The Day Before

-- Post From My iPhone
The Bridge right before the run turnaround. Ellen and I cruised around the course this morning.

Nice Rides

-- Post From My iPhone
There is no shortage of cool bikes at Ironman.

Get Shiggy with it

-- Post From My iPhone
Romey and Shiggy. Shiggy runs like the wind. Expect him to podium on Sunday.

Waiting game

-- Post From My iPhone
The registration line. Hoping I get thru before the rain.

Post Swim

-- Post From My iPhone
Slightly chilled Elda, Marie, and Chris after our morning swim.

Two to Go

-- Post From My iPhone
They'll try to sell just about anything here at Ironman.
I'm off for a morning swim with some of the SB gang.

Calm before the Storm

Imagine 2000 triathletes packed on this beach race morning.

Three to go

-- Post From My iPhone
They are predicting cloudy with a chance of showers. Perfect race weather! Arrived in CDA this afternoon and am settling in with a cold brew.

Four to Go

Old age has not dulled my buddy Cook's sense of humor:

Good luck, remember a few things:

1) Be sure to pack two of everything, knowing that one of your bags will not make it.

2) Wear running shoes on the plane, just in case your connecting flight is in a different terminal and you have to piss.

3) Keep the room hot and stuffy so not to get sick.

4) Eat at places where the servers are missing teeth, it says a lot about the food.

5) Olive Garden pre-race meal is a must.

5) Swim fast, don't get a punctured ear drum. And, don't focus on the fact that Duncan is a better swimmer.

6) Ride smart, don't puke or stop in a porta-potty at mile 56. And, don't worry that Hazards tuned-up your bike.

7) Run/Shuffle, same as number 6 just substitute mile 1. And, be sure to raise your hands when crossing the line as this will block the picture of Madonna Butter finishing behind you.

Four to go- AM: Masters Swim, PM: short jog

Five to Go

5 days til Ironman: AM- 40 minute run, Yoga, PM 90 min bike

Six to go

Note to self: pack sunscreen

11 days to go: Masters swim, Nite Moves
10 days to go: 40 min run
9 days to go: Masters swim
8 days to go: 1:20 run, masters swim, 2 hr bike
7 days to go: 3:30 bike, 40 min run
6 days to go: Masters swim

12 days to go

Morgan awaits her bath at the Arroyo Burro Beach dog wash after rolling in a dead seal during our morning walk. Lilo gave Morgan a run for the money, but Morgan is slowly regaining her title of "the bad dog".
12 days to go- Stair workout- 1:10 and plenty of sweat, yoga

Bike Bling

I think this would be a perfect accessory for my fixey. You can check it out Here.

18 days til Ironman- AM- Track session, 2 mile warm up, 6x1mile at 140 HR, 1 min rest, 1 mile at fastest split, 1 min rest, 1 mile at fastest split, 2 mile warm down. PM- Masters Swim
17 days- AM- 1:20 run, with 3x12min at 150 HR, PM- Yoga, 1.5 hr bike
16 days- AM- Masters swim, 2 hr bike
15 days- 4 hr bike, 40 min run brick
14 days- 2:20 run, easy spin
13 days- Masters swim

The Taper

With 2 1/2 weeks until race day, people are asking, " Have you started your taper?" Well the answer is yes... and no. I certainly won't be doing any more super bricks like last weekend, but my training volume will remain fairly high up until race week. The biggest mistake I've made in the past is tapering myself right out of shape. Chuckie V has just posted a great article on his take on the taper. Check it out here.

19 Days til Ironman- PM- yoga, 40 minute run, still a little tired from the super brick.

Dirty Laundry

What does it take to do a Super Brick? A lot of gear for one. After the completion of each leg, I stripped off the sweaty stuff, suited up with dry gear, leaving at the end of the day quite a pile of smelly spandex.

24 days til Ironman- AM- 2hr run, PM- yoga, 1.5 hr bike
23 days- AM- masters swim, PM- 2hr bike up Mt. Fig
22 days- Super Brick- 2.5 bike/10k run, 2hr bike/10k run, 1.5hr bike/ 5k run
21 days- REST
20 days- masters swim

Super Brick

The SUPER BRICK. Probably my favorite workout leading up to an ironman race. The day was planned as such- 2.5 hr bike/10k run, 2hr bike/ 10k run, 1.5 hr bike/ 5k run. Aerojonny and BKO joined me for this crazy day. Jon and Brian rode well, and I hung on. The run was slightly faster than race pace. Ten hours later we celebrated with a cold beer and pizza. That was definitely a long day training...

Time Flies

Cook admires himself during his 40th birthday party

Time flies. I remember when Cook was a young smart ass fresh out of USCB, life guarding at East Beach. Cook once confided in me, " Being so good looking has been a curse."

25 Days til Ironman- AM Masters swim, 1 hour run, PM- Nitemoves swim /run

I see the Light

I'm a bit of a skeptic. Especially when it comes to fringe medicine kind of stuff, but that doesn't mean I don't like to try crazy things. Have an open mind, I say. Acupuncture, aura adjustment, strange vitamin concoctions, you name it. Once a massage therapist cupped her hands and sang into my back. That was pretty weird. Usually I am disappointed. Waving that crystal above my foot didn't cure my plantar faciitis. What a rip. Aerojonny is recommending laser light treatment for my ailing hip. I'm game for just about anything, as long as it doesn't involve singing.

27 days til Ironman- up in the Valley- 6+hour bike, 2 mile run
26 days- 3 hour run
25 days- masters swim
24 days- 30 minute run, yoga, 1.5 bike

Burnt Out

Morgan and Lilo survey the damage to their favorite stomping grounds.
-- Post From My iPhone

Approach with caution

I'm going to have to get me one of these helmets. Probably not too aero, but it sure would keep people from crowding me.

31 days til Ironman- AM- easy swim, PM- the dreaded Yoga, 30 run
30 days- Masters swim, 2 hour bike
29 days- 2 hour run, Yoga
28 days- Masters Swim

Blazing in the Valley

Chuckie and Steve-o at the top of Tepusquet Rd.. It was a blazing 95 degrees at Blazing Saddles drive. We rode for 5.5 hours but I was suffering early due a hip that has been bothering me of late. Hopefully I'll be able to get it under control by the time Ironman rolls around. For now it will be a lot of ice, yoga, massage, and plently of vitamin advil.

32 days to Ironman- easy swim and jog

Fred, P.I.

I managed to snap a pic of my buddy Fred at Wildflower a couple of weeks ago. Fred has been racing really fast of late. Some say it is his new aero helmet, I say it is his clean shaven face. But I miss Fred's 'stache. If there was one person who could keep the '80's alive, it was Fred.

Magnum says, "Bring back the 'Stache!"

More Fire

This was one of the more awesome pictures I have found of the fire. And no, that is not my house.

Breathing easier

This is one of my favorite WWF ads, somewhat appropriate as we Santa Barbarians clear the smoke from our lungs after a horrendous week. Ironically, investigators seem to think the origin of the fire was a result of using power tools to clear brush as a fire prevention measure. They have not identified the responsible party but I have the feeling if they do, their punishment will play out in one of two ways: 1. if they are volunteers from the Montecito Trails Association- a stern talking to by mayor Marty Blum, including some finger wagging , or 2. if they are some poor Hispanic immigrants working for minimum wage- jail time and a demand to reimburse the county for the 3 million fire fighting cost.

Evacuated

We received the final call to evacuate around 10pm last night. The streets were absolutely crazy, largely due to all the looky-loos parked along the street, running around taking pictures. Frigg'n idiots.

Jesusita Day 3

I managed to get in a quick workout yesterday afternoon doing a series of bike repeats up Old San Marcos Road. The fire has been relentless. A couple hours later Hwy 154 and Old San Marcos was closed, thousands evacuated.

More Jesusita

Yesterday afternoon from my office

While Santa Barbara burns, Morgan and Lilo still expect their evening adventure.

Here We Go Again

The start of the Jesusita Fire.

Do you have the time?

I think it is time for another father-in-law Vince story. Vince is a connoisseur of fine watches. Rolex watches to be specific. At least since Vince picked up a fine Rolex during a trip to Thailand. "The guy wanted $100 but I bargained him down to 80.", Vince said proudly. Ellen and I rolled our eyes. So on his latest senior excursion to Vegas, Vince saunters into the Rolex store. I guess he thinks he is now in some sort of elite club. "Wow",Vince said, "I saw a watch for $45,000!" I asked Vince, "So how do you explain how you paid 100 bucks... "that was 80 bucks", Vince corrected, "...for a watch costing thousands of dollars?" " I drive a hard bargain." But sadly Vince's Rolex has since died. " I think I got ripped off", lamented Vince. Now Vince sports two watches, one on each wrist. An old Timex to tell the time, and his Rolex to flash when he is entertaining the ladies.

Day 119 of Ironman- AM: 1hour run, core work, PM: 2hour bike
Day 120- AM: 40 minute run, easy, PM: Masters swim

Stand by Me

Playing For Change | Song Around The World "Stand By Me" from Concord Music Group on Vimeo.

Watch this video. If it doesn't make you feel better you are probably a disgruntled, bitter, old man. Or maybe a Republican.

The Price of Shoes

How much did you pay for your last running shoe? Probably too much according to Christopher McDougall. McDougall claims the rate of running injuries are on the rise and due to a large part by the "latest" technology marketed by the 20 billion dollar shoe industry."Every year, anywhere from 65 to 80 per cent of all runners suffer an injury. No matter who you are, no matter how much you run, your odds of getting hurt are the same."

Day 118 of Ironman- masters swim

Close Shave

Today, during my weekly torture session with Erika, massage therapist/dominatrix, I had a lengthy discussion of the merits of shaving down. Triathletes, cyclists, and swimmers all like to shave off any excess body hair. Whether it makes you faster, helps with massage, or you just like being a poser may be up for debate, but frankly, I just don't find the need. I don't have a lot of body hair, probably due to low testosterone and an overall lack of manliness. And I am just a bit lazy.

Nascar fans like to shave too.

Day 112 of Ironman- 40min run
Day113- SICK!
Day 114-SICK!!
Day 115- easy swim
Day 116- easy run, easy bike
Day 117- easy longer bike

Brain Power

Another secret tip. The finish line is closing in. Your breathing rate is on the verge of hyperventilation. You are running low on fuel and energy but there is absolutely no way your stomach could handle a gulp of Gatorade or gel. It turns out carbohydrate drinks significantly boost performance in an endurance event even without being ingested. Taking a swing and spitting it out triggers specific areas of the brain to reduce the athletes' perception of their workload. Just in case you think I'm blowing smoke, here is the abstract from the Journal of Physiology.

Day 106 of Ironman- Gibraltar big gear workout, PM, 1 hour run
Day 107- 30 minute jog, 1 hour spin, core work at the gym
Day 108- Masters swim, PM- 1 hour run at intended IM pace
Day 109- Chardonay 10 mile run- 1:16, 2 hour bike
Day 110- Jalama ride- 125 miles
Day 111- Masters swim, 20 minute easy run

Topping off the tank

It was one of those epic days of riding. Aerojonny and Brian O'Conner joined me for a trek out to Jalama Beach. Brian was the only one who had the guts, or should I say stomach enough to refuel with one of those world famous Jalama burgers.

Change in Position

Is this the future of time trial positions? "The power numbers were night and day" says pro T.J. Tollakson. After wind tunnel testing, T.J. McGyvered his setup using parts from a hardware store and jock cups for elbow rests.

We saw Floyd Landis adopt a similar position a few years ago at the Tour de California. It looks a bit wanky and probably won't catch on until someone sets a course record at Hawaii or Lance embraces the change. Until then, it is yet another thing roadies will mock tri geeks for.

Day 105 of Ironman- core work at the gym, masters swim

Days of Ol'

Over the years, many of my training partners have come and gone, either moving away from Santa Barbara or just losing interest in endurance sports as their life's priorities changed. So it was a bit of a treat to spend a long day training with my good friend Aerojonny last weekend. Jon has been on an extended triathlon hiatus of late but in his heyday he was quite the triathlete; USA National team member traveling to the World Championships in Lausanne, Switzerland. We trained, raced, and had a hell of a good time. Epic rides around the lake in pouring rain, RV'ing it at Wildflower. He coined the term "Sato Alley", a stretch along the Rincon where Jon would conveniently drop the hammer, popping me off the back gasping for breath and seeing stars. Jon has been making a bit of a comeback training for Ironman France later this year so it was off for one of our favorite long rides out to Santa Paula. I hung on Jon's wheel for most of the ride. When we reached Sato alley, Jon put the hammer down. As Jon pulled a way, I desperately cried out the "rubbing brake" excuse. It was a great time, like old times.

Day 100! of Ironman- Core work at the gym, run 75 min
Day 101- Masters swim, Bike workout intervals including:
a) 5 x single-legged pedaling drills; each for a minute and on each leg (minus the third one, of course.)
b) 20-minutes @ 70RPM @ 135HRavg in the aero-bars. Rest 1-minute afterward by spinning easy in a light gear.
c) 10-minutes @ 75RPM @ 140HRavg in the aero-bars. Rest 1-minute afterward, as above.
d) 5-minutes @ 80RPM @ 150+HRavg (PAIN!).
e) 1-minute @ 90+RPM @ the HIGHEST HR YOU CAN GET TO! This should hurt.
30 min run
Day 102- Long ride, 6 hours, followed by 30 minute run
Day 103- Long run, 3.5 hours, easy spin, 3 hours
Day 104- Masters swim

Lance vs France, continued

"They butchered my haircut" complains Lance Armstrong after an unannounced drug test at his home in France. Armstrong continues to have a contentious relationship with the French doping authorities. "This is just another example of the improper behavior by the French laboratory and the French anti-doping organizations,” Armstrong said. “I am sorry that they are disappointed that all the tests were negative, but I do not use any prohibited drugs or substances.” More on the drama HERE.

Day 98 of Ironman- Core work at the gym, 2 hour bike
Day 99- Masters swim, 75 minute run

Castaway

Her family was devastated. Little Sophie Tucker fell overboard from her family's yacht during rough seas off the coast of Australia. After an exhaustive search of the area, Sophia was lost at sea and presumed drowned. But the young girl showed a little more grit and determination that no one could have imagined. Swimming six miles through shark infested waters, Sophie landed on a small uninhabited island off the Queensland coast. Sophie survived off the land, hunting wild goats while living in the island's rain forest. Over four months later she was rescued. Sophie's family anxiously awaited the arrival of her rescue boat. "When we saw her, she started whimpering and banging her cage." WHAT!? Oh, I neglected to mention Sophie is a dog. You can read more about her amazing tale of survival HERE.

Day 97 of Ironman- Masters swim, 30 min run

Hop to it

This is the video the Pogo Stick industry does not want you to see. Next on 60 Minutes...

Day 96 of Ironman- 4 hour ride, 1 hour run

Sleepy Time

"Make sleep a part of your regular training regimen" That is one of several recommendations taken from research presented at the SLEEP 2008 22nd Annual Meeting of the Associated Professional Sleep Societies (APSS) in Baltimore, Md. It seems rather obvious, but who am I to argue with science.
Day 94 of Ironman- masters swim
Day 95- 1:45 run, 5 miles tempo, pm spin, 2 hours

Show me your guns

There is a controversy brewing regarding First Lady Michelle Obama's guns. No, I'm not talking about the pistol she packs under her pillow, I'm referring to her biceps. Apparently some people are all in a tither about Michelle wearing sleeveless dresses revealing her nicely toned arms. Not lady like, people say. I say quit complaining and hit the gym.

Day 91 of Ironman- AM: Secret Chuckie workout, Core work at the gym, PM: 90 min bike
Day 92: AM: Masters Swim, PM: 2 hour run
Day 92: AM: 40 min run, core work at the gym, PM: 2 hour bike

Redoubt

Alaska's Mt. Redoubt

Laments Governor Palin: " I can no longer see Russia from my house."

Day 90 of Ironman- Rest Day!

The Deadly Sport

This just in. Triathlons are deadly. Over twice as deadly as marathons. This latest study shows 15 out of one million participants will die in a triathlon. Usually during the swim. Check out this site to see the odds of other ways to die. It is a dangerous world out there. Better stay at home. Unless you slip and fall in the bathtub.

Day 88 of Ironman- Bike, 4.5 hours followed by a torture session with Erica, the Dominatrix.
Day 89- Long Run, 3 hours, bike, 1.5 hours

Spring has Sprung

Nothing better than a little Santa Barbara springtime. It is definitely a dog's life.

Day 86 of Ironman- core work at the gym, 30 min run
Day 87- Masters swim, 45 min run

My Tired Brain

Do you ever wonder why you feel like crap while exercising after a hard day at work? Is your body just tired or could it be something else? A recent study published in the Journal of Applied Physiology studies the relationship of mental fatigue and exercise endurance. You can read a summary here while I go take a nap.

Day 84 of Ironman- Core work at the gym, 1:50 run, moderate pace
Day 85- Masters swim, Bike- Up to La Cumbre peak, keeping in aerobars a much as possible.

More Hoop Action

This is exactly why white guys should not try to jump.

Day 82 of Ironman- 6.5 hour bike, in the rain, cold, and wind.
Day 83- masters swim

Like a Rolling Cheese

Another crazy sport by those crazy Brits. I talked about Shin Kicking a while back, now here is another one- Cheese Rolling. The winner is the first to chase down a wheel of cheese rolled down a ridiculously steep hill. Breaking your neck is optional. Doesn't the Final Four seem rather boring now?

Day 77 of Ironman- Rest Day!
Day 78- masters swim
Day 79- 50 min run, moderately hard, core work at the gym, 1.5 hr bike
Day 80- masters swim, PM- 1:15 bike including 3x20 minute intervals holding increasing HR
Day 81- 5.5 hour bike, 30 minute run

Hydration

Dehydration is the bane of the endurance athlete. Unfortunately this is my cross to bear. I sweat. Not a little perspiration on the brow. I'm talking crazy sweat. Drenching head to toe kind of sweat. Just ask my running partners what I look like after a workout. With sweating comes dehydration. With dehydration comes cramping. I specialize in the simultaneous hammy and quad cramps. It makes running the marathon in an ironman race quite interesting. I am the Tin Man after a rain storm. Besides logging the miles to prepare for an ironman race, I train myself to drink. Thirsty or not. Cold or hot. So raise your glass with me. Have a drink.

Day 76 of Ironman- masters swim

Just Fix it

This is my fixey. I bought it a few years ago, a novelty to tootle around town. A fixey is a fixed gear bicycle. One gear. No free wheel. No coasting. To go, you spin. To stop, you stop spinning. A true fixey has no brakes, making it quite exciting if you find yourself careening towards on coming traffic. A fixey is not for the faint of heart. This is why I was quite surprised to find a fixey descending the Harris Grade at this weekend's Solvang Century. As I started my decent down this 6%, 2 mile stretch, I noticed a man furiously pumping his legs. As we approached 40 mph, his legs were a blur, an out of control egg beater. My God, I thought, he is on a fixey! I was mesmerized. Will he crash? Will his legs fall off leaving him a just a bloody torso? When we reached the flats, I pulled up beside him. "I salute you Mr. Fixey of the Solvang Century." That was the most impressive athletic feat I've seen in a while.

Day 70 of Ironman-2 hr bike, moderate effort
Day 71- AM, Masters swim
Day 72- run, 1 hour
Day 73- Masters swim
Day 74- Solvang Century, steady effort, followed by a 30 min run
Day 75- Run- 6 miles on track, 145 HR, 2 hour bike

In the Surf

These are not your average surf pictures. If you have a few minutes check out the work of photographer Clark Little. Clark makes his living spending time in the shore pounding surf and comes out with some incredible shots. Isn't the ocean wonderful.

Day 69 of Ironman- Day off, too pooped out!

It's in your genes

100 meter dash or marathoner. Would you DNA test your baby to see which sports they will excel? The test is available for $149 from Boulder based Atlas Sports Genetics. It seems to me this all seems to work out on its own. Isn't that all part of the fun and challenge of growing up? You don't need a DNA test for that. Now, I did have a DNA test preformed on my dog Lilo, but you are going to have to wait to hear the rest of that story.

Day 65 of Ironman- AM- 1:15 hr run, core work at the gym, PM- 1 hour run
Day 66- Masters Swim
Day 67- 4 hr bike
Day 68- brick- 4 hr bike, 1 hr run
I'm beat!

Li Wei

Chinese artist Li Wei does some pretty interesting work. He does not use any computer manipulation of his images. All his shots are accomplished with mirrors, hidden wires, and his athletic skill from being a former gymnast. You can check out his web site HERE.

Day 63 of Ironman- AM- Computrainer workout, 1:15 hr, including:
5 x 10-minute BIG GEAR intervals as such…
6-min @ 135HR @ 60RPM seated aero-bar “grinding”.
3-min @ 140HR @ 60RPM standing up pedaling.
1-min @ 150+HR @ 90-100RPM seated upright
Each 10-minute round is followed 2-minutes of soft-pedaling at 120> HR
PM: Core work at the gym, Masters Swim

Day 64- AM: Masters Swim, PM: Bike, 1hr, including 8x 20 seconds Tabata Sprints

Don't Judge Me

The now defunct Ameriquest Mortgage's tag line was "Don't Judge too quickly. We won't." I find that ironic considering their loose lending practices led to their untimely demise. They did however, make some pretty funny commercials, and everybody knows I like all things funny.

Day 62 of Ironman- AM- Masters swim, PM- 30 minute jog

To the Hills

It was off to the hills today for a quick run up to La Cumbre Peak. Maybe it wasn't so quick. I was out there for almost 5 hours! I followed it up with a short spin on the bike then a visit to Ericka, my massage therapist/dominatrix.

Day 58 of Ironman- AM- 1 hour hard tempo bike, core work at the gym, PM- 1:15 run
Day 59- AM- Masters swim, PM- 30 minute jog
Day 60- AM- 3 hour bike, pretty intense, 2 hr run
Day 61- AM- 5 hour run/hike, 1 hour bike spin