What does 2012 have. Well stay tuned and we shall see.
Been away from blog land for a while and lots changes since last post.I promise in 2012 I will write more. Illinois weather is upon us an indoor training is here. The race schedule for 2012 is in the works. The training regimen is switching gears from long iron distance races to shorter races. I feel the need for speed for a year then I will bump back up to a Iron distance race in 2013.
Also stay tuned for updates on Heyworth track season this year. The 2011 Cross country season went well and Heyworth saw an 11th place finish at State, 1st in Heyworth Cross Country history.
Lots to catch up on...
until next time
Train hard, Train smart
Sunday, January 15, 2012
Monday, April 11, 2011
Heyworth track
Just checking the calender and the State Track meet is 38 days away for the girls and 45 days out for the boys. The season seems so short and we have alot of track meets between now and then.
Heyworth has 3 meets this week and the meet tomarrow at CCHS will tell us where we stand in our training right now. The girls and boys are seated in the distances that they want to attend the state meet in. We will be running against some pretty big schools and some strong runners. Test number 1
This sport is definately mentally challenging for he LDks right now. They see improvement but being so young getting a grasp on what we are doing is difficult. They will understand eventually.
Heyworth has 3 meets this week and the meet tomarrow at CCHS will tell us where we stand in our training right now. The girls and boys are seated in the distances that they want to attend the state meet in. We will be running against some pretty big schools and some strong runners. Test number 1
This sport is definately mentally challenging for he LDks right now. They see improvement but being so young getting a grasp on what we are doing is difficult. They will understand eventually.
Wednesday, April 6, 2011
2011 Track Season starts
The 2011 Heyworth track season has started off with a couple of really good meets. The weather hasnt been to bad but the winds have played a part as it usually does. The long distance kids (LDKs) are geared up for a good season. Most of the boys coming off a tough and long basketball season. They jumped right back into the runners lifestyle and started putting in some quality miles. We only had 2 weeks of practice before spring break and another week until the first meet.
The first meet went as expected. I told the LDKs this was just a meet to see where we were physically and it proved to be some slower times for those who haven't pushed in practice.
After that first meet the kids realized that if the goal is to go to state they better start working hard. This past week I saw a big improvement in the desire to work hard.
Monday's workout 1 mile warm up, 1 mile at 85% out to the HILL, which has a nice even 3% grade, and then some good efforts on the hill for 20 minutes.
Our HILL is a great spot for training. The grade 6 to 8% and is marked off at 200 and 400 yards. At the top it has a false flat that really makes the kids strong if they hold the same effort.
During the 20 minutes they had strong efforts up and easy back down the hill.
While writing about our season I will only use first names or nicknames so here's a LDK roster.
Matt (Sr), Zach (Jr), Tim (Jr) Eli (Soph), Cade (Fr), BK (Fr) Kyle (Fr)
Hanna (Sr), Jess (Sr), Sam (Jr), Sara (Jr), Nicole (Soph), Kaley (Soph), Ally (Fr) Ginny (Soph)
A few of the LDKs had a big meet last night and I'm proud that we had such success after the HILL workout. Zach and Hanna both did 3200 relay, 3200, 1600 and 1600 relay.
Zach ran smart races and concentrated on the last 800 of the 3200 and pulled away for the win. 10:52 First mile was a 5:30 so it was a negative split race as well. Cade 10:56 and Tim 10:57 came through with a strong 2nd and
3rd place finish. They too were strong in the last 800 and stayed with Zach until the last 200. Matt always races strong and finished with 11:21
In the 1600 the lead pack was tight and was another strategy race. The pace was slow 1:13 for the first 400. After the the second lap CCHS took over the pace and pushed. Zach was relaxed and and BK fell off the lead pack with 600 left. Kyle ran another great race and is improving with a PR in just about every race. Zach took over with 400 left and got on pace. He began to push with Eureka and CCHS with him down the back stretch. At the 200 mark Zach did the PC and out kicked the 2 followers. Even with the slow first 800 he managed to run 4:52. BK finished 5:11 and Kyle 5:33 PR
On to the girls. Hanna ran great as always with this being her senior year she wants to do well so she is putting in some hard efforts. Her ran a 2:42 split in the 3200 relay but used this race as a warm up for the 3200 which she ran a 12:27 to win. The others Kaley, Jess and Ginny all ran strong races and finished 13:43, 14:04, 16:10 respectively.
During the 1600 the field was spread out behind CCHS and Hanna who ran 2nd until the last when she was passed by a shadow who she pulled through the wind for 4 laps. Hanna pulled 3rd running a 5:57. The others ran a strong race and are just starting to realize how important it is to work hard in practice. Nic 6:02, Kaley 6:12, Ally 6:31
Next is Tremont and some more training. State is only 39 days out for the girls and 47 days out for the boys.
True Victory is Victory Over Oneself
The first meet went as expected. I told the LDKs this was just a meet to see where we were physically and it proved to be some slower times for those who haven't pushed in practice.
After that first meet the kids realized that if the goal is to go to state they better start working hard. This past week I saw a big improvement in the desire to work hard.
Monday's workout 1 mile warm up, 1 mile at 85% out to the HILL, which has a nice even 3% grade, and then some good efforts on the hill for 20 minutes.
Our HILL is a great spot for training. The grade 6 to 8% and is marked off at 200 and 400 yards. At the top it has a false flat that really makes the kids strong if they hold the same effort.
During the 20 minutes they had strong efforts up and easy back down the hill.
While writing about our season I will only use first names or nicknames so here's a LDK roster.
Matt (Sr), Zach (Jr), Tim (Jr) Eli (Soph), Cade (Fr), BK (Fr) Kyle (Fr)
Hanna (Sr), Jess (Sr), Sam (Jr), Sara (Jr), Nicole (Soph), Kaley (Soph), Ally (Fr) Ginny (Soph)
A few of the LDKs had a big meet last night and I'm proud that we had such success after the HILL workout. Zach and Hanna both did 3200 relay, 3200, 1600 and 1600 relay.
Zach ran smart races and concentrated on the last 800 of the 3200 and pulled away for the win. 10:52 First mile was a 5:30 so it was a negative split race as well. Cade 10:56 and Tim 10:57 came through with a strong 2nd and
3rd place finish. They too were strong in the last 800 and stayed with Zach until the last 200. Matt always races strong and finished with 11:21
In the 1600 the lead pack was tight and was another strategy race. The pace was slow 1:13 for the first 400. After the the second lap CCHS took over the pace and pushed. Zach was relaxed and and BK fell off the lead pack with 600 left. Kyle ran another great race and is improving with a PR in just about every race. Zach took over with 400 left and got on pace. He began to push with Eureka and CCHS with him down the back stretch. At the 200 mark Zach did the PC and out kicked the 2 followers. Even with the slow first 800 he managed to run 4:52. BK finished 5:11 and Kyle 5:33 PR
On to the girls. Hanna ran great as always with this being her senior year she wants to do well so she is putting in some hard efforts. Her ran a 2:42 split in the 3200 relay but used this race as a warm up for the 3200 which she ran a 12:27 to win. The others Kaley, Jess and Ginny all ran strong races and finished 13:43, 14:04, 16:10 respectively.
During the 1600 the field was spread out behind CCHS and Hanna who ran 2nd until the last when she was passed by a shadow who she pulled through the wind for 4 laps. Hanna pulled 3rd running a 5:57. The others ran a strong race and are just starting to realize how important it is to work hard in practice. Nic 6:02, Kaley 6:12, Ally 6:31
Next is Tremont and some more training. State is only 39 days out for the girls and 47 days out for the boys.
True Victory is Victory Over Oneself
Friday, March 25, 2011
im back
Its been way to long blog land. I have been extremely busy, but training and racing have been right on so far this early in the year. I have lots to catch you up on not only in 2011 and 2010 as well. I won't go back to far into 2010 just to Ironman Cozumel.
2010 was supposed to be a year for racing a few smaller races but I found myself needing / wanting another Ironman. So in June I found that Ironman Cozumel still was open for entry. A destination race sounded awesome, especially since it was being held in November, a cold time here in Illinois, and it would be hot in Mexico. I had never been out of the country before so my passport was ordered and plans were made. I'll be posting a race report soon. I will say that it was a great experience.
Onto 2011...
This year my "A" race is Ironman Wisconsin. The race is being held on 9/11, the 10th anniversary of the day the world changed forever. I plan on putting everything on this race, as I do with all the ironman races, but I'm hoping this one will be different. I'll post my race goals so everyone one can see and I'm sure some will even remind me from time to time what they are.
So far this year I feel really strong in the pool . I have been spending 3 mornings a week in the water and I have been staying consistant with 10,000 to 15,000 yards a week. I have realized that I have only been swimming for 6 years and I still have a lot to learn. I will say that I'm getting faster.
Biking is what I'm really gonna have to concentrate on. Leg strength is a weakness and being aware of this will push me through of this early strength phase of training. Hills, hills, hills gotto love them.
I recently had the opportunity to hammer some miles in the hills of Nevada. I took a 6 day trip to a triathlon camp put on by the Boise Aeros, a tri group out of Idaho. I quickly found out that my Illinois legs needed some help up some of hills/mountains. I was humbled on the fast day of camp. Everyday started with a nice 5 mile run, uphill to Starbux. What a great way to start the day. After breakfast we would head back to the casino and get ready to ride.
A cool ride the first day, sleeves and long pants were definately needed. Since the weather in Illinois had been nasty in January and February I had only ridden outside 1 time before this trip.
Day 1 turned out to be a 60 mile day with close to 5000 feet of climbing. The following days were just as tough. Weather it was a 40 mile day or an 80 mile day I began to get more comforatble with the climbs.
Getting back to the flatlands of Illinois the weather has really put a hurtin on outside riding, unless I was to wear multiple layers.
Come on weather change for the better.
Race reports will be posted soon on Cozumel and St Pats 5k.
2010 was supposed to be a year for racing a few smaller races but I found myself needing / wanting another Ironman. So in June I found that Ironman Cozumel still was open for entry. A destination race sounded awesome, especially since it was being held in November, a cold time here in Illinois, and it would be hot in Mexico. I had never been out of the country before so my passport was ordered and plans were made. I'll be posting a race report soon. I will say that it was a great experience.
Onto 2011...
This year my "A" race is Ironman Wisconsin. The race is being held on 9/11, the 10th anniversary of the day the world changed forever. I plan on putting everything on this race, as I do with all the ironman races, but I'm hoping this one will be different. I'll post my race goals so everyone one can see and I'm sure some will even remind me from time to time what they are.
So far this year I feel really strong in the pool . I have been spending 3 mornings a week in the water and I have been staying consistant with 10,000 to 15,000 yards a week. I have realized that I have only been swimming for 6 years and I still have a lot to learn. I will say that I'm getting faster.
Biking is what I'm really gonna have to concentrate on. Leg strength is a weakness and being aware of this will push me through of this early strength phase of training. Hills, hills, hills gotto love them.
I recently had the opportunity to hammer some miles in the hills of Nevada. I took a 6 day trip to a triathlon camp put on by the Boise Aeros, a tri group out of Idaho. I quickly found out that my Illinois legs needed some help up some of hills/mountains. I was humbled on the fast day of camp. Everyday started with a nice 5 mile run, uphill to Starbux. What a great way to start the day. After breakfast we would head back to the casino and get ready to ride.
A cool ride the first day, sleeves and long pants were definately needed. Since the weather in Illinois had been nasty in January and February I had only ridden outside 1 time before this trip.
Day 1 turned out to be a 60 mile day with close to 5000 feet of climbing. The following days were just as tough. Weather it was a 40 mile day or an 80 mile day I began to get more comforatble with the climbs.
Getting back to the flatlands of Illinois the weather has really put a hurtin on outside riding, unless I was to wear multiple layers.
Come on weather change for the better.
Race reports will be posted soon on Cozumel and St Pats 5k.
Saturday, September 26, 2009
Ironman 2009
Ironman Louisville
08-30-09
It seemed like everything just kinda fell right into place for this race. After my surgery the heeling process took forever. Through 3 threrapy sessions a week, and continuous training I just kept getting stronger every week. The doc told me I could start pulling with my left arm about 40 days out. That was also right about the time the second incident happened. Another crash, and I wont bore you with the details. It did hurt a little....
With this slight set back I inquired and found out there is no refund on Ironman races even with surgury and a doctors note. I decided to put my best effort into just getting through the race. Mindset was probably what was going to have to be the strongest to get through the day.
After arriving in Loiusville and getting checked in I wanted again get the feel for Ironman by getting charged up at the expo. This expo was totally boring, dull and not exciting at all. Usually there is an energy that grabs you while just walking around but this one was disappointing.
Friday and Saturday morning the swim course opened up and I had had to go check out the current. Just an easy up river and down river swim, but both ways felt like I was swimming into the current.
The rest of Saturday was relaxing in the room, checking in the bike and gear bags and then off to sleep early. The alarm never had a chance to wake me up, I was up early making coffee and getting my nutrition plan working. It was off to check the bike at 5 when Transition opened. Tires check, water check, Infinit Nutrition check, special needs bags check. Then it was a short walk to the swim start, body marking and when I arrived the line was already a mile long. I walked to the end and stood for a minute and decided that I know I could find someone to stand by closer to the front. After searching a while I found the other sharks closer to the front. This spot was actually closer to the front than I thought.
The pros went off at 0650 hours and the gun sounded for the rest of us at 0700 hours. After diving in and finding a rhythm it seemed like the swim went fast to the first turn. I had open water, and started to believe that this swim could be my fastest IM swim yet. I stayed out from the bouys 20 yards and sighting was extremely easy. I was in the clear for the entire swim. I traded stokes with someone for a while, but pulled ahead after the second bridge. I got clogged up a little getting out of the water, and ascending the stairs I glanced at my watch and I was shocked to see 1:11 It only took a second to realize that this time wasn't bad for training with one arm.
In T-1 pretty smooth thanks to the volunteers.
Out to the bike and a new course, a hilly course and what a beautiful course. I got out easy and wanted to take the first 20 miles easy since it was pretty much rolling except for one climb. Reaching the out and back portion I knew this was the stretch that had the largest hill. Decending the hill lots of speed, and fun 40+mph hanging on. Going down the hill I kept thinking and looking at the riders going the other way. Everyone one standing up and cranking hard. I hit the turn around and started back up. I am glad this was the biggest hill on the course. I then started pushing to get to the town of La Grange in my projected time. The town was packed with people cheering and having a blast not competing. I needed the crowds energy and I would see them again at mile 68-70. Again the course was rolling and beautiful. I know I could have pushed harder but I was controlled and jst kept telling myself that it was a long day. Passing the town the second time I told myself it was time to pick it up and the crown made it easy to really hammer through the next few miles. The first climb out of town I must have been spacing out cause I missed a shift and my chain came off. I was off the bike for maybe 60 seconds, which felt great on my legs. On the way back along the river I stretched and began to get my mind on what was next.
My nutrition was dead on for this race. I have give props to Infinit Nutrition. I rocked out 2 and 1/2 bottles on the bike. I also had 5 gels and all the water I could drink. No problems at all. I did take solids with me but never felt like I needed anything other than Infinit.
I'll take that 5:50 bike with hills. I know I will train for this race again and I will definately prepare differently.
T-2 uneventfull nice, smooth and was happy again with the volunteers.
I grabbed my gels, Buzzerk and was off. I ran the first two miles without tightening my shoes, and these first miles were the fastest of the day. I was running next to a guy who had a garmin and he said the mileage was on. My watch said 13:58, WHAT that was way too fast. I was supposed to be at 8:30's. Setteling in what a great day to run a marathon. I really never had any problems through out the run. I was comfortable, I just wish it would have been hotter so I could have passed more people. I did get to see some of the pros out on the course. The first loop felt like it took forever, but it was a pick up running down 4th street to the cheers of the crowd. The finishing video showed us running by Churchhill Downs. I still don't remember that portion of the course. The second loop I saw alot of people walking and moving slow. I walked through a couple of aid stations becuase of crowding, and starting back up was really never a problem. It just seemed that when I got back up to speed I was entering a another aid station.
What a great finish line, 4th street, lights, people music I even heard Mike say my name. Finishing time on the clock really through me off at first, 11:20 it was almost a let down. I then remembered it was a time trail start. I looked at my watch and it said 11:08, which made more sense. Metal, photo and then a quick sit in a chair near the porto pots for a while before I headed back to the hotel.
For my third Ironman it seemed like the initial stiffness and involuntary muscles tremors were the worst. It took a few minutes to gather myself and make it back to the hotel. There I got cleaned up, ate some pretzels, a bannana and drank some coffee.
Making it back to the finishline, drinking bloody mary's and watching other's finish was the bomb. All in all for what I went through this year during the training phase I will take this finish and hope for better next year. .
08-30-09
It seemed like everything just kinda fell right into place for this race. After my surgery the heeling process took forever. Through 3 threrapy sessions a week, and continuous training I just kept getting stronger every week. The doc told me I could start pulling with my left arm about 40 days out. That was also right about the time the second incident happened. Another crash, and I wont bore you with the details. It did hurt a little....
With this slight set back I inquired and found out there is no refund on Ironman races even with surgury and a doctors note. I decided to put my best effort into just getting through the race. Mindset was probably what was going to have to be the strongest to get through the day.
After arriving in Loiusville and getting checked in I wanted again get the feel for Ironman by getting charged up at the expo. This expo was totally boring, dull and not exciting at all. Usually there is an energy that grabs you while just walking around but this one was disappointing.
Friday and Saturday morning the swim course opened up and I had had to go check out the current. Just an easy up river and down river swim, but both ways felt like I was swimming into the current.
The rest of Saturday was relaxing in the room, checking in the bike and gear bags and then off to sleep early. The alarm never had a chance to wake me up, I was up early making coffee and getting my nutrition plan working. It was off to check the bike at 5 when Transition opened. Tires check, water check, Infinit Nutrition check, special needs bags check. Then it was a short walk to the swim start, body marking and when I arrived the line was already a mile long. I walked to the end and stood for a minute and decided that I know I could find someone to stand by closer to the front. After searching a while I found the other sharks closer to the front. This spot was actually closer to the front than I thought.
The pros went off at 0650 hours and the gun sounded for the rest of us at 0700 hours. After diving in and finding a rhythm it seemed like the swim went fast to the first turn. I had open water, and started to believe that this swim could be my fastest IM swim yet. I stayed out from the bouys 20 yards and sighting was extremely easy. I was in the clear for the entire swim. I traded stokes with someone for a while, but pulled ahead after the second bridge. I got clogged up a little getting out of the water, and ascending the stairs I glanced at my watch and I was shocked to see 1:11 It only took a second to realize that this time wasn't bad for training with one arm.
In T-1 pretty smooth thanks to the volunteers.
Out to the bike and a new course, a hilly course and what a beautiful course. I got out easy and wanted to take the first 20 miles easy since it was pretty much rolling except for one climb. Reaching the out and back portion I knew this was the stretch that had the largest hill. Decending the hill lots of speed, and fun 40+mph hanging on. Going down the hill I kept thinking and looking at the riders going the other way. Everyone one standing up and cranking hard. I hit the turn around and started back up. I am glad this was the biggest hill on the course. I then started pushing to get to the town of La Grange in my projected time. The town was packed with people cheering and having a blast not competing. I needed the crowds energy and I would see them again at mile 68-70. Again the course was rolling and beautiful. I know I could have pushed harder but I was controlled and jst kept telling myself that it was a long day. Passing the town the second time I told myself it was time to pick it up and the crown made it easy to really hammer through the next few miles. The first climb out of town I must have been spacing out cause I missed a shift and my chain came off. I was off the bike for maybe 60 seconds, which felt great on my legs. On the way back along the river I stretched and began to get my mind on what was next.
My nutrition was dead on for this race. I have give props to Infinit Nutrition. I rocked out 2 and 1/2 bottles on the bike. I also had 5 gels and all the water I could drink. No problems at all. I did take solids with me but never felt like I needed anything other than Infinit.
I'll take that 5:50 bike with hills. I know I will train for this race again and I will definately prepare differently.
T-2 uneventfull nice, smooth and was happy again with the volunteers.
I grabbed my gels, Buzzerk and was off. I ran the first two miles without tightening my shoes, and these first miles were the fastest of the day. I was running next to a guy who had a garmin and he said the mileage was on. My watch said 13:58, WHAT that was way too fast. I was supposed to be at 8:30's. Setteling in what a great day to run a marathon. I really never had any problems through out the run. I was comfortable, I just wish it would have been hotter so I could have passed more people. I did get to see some of the pros out on the course. The first loop felt like it took forever, but it was a pick up running down 4th street to the cheers of the crowd. The finishing video showed us running by Churchhill Downs. I still don't remember that portion of the course. The second loop I saw alot of people walking and moving slow. I walked through a couple of aid stations becuase of crowding, and starting back up was really never a problem. It just seemed that when I got back up to speed I was entering a another aid station.
What a great finish line, 4th street, lights, people music I even heard Mike say my name. Finishing time on the clock really through me off at first, 11:20 it was almost a let down. I then remembered it was a time trail start. I looked at my watch and it said 11:08, which made more sense. Metal, photo and then a quick sit in a chair near the porto pots for a while before I headed back to the hotel.
For my third Ironman it seemed like the initial stiffness and involuntary muscles tremors were the worst. It took a few minutes to gather myself and make it back to the hotel. There I got cleaned up, ate some pretzels, a bannana and drank some coffee.
Making it back to the finishline, drinking bloody mary's and watching other's finish was the bomb. All in all for what I went through this year during the training phase I will take this finish and hope for better next year. .
Friday, June 26, 2009
Hot Hot
This weather is great training weather. The hotter the better, just keep drinking. Took a nice ride the last two days while the temps were mid 90's. I had two water bottles and an Infinit bottle loaded up. I made a water stop at a few small town to refill and the attendants thought I was crazy for being out in this weather. Oh well just another day closer to the race. Riding in these temps makes me not hungry on the bike even though I think of food all the time. I definitely needed to eat and felt in when I pushed the pace on the way back into town.
As of now I'm 66 days away from Louisville and I will be going into the race a little under trained. At least in my own thoughts.
WOWS is still going strong. The water temps are up but some still wore a wetsuit. There were 30 plus out to brave the waters. Someone stole my paddles so the makeshift shovel paddles did the job. A little heavy toward the end and blister started to form but we managed to get the course set up. I know I have said it before but swimming open water is the real deal. A different feel when you cant see a lane line and there are no turns. I can actually relax more, and when you find your rhythm or breathing pattern its much more enjoyable.
Thursday night and Tuesday morning fun runs are in full swing. Last night we had over 20 people attend. It was hot and buggy and the mosquito's were terrible as the sun started to go down. The fun runs are to get or to keep the Heyworth kids in shape for the upcoming cross season and also to give some folks an opportunity to learn how to run and maybe shed a few lbs.
While training in this weather just don't drink while training you must keep prepared all day. Just like I tell the kids drink drink and drink some more.
Train hard train smart
As of now I'm 66 days away from Louisville and I will be going into the race a little under trained. At least in my own thoughts.
WOWS is still going strong. The water temps are up but some still wore a wetsuit. There were 30 plus out to brave the waters. Someone stole my paddles so the makeshift shovel paddles did the job. A little heavy toward the end and blister started to form but we managed to get the course set up. I know I have said it before but swimming open water is the real deal. A different feel when you cant see a lane line and there are no turns. I can actually relax more, and when you find your rhythm or breathing pattern its much more enjoyable.
Thursday night and Tuesday morning fun runs are in full swing. Last night we had over 20 people attend. It was hot and buggy and the mosquito's were terrible as the sun started to go down. The fun runs are to get or to keep the Heyworth kids in shape for the upcoming cross season and also to give some folks an opportunity to learn how to run and maybe shed a few lbs.
While training in this weather just don't drink while training you must keep prepared all day. Just like I tell the kids drink drink and drink some more.
Train hard train smart
Saturday, June 13, 2009
ironman training 2009
Ironman training for Louisville has not been easy. With this type of injury/recovery I'm finding it takes several months to heel correctly. I'm getting stronger everyday and hopefully be released to swim in July. Right now I am swimming with the right arm only and I feel confident enough to swim the whole race with one arm. Masters has been helpful and 3-4 times a week now that track is over is helping.
The bike training is going fairly well. I feel I have a good base and my legs are stronger because of all the hill training. I have several longer rides planned the next couple of weeks and will report back.
Running is my strongest at this point. I have had a long run week this week with Sunday 10,Monday 15, Wednesday 19, Friday 20 miles. The 19 mile day I split 14 -5 hills and the 20 miler I split 18-2. My speeds and times stayed fairly fast, 7:30- 7:40ish with the exception on the Friday. I ran the Illinois Special Olympics torch run with fellow Police Officers so my pace was slower. I did manage to throw down several tempo miles the fastest being 6:16. This morning I thought maybe a little soreness but nothing except for the blister that appeared on my pinky toe.
Out for more
Train hard,train smart
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