tag:blogger.com,1999:blog-58192989994594117832024-03-12T17:43:48.001-07:00Fat Ass 2 Bad AssHealth, Happiness, and Humor;
The Memoirs of... MeTonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.comBlogger45125tag:blogger.com,1999:blog-5819298999459411783.post-91148573337658043682008-08-24T20:25:00.004-07:002008-08-24T20:56:32.304-07:00Hot Rough Days<div align="justify">I think my legs are going to fall off. I worked them very hard over the last two days and lets just say they are very sore. Yesterday I met up with <a href="http://1stmarathon.com/">1st Marathon</a> and started my running program. I plan on being in good enough shape to compete in the <a href="http://rnraz.com/">PF Chang's Rock N' Roll Marathon</a> on January 17th. I have not done anything physical since the attempt at the Ironman last April, so lets just say the 2 mile run was a real eye opener. It hurt.</div><div align="justify"><br /></div><div align="justify">Today I met some friends up at Saguaro Lake and we went on a 5 mile hike. There were tons of hills and the temperature really became a factor quickly out there on the trail. Eventually down the road a little bit I plan on jogging this course, but today it was just a slow painful walk.</div><p><img id="BLOGGER_PHOTO_ID_5238298546692517682" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_KhMN0Dw9z6I/SLIsxkcNbzI/AAAAAAAAAJY/W5AcTLcghN4/s320/saguaro.JPG" border="0" /></p><p align="justify">My legs are very sore right now, so I know I will need to stretch them out very well tonight before I go to bed or I will not even be able to move them tomorrow. Anyways I will keep you posted on my progress.</p>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com39tag:blogger.com,1999:blog-5819298999459411783.post-729800511032338932008-07-25T20:49:00.007-07:002008-07-25T22:50:26.481-07:00"Big" Day Tomorrow<a href="http://3.bp.blogspot.com/_KhMN0Dw9z6I/SIqoinbUcdI/AAAAAAAAAJQ/YUQGZGputHo/s1600-h/Hawaii+Honeymoon+054.jpg"><img id="BLOGGER_PHOTO_ID_5227175630169469394" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://3.bp.blogspot.com/_KhMN0Dw9z6I/SIqoinbUcdI/AAAAAAAAAJQ/YUQGZGputHo/s320/Hawaii+Honeymoon+054.jpg" border="0" /></a><br /><div><a href="http://1.bp.blogspot.com/_KhMN0Dw9z6I/SIqm92dR0kI/AAAAAAAAAJI/9yofmNf1a_s/s1600-h/Hawaii+Honeymoon+054.jpg"></a><br /></div><br /><div align="justify"><a href="http://2.bp.blogspot.com/_KhMN0Dw9z6I/SIqjPaV4_lI/AAAAAAAAAJA/4unBBNgQowA/s1600-h/Hawaii+Honeymoon+054.jpg"></a>I signed up for a sprint triathlon a couple months ago, and it has arrived. Tomorrow is the <a href="http://chancesforchildrenaz.com/templates/index.php"><em>Chances For Children</em></a> triathlon. Chances For Children is a non-profit organization that helps kids fight childhood obesity by creating physical fitness, and education programs focusing on the importance of good nutrition and being active.</div><br /><div align="justify"></div><br /><div align="justify">Even though it is a sprint triathlon I still do not think I am in good enough shape to participate. I thought that I May just volunteer in the morning, but then I decided I would run in the 5k race instead. I think it will be a good gauge of my current fitness level. If anything else I thing it will help motivate me to be more active in these hot summer months. I have a treadmill, I need to stop using the 110* heat outside as an excuse. </div><div align="justify"><br /></div><div align="justify">Wish me luck.</div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com4tag:blogger.com,1999:blog-5819298999459411783.post-64500504641816871502008-07-10T23:42:00.002-07:002008-07-10T23:56:53.487-07:00<a href="http://2.bp.blogspot.com/_KhMN0Dw9z6I/SHcEHPRQ0JI/AAAAAAAAAI4/XhBeHpRS1M8/s1600-h/tony.jpg"><img id="BLOGGER_PHOTO_ID_5221646815363911826" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://2.bp.blogspot.com/_KhMN0Dw9z6I/SHcEHPRQ0JI/AAAAAAAAAI4/XhBeHpRS1M8/s320/tony.jpg" border="0" /></a><br /><div align="justify">Well it has been a while. Like most of you, I have been crazy busy with work. I went to a concert tonight at the outdoor amphitheater and got drilled by the monsoon. The wind was blowing hard, and the rain was falling like crazy. The first two bands played through the storm, and they played well. The headliner never came out to perform. After waiting over an hour out in the hard rain the promoter came on stage and said it would be another hour before they would decide if the remaining concert would be cancelled or not. Well it was an easy decision for me... I bolted and got in the warm dry car.</div><br /><div align="justify"></div><br /><div align="justify"></div><br /><div align="justify">Being so busy with work lately I have not been able to count every single calorie, and I am fine with that. Hey I just want to dance! As long as I feel good, am exercising, and keep a positive attitude I figure I should be fine.</div><br /><div align="justify"></div><br /><div align="justify">Side note: you can find some of my wedding pics at <a href="http://ritrato.com/blog/?p=672">http://ritrato.com/blog/?p=672</a></div><br /><div></div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com1tag:blogger.com,1999:blog-5819298999459411783.post-46475159544516766102008-06-25T23:45:00.003-07:002008-06-26T00:08:31.516-07:00Tomorrow Is A New DayWeight = 263<br /><br />I just had a great quick workout on the treadmill. I think I am going to do this quite often. It was fun, challenging, and it was over quick.<br /><br />Min X Incline:<br /><br />2 x 0<br />2 x 4<br />2 x 6<br />2 x 8<br />2 x 10<br />2 x 12<br /><br />then back down:<br /><br />2 x 12<br />2 x 10<br />2 x 8<br />2 x 6<br />2 x 4<br />2 x 2<br />2 x 0<br /><br />Anyways it was 28 minutes of fun.<br /><br />This was the worst day of the diet by far. I tripled my daily intake because I gave into temptation at lunch with my coworkers this afternoon and I gave in tonight with some candy as well. I have failed. Tomorrow is a new day and I need to stay focused and make it count towards my goal.<br /><br />Resting metabolic rate = 1642<br /><br />Caloric intake = 2936<br /><br />Exercise = 274<br /><br /><strong>Caloric Surplus = 1020</strong><img id="BLOGGER_PHOTO_ID_5216083442173655858" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_KhMN0Dw9z6I/SGNAQTGOuzI/AAAAAAAAAIw/_62B1akS0Uk/s400/tm-388sm.jpg" border="0" /><br /><div><strong></strong></div><br /><div></div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com4tag:blogger.com,1999:blog-5819298999459411783.post-42730256558499508162008-06-25T10:06:00.007-07:002008-06-25T12:11:27.402-07:00Never Happened<div align="justify">Weight 263</div><div align="justify"><br /></div><div align="justify">My friend Ben and I have a training policy between us that clearly states "If a workout wasn't recorded, it never happened."</div><div align="justify"><br /></div><div align="justify">Well... last night I was getting in a great workout on the treadmill. I was working up a sweat and my heart rate was right where I wanted it to be. I was feeling great as I watched "Lord of War" with Nicholas Cage. Then just as everything was in full swing the power went out. Damn. I lost all of my distance and caloric information, it all got reset back to zero. I was so frustrated I did not even bother turning the movie back on. My workout was over, and guess what - it never happened because it could not be recorded.</div><div align="justify"><br /></div><div align="justify">Resting metabolic rate = 1642<br /></div><div align="justify"><br /></div><div align="justify">Caloric intake = 1254</div><div align="justify"><br /></div><div align="justify">Exercise = 0</div><div align="justify"><br /></div><div align="justify"><strong>Caloric deficit = 388</strong></div><div align="justify"><br /><a href="http://3.bp.blogspot.com/_KhMN0Dw9z6I/SGKXzOFWP8I/AAAAAAAAAIo/apdCatMSCeY/s1600-h/tm-393sm.jpg"><img id="BLOGGER_PHOTO_ID_5215898224658104258" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://3.bp.blogspot.com/_KhMN0Dw9z6I/SGKXzOFWP8I/AAAAAAAAAIo/apdCatMSCeY/s400/tm-393sm.jpg" border="0" /></a><br /></div><div align="justify">On the brighter side of things, my photographer posted some photos from the wedding. We should have all of then in a couple weeks. These photographers were awesome, and I think they did a wonderful job.</div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com1tag:blogger.com,1999:blog-5819298999459411783.post-53899660352392872562008-06-23T20:06:00.000-07:002008-06-24T21:28:04.721-07:00Do The Twist<div align="justify">I was pulling weeds in 115* weather yesterday (Sunday) afternoon and it sucked. I became totally drained of energy and it threw my entire body out of whack. I felt dizzy and <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">nauseous</span> and when I came inside I started to get the cold chills. This weather is no joke. Hats and sunscreen are a must from now on. <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">Exercise</span> felt out of the question at the time.</div><div align="justify">*</div><div align="justify"></div><div align="justify"></div><div align="justify"></div><div align="justify">Resting metabolic rate = 1642</div><div align="justify">*</div><div align="justify"></div><div align="justify"></div><div align="justify"></div><div align="justify">Calories consumed = 1455</div><div align="justify">*</div><div align="justify"></div><div align="justify"></div><div align="justify"></div><div align="justify"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">Exercise</span> = 0</div><div align="justify">*</div><div align="justify"></div><div align="justify"></div><div align="justify"></div><div align="justify"><strong>Caloric deficit = 187</strong></div><div align="justify"><strong>*</strong></div><div align="justify"><strong></strong></div><div align="justify"><strong></strong></div><div align="justify"><strong></strong></div><div align="justify">Last night (Monday) I took my dog <span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">Franklin</span> out for about a half mile walk. As we were returning home I somehow <span class="blsp-spelling-corrected" id="SPELLING_ERROR_4">twisted</span> my knee. It was not a sharp pain but more of an uncomfortable somethings not right pain. I knew better then to press the issue and go ahead with my scheduled jog. With my weight and my current level of fitness I am going to listen to my body when it tells me to chill out for a while.</div><div align="justify">*</div><div align="justify"></div><div align="justify"></div><div align="justify">Resting metabolic rate = 1642</div><div align="justify">*</div><div align="justify"></div><div align="justify"></div><div align="justify">Calories consumed = 1867</div><div align="justify">*</div><div align="justify"></div><div align="justify"></div><div align="justify"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_5">Exercise</span> = 0</div><div align="justify">*</div><div align="justify"></div><div align="justify"></div><div align="justify"><strong>Caloric Surplus = 225</strong></div><strong></strong>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com1tag:blogger.com,1999:blog-5819298999459411783.post-26256263231996645552008-06-21T23:45:00.008-07:002008-06-24T21:27:11.103-07:00Two Thumbs Up<div align="justify">Last night was the Tim McGraw concert and wedding "thank you letters" night. Tim McGraw sure can put on an entertaining show, and from the looks of it he is not short on female fans. The girls were going crazy and everybody had a great time. My handwriting is horrible, so Misti wrote the letters and my job was to stuff'em, lick'em, and stamp'em. After finishing up around 11:30pm I was not completely sold on working out. I promised myself I would have to double-up one day this weekend to make up for it.<br /><br />Resting metabolic rate = 1642<br /><br />Calories consumed = 1258<br /><br />Excercise = 0<br /><strong></strong><br /><strong>Caloric deficit = 384</strong><br /><br />I woke up this morning feeling great. I jumped on the treadmill and had a great workout. I jogged for 35 minutes with 8x30 second bursts of full out running mixed in. I ended up with 2.24 fun miles. It felt great to have a workout completed before the day had even really started.<br /><br />Tonight my goal was to watch "The Other Bolyn Girl" while walking / jogging on the treadmill for 5.29 miles. It was a good movie and a great workout. With it being over 115* outside I have a feeling there are going to be many trips to Blockbuster.<br /><br />Resting metabolic rate = 1642<br /><br />Calories consumed = 2027<br /><br />Excercise = 1004<br /><br /><br /><strong>Caloric deficit = 619</strong></div><strong></strong>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com0tag:blogger.com,1999:blog-5819298999459411783.post-623929460855706812008-06-19T23:09:00.008-07:002008-06-20T01:52:19.428-07:00Good Times<div align="justify">Today's weight = 265<br /><br />So far so good! I was happy to see that I lost another pound this morning. I just need to keep up the hard work and stay disciplined. When my wife sent me out to the Sonic tonight to pick up an m&m blast (shake), I was very tempted. I just placed it in the drink holder and ignored it as I drove it back home and safely delivered the goods untouched. Last week I would have ordered my own and it would have disappeared quickly. It was a small victory, but it still counts.<br /><br />Thanks for the responses and feedback on the new version of FATASS. This time I promise to keep it going strong. I just got a little overwhelmed last time, but more on that at a later date.<br /><br />With the temp over 115* today I had no choice but to stay in and get on the treadmill. I had a good time walking at a decent clip and watching a new movie called Semi Pro with Will Ferrell, it has been very funny so far. I hope to finish it tomorrow morning during my workout.<br /><br />I was able to cover 3.55 miles and burn 444 calories tonight all while laughing my ass off watching Semi Pro. Good times.<br /><br />Resting metabolic rate = 1642<br />Calories consumed = 1431<br />Exercise = 444<br /><br /><strong>Caloric deficit = 655</strong> </div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com3tag:blogger.com,1999:blog-5819298999459411783.post-9664888336404673482008-06-18T14:45:00.002-07:002008-06-18T23:45:18.669-07:00Get Up And Fight Some More<div align="justify">Today’s weight = 266<br /><br />I have been on a sugar ban for the past few days and I am dropping pounds like crazy. I figure I can kick my sugar addiction and dependence if I can go two weeks with out a gram of sugar (excluding those found in fruits and vegetables). I know that the first few pounds are the easiest, but I am still very encouraged. Mentally I need to be strong enough to stick with the new lifestyle when I am tempted to drop it. My downfall in the past has always been my inability to immediately get back on track after I have succumbed to a particular food temptation.<br /><br />I need to accept the fact there will be some small failures along the way; it inevitably is going to happen. The question is: How am I going to deal with it? I will accept the failure, learn from it, get back on track, and move on towards better health.<br /></div><div align="justify">Do time time constraints my run scheduled for tonight will be postponed until tomorrow morning. Also, this weekend I will write and post some pictures of the wedding and honeymoon.</div><div align="justify"><br />As a side note, I realized just how long an NBA game truly is last night. I got on the treadmill at the beginning of the second quarter of the NBA championship and completed my one hour session just before they tipped off for the second half. </div><div align="justify"><br /><br />Resting metabolic rate = 1642<br />Calories consumed = 1385<br />Exercise = 0<br /><br /><strong>Caloric Deficit = 257</strong></div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com2tag:blogger.com,1999:blog-5819298999459411783.post-16169282381480936662008-06-17T21:43:00.005-07:002008-06-19T23:10:03.146-07:00Back To The Grind<div align="justify">Day two of the new lifestyle and I found myself not only looking at the labels on food packaging, but I actually stepped upon the treadmill. It felt good to get back on the treadmill. I have decided to start my new <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">exercise</span> <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">program</span> at very easy intensity. The last thing that I need right now is to get hurt and use that as an excuse to be lazy.<br /><br />I spent one hour on the treadmill, burned 437 calories, and covered 3.41 miles with an overall heart rate of 136. Not bad. I need to find a new place to start swimming again, my membership to the YMCA expired just before Misti and I left to Salt Lake for the wedding.<br /><br />Nutrition:<br /><br />Resting Metabolic Rate = 1642<br />Calories consumed = 1335<br /><span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">Exercise</span> = 437<br /><br /><strong>Calorie Deficit = 745</strong></div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com1tag:blogger.com,1999:blog-5819298999459411783.post-25349972688417338062008-06-16T22:31:00.007-07:002008-06-17T22:31:50.135-07:00A New Begining<div align="justify"><span style="font-family:verdana;">Today's weight = 272</span><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;">The first day of my new healthy lifestyle has been pretty uneventful. Monday's are my day off, so I will not be working out today. I am looking forward to getting back into shape with an easy bike and swim scheduled for tomorrow.</span><br /><span style="font-family:verdana;"></span><br /><span style="font-family:verdana;">Nutrition:</span><br /><span style="font-family:verdana;">Resting <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0">metabolic</span> rate = 1642</span><br /><span style="font-family:verdana;">Calories consumed = 1827</span><br /><strong><span style="font-family:verdana;"></span></strong></div><div align="justify"><strong><span style="font-family:verdana;"></span></strong> </div><div align="justify"><strong><span style="font-family:verdana;">Calorie Surplus = 185</span></strong></div><div align="justify"> </div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com1tag:blogger.com,1999:blog-5819298999459411783.post-21654875300026036562007-09-10T16:30:00.000-07:002007-09-10T16:31:23.917-07:00Method To The Madness<div align="justify">I found a great way to work out down here in the Valley of the Sun. I hate to wake up early, but I hate the summer heat even more. After hearing that the temperature was going to rise above 111 degrees I knew I would have to wake up very early to get in my scheduled workout. I have been working riding and running at night, but even at midnight it is not uncommon for temperature to be greater than 100 degrees.<br /><br />I have discovered that my body does not do well in the heat. We all remember the Rocky Point Triathlon nightmare in Mexico last may. My heart rate is about 12-15 beats lower per minute if I am out of the heat.<br /><br />With this being said I woke up at 3am and was riding by 3:30am. It felt great and I was able to cycle better in the cooler weather. I was able to keep my RPM’s at 95, go faster than my typical workout, and go further without totally exhausting myself.<br /><br />I really enjoyed the ride, and afterwards I headed down to Tempe to meet up with a couple guys from the marathon group and ran a few miles with them. I was back home by 8:30am with two great workouts under my belt. All I had to worry about for the entire rest of the day was what games to watch on the TV.<br /><br />I can see many more very early workouts in the near future.</div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com16tag:blogger.com,1999:blog-5819298999459411783.post-88460458835251911542007-09-05T00:41:00.000-07:002007-09-05T00:45:42.490-07:00It's OfficialIt is now official that the 95 RPM thing sucks, and I mean realy sucks! It is hard and I don't like it or appreciate it at all. I know that it will make me a better cyclist but it just isn't any fun. I gave it a chance.Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com6tag:blogger.com,1999:blog-5819298999459411783.post-15874803159719334752007-09-04T11:32:00.001-07:002007-09-04T11:32:54.214-07:00Feel The Heat<div align="justify">It is a little warm down here in Phoenix, and when I say a little warm I mean it is scorching, boiling, baking, roasting, sweltering, sizzling, blazing, burning, and blistering hot!<br /><br />Instead of melting in the unforgivable sun, I decided to run on the treadmill. It felt as through I was cheating with the cool air-conditioning, and I loved it. I was able to complete my planned four mile run with ease. My heart rate was lower than it usually is, and I did not feel as beat up as I usually do from running on the pavement. It felt great!<br /><br />If I knew the change in the environment would have made such a large difference I would have bought myself a treadmill years ago. Now I am looking forward to another great run this afternoon at the gym on the same treadmill.<br /><br />Am I giving myself some sort of false hope? Is there any reasons why I should not start running on the treadmills more often? </div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com1tag:blogger.com,1999:blog-5819298999459411783.post-28457945561888176992007-08-29T12:22:00.000-07:002007-08-29T12:29:40.618-07:00Mid-Term Exam<div align="justify">Half way through my training for the SOMA Half-Iron, I am now starting to get comfortable with what I am doing.<br /><br />The last two weeks have been spent getting in some great training. As you know it gets quite hot out here in Phoenix, so I have been working out super early in the morning and also a few short workouts at night. I try my best to stay away from the heat; 114 degrees can make for a long training session.<br /><br />I now feel like I have a routine that I am finally comfortable with. Some days there is only one discipline to concentrate on, and other times there is a mixture of two. So far I have not reached the point where I feel I am being overwhelmed. I see the bigger picture now and things both physically and mentally are starting to fall in place, and it feels great. <br /><br />Swim: I swim once a week at the lake. Two times a week I wake up at go to 5:45am masters swim practice. I am still swimming at 60%, but I am working at being more efficient with my body position and stroke. This will make my 60% faster any I will still have energy left in the tank for the rest of the race.<br /><br />Bike: Once my strongest discipline, this is now where I need the most work. I have been working on en entire different pedal stroke. I am also working on keeping my cadence at 95 rpm. I ride four times a week including one spin class and one long (50+) ride a week. I am now a slower cyclist, but a better cyclist. After a few months with the proper pedal stroke and rpm count my speed should catch up and surpass my previous times.<br /><br />Run: I am starting to gain confidence in the run again. There first miles are the hardest for me both physically and mentally. Once I break through the first couple miles I am able to stay on cruise control. My mind seems to wander during the run more then any other triathlon discipline. I run 4 times a week with varying distances and tempos. I do go long (10+) once a week, I should add that it is very slow.<br /><br />Rest: My Rest Day rocks! I love the scheduled rest day. </div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com7tag:blogger.com,1999:blog-5819298999459411783.post-66823828280227551532007-08-21T14:30:00.000-07:002007-08-21T14:36:35.447-07:00Click... Click... Click...<div align="justify">Things are starting to click. I am starting to feel really good about my workouts and feel I am making progress each time out. After two not so inspiring weeks I sat down with my sponsor/coach and we are both now re-committed to getting me to the finish line at the Ironman Arizona.<br /><img id="BLOGGER_PHOTO_ID_5101270609955132082" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_KhMN0Dw9z6I/Rstal5GEErI/AAAAAAAAAHg/ORi4IljaKcQ/s320/pro3D_full.jpg" border="0" /><br />My coach hooked up a crazy machine to my new bike. The machine was called a compu-trainer and it measures the power output of a pedal stroke. On a screen the results are broadcast in real time. The data projected onto the screen confirmed that I have an awful pedal stroke, it is very inefficient and uses only one set of muscles. All of my power in my stroke is from pressing downward. Basically if you were looking at a clock I am trying to get from the 12 to the 6 without going through 1 to 5. To have a better pedal stroke I need to concentrate and work on a few important details.<br />1- Pedal in a full circle. Apply pressure all the way around, not just up and down.<br />2- Increase my cadence. I need to pedal with less resistance and have a higher rpm. I have been comfortable with an rpm in the mid 70’s, but to be a more efficient cyclist I will need to bring that up to 85-95 rpm.<br />3- Drop my heel. By doing this I will incorporate other leg muscles into my stroke.<br /><br />My Monday night open water swim sessions at the lake have been fantastic. The water feels great and I am seeing improvement each week. By the way I didn’t get lapped last night by the faster swimmers!<br /><br />I just feel really good right now.</div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com4tag:blogger.com,1999:blog-5819298999459411783.post-30820555673846342007-08-14T12:09:00.000-07:002007-08-14T12:12:47.836-07:00News...Big News...Huge News<div align="justify">News:<br /><br />A few of my friends and I meet up at the lake each Monday of an open water swim. There is a nice sheltered .5 mile loop that we like to swim around. We usually swim 2 loops, but on this day a few of the others decided to swim three loops totaling 1.5 miles. As I was swimming just about to finish my second loop I was passed by two of the swimmers. I had been lapped! Those two had finished their 3rd loop seconds before I finished my second. Oh the horror, the horror.<br /><br /><em>Question:<br /></em><br />Since I injured my shoulder swimming last September 9th, almost a year ago, I have only been swimming at 60%. The doctor told me that swimming over 60% will tear apart my shoulder again. During my races and training I have been very conscious of the 60% and have been very careful. Lately I have been feeling great in the water, but I am really restricting the speed. The last year has been spent swimming slow, smooth, and steady. Now I want to kick it up a notch. How am I really supposed to know what 60% is? And if I feel great should I bump it up another 10 – 20 percent?<br /><br />Big News:<br /><br />I have joined the Masters Swimming Program at my local YMCA. The pool is awesome and huge. I think the structured swim workouts a couple times a week will greatly improve my endurance and efficiency in the water. I think this will really improve my stroke.<br /><br /><em>Question:</em><br /><br />Do any of you use a swimmers snorkel or fins when you are training? Do they really help, or do they just sit in the garage and collect dust? Do they help, or do they create bad habits?<br /><br />Huge News:<br /><br />I have a new bike! I picked it up a few days ago and man is it fast. I think the black makes it go at least 2 mph faster. It is a very smooth and comfortable ride. I figure that it will take a couple hundred miles to get used to it, but putting on those miles should be a whole lot of fun.<br /><img id="BLOGGER_PHOTO_ID_5098636044571247026" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RsH-eAOsAbI/AAAAAAAAAHY/5poOwlZ3ZZI/s320/trisports_1958_37834255.gif" border="0" /><br /><em>Question:<br /></em><br />What is the best way to condition yourself to stay in the aero-position for an extended amount of time. </div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com12tag:blogger.com,1999:blog-5819298999459411783.post-17390636565060474472007-08-13T10:32:00.000-07:002007-08-13T12:04:38.900-07:00Desperado Dual - Race Report<a href="http://3.bp.blogspot.com/_KhMN0Dw9z6I/RsCrOAOsAaI/AAAAAAAAAHQ/5VBYc4iMDiQ/s1600-h/bryce1.jpg"><img id="BLOGGER_PHOTO_ID_5098263035251524002" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://3.bp.blogspot.com/_KhMN0Dw9z6I/RsCrOAOsAaI/AAAAAAAAAHQ/5VBYc4iMDiQ/s320/bryce1.jpg" border="0" /></a><br /><div align="justify">Desperado Dual<br /><br />Background:<br /><br />Both my brother and I are constantly looking for fun ways to meet up with each other. He lives in Salt Lake City, UT, and I live in Phoenix, AZ. The past two years we have been meeting in Tempe, AZ, for the SOMA Quarterman Triathlon. A couple months ago we decided to kick it up a notch and ride in a century bike ride. We both decided to ride in the Desperado Dual, a 106-mile loop through some breathtaking scenery.<br /><br />One week before the race I received a phone call from my brother and he stated that he would not be able to participate in the ride. I was disappointed that I was not going to be hanging out with him over the weekend.<br /><br />I had already paid for the event, so there was no way I was going to eat the hard earned $45 I laid down for registration. About 1-minute after hearing the bad news from my brother I called up Josh (my brother-in-law), and asked him if he would like to go on a nice bike ride. I tried to stay clear of letting him know the distance, but eventually he asked and I had to tell him. After I let him know it was over one hundred miles the line went silent. About a minute past before he responded saying that he would if he only had a road bike. “Gotcha,” I said to myself. I told him I would have my brother drop off his road bike and helmet later that night. Josh went on to say that he had only ridden a road bike one other time in his life and that was a 28-mile ride on flat terrain. I went on to tell him that if he can ride 28 miles the he certainly could go 106. With that he reluctantly said yes.<br /><br />Getting There:<br /><br />I picked up two of my friends (John and Marcia) and we loaded the bikes, coolers, and camping gear into the truck and headed out on our seven-hour journey that would pass through northern Arizona and into a town called Panguitch in central Utah. The new truck ran great and fit all of our gear easily even with the new shell over the bed. We were all grateful the shell was on the truck because it rained off and on throughout the entire day.<br /><br /><a href="http://1.bp.blogspot.com/_KhMN0Dw9z6I/RsCX8gOsAKI/AAAAAAAAAFU/kCtoh4LQOzg/s1600-h/Glen_Dam_bridge.jpg"><img id="BLOGGER_PHOTO_ID_5098241843882885282" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://1.bp.blogspot.com/_KhMN0Dw9z6I/RsCX8gOsAKI/AAAAAAAAAFU/kCtoh4LQOzg/s320/Glen_Dam_bridge.jpg" border="0" /></a>We stopped to fill up the truck in Page, AZ, and ate lunch at the local Denny’s. The three of us took about a fifteen-minute break to admire the beauty of Lake Powell and the Glen Canyon Dam.<br /><a href="http://1.bp.blogspot.com/_KhMN0Dw9z6I/RsCYcgOsALI/AAAAAAAAAFc/8-bA7lOlvC4/s1600-h/Glencanyondam.jpg"><img id="BLOGGER_PHOTO_ID_5098242393638699186" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://1.bp.blogspot.com/_KhMN0Dw9z6I/RsCYcgOsALI/AAAAAAAAAFc/8-bA7lOlvC4/s320/Glencanyondam.jpg" border="0" /></a><br />Three hours later we arrived at what would be out base camp for the weekend, the Panguich KOA. We met up with my parents, and my sister, and her husband, (my brother-in-law) Josh. Everyone stayed in little clean cabins besides John and Marcia, they decided to blow up an inflatable mattress and sleep in their tent. <a href="http://3.bp.blogspot.com/_KhMN0Dw9z6I/RsCY7AOsAMI/AAAAAAAAAFk/yui1rTVSzXU/s1600-h/100_1862.JPG"><img id="BLOGGER_PHOTO_ID_5098242917624709314" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://3.bp.blogspot.com/_KhMN0Dw9z6I/RsCY7AOsAMI/AAAAAAAAAFk/yui1rTVSzXU/s320/100_1862.JPG" border="0" /></a><br /><a href="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RsCmdQOsAPI/AAAAAAAAAF4/I2GxczRih3M/s1600-h/100_1863.JPG"><img id="BLOGGER_PHOTO_ID_5098257799686390002" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RsCmdQOsAPI/AAAAAAAAAF4/I2GxczRih3M/s320/100_1863.JPG" border="0" /></a><br />The Race:<br />Or should I say ride? Yes, let’s call it a ride, because we certainly did not feel like racing anyone. The only thing racing on this day would be my heart rate. The race started at 7:00am sharp. We started at 7:12am sharp! That’s right; we started the ride late and never made up that lost time.<br /><a href="http://1.bp.blogspot.com/_KhMN0Dw9z6I/RsCm8gOsAQI/AAAAAAAAAGA/O3Ptdv7gNXI/s1600-h/100_1847.JPG"><img id="BLOGGER_PHOTO_ID_5098258336557302018" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://1.bp.blogspot.com/_KhMN0Dw9z6I/RsCm8gOsAQI/AAAAAAAAAGA/O3Ptdv7gNXI/s320/100_1847.JPG" border="0" /></a><br />The first five miles were flat and I was doing OK. Then a hill came along, and I mean a big hill, and I got dropped. I suck at fighting gravity and going up hills. This is a weakness of mine and I know that I need to improve on the hills if I want to become even an average cyclist. The hill kept going and going, I mean this thing seemed to last forever. Finally 22 miles later I reached the summit at almost 8,000 feet of elevation.<br /><a href="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RsCnUQOsARI/AAAAAAAAAGI/WHHcVeSlmV4/s1600-h/100_1864.JPG"><img id="BLOGGER_PHOTO_ID_5098258744579195154" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RsCnUQOsARI/AAAAAAAAAGI/WHHcVeSlmV4/s320/100_1864.JPG" border="0" /></a><br />My parents and Jodie were waiting at the summit with water and plenty of encouragement. It was great to see them there; they were a great help and kept me moving forward. The next stop was almost another 40 miles down the road; it was a long 40 miles. I did my best to keep the cadence in the mid 70’s, which is a comfortable pace tempo for me. Any lower then that and it takes a toll on my knees, any higher and I get winded. As I tried my best to keep my heart rate at 148 bpm and my cadence in the mid 70’s, I watched my three companions slowly pull away until they were out of site. The ride was through some amazing country with bright colors in the rock and the trees. I was really enjoying the ride past Bryce Canyon and the miles started to disappear one by one without much effort. The route goes through a steep narrow canyon called Black Canyon and I was able to reach 43 mph! That was awesome. <a href="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RsCn1wOsASI/AAAAAAAAAGQ/G45sJOomioo/s1600-h/Roxie"><img id="BLOGGER_PHOTO_ID_5098259320104812834" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RsCn1wOsASI/AAAAAAAAAGQ/G45sJOomioo/s320/Roxie%27s+sleeping+positions+098.jpg" border="0" /></a><br /><br />At mile 60 I stopped at the rest station and grabbed some water and had half of a muffin to get some much needed carbs in me. I could feel that I was starting to fatigue a little. I realized that I was now over half way through the ride and thought I could mentally break up the ride into 2 rides, a 60 miler and a 46 miler. I only had the 46 miler to go! I thought that I could certainly go on a 46-mile ride, I had broken 40 several time before in the past. No problem.<br /><br />Um… actually it was a big problem. The next twenty miles were into the wind and I really started to tire out. I could feel that my legs were toast, and I had no more energy. Mentally I was also getting exhausted, especially once I realized I was counting down the distance by tenths of a mile. The last two miles before the rest stop at mile eighty seemed to last forever.<br /><a href="http://1.bp.blogspot.com/_KhMN0Dw9z6I/RsCoYgOsATI/AAAAAAAAAGY/qRAUr4iHS64/s1600-h/100_1870.JPG"><img id="BLOGGER_PHOTO_ID_5098259917105266994" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://1.bp.blogspot.com/_KhMN0Dw9z6I/RsCoYgOsATI/AAAAAAAAAGY/qRAUr4iHS64/s320/100_1870.JPG" border="0" /></a><br />When I pulled into the rest area and located my personal support crew, I placed my bike against the nearest tree and dropped to the ground. It felt so good to stop. I laid there on the grass for a couple minutes. I soon got to my feet and stumbled over to meet up with Josh, John, and Marcia. They had been waiting for me and were ready to take off again. I told them to go on ahead. I stayed at the rest stop with my support crew and had a banana and a sport drink. After about 20 minutes, I decided it was time to suffer through the last 26-miles of the challenging ride.<br /><a href="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RsCpGQOsAVI/AAAAAAAAAGo/WTMkyFO9p34/s1600-h/bryce2.jpg"><img id="BLOGGER_PHOTO_ID_5098260703084282194" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RsCpGQOsAVI/AAAAAAAAAGo/WTMkyFO9p34/s320/bryce2.jpg" border="0" /></a><br />My ride did not last much longer. I rode (suffered) for another 9 miles and saw the “Team Tony” support vehicle about a half mile ahead. Fighting the wind my heart rate was at 177 bpm and my cadence could not break 50, even in the granny gear. There was absolutely nothing left in my legs. As I got closer to the support vehicle I found it harder and harder to even stay in a straight line, I began to zigzag along the shoulder of the highway. I was done.<br /><br />I really wanted to complete the final 17 miles, but on this day it was not in the cards. I was both physically and mentally exhausted. I placed my bike into the support vehicle and we drove on down the road to cheer on the other three riders in our group. I was really impressed with Josh, this was only the second time he had been on a road bike and here he was completing a century. All three of them did a fantastic job. They ended up finishing the ride and we all met up for a much deserved lunch.<br /><a href="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RsCpbwOsAWI/AAAAAAAAAGw/nQWTttRh_nA/s1600-h/Roxie"><img id="BLOGGER_PHOTO_ID_5098261072451469666" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RsCpbwOsAWI/AAAAAAAAAGw/nQWTttRh_nA/s320/Roxie%27s+sleeping+positions+095.jpg" border="0" /></a><br />Thoughts:<br /><br />A 106 mile ride is just that, a 106 mile ride. It is not 2 – 53 mile rides, or 4- 26.5 mile rides, or in my case a 60 and a 46 (29) mile ride. Nope, a 106 mile ride is a 106 mile ride. Lesson learned I guess.<br /><a href="http://3.bp.blogspot.com/_KhMN0Dw9z6I/RsCp0AOsAXI/AAAAAAAAAG4/wHMtg9PbtqY/s1600-h/Roxie"><img id="BLOGGER_PHOTO_ID_5098261489063297394" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://3.bp.blogspot.com/_KhMN0Dw9z6I/RsCp0AOsAXI/AAAAAAAAAG4/wHMtg9PbtqY/s320/Roxie%27s+sleeping+positions+099.jpg" border="0" /></a><br />Even though I was not able to complete the entire ride, I was still upbeat and positive about the experience as a whole. It was the most beautiful ride I have ever been on, and I was able to beat my previous distance record (54 miles) by over 44 miles! I was able to camp out for a couple days with my family and good friends for the weekend. </div><a href="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RsCqMwOsAYI/AAAAAAAAAHA/f-phv4GtIDY/s1600-h/100_1869.JPG"><img id="BLOGGER_PHOTO_ID_5098261914265059714" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RsCqMwOsAYI/AAAAAAAAAHA/f-phv4GtIDY/s320/100_1869.JPG" border="0" /></a><br /><br /><br /><div align="justify"><a href="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RsCqfwOsAZI/AAAAAAAAAHI/18JBI9_s4nk/s1600-h/Roxie"><img id="BLOGGER_PHOTO_ID_5098262240682574226" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RsCqfwOsAZI/AAAAAAAAAHI/18JBI9_s4nk/s320/Roxie%27s+sleeping+positions+109.jpg" border="0" /></a></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div><br /><div></div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com7tag:blogger.com,1999:blog-5819298999459411783.post-27245675118738266912007-08-01T20:28:00.000-07:002007-08-01T21:22:07.594-07:00Sicko Or Psycho?<div align="justify">As you know I have been MIA for a while now. I was having a great week of training and then it hit me. I still don't know what the hell hit me, but it hit me hard. I was so sick.</div><div align="justify"><br /></div><div align="justify"></div><div align="justify"><br /></div><div align="justify">In a five day span I lost 18 pounds. I told myself if it lasted another day I was going to go to the hospital, and then it went away. I think I had a bad case of "the 5 day <a href="http://www.africa.upenn.edu/health/cholera.htm">cholera</a>," but that is just a guess. Whatever it was I don't like it, and never want it again.</div><div align="justify"><br /></div><div align="justify"></div><div align="justify"><a href="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RrFbSgOsAJI/AAAAAAAAAFM/uS57YOMpVxQ/s1600-h/Stilles_Mineralwasser.jpg"><img id="BLOGGER_PHOTO_ID_5093953026980053138" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RrFbSgOsAJI/AAAAAAAAAFM/uS57YOMpVxQ/s320/Stilles_Mineralwasser.jpg" border="0" /></a><br /></div><div align="justify">Now the sickness is gone, but I am still very dehydrated. I have my first 100+ mile bike race this Saturday, my longest ride ever was 54 miles. As you can imagine I am quite nervous.</div><div align="justify"><br /></div><div align="justify"></div><div align="justify"><br /></div><div align="justify">Question: If I start pounding tons of water now to get back some of the hydration I lost will I be alright for the race, or is it too late to start chugging water? </div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com9tag:blogger.com,1999:blog-5819298999459411783.post-78579588395908474562007-07-25T00:36:00.000-07:002007-07-25T00:48:50.467-07:00Electric Ride<div align="justify">We have had some crazy weather down here lately. Last week my 12 foot high tree was ripped right out of the ground by the <span class="blsp-spelling-error" id="SPELLING_ERROR_0">haboob</span> (what a great word) that passed through the valley of the Sun.<br /><br />On Sunday my plan called for a 40-mile bike ride. I woke up plenty early to beat the heat and start riding, but noticed the strong wind blowing the flora and fauna in every direction possible. I do not fight well against the wind, it usually wins. With this being said I decided to sleep in and ride during the evening.<br /><a href="http://2.bp.blogspot.com/_KhMN0Dw9z6I/Rqb-4QOsAHI/AAAAAAAAAE8/0ktoygeXm3c/s1600-h/cave_creek_rd1_2003.jpg"></a><br /></div><a href="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RqcAMAOsAII/AAAAAAAAAFE/CD0rRKfuwhs/s1600-h/Estrella+2007.jpg"><img id="BLOGGER_PHOTO_ID_5091038109985669250" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RqcAMAOsAII/AAAAAAAAAFE/CD0rRKfuwhs/s320/Estrella+2007.jpg" border="0" /></a><br /><div align="justify">Later that night I had a great ride through the Estrella Mountains. The sun had fallen and my bike lights were on full force. It was a great ride. The roads were nice, new, and smooth. There was very little traffic to worry about, and I was feeling great. A lightning storm was getting closer and closer so I called it quits at mile 23. I did not feel any drops of rain, and that was fine with me. With the lightning striking closer and closer I chose to head back to the truck and load up my bike. I still need to make up the 17 mile difference.<br /></div><br /><p align="justify"><br /><br /></p><br /><div align="justify">It was fun while it lasted.</div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com5tag:blogger.com,1999:blog-5819298999459411783.post-82673792914701971702007-07-17T23:32:00.000-07:002007-07-18T00:20:13.432-07:00Too Much Free Time On My Hands<a href="http://4.bp.blogspot.com/_KhMN0Dw9z6I/Rp2-ApJ6noI/AAAAAAAAAEs/4gEhTVli3Hg/s1600-h/IM001325.JPG"><img id="BLOGGER_PHOTO_ID_5088432072255250050" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://4.bp.blogspot.com/_KhMN0Dw9z6I/Rp2-ApJ6noI/AAAAAAAAAEs/4gEhTVli3Hg/s320/IM001325.JPG" border="0" /></a><br /><div align="justify">I have been working hard lately on my transitions. I am slow enough as it is, so if I can pick up some free time somewhere I am going to do it. I am really pleased with the progress I have been making bringing down my times. I went up to the lake this weekend with a couple friends and we worked on our transitions for about three hours. Yes, I said three hours. I am so glad I did.<br /><br /></div><div align="justify">Take a look at some of my past races and how slow my transition times were:<br />Soma 2005… T1=11:49…T2=9:13<br />Soma 2006….T1=7:10…..T2=3:40<br />St. George..…T1=7:19..…T2=2:59<br /><br />That is all just time wasted, time I gave away. What was I thinking? I still needed to complete the distance, so I might as well have been moving forward on the course instead of resting in the transition area. I am going to start taking pride in my transitions and work hard at having clean, smooth, and fast times coming out of T1 and T2.<br /></div><br /><div align="justify"></div><br /><div align="justify">I love this sport.</div><br /><div align="justify"></div><br /><div></div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com8tag:blogger.com,1999:blog-5819298999459411783.post-44555866514712315502007-07-11T21:24:00.000-07:002007-07-11T22:05:23.384-07:00Finish Strong<div align="justify"><a href="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RpWuxJJ6ngI/AAAAAAAAADs/4aVySgHYI88/s1600-h/20587-041-019f.jpg"><img id="BLOGGER_PHOTO_ID_5086163513479175682" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RpWuxJJ6ngI/AAAAAAAAADs/4aVySgHYI88/s400/20587-041-019f.jpg" border="0" /></a><br />Getting prepped<br /><br />After a full day at work on Friday I started my journey from Phoenix, AZ to Salt Lake City, UT. It was getting late so I stopped at the half-way point of my destination at a little casino in Mesquite, NV. The goal was to win enough money to cover the cost of my week long vacation. I lost twelve dollars. On Saturday morning I completed the last 5 hours of the 700 mile trip.<br /><br />The race was on Sunday, but everybody had to be checked in and have all equipment dropped off by Saturday night. I got to my brothers house and placed his bike on my rack and headed up into the mountains to the race location in Heber City, Utah. When we took the bikes off the rack we discovered that the exhaust from my cars tail pipe had melted and destroyed his front tire and tube. With no extra tubes or tires we made our way over to the expo and bought a tube and a killer bright yellow race tire. As we were changing out the tire they kicked us out of the transition area. During the rush to replace a tire in .5 seconds we did not get to give it much care and attention. We just had to hope that he would not get any kind of pinch flat out there on the road during the race.<br /><a href="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RpWvQJJ6nhI/AAAAAAAAAD0/9CvkSrra7Wc/s1600-h/BAM07%20032.jpg"><img id="BLOGGER_PHOTO_ID_5086164046055120402" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://2.bp.blogspot.com/_KhMN0Dw9z6I/RpWvQJJ6nhI/AAAAAAAAAD0/9CvkSrra7Wc/s400/BAM07%2520032.jpg" border="0" /></a><br />This race was different then what I am used to. 1700 swim, 25.7 mile bike, and 5.92 mile run. With a huge prize purse at stake and a $20,000 payout to the winners; 39 professional triathletes decided to come out and play. Another different aspect of this triathlon was the use of two separate transition areas. At first I was a little confused about the two transition areas, but it all worked out well.<br /><br /><br /><div align="justify"></div><div align="justify">The Swim<br /><br />With snow on the peaks of the mountains I knew the water was not going to be very warm. After I stretched and drank a bottle of water I put on my wetsuit. I was freezing so I figured the wetsuit would keep me warm before for the next 20 minutes. WWI and WWII airplanes flew over the lake and did some cool tricks during the national anthem. It was neat to see and the planes got everyone pumped up for the race. The 39 pros entered the water and took off as soon as the Army shot off the cannon. Man they are fast.<br /><a href="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RpWv4pJ6niI/AAAAAAAAAD8/gcG5oTZ0V6o/s1600-h/heber-city-show.jpg"><img id="BLOGGER_PHOTO_ID_5086164741839822370" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RpWv4pJ6niI/AAAAAAAAAD8/gcG5oTZ0V6o/s400/heber-city-show.jpg" border="0" /></a><br />Now it was time for the amateurs to start the death march down the ramp into the freezing water. I did my best to delay getting into the water but I finally had to take the plunge. The water was actually warmer then the air temperature so it felt pretty good. At first my plan was to stay in the back out of everybody’s way since I would only be swimming at 60%.<br /><br />For those of you who don’t know I tore apart my shoulder last year. The doctors have told me that swimming over 60% will lead me right back to the hospital for surgery. I have been very conscious of this fact and stay to it even though it costs me serious time.<br /><a href="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RpWwVpJ6njI/AAAAAAAAAEE/jN6mfQgtxEk/s1600-h/20587-014-033f.jpg"><img id="BLOGGER_PHOTO_ID_5086165240056028722" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RpWwVpJ6njI/AAAAAAAAAEE/jN6mfQgtxEk/s400/20587-014-033f.jpg" border="0" /></a><br />When we were told the race would start in one minute I changed my strategy and moved to the front. I figured I would have a better chance of avoiding being kicked in the head if I was at the front of the pack. It worked. The cannon sounded and I swam slow, steady, and smooth. I was trying to be as efficient as possible over the 1700 meters, but found myself starting to tire over the last 200.<br /><br /></div><br /><br />T1<br /><a href="http://1.bp.blogspot.com/_KhMN0Dw9z6I/RpWwo5J6nkI/AAAAAAAAAEM/sOM47HHPP_g/s1600-h/20587-021-001f.jpg"><img id="BLOGGER_PHOTO_ID_5086165570768510530" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://1.bp.blogspot.com/_KhMN0Dw9z6I/RpWwo5J6nkI/AAAAAAAAAEM/sOM47HHPP_g/s400/20587-021-001f.jpg" border="0" /></a><br />I jogged up the boat ramp and had a solid transition. Not rushed, but no wasted time either. I felt good about it.<br /><br />The Bike<br /><br />Immediately after the exit of the transition area I encountered a big steep hill. I just did my best getting up and over it without wasting all of my energy. I knew that I would not see another hill for 24 miles. The only other hill on the course is the 1.5 mile “Hill From Hell” at the very end of the bike that ends at T2.<br /><br />The bike segment was fantastic. It was one of the most beautiful rides I have ever been on. It was two loops through many pastures full of livestock, in a bright green valley surrounded by stunning mountains.<br /><br /><img id="BLOGGER_PHOTO_ID_5086167336000069234" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RpWyPpJ6nnI/AAAAAAAAAEk/j6mwPkvk474/s400/BAM07%2520353.jpg" border="0" /><br />I made sure to stay well hydrated on the bike. I drank one bottle at T1, and two others on the bike. I made my way up the infamous “Hill From Hell” and realized that my good bike segment could have been a great bike segment if I had more leg strength to get me up the hills faster. Overall the bike segment of the race was fantastic.<br /><a href="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RpWw_pJ6nlI/AAAAAAAAAEU/tsVREAEYV5g/s1600-h/20587-032-008f.jpg"><img id="BLOGGER_PHOTO_ID_5086165961610534482" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; CURSOR: hand" alt="" src="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RpWw_pJ6nlI/AAAAAAAAAEU/tsVREAEYV5g/s400/20587-032-008f.jpg" border="0" /></a><br />T2<br /><br />After making my way up that monster, I entered T2 feeling great. I was eight minutes ahead of schedule and feeling very hydrated. No time was wasted in transition and I made my way out to the run (or should I say hike) course.<br /><br />Run<br /><br />The run was crazy insane. It went straight up a mountain for the first 2 miles. Then it was like a roller coaster full of parabolas for 3 miles then another mile uphill. My strategy for the run was simple. Take it easy on the inclines, and let gravity and weight help me out with speed on the declines for the first 5 miles. Then during the last mile I was going to give it everything I had left in the tank.<br /><br />This plan was just a ¼ mile from being perfect. With ¼ mile left to go both of my quads cramped up at the same time. It just about dropped me to my knees. I struggled to walk forward for a couple hundred feet, and then the cramps seemed to go away. The crowd was going nuts and they were all screaming my name. I ran in waving to and high-fiving the crowd with pure enjoyment. I finished strong!<br /><a href="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RpWxzpJ6nmI/AAAAAAAAAEc/XkUaDnQi6Ro/s1600-h/20587-041-004f.jpg"><img id="BLOGGER_PHOTO_ID_5086166854963732066" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://4.bp.blogspot.com/_KhMN0Dw9z6I/RpWxzpJ6nmI/AAAAAAAAAEc/XkUaDnQi6Ro/s400/20587-041-004f.jpg" border="0" /></a><br />Looking back<br /><br />I loved this race; it is one of my favorites so far. The scenery was great and so were the volunteers and spectators. To improve I need to lose weight and build leg strength. I am definitely doing this race again. Next year I am going to practice running trails and hills so I will be ready<br /><br /></div><div align="justify"></div><div align="justify"></div><div align="justify"></div><div align="justify"></div><div align="justify"></div><div align="justify">Swim = ½ fatass and ½ badass<br />Bike = ¼ fatass and ¾ badass<br />Run = ½ fatass and ½ badass<br /><br /><br /><br /><br /><br /></div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com6tag:blogger.com,1999:blog-5819298999459411783.post-48330644657473691852007-07-10T14:33:00.000-07:002007-07-10T14:37:08.156-07:00Great News<div align="justify">I’m back. My week long vacation was awesome. The race rocked, I bought a new truck, and I got engaged! I will provide full details as soon as I find the time tonight to write them down.</div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com7tag:blogger.com,1999:blog-5819298999459411783.post-73256570756136567322007-06-29T11:57:00.000-07:002007-06-29T12:05:37.731-07:00The Traveling ManTraining:<br />None - Travel Day<br /><br />Thoughts:<br /><div align="justify">I leave this afternoon for Heber City, Utah. I will make the twelve hour trip as soon as I finish my shift at work. I am very excited about the race on Sunday. I really hope I do well. I have promised myself to stay positive throughout the entire race and overcome the mental barriers I will face. I will post a detailed race report. Wish me luck!</div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com8tag:blogger.com,1999:blog-5819298999459411783.post-2744794678058503652007-06-27T23:57:00.000-07:002007-06-28T00:12:12.594-07:00Feel'n Good In The Neighborhood290 Days until Ironman Arizona<br /><br />Training:<br />4 miles / 0:59:08 / 14:47 per mile / 153 bpm<br /><br /><div align="justify">Thoughts:</div><div align="justify">The goal was to get in 60 minutes of running. I have been told to keep my heart rate at 148 bpm and I have for the most part. Tonight I started running around the neighborhood at a comfortable higher pace which in turn made my heart rate rise a bit, but it felt great. I really enjoyed running at that faster pace and it felt so much more comfortable then the slow 148 bpm pace I have been stuck on over the past month. All I know is that it felt good, real good. I had to walk the last half mile so my overall average would drop a little bit, but man did it feel good.</div>Tonyhttp://www.blogger.com/profile/04848097616971170901noreply@blogger.com2