Paul Asay

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2009-11-03T14:02:00.001-08:00

09:37 Just back from Saint Mary-of-the-Woods college for a little work, what a nice place, sun shining, leaves turning, it's all good. #
10:51 Life is not Rocket Science or so I think paulasay.blogspot.com/ #

Life is not Rocket Science

2009-11-03T07:41:00.000-08:00

Saw the headline today on the BBC that taking low dose aspirin is only good for those who have had heart attacks or stroke. Doesn’t seem to work as a preventative and might cause gastrointestinal bleeds. Guess I’ll ditch taking low dose aspirin, and stick with just the multi-vitamin and some anti-oxidants. At the end of the article http://news.bbc.co.uk/2/hi/health/8338763.stm it says "The best way to reduce your risk of developing this disease is to avoid smoking, eat a diet low in saturated fat and rich in fruit and vegetables and take regular physical activity."

While contemplating this on my drive out to Saint Mary-of-the-Woods College, enjoying the sunshine and fall leaves, it just goes to show, life is not Rocket Science. So here are my top 10 ideas on how to enjoy the non Rocket Science life:

1. Have some faith that God exists and wants good things for you when all is said and done

2. Take a walk in the park on regular occasions no matter the weather and enjoy the serenity

3. Invest in some friendships by being a friend first

4. Take an adventure trip at least once a year, sometimes fun things like a cruise, and sometimes rough it things

5. Go on a mission trip to a third world county and invest some quality time with those less fortunate

6. Challenge you metal ever so often just to see what you’re made of

7. Find a positive group of people to hang around with. Those with a common goal of something inspiring

8. Read regularly and often books that inspire, instruct and grow you as a person

9. Make a commitment to learning truth, but be careful how you share it when you find it

10. Oh yeah, eat right, and exercise every day possible cause you know the good life is not Rocket Science

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2009-10-30T14:04:00.001-07:00

15:42 Big problem at work turned out to be a little problem now solved! Whew, God is good!!! #

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2009-10-23T14:03:00.001-07:00

11:42 Race Across the Sky was motivating, something to think about on the lunch time run #

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2009-10-22T14:03:00.001-07:00

08:02 Movie night tonight, Race Across the Sky #

Deuces Rap:

2009-10-12T13:34:00.000-07:00

Deuces Wild Duathlon think I've done six
you would think by now I would have my fix
yet one more chance to go out and do my tricks
last race of the year to get my kicks

Jack and Joel came as a team
Craig was there with his carbon fiber gleam
Brent on a team with a black machine
Adam and Andreas showed looking fast and lean

started with the run just like I was leaving the hood
running fast like we stole something but just cause we could
at the turn around I could see where I stood
Stan an Craig breathing down my neck I knew they would

on to the bike and time to throw it down
like a get away car I got out of town
then Stan passed and put me one down
what's up with that dog who said you could come around

at the turn around now 10 more miles
watch for my brothers and check'n out their style
they are my friends but now it's a trail
stay back from me now if just for awhile

back in the park and on the last run
watch Adam motor past for the win
Andreas gets second too fast for me again
ended up forth there at the end

not a young man and maybe I can't win
yet I think I can and maybe I'll try it again
come back next year Adam, Andreas and Stan
this brother ain't down yet baby just wait for 2010

Ironman Augusta 70.3 9/27/09

2009-10-01T09:05:00.000-07:00

Ironman is enticing and must be treated carefully
Too much too soon will leave you walking humbly
I witnessed its power and its complexity
Much yet to learn plenty left to see

Came to Augusta with high hopes and expectancy
How would I fair for 70.3
From the registration to the expo many athletes just like me
All wondering how strong they would be

Race day arrived I looked over the swim
Looks to be straight with current as my friend
Stayed in the car until it was time to go
Slide into the wetsuit and head for the show

Surrounded by 50 years olds waiting expectantly
Then in the Savannah River we are set free
Got a slow start then picked up speed
Swim straight Paul that is just what you need

Swim exit came soon and I was ready for the bike
Wetsuit was ripped and I found my ride
Bright red with Zipp wheels it had some pride
Now if its rider can hit his stride

Tail wind at the start it felt really good
Put it in the left lane and continue to pass
For 56 miles I take no prisoner but will it last
I have my weaknesses but here I am fast

Back at transition and now ready for part 3
Now for the run to see what is left within me
13 miles to go and I am feeling good
Yet the hard part was brewing and that I understood

4 miles in and all was good
Then it came out of a flash
Leg cramp hit was my hopes to be dashed
1 minute run then 1 minute walk it felt like I crashed

8 miles I not so patiently endured
Slow and painful that you can be assured
Yet give up I never would
Made it to the finish thankfully I could

Ironman is a test not just a race you see
What kind of metal is inside of me?
Will my character hold fast or fade in the fire?
Temper yourself and you will find your desire

Lake Lemon Triathlon 9/21/09

2009-09-24T05:57:00.000-07:00

Lake Lemon triathlon was this past Saturday. My good friend Greg Lucas who put on the Terre Haute Triathlon for years had his son Brandon serving as the race director. With that in mind I was the #2 person to sign-up and got to wear that number during the race. Kind of cool, but guess my number next year will be more like #15, but more on that to come.

It started for me on Friday morning when I made the trip over with Greg to help setup the course. I took care of the swim course and helped out with the transition area. Set the swim during the mid day, and used yellow buoys on the turns. A yellow buoy on the last turn worked out to be a bad decision. As the sun came up at the end of the long straight race morning it made seeing a yellow buoy really difficult. Live and learn, won’t do that again. Seemed just fine when I swam the course Friday afternoon …

Race morning I drove over with Mike Calawerts my Spinning class instructor and friend. Greg had a separate bike rack just for us that worked out nice. Even thought I went in the second swim wave, it got started so quick I missed lining up with John Sheldon who I planned to swim with. My swim would have gone a lot better following him than I did on my own. I did okay till about the middle of the course when I got into the back part of the first wave. From there I swam in a tight group too far to the right. Frustrating to swim off course, but I took a hard left and made it around the last buoy and headed back to shore.

The bike started well, but up a nice long hill. I caught an early glimpse of Greg about a minute or so up the road. After the long hill I got some speed up and finally caught him. Gave him a pat on the back as I went buy to spur us both on. We had a bit of tail wind so I wound it up pretty fast on the way out. My first race with the Zipp disc I picked up on eBay last month. At the 8 mile mark we did a quick turn and headed back to transition. The one big hill on the way back went just fine. I keep it in an easy gear and just kept the legs spinning. Saw a group of several riders up the road and got determined to pass them. Took a while but I got all of them I could see by the last downhill. Had a bit of that Lion on the prowl sort of thing going.

At the transition area I racked the bike and got the running shoes and headed out for the run with one other guy just in front. The big hill loomed large so I took it easy going up. At the top I saw Ryan Shannahan headed back for the finish. He had a big lead on #2 which was no surprise. Ryan can absolutely fly. The sport of triathlon is filled with many first class people like Ryan. From the top of the hill we made the left turn and down a much steeper hill all the way to the half way point. From there it was back up up up. I asked where the escalator was, but received no satisfactory answer. I actually made up some ground on the uphill even thought I was saving some energy. At the top we made the right, down the hill and to the finish. On the final turn I had a competitor pull alongside for the last 1/10 of a mile for a sprint to the finish. I started my sprint and got a bit ahead of him but shut it down not wanting to ruin my legs for Augusta 70.3 next week.

After the results were posted I ended up 15th out of 174 finishers. Good day, lots of fun, and plenty of friends to share the day with. What more can a man ask for. As I’m getting on the upside of 50 I’m really starting to appreciate having days like this. While I need to work more on my run and swim, I’m not sure I could enjoy a day much more even if I did significantly better. God has been good to me beyond any shadow of a doubt.

Next week is Ironman 70.3 race in Augusta and my biggest goal of the season. One can only hope it goes as well. Congrats to Brandon and his friends for putting on the event. Best of success to you in the future, I foresee good things ahead.

The Running Men

2009-08-20T08:01:00.000-07:00

90 or 9 doesn't matter if the weather is fine
You will see us running rain or shine
With Jeff and Joe I'll be in tow
Not as fast as we used to be, but we’re not slow
We may be 50 but we’re pretty fit
Have no time to lie around and sit

Ice and snow, yeah we will go
The postman has nothing on us
Whatever the days brings we don't make a fuss
Got miles to run and laps to swim
Some say we’re rather thin
That's because we are lean and mean and ready to win

Triathlons and marathons we have done our share
5k’s and 10k's with energy to spare
Don't look twice or we will be gone
Running fast and running long

Across trails, lakes and streams
All sorts of places in between
There we run and swim and ride
Evening or morning, low or high tide

Some say we will slow down or even quit
But we don't even think of it
For God has been good to us
He has given us the strength

Someday our time will come
Up in heaven we may still run
Across the clouds up in the sky
For even then we will be running
Faster and faster in the bye and bye

Ride Across Indiana (RAIN)

2009-07-20T07:28:00.001-07:00

RAIN was not something I was planning on this year, but when Chris Hancock of the ISU Foundation ask me if I wanted to ride with the group from ISU I said yes. Have to admit I was later rethinking that decision knowing what a hard effort it is to ride 160 miles straight. Even the last week I was thinking hard about it. However, come the morning of July 18th I showed up at ISU to join in the group of around 60 brave souls. We had a group picture taken about 6:20 am which included Dr Dan Bradley the University President and his wife. How many university presidents would take part in a ride like this, probably just the 1.

We actually added 7 miles by riding from ISU to the state line for the start. I took it really easy and was trying to keep the positive thoughts flowing. I jumped into the line of 1,200 other cyclist near the front and waited the 10 minutes for the ride to start. The weather called for tail wind and near record low temps for July so God was especially good to us. They don't call this a race, but anytime you have a group start and a timed finish, it is a race.

Even thought I started near the front the first group got a good lead on me right from the gun. I had lots of second thoughts if I should stay with that group or catch the next one which I knew would be easier. I ended up riding Tom Newlin's wheel for about the first 10 miles until we eventually bridged up with the lead group. Talked to Troy Charters and Craig Reynolds as I got up there and waited to see how much the effort would be to stay in that group. Turned out to be too much too soon so I thought better of it and drifted back to wait for another one. Ended up hooking on with 5 others including Tom again. We rode together through Brazil and on a ways before the second big group swallowed us up. Must have been 80 or so in that group so I just stayed comfortably in the middle. I saw Joel Harbaugh and Doug Kinkade also from ISU in the group.

Stayed in the group until the second official stop at a school. Nature was calling loud and clear so I made the stop even thought I didn't want to leave the group. Joel and Doug also stopped for a similar reason so I hooked up with them and a few others as we headed out. Mary, Joel's wife was also there and I received a Gatorade refill which was really nice. This core group of guys was to grow to about a dozen or so and we stayed a tight group most of the day.

We all stopped for lunch and agreed to keep it to about 15 minutes before we took back off. At this point we were half way around Indy at the 91 mile mark. From there we worked a good pace line the rest of the way back to highway 40 and on again until the last official rest stop at mile 132. The 3 of us from the ISU group made a 5 minute stop with Mary again providing SAG support.

The last 28 miles was a bit on the painful side just from the long hours in the saddle. Amazing what all starts to hurt. Not only my rear end which goes without saying, but also my left hand, elbow and shoulder. My left knee was getting a bit tight on occasion as well. Despite the aches the 3 of us felt, we hung together at a reasonably good clip to the finish at Earlham College. A most welcome site at the 160 mile mark. As the 3 of us crossed the line we got an official finishing time of 7 hour and 55 minutes which including stops. Average speed not counting the stops was over 21. Saw Craig at the finish and the fast group from Terre Haute made it in 6 hours and 55 minutes, 23+ MPH for the day.

This was my 3rd time finishing the ride and also my fastest. My last full RAIN ride was 11 years previous. I was more fit for cycling then, but the weather that day was so much harder that you can't compare the two. All in all a good day, and really great to have the company of Joel and Doug and the SAG support from Mary. Go Trees!

Morning in the New Student Rec Center

2009-07-17T05:55:00.000-07:00

This is the first week that the new Student Recreation Center opened at ISU. It is just behind the library where I work and I park not 100 feet from the door. It has already started to change the way I approach the day for my triathlon training. For instance today I made it in at 7:15 am, hit the pool for an easy 1200 yards before work and an extra 5 minutes in the hot tub for a nice back massage. Got a nice hot shower and headed out at 7:57 am and made it to work on time at 8:00 am. The only thing that could have made the morning better was champagne and chocolate covered strawberries as I headed out the door. What a great start to the day.

I was thinking about taking the day off since tomorrow is the Ride Across Indiana, one long 162 mile ride. However, the water just looked to good to pass up so a nice easy swim was just the ticket.

Earlier in the week I met Ryan at the pool for a 6:30 am swim. With the awesome glass exterior just behind the pool we watched the day get light as we got in a good swim workout. Considering all the potential with the added hours, equipment and pleasant atmosphere, this will be manna from heaven, well almost anyway.

Watch out triathlon world, I think I'm about to get faster!

James A. Van Fleet State Trail Florida

2009-07-08T11:23:00.000-07:00

For the family vacation we did a fairly typical thing of going to Orlando Florida area for a week. We were staying at the Summer Bay Resort fairly close to Disney World. Brought my TT Bike since my road bike was in the shop. Not really any place to ride much at the resort I came across some promotional material about Central Florida. It mentioned several cycling trails the longest being the Van Fleet trail of 30 miles. Turns out in was easy to find just 15 miles or so away.

The trail is very well marked just off of I-4 west of Orlando in Polk City. Easy to find a place to park, and took off on a Friday morning. This is by far the longest ride I have done without a single bend in the road. It could have been laid out with a laser beam. It is also perfectly flat and only a few county roads to cross here and there. I rode 20 miles before getting a bit hot and decided to turn around and head back. Each mile is mark so not having a cycle computer was no problem. Since I had so little opportunity to ride, I was pushing the pace pretty hard. By the time I made it back (40 miles total) I did the ride in 1 hour 53 minutes. With little wind, no hills and no turns you can pretty much fly on this thing.

If you ever find yourself on vacation near Disney World and have a bike, this is the place to go.

Hoosierman Triathlon

2009-06-17T11:41:00.000-07:00

Saturday June 6th was the first Hoosierman Triathlon, in Bloomington and my first tri of the year. Had some friends racing as well so it was good to have the company. I met John Sheldon as I walked my bike into the transition area and parked next to him near the swim exit. We were both in the last wave to start so I told John to swim straight so I could draft in behind him. I was sort of kidding at the time, but sure enough I ended up on his heals during most of the swim and let him guide the way. The swim was around 500 meters in Lake Monroe and very comfortable in a wetsuit (69 degrees). At the swim exit I even had to ask John to help with the wetsuit zipper. Maybe I should have tipped him as my person assistant :-)

The first transition went really smooth and I was out on the bike and up the first major climb of the day pretty quick. It was a tough, but expected considering this is Bloomington. Most of the bike ride I felt really good and had the hammer down all the way. Only incident was a girl I was closing on quickly hit her brakes hard right in front of me as she was going through a busy intersection. I thought I was going to slide into her, but managed to skid to her right, and just missed going off in the grass. Almost came to a complete stop before I got it going again. I think I had the 12th fastest bike split, but would have been top 10 except for the incident. No harm really, just got my heart rate maxed out for a minute.

After transition 2 the run started back up the hill and then a surprise first mile of steep single track trail. Just like you would see at an Xterra event. Had to admit that I kind of liked it, but it was really a challenge I wasn't expecting. I saw Emily Oiler in the familiar Forward Motion team apparel on the trail. Took me a long time to make the catch, with her a lot better swimmer than I am. The last two miles are rather flat, and all in all a decent run.

I ended up 15th overall out of 187 and second in the 50-54 age group. Don't like getting beat by other 50 year olds, but if I could just swim faster. After the finish I was talking to the race official and friend Attila and John came over to announce to him he saw Satan on the first big hill of the bike course. Okay it was hard, but not that hard :-)

Thanks to Ryan Oiler for the pictures and the encouragement on the day. If Ryan would have raced I would have been 16th instead of 15th.

So I was riding in to work today ...

2009-06-16T13:01:00.000-07:00

Made it about 4 miles toward work early this morning when my right pedal on my time trial race bike was getting really weird all of the sudden. I thought my cleat on the shoe was loose, so I made the turn toward my in-laws house to see if they had the tool to tighten the bolts. Well, I didn't make it too much further when it got nearly unrideable. I had to climb a good hill with one leg, and then at the top the whole pedal came off the crankset. Turned out the threads on the crankset where stripped out. Made the last couple of blocks turning with one leg only and holding the other leg out with the pedal attached to my shoe and nothing else.

So I ring the doorbell at my in-laws home and thankfully my mother in-law Judy answered. Really good for me, bad for her. Turns out her alarm clock didn't go off and she was supposed to be at work by the time I showed up. A quick call to my wife and help was on the way. She drove me home so that I could shower and drive in to work. Made it in about the normal time thankfully.

The bad news is the crankset (a carbon fiber one at that) is worthless. The bike is now at J's Bike Shop getting fitted to a nice used Campy Chorus crankset. Not your typical start to the day. A bit of an expensive one as well. Guess it could have happened during a race which would have left me walking back. Would have hated that ...

10 reasons I put myself through race directing

2009-06-03T05:16:00.000-07:00

This was my 7th year as Race Director of the Terre Haute Triathlon, and maybe one of the most rewarding. Every year I get to meet and spend time with some of the most positive and uplifting folks on planet Earth. Between the triathletes themselves, the volunteers, the pros and the families who come to support them, this is one of the best places to be in Indiana on race day. If I had to write a list of the top ten reasons I put myself through this it would be something like the following:

1. Triathletes are some of the most positive and encouraging people you can find to befriend and spend time with.
2. The spirit of volunteerism is off the charts and it is a wonder to work together with these folks.
3. Getting to spend quality time with Jamie Whitmore, Courtney Cardenas and Daniel Bretscher whom we helped sponsor this year. Each was gracious and added immensely to the race this year.
4. Watching Mike Smith 48, from Brownsburg, Indiana race so well and finish second in a super competitive field and knowing what a quality person he is.
5. Writing a check for the proceeds to Mountain Top Ministries School, and knowing it will be put to good use in a desperate land.
6. Helping at the swim exit and seeing the sense of accomplishment as they finished the swim.
7. The positive impact this race has on the Terre Haute community and the local businesses.
8. Feeling the energy at the finish line where emotions are running high along with the smiles, high fives and excitement in the air.
9. Keeping a tradition of excellence that the previous race directors established to put the race on the map.
10. Watching the race grow each year to the point we have more wanting to participate that we have space for.

In case you have not had the opportunity to participate or watch this event, I think you would be pleasantly surprised as the quality of the field and the dynamics this event has on the Terre Haute community. Hawthorn Park also makes for a nice venue and their staff work very hard to help make this event a success.

6 Months Out, Entry Form In

2009-04-06T10:52:00.000-07:00

While the tri season is still 6 weeks away, I finally sent my entry form in for two races. The key one being Ironman Augusta in late September. Amazing how much more real it seems after you paid your money and sealed the envelope. 6 months away, and considering the task it seems kind of short. More motivation for that second workout of the day for sure. I printed off the bike elevation map for the race and hung it up in my office for even more motivation. Always difficult to train for long climbs when you live in a mostly flat state.

Also signed up for another race in September, Lake Lemon tri which is new. Brandon Lucas is the race director and I'm friends with his dad Greg. Sounds like a fairly tough sprint. Hopefully a good final tune-up for Augusta.

Got a good ride in on Saturday up in Parke County which is my favorite route. Sunday it was raining cats and dogs, but I got myself out in it anyway for 5 mile or so run. Nothing like a hard run in a cold rain to remember come race day. When I think back to hard workouts it tends to give me confidence as I think of them during an event. Our collie dog Ninja ran with me for the first 1 1/2 miles then he stayed home for the rest of it. Maybe dog is smarter than man ...

The Great Fit Test

2009-03-23T10:25:00.001-07:00

So yesterday I had my first bike fit followed up a fitness test by Ryan Oiler of Forward Motion Athletics. The fit itself takes a bit of time to measure leg length discrepancies hip angles, flexibility and a host of other tests that play out later as you actually get on your bike. Come to find out I have a longer femur on my right side, but a lower hip on the left. The outcome of which is my legs end up the same length. Considering the amount of abuse I have put my body through and the 7 broken bones it is no wonder it is a bit off here and there.

The second part of the fit Ryan made a couple of big changes to the way my cleats are aligned on my cycling shoes. This was to set the angles correct with some shims as well as moving the cleats forward directly over where I should be producing the most power.

The third part involved setting the saddle height correctly considering my hip angles and leg length. The end result was moving my saddle up a couple of centimeters. The combination of all this should result in a more powerful position that is also aligned correctly. Considering all the time spend cycling, you could potentially be putting yourself at some risk of injury if your alignment is all wrong. Not to mention riding slower with the same amount of effort. Speed is good, especially if you don't have to work harder for it!

Speaking of working harder, after the fit, I took on the challenging part of the day which was a fitness test. This is on my own bike, and dialed in position. Basically this was a 10 mile time trail over a hilly course that featured 3 big grades. The first two are 6 percent grade up hill and the last one being 7 percent. If you ever drove over Mount Eagle near Chattanooga that is a 4 to 6 percent grade for comparison.

During the test you can shift gears all you want and you will need to plenty, but I had to stay tucked in the aero position the whole time. That was a real challenge not getting out of the saddle on such steep climbs. While riding you get a real time monitor of your heart rate, power output in watts, speed and pedal RPM. One thing I noticed is my heart rate is hard to get anywhere near the max. Wearing a heart monitor during a run test I know my max is about 179. I never went over 155 during the bike test. However, that didn't equate to effort level. I was giving it all I had for what I could hold for 10 miles.

The resulting numbers at the end should an average heart rate of 144 (max 155), average pedal rpm speed of 92 (max 120), average 214 watts oe power (max 320) and an average speed of 17.7 (max 31.7). The average speed sounds really slow, but considering the grades you had to ride and staying tucked the whole time, it is reasonable.

The good news is both my right and left legs produce the same amount of power. One is not stronger than the other. You also get a spin scan that shows how evenly (or not) that you apply power while the crankset is going around. You can see that I don't spin smoothly enough and need to work on the upstroke of my spin. Fairly common I'm sure, but you can see the real time difference as you focus on it. Amazing how much more effort at this point it is to spin evenly. Something to work on with 1 leg drills for sure.

The bad news is my lower back and hamstrings need a lot of stretching work to loosen up. Ryan gave me some specific exercises to try and make those work much more freely. He also printed out what specific heart rate zones to work on to improve my fitness. Something I really want to work on is intervals at sub threshold pace. Now I know exactly what that is on the bike.

All in all, it was a good experience, and well overdue. I'm motivated to really work on my spin and power output to test again as the triathlon season starts so that I can improve those numbers.

To infinity and beyond ...

Crazy Goal

2009-03-04T05:25:00.000-08:00

In March, long before the first race of the year it is easy to set some crazy goal and think you have some hope of making it. So my crazy goal for 2009 is the have the fastest big split in my age group at each of the races I have planned. Man needs something to keep the blood churning when it is still cold and a actually race is still months off.

In that regard, I hope to improve both my time-trial position and my specific training on the bike to be more time-trial focused. Of course that means more long interval training of the uncomfortable sort. As they say, pain is just weakness leaving the body. Or something like that :-)

The Dreaded Soleus Muscle

2009-02-02T08:10:00.000-08:00

Training for the 1/2 marathon coming up in May, I had a repeat of the dreaded Soleus muscle attack. I've had this happen a few times in the last 4 years or so. Sometimes out of the blue, and sometimes I feel it coming on by stiff calf muscles. This time it was totally out of the blue. Likely the really cold day (about 10 degrees) and maybe some dehydration contributed to the injury. Of course I was 1 1/2 miles from the car when it happened which resulted in a cold walk back.

For now I've taken off 2 weeks of running and using some deep tissue massage to hopefully repair it quickly. It feels fine now, and in a few days I'll start running very moderately again. I guess the good news is my swim is getting a lot more attention. If you have seen me swim, you know that is a good thing. Besides, the water jet in the pool makes for a nice soleus massage.

Was really looking forward to running with the training group for the 1/2 marathon. That is the worst part of it for the short-term. If you have any wonderful tips on solving this soleus thing, please send them my way ...

2009 Race Schedule

2008-12-28T11:05:00.001-08:00

Looking at the USA Triathlon MidEast Region, and the MERCRS schedule as well as a couple of other races I wanted to do, I'm thinking about the following races for 09:

5/02/09 Indianapolis Half Marathon
5/16/09 Pokagon State Park Triathlon Angola, IN or
Memphis in May
5/30/09 Terre Haute Triathlon (just to work, not race)
6/13/09 Celina Challenge Half Marathon Trail Run Perry County
6/20/09 Indiana Sprint Triathlon #1 Indianapolis, IN
7/25/09 XTERRA DINO Versailles New Castle, IN
8/15/09 MERCRS Championship Maysville, KY
9/27/09 Ironman 70.3 Augusta Augusta, GA

Four of these races I've done before, with the other four all new to me. Of course that depends on staying health and breathing, neither of which is assured for anyone.

One thing for sure is I need to run better at longer distances than I have the last few years. I rarely run over 8 miles at a time, so my long runs really need to improve. To that extent I've signed up for the Train in Terre Haute program for the Indy half marathon.

Probably the chief reason for many of these races is to do them with friends. It is always more fun the bigger group you get to go and share the experience with.

Time will tell if this works out, but I'm feeling good at the moment and thinking positive.

Godspeed in 2009 for you racers out there ...

Interview with Steve Pyle

2008-11-07T15:11:00.000-08:00

Rather than just walking away from the USAT Nationals and deciding to race in just my own backyard, I thought it would be both motivating and educational to ask some questions of those individuals who had such outstanding performances. I certainly had nothing to lose and only to gain by the information. Nothing like starting at the top, so I sent off a few questions to age group winner Steve Pyle from Boulder Colorado. Steve was quick to respond, and his answers were well worth reading by the age grouper community. Here is my questions and what Steve had to say:

> Can you tell us just a bit about yourself, including what got you started in multisport, and a few highlights of your racing career?

I began as a bike racer and competed in about 1,000 races between 1974 and 1990. I’ve raced for several corporate sponsors as well as the US National Team internationally. Retired from bike racing and started running when I was 30, then began racing duathlon. Taught myself to swim at age 39 so I could race triathlon (I never learned to swim when I was young). I have won Age Group Nationals in cycling, duathlon, and triathlon. At the Triathlon World Championship I have finished second twice. Have also finished second and third at the Duathlon World Championship with many other top 10 finishes.

> Were you influenced by someone specifically within your family or community?

No, I just like the process of training and racing. No one else in my family is an athlete. My drive is entirely internally derived. I like being fit at 50. Many mistake me for someone much younger.

> Can you provide a few keys to holding a motivation level required to be a top age group triathlete?

The vast majority of athletes participating are age groupers so it's just a hobby. They participate for a variety of reasons, and there must be a sense of satisfaction to do the work to be competitive. Motivation must come from within. Athletes who do it for other reasons don't last long in the sport.

> Having been a successful coach as well as a athlete yourself, what do you see as the biggest factor an athlete needs to overcome for top performance?

An athlete must enjoy the training and be consistent over the long-term to find out what they can do. They must have some competitive energy and drive to participate in organized events (some are better suited to training for fitness and should pass on racing; nothing wrong with that). Every athlete has a different level of genetic talent they must work with. So the only valid measure of success is comparing the 'old' you to the 'new' you, not comparing your performance to others who may be more 'genetically talented' or started endurance sports at a younger age.

> Do you have a favorite workout and race?

I like all workouts, but my staple workouts are bike rides. The sensation of going fast under my own power is fun. I can cover lots of ground and check out the scenery far from home.

> Anything else you would like to add to help age group triathletes to be at their personal best?

I coach many athletes with lots of energy for training, but that tend to get in a rut. They do the same workouts at same speeds and eventually plateau for race day performance. I get them to try different approaches to training. Common training flaws are running too fast, riding too slow, and not putting in enough pool time to find out what they can do...

Deuces Wild Duathlon of Distinction

2008-11-03T06:37:00.000-08:00

Started running with Craig what a feeling. Better go fast or with
trouble I'll be dealing. Go fast in T1 and get a gap, without it my
race will end with a bad rap.

Kept thinking to myself I'm being chased by men of distinction, better
go fast or I'll be passed and head in to extinction. Have Bob to the
front of me, and Craig to the rear, better forget the pain and find
another gear. Oh the pain in my legs is starting to sear, but Craig is
coming better click down on the shifters and forget the fear. Maybe a
flat tire will ease my pain, I'm afraid my energy level is starting to
drain. Got that hunted feeling, men of distinction are chasing me and
with trouble I'll soon be dealing.

Get in quick to T2 out on the run with my new running shoes. Go quick
Paul or you will soon be passed, Craig is coming and of him you don't
want to be passed. See Bob to the front of me and Craig to the rear, we
are all lost I fear. Turn around and head back from the run, Adam is
passing like he is just having fun. We fall in line without missing a
beat, no one here would even consider being a cheat.

With men of distinction I enjoyed the run, can't wait for the next
one.

Deuces Wild Duathlon, 2 mile run, 20 mile ride, 2 mile run.
November 1st, 2008. 3rd place.

Damiano Cunego and Drug Free Cycling

2008-10-20T10:36:00.000-07:00

Thanks to Versus channel for covering the Giro di Lombardia which as a viewer looks like an amazing place to hold a cycling event. One of the first things I noticed was Damiano Cunego's "Drug Free" tattoo he was sporting. As the defending champion, as well as a very interesting rider, I was glad to see him win for the 3rd time.

What makes me wonder is when cyclist do long tours and never seem to have a bad day. Damiano seems to have suffered his share of bad days, which makes him seem much more real to me. With the seeming endless parade of cyclists getting caught using EPO or some related drugs, it is most refreshing to see someone race clean and do well. Another rider who I think is also refreshing is Christian Vande Velde along with his team Slipstream riders.

Greg Lemond talked a lot about just who is playing fair and who he thinks isn't, and of course he has to speculate to some degree. While he has been given lots of ridicule for his stance, he has been proven right much more than wrong. I'll probably be a cycling fan till the day I am no more on this earth. However, being a cycling fan is sort of like being a Cubs fan. Surely it will be all cleaned up and successful next year? One can only hope. However, in the mean time, I'll be favoring guys like "the little prince" Damiano Cunego to win.

Race for the Cure & the Corvette

2008-10-06T12:15:00.000-07:00

I participated this past Saturday in the Race for the Cure 5k at Saint Mary-of-the-Woods. First 5k I’ve competed in for a long time, and it was fun. No grueling 2 plus hour race, no transitions, no bike, no swim, it was nice and simple. Turned out to be just about a perfect day and I always enjoy the campus of Saint Mary’s. I ran the first mile with a friend of mine’s 12 year old son Peter Davis. I’ve ridden with his father Bill for more years than I can remember, and rarely ever can stay on his wheel. It was no wonder Peter was a chip off the block, so despite being 12, he did a nice job of setting the pace. I didn’t check the first mile split but it was somewhere around 6:20 or so. Passed the two mile split in 13 minutes flat. Final finishing time as 20 minutes 16 seconds.

Fun to see friends out there I had run with, or had known for a long time. This will give me a nice goal this fall and winter to break 20 minutes again, so I can at least say I can still break 20 minutes in my 50’s. Back when I turned 40 I ran a 5k on my birthday and ran something around 18:30. Not likely to get that back, but who can say. In my mid 30’s my PR was 17:17. A solid minute faster per mile than I’m running now.

Probably the most interesting site my eyes laid on for the day was two ladies getting ready to driving home after the event. I noticed on the license plate they had the Breast Cancer survivor plate, and they were wearing the pink shirts of survivors. They were also driving a white corvette convertible that was just downright sharp. Reminded me of Ecclesiastes 11:8-9

However many years a man may live, let him enjoy them all. But let him remember the days of darkness, for they will be many. Everything to come is meaningless.

Be happy, young man, while you are young, and let your heart give you joy in the days of your youth. Follow the ways of your heart and whatever your eyes see, but know that for all these things God will bring you to judgment.

So as long as it doesn’t cause you to sin, run like the wind and drive that Corvette baby!

USAT Age Group Nationals

2008-09-24T07:10:00.000-07:00

Age Group National Championships did I come. Portland Oregon, sounded like fun. September 20th I thought it never would come. A spot on Team USA was at stake. If the top 16 you could make. Slim chance I knew. But 2 hours a day I did train. Out in the sun or even in the rain. Yet for the prize I did strain.

Started the day before with a trip to Hagg Lake. Wow what big hills did in my eyes take. Olympians Matt Reid and Hunter Kemper did I see. Just back from Beijing, glad they are not racing against me.

From the dock on race morning I did start. 1500 meters of swimming did I do. Most my peers were way before me, but I tried not to lose heart. Around the yellow buoys and back I went. Then up the big hill did I run. To the transition where my bike did await. Only out of one eye could I see. My contact had messed up on me, all that I could see was burry, blurry indeed.

Peeled my wetsuit and on to the bike. In low gear and up a big hill then suddenly felt sick. Oh don't toss my cookies as that would be ick.

Finally got going after a couple of miles. Flying down to the turn around at top speed. Felt like a thoroughbred in need of sheer speed. Out of only one eye could I see, hope no one runs into me.

Back in low gear and climb up the massive hill. Oh Indiana how I miss thee.

Near the start of the second lap I had a mishap. Hit a big bump which made my aero bars break with a thump. No more riding in that aero tuck. Man this ride is just all messed up. Had the aerodynamics of a Mack truck.

Made it back to transition to start the run. The bike rack was full, now I know the rest will be even less fun. My 40 kilometers of cycling was at least all done. Obviously my best shot had been fired from my gun, yet it was far, far from a home run. Tried to start fast now out on the run, yet my legs felt like they weighted a half ton.

Three hills up and over did I pass. Finally near the turn around two in their 50's did I pass, not looking any too fast. They also had run out of gas. Darn these hills they kicked my …

Three hills back to the finish I ran. Of the big hills I am no fan.

With the finish line in sight I did see another in his 50's struggling like me. Passed him with no mercy in a sprint. Event though my legs were well past spent.

Heard my name called as I finished across the line. Man did that take a long time.

No trip to Australia for me. West Terre Haute is about all I will see. Team USA will have to wait. Maybe more years than it took me before my first date.

Cannon Beach my have been the highlight of this trip. Eating Pecan Pie with chocolate chip. Now that was a good trip. Nothing like drowning your sorrows in pie. Here is mud in your eye.

Next years nationals will be in Alabama. Guess I could load up the truck and head down from Indiana. Then again maybe I'll just skip that trip, and just make my own Pecan Pie with chocolate chip.

The Benediction:

Oh that God may find pleasure in all that you do
May He see the mercy that you seek to do
That we find the comfort in His mighty hand
Though troubles before us and trials to the end