Movember is over....

1st....Movember is over and thanks to many (actually 39) donors I was able to raise $2,072.00 dollars for Movember. My list of donors is long and distinguished.

-An anonymous celebrity

-Nortel (Including Canadians)

-"Railroaders" from GE,

-Brothers of the Fraternity Delta Sigma Phi (The Pearl of Great Price),

-Alfred University Alumni

-Local Friends

-My Triathlon / Training friends

-A Congressional Candidate in 2010

-Friends from Back Home

-And My Sister

I think I got everybody. So thanks everyone for helping me make this a success....

As a tolken of my gratitude I have a couple of gifts to give away......

1st...For my anonymous celebrity friend...A man who is private and also cryptic. This gentleman insisted on matching $ for $ all donations thru the end of Movember rounded up to the nearest prime number. For your $727.00 you will be getting this...

A beer Mug. I've redeemed it and it'll be a couple of weeks before it comes in.

For everyone else, I'll be raffling off an authentic Movember T-shirt.

This year's t-shirt is currently sold out so this could be a collectors item.

For everyone else....Here's a few pics of my last days with a Mo and some fun shaving.

~Dave

Quick one on Movember.

Here's today's "Mo Shot"

For those who've seen "American Chopper" on the Discovery Channel (or TLC). I wrote a letter this evening to the Dad from Orange County Choppers. Here it is...

Mr. Tuetul,

I'm sure you get a lot of requests for donations and your time. And it's clear to me Your Company and You have been incredible examples of Philanthropy over the years. Though I'm not a motorcyle enthusiast, as an Engineer, and corporate executive, I'm a fan of your show and your motorcycles!

I'm participating in a fundraising initiative named Movember. It sounds pretty corny but it's for a great cause. The gist of it is, guys get donations for growing a moustache through the month of November. Proceeds benefit the Lance Armstrong Foundation and The Prostate Cancer Foundation. It's primarily to promote Men's Health awareness around prostate and testicular cancers.

Since I was born with a "5 o'clock shadow" and have never attempted to grow a moustache, I thought this would be perfect opportunity for me. You sir have a fine moustache! I figured you would appreciate my efforts and want to donate to my cause.

I'm writing to request that you log into url: us (dot) movember (dot) com/mospace/289238 and donate any amount you see fit to my donation space. Most of my donors are giving between $10 and $50.

I've gotten a commitment from another celebrity (who wishes to remain anonymous) to match all proceeds I've raised at the end of the final week of November. (I use the term celebrity pretty loosely but that's the way he wants it)

Mr. Tuetul, It would be awesome to have you on my list of donors on my "MO Space" page (url above). It would be even more awesome if after donating you passed the link around to all the folks you know to raise more money and awareness. I appreciate your time and consideration, and I'm looking forward to your contribution.

David D. McBride

129 Elmhaven Way

Morrisville, NC 27560 919 308 0529

P.S. I have read the disclaimer

My Bikes

Movember is moving along. My MOustache is coming in nicely. I'd hoped I'd be suave and cool, like Lemmy from Motorhead, Tom Selleck, or Hulk Hogan. I think it's really coming in like Nicholas Cage's character in Raising Arizona. Although,... he is a fine character and like myself embodies the image of "everyman."

I gasped when I caught a glimpse of myself in the mirror first thing this morning. I had just woke up with morning hair. I thought H.I. was in my bathroom! The pic above was taken yesterday after working a generous amount of dollar store gel thru my hair.

Only 3 weeks left to donate and ONLY 3 more weeks of me prattling on in facebook about this awesome beard.

Donate Here: CLICK ME TO DONATE! You donation will be split between the Lance Armstrong Foundation (LiveSTRONG) and The Prostate Cancer Foundation.

So this last couple of weeks my workout schedules have changed drastically. Cynthia's been taking a cake decorating class at Michaels in the evenings so I have missed a couple of weeks of swimming. Travel is picking up some for work, and getting dark earlier hasn't helped.

I have started running some on the American Tobacco Train, and Ulmstead Park and really like that.

This has been my first full year of consistent fitness training since like 1993. I got into mountain biking some in the mid 90's and even did some racing. (poorly, but racing nonetheless). In those days, I probably had a decent aerobic base left over from swimming in college and could suffer thru any ride and replenish with chicken wings and pitchers of beer!

So this fall, I've tried to get out and mountain bike more than I have in the last couple of years. And I'm having a ton of fun! Having the aerobic fitness to ride well makes it really enjoyable. Today my friend Loucks and I went to a local park and rode for a good 2 hours. We did most of Crabtree park and were having a blast.

We saw a bunch of deer including a sizable 8 point who stared us down for like 5 minutes from about 20 yards away. I told Loucks "if he charges us, we should keep our bikes between us and him." His reply "Can that happen?" Me: "Yeah you saw Tommy Boy when the deer was in the trunk." editors note:Ladies, ever wonder what your husbands talk about when they're out? Pretty good example.

We were about 1 hour into the ride and stopped at a map to determine our next loop. A guy in a nice full suspension rig, fancy gear, and a brand new camelback passed us. After a few momements we caught up to him. I was ok riding behind him but he pulled over to let us pass. He made a comment about letting us go ahead since we like riding tires so much. And then I flipped over my handle bars. I got up quickly and was fine thanks to years of experience falling on mountain bikes. So then he asks if we've been back here before. My answer: "No but it's GREAT!" And then he proceeds to lecture us. At which point we ride away and enjoy the rest of the ride.

So in analyzing that confrontation, it's hard for me to think about how we could have avoided it. So here is what I'd like to tell that guy.

1) Yes I'm catching you on the hills. I'm on a 15 year old hard tail bike, and you have a new full suspension bike with a ton of cushy travel. I've got to maintain speed to get over rocks and roots where you can just pedal and glide over them. Feel free to get out of your saddle and work a hill, these aren't that long!

2) Yes, I'm catching you going up the hills because you have a full suspension bike that weighs like 45 pounds. My little hard tail weighs like 25.

3) Yes, I'm catching you on the hills because my camelback has exactly 1 liter of water, 1 innertube, 3 tire levers, and a mini pump. Your's looked like you were carrying enough food and gear to survive 12 days in the bush and rebuild a suspension. We're 2 miles from Aviation Parkway for God's sake if you need to do more than fix a flat, call for a ride and walk out!

I'm pretty sure it wasn't my athleticism causing me to catch this guy. And I don't feel I was following that closely. 15 feet isn't bad where you would expect someone to pull over and let you pass.

Anyway, enough ranting. Here's a few pics of my super mountain bike. It's a 1995 Jamis Diablo LE (I believe LE stands for "Luxury Edition") I call her Betsy!

I was riding earlier today with the front wheel.

XT all around except when you need XTR. That's the biggest XTR cluster you could have bought in those days. It makes the bottom chain ring unnecessary. And only 8 speeds.

Early threadless headset! With early Judy XC suspension fork. Too bad there's no 1" steerer tube forks available anymore.

And finally....Aluminum?, Whats Aluminum? Good ol' steel tubing.

I feel better now.

~Dave

Movember, BNSF, and Random Randomness

Today is a big day!!!! Warren Buffett bought the BNSF Railroad. Not long ago, I ran a locomotive shop in Mexico which did wreck repair. The BN was one of my better, as well as favorite customers. We did number of sizable wrecks, as well as Diesel Engine Overhauls for them in the 2.5 years we were down there! Here's a picture of loco wreck before and after we did. I believe this was the result of a big derailment out in California. Difficult to see as it was a framed photo I've got on my office wall. I think it's pretty cool that a team of 30 guys or so could fix that choo choo in about 8 weeks. It was pretty messed up.

Warren Buffet had a big day and so did I! I got my first Movember Donation for $20.00 from John Huegel of Erie, PA. So I owe him a poem in exchange for his generosity! It only takes one to get the ball rolling so to speak. I've got a good feeling about how my "stash" is filling in and how much money I can raise.

Here's a picture of Day 3.

I'm going for a combination of Magnum PI, Stacey Keach in Mike Hammer, and toned down Lemmy from Motorhead. The rules clearly state that the moustache is not to connect with sideburns, hence the toned down Lemmy.

Here's the Poem...

John H. is my first Movember donor

He's not as wealthy as the BNSF's new owner

But if he'd sold his Options of GE

And invested in Santa Fee (Poetic License)

He'd be more or less Rich

And have more cash to Pitch

For causes like the "Movember"

Training wise I had a pretty good week last week.

Last Sunday I got in 8 Miles (Really slow on the American Tobacco Trail) I really struggled to keep my heart rate under 145. Mark Allen says it will pay off. And he has his own personal Shaman so I guess it makes sense.

Sunday 8 slow

Monday Off

Tuesday Run 4

Wednesday Run 40 minutes tempo run (I've really got to learn to do these.

Thursday 4 miles Easy

Friday Mountain Bike 8 Miles in Crabtree (Fast and Fun) + 7 Miles in Umstead

Saturday Cycle 35 with John M. and Mark W.

So far this week I'm 0 for 3. Family obligations and job are messing up training with a little scoop of daylight loss.

All for now. I think the White House is calling to appoint me as "Poet Laureate" or something so I've got to run to get the phone.

~Dave

Movember, Prostate Cancer Foundation and LiveSTRONG

I have decided to join a global movement that is bringing much needed attention to cancers that affect men. I’m doing this by growing a Moustache this Movember, the month formerly known as November.

My commitment is to grow a moustache all November and I am hoping that you will support my efforts by making a donation.

The funds raised go to the Prostate Cancer Foundation and the Lance Armstrong Foundation (LIVESTRONG).

What many people don’t know is that 1 in 6 men will be diagnosed with prostate cancer in their lifetime and testicular cancer is the most common cancer in men aged 18-35.

Facts like these have convinced me I should get involved. To make a donation, you can either:

• Click this link http://us.movember.com/mospace/289238/ and donate online using your credit card or PayPal account , or

• Write a check payable to ‘Movember Foundation’, referencing my Registration Number 289238 and mailing it to:

Movember Foundation,

PO Box 2726, Venice, CA 90294-2726.

All donations are tax deductible to the extent permitted by law.

The Prostate Cancer Foundation will use the money raised by Movember to fund research to find better treatments and a cure for prostate cancer.

The Lance Armstrong Foundation will use the money raised by Movember to fund:

• The LIVESTRONG Young Adult Alliance program which has the goal of improving survival rates and quality of life for young adults with cancer between the ages of 15 and 40.

• Research initiatives to further understand the biology of adolescent and young adult cancers. For more details on how the funds raised from previous campaigns have been used and the impact Movember is having please go to .

Thank you

Dave McBride

P.S. I have a friend who's agreed to match $ for $ up to a secret amount. Want to find out how much? Donate and l'll let you know.

Even tho I havn't updated, I've still exercised

After 2 triathlons and a diseastrous bike tour, I've continued to workout, even though I havn't updated my blog. So What's new....

1) I seem to have licked my lower leg issues by not running. I'm now the proud new owner of a pair of custom made orthotics.

2) I've decided to focus some on running as it's getting cooler and darker earlier. I'm on a training plan from http//www.halhigdon.com. I'm also trying to do all workouts with a heart rate under 144bpm which is proving to be challenging.

3) Still biking some but trying to get out mountain biking more. With an aerobic base, I'm really enjoying that.

What in store? Maybe the Randleman 1/2 Marathon on Dec. 12. My friend John Ward from Addison is doing it. He just qualified for the Boston Marathon last month. I'm excited for him and can tell he's pumped.

Also I want to focus on Aerobic Fitness. Lot's of Aerobic threshold training til January or Feb and then some move into more speedwork.

Where I dream to be in 2010.

170 Pounds

Top 10 Triathlon Swimmer

22 mph Bike average in a spring Triathlon

20 Min 5K at the end of a triathlon.

More to come.....

Labor Day Week....Vaca at home

Monday----  Awesome Mountain biking at Sanford's San-Lee park. They've got a great maintained MTB trail which me and Loucks failed to find.  Our first loop was on a tight / Steep hiking trail and brutal.  We managed to grab a PB&J sandwich and took 1/2 of the MTB trail and much nicer.  Hot, muggy, overcast and fun.  About 7 miles

Tuesday--  Run 6.4 Miles at the Tobacco trail.  First time running in about 4 weeks and Achilles is still bugging me.  will Ice and stretch more...

Here was the workout

Walk 5 minutes...Stretch 10 Minutes

Jog 5 Minutes....8:30 Pace

10 X 1 minute :30 fast :30 Walk 9:00 pace average

         1 Mile 8:30 Pace

.5 mile eZ

.5 mile 6:20 pace

.25 EZ

.5 mile 6:37 pace

.25 EZ

.25 7:30 pace

.25 EZ

.25  8:30 pace

.5 Cool Down

I tried to work in some tempo and speed it was fun and a lot less boring than just running.

Wednesday.... 35 Miles leisurely on the road bike.

1 month with no update

Lot's have happened within the last month that I havent Posted...

My Wife Cynthia did an awesome job making a title page for this blog....She's got "Mad Skills."  I'm lucky to have married a woman as creative as her.   Here's her premier line of children's fashion and tutus.

We had a 9 yo child stay with us for most of the summer.  His name is Luis Pablo (LP affectionately)  His folks surprised him a few weeks ago and spent a week with us before taking him back to Mexico.  It was great having him around as he clicked really well with our kids and it was sad to see him go.   It was really nice seeing him brag to his parents about all the cute things Liam, Sissy, and Grace do.  

2 weeks of travel really knock the @#$@ out of you.  One week in Mexico and one in Montreal.  I managed to exercise on the hotel treadmills and get an awesome MTB session in in Montreal with Dave Owen and his son.  But all in all, my regular fitness has taken somewhat of a hit and I'm trying to get back to it.

Also, I seem to have injured my achilles tendon along the way so I've given up on running for a few weeks and visited a Podiatrist to be fitted for orthotics.

So enough of the distractions....Here's what I did do.

1)  Solid Interval sessions on Hotel Treadmills.  Worked on speed (but exacerbated shin splints and achilles).

2)  Did UNC wellness supersprint tri.  250 pool swim, 9mi bike, 5K run.  I was happy I ran a 7:13 pace for this after travelling for a week.  I managed a 5th place in age group of 35 or so contestants,  with an OK swim (I had to dunk a lady who seeded herself too high), and a really slow bike.

3)  I hooked up with a great group of triathletes to train with.  I've done a 50 miler, 80 miler, and 60 mile killer Tour.  All distances I'd yet to have conquered before meeting these guys. They're a bit faster than me, but if I stick with them I can't help but to improve on the bike and run.  And fun to train with.

 

Here's my feed back from the Tour de Gaps....

So this week, I'm back to somewhat normalcy.  Back to 3 kids, no travel in the near future and a manageable work schedule.  My running aliments are feeling better thanks to modern chemistry, ice, and not running and I'm off on vacation next week with not long distance travel plans.  If I can get a few solid weeks of training in, I'd like to sign up for the pinehurst triathlon on Oct. 10th.

So far this week.

M- Swim 3400

500 Warmup

6X50 25Kick, 25 swim

Main Set.

8 X 50  25 stroke, 25 free

4 X 100 descend 1 - 3 hold #4

2 X 200 Pull Steady

4 X 100  50 Kick, 50 Swim

8 X 50  25 easy, 25 fast

 

100 EZ

Main set #2

2 X 3 X 100  

1st set 50 ez, 50 fast

2nd set 50 fast, 50 ez

3400 yards

Tuesday Cycle 29.54 Miles alone. 

Monday Night Swim Practice

Great workout tonight....Longcourse

Warmup 300 EZ  50 Kick 50 Breaststroke

4X200 Pull on 3:00 descend (2:50, 2:55, 2:58, 2:57)  No descending here...

then 

2 X  1 X  100 Free on 1:45

        2 x  50    Stroke on 1:15

1 X  200 Free on 3:30

4 X 50 IM on 1:15  (sucked)

1 min rest between after IM's

2 X 4 X 50 on 1:00

#1   25 EZ, 25 Fast

#2  25 Fast, 25 EZ

#3  50 build

#4  Fast

100 Warmdown

2900 Meters

Also John Mitchell came to this workout, and there was another guy (Mike) who swam in my lane.  It was nice to have a pretty good pairing for this one.

~Dave

Lake Placid Iron Man

By the numbers

One:  FINA world swimming championships in progress in Rome.  Havn't paid much attention yet.  Will be interesting to see how Team USA does.  

Two:  Tour de France  wrapped up today.  Lance Armstrong comes in 3rd after 3-1/2 years off.  37 - 1/2 yearolds worldwide rejoice as we're suddenly further from 40 than we think.

Three:  Ironman Lake Placid in progress.  My friend KI 

is doing it for her 2nd year in a row and raising over $2000 for cancer research thru Memorial Sloan Kettering. 

I've been checking her progress and the math I do looks like she's gonna PR  last year's time by quite a bit.  She should be done shortly.  I can't wait to see!

Looking like this right now...

	Hours	Min	Sec
Swim	1	19
T1		9	5
Bike	7	3	50
T2		5	23
Run Loop 1	2	24	22
	1	1
Total	11	1	40

Looking like she'll break 14 hours fairly handily!

Four:  My stats this week...  Back at it pretty good.

Monday:   Swim 3K - Meters, Run 3.4 miles

Tuesday:   Cycle 14 miles, 3K+ yards

Wednesday:  Off

Thursday Cycle 28 with CSH crew

Friday: Run 6

Saturday Rest

Sunday Cycle 30.

I did a pretty nice and a little hilly new course with John Mitchell.  An old high school swimming rival.  Turns out we know a lot of the same folks from back home.  He beat me in the Triangle Triathlon 2 weeks ago.  'Nuff about getting beat,  it was  a great course and great ride.

Here's some pics from the Triangle Triathlon a few weeks ago.  Thanks to Oliver and Vanessa Luker.

Cancer Sucks!!!!

Dear FB Friends who run, swim or bike, or like me,

This Sunday, my Friend KI is doing an ironman race in Lake Placid ...AKA Ironman USA....
She's made it her mission to raise $$$ for Memorial Sloane Kettering for cancer research. She was moved to do this as a close friend (cyclist and runner) has been stricken with Pancreatic Cancer.

Anyway she's about $100 short of her goal of raising $2000
To sweeten the pot, I'll commit to match the next donations donated between now and noon tomorrow (limited at $100 since I'm a cheap bastard). That'll guarantee she beats her goal.
I'd love to see you all help her crush that goal!!!

And it's easy...Just go here...

http://www.firstgiving.com/kilaclair

Enter your credit card info...Print your receipt and itemize the cost next year in your taxes.....

I donated $200 today and could bleed another hundy if you all come thru....


Thanks everyone!!!! Cancer has impacted us all, and it sucks!

Dave

Night Off...Wednesday

After a solid Sunday, Monday, Tuesday....

We had a friend over for dinner...

And I had a few things to follow up on related to work in the evening...So no exercise today...

So when I do run, here's my play list....

Swell Tunes with a nice Big Head Todd and the Monsters warmdown....

Enjoy

 

Tuesday

AM:  Cycle to work 6 Miles

PM:  Cycle Home 12 Miles for total of 18 miles

PM Swim Practice

400 EZ warmup

6X50  25 kick fly on back, 25 Stroke Drill free

then

2 X  4 X 100 IM :20 Rest 50 EZ Kick

8 X 50 Free on :45 1st set, :40 2nd set. 50 EZ Kick

3 X 200 Free  (Pull, Pull, Broken 100 :10 Rest, 75 :05 rest, 25 fast

50 EZ warm down

3150 Yards....

coach said "Nice Job!"

Last Week off, training anew......

I pretty much took last week off for no particular reason other than Sloth.

Here's last week's stats

M Swim 3000 Meters.  Not even sure what I did

T 4 Beers

W 1 Bottle of Wine

Th Can't remember

F Beer, and boneless Breaded chicken wings....Double order....too drunk to count how many

S Swimming....Actually goofing around with the kids.

Su Now we get serious....33 mile Cycling Spoken Here ride....18.6 avg with many pulls....10 Miles mountain biking on the tobacco trail pulling Liam on the tag a long.   I actually felt pretty good.

Now It's monday and I'm feeling refreshed....

My shin splint is feeling a lot better.  So I decided to ease into running and get back into swimming today.... My two workouts

Running

5 Minutes Walk

5 Minutes EZ Jog

10 X 1 minutes  Anternate :30 moderate conversational, :30 EZ Jog

5 X 1:30  1 Minute Moderate hard, :30 walk

2:00 EZ Jog

2:00 EZ Walk

for 31:30 of running for about 3.4 miles

Swim Practice....

400 EZ, 4 X 50 Kick (2 w/o board)

3 X 200 Pull :30 rest descend

4 X 4 X 100 on 1:50, 1:50, 1:45, 1:40  ~ 1:00 rest btw sets.( Last set....1:31, 1:35, 1:37, 1:35)

6X50 Alt Drill / Stroke....I did my last 50 Fly....(Just because I'm ballsy!)

3100 Meters

Gonna ride my old steelie to work 6 miles tomorrow and swim short course tomorrow night...

Again....Because I'm ballsy!

~Dave

Much to Blog about, in lieu of training!

I'm taking a self imposed recovery week.  So far a cruise swim practice on Monday for 3000M, Pool Ring Diving with Luis Pablo on Tuesday, and a bottle of wine on wednesday.  Not sure I how to put this week into the spreadsheet....So I won't.    My shin feels like it's healing and another week of rest will be good for it.  And I MIGHT go for a group ride tomorrow, but I doubt it.  I've been sticking to a good diet, and my shin splint is feeling better and maybe another week will be perfect.  

Not sure who reads this, but I've got to say, I felt great about all the great comments, and notes I got related to last week's triathlon.  My Folks (Bridget and Dave), Sister (Aunt Amy), John Ward, Jeff Davis, Billy Crans, KI La Vincent Clair.  You'll all be glad to know that I wasn't thinking of you all when I was trying to avoid pooping my pants thru the 1st 2/3 of my run.    There's some other people I was thinking about!   

In related news.....The Triangle Community experienced tremendous loss last week in the death of  Bruce Rosar+.....He was killed last Saturday in a Cycling / Car accident in Apex, NC (close to here) at a left hand turn.  He was a community cycling advocate, a certified cycling safety trainer, and well known thru out the triangle cycling community.  I was on a group ride with him 2 weeks ago and tho I didn't speak with him, I overheard him actively discussing cycling safety, community planning, and community involvement.    It's clear to me, he's had a tremendous influence and impacted, and SAVED countless lives thru advocacy and education.  And for me, the next time I'm on the road on my bike I'll be thinking of him and the hazards around me.  And for what it's worth... I've started putting my blackberry in my computer bag in the back of my car while I'm driving so I can drive without distractions.  

In other non training related news......

1)  My oldest (some say eldest) kid Liam started kindergarten this week.  It's hard to believe less than 2 years ago we moved back to the states and he couldn't utter a phrase of english except for "That so fuuunnnyyy!"  And now he's already reading  And is a certifiable expert in super heroes from both Marvel and DC Comics.  And he gets his rugged good looks from his Dad!

2)  My college roomate Tom Reed is running for Congress in NYS 29th congressional district.    I'm actually the Godfather of his oldest daughter Autumn, and he's the Godfather of my son Liam.  He was a really fast swimmer but now he's really overweight.  His "media guy" said he's got to drop 40 pounds (to be more photogenic).  I think he needs to grow some hair....Anyway we're proud of him, and wish him the best!  

Here's my schedule going forward......

Subject to change on a whim, or sudden career action, or in general...A better offer that would provide more fun, entertainment, or booze!

8/09  UNC Wellness Super Sprint Triathlon

8/22  Sportsplex Super Sprint Triathlon

9/20  Considering the Fingerlakes Triathlon at Canandaigua Lake.

Will depend on work, Liam's vacation, life in general.  Tho I have some friends already signed up.  Scott and KI Laclair and John Ward and it would be awesome to race with them.

11/01  Rex Healthcare 1/2 Marathon 

Trying to get my cousin Sarah to shoot down for this one.......I pay her airfare if she paces 8:30.

Other thoughts....Anyone interested in a bike ride from Raleigh, to Wilmington ~140 miles for a long weekend?

~That's all for now.  Maybe tomorrow I'll publish my I Pod running play list.....Like this dude!

Triangle Triathlon Race Report

More importantly we've added a child to the family for the next five weeks.

Luis Pablo (9)  is visiting us from San Luis Potisi for 6 weeks for an immersion English exposure. My 5 year old Liam is beside himself with his new "Brother, Idol, Playmate, Punching Bag" etc.  He arrived Yesterday.  I'll be doing my best to send him back to Mexico with a perfect "Upstate NY Hick" accent.  

On to the race....I finished the Triangle Triathlon this morning in the Beautiful Wake County Park.  I got there by 5:30 and had plenty of time to unpack and get settled in.

The race was supposed to start at 7:30 but was delayed like 15 minutes due to traffic.   Since this is my first race I decided to sign up for the Novice Male Group.  Each group took off on 5 minute intervals and mine was 12th (second to last).  

 I lined up with my swim wave as was looking around for some buff guys looking like they could swim good.  I figured I would find a young ex college swimmer and try to draft of them thru the swim.  No such luck.  When the horn blew, we took off and the first jack rabbit was like 250 pounds and took off in the wrong direction.  I just kept swimming for the buoy, and by the first turn 250 meters I was way ahead of the pack. I had caught the wave ahead of me....Mucho trafico for the remaining 500 meters.  Visibility was horrible, so I just started swimming over top of people rather than resort to breast stroke.  I exited the water 1st in my heat and in pretty good form.  The transisiton run was real long.  250 meters from the beach to the T1 entrance and a big enough transition area for 1100 bikes.  I got to my bike, and did a decent job though I sat down to put my shoes on.

 I took off on my bike spinning in a pretty high cadence and felt pretty good.  I hit the first park speed bump and launched my water bottle....(no turning back here).  I rode pretty well for the whole 17.5  miles and was only passed by the relays in the heat behind me.  I was super thirsty, but kept passing bikers the whole way.  My GPS showed I averaged 20.6 mph, and official was around 20.3.  

I came into T-2 really dehydrated and felt like I either had to poop or fart (I wasn't taking any chances here) and my stomach was starting to cramp.  I forgot to undo my shoes and clipped out and lost some time after I stopped to take my shoes off in the transition area.  The rest of the transition was ok except I was really thirsty.   

I took off for the run, and after the first 1/4 mile, I knew I was in trouble.  My stomach was cramping, and I still felt like I could poop any minute.  After about 1/2 mile, I decided to walk some.  I was walking up hills and running down.  Then I started doing 1 minute runs with 30 second rest walks.  Nothing worked, and I was drinking as much H20 in each stop I could find. At about mile 2 I got passed by the dude that won my heat.  I never saw the guy who came in second place (must have been a Ninja).  I started to feel ok around mile 2.5 and then it was too late to make up any time.  I finished at about a 8:40 mile pace.  Which SUCKS!!!!!

Anyway....I'm happy with the swim, ok with the bike but need to improve and really need to work on the run.  Aerobic base, and training are a huge part of this.  I signed up for a running clinic next sunday to get some coaching.  

In the end...174 overall in a field of about 600 men.  3rd in my group (Novice)  I'll need to move up sooner than later.

Major area of focus in the next months will be Brick Transitions, and Running (pending shin splints, since they still hurt)

Also....I was super happy to have my family, as well as Oliver and Vanessa there with me. Cynthia and the kids were there real early and walked into the park like 1.5 miles to support me.  Since we forgot the camera, Cynthia cozied up to one of the event photographers and had the kids start shouting PAPA, PAPA, !!!!!  She remembered us and hopefully there will some nice pics on her website.

www.focusonaction.com.

I'm really fortunate to have the family support.

So long day.  Next race....Looking at the Trysports series locally.

~Dave

Decent Week Last Week w/o Running good Swim Practice Tonight

2 weeks to go before the triangle triathlon.  Pretty good training week last week.

94 Miles Cycling, 5600 Swimming in 3 good sessions.  And I got out mountain biking yesterday at Crabtree park but was cut short due to a pretty serious crash by one of my friends.  His first major wipeout on a mountain bike.   Oh well!

Here's what the chart looks like.

And tonight's swim workout.....

600 EZ swim / kick mix

12 x 50 Alt Drill / Free with :10 Rest

1, 2 ) 1 Arm

3) Catchup

4) Dog Paddle

5)  Fist

6)  Fingertip Drag

Then  

3 X thru

1X200 Pull (I picked up a set of Strokemaker Paddles and wow, I'm sore)  Rest :20

2X100 Build  Rest :20

4X50 Fast  Rest :10

1X50 Ez

3150 Meters total.

In other News....  David Carradine, Farah Fawcett, Ed McMahon, Michael Jackson, and Billy Mays all passed away recently.....I'm getting older!

~Dave

~

Shin Splint, Cycling and Swimming.

I've been nursing a killer shin splint on my right leg and havn't run since Saturday (and that was pathetic) I'm focusing on swimming and cycling.

And actually I'm feeling pretty good.

I had 2 pretty good days in the water on Monday and Tuesday, and Cycled to work Tuesday and today (Wednesday).  

I bought a behind the seat rack and garment bag from Performance Bike  and can pack my biz casz clothes, Laptop etc. and get to work in about 20 minutes.  6 miles.   I get in way before anyone else and traipse around the office in spandex and get ready for work.  Luckily I'm a director and have a closed office, and thanks to chapter 11 protection, there's plenty of empty cubicles (aka bike parking).  I go into the washroom and scrub down, deodorize, fill my hair with product, grab a starbucks and I'm good to go.  Tonight I decided to take the long way home and sent my bag with a colleague to drop off at the house. 

I did a decent 8 mile warm up (mostly down hill) at a 19.7 mph pace and then did a 5 X 5 minute interval session with 4 minutes rest between.

Like this...

2 minutes moderate effort zone 2

2 minutes moderate hard zone 3

1 minute hard zone 5a

I thought I did pretty well and pace averages came in at.

#1 21.8 mph

#2 22.9 mph

#3 22.1 mph

#4 19.3 mph

#5 22.0 mph

My overall session pace was at 19.3 mph average including the 20 minutes of recovery spinning.  This was on a pretty hilly course of about 28 miles, and on my old steel 1994 bike!

So I think my fitness is improving despite the shinsplint.

~dave

Tonight's Swim Workout

Another good one, and I'm pooped.

Short course yards this time

400 EZ

4X50 Kick

3X100 IM Stroke Drills

3 X..thru

4X50 on :10 Rest 1,3 easy 2,4 moderate

50 Kick :10 rest

100 IM :20 Rest (I really enjoyed these, I've always had a decent fly, and it felt good with such a short pool. I was thinking of the time my senior year in college, I went a PR 2:00 200IM, and one of my friends' parents commented. "hey, you'd be a decent IMer if you could do the backstroke!" Still can't do the backstroke!)

50 Kick

100 Fast (I went 1:07, 1:13, and tried to Negative Split and failed #3 :35,:37 for 1:12 Maybe next time)

2X25 Underwater. (I made the whole length 2X ummph, argh)

8X50 on :45 Ouch!!! I was coming in on :43

100 EZ

3050 yards, I think.

New Goal: Break 1 minute in a 100 free pushoff in practice on a tuesday night in shortcourse. I've done it many times in the 80's and 90's. Should be easy.:-)

Last Night's swim Workout

I ended up getting a lot of good cycling in over the end of last week / weekend after a pretty much blow off week. Friday run 3.4 miles thru a lot of pain (more time off due to shin splints), Saturday Cycle 2o or so before my CEO conference call (don't ask) and then another 28 with some intervals after that.

Sunday we woke up late for Father's day, so I skipped the usual group ride and opened my gifts. The kids were really excited to give me my gifts. A new cycling jersey, some running shirts, a hydration pack for running, a Keith Urban CD, and my favorite a kitchen compost crock! So then I went out for an easy 30 ride. I was able to push it some but got passed by one of the A groups out there like I was standing still.

Last night I went to the OSB swim practice for this workout....It was great!

500 EZ
4 X 50 kick (2 w/o board) :10 RI
4 X 50 drill (catchup, 1 arm, dog paddle, dps)

then the killer set

500 Rest :50
400 Rest :40 descend
300 Rest :30 descend
200 Rest :20 descend
100 descend

100 EZ

4X 50 kick 40 M easy, 10 M hard
6X50 25 Ez, 25 Fast

100 Warm down.

3300 Meters long course

There were about 10 folks who showed and we only had 2 lanes. As usual, I jumped in the slow lane and the "fast" regulars weren't there. Turns out, I was pretty much keeping with the lane leader of the fast lane. We were going at a pretty good pace, ~1:40. At the end, I got some comments about my choice in lanes, but I enjoyed swimming next to someone holding the same pace, and pushing each other. Maybe tonight, I'll try to hang with the "fasties".

Trying to swim and cycle a lot this week, as running will be limited due to @#$@#@#$ shit splint!

Hot today

Last night I stayed up too late watching Miracle at St. Anna.  Great Movie!  And I slept thru swim practice this morning.

We're having an early season Heat / Humidity wave, and it supposed to get up to  100 tomorrow.  Today it's 93 degrees and super humid.

I went out for a 5K run between calls.  28 minutes with a lot of walking.  I lost like 3 lbs. in sweat.  Off to get a professional fitting for my new bike tonight, and maybe a swim workout in the neighborhood pool.

Wimpy Week

It's Thursday and I've gotten in one swim for 3500 yards and a 34 mile bike ride.

I've decided to make this somewhat of a rest week as it's been rainy, humid, I've been tired, and been trying to medicate and ice a nagging shin splint.  That leaves 3 good training weeks before the triangle triathlon.  I'll hit it hard for the next two and do a mini taper in week 3.

I went on the Cycling Spoken Here  group ride tonight.  I've been skipping this ride lately, opting for doing intervals alone.  But keeping with the blow off week I'm having, I thought it would be fun.  I had a great time!  In my absence, they raised the bar from a 17 - 18 pace to a 19.1 average.  There was a great group of folks tonight, including one of the swim coaches from OSB multisport whom I swim with occasionally.  And I was able to lead and pull a good portion of the ride.  I was up front in the peloton  (wanted to throw that word in for fun) for most of the ride, and did well in the hills.  I guess, the interval work has been paying off.  We ended up averaging around 19.4 for the ride.

Hopefully, here's what's in store for the rest of the week.

Friday  6 AM swim practice (I'm not a morning person)

Saturday Serious brick, I'm thinking bike - Run, Bike - Run and maybe a PM swim workout. Gonna hit some hard intervals on the bike.

Sunday:  CSH group ride again....Social ride 18.24 mph average.

Last Week Totals, Monday Off, Tuesday Swim

Last week ended with 98.5 Total Miles.  I took Sunday, and Monday off, as my flight was cancelled Sunday evening and I had to get up at 3:45 to catch a 5:40 AM flight.

I'm in a lot of pain with a shin splint on my right leg and have been nursing it with Ice, Ibuprofen, Glucosamine, and Magic Hat #9 (not quite IPA).   But I was able to get in close to 20 miles running in last week.

Recap of tonight's swim workout.  Short Course Yards.

500 EZ

4 X 50 Stroke Drills

4 X 50 Kick  Back, Fly  (900)

then Main set

2 X

3 X 100 on 1:40 / 1:30

3 X 100 IM on 1:40 / 1:30  (These sucked_

300 Steady Pull

3 X 50 on 1:00 Descend

2 X 50 25 EZ, 25 Fast

1 X 50 Kick

(2400)

200 EZ Warmdown  

Total 3500 Yards.

On another note, I've kept track of all workouts and we're in week 8 of an 11 week training period.

So far I've swam and an equivalent of 8 Iron Mans, Biked 4, and Run 3.  Maybe I should be running more.

~Dave

Week Wrapup

I had a relaxing weekend with my parents in my hometown. I flew up alone on Friday for my 20 yr class reunion. A few classmates are organizing a picnic today and the turnout is supposed to be good. And it'll be a kegger reminiscent of the field party days from highschool. Looking forward to it.

Friday I was off, so got in about 30 miles of interval work on the bike after a great swim workout. Yesterday I hit my old school disctict track for 4.5 miles of 1/2 mile intervals.

I felt pretty good and kept all 4 around a 6:30 pace. Did a lot of slow jogging and walking to recover. Battling a shin splint on right leg and have been eating ibuprofen and glucosamine like it's m&m's. Was planning doing 10 miles LSD this AM but decided to let leg rest and heal. (Late night beer with Dad helped seal the decision)

I'll post total distances when I get home, but looking like around a 100 mile week.

~Dave

This morning's swim workout

400 EZ

6 X 50 kick :10 rest

6 X 50 drill :10 rest

3X5X100 on 2:00, 1:45, 1:30  Last set moderate / hard

20 X 25 on :30 warmdown

On the last set of one hundreds I went 1:14, 1:16, 1:17, 1:18, 1:17

Going for a bike ride now.

Better Aerobic Base

Over 60 miles for this week so far.

Monday

Run 5.4 miles Intervals and 2000 Meters Swimming.

Here's my mile pace times for 1/2 mile runs

7:09

7:34

8:05

7:50

8:20

I'd like to get to betwee 6:45 and 7:30 for all of them.

Good news is that I'm running more during the recovery rather than walking and puking

Run was followed by a 2900 Meter Swim

400 EZ

6X50 Drill

2 ties thru

2X 200 Pull :20 Rest

3X100  50 drill, 50 build :20 - :30 Rest

3X100  Fast :05 rest

200 Warm down

I was feeling some speed come back in the fast 100's the first one came in at 1:25

Tuesday

Cycle to Work 6 cycle home 13 and felt yucky.

2 Margaritas

Wednesday

Lunchtime Maintenance Run at the Nortel Hilly Trails.

Super Hot, Super Hilly, Super fun, 7 miles

Thursday

Cycle 30 miles medium to hard effort.  Average 19.2 thru some pretty decent hills.

Tonight I pack to go to NY for my 20 yr High School reunion.  I can't wait to see the old friends. With a vacation day thrown in tomorrow.  Here's what I'd like to do.

Friday.....Swim 6 - 7 AM,  Ride 35 Miles with some intervals, Run 4 (brick)

Saturday 10 Miles Running Long and Slow and Easy.

Sunday 4 Mile Track workout at Tuscarora Elementary.

~Dave

Quick Update..... Week in Review June 1 - June 7

Monday:  5.4 mile run 5X  1/2 mile intervals with 4:00 recovery

7:22, 8:12, 7:53, 9:32, 9:11 pace.....Hilly course, HOT

Tuesday:  28.44 Mile Bike Intervals....Average 17.8 mph

Wednesday:  Morning Swim... 3280 Yards

Thursday:   4.6 Mile Trail Run at  office trail

Friday:  REST

Sat:  22 mile Bike, 3.4 mile Run  brick and felt horrible

Sun:  33.4 Mile Group ride  18.4 mph average.

94.6 miles for the week.

 

Annual Physical Changes

Results from my annual physical are in.....Here's how I stack up year over year.

2008 2009 Doc's. Comments

Weight (Clothed) 204 184 Need to Lose another 20 lbs.

Cholesterol 233 204 Good Progress need to lose another 20 lbs.

HDL 44 56 Good...Result of Exercise

LDL 165 131 Good Progress...Lose 20 lbs. and you'll <>

Triglyceride 112 86 Good thing you don't have a problem here

Glucose 114 81 Wow, You were "livin' large" last year!

Everything is gonna be ok, if I just lose 20 lbs!  

Picking up the Mileage...

Week in Review... Monday Afternoon

Graphical Version of my mileage log.

I've had a couple of big weeks in a row and hoping to get up over 100 miles this week again.  

It appears as though the legend didn't come thru, but the bottom line represents swim converted to miles, yellow is run, and the red is bike.  Blue at the top is total miles.

Thursday : CSH Group ride again.  32 miles at a 19 something average.  

This ride is getting pretty fast, and I got a little bonky in the hills on the last five miles home. 

Friday: Six mile relaxed run with nothing to report but good iPod Tunes.  Someday I'll post my wicked pisser play list.

Saturday:  Neighborhood pool swim.  Here's the W/O

Warmup 200 swim, 100 kick, 100 swim

10 X 50 free drills on :10 rest interval

Mainset  5 X 3 X 100 descend on 2:00, 1:45, 1:30 no rest between 

2X100 Kick

Warmdown  20 X 25 on :30

I was trying to race a couple of teenage kids, but hey couldn't keep up with me.  ;-)

Sunday: 22 miles solo on the bike.  Interval workout

20 min EZ spinning

5 X 3 minutes with 1 min HR Zone 2, 1 min HR Z3, 1 Min HR> 170 beats per minute, 2:30 spin down.

I got up to 27 - 30 mph at times on the Zone 5's.  Scary fast on a bike for me.  Hopefully the bike intervals will help me go from 

This....

 To This!!!

Midweek Update

So last weekend, though productive from an athletic standpoint....not great from a diet point of view....

On Sunday after a great bike ride, we had some folks over for for a cookout.  Great food, great friends, and lot's of beer.  A couple of Mexican families living locally.  Pilar and Rodrigo, and Beto and Maru.  My buddy Loucks came over with his kids for a few hours too.  Anyway, Loucks brought over his "Baggo" game.  Like horseshoes but you throw beanbags into some flat boards.  1 point if the bag stays on the board, 3 points if you make it in the hole.  Play to 21. (Oh and you're required to be holding a beer in your non throwing hand)  Beto and I took on Loucks and Rodrigo and the steaks were quite high.  Here's what the loser's got to do!

Kind of brings new meaning to Multisport.

So, tired, drunk, and sore, I decided to take Monday off!

Tuesday my plan was to cycle into and home from work, and do a brick workout.  I took the longway home 13 miles, and changed immediately.  My first 15 steps into the run, I felt a twinge in my left groin from Thursday's Swim practice and those familiar shin splints in my right leg.  I immediately turned  around back to the house with pride in throat and crow in mouth and took a double dose of glucosamine, advil and packed two bags full of ice.  "Live to fight another day!"

So today, Wednesday, I made it up for AM swim practice 5:45 - 7:00.

500 Ez

2X100 kick on :20 Rest

4X 400 Pull on 1:30 Rest

2X100 kick on :20 Rest

4X50 Fast :20 Rest

200 EZ

for 2900 Meters

This Afternoon  I did an interval running workout...

2 min HRZ1

2 min HRZ2

2 mini HRZ3

.5 mi on 7:30 pace 4 min RI

.5 mi on 6:08 pace 4 min RI

.5 mi on 6:40 pace 4 min RI

.5 mi on 7:49 pace 4 min RI

In all distance worked out to be 3.2 miles for 40 minutes.  I felt pretty fast, but out of breath and heart rate was 170 +.  Need to do this more often.

So for the rest of the week

Tomorrow.....Blood work for annual physical in the AM, CSH ride in the PM if no Rain

Friday.......AM Swim Workout,  PM Run

Saturday.....Bike Run Brick

Sunday CSH Ride.

P.S.  Last night I came to a funny realization.  I was moping around for awhile bummed about not getting my run in.  We sat down to dinner, and Liam didn't want to eat his beans and rice.  He made a comment about not eating food he didn't like.  So after getting sent to his room and back down stairs to "Talk!"  My wife showed him pictures of children starving in Africa,  abuse victims from Zimbabwe, and some other REAL and Graphic atrocities.  In the end he cried, and ate his beans and rice.  Great lesson for him, better lesson for me.  There's lots of people in the world dying for an opportunity to compete.  Puts in perspective how fortunate we really are.