2009 Race Schedule

2009 has arrived, and with it my tentative race schedule for the new year (check it out on the right). I'm excited about the events I've scheduled and even more excited about what may be added along the way. My time line for competition and training is falling into place perfectly, and I can't wait to get back to structured training and racing.

So here's the plan: starting January 5th I end my singlesport running focus and begin hitting the bike and the pool (YES!) with more regularity. I'm racing the PF Chang's Rock'n'Roll Arizona 1/2 Marathon (my first 1/2) on January 18, 2009. I'm going to take the following week for some active recovery and mental prep for a new season of XTERRA.

On January 26, 2009 I begin a 14 week XTERRA focused training plan that I've been working on this holiday season. I'm excited to build on the endurance base that I built in 2008 and bring new technique and knowledge to my training in 2009.

May 2009 will be all about racing. Two XTERRA races and one 12hr MTB race. In june I will take time to rest before begining work on some longer distances in preparation for my first half Ironman. July will bring one more XTERRA, back where it all started for me in Nashville, TN at the XTERRA Lock 4 Blast.

I'm hoping to add some MTB races and epic adventures along the way, like a rim to rim speed hike of the Grand Canyon and some long days on all the new trails I'm discovering here in Prescott, AZ. Functional strength training will be a larger part of my plan in 2009 as I have some great coaching and tools with which to build a more sustained strength program. A big thanks to my sister for that.

Thanks for reading and have a great 2009!

Prescott Valley, AZ

I arrived in Prescott Valley last night amidst strong thunderstorms and the chance for more bad weather this morning. For the most part that never materialized. I left the house at 7:15 to hit the local pool for early lap swim hours. It was a cool 65 degrees and sunny. Perfect! Unfortunately, there was a swim meet at the pool so no dice on the swim.
I headed out West of Prescott in search of some trail to ride/run at altitude and found only an ATV 4-wheeler park. Bummer. I backtracked to Bikesmith Cycles, a bike shop I'd seen on the way out and the owner hooked me up with a great map of the area and some trail recommendations. From there things hit high gear and I'll let the sweet pictures tell the story.

breakfast on the house patio

at the trailhead

from this

to this

rock garden makes me want the HIFI 29er

hell, everything makes me want the hifi

blue sky
time for the hot tub

what do west coasters call this? chillaxing?

Training Update

Today is my last day of work for the next 3 weeks. If I thought I wasn’t distracted by my last day of work then oversleeping for my morning workout and missing the exit to my office on the way in this morning made it pretty clear. I love what I do, the people I work with, and I am sad to see it go. It has been a great run the past 3 years, but a whole new world of opportunity awaits in Arizona. The next 3 weeks will be pretty straightforward – pack, drive, race, drive, bike, drive, and start a new job. With only 9 days until XTERRA Dawg Days there isn’t too much time left for training, but I’ll be racing without a lot of pressure and while on a big cross-country vacation, which I believe will be a recipe for success.

Thursday – 12 mile MTB / 2 mile trail run
Friday – AM Swim workout, lunchtime weights
Saturday – going away party (active recovery)
Sunday – 10 mile MTB / 1 mile trail run
Monday – AM Swim workout, lunchtime weights
Tuesday – AM Run with the wife, lunchtime spin and light weights
Wednesday – Missed the AM swim, but playing some Ultimate tonight in Summer League

Weekend update

I had big hopes for this past weekend after a great training day on Friday. I took Saturday off to rest and I began the process of clearing out old junk and packing for the big move out West. Sunday I planned a brick workout (ride/run), but thunderstorms and all my junk in the living room put an end to that. I spent time with Amanda and my parents while I continued to sort through old pictures, papers, and mementos. It felt good to spend some quality time at the house; I’ll be missing that place soon enough.
Monday I jumped back on the wagon with a big swim workout in the morning and weights during lunch. Tuesday I hit the trail with Amanda and the dog for a great trail run. This morning we ate an early breakfast at Nashville’s classic Pancake Pantry to celebrate our wedding anniversary. I’m truly blessed to be married to such an incredible woman who is supportive of everything I do, no matter how eccentric I am.
I pick up the Rig from the shop this afternoon and then will hit the pool for a swim and then the track for a 600m superset workout. I’m getting excited about XTERRA Dawg Days and feeling like I can really make a splash at one of my last races of the year. The first goal for the race will to be the 1st AG out of the water for the second time this season. The next goal is to reach the podium and earn a solid amount of points in the US Points Series. Reading about everyone else prepping for the SE and E championships the next two weeks has me fired up during my own training. Thanks for reading….

The Perfect Workout

I have no idea what brings about the perfect workout. Is it conditioning, nutrition, sleep, weather, or something completely unknown? All I know is that this morning ranks up there with the best workouts I’ve experienced.

6:45 AM in the pool: 200m warm up, 800m race pace swim, 400m of intervals and cool down for 1,400m total.
From the moment I hit the water this morning I was feeling fast. I have adjusted my strength training to include more specialized shoulders/chest/and back work and I have been able to tell a big difference in the water. When I started my 800 for time I panicked because my pace was faster than I would normally begin with, but I decided to just power through and attempt to keep that pace. Total = 800m in 10:20. That’s a 1:17:05 pace for my hundreds. So I absolutely killed the 800, and while my upper body was drained I was still feeling strong through my next set and cool down.

8:00 AM on the track: 1 mile warm up, 600m supersets x 4
It was a quick transition from the pool to the track and I was still feeling fresh. The first mile was slower than my usual warm up, but I felt like I had plenty in the tank. I usually try and predict when I’m going to hit a wall or the hump in a set of repeats (third one of four is a pretty good guess), but today I ran strong through all four of the supersets. Wow! Seriously, this was the best I have ever felt during this workout and that is a good sign with Dawg Days only 3 weeks away.

I’m not sure if it was the cool and overcast morning weather, my strong Gatorade mix, or just being in the perfect frame of mind for today’s workout, but it was one of the best I’ve had in a long time. Mornings like this one are why I’m pursuing this sport, and why I’m looking forward to the starting line in three weeks. I may be a long shot for XTERRA Nationals with the changes to my race schedule, but it won’t be for a lack of effort. Enjoy your weekend!

Everything is better underwater

Planning for the transition to a new job and a move across the country has made it hard to find time for training. The stress and rainy weather aren’t helping either. However, this morning I was able to get to the pool before work and have a great workout. There is just something about water that is soothing. The stillness and muted view of the world that comes from being underwater is fantastic. As a kid I used to put on goggles and a snorkel and just float in the bathtub face down examining the bottom of the tub. My favorite vacations are the ones where we go snorkeling, even if there is nothing in the water to see. I could just float and swim staring at the sand all day long. This morning I had a great workout and then plenty of time to just play around in the water and blow off some steam.
It also makes a big difference having my training partner, Chris, back after a month hiatus. Even if he’s a couple lanes over in the pool, or we are breathing too hard to talk on the track, there is something about training with someone that makes the workouts easier. Thanks for reading.

Training Update:
Wed. – swim 2000m
Thursday – resistance training
Friday – Bike 12, run 2
Sat./Sun. – recovery
Monday – Swim 2000m + mow yard = hills workout
Tuesday – Track workout, 1 mile warm-up 600m supersets x 4 (my least favorite and most productive part of training)
Wed. – Swim 1800m

Back from Denver

I had a great 5 days in Denver and Boulder. What a beautiful part of the country. Not as much training as I hoped to get in while I was there, but plenty of good times with close friends. Thursday we went to a Forrest Yoga class taught by one of our friends. Because it was one of the first classes at a new studio we were the only ones there. That meant we had almost 2 hours of private yoga with one of the best instructors in Denver. Sweet! Friday and Saturday were the UPA College National Championships where I was able to support the CUT boys in their run to the semi’s (farthest they’ve been since my senior year in ’03). I never managed to get away from the fields and up in the mountains, but I was content to support the team with the mountains as a backdrop. Despite getting back late Sunday night I was back at it on Monday with a good swim workout and run on Tuesday. Stay tuned for new changes to my racing schedule….

Training Update:
Monday: Swim 2000m, heavy on pull sets / resistance training and abs
Tuesday: Run 3 miles, close to race pace with hills / resistance training

Training at Altitude

Out here in Denver, CO to visit friends and watch the UPA College National Championships.  I'm hoping to see CUT win another national title.  Today is an easy day with some Hot Yoga at a studio where one of our friend's sisters teaches.  Should be a solid weekend hanging out and training at altitude.

Training update:

Tuesday - 50 minutes on the MTB

Wednesday - 2,000m with 400m builds (swim), resistance training during lunch

New Energy

New energy
It is true that we often don’t realize how valuable or important something is to us until we lose it. That is the case for me as last week the rest of the XTERRA season was in jeopardy. After one lack-luster race with mechanical problems on the bike, I was looking forward to a summer of XTERRA races and redemption. That was all up in the air the last several weeks as my ability to make any of my scheduled races came into question. As of now, it looks like I will only be able to make one more race for the 2008 XTERRA season. Months of hard work, training, and dedication have left me with only one race left to leave it all on the line. The added pressure is that by finishing top 3 at this final race I may earn enough points to qualify for XTERRA nationals by a very thin margin – very thin, but possible.
The news of this last race of the year (when I thought I was done for the year) has given me a new energy, new hope, and new dedication to training. I have approximately 5 weeks to prepare for my last race and build on the solid foundation I have put together up to this point. 5 weeks. I plan on going all out in preparation for this race and am more excited than I have been about any competition in some time. Stay tuned for more on why I’ve had to change my plans for the season…Trust me, it’s good news!

Training Update:
Monday: AM - 1800m swim, Lunch - resistance training, PM - 5x hill repeats (running)

Back in action

One week ago I was on the road to Georgia for the first XTERRA of the season. I had no idea what to expect, but I’m growing more excited about the prospect of continuing to compete in the American Tour Points Series. I learned some valuable lessons, not all of which I’m aware of yet, and I have four weeks of training before the Southeast Regional Championships. This championship race in Alabama will attract racers from all over the country who are trying to qualify for the World Championships in Hawaii. The pro purse of 20,000 will mean there are going to be some amazing athletes in attendance. So, not only will it be extremely competitive, but it will be an official XTERRA distance race – a long and difficult course (1.5k swim, 29k MTB, 10k run).
I’ve been traveling for work this week and that made finding time for training difficult. This week it has been one easy run and two light weight sessions. Although the easy run was a long endurance climb in beautiful Arizona. I’m excited to get back into training this weekend, kicking things off with the Dirt Sweat and Gears Race down in Fayetteville, TN. A 12 hour race with 4 buddies promises to be more than a good time. The SS is still out of commission after last week’s race so I’ll get to spend plenty of time in the saddle of the new race bike that I’ve ridden very little. It should be a great day if the weather can hold off a bit. I’m headed down early on Saturday and camping out Saturday night – good times!

Race Week

15 weeks ago I started my focused training plan for XTERRA, with my first race being XTERRA Ft. Yargo in Winder, GA. At the time (January) it seemed like the end of April was a long way off and that I had all the time in the world to get ready. The counter on my blog now shows only 4 days and some combination of hours and minutes until the race at Ft. Yargo. Where did the time go? This week I will taper my training and try to get comfortable in my wetsuit, dial in my bike, and practice my transition plan. It feels like I should have done all of these things before now, but with the level of training peaking over the last couple weeks there hasn’t been time for any additional fine tuning. I’m sure having practiced some skills (getting out of a wetsuit, putting on shoes, socks, and a race belt in a hurry) would make me faster, but I’m not sure I would have sacrificed the time away from family, friends, coaching, and work that it would have required. While I look to do well in the race this weekend I think it is equally important to remember that I’m doing this for fun. Winning is fun, particularly for someone as competitive as I am, but I have worked too hard over the past 15 weeks not to enjoy the race experience this weekend. Something tells me that if I go out there to have a good time and enjoy myself in the race I’ll race stronger and faster than if I spend the whole time worrying about my final place in the standings.

Training Update:
Wed. – 1 hr on the bike, 3 mile trail run
Thur. – 1.5 hr on the bike
Fri. – rest
Sat. – 800m swim for time (12:18), coached the Vanderbilt women’s Ultimate Team, played with my old high school Ultimate team Brutal Grassburn in Monkey Bowl - the local Ultimate tournament
Sun. – 5 mile trail run
Monday – 7 mile MTB (hopefully no chain issues)

Quick Update

Life is busy. A quick training update:
Thursday – brutal track workout, 6 miles in total distance. I really felt the benefits of track work in my 15k race, so while it was tough, I know it is good for me.
Friday – rest
Saturday – Bike/Run (8/2 x 2) brick workout. Too muddy so I stayed on the road for the bike and run.
Sunday – Pyramid swim for time 60’
Monday – Rest and shopping for a new tri suit. No luck. I need a tax rebate to afford one.
Tuesday – Work responsibilities limit me to just a strength session today during lunch

Wednesday and Thursday will both be big training days with brick workouts leading up to my last big weekend of training before tapering for my 1st race of the year. I’ve still got to get in the water with my new wet suit, decide on a new tri suit or my existing one, and decide which bike to ride. I bought a new one, built it up, but I just love my SS and feel so fast on it that’s it is a toss up. More to come soon!

100% Mental

Training for endurance sports is very different than training for a team sport. I’m coming off of almost 10 years of nationals level competition in Ultimate, and those years were filled with practices and training done mostly as a team – with other people. I’ve got a great training partner in Chris, but there are still plenty of workouts where I’m out there on my own. It takes a different kind of motivation to train by yourself. On a team, you just have to get yourself to practice and your teammates/coach pretty much take care of the rest. Out there on the trail….. it is as much a mental battle to keep on going as it is physical. In the woods no one knows if you duck out early, slack off, or just plain don’t go. The flip side is that you are 100% responsible, no teammates to blame, no one but yourself to let down. It is a sick kind of mental anguish, but I am learning to enjoy it. I’m not sure I will every really get used to it. I do think that it has the potential to make race days more gratifying. I’ve got Friday off and am looking forward to a big brick training day, maybe followed by a massage from the greatest little sister in the whole world. She also happens to be an excellent personal trainer and massage therapist. What more could an older brother ask for? The Stats: Monday – Rest (much needed after the weekend) Tuesday – Great 1.5 hr ride on the trails (singlespeed, I love that bike) Wednesday – 1,850 morning swim

Training Update

Thursday: Track workout - 2 mile warm up, 4x200, 4x400.  The 200's are L5 followed immediately by a L4 400, and then complete recovery.  This one sucked.

Friday: Rest

Saturday:  Swam a ladder workout.  I felt really fast and pushed hard through all 2,400 M, then I jumped on the bike and hammered out 10.

Sunday: Up early, and biked to Percy Warner, ran two laps (both directions) and then biked home.

I've been busy coaching the Vanderbilt Men this weekend in the Music City Tune-up.  More crazy weather here this weekend.  The trails are soaked =( 

That's A Workout

Thursday during lunch I hit the weights – hard. I’m really trying to push before my rest week next week. Thursday after work it was 5 miles of tempo work on the track, before a nasty blister developed and I decided to shut it down. I moved off the track and inside to lead 45 minutes of pool plyometrics for the Vanderbilt Ultimate Team. Being responsible for their strength and conditioning this season, it was great to mix it up their workout and get everyone in the pool. I wish I had a camera to show what leading 25+ college athletes through a pool workout looked like. We finished the workout with some fun relays, but after all the running and pool plyos my calf cramped up something nasty during the last relay (water running) and I had to finish on one leg. One of our Vanderbilt Ultimate players is also on the Vanderbilt Water Polo team and invited those of us who were still up for it down to the deep end of the pool for a scrimmage. Those guys are tough. I avoided anymore cramping, but my training partner Chris wasn’t so lucky - plenty of strong swimmers to pull him to the side. I spent the rest of the night trying to get enough food and fluids into my system before a great night of sleep in recovery tights. Thank god.

Total on the day:
1 hour of weights
5 miles on the track
45 minutes of plyometrics in the pool
45 minutes of water polo (against the professionals)
That’s a workout!