Archive for December, 2008

Topics of Study

Posted in Uncategorized on December 30, 2008 by Kel

As we approach 2009 we put more emphasis on our goals for the coming year. We document them, ensure they are attainable, double check that they are realistic and at the end hope we can look at them a year from now and say ACCOMPLISHED. My coach gave his clients “topics of study” over the holiday’s and I really liked the thought of documenting them for prosperity.

1) What am I doing to make sure I don’t get injured with new injuries or old ones?

  • Stretch – if not every day at least after hard workouts
  • Core – this season I will work on keeping my core strong which will really help my power on the bike and my run form
  • Nutrition – both in a more healthy diet (already started and can feel a difference…who knew Costco had such awesome healthy food!) and in post workouts in the form of recovery drinks within 15 min of workout

2) Am I getting enough sleep? (Sleep is when your body rebuilds)

  • Yep! I will continue to work on getting 7 hours of sleep per night. That means I need to be in bed by 9, how sad is that!

3) What are my real goals this year?

  • To have FUN, smile and laugh. There is nothing better than enjoying the hell out of a race and everyone around you (athletes, volunteers, spectators, etc.). If you are not having fun then what’s the point?
My Warm Weather Race Suit I Custom Made

My Warm Weather Race Suit I Custom Made

  • Top 10 in AG in IMAZ, Top 4 in AG in Augusta 70.3, to SURVIVE the hills in Rev 3 Half IM and be a stronger cyclist from the hill training
700 ft. climb from mile 23-28 - OUCH!

700 ft. climb from mile 23-28 - OUCH!

  • Understand more of the technical aspects of my workouts, why am I doing what I am, is it working for me, how do I adjust so I do not burn out towards the end of the season when I have my major race, etc.

4) Am I striking a good tri/life balance?

  • Absolutely! Always have and always will. My only addiction is the Internet and I need to curb that at some point!

5) What is that “one thing” that makes me want to do triathlon? Am I centering my training around that?

  • The amazing people I have met through the sport and the friends I have made. All positive and see so much in me and help push me to be a better athlete.
  • To inspire others to adopt a healthy lifestyle. I don’t care what form of exercise, just get out and feel healthy. I hope the movie ATHLETE will help inspire many!

Ooooops…that is two things 🙂

6) When is the last time I had my bike cables serviced and cleaned my ride? A clean bike is 10% faster than a dirty one.

  • My P3 is my baby! It gets a shower and a shine once a week and I take it to the bike shop for servicing 2x/yr.

7) Who have I helped in the sport lately? You all are already great athletes. You have much to offer those who want to learn.

  • Almost daily people ask me questions and I help in any way I can. Recently a person I work with asked what he could do to improve his running speed and of course I talked his ear off! There was a lady in the gym that wanted to get into tri’s and I talked to her about some sprint tri’s in the area and the tri club I belong to. I also was approached by Paul Spicer’s wife (Jaguars Defensive End – mind you he makes $4MM/yr and is like 300+lbs) and I told her to get a $100 Huffy mtn. bike at Kmart…ugh!! I think he can squish me!

Hopefully this did not put too many to sleep but inspired you to put your goals together for 2009 and see what you can accomplish!

Midget…OUT!

Fun With The Family

Posted in Uncategorized on December 27, 2008 by Kel

Well, Christmas is over and the few extra lbs. I added around my waist was so worth it. I am such a Sweet Potato Ho! I was pretty good in getting in a workout every day with the exception of Christmas so I am happy with that. My next post will be a response to 7 questions my coach asked his clients; they were all good questions and will help me keep focus in 2009. Until then a few pics of what the Holiday is all about.

Kavan & His New Truck - Watch Out Texas!

Kavan & His New Truck - Watch Out Texas!

I Got 500 Outfits for Chrismas - I ROCK!

I Got 500 Outfits for Christmas - I ROCK!

Carrie and the family were hitting the Disney parks for the Holiday’s and Cuz Rob was in town on a 4 day leave (Army) so we joined the Nev’s and had a BLAST in Animal Kingdom. The African Safari was AMAZING!

Carrie, Kellie & Teagan

Carrie, Kellie & Teagan

Ty, Kel, Rob and Teags

Ty, Kel, Rob and Teags

Off for a fun bike ride…Midget…OUT!

Cross Country Aqua Skiing?

Posted in Uncategorized on December 21, 2008 by Kel

Holy cow the weather has been BEAUTIFUL here in Jax Beach! This morning I hit the bike at 7AM to ride my baby for the first time with power. It was SO COOL!! I met up with my friend, Jim, to do some intervals and man am I feeling out of shape. Jim kicked my butt and he was working on only 3-4 hours of sleep and I was on his wheel the entire time making him do all the work! Let’s just say we did a great sub-LT ride and when it came to intervals it was into the wind and I popped on the second one. NICE!

Bling!

Bling!

I downloaded my file and the software is great! Shows all the key stats and lap info and also shows you the route you took. Got to love Garmin!

Uhhh...I need to work on my power

Uhhh...I need to work on my power

Lap stats

Lap stats

After two hours on the bike I hit the gym with my buddy Kendall. We are both wounded soldiers trying to get our groove back. Well, I hit the therapy pool for some aqua jogging and there was a class for Arthritics going on. Me and the gray hairs, it was fun! BUT, the instructor told them to cross country skii and point their toes forward. OMG, it was the BEST workout! My gluts and hams are still screaming! A few abs (Kendall, I curse your name!) and my workouts were done.

Sunday is the Jacksonville Bank Marathon and Half Marathon. I have a ton of friends doing it so I plan on cheering them on for a bit before I begin my workout. Yep, more intervals on my trainer to test out my power. This stuff is really too cool!

Midget…OUT

‘Tis The Weekend to Be Jolly

Posted in Uncategorized on December 15, 2008 by Kel

Wow! What a weekend. Starting from the top:

Saturday!!!

GOTR_WonderGirl-NB_vFSaturday morning started off with a wonderful event for Girls on the Run! It was amazing to see all the volunteers, girl, coaches, running buddies and families out at University of North Florida for the Wondergirl 5K. I have to admit it was just a blast watching the girls smile as they awaited the start of the race that they trained so hard for. Congrats to all the girls that completed the race! The best was this one little girl who was running a million mph to the finish, she crosses the line, grabs her medal, puts it around her neck then puked all over the track!! That is my kinda girl!!

I took some great pics of the event that I will be sharing with GOTR and the HammerHead Tri Club but here are a few of us.

Ozzy, Kellie, Joy and Carrie

Ozzy, Kellie, Joy and Carrie

Joy's job was to hold a sign but she could not stop shivering!

Joy's job was to hold a sign but she could not stop shivering!

My buddy and I were the event photographers

My buddy Kendall and I were the event photographers

Then time to warm up! Joy, Kendall and I headed to Starbucks and hung out then Saswata met us for lunch. Off for a little aqua jogging then ran home to shower for the next event!

JC got a group of 15 of us together to tour some homes in San Marco and we had a blast! Met up at Starbucks, hit a bunch of homes that were BEAUTIFUL then off to eat dinner! Here are a few pics of the evening (yes, one of the stops was at a firehouse)!

This house had 11 sinks!

This house had 11 sinks!

)

JC was first down the fireman's pole 🙂

)

Joy said this was the best part of her birthday 🙂

The fireman kept yelling at me to loosen my grip but I was enjoying the ride

The fireman kept yelling at me to loosen my grip but I was enjoying the ride

one-happy-group

SUNDAY!!!

sulzbacher-center

After a good bike and core workout I had to run all over to finish Christmas shopping, get and fill out holiday cards, make a side dish for a holiday lunch at work (Orzo with feta, tomatoes, and dill – I hope I don’t kill anyone!), finalize, where I could, all hotels, flights and rental cars for my 2009 races and prepare my training schedule layout for ’09 so it fits my life and work schedule.

BUT, the one thing I am really looking forward to is a volunteer event my friends Saswata and Anjna put a lot of time and effort into. They really are two special people with a lot of heart. They got together a great group to help serve some awesome chili and cornbread at the Sulzbacher Center in downtown Jacksonville. After this event I will hit 40 hours of volunteer work for the year and it feels great. Next year I hope to top that! Off to finish off my to-do list and head downtown.

Midget…OUT!

Pain & Determination

Posted in Uncategorized on December 12, 2008 by Kel

My favorite photos are those of expression. Pictures that you look at and try to figure out what the person is thinking & feeling. You start to make up a story in your head that describes what the picture is telling you. 500 people can look at the same picture and come up with 500 different stories.

I follow Lance Armstrong on Twitter and love to read what he is up to at any point in the day. He also provides some great photo’s. He put out a series of photo’s when he was at Kevin Livingston’s Pedal Hard getting tested by Chris, Dean, and Kevin. This one photo just floored me.

25 watt increments every 3 mins...OUCH!

25 watt increments every 3 mins...OUCH!

You can see more photo’s of Lance by clicking here:  Lance on Twitter

Very hectic weekend coming up with lots of GREAT stuff happening. I will have my camera handy for all events and report back on Sunday. Have a GREAT weekend all!

My New Toy

Posted in Uncategorized on December 10, 2008 by Kel

What is life without toy’s? Well, here is my new toy that will adorn my Cervelo P3 in a few short weeks. Can you say POWER!! I finally broke down and got a device that will help me see how I am performing on the bike.

It will not only help me but also allow my coach to see my power files and all the other cool stuff it provides so he can better regulate my workouts and see the results first hand. It will also allow him to determine what power I will need to sustain in my half and full Ironman races. Cool stuff!

CinQo Saturn with SRAM S900 Crank

CinQo Saturn with SRAM S900 Crank

Garmin 705

Garmin 705

More importantly CONGRATULATIONS to Jim for placing 4th in the 5K TT and  2nd in the 10K TT in the Senior Games State Championship! The 2nd place got him a qualifying spot for National in San Francisco! Thursday he will try for a qualifying spot in the Nationals Road Race by kicking butt in the 20K Road Race. Good luck Jim and congrats again!

Midget…OUT

Back in the Saddle

Posted in Uncategorized on December 8, 2008 by Kel
sunrise

Sunday Morning Sunrise Over the Atlantic

What a fantastic weekend. I finally feel like I am back in my workout routine again. Saturday I put out a really good effort on the trainer for 90 min and 30 min aqua jog.

This morning (Sunday) it was time to hit the road on my bike. I have not done this since my wreck and I was ready. I woke up and the sun was rising over the Atlantic; it was just beautiful. I put on a million layers of clothing as it was only 40 degrees and a pretty descent wind coming from the north. Usually I get cold quick and my fingers and toes go numb.

shoe-covers2Not today! I wore my AWESOME Craft Shoe Covers that worked GREAT! On top of my riding gloves I wore the Target $1 pair of gloves Heather got me for the San Antonio Half and girl, they were perfect!

I met up with my friend Jim who is heading to the “2008 Florida Senior Games State Championship” for a 5 & 10K Time Trial on Tuesday and 20 & 40K road race on Thursday. Good luck Jim!  Shortly after we picked up Pete who is just a great guy. I wound up going 90 min with them and it was such a fun time. Nice to get out and enjoy the road again. Then hit the gym with my girl Joy for 50 min of core and upper body.

On to some great results!

My friend Tara did her second Marathon, Kiawah, this Saturday and did amazing! Final time: 4:09:48! This is almost 20 minute faster than Richmond and 00:4:12 faster than her goal. Tara, you are just amazing! Congrats to Nick as well! Next up Mobile, AL marathon on 1/11. Enjoy the heck out of that one Tara!

Then my girls JC and Joy ran the Savannah River Bridge Run. JC did the 10K in some ridiculously fast time (36 min and change) and placed 3rd female overall and took home some moooolaaaa! Nice job JC! Joy did the double pump (5K followed up by a 10K…yes…that is 3 bridges and they hurt) and finished 5th overall in the double pump category. Nice job girl!

That’s it for now…Midget…OUT