2008 Year in Review

What I learned about myself:
5. I can do endurance events. Lots of running friends said I wasn't built for endurance. You can do anything if you really want to.
4. I really enjoy the triathlon and I love to train.
3. I need more carbs, hydration and electrolytes than anyone I know.
2. Anything less than 2.5 hrs. does not feel like a workout anymore.
1. I can go farther and faster.

Two dissapointments:
2. Suffered a severe bonk at Way Too Cool. Needed an IV at the finish line, and gave my friends a real scare.
1. Did not PR at 5K, 10K, 1/2 marathon, marathon...but came very close.

Five biggest accomplishments:
5. My swim around the Santa Cruz pier at the Sentinel Tri. I took nearly 10 mins. off last year's time.
4. Winning my division at the Sandman Tri. It may never happen again.
3. Vineman 70.3 -- my first half ironman, but also felt good for having found a way to finish the race after two flat tires.
2. 3 ultras, including American River 50 -- that's 50 miles, people. I even qualified for Western States 100!
1. Easily my proudest moment as my 7-yr. old son Cayman won the 7 - 8 age group in his very first triathlon.

2009 Transrockies Run

Last week, my training partner Kevin and I signed up for the 2009 Transrockies Run - 125 miles over 6 days in the Colorado Rockies. What were we thinking?

At this month's meeting of our running club, Kevin asked if anyone else was interested in running across the Rocky Mountains next summer. I wasn't there, but I imagined most people didn't quite understand what he was proposing, and our club treasurer simply replied, "what the hell?!"

When I considered this event many months ago, I felt a bit out of my league. Any athletic endeavor spanning six days and rewarded with $20,000 in prize money should be restricted to well-trained athletes who don't have real jobs. I pictured myself lining up at the start line with other adventure racers, fast packers and ultra marathoners, all entering the event not just to complete it, but to race and win. I could imagine the looks as they sized me up and wondered, "what the hell is he doing here?"

Then I made the mistake of checking out the web site. Suddenly, the event seemed manageable, and enticing. Fully catered meals, massage service, and a staff who tears down and sets up camp for you each day. I checked out the elevation maps for each day. It is designed carefully to let you acclimate to running long distances...with very litte oxygen. I fear we have woefully underestimated the hardship of actually running at an elevation of 8,000 - 12,000 feet.

But there comes a point when deciding on any event where you just know if you're going to do it. For me, it is not normally a series of logical choices that lead to the decision. I often back into it by removing the impediments. Float it out to my wife a couple times very innocuously to test the waters. Make sure I can do it with my work schedule. Fill the race schedule with other events that lead up to the main event. Make the decision, figure out later how to train for it. I always ask myself, "if you don't do it, will you wish you did?" Consider the people you will meet, the scenery you will take in, the experience you will always remember.

Today, I flew over the Rocky Mountains on a flight from Chicago. Talk about delusional. From 39,000 feet, anything seems possible. So, what were we thinking when we signed up? An epic adventure.

PCT Stinson Beach 30K

I have run many of the Pacific Coast Trail runs. None of them are easy. All of them are held in places with breathtaking scenery. Stinson Beach on Nov. 15 was no exception.

I wasn't expecting the winding mountain road that leads from Hwy. 101 to the coast. But consider early in the 19th century the area was accessible only by sailing schooner from San Francisco, by horseback to San Rafael, or on foot over the Dipsea Trail. It's still a sleepy resort community.

The drive made me a bit car sick, and even after arriving 30 mins. before the race, it took me 45 mins. into the race to shed the effects of the disorienting drive. The first five miles of the run is nearly all uphill. I wasn't out to run hard so I chose to walk in many places and enjoy the cooling effects of the riparian ecosystem. The early going was some of the most beautiful, running along a creek bed, through redwood forest, and climbing the "Ladder" to scale a part of the trail.

The middle section is the easiest trail running anywhere. From the summit of the first peak, it was a 45-min. downhill run through sweeping vistas of the Bay Area. I could see Tiburon and Belvedere, Angel Island and San Francisco, and a panoramic view of the cliffs along the Pacific Ocean.

I was very mindful that we were running portions of the famous Dipsea Trail and the Miwok Trail, both known as very challenging courses. And I proved to be entirely out of trail shape for the second climb of the 30K. I walked for 45 mins. but didn't mind at all. I was also surprised with the number of fallen trees across the trail. In a couple places, it looked like the entire mountain side had collapsed, leaving many trees bent over or completely uprooted. It added an additional measure of maneuvering to the already technical terrain.

The smartest thing I did was take two salt tablets in the latter half of the run. I knew it was going to be warm and I had regretted not taking salt tablets at the Silicon Valley Marathon. This time I was more prepared for the heat, but I underestimated how long it would take to finish. I was thinking 3 hrs., 15 mins. I finished in just over four hours.

About four miles from the finish as a group of us were running the single-track, I heard someone take a hard fall behind me. I stopped to see a woman who had taken a deep cut to her knee. I let her have my bandana which she used to wrap her wound. Two passing hikers offered to walk her down to the finish. I'm hoping she made it. She clearly needed stitches but the last two miles were very technical with steep steps.

I would have been happy just doing the 20K, but Stinson Beach was a great training run to kick off the ultra season. I need to decide how many trail runs I really want to do. Anything over 30K is a full day commitment, but there's no place I'd rather run than a good trail.

2009 Race Schedule

01/24 Mission 10 San Juan Bautista
02/01 San Francisco Half Marathon
03/01 Napa Valley Marathon
04/18 Tierra Bella 100K
04/25 Pat's Run
04/26 Skyline to Sea 50K
05/02 Wildflower Triathlon (70.3)
05/17 Uvas Triathlon
05/30 Shadow of the Giants 54K
06/21 Silicon Valley Olympic Triathlon
06/20 PCT Pacifica 50K
07/xx Sandman Triathlon
07/18 PCT Sequoia 50K
08/01 Vineman Ironman
08/23 - 28 Transrockies Run
09/xx Triathlon at Pacific Grove
09/19 Tahoe Big Blue Adventure Race
10/04 San Jose Rock n Roll Half Marathon
10/xx Bizz Johnson Marathon (qualify for Boston)

Silicon Valley Marathon

Check out my cool medal! Today I ran my first marathon of the year. I started out a few months ago thinking I would try to qualify for Boston, but after two months of visits to my physical therapist, an emergency family trip to Michigan, and all the other things that conspire to ruin a good training plan, I scaled back my 3:30 idea to maybe just running a PR. My best marathon time was my very first marathon last year in San Francisco. I had to beat 3:47 so I wore a 3:45 pace band.

The first half went exactly as planned, running a very consistent 8:35 pace. The weather was cool, I was comfortable and the course was flat. At the halfway point we ran around the Los Gatos High School track where the half marathon ended. I was only 30 seconds behind plan at the halfway point and figured I could make it with a good second half. I took fluids at every single aid station, knowing the heat would be an issue late in the race. I felt good at 18 miles, and even at 20 miles I thought I could still stick my 3:45 goal. But the legs would not respond. I finished in 3:51, six minutes off my goal.

I had forgotten to bring a couple salt tablets which would have helped keep me loose and avoid the stiffness that sets in during the final miles. As it turned out, I had real difficulty recovering after the race. I was hydrated, but had lost electrolytes, and I needed sodium. It wasn't until a few hours later at home that I finally started feeling better.

My finish time convinced me not to try and qualify for Boston at CIM in December. 21 minutes is too much to cut in seven weeks. I will probably run the Big Sur half marathon on Nov. 9, then turn my attention to ultra training or off season triathlon training. I was reminded again today that the marathon is way harder than a 50K. Always respect the marathon.

Paso Robles Splash N Dash

This weekend I entered one of the smallest races I have ever done while visiting my in-laws in Paso Robles. Just a week before the Silicon Valley Marathon, I was tapering and thought a 500m swim and a 5K run was just the right combination of aerobic effort and speed work.

There must have been less than 20 people signed up for the event. No age groups, no race bibs, just a few people of all ages gathered for some friendly competition at the Kennedy Fitness Center. They have a really nice 50m lap pool which I had swam in before. I was in the first wave with a high school girl who I was told was crazy fast, a woman who swam for UCLA in her college days, and a couple of guys clearly older than me.

I was the last one out of the pool in my heat. It was a great reminder that despite the huge improvements I had made this year in my swim times, I have a long way to go to be competitive in the swim. I was so far behind that when I started the run, I could only see one person ahead of me on a long stretch of road. I didn't realize the first half of the run was uphill. I passed one guy who was clearly suffering but there wasn't another runner anywhere near me, so I decided to just make it a decent tempo run.

I have no idea where I finished in the standings, and I don't care. I didn't even get my final time. I just love to compete and enjoy doing different events. This was my 19th or 20th race of the year. The variety of events and the different locations have made it very fun and interesting. I'm not sure I'll do another Splash N Dash anytime soon, but it was great to do a race just for pure enjoyment.

My History Setting Record

At first, I thought this story had nothing to do with the triathlon, but then I realized it has everything to do with it. The other day my parents told me they had chatted with my high school track coach, Keith Spraugh. He told them my conference pole vault record of 13' 1" set in 1980 will never be broken. That's because the conference has just been disbanded.

First, I didn't know my record was 13'1". I was sure I jumped 13'6" at regionals my senior year so I don't know where they got 13"1". But I won that meet with that jump to go on to the state finals. It's easily my biggest sports moment in high school. I placed a disappointing 9th at state that year. I had started the year with the goal of winning the state championship. I even dropped varsity basketball that year as starting point guard to train the entire year for the pole vault.

Second, I knew I had the school record but assumed someone had beaten it by now. And I had no idea it has been the league record for the past 28 years! 13 feet is really not very impressive. But I attended a small private parochial Class C school, so the competition was not that great. My twin brother and I were the only two kids that could jump over 12 feet in our league and we were unbeaten our junior and senior year.

The sad story is that my high school in a Detroit suburb closed its doors a few years ago, a sure sign of troubled times in Michigan. Now to hear the entire conference has ended is a real reflection of a depressed economy in Michigan.

But just to put my accomplishment in perspective, the national high school record is 18'3". Top high school kids today regularly vault over 17 feet. In 1980, my senior year, the world record was 18"11 1/2". The world record is still held by Sergey Bubka of Ukraine with a vault of 20 feet 1 3/4 inches. Bubka entered the world stage the year after I graduated from high school, and went on to break the world record an unbelievable 35 times.

So what does this have to do with the tri? I realized I've had a work ethic since high school. I've never been an exceptional athlete. I just work harder than most people, and triathlon is just a ton of work. Except for the decathlon, the pole vault requires more cross-training than any other event. So it comes as no surprise to me after all these years that I decided to do the tri.

Still, I'm amazed I've held a record for 28 years and didn't know it. And it will never be broken. That's kind of cool.

The Club Dilemma

Recently, my local running club held a meeting to discuss the future direction of the club. The meeting was hosted by the founder of the club who was acutely aware the club had naturally evolved over the past four years. It was time to re-evaluate the purpose of the club.

I didn't attend, but sent an email expressing my view. I joined the local running club to find like-minded people who I could train with, race with, and keep me motivated. Over the last few years, I have made great friends, learned a ton about training, and enjoyed the comraderie that only runners share. Over the course of time, the club also developed a logo, a web site, newsletter, club gear, and kept a record of Grand Prix points so club members could compete on a level playing field.

Then the club decided to take on the organizing of a local race, then another, and this year was considering launching another local race. We have raised money for charitable causes, given scholarships to local high school students, and generally given back to the community. The trouble is, that's not why I joined the club. I really just want to train and race. Philanthropy is important to me, but I prefer not to mix it with my training and racing.

So we find ourselves at a crossroads, and I re-evaluate why I seek the fraternity of fellow athletes. I know I never would have considered the triathlon, attempted the marathon or ultra marathons if I had not joined the running club in the first place. I have found some great training partners for the tri and running, and we have had a really fun time. The friendships have been very special.

In the end, I think we all have very similar priorities. Family first, then work, then working out. By the time we get to working out, there isn't much time. Maybe once the kids go off to college, I'll have more time...to run.

Sentinel Triathlon Results

I wasn't exactly ready for a race today, but I had missed the Triathlon at Pacific Grove a couple weeks earlier and wasn't ready for tri season to end, so I decided just a couple days ago to do the Sentinel for a second year in a row. It helped a lot to have my friend Doug who raced with me last year encouraging me to do it again with him. This was my 5th race of the season.

Part of me didn't want to do the race unless I had a chance of beating my not so impressive time of 2:49 last year. I thought my swim had improved considerably this year, but I wasn't spending as much time as I would have liked on the bike and I've been going to physical therapy for three weeks now to help loosen up a really tight external rotation of my hip flexors. Geez, that sounds like an old guy thing.

Conditions were about perfect. 60 degrees at race time and about the same water temp. I felt comfortable throughout the swim but my wave (45 - 49) seemed to thin out rather early and I felt like I was swimming almost entirely on my own as we turned around the end of the Santa Cruz pier. Stepping onto the beach I glanced at my watch to see I was nearly five minutes ahead of my split last year. I was stoked.

I have never perfected the art of getting out of a wetsuit. Even with the wetsuit peeled down to my waist, it's like trying to get out of a straight jacket in a bad magic show hanging from a burning rope. T1 just sucks.

I kept my bike computer on my average speed. I knew the course well, so all I had to do was equal or beat my 18.6 mph last year. On Hwy. 1 we were met with a brisk headwind. All I could do was hammer the downhills at 30+ mph and look forward to a tailwind on the return. The loop through the parking lot toward the end is a bone jarring ride. It felt like either my back or my bike would snap as I rattled through that section.

I finished the bike in 18.5 mph, so I knew I had a better overall time going than last year. Now if I could just run 8-min. miles like I did last year, I'd finish with a decent time. But less than two miles into the run, my left glute and right hamstring started cramping. I was ready to quit but I have never quit. I stopped for 10 - 15 secs. to stretch my legs, and that seemed to help. Still, I struggled the entire run. Both feet were numb and I wasn't going at the pace I wanted just to avoid injury.

I crossed the finish line but was so delirious I couldn't read the time on my watch. I finally figured out I finished in 2:45, exactly my goal time. That meant I improved dramatically on the swim this year. I'll have to tell my swim coach all the work is paying off.

All in all, I'm really pleased with my tri season. Two full Olympics, two shorter ones, one half ironman, and Aluminum Man in Maui. I feel like I have put some experience under my belt to tackle a bigger prize next year.

Splash 2 Dash Winner!

Today, at age seven, my son Cayman won the 7 - 8 yr.-old age group at the first annual Splash 2 Dash Youth Triathlon in our home town. He didn't train for it at all and it was his first triathlon. It was a 50-yard swim, a 3-mile bike, and a 3/4-mile run.

We didn't even know about the event until a few days ago. Yesterday, I took Cayman on our bikes to see the course. I explained each leg, showed him the transition area, and we rode the bike course. I think it helped him a lot. He knew where to go and knew how many laps of the looped course he needed to complete.

He was in the fourth wave, so he was able to watch other kids start in the pool, see them exit and head to the transition area. We jockeyed for position to get the first lane, closest to the transition area. I was trying not to take the whole thing too seriously, but any triathlete understands how to shave a few seconds here or there. I knew Cayman would go out as fast as possible on the swim, but he remembered to take a few breaths at the end of the pool before doing the second lap. My wife helped him out of the pool as I waited for him at his bike. I knew I could help him through a fast transition, but when he left on his bike, I couldn't tell where he was in the pack.

I ran out to the looped bike course to see how he was doing. He passed me halfway through the ride, where I told him it looked like he was in the lead! With an emphatic fist pump, he charged ahead. He passed me one more time and then I ran back to the transition area to meet him.

He was clearly in the lead coming into T2. I grabbed his bike and helmet right at the dismount area and he took off running. That was about a 4-second transition. Wouldn't it be nice if I could do that in one of my races. Just three laps around the parking lot, but he had now caught kids from the previous wave that started 15 minutes before him. He didn't realize he was only racing against his age group at that point, but the shuffle of kids everywhere urged him on.

He crossed the finish line in 23:46. Official results showed one other boy in his wave finishing in exactly the same time tied for first, but that's not possible because there was nobody near him at the finish. It was only after seeing the official times that I realized how far ahead of everyone Cayman finished. The average finishing time was around 33 minutes.

It was also great to have my wife and daughter on the course taking videos and pictures and cheering him on. We were all very proud of Cayman's win, and I would have been just as proud if he had not won, but for him to win in a field of 52 kids and beat all the 8-yr. olds. Wow, I was impressed.

Cayman was very proud of his accomplishment, but I think he expected to win. His win and his confidence inspired me. But already there are two giant differences between my son and me. He is starting the sport 35 years younger than when I started it. And he is really good.

Marathons, Triathlons, Ultras

I have already spent considerable time on long rides and runs thinking about what kind of events I want to do in 2009. The plan includes marathons, triathlons and ultra marathons. I'll probably throw in a century ride or two. But in talking through this with some training partners, I now have a better understanding of why I choose this combination of events.

For me, the triathlon is the ultimate challenge. Nothing tests your physical conditioning, endurance, and mental fortitude quite like the tri. The amount of training required to perform respectably in three disciplines is so much more physically demanding than a single sport. The effects of sleep, stretching, rest, and eating habits are exacerbated. And so many things can go wrong in a tri. So when a race goes well, it is incredibly rewarding.

I've been a runner for over 30 years and the marathon represents the pinnacle of the sport for many runners. The lore and lure of Boston alone makes the marathon a must do. But I avoided it for years. It is a test like no other. The training is hard...really hard, and it keeps you honest. For most runners, it's the longest distance you'll ever try to run as fast as possible. I have learned to always respect the marathon.

I am really glad to have found ultras last year. Through many long hours of training with friends and running events in incredible places, the ultra represents the pure joy of running. You only take on the ultra if you really love to run. Family and friends can't appreciate the ultra distances (most have never even heard of ultras). You don't run 6 - 10 hours or more for the recognition. I've never even seen a finisher's medal for an ultra. You do it for yourself, and the satisfaction in an ultra comes entirely from within. I got into ultras because I love to run, but I found training for ultras all winter took me into tri season in great shape.

I don't know if this is just my twisted way of justifying what I love to do, but it works for me.

Mt. Madonna Challenge -- Runners In The Mist

This one is for serious trail runners. I ran it two years ago and took second in my age group, so I wanted to do it again this year. In it's 33rd year, this trail run for locals draws a small crowd, probably due to its punishing course. The 1100-ft. climb from the start of the 12K forces all but the few front runners to walk less than a mile into the race. Just a few minutes into the race my heart rate was easily at 175.

Mt. Madonna is my favorite place for trail running, and today's race was absolutely pristine. Winding through troves of oak, sycamore, manzanita and redwoods, there was a two-mile section where we ran through thick fog. At the top of one ridge the fog spilled over the trail like smoke, the same way you see it in San Francisco as the ocean winds push it over the mountains. Sounds are muffled, trail shoes brush along a thick carpet of mixed foliage, and the scent of redwood seems to fill your body. I sort of lost myself in this space a few times, hardly aware I was running a race, mesmerized by finding myself in this other world.

I knew my Garmin wasn't going to track the distance through the tall forest, but I was surprised how well I remembered the course. I knew where the steep climbs ended, and I was ready for the downhills. The county had poured a fresh coat of gravel on the fire roads earlier in the year, and that made the descent much easier this year.

I highly recommend this event for any avid trail runner. It is breathtaking (and literally takes your breath away), challenging, and rewarding. It was also a good reminder for me to do more hill work in my triathlon training.

I had done almost no trail running recently but still managed to finish less than a minute behind my time two years ago. I was 15th overall but 8th in my age group in the smallest of races, reminding me once again I need to wait until I turn 60 for a shot at the podium.

Should Triathlon Be An Olympic Sport?

Consider Olympic sports of the past. Golf is one of the world's most popular sports, being played in well over 100 nations worldwide. Yet it has only been an Olympic sport twice, in 1900 and 1904. Polo is considered the oldest mounted team sport, with a history reaching back centuries, when it was played in the plains of Asia, ancient Persia, China and India. Polo was on the Olympic program five times, but not since 1936. Cricket, croquet, lacrosse, power boating, rugby, and water skiing have all been Olympic sports.

Then consider some completely obscure and unknown events that have made it to the Olympic arena. Jeu de paume was an event contested at the 1908 Summer Olympics. Pelote basque has elements of handball, tennis, squash, and the gambling game known as Jai Alai. It was an Olympic sport in 1900 in Paris. Roque, a version of croquet, was played in the 1904 Summer Olympics in St. Louis. How did these sports ever make it to the Olympics? The same way tug-of-war made it on the Olympic program not once, but six times!

The most endearing Olympic sport is probably curling, where since 1924, a "skip" can use a broom to win the same medal they gave Jesse Owens and Carl Lewis. Are curlers really athletes? Is curling a sport? At the 2006 Winter Olympics in Italy, more people in Italy watched curling than ice hockey or figure skating.

But the weirdest sport of all is race walking. It has been an Olympic event for over 100 years. Current NBC Olympic host and commentator Bob Costas said racewalking, "looks like a person who has to go really bad. 'I gotta go, gotta go, gotta go right now' --except they just don't break into a full-scale sprint. Having a contest to see who can walk the fastest is kind of like having a contest to see who can whistle the loudest. If you're really in that much of a hurry, run. And if you really want me to hear you, shout."

Demonstration sports at the Olympics ended in 1992, as there were too many events in the Summer Olympics for officials to handle.There are many other sports like karate that have been around for hundreds of years and practiced in most countries of the world but have never made it to the Olympics. Lawn bowling, ballooning (yes, hot air balloons), surf lifesaving--a sort of BayWatch, glima, korfball, pesapallo (a.k.a. Finnish baseball), and roller hockey have all made their bid to be in the Olympics but failed.

Britain has already claimed fourth place in the national medal count when they host the next Summer Olympics in 2012. They plan on doing it by entering more athletes in obscure sports like flatwater canoeing and team handball.

So I say, on this eve of the Olympic triathlon in Beijing, does triathlon have it's rightful place in the Olympics since making its debut at the Sydney Games in 2000 and will it stay? What do you think?

I am Aluminum Man!

Today, I did the Maui Aluminum Man at Kahekili Beach Park. The beach is named after the last king who ruled Maui and O`ahu for 45 years until 1794. King Kamehameha fought long and hard to defeat King Kahekili, who turned out to be his father (had to throw that in...makes it sound all native). Anyway, I wasn't sure what to expect. I had been told "no timer, no T-shirt, no medals, no fee, just fun." Fun and free sounded good to me.

There may have been 45 people at the start. No registration, no packet pick-up, no race bibs, no timing chips, no body marking (but plenty of tattoos). All participants, family and friends were asked to form a circle on the beach for a sort of spiritual-aloha-kumbaya thank you to the universe moment. Actually, it was kind of nice--made the event feel very local and home grown. Reminded me of the now defunct Redwood Trails organizers who used to ask a racer to sing the national anthem before every race.

Anyway, the start was very inauspicious. The organizers, a husband and wife team, also participated in the event. We were reminded once again to leave our egos on the beach. This event was purely for fun. We were led out from the beach where a fantastic reef begins just a few feet from the shore. I kind of wanted to look around at the marine life, but with an encouraging "OK, let's go!" we were off. Some people were wearing snorkels, others chose to wear fins; I even noticed someone wearing webbed gloves, but anything goes, brah.

This was my first time racing in the ocean without a wetsuit. I don't know what I was thinking even bringing it. I would have looked like a complete fool. But I couldn't believe how much harder it is to swim without it. I finished near the back of the pack completely "pao" but I knew I would make up time on the beach (not that I was racing or anything). When I stepped onto the beach, my wife and kids were standing there to greet me. I was so surprised to see they had walked a half mile from the start, I didn't know what to do but managed an exhausted pose for the camera.

The beach run was seven lengths of the distance we had just swam. They said it was 3.5 miles, but it was much harder than it looked. The sand was soft, it was already 80 degrees, nobody bothered wearing shoes, and the tide was coming in, leaving little room to run in some places. Ah, but where else in the world would I ever run a race barefoot?

I estimated 1/3 of everyone who started didn't finish the event, pulling out at different places. I have no idea where I finished in the standings. There was nobody taking times at the finish since the race directors were also racing. I clocked myself at 54 minutes and change, including all the times I stopped to pose as Aluminum Man for my kids to take my picture.

If you are ever in the Hawaiian Islands, don't miss this one. These events are held about seven times a year on different islands. Some include a bike; this is the only one with a beach run. Every once in a great while I go for a run just for the pure enjoyment of running. You will find Aluminum Man is a celebration of life.

Training in Maui

I'm in the middle of two weeks in Maui with my family, enjoying every minute. I'm officially training for the Slicon Valley Marathon where I want to qualify for Boston but I'm still considering the Big Kahuna 70.3 this year and another Olympic distance or two, so I am still tri training in Maui. It was going to cost $300 to ship my bike here and $300 to rent a decent bike for 2 weeks, so I'm just swimming and running.

Napili Bay is often voted one of the best swimming beaches in America. It's the perfect place to train for open water swimming. It's just over 1/4-mile from end to end with several reefs that keep it almost always calm. Visibility is great, so I can follow the lines in the sand created by the surf and can swim straight with very little navigation. Maybe I'm actually improving a bit. I swam once a few days ago in my sleeveless wet suit just to get the practice in, but it gets really warm in tropical water, not to mention I probably look like an idiot in a wet suit in Hawaii in August.

Running is always more punishing in Hawaii due to the heat and humidity. The pace is slower and I am always dripping in sweat, but the views are breathtaking. I have a favorite 3.5-ml. loop through Kapalua Resort I have been running for many years. Everything but the last half mile is hills. Today, I decided to run to Kaanapali and back, an 11-mile out and back run, but I take the upper highway on the first half and the lower road along the coast on the return. I forgot to bring salt tablets for the long runs in Maui and sure enough my right calf cramped up.

On Sunday, I will do the Aluminum Man, billed as a "not so serious series." I called the race director before I left California and was told to leave my Ironman ego at home. Oh, there is one other fantastic serendipity of training in Maui. Yesterday, I went for a quick snorkel on Napili Bay. Within two minutes, I found myself face to face with a giant green sea turtle. I had seen turtles in the bay for years, but had never come so close. This turtle let me swim right up to it, put my hand on it's huge shell, and swim by its side for about five minutes. It was at least 5.5-ft. long...had to be over 100 years old.

Sandman Triathlon Results

It was the first time I had heard a race announcer say, "And in first place, from Morgan Hill, Lynn Astalos!"

In 20 years of living in the Bay Area I had never been to Seacliff Beach where the Sandman Triathlon is held. It was a perfect day at the beach. I left home early so I could drive the bike route. I'm glad I did...the Aptos hills proved to be much steeper than I had anticipated.

The water temperature at the start was an unexpectedly comfortable 62 degrees. But the surf was not nearly as calm as it appeared from the beach. I thought I was going to be sea sick a few times but I kept a steady stroke and focused on my swim. I stepped onto the beach in about 21 mins., just ahead of my plan. The run to T1 was long, and the soft sand just made it harder. The bucket of water I had seen in T1 before the race had disappeared, so I had to take some extra time to get the sand off my feet.

I felt good jumping on my bike and immediately started passing people. I knew the first three miles was a pretty good climb, and I only managed to average 15.5 mph. That just meant I would need to fly to make up some time. I hammered the downhills at 35 - 40 mph, passing lots of riders. I had forgotten my water bottles, so I was hoping the only aid station on the bike was handing out bottles. I was disappointed to find one guy standing there with tiny paper cups. I finished averaging nearly 17.5 mph so I felt pretty good about the ride coming in to T2.

I ripped through T2 but quickly realized the run was not going to be fast. Over three miles of the 4.2-ml. run is on the beach. There really isn't any hard pack and the first 1/2-ml. is entirely soft sand. I chose to walk the steep stairs to New Brighton Campground. Once at the top, I was able to find a new gear and managed to accelerate through the second half of the run, finishing the race in 1:46. I was very happy with my time no matter what division I was in. I think I finished 78th overall.

I weigh about 205 lbs. but have never entered the Clydesdale division of any race. But J&A Productions offered no medals this year at Uvas and San Jose Int'l; there were no medals at Way Too Cool 50K, even after finishing but bonking and going to the hospital with an IV. Even after running 50 miles at American River there were no medals. Ultra runners don't do it for the medals, but I wanted some hardware, so I entered the Clydesdale division.

When the race announcer called my name, I was offered a choice of prizes, all designed by a local artist. A plastic dolphin fixed to a 5-inch trophy covered in sand (hence Sandman?) or a plastic dinner plate with a painted beach scene, adorned with plastic seashells and other nautical items, covered with more sand. I gratefully accepted the dinner plate. My 7-yr. old son doesn't believe I won my division. He said mom "fell for it" when I told her I won. He also said I probably bought the fancy dinner plate on my way home. I don't care what he thinks. I proudly hung the dinner plate in my office.

Sex and Triathlons

The only purpose of this entry is to find out if using the word "Sex" in my title delivers a spike in traffic to my blog. Search is king these days, and part of the reason I started blogging was to find out how much traffic I could generate starting from nothing. Do you really need to write compelling and thought-provoking material to attract attention, or can you write like a moron and still generate traffic through key words, meta tags, search engine optimization, and all the tricks?

I think most people would still like to read something about sex and triathlons, or maybe find a how-to video link on this site. The idea itself conjurs up some interesting scenarios. For now, if you are a porn addict who stumbled on my blog by mistake, thank you and good-bye.

Cross-training -- Fun or Fitness?

This weekend, I took my family whitewater rafting on the Gorge Run, a 14-mile Class 3 section on the South Fork of the American River. It was the first time for my wife and kids. We took our Japanese exchange student who had just arrived a week earlier. Whitewater rafting is non-existent in Japan, so this was going to be a thrill ride for her. Good thing dad is fluent in Japanese--she speaks very little English. As it turns out, she speaks very little of anything.

I got up at 4:30 am. Sat. so I could get in a long run along the American River, nearly four months after completing the American River 50, my first 50-ml. ultra. I felt an odd sort of responsibility to pay my respects to the river. I ran a 14-ml. section of the levee with an 8-ml. tempo in the middle, starting at the drawbridge down the street from the State Capitol building in Sacramento.

It turned out to be a perfect day on the river. Temperatures in the high 90s, a breeze blowing up river, and frequent swimming. I even got dumped on the only Class 4 rapid and had to swim the rapids. Exciting and a bit terrifying at the same time when you don't know if you're about to be bashed into a rock in front of your family.

As the day came to a close, I started thinking about all the different ways you can cross-train. Rafting, or any prolonged and strenuous activiting is certainly one way to do it. I've been thinking about buying a kayak ever since my wife and I nearly passed right over a whale in Maui a couple years ago on a kayak. Maybe it's time, but there are so many styles to choose from.

A good friend has invited me to go rock climbing, and I have considered canyoneering, snowshoeing, inline skating, yoga, and lots of other things. The yoga actually makes the most sense--I could use the core training and stretching. I'll admit most of this nonsense may have nothing to do with cross-training at all. All this other stuff just sounds like great fun and I can't ever get enough of the great American outdoors. And you have to wonder after getting in the required workouts for the swim, bike, run, how much training benefit you really gain from adding a fourth or fifth dimension. I suppose the off-season provides a good excuse to try something new. So much to do, so little time.

Victory at Vineman

A thrilling sense of accomplishment swept over me as I ran the last few hundred yards of Vineman 70.3 on July 20. I had two victories to celebrate.

For the first time, I was entirely comfortable starting the swim. No nerves, no doubting, just a quiet confidence knowing I was going to have a good day. My head was in the right place. Although the 45 - 49 age group proved to be the largest wave, the swim was not nearly as crowded as I expected and the water temperature had cooled considerably to 70 degrees. I felt good through the entire swim and was even able to focus on my stroke and form. The narrow Russian River was easy to navigate and stay in a straight line. I stepped out of the river in 38 mins., 2 mins. ahead of my goal.

After fumbling around a bit too much in T1, I grabbed my bike and headed toward the road. I was amazed how many people ahead of me had not put their bike in the correct gear for the immediate climb out of T1. I jumped on my bike and sped off, looking forward to a good ride. But only one mile into the ride, I heard the awful sound in my rear tire. I could not believe I was having a flat tire just 3 mins. into the ride. It was almost surreal. I collected my thoughts and pulled to the side of the road. I had prepared for this occasion, so I just focused on the task of replacing a flat.

In my haste, I forgot to make sure the tube was not pinched. I was too quick to pull the trigger on a CO2 cartridge and then realized the tube was pinched. Before I could do anything about it, my spare tube exploded. I stood on the side of the road for several minutes trying to come to terms with the fact that my day was over less than an hour into the race. Then I thought about how hard I had trained, how much money I had spent to get there ($250 just to register), and the long weekend in Guerneville, a 2.5-hr. drive from Morgan Hill. I wasn't ready to give up.

My only chance of re-entering the race was to walk my bike over a mile back to my car. I took my shoes off because it was faster to walk barefoot. I still didn't know what I was going to do, but when I got back to my car, I knew the only chance I had was to find someone with a spare tube. So I drove back to T1. I pulled right up to the intersection at T1 and found a bike aid station. The first guy I talked to grabbed my wheel and quickly set about to repair my tire. In less than two minutes, I had parked my car and jumped back onto my bike. Just like that, I was back in the race.

I was re-starting the bike section right at T1 so I re-started my watch. I knew exactly how much time it took me to get there, so I could just subtract (or add) my downtime and I would know my real racing time. I was back on the road racing, but the delay cost me 61 minutes.

I decided to still race the best I could and see what the day would bring. Halfway through the bike, I was averaging 18.5 mph, well ahead of my 17 mph goal. I was worried the 1-hr. delay would result in a very warm run, but I was pleased to see the temperature never get above 65 degrees on my bike. The marine layer and fog I had hoped for had settled in nicely in wine country. I finished the bike in 3 hrs. 2 mins., about 15 mins. ahead of plan, and an average speed of 18.2 mph. I was quite proud of my bike time and didn't feel like I had blown out my legs in the process.

Since my overall time was already a buzz kill, I decided there was no point trying to rush my way through T2. The bike racks were already very full and it took some time just to find a spot for my bike. I took 5:29 in T2 and started my run at a comfortable pace. I didn't look at my watch much over the first half of the run. Perceived exertion was a better barometer. I knew it would warm up and I didn't want to fall apart at the end of my first ironman.

I knew during the entire run that even if I had a poor run, I could still finish in under six hours. That gave me confidence but I still had to run half a marathon on a rolling course. The last five miles were painful. It's a mental game at the end, just like a marathon. I finished the run in exactly 2 hrs.

My first victory was just finding a way to get back in the race when I was sure my day had ended with a flat I could not repair. My second win was a good finishing time. The flat was completely out of my control. My official time was 6:54 but I'll subtract the 61 mins. of downtime and claim victory with a 5:53.

What's Next? Extremely Extreme.

You know how we stretch our limits, raise the bar, push the envelope. Having completed three ultra marathons this year, I've been thinking about how to up the ante next year, but in searching the internet for all kinds of event, I have learned there really are no limits. For every extreme event you think you have done or can do, there is always someone willing to do something more insanely extreme.

I'm still trying to wrap my head around an ironman, but there are two double ironman triathlons in N. America; one in Virginia and one in Quebec, Canada. If that doesn't satisfy the need for pain, there is the Odyssey Triple Ironman or Le Defi Mondial de l'Endurance, consisting of a 7.2-mile swim, 336-mile bike ride, and a 78.6-mile run. Organizers actually have to cut off registration for these events when they fill up although they only accept a few dozen lunatics.

There is something alluring about fastpacking. More popular in Europe, it's about taking as little gear as possible so you can run greater distances over a period of days in the wilderness unhampered. And I really want to find a good partner or team for adventure racing, combining orienteering, navigation, mountain biking, kayaking, and trail running. A multi-day expedition event sounds awesome, with event names like The Beast, Raid Gauloises, Eco-Challenge, and Southern Traverse.

Then there is the Enduroman series. Take the Arch to Arc, for example. Run 87 miles from London to Dover. Then swim the English Channel. Then bike 180 miles from Calais to Paris. Only four athletes in history have completed it. For the endurance junkie who doesn't have a life and can cough up the $1600 entry fee, there is Enduroman Deca Iron Triathlon. (Deca = 10 x ironman.) Too big and far for just one country, this unbelievable ultra distance course runs through England and Wales. After a 24-mile warm-up swim, it's just an 1,120-mile bike followed by a 262-mile run. The record is 81 hours, 5 minutes; cut-off is 11 - 13 days.

Do I have what it takes to join the most elite ultra endurance club in the world? No, I do not. But I know I will continue to push myself to try the next big thing.

My Brush With Greatness

Today I ran the Run for the Stinkin' Roses, a 10K put on my my running club. Oddly, it was my first 10K race of the year. I was planning to run a hard tempo around 7:15 pace as my final hard run before Vineman. There were only 70-some runners for the 10K, but as I walked up to the start line about 2 minutes before the start, I heard Steve Sokol say he was plannning to run it in about 45 minutes. I knew that was just about the time I wanted to run. Suddenly, I had a new goal. Beat Steve! Why, you ask? Let me tell you a little something about Steve Sokol.

In 1981, Steve performed 52,003 situps in 32 hours and 17 minutes. He has done 30,000 consecuitve jumping jacks, 13,013 leg lifts, 3,333 squat thrusts, 1,000 situps with a 45-pound plate on his chest. He also rode a bicycle from San Francisco to Los Angeles in a non-stop 43 hours without ever sitting down on the seat! He is a self-described "professional nut case," setting world records in over 30 different categories. The Guiness Book of World Records named him the original Fittest Man in the World. Steve is in his early 50s now, but he is still incredibly fit. And how many opportunities will I ever get to beat someone with his credentials? My goal was clear.

I took the first mile at 6:55 pace, faster than I intended, but I could tell Steve was right behind me. At about the 1.5 mile mark, he slowly passed me, but I knew he wasn't going to outrun me if he was trying to run a 45-minute race. So I tucked in behind him and drafted for nearly 4.5 miles. I knew he could run a steady pace, but I didn't know if he had a kick. If I run a smart race, I can always put the hammer down at the end, so I just stayed with him until we reached the high school track. 3/4 of a lap around the track to the finish line. Once on the track I put it in another gear, and Steve did not respond. I finished ahead of him in 43:59, just 8 seconds off my PR.

It was fun to beat Steve for sure, but the real benefit for me was getting my head in the mental game of competition just one week before Vineman. It was a rush and a very good run for me. I look forward to seeing Steve and his 8-year old son (a running prodigy) at another local race.

If you want to become the fittest man on the planet, Guiness now calls it the 24-hour Fitness Challenge. Here's what you need to do: swim two miles, cycle 110, row 20, run 12, hike 12, row 20, climb 20 on an elliptical machine, crank out 1,250 push-ups, 1,250 leg lifts, 1,250 jumping jacks, and 3,250 abdominal crunches. Then you must lift 300,000 pounds of weights in various upper body reps. And it must be done in under 19 hours, 17 minutes, 38 seconds--the current record held by Rob Powell. And if you don't have three credible witnesses and a crew of video cameras documenting every groan, pop, and tear, Guiness won't even consider your record.

Pre-race Jitters

I'm officially tapering for Vineman now. This is when the pre-race jitters start. I remind myself there really isn't any more training I can do now to prepare. But everything else can seem to go a little sideways.

I broke a band in my rear tire last week, probably from going too fast over a cow guard on Canada Road in Gilroy. I think I managed to ride 80 miles before my tire ruptured sometime after I got home. I'm amazed I made it home. I took my bike (Trek 5200) to the shop the next day for a pre-race tune-up and didn't even notice a large bubble in the tire until I got to the shop. That would have been a disaster a day or two before the race. I take my bike to the local bike shop because the lead mechanic has worked for Specialized Bikes (headquartered in Morgan Hill) at various races. But he took a week to get to my bike.

The day after I got my bike back, I went for a 65-ml. ride. Yesterday, I took my bike out intending to do an easy brick but noticed before I even started that my rear wheel was bent. I couldn't figure out how that could have happened. So I gave up on the ride and just went for a run. Later in the day, I took my bike back to the shop, only to discover that my rear Bontrager wheel was broken in several places. Those tires are made with so much tension in the spokes, they are known to break.

I called the Trek bike shop where I bought my bike two years ago. Happy to learn Trek has a 5-year limited warranty on components and accessories. So I ordered a new wheel but that keeps me off the bike for another week. I haven't missed any of my long rides but now I need to hit the gym and spin while I'm without a bike.

I guess I'm lucky all of this happened just two weeks before Vineman. But I'm also wondering if the race will be canceled due to smoke. The fires in California are still raging and we're in the middle of a heat wave--Morgan Hill reaches 110 degrees in the afternoon almost every day this week. The last couple of days the South Bay has had a thick haze from the Big Sur fire and new fires seem to ignite every day somewhere in California.

I've been trying to run in some heat to acclimate for a warm run but I'm hopeless at 80 degrees or warmer. I should probably have that conversation with myself about knowing when to DNF if I can't stand the heat. Yesterday, I bought another hand-held water bottle for the run but haven't decided if I'll use my double-bottle fuel belt or two hand-helds. The water temp in the Russian River was 80 degrees today -- too warm!

I know this is not the way to reinforce in a postive mental attitude but it's hard not to think about these things. I really have trained hard for Vineman so I know I'm ready. There are just so many things that can go wrong. I think everyone hopes for a good race day. I intend to fully enjoy every part of the experience.

US Olympic Trials Inspiration

Every four years, I am mesmerized by the atheltic performances of the Olympics. I prefer the summer games just a bit more than the winter games because I can relate to the variety of events a little easier than curling, biathlon, bobsled, and other sports from the Arctic Circle. I have been watching the Olympic Trials with the excitement I still remember from watching the "Miracle on Ice" -- the U.S. hockey team beating the unbeatable Russians in 1980 and going on to win the gold. I was a senior in high school.

I'm one of millions who was awe-struck and inspired by the US swimmers. 41-yr. old Dara Torres, 9-time Olympic medalist, beating 19-yr. old Natalie Coughlin to win the 100 free and become the only 5-time U.S. Olympic swimmer ever. But then winning the 50 free, too! I'll bet she lands a big endorsement with Nivea or Oil of Olay (she is a former model). Oh, and don't forget the Wheaties box.

Then there was the bitter-sweet. Ryan Lochte breaking the world record in the 400 IM swim but still losing to Phelps. On the track, Kara Goucher goes to Beijing in the rare double -- 5000 and 10,000 while her husband Adam failed to qualify in the 10,000. She cried.

On almost every race or event, I thought about the ones who took 3rd or 4th place and did not make it to Beijing. They trained every bit as hard as those who made it, but missed it in some cases by 1/100th of a second. I guess that's why they call it the "Trials." I think it's the effort, the dedication and the commitment that captivates me. I know how hard I train--harder than almost anyone I know. But it pales in comparison to the effort these athletes put out over many years.

Michael Phelps and Katie Hoff...enough said. I'll be watching most of the Olympics while on vacation in Maui.

My First 70.3

The Vineman 70.3 is July 20. I did Uvas on May 18 and clocked 2:37 at San Jose International on June 8. But this is my first 70.3 and I'm not even sure I'm training correctly for it. I've never even looked for a training program for this distance. I must be an idiot. Take the advice of my training partner who has done Vineman, other halfs and an ironman, then add the conditioning from two 50Ks and AR50 earlier this year, and I have probably lulled myself into a false sense of security. I'm running 40 mls. a week, riding 100+, swimming 2 - 3 times a week, and taking that ever important rest day.

For the swim, I'm doing lots of intervals in the pool with a total of 3000 - 3500 yards for each workout. I've done 4 open water swims this year which has helped me to learn to swim in a straight line. I work out twice a day two days a week. I've been doing long rides (50 - 80 mls.) on the bike on weekends, followed by a 30-min. run faster than race pace. For the run, I'm doing speed work mid-week and a long run (12 - 15 mls.) on weekends with a 6 - 7 ml. tempo in the middle section. This weekend I'll do a long run with negative splits.

I know I can finish at Vineman but concerned the water temp (which has been as high as 84 recently) could be too warm even for a sleeveless wet suit and I will really suffer on the run if it's warmer than 70 degrees. I have a 7:10 am. start which means I'll be running in the 11 am. - 1 pm. window. I'm really hoping for fog and a marine layer and cool temps that morning in Guerneville. I know I'm not supposed to set a time goal for my first 70.3, but it's 6:15. Sub-6 is within reach but everything will have to go supremely well.

I'm open to all advice even though it's too late to make any changes. Need to start tapering soon.

Locker Room Talk

OK, let's get personal. This is my locker room. I keep just about all my gear except wetsuits and shoes in here. It started with just some water bottles and Gu. But over time, I realized I kept going back in the house for a towel, zoomers, heart rate monitor, gloves, whatever. It's easier to leave it all in the car, keeps the bedroom closet less cluttered, and there's less to forget on race day.

There are other benefits of having a mobile locker room. It makes it much easier to do an unplanned workout if I get out of work early, it feeds my obsession with organization, and it helps me feel like I'm prepared for training or a race.

Any locker room of course requires some regular maintenance. There are too many chapsticks I never use, trial size Alcis capsules--no idea what to do with those things, nasty Gu flavors I try to give away, other miscellaneous items from goodie bags that just pile up. I have four pairs of gaiters in there--three of them were obviously designed by people who don't run trails. Notice all the towels. Can't ever have too many towels.

The only thing missing from my locker room is a shower and a cold beer...I'm working on it.

It's Never Too Late

This is a blog for the average triathlete like me. I was a 3-ml. a day runner for 25 years, always in decent shape, but never even thought about pushing the envelope...until I turned 40. Since then, I have competed in dozens of running, swimming, cycling events and triathlons. I have run marathons and ultra marathons and will do my first 70.3 at Vineman later this month.

There are plenty of highly competitive triathletes older than me (who finish well ahead of me) but I am here to encourage anyone who thinks they're too old to tri.

Ray Crock was well into his 60s when he started MacDonalds.
Beethoven was 80 and deaf and still writing symphonies.
Picasso was still painting masterpieces at age 88.
Casey Stingel was still managing the New York Yankees at age 75.
Moses led 3.5 million people out of captivity. He was really old.
Colonel Sanders started KFC at age 66 with a $99 retirement paycheck. Then, over a 2-year period, he traveled across the country and did 1,009 presentations before someone bought his first recipe.

So just get out there and tri!