10k Goal

So for the final PT Test for the Recruit Camp im in right now we are doing a 10k. Its an open to public run called "Run With the Recruit". My goal was under 48 minutes. Last week we did a practice run and i did it in 48:15 without really pushing too hard. It was a somewhat challenging course with a long uphill so I didnt really know how much to push. Come Nov 21 however I should make that goal.

On another note I got some old cross country skis from a friend and ordered some boots this weekend. So Im actually looking forward to snow this year. Im going to trade in the bike and run for snowshoe and cross country ski.

No relevance. Just a funny picture.

Bod Pod and VO2 Max

Yesterday I had an appointment up at the U of U Peak Academy to get my body fat analysis ans VO2 max tested.

For the Bod Pod I had to fast for at least 3-4 hours and no excercise beforehand. I got there and had to wear tight fitting shorts( tri shorts, or bike shorts) and a cap. All I had to do was sit still in this Pod for 50 seconds twice. There was some noise and one bang like an MRI and that was it.

Ok so how does it work. It uses the same science as hydrostatic testing (under water) and is as accurate but without having to blow out all your air and be under water. It uses air displacement instead. Honestly I thought id feel a vacuum or some sort of pressure but I felt nothing. It was super quick and effortless.

Onto the VO2 max. This I was a little nervous for cause you arent supposed to be sore beforehand and we had two killer days at the academy and my body was in protest. So what this is, is the maximum capacity of an individual's body to transport and utilize oxygen during incremental exercise, which reflects the physical fitness of the individual.

So my process was to put this mouth piece in and bite down while wearing what looked like the inside of a hard hat which was all connected to hose which ran to a computer.

This is almost the exact contraption The U used

The way the test went was i warmed up at a slow pace for 4 minutes then it jumped to an 7.5 mph pace or 8 min mile which was fine at first but proved too fast by the end. So every two minutes the incline increases 2% not much at first but by the third incline it was tough. Also every two minutes I had to point at where I was at on a perceived exertion chart. So I maxed out earlier than I wanted but enough to complete the test.

An example of an exertion chart. The one we used went to 20.

So now its time for the results.

My body fat is 25% which I admit is higher than I thought. 171 lbs lean muscle, 57.5 lbs fat.

My VO2 was at 46.9 ml/kg/min. This number is the rate of oxygen consumption by the working tissues relative to my weight. I am in the 80th percentile which isn't too bad since im a fatty.

So now I know where Im at and what to improve on. One thing I learned is that I almost never workout in the fat burning zone, Im always higher intensity so instead of burning fat for fuel im always burning glycogen(carbos) which explains while Im still a fat ass.

New Books

Ive gotten two new books over the past few weeks and theyve been great. First of them is SPORTS NUTRITION FOR ENDURANCE ATHLETES. And the second is RUNNING IN LITERATURE.

The nutrtion one is specific to triathletes, cyclists, swimmers, and runners and so far is very informative.

Running in Literature goes as far back is history can and discusses running during Roman and Ancient Greek times up through the years. One thing i liked is the history of the marathon.

So look into them if you're interested.

New Shoes

My newest pair of running shoes and I love them. After two years with the Brooks Adrenaline I decided to go for a change. With a seamless upper these Pearls are amazingly comfortable.

2009 Pearl Izumi Synchropace 3

On another note I havnt been doing much in the way of training or racing lately but I have been running since Ive been back in the academy. It has not been going well either. Ive had shin problems the past four weeks. The new shoes are helping, along with some Yoga but well see how next week goes.

I did get a new book in the mail today though called Strength Training for Triathletes and after a few hours I have the next four weeks planned out. Consentrating specifically on running.

So Im excited to get back into things. I still have 5-7 pesky pounds lingering since the Ironman from all the corn dogs and other junk Ive been eating since then. But it will soon all be gone.

ALSO THE ARIZONA IRONMAN HAS OFFICIALLY BEEN TAKEN OFF MY LIST FOR NEXT YEAR. THERE IS TALK OF GETTING REVENGE ON THE VINEMAN HOWEVER.

Tentative 2010 Schedule

Dirty Six Mud Run April 25 2010 -Phoenix AZ

Ogden Full or Half Marathon May 15 2010 - Ogden Utah

Ragnar Wasatch Back June 18-19 2010- Logan Utah

Echo Triathlon July 2010 - Coalville Utah

Bear Lake Half Iron man August 29 2010 - Garden City Utah

Lotoja September 2010 - Logan Utah to Jackson WY

Ironman Arizona November 21 2010 - Tempe AZ NOT GONNA HAPPEN NOW

Quite a full plate I know. Things will most definitley change based on schedule, available funds and other priorities. Well just have to wait and see.

15:55...17023

Ok so the ironman is now over. Im back in Utah today Wednesday Aug 5 and my body feels really good considering...well besides my angry stomache from all the junk i treated myself to. So you already know from my last post that i went into the race feeling ill prepared...here we go...

RACE RECAP

Swim

Race morning we were cutting it way too close time wise. We thought wed have plenty of time but that wasnt the case. After scrambling to set up my transition i had about 10 minutes till my wave start. The water was nice, a warm 73 degrees. This swim ended up being the most physical open water swim ive ever been in. I got 3-4 good solid elbows to the eye that made me see stars and there was constant running into and climbing over each other. There was one section that was only 18 inches deep and most people just stood up and walked. Not this guy though. I was determined to do it right so i swam it out and found it wasnt all that hard to readjust and not hit bottom. I got out of the swim feeling really good and only a few minutes behind my goal so far so good.

T1

I took my sweet time in transition. I remembered i hadnt checked my tire pressure in the ealry morning scramble so i did that and went to the changing tent to put on real cycling shorts and ditch the tri shorts. Then I got all my stuff together and was out on the bike.

Bike

I got onto the bike feeling a little worried about the distance to be done. The course ended up being really challenging with a lot of hills that my tri bike was bearly geared for. I found myself in my granny gear a lot. But the upside to all the climbs were the desents. Some were downright scary. The course scenery was great going through all the vineyards. Unfortunatley about mile 75 the neuromas in my feet started firing. I knew i was in trouble but the pain in my fat butt leveled the playing feeled. So i went on and around mile 100 i seriously doubted i was going to be able to finish the run portion. It was crazy pain. I came into transition and even though my second bike loop was 30 minutes slower than the first i was still pleased to see i was only 30 or so minutes behind my goal time overall so far.

T2

I racked my bike grapped my bag and went into the changing tent. Got my run shorts on and shoes, visor, etc. And headed out to the aid station. Still unsure how far id make it.

Run

I headed out on the run with my legs feeling great. This gave me renewed energy and became very optimistic. I got about 2.5 miles in to the run and hit the first big hill. The uphill was murder on my feet. So I began the run the flats and down hill and walk the uphill. This went fine for about 10 miles or so then it became and even run to walk ratio. On the 3rd leg however with 8 miles to go i was forced to walk. I couldnt really deal with the pain any more. I knew i would finish under the allotted time no matter what so i began the the lonely walk as it began to get dark. This was a crazy time. my legs still had plenty but the neuromas protest was too much for them. With 1.5 miles left i got a trot going again and at about 3/4 mile left i saw my friend Kendls dad waiting for me. He ran the little bit with me and somehow all the pain went way. I was able to pick up a good pace and run into the finish. I went strait for a place to sit after passing the finish line and kicked off my shoes and socks...AHH RELEIF...

So my goal was to finish between 14-15 hours. I finished in 15 hours 55 minutes. I burned 17,023 calories during the race and nothing sounded good to me but that would soon change cause food is free game for the next few days.

Thanks Kendl for getting me into endurance sports and training with me( she finished in 13:55 or so btw), my momma for flying out and supporting me, Jordan (Kendls husband) for driving so much went i was beat down, and Kendls parents Drew and Laurie for coming out and supporting us, especially Drew for running the end with me. And ofcourse all of you who follow my blog and leave comments and have helped me train.

PS I KNOW IVE SAID THIS WOULD BE MY FIRST AND LAST IRONMAN, BUT IN THE WORDS OF ROCKY BALBOA, " THERE'S SOME STUFF LEFT IN THE BASEMENT".

whats next?

pics comming soon

Been a while

I have to admit...the rest of my live became more of a priority this past few weeks. My training was not great and I havnt updated this blog in sometime. Right now I am less than an hour from departure for California for the ironman race. Being nervous is an understatement. Im only in it to finish so thats some comfort. I wish Id have been more disciplined in my training though. I think moving back to Tooele was the worst thing I could have done training wise. Theres no good bike routes nor good places to run out here. I did have a lot better access to a pool though.

I dont know how Saturday will turn out. 16 hours is the cut off and I know by some means ill finish under that but Im not looking forward to the pain to get there.

Ok wow...this was real uplifting...so ill post an update at the hotel afterwards.

Latez