Monday, May 28, 2012

Weekly Stats, Memorial day weekend.

Hope everybody had a nice long weekend! 

Totals for the week, 5 runs

Date Miles Pace BPM WHR% Cad Elev+ Elev- YPB
2012-05-22 4.58 9:45 132.3 70.2 87.4 69.3 60.6 1.371
2012-05-23 6.02 9:20 129.2 67.7 87.3 128.1 156.1 1.463
2012-05-24 4.75 9:26 125.2 64.4 88.6 58.3 86.9 1.490
2012-05-26 6.7 10:04 121.1 60.9 86.9 95.9 71.5 1.450
2012-05-27 13.54 9:48 119.6 59.7 87.3 731.5 677.0 1.524
Summary 35.59 9:43 123.8 63.2 87.4 1083.1 1052.1 1.476

Pretty happy with 35+ miles for the week.  On the 27th (Sunday) I did a 13+ run and took a hilly route..I need to really focus on hills for the Ragnar Relay. I'm pretty pleased with efficiency of the legs were pretty tired by the end of the week. I learned I'm not used to hills right now though!

One reason they were tired is that on the 26th I did a 'calibration run' where I run to the track at slow pace (2 miles) , and then did 2.5 miles of laps with each lap at 5bpm higher heart rate, then slow jog home (2 miles).  This is another way of measuring fitness.

Recently I found an old paper from the early days of HR monitors that talks about using this method to measure your lactate threshold (LT) in a non-invasive way (i.e no blood taken). More on this if I figure out how to do this. 

This is a pretty hard run, at the end for the last 400 I was running at 160 bpm and going at about 6:40 pace.

The next graph below shows the HR percentages of each run in the trailing 30 days. You can see the little multicolor band on the 2nd to last run on the right..that's the calibration run stepping through all the BPMs. On the left is the Eugene marathon followed by a bunch of days off. 

All the green and blue makes it clear I've been taking it easy on the paces and HRs for the most part.

Final graph below is average miles for the trailing 30 days. The 7 day smoothed data shows you I've kicked the miles up a lot this last week. The big dip in the red on the left is from the rest days after the marathon...(look at the gap in the graph above)

So miles are up but hard running is still low..even so this week will be a step back week a bit..and I really need to get back into strength training and drills/myrtle etc!


Friday, May 25, 2012

Ragnar assignments!

Since I'll be taking pictures and enjoying myself pacing Lynne in Berlin (hey, that rhymes!) I have decided to shift my focus of training to the relay...I should have plenty of fitness for Berlin to run a 4:15, which is Lynne's target. The key thing for both is to make sure we don't get injured ahead of time!

The race goes from Marina green in San Francisco to Calistoga...via Petaluma, Santa Rosa and Napa = 187.4 miles. The relay divides the distance into 36 legs: about 5 miles per leg on average. There are 12 runners in 2 vans, each runner runs 3 legs...each "+" in the map below is a handoff point (I think slap bracelets are used for this).
There are different mixes of runs...shorter/longer and hillyness so that different runner levels can all compete, which is great.

I'm runner 10 (2nd van) and doing 20.8 total miles. This is the 2nd longest total miles but I think I will be able to handle it fine.

The Ragnar website takes in each persons 10k pace as a calibration and which legs they are running and then figures out the possible average pace for the entire team (they have a lot of data on this by now!). Our average is listed as 8:58m/m, this means we will take about 28 hours to complete the course.

The starts are staggered on Friday based on this average speed to make sure that everybody finishes before dark and with time to enjoy the post race fun on Saturday afternoon. There is a requirement that the average for the team needs to be better than 11m/m ..slower than that and they can't start early enough to get there before dark on the second day.

I'm more worried about getting lost so I plan to study the maps carefully and also enter all the legs (and not just min)  into google mymaps so I have them on my phone.

Some advice I've gotten from another teammate that has run these before is that your half marathon pace is a good target...(adjusting for hills of course) so I will plan for that. My half marathon pace on the flat is about 8:22m/m mas o menos, if I'm well trained.

It's clear I'll need to do lots more hill training than usual as there are some lumpy roads on the way to Napa.
The first leg :

This next leg is "Moderate". 

The last leg is 8.8 miles and also "Very Hard"..has +300, -300 up-down. It's on the Silvarado trail on the east side of Napa valley..I ran this road during my first marathon in 2009 (except i was going the other way).

Pretty nice running along there but could be hot if it's afternoon (should be) and sunny (as it often is up there). 

I've discovered a lot of changes to the legs in the last few days, as well as some math errors, etc. One of our team members says that they aren't noted for super organization in that way and there may be changes at the last minute...not easy for two vans full of organizers, nerdy planner types to hear.

I guess this makes sense, because there are a lot of roads and places and permissions involved in something like this....glad I'm not doing that work!

Wednesday, May 23, 2012

......another Eugene photo

Taken by the Main Maniac himself, Steve Yee, (aka "Prez")  this picture was from 15 minutes after my finish. I lifted it from the MM May newsletter.  I still have my 3:55 pace band on my right wrist ;)

So, if you are a Maniac then even if the race photos don't come out at least you get some other shots! 

I stupidly took a space blanket at the finish ..not sure why as it was NOT cold ..u can see I was not wearing it already...wasteful. I was in much better shape than after CIM where I was limping around pretty badly.

It was already pretty sunny..a few clouds only.

Tuesday, May 22, 2012

Recognizing a stroke


Neurologists say that if they can get to a stroke victim within 3 hours they can totally reverse the effects of a stroke.


Remember the '3' steps, STR . Read and Learn!

Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke. Now doctors say a bystander can recognize a stroke by asking three simple questions :

S * Ask the individual to SMILE ..

T * = TALK. Ask the person to SPEAK A SIMPLE SENTENCE (Coherently) (eg 'It is sunny out today').

R * Ask him or her to RAISE BOTH ARMS .

If he or she has trouble with ANY ONE of these tasks, call the ambulance and describe the symptoms to the dispatcher.

NOTE : Another 'sign' of a stroke is

1. Ask the person to 'stick' out their tongue.
2. If the tongue is 'crooked', if it goes to one side or the other that is also an indication of a stroke.

A prominent cardiologist says if everyone who gets this status shares it; you can bet that at least one life will be saved.......remember: Smile, Talk, Raise Arms!

Sunday, May 20, 2012

DON'T Walk...RUN (and a doggie crisis.)

Tuesday I had a nice run. I felt fast and easy and ITCHING to go after my rest day on Monday...I take that as a good sign.

Split Dist Pace HR % WHR Cad YPB
1 1.0 8:53 123.0 62.5 89.0 1.611
2 1.0 8:59 127.0 65.8 89.0 1.543
3 1.0 9:03 126.0 65.0 87.0 1.543
4 1.0 9:03 126.0 65.0 87.0 1.543
5 1.0 8:46 131.0 69.2 88.0 1.533
6 1.0 9:04 131.0 69.2 87.0 1.482
7 0.18 7:13 147.0 82.5 92.0 1.658
Sum 6.18 8:54 127.8 66.5 88.0 1.545

An average  pace beyond "high base" ..I did some fast fartlek running I was feeling so good. Nothing too long but some surges.

Wednesday was a fun run too. It started with me heading out the door and finding a lady with two beautiful large golden retrievers hovering around the storm drain next to our house.

One of the dogs was very upset and barking and sniffing  and looking down the storm drain. It seems that he had dropped his favorite ball down there he'd had since he was a puppy.

not the dog I saw...but the same kind..except mine
was really upset rather than happy.
The lady was house/dog sitting for some friends and they had specifically told her "now don't lose his little ball....he's REALLY attached to it". So she was pretty upset too.

I looked at it the grate ..oye...very heavy and impossible to lift out without a tool to hook under the edge. The drain was shallow so all you had to do was get the grate off and then reach into the pipe...

I told her to call the city utilities desk...she was grateful for my sharing her angst at least and so I said good luck to her and  started my run...heading for my 9 mile bay trail loop. Goal was to same as previous high base..keep HR under 125 or so. A totally aerobic run...2:4 breathing...conversational pace, etc.

On the way back at about mile 7  I was confronted with a road crossing that was in the 'walk' state...but with only 5 seconds left on the clock (and me about 30 yards away). Probably not a great idea but could not resist flooring it and sprinting across before it went red.

Do you ever sprint for lights 8) ?

It felt great to do that but my HR was jacked up for a while after as you might expect ;)

When I got back from the run, I saw the local utility guy walking over to the grate with the perfect tool for the job. He lifted it up and reached in the pipe and pulled out a very slobbery, well loved, orange rubber ball. 

Right at that moment the women pulled up in her SUV....she was EXTREMELY grateful to see that ball!  ( she'd been surfing ebay and amazon looking for something like it just in case! 8) 

The dog is in a happy place again ;)

Here's the run numbers....the usual good economy I have these days..mile 5 is at a place in the trail where I always seem to do really well. It's a mystery...a totally flat place on the tidal marshes...the roadbed is crushed rock which you would think  would be worse than packed gravel..usually there is a real goose (not canadian..tons of those too) I have to dodge him along that stretch. (he's kind of pissed off all the time and hisses at everybody).

Split Dist Pace HR % WHR Cad YPB
1 1.0 9:33 112.0 53.3 88.0 1.645
2 1.0 9:27 121.0 60.8 88.0 1.539
3 1.0 9:46 119.0 59.2 87.0 1.514
4 1.0 9:10 123.0 62.5 88.0 1.561
5 1.0 8:45 125.0 64.2 88.0 1.609
6 1.0 9:16 126.0 65.0 88.0 1.507
7 1.0 9:32 125.0 64.2 87.0 1.477
8 1.0 9:43 122.0 61.7 87.0 1.485
9 1.0 9:25 120.0 60.0 88.0 1.558
10 0.11 8:47 128.0 66.7 90.0 1.565
Sum 9.11 9:23 121.5 61.2 87.7 1.542

These numbers  are pointing to a 9:05 - 9:10 pace at 125 bpm.  This is the best aerobic pace I've ever had...there is little drift over 9 miles which is much beyond the usual MAF pace 5 mile testing. 

Thursday out for a 2.7 mile @ 10:09 pace recovery to Bolder, Co. to attend the H.S. graduation of my nephew..yes, the one that thinks i couldn't finish the Pikes Peak Marathon. 

He's really a good kid..just not too swift even if he's everything-cum-laude. 

Friday I was pretty tired ...air travel? altitude? 9 mi run two days ago? marathon? not sure why but didn't fight it. I had intended to run about 5 but looped back to the hotel by 3.7. It was bright BRIGHT Colorado sunshine which practically stabs your eyes out and blows you over it's so intense. My pace was dog slow and the HR probably 5 beats high due to the altitude.

Saturday was a day off (the actual graduation) and Sunday I flew home.  When I got home it was 80F and I was going to wait to run but I was getting impatient so I went out anyway. I took a double water bottle and after a couple of miles realized that running 10 was not a good idea.

I cut it short at 5.7..I realized that i probably should run more warmer temp runs if I want to be ready for my relay in Sept..(and the Berlin marathon) ..they could be warm! I drank both bottles of water during my really cold temps that water would normally last 20 miles !

Split Dist Pace HR % WHR Cad YPB
1 1.0 9:44 112.0 53.3 87.0 1.625
2 1.0 9:48 120.0 60.0 87.0 1.494
3 1.0 10:12 119.0 59.2 86.0 1.450
4 1.0 10:15 122.0 61.7 85.0 1.426
5 1.0 10:01 121.0 60.8 86.0 1.451
6 0.71 9:55 123.0 62.5 86.0 1.442
Sum 5.71 9:59 119.4 59.5 86.2 1.502

27.6 miles for the week. I'd hoped for more this week but what with travel and heat I'm happy.

Thursday, May 17, 2012

Learning to run with a faster cadence

Back in 2009 when I was ran my first marathon and then started thinking I could ramp up my speed, I ran into all kinds of AT problems. Eventually to solve the problem I learned to keep a shorter stride, no over-striding, and a midfoot strike. To do this and not slow down you need a higher cadence.

Since I'm a data nerd, to help with that I bought the little cadence sensor that works with the Garmin(s). Here's a plot of some of my cadences vs pace for 90 days of running back in 2009:

 Here's  the same kind of plot, but from 90 days prior to now:

My 9 minute cadence has gone from 82.9 to 88.3 steps /min, a 6.1% increase in cadence.  The slope has gone from 1.65 cad per min/mile to 2.06. This means for each 2.0 step/min increase in cadence, I pick up a minute per mile in pace.  

Essentially, I have a faster cadence at any pace, and I use cadence improvements to get more of my speed when I increase my pace that I did  before.

A lot of speed does come from stride lengthening but keeping the cadence up i think reduces the chances for injury. In addition, having an efficient long stride AND the ability to a fast stride gives you more ways extract all the energy out of your muscles in a marathon.

I think a faster stride also increases running economy (the energy cost of running). Running with a slow, bounding stride means you are asking your leg muscles to store the elastic energy of rebound in your muscles for a long time.

Muscles are wet sloppy bio-goop, not metal. They don't store energy well...if you want to get out the energy  you put in you need to do it quickly before is dissipates as heat. Hence the evolution of drills like 100-ups and short fast strides that harvest the rebound energy as snappy as possible. Elite runners are in the air all the time and have very very short ground contact times!

YMMV, but I feel if you want to avoid overstriding or other biomechanical problems a cadence sensor to give you feedback and to keep you honest might help. 

Sunday, May 13, 2012

Summer is HERE (and new Brooks shoes)

Summer is here! The photo on the left is from our garden and was taken very late in the afternoon with cell phone, of all things. Phone cameras are getting pretty darn good!

 This was a pretty great week considering it's only the 2nd week after running Eugene. A very fast recovery for me.

Saturday I took it easier as I felt a bit tired and did a short run of 3+ miles..

I noticed my Brooks were feeling pretty harsh during the week and especially on this run. I looked up the miles I have on's almost 400 and the nobbles are almost gone under the midfoot. I was also starting to feel a bit of a hotspot on the midfoot. So Saturday went  and bought a new pair of Brooks Launches.

Ahhh cushy again. Sunday morning went out and felt great in them:

Split Dist Pace HR % WHR Cad YPB
1 1.0 9:41 111.0 52.5 87.0 1.637
2 1.0 9:08 125.0 64.2 88.0 1.542
3 1.0 9:04 126.0 65.0 88.0 1.541
4 1.0 9:20 125.0 64.2 88.0 1.509
5 1.0 9:25 124.0 63.3 87.0 1.507
6 1.0 9:05 126.0 65.0 88.0 1.538
7 0.41 8:51 127.0 65.8 88.0 1.564
Sum 6.41 9:15 123.0 62.5 87.7 1.546

After this run went to a park in Saratoga for a BBQ picnic combined with a group 'scavenger' or 'treasure' hunt. This involved clue solving mixed with some trail running and hiking to the tune of another 3-4 miles with 1000' feet of switchbacks...none of this with a Garmin of course and not included in the stats below.

 It was a really nice day in in the low 70s and clear. I ate a lot of food afterward but it was worth it 8)

Summary for the week, 5 runs:

Total hours: 04:21:59
Total miles:  27.9
Ave Pace:     9:22
Elev Gain:   185.9
Elev Loss:   191.5
Ave BPM:     122.4
Ave Cad:      87.4
Yards/beat:  1.53

This week we will up the miles again but still keep the HRs sub 130-125.  You can 
see my 7 runs since the marathon(big spike at about -15 days) on the 90 day graph below. I have kept the HR down low for now (60-70% WHR, green)

Thursday, May 10, 2012

Back in the Saddle...and WHR explained

Saturday and Sundays runs last week were pleasant but slow and +10 on the HR..still tired from the marathon in some way? ....and the temps a bit warm..who knows?

Rest day Monday. 

Tuesday out for a 5 miles base run, plus lower body weights after:

Split Dist Pace HR % WHR Cad YPB
1 1.00 9:48 110 52.5 86 1.632
2 1.00 9:10 125 64.8 88 1.537
3 1.00 9:02 125 64.8 88 1.560
4 1.00 9:03 125 64.8 87 1.556
5 0.82 9:20 126 65.6 86 1.496
Sum 4.82 9:16 121.9 62.2 87.0 1.557

A great run! Felt wonderful. Amazing paces and HR,  easy breathing. We are back and feeling pretty fit.

Split Dist Pace HR % WHR Cad YPB
1 1.00 9:40 112 54.1 87 1.627
2 1.00 9:29 122 62.3 88 1.522
3 1.00 9:25 118 59.0 87 1.585
4 1.00 9:03 121 61.5 88 1.608
5 1.00 9:00 126 65.6 88 1.554
6 1.00 9:06 125 64.8 88 1.545
7 1.00 8:59 127 66.4 88 1.541
8 0.58 10:24 117 58.2 85 1.436
Sum 7.58 9:20 121.1 61.5 87.5 1.560

Another great run, this one shows great efficiency all the way through to the cooldown: 9:00-ish paces at 125bpm. I felt fast and easy again. Legs a bit sore later in the day. 

Today was "bike to work day" and I road in and didn't run today. Riding to work is so quick (I live about 3 miles away) and so tricky with morning traffic  (read crazy drivers) I'm not likely to make it a habit. I'd rather ride were and when there are no cars.

Pictures of Julie and Raina and I taken at their Eugene marathon post race pizza and beer get-together at "Pappys". 


Working Heart Range (WHR) also called HRR "heart rate reserve"

Raina asked me to explain WHR "working heart range". Many people track effort as a percent of HR max. For example I know I'm very close to my upper limit at 168 bpm. That's actually pretty close to the "220-age" formula but I also did a treadmill test for my wife's sake back in 2007 when I started running and I think it's still about there.

There are problems with using HR max as a guide. Lets take two people with an HR max of 200. (e.g. two 20 year olds)

Beginner runner A has a resting HR of 90. Fit runner B has a resting HR of 45.

If a training guide says to run at  "60%" of HR max to both of these runners that is the same number :  .6 * 200 = 120bpm.

For runner A this is 30 bpm faster than resting, for runner B that is 120-45 = 75 bpm faster than resting. Very different effort levels! 

WHR or "Working Heart Range" is a different scale that looks at the actual full dynamic output range your heart has ..not just the max... we look at the resting HR in our equations as well:

Runner B has a WHR of 200(max)-45(resting) = 155 bpm to play with from resting to all-out running.

Runner A has a WHR of 110 bpm...(200 - 90).   A "60%" WHR for Runner A would be 110 * .6  + 90(resting) = 66 + 90 = 156.

For Runner B would be 155 * .6 + 45 = 138. Runner B has a much bigger range of possible paces because of her larger WHR...shes going to be about to reach much higher paces. 

All heart rate "zones" should be percents out of WHR if you ask me.

None of this really matters when you are tuned in to what are your paces vs know what is sustainable for you (you can converse) and what  is difficult (no more talking) etc. You can feel it.

But I'm a data nerd and I like to also see the helps me feel more confident to see the objective fact supporting the notion, not just my feeling. By measuring my paces vs my WHR I can see when I am becoming more fit without running a time trial...which is nice. (Not that you don't need to also run fast and do time trials to figure out your fitness too!)

My HR Max is 168 and my resting HR is now 48-46. So my WHR is about 120 bpm. 

From Wikipedia here's the same story told another way: 

The Target Heart Rate or Training Heart Rate (THR) is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies based mostly on age; however, a person's physical condition, gender, and previous training also are used in the calculation. Below are two ways to calculate one's THR. In each of these methods, there is an element called "intensity" which is expressed as a percentage. The THR can be calculated as a range of 65%–85% intensity. However, it is crucial to derive an accurate HRmax to ensure these calculations are meaningful (see above).
Example for someone with a HRmax of 180(age 40, estimating HRmax As 220 − age):
65% Intensity: (220 − (age = 40)) × 0.65 → 117 bpm
85% Intensity: (220 − (age = 40)) × 0.85 → 153 bpm

[edit]Karvonen method (this is the WHR or HRR method)

The Karvonen method factors in resting heart rate (HRrest) to calculate target heart rate (THR), using a range of 50–85% intensity:
THR = ((HRmax − HRrest) × % intensity) + HRrest
Example for someone with a HRmax of 180 and a HRrest of 70:
50% Intensity: ((180 − 70) × 0.50) + 70 = 125 bpm
85% Intensity: ((180 − 70) × 0.85) + 70 = 163 bpm


Tuesday, May 08, 2012

Cumulative vs average pace in 8 road marathons

Here I plot the current cumulative 'banking' of seconds over the actual average pace I ended up running for the marathon. You can roughly think of the curves that arc upward as showing races that targeted a slower pace than achieved with a kick at the end. 

Races that arc downward show a pace that starts faster than the achieved and with a fade at the end.

At Eugene (blue) we got about 50 secs up on the average pace for 3:54:54 marathon at mile 17..and then held to miles 19-20..and then started to burn through the extra seconds.

At the half I was about 40 secs the second half was 80 seconds slower than the first half.  This is pretty good....80 seconds out of about 117 minutes in the half would be less than a 1% fade. 

If you remember this post I found the typical male at Eugene fades about 4% in my speed range, so I did ok. 

The black line shows the Meyer's typical pace and you can see that this shows a 100s or so pad and then fade.

The red line slows LA marathon which has the big hill by Disney hall in the early miles ...and then we ran a pace that was slower than our eventual we get a linear adding of seconds each mile...then we hit the big downhills at the end and pull the time right down.

CIM (orange) also shows this..a linear increase (I was holding a 3:58 pace) then a kick that brings the time down to the average (3:56 finish)

CPH (green) was more even some bumps due to hills but pretty darn even.

Here are the older slower marathons. Again more wiggles due to .25 mile splits. The black line (SFM '10), my old PR 4:06 shows me holding a steady pace  that was quite fast compared to my average adn then at mile 21.5 we lost the 4:00 pace group and slid 6 minutes. Ouch. I remember that 6 miles and it was not fun 8/

Anyway, another tool for picking apart performance. 8)

Sunday, May 06, 2012

Eugene + 1 week, final thoughts.

Saturday I ran 4.8 @ 9:41 and Sunday 8.8 @ 10:08. I felt happy to be running again in bright sunshine and warm weather...a great day out here.

I have recovered well, but I could tell I'm still tired from the race in subtle ways,  so I went slowly and just enjoyed puttering along at a slow pace. A 10:00 pace is a fine speed to see the world and think whatever thoughts pop into our head. 

The bib #B1781  and medal are now up on my wall-of-running. This is in the master bath on the outside of a short wall that embeds the double sinks. The great thing is that a casual observer would not see it from the hallway since its hidden., but I can see it easily.

I don't have a medal rack or anything, I just use pushpins to stick the ribbons into the drywall. (I'm quite able to spackle and paint someday) 

On the lower right are the pace bands from CIM and Eugene...couldn't throw them away yet 8)

Soon I'll put up the maps for my next races. Toni will comment if she doesn't see a new map for the next race go up eventually ;)


So, what's is next? I have the SF to Napa Ragnar Relay in Sept 14-15 and the Berlin Marathon 2 weeks later on the 30th. The Relay will be the equivalent of my last long run before the Marathon, although Jill has warned me it will leave me *way* more tired. But that's ok, it will be some high quality running so we'll just get some high quality rest in the week after.

Just to keep perspective, Berlin is 21 weeks from today. I will be well trained for it but most likely not in PR shape. Assuming reasonable weather, my goal would be 4:00 and 4:05 (or to pace Lynne at whatever pace she wants to shoot for) and take a huge boat-load of pictures of this cool city and race!

I wouldn't mind doing some shorter races for a change in the next few months too ;)


Meanwhile, just base running for 3-4 weeks. 

I'm exploring the options for swim coaching. Swimming is about the most form-intensive sport you can do and I so need some coaching to get me doing it properly (Sorry Jill, but for this beginning phase I think I need some live eyeballs helping with immediate feedback). I want a coach that is going to teach specifically for triathlon swimming.

I've also researched a good place to get a bike fit..which I've never had done. And I've also researched which bike trainer mount I'm going to get. I want to be able to really wail the quality rides with the bike in the trainer and not have to worry about getting mashed by a car. Then the road miles I will do riding to/from work on bike paths and on Sunday mornings when the traffic is very low.

I probably will sign up for an olympic distance tri eventually  (that's 1.5 km swim, 40km ride, 10k run)  Shorter than  just isn't worth all the gear hassles if you ask me...its all transitions.

It's not going to be easy to find one with an ocean swim, which I also want to do. The best ones are down in Santa Cruz (natch!) and one of them is while I'm away in Berlin time frame. I may have to shoot for next year but I'm sure I can get a good chunk of technique down this summer. I have a couple of friends at work that could do an ocean swim with me down at S.Cruz. and there is a local club that holds practice swim/5k runs at a nice lake. 

A lot to keep me busy. I'm a bit lazy getting going on the swim / bike usual, but I've set myself a goal to get more solid in other sports besides running and I have no excuse now after nailing CIM and Eugene. 


Hope everybody had fun at the races today! 

I peeked and saw that Jeff did pretty well for a mongo hilly and warm (up to 80F at the end for him? ) race ....Flying Pig....we'll have to wait for the RR.