tag:blogger.com,1999:blog-16819355167494413062023-11-16T10:19:18.760-06:00Matt AmmanTriathleteAhttp://www.blogger.com/profile/10525082972942016899noreply@blogger.comBlogger73125tag:blogger.com,1999:blog-1681935516749441306.post-50341724485318913102016-09-20T14:27:00.005-05:002016-09-20T14:27:38.817-05:002016Bayside 5K<br />
September 2016<br />
<br />
20:34<br />
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Out of shape, but that's okay. Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-71115217150246002042015-06-03T20:58:00.001-05:002015-06-03T20:58:57.232-05:00June 2015I ran yesterday for the first time in a couple of weeks. It was the best I felt in years. Between the easy 8:30 pace and my left ankle feeling normal for the first time in years it was a similar sensation to a taper run but much, much slower. <div><br></div><div>My fitness is at a ten year low and I'm the heaviest I've ever been at 175. And truthfully, it's a comfortable place and I don't mind being here. I thought I might miss the daily workout ritual but with a lot going on in my career and family life, fitness isn't a priority. </div><div><br></div><div>I put my Trek Speed Concept up for sale and look forward to building up the Felt FC road bike this summer. </div><div><br></div><div>Adrienne is doing Door County HIM next month. Hope to see some familiar faces there. </div><div><br></div><div>Until then, Matt</div>Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-10220595436827872712015-02-04T21:09:00.001-06:002015-02-04T21:09:32.888-06:002015This is my year to focus on family. Elliot Grace is growing fast and I want to see every minute of it. <div><br></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Adrienne is signed up for IM Wisconsin so I'll be there cheering. </span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Matt</span></div><div><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div><br></div><div><div><br></div></div>Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-59357495837399655242014-10-19T13:26:00.001-05:002014-10-24T07:03:36.049-05:002014: Ironman Hawaii<div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ9hSJ4DN9bbx71vDgTD2lqpkfSmq9tdr2Dzbf_KPZZ8e7QyKfj1SVuKQLWotQ7A3I5OpKsDE-lufVoW5rPC4VBAW6iR3BYEdgB8gmjwOgs8A939Ynhi9lCpFHi9vsNg5pKfp7X62yUPwL/s640/blogger-image--1116326321.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ9hSJ4DN9bbx71vDgTD2lqpkfSmq9tdr2Dzbf_KPZZ8e7QyKfj1SVuKQLWotQ7A3I5OpKsDE-lufVoW5rPC4VBAW6iR3BYEdgB8gmjwOgs8A939Ynhi9lCpFHi9vsNg5pKfp7X62yUPwL/s640/blogger-image--1116326321.jpg"></a></div><br></div><div><br></div><div>Ironman Hawaii October 2014</div><div>10:23</div><div><br></div>No matter the time or distance, I enjoyed every moment. While clearly it wasn't a PR, I consider the race a great success. <div><br></div><div>Pre-Race </div><div>Our first baby Elliot Grace was born five weeks prior to me reaching the starting line. The joys of being a new dad outweighed the time commitments of training. While I did do some great rides with Thomas Brunold, I cut short the few 4+ hr rides. Swimming was twice a week for 4-5K total -- not much but enough to finish. Running was good; I got the mandatory 2+ hr runs in but completely faultered when doing the last 2 hr run three weeks prior - my body was too tired from lack of sleep. </div><div><br></div><div>With Elliot still a few weeks old, Adrienne had to stay home. I made the trip alone arriving Wednesday afternoon. Race was Saturday. </div><div><br></div><div>Swim 1:01</div><div>I started in the middle, three rows back. I swam with feet the whole time and chanted "swim daddy swim" which was the slogan on Elliot's race day cheering outfit. </div><div><br></div><div>T2</div><div>The changing tent was packed. I got my stuff and ran with shoes and put them on at my bike. </div><div><br></div><div>Bike 5:20</div><div>I had a lot of traffic all the way to Hawi. The first penalty tent had 20+ guys in it that I rode with. My power was erratic. It wasn't much over 200 watts (ave) all the way to Hawi. After the turn around I saw the next penalty tent filled with another 20-30 guys - many of whom rode around me. </div><div><br></div><div>I did well with getting down from Hawi but shortly after waikeloa I entered a gray spot where I didn't hold much power. A lot of bike traffic passed me those last 30 miles. I really didn't care; instead, I focused on hydrating, food, and salt tablets. </div><div><br></div><div>T2</div><div>I got off my bike and my legs felt good running to the gear bag. Inside the tent I put on my shoes and got sunblock. </div><div><br></div><div>Run 3:52</div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXyHJwFp4oQuWI2la6FQaBIjsdJXOiBEk-6N3lgyGGIFkeRpLZ8bUOFaE1k0BAdS4OSBGMcby2I0fxL2t0TqDq3bkzaR8Yt-HMmT1NOObMzMeuyPhWMMGYUAFJELwcNzlXmZJFSaRIdtJx/s640/blogger-image-1270254346.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXyHJwFp4oQuWI2la6FQaBIjsdJXOiBEk-6N3lgyGGIFkeRpLZ8bUOFaE1k0BAdS4OSBGMcby2I0fxL2t0TqDq3bkzaR8Yt-HMmT1NOObMzMeuyPhWMMGYUAFJELwcNzlXmZJFSaRIdtJx/s640/blogger-image-1270254346.jpg"></a></div><br></div><div><br></div><div>Okay, I'll admit that I knew that I was going to walk some aids stations when I ran out. The weeks leading up to the race gave me the perspective that I needed to be conservative and just finish. Adrienne and I did the race together in 2011 and I recalled a few of those memories during the run. </div><div><br></div><div>I never stopped running until mile 9 when we turned right off of Alii drive back toward Kualani hwy. Then I ran to Palani and walked up the hill to the Queen K. From there I ran the whole time but walked every single aid station. At Kona, the aid stations are nice and long and I enjoyed walking slowly through them. </div><div><br></div><div>Near the end of the Queen K I felt good enough to pick it up and roar down Palani like Adienne and I did in 2011. It was fun. The finish line came up quick and I soaked up the moment crossing in 10:23. </div><div><br></div><div>Post Race</div><div>Immediately after and subsequent days later, I felt good. </div><div><br></div><div>Next year I'll be doing short course racing and being a dad while Adrienne gets back into training. She's doing Ironman WI. </div><div><br></div><div>See you at the races!</div><div><br></div><div>Matt </div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidM4ztvr6b1IJukjgQGTGC0KOxcmuwhJAvvNcTbtlkBHGlTn463-WwtSr0UMGhLouK_Al0CooRi3HOrD5W9-ZTb8uXCh6JGjxEez6KUnKBnCQke15KNDVMXfEaKgScgzN9-o4VR-PdFdL3/s640/blogger-image--491291646.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidM4ztvr6b1IJukjgQGTGC0KOxcmuwhJAvvNcTbtlkBHGlTn463-WwtSr0UMGhLouK_Al0CooRi3HOrD5W9-ZTb8uXCh6JGjxEez6KUnKBnCQke15KNDVMXfEaKgScgzN9-o4VR-PdFdL3/s640/blogger-image--491291646.jpg"></a></div><br></div><div><br></div>Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-43794161942653212252014-08-26T11:28:00.003-05:002014-08-26T11:29:16.786-05:002014: Ironman 70.3 RacineIt just wasn't my day.Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-84159848218476610632014-06-12T10:54:00.001-05:002014-06-12T12:21:28.521-05:002014: Ironman 70.3 Kansas<div class="separator" style="clear: both; text-align: center;">
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4:28<br />
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6 AG</div>
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A "C" race yielded a "C" like time. With Kona way out there in October I got a later start to formal training. Going into the race I did only did one or two bike workouts above zone 1. This put me way behind the others - Zucco, Girard, Iott, Bishop, and Bowe - coming off the bike. </div>
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Swim went good. I had tried the brand new Kayenne goggles that got redesigned (small fit version) and had the left lens fill up with water. Still I did just fine with a low 28 swim. </div>
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Bike was comfortable. I rode around 245 watts and ended the day with 241 NP and 233 ave. When I saw that it was the same as last year but I was 3 minutes slower, I took a close look at my race photos for my bike positioning. I didn't like what I saw: aerobars titled too high, seat too low. Once I got home I reviewed my fit coordinates and found my seat was 3 cm too low and aerobar tilt off. I wasn't surprised because I didn't use my bike last year for IM WI and I hadn't taken a look at it since it was shipped back to me from Specialized for repair in Oct 2013. Oh well. 2:28</div>
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Run felt great. Last year I felt horrible. I didn't focus on anything other than my breathing - no stitch this time. Ran most of the miles at 6:2X-6:3X with the hills at 6:40s. Came in at 1:27:00 flat for a 6:3X ave. </div>
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Overall, I came in 6th in the AG. The others in front had clearly circled this race as an "A" race ready for war. Initially I felt embarrassed about how I did but after talking it over with Pierson I got some perspective. Next race is Racine and that one is an "A" race. </div>
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Things to remember:</div>
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- 900 CarboPro calories on the bike with Nuun tablet = great</div>
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- 2 salt tablets on bike (cool day)</div>
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- no drink on run until mile 7 (only had coke) </div>
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- no side stitch entire day</div>
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- lunch = Jimmy Johns Turkey Tom; dinner = 2 cans of Campbell Chicken and Rice soap, 2 salt tablets </div>
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- breakfast = 2 powerbars, MuscleMilk, 4 salt tablets, bottle of Gatorade with PreRace added; done by 5:15; race start was 7:30<br />
- 5x15 sec breathing exercises with EMST150 device race morning around 4:45AM</div>
Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com1tag:blogger.com,1999:blog-1681935516749441306.post-7230759115992524482013-12-26T12:27:00.000-06:002013-12-26T12:36:59.797-06:002014 Zoot <div class="separator" style="clear: both; text-align: center;">
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2014 is another Kona year. The race is already on my mind despite snow in my driveway. I hope to start formal training in March and have a great finish there. Kona is a hard race. I watched a number of great guys this year stumble to a decent finish on Alli' drive. However, not one of them smoked it. If that doesn't scare you, you're a fool because it scares the sh#t of out me. Guys like: Rick Lapinski, Matt Ancona, Joe Kurian, Mark Harms, Steve Johnson, Adam Zucco, Luke Lengfeld, and Mike Lavery. The one guy I was particularly excited about watching was Harms. That guy is professional material and his race at Kona was spectacular! He came off the bike in the top 10 amateur and quickly worked his way up near the front before melting in the lava fields. He gets my vote for best performance (among my friends). (Thomas Brunold gets second because he rode his bike like a Mad Man at IM Wisconsin.)<br />
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Sponsorship has changed for 2014. Zoot is going to be providing me with equipment to stay comfortable. I look forward to representing the brand. Last year, I got their tri and bike kits and it was by far the best fabric I've worn.<br />
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See you at the races.<br />
<br />
Matt<br />
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<br />Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-89822149544976784192013-12-26T12:02:00.000-06:002013-12-26T12:02:33.759-06:002013: Kona Spectator<div>
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Adrienne was in Kona racing this year. I got to sit back and enjoy the view. Here were my many observations for when I race there next year.<br />
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Temperature Management: <br />
- Splush drinks in the new FLOE water bottles (insulated). Freeze them the night before; have second in an insulated envelope in bike special needs<br />
- Spend the first 15 minutes on the bike cooling the body by cold water on head/body<br />
- Chemical Instant Ice Pack in run bag; run out of T2 with it on head covered by hat<br />
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Pacing & Strategy:<br />
- Start way left<br />
- First 200 yards continues to determines the swim group; swim hard and fast to get with the right group<br />
- Under bike the first 30 minutes to get body cooled off<br />
- Ave/NP watts of 220-230 is plenty to ride and be near the 5:00 mark<br />
- Run up Palani very, very slowly. The pros did it at snail pace; the ag'ers tried to go faster up it than all the pro's.<br />
- The out and back on Alli totals 10 miles; the out and back on Queen K is 16 miles including the Energy Lab; the out and back for the Energy lab is about 4 miles<br />
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Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-12646461484061898542013-09-10T19:24:00.001-05:002013-09-16T09:18:17.120-05:002013: Ironman Wisconsin<div class="separator" style="clear: both;">
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9:37</div>
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19th OA</div>
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3rd AG</div>
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2013 Ironman Wisconsin </div>
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It was a great outcome this year. The biggest factor for the improvement was getting a coach, Mike Pierson. I'll give credit where credit is due. </div>
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I'll tell you I felt fine the whole race until the second loop of the run. As I turned around, I said to myself " you don't want to do this but you have too." At mile 23 the pace fell way off (9:03 pace versus 7:00). At mile 22 a guy in my age group caught me but I saw him coming miles ago. He was running faster and ended with a 2:58 marathon. Also, I knew that the next guy was two miles back having ran past him and two or three guys in my age group in the first mile. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmYQDIkA5p_7aBPJNm0JMf50jd7VYlzrGaF2Vwg-FbmVHlKJFX-sImfSRhGsvYbm1qig1rPgCHVBCASoMh8JN2Zb9mTtQsuq-eHybTaZhJgeGGNhWpQyz2w_f_9qA0KcRR-1H1yqMb4dZO/s640/blogger-image-1855828574.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmYQDIkA5p_7aBPJNm0JMf50jd7VYlzrGaF2Vwg-FbmVHlKJFX-sImfSRhGsvYbm1qig1rPgCHVBCASoMh8JN2Zb9mTtQsuq-eHybTaZhJgeGGNhWpQyz2w_f_9qA0KcRR-1H1yqMb4dZO/s640/blogger-image-1855828574.jpg"></a></div><br></div>
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A few other notables for my sake to remember:</div>
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- day before meals: breakfast (muffin, banana) lunch (IHOP 2 eggs and potatoes) dinner (2 cans of Campbell's Chicken and Rice soup) 12 salt stick tablets during the day, sports drink, no water</div>
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- race morning meals: breakfast (3 powerbars), MuscleMilk bottle, 2 salt stick, 8 oz sports drink, done by 5:15 AM</div>
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-EMST150 - 5 breathe strengther exercises about 20 seconds apart around 5:00 AM</div>
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- tire pressure at 105 psi</div>
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- 2000 calories of carbopro on the bike</div>
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- gum on the second loop of bike</div>
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- 8-9 Salt stick on bike (caffeine type)</div>
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- Had some water from each aid station on bike portion</div>
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- Red Bull in special needs bag</div>
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- Scicon 430 CC bike bag: Tufo S3 lite spare, 2 CO2 with tire adapter, razor blade, zipp valve extensor</div>
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- 5:12 bike split 229NP 219AV 89 cad</div>
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- Sports drink only first loop of run; Coke only second loop; took in 8-9 Salt stick</div>
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- Red Bull in special needs</div>
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- Breath Right Nasal Strip until it fell off late in bike portion</div>
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- I had to hang on to the Joule computer for the entire bike section because the cradle was too loose. At the first two bumps on John Nolen Dr it went flying forcing me to stop and go back and get it. </div>
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- Thinking a yellow jacket hit me in the bike shorts, I had my head down and not looking up which caused me to swing over the yellow line. A Marshall soon arrived and gave me a stop and go penalty. </div>
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Important thank you's:</div>
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- Scott Bowe</div>
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- Thomas Brunold</div>
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- Lane Brostrom ( I rode his bike because mine broke the week before the race )</div>
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- Family</div>
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<br>Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com1tag:blogger.com,1999:blog-1681935516749441306.post-84815447507912931072013-08-23T12:50:00.001-05:002013-08-23T12:50:04.320-05:002013: Aquathon<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_lbxvC3M_BbDzClGBBOwNa3H9wi7rcN6IbNxl99jOZ6C8kbrIze1DFeQMGO26i1C2B0oyhOc7HOOisnU1CowDS7zMK6Vdj5oSCBxxUdfibGNIXMczg1RhS7x_j4p6fOia5IqrxVsi9LDz/s640/blogger-image-1283285651.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_lbxvC3M_BbDzClGBBOwNa3H9wi7rcN6IbNxl99jOZ6C8kbrIze1DFeQMGO26i1C2B0oyhOc7HOOisnU1CowDS7zMK6Vdj5oSCBxxUdfibGNIXMczg1RhS7x_j4p6fOia5IqrxVsi9LDz/s640/blogger-image-1283285651.jpg"></a></div><br><div>(Jeff May and I)</div><div><br></div><div>I did the Milwaukee aquathon with a few friends. It was a great evening of low key exercise. And yes, I managed to run good with a 18:08 5k. I redeemed my lackluster run time from last weekend. </div><div><br></div>Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-33704386512182229412013-08-19T21:15:00.001-05:002013-09-11T15:25:39.670-05:002013 Waupaca Triathlon<div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu7NPLtjB9wXe_VLncNK_RlmAsmDNrcc97EAaHq9ByebHVQifXnbASt3AUAlLxl1JxruS6rTJkv5xvT9STgp-AT6VI1Qay9O0r3yZhBfjz-v25L4zfc4XN2VKqpwoTuO9QB9qfcUL824vy/s640/blogger-image-1738246831.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu7NPLtjB9wXe_VLncNK_RlmAsmDNrcc97EAaHq9ByebHVQifXnbASt3AUAlLxl1JxruS6rTJkv5xvT9STgp-AT6VI1Qay9O0r3yZhBfjz-v25L4zfc4XN2VKqpwoTuO9QB9qfcUL824vy/s640/blogger-image-1738246831.jpg"></a></div><br></div>This was a great race and reminded me of Camp Whitcomb Mason, which no longer exist. They even had a lane line to swim next to. <div><br></div><div>I took the swim out easy to see what the others around me would do. One guy took off so I followed him. He held up good for 200 meters before slowing down. I waited until 500 meters before attempting a pass but he wouldn't have it. So I just swam on his hip until the exit. </div><div><br></div><div>At T2 the lead swimmer took off like a bolt; And to me looked like he was burning some matches to do so. </div><div><br></div><div>About 7-8 minutes in the bike I passed him and enjoyed a good solid bike and the lead the rest of the way. </div><div><br></div><div>The run was a nice stiff jog and I was happy to avoid any sort of side stitch. I think I need to work on my finishing speed next year. 6:20 pace for the end of a sprint triathlon is lousy. </div><div><br></div><div>Next is IMWI. Hope to see everybody there. </div><div><br></div><div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdSxYAa7KPWHdQ0UH74Qe-rvRkgqza9yTf3JUybXG_FEFT3_KJWeSlN4KGKWtRFDvG2BJqIB9tXqt0nIfRi_fP_b1ez2bYntL8IskBBfPOTMzUhc3b0t8tRZkRg6loBzi2M_lY99xiRJnX/s640/blogger-image--1178223831.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdSxYAa7KPWHdQ0UH74Qe-rvRkgqza9yTf3JUybXG_FEFT3_KJWeSlN4KGKWtRFDvG2BJqIB9tXqt0nIfRi_fP_b1ez2bYntL8IskBBfPOTMzUhc3b0t8tRZkRg6loBzi2M_lY99xiRJnX/s640/blogger-image--1178223831.jpg"></a></div><br></div><div><br></div><div><br></div>Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-14449370500590015192013-07-08T09:57:00.000-05:002013-07-08T09:57:06.033-05:002013: Mighty Wolf SprintMighty Wolf Sprint Triathlon<br />
Winnecone, WI<br />
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There is fun, low-key triathlon in the Fox Valley area. We had a good time among friends.<br />
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1st OA<br />
1:01Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-18782173836550619902013-07-02T11:34:00.000-05:002013-08-20T07:42:14.126-05:002013: Ironman 70.3 Kansas June4:25<br />
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The last time I did a triathlon was Ironman Hawaii in 2011. My effort at Ironman 70.3 Kansas reflected my absence. I made a number of mistakes and kind of forgot how tough these really are.<br />
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Swim -<br />
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At the time, I didn't know who Bill Bishop was, but I quickly found out. Apparently, Mr Bishop was a hot shot swimmer with a big chip on his shoulder at University of Minnesota. Since then he hasn't lost either the talent or the cockiness. When I lined up in the water I asked around to see if anybody was going to swim under a 30. Out of the blue Mr Bishop informs all of us in the front row that he's going to swim a 23. Whoaa, yipee, skippy, wow! Well, I did my best to poke fun of the guy for such a ludicrous proclamation but in the end I ate crow. He went out to did it although he DNF'ed on the run.<br />
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In the end, the swim went well.<br />
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Bike -<br />
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I got to work on riding with a power meter. I was struggling to balance various conflicts: drafting, passing people, longs downhills, sustaining power. Result: Ave 241 NP 233. My goal was 250 Ave. The fitness was there but my riding style to make that happen wasn't.<br />
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Oh yea, 6 gels wasn't enough. I slightly bonked. I'm not a huge eater out on the race course and can handle slight bonks. Kansas became yet another on the list of other races where I kind of skimped on food intake. Things I need to remember:<br />
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- keep cadence at 90-94, not 82-86 even though helps the numbers appear more even<br />
- remember to keep the zeros out of the calculation on the Joule for cadence<br />
- for now it might be better to simply execute the bike as planned with NP and Ave power and not worry about penalties. At 250-270 NP/Ave power, nobody will get in the way; at 220-250 things do get messy with other riders catching up and slower guys that you're trying to pass attempting to block or retain their position<br />
- eat 8-9 gels<br />
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Run -<br />
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Started the run under fueled - felt like I wanted to take a nap. Tried to have the sports drink and cola turn me around but it didn't. Felt tired and slugged out a 1:29 in hot temperatures. <br />
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Next race is Ironman Racine. <br />
<br />Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com2tag:blogger.com,1999:blog-1681935516749441306.post-8879720366116588732013-04-21T14:23:00.002-05:002013-04-21T14:23:26.487-05:002013: Oshkosh Half MarathonApril 21, 2013<br />
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1:21:19<br />
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Ha, I have to chuckle in reflection. I view my outcome a lot like Javier Gomez's ITU race yesterday in San Diego. A few things didn't go my way. <br />
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1. I've been struggling with some really tight gluts from doing some different biking sets this year. Add in some long car travel, things were tight. I had some ART done the day before the race, but it wasn't enough. My right gluteus medius grew into a minor ache as the race progressed. At miles 7-8, the gluts on both side started to cramp and suddenly other minor player muscles like vastus lateralius and IT Band had to compensate to keep going. The effort felt the same, but the pace was much slower. <br />
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2. It was cold. I dressed in shorts, short sleeve shirt, visor and running gloves. I should have ran in running pants and a long sleeve shirt. I felt warm for the first 2 miles, but got a little chilled from there on. <br />
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3. Trick ankle flared up. Yup, that's the old injury that occurred 15 years ago while playing soccer. In cold temperature and/or rainy day it aches. Today it was a problem. To compensate, I ran more on the mid-foot compensate. <br />
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Splits:<br />
1 - 5:53<br />
2 - 5:55<br />
3 - 5:56<br />
4 - 6:03 (into wind)<br />
5 - 5:57 (into wind)<br />
6 - 6:07 (into wind)<br />
7 - 6:06<br />
8 - 6:04<br />
9 - 6:22<br />
10 - 6:17<br />
11 - 6:35<br />
12 - 6:34<br />
13 - 6:23<br />
.1 - 6:04<br />
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I'm going to brush it off and have a better outcome next time. Take home points: skip the weekly hard bike ride and take a salt tablet at mile 5. <br />
<br />
Matt<br />
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Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-57437108195586767572012-11-07T09:36:00.001-06:002012-11-07T09:44:17.544-06:00Moab MTB Trip<div class="separator" style="clear: both; text-align: center;">
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A few weeks ago I had the opportunity to travel to Moab, Utah for a three day mountain biking trip with Lane Brostrom and his brother Marc. The experience for me was no different than a midwest skier's first trip out west. I was in for some scary stuff. </div>
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We rented bikes from Poison Spider Bicycle Shop located on Main Street. My bike was the Niner RIP featuring dual suspension (a must have in my opinion) with 29 inch wheels (another must have). Acoomodations were at the Best Western Canyonlands also on Main Street. </div>
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<strong>Day One</strong> was Slickrock. New riders to the Slickrock park are offerred the opportunity to ride a short practice loop to get accustom to the riding surface and the technical challenges of Moab's severe ups and downs. We skipped that introductory loop and immediately launched ourselves into the most technical riding I'd ever faced. Frankly, I was scared and the hesitancy showed. Lane and Marc weren't sure if I'd make it because I kept lagging behind. After two hours, I managed to loosen up and ride with some confidence. It was a great day of riding that lasted about four hours. Afterwards we played frisbee in the parking lot before riding bikes back to town (fyi - we drove up to the park's entrance; small fee to enter it).</div>
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<strong>Day Two</strong> was Gemini Bridges. This was the easiest ride of the trip, but still very technical. Bull Run>Great Escape>Little Cyn (Canyon)>Arth's>Portion of Getaway>Metal Masher Rd>trail head off Hwy 313. </div>
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<strong>Day Three</strong> was the Whole Encilada (Burro Pass>USFS Road>Hassard County Road>Kokopelli Trail>UPS Road>LPS Road>Porcupine Rim). This was an epic seven hour ride covering thirty six miles with the most technical riding I'd ever encountered. We took a shuttle van that started at the bike shop ($25) that took us up a mountain where we climbed out into the cold. I was glad to be wearing arm and leg warmers plus a light jacket. From there we rode another thousand feet of elevation before making our long descent. <br />
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The first two hours had numerous extreme downhill sections that made me fell like I was falling downward. After a couple of creek crossings, we rode through a beautiful stretch of Ash trees. From there we rode through some wide open stretches before working our way to the most technical section --a 4x4 road that looked like a road of splintered rock. That means if and when you fall, you land on rock not soft dirt. All and all, I managed to stay upright until the 5 hour mark. Somewhere along the beginning portion of the Porcupine Rim I fell. When my front wheel rode off a ledge, landing on a slight incline, my front wheel got stuck causing me to flip over the handlebars. Upon landing, I placed my hands out and my left thumb took most of the weight. Immediately I knew I sprained the thumb. After picking myself up, I could tell it was a grade 2 sprain and that riding back was going to be painful. </div>
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After a few minutes to regain my composure, we took off and I did my best to manage the pain. Marc had some Advil along that I took and that started to kick in about 30 minutes later.<br />
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It was a long haul back. We had another two hours in front of us and I was bonking. Somehow I thought this was a 10 mile ride so I had only packed two Powerbars. So for the next few hours I grimaced at the pain and tried to ignore the ache in my stomach. The last thirty minutes of ride was not rideable so I walked bits and pieces of it. In many sections the trail led right to the cliff's end making any sort of mistake a fatal one. Eventually, the end came and after catching my breath, I felt reinvigorated enough to ride hard back to town and give back my bike. <br />
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It was great trip and something I look forward to doing again. <br />
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PS Because my flight got delayed I spent another day in the area of Park City, Utah in a quaint town of Coalville. Because Marc has a decent motorcycle collection, we did a nice ride in the area in the early evening. <br />
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Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-80654289122913516612012-09-20T16:56:00.000-05:002012-10-06T09:12:44.569-05:00IM Wisconsin 2013 <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEz21aBImYrWKZ99lmVGk91pfZNjKhZq063-absfEDvWxalBnJN27zTnS8sNwGOVbyc1N1TvfCWsHOMOQgAi2hq6yFC2AJ_plwv6llM05fJ6UMwQqUSPujlLIZkX3yMhcICe3DZheRY0nz/s1600/tortoisehare.jpg" imageanchor="1"><img border="0" height="346" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEz21aBImYrWKZ99lmVGk91pfZNjKhZq063-absfEDvWxalBnJN27zTnS8sNwGOVbyc1N1TvfCWsHOMOQgAi2hq6yFC2AJ_plwv6llM05fJ6UMwQqUSPujlLIZkX3yMhcICe3DZheRY0nz/s400/tortoisehare.jpg" width="400" /></a><br />
I signed up for Ironman Wisconsin 2013. 2012 was a fun year without a single triathlon. Without the burden of a weekly training regiment, I had a lot of free time. It allowed me to have a life as well as participate in a few non-athletic hobbies as well. Last year in the midst of traveling to Kona, we bought a mid century modern house in Fox Point. It has permitted me to grow my MCM furniture collection and abstract-modern art collection. At this point, I'm nearly at the end given the space requirements of the house so another endeavor needs to fill the time hence the return to Ironman. <br />
<br />
Since I've had a number of good races under my belt and done Kona, I don't really care about how it turns out and remain focused on being the rabbit and Thomas Brunold being the tortoise, ie keeping Thomas Brunold staying behind me for as long as possible (or any others for that matter.) My guess is that it'll take: <br />
<br />
Swim - 55 <br />
Bike - 5:10 <br />
Run - 3:02-05 <br />
<br />
Training Benchmarks become: <br />
10x200 on 2:30 with 10 seconds rest <br />
230 watts for 4 hrs <br />
7:05 pace for most runs <br />
<br />
Race Day <br />
Swim - hard the first 100 yards, settle in <br />
Bike - 220 watts; 260 hill cap <br />
Run - 7:00 for first three miles then a bit faster <br />
<br />
The funny thing for me is that my wife Adrienne is the biggest pusher of this. She is tried of me goofing off and thinks I need to do this race to achieve my "nearly perfect race" as most of the ones in the past were be marred by inexperience, flat tires, a penalty, and a busy work schedule. I can live with those hiccups, but she cannot. Secretly, I think she just wants me to be her training partner and do every workout with her rather than just a few like I did this year. See you out there training! Best Regards, Matt Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com3tag:blogger.com,1999:blog-1681935516749441306.post-72776850850349041902012-04-11T23:30:00.003-05:002012-04-11T23:34:57.072-05:00South Shore Half Marathon<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEFuPn7l_ksk-QHAbc3lk_Fwa2jGRoOPKDp6lCHWgbRhSfFa-_SYkfY4F3SDSmSczgjNRm3fqiUVS0Na3kmBUiisuctfFBE_dBhfKsKfmK-ZDCp9s6vPx1cV1PIgDmOlsrtJ2XOyPixn9-/s1600/South+Shore+Half+Marathon.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 289px; height: 90px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEFuPn7l_ksk-QHAbc3lk_Fwa2jGRoOPKDp6lCHWgbRhSfFa-_SYkfY4F3SDSmSczgjNRm3fqiUVS0Na3kmBUiisuctfFBE_dBhfKsKfmK-ZDCp9s6vPx1cV1PIgDmOlsrtJ2XOyPixn9-/s400/South+Shore+Half+Marathon.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5730367289689667458" /></a><br /><br />1:23:06 <br /><br />I had a fun time doing this with Scott. He was looking to go 1:19 and take out the first few miles at 6 flat. I hung on for about 2.5 miles before settling in at 6:2X pace. Certainly not a hot rod time but good considering weekly run mileage is about 15-18 miles/week.Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-65191632051554213642012-03-17T18:02:00.002-05:002012-03-17T18:04:41.604-05:002012: New Season<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0eNdTtbb0fvKJ13Be5lwSuLV40DZF-ip0eQzhhyphenhyphencWgaKs-RG-0rRRM-TwlBriNVA0eVSZBt9t2ev93i0l3Uo9vadGi-xyduRg9g8hT_mciJVWId1OsbGqK3AoM8Ewc2bOln0ViTfN9j0K/s1600/TRIWI_NEWLGO.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 205px; height: 104px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0eNdTtbb0fvKJ13Be5lwSuLV40DZF-ip0eQzhhyphenhyphencWgaKs-RG-0rRRM-TwlBriNVA0eVSZBt9t2ev93i0l3Uo9vadGi-xyduRg9g8hT_mciJVWId1OsbGqK3AoM8Ewc2bOln0ViTfN9j0K/s400/TRIWI_NEWLGO.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5721005663799325762" /></a><br /><br />The season is about to begin and the local triathlon club TriWisconsin is having their kickoff party next week. <br /><br />I hope to see you there.Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-58416405770119407622012-01-10T18:10:00.003-06:002012-01-11T21:57:25.050-06:002012: Outside Magazine<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg-1QtLxdYhvSeXArCNTP0L6XXwQ8nyKE6JlMna8eNHQ_y3R3uAnf0joNeNmDQHGfnvS5PQl3_VTnCI_bY5AIJ4bjU30vRv9bzbWgq8golS6cW6IW-luJvwRi00rMbgIX5mtxhjl2GbRKi/s1600/Article_TransitionTimeHome_01102012+Outside+Magazine.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 393px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg-1QtLxdYhvSeXArCNTP0L6XXwQ8nyKE6JlMna8eNHQ_y3R3uAnf0joNeNmDQHGfnvS5PQl3_VTnCI_bY5AIJ4bjU30vRv9bzbWgq8golS6cW6IW-luJvwRi00rMbgIX5mtxhjl2GbRKi/s400/Article_TransitionTimeHome_01102012+Outside+Magazine.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5696160486879966626" /></a><br /><br />February 2012 Outside Magazine<br /><br />On the right side of the picture: <br />Cam Knuth <br />Matt Amman<br />Adrienne AmmanAhttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-43625529144871123862011-12-28T18:55:00.004-06:002011-12-28T19:15:47.735-06:002011: Wrapup<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKR00GzzYmf9hYwY4bQXf_tCXyefqFgIHrCmFzpmYaRACj65Nsxuy0yO2quCvc0ZUBhONx3A9vieEl4cw71VE3n8ujpJuR8vP-YmMOp0KAU_MDMbBcje3yo8BbUW55KMKnwevvDPLB0W17/s1600/1290780268_abstract-art-0020.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKR00GzzYmf9hYwY4bQXf_tCXyefqFgIHrCmFzpmYaRACj65Nsxuy0yO2quCvc0ZUBhONx3A9vieEl4cw71VE3n8ujpJuR8vP-YmMOp0KAU_MDMbBcje3yo8BbUW55KMKnwevvDPLB0W17/s400/1290780268_abstract-art-0020.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5691347859754053090" /></a><br /><br />This has been an interesting year. It was a constant juggle between the fun of participating in a new work venture and the drag of Ironman training. I knew upfront that Ironman was going to take a back seat this year and that work was ramping up; however, I did not expect to have significant hangups when it came to training. Unfortunately, I did get sidelined for awhile. <br /><br />As I danced across the Central USA for work, I visited too many YMCA's to remember, along with unknown roads, parks, and sidewalks. On my third trip to St Louis, running around the Arch was becoming a bore, especially since it was nearly midnight when I finally fit the workout in. The eventual result was a bad back that lingered with me through Ironman Hawaii. <br /><br />While the finishing times at this year's races were not great, the fun level was mostly high. American Triple T was a record bottom mainly because the motivation was low, the training going in was too hard, and I got lazy during the races and forgot to take-in the necessary nutrition. Thank goodness I'm not going back to Ohio. <br /><br />Ironman Hawaii was fun. Because of the aches and pains it wasn't as fun as I'd hope. Adrienne and I did manage to cross the line together, something unique, but that uniqueness did not satisfy the need for conclusion. We both left Hawaii with feelings of "only if." Is there another Ironman Hawaii to come? At the moment, I'll say yes. If life doesn't get more hectic, I figure I'll go back to race the race. <br /><br />2012 remains uncharted. I have resumed training with Adrienne to the extent of doing something for fitness. I may do a few races this coming year.Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-29201843570698792252011-10-09T14:49:00.013-05:002012-05-16T12:24:35.075-05:002011: Ironman Hawaii<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuUeY3lzhRYEqqIAgf1sDhb-ghKzYZL5PKYVQUmgJA_jabS_aFxiLqYbLcyG9APZHCaHCFzlmBIaUtTa6mRohWzHMC31C1gBigDffs-VpVbPF_Om0-gFDBPXIWCYM-mEIPT98iQQRQJDYh/s1600/IM+HI+Tri+Mag.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5663446600368968114" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuUeY3lzhRYEqqIAgf1sDhb-ghKzYZL5PKYVQUmgJA_jabS_aFxiLqYbLcyG9APZHCaHCFzlmBIaUtTa6mRohWzHMC31C1gBigDffs-VpVbPF_Om0-gFDBPXIWCYM-mEIPT98iQQRQJDYh/s400/IM+HI+Tri+Mag.jpg" style="cursor: hand; display: block; height: 267px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdNCccMxC5ae8zBJQmrCt1xx-81Jk-NWIVixHavHgPV1h_Q1dInAOXk3chmBlEz4JCLT9nvUjlLj3PZIYBVuoxpvzIpZkcH8V32Ysjq0HOu-7AofPpn80kzlxnnmjl4huhg256Q3y9NEto/s1600/Ironman+Hawaii+logo.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5661582046688473778" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdNCccMxC5ae8zBJQmrCt1xx-81Jk-NWIVixHavHgPV1h_Q1dInAOXk3chmBlEz4JCLT9nvUjlLj3PZIYBVuoxpvzIpZkcH8V32Ysjq0HOu-7AofPpn80kzlxnnmjl4huhg256Q3y9NEto/s400/Ironman+Hawaii+logo.jpg" style="cursor: hand; display: block; height: 163px; margin: 0px auto 10px; text-align: center; width: 310px;" /></a><br />
10:58<br />
<br />
The race was insane! <br />
<br />
Swim: I started in the second row with Adrienne and Cam Knuth. As the cannon went off, the chaos started. It took me just under 30 minutes to get to the turnaround. The whole time I was battered, kicked in the face (causing a small laceration underneath my eye), and felt I like I might drown about 20 times. It was really scary. The swim experience alone made me realize that I don't think I'm coming back to do this race again. Unlike the two practice swims before hand, the salty taste did not overcome my taste sense. (This trip was the first time I swam in the ocean and I battled some sea-sickness and salt-water taste.) <br />
<br />
T1: I took my time. I happened to sit down across from Madison, WI Mike Lavery. He commented to me that the swim was brutal. I agreed. <br />
<br />
Bike: The week before the back was feeling better than it had for a long time. However, when I shaved my legs the night before the race in the tub, I re-aggravated my left SI joint. Race morning I woke up and it was really stiff and vunerable. I was noticeablely worried. At the race site, I happened to find the ART docs and they worked it over and I got it adjusted. It made it feel significantly better. <br />
<br />
I took the first 10 miles easy. Dennis Melowski & Steve Chapin soon passed me. I kept the watts around 200. My pre-race watt target was 180-200 watts. Given my lack of training, I was realistic about it. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKq4QoeCJ2liCX_WEI_Aw63m97r4AZ3q5RWRkEb6oAMSWPao0bAGjnwyEwAa8eFZVGNG6kQH1NrQTvQuQ18BfkOygpRSZBXTsFP5RRu7_DwyIzXQ9NtIjFHrFN3-hBRF9B_nQkykUeeqGS/s1600/photo2.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5662415013594079618" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKq4QoeCJ2liCX_WEI_Aw63m97r4AZ3q5RWRkEb6oAMSWPao0bAGjnwyEwAa8eFZVGNG6kQH1NrQTvQuQ18BfkOygpRSZBXTsFP5RRu7_DwyIzXQ9NtIjFHrFN3-hBRF9B_nQkykUeeqGS/s400/photo2.JPG" style="cursor: hand; display: block; height: 267px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmXEQLULNOKhAmmx2MFQ6dn39NUEFHTwaXhcMFUzlEqvmlnSOzY3HkRPjS_SxakhCMTjuyBufrDmnnnRTVqBSw7tJn_ZpJ9nu1M_BS1drgukbjIhNy17nYWzIxzQIur-YbA8UFC7DRW5yE/s1600/Picture+%2528Metafile%2529+5.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5664935654916436450" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmXEQLULNOKhAmmx2MFQ6dn39NUEFHTwaXhcMFUzlEqvmlnSOzY3HkRPjS_SxakhCMTjuyBufrDmnnnRTVqBSw7tJn_ZpJ9nu1M_BS1drgukbjIhNy17nYWzIxzQIur-YbA8UFC7DRW5yE/s400/Picture+%2528Metafile%2529+5.JPG" style="cursor: hand; display: block; height: 224px; margin: 0px auto 10px; text-align: center; width: 342px;" /></a><br />
<br />
I rode about 85% of it upright trying to manage the back discomfort. I had a lot of discomfort in the right glut. <br />
<br />
I had to white-knuckle it up to Hawi the winds were that bad. <br />
<br />
At 110.5 miles, I got a flat tire by hitting a road reflector on the side of the road. It tore open the sidewall of my front wheel. The hole looked bad and was going to be surprised if PitStop fixed it. It did not. Then I got to work removing the razor blade taped to my frame and cut the tire off. Shortly after that, race support showed up and they put the tire on for me. After I inflated, I rode the last bit in. <br />
<br />
Adrienne was about 10-15 minutes ahead of me I suspected. <br />
<br />
T2: Again, I took my time. The run around the pier was long. The legs felt great because of the easy bike effort. <br />
<br />
Run: I took off at a manageable pace, 7:30s. The first five miles were just fine. I walked every aid station. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFFK0Gg4Ewrjp9JeFPxj8zYoEiS9uF61tEWlEVkNixGpFTKSLUvhaYQ5DSM2aAkQ6dV1otDzY3VPCS7Zq95BCuYVrLRyay_5AC2Dm865LivBdvle1OhMBlk9rVSUDONN9O4KU0p1myOIX5/s1600/Picture+%2528Metafile%2529+6.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5664935866018968658" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFFK0Gg4Ewrjp9JeFPxj8zYoEiS9uF61tEWlEVkNixGpFTKSLUvhaYQ5DSM2aAkQ6dV1otDzY3VPCS7Zq95BCuYVrLRyay_5AC2Dm865LivBdvle1OhMBlk9rVSUDONN9O4KU0p1myOIX5/s400/Picture+%2528Metafile%2529+6.JPG" style="cursor: hand; display: block; height: 400px; margin: 0px auto 10px; text-align: center; width: 271px;" /></a><br />
<br />
I put in a few strong efforts to see if I was going to be okay and I was. Pre-race I had determined that I wanted to run the first 13 miles and run-walk it in. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0bY1xzaPgYuNK0jydb8DCzsEthB7C6enYP0rnVv18RB0t5uC9bJLj0kafeNT8De_npFFhSOLD47qB31cPb86nQu5w2pOyAlxQQ1pihdIV6jgYk4z3OJNzrQZXjGCyVPMzIE-mcHQPzYH7/s1600/photo3.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5662415006741909634" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0bY1xzaPgYuNK0jydb8DCzsEthB7C6enYP0rnVv18RB0t5uC9bJLj0kafeNT8De_npFFhSOLD47qB31cPb86nQu5w2pOyAlxQQ1pihdIV6jgYk4z3OJNzrQZXjGCyVPMzIE-mcHQPzYH7/s400/photo3.JPG" style="cursor: hand; display: block; height: 400px; margin: 0px auto 10px; text-align: center; width: 267px;" /></a><br />
<br />
I saw Adrienne way ahead of me on the first out and back on Alii Drive. But when I came to mile 8, I saw Adrienne walking. She massaging/stretching her right abdomen. We chatted and we both decided to walk-run the rest of the race together. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUE0O31V1RsweA5fm1s32zeuBPnu85Uee3xEa2zzG1d76TVf8wbsaVJ4tnDSWeed97uGOPTEhnFAxcHp78rybgntPSqVX0tyyjUGxt6ARvaISWcK_dtUFTVa7UcX3onnWiwzSxCYShqjBB/s1600/photo4.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5662415005514235202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUE0O31V1RsweA5fm1s32zeuBPnu85Uee3xEa2zzG1d76TVf8wbsaVJ4tnDSWeed97uGOPTEhnFAxcHp78rybgntPSqVX0tyyjUGxt6ARvaISWcK_dtUFTVa7UcX3onnWiwzSxCYShqjBB/s400/photo4.JPG" style="cursor: hand; display: block; height: 400px; margin: 0px auto 10px; text-align: center; width: 300px;" /></a><br />
<br />
I had one stop to the porty-potty as we ran up Palani drive to the Queen K. From there we ran and walked until we got out of the Natural Energy lab. At that point, I figured out that if we kept running the last 4-5 miles, we'd crack 11:00. We ran around 8's for the last 3-4-5 miles. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPfMd6iWrf4adOjt6sgLN8kcocgDk-_KZqb6yF_vVBesZobl2UJW_YxexTejuOawwqVkbGr5vCRbtGqUdNReF-6LsrHWRniW0mOpw0b8gEe_J7no-YNA6vEb_s31DFF_GKvkw6eiLXPkrm/s1600/carl+2.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5665355232683294754" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPfMd6iWrf4adOjt6sgLN8kcocgDk-_KZqb6yF_vVBesZobl2UJW_YxexTejuOawwqVkbGr5vCRbtGqUdNReF-6LsrHWRniW0mOpw0b8gEe_J7no-YNA6vEb_s31DFF_GKvkw6eiLXPkrm/s400/carl+2.jpg" style="cursor: hand; display: block; height: 400px; margin: 0px auto 10px; text-align: center; width: 266px;" /></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8brc-S61z5Qkur_pNtxhqNzSzt64-PZBz0cdadct9YbeFXio6D8a6A1ahyyAHVGXC1ok3LgroVn60Geh7azPh7QeL58E5pi28rkU-FEHQFibPTbOMCXOqnlTpYdpcxqRBuFPCrwSDOWgX/s1600/carl+3.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5665355470030639954" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8brc-S61z5Qkur_pNtxhqNzSzt64-PZBz0cdadct9YbeFXio6D8a6A1ahyyAHVGXC1ok3LgroVn60Geh7azPh7QeL58E5pi28rkU-FEHQFibPTbOMCXOqnlTpYdpcxqRBuFPCrwSDOWgX/s400/carl+3.jpg" style="cursor: hand; display: block; height: 400px; margin: 0px auto 10px; text-align: center; width: 266px;" /></a><br />
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On Alii drive, we grasped each other's hand and walked across the finish. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6nYHtJgYBdrOjcHVFbsV3GwRzMFw2t0xyh4GzmtRl_Fb49sykgdO-ylYMbZSlrJyQFZ40yl1XxD7vwcqirlVuMqotvnLZneOMocYFpU_vzrT582sJHWpLlA1lNuL3mUfBpeQS3olBN1eX/s1600/Picture+%2528Metafile%2529+7.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5664936319369349858" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6nYHtJgYBdrOjcHVFbsV3GwRzMFw2t0xyh4GzmtRl_Fb49sykgdO-ylYMbZSlrJyQFZ40yl1XxD7vwcqirlVuMqotvnLZneOMocYFpU_vzrT582sJHWpLlA1lNuL3mUfBpeQS3olBN1eX/s400/Picture+%2528Metafile%2529+7.JPG" style="cursor: hand; display: block; height: 400px; margin: 0px auto 10px; text-align: center; width: 270px;" /></a><br />
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Post Race: All that Gu, Powerade, and Coke made me sick to my stomach. I went into medical to make sure I was alright. About 15 minutes later they discharged me, but when I went outside and over to the medal and finisher pickup, I puked four times. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJJXzWmx5yQUDIomKeMRitPX86rYTCerFFiIBUUJLT-MgCl3eR4hbPE78MuleX3S86IvKTqsY1381ZY7oHcdeBKpDuSn_wfHRh8XnNWHQzvhc9Uy0DLIfTQEA4l8PfGnJ5v4z3uDz5vQcY/s1600/2de7404e-b875-43c5-a0fc-456e6c371796_0138.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5665352556529940994" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJJXzWmx5yQUDIomKeMRitPX86rYTCerFFiIBUUJLT-MgCl3eR4hbPE78MuleX3S86IvKTqsY1381ZY7oHcdeBKpDuSn_wfHRh8XnNWHQzvhc9Uy0DLIfTQEA4l8PfGnJ5v4z3uDz5vQcY/s400/2de7404e-b875-43c5-a0fc-456e6c371796_0138.jpg" style="cursor: hand; display: block; height: 266px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a><br />
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After being escorted back to medical, I got an IV. <br />
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In summary, Ironman Hawaii is much harder than Ironman Wisconsin. The weather conditions plus the level of competition make it hard to do well. I am happy to have finished the race since my year has been tough from an exhausting work schedule and a bad back. Others seem to love the race, such as Dennis Melowski, but I think Ironman Wisconsin continues to be my favorite. If I do another Ironman, I'll stick to my hometown race. <br />
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Mahalo!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmX7vW_fBxzLlml81GpNHKT4OQlD5DBu-wiLBCojrJdfIKA3QNSpv3lLEmH3E-S2CsK0CX3loV2H_Ab33ivsJSHsCBAsytgnlcSc-qe0WD5QS_uxrw2K1FNAyEGWvSzpa67qfu1hVPW-pU/s1600/4c040d95-c1d0-44f9-90c0-205e29f9ae7e_0051.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5665353666434389890" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmX7vW_fBxzLlml81GpNHKT4OQlD5DBu-wiLBCojrJdfIKA3QNSpv3lLEmH3E-S2CsK0CX3loV2H_Ab33ivsJSHsCBAsytgnlcSc-qe0WD5QS_uxrw2K1FNAyEGWvSzpa67qfu1hVPW-pU/s400/4c040d95-c1d0-44f9-90c0-205e29f9ae7e_0051.jpg" style="cursor: hand; display: block; height: 266px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhViGIu65IyYce6o94SlIbwONhY6RyzjPj1giuU661-DC9QFNhX9FAf8qaYAoX28tqIaC1W5iVGdoQB5aYdJQy0d6qq-8oCXzkAtdHXloB6YX4GRX77JdAhABNEpBENH1P0_hqvXjHEZLbd/s1600/f6d9e95a-ed8b-4797-a679-27c97101f147_0052.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5665354289921952418" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhViGIu65IyYce6o94SlIbwONhY6RyzjPj1giuU661-DC9QFNhX9FAf8qaYAoX28tqIaC1W5iVGdoQB5aYdJQy0d6qq-8oCXzkAtdHXloB6YX4GRX77JdAhABNEpBENH1P0_hqvXjHEZLbd/s400/f6d9e95a-ed8b-4797-a679-27c97101f147_0052.jpg" style="cursor: hand; display: block; height: 266px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a>Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com1tag:blogger.com,1999:blog-1681935516749441306.post-79740529436665291242011-09-06T15:39:00.003-05:002011-09-06T15:53:41.336-05:00Hurt<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpoYH-Ed5VDiimTBZ35OgGM1jNyXT-PKmh78UJHDxmeaWUkHaEaWdAvxXZUvsb-X9c-dDShQ9GX8yjEjjZ8zpQ4mxx2frcYH8UbFX7yxhRlt7nr2pudM5_1hjsLpEBbJ4VKGjDSZfKmqOF/s1600/low_back_pain_management.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpoYH-Ed5VDiimTBZ35OgGM1jNyXT-PKmh78UJHDxmeaWUkHaEaWdAvxXZUvsb-X9c-dDShQ9GX8yjEjjZ8zpQ4mxx2frcYH8UbFX7yxhRlt7nr2pudM5_1hjsLpEBbJ4VKGjDSZfKmqOF/s400/low_back_pain_management.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5649349168698552946" /></a><br /><br />Low back pain has finally caught up to me. I went into 70.3 Racine with a lot of back pain yet managed to keep it under control. I vaguely recall riding with Brunold a few weeks prior to the race and that I never rode aero because the back wouldn't allow it.<br /><br />After Racine, I went on an aggressive work trip covering a lot of real estate via plane and car. On the final day, I sat down in a Caribou Coffee shop in Minneapolis causing a strong dull pain in my left lower back. It felt like somebody stabbed me. It took me 10 minutes before I could get up and walk out. I slightly panicked because I wasn't sure if I could handle my flight home two hours later. After gripping the area and finding some ice it calmed down. <br /><br />Nevertheless, this would begin my bout with back pain for the next seven weeks. There were times where it was good, but I continually aggravated it by trying to ride the bike. Big no, no! It usually went like this: run a bit, swim a bit during the week, then attempt to ride the bike on the weekend. <br /><br />Today, I made the call to stop biking. I'll still run and swim as best I can because those activities don't seem to cause aggravations.<br /><br />Interestingly, because I never let the problem heal I eventually injured most of the components in the lower back: left SI joint, right SI joint, lower lumbar spine. It also meant I got to experience the differences in those pain patterns: pain with walking, pain without walking, pain while sitting, no pain with sitting. <br /><br />Kona is a few weeks a way and at this point, I'm just going to rest the back for three weeks, show up in Hawaii and do the best I can with a healthy back and untrained biking legs.Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com3tag:blogger.com,1999:blog-1681935516749441306.post-18701573710434398562011-07-25T10:03:00.004-05:002011-07-25T10:12:06.541-05:00IM 70.3 Racine<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5v_xQqmFgKwY5glinaLqUshtLhszeKJqHnL6w131k8oVjld5iCfhb7NzliIS9fS9mrUm_TLOKVZ9RH-NA6AHwHsBtcJr-wplt9X8RMZgXnfc2cWOPw79WVfkDhCR4WQJUU6FmU1B_i3s5/s1600/IM+Racine.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 290px; height: 136px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5v_xQqmFgKwY5glinaLqUshtLhszeKJqHnL6w131k8oVjld5iCfhb7NzliIS9fS9mrUm_TLOKVZ9RH-NA6AHwHsBtcJr-wplt9X8RMZgXnfc2cWOPw79WVfkDhCR4WQJUU6FmU1B_i3s5/s400/IM+Racine.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5633306581365734898" /></a><br />4:31<br />S-27 B-2:21 R-1:37<br />4th AG<br />30th OA<br /><br />Decent race. Training since American Triple T was nearly non-existent for a month and then I started to pick it up to about 8+ hours a week. I was happy to see I could still be fast without much training. <br /><br />The heat was a big issue on the run. I went into the race with a "just finish" attitude. When I got off the bike, I had a slight side stitch and it was hot. I let the legs carry me to mile one and whatever the pace was, I predetermined to hold it to the end. Once I crested the hill and strolled up to the first aid station and mile marker, my watch said 7:30 so I stuck with it until the end. <br /><br />Next race is likely Hawaii.Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com0tag:blogger.com,1999:blog-1681935516749441306.post-46881619555933959102011-05-29T23:37:00.006-05:002011-05-30T09:46:13.965-05:00Grumblings from the Readership<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3X6jQeAuzfOV25f0X-vObOa_fiCIyR4oFqj5zX80z_Jout_NpdlTRblxpmxjRJhtgU5O6KeM2VIlSiWzDMwCrothVjJvhbAyKDEOPwUPAkNokF8w_jNK-0qYd-byUWQejrwn7lVUgkIiK/s1600/Grumble.bmp"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 256px; height: 160px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3X6jQeAuzfOV25f0X-vObOa_fiCIyR4oFqj5zX80z_Jout_NpdlTRblxpmxjRJhtgU5O6KeM2VIlSiWzDMwCrothVjJvhbAyKDEOPwUPAkNokF8w_jNK-0qYd-byUWQejrwn7lVUgkIiK/s400/Grumble.bmp" border="0" alt=""id="BLOGGER_PHOTO_ID_5612376912362125682" /></a><br />I've received a fair amount of email traffic regarding my last post. Interestingly, none of the traffic comes in the "comment section", just via personal email. In the future, feel free to comment there. <br /><br />Like all addictions, fellow addicts never want to see a buddy quit. Leaving this so called sport has been hard. I initially felt compelled to sell everything and take up painting, but I stopped short at the bike. I had a few nibbles, but push come to shove, I couldn't do it. That must mean something. Training the last few days has been unstructured and I figure I'll stick to that until whenever. "Fun" is slowly creeping back in.Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com3tag:blogger.com,1999:blog-1681935516749441306.post-56879906527351959312011-05-26T22:50:00.002-05:002011-05-26T22:52:58.712-05:00Again<iframe width="425" height="349" src="http://www.youtube.com/embed/3Muci-5Yt0o" frameborder="0" allowfullscreen></iframe><br /><br />...I'd do it again if I could.Ahttp://www.blogger.com/profile/10525082972942016899noreply@blogger.com1