Catch UP!

Where'd the time GO?

Sorry to have been SO remiss in my postings... I can feel you loosing interest as the days drift buy. Yeah. I hear you out there. "That Tri-Rob guy. He doesn't care. He doesn't love us.". Well, you're wrong. I do care... and yes... I DO love you. I really do. Hm. Yup. I might even go so far as to say that I "rub" you... but that might be taken in the wrong vein.

Anyway! ONWARD!

Training? Yeah. I've been training.... and guess WHAT??? I've been SWIMMING too! I was cleared to swim a week and a half ago by my PT. If you've ever taken a significant amount of time off from swimming... I'm sure you know what its like when you first jump back in. I was expecting to feel completely out of place. To be lost in the water and not remember a THING of what I'd learned over the last year. But I was greeted by... quite literally... the warm embrace of the water. Yeah... they had overheated the pool. Anywho... the first few strokes I took... it was like I had never been injured. It was like the last 3 months had never happened. No dislocation.  No

sleepless nights b/c of the pain. No month of physical therapy twice a week and painful stretching and exercises. It was just me... rotate, reach, pull, finish, breathe. It was SO great! Then I made it to the end of the pool... a whopping 25 yds... and I was TIRED! Classic. Its great to be back in the pool! My shoulder isn't exactly TOTALLY normal... but its pretty durn close. I'm getting stronger every day and am completing shorter sets of 200 to 300 yds at a moderate pace topping out at 2,200 yds Monday. Of course... I immediately begged Liz to up my distances to at LEAST 3,000 yds by next week. Her response? "Patience". ARG! NonononononoNOOOOO Liz! Now! Are you listening to me? NOW! Yesterday! Post-haste! *Sigh* Ok... fine. I'll be patient. (said in a whiny disobedient kid voice).

I said it before... and I'll say it again... the time out of the pool was a blessing in disguise. My injury was such that it didn't hinder any of my other training in the least. As a result... my bike, my run, and my core strength have come along to a point that I'm EXTREMELY happy with!

Case in point: The bike test I had... the one where I threw up twice in my mouth? Yeah. That one. I worked hard and went after it but I wasn't that confident in the results... I left the number analysis to Liz. I wasn't expecting much b/c I had just come back from a big meeting. I come back from these things mentally and physically spent. As it turns out, my power output a month into my training this year... is exactly where it was last year... when I was at my PEAK. Uh huh. I'm a happy boy!

My run is coming along nicely. LOTS of running directly off the bike... which I LOVE! Liz had told me that we were going to be putting together a "killer bike to run combo"... and, as usual, she's been true to her word. Every single run off the bike this year has been strong... freakishly so. I'm not doing tons of distance off the bike right now. For instance... after my 3.5 hour ride on Sunday, I ran off the bike in zone 2 for 25 minutes. Training smart. For me, the key to running fast... is staying injury free. That's the bottom-line. If I can stay healthy... I can run fast. I have had to check myself and be totally honest in my feedback to Liz reference how I'm feeling mentally and physically. Every ache and pain... she hears about... and she adjusts if she feels we need to. If you haven't noticed... the athlete/coach relationship is going VERY well. You should PROBABLY HIRE HER! She's definitely the one that'll take you to wherever it is you want to go in this sport. I'm serious. Do it. Now. Pull the trigger. Times a wastin.

Let's seeeeee. Hmmmmm... what else. Not a whole heck of a lot. I'm having a ball. Work has suddenly become more challenging if not more fulfilling, the kids are all doing really well... even my pre-teen Jack is tolerable... most of the time. I dunno. During my more clear moments... I can sit back, look around, reflect, and come up realizing how incredibly blessed I am to have the life I do. Don't get me wrong... there are moments when the expletives come flying out of my mouth so fast you'd think I was suffering from Tourettes Syndrome... but honestly... most of the time... I'm solid. I'm good. I'm really happy. And that? That, my friends, is just... well. It's really nice.

Here's a few random pictures! Enjoy!

This is a hill that I like to make "My Bitch"... as Liz would say.

This is the backside of said bitch hill. Nice backside huh?

Aggie the Wonder Dog. Minus her cape.

"Herow? Sarry? Is dat yu?"

Ok! Thanks for visiting! Hope you're all happy, healthy and whole! Looking forward to being a little more frequent with my writing adventures! Big weekend coming up... and I can't WAIT!

Breathe...

Comin Back!

WOW!  Where did the time go!?

I spent the entire last week... from Sunday to Saturday in Arizona... and VERY little training got done.  It was my company's annual meeting... which generally means long days, longer nights, and very little sleep.  Not exactly a conducive environment for some good, quality training.  I had every intension of getting SOMETHING done every day while I was there but ended up getting in one run and one bike.  I even entertained the notion that I would hook up with MoMo and Bryan sometime during the week so that they could put me through the paces.  Heck... I was even supposed to have my first run test of the season while I was there!  NONE of that happened. Believe me... I'm not even remotely close to voicing a complaint.  Rest is important right?  I had different priorities while I was there and feel absolutely ZERO guilt or regret for how I spent my time.  As a matter of fact... if I had to do it all over... I would have stayed a couple of extra days lying in the sun!  Got to do that on the last day... and it was GREAT!  

Coming home on Saturday I was able to get into Eugene just in time to attend my daughter's 9th birthday party!!!!  Yeah... she's 9!  NINE???!!!  Seriously?  Really?  HOW!?  How did this HAPPEN?  My little girl.  Nine is a big deal right?  I mean... that means only 9 more years until she's up and out of the house.  Don't even get me started... I'll tear up.  That GIRL!  I'm so proud of her I can hardly stand it.

Listent to THIS!  Instead of accepting presents from her friends... Lila asked that everyone make a small donation to Jakobi Mulgrave's medical fund.  You see, 2 weeks ago, Jakobi was the sole survivor of a drunk driving accident that killed his mother, 2 of his friends, and the mother of one of those friends.  Jakobi is currently in critical condition in a Portland hospital.   Lila doesn't know Jakobi but was so touched by the story that she wanted to take action... and this is what she came up with.

My Lila was able to raise $278.00 on her own to donate to Jakobi's fund.  This girl.  My Lila.  She is growing up so fast and has such a good heart... I just love her so much... and couldn't be more proud of the young woman she is so quickly becoming.

WHEW!  Ok!  So... its back to training tomorrow.  Well... I DID have a bike test today... and guess WHAT????  I only threw up TWICE in my mouth during it!  YAY!  Good times good times.

Thanks for reading.  I hope you're all happy, healthy, and whole.  

Breathe...

The Only Thing Missing...

... is a red barn.  There's just something about a wheat field.  At sunset. In the Fall... that's just... whew.

So I'm in my physical therapist's office... and she's completely working me over and sort of giggling as I'm wincing in severe pain... but its good pain... the kind of pain that is getting us somewhere.  Anyway, between nauseating waves... I glance over to my right... and there's a little sign on her closed door.  It reads, "Live life like you mean it."... and I thought to myself, "Man.  I freakin MEAN it.  I really do."  Sometimes things just really stink... most of the time its totally out of your control... but I'm IN... and I really, REALLY mean it.

Shoulder update!  Things are progressing really well.  My mobility is GREAT!  My strength at this point is severely lacking.  Don't ask me to pick up that peanut off the floor and raise it over my head... I might strain something.  I have atrophied to the point where its a challenge for me to do VERY lightly weighted shoulder work of any sort without fatiguing extremely quickly. BUT... I. Don't.  Stop.  SO!  Coach Liz and my PT are pow wowwing about the parameters of me heading back into the water the first week of February.  Liz keeps reassuring me that this will be MORE than enough time to get my swim where it needs to be for CdA.  FYI... and I'm not afraid to say it out loud... I'm doing that swim in an hour or less.  There.  Its out there.  No hiding.  

Running and biking are truckin along.  I had my longest run of the season the other day... a whole 1 hour and 15 minutes.  Long runs are relative right?  I mean really... its only "long" in the sense that it is the longest run I've completed this season.  I attempted to hook up with Drew to get it done... but alas... it wasn't meant to be.  Oddly enough... work actually got in the way... which is just WIERD!  Next time Iron Drew!  I actually got to head out on the Cascade Cutoff for my run. Kind of out in the middle of nowhere... quiet... cold... sunny... beautiful.  Just me, my feet, and my breath.  Freakin BEAUTIFUL!  I was reminded repeatedly to stay within the designated zones... annoying but necessary at this point in the season right?  There's a method to the madness and all I have to do is listen and obey.  Its not as hard as it sounds.

Hmmmmmm... what else?  Uh.  Geesh.  that's all's I gots.  Here are some pics from my run the other day.

Hope you're all happy, healthy, and whole.

SUNDAY!!!!!!!!

Breathe...

Bringin it back!

My body and mind are beginning to remember what its like to work... and they both LOVE it! Liz is extremely talented at making all of my workouts purposeful. Think about that word for a second... purposeful. Doing something with purpose. I mean really... I don't have a lot of time to waste. I need things to count, and Liz understands that and applies that not only to me... but to any athlete she works with. I'm pretty good at doing what I'm told, some of the time. I just like to understand the path that I'm on... tell me why I'm doing this... and if it makes sense... I'm IN! Just like Sally... I'm IN! Liz has plans for me... and those plans match my goals... its symbiotic... which is nice.

Training is going really well. The challenge for me is remembering where I am within the season. I keep reminding myself that this is the 3rd WEEK of my 6 month training cycle leading to CdA. THEREFORE... things are slower... I'm building strength... I'm becoming "durable"... which is the reason for all of the funky running drills and crazy core exercises like, "The Scorpion"... yeah, I'm not making it up... and yes... it stings!
This afternoon I was able to take advantage of some REALLY unusually sunny and warm January weather here in Eugene! I headed over to the world famous Hayward Field where I proceeded to go through about 35 minutes of running drills. You can't HELP but feel super cool and fast at Hayward field. Then again, it's hard to feel fast as an almost middle-aged, skinny white guy when you're surrounded be running gods and goddesses! Oh... don't you worry. I gave them the business. Yeah. I unleashed some serious intimidation skillz out there on the track... and I only got laughed at once. Good times good times.

Ok. SO! I "fired" my PT. Not really fired... but made a semi-aggressive move to someone else in the practice that is a triathlete AND just HAPPENS to be doing IM CdA this year as well. And wouldn't ya know... my shoulder? Well... let's just say that I'm VERY confident that I will be in the pool in very short order. One session with this woman and I've already noticed a significant improvement in my strength and range of motion! YES!!!

That's about it for the moment. OH! I was thinking the other day. I do that. I think. Yeah. So I was thinking the other day about steps... and how many we take in a day. I was running and I thought, "This is so simple." Forward motion. One foot at a time. Padpadpadpadpadpadpad. That sound. That's all there really is in that moment right? Just the sound of your feet... and your breath... and if you can just quiet the rest of the crap down... just for a minute... or 20... or an hour... isn't it just simple. Yeah... I know. Cool huh?

Whew... that was random.

Hope you're all happy, healthy, and whole... and not freezing your fanny's off out there! Enjoy your base training ok? Don't fear a goal. Don't fear verbalizing a goal. Don't fear TALKING about your goal. I want your goals too... just for you.

WOW... random AGAIN! I'm on FIRE tonight!

Breathe...

It's Just Plain...

Delicious!  

I don't have a very good memory.  Or at least I don't think I do... but then again... maybe I do and I just forgot.  Anywho, I had forgotten in the last couple of months how much I enjoy a good brick.  As always, Liz never disappoints with the workouts she sends me.  She has a way of structuring workouts... even workouts on the trainer... that keep you engaged and challenged... making the time fly by.  The challenge at the moment is that everything is "base" oriented.  All good stuff... and more than necessary but we all like to go fast right?! 

What I've noticed in the short time that I've been back on the training band-wagon is how strong I feel.  Then it occurred to me that all I've been doing is RESTING!  For the last two months I haven't done anything to stress my body... with the exception of massive amounts of food... mostly from the "sugar" food group.  Speaking of which, I have a friend that basically made it through the entire holiday season withOUT sugar.  Seriously.  Is that NUTS or WHAT???  She's a total bad-ass in my book! So anyway,  I feel really really strong right now.  Give me a week though... I'll be a wreck and you can all laugh at me.

SO... yesterday consisted of an hour and a half on the trainer followed by a 15 min run off the bike.  Nothing remotely taxing... but just getting my body back into training mode and used to the saddle a bit.  Today... a killer core and strength routine that MIGHT actually result in me getting a bootay.  Yeah... I'm serious.  

That's ANOTHER thing about Liz... she's pretty much figured me out... slow and steady build. Keep me healthy.  "Build a strong Rob".  I constantly remind myself to trust Liz... and trust the process.  She knows what she's doing and if I'm a good boy... and do as I'm told... and I'm honest with her about my aches and pains when they occur... she'll be able to get me where I want to be come June 21st.

Hope you're all happy, healthy, and whole.

OH!  A note on injury... not that I'm an expert... but listen to your body.  If something is screaming at you to stop... just stop.  Go see the local expert on whatever is bothering you... and be patient.  In the long run... getting on top of it will pay off.  Think long-term... not short. Thanks for listening.

Breathe...

GIDDY!

Yeah.  See that look on my face?  (The Gay European Tourist or "GET" coined by my brother Ted). You know why its there?  Because I am BESIDE myself with excitement!  I started my training cycle for IM CdA today!!!!!  Good LORD it felt good to be out there with some purpose behind it!  Don't get me wrong... working out for the benefits of one's health is great... but that alone simply does NOT squeeze my grapes.  (I just made that up).  If I was left to my own devices and was not working toward some sort of competitive goal... I am convinced that I would be the world's first morbidly obese skinny guy.  Seriously.

So it was with extreme excitement... much to the annoyance of my entire family who had stayed up FAR too late last night... that I headed out the door and into the drenching rain and blustering wind for an extremely easy, read "slow", 50 minute run on the flats of the Willamette Valley! Ohhhhhhh... it was HEAVEN!  I also got to try out my new Zoot Ultra Nanoshell Jacket.  Super nice... and, more importantly, stylish... which as we ALL know... is the priority.  The run itself couldn't have gone any better.  This was a totally form-focus run, quick feet, calm torso, hips under my feet, slight lean forward, all done at a slower pace simply to wake my body up and get used to a consistent routine.  Later in the evening I spun on the trainer for 30 min to flush the legs.  YUM!

It's GREAT to be back!  Come with me ok?  It'll be fun!  If I see you out there... don't be surprised if my eyes fill with tears of joy as I tackle you in a HUGE bear hug!  HM.

Breathe...