tri

The Blair Lake Project

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Last Thursday, I did my first "brick" workout, which is basically just two events back-to-back (i.e. swim then run or bike then run). I was a bit concerned as coach mentioned that it’s good to practice to get used to the feeling. So I hit the gym expecting some new level of pain to greet me with a bike/run brick. First off, I have to say I hate the stationary bike. It’s so not fun, not to mention terribly uncomfortable. But I didn’t want to bike around and then have to lock up the bike while I ran. Did 50 minutes on the bike and went 17 miles or so. Then went immediately to the treadmill and ran for 30 minutes. It wasn’t so bad really. I managed to run 3.5 miles, which is a pretty good pace. All in all, a good workout.

I didn’t get such a great workout in over the weekend as I was away camping, but I did manage to get a run in and do some swimming at the river. The run was quite humbling. It was hot and I neglected to consider the elevation (3500 feet). Well, I was reminded pretty quickly as I was sucking wind in no time. Made me feel like I wasn’t in shape at all! I kept with it and my lungs eventually settled down. Ended up running along a the Blair Lake hiking trail which ran through the woods, past old waterways that were used in the gold rush days and ended at Blair Lake. Since there was a life preserver there, I figured it was ok to go in, so I hopped in for a quick swim. Felt very good and cooled me down before I headed back to camp. All in, I probably only ran 4 miles or so. It was pretty brutal though.

The rest of the weekend was spent pretty much goofing off, though I did a little swimming. I’ll post some pics of the trip soon, but I estimate I swam about 1500 meters over Saturday and Sunday.

Monday, I wasn’t feeling so good, so I skipped my workout. Which means I doubled up today. Slept in a bit, then hit the gym: 60 minute run (7 miles) followed by 2700 meter swim. I was pretty chuffed to get them both in and be able to walk. Heh, of course, I have to wake up on the other side of it.

Tomorrow will be cool as I get my wetsuit (they were distributed over the weekend) and it’s group training day, so I get to see some of my training peeps. Plus it’s a bike/run workout. I just put my nifty new bike computer on tonight, so I have something dorky to futz with while riding…

Total Tri Training Numbers
Swim: 17890 meters
Bike: 148 miles
Run: 56.3 miles

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2/3 of a tri…

…or something like that. I ended up working too late last night to do a swim, so I woke up early and hit the pool. Had to wait for 15 minutes for a lane, which was kind of a drag. There were a few triathlete-looking folks there as well. They certainly like their gear–buoys and hand flippers and feet flippers and laminated cards. Of course, I’ll probably be like that a year from now.

Had a good swim — swam on the pro set and ended up doing 3000 meters, including a pretty grueling ladder set: 25, 50, 100, 150, 200, 200, 150, 100, 50, 25 (meters). I felt pretty good afterward though, if a little tired .

I was late for the the group bike ride in the evening–left my house at 6:15 and booked it to the edge of GG Park. Was only ten minutes late, which isn’t so bad for the distance I went. I had to then immediately head out on the warm up, which was about a six or seven mile loop around the park. My legs were definitely feeling a bit spent after the haul up to the park, not to mention the swim earlier today. I muddled through aiight and then was sent immediately out on the second marker set for the bike — a seven mile down and back. Not sure what my time was, but I definitely wasn’t in top form. I think it was a good experience though–to push myself a bit, but still pace myself. Pacing seems to be the key with this whole event, so any practice with that is great.

Afterward, did some stretches, then I biked home, including a hellish jaunt up the 23rd Street hill. I almost feel over as I barely had the legs to keep my bike moving forward. I made it up, if a bit shakily and got home ok. Snarfed some dinner and started preparing for my camping trip this weekend. Going to the Yuba River with the gang. It’s going to be great. Here’s some photos from last year. I’ll post some when I get back too.

Total Tri Training Numbers
Swim: 13690 meters
Bike: 148 miles
Run: 45.3 miles

goings on

Weekend Update

Xis_discoJust the quick lowdown on the lovely weekend I had…

On Friday, went to dinner with Deborah to Greens down in Fort Mason. Have to say wasn’t that impressed. Deborah’s vegan and I don’t do the dairy, so our options were a little limited as they seemed to like the cheese. Still, had a pretty good grilled pear salad (drizzled with honey) and a yummy indian soup. Filo entry (supposedly signature) was a little lackluster, but perhaps it’s because there was no feta. The kabobs in moroccan sauce were tasty though. I did have a rather tasty glass of organic zinfandel. In all, it was a tasty meal, but I’m not sure what all the hub-bub is about. We enjoyed Millenium much more.
Greens does have this massive hunk of redwood that seems to be half-petrified. Very cool. Reminds me partly of that tree stump scorpion thing in Flash Gordon.

Saturday, after training, I ran some errands and then got picked up by Phil and Bekki and headed down south for David’s birthday party. Held at a roller rink. That’s right, a roller rink. You may have thought they had been driven out of existance, but they are alive and well. Well, they are alive anyway. The place was staffed by two kids who seemed to really be into the roller skating thing. The girl was particularly set on us not having fun. No party hats on the rink floor. No leaning on the barrier. No hanging out by the exit. No wonder the place was empty… Still, we had fun. I’m more used to rollerblading, but it was pretty easy to pick up and soon we were all doing laps around the rink. We even had our own party room and the rink provided soda (in tuperware pitchers) and ice cream. No outside drinks and food though! Except the cake.

Afterward, we went to Latin American club for a few bevvies. A nice evening all in all.

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Holy Crap!!

<cue chariots of fire soundtrack>
Well, I didn’t think I had it in me, but I ran 8.3 miles today. All at once. Uphill both ways. Well, the last bit was all uphill as I loped up De Haro back to the crow’s nest. I originally set out just to run for an hour straight, per the training schedule, but ended up pushing myself to get to the ferry building before heading home. So I ran from my house, down 20th Street into the Dogpatch, ran by the many broken down vans and buses that serve as home or burning man staging areas for some to the corner of 25th and Illinois before heading back down 3rd Street. Ran by the ballpark and down the embarcadero to the ferry building. Did a lap around the building and headed back down the embarcadero, hooking a left on Brannon. I think I made it about 6.8 miles in about an hour, which is better than yesterday and certainly better than I thought I’d be doing. I have to say my ankle and knee started grousing at me, but I aim to do some exercises some cutie showed me to strengthen ’em up. I also bought a strap for my knee that seemed to help a lot. Now that I know how far I ran, I’m not really surprised I started to ache a bit, heh. Anyway, I ended up running for a total of 72 minutes, which means I was running at about a 8:40 mile pace or so. We’ll see how my legs feel about this in the morning, but right now, I’m pretty stoked. 🙂

Other Tri workouts the past few days:
I got my goggles from sister (thanks Sister!) on Thursday at work so I was able to go swimming on Friday morning. Didn’t go too hard as we had a group swim and bike the next day. Ended up swimming about 1450 meters. Felt good to be in the pool. Swimming is pretty relaxing, once you settle down.

Saturday was up early-like and got picked up to head out to Marin for our group swim. I broke down and bought a pair of tri shorts. You know–the ones that make you look like an idiot? Yeah. Those shorts. I was actually getting kind of tired of feeling my swim trunks drag. Swallowing my pride paid off as we did a marker set in practice and my time increased dramatically. My previous baseline 100 was an abysmal: 2:24, mostly because I was so winded. Well, this time, thanks to my better lung capacity and those nifty shorts, I shaved almost a minute off my time: 1:27! I was pretty surprised myself. The best part is that it wasn’t all out as we had to go back and do more drills afterward. It’s pretty crazy to see how quick the body can adapt, huh? We did some pretty fun drills in practice too–some dolphin kicky drills and then she crowded four of us into a lane and made us swim laps together. Supposed to simulate race day. I found that I swam a bit faster/harder with someone next to me. Have to remember not to burn myself out trying to catch up with some barracuda of a swimmer, heh. We swan a total of 1600 meters, I’m told. After that we geared up for a quick bike ride. I helped my mentor change a tire and we had to race to catch up a bit. It was a pretty easy ride to Mike’s Bike’s and back up Camino Alto (long hill). I got pretty winded because I was racing to catch up with the group and caught them just as we climbed these two wicked little hills. Oh well. I got up ’em ok and made the rest of the trip ok. it was about 15 miles, altogether, including an unintended detour with Mika (who made the maps we were supposed to be following, no less). Oops.

Sunday
The weather was really nice, so I hopped on my motorcycle–intending to drive down to the marina for a run near the GG Bridge. Well, nice in Potrero does not guarantee nice in the Marina. Admittedly, I got a late start. But I wasn’t super psyched at the chilly, fogginess that greeted me. I did a 60 minute timed run, since I missed the captains run. Ran from the Sports Basement to the wharf (mason and jefferson) and back (30 minutes and back). My coming back time was faster, which is a good sign. My knees started to hurt toward the end of the run, but I managed to run about 6 miles, as near as I can figger. Not to bad for a non-runner. It’s kind of fun running by the Wharf–you get all sorts of tourist obstacles…

Total Tri Training Numbers
Swim: 10690 meters
Bike: 121 miles
Run: 45.3 miles

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Group run at Kezar

Today was a group run up at Kezar Stadium (just at the entrance to GG Park). I haven’t run there before adn haven’t run on a track since high school, so it was kind of fun. We did a bunch of warm-ups before splitting off into groups. Since I hadn’t been there before, I was split off into a group in which we established a marker time. Basically, it’s just a baseline for you to measure your progress and help you to learn to pace yourself.

We ran 2 x 800 meters (2 laps each) as a warm up, and then another 800 before doing the marker set, which is a mile. I was actually pretty happy with my mile. I did it in just under seven minutes (6:59) which isn’t too shabby. The cool thing is that it wasn’t all out–I actually did another 400 meters after and then went straight into the ten minute cool down (another mile or so). In all, I felt pretty good and did a decent job pacing myself. My lap times were all fairly consistent, which is key to getting through the run, apparently. I think I’ve found a pace that I feel like I could keep at for awhile. Now the goal is to just try to wratchet that up a bit so that I can run faster for longer distances. I figure ran about 4 miles or so altogether….

Afterward, we went to Kezar Pub for a beer (sweet beer). I ducked out pretty early to make some dinner and chill out a bit.

Total Tri Training Numbers
Swim: 6800 meters
Bike: 106 miles
Run: 31 miles

ramblings, tri

Ketchup + the agony of da knees

Today was a pretty hectic day at work. One of those days where you look up and it’s 6PM and you really haven’t made a dent in the work you wanted to get done. I was sooooo looking forward to a nice swim tonight, but it seems I left my blasted goggles back in NoVa. Wheeeee… Got home too late to bike, so I loped around P. Hill for a bit. Didn’t want to go too hard because I have a group run tomorrow. So I just ran for 25 minutes or so–enough to get my heart going a bit and work out a few of the grumblies from the day. I felt better after running but probably could have used another half hour at least to run off the edge from work today.

I’ll try to update this more often now that I’m back from the East Coast. It was a good trip, all things considered. Got to see some old friends, including my best friend from high school, who I hadn’t seen in more than 10 years and some family. Deborah came with and got to meet some peeps and family, which was cool too.

Dad’s funeral was a mercifully short affair with no small amount of pomp and circumstance. It was a military funeral complete with horse-drawn caisson, color guard, marching band and soldiers with guns. Pretty impressive. My remarks were brief and I managed to get through them ok. There was a nice reception at Sandy’s house afterward and I got to mingle with a bunch of folks — some old friends and some folks I had never met before but obviously cared about Dad. After the reception, I got to hang with a few friends, which was really nice. It included Chris (best friend from high school) and David (best friend) so I was feeling pretty spoiled. Hanging out with Chris was great. We haven’t been great about keeping up over the years, but it wasn’t awkward at all, hanging out with him. He’s a swell guy and I hope to see him in less than 10 years, heh. Oooh–strange coincidence: Deborah went to school with Chris’s younger sister Karen. In fact, they lived together one year! That really kind of blows my mind–small world, etc etc. Pretty crazy.

Before the funeral, I had a good time catching up with some friends and meeting a pair of Deborah’s good friends. Went to the National Gallery and looked at some pretty pictures. The weather was typical DC weather–hot and muggy. It’s actually nice to get a little bit of that weather and be able to leave it. I miss hot summer nights sometimes–loafing around in shorts and a t-shirt…

Did manage to get one work out in with Erika whilest away. It was an recovery week, so I didn’t feel too bad about missing training. We did a good workout though: swam 2100 meters and then ran for 4 miles or so. Felt pretty good too. Erika is a better swimmer than me though, heh.

Thursday after the funeral Erika, Deborah and I went and played mini-golf before packing up and heading out. Our stupid flight got delayed so we didn’t get home until like 3am. Pooey. Slept in a bit and went to work to slog through some e-mails.

Saturday, got up and went for a bike ride with Sirr. Did about 50 miles — to Tiburon and back with some detours (i.e. getting lostish). My legs and lungs felt pretty good, but I got this weirdo pain in my left knee that disappeared and then resurfaced into my right knee with a vengance. It really hurt–pretty disconcerting. I powered through though (perhaps foolishly) and finished the ride. Got home and popped some alleve and had a mellow night at home.

Sunday I spent the day cleaning the house with Bill for our 3rd of July party. It went well. I had fun, at least. That + a kicked keg = success to me.

Total Tri Numbers
Swim: 6800 meters
Bike: 106 miles
Run: 27 miles

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Tri and catch up

Sorry it’s been so long since my last posting. It’s been pretty busy/hectic ’round these parts. Just a quick tri update to get all caught up and stuff.

Monday, June 20th: ran about 5 miles. Down to Sports Basement and around to 3rd Street and back up the hill. Hills are painful, heh.

Tuesday, June 21st: swam 1500 meters. Noticed that my stroke gets better when I am more exhausted. Who knew laziness would improve my form?

Wednesday, June 22nd: Another 5 mile run. With the group this time. Ended up on a cool cliff trail that looked out over the GG bridge and the bay. Very nice. Then had a sports nutrition clinic afterward.

Thursday, June 23rd: Did a quick 10 mile sprint bike ride before work. From home to the Bay Aquarium and back.

Totals:
Swim: 4700 meters
Bike: 56 miles
Run: 24 miles

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Funeral remarks

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Dad_ashesGood
morning. 

Thank you all for braving the
heat and the traffic to gather here today. This is a difficult time
for many of us, but it’s comforting to see how many people knew and
cared for my father. 

I think it’s natural to reminisce
during times like these and following Dad’s death,

I certainly had a few trips
to the memory machine. For me, little snapshots bubbled to the surface
of my consciousness: I remember a time in Saudi Arabia. On our way to
a neighbor’s house, we were playing tag. I was “it” and running like
crazy to catch Dad. I just managed to grab his hand as he was running
to avoid getting tagged, and the next thing I knew, I was being whisked
along at a speed I never knew possible—I felt like I was flying. 

Erika would like me to relate
the overall feeling of comfort Dad gave her. He was the first person
she would call, be it good news, bad news or to just simply talk about
the day. She even had to suppress the urge to phone him to tell her
how upset she was that he had died.

In a similar fashion, I was
only able to relay to him on his deathbed how upset I was that I would
not get to see more of him after his planned move to Colorado. And I
still am dealing with the disappointment that he (and my mom) will never
get to know me or Erika’s future children. 

After his death, Sandy, Erika
and I were all amazed at how much more we came to learn about Dad after
his passing. So many new stories came in letters, e-mails and phone
calls. There was so much more to Dad than Dad! Did you know he was a
champion square dancer? Most of all, the stories confirmed what everyone
here knows–that he was a warm, funny, gentle, loving human being. Charles
Ernest Olson was many things to many people: Dad, husband, Uncle Chuck,
friend, neighbor, the squirrel King, El Bosso Supremo. He was a truly
courageous man who fought for life until the end. As we leave here today
and meet up in a little while, please take time and share a little bit
of who he was to you. It will make him more alive than ever in our hearts
and our minds. 

We love you Dad.

music

Dope dj mix

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Undegroundburner_promo_1I’ve been headphoning this rad set by Mieka Du Franx (aka Felinephonix). Ups to Duncan for turning me onto it. I’m loving the Undergroundburner set hosted here, but they all seem pretty solid. The Undergroundburner doesn’t get rockin’ until about a half hour into it, but it’s pretty smooth–nice 80’s vocally/synthy stabs with rolling, techy, acidy breaky basslines underneath. A sweet treat with a little kick. Makes me want to dust off some of my old records…

goings on, tri

Midweek report

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Week has been pretty mellow–consisted mostly of me trainging. Monday, I worked late and made myself do a run after work. It was dark out and I’m not sure how wise it is to go running at night by yourself, but it felt good. I ran down the hill, to Mission Bay Sports Basement, past the driving range, looped back down 3rd Street and up 16th before hitting the hill back up. Was about 4 miles, I’d reckon. I felt pretty good and am realizing that running really isn’t too bad.

Total running: 14 miles.

Tuesday, I met up for dinner with my ex-roomie Maz. We hit Ploy II in the Upper Haight for some of their addictive-as-crack panang. Seriously good stuff. Then we hit Hobson’s Choice for a beer. Noticed there was a Tsunami warning (!) on the TV. Never seen one of those for SF. I guess they are more careful about those things after the last horrendousness. It wasn’t until I got home that I realized that there was an earthquake. A big one at that. Didn’t feel it, but it was pretty far off the coast… I do remember the first time I felt an earthquake here. It was about five years ago and I was talking to my friend on the phone, who live a few miles away. I heard him say: "What the…" and had just started wondering what he was talking about when it hit me. I was standing in the kitchen and I felt the whole house rock in a wave beneath/around me. My reaction was: "Wow! That was neat/fun!" Of course, it was only for a split second–any longer and I’m sure I’d been singing a different tune.