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One of my favorite distance sets is to increase your distances to a max and then work your way back down. It kind of looks like this:

Last night, I did this set, working the 300s & 500s hard, and maintaining a steady, moderate effort on the 400s & 600, while warming up and cooling down the 200s, respectively. Nothing too earth shattering, but I did like the results of the two 500s. With one week left before the Alumni meet and my annual swimming of the 500 against the JV, I was psyched to see some OK times. Because of the mountain, I didn't go my hardest, but I did concentrate on form and kicking. That lead to two 6:08s, which is just over 1:13 per 100. And then on the second 300, I went a 3:35, slightly slower than my T-pace average of 3:32, but again, I wasn't going all out and it was after 3000 other yards. This means I should hopefully be able to go under 5:40 next week, which is the main goal.

In other disciplines, Coach Will Smith has been keeping the bike training lively with all sorts of intervals, big gears, high rpms (120!), and long, grind it out type rides. I've been working my way through season 2 of The Wire for the shorter rides and look towards other action movies for longer rides. This weekend it's Hancock. I'm totally getting my money's worth in Netflix.

Running has been easier, but that's on purpose. The first few runs after the marathon were quite surprisingly grueling. Yet another reminder at just how tough a marathon is. So we started slow and short to get used to running again. I've worked myself up back to where I think I need to be. In fact, just this past Sunday, I covered 8.2 miles in 1:09. The best part is that my perceived level of effort matches years past, but the actually pace is faster. I owe all of that to the marathon training.

I should be getting my next training plan from Coach Will any day now, which will start my formal training for Ironman New Orleans 70.3. I can't wait to see what type of pain he has in store. Bring it!

It took me over a month to get it, but I finally picked up my award for finishing 2nd place in the local aquathon series. I missed the award party because I was in Minnesota for the marathon. When I went to the local store to pick it up, I was curious when the guy started laughing. I mean, I knew I was late, but no need to laugh, right? But then he comes around the corner holding a bobble head. It's a little runner boy in silver (for 2nd place) with a small plaque describing the prize. Quite simply, the best award I've gotten. Click the video to see the bobble in action. (Sorry about the sound.)

Erin tagged me a long time ago to answer some questions. I figured since xt4 just tagged me for something else, I better get this one done.

1. How would you describe your running 10 years ago?
Ten years ago, I was finishing school, not doing any physical activities whatsoever. Unless you count multiple late night sessions of 12-oz curls. Multiple late night sessions.

2. What is your best and worst run/race experience?
My best was the last half-mile of my Ironman. Ted caught me right at the top State St, heading towards the finish line. He asked how I was doing, I replied, "I'm finishing!"

The worst hasn't happened yet. As much as some of these intervals suck, I still am learning much about my running and how much the mind plays a role. In fact, just this morning, on my fourth half-mile of six, I stopped running. For no real reason other than my legs hurt. For a small second, I couldn't believe what happened. But within an instant, I started again and finished out the workout according to plan. For me, the mind is weaker than my running legs. Every tough/bad run tells me how to get better.

3. Why do you run?
I run because it's my weakest leg in a triathlon. When looking at results, almost always I will have the slowest run time of all those that finish in front of me, and probably another ten that finish behind me.

4. What is the best or worst piece of advice you've been given about running?
The best was for a racing a 5K; "When you think you are about to blow up start using your arms. They will be hanging by your side. Pump them. Pull with them."

The worst was when I was told I don't need motion control shoes. Must've been a bad day for Endurance House that day. They made up for it when I went back.

5. Tell us something surprising about yourself that not many people would know.
There was this one time at band camp...

Are you traveling this holiday season? If so, be wary of Deep Vein Thrombosis, or DVT. This overview provides a good summary of the symptoms and impacts. Who knew being healthy could be so dangerous?

Sunday brings a close to the triathlon season, and I'll have one last try to get things right. After the DNF at Devil's Lake, I purchased a new tire, CO₂ pump, and two CO₂ cartridges. I installed the new tire, new tube and practiced with the CO₂ this week. The bike is ready.

Forecasters can't decide whether to forecast rain on Sunday or not. For awhile, there was a 40% chance with highs in the 60s. Then no chance of rain but highs in the low 70s with partly cloudy skies. Now, there's a 40% chance of rain after 4 PM (I'm scheduled to start at 11:22.) with highs in the mid 70s. Aside from the 30mph winds, the weather sounds like it's ready. (At least it's not 34°.)

I also did some recon on the athletes for this weekend. I looked to see how many athletes are returning from the Earlybird Tri on the same course. It looks like I'll be competitive. There are only 9 of us in the male 30-34 age group, and I have the fastest time of those returning. I'm in the fastest wave of swimmers, similar to last time. I plan on a nice sub 6:00 500 swim. I'll keep the bike nice and steady, since I haven't spent too much time in the saddle as of late. I want to run as hard as I can for the entire course. I want to be spent at the end of the race. Absolutely spent. I have mental issues that limit me from pouring it on during the run and I always have something left in the tank. I need to break through the wall and lay it all out there. Am I ready? Check back on Sunday.

Congratulations to all the Ironman Wisconsin finishers. Near perfect conditions provided a lot of success stories. I had a great time volunteering for the race and cheering all of you on. I look forward to hearing all about your races. I hope to post my day here as well.

Inspired by Bolder's post, here's where I'll be come Ironman weekend:

• Saturday, September 8
• 8:00 AM: Volunteer Meeting -- Kris & I are the captains for the wetsuit peeler volunteers. At this meeting we meet everyone to hand out t-shirts and credentials.
• 11:30 AM - 3:00 PM: Organize gear bags -- I'm pretty sure I get to help athletes place their transition bags in the proper room and then in the right spot. Trust me, it's very complicated.
• 4:00 PM: Saturday afternoon meet-up -- I'll meet with volunteers that can't make the morning meeting.
• Sunday, September 9
• 7:00 AM: Race Start -- I'll be watching the athletes churn the waters as they make their way through 2.4 miles of swimming
• Approximately 7:45 AM: First peel -- For the next hour and a half, we'll peel approximately 2,000 athletes out of their wetsuits. It great fun.
• 10:00 AM: Bike Course -- Kris and I will hopefully have time to get out to the bike course to cheer everyone on.
• 12:15 PM - 5:30 PM: Run Course Marshal -- We'll be right at the run start to make sure all the athletes get out of the Monona Terrace and on the run course.
• 5:30 PM - 12:00 AM: Run Course -- Following our stint as marshals, we'll probably head to State St. to cheer all the runners on to the finish line. Closer to 10 PM, we'll head to the finish line to party and cheer everyone across the line.

Feel free to meet up with us at any of these places. If you'd like to meet up before Saturday, drop me a note and we'll set something up.

Greetings!

I've been busy helping IronWil organize the WIBA training weekend. With the three separate bike groups, I thought some cue sheets would help. Click below for a PDF of each route. There's a map and turn-by-turn directions for each route.

• Full Course: Start at Monona Terrace, two loops and return (112 mi)
• Single Loop: Start at Monona Terrace, one loop and return (~75 miles)
• Two Loop: Start at Fireman's Park in Verona and complete two loops. (80 miles)

See you then!

I'm only into my third year of triathlon training, so I'm continuously learning. I'd thought I'd share something that I learned this weekend: Don't expect to be able to walk a round of golf after a long run.

Saturday, I went golfing for the first time this season. However, I woke up early to get in 10 miles. Unfortunately, I didn't think about my stuffing my swollen feet into golf shoes. (And to think, I actually turned down getting a cart. I did pick one up at the turn, but the damage was already done.) I developed some nasty one-inch holes, just inside of my heels.

To add insult to injury, the Band-Aid blister healing bandages I bought failed. I bled through my socks on Sunday and was reduced to a crawl on Sunday night. Every time I sat down, I dreaded to get up because I knew the pain would be worse. We picked up some New-Skin to protect my feet from infection. I needed to take the Band-Aids off in order to apply the New-Skin. As I took the one on my right foot off, it took the flap of skin with it. So now I have a quarter-size hole on my right heel. Fun.

And of course, this happens a week before Crazylegs and my first triathlon of the season. I'll take it easy running this week and see how fast I can make these things heal.

I was running home from swimming. I arrived at the intersection just as a cyclist was accelerating. He was dripping in sweat, completely soaked through his jersey.

"How was your ride?"

"Great. Just a month ago I got frost bite," as he mindlessly scratched at his recently frost-bitten neck.

And thus it was great. A second day of record-breaking highs near 80 degrees has made this March feel less like spring and more like summer. I have a feeling the predicted highs in the 50s this weekend will close March like spring. Not that anyone's complaining.