2010 Race Schedule:
11.26.09: Turkey Trot-Charlotte, NC
3.28.10: Angie's Half Crazy Half Marathon-Clear Lake, TX (C)
4.25.10: Lonestar Half ironman-Galveston, TX (A)
5.16.10: Silverlake Sprint Tri-Sugarland, TX (C)
5.31.10: Capital of Texas Triathlon Oly-Austin,TX (B)
6.6.10: Tejas Sprint Tri-Sugarland, TX (C)
8.29.10: Chicago Triathlon-Chicago, IL (A)
10.10.10: Toyota US Open Int'l-Dallas, TX (B)
10.24.10: Cinco Rach Sprint Tri-Katy, TX (C)
11.7.10: Ironstar Half ironman-Conroe,TX (A)
Monday, November 2, 2009
Wednesday, October 21, 2009
a Charmed Life
First off….Maxwell’s newest album is on point. He’s got some great songs…very soulful. As well…Joss Stone’s latest one is soultastic…..I highly recommend them both if you like soul music.
Onto other things – It’s been 7 days now without caffeine. And what I’ve noticed is I’m much more fragile when I DO NOT get the solid sleep in that I need. In the past – I could ride the magical caffeinated carpet to places of bliss and happiness. Now – it’s more guttural. And to be honest – I am enjoying the challenge much more so than I thought I would.
I still get the shakes when I get a whiff of that caffeinated goodness here in the office or when a passer-by has a cup ‘o joe. And I still wag my tail and pant like a happy dog when I drive by a Starbucks or a Vitamin Shoppe (cuz they always carry a delicious selection of Redline…it’s the ONLY way to fly babay). But, I am finding that I’m not missing it AS MUCH as I thought I would. And I suppose that’s a good thing.
I started my structured winter maintenance program on Beginner Triathlete last Thursday and I am enjoying it. I chose the Bike focused program and let me tell you – these jokers are NOT LYING when the say it’s a bike focus. I’ve spent more time in a saddle the last 6 days than I’d imagined.
I’ve also added yoga into the mix. I’d put it off for a good year now. So, I figured this out season would be as good a time as any to layer it in. I spent my off day, yesterday, getting familiar with the poses and the flows as captured in Sage Rountree’s book. I can say it was immensely helpful and I felt a strangely substantial bit of accomplishment – having actually done the bloody thing.
Pilates are next.
Lastly – my boy Richard Harris shared his Georgia 70.3 training plan with me last nite. Spot on, my man. I am looking at using the plan to prepare me for Lonestar HIM on April 25, 2010. This will be my “A” race, and a great way to start the season off. Good look Rich.
Happy Humpday…..ding, ding.
Onto other things – It’s been 7 days now without caffeine. And what I’ve noticed is I’m much more fragile when I DO NOT get the solid sleep in that I need. In the past – I could ride the magical caffeinated carpet to places of bliss and happiness. Now – it’s more guttural. And to be honest – I am enjoying the challenge much more so than I thought I would.
I still get the shakes when I get a whiff of that caffeinated goodness here in the office or when a passer-by has a cup ‘o joe. And I still wag my tail and pant like a happy dog when I drive by a Starbucks or a Vitamin Shoppe (cuz they always carry a delicious selection of Redline…it’s the ONLY way to fly babay). But, I am finding that I’m not missing it AS MUCH as I thought I would. And I suppose that’s a good thing.
I started my structured winter maintenance program on Beginner Triathlete last Thursday and I am enjoying it. I chose the Bike focused program and let me tell you – these jokers are NOT LYING when the say it’s a bike focus. I’ve spent more time in a saddle the last 6 days than I’d imagined.
I’ve also added yoga into the mix. I’d put it off for a good year now. So, I figured this out season would be as good a time as any to layer it in. I spent my off day, yesterday, getting familiar with the poses and the flows as captured in Sage Rountree’s book. I can say it was immensely helpful and I felt a strangely substantial bit of accomplishment – having actually done the bloody thing.
Pilates are next.
Lastly – my boy Richard Harris shared his Georgia 70.3 training plan with me last nite. Spot on, my man. I am looking at using the plan to prepare me for Lonestar HIM on April 25, 2010. This will be my “A” race, and a great way to start the season off. Good look Rich.
Happy Humpday…..ding, ding.
Wednesday, October 14, 2009
Base Camp
Richard called me not too long ago to talk about the Lonestar Half Ironman next April. This will be the first time we’ve actually done a race together – and I’m ecstatic about it, to be honest. It’ll be great to follow our training and preparation…..and then enjoy the triathlon festival all weekend long in Galveston.
That call, for me, awakened me to the fact that I “was” working towards next year already. I was getting in more bike sessions, doing more runs, and incorporating plyometrics into my strength training sessions. Up til that call, I’d convinced myself that I wasn’t “training”…that my seemingly aimless approach to these sessions (which really wasn’t aimless at all but very much focused on a purpose) was allowing me to coast.
When I’m double over after a circuit of rope work, core work, and plyometrics, the last thing I’m thinking about is coasting.
Truly, the only thing that’s changed for me is the amount of time I spend getting my resistance training in. That, and the fact that damn near all of my cardio training is aerobic.
And I like it.
Some other things that have changed for me is that I am spending more time on my trainer during the week. And I’m also incorporating lower cadence, heavier gear work, into my trainer sessions. I’ve also stopped listening to music when I run..never thought THAT would happen. And I’m finding that, for now, I’m enjoying my runs just as much.
Yesterday AM I decided to make the ultimate sacrifice and cut out the caffeine. I’ve been such a dirty whore for caffeine stimulants on a consistent basis that after two cups Tuesday AM…and with me STILL feeling sluggish, I decided to rest my body..and rest my habit. It’s been 24 hours and I’m managing….damn do I sound like a crack whore or what? LOL
Overall, I’m happy with my base building focus. It feels good to feel strong again…focused frequency, that’s the name of the game
Stay thirsty my friends….
That call, for me, awakened me to the fact that I “was” working towards next year already. I was getting in more bike sessions, doing more runs, and incorporating plyometrics into my strength training sessions. Up til that call, I’d convinced myself that I wasn’t “training”…that my seemingly aimless approach to these sessions (which really wasn’t aimless at all but very much focused on a purpose) was allowing me to coast.
When I’m double over after a circuit of rope work, core work, and plyometrics, the last thing I’m thinking about is coasting.
Truly, the only thing that’s changed for me is the amount of time I spend getting my resistance training in. That, and the fact that damn near all of my cardio training is aerobic.
And I like it.
Some other things that have changed for me is that I am spending more time on my trainer during the week. And I’m also incorporating lower cadence, heavier gear work, into my trainer sessions. I’ve also stopped listening to music when I run..never thought THAT would happen. And I’m finding that, for now, I’m enjoying my runs just as much.
Yesterday AM I decided to make the ultimate sacrifice and cut out the caffeine. I’ve been such a dirty whore for caffeine stimulants on a consistent basis that after two cups Tuesday AM…and with me STILL feeling sluggish, I decided to rest my body..and rest my habit. It’s been 24 hours and I’m managing….damn do I sound like a crack whore or what? LOL
Overall, I’m happy with my base building focus. It feels good to feel strong again…focused frequency, that’s the name of the game
Stay thirsty my friends….
Monday, September 28, 2009
Focused Frequency
So..it’s been a week of solid training. Nothing too terribly focused, but substantial all the same. I am trying to focus on a couple of things right now:
Getting a running base
Strength training
In my non “lycra-clad” days, strength training consisted of a mere 20 minutes of cardio followed by some serious iron. Resistance bands my ass! I needed plates and plates and more plates.
Now, I go run my 6 plus miles at Terry Hershey, and follow that session with some plyometrics. No weights….just me, my Nike frees, a bosu ball (if I’m indoors), and a floor mat.
I can tell you that based on my 17 mile run a couple of Sundays ago – that the strength training is working.
And while my legs are having to adjust to the long run preceded by the long bike and transition run the day before, I feel like I am making progress.
And I’m keeping the weight off too, Cody!
This past weekend consisted of Fri AM spin followed by a 20 minutes transition run. A Sat AM 52 mile bike ride working on high cadence throughout the ride. And a Sun AM 12 mile run at memorial park. My lower leg tendons were tired, but I got thru it with alil bit of a kick at then end.
I “feel” like I’m headed in the right direction…which makes me feel like my efforts are NOT in vain.
Side Note, but definitely more importantly, my boy Richard crossed the line at the Augusta 70.3 in 5.49.15. WAY TO GO my man!!!!
As Kevin Purcell informed me – focused frequency, focused frequency, focused frequency
Happy Monday friends..
Getting a running base
Strength training
In my non “lycra-clad” days, strength training consisted of a mere 20 minutes of cardio followed by some serious iron. Resistance bands my ass! I needed plates and plates and more plates.
Now, I go run my 6 plus miles at Terry Hershey, and follow that session with some plyometrics. No weights….just me, my Nike frees, a bosu ball (if I’m indoors), and a floor mat.
I can tell you that based on my 17 mile run a couple of Sundays ago – that the strength training is working.
And while my legs are having to adjust to the long run preceded by the long bike and transition run the day before, I feel like I am making progress.
And I’m keeping the weight off too, Cody!
This past weekend consisted of Fri AM spin followed by a 20 minutes transition run. A Sat AM 52 mile bike ride working on high cadence throughout the ride. And a Sun AM 12 mile run at memorial park. My lower leg tendons were tired, but I got thru it with alil bit of a kick at then end.
I “feel” like I’m headed in the right direction…which makes me feel like my efforts are NOT in vain.
Side Note, but definitely more importantly, my boy Richard crossed the line at the Augusta 70.3 in 5.49.15. WAY TO GO my man!!!!
As Kevin Purcell informed me – focused frequency, focused frequency, focused frequency
Happy Monday friends..
Thursday, September 24, 2009
In the Words of Carlito Brigante...
Bar's closing..where we goin to for breakfast??"....
SO…the season’s over. Season numero trois…finished up, wrapped up and put away. To be honest – I don’t really know how to feel about it. I think, for me, the best thing about this season has been the connection I’ve made with other endurance athletes. Via their blogs, or race experiences I’ve been able to see firsthand – I think those moments and experiences have been the most profound for me this season In years past I didn’t have that…and I truly feel like that was more of a detriment to me than it would be otherwise. These blogs, and those eye witness events gave me courage to do more than I thought I could.
Thank you for that.
And even now..I am finding myself continuously motivated. Cody PR’d the Redman Half (bang up job my friend): http://cody-the-clydsdale.blogspot.com/2009/09/recovering-from-pr-new-coach.html
That was a race I planned to do this season. Looks like I’ll have to wait until next year.
Also..my man Richard is doing Augusta 70.3 this upcoming weekend. I had the pleasure of getting in a training run with Rich and follow his updates and his blog: http://beyond05.blogspot.com/
Game on Rich!
So, as it stands now – season number four has started. I took some time off and am not as draconian about my sessions now..but for all intents and purposes – season four is underway.
I’ve found a coach, Coach Trent, with whom I’ll be working in January. I have ID’ed atleast 7 races I plan to do this season..one of which will be the Lonestar Half in Galveston, TX in April 2010. I will get race wheels, a new hydration system, and probably more minimalist shoes to do “some” of my training in.
I think this biggest focus for me, and Cody the Clydesdale has it on his radar as well for next season, is that I don’t plan to race as a Clydesdale at all next season. I like my weight now (195), and will focus on gaining even more lean muscle mass and getting stronger as a triathlete.
So, again, thank you. I am inspired by you all’s amazingness and commitment to your fitness goals. Be it running on a busted ankle, working through health concerns, smashing PRs, BECOMING IRONMEN, or just trying to stay on top of thing – it’s all incredibly inspiring.
Here’s to a fantastic finish to our respective seasons..and solid rest, recovery, and preparation for the next….
SO…the season’s over. Season numero trois…finished up, wrapped up and put away. To be honest – I don’t really know how to feel about it. I think, for me, the best thing about this season has been the connection I’ve made with other endurance athletes. Via their blogs, or race experiences I’ve been able to see firsthand – I think those moments and experiences have been the most profound for me this season In years past I didn’t have that…and I truly feel like that was more of a detriment to me than it would be otherwise. These blogs, and those eye witness events gave me courage to do more than I thought I could.
Thank you for that.
And even now..I am finding myself continuously motivated. Cody PR’d the Redman Half (bang up job my friend): http://cody-the-clydsdale.blogspot.com/2009/09/recovering-from-pr-new-coach.html
That was a race I planned to do this season. Looks like I’ll have to wait until next year.
Also..my man Richard is doing Augusta 70.3 this upcoming weekend. I had the pleasure of getting in a training run with Rich and follow his updates and his blog: http://beyond05.blogspot.com/
Game on Rich!
So, as it stands now – season number four has started. I took some time off and am not as draconian about my sessions now..but for all intents and purposes – season four is underway.
I’ve found a coach, Coach Trent, with whom I’ll be working in January. I have ID’ed atleast 7 races I plan to do this season..one of which will be the Lonestar Half in Galveston, TX in April 2010. I will get race wheels, a new hydration system, and probably more minimalist shoes to do “some” of my training in.
I think this biggest focus for me, and Cody the Clydesdale has it on his radar as well for next season, is that I don’t plan to race as a Clydesdale at all next season. I like my weight now (195), and will focus on gaining even more lean muscle mass and getting stronger as a triathlete.
So, again, thank you. I am inspired by you all’s amazingness and commitment to your fitness goals. Be it running on a busted ankle, working through health concerns, smashing PRs, BECOMING IRONMEN, or just trying to stay on top of thing – it’s all incredibly inspiring.
Here’s to a fantastic finish to our respective seasons..and solid rest, recovery, and preparation for the next….
Tuesday, September 8, 2009
2009 Chicago Triathlon: Times and Place
2009 Chicago Triathlon:
Overall Time: 2.46.37
Overall rank: 1047 out of 4256
Gender rank: 944 out of 2966
Division place: 21 out of 58
Overall Time: 2.46.37
Overall rank: 1047 out of 4256
Gender rank: 944 out of 2966
Division place: 21 out of 58
2009 Chicago Triathlon: The Run...
Out of T2 and onto the run course. I was working to find my rhythm as soon as I could. My breathing was a bit labored and I was just trying to get to that feel good point in my upper body. I worked to keep my arms bent at 90 degrees and wanted to have as much natural forward lean as possible. It was cool to see all the volunteers and spectators along the run portion of the course at this point. It helped to keep me motivated.
“run tall, Jon”
“keep your knees up”
“breathe and relax”
“mind your pace”
The mile markers just kept rollin. And I made sure I said thank you to the volunteers and poured plenty of water ontop of me. I was starting to warm up a bit and wanted to manage my heat levels.
My pace was alil slow…slower than I wanted…and while I wasn’t happy about it – I was not gonna abandon my strategy of going for a negative split.
At the turn around point, I turned up my pace. I found a “rabbit” and pushed hard. I focused on my breathing and form and dialed in on the “rabbit”.
At mile 4 I got past the “rabbit” and he hopped on my left heel. He came back up and passed me, and I hopped on his right heel.
At mile 5, I dumped him.
At mile 6 I was full steam ahead. And as I came around that final slight right hand turn, I was running as hard as I could and was just trying to breathe and stay relaxed.
I crossed the line and felt accomplished. I clapped and smiled and said thanks as the volunteered cut off my chip strap. Grabbed my medal and towel..said more thank you’s, and exited the finish chute area.
Run Time: 51.44
Run Pace: 8.20Run Rank: 1277 out of 4256
Overall – I wasn’t happy with my overall pace, but I definitely had a negative split. I need to extend my running base and do more work to “up” my top end speed. As well – I need better endurance based on tempo and interval runs.
“run tall, Jon”
“keep your knees up”
“breathe and relax”
“mind your pace”
The mile markers just kept rollin. And I made sure I said thank you to the volunteers and poured plenty of water ontop of me. I was starting to warm up a bit and wanted to manage my heat levels.
My pace was alil slow…slower than I wanted…and while I wasn’t happy about it – I was not gonna abandon my strategy of going for a negative split.
At the turn around point, I turned up my pace. I found a “rabbit” and pushed hard. I focused on my breathing and form and dialed in on the “rabbit”.
At mile 4 I got past the “rabbit” and he hopped on my left heel. He came back up and passed me, and I hopped on his right heel.
At mile 5, I dumped him.
At mile 6 I was full steam ahead. And as I came around that final slight right hand turn, I was running as hard as I could and was just trying to breathe and stay relaxed.
I crossed the line and felt accomplished. I clapped and smiled and said thanks as the volunteered cut off my chip strap. Grabbed my medal and towel..said more thank you’s, and exited the finish chute area.
Run Time: 51.44
Run Pace: 8.20Run Rank: 1277 out of 4256
Overall – I wasn’t happy with my overall pace, but I definitely had a negative split. I need to extend my running base and do more work to “up” my top end speed. As well – I need better endurance based on tempo and interval runs.
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