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inspire me (4)

Thursday - July 17

Tired.

inspire me (8)

Wednesday - July 16

Run

1h 38m
9.10 miles
10m 46s /Mi

Today's run started at 10,600 feet near the parking lot at the Vail Pass Rest stop. Ramone and I ran up Shrine Pass road for a few miles to Shrine Pass Trail Head and then ran up the single track to the summit @ 12K. It was so beautiful Ramone is out cold now!

About 2200 feet of ascent and mostly above 11K.

Still in Vail... I hope to get a run in this morning and then hopefully the pond tonight and perhaps a ride if I have time. Ramone is really a great athlete. He's ready to run!

inspire me (9)

Tuesday - July 15

Run

1h 27m
8.00 miles
10m 53s /Mi

Ramone is a Gatorade-bogarter!

Ran up the Berry Picker trail to to Eagles nest and back down. Up in about 46 minutes (3 miles). Ramone was over it by 2 miles! The little guy is such a trooper; Ramone knows how to 'run with his heart' and I love him for that.

Over 2800 feet of climbing

inspire me (8)

Monday - July 14

Bike

1h 20m
24.00 miles
18.00 Mi/hr

brick off the swim

Rode to the top of Dear Creek from the Gravel pond - 54 minutes. Felt pretty good but never really hammered.

Run

31m 21s
4.00 miles
07m 50s /Mi

Brick off the run

Wasn't planning on running but I felt really good so what the heck.

Swim

40m 25s
1975.00 meters
02m 03s /100 meters

Swam at the Gravel Pond. Windy and choppy out there...

inspire me (4)

Sunday - July 13

Bike

32m 04s
12.60 miles
23.58 Mi/hr

Hilly course but I hammered it. The last 5 miles were into a headwind and up a steep hill. I had the 3rd fastest bike.

Run

21m 10s
3.10 miles
06m 50s /Mi

This was a trail run! It frickin' hurt. By far the most difficult 5k that I have ever run (tri or stand alone). Brutal 1.5 mile uphill to the finish at 10,200 feet above sea level 4th fastest run.

Swim

09m 25s
500.00 meters
01m 53s /100 meters

10:05 to transition which included a run from the pool and out to transition. 62nd on the swim.

Great race up in Leadville! Time: 1:04:34 5th place overall: I missed 3rd place by 30 seconds so it was close and I beat last years winning time by 1:30. 1st place in AG I was really pleased with my race, the second place guy ran 9:20 at Kona last year and even though he had 3 minutes on me out of the pool, he still only beat me by 3 minutes or so. I think I held my own. The cat who won was from Texas, and was just a monster! I am anxious to see the official results and splits. Also, I did have the course record for about 30 minutes, but by the time the rest of the fast guys came in I dropped down to 5th. I'll take it!

RACE DAY: Tri-it-High

inspire me (3)

Saturday - July 12

Bike

55m
11.50 miles
12.55 Mi/hr

Rode to 24 hour to swim, then urban assaulted to dinner

Run #1

1h 38m
11.50 miles
08m 31s /Mi

Ran with Julia up Waterton Canyon from the Gravel Pond. I wanted to swim but got there too late. This run included 10 X 1:00 tempo efforts... I'm not sure running 15.5 miles the day before a tri @ 10K is standard, but dime thinks it is a good pre-race workout.

Run #2

29m
4.00 miles
07m 15s /Mi

I had to set up the TT course for my F4 athletes today. I ran to the 2 mile turn-around pretty hard since I started my watch with them and I wanted to to be able to call out 2 mile splits to them. First two miles were at a 6:05 pace and then I jogged the second two miles in after the last runner turned around.

Swim

12m 16s
548.64 meters
02m 14s /100 meters

500 X 1
100 x 1

Pre race warm-up swim or something like that.

inspire me (3)

Friday - July 11

Swim

00m 30s
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Today was a poorly planned day, which turned into an unplanned but probably needed rest day. I'm a bit sleep deprived right now and feeling a little lazy. If you browsed my log today, you are a very lucky cracker, indeed! A few weeks ago I went to the Fluid's Reunion show at the Bluebird Theater. This band broke up in 1993/4 and haven't played together in all of those years. Most people regard The Fluid as Denver's best all-time band (Punk or otherwise). Sub-Pop Records, The Fluid's label, recently had a 20 year anniversary show in Seattle. For those of you who don't know, Sub Pop was the grunge label: Nirvana, Mudhoney, Soundgarden, The Fluid, etc... The Fluid were asked to reform and play the show. All five original members agreed and this was their first show in 14 years! Wow! http://www.vimeo.com/1258543 http://www.vimeo.com/1221487 http://youtube.com/watch?v=wXYEIzmhbk4&feature=related 2008 practice session: http://www.youtube.com/watch?v=Dub2_AFCLAA&NR=1 The Fluid is SOLD OUT: http://youtube.com/watch?v=mvTVjDTTld0&feature=related And here is a clip of them from the 90's back in their heyday! http://youtube.com/watch?v=VTGFvs5NjBA&feature=related And if you are into punk rock history, especially as it pertains to Denver: Here is an interesting and recent interview with John Robinson (vocalist of The Fluid): http://www.csindy.com/gyrobase/Content?oid=oid%3A26759