Tuesday, January 30, 2007



Every so often a guy just has to vent, it helps with the blood pressure.

Today I spent 5 hours to get 50 business cards and 10 brochures printed. WTF!!! I had everything ready to go, all that needed to be done was put it on a template and print it, 20 min job tops, and I spent 5 hours getting the job done and I'm still not happy with it. Today I wished I was still working at POS with Carl and Blue, could have slid this one through and had a top quality product. I will NEVER go to Staples again, and there is a good chance I will never go to Copyworks again. Grrrrrr

I went to the dentist today to confirm my diagnosis of a condition called TMJ. I'll let you google that, the results are endless. It is a mis-alignment of the jaw and it hurts like a mother! So, I'm jacked up on pain killers. The label reads "May cause drowsiness or Dizziness". I'm gonna be safe next to a lathe turning at 1,000 rpm! Grrrrrrr

UNI played like shyt tonight on ESPN2 and are watching their dreams of a fourth straight NCAA bid flush down the drain. I'm not giving up but you might want to start thinking Not In Tournment panther fans.

Sad news - The father of one of my good friends passed away Friday from cancer. Sunday morning my neighbor was killed in a car accident and her husband is in bad shape at the hospital. Life is short, tell your family you love them everyday.

Last weeks training was.....well...........weak. 40min running and 1 hour on the weights. Grrrrrrrr

Tonight I was able to take out some aggression on the treadmill and weights. That 10lb dumbell was my bitch! For those that are following along sorry for the late update. Remember week 3 has some changes from week 1 and 2.

Run - 4x25min Keep the pace down, low on the heart rate and RPE.
Weights - As desired, still 2 sets of 15 with low weights
Bike - Nope, not yet
Swim - 2 or 3 sessions between 300 and 1,000 yards.

If you are local and would like to swim but are scared, don't know where/where, or have never been shown the proper way post a comment and I'll be glad to help you out. I'm not that great and I'm usually in the top 3rd of my age group so I can at least start you in the right direction.

Venting done, tomorrow will be better than today.

Sunday, January 28, 2007



What to most of you use, a heart rate monitor or rate of perceived exertion?

When I became serious about training I purchased a HRM. Did the tests, set the high and low and trained based off of HRM. 1st season was Ok, 2nd and 3rd were my worst seasons ever. Now I admit there are other factors involved but...On race day I found myself looking at my heart rate and freaking out at how high it was. I would make myself slow down assuming if I kept it up I would blow up at some point during the race. Now, even though my heart rate was up I didn't feel bad, so I basically spent 2 years second guessing myself on race day and during training, what to do? what to do?

2006 season - A blessing from the triathlon gods - My battery went dead in my HRM. So, send it in for replacement, or say screw it! I said screw it and just started listening to my body, or using the RPE. How do you feel?? I said easy or base miles was a pace I could keep for a couple of hours, breathing through my nose or talking to somebody. And well, going till you puke was the top end. '06 ended up being my best year yet. A little mind over matter, and knowing I wouldn't be second guessing myself on race day also helped. I just listened to what my body was saying. Some times it said "that's good right there" and other times it, "feeling good today, keep pushing!"

HRM??? Not in my near future.

I have also started a thread on Happy Mutant if you would like to comment there.

Thursday, January 25, 2007



Yes it is Thursday and my total training this week is.....................(drumroll)............................................ZERO

I guess some things like looking up Evanescence tickets are more important.

Good thread on Happy Mutant on treadmill running thanks to Bidwell's fine question.


Wednesday, January 24, 2007



I didn't go in Vegas and could have. Now Evanescence in coming to Cedar Rapids in March. I sooooo want to go!

Monday, January 22, 2007


Stick and Ball Sports

Good or Bad for cyclists, runners, and tri geeks??

That is my question, what is everyone's take on this.

My vise is Sunday afternoon basketball at the local high school.
Personally, I say screw it. It beats sitting on my butt all afternoon and I work muscles I don't work while training for Tri's. I know, cause I'm sore on Monday morning.

I say Viva La X-training!!

Wanna shoot some hoops?

Last weeks stat counter
Run: 1:20
Bike: 0:00
Swim: 0:00
Lift: 2:00
bball: 1:30

Saturday, January 20, 2007



I may have to buy a 29er just so I can wear this kick ass shirt. You know there is only one place a shirt this cool can come from, right?

Wednesday, January 17, 2007



This is my 250th post so I thought I would celebrate for the heck of it.
Yeh, hee-haw, 250th post!

Just returned from the gym which = 2.25miles (20min) on the treadmill (BOOOOO!) and 1 round on the weights. Look out Arnold!!(you should say that in Arnold's voice, don't me embarrased, we've all done it)
Run tomorrow and Friday and week 1 will be in the books.

Spent the early part of the week with Katie getting this off the ground. Not completely finished but you get the idea. Katie's B-day is tomorrow. HAPPY BIRTHDAY KATIE! She is now old like me till April, then I become old again.

That is all


Sunday, January 14, 2007


Wanna be faster?

Want to run a PR this year but don't know where to start? Check out this link. Take about 30 seconds to enter some data and you'll instantly get a program to help you reach that PR.

In addition I was thinking I would publish the training program I will be following. There is a program for the beginner and the not-quite a beginner.
Weeks 1 and 2 are the same for both.
4x20min run - Yep that's it. 4 twenty min runs over the next 7 days and repeat for week 2. Keep the pace casual, run walk run is ok. I monitor casual pace two ways. One - can I breath through my nose the entire time? Two - could I carry on a conversation without stoping to take that "really big breath" to keep talking. Some of you with HRM's may know where your heart rate should be on this pace, use that if you like.

Week 3 starts pool sessions.....So, if you live in the Cedar Valley and need swim times and locations or want to meet up for a session post here. If you live elsewhere you need to start scouting for a place to doggie paddle.

Weight lifting - I believe in it, the training program doesn't agree or dis-agree with it but does not include it. What I will be doing weeks 1 and 2 is lifting after the run. Here is the lifting program I will be using. Light weights, slow reps, use good form. If you don't, you'll just be sore and maybe injured. Do this program as a circut. Go right from one lift to the next throughout the series. Take a short rest, then hit them all again.
You will be out of the gym in less than an hour including the run, lifting, and stretching.

Join me or just read along, if you have questions be sure to post them. If I can't answer them I'll get someone from Happy Mutant to help out.


Saturday, January 13, 2007


At the Gym

Hit the gym this afternoon. It went pretty well. I'm starting from ground zero. Very, Very basic with low weight and short times on the cardio. I'm following a very basic plan from slowtwitch and adding in my own weight specific routine. Being consistant is the goal this year. I watched this while lifting. Those guys are weak!

Check out the Cedar Valley Adventure Blog........ JK gave me the hook up yo!


Wednesday, January 10, 2007


Weekend at Bernie's

Ok, I was at Ulrich park... not Bernie's. Who's Bernie, Does he know Michelle?
Anyway, I snapped some pics while walking the trails at Ulrich on Saturday. I was scoping out the route for the April 7th Trail Run. It's going to be lot's of fun. Last week 3 more sponsors were locked in for the series, details on that will be posted at a later date.
Creek Crossing (1 of Many!!)

Up Up Up, feel the burn!

Yikes, you want me to cross that??

Steep down hill, weather conditions could make a mud slide, SWEET!

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