2008 into 2009

Today is the last day of the year. I just fininshed my last workout for 2008: 3 sets of circut weights and a progressive 3 miler, 7:00 6:30 6:00. and a warm up and cool down. That was all my schedule called for. Next year is tomarrow and there will be good things to come.

As far as my training and race schedule it will be geared toward 2 main races and possibly a third if the second race goes well. Goals for 2009: Boston Marathon, Louisville Ironman and KONA ? That would be the ultimate challange and achievment at the same time. I can do this if all of the planets are inline and everyone else in my age group has a bad day or I just rock for all three events. We shall see.

This past year found short races, The Rockford Mile 5:14, to the long races St. Louis marathon 3:24, Memphis Marathon 3:19 and Florida Ironman 10:59 and just about every distance in between. Everyone of the events had its ups and its downs, and I have learned from every minute of every race.

Even though this years over there will be memories to live by, stories to tell and experiences to learn from. All in all life is good and it only gets better.


Until next year

Train hard, train smart.

cold ice snow

This weather is killing me. Ice snow sleet craziness and I'm running on a treadmill. Man thats sucks. The cold dosen't bother me at all, but I would rather see it hot. This fisrt week of 18 on my Boston training went well. I am gonna keep to Hal's advance training schedule and still manage to keep biking, swimming and 3 days of weights. This is gonna make me even stronger when my Ironman training really kicks in.
Tonight its supposed to drop to -0 and with the wind -24. An I have to work out in the crap. Oh well it toughens ones spirit.

Train hard, train smart

Boston bound after a PR

On Saturday Dec 6th, I woke up in Memphis and decided to run a marathon to see if I could qualify for Boston Marathon 2009. It just so happened the that the St Jude marathon was on that day. After 2 cups of coffee, protien bar and bannana I set out to find the start line. I located the pace group 3:20 and stood by for the go signal. While waiting there I introduced myself to some folks and stretched for a bit. At 8:00 the horn sounded and we were off.

This group I had joined were from all walks of life and had one thing in common for the day. Reaching the same destination in the same amount of time. The first several miles the group of 25 or so stayed together and chit chatted back and forth. Every once in a while, one of the leaders would give words of encouragment or tell us what terrain was ahead, right turn, left turn, uphill, downhill ect.

At mile 12 we lost several folks who were just running the half marathon. From here the numbers just started to dwindle. The pace was still right on track when we passed the 13.1 mark 1:39:38 still averaging 7:37 per mile. At this point I was feeling comfortable and strong. I almost made the decision to pick up the pace to see what I was capable of. But then again I remember my last two attempts in St. Louis. I came back to reality and just continued with the group at the same pace.

Mile 18 came and went with the exception of the group now consisted of 10-12 people. The pace still the same and it was time to start on the Infinit nutrition bottle that I had carried for the last 18 miles. Up until this point I had taken on water at every other aid station and 3 Power gels, at miles 5, 10 and 15. I still had 1 more gel for mile 20. I sipped Infinit on a couple occasions but I was saving it until later in the race.

I havent mentioned the course yet. Hills there are some hills in Memphis. The only other marathon course I can compare to is St. Louis. More hills here in Memphis and steeper. St Louis has those long drawn out inclines.

Back to the last few miles. Every once in a while I could feel that my innner right hip flexor was extremetly tight. When I felt this twinge, I shortened my stride and the feeling would go away. I really wanted to stretch out my stride with a 5 K to go. The pace group had the same Idea it seemed as though we were picking up the pace towards the end. After passing the 24 mile sign I took the last of my Infinit and through away the bottle.

At this point the group was less than 8 plus the two pacers. The final mile had two hills and the last was pretty steep leading into the Grizzlies stadium. I could hear the announcer saying names as they came across. I entered the stadium and turned left to the finish. I crossed 3:19:37. I did it... I made it to Boston on the 3rd attempt. 7:37 ave. per mile

The next few hours there was involuntary muscle tremors, bathroom visits and head into the trashcan after a cold piece of pizza. All worth it? YES

The day was a marathon PR by 5 minutes. I finished in 197th overall and 24th in my age group. I really want to see what kind of time I could get on a flat course. We'll see in the near future. Now this race season is over I will be gearing up for the 2009 season. The race schedule will be posted soon.

Train hard, train smart

Next

Ok whats next, well I decided to continue to utalize all the training I did and see if I could crank out a fast marathon. I chose Memphis St. Jude Marathon which is being held December 6th. There area few folks from the Bloomington Normal area going down so it should be interesting. My goal is to qualify for Boston so a sub 3:20 is needed. I will sign up for the pace group to be with others with the same goal. The last couple of marathons I haven't done this, but will get the push from the pace group this time.

After the Ironman I only took three days off. I met up with some folks at the track and started with a 2 mile warm up nice and easy. We the through down some 400s. Their plan was to do 20 of them on 2 minute intervals. I completed 10 and was feeling the effects of the race 4 days prior. I decided to bow out and just continue to run. I competed the day with a nice 3 mile cool down. Did I mention it was windy cold and rainy well it was nasty.

The next day I was a little stiff but not sore. I went out and did a just under race pace 8 miler. This felt pretty good to get back in a grove and stay there. Also since the race my nutrition has still been right on. Another thing that has changed is I am wearing compression socks, 2XU compression socks. i will not run or ride again without them. If you haven't tried a pair, order them and let me know. The test was the 8 miler I just mentioned. My calfs were sore as heck after that 8 and I blame it on no comp socks. The additional miles I am doing between here and the marathon I will be wearing them.

I have been running most days nothing less than 8 miles. I am feeling confident that this race is the race to qualify. I looked at the profile and there are some rollers and elevation changes. The last 5-6 miles looks the best DOWN HILL... Today is hill day... I am planning on running a 4 mile warmup, then 12- 1/4 mile hill repeats and a 4 mile cooldown. Tomarrow a track workout. Thursday Thanksgiving and onto a taper week. Taper this time I will continue with some high mileage until the last couple days before the race.

Train hard, train smart

Florida Ironman 2008

Florida Ironman 2008

This year Ford Ironman Florida was jam packed with all kinds of excitment. The crew going down trained hard for what was to be a beautiful day to race. Arriving on Tuesday before the race we got in late so unpacking, checking out the condo and its views, was all we had time for.The Boardwalk Condo was the host site and this is he way to go. . Thanks to Tamara White for arranging such a spacious place to stay.

On Wednesday I was wide awake at 0400 hours, and off to get coffee and a few needed items at Walmart. I was back in the condo in time to brew a pot, watch the sunrise and collect my thoughts. So far so good.The way this Ironman experience had started. After unpacking and walking down to Ironman village which was littterally a stones throw away, we checked in for the race and was off for a swim. Swimming in salt water is effortless with a wetsuit. I had forgot after just a year how easy the swim was. The water was nice and around 72 degrees. There was one problem this year. A rather large sandbar had grown right infornt of the swim course. At low tide the water was 1 -3 feet deep and the sand bar was 25-100 feet wide. Everyone thought this was going to be a problem. and it proved to be for some including me. Maybe it will be gone by Saturday. No such luck.

The rest of the time before the race was spent relaxing and getting things ready, bikes, gear, transition and special needs bags. Ironman village was again such a cool place to hang out. The energy and excitment that is generaed from the athletes,spectators and vendors is an experience in itself. I wanted as much positive energy as I could get. The night before the race everyone pitched in and a good dinner of Chicken Marasala, salad,bread cookies brownies veggies WOW I had to stop myself from really pigging out.

Over all I slept pretty well until 0300 hours. I layed there for a minute and decided it was a good day to get up a do an IRONMAN. I got up made a pot of coffee and had my usual race breakfast. After going down and dropping off our special needs bags and doing the last minute checks with the bikes everyone came back to the condo and was just hanging out resting and relaxing. Nerves really never set in. At 0630 hours everyone headed down to the beach to get this Ironman started.

The swim strategy was the same, start to the far right ans stay out of eveyone way. This worked for the most part and added some distance
but I had open water on the first lap. The second lap I got caught up in the crazy stuff. At one point there was just no were to go and from the looks of some of the pictures no one was swimming on the outside of the bouys. some looked as if they were cutting accross the middle of the course. Oh well swim time did improve from last year but I know I would have been faster if there hadn't been the sand bar to navigate accross and there was a puking episode on first lap, salt water gotta love it.

Time 1:09:38

T1 was once again an experience. No place in the tent so I found a spot outside. I was right on time until mother nature called me. 9:56

Once out of the bike I got in my zone early and started my nutrition plan. I was passing people and for the first 40 miles and I may have been passed 12 times. and then all hell broke loose. I was then being passed by lines of 12-20 drafting off each other. I know sometimes its tough to resist the urge to jump on and take a ride. But I wanted to run a clean race. The new bike worked great and I saw several other Speialized bikes throughout the day and luckily I was passing them. What a difference a full carbon makes. I stopped once to again visit Johnny on the spot, but for most of the ride I was relaxed and stayed in my comfort zone.

Time 5:30:43

T2 5:45

Now its time to get out and pick off some people. I started out with a blazing first couple of miles and it felt good. I told myself just to hang onto this feeling. I guess all the brick workouts did there trick. Mile 5 aid station Mother nature made me stop for a fourth time. I stopped and immediately my right hamstring knotted up. I massaged it and completed my task. Back to running it was about the turn around in the park when I realized that I forgot my Infinite bottle. That was ok I still had an extra gel with me so I took it. At the halfway mark I grabbed up my Infinit and gels and took of for another 13.1 The second loop I still felt pretty strong no leg issues and I strongly recommend checking out some compression socks. I saw everyone on the run, which gave me a boost of energy. I made it a point to grab sponges and water at evry aid station. I have to say the aid stations were great. Those folks handing you stuff, asking how you are doing, and words of encouragement always help. I enjoyed the last 2 miles the most. I picked up the pace and actually ran. I just wish I could hold that pace throughout the marathon.

Time 4:03:41

Total 10:59:41

Pictures and walk back to the condo. I skipped the food tent this year. My gut wasn't feeling so good. I went back too a deserving shower and layed down for a few.
After an hour or so I began to feel better and I had my first beer. The finish line this year was pretty awsome. The crown stayed cheered and danced until the last finisher came across. The next couple of days was relaxing beer, pizza, beer, oysters, beer, banquet. I forgot beer, beach, beer jacuzzi. I'm sure you get the picture.

In closing Ironman makes for a long day but what it takes to get there is what counts. I had a PR by 38 minutes, which is good in anyones book, but it was only a few minutes after the race when I began analizing what I could do to better that. Is this addiction or competitive spirit. My guess is that it's both. There will be more training in the near future which leads to more Ironman finishes.

Thanks to all who had a part in this adventure.

Next

Train hard, train smart.

count down

I haven't had much time to sit down and write these past couple of weeks. I have been busy with cross country and trying to keep myself busy during this taper period. I have 7 days to the big race and looking at the clock right now, 7 days from this minute I will be 22 minutes into the swim. What a ride its bee this time training. I had changed and tweeked a few things during training and I feel extremetly confident and strong.

The weather here in Central Illinois has been a bit on the cool side. Last week on a cool 40 miler I noticed I wasn't dripping with sweat even though I was pushing fairly hard. I have gotten used to gauging how much I replace fluids by how much I loose. So I have done three heat simulated rides this past week and 1/2. This consist of riding on the trainer, high cadence with extra clothes on. These sweat sesions felt really good. Time wise the first was two hour ride and the next two just one hour rides. This to was a perfect time to practice my transitions right into the run.

The second count down is cross country count down to State. Today 10-25-08 is Regionals over in Monticello. Bus time 1045 hours. The kids are ready for a fast day even though its a bit on the cool side and it has rained for the past two days. On Thursday we took the kids over and ran the course. Tihs was actually my first time on the course as well. Its located in Allerton Park, a beautiful setting thats going to give the kids serverl terrain changes. There will be some extremely tricky areas that the pace will slow but this is regionals there will be fast times. The kids enjoyed running easy and getting used to the course or at least there are good fakers becuase the main reason for going was stopping and scarfing down a ton of Pizza at Monical's on the way home.

Next week Sectionals on the same day as Ironman Florida. 11-01-08 My day will be a bit longer than the kids but I will survive off the positive energy the kids bring. The state meet 11-08-09. That is the day the kids have been training for. The kids have put in the time, effort and the peak of training is here. Three hard races left, go the the well races, run like an animal races, make it hurt races. I tell the kids its lasts only so long, then its over you can't go back and put more into it now so leave IT out there.

Train hard, train smart

New machine

Here it is.. Finally I have the right color and set up. Last week the frame came in and was built up. I have ridden the bike 3 times and everything seems to be good. The fit is perfect and now I will build my confidence up the next couple of weeks. I have a long ride today to test ths fit comfort. It shouldnt have changed but it will be tested.

Race wheels look great and they are fast...

IRONMAN 30 days out

It has been a while but, there is a great reason. Some long ironman training days and cross country have taken all my time and energy. The first good news is the new bike is built and I can't wait to throw down some miles with it. That was a grueling ordeal, but after going through three frames to get the right one it is going to be worth it. It will be a fast machine.
WOWS is still going strong last week we had a cookout that brought out some 14 swimmers. The numbers are down but there are only a few of us that are still training for races. Ironman world championship, Florida Ironman and Arizona Ironman are still left this year. The air temps have only been in the 60's for the last couple days so the water temps are going down. Wet suits are definately needed, unless you are a polar swimmer.
Runs have been going great. I feel really strong right now and plan on feeling this way after that 112 miles. This year the goal is to take several minutes off of last last years time. a slow but with no cramps or problems 4:30. This year I wiill be under that time and the goal < 3:40 I feel at this point in training this time or better is do-able.
The swims have been fun but hard work. I wish I would have started swimming earlier in life. Right now I have the confidence to kill last years time of 1:10. But not worring to much about burning all my energy during the swim. I want a comfortable and smooth swim this year. If I'm out of the water faster than last year then thats good. My time in the pool has paid off. This years strategy is the same, start out to the right and angle in toward the farthest bouy. This adds 50 or so yards to the race but keeps me out of the washing machine for the most part.
The bike as I said before a new ride his year will definately make me faster. Accompaning the new bike are some race wheels. 100mm Blackwells and I went to tubulars this year. A big difference in frames full carbon compared to alluminum is like a Caddy compared to an old pick up truck. The 30 or so rough miles headed back into PCB will be a breeze. Hopefully that 5:37 will be smashed this year. Just having the confidence on the new bike will take off several minutes. Another training aspect that I changed was I'm watching my cadence and heart rate instead of speed. This is a simple change but has worked out for the best. I feel more relaxed on rides. Since speed for me is an adrenaline addiction the change has set my worries aside. Heart rate training is still a new concept for me but, staying within a particular HR zone for periods of time has made me even stronger. Consistancy is what I needed to boost the confidence in all three aspects. Swimming has some limits to HR training since my Garmin HR monitor has water limitations.
The next week I still have some tough training and long miles to do. Then its onto taper for me. I will be cutting the training by 30% starting with runs, bikes and then swims. Taper is a pretty interesting part of training. I usually spend alot of time researching and calculating what I've done over the past months. Finding out the totals of laps and miles will be more interesting this time becuase of the HR training. Zones and BPM will be calculated.
30 days out from the race I'll do final equipment prep time, mental prep time. Like last year I will make a IRONMAN race day receipe this will be taped on the bike and carried through out the run to remind me when to eat and drink. It also contain mantras to keep the mind strong. I know what punishment the body is taking and what it feels like. The mind rules, so I have to keep it busy with positive sayings and thoughts. This will push me right to the finish line.

Train hard, train smart

Park Forrest Scenic 5 miler

Park Forrest Scenic 5 miler

09-01-08

I would like to start out by thanks to Mitch and Co. for all the accomadations Sunday night. Nice dinner at Olive Garden to get everyone full, and good company to get pumped up for the race. I did have my usual pre race dinner, Chicken Marsala. Got some good sleep, Rossi claims he snores but I was out and hoping I didn't.


Race morning up at 0400 hours to have coffee,bannana and protein bar and of course pre race mother nature visit (s). Arrived at the race site and people were just starting to show. Got ready and had a good warm up with Rossi and Josh. I know I need to watch more of the comedy channel to get into the conversation. Timing was right on all morning and I felt pretty good even though training right now has been primarliy IRONMAN long distance. I had a plan to go out and do a progressive run.

After high 5's the gun went off and I settled in and thought I was right on track for the progressive run until I passed the the 1 mile mark 5:50. That was way to fast, no progressive run today. I held onto the lead pack and the pack started to lengthen out. Passing mile 2 at 11: something, Garmin showed me doing a 6: 09 I was able to pick it up a bit passed several people. I settled in behind three others and the wind was at our face so I just stayed behind and drafted. We passed the 3 mile mark with a 6:10 not bad and I was feeling good. Mile 4 never saw the marker or clock and I was still with the three other guys all looked close to my age group, but we had slowed a little. I fell back slightly as we went up the last hill but was able to catch back up and crossed the finish line with a 30:42

This put me in 33rd over all and I pulled 5th in my age group. I'm glad I took 5th it was a better prize than 1st.

In conclusion everyone on the team did well. and I would suggest that next year everyone put this race on the schedule.

Once again big thanks to Mitch, Adidas, Often Running and CO. It was a great experience. I have some hard training days ahead and as I do these long swims, rides, and runs I will be pulling from all of the energy and support the team has. I will try and squeeze in the next few events into my schedule: Decatur classic, ISU and Canal connection, but for now I will be concentrating on the FLORIDA IRONMAN.

Train hard, train smart

David

XC,Swims, school

Today was the first day back to school for the 2 still at home. We shipped the oldest off tho play football at Illinois College about 1 1/2 hours away. Not to far in case he needs something. The other two started today so the house is empty.
Cross Country season started and the kids should do fairly well. Good coaches, Trask and Arnold pluspositive attitudes will take a few to the state meet this year in November.
I have been running with the team trying to keep up with a few of the faster kids. This has pushed me to rely on the faster work outs as my speed work. Progressive runs tempos and negative splits has made my summer running fun.

Well its been over a week and my bike is still in the shop. I should get it back on tuesday. Ive put numerous miles on the feet the last week and I need my wheels back. I hope its don e right.

My other training has been going well. I feel strong on the swim. 3 days a week in the pool and 1 day of open water has been paying off. I have been participatng in 2 masters swim a week for my drills, speed and interval work. Fridays are just easy long swims and Wednesday open water swims I have been concetrating on sighting and different breath counts. This year my goal for the ironman swim is to be out of the water in 1:05 or less.

train hard train smart

David

News

It is about time and there is so much been going on. Going backwards in time since the last post. On this past Saturday I ran a mile at the Rockford mile Here is my quick race report:

Rockford Mile
08-09-08


This race was a first of two kinds for me I have never just ran a mile straight for time and this was my time traveling to do the Rockford mile. I was exicted for both. I drove up after work in plenty of time to get a good warm up in. Rossi and I ran the course so I could see the terrain and feel the down hill aspect of the course. After returnnig to the start area I still had 20 minutes to wait.

While waiting for the gun to go off the starter dropped the chamber and the blanks on the ground.Opps. He fixed it and Bang were off down hill. I held back until I got to the bottom and I looked out ahead and the leaders were flying. I kicked it in and began passing people. I started way out to the right and began making my way toward the center of the road. I started to count who was up aheand and I was surpised that I was in the top 10. I kept waiting to be passed and was surprised that it didn't happen.
1/4, 1/2, 3/4 ,splits didn't have a watch and didn't here them called out. As we turned for the finish line I could see that I made up some ground on two battling it out just ahead. I only wish I had another mile. As I approached I could see that the clock still had a 4 as the first number. Holy #%#% Could I break 5, NOT. I passed under the clock 5:11 so I thought. It ended up being 5:14, must have been the black spots I was seeing that covered up part of the 4. Still I am happy with that time and placing.

Awards, great job team. Everyone that ran placed. I was surpised to hear my name. I placed 7th overall masters and 2nd in my age group.

That was a fun race and I will be back next year again.
Moving on.. As soon as I can get my camera to work there will be new photos of the new toy. Yes the stealth Cannondale is officailly retired. I bumped up to a full carbon 700 cc bike. I wanted a bike that stands out and that as of now no one else in the club has. I had seen a similar bike at few races but not this model I chose the Specialized Transition Comp. The bike was ordered and came in and after the local bike shop put it together we found that there was a slight problem with adjusting the rear brake. Could it be the brake itself or is it the frame. First we ordered a new set of brakes, Nope that was't it. So it could only be the frame. It took some time finding a frame but after a weeks wait the new fram arrived. I picked up the bike yesturday and it looks fast.

Training has been vamping up. Long rides are here and my swimming 4 days a week is paying off. After that set back around July 4th my foot is feeling fine and I am begining to really push on the run. I feel comfortable at race pace which I should. I have been doing some tempo and speed work on the shorter 5-8 mile days. On my longer runs ahead I plan on doing so progressive workouts. I just have to tell myself to start a bit slower and conserve for the longer pushes toward the end.

The next post should be sooner than later.
Go USA

Train hard train smart

David

Miles for smiles

This was my second year particpating in Miles for Smiles a charity ride for St. Jude. Around 140 riders took to the challenging course 30.60 or 100 miles. Starting in a large group was interestng and it took me few to catch up to the lead pack I don't know what gave me the idea to go out with these guys but I did. Once I found my grove I stayed with them and had a good time.

What there are hills on this course in central Illinois? Why I don't train hills but it seemed that everyone else has. Each hill I would fall back and then have to play catch up which burned alot of energy. At around mile 44.30 I fell back again and said that was a good ride while it lasted. Another rider fell off the pack and stayed with me for a short time but then fell off my pace. The technical part of the cousre was yet to come, and that was around spin lake. THere are some hills which I wasn't geared for. I had a 12-25 rear cassett on and I had to really crank out some revs on the big hills.

At around 80 miles I found myself truning left instead of right Why? I have no idea. I ended up in the small town of Secor on Rt 24. I wasn't going to turn around and go back so I took a detour east on Rt. 24 through Elpaso and then back south on Rt 251 and returned to the course in Kappa.

I finished the course a little long 104 miles total so only 4 miles over. I finished strong with a time of 5:21 and some change.

Good ride for a good cause.

Train hard, train smart

Evergreen Tri

Here we are again post race report. The Evergreen International distance triathlon was a blast, wet blast but a blast. Lets start with the race set up: Thanks for all the volunteers and members of the Tri Sharks who spent numerous hours sweating on the set up.
The swim set up went on without any major problems. I will brag a little for those who helped. The distance turned out right on the money. It took average time to set up, nice weather and very little wind helps. Nice job guys. Distance dead on...
Back on shore folks began arriving and viewing the swim set up and I enjoyed listening to different conversations of people saying "it looks long", "Theres no way that course is right". One person was standing at the boat ramp when I was loading up the boat and said, "I've got to swim that far, I'm only doing the sprint". Come to find out the guys with her told her that the International was a two looper and the sprint a one loop. They ended up makiing it right after a few minutes.
The night prior to my race I have a ritual of eating good and relaxing. Not this time around, I still had not got the bike ready or race gear or my usual chicken marasala dinner. After rushing around I did manage to eat some roasted chicken ramon soup and a PBJ. Sleeping didn't work either.
I got up around 0330 hours and made coffee. My morning ritual started a little early. Coffee, protien bar, bannana and I loaded up for the short ride to the race. I stopped for gas and made the bigest mistake of the day. I bought one of the those instant energy drinks. I read the label and it said instant energy, long lasting, no crash, no elevated heart rate, ya right remember that thought.
On the way to the race it started raining and continued to rain throghout the drive. After arriving it let up a bit so I unpacked the car and went to find my spot in the transition area. I am glad I packed large garbage bags, they came in handy. At one hour to go they announced that it was going to be a wetsuit legal race. Most of the talk was " Man I forgot mine, I didn't pack mine, I wish I had mine". Well I didn't forget mine so I planned on wearing it. Mistake #2
I grabbed the wet suit goggles and swim cap and headed over for a warm up. On the way I got a mother nature call and went to see her. After, that episode I reached the entrance to the swim they were calling people back in, so I had no warm up. This really didn't bother me because I had 1650 yards to warm up. If I had warmed up I probably would have found out that the water was to warm for the wetsuit and would have opted not to wear it.
Off goes the elites and I'm in wave three, 6 minutes back. I told another guy in my wave that I hoped to pass some of the eiltes. Next group off. 3 more minutes to wait. I placed myself to the inside and the go signal was given. I felt really smooth in the beginning. Stroke, breathing and I was holding strong with the pack. At the first turn I cut it perfect and just prior to the turn out of no where this guy swam straight across me. I have no idea where he was going. Just after the turn I felt extremely warm and began to get dizzy. Immediately I thought it's the wetsuit, I'm way to warm. I slowed came up and took a few breast strokes, I got my bearings back and grabbed the front of my suit and let in some water. Throughout the rest of the swim I could tell that my heart rate was up. Remember mistake #1 That had to be it. I told myself to control my breathing and finish smooth. I was out of the water at 27:08 ave 1:39 per 100
T1 needs work as usual, but once on the bike and a few miles into the ride I got my legs and started hammering. With the exception of the water and all the turns I had a good ride. I did notice watching some of the riders coming at me THERE WAS ALOT OF DRAFTING going on with the elites. On the ride I was watching my heart rate and it averaged 155-163 for the most part. Lately I have been staying at around 158 for the same out put.Back to mistake #1. The last half of the ride was faster I hooked up with a guy on an Orbea( 10 yards back of course) and traded positions a few times. Ride time 1:10:44 ave 21.1 mph
T2 again I need to shed 45 to 50 seconds off. On to the run which I feel is my strong point. I started out just trying to get my legs and I felt good pushing and striding out. I was passing a few people I looked down at my heart rate and it was reading 163. but it felt higher. I felt like I was running in sand instead of watery pavement. I continued to pass and began to have some fun with the volnteers High fives and thanks to all of them. On the out and back to the east I felt a hand on my back and the new prez of the Tri club, Ryan, he passed running strong as ever. I pushed for a few hundred yards behind him, and then let him go. After passing the one to go sign I took off and finished strong with a 6:39 mile. Run time an embarassing 46:07.
All in all it turned out to be a good day for some and a not so good day for others. I learned a valuble lesson about the energy drink and will not Ever have one again. I placed 11th in my age group, 48th overall and I did manage to qualify for the USAT nationals in Portland Oregan.

Some one said after party? yep there was one.

On to the next race

FLORIDA IRONMAN
November 1st

Train hard, train smart

David

I'm back

I'm back from vacation... It's time to start hammering the Ironman training plan. I put in some good open water swims in the Northwoods and a few good bikes. Running I will be back at it after a short set back. The foot id feeling fine now and I will start putting on the miles again. The weather was great and I did put down some good R and R. Refreshments is one of the R's Its been a while since I did that. I stopped in at one of the local bike shops "Z best bikes" and spoke to the owner John and found out that there aren't any triathlon clubs in the Northwoods. There are several trail riding clubs but I never got hooked up.

The roads are pretty smooth and some what hilly. I found several dead end roads which were not marked but the scenery was good. Woods, wildlife, aroma, log homes mansions get aways. Some folks just have way to much money. I'm thinking about running an add in the paper to see if anyone would adopt a 42 year old triathlete. Back to reality.. The fishing was slow, saw some small muskie, boated one fish all week. The pan fish were few and far between but I really didn't concentrate on any of the lower food chain fish. One day the big one will happen.

The optimal training week has been tweeked up a bit. I felt that the mileage wasn't good enough stay tuned for the finals. I will be doing a three week rotation with the fourth week as an easy week. There are only 16 weeks left until the big day. 112 days, but who's counting.

Train hard, Train smart

David

Ironman Training 2008

I'm trying to find an Optimal trainng week. This week I will be doing to following work outs to see if it will work. There will be some tweeks but for the most part I will stick to it.
I have also made the switch to an Am / Pm training schedule and have a heart rate monitor.

Monday

AM XC 5 miles rolling hills pace 6:40 HR 148 -152
PM Track 1 mile warm up HR 130
4X400 w/ easy 400 in between HR 168-172
4X200 w/ easy 200 in between HR 168-172
1 mile cool down HR <138>Tuesday
AM Masters swim 2450
PM easy ride 30 miles
warm up 4 miles
TNTT course 11 miles
cool down 4 mles
total 49
Wednesday
AM Easy 8 miles 7:30
PM WOWS (open water swim) 3000
Thursday
Brick 20/5
Friday
Swim3000
Run 5 miles
Saturday
Bike 30
Sunday
Off

Cross Country

Unoffically, some of the kids that have an interest in cross country are meeting for runs on Monday mornings and Wednesday nights. There is a great group of kids with potential. I can see a few making it to the State Cross meet in November.

A good early morning run today I stayed in Zone 4 for 4.3 of the 5 miles. I am extremely comfortable at this level . I forgot to pause the Garmin so this put our ave up a little for. the most part we averaged a 6:50 mile. A few wanted to go faster and split off at the halfway point. Youth is a good thing.
After the run an ab workout with the kids.

A quick rest and then this afternoon is a track workout.
warm up
4X400
with 400 easy between
4X200
with 200 easy between
cool down

Next race is a 5 miler extremely competitive.
Park to Park on July 4th.

Train hard, Train smart

David

TNTT

Yep, last night at Tuesday Night Time Trials was a great night to ride. Good show up and Eric Arndt showed up to time us. Check out his site. http://www.itsracetime.com/ This was my first time trail of the year. Last year I was way ahead of this year as far as my cycling fitness. I rode the 11 mile course in 31:40 last night ave. 20.6

There were some fast folks out last night and the course record was smashed by Kyle May owner of Spin City Cycles in Decatur, time 25:47 Good job

Need for more mileage will change I'm 20 weeks out from my Ironman race. I will start my training schedule and be getting faster as the year goes on. The folks that come out and time trial range for beginner to Pro, which makes us inbetweeners feel good. Its passing those and then getting passed. A boost of confidence when passing and a boost of confidence when being past becuase one day, maybe one day it will take them longer to catch and pass me, or better yet not catch me.

Train Hard, Train Smart

David

Steamboat

They claim it the fastest 4 miler in the US. The times were fast and congrats to the really fast guys and gals. It was cool starting up front with some extremely talented runners. After the flag dropped I enjoyed watching them pull away from me so fast.
Going into the race I have been battling that head chest cold that's going around. How much mucus can a human being generate? I"ll save you from the gross mucus stories. I'm sure we have all been there.

During the first mile I was hacking and attempting to get my rhythm but could not get it. First mile went by at 6:02 and I told myself just to settle in and stay there. I could see a few team mates up ahead and as long as I kept them in sight I could concentrate on something other than my rattling chest mucus. Mile 2 I slowed and went by at 12:14 I usually see and 11 something there. Hitting mile 3 I could still see Josh and Nikki up ahead and I thought I could pick it up a bit. I gained just a little going through the 5K mark. Time 18:50
Well the last mile I just hung on and waited for the down hill. The crowd always pumps me up a little so I picked it up for a nice finish. 25:11 Ave 6:18

Nice awards ceremony, I worked on my tan and got to watch some talented runners pick up some hard ware.
A great race and finish for the "Often Running Team" You guys rock...
Thanks Mitch and sponsors for this opportunity.

Next race Park to Park July 4th

"Train hard, Train smart"

David

Its the real deal

Just this past week I had the opportunity to attend a presentation from Vision Quest Coach Robbie Ventura. www.visionquestcoaching.com There were 20-25 folks that attended and at first the energy was low but soon picked up. Folks that attended were from numerous back grounds and experience, Triathlon, Crit, Exterra, and from beginner to Pro.

Robbie spoke on the key points to first getting started in endurance sports and moved onto what VQ would offer an individual seeking coaching assistance. From high tech equipment just to the basic set up of a training plan, VQ has plenty to offer.

A newbie that I am I was sold right from the beginning. I have visited their website and have spoke to a few who have and still train with VQ, with success I may add. I have yet to find a dis satisfied athlete.

I will be contacting VQ for further questioning and may soon be a VQ athlete myself.

Train hard, Train smart

David

Tri Shark Classic

Race report
David Quinn
Tri Shark Classic
06-07-08
Sprint Triathlon / Duathlon
59:24

The morning started out wet and stayed that way until race time. Along with the rain came the thunder and lightening.This postponed the race and the decision was made to run 1.5 mile, bike 13 mile, run 1.5 mile. After a good warm up I was feeling strong but I had a wait, I was starting in wave 5. I got to watch the elite racers start and cheer for a a few others. Ryan good start, the rest, well it happens. Head up and keep working on it. When wave five was called Emily stepped up which was good I had someone to chase. Emily was running a relay and got to start with the old folks .When we started for some reason a runner from the P tri club was confused as to weather we started a wrestling match or a running race. I was just holding my ground in behind Emily and another gent and at one point this guy dropped his shoulder and pushed me out toward the cones as we exited the drive to turn north. What do they say in Nascar, "bumping is just racing" That's fine I still smoked him. I held back because of the ride ahead and still managed to hold 3rd throughout the 1.5 time 9:18 a 6:00 pace
T-1 1:34 I have to work on this, I got passed by a few in transition
Out on the bike which I knew would be tough and slow going around the corners. I almost lost it in the first mile, but the stealth Cannondale held on. I 'm not making any excuses other than I need more mileage in the saddle. Bike time 36:52:10 average speed 21.2 mph
T-2 1:26
Back on the run, feeling the quads from the ride, oh ya but its time to go. I made up some ground on a few and it felt good to pass the ones who took me on the bike. I came back in hearing a few cheers from the crowd which pushed me across the line at 10:12:40 a 6:35 pace
Total time 59:24:50
A cool down with the Tuma and Strickley ended the day. Over all it turned out to be a good day at the races.
Next
Steamboat June 14 in P town
Train hard, Train smart
David

Operation Santa Memorial Day Race

This race was for a cause that all should be proud of: Men and women who serve our Country overseas. Operation Santa Memorial Day race is in its 1st year and the race directors did a fantastic job in organizing such a great race. Plenty of volunteers and Police presence made this a safe race to attend. After the race the post party I give a thumbs up too. Great food and spirits and great awards for the winners and those who placed in the age groups.

I would recommend this race for everyone next year.


Race report
05-26-08
Operation Santa Memorial Day
4 Miler
24:13 3 loops
1st Age group
As usual I got up at 0400 hours and had my coffee, banana and 2 pieces of peanut butter toast and then a bottle of Infinit Nutrition. Pre race rituals got to love them. I had some motivational time to search the net and check out some race videos on You Tube.
Zach ( Happy Birthday, new age group for him today ) and I loaded in the car and went to meet with other race team members in North Normal. At 0700 only Emily showed ,so Off to P-Town. After arriving, we got registered and met up with Chris. Racers were coming in so we went out for a 2 mile warm up. Right off the bat, it was humid just the way I like it, so we got a good sweat going.
After the warm up I was feeling good. I thought this may be a fast day. Once we reached the start line I was seeing some familar faces and some new faces. Once again I start summing up the competition and I tell myself just to go out slow so you can finish strong. The GO, and were off. Chris, Zach and a few others take off fast. Em and I take off and stayed back and I was feeling comforatble on the first loop. The first mile marker sounded off at 5:25, what no way. Em asked me if that was right and I said no. I was wearing my Garmin and I looked down and saw it registered 5:33. When the tone went off for the mile we were at 5:49.
Half way through the second loop I was pushing comfortably, now in front of Em and her newly found friend. I know Em was not that far behind. I pulled in behind a couple runners and the second mile went by at 11:20ish. It wasn't until Em caught back up and passed that I felt a little heavy. Mile three went by and I didn't even look at my Garmin. I told myself to go ahead and finish strong. I could see Em up ahead and her orange shirt was my target, thanks Em. Heading into O'brien feild, down the ramp (Quads) and around the soft warning track to the finish. I finished at 24:13 ave 6:08.
All in all I feel I had a good race and the Often Running Team pulled off 3 first place times. Chris 1st over all, Emily 1st over all and I went 1st age group. Zach also ran a good race and finished 1st age group and 3rd overall. It was a good birthday for him. Again thanks to Mitch and the Often Runnung Team for this opportuninty. All you all inspire me to achieve what I do.
"Train hard, train smart"
Next race June 7 Tri Shark Classic
David

WOWS

This year WOWS started off great with 8 swimmers. The swimmers braved the low 60's water temps for a good after noon of training. I on the otherhand did not have a wet suit because of an incident with a big rip during a Tuesday Masters morning swim. The new wet suit is on order.

There are three weeks left before Tri-Shark classic which means three more chances to open water swim. Some new swimmers realized last night there is a huge difference between pool swimming and open water. I offered a few tips on sighting which they picked up right away and made them feel more comfortable. Good job guys.

This year a few plans are in the making for transition night, swim to run and even a cook out or two. So come join the fun at Miller Park with the Sharks.

Train hard, Train smart

WOWS

Thats right WOWS (Wednesday Open Water Swim) is starting again May 21. The Tri Sharks of Bloomington / Normal will again utilize the City Park to hold this weekly training opportunity. I will be set up by 5:00 pm for those who want to brave the waters. This next week the water temp is and will be chilly so I suggest a wet suit.

Last year I learned so much from practicing in open water.Looking back at training logs I utilized the pool for more of a drill speed session and used the open water session as long distance training. This balanced me out for what I accomplised last year. This year I will also approach the same training but with more intesity. I am still a reletively new swimmer but with some hard work I will take off more time in the races.

Hope to see plenty of swimmers this year.

Train hard, Train smart

Class 1A state meet

Here we go Class 1A State track meet. Once again we had 12 kids qualify with time or place at the sectionals. and we took a few extra alternates along as well. Friday the school had a pep send of with balloons and High 5's. The High school track team was also out there.

Arriving at the East Peoria Sports complex made some of the kids nervous and opened the eyes of others that this is the BIG SHOW. A long wait for my distance runners. They were not scheduled to run until 4:45. Alot of stretching and relaxing was on the adgenda.
After a moderate warm up they were ready. I only have one complaint about how IESA ran the meet. After the kids checked in, they had to stand in line for up to an hour with no warm up clothes. The kids even asked to keep the warm gear on but IESA wouldn't let them. Hopefully its warmer the next couple of weeks.
My first runner 7th grade girl 1600. Nicole was seeded 4th and man was she nervous. A good start running in the middle. What I like about her she runs with a smile on her face all the time. On the first lap she moved up through the pack nicely and placed herself in 8th position and she said there until the last 200 where she moved into 6th place. She finished strong with a 5:39 and some change. A new PR for her by 14 sec. The winning time was 5:28
Her splits 1:18 1:23 1:21 1:15

Up next was was a 6th grade boy running up to the 7th grade 1600. Brain is in his first year and I will say it now, look out for this kid. He improves with every meet and I was wanting to see how he ran with other becuase he ran behind Zach all year and there was no one close to him. Believe it or not he was seeded 10th coming into the race with a 5:25 at sectionals. Brain ran a good race with the exception on the first lap passing 3 wide into the wind. He will learn patience and race stradegy. He kept picking off the the others but ran out of track. He placed 8th with a PR of 5:12. The winner did have a full beard for a 7th grader and ran a time of 5:01 Brian's splits 1:10 1:22 1:23 1:17
No 8th grade girls this year, so on the 8th grade boys. Zach was seeded 1st going but new he had alot of fast milers out there. He ran against them last year and last years 7th grade winning time 4:55. The race started and he immediately had to run alot of rabbits down. He finally took the lead on the second lap where he has felt comfortable all year, but was pulling the champ from last year with him. A couple of chasers were falling back and Zach kept pulling all through the third lap. He attempted to kick the last 300 and did put some distance between him and the second place. On the last 150 the 2nd and 3rd place worked together and pulled up to Zach and passed him with 100 left. Zach kicked again but was unable to recover after pulling those guys around. I think he is happy with the way he ran his race and ended up with a 3rd place finish. PR 4:54:40. Winning time 4:52 Zachs splits 1:09 1:15 1:17 1:13

Now with the mile down I had the same runners for the 800 on Saturday. Nicole was up first again. Seeded 5th going in she felt a little more comfortable, but was still nervous. A pep talk and another long wait after check in looked like it took its toll an all the runners. She got boxed in the first lap and had to make up for a loss stride. She managed to pull strong and passd several runners to place 6th. Again with a PR 2:35 which is also a new Heywroth Jr High record time. Old time 2:38

Brian was up next coming in seeded 7th. A slow start it looked like he was holding back on the first 400. He began picking it up the last 200 and passed again on the turn 3 wide. The kid has got a kick too and was even pinched inside in the last 100, but still managed to pick off 2 more runners. Brian finished 11th with a time of 2:26 winning time 2:15

In the 8th grade boys 800 Zach was seeded 2nd coming in to the meet and again had a field of fast runners. Zach began moving up after the first lap 1:05 and never looked like he was comfortable. He finished strong with a 2:16 which placed him 8th. The winning time 2:10 was won by a friend of Zach's Oliver Meows from Holy Trinity. At least it was someone local. After the race Zach said he was so tight and cold from standing there for over an hour.

The relay team for 4x200 and 4x400, Nick,Ryan,Sam, Elijah competed against some very strong teams. The relay team ended up with and 8th place 1:52:13 in the 4x200 and 5th place in the 4x400 with a time of 4:17:90
Other participants from Heyworth that didn't place, had a good showing and now know what needs to be worked on.
High jump Ryan 9th 5'00
Discus Ashley 19th 74' 11
Corey 18th 111' 07
Shot put Ashley 34th 23' 06
100 Lauren 24th 13:89
200 Lauren 19th 28:83
400 Cassidy 13th 1:05:63

The future of Heyworth track continues, stay tuned. With the track season coming to a close it only opens up the door for cross country.

Train hard, Train smart
David

Heyworth Jr. High Track

Well last Saturday was track Sectionals, and the Heyworth tracksters did awsome. Even though the weather was again uncooperative, cold and windy the kids pushed through and placed some pretty good times. All in all we had 12 make it to the State meet which is this Friday and Saturday. May 9th, 10th in East Peoria.

Heyworth is ranked. With ZQ being ranked #1 in the 1600 and #2 in the 800. All others were up high as 4th 5th and 6th spots. RK was ranked #2 in the high jump for 7th grade boys.
Girl State Qualifiers
Shot and Discus
8th AM 26' 02" PR
79" 03" PR
100
8th LB 2nd place 13:86 PR
200
8th LB 1st place 28:56 fastest to date 27:60
400
8th CS 2nd place 1:04:38 PR
800
7th NB 1st place 2:42:00 PR
1600
7th NB 2nd place 5:54:73 fastest to date 5:54:59

Boy State Qualifiers

High Jump
7th RK 1st place 5'4"
Discus
8th CN 2nd place 117' 00" PR
100
7th RK 2nd place 12:77 PR
200
7th JK 1st place 26:08 PR
400
7th SA 1st place 1:01:12 PR
7th EB 2nd place 1:01:28 PR
800
6th BK 1st place 2:29:82 fastest to date 2:28
8th ZQ 2nd place 2:17:25 fastest to date 2:15
1600
6th BK 1st place 5:25:72 fastest to date 5:24:00
8th ZQ 1st place 5:05:05 fastest to date 5:02
4x200 relay
7th NN, SA, JK, EBl 1st place 1:53:21 fastest to date 1:53:20

Lake Run 2008

Lake Run 2008
4.37
This was the first Lake Run at this distance. I completed the 12 K back in 2006 and enjoyed every minute, ya right. Back then I was a new runner and was sucking wind bad. Today after training for a couple years I found myself still sucking wind. But this time I did enjoy it. I was a little slower than I would have liked, but looking back at the last few weeks I haven't logged that many miles in after the marathon.
Ok onto the race.
Got the lake in plenty of time for a good warm up with Brandon. High fives and congrats from folks seeing me for the first time in my new race team colors. Cool and windy, disappointed in the weather, but that is what our spring has been full of.
WOW the National Anthem was sung beautifully and then BOOM. I don't know about the long course folks but everyone up front on the short course got caught off guard or at least a few of us did. Out of the shoot I felt great, up close to the front watching other team mates run well. The first two miles were smooth, tail wind pushing from behind for most of the second mile. I was passed by a few familiar faces and at this time I was close to the top ten and wanted to hold off everyone else. I followed in behind a team mate for a few and we pushed back through the mile 3 head wind. For some reason , What? no excuses, I slowed as we turned back North. I looked back and saw that no one else was even close so I lengthened my stride out until the next turn and then took off for a strong finish. 28:14 on the GPS.
All in all I did enjoy the race. I wish I could have stayed for the after after part. But being a Jr. High track coach took me away. By the way we had 12 kids qualify for the State meet next weekend.
In closing good job to all the Often Running Race Team athletes.


Train Hard, Train Smart
David

Recovered / Whats next

Its been two weeks since the marathon and I feel pretty good. I cut back on impact training and was strictly riding and swimming. I took back to the road yesterday and it was a beautiful afternoon for a nice 10 miler. I told myself to take it easy which I did. I met up with Brandon Moen and he wanted to just do an easy 10, but for him an easy 10 is at well over my race pace. He agreed to go slower since this was day 1 of getting back. The fastest mile was 7:14 and it felt good just to stride out a little. The rest were between 7:20 and 7:50. It was good just to get back out for a few miles. I am recovered.

There are several races coming up and a few additions to my race schedule. Next is the Sullivan sprint triathlon. www.sullivanil.us/triathlon.htmThis is a small fun triathlon that is very competitive, but it is a great race for the beginner tri athlete. A pool swim, windy bike, and a nice easy run on a packed rock path, except for the last 3/4 mile its paved, is a good starting race to get the tri blood pumping. Usually the weather takes its toll on folks. The wind in central Illinois is brutal at times. Just get in aero and crank.

May 3rd there are several races going on that weekend. Mine, the Lake run 4 miler or 12K haven't decided which I 'm doing yet. I am leaning toward the 4 miler since I haven't done that one yet. There also is a track meet, state qualifying sectionals that day. I will have to take off as soon as I get done running. There will be several of our runners make it this year. From now until then confidence building and proper mindset is the key, but I won't forget about the hard tempo's, speed work and long runs that are on the schedule.

Train hard, Train smart

Often Running Team

Good news folks. That's right, your wannabfast2 president was selected to be on the Often Running Team. For those who don't know Often Running is a Retail store in Normal Illinois. Great store check it out. The race team, sponsored by Adidas, is a select group of competitive athletes from different age groups that participate in several races ranging from 5k to marathons. With an Adidas sponsorship, the Often Running Team members can be seen representing at races, sports shows and expos. At this time I have only met a few of the team members and they are a great group of individuals / athletes. I am looking forward to meeting the rest of the team soon.

Stay tuned

Train hard, Train smart

Track up date

Maybe one day we could get a meet or two in. The weather has been nasty and two meets have been cancelled. Last Saturday though a 8 team meet was held at Bloomington Central Catholic. The kids were nervous and just wanted to get on with it. The girls were up first and did a fantastic job. A few standouts came out of the 6th graders, and I was impressed as well as proud. Some of these girls have competitive edge which I didn't see in practice. So my statement as to having an athlete such as Desiree Ficker come from a small town in central Illinois may hold true. Once the first competition jitters went away you could see what good quality practices have done. A few girls were seconds off state qualifying times.

Girls 1600 runners NB 6:14, CR 6:41 HS 6:45, AH 6:59, JB 7:07, DH 7:26 Though qualifying time for 7th and 8th grade is 6:03 a few runners have a good chance to make it to state.

Girls 800 runners consists mostly of 6th and 7th graders. We do have one 8th grader representing Heyworth. The times were OK, but once again first time jitters were there and some tears were shed. As a coach positive reassurance will lead these girls onto better times. State qualifying time 2:42
NB 2:55,RF 3:20, CM 3:20, AH 3:24, KP 3:24, SS 3;28, KR 3:29, JD 3:33, KC 3:34

Girls 400 m state qualifying time 1:07
BW 1:15 KZ 1:16 and on the 8th grade level CSt 1:07, CS 1:18

Good job girls.


On the boys side, again I was impressed. After being patient watching and cheering on the girls it was the time to get warmed up to race. The sprinters faired well and still have some room to improve. Next was the 1600 meter run which was the only race I got to watch before I had to leave for the race I was preparing for. They ran the 6th, 7th, and 8th graders together, which put the field at over 20 runners. There were some good points to this but also some bad points as I will explain shortly. For some this was their first race and others you could tell the jitters were there, but soon to leave.

The gun went off and ZQ, and BK were out to a fast start. ZQ, an 8th grader has been training fairly hard and has some races under his belt. BK was in his first race and he is a 6th grader. Watch out for this 6th grader in the future. The rest of the field trailed as ZQ and BK pulled ahead. The the first 400m ZQ came across 1:03 and the trailing BK 1:16 The rest of the field began to spread out and by the middle of lap 2. I have new stop watch and I inadvertently pushed the wrong button and lost track of the splits. Lap 4 started at 3:47 for ZQ and he finished with a strong 5:03. The unfortunate part was ZQ and BK had to pass numerous runners in the last 200m, which added a few seconds to the end time. BK's time ended up being 5:36. Prior to this race the best time ZQ clocked for the mile was 5:15 and BK's was a practice time of 6:20. The rest of the milers from Heyworth faired well, TR 5:59, JS 6:08, KD 7:08, JB 7:34
The rest of the field had a good race 3rd place ended up being 5:52. State qualifying time 7th grade 5:28 and 8th 5:13

800 m runners did a fantastic job state qualifying time 7th 2:28, 8th 2:20
ZQ 2:22, RW 2:28 BP 2:35, BK 2:36, CJ 2:57, DP 2:58 SM 3:03, BC 3:04, SC 3:08, ET 3:10

400 m State qualifying time 7th 1:01 and 8th :58
7th grade level EB finished 1:03 and JS 1:11 and 8th grade MF 1:06, TC1:06

In all it was a good day for the Heyworth Junior High track team. The relay teams faired very well and posted some good times. With more practices ahead and some positive mind setting strategies our times will improve. The girls finished 4nd overall in points (110) and the boys finished 1st (148) and combined the team finished in 2nd place.

Good job runners keep up the good work

"Pain is temporary, Pride is forever"

St Louis Marathon PR

What a great day to run 26.2. I woke up early for the pre-race rituals, coffee, banana, protein bar and a bottle of Infinit nutrition. The sun was just starting to make its way up when we left the hotel, and as we walked east toward the down town I could see a huge American flag blowing in the slight breeze and in the background was the Arch. I told myself this was going to be a good fast day.

Armed with confidence and my new Adidas shoes I was ready. After reaching the starting area the energy was just starting to build while he runners began to arrive. I took a quick Johnny on the spot break then headed over to the corral. I wanted to stay out of the crowd so I made my way up toward the front. The national anthem was sung by the St Louis Blues regular singer and the wheelchairs were sent off. After a short wait the gun went off for the rest of the runners. This was the only crowd I ran in all day. The first 5 miles I ran with a guy who was doing his first marathon and his goal was 3:10.

I also had a new toy with me, my Garmin 305. What a cool toy. The first 5 miles were logged in as 7:16, 7:00, 7:11 6:46, 7:07 and with all these new beeps going on it kept me busy. At mile 6 I lost my log sleeve shirt and powered on feeling good going back through downtown. Did I mention the hills on the course yet. Well there are some hills in St Louis. I guess that what I like about this course its challenging.

At the halfway point I was right on, 1:33 this would put me a 3:06 if I could stay at this pace. The hills again showed up as we turned back toward downtown. I was feeling strong physically, mentally and spiritually through mile 18, and a slight sign of a hammy cramp started in my left leg. Why ? I can't seem to get away from my left leg cramp. But I did not verbalize this one with anyone. I pushed through it kept pace. At mile 22 my left leg just seized up. I yelled stopped and began massaging the baseball size knot in the back of my leg. I thought my best way was to go ahead and take a few minutes, stretch, massage and walk it out. Good idea because it did help.

Now being off pace I started to calculate what time I had left to make it to the finish under 3:20. I was hoping for longer, but with only 2.2 miles left I would have to push out sub 7's. Sub 7's are not that hard to do I do it all the time. I had to go for it. I opened up the pace and as soon as I thought I had it, the leg cramp would stop me dead in my tracks. After about the third time of this happening I told myself to just finish strong. I crossed the finish line at 3:24:45 disappointed yes, but still a PR.

I will further analize what may have caused my problems and corrections will be in place for the next 26.2 . All in all it was a beautiful day to be alive and I am greatful to be healthy enough to accomplish what I do.

Thanks to the volunteers and the folks in St. Louis for another great race.

Next a little R and R.

"Pain is temporary, Pride is forever"

Taper in full swing

Lets go run shall we... not. I am in full taper here and I have lots of energy. I went from running 50-60 miles a week down to taper week 30. I did swim an extra day this week so far and that has helped. Today I'm off of everything and wish I just had a 5 miler to do. That would make me feel better.

On Tuesday I went out a bought a book to read, "Chi Running" by Danny Dreyer. I don't plan on changing and running forms right now that wasn't my plan, I am basically going to utilize some theories and philosophies of Chi Running. So far what I have read I would recommend the book to any runner from beginner to advanced. Keep an open mind and try some of the basic principles while you read.

St. Louis Marathon in 3 days, can't wait to look East through downtown, see the Arch and hear the gun go off. My plan is to go down early Saturday, check into the Hotel and check out the expo. This is always a good place to pick up positive running energy. They always have music playing and the people are so nice that they give stuff away. Free stuff the best kind.


This will be the second year in a row to run in St. Louis and I am looking forward to another beautiful run. It's only 26.2 only 26.2 that's it. Easy day of training for what mileage I have put in. The weather is calling for a high in the lower 60's and a 30 percent chance of rain. I remember the same forecast as last year. I hope its true because last year it was a beautiful day.

Remembering back I will take all the good aspects of last year race and apply them to this years. Some good which came out of last years race was I signed up for a pace group and met some really strong runners. When the race started there were 20 plus runners in the pace group and even after losing a few which only signed up for the 1/2 marathon the mood of the groups was positive. Shortly after the first half, 13.1, a few started dropping back. I give alot of credit to Mike LNU, the pacer, for trying to keep those folks with us. Around mile 18 the mood was still relaxed and everyone was felling strong. Then it happens, people just start dropping out. The infamous wall hits them. It could be physical pain or mental weakness or a bit of both. Some slow down while others just stop. I have very little experience with hitting the wall, but seem to be able to push through at that distance. My wall doesn't hit me until later on in the race.

I have only started and completed 3 other marathons, and one was after a long swim and long bike. That particular race was the Florida Ironman 2007. I will definitely be thinking about that race during this one. All positive of course. The other two marathons, Chicago 06 and St. Louis 07. The Chicago race miles 23-26.2 were pure HELL. That was a wall of physical pain which turned into mental anguish. Then there was last years race at Gateway. As was said prior a few started dropping out and at mile 20 there was only 3 of the group left. A very strong runner Allison, Mike the pacer, and me. We all were still feeling strong but the conversation basically had stopped at that time. At mile 22 I felt a cramp coming on in my left hammy and as soon as I opened my mouth and said something to Mike my leg seized up. Lesson #1 don't verbalize whats about to happen. Who knows if I hadn't of said anything would the cramp still come on. I won't know until it happens again. I guarantee you I won't tell anyone.

Mike and Allison were the only ones to finish at the pace time. I finished 6 minutes later, still a PR 3:27 and some change.

Positive thinking of the past will fuel me all the way to the finish.

Until next time

"Pain is temporay, Pride is forever"

Thanks

The second contest for the Evo tri team is over. Congrats to those three individuals who had the most votes. Shirley Pratt, Sara Ziemnik and Brian Brode, one of you will be the chosen one.



The first thanks goes to my voters for the support on a valiant effort at making the team. Good job Dave Quinn support crew.



Second thanks to Evo Tri for giving me this opportunity.

"Pain is temporary, Pride is forever"

Sponsors for EVOTRI you rock

Check out the sponsor list in the right column, purdy aint it... Now go to each one and visit their web site. The bike for Team Evotri is the BMC TT02, purdy aint it...man, that bike looks fast just sitting there. Next, Cylce Ops power, SRAM components, Zipp wheelset these here folks are top notch outfits... Now picture any athlete, try me, decked out in full 2XU gear standing next to the Vision Quest Coaches and Evo tri team members, purdy aint we...

Purdy good looking, skilled, dedicated, funny, talented, determined, thirsty, sensative, hungry, helpful, ect.ect.



Go vote, make it happen...

"Pain is temporary,Pride is forever"

WOWS

Where is the warm weather. Can some of you southern folks ship some sunshine and warm air to Central Illinois. It seems that this winter is dragging on forever, and I truly am tired of bundling up for an outside training session. At least the ice is off the lakes.

I have received numerous calls and emails concerning WOWS (Wednesday Open Water Swim) and when it's going to start this year. For those who don't know, here in Bloomington our local triathlons clubs are fortunate enough to have a facility right smack dab in the middle of town. Going into the second year, WOWS again will be a benefit for the club members. It's time to get out of the pool and into the lake where there are no lines, no walls, and no flip turns.

When I answer the above question, I tell them WOWS will start when you can withstand the water temp. I have no problem watching from the canoe. The swim course is a some what triangle shaped course and is approximately 600 yards per loop. For those beginner swimmers who may feel intimidated by open water there is no set course. You can do the entire loop or just go out and practice with in your comfort zone. The course has numerous buoys for sighting and safety. Also the beach or shore are within a short distance throughout the entire course. There is always someone to answer questions and to help with techniques.

Yesterday, I was reading up on the long distance swimmers and learned that this year 2008 will the first year for the 10K swim in the Olympics. From the USA National team, here are the names of the swimmers who will attempt to qualify May 3, 2008 in Seville Spain at the FINA Open Water Swimming World Championship. The top 15 swimmers in the 10k advance to the 2008 Beijing Olympics, which is going to be held in October. www.10kswimming.com

1. Micha Burden (26), Mission Viejo Nadadores: 10K and 25K
2. Kirsten Groome (17), First Colony Swim Team: 10K
3. Chloe Sutton (15), Mission Viejo Nadadores: 5K
4. Christine Jennings (20), Minnesota Aquatics: 25K and 5K
5. Erica Rose (25), Northwestern Aquatics: 25K
6. Mark Warkentin (28), Santa Barbara Swim Team: 10K and 25K
7. Chip Peterson (19) University of North Carolina: 10K
8. Josef Kinderwater (18), University of North Carolina: 5K
9. Chad La Tourette (19), Mission Viejo Nadadores: 5K
10. John Kenny (26), Germantown Academy Aquatic Club: 25K

Good luck guys

Just some quick calculations: If some one wants to do a 10k at WOWS that would be 6.21 miles, 10936 yards and 18 laps. Any you crazies want to go for it?

For the past few months I have been swimming with the local masters group 2-3 times per week. The swims are great, structured workouts, whats that. I used to just jump in and swim for 10 minutes to 1 hour. Good for endurance yes, but my stroke was not what I thought it was. Having a coach on deck is where it's at. Plus having others in the masters group swim in the same lane or the lane over really gives you a push through the workouts. Camaraderie makes it worth while. From the heart pounding sprints to the long distance swims, the people your with share the same or similar goals, and that is to better oneself and enjoy life. Learn, experience life and pass along knowledge to others.

Until next time

"Pain is temporary, Pride is forever"


"Persistence isn't using the same tactics over and over. That's just annoying.
Persistence is having the same goal over and over."

Keep finding votes, St Louis, St. Pats

I received a message from Evo Tri today that the voting will be extended until March 28th. So keep on finding people to vote for me. Remember to send an email to vote@evotri.com and place my blog address in the subject line. http://wannabfast2.blogspot.com

So far, those who have been visiting have given great reviews on my new blog adventure. I have some new ideas that I will be sharing soon so stay tuned.

Just a quick up date: I have two weeks until St. Louis Marathon. Taper is in full swing and I feel strong. The goal, 3:10 is within reach. The path and quest is right around the corner. I hope for nice, dry weather so the spirits will be soaring. I know that the energy level on the morning of the race will be high and I will be contributing.

Last weekend, March 16th I ran the St. Pats 5k. It was nice day for a quick 3.1 and people showed up by the hundreds. Largest number of runners to date, almost 500. A shout out to Bill Reed the race director and to the local sponsors Schooners, Reeds Sporting Goods and the US Marines. Thanks guys for a great race.

The race started at 1:00, and when the gun went off it was on. My 14 year old Zach, was in the race and he started out right next to Brandon Moen, the eventual winner. The race had a fast start as most 5k's do, but this one was different, I was up with the fast guys, but not the really fast guys. Brandon took off with Zach in tow. Zach stayed off all the competition until mile 2 when he was passed by a few strong finishers. At about 2.5 I yelled to Zach to pick up the pace. Down the last 1/2 mile stretch I attempted to catch up with Zach but ended up finishing right behind him.
Finishing time 18:32, 2nd age group, 10th place overall, Zach's time 18:27 , 1st age group 9th overall and the winner Brandon Moen 15:21.

Just pumping up the confidence was the goal: accomplished

until next time

"Pain is temporary, Pride is forever"

Making the Team 2008

We are all here for a particular reason. Mine, is giving back to those who can't. The attack on our country September 11, 2001 we will never forget. I took the opportunity, and was chosen to participate in a charity event called Tour De Force, 911 challenge. This event was a challenge bike ride from New York City to Boston, which raised money for the families of our fallen Police and Fire personnel. Even after 7 years the pain is still there. Going to New York and being with those that were directly involved, brought back the memories of that horrific day, but gave me a sense of accomplishment to help those who lost someone.

When presented with the Team Evo Tri opportunity, I thought this would be great to learn what it takes to become a true endurance athlete. The team could provide me with the tools, especially coaching, to complete some long term goals; but what could I bring to the endurance community? Here, centrally located in Bloomington is a lake which I felt could be utilized by members of the triathlon clubs. I conducted some research and contacted the Bloomington Parks and Recreation Department. Upon expressing my intentions to cater to new athletes that may be intimidated by open water swimming, and for the seasoned athlete, a place to train for up coming events, the City opened the beach, and welcomed the local triathlon clubs. Thus started WOWS (Wednesday Open Water Swim), which is going into its second year.

As a Law Enforcement Officer, I have participated in an organization called Illinois Special Olympics. This organization is so very special to all who are involved, volunteers, family members and especially the athletes. We, as endurance athletes are all so very fortunate to have all our faculties, mentally, physically, and spiritually. For the past several years I have participated in the fund raising event, “The Law Enforcement Torch Run”.

Police Officers from around the state carry torches on numerous running legs, which converge here in Bloomington, Normal on the games opening day. Another Special Olympic fund raising event took place on March 2, 2008, “The 2nd annual Miller Park Polar Plunge”. During this event participants collected donations in exchange for a cool dip in the water, anything for those athletes.

Whether it’s assistant coach of the Junior High track team, participating in 911 Tour de Force, or being a voice in the local triathlon club, a new opportunity comes along everyday. If you sit back and let it go by then you have lost an experience that may never come back across the path you travel. You must take advantage and Team Evo Tri is my opportunity to better myself so others in turn can benefit.

Thanks Team Evo Tri

"Pain is Temporary, Pride is Forever"

Thanks for reading! If you think I should be the next fully-sponsored member of Team Evotri, please write down the URL of this web site and have it ready for voting when you click the EVOTE button below. Thank you!

Track Team

My newest adventure is assisting with the Jr. high track team. Just what I needed to add to my busy schedule . This year the 6th, 7th and 8th grade came out in full force, 100 plus students. The first two practices were bitterly cold and most kids dressed appropriatley but some just don't listen, imagine that. I volunteered to take the longer distance runners 400, 800 and milers. There are a few good prospects that will go to State again this year. Last year there were only two 7th grade boys and about eight girls that went to State.

A couple of hard practices may weed out some, but I'll keep a positive spin on things when teaching some of the new runners. Who knows maybe a Ryan Hall or a Desiree Ficker will come out of this small central Illinois town.

Today we'll see what the weather brings. Yesterday a 20 -25 mph wind was blowing straight out of the south which made for slow times but good training. The kids really had to push down the back stretch. It was comical to see them after hitting the back stretch, the wind about made a few stop .

Only 1 week of school, then spring break. The 1st day back from break is the first track meet. We'll schedule non mandatory workouts over break. I'm sure a few will show up but we can only hope.

Until next time

"Pain is temporary, Pride is forever"