Tri & Dive

Back online...

2010-04-03T14:08:00.001-07:00

As I prepare for another extended period overseas, it's time to get back to posting on this site... More to follow soon...

A Few Suggestions On What To Do When You Miss Being At Sea:

2009-10-14T08:41:00.000-07:00

1. Invite 200 of your not-so-closest friends to come over, then board up all the windows and doors to your house for 6 moths. after 6 months is up, take down the boards, and since you're on duty that day, wave at your friends and family through the front window of your home.
2. Sleep on the shelf in your closet. Replace the closet door with a curtain. Six hours after you go to sleep, have your spouse whip open the curtain, shine a flashlight in your eyes, and mumble "Sorry, wrong rack."
3. Have your next door neighbor come over each day at 6am and blow a whistle so loud that Helen Keller could hear it and shout, "Reveille, reveille, all hands heave out."
4. Put lube oil in your humidifier instead of water and set it to "High".
5. Don't watch TV except movies in the middle of the night. Also, have your family vote on which movie to watch, then show a different one.
6. Leave a lawnmower running in your living room six hours a day for proper noise level.
7. Have the paperboy give you a haircut.
8. Install a fluorescent light bulb underneath your coffee table. Lie underneath it while reading a book.
9. Have you mother-in-law write down everything she's going to do the next day and read it to you.
10. Submit a written request form to your father-in-law, asking if it's o.k. for you to leave your house before 3pm.
11. Have your neighbor collect all your mail for a month, losing every 5th item.
12. Spend $20,000 on a satellite system for your TV, but only watch CNN and the weather channel.
13. Renovate your bathroom. Build a wall across the middle of your bathtub and move the shower head down to chest level. When you take showers, make sure you shut off the water while soaping up. 14. Buy a trash compactor and only use it once a week. Store up garbage in the other side of your bathtub.
15. Once a month take every major appliance completely apart and them put them back together.
16. Empty all the garbage bins in your house, and sweep your driveway 3 times a day, whether they need it or not.
17. " Needle gun " the aluminum siding on your house after your neighbors have gone to bed.
18. Post a menu on the refrigerator door informing your family that you are having steak for dinner. After making them wait in line for at least an hour, inform them that you are out of steak, but you have dried ham and hot dogs. Repeat daily until they no longer pay attention to the menu and just ask for hot dogs.
19. Use 18 scoops of coffee per pot and allow it to sit for 5 or 6 hours before drinking.
20. Wake up every night at midnight and have a peanut butter and jelly sandwich on stale bread, if anything. (Optional: Canned ravioli or cold soup).
21. Make up your family menu a week ahead of time without looking in your food cabinets or refrigerator.
22. When making cakes, prop up one side of the pan while it is baking. Then spread icing really thick on one side to level off the top.
23. Every so often, throw your cat into the swimming pool, shout "Man overboard, ship recovery!", run into the kitchen and sweep all the pots/pans/dishes off of the counter onto the floor, then yell at your spouse for not having the place "stowed for sea".
24. Put on the headphones from your stereo (don't plug them in). Go and stand in front of your stove. Say (to nobody in particular) "Stove manned and ready". Stand there for 3 or 4 hours. Say (once again to nobody in particular) "Stove secured". Roll up the headphone cord and put them away.
25. Do heavy physical labor all day, then stay up all night monitoring a radio tuned in between stations.
26. Set your alarm clock to go off at random times during the night. When it goes off, jump out of bed and get dressed as fast as you can, then run out into your yard and break out the garden hose.
27. In the middle of January, place a podium at the end of your driveway. Have your family stand watches at the podium, rotating at 4 hour intervals.
28. Every couple of weeks, dress up in your best clothes and go to the scummiest part of town, find the most run down, trashy bar you can, pay $10 for a beer until you are hammered, then walk home in the freezing cold.
29. Lock yourself and your family in your house for 6 weeks. then tell them that at the end of the 6th week, you're going to take them to Disneyland for " weekend liberty ". when the end of the 6th week rolls around, inform them that Disneyland has been canceled due to the fact that they need to get ready for ORSE, and that it will be another week before they can leave the house.
30. Eat the raunchiest Mexican food you can find for 3 days straight, then lock the bathroom door for 12 hours, and hang a sign on it that reads "secured, contact OA DIV at X-3053."

I just wanted to post a picture... Of myself

2009-10-08T20:01:00.001-07:00

I was just feeling a little egocentric (it's the whole BLOG thing) so I'm just downloading a photo from Austria...

Settling in...

2009-09-28T10:14:00.000-07:00

I've enjoyed the good fortune to have beer in Munich, Espresso in Milan, "health water" in Chesky-Krumlov, Coca Cola in Atlanta, Kir in Paris, and countless other experiences.

However, I never grow tired of having a glass of water on the family deck.

There are houses and there are homes... It's good to be home.

Good fortune...

2009-09-06T05:26:00.000-07:00

Last week, the results of the annual Command Board were posted. The Board will give me a chance to Command Boat Division 93. This Boat Division provides port security and harbor defense in an expeditionary environment. It's an extremely capable group of sailors with whom I've worked in the past. I couldn't have received a better honor.

The things we see on a ride...

2009-08-31T12:06:00.000-07:00

A wise German-American Owl?

I can't tell you why the birds were displayed in a town celebrating its 400th anniversary, but it definitely made me smile...

Munich (and Dachau)...

2009-08-29T13:29:00.000-07:00

A day of highs and lows...

I spent the morning at Dachau. It's sobering to realize the depths to which man can descend.

The afternoon was spent in Munich which was enjoyable. A slight breeze of Fall in the air left me feeling refreshed.

Finally, the evening was spent with good news... It appears I'll be given the opportunity to Command Boat Division 93 next year. I know the men and their capabilities... This will be one heck of an honor.

Almost time to go...

2009-08-27T12:01:00.000-07:00

In two weeks, I'll be sitting at home. While I'm looking forward to re-cultivating some friendships, I can say with sincerity that I'll truly miss living in Europe.

2009-08-09T01:50:00.001-07:00

Even when sore, it's impossible to be unhappy when riding a bike on a sunny day.

This calf looks fine... So, why does it hurt? An MRI scheduled for Wednesday should give some answers.
Oh... And ironically, there's a "wear a helmet" AFN service announcement on T.V. right now...

The new puppy-mobile (oh... And bike carrier)...

2009-08-03T09:47:00.000-07:00

Thanks to the Obama-administration's CARS program, I was able to buy a bit nicer car... Just doin' our part for the economy:-)

Wetting down...

2009-08-02T00:03:00.000-07:00

It's a tradition that when an Officer is promoted, they throw a party to thank their friends, family, and co-workers for the support. Often this is done at a local pub.

This is a fine tradition, but I wanted to do things my way. Therefore, my wetting down celebration began with 3 hours on the bike. Subsequently, the Mike and Angie Buckley were kind enough to host a BBQ at their home on base.

It was a beautiful day and I really appreciated the efforts of those who showed up for a warm, hilly ride.

ADHD...

2009-07-27T11:05:00.000-07:00

I don't sit still very well... Never have... T.V. is something to visually stimulate you while you do something else...

So... When a completely ADHD guy who is used to swimming, biking, and running 20+ hours each week, can't workout... It's time to find alternatives...

Voila! Guitar, physical therapy, stretching, icing, applying for a new job, and completing a new online educational program... Problem solved!

Travel tracker...

2009-07-23T10:14:00.000-07:00

It's been a pretty good year of travel. Since arriving in January, I've managed to visit the following cities:

Amsterdam

Armenia

--Yerevan

Austria

--Salzburg

--Innsbruck

Azerbaijan

--Baku

Belgium

--Brussels

--Ninove

Czech Republic

--Prague

--Karlovy Vary

France

--Paris

--Strasbourg

--Colmar

Georgia

--Tbilisi

Germany

--Stuttgart

--Frankfurt

--Heidelberg

--Eagle's Nest

--Rothenburg

Italy

--Milan

--Cambiago

--Bellagio

--Bergamo

--Como

--Bormio

Ukraine

--Kyiv

Not a bad year at all...

Eating for my country...

2009-07-18T10:05:00.000-07:00

Another trip to the Caucasus and further confirmation of the wonderful hospitality of our hosts... Despite some stomach issues, I really enjoyed the meals. Further, our meetings were a productive outlet for continued cooperative relations with Armenia.

Paris lights... U2 (again)...

2009-07-12T13:18:00.001-07:00

Just a quick drive to Paris for U2 this weekend.

Off to Armenia tomorrow for work.

Not a bad way to spend an evening...

2009-07-09T12:17:00.000-07:00

U2 in Milan... Followed by a 5.5 hour drive back to Stuttgart... Followed by some great memories...

Bono was in rare form (lots of political commentary). However, it was The Edge and his yellow Telecaster that drew my attention...

Let me in the sound...

Rail it out...

2009-07-05T05:07:00.000-07:00

The climb to the Passo Foscagno isn't overly difficult...

The descent is a dream... Wide open corners, fresh pavement, 5.5% grade (average)... Only a few switchbacks... It's the type of descent designed to test a new bike...

Diggler was freakishly stable around 80 kph... I shiver to think how fast I could have ridden if it hadn't been for the traffic (and my own conservative approach any time I ride a descent for the first time).

With uncertain weather in the mountains, I beat feet back to Bormio for an afternoon watching the Tour live on RAI DUE and some time in the spa.

Keep chippin' away...

2009-07-05T03:53:00.000-07:00

38 switchbacks

The highest road in the Italian Alps

1533 vertical METERS (like 5,000 feet or something silly)

22 kilometers

Highest point is at 2758 meters above sea level (the air is a bit thinner up there)

Oh, and that's the "easy" side...

Like so many things in life, the Stelvio takes patience and a relentless desire to keep moving forward. You needn't bother looking to the top until you are there. Most of the time, one is happy just making it to the next switchback or tunnel.

The reward? Tourist shops, a warm Coke, and the most hair-raising, technical descent (minus guard rails in many spots) you'll ever ride.

Diggler...

2009-07-03T12:48:00.000-07:00

It seems the proper way to conduct the first ride on the Colnago was to drive to the Italian Alps and ride the Gavia Pass (the same one Andy Hampsten used to win the Giro in 1988):

From The Day the Big Men Cried, a tale from the 1988 Giro d'Italia, where there's a blizzard during stage 14:

I grabbed a plastic hat, long-finger gloves, and Oakley Pilots and took off down the pass for Bormio, a mere 15 kilometers away. I thought I could ride 15 kilometers in any condition, at any time, anywhere on Earth. I have never been more wrong in my life.

After a brilliant climb, Van de Velde, forsaking extra clothes in order to gain time on the descent, was the leader on the road and had the pink jersey waiting for him in Bormio. Only 2 kilometers of descending later, Van de Velde was on his knees in tears. Savagely hypothermic, he crawled into a car to warm up. One hour later, he got out of the car and rode to the finish way outside the time limit....

Meanwhile, I kept my head down and hammered, following the tire grooves through the snow. After only 1 kilometer, I was bloody cold. After 2 kilometers, I was frozen to the core. After only 3 kilometers, I was laughing like a lunatic and passed Rolf Sorensen, screaming at the top of my lungs in an attempt to generate some warmth. After 5 kilometers, I was crying and about to slip into a frozen coma. About halfway down, I was not thinking straight and was making poor choices. At one point, I got off my bike and began to run back up the hill in a lame attempt to warm up.

Fortunately, I had GREAT weather (despite a chilly descent).

The bike will be named "Diggler" because it's stiff, but can be ridden all day long... Probably not appropriate for all audiences, but it's just an accurate description of the Colnago EPS.

Milestones and Mentors...

2009-07-01T11:52:00.000-07:00

Today, I reached a Navy milestone when Vice Admiral Richard K. Gallagher "pinned on" my Silver Oak Leaves signifying that I've attained the rank of Commander. I'm proud, but I must admit a continuous need to "prove myself." Nevertheless, one never attains goals without the aid of others and this seems like a good time to recognize a few of those who have taken extra care to help me develop (many of them continue to mentor and guide me today).

Master Chief Jim Matthews--My first "Chief." Jim's calm demeanor and dry wit allowed me to weather many challenges during my first shipboard tour. Simply put, Jim reinforced my belief that smart men need to be told WHAT to do... Not HOW to do it.

Admiral Robert "Rat" Willard--My first C.O. allowed his Junior Officers to fail (as long as they learned and progressed).

RADM Jack Natter--If I hadn't attended his daughter's wedding and been inspired by his commitment to Service (in the Navy Reserve), I'd have never affiliated with the Reserves.

CAPT Jan Schwarzenberg--A prolific mentor, CAPT S. provides guidance to nearly every Diver and EOD Officer in the Reserves.

Commodore (CAPT) Scott Jerabek--A Warrior, a family man, an inspiration. He entrusted me with my first Command (IBU-11). His legacy will be the hundreds of Officers and Enlisted he has inspired through sheer force of positive personality.

Col (Ret)--Paul Van Gorden--An intellect and realist at CGSC. He tolerated my biting comments and challenged my thinking while keeping things "fun."

LTJG Marc Heise--My friend who pushed me through my first solo 24-Hour Mountain Bike Race and who has the courage to tell me (many times) when I am wrong.

Master Chief (Ret) John Wright--My SEL at IBU-11. A fine example of an old school Chief.

My many friends on land and sea who tolerate my "relief valve" personality and rein in my "big ideas" when they border on nutty.

There are many others as well. Lists can be dangerous. Everyone touches us in different ways. However, I needed to mention this group today as every one of them kept me on course at times when I was considering a different route.

Ready to be ridden...

2009-06-25T13:09:00.001-07:00

It is ALIVE!!!

What's the dealio with my heelio?

2009-06-24T11:46:00.000-07:00

Well, I think it's official that running season is over for a while and cycling will be curtailed (I'm still climbing the Gavia and pretending to be Hampsten at the '88 Giro though)...

The GOOD NEWS? Absolutely... I get to focus on my guitar playing. I said earlier this year that it's EASY to fall into ruts in life and simply repeat the same activities. The result is that we don't maximize our personal development. While I don't like being injured, I think this is the perfect opportunity to reflect on my good overall health and the many other outlets for personal growth I can pursue.

Of course, if anyone knows any Ancient Chinese secrets for healing, I'm all ears:-)

Overcoming...

2009-06-05T09:28:00.000-07:00

I'm frustrated. I can't seem to overcome some recent injuries and I'm not sure what I'll be doing this Fall (Professionally or Athletically)... This uncertainty has left me a little bit edgy.

Then, I took a moment and closed my eyes and reflected on the tremendous uncertainty these men felt. I internalized it, compared it to mine, and then thanked my God that I don't need to face the day ahead that these men did.

Additionally, one look at this photo helps me realize that ordinary men are capable of extraordinary things.

Switzerland

2009-05-29T11:50:00.001-07:00

If I weren't headed directly to Italy, I'd have stopped for more than pictures... I think I'll be returning to ride here in the next couple months...

A few more shots...

2009-05-27T11:11:00.001-07:00

Pasta, olives, fish... A great way to end the day in Como.

It's great to make friends... Cycling can bring us together.

My buddy Mike getting fit to a Colnago by Ernesto himself... A rare treat.

First shots from Como/Bellagio/Bergamo...

2009-05-26T12:23:00.001-07:00

There is nothing as enjoyable as riding sans casque...

However, it's reserved for uphill on hot climbs when I'm feeling spicy...

The climb to Madonna del Ghisallo begins...

Enjoying a little time in Bellagio...

Rest in peace...

2009-05-20T11:28:00.001-07:00

Business travel...

2009-05-17T08:38:00.000-07:00

Tbilisi, Georgia

President Saakashvilli

Standing on Stalin's doorstep...

Baku, Azerbaijan

I had the great honor of spending the week guiding a delegation from the Council on Foreign Relations through Stuttgart, Baku (Azerbaijan), Tbilisi (Georgia), and Kiev (Ukraine). Here's a snapshot of the week:

1. Met with 2 Presidents (Aliyev and Saakashvilli).

2. Ate dinner at three different Ambassador's residences.

3. Met with key leadership in 3 countries (Foreign Ministers, Ministers of Economic Development, Opposition Party members, and many others).

4. Visited Gori and Stalin's childhood home... It's pretty amazing to think we were fighting the Soviets in the Cold War 20 years ago.

5. Enjoyed 1 morning of culture in Kiev (this was a seriously intense work week).

I thought I'd provide a few thoughts:

1. The members (minus one real jerk) were an impressive group who have accomplished a lot in their professional careers.

2. Having police escorts while traveling is really convenient (NO STOPPING IN TRAFFIC:-).

3. The Caucasus will continue to face significant challenges. It would be great if the U.S. was a little more aware of these critical countries.

4. We need to find a way to ensure our Ambassadorial posts are manned soon (many are about to be unfilled as current Ambassadors complete tours or retire).

5. Russia understands strategy and it will take adept diplomacy by the U.S. to ensure the needs of these countries and our own can be met.

OUCH!!!!!!!!

2009-05-04T13:16:00.000-07:00

Geez... Out of nowhere my Achilles Tendon has flared up... I can't do any "real" training right now. Hopefully, a little time off and I'll be back on track, but I'm going crazy right now.

I like this quote...

2009-04-28T09:59:00.000-07:00

Whoever ceases to be a student has never been a student.

- George Iles

Thanks Jered! Flanders pictures...

2009-04-26T07:36:00.001-07:00

Thanks to Jered Gruber at www.pezcyclingnews.com, I have PROOF that I actually rode the Mur in Flanders.

Jered is a great young writer/photographer/adventurer/professional cyclist (hint, he's always looking for additional work/adventures). We rode the final 50km of Flanders together and I'm looking forward to exploring the Alps/Dolomites with him and his girlfriend in the months ahead.

Game on!!!

Am I really smiling while climbing on the cobbles?

I'm definitely smiling while climbing on the smooth stuff.

I swear... My pockets are full... I'm really not that fat!

Pink Flamingos and Tulips?

2009-04-23T12:52:00.001-07:00

Honestly, I love running in Portland, but I've NEVER seen sights like these on my "normal" commute run at home. Between the multi-colored tulips and the Pink Flamingos, I just couldn't stop smiling.

Yep! It's REAL!

One of the MANY Stuttgart Stallions in the park.

A rainbow of colors.

Spring trees...

2009-04-16T11:31:00.000-07:00

D.C. has the Cherry Blossoms and Stuttgart has... Well, I don't know what type of trees they are, but I find them really beautiful.

Pretty good day...

2009-04-12T08:50:00.000-07:00

Schnitzel, Spaetzl, Beer... THAT is recovery...

Bonked with 15 miles until home... Obviously I HAD to have the ice cream...

Just one of many images from the day... Nearly 90 miles of great riding...

Happy...

2009-04-10T11:59:00.001-07:00

These two make me smile...

Building the perfect beast...

2009-04-08T11:50:00.000-07:00

http://insider.bikeradar.com/colnago/video/the-full-creation-of-an-EPS-frame/

Cobbles anyone?

2009-04-05T09:06:00.001-07:00

They look innocuous enough...

Just a few of the 17,000+ riders who participated on Saturday...

The Ronde

2009-04-05T08:55:00.000-07:00

Will the "Great Pumpkin" handle the cobbles? Will I?

Puttin' on my "Belgian face" at dinner Friday night.

160 kilometers ridden

16 Climbs

30 kilometers of cobbles

Numb fingers

Big smiles

Go Georgie Go!!!

2009-03-31T12:07:00.001-07:00

It's time to claim your crown...

Getting ready for Flanders...

2009-03-28T10:06:00.000-07:00

I'm doing it... Tour of Flanders (Ronde van Vlaanderen) ride on 04 April. I don't have the fitness to ride the full 256km. So, I'll do the 140km ride.

I think that 90 miles on steep, cobbled roads (in the cold/rain) should be adequate to confirm that I don't have what it takes to race as a Belgian Pro:-)

I think it will be a ton of fun.

Thank God it started snowing again...

2009-03-24T12:11:00.000-07:00

Now, I'll have more time to wear my sweet new HUP Woolie... Classic Euro-chic while totally functional... Flanders, here I come!

Birthday dinner

2009-03-22T10:36:00.001-07:00

Not Robert, Rachel, nor Penny's cake, but... Hey, after today's ride... EVERYTHING will taste good.

First day of Spring

2009-03-21T13:26:00.001-07:00

12 miles of hills... Warm(ish) weather... Nice people... La Primavera...
A view from the top of "auchthell" (8-hell)... 8 minutes of steep climbing... Someday, we'll run it 8 times...

The decision has been made...

2009-03-19T12:04:00.001-07:00

Heidelberg...

2009-03-14T15:41:00.000-07:00

We ended the day with a great dinner. Eating outside for the first time (albeit with a blanket on my lap). It was relaxing to sit and watch the crowds pass.
John and I at the Neckar River.
This guy seemed to be living a life of luxury at the Castle Garden. He's looking pretty fit for a 300 year old man...

A few highlights of my weekend...

2009-03-13T13:43:00.001-07:00

On the left is Paolo Colnago. He once fit Eddy Merckx to his bike. On Monday, he spent an hour fitting me to mine... In a great twist of irony, I traveled 9,000 miles to learn that I should ride a stock size 52 sloping... I guess that shouldn't be a surprise since I've ridden my current Colnago more than 40,000 miles (happily).

On the right is Andrea Cinelli. He's the son of Cino Cinelli (founder of the company). He's a man of grace and a true gentleman.
As I wandered through Milan, I really hoped to see a sheepdog... Imagine my happy surprise when I ran into 2 of them... And they were both cousins of Boo (who is celebrating her 2nd birthday today!).

Decisions, decisions...

2009-03-09T14:11:00.000-07:00

Zabel paint scheme... Retro cool creates an interesting contrast with the super-high-tech bike. The blue is metallic, but consistent throughout.
2009 Euro-Blue stock paint. Pictures don't do this one justice... It has a slight fade which causes the blue at the edges of the paint to really shimmer. It gets lighter/darker as the light reflects upon it.

I'm soliciting feedback on this one...

Which paint scheme should I choose?

My first ride in Italy!

2009-03-09T13:50:00.001-07:00

Italians are an outgoing people with a passion for cycling... This was the perfect weekend for me. Germans are a stand-offish culture. While every culture has it's value, I really prefer the spirit if Italy.

Embracing life, cherishing friendships, and taking the time to reflect... In a troubling global environment, we can learn a lot from the Italians.

I had the great joy of riding with the Cycling Team from Cavanega on Sunday. We rode around 100km. The weather was beautiful and everyone enjoyed the day (even after I took a little spill when my chain broke).

Here's a quick shot of the lake near Bergamo (I think) where we rode. I had my first Espresso at a cafe on the side of this lake.
Just one of the MANY groups of cyclists riding on Sunday.

Companionship...

2009-02-28T07:16:00.001-08:00

I've always been a pretty independent operator. I'm comfortable sitting alone in a cafe watching the World. I don't mind silence. I can entertain myself quite nicely, thank you.

However, we all need companionship. Although I've been surrounded by people, I've felt alone for the past 6 weeks. I was missing the sense of connection that I find when I share workouts with others.

Today, I awoke to a clear sky for the first time since arriving. The weather was warming up and I even had a group to run with. I think today signaled a sea-change for my time here as I finally began feeling connected with like souls.
The group of us ran 12 miles (4 longer than my goal, but I was just so happy meeting other athletes). This was one of the places along the trail.

Gossip Girl...

2009-02-25T11:22:00.000-08:00

The new wind trainer vice...

From the makers of the O.C. comes the O.C. in NYC...

Simple vices for a simple man:-)

A weekend dedicated to German cars...

2009-02-22T10:12:00.000-08:00

I'd be lying if I claimed to be a "car guy." In truth, I view most cars as transportation. However, I admit to a special fascination with German cars. Why? I think it's because they are frequently the best combination of function and form.

This weekend proved particularly interesting from that perspective.

Last night, I had the great fortune of having dinner with Grant Larson. Grant is a Lead Designer at Porsche (notably, a key driver of the original Boxster in 1993 and the new Panamera). His graciousness and willingness to spend an evening sharing thoughts about cars was fascinating.

Today, I visited the Mercedes-Benz Museum. It's definitely worth a visit if one is passing through Stuttgart.

Of course, I became a much bigger fan of Mercedes-Benz when I learned they made a significant number of bicycles in the 1920s.

Wilhelm had it right. Cars (at least those driven by the Otto-Cycle) will prove transitory... Just wait and see. However, I have a sneaking suspicion that the Engineers at Porsche and M-B will have the ability to adapt.

I like Navy Galley food...

2009-02-18T11:43:00.000-08:00

Gravy, rice, mystery meats... But, it always fills you up and tastes good.

For $4.25, I can have a complete lunch and then take it easy at dinner since I'm a lazy cook.

My first group run is scheduled for noon tomorrow. It should hurt. I'll be nursing the Fuel Belt the whole time...

It finally arrived!!!

2009-02-17T04:42:00.000-08:00

For 3 months, I haven't had the ability to ride with any consistency. Illness, moving to Europe, waiting for my bike, a bunch of snowfall after my bikes arrived, and then waiting for my Tacx trainer conspired to make me a real dough-boy.

I was thrilled to receive my Tacx Satori Trainer in the mail today. Low-RPM/High Power resistance, stable base, reasonable price, all the accessories you could possibly need (towel, sweat guard, bottle, carrying bag, headband, and wristbands), and it's ORANGE!!!

Now, I have no excuses. 7 weeks until the Tour of Flanders ride and I need to get after it... Fortunately, I've got the right tools for the job now.

Lost and cold...

2009-02-15T12:00:00.001-08:00

But, having a great time riding. My 2:30 ride ended up lasting 4:15. Fingers were pretty frozen, but my HUP clothing and lots of climbing kept the rest of me pretty comfortable.

I had a nice bowl of Clam Chowder when I got home and all is well. I'll sleep like a baby tonight.

Prague

2009-02-15T01:24:00.000-08:00

Despite snow and bitter cold, John, Hector and I hit the road for Prague this past weekend. I'd been hearing about Prague since I lived in France in 1992, but had never visited. I should have visited sooner.

Prague is a magical city with tremendous architecture and a very energetic vibe. French, Italians, Germans, Americans, Brits, and many others intermingle and experience the beauty of the old town, the castle, as well as the high-end shopping. Further, the prices are quite reasonable with rooms as low as 50 Euro and outstanding cuisine for less than 15 Euro.

I look forward to returning later in the year when I have more time and it isn't bitter cold.
Just a few people participating in Carnivale.
The entrance to the Old Bridge at night.
The Cathedral at the Castle.

I look like the Michelin-Man because I'm wearing 5 layers of clothing... I can't imagine what the guys standing watch could do to stay warm.

Just another 900 year old walled city with a Cathedral...

2009-02-09T11:28:00.000-08:00

Just kidding... I drove to Rothenburg with friends (John and Hector) on Saturday... The city was in great condition. We ate treats (does EVERY European city have a special fat-pill to tempt me?). We visited the prison/torture museum. We walked the historic wall.

The final frontier...

2009-02-09T11:23:00.000-08:00

I worked with a lot of "rocket scientists" at Intel Corporation, but I'd never previously met an actual Astronaut... Until last Thursday.

Better yet, SHE'S A NAVY DIVER! HooYah Deep Sea!!!

Yes, she did lose her tools in space, but she's also a brilliant MIT graduate, mother, Navy Officer, and great public speaker. It was truly an honor to have a few minutes to share with one of America's rare breed.

The new apartment

2009-02-08T11:33:00.001-08:00

One of my favorite images from the weekend...

2009-02-04T12:17:00.000-08:00

Katie Compton in the lead on lap 2...

We've come a long way when 3rd place at Worlds is a "disappointment" for American cycling... Katie made us proud with her great season and attitude.

Cyclocross World Championships...

2009-02-02T10:18:00.000-08:00

More pictures can be seen here:

http://www.flickr.com/photos/jcpuskas/?saved=1

Plan-less adventure... Sometimes things just work out.

The Cyclocross World Championships in Hoogerheide, NL was the first road-trip for me and the Beamer. With a can of Red Bull, 150 Euros, and 600km of driving; I hopped in the car Saturday afternoon with little else in terms of planning.

However, sometimes things just workout. I arrived in Holland at a small town around 5km from Hoogerheide at 2200 hrs. and stopped at the first hotel I found. Lucky for me, the Hotel Dekker had one room available. Even better was that it was the hotel for the Belgian, French, Luxembourg, and Japanese Teams.

Noticing some activity across the street, I accidentally stumbled upon "Carnivale" which is essentially a BIG PARTY for the Dutch who live "south of the river." With dancing, drinking, and lots of people, it was great fun. The Dutch I've met have consistently been amongst the friendliest people in the World.

With little sleep, I made my way to the race on Sunday... And promptly ran into friends from Oregon and teammates from around the U.S. We caught up, cheered hard, ate (lots), and enjoyed some great racing on a cold day.

Getting around Europe...

2009-01-28T01:57:00.001-08:00

I'm not a big fan of driving. However, I am a big fan of seeing Europe off the beaten path. Therefore, I've bought a car... Not much to look at, but it will get me (and my bike) to interesting places on the weekends.

60

2009-01-25T06:39:00.000-08:00

60 minutes... That's my threshold to consider myself "able to train." When I can run 60 minutes, I feel like I'm finally making progress.

After nearly 6 weeks of illness and travel, I finally completed a 60 minute run today. The weather was cool and clear. Although my legs were still a bit heavy, my head was light.

I managed to find the German trail network... WOW!!! What a great system. There are MILES of paved/cobbled trails. I can't wait to explore it with my MTB when it arrives.

Finally, Sunday in Germany is a day of rest. The stores are all closed. There are serious ordinances/restrictions to prevent noise (no lawn mowing or loud music for example). It's really peaceful seeing so many people outside walking, running, cycling and re-charging themselves (quietly) for the week ahead. I think the U.S. could learn something...

Home at the Mo Hotel

2009-01-23T15:44:00.001-08:00

This is where I live for the next month. It's not bad. The breakfast is good and it's convenient for work.

Making an impact...

2009-01-21T10:45:00.001-08:00

Photo by www.cyclingnews.com

I think we all hope to make a positive impact in the World.

Although I've never been a huge Lance fan (I was always partial to Stephen Roche and Bernard Hinault), I can't help but support Lance's return.

Simply put, I think he really is drawing global attention to the need for increased cancer research. And that... Is worthy of support.

Colmar and the Haute K castle...

2009-01-20T09:37:00.000-08:00

Just a quick couple of photos from the weekend...

The road ahead...

2009-01-18T01:02:00.000-08:00

I've got 38 weekends in Europe. 10 of them will be occupied by work. 4 will include Rachel and family visiting. Therefore, I have 24 mini-European vacations until the adventure ends. Of course, I have more than 24 places I'd like to visit. Here's a brief list of my plans for the year:

1. World CCX Championships in Holland
2. Colnago Factory Tour in Cambiago, Italy (order custom Colnago)
3. Venice Festival
4. Ride the Tourmalet and Croix de Fer and Alpe d'Huez in a weekend
5. MTB in Garmisch
6. Ride the Gavia and Stelvio passes in a weekend
7. Ride the Porte d'Aspet
8. Visit the Eagle's Nest
9. Berlin
10. Porsche Factory and Museum Tours
11. Mercedes Benz Factory and Museum Tours
12. Lake Como weekend
13. Paris long-weekend
14. Vienna weekend
15. Lichtenstein
16. Tour de France weekend
17. Giro d'Italia weekend (Dolomites)
18. Pick up custom Colnago weekend
19. Custom DMT shoes weekend (if possible)
20. Prague weekend
21. Budapest weekend
22. Milan weekend
23. Stuttgart weekend
24. Triathlon race weekend (EmbrunMan, Challenge Switzerland, or Triathlon Alpe d'Huez)

New year & new goals...

2009-01-06T13:46:00.000-08:00

First I want to thank those people who supported me in 2008:

The Athlete's Lounge--Gary and Nick's support of the Ironheads is phenomenal.

Adidas--I've tested gear for free and chosen to purchase plenty of it myself. I look forward to visiting company HQ when I'm living in Germany next year.

Fuel Belt--Never leave home without it. Awesome products with even better people. Meeting Vic at IMAZ in April was an absolute highlight of my year. Your optimism and "can do" spirit inspires me.

Ironguides Coaching--Marc Becker is simply one of the most honest, dedicated coaches in the business. While we've amicably parted ways (I simply don't aspire to focus on "time" any longer), I consider him to be the single biggest influence in my development as a triathlete.

Rachel--She's not just a supporter... She pushes me to pursue my best in every aspect of life.

2009 provides a chance to redefine my goals. So, I'm refocusing on a few basics:

1. Become a more complete athlete. Focusing on triathlon alone has left me "weak" in many areas (core, upper body, lateral movements, etc.). It's time to build the foundation for the next bunch of life's adventures. Can you say full-body workouts?

2. Ride OUTSIDE and enjoy the view more often. Trainers are great TRAINING TOOLS. However, memories are created when riding outside. Unless it's unsafe, I'll be spending my weekends riding through Europe and experiencing life.

3. Re-find my climbing ability. Lots of flat races and trainer time has increased my weight and decreased my climbing ability... Since my 2009 schedule is marked by "memorable" courses (those with lots of climbing), it's time to start collecting vertical feet.

4. Balance. Both on and off the bike. I'll be back to riding MTB more frequently. I'll also be back to taking a few more days off to pursue other interests (learning to speak German for instance).

Happy New Year and good luck to everyone out there…

Merry Christmas

2008-12-25T14:17:00.000-08:00

Not much to say lately...

Graduated from CGSC. It really was a great year.

We've had a nice Christmas day. It's still snowing (and raining) in Portland so it's a great day to stay inside and watch "White Christmas" and "It's a Wonderful Life."

A year for which to be thankful...

2008-11-27T16:49:00.000-08:00

I'm thankful for the past 12 months because:

1. I learned the difference between skepticism and cynicism.

2. I grasped the concept of "work to live" vice "live to work."

3. I was shown sympathy and empathy.

4. I grew the number of my acquaintances and the depth of my friendships.

5. I began to understand the truth that "just because you can doesn't mean you should."

6. I was forced to internalize that a lack of education doesn't mean a lack of intelligence.

7. I embraced "new deals" and not "nude eels."

8. I served in the company of great men (and women).

9. I have friends who shared the truth... No matter how much it might have hurt at the time.

10. Rachel, Boo, and Savannah...

Happy Thanksgiving.

Bad idea...But, lots of fun...

2008-11-17T12:24:00.000-08:00

Kansas State Cyclocross Championships on Sunday... After a week of getting fat and eating junk food... 7 days after Clearwater... Rough combination. 6th place in Men's 30+ race (that's DFL in Kansas).

Great weather though... Drats! When do we get MUDDY here?

Clearwater

2008-11-09T17:45:00.000-08:00

Each of us defines "success" individually. Familial, professional, spiritual, social, and physical are just a few of the areas one might consider important. While each has its own specific measures of success, I believe each of them are also inextricably linked.

2008 has been an interesting journey and I think my triathlon season has reflected the impact positive support from family, friends, co-workers, and coaches has on our individual performance.

So, let me be clear. I think 2008 was one of my most rewarding seasons. I overcame early failure at IMAZ and finished with a significant personal best time for the half-ironman distance at the Ironman 70.3 World Championships in Clearwater, Florida.

First, I'd never excel without the Rachel's support. She pushes me to be my best in every endeavor.

Second, I appreciate the friendship and support that Dave Ciavarella provided throughout the season. He's a true gentleman.

Third, I think Marc Becker at Ironguides is one of the best coaches in the business. His no-nonsense approach has resulted in 2 of my 3 fastest Ironman finishes and 3 of my top-4 half-Ironman finishes. Basically, he knows how to coach: Focus on the basics, reinforce proper habits (technique, diet, recovery, and consistency), and slowly/continuously build the athlete until race day results are known BEFORE the gun goes off. I'd recommend him to any athlete willing to commit themselves fully to their goals.

As for race day... Beautiful course, disappointing swim, outstanding bike (reflecting TONS of additional bike work in training and a willingness to take risks in racing), and a hard-fought run. I'd say the course gave me 10-minutes and I earned the other 10-minutes of my nearly 20-minute Personal Best.

TOTAL SWIM	1.2 mi. (35:01)	1:50/100m	950	141

BIKE SPLIT 1	20.7 mi. (54:06)	22.96 mph
BIKE SPLIT 2	20.3 mi. (49:13)	24.75 mph
BIKE SPLIT 3	15 mi. (38:23)	23.45 mph
TOTAL BIKE	56 mi. (2:21:42)	23.71 mph

RUN SPLIT 1	3.5 mi. (25:00)	7:08/mile
RUN SPLIT 2	3 mi. (21:42)	7:12/mile
RUN SPLIT 3	3.6 mi. (26:45)	7:27/mile
RUN SPLIT 4	3 mi. (22:49)	7:36/mile
TOTAL RUN	13.1 mi. (1:36:16)	7:20/mile	505	77

TRANSITION				TIME
T1: SWIM-TO-BIKE				3:48
T2: BIKE-TO-RUN				2:41

Yes we can!

2008-11-04T21:19:00.000-08:00

Inspiring... And, I believe him.

The challenge...

2008-11-01T09:57:00.001-07:00

What happens when you take 10 of the nation's smartest Field Grade military Officers, 70 cans of beer, halloween, and a competitive guy? We like to call it "the challenge."

The challenge? Eat 50 packets of candy in 50 minutes (without throwing up for another 50 minutes after the challenge was complete) for $50.

It all started innocuously enough...Apparently, children were afraid to trick-or-treat in our neighborhood...I suppose this isn't surprising given that our neighborhood is filled with a bunch of 35-40 year old "Geo-Bachelors" (guys whose wives are living back home while we're in school thousands of miles away). The result was someone asking "what are we going to do with all this candy." And then it happened...Someone said, "Vinnie will eat it" and Vinnie actually said he could...

The candy was a mix of Snickers, Twix, Reese's Peanut Butter Cups, Swedish Fish, and Sour Patch candy. Somewhere between 3,000 and 4,000 calories (heck, some people can eat that at a Burger King for lunch).

Vinnie started out on fire by powering through a few chocolates and a bunch of fish, but it was ultimately the Sour Patch which proved the greatest challenge. At 20 minutes, he'd consumed 20 items. At 30 minutes, he'd consumed 30, but wasn't looking good. At 36 minutes, he threw in the towel, exited the house, and fertilized the grass.

I wonder what we can do with Turkey for Thanksgiving or Egg Nog at Christmas...

Peaceful...

2008-10-30T15:28:00.001-07:00

I ran into this deer on Sunday's run. Despite hunting season in full-force, we managed to watch each other for a few minutes. It's as if the deer could sense that I meant no harm and that we could both coexist peacefully on a beautiful day.

Sensitive?

2008-10-27T09:28:00.001-07:00

I had a great weekend. With 3 hours of solid effort on the bike on Saturday and 1:45 of tough running in windy/hilly conditions yesterday, I should be feeling over-the-moon and ready for Clearwater...

Heck, I'm a Navy Diver...A "tough guy" as it were. I can shiver all day and drink all night and then repeat again the next morning. Well, actually, I have the alcohol tolerance of an 11-year old girl.

Nevertheless, I'm a pretty confident fellow. So, it's been interesting as I track my response to an event that occurred 8 days ago.

Last weekend (8 days ago), I took the Navy Physical Fitness test. It's nothing overwhelming (some push-ups, sit-ups, and a 500 yard swim). I finished my swim in 9:08. While not my fastest swim, it was a solid effort for me.

That evening, I was having dinner with my Executive Officer and her family. We were discussing the swim and I mentioned my time. That's when it occurred. Initially, it was just a slight smirk, but then it was followed by outright condescension...From my XO's 11-year old daughter! As she put it, "That's slow. I can swim 500 in 7 minutes." Wow!

I love to say I dismissed her comments, but I gotta be honest. After all the additional work I've poured into my swimming the past 10 months, it's REALLY frustrating to know that an 11-year old girl can still kick my butt. Heck, I've been working on my swimming since 1998 (when the girl was only 2 years old)!!!

Oh well...As I always say, triathlon teaches humility. Even for those of us who ARE racing the World Championships in 12 days.

Final bits and pieces...

2008-10-21T18:43:00.000-07:00

17 days until Clearwater...

My legs are fine. My swimming has reached a plateau (if I've improved at all). And, I'm just trying to finish the last workouts so I can race.

I'll need to tighten up my diet a bit as I'm feeling a bit "fat."

It's been a weird year. Quite a bit of training consistency. A solid coach. Decent race results. Yet, I don't really feel fulfilled. Candidly, the half-Ironman distance doesn't feel "special" to me. It just doesn't feel like a big accomplishment relative to the longer stuff.

Do I enjoy the training? Yep. Do I like the people I meet? For sure. Do I think I've made improvements? No doubt.

Current prediction? 4:40 as (:34, :04, 2:30, :02, 1:30)...

I'll need to work on my transitions to ensure I don't waste "free speed." I'll also need to take advantage of the "legal draft" at Clearwater and ensure I keep pressure to the pedals if I hope to ride that fast.

After that... Time will tell. I'm thinking 2009 will need to make room for Ursa Major, but I'll worry about that on 10 November once I've accomplished my goals for Clearwater.

Sandbagging?

2008-10-14T18:52:00.000-07:00

Last weekend, I was able to travel home to Portland for a weekend with Rachel. When I'm home, we have really limited time for lots of competing demands. One of my goals for the weekend was to race cyclocross.

'Cross in Portland has created its own subculture. It's quirky, grassroots racing at its finest. It's also an opportunity to see lots of friends in one location.

With that said, I couldn't afford to spend all day hanging out at a bike race so I chose to race the "Category C" event as it was starting earlier in the day. With limited racing in my legs and only a single speed MTB to race, I felt that I could afford to "drop down" a category for the day.

Well...I guess not everyone agreed:-) From the first stroke of a pedal (and for the next 45 minutes), I enjoyed the constant cheers of "sandbagger" or "race the Bs" from my friends along course.

I suppose I understand. In reality, we all race to push ourselves to the "next level." Whenever one makes a conscious choice to plateau, they are bound to be "motivated" by others to keep pushing. In some respects, THAT is what makes the athletic community special. It's the willingness to push OTHERS to exceed their self-imposed limits.

Am I proud of my performance on Sunday? Actually, yes. I pushed myself physically and raced well. Would I have preferred to have the time to race a more challenging category? You betcha!

Long run...

2008-10-05T17:16:00.000-07:00

Perfection... When everything comes together...

I took a nice 1:45 minute run (building in pace/effort the entire time) on a beautiful "last days of summer" morning.

Days like today are the reason we run in the rain, cold, excessive heat, treadmills, forbidding streets of unknown cities, and alone. For that rare day when the legs, the lungs, and the head all come together and say I AM ALIVE.

Bike for sale...

2008-10-03T20:15:00.001-07:00

I'm selling this for a friend (Jesse Anthony's pit bike from 2004/2005):

Ridley Supercross Frame/Python Fork (size 54)

Campy Chorus Carbon Ergo Levers

Campy Record Rear Derailleur (can trade for a Chorus Carbon Long Cage)

Campy Chorus Front Derailleur (can swap with a Record Carbon CT)

Campy Record Hubs laced to Open Pro Rims (Brand New)

FSA Carbon Crankset

FSA Platinum Pro BB

Empella Froglegs Cantis

Ritchey WCS Bars

Ritchey WCS Stem

Ritchey WCS Post

Fizik Arione Saddle

Michelin Mud2 Tires (Brand New)

$1350 complete ($1500 if you want the optional Mavic Ksyrium Tubulars with Challenge Griffo Tires). $1650 with both sets of wheels.

A few pics from Diamond Blackfan CCX

2008-09-29T06:57:00.001-07:00

The lone HUP...

2008-09-28T11:55:00.000-07:00

As I rolled into the parking area for my first 'cross race of the season, I couldn't help feeling a little uncertain. A new town, first race of the season, no knowledge of the local racers...It was enough to make one feel a bit apprehensive. And then, a funny thing happened...Apparently, EVERYONE loves HUP United. Regardless of the racers or the team for which they ride, the spectators out on course almost universally cheered "Hup, hup, hup!"

Unfortunately, that was pretty much the highlight of my day. After spending 4 hours trying to convert my bike to a 1 x 10 yesterday, gluing Griffos onto some Ksyriums, and taking the day to prepare for the race, I'd simply failed in the most important preparation...Physical and mental.

I just wasn't prepared for the technical riding (lots of tight U-turns and off-camber stuff). Further, I hadn't done any true explosive burst work (I've been focusing on preparations for Clearwater). The result? When it came time to "go," I completely vapor-locked and wasn't mentally ready to push through the pain. When combined with my poor technical riding (requiring extra accelerations) and a poor decision to ride a 44-tooth front ring (I guess I'm really NOT Richard Groenendal), the result was a disappointing finish outside the top-20 (of 45-50 riders) in the 3/4 race.

It didn't help that the Tubulars flatted 10 minutes before the start of my race and I was caught swapping cassettes to a back-up wheelset in a hurry.

Race review (BLUF):

Physical--Not enough explosive power, but good sustained riding and aerobic engine (no surprise here).

Technical riding--Sucked. You gotta practice this stuff...

Mental--Good training day, but a poor racing day. I needed to bury myself to stay in contact early and I let the group go. The result was that I sat in no-man's land and couldn't push beyond my 40k TT pace. With that said, I had FUN. That's why I raced and I'm happy to have had the opportunity.

Equipment choice--Needs improvement. Time to simplify. A 40-tooth will be enough for me. Tubulars will likely not be used again. I simply didn't find the Griffos to hook up well (on a grassy, dry day?)...Wassup wit dat? If I can't get them to hook-up on this course, I have no confidence they'll run well in the mud or snow. I think I'll be back to tubeless running Stan's on a pair of Michelin Muds very soon.

Oh well...I'll be in Portland in a few weeks...Hopefully, my efforts there will end in a better result.

Vices...

2008-09-25T07:31:00.000-07:00

Everyone has their vices. Smoking, drinking, carousing, travel, or buying bikes...

It's no surprise that Interbike is held annually in Las Vegas...If one wanted to collect vices (and bikes), this would be the place.

The reality is that I don't care much for Vegas and I'm not particularly interested in another bike that will make me "30 seconds faster over 40k" for the 6 races I use it each year.

What I do care about is TIME. How can I gain more personal time? How can I more efficiently use the time I have available? How can I improve my race times without spending $6,800 on a new piece of equipment?

Don't get me wrong. I love new bicycles. However, I'm much more interested in a bike that I'll enjoy riding EVERY DAY than one I'll spend more time talking about.

With that said, I do have one nasty vice...Do you ever find yourself watching "The O.C." on Soap Network? Well, let's just say that I have a new way to pass the time when riding the trainer.

General('s) fun...

2008-09-19T05:39:00.000-07:00

Got up for the bi-annual CGSC run...1300 students "running" at the speed of the slowest person...in the dark...on rough roads...At least we were wearing reflective belts.

The CSM motivated us before the run with a lecture on the unapproved use of iPods on base...Apparently, it's not safe to wear an iPod when running on a sidewalk...Now, instead of running on the sidewalks on base, I'll head off post to the narrow roads of Kansas for my runs...I thought this school was supposed to understand the impact of 2nd and 3rd order effects...

Oh well, 80 days until the madness ends.

New program...

2008-09-15T20:22:00.000-07:00

I've been "method"ically following my plan for the past 3 months. Week in, week out...drip, drip, drip feeling the bucket of fitness slowly filling. However, it's not training if it makes you feel comfortable so it's time for a change.

IronGuide just hit me with my final 6 week plan for Clearwater...I expect my quads to get bigger and my stomach to get smaller...Ain't that what ya' pay your coach for?

One workout in the book...Time for the droplets to get bigger...

Hope springs eternal...

2008-09-08T14:47:00.000-07:00

This past weekend I made my annual "pilgrimage" back to Notre Dame for the football team's home opener. The campus was beautiful and filled with hope. However, it wasn't just visions of football success. It was the sense of genuine potential which permeated the trip. Potential for self improvement, potential to change the World, potential to help others...

Labels

2008-08-31T12:32:00.001-07:00

Six years ago, this woman was a smoker who was known to enjoy her beer. Today, she's the ITU Long Course World Champion!

Far too often, we place labels on people... More troubling are the labels we place on ourselves. "mid-pack," "competitive," "average," "fat," "weak," are just a few. Why are labels problematic? Because the prevent us from experiencing the full-spectrum of possibilities and emotions.

Five years ago, it would have been easy to label this woman. If she'd accepted her designated category, she may have never pushed to learn her full potential. She may have been closed to broadening herself. She may have simply sat down and had another cigarette.

With that said, today we'll label her "World Champion." However, knowing Ann Ciavarella, I'm sure she'll reject this label like some many others people have tried to place upon her.

Fear

2008-08-24T18:27:00.001-07:00

Eighteen months ago, I stopped at the top of these steps and gingerly carried my bike down them while a friend confidently rode his bike down them. Despite their reasonable gradient and straight descent (and my full-suspension mountain bike), I was overcome by fear. Today, I could ride down them without hesitation.

Fear can be a powerful tool. At times, it can be logical (nobody likes falling down stairs). Other times, it simply prevents us from moving forward.

I'd like to say that I'm easily embracing every new challenge that presents itself. Unfortunately, that is simply not honest. Rather, many of my steps into the unknown have been taken tentatively with an eye toward the comfort of the past. However, just like riding down a long set of stairs, the key to overcoming fear (and successfully moving forward) is to focus on the challenge ahead and forget what lies behind.

Re-finding a groove...

2008-08-15T16:31:00.000-07:00

I have no doubt that a strong mental state drives physical response. After three weeks of lingering illness, Rachel visited last weekend. We relaxed, visited K.C., and enjoyed a few nice meals. By the end of the weekend I felt "healed."

This week's training reflected that my body was ready to start working again and I'm ready for the final 12-week push to Clearwater. It won't be easy and it won't always be fun. However, through the journey, I expect to learn more about myself.

Coast Guard SEALs?

2008-08-08T09:34:00.000-07:00

In an interesting twist, the USCG has agreed to send Coasties to BUD/s with follow-on orders to spend 5-7 years with a SEAL Team.

With the USCG having the authority to make arrests, what effect will this new partnership have on domestic terrorism?

Just keep listening...

2008-08-01T15:36:00.000-07:00

Since I failed to listen to my body and just take time off last week (and weekend), I'm still battling a bug.

I've been reading a lot of athlete blogs lately and I can't help but realize that I don't share their enthusiasm for technologies. If you listen to some, they'll convince you that it's impossible to finish (let alone race quickly) any endurance event without an HRM, GPS, and wireless (it's always gotta be wireless) Power Meter. Now, I'm not a technophobe (after all, I did spend part of my career working in Intel's Digital Health Group helping promote standards such as Dynastream's ANT technology). However, I gotta ask...How much is enough?

Why are we spending thousands of dollars to decrease every last gram off a bike and then making the bars/stem look like this?

Maybe I'm just getting cheap (or choosing to spend my money elsewhere), but I just can't get excited about staring at a computer when I workout. After 8-10 hour days wasting away in an office, the last thing I want is to "zone out." Rather, I think I'd rather just push my body, listen to it, and then push a bit more (of course, listening would have helped a bit last week).

Anyway, rant off. Everyone will pursue personal excellence in their own way. However, when I'm outside, I want to embrace the moment and let myself go.

For those who are interested, here are my results and associated technologies:

IMUSA 2000--11:44 (no aerobars, no HRM, no other items)

IMC 2001--11:40 (aerobars, but no HRM...It broke at the start line)

IMW 2002--12:25 (aerobars and HRM)

IMCdA 2003--10:33 (road bike, aerobars, disc, HRM for the bike)--103 degrees on course

Kona 2003--11:11 (aerobars and HRM for entire race)

IMCdA 2004--13:xx (sick and didn't listen to my body...HRM, Disc, Aerobars)

IMC 2004--11:20 (aerobars, no HRM)

IM South Africa 2006--12:20 (aerobars, Power Tap, Zipp 404s)

IMCdA 2006--10:55 (aerobars, Power Tap, Zipps)

IMCdA 2007--I can't remember (Slow)...I just carried a camera, stopped to see friends, and had fun all day...(no technology involved)

IMAZ 2008--DNF (Tri Bike, HRM, Disc with Hed3)

24 Hours of Adrenaline (Laguna Seca) 2007--No gadgets except an iPod Shuffle for the first 12 hours...I listened to my body and placed 5th overall.

I guess what I'm saying is that I don't see significantly better performances when I use technology. My best days have occurred when I've really zeroed in on my body's response to the conditions.

Frogman Swim-Run-Swim

2008-07-30T07:19:00.000-07:00

In ancient Hawaii, Warriors were known as koa, and gave their name to the koa tree, whose hard wood provided many of their weapons.

A traditional warrior society, Hawaiian chieftains and their retainers practiced a type of martial arts (lua) and engaged in Olympic-style games during the annual Makahiki festival that tested their abilities.

Much like the Koa Warriors, the bi-annual "Frogman Swim-Run-Swim" tests Military, Police, and Firefighters while honoring those who have paid the ultimate price in service to country.

Since 9/11, nearly 4,400 military have died. Perhaps, more troublingly, more than 1,200 Police Officers have died in the United States during that same period. To honor those who have fallen, the F-SRS committed to completing more than 5,600 push-ups and sit-ups during the course of the event.

So, here's how the day went (0800 hrs. start):

100 sit-ups

100 push-ups

Swim 250 meters

Run 3/4 mile

50 sit-ups

50 push-ups

Run 3/4 mile

25 sit-ups

25 push-ups

Run 3/4 mile

50 sit-ups

50 push-ups

Run 3/4 mile

25 sit-ups

25 push-ups

Swim 250 meters

100 push-ups

100 sit-ups

Toast to our brothers

Despite the early start and challenging workout, I felt honored to be invited to participate in the Frogman S-R-S and was thrilled to take home the "win" on Saturday.

Runny nose...

2008-07-25T13:23:00.000-07:00

I had a great pair of workouts on Tuesday...Then, the body just said it needs a break.

I've got one heck of a summer cold right now...Wed/Thurs off, but I managed an EASY swim this afternoon (the solution to pollution is dilution).

Pleasant surprise...

2008-07-21T12:01:00.000-07:00

I guess I melted yesterday because it was 100+ degrees outside during my run...I left the house without checking temps and just assumed it was 85 as it had been much of last week. Needless to say, I understand why my hill intervals sucked yesterday...I should have been wearing my Fuel Belt.

Man, I really find ways to make things difficult on myself sometimes:-)

This morning's swim was mediocre...Slow on the 200s (2:59, 3:00), but at least I can complete them again (shoulder did pretty well).

Time to go ride the trainer. It's humbling to know that the TdF guys are riding longer today on their "off" day than I will ride on a training day.

Hot, hot, hot...

2008-07-20T14:33:00.001-07:00

I've felt about as useful as a poop-lollipop for the past week. I'm just DYING on every run workout.

Melting Man? Yep, that's how I've felt during my last 4 outdoor workouts. I'm just wilting...I haven't completed a run in more than a week as my legs are just dead and I'm not holding up to the heat. It looks like I'll need to move things to the treadmill for a while (drats!!!).

It's not that the temperatures are THAT hot, but the humidity is definitely wreaking some havoc on my training (racing heart rates, short of breath, mushy legs).

The good news is that my indoor bikes went well this past week and my shoulder isn't too sore when swimming. I guess that I just expected to be fully-recovered from Lake Stevens by now (my head is raring to go, but my legs are saying NO!).

I really like this...

2008-07-15T20:14:00.000-07:00

Who says that gas prices are a "crisis?" Just throw a leg over the trusty-steed and you can remove gas from your list of problems...

Do you smell smoke?

2008-07-15T19:21:00.000-07:00

So, I'm taking a shower after running this evening and I start smelling something "funny." As is typical, I assume nothing is wrong...Until my eyes started watering and I couldn't really see through the haze.

I nonchalantly (read: slowly and stupidly) pull on some shorts and ask my roommate if he's noticing anything unusual (just as the fire alarm starts to beep).

It turns out that the Air Conditioner had overheated and caught on fire and was pumping electrical fire smoke into our place.

Anyway, all bikes and people are fine.

The Federal Firefighters on Fort Leavenworth did a great job and were on site in less than 4 minutes. I'm sure they were disappointed to climb into full fire gear without the chance to charge hoses (just securing the circuit breaker was enough).

Aahhh....Drama:-)

18 Weeks

2008-07-13T20:01:00.000-07:00

18 weeks until Clearwater...

My rest/recovery from Lake Stevens is complete and I'm back at school. I'm clearing the decks of all non-essential priorities to focus on 3 things:

1. Improving sustainable swim pace

2. Developing power in the aero position on the bike (it's a completely flat bike course)

3. Getting a bit faster (15 seconds per mile) on the run

These goals will be accomplished via the Smith & Barney technique of the Method..."I'll earn it."

Content to keep pushing...

2008-07-09T22:31:00.000-07:00

Just a handful of the MANY Ironheads who raced well at Lake Stevens 70.3

Andy Grove once stated that "only the paranoid survive." That might be a bit melodramatic, but I will concede that a consistent strain is the best path to improvement and recent successes have only fueled my ambitions to keep pushing forward. It's been a really great week at home...A quick synopsis would show:

1. Four of my guys selected for Navy Chief Petty Officer (Adley, Guin, Laws, and Nelson)

2. I selected for Navy Commander (more of a feeling of relief)

3. Tossed the "will I race with heart?" monkey off my back at Lake Stevens (and qualified for Ironman 70.3 World Championships)

4. Had a great time seeing friends and family (including some great Trap/Skeet Shooting this evening)

I took two days off from training, treated myself to a little ice cream, and slept in. However, "time, tides, and liberty wait for no man" and it's time to get back into training.

The goals have been set (I'll post them when I'm ready) and now it's time to take the steps necessary to reach them.

Lake Stevens 70.3

2008-07-07T21:57:00.000-07:00

BLUF: Well-run event, beautiful course with some challenging hills on the bike, lots of great teammates on course, borrowed bike, rented wetsuit, no HRM = 2nd fastest 1/2 IM ever.

With airlines charging upwards of $100 each

way to fly a bike, I simply couldn't justify bringing my own to an event I was

racing with no taper. Fortunately, my friend Marc hooked me up with his SPEED MACHINE. After 15 minutes of saddle/stem adjustment, I was ready to go (note the not-Slowtwitch approved spacers under the stem).

Saturday evening, we had a great dinner in Lake Stevens at Neapoli's. Apparently pasta was a good idea as Chris Legh (defending Champion) was there as well

. A quick drive of the course made it clear that the "new" course would be a bit easier than previous editions, but that the 3,000 cumulative feet of climbing would still sting a bit. Reviewing the course was great for my confidence as it helped me realize that the descents were all critical sources of momentum on course and that there would be no need to slow or break aero position on the vast majority of corners.

Sunday morning started with a bottle of Boost (240 calorie

s), PBJ Bagel (360 calories), Gatorade (150 calories), a glass of cranberry juice (100 calories), and 4 Electrolyte pills. I left the house feeling full, but knowing that I had 2 hours until the start of my race.

I was really hoping that my recent swim volume

(prior to my tendonitis) would be rewarded with a personal best. Although I'm swimming better, I think I just grabbed some slow feet and acted too patiently. The water was clear with 8 feet of visibility and a "buoy line" which rendered sighting unnecessary. Exited the water in 36:45 (about 2:45 slower than my goal).

T1 was uneventful and the ZOOT wetsuit I'd rented was REALLY EASY to remove (2:00).

Bike course is basically a lollipop (5 mile outbound leg, 2 x 23 mile loops, 5 mile inbound leg). The loops consist of a gradually climbing set of rollers for the first 15 miles, 6 miles of progressive descending (with some really nice fast sections), and a final kicker before repeating the loop. I decided to run "lean" and only carry one bottle on the bike with 5 GU packets taped to the top-tube. 2 x CO2 cartridges taped under the saddle and a tube in my back pocket. This was a good approach. However, I'm not sure that I liked the Clif Bar drink I had in my first bottle (when mixed with GU it made me want to puke). Therefore, I simply grabbed water at the aid station and took a GU every 20 minutes thereafter. Simple solution (no need to do caloric-calculus...Just listen to the body!!!).

Speaking of listening to the body...I wore an HRM, but had decided prior to the race that it was there for "post race analysis." It's a good thing too! Had I listened to the HRM, I'd have pushed too hard, too early on the bike. Instead, I listened to my legs despite my low HR readings while letting the "fast guys" ride away early in the first lap. 2 hours later, most of them came back to me on the ride into town.

T2--SLOW due to a porta-pottie stop (I just couldn't bring myself to peeing on a borrowed bike). 3:00.

Run--Downed 1/3 can of Red Bull, counted cadence, and simply focused on running well. Mile 1 in 7:06 felt EASY. However, I also knew that I wanted to finish strong. I let my teammate go and told him I'd see him at the finish. Nevertheless, I was just ticking over the legs and really feeling good. With 9 miles to go, I realized that the majority of my training efforts are done FASTER than I was running so I just let myself run at a "comfortably uncomfortable" pace with a plan to attack the final 6 miles. Unfortunately, one little muscle in my quad began to cramp so I had to settle for maintaining pace and taking in a few extra electrolytes (I probably should have taken a few on the bike). With 3 miles left, I was "on the hunt" and decided to risk cramping up... Fortunately, my legs held up and I finished the final 3 miles in just under 20 minutes for a 1:32 half-marathon.

Overall: 4:56:12 (my second fastest 1/2 Ironman to date), 81st place overall (12th in AG) and took the slot to the 70.3 World Championships in Clearwater, Florida.

Conclusions:

1. Don't get consumed by the details. 1mm either way won't kill a bike fit and wetsuits are all made of rubber...

2. We don't need no stinkin' technology crutches! HRMs and PMs have their place for some athletes, but I'm training better and more importantly RACING BETTER without them. After 24 years of bike racing and 10 IM finishes, I know my body pretty well. I do best when I actually listen to what it has to say.

3. I'm going to rip my arms off if I don't find a way to improve my swim times!!!

4. Running "lean" on calories (only 1 bottle on the bike) was great for a 1/2 IM (I'm not so sure it would work well for IM as I was pretty "bonky" at the end of the run).

5. My Fuel Belt was KEY to my run success...My "secret sauce" available whenever I wanted it. It was comfortable and will be used for all longer races moving forward.

6. I'm definitely a 1-piece guy. However, my tri suit from 2004 makes me look like a flamer (NTTAWWT;-)...I need longer shorts on my suit for Clearwater or I'll get arrested for indecent exposure.

Humbling...

2008-07-01T20:54:00.000-07:00

There are many great men serving in our Armed Forces today. When I hear the story of Petty Officer Mike Monsoor, I'm truly humbled.

Petty Officer (EOD2) Mike Monsoor, a Navy EOD Technician, was awarded the Congressional Medal of Honor posthumously for throwing himself on a grenade in Iraq, giving his life to save his fellow Seals.

During Mike Monsoor's funeral in San Diego, as his coffin was being moved from the hearse to the grave site at Ft. Rosecrans National Cemetery, SEALs were lined up on both sides of the pallbearers route forming a column of two's, with the coffin moving up the center. As Mike's coffin passed, each SEAL, having removed his gold Trident Badge from his uniform, and slapped it down, embedding the Trident in the wooden coffin.

The slaps were audible from across the cemetery, and by the time the coffin arrived grave side, it looked as though it had a gold inlay from all the Tridents pinned to it.