Well we just got back from the Big Island.  We arrived there last week for the Honu 70.3 Half Ironman.  This year my wife Debbie was attempting is as well, her first half (she never did an Olympic distance either).  When we arrived of course it was windy and hot.  Like always.  ...read more

Are you ready to try on your first wetsuit? Maybe you'd like to upgrade from a long john (sleeveless) to a full suit (one with sleeves)? Whether you're trying on your first wetsuit in the shop or prolonging the life of your wetsuit by taking proper care of it, the process getting into and taking off a ...read more

I ran the Surf City Marathon on February 7th.  My intention and training leading up was to qualify for the Boston Marathon.  At my age (40) this requires a 3:20 or better.  My previous best was 3:59.  That time was completed because my coach said to run a 4:00 hour for my first ...read more

Name: RunningDuration: 43 minNote: Track workout. Tough one. 6 x 1000 at 6:30 pace.  ...read more

Name: RunningDuration: 83 minNote:  ...read more

Name: SwimmingDuration: 60 minNote:  ...read more

Name: Road BikeDuration: 60 minNote: trainer  ...read more

Name: Road BikeDuration: 135 minNote: We went up Diablo. Debbie did great for her first real mtn climb.  ...read more

Name: Road BikeDuration: 105 minNote: I had my Vo2 Max tested today ny Pinacle Training. This was the first time I tested. Interesting test. I felt like I could have gave more if I was allowed to stand on the bike. Anyway I ened up at 66ml. They said this is a very good reading not seen often in ...read more

Well this was my first trip to Clearwater for the Ironman 70.3 World Championships.  I got a spot way back in May at Hawaii (Honu). It's been a long year; I totaled up my events for the year: Road Bike Races: 2 TT's: 3 Running races and Marathons: 4 Duathlons: 3 Short Triathlons: 1 1/2 ...read more

Name: RunningDuration: 35 minNote: This is the first time I have run in the woods at night. It was very interesting. Hollister hills can be cool at night. 4 wheel people thought we were crazy.  ...read more

Name: RunningDuration: 65 minNote: Today I did 8 x 800's at the track after warming up. The intention was to try and break the 6 min mile pace. My first effort, Elliott paced me to a 2:52 800. Woohoo. But I was dead. Still hd 7 more.  ...read more

Name: Road BikeDuration: 216 minNote: Well I started my long ride this week with a good 220 watt effort down to meet Elliott. Then it turned out I could motor pace with Muddy. So I did that for the first time, it was pretty cool. He paid good attention to my speed. He also noticed I peddle harder ...read more

Name: Road BikeDuration: 85 minNote: World champs ride.  ...read more

Name: RunningDuration: 50 minNote: new pr in 800, 3:08. I think I can break that 6 minute mile this year.  ...read more

Name: SwimmingDuration: 45 minNote: easy swim, drills  ...read more

Name: Road BikeDuration: 321 minNote: Long ride with Elliott today. Tri bikes. I was surprised at the watts considering he did a lot of work.  ...read more

Well my dieting has begun for Clearwater World Championships.  Right now I'm about 149-150 depending on what I eat for the day.  My goal is to go in a little lighter since it's a higher speed race compared to a full Ironman.  So I'm going to shoot for 144-145.  Might be difficult to ...read more

Name: Running Duration: 121 min Distance: 13.2 Miles Note: Long run at Harvey bear. I had a good run, ran from the Gilroy side. I really enjoyed the route, and the temp was perfect. 1400 ft of ascent. Calories: 1500 Avg Heart Rate: 141  ...read more

Before Ironman Honu 70.3 and Ironamn CDA I stopped lifting weights to focus on run, bike, and swimming.  I now think this may have been a mistake.  I understand it may work for some people, but each person is different. In the weeks leading up, I felt weaker.  Not sick weak, but ...read more

Name: Running Duration: 121 min Distance: 13 Miles Note: I raced at Pacifica in the PC Trail run series. This race was fun but tough. It had 2900 ft of ascent. Much of it in the first 3.5 miles. With my time last year I would have won my class by 16 minutes. Instead I have to settle for 6th place. ...read more

I'm trying to recover from Ironman CDA last week.  I feel pretty good except my motivation is low.  I feel like I spent so much time preparing for a long, slow day that I have no speed. I know it's early, I have managed to squeeze in a few bike workouts, 1 run, and a few swim sessions.  ...read more

In the weeks leading up to the big day we also ran the Hawaii 70.3 Ironman.  I finished with a personal record there of 5:10, the run was brutal there.  I used that as a prep race to test nutrition.  I also made some effort to gain weight leading up to the race.  I went from 148 ...read more

Name: Triathlon Duration: 310 min Distance: 70.3 Miles Note: Ironman 70.3 Hawaii. Finished in 5:10. I would love to have broken 5 hours, but it was a very tough run course. 37 on the swim, 2:29 on the bike, and 1:55 on the run. Fun time. Calories: 3900 Avg Heart Rate: 160  ...read more

Name: Road Bike Duration: 273 min Distance: 91 Miles Note: Long ride from Santa Cruz to Half moon bay and back. Easy ride. Calories: 2500 Avg Heart Rate: 130  ...read more

Name: Road Bike Duration: 82 min Distance: 30 Miles Note: Weekday ride with the Tri club. Rode hard the second half. It was fun, almost like a large team time trial. A couple of people ruined the pull through. 253 watts for 30 minutes. Calories: 894 Avg Heart Rate: 143  ...read more

Well I leave this coming Monday for the Ironman event in Hawaii.  I'll update when back.   Greg  ...read more

Name: Running Duration: 145 min Distance: 18.1 Miles Note: Long run around Uvas. Went backwards this time. The Uvas Tri was going on, so it was nice to keep the mind occupied. Had a good run. Drank each mile, and took a salt pill every 3 miles. Calories: 2100 Avg Heart Rate: 158  ...read more

Name: Swimming Duration: 80 min Distance: 4400 Yards Note: Interesting day. Today is my birthday. Turning 40. So I swam 4000 meters with my buddies Amy and Elliot. At lunch I ran 4 miles all under 7:20. After work I rode 40 miles. It felt good to be out alone. Calories: 600 Avg Heart Rate: 135  ...read more

Name: Road Bike Duration: 221 min Distance: 70 Miles Note: Long ride on Tri bikes today. I did 3 efforts about 20 minutes each. 1x 250 watts, 1 x 220 watts, 1 x 215 watts. Felt good afterwards. Little short on the ride. Oh well. Calories: 2356 Avg Heart Rate: 130  ...read more

Well my early season went pretty well.  I raced a few running races: 1/2 Marathon- 4th (PR on time) 10k - 4th (PR on time) Duathlon- 3rd Triathlon- 2nd And a couple of bike races, 4th in the Fiesta Island TT, and a DNF in a road race.  I did race one other road race for fun in the ...read more

Name: Road Bike Duration: 157 min Distance: 47 Miles Note: Medium pace ride. Easier today on roadbike. Less morning fuel seemed to help. Calories: 1539 Avg Heart Rate: 154  ...read more

Name: Road Bike Duration: 292 min Distance: 87 Miles Note: Today was a long ride, loop around roop, through Gilroy, down Watsonville, around Uvas, up Ibm, across Silicon Valley, up around Metcalf. On Tri bike. Very tired after 60 miles. No food with me. Low on water. Calories: 2100 Avg Heart Rate: ...read more

Name: Duathlon Duration: 95 min Distance: 21 Miles Note: Placed 3rd. I had a good set of runs. I think the splits were 28, 35, 28 for the 4 miles, 13 miles, 4 miles Duathlon. Calories: 1500 Avg Heart Rate: 172  ...read more

Name: Triathlon Duration: 85 min Distance: 17.5 Miles Note: Placed 2nd. Took an easy on the run for the first few miles. I had trouble in the swim. I just felt constricted. 13 minutes for 1/2 mile. Calories: 1200 Avg Heart Rate: 172  ...read more

Name: Running Duration: 181 min Distance: 18 Miles Note: Long run around Uvas. Last 2 miles were a little tough. Lost 5 pounds. Need to drink more. Calories: 2100 Avg Heart Rate: 143  ...read more

Name: Running Duration: 60 min Distance: 8 Miles Note: 2 mile warmup, 10k race. 42 minutes, 6:50 pace. New PR. Very happy. Tough race on easy course. Calories: 1000 Avg Heart Rate: 177  ...read more

My training plan seems to be working well.  In December I hired Elliott Doyle to coach me for for Hawaii 70.3 and the Cor D Alene Ironman in June.  Not only has he done a great job coaching me, he has become a  good friend.  When we started I thought his coaching methods were ...read more

Name: Road Bike Duration: 80 min Distance: 26 Miles Note: Intervals on the road. 3 x 12 min @ 225-230 watts. Was pretty tough with the downhills. Calories: 1071 Avg Heart Rate: 171  ...read more

Name: Road Bike Duration: 289 min Distance: 78 Miles Note: Well thgis was a long ride. I started with Debbie for the first 36 miles. She did great considering she never rode that far or up Roop before. Actually she has never really riden any substantial hills. Great job babe. Lot's of wind coming ...read more

Name: Road Bike Duration: 325 min Distance: 87 Miles Note: Easy ride. Had a sprint race at the end. Turned 1099 Watts for 5s. 977 for 10s. Calories: 2500 Avg Heart Rate: 126  ...read more

Name: Road Bike Duration: 371 min Distance: 105 Miles Note: New PR on distance. 105 miles. Road with Elliot in SD area. Calories: 3500 Avg Heart Rate: 126  ...read more

Name: Running Duration: 98 min Distance: 13.7 Miles Note: New PR for Half Marathon. Very happy. Coach told me I was faster then I thought. He was right. Ran 1:43. Took 13 minutes off best time. And the course was hilly. He paced me. 7:50 miles. Calories: 1650 Avg Heart Rate: 163  ...read more

Name: Running Duration: 51 min Distance: 6.2 Miles Note: San Juis Obisbo Mountain trail race. Fun race. The main hill was difficult. 1300 ft asc on my Garmin. Finished 3rd in class and 17th overall. Calories: 715 Avg Heart Rate: 172  ...read more

Name: Road Bike Duration: 355 min Distance: 97.5 Miles Note: Went on a killer long ride with Elliott. We left Morgan Hill, went around Uvas, down to Camden, up Shannon, up highway 9. Left on 35 and all the way down across 17. Then left on Old Santa Cruz, down around Lexington. Hit a few dirt ...read more

Name: Running Duration: 72 min Distance: 8 Miles Note: Ran fast 10k at 50 min. Then 30 seconds sprints with Trinity. Calories: 947 Avg Heart Rate: 144  ...read more

Name: Swimming Duration: 60 min Distance: 2200 Yards Note: 400 wu, 20 x 50 with drills and fins, 5 x 100 on 20, 400 kick, 200 cool down. Calories: 400 Avg Heart Rate: 125  ...read more

Name: Road Bike Duration: 30 min Distance: 12 Miles Note: Fiesta Island Time trial. This was my first real time trial. Turned 319 watts, and 25.6 mph. 29:05 for 4th place. Fun. Calories: 750 Avg Heart Rate: 178  ...read more

Name: Road Bike Duration: 279 min Distance: 71 Miles Note: Long ride. Started in Sunol (84x680), rode up Calaveras, connected to Sierra road (gnarly decent). Through San Jose, to Mt Hamilton, then up to Quimby and down. Caught bike path for cool down. Next time around Metcalf. 6200 ft asc. ...read more

Name: Road Bike Duration: 139 min Distance: 46 Miles Note: Road race. Crashed and broke my frame in half. I was riding well until that point! Calories: 1600 Avg Heart Rate: 148  ...read more

Name: Road Bike Duration: 73 min Distance: 24 Miles Note: Interval session. Used new FT numbers from Time Trial race. 3x2@300 watts and 3x12 min @ 220-250. Brutal on the trainer, I had to add a fan. Calories: 729 Avg Heart Rate: 140  ...read more

Name: Road Bike Duration: 40 min Distance: 22 Miles Note: TT Race on Willow Springs. San Jose Bike Club. Raced as Cat 3, 40:00. 36:30 adjusted. 2:36 pace. Hilly course. Calories: 1000 Avg Heart Rate: 165  ...read more

Name: Road Bike Duration: 67 min Distance: 20 Miles Note: Intervals on Computrainer. Warmup, 3x2 min on 1 min rest @ 170 plus. 1 x 20 min @ 226. 2 x 5 min @ 255 and 248. Tough one. Almost puked. Calories: 681 Avg Heart Rate: 145  ...read more

Name: Running Duration: 41 min Distance: 49.5 Miles Note: Hills at Garland Ranch. Great place to run. Would like to go back. Did the waterfall trail up. Calories: 459 Avg Heart Rate: 139  ...read more

Name:Road BikeDuration:328 minDistance:83Note:Long ride with Elliot. Over Mt Madonna, to Corralitas, up Eureka Canyon to Summit, down to Soquel. Back to MH. PR for length and climbing. 7300 ft!Calories:4100Avg Heart Rate:140  ...read more

Name:RunningDuration:40 minDistance:4Note:easy run today during my recovery week.Calories:450Avg Heart Rate:145  ...read more

Name:Road BikeDuration:95 minDistance:22Note:Spinning class at concept. Tough one, we had to do squats between spins. Plus some long tempo stuff.Calories:800  ...read more

Well I have a marathon this weekend (first one).  We are going to Las Vegas to do this.  Debbie is running her first half and Trinity is doing the kids marathon.  She has run a total of 25 miles in the weeks leading up to this.  Pretty good for a 9 year old.  Anyway after a ...read more

Well this past weekend Debbie and I went to Pacific Grove to compete in the triathlon at Pacific Grove.  It's a great event, run very well.  Debbie was going to compete in her very first triathlon a sprint distance event on Sunday.  On Saturday I ran the Olympic distance.  I ...read more

After a week of really tough training I'm feeling good again.  Last week I just had no energy.  It's probably because I take no time off training.  So I skipped my long ride day.  I was overwhelmed with guilt but I made it through the day.  I have added a couple of high intesity ...read more

Well first off my training this week has been going terrible.  I have been very fatigued.  Not just my body but my legs as well.  So I took my first day off in nearly a month.  Very guilt ridden though. And now my Olympic thoughts.  First I think that the Olympics should ...read more

I have created a triathlon training flowchart available here: http://www.inwithfitness.com//webresources/resources/triathlon_training_flowchart.pdf I hope it is useful. Greg  ...read more

Every Monday I do intervals at the track.  I'm working hard to have a better run during tri's.  I'm getting some pain deep in my hip.  It concerns me because it is very hard to stretch forward afterwards or the next morning.  I do not feel it during normals runs, only acceleration ...read more

My training has been going well.  I did a 3:30 minute bike ride last Saturday.  I have also been running quite a bit.  Break down is like this: Sunday: Bike with brick Monday: Run intervals for about 6 miles.  Swim 1500 Tuesday: 1:20 minute ride.  Usually a TT. Swim ...read more

A few months ago I moved my long run from Sunday to Wed.  It was too difficult for me to do a long bike ride of up to 4 hours on Saturday then have to rebound with the long run the next day.  It seems to be paying off.  I have not run over 6 miles at a time since the half Ironman ...read more

Well for the first time in 6 weeks I have been piling the miles back on.  124 this week on the bike.  45 on Saturday and 20 on Sunday (brick workout).  I'm tired!    Boy hard to believe 8 weeks ago I was cranking these out easily.  ...read more

Well training is still going good.  I feel strong this week.  I have started using an online training service through Mark Allen Online.  It seems pretty good. The reporting and logging are not the best though.  Anyway, I'm in transition between the 1/2 Ironman to an Olympic distance ...read more

The need for a proper breakfast while training (or any other time) cannot be under estimated.  I never used to eat in the am.  Now I cannot imagine making the day without it.  I literally start getting paraniod when my meals are interupted. Many studies have confirmed that you have ...read more

Well my wife Debbie completed her first duathlon on Saturday.  I had convinced her to enter the Memaid in Fremont with basically no notice.  She had been working out but not training.  And that is the pattern I'm trying to break.   Training is different then working out.  ...read more

First 1/2 Ironman! Pre Race- Arrived at the Mauna Lani on the Sunday before the race. Spent the week getting used to the heat and humidity. I ran twice during the week, less then 5 miles each time. I also worked out in the gym once. Just light stuff. We stayed in a condo so we could control our ...read more

I have been struggling with my training schedule these last few days.  I caught a cold last week.  I took two days off.  Then Saturday I took a very easy bike ride with my wife and eight year old daughter.  She covered 16 miles.  I ran some on Saturday as well.  Oh and ...read more

I should start out by saying that I'm terrible at pacing  myself.  But I have spent the first part of this year working on running slower and biking slower.  I have not been in the pool in 2 months. Anyway to today I decided to start working hard over 20 - 25 miles on the bike.  When ...read more

Well I have started 70.3 training for the Ford 1/2 Ironman in Kona May 31, 2008.    It's tough because I have such a full athletic schedule.  It's not the training.  It's the events that might wear me out.  I have scheduled 2 Olympic triathlons before hand as well ...read more

Well I have been really working on getting my running fitness up.  Of course my purpose is not just for running, but to get better tri times and make sure that when I have  a13.1 mile left at the end of my triathlon, that I have the energy to laugh at it. (probably won't happen). So this ...read more

Ok I have been really busting my butt.  Last Friday I ran a series of timed sprints 2 x 200, 2 x 400, 2 x 600, 2 x 400, 2 x 200.  Plus a half mile warmup and a half mile cool down.  Man they are tough.  I forgot how much.  My Polar heart monitor (I love this thing) was hitting ...read more

Ok I started my swimming program yesterday by swimming 500 meters.  It was brutal.  Much harder then I remember.  I felt like I was suffocating the whole time.  I was swimming too fast and out of breath the whole time.  Going to try something new on Wed. Greg  ...read more

I have started training for my first triathlon.  It is the Pacific Grove Triathlon.  1 mile swim, 24 miles bike, 6.2 mile run. My goal is to get down to 160 before the race.  I have been training for the last few weeks and I'm already down to 165 from 172. I'm following this ...read more

Well I did it again.  In the middle of May I suffered a grade 5 shoulder separation and 7 broken ribs in a motorcycle crash.  This was 2 weeks before the Baja 500 I entered in.  So I lived with the pain until after the race.  I just had my shoulder fixed.  Now 2 weeks ...read more

I just got back from my trip to Baja.  I covered 447 miles on my dirtbike over 3 days.  11 hours of ride time.  Not a bad average of 40  mile sper hour.  ...read more

I have cronic lower back pain.  My doctor told me my lower back is in bad shape a few months ago.  They also asked me to stop riding and racing dirtbikes. Well I decided to try something different since I could not get results with their methods.  I decided to attack the back and make ...read more

Over the next couple of weeks I'm going to detail out how I recovered from a severe motocross crash within 3 months.  Fast enough to recover and run Baja.  ...read more