Jeff Keil's Blog

New Blog-TEAM KEIL!

2009-10-25T12:42:00.001-07:00

Jenni and I are combining forces in our new blog TEAM KEIL. My irregular posts will now occur on this site! Check it out!

More workouts...

2009-10-06T13:34:00.007-07:00

Feeling pretty good as of late. Around this time I always think I haven't done enough, so just have to put that to rest. A few workouts- long run, progression run and a longer ride. Long ride wasn't that great, but I guess it's fun to see the data. Progression run today was pretty good- felt pretty good despite this being probably my first speedy workout in a long, long time. Feeling stronger on the longer runs now, but have yet to still find a consistent strength on the long rides, but I think that will come in the next few weeks.

Right now- eating on the bike, post workouts as well as recovery (despite a few beers here and there) are probably the biggest things I'm concentrating on. I feel as if I am bouncing back quicker and quicker from the harder efforts.

A couple workouts from last week...

2009-09-20T15:06:00.002-07:00

Note mile 9 and mile 10 of the run... way to run Jeff... instead I was walking and complaining up every single rock... poor baby...

Latest Update and a "W"

2009-09-13T14:49:00.004-07:00

Last couple weeks of training have been really good... really feel like things are coming together. The little usual tweeks and twinges are there, but overall feeling solid in all disciplines. Roughly about 23hrs a week with some good long rides mid week and weekend capped off with my long run on Sundays.

Rode 90 miles with lots of climbing on this last Wednesday and did some longer intervals and felt great.. got off and ran 7 miles and really struggled- probably dehydration and fatigue... tried to recover for 2 days and then Jenni and I raced the 10th Annual Harvest Moon HAlf-Ironman... I have to say Lance and Tony put on a great event! From start to finish. I'd definitely put this race on my radar again- really, really fun and challenging...

Results are here

I'll keep the race report short- went into the race knowing there weren't a ton of Pros or AG's (not selling anyone short) but it was a good test for me seeing as I really haven't raced since last October. I was excited to hear Brand Seng and Gordo were doing the race- Brad can run like a Deer- was top 10 at IMLP this last July and Gordo probably isn't that super fit, but is always a solid racer- can't believe he's going to be 41. I just wanted to swim well and bike as hard as I could and just hang on for the run. SWIM- took it out and kinda got off course a few times but got out of the water first (that will probably never happen again) Swim was short- probably by 3-4 minutes. HAd a crappy transition (for both T1 and T2- note to self- gotta get smoother at these) Got on the bike and it was cool the whole ride- quads were cramping due to the cold but got into a good rhythm by mile 20 or so and just really tried to push. It was cool to have the lead motorcycle the whole way! at mile 40- the race got serious with a ton of rollers- reminded me of the last 30 miles in Kona- with a headwind. At every glance back- Brad was right there- so, I knew going into the run he'd give me a battle... 2:20 for the bike. A damn tough course. RUN- got out on the course and felt ok- just settled in and started clicking off the miles around 6:10 pace... haven't done any speed work or tempo, so I was happy with things... got to the turn around and Brad was close probably about 1:30-2:00 back... just kept pushing and hoping- got to mile 11 and started to fade... Brad got within 45 seconds of me but I was able to win with a 4:07. I was happy with things- a little disappointed I only ran 1:20...

Jenni had a great race- really, really learning how to put it together. Riding stronger and still getting off and running really well... 2:43 bike and a 1:37 run... plus, her swimming is getting better and better. Very proud of her.

Great to see quite a few people there- along with Kerrie and Glenn, who of course- always have an excuse of why they didn't race well...LOL. Kerrie- some BS about being sick and Glenn said he rode 8miles off course. I'm only kidding- I'm writing this to get a response out of Kerrie soon... all kidding aside- both of them looked great and ready for Kona.

So, yea- that's about it. Recovering for 3 days and then back at it...

Nothing Really New...

2009-08-31T15:58:00.002-07:00

ok- Really nothing new to report besides... well... more training. But- considering everything, I'm happy doing the work. Feeling really good lately and I'm able to handle the volume Timmy is giving me... I feel like I'm getting fit.

Met with Jason from Specialized last week and I will say they have some really great stuff coming out this season across the board... Their new Shoes both for Road and Tri are just so nice... and light as SH*T!!!

Other exciting news around the Keil household is that we're headed to InterBike with Skins, so that will be a lot of fun- also to see a few other sponsors as well and catch up.

Jenni is headed back to teach soon, so September will be fun for us getting back into a rhythm. It's been great to have her around as a reality check this summer- it's really helped.

Check out some better stuff here: Tim DeBoom.

Training Log is open...

2009-08-23T18:58:00.004-07:00

ok. so... I'm back... 24:20 this week for training. Not an insane amount, but damn, I feel great. I haven't been sleeping that well, so, hoping that when that happens things will improve. Had a great week this week and ended on a high note.

I'd like to thank TriBuys.com for hooking me up with the new Garmin 310XT. Holy Lord...what a great training tool. End of story. I''ve included some screen shots of Garmin Connect where my data lies... so cool and easy to use. THANKS JEN!! If you'd like to support some great people and company- lemme know- email me at keil underscore jeff at yahoo dot com and I can give you a discount code.

Swim: 4.5 hrs // 14,100m

Bike: 216mi // 13.0 hrs

Run: 58mi // 6:50 hrs.

Saturdays ride with Dennis Meeker and Matt Steinmetz and a few others was stellar. only 90 miles but a ton of climbing- definately going to do that again. Todays run- 20 miles with Ewen and Ramine was great- 2 great runners that I have been learning a lot from...

Run today was great. Expected for my legs to feel like crap but went out with Ewen and Ramine and felt good. I would of liked to push the pace a bit more, but I think that'll happen later. Finished with around 6:10 pace the last 4 miles...See todays image.

Timmy gave me a love more swimming this week that I've really enjoyed. I hate to say this, but I'd almost like to swim more...

Great to be healthy again, although Jenni has been experiencing ANOTHER coughing fit, I'm hoping the Keil household is 100% healthy....

Back from the Dead...

2009-08-20T11:43:00.010-07:00

ok. so... yea, been a long time since I've posted anything really of worth when it comes to training and all...so, just click away from here as the following post will be a long one, but I'll try to limit it...

Most everyone close to me knows now that the last year or so has been kinda rough in terms of working and training and trying to juggle all of it, then add in being sick with Bronchitis for 10-12 weeks off and on... End of the day- let's face it- although I've struggled with some issues both with work and health- it's a blip on the radar compared to what others have gone through, so let's just remember that first and foremost. I'm thankful for all that I have and am able to do.

Spring-

Well... spring came and I was charged up after Solvang and was having a lot of fun training with Timmy. I was having some issues with being fatigued, had a depressed heart rate and my muscles hurt during workouts...so, I knew something was wrong. It took me a while to go and see the Dr. but got a bunch of blood work done and I found out my Iron levels were very low for a guy and my Ferritin levels were very low- So, this all was new to me...

During the spring I really struggled to try and find a coach- just having a sounding board give me workouts and have it be someone I fit well with and trusted that the style of training would match. I tried to have Tony DeBoom look at my workouts and bugged Michael Lovato a bit, but in the end- I went back to the one person I trusted who's helped me from square one get to where I'm at... Timmy... who is really helping me return to having great workouts.

Intensity-

To be perfectly honest with myself- I absolutely dropped the ball when it came to coming back and building my basework how I typically do- lots of strength work in terms of hill running and just putting in good miles on the bike and run. Instead, I opted to try a few things different and try a bit more intensity on the bike and run to try and zap my system out of a funk. In the end- all it did was knock me down even further... maybe this works for some, but not for me. So lame to think that I was going to try and get back to great form with what I was doing...

Work-

Trying to learn this last year how to get in a rhythm of working from home on the freelance gig has been a HUGE challenge for me, and probably has been a huge burden on Jenni. I am finally now just beginning to get in a rhythm of work and workouts and everything... Work has been good this year I think- I really haven't had to search out design... BUT, I decided to take on designing/art directing 3 apparel catalogs (that turned into 4) over the span of 3 months- am I thankful for the work? Yes. BUT- Holy Lord... I think the stress of this is something I just wasn't prepared for. This is compounded by the whole design community being really backwards... basically getting paid from clients is like pulling teeth. Enough said.

Lungs-

Yes, as most of my friends and family know now- I had a bronchitis like respiratory infection that lasted FOREVER- yes- close to 12 weeks and 3 stints of antibiotics. I know, I know- I would tell someone else to take off 2-3 weeks and get better, but I decided to try and work through it. It's weird now to run and ride and not have snot and mucus coming out of my face every 3 minutes while I cough up chunks... Well, now- finally at the beginning of August- I am 100%- I feel like this has been an injury of sorts, but I guess I've learned from it... the hard way... just like I do everything else.

I've prided myself on staying injury free and to be smart about how I approached things in terms of my fitness and my body and what I can handle, but seems I forgot about a set of the most important pieces of all of this- my 2 lungs and my tiny brain... both got worked over the last few months...

Ups and Downs-

Over the span of the spring and summer- I've seen the racing season come and go. I decided to let the idea of racing Ironman Lake Placid go as well as a few other halfs. I put my own training aside a bit and really put my energy into Jenni's training.. which I can really say that I've enjoyed a TON! To see her ride 15 minutes faster at BSLT this year and run like a monster was so much fun. Yes, she turned down her Kona slot, but she will only get faster and stronger...so, I'm happy for her. Such a high point of this season for me. I can't express in words how proud I am of my wife on numerous levels.

On the low side this last spring, I've just had so many doubts and was really struggling if I really wanted to continue with this whole triathlon thing- I felt like crap every single workout and would stop and walk numerous times home from a run wondering why I was out there. I just wasn't enjoying anything relating to swimming, biking and running- which is really weird for me...but with Jenni and Tim as my support squad, I feel that I've taken these downs and put them into this fall as building blocks... Although I've never been at a level of this guy, I wonder what it is that keeps him and people like him coming back for more, as well as really understanding how others like his brother, as well as Timmy- people that hung it up and never looked back...

Again- all of this has been super hard on Jenni- to say that I've really struggled with all of this the last year would be an understatement! I've struggled again and again and just really wasn't going to announce to anyone about all of this....

From now on...

At this point, I've had quite a few solid weeks of training under my belt- I've basically put it into my mind that my spring was my winter, my summer has been my spring and now- this fall is well... time to turn the screws for a late season Ironman. With Timmy's guidance, I've been putting in some great basebuilding mileage on the bike as well as the run and am feeling like I'm getting fit- FINALLY!! After seeing a lot of people fry themselves again and again, I feel that I can head into a race fresh both in mind and body.

Hopefully I can get back to posting more workout stuff- really what this blog thing was intended to do...be a record of my training...

the Snuggler

2009-06-30T15:44:00.000-07:00

Things to Come... Stay Tuned....

2009-06-16T13:24:00.000-07:00

BolderBoulder 2009

2009-06-05T07:13:00.003-07:00

The boys Pre-BolderBoulder.

Fast Freddy Keil ran who turned 70 years young- ran to an age group win of 50 minutes flat- Crushing his age group by over 3 minutes. Tim on the other hand... already had 100+ miles for the week and ran to a respectable 34 and change...

New Nike Shoe

2009-05-15T09:01:00.001-07:00

I've got a pair of these on order.

New Nike Shoes

My favorite clips

2009-05-13T06:45:00.002-07:00

Eleven

Lil' Sandwiches

ArtCrank

2009-04-22T15:54:00.002-07:00

Some really cool artwork all centered around the 2 wheelies... ArtCrank.

Check it out. Also- some posters from the boys at Twin Six.

Westside Cycling- Denver

2009-04-16T15:48:00.003-07:00

Through Specialized, Jenni and I were asked to speak at a grand re-opening at Westside Cyclery in Denver next Tuesday the 21st- from 6:30-8:00, so if you're in the Denver area- come on down and see a new and improved shop with additions to the multisport arena as well as road and mountain offerings.

Should be fun- hopefully we can talk about what NOT to do... like post photos of yourself on the blog in tiny swimsuits...

Splish

2009-04-13T16:26:00.003-07:00

Got a care package in the mail on Saturday from Splish.

I met the Splish crew while in Solvang with Michael Lovato. The day I met Ira and Dawn- they decided to drive down and meet up with Michael and have a swim... I decided to come along... on the drive over Michael decided to tell me the wonderful news Dawn is a 16 minute (in the pool) 1500m swimmer- swam for Florida and basically had gills.

great!! (inside- "oh shit, I hope I don't drown!)

Anyway... as Michael and Dawn ripped it up next to me that night, I tried my best to hang with them and it was still a lot of fun... Anyway... not a very exciting story, but none the less- Dawn and Ira were very generous to send me a few suits and they're awesome... great quality, thick and are very comfortable... I'm trying my best to look like the Vato Lovato here, but as you can see... not quite the same.

BTW- Aquaman was always my favorite Justice League Super Hero.

Anyway- if you're in the market for a new suit- I'd give the splish stuff a try- great products and give some great people some support.

Art Force One...

2009-03-26T10:30:00.002-07:00

Saw this from an old friend of mine- an insane graphic designer and great apparel designer...

ArtForceOne

I so want a pair of these.

10% off at TriBuys.com

2009-03-25T08:49:00.002-07:00

Just wanted to let people know- if you're looking to get some gear via the Wonderful World of Webness, you can get 10% off at TriBuys.com. You can email Mike or Jen at: mike@tribuys.com; Jennifer@tribuys.com;

Mike and Jen are the shop owners in Irvine along with Cameron- they have a Guaranteed Satisfaction policy to ease your mind with buying something new and returning it if you're not completely satisfied. They currently have gotten a great team going and are helping out their community by giving them some much needed training help and such. Great group to be a part of. OH- and they also sponsor some guy named Craig Alexander and another no-name- Chris Leigh.

Everything's Taking too Long...

2009-03-24T17:24:00.002-07:00

ok- I'm too lazy to post anything lately. I love the Onion- I wish all news was like this and Jon Stewart.

Great Story here.

For Sale

2009-03-16T09:26:00.004-07:00

Selling my late model 2008 Ceepo- Size Medium. In phenomenal shape- basically brand new- probably only about 1000miles on it. This has been an awesome bike. SRAM Red Cranks, SRAM Force Derailleurs, Zero G Brakes, Easton Attack bars.

Email me for specs, sizes, etc. along with other info if you or anyone you know is interested. Looking to probably sell this for around $3400/obo... only thing I'm not selling this with is the computer, pedals, seat and waterbottle cages.

my email KEIL UNDERSCORE JEFF AT YAHOO.COM

I heart Ninjas

2009-03-14T16:21:00.002-07:00

classic... forgot about this website... great stuff...

Real Ultimate Power

T-Shirts I want...

2009-03-12T08:48:00.002-07:00

I want this one for Me and of course- the blue one for Jenni...

Snorgtees

Day 6+ 7

2009-03-11T08:41:00.003-07:00

Zorro the wonder dog (our sag wagon driver) locked Pete out of the van. The backside of the Tour of Cali TT course and the climb up the Fig. Figeuroa (spelling) Mtn- 9 miles at an average grade of 9%. Fist mile or so is at 22%... brutal. Lovato rode it in 49 (on a road bike) and me- 54 (on my TT bike) and yes- that's an excuse. Lovato climbs like a mountain goat.

Day 4+ 5

2009-03-11T08:38:00.003-07:00

85 mile ride to the beach, a few of the Endure It bros (tough ass riders) and Lovato's Head.

Solvang Days 2+ 3

2009-03-11T08:24:00.003-07:00

Swimming at the local high school and a few short climbs throughout the town. Note downtown Solvang.

Solvan Photos

2009-03-11T08:16:00.004-07:00

Last week in Photos... Day 1 on my own- backside of the Fig via Happy Canyon and our place for the week- the Meadowlark Inn.