Pretty Powerful is Right

http://www.time.com/time/photogallery/0,29307,1626519_1373664,00.html
I stole this link from Colin, this is defiantly pretty moving. It was defiantly eye opening.

After a 10hour training weekend including a half marathon, i am having a pretty solid week a little tired but good. Monday Hoped in the water wit F.A.S.T, i knew they were tapering so i thought it would be a good workout to do. After a 2.5k easy warm-up. I joined Barrett and Alenjandro for a set, i was shattered and useless, Alenjandro is getting ready for his Olympic trials in South America and was doing 15x100m 1. on 135, 1 on 115 and 1 on 1minute. That was meters and he can really fly. I put some paddles on and still didn't make that 1 on 1minute, oh well little cool down, some what recovery and that was it. Later on i did a 1hour run and a spin. My legs were still tired from the weekend but starting to come around. Tuesday- good long ride with 6x5mins at 270 watts, some good steady state riding, and a run. Later in the day i did a 4.5k swim and it was another good day. Wednesday am a good swim 12x200m on 2:45, and then 3x200m broken for some speed work,a big wu and cool down and it was 5.5k logged. Later on the day i left work early and went to Jacks were i am starting to get some work on my cycling. We did alot of technique, and a hard TT on the COmpu Trainer the Central Park Loop and i blew to peaces. Then we did some motor pacing and a lot of single leg riding 3x1/2mile with 1/2 recovery. Then a big cooldown and 2hours flew by.
Thursday- am 24x100m on different pace times, and a hardkickset, and finishing off the workout a hard 3x100m on 1:20 hitting it. oh well another plus 5k swim. A 1.5hour spin later on at work on my compu trainer and a little run. Finally my legs feel better from the race, which is good because i have a lot of running this weekend.
Friday- Today i did a technical recovery swim, the main set was 15x150, 100as 50right arm, 50left arm, 50 swim. I was tired this am but today is a recovery day to get ready for the weekend, so i am looking forward to the rest of the day to do some work and relax. F.A.S.T was tapering so i had a few sets on my own this week which was fine, but next week i will be back swimming with them in the middle of the week. Other than that, the weather is supposed to be high 70's all weekend so it should be a great weekend of training.
Thanks for reading.

Sunday- 4hour ride with Barret, fought the wind and hills, saw some Biscon and looked for a zebra but didnt see it at the ranch we rode by. Good little run off the bike, legs sore from Saturday. I have a big week coming up so i will blog about it later on.

Run like an animal, Dont run like me!!

Well, here is how it went. Hilly 0 degrees, its 60 now but cold this am. Did a 10k wu to simulate running fatigued. Ran on pace with leaders for good half the race, at 10miles i was on pace to run 1:12 i was 55 something. I dont know if my glycogen was short but i started to fade, feel good about fitness. Died on the way home but took some risks running 5:15-5:20 pace for most. The hills ate me for breakfast. Finished the race my dad had me at 114 and change i had 115 on my watch, but after i was done i was getting my chip cut off putting my flats on shooting the bull with my dad, and this jolly old mate comes over and say's did you race the half. And i said yes sir, and he said nice work 5mins later he comes back while i was about to run,and had to go find my chip to throw on the matt. I went across the 10k mat. Weird finish with two mats, lots of races going on. Well nice cooldown to think about things, oh ya and clean my vommit from mile 10 off of me. And now i am on the bike for along ride. Not sure what went wrong but the legs didnt feel snappy and my last few miles were over 6min pace, when i was contimplating stoping at Peiwei on 7th street before that long hill. Happy that i can pull off that time tired and in the offseason, i am getting really comfortable running 5min-5:15min pace so i am really going to have to step up the speed on the 10k's this year. No excuses. Well i took some risks today, racing tired but so what, as Mr. SQW would say no Risks no Anthym . I also forgot what Simon used to call me at swimming but it was had something to do with a wick and burning fast or something. SO i am sure once i am rested and have some flats and everything goes my way i will run 1:10, or faster. Well no Coldstone for me the standard was 1:10 and i blew to pieces. Oh well i will reward my self with a long ride, and no food. Just joking about the no food part.

Thanks for reading,

and remember if there are two mats read the signs.
Cheers,

fun fun

So i got home from a training ride yesterday and there was my dad sitting with a sour look on his face. He was like these arent chips, but they are sweet. It must have shocked him because he usually likes Lays regular chips with lots of salt. Oh well he will have Yam power today. Cant really remember what training has been, This week has been busy i swam almost everyday, ran every day, biked a few times since the race. Tommorow i am racing the 1/2 marathon, in Fort Worth since the start line is a 2minute jogg from where i live. I am shooting for 1:10 but i know its hilly so if i blow to peices i hope i do it with some sort of class.
So here is the last few swim sets i can remember.
3x500 with 20sec rest
3x400 with 20sec rest
3x300 with 15seconds rest
3x200 with 10seconds rest
3x100 with 5seconds.
pretty aerboic swimming that was on wednesday i recon.

Yesterday was with F.A.S.T
not too bad because they are tapering mainset was
4x 400m on 5:00, 100 stroke on 1:50

Swim today was 6x600m, it was okay boring but a little run prep later on and rest up for race tommorow.
I have a big weekend planned, Saturday- race am , long ride pm, then sunday a long 4.5hour brick workout with Barret on Sunday, recovery swim if i am can still speak. Goal for today is get some work done, and go see Hillary Clinton who is speaking in Fort Worth, i would like to get a pic with her for my blog but i may get jumped by the body guards, maybe she will give me a high five. Anyways i will blog more on Monday, about the weekend,
Thanks for reading!

Pics from Trip

The good one is Carley getting attacked by the horse, a good pic from mellow mushroom. And a pic of me running with a young mate who took the run out hard, our first 2mile was under 10mins so we were moving. I dont know where he went after the first loop but he has a alot of potential for sure, one hell of a runner! p.s i think i won a cruise yesterday, not sure have to read the fine print.

Living in the 1800's

Carley and i had a good weekend, i raced a little duathon called Texas Motor Speedway Duathlon, pretty cool with the run being an around the speedway. Anyways Tornado weather and being cold, ran 5min mile pace for both runs, and hit the bike but at somepoints i was pushing high wattage and going 10miles an hour, i was affraid the wind was gong to kill me.Oh well, i tried my best to push hard, but it was fun. I think its a new course record, even with the conditions so that was kewl. After the race it was a good long run cooldown, and then off to the logg cabins where Texans had lived in the 1800's. Here is a pic of Carley in a smoke house, pretty cool. I will upload some pics once Carley puts all of the pics on the computer. SO i tried to find places to lay down and nap while Carley listen to the speals about every little house, but i couldnt hide. After a couple of hours of wining i was home and off my feet, and had some good nutrition. My parents were back from Cabos, and the DFW airport was closed so the had to catch a redeye flight. Thats how bad the winds are, the airport was closed but the race still went on. So my mom gave Carley a watch and a neckless from Cabos and some other kewl stuff, and i got a whistle maid out of wood, that is a key chain i think. But back at the training with a good 5k swim yesterday and a run and more chilling time with Car. She actually rode my TT bike on the trail while i ran, i was a little worried, but it was nice because i could run on the gravel and she could ride on the pavement. A few cyclists gave her grief about riding slow on the pavement trying to pass her, but lets be honest guys, your on a trail, and if she is a fast runner so i am sure she could out run you so dont cherp. Carley leaves today, so we went and saw Definatly maybe, that is my second chick flick in a week. This morning was a good 2hour ride on the compu trainer, and now it is time for coffee and work, it was tough this morning alot of intervals at 300watts and some power intervals at higher wattage. I will blog later in the week, about training and life. I would also like to congratulate everyone that raced on the weekend, it was tough conditons but i know a lot of individuals that had personal bests.
Thanks for reading, i will posts some more pics later once i can get them uploaded, probably a few of Carley because i look pretty ugly these day.

Survived Valentines Day

Well things are good training is light and i have a bit of recovery this week before i go into another build progresson next week. It worked out perfect because Carley is in town. My legs are starting to forgive me for the last 5 weeks and a i can finally restock some glycogen. Yesterday was Valentines day and i have had a lot of people ask me what i planned. So here is what i did, i booked Carley a day at the spa in Southlake while i was at work getting some things done, i had a good swim with fast, except a late night with airport and travel i was a bit tired, but that is what coffee is for. Anyway's Erica told me to book in South Lake, and i got a good deal on a Valentines day package, Carley has never had a massage so i knew she would enjoy that. I was a bit scared when i saw a lambo and a new ferrari in this shopping town square but the prices were good. I couldnt belive this place, good thing Carley didnt have too much time to wonder around and get lost in the Coach or Gucci stores, i recon i saw about 200 stores i couldnt afford to buy anything at. Anyways Carley was happy and i got some work done at work between driving her around to places. I dont get to see her very often as she is in school and i am in the sunny south. "god bless Texas" i am not religous but God bless the weather, and i will join any religion if it lets me ride in shorts and a jersey the rest of the winter. Back to Valentines day, after her day at the spa, we went to Catina Laredo a very upscale Mexican food place down town, it was a nice walk and over 70degrees, and they were booked up but managed to sqeak in for some chips and queso(Carleys Favorite) i had some great soup as well there. I think they were mad because we were in and out for 15bucks not 150-200 like everyone else spends there, chips and hot sause come to the table a couple of diet cokes and a soup and we were out cheap. Then we went to a comedy club called Hiyanas and it is a big club like YUk Yuks and features people from HBO and big comedians. Anyways i signed up and got a deal early on a package that got us a special seating a rose for Carley Champagne and a couple of chocolate roses. Anyways the story is it was supposed to be at the Club near my place but they moved the show, and asked if i would drive 20mins to Arlington where they were moving the show to, i agreed and got a killer deal. So a good night of laughing and Carley got a rose and a strawberry and i planned a wicked day. It wasnt a late night and i didnt consume 3,000 calories like i predicted was going to happen if i went out for a big meal and stonecold iceream. Our plan was to go out for a light dinner in arlington since we had an appitizer early but, long story short ended up eating an apple. Carley is going to kill me whe she sees the pic i put on here, but the other pics are on her Camera. Okay the long story short was she went to pet a horse and carrage and the horse freaked so did Carley and a quick change of clothes and we were off. Anyways a good night and i feel good today so the ounce of champagne probably didnt have any booze in it. If anyone needs ideas on how to plan a valentines day i am thinking about starting a business for next year. It was Cheap and a great time, and i dont feel bad about what i consumed. A few buddies of mine that went out at 9pm Itilian meals are hurting today so what can you do.
Anyways tonight some piliates and recovery, i think Carley has a big night of going to see a chick flick so i am scared. Sorry to any male triathletes that read this. This was more for the people that thought i couldnt plan a cheap Valentines day for under 100bucks.
Thanks for reading, have a good weekend and stay healthy, burn some chocolate off this weekend the weather looks to be reasonable.

Excuse me Sir Your to Big to eat here!!!!

http://www.cbsnews.com/stories/2008/02/05/national/main3790418.shtml

i know this article may get some feedback but, calories in versus calories out. I think Texas should get this ban ?

Biggest Triathlon Site to Launch Soon

www.dailytriathlon.com

New best thing being launched soon. My good buddy Adam Cambell is working on the site. Adam is a good guy with bundles and bundles of experience and is a tremendous athlete so i am sure this site will reflect that. Plus he is a kewl dude so please check it out. I know there is an official launch date but i was on the site today and it is Badass.

More Yams, still feeding off one Texas Size Yam. Not much new going on , rode the Athens Olympic Course yesterday on my compu trainer. I tried to keep my heartrate low but those hills were not easy. I know what Simon and Brent were going through at the last Olympics. Anyways good ride on the compu trainer, except for those times i had to get out of my saddle and push. It was that or i was falling off the trainer. Today is gone well so far, i am enjoying my down week, and i am starting to feel better this morning i had a good run workout with some mile intervals thrown in and i ran just over 5min pace trying to keep my hrt close to my half marthon pace. It was a good run a little longer than i wanted to but i got lost on a new trail near my place. Regardless on the way home not even a minute from my house i could see the fire trucks and it was the longest minute of my life thinking about what i had left on. Anwyay's things are good. Today is a day off swimming and i will ride again easy, and then do some pilates and stretch. I am going to try and throw down a large nap because Carley doesent fly in till 930 or so and i have been going to bed around 8 for the last 2 months. I am also going to fire up some Quinoa this afternoon and feed off it for a little while. Its a good thing to have at work, because it keeps me going, plus i think people are tired of seeing me eat Yams. They are sure tired of seeing my door shut and hearing me on the compu trainer, oh well i am a multi-tasker. Its better than me out napping on a gymnastics mat. I will be blogging about my swim with fast tommorow morning and the Valentines day festivities that i have planned.
Thanks for reading.

Yammit

Fueled by Yam this morning. Yesterdays 5k swim

i was sluggish, and my recovery run yesterday was good except the winds had picked up. This morning i felt better in the water doing a 5.3k practice on my own, i will get in with F.A.S.T the rest of the week, because its a recovery week i wanted to get some recovery in before i start hitting it with the F.A.S.T squad. This morning nothing to bad except a couple of fast 200s at the end. 4x300m , 6x200m decending, 10x100 negative split, 800pull/kick, 2x200m drill, then finished off with a 2x200fast i felt good going 2:19,2:15 which was good for me for meters, and from a push on 3mins. i must have had some glycogen in the tank after that Yam i had last night. I swam very easy and slow most of the workout untill the hard 200's i spent most of the workout watching Richard in the other lane taking it too me, so i needed to redeem my efforts with the 200's. By the end of this week my body should be good to go for the next few weeks. Tommorow Carley fly's in, and planning a cheap valentines day that is fun has been a struggle. Oh well i am banking on Yam power to get me through my day and recovery ride.

Cheers

Texas Size Yams

These are Texas size Yams. Not much new, good weekend, a little tired. Friday- I did some good power intervals on the bike and a good swim workout in the afternoon. Saturday a good long run, 21k at sub 350km pace,i was really moving because the first few were warmup. Then a big cooldown after the 21 so i was tired. Good ride in the afternoon and a big nap with sushi and then to bed.

Sunday- 4hour ride and a recovery swim. And another nap and early to bed. I ate a lot of sushi this weekend. I even had some icecream, okay maybe too much icrecream but not as much as Chance did. It was my first time in a while and i was bonking so that didnt help. This morning was a good 5k swim logged. I am looking forward to an easy week, because the last 5 weeks have been alot of volume. Carley is flying in Wednesday night so i am excited about that, i am sure i wil have some good pics and stories. Valentines day is thursday so i have some planning to do.

Cheers

I am still laughing at this Video

I saw this on Simons Blog this morning, i was tired after a hard workout but i have so much energy now after watching this video. If this link doesnt work go to utube and type in Lutin Sportif en mode triathlete. It will definatly brigthen up your day.



http://www.youtube.com/watch?v=IehWGkm3d9k



LuTiN SpOrTiF en mode Triathlète !!

The Riding yeah want !!!

Here is our Companies new website pretty badass, if your bored sometime take a look and let me know what you think. http://www.sasportonline.com/

Not much new this week, here is a pic of my compu trainer set up. I want thank Chuck at Racermate for the Compu trainer sponsor, its a great system and i have already had some amazing workouts.

Training this week has gone pretty good so far, it is a big week and i started monday a little tired from the weekend but my legs are starting to come around. Monday morning was a 5k swim with fast, mostly drill/recovery type swimming but i was pretty shattered. Then later on i did an hour run and a 1hour spin with some yoga and core in the pm and i was in bed early.

Tuesday was another good swim with fast. It was myself against the parachute and the parachute one. The practice was 6k but the mainset was 800with a parachute, followed by a 500fast, and we did that set 3x. Needless to say it was solid and swimming one of those sets was tough. But i felt good on the 500s so it was a good swim, hard but good. Tuesday i had a long ride with a bit of tempo in it doing 5x3mins with 2mins. Wednesday was a big run workout in the am running 45minutes warmup and then doing 3x8mins at 3:15-3:20km pace, followed by 2mins easy and a long cooldown. A ride later in the day and some pilates and that was it for me. This mornings swim wasnt bad, big wu, then 8x200 on 2:45, then 100ez, followed by 200fast, then 8x100 on 120,100ez, 100pull fast, 100ez, then 8x50k on 55 then 100ez,100k timed, then a big cooldown. Later this afternoon i will be on my compu trainer for a couple of hours. I will be riding every day this week so the hours will add up fast. Today i will be riding Buffalo Springs 70.3 Course on the trainer and anyone that has raced that course knows how much fun that is. Last year i raced i came out of the water at the front and got dropped early on the ride, so this year i would like to ride with the leaders for the whole time, which would be a big change, but i have lot of work to do on the bike to be able to do that. I have a big rest of the week planned and a big weekend so i will blog in a few days.

Cheers for now

Good Weekend But Tired

I topped off a good week with a solid weekend of training. Saturday i rode 4hours plus with Barratt and Chance, my legs didnt feel great but we had a good average over the hilly route. A little run off the bike, some good sushi and it was off to bed, i went to sleep at 8 and woke up at 8 so i must have been tired. Sunday i had a good long run logging 30k in just over 2hours running most of it at sub 4minute/km pace. The weather was beautiful. After that a nice recovery swim in the afternoon and a nap. Even though i had a nap, i couldnt make it through the game. Chance and i went to the fox and the hound to chill for a bit and it was a madhouse, but lots of free everything and draws. It was early to bed again, and a great swim this am. I will blog about this week later on in the week. This week is going to be one of my biggest weeks of 2008 after slowly building it up. I am a little tired but that is normal.

Winter Storms Suck

http://news.aol.ca/article/Wicked-Winter-Storm-Blankets-Ontario/77614/

Ontario is getting smoked with storms right now and i am thank full i am not stuck in the storms or in any of the delays going on. Its been nice this week having my parents in town i have been eating rediculusly healthy because my mom is very into nutrition so i am sure the most un healthy thing i had this week was cous cous and that is pretty dang healthy to me. Oh well training has been going well.
Monday- was a big swim and a tempo run
Tuesday-i did a great power interval workout on my compu trainer however i am feeling the love. 2hours on a compu trainer is demanding but i am sure the time will pay off. There was also a run and swim on tuesday nothing too crazy.
Wednesday- Big swim workout with fast. it was a big 3000m warmup and then the sprint fun started, i am starting to see a trend in start speed swimming on wednesdays. Anyway i shared a lane with Barratt Brandon a US elite triathlete from Fort Worth. He is a pretty cool cat and is getting ready for Olympic trials so we have been doing a few workouts. He kept me honest swimmign and made me workhard to try and stay with him on the sprints, i havent sprinted in a while, but by the end of it i was starting to feel a bit better. I also find it difficult sprinting when my legs are tired from riding and running but regardless it was nice to work hard. I did along ride wednesday.
Thursday- Big run interval day i did a 20k run workout with 1k,2k,2k,2k,1k at 10k pace or faster it felt easy but the rest was short so by the end i was feeling it and after the run cooldown. I did an easy recovery spin on my computrainer starting to get used to everything, next week i hope to have the soft wear going that Computrainer was so nice to send me. I am really excited about this sponsorship because right now cycling is my week link in 70.3 racing.
Today is a recovery day just a 5k swim and stretch and i am planning on going out for some mexican food at Catina Laredo with my parents tonight before i take them to go to the airport where they are heading to Cabos for a couple weeks.
I have a big weekend planned and it will start out tommorow am with a 4hour plus ride with Barratt and Chance.