So this happened...

I've been sitting on a fitness ball at work for three years. Two weeks ago, for no reason, my ball burst while I was eating lunch and checking email at my desk. I fell hard and fast. Very hard and very fast. A couple days of being sore and it was time to get back on a new burst-resistant ball. This video pretty accurately represents how one succumbs to gravity.

USAT member again...

I'm back.  Officially.  1st event of the year will be the Firebird Sprint Tri in a little over a month from now.  Time to remember how to swim!

Wednesday 14 mile bike this morning

Weekend Away

Headed up to N. AZ with Runnerwife for some R&R this past weekend.  I did not need the time off, and probably should have taken a bike, but it was nice to just make packing and vacationing easy.  Runnerwife is 1 week out from the 1/2 marathon and her training was going well except for a hiccup over the weekend.  A fluke stumble in the dark into a desk and now she's sidelined with serious knee pain.  No long run on the weekend and out short 3 miler turned into a 1.5 with a slow hobbling walk home.  Serious well wishes for a quick recovery and a speedy race next weekend!

Last week finished up with Wednesday and Thursday AM workouts with the Nutrition Doc and afternoon gym sessions on my own.  Friday I hit the gym over lunch and took the morning off.  I need to amp up the training and am considering adding a sprint tri in February. That might be just the ticket!

Monday AM
2 lap warm up
plyo warm up
3 x (Ladder Drills + 90yd 6 line suicide drills + recovery lap)
+1 suicide
5 min ABS

Monday PM
Gym - arms/foam roller/stretch

25 or 50 Proof?

Registration for the Whiskey Row race is now open and I need to decide between the 25 and 50 proof.  I know the 25 will be a great time, but I did it last year.  The 50 provides a new challenge and reason to push over the next couple of months, but I don't know what this spring has in store for me.  Decisions, decisions....

Monday - AM
3 x (5 x 50sec/10sec interval sprints on the track)
10x squat jumps
10x jump tucks
100x thrust jumps
20x lunges
2x 30sec star jumps

Monday - PM
5 min foam rolling
3 x 10 hamstring ball bridges
3 x 10 10# weighted crunches
8, 8, 6 pull ups
3x ball tricep pulls
3 x 20 rung pushup ladder
stretching

Tuesday - AM
Spin Class 60min
foam rolling 5 min
bicep curls
tricep extension
stretching
5 min abs

Back in Business

2011.  Day 1.  16 miles on the road bike.  Washed it, tuned it, lubed it, and added a couple new features for good measure.  I'm embracing what it will be for the foreseeable future and that is a commuting and training machine so weight be damned.  I added a rear rack and some sweet LED lights.  I'm going to look amazing when this thing is lit up at night!!  Back to work in the morning after a much needed long weekend to recover from the holidays.  Safe riding!!

Ready for 2011?

I'm keeping it simple for 2011. In order to balance all the incredible friends, family, and opportunities in my life I took a break from serious racing and blogging in 2010. I'm looking forward to a great 2011 and part of that is having some athletic goals to work towards despite a busy and full life. Stay tuned for my updates on working toward competing in the 2011 Whiskey Row Off-Road and see what other adventures and opportunities present themselves along the way. Happy New Year!

Whiskey Row Off-Road

There is actually a race on my 2010 schedule. The Whiskey Row Off-Road 25 proof (although I hear it is more like 29) will be my first event of 2010. I'm really getting excited for this race and it looks like it is attracting quite a crowd of racers including the likes of Tinker Juarez. I'm not expecting anything big results wise, just looking to have a good time in the Arizona high country.
My routine lately has been:
Monday: swim /lift
Tuesday: lift / ultimate practice
Wednesday: road bike 40 / lift
Thursday: yoga / lift
Friday: road bike 40 /lift
Saturday: MTB or Ultimate / yoga
Sunday: lift
So there hasn't been a ton of time in the saddle lately, but I'm changing that. This morning I had a beautiful ride on SoMo's Desert Classic Trail just as the sun was rising. I'm enjoying the cool mornings while they last (62) because all too soon it will be brutal - even at sunrise.
I'm starting to get a handle back on life so hopefully that translates into more training, blogging, and racing. Stay tuned and enjoy the weekend.

Like old times

Friday -1000m swim/ lifted chest/back
Saturday - 7.5 road/10 MTB/7.5 road + 1hr yoga class
Sunday - 20 mile road ride

Now that it's April

No single event prompted my return to the blogosphere. I've been busy working hard, pursuing new projects, and living the active life I always expect from myself. Somewhere in there the blog fell of the radar. Perhaps part of the extended absence is the realization several months ago that I could not complete this year's XTERRA season. Fewer race weekends mean fewer opportunities for points, and with limited funds and several conflicts on the close races I didn't see the point to sport specific training. Instead, I've been enjoying being active and am looking forward to several new athletic challenges. More details and updates to come. I'm back!

The week that never happened

I'm in my second week of training for the season. That's right week 2 - part deux. Last week I came down with a cold that ended with a sinus infection and trip to the urgent care center. Gotta love pushing too hard and doing too much. So this week I am back on the wagon and trying to go strong despite the fact that I now live in Seattle. What? Yup, my Arizona sunshine has been replaced with rain, rain, and more rain.
Phoenix averages around 7 inches of rain a year. This week we are getting 6 inches. This means Phoenix is in full on disaster mode giving out sandbags, canceling events, and making training a little more difficult, but not too bad. I guess the rest of you actually have to think about rain on a regular basis, bummer.
Monday - weights/core/ultimate practice
Tuesday - 50min run
Wednesday - AM swim / ultimate canceled
Thursday - AM lift / PM bike trainer workout

Day 6/7 - Building (for others)

Saturday was a big day. Runnerwife and I woke up early and headed out to a Habitat for Humanity House to volunteer for the day. The real estate agent who sold us our house, Ken Mayer (who is awesome), gathers a group of his clients to volunteer every year to build houses for those who are less fortunate. It's always a powerful experience and this year was no exception.

Of course, after spending hours on a roof laying shingles and hauling supplies all anyone wants to do is swim, right? Actually, with the weather we are having (mid 70's) it sounded really good, so I hit the pool.

Saturday AM - build for habitat

Saturday PM - swim workout 1,400m

Sunday - woke up sick, too many 5am mornings turning in grad school papers, and too much going on all at once. How do you know you are over training? Sickness happens.

Day 5 - the academic toll

I knew that starting grad school and my 2010 season in the same week would be rough. I was right. I've been staying on track with all my workouts and my academics (I've read 491 pages, written 16 papers (48 total pages), and submitted work at 5am daily this week), but it is taking it's toll. I'm tired. There is a reason I recommend that students avoid 2 week accelerated winter classes.
Yesterday was the first time on the bike in a while and the 18 mile commute home was solid, 18.2 mph average speed, but it sapped what little I had left. The beer and pizza I consumed while staying up to watch the BCS Championship totally did me in for the week. I moved today's workout till this evening and WILL get it done.

Friday PM - Squats, leg press, step ups, lunges (4x12) + core work

Day 4

I'm really getting back into the groove playing ultimate Frisbee. Last night's practice my throws were on target and my conditioning is rapidly improving. I can feel my balance, lateral movement, and quickness returning which I'm hoping will translate into better XTERRA performance. Racing triathlons has taught me a whole new level of listening to my body and applying that in ultimate has been fascinating in only the first week of practice.

Thursday PM - 18 mile ride home from work

I guess this is my "rest day".

Day 3 - swimming with Bill

Bill is a retired US Navy Seal, former police officer, and husband to a wife in declining health. He is also my inspiration in the mornings when I swim at the local 24hr fitness. You see, without fail, Bill puts on his pink swim trunks, unpacks his paddles and pull buoy, and jumps in the pool every morning.
As one of the first US Navy Seals, Bill is now in his eighties and no one would fault him if he did a few laps, maybe some water walking, and then hit up the hot-tub or sauna. But this is Bill, my morning inspiration, and he cranks out 2 miles (3,200yds) every morning - then he hits up the hot-tub. Bill is always smiling, always swimming, and always says hello when we share a lane or just the pool. I was glad to kick off my first swim of 2010 in the lane next to Bill.

Wednesday AM - Swim (1,100yds)

Wednesday lunch - nap

Wednesday PM - 3hr ultimate practice + core work

Day 2 - solar powered

I woke up on day two of my 2010 season to a reminder of what it feels like to really work out, and that's a good thing. Ultimate practice on Monday night was good. A decent group of guys and the right amount of plyometrics, sprinting, jumping, and intervals that I feel it, but am not totally spent. I got home late from the three hour practice, but jumped in the pool for a late night ice bath. Damn, it was cold.

Tuesday AM - slept in

Tuesday lunch - 45 minute easy run. Beautiful run through the desert with mountain views to the south and the east. It was over 70 so I took my shirt off and soaked up the rays while I ran. The sun feels so good and running outside without being bundled up is such a blessing. Almost as good as swimming outside, but I have a couple months before that is possible again.

Tuesday PM - watched the biggest loser

2010 - Day 1

Standing in my bathroom, shrouded by the blue glow of my laptop monitor, hitting refresh like roadie bidding on eBay for spandex. That's how day 1 of my 2010 XTERRA and Ultimate season started, and day 6 as a graduate student.
I managed to avoid waking up runnerwife, totally opening my eyes, and still took the top spot on the podium in my online class. You see, today started at 4:55am so I could submit two papers for graduate school. The first two students to write their papers on the same topic close that topic for the course. So the only way to prevent having to write additional papers for an open topic is to be one of the first two students to submit your paper. I'm a competitive SOB. Not dressed, not coherent, and not too thrilled to be awake I successfully submitted my papers (1st) at the 5am start...Welcome to 2010. Year 3.

AM - Morning weights (4x12):

• pullups
• pushups
• body weight rows
• lateral DB raises
• swimmers

Lunch - 1/2 mile run, light yoga

PM - 3hr ultimate practice incl. abs
---
Morning weight 174 (heaviest ever)
RHR 56 bpm

Goodbye 2009

New races, new places, and new faces. That was my 2009. I trained smarter, harder, and farther than ever before. I learned more about myself through the challenges of 2009 than any other year. Adversity taught me how to persevere. Fear taught me not to be afraid. I learned to rely on what I have, and celebrate my good fortunes. I am blessed with an incredible wife - who I love more each day - a fairytale family that supports me in everything I do, and friends - new and old - all over this awesome country. 2009 was quite a year. 2009 was awesome. 2010 will be better.

How? Oh, just wait. It starts tomorrow.

Goals - 2010

It isn't quite January yet so I'll save the official roll out of my 2010 goals for a couple weeks from now. I can tell you that I'm excited about a new year full of challenges. In addition to a competitive and challenging athletic career in 2010 I am also returning to school while taking on additional responsibilities at work. Now that's a recipe for success!
To all those that supported me in 2009 - thank you! I couldn't have had such a great year without all the family, friends, and new friends and inspiring people I met along the way. I look forward to more of the same in 2010.
My training lately has looked a lot like Randy Moss. I've been taking some time off. I have been hitting the gym for some laid back strength training and even hit the pool the other day for an easy 8x100, but I'm enjoying letting all the off-season sitting around drive me nuts. It only serves to make me more excited for January. I know I've been delinquent on the blog posts, but those too will pick up in the new year. Happy Holidays!

Our special guest: Katie Visco

So you think you're an athlete? Driven? Motivated? An inspiration? You are. But so is Katie Visco. She is enroute to being the second youngest woman to run across the United States. Yup, that's right, she's running from Boston to San Diego and joined us for a few nights while she's here in the Phoenix area. Check out her website.

San Diego folks - please help make Katie's arrival in your great city something special. Let me know if your local run shops and tri clubs would be interested in running with Katie, hosting Katie for a home-stay, or inviting her to speak at a local event. She's an AWESOME young woman with LOTS of energy who is sure to inspire you to even greater heights!

Veteran's Day 2009

A BIG thank you to all those who serve and have served our country. My quiet ride this morning was spent reflecting on this beautiful country and the men and women who give their lives, time, and expertise to keep us all safe and protect our way of life.
I woke up early on this day and headed north to explore the McDowell Sonoran Preserve. This system now ranks as my #1 favorite in the Valley of the Sun. It is trails and mornings like this that start me thinking I may never live anywhere else. The climb to the top of Sunrise is why I ride bikes. Enjoy!