Wednesday, October 31, 2007


I am the masked triathlete! Let not the childish smile lure you in... I will consume your soul and condemn it to eternal hell fire. No really... I will. I'm serious. Don't make me come over there.

Breathe... and eat candy.

Monday, October 29, 2007

Ducks, Alcatraz, and Deep Thoughts...

Saturday was the Duck USC game! TOTAL blast AND we beat USC like a redheaded stepchild! YES! Apparently we Duck fans set some sort of noise record... actually made my head hurt!

GUESS WHAT??? I got a slot to race Alcatraz in June of '08!!!! Don't ask me how but its true. I placed third in a qualifying event... which means I missed a slot by one place! What probably happened is that the guy that got 1st or 2nd probably couldn't go so the slot rolled down! I don't really care how I got it... I'm just pumped that I did! This is a race that anyone that does triathlon REALLY wants to do! I can't believe that I'm actually getting to race it in my 2nd full year in the sport! Freakin COOL! I spoke with Coach Matt about it and he gave me his blessing so its ON! He might actually come down and race it with me too! (Well... not "with" me... mostly in front of me but you know what I mean) In addition two of my great college buddies, Jim and Gary, got slots as well... which means a great time will be had by all! WOOT WOOOOOOOOT!
Had another swim session with Coach Gina and my buddy Scott yesterday. Apparently Gina has seen some improvement since our last session a month ago! I'm really excited about that. You know how it is... we are our own worst critics right? So I kinda thought my swim was suckin! Apparently not! YAY! I thought this picture was pretty cool b/c of the "DEEP" etched in the tile. Just check out the pose Scott is in... there's no depth there whatsoever! The workouts with Gina are worth every penny and I'm particularly interested in getting stronger in the water with the prospect of the swim in San Francisco Bay! YES!


Wednesday, October 24, 2007

Dark and Brooding...

Not really. I just wanted to mix it up a bit. Keep ya on your toes. Oh yeah... and I'm bored. What do ya think of the new color scheme? I like the black. It's totally bad ASS!

"Training" is going fine. Lot's of time on the trainer this week. Again, I'm focusing on keeping a high cadence and maintaining my HR at the upper end of zone 2. The idea being that I'll continue to increase the resistance on my trainer, maintain my cadence, and keep my HR low while increasing base strength. I think that's what I'm supposed to do. Big time focus on muscle strength and core work.... and of course putting in my time in the pool! I have another session with Coach Gina this coming Sunday which will be great!

In other news: There's something in the works! It starts with a "T" and ends in an "M" and it's it'll be sponsored by a local bike shop. More to follow as things solidify!


p.s. Tell me what you think about the colors!

Monday, October 22, 2007

Donuts... Is There Nothing They Can't Do?

I've been feeding my sweet-tooth like you wouldn't BELIEVE lately! It might have something to do with the weather change... or it could just be that I LOVE sugar! LOTS of sugar. I like sugar like my Father-in-law likes salt! That dude puts extra salt in his canned soup! Crazy huh?

Had a good weekend and managed to get a little bit of training in. Like I said, K had previous commitments so it was all Dad all the time Saturday and Sunday! Saturday was spent hangin out and watching the rain come down in sheets!

After K got home I hopped on the trainer in the tri-cave and threw down some easy mileage! Spent an hour and a half focusing on cadence and form. I kept my cadence up at 96 RPM and averaged a HR of 133 BPM. Pretty happy with that and it also gave me the chance to catch up on some podcasts.

Sunday the weather did a complete 180! It was beautiful out! Perfect day for a long ride or run... which didn't happen for me! When the sun comes out in Oregon... it doesn't matter what's going on... you just get out in it! The kids and I had a ball running around the yard playing tag, climbing the "jungle tree" and diggin holes in the dirt.

After that I gave my buddy Scott a call, shoved a raised glazed down my gullet, (literally), and went for a run with him. He has a great 4 mile out and back route right by his house. The first 2 miles are a gradual downhill... then of course you turn around and come right back up. Scott and I clocked the first mile at 6:39 and the second a couple of seconds faster. At the turn-around I told myself that I wasn't dropping pace... so I didn't. Scott fell back and I kept on. (I should mention that he did an 18 mile ride right before the run... yeah... he's a stud). I missed the split on the 3rd mile and ended the run with a total time of 26:04 which averages out to 6:30/mile. Let me just say that this was NOT the plan when we started out and that the last mile freakin SUCKED. Ya know, sometimes you just wanna go fast and HR zones be damned! Bad Rob! BAD! How DARE I not follow the training plan to a "T"! I gave myself a spanking and went home.

Today I headed to the gym and attempted to lift some weights and do some core. You know what's really fun to do if you're a skinny endurance type guy? Walk up to those really buff meat-head types and ask them how much they bench. Oh... and make sure that you puff out your chest when you do it. They think it's really cool and will embrace you as their own. Do you think they liked my mini-skirt?


Saturday, October 20, 2007

Ideal Conditions... for a DUCK!

I am a graduate of the University of Oregon... which makes me a Duck... but come ON! It has been raining like CLAZY! Alright, alright... I know I live in the Pacific Northwest but this rain is putting a serious damper (pun intended) on any riding I may want to do... at least outdoor riding... so it's the trainer for me! YAY! JOY! RAPTURE! I'm in the process of building the mac daddy "tri-cave". You know the one, plasma screen, DVD, PS3, kegerator, urinal. Actually its a corner in the garage where I squeeze my bike amongst all the crap I neglected to clean up during the '07 tri-season b/c I was too busy with training and racing.

I'm on total daddy duty this weekend. K has some previously scheduled commitments that last all day BOTH today and tomorrow. Of course I've known this for months... and neglected to assemble the Baby-sitter Army to watch the tres ninos in order to get some training in. Eh... all that means is that I have to do it early in the am or later in the pm... but did I get up this morning? Nooooooo... so tonight it is!

So here's a quandry. I need a road bike. Right now all I've got is my TREK tri-bike and I need something that I can take out on group rides as well as in the sloggy muck of the Eugene winters. Try convincing your spouse that you need ANOTHER bike... it's complicated. I may end up using a friends roadbike. Ebay? Craig's List? I need advice here. I simply don't want to drop a ton of coin on a bike right now.

Could I whine any more? Probably.


Tuesday, October 16, 2007

Last Sunday was one of those fall days in Eugene that helps you see the potential in light. WHOA! Read that last sentence again! What the HELL man!? It's DEFINITELY the off-season. What I MEANT to say, (in a deep macho voice), is: I went on a run with my buddy Scott... and it was bitchin... ummm... and we checked out some chicks... and uhhhh... scratched ourselves. Bah ha ha! (But it was really purty)

No seriously, Scott and I went on a roughly 5 mile run at about a 7 min/mi pace. That was probably one of the last sunny fall days we'll see here in Eugene. Generally, once the rain starts... it doesn't stop until late spring... seriously.

Like today for instance. It rained like it was going out of style! Of course... it didn't START raining until I was 15 minutes into my run! PERFECT! The drops were the size of DOTS (you know... the candy). THEN it started to hail a little. Then it occurred to me that most of the population of Eugene is inside and MISSING all this! Seriously... most of you that read this blog have experienced being out there somewhere... riding, running, suffering to some degree. You've experienced being frozen, heat exhausted, blistered, strained, cramped, sweaty, dirty, hungry, tired... and HAPPY! I just love being out there. Being fast or slow doesn't matter at that point.... it just matters that you're out there and ALIVE! (Oh no... here I go again). It was fun.

Oh... I also swam 2 miles this morning. The drills that Coach Gina has me doing are beginning to feel more natural. I feel like I'm not fighting the water as much and I also feel more at home. Pretty cool.

You know what's NOT a really good recovery food? Snowballs. You know... the cream-filled chocolate cakes covered in marshmellow and faux coconut? Well guess WHAT? They have a Halloween version! YEAH! They're called "Glowballs"! You know WHY? B/c they're BRIGHT freakin ORANGE! Yeah... orange. So after my run I stopped at the DairyMart and bought a pack... and I freakin LOVED them! But I wouldn't recommend them for recovery.


Sunday, October 14, 2007

Kona Inspiration....

Most, if not all of you that read this blog, know what happened yesterday. It was a day that most triathletes wait for... and some dream about throughout the year... the Ironman World Championships in Kona, HI! I'm not much of a sports fanatic. Football? Eh. Baseball. Eh. Basketball. Boooooring. However, when it comes to triathlon... I'm obsessive! Thanks to live audio and video feeds we're all able to tap into and watch as this amazing event unfolds. SO... at 7 am I was logged into the computer. By 7:10 am I had signed up to have text message updates sent to my cell phone throughout the day telling me a particular athlete's progress. I had a soccer game to coach in the morning and then, being season ticket holders, K and I were committed to watching the Oregon Ducks beat the crap out of the WA state Cougars (Duck football is the one exception to following sports outside of the endurance world).

Like I said, I had text messages updating me. I also had Gilad at Life Cycle giving me updates! That was really cool! THANKS Gilad! The BEST updates came from my coach Matt Lieto! Matt had been in HI for the past couple of weeks training with his brother Chris Lieto and helping get ready for the stellar performance he yesterday! He was right there where the action was and was nice enough to give me updates as things happened.

Chris placed 9th in HI last year and he was out to tear it up this year. He came out of the water in the 8th position with a 51:37 split. Pretty freakin fast if you ask me... especially to us normal human types. After that, he took command of the bike in short order and held the lead throughout the entire course! He finished the bike in 4:28:17! Which is a 25 mph average. What was really impressive was how he executed his bike pacing. If you look at his splits there was a definite method to the madness... haul ass and establish a lead... chill out a bit in the middle... then pick it up in the end. In the last segment of the bike he was averaging 26.13 mph. That's a negative split! VERY cool! I was completely freakin out as he came into T2 with a roughly 3 min lead on the likes of Chris McCormack. By the time they were about 18 miles into the run I had gotten back from the game and was able to get online. Almost the exact moment that I clicked on the live video feed was when Macca caught Chris. I watched as Chris held onto Macca for roughly a mile. They looked AMAZING! I couldn't believe how hard Lieto was fighting to hold the lead that he had earned through out the day. In the end Macca's surge was just too much... Chris had pushed himself so hard throughout the day... that he had to let Macca go. He ended up finishing 6th over all with a final time of 8:25 and change! What an AMAZING performance! I really hope that Mr. Lieto is as pleased with himself as his fans and family are!

I'll be carrying the image of Lieto matching Macca stride for stride for quite a while. That was truly inspiring! The take home message for me? Limits are relative. Most people don't know what their's are. Chris pushed his yesterday. He probably learned something about himself that he didn't know before that run. He probably gained some insights into himself that he didn't have before the race. Wouldn't it be a tragedy if we all didn't try to push ourselves in that way... if we didn't create the opportunity to learn who we are when we're rubbed down to a nub? I think so.

I'm off for a run with my buddy Scott D. on a beautiful fall day in the Pacific Northwest! Life is MORE than good....


Thursday, October 11, 2007

Swim Drills and Cow Tag!

While K and I were on our romantic coastal weekend get-away... we went to an awesome beach that's on the way to a tiny little town called Petrolia. Basically the place is lost in time... one of those places that you can go and feel completely disconnected from the rest of the world. Anyway, K and I are hangin on this beach and behind us are these huge rolling hills... with cows grazing all over them. The incline up those hills from the beach was at LEAST 12% in some places. Out of the blue... K goes, "I DARE you to run up and tag one of those cows!" OK... if you ever wanna see me make an ass of myself... just dare me to do something! 99.762% of the time I'll do it just on principle! So I took off up the hill... which just about killed me it was so steep! By the time that I had gotten within 25 yds of the cows they were lookin at me like, "What the HELL is THAT guy doin?! I'm outa here! Come on guys!" And they were gone. Pretty anti-climactic but it was really fun trying to get to em... and I can rest easy that K has yet again failed to name a dare that I have not accepted!

In other news. I've been swimming a LOT! Ok... well maybe not a LOT... but a fair amount. At least 3 to 4 times a week I'm in the pool and working on the stuff that Coach Gina gave me to do. I'll post the workout in case you wanna give it a try! Here it is:
  • WU: 300 swim, 100 kick, 100 pull
  • Drill Set:
    • 4X50 wrist drag/ free by 24 @ 10 sec rest
    • 4X50 8 count/free @ 10 sec rest
    • 4X50 catchup @ 10 sec rest
  • Main Set:
    • 4X400 free on 1 min rest
      • #1 focus on a wide entry
      • #2 focus on a wide pull
      • #3 focus on a neutral hand position on entry
      • #4 focus on powering rotation from hips
  • Kick:
    • 10X50 odd flutter, even choice @ 10 sec rest
  • CD:
    • 1X300 pull breathe every 3rd stroke
  • Total Yards: 3,500
I feel like the drills are finally starting to pay off. At first they felt incredibly awkward and I thought that I'd NEVER get it right. But now... when I swim in the main set... I'm starting to feel things flow... feel the water move around me more smoothly... feel the rhythm that we've all heard about. It's nice...

Did weights and core work this am... then went on a 30 min aerobic run... the off-season is niiiiiiiiiiice....


Tuesday, October 9, 2007

Back to Reality...

Geesh... it's been a while... sorry 'bout that!

My wife and I got the chance to take off for a 4 day weekend with each other! For those of you that have a spouse... and have kiddos... you know how rare that is. We took off last Thursday for the N. CA coast. I had seen my physical therapist for my back last Wednesday so the trip was perfect for recovery. Basically after my sessions I'm not "allowed" to do anything for two days anyway. Time to relax! The pic is the view from my Mother and Father-in-law's house in Trinidad. They let us use it for the long weekend and as you can tell... its GORGEOUS! K and I did a lot of talking, reading, sleeping, eating, saw three movies and did those things that couples do... sans kids! It was really bizarre for the first day or so. Both of us had to adjust to the quiet and the sitting still. We adjusted fine and it was REALLY nice to get reaquainted with my wife.

I dunno man... life is just freakin BUSY! Ya know what I mean? Often, by the time we get done working, parenting (homework, practice, playing, talking), maintaining the house, laundry, etc., etc., etc., we're just exhausted! THEN you have to scrub your schedules and make sure that everything is going to flow nicely for the next day. When exactly are you supposed to bond as husband and wife??? Add training for all this triathlon business and you REALLY limit your time together! Not to preach or anything... but for those of you that are married... go out on dates! Get a sitter and GO! Just do it... it pays dividends in the end!


p.s. Don't worry... I haven't forgotten that this is a TRIATHLON blog!

Tuesday, October 2, 2007


I've been doing more than my fair share of travelling over the last week or so. Combine that with some extra time in the pool doing drills and some more time on the trainer and you've got a LOT of alone time. The end result of all this alone time is that I've gotten to sit still and be in my own head for extended periods of time. My head is one of those places that you might like to go for a weekend. Except that after the weekend is over... you'd be conflicted. "Was this a total waste of time?" Or you might feel a bit dirty, "Did he really just think that?" Or perhaps a bit confused, "What does he MEAN when he says that all humans are idiots?" Then again you might have a really outstanding time and say, "Man! I can't WAIT to go back!". What I'm trying to say here is that its a mixed bag. If I'm completely honest with myself... inside my head is a WIERD freakin place and I like it just fine.

Ummmmm... yeah... that's all I got.