Saturday Coffee Talk

Last Sunday (11/14) was my last event of the 2010. Since then, I haven't done a single workout. The closest I have come was going the pool to observe the Boy® at swim team practice. You can see him in the middle lane wearing a orange swim cap.



This weekend I plan to get back into the swing of things with some easy workouts. Nothing hard, just get back into the swing of it again.

I received some great news on Friday. The par score for Bronda's Du (Ft. Worth, TX) came in. Ready? 87.96029!!!! Wow, that's the highest par score I've ever gotten. So three of my four USAT duathlons have had results posted. Yet to be posted is the Columbus (Nebraska) Duathlon as the race director has yet to send in results. However, I checked with USAT this week and they verified the race was USAT and they would be contacting the race director. If that result does ever get posted and is above an 84, my standings could yet shoot up within the national Male 45-49 age group ranking. Currently, the unofficial YTD standings show me 126th in the country for Male 45-49.

My very early 2011 tentative calendar has now been added to the right side navigation bar. For more information on any of these races, direct links can be found there. These are all penciled in for the moment. Nothing is set in stone. But, if I have my wish and can find the money:


Jan 23 - Frost Yer Fanny Duathlon; Houston, TX (USAT) - 3mi run, 15mi bike, 2mi run
Feb 5 - Hamel 5K; Hamel, MN
Feb 20 - Texas Motor Speedway Duathlon; Ft. Worth, TX (USAT) - 2mi run, 15mi bike, 2mi run
Apr 23 - Iron Mountain Du; Arkadelphia, Arkansas (USAT) 2.5mi run, 13.5mi bike, 2.5mi run
Apr 24 - Iron Mountain Tri; Arkadelphia, Arkansas (USAT) - 400 yard swim, 13.5mi bike, 2.5mi run
Apr 30 - Duathlon National Championship; Tucson, AZ (USAT) - 5K run, 35K bike, 5K run
May 14 - Lakes to Pines Triathlon; Park Rapids, MN 500 yard swim, 14.7mi bike, 5K run
May 28 - Apple Duathlon; Sartell, MN (USAT) - 5k run, 33k bike, 5k run
Jun 5 - Pigman Sprint Triathlon; Cedar Rapids, IA (USAT) - Swim .5K, Bike 25K, Run 5K
Jul 2 - Minneman Triathlon; Oak Grove, MN (USAT) - 0.3 Mile Swim, 13mi bike, 3 mi run
Aug 27 - Maple Grove Sprint Triathlon; Maple Grove, MN (USAT) - 0.3mi swim, 14mi bike, 3mi run
Sep 4 - Hy-Vee Triathlon/5150 U.S. Championship; Des Moines, IA (USAT) - 1.5K swim, 40K bike, 10K run
Sep 11 - Cy-Man Triathlon; Polk City, IA (USAT) - 500 yard swim, 14.3mi bike, 5K run
Oct 8 - Fargo Mini-Marathon (10K); Fargo, ND
Oct 23 - 5150 Galveston; Galveston, TX (USAT) - 1.5K swim, 40K bike, 10K run
Nov 13 - Rock 'n Roll San Antonio Half-Marathon; San Antonio, TX
 
Ambitious, yes? But I won't being doing twenty events like I did this year. I hope to keep it to around a dozen. And 2011 will be more front loaded with early races. I'm doing this to 1) to keep me working honest and hard this winter as signing up for a race in Jan or Feb is enough incentive to keep me focused. 2) To try and keep the summer more open for family activities and excursions. As you can see, June-July-August only have one event scheduled in each of those months. This lighter summer schedule should also keep me fresh physically and mentally. 
 
The best laid plans of mice and men....and triathletes??....often go astray.

Race Results: Iron Mountain Triathlon/Duathlon Stage Event - Arkadelphia, Arkansas

DeGray Lake, site of the swim.

The Iron Mountain Multisport Stage Race is a unique new concept in racing and grabbed my attention and interest. On Saturday (4/24) evening there was a Sprint Triathlon event. A little over 12-hours later on Sunday (4/25) was the duathlon. Together they became the Iron Mountain stage race.

Iron Mountain Sprint Triathlon consisted of a 400 Yard Swim/13.5 mile Bike/2.9 mile Run.

Overall Results
AG Results

The Iron Mountain Sprint Duathlon consisted of a 2.5 mile Run/13.5 mile Bike/2.5 mile Run.

Overall Results
AG Results

Day One - Triathlon; 5PM start

Swim - 400-yds
Time - 6:44.6
Overall Rank - 10th (78 total)
AG (45-49) Rank - 1st (3 total)

This was the first time I was able to swim in the De Soto T1 Water Rover Triathlon Wetsuit. And I loved it. I can't rave enough about it. To be concise...you simply could not drown in this suit if you wanted to.

During warmups the suit felt weird at first, as if the top wanted to ride up. But De Soto warns you of that feeling and states the top simply cannot ride up. And they are right. Next, I tried to drown myself. Seriously, I purposely tried to sink. And each time I just bobbed back to the surface like a fishing bobber. 10mm rubber simply is a wonderful thing.

The winds were cooking. Weather.com stated the winds were 20 MPH gusting to 30 MPH but I would put them more at having been in the 18-20 MPH range. Trust me, I've been riding in those winds all spring here in the Tundra. But the waves were moderately bad enough that the course was changed from one of the lakes bays to another bay just next door. The race director, Fred Phillips, simply did not want people battered on the rocks as they came out of the water such was the strength of the white caps.

So, we swam cross-wind. It was fine for me. I never felt any anxiety as I did last year. And if I can swim in those white caps I can certainly have confidence for the rest of the season. I did experience something new, however. One of the safety boats had a diesel engine. So I got to taste and smell diesel as I swam along. A few people mentioned afterwards that the diesel made them somewhat sick.

T1 Time - 2:19.4

It was nearly 400-yds to the transition area once leaving the swim. But my T1 time was bad. I had trouble with the zipper on the upper of the Water Rover. The cord is pulled upward and is too short for me to grab and then contort my arm to keep a grip and pull up AND over.



So, I will either need to rig up a longer cord or practice. Yes, I broke cardinal rule #78...never use race day to try out new equipment.

Bike - 13.54 miles
Time - 38:43.5 (20.9 MPH)
Overall Rank - 8th (78 total)
AG (45-49) Rank - 1st (3 total)

If you know me, you already know I hate to climb. And that's something I have challenged myself to improve on during the 2010 season. I'm riding the big hills out at Baker Park almost every day this spring....and it helped in this event. As there were two climbs that had each rider downshifting like a mad man.



The first hit you right out of T1. No problem. I was out of the saddle and handled and kept the RPMs up. The other was at the end of the turn-around on the out-and-back course. I was able to stay seated for that one.

I really didn't know how I would fair on this hilly of a course, but I'll take the result. I had a slight right calf cramp with less than a mile to go and had to back off a bit and work that out.

The wind wasn't that bad as the road is lined on both sides by deep forest. The only open areas were going over the spillway....nasty crosswind...and at the turn-around due to a clear cut of trees. Many people mentioned here that the wind was bad enough to get out of the aero's and onto the cow horns. Lot's of, "Man, I almost bit it when a gust of wind hit," comments post race.

I wanted 22 MPH average, but after seeing the course I was very happy with my result.

T2 Time - 1:17.7

My only problem here was that when I slipped into one of the Nike LunaRacer flats and the insole curled up on me. So I removed and tried again...still curled. So I said, 'what the hell' and ran off. Thanks to Adam Beston for suggesting double sided tape to prevent this from happening again.

Run - 2.9 miles
Time - 19:21.2 (6:40 per mile)
Overall Rank - 8th (78 total)
AG (45-49) Rank - 1st (3 total)

This was suppose to be a 2.5 mile run but the race director admitted the measurement was off so we all suffered for a wee bit more. The right calf nagged for just a few hundred yards and then went away. The run was out-and-back and was uphill going out. I actually enjoyed it. You can see the start of the climb here:



I have to say, the smell of a pine forest while running was very nice. That's not something you get to experience every day in the Tundra.

Overall
Time - 1:08.26.5
Overall Rank - 8th (78 total)
AG (45-49) Rank - 1st (3 total)

If there was one thing I forgot to pack on the trip it was the Original Body Stick. I really could have used it Saturday night to work out some soreness and knots.



Day Two - Duathlon; 9AM start

Run One - 2.5 miles
Time - 16:16.9 (6:30 per mile)
Overall Rank - 7th (46 total)
AG (45-49) Rank - 1st (2 total)

Yes, I was stiff from the previous evening's triathlon but it wasn't too bad once underway. You could tell the competitors who were doing both from those who had fresh legs. We 'doubles' were all just a wee bit slower to get going.

My split at one mile was 6:16 so I was on pace for the 6:19 per mile I wanted. But the legs were just a bit gassed and I knew I had another run left, so I eased a bit and let one person pass me with a friendly wave.

T1 Time - 0:50.6

This year, I'm choosing to put my bike shoes on in transition and not locked into the bike. I felt like I gained no advantage while experimenting with this last year. And with the steep climb immediately out of T1, it just made no sense.

Bike - 13.54 miles
Time - 40:10.6 (20.2 MPH)
Overall Rank - 6th (46 total)
AG (45-49) Rank - 1st (2 total)

OK. This hurt. I never really got going. I went in wanting to improve on the previous days time. But it just never materialized.

T2 Time - 0:48.4

Loved it when I came in and the race director was yelling, "C'mon Minnesota! Get it going!"

Run Two - 2.5 miles
Time - 17:22.0 (6:57 per mile)
Overall Rank - 7th (46 total)
AG (45-49) Rank - 1st (2 total)

Here's where I was most happy. My legs were dead and I still was able to go under 7 minutes per mile on the second day of a very long weekend. Last year with my Achilles injury and very low mileage I was not able to pop under 7 minutes until August. I know I should be going under 7 minutes in any tri-du and to have done this now in three runs over the past weekend (6:40, 6:30, 6:57) I will now turn my attention to getting the runs consistently into the low 6's.

Overall
Time - 1:15.28.6
Overall Rank - 7th (46 total)
AG (45-49) Rank - 1st (2 total)

There has yet to be official results for the combined events. I believe there were at least eight to twelve total die-hards that did both events. I finished fourth and won the overall Masters title.

Myself and Grand Masters champion Coak Matthews.

I loved the concept of this challenge and would love to see a race director here in the Tundra give it a go....a 2-day combined stage event with a tri the first day and a du the second. Or the other way around. One had to use strategy while racing. And have a little luck and guts to survive knowing that at the end of the first day, you still had to show up again the next day.

I recommend this event to anyone wanting to get in two USAT sanctioned events in one weekend!

Race Result: Nun Run 10K

Location: Victory Sports Complex - Glendale, AZ
Race Sponsor: 4 Peak Racing

Over all results available here. Age Group results available here.

And the Maas men are bringing home some fine hardware from their respective AG podium finishes.



Brian - 5th overall in the 10K (195 total). 1st overall 40-49 (21 total). More later.

The Boy® - He decided to run instead of walk. I didn't know if this young 9-yo could actually do 3.1 miles. But run he did. And in his first 5K race what does he do? He podiums, getting 3rd in the 9-10 Male AG. And finished 90th out of 490 total participants (all ages). Awesome. Simply awesome. And best of all? He wants to do another one.



The Well Kept Wife™ - I would be remiss for not including the significant other. This was a true family event. She did the 5K walk but was chipped as well and thus, garnered an official 240th place. That was good for 37th out of 87 women in her AG. We'll take that. There was mention by the Boy® that perhaps she should try running next time, ahem.

As for me, hey, it was almost ideal conditions. Temp at start time was 59-F. A bit of a stiff breeze which hampered a bit on the course....not so much because of running into the wind but because this was off-road. So we were dealing with some dust.



My target had been 42:33 (6:51 pace) and I ended up with 41:32 (6:41 pace). I took mile splits through the first 3 miles, then as the 10K was a two lap course we ran into traffic. From baby strollers to people walking four abreast it was hard to navigate, let alone see the mile markers. So I was not able to take splits on the 2nd 5K lap.

Mile One - 6:23 pace
Mile Two - 6:41 pace
Mile Three - 6:42 pace
2nd 5K lap - 6:44 pace

I felt great and was happy for the result. My hamstrings had been bothering me the last two weeks but thanks to two massages, icing, heat, rest I had no issues until the last mile when the left hammy started to tighten. I'm happy with the race results considering it was off-road and the heavy traffic on the 2nd lap. You can view the race, via Garmin, here.

And like any first time event, one could say the field was a bit weak. Heck, think my 41:32 would mean squat in a big event? Nope. But I did find it interesting that my 5K split (19:46) would have won the 5K open event, period. So at least all the top dogs were running the 10K.

The awards were handed out shortly after. Here is a short video showing the start of the 10K (I'm the dude wearing a bright neon yellow singlet) and the Maas men getting their awards from the Sisters.



And thanks so much for all those you helped the Maas family raise $381 dollars for the Sisters. They truly appreciated it. Such great spirit in them. They had us laughing out loud several times. And provided some gospel that can give every runner relate to. From 1 Corinthians 9:

Our life is like unto a race.

9:24 Don’t you know that those who run in a race all run, but one receives the prize? Run like that, that you may win.

9:25 Every man who strives in the games exercises self-control in all things. Now they do it to receive a corruptible crown, but we an incorruptible.

9:26 I therefore run like that, as not uncertainly. I fight like that, as not beating the air,

9:27 but I beat my body and bring it into submission, lest by any means, after I have preached to others, I myself should be rejected.

I can tell you....no way I can maintain my projected 6:51 pace for the Fargo half marathon at this point. No way at all. But I have some time. We'll see. I'm not going to adjust my sub 1 hour 30 minute goal just yet!

I highly recommend this race to everyone. There will be a 2nd annual event next year. Please put it on your calendar if you are able to join!

Annnnnd, We're Back

Gosh, it has been a while since last posting. Work has been an absolute bear. I've been on business travel, and summer camps are in full swing.

First up, the Boy®. He got out of school on June 8. He done passed the third grade, just like Jethro Bodine of the Beverly Hillbillies. And just like Jethro, this boy can 'cipher' as he ranked in the 99th percentile in the district in his math assessment and came in at the 95th percentile in his reading assessment.

His soccer team has been on a roll and is still undefeated. The Boy® has done very well playing in goal and scored two goooooAAAAAALLLLLLLLs! in his last game.

The Boy® is now swimming on the Lifetime Fitness swim team. I guess that is my big news. 9-years old and already swimming 90-min workouts and keeping up with 14-year old girls. Think about that....90-minute workouts at the age of nine....and he thinks it is 'fun'. He'll be beating me by next summer!

As for me, the Achilles is healing slowly. Very slowly..if at all. I'm not even sure I can race next weekend (Lake Waconia) or the weekend after that (Minneman). I had signed up for both events ages ago prior to the Achilles mess.

My choices are to simply skip one or both. Or show up and compete in the swim and bike then drop out. Or suck it up, hold my head high and plan on walking the run.

I tried to run the other day and I gave up after 2-mins as the tendon is still not in a good spot. So, sort of depressed over that. To be honest, I think the ol' season is over. I've been biking and swimming to stay in shape if/when the Achilles lets me run again.

The Boy® and I made our obligatory weekend excursion to my parents lakeside retreat last weekend. Weather was pretty good and Gramps and grandson had a good time fishing off the dock as well as from the boat.



I witnessed a loon challenge a heron one morning, which was pretty neat. I was watching a loon when I spied a heron walking along the rushes.





The heron must have been close to the loon's nest as the loon let out a warning cry and then abruptly starting flapping its wings across the water towards the heron who quickly vacated.







I figured the loon couldn't take to the air because it had a bad Achilles.

At any rate, hope all your training is going well. I always call summer solstice the first day of fall as the days start to get shorter now. So much for summer!

Arizona Slideshow Recap

Video Description: Our recent trip to Arizona for spring break.

Location: Westin Kierland Resort in Scottsdale, Phoenix area, and Sedona.

Duration: 21 minutes, 44 seconds

Date Last Updated: Fri 03 Apr 2009 04:17:47 PM CDT

File Size: 58.6 MB

We Refuse To Leave

We are contemplating to refuse to check out of the hotel and never go back to The Tundra. Yet another drop dead gorgeous day in Scottsdale.

We slept in today as we were really wiped out by our day in Sedona. We ate a quick power breakfast at the nearby Safeway. We shopped a little in the Kierland Commons before meeting high school friend Mark Publow at Zinc Bistro for a great lunch...outside I may add. Shorts and loafers.

This was followed by another afternoon at the pool. Back to Tommy Bahamas to eat and then The Boy & I head to do some more go kart racing and my wife will enjoy a solitude 'spa' evening.

Hooking up with more high school friends on Weds preceded by a possible trip to the mineral museum.

Sedona and More Art

Well this is shaping up to be an expensive trip. After buying two original oils on Day One we invested in a copper sculpture for one of our background gardens. This is a wind sculpture and the movement is calming. Coming in at 6'7 it will be a wonderful outdoor piece.

Sedona is wonderful. Graham & I have decided it is a place to visit but not live. But we will return to hike all the mountain trails we saw while on our Hummer jeep tour. Great stuff.

Need for Speed

Nothing like a good go kart race! Graham and I lapped Mom. Our double car held the lead and had a blast.

Sunday In Scottsdale

Yesterday afternoon I attempted a run in the fantastic weather here in Scottsdale. I had been noticing that I was now able to actually push off from the ball of my left foot while walking. So why not try a run ?

I lasted about three blocks. The Achilles just was not in a proper place. If this is tendonitis it is a severe case. I know some cases of Achilles tendonitis can be a six week course. I'm now at two weeks and counting.

I have been swimming here in the lap (adult pool). They have one lane dedicated to laps. It is wonderful swimming outside. Strange because I'm working out while very white and very, ahem, overweight people lay beached on their chairs wondering what 'that fool is doing' while sipping on their sixteen cocktail before noon.

Our Sunday morning plan is a family hike to the summit of Lookout mountain and then a longer walk on its circumference trail to look at wildlife and flora. Two years ago we did Camelback....even The Boy who was only six. Have a wonderful Sunday wherever you may be.

Pool Day Two

Done with the education (NASA) and now all afternoon in the pool. Low 80's and 1 percent humidity....ahhhhhh.

NASA Challenger Center

We are spending part of our Saturday in Peoria at the Challenger learning center. The Boy hopes to work for NASA some day.

Key Lime Martini's

Two years ago we visited Tommy Bahama's cafe in Scottsdale where I sweet talked the waiter into providing me the recipe for their key lime martini. Tonight, the return!

Sitting outiside in March to dine. Doesn't get any better than this.

New Paintings

Two new oils by Pedro Frailie have been added to our collection. We went through over 50 works by Frailie & narrowed to 7 and worked from there. These cell phone pics won't do any justice but we are thrilled to be adding these works to our home.

Arizona Bound

Winter attempted one last strangle hold on us as our spring escape to Scottsdale was under way. As the plane taxied the pilot announced there would be a slight delay to de-ice the plane.

Instead of flying first class as we did to London last August we elected to hold onto those valuable frequent flyer miles and pile into the rear, like tuna into a can of Starkist. And there wasn't one empty seat. Thank goodness for noise canceling ear-phones!

I passed the time listening to Drive By Truckers....Donald Fagen (Kamakiriad)...and classic Bowie (Scary Monsters). I got caught up on new technology via the latest issue of 'Laptop'. And I played lots of mindless Bejeweled.

Tonight we plan to go shopping for some oil paintings in the art district of Scottsdale. No Elvis on black velvet !!! We opt for little known Russian painters and also a up and coming artist out of Spain, Pedro Frailie. Nice way to slow down & ease in vacation.

Home for the Next Week

On Thursday afternoon we'll be arriving at the Westin Kierland in Scottsdale for a family spring break.



Today it is 30-degrees with a dusting of snow on the ground. Thursday it'll be in the upper 70's in sunny Arizona. Most of our trip will be enjoyed in the lower 80's. We may elect not to return.

I was hoping to get in many a run while there. I'll be bringing the running gear along but the left Achilles is still barking and I'm not sure I'll do much more than soak in a Jacuzzi. Oh, I may get in a early morning swim or two in the adult pool and then opt for a massage in the poolside cabanas.



As time permits, I'll send in some Arizona updates for those remaining in the Tundra to slobber over. Hope all your training goes well!