First Tri in the books!!!

Yesterday was a lot of fun. I was not as nervous as I expected. Maybe because the swim and bike were timed and you were not actually racing each other. I felt good in the swim. I shared a lane with a female triathlon coach, who used to swim at U of W. I thought maybe I would try and keep up with her pace, but she took off right out of the gate. I think she lapped me twice, but I think I still met my goal of at least 800 meters in 15min. The bike time started as soon as the swim was up. My transition was pretty quick. I felt like I was riding downhill on my trainer. They had the front wheel propped up on a couple of kick boards. I think I needed one more. Half way through my bike, I had a Hammer Gel, which I felt when I got into the run. Either it was the gel or I drank a little to much water. My upper abs started to cramp up as soon as I started the run. Other than that, I felt pretty good. I am looking forward to the sprint in April and in May.

I tried to upload some swim footage, but for some reason it wont work.

Great Weekend in Miami

The Miami International Triathlon was excellent as expected.  The weather was great with some wind on the bike but other than that it was perfect race conditions.  I have to admit I am impressed with how Andy performed.  The boy has been working.  The brothers will have some competition from the big man.  Of course he does own every piece of triathlon gear possible.  Great job Andy!
Nicole crushed her time from last year by 10 or 12 minutes!  Damn!  I did beat both of them, however only by a couple of minutes (with Andy beating me on the bike and Nicole beating me on the run).  I am definitely satisfied with my performance knowing that I still have some work to do.  It is interesting to point out that my swim time and bike time were both within one second from my previous years race.  Crazy!  I am not sure what to make of this, but I do know I will continue to push myself just as hard and believe my body will perform optimally at Boise.  B70.3 less than 12 weeks away... scared yet?!

Keep training hard guys and see you soon!

Nick

MIT!!!

So the first race of the year is over. I'm very happy with my overall time of 2hrs 32 min. My swim was about 31min (1500m) bike 1:07 (25miles) run 48min (6.2miles). Definitely have a lot of room to improve on the swim, but I completely the whole thing without stopping for a float break or heading to the swim up bar! Had a blast all weekend with Nick and Nicole and their whole group of athletes that came down. Everybody did very well! Special thanks to Roy and www.trivillage.com for letting me use the Zipp Demo Wheels. Very fast!!

Next on the agenda: April 3rd 1st Publix Fitness Weekend Sprint Tri in Pembroke Pines, April 11th Nautica South Beach Tri, May 15th Florida International Tri in Siesta Key.

Update

Just wanted to let you know how the training has been going. It has been tough trying to get in long workouts on days I work. I am working days right now, so I will sometimes get up a 3am and ride or workout. I can't get to the pool on days I work out because open swim starts at 8pm, and I am usually in bed by then. The swimming has been going well though. Today I did the 1000m times, and finished in 19:26. I will push myself a little more next time so I beat Nicole's time. To my surprise, swimming has probably become my favorite workout. I can't wait to get some open water swims. I am going to do a indoor Tri (Indoor Rainman Tri) in March, which consists of a 15min swim (as many laps as you can do), 30min on your bike on trainer (as many miles as you can go), and 1 lap around Green Lake. It should be pretty fun. I think Alan and I are going to do a Tri in Elma in April. It is a short one (400m swim, 15mile bike, and 3 mile run). Should be good to get used to transitions. I also have a few half marathons on the board, one of which is Monday in Bothell. I am crossing my fingers and hoping I can get June 12th off, since I will just be coming off FTO, and I am not sure what my schedule will be. See you guys in 120 days.

Miami Half-Marathon

Ran the Miami Half today in 1:45. Not too bad. The rain stayed away, but it was warm and muggy. Watch out Nicole...I'm getting closer!

I concur regarding elevation training

Come to find out, there is Florida 'in-shape' and Colorado 'in-shape.'  Training at 6000ft made me feel like one of the Biggest Losers.  However, we did have a great trip and enjoyed the weather and good company.
I can't believe January is damn near over.  This little Boise thing is coming fast, but first we have a tune up race at the Miami International.  Andy's goal is to beat Nicole (yes... a girl).  No matter what happens it will be a great weekend.  Jen and Dean (and Evelyn) are coming down and will be racing as well.  We also have Josh and some other clients racing.  It's gonna be one hell of a party!  Noel/Alan... it's not too late to sign up.  All you need is a plane ticket (and time off of course).  We can rent you a bike down here.  Think about it!

Nick

(Garden of the Gods and the Olympic Training Center)

The Frogman Cometh...

Just to recap Colorado...training at altitude sucks! One important thing I learned is you are at your 'weakest' the third day you enter altitude in regards to your training. Can hack it in the weight room, on the bike, and even the run wasn't too bad, but the pool was a whole different story! Talk about tough!

Gorgeous day yesterday here...sunny and 75! Had a great ride and short run. Miami ING Marathon is this coming Sunday. Not sure yet if I'm going to race or not.

Alan-sounds like a hell of a workout you had this weekend! Keep it up!

Noel- trainer setup looks good. Don't forget the DZNuts!

Bike Trainer

I finally got my bike trainer set up. So far so good. I went and got some speed play zero pedals, which feel pretty good. I have not tightened the 15 degree play yet. Do you guys have yours tighter? I will probably get get some areo bars in the next couple weeks, which means I need to get a shorter stem as well. Let me know if you guys have any recommendations when it comes to those.

Mountain Bike Ride

On Sunday while it was pouring down rain and about 45 degrees, a co-worker and I set off for a grueling mountain bike ride. We parked at the bottom of the entrance to Capital Forest. We rode from the bottom to Capital peak which was a 8 1/2 mile climb up hill to the peak, man what a work out. Once we reached the top we took a very challenging muddy unforgiven trail through the forest to get back down. The overall distance was 21.3 miles with approximately 9 1/2 miles being up hill. I burned 4000 calories during the ride which took us 3 hours and 35 minutes to finish. This ride tested me on proper fueling and water intake which I felt I did pretty well. I had planned on transitioning to the 4 mile run afterwards however my legs, ass and hands were numb plus it was still pouring down rain so I decided I had enough for one workout.

Alan

Swim Day

Tried out my new hand fins today, and Nicole I already spoke with Alan about them. I won't use them that much. I did use them 4 out of the 5 sets of 300 yards. I timed myself on the third 300 with the fins. It took me 5 minutes and 30 seconds. I took the fins off for my forth 300, and finished in 5 minutes and 10 seconds. Now, I wasn't going all out, but I thought that was pretty good. The fins do help with the hand stroke. I will try to get Colby to video me so you guys can see how I am doing. And regarding my weight, there is no way in hell I am dropping below 175lbs. I just need to start lifting more. Later.

Remember????

Sorry Alan, you must have been to big to fit in the picture!

Skinny Bastards!

You guys keep withering away and you will have to compete in the "little girl" category! In case you guys forgot we were always known for being "big guys". We were bread to be big aryan monsters! You better not destroy our rep by turning into little sticks!!! I guess if I don't win I will at least still have the muscle mass to lift some beers to my mouth later that night! Keep up the good work fellas!

Andy

All time low.

Today I got my body fat tested in the dunk tank. This was the first time getting tested in the tank. Before getting into the water, I jumped on the scale and to my surprise I weighed in at a staggering 178. I have not been under 180 since my freshman year in high school. Nick and Nicole your program is whittling me down to nothing :) I did finally get back on track with my training today. The swimming is getting easier and easier. I am looking forward to my first open water swim. I still need to get some shoes and pedals for my bike, so I can try out my trainer. I am going to check out some stores tomorrow. Well, time to go eat so I don't wake up at 170.

An eventful week

Last week was pretty eventful.  Fortunately it was a recovery week for me, because it was a busy one.  These pics should tell the story.

We have a new addition to the fam... Cadence.  She likes to eat, sleep and pee (a lot).  And for some reason Nicole doesn't hear her in the middle of the night.  Must be nice.  So, I've been on this new sleeping pattern called puppy interval sleep.  Goes something like this; Sleep for an hour... puppy wakes up... has to pee or play... She sleeps for another hour (two if I'm lucky)... has to pee or play... then sleeps again.  We are almost down to three intervals.   Meanwhile, Nicole is catching up on her sleep and should be feeling fantastic.  She is a great pup and her and Abby are starting to get along real well.  Abby didn't want much to do with her the first couple of days.  She mostly didn't want to share her toys or couch.  Now I think she likes having someone around to beat up on.  So far so good.

Now, about the head.  Street signs can be a real bitch!  I pride myself on stressing the importance of proper running form to my clients, which would include keeping your head up.  I unfortunately was going around a corner with the sun in my eyes (no glasses) and BAM,! My forehead made friends with a street sign or some fucking sign sticking half way out on the sidewalk.  I would have turned back to look but for some reason I just kept running.  Fortunately I was wearing my head band/ear warmer (because is freezing ass cold in Florida!) because after I felt the blood dripping down my head it turned into a makeshift head bandage.  I told myself if I started getting dizzy I would stop.  I guess my large brain absorbed the impact and kept me going. 
Anyway, healing nice and I'm excited to be able to go to work without a hat for the first time tomorrow. 

Hope you guys are sticking to the plan... Boise is right around the corner!

Nick

Here is a before after. The photo on the left was taken in Hawaii in 2008. This will be his midway point, since he wants to get down to 200. I think he could get down to 190 no problem once he starts hitting the weights. Even though it took a 5 bypass to get him to realize that he needed to make some changes, I am very proud of him. I think our next goal should be a race with all of us. How awesome would that be!!! Way to go POP. Keep up the good work.

Check out my bulge!!!

This doesn't have anything to do with training, but Nicole was digging up old photos and I found this. I thought it was pretty funny.

On a training note, I did the swim workout today (5x300), and I felt awesome. I haven't swam since Suncadia, and I was pleasantly surprised at how well I did. I went to the Bellevue Aquatic Center for the first time, and they have a great lap pool. I will be doing the rest of my workouts there.

Sabotage in Sarasota!!!

Been a while since last post...so let's see what have I been up to??? Well I went to Sarasota for Christmas. There Nick and Nicole did a fantastic job sabotaging my training schedule. I spend a whole lot more time drinking than training!! Thanks guys I had a blast. They also go me a 'pointy-tip' helmet so I can really fly on the bike!! Here is a pick...


This past week's training was great though. It has been cool in Miami (in the 40's) so the outdoor runs have been awesome! On Sunday I ran 13.1 in 1hr 45min!!! That's a personal best and I felt great after. Till next time...

Rochester End of Decade Race

I wasn't sure how my knee was going to feel, but it felt better than I thought it would. Alan and I completed the 10 mile run, and finished number 1 and number 2. Not sure how many signed up for the 10 mile, but it was fun. I originally signed up for the half marathon, and had planned on running it, but at mile 8 my knee started to tighten up. I did not want to risk further injury. I did want to beat Nicole's time though, and I probably would have. Look out Cole. I finished in 1 hour and 19 minutes, and Alan finished in 1 hour and 26 minutes. I look forward to the next race.

The first race is history

Ken and I had our first race together today. The race was called the Santa Marathon. Kendra ran the 5K while I ran the 10K. I'm very proud of Kendra she did great with a time of 35.00 flat. My time for the 10K was 50.33 / 8.11 minute mile pace. I pushed myself like you guys said too. I was 2nd overall in the race and 1st in my old age division.I am looking forward to next weedends race with Noel if his knee holds up. I will probably sign up for the 10 mile race. Thanks again trainers the hard work is paying off. You guys are right this stuff is addicting. Can't wait until the next one.

Alan

Sunny and 80

Great week of training so far.  Other than it's still 80 degrees outside, I can't complain.  Swim and run  are feeling great.  I created a new bike trainer workout room equipped with a new LCD TV (w/ DVD).  It's great.  I pop in a movie and get my ride on.  
Remember, the Ironman World Championship is on TV this Saturday.  If you need a little more motivation for training make sure you tune in.  

Noel and Alan have their half marathon this weekend.  Good luck and I hope you guys crush it! 

Enjoy your cold indoor swim ladies!


Nick