US Unification Cup Bonelli Park

Hot and dusty off start, couldn't hold leaders. Jason Woodruff added three minutes with upgrading to gears. Highest HR ever. Near cramping, hit rock, lost Big Chain ring 20 minutes in. 37m first lap 40min 2nd lap. 2nd place again.

Wednesday evening OSM 2 PC

22:23 after 10 day vacation

It's a Boy!

Oliver's Brother will be here in Febuary 2010.

SB tri 47:43 7th/25

had some trouble getting my shirt on in transition #1, number plate fell off. 66 out of 345 overall. 7th out of 25 age group. 268th swim, 12th bike, 68th run. Full Results at: http://santabarbaratriathlon.com/Results/SBT09_resultsCODyn.cfm?Sort=0

Jesusita tonight with Ron Z. Nice loop, 1:23 WB-cheltenham-tunnel-cataway-7falls-inspiration-Jesusita-WB.

last night reef and run duathlon: 26 323 Luke Werkhoven 34 Santa Barbara CA 34:04 16:26 50:29.

felt like a good swim but same pace as last.

Nite Moves

rode down to ledbetter, family came down to watch. No warm up. long and slow 1K swim going as fast as possible. Cramped at end of swim and start of uphill run, hams and calfs. Passed a few on way back.

lunch wod

hybrid Cyndi and Mary combo.

4 Rounds of: 3 assisted HSPU, 5 dead hang pull-ups, 10 push-ups, 15 air squats, 20 anchored sit-ups 14 minutes

Than 4 x100 meter repeats on El Sueno with Five Fingers

California State Series Final @ Big Bear

Dust, heat, elevation, the end of a era, the end of a series, I wanted to finish like Seinfeld, and Team Platinum, on top of the competition. But just showing up in my category is generally more than half the battle, so I was confident enough to go out for the 6 hr progressive neighborhood dinner party the night before after an 8 hr day at the office.

Morning came too early and Big Bear is a long ways away. At the start line it seemed like a smaller than normal group with all the familiar faces. Everyone seemed to start quite a bit faster than usual though, but the guy I was chasing from Woodruff Off-road had popped the last three races about 2/3 of the way into the race and finished more than a few minutes back. I wasn't to concerned making the initial 2+ mile climb when I couldn't see him anywhere near the top of the course.

I had gone with about three extra PSI front and back after flatting at
last years final. It didn't occur to me at registration that the section
that the extra pressure was added for had been trimmed out of this years
course. Floating so many soft fire road corners and having too slow coming
into them just to keep the line had me wishing I would have flirted with
the chance of flatting a bit more.

I finally made visual contact with Jason Woodruff on the single track leading up
to the "three bitches" fireroad where the Cat 1 riders rejoined the medium length Sport
course on the final three peaks to the top of the course.
Latching onto a few of the faster Cat 1 rider wheels and bridging up to
Jason was slowly and painfully getting me closer. The Luau themed Mai
Tais and Kahlua pork from the festivities the night before wasn't seeming like such a good idea at this point. But a half mile past the top of the course on the
downhill fire road into the single track descent is where I squeezed by. I
didn't look back at the top of the rolling single track and log ramp.
Several racers were bottle necked at a little make-able soft run up so we
all had to dismount, at this point Jason ran by me and two others in front
of me, and I had no answer, nothing left in the reserve tank. I kept
walking up the little rise. I couldn't get by the two between us until
the next fire road, and couldn't reel him back in down fall line to the
finish and ended up half a minute back.

A disappointing way to end the series but will look forward to the Fall Classic
to redeem myself and maybe will wait to make a pass until I know I can
hold the lead.

Photo by Roxanne Moore

Rim Nordic Race 6/28/09

6 sec slower than last year.

Hill TT Old San Marcos Pass

21:28 bridge to Stop warning white cross. Looked at HR alot seemed to hover in the high 160 to low 170 range. 46+ sec is a big gap.

DL to follow by Garmin:

Sunday 7/6 43mile Gub canyon with D pieramici, and S coulvioun.

did monday 7/7

WOD

Modified "Badger"

orginal as Rx'ed= Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Modified to:

80 # squat clean x 5, 5 pull-ups,, x 4 rounds than 800m run

repeat above two more times

31minutes 25 seconds

12:06 WOD

400m, 21 kb swings sub: 44lb russian swing, 12 handstand push up sub bar feet assist

x 3, did with five fingers on

204 corrected awakening.

Yesterday partial pull up wod 3 rounds eight pound med ball, ring pull up, than five strict rings.

Brick in am, ride to Goleta Beach, swim first bouy, ride to SM High, 400 jog, set of stadium, 100m sprint barefoot on football field x 3.

Lots of chocolate gained 8.5 lbs since the end of wednesdays ride. Worked up to some hang power snatches of 145# which ended in some push press action at the top.
Modified a little circuit of 145# bench press, assisted handstand push ups, and ring dips, tried 6 reps but by round two was down to 2-3 reps.

Bear

Bear 230 pounds had a stare down with this creature as I came into the fire road at the bottom of Snyder trail. He heard my bell and was jogging accross the road when I saw him and hit the brakes. He turned and looked at me for a bit than ambled to the edge of the road and then off into the underbrush. I was slow and the camera grab as I was caught up in the moment but snapped this cell phone shot as I rode by and down to the bottom of the trail.

It was a 5+ hour epic day out on the bike and the highlight had to be the Single track down from the camino cielo and running into old fred bear here near the bottom. It was a bit of a suffer fest climbing back out of Rancho Oso and up Arroyo Burro to the firing range and up and over the Camino Cielo accross La Cumbre Peak than had a great closed descent of Gibralter road past some road crews, the higher pressures I was running and the mtb tires really hooked up at speed around some of the newer paved corners. Ended at 196.5 without correction.

Ksnapps

Outback tonight

203 mid-day corrected weight

Dinner with Tiff and Oliver, Shrimp Grillers, salad added bunch of tomatos and avocado

Leftover lunch, coconut cashew chicken

My Gym Snack,

Oliver hung on the monkey bars, we snacked on some bananna, pistacio, almonds, apricots

Breakfast with Oliver

Had a little almond butter toast too, coffee with soymilk

Flag Day 2009

Lobrero Plaza - Unfurling of the Garrison Flag with Spirit of '76 foundation, Marcelo and Paul.

Good speaker story of Star Spangled banner = saw him later at Lazy Acres.

22:50 pre Lakers Championship

Took Oliver to La Mesa Park

Made Apricot Jam this morning, picked, pitted, chopped boiled and jammed 7 jars.

Santa Barbara Bike Fest

Friday Prologue TT: 11:46 @ sandpiper golfcourse, 6th place men 30-39

Saturday Super D: 9:38 8th place Open Men's 30-39

Sunday XC: 1:39 1st place Men's Clydesdale Cat 2 34 and Under

11 min faster than last year

Kauai Best Pics