JTT's Ironman Canada 2008 Blog

Random pic from Seattle to Portland....

2008-07-24T16:42:00.000-07:00

I brought my camera, and of course.. Duh, got like, one picture of myself. As you can see in the picture I'm wearing the white jersey or as some Euro chick out there said in a French-ish sounding accent:

The one with the red sleeves.

Yes. The one with the red sleeves indeed.

"More cycling rage hillarity"

2008-07-23T10:27:00.000-07:00

What's getting into these people?

My advice:

Guys listen to more Bob Marley.

I like "Three Little Birds" to start my day.

http://blog.oregonlive.com/breakingnews/2008/07/another_driver_another_cyclist.html

Week of 7/20

2008-07-22T09:46:00.000-07:00

Focusing the week on swim and run, knocked out five swim days, four run days (with a good long one in there) and four days on the bike. Tweaked my hip, but it's feeling better. I really have no idea why I strained it, I'm guessing that lack of stretching after really long days on the bike is not smart on my part.

Monday

Swim- ECMT Swim squad

Tuesday

Swim- Mainset- 300,200,100

Run- 60min on BG in afternoon sun

Wednesday

Bike- early afternoon 1hr 50min on BG easy

Track- Ended the session early due to some tightness in right hip.. Was meant to be 4x1mile at L pace, (5.40)... Did 1mile at 5.40 and it felt *very* easy but hip flared.. took an easy jog, massaged it came back and things felt o.k. so I attempted another mile.. Got through 800m and it felt funny again, so that was it.

Swim- Mainset 5x200 at Redmond pool. No lane lines, 3.02-3.08, was pretty rough.

Thurs-

Bike- Mid-afternoon bike ride out to Carnation and back; just over 2hrs..

Run- 44min run

Friday

Swim- Swcc, Mainset- 6x400 on 1.25-27, 30 sec rest, 2x200, low 3min; pretty wiped out this week, sure it's STP lingering in there

Run- 2hrs 5min, I'm guessing 16.5 or so miles, almost 17mi. Out to Glacial Erratic (not quite) in the heat of the day at whatever "easy" pace was with visor, sunglasses and fuel belt. Pretty unusual for me, all I was missing was an Ipod. Oh wait, I would never do *that* ! Was on about 3.20 marathon pace which honestly felt slow but doable in 80F heat; it's pace that is highly manageable for me, though if I can get my hip loosened back up and the conditions are good I see reason I couldn't do better given how track has been going.

Saturday-

Swim- Solid hour in the water featuring a ton of paddle work on the front and back-end plus 300,200,100 x2 on 30 sec rest as mainset. (4.45-50, 3.05-3.07, sub 1.30)\

Bike- 2hrs 45min over hill and dale in McMinnville countryside.

Sunday-

Taking today as recovery, sort of. (2hrs)

Bike- Same old ride out to Glacial Erratic & Coleman Winery. Finally ran into another cyclist out there, it's the gray-beard double century doode I've seen a few times since last winter. Gotta love these guys, he motors past me everytime he sees me, usually the wind is at our back and it's the road out of town.. For me, it's the warm up.

Well, we ride together back from Coleman (as I catch him up the hill) and he explains that he doesn't like to ride over Youngsberg Hill (near Youngsberg Winery) because the other side of hwy 18 is nicer to ride, e.g. flat.

Kinda weird. He was a pretty strong cyclist because everytime I looked at the PT the watts were high.

Looking for another job, project, gig, etc.

2008-07-21T10:02:00.000-07:00

O.k. I recently finished a project at Microsoft with the UC Product group, I'm looking to pick up another project on campus, or alternatively in Pdx or SF Bay.

Stuff I've been working on:

Product Marketing, SaaS, BI, Web Analytics, Scorecarding/metrics, deployments, partner marketing, slicing and dicing the UC GSI budget.

Stuff I'm interested in:

Product Marketing and/or Program Management in a role that leverages my past experience, and ideally exposes me to some new-ish tasks/roles that I'd successfully add some value to.

Some more deets:

I've been working in global cross-functional environments, managing budgets of up to 2million USD, the program I've been working on most recently was the GSI-level partners who we managed aspects of the UC Product deployments to customers.

Drilling down a bit more:

The primary function involved reviewing financial data submitted by partners. Secondarily, the role required specific technical knowledge of what constituted a deployment of Unified Communications product (mix of telecom software and hardware) for each partner.

This, as you might guess, varied from partner to partner and almost always required continuous triangulation/communication with internal parties as well as direct contact with the partner contact.

Finally, the reporting aspect of the role required communication(s) on my part up to the VP level; most of what I worked on was on a public share that both the VP and Directors in the group would routinely review in a shared scorecard.. On several occasions that info was also re-worked into a PPT presentation.

A video clip giving clues to the Anon Poster...

2008-07-19T09:28:00.000-07:00

Another reader suggested the following:

"Could be she's anonymous because she's married - like the fan base of Flight of the Concords."

Seattle to Portland: quick report and wattage

2008-07-17T11:11:00.000-07:00

Potentially boring stuff. In a nutshell, the ride was really, really hot; I rode with a group of three others, and everyone did a good few turns at the front.

Doing the one day last year was a completely different experience, less riders to mow through, folks were really focused on knocking the ride out. The two day experience is more relaxed, still hard and the second 100 miles is really a nice century when you don't have to ride it in the heat of the day, though this year from Longview (60 miles out) the heat was rough, e.g. mid 90's or so.

I'll get some pictures up soon too.

I figured if I did it I'd pull the group as much as I could at IM watts, turns out I did a bit more:

Best 10min avg- 259w

" " 30 min- 201w

" " 60 min- 184w

The Georgia Recumbulator

2008-07-16T23:09:00.000-07:00

Fun Missing Saddle video

Week of 7/13

2008-07-15T10:23:00.000-07:00

Another massive bike week. Five sessions (two consecutive days of 100 miles each) three swims (one big day in there) and four days of solid running (around an hour each day)..

Monday-

Bike- Two hours up in the Gorge to Crown Point, then a bit up Larch mtn road w/Shanno.. Recov pace. Great weather too.

Tuesday-

Run- 63 min in the afternoon sun on BG, mildly faster than recov pace

Swim- Mainset: 5x200 (3.02-3.07)

Wed-

Swim- Big set: 3000y +/- featuring 1000 TT in there under 16min on pretty tired arms.

Run- 56min recov pace around Greenlake

Thursday-

Run- 42min steady to fast on BG

Bike- 1hr 45min to Bothell and back

Swim- mainset 3x300

Friday

Bike- Carnation, 2hrs 7min

Run- 60min steady on BG in warm sun!

Sat

First Day of STP- 100 miles; My PT went down due to a battery issue... Figure just under 6 hrs w. the group I was with.

Sun

Second day of STP, again 100 miles under 6 hrs..

Ironman Oregon?

2008-07-14T13:29:00.000-07:00

This article discuss the possibility (and bids) of an event at either Hagg Lake, Bend or Eugene..

In my opinion I think Hagg Lake is the least appealing of the venues from a logistical pov and from an athlete perspective.

Rumour has it Bend and Eugene are not in the running at this point, which is really too bad.

http://www.forestgrovenewstimes.com/sports/story.php?story_id=121435242102867700

Some interesting chatter about it over on Slowtwitch:

http://forum.slowtwitch.com/cgi-bin/gforum.cgi?post=1868503;search_string=im%20oregon;guest=36235527&t=search_engine#1868503

Sounds like Portland has the same issues as Seattle, Re Multi-use paths

2008-07-12T18:56:00.000-07:00

I've commented on this before.. I really don't agree with this kind of behavior from the cyclists:

http://blog.oregonlive.com/foster-powell/2008/07/dont_be_this_guy_o_please_dont.html#comments

Anarchy in Portland.. Cyclists go beserk.. surprise?

2008-07-11T13:23:00.000-07:00

Awesome.. Well, not really. It was only a matter of time I guess that a group of cyclists would attack a driver, and not the other way around.

Is it a case of pent up frustration on the part of cyclists? Or just really boorish behavior?

Maybe both?

http://blog.oregonlive.com/breakingnews/2008/07/angry_bicyclists_gang_up_on_th.html

Week of 7/6

2008-07-10T15:12:00.000-07:00

I was good and solidly tired over all this week with five swim sessions, five run sessions, four bike sessions.

Monday

Run- 45 min easy lunch time run.. Ran up Lake Samm & back

Swim- ECMT Workout.. 2000 yards total.. Mix of drills, continous swim.

Tuesday

Swim- Mainset 300,200,100 (easy. mod. fast) 2x25 kick, 50 free 300, 200 (same as first set) - 4.55, 3.04, 1.26 then 4.50, 3.00

Bike- 2hr 5min, 40miles..

Wed

Swim- Mainset 5x200- 3.03-3.04 all on 30 seconds rest

Track- 1000, 800, 600, 800, 800. L pace, 2 min rest. (2.21, 2.42, 1.57, 2.44, 2.45)

Oh man did I ever feel like crap in that work out.. Not a surprise just a few days after a race.

Thurs

Swim- Mainset- 4x300 (4.45-50)

Run- 60 min

Friday-

Bike- 2hr ride w/Shannon & Lauren on Beaverton Hills

Run- 20 min between bike & run... "Epic run" w/Shannon in Forest 1hr 45min

Saturday-

Bike- 100miles on Sauvie, 5hrs. Blustery.. Not an easy 100.. Rode all on my own.. Two bottles, 1 gu, couple of donuts

Swim- Easy swim in late afternoon at SWCC

Sunday-

Bike- 2hrs over hill & dale in Mac

Run- 60min steady around Fairmount loop in Pdx

It's official: Triumph Multisport may actually be the worst bike shop on earth..

2008-07-09T13:15:00.000-07:00

Long story that I'll keep short:

I brought an immaculate Giant TCR Aero to have built from a Giant TCR Road frame.

Very simple build.

I have had the bike since April and it's been nothing but problems, to wit:

-When I got the the bike it was missing a bottle cage from the original bike that I had to drive back across town for. Thanks guys. Strike one.

-I was quoted one price for the build, and charged something different, duh, higher when I got it.

-The crankset came loose after a month, it was fine for the two seasons I'd ridden it before. Triumph didn't have the tools to fix it and blamed the problem on the parts.. The cranks are fixed now.

Finally, the bike has had popping noises coming from the headset for awhile. I brought it to bike tech in Boise while I was there for the race, they said it's "bone dry" re-greased and advised me to take it to Triumph.

I brought it back today and they are replacing the bearings in the headset.. But they mentioned that the frame could be "out of round" inside, meaning the noise may never stop due to this problem..

What could have caused it I asked?

"A headset that was loose."

Geez, thanks guys for making sure the bolts were tight and ready to go when I picked up and shelled out $$$ to have it built.

So, let's add some more bad news to the pile:

If the frame is screwed I need a new one before Ironman Canada.

Happy Birthday to me...

2008-07-08T08:19:00.000-07:00

Another year has come and gone..

Last year at this time I was coming off a huge personal high of having finished Escape from Alcatraz and USAT Nationals.. I still consider myself lucky to have done both inside of a month.

Leading up to those events I'd taken a long road trip with my then girlfriend. We went wherever we felt like it in California over basically most of May. I will never forget it. We went to Yosemite, SF, San Luis Obispo, Santa Barbara, Los Angeles then back up the coast to SLO again, to Big Sur, Carmel, SF and then back to Seattle.

On the way back she suggested we stop in through Tahoe, we had time so why not?

I was anxious to get back to continue pursuing job stuff and regret it..

How many times can you travel carefree in your lifetime?

I just thought we would get back there and see, do and experience everything we'd meant to but neglected to.

I think the road trip was a microcosm for life, mine anyway. Incredible highs followed by (or tempered by) lows.

On the trip we had stunning 6hr hike in Yosemite, and then hung out in the tent later that night scared and certain bears were circling our tent and figured for sure we'd be eaten alive.

Then we were at Wildflower Triathlon at Lake San Antonio, just as spectators.. Soaking it all in. We both rode the bike course, hard. I don't think either one of us wore sunscreen. Then, later that night when everyone else guzzled beer to celebrate their race (or drown their sorrows) we were in a bad place.

The sunburn was so extreme that I had shivers and cold sweats... It took another week before I could get through a day without alot of pain. I think the same could be said for my ex-gf. She was a trooper, didn't complain as much as me at all.

So, what about a year ago today? I can honestly say it was the worst birthday I've ever had, or that I could remember.

Alot of it has to do with me. I'm to blame mostly. Instead of pointing fingers and engaging in TMI, basically I set myself up for it. I had this idea of how things would be, simple and to my liking.

All I wanted to do was to ride Lake Stevens 70.3 bike course that morning (it was the morning of the race, sorry).. An alarm wasn't set and I had no desire to drive up there (it's a stretch) and ride late.

Needless to say that didn't go over well.. And the rest of the activities for the day, etc. just didn't happen.

That utter disappointment and anger brewed in my heart the rest of the summer.

So, how is it my fault? Well, at issue are my expectations around validation and redemption from my partners. The standards are too high I reckon.

I once decided after my divorce eons ago that if you can remove any expectations from people you will always be pleasantly surprised.

Somewhere along the line I'd forgotten my credo to simply leave hope on the ground and just take what you get. Rely only on yourself for consistency because getting from anybody else is involves pretty cruddy odds.

That is the gift that I'm giving to myself today:

A reminder that hope is for fools. The only support you'll get is from your own steely innards and when all looks like utter sh*t, to look inside yourself and ask, "Is it time to harden the f*ck up?"..

And, of course, the answer is always, "Yes it is Joe Tysoe. Get you ass in gear, and get this nailed."

Greatest Athletic Accomplishments

2008-07-05T11:50:00.000-07:00

Someone asked me awhile back what my greatest athletic accomplishment was..

Winning the track and field day overall individual class competition in the 6th grade.

I was always the smallest kid in class (except for maybe a girl or two), the kids who would win it were usually more physically mature.

We had to pick a distance event, a couple of sprint events, and a handful of field events, usually at least two jump events and two throws.

This all took place on a dirt/gravel track in a small logging town outside of Eugene, Oregon. Our heros were the studs at UO; Joaquin Cruz, Dub Myers, Salazar, Mary Decker (nee Slaney) and so on.

I remember seeing Cruz at the mall when I was about 9 y/old; he looked like a horse. I started running local road-races at age 9, so I was 11 and was a fit skinny kid; just not a future bruiser in football games.

One day a month before "Field Day" I looked up at the Track and Field records posted in the gym and decided I could break the 880yd run record; It was 2.55 I'm not sure why but I thought that if I could run a lap around the school in around 1.17-20(the PE teacher said it was about a 440), then I could do two and have my name up there.

I told my Dad about the goal who wrote up a training program that I followed, it was pretty light compared to what jr. high kids do now actually, and set about training.

What made it more interesting is that the class bully, a bruising physically mature kid whose older brother was the star running back for the HS football team had started working out with a private track team in Eugene; ultimately he'd be more of a 400m type later, and I'd run the 1500m in college and at NCAA Div II XC Nationals, so I guess we spilt the difference!

Anyhow, said class bully didn't pick on me; guess he must have respected my athletic talents then or just picked on kids that were more a challenge w/the fisticuffs.

Needless to say, this was *the* match up, because all the kids in school, in my class and outside of it knew I ran road-races in Eugene, and knew the bully was training in track spikes and doing jr. olympic stuff after school.

There was tension everyday in PE; I lost sleep.

The bully and I didn't talk. I kept my record-breaking ambitions to myself.

The week before the event my Dad came over my house and we ran a time-trial at the track, he led and I just followed for two laps at record pace. I went under the record by a second.

It was very, very hard; it was like the one-lap around the school sprint times two. And, my Dad paced it evenly.

Field day came and the 880yd dash was later in the day; I set about scoring as many points as I could in Field events I had a fighting chance in.. Events like the high-jump were good because I was small, light, could jump and wasn't afraid of the bar.

It was all a prelude to the big showdown. David vs. Goliath in a sense. I wasn't a prodigy, just a tiny lightweight kid. I just knew my strategy had to be to get out in front and just run at what felt like the pace I'd done w/my dad a week before and hope that the bully couldn't hang on..

I wasn't sure if he could. He was plenty fast in the one lap around the school affairs, but who knew about the longer stuff.

It was May, and it was a hot day, the track was dusty; the starter's pistol went off and I flew over the first 200m just the way the guys in a fast international 800m do, hard and fast; just a hair off red-line.

I couldn't hear the bully behind me. I came through the first lap in about 1.26-ish.

At this point I didn't care about the competition, the effort was hard. And the entire school was watching; potentially surprised at my lead, I was never sure how close he really was incidentally.

Heading into the first turn of the second lap I started to get that tell-tale middle-distance runner slight lung burn, but I knew what that felt like already; This was different than the time-trial with my Dad, I'd gone a little harder from the gun and was just hanging it out there.

Heading into the final turn I knew that unless something weird happened I was going to win. That feeling when you know you're going to win is intoxicating, it's the light-headed, "did I really do it? Yes I did!" sensation that I was heightened because this was in front of a crowd.

My language arts teacher who watched meets at Hayward yelled at me as I rounded that last turn, "Dig, Dig!"

I didn't know what that meant, but I went harder, or least felt like I did!

The last hundred/seventy-five yards or so were an eternity, I didn't hear anyone, it was tunnel vision all the way to the line; I crossed the line not being sure of whether I had the record, not caring and knew I'd beaten the class bully who had special training and shoes. I was so small that I still nicely into my purple crushed velvet soccer shorts from second grade.

How it ended- I tied the record, 2 min 55 seconds for 880yd. Because I'd done well enough through a combo of scoring a series of first place ribbons, seconds and a handful of thirds I'd outscored everyone and I won a small medal with a ribbon which I still have to this day in my dresser.

It's more important to me than any other medal, including Ironman.

I walked on air the rest of the school year. The time in 880yd would have placed me against 7th and 8th graders that year, something that had made its way around the school.

I'll never forget it, and I still drive to that small town every couple of years to walk around the track and tell the story to who ever will listen as I hear the gravel crunching beneath me.

Pics from Bend, Oregon

2008-07-03T08:38:00.000-07:00

In reverse order (gotta love Blogger): finish line, T2, dinner on Saturday night.

Looking at the power file from Bend...

2008-07-02T09:18:00.000-07:00

Pac Crest was 29miles... Not sure how they averaged the bike, but I switched the PT on when I was across the timing mat.

Avg was exactly 20ow for the entire ride, 21.8 mph avg after I downloaded it tonight.

My FT is just north of 4 watts per kg, and the ride avg was 3 w/kg.. Unlike Boise I was pedaling down the hills, it was too windy not to, and not knowing exactly where I was I just had to go.

So, other fun details.. I was just off 2nd in my age group by 30 seconds ! :)

That's a water station that took too long or faster transition, or a faster swim.

Man, if I'd seen anybody w/a number on their leg in my age-division, lights out brother.

Also, a woman who raced the Half Iron the day before thought the buoys looked the same as the day before.. well, I was out there the day before and I thought so too. Maybe I'm crazy.

My time relative to others in my age group was just fine in retrospect, yes, I can and should get up near the front of the pack in races like this. Close but, no cigar.

I must be bored.. but this is what happens when you're a single triathlete. Post-bike I eat an huge pot pie to get some kcals, a light beer and hover over the 'net because that's life.

Oh boy, and to think.. Triathlon was initially a distraction.

Speaking of distractions the anonymous secret admirer stopped posting comments..

Come back, the other readers and followers missed you.. And, hey, it was a little female attention, so I'm not turning that down!

Week of 6/29

2008-07-01T09:23:00.000-07:00

A race week, and end of a month long build phase. Managed five swim sessions, three bike sessions, three run sessions. Back to the grind next week.

Swim- 5
Bike- 3
Run- 3

Monday

Run- 42min easy. Left achilles a little tight, trying to get good.

Swim- Swam w/ECMT group Warm-up: 200 choice swim, 100 kick, 100 pull, 100 25 Stroke-25 Free (Stroke = non-free) 4 x 25 Kick, evens faster than odds Mainset 4 times through 50 Free, Moderate Pace, 25 Free, Fast,15 seconds rest after each swim. Freestyle Drills and Technique Work Focus: Underwater Catch and Sweeping 16 x 25 (2 rounds of 8) on 0:15 rest, 6 x 50 pull free, breath every 3, 100 easy

Tues

Swim- Mainset- 5x200 (3.03, 3.04, 3.04, 3.05, 3.07)- a bit fatigued from yesterday's sprints

Bike- 40 miles, 2hrs 10min

Wed-

Swim-Paddle work to start, then Mainset- 300, 200, 100 (4.38, 3.00, 1.26)

Track- 2x1000 (2min rest) then 6x110 fast strides. 1k in 3.15, 3.20..

Thurs-

Swim- Good long-ish warm up, then 6x100 1.26's on 30 sec rest

Bike- 1hr 45min to Bothell and back.

Fri- travel/off

Sat-Rest at Sunriver

Sun-

Pac Crest Olympic Tri (see race report)

Pacific Crest Olympic Distance Race Report

2008-06-30T09:38:00.000-07:00

Firing on all cylinders, still slow on the swim! And I'm happy with how things went.

Since I didn't have results yesterday afternoon I had to judge based on how I raced on the course, it felt great, I was really moving well the entire day and when I got to the finish there weren't many people in the finish tent. A friend came in to congratulate me and she mentioned I must have done well overall since there weren't many people in front of me, but at that point I didn't know.

Third in my age group, (probably the toughest of all age groups...)

I just missed the top ten overall, had a top run spilt even though I actually I split slower than the Boise 70.3 (it was 13.1 vs. 6.2mi) on the run! And had a top bike split (15th overall) though people were bunched closely in the results..

This race was no Olympic Distance as the swim was measured long for sure, most of the top 1/3rd were bunch around 22-23min which is about where I swim (or think I should).

The swim was the big concern (and still is) but I had a good start, but lost momentum as I always do in the pack around the first buoy. I didn't tie up or run out steam, but I'm not sure I pushed the envelope the way I should, and that's because I'm still a novice in so many ways in the water. Still, I swam good tangents, but didn't have a good group to swim with. And, shockingly, caught slower swimmers in the first wave.

The bike went well.

The course had alot more hill than advertised. According to the official results only three people broke 20mph avg.... My Powertap says different (20.8mph avg & 199w avg).. I tried to ride my threshold most of the ride and felt pretty good the whole way. It was almost 30miles vs. 28mi as advertised.

Most importantly I rode the second fastest split in my age division (good sign for IM Canada) and out spilt a buddy who consistently crushes me on the bike.

The run was hot, low 90's F. The goal given my current track work was to come off the bike and run 5.45s. It was not an option in the heat, but again I had top result here and it shows I am on track for Canada.

I was short on my time goals by alot, but I imagine everyone else was too based on the times. The important thing was that I was at the front of my division and gave myself a chance to catch people.

I am excited for IMC, the marathon gives alot of time to catch people!

Local Flavors: Fuji Tom

2008-06-26T09:51:00.000-07:00

Tom rides around Portland all day long, yet he is not a professional bike racer. What keeps him going and motivated? Find out here in this interview with the famous Fuji Tom.

Mystery Anon Poster finally identified...

2008-06-24T12:00:00.000-07:00

We think may found the anonymous mystery poster, (see pic below):

As you can see, she is clearly a rival!

She out kicked me at Shamrock. ;)

Mystery poster, please step forward to claim your prize and reveal the size, shape and precise description of your belly tattoo.

Week of 6/22

2008-06-23T10:37:00.000-07:00

Good week. Managed four swims, five runs, five bikes..

Left Achilles got a little tight, but that's not a surprise with the big bikes miles, plus long run, plus hard track session. Back to normal this week, lighter track session, no long run, and no huge bike, just a "normal week". :)

Monday

Swim- mainset 6x200, z2. (3.02-3.04 most, a couple a tad slower depending on who I was sharing the lane with)

Run- 1h 22min Long run day. Trying out the Nike Hayward.. seems to have fixed the wonky foot issue.

Tuesday-

Run 42min lunch run from Msft campus to BG & back

Bike- 2 hrs 37 miles approx.. Out to Bothell, then out on East Lake Samm.

Wed-

Swim- Mainset- 300, 200, 100 (2.34, 2.57, 1.25) 200, 200, 200 (all 3.02-3.04) on 30 seconds rest

Track- 3 x 1 mile, 400 rest jog. (5.32, 5.28, 5.32)..Flying...Not sure what happened but this was on the dirt track at Green Lake. The weather was perfect, ran w/shirt off in the Diadora flats and channeled Herb Elliot. Did not have to force the L pace envelope at all to get this.. It must have one of those days.

Thurs-

Swim- Mainset 3x300 (4.45's).. Pretty fatigued, and the pace of the sets was meant to be a tad slower.. Had something for dinner that is still giving me some digetive issue.

Bike- 1hr 55min, 35miles Out to Bothell, then out & back on East Lake Samm

Friday

Bike- 63miles, 174w avg. 20.3mph avg. Sauvie.. Just over 3 hrs.. Was a "dry run" at Ironman pace riding... Felt fine (although the 3 hr drive over might have worn me had some impact on the legs), Was around 80F +/-.. Trying to ride at exactly 200w but enough fluctuation that avg was lower. Sauvie felt windy as well, but mostly feel pretty good.

Run- 43min easy on McM roads...

Sat-

Bike- 2+ hrs, 37mi, hilly route past Coleman Vineyards

Swim- Mainset.. drove to SWCC 10x100 on 30 sec, all 1.25, a couple 1.22,23, 26.. Felt fine though allergies out here were bugging

Run- 62 min easy/steady run on farm roads. Allergies were bad, felt like breathing through a staw.

Sun-

Bike- 3hrs+ 49 miles

Update from Oregon

2008-06-22T10:08:00.000-07:00

Have been down on here since Friday (headed back to Seattle tommorow).. Allergies are in full-force this spring.

I managed some decent workouts Friday and Saturday, but they've been hampered by alot of sneezing, a headache and I'm guessing inflamed tissues in my chest.

Last night on a really beautiful I ran to Youngsberg Hill (near Youngsberg Winery), it felt like I was breathing through a straw. I hit the turnaround point a tad slower than usual.

Not really surprised w/the solid volume over the last couple of weeks and the work I'd done earlier in the day, but still...

Local Flavors: Randy the Recumbulator

2008-06-18T14:55:00.000-07:00

I think Randy rides the Burke Gilliman, and may also drive his Segway around Msft campus.

Week of 6/15

2008-06-16T10:20:00.000-07:00

Summary

Swim- 4

Bike- 5

Run- 4

Monday-

Swim- Main set: 300, 200, 100 (4.36, 3.02, 1.26), 300, 200, 100 (4.40, 3.02, 1.28)

Run- 62min out and back on BG

Tuesday

Run- early afternoon 45min steady on BG

Bike- took about 25min break from run, then steady ride, 29 miles, 166w avg

Wedneday

Swim- Must be pretty fatigued. Lost track of what rep I was on.. Mainset 4(?) or 5(?) x200 (3.01-3.04) on 30sec rest

Track- 5x1000 w/2min rest (3.40, 3.36, 3.31, 3.30, 3.29) L pace. Felt good and economical.

Thursday

Run- wake up run.. out & back on BG 32min

Bike- 27mi, 1hr 36min

Friday-

Swim- Mainset 4x300 steady/easy (right on 4.30-35)

Bike- 37miles, 2hrs, 168w avg. Trying to keep a lid on the output in anticipation of the century Saturday

Saturday-

Bike- 102 miles 6hrs. very hilly century, felt fine. Did long threshold pulls on flats, and rode threshold pace/watts last 5-6 miles (about 20min)

Sunday-

Swim- 200 pull, 200 pull w/paddles, 300,200,100 200 pull, 100, 100. (4.35, 3.04, 1.26, 1.26, 1.26)

Bike- 29 miles, 1hr 45min, pedaling *very* lightly~!