I am now entered in the following 2007 races:
-Half Iron California - Oceanside, CA - 3/31/2007
-"Big O" - Half Iron Distance in Olathe, KS - 5/6/2007
- Ironman Florida - Panama City Beach, FL - 11/4/2007
Also thinking about entering the Pig Man Tri (Half Iron Distance) in Des Moines, IA later this year when entry opens. Will wait and see how the first two races go and if Ryan enters the Big O with me before I make that decision.
Prettty aggressive schedule...I am going to be tired for most of 2007. Social life? Who needs one...
Sunday, November 05, 2006
Sunday, October 01, 2006
October Workout Plan
Sunday - REST
Monday - 800m Swim (Upper Body Weights + ABS)
Tuesday - 30 Min Spin / 5m Run (Lower Body Weights + ABS)
Wednesday - REST
Thursday - 800m Swim (Upper Body Weights + ABS)
Friday - 60 Min Spin (Lower Body Weights + ABS)
Saturday - Long Run - 10+ Miles
Monday - 800m Swim (Upper Body Weights + ABS)
Tuesday - 30 Min Spin / 5m Run (Lower Body Weights + ABS)
Wednesday - REST
Thursday - 800m Swim (Upper Body Weights + ABS)
Friday - 60 Min Spin (Lower Body Weights + ABS)
Saturday - Long Run - 10+ Miles
Recovery Time is Over
Time to get back on the horse and start working out again. I have a rough outline of my plan for October 06 - November 07.
Nov - Strength / Light Train
Dec - Half Iron Train / Strength
Jan - Half Iron Train
Feb - Half Iron Train
Mar - Half Iron Cali - 3/31/07
April - Recover / Strength
May - Half Iron Olathe - May 6
June - Half Iron Train +
July- Half Iron Train +
Aug - Half Iron - Des Moines, IA
Sept - Iron Train
Oct- Iron Train
Nov - Ironman FLA (pending entry)
Nov - Strength / Light Train
Dec - Half Iron Train / Strength
Jan - Half Iron Train
Feb - Half Iron Train
Mar - Half Iron Cali - 3/31/07
April - Recover / Strength
May - Half Iron Olathe - May 6
June - Half Iron Train +
July- Half Iron Train +
Aug - Half Iron - Des Moines, IA
Sept - Iron Train
Oct- Iron Train
Nov - Ironman FLA (pending entry)
Friday, September 22, 2006
Dean's Version of the run in Wichita
5 DOWN, 45 TO GO…
Wichita MarathonNumber of Runners: 21Time: 4:23:18Weather: 62 degrees, gale winds and driving rain
I’d like to personally thank each and every runner for your bravery today. The weather was nothing short of intense, with driving rain and torrential downpours. Kansas is know for its wind, and today was a monumental display of Mother Nature in all her glory.
With the long drive last night and just a few hours of restless sleep, I was hoping today would be an easy one. Such was not to be the case.
The rain began just before the start, and when we entered McConnell Air Force Base at mile eleven the showers had begun to intensify. We were met at the gate by twenty military officers and personnel who ran the eight mile section through the base with us. And that’s when things got really interesting. By mile 14, the rain was coming down sideways, stinging your face and body as it hit. The wind was whipping across the open expanse, making forward progress nearly impossible in some stretches, and blowing you off course in others. Trying to open your eyes to see where you were going was a painful experience, so we ran with our heads down, tracking off the line in the road to keep your bearings.
The group showed a grit and resolve that goes beyond words. During the peak of the torrent, we would just exchange periodic glances as a way of reaffirming our commitment to keep foraging onward. No words were necessary. When the rain finally did let up at mile 21, running the last five miles together seemed more like a victory march than a run, as though we had prevailed through the worst conditions imaginable and emerged intact and still moving forward.
Three first-time marathoners crossed the finish line. How they were able to accomplish this remarkable triumph in conditions that tested even the most experienced runners is astonishing. They say the human body can only go so far, well today the human spirit showed us all that nothing is impossible.
Thank you to the great athletes and people of Kansas. Heading down the highway toward the next marathon, your spirit lives on in my heart.
Warm regards,Dean
Wichita MarathonNumber of Runners: 21Time: 4:23:18Weather: 62 degrees, gale winds and driving rain
I’d like to personally thank each and every runner for your bravery today. The weather was nothing short of intense, with driving rain and torrential downpours. Kansas is know for its wind, and today was a monumental display of Mother Nature in all her glory.
With the long drive last night and just a few hours of restless sleep, I was hoping today would be an easy one. Such was not to be the case.
The rain began just before the start, and when we entered McConnell Air Force Base at mile eleven the showers had begun to intensify. We were met at the gate by twenty military officers and personnel who ran the eight mile section through the base with us. And that’s when things got really interesting. By mile 14, the rain was coming down sideways, stinging your face and body as it hit. The wind was whipping across the open expanse, making forward progress nearly impossible in some stretches, and blowing you off course in others. Trying to open your eyes to see where you were going was a painful experience, so we ran with our heads down, tracking off the line in the road to keep your bearings.
The group showed a grit and resolve that goes beyond words. During the peak of the torrent, we would just exchange periodic glances as a way of reaffirming our commitment to keep foraging onward. No words were necessary. When the rain finally did let up at mile 21, running the last five miles together seemed more like a victory march than a run, as though we had prevailed through the worst conditions imaginable and emerged intact and still moving forward.
Three first-time marathoners crossed the finish line. How they were able to accomplish this remarkable triumph in conditions that tested even the most experienced runners is astonishing. They say the human body can only go so far, well today the human spirit showed us all that nothing is impossible.
Thank you to the great athletes and people of Kansas. Heading down the highway toward the next marathon, your spirit lives on in my heart.
Warm regards,Dean
Thursday, September 21, 2006
Endurance 50 - Wichita, KS 9/21/06
Today was cold, wet and rainy - but I think we all had a great time.
Everyone was pretty pumped up after a pre-run pep talk by Dean about 15 minutes before we began the run.
We started right at 7 and mother nature acted up right away, but we all kept plugging away.
One of the highlights of the day fro me was at mile 11 when we entered McConnell AFB and were joined by a dozen or so Air Force men and women. It was greta to run with them on their base and have the opportunity to thank them for what they do for all of us. They ran with us from mile 11 to about mile 18.
By the time we left the base we knew we were on the down hillside of the marathon, so I know I was excited. The group spread out a bit, but we grouped back up at the end and about 10-12 of us all crossed the finish line at the same time with Dean. There were a couple of dozen family and friends cheering us on.
By this time, we were all excited when Dean suggested we take the post race festivities inside to warm up.
All in All - it was a great expereince and one that will rank near the top for me.
Monday, September 18, 2006
Well, I survived Ironman Wisconsin….finished in 14 (h):16 (m).
A few quick notes on the race:
-It was the largest race in the history of Ironman with over 2600 people
-Weather was not exactly “ideal”…after wind chill factor, temperature was 50 degrees at best. Plus it rained ALL DAY. Rained pretty hard most of time, actually. I was worried about it being too hot, not it being too cold was I was unprepared with cold weather clothes.
SWIM
-Water temp wasn’t too bad, the wetsuit really helped. Surprisingly, I was very calm at the start. People describe the group start as a “washing machine” or a “blender” and they are not kidding. At one point I had someone’s right arm come over my right should, yes…they were completely on top of me. Due to the strong winds, the water was pretty choppy. Choppy enough that you wouldn’t be able to water ski on it. Once you get into the swim a bit you can find some open space and get into a groove. I got out of the water in 1:14
BIKE
- 112 miles in rain and wind isn’t the most fun. The route was pretty hilly and due to the wet ground, you were unable to take advantage of the free speed on the downhills. I think I topped out at 42 MPH and when your brakes are wet and they don’t work very well, riding at those speeds can get pretty hairy. I was fortunate not to wreck or get any flats. All in all the bile took right about 7 hours. To give you an idea as to how cold it was, when I got into the transition area my hands were solid blacks of ice. I was able to un-velcro my cycling shows and change from my cycling shorts into my running shorts, but my hands were to frozen to put on my short, socks, shoes, race number, etc. Had to get a volunteer to help.
RUN
-The rain still had to let up so I knew I was in for a long run. The course is an “out and back” half marathon course that you run twice. Pretty solid course around downtown Madison and the UW campus. The people of Madison and the family / friends of the others in the race provided great fan support. Your race number also has your first name on it, so you have strangers shouting out your name and encouraging you on. Plus the volunteers at this event are amazing. They both made the run much easier. I am not sure what my time was, but I think around 5:30.
All in all…it was a great experience. I am sure it will take a few days to sink it, but it was pretty cool.
Thanks to all of you who encouraged me over the past months.
Special thanks for Mark Smith (of Dick Smith Ford in Raytown for helping me get into the race after it was full…Ford is the title sponsor of the event)
Very special thanks to those who donated to my Make a Wish fund raiser! We raised almost $6500 and have been able to fully fund a wish for a 15 year guy from Wichita.
A few quick notes on the race:
-It was the largest race in the history of Ironman with over 2600 people
-Weather was not exactly “ideal”…after wind chill factor, temperature was 50 degrees at best. Plus it rained ALL DAY. Rained pretty hard most of time, actually. I was worried about it being too hot, not it being too cold was I was unprepared with cold weather clothes.
SWIM
-Water temp wasn’t too bad, the wetsuit really helped. Surprisingly, I was very calm at the start. People describe the group start as a “washing machine” or a “blender” and they are not kidding. At one point I had someone’s right arm come over my right should, yes…they were completely on top of me. Due to the strong winds, the water was pretty choppy. Choppy enough that you wouldn’t be able to water ski on it. Once you get into the swim a bit you can find some open space and get into a groove. I got out of the water in 1:14
BIKE
- 112 miles in rain and wind isn’t the most fun. The route was pretty hilly and due to the wet ground, you were unable to take advantage of the free speed on the downhills. I think I topped out at 42 MPH and when your brakes are wet and they don’t work very well, riding at those speeds can get pretty hairy. I was fortunate not to wreck or get any flats. All in all the bile took right about 7 hours. To give you an idea as to how cold it was, when I got into the transition area my hands were solid blacks of ice. I was able to un-velcro my cycling shows and change from my cycling shorts into my running shorts, but my hands were to frozen to put on my short, socks, shoes, race number, etc. Had to get a volunteer to help.
RUN
-The rain still had to let up so I knew I was in for a long run. The course is an “out and back” half marathon course that you run twice. Pretty solid course around downtown Madison and the UW campus. The people of Madison and the family / friends of the others in the race provided great fan support. Your race number also has your first name on it, so you have strangers shouting out your name and encouraging you on. Plus the volunteers at this event are amazing. They both made the run much easier. I am not sure what my time was, but I think around 5:30.
All in all…it was a great experience. I am sure it will take a few days to sink it, but it was pretty cool.
Thanks to all of you who encouraged me over the past months.
Special thanks for Mark Smith (of Dick Smith Ford in Raytown for helping me get into the race after it was full…Ford is the title sponsor of the event)
Very special thanks to those who donated to my Make a Wish fund raiser! We raised almost $6500 and have been able to fully fund a wish for a 15 year guy from Wichita.
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