junk miles and big smiles

Time has been flying by this last few weeks...I guess I have been having fun and I really cannot remember any major milestones for the blog. Life has been good! I got my bump back to my base salary at work, have been spending record amounts of time with Monique and friends inside and outside of training and the food never stops at Casa Bluesails. I am stoked.

A few weeks back I turned another year older (33) and got to hang out with some cool people throughout the day. Not traveling for the last few weeks has been so nice. Loads of extra time and less stress. I am just going though the pictures on my camera now from my last few weeks... The one above is from Maui. I miss being there already but I cannot complain with our recent weather in SoCal either.

BDay ride fun

Now, as my friend Sean says...lets get to the things that really matter. Miles! ; -)

November was a good month. I had no training plans or schedule (still dont) and just wanted to get out and do what i felt like it. That was my one thought for a long time... Fast, slow, swim, bike, run...just do what I wanted for as long as I wanted and see where I ended up. It turns out as much as I thought I was a low volume guy I really like going long and STEADY. I really really like it. November was a good feel for it on the bike. It helped I had some good rides to do over the holidays with friends and the St George camp in the mix. Here is what I would call my bike focus block

In the 34 days ending 2009-11-29:

	activity	#	time	miles		km		+ft
	Road Bike	16	51:19:54	796.76	(3:51)	1282.26	(2:24)	52819
	Mt Bike	8	22:51:25	183.32	(7:28)	295.03	(4:38)	18057
	Swim	17	13:45:00	23.54	(35:02)	37.88	(21:46)
	Road Running	13	8:46:06	65.97	(7:58)	106.17	(4:57)	3424
	Trail Running	6	6:12:00	42.05	(8:50)	67.67	(5:29)	4643
	Weights	5	1:40:00
	Trekking	1	1:10:00	2.5	(28:00)	4.02	(17:23)
	Yoga	1	25:00
	Total	31	106:09:25	1114.14		1793.03		78943
averages - sleep:7.7 weight:154.7lbs

In trying to be a better "tri"athlete I started to switch focus after the 29th and put some focus on my biggest limiter. Running. I also started to swim with more frequency and found that I really miss swimming. I swam in high school but never "got back into it" until recently and I think it takes that frequency to get that feel back. So that is my current goals for December. RUN, swim a lot and ride when I feel like it while getting stronger in my beer gut area. That means adding some pumping iron and some yoga for the first time. I like it. Here is what December looks like so far

In the last 16 days:

	activity	#	time	miles		km		+ft
	Road Bike	8	13:36:04	215.42	(3:47)	346.69	(2:21)	5922
	Swim	11	10:35:00	20.61	(30:48)	33.17	(19:08)
	Mt Bike	3	5:55:00	56.87	(6:14)	91.52	(3:52)	8770
	Trail Running	5	4:52:22	35.32	(8:16)	56.84	(5:08)	4783
	Road Running	5	4:06:22	26.96	(9:08)	43.39	(5:40)	2776
	Trekking	1	3:45:00	14.3	(15:44)	23.01	(9:46)	3842
	Weights	4	3:05:00
	Yoga	3	1:15:00
	Paddle	1	1:08:00	6.35	(10:42)	10.22	(6:39)
	Total	16	48:17:48	375.83		604.84		26094
averages - sleep:7.9 weight:154.2lbs

Perhaps I am doing too much too soon for St. George or any race in 2010 but I am not worried about it. I realize that there are far more athletic challenges (not to mention life!) outside of racing and testing of myself beyond a single day. I am really looking forward to some experimentation in 2010 to find my limits and just have fun with friends. Adventure races, super loops and ultra somethings... Pushing myself and training along side Monique and Jason the other day it just all became clear. Miles and Smiles.

Anyways, I have another goal to help me for December in getting my run frequency up and teaching me to keep my intensity under control. I am calling it the G3030 and it is based around Gordos 30 runs in 30 days. Until today I have never ran more than 4 days in a row and I have a real lack of self control when it comes to keeping my intensity in check so I think this is the perfect challenge for me to get on with. The real game starts January 1st so feel free to give it a go. I couldnt wait so I jumped right in now. It is either going to be good for me or public humiliation when I have to pull out before I get injured because lack of self control. It will be a good experience and I am looking forward to it.