Early Morning 6.25 Mile Madison Park and Arboretum Run with Murphy on 07/31/2009

The dogs didn't get a run last night so Murphy was happy to get out for some exercise. We'll get Callie in the water today, as that is where she loves to be. It felt good to run in the cool morning air for a change! MapMyTri.com - Regular Run: Madison Park and Arboretum Run with Murphy on 07/31/2009 Shared via AddThis

2 Mile Lap Swim on 07/30/2009

Back in the pool for the first time sine Vineman. It's great fun to share the pool with the little tykes taking swim lessons and their parents and grandparents watching from the side. I'm hoping to do some open water swims in Lake Washington, now that the water is warmer. MapMyTri.com - Laps / Swimming Pool: Lap Swim on 07/30/2009 Shared via AddThis

5.6 Mile Run: Twice Around Greenlake w/ Murphy on 07/27/2009

Good training run for Kona. Temperature at the start was a blitering 92 degrees!. Had to stop and let Murphy swim at the crew docs during the first lap. That sure perked him up for the rest of the run! MapMyTri.com - Regular Run: Twice Around Greenlake w/ Murphy on 07/27/2009 Shared via AddThis

67 Mile Ride to Mt. Baker Ski Area and Back: 6000 ft. of Climbing! General Road Cycling: Mt. Baker Ride on 07/25/2009

Cascade Cycling Club ride from Maple Falls to Artists Point at the Mt. Baker Ski Area. The 6000 ft. climb was gruelling but rewarded by amazing views of valleys and waterfalls and glacial runoff. The last climb from Heather Meadows to Artists Point was particularly gnarly! The view in the picture is of Mt. Shuksan. The descent was a blast. I was going 50 MPH while Bob Marley's "Jammin'" was blasting on the iPod. I highly recommend it!

MapMyTri.com - General Road Cycling: Mt. Baker Ride on 07/25/2009 Shared via AddThis

Madison Park and Arboretum Run with Forrest on 07/23/2009

Back to training after Vineman. Had a nice run with Forrest. A little stiff but otherwise it felt good to be back at it. MapMyTri.com - Regular Run: Madison Park and Arboretum Run with Forrest on 07/23/2009 Shared via AddThis

Vineman

Last Sunday, I took the last step to validate my lottery entry for Kona. In order to race, you need to complete a half-length Ironman race within a year of the event. I started with the last wave start of the morning at 8:30AM with a 1.2 mile swim in the Russian river. Our wave of 45-49 year old guys was the largest (219). Laurie and Forrest were there to wish me well and stayed for the swim to bike transition. I was out of the water in 39 minutes and then on to the bike for a 55 mile ride through the lovely vineyards of Sonoma county. At about 35 miles, I came across a fire crew removing a fallen tree limb. I learned later it had pinned three riders, stopping them in their tracks. Two suffered broken collarbones and one is still in the hospital! I finished the ride in 3 hours, 11 minutes at the town of Windsor. I then started the 13.1 mile run in 95 degree heat. The road wound through country roads past farms and pastures to the turn around at the La Crema winery. It is an out and back course so you see the other runners going the opposite direction. The nectarines at the water stations were to die for! Part of the body marking for the race is your age written on the back of your left calf. At the last mile of the race, I came upon a 72 year old man (who likely started with one of the first waves around 6:30 AM). That was an inspirational moment. Laurie and spent the day at the Windsor High School in the heat waiting for me to come in from the ride and then the run. Tavo, Robin and Benjamin arrived a couple of hours before the finish. It was so nice to see all of those friendly faces at the end of the race. Laurie dropped Forrest down into the chute as I was finishing. I didn't know other parents had been picking their kids up to cross the line with them. I waved and ran to the finish and then turned around to see Forrest crossing the line after me! What a treat! I finished 114 out of my 219 person age group and 1361 out of the entire field of 2286. From what I have heard, you double your 1/2 ironman time and add an hour and this prety much predicts your full ironman time. If that is what I can expect, I should be able to complete the Kona race well ahead of the 18 hour cutoff.

Aside from a need for a good sleep and a little lightheadedness from dehydration, I felt pretty good the next day. We drove up the California coast, stayed the night in Crescent City and then drove up the Oregon coast as far as Coos Bay, then over to I-5. Forrest was a real trooper for being in the car seat for so long, thanks to Thomas the Tank Engine, Blues Clues and Shaun the Sheep DVDs. Laurie was a great help and support for the whole trip. I could not have done this without her.

Now its back to training...

Ride: Home to Seward and Back (18 Miles) on 07/15/2009

Last bike training ride before we drive to Santa Rosa for Vineman. I tried out the aero wheels I am renting for the ride. I don't know if they helped much, but I sure felt faster! :-) MapMyTri.com - Road Cycling - Medium Intensity: Cycling on 07/15/2009 Shared via AddThis

8.5 Mile Madison Park and Arboretum Run on 07/13/2009

Nice long run after a long call weekend. I managed to bump the pace up a little for this one. Thanks, in part, to Stevie Wonder on the iPod! MapMyTri.com - Regular Run: Madison Park and Arboretum Run on 07/13/2009 Shared via AddThis

2 1/2 Hour Roller Training Ride on 07/11/2009

Watched "The Fast and The Furious" and half of "Runaway Train" while riding on my rollers in the basement. Good high energy movies. It's not a ride around the lake but it's the best I can manage on a call weekend. MapMyTri.com - Road Cycling - Medium Intensity: Roller Training Ride on 07/11/2009 Shared via AddThis

3000 Yard (1.7 Mile) Swim on 07/10/2009

Early morning swim before a long call weekend. It felt good to get there early enough to complete the full workout before lap swim ends at 7:30AM MapMyTri.com - Laps / Swimming Pool: Swim on 07/10/2009 Shared via AddThis

6 Mile Madison Park and Arboretum Run with Forrest on 07/09/2009

The hardest part about all this training is not the miles or the near constant pain. The hardest part is being away from my dear wife and our son. He is 3 now and growing by leaps and bounds. Each day is another precious memory to cherish and embrace. Today, I was able to get in a run with him while Laurie went to the gym. This is the best of all worlds. I get my workout in, Forrest and I get to talk and look at the birds and the trees and make funny sounds, and Laurie gets to have some time to recharge her batteries. The only better time is when we all go out for a ride and I can tack on some miles at the end. All in all, a great day.

MapMyTri.com - Regular Run: Madison Park and Arboretum Run with Forrest on 07/09/2009 Shared via AddThis

2600 Yard (1.4 mile) Swim on 07/08/2009

Another swim at Medgar Evars Pool. Swam in the fast lane again! MapMyTri.com - Laps / Swimming Pool: Swim on 07/08/2009 Shared via AddThis

Madison Park to Arboretum Run w/ Murphy on 07/07/2009

Murphy decided to join me on my run workout. Sometimes he sees me in my running shoes and just lays down. I think he likes the sprinting and ball chasing at the dog park more than these long runs. Still, he kept up great and it was a nice treat to share the run with him. MapMyTri.com - Regular Run: Regular Run on 07/07/2009 Shared via AddThis

Early Morning Lap Swim at Medgar Evars Pool: 1.4 Miles

Managed to get 2500 yards in before having to head home to shower and get dressed to be on call. Hopefully, I'll get a chance to log some time on the rollers tonight.

Road Cycling - Long Distance: Ride Around Lake Washington on 07/03/2009

Trying to get my long weekend ride in before the Wooden Boat Festival at South Lake Union. This ride plus this morning's swim comprises 2/3 of a half-ironman! MapMyTri.com - Road Cycling - Long Distance: Ride Around Lake Washington on 07/03/2009 Shared via AddThis

Early Morning Swim on 07/03/2009

Managed to get in 1.3 miles before the end of early morning lap swim. Then Murphy the Setter to the dog groomers, then a ride around the lake! MapMyTri.com - Laps / Swimming Pool: Early Morning Swim on 07/03/2009 Shared via AddThis

Brick Workout (Continued) Bike Ride to Seward Park and Back to Leschi

Nice combination of running then riding. Looks like I will be doing more of this in the coming weeks. Getting nervous about Vineman 1/2 Ironman on July 19th... MapMyTri.com - General Road Cycling: General Road Cycling on 07/01/2009 Shared via AddThis

Brick Workout:: 40 Minute Run on 07/01/2009

Ran from Leschi Marina to home, then rode bike to Seward Park and back to Leschi. MapMyTri.com - Brick Workout: Run on 07/01/2009 Shared via AddThis