T-Bart's Swim Challenge...

T-Bart gave me a killer swim challenge

2 mile jog - warm-up to the pool.

400m warm-up stroke choice.

Then, 20 x 100m in under 2:00. Then, "go again" at every 2:00 interval.

So, I did the first 100 in 1:28; so I had 32 seconds to rest and so on. I did the next three 100s in under 1:35 and the next 4 100s in under 1:40 and then things got really tough. I started going into anaerobic oxygen debt and began to breath very hard.

I had to take an extra 2 minute rest after the 10th interval and then again after the 15th interval. But I made it through it and then I did a 200m cool down.

I give myself a C+ for the results but an A for effort.

At about the 1800m stage, I entered what BAM calls the "Pain Cave." The last two 100s were particularly tough. Each averaged 1:45 with 15 seconds of rest and each challenged me to keep my form.

I jumped out of the water, quick transition and then ran home - 2 miles in 15 minutes.

I keep thinking about these master swimmers who have perfected the Total Immersion swim approach:

http://www.youtube.com/watch?v=F4_f6DTGJ78&feature=related

They look so fluid and relaxed. I felt this way for the first 3-5 intervals today...and then I tend to retreat back to slashing the water and losing my form.

T-Bart says that those who can finish the Iron-Man swim in less than 60 minutes could do this 20x100 drill in 1:45 intervals....I'd like to see where I am in about May of 2009. I would like to be able to do the 20x100 in 40:00 without going in to oxygen debt.

Excited to take a day off on Christmas!

Humbled on the Hill Run

Had a mean bout of Food Poisoning or Stomach Flu on Thursday. Thank God I had a day off. I limped through a 5 mile run and strength training work-out on Friday. Then I stressed out last night about a notoriously tough 5-mile "Hill" Race through Marco Island in the deep south of SW Florida. Would I puke? Would I finish? Would I wake up and blow it off?

6:00 AM alarm...I am up. Instant coffee and a power bar. In the car and off by 6:20 for the hour long drive. Beautiful morning! Absolutely perfect weather. 68 and clear. Sorry to all those in the Northeast. I heard it was over 10 inches of snow in Philly.

With 17 different hills, they say this run through the neighborhoods of Marco Island is the "hardest run in SW Florida." I actually enjoyed it. Ran the first mile in an easy 6:46. Hit the 4 mile mark in 28:08 and then hauled ass for my last mile and came in at 34:46. I felt strongest in miles 4 and 5 which is again a testament to the endurance work-outs and base training that I am doing on the bike and in the pool. I believe I average 6:56 mile pace which is slightly slower than the 6:55 pace on the bridge run 10K two weeks ago, but I attribute the slower pace to the fact that I haven't eaten much solid food in 48 hours.

The story of the day was a 36-year old visitor from Boulder, CO who "schooled" the 16 year old phenom Eric Montoya with a 26:12 and 5:14. Afterward, he laughed about the "hills" in Marco Island. Imagine what he goes through in Boulder with his training - over 6,000 feet and mountainous terrain.

It made me excited to go to Breckinridge with the family this February and to train in altitude for a couple of weeks as I get ready for the New Orleans 70.3!

GURU 4 You...

So after some painstaking Due Diligence and a great deal of stress...I pulled the trigger. I stepped up and purchased a custom made Guru Crono with:

- Ultegra SL Gruppo
- Bontrager Carbon handle Bars
- Bontrager Aero handle Bars
- Bontrager Race Seat
- Bontrager Race Lite Wheels

I rode several Cervelos, Specialized, Orbeas and Treks. I researched everything I could find on various sets of parts and components. After consulting with experienced triathletes, my coach and some acomplished bike fitters, the Guru Crono emerged as the obvious choice. The decision came down to quality of the frame, overall feel, the custom fit, overall comfort and most of all, the incredible service I received from both Guru corporate and the Trek Bike Store in Naples, FL. Mark Cesal at Trek and Robert Pinazza at Guru walked me through the entire process - from the difference in frame-sets to benefits of certain componentry to the facts surrounding custom fit vs. stock bike. They make a great team. Check them out here:

http://trekbikesflorida.com/index.cfm

http://www.gurubikes.com

As a new but committed triatlete, the custom fit and the quality frame was worth the extra expense. I have a longer torso and I am still working to get more flexible and "aero"...The Guru Crono fits me perfectly now...but there is adaptability and "room" to get more "aero" later. Perfect.

I also like that Guru is a family run business. They manufacture everything on their Canadian campus vs. many competitors who farm manufacturing and assembly out to China. Guru incorporates unbelievable quality standards that make the bikes last longer and ride better. Here is a great "making of" video of the Guru Crono:

http://www.gurubikes.com/2.0/enEU/tech-focus/making-of/

I appreciated how both Mark and Robert listened to my goals, my concerns and my (sometimes stupid) questions and responded to them with knowledge and conviction. There was no arrogance or vagueness in their responses. They also never denigrated the other bikes on the market or took advantage of my inexperience...they simply outlined why the Crono and the custom fit approach would work better for me.

Overall, I spent more on this bike than I was hoping to spend. But I see this as an investment vs. an expense. I will be up to 160-200 miles per week on the bike very soon as I get ready for New Orleans 70.3. I will put more miles on this bike than I put on my car. I am serious about triathlon. I am blessed with some financial stability. I felt a marked difference when riding "in" the Crono.

So I pulled the trigger. I have a great fit, a quality bike and two advocates in Mark and Robert who I can turn to in the future for all my bike needs. Great feeling. Peace of Mind!

10K PR*

Great race yesterday.

The 30th Annual Fort Myers River Run. This is a 10K race that takes 300 runners over TWO bridges that span the Caloosahatchee River and connects Fort Myers to Cape Coral. The first climb is at mile 1 after runners have warmed up their legs through the historic section of Fort Myers. The second climb is at mile 5 - a steeper and longer climb that lasts for over 1000 meters. (see picture)

I PR'd with a 42:54 but I put an *asterisk* on this one as this was only the second 10K I have ever run and the first 10K I have run in over 3 years. My last 10K was a "beginners" 54:02.

I came in 34th overall and 2nd in my age group. Took home some hardware which is always nice. It was also nice to see 10th Grade phenom Eric Montoya continue to excel with a win in 34:25.

What makes me most excited about the performance was the last 500 meters of the race. For some reason, I got passed by 3 guys (who appeared to be in my age group) on the way DOWN the last bridge. Not sure if it is my bum right knee or just a lack of practice, but I haven't figured out the "art" of descending down a hill. The 3 guys sped by me and it looked effortless. I noticed that 2 of them were wearing triathlon gear. Gotta go get 'em.

When we hit the last 500 meter flat and the finish line was in site, I caught all three of them. I felt them turn it up a notch so I matched their "kick" with a semi-sprint.

I held on and beat all 3 of them. Turns out it was the difference that allowed me to podium! I credit my ability to "kick" to the endurance and multi-sport training from the last 5 months. The long hours in the pool and on the bike, coupled with the Wednesday speed runs and Sunday long runs allow me to dig deep when I need it most.

6:55 mile pace in a tough 10K. That's better than I could have ever imagined.

The Great Bike Debate

Analysis Paralysis.

As a sub-5 handicap competitive golfer, I know the importance of "equipment"...shafts, grips, weight, look, feel, shape, length, grooves, flange, loft, custom, stock, stiff, super-stiff...I analyze each aspect of every golf club in my bag. I literally have hundreds of hybrids, drivers, irons, wedges and putters in my garage. My latest set is a cutom made, custom fit, private labled set from Wissot Golf - a custom club maker out of Colorado. I love em.

But the recent "rounds" I made at the local bike stores made my analysis of golf clubs look like a quick visit to the 7-Eleven to choose between three brands of light beer...Bud Lite, Amstel Light or Miller Lite Chill? Price, Calories, Taste...Bud Lite!

I mean, c'mon.

I am extremely excited by the prospect of purchasing a Tri bike...but I am completely overwhelmed by all the decision and price points. There's frame and wheels and componentry and brakes and stem position and turning radius and aero position points...

It appears that a 56 inch frame would be best for me. I have ridden various sizes and componentry of the Cervelo, Guru, Trek and Specialized. The Specialized versions felt "rigid", "tight" and aggressive. I did not feel as though I would be comfortable for 50 or 112 miles on a Specialized Transition. The Cervelo P3c and P2c felt "good"...nice ride...responsive...smooth...My Tri buddies want me to join the Cervelo "Mafia"...

The Guru Cron felt the "best"...Like Butter...Like I was riding "in" the bike vs. "on" the bike. Is it possible that a bike like that can give me that much better of a feel? The problem is that the bike is $1,000 more than the P2C and I did NOT want to spend $6,000 on a tri bike.

The other issue is that some of my coaches and Tri buddies believe that a stock bike is more appropriate for where I am right now with triathlon...that a custom fit should come later...when my body is more developed to thrive in the aero position. I love that I can "design" the colors of my Guru.

So it comes down to the Cervelo P2C with Dura Ace Componentry...Or the Guru Crono with the Ultegra UL componentry. I will get a professional fit with both...I would go with Black / Green on the Guru. Not in love with the look of the Cervelo. I am not a "red" nor a "white" bike kind of guy...I like the gray color on the Cervelo. Definitely will go with black tape...

I am leaning toward the Guru Crono. But I will likely go down and ride both one more time.