AZ Camp Day 4

Dan, distinguished MVP for day 4 (and Naval Officer), says it all. I can't add a thing...


Day Four brought a definitive, though subtle, change to Triathlon Camp.

After three full days of strong efforts, everybody was feeling and moving just a touch slower this morning. Nonetheless, we once again embraced the 0700 reveille call eager to begin our most daunting challenge of the day; a two-hour trail run up to, and beyond, Seven Falls.
Coach Eric would lead the faster “A” group out front, and using his local knowledge, would help mark the trail for those who followed with distinctive pink chalk markings. It didn’t take long for the usual suspects, Kerri and Gus, to bolt out with Eric, and the “B” group to settle into a pace behind me. I felt more “A-“ rather than “B+” today, and thus chose to stay in view of the leaders.

Aside from the Grand Canyon, this is the only place in Arizona to my knowledge where there is year-round, naturally running water. So, you have to imagine that the trail up the creek and the canyon was quite scenic. Our foursome ran, walked, and hopped over a number of beautiful creek crossings, passing many natural pools and scenic rock formations, and we were enjoying our adventure quite well…until we discovered the “B” group high on the canyon wall above moving steadily along. We were faced with a choice, and Eric boldly led the rest of us on an impromptu rock climbing expedition in order to ascend up to the trail from the bottom of the canyon. As dangerous as it looked (and it was!), I think Eric missed his calling as a mountaineer, and we successfully scaled the rocks to the trail above what will forever be known to future campers as “Eric’s Ravine.”

We were well beyond one hour on the clock after scaling Eric’s Ravine, and we needed to get our heart rates back up with a fast-paced climb up the switchbacks opposite the canyon from Seven Falls. After exchanging best wishes and Kodak Moments with the other campers, our foursome pressed on a little further, around the bend into the reaches of the upper canyon above the falls. The trail looked like it could go on forever, or at least to Colorado, and we decided to turn around and save that for next year.

The run back proved to be just as enjoyable as the run up. After spending much time toiling through the creek bed at low heart rates, Gus and Eric were eager to fire up the engines and speed back. Kerri and I turned out to be perfect partners on the return voyage…my longer legs navigated the trails a little better, and her speedy legs pulled me along once we left the canyon and turned for home. Everyone enjoyed the trail run; definitely one of the highlights of the camp so far.

After a late breakfast, we continued on to the day’s other workout at the nicest, largest pool so far. Curiously, Coach Brian started taking over as the pilot of the camp van, and since he normally pilots vehicles that seat only one or two persons, his transition to 15-passenger vehicles brought some immediate, though minor, logistical issues. Nonetheless, we all arrived safely at the pool without resorting to afterburners or breaking the sound barrier.

The recipe for the swim workout called for large portions of yardage, including pulling, kicking, and (surprise!) non-freestyle strokes. Those hungry for yardage were fed a good couple of miles worth, and Bill Daniell came back to shoot underwater videos until the camera batteries died. The campers successfully managed to avoid the dreaded post-swim planking torture by beating Bill in a 250 yard race (Bill doing 1x250 and 10 campers doing 10x25). Things were looking pretty dire for the campers at the outset until the sprinters pulled it out in the end. Bill was a good sport about it, although he spent a good few hours later in the afternoon telling each of us, one-by-one, that we had “interesting strokes” during one-on-one debriefings of our videotaped strokes.

This was the first day of camp without a bike ride. The substitute activity was a field trip to TriSports World Headquarters. For me, I didn’t buy much, but it was great to actually touch and feel all the great stuff that I had only seen before in online catalogues and magazine ads.
Dinner was in Guadalajara, in deference to the Mexican Food lobby that was the #2 choice behind the steak eaters the previous night. But, the food was worth the extra day’s wait…and weight.

What I learned on Day Four:
(a) Never, ever follow pink arrows…even if you think they are right.
(b) You can have spectacular workouts, even if you only feel 95%.
(c) Pilots are deserving of your highest respect, even if they do occasionally try to kill you.

Storylines for Day Five (the LONG bike day):
(a) Kerri has been the superstar on the bike all week. She hasn’t cracked yet, and the smart money is that she’ll be the Queen of the Desert again.
(b) Gus is about to break out and do something ridiculously spectacular. He’s showed strength through the entire week as well. Whatever that something is, it may or may not happen tomorrow…but definitely in the next few months.
(c) We’ve had a mechanical on each camp ride so far (2 flats, one wheel and one chain). Can the campers break the chain of bad luck and make it through the big ride unscathed?
(d) Someone other than the one of the usual suspects will ride a smart ride, with a good pace and a good nutrition plan, and will have strength at the end to finish at the front. Who will it be?
(e) Is there a subtle battle of wills between the Air Force and the Navy? Is Brian getting irritated every time I wear a Navy jersey? Will he make me sing “Wild Blue Yonder” before he lets me into the van again?

Cheers,
- Dan

AZ Camp Photos

AZ Camp photos are up! Click here.

Zoot Shoes and the El Paso Marathon

This off-season I had set my goals to work on my run fitness and get in some great marathon training in an effort to run a sub-three hour marathon. Things were actually looking quite good at the Tucson Half-Marathon were I was able to run a sub 1:26. However, things started to unravel a few weeks later as I made the cardinal overtraining sin and tried to train like a 20 year old rather than someone who is knocking on the door of 40. However, even though my goal marathon at the P.F. Chang's Rock and Roll Marathon in Phoenix was a bit of a disaster I was able to redeem myself a bit this past weekend at the El Paso Marathon.

Heading into the El Paso Marathon I approached my training with the knowledge of the fact that I had a great base but needed to allow my legs to rest and it would be better to be undertrained rather than overtrained. I also knew that El Paso was probably the wrong course for running a sub three hour race. I grew up in El Paso and I remember the hills quite well. However, I was more concerned about running a strong marathon where my legs felt smooth and I would let the results come as they may. The El Paso Marathon is a fairly small event that is run with a half-marathon as well as a 5K. The half and the full marathon start together and follow the same course for the first 8 miles. This was nice because there were about 1000 runners in the half and only about 300 doing the full. So for the first 8 miles we had plenty of company. However, at times, the last 16 miles could get a bit lonely (thank god for the i-pod shuffle!). The first 4 miles of the course were the hilliest and then the course was downhill for 2 miles and slightly uphill to flat for the remainder of the course until the last 3-4 miles which were flat to slightly downhill. Overall a pretty nice course until I was greeted with the famous El Paso winds. Unfortunately, the last 10 miles was right smack in the face of a headwind. At times the gusts were so strong that it would nearly stop you dead in your tracks. Well, I already knew that a sub three hour race was long gone but decided a PR could be a possibility at the half way mark (3:09) however once we hit these winds I was really just hoping to finish strong. Ultimately a 3:18 on the day, not a great time but given the course and conditions a great effort. The results led to an 9th place overall and 1st place 35-39. Not bad for a swimmer!!

The other positive was I found myself a new great pair of marathon racing shoes. The Zoot Advantage running shoe performed amazing. I have always had a bit of a history with minor running injuries and have really never had any luck with running in light weight racing shoes. The Zoot Advantage has just enough stability for a marathon while still keeping the weight down so you feel like you are running in a pair of light weight racers. If you are like me and you struggle with the limited support of most light weight running shoes then give this shoe a try. They fit great, have nice support, and they feel nice and light on your feet.

Well, now I just have to take this run fitness and turn it into a great tri-season!!!

AZ Camp Day 3

What a day!

Everyone was a bit tired off of yesterday's 65 miler including over 7000' of climbing, so we took it easy on them. We went directly to the pool and did a nice set of drills, endurance work and relays while my associate coach Bill Daniell took some aside with the video camera. The water was murky so we didn’t get much video work done, but we got the workout in and did some verbal stroke analysis. After breakfast we grabbed the wheels for a nice tempo ride out to Colossal Cave. The climb up the cave is on somewhat nasty roads, but no traffic and the views from the top are well worth it. After a short brick run we sat in the 50 degree natural running creek in Sabino Canyon and iced down while talking about mental prep and nutrition. Good stuff. Good times.

MVPs were Carla for just having a great attitude and enjoying the day, and Jeff M for rebounding well off a tough day yesterday. Jeff was walking around a bit stiff, but still got it all in. He’s a tough guy.

Brian

It was another amazing day in Tucson! With the weather in the low 90s it's been quite an adjustment for a girl who left Calgary, Alberta with a temperature of minus 5. Today was a 'brick' workout which was a recovery day from Mt Lemmon. Seriously since when is a day that starts off with a 1.5 hour swim, followed by a 3 hour bike, and finishes with a 30 min run considered a REST day. It really was an awesome day though. The coaches, Brian and Eric, are so knowledgeable and encouraging it makes you want to put in that extra effort. Following the swim, Eric took the time to fit me better on my bike. During the ride I was riding along with Rick from Alaska just enjoying the fact we were riding outside in such a beautiful place as Brian Grasky rode up to us providing encouragement and tips. Again it makes me want to try just a little bit harder! We made it to a beautiful spot with breathtaking views for a quick group photo and water bottle refill. Once returning to town, Eric and Brian give us 10 minutes to grab our run gear and off we went to Sabino Canyon for a short run. The run was only 30 minutes but with the heat and sun, it felt like an hour to me. I was ecstatic when I came down a hill and around the corner to see the group soaking their tired legs in the creek! Man did that feel good! It has been a great first 3 days and I'm looking forward to what tomorrow brings. This camp has been challenging which is exactly what I need to take my fitness to the next level, but besides that the people here have made it more than 'just training'. It is inspiring to be training with such a strong and accomplished group of athletes!

Carla

Jeff’s coming soon…

AZ Camp Day 2

Day 2 was fantastic. The athletes did great on a tough day. It as hot and a bit windy, but the climb up Lemmon was wonderful. Kerri flew up the mountain, Leo ripped my legs off, Steve was his fast-but-humble self, and Carla has her ever-present smile. The clan was a bit toasted from the am run and the afternoon on the Col du Lemmon so we opted for some rest before dinnner rather than the planned core strength session. The athletes found the hotel happy hour during their "rest" time!





Jeff was one of the two daily MVPs for his effort today. He had a tough climb coming from MO, but he held tough. Here's his story...







Day 2 Arizona Tri camp

What a day!!!!!! We started out the day at 7 am with a 1 hr run through one of the local parks. The run was a combination of road and trail. The trail took us across the desert terrain. It was a great way to loosen up the legs from yesterday.

Our big workout for the day was to ride up MT LEMMON. I believed this was planned for later in the week but due to the good weather the ride was moved to today. The temp hit mid 90's. The ride from the base to the top is approximately 28 miles, round trip was 65 miles. It took me almost 3 hours to hit the top with a lot of help from Brian Grasky. It was an incredible ride with fantastic scenery! This was a big treat for me coming from Missouri. This ranks high as one of the most memorable bike rides I have ever had. I have been riding indoors all winter and not acclimated to the heat so I hurt a bit but all I had to do to forget about it was to look at my surroundings.

We arrived back to the hotel and took it easy for awhile and headed out to dinner.

So far the camp has been excellent. We have been blessed with fantastic weather. Our group really seems to get along well and is very supportive of each other. Brian and Eric have been fantastic. I really appreciate their knowledge and support.

Time to get to rested up and see what tomorrow brings.

Jeff



MVP #2 was Rick. He climbed very well despite a bum knee--he not only made the climb, but beat everyone to the bottom afterwards!



Day 2 started off gently enough. Jogging through the Saguaro Park my wife and I, the bad knees pair, were enjoying the wildlife. Obviously, our speed did not startle the family of javelina or the bunnies or the roadrunners. It was a cool morning for Arizona and a mid-summer heat wave to those of us from Alaska.

Not too fooled by the innocent start, I stuffed myself at breakfast, downed some electrolytes, ibuprofen and whatever else I could think of in preparation for Mount Lemmon. I needed it all and some more.

When we got to the base of the mountain there was no fanfare, fans or music. We just started going up.

Cyndie and I paced ourselves and slogged along together, knowing that a 25 mile climb was more than we were used to in our training. We climbed and climbed, were passed by the speedy group and pressed on. I was truly grateful for the break, refuel and recharge at mile 14, the Palisades and even happier to see my fellow campers at the Cookie stop in Summerhaven.

What goes up must come down. In my case what goes up slowly, must come down quickly. Riding that demo Cannondale, a great climber, was a lot of fun on the ride down. I let it out on the long decent and felt great - sweet reward for the trip up.

A group of us met at the bottom and hammered home like a peloton in the tour.

Rick