See Jon Tri

Let the countdown commence!

2009-06-22T14:25:00.000-07:00

370 days and counting... Holy crap, what have I signed myself up for?

Open Water Swim

2009-04-24T10:35:00.001-07:00

On this date

2009-04-06T12:01:00.000-07:00

04/06/1942 - Happy Birthday Dad. I love and miss you.

Open water swim

2009-04-03T11:10:00.000-07:00

This time of year we are getting back into the open water in preparation for Wildflower and the summer triathlon season. We typically start out with a swim during training weekend @ Lake San Antonio and then start weekly team swims @ Lake Natoma near Folsom. The water in Lake Natoma is always colder than elsewhere primarily because the lake is a couple of miles downstream on the American river from Folsom Dam. The water from Folsom Dam is coming from the bottom of the lake and lets just say its cold down there.

Thursday night was our first time in Lake Natoma this year and it was exceptionally cold. So there we were at the waters edge in our penguin suits anxiously waiting the first nip of the icy water. The new team members had no idea what to expect but I knew it would be painful.

A wetsuit only helps so much and since tri wetsuits are built for swimming rather than diving mine has stretch panels behind the arms that quickly let in more water. That would be icy cold water in this case. The pain and misery was unbelievable!

Words

2009-02-28T18:52:00.000-08:00

A wordle image of what my blog represents. Check out http://www.wordle.net

2009 Race Schedule

2009-02-09T22:17:00.000-08:00

Wildflower @ Lake San Antonio, CA - Saturday, May 2, 2009 - Long Course (Half-Ironman)
2009 Auburn International Triathlon - Sunday, May 31st, 2009 - Olympic
2009 Ironman 70.3 Lake Stevens @ Lake Stevens, WA - Sunday, August 16, 2009 - Half-Ironman
Alcatraz XXIX- The 29th annual ESCAPE FROM THE ROCK Triathlon - Sunday, September 13th, 2009 (Tentative) - Swim, Run, Bike and Run some more!

Starting another great season

2009-02-09T20:36:00.000-08:00

Its an honor to be back for another season of Team in Training with the Wildflower team. Here I am on the morning of the team kickoff with my fellow mentors Laila, Janey, Jen, Brook, Jackie, Kevin, Carrie, me, Patti, and Amity. The only one missing is Melissa who had to work. We are all supporting and actively training with a group of 20 - 25 mentees for the big Wildflower Triathlon Festival weekend on May 2 - 3. Go TEAM!!!

Super Sunday ride

2009-02-04T09:59:00.000-08:00

Before watching my beloved Steelers win their sixth Super Bowl I got on the bike for a long ride from Sacramento to Folsom. The winter weather in Sacramento has been very non-winter like and the day was beautiful. The only downside was the lack of hills that I desparately need in preparation for Wildflower but the 44 miles felt great and I am glad to be training in earnest again.

Achievement

2008-12-08T16:54:00.000-08:00

Only those who dare to fail greatly can ever achieve greatly. - Robert F. Kennedy

Live more than your neighbors

2008-11-16T12:38:00.000-08:00

"Live more than your neighbors.
Unleash yourself upon the world and go places. Go now. Giggle, no, Laugh.
And bark at the moon like the wild dog that you are."

"Understand that this is not a dress rehearsal.
This is it. Your life.
Face your fears and live your dreams.
Take it all in.
Yes, every chance you get.
Come close.
And by all means, whatever you do, get it on film." - Jon "Blazeman" Blais, Ironman

Presidio 10k

2008-04-18T06:50:00.000-07:00

It was a great to run the Presidio 10k with Suzy and her sister Liz. We took it easy on Liz (or so we thought) with the initial pace and ran from Crissy Field across the Golden Gate to Marin and back. Nearing the end Liz upped her pace and left us in the dust. Nice.

Those darn hills

2008-04-13T22:01:00.000-07:00

Saturday saw us back up on the Serrano Parkway for the third weekend of hill focused workouts. With Wildflower being a challenging course with lots of hills, Coach John is using the terrain of El Dorado Hills to build our climbing endurance. Serrano Parkway from Silva Valley Rd to Villagio climbs over 400 ft in elevation for over 1 mile at over a 6% grade which is use to train primarily Lynch hill which climbs 280 ft in less than 8/10 of a mile for nearly a 7% grade. Tough training for a tough race.

I started the workout early with Total Intensity and finished it with the Team in Training starting circuit. The bike/run brick started with Silva Valley Rd/Serrano Parkway hill combo. The run was a .4 mile uphill and then .4 back to the car for transition. Change shoes and repeat. I covered 4 trips on each and then finished my 30 min run. It may not be fun now but in 3 short weeks during the race I will be glad we had these tough workouts.

What does 93 and 170 get you? Its not 263.

2008-02-01T20:20:00.000-08:00

The training is underway for two of my biggest races in 2008. Its only a short 93 days until the 26th Annual Wildflower Triathlon Festival and my first Olympic distance race of the year at Lake San Antonio.

Even more exciting is the fact that its only 170 days to my first half-Ironman event at the Vineman 70.3 race on Sunday, July 20th. I can't wait to challenge myself at the half-Iron distance but know that I seriously need to focus on my training. No time like the present!

Tomorrow is a great day.

2008-02-01T20:16:00.000-08:00

Saturday, February 2nd marks the kickoff for the 2008 Sacramento Team in Training Wildflower Team. We will have over 50 participants, mentors, coaches and managers and I can't wait to meet everyone and for the team training to begin. I received so much from last year's team and just want to give something back while enjoying the experience all over again. I am mentor with this years team and am looking forward to meeting all of the new faces.

Lake San Antonio here we come!

Words to live by

2007-12-30T09:45:00.000-08:00

There are no excuses - so don’t look for them. As a product of your own choices, you directly determine your life outcomes - Anonymous

Santa Cruz Sentinel Triathlon

2007-11-27T12:38:00.000-08:00

Eppie's Great Race

2007-07-23T21:29:00.000-07:00

On Saturday, July 21, 2007 I competed in the 34th Annual Eppie's Great Race, which markets itself as "The World's Oldest Triathlon". Its a non traditional Triathlon event starting with a 5.82 mile run from Goethe Park in Rancho Cordova, CA to Guy West Bridge opposite CSU Sacramento. From there you transition to the bike for a 12.5 mile ride past the start to Sunrise Blvd. At T2 you give the bike to some handlers (no racks) and run across the bridge to your kayak. The final leg is a 6.35 mile paddle down the American River back to Goethe Park and the Finish line.

My goal was 2 hours and 30 minutes. After flipping the kayak in the easy part of the river and struggling to get back in I finished in 2:30:18.

It was a fun race but a logistical headache with the 3 separate locations.

I raced with 3 great teammates of Nikki, Melissa, and Karen. Congratulations ladies on a great race!

Tuesday Night Track Practice

2007-07-11T09:51:00.000-07:00

Periodically, Coach John has us run a 3000 meter time trial to evaluate our progress in the run and measure the positive results of his grueling track practices. Back in late May when I first started going to Total Intensity Sports track practice he had us run our first 3000 meter time trial as a baseline and to use as a basis for the Tuesday night time splits that we all dread.

I am not the fastest runner in the world (more tortoise than hare) and prior to January hadn't run consistently since I left VMI in 1987. Yes, that was 20 years ago =:). I never thought I would enjoy running having been forced to run daily as a rat, but I am really starting to enjoy it. I have been working through the tight quad and hamstring muscles and the stress they cause on my knees. Lately it has felt good to put in the miles and I will be building up to the half marathon level by the first week of October.

3000 meter run results
May 22, 2007 15:03
July 10, 2007 14:21

Sweet!!! A 42 second improvement!!!

I can actually run a 7:41 mile and have lots of room is this 38 year old body for improvement.

What all of this training is for!!!

2007-07-08T19:56:00.000-07:00

"Sport is nothing if it's not about what the body is capable of." - Scott Tinley

This quote really sums up what all of this training is really about; showing myself one step at a time what my body is capable of.

Upcoming Races

2007-06-18T18:52:00.000-07:00

Summer is officially here and I can't stop now. I've taken the plunge and signed up for 3 more events.

Eppie's Great Race Triathlon - July 21, 2007

Folsom International Triathlon - August 12, 2007

Santa Cruz Sentinel Triathlon - September 23, 2007

Woohooo!!!

2007-05-11T10:51:00.000-07:00

I am officially a triathlete and finished 32 minutes ahead of my goal at Wildflower! More to follow.

Team in Training team photo

2007-04-28T13:35:00.000-07:00

Getting ready for the swim

2007-04-03T11:09:00.000-07:00

Second timed duathlon

2007-03-25T21:06:00.000-07:00

We had our second timed duathlon on Saturday, March 24th. It was a breezy day and I was eagerly anticipating the chance to see how much all of the training would pay off. The course was the same as four weeks before. Coach John had us run a 2 mile loop run from the parking lot out onto the bike path, across the foot bridge in Downtown Folsom and then back to our cars. After the first transition we switched to the bike for a 5 mile loop uphill to Beal's point and back. We did the bike loop twice for a 10 mile total and once again finished the event a second two mile run

My time for the second duathlon was 1:38:30, an improvement of 11 minutes and 49 seconds from the previous event. Needless to say I was very happy with the results and feel more confident about my ability to complete the upcoming Wildflower Triathlon.

Previous Weekend Update

2007-03-11T19:54:00.000-07:00

Sorry for taking so long to post my training activities, I've been busy training. On Saturday, March 10th, we had another team workout starting at Beal's Point just above Folsom Dam. We started out with cycling and went downhill to the Fish Hatchery below Nimbus Dam and then back up to Beal's Point. Coach John wanted us to be on the bike for 90 minutes so the remaining time was spent doing hill sprints from 1 mile below Beal's Point and then charging back up to the top. We then transitioned into the run for a 2 mile jog back down the hill to the Folsom Dam Road and back. Same hill different means of transportation.

After the team workout then most of us had individual runs to complete, so I grabbed the leash and took Java for a 30 minute run out across the dam access road that parallels Auburn Folsom Road. Java was excited for the first 5 minutes and then trailed me panting the rest of the way.

The training continues

2007-03-04T21:03:00.000-08:00

Saturday was a team bike workout back at Beal's Point. We split into two groups and spent the time doing hill sprints. My group descended into Folsom and did hill sprints on the lower half of the hill first for the first 45 minutes. We then switched with the second group and attacked the upper part of the course alternating between out of the saddle climbs and all out sprints. It was a good workout and I could definitely feel the burn after numerous trips up to Beal's Point.

Sunday I went out for an early solo ride and descended into Folsom and followed the American River trail to Nimbus Dam. The complete trip and a stop for tea at Starbucks lasted 1 hour and 55 minutes and covered nearly 25 miles. If you look at the trip on gmap pedometer at http://www.gmap-pedometer.com/?r=747345 you can see the picturesque Folsom Prison between miles 5 & 6 at the base of the Folsom Dam. It was a good early morning ride and I am really enjoying the time on the bike.

Its 9 weeks until race day and I am doing my first 5k race next Sunday at the Shamrock'n Half Marathon and 5k in West Sacramento.

First timed Duathlon practice!

2007-02-24T14:11:00.000-08:00

Today was our first timed training and we ran a duathlon event (run, bike, run) as a precursor to our upcoming triathlon in May. It was an overcast and cool day in Folsom at 10 a.m., but a good day to break a sweat.

We started out with a 2 mile loop run from the parking lot out onto the bike path, across the foot bridge and then back to our cars. Then its switch shoes, grab your helmet and hop on the bike for a 5 mile loop uphill to Beal's point and back. We did the bike loop twice for a 10 mile total on the bike and finished the event a second two mile run. So ditch the helmet, change the shoes and run like the wind (or something like that).

The training went well and the weather cooperated, although it was a little windy on the top part of the trail opposite the lovely and picturesque Folsom Prison.

My time for this first duathlon was 1:50:19.

It felt good to push myself and only had a minor problem with the pedals and charley horse around the crashed tandem bike, ambulance, and the subsequent uphill restart. Soft landing on the right hip #4 :) We all hope the lady on the tandem bike is ok.

Bright sunny skies in February: Sounds like a good day for a butt whipping

2007-02-18T18:43:00.000-08:00

Saturday was another team workout and this one was tough!!! Coach John said that we were going to try some brick workouts, meaning that we would alternate between running and cycling. We started off by running a 1.3 mile loop (according to google gmap pedometer) and then got on the bike to go up 2.6 miles uphill on the American River bike path to the Folsom Dam Road and return.

So its run, bike, back to the parking lot to change and then do it again!!! Another 1.3 miles running, then 5.2 miles on the bike.

Then its back to the parking lot after the second set and do it again.

Are you kidding me?

So I ran another 1.3 mile loop back to the parking lot, got on the bike and received instructions to head the opposite direction for 5 minutes and return (lucky me :) ). That amounted to an additional 2.5 - 3.0 miles or so. Meanwhile the speed demons in the group had already headed back uphill for the 5.2 miles and we all finished in the parking lot after a satisfying but exhaustive 2 hour workout.

After everyone finished then I joined Kevin, Nikki, and a few others from the Davis gang on a quick run towards Nimbus dam. Nikki and I turned around at 10 mins luckily, because another 1.5 miles and 20 mins on the old legs was all I could stand.

Sunday was supposed to be a cycle day but ....

Wet roads, sunny skies and spaghetti legs

2007-02-11T11:28:00.000-08:00

Last night's pouring rain has turned into partly sunny skies and the rain has let up for now. What was supposed to be a 75 minute ride turned into a paltry 40 minutes (shhh, don't tell Coach). The old legs are still recovering from the long workout yesterday and I only covered a little over 8 miles.

The rest of the week will be spent doing the regular solo workouts and I will have to make sure that I hit the spin class on Tuesday with extra gusto!!!

12 weeks left !!!!!!!!!

The wind and rain can't stop us.

2007-02-10T13:18:00.000-08:00

Today was another team workout and started off with a 15 mile ride roundtrip down the American River Trail from Beal's Point to Nimbus Dam and back. It was a good ride with a challenging climb on the return. The wind and rain didn't dampen our spirits but did cause a few no shows. After the 80 minute ride then we each had to complete at least a 20 minute run (or more if our workout schedule called for it).

Running felt strange as it was the first time I had tried running immediately after the bike. Other than some initially wobbly legs and cold feet I was fine, but glad that the run was only 20 minutes and 2 miles today.

I am still fighting my new clip on pedals but the new bike performed great. Tomorrow is 12 weeks to race day!!!

The training continues

2007-02-09T15:34:00.000-08:00

Thursday night was a team swim practice and it went pretty well. Being that we are swimming in a heated pool the rain didn't dampen our spirits! I am finally starting to feel comfortable swimming endless laps in the pool and look forward to improving my stroke and being able to finish the swim portion of the race in a respectable time without wearing my lazy butt out.