PowerMultisport

Bundoran car show.

2025-07-20T10:01:00.000-05:00

Another beautiful day in Ireland. There was a classic car show downtown

Bundoran Cliff Walks and cold pools

2025-07-18T12:04:00.000-05:00

Now in the seaside town of Bundoran. There is a seaside pool that must be about 60 degrees. The first day I swam around for 10 minutes. There were some ladies in wetsuits in the pool that said it wasn't too cold. I was just in my swim trunks. The second day I was in there for 30 minutes. It makes me think about getting a cold plunge. It was exhilarating. We also went to the beach and the students did their sand dune research projects. Later we went to a small organic farm to gather our vegetables for dinner tonight. While they did that I took a nap on the couch in the greenhouse.

Sea Kayaking

2025-07-16T11:22:00.001-05:00

Water temperature about 60 degrees.

Pub night out

2025-07-14T16:06:00.001-05:00

I had some good conversations with the locals about rally racing and the Tour de France and of course running.

New kicks from the grocery store.

2025-07-14T05:42:00.001-05:00

I guess sponsorship works. LIDL has a Tour de France cycling team. I like their livery.

Glenveagh National Park

2025-07-13T13:06:00.002-05:00

Now right next to the Glenveagh National Park. This is the view from our accommodation.

We will be kayaking, hiking and swimming the next couple of days. I bet the water is cold. I've been asked if I brought my speedo.

more New Castle

2025-07-13T01:28:00.000-05:00

Another sunny day in Ireland.

2025-07-12T06:28:00.004-05:00

I'm on day 4 of an Ireland study abroad trip. We have been in New Castle. This is a little bit of a different trip for me since I've been sober for nearly 10 months. The pub culture is pretty big here but I was just happy to see a lot of NA beer options. The students really didn't drink much either which helps. Last night was a camp in the woods including grilling salmon over a campfire.

Atticus Gets His Grin On (And My Tricycle Tour of Boerne)

2025-03-21T10:36:00.004-05:00

So, picture this: me, sporting a stylish pink-toenail-accented cast (Achilles, don't ask), cruising around on a tricycle, and my cat, Atticus, on his way to the cat orthodontist. Yes, you read that right. Apparently, in Texas, feline dental hygiene is a serious business, and the only cat orthodontist in the entire state resides in the charming town of Boerne.

It all started with Atticus's, shall we say, enthusiastic tooth growth. We were initially told he might need to become a "gummy bear" (the official term, apparently, in cat-dentistry circles), meaning a full mouth extraction. I was devastated! Visions of Atticus living a mushy-food-only existence danced in my head. But, the vet assured me, sometimes a gummy bear life is a better life, as it alleviates chronic pain cats are masters at masking.

So, off we went to Boerne! I joked about Atticus wanting Invisalign, but truth be told, we were just hoping he wouldn't need a full set of dentures.

Drop-off day meant a day of Boerne exploration for Kristy and me. First stop: a local coffee shop that also happened to be a gun store. Talk about a culture clash! I ordered a drip coffee, while Kristy pondered the merits of a .38 special. Me, on my pink-toenail-enhanced tricycle, observing this scene? Pure comedy gold.

Coffee Shop

Next, a brewery for lunch (water for me, since I'm off the sauce). Boerne is really a beautiful and quirky town. Then, to the local library, where we devoured every magazine in sight. It was a lovely, laid-back day, all while Atticus was having his tiny chompers scrutinized.

The best news? Atticus only needed two extractions and a little filing! No gummy bear life for him! He's been incredibly cuddly and affectionate since, which I'm taking as a big "thank you" for saving his smile.

I'm so glad we took him. Turns out, a trip to the cat orthodontist, a pink-toenail tricycle adventure, and a gun-store coffee run makes for a pretty memorable day. And more importantly, Atticus's smile is safe!

Resting comfortably

From Drunk Clown to… Sober? A Nebraska Hangover

2025-02-14T09:32:00.001-06:00

"You're not going to change him." - Charles

For decades, alcohol was my co-pilot. It wasn't just something I enjoyed; it was practically woven into the fabric of my identity, especially amongst my closest friends. I was the "funny one," the life of the party. Looking back, I realize I was playing a role: the Drunk Clown. And honestly? I was good at it. I reveled in the laughter, the camaraderie, the feeling of being the center of attention. But beneath the surface, a nagging question lingered: was that all I was?

My recent journey toward sobriety—I have been nearly 5 months alcohol free (144 days but whose counting) – not a drop, to be honest—it started with a stark realization, a post-Nebraska reckoning. The trip itself, a long-planned boys' getaway with my best friends—guys I've known for 18 years—was…well, let's just say it wasn't my finest hour but it was pretty typical. These are my drinking buddies. Our shared history is practically marinated in hops and barley.

Think about it: we've done everything together, from all night running races fueled by pre/during/post race beers to the infamous Beer Mile (don't judge – I’m a champion). We even brewed our own concoctions in a club we hilariously named Ridicule Brewing – where we had lots of 4^th placed beers. Alcohol was the constant, the glue, the punchline. It was us. It was me.

So, Nebraska was…predictable. I slept in my clothes on a couch every night. I missed dinner the first night because I was passed out drunk. I was the Drunk Clown, performing my usual routine. The laughter was there – I’ll always have a thing for Ms. Pacman, but this time, it felt different. I had had enough.

The trip, although it was a fun escape and I wouldn’t change anything, became a glaring reflection of my relationship with alcohol. It was a bigger part of my life than I wanted to admit. And honestly, I was tired. Tired of the hangovers, the blackouts, the feeling of constantly needing to perform / escape.

The biggest takeaway from Nebraska? It wasn't the camaraderie or the laughter. It was the shame. The realization that I was relying on alcohol to be someone I wasn't, to mask insecurities and avoid real connection.

So, two weeks after the Nebraska trip, I woke up (actually, I had been switching to NA beers several weeks prior to the trip – the summer had been filled with mild debauchery) and decided enough was enough. I was done being the Drunk Clown. I was done with the hangovers and the missed dinners and the feeling of being a caricature of myself.

So, I have up and pulled a Keith. I still have questions. What will future gatherings look like? Will the dynamic shift permanently? Will I still be funny (and more importantly, will I still be myself) without the crutch of alcohol? I don’t have any plans on dancing with the girls on Frenchman Street. I think this is permanent.

Since quitting alcohol my blood pressure has returned to normal. My cholesterol has returned to normal. My baseline happiness has (mostly) returned to normal. I remember everything, for better or worse. My weight has… well, stayed the same – I still need to drop a few pounds.

I don’t have all the answers. But I do know this: I’m not the Drunk Clown anymore. I’m something…else. Something more authentic, more present. I have learned that drinking did not make me more interesting, it made others more interesting. I’m still pretty darn funny but fewer bodily fluids hit the floor now.

The Great Mug Catastrophe: A Tale of Ironman Triumph and Ceramic Tragedy

2024-02-08T11:32:00.000-06:00

Note: most of this is true but I used CHAT-GPT AI to write this post (slightly edited).

Chapter 1: The Mug That Defied Gravity

Once upon a time, in the mystical land of Caffeineville, there existed a coffee mug unlike any other. It was forged in the fires of determination, glazed with sweat (and maybe a little bit of spilled coffee), and emblazoned with the triumphant emblem of an Ironman triathlon. This mug had seen things—early mornings, late nights, and more coffee spills than a clumsy octopus at a tea party.

Our hero (that’s me) had acquired this mug back in 2009 after completing the Ironman. For those unfamiliar with the Ironman, it’s basically a test of human endurance that involves swimming, cycling, and running distances that would make a marathon look like a leisurely stroll to the mailbox. But hey, I did it! And as a reward, I got this mug—a tangible reminder of my athletic prowess and my questionable life choices.

Well worn coffee mug. I searched for a replacement to no avail.

Chapter 2: The Tragic Shatter Heard 'Round the Kitchen

Fast forward 15 years. The mug had become an integral part of my daily routine. Every morning, I’d fill it with the elixir of productivity (a.k.a. coffee) and sip from it like a medieval knight savoring victory wine. It had survived countless dishwasher cycles, accidental drops, and even a close encounter with the cat’s tail. But fate, it seems, had other plans.

One fateful morning, as I reached for the mug, tragedy struck. My hand slipped, and the mug plummeted to the floor. Time slowed down. I watched in horror as it somersaulted through the air, its Ironman logo winking mockingly at me. And then—crash!—it shattered into a million ceramic pieces. I fell to my knees, coffee tears streaming down my face. The mug was gone. My heart was broken. My caffeine supply was in jeopardy.

Chapter 3: Kristy to the Rescue

Enter my wife, Kristy. She found me huddled in the kitchen, mourning the loss of my beloved mug. She patted my shoulder sympathetically and said, “Fear not, my dear. I have a solution.” And with that, she produced a shiny new pint glass adorned with—you guessed it—the Ironman logo. Apparently, she’d been planning this surprise for weeks. She knew how much that old mug meant to me.

I stared at the pint glass, torn between gratitude and skepticism. Could this glass ever replace my faithful mug? Would it hold the same magic? Would it make my Coors Banquet taste like victory and electrolytes? Only time would tell.

Chapter 4: The Pint Glass Chronicles

And so, I began my new beer-drinking era with the Ironman pint glass. It felt different—sleeker, taller, and less prone to tipping over. But could it withstand the rigors of daily use? Would it survive the patio, the garage, and my occasional clumsiness? I christened it “Triathlete’s Chalice” and vowed to treat it with the reverence it deserved.

Days turned into weeks, and the pint glass proved its mettle. It held my Coors like a champion, its logo gleaming proudly. I even caught myself whispering motivational quotes to it: “You can do it, little glass! You’re an Ironman too!” Kristy raised an eyebrow but wisely said nothing.

I hope to use it just as much as the coffee mug.

Epilogue: A New Beginning

So here I am, sipping from my Ironman pint glass as I write this blog post. The old mug may be gone, but its spirit lives on. And who knows? Maybe one day, when I’m old and gray (and still caffeinated), I’ll pass down the Triathlete’s Chalice to my sister's kids. They’ll look at it and say, “Wow, Uncle James, you must have been one heck of an athlete.” And I’ll nod sagely and reply, “Nah, kid. I just really liked my Coors.”

And that, my friends, is the story of how a broken mug led to a pint-sized triumph. So raise your cups (or pint glasses) to life’s little victories, and may your Coors always be cold and your mugs unbreakable. Cheers! 🏊‍♂️🚴‍♂️🏃‍♂️🍺

Peru, pets and triggers.

2017-08-20T08:02:00.000-05:00

Disclaimer - these posts are for me - I think they help me - it is my journal. Please don't be hateful.

Side note - It takes about 2 days before Peruvian mosquito bites swell up and start inching. Anbesol helps (its for teething).

I have not blogged or even thought of this blog in a long time. Clicking around I see that I used to blog a heck of a lot - in fact this will be post 781 (although maybe just a half dozen posts in the past 3 years). I think I just got tired of reading and posting about exercise. I'm still active but have not raced in a long time. I think I was probably replacing parts of my life with training and racing. I'm not trying to fill those voids anymore. Back to the point - writing (and blogging) has been cathartic for me in the past - so here goes.

Had a whirlwind of a vacation to Machu Picchu this month. There were 12 of us - my sisters family of 5, another close family of 5 and Kristy and myself. There were ups and downs (literally - 2 near 14,000 peaks in one day) - struggles, victories and just a few tears but we all made the 4 day trek - sleeping in tents (35 degrees), hiking up to 10 hours a day, and pooping in holes on the ground. An adventure for sure. (I'll try to post more about the trek but you know me and my recent blogging - nonexistent).

I had a couple of alpaca burgers while travelling.

Eat 'Em Up, Cats

We were gone 8 or 9 days. Kristy had a sweet grad student house sit / cat sit while we were gone. In the past we have had neighborhood kids come by to play / feed Radley - he gets along with everyone. I secretly think my sister's kids only come over to play with the cat. (sorry - this is going to be a picture heavy post). Scroll down for more text.

He was a runty sick little kitty cat. But cute as hell.

Once he was well - the runty didn't last long.

He never knew an unfriendly box or bag.

I would ask him what he was up to for the day. He would reply, "Patrol, eat, and sleep - but not necessarily that order.

He did eventually grow into his ears - it took a little while.

He also grew into his tree.

He had his own bean bag chair.

As soon as I got up for a different exercise he always worked in - he was my shadow.

He was sophisticated - Martini glasses because he ate like a pig and this kept the mess down.

One of his favorite perches on the back of 'his' chair.

Must be Caterday.

Checking in from the neighbors house - He used to make sure the kids next door were doing their homework.

Big morning stretch.

He did not love the hammock but if I was in it he was just underneath.

One of the rare times that we has not spooning me.

Did you wake me up, did you rub my lamp?

He liked the night stand. In it, on top of it.

The tree was on a table before we moved - I think he felt like he was in the Amazon or something. He loved being high up. He would climb the pine trees at the old house.

Just chillin.

Cat nap.

He loved the deck at the old house and was looking forward to me building him one here.

Favorite spot.

Too lazy to climb the tree I guess.

After 24 hours of flying (fortunately Peru is the same time zone as Texas - so we were tired by not really jet lagged) we arrive back in Austin. The sweet grad student was right on time - she had volunteered to pick us up at the airport. Kristy gave her a woven shawl that she had picked up at a market. We asked the grad student how the week had been - we had limited Internet and zero cell service for the trip. We had Facebooked back in forth once or twice and saw that Radley had made himself comfortable on the grad student's backpack (on the dinning room table no less).

The grad student said that she had not seen Radley in 2 days (not a big deal to me). But then she said that he had not eaten his food - That is a big deal. The cat woke me up every morning - he got fed sloppy canned food twice a day (please don't judge me on this issue) - he got fed in the morning and in the evening. I had wanted to feed him at 7AM and 7PM - on the 7's I would tell him. We even set unique alarms to try to condition him to dinner time. Well, he would come into the bedroom and basically say - "It's 5 o'clock somewhere!" He did the same in the evening. He trained me and was fed on the 5's.

I was pretty sure that as soon as we got home from the airport he would wake up and come trotting out to see us and tell us about his day and ask where we had been. That's what he did - almost everyday. (FYI- he is an inside / outside cat - he has his own door and keys to the house).

Well, he did not come out to greet us. He has a little Bluetooth tracker on his harness - it is not very precise but we knew he was close by. Somewhere near the house. I walked all around the house upstairs and down. I then walked outside around the house and looked in all of his sleep spots - he had a few. I thought I had heard a faint meow - maybe we has in the storm drain trapped or something. Nope, It was the laughter of the kids at the neighborhood pool.

Suddenly, Kristy ran out of the house screaming and fell into the yard crying.

I'll summarize here - The perfect trap and inadvertently been laid for the boy. Radley never liked a closed door. Somehow he had gotten into an upstairs closet. Not good, but not a big deal. Just a couple of weeks earlier I had locked him in an extra bedroom that I was making up for my sister's family. He was locked in the extra bedroom from 7AM to 7PM. I'm sure we was not comfortable and he had relieved himself on a small pillow - when I got home I looked all around and finally found him. I gave him a hug, some extra sloppy food and threw the pillow away - I told him I was sorry he had such a bad day. He didn't leave my side for the rest of the day / night.

This time was different. In the closet, there were a couple of small empty Rubbermaid containers (a little bigger than shoe boxed sized) on top of some boxes. After the fact, I'm not even sure if the closet door was open or closed - it probably would not have matter. Radley jumped into the empty container and it slid between the wall and a box trapping him in the container against the wall.

(I have to know the facts - I guess I am like CSI or something in that respect - this is not the first time I have HAD to do this - I have thought about how this happened and I am pretty sure of the reconstruction).

Because the containers were stacked at an angle (they were not exactly the same so they could not nest together perfectly) the bottom container acted like a wedge. Radley must have jumped into the container - as we is want to do - and the container slid and pinned himself against the wall.

This is were I am struggling - Radley was family. He brought me pure joy - I love that cat. And he knows it. When he was found his little paws were bloodied half way up his little arms. He was soaked in sweat. I am sure that he panicked and was terrified. Every square inch of the wall was clawed bare and bloodied. The way in which the containers fell with he closet molding to one side there was absolutely no way that he could have freed himself. I'm sure he panicked and panicked and panicked and screamed and cried until he either had a stroke or heart attack. I am tormented in the way in which he died. I hate that he suffered. I just want to take his pain away.

Now before you say he has just a cat - well, screw off. He was my cat and I loved him - I have lost a lot of pets and they were all hard - but this one was different. I feel like something of PURE JOY was stolen from me. I'm sad and I' mad.

It's complicated -

Not a lot of people know me - somethings just don't come up or need to come up in casual conversation. Well this has triggered some deep emotional turmoil. You see, Tuesday marks a significant date for me. I'm very date oriented - I never forget birthdays, anniversaries or most other dates. The best way to describe it is that dates on a calendar, in my mind, glow. When the dates get closer they glow brighter. August has always sucked. It will be 12 years on Tuesday since I lost my beloved Sharla (you know - Charlie to her friends - Sorry Charlie - yeah she never heard that one before) and darling Lainie. Freak'n A - I miss them just as much today! I hate that they suffered as well. PURE JOY stolen.

I have no animosity towards the sweet grad student - I for one know - bad things happen - you can do everything right and they still happen. Sometimes life is just shitty.

I have already written about all of this in the past. I re-read these 3 posts ever year - they are for me but if you want to catch up - here you go - the wayback machine - Link to the Past.

My babies - the day before.

If you see Kristy or I in the next day or so - Please give a hug.

San Marcos Downtown Run

2015-11-18T20:28:00.002-06:00

(I'll catch everyone up in the next blog or two - I have moved, changed jobs, etc -maybe I'll get back to blogging again - maybe)

I had a nice run downtown today. I have been very consistent with my lunch runs - I don't think I have missed a Monday - Friday run in 6 weeks or so. Prior to the Halloween floods I had been running at the park and swimming (bathing) in the river after each run. The water is very refreshing being that it is at a constant 68 - 70 degrees. It is also crystal clear and 'cleansing'. However, since the floods the parks have been closed. The downtown area is a short walk from work and I have created a bit of a lunch bunch of runners. There is an established 5k route. the company is appreciated.

Today I had a brisk run downtown. It was a good run. I often run without my glasses - I am pretty near sighted so I can see everything close - it is just with distance that things get blurry (this has served me well at various locker rooms in the past- there is nothing I want to see - I think Jim can attest to that - if you are bringing a step stool then I am heading the other direction).

It was a good run. Although the temperatures have turned cooler I has pretty damp. I was wearing my short shorts and thought about taking the shirt off - but I am not Charles - I have shame.

As I was walking down the sidewalk near campus there was a sporty convertible. I am oblivious to most things but I do notice some cars (and some drivers). So, there was this sporty convertible with these two sporty co-eds.

As I walked by, the passenger literally leaned out of the car and looked straight at me. This caught my attention. She yelled with a smile, "You got any free samples?"

I thought about the short shorts and the damp shirt. I'm sure I got a smile on my face but I really was taken aback. It has been awhile since I have been ogled and cat called. And then, ... The jimmy johns guy pedaled past me on his bike. All dreams were dashed. Those damned delivery guys and those hungry, hungry girls.

I'll be back tomorrow, and the next day - just to make sure...

Baton Rouge to New Orleans Relay Race - 2015

2015-02-18T16:34:00.003-06:00

This is a race along the Mississippi River levy from Baton Rouge to New Orleans. I have run a couple of races on the levy, in February, and they are always cold and windy. The levy is raised (no-duh) and has not shelter or wind block. The river acts as a wind corridor. I packed 5 changes of running gear including 3 long sleeved shirts for running at night. I checked the forecast one last time and it indicated that the high, during the day would be 70 degrees and the low would only be 48 degrees. I repacked and 86’d the long sleeved shirts.

There were 6 of us in a van. Originally we had a driver but we overlooked the fact that the driver was not over 25 years old – not permitted to drive the van. Oops. It would work out for the best – with 6 in the van and all of our gear it was already tight.

FUELED BY BOUDIN

Race headquarters.

Some of the Krewe

(one of these guys would lose a couple of socks and gloves on the run - don't ask)

Charles started us out. His strategy was to start out hard since we would surely fade as the night came. Well, he went out hard and we each followed suit. It was hot, while the levy is flat it is also gravel – this made for a tough run. Miraculously, after about the first 20 or so miles, when Jason brought the fifth leg home, we were first overall. We were elated and did not really know what to think. This was a shot across the bow of the younger faster teams. Unfortunately, they responded in spades. We gradually slipped back a couple of paces per 10 – 20 miles. Team fancy pants – a group of co-ed kids with tie-dyed running tights grabbed a bunch of time from Keith’s second leg. We were now in third place.

The last bathroom I would see for 17+ hours.

Then the race got hard. Day turned to humid night and in most legs we were all alone. On my third leg Charles was neck and neck with Team Mercedes. He handed off to me and I was 10 steps behind. I paced the runner. Our van roared past me on the river road below and ridicule was spewed from the open windows. They were incredulous, how I could be behind. Breathing hard I eased up to the runner and said that “yes, these were my friends”. He understood – he has giving more than he had in hopes of not getting the wrath of his own team. I pushed passed him and put in a very respectable effort – weight graded this may have been a new PR. I arrived a couple of minutes in front of the disgraced runner to zero fan fair. Jason had become the relay Sherpa – no one else was even getting out of the van at this point. Half way done! That'll do pig.

We were passed by Team Mercedes in the next 10 miles or so and were finally regulated to fourth overall. We could not make up time on the front runners. We just had to maintain pace to stay in fourth (we had all but wrapped up the masters division (40+)).

We called them Team Mercedes because they had one of these.

Keith ended up taking an hour or two powernap and holistically healed his broken body with sheer will and cold beer. His last two legs would be his fastest of the night.

We were ahead of our predicted time by 20+ minutes but ended up giving about half of that back. We finished the 126.2 + miles in 17:10:48 with an average pace of 8:10 minutes per mile. We were 13 minutes behind 3^rd and about an hour from first overall.

If I had to pick one word to describe this race, the first word in my mind is not fun. It was a challenge and much harder than I thought it would be. We raced hard, every one of us for every leg. Once again, it was a challenge. It was satisfying to finish the race.

We made a good team. Thanks - Charles, Terry, Jason, Keith and Jim!

This would prove telling. I caught a flight right after the race. Southwest has open seating.

No one sat next to me on either flight - go figure.

Good thing I had it covered!

Cycling shoes are dishwasher safe?

2013-11-14T10:00:00.000-06:00

Once again I started to notice that the cycling shoes were getting funky. A couple of years ago I spent an afternoon defunkifing the shoes but this time it was late afternoon and I did not want to dig out the bucket (I briefly thought about putting them in the Jacuzzi tub).

I had read that you could put the shoes in the dishwasher (when your better half was not around).

I checked over my should and decided to try it out. I placed two pairs of shoes on the top rack. I set the dishwasher to the non-heat setting.

I was disappointed with the results. They were cleaner but not super clean. I went ahead and got out the bucket and cleaned them the old fashioned way – you can read about it here.

After the next cleaning (and drying) the shoes were oh so much better. The funk was gone!

Silver again!

Fresh!

Mighty Magnolia 2013 Race Report

2013-10-30T07:00:00.000-05:00

As I mentioned previously, there were a lot of changes (2013 training and prep) since the last time I raced the Mighty Mag (2011 Mighty Mag Race Report).

SWIM -

Well, the equipment for the swim was the same and the starting lineup was similar. I started at number 16 towards the very front of the 350+ line. I had not been swimming much the past year but my times were close to where they have been in the past. Without many people in front of me I just cruised the swim. I was alone except for the 4 or 5 people that I passed. I gave them a wide berth and did my own thing. I ‘water jogged’ the swim 18 seconds faster than 2011 (2013 – 8:20 / 2011 – 8:38) and placed first in my age group, go figure. That being said I was 1:13 slower than the fastest swim of the day – that is a lot of time in a third of a mile swim.

T1 -

I ran out of the water as soon as I could stand. I unzipped my long john wetsuit and ran up the short rise to T1. I had some trouble getting the wetsuit off of my legs and sat down in transition and pulled the legs off. I felt like I gave back the 20 seconds I gained in my swim in T1. I was actually 5 seconds faster (2013 – 1:11 / 2011 1:16).

BIKE -

I made the decision to not race on my race bike due to lack of conditioning. I am a better cyclist this year. The course is tough with lots of rolling hills. I was out on my own for the entire ride passing only a couple of people that were ahead of me. I also got passed twice, I think. The bike was uneventful except that being in the aero bars and the slammed stem I was not able to produce the amount of power that I should have. There is a compromise between aero and power and by not practicing or adapting to the position I think I left a lot of time on the table. I finished the 16.5 mile bike 92 seconds faster than 2011 (2013 - 46:10 @ 21.4MPH / 2011 – 47:42 @ 20.8MPH).

Me on the bike testing the position.

T2 -

I grabbed my running visor and race belt and headed out. A volunteer noted that I had my swim goggles in my hand as well. I dropped the goggles prior to leaving the transition (a great volunteer put them back next to my bike – super cool). I was 5 seconds slower than 2011 (2013 – 53 / 2011 47).

RUN -

Running has been my strong suit. Not during this race. I blame a lack of bricks (1), low run mileage (15 – 20 miles a week) and being heavy (10 lbs). I remember running this in 2011 and while it hurt I was running well. I was charging through the few people ahead of me. This year I was over cooking the run and not moving as fast as I wanted. I had to back off and actually walk for 10 seconds around mile 1. Looking at my heart rate average (after the race) I really was working hard – I just wanted more. In 2011 I ran the ‘3 miles’ (it is a little short) in 19:01 (4th best overall for the day). This year I gave up a whopping 2:41 – almost a minute per mile (2013 – 21:42 @ 7:14/mile / 2011 19:01 @ 6:21/mile).

I finished the race in 1:18:19 (57 seconds slower than 2011). However, I did legitimately win my age group (Sam was the only 40 – 44 male that was faster and he won the overall).

In my age group I was 1st in the swim, 2nd in the bike (behind Lance) and 4th in the run.

Not a bad overall showing but there is definitely room for improvement. I feel like this race was a high school test – sure I got a B but what if I would have studied?

Mighty Magnolia 2013–Training and Prep

2013-10-25T07:00:00.000-05:00

Congrats on your come back – Ginger – Living the Tri Life

Don’t call it a come back, I’ve been here for years – LL Cool J

Before the race, the last triathlon I did was the Mighty Magnolia (clears throat) 2011 and I did not do any running races since RnR NOLA 2012 (half PR). Well, there was a trail run that I ran in a banana suit last fall (Rattler Ramble). It is not like I have been sitting on my duff – it is just I have not needed to toe the line. My bike volume has been the biggest ever (I have averaged 130+ miles per week since March), the run volume has been low to moderate but consistence and the swim – well, I got in the pool some before this race.

Packet pick up the night before

I signed up for the Might Mag way back early in the spring. I made a commitment. I put down my money for accountability reasons (and the race is much cheaper the earlier you register). You also get to start earlier (time trail start based on when you register – I was number 16).

I ended up having a good race, not a great race but a good, solid race. I generally only sign up for races (triathlon, running or otherwise) when I can do my best. I like to push myself, test myself and reach for PR’s. I have a good track record of achieving these because I don’t race every weekend. I am not interested in doing a training race – training is training and racing is racing.

But this race would be different. I haven’t exactly been sitting on the couch the past year (remember, lots of biking) but I am at the very upper limit of my comfort zone in weight, which is defined as all of my clothes still fit me just fine but they might be a little snug. I’m not hitting the big and tall racks but I could stand to lose 10 pounds (and 15 to get to my absolute leanest). And when it comes to racing light is right – nowhere around that fact.

TRAINING AND PREP -

SWIM -

I often say that I am a proficient swimmer – I’ll get through the swim but I’m not going to win any races in the water. Looking it up (well advanced in an art, occupation, or branch of knowledge), proficient that might be too strong of a word. I am more of a confident swimmer. I am a water jogger and like most triathletes the swim is just a way to get to the bike. I am not a line watcher and I would much rather being playing water basketball or water volleyball than swimming laps. I tallied my swim training sessions for the year the breakdown is nothing to brag about.

MAY	4
JUNE	2
JULY	5
AUGUST	7
SEPT	7
OCT	4
TOTAL	29

One of those (the weekend before the Mighty Mag) was actually an open water swim. I also wore the wetsuit for the first time on race day since the last time on race day (2 years). I tried it on the night before and hoped that it would fit (I did have to get some help from a big strong man to zip me up – thanks Chris).

BIKE -

I have been biking a lot this year – more than ever AND better than ever. I have travelled to 3 large group outings (century rides and the type) and I have been training with a lot more focus. I have embraced the training with intensity and concentrating on longer power efforts. This has meant that I have participated in fewer group rides. I have found that when I am in a group ride I am very rarely riding where I need to ride. Depending on the group, I am either coasting along in the draft or in fear of being dropped. A lot of my rides have been solo (early morning) and at my intensity level. Guess what? I am riding better than I ever have.

Last year I rode my race bike twice, for a spring time trial on the trace (I got a PR - 30:21 @ 23.33 MPH (for 11.85 miles)) and for a fall (late summer) time trial on the trace (I got another PR and finally broke 30 minutes – 29:46 @ 23.78 MPH (for 11.85 miles)). I did not ride my race bike at all this year – all miles were on my road bike (even a hilly Epley Road TT – road bike no aero bars – results). I also got a new road bike in mid September (a Litespeed C1 – I will tell you all about it in another blog post, promise). I brought my race bike and my new road bike out to the Mighty Mag race site the weekend before the race. I wanted to do some aero testing. I have a powertap power meter and with a careful consideration for details you can extract the difference in CDA (coefficient of drag) using the Chung method (pdf and calculator). I used the same wheels and tires on my race bike and my road bike. I did a couple of test runs to establish a base line. After about 30 or 40 runs (8 combinations tested) I determined that my HED-3 wheel (with Bontrager Aero TT tire) and my Rocket Air aero helmet is the fastest combination on both the road bike and the race bike. The race bike was a good deal faster than the road bike (riding in the drops). However, the race bike was very uncomfortable (soft tissue issues – in fact I wondered to myself how I could have ridden this bike in an IM – oh yeah, actually riding the bike more than once a year, that’s how). Even though the Mighty Mag is only 16.5 miles I decided to stick with the road bike (it was not as fast but pretty fast for a road bike). I then sent out the call to triathlete community to see if I could borrow a set of clip on aero bars. They responded, in fact Lance even brought me two pairs to my house. I slammed the stem on my road bike and bolted the bars into place. I only got a short shake down ride of about 10 minutes the morning before the race with the new set up.

Road bike in race trim

Slammed stem

RUN -

I went out to the race site two weeks before the race to ride the

course with some friends. After riding the course and a slow transition I ran most of the run course (skipped the little out and back sections). This was my first brick in two years (since the last time I did this race).

So that was my training and prep for the race – lots of things were not optimum -

Very little swimming and zero practice in the wetsuit
Changed everything on the bike (including the bike)
Running mileage way down, weight up and zero bricks

This started as a race report but ended up being a short training / prep / triathlon year in review. Stay tuned for the race report!

Tour d'Oconee - Tame The Lion!

2013-05-18T07:00:00.000-05:00

The Lion

We left in the pouring rain at 4AM from Hattiesburg. We were off to visit our friend whom had moved to Georgia. The forecast called for rain the entire weekend and during the entire 62 mile ride.

The rain let up a few hours into the drive and by the time we had made it to Watkinsville the sun was out and the weather was perfect. We ate a quick lunch and went for a quick 20 mile tune up ride. After the ride we made our way to the Terrapin Brewery!

Brewery

Hopzilla

The crew

Twins?

This was a hilly area. Of course, everything is hilly when you live in Mississippi.

Although this was just a ‘ride’ it took off at 27 MPH – and that is not an exaggeration. Our goal for the ride was to try and hang onto the front group as long as possible. I am the weakest of our little group but I am pretty good at dodging the wind (I <3 drafting!).

But I was out of position, in the front middle section of the riders (not the racers). The group accelerated and took off quick. I was red lined from the first 10 seconds of the ride just trying to bridge the gap. It took me a couple of minutes but I was successful!

Right after I was on the back of the front pack they made a hard right turn. The pace line was like a slinky I was off the back again. It took almost everything but I battled back to the tail end of the front pack.

But too many matches had been burned too quickly. I was blown up, failing back and loosing ground rapidly. This was at mile 6. Bear in mind, that this was a 62 mile ride.

I ascertained that I was in ‘no man’s land’ and there would be few riders around me of a while. I rode solo for a couple of miles – still working hard but not red lined at 27 MPH.

A couple more guys popped off the front group and drifted back. I was able to regroup with 4 others. Later another joined our second tier group.

Since we would be with each other for a while we introduced ourselves to each other. I was from MS, Bill was traveling from FL to New England, Chris, Johan (from Germany) and Jason were locals.

We took turns at the front and made good time. While the front group made zero stops on the ride we decided to take on water at mile 30ish – I also need to pee like a race horse.

This was a hilly, windy ride and as the miles at intensity racked up I could feel the fatigue. I was not alone.

On a particularly long hill as Bill and I crowned the apex we looked back. Jason and Johan were near but Chris was not to be see.

Bill asked aloud, “Where is Chris, the guy in yellow?”

Johan replied in the best Arnold Schwarzenegger impersonation that I have ever heard, “He has capitulated!” I laughed out loud. That is the best term for dropping off of a bike ride!

ca•pit•u•late (kəˈpɪtʃ əˌleɪt)
v.i. -lat•ed, -lat•ing.

1. to surrender unconditionally or on stipulated terms.

2. to give up resistance; yield: to capitulate to someone's pleas.

Lance and Keith stayed with the lead group until mile 15, Sam until 40 and Raland the entire ride!

Race Shape for Strava

2013-03-27T10:38:00.001-05:00

I went for a run with Lea and John Mark on Tuesday. Last semester we ran a lot together but this year, do to scheduling conflicts and injuries, we rarely got together – just to make it clear, I’m still running most everyday at lunch.

But Tuesday we headed out on the trace for a comfortable, conversational run. As we headed out, John Mark mentioned that he had created a new running Strava segment on the trace – his nemesis hill. To be fair, it really is not much of a hill but – it is a hill. He baited us. He told me that I had the KOM and Lea was just behind me. As we approached the start line I could not help it. I started to pick up the pace. We only knew that the end was at the 7th street tunnel. I took off, slowly. Lea could not help but follow. It just happens, you can’t help it – you have to take up the challenge. Once I heard Lea behind me I picked up the pace. The segment is only 0.6 miles @ 0.7% grade. But at full speed it was a very hard effort.

Since Lea entered the segment just after me I knew that I had to ‘beat’ him by a few feet. I was running hard and fighting gravity as best as I could. He was just behind me. I wanted to put a surge or two in but I was unable to attack. The segment ended up in an all out sprint and I finished a few feet ahead of Lea.

Neither one of us had clicked off a lap or anything, we just ran. I uploaded my run gps file after lunch. It was a hard effort but I had to wait for Lea to upload his file. He texted me a short time later. I had ended up beating him by 1 second! I told him that since this was a new segment that we would be lucky to hold in the top 5.

Upon closer examination, it was noticed that the segment did not really end until the other side of the tunnel. Lea and I had walked this portion so even though we had the top 2 spots it was about 30 seconds slow.

John Mark later edited the segment to make it end before the tunnel – which I agree with – but, it stole my KOM by 2 seconds.

I put the segment into http://raceshape.com. This site lets you look at the segments in closer detail. It shows how a gap changes between two athletes. The flat purple line in the graph is my pace on the segment. The blue line is Lea. Notice that at various points he was ahead (above the purple line) and behind (below the purple line). In the last 5 hundredths of a mile Lea put in a surge and went from 1 second behind to 2 seconds in front. That is how you steal a KOM. Now I just need to drive out to the segment. Put my bike on the trainer. Warm-up for 30 minutes. Then do an all out 0.6 mile effort collapsing upon myself to take back this KOM.

See for yourself here (this view shows Lea as the purple and me as the blue – I did not slow down at the end, Lea just sped up).

Rattler Ramble Trail Run

2012-11-28T07:00:00.000-06:00

It’s been a long time…

At the end of October I was asked to help time a trail run near my house. Actually I was asked to time the race two days before the event. I scrambled some pacer friends, procured the club’s clock and decided to race the event. I hoped to finish high enough in the rankings to that I could race and time.

Since the race was just before Halloween I donned the banana suit. I figured that this would give me a pretty good excuse if some of the fast guys showed up for the race. I could always say that I was in a banana suit – what do you expect.

It was a brisk morning, I say brisk but it was really about 50 degrees outside. It was kind of cold standing around but definitely hot while running. I wore an extra-long sleeved shirt while we were milling about before the start of the race. I did get to use all of the banana puns (peel off the extra layers, timing splits, etc.). Funny stuff!

The race started on a slight downhill on a dirt road. I was running fast and wanted to stay at the front. However, there was a girl in front of me. She was running smoking fast down this dirt road. I glanced at my GPS watch and we were in the high 5’s (very high 5’s – like 5:55, but high 5’s none the less). I was not going to put in a pass – this was too fast for me. I fell in behind the girl and stayed about 10 feet back. I was going to stick to the pace as long as possible. Flashing through my mind was a race that had taken place the previous week where a girl won the overall with an 18 high something 5K. I was thinking that if this was that girl then I would have to let her go. Once again, the pace was too fast for me.

I looked at the watch again, we were already a half mile into the race but she was not slowing down. I stayed with her and thought negative thoughts. Something would have to give and soon.

We rounded a corner and saw a long gradual rise before us. Finally, the girl slowed down. She huffed and grunted that she had gone out too fast. I thought – no doubt! I was thankful for the reprieve.

I settled into a very hard but sustainable pace. The route was technical and had many switch backs. I was able to glimpse the second place runner. I did not want to get into a sprint on these trails. I kept the pace up sufficiently enough to take the win.

Not my fastest run by far but it was my best race in a banana suit!

TT 2012, sub-30 and a new PR

2012-09-18T07:00:00.000-05:00

Okay, it has been about a month since the second TT. If you remember, I did PR the first one with a 30:21 @ 23.33 MPH (for 11.85 miles). I was also the first person about 30 minutes and the first person beaten by Donna (fast girl from the coast).

This time I arrived at the starting line on time. We would line up in reverse order from our previous time (slowest to fastest). As we were lining up I knew Donna would be right behind me. I also knew that she was 26 seconds faster than me from the previous TT. We stagger the start every 30 seconds. I knew that she would be on my tail.

I had a strategy. I was going to use the Virtual Racer on my Garmin watch. I have used the Virtual Partner (I call it my Virtual Nemeses) many times in running racers. The Virtual Partner will run even splits. This is great on a flat course but he will not slow down up hills. It is simply an even pace. However, since I had PR’d the TT and recorded the event with my Garmin I was able to load the event as a course. I could now race against myself! It will be in ‘real time’ and not just an even split.

I started out on the ride at a measured pace. Quickly the nemesis got the jump on me. What? I struggle to even keep pace. But I remained calm and waited for my legs to come back. It was a hard effort but I was maintaining my previous speed. I had done some quick math and I ‘needed’ to gain 20+ seconds from the previous ride. I rounded up to 24 seconds (2 seconds a mile). At the turn around I was not even close. I was maybe a second or 2 faster – still a PR but not where I wanted to be.

On that back section I pushed hard and just on the edge. I started to gain some time. The only numbers displayed on my Garmin was the amount of time ahead (or behind). I was not looking at speed or heart rate or anything. The seconds ahead started to slowly increase.

When I crossed the line I had given everything and I knew that I have achieved victory. I had been chasing the sub-30 TT for a couple of years. The bike set up was exactly the same. In fact, all equipment was exactly the same. This meant that I was truly faster than previous attempts (or at least I paced better).

I finished this TT with a new PR with a 29:46 @23.78 MPH. Donna still beat me (she was 17 seconds faster).

So, for year to year results, I cut down my TT time from 30:32 to 29:46 (46 seconds and 0.6 MPH faster).

Second TT results can be found here.

TT 2012, new PR!

2012-07-30T15:00:00.000-05:00

The first TT of the summer took place last Saturday. Sure, I have ridden the TT course dozens of times this summer but they have usually been some combination of 30 minute repeats or combined with bricks. Also, Saturday was the first time that I brought out the race bike.

The race bike has been mothballed since October (the Mighty Magnolia). My cycling mileage is constant year over year but all mileage has been on the road bike.

Friday night I put my race wheels on the race bike. The bike had been hung up with no wheels on it at all. I puffed the tires up on the HED 3’s. The bike still had the race number on from last year.

I was not sure if I would be able to maintain an aero position for the TT. 30 minutes and change is a long time in a foreign position.

I had read the emails and set the alarm. I got up early for the 7:00AM start – I rolled out of bed and down the street at about 6:40AM. This would give me a few minutes to try the aero position and do a brief warm up. I thought a few all out efforts (I call them striders in running). I coasted down the hill and saw Raland, Butch and Matt. They said I could have a go if I wanted to. I’m sure I looked confused.

I got the time wrong. The TT started at 6:30AM. All of the riders were already on the course. I stammered and said give me a minute. I road towards Jackson Station for about 15 seconds and turned around.

I pulled up to the starting line. I was offered a standing start (they would hold the bike while I was clipped in. I declined. I just clipped 1 pedal in and asked them to tell me when to go. They counted me down and I took off. I immediately lost a second or two fumbling with clipping in.

I have been riding with a power meter since October of last year. I race wheels do not have a power tap. This ride would be like all of my other time trials, by heart rate.

I started hard (but not too hard) and tried to keep everything at a slow boil. Since I started about 10 minutes after everyone, the trace in my direction was empty. At the turn around I think I was about 3 miles behind the last rider. There were no carrots dangling in front of me and no one behind chasing. I am not saying that would have made a difference, but I can be quite competitive.

This July (2012) compared to last May (2011) – disregard the calories.

I was 11 seconds faster (from 30:32 to 30:21). This is a new PR for me! The only think to note is that last year my heart rate average was 176 (MAX 187) and this year it was 172 (MAX 184). Pretty close but … but I might have a touch more in the tank. By a touch, I mean I really want 21 seconds!!!

I had planned on riding with the Roadie’s (Butch, Raland, Matt, etc.) after the TT. I met them at 8AM at Jackson Station. We went off and a sedate, relatively easy pace. My legs were aching. I knew that I would not be able to hang once the pace picked. I turned tail and tail and decided to ride my own ride. I rode an easy 25 miles. Sometimes I actually surprise myself! It was a very good decision!

Full results can be found at: http://hubcitycyclist.blogspot.com/2012/07/july-tt-2012.html .

My last years TT report can be found at: http://www.powermultisport.com/2011/05/time-trialing-in-mornings.html

McMillan Running Calculator–UPDATED

2012-07-18T07:00:00.000-05:00

I have used and written about the McMillan Running Calculator several times. A quick Google search of my posts mentioning McMillan returns 13.. In my experience, for stand alone foot race predictions it has been spot on. Now it has been updated with the following:

You asked and we listened. High school coaches wanted the 1600 and 3200 meter races added to the Calculator so in the most recent update, we've added them. Cross country runners and coaches wanted 6K and 12K added so we've added those as well. Military, police, fire and other emergency personnel asked for the 1.5 mile distance that they often have to use as a performance test and ultra runners wanted the 50K, 50 Miles, 100K and 100 Miles so we added them as well (though ultra runs are very hard to predict due to the variation in terrain and environmental conditions).

You'll also notice that we've widened the Recovery Run, Long Run and Easy Run pace ranges. We found that runners who wear speed/distance monitors were forcing themselves to jump right into the pace ranges whereas those who ran more by effort eased into the paces. So, we widened the range to better match what runners should do - start easy and gradually pick up the pace. Research and practical experience also taught us that while runners at the front of the pack did their easy runs slower than marathon pace, runners at the middle and back of the pack needed to spend more time at around marathon pace (or even slightly faster) so some runners will notice that their Endurance Workout paces should be a little faster.

Does the Calculator work for you?

Garmin Triathlete Video

2012-07-14T06:00:00.000-05:00

I am not the guy in blue.

Garmin Presents - The Triathlete: A Day in the Life - New from Garmin EMEA on Vimeo.

RoadID plus Google Voice

2012-07-10T09:37:00.000-05:00

I have been wearing a Road ID for a couple of years. While I have not had a serious accident I have had accidents. Just last year I crashed on the bike, split my helmet and cracked my collar bone. Immediately after the crash I was a bit confused. I was with friends and I was able to orient myself quickly. But what if I was unconscious? These are my cycling buddies. I know them very well. We have ridden thousands of miles together. But you know what? I don’t know any of their emergency contact information. This is where the Road ID is very helpful. Almost all of us wear them.

But this year, my emergency contact number changed. I needed to update my information. Road ID does offer an interactive version of their bracelet. You can keep your emergency information up on their servers. The first responder just has to call the toll free number to get your information. For me, that is an extra step and there is a reoccurring fee after the first year.

But I still needed a new bracelet. But this time I was smart. I used a Google voice permanent phone number. This is a free service from Google that provides a phone number that you can keep forever AND define what numbers it forwards to! Most people use them so that one number can be dialed and all of your phones ring. You can have your office, home, cell phone, etc. all ring at once. You can alter which phones ring and what times of the day they ring. You can even have different callers forwarded to different numbers. You can alter these preferences at any time. I have a Google voice number for my coaching business. It will ring my cell phone most of the time but you will get voice mail after hours.

So this time I was smart and I got a Google voice number for my emergency contact number. This number will stay with me forever and I can have it forwarded to any number that I want. On top of that I can have it forward to multiple numbers at the same time. This way someone that cares for me will always be able to respond to an accident.

My RoadID – Shut Up Legs!

On top of that, I can change the number for when I travel. When I am visiting my father in Texas I can go on a bike ride and have his cell phone ring. There is not much help that someone in Mississippi can provide. So I simply change the forwarding number to my father’s when I am visiting.

I believe in having emergency contact information on my body and now that information is more versatile and permanent. I hope no one needs to call my loved ones on my behalf but now they should always be able to get ahold of someone.