to me having some sort of "mystical athlete's diet" while it is true a couple days before a race I tend to go lighter on the fried foods, and I try to get some fresh fruits and vegetables in the diet regularly, I eat like the average 23 year old. I still eat chips, ice cream, drink coca cola like it's going out of style. I eat white bread,granted I am sort of going over to whole wheat, white pasta, and processed sauce. My mornings are usually started by a bowl of somewhat healthy cereal ( as my Grandpa is a diabetic so no Lucky Charms for him.) Dunkin Donuts coffee is my down fall, occasionally I celebrate with 1 or 2 bottles of Sam Adams ( except for the post Ironman Pub crawl I haven't really hit the bar since Sophomore year of college, too much liquor makes me act like a moron.) I eat at Wendy's at least once every two weeks. My friend Adam and I are hot wing connoisseurs. Don't get me started on pizza,Chinese food, barbecue, cheesecake, and other shit that will probably lead to an early end, heart disease or diabetes. In essence if it's in my fridge I eat it, with the exception of Mayo . For some odd reason I hate the stuff. Maybe it's the texture, maybe the smell, maybe it's the fact that it can clog my arteries in .05 sec. whatever the reason I don't really like it and my little brother is the same way.

ok so what was I writing about again, oh yes an athlete's diet...the way I see it right now I eat more with my check book than with my race plan or a food pyramid in mind. I still try to get carbs in before a big race, still like the fruits and veggies, still consume mass quantities of protein after workouts, and on some of my long training rides have snacked on Snicker's minis. I know what you're going to say, candy while working out, As your collective eyes roll back in horror,allow me to explain the method to the madness:
Snickers contain, caramel, peanuts, nougat, and chocolate.
The caramel,nougat and chocolate contain simple carbs for quick short fuel.
The peanuts and I think nougat have protein
Chocolate has caffeine for a short pick me up, hey it's probably a little safer than red bull.
also you can chew it so when you've consumed gu number 1000 in the course of your ironman, long ride, ultra marathon,it offers your taste buds, mouth and stomach a bit of a break.

Regardless, maybe this whole eat what ever's available, will fill me up, meet my nurtitional needs and not break the bank attitude is hurting my performance, if it is than I would be amazed to see how fast I can go on a "right diet" but as of right now that 5 boxes of pasta for $3 special at Stop and Shop is a good deal and providing me with what I need.

The guy behind Phelp's in the buffet line
R.D.