Crash Fistfight

The week...revisited

2011-04-08T06:24:00.004-10:00

I'll go over this week's workouts but I am becoming disenchanted with some in CrossFit community....WHAT! That's right, I said it. Don't get me wrong I still like CrossFit but the douchers that are over populating it right now are making me want to go back to the world of bicep curls and smith-machines.

My new favorites are the "experts" in form that will rip apart a video of some poor dude in his basement doing the latest CF Open WOD because they aren't technically doing a Jerk. Really? How the hell do you know? Your Olympic lifting experience is putting on your newest $80 lulu shorts, the latest inov8 shoes that you saw some "Firebreather" sporting and having a video of Annie Sakamoto on a continuous loop.

Monday: Bench 4x5 and 1 set of max reps -CrossFitters are notorious for weak chests and I am determined to stop it. Then 3x800m rows

Wednesday: CF Games Wod 11.3 - 17 rounds. I can't press that weight over my head...split jerks the entire time. I don't plan on doing this WOD again anytime soon - I need to suck less before I try it again.

Thursday: Air Squats, Pull-ups, Ring Dips - CF WOD from March 28th. 10:24rx'd Friday: "Diane"
Saturday: Five rounds for time of: Run 400 meters5 Back squats

...that smith-machine stuff was just just an idle threat...but I am seriously contemplating the bicep curls! That stuff is still legit.

Level 1 certifiable...

2011-03-28T05:24:00.005-10:00

That's right kids...after almost 5 years of messing with this stuff, I got certified. That's right kids...after almost 5 years of messing with this stuff, I got certified.

Really? Double-Unders...

2011-03-18T11:15:00.006-10:00

As I clicked on the games page when I woke up the next morning (because I gave up on HQ's massive server failure after the elevnty-billionth refresh) I had one thought...Fuck. Double-unders (I guess that's two thoughts but, you know what I mean). It could have been anything else and I would have been ok with it. I mean I was all pumped up for this massive sports extravaganza to start.

I began to have visions of impending doom and started to feel deflated...or more like the agony of defeat guy - I mean do you even know his name? NO! Why...? Because. he. sucked.

So I did what I always do and said screw it, I'll do it anyway and then I might as well drink a beer afterwards. And then decided I'd do it again on Sunday.

CrossFit Games Open 11.1

4.567 rounds Rx'd (that's 212 reps for those of you that count)

crash sends...

Obama's trainer doesn't like it!

Seriously

2011-03-15T05:18:00.004-10:00

..it has been over a week since I posted.

- Um, yeah Crash, it has...

I was in lovely San Dizzle last week for "work" and didn't post. But I did work out...at least once!

Fortunatly a former Marine of mine and co-owner/coach at CrossFit Mission Gorge took pitty on me and let me get one in while I was out there. What you can't see is our times - Ian crushed me by almost two minutes.

....I guess we know who has been getting ready for the Games.....

CrossFit Mission Gorge WOD from March 9th

50 Air Squats
12 Chest to Bar Pull ups
10 Hanging Power Cleans (135#/95)
3 Rnds

I came in at 7:04 rx'd

I did a couple of workouts this weekend and went for a run with the Dragon along the Chattahoochee.

and that brings us to today's WOD: "Death by Pull-ups"

I was shooting for 20+ rounds today but finished up with 19 rounds + 14 pull-ups...and I'll take it.

...crash sends

Steven Pressfield - Citations for Valor

K-Starr in Competitor Magazine

The Key...

2011-03-04T05:12:00.003-10:00

To overhead squats...

This week brought us a workout of:
21-15-9
sumo deadlift high-pulls 95lbs
overhead squats 95lbs

To do these effectively and correctly, you need to be be using a snatch grip, which is a wide grip on the bar that when pulled overhead becomes an elbows-locked position.

(If you have never done these before I recommend starting with a broomstick, an empty bar if you've got some strength going into it, or a lighter weight fixed bar.)

Position yourself behind the bar at the beginning of a deadlift position, knees bent, hips down, chest up. Grab the bar in a wide grip (this is important) in order to get the elbows locked back behind the head. Bring the bar overhead not worrying for the moment how you get it there.

Stand with a fairly wide foot position, toes pointing slightly out. Lock your elbows out (you may need to push your hands out even further to do this) and bring your shoulder blades together. Pushing outward and back on the bar seems to make this happen almost automatically.
Once you've found this lockout position, find a visual focal point on the wall slightly overhead and squat down. *

At first this will feel awkward and you may think that you look ridiculous, but as you practice and focus on keeping a wide grip, elbows locked out, with you chest up and lumbar curve maintained you will begin to understand.

To emphasize my point on keeping a wide grip, I did this workout with a grip narrower than I should have and finished with a time of 7:09. Even at 95 pounds I had issues maintaining my balance and shoulder strength. Six hours later I did the exact same workout again but with the wide grip I described above and dropped just over two minutes off of my total time to 5:08.

Overhead Squat Instruction by Brass Ring Fitness
http://www.youtube.com/user/brassringfitness -Brass Ring's Youtube channel

...Crash Sends

* Dave Draper
**photo from the August '05 CrossFit Journal

The Catch-Up

2011-02-28T04:57:00.002-10:00

I'll make this short and throw in a couple of links that I think are worthwhile...

1) I have to make up two workouts - how do I go about doing this? Since yesterday was a rest day, it shouldn't be too much of an issue....but what if it is an issue?

Reschedule or alter the schedule.
Focus on what you have done and not what you are missing.
Continue with the plan when you can or rework the plan.
Use down time wisely.
Revise Goals.

Today's Workout:
Deadlift
3-3-3-3-3

Rest 4 + Hours then:
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

'Wait Wait' Live On The Red Carpet! - NPR
Are We Born to Run ? - TED

The Week - Revisited

2011-02-25T05:04:00.004-10:00

I'm feeling good about being back on the blog-train. It has been a while since I've posted with any consistency...but, I think I'm back. If not for any reason other than to journalize my thoughts as I strive for this thing called fitness.

OK...so Saturday was test day for the upcoming Sectionals at CrossFit Smyrna. We had our training meeting and did the OPT test from that day.

3 rounds for time:
15 Dead Lift - 185
15 Ring Dips
20 Box Jumps - 24"

Time: 5:50 (that was about 45 seconds behind the fastest from that day)

My form on the deads went to crap during the second round because I went out way too fast. Tough workout for the main reason that I put everything I had into doing this - competition and testing is a true indicator of where you are at and what you need to work on.

Monday had us doing the terrible CrossFit workout "Eva." I don't remember what my last time was (probably close to 50 minutes) for this but I do know that I did not do it prescribed. This time around: 39:12 RX'd.

Lessons Learned: With the amount of pull-ups and kettle-bell swings done you will most likely tear your hands. I used tape but don't think I used enough chalk. My hands held out until the last round. Is more chalk the solution? I don't know but it is something I will think about for the next time I do this WOD.

Tuesday had me doing "Annie" - which involves a skill that I am terrible at...double-unders. 8:06 Rx'd. Thankfully a friend over at CF Mission Gorge sent me a link for a new company that makes jump ropes specifically for CrossFitters. Rx Jump Ropes - check them out. Oh, and I also did back squats 5x5 at 225lbs.

Wednesday was a day off because I had an early morning for some training I had to do - and to think, I get paid for this!

Thursday: "Kelly," new PR of 26:08 (that's a PR by 59 seconds). Could have gone a little faster but I seem to be nursing a possible groin/upper quad injury....

Today I will be doing Feb 20th WOD of:

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

...I'll let you know how it goes. Crash sends.

*update on the Overhead lunges/Burpees

8:36 Rx

- today's OPT Test...not so good. More to follow...

The Games are near...

2011-02-24T05:39:00.002-10:00

Games? What Games?
...They are getting closer...are you training? What programming are you using?

Main Page
OPT
Your Own
MS-DOS
A combination
Something cool that I don't even know about...

I took yesterday off with the intention of picking back up today with "Kelly"

But something happened during the first round and I knew I had done something that wasn't going to make this workout a fun (not that they really are, but...) one to continue with. So I stopped.

But what led to this possible injury?

Training too often

How does overtraining relate to injury? It negatively impacts the body's overall level of strength and conditioning. Overtraining saps energy, retarding progress. You can't grow when you're overtrained. It also interferes with both the muscles and the nervous system's ability to recuperate - ATP (adenosine triphosphate, an energy compound in the cells) and glycogen stores are severely depleted when an agitated metabolic status is present. In such a depleted, weakened state, is it any wonder that injury is common, particularly if the athlete insists on handling big weights? The solution could be to cut back to 3-4 training sessions per week

Inadequate Warm Up

Let's define our terms. A warm up is usually a high rep, low intensity, quick paced exercise used to increase blood floor to the muscle. This quick, light movement raises the temperature of the involved muscle while decreasing blood viscosity and promoting flexibility and mobility. How? Everyone knows that a warm muscle with blood coursing through it is more elastic and pliable than a cold, stiff muscle. Riding a stationary bike, jogging, swimming, stair climbing and some high rep weight training are recommended forms of warm up.
Try a 10-15 minute formalized warm up before stretching.

...Crash Sends

*image from the April '03 CrossFit Journal

Hello...it's me, Crash.

2011-02-22T07:41:00.003-10:00

You know, it has been a very long time since I've posted on here...very long. And even longer with a post of any substance.

I've moved from here to here. The Dragon and I have been here about a year and are enjoying our time in the South. I guess we decided that when the Government was going to pay us to move to a new place we were going to look at it as an adventure. It has allowed us to go to places we have never been to and see things that we probably would have never seen.

I'm still racing - Triathlons are few and far between but I am still getting after it with the 5Ks....maybe when the weather warms us I'll get back in the water...to include getting back in my outrigger.

...So what have I been doing to stay in shape? CrossFit, and a lot of it. I had always done it on my own, either at work or at a regular globo-type gym (where, I would get plenty of stink eye) and never at a dedicated CrossFit gym. That changed when we moved here. There is a gym not too far from our house and both the Dragon and I have been regulars there for almost a year. It has been great and I honestly think I am in the best overall shape of my life since I've started.

So with that, I will say that I am getting ready for this years CrossFit competition season and have really focused in on my training and I'll be posting my workouts on here...as well as any other useful (well, at least I think it is useful) info.

Feb 22, 2011
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders, Sit-ups

8:06 Rx'd

Eggh...double-unders....the kryptonite of my Crossfitting. I need to work on them. Since this was a relatively short WOD day, I did 5x5 back squats at 225.

Feb 21 2011
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups.

39:12 Rx'd

1st round was unbroken, and then Eva got the best of me and wore me down quick. Felt good on the runs and kettlebell swings but the pull-ups did me in. Even with my hands taped, I tore them on the last round.

crash sends...

hmm...

2010-12-17T12:51:00.000-10:00

Things are afoot with the fistfight...

What to do today

2009-12-16T12:46:00.002-10:00

I am having a serious mental debate right now...should I lift, or go for a run?

I ran yesterday but, it is am absolutely beautiful day and it would be great for a 6 miler...around the loop.

I think I just answered my own question.

Marines have talent.

2009-12-05T13:02:00.000-10:00

Two in a row...playa

2009-12-02T20:56:00.002-10:00

I'll be honest, I had no intention of getting two in a row up but, I did something today that is worth mentioning.

I had my first outrigger canoe experience. I put out in at Kailua Beach and paddled out to the Moke's. Spent some time surfing the waves between "wrap-arounds" and "Dog Bowls." Managed to see a turtle and paddle in as the sun was setting over the Ko'olaus. Epic.

Crash Sends...

So

2009-12-01T21:03:00.002-10:00

I guess it has been a while since I've put up anything on here. I have a good reason - I swear!

It is December 1st, and the training begins in earnest. I hopped on the scale today, and was shocked - 165 pounds. Some of you may be going big deal but let me clue you in, when I was in my prime racing shape I was topping the scales at 145.

So how did I start my workout regiment again? Where any good triathlete would start...with the swim.

Hope all is well out there.

Crash sends...

New Schwag

2009-01-07T19:03:00.003-10:00

Get ready for trip back to circa 1988 - during a decade when Ferris had his day off, Molly was queen and pegging your jeans was it. I bought some Oakley Frogskins the other day...white ones, bright white. Ugly as shit, but for some reason, very, very, cool.

and you know what I am going to say next - I bought them so I could wear them at night.

For those of you in the know the Oakley Frogskin looks a lot like the Ray Ban "Wayfarers." Now, if you were cooler than cool in the 80s, then your sunglasses of choice was this style of shades. Why? Tom cruise had them in Risky Business, Judd Nelson (the ultimate 80s bad-ass) had 'em in the Breakfast Club. Heck, Don Johnson even wore them out in public.

Now, I guess I'm not sure what is next...maybe a Swatch Watch?

Crash Sends...

Ahhhh....Paradise.

2008-12-22T12:15:00.001-10:00

*** START NOTIFICATION ***

An advisory is issued when conditions impact our lives but are not a direct threat to life and property but ignoring them could have severe consequences.

Effected beaches:

Description: Periods of heavy rain lead to increased runoff into pools of water. Brown water advisories are issued to remind the public to avoid dirty water as they may be contaminated.

Dispatcher Comment: A Brown Water Advisory has been issued for the State of Hawaii. Heavy rains are expected today and tonight, especially for Oahu. The public is advised to stay out of flood waters (brown water)that may contain pollutants from overflowing cesspools, sewer manholes, animal wastes, dead animals, pesticides, chemicals, and associated flood debris. The public should also stay out of coastal waters impacted by storm water runoff near stream mouths and drainage ditches. If the coastal water is brown, stay out.

Instruction: Always heed warning signs posted regarding water quality.

Expiration: This event is set to expire at 12/16/2008 11:37:18 AM. If conditions change before expiration or the event needs to be extended, an update or cancelation will be issued from Hawaii Beach Safety Website.

For more information: Browse to http://emdweb.doh.hawaii.gov/CleanWaterBranch/CurrentWarnings/default.aspx

*** END NOTIFICATION ***

Running: Kailua, Hawaii

2008-11-24T07:38:00.002-10:00

Trail: Maunawili

Round Trip: About 20 miles

Getting There: Assuming a launch point from downtown Honolulu, take the Pali Highway over to the windward side. When you exit the tunnel on the Kailua side, proceed for about a mile. Just before a sharp bend in the highway, pull into a parking area on the right. Find a stall and park there. If you are taking the city bus, hop aboard a 56 or 57. Exit at the stop at Kamehameha Highway and Pali Highway. This is the first the stop the bus will make after going through the tunnel. Walk a mile back up Pali Highway to the parking area.

Trailhead Location: There are three clear-cut entry/exit points. Two are in the vicinity of the Pali Lookout, one is in Waimanalo. There are several lower ridge routes which have been used to connect with the trail, but they tend to be more obscure.

North (Kailua) entry:The official trailhead is near the hairpin turn off Pali Hwy (on the Kailua side) at the scenic lookout parking lot. The unofficial connector trail junctions with the Old Pali Road (beyond a rock restraining fence) and with Maunawili Trail about 0.5-mile from the official trailhead.

South (Waimanalo) entry:Along Waikupanaha St, just after Mahiku Pl, on the right side.

Description: Pick up the trail at the upper end of the parking lot. It climbs initially to gain elevation. You will arrive at a signed junction. Bear left on the MDT. The trail heading up to the right goes to the Nu'uanu Pali Lookout. For the most part after this, the path contours along the base of the Ko'olau Mountain Range toward Waimanalo. There is no huge elevation gains or losses. As a result, the trail is a favorite for mountain bikers and runners as well as hikers.You'll pass a watertank along the trail. You'll also enjoy panoramic vistas of Maunawili Valley and the summit of the Ko'olau Range. The pointed peaks you see to your left are Mount Olomana. Plan to cross several rocky streams. During rainy weather, water will flow down these streams and waterfalls will cascade down the steep slopes of the windward pali (cliffs). Magnificent.

Guidebook:
The Hikers Guide to O'ahu, Stuart Ball
Danger: Low Skill: Novice/Int

Crash sends...

New Gadgets

2008-11-19T11:17:00.004-10:00

I ran out to the local bike store yesterday and purchased a set of lights for my bike. Now they are supposed to last around 60 hours on a set of AAA batteries. I haven't tested them out yet and I'll be sure to get back on here and let you know how it works out.

So why did I go out ant buy the latest "thing" for my bike - when I haven't really been that into riding in the past year? I'm back into it and plan on commuting to work at least twice a week. The bonus...from my home to office is only about 10 miles.

On another note I have been back in the gym and have started a dedicated running program. Or as much as I can on a mending ankle.

I surfed Fours this past weekend - it was the first time I've been on my board in about a year. So for the past few days my back and shoulders have been sore as all get out. But I loved every minute of it and all of the aches and pains have been worth it. I plan on getting in another session this coming weekend but, I haven't decided on the location yet. Any suggestions?

Today's Workout:

Run

4.5 mi @ 8:30 pace

Strength

3x21,15,9 push jerk

2x max set of pull ups

21,15,9 kettle bell swings

core

Time

2008-11-17T09:15:00.002-10:00

I know it has been almost two months since my last post. I'm lame for it. Let's just say that this year has been pretty much a wash for both the racing and blogging world.

And maybe that is the problem - I have not raced once this year...and have had no goals.

So what do I do now? What is my next step? My ankle is still to messed up to seriously train for the Honolulu Marathon and the race season here in Hawaii doesn't really start until March. Do I just keep slogging through the days trying to find time to get a run or a swim in?

My answer for right now is yes.

Today's Workout:

Run - 4 Mi @ 8:30 pace

Strength - Back Squat 5x5, Core.

Vacation Time

2008-09-20T08:36:00.003-10:00

I know I just got back and was making a valiant comeback but I will be taking another blogging break...maybe. The Dragon and I are going on a holiday to this place and we are excited. I'll get out some updates if I can but no promises.

Crash sends....

The Return

2008-09-16T07:56:00.004-10:00

Ok, So I'm back...now what?

I had no real expectations of coming back from Iraq in shape - but I tried and I'm not horribly out of shape and, in all actuality I am probably stronger now. My endurance on the other hand...has suffered. I guess I am back to the base phase - once again...another 8 weeks of slogging it out in a vain attempt to regain my fitness.

I go back through all of those article clippings I have saved and my note books on various workouts: tempo, intervals, long and easy runs and try to put this all together. I think that this may be my favorite part of training, figuring out how I am going to take on the problem of getting back into race shape (only to leave in what looks like another 7 months). Speed, distance, strength training, nutrition. Throw it all on some paper or a note book and call it a plan right?

And while I'm getting back at it I will be nursing a sore ankle. I sprained it pretty bad about 8 weeks ago at it still hasn't completely healed.

Since I'm back, the so now what is that I'm going to get out there and start.

Today's Workout:
6x800 meters at 10k pace; recover after each repeat for half of the interval time.
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Aloha

2008-09-08T09:53:00.001-10:00

I'm Back

Visions

2008-06-15T09:48:00.004-10:00

I had all of these grand aspirations of posting at least once a week while I was out here. Didn't happen.

And I haven't had a chance to read and catch up on all of your blogs, exploits and accomplishments since February.

I can say there is a light at the end of the tunnel for this deployment - I am almost out of here.

So what has been happening - I am making an effort to stay in shape. CrossFit has helped and I've managed to run at least 2 or 3 times a week for the last month. If I get up and run by 6am the heat isn't too bad. But there is always the dust. Holly shit - I don't remember storms like this.

I will run the Honolulu Marathon this year - it will be my only big race of the year. Depending on what time of the year I get back I may be able to sneak in one or two tris...we will see.

Really I don't have a lot to report from out here it is not too exciting - which is a good thing. Don't get me wrong, being shot at is overrated and I certainly don't miss it. It can only mean that we are finally going in the right direction.

I hope you are all doing well and you are making up for the races that I haven't been able to do this year.

Crash sends...

The Dragon

2008-05-13T06:33:00.006-10:00

Almost a month since my last post...what are you going to do - I'm busy.

This post isn't about me or my exploits this time. It is about the Dragon. She turns 30 this week.

Can you believe she has gone from this....

....to this.

Happy Birthday Sweetheart.

Back to a Rhythm

2008-04-15T11:02:00.004-10:00

Wow..two post in two weeks?

I have had a little bit of down time these last couple of days - we do go through cycles out here. Sort of an ebb and flow.

So what have I been doing? Running. At least when it isn't over 100 degrees out. I've got a 3, 4 1/2 , 6 and 8 mile loops to keep me occupied.

And to think the last time I was here you would dare go outside without your Flak and Kevlar on - let alone to PT.

For the strength training I have been keeping with the CrossFit - it is the easiest to do when you don't have a real gym. And when I can't do that I've been doing this:

1) Body-weight squats x 20
2) Push-up x 25
3) Star-jumps x 20
4) Chin-ups x 10
5) Lunges x10 each leg
6) Diamond Push-ups x 20

For weeks 1-2 I did the circut two times, 2-4 I've moved up to three times. The plan is to increase to four times during weeks 4-6 and 5 times during 6-8.

everything is going well out here but I can't wait to make it back to some Aloha.

Crash sends...

Lame

2008-04-06T11:43:00.002-10:00

So I said I would be back in a few days....I lied. Sorry. I could come up with a thousand excuses but I just go with excuses are like assholes...

What have I been up to? I am still in the suck (unfortunately) passing the time by getting out on a few long runs here around the camp or flipping tires a la CrossFit.

I am having a hard time finding a rhythm - staying on track if you will. I'll be good for a few days getting my workouts in and doing the mission I was sent out here to do and then SLAM! The "workload" piles up and I take three steps back in my fittness.

So what exactly have I been doing? It usually goes something like this:

Day 1: Run between 3-6 miles (depending on how much time I have "off")

Day 2: CrossFit session that we make up on the fly - this usually involves flipping tires, swinnging sandbags, pressing ammo cans and a plethora of quick cardio/multi-joint exercises

Day 3: Another run day, same as the last one 3-6 miles.

Day 4: Maybe a game of b-ball on the make-shift court. I jump rope on the sidelines while I wait to be subbed in.

Day 5: Depends on how I'm feeling or what other workouts I've missed duiring the week. So I guess that means I'll either run or lift.

Day 6: This is usually the long slow distance run - 60 minutes plus.

Day 7: Rest Day - usually.

There isn't a day that goes by that I don't wake up and do a few sets of push-up and body weight squats. It helps wake me up and it has become part of my daily ritual to pass the time.

I'm sorry I haven't left in comments in a while - I'll work on it.

Crash sends...

Just when you thought I was gone...

2008-03-03T12:09:00.002-10:00

I'm back.

There are certain things you never forget...how to ride a bike, how to swim and up, up, down, down, left, right, left, right, B,A, Start...

I'm back in the suck living the dream and the life that is definitely not aloha. I haven't done much in the form of exercise since my departure from Hawaii (thank god it isn't permanent) other than think about how and when I'm going to get "back into it"...what ever that is.

Seriously though, I have started my running again in earnest, and will be building that solid base for the next 8 weeks. There is a bike here in the gym that I can spin on if it isn't broken from sheer over use. As for the pool...well the Euphrates is the closest thing to one of those and I'm not going in it.

I have been passing my time with long days "at work" an hour here and there on the road and quasi-dedicated (can I say that) trips to the gym. It's life for the next 6 months. All in all I am doing well and have no valid complaints.

This is my third trip here and life is always getting better...on both sides.

So, until I have another free minute warm Aloha and I promise my next hiatus will only be a few days.

Crash sends...

Planning for 2008

2008-01-16T08:04:00.000-10:00

This has become my favorite part of my training: picking out what races I'll be "tri-ing" (so witty) to fit into my schedule for the upcoming year...So what races will I be hitting in the upcoming year?

January:

I have been talking about doing the H.U.R.T. this year - and I was ready to run the 100k. (Here comes the let-down) However, I am scheduled to deploy in less than 3 weeks to my favorite place in the whole world...because two trips already isn't enough. The last thing I want to do is get ..um...hurt before I go. The gain of personal glory just isn't worth the risk. So I am officially out of the H.U.R.T

February:

I'm figuring that since I won't be here from February 'till about September I might as well post about the races I wanted to do during those months.

Feb 3 - The Harold Chapson 8k, Honolulu: This is a great race down-town through Kapiolani park (it cover the last few miles of the Honolulu Marathon).

Feb 23 - CSSG 3 Swamp Romp, Kaneohe Bay HI: A huge local favorite (Camp Pendleton has an even bigger one). 6-person teams will negotiate approximately 5 miles of an obstacle-laden course that includes mud, crawling, jumping, swinging, sounds of combat, and more mud.

March:

Mar 9 - Johnny Faerber 1ok, Honolulu: This is another race in the Mid-Pacific Road Runner series. Same course as the Chapson 8k...but obviously a little longer.

Mar 30 - Iroquois Point Sprint Triathlon, Ewa Beach HI: The first Tri of the year (Swim 750 meters, Bike 13 miles, Run 3.5 miles) - out in west Oahu. In years past the spring swell has been huge - making the swim start very interesting.

April:

Apr 6 - Lavaman, Waikoloa, Big Island: Swim 1500 meters, Bike 24.9 miles, Run 6.2 miles, Drink free beer from the race sponsor Kona Brewing...need I say more.

Apr 13 - Lanikai Triathlon, Kailua, HI: My home town...a 10 minute walk to the start from my house..making parking a breeze (Swim 500 meters, Bike 12.4 miles, Run 3.1 miles).

May:

May 18 - Honolulu Triathlon, Honolulu: A big one this year on the ITU circuit. Starts at Ala Moana Beach park, then down Nimitz and back to Ala Moana Boulevard for the finish...big race lots of elite competitors.

May 31 - Hawaii 70.3, Kohala Coast, Big Island: Lat year's "A" race and I was really looking forward to doing this one again - as a 3+ year Hawaii resident I had a better shot for a Kona Slot...maybe next year. Swim 1.2 miles, Bike 56 miles, Run 13.1 miles.

June:

June 15 - North Shore Triathlon, HI: Super-Sprint and very very fast. In lovely Haleiwa Town.

June 28 - North Shore Swim Series #1: Part one of a four part swim series on the North Shore of Oahu.

July:

July 12 - North Shore Swim Series #2: Part Deux

July 20 - Tinman, Honolulu: The biggest Tri on Oahu: Swim 800 meters, Bike 24.9 miles, Run 6.2 miles. Start at Queens Beach and end at Kapiolani Park.

July 26 - North Shore Swim Series #3: Chun's to Waimea...this is a 1.6 mile churn.

August:

Aug 9 - North Shore Swim Series #4: From Ehukai Beach park, Home of the world famous Banzai Pipeline to Waimea Bay...2.3 Miles

September: Now Here is where I come back in, I might make it home in time to race in these.

Sep 1 - Waikiki Rough Water, Honolulu - The race that gave birth to the swim portion of the Ironman. 2.4 miles

Sep 14 - Windward Half Marathon, Kailua, HI - One of my local favorites. 13.1 miles through Kailua Town.

Sep 28 - Windward 25k, Kailua, HI - Another race in Kailua, in preparation for the Honolulu Marathon.

October:

Oct 11 - HSL-37 Spalsh and Dash, Kaneohe Bay, HI - 500m swim followed by a 3.1 mile run around the base.

November:

Nov 2: Tradewind Triathlon, Kaneohe Bay, HI - The last tri of the year a sprint distance of Swim 500 meters, Bike 11.1 miles, Run 3.1 miles.

December:

Dec 14: Honolulu Marathon, Honolulu: The last race of the year..a 26.2 miles jog with 35,000 of your closest friends.

As always I may add to, cut-out, or shuffle around this schedule as I see fit. Who knows maybe I will get that Ramadi 5k in.

On another note - Feel free to comment about other races I or others should try..who knows maybe I will take some advice and see you at the starting line.

Crash Sends...

My 10,000th visitor

2008-01-10T16:28:00.000-10:00

Who knew where it would take me when I started writing this blog....but number 10,000 Is you from Rangsiti, Thailand.

Thanks for reading.

Crash Sends...

The Start of Another One

2008-01-05T08:01:00.000-10:00

So here we are a few days into 2008...people have made their resolutions and already broken them.

I'm writing this one from California - The Dragon and I have been out here since the 2oth of Dec and are getting ready to head back to the land of aloha in a few days.

In an effort to not let my blog "get stale" I'm going to quickly go over what have we been up to (this is for you MJH).

In my haste and lack of time this won't be too detailed - you'll get a few other posts on the major events in the next couple of days -

1) We flew in from Honolulu to Sac-Town for a short 2 week holiday visit with family and friends.

2) Spent 3 days and 2 nights in Calistoga (Napa Valley)

3) Went on a few runs in and around my home-town

4) Hit the slopes for a day before this happened

It has been good - and by the time we get back we will have been off of work for almost three weeks (not to rub it in or anything).

I'll be back soon with a more detailed post on the Calistoga and T-Ho trips in the near future (with pictures!)

Crash Sends...

Merry Christmas...and remember to be nice!

2007-12-22T14:25:00.000-10:00

The Sample Workout

2007-12-18T07:45:00.000-10:00

There was one point that I wrote about exercise programs and the menu of the week on this blog....what has happened?

You no longer need to worry - here it is again.

How to lay out a free-weight training schedule. Basic exercises are grouped together on certain days using a specific order and frequency. A beginner can train twice a week and make gains while the intermediate trainee will need to train three to four times a week. An advanced athlete will have no problem weight training five times a week. These weekly free-weight training splits are basic, yet effective.

Beginner Workout Routine:

Frequency: Two whole-body training sessions per week.

Duration: The workout last from 60-75 minutes depending on fitness level.

Intensity: The repetitions are moderate to high as we learn subtle techniques.

Pace: Allow 60 to 120 seconds rest between sets (less on warm-ups, longer for top sets).

Poundage: Well below the limit threshold; you should feel as if you have two to three reps left.

How long before rotating: This routine should be used for a minimum of four weeks.

Monday:

Legs: Squats, Dead-Lifts, Calf Raises

Shoulders: Seated Overhead Press

Chest: Bench Press, Flys

Arms: Standing Bicep Curls, Lying Triceps Extensions

Back: Pull-downs, Chin-Ups

Abs: Upper, Lower, Obliques

Tuesday:

Off

Wednesday:

Off

Thursday:

Legs: Front Squats, Dead-Lifts, Dumbbell Calf-Raises

Shoulders: Side Lateral Raises

Chest: Incline Bench Press, Dips

Arms: Seated Curls, Overhead Triceps Extension

Back: Row, Pull-Ups

Abs: Upper, Lower, Obliques

Friday:

Off

Saturday:

Off

Sunday:

Off

NUTS and Bolts:

Perform a full body routine twice a week
Suggested sets are three per exercise and reps should be kept between 10-15
On the first set use poundage that is 50 percent of the top weight projected for that day. Concentrate on form.
On the second set, jump the poundage to 75 percent
On the final set go to 100 percent . The top poundage should be done comfortably, with a rep or two left. This allows us to develop proper technique and conserve energy. We'll need it to hit 10 different exercises for 30 cumulative sets in a single 60 minute session.
If you complete all the reps in a particular exercise, try and add two additional reps in the next training session. When you are able to perform 15-16 reps using perfect technique, add 5 to 10 pounds and drop back to a 10 rep top set and start over.

Today's Workout:

6 Mi at 7:30 pace

Crash Sends...

The Honolulu Marathon Race Report

2007-12-11T20:30:00.000-10:00

So here we go...another race, another life list check in the box. This last Sunday was another race for the Fist Fight and not just any race - it was my first marathon. (Please note the picture of my "kit" graciously provided by Brooks)

I went with the Racer ST3's for this glorious feat....they are said to be designed with the ability to support you in your quest to break tape or set a PR. With a 4:55 I didn't exactly set any land speed records (for people that are wicked fast you need to check out Bree Wee or Rachael Ross...I don't mind getting chicked by them, 'cus well, they are bad.ass.)

The Alarm sounded with some classical music (I had on NPR) at 2 O'clock in the morning. But even at that time the sounds of Bach sound like the familiar WAH WAH WAH WAH of the ever present clock radio.

As it is par for the course I went with my normal pre-race breakfast of Cream of Wheat with a little Gu thrown in for good measure - you know to up those liver glycogen stores.

I was out the door by 2:30 for a 3:00 arrival downtown. I spent the next 20 minutes looking for a parking spot - with no luck. The one thing about this race that I found out with a brisk 8 block warm-up is that there is NO parking. Needless to say it, but I'm going to say it (does that make sense?) I had to park near Diamond Head at the community college and jog it in to Kapiolani Park. I had just made it to the buses when the skies opened up - drenching the masses. It made for good times. But, I say this with a smile, I'm lucky I live Hawaii (I know I left out the in but, that is how you say it here). December 9th, biblical style rain, and I was still in shorts and a t-shirt.

I make my way out to the starting area with the other 30,000 faithful and stand in the 4-5 hour block. I had virtually done zero training for this - my long run was one half marathon in September. Let's just say I knew my limitations. I wanted around 4 but more importantly I just wanted to do this...I wanted to run a Marathon.

The show started with the traditional cannon and the firework show and we were off....sort of. It took me 12 minutes to cross the start line.

So really, this time we were off and it was still raining - down Ala Moana to Nuuanu and still raining. I checked my time and I was moving at a snail speed 11 minute miles. Through down town, back onto Ala Moana, then Kalakaua and still raining. Through the crowds in Waikiki (which I was surprised about for a 5:00 AM start). Around Kapiolani Park and up Diamond Head (the rain stopped). Then down the Kalanianaole and more rain. Out through Hawaii Kai and back. I made a couple of stops, took some pictures, chatted with Friends that I saw along the course and made the most out of my first Marathon experience.

The post race was an experience in itself - masses of people, all wandering about the bog that was once a park looking for loved ones and friends. It smelled awful. Kind of like a wet dog and petting zoo in one - not the image of paradise you want, but, I go with what I know...and those my friends are the facts. I kissed my Wife, got my T-shirt and was off like a prom dress.

I wasn't out there to try and kill myself on this one - there will be plenty more for that...besides, there is always next year.

Thanks for checking in

Crash Sends...
next up the H.U.R.T. (100k)

A little liquid Aloha celebration

4:55

2007-12-10T10:37:00.001-10:00

And I'll take it....Race report to follow...

Honolulu Advertiser Photos

Bettah Have My Money

2007-11-28T22:13:00.000-10:00

When will then be now?

2007-11-26T21:45:00.000-10:00

Soon....

My time here at 29 Palms is drawing closer to the end. My unit is going through the portion of training known as FINEX or the "final exercise." Talk about madness - take all of the events of a 7 month deployment to a place like "Super Cancun" and compress them into a 72 hour window. I'd like to call it learning by the fire-hose method.

I had yet another Turkey Day away from home - And what I need to do is publicly thank by wife for being as strong as she is and handling my long periods away from home as well as she does. There is no job harder than being a military spouse. So, publicly, Thanks Honey.

Speaking of Turkey Day? Anyone out there run in their local Turkey Trots? The Dragon did a ten-miler and did well considering her running related injuries. Which I'm sure will lead to the question - why is she running? She like most of us who frequent these blogs has the bug and, regardless if she wants to admit it or not she has become a runner.

Nothing too sexy from me regarding training out here - minimum distance on the runs, still drinking the kool aid that is cross fit.

December 9th is fast approaching and with that so is the Honolulu Marathon - am I ready? Sure. Will I do it as fast as I want to? Maybe...I'll be sure to document the whole process anyway.

When I get back to Hawaii I'll be working on my very short race list for next season to include but not limited to the H.U.R.T. , a few 5 and 10ks and maybe the Great Aloha if I'm lucky

And as soon as you know it the year will be over and we will have passed then....when? Just now.

Today, tomrrow and the next couple days of training:

maybe a few miles...we'll see.

crash sends...

The Ultraman results

Another One

2007-11-20T08:27:00.000-10:00

So I've been tagged....by Bree Wee.

For those of you who don't know who she is, you will.

1) She is from the Big Island of Hawaii...so she has that going for her (not that I'm biased or anything) and

2) She recently finished the World Championships in Kona with a time of 9:47.

She broke her age group record and had the fastest time of any female age group competitor EVER.

"Wee, 27, broke the 25-29-year-old age group record that had been set by Tyler Stewart (9:53:41) in 2006. Wee, who finished 13th among the women at the race, also broke the women's age grouper record set by 24-year-old Kate Major (9:49:33) in 2002."

so...from Bree:

Aloha Crash... tag you're it!Shirley tagged me with a "meme"... darn it! So I have to tag 5 other people. Your job is to tell 5 random facts about yourself, then tag 5 others to do the same:)

1) As a child I had a strange addiction to alfalfa sprouts - I would eat them by the handful. I would stuff them in the pockets of my Oshkosh's to eat later. A favorite picture of my mom's is one where I had climbed into the refrigerator, thrown everything breakable onto the floor just to get at a package of alfalfa sprouts...never mind the fact that I was 16. OK, I'm kidding I must have been 2. Really.

2) I absolutely hate scary movies. To the point where I will not let my wife watch them, talk about them or even think about them....ok she can think about them, but I better not find out.

3) Strange addiction #2: Mustard sandwiches. I love nothing better than a mustard sandwich (yes, that's mustard only - on bread) made with Columbo sour dough from San Fransisco. I'll take 'em made with other bread but it isn't the same.

4) I grew up in a town of 780 people. We didn't get a stop light until I was a senior in high school. I should, and need, to caveat that with I didn't grow up completely in the sticks. Sacramento was only a 30 minute drive away.

5) Both of my arms are double-jointed. It was great fun in elementary school freaking people out with my flexibility....well, to tell you the truth, it still is.

Now, as for tag, I don't play tag. I play dodge ball.

Today's Workout:

5 mi run @ 7:30 min/mi pace

Clean and Jerk 3 set of 5

Sign up for next year's 5k

2007-11-18T20:03:00.000-10:00

You probably missed this in the evening news...The Ramadi Fun Run-
In the city of Ramadi, a former violent enclave for terrorists inside the Sunni Triangle, city officials held the first 'fun run' in nearly a decade. Matt Sanchez reported this amazing news.

Enjoy

2007-11-15T09:23:00.000-10:00

I've put up some more photos on this.

Today's Workout:
5 Mi @ 7:30/mi pace

Shit

2007-11-14T09:01:00.000-10:00

The H.U.R.T 100 is set for January 19th.....and I made the cut.

and to think, I was freaking out about a marathon. More to follow....

Today's Workout:

Run 10 mi at 8 min/mi pace

CF WOD

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Back at it

2007-11-13T06:15:00.000-10:00

And I feel good.

If I can continue on the streak that I'm on - life should be good during the Honolulu Marathon. Even as busy as I am I've been able to sneak out and get some good runs in.

And...I'm at about 3,000 feet right now - which will help when I return to sea-level and the land of Aloha.

I have a question and hopefully someone out there can answer - from what I've read is that the effects of altitude training last between 4-6 weeks. Can anyone out there confirm with some first hand knowledge? I understand that I'm probably not at a high enough elevation to have it really considered "altitude training" but I thought I'd throw it out there anyway.

I did find this pretty good link regarding altitude training - check it out and let me know what you think.

Today's Training:
5 mi at endurance pace (7:30/mi)

7 rounds for time of:
95 pound Sumo-deadlift high-pull 10 reps

10 Ring dips

(CrossFit WOD)

This Day in History

2007-11-12T08:43:00.000-10:00

Sort Of...

Hill Valley, Ca

On Saturday, November 12, 1955, at 10:04 p.m. PST, lightning struck the courthouse's clock tower, freezing the clock at 10:04.

For all of the Telemarketers

2007-11-12T07:11:00.000-10:00

Miles in the Bank

2007-11-12T06:11:00.000-10:00

But what if you don't have anything resembling a bank? And when you do the bank gets robbed...

Let's be honest, I haven't done shit training wise since the Honu 70.3 in June. A few races here and there but no solid base, no build, no peak, no taper. Building a solid base is they key to any endurance event...but I could make the argument that constant rest and being lazy is another.

The Honolulu Marathon is one month away.
Am I freaking out? Yes. Should I be? I'm not so sure.

I've been getting in about 20 miles or so a week at a minimum and I've re-vamped my strength training and am back on the Cross-Fit band wagon (why I got off about 5 months ago, I still don't know).

I've heard of the 10% rule - where you only increase your weekly mileage by 10%....I'm doing the opposite - I'll let you know if it works. Being sure to stretch often (vice never), getting that long run in every week or at least every other week...or in my case on the day of the race. And we all know that we should throw in speed work - over time (not the last hundred or so meters of the race that you are also including as your long run).

What do I do? I'll continue running....I think.

On another note - I've added a few names to my list of Blogs that are "on board for the big win" on the right to include:

Speedy Geoff
Simon Whitfield
Rachael Ross
James Cotter
Half-Fast
Bree Wee
Amy Bennett
Amanda Lovato

give 'em a minute of your time and show some blogger love.

What Veterans Day Means to Me

2007-11-11T05:42:00.000-10:00

Today I take a step back and reflect.

Many of my dedicated readers know what my profession is. Yes, I am in the Marine Corps. Even fewer know that I am a Marine Infantry Officer. And still, even fewer know that I am a Marine Infantry Officer that was in the second Battle of Fallujah.

On November 11 2004, I lost two of my Marines. Before you read accounts on what happened I'd like to tell you a little bit about Kyle Burns and Sam Holder.

Kyle was my gunner - We lived inside a turret no bigger than the front two seats in a Hyundai...let's just say we got to know each other. I would describe him as a Carhartt wearing, Copenhagen swilling, country music loving cowboy who could cuss with the best of them, from Laramie Wyoming. Kyle was a veteran of OIF I and this was his second trip to the sandbox. I hand picked him to be my gunner because as a platoon commander you need the best with you because your time is so precious that you have to have someone that can control a 14 ton vehicle while you are busy controlling the fight and your platoon over a radio.

He was awesome to watch, a dedicated professional who loved his job and what he did on a daily basis. He could tear apart and put back together in record time the main gun on our LAV (about 50 parts) while sitting on something the size of a bar stool with a work space no bigger than a pizza box.

Sam Holder was my Platoon Sergeant - a mountain of a man from Littleton Colorado. When you think of a Marine - you are thinking of Sam Holder. He was my right hand - my hammer.

(I found this picture today15 Nov and added it to the post)

If I needed something I would ask SSgt Holder. If something was wrong, I would tell SSgt Holder. If my Marines screwed up they would be sure not to tell and do everything to avoid SSgt Holder. He spent his early years in the Marine Corps on embassy duty in places like Trinidad & Tobago, Cyprus and the Czech Republic, where he met his fiancee, Jana.

Fallujah was a violent, kinetic house to house fight that lasted over three months when it was all said and done. Sam Holder and Kyle Burns were both killed on Veterans day, minutes apart.

They are my friends - They are my brothers - They are my heroes.
Because of their actions others are alive today - Because of them I will live my life to its fullest.

I WILL NEVER FORGET

I'll leave you with Staff Sergeant Sam Holder's Silver Star Citation.

The President of the United States takes pride in presenting the Silver Star Medal (Posthumously) to:
Theodore S. Holder, II, Staff Sergeant, U.S. Marine Corps

For conspicuous gallantry and intrepidity in action against the enemy while serving as Platoon Sergeant, Light Armored Reconnaissance Company, Battalion Landing Team 1/3, Regimental Combat Team 7, FIRST Marine Division, I Marine Expeditionary Force, U.S. Marine Corps Forces Central Command in support of Operation IRAQI FREEDOM

On 11 November 2004. While conducting a movement to contact through the city of Al Fallujah, Iraq, Staff Sergeant Holder and his Light Armored Reconnaissance Company was ambushed from the front and right flank. A heavy volume of enemy small arms and rocket-propelled grenade fire hit the lead vehicle, severely wounding one of the scouts. With no way for the scouts to remount their vehicle without exposing themselves to a devastating wall of machine gun fire, Staff Sergeant Holder, with complete disregard for his own safety, skillfully maneuvered his vehicle directly into the enemy's line of fire in order to protect them. Even as a burst of machine gun fire hit the turret wounding him, he continued to remain exposed and guide the fires of the gunner onto the enemy positions. As the enemy fire began to concentrate on the vehicle, he continued to fire an M-240G machine gun and control the fires of the vehicle's main gun. As the enemy fire continued to build, he was seriously wounded once again. Despite the severity of his wounds, he continued to man the machine gun and return fire upon the enemy, eventually succumbing to his fatal injuries. By his bold leadership, wise judgment, and complete dedication to duty, Staff Sergeant Holder reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service.

Below you'll find links with other stories about theses brave men - please take the time to read them.

Rocky Mountain News: Jul 21, 2006 - Sam Holder

Rocky Mountain News: Remembering the Brave Ceremony 2006

Rocky Mountain News: Remembering the Brave Ceremony 2005

Rocky Mountain News - Special Report: Final Salute

To all of my fellow Veterans - Happy Veterans Day and welcome home.

To all in harms way - stay safe, keep your weapon clean and come home soon.

S/F

Crash sends...

Please support injured Marines this holiday season!

2007-11-02T19:30:00.000-10:00

Maj Andy Christian (USMC/MARSOC Special Operations Schools) and current Marine Corps Force Reconnaissance Association president will be racing in the Ironman New Zealand on March 1st 2008 to raise money for Marines injured during combat operations in Iraq and Afghanistan.

The Injured Marine Semper Fi Fund is a non profit organization that supports Marines recovering from catastrophic injury.

Andy is known for his aggressive fund raising for Marines/Corpsmen who have been injured, to include running the San Diego Rock and Roll marathon (carrying a 3x5 American flag and finishing in less than 3.5hours), the Ironman Arizona (carrying a 3x5 American flag and finishing in under eleven hours) to name a few.

100% of the proceeds will go to support our most precious resource,our Marines and Sailors. If you are interested in donating to support the Injured Marine Semper Fi Fund, please use the link provided below.

http://www.active.com/donate/ironmannzsemperfi/majorchrstian

News article concerning Maj Christian's fund raising efforts

Semper Fidelis,

Crash

2007 XTERRA World Championships- Feel the Joy!

2007-11-01T03:29:00.000-10:00

As I stood at the 2007 Xterra World Championship race site staged on the slopes of storied volcano Haleakala, I felt the earth tremble and watched native animal's behavior change.. For split second, I thought Eruption!!!!-

But soon realized it was just the collective force of three Team SolRx UltraGirls laying down their tracks on the lava and sands of Maui.

Amy Bennett, Marion Summerer and Kim Hill rendered world class performances among what was arguably one of the best field of triathletes assembled in recent times. Numerous Olympians and "cereal box heroes" abound and in stride.

Completely dialed in physically and mentally, Marion Summer claimed the over Female Amateur World Championship title - Marion regained this status after a bike crash took her out of the running in 2006. Marion's preparedness and tenacity kept her in the top 10 of the women's field much of the race. Her push at end of run placed her almost two minutes ahead of her competition. Her performance put her 14th in the pro ranks if she were racing that category.
Adversity and fate were no deterrent to Amy Bennett, who despite suffering a broken wrist just 3 days before the race, FINISHED the event well within all cutoffs. Still recovering from the recent IronMan World Championships, her finish in Maui earned Amy the Top Female Amateur "Double" title. This badge of honor is worn by only a small number of triathletes world wide who finish both the IronMan and XTERRA world championships in the same year. Images of her in Pink "Warrior Princess" cast swimming, biking and running inspired all and epitomized what this sport called XTERRA is all about.

2006 XTERRA Age Group World Champion Kim Hill returned to the ranks qualifying for the event shortly after her return from months of Christian Mission work in China. Despite limited training time and world travel, Kim still in statuesque physical condition, placed 7th overall in the 25-29 age group. After finishing this gruelathon, Kim still had enough energy to quickly make it to the Paul Mitchell tent for a trim of her flowing blonde locks.

This constitutes the final Team SolRx "dispatch" as the 2007 Triathlon season comes to close.

From my adventures as the Team SolRx "Constable" and Manager, I can now write dissertations on topics ranging from the sport itself to the best hair brush to use before a race. These ladies took me on one heck of a ride. Aside from the sometimes legitimate rock star demands and a few nights of lost sleep, it was an honor and every boy's dream come true to be a part of this life experience.

Thank you- you three Goddesses of Multi-Sport. Hybernation and Beer season now begins. See you in 2008!

Love, Gratitude, and Respect to our family, friends and beyond generous sponsors:
BIRDZ eyewear, Sugoi performance apparel, Ultimate Direction Hydration, Island Triathlon and Bike, Tai Graphyx, Balega Socks, Two Toms, our great friends at XTERRA, Crash Fistfight, and James Wright photography.

John O (not Crash...this time) Sends...

Team SolRx Race Report: Amy Bennett -IronMan World Championships

2007-10-31T04:24:00.000-10:00

Team SolRx UltraGirl Amy Bennett joined the ranks of a very finite number of triathletes who qualified for and finished the IronMan World Championships. Each year, Tens-of-thousands of triathletes across the globe vie for one of the coveted race slots- only 1,700 succeeded and Ms. Bennett was one of them!

Amy tamed the fabled course, finishing a respectable 1170 out of 1700 competitors- with time splits that most of us dream of.
Ms Bennett provides her account of the journey in the attached report. The attached photo shows the joy as she rocks her P3.

This UltraGirl ain't slowing down, as she will also compete in the Xterra World Championships on 28 October.
Those close to the sport know that competing in both the IronMan and XTERRA World Championships in the same year, virtually back to back, is called "the Double" and a badge of honor that even a more finite number of world class triathletes claim.

Even more impressive and inspiring, is that Ms Bennett is currently the top positioned US female competing in the "Double" this year- INCREDIBLE !

Amy Bennett:
Swim 01:09:26
Bike 05:56:25
Run: 04:44:23

Overall 11:55:54

For extra credit... UltraGirls Marion Summerer and Kim Hill have also qualified for the Xterra Worlds and will join Amy paying their dues on storied volcano Haleakala- where the race course is staged. They just may cause an eruption!

Love, Gratitude, and Respect to our family, friends and beyond generous sponsors:
BIRDZ eyewear, Sugoi performance apparel, Ultimate Direction Hydration, Island Triathlon and Bike, Tai Graphyx, Balega Socks, Two Toms, our great friends at XTERRA, Crash Fistfight, and James Wright photography.

Another day in paradise

2007-10-26T05:19:00.000-10:00

I wish...

I never knew it was possible to be deployed within the United States. It is.

I'm out again on my not so worldly travels. This time to glorious 29 Palms California. The smoke from the fires on the coast started rolling in this morning (I hear it makes for great sunsets - whatever, I still can't breath) . Over 1 million people evacuated from their homes this past week...I can only imagine.

So I did the Splash and Dash last weekend - in a time of 33 minutes. (another side note: the swim takes place in Kaneohe Bay - one of the world's largest Hammerhead breading grounds...how is that for motivation to swim fast?)Now, that is one minute slower than last year and I'll take it considering my severe lack of dedicated training. Lame I know, I could find the time but, I hate getting up in the morning to run. It. Sucks. Who is with me on this one?

I've decided, or have been more or less forced to go back and build a base for the next 6 weeks (or so) for the impending doom that is the Honolulu Marathon. I think the Fistfight is just going for a finish at around 4 1/2 hours. We will see. "Impending doom" you ask, surely not you Crash? Yep, I say that because for the next 5 weeks I will be out here in the garden spot that is affectionately known as 29 stumps. So Awesome. At lest there is a gym - sort of, and I can run on one of the two treadmills. I will miss Thanksgiving with my wife, family and friends - again. But be back in time for a week of acclimatization prior to the race. Wish me luck - 'cus I'm going to need it.

Crash Sends...

Enjoy Your Friday

2007-10-18T23:15:00.000-10:00

Crash Sends...

Menu of the Week

2007-10-18T10:48:00.000-10:00

It has been a while since I've done one of these...

Meal 1:
1/2 Cup old-fashioned oatmeal
3 scrambled egg whites
1 glass of water
1 cup of coffee

Meal 2:
Nutrition Bar
2 glasses of water

Meal 3:
Tuna Sandwich
1 cup baby carrots with non-fat ranch dressing
2 glasses of water

Meal 4:
nutrition shake

Meal 5:
Southwest chicken salad
2 glasses of water
1 glass of wine

Meal 6:
1/2 cup of low-fat ice cram

In your face

2007-10-11T21:06:00.000-10:00

and since the Dragon is a Cardinal Alum

The Struggle Continues

2007-10-09T08:31:00.000-10:00

I didn't run this weekend.

I paid for the race, picked up the packet..I even got the T-shirt. The Niketown 30k just wasn't in the cards this time.

I was going to run this race with my wife but she opted out on this one because of an injury - chalk it up to over-training. The alarm went off at 3am and I called it - I'm not doing this one with 2,000 strangers.

I know this injury is frustrating for her - being able to run and train when you want to - to nothing...it hurts to run, to walk, and even to sit. So she has done the smart thing and taken time off no running for two weeks. We will still go to the gym and get our swoll on but the guidance is to take it easy on the legs.

To go from running your first 5k in January to signing up for your first marathon in December is huge....talk about progress. This isn't over yet - we will get there.

So for those of you that tend to get hurt (like me and the Dragon) and need to hear it again:

RICE 101

R-est: Stop running immediately after you sense and injury

I-ce: Apply ice for 10 minutes, stretch for 10 minutes, re-apply ice for 10 minutes and repeat every 2 hours until swelling subsides

C-ompress: An easy way to compress the area of the injury is to wrap an ACE bandage over it. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.

E-levation: Lie or sit down, relax and place the injury no lower than 6 inches above the heart until swelling subsides

After a day or two of R.I.C.E., many sprains, strains or other injuries will begin to heal. But if your pain or swelling does not decrease after 48 hours, make an appointment to see your doctor.

Once the healing process has begun, very light massage may improve the function of forming scar tissue, cut healing time and reduce the possibility of injury recurrence.

Gentle stretching can be begun once all swelling has subsided. Try to work the entire range of motion of the injured joint or muscle, but be extremely careful not to force a stretch, or you risk re-injury to the area. Keep in mind that a stretch should never cause pain.

Heat may be helpful once the injury moves out of the acute phase and swelling and bleeding has stopped. Moist heat will increase blood supply to the damaged area and promote healing.

Finally, after the injury has healed, strengthening exercises can be begun. Start with easy weights and use good form.

Crash Sends...

the update

2007-10-01T16:29:00.000-10:00

Crash is back from his two week "excursion" to the Big Island.

So I spent two weeks above 6,500'...and I went for my first run at sea-level in that same amount of time on Sunday. Did it make a difference? I'm not so sure, but then again, if I had run more than 4 times in brisk two week period I could tell you.

What does all of this mean? My training is slacking - and I have a 30k this weekend. WTF. It shouldn't be too bad, right? And I promise I won't prep for this one like I did with the half that I did a few weeks ago. The Dragon and I got up bright and early on Sunday to put in 14 miles. We made it through 6. Her knee/thigh/hip is hurting and I was all about going in early. I guess I'll just have to make up the miles this week (is that possible?). So we ended up going to breakfast at one of our favorite local spots, then going home and staying in and watching football for 6 straight hours- how is that for cardiovascular improvement?

This week puts us 10 out for the Honolulu Marathon - that is enough time to get back into the groove right? As long as we get 8 solid weeks of base in there "should" be no issues....am I assuming to much here people?

Today's Workout:

Cardio and Strength Training

Surprise, surprise, surprise! Jim Nabors promoted

2007-09-26T19:47:00.000-10:00

By Cpl. R. Drew Hendricks, Marine Forces Pacific

HONOLULU -- Lt. Gen. John F. Goodman, Commander U.S. Marine Corps Forces, Pacific, pins corporal chevrons on Jim Nabors to promote him to Honorary Corporal during a sunset ceremony at Fort DeRussy Waikiki, Hawaii Sept. 25. (Official USMC Photo by Cpl. R. Drew Hendricks)HONOLULU (Sept. 25, 2007) -- Jim Nabors, perhaps best known as his loveable, often-bumbling character Gomer Pyle from the hit CBS television show “Gomer Pyle U.S.M.C.,” was promoted to Honorary Corporal in a sunset ceremony held at Fort DeRussy in Waikiki Sept. 25.

Nabors was made an Honorary Marine and promoted to Honorary Lance Corporal Aug. 9, 2001 by then-Commandant Gen. James Jones, after nearly 38 years as a private first class. Nabors said he never expected to be promoted again after lance corporal. “I was surprised about the first one,” Nabors said. “Gen. [James L.] Jones asked me one day how long I had been a PFC and I told him, 'Sir, I still am.'”

Nabors was selected for promotion based on his outstanding contributions to the Marine Corps and the United States. “Today we take pride in honoring a great American,” said Lt. Gen. John F. Goodman, Commander, U.S. Marine Corps Forces, Pacific. “He truly embodies what’s best about the Marine Corps and what our Marines represent.”

Gen. Goodman discussed the idea of this promotion with the Commandant, who gave his approval. The ceremony was held on the 43rd anniversary of the debut of "Gomer Pyle, U.S.M.C." on national television.“Well, Gol-ly!” was Nabors' response after Gen. Goodman pinned on his new rank.To be named an Honorary Marine is a rare thing. Some of the more notable Honorary Marines include: Joe Rosenthal, photographer of the second flag raising over Iwo Jima; Lon Chaney and Chuck Norris. As rare as it is to be selected as an Honorary Marine, it is even rarer still for one to be promoted. In his remarks, Gen. Goodman talked about how corporal is such a significant rank in the Corps, being the first echelon of leadership in the Marine rank structure. As a noncommissioned officer, a Marine corporal has a tremendous amount of responsibility to his Marines, on- and off-duty.

Nabors' status as an Honorary Corporal was not earned easily. He has spent an entire life dedicated to the service and positive influence of others. Whether from his years as an American TV icon or a performer around the world, he has been an example of those traits the Marine Corps holds in high regard.It was those exceptional leadership traits of honor, honesty and devotion that merited Nabors promotion to this rank, according to Gen. Goodman. “Gomer Pyle taught us that an honest person who is determined to do the right thing will always end up in the right place,” Gen. Goodman said.

Nabors was also presented with some gifts to mark the occasion, but one stood out among the rest. Nabors was presented with an NCO sword, the oldest U.S. military weapon still in use today. Marine NCOs are the only NCOs authorized to carry a sword. “Who better to deserve this honor than Jim,” said Gen. Goodman.

“Gomer Pyle taught the American people that Marines are people and that they have a sense of humor, in spite of what they go through. I think that brought the Marine Corps closer to the people than any other movie or TV show.”

“I cannot think of a better group to be a part of,” Nabors said. “Its something you take with you the rest of your life.”Danny Kaleikini, Hawaii's "Ambassador of Aloha," was one of many distinguished guests from the local Hawaii community to share in the evening's festivities.

“He came to Hawaii and became a Hawaiian and did so much for the Hawaii people. For that I am so very thankful,” said Kaleikini, who has been an entertainer here for more than 30 years. “He takes the spirit of aloha with him all over the world.”

Humbly, Nabors had very few things to say about himself. He spent most of his time remarking about how grateful he was to the Marines, and what they do for the people of this country.

“Thank you just is not good enough for what these men and women do. I am glad to be a part of what they stand for,” he said. “I am honored to meet any Marine.”

So what’s next for Nabors? Does sergeant loom in the distance?“Well it took me 38 years to get to lance corporal, but only six to get to corporal,” he said. “I guess I’m on the fast track now.”

a little stroll...

2007-09-25T21:16:00.000-10:00

(I know I said I would write a post about technology as my next one but, this is better and that one can wait.)

Or at least that is what you are telling yourself to feel better around mile 9.

I went for a hike the other day. I got paid to do something that people pay to go do. Really. Just one catch: full gear, combat load - That is an extra 60 pounds of light-weight stuff.

Before we started I was all ready to go...I figured I've done a Half-Ironman this is just another walk in the park or just another hike across the lava fields at 6,600'. Piece 'o cake.

I was good up until mile 8 or so - then the blisters fully set in. Let me tell you there is nothing that will mess with you more than your body wanting to give up on one of these things. Here is the trick - you have to tell your body that it isn't in charge - your mind is. Once you get that through your good ("look feet, your not the boss. I am - so get your shit together, suck it up and keep moving forward!") No matter how bad your feet feel.

I haven't gone on one of these in about 4 years...and the only way to get better at them (like most endurance events) is to just go out there an do it. I would recommend working your way back into it vice jumping right into a 10 miler after a 4+ year hiatus.

Now look people, I'm not one to complain and I really shouldn't be doing it as one of these but, I hate going on humps. They suck - I'm not going to BS about it.

Needless to say I'll be taking a day or three off from running until my feet heal and the aches and pains dissipate.

In other and not such sissified news the Dragon ran her first 25k last weekend. That is longer than any sanctioned race I've ever done. So props to her - she has regained the Fistfight family title for stud of the week....She deserves it. Congrats hon.

We're living the best days of our lives bros'...jolly green giants walking the Earth...with guns.

Crash sends...

another thing

2007-09-21T21:14:00.000-10:00

I can post to my blog - but I can't read any...WTF.

so for Matt, Al, Steven, Courtney, Tri-daddy, Bolder, ZBuck, speedgoat, and all of the others that I constantly stalk think of this as a witty comment on your latest post.

Elevation

2007-09-21T00:45:00.000-10:00

I know it has been a few days since I've gotten anything up but....I'm out doing things again. This time I'm back on the Big Island. No, not doing this....but this. And I'm doing it at an elevation of 6,500' - about half way up Mauna Kea. I don't think the views can get any better. If I face East I have Mauna Kea on my right, Mauna Loa on my left and Hualalai to my front.

The Honolulu Marathon is the next race - and I figured why not get some High Altitude training in while I'm out here. So I tried it yesterday. Four miles and it burned. SLP is right...and damn, I hate that term.

I will continue to run on out here when I can and do better to keep my throngs of loyal readers updated.

So, because it is late, and I've been going for 20 hours straight I'm signing off until my next post..."Reliance on technology or can you hear me now?"

Until then...Crash sends.

Race Report

2007-09-10T15:35:00.000-10:00

With an added bonus: Don't get bombed the Friday before a race - even if you think Sunday is a long way off.

Friday - I got drunk. And I need to caveat this with I rarely get drunk. Why you ask? Because I don't deal well with hang-overs. I know that may go with out saying ("No shit Crash, who likes hang-overs") but, mine seem to last a ridiculously long time. This one was no exception. Beer, Beer, Tequila shots, and more Beer don't agree with me the next day. And they really don't agree with me when I'm trying to run a half-marathon.

Saturday was to be responsible day. The day when I was supposed to help my wife clean up the house for our company arriving next weekend....Let's just say I'm lucky I'm not in bigger trouble. Sleeping 'till noon and walking around like a zombie sighing all of the time is now way to win over your sweet-heart on responsible day.

Sunday brought us race day - for both us of. This was the Dragon's first Half-Marathon and longest run to date. It was to be sort of a "self punishment" for me. Check that, it was a self punishment for me. Total time: 1:50:23...and in this case I'll take it.

Rest Day

Feed the Machine

2007-09-04T13:52:00.000-10:00

How do I avoid bonking part way through a long race?

You'd be surprised how many calories per hour your body demands while you are out pounding the pavement. Anytime you're racing longer than an hour, you'll need to think calories. Calories equal energy and most people need about 150 to 300 per hour, depending on your level of training and the weather. The body deplets its stores in about two hours, but being more highly trained and eating a high-carb diet can help you last longer before bonking, since training teaches the muscles to hang onto the energy stores. In races, focus on getting calories before the bonk happens - most certainly by about 75-90 mintes out and then eating regularly to keep the energy flowing at a constat rate.

Before a race, size up the aid stations, estimate how long it will take you to get between them and plan exactly when you'll need to take in calories. If you figure on about two "doses" per hour, each with about 100 calories, you may find that you'll need to imbibe your chosen calorie source between ai stations. Some favorite energy packed foods include gels, Shot Bloks, sport bars, and Fig Newtons. Energy drink powders such as Gatorade Endurance, Ultima Replenisher and Hammer HEED, are also an easy way to get calories down the hatch.

These drinks also supply much needed sodium and electrolytes. Being low or imbalanced on those can also bring on the bonk. Popular electrolyte supplements include Succeed, E-Caps, and Thermo Tabs. Of course, you don't have to pop pills to get the recommended 300 to 1000 miligrams per hour. Pretzels, chips and electolyte drinks also work - at least over shorter distances.

Unless your doing an Iron distance tri or an ultra protein isn't really necessary and is harder to digest. But remember: Everybody is different. You may find you only need 150 calories an hour; on a cold day, when your body is working harder to keep you warm, you may need over 300. The primary message here is: don't wait to stoke your fires. Race planning also means plotting and timing your calorie intake.

Today's Workout:
6 mile run at 8min pace

Crash sends....from my Mac.

I'm out of the Matrix

2007-09-04T13:43:00.000-10:00

So my PC crashed for the 3rd time about a month ago - prompting me to click off of the net, take the red pill, walk towards the light...I think you get the idea. I bought a Mac. It may take some time to "re-learn" how to use this wonderful machine to blog like I was, but trust me, there is no going back.

Team SolRx Race Report: XTERRA "JAMBA JUICE MOUNTAIN MAN"

2007-08-31T13:16:00.000-10:00

Land slide victories for Team SolRx UltraGirls

at the recent XTERRA Point Series Race- "the "Jamba Juice Mountain Man" held on 25 August. Staged in the mystical Kualoa Ranch, ,backdrop to movies such as Godzilla, King Kong and Jurassic Park- athletes faced what was thought by many to be the most challenging Xterra Point series course of the season.

MARION SUMMERER- unreal performance! Top female finisher- 5th OVERALL finisher in all categories. Recently back from training and racing in Australia, this lady is in peak condition- dialed in physically and mentally.

AMY BENNETT- As pure as it gets ! Despite a rib crunching crash on the bike, Amy took the third overall female, a mere 2 minutes behind the second place finisher.

The road ahead for the UltraGirls includes some road and swim races, as the ladies peak in physical condition for world championship events in October. . .

Amy is qualified for the Xterra National Championships, as well as the Iron Man and Xterra Worlds...

Ladies and Gentlemen, Ms Bennett is "doing the double" this year- a distinction held by a proud few.

Marion is laser focused on the Xterra World Championships. come out and watch her rock it head on with the worlds best off road athletes.

She will have it locked in physically and mentally..the terrain and elements in Maui will be her competition.

Swim// Bike // Run// Overall

1 Marion Summerer :10:03 //0:54:56 ///0:32:18// 1:37:17
3 Amy Bennett :11:33// 1:03:59// 0:43:33// 1:59:05

Extra Credit on Gear: Marion lauded the performance of Two Toms Blistershield and noted:
" Blister Shield powder provided me the necessary stability and grip of the foot in the shoe without blisters or tortured the feet." Plenty O water crossings, streams, loose red dirt off chamfer rocks strewn run section shredded the dogs of those unprepared.

Amy rocked the BIRDZ Hawk sunglasses with Amber Lenses noting their effectiveness in keeping dirt, sun, and sweat out. Thank God for BIRDZ and their removable "Grime Gaskets"

Lastly.. Proven time and time again, the ladies both wore the Ultimate Direction Wink- it's design "spot is on" for XTERRA racing and other unsupported race courses/adventures.

Amy raced in the "Sugoi Rhythmic Swim Racer".... Unreal! an off road tri in a one piece swim suit- one Bad %&*% lady and one Bad %&*% bombproof suit.

Gratitude and love to our family, friends and unbelievable sponsors
BIRDZ eyewear, Sugoi performance apparel, Ultimate Direction Hydration, Island Triathlon and Bike, Balega Socks, Two Toms, our great friends at XTERRA, Crash Fistfight and James Wright photography.

A very special thanks to "My Action Photo".

The best answer ever.

2007-08-29T08:46:00.000-10:00

The question was: "Recent polls have shown a fifth of Americans can't locate the United States on a world map. Why do you think that is?"

Lauren Caitlin answered: "I personally believe that U.S. Americans are unable to do so because, uh, some people out there in our nation don't have maps, and, uh, I believe that our education like such as in South Africa and, uh, the Iraq everywhere like, such as and I believe that they should, our education over here in the U.S. should help the U.S., er, should help South Africa and should help the Iraq and the Asian countries, so we will be able to build up our future for our children."

another week

2007-08-28T09:32:00.000-10:00

another adventure.

This is my last week at work at my current "job." No, you don't have to worry - your resident man of Aloha is staying put here in Hawaii for at least a few more years.

The Marine Corps has what it calls "B - billets" and duty station/job that is a little less strenuous than the demands of the fleet. My "off time" happened to put me at the historic location of Camp H.M. Smith. I have regained my passion for fitness, worked on my education (both academically and militarily), and most importantly have taken the time to discover who I am and what I want to become.

My short time at Camp Smith is coming to an end - I return to the Grunts next week; Kaneohe Bay will be my new home.

Regarding the training - the knee still hurts, although not like last week. I've noticed that if I take the time to warm-up the pain at first is manageable and usually subsides within the first ten minutes.

The Dragon and I are steadily working towards the next race, the Windward Half Marathon, in about 2 weeks. It will be her longest race to date and a good measure for me to see where I've come in about a year.

Our 3 day tour to the Big Island was great - I'll post more about that tomorrow. So, until then...

crash sends

what gives

2007-08-22T10:01:00.000-10:00

I'm back at it...the training that is.

I've gotten in two good days of running in a row for the first time in over a month. And now, my legs and knees are letting me know. It got to the point yesterday that I had to come to a hobble and then a walk and finally stopped to stretch my knee. It was that bad. I've never stopped during a run due to knee pain before. So, what gives. Is it because I'm not the spring chicken I used to be? The three weeks at Airborne School? Not really "running" for about a month? My guess is 'D' - all of the above.

Just over 10 years ago I had my right knee reconstructed - complete with screws and everything...it has done great since. Is it finally catching up?

The plan: R.I.C.E.B

Being the endurance athletes you are I'm sure you know the R.I.C.E. plan for recovery. Rest, Ice, Compression, Elevation. I've added the 'B' for good measure: Beer. It always helps.

Motrin is option #2 - the trick here is to take it at consistent intervals for at least a 24 hour period. It has to be in your blood stream for at least that long to really have an effect on the swelling.

The plan for today is to do my 6 mile loop and see how the knee holds up. If it hurts, I'll fall back on the recovery program: R.I.C.E.B, Motrin, and a relaxing 3 day weekend on the Big Island.

Today's Workout:

6 Mile Loop @ 7:30-8:30/mile pace.

Thanks for checking in....crash sends

Then, There and Now

2007-08-21T11:02:00.001-10:00

I've decided to add a new post to my repertoire - obviously entitled Then, There and Now. Sort of an all encompassing report of you will.

So, for the Then:

I'm back in Hawaii after 3 long weeks in the "duddy souf" (read: dirty south) . I know I bitched a lot about the heat and humidity so i figured what the hell why not one more time for good measure. That shit was ridiculous. 117 in the shade...really? I made it through the Basic Airborne Course - not that it was physically tough or anything - I was just worried about breaking something. Falling out a perfectly good aircraft isn't so forgiving should you make a mistake in "mid-flight." I wish I could have taken pictures - however fooling with a camera as I approached terminal velocity was the last thing I needed to be doing.

There:

The Dragon and I are heading to the Big Island on a 4 day weekend. I've been gone a lot recently - from Korea, to Thailand, to Australia, to Georgia (the last being the most exotic...by far) - we needed a little together time. So for the weekend we will be enjoying the beach and umbrella drinks.

I had my 29th birthday while I was away (which seems to be the norm) and my wife spoiled me on my return. She did pretty good - gift #1 was a pair of new slippahs (flip-flops, sandals, whatever). The Reef Mick Fanning's . The novelty with theses is that they have a built in bottle opener on the bottom. How many times have you been out at the beach, party, etc and been in the need of a bottle opener? Never again, as long as your sporting these .

Gift #2 was the Coup de Gras: A new camera. The Nikon D40. It's going to get a test run on our 4 day trip this weekend.

and for the Now: My training and my race schedule are going to get re-worked. I was planning on doing a few swim races this season (the big one being the 2.4 mi Waikiki Rough Water) however, having been in the pool roughly 3 times since my Half IM I am going to pass on it for this year. The big three to go are the Windward Half Marathon, the Honolulu Marathon and the H.U.R.T.

It is good to be back. Crash Sends...

Airborne

2007-08-17T09:35:00.000-10:00

I made it...and you know what the best part is?...I get to go back to Hawaii tomorrow.

...and the fact that I didn't have any of these...

one to go

2007-08-11T05:02:00.000-10:00

The heat continues. Record temps? WTF.

Just my luck to spend my summer at "Sky Dive Camp"during the heat weave.

Things are going well out here and aside from the 117 in the shade I am enjoying my time in the dirty south. I have a tendency to go "local" when I deploy or visit various countries. No difference this time. I ventured deep into Alabama last weekend to see what I could see. I would have liked to have made it there again however, a 50 mile radius from the school is my limit this weekend.

Monday is the start of jump week. 5 jumps; three day and two night. Should be interesting to say the least. And then I'll be out of here - back to the land of aloha....I. Can't. Wait. I'll have time time re-focus on my training as the Windward Half Marathon, the Honolulu Marathon, and the H.U.R.T. are all on my list of "to-do's."

I'll leave you with a pic of the Angry Dragon playing kickball..apparently this is what you do when you work at young, progressive engineering companies.

aloha,

Crash Sends...

one down

2007-08-04T05:16:00.000-10:00

two to go.

I haven't been in this much pain since who knows when...I know Mike said 41 is the new 31 so that must make 29 the new 19?? But, this has been whopping my ass. I wouldn't call it tough but, the continuous pounding is getting old - The knees aren't what they used to be. The world needs 19 year old PFCs who can recover fast from this sort of thing - they are the ones who go in and break shit....While guys like me (who, with humility, aren't as quick to recover as they once were) just tell them what to break.

So, my training isn't going exactly as planned. I manage to get to the gym at night and workout for an hour ( it is what I'll be limiting myself to while I'm here at "school"). My half marathon is about a month away and I'm going for a new PR...we'll see how that goes after jump #5 in two weeks.

The reason I was bitching about the heat is that I've been out in it all day, for the past week. This stuff is for the birds.

and lastly, wWhile I'm out here I've started reading William Manchester's Goodbye Darkness and so far it has been a great read - he writes wonderfully with vivid descriptions and grueling firsthand accounts.

I'll update more when I can as this week brings me to tower training - should be interesting. Hopefully it cools down and I don't break anything.

Crash sends...

I've made it

2007-07-28T05:48:00.001-10:00

Sort of...

Columbus Georgia...oh the humidity. I don't know how these guys do it. I was planning on going for a run today - it is going to have to wait until it cools off...which may be sometime in September.

I have been completely cut off from watching Le Tour out here - and it has been rough, like coming off caffeine...you know that pounding headache that develops around 10:30 if you don't get your daily fix. I get my updates from the Angry Dragon some time around 6pm and I'm good for another 24 hours.

I decided to drive around the greater Columbus area today and stumbled upon the public library (where I am writing this now). The town looks as if it going through a re-vitalization in the downtown area but, everything else looks just like a town that is next to a military base: pawn shops, military surplus stores and nudie bars.

There are a few trails out here and I plan on running on them during my stay - I'll let you know how it goes. And not to mention, there are many historic sites not too far from the area - it will be a good chance to check them out as well.

Have a great weekend, Crash sends...

oh, and check this out.

Vino - Say it isn't so...

2007-07-24T10:53:00.000-10:00

After yesterday's performance how could you not love this guy...and then this happens. I'm going to hold out for Vinokourov - I guess we will just have to wait for the outcome.

or check here for ESPN's version. Or here for a read from the Julich Diary.

So disappointing.

I'm out!

2007-07-23T09:44:00.000-10:00

That's it - I have officially dropped out of the Tinman. Why you ask? I am about to embark on yet another 3 week adventure. No quite the exotic locale like this or that but, more like this.

Ahhhh yeah! Nothing like the south in the sweltering heat of the summer. At least I get to visit the Waffle House .

Regarding the triathlon training - I will continue with it for the remainder of the year as there are a few races out there that I am planning on doing; an Xterra in late August, the Splash and Dash in October. However, my focus will shift to my next priority races: The Honolulu Marathon in December and the H.U.R.T. (100k) in January. Besides, there is always next year.

one of the many trails along the H.U.R.T. course

Today's Workout:

Run 40 min

Strength (Core)

No Can

2007-07-20T07:48:00.000-10:00

Looks like I won't get my weekly open water swim in...

The Swim...

2007-07-17T11:46:00.000-10:00

...Revisited

I haven't spent as much time in the pool as I would like. My form and technique have drastically improved since I started this adventure but, I thought I'd take a step back and look at the first portion of triathlon one more time.

TECHNIQUE. (Stroke correction)

Stroke drills are the fastest and most efficient way of moulding technique. It aids swimmers to get the feel of the water and isolates specific muscles needed to perform the correct stroke pattern. A swimmer must be relaxed and comfortable to perform an efficient stroke. Using this technique instead of simply picking faults will insure swimmer is relaxed, confidant and the stroke will improve at a faster rate.

WHAT ARE STROKE DRILLS?

Stroke drills are simply stroke mechanical teaching and training devices that can be designed and manipulated to get you to achieve better standards of stroke technique. Learn, watch, adjust, practice and devise as many new drills as you can. The following are some drills I use, as well as a sample stroke set.

CATCH -UP : where both arms begin and end on the surface of the water in front of the face, using a single arm cycle alternately, with a 6 beat kick.

ONE ARM F/S : this drill is done in the same style as catch up but with one arm, if you have poor coordination or strength in one arm try to alternate 2 laps with the bad arm and one with the good. This drill also helps develop bilateral breathing.

HIGH ELBOWS: is done by running the thumb from it's furthest point down the leg up the under arms. Then continue on with the remainder of the cycle. Repeat. This drill will help teach correct elbow position, help with timing of the breathing, the shoulder rotation and kick pattern.

F/S SPEED DRILL: this is simply F/S done with your head out of the water, with an extremely hard kick and rapid arm turnover. It must be done flat out in 25's on 1:00 - 1:30 secs. This drill also builds strength so the triathlete can maintain momentum when sighting buoys during a race.

There are many other F/S drills that you could use. Most of them are variations of these - play around and make your own versions.

SAMPLE STROKE SET:
8 X 100 F/S on 2:00 - 3:00 swim every 2nd 100 drill
6 x 50 on 1:00 counting arm strokes
200 one arm free 1:00 rest then 400 @ 100%.

STRENGTH. Follow a strength program. Work on flexibility and strength with speed (think: functional). I feel that I have made significant strength gains without the addition of a time consuming weight program.

STRENGTH SAMPLE SESSION.
http://www.crossfit.com/

STRENGTH SAMPLE SET.
8 x 25 Fly on 1:00 then 2:00 rest
200 buoys and paddles @ 100% then 3:00 rest
200 with pull buoys @ 100% then 3:00
4 x 50 normal free on 1:00 @ 100%
all of the above is done x 2 - 3.

ENDURANCE and PACE. Heart rate sets are a great tool in terms of developing endurance and pace, but what are they? The term 'heart rate set' refers to a high intensity aerobic set designed to improve endurance fitness including the so-called maximal oxygen uptake (VO2 max). Many coaches would be familiar with the sets of 2000m to 3000m (30 minutes work) at a pace that elicits a heart rate 10 beats from maximum level e.g. 20 X 100m Fly/BK aiming for 185 bpm on a 1:45 cycle (for a swimmer with a maximum heart rate of 195 bpm). These sets when properly designed and monitored are a very effective way to improve aerobic fitness. Given their high intensity and associated stresses, they need to be introduced and developed gradually in order to avoid excessive fatigue. A maximum of two heart rate sets per week is recommended for well-conditioned triathletes.

SPEED. In a race if you have speed you can swim on to the feet of a fast moving pack, then settle in to a rhythm. The ability to swim fast in the early stages of a race, can make a huge difference in swim splits. Speed sessions are scheduled after recovery sessions to ensure quality. I try to maintain a 1-4 work to rest ratio when designing speed sets.

SAMPLE SPEED SET:
1] 6 X 50 on 1:00 - 1:30 every 2nd @ 100%
2] 8 x 25 on 1:00 - 1:15 ( limit breathing )
3] 400 recovery swim ( mixed strokes )
4] 8 x 25 walk backs

ATTITUDES GOALS & DESIRES:

"You must play the game for it's own sake. You must play for the fun of the game. No doubt, but unless you play to win, unless you play with every fibre of your being, the game ceases to be fun". - an Englishman

And that I think, needs to be remembered by some - A game worth playing should be worth playing well.

SUMMARY: The proportion of each training session devoted to each physiological factor of conditioning work depends on: 1. The phase of the season 2. The particular event being trained for although the emphasis changes from phase to phase and event to event. All types of conditioning are included from one degree or another for each triathlete throughout the training session.

The types of conditioning work are alternated or cycled within each weekly training plan so that you can recover from one form of stress while applying yourselves to another. Distance for each training session should range in length, on the phase of the session and event. Try to train at race pace and faster as much as physiologically possible.

Today's Workout:

Swim: 60 min

Run: 45 min

AMAZINGLY SIMPLE HOME REMEDIES

2007-07-16T11:18:00.000-10:00

1. When choking on an ice cube, simply pour a cup of boiling water down your throat. Presto! The blockage will instantly remove itself.

2. Avoid cutting yourself slicing vegetables by getting someone else to hold while you chop.

3. Avoid arguments with the Mrs. about lifting the toilet seat by using the sink.

4. To treat high blood pressure: simply cut yourself and bleed for a few minutes, thus reducing the pressure in your veins. Remember to use a timer.

5. A mouse trap, placed on top of your alarm clock, will prevent you from rolling over and going back to sleep after you hit the snooze button.

6. If you have a bad cough, take a large dose of laxatives, then you will be afraid to cough.

7. You only need two tools in life - WD-40 and Duct Tape. If it doesn't move and should, use the WD-40. If it shouldn't move and does, use the duct tape.

8. When confused remember, everyone seems normal until you get to know them.

Oh, and if 140.6 isn't enough for you - check this out.

Today's Workout:
Run 45 min (6 mi)
Strength (Hang Squat Clean, 7x1)

Almost as good as bike porn...

2007-07-13T04:35:00.000-10:00

Carpets out! Wood Floors in! (Hydration link at the bottom of this post)

Now that I've got your attention the - Hardrock 100, the grandaddy of all ultras, is being run this weekend.

The fourteenth running of the Hardrock Hundred Mile Endurance Run is scheduled to start at 6:00 am, Friday July 13, 2007, in Silverton, Colorado. This year the course will be run counter-clockwise - a big loop through the San Juan Mountains of beautiful southwest Colorado: Silverton - Ophir - Telluride - Ouray - Sherman (Lake City) - Silverton, 100 miles, 33,000' total elevation gain (keep in mind the H.U.R.T is only 25,000), 11,186' average elevation, low point 7,680' at Ouray, high point 14,048' at Handies Peak.

I mention this because there is going to be a showdown in the men's race as Scott Juerek and the Wasatch SpeedGoat Karl Meltzer are going to toe the line and go head to head. The women's race looks promising as well with the all time winner at Hardrock Betsy Kalmeyer set to do battle with KrissyMoehl.

Check live updates HERE

Thanks for checking in and have a great weekend - Crash sends...

*** And here is the link for all you could ever want to know about HYDRATION ***

Menu of the Week

2007-07-12T08:37:00.000-10:00

It's Thursday and you know what that means....Menu of the Week! And more pics of fat kids!

Meal 1:
1/2 cup of oatmeal cooked with skim milk
3 egg whites
1 glass of water
1 cup of coffee - Kona PLEASE!

Meal 2:
nutrition Bar
2 glasses of water

Meal 3:
grilled chicken
1 baked potato with non-fat sour cream and salsa

Meal 4:
1 cup cottage cheese
1 apple
2 glasses of water

Meal 5:
Aloha Passion Salad

Meal 6:
1/2 cup sugar free ice cream

Today's Workout:
Bike 120 min with 5x1 p/u and 15 min @ race pace
Run 45min @ endurance pace

Tomorrow.....hard wood floor porn

'Bionic' Man To take On World's Best

2007-07-11T09:42:00.000-10:00

For the first time in the history of athletics, a disabled runner will compete against the world's elite.

Oscar Pistorius will run in the 400m at the British Grand Prix in Sheffield this weekend alongside Olympic champion Jeremy Wariner.

The 20 year-old amputee from South Africa has been using artificial legs since he was 13 months old.

He won gold at the 2004 Paralympics but now he's beating other disabled athletes too easily and needs a challenge to improve.

Oscar would like to compete in the Olympics but the governing body, the IAAF, bans the use of "any technical device that incorporates springs, wheels or any other element that provides the user with an advantage over another athlete not using such a device''.

It must now decide if the young South African is breaking the rules.
The IAAF will monitor Oscar's performances on the track using high-definition cameras.
Oscar insists his carbon fibre curved blades do not give him have an advantage over the other athletes.

He said: "The company that makes my legs do make bionic feet but this device is passive, it doesn't put out any more energy than I put in."

Watch it here

Today's Workout:
Swim 60:00 (2500m)
Run 50:00 (speed work)

and another interesting read - Armstrong: Landis is innocent of doping...free Floyd!

Experiment # 137a

2007-07-10T12:25:00.000-10:00

The Jump Rope

So I've been working on ways to improve my speed after the bike...and I came up with this: I started jumping rope - 3 times a week for about 20 minutes each session.

Think about it - Take a fitness workout tip from the pros: one of the world's best exercise devices, the jump rope, costs less than $15, fits in your briefcase and is easy enough for a child to use. Jumping rope has long been considered "kid stuff" — but that's changing. Professional athletes in a variety of sports, particularly tennis and basketball, are jumping rope as part of their fitness workouts — for the same reason boxers have "skipped it" for years.

An unparalleled all-around workout, rope jumping strengthens the heart, muscles and bones, promotes leanness and improves agility, coordination, timing, rhythm and explosive power on both sides of the body.

Jumping Rope for 15 Minutes Burns 200 Calories
Jumping rope has become an integral part of many kinds of fitness classes, including cardio-kickboxing classes and boot camp workouts. Fifteen minutes of jumping rope burns about 200 calories, with some variation depending on how fast you go and how much you weigh. And despite concerns that jumping rope is hard on the joints, it's easier on the knees and hips than running, since you land on the balls of your feet so the calves and shins absorb and control the impact.

Choosing Your Jump Rope

While you can get a decent workout with a length of clothesline, a good jump rope won't cost much. Many experts advise fitness jumpers to use a beaded rope, which typically sells for less than $20. These ropes are made of cloth or nylon and covered by plastic "beads" that give it a satisfying weight and sound as it hits the ground. Competitive speed jumpers often use ropes that are wire-thin, while those doing tricks — such as double-dutch jumping — use thicker cloth ropes. Although jumping rope is child's play, even active people unaccustomed to repeated jumping may find it difficult at first. But with proper instruction and practice, anyone can jump rope.

Rope Jumping Tips:

*Be sure your rope is the right length. When you step in the center, the handles should just reach your armpits.

*Wear a good pair of aerobic or cross-training shoes (I've been using my old running shoes that just don't have enough left in them to continue the road work).

*Jump to music that has 120 to 135 beats per minute.

*Avoid concrete or hard tiles and jump on wooden floors, rubber tiles or low-nap carpeting.

*Keep shoulders relaxed and elbows in close to your body.

*Don't jump too high — unless you're doing tricks. And turn the rope with your wrists, not your arms.

*Warm up with 5 to 10 minutes of light activity, then stretch gently before jumping.

*Start by alternating brief periods of jumping with resting moves, such as turning the rope alongside your body without jumping. Over time, do fewer resting moves and more jumping.

*Your goal is to jump continuously for at least 15 minutes.

Links:
USA Jump Rope

Today's Workout:
Bike 60 min @ 18.5 mph

Crash Sends...

Chances

2007-07-05T09:54:00.000-10:00

I've been reading so many great posts recently - talking about their motivations and reasons, holding onto the little things in life, and putting what is important to them in perspective with everything else that is going on. People take risks and put themselves out there...they are taking chances. And to me that is the essence of sport, and more importantly the essence of life.

You all know it: Taking risks can be both the smartest and dumbest thing you can do with your life. You need to have the right

There will be the naysayers, and the anonymous comment leavers - but it is up to you to press on, take risks, and achieve your goals.

A smart risk - one that may put you a rung higher on the corporate ladder, or saying "I do" to the love of your life - is one of the ways people get ahead in life, whether that be financially, career-wise, in relationships, you name it. Others set goals (another risk?) - Train for and finish an Ironman, a marathon, your first 5k, retire by the age of 42, or be married with kids by 35.

Meanwhile, a not-so-smart risk - like popping wheelies down the highway on your new motorcycle or leaking that confidential memo to your company's competitor can easily spell disaster.

Some might say a part of the problem is that most people are living their lives to please other people, or they are living the life they think they should (rather than the life they really want).

Your first step, then, should be to identify what it is you want … then start taking the risks to get you there. If you want more fulfillment in your social life, perhaps you would consider "risking" signing up for a class that interests you, evaluate your priorities - you could start with absolutely anything.

Ready to Take Some Risks?

1.Don't risk it all at once.
2.Ask for what you want.
3.Avoid "unhealthy" risks.
4.Learn from failures.

5.Start right away.

6.Don't worry about what others think.

7.If there is nothing to loose - then there is nothing to loose.

Decide what it is you want - Have a good

and your

will pay off.

Thanks for checking in - Crash sends...and while your at it, you might want to check out these amazing photos of the 2007 WS 100 by Luis Escobar

Have I Lost A Step

2007-07-03T14:25:00.000-10:00

Or two...?

So I went out for my first "real" run in about a month. Not only was it my first run it was my first exercise session in the warm humid climate that is Hawaii in that same four week period.

Around 3 I headed out for my normal 6 mile loop from Kailua through Lanikai and back - 20 minutes into it I was starting to think "I should have gone out easy...maybe only done 3.." and at the 40 minute mark I was wishing I hadn't gone out at all. Has it always been this hot here? And Humid? I finished my run with a surprising time of 46 minutes - It sure didn't feel like it. It was more like I just had my ass kicked for the past hour in a sauna...a la those days in college when I would cut weight to make weigh-ins for wrestling matches - good times...and I thought I was done with them!

As I staggered through the front door the phone rang - it was my wife (The Angry Dragon). "I want to go for a run when I get home" she said.

"Whatever you want honey." being the loving husband that I am....

So out for a run we went. Another 5 miles for the day. Thankfully, I managed to chug down some Accelerade in the down time.

I suppose I should back up and interject with another story. The Dragon is 7 weeks into her 10 week running class. She started up with the class after being bitten by the bug and wanting to improve her overall health and performance during races. And...um..she's doing it. I did what I could to hang on during the run. From lame excuses like "my knee hurts" or "it has been a month since I've run." To which she replied "stop being a puss" and "suck it up - you have the Tinman in 3 weeks."

I have the Tinman in three weeks....shit.

On the home front - the big project of the year is going smoothly. The wood floors are going in! Don't worry kids this post is PG-13. You'll get your X rated hardwood floor porn when it's done. Sort of a montage of from start to finish.

And last but not least here is the post race interview with Hal Koerner - the 2007 Western States 100 mile champion and 2nd place finisher Erik Skaden.

Today's Workout:
Bike 45 Min with 5x2 min pick-ups

Return of the Gangster

2007-07-02T10:46:00.000-10:00

So I've returned...yet again. Back from another three week excursion paid for by the US taxpayer.

My take on Oz...the best country that I have been to thus far. It is great when you go to a foreign country and can read the signs and not worry about contaminated water.

What I learned during my time in Australia:

1) Don't put Vegemite on like jam - it has got to go on REAL thin.

2) Even though we "speak the same language" we are still separated by it.

3) VB gives me wicked hangovers.

4) Take a jump rope and an ab-wheel with you when you travel - compact, light weight and it is all you need to get a good workout in when you don't have a lot of time or room.

The training didn't go as planned - unless you count 15 hour work days as a benefit to your cardiovascular endurance. But now that I'm back in the land of Aloha I will be getting back on track for my next race - the "Tinman" on July 29th - an Olympic distance that is one of the more popular races on Oahu.

My plan is to do a mini-build/peak for the remainder of the month.

While I understand that most plans call for 12 weeks - I feel that my base is solid enough to jump right into the build phase. My goal is to just do well at this race - in my age group. My build will be three weeks followed by one peak week. The weekly hours range from 8 to 12 with 10 hours per week being the most common. My typical week will have 3 swims, 3 bikes, 3 runs and a session or two of strength maintenance.

Today's Workout:

Run - 50 min (6mi)

Strength - Core

Thanks for checking in...and it's good to be back.

Koerner Goes the Distance

2007-06-24T14:15:00.000-10:00

31-year-old from Oregon wins after grabbing lead early

Determined to run his own race Saturday, Hal Koerner made sure he didn't have any footsteps to follow. The 31-year-old from Ashland, Ore. darted up Emigrant Pass from the start at Squaw Valley and didn't look back until the finish line at Auburn's Le Febvre Stadium. He led virtually the entire way to win the 34th Western States Endurance Run in his sixth try. "I knew there were so many talented guys and gals here today and I wanted to run my own race," Koerner said. "I knew if I got out a little further (in front), no one else could dictate what my pace would be. Usually if I run behind other people, things don't go so well." Things went beautifully for Koerner on Saturday. He finished the 100-mile trek in 16 hours, 12 minutes and 15 seconds, crossing the finish line at 9:12 p.m.

Folsom's Erik Skaden chugged across the finish line in 16:37:01 and was the runner-up for the second straight year. Koerner took third overall in 2004 and was ninth in 2003, but never felt as good as he did Saturday, when relatively mild temperatures in the canyons and no snow at the start of the race made for excellent running conditions. Koerner set a brutally fast pace early, cruising through the Robinson Flat aid station at 9:30 a.m., 15 minutes ahead of Lon Freeman, who dropped out some 50 miles later at Auburn Lake Trails. Skaden slid into second place between Foresthill and the Rucky Chucky River Crossing, followed closely by Phil Kochik, who finished fifth. The Folsom runner, who won the American River 50 in April, said he struggled in the middle of the race in the heat of the day, but was able to pull through. "The Deadwood and El Dorado - it was warmer than I anticipated," Skaden said. "It was nothing compared to last year."

Skaden referred to the soaring temperatures in 2006 that led to leader Brian Morrison collapsing less than 400 yards from the finish line. His crew physically aided him to the finish and he was disqualified. Graham Cooper, last year's WS champion, took third on Saturday, followed by Andy Jones-Wilkins and Kochik. In the race for the women's title, defending champion Nikki Kimball had a sizeable lead at press time Saturday night, nearly an hour ahead of second place runner Beverly Anderson-Abbs. It would be Kimball's third victory in four years. Koerner won the prestigious Angeles Crest 100 in Arcadia last July, but considers the Western States victory his crowning achievement in eight years of endurance running. "I've done a lot of runs, but no other race brings together the caliber of runners that this one does. No other race is even close," Koerner said. "To be out here on this course with all the variables and then to run 100 miles, this here is pretty huge."

Many along the trail believed Koerner's strategy might come back to haunt him once the heat of the day set in, but the owner of Rogue Valley Runners in Ashland was never threatened. "I thought if I could get as much of a lead by 80 miles, then I could have a little cushion for the last 20," Koerner said. "It was a cool day, so I figured I had to get as much out of the way as I could before it got hot." Koerner was not a runner in high school, preferring to play basketball as a youth growing up in Colorado. He got into endurance running at age 23 and quickly emerged as a star. His mother Diane Koerner said her nerves were still on edge even after her son crossed the finish line as the champion. "I've been here when he was hooked up to an IV at the end and had to drop at mile 89," she said. "I've been through some bad times, so this is definitely a happy ending. Relatives, friends and everybody asks why? But we've crewed maybe 27 of his races and you get here and you just get caught up in it. This ultrarunning community is fantastic. It's just a great sport."

By: Todd Mordhorst, Journal Sports EditorSunday, June 24, 2007

Avast ye filthy bildge rats!

2007-06-20T13:33:00.000-10:00

1) It's raining here.

2) My training is going to shit - and will be for the next 10 days.

3) I didn't want to think on my own.

4) It never hurts to laugh.

5) It is talk like a pirate day

...enjoy

How to Talk Like a Pirate

If you're going to dress up like a pirate, nothing will ruin your image more easily than just adding "Arrrrr!" to the end of every sentence. So don't settle for being an imitation pirate, or you'll get labeled a "lubber" in no time. Here's how to be authentic and colorful, like a real swashbuckling man o'the sea!

Growl - and scowl often. Pirates don't use a cultured, elegant, smooth vocalization - they mutter and growl.

Use pirate lingo. Sounding like a pirate isn't as hard as it seems! There are lots of resources for picking up pirate "lingo," so make use of them (some common terms listed below) in addition to trying to affect a vocal sound. Avoid using modern epithets (swear words). It's much more colorful (and kid-friendly) to use "pirate slang" for those naughty words.

Gesture with your hands frequently. Don't forget that pirates do most of their talking on the deck of a ship - out on the ocean, where wind, waves, and bird calls make it tough to hear. Gesturing often gives you a sense of "being there."

Always run words together. Saying, "The boys and I were out for a lovely day on the water today" sounds like something you'd overhear at a yacht club, not out on the bounding main! Instead, try, "Me'n'these here scurvy scallywags drug our sorry keesters out t'th'ship'n'had us a grand great adventuaaarrr! We almost had t'keelhaul Mad Connie f'r gettin inter th' grog behind our backs!" Use contractions whenever possible. Be sure to punctuate often with "Arrrr!"

Never use "you" or "you're" - ever. Instead, use the piratical form, "yer" or "ya" for all forms of address to others. "Yer a scurvy bilge rat, ya pompous gasbag" or "Here's yer dinner, ya mangy cockroach." Note that you should always endeavor to call the addressee by some insulting name, usually involving an animal.

Embellish at will. A pirate is larger than life, and his or her speech should always reflect this. Don't just say, "We saw a whale off the starboard bow today." Say, "Me'n'th' crew seen a great grand sea beastie, th' mother of all whales, aye!"

Refer to yourself as "me" at all times, never "I" It is not piratically correct to say, "I have a cold." It is far better as a pirate to declare, "Got me a case o'th'sniffles, 'ass rye!"

Mutter unintelligibly unless yelling. Being a pirate usually meant being liquored up to some degree - a lot of time, pirates were pretty mush-mouthed. In the step preceding, the term "'ass rye" actually translates to "that's right." Get it?

Be as loud as humanly possible. Pirates are not shy violets - stand tall, me hearties, and be counted!

Procure one dead stuffed parrot and sew feet to right shoulder of 2nd hand store jacket. This will put you in the mood to adhere to the above mentioned rules and guarantee an abundance of "yers and arghs".

Pirate Vocabulary

Credit should be given to the Talk Like a Pirate official website for some of these definitions of authentic pirate-speak:

Ahoy! - "Hello!"
Avast! - Stop and give attention. This word, like many pirate words, has multiple meanings, so it can also can be used in place of, "Whoa! Get a load of that!" "Check it out" or "No way!" or "Get off!"
Aye! - "Yes!"
Aye aye! - "I understand what you said and I will carry out your order!"
Arrr! - This is often confused with "arrrgh," which is, of course, the sound you make when you sit on a belaying pin. "Arrr!", like "Aloha," means variously, "yes," "I agree," "I'm happy," "I'm enjoying this beer," "My team is going to win it all," "I saw that television show, it sucked!" and "That was a clever remark you or I just made." And those are just a few of the myriad possibilities of Arrr! (Note: the Arrr! / Arrrgh! distinction is controversial - many a pirate have died defending their position on this debate)
Be - "Am, is, are." As in "I (or Me) be going to get more grog, he be going to get more grog, and they be going to get more grog." This will also avoid confusion between are and arrr or arrgh.
Beauty – The best possible pirate address for a woman. Always preceded by "me," as in, "C'mere, me beauty," or even, "me buxom beauty," to one particularly well endowed. You'll be surprised how effective this is.
Wench - Woman, girl, or waitress. Whatever.
Bilge rat – The bilge is the lowest level of the ship. It's loaded with ballast and slimy, reeking water. A bilge rat, then, is a rat that lives in the worst place on the ship. Pirates, just like their modern-day counterparts (regular guys), love to joke and jibe with their buddies. By all means, pirates will call their buddies "bilge rats."
Bung hole – It's the hole in a wooden barrel, usually sealed with a cork. To get what's in the barrel out, usually, the cork is pried out, opening the bung hole. Saying, "Well, me hearties, let's see what crawled out of the bung hole" will often be accompanied by the sound of 21st century citizens running for their lives. Yay! Dinner for one, coming up!
Grog – An alcoholic drink, usually rum diluted with water, but in this context you could use it to refer to any alcoholic beverage other than beer, and we aren't prepared to be picky about that, either.
Hornpipe – Both a single-reeded musical instrument sailors often had aboard ship, and a spirited dance that sailors do. The common term for being filled with lust is "horny," and hornpipe then has some comical possibilities. "Is that a hornpipe in your pocket, or are you just glad to see me? Or both?"
Hearties or Matey - Shipmates or friends.
Lubber – (or land lubber) Where a lubber is a poor seaman, a land lubber is an exceptionally ignorant seaman. In a room where everyone is talking like pirates, lubber is always an insult.
Smartly – Do something quickly. "Smartly, me lass," you might say when sending the bar maid off for another round. She will be so impressed she might well spit in your beer.
Scurvy - Well, of course, it's an awful affliction that used to bedevil buccaneers in days gone by; that's one reason there was lime juice added to the rum in the water, making grog. So calling someone a "scurvy bilge rat" is even worse than calling him a "bilge rat."
Shiver me timbers! - Pirate for "Well, I'll be" or "Is that so?".
Yardarm - Not just convenient framework to hang the sails, but often times used as a holding post for the disobedient ol' salts, as in, "Tie that dawg to the yardarm".

Tips
Loud and lusty wins the day in Piratespeak!
The more colorful you are, the more successful you will be as a pirate - why you might end up as Cap'n!

Don't worry about whether people understand you. Just squint with one eye (your good eye, the other should be covered by an enigmatic black patch) and nod meaningfully, as if they do understand, when you're asked to explain. Saying, "Ayyyyyyyye" softly, and stroking your mustache can also help to persuade them that they did understand you the first time.

Warnings
If you plan to indulge in ale, grog or other piratical spirits, do NOT attempt to steer your own ship home, matey!
If you are trying to act like a pirate you are obviously not one, so do us all a favor and don't even try. If you want to see a real pirate, google "tom waits"

or if your too lazy go here.

The Run

2007-06-16T18:43:00.000-10:00

Revisited...

I had mentioned a few posts ago that I wanted to take a step back and look at my run training. With my recent half IM I noticed that the area I once thought was my strong point has slipped a bit. For me, what I think it comes down to is this: I don't do enough of the weekly training mileage to support the harder work during the races.

So I went back and looked at my training notes, my books, and magazine articles and I came up with four consistent themes:

Four Training Universals

Rest: Rest means no running. None. Give your muscles and synapses some serious R&R so all systems are primed for the next workout. Better two quality days and two of total rest than four days of mediocrity resulting from lingering fatigue. Rest days give you a mental break as well, so you'll come back feeling refreshed.

Easy Runs: Easy runs mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still be burning 100 calories every mile you run, no matter how slow you go.

Long Runs: Long runs are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for company. You'll have plenty of time to talk about anything that comes up.

Speedwork: Speedwork means bursts of running shorter than race distance, some at your race goal pace, some faster. This increases cardiac strength, bio-mechanical efficiency that translates into more miles per gallon, and the psychological toughness racing demands. That said, you're not trying to kill yourself. Keep it fun.

So what does that mean? I still don't know...and what I think it still comes down to is that If I want to run fast, I have to run fast. Simple.

Just in case that isn't enough for you here is a simple guide to improving your running speed. Feel free to use / expand / or toss out as you see fit.

Pace Intervals (PI): For 8-minute pace (49:40), run 2:00 (for 400 meters), 4:00 (800m), 6:00 (1200m). For 7-minute pace (43:28), do 0:53 (200m), 1:45 (400m), 3:30 (800m), 5:15 (1200m). For 6-minute pace (37:15), it's 0:45 (200m), 1:30 (400m), 4:30 (1200m). Recovery is a 1-minute jog (after 400m reps), 2:00 (800m), and 3:00 (1200m). Note: For both pace and speed intervals, run 2 miles easy plus four 100m strides before each session, and 2 miles easy afterward.

Speed Intervals (SI): For 8-minute pace, run 1:53 (for 400m), 3:45 (800m) 5:38 (1200m). For 7-minute pace, do 0:49 (for 200m), 1:38 (400m), 4:53 (1200m). For 6-minute pace, it's 0:41 (200m), 1:22 (400m), 2:44 (800m), 4:08 (1200m). Recovery is jogging half the interval distance (i.e., 400m jog after 800m rep).

Lactate Sessions (LS): LS training involves running about as fast as you can for 1 minute, followed by 3 to 4 minutes of slow jogging. Strides (S): Over 100 meters, gradually accelerate to about 90 percent of all-out, hold it there for 5 seconds, then smoothly decelerate. Walk to full recovery after each. Strides aren't meant to tire you out. Just the opposite. They'll add zip to your legs.

Thanks for checking in

Crash Sends...

Team SolRx Race Report: Marion Summerer- Second Place at the Villacidro Triathlon- Sardinia!

2007-06-15T11:00:00.000-10:00

We received a dispatch from Team SolRx UltraGirl - Marion "the Bavarian Princess" Summerer from her most excellent European Racing Tour.

A bike crash on a practice run on the Xterra Italy course cost Marion some stitches and prevented her from competing there..

However, true to form, Marion bounced back and placed second overall PRO at the Villacidro Triathlon in Sardinia.

Marion sends:

The venue of the Villacidro Triathlon was unique. The swim was held in a reservoir dam, which serves for drinking water. The transition area was set on top of the wall of a reservoir dam, making it a pretty special location to change shoes! The bike course goes traverses around the lake and then starts to climb from 250m to 750m with some steep and curvy single track in between. This course was perfect for me, because I like climbing so much more then descending. But going uphill requires to somehow come down again., I don't really like fast gravel roads for downhills with lots of turning. Well, that's what it was all about on the descend: fast gravel downhill with lots of turning!! How Fun!... (at least I told that to myself over and over for the full 2 km of downhill from 750m to 340m.) I was glad to have my trusty Ultimate Direction "Wink" pack - quick hands free hydration and up front access to nutrition saves me on the bike.

Coming out of the water as first female, thanks in part to a sleek new Aquaman wetsuit, I was leading on the bike up to the peak. The Camera and Motorcycle was following me- until then I never felt so cool being in a race. On the downhill Esther Erdelyi (won Xterra EuropeanChamps) passed me and then Renata Bucher (Mountainbike World Cup participant). I knew they would pass me, because of my poor downhill skills on the mtb. But I was happy despite that, because I was battling with my fear and went faster than I was supposed to without crashing and also managed all the technical sections, which I avoided to ride during the practice rides. My polarized shades from BIRDZ eyewear definitely contributed to this incredible impression.

The run covered an elevation of 200m in 1,5 km. It was loose single track covered with grass. I passed Esther Erdelyi near the top of the climb. The descent was quite dangerous, because the singletrack was very steep, narrow, lots of loose stones and covered with knee high grass. The descent seemed to be endless and I felt that my quads started to harden and were prone to cramping.. Yeah, the run course was pretty "mean". There were still two steep climbs and descents to conquer until reaching the village of Villacidro. More and more people showed up to cheer and soon there would be the finish line in the village of Villacidro.

I finally finished 2nd overall, with the fastest women run and an overall time of 3:02, approximately 3min after Renata Bucher. This was an awesome race and I want to thank the people who convinced me to give it a try.

I also want to thank my Team SolRx sponsors who provided me with their high end products, services and advise - it is them that make it possible!! Sugoi performance apparel, Ultimate Direction Hydration, Island Triathlon and Bike, Balega Socks, BIRDZ eyewear, Two Toms, our great friends at Xterra, Crash Fistfight, and James Wright photography.

The Australian Experience

2007-06-13T12:44:00.000-10:00

So far my experience has been a little bit of this and some of that. But I don't want to say I've only been frequenting the finer"watering holes" here in the land down under. I do have a job to do here people and I figure what better way to improve foreign relations than with a beer.

My Aussie counterparts did take me out to enjoy some local culture (if you can call it that) last night to watch the State of Origin rugby match between NSW and Queensland. The interesting part was that the people I was with are from Sydney (NSW) and the pub we watched the match in was in Queensland. So here is my dilemma - Do I root for the local team to avoid an ass-beating at the hands of some large Australian cowboy or do I root for the Blues to keep my ride home?...I did he smart thing and kept my mouth shut.

For the next few days I'll be out in the bush running around trying not to become the next statistic related to death by crocodile.

The training - My next race is an Olympic distance on July 29th...so I have some time - even after I return.

I've pretty much taken the last week off to 1) give my body a break and the time it needs to recover and 2) give myself a mental break from the constant demand of training for a long distance triathlon. I need to go back and re-evaluate my training and work on my run. The endurance is there...but the speed after the run...well, let's just say I'd like to improve. Any and all advice is welcome.

Thanks for checking in.

Crash sends...

Today's Workout:

Run 50 min @ endurance pace (7:30 mile)

Strength (legs)

Where in the world is Crash now?

2007-06-12T12:01:00.000-10:00

That's right kids - just when you thought there was a slow down in my worldly travels I have departed again.

I'm writing this from Rockhampton, Australia.....G'day I guess.

more to follow - Crash sends...

oh, yeah....I'm in (for the 100k) - are you?

2008 H.U.R.T. 100 Race Application Available in
5 days 15 hours 21 minutes and 36 seconds

Team SolRx Race Report- Ford Iron Man 70.3 Hawaii - "Ultra Girls dance with Madam Pele"

2007-06-07T21:08:00.000-10:00

Team SolRx UltraGirls Amy Bennett and Kim Hill turned out stellar performances at the recent Ford Iron Man 70.3 on the "Big Island" of Hawaii on 2 June.

The ladies faced a challenging field of 1100 competitors featuring some of the world's best including Samantha McGlone , Michellie Jones and Rachael Ross.

Aside from stiff competition, the heat, lava rock and the wrath of Madam Pele- Goddess of the Volcano, took its toll on many athletes.

Despite a flat and some "rim riding", Amy Bennett finished a tremendous second place in age group and qualified for the Iron Man World Championships!
Despite flatting, Amy still maintained a 21. 1 MPH pace on the bike! UltraGirl Kim Hill finished with a very respectable eighth place in age group. finishing strong despite the tough conditions.

The race venue at the world renown Mauna Lani Resort and the incredible support eased the pain and made the event unforgettable.
Those of you thinking of tackling a half-IM this is the one to do!! The bike course traverses the storied "Queen K" highway and the race finish is on the second hole of the award-winning Francis H. I'i Brown Golf Course. Ultra Girl Marion Summerer is still conquering Europe in a 2 month racing tour. She recently placed second in a world cup mountain bike race- reports and pics forthcoming.

Amy and Marion will get dirty at the upcoming 17 June Xterra Eastern Championships in Richmond, VA, the team's next major venue.

Amy Bennett- Finish: 05:01:20 Overall 95th / 2nd Age Group( 25-29) Swim: 32:34 10th Age/ Overall 169 ///Bike: 2:39:34 2nd Age/ Overall 138 /// Run 3rd Age Overall 102 1:45:29

Kim Hill- Finish: 05:23:26 187 overall 8th Age Group (W25-29) Swim Cat 18 Overall 236 33:58 Bike cat: 8 Overall 254 2:49:11 Run Overall 9 Cat 197 1:55:40

Thanks and love to our Family and Friends. Huge Mahalos to our incredible Team SolRx ULTRAGirl sponsors: Sugoi performance apparel, Ultimate Direction Hydration,
Island Triathlon and Bike, Balega Socks, BIRDZ eyewear, Two Toms, our great friends at Xterra, Crash Fistfight, and James Wright photography.

Amy passed on the following accolades:The Sugoi Rhythmic suit was awesome. No chaffing, no drag, and I looked hot!

Yea to Sports Shield for making the race so comfortable: 5 hours and no blisters, scrapes, of discomfort- . You have a great product.

Balega- Great Socks! No blisters. My Ultimate Direction Triumph race belt organized my salt tabs, race number, nutrition and Motrin in one quick snap.

The Hawaii 70.3 Race Report

2007-06-04T21:15:00.000-10:00

Where do I start - What an amazing experience! My Wife, Family and Friends, The Kona wind,the heat off of the lava fields, the clear Hawaiian water....simply amazing - and I can't wait to do it again.

The day started off at 3:45am - I had to get up to eat my ritual breakfast of cream of wheat mixed with a Gu packet 3 full hours before race start (I've cut it a little close before and the results were not pretty). We piled in the rental and were off with one hitch - the dome light wouldn't go out. Who else has issues with rentals? I mean this shit is comical...push this, twist that and the next thing you know mom has been ejected out the sun roof and your spraying down an oil slick a la Spy Hunter . After a few painful minutes we figured it out (it took 4 of us) and I put my head phones in and proceeded to crank up the Coheed and Cambria.

We arrived at Hapuna with plenty of time for me to setup and mentally prepare myself. I was worried that my time in Thailand was going to hurt - but all the same I was confident that I was prepared and my base was solid - I willed myself to rely on my training.
I signed up for this race in October of last year. My original goal was just to finish...but, that wasn't enough - I wanted sub five. With recovering from the Asian crud, 3 weeks in Thailand, and another two in Korea I realized it just wasn't going to happen - and I was OK with that. I was OK with the fact that I was racing for me - and it was awesome.

People I work with asked for pictures of everything - so bear with me, 'cus your going to get them too.

Notice the rubber bands on my already clipped in shoes - big help as it kept them upright for the run out of T1. The next thing I want to point out is an Idea from my wife: the Cliff Shot Bloks on my seat. They were the first thing I ate after I got out of the water and ran out of the transition area. (Note: * eat them prior to mounting your bike) It worked out really well - I run with my bike while holding the saddle and the Bloks in all of their sticky goodness were ready to be eaten.

The Swim:
1200 of your closest friends starting in mass - It was wild! And for some freakish reason, I loved it. I went out with a quick pace in an attempt to get behind the lead group and draft off of them. I made it out to the first buoy at a 1/4 mile mark and settled into a manageable rhythm. The conditions were as close to perfect as they can get: light wind, flat water, clear skies...I almost pulled off the course to go snorkeling. I came out of the water 299th with a time of 35:23.

T1: Was quick, even with a long run up the hill off of the beach. Time: 2:33

The Bike: Very hilly, very hot. The course started moving south for a quick 5 miles before the first turn around at Mauna Lani (Chris McCormack sighting #1). The Queen K has had a recentt face lift: wide shoulders, new blacktop. However, it is still wicked hot out there and can get very windy as the Trades come down over the lava fields. I haven't seen my bike splits, so I don't know what time I made it to the turn around at Hawi (Chris McCormack sighting #2 and the final one). There was a good head wind near the turn around - along with one long slow climb...maybe it was just me? Regardless, the head wind at the turn around also made for one awesome tailwind and the following downhill section was much needed at that point in the race.
I was able to maintain my focus on my hydration and food plan and it worked out well - minus a few botched hand offs at the aid stations I was always stocked full of supplies. I could feel it getting hotter as the day went on - I had to force myself to down the fluids. The local weather man predicted the temperature to get into the 90s by the time we hit the run. With no flats, no mechanical problems, and not bonking on the bike I rolled into T2 with a time of 2:44:31.

T2: The flying dismount went well...that is to say I didn't loose any gear or eat shit as I got off the bike(it could have looked sexier but, it worked!). The pavement was HOT! So I had to hop around while I put on my socks (I went with the Injinji's for this). I was afraid that if I sat down I would lock up, or worse yet not even get up. I slipped on my Brooks T5 Racers (weighing in at a measly 4.5 oz.) and was off.

The Run: Holly shit....It.Was.Hot.

Coming off of the Bike I felt good - all of the bricks were paying off. I recognized one of the women running out of T2 with me (she always beats me in the local races) said hi and watched her run off ahead of me... again. I tried to stay with her, but it just wasn't happening today. There was an aid station every mile and it made the difference. I took all they were giving out - water, ice, sponges, Gatorade, Power Gel, Coke..it didn't matter. I made the mistake of trying to run through the first one while drinking - I lost all of the Gatorade over my chest and ended up using the water to rinse it off. I walked through the remainder of them.

I was good until mile 6 - the heat was getting to me, I tried to down some Coke but, ah...it came back up(yummy - Coke twice!). I struggled on to mile 9 when I hear some people ahead of me talking as they passed each other on an out and back stretch of road. "Hey, what mile are you on? 11!" I looked to my left and mean mugged the mile 9 marker. The road ahead of me was 2 miles of heat, dry wind and NO shade. Fuck it - I told myself, and went for it. I pick up my pace until I hit mile 12. The last guy at that aid station was there solely to get people fired up and he did it for me - that little spark of motivation was all I needed to run that last mile. I finished the run with a time of 1:54:26

and Finished the race with a total time of 5:19:36.

I was stoked.

The last (and most important) thing I want to do is give out a huge mahalo to my #1 fan, my beautiful Wife (the angry dragon) my Mother and Father in-law, my Parents, my friends J&H (thank you guys!). It was great having you there and I couldn't have done as well as I did with out all of your support. You are all wonderful people and very special to me. Thank you.

I'll be back for this race next year - along with the Geckos

so now what?.....It only seems like the natural progression

Menu of the Week

2007-05-31T09:40:00.000-10:00

Menu of the Week!

Meal 1: 1/2 cup of oatmeal

1 glass of water

1 large cup of coffee

Meal 2:

Nutrition bar

2 glasses of water

Meal 3:

Grilled Tuna fillet

1 cup broccoli

1/2 cup brown rice

1 glass of iced tea

Meal 4:

nutrition shake

Meal 5:

Asian Chicken and noodles

2 glasses of water

Meal 6:

1/2 cup fruit

1 glass of water

The day of reckoning is fast approaching....

My "A" race of the year is two days away. The Hawaii 70.3 (or the artist formerly know as the Honu) is here.

Am I nervous...no, not really. Anxious...yes.

The gear is packed and I've checked it three times. The bike had her tune up last weekend and I've put a few more bells and whistles on her. My nutrition and game plan are dialed in. My head is clear and my mind is set for the task ahead.

I expect to finish this thing right around 5 hours, give or take (more give) 30 minutes.

I. Am. Ready.

Good luck to everyone else out there racing this weekend.

and as always, thanks for checking in.

Today's Workout:

Rest Day

Post #100

2007-05-29T11:13:00.000-10:00

Well, I've done it - I hit the century mark with my blog posts...now what?

For the long memorial day weekend we (my Wife and the In-Laws) headed over to the Big Island. I wanted to do a little route recon of the Queen K Highway, test the waters, and see how hot it really does get out there on the lava fields.

We piled everything into the rental - We were determined to only have to make one trip from the Airport. I do have to say one thing about the Ford Fusion: ridiculous amounts of trunk room. Too bad we couldn't fit the bike in as well.

As we got to where we stayed for the long weekend and I went to assembling my bike prior to her pre-race tune up. I added a hydro tail to the seat, complete with two cages, and a place for my spare tubes and CO2 cartridges. So far it seems to work out well...I tested it out during my long ride yesterday down the Queen K and I didn't crash trying to get a bottle out or putting one back. Now, I'm not going to say it wasn't close...a few wobbles - remember, close only counts in horseshoes and hand grenades.

So for those who want to know what the bike course is like: It is hot, it is windy, and there is NO shade. It is a lot hillier than I though it would be - I guess when you've only driven on it it doesn't feel that bad but, there are a few hills out there. The road has recently been repaved and has huge shoulders for bikers - it is an awesome place to get some serious long rides in. While I was out there one phrase kept running through my head: TOO MUCH GLUUUEE!!!

The run course it off limits as it is on a resort - so I've got nothing for you there. From the maps it looks like most is on roads or cart paths - but I have a feeling that some of it will be on the sand and the golf course. Great. I did manage to get a 6 mile run in on Alii drive - right along the ocean and into Kailua-Kona.

We did get out and see the sights -

maybe one day....

Today's Workout:
Swim 40 min
Run 30 min

more pics will be up soon on Crash Fistfight Photos

I'm Back!

2007-05-24T10:55:00.000-10:00

And just when you thought you got rid of me....

I arrived back in the land of Aloha two days ago. And it has taken two days for me to get over the jet lag. That is one wicked long flight - from Bangkok to Tokyo it's 6 hours and another 6 from Tokyo to Honolulu. With the ever present 7 hour lay-over at Tokyo/Narita it makes for one awesome day.

While I was in Thailand I did my best to keep from getting sick. Pills upon pills, meds, home remedies - you name it, and I tried it. And it almost worked. I got sick - and I felt it coming on during my last night in Bangkok. I just hope I'm over it by June 2nd - In time for the big race.

I need to get out for a run today and see where my level of fitness is and how bad my three weeks in South-East Asia were to my endurance.

The plan for the long weekend is to head over to the Big Island and do a little route recon of the course. My bike and the rest of my gear is all packed up and ready to go. We head out early tomorrow for that long 50 minute flight.

The trip report will be up later - I need to get out and hit the pavement now, or it will never happen.

Today's Workout:

Run 40 Min

Swim 45 Min

Team SolRx UltraGirl Kim Hill- "fly away" victory at MAG 24 Triathlon

2007-05-15T15:29:00.000-10:00

Kim Hill claimed the women's overall victory at the recent 11th Annual Military Air Group 24 sprint triathlon.

Staged at Marine Corps Base, Kaneohe Hawaii, the course itself provided inspiration to several hundred competitors. In addition to the picturesque landscape of Kaneohe Bay, Aircraft hangar pads served as transition areas and CH-53D Military Helicopters flanked much of the fast straight away sections. US service members supported the race with timing and precision of a major military operation.

Kim hammered out the fastest women's bike leg, which ultimately led to her win, 16 seconds in front of the next female finisher.
Kim's effort at this race proved her versatility in the sport, having spent much of the last two seasons competing in Olympic to full Iron Man distance venues.

Kimberly Hill: Overall finish time: 1:03:27
Swim 9:15/ T1- 0:59/ Run: 21.56/ T2-0:32/ Bike 30:47

The next major race for Team SolRx is the Honolulu Triathlon
Also, UltraGirl Marion Summerer, recently embarked on a European racing tour of road and off road venues- Updates from Marion's exploits to follow.

Thanks and admiration to our Family and Friends. Huge Mahalos to our incredible Team SolRx ULTRAGirl sponsors: Sugoi performance apparel, Ultimate Direction Hydration, Island Triathlon and Bike, Balega Socks, BIRDZ eyewear, Two Toms, our great friends at Xterra, crash fistfight, and James Wright photography.

Training Continues

2007-05-14T15:40:00.000-10:00

Sawatdee Khrab - I'm still here...one week to go. I can honestly say that I am only in a maintain mode. Originally I tried to justify my new minimalist approach to training as being part of my taper but I guess what it comes down to is that I can't ride a stationary bike or run on the damn "dread-mil" any more than I have to. I.Hate.Them.

The swimming continues - I get to the pool when I can. It wouldn't be so bad if where I'm at wasn't a former Eastern Bloc tourist "hot spot". I can only stand the sight of Boris, the over weight Ukrainian, in his Speedo once. It was comical at first, but now it is starting to make me re-think my swim schedule so I can avoid all unnecessary unpleasant sights.

My days are filled with my staff work- boooring. From 0600 - 1900 (that's 7pm for all of you normal folk) I sit at my desk and run the "Combined (Thai/US) Operation Center" as the Battle Captain - and in fact today I'm going to have the chance to brief the Royal Thai Supreme Command Chief of Staff (think: General Pace).

I will trek on fellow bloggers, my training will continue. I need to check off the net and prep the staff.

Thanks for checking in.

Today's Workout:

Bike 45 min, Run 15 min, Core work.

Hawaii Weather

2007-05-12T17:50:00.001-10:00

If you need a laugh

2007-05-10T20:29:00.000-10:00

and because I had nothing noteworthy to write about.

Team SolRx "Blossoms" at WildFlower Triathlon

2007-05-08T20:55:00.000-10:00

Team SolRx "Ultra Girl" Amy Bennett placed an incredible second in age (25-29), and 5th overall Female Amateur finisher in the Half Iron Man distance long course race.

A crash on the bike cost her a couple of stitches and win and by only 20 seconds, but all said and done- a stunning 5:22:19 finish amongst a challenging field of 459 women. Amy also boasted the quickest transition times of any female competitors

In Amy's own words.

"It was a tough race and I am so thankful for all the training friends put me through to get ready for the challenge of the wind and never ending hills"...

"The venue was awesome with everything from naked chics to Bible verses lining the run course. Gotta love California!"

SolRx athlete Tim Marr, rocked the men's professional field, finishing 5th overall! Tim blazed the fastest run time of all pros averaging 6:07 per mile. Marr truly earned this one, as he faced tough competition to include 2-time Ironman Champion Chris Legh and XTERRA super star Josiah Middaugh.

The next major for Team SoRx athletes in the Honolulu Triathlon, on 20 May.

Thanks again to all our Team SolRx Ultra Girls sponsors: Sugoi performance apparel, Ultimate Direction Hydration, Island Triathlon and Bike, Balega Socks, BIRDZ eyewear, Two Toms and our great friends at XTERRA!

Today's Workout:
Swim 60 min
Run 60 min

Because I need a little motivation

2007-05-07T19:24:00.000-10:00

the dilemma

2007-05-07T17:11:00.000-10:00

One week down - two to go.

Since I left Hawaii I've gotten two workouts in. Two in a week and I'm starting to freak out. While two is better than a poke in the eye it is still not a the level I need it to be. The Hawaii 70.3 is only three weeks away!

While I know I should rely on the solid base I've built I can't help but freak out about my feeling that my conditioning is starting to slide. I don't want to suffer through this race - I want to do well and put all of this training to use. I have to find a way to get it done out here...no more excuses.

As for work out here - it's going well and is moving along smoothly (knock on wood). I've been really busy...maybe I need to start messing up so people will stop giving me work to do and I can go train...

I need to give a shout out to my Old Man -

His birthday was on the 5th and I know he celebrated his 60th in style with friends...wish we could have been there.

Happy Cinco de Larry, Dad.

Today's Workout:

Bike 90 minutes (spin)