tag:blogger.com,1999:blog-209069352024-03-14T07:20:57.917-04:00TriAl v2008"Life is a journey."
This is 2008 and my journey is taking me back to Madison, Wisconsin. Ironman here I come, again.
This is my journey.qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.comBlogger146125tag:blogger.com,1999:blog-20906935.post-24087361640426859742008-09-05T11:17:00.003-04:002008-09-06T23:31:21.402-04:00Ready?<div> </div>No time for updates.....time for some overdue sleep.....<br /><br />IM WI get ready for a butt whoppin'<br /><br />#612...T-8 hours and 30 minutes for take off....qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com2tag:blogger.com,1999:blog-20906935.post-39164910242250506252008-09-04T00:27:00.002-04:002008-09-04T00:33:14.861-04:00Give me a go/no go for launch....No fires at work....check<br />Bags all packed....check<br />Final chat with coach....check<br />Positive vibes....check<br />Everything falling in to place....check<br /><br />Flight Number 6-1-2....you are go for launch....qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com1tag:blogger.com,1999:blog-20906935.post-86401063159182976332008-09-02T20:03:00.006-04:002008-09-02T20:47:13.162-04:00IM WEEKSo it's here....Ironman Week....<br /><br />As I followed my fellow triathletes at IMKY, I started to wonder what my day at IMWI2008 would be like.<br /><br />My journey to IMWI this time around has been vastly different. And my apologizes to all of you, mostly undocumented on this blog.<br /><br />Well to recap my training for the last year....<br /><br />September 2007: Half hearted training for an October marathon.<br />October 2007: Half hearted effort at the marathon.<br />Novemeber 2007: Work...ugh<br />December 2007: Work...ugh<br />January 2008: Start thinking about training for Ironman<br />February 2008: Still thinking about training for Ironman<br />March 2008: Start training for Ironman<br />April 2008: Crap I have a little du to do already.<br />May 2008: Ummm....maybe I need to get some training volume.<br />June 2008: Dang that sprint tri sucked....but hey WIBA was AWESOME!!!<br />July 2008: What I'm doing a half ironman? In Wisconsin?<br />August 2008: Where's the volume?<br />September 2008: Argghhhh....race day is almost here.<br /><br />So that's how I got to here and now.<br /><br />Many thoughts have gone through my head...I wish I had another month to train...my bike fit just isn't working for me...I feel slower than 2006...I hope the weather will be all right...when do I need to go back to work...all these little things to worry about...<br /><br />But having been there/done that, I feel a certain serenity. It feels as if I see a light at the end of a tunnel and my burden will soon be lifted.<br /><br />I read this today:<br /><br /><a href="http://trierictri.blogspot.com/2008/09/ironman-thoughts.html">http://trierictri.blogspot.com/2008/09/ironman-thoughts.html</a><br /><br />When I left IM WI 2006, I felt unsettled...I felt as if there was some unfinished business...Now I know that Ironman will always be a part of me, but as I head home from work and pack...CRAP I'M LEAVING TOMORROW!!!...now it is time to move on with my life....<br /><br />And Life IS Good...qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com5tag:blogger.com,1999:blog-20906935.post-35666265530024945732008-07-18T17:03:00.002-04:002008-07-18T17:08:47.388-04:00Racing at RacineI'm racing!!!<br /><br />Holy crap...I've got a half IM in two days....and my brain isn't in it yet....<br /><br />Let's hope I can get out of work at a decent hour tonight...oh I'm shooting to leave work by 19:30. Then on to Chicago tonight and then to Racine Saturday.<br /><br />Let's hope my bike is in good shape, because I didn't realize until last night that I had to check it in on Saturday. Let's hope I've packed everything I need. And let's hope my cousin remembers to bring my nutrition with her....(do you know I couldn't find Sustained Energy here in C-bus?)<br /><br />I'm really not sure what to expect out there...I haven't thought about this race...I'll worry about it Saturday night....<br /><br />Hope I survive....qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com5tag:blogger.com,1999:blog-20906935.post-82805922223864028682008-07-09T23:30:00.006-04:002008-07-09T23:53:51.868-04:00What's going on here?Two Weeks; Two Posts. What the heck?<br /><br />Well, I think my training is progress all right and my confidence is growing right along with it. I think I'm still a little fatigued from WIBA, but I've been able to keep making deposits into the IM bank account. Work and a nasty headache wrecked a few days of training, but I came back with 2 miles of swimming, 85 miles on the bike, 15 miles on the run for a nice long recovery weekend. The volume is coming back down just a bit as I get ready for the Spirit of Racine Half IM. Last time I mentioned a few differences between '06 and '08. Well here's one more.<br /><br />I'm bringing the brick back, baby.<br /><br />See there's a lot of crap going on at work that doesn't involve the work itself. Well I can't often go out for long workouts during the week so heck let's get in some quality workouts. I've been trying to do bike/run workouts about once a week. Sometimes I'll even throw a swim in the morning. I am working out much less now than in '06 but I have a feeling these work outs will pay off.<br /><br />I was once told: "There's more than one way to skin a cat." So brick or no brick...I'll still cross that IMWI finish line.qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com2tag:blogger.com,1999:blog-20906935.post-49370098868446826702008-07-02T22:48:00.002-04:002008-07-02T23:30:56.571-04:00TestingTap...tap...tap...<br /><br />Test...test....<br /><br />Hello? Is this thing on?<br /><br />Ahhem....<br /><br />Okay so I'm not dead...yet...<br /><br />Sorry I haven't been around blogland much at all the last, uh, six months. I do still lurk around many peoples blogs to catch up every now and then. But at the end of my day, sitting down here and typing a little ditty just isn't happening.<br /><br />My journey to Ironman Wisconsin in 2006 was a wonderful journey.<br /><br />My life now is completely different from 2006.<br /><br />'06 - xx years old<br />'08 - xx + 2 years old<br />'06 - full time student<br />'08 - full time employment and typically working over 50 hours a week.<br />'06 - living in Cleveland with parks and trails and hills galore<br />'08 - living in Columbus with limited training grounds<br />'06 - training with partners in crime Trina and Cassie<br />'08 - training mostly solo<br />'06 - relationship status: single<br />'08 - relationship status: =)<br /><br />Okay the three of you who are reading this probably are thinking: "We want training updates!"<br /><br />WIBA was just this past weekend and yeah the discerning eye will catch me in different photos from some other folks' blogs. (See specifically <a href="http://throughth3wall.com">Wil</a> and <a href="http://www.iwannagetphysical.blogspot.com/">Steve</a>) Last year at WIBA I was there for the experience; this year I was there to do some work.<br /><br />Friday during the day I spent some time gathering information on the <a href="http://tomotherapy.com">next big project</a> at work. Then I got in a good forty mile ride from Middleton to Mt. Horeb and back. (Yes I hit the big hills on the IM course) followed by a 30 minute run. Saturday was a short choppy open water swim, sans wetsuit....brrrrr....stopped to pick up some donuts....then the mental challenge of going 112 miles on the bike. That was my longest bike ride to date by...oh...62 miles. Thanks to the small crew for listening to me mumble obscenities all day. I would have bailed earlier if not for them. Sunday, being short on time, I got up early to run about 20 minutes before meeting the rest of the WIBA crew and running another 1:30 with the cool kids.<br /><br />So where do I stand? I'm not sure. I know I have not put in the work and am under trained compared to 2006. But you know what...life in 2008 is pretty darn good.<br /><br />I'm not sure when I'll report back next so....<br /><br />Stay tuned...qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com2tag:blogger.com,1999:blog-20906935.post-29688866195283212772008-01-24T23:19:00.000-05:002008-01-31T22:37:23.960-05:00Hydrophobic<embed id="radioblog_player_-1" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" width="180" height="23" type="application/x-shockwave-flash" allowscriptaccess="always" bgcolor="#ECECEC" flashvars="id=-1&filepath=http://www.radioblogclub.com/listen2?u=18yck5WdvN3Ln9Gbi9WakFmcvInZuUWZyZmLhRXdqlWb/Deep%2520Purple%2520-%2520Smoke%2520On%2520The%2520Water.rbs&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#999999;"></embed><br /><br />I think I'm afraid of the water.<br /><br />I purchased a pass with twenty five punches to swim at a pretty darn nice <a href="http://www.aquaticadventuresohio.com/">facility</a>. I bought the pass in October and I've got two punches. Ugh. I've got to find some way to just jump in.<br /><br />Wait, maybe, I know what the problem is right now:<br /><br />Inconsistency.<br /><br />I have yet to establish a routine and that is a bit unnerving. So I guess that's my new Ironman resolution for now:<br /><br />I want to be consistent, at least until September. I think I can do that.<br /><br />Consistency.<br /><br />Again.<br /><br />Consistency.<br /><br />Again.<br /><br />Consistency.....qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com9tag:blogger.com,1999:blog-20906935.post-13716260640236233042008-01-14T20:29:00.000-05:002008-01-16T16:02:18.354-05:00Head<embed id="radioblog_player_-1" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" width="180" height="23" type="application/x-shockwave-flash" allowscriptaccess="always" bgcolor="#ECECEC" flashvars="id=-1&filepath=http://www.radioblogclub.com/listen?u=.8yck5WdvN3Ln9Gbi5ybpRWYy9Sdo5yd15yYpNXdtNXZzVXb/Kylie%2520Minogue%2520-%2520Outta%2520My%2520Head.rbs&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#999999;"></embed><br /><br />What's the best way to start off a new year and a new season of training? How about come back from half way around the world with some serious jetlag. Then you top that off with a migraine that decides to shut your body down for days. Sad thing is: I slept for three days, I didn't eat for three days, and I still didn't lose any weight. Sigh...So my Week 1 turned into Week -2.<br /><br />Restart...<br /><br />I am back working with my <a href="http://www.excelincycling.com/Excel%20Coaching/ExcelCoaching.html">coach</a> from 2006. If you thought what I did in 2006 was, well different, that's because it was. Maybe things will look a little more "traditional" but knowing myself, don't bet on it.<br /><br />This week is now Week 1. The results are mixed. The engine feels good, but my weekly routine... well I have no routine yet. And that worries me just enough to make me uneasy. As it is still January, there is no need to panic. So tonight after happy hour....yes after happy hour, I hope to dip my feet in the water for the first time since, ehhh, July?<br /><br />Hope I remember how to swim...qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com2tag:blogger.com,1999:blog-20906935.post-41844905190304103302008-01-04T22:33:00.000-05:002008-11-13T03:44:42.462-05:00On My Way Back<embed type="application/x-shockwave-flash" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" allowscriptaccess="always" bgcolor="#ECECEC" id="radioblog_player_0" flashvars="id=0&filepath=http://www.radioblogclub.com/listen?u=vMHZuV3bz9yZvxmYu8WakFmcvUjLy4yZvxmYu8WakFmcvc2bsJ2L41mL1RWZuMGd15SbvNWZsVGd/09_motley_crue_-_home_sweet_home-xcell.rbs&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;" height="23" width="180"></embed><br /><br />As I look back on 2007, my life was filled with changes. My training took a back seat to the everything else. The result was a lackluster and unfulfilled season. But remembering there is more to life than triathlons is a lesson I should learn sooner rather than later.<br /><br />I might have lost all of you dedicated blog readers due to a long period of inactivity. There's not a lot of flair here, but hopefully I will win you all back.<br /><br />I am making another attempt at Ironman. I could certainly use the support and camaraderie you gave two years ago. Things will, or rather are different now and the path I take to Madison will certainly be different from the last time.<br /><br />Right now I am undertrained. Maybe even frustrated and lacking in motivation from my 2007 season. I may not even make it to the Lake Monona in September.<br /><br />But I promise it will be a ride. Strap yourself in. I'm on my way...<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidVq2vxkgG8ykz4Cq1s23rM9thZOorIRQejJ8DQ_8IKCvcOOanp_BXmiwL5xmWOJ4qi8YF5MrcvTI-BfXTV0gKKAOjAQsbobakETMY_QPJ5xTO1PcV6HMH96LYLtPjnsdhs7hM/s1600-h/the+way.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidVq2vxkgG8ykz4Cq1s23rM9thZOorIRQejJ8DQ_8IKCvcOOanp_BXmiwL5xmWOJ4qi8YF5MrcvTI-BfXTV0gKKAOjAQsbobakETMY_QPJ5xTO1PcV6HMH96LYLtPjnsdhs7hM/s320/the+way.JPG" alt="" id="BLOGGER_PHOTO_ID_5151852119211826066" border="0" /></a>qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com12tag:blogger.com,1999:blog-20906935.post-50590311656272017152007-10-19T14:22:00.000-04:002007-10-19T15:37:09.219-04:00Stage 15: Indians Fever<div align="left"></div><div align="left"><embed id="radioblog_player_-1" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" width="180" height="23" type="application/x-shockwave-flash" flashvars="id=-1&filepath=http://www.radioblogclub.com/listen?u=vMHZuV3bz9yZvxmYu8WakFmcv4WdrJWZz9SbvNmL2RXL0JXZiVnL3d3d/The%2520Beatles%2520-%2520Let%2520It%2520Be.rbs&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#999999;" bgcolor="#ECECEC" allowscriptaccess="always"></embed><br /><br />Race day is almost here. Thanks for the support and encouragement. I have a pretty good idea why my hip and knees were bothering me and it had something to do with some extracurricular sports. I have been silent for several weeks as I have angonized over continuing to pursue a Boston qualifying time. </div><div align="left"><br /></div><div align="left"></div><div align="left">I have decided to toe the line and just run however I feel. If I crash and burn at mile 13 then so what. If I decide to start walking at mile 6 so what. And if I somehow manage a PR well, then...I don't know, I guess I'll be really really dumbfounded and I guess elated.</div><div align="left"><br /></div><div align="left"></div><div align="left">At the start of the year I had a Plan B to get to Boston. That was to run the Rocket City Marathon in December. Well Plan B is no longer in effect as I have to start thinking about Plan A for 2008. A few of you may already know this: shortly after 12 noon on September 10, 2007, I registered for another go around at Ironman Wisconsin. So I was not about to continue my 2007 season into December and get going with 2008 in January. My brain needs to get a little more time away from training. And whether you like it or not, another season of sporadic blogging is in store from yours truly. </div><div align="left"> </div><div align="left">So that's some old news and some new news. And in the exciting news, has anyone been watching the Cleveland Indians? Because of them I am going to sleep later than I should, ingesting more bar food than I should, and consuming more rally beers than I should. But WOW what a ride!!! It's Tribe Time Now!!!</div>qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com8tag:blogger.com,1999:blog-20906935.post-53379925639729745732007-09-27T21:00:00.000-04:002007-09-27T23:05:08.983-04:00Stage 12: DNF, DNS, DNT<embed type="application/x-shockwave-flash" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" allowScriptAccess="always" width="180" height="23" bgcolor="#ECECEC" id="radioblog_player_1" FlashVars="id=1&filepath=http://www.radioblogclub.com/listen?u=vMHZuV3bz9yZvxmYu8WakFmcvInZuUWZyZmLxIDMyU2ah52cyVGcp52c/Metallica%2520-%2520Sad%2520But%2520True%2520%2528Black%2529.rbs&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;"></embed><br /><br />Let's make this short and sour.<br /><br />Something was not right in my hip and so my Saturday run was cut short. I basically shut it down after five miles, but I still had to stagger another 3 miles to the car. It's Thursday now, and still a little sore.<br /><br />I can't imagine any realistic scenario where I run a sub 3:10 marathon in a little over three weeks. As I see it now I have three options:<br /><br />DNF - Did not finish. Go out and race. Give it what I can and if I blow up, so be it. But will I pay the price and be hurting for months?<br /><br />DNS - Did not start. Shut down the running now. Rest up. Come back when the body and mind are ready to go again.<br /><br />DNT - Did not try. Run the marathon but force myself to dog it. Ugh not sure if I can have that mindset.<br /><br />Anyone have anymore options?<br /><br />I don't know what it is. The marathon gods must really hate me. This is my fifth attempt at a marathon and my fifth time getting hurt within spitting distance of race day. <br /><br />It's gone from SUCK to BLOW!!!<br /><br />And I'm out....<br /><br /><br />Monday: 2.5 mile run easy run<br />Tuesday: No workouts<br />Wednesday: 3 x 1 mile, 1 mile warm up 1 mile cool down<br />Thursday: No workouts<br />Friday: Sand Volleyball cross training<br />Saturday: 8 miles<br />Sunday: No workouts<br /><br />Weekly Totals:<br /><br /> * Swim: 0 meters<br /> * Bike: 0 miles<br /> * Run: 15.5 miles<br /><br /><br />Preview of Stage 13: Decision time?qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com8tag:blogger.com,1999:blog-20906935.post-61829418091439037762007-09-20T00:15:00.000-04:002007-09-20T21:58:44.610-04:00Stage 11: Taking Inventory<embed type="application/x-shockwave-flash" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" allowScriptAccess="always" width="180" height="23" bgcolor="#ECECEC" id="radioblog_player_1" FlashVars="id=1&filepath=http://www.radioblogclub.com/listen?u=vMHZuV3bz9yZvxmYu8WakFmcvUHaucXduUGZ1RXas92c/Jimmy%2520Eat%2520World%2520-%2520The%2520Middle.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;"></embed><br /><br /><div><br />I really don't know what's going to happen on October 21st. I'm lacking in confidence right now. A lot of it is a total lack of structure in my running "plan." I feel as if I am cramming for a final exam. While that might have worked in school, I can't think it will translate well in marathoning.<br /><br />I ran somewhere close to 20 miles on Sunday. I'm not sure how to rate my run. I had some good miles in the middle of the run. I ran low on fuel at one point. Tried to run through a "side stitch" at another point. Had a bear of a time finding a porta-potty. I must have hit a few wrong buttons on my watch because not many of the numbers made sense. So I have no real idea about pace or even time. So that adds up to more negatives than positives huh.<br /><br />Okay so a quick inventory of things.<br /><br />I have another 20 miler planned for a few weeks. Maybe I will bump up the mileage on the long weekend runs in between.<br /><br />I seriously need to do some tempo work asap. I want to be able to tell what 6:50, 7:00, and 7:10 minute miles feel like.<br /><br />Maybe I can squeeze in a 10 mile mid week tempo run.<br /><br />Oh so much to do. So little time.<br /><br /><br />Monday: 5 mile run up tempo in the am/4 miles easy in the pm<br />Tuesday: No workouts<br />Wednesday: 4 mile run easy in the am/5 miles with hills in the pm<br />Thursday: No workouts<br />Friday: Volleyball cross training<br />Saturday: No workouts<br />Sunday: 20+ mile run<br /><br />Weekly Totals:<br /><ul><li>Swim: 0 meters<br /></li><li>Bike: 0 miles<br /></li><li>Run: 38 miles</li></ul></div>qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com1tag:blogger.com,1999:blog-20906935.post-84673104641141900802007-09-13T00:19:00.000-04:002008-11-13T03:44:42.912-05:00Stage 10: Calm Before the Storm<embed type="application/x-shockwave-flash" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" allowscriptaccess="always" bgcolor="#ECECEC" id="radioblog_player_1" flashvars="id=1&filepath=http://www.radioblogclub.com/listen?u=vMHZuV3bz9yZvxmYu8WakFmcvMXZslmZvUHaucXduQmcpJGbpFma/The%2520Mighty%2520Mighty%2520Bosstones%2520-%2520The%2520Impression%2520I%2520Get.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;" height="23" width="180"></embed><br /><br />9/11. I know I'm a day late, but please let us not forget.<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRA-1ckSQAK34kfogWp7nc4fFZOFo7g0XHDjcffxIpcVUmYPClYJVY5U8RG_s5i7R7UlGmeRZINKlv5Eb7AXKKtduAY3jWYXPuAuKvat5p-udDXvN8JA5A2tQylZ2IEtWGfl5k/s1600-h/800px-Wtc-2004-memorial.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRA-1ckSQAK34kfogWp7nc4fFZOFo7g0XHDjcffxIpcVUmYPClYJVY5U8RG_s5i7R7UlGmeRZINKlv5Eb7AXKKtduAY3jWYXPuAuKvat5p-udDXvN8JA5A2tQylZ2IEtWGfl5k/s200/800px-Wtc-2004-memorial.jpg" alt="" id="BLOGGER_PHOTO_ID_5109534802885407890" border="0" /></a><br /><br />IM IW 07. Awesome job out there, athletes, volunteers, support crew. I'm sure it was an amazing day. I am inspired by all your reports.<br /><br />This is going to be a quick post.<br /><br />I decided to recover a bit. I remember the last time I was training for a marathon. Right about this time I tried to squeeze in as many training runs as I could and I ended up hurt. During my run on Friday, my legs just did not have it so I bagged the long weekend run and decided I would just gear up for four big weeks. This is what I hope to do the next six weekends:<br /><br />Easy 20 miler<br />Solid 12-15, possibly after a ride<br />Race 20k<br />20 miler<br />10 miler<br />Marathon<br /><br /><br />Recap of Stage 10:<br /><br />Tuesday: No workout<br />Wednesday: 5.5 miles easy on the track<br />Thursday: No workout<br />Friday: 6.5 mile run<br />Saturday: No workout<br />Sunday: No workout<br /><br />Weekly Totals:<ul><li>Swim: 0 meters<br /></li><li>Bike: 0 miles<br /></li><li>Run: 12 miles</li></ul><br />Preview of Stage 11: Let's get it on. Four big weeks till marathon taper. I can do this.qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com5tag:blogger.com,1999:blog-20906935.post-31297397540060097812007-09-04T02:15:00.001-04:002007-09-04T02:15:09.778-04:00Stage 8 & 9: Conditioning<embed type="application/x-shockwave-flash" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" allowscriptaccess="always" bgcolor="#ECECEC" id="radioblog_player_1" flashvars="id=1&filepath=http://www.radioblogclub.com/listen?u=.8yck5WdvN3Ln9Gbi5ybpRWYy9Sdo5SYyRHel5iY1x2YlVmZm92Y/Madonna_Die_Another_Day.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;" height="23" width="180"></embed><br /><br />Just got back from the SF Bay area and a little R&R. August was a tough month at work and that break was absolutely necessary. So let's recap the workouts from the last two weeks.<br /><br />Stage 8:<br /><br />Monday: No workout<br />Tuesday: 6.5 mile run<br />Wednesday: 6.5 miles on the track<br />Thursday: No workout<br />Friday: No workout<br />Saturday: 2:45 trail run - 16ish miles<br />Sunday: 20 minutes on the bike trainer<br /><br />Weekly Totals:<ul><li>Swim: 0 meters<br /></li><li>Bike: 6 miles<br /></li><li>Run: 29 miles</li></ul>Stage 9:<br /><br />Monday: 45 minutes on the bike trainer<br />Tuesday: 45 minute Zone 3 run - 6ish miles<br />Wednesday: No workout<br />Thursday: 2 mile easy run<br />Friday: No workout<br />Saturday: 8 mile trail/hill run<br />Sunday: No workout<br />Monday: 3 hour run trail -18ish miles<br /><br />Weekly Totals:<br /><ul><li>Swim: 0 meters</li><li>Bike: 15 miles</li><li>Run: 34 miles</li></ul>So there's a lot of things that are keeping the hamsters running in my brain. (By the way, anyone remember the show Herman's Head? Back then I didn't think it was half bad.)<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.tvsquad.com/media/2006/05/hh.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 320px;" src="http://www.tvsquad.com/media/2006/05/hh.jpg" alt="" border="0" /></a>1.) Gawd has it been hot out there. After my last track workout, I took my socks off and wrung them out. While in California, I wanted to run a little more, but when the mercury hits triple digits, you have to respect that heat. I was staying in San Ramon, but one day I went out to Berkley. There must have been a 30 degree difference in temperature. Now I normally don't care too much about the weather - I actually like running in the heat, but I know on my marathon race day in October, I won't have heat. Chances are better for snow and I wish I could train and acclimate to that.<br /><br />2.) I have thrown out my training plan and now I am pretty much winging it. Call my a heretic, call me nuts. Once again I am off marching to my own drum beat. I'm sort of okay with that. I will admit this improv training is a little nervous, but I need to trust myself.<br /><br />3.) By the way I have recently turned off my watch. At my last track workout, I was running my quarter splits too fast and got my panties all bunched up. I ended up having a terrible and unproductive workout. So all my runs since, I have not cared about my pace, my distance, and to some degree my time. Yes I will turn the clock back on, but I needed to get a grip.<br /><br />4.) My legs are in good shape, primarily from a lot of biking. But the rest of the body has not yet been conditioned to running long distances fast. I believe I have the ability to hit my mark, but if I don't it won't be because my legs aren't strong enough. As a matter of fact, I think my brain has been slowing me down. The last two weekends I have bumped up my long runs quite a bit. I've gone from 15 miles a week to 15 miles in one run. And all the little discomfort and fatigue that are associated with running long are sending too many signals to my brain. I need to condition the entire body and the mind. Seems like I do a lot of rewiring upstairs. Sigh... if only I could just flip my brain off for a little while and just run hard.<br /><br />5.) IM WI 2007 will be here soon. This race obviously has some significance to me. I wish I could be there in person. Next Monday will be interesting. I hope I can break away from work to register online. Part of me is hoping I don't get in. That part of me is worried about the right heart rate zones, about miles per hour, about my run pace, about how many gels to eat, about being anal with the training again. That part doesn't care about the chills of anticipation in the water, about the uneasiness of flying down Garfoot Road, or the euphoria of seeing the golden statue on top of the capitol building. What to do.<br /><br />So to all the IM WI racers out there (way too many to list here, but they know who they are)<br />Kick Ass!!!<br /><br />Stage 10 preview: For this week's workouts, do I gear up for a 20 miler or recover? What about both?qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com3tag:blogger.com,1999:blog-20906935.post-16155821455251986642007-08-24T00:39:00.000-04:002007-08-24T00:39:50.870-04:00Stage 7: A New Hope?<embed type="application/x-shockwave-flash" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" allowscriptaccess="always" bgcolor="#ECECEC" id="radioblog_player_1" flashvars="id=1&filepath=http://www.radioblogclub.com/listen?u=vMHZuV3bz9CZuV3bz5CdhVmcj9yZvxmYvlGZhJ3LwhXZ0NXYpNXdoRnbl9SbvNmLzJWZ3VWZyZmL3d3d/Yoda.mp3.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;" height="23" width="180"></embed><br /><br />First great job to to IM UK folks, like <a href="http://www.charliestrifolk.blogspot.com/">Charlie</a>. Those of you at IM KY or IM Canada, like <a href="http://miningiron.blogspot.com/">Mike</a>, kick some butt!<br /><br />Let me state this now: I do have a passion for my job and my career that I knowingly chose. But I am still adjusting to this new busier, stressful lifestyle of mine. It really has left me with a little less brain power at night, so my blog posts are lacking my creativity. Sorry about that folks. But I do want to continue to be held somewhat accountable for my training and will continue to throw up some ramblings here. This disclaimer is being written because a few days ago while I was watching Star Wars: Episode IV, (yes you read that correctly, I was on the trainer) I had some ideas for a Star-Wars-opening-credits-esque post. But it's Friday morning and I haven't come up with enough material.<br /><br />So anyway, what did I do last week in terms of my training? Well maybe I am back on track and maybe there is still some hope for me.<br /><br />Monday: No workouts<br />Tuesday: No workouts<br />Wednesday: Run 5 miles - 3 miles of hill intervals<br />Thursday: Bike 42 miles mostly flat with a good wind. Our group still averaged around 20mph for the entire ride.<br />Friday: 1.5 mile open water swim<br />Saturday: 13 mile run. Pace for the first 6 miles were too fast. Ran most of the rest about 30 seconds slower at a more comfortable pace.<br />Sunday: 30 minute easy trainer ride.<br /><br />Well I've really followed my <a href="http://www.furman.edu/first/2006%20marathon%20program.pdf">marathon plan</a> to a T. HA HA. I'm not even sure I've done any of the recommended workouts on any given day. So here's what I am planning on doing from here on out.<br /><br />I've basically got about 8 weeks or so. First let's pretty much scrap the speed work. Let's focus on volume and more importantly pace. The weekly run volume will come up, and I'll build up to maybe two or three 20 milers or three hour runs soon. I am going to try to get runs in four times a week. I also want to drill the 7:00 minute pace into my legs, my brain, my lungs. I want that the be almost second nature. My run schedule has changed so that I can have some company on my runs. Thus no more TUE/THU runs. Let's try to run MON/WED/SAT and another day.<br /><br />So I am still hopeful I can have a successful marathon in October, but it's going to take a lot of focus these next few weeks.<br /><br />And now, the kicker: I can barely manage training for a marathon and I am strenuously considering IM WI 2008. I have been thinking the last week or so that maybe it is possible to do IM without obscene amounts of volume. Am I out of my mind? It's probably not as far-fetched as I think. I've already got a base, right? Anyone want to join me? Or rather, does anyone want to go to Madison to sign me up? Pretty Please?<br /><br />Weekly Totals:<br /><ul><li>Swim: 1.5 miles</li><li>Bike: 50 miles</li><li>Run: 18 miles</li></ul><br />Preview of Stage 8: Back on track?qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com7tag:blogger.com,1999:blog-20906935.post-28044200626647701592007-08-15T10:43:00.001-04:002007-08-15T10:52:13.850-04:00Stage 6: Crazy<embed id="radioblog_player_1" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" width="180" height="23" type="application/x-shockwave-flash" allowscriptaccess="always" bgcolor="#ECECEC" flashvars="id=1&filepath=http://www.radioblogclub.com/listen?u=vMHZuV3bz9yZvxmYu8WakFmcvInZuQXZulGdp5ycyV3bjV2c/01%2520Gnarls%2520Barkley%2520-%2520Crazy.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;"></embed><br /><br /><br /><p>Great seeing all the <a href="http://www.clevetriclub.com/">CTC</a> peeps at the <a href="http://www.trifind.net/cleveland/">GCT</a> this past weekend.</p><p>As for me, what a crazy week....</p>Monday: No workouts<br />Tuesday: No workouts<br />Wednesday: 4 miles easy<br />Thursday: no workouts<br />Friday: no workouts<br />Saturday: no workouts<br />Sunday: 7 mile trail run<br /><br />Weekly Totals<br /><ul><li>Swim: 0 meters</li><li>Bike: 0 miles</li><li>Run: 11 miles</li></ul><p>Uh oh...Is the plane to Boston getting grounded??? Running less than 20 miles a week and still running a marathon. That's crazy....</p><p>Preview of Stage 7: A new hope?</p>qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com7tag:blogger.com,1999:blog-20906935.post-71165475337941426242007-08-06T22:16:00.000-04:002007-08-07T00:11:28.077-04:00Stage 5: Take It Easy<embed type="application/x-shockwave-flash" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" allowscriptaccess="always" bgcolor="#ECECEC" id="radioblog_player_1" flashvars="id=1&filepath=http://www.radioblogclub.com/listen?u=.8yck5WdvN3Ln9Gbi5ybpRWYy9Sa0lGdvlGZhJ3LyZmLlVmcm5Sey5WZoR2c/The%2520Eagles%2520-%2520Take%2520It%2520Easy.mp3.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;" height="23" width="180"></embed><br /><br />First off, one more thing about the <a href="http://sweetcornride.com/">Sweet Corn Challenge</a>. <a href="http://www.ckct.blogspot.com/">Cliff</a>, I also would love to see a profile of this year's ride as well as previous years' rides. Unfortunately I don't have one. But according to <a href="http://ldregely.blogspot.com/2007/07/sweet-corn-chellenge.html">Papa Louie</a>, there was just under 5,000 feet of climbing for his ride. So a fair estimate would be to double that for the 100 mile ride and we get about 10,000 feet of elevation gain. For reference, the famous 120 mile <a href="http://photos1.blogger.com/x/blogger/3521/1179/1600/465750/triple_elevation_smaller.gif">Triple Bypass</a> has 10,310 feet of climbing. Hmmm, who would have thought a ride in NE Ohio could have as much climbing as a ride in Colorado.<br /><br />In Week 5, I once again fell short on my workouts. I feel really bad about missing my run on Sunday, but hopefully it will help me in October. So last week I sent in my registration for <a href="http://columbusmarathon.com/">this</a> and then my left shin starts complaining. Now I'm worried about full blown shin splints. I am feeling my way through this, trying to balance not going too hard or too long. I think I have the conditioning, but I need to somehow get that running volume up. My current thought is to try to squeeze in as many short 20-30 minute runs as I can throughout the week. My legs need to get used to 26.2 miles of pounding.<br /><br />Monday: No workouts<br />Tuesday: No workouts<br />Wednesday: 3 x 1200 (4:22/4:33/4:43) w/ RI = 400 jog, 1 X 1600 up tempo (7:24) , 6 miles total<br />Thursday: 40 miles, avg 23+ mph, 30 minute run off the bike<br />Friday: 3 mile run easy<br />Saturday 4 mile run easy<br />Sunday: No workouts<br /><br />Weekly Totals<br /><ul><li>Swim: 0 meters</li><li>Bike: 40 miles</li><li>Run: 16 miles</li></ul>I do have several things I would like to write about, but quite frankly I don't have the mental energy tonight.<br /><br />Preview of Stage 6: Life is a box of chocolate...qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com5tag:blogger.com,1999:blog-20906935.post-70569781897343872852007-08-01T13:05:00.000-04:002007-08-01T13:05:52.173-04:00Stage 4: Sweet Corn Challenge<embed id="radioblog_player_1" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" width="180" height="23" type="application/x-shockwave-flash" flashvars="id=1&filepath=http://www.radioblogclub.com/listen?u=vMHZuV3bz9yZvxmYu8WakFmcvc2bsJ2LyZmLlVmcm5SdvJXaw5ia/Blues%2520Traveler%2520-%2520The%2520Mountains%2520Win%2520Again.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;" bgcolor="#ECECEC" allowscriptaccess="always"></embed><br /><br /><br />One hundred five miles...<br /><br />Hill after hill...<br /><br />The sun and the heat...<br /><br />The humidity...<br /><br />The rain and the chill after a passing shower...<br /><br />The flat tire...<br /><br />Why was I struggling so much?<br /><br />Maybe it was the endless hills.<br />Maybe it was from the tubing and camping the day before.<br />Maybe it was the fatigue from work.<br />Maybe it was the lack of conditioning.<br />Maybe it was my poor preparation and attention to nutrition.<br />Maybe it was my stubbornness to attack every hill.<br /><br />Yet my faithful companions (IronSis Cas and no-longer-a-century-virgin Marie) and I...<br /><br />We kept riding.<br /><br />Maybe it was the constant barrage of f-bombs from my mouth.<br />Maybe Ironman really has honed my mental toughness.<br />Maybe I am in better shape than I believe.<br />Maybe I drew strength from my fellow riders.<br />Maybe it was the allure of sweet corn and a hearty meal at the end of the ride.<br /><br />But in the end...<br /><br />We made it.<br /><br />I rolled into the parking lot exhausted.<br />My legs were spent.<br />My spirit battered, yet somehow unbroken.<br /><a href="http://sweetcornride.com/">That</a> was one of the hardest rides for me...<br /><br />Ever.<br /><br />And looking back now, all the maybes are irrelevant.<br />It doesn't matter how or when or what.<br />All that matters is:<br /><br />"I did it."<br /><br /><br />~<br /><br />Weekly workout:<br /><ul><li>Monday: 1600 meter swim</li><li>Tuesday: Off </li><li>Wednesday: 7.5 miles, hill repeats. ~3:30 up and down intervals </li><li>Thursday: 7.5 mile trail run</li><li>Friday: Off </li><li>Saturday: 2 mile run </li><li>Sunday: 105 mile bike</li></ul>Weekly Totals:<br /><ul><li>Swim: 1600 meters</li><li>Bike: 105 miles</li><li>Run: 17 miles</li></ul>Preview of Stage 5: Week 4 was a recovery week of sorts. But going forward, the looming question remains: "Where are the runs?"qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com9tag:blogger.com,1999:blog-20906935.post-89971498828778337942007-07-23T22:06:00.000-04:002007-08-06T22:56:07.414-04:00Stage 3: CIT OLY<embed id="radioblog_player_1" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" type="application/x-shockwave-flash" allowscriptaccess="always" bgcolor="#ECECEC" flashvars="id=1&filepath=http://www.radioblogclub.com/listen?u=..wLzRmb192cvc2bsJmLvlGZhJ3Lt92YuQ3c1RWLlhGdtUGdpJmL3d3d/Joe%2520Cocker%2520-%2520With%2520A%2520Little%2520Help%2520From%2520My%2520Friends.mp3.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;" height="23" width="180"></embed><br /><br />First off, congrats to all the Lake Placid Ironmen and Ironwomen. Great job - <a href="http://ckct.blogspot.com/">Cliff</a> the inspiration, <a href="http://jenuineimexperience.blogspot.com/">JenC</a> for an awesome debut, <a href="http://bloggister-matt.blogspot.com/">Matt</a> - happy trails - the tri community will definitely miss your experience, your knowledge and sense of humor, Rob R for another sub 12 IM, Dave for a 10:40 IM debut, Paula, and all the CTC tri club foks.<br /><br />I barely want to write about my race because it pales in comparison to the stories those folks will tell. But I'll give it a shot.<br /><br />Believe it or not, this past weekend was just my third ever Olympic distance triathlon. I can not really explain it, but I just do not race a lot. Maybe long course racing may suit me better than I thought. Yeah this contradicts what <a href="http://qcmier.blogspot.com/2007/05/wired.html">I said</a> a few months back, but the way training works for longer distance races - many smaller races leading up to one big race for the season - maybe I can't totally write off being a long course guy. Or maybe my brain is just too ADD.<br /><br />Let's start with the numbers from and then I'll break it down for you.<br /><br />Swim: 32:00<br />T1: 1:34<br />Bike: 1:09:10<br />T2: 1:22<br />Run: 44:55<br />Total: 2:29:01<br /><br />You know I was talking with a friend of mine after the race and I said: "You can't compare apples to oranges" because she was comparing two totally different races with slightly different distances. So now I'm about to sort of do what I just told someone not to do. Ugh. (Sorry Jen)Anyway, Last June was <a href="http://qcmier.blogspot.com/2006/06/alum-creek-multisport-weekend.html">my second OLY tri</a> ever. But it's all I've got to compare with and these two races are actually petty similar in more ways than you think. The first number is this year and the second number is last year.<br /><br />The swim: 32:00/29:44. I've regressed. Not a shock there considering last year my average weekly swims were more yards than I have done this entire year. But I haven't slipped too much considering we had a pretty long uphill climb from the beach to transition.<br /><br />The bike: 1:09.10/1:17.48. The good news is that I shaved almost 8 minutes off my bike time. The bad news:<span style="font-style: italic;">"The issue on this race day was that the aero position was not comfortable enough to be sustained for 40 km. This led to wide variances in speed and intensity throughout the day." </span>That is what I wrote last year and, you know, this year, different bike, same comment. I'm not surprised because both my bikes are set up for road and not TT riding. Hmmmm, am I getting another bike?<br /><br />Run: 44:55 (7:33/7:21/13:56/7:23/8:39)/43:53. This year's time is a little off of what I hoped for and I'm a little bummed about being a minute slower than last year. It is what it is: it means I need to run more.<br /><br />T1: 1:34/1:10<br />T2: 1:22/0:58<br /><br />Okay, I need to hustle it up in transitions. That's almost a minute.<br /><br />Even though my total time was faster this time, I am a little bummed because I believe I am faster than what my time reflected. And I'll say it again: I need to run more.<br /><br />I would like to pull a little more from last year's report. All right this is what I wrote last year:<br /><br /><span style="font-style: italic;">"Sunday was a chance to race with and cheer for other </span><a style="font-style: italic;" href="http://clevelandtriathlonclub.webbuilderexpress.com/">Tri Club</a><span style="font-style: italic;"> members. It was a good day for the club as all the other Club members took home some hardware. Finishing towards the back of the age group was certainly humbling..."</span><br /><br />This year I'm with a different <a href="http://cott.us/">club</a>, but I still had a blast. That is just one of the many reasons I tri. Feeling the vibe with other friends before the race, giving and getting high fives on the bike and run, comparing post race notes with each other, these are a few of my favorite things. I am even luckier to get to see friends from both my former and current tri clubs. I spoke with a few friends yesterday about racing and they echoed a similar refrain. This feeling of commraderie is really hard to describe to those who have never experienced it. Just look at <a href="http://www.throughth3wall.com/2007/05/wiba-2007-itinerary-updates.html">WIBA</a> '07. One amazing women's solo ride to IM becomes a weekend party for 70 in just one year.<br /><br />So as I straighten my neck tie and return to work, I think about the next time I am out there racing and training with some new friends, or tri brothers and sisters I've known for years, and in a moment of zen ask myself: "What more would I want?"<br /><br /><br />Weekly totals:<br /><ul><li>Swim: 2400 meters</li><li>Bike: 70 miles</li><li>Run: 17 miles</li></ul>Preview of Stage 4: I gotta have more runs. And maybe there will be some changes...qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com6tag:blogger.com,1999:blog-20906935.post-9756448456314124652007-07-18T10:05:00.001-04:002007-07-18T13:22:29.068-04:00Stage 2: Feeling...<embed id="radioblog_player_1" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" width="180" height="23" type="application/x-shockwave-flash" allowscriptaccess="always" bgcolor="#ECECEC" flashvars="id=1&filepath=http://www.radioblogclub.com/listen?u=vMHZuV3bz9yZvxmYu8WakFmcvQXZu5CduFWarNnL3d3d/Boston%2520-%2520More%2520Than%2520A%2520Feeling.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;"></embed><br /><br /><br />WIBA was such a nice retreat. I got away from my everyday life for a while. It was not easy coming back. I really don't know what to write about so I'll just recap last week's workouts.<br /><br />Monday: I was a still little tired from WIBA, but I got in a nice, easy 1.2 mile open water swim. I followed that up with a pretty good 4 mile run.<br /><br /><br />Tuesday: I was still a little tired from WIBA. I really didn't have much in my legs and contemplated bagging the speed work for an easy run. But... I sucked it up and did them.<br /><br /><br />11:06.03 warmup<br />3:17.61/Rest Interval = 4:06.26<br />3:22.46/RI = 4:10.16<br />3:00.31/RI = 4:53.74<br />3:00.72/RI = 4:43.44<br />8:26:84 Cool down.<br />TOTAL: 50.07.57<br /><br /><br />Those first two, I ran more than a mile without realizing it. (The "track" is about 1.0534 miles, I think)<br /><br /><br />Wednesday: I was still a little tired from WIBA. I rode a few miles. My intention was to ride a ten mile loop that had a few rollers. I was good, except for one descent at the end - a curvy hill, not closed to traffic, and it ends right into a busy straight. A few miles of warmup and cool down plus two loops.<br />TOTAL: 25 miles.<br /><br /><br />Thursday: I was still a little tired from WIBA. Honestly I don't remember what I did.<br /><br /><br />Friday: I was still a little tired from WIBA. So I rested.<br /><br /><br />Saturday: Trail run. I ran about an hour and 45 with a friend at a Zone 2 effort. I finished my run with her and tacked on a few one mile pushes. I can't totally trust the mile markers at the parks, but I think I saw a leading 5 on my watch after those pushes.<br />TOTAL: 15 miles<br /><br /><br />Sunday: I hammered over 32 miles with my former coach. We are probably both in better shape than we will admit. There were a few short stretches where we were pulling each other at 25-27 mph. Not bad for a few out of shape fellas. I wanted to tack on an hour run, but I went in to <a href="http://qcmier.blogspot.com/2007/05/infidelity.html">work</a> instead. Bummer.<br />TOTAL: 32 miles<br /><br /><p>Overall Totals for Week 2: </p><ul><li>Swim: 2000 meters</li><li>Bike: 57 miles</li><li>Run: 23 miles<br /></li></ul><p>Preview of Stage 3: This will be a no intensity week as I plan to race in an Olympic Tri on Sunday. </p><p>Anyone watching Le Tour? Anyone? Bueller?</p>qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com8tag:blogger.com,1999:blog-20906935.post-65471436243068656762007-07-10T01:06:00.000-04:002008-11-13T03:44:43.562-05:00Stage 1: WIBA<embed id="radioblog_player_1" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" width="180" height="23" type="application/x-shockwave-flash" allowscriptaccess="always" bgcolor="#ECECEC" flashvars="id=1&filepath=http://www.radioblogclub.com/listen?u=vMHZuV3bz9yZvxmYu8WakFmcvMXZslmZvQXZu5yYp52bz5ycyV2c15SZ0F2boNGc/The%2520Presidents%2520of%2520the%2520United%2520States%2520of%2520America%2520-%2520Peaches.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;"></embed><br /><br />I am back from WIBA. MOOO - YAH!!!<br /><p><br />Our hostess, <a href="http://www.throughth3wall.com/">Iron Wil</a>, definitely knows how to throw a shindig. I didn't get to meet everyone, or chat with old friends as much as I had hoped to, but it was Fun with a capital F.<br /><br />Well I'm not really going to to a play-by-play of the whole weekend for you because every other blogger who was there will be writing about WIBA. I spent a good chunk of time with <a href="http://iwannagetphysical.blogspot.com/">Steve-I'm-wearing-nothing-at-all</a>. So go there for some hilarity.<br /><br />I'll give you a few snipets from my brain: </p><ul><li>Okay maybe <a href="http://runbubbarun.blogspot.com/2007/07/to-be-wiba-so-on-saturday-morning.html">Bubba</a> and I were separated at birth. We were being mistaken for each other all weekend.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZBLInfWnOkfW8CQyH7_XeHgUEU6G4T3GcZUf_bIsTBzwX8aPu93BuhCGhVSFmKicNevb47XvNEmrBGt-QG-m5N6IMfTLFfY6aXM35WAAHsMgeQjyeKcHJmQi-Pp0Y-KkuQLvK/s1600-h/calling-card.jpg"><img id="BLOGGER_PHOTO_ID_5085605582839550898" style="FLOAT: right; MARGIN: 0pt 0pt 10px 10px; CURSOR: pointer" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZBLInfWnOkfW8CQyH7_XeHgUEU6G4T3GcZUf_bIsTBzwX8aPu93BuhCGhVSFmKicNevb47XvNEmrBGt-QG-m5N6IMfTLFfY6aXM35WAAHsMgeQjyeKcHJmQi-Pp0Y-KkuQLvK/s200/calling-card.jpg" border="0" /></a> I had several people remark about my leg so my calling card is on the right.<br /></li><li>History repeats itself. Driving to Madison, <a href="http://qcmier.blogspot.com/2006/10/ferrah-felt.html">Ferrah</a> played in the rain again. Not unlike the last time I was in Madison. Once on the course, for whatever reason, my brake pads were rubbing against the rim. Not unlike the last time I rode the course.</li><li>People can be really cool. </li><li>I was at the back of the pack and was fortunate enough to get motorcycle support, by another rider's husband. How cool was that.</li><li>I went dashing off to catch Wil who missed a turn. Two drivers heard me screaming, pulled up next to Wil at the bottom of the hill and got her attention. </li><li>I was glad to finally meet <a href="http://www.triathlete--teacher.blogspot.com/">Triteacher</a> and <a href="http://triathlete--teacher.blogspot.com/2007/05/meet-serra.html">Serra</a>. All the best to you two and I'll hope to see you the next time I am in Dairyland.</li><li>Okay C-Town peeps, <a href="http://bolderinboulder.blogspot.com/">Bolder</a> does exist. But for whatever reason, he is good at eluding the camera lens.</li><li>Thanks to the locals who made a lot of this happen. <a href="http://www.simplystu.com/">Stu</a>, <a href="http://www.robbyb.com/">RobbyB</a>, Thomps, and <a href="http://www.heatherhaviland.com/">Heather Haviland</a> for stopping by and riding with us.</li><li>And everyone else at WIBA: <a href="http://rxironman.blogspot.com/">Pharmie</a>, The brothers Andy and <a href="http://goalisthejourney.blogspot.com/">Chris</a>, Snickers girl Tricia, John, <a href="http://erin-thelongandwindingroad.blogspot.com/">Erin</a>, Gavin, Leslie, Jaret, Sherry, Howard, Marty, Coach Mike, Jennifer, I know there's more.., but best of luck at IM WI and beyond. </li><li>All right this isn't an awards ceremony, so no thank you mom, dad, the Good Lord Above...<br /></li></ul>So let's put out some numbers from my first week of marathon training.<br /><br />Monday: This was my recovery day coming off a long ride on Sunday.<br />Tuesday: Missed workout. <a href="http://qcmier.blogspot.com/2007/05/infidelity.html">Athena</a> once again demanded attention so I had a 12 hour work day, which had nothing to do with the fact that I wanted to leave things in order before a six and a half day hiatus from work.<br />Wednesday: Mini tri. I went for an easy open water swim of maybe 1100 meters. That was the longest swim of the year for me at that time. Following a really long T1, I went for a 12 mile bike at Zone 2 cruise tempo. I came back in for a quick T2 followed by an high zone 3 up tempo 6 mile run. The day ended with a 15 minute cool down run.<br />Thursday: 2.6 miles of a zone 2 run.<br />Friday: Swim stroke analysis. I was in the pool for an hour. Total distance was probably about 1000 meters. I hit Lake Monona a few hours later for a quick 30 minute swim. That distance was probably 1200 meters. Next up was a 30 minute run. I threw in a 5 minute push. I covered about 1500 meters during that push. I will estimate my run total distance as four miles.<br />Saturday: 10 minute open water swim. 72 plus miles on the bike.<br />Sunday: 13 mile run. My legs did not quite have it, but I went out with the lead dogs. We checked out some of the old IM WI run course. I really don't know my total distance as I ran extra because of the historical detour, but I stayed in the shade of the bike path on my way back from Inspiration Point, ran through State Street and then around the Capital and then down to the Terrace. Gosh those sights are something else as I reminisced about last September.<br /><br />Totals for week 1:<br /><br /><ul><li>Swim: 3300 meters<br /></li><li>Bike: 85 miles<br /></li><li>Run: 27 miles.</li></ul><br /><br />Preview of Stage 2: I've got some 800 repeats on Tuesday, a mid distance tempo run on Thursday, and a long run of 15 miles, probably on Saturday. I'll try to throw in a swim and a few bikes rides.<br /><br />Whew, I'm pooped. So who's in for WIBA '08?!!qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com10tag:blogger.com,1999:blog-20906935.post-60216664308609364682007-07-03T22:37:00.000-04:002008-11-13T03:44:43.744-05:00Prologue: Roots<embed type="application/x-shockwave-flash" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" allowscriptaccess="always" bgcolor="#ECECEC" id="radioblog_player_0" flashvars="id=0&filepath=http://www.radioblogclub.com/listen?u=vMHZuV3bz9yZvxmYu8WakFmcvc2bsJ2L0VmbuQ2bwl2ctFGZh5GavpmL3d3d/01%2520Pretenders%2520-%2520Back%2520On%2520The%2520Chain%2520Gang.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#999999;" height="23" width="180"></embed><br /><br />My dad told me this proverb: When you drink water, think about where it's from. No it's not a warning about drinking tap water, rather it was a reminder to think back to where you came from.<br /><br />So what did I do before my first week of marathon training? I went back to (Akron) Ohio...<br /><br />Saturday I went back to some old trails for about a seven mile run. I've run the <a href="http://www.nps.gov/archive/cuva/planavisit/todo/recreation/ohioerie.htm">Towpath</a> ever since I started running in high school. The first half was way faster than I should have ran. The mile markers were off, but I'm guessing, or rather I'm hoping I was hitting sub 7 minute miles. On my way back I met up with my Iron Sis Cas for an easy run back. I was a little timid with this run; I had not run for 10 days because of my knee. I could tell it still needs a bit of strength work, but I'm not terribly worried about it.<br /><br />Sunday I checked in with a 50 mile ride. My legs were a little tired from the up tempo part of my Saturday run. This ride started with two people. We picked up another rider on our way to meet another rider. Surprisingly we picked up two more riders at the parking lot then we set out to pick up yet another rider. After a few miles we picked up still another rider. We all wanted to get something different out of our ride, but for about half an hour we had a great little impromptu group ride. That was fun randomly meeting folks from my old riding group. I stayed out a little longer than everyone else. I wasn't going to miss out on climbing a few hills. Toward the end of my ride, I went by the familiar <a href="http://www.wrhs.org/halefarm/default.asp">Hale Farm</a> and up Oak Hill. There are some locals that will not climb that hill because it is so steep. It's probably about a 20% grade, but it is short. The tough part comes in the form of a false flat that continues on for maybe one and a half to two miles more. It hurt, but I had to do it for old times sake.<br /><br />What else reminded me of my "roots." I stopped in to my sponsors from the last several seasons.<br /><br />I stopped into <a href="http://www.ritchiessports.com/index/index.php">Ritchie's Sporting Goods</a> to reload on some tech shirts and shorts. I think every pair of running shoes I've ever purchased was from there.<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJupzTl7mwHMofFo5KlRfJg6Y6b7Dg8-m0FB9HBX8as-AcnqG7mE0Xd7Nu3j9bnsSrhvzBHChxnCsTfrwwtZooOKfwTE8zqW_ZztK7Td9bbMnExP3OmpXXqzFB_duFleK-9usH/s1600-h/DSC01543.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJupzTl7mwHMofFo5KlRfJg6Y6b7Dg8-m0FB9HBX8as-AcnqG7mE0Xd7Nu3j9bnsSrhvzBHChxnCsTfrwwtZooOKfwTE8zqW_ZztK7Td9bbMnExP3OmpXXqzFB_duFleK-9usH/s200/DSC01543.JPG" alt="" id="BLOGGER_PHOTO_ID_5083577507872314274" border="0" /></a><br />I also stopped in to Eddy's bike shop for a look at some new Treks. This is where I bought my first road bike.<br /><br />Okay now it's time for some announcements.<br /><br />Congratulations to my Iron Sis TP who got married this past Saturday. And good luck in Colorado.<br /><br />Congratulations to Josh on his new baby girl. I'll bet she's already running six minute miles.<br /><br />Happy Birthday to TriSaraTops!!!<br /><br /><br />Preview of Stage 1:<br /><br />The three key workouts of Week 1 of the <a href="http://www.furman.edu/first/2006%20marathon%20program.pdf">FIRST</a> plan are a couple of mile repeats, a six mile run with two miles up tempo, and a long 13 mile run. Well I will squeeze these in some where but the highlight will definitely be WIBA. That's a lot of volume for me, so let's hope I can make it through in good shape.qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com6tag:blogger.com,1999:blog-20906935.post-58567733057674465422007-06-25T01:35:00.000-04:002007-06-25T11:20:29.166-04:00Start Me Up<embed type="application/x-shockwave-flash" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" allowScriptAccess="always" width="180" height="23" bgcolor="#ECECEC" id="radioblog_player_1" FlashVars="id=1&filepath=http://www.radioblogclub.com/listen?u=.8yck5WdvN3LvlGZhJ3Lt92Yu8GZ1V2cwR3Ylp2byBnL3d3d/Start%2520Me%2520Up%2520-%2520The%2520Rolling%2520Stones%2520-%2520Gametime%2520Song.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;"></embed><br /><br />Okay folks, my Boston training is trying to get off the ground. Unfortunately I haven't had much consistency in my training. Some weeks I can get out and train regularly, others, not so much. Regardless, I have decided to use the FIRST training plan for my marathon. Let me rephrase: I have decided to create my marathon plan based on the FIRST training plan. That should formally start July 1. I do not have every workout on every day planned. I am pretty sure I will need to adjust my training days on the fly. <br /><br />There are a few things to note. <br /><br />1 - I chose that plan because it gives you the three key run workouts and everything else you can fill in on your own. What I do not really like is that there does not seem to be any distinct recovery periods. That is why I am using their framework and making it my own.<br /><br />2 - I am not much of a morning runner. I'd much rather have my workouts at 19:00, than 7:00. But this month I have been setting my alarm clock way earlier than I need to get up. I am trying to get my body awake earlier in the morning and even squeeze in some short morning runs before work. I feel so much more comfortable running and working out at night that I am going through some adjustments, like not sleeping enough. We'll see if I can make this experiment a success.<br /><br />3 - With the early workouts, I will probably do some two-a-days. Hopefully this will get my running volume up a little. I think I will also do some bricks this year - maybe.<br /><br />4 - I think the key to this plan is proper intensity. Now this is where it gets tricky. Get this: recent 5k PR is around 20 minutes. Recent 30k PR is around 2:10. Ummm, those paces are not too far off of each other. If I base my training off my 5k times, my expected marathon pace will be way too slow. So what I intend to do is base my training off my EXPECTED marathon time and back calculate. So this has me running some pretty fast intervals and tempo runs. Can I handle this? I don't know. But I figure I'll give it my best.<br /><br />All right, so now some other news: I got through a sprint tri a few weeks ago. I'm hoping I can write a short report sometime. This past weekend was a DNS. After what I thought was a good week of training - 8 mile run, 30 mile bike than 45 mile bike on Tuesday, Wednesday, and Thursday respectively, my old nemesis is back. That's right the trick knee is aching again. I can't seem to figure out what caused it. But what is worrisome is 1 - the biking seemed to aggravate it and 2 - it does not seem to want to get knocked out by a little anti-inflammatories. I am going give it a few more days; I'm keeping all my fingers and toes crossed.<br /><br />Lastly: WIBA - I'll be there and hopefully I can be more than just a cheerleader.<br /><br />By the way, does anyone think I can go and do Steelhead half IM just on a whim? Yes I may be that crazy.<br /><br />PS - Great job to all the Ironmen and Ironwomen this weekend.qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com7tag:blogger.com,1999:blog-20906935.post-71686201379966011572007-06-02T16:53:00.001-04:002007-06-02T16:53:46.107-04:00It's About Time<embed type="application/x-shockwave-flash" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" allowScriptAccess="always" width="180" height="23" bgcolor="#ECECEC" id="radioblog_player_0" FlashVars="id=0&filepath=http://www.radioblogclub.com/listen?u=.8yck5WdvN3Ln9Gbi5ybpRWYy9icm5SZlJnZukWdnlWdnRXa0VGc/Cream%20-%20Crossroads.rbs&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#999999;"></embed><br /><br />It's been about a month since I mentioned anything about training here in my corner of blogland. So what have I been up to?<br /><br />Earlier this year, the plan was "race to get in shape." I got in a 3 mile run as part of a biathlon relay, a bike-run biathlon, and then a 10k run on three consecutive weekends. Those three "races" were good workouts that got my brain thinking about racing again. I also realized that I need to properly warm up before the gun goes off. In these shorter races, my engine really seems to need about twenty or thirty minutes of solid work before it gets into a good rhythm. So let's hope I can stick to that in my upcoming races.<br /><br />I've got my first tri of the season next weekend. It's a <a href="http://www.ultrafit-usa.com/wendytri_template07.htm?event_id=1390881">sprint tri</a>. I have ignored the swim all year. Let's hope I can survive the water to get to the bike and run. This week I wanted to get in a little speed. I got home from work stepped in the shower and contemplated bailing on my run. However running has always been good therapy for me. I thought about hitting the trails, but that would have been a bit of a drive. Instead I drove ten minutes to <a href="http://recsports.osu.edu/locations_outdoor.asp">Beekman Park</a> - one of my new favorite places to run. I will be planning my own workouts this year and I got some inspiration from E-speed and her <a href="http://runwithelizabeth.blogspot.com/2007/05/tuesday-track-workout.html">800s</a>. Here's what I did:<br /><br />10 minute warmup<br />Run 800, jog 400, Run 400, Rest X4 with negative run intervals.<br /><br />Here are my numbers:<br /><br />3:18/2:04/1:30/3:00<br />3:11/209/1:28/3:00<br />3:05/2:37/1:23/2:59<br />2:54/2:41/1:13 ---<br /><br />I would have liked to have kept those last two jog intervals closer to 2:00, but I had some loose shoe strings.<br /><br />If you try this set out, I would love to know what you think about it.<br /><br />Wednesday night I wanted to get in an up tempo bike ride in. I am trying to find some good places to ride so I posted my route on my club forum. I got no takers. I even promised to have a couple extra bottles of Gatorade Endurance. Oh well - just Ferrah and me, 33 miles, with the computer saying 19+ mph average. I planned my route so near the end of the ride I would have about five or six miles without stop signs, traffic, or turns. Here I could get in the aerobars, put it in the big ring, have a slight tailwind, and crank...I think Ferrah liked it.<br /><br />Work has been extremely frustrating of late and it has negatively impacted my training - long days at work and sleepless nights. Well the rest of this past week of training went the hell as my allergies blindsided me Thursday. Miserable was an understatement. I tried to get to sleep early, but I had the Cavs game on in the background. Every few minutes I would wake up to hear LeBron scoring another basket. After midnight and two overtime periods, I was now wired as LeBron carried the Cavs to within one game of the finals. I was so tired, I woke up an hour after I was supposed to be at work. Luckily I have some flexibility at work.<br /><br /><a href="http://www.throughth3wall.com/2007/05/wiba-2007-itinerary-updates.html">WIBA 2007</a>, who's in? I'll be making the pilgrimage.<br /><br />Was it me or was this post <a href="http://en.wikipedia.org/wiki/William_Faulkner">Faulkner</a><a href="http://en.wikipedia.org/wiki/William_Faulkner">-esque</a>? Okay last thought for today. I have yet to sign up for my "A" race, but this upcoming week will mark twenty weeks from race day.<br /><br />Time to get formal.<br /><br />And Go Cavs!!!qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com8tag:blogger.com,1999:blog-20906935.post-17845792540752136422007-05-15T01:13:00.000-04:002008-11-13T03:44:44.090-05:00Infidelity<embed type="application/x-shockwave-flash" src="http://stat.radioblogclub.com/radio.blog/skins/mini/player.swf" allowScriptAccess="always" width="180" height="23" bgcolor="#ECECEC" id="radioblog_player_1" FlashVars="id=1&filepath=http://www.radioblogclub.com/listen?u=/http%253A%252F%252Fxdhx.freepgs.com%252Fradio.blog%252Fsounds%252FCarrie%2520Underwood%2520-%2520Before%2520He%2520Cheats.rbs&cover=1&crossfader=1&replay=1&colors=body:#ECECEC;border:#BBBBBB;button:#999999;player_text:#999999;playlist_text:#666666;new_tracks:#000000;"></embed><br /><br />Dear Ferrah,<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://photos1.blogger.com/blogger/173/2108/1600/Ferrah-rw1.0.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px;" src="http://photos1.blogger.com/blogger/173/2108/1600/Ferrah-rw1.0.jpg" alt="" border="0" /></a><br /><br />I don't think there is any easy way to tell you what I'm about to say. I haven't been spending much time with you recently. I know last year when we entered into our union, we laid out grand plans of racing crits, time trials, and even spending long weekends on rides out into the hills and countryside.<br /><br />But things have changed quickly in my life. My job has taken me away from my, no our, favorite training grounds. And I've had to adjust to a new lifestyle. But there is another thing, and I don't know any we to make it sound any better. There is another woman in my life.<br /><br />She came around just a couple of weeks after I started my new job. We started out as coworkers. I tried to keep as much distance between us as possible. But unfortunately my boss paired us together. I was responsible for getting her up and ready to work in the hospital. It started innocently - checking out her curves, finding out which of her buttons to push. One thing led to another and next thing you know...<br /><br />That trip to Vegas, was all about her. All those nights working late, yes, they were with her. And unless I leave my job, much of my time at work will be with her. We had our big debut last week. But there is still so much that I need to know about her. In a few months, she'll be ready for even bigger challenges and yes I am in charge<br />of her development.<br /><br />So Ferrah, I still love you. Last week when you and I drove an hour to Granville for some hills, I came to the realization that you are still my passion. I no longer have any feelings for her and I know it will take time to regain the trust that I have broken, but I am willing to do whatever it takes. Long weekend rides, races more often, I'll even try to put on those new Speedplay pedals for you. Please accept my sincerest apologizes.<br /><br />I was wrong and I am sorry.<br /><br />----<br /><br />Athena,<br /><br />I am taking my life back. I'm escaping your Siren spell. In a few more weeks, you're going to be on your own. See you later, bitch.<br /><br />----<br /><br /><div>For Immediate Release -</div> <div>9:00 EDT Thursday, April 26, 2007</div> <div> </div> <div>Columbus, Ohio - A goddess has descended upon the radiation oncology department at RMH. At a ribbon cutting ceremony earlier in the week, revelers caught a glimpse of the future of cancer treatment in central Ohio. New equipment, appropriately nicknamed <span id="st" name="st" class="st">Athena</span>, will be in clinical use in less than two weeks. A Varian Trilogy linear accelerator (linac) was outfitted with on-board imaging (OBI), cone-beam CT (CBCT), and respiratory gating equipment. In addition, ExacTrac, image guided radiation therapy (IGRT) equipment from BrainLAB places <span id="st" name="st" class="st">Athena</span> in a pantheon above other linacs. Radiation therapy patients will benefit from the goddess of wisdom and war, which will give the radiation oncology staff a plethora of options in the fight against cancer. According to one of the medical physicists in charge of "appeasing" <span id="st" name="st" class="st">Athena</span>: "The new equipment will be able to allow us to deliver radiation more accurately and more precisely. We will be able to plan and deliver radiation with tighter margins. This reduces excess radiation dose to normal tissues and ultimately allows us to provide better care for our patients. I can not wait to see all that <span id="st" name="st" class="st">Athena</span> can do." Many cancer patients in central Ohio are thinking the same way and are eager to catch a glimpse of the new goddess in town. </div><script><!-- D(["mb","\u003cspan class\u003dsg\>\n\u003cdiv\> \u003c/div\>\n\u003cdiv\> \u003c/div\>\n\u003cdiv\> \u003c/div\>\n\u003cdiv\>\u003cbr clear\u003d\"all\"\>\u003cbr\>-- \u003cbr\>\u003ca href\u003d\"mailto:alan.wong@alumni.case.edu\" target\u003d\"_blank\" onclick\u003d\"return top.js.OpenExtLink(window,event,this)\"\>alan.wong@alumni.case.edu\u003c/a\>\u003cbr\>216.926.5227 \u003c/div\>\n\u003c/span\>",0] ); D(["ce"]); //--></script><span class="sg"> <div></div></span><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeUBNrjOre5oEA589guglYqu0Webyj-keSau37jilhhQlkhIh1rrCtnb1E3GQc2rbKmVdbAYdUJU54k23qlc2mXRe8kH-PvLmPPGH4354FhaStXuKtDRZg3IFlqpHZC8meGvoA/s1600-h/athena-in.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeUBNrjOre5oEA589guglYqu0Webyj-keSau37jilhhQlkhIh1rrCtnb1E3GQc2rbKmVdbAYdUJU54k23qlc2mXRe8kH-PvLmPPGH4354FhaStXuKtDRZg3IFlqpHZC8meGvoA/s320/athena-in.jpg" alt="" id="BLOGGER_PHOTO_ID_5064647010830511522" border="0" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8f5sYZfjXOt2lOPAr9fsdf4z2b7ufCSFpGKobd95awVgoE1cZkddPOjIBfAYiLXFOZRSExc84e77oOAZwPYR-YEasyclbFUQ3R2CPFCMP8VLSZWB9YbDbhWuEyfG2iwgOFLzr/s1600-h/control.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8f5sYZfjXOt2lOPAr9fsdf4z2b7ufCSFpGKobd95awVgoE1cZkddPOjIBfAYiLXFOZRSExc84e77oOAZwPYR-YEasyclbFUQ3R2CPFCMP8VLSZWB9YbDbhWuEyfG2iwgOFLzr/s320/control.jpg" alt="" id="BLOGGER_PHOTO_ID_5064647015125478834" border="0" /></a>qcmierhttp://www.blogger.com/profile/01993355080112850236noreply@blogger.com10