August 13, 2011: Mountain Lakes Tri

Third time at Mountain Lakes. Faster than last year by 3 minutes and 5 minutes faster than the first time in 2009. A nice progression that I can't complain about.

• Mountain Lakes Triathlon information
• Race results

August 13, 2011: Guntersville, AL Mountain Lakes Triathlon Time: 1:31:51
boo	Swim	Distance: 600 Yards Time: 14:25
	Transition	Time: 2:43
	Cycle	Distance: 16.2 Miles Time: 46:49 Rate: 20.76
	Transition	Time: 1:30
	Run	Distance: 3 Miles Time: 26:24 Pace: 8:48
	Weather	Clear Temperature-75° Humidity-83%

July 10, 2011: Chattanooga Waterfront Tri

This was my first participation in the Chattanooga Waterfront Triathlon. I'm in Ironman training for Cozumel Ironman on November 2?. So, I had workouts scheduled for Friday and Saturday which I completed. I ran 7 miles when when arrived, 10:00 pm. Then, on Saturday, the day before the race, I rode  40 miles including climbing up past Ruby Falls. If you have been there you know that is a good climb. I ran 5 miles after the ride. All good so far. Betsy and John came along and that was awesome. I met them at the aquarium which we love. We met the Vulcan Tri group for dinner. We were late and we learned that the Vulcan Tri group are quite punctual. It felt awkward at first as the table was full, but they added spots and we joined the big table.

Up early and prepped for the race. The swim went great as did the ride. My bento box did come loose and I had to stop and resolve that. I have since added longer strips of velco, but it really doesn't work well on the tri bike. Now to the run. All I can say, is it is the slowest 10K I have ever run by a long shot. I died in the second half. It was really hot and I simply pooped out. But, all-in-all, I had a good experience and look forward to doing better next year.

• Chattanoogo Waterfront Triathlon information
• Race results

July 10, 2011: Chattonooga, TN Waterfront Triathlon Time: 3:24:36
	Swim	Distance: 1.5K, .93 miles Time: 33:27
	Transition	Time: 4:18
	Cycle	Distance: 42K, 26.1 Miles Time: 1:26:57 Rate: 18.01
	Transition	Time: 2:46
	Run	Distance: 10K, 6.2 Miles Time: 1:17:09 Pace: 12:26
	Weather	Mostly cloudy Temperature-76° Humidity-91% Heat index of 92 when I finished

May 14, 2011: The 6th Annual Zoo Run

John and I ran the Zoo Run again. I was slower than usual, but I did ride and run the evening before. So, not a bad run really. I went out for 32 mile ride after, but my rear derailer cable broke at 26 miles. I called Betsy for help. 

May 14, 2011: Birmingham, AL Zoo Run, 5K
	Distance:	3.1 Miles
	Time:	26:56
	Heart Rate:	Not Recorded
	Pace:	8:45
	Weather:	Overcast Temperature-61° Humidity-90%

April 16, 2011: Ellis Porch Statue 2 Statue Race Report

Another beautiful day for a run. I ran 2 minutes faster than last year. I Keith, John, Prince, Mark, Vanessa, Dan, and many more running friends. It was a good time.

April 16, 2011: Birmingham, AL Ellis Porch Statue 2 Statue, 15K
	Distance:	9.3 (9.41 on my Garmin) Miles
	Time:	1:21:36
	Heart Rate:	161
	Pace:	8:40
	Weather:	Clear Temperature-54° Humidity-53%

The Route:

April 2, 2011: Cooper River Bridge Run Race Report

In the midst of a whirlwind tour of Washington DC (for work), I found time to fly down to Charleston to arrive near midnight on Folly Beach for the 6:00 am departure to the race start. I got to start in the corral behind the seeded runners. That made for a less congested start with fewer people slowing in front of me. The weather and conditions were perfect. Rueben Studdard, from Birmingham and past American Idol winner, sang the National Anthem. He sounded great. Heba and Ed Salama and other Biggest Loser reality stars spoke on the starting over hang and participated in the race.

I'm very pleased with my results and the race was awesome. I ran 10 miles on Folly Beach the next day too. We went to Bowen's Island Restaurant for oysters and beer the next day, Sunday. We didn't know if it would be open. There was an event underway benefitting the AFFA. I even met an ex F-111 pilot. We had a good time and met several very nice people. The band, 2 people, who's name I wish I could remember were totally awesome. The female singer had a voice that was simply beautiful and the both played multiple instruments, some at the same time.

Then, back to Washington DC for more work.

April 2, 2011: Charleston, SC Cooper River Bridge Run, 10K
	Distance:	6.2 Miles
	Time:	50:20
	Heart Rate:	170
	Pace:	8:03
	Weather:	Clear Temperature-54° Humidity-72%
	Route Results

2010 Sam Lapidus and 2011 Mercedes Marathon

I ran the Mercedes Marathon on February 13, 2100. I ran the whole thing, but really slowed in the last 8-9 miles. I'm OK with my overall time, but I should have been running a 9:44 pace. I really, really, really, really need to learn to run my goal pace from the beginning. Although, I ran with the 4:15 pacers from about mile 5 - 13. They seemed to stop for a break at the 13 mile water stop. I tried to slow and wait, but they never came until about mile 23 when they passed me. Had I realized my watch was wrong, maybe I would have joined them. The watch!... I thought I finished in 4:14:37 per my watch. I pondered and pondered how could the official time and my watch differ so much. And, after a few days it dawned on me. My watch was on auto pause and I stopped to pee several times and walked a few of the latter water stops! Next race, turn off auto pause.

February 13, 2011: Birmingham, AL 10th Annual Mercedes Marathon
	Distance	Time	Pace	Leg Distance	Leg Time	Leg Pace
	6.2	56:28	9:06	6.2	56:28	9:06
	9.3	1:24:35	9:05	3.1	28:07	9:04
	15.5	2:20:09	9:02	6.2	55:34	8:57
	18.6	2:50:34	9:10	3.1	30:25	9:48
	26.2	4:19:06	9:53	7.6	1:28:32	11:38

I failed to post my race results from the 2010 Montclair Run, Sam Lapidus Run as it is now called. I had a good run and for the second time in recent history passed a young woman vomiting just before the finish line of a 10K.

November 25, 2010: Birmingham, AL 34th Annual Montclair Run, Sam Lapidus Run
	Distance:	6.2 Miles
	Time:	52:26
	Heart Rate:	161
	Pace:	8:27
	Weather:	Overcast Temperature-64° Humidity-75%
	Route Results

Off to the Computer Boneyard (Staples)

John and I rounded up all of the old computers and peripherals around the basement and my electronic junk closet and headed to Staples. Staples will recycle electronics safely. Note the picture of a very old IBM portable computer next to a MacBook and an iPad. What a hoot!

2010 Vulcan Run

It was a cold start, but a beautiful day. Keith Abercrombie, a friend of mine, indicated that unlike the last 3 years he wanted to beat me this year. So, I talked trash to him over the last few weeks while knowing full well he would slaughter me this year. Optimistically, I thought I should give beating him a real effort. Well, I followed him for the first 1/2 mile and could tell that I would not hold the pace. So, I got into a pace I knew I could hold with the intent of a negative split. I think I pulled that off, but he did not fade or didn't fade enough for me to catch him. He ran a 46:29 which was way faster that I did. 
I am actually quite please really. I ran a good time for my fitness level. My pace is picking up after all of the triathlon training that seemed to slow my running pace. And, I am happy to see Keith doing so well.

November 6, 2010: Birmingham, AL Vulcan Run
	Distance:	6.2 Miles
	Time:	50:05
	Heart Rate:	164
	Pace:	8:01
	Weather:	Clear Temperature-33° Humidity-89%

The Route:

2010 Ironman 70.3 Augusta

I completed the Ironman 70.3 Augusta. Yeppee! It rained most of the day which is great. It kept the temperature down and made for a pretty comfortable ride and run. I ran as a member of The Leukemia and Lymphoma Society's (LLS) Team In Training. All of us on Team In Training are raise funds to help stop leukemia, lymphoma, Hodgkin lymphoma and myeloma from taking more lives. I raised $1,800 of my $3000 goal. Please visit my fundraising site and donate to help save lives and contribute to reducing the suffering caused by blood cancers. Donations can continue towards my goal for another 3 weeks.

Back to the race. The swim was surprisingly fast. I expected it be faster than normal, but I was surprised to see 33:56. I had no trouble on the swim. I spotted every 6th stroke and simply swam steady. The bike was was fast for me. But, I got passed by a lot of folks on aero bikes. Hum... do I need one ... hum.... Then, came the run. I was tired, but not excessively so. I ran steady, but walked the water stops. The whole route was fairly well covered with spectators and well-wishers. It was awesome. I finished the race and had to immediately catch a shuttle back to transition, ride with my stuff back to my car, drive to the hotel, shower, and high-tail it to Atlanta to catch a flight for San Francisco. I missed celebrating with all my fellow TNTr's at the victory party. :(

Geoffrey Gartman, my coach, earned so much gratitude from me. I simply did what he told me to do in training and it worked. I was prepared and had no real trouble. Now, to break 6:00 next time!

September 26, 2010: Augusta, GA Ironman 70.3 Augusta Time: 6:25:45
	Swim	Distance: 1.2 Miles Time: 33:56
	Transition	Time: 4:36
	Cycle	Distance: 56 Miles Time: 3:03:48 Rate: 18.28
	Transition	Time: 6:50
	Run	Distance: 13.1 Miles Time: 2:36:37 Pace: 11:57
	Weather	Rain Temperature-72° Humidity-87%

Some pictures

2010 Mountain Lakes Tri Race Report

This was my fourth triathlon and second Mountain Lake Tri. I was 1.5 minutes faster than last year and my run was 6 minutes slower. My runs continue to be slower than last year. The swim was over 6 minutes faster this year. I am still exercising at least 6 days a week, but on a schedule for a September Triathlon, the Ironman 70.3 Augusta.

I'm training to participate in the Ironman 70.3 Augusta as a member of The Leukemia and Lymphoma Society's (LLS) Team In Training. All of us on Team In Training are raising funds to help stop leukemia, lymphoma, Hodgkin lymphoma and myeloma from taking more lives. I am completing this event in honor of all individuals who are battling blood cancers. But, most especially for Katie Whatley, a daughter of a dear friend of mine. I have raised $1,060, 35% of my $3000 goal. So, I need your help! Please visit my fundraising site and donate to help save lives and contribute to reducing the suffering caused by blood cancers.

Mountain Lakes Triathlon information

August 14, 2010: Guntersville, AL Mountain Lake Triathlon Time: 1:34:59
	Swim	Distance: 600 Yards Time: 12:23
	Transition	Time: 2:08
	Cycle	Distance: 16.2 Time: 48:58 Rate: 19.9
	Transition	Time: 2:58
	Run	Distance: 3 Miles Time: 31:32 Pace: 10:21
	Weather	Mostly cloudy Temperature-80° Humidity-94%

2010 Buster Britton Tri

This was my third triathlon and second Buster Britton. Remarkably, I was 6 minutes slower this year and my run, specifically, was 6 minutes slower. I am a bit surprised by this, but I could feel that my run was slow while I was running it. In fact, all of my runs have been slow lately. My legs feel heavy and I don't seem to be able to crank it out. I don't know if this is because I am running less. I am still exercising at least 6 days a week, but on a schedule for a September Triathlon, the Ironman 70.3 Augusta. I reckon I just need to hang in there and keep training and hope the pace comes back.

By the way, I'm training to participate in the Ironman 70.3 Augusta as a member of The Leukemia & Lymphoma Society's (LLS) Team In Training. All of us on Team In Training are raising funds to help stop leukemia, lymphoma, Hodgkin lymphoma and myeloma from taking more lives. I am completing this event in honor of all individuals who are battling blood cancers. But, most especially for Katie Whatley, a daughter of a dear friend of mine. I have raised $400, 13% of my $3000 goal. So, I need your help! Please visit my fundraising site and donate to help save lives and contribute to reducing the suffering caused by blood cancers.

Buster Britton Memorial Triathlon information

June 12, 2010: Birmingham, AL Buster Britton Memorial Triathlon Time: 1:32:10
	Swim	Distance: 400 Yards Time: 11:53
	Transition	Time: 3:10
	Cycle	Distance: 13.1 Time: 43:48 Rate: 17.95
	Transition	Time: 2:10
	Run	Distance: 3.1 Miles Time: 31:11 Pace: 10:03
	Weather	Clear Temperature-81° Humidity-79%

Pictures from the event: