pics from last weekends Zoo Run

See if you can Spot Carley?

New Bike

Check these out, it is an opposite of a mullet. The party is in the front with these motorcycles, not the back. So cool i would love one of these but no room for a bike but you can get groceries in the front compartment. Reasonable price sort of similar to a nice scooter.Not really much to report on last week was a good training week, My dad was in town and had an opportunity to hang out with John Daley and Sergio Garcia, while i was training and working. I had a great week of training building up to Disney 70.3 in a couple of weeks. 5swims, alot of riding, 1 good brick that was 125k steady at 200watts with a run off the bike, some good running, standard set of 20x400m on the track, some good threshold swims, 20x150m at 1500m pace, another good race pace set of 8x50 At, 8x100At, 8x200 AT on short rest. Another good pull/paddle strength set, and also a 30x50m 5 on 45,5 on 40 holding 35's. So lots of good training. Not much else to say, i will report more by the end of the week about my training, and if any good adventures come up before then, last few nights i have watched about 50 episodes of Cops, i dont know why i like that show so much i guess i secretly want to be the camera man in the back of the cop car during the chases. P.s i wish i could run like Tim Don.

Busy Days, Zoo Run, Aquarium, Arts Festival

Well it has been a busy week to say the least, i spend the beginning of the week recovering from the PlayTri Half, the rest of the week training and being busy. With Carley here all week there was no shortage of things to do and i am exhausted. On Saturday i won the Fort Worth Zoo Run 10k, it is a very hilly course and it felt like i was doing hill repeats for 10k. Last year it was a slow course and i ran 35mins and won, this year was even harder with some added hills and i ran 34.04. I even got lost i followed a road that went left because there was a big aero and ran up the road to realize that i had made a wrong turn and i no longer had motorcycle support at the front, i looked at my watch so i could see how long it took me to get back, it took me 23 seconds to run back to wear i made the wrong turn. So all in all i ran i would say 33:15 which was about what i thought i would run on a hilly course. The first few miles were very hilly but i was able to negative split the run, having some fun with my new pink socks. Happy with the way i am running because it was not a fast course and the first few miles were about 1minute slower per mile than usual because it was up hill. Anyways there is a pick of me goofing around near the finish line, and Carley was pissed because i turned back to look, and she missed a good pic. The race started at 7am so it was a fun packed day, the 10k race was the first of my training followed by a ride, no awards for me and i will have my endurox on the bike. After my ride Carley and i went to ihop for an omelet, and then off to Dallas Aquarium for a few hours. The picture of Carley and i was me trying to take a pic. So After the aquarium, it was off the mall for Gf time and shopping for my mom. At this point, my legs hate me, and i was looking forward to icing. I was fine until the end of the trip at the mall when we were just on our way to eat and Carley had to try on some summer dresses, along story short i was curled up with some old ladies on a chair waiting for Carley to show me all the dresses.
Finally out of the mall we are off to dinner, but running out of fuel we just make it, after dinner a small dessert at Cold stone, well maybe not that small and off to bed. All week was action packed with the Art Festival down town, Carley and her obsession with eating Mexican every single night, and racing and training.
I am looking forward to getting back into a big week with not too many distraction until the weekend, when my dad will be in town.

Busy Days,

Carley< Playtri half and Easter Building

A quick note about the race, i hammered a big week of training, and finished it with a half ironman. I should have known fast people would come with money on the line, but training was the first priority this week. I showed up to the start line tired and fatigued, and a little flat. I finished 4th, running a 1:19 kept me in the hunt, but looking back i wish i took a few more easier days this week. Right from the swim, Brandon Marsh took the lead with James Cottter, i wasn't quick enough to respond, and ended up coming out of the water in 3rd. I couldn't see anything and should have hammered to get on there feet but i felt fatigued and didn't start feeling good until the last 500m of the swim. Out on the bike i rode about 2mins back for the first 45kms, finally after loop one, Justin Daerr caught me, and went buy and i couldn't hold him. My legs were tired but he was strong. Getting off the bike i knew i was roughly 6mins down from the leaders i ran hard, but finished 4th, i thought i would have moved a little faster and caught Justin but i didn't and finished with a 119 half, so i am excited for the run time but equally disappointed . I did what i wanted to do and that was win some spending money for when Carley was here. Next year i will take it a little more serious rather then just decide in the middle of the week that i was going to do a half for training.

Carley Flew in Friday night, so we had a good weekend, it was nice racing a triathlon but not really getting to involved in the race prep since it was here in town. I could do normal things see movies, go out for meals, build Easter houses. It was a good weekend, but i am pretty sore from yesterday so an ice bath will be on the agenda.

Motivation, and Damage!!

Yesterday afternoon, after a blistering hard run workout in the am, i felt pretty fatigued and didn't feel like swimming. I played with it in my head all day long as i knew the set that i was going to do and it was hard, and there were no easy routes out of the set. I contemplating giving my self challenges, like make the times or no dinner. Well then Carley mentioned well that is good idea, so you will go from worse to worse. So then Chocolate was on the line, and that was a good challenge for me.
She sent me a txt saying "Life isn't about finding yourself, Life is about Creating yourself." So i went to the pool and had the swim workout of the year.
The plan was a hard AT swim with 15-20rest, and 10' on the 100's.
It was over before i knew it. These times arnt world class for swimming, but they are starting go get me in better position for triathlon but its in the right direction for me as i haven't swam this fast yet. The hardest part was it was 2,000m with little rest. I also told myself that i am not racing an Itu race till i am swimming fast, and running 31minutes. So doing the work is paying off, i may not be at an ITU race till late in the season but at least i will be ready to rock when i go. These are in meters not yards, because i already know a few people that will be chearping me.

2x400 15" rest (4:50,4:52)
2x300 15' rest (3:40,341)
2x 200 15' rest (2:21,2:18)
2x100 10'rest (1:09,1:07)
Any way's good swim, good run in the tornado aftermath this am for an hour with some strides. And a swim(technical). Tonight iam riding for 90mins easy, and tomorrow morning a decent swim and it will be time to rest for 1.5 days. I am excited but tired. Carley is flying in tommorow so i hope that being excited and having her here, will let me rise above the feeling tired legs.
That leaves me with another good quote that was sent to me when i was complaining of racing tired.
" If you want to win a race you have to go a little berserk. "Bill Rodgers
Thanks for reading,

Dear Legs I am Sorry Part 2

I am not very good at math but, i think this formula, adds up. Gomez= So fast! Guy is unreal, motivating to watch. I am getting my popcorn ready for World Cup #3. Looking for SQW to take the W. I have some work of my own this week. Train stupid hard and smart, i need to add in the smart part. And then end the two week block with a half ironman on the weekend. Ya sounds like a good way to spend Sunday. Anyways last week was a wicked week of training and this week has gone good, here is the break down so far, losts of quality, will be happy to race fast on sunday but the goal of sunday is to have a good bike split, and win enough money to take Carley and I out for dinner. With the way i am training we may be eating rice.

Anyways the race pays 5 deep so i will have to pace my self a bit.
Monday- Was okay i was tired from weekend, but there was a recovery ride and little run, then a swim workout at night that was a killer.
SEt was 7x 100 So fast(1:05-1:07) Short rest then 2x50 faster on 50. So after the 7th set i was pretty full of lactic acid. THen a bunch of 300's decending, it took a few for me to get into it, almost didnt make the pace time on the first few.
Tuesday- AT Run on trail, was hard but not stupid, later big ride 2.5 or so with 75minutes at race pace wattage, and then a bunch of single leg drills, 1mile each leg, 1/2mile between, then a long cooldown.

Wednesday- Today track workout was 5x800fast, good run, i am running well, but it doesnt matter what you do in training if you cant man up on race day. I am looking forward to resting for some races later on. But right now its all about doing the work.

Later on threshold swim, should be a good one, i know what is on the plan, and its going to hurt. I will report later in the week how it went or if the life guards have to pull me out. 2x400,2x300,2x200,2x100. Short rest hit it.

Right now i am wobbling around, like i got run over by 800's this am. Lucky i have my badass SL3S socks on. I better wear them next weekend at the Fort Worth Zoo 10k or Carley may beat me. She runs fast! Another side note, Matty's inteview on Slowtwitch is good and funny.

http://www.slowtwitch.com/Interview/Boom_Boom_Matty_Reed__308.html

A few pics from my transition mistakes. Not much to report on, fridays tready workout smashed me swam later in the day with Barrett, 4.5k logged nothing to difficult. Then Saturday was an interesting day, 2.5 hours was supposed to ride 90minutes at race pace, ended up doing 75minutes at effort and easy spin back to the shoes for an easy trot off the bike. Barrett forgot his running shorts so he ran in a speedo and boxers and our run went through a park, and i am still laughing at the comments people where yelling. Anyways pretty tired on Saturday it was early to bed.

Sunday- 2hour run, on trail, headwind out tail wind back, legs felt good, then an easy spin. Later on met up with Barrett we swam 1hour open water and then iced, and spent 15minutes pulling small leachs off our feet. It was a big weekend and i am tired today, alot of intensity since wednesday. An interesting sticker i saw when driving home from the lake. Redneck, i was bonking a little but took a pic, un real. So i rushed up beside them to catch a look, it was a 16year old blond girl txt messaging with her phone. Anyways i will blog more when i am not so tired and when i have some intesting stories.

4 workouts in 24hours back to the groove

Easing Back into a Progressive workload, my legs seem fairly recovered from race. I think my stomach didn't allow me to run fast so i didn't do too much damage on the run.

I have had a good few days, of training it hasn't been to much volume but allot of intensity so i am relatively tired. Next week is going to be a great week, Carley is coming in for a couple of weeks, and i will be doing a couple of races that i will train through in hopes to win a little bit of cash, well at least cover the entry fee and maybe a dinner, but with the training i have been doing, i am sure i will be pretty tired come next week.

Monday- 3500m swim flush, UN pack from trip. I arrived in the middle of night and didn't know where someone was leaving a vehicle for me. Needless to say Sunday night i spend most of the night searching terminal C for a vehicle that was parked in terminal D.

Tuesday- Still pretty easy, 3hour ride, and a 30minute shuffle.

Wednesday- Back into it, Wednesdays morning hard threshold swim, 100,200,300,400,500,400,300,200,100- all with 100ez after each, but a little frustrated from race, i absolutely hit it, and at one point on the way back down the ladder i think the life guards were contemplating pulling me out with one of those sticks, i didn't get hit with a dingy so i was still moving well. There was some other stuff, but i swam well and i am happy with the way i am swimming, i need to get out and do some open water speed to make sure i can translate that speed to open water.

Afternoon- Big wu, then 31miles at 240watts, working on technique with jack, then a cool down and a flat tire, i was sort of glad i got a flat.

Thursday- 3 workouts today,

am little 60minute run before breakfast.

during the day at work on compu trainer, i did 1.5hour with lots of power intervals, i was pretty fired up and told my self to suck it up almost every interval. It was allot of intervals and it hurt.

So at work the rest of the day i tried to rest up for swim workout, that had a 300pull for time, and a 400free swim time. 300with buoy no paddles pb of 3:31 not bad, but blew to pieces for some reason on 400free. The hole swim i kept telling myself to man up and racing with the big boys isn't easy.

Friday(this am) so this is #4 workout in 24hrs. Supposed to be steady intervals on track, but thunderstorms and tornado like weather forced me to go to tready down the street.

I had a good run and my legs felt relatively good, My goal was not to hit it to hard but to run kms at half marathon pace, since i did just race.

tready 7x3.5mins with 1min rest First 4@11.5mph at 1incline, last 3@12mph at 2%, i have always ran well on treadys but today was a good one. I lost a lot of liquid, and a man did bring over a fan that almost blew me off the treadmill but it was a great workout, and regardless of weather it was 10miles with a lot of fast running. the last couple of intervals at 12mph made me think i was going off the back, but i didn't and i lived. A good chat with Richard afterwards, and a smoothie and i was feeling good.

The rest of the weekend and next week will be big. Carley is flying to town on Friday night, so i am excited for all of the Mexican food that i am going to eat. It will be fun to get out and see some movies, i am getting sick of going to bed at 8pm, but when working and training i need to make sure i get enough sleep, and recovery usually takes up all of my spare time.

I hope all is well with everyone, i am already getting my pop corn ready to watch the world cup in Nz. I want to wish Jenkins,Tich, Jones good luck, i am not sure who else i forgot i am not sure if Brent is racing. Sorry for the blurry pic but my, my vision was pretty blurry there as well.

Thanks for reading,