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Great day of training … When Emily & I had started talking early in the week about running afterward … I did not expect that there would be 6 of us running (John, Jerry, Jo, Emily, Lisa, & myself) … that was fantastic

 

Over 78 miles of cycling (including the 2 x 8.5 from my house to the Sub & back) with rolling average of 21.4 for the 61 mile loop out and back from the Sub with a lot of wind and several tough intervals and è

 

Entire workout (190 watts):

  Duration:    3:59:18 (4:23:26)

  Work:        2723 kJ

  TSS:         282.5 (intensity factor 0.842)

  Norm Power:  223

  VI:          1.18

  Distance:    78.37 mi

 

               Min  Max  Avg

  Power:       0    734  190 watts

  Heart rate:  76   154  117 bpm

  Cadence:     26   109  80  rpm

  Speed:       1.1   32 19.6 mph

 

Then the 6.33 mile run from my house including all the big hills & some walking of big hills and still averaging just under 10 minute pace è The first mile was 8:30 including that nice “little” hill on the way out and then hanging on to Lisa the second mile was 7:30 … but of course Lisa & Emily are running machines … Lisa is just plain fast & Emily can run “forever” 

 

And for those just getting started in this multisport stuff … you are so far ahead of where I was when I was just getting started that there is no comparison …

 

For those thinking about doing their first long TRI è ½ or full Iron Man … the effort today was “not” what you should do for that long race … The bike was too intense and the start of the run was too intense … you want to get off the bike with fresh legs and then ease into the run … especially if you are doing Iron Man …

 

But for training … its good sometimes to take the Clint Eastwood approach “A Man has got to know his limitations” (actually I say “Find your limitations”) and you can’t know those limitations if you don’t push the boundaries every once in awhile è once you find the limitations such as pacing, nutrition, or hydration then you can work on them …

 

Remember … coming in a couple of months (just when you are bored and think that you have nothing to do) è Nothing 2 DU

NEW DATE ==> FRIDAY  Nov 23rd

Due to bad weather the following day

Roll out at 7:00am from Sub for 1st bike loop (~9:45 2nd loop)

- see below for info incl Times & Maps - 

 

Click here for Video ===> Nothin Better 2 DU <===

 

1.       Ironman DU (option for ½ IM DU or other options)

2.     Start @ 7:00am CST (darkness is @ 5:15pm) at Submarine (Just south of Alltel Arena in North Little Rock, Arkansas)

3.     Bike 2 x 56 miles @ (Finish @ 12:30pm) flat could be windy

• Loop 1 è 7:00 am to  9:40  and then 5 minute reload to start Loop 2
• Loop 2 è 9:45 am to 12:30 and then Transition to run
• With the 2 loop bike & 10 loop run format … it would be possible to bike the second loop and then select your run distance ... 

4.     Run 1 or more 2.62 mile loops (10 loops would be 26.2 miles) (Start @ Sub going west 1 mile to where trail goes under RR track and hits River Rd and turn back to Sub continue East 0.3 mile to end of parking lot and back to the Sub to complete a lap)

5.     Date - November 23^th (FRIDAY after Thanksgiving) 

• In Case of questionable weather call me

6.     Aid station(s)

• Personal vehicle(s) @ Sub
• Restroom @ Sub 

7 - a.     Timing – RYOS è Roll Your Own Splits

7 - b.  Swag/Awards - BYOSA è Bring Your Own Swag/Awards if you want  

8.     Bike Nutrition Plan - suggestions

• Nutrition ~250-350 cal/hour è Concentrated liquid & or gels & or bars
• Electrolytes ~300mg / hour
• Fluids 1.5 to 2 bottles / hour

9.     Run Nutrition Plan – suggestions

•  Nutrition ~ probably less than on the bike
•  Electrolytes & fluids carry with you and/or stop @ your vehicle @ time by ... we may be able to have someone there so you don't have to open your car each time by

• GATORADE ==> I will bring plenty for everyone (probably Lemon-Lime) and I will bring Xtra water

    

10.   ==> Let Me Know if you Have ????'s

11.    Timeline INFO - note if you want to do the second bike loop plan to arrive a little before 9:30 so you will be ready when the second loop starts:

 

 Maps

50 mile loop ==> http://www.gmap-pedometer.com/?r=1156263

Additional 6 miles for bike ==> http://www.gmap-pedometer.com/?r=1463874

Approx Times

6:30 -  6:45 -> arrive at Sub to get ready

7:00 -  9:20 -> 1st 50 mile loop (about 20 min between 1st & 2nd loop if you skip the last 6 miles) 

9:20 -  9:40 -> Add'l 6 miles for those doing a 56 mile loop & reload for 2nd loop

9:45 - 12:30 -> 2nd 56 mile loop and get ready for run

12:35-> run 2.62 mile loops " 1-10 " times with each loop passing the Sub

  

12.  Sun info è November 23^th is almost a FULL MOON

                         SUN

        Begin civil twilight       6:24 a.m.                 

        Sunrise                    6:51 a.m.                 

        Sun transit               11:56 a.m.                 

        Sunset                     5:00 p.m.                 

                End civil twilight         5:27 p.m.

 

 

Do not pray for easy lives. Pray to be stronger! Do not pray for tasks equal to your powers. Pray for power equal to your tasks.

~ Phillips Brooks

 

LIFE is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, and loudly proclaiming "WOW, what a RIDE!"

~ Unknown

 

"Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate in one hand, martini in the other, totally worn out and screaming, "WOO HOO  ~  what a ride!"

~ Unknown variation of above~

 

"Achievement is largely the product of steadily raising one's levels of aspiration . . and expectation."

~Jack Nicklaus

 

"The faster you pedal, the sooner the pain stops"

~Robb Ayers eMail signature

 

“WORK is speed entering the body” & “Pain is speed entering the body”

~Rich Strauss Endurance Nation Co~Founder

 

"Why is that people will drop $2000 on race wheels and a few c~notes for an ugly tattoo and then

balk at the race fee?"

~ Blackie

 

"Every time I suffer I'm a better man because of it." 

~Lance Armstrong

 

"In an ideal world there would only be bicycles, roads smooth as silk and the wind always at your back."

~Vita 2005

 

The road is not crowded along the extra mile.

~unknown~

 

Problems are only opportunities in work clothes.

~ Henry Kaiser

 

"Don't buy upgrades; ride up grades."

~ Eddy Merckx

 

“pain goes away, but quitting is forever!”

~Graeme Street~

 

"Test your own limits and keep going"

~Dove Dark Chocolate Promise message~

 

If you change nothing ... Nothing changes

~unknown~

 

"GOALS are important ~ extremely important ~ but if you don't have a clear idea of why you are setting these goals, your motivational level will more than likely decrease with each passing day, making you more and more susceptible to failure."

~Paula Newby Fraser~

 

"When I see an adult on a bicycle, I do not despair of the future of the human race."

~ HG Wells

 

"There was a second supremely sweet moment of victory. As I made my way through the finish area, I passed the Cofidis team. Assorted members of the organization stood around, the men who I felt had left me for dead in a hospital room.  ‘That was for you,’ I said as I moved past them."

~Lance Armstrong after winning the opening time trial and becoming the leader of the 1999 Tour de France

 

"Anything that you are willing to tolerate ... will stay in your life"

~LL Cool J~

 

"I made the decision to be the very best that I can be"

~LL Cool J~

 

"Ability is what you are capable of doing.  Motivation determines what you do.  Attitude determines how well you do it."

~Lou Holtz~

 

"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbour. Catch the trade winds in your sails. Explore. Dream. Discover."

~~ Mark Twain ~~

 

“Let us run with endurance the race that is set before us."

~Hebrews 12:1

 

Let's have a moment of silence for all those Americans who are STUCK in traffic on their way to the gym to RIDE the stationary bicycle.

~ Earl Blumenauer~

 

"Whatever you can do or dream you can, begin it"

~Goethe~

 

"Body maintenance is the best way to begin a long lasting and fruitful relationship with yourself."

~concreteblonde~

 

'Think of bicycles as rideable art that can just about save the world.'

~ Grant Petersen

 

"Why don't you watch the devil organize your swim stuff, and let Prada eat the ice cream?"

~ rkreuser

 

"In the beginner's mind there are many possibilities. In the expert's mind there are few."

Shunryu Suzuki

 

"To give anything less than your best is to sacrifice the Gift."

"Somebody may beat me, but they are going to have to bleed to do it."

"A lot of people run a race to see who's the fastest. I run to see who has the most guts."

"Something inside of me just said 'Hey, wait a minute, I want to beat him,' and I just took off."

"I'm going to work so that it's a pure guts race at the end, and if it is, I am the only one who can win it."

~Steve Prefontaine

 

"The world of achievement has always belonged to the optimist."

~Harold Wilkins

 

"You can't train luck."

~Eddie Borysewicz, renowned Polish~American cycling coach ~

 

"If you think you can, or think you can't, you are right"

~Henry Ford~

 

"Think little goals and expect little achievement.  Think big goals and win big success."

~David Joseph Schwartz~

 

ASSERT YOURSELF in training and competition.

REFLECT, INFLECT, PROJECT your memories and solutions after every training or competition session.

COMMUNICATE with those who can help.

DON'T BE AFRAID TO ASK for help if you need it. It does exist, and it IS worth the expense.

~Richard Wharton (coach)~

 

"Mentors exist to help you surpass the limitations of the individual."

~Richard Wharton (coach)~

 

PROJECT, don't REFLECT ~ If what you did yesterday still looks big to you, you haven't done much today…

~Richard Wharton (coach)~

 

"I don't ask for help comfortably because it's not in my nature. I'd rather be able to do this on my own. But I don't think it's wrong to seek public funding because this is bigger than me."

~ Floyd Landis ~

 

"Never ignore a gut feeling, but never believe it's enough."

~Robert Heller~

 

"Extraordinary goals demand extraordinary commitment, sacrifice, and attention to detail. "

~Rich Strauss Endurance Nation Co~Founder

 

"Too often I would hear men boast of the miles covered that day, rarely of what they had seen."

~~ Louis L'Amour, novelist (1908~1988)

 

“Ride lots.”

– Eddie Merckx

 

“It doesn’t get any easier; you just get faster.“

~ Greg Lemond

 

“Every time I suffer, I’m a better man because of it.”

~ Lance Armstrong

 

“Get a bicycle. You will not regret it. If you live.”

~ Mark Twain

 

“Nothing compares to the simple pleasure of a bike ride.”

~ John F. Kennedy

 

“The essence of a good training program is managing time.”

~ Connie Carpenter (Olympic road race champ)

 

Only those who will risk going too far can possibly find out how far one can go.

~T.S. Elliot

 

Do or do not, there is no try

~Yoda

 

If life is boring, you're not doing it right.

~unknown

 

Cogito cogito ergo cogito sum. I think that I think, therefore I think that I am.

~unknown

 

Trust your fitness

~Justin Daerr

 

"When you cannot make up your mind which of two evenly balanced courses of action you should take ~ choose the bolder."

~ William Joseph Slim Shady

 

"Work together.  Everyone should feel like they are working harder than everyone else, but should strive for everyone else to get the credit for it.  That’s the way life works.  It’s true in every relationship.  You’ve got to bust it and you should always feel like you are doing more than the other person, ALWAYS, and be glad for it." 

~Erik Leamon

 

"He who want's to be greatest should be servant of all."

~Jesus

 

"There are no downhills when you are training with power"

~Andres Angulo

 

"Outside of cycling... mmhhh, I didn't know there was a world outside of cycling :)"

~Andres Angulo

 

The greatest dreams are always unrealistic. 

~Will Smith

 

"The only limits in our life are those we impose on ourselves."

~Bob Proctor

 

"All the Powers of the Universe are Already Ours, It is We Who Have Put Our Hands Before Our Eyes and Cry that it is Dark!"

~ Vivekananda (1863 ~ 1902)

 

" It never stops hurting...you just get faster..."

~LeMond on training

 

“Make no little plans. They have no magic to stir mens blood and probably themselves will not be realized. Make big plans. Aim high in hope and work. Remembering that a noble, logical diagram once recorded will not die.”

~DHB

 

“You are, at every moment, on the starting line of the rest of your life. Feel the cannon blow in every cell of your body– sending you on your way, into your day and into your future.”

~Mitch Thrower

 

"Leap boldly, not timidly to the other side of your challenges. Keep with you the confidence that you will land on firm ground"

~Mitch Thrower

 

"Humor is the shortest distance between two people."

~ Victor Borge

 

 

So many of our dreams at first seem impossible, then they seem improbable, and then when we summon the will, they soon become inevitable.

~ Christopher Reeve, 1952~2004, actor and speaker

 

"Bikejournal is great! It always makes you ride more than you think you would have!" 

 ~~ George C., Sherwood, AR

 

“No pain, no pain.”

~ Lon Haldeman (motto on long rides)

 

"What would life be if we had no courage to attempt anything?"

~ Vincent Van Gogh

 

"Life is not the amount of breaths you take, it's the moments that take your breath away"

OB1 (from UK)

 

"I meet so many people that have "superwhatever" rattling around in their head.  They have this person they are convinced they are supposed to be, and their superwhatever is killing them.  They have this image they picked up over the years of how they are supposed to look and act and work and play and talk, and it's like a voice that never stops shouting in the ear.  And the only way not to be killed by it is to shoot first...Becuase your superwhatever will rob you of today and tomorrow and the next day until you take it out back and end its life." 

~Rob Bell, Velvet Elvis. 

 

“Too often I would hear men boast of the miles covered that day, rarely of what they had seen.”

— Louis L’Amour, novelist (1908–1988)

 

"So the lesson learned yet again is ~ don't quit.  Don't ever give up, you might surprise yerself w/ a good result even when you aren't feeling all that while doing it.  And even if the results aren't what you'd hoped for ~ nobody ever got better at something by not doing it."

~MurphysLaw(on CrucibleFitness ~> MikeB)

 

"I believe in Floyd, I believe he hasn't had a fair shake. I don't trust the lab."

~Lance Armstrong

 

"If these latest events had emerged in December or January, everything would have been clarified and closed now, for good or bad. Instead, new documents have suddenly arrived two weeks before the start of the Giro d'Italia. First they let me train like a donkey and then say 'Sorry, please stop and explain.' That's a time~bomb form of justice."

~Ivan Basso(Just before he confessed he contemplated blood doping but didn’t follow thru)

 

"Success based on anything but internal fulfillment is bound to be empty."

~Martha Friedman

  

"May the God who gives endurance and encouragement give you a spirit of unity among ourselves...

~Romans 15:5 (Used with Marianne Park’s signature)

 

"It's not cheating if you thought of it first."

~http://www.myspace.com/bobkilgore

 

The value of an idea lies in the using of it.

~Thomas Edison~

 

The best way to predict the future is to create it.

~~Peter F. Drucker

 

If a man will begin with certainties, he shall end in doubts; but if he will be content to begin with doubts he shall end in certainties.

~ Sir Francis Bacon

 

Americans will put up with anything provided it doesn't block traffic.

  ~ Dan Rather

 

I'm seventeen and I'm crazy. My uncle says the two always go together. When people ask your age, he said, always say seventeen and insane.

  ~ Ray Bradbury

 

What we become depends on what we read after all of the professors have finished with us. The greatest university of all is a collection of books.

~ Thomas Carlyle

 

"It's been a long road home."

~Mark Martin

 

"The bicycle is just as good a company as most husbands and, when it gets old and shabby, a woman can dispose of it and get a new one without shocking the entire community."

~ Ann Strong

 

This is only true for some husbands...the good ones you keep up the maintenance on them because they are worth it.

~Nikki Fuller

 

"Better late than never."

~Ivan Basso (he replied: Asked why it took so long for him to confess ~~ after nearly a year of denials that included lying to Discovery Channel in order to be given a place on the team)

 

"Basso has accepted his responsibility, but he is not the only one responsible. He will have to pay for his mistakes, that is okay, but he is not a gangster. He is a good guy and not a rascal."

~Franco Ballerini, Italian national coach

 

“Planning without action is futile, action without planning is fatal.”

~Japanese proverb~

 

“Planning gives you a focus for training activity.

When you have a focus, you are able to stay on task.”

~Peter Usher~

 

“A plan is like a road map.  It can show us the way, head us in the right direction, and keep us on course.

Planning means mapping out how to get from where we are now to where we want to be.

Developing the plan lays out the sequence of events that have to occur for, you to achieve you goal.”

~Dr. Peter Usher, Gold Mind~

 

“Strategy is not the consequence of planning, but its starting point.”

~Henry Mintzberg~

 

"I cannot understand and I strongly disagree with the plea for a reduction of the sanction. Those who ask for that have no respect for the fight against doping, for cycling, for the large majority of clean riders and for the riders who have admitted to doping."

~~ Pat McQuaid, UCI president, rejecting calls for a lighter penalty for Ivan Basso

 

"Son, you spend enough time doing something you'll eventually get good at it, in spite of a lack of talent or intelligence."

~older gentlemen (pool player)

 

"Since I've become more observant of how bikes and cars interact, I've decided that bicyclists have two major safety threats: cars and themselves."

~~Lee Nichols

 

“If you need a job to give you a life … You either need a new job or a new life”

~~the Chief (Richard) – Grey’s Anatomy (responding to Addison saying … “I need this job … I need a reason to stay here”

 

Expect failure … but don’t accept it

~Darrell Waltrip – 2007 May 600

"In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility"

~ Eleanor Roosevelt

Racing is a good way to get your ride over quickly,
~Ian Hope

“At mile 18 of Ironman you have to nut up to finish”

~Rich Strauss Endurance Nation Co~Founder

 

“Slow is smooth … smooth is fast”

~Rich Strauss Endurance Nation Co~Founder

 

"It’s not the mountain we conquer, but ourselves."
~Sir Edmund Hillary

 “Then He arose and rebuked the wind and the raging of the water and they CEASED, and there was CALM.”

~Luke 8:24 –

 

"If I had asked people what they wanted, they would have said faster horses."

~Henry Ford

 

“Everyone is responsible for their own Training”

~David Wonn

 

“Don’t use your stuff up to soon (in a race or training)”

~David Wonn

 

“The beauty of working hard toward goals is what happens to our body and mind along the journey.  We become stronger, faster, disciplined, positive, refined... as that goal becomes more into focus.  Lock onto your dream, live it, breathe it, soak it up... and the dream will evolve into sweet reality.

Whether you're enjoying an easy spin along gorgeous ocean shoreline... or hammering mile repeats in 30 degrees, eyes pierced by windchill... you are powerful, amazing,poised for success.  As mulitsport athletes we work hard and enjoy healthy lifestyles as payback.”  
~Christine Knight

Hard work beats talent when talent doesn't work hard.

~ Hayes Sanborn (running2far on www.cruciblefitness.com )

Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals." 

~Jim Rohn

I hated every minute of training, but I said, ''Don't quit. Suffer now and live the rest of your life as a champion.''
~ Muhammad Ali

"Excellence is achieved by the mastery of fundamentals."
~Vince Lombardi

 

"I can win. On paper it is possible that I can really win."

~Fabian Cancellara is confident of Prologue success

"You are not limited by fitness, lifestyle or equipment. Your biggest limiter is the belief in your own potential."

~Patrick McCann

 

“Life is too short to not do cool $#^%”

~Rich Strauss Endurance Nation Co~Founder

 

"It's like a washing machine in there. As quick as you get yourself to the front you get shuffled down the back and have to do it all again."

~~ Simon Gerrans (AG2R) on the pack action during the Tour's opening flat stages.

 

"Focus on performance, leave the pain for the athletes behind you."

~G. Byrn

 

"Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were younger the mind could make you dance all night, and the body was never tired...You've always got to make the mind take over and keep going."

~ George S. Patton, U.S. Army General and 1912 Olympian

 

"The German is a strange guy. During the race he won't talk to anyone. Before and afterwards sure, but between the start and the finish he is a robot."

~~ Tom Boonen on Eric Zabel, the man he leads 160~144 in the Tour's points competition

 

"Everybody wants to know what I'm on. What am I on? I am on my bike busting my rump six hours a day."

~~ Lance Armstrong

 

"It's 2007. Everyone's accessible by cell phone, e~mail or Blackberry. I declared where I was 365 days a year. Everybody has to play by the same rules."

~~ Lance Armstrong, rejecting Rasmussen's excuses for not keeping doping control officials informed of his whereabouts.

 

"Nature culls sick herds of animals. Cycling is just going through a natural culling . . . sad to say, but true. The riders and teams that have chosen to be clean will survive this."

 ~~ Jonathan Vaughters, manager of U.S.~based Team Slipstream

 

"If God invented marathon's to keep people from doing anything more stupid, the triathlon must have taken him totally by surprise."

~~ Unknown

 

"I was on my way to achieving the greatest thing I am capable of, and it was taken from me."

~Michael Rasmussen believes the best rider lost the Tour

 

"The man who makes no mistakes does not usually make anything."
~William Connor Magee

 

"When I give, I give myself."

~Walt Whitman

 

“Why do I drag a tire around? I could give you reasons based on human physiology but the truth has to do with human psychology – I see value in doing things that other people aren’t willing to do.”

~Gordo Byrn

 

"It's not the size of the dog in the fight, it's the size of the fight in the dog."

~Mark Twain

 

The only thing we have to fear is fear itself.

~FDR

 

"There are no such things as accidents—just two people competing for the same point on the space~time continuum."

~www.advrider.com … forum signature

 

If God invented marathons to keep people from doing anything more stupid,
triathlon must have taken him completely by surprise."

~P. Z. Pearce, M.D.

 

“Those who say it cannot be done should not interrupt the person doing it.”

~Chinese proverb

 

“I can forgive failure, but I can not forgive not trying.”

~Michelle Jones ~ White Horse Pub wall in England

 

“Hey y’all… hold my beer… watch this!”.

~Famous last words of a redneck.

 

"This is what Champions are made of".

~Pat Evoe (as quoted by

 

"the last part is the only part worth doing!"

~ Sally Maddox

 

"The sea does not reward those who are too anxious, too greedy, or too impatient. To dig for treasures shows not only impatience and greed, but lack of faith. Patience, patience, patience, is what the sea teaches. Patience and faith. One should lie empty, open, choiceless as a beach – waiting for a gift from the sea. "

~Anne Morrow Lindbergh

 

"It is hard.  As it should be."

~ Matt Simms

 

"How do you feel?  ~ I just won the Ironman!  I feel great!" 

~Michellie Jones' quote after winning the Ironman, 

 

"How do you think I feel?  I just swam the English Channel!  I feel great!"

~Lynne_Smith (swam English Channel  Aug 20, 2007 in 9hr 50mn)

 

I have learned that I have to have a clear plan before I get in the water, otherwise I allow myself to modify the plan.

~Lynne_Smith (swam English Channel Aug 20, 2007 in 9hr 50mn)

 

The Best Part is the Hard Part!

~unknown

 

"Motivation is simple. You eliminate those who are not motivated."

~Lou Holtz, Arkansas.

"It is God who arms me with strength and makes my way perfect. He makes my feet like the feet of a deer... you broaden the path beneath me so that my ankles do not turn."

~2 Sam 22:33 (Marianne Park/Heather Bender had posted on their mirror before they got ready for IMKY)

 

% After 8~30~2007 VOX post

"It's funny 'til someone gets hurt...then it's hilarious!"

~Paula (IMwacko on http://EnduranceNation.US/forums )

 

Do what YOU can, with what YOU have, where YOU are.
~T. Roosevelt.

 

"The greatest accomplishment is not in never failing, but in rising again after you fall."

~Vince Lombardi

 

Keep your eyes open. Watch out for things you can avoid, and avoid them!

~ Marty Gaal Ultrafit Associate coach & the head coach of One Step Beyond

 

When I was growing up, we didn't have virtual reality. If a one~eyed barbarian warrior was chasing you with an ax, you just had to hope you could outrun him.

~Dan J (MrApropos on www.endurancenation.us/forums )

 

"Be the change you wish to see in the world."
~Gandhi

 

Childhood is a strange country. It's a place you come from or go to~at least in your mind.  For me it has an endless, spellbound something in it that feels remote.  It's like a little sealed~vault country of cake breath and grass stains where what you do instead of work is spin until you're dizzy. 

~Lyall Bush, Executive Director of Richard Hugo House, a center for writers and readers

 

"Learn something from everyone you meet"

~Dove Dark Chocolate Promise message~

 

"Don’t think about it so much"

~Dove Dark Chocolate Promise message~

 

“Think little goals and expect little achievements – Think big goals and win big success”

~David Joseph Schwartz

 

“The least amount of the most specific training at the appropriate time”

~Joe Friel

 

″Do the thing you fear and the death of fear is certain. ″

~Ralph Waldo Emerson

 

"Laugh uncontrollably … it clears the mind"

~Dove Dark Chocolate Promise message~

 

"Only those who dare to lose, win."

~unknown

"Focus on performance. Leave the pain for those behind you."

~Gordo Byrn

"Fast is fast."

~Andrew, former masters swim coach, who contends that to race fast you must train fast.

"I can do all things through God who gives me strength."

~some famous book I've heard of . . .

"Dei Gratia" Latin for "By the Grace of God."

~Casey from Atlanta (TRIumphant One – http://EnduranceNation.US/forums) had this written on a piece of duct tape and placed it on the top of steer tube/stem for IM Moo. Also has this printed on his Road ID bracelet as it is his favorite centering prayers to acknowledge it is only by the Grace of God that he have the means, opportunity, and family to support to endeavor in this silly sport of triathlon. To him, every moment and mile of training and racing is a gift and this Latin expression helps keep him humble and thankful.

"You say you want to win... but are you willing to do the work?"

~Central Arkansas Christian (CAC) Football Coach

 

"Motivation is simple. You eliminate those who are not motivated."

~Lou Holtz

 

"Give thanks in all circumstance"

~Thessalonians

 

* Listen; Follow directions and procedures
* Respect yourself, others
* Speak appropriately
* Be prepared and complete all assignments on time
* Take responsibility for your actions and choices

~Crystal Hill Elementary School (Arkansas) – 1^st grade rules m

 

The White Moment è

"At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly comes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precise moment in life than this, the WHITE MOMENT, and you will work hard for years, just to taste it again.

~Yuri Vlason ~ Olympic Champion

 

The Lord Almighty is my strength. He makes my feet like those of a deer. He makes me walk on the mountains. ~Habakkuk 3:19 – (mrrob – http://EnduranceNation.US/forums taped this to his top tube for motivation)

 

Start slow.
Don't stop.
Finish strong.

~Little girl citing the rules of racing (posted by Dan J (MrApropos on www.endurancenation.us/forums )

 

Certainty of purpose, clarity of focus, calmness of execution

~Rich Strauss Endurance Nation Co~Founder

 

No matter how bad it hurts, it probably won't kill you and it has to end sometime. Your only job is to keep going that way (points) until someone tells you to stop.

~Rich Strauss Endurance Nation Co~Founder

 

If it hurts now, the only way to make it stop hurting is to make it hurt a lot worse first.

~Rich Strauss Endurance Nation Co~Founder

 

"Hurt" is subjective and you only define it by pushing your envelope and living to tell about it.

~Rich Strauss Endurance Nation Co~Founder

 

 

 

 

 

 

 

 

 

 

 

 

REDUX of 112 mile RR (Race Rehearsal) but instead of a flat ride … this time had over 4000 feet of climbing & 1 hour run on July 28^st  report by the numbers – as an engineer in a former life – I always say è you can’t have too much data …

 

I had two 112 Mile RR (Race Rehearsal) rides recommended by my training plan from Rich Strauss of Crucible Fitness, but I added this add'l RR for two reasons. 

1) To get a warm/fuzzy about riding the Louisville course and implementing good pacing on the hills.

2) Since Coach Rich said, that the long downtime between the 2 56 mile laps last week & the downtime for the flat repair of another rider would tend to invalidate the results of the Race Rehearsal, since hips & shoulders would got extra time to recover from the sustained aero position riding and that was a lot of recovery/rest time.

 

This second RR (like the one from a week ago) was paced as recommended by Rich based on the monthly TT testing using my Ergomo Power Meter and other testing.  The training plan has been fantastic è I think the plan may need some tweaks since I am a 54 year old masters triathlete ...

 

Felt great throughout the ride but (probably due to the 100+ Heat Index) not quite as good as last week.  And even though all runs are hard for me, this run was definitely tougher than last week ... I definitely needed the power of wearing the Crucible Fitness Kit ...

 

I rode 5:35 for 112 miles hilly and some wind on the second 56 mile lap.  I ran 10:01 pace for almost 6 miles and finished within 2-1/2 pounds of the weight that I woke up with.  (The run pace was probably still at least 30 seconds per mile faster than I can run IM)

 

Prep è  Nite before prepared the bike, all of my water bottles & my feed (bottle see below for contents)

Sleep è 6 hours – Twice as much as the last 112 RR

 

Breakfast è@ 4:45 WGT=159 èQT Gatorade, Powerbar, è WGT=161.5  

112 mi RR - 1st 56 mi:

  Duration:    2:43:16

  TSS:         143.9 (intensity factor 0.727)

  Norm Power:  200

  VI:          1.07

  Distance:    55.708 mi

  Elevation Gain:   2113 ft

  Elevation Loss:   2119 ft

               Max  Avg

  Power:       494  186  watts

  Heart rate:  139  125  bpm

  Cadence:     115  87   rpm

  Speed:       46.5 20.5 mph

 

 

NOTE: about 4 minutes between 56 mile loops to get five full water bottles from ice chest & run to the restroom

 

112 mi RR - 2nd 56 mi:

  Duration:    2:52:20 (2:52:33)

  TSS:         124 (intensity factor 0.657)

  Norm Power:  181

  VI:          1.08

  Distance:    55.657 mi

  Elevation Gain:   2136 ft

  Elevation Loss:   2129 ft

               Max  Avg

  Power:       486  168  watts

  Heart rate:  143  131  bpm

  Cadence:     116  85   rpm

  Speed:       47.9 19.4 mph

 

Entire workout (177 watts):

  Duration:    5:35:36 (5:41:47)

  Work:        3558 kJ

  TSS:         269.1 (intensity factor 0.694)

  Norm Power:  191

  VI:          1.08

  Distance:    111.365 mi

  Elevation Gain:   4252 ft

  Elevation Loss:   4249 ft

               Max  Avg

  Power:       494  177  watts

  Heart rate:  143  128  bpm

  Cadence:     116  86   rpm

  Speed:       47.9 19.9 mph

 

NOTE: about 4 minutes transition to get running shoes, hat, & fuel belt (w/55 oz of Gatorade) and put bike back into van

 

Bike 111.4 miles = 5:35:36 19.9 mph on a course with over 4000 feet of climbing  

• Feed Bottle è Total 350 cal / hour & 300 mg sodium (+ other electrolytes) / hour è Hammer Sustained Energy 15 scoops è 1700 calories & 560mg of sodium + 3 x 100 calorie servings of raspberry Hammergel + 11 x 100mg sodium Endurolyte caps
• Water è 260 oz total water on bike è 130 oz (5 x 26oz bottles per / 56 mile lap)
• HR 128 bottom of Zone2

Run 5.4 miles = 0:54:42 minutes - 10:01 pace è

·         Gatorade è 55oz was about 10oz / mile

·         HR 136 upper Zone1 w/ some Zone 2

Weight

• 159    Before breakfast
• 161.7 Before 1^st 56 mile bike
• 161.6 After    1^st 56 mile bike
• 158.6 After    2^nd 56 mile bike @ Start of run
• 156.6 After run

Temperature

• 76 @ beginning of bike and brisk wind that picked up as the bike went on and H.I. (heat index) was over 100 for last 1/3 of bike)
• 95 @ beginning of run è typical Arkansas Late July – H.I. over 100

 

Post workout è Endurox R4 26oz (3 scoops), 26 oz Gatorade, 26 oz water

 

My 112 mile RR Storyè

 

The appointed starting point was COOK(s) Landing … Just north of the BDB – www.bigdambridge.com

 

A few minutes before 6am, just like last week,  area was hopping as over 40 riders pulled up and started getting ready for a great ride … (All rides are good) … the riders included Marianne & Heather (doing IMKY), Chris I. & Emily H doing a ½ IM, and others doing HHH (Hotter ‘n Hell Hundred, MS150, or BDB100 (Big Dam Bridge100 è www.bigdambridge.org ) ...

 

There were some photos taken and can be found @ http://www.flickr.com/photos/dewonn43/sets

 

After Coach Rich, said you can’t do a race rehearsal ride waiting on other people … I started this ride on a mission.  I rolled out in race mode and stayed there for the 112 miles except for a few minutes between 56 mile loops to grab 5 water bottles from the cooler in my van and run to the restroom. 

 

The first 56 mile lap was right on NP (Normalized Power) 200 watts & TSS / IF (Training Stress Score & Intensity Factor) of 143.9 (0.727).  This was about right on my plan … but I was actually faster even with the over 2000 feet of climbing than I was the previous flat and a little windy 112 mile RR.  Perhaps due to the increased heat I did not feel quite as good as the previous weekend.  So using the OODA (Observe, Orient, Decide, Act) principle from dear ole Coach Rich (Strauss of www.cruciblefitness.com ) … I decided to dial it back a little for the second 56 mile lap since the HI (heat index) was supposed to be 100+ early in the second lap.      

 

The second 56 mile lap was NP (Normalized Power) 181 watts & TSS / IF (Training Stress Score & Intensity Factor) of 124 (0.657).  By staying even more aero than on the first lap and being very conscious about rolling over the top of the hills and grabbing all of the free speed available … I was only 9 minutes slower on the second lap.  As Rich would say, Slow is Smooth, Smooth is Fast. 

 

Last week under cooler conditions … my HR for my two 56 mile laps was 108 & 110 BPM … for this 112 mile RR my HR was 125 & 131 BPM with the HI (heat index) reaching well into the 100’s.    

 

My Sustained Energy from Hammer Nutrition (with 340 cal per hour) with added electrolytes all mixed up in one bottle for the entire 6 hours has worked well on both  112 mile RR rides.

 

For bike hydration I had a bottle in my pocket … because I was a little short on water as I finished up the bike on the previous 112 RR … I also had a 30oz aero bottle, 26oz seat tube bottle, & 2 x 26oz bottles behind the seat … plus a feed bottle on the down tube … this allowed me to do each 56 mile loop non-stop. 

 

After few minutes to put my bike in my van, grab my fuel belt with 55oz of Gatorade, and hitting the bathroom, I started my run.  The run was harder than last week, probably due to the 105+ heat index … each mile I drank about 10oz of ½ strength Gatorade and ran what felt hard (all runs are hard) … ran 10:01 pace with a 136 BPM HR (top of Z1) ... it was 95 degrees & 105+ heat index, sunny, & humid … just about perfect for an end of July Arkansas day …

 

I ran down the North Little Rock River Trail (paved trail for riding, running & walking) … this area is now kinda surreal … Due to the fact that the Arkansas river has had this area under water for weeks and the vegetation has been killed up to the high water line …

 

And presto as quick as this whole RR day had started it was over … it was then time to grab that recovery drink, and go home and shower off the road film from all of that riding (Actually I went to rescue a rider that was still on the road with bike problems) … Until the next one … as I always say “All Rides are Good” …

112 mile RR (Race Rehersal) & 1 hour run on July 21^st  report by the numbers – as an engineer in a former life – I always say è you can’t have too much data …

 

This 112 Mile RR as recommended by my training plan from Rich Strauss of Crucible Fitness and paced as recommended by Rich based on the monthly TT testing using my Ergomo Power Meter and other testing.  The training plan has been fantastic è I think the plan may need some tweaks since I am a 54 year old masters triathlete ...

 

Felt great throughout the ride and of course all runs are hard for me ... but at least I had the power of wearing the Crucible Fitness Kit ...

 

I rode 5:37 for 112 miles flat and "windy" and ran 9:09 pace for almost 7 miles and finished within 1/2 pound of the weight that I woke up with.  (The run pace was probably at least 1 minute per mile faster than I can run IM)

 

(Plan to do a hilly 112 RR this weekend for comparison purposes)

 

Prep è  Prepared the bike, all of my water bottles & my feed (bottle see below for contents)

Sleep è 3 hours (don’t ask) I know – I know sleep is good … but how cyou have so much fun training and fun family things to do also ????

Breakfast è@ WGT=159 èQT Gatorade, Powerbar, è WGT=161.7  

112 RR - 1st 56miles:

  Duration:    () è total time includes 1 minute ERGOMO computer chk

  TSS:         148.6 (intensity factor 0.73)

  Norm Power:  201

  VI:          1.04

  Distance:    55.954 mi

               Max  Avg

  Power:       507  193 watts

  Heart rate:  133  108 bpm

  Cadence:     106  84   rpm

  Speed:       26.2 20.0      mph

NOTE: 16 minute downtime between loops while the entire group reloaded bottles & hit the restroom

112 RR - 2nd 56 miles:

  Duration:    () è total time includes flat for one of the group

  TSS:         143.2 (intensity factor 0.712)

  Norm Power:  196

  VI:          1.02

  Distance:    55.636 mi

               Max  Avg

  Power:       404  192 watts

  Heart rate:  126  110 bpm

  Cadence:     104  86   rpm

  Speed:       24.3 19.7      mph

NOTE: 15 minute downtime between loops while the entire group reloaded bottles & hit the restroom

112 RR - Entire ride:

  Duration:    ()è tot incl. 29 min of computer chk, refuel, flat

  TSS:       291.7 (intensity factor 0.721)

  Norm Power: 198

  VI:          1.03

  Distance:    111.59 mi

               Max  Avg

  Power:       507  193 watts

  Heart rate:  133  109 bpm

  Cadence:     106  85   rpm

  Speed:       26.2 19.9      mph

Bike 111.6 miles = 5:37 19.9 mph  

• Feed Bottle è Total 350 cal / hour & 300 mg sodium (+ other electrolytes) / hour Hammer Sustained Energy 15 scoops è 1700 calories & 560mg of sodium + 3 x 100 calorie  servings of raspberry Hammergel + 11 x 100mg sodium Endurolyte caps
• Water è 216 oz (8 bottles) total water on bike(4 bottles / 56 miles)
• HR 109 low Zone1

Run 6.65 miles in 1:00:48 @ 9:09 pace

·         Gatorade è 55oz was about 9oz / mile

·         HR 130 all intermediate Zone1

Weight

• 159    Before breakfast
• 161.7 Before 1^st 56 mile bike
• 162.2 After    1^st 56 mile bike
• 158.6 After    2^nd 56 mile bike & the same 158.6 after run

Temperature

• 70 @ beginning of bike and brisk wind that picked up as the bike went on
• 85 @ beginning of run è typical duck soup weather

Post workout è Gatorade Endurance 32oz

My 112 mile RR Storyè

Several years ago the early Saturday morning ride started out as a ride with me and a couple of friends … over the years people have come and gone … but via the magic of eMail this ride has grown to often times 20+ rides … Well the excitement of a 2 x 56 mile ride (as a part of my 112 mile RR ride) with an option of 1^st or 2^nd loop or both and an optional hour run really pulled ‘em out of the woodwork …

The appointed meeting place is “The Sub” … YES has its very own submarine … just in case we are ever attacked.

A few minutes before 6am “The Sub” area was hopping as over 40 riders pulled up and started getting ready for a great ride … (All rides are good) … the riders included Marianne & Heather (doing IMKY), Ed M. doing IMFLA, Chris I. & Emily H doing a ½ IM, and others doing HHH (Hotter ‘n Hell Hundred, MS150, or BDB100 (Big Dam Bridge100 è www.bigdambridge.org ) ...

Which this huge group, we had a good photo op … and our group never misses a photo op … and the photos can be found @ http://www.flickr.com/photos/dewonn43/sets

About 4 ½ minutes into the ride I felt great (who doesn’t feel great at that point) … I looked at my Ergomo computer and was seeing 240 watts … but it felt so easy that instead of realizing that this was just due to the excitement of the large group and just backing off a tad … Panic set in as I thought … Oh No … I had last used the computer on my road bike and I must have not reset the bike number for “Lucy” è my Lucero and I was getting erroneous readings that would screw up my much anticipated TSS / IF (Training Stress Score & Intensity Factor) for my 112 mile RR … So I pulled over to reset the bike number in my Ergomo … well after checking twice I discovered all was well in Ergomo Land … and that I was just a little too excited as we rolled out …

But now I had a problem … since the large group had some strong riders on the front & I had told them to go on … that was just what they did … since they are used to me chasing them down … and for various reasons the pace actually picked up a lot … So I had 2 choices …

1)       lock into my planned 199 watt power (.72 IF) and ride by myself

2)       chase them down … while burning a few matches

I decided to go after them; since I had got this big group together … I didn’t want to miss the chance to ride with them … Fortunately, a friend, Kevin, came back to help me chase them down, which took about 30 minutes and 11 miles at a moderate effort of 234 watts and an IF of 0.85 which if continued would have hit a TSS of over 400 for the 112 miles at which point Rich (Strauss of www.cruciblefitness.com ) would have just handed me a fork to stick in my legs because they would have been well done …

After this little chase, I re-grouped and went to the front of our “Peleton” and got back on pace of just under 200 watts.  The ride started to really get fun at about this point, as my friends took turns pulling up beside me for a few minutes and shooting the breeze while I continued on with my 112 mile RR … At mile 28 the group pulled into the “Keo One Stop” to reload on fluids and do any other essential tasks while I did 3 mile out and back stretch and picked them up on the way back. 

Very quickly on the way back some of the strong riders doing just one 56 mile loop kicked it up and shredded the group of 1 lappers …

The 2 lappers stayed with me as we finished up the 1^st 56 mile loop …

After a lengthy (16 minute) reload, bathroom, and regroup period … about a baker’s dozen of us rolled out on the 2^nd 56 mile loop.  The wind continued to grow as the ride progressed, but this entire ride felt like JRA (just riding along) in Rich terms. 

With about 20 miles to go one rider flatted and after a lengthy front tube change (11 minute) we took off only to have the same flat on the rear … at this point on rider volunteered to stay with him as the rest of us headed toward the finish of the 2^nd 56 miles.

With about 7 miles to go one girl on a new P3, KarmonJ took off and JeremyW went with her as the rest of the 2 lappers stayed with me …

I probably should have carried a bottle in my pocket … because I was a little short on water as I finished up the bike … I had 32oz aero bottle, 26oz seat tube bottle, & 2 x 26oz bottles behind the seat … plus a feed bottle on the down tube … this allowed me to do each 56 mile loop non-stop.  Except for when we waited for Chris I. to change his 1^st of 4 flats …

After about 15 minutes of telling the group goodbye, grabbing my fuel belt with 55oz of Gatorade, and hitting the bathroom, Emily & I started our hour run.  Chris, Heather, & Marianne were still on the bike course, but ran also.  The run was uneventful, each mile I drank 9oz of Gatorade and ran hard (all runs are hard) … ran 9:09 pace with a 130 BPM HR (intermediate Z1) ... it was 85 degrees, sunny, & humid … just about perfect for an Arkansas July day …

And presto as quick as this whole RR day had started it was over … it was then time to grab that recovery drink, and go home and shower off the road film from all of that riding …

 

Until the next one … as I always say “All Rides are Good” …

 

NOTE: this weekend will be a hilly 112 mile RR … with road conditions that may be harder to control the

Well as the 6 Week count down to IMKY (Ironman @ Louisville) started, this was a busy training week with the race rehearsal activities.

Before the Thursday long run ... I had ran 15 miles ... Then on Thursday in 100 degree heat index ... I ran 13.1 miles @ 9:36 per mile pace including 20-30 seconds per mile walking/drinking gatorade @ 132 BPM HR (Zone 1).

Then on Friday I did a 4000 yard wetsuit swim @ Lake Beaverfork ... by myself ... man I needed one of those waterproof swim MP3 players ...

 

2007 was my 22nd Mighty Mite TRI in a row.  Richard C. and I did this race as our 1st TRI in 1986 and have not missed one since then.

Even though training for Ironman Louisville, and not doing anything special to get ready for this race, I won the 50-54 age division which had 18 competitors.

The swim was okay ... I felt good on the bike ... but I crashed and burned coming into T2 due to not realizing where the dismount line was until too late and had to really crank down on the brakes & my TT bike (1st time racing it in a TRI) has very good front brakes (a lot of front brake bias in NASCAR terms) which caused the front wheel to skid out from under me while I was standing on the left pedal barefooted getting ready to step off the bike ...

But while the course workers were asking me if I was okay ... I grabbed the bike and ran it to the rack & went on ... only to have an unrelated side pain (which had last occurred in 1988 in a 10K) that caused me to miss my goal of going under 1:10:00.

As a 54 year old, out of about 300 triathletes, I was 12th overall on the bike and 1st overall on transition time ... (even with the crash)

In addition to the hills ... there was a headwind on the bike ... but still averaged over 23mph -> so my Ironman training from www.cruciblefitness.com is paying off in ways that I did not expect. 

By the numbers on the Bike

Duration: 34:54

TSS: 54.3 (intensity factor 0.966)

Norm Power: 266

VI: 1.04

Distance: 13.405 mi

Elevation Gain: 446 ft

Elevation Loss: 495 ft

                     Avg

Power:        255 watts

Heart rate:  144 bpm

Cadence:    87 rpm

Speed:       23.0 mph