It's Official

Swim 13:49

Bike 37:33 (bike time 34:30, transitions 3:03)

Run 32:51

1:24:13

And Mary Cochran...what a race 1:18:05, and what a run 25:30 - you're a gazel!

The 55-59 age group was daunting, much tougher then the 50-54 and 45-49.

Thank goodness I aged up this year!

Smoking Time

Still waiting for the official results. Unofficial time 1:24:13. I am satisfied! 1st place in my new age group (60-64). Another nice blue towel.

And Mary great work out there - 2nd place in age group (55-59)!

You too Ted - a blazing 1:14.

Here's me and my little boy, Mackenzie...aka Z baby. It was wonderful to have him at the finish line and hang with me for awhile. OR maybe it was all those female TriCats that kept him interested.

A Great Day to Tri

Look at that sun rise over McKale pool. The place will be buzzing soon when the first swim wave goes off at 6:30. I'm all racked and ready to go. Headed back to VW, turned the heat on and made breakfast and cup of tea - give me the caffeinated black this morning.

Here is Mary Cochran (Syncardia teammate) and I prerace. It was Mary's first Tri - she was a bit nervous, but she went out and kicked butt - more on results later. Then there is Ted Pearce...National and World Triathlon Champion. Great athlete, all-around good guy and so encouraging and supportive of us lesser mortals.

Warmed up with 400, headed to lane and we were off. This youngster in the lane next to me took off like he was going to a fire. My plan was to swim my pace and not get caught up in trying to stay with someone. Well, he died the last 200 and I passed him on the final lap. It's all about pacing...he'll learn. I had my swim split at 13:50 - good, under my goal of 14:00.

The bike felt strong. I leap frogged with this guy who was 50 the entire course. I would pass him on Campbell and Broadway (the down hill) and he would catch me on Speedway (the uphill). The last 1/2 lap I decided to stand up and break away...adios amigo and thank you Norm for that bit of coaching strategy. I had my bike split at 34:35 - on target, my goal time was 35.

Now for the run...legs felt heavy coming off the bike, like running through taffy. 1 mile - 10:53. turn-around - 17:00. Could not pick up the pace mile 2. Struggled to stay focused...I just wanted to stop and walk...only 1 more mile. Was able to use my interval crack technique to increase turnover slightly. I had my run split at 33:01 - target 33. I'll take it. Felt like I was going to fall down when I crossed the finish line. Luckily Z was there and held me up. 

OK - more later when official results are posted.

Early to Bed - Early to Rise

Got the gear organized and packed up tonight. I'll be up early tomorrow. Body marked, rack bike, and transition set by 6am. First wave goes off at 6:30. I'm in the 7th wave - 8:37 start. The waves are flighted by time, slow to fast. 10 waves with 36 swimmers each wave. I should be crossing the finish line about 10. Goal time: 1:28.

Mental Practice

Short 11 mile spin today, easy gears, kept the legs light, high rpm, several powerful standing bouts, strong into the aero bars. Legs peppy and body rested.

Mental practice - 

Good warmup

Swim - long and strong, stay with my stroke, race my pace, crisp turns and streamlined push offs, stay relaxed and negative split.

Bike - small, aero and strong, stay out of the big gears, legs light and peppy, work the small declines, relax the shoulders and arms, keep the power in the lower body, intensity high.

Run - focus, no zoning out, use the cracks to increase pace, relax and do not back off. Leave it all out there.

And most important - have fun, enjoy the moment and just being out there!

OK, I'm ready!

100% Rest Day

I'm kicking back and taking a 100% rest day, no training today...watching the Wildcats v. Louisville. Go Cats!

This weekend is full of physically active events...the Colossal Cave Stage Race (bike event), the Arizona Distance Classic (half marathon, 5Kwalk/run, kids fun run), and the Tucson Triathlon. Plus the weather is great for almost any outdoor recreational activity...so what are you waiting for...get out and enjoy. This is one of the reasons why we live in Tucson! 

Swimming at Sunrise

What a wonderful way to begin the day...with a swim at sunrise. Tapering down with easy swim today:

300 warmup

200 stroke work

5X100 on the 2min descending 1-3 and 4-5

250 cooldown

Feeling more rested.

Recession Bring It On!

I refuse to buy into the dismal negativity and doom and gloom scenarios constantly espoused by politicians, financial experts and the media. I'm not in denial about the universal financial crisis, we have just chosen a different approach for DSWFitness, Center for Continuing Education. We've turned the challenges of the past year into opportunities and have designed strategies to capitalize on these opportunities. It is my intent to move the business forward with an upbeat and positive vibe with all of our customer contacts!

Our manager, Cindy Sage arranged a round table discussion on Arizona Illustrated to discuss how small busnesess are weathering the recession. We air Thursday night at 6:30. Don't miss it. Thank you Cindy.

32:43 min run today. Still feeling fatigued. It's now all about rest and mental attitude.

Continuing to Taper

Easy swim today with several hard intervals:

300 warmup

400 stroke work

Broken 600 - 10sec rest interval on the 100. Hold 1:35 per 100

200 cooldown

Bursts of race simulation pace using short intervals maintains and even improves muscle recruitment patterns. Not doing any high intensity training this week can leave you feeling "flat" on race day. Fitness abilities are lost first when the workload is reduced and race-like intensity is the key to maintaining performance.

My good friend Barb Brooks, who now lives in KC, paced me on the 2nd 50 of each 100 today. Thanks Barb for working that negative split!

Recovery

Nice 24 mile recovery ride with Cactus Cycling today. Still feeling fatigued and legs heavy...all effects of the training plan. Taper in progress. Continued training beyond 10 days out will not produce additional fitness as it takes about 10 days to realize the full benefits/adaptations of training with high workloads. Reduced volume is key, maintaining frequency and some intensity.

Here I am with two of my favorite domestiques and great senior athletes - Richard and Ted

Syncardia Rides

Two ride choices today - a tough decision - to go up the mountain or ride the east side out to Saguaro East. With one week till the Tucson Tri I opted for a bit easier-on-the-legs eastside ride. It was great having Marvin with us today as we got to meet Roger, the CEO of  Syncardia, in all of our brightly colored Syncardia shirts.

I'm now into my favorite week of training - the taper - eat, rest and be merry with a few high intensity short bouts of training. Let the body recover, adapt and become strong.  

Peaceful and Easy

 I can' t think of a more relaxing way to spend an evening than strolling up Sabino Canyon at sunset. As the sky darkens the beam of the headlamp lights our path and catches the effervescent eyes of darting creatures. Present with the sounds of the canyon...croaking frogs, scratching crickets, the hoot of a distant owl, something rustles in the bushes, moving water as it cascades down the canyon sharing a variety of notes at each bridge crossing. A warm breeze picks up the smell of water in the desert and strokes our face. A peaceful and easy feeling. No words are necessary.

Huffing it to the Top

The view from the top of Blackett's Ridge in Sabino Canyon is well worth the weekly huff, gasp and sweat round trip to the vista every Friday morning with El Groupo. The overcast skies this morning made for some nice photos. And there are still flowers enroute...don't miss it!

Fast Fashionista Women

Here we are, Chris Selby, Cindy Sage and me...along with some strong boys somewhere there in the background on our Wednesday morning Cactus Cycling ride to Dove Mountain. And what a glorious day it was! Just gotta love being on the bike. So get out there and ride.  

Two-a-Day

Swim in morning and Coach Norm's interval cycling workout in the evening.

Swim workout:

500 warmup

500 stroke work

200X5, 20 sec rest - bring them in on 3:20 - 5th one at 3:15

Warm down

Interval workout:

Warmup

4min TT X 3 - negative split and click heavier last 20 sec

20 sec RPM, 40 sec off X 6

1:30 standing heavy gear, 30 sec rest X 3

Standing start heavy gear, 30 pedal strokes, 1min rest X 3

Warm down

I'll sleep well tonight!

Run Bike

I was able to shave another 30 seconds from my run time this morning. My strategy for the Tucson Tri run leg is to use the interval crack technique. It seems to be working for me...and so unorthodox.

Then it was off to ride with Cactus - a recovery ride day - short 28 miler to HoHokam Park. Final week of strong training with 10 days till Tucson Tri.

Syncardia en mass

What a delight to see all of those brightly colored Syncardia jerseys on the road this morning. And it was a fantastic day to be on the bike. There where no excuses for not being in the saddle this morning. So just enjoy the ride!

Wildflowers Spectacular

If you have not been out on the trails this year...it's time. The wildflowers are beginning to burst and should be in full bloom the next several weeks. They don't last long...so don't wait!

Hiked trail at the end of Fort Lowell road today with dear friend Ruth August. And it was spectacular!

Perfect Weather for Hiking

This is the most ideal time of year for hiking in Tucson. Today el group headed up the Ventana trail to Maiden Pools. Spectacular!! So get out there, because warm weather is coming.

Celebrating all Week

Another wonderful birthday celebration with Jim and  Shirl - my parents and son, MacKenzie. WOW...Z Baby is now a big boy! Love you Z.

Get Results - Train with DSWFitness

No explanation needed here!

Women Who Rock

I have an amazing staff!!!! Here are Tish, Rae, Gwen, Lisa and Connie relaxing after a tough morning on the farm. Karen and Nancy...you are missing the fun.

The Pea Picking Women of DSWFitness

My staff asked me what I'd like to do to celebrate my 60th birthday so I suggested we volunteer at the Community Food Bank Farm in Marana. Spent the morning picking, washing and cleaning peas, broccoli, leeks, carrots, and onions. It was glorious weather and I can not think of a better way to give back to the community. It is so much more fulfilling to give then to get.

So here we are...the vivacious vegetable picking vixons!

Climbing Gates Pass

Another one of the great rides in Tucson...Gates Pass. The Cactus Cycling ride Wednesday morning was fast and furious. Got worked, got dropped, got worked some more. Just how I like it. Made it to the top of the pass with a smile on my face.

60 - the new midlife

What a spectacular way to spend my 60th birthday - in nature communing with the sun set and the moon rise. Metaphors for the sensational sixties...spectacular, full, sensuous, flaming, brilliant, satisfying, peaceful, and enticing! Time for adventure, exploration, growth, and new levels of understanding. Yes, life is good.

Life in Tucson is Good

March 9th and we are enjoying 70 degree temps and the weather is ideal for hiking, swimming, biking, running, or just sitting on the patio with a cup of tea or glass of wine. Yes, life in Tucson is good.

Girl's Weekend

It wasn't exactly like Sex in the City...but girlfriend weekend in the White Mountains was full of laughter, stories, cooking, eating, drinking...and yes shopping. We definitely contributed to the economic stimulus of Springerville. Thank you Debbie, Shelley and Cindy for hustling me out of Tucson for this get-away. The rest and rejuvenation amongst dear friends was timely.

They Come to Tucson to Ride

I have met so many people this year that have landed in Tucson for one to eight weeks just to ride their bikes. But then, if it's 3 degrees where their from...why not. The boys that joined the Club Cactus ride on Wednesday were from Philly and they were loving this weather. Also this week is the Tucson Bike Classic and the TriFest. So, there are lots of cyclists roaming the streets.

Craig's Goal

Craig Gordon and his family have experienced a year that many of us cannot image since his cardiac arrest on one of the Udall team rides. Craig is making a remarkable recovery and continues to ride every Sunday with a special group of Udall team members. He and his tandem team of riders - Mike, John and Doug - all received Ben's Bells from Marie and Dean at a special picnic on Sunday. Ben's Bells are awarded to special people for their acts of kindness that are truly memorable and life changing.

Craig and Doug Crockett have set the goal of riding to the top of Mt. Lemon in 2009. Each week they continue a bit further up the mountain, charting their progress on the map. We'll be there to support you in your goal - so ride on - ride safe - ride strong!

Totally Disconnected

Three days in the Chiricahua National Monument camping in the Eurovan and hiking through the hoodoos - 100% disconnected from the electronic world...no cell phone connection, no internet, no news, no contact with anything but the high desert, fabulous rock formations, great trails and vistas, and stars that litter the sky.

Upon hiking out of the Heart of Rocks area I came across some of the original riders from the Silver Spikes. Dakota Dot (in photo) is a retired physical education teacher - a kindred soul- and spirted horse woman.

It was an refreshing reminder of how important it is to leave the day-to-day routines, enviroments, and staid need for electornic connectedness. So head out of Dodge at your next opportunity.