It’s good to be running again. I did take a prolonged layoff, but I have been back at it for over 2 weeks. I decided to switch up the program this week. Since this years A race is an Olympic distance triathlon, with a 10k run, my long run only needs to be 1 to 1.5 hours long. So I switched up my long run from the traditional Sunday morning to mid week, making more time on the weekend for cycling, bricks, and running races.
This makes sense for a couple of reasons. It gets the long run done and over with in the middle of the week. It frees up two days on the weekend for riding which is my weakness. Sunday mornings is good for riding due to very low traffic. I can easily do some more interesting routes that I wouldn’t otherwise ride during higher traffic times. It lets me do races on the weekend without missing my long run.
So my basic running week looks like this.
Monday-short tempo run or hills, Wednesday-long run, Friday-short easy, Saturday-Brick, long ride with med run. Monday was my first tempo run Two 1 mile repeats at 7:14 and 7:16. Excellent times, but it left me sore for my Wednesday long run. Once Wednesday evening came around, I suffered through my long run in 1:01:34 which was only about 1:30 slower than my Sunday run on the same route. Given that I was sore, it was cold and I was dressed in an extra layer, and I felt like I was running in slo-mo, It was a very very good effort.
For anyone looking for a change, and if your lifestyle can support it, I would definitely recommend switching the long run from traditional Sunday to midweek.
After posting my reading list, It seems fitting to review the books that I have actually read, starting with the biography of the worlds most famous cyclist.
I read the book about a year ago during my vacation to Dominican. In fact I read it in about 4 days, which is a major feat for me. I am not a huge reader, and I am not a fast reader. Completing a book in a couple of days is a big deal.
I’ll start by telling what the book is not. It’s not a training manual, it doesn’t give details of how many miles Lance rode to train for the tour, or how much pasta he ate. It also doesn’t mention Cheryl, or his breakup with his wife Kristin since the book was written before those things took place.
This is a biography of his life including being raised by one parent, his rise to stardom as a pro cyclist, his battle with cancer, and his comeback and first tour victories.
After a year, there are a few details that still stand out about the book.
The book goes into some detail about his battle with cancer. How it first presented, how he felt, how bad it actually was, in fact some doctors only gave him 10% odds on survival. In an ironic twist, the disease, was largely responsible for his tour success. Stripping his body down, so when he regained his former fitness level, the engine had a much lighter machine to push.
The book also credited Bob Roll with rekindling the fire in Lance, after he struggled with motivation and toyed with quitting. Coach Chris Carmichael enlisted Bob to meet up with Lance in Boone, North Carolina, and train with Lance in the Appalachia’s for a week in the pouring rain. Bob had the work ethic, and the attitude as well as the legs to train with Lance, and spark a new fire within the Champion to be.
Another thing that stood out was the period between cancer recovery, and Lance’s full committment to racing and winning. He struggled with periods of self doubt, and quit several times throwing his family into turmoil. It wasn’t pretty, in fact in some cases he was a downright asshole. But this is really a testiment to how devastating the disease is, even for survivors. Fortunately for the cycling world, training with Bobke turned it around.
This story will likely be made into a movie, which is kind of funny because I am sure if you walked into a producers office and showed him a script like this, he would laugh you straight out to the parking lot. The only way it is close to believable is the fact that it is true. There’s much more that I could write about, but do yourself a favour, read the book, before they spoil it by putting it on the big screen. With Matthew McConaughey as Lance.
You all know how much I love my Newtons. I’ve written about them before, and I will likely write about them again. Here is an article by Newton Running co-founder Danny Abshire on Good Running Form for Efficient Running and Injury Prevention.
When most people take up running for general fitness or to train for a marathon, they don't think twice about how to do it. They buy a pair of running shoes, lace 'em up and start running.
While that simplicity is one of the things that makes running so desirable, if you start running without learning proper form, you could wind up being woefully inefficient, and, worse yet, set yourself up for a variety of debilitating injuries.
The tenants of good running form include running with short strides and a quick cadence, landing lightly on the ground on the middle portion of your foot, and quickly lifting your foot off the ground instead of using pushing off with excessive muscle force. A slight forward lean and a relaxed arm swing are also key components. To view good running form in action click on the Run Right Video
To run efficiently, you have to understand your body and how it moves across a surface. And probably the biggest aspect of good form is to avoid using too much muscle power to move forward.
Two of biggest mistakes distance runners can fall prey to are 1) excessive heel striking that causes abrupt braking of forward momentum or 2) using only propulsive muscles and running too far up on their toes like a sprinter and not using the body's natural cushioning system. Each of those form flaws puts too much vertical movement into every stride, and that leads to inefficiency and considerably more impact on the body.
To illustrate what Newton Running calls the "Land-Lever-Lift" technique, take the simple test of running barefoot across a smooth floor. More than likely, you're naturally going to land lightly at your midfoot and quickly pick up your foot to start a new stride. Your body doesn't allow you to land on your heels because it isn't engineered to accommodate the blunt force trauma of repeated heel striking.
If you're landing hard on your heels and excessively braking and then pushing off, you're going to strain your propulsive muscles and connective tissue, and that can lead to a variety of injuries. And if you're too far forward in a sprint position, you're overusing your calf and hamstring muscles and putting a lot of straining on your Achilles tendon.
You wouldn't enter into any other sport without learning proper form, so why do it in running? For example, if you bought a brand new pair of golf clubs and went out and hit 100 balls at the driving range without any instruction or idea about proper swing technique, you'd probably have inconsistent form and very mixed results, plus you'd wind up tired and very sore the next day.
The bottom line is that good running form leads to efficiency, which equals less impact and that equals injury prevention. The key is running relaxed and having the awareness to just touch the ground and lift quickly on every stride.
About the Author
Danny Abshire is the co-founder of Newton Running, a Boulder, Colo.-based company that makes shoes that promote an efficient midfoot running gait. For more than 20 years Abshire has been working closely with elite runners, cyclists and triathletes, Abshire developed unique, lightweight custom orthotics which have benefited Olympic marathon runners, 10 Iron Man World Champions and Olympic and Tour De France cyclists. For more information on Abshire or Newton Running, go to www.newtonrunning.com.
What do you think?
I got home from work, and changed into my running gear, including my HR monitor, and fresh new battery.
I drove to a nearby 1 mile loop trail where I do some of my tempo runs. On the way, my rate was 32. I know I am fit, but that's a little too low.
Then on my first tempo lap, I registered 189. Thats 4 beats above what I estimated my HR max to be. HOLY CRAP, I am having a heart attack.
Then on the second, I was 145. Both 1 mile laps were 7:14 and 7:16. Two seconds difference.
Since I am still here and able to type, I don't think I am dead.
Seriously though, I think I forgot to reset it after I replaced the battery, and hopefully I'll have it figured out by Sunday where I do my first 5k. That's if my wife lets me. Remember, she is now hooked. We may be getting a sitter.
Posted by FLATOUT JIM
The season opening 5k race was today, and I was there. But only as a spectator. My better half, with my encouragement, ventured into the race scene.
I have to say, I told her she would be about 30:00, but given the total amount of training she did, I really expected 35 to 40.
The final damage estimate, 32 and change, and if she ran by herself, and did it with no walk breaks, she would have easily broke 30.
I am so proud, and a little worried. She is already making plans for the next 5k in 2 weeks, and I was planning to do it. We might be callin a B B Sitter.
Anyway, I am so proud.
Posted by FLATOUT JIM in Ironman St. Croix 70.3
To keep my streak of one post per day, going, here is some more video for inspiration, just in case anyone is tapering for next weekend, or are preparing for a long training ride tomorrow.
Not sure what the aero helmets are for!
Maybe a training session can include hill repeats running in cycling shoes with you bike.
Notice the little guys are the ones powering up the beast? Think I should have skipped desert at supper.
Because it’s Friday, here is some Friday Filler. Beware, some of this is painful to watch. And one special clip for cat lovers. ENJOY. And Please be safe around water.
Posted by FLATOUT JIM in Workout
Well Yesterdays Post, reading for endurance, I joked about the title, stating that just reading won’t improve your endurance. Today I found that the exact opposite may be true.
In a story on CBC News, it was reported that New research and pilot fitness programs in schools are showing positive results that exercise helps the human brain learn.
Teacher Allison Cameron piloted a vigorous fitness program with her Grade 8 class at City Park Collegiate, Saskatoon, in 2008. The class was tested in February before the start of the program, and again four months later, at the end of school term in June. The results, which can be found here, are pretty amazing.
Another interesting part of the discussion revolved around the effectiveness, or rather ineffectiveness of physical fitness programs. The best available information suggests that aerobic activity that gets the heart rate up to 55 to 65 percent of Maximum Heart rate yields the best results. Most PE programs don’t include activities that meet that criteria. Instead, the majority of students stand around during a game of soccer or dodgeball, leaving the bulk of the participation to students who are already active.
The research was not isolated to Saskatoon. Similar work is being done at Naperville Central High School. near Chicago where they have implemented the Learning Readiness PE program by PE4Life.
Remember back in the last major recession in the early 90’s, and the first programs to be cut from schools were the PE programs. I know hindsight is 20/20, but now there’s evidence that it may not have been the right decision from a learning standpoint.
Welcome to my virtual library.
No reading will not improve your endurance, you have to actually practice what’s inside to do that. I decided to throw together a list of books that I have readsince I became interested in triathlons, as well as some that I would really love to read if I had more time on my hands. They are conveniently broken by category, and broken further by STUFF I READ, and STUFF ON MY LIST.
I am also open to recommendations, and also reviews if anyone has read one of these.
Stuff I’ve Read
Total Immersion: The Revolutionary Way To Swim Better, Faster, and Easier
Stuff on my List
Age is Just a Number: Achieve Your Dreams At Any Stage In Your Life
Stuff I’ve Read
Its Not About The Bike
Stuff on my List
Zinn & the Art Of Road Bike Maintenance: Second Edition
Zinn and the Art Of Triathlon Bikes: Aerodynamics, Bike Fit, Speed Tuning, and Maintenance
Stuff I’ve Read
Pose Method of Running
Galloway's Book on Running
Stuff on my List
Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach
Triathlete's Training Bible
Performance Heart Rate Training: Customize and Maximize Your Workout Using a Heart Rate Monitor
Stuff I’ve Read
Chris Carmichaels Food For Fitness
Stuff on my List
Paleo Diet For Athletes: A Nutritional Formula for Peak Athletic Performance
Running and Fat Burning for Women
MORE ADDED FOR 2011. These are my wife's
Over my morning coffee, I was flicking through channels, and came across one of the Boston stations. Of course everyone knows that this weekend was a busy one in Boston. The Celtics and Bruins have both started their playoff runs, and yesterday, there was a little road race put off by the Boston Athletic Association.
When I was in Clearwater, one of the highlights of the awards dinner was a speech by Ironman legend Dick Hoyt. For anyone who doesn’t know, Dick’s son Rick has cerebral palsy. Together the two travel the world competing in endurance events, mainly marathons and Ironman and 70.3 triathlons.
Dick’s speech was truly inspiring to me. You’d have to be brain dead not to be moved by seeing 65 year old Dick swimming the 2.4 miles while towing a rubber dinghy with Rick on board, or biking and running with Rick perched atop the front of modified bikes and wheel chairs as they slug out mile after mile just like everyone else.
But what I truly found inspiring was the story of Rick. Despite the fact that he was born as a spastic quadriplegic, with cerebral palsy, he was living an independent life in his own specially outfitted apartment. In 1993 Rick graduated from Boston University, with a degree in special education. Rick now works at Boston College’s computer laboratory helping to develop a system codenamed "Eagle Eyes," through which mechanical aids (like for instance a powered wheelchair) could be controlled by a paralyzed person’s eye-movements, when linked-up to a computer.
Dick ended the speech by talking about a huge upcoming milestone. I believe Clearwater was event number 997, so the duo was planning for number 1000. Dick was partial to an Ironman, but Rick was true to his roots. It’s no surprise that a boy whose first words uttered on his specially made computer was “GO BRUINS” would chose the Boston Marathon as his 1000th event. And this morning on local Boston news, the third clip after the men’s and women’s finishers, was Team Hoyt.
Congratulations Dick and Rick. Thank you to your inspiring words in Clearwater, and by the way, I really felt bad for passing you in Clearwater, but the truth was I didn’t pass very many people that day.
Posted by FLATOUT JIM in Ironman St. Croix 70.3
Next up on May 3 is St. Croix
This is a definite must do race for me. I have no idea when, but I would really like to give this one a go sometime.
The last time, in fact the only time I ever visited the Virgin Islands was on my honeymoon, 19 years ago. We were broke, and couldn’t afford to go on a cruise, but we did anyway. One of our ports of call was St. Thomas U.S. Virgin Islands. It was absolutely beautiful.
When I started doing Triathlons about 7 years ago, One of the first races I read about was St. Croix. At that time, I had no interest in Ironman or destination races, but returning to the Virgin Islands kind of appealed to me down the road.
The only drawback is that living where I do, the bulk of the training would have to be done indoors. I could manage swimming at the pool, and I could make use of the indoor track for short runs, and get outdoors when the weather suited for some distance, but putting in the time to build the volume on the trainer makes me go a little stir crazy just thinking about it.
Maybe when I retire to Florida, and can train year round. Oh to dream.
Ironman China went this weekend. I guess it was a little warm, I read on the Ironman site that temperatures maxed out at 45 deg C, that’s 113 deg F.
Top 5 men were:
1. Rasmus Henning (DEN) 8:53:20
2. Patrick Walliman (SUI) 9:22:46
3. Mike Schifferle (SUI) 9:28:49 * M35-39 amateur
4. Joszef Major (HUN) 9:38:52
5. Byung Hoon Park (KOR) 9:57:10
Top 5 Women were:
1. Charlotte Paul (AUS) 9:48:14
2. Edith Niederfriniger (ITA) 10:01:39
3. Teresa Mazel (CAN) 10:13:43
4. Donna Phelan (CAN) 10:25:15
5. Kim Loeffler (USA) 10:29:53
Talk about a downer, we had a local athlete compete as a pro. After placing second last year, Donna Phelan shaved off 12 minutes, but dropped to fourth. Now wouldn’t piss you off.
The 70.3 also went this weekend.
Top 5 men were:
1. Chris McCormack 4:04:44
2. Luke McKenzie 4:23:34
3. Mark Jansen 4:38:11
4. Ken Glah 4:46:12
5. Paul Matthews 5:00:00
Top 5 Women were:
1. Amanda Balding 5:28:55
2. GEMMA KEOGH PETERS 5:53:40
3. Jutta Wessling 5:59:52
4. Anne Knecht -Boyer 6:01:23
5. Laura Walsh 6:08:34
Two of the top 5 women in the 70.3 were over 6 hours. It must have been brutal.
Continuing on yesterdays theme, here is a recipe for an Expresso Smoothie.
4 small ice cubes
1/2 cup low-fat vanilla frozen yogurt
1 shot espresso (decaf or regular)
2 tsp cocoa powder
Directions: Add ingredients to blender in the order listed, then mix on high speed for 30 seconds. Serve in a frosted glass.
Per serving: 180 calories; 8 g protein; 2 g fat; 38% of RDA for calcium.
This is pretty bare bones. If you want to turn it into a real recovery drink, add a banana and maybe a scoop of protein powder. I sometimes use a frozen banana, and skip the ice cubes.
Of course after today’s ride, I skipped all of it and just drank the expresso.
One of the fringe benefits of volunteering to collect your friends mail while they are in Florida, is that I get to read the newest version of Runners World. The May 2009 edition has some interesting articles, including one on the benefits of caffeine.
Not that I need another reason to drink coffee, benefits of caffeine listed in the article include
• Running Longer and Thinking Faster
• Increasing Sprint Speed
• Recovering more quickly
• And Hydrating
The article also lists keeping bones healthy, but the reasoning given doesn’t really promote coffee as an aid to bone health, but rather dispels a belief that coffee drinking and bone mineral loss are directly related. Instead the article offers an alternative cause effect relationship, stating that it’s likely that coffee drinkers are drinking less calcium rich beverages such as milk.
None the less, I likes my coffee. It’s the only bad habit I have. STOP LAUGHING. Drink Java, be healthy.
Posted by FLATOUT JIM in Nutrition
Just two days ago I wrote aboutCarb Protein fat Balance as was reported in an article in Bicycling Magazine, Notice how I cleverly plugged my own blog compelling you to go back and read my previous post. It’s my version of the Jedi mind trick.
The general message was that starch may not be the most efficient fuel for endurance athletes, and a high carb, low fat diet, may negativly impact the body’s ability to effectively burn fat as a fuel during longer endurance events.
Fat should not be eliminated from the diet of an endurance athlete, but the type of fat should be seriously considered. Fat classified as Mono Unsaturated Fatty Acids should make up the large majority of fat intake. This would include fat from sources such as avocado, olives, and olive oil, nuts, and cold ocean fish such as salmon. Fat from animal sources should be somewhat restricted, although nothing tastes better to a big old strappin carnivore like me as a big steak marbled with fat. But I don’t eat this every day.
This advice seemed vaugly familiar to me, so I did a little digging, and found that during my Itonman 2006 training, I read about Gordo Byrne and his diet, which was drastically different from the popular advice at the time. I even later wrote about it in one of my later blog posts on Diet and Nutrition. The new link to Gordos article is here.
Gordo talks about the importance of fat burning for ultra endurance athletes, especially slowe ones who may drastically benefit from improved body composition. That’s Gordo’s way of saying “lose weight you fat bastard”
In his article, Gordo also mentions limiting bread and pasta, in fact starches in general as well as smoothies, bars and sugary drinks. He admits to using them from time to time, likely during and prior to and following workouts.
Sounds kinda familiar doesn’t it. I discovered Gordo’s old site mid way through my 2006 Ironman Florida training, and this was one of the first articles I read. That’s about 3 years ago, so it seems this advice is not quite as revolutionary as reported in Bicycling Magazine, it’s just starting to catch some attention now.
More support for this type of eating comes from Joe Friel, auther of The Triathlete's Training Biblebut more on that later.
Posted by FLATOUT JIM
I planned a short run tonight, but life got in the way. I probably could have gone late, but given my late night last night at a work function, and an early morning, I am bagged. Also, I am still three and a half months from my A race, so I am still in “I can get away with blowing off a workout” territory. Plus I did make it to the pool today.
So I am signing off, and hitting the foam. Be back soon!
This was an article in the May 2009 edition of Bicycling Magazine, about the topic of nutrition and what cyclists should eat. Nothing new there, but this article is different because it focuses on the type of carbs, as well as the importance of fat and protein.
The article strays from the traditional view that to fuel your body for hard training on the bike, you need to consume starchy complex carbs like pasta, rice, potatoes, and grain products such as cereal and breads.
The theory is that the majority of your carbs should come from fruits and vegetables supplemented by adequate amounts of lean protein, and monounsaturated fats. Complex Carbs from grain sources are best left for immediately prior to, during, and after training sessions. The reason is that a diet heavy in starches causes the body to burn sugar instead of fat, causing you to bonk more easily.
This is the direction that Allen Lim is taking Garmin-Slipstream as he tries to squeeze out a little pharmacy free advantage over competing teams at the dinner table.
The article lists 7 common misconceptions held by a large majority of athletes regarding endurance training nutrition.
1. A Calorie is a Calorie
2. Starches are Sensible Fuel
3. All Fat Make You Fat
4. Food Comes from A Box
5. Skipping Breakfast Is fine If You Need to Drop A Pew Pounds
6. You Can Eat the same At Age As Age 20
7. You’re Never Hungry or You Are Always Hungry
I’ll spare the detailed descriptions of these 7 items, I suggest picking up the edition and giving it a quick read.
This falls in line with what we were taught at my Level 1 Cycling Coaches clinic a couple of years ago. Atlantic head coach Luc Arsenault talked about how he would try to convince some of the younger riders to try and substitute some green vegetables or salad for the heaping plates of spaghetti.
The advice given by Nutritionist Cynthia Sass is that the split should be 50 to 55 percent carbs from veggies, fruit, and a little whole grains; 25 to 30 percent fats from olive oil, avocado, olives; and 15 to 20 percent from lean meat, fish, eggs and poultry.
So if you don’t think you are getting everything from your diet, or if you are getting frustrated eating a clean, lean, high carb diet, maybe it’s time to trade some of those bagels for some baby carrots.
Posted by FLATOUT JIM
I have to start expanding my blog horizons. There are a few faithful who religiously come back and comment on my blog, and I thank each and every one of them, and beg them to keep coming back.
In the mean time, I have started to search out some cycling blogs, since most of the ones I follow, and most of my followers are triathletes and runners. I started trolling and surfing, and I came across this crazy fool named Fat Cyclist.
Fatty, AKA Elden, started his blog after he started riding seriously about 15 years ago, and realized that to become a better cyclist, he had to improve his power to weight ratio. For those who don’t already know, that’s cyclist code for “I’m too fat, and I need to lose weight.”
His blog is a good read. It’s Informative and funny. He writes about cycling stuff, and places a humorous twist on it.
His latest post is a letter to Specialized regarding his disappointment over his second pair of mountain bike shoes being ruined in 4 years. That’s less than 2 years per pair, and the problems are severe with holes in the uppers, and cracks in the souls. He outright asks for a new pair, and It would be very interesting to see how he makes out, and if he actually gets a new pair of shoes. I’ll be checking back often to see his results.
Go check out his Post and leave a comment if you have an opinion of Specialized shoes.
Did you see me? Did you? Did you?
Ok, ok, remember the clip at the beginning where they showed a shot of the beach from overhead, that was me next to the second last porta potty from the left with the black wetsuit on.
Then again, exiting the water, I am wearing a purple swim cap and a black wetsuit.
But seriously, it brought back memories of November. It was an awesome trip and an awesome race. I could remember the location of every shot along the way.
Also if you did watch the coverage, and remember the special coverage of Brian Boyle, the guy who came back from being in a horrible car accident, small world, one of the guys that travelled down with us knew Brian. In fact Brian has family ties to our part of the world.
This is Me Brian and Keith
OH how I long to return, and if you are good enough and fortunate enough to qualify, but are not interested, shame on you. Unless it’s because you are off to KONA.
If you are not doing anything tomorrow afternoon, tune in to NBC’s coverage of the 2009 Foster Grant Ironman 70.3 World Championship from Clearwater. Coverage starts 4:30 EST.
If you absolutely can’t wait, you can check out my story right here.
Yes I was there. So watch carefully, and keep your eyes peeled for a black and white singlet on top aof a silver Cannondale Slice, being passed by about $100,000.00 worth of Carbon fibre and spandex. It wasn’t pretty. But like I said, I WAS THERE.
Any Friday is good, any Friday that I don’t have to work is really good, and any Friday that I can get out on the road for a ride is absolutely awesome.
I was a little late hitting the road, and the forecast was calling for overcast turning to showers in the afternoon. As you can see, by the time I was into my ride, it was pretty grey.
That little bump on the horizon is actually an iceberg. Based on the distance away, it is likely to be a monster.
There aren’t any bergs close to shore because the wind has been blowing them away, but you can see some bits and pieces in the cove at Torbay.
I managed to ride for 45 minutes until the rain hit. And when it did, it hit hard. I was caught in a good downpour. Still, an hour and a half is not bad for an early spring ride in a season where my A race is only Olympic distance. Listen to me, only Olympic distance.
Posted by FLATOUT JIM in Time trials
The weekend is here. One day early. My workout was cut short today in lieu of a lunch date with my lovely wife, alone. Get it, without kids.
Tonight will consist of relaxing after a slab of red meat, and bottle of red vino. I am very hopeful that the forecast will hold, and we will get enough dry warm weather to hit the road on my road, and get in a good ride.
Our local club announced the tentative events schedule for the summer starting with our first 20kITT on May 05. I volunteered as event organizer in return for free membership, and race entry fees for the entire season. That also gives me an extra 2 weeks to train for my first crack at the 20k.
I have done my share of ranting about the weather, and about spin classes, and trainer sessions, and about what a pain it is to bundle up in layers to head outdoors for spring rides and runs this time of year. That’s the price you pay for living on an island in the north Atlantic. The north easterly wind brings cold temperatures and precipitation which makes hobbies like running and cycling a challenge.
But the payoff is that the same north easterly wind brings with it some of the most breath taking scenery you’ll see anywhere. I think we sometimes take it for granted here, it’s been a way of life for so long, but when the conditions are right, the coast is dotted with ice bergs both large and small.
These pictures were taken on a ride I did last spring. Its one of my regular training rides through “THE COVES” The communities of Middle cove, Outer Cove, Torbay, Flatrock and Pouch Cove. Last spring was one of those seasons where the wind was just right, and many icebergs were blown onshore. Many of them drifted by within eyeshot, and many of them grounded on the rocks and sandy bottoms of the many coves and harbours along our coast.
This picture of me, snot on my upper lip and all, with the small berg in the background was taken about a 15 minute ride from my house.
All indications are that this spring could be as spectacular as last. There are already some large bergs floating past our east coast that are too big to make it any closer to shore. When I get fresh pics, I’ll include them.
You don’t get this in California or Florida. Please excuse some of the pictures being a little foggy. That's the result of carrying a digital camera in an inside pocket.
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- My New Look Running Program
- Book Review, It’s Not About The Bike
- Proper Running Form
- Broken Heart Rate monitor?
- KUDO's to my Sweet Honey Pie
- Inspiration for Ironman St. Croix 70.3
- Friday Filler Funny Video
- Exercise and Brain Gain
- Reading for Endurance
- Rick and Dick Hoyt at the Boston Marathon
- Ironman St. Croix 70.3
- Ironman China
- Expresso Smoothie
- Runners World, Benefits of Caffeine
- Nutrition According to Gordo Byrne
- Another blown off workout
- Nutrition, Carbohydrate, Protein, Fat, Balance. Th...
- New Cycling Blog, The Fat Cyclist
- Clearwater 70.3 Coverage on NBC
- 2009 Foster Grant Ironman 70.3 World Championship ...
- Good Friday Ride
- Lazy Post
- Ice Berg Season is Almost Here
- Back in Action
- Coming up April 19, and Results from New Orleans
- Workout Articles
- Favourite recipes
- Recovery Sunday
- Spring Fashion
- Busy Weekend, Daddy Needs New Shoes
- POST NUMBER 100
- Joanna Zeiger Hero Number 3
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