8/29/10

I had a 19 mile long run this morning. I awakened at 6:30am and ate a breakfast of a bannana and granola. Got all my gear and nutrition together and drove to Bennington Lake. My run training has been mainly done on the roads around CP but at the advice of a local triathlete I sometimes train with I headed to Bennington to run on the more forgiving dirt and gravel trails around the lake and along mill creek. It was a bit chilly once I got to the lake with winds blowing west across the lake. I ended up wearing my sweatshirt for my first lap around the lake (about 3 miles) I ran back to my car and removed the sweatshirt and set out on my second lap. I decided to practice breaking the run down into shorter segments and decided to focus only on a 5K section at a time. I didn't pay attention to my overall time, my previous 5K, distance or anything but the present segment of the run. This helped me mentally attack the run so much better than I have in the past. My first 5K was the slowest of the day minus the 4th section where I stopped to use the restroom so I was very pleased to be able to maintain or improve my times the whole run!

Instead of heading back to my car I headed down mill creek on the gravel side and ended up going all the way to Alder and then back. The slight downhill out section was very quick and felt great but I stayed strong and deal coming back in. I finished up with 2 more laps around the lake after refueling at my car to finish up the run. I ran my last 5K in around 24:00 with a 6:45 final mile of the run which was very tough to do but physically this run felt so much better than my last long one, and mentally I feel like I am definitely improving a lot.

I love running the trails so much more interesting and fresh, plus they are much nicer on my joints. I plan on spending a lot of my sundays out at Bennington Lake this year now thanks to some wise advice! Ironman Canada and Louisville happened today and it was really fun following some friends and watching the action. I can't wait till the day I have a chance to become and Ironman.

Olé | The Ryan Hall Boston Marathon Workout

My first AG win

I raced in the Aquaman Dualthlon last night in tri cities. It was my first dualthlon and especially new to me with kind of a different format. It was a 2 mile run, followed by a 1/2 mile downriver swim, and then finishing with a 3 mile run. I traveled over to Tri Cities with a couple of local triathletes Javin, Laura, and Michael. This was Michael's 3rd time racing this race and it was very nice to be able to ask questions and get suggestions from him. We arrived about an hour early and had plenty of time to warm up, place our bags in transition, and listen to the pre race meeting. It was a very well run race and I really enjoyed the whole atmosphere of it.

We all started together and the first few hundred yards were pretty bunched up. I tried to stay somewhat close to the front pack but even from the start Michael was flying and I lost sight of him quickly. I tried to keep Javin in sight and pushed the pace pretty hard for the whole 2 mile stretch. Ended up with a 6:05/mile avg pace and finished the first leg in 12:11. I gave some ground to Javin but stayed right on the heels of the top female. I had my swim cap in my hand the whole time and when we came into the transition area I had it on my head ready to go. I quickly slipped off my shoes and put on my goggles. The swim was really fast, you swim almost straight out and then the current catches you and you can just fly downriver till you turn back in to shore. I caught sight of the top female again within the first few hundred yards and I swam off her draft and kept her within sight the whole time. I got out of the water in 11:12 and quickly got my shoes on and headed out for the last run. I somehow passed Javin up in the swim so he passed me just as we were heading out of the parking lot. I stayed right on his heels for a good while until we caught and passed the top female. I started to fade a bit then and let him go. Michael passed us coming back in while we were going out and yelled at me to go catch Javin haha I gave it a try but he was gone. I stayed close to the top female though and had her in my sights the whole time. When we came through the parking lot and started going in towards the finish I turned it on, and ended up sprinting past her in the final hundred yards. I finished 14th overall with a total time of 44:41. That time was good enough for my first AG win by almost 3 minutes which felt really good! Michael won the race and ended up setting a course record by racing a 37:33, so fast. Javin and Laura both took 3rd in their AG's and it was a good day for me and the rest of Walla Walla. Definitely would like to race this one again next summer.

Some wise advice to live by

Article by Dr. Keith Jeffery

I love this concept. We are a civilization of "human doings" not "human beings." Don't get me wrong; I do as much as the next guy. But as I approach 50, I am more and more interested in slowing time, in enjoying each precious moment, in appreciating all that is profound in its simplicity. I still set goals by visualizing exactly what I want, but I'm not assuming that my peace and contentment is dependent on the achievement of those goals.

In fact, more and more I am finding ways to enjoy the journey toward the goal. Here are some ways that may help you be present. Methods to pull yourself out of the past and future, places of residences preferred by the mind.

1. EACH DAY, SPEND MORE TIME ALONE
Spend time in prayer, meditation, yoga, or tai chi. Time just sitting. Not reading, knitting, watching TV, talking, scratching, or sleeping. Just sitting. Not even thinking. Thoughts will, of course, try to invade. That's fine, but let them drift away, like clouds floating across the sky.

This process will awaken you to the frenetic, constant, repetitive activity of the mind. The constant pressure to be elsewhere with the assumption that something more needs to happen so you can be "happy." The first step is the recognition of this process on a regular basis. The next step is to continue spending time alone, in prayer, meditation, yoga, tai chi...

2. EACH DAY FIND SOMETHING SIMPLE IN YOUR LIFE
that is beautiful, interesting, wondrous, or amazing. Like a spider web. Or a flower. Or the sun reflecting off a colorful bird. Or a sunset. Maybe the moon. Or a smile. You get the picture. Living in appreciation makes every day better, and there is always something to appreciate.

3. EACH DAY, DECIDE TO LISTEN COMPLETELY IN EVERY CONVERSATION
Without second guessing the content you are expecting from the other person. Without finishing the sentences for him or her. Without already preparing your rebuttal to the anticipated conversation. Just listen. Listening is a rare skill these days. It takes practice, and is enhanced considerably by having a quiet, still mind.

4. QUIT FIGHTING "WHAT IS"
Whatever is happening in the present moment is happening, whether or not you like it. It is as it is for now, so increase your level of contentment by accepting each moment as if you have chosen it. Of course, you can take actions to improve your life, but you can't change the present moment because it already is.

Mental stillness, discovering the profound in everyday life, and living in the moment are elusive experiences for most people. We put so much value on doing, on accomplishment, and so little on being.

They say that it is wisdom to know others, but it is enlightenment to know oneself. Take a few moments each day to get to know yourself.

18 mile long run

So this morning I awakened myself out of bed at 6:30 0n a sunday morning to run 18 miles. This is the longest distance I have ever run and definitely challenged me both physically and mentally. Despite my day of relaxing saturday, good sleep, solid breakfast, and early morning takeoff to beat the heat I still struggled. My dreams of negative splits to the end started falling away quickly around mile 12. The heat of the day finally came along in combination with a couple tough hill climbs and I was ready to throw in the towel. Thankfully I didn't have someone I could call right away and was forced to march along until I came to the realization that the only way I could get out of the heat was if I started running again. My nutrition plan and hydration went well but could still use some more fine tuning before the big day. 9 Weeks to go and I am feeling confident that I can go the distance. Now I am just focused on increasing my speed and get more comfortable at the distance. God is good and just keeps me going on, I am so blessed!

Been Awhile

It's been awhile since I have posted on here! I did achieve some athletic goals and feel very pleased, but the race for endurance is not over. It's an everyday battle and I just have to keep working hard if I want to achieve my goals. Next up probably Aquaman Dualthlon Aug. 20th and Spokane Triathlon Sept. 12th. I will also be doing my first marathon Oct. 10th in Walla Walla. Training is going well and I am feeling very strong right now! Hopefully I will update this thing somewhat more promptly that I previously have let it go, we'll see.