It's that time...Again.

Welcome back spring. I've missed you. Mostly your sun-bathed warmth. I'd also like to take a moment to thank George Bush - The younger one - for moving daylight savings from May to March and allowing me to actually do something after work without the use of a headlamp.

Saturday will mark the official start of my 2010 race season also. Wifey and I are soon on our way to Moab for the Canyonlands Half Marathon. I'll admit I am not as prepared as I'd like to be, not even as prepared as I was last year. The whole upper and lower respiratory infection for three weeks in February thing sorta hit my training at a crucial time. But I am optimistic I can make it under two hours, heck that's only a 9 minute/mile average. Because my training schedule was dealt a blow, I've also decided to train the last two weeks as usual, rather than taper, and just use the half as additional training for events that may crop up later in the year. I am also going to play with pre race nutrition a little bit. I am going to minimize fiber and gluten intake - and even fluid intake a little - in an effort to avoid the digestive problems I had last year at the Ogden Half. I'm also having some shin and knee issues this year...

So the morning should go like this. Wake up about 6. Have some coffee, electrolyte water and a light, low gluten and fiber breakfast with a calorie count I haven't decided upon. Leave about 7:45 for the buses and take one of the last buses to the start. Start at 10. Run at a comfortable pace, keeping the heart rate in the upper aerobic zone - about 140-145 bpm - at least until I exit the Canyon. Hopefully that heart rate zone will coincide with at least a 9 min/mile pace. Then, if I am feeling randy, I'll step it up into the finish, hopefully under 2 hours.

I guess I am maturing. I am starting to think more about pacing and nutrition more than ever before. In the past, I've been careful to get plenty of calories and hydration before the race, but I think I might have overdone it, and had the wrong kinds of foods, leading to bodily issues. My pacing has also been poor. Run just within the limits as long as I can and then suffer like a dog the last couple of miles. I am hoping a calmer start and the right nutrition will not only lead to a time I am happy with, but also to no digestive issues during or after the run.

Because there will be good food and beer to be enjoyed. And a bike ride on the day after. Here's to 2010 and personal success for all three of you, as well!

CYCLOCROSS!

Cyclocross is hard. More so when I race with the fast guys because the start time better fits in with my life. Even then 'cross is fun in a strange, hurt yourself kinda way.

Race #1 was of the Utah Series Utah Series was last Saturday and, since it was a local Ogden race, I went. And got beaten soundly. It was my own fault.

I am a slacker, and I didn't get out of bed quite as early as I should have, plus I didn't really pay attention to the classes. And I forgot just how old I am. Or blocked it. Anyhoo, I showed up to race the Men's B group because the 1:00 start time meshed with my lazy ass better than the 9:30 Men's C start time. Little did I realize that I could easily have raced the Masters B 35+ at 10:30 and probably gotten beat just as badly. But maybe not quite as badly because there might have actually been some guys my age racing against me instead of a group of 20-somethings without wives, kids, real jobs and mortgages that do nothing except spend every dime they have on carbon 50mmm tubular wheels and two bikes set up identically. I would much rather be beaten by guys in the same boat as I am in, and with more dedication than I have. I like an even playing field.

In spite of once again having the realization that I am no longer a bike racer ground into my face, the race was fun. Nothing eventful happened, except when I got to throw some elbows with a dude that races Pro-class mountain bike when he was passing me. But that is part of the game. Oh, and I flatted with a lap and a half to go. Which was a bummer.

Thanks to my sister in law, Shaylee, for the pics and watching Smarty Pants while I goofed off. You'll notice in the second pic, I am off the back right at the start.



The real bitch here, is that I have tried twice now to repair the damn tube and my tire keeps going flat and I can't find a reason why. Maybe it is time to go tubeless?

And here is a teaser... the Schwinn Racer project is nearly done! Assembly is completed and I should have pedals this week. With luck, I'll be riding it this weekend. If I survive 'cross race #2, you can stop by at 10:30 and watch me compete in the Masters class.

NOtivation

Saturday morning and I am writing a blog post. Obviously there ain't much to do because it's raining again. Again. What a spring...

So I am procrastinating getting my training schedule together. Which is bad because I need more direction and must start fine tuning and strengthening my weak spots. I'm swimming pretty good. I feel like I am getting faster. But I really want to get into the lake before I start committing to many more triathlons. I still struggle, wondering if the stress of swimming in open water is worth it. It freaks me out that much. I also need some help running. I need to get a little faster.

We're also all sick, well, Smarty Pants is feeling better after two weeks with some sort of flu. Swine flu? Maybe. My sinuses are barely functioning and Wifey has the worst cough ever.

In retrospect, NOtivation isn't the best title for this post. In spite of it all, I feel rearing to go. Weather peritting, I can't wait to get out more. I want to start looking for my cruiser. I have some great ideas for that if I find one that needs work. Otherwise keep it classic.

Alright nature. How about a little cooperation?

Yuck!

It has rained all f'n day and most of the week. ALL DAY. I guess it is spring, but this is ridiculous. I've only been riding a couple of times, and mountain biking has been nonexistent. The rain let up a little today and I really thought I could get out for a short run. But the deluge resumed and indoors I stayed. On the bright side, I have been getting into the pool. Why not, since it's supposed to be wet there I'll take advantage of it.

I get a little crazy when I can't get out and do something.

But swimming is good. I've been working on drills. That's it. Drills. Kick drills with fins and really focusing on moving from the hips instead of the knees. Fist drills to focus on pulling with the forearms. Sculling drills. Side drills...

The point is, I feel faster already. Whether or not I truly am is irrelevant.

I have some plans for the weekend. I have three days to make something happen between Easter events. Of course, it's all weather permitting.

Canyonlands Half Marathon Race Report

I am so happy my first goal run of 2009 is behind me. But I would gladly do it again if I could have stayed in Moab for just a couple more days.

Wifey and I rolled into town last Friday and got settled into the Adobe Abode just on the outskirts of town. I can't tell you how great it is to have access to an actual home, and have friends that are so awesome to let us stay there. I've been to the Abode enough that, in addition to just being a great place to stay, I feel really comfortable there and already miss the quiet and solitude. Dinner at Eddie McStiff's was only adequate. But the beer was purty good so that made up for a weak meal. After dinner I donned my new trail runners - La Sportiva Crosslites - and went out for a short jaunt in the red dirt along a road that follows the base of the cliffs on the east side of town. My shins seemed to be okay, but did get a little sore. I wanted to get good and warmed up to allow a good stretch and ice session. A DVD brought the night to an early end.

Perhaps the best thing about the Canyonlands Half is the 10 o'clock start time. Conversly, the downer is the 8 o'clock bus pick-up. We had about an hour and a half to stand around freezing at the start. Sure, there was coffee and I always wear warm clothes, but then you have to strip down that last half hour. I'm here to tell you, being next to the Colorado River surrounded by towering canyon walls is as cold as it is beautiful. The sun sat tantalizingly close on the opposite side of the river, never quite making it to the runners until after the start.

We were well back in the throng of 5000 runners. About 4 minutes after the official start we finally crossed the timing mat. Not knowing how my body - specifically my shins - were going to hold up I ran with Wifey for the first couple of miles. The first mile is a fairly steep downhill and the shins were taking a beating. I was really dreading the rest of the race. But as the road leveled off, the pain went away and I decided to quicken my pace a little. I bid adieu to Wifey and took off. Soon enough the sun was in my face and things got really warm, really quick.

At first I sped up to about an 8:30 pace, but since I was feeling good, picked it up a little more. Then a little more. And still a little more until I was cruising at a 7:00-7:30 pace. I carried this speed until my average pace fell to about 9:00. I needed to average 9s to come in at my goal time of 2 hours. I found my rhythm was best at an 8:30 pace and pretty much put on the cruise control. I. Felt. Awesome. At least until I missed the second to last water station. There were no cups out and to stop at a water station means getting run the hell over by other runners. So coming out of the canyon I had a glob of not-digesting Power Gel and some dehydration going. That corresponded with a slight rise in the road and a headwind. It got hard for about 2 miles until the last water station where I was able to pound a couple of cups which made me feel immediately better. My chip time showed 1:53:11 and an average pace of 8:33. I ran hard only a couple of times and otherwise felt really good and ran within myself.

We spent Sunday with my in-laws, who braved the Apache Inn to come and watch the race. We went through Arches and did a couple of the arch hikes. It was good to loosen up a little before the drive back to reality.

Now it's time to take a little time off and let the shins heal. It's a good excuse to start biking more, anyway.

The Moab Half and an Apology...

The Moab Half Marathon is this weekend and I am really looking forward to getting into some warmer weather and enjoying my first longish run of the year.

You heard me. I am going to enjoy this run. No feeble PR attempts or banging myself into the ground. I am shooting for a reasonable 2 hour time, which is a 9:10/mile pace. That is going to be a big enough stretch this early in the year. It is going to be an exercise in restraint and test my maturity and ego, but I gotta do it.

Because I am hurt a little. I have a weird leg thing going with the inside of my right leg, where the calf muscle terminates. I am not sure if it's muscular or bonular or tendonular. It had been off and on for a couple of weeks, but since running last Sunday, it is so very much on all the time. Tender to the touch and generally bothersome.

But I am entered and so run I shall. I'll back it off (if backing off any more without stopping was possible) after and cycle more to ease off the pounding and see how it goes before heading to a doc.

And now, I would like to publicly apologize to generations of ladies whom I have generalized when it comes to shoe shopping. You see, I wanted to buy a new pair of trail runners. So I went to the running shoe store (Striders) and told them what I wanted.

Holy CRAP!

Within 5 minutes I had no fewer than 9 styles of shoes in 2-3 sizes each. I got confused and spent an hour and a half in there. Walking around and running on the treadmill. I finally settled on a New Balance because I was truly feeling stupid. I took them home and wore them around a little before deciding they were too big. So I took those back to find my size was gone. So I chose a La Sportiva Crosslite. Which is totally bad ASS. But I think they are too small. Plus, I can't put Speed Laces in them and they are a little tough to tighten up. Who cares? My bike to run transition cares.

So I may take them back and go with a Mizuno. Hopefully in the right size.

I don't remember being this wishy-washy in a long time. Especially not over something as simple as a pair of shoes. I guess it is more about the potential for the shoes to damage my feet with blisters that I worry about. Still...

I'll never make fun of women shoe shopping again.

Ramping UP

Perhaps I am turning a new leaf with two posts in less than a week. We'll see. One thing is for certain, this helps my creativity. Blogging is sort of like flushing a mental toilet. I get all this stuff floating around that I just can't seem to get rid of. Then I write a little, not work related, and the flotsam and jetsam disappears.

Or at least grows moderately more transparent.

I had a good run yesterday with my borrowed buddy, Cody. 7.4 miles in a time that doesn't reflect anything. Way too many dogs and ear scratchers to go non-stop. Still, I felt pretty good and Cody tempered his effort much better. I think he knew what he was in for this week. But by mile 6 he was off the back again.

I think there was another run since the last post, but I don't recall... I'm feeling pretty good about the half in Moab, and I'm hoping for a 2 hour time. But I really am not in the mood to kill myself.

Otherwise some resistance and core work. Just trying to build the connective tissues and improve core strength. I'll hit the pool the next three days, provided my daylight savings time affected brain will let me. I may as well swim, it's still snowing.

"I don't want to go on the cart! I think I'll go for a ride"

I am slowly returning from the depths of snot hell. Slowly and snottily returning.

Two weeks to Moab and I am looking forward to the race. No trepidation. I feel pretty good other than my sinuses and jaw from my last dentist trip. I need to remind him that my jaw does not actually open 180°. It has been more than two weeks and it still hurts, but no Vitamin I yet today so I think I am improving.

I doubt I'll surpass my best ever 1:11 lap time on the course, but I am going to give it my best to be within a couple of minutes. I will definately be the slowest member on the team.

I decided to do something active today actually slipped out for a short ride during lunch. It was the first ride on my cyclocross bike since the crash during the alley cat race in July. It is amazing how far a little bit of back flexibilty goes. The handlebars on every bike I have feel high. The cross bike was way too high.

Maybe I can motivate myself to get up tomorrow morning and hit the trail pre-dawn. I still haven't tried out my new light.

The Weekend is SO Here!

Damn if I'm not ready for a day off.

Some of you that know what I do will scoff at that remark, but this has been a rough week. Deadlines and demanding clients have taken their toll.

I'm gonna rock out with my . . . I'm gonna run a 10k tomorrow to benefit the Hess Cancer Foundation, something I don't do enough of. It will be fun, I've never done an organized 10k, so whatever my time is will be a PR. It is also on the new Legacy Highway. A road that took 12 years and a buttload of litigation and environmental studies to build because it goes right through a wetlands area.

I'm not a fan of the Legacy Highway, but it's here whether I wanted it or not so I may as well enjoy it.

I'm sure a bike ride is also in order for the weekend. Maybe another morning dark ride. Something easy to recover from the 10k madness for sure. Or a road ride.

There is sure to be plenty of working in the house, too.

Time to go have a beer.

Fallready?

It officially feels like fall today. Here in the greater Ogden, UT region the highs today will be in the low to mid 70s.

Beautiful.

We had a major storm roll through over the holiday weekend. Not Gustav-news worthy but it was the first real precipitation we've had for a while. We spent the weekend at Bear Lake and I have to say that the water is just unpleasantly cold, plus I forgot my wetsuit. Being in the new house I am still a little paranoid about inclement weather and being gone. I don't know if the roof is leaking or the basement is flooding or if the backyard was a cemetery and bodies will start coming out of the ground like in Poltergeist. I worry what I'll come home to.

Nothing but a house. Yayyyyyyy!

I spent over two hours last night hanging up a mirror in the family room. Or living room. Which is which? Is the room you eat and watch tv in the family or living room? Is the room you never set foot in except to clean or invite the missionaries and home teacher in to give you a lesson the living or family room? Whichever the latter one is is the one I don't need. I'd rather have the space for something else like my garage.

I digress....

Two fucking hours to hang a mirror. What a piece of holy shit this thing is! It weighs like 30 pounds. For once I actually got the holes and anchors exactly where I wanted them in the wall. They were even level. But the garbage mirror mounts weren't. And they were recessed like three inches into the frame. Basically this thing was next to impossible to hang, let alone hang level.

But I am proud of how I handled myself. No outbursts. No throwing. No breaking of anything. No scaring of Wifey and Smarty Pants.

I feel so mature.

Miraculously I was able to move through the 697 different ways I tried to hang this piece of shit calmly (mostly) while Wifey stood over me and Smarty Pants jumped up and down on my head (figuratively, she likes to "help").

So mature, so aged.

Moving on. Because I have so much shit to hang up that I know if I continue to dwell that I'll keep putting off doing it.

By the way, fall is my favorite time of year on so many levels. Riding, running, hunting, just a pretty season. Also, I think I need a duck boat. I am tired of paddling my kayak and Smarty Pants needs to learn to fish. She's way too into this Princess stuff, we need some green and camo to balance out the pink.

What Next?

This is turning out to be a banner summer for physical issues, folks.

I have swimmer's ear in my left ear. This is bad. There are few things worse than swimmer's ear. I am fighting it but don't feel like I am winning. Aside from the pain and discomfort, it messes with my swimming.

Riding yesterday, I was halfway through a 5x5 strength interval when I had a wasp enter a vent in my helmet. I stuck my finger in the vent and grabbed it before it could sting my head, but it got my birdie finger.

There is a cloud of obsenity over east Layton and the Great Salt Lake still. And I'm sure that somewhere a baby cried.

My finger is still fat.

At least it doesn't affect my swimming.

XTERRA is coming fast. I still haven't decided to register or not. I know I should, and try and kick that swim demon I have. Still, I need to make sure I avoid failure this time.

Ear be damned. I need to get into the lake this weekend. VanGogh painted with one, I can swim with an ouchie in one.

Worked-ed

It is Sunday afternoon and I have to say that I am worked. Physically I am a broken man. Worked-ed.

It started on Thursday with an innocent road ride up the Morgan Valley to an old church. Coming back it devolved into a fight for survival against a headwind. I am not a big guy, so headwinds hurt my widdle wegs.

Friday I got more of the same with a 4 mile trail run. Unfortunately it was hot and I spent most of my effort digesting a steak from my company party. A steak and not 1 but 2, count 'em 2 eclairs.

Saturday I met some friends and faced off with my old nemesis - Pineview Reservoir. After my initial freak-out, I mellowed into a long, solid stroke - keeping the bank within reach and the bottom in sight mind you - and swam to and from the dam. Coming back was into a good current. Then, with my confidence brimming the top of one of those little cups you get at the dentist when you spit in the basin, we did it again, only I stayed out from the bank this time and couldn't see bottom. This, dear friends, is huge for me. Another triathlon could still be in my future. Swimming was followed up by a 6.25 mile trail run from the truck up Wheeler Creek to Maples and down Ice Box. Lots of uphill.

Lastly, today I hit one of my favorite mountain bike loops. North Ogden Divide down to Pineview up Skyline and back into the divide. About 2 hours of getting my ass handed to me by a new guy (I knew I would, I fear anyone who rides a new hardtail), soild climbing, some flat road and about 45 minutes of great descending.

Overall the last 4 days have been awesome. But I need a break. Or at least a recovery ride. Or a beer. A beer would be good. I'm gonna go have a beer right now.

And then I am putting up chair rail the "rest" of today.

Happy Birthday

After a great holiday weekend spent golfing, swimming (mild panic ensued) and recovering from disease, I'm back up to about 80%. Still feeling nasally but the sore throat is mostly gone except for the mornings.

Smarty Pants had a rough night last night, which pretty much means I had a rough night also. No pool this morning was the result. But now that I am feeling better, I'm going to jump on the training again this week.

My sister would be 41 years old today had liver cancer not taken her from us. For birthdays, we used to look for cards that were pretty tasteless. I still give her one every year. This is the third birthday without her, and contrary to what people say, it doesn't get any easier.

Happy Birthday Sis.

Bugs

Somebody decided it was time to turn nature's thermostat up.

It's hot here in Northern Utah. With the heat come the bugs. I have a mild allergy to mosquitos, meaning if one nails me I don't just get a little bump, instead I get a large welt and do my best to not itch until I bleed.

My lawn also appears to have an allergy to bugs. Specifically the eat the grass at the dirt line bugs. It looks like hell! I thought the grass was just in shock from the sudden heat, but turns out I was just in denial (the mindset, not the river) and the grubs made a snack of it. My neighbors hate me. Probably for reasons other than the lawn though.

My final buggy battle is with illness. That's right, the Duckboy household is sick. Wifey and Smarty Pants have been battling the snotty hacks for the last two weeks. Smarty seems to be kicking it finally, while wifey is still hanging on to hers. I think secretly she enjoys waking me up at night with her booming cough, which is why I sneak down to the couch.

But now I have it, too.

You would think that being a little bit healthier than the average mouth-breather that I could avoid most of these illnesses. Nope. It's worse actually for healthy people. Most people get sick like this:

1) Wake up one morning and feel like shit.
2) Feel terrible for a few days.
3) Get better. Total sick time: about 10 days.

This is how I get sick:

1) Feel great, but...
2) Feel a little off the next couple of days.
3) Feel a little more off for a couple more days.
4) Fianlly realize something is wrong. Hope it doesn't take. Feel like this for a couple of days.
5) Get frigging way-layed with disease. My immune system was nothing more than a little Alamo fighting a losing battle. Coincidentally, it takes about the same amount of time for my immune system to fall as the Alamo.
6) Disease COMPLETELY takes over for two more weeks. Raids the fridge, grabs Wifey's butt, drinks beer all day and lays around.
7) Disease finally drinks all the beer in the house, gets bored, pukes on the floor and leaves.
8) Rebuild immune system.
9) Slow and arduous recovery.
10) Get better. Total sick days: 25 - 30

We are off to Bear Lake for some recreatin'. I'll be leaving the bikes home and taking my wetsuit (low 60s water temps - brrrr) to see how bad I can scare the jeebers out of myself in the water, last year I did a pretty bangin' job of it. I'll toss in the running shoes also. And the golf clubs. Should be fun for all involved. I can't wait to get Smarty into the pool again.

Have a great 4th holiday. Try not to burn or blow your faces or appendages off.

Whew...

Ever have one of those weekends that make you excited to get back to work just so you can take a break? That's what this weekend has been and as I'm staring down the monitor all I have energy left to do is type.

I helped get my sister-in-law moved into her new place. For two days. Up and down stairs. And painting Smary Pant's bedroom, two colors, three coats. Fortunately I have run out of time this weekend and will be back at my desk tomorrow. Doing more of this but not lifting bookshelves. A few days to recharge before another weekend of projects. Like chair rail installation. Straightening out the garage. Mopping the goats. Tweezing the carpet.

The only thing I didn't do this weekend is get a ride in. But I had a solid ride over Trapper's Loop and around Pineview Thursday which I am still feeling a little. I think my knee is healed enough to make it to the pool tomorrow morning without fear of aspirating the pepperoni-scabs on my return lap. But as I sit here wasted, I am not making any promises.

Oh, and there may be a puppy on the horizon. I am an admitted greyhound nut, I love the breed. But something a little more compact may be in order. Stay tuned.

Or Not...

Perhaps I spoke too soon about spring. This is going to be another difficult training week along the Wasatch Front as high temps are supposed to dip back into the 50s this week. 50s in June, wow.

SO! The weekend was excellent. Great weather and good times. We had a birthday party for my father-in-law which had me manning the grill and feeding revelers for a couple of hours. During which I discovered that my toes are still bruised a little from the marathon and flops weren't the best footwear choice. But since the brats take a beer bath before they see the grill I kept my senses nice and lubricated. And when the beer ran out a smooth transition was made to Coke and whatever. Anyhoo, the party was great and the bands rocked. It turned out to be a total surprise for him.

Sunday had me on the mountain bike for about 2 hours. It would have been less but it was freaking busy on the Ogden Bench. Lots of hikers and bikers. And smarmy hikers at that. I'm very polite when meeting fellow trail users so any attitude I get is unjustified. Especially when it can be avoided if their dog(s) were leashed. No kidding, one couple had 6 dogs running around up there, off leash. I saw no poop sacks either. Thanks. Reason #297 why I HATE PEOPLE. But I love dogs.

Off the bike and on to a 30 minute run. First brick of the year. I may not do any racing this year, but my friends will and if a brick will help them have a better time at Vikingman this weekend, I'll do what it takes.

I did nothing around the house. My weekend was pretty much decided for me. I guess I didn't NEED to ride yesterday, but I'll guarantee my house is happier because I did.