Finally.....a solid, solo run!

Even though I got home a bit late today, I managed to get back out the door pretty quick for a run. I wanted to go 6m, but looking at the fading daylight, I knew it would be tight. I went out at a semi-hard pace, and planned to see how I felt and how much daylight there was left when I got to the 4 and 5 mile turnarounds. Both times, I was feeing good, so I decided to turn up the pace and go for 6. What a great decision! I knew I was running fast, based on what song was on my iPod when I hit the turnaround. I didn't want to let up on the way back in, so I see if I really was getting faster over the past few weeks, so I kept pushing. Even though my HR was slightly elevated, overall I felt great, almost like I was just floating up the hills. I love it when I feel like that, and I usually don't want the run to end. I came in at 44:44 for 10k, which is more like it!
So, it was a great effort, and I'm getting closer to being happy with where I am running-wise. This weekend, I'm really looking forward to some nice weather and to getting out on the IM CDA bike course on Saturday. Sunday, I'm 90% sure I'm going to do the first Spring Thaw Duathlon, and my plan is to use it to see where I am speed-wise. I'm cautiously optimistic....I guess we'll see if this sub-45 10k is the real deal, or a fluke! :)

Le BLT

That's French for "The BLT". Today was our first Bike Loop Tuesday ride, something that paid big-time dividends for me last year. So, needless to say, I was pumped about this ride.

A huge crew showed up at Kirk's house, and after an easy first 3 miles chatting with folks, I linked up with Steve, Vicki and Steve Rupe for a hammer-dropping, pace-lining, super-fun, fast ride. I didn't do a ton of leading, but I gained some confidence by the fact that I was able to pull through a few times and (hopefully) didn't slow our group down too much.

Just as we got back into Kirk's neighborhood, the rain and hail started. We took shelter in Kirk's garage, thinking it was just one of those quick, Spring showers, hoping to get out for a second loop. Uh, not so much. Once the rain came, it didn't stop for awhile. We snacked on some great granola from Team Huskinson while hoping that the rest of the group was managing the weather.

One by one, they all came in. Some still had smiles on their faces, some did not, but all toughed it out. Except for Martin....he didn't come in. We were worried about him, because last year, we always came back to the house to check in before heading out for a second loop. Many theories were developed as to what happened to him; was he crashed in a ditch? Was he drinking coffee at Starbucks? Was he riding to Seattle? Eventually, Kirk got home, went back out and found him....he had braved the weather and done a second loop!!! What a crazy stud! Must be the new bike....

Once we all stopped our watches and gave up on the second loop, we decided to go to Red Robin for dinner. Bummer. So I rode back home, threw some clothes on and dragged Andy and Jen up to dinner. Steve and I threw down some killer Rookie Oreo shakes. As you can see, I was pretty excited about the shake.

Even though it wasn't the workout that I had planned on, it was still a fun evening. Standing in a garage shivering, waiting for the rains to stop....ahhhh, those are the times of your life!!!

Happy Birthday Andy!!!

Tonight I took Andy out to Anthony's overlooking the Spokane River falls to celebrate her birthday. It was a fun time, just the two of us recapping the year and all of our memories. Andy is my biggest supporter, my #1 IronSherpa, my best friend and the love of my life. She puts up with alot out of me, with most of it stemming from my obsession with triathlon. She is always understanding when I vanish for hours at a time only to come back to a nap on the couch. And I am so grateful for this past year, when Andy and I shared two of my most cherished moments in triathlon. The first was when she joined me for the final (tearful, joyous) run down the chute to the finish at IM CDA 07, and the second was when I saw her cross her first triathlon finish line. I always love seeing Andy out on the course cheering me on...it gives me such a lift, even though sometimes it doesn't look like it :) And its only afterwords that I realize how many sacrifices she makes for me and my racing.
So, to my wonderful wife, thanks, and Happy Birthday, AP! I love you!!

Kick-butt weekend training

After doing some solo training last weekend, I was pumped to get back after it with my Tri-Fusion buddies, and boy did they come thru!


The weekend started on Friday night with a run up at the Gallaghers. Notice that nobody had headlamps, and Roger even had shorts on...which means, more daylight and warmer temps! Woo hoo!

My new training buddy Steve and I headed out for an "easy" 5 or so. I've training and racing with Steve quite a bit this year, and our paces both on the bike and run have been very close. Well, tonight I discovered another thing we have in common....I think we are both a bit on the competitive side and don't mind pushing the pace. Our "easy 5" turned into a great tempo run, and the last 2 miles we were averaging high 6s and low 7s. Part of that was because it started raining and hailing pretty good, so we wanted to get back quick, but I suspect it was the competitive juices flowing! All in all, it was probably my best run of the year...thanks Steve!

Saturday dawned with snow in the air and on the ground. So much for my long ride that I had planned, right? Uh, how about not! After a few text messages back and forth with Steve, I found out the ride was still on, and not wanting to look like a wimp, there I was, ready to ride. Chalk it up to the club folks yet again getting my butt out the door for a workout. And of course, once it was over, I was so glad I got out there.
Here is the crew pre-ride....notice the wet streets, cloudy skies, and all of us bundled up, but clean....
Once we got out on the rural roads, Rog and Jessi dropped the hammer, and amazingly I was able to keep up. Part of me was scared about getting dropped so early, and since I was 3rd wheel, I assumed that the rest of the group was right behind me. At the first stop, I pulled up breathless, but buoyed by the fact that it was just the three of us. I actually felt pretty good at this point...oh, if I had only known what was coming! :) We cruised back toward Highway 2, and then north until we hit Riverside. Uh, as in, the road over to Deer Park. What?!?! I'm riding all the way to Deer Park??? Whoa. Amazingly, I was still feeling pretty good, but I let Rog and Jessi go, and was very thankful when Steve and Jeff caught up and I had a wheel to get on. Speaking of being on wheels, remember those wet roads? Uh, yeah, lets just say that I was reveling in getting dirty. Bike, face, helmet, jacket. Everything was wicked dirty! Pretty fun, though. Anyway, the hill out of Riverside pretty much sapped me, and from Deer Park back to Wandermere, I was in full-on suffer mode. Steve dropped me like a rock, but I actually felt good about how I managed the mental side of the solo, tough riding. As I rounded the corner and caught sight of Twigs, my heart leapt out in joy! 45 miles in 2:21, averaging over 19mph. Totally psyched to see that at this point in the season. 19 is my goal average for IM CDA, so the more long rides I can do at that pace, the better!
Here's me and two of my 2008 training saviors.....a little grit for your teeth anyone?!?

The crew....notice how clean Roger's jersey is!

After I limped in, I saw Jessi putting on her running gear, and mindlessly followed suit. Whoa again! Matt Cusack joined Jessi and I as we took off running, for what was supposed to be an easy 3m loop. After the first mile, my legs finally loosened up and I was able to find my stride. Amazingly, the middle part of the run didn't feel too bad. That is, until I crested the last hill. After that, my legs were dead. Jessi went zooming by me and pretty much pulled me in the last half mile. Overall, I felt good about getting in a long workout, but I realized that I have a long way to go to get into the shape I want for IM CDA. I think its my speed that needs some help. That, and smarter expending of effort. Or, stop going out so darn fast!! Other than that, I learned today that Jessi and Steve are in amazing shape right now, and they are going to have awesome seasons. Roger and Jeff...well, we all know they are on different levels anyway, and boy did they show it today!

Sunday meant back to our club swim, which I was nervous about, since I hadn't swum since my wonderful Bellevue swim a week prior. The layoff held me back a bit, but I made it thru pretty well. Looking back, I probably could have held on and made it thru the entire workout as written, but because our lane was so crowded, a few of us at the back decided to sit out a few 50s, which I certainly didn't complain about. After, Steve guilted me into swimming one last 200 to make up for the stuff we sat out...so I ended up getting in the whole 3500yds.

After the swim, I changed into my running gear and, after waiting for it to start raining, headed out with Steve, Rog, Jessi and Vicki for a 90 min run. It was a great run, as Rog lead us all over Mead. The rain quickly ended, and we even had a few peeks of sunshine. My legs started dying as we approached the Mill Rd hill, and I hung on for dear life up to the top, where Jessi and I shared some tired, but well-earned high-fives. From then, it was survival the last 15 min, but I made it in one piece. The damage: 9.8miles in 1:26. At the tail end of a long, hard weekend of workouts, I'll take it!!

Many thanks to Steve and Jessi, for encouraging me to get out there and push the pace. I definitely wouldn't have done it without you!!