tag:blogger.com,1999:blog-62121883404895944832024-02-22T13:30:03.734-08:00Tri to EndureLinks and stories about triathlon, endurance and lifeJeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.comBlogger132125tag:blogger.com,1999:blog-6212188340489594483.post-56755394654723703062010-11-29T11:03:00.000-08:002010-11-29T11:03:39.276-08:00IMAZ Brief RecapI'm back and I finished my first Ironman!<br />
<br />
I'll work on a longer recap of the race and events leading up to the race, but I wanted to at least acknowledge the successful completion of my first IM distance race.<br />
<br />
I finished in 12:42:28. My goal was sub 13 so I’m very happy with the results.<br />
<br />
Swim: 1:18:13<br />
T1: 12:26<br />
Bike: 6:19:45<br />
T2: 5:30<br />
Run: 4:46:37Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com3tag:blogger.com,1999:blog-6212188340489594483.post-51112688804387153182010-11-08T10:58:00.000-08:002010-11-09T11:14:39.620-08:00Motivational Movie MondayDick and Rick Hoyt<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/dDnrLv6z-mM?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/dDnrLv6z-mM?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=dDnrLv6z-mM">http://www.youtube.com/watch?v=dDnrLv6z-mM</a><br />
<br />
<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/GRHxHapwirw?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/GRHxHapwirw?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=GRHxHapwirw&NR=1">http://www.youtube.com/watch?v=GRHxHapwirw&NR=1</a>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com1tag:blogger.com,1999:blog-6212188340489594483.post-73271342589634055082010-11-01T08:46:00.000-07:002010-11-02T08:49:32.995-07:00Motivational Movie MondayYour Very Best! <br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/lSM1mvMypWU?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/lSM1mvMypWU?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=lSM1mvMypWU">http://www.youtube.com/watch?v=lSM1mvMypWU</a>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-75717819768808102622010-10-29T16:52:00.000-07:002010-10-29T16:52:41.345-07:00LA Rock n Roll 1/2 Marathon<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV0DSBezIg2L2fPtoeLv49t5a87cnl9PUoUbphPtzI0_VgRXlKgToTMayFZspml9g9QHDGbKrY6to_0HWJh74tXsf2rZdT2W_bbCNp3XEjTpan9SVSHRGxCkncYDnytpXCYDhWKAu_gzM/s1600/los-angeles-rock-roll-half-marathon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV0DSBezIg2L2fPtoeLv49t5a87cnl9PUoUbphPtzI0_VgRXlKgToTMayFZspml9g9QHDGbKrY6to_0HWJh74tXsf2rZdT2W_bbCNp3XEjTpan9SVSHRGxCkncYDnytpXCYDhWKAu_gzM/s1600/los-angeles-rock-roll-half-marathon.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div>Last weekend was a "simulation" weekend. On Friday morning I did a 4k swim. Saturday morning was a full 112 mile bike ride using all of my race-day gear, followed by a 7 mile brick run. And Sunday I ran in the <a href="http://los-angeles.competitor.com/">Los Angeles Rock n Roll Half Marathon</a>. <br />
<br />
The half marathon wasn't part of my training plan, but several people I know were running in this inaugural event so I decided to sign up, and I'm glad I did. I finished in a new PR time of 1:43.33. Over 2 minutes faster than my previous best from 2006! I can only imagine what I might have done if I was fully rested for the race.<br />
<br />
The training plan is starting to wind down now. My last really long run was yesterday. Only two more long bike rides this Saturday and next Saturday, and then two full weeks of tapering before the big event! Then I just need to take it easy and try not to go stir crazy!Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-11169917161004972862010-10-25T14:59:00.000-07:002010-10-25T14:59:59.845-07:00Motivational Movie MondayIronman Motivation - Just four weeks to go!<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/uNnSM7xAZNU?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/uNnSM7xAZNU?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=uNnSM7xAZNU">http://www.youtube.com/watch?v=uNnSM7xAZNU</a>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-56951677442395949812010-10-21T11:11:00.000-07:002010-10-21T11:11:59.283-07:00T minus 1<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitQUjKoGeMQQy-rcRdgkkBVIAC-O4I2dWwqDvgz2OHIDHCUd9xA_CIO04lozQGnPmKLtVDAmhw_8Uz2rVPbWFORgcz6ykUXlVIXCWz96fCfH9uETyquxkzhJEb82Z2dTpyowUAq3v3hX4/s1600/1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitQUjKoGeMQQy-rcRdgkkBVIAC-O4I2dWwqDvgz2OHIDHCUd9xA_CIO04lozQGnPmKLtVDAmhw_8Uz2rVPbWFORgcz6ykUXlVIXCWz96fCfH9uETyquxkzhJEb82Z2dTpyowUAq3v3hX4/s1600/1.png" /></a></div><br />
Only one month left before <a href="http://www.ironmanarizona.com/">Ironman Arizona</a>! <br />
<br />
A few months ago I ordered a MyAthlete Shadow GPS tracking device from <a href="http://www.myathletegps.com/">MyAthleteGPS.com</a> and it's scheduled to arrive TODAY! I'm pretty excited about trying it out. If you've never heard of these, they are worth checking out at your next major endurance event. It's a small pager sized device that has a built in GPS and limited cell phone. Every 30 seconds or so, it reads your current location, direction and speed and transmits it via cell towers to the MyAthlete website so friends and family can see where you are on the course in real-time (not just when you pass over a sensor mat on the course). It won't work during the swim, but I think my swim time will be fairly predictable so I'm not too worried about tracking during that portion (though it would be cool if it worked at some point in the future).<br />
<br />
I'll be testing it out this Saturday on my first simulation brick (112mi bike & 6mi run) where I'll be wearing and using all of the gear I'm planning to use in Arizona. Two weeks later I'll do another simulation ride/run making adjustments based on this weekend's training.<br />
<br />
This Sunday I'm running in the <a href="http://los-angeles.competitor.com/">Los Angeles Rock 'n Roll Half Marathon</a>, so I'll test the GPS device again there. I'm very curious to see how I feel on Sunday during the Half Marathon after doing the 112mi ride and 6mi run on Saturday.<br />
<br />
Support Crew T-shirts have been designed and ordered for my whole team of Iron Sherpas. They are scheduled to ship this Friday and will hopefully arrive next week. I REALLY hope they look OK. I have a lot of people coming to AZ to help me and I'm sure they don't want to wear lame tshirts all day...Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com1tag:blogger.com,1999:blog-6212188340489594483.post-25997610207114464042010-10-18T15:51:00.000-07:002010-10-18T15:51:02.405-07:00Motivational Movie MondayIronman from the Inside<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/GuNZQ8uyoIc?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/GuNZQ8uyoIc?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=GuNZQ8uyoIc">http://www.youtube.com/watch?v=GuNZQ8uyoIc</a>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-66635762413105095552010-10-11T09:37:00.000-07:002010-10-11T09:37:16.267-07:00Motivational Movie MondayScott Johnson - Ironman Finisher<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/ngvkj3IAb-I?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/ngvkj3IAb-I?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=ngvkj3IAb-I">http://www.youtube.com/watch?v=ngvkj3IAb-I</a>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-32809031372562844872010-10-07T14:46:00.000-07:002010-10-07T14:46:13.934-07:00Ironman Perform<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYAnXwED4KmVqbf8I_5OYybQS9Ik343zturS1SeUG4r45jpPruSynTnfklU8StgdS1bPPBRAvg38z-F8Y2nbnApgik6uqcwcUSjeKu00feax3V2OhVTvWeco5Q5zzJdcx-2KnWHttgI0s/s1600/perform.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYAnXwED4KmVqbf8I_5OYybQS9Ik343zturS1SeUG4r45jpPruSynTnfklU8StgdS1bPPBRAvg38z-F8Y2nbnApgik6uqcwcUSjeKu00feax3V2OhVTvWeco5Q5zzJdcx-2KnWHttgI0s/s1600/perform.jpg" /></a>Beginning in June 2010, Ironman branded events started using Ironman Perform Sports Drink in place of Gatorade at the Bike and Run aid stations.<br />
<br />
I read so many bad reviews of the drink in Ironman Louisville race reports that I thought I better give it a try on some of my long workouts to make sure I wouldn't have any problem with it at <a href="http://www.ironmanarizona.com/">Ironman Arizona</a>.<br />
<br />
I'm happy to say that after two weeks of using Ironman Perform, I haven't had any negative issues with the drink on the bike or during my long runs. It's a little bit too sweet for my taste, but I also think Gatorade is a little too sweet, so honestly I didn't find much difference between the products.<br />
<br />
I still prefer my Heed/CarboPro mix, so I'll start the bike fully loaded with Heed/CarboPro. But I'm glad to know I won't have any issues with the new Ironman drink when my pre-mix runs out.Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com8tag:blogger.com,1999:blog-6212188340489594483.post-49450451974396969912010-10-03T18:06:00.000-07:002010-10-21T11:13:36.464-07:003% and 3 Seconds<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXgcU19gq1mMYHACMajnzO1QBTt_SM9j5GKyRh2iQLett0rqj6Uc-F01lGIfKpCFhS4xEK2WqAZM4LHiOaDA6IvszNHt7sNOJEeST3FLB33osxawAW3AdwY6FQxLMT3HiuheV6vIBWbcE/s1600/3percent.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXgcU19gq1mMYHACMajnzO1QBTt_SM9j5GKyRh2iQLett0rqj6Uc-F01lGIfKpCFhS4xEK2WqAZM4LHiOaDA6IvszNHt7sNOJEeST3FLB33osxawAW3AdwY6FQxLMT3HiuheV6vIBWbcE/s1600/3percent.jpg" /></a></div><br />
Last week (week 12) was my final testing week of my 20 week training plan.<br />
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Continuing to use the same route on the bike test, I increased my average power by 3.4% or an average of 9 watts for the 40 minute test.<br />
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<span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><b>Prior to start of training plan</b></span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">223 Average Watts</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">10.3 mph average</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">65 rpm average cadence</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><b>Week 4 testing</b></span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">242 Average Watts (+8.5%)</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">11.5 mph average</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">74 rpm </span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">average</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">cadence</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><b>Week 8 testing</b></span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">263 Average Watts (+8.6% compared to week 4; 17.9% increase overall)</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">11.6 mph average</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">74 rpm </span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">average</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">cadence</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><b>Week 12 testing</b><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">272 Average Watts (+3.4% compared to week 8; 22% increase overall)</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">11.8 mph average</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">70 rpm </span></span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">average</span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">cadence</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">On the run, I only improved my time by 3 seconds compared to week 8. And really, it was probably more due to stubbornness than fitness. I pretty much have my running speed dialed in, so it doesn't surprise me that I didn't improve much this time.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;"><br />
</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Verdana, Arial, sans-serif; font-size: 13px; line-height: 16px;">There's no more testing, but October 23rd is the first of two simulation rides - 112mi bike followed by a 6 mi run. And on Oct 24th I'm running in the LA Rock 'n Roll Half Marathon.</span>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-70338401008810237442010-09-27T14:30:00.000-07:002010-09-27T14:30:34.762-07:00Motivational Movie MondayMy Wife's first Triathlon back in 2007<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/Bzrx3me0KMY?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Bzrx3me0KMY?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=Bzrx3me0KMY">http://www.youtube.com/watch?v=Bzrx3me0KMY</a>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-65521450581654046672010-09-21T10:05:00.000-07:002010-09-21T10:05:53.644-07:00T minus 2<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiUWPDtuy6OaQcI5XzabSTivqkW4y96hXmqEEGmNVc80G4TSP8FJSDCdnbdkEwoyahOUP3YpfQ3HQYUYGD8SILlVrbvmoAf6kZhX-NTrKW962c43ybTr_y3yffptusadzM6H49NaQwRbU/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiUWPDtuy6OaQcI5XzabSTivqkW4y96hXmqEEGmNVc80G4TSP8FJSDCdnbdkEwoyahOUP3YpfQ3HQYUYGD8SILlVrbvmoAf6kZhX-NTrKW962c43ybTr_y3yffptusadzM6H49NaQwRbU/s320/2.jpg" /></a></div><br />
Just two months to go until <a href="http://www.ironmanarizona.com/">Ironman Arizona</a>!<br />
<br />
I'm on week 12 of my 20 week training plan. This is the final testing week and the last real opportunity to adjust my running pace and cycling power numbers prior to race day. I'll post the results from my testing later in the week.<br />
<br />
The repair of the dam at Tempe Town Lake appears to be on schedule. Crews are 85 percent finished with the installation of Bladder No. 3, 70 percent finished with Bladder No. 2 and about 10 percent finished with Bladder No. 1.<br />
<br />
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">Here's a link to a time lapse video done by the Arizona Republic of the roll out of Bladder No. 1. <span class="UIIntentionalStory_Names" data-ft="{"type":"name"}"></span></span><span class="UIStory_Message"><a href="http://bit.ly/9XXCPr" rel="nofollow" target="_blank"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;">http://bit.ly/9XXCPr</span></a><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> </span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"> </span>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-77094987209123043912010-09-20T14:11:00.001-07:002010-09-21T09:29:43.968-07:00Motivational Movie MondayGunnery Sergeant Hartman giving "Motivation" to his new recruits.<br />
Beware - there's some harsh language.<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/wijlLEriWYg?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/wijlLEriWYg?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=wijlLEriWYg">http://www.youtube.com/watch?v=wijlLEriWYg</a>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-26617890758136102352010-09-15T10:42:00.000-07:002010-09-15T10:42:27.104-07:00Running<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEity468Lcp5uNxZe34-hCY_hzLMNL11SEsxpcB5I2bcaMV6xOP9BidZFrO-Fdh2KvhoErojVmeuDayeoRUiTufpzpJBswbHOXEWestowsIW9bGKpjkMpnxvdoAldnC27o-ChxdrYgVMAUI/s1600/running.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEity468Lcp5uNxZe34-hCY_hzLMNL11SEsxpcB5I2bcaMV6xOP9BidZFrO-Fdh2KvhoErojVmeuDayeoRUiTufpzpJBswbHOXEWestowsIW9bGKpjkMpnxvdoAldnC27o-ChxdrYgVMAUI/s320/running.jpg" /></a></div><br />
10 weeks of official "plan" training down, 10 weeks to go until <a href="http://www.ironmanarizona.com/">Ironman Arizona</a> and the running miles are really starting to add up. Starting this week, my plan has me running every Saturday, Monday, Tuesday, Wednesday and Thursday. Two of those runs are brick runs, so fairly short and easy, but the others are focused runs that leave me a bit drained. Bike and Swim volume are also ramping up each week making rest more elusive.<br />
<br />
The good news is I've been feeling really good on my run workouts - especially the long runs. Gotta keep working towards legs that are bullet-proof for that 26.2 mile cool-down run on race day!Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com1tag:blogger.com,1999:blog-6212188340489594483.post-55735125414998246142010-09-13T15:27:00.000-07:002010-09-13T15:27:20.950-07:00Motivational Movie MondayThe Spirit of the Marathon<br />
<object height="385" width="640"><param name="movie" value="http://www.youtube.com/v/-8XSit8XyeM?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/-8XSit8XyeM?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=-8XSit8XyeM">http://www.youtube.com/watch?v=-8XSit8XyeM</a>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-88306636244744783722010-09-06T17:28:00.000-07:002010-09-07T17:30:01.271-07:00Motivational Movie MondayIronWill<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/W8l249bM0FE?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/W8l249bM0FE?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=W8l249bM0FE">http://www.youtube.com/watch?v=W8l249bM0FE</a>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-54206145312864035632010-08-30T14:37:00.000-07:002010-08-30T14:37:03.918-07:00Motivational Movie MondaySian Welch & Wendy Ingraham - The Crawl - 1997<br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/MTn1v5TGK_w?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/MTn1v5TGK_w?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=MTn1v5TGK_w">http://www.youtube.com/watch?v=MTn1v5TGK_w</a>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-59090747047716466802010-08-29T14:16:00.000-07:002010-08-29T14:16:37.941-07:00Power Up<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIlLAwCv2_4eDh6VCrWCbmGpX8p-E-WU1a-OgBX70Y5PL98-1oDaf1OAFJBjLlNk6jH-pTlLPy7vatDXo-tw31sBi1QkHdUpoJRiwV8mcgYR0jCBB0saOt_Q7XfviL0GVrO9xfUl6-cC4/s1600/Nintendo_Mario_Power_Up_Royal_Blue_Shirt.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIlLAwCv2_4eDh6VCrWCbmGpX8p-E-WU1a-OgBX70Y5PL98-1oDaf1OAFJBjLlNk6jH-pTlLPy7vatDXo-tw31sBi1QkHdUpoJRiwV8mcgYR0jCBB0saOt_Q7XfviL0GVrO9xfUl6-cC4/s320/Nintendo_Mario_Power_Up_Royal_Blue_Shirt.jpg" /></a></div><br />
Week 8 testing showed another power jump of 8% since my last test on week 4. That's an 18% increase since I started on the training plan.<br />
<br />
Using the same 7.5 mile climb as a test, here are the numbers<br />
<br />
<b>Prior to start of training plan</b><br />
223 Average Watts<br />
10.3 mph average<br />
65 rpm cadence<br />
<br />
<b>Week 4 testing</b><br />
242 Average Watts (+8.5%)<br />
11.5 mph average<br />
74 rpm cadence<br />
<br />
<b>Week 8 testing</b><br />
263 Average Watts (+8.6% compared to week 4; 17.9% increase overall)<br />
11.6 mph average<br />
74 rpm cadenceJeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com4tag:blogger.com,1999:blog-6212188340489594483.post-86917363313797111732010-08-27T16:54:00.000-07:002010-08-27T16:54:04.845-07:0014 seconds<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">My week 8 run test was yesterday. </span></span><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><br />
</span></span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">I finished the 5k run in 21:00. That's a</span></span><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;"> 14 second improvement over the same run on Week 4. That's about 1.1% better or roughly 4 seconds faster per mile than I was at the last testing point.</span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;">Average HR was 176, with a max of 188.</span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;">Not as fast as I hoped I would be after four more weeks of training, but faster is faster so I'll take it!</span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;">It was also 17 degrees hotter yesterday (99 F) than it was on July 29th (82 F) so maybe that gives me a bit of an excuse.</span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;">Bike test is coming up this Saturday.</span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial; font-size: 13px;"><br />
</span></div>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-18193992622781172952010-08-26T16:42:00.000-07:002010-08-26T16:42:25.418-07:00Tempe Lake Update<span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;">The following was reported by Rick Baldwin on www.iamtri.com in the <a href="http://iamtri.com/group/ironmanarizona2010">Ironman Arizona 2010 Group</a> Forum:</span><br />
<span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><br />
<span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;">According to <span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;">a very nice City of Tempe official who is overseeing the Dam replacement project. Here's the scoop:</span></span><br />
<span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><br />
<span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"><span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"></span>The project is officially 10 days ahead of schedule, keep in mind though that more monsoon rain could cause slight delays in the future.</span><span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;">The lake is scheduled to start filling on 8 October. A <a href="http://en.wikipedia.org/wiki/Cofferdam">cofferdam</a> will be built to allow the lake to start refilling (do not need to wait for arrival of the fourth bladder).</span><span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;">It will take 2 weeks to a month to completely refill the lake depending on the flow rate from source water at Roosevelt Lake.</span><span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: 13px; line-height: 18px;">Bladder 4 is scheduled to arrive mid-October, once it arrives, it will be installed and the cofferdam will be removed.</span><span class="Apple-style-span" style="color: #444444; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: small;"><span class="Apple-style-span" style="font-size: 13px; line-height: 18px;"><br />
</span></span>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-32087558198262826412010-08-23T21:43:00.000-07:002010-08-23T21:43:33.867-07:00Motivational Movie Monday<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 12px;"></span><br />
<h1 id="watch-headline-title" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #333333; font-size: 1.6666em; font-weight: bold; height: 23px; line-height: 23px; margin-bottom: 5px; margin-left: 0px; margin-right: 0px; margin-top: 0px; max-height: 23px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="" dir="ltr" id="eow-title" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 20px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" title="Adidas - long run commercial">Adidas - long run commercial</span></h1><br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/9l-xvPF14PE?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/9l-xvPF14PE?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=9l-xvPF14PE">http://www.youtube.com/watch?v=9l-xvPF14PE</a>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-48854884911082720332010-08-21T04:24:00.000-07:002010-08-21T04:24:00.414-07:00T Minus 3<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihwQBNNwJND_B5dMmaEUBBEVQlkFX9WdJQSU2Qs29NYq7SNheQLRSSEeUPSMq1wsCxc7QCFG0-L7XlFndOYNQc8LIQHc7beu5YZ-BeMFHP0K4wFCdMrQjTUtAytGlUMIPiB-MYgwddW1k/s1600/three-fingers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihwQBNNwJND_B5dMmaEUBBEVQlkFX9WdJQSU2Qs29NYq7SNheQLRSSEeUPSMq1wsCxc7QCFG0-L7XlFndOYNQc8LIQHc7beu5YZ-BeMFHP0K4wFCdMrQjTUtAytGlUMIPiB-MYgwddW1k/s320/three-fingers.jpg" /></a></div><br />
<br />
Only three months to go until <a href="http://www.ironmanarizona.com/">IMAZ</a>!<br />
<br />
I'm starting week 8 of my training plan this week. This is another testing week which means a 5k run for time and another 40 minute FTP test on the bike this week. I hope I continue to show improved numbers.<br />
<br />
Check back later in the week for the results from the tests.Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-15702984237118022892010-08-17T10:10:00.000-07:002010-08-17T10:10:05.186-07:00Lake Progress<span class="Apple-style-span" style="color: #333333; font-family: Georgia, Times, serif; font-size: 15px; line-height: 24px;">"Three new rubber dam sections will be lowered into place by a crane on Thursday as Tempe works to restore the empty Town Lake."</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, Times, serif; font-size: 15px; line-height: 24px;"><br />
</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, Times, serif; font-size: 15px; line-height: 24px;"><a href="http://www.msnbc.msn.com/id/38731002">http://www.msnbc.msn.com/id/38731002</a></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, Times, serif; font-size: 15px; line-height: 24px;"><br />
</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: Georgia, Times, serif; font-size: 15px; line-height: 24px;"><br />
</span>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-71776138771614849792010-08-16T11:04:00.000-07:002010-08-16T11:04:04.951-07:00Motivational Movie MondayIronman Hawaii 2008 Motivation<br />
<object height="385" width="640"><param name="movie" value="http://www.youtube.com/v/fTrrQ9TDMY4?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/fTrrQ9TDMY4?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=fTrrQ9TDMY4">http://www.youtube.com/watch?v=fTrrQ9TDMY4</a><br />
<div><br />
</div><div><br />
</div>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0tag:blogger.com,1999:blog-6212188340489594483.post-66697115639435670372010-08-09T10:37:00.000-07:002010-08-09T10:37:52.928-07:00Motivational Movie Monday<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 17px;">"You got a dream... You gotta protect it. People can't do somethin' themselves, they wanna tell you you can't do it. If you want somethin', go get it. Period.</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 13px; line-height: 17px;">"</span><br />
<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/RRNqoqFzTi0&hl=en_US&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/RRNqoqFzTi0&hl=en_US&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<a href="http://www.youtube.com/watch?v=RRNqoqFzTi0">http://www.youtube.com/watch?v=RRNqoqFzTi0</a>Jeffhttp://www.blogger.com/profile/07186672323643006217noreply@blogger.com0