Perfect for Josh

I couldn't resist putting this up on the blog
http://www.ekusa.com/index.php?page=XTRAi

This is for all who have mede this costly mistake

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Holidays are getting close

Holiday season is upon us and how am I expected to stay fit? Every month there seems to be distractions from the fitness goal I have set for myself.

Here is a list of a few of the distractions I seem to be challenged by every month:

Office birthday partys

baby showers - for men?

Wok Hay with the TS guys

Burritos - from Moes and Quedoba well from anywhere who sells them

20 pints of ben and jerrys in the common fridge only 15 big steps away from my office door

Pizza

Popcorn at the office -someone make it 2-3 times per week





By the way, here is a great place for cycle related holiday cards

http://www.skeese.com/ Sphere: Related Content

One Month Recap

11/12,14,16,17 Swim - 2,300/2,600/1,000/2,650
11/12,13,15 Run - 3/2/3.5
11/11,13,15 Bike - 18/5/16

It is hard to believe it has only been 1 month since I began to train for the ironman. It feels like 3 months have passed. Good news is my body is over the initial aches and pains. I have to be smart and make sure I do not over train.

Hard to believe you could over train for such a long event. I have to listen to my body on heavy work load days. This past Sat. I did a little brick work out for the first time. I ran 2 mi/biked 16/ran 1.5 mi.

I need to step up my run training over the next 4 weeks. Right now I am getting 9 work outs in per week. I need to put in 36 workouts by Dec 13th. this will be the end of my base miles training. Biking is fine, swimming with the masters program has me doing all the right workouts, now all I need is to get focused on my running. My goal the next 4 weeks running is to log 10mi/12mi/12mi/14mi. Then I would have 15 weeks until the Knoxville half marathon. they break down as follows;
week 1 - 3,3,4
week 2 - 3,3,6
week 3 - 4,4,4
week 4 - 3,3,8

I should be able to step up the days by 1 starting late December. I am praying for a mild winter in K-town Sphere: Related Content

How to stay on/motivated/in gear

11-7 swim 2750 yds

11-9 Run 2 mi

11-10 swim 2250 yds

training can be very boring! I am at a stage where in swimming, I feel very much like a beginner. In running, I feel very much like a beginner and in biking I feel like I am not getting enough seat time. Training for this Ironman is tougher than I thought. It drains you mentally and takes a toll on your body.

How do I stay on track with training for the next 5.5 months? Winter is approaching, thank goodness I live in a mild climate. I have a chance to train outdoors almost all year.

I am planning on splitting up the 5.5 months into a couple small events.

1st- The Turkey Day 8k, this run is a local favorite and have my brother-in-law and his wife joining me. It also sounds like Dawson, Humpback Phil and Who Killed Kenny will also run.

2nd- Reindeer run Dec. - 7 in Maryville. I am sure Dawson will run with me.

3rd - January begins and so does the training runs for the Knoxville Half marathon.

So as you can see, I have a lot of running planned. I need an event for cycling to come my way. last January I spent half of my miles inside in spinning classes.

I guess I have to count my blessings, great family-good friends-solid weather and awsome training facility's

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Follow My Own Advice

Nov 5 - swim 2550 yds
Nov 6 - run 3 mi

Today, I left Jill a comment on her blog. Basically she is considering a coach for the Iditarod. I pushed her to draw on her own experiences and drive to get prepared. I can not imaging paying someone to coach me who has never gone the distance.

I do however think with the mental aspect of such a grueling race, she could stand to speak with a sports psychologist to make sure her mind is prepared.

Now this brings me to my challenge. Swim 1.25 mi, bike 56 mi and run 13.1 mi. I am very lucky to have training buddies like Big B, Dawsons Creek and Humpback Phil. I am only building a base in swimming and running right now and it is time consuming.

I will be leaning on many more training buddies to take me through April. So in advance I wanted to say THANK YOU for pushing me to my goal. Sphere: Related Content

Now that makes sense

SRAM unveiled their new “R2C” (Return 2 Center) at Ironman World Championships in Hawaii this year. The bar-end shifters are intended for Time Trial and Triathlon aero bars and use a shifting method similar to normal road levers in that they snap back to the same position after each shift.
Rather than remaining bent up or down and ruining the aero profile of your carefully crafted bike position, the carbon levers automatically snap into position pointing straight forward. Weight is around 195g.

These are Coollio!!!

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Obama is Prez

http://www.cyclelicio.us/shop/cycling-books/barack-obama-is-your-new-bicy/?1592404162

Check out cyclelicious's favroite book. Funny stuff!

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IT'S A BIRD! ITS A PLANE!

Nov 4 - run 3 miles


No, it is a humpback PHIL


The answer to what I saw yesterday at the state of the art, Univ Tenn., aquatic center was



Phil trying to stick his chest out of the water. this was on the last of three 500 yd swims. Notice he is slacking on his back. You will also notice I must be out of the water to have taken this Pic. I was also slacking only doing three 450 yd swims.
How do swimmers do it, back and forth/back and forth/back and forth. Oh after about 30 mins i am mentally spent. thank goodness Phil, David and Big B are there to keep me motivated. Sphere: Related Content

My Body Says

Oct 27 - swim 2,050 yds
Oct 30 - run 2 mi
Oct 31 - swim 2,250 yds
Nov 1 - bike 20 mi
Nov 2 - run 2 mi, bike 10 mi
Nov 3 - swim 2,250 yds

OK, so I haven't posted in a couple of days. I have been on the road for work. It couldn't have came at a better time for my body. My body was telling me it needed some rest. My knees were hurting from the 3 sports and my legs were feeling drained from the Cherohala on Oct, 25th.

This was my second time this year I have road the Cherohala and both times, it takes me a solid 2 weeks before my legs are back on. Fatty had a post about this on/off leg issue earlier in the year.

Read here - http://www.fatcyclist.com/2008/08/27/online-offline/

He does a much better job than I explaining the whole leg issue after a big event. Oh well, I am off to a much tougher task in this Ironman. Today while swimming, I spotted a surprise in the water. Can you guess what I saw????

I have a surprise gift for anyone with the correct answer. I will announce what I saw on Wednesday. Sphere: Related Content