Monday, December 27, 2010

Merry Christmas & Happy New Year

I would like to send out a late Merry Christmas and Happy New Year to everyone! I've been working on my race schedule for 2011. I've got some decent races in mind. I don't have a plan for anything over the 70.3 distance. I'm going to focus next year on working on speed, so I'll be including a few more sprints and olympic distance triathlons into my schedule.

Let's go Bulldogs on Jan 1st in the Gator Bowl. I'm ready to watch them take on the Michigan Wolverines.

Sunday, December 5, 2010

St. Jude Memphis Marathon

Well after 12 weeks of specifically training for the Memphis marathon the day came to run. I began my training with using my triathlon training from the previous months as the base and started building my long runs in September - November. The training was going very well up until 3 weeks before the race. Just after I finished my last long run of 21 miles. My knee was very sore the next day. I decied to layoff of it for a few days. I went for a run on a treadmill that next Thursday and it didn't go so well. I could barely run. I was traveling at the time, so I decided that it would be best to stay off of it for a few more days. When I got home the week of Thanksgiving, I went for another run that I could barely complete on that Monday. I figured I to not run on it for another week and the week of the marathon. So by the time the marathon came, I had only done a long run of 3 miles the Wednesday before. It felt pretty good. So, I was feeling pretty ready for the marathon.

I was staying in Downtown Memphis at the Springhill Suites. It was a pretty good hotel with it only being a few blocks from the start. I wouldn't have to worry about parking or driving after the marathon. The dinner the night before was at a restaurant called Papa Pias. I had the chicken parmesan and it was a great meal! I was able to get to bed early and slept well. Of course when you stay in hotels all the time, it can be pretty easy to get used to the beds.

The morning of the marathon started off well. I got up took a warm shower to loosen up the muscles and then taped my knee with the KT tape that I had. It seemed to be pretty effective in helping with my knee pain recently. I then had a breakfeast of cliff bar, banana, and gatorade endurance. After that, I proceed to walk down to Autozone Park where you could check your gear and wait around for the start. The temperature was around 54 in the morning with a slight wind. Now the only thing that I was thinking about, should I go for a time of 3:40 - 3:50. I decieded to join the pace group of 3:45 and hope that I could hang on. I've been reading the book Lore of Runniing lately and it seems that the best strategy may be to start off faster and hang on because it is very diffcult to run a negitive split. At 8:00 am the marathon was off and running. I was with the 3:45 group. The group had a pretty energetic pace leader who was an experienced marathoner. The first half was pretty flat with some small up and down hills. I was holding strong till around mile 15. Around that time I started to feel my legs start to tire a little. The race course also had even more rollers after mile 15 which I think started to effect me. I was thinking that not running for 3 weeks may hurt. I know the marathon is all about overcoming the mind, but around mile 19. I told myself to walk for one aid station and then get going again. Well that was the wrong decision and after that I was run walking for the remaining 7 miles. The finish finally came at a time of 3:55:02. I was very happy to fight for the sub 4 hr time. Just after I crossed the finish, I experienced my first hamstring cramp that would have brought me to the ground had not two catchers been in the area. I'm glad my body waited till the finish. This is my third marathon and it's always amazing after completing any long distance event how the adrenline wears off after crossing the finish. It makes you wonder how you completed the race in the first place. Overall it was a great experience and I'm ready to complete another marathon again, this time I hope to not hurt my knee and modify my training a little to not allow for injuries to crop up.

Tuesday, November 23, 2010

Up In the Air

Ok, well I continue to busy traveling with work since Labor Day. I was counting up the days that I have been gone and it 48 days so far. I haven't swam since Sept. 11th during the Toad Suck 66 triathlon. I've ridden my bike maybe 5 times, but at least there is always running while on the road. I'm always making sure that I pack some shoes and running clothes. Sometimes, I get good chance to run around the cities other times my hotel isn't in a good spot or it's late and I just hit the hotel treadmill. I have the Memphis marathon coming up in 2 weeks and feel I'm prepared for it except for my right knee that has decided to act up. So for now, I'm going to take it easy and attempt the challenge of the marathon for the 3rd time on December 4th.

Tuesday, October 26, 2010

The Return of Me

Well ok, I've fallen by the wayside since I last posted an entry. I think it's time to get back to it and see where this goes. Over the last couple of months, I've been pretty busy with work and life. I've neglected this blog and now is the time again to get started.

I've completed two races since my race at Lubbock. The first race was the Toad Suck 66 here in Conway, AR. This race was a 1 mile swim, a 52 mile ride, and a 12 mile run. It is run by DLT events. The race morning started with rain as I was driving to the site. It quit raining once I got there, but I knew more rain was on the way. We started the swim with overcast skies. The swim did not start off well as my goggles came off on the swim. Once I put them back on, it was back to racing. Once out of the water, I realized that I would have a lot of catching up to do. I got on my bike and off I went. The ride takes you on two loops using the foothills north of Conway. It is an up and down ride. I was riding really well. I was catching people. I figured since this was last race of the year it was time to hammer. The rain started to come down and didn't stop until about 2:30:00 into the bike. I got off the bike and onto the run. It was clearing by then and it was overcast, so it keep the temperatures down a little. I was able to run really well off the bike. I was able to hold a 8:30 per mile pace. It was best run off the bike off the year. I was able to finish 9th overall and 2nd in my AG. It was a small race, but I was out there racing.

The second race was the Soaring Wings half marathon here in Conway. It is a local race that supports a place that takes care of abused and neglected children. The race actually has a good turn out. There were around 1400 people participating. I have been training for the St. Jude Marathon in Memphis, so I was hoping the distance training would pay off with a PR in the half-marathon. Well the race started off well, but by the time I got to the 6 mile mark, I started to feel off. My pace fell and I knew that a PR was gone. At this point, I was trying to maintain at least an 8:00-8:15 as a practice for the marathon. It was a tough race and it gave me some stuff to look at for the marathon I have coming up.

Monday, July 19, 2010

Good Bye Cups & Hello HydraPour

While I was looking through the slowtwitch forums the other day, I came across a post that read no more cups for the Full Vineman. When I was reading through the post, instead of using cups for the run, they will be using a curious new invention called the HydraPouch along with the HyrdaPour. The HyrdaPour is a device that connects to your standard water cooler, but dispense 6oz of water in 1 sec. You can use this along with the HydraPouch or any device that carries water/electrolyte drink. So, this now means that at this event you will have to get your own water. The green revolution has struck again in this case. This device is meant to get rid of cups. I can see how it would save on clean up and waste. The race will need less volunteers to be filling and dispensing hydration. Of course, the question is how many of these devices will you need per aid station to prevent lines from forming? Generally at most aid stations, I get a cup of water, gatorade, and maybe another cup of water to dump on my head. I'm in and out of an aid station very quickly. I seem to think this device would slow me down. While training, I will carry fluids with me even though I don't like to you. I love the fact that at races I do not have to worry about carrying my own fluids because I know what to expect at aid stations. I hope this product does not gain traction.

Update 7/22:
There will now be cups on the course. However, they will quit using them after 7:00pm to allow for clean up. After 7:00, everyone still on the course will be given a hydrapouch to use if they do not already have some form of water carrying device.

Tuesday, July 13, 2010

Welcome Back to Training for the TS66.

Well Monday was the first day back for training for my next long event the Toad Suck 66 in September here in Conway, AR. You ask what is a 66, well it is 1 mile swim, 52.6 mile bike and a 12.4 run. Why they made it a 66 instead of a 70.3 I don't know, but it could be that they are doing a 33 mile race at the same time, so do one loop of the run and the bike. The great thing is that the event is in my home town so that will be nice.

Monday was meant to be a bike and then a kickball game, but the rain changed my plans. A masters swim program has just started here in Conway, so I knew it was time to get some help with my swimming. I know that I don't have the best technique, but it got me through the race. I usually finish at the bottom of my age group, so it's time to get out from there. I was able to get some good advice and I know that I have a lot to work on. Of course, no swim would be complete without someone videotaping your swim. I would like to say that I looked like a trainwreck in motion. When I get that video back, I will post here so that the world can comment. I'm hoping that in a few months when we video tape again, it will look like a much smoother stroke.

Links - Toad Suck 66, Masters Swimming in Conway

Friday, July 2, 2010

Panama City Here I come & Another DC Rainmaker Giveaway

Watch out PCB here comes RJ. I'm ready to take my week long vacation in PCB. This week has been a pretty easy week after BSLT 70.3. I haven't done much of anything. I have had a slight ache on my shin bone, so I figured it is going to be a good time to rest. I'll be relaxing on the beach next week. No biking and running. It seems kinda of strange because I've been constantly going since the beginning of the year when I started the training for NO 70.3. The break will give my body a much needed rest along with my mind.

DC Rainmaker is at it again giving away a Forerunner 110 this time. Forerunner 110 Giveaway Link. So visit check out his blog for the details of the giveaway.

Tuesday, June 29, 2010

Buffalo Springs 70.3 Race Report

Pre Race
I arrived in Lubbock on Friday afternoon. I went ahead and went to the expo on Friday to pick up my race packet, so that I would have one less thing to worry about on Saturday. The expo was fairly simple with a few vendors scattered out in the hotel indoor courtyard. It was fairly easy picking up my number and chip. I was glad to see that they had brand new straps for the chips. The last two races I had completed the straps were old and I was afraid they were going to fall off, plus they cut into my ankle even with putting body glide on.

On Saturday, I did the standard drive the race course. The bike course was flat except when you would go in and out of Ransom Canyon. People said to watch out for the hills on the bike course, but I considered nothing harder than what I rode around Conway. The three hills on the run course are the hills that I figured would be tough since there are not many of those around here. I also went for swim in the lake and found the water to very warm and did not expect the race to be wetsuit legal.

Race Day

I got in the morning around 3:30. My wave was set to go off at 6:40 am. I also read where the parking can be pain, so I planned to arrive early in order to avoid any waiting. I was glad I would hear people complaning about it. As I was walking to transition, I found out the race was to be wetsuit legal. I don't know how they pulled that off, but I would take it. I went to my assigned spot in transition and got everything set out. I was ready to go 45 minutes before my wave. When the time was getting close, I went ahead and put on the wetsuit, only to find that the zipper was jammed. I had two people try to help me, but they couldn't get it. I removed the wetsuit, fooled with it for a bit, but still couldn't it. I ran back to transition to put up the suit and would go without it (I did fix it later).

The swim started right on time and we were off. I hung toward the back of everyone and made the first turn. Once that turn was made, we were looking straight into the sun. I could not find the next turn buoy, so I sighted by using were everyone else was going. Once we got out of the sun, I got into a good rythm toward the next buoy. I was made the second turn, I some how ended up well to the right of everyone else, but still felt I was swimming well. I had no issues heading towards the finish. When I finished the swim, I looked at the watch and saw 45 min. Pretty disappointing. I was hoping for at least a 40 or better. I finished 3 to last in my AG in the swim, ooops.

T-1 and Bike
No issues during transition and headed off the bike. The course starts with a hill right off, so it was up one hill and down and back up again until we back to the flats. Making the turn on the main road, I got into a good pace of just over 20 miles an hr. I was feeling pretty good with that pace through most of the course. I would take my time going up and out of the canyon, but I was still passing lots of people. I guess that's what happens when you have a terrible swim time. While everyone was passing me then, I would pass them all later (well not all of them). Going back to transition however on the modified out and back course, we ran into a pretty strong westerly head wind. The last 10 miles were a grind at around 16-17 mph. Bike time was 2:59:xx. I felt really strong on the bike. I thought my time would be a little better. When I ride, I do not check the time. I'm only checking my HR and speed. I was able to keep my HR in check through out the ride, so I knew I was ready for the run. The roads where pretty bumpy. You had to watch the roads at all time.

T-2 and Run
No issues during T-2, in and out in 1:50. They say the first three miles or so of the run is flat, but it's more a rolling course with small hills, before you get to the long climbs. The first mile was a 7:45, but I was able to back it down to around 9:00 by the second mile which was my goal for the first half the race. Once I got to the turn around I would hope to increase the pace to the end or at least hold on! As I got to the first climb, I saw everyone walking the hill. I decided to try and run up it, but when I noticed the HR was getting up there I figured now is not the time. I ended up walking up the second big hill before the turn around also. For the first 9 miles, I was at 9:08 pace. I started to really feel it after the last downhill around mile 10-11. I slowed down for about 3 minutes, but wasn't able to make up that time. I came in at 2:05 which isn't bad considering the course is pretty tough.

Post Race
They had fruit, pretzels, gatorade, water, beer, Honey milk, nothing really special. We received a medal and a finisher shirt. Overall I would say that I really enjoyed this race and challenge it presented. I would do this race again next year depending on what is going on then, in order to see how far I've come along.

Thursday, June 10, 2010

Can You Meet a World Cup Referee Fitness Standard

From an article on, World Cup Referees Outrun Players, do you think you could meet the fitness standards that World Cup Referees are required to have. I think this may make for a good interval work out on the track. It's impressive to see that these guys are out there running approx 12 miles per game. To think, if they are working 3/4 games a week, they could be getting in close to 50 miles of running a week during the World Cup. They also seem to keep up with nutrition and heart rate as many other athletes do.

Below is the test from the article -
Test 1- (6) 40m sprints in a time of 6.2 secs or lower with 1 min 30 secs rest between
Test 2 - Run 150 meters in 30 seconds, and then walk 50 meters in 35 seconds. Repeat 20 times.

The Short Me Update

Well here is a short update about me. I'm still working on starting up this blog. I've added a few entries lately, but still haven't updated the me part.

I'm working on the training for Buffalo Springs which is coming up in 2.5 weeks. This week has kinda of been a down week being so far. I didn't mean for it to go that way, but it has just rolled into that way. Monday started off with a flat tire on the bike during the group ride. The whole in the sidewall was large enough that the ride was pretty much ended. No runs this week due to shin pain and swimming went no where last night. On the bright side, I am enjoying the "rest" I'm not to concerned that it will affect my fitness to much. I've trained very effectively since New Orleans in April. I'm excited for the race and plan for a good.

This weekend will allow for more rest as I head up to the Spring River to spend time with friends.

Wednesday, June 2, 2010

Want to Win a New Scale - Courtesy of DC Rainmaker

Ok, so if you are interested in trying to win a new scale go to the following link - Withings Wifi Scale Giveway.

DC Rainmaker is giving away a Withings Wifi Scale. I actually don't have a scale right now, but after reading this review, I want to go out and purchase one.

Thursday, May 27, 2010

Nutrition Changes on WTC Courses

Well it appears that there may nutrition on courses this year. An article on, that they WTC has partnered with Powerbar for a new drink called Perform. The product will available in June. The races that it will be served on the course are 70.3 Rhode Island, 70.3 Racine, 70.3 Miami, Ironman Louisville, Ironman Wisconsin, Ironman Florida, Ironman Arizona, Ironman Lake Placid. It will also be at the 70.3 Championship in Clearwater and Kona.

If I have been training based on the Gatorade that is usually on the course, I wouldn't be to happy right now. I know a couple of these events are coming up very shortly and will catch some people off guard.

Just recently Gatorade, changed our it marketed it's endurance formula, it is now more expensive, but doesn't have any changes in nutritional value. Always be on the lookout for changes.

Tuesday, May 25, 2010

And the Crowd Goes....

I was watching the UEFA Champions league on Saturday and saw this ad for Nike. It reminded me how big a part football (soccer) is in other countries around the world. Another reason I enjoyed this ad it shows athletes making big time plays in big time situations. I believe that a lot of athletes are on the same level athletically, but it is the ability to be consistent and make the right plays/moves at all the right that makes a player great. The World Cup starts on June 12th, so enjoy.

Friday, May 21, 2010

Martial Arts for People Over 50 - You Can Get Involed & so can everyone else

I saw this video on and thought it would be a good topic to write about. Who ever says that you can't do marital arts at any point in your life. I believe you just have to take the step forward and do it. We have many students above the age of 50 at Grand Master Han's in Conway. I would hope that more people would become involved. Participating in taekwondo is a great workout. Not only is it a good work, it provides social interaction and a chance to learn new things all the time. It is much better than going to the gym and running on treadmill, lifting some weights, and then going home just to do the same thing again the next day or a couple days later. We always work to give our students new things to learn or show them a different application for something that they may already know. We can also tailor techniques and moves based on their ability to do them. Below you will find an article about an 80 year old master in our organization that started when she was 67. She will tell you that you are never too old.

"You're Never Too Old" - Click to view Article

Thursday, May 20, 2010

Floyd Landis, PEDs, and Baseball

Today we find out that Floyd Landis has sent emails (WSJ Journal article story) to cycling officials finally admitting doping. Of course, just a few years ago, he wrote a book about how he did not dope called "Positively False". Not only did he write that book, but spent millions in his defense also. In his emails, he not only admits doping himself, but also doping with and helping other individuals on his team. This reminds me of Jose Canseco when he came out with book about he helped dope other teammates and players when he was playing. Also, it seems that both baseball and cycling had/have issues with doping. I think I saw the comment that baseball journalists for years covered up the doping in baseball, and there are rumors that cycling journalists did the same thing. I guess it all comes down to the money, power, and the chance at making yourself a legend that you would do anything to get there from doping to covering up one story for a chance to get the "it" story at the time.

So I guess the next thing we will see is Henry Waxman calling up cyclist to come to Capital Hill and explain themsleves and their actions. We will of course need a cyclist to point a finger and say I didn't dope, but a few weeks later test positive. Check your local listings for this coverage!

Tuesday, May 18, 2010

Sharks vs Alligators

Read an article today about a triathlete in Florida that got attacked by an alligator ( I would have never even thought about a alligator attack. I had some friends that joked about when I competed in the 70.3 in New Olreans this year, but I said alligators generally don't attack people. The article notes that only 20 people in a 25 years have been killed in Florida, but many more have been killed by sharks. I still would rather take my chances with an alligator than a shark. Of course, being in Arkansas, I don't have either to worry about. Everyone be safe out there.

Friday, May 14, 2010


I would like to welcome everyone to my blog. As you can see right now, it is a work in process. I started building it on May 12th. I'll use to post my various travels, race reports, martial arts reports, or any other useful information that I hope people will find interesting and well useful. I know there is a lot out there, so thanks for stopping by. If you have any comments let me know. I hope you enjoy.