tag:blogger.com,1999:blog-13074030416055518182024-03-07T23:02:57.714-08:00...Trail TimeSlater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.comBlogger279125tag:blogger.com,1999:blog-1307403041605551818.post-10075464116847974622010-09-01T12:53:00.001-07:002010-09-23T22:32:16.729-07:00moving...<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 12"><meta name="Originator" content="Microsoft Word 12"><link rel="File-List" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml"><link rel="themeData" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx"><link rel="colorSchemeMapping" href="file:///C:%5CDOCUME%7E1%5CADMINI%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> 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class="MsoNormal">A final post as a quick note to let you all know that I moved my blog to a website that <a href="http://www.great8creative.com/about/the-great-story/">Sarah</a> built for me over here --> <a href="http://slaterfletcher.com/category/uncategorized">slaterfletcher.com</a>. She actually had it just about finished almost 6 months ago but I have been holding things up(here is <a href="http://www.great8creative.com/2010/09/slater-fletcher-blog-site/">her note</a> on some of the process).
<br /></p><p style="text-align: justify;" class="MsoNormal"><a href="http://slaterfletcher.com/category/uncategorized"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 346px; height: 36px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TJw2oe2Y4KI/AAAAAAAAErM/9Mh647zJpdI/s320/header.jpg" alt="" id="BLOGGER_PHOTO_ID_5520347312353239202" border="0" /></a></p><p style="text-align: justify;" class="MsoNormal">The reason I started this blog was to knock out some of my lessons learned and capture some experiences about those magical moments in the wild with my friends. Trail Time! While I have learned a lot over the last few years the questions and challenges just keep getting more interesting...and harder. I like that. I had a lot of different kind of questions in setting up my website and most of them have not been answered. Thank goodness the Great8 train did all the work of making it look good and easy for me. I hope that the new site will offer something beyond a learning lesson for myself and be a useful resource for you. Much more on that to come...on the new site.</p>Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com0tag:blogger.com,1999:blog-1307403041605551818.post-71069249771153627342010-08-20T10:16:00.000-07:002010-08-20T11:02:07.447-07:00The Gold Rush Adventure RaceThis last weekend, I got to join team <a href="http://clancymultisport.blogspot.com/www.dartadventure.com">Dart-NUUN-SportMulti</a> for the Gold Rush Adventure Race in Long Barn, California. Gold country! We would be racing through the <a href="http://www.totalescape.com/active/campstuff/NF/stanisl.html">Stanislaus National Forest</a> just North of Yosemite, South of Tahoe and West of Sonora. Gold! The race was set for a 24 hour format with about 30 checkpoints along the way and while most 24 hour races see the leading teams finish well under 24 hours that would not be the case for the Gold Rush. We would paddle for hours, ride just under a century on mountain bikes on anything but flat grades, knock out just under a marathon distance over rugged terrain and finish in about 26.5 hours. We were in for a true adventure!<br /><div style="text-align: justify;"><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TG65ipeTtgI/AAAAAAAAEqs/4TV5qM8yWAI/s1600/ARfun.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TG65ipeTtgI/AAAAAAAAEqs/4TV5qM8yWAI/s400/ARfun.JPG" alt="" id="BLOGGER_PHOTO_ID_5507543399220360706" border="0" /></a><br />I have been having fun with my GoPro camera and learning how to making some quick edits of the video’s so I took it along for the trip. They say “a picture is worth a thousand words” so the videos should be worth the bandwidth and capture what my words cannot express. However, even the video cannot do the scenery and experience justice. <a href="http://www.people.com/people/archive/article/0,,20118409,00.html">Adrian</a> and <a href="http://www.dirtyavocados.com/team/richardson/index.php">Mark</a> (along with the countless volunteers) offered only the best support and created an amazing course that was challenging but exciting the entire time. Every part of the course took a lot of strength but we were not subjected to a death march just to add distance. A delicate balance that kept the entire race fun!<br /><br />I was reminded that with adventure racing the actual race starts long before you get to the starting line. Packing all sorts of gear and plotting checkpoints and routes usually gets you to the starting line already behind on sleep. It is all part of the race. We knew we would need <a href="http://www.dartadventure.com/index.php/teamroster/25-cyriljayrayon">Cyril</a>’s brain for the navigating so we let him stay up until about 3am plotting the course the night before. He is one tough dude.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TG65hvlMxCI/AAAAAAAAEqc/axXmMZozL7I/s1600/Maps.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 271px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TG65hvlMxCI/AAAAAAAAEqc/axXmMZozL7I/s400/Maps.jpg" alt="" id="BLOGGER_PHOTO_ID_5507543383680009250" border="0" /></a><br />When we did get to the starting line we were greeted with a table full of grapes, cookies, bagels, COFFEE and more. Awesome! We would be starting off with the paddle and we opted for a triple and me in my surf ski to try and get the most speed and efficiency for the long day ahead. Here we go.<br /><br /><object width="640" height="505"><param name="movie" value="http://www.youtube.com/v/Z4qWT_eFkOo?fs=1&hl=en_US&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/Z4qWT_eFkOo?fs=1&hl=en_US&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="505"></embed></object><br /><br />We lost time at the first checkpoint and then again a few times in throughout the paddle. Not all teams had the same checkpoints and not all in the same order. This was designed to keep everyone navigating on their own route before we got spread out along the course but there were some mix ups that would cost us time and distance. We ended up with 3.5 hours of paddling. Unfortunately, we got out of the water about 90 minutes behind the leaders but we also spent most of the paddle with Team Yoga Slackers who we knew would be one of the team going for the win but we had our work cut out for us to make up time.<br /><br />Off on the bikes for a 4.5 hour ride where we would cover everything from roads, rocky single track and anything but flat. The entire race was spent either going up or going down! When Adrian said that we would be racing between 4,000 and 8,400 feet he was right...all day and night long between the two!<br /><br /><object width="640" height="505"><param name="movie" value="http://www.youtube.com/v/cXVv6vKM8ek?fs=1&hl=en_US&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/cXVv6vKM8ek?fs=1&hl=en_US&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="505"></embed></object><br /><br />Everyone was starting to feel the stress from the heat and altitude but we had made up a lot of time and moved into third place by the time we collected all of the bike checkpoints and made it to the next TA(transition area). You can see in the video above that we were at the TA with the Yoga Slackers and there was one team still ahead of both of us. At this point we needed to load up our packs with our climbing gear, food and water until we reached the next TA where we would have access to our gear bags again. For us, the next TA would be just after midnight and about 16 hours into the race. We did stop for water from the streams along the way but other than that we were loaded and moving!<br /><br /><object width="640" height="505"><param name="movie" value="http://www.youtube.com/v/fvTIM3qUy7I?fs=1&hl=en_US&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/fvTIM3qUy7I?fs=1&hl=en_US&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="505"></embed></object><br /><br />By the time we reached the ropes section we had moved into second place and were right behind the Yoga Slackers again. We had been carrying our climbing gear and we knew that we would have a repel and a climb somewhere during the race but the setup we encountered was a ropes sections that was super fun with a scramble between. The highlight of the race for me. At this point we were about 9 hours into the race but still had about 17 hours to go… I kept thinking about how AR demands real strength. Scrambling over rocks, logs and up (and down!) steep pitches is the “normal” route of transportation not to mention all of this while carrying a heavy pack. It is a full body commitment and I was amazed at how long your body can be strong and continue to keep your speed up…but that is where the most specific required strength comes in…the strength of your mind.<br /><br /><object width="673" height="505"><param name="allowfullscreen" value="true"><param name="allowscriptaccess" value="always"><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=14231628&server=vimeo.com&show_title=0&show_byline=0&show_portrait=0&color=ffffff&fullscreen=1&autoplay=0&loop=0"><embed src="http://vimeo.com/moogaloop.swf?clip_id=14231628&server=vimeo.com&show_title=0&show_byline=0&show_portrait=0&color=ffffff&fullscreen=1&autoplay=0&loop=0" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="673" height="505"></embed></object><br /><br />That was FUN!!! After we completed the ropes we continued on with our gear (no additional food/water and we still had to carry our climbing gear) and we pushed on into the night. We would basically climb to a peak to capture a checkpoint and then we would drop down into a valley floor before climbing again, and again and again.<br /><br />Getting to race with <a href="http://challenge-by-choice.blogspot.com/">Jen</a>, Cyril and Sean was truly epic for me. My hero's and something I have “dreamed” about for a long time. We were “<a href="http://www.blogger.com/www.teamsole.com/bio.php">going fast and taking chances</a>”. I though a lot about Paul and Karen and all of the stories of their races in crazy countries and I have been collecting a lifetime of inspiration through what these people accomplish. To see them in action was awesome. I have trained a lot with <a href="http://clancymultisport.blogspot.com/">Sean</a> and knew he was as strong as an ox but he was offering a great example of a true teammate right before my eyes. If he was not towing on the bike or caring someone’s pack he was keeping us laughing with his “say something stupid” jokes. A true talent is to always keep the laughter in the pack.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TG65iCyV36I/AAAAAAAAEqk/Gozn5wAtzSc/s1600/SeanMultiTrek.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TG65iCyV36I/AAAAAAAAEqk/Gozn5wAtzSc/s400/SeanMultiTrek.jpg" alt="" id="BLOGGER_PHOTO_ID_5507543388835405730" border="0" /></a>After climbing up one ski run we reached a checkpoint at the top just as the sun was setting and found a pile of sodas that the Gold Rush crew left for racers at the top. Gold! We took our fill of sugar water and headed down the back of the ski resort into the woods again. We would scramble up and down into the woods and run as many sections as we could trying to make the most of our fading daylight until at last that was gone also and we ran into the night.<br /><br /><object width="640" height="505"><param name="movie" value="http://www.youtube.com/v/1DIU5OJcc6Y?fs=1&hl=en_US&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/1DIU5OJcc6Y?fs=1&hl=en_US&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="505"></embed></object><br /><br />It was a long night but it felt like it went by pretty fast. I had been eating at record levels. I didn’t want to get behind because I have a few more racing coming up so I banked on eating too much. I like that! It was also a huge help. I made some rules with myself like always eating two bars at a time and always finishing everything in my bag by the time we got to the next TA. I didn’t mind the weight and needed the energy.<br /><br />All of the while we had no manned checkpoints or any other team around us so we were not sure how much of a time gap we had between other team and we were also without supported aid. We stopped once to fill our water but we also realized we were running low on iodine tablets and we would not be provided water at the next TA.<br /><br />We reached that TA at the bottom of another ski resort sometime in the middle of the night and it was time to ride again. We were able to get to our gear bag again (should have left some more water in it!) so we loaded up our packs again with food, some warmer clothes and discovered we were about 50min behind the <a href="http://www.yogaslackers.com/">Yoga Slackers</a> in the lead. Looked to be about another 60 miles on the mountain bikes and we would ride through the night trying to drop the hammer….or stay awake. I really focused on staying awake between 3-4am and actually felt fine. It was not until the sun came up that I had to wrestle with the sleep monsters and it was a unique experience. We were riding through “the gnar” and doing everything we could to close the gap and catch the Yoga Slackers who were making no mistakes out in front.<br /><br /><object width="640" height="505"><param name="movie" value="http://www.youtube.com/v/m_gxSgggssg?fs=1&hl=en_US&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/m_gxSgggssg?fs=1&hl=en_US&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="505"></embed></object><br /><br />There was one out and back checkpoint that we saw the Yoga Slackers heading back from and it was the first time we had seen another team for hours. We were both racing in opposite directions and the hello exchanged as we passed lit a spark in both teams. Over 25 hours of racing and we are picking up the pace again! We were just about out of water in the later stages of the trek and nursing what little we had left for about four hours in the later part of the 2nd bike section. How many iodine tabs could we spare…how much time could we spare to stop? Should we push on and not get water for the last few hours? Would we meltdown if we tried to push it? Will that help us close the gap on their lead? It was their race to loose but in the end we would come up about 30 minutes short of catching the Yoga Slackers who took the overall win. It was a great experience and I just had to ask myself in the last few kilometers to the finish. . . just how much further could I still ride/run/paddle and explore if we kept going. I would like to find out.<br /><br />I greatly appreciate the opportunity to get to explore such a rad course that the Gold Rush team put on and the support from moving our stuff around and the words of encouragement. Adventure racing is hard..but that is the point... This was about 10 hours longer than I have ever raced before and it really showed me where true strength resides when you are out there for "a long time". Staying out there is one thing but trying to lift your effort/speed and racing for that long is...well pretty dang cool! Its not about price money or pace splits as much as it is about “<a href="http://ryanweeger.com/2010/07/some-endurance-racing-thoughts-from-sc.html">the love</a>”. Strength from the people around you, strength from your passions that feeds the strength to your mind. I love it! In a race this long(for me) it is so much more of a mental challenge and it definitely took my “mental training” to some new places. I always learn something new about myself with new experiences and this was a big one. I appreciate that… Hope to see you out there next time!<br /><br /></div>Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com6tag:blogger.com,1999:blog-1307403041605551818.post-17870406091064131132010-08-11T09:47:00.001-07:002010-08-11T15:37:40.688-07:00eating between adventuresLast weekend we had planned to go up and hike Mt. Whitney with some really good friends. Monique and I were keen on a run back to the cars but all bets were off... I never get to cash in on my "wins"anyhow. We even had some killer routes to ride after near Bishop into the Sierras. Some of the climbs there are the real deal! However, we decided to put pull out because we are just starting to catch up from our last trips and I had some work stuff that I just could not move. We will be back and I know Whitney is not going anywhere but I just hope to make the trip with the same good folks and maybe a few more...<br /><div style="text-align: justify;"><br />So, we stayed home again. Not bad! I had some great quality swim, bike and run stuff with less than 10 minutes of driving. I also got to test some new speed suits(the legal type) with some of the new beta beta stuff.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TGMUTiDs6_I/AAAAAAAAEpg/pQpICF_UWjs/s1600/suits.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TGMUTiDs6_I/AAAAAAAAEpg/pQpICF_UWjs/s400/suits.jpg" alt="" id="BLOGGER_PHOTO_ID_5504265495369280498" border="0" /></a><br /><div style="text-align: justify;">It was actually pretty scientific with the help of <a href="http://globsport.org/">Genadijus</a> and his "power meter" for swimming device. This machine captures "<span style="font-style: italic;">instantaneous velocity (V, m/s) and force (F, kg) at specific points in the stroke</span>". The recorded velocity, along with a synchronized camera will effectively measure your power(or lack there of) along with drag to match your stroke patterns. The purpose for us was to test relative drag with the suits but we also get a DVD with some stroke review and power analysis. I need all the help I can get. You can contact <a href="http://www.globsport.org/">Global Sport</a> to setup a session or learn more about it over <a href="http://www.youtube.com/watch?v=ERV2C4RX3to">here</a>. Get him out to your masters team and get everyone moving more like the sharks!<br /><br />We wrapped up a solid eight hour day on Saturday and then rode over to the US Open to watch Weezer play with just a few other people gathered on the beach. Nothing like some live music and a few friends to make you feel like a kid again. <br /></div><br /><br /><div style="text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzwoqTddNxuJfbV7j71IrC8_K1ph64RU7MPWyDRUvJ4k9EgUqpqMJXuNUiTb4umXKVg614AjMmfqhEYzd-4cQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /></div><br /><div style="text-align: justify;">We all know how much Ryan loves the beach people so when we got back we had guests over for some of Monique's eat your face off delicious BBQ pizza. Of course, <a href="http://ryanweeger.com/">Ryan</a> and <a href="http://www.blogger.com/great8creative.com/">Sarah</a> were in the kitchen cooking too and we would not want it any other way. Round two is next month when we have a real cook off.. Iron Chef BBQ Pizza style!<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TGL6VGup7zI/AAAAAAAAEpM/M4Bzw4hOyO4/s1600/moniPeezzz.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 247px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TGL6VGup7zI/AAAAAAAAEpM/M4Bzw4hOyO4/s400/moniPeezzz.jpg" alt="" id="BLOGGER_PHOTO_ID_5504236935090663218" border="0" /></a><br />After our main dish(es) the Weegers cooked up some BBQ Pizza Desert(<a href="http://lh5.ggpht.com/_6i_kmOpXJtE/TGMl2lS7fEI/AAAAAAAABKI/VbD0gFpS-LQ/s288/PizzaD.JPG">before the grill</a>). Just how creative can you get? Well, it was good!<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TGL6VrwGz8I/AAAAAAAAEpU/ol2nBhgTWmM/s1600/WeegerWizza.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TGL6VrwGz8I/AAAAAAAAEpU/ol2nBhgTWmM/s400/WeegerWizza.JPG" alt="" id="BLOGGER_PHOTO_ID_5504236945028861890" border="0" /></a><span style="font-size:85%;">Sarah busy cooking... I am not sure what Ryan is doing<br /></span></div><br /><br /><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TGLtMjS_k9I/AAAAAAAAEpA/OJDWxBE4j3M/s1600/GR24.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 303px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TGLtMjS_k9I/AAAAAAAAEpA/OJDWxBE4j3M/s320/GR24.jpg" alt="" id="BLOGGER_PHOTO_ID_5504222494489285586" border="0" /></a>This weekend is going to be BIG, NASTY and WILD!!!! I am joining team <a href="http://www.dartadventure.com/">Dart Nuun</a> for the Gold Rush Adventure Race. My GoPro camera has worked out pretty good so far so I hope to bring it along and capture some of the views. We will be racing up in some amazing terrain and <a href="http://www.blogger.com/clancymultisport.blogspot.com/">Sean</a> has been busy gathering as much recon data as possible. Am I ready to race for 24 hours? Well, I know my mind is and that is what counts. By next week it should log some good simulation training for Kona too! For the mind that is...<br /></div><br /><div style="text-align: justify;">I have been busy today packing up gear (you would not believe how much crap you need to bring for one of these races!) and making some calorie bombs. We may have access to our gear boxes a few times throughout the race so I made some Vitargo and fruit pancakes to load up on. between transitions. Basically, I mixed up an entire package of wheat free/gluten free pancake mix, 5 eggs, 8 scoops of unflavored <a href="http://www.genr8speed.com/endurance/endurance.php">Vitargo</a>, olive oil, honey and some blueberries and chopped strawberries. Tastes great and just under 6,500 calories per bowl they are loaded with energy. I made two bowls. yum!<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TGMjoMc6zAI/AAAAAAAAEp0/2i7CnihH5jw/s1600/Vcakes.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TGMjoMc6zAI/AAAAAAAAEp0/2i7CnihH5jw/s400/Vcakes.jpg" alt="" id="BLOGGER_PHOTO_ID_5504282343021136898" border="0" /></a>Here is a big view of where the race starts. We enter at Stanislaus National Park from Yosemite. Looks like it is sitting right between Mammoth to the South, Tahoe to the North and in the middle of COME SEE ME wilderness. So cool! I switched it to the "terrain" view and my quads started to cry so I had to move on. Lots of downhill!<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TGLs1qCt_3I/AAAAAAAAEo4/LiFCIxCKTcQ/s1600/GoldRushDreamCrush.png"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 321px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TGLs1qCt_3I/AAAAAAAAEo4/LiFCIxCKTcQ/s400/GoldRushDreamCrush.png" alt="" id="BLOGGER_PHOTO_ID_5504222101163081586" border="0" /></a><br />Until then its time to eat up and ejoy the ride. See ya out thereSlater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com0tag:blogger.com,1999:blog-1307403041605551818.post-12105726504853385132010-08-03T11:43:00.000-07:002010-08-04T15:44:06.187-07:00busy...busy....<div style="text-align: justify;">What have you done for me lately? That is what I keep asking myself. However, I am not asking what I have done for myself but rather for the one asking the question. Its easy to get "busy" and not be productive. I can trick myself into being efficient without being effective. Racing offers a unique look into our preparations and is just one of the reasons I love the process of training and racing. I have been taking notes...<br /><br />I can be efficient all day long on the bike or a few hours swimming(I found out this weekend) but not be FAST. I don't consider myself a "fast" athlete but I have found a way to be efficient. It keeps me busy for sure. Becoming FAST takes on a complete new process. My next chapter in life will need to be focused on effective output for getting "it" done. Maybe it is speed or maybe it is more specific focus towards a single goal but sport has been a good school master for me so far.<br /><br />I have really enjoyed the last two weeks at home getting back to some sort of schedule and playing around on our local trails. I am moving towards that productive zone to "do something" and it is just around the corner now.<br /></div><div style="text-align: justify;"><br />Last week, Monique and I headed out to the Back Bay multiple times. It never gets old. Monique is getting so much better at running and at just about 100lbs she can afford to run often and being a small girl run at a higher intensity. Thats my thoughts anyways...The girls in Nova tend to prove that to me a few times a week in the pool too!<br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TFnE0DwvPlI/AAAAAAAAEno/DxnGzbtm8Xo/s1600/MoniBackBayRun.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 278px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TFnE0DwvPlI/AAAAAAAAEno/DxnGzbtm8Xo/s400/MoniBackBayRun.jpg" alt="" id="BLOGGER_PHOTO_ID_5501644818451742290" border="0" /></a><span style="font-size:85%;">the MOre of the team</span><br /></div><br /><div style="text-align: justify;">We were also out there for a <a href="http://www.ellsworthbikes.com/">Ellsworth</a> photo shoot before dusk. Got some good shots and I am stoked to be working with Ellsworth and most of all I will be riding for them in triathlons road and DIRT! I saw the <a href="http://www.bikerumor.com/2009/07/31/first-look-2010-ellsworth-enlightenment-full-carbon-hardtail/">Enlightenment 29er</a> at Interbike last year and have been dreaming about it more than I wanted to admit. . . Line that up with the slickest tri bike I have ever had the pleasure to ride and it gets me all excited to knock out some all_day_long rides!<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TFnGu9IHK8I/AAAAAAAAEn0/VSlO0K5qpp8/s1600/IMG_2787+-+Version+2.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TFnGu9IHK8I/AAAAAAAAEn0/VSlO0K5qpp8/s400/IMG_2787+-+Version+2.jpg" alt="" id="BLOGGER_PHOTO_ID_5501646929794640834" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TFnGvwlkknI/AAAAAAAAEoE/2qkJYJp6ZKw/s1600/3web.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TFnGvwlkknI/AAAAAAAAEoE/2qkJYJp6ZKw/s400/3web.jpg" alt="" id="BLOGGER_PHOTO_ID_5501646943608410738" border="0" /></a>and the beat goes on. . . I have never felt so fast on a cross bike before. My last CX bike was more of a touring bike loaded for pulling Monique up the mountains and packing a bit of everything along for lunch. My new Roots cross bike is SNAPPY and makes me want to race! Even if it is short and holds promise of puke it makes me want to give it a go...<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TFnHpyTGd5I/AAAAAAAAEoM/M4GOylCGLuw/s1600/SlateCX1.1tune.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 217px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TFnHpyTGd5I/AAAAAAAAEoM/M4GOylCGLuw/s400/SlateCX1.1tune.jpg" alt="" id="BLOGGER_PHOTO_ID_5501647940500223890" border="0" /></a><span style="font-size:85%;">cross training?<br /></span></div><br /><div style="text-align: justify;">This weekend, we headed for the local trail with the DreamCrush crew as Weeger would say. <a href="http://ryanweeger.com/">Weeger</a> always has a way with words. We did the first part of the Vision Quest course (blackstar/Motorway) but we tacked on a climb out to Sierra and another down to Corona. with some KOM efforts! Ryan <a href="http://dotparade.blogspot.com/">Meyer</a> enlightened us to a bunch of new trails too. It is amazing how little I know about the trails here...I guess I just follow the wheels in front of me. Anywho, I have not been back on the Corona side since my last ride with Meyer about two years ago. It was JHars first time up there and he was gettin down!<br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TFnKbrhRxpI/AAAAAAAAEoY/MpHK99q5Xdg/s1600/JHAR.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 296px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TFnKbrhRxpI/AAAAAAAAEoY/MpHK99q5Xdg/s400/JHAR.JPG" alt="" id="BLOGGER_PHOTO_ID_5501650996697351826" border="0" /></a><span style="font-size:85%;">Jason getting cowboy wild out there in the heat<br /><br /></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TFnLLT58juI/AAAAAAAAEog/QPrFAzDhjWw/s1600/DCshadeout.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TFnLLT58juI/AAAAAAAAEog/QPrFAzDhjWw/s400/DCshadeout.JPG" alt="" id="BLOGGER_PHOTO_ID_5501651814992088802" border="0" /></a><span style="font-size:85%;">DC crew regroup in the heat of battle</span><br /><br /></div><div style="text-align: justify;">I was signed up for the Tour Of Buoys swim on Sunday but after multiple "things" came to the attention of Monique and me we decided to sleep in and go for a swim just four miles down the street. I did a lot of paddle over in the Huntington Harbor last year and with another summer day we just turned it into a beach day. I got a long swim in and we had plenty of time to be <span style="font-style: italic;">busy</span> without spending time in the car. Quality time! This was my longest swim yet but I managed to feel comfy the entire time and a short ride after helped set the perception. Praying I get to go big at the end of the year with something like this... <a href="http://www.youtube.com/watch?v=Sr_lu6k2lCs">Here</a> is a clip I posted for the coaches on <a href="http://endurancecorner.com/">EC </a>to review. Got any suggestions? I have a lot of work to do but its the kind i REALLY like ;-)<br /></div><br /><div style="text-align: justify;">Next up for me is a race with some my endurance hero's <a href="http://challenge-by-choice.blogspot.com/">Jen</a>, <a href="http://www.dartadventure.com/index.php/teamroster/25-cyriljayrayon">Cyril</a> and <a href="http://clancymultisport.blogspot.com/">Sean</a>. We are racing the Gold Rush Adventure Race on August 14th. I am honored to race on the team and hope I can keep up! We will be rummaging through the forest, paddling over the waters, climbing rocks and mountains and riding in the black of night. I am so excited!!<br /><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TFnouHcvrjI/AAAAAAAAEos/C5SNqGEvpVM/s1600/PaddleTimeAgain.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TFnouHcvrjI/AAAAAAAAEos/C5SNqGEvpVM/s400/PaddleTimeAgain.JPG" alt="" id="BLOGGER_PHOTO_ID_5501684298781011506" border="0" /></a><br />Got back to Huntington Harbor today for my first paddle in a long time. I should be ready to unwind in the water at the Gold Rush. . . Just needed a few reminders. The water can be as honest as a power meter and the wind as challenging as a climb. Of course, if your fast, you just get it done with time to stop at SBucks and type out a blog post before you would have finished your first loop if you were going about at a slow pace. I guess that is pretty efficient too. Now I'm off to finish the day of work and knock out a strength brick before dark.Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com4tag:blogger.com,1999:blog-1307403041605551818.post-40739957957788318022010-07-26T15:58:00.000-07:002010-07-27T10:09:13.106-07:00Checking InAfter a few weeks of "camping"(blog post still in edit mode!) Monique and I got to spend our first weekend in six weeks at home. It was a welcomed change and I found that I had some of my best quality training sessions right out of our front door this week. Another lesson learned from the training camps!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TE5qhe37RAI/AAAAAAAAEnc/lMYJ8omwD2w/s1600/GOPR0061.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TE5qhe37RAI/AAAAAAAAEnc/lMYJ8omwD2w/s400/GOPR0061.JPG" alt="" id="BLOGGER_PHOTO_ID_5498449318521816066" border="0" /></a><br />I finished up the last week of my cowboy style base training and this week I start the official Gordo <a href="http://www.endurancecorner.com/Gordo_Byrn/going_fast">plan</a> to Kona. I have kept it pretty simple with all the training camps and travel recently and have been focusing on what (in my head) is the two most important items for my triathlon training.<br /><br /><div style="text-align: justify;">#1 - Consistency between all THREE sports - its easy to play favorites<br />#2 - Life Balance - This is the real secret sauce to race success not to mention epic training<br /><br />This week, I kept the bike miles pretty mellow and continued to work on bringing up my long long run with my favorite "mountain run" style sessions. I LOVE these mountain runs! No pace concerns, direction or anything but enjoying my time on two feet. I make up the route as I run along... My legs are finally starting to catch up and are no longer the limiter to stopping my runs just as I am getting warmed up. I'm still slow but I am enjoying these long runs and running in general more than I have ever before. I had a good start on my mountain runs while we were in Boulder, extended it around Snow Summit in Big Bear and had a solid effort around Mammoth Mountain the week before last. This week I was back at sea level and hit our local trails. I needed the extra oxygen...we have the steep stuff around here! I ran a variation of a 3 park loop (El Moro, Laguna, Aliso Woods) we use to ride on our mountain bikes. Good way to scout out new trails.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TE4WOmY3rQI/AAAAAAAAEmQ/GXkULMxlkKU/s1600/MountainRun.png"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 400px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TE4WOmY3rQI/AAAAAAAAEmQ/GXkULMxlkKU/s400/MountainRun.png" alt="" id="BLOGGER_PHOTO_ID_5498356635144793346" border="0" /></a><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TE4WPAcZYNI/AAAAAAAAEmY/yPmdfV2iadU/s1600/MountainRunEle.png"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 174px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TE4WPAcZYNI/AAAAAAAAEmY/yPmdfV2iadU/s400/MountainRunEle.png" alt="" id="BLOGGER_PHOTO_ID_5498356642138906834" border="0" /></a>I was not able to run the time/distance I wanted to up to IMSG at what I thought was a safe increase. It has taken me a long time but slow growth is lasting growth I guess. This week was the first time since I ran the 30/30 that I took my running volume to a new level but I still have a looong ways to go. That is the fun part. I am still looking forward to running a double marathon someday... ;-)<br /><br />Oh, and we got a new GoPro camera too. SICK! Can't wait to start editing some of the shots I got this weekend on our mountain bike rides and under water swim shots. Here is a quick edit from my ride with JHar on Saturday on our way back down through Whiting Ranch. Dont worry J . . . I took out BOTH of your crashes!<br /><br /><div style="text-align: center;"><object width="600" height="600"><param name="allowfullscreen" value="true"><param name="allowscriptaccess" value="always"><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=13678432&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1"><embed src="http://vimeo.com/moogaloop.swf?clip_id=13678432&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="600" height="360"></embed></object></div><p>In the water, I joined <a href="http://www.novamasters.com/">NOVA Aquatics</a> this weekend for my first masters swim meet. Quite the experience! Even with the 1500 meter event in the mix I learned that the top swimmers spend much of their time in the anaerobic zone absolutely smashing themselves only to repeat it again and again for each event over a three day period. Nutz! I got to try out the <a href="http://www.blueseventy.com/products/detail/nero_tx">blueseventy nero</a> and I have got to say it really does work! I maybe squeezing a pair of tri shorts under them for Kona or if tri shorts dont fit a speedo to rock on the run ;-)<br /></p></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TE4aAJgKC6I/AAAAAAAAEnE/NFS0YRBAq6k/s1600/GOPR0128.JPG"><br /></a><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TE4Z-4Jr7qI/AAAAAAAAEm0/V5wi_XaXQ10/s1600/GOPR0124.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TE4Z-4Jr7qI/AAAAAAAAEm0/V5wi_XaXQ10/s400/GOPR0124.JPG" alt="" id="BLOGGER_PHOTO_ID_5498360763081551522" border="0" /></a><span style="font-size:85%;">swimmers take your mark</span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TE4Z_XBcQ3I/AAAAAAAAEm8/1qK11kZzcgc/s1600/GOPR0126.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TE4Z_XBcQ3I/AAAAAAAAEm8/1qK11kZzcgc/s400/GOPR0126.JPG" alt="" id="BLOGGER_PHOTO_ID_5498360771368469362" border="0" /></a><span style="font-size:85%;">get set</span><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TE4ZZNGcIHI/AAAAAAAAEms/XFVAo7Z0BkA/s1600/GOPR0127x.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TE4ZZNGcIHI/AAAAAAAAEms/XFVAo7Z0BkA/s400/GOPR0127x.JPG" alt="" id="BLOGGER_PHOTO_ID_5498360115870048370" border="0" /></a><span style="font-size:85%;">AAARRRGGGGGG!!!!<br /></span></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TE4aAJgKC6I/AAAAAAAAEnE/NFS0YRBAq6k/s1600/GOPR0128.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TE4aAJgKC6I/AAAAAAAAEnE/NFS0YRBAq6k/s400/GOPR0128.JPG" alt="" id="BLOGGER_PHOTO_ID_5498360784919071650" border="0" /></a><span style="font-size:85%;">I heard that all weekend long!<br /></span></div><br /><div style="text-align: justify;">The relay races were my favorite part of the meet. Complete chaos and intensity swimming at a higher level knowing that we were working for a team and it was down to the last few relays to decide the team results. Most of us had four relays back to back across different events and they were ALL OUT EFFORTS. FUN! Nova ended up taking the overall team win by just a few points and it took everyone on the team to make it happen. Very cool!<br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TE5o2bUiSrI/AAAAAAAAEnQ/VHoUMOTCkaM/s1600/GOPR0100.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TE5o2bUiSrI/AAAAAAAAEnQ/VHoUMOTCkaM/s400/GOPR0100.JPG" alt="" id="BLOGGER_PHOTO_ID_5498447479322069682" border="0" /></a><span style="font-size:85%;">the relay craze in the heat of battle<br /></span></div><br /><div style="text-align: justify;">It served as a good speed <a href="http://picasaweb.google.com/lh/photo/7a51rEi5dMh3vJV7aenOzg?feat=embedwebsite">baseline</a> benchmark for me and I was happy that there were a few longer swims. I wish now that I would have signed up for all of the races and strokes. Next weekend will be a good distance swim baseline for me at the <a href="http://www.lajollacoveswimclub.org/Templates/ToBInfo.htm">tour of buoys</a> 5 mile open water swim. No wetsuits so I am just a bit worried about getting to cold but thanks to some advice from <a href="http://www.charisawernick.com/">Charisa</a> I should have some hot coco and coffee on deck with Monique.<br /><br />Until then it is back to the grind(working in LA now) but hoping to check in early at home tonight and get some much needed sleep. I have a big week on tap!<br /><br /></div>Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com4tag:blogger.com,1999:blog-1307403041605551818.post-56911283916727338692010-07-22T16:41:00.001-07:002010-11-21T23:48:55.948-08:00CampingWhat i learned and the bugs I ate.Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com0tag:blogger.com,1999:blog-1307403041605551818.post-91596171785107731812010-06-29T10:36:00.001-07:002010-07-02T19:04:17.210-07:00XTERRA East Championship Race Report“Understanding motivation is important because it is an essential part of any negotiation. Many jobs require negotiation with others - athletics requires negotiation with one's self!” -<a href="http://endurancecorner.com/">Gordo Byrn</a><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_6i_kmOpXJtE/TC4SWuYKgAI/AAAAAAAAA-Y/J2FKXx8-dH4/s1600/XterraLogo.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 136px;" src="http://1.bp.blogspot.com/_6i_kmOpXJtE/TC4SWuYKgAI/AAAAAAAAA-Y/J2FKXx8-dH4/s400/XterraLogo.JPG" alt="" id="BLOGGER_PHOTO_ID_5489345177427017730" border="0" /></a><br /><div style="text-align: justify;">I really had to examine why I was trying to get back into an Xterra, trying to get to Worlds again to qualify to do "the double" and why I was dreaming of attempting "the triple". I could negotiate some pretty interesting deals with work and figure a way around the travel and money to get there but could I find the mojo to keep it rolling? In the "zone" of race time there is only one person to negotiate with and you save yourself a huge load by being brutally honest about your motivations. If you can walk away with a win-win reason behind your efforts you have all the fuel you need to get you to the next station.<br /><br />We have had a pretty busy travel schedule the last few weeks. Our plans to get out to the EC camp in Boulder were just about finished before I managed to sneak in a layover in Richmond Virgina so Monique and I could race the East Coast Championship race. It was just about the only Xterra we would be able to race all year and I have been missing the high heart pounding fun in the dirt. We had about 3 days back from Hawaii to ship our road bikes to Boulder, unpack and pack up our mountain bikes for some off-road racing. Xterra Time!<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_6i_kmOpXJtE/TC4SVOudyfI/AAAAAAAAA-I/n1ggrfbrjp8/s1600/IMG01344-20100620-1056.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_6i_kmOpXJtE/TC4SVOudyfI/AAAAAAAAA-I/n1ggrfbrjp8/s400/IMG01344-20100620-1056.jpg" alt="" id="BLOGGER_PHOTO_ID_5489345151750752754" border="0" /></a>Last year going to the Xterra CUP races was just about the limit of my ability to "race" and I thought it was at the edge of my endurance. After a few months of training and knocking out an Ironman I was not really worried about my endurance but the pain of a short race. With temperatures in the triple digits the event organizers decided to cut a few miles out of the bike course to make it even shorter. One thing that I have learned over the last year in racing and training is that, as Chris McDonald said "<span class="status-body"><span class="status-content"><span class="entry-content">racing short course is HARD!! I will take 8 hours of dull pain over 1 of shear hell any day." Going back to a 2 hour race was a good reminder but the condensed experience of the race was just as much fun...just intensely more fun than what I have gotten use to...I would prefer to spread it out over a day. . . or three.</span></span></span><br /><span class="status-body"><span class="status-content"><span class="entry-content"></span></span></span></div><span class="status-body"><span class="status-content"><span class="entry-content"></span></span></span><br /><br /><div style="text-align: justify;">All of that hard swimming I have been doing with Nova and the recent open water races must be working. As we started the swim and headed up the James river I pulled out a group on the right side. I could see the lead pack and made my way up to them and got in the 3rd or 4th position. MUCH easier than trying to stay on the feet of Michael Collins during our team time trial race. I pulled up to the lead swimmer and just hung out in the draft swimming and switching leads at what felt like an easy pace. Good start to a quick race!<br /><br />We made it to Browns Island and were off on our feet to sprint over some dirt roads around the island and back into the water. That got my heart back pumping in my throat! I think there were 3 or 4 of us who regrouped after the island to the next buoy and then I just decided I may have a chance to be the first out of the water and really felt like I was not doing any work yet so I turned up the pace. Its a short race anyways right?<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_6i_kmOpXJtE/TC4gkUeQfkI/AAAAAAAAA_A/Zftk-i9DFok/s1600/Picture+2.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 257px; height: 385px;" src="http://2.bp.blogspot.com/_6i_kmOpXJtE/TC4gkUeQfkI/AAAAAAAAA_A/Zftk-i9DFok/s400/Picture+2.png" alt="" id="BLOGGER_PHOTO_ID_5489360804154211906" border="0" /></a>I'm glad I took my blueseventy PZ3 suit! Not only did it help me swim faster but gave me some protection against the shallow rocks. Monique and I both had our hands and knees pretty scraped up from swimming over rocks at times... Adventure in the water! After the next buoy, I turned up the pace and just held a comfortable hard pace until we finished. I got ahead of the group and was able to get out of the water first right before my buddy Fred Smith. Cool! Now back to the heart in my throat running to T1.<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_6i_kmOpXJtE/TC4S_7NHIAI/AAAAAAAAA-4/-es6SlhuZCM/s1600/Picture+6.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 251px; height: 384px;" src="http://3.bp.blogspot.com/_6i_kmOpXJtE/TC4S_7NHIAI/AAAAAAAAA-4/-es6SlhuZCM/s400/Picture+6.png" alt="" id="BLOGGER_PHOTO_ID_5489345885244956674" border="0" /></a>The bike course was pretty sick! At one point we were carrying our bikes up about 5 flights of 6 stairs each. There were areas where we were in a deep forest that drowned out sounds from all around. I rode most of the course with Fred and Damian (just like the start of Worlds last year) and Fred got off course then I followed Damian and it sounded like a lot of folks were getting a bit off here and there. I was definitely sore from all of the technical bump and grind. I have not been on my MTB as much recently and it showed.<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_6i_kmOpXJtE/TC4SUmAka9I/AAAAAAAAA-A/fhX8yaCznKs/s1600/EastChampsBike2.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 253px; height: 384px;" src="http://3.bp.blogspot.com/_6i_kmOpXJtE/TC4SUmAka9I/AAAAAAAAA-A/fhX8yaCznKs/s400/EastChampsBike2.png" alt="" id="BLOGGER_PHOTO_ID_5489345140820831186" border="0" /></a>Getting into T2 I knew Fred was just ahead of me and we had been riding with some of the pro field that had a bit of a head start so I knew we were somewhere near the front. As much as I thought the race would go by fast my body was not use to holding that much lactate and the bike felt like it was so long! The run was a bit of the same where I felt like I could dial it back 10-20sec per mile pace and run forever but that fast pace was just a foreign feel. In true Xterra style we found ourselves crossing streams, jumping rocks, over bridges, running up stairs and ridges that required pushing both hands on your knees to get enough power to keep you moving. Between some of those sections were all out flat sections were it felt like a track session...only I have not been to the track! The adventure of the scramble was a huge motivator.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_6i_kmOpXJtE/TC4m0OZIb6I/AAAAAAAAA_I/ZoOHG7AONy0/s1600/Picture+5.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 258px; height: 383px;" src="http://1.bp.blogspot.com/_6i_kmOpXJtE/TC4m0OZIb6I/AAAAAAAAA_I/ZoOHG7AONy0/s400/Picture+5.png" alt="" id="BLOGGER_PHOTO_ID_5489367674469773218" border="0" /></a>At mile 5 I was told I have about an 8 minute lead on the next amateur and I knew Fred was up front and out of site. The last section over the bridge and back to the finish line I could get a good view behind me and decided to hold back the pace a bit. Running in the heat with the next week of Boulder camp at elevation began to come to the front of my mind and my negotiations of sprinting the finish started. Perhaps one of the first races I didn't go "all out" until the end but I believe it was fitting. I finished 15 minutes ahead of the next guy in my age group so looking back I am glad I made the call to dial it down a bit. Boulder would prove I needed all the mojo I could muster!<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_6i_kmOpXJtE/TC4S9mXv3NI/AAAAAAAAA-g/Se26vqTrzlQ/s1600/Picture+1.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 268px;" src="http://2.bp.blogspot.com/_6i_kmOpXJtE/TC4S9mXv3NI/AAAAAAAAA-g/Se26vqTrzlQ/s400/Picture+1.png" alt="" id="BLOGGER_PHOTO_ID_5489345845292686546" border="0" /></a>The venue was VERY cool and as much as each Xterra I have been to incorporates some of the best views of the area, beautiful single track and challenging climbs the Richmond course was quite unique. We were buried in the heart of a city where we would run and ride up and down stairs and bridges but we would also ride and run some technical single track that made me feel like we were a million miles from civilization. Swimming in a river with a side current, climbing over rocks in the shallows along the way to a run through Browns island before finishing the swim was just the fit for such a diverse course. One of the many reasons why I love Xterra.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_6i_kmOpXJtE/TC4SVnzBzaI/AAAAAAAAA-Q/uxRIwTZBOWA/s1600/SkinfitDC.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_6i_kmOpXJtE/TC4SVnzBzaI/AAAAAAAAA-Q/uxRIwTZBOWA/s400/SkinfitDC.jpg" alt="" id="BLOGGER_PHOTO_ID_5489345158480776610" border="0" /></a><br /><div style="text-align: justify;">I could learn a lot from <a href="http://trevorglavin.blogspot.com/2010/06/richmond-rr.html">Trevor</a>! He had another solid race and he is one of those guys I wish I could hang out with more often. He has the negotiations in check inside and outside of racing...balancing life, business and charging full speed ahead! Getting back to a shorter race reminded me that every second counts and in a race this quick you don't have time to dilly dally...Commit and stick to the plan! Monique had one of her best races and strongest Xterra efforts. She is mentally tough and it is scary to think what she could do if she trained for some speed. I wrapped it up in 2nd place age group (2nd amateur) and that got me a slot to race in the Xterra Worlds. Now with the opportunity of racing Kona (Ironman World Chamionsips) and Maui (Xterra World Championships) I can combine my finish times of each for "the double". I think it would just be fun to be at both races and maybe finish out the year with another big race but I am still waiting to hear about that one. I also qualified to race the first ever<a href="http://www.triathlon.org/events/event/2011_extremadura_itu_cross_triathlon_world_championships/"> ITU Cross World Championships </a>next year in Spain. Monique has her eye on a trip there anyways...<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_6i_kmOpXJtE/TC4S-kwDi5I/AAAAAAAAA-o/jFcITwSOXXo/s1600/IMG01352-20100620-1249.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_6i_kmOpXJtE/TC4S-kwDi5I/AAAAAAAAA-o/jFcITwSOXXo/s400/IMG01352-20100620-1249.jpg" alt="" id="BLOGGER_PHOTO_ID_5489345862037638034" border="0" /></a>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-1307403041605551818.post-3586491514194029202010-06-23T20:24:00.000-07:002010-06-30T14:48:39.267-07:00traveling, resting and feeling lucky(grateful)<div style="text-align: justify;">The last couple of weeks have been an interesting learning experience. I made some good decisions, some bad decisions and fortunately had some luck along the way. When we got back from Hawaii we had a few days to unpack get caught up on work and then the plan was to get out to Boulder early for the <a href="http://www.endurancecorner.com/services/boulder_summer_camp">Endurance Corner</a> camp. That should have been enough stress travel to hold us over! Somewhere in my overzealous excitement to race, I added a for a layover in Richmond Virgina long the way where there just happened to be the <a href="http://xterraplanet.com/races/race.cfm?race_id=1102">Xterra East Championship</a> race the same weekend. Imagine that! It all looked good on paper anyways.<br /><br />I had been inching to do a "fast" race for a while and have gone back and forth between a number of races. I originally set my sights on the Auburn Half Ironman (with a name like The Worlds Toughest Half it caught my eye!) and then I signed up for the Deuceman Half in Arizona. After not doing these race I found myself racing in training here and there... That was OK as Gordo has me on the "boys just want to have fun" program for now but I was feeling pretty shelled from the intensity and was ready for an unload before getting back on the program for the Kona build. After putting aside some longer races closer to home I signed up for a very short race on the other side of the US. Not much to say about it now but it did feel real good to be racing an Xterra again. The journey to get there was more of an experience. Race report on the way...<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TCLYbAGwoLI/AAAAAAAAEk4/HbyM5M72fes/s1600/IMG01311-20100619-1347.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TCLYbAGwoLI/AAAAAAAAEk4/HbyM5M72fes/s400/IMG01311-20100619-1347.jpg" alt="" id="BLOGGER_PHOTO_ID_5486185254487105714" border="0" /></a>I was reminded that you can rest and not be rested. Laying on the beach in Hawaii should have been a good time to mentally and physically freshen up. . . and it was for the first few days. However, getting a tan actually does rob some energy in a weird way. I'm not complaining at all! Believe me there is a good reason why you should be "hydrating" and laying down when you are bronzing. Clearly, this is hard work. Something to keep in mind before Kona too. Don't expect to tan up and feel rested if you get to the island a few days before the race. That is the time to head for the shade. Back to the rest part. By the end of the week I had some late nights and some long drinks. That mixed with eating all kinds of "food" that I have not had in a long time left me feeling pretty behind by the time we finished up our final flight home. Lucky for me the good times were worth it and the timing was good.<br /></div><br /><div style="text-align: justify;">After getting back from Hawaii we had a few days to catch up on work, unpack/pack before flying into Richmond, racing and flying into Boulder to recover from the race at altitude and at a training camp. Sometimes I wonder if I have learned anything at all!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TCLbCOX5KEI/AAAAAAAAElU/7Q45SQ4f51A/s1600/boulder_1.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 264px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TCLbCOX5KEI/AAAAAAAAElU/7Q45SQ4f51A/s400/boulder_1.jpg" alt="" id="BLOGGER_PHOTO_ID_5486188127355217986" border="0" /></a><br />The beauty of Boulder and encouragement from the team here is enough to fuel us, even if we missed out on all of our sleep, we feel very lucky to be here. The value of the Endurance Corner camps is extreme when you consider the resources, wisdom shared, encouragement given and time saved from the mistakes you will avoid by trying to go at it in your own way. The training and "races" that we are experiencing everyday is a lot of fun and meeting new friends gives a special kick to the effort and enjoyment of the training too. Monique and I have also spent our off time touring Boulder on bikes. We REALLY like it here<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TCLjDWJvz_I/AAAAAAAAElg/DyKVXOgox2M/s1600/IMG01388-20100622-0548.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TCLjDWJvz_I/AAAAAAAAElg/DyKVXOgox2M/s400/IMG01388-20100622-0548.jpg" alt="" id="BLOGGER_PHOTO_ID_5486196942716260338" border="0" /></a><br />There is also an added element that makes recovery just a bit better when you have support on every ride, food provided and getting pointers from the sports best. With seven coaches, guest speakers and specific skill review days it just gets better and better. We have had <a href="http://www.chrissiewellington.org/">Chrissie Wellington</a>, <a href="http://www.bobbymcgee.com/">Bobby McGee</a>, <a href="http://www.team-bennett.com/">Laura and Gregg Bennett</a>, <a href="http://www.craigalexander.net/">Craig Alexander</a> and it is just Wednesday! I am telling you this because I want YOU at the next camp so we can hang and crush some dreams in a remote location! Block out your schedule for the next camp and make sure you freshen up a bit before arriving ;-)<br /><br />I feel luck and I am learning. Meeting and talking with some of the people here is quite encouraging and humbling. They are so down to earth and balanced in life. I believe being at that level (and putting in that training volume/intensity) requires a balance in life and commitment to purpose that is superior. When I get tired, I spend... I spend money, energy and cycles and become I am horribly inefficient. This comes more often than not when I am out of balance and make some bad decisions and try to muscle out of it. That does not work well for the long haul... Being tired highlights my bad habit(s) and provides a good reminder.. At least it gives me something to work on...there is no quick fix. Taking the long view of things and commitment to purpose often helps to get efficient fast but it takes a long time to make it stick. "There is no easy way"<br /><br />Tomorrow is off to the pool early so it is off to bed for now. Its been a good week so far!</div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TCLYcIAiCsI/AAAAAAAAElA/VKu1ndXBwxQ/s1600/IMG01338-20100620-0649.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TCLYcIAiCsI/AAAAAAAAElA/VKu1ndXBwxQ/s400/IMG01338-20100620-0649.jpg" alt="" id="BLOGGER_PHOTO_ID_5486185273788336834" border="0" /></a><span style="font-size:85%;"><br /></span></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TCLYdp33vHI/AAAAAAAAElI/6PXEZRdRc9U/s1600/IMG01416-20100623-1918.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TCLYdp33vHI/AAAAAAAAElI/6PXEZRdRc9U/s400/IMG01416-20100623-1918.jpg" alt="" id="BLOGGER_PHOTO_ID_5486185300058684530" border="0" /></a><span style="font-size:85%;"><br /></span></div>Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com2tag:blogger.com,1999:blog-1307403041605551818.post-29600675114032578772010-06-18T00:37:00.000-07:002010-06-19T21:03:43.347-07:00Top Producers<span style="font-size:100%;"><b face="georgia"></b></span> <p class="MsoNormal" style="text-align: justify; line-height: normal;"><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 12"><meta name="Originator" content="Microsoft Word 12"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:trackmoves/> <w:trackformatting/> <w:punctuationkerning/> <w:validateagainstschemas/> 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mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-qformat:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin;} </style> <![endif]--><span style=";font-family:";" >This last week, Monique and I were fortunate enough to join my co-workers and their spouses for an amazing vacation at the <a href="http://www.kahalaresort.com/"><span style="color:blue;">Kahala Resort</span></a> on Oahu. My employer has been hosting a “top producers” club trip the last few years for the top sales reps and this year they opened it up to take two guys from the Engineering side of the house. I was probably more shocked and excited than anyone that I made the trip! <o:p></o:p></span></p><span style="font-size:100%;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TB2NW2uHu6I/AAAAAAAAEkM/kzOpi0P2lCM/s1600/TopTree.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TB2NW2uHu6I/AAAAAAAAEkM/kzOpi0P2lCM/s400/TopTree.jpg" alt="" id="BLOGGER_PHOTO_ID_5484695344992730018" border="0" /></a></span><p class="MsoNormal" style="text-align: justify; line-height: normal;"><span style=";font-family:";" >When I had my performance review a while back, James asked me how it went... I txt him my honest reply “i didn’t get fired” and I have had that approach to my own review recently. I guess burning the candle at both ends has some advantages but more importantly “time” spent working is not the primary indicator of getting to the top…That got me thinking. I don’t feel like I am a top producer but here I had a chance to take some notes on just what these top producers do to land a trip in paradise.<span style=""> </span><span style=""> </span></span><span style=";font-family:";" >Don’t get me wrong, I was humbled to go and I maybe on the receiving end of some top producers charity more than anything so I have no place to boast….</span><span style=";font-family:";" >My work is not something I often blog about and in fact I usually try to stick to race reports or trail time but there is just as much learning and cross over in my work life. It’s time for me to start taking notes and learning lessons on all fronts. Now I am seeing real balance! <o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><span style=";font-family:";" >Without question every individual had displayed these qualities below not only during our normal working days but also during our trip together.<span style=""> </span>Of course, there are things like teamwork, work ethic, going the extra mile, having fun, discarding excuses, and a huge list that go on and on and are vital to one success.<span style=""> </span>This is by no means an exhaustive list but just some key things that really hit home with me because they were personal, common among every person on the trip and I saw them acted upon not only on a daily basis but before my eyes during the trip.<span style=""> </span>Enter my warped paradigm perception of sport, dreaming and work flow efficiency infatuation . . . or just some of the things I was chewing on while I was laying on the sand.</span></p> <p class="MsoNormal" style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TB2RSnfiJjI/AAAAAAAAEks/WAOvXOZoxaw/s1600/deepthoughts.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TB2RSnfiJjI/AAAAAAAAEks/WAOvXOZoxaw/s400/deepthoughts.jpg" alt="" id="BLOGGER_PHOTO_ID_5484699670232049202" border="0" /></a><a style="font-family: georgia;" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TB2NYOo8HEI/AAAAAAAAEkc/YD8jV0xFlM4/s1600/KahalaSunrise.jpg">
<br /></a><b style=""><span style=";font-family:";" >Departure state does not matter</span></b><span style=";font-family:";" > – Before I started looking at the similarities between our group, I was overwhelmed by the diversity of our team.<span style=""> </span>While some people may have been groomed into successful traits others must have been digging under rocks to find the focus to get anything done.<span style=""> </span>In many ways, I believe this plays an advantage to our success as a team.<span style=""> </span>The key was that each person knew what it was that motivated them to focus on the arrival more than the baggage behind.<span style=""> </span>I could slice and dice this in so many ways but we had a huge variation in the makeup of the group and it just proved to me that it does not matter where you flew in from as long as you are working on where you are going.<span style=""> </span>Paradise, by the way, is a good destination.</span></p><p class="MsoNormal" style="text-align: justify;"><span style="font-size:100%;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TB2NVb9xx_I/AAAAAAAAEj8/zT0MYGBNCwE/s1600/TopProducers.png"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 269px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TB2NVb9xx_I/AAAAAAAAEj8/zT0MYGBNCwE/s400/TopProducers.png" alt="" id="BLOGGER_PHOTO_ID_5484695320630773746" border="0" /></a></span><span style=";font-family:";" ><span style=""> </span></span></p> <p class="MsoNormal" style="text-align: justify;"><span style=";font-family:";" ><span style=""> </span>“<b style="">DO WORK</b>” – I know this sounds like cranking out some major training miles or slamming the hammer down at a race but the cross over for the specific work ethic is so intriguingly similar to me that it is what started me collecting thoughts about this post.<span style=""> </span>How do these people land bigger deals, generate more revenue and simply more work output with the same resources and time?<span style=""> </span>Is this work measured any different than the black and while kilojules of power output measured on a power meter? <span style=""> </span>Trip merit was all based on number.<span style=""> </span>Rate of perceived effort (or worthiness for that matter) was not going to get you on the trip.<span style=""> </span><span style=""> </span>These top producers do not spend time on excuses.<span style=""> </span>They <span style=""> </span>take what they have, set sights on where they want to go and get to work.<span style=""> </span>The difference with this sales team and sport was that these individuals never considered themselves <i style="">talented</i> or that they had a genetic advantage to perform.<span style=""> </span>They understand that it is the act of <i style="">doing the work</i>, at all levels, over and over again that builds the skills, focus and experience needed to fuel the flight as you correct course along the way to success.<span style=""> </span>Work is the process.<span style=""> </span>The process is work.<span style=""> </span>Correcting course to work more intelligently along the way is the difference between good and great.<span style=""> </span>It is a matter of effectiveness over efficiency.<span style=""> </span>Yes, it is nice to have time management and be efficient but it is much better to be effective and have time to spare.<span style=""> </span>After all, in the end, that will allow you to do more work and get to your destination faster.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style=";font-family:";" >Partners</span></b><span style=";font-family:";" > – Everyone had partner that significantly contributed to the ability of the individuals ability to “do work” and keep it consistent.<span style=""> </span>Your team will catch you when you fall but this partner is more likely not to let you trip to begin with.<span style=""> </span>All of the spouses and partners are either working themselves, raising kids, traveling, etc. (lets be honest we are all busy with our own needs) but one key I found similar to each person was the belief that the partner had in their top performer.<span style=""> </span>This was a call to action belief to support that partner by putting their own energies (spiritually, mentally & physically) ahead of their own needs.<span style=""> </span>Although it may never have been spoken or agreed upon between the couples, the receiving end was just as aware of this as the giving side. <span style=""> </span>An innate trust that allowed them to dream just a little bigger, work a little harder or risk a little more knowing someone was committed to them and the journey good or bad.</span></p> <p class="MsoNormal" style="text-align: justify;"><span style="font-size:100%;"><a style="font-family: georgia;" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TB2NXdV49dI/AAAAAAAAEkU/ahgfX7zpVmM/s1600/flyAway.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TB2NXdV49dI/AAAAAAAAEkU/ahgfX7zpVmM/s400/flyAway.jpg" alt="" id="BLOGGER_PHOTO_ID_5484695355360081362" border="0" /></a></span>
<br /><span style=";font-family:";" ><span style=""> </span><o:p></o:p></span><b style=""><span style=";font-family:";" >Routine</span></b><span style=";font-family:";" > – Even the crew of Gilligan’s Island fell into their unique routine after three years on the island.<span style=""> </span>The professors inventions where adjusted from metal gadgets to coconuts but his routine around his creative process continued.<span style=""> </span>This is something that is not unique to this trait. Your habits will follow you wherever you go….even on a deserted island.<span style=""> </span>Routine is consistency, the secret sauce behind big work , so make sure it is working for you and not against you.<span style=""> All</span> of the top producers I watched followed their routine to success on a daily basis.<span style=""> </span>The routines were as different as the individuals themselves but they kept what worked for them, got ride of what didn’t and put it on repeat.<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style=";font-family:";" >Multi-Sporters</span></b><span style=";font-family:";" > – Sometimes runners will swim to cross train and mix it up.<span style=""> </span>Most single sport athletes believe in the value of a good resistance training program to aid in balanced strength and some protection against injury.<span style=""> </span>That is cross training.<span style=""> </span>The top producers I got to witness were more like triathletes.<span style=""> </span>They purposefully set out to become effective at multiple job roles and were just as excited and driven to complete tasks that were not in their job description.<span style=""> </span>This added to the team work, their skill sets, balance and maybe job security but I do not believe this was the primary reason behind their decision to excel at multiple roles.<span style=""> </span>They were not wearing multiple hats just for a season or when things got hectic and they needed to help out the team.<span style=""> </span>That is multitasking.<span style=""> </span>These multi-sporters must have seen a bigger value in the balance of being effective through the entire process because it was all part of the fun.<span style=""> </span>They complete multiple jobs day in and day out because they value the entire development of getting better at the process and the more opportunity they have to exercise their skills in a new environment the better the environment is for them.<span style=""> </span><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style=";font-family:";" >Follow up</span></b><span style=";font-family:";" > – Sales people are on the phone all the time!<span style=""> </span>It looks that way to me when I am with these folks during the work week but it is just one example of what it takes to close the deal.<span style=""> </span>Did you ever start a story and get interrupted and have someone follow up with you later to ask how the story ends?<span style=""> </span>How did that make you feel?<span style=""> </span><span style=""> </span>I always see the best athletes who already have a consistent training schedule, getting enough sleep, eating right and have a life balance looking for what can make them better and follow up on every response to their training.<span style=""> </span>They want more and are willing to invest the time to go back and close the loop.<span style=""> </span>Do you search out every detail of your passion to find the “secrets” that most people overlook?<o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><span style=";font-family:";" >Woody Allen said, “80% of success is just showing up” but if you want to rise above even that 80% over achiever status, following up will get you to the next level.<span style=""> </span>Top performers understand the additional kick from a good follow up.<span style=""> </span>Call it attention to detail, passion to look for more and chase down every lead or good closing skills but following up pays huge dividends.<span style=""> </span><o:p></o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><b style=""><span style=";font-family:";" >Charity</span></b><span style=";font-family:";" > – giving to someone who cannot repay you.<span style=""> </span>I found this one particularly interesting because of the vast diversity of our group yet everyone gave to someone who would never be able to repay them and did not expect anything back.<span style=""> </span>While the motivations behind the giving are forever unknown and may even at times even be a negative driver (greed, pride, etc) it was a action that all of them displayed as a necessary deed in the character of a top producer.<span style=""> </span>I see this everyday working with these people and saw each individual performing this on the trip.<span style=""> </span>Maybe why I was invited on the trip!?!</span></p> <p class="MsoNormal" style="text-align: justify;"><span style=";font-family:";" ><o:p> </o:p></span></p> <p class="MsoNormal" style="text-align: justify;"><span style="font-size:100%;"><a style="font-family: georgia;" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TB2NYOo8HEI/AAAAAAAAEkc/YD8jV0xFlM4/s1600/KahalaSunrise.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TB2NYOo8HEI/AAAAAAAAEkc/YD8jV0xFlM4/s400/KahalaSunrise.jpg" alt="" id="BLOGGER_PHOTO_ID_5484695368593316930" border="0" /></a></span>
<br /><span style=";font-family:";" ><span style=""> </span>In the end, earning a spot on the trip was all about numbers…<span style=""> </span>Thank God that life is not that way!<span style=""> </span>The balance of life will keep focus on things much more interesting than just a number game but when work does need to get done, it is always helpful to have the tools of good habits at your side.<span style=""> </span><o:p></o:p></span></p><p></p><span style="font-size:100%;"><span style="line-height: 115%;font-size:9pt;" ><o:p></o:p></span></span><span style="font-size:100%;"><span style="line-height: 115%;font-size:9pt;" ><o:p></o:p></span></span> <p class="MsoNormal" style="text-align: justify;font-family:georgia;"><span style="font-size:100%;"><span style="line-height: 115%;font-size:9pt;" ><o:p> </o:p></span></span></p> <p class="MsoNormal" style="text-align: justify;font-family:arial;"><span style="font-size:100%;"><span style="line-height: 115%;font-size:9pt;" ><o:p> </o:p></span></span></p> Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com4tag:blogger.com,1999:blog-1307403041605551818.post-64318145866164049982010-06-09T12:34:00.001-07:002010-06-10T06:05:20.371-07:00swimming with the sharks and riding with the snakesInstead of driving over 20 hours this weekend to a race that we just got keen on and signed up for the same week..Monique and I opted to stay home and enjoy a quite weekend with the animals.<br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_6i_kmOpXJtE/TBB0wvD2KwI/AAAAAAAAA1I/-ouixgA-RFg/s1600/HBswim.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="http://3.bp.blogspot.com/_6i_kmOpXJtE/TBB0wvD2KwI/AAAAAAAAA1I/-ouixgA-RFg/s400/HBswim.jpg" alt="" id="BLOGGER_PHOTO_ID_5481009127125035778" border="0" /></a>Saturday, we slept in, had a good breakfast and rolled over to the start of the <a href="http://www.playadelrun.com/results.html">Playa Del Run</a> in Huntington Beach(down the street). A few friends were out to race from OC Multisports and Nova doing the aquathon and run. I opted for the 1 mile open water swim and Monique jumped into the 10K run. We signed up just minutes before the race and it was fun, easy and simple. Perfect weekend stress<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_6i_kmOpXJtE/TBB0xMcgwfI/AAAAAAAAA1Q/wopVWWZFgqk/s1600/simplepleasures.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 296px;" src="http://3.bp.blogspot.com/_6i_kmOpXJtE/TBB0xMcgwfI/AAAAAAAAA1Q/wopVWWZFgqk/s400/simplepleasures.jpg" alt="" id="BLOGGER_PHOTO_ID_5481009135013118450" border="0" /></a>Last year, I did a couple of open water swims and was seriously schooled by some 13 year old girls(the real sharks in the water) and big beer belly dudes. These are usually the two fastest category swimmers out there for some reason?!? It just goes to show how much technique is driving the speed in swimming.<br /><br />This was another opportunity to see what trying to swim "fast" would feel like and I was bound to learn something new by the end of the weekend that would take my swimming to new levels...good or bad! Going out just about as hard as I could without the worry of a bike ride or run after wards really sets the bar for a "hard" swim effort. I wrapped up the swim and got to watch Monique drop over 10 minutes off of her 10K PB. We got hamburgers and lots of good chats with friends after the race. Good times!<br /><br />Next up was some local dirt. 1 track please! Local trails are in pristine condition and we got to roll out with some friends and special guest, still in town, my buddy Sean Clancy. It is hard to imagine all of the cactus, laughs, barb wire....adventure we found ourselves in just tooling around El Moro on a weekend ride. We saw <a href="http://www.youtube.com/watch?v=-OQHY3qIfZ4">snakes</a> and we acted like animals knocking out the hilliest run after our ride dropping down to Laguna Beach and back. Sean's secret sauce run "the big ben loop". Epic!<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_6i_kmOpXJtE/TBB0xovPKGI/AAAAAAAAA1Y/J4B8pUEYro4/s1600/1track.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_6i_kmOpXJtE/TBB0xovPKGI/AAAAAAAAA1Y/J4B8pUEYro4/s400/1track.jpg" alt="" id="BLOGGER_PHOTO_ID_5481009142607849570" border="0" /></a><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_6i_kmOpXJtE/TBB0yNNBnHI/AAAAAAAAA1g/kjraykns2kA/s1600/Clancy.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_6i_kmOpXJtE/TBB0yNNBnHI/AAAAAAAAA1g/kjraykns2kA/s400/Clancy.jpg" alt="" id="BLOGGER_PHOTO_ID_5481009152396467314" border="0" /></a><span style="font-size:85%;">Sean going wide on the OC 1 track</span><br /></div><br />Sunday it was time to take my medicine! The<a href="http://www.pacificopenwater.com/"> Pacific Open Water Championships</a> were just down the street and featured the main event, a 10K swim on Saturday and some 1-5K swims on Sunday. Michael Collins asked me to join him and Jim for a team time trail 2K race. I have never seen anything like this and even when I expected to see a "swim meet" scene it was very different. I love open water swimming! There was a huge looking course setup at the Marine stadium in Long Beach with a 2K lap and unique looking finish shoot.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TBCDqtcsoKI/AAAAAAAAEjI/-5DvkHoP3W4/s1600/IMG00902-20100606-1154.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/TBCDqtcsoKI/AAAAAAAAEjI/-5DvkHoP3W4/s400/IMG00902-20100606-1154.jpg" alt="" id="BLOGGER_PHOTO_ID_5481025516287598754" border="0" /></a><span style="font-size:85%;">the south side of the course<br /></span></div><br />Watching the sharks in the waves before our race was amazing. Huge packs of swimmers who managed to turn up the pace on the last lap after miles of swimming. The white wash explosion from the kicking was impressive! I was about to have the hardest swim of my life and just had no idea what I got myself into... Mike and Jim are FAST!<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TBB8Sg3F6VI/AAAAAAAAEi8/vjSFFMA9oiA/s1600/IMG00923-20100606-1322.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TBB8Sg3F6VI/AAAAAAAAEi8/vjSFFMA9oiA/s400/IMG00923-20100606-1322.jpg" alt="" id="BLOGGER_PHOTO_ID_5481017404010391890" border="0" /></a><span style="font-size:85%;">me, mike and John - The Nova 2.5 men (i was the .5!)<br /></span></div><br />The teams left with 30 seconds apart and we would try to stick to our strategy of rotating the lead and drafting as we worked our way around the 2K course. The goal was to start out smooth and . . . well. As we hit the second buoy and I was already anaerobic, red lining and a few yards behind the boys I knew I was going to be in trouble.<br /><br />To make (what felt like) a long swim a short story.... I ended up blowing up several times and was just stoked to finish. Not getting on or holding onto the draft in a triathlon is not that bad as a TTT race. If you loose the draft you simply try to get back on or swim at your own pace. When I was right on Mikes feet I felt like I was swimming at about 90% of max. As soon as I lost the draft I would basically blow up trying to catch up or Mike would slow down and let me get back on and get right back into the pain cave. Oh, thanks! I didn't want to let my team down and I had just enough of a draft to repeat this over and over and over. Taking my medicine!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_6i_kmOpXJtE/TBB0yzasLvI/AAAAAAAAA1o/rxUKKGKMERI/s1600/IMG00947-20100606-1343.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_6i_kmOpXJtE/TBB0yzasLvI/AAAAAAAAA1o/rxUKKGKMERI/s400/IMG00947-20100606-1343.jpg" alt="" id="BLOGGER_PHOTO_ID_5481009162654330610" border="0" /></a><br /><div style="text-align: justify;">In the end, I somehow had my enjoyment for swimming grow just a little bit more and I am looking forward to implementing some of the ideas that Mike mentioned. I felt really lucky to be swimming with my swim coach and glad that Mike and Jim didn't mind doing backstroke while they waited for me. Pushing yourself is hard when you are all by yourself but races help bring out the extra dream reaching ability. Sometimes races help you to go the extra mile or dig a little deeper but friends add another element that I cannot explain. <a href="http://jameswalshracing.com/2010/06/i-want-to-do-it-all.html">James</a> knows exactly what I am talking about. You want to do it all because the motivation, energy or whatever you need to power it shows up by the truck loads as fear falls behind. When you are racing with your friends you forget all about the sharks, snakes and any other hurtle . At times, even time itself or the clock does not really matter. You are just doing your best to lead when you can, keep up when you must and laugh at every moment while you race life with your friends. Sign me up for that one any weekend.<br /><br /><br /></div>Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com2tag:blogger.com,1999:blog-1307403041605551818.post-10349083506188860742010-06-04T13:43:00.000-07:002010-06-04T19:29:44.193-07:00plansMy racing schedule has been working itself out over the last few weeks or so...and so has the life plan. Monique and I have been more focused on planning than at any other time in our lives together. Dream big...then go crush it ;-)<br /><br />For this year it is looking pretty close to this (should have a formal on the new website soon)<br /><br /><div style="text-align: center;"> </div><table style="border-collapse: collapse; width: 402pt; text-align: left; margin-left: auto; margin-right: auto;" width="535" border="0" cellpadding="0" cellspacing="0"><col style="width: 92pt;" width="122"> <col style="width: 211pt;" width="281"> <col style="width: 99pt;" width="132"> <tbody><tr style="height: 15.75pt;" height="21"> <td class="xl75" colspan="2" style="height: 15.75pt; width: 303pt; font-family: courier new;" width="403" height="21"><span style="font-size:85%;">Tentative Race Schedule</span></td> <td class="xl76" style="width: 99pt; font-family: courier new;" width="132"><span style="font-size:85%;"><br /></span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">Feb 7th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://trailtime.blogspot.com/2010/02/runnin-riddin-and-lovin.html"><span style="color: rgb(0, 0, 0);">Surf City Half Marathon</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">Huntington, CA</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">March 27th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://www.ironmancalifornia.com/"><span style="color: rgb(0, 0, 0);">Oceanside 70.3 Half Ironman</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">Oceanside, CA</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">May 1st</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://www.ironmanstgeorge.com/"><span style="color: rgb(0, 0, 0);">Ironman Saint George<span style=""> </span></span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">St. George, UT</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl74" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">June 6th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://www.trisportsracing.com/html/deuceman_triathlon.html"><span style="color: rgb(0, 0, 0);">DuceMan Half Ironman Triathlon</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">Show Low, AZ</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">June 13th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://www.active.com/running/honolulu-hi/hibiscus-half-marathon-2010"><span style="color: rgb(0, 0, 0);">Hibiscus Half Marathon</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">Oahu, HI</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">June 20th-28th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://www.endurancecorner.com/services/boulder_summer_camp"><span style="color: rgb(0, 0, 0);">Endurance Corner Training Camp</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">Boulder, CO</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">July 17th-18th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://www.globalbiorhythmevents.com/2009-coolest-24-boggs-mountain/"><span style="color: rgb(0, 0, 0);">The Coolest - 24hr Solo MTB Race</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">Cobb, CA</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">July 24th-25th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://www.spma.net/meetforms/2010/lmc/fast10lcm.html"><span style="color: rgb(0, 0, 0);">SPMA SW Zone Championships (LCM)</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">Fullerton, CA</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">Aug 1st</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://www.lajollacoveswimclub.org/Templates/ToBInfo.htm"><span style="color: rgb(0, 0, 0);">Tour of Buoys-5Mile Open Water Swim</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">La Jolla, CA</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">Aug 14-15th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://www.checkpointtracker.com/events/76"><span style="color: rgb(0, 0, 0);">Gold RushAdventureRace(Team Nuun)</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">Redding, CA</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">Aug 28th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://www.santabarbaratriathlon.com/noHeader/Index.cfm"><span style="color: rgb(0, 0, 0);">Santa Barbara Triathlon (Long Course)</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">Santa Barbara, CA</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">Sept 4th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://thepcpp.com/"><span style="color: rgb(0, 0, 0);">PC Point 2 Point Endurance MTB</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">Park City, UT</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">Sept 11th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://www.fiestaisland.com/fiestatt/index.php"><span style="color: rgb(0, 0, 0);">Fiesta Island 40K Time Trail</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">San Diego, CA</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">Sept 19th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://www.active.com/running/malibu-ca/playa-del-run-beach-festival-malibu-2010"><span style="color: rgb(0, 0, 0);">Playa Del Rey 1 Mile Open Water Swim</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">Malibu, CA</span></td> </tr> <tr style="height: 15.75pt;" height="21"> <td class="xl72" style="height: 15.75pt; font-family: courier new;" height="21"><span style="font-size:85%;">Oct 10th</span></td> <td style="font-family: courier new;" class="xl73"><span style="font-size:85%;"><a href="http://ironman.com/worldchampionship"><span style="color: rgb(0, 0, 0);">IRONMAN World Championship</span></a></span></td> <td style="font-family: courier new;" class="xl72"><span style="font-size:85%;">Kona, HI</span></td> </tr> </tbody></table><br /><br />We were planning on some races this weekend at the Deuces Wild Triathlon Festival out in Show Low Arizona. Monique is registered for the <a href="http://www.trisportsracing.com/html/xterra_triathlon.html">Xterra</a> Triathlon on Sunday and I am registered for the <a href="http://www.trisportsracing.com/html/deuceman_triathlon.html">Deuceman Half Ironman</a>. However, with all of this planning and my super busy days at work over the last couple weeks and the desire to refrain from almost 20 hours of driving we decided to pull the plug on it yesterday. Plans change! That is part of the plan too! Racing has its place but I am more excited to stay home and do what I love a lot more than even racing . . . T_R_A_I_N!!<br /><br />What a perfect change of plans too! Once we made our decision we got good news from many friends that we would be able to hang with at home. Some of them we dont get to see very often and hanging and training with them is what makes the training FUN.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TAlmJohxuMI/AAAAAAAAEik/pCi_c49bPZM/s1600/ShoNuun.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TAlmJohxuMI/AAAAAAAAEik/pCi_c49bPZM/s400/ShoNuun.jpg" alt="" id="BLOGGER_PHOTO_ID_5479022737356863682" border="0" /></a><br /><a href="http://clancymultisport.blogspot.com/">Sean Clancy</a> is back in town to grab his stuff for his move to Boulder. Yesterday, I got to ride with him and <a href="http://www.dartadventure.com/">Cyril </a>and chat it up between some good efforts. I was pushing 370 watts for over 10 minutes on a climb trying to reel in Dr. Clancy and still came up short. His last 8 weeks in Boulder at altitude is bringing his dream crushing to new levels!<br /><br />Our good friends <a href="http://www.jordanromero.com/2010/06/msnbc-today-show-the-full-story/">Karen, Jordan and Paul</a> fly into LAX today after a successful summit of Everest. It will be a good time to hear the stories of adventure and catch up. Huge lesson in teamwork from that crew.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TAl6lEpXSQI/AAAAAAAAEiw/KU3ZAFWo45E/s1600/10Kunderwater.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 362px; height: 400px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TAl6lEpXSQI/AAAAAAAAEiw/KU3ZAFWo45E/s400/10Kunderwater.jpg" alt="" id="BLOGGER_PHOTO_ID_5479045198993901826" border="0" /></a><br />Then its time to swim! There is one of the biggest open water swim competitions just down the street from our house. The <a href="http://www.pacificopenwater.com/">Pacific Open Water Swimming Championships</a> all weekend long. We are going out to watch for a bit and then <a href="http://www.multisports.com/michaelcollins.shtml">Michael Collins</a> asked me to join a team for an open water team time trail swim race. SO COOL! How often do you get to do one of these races?<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TAlmJI2ONmI/AAAAAAAAEic/nn-4UCaz_zk/s1600/blueseventy.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 279px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TAlmJI2ONmI/AAAAAAAAEic/nn-4UCaz_zk/s400/blueseventy.jpg" alt="" id="BLOGGER_PHOTO_ID_5479022728852682338" border="0" /></a><br />I also got a new sponsor that I am very stoked about. . . <a href="http://www.blueseventy.com/">Blueseventy</a>! "the world is swimming faster in blueseventy" and so am I! In addition to making some of the best swim gear out there and being the open water specialist they are showing support at every level and arena of swimming. A true leader. They even have some cool new <a href="http://www.blueseventy.com/products/list/category/endurance">tri gear </a>that is coming out soon. I am so grateful for the support and it gets me just that much more motivated to bring my swimming into a new focus. The increase of time I have spent swimming with Nova and the open water swim sessions are getting me more and more excited about my time in the water and the swim races I have planned over the summer. I love swimming!<br /><br />Saturday, I am also planning on the Huntington Beach <a href="http://www.playadelrun.com/huntingtonbeach.html">Playa del Run</a> 1 mile open water swim. This is just down the street from my house so Monique and I can ride our bikes to the start. Sure beats a 20 hour drive!<br /><br />Between these we have some epic mountain bike rides and trail runs in the works with <a href="http://jameswalshracing.com/">James</a>, <a href="http://ryanweeger.com/">Ryan</a> and the rest of the dream crusher crew. All just minutes from our pad. Excited to see how that all works out. Plan to have fun...Plan to focus on the process...the rest falls into place.<br /><br />I have one more BIG goal and race for the end of the year that I am waiting to hear back about. It is all about finishing strong and loving what the process will entail along the way.Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com3tag:blogger.com,1999:blog-1307403041605551818.post-52395962471719876702010-06-01T08:04:00.000-07:002010-06-01T14:03:00.282-07:00transition<div style="text-align: justify;">There has been a lot of change going on in my life over the last couple of weeks...and more on the way. <em style="font-family: arial;"></em> "Change is inevitable. Change is constant". Some of it driven from myself and some that is much further upstream but I am embracing it as much as I can to influence the drift.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TAVE76ygiQI/AAAAAAAAEhk/CYJyLM-7elE/s1600/IMG00681-20100523-1401.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TAVE76ygiQI/AAAAAAAAEhk/CYJyLM-7elE/s400/IMG00681-20100523-1401.jpg" alt="" id="BLOGGER_PHOTO_ID_5477860317950150914" border="0" /></a>The last few weeks Monique and I have been out on trails and enjoying finding some new routes right in our own backyard. The glow of summer is here but the heat has not slipped in yet so the green is lingering around. Makes me want to go camping! Monique usually sends me morning sunshine emails with scripture and a note. She is so rad! I got this one last week and it stuck in my mind and my heart. “<span style="font-style: italic;">However, I consider my life worth nothing to me, if only I may finish the race and complete the task the Lord Jesus has given me—the task of testifying to the gospel of God's grace</span>.”- <a rel="nofollow" target="_blank" href="http://www.biblegateway.com/passage/?version=31&search=Acts%2020:24" title="Acts 20:24">Acts 20:24</a><div style="text-align: justify;"><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TAVFXj6qu2I/AAAAAAAAEiQ/kAHOrSCH9uE/s1600/IMG00711-20100527-1539.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/TAVFXj6qu2I/AAAAAAAAEiQ/kAHOrSCH9uE/s400/IMG00711-20100527-1539.jpg" alt="" id="BLOGGER_PHOTO_ID_5477860792846695266" border="0" /></a><br />In our planning for change, we did manage to finish an outline for races this year and some trips we are keen on but that is for another post...and on hold for now. <a href="http://www.blogger.com/www.great8creative.com/">Sarah</a> has also developed a real website for me and it is creative and amazing... I am the bottle neck in the launch! Delayed change to make sure all is going in the same direction.... I started this blog for a an opportunity to record some timeless moments on the trail that made me remember why I love life and all around me. Recording my training and race reports that would serve as learning lessons inside and outside of sport. I never intended to maintain a site that glorified ME. I hope that with this change and a new website I can have a broader platform for a more worthy cause.<br /><br /></div><br /><div style="text-align: justify;">No real structured training plan for me over the last few weeks(no change there!). After a quick recovery from IMSG, I began to wonder what would make me tired and started to search out my relative "hard" effort level but not with a race...in training. I had capped most of my efforts at <span style="font-style: italic;">steady</span> for the last few months and the<span style="font-style: italic;"> fast is fun</span> bug got a hold of me and I found myself in an intensity war...with myself. I won. Yeah! After smashing myself and <span style="font-style: italic;">then</span> talking with Gordo and realizing that I am on the guys-just-want-to-have-fun plan to Kona this year I let the intensity fly over the last couple of weeks. That was fun. My only problem of it all was that I didn't let up for about 10 days in a row...but that is where the learning comes in..."if you're going to be stupid then you'd better be tough". I got out injury free and have a better idea of where my hard baseline is so I will clock that up under some wisdom gained from the experience.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TAVFXT7FM3I/AAAAAAAAEiI/3GGG37vDLhU/s1600/IMG00736-20100528-1533.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TAVFXT7FM3I/AAAAAAAAEiI/3GGG37vDLhU/s400/IMG00736-20100528-1533.jpg" alt="" id="BLOGGER_PHOTO_ID_5477860788553462642" border="0" /></a>I also stared working more with Doreen who nearly pulled me apart before she massaged me back together on Friday. wow...I am looking forward to working more with her and I know the sessions are paying off. Her Yoga for Athletes focus is just what the doctor ordered. The mental thoughts themselves about alignment, posture and such throughout the day are a welcomed transition into keeping centered.<br /></div><br /><div style="text-align: justify;">I spent this weekend with some old friends and much of whom I would consider my family. Time at the ranch to rest and enjoy the company and conversation of good people. Our needs are truthfully very simple.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TAVE9K2yxpI/AAAAAAAAEh8/XM8DbODHrks/s1600/IMG00790-20100531-1939.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TAVE9K2yxpI/AAAAAAAAEh8/XM8DbODHrks/s400/IMG00790-20100531-1939.jpg" alt="" id="BLOGGER_PHOTO_ID_5477860339442960018" border="0" /></a><br /></div>The last time that Monique and I were out there the trees were not so tall and the flowers did not look as pretty. The food...I do remember that still being really really good!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TAVE8g6UrEI/AAAAAAAAEh0/ehI_2g1UjTI/s1600/IMG00788-20100531-1713.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/TAVE8g6UrEI/AAAAAAAAEh0/ehI_2g1UjTI/s400/IMG00788-20100531-1713.jpg" alt="" id="BLOGGER_PHOTO_ID_5477860328183475266" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TAVE8RSe9sI/AAAAAAAAEhs/y6FEzFflL9s/s1600/IMG00783-20100531-1620.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/TAVE8RSe9sI/AAAAAAAAEhs/y6FEzFflL9s/s400/IMG00783-20100531-1620.jpg" alt="" id="BLOGGER_PHOTO_ID_5477860323989845698" border="0" /></a>We are off this week to Arizona for a few races that we signed up for last week. Monique is racing an Xterra off-road triathlon on Sunday and I am jumping into a Half Ironman on Saturday. Should be fun time extending the intensity war with myself!Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com2tag:blogger.com,1999:blog-1307403041605551818.post-63204567689341160822010-05-17T08:47:00.001-07:002010-05-17T11:49:13.954-07:00Road Trip. . . and back in the dirt<div style="text-align: justify;">The last few weekends I have been back on the trail and loving it. I really did not feel "wipe out" after the Ironman and maybe it all just didn't sink in yet. Dang...I'm going to Kona to race. Cool. The week after was just slow "keep moving" activities and I was banking on the <span style="font-style: italic;">play it safe</span> side although I felt like I wanted to HAMMER. Monique and I started last weekends activities early with a hike out at El Moro with some good old friends, Joe and Tiffany exploring the our new living spaces. Talking about going primal<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S_FwU2seQYI/AAAAAAAAEfo/Tp0gs3kk49s/s1600/IMG00390-20100507-1758.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S_FwU2seQYI/AAAAAAAAEfo/Tp0gs3kk49s/s320/IMG00390-20100507-1758.jpg" alt="" id="BLOGGER_PHOTO_ID_5472278525813604738" border="0" /></a><br /><div style="text-align: justify;">I was over 50 days without being on my mountain bike! I could not think of a better way to spend last weekend than to watch some friends race and soak it up after with a BBQ. <a href="http://moefletch.blogspot.com/">Monique</a>, <a href="http://californiatraining.blogspot.com/">Beth</a> and I rode to 4 corners to hand off bottles to <a href="http://www.jameswalshracing.com/2010/05/5-x-r.html">James</a> and <a href="http://ryanweeger.com/2010/05/the-traverse-2010.html">Ryan</a> who were racing The Traverse and then we picked up Kim on the way down. Yes, this was the ideal ride... cheering on friends and riding with the girls on the trails in sunshine.<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S_FsQKxQWcI/AAAAAAAAEfM/lXWxnl1VX_g/s1600/maplegirls.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S_FsQKxQWcI/AAAAAAAAEfM/lXWxnl1VX_g/s320/maplegirls.jpg" alt="" id="BLOGGER_PHOTO_ID_5472274047256517058" border="0" /></a>We were all in full recovery mode a few hours later at <span style="font-style: italic;">Casa Bluesails</span> and a few more guests to join us. Epic eating jacuzzi time and funny friends! I love summer!<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S_FwNQLmlDI/AAAAAAAAEfY/ro9bEfjc-c4/s1600/IMG00418-20100508-1612.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S_FwNQLmlDI/AAAAAAAAEfY/ro9bEfjc-c4/s320/IMG00418-20100508-1612.jpg" alt="" id="BLOGGER_PHOTO_ID_5472278395216106546" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S_Fxyaf2zlI/AAAAAAAAEfw/un3rzHynrwY/s1600/IMG00421-20100508-1857.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S_Fxyaf2zlI/AAAAAAAAEfw/un3rzHynrwY/s320/IMG00421-20100508-1857.jpg" alt="" id="BLOGGER_PHOTO_ID_5472280133152198226" border="0" /></a>The next day was more of the same with a brick workout with Jason and Monique at her parents house and I knocked out my fastest running mile to date. I am really enjoying running recently and I am planning on going a bit longer with it over the summer. runnin is funnin. After our sessions we were forced to eat again by Moniques parents. Routine is good<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S_FyXazoaNI/AAAAAAAAEf4/XI2I8pxBqFE/s1600/IMG00428-20100509-1330.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S_FyXazoaNI/AAAAAAAAEf4/XI2I8pxBqFE/s320/IMG00428-20100509-1330.jpg" alt="" id="BLOGGER_PHOTO_ID_5472280768890300626" border="0" /></a><br /><br /><div style="text-align: justify;">This weekend we had a bit more of the same. Monique and I got up early for a masters swim session and then headed down to meet a grip of people for a ride out at Lake Hodges. We met up with Beth, James, Ryan W again and Luke, <a href="http://www.enduranceguy.com/">Toby</a>, <a href="http://www.blogger.com/tntsdhrdenner.blogspot.com/">Ryan D</a>(i put an extra helmet in my truck this morning), Keri and Nick. This was the first time out there for a few of us and I know it will not be the last. Super fun trails and lots of options to climb or not to climb. A T-Run and a trip to the Stone Brewery finished off the day.<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S_FpPwrLGvI/AAAAAAAAEfE/7-mOABYinag/s1600/LakeH.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S_FpPwrLGvI/AAAAAAAAEfE/7-mOABYinag/s320/LakeH.jpg" alt="" id="BLOGGER_PHOTO_ID_5472270741716802290" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S_F0-h2or3I/AAAAAAAAEgQ/kZaVUye1K_g/s1600/HAPPYryan.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S_F0-h2or3I/AAAAAAAAEgQ/kZaVUye1K_g/s320/HAPPYryan.jpg" alt="" id="BLOGGER_PHOTO_ID_5472283639820103538" border="0" /></a>Just look at how happy Ryan is!! I am hoping we can make this a regular summer stop on the weekends. PERFECT spot to run too and I am dreaming up a way to fit a swim in the lake somehow...<br /><br /><br />Between these fun weekends I had to get back into some serious "work". I had a few meetings and some projects I needed to bang out last week and a huge geography to cover. I made the call to not fly back and forth and make it a road trip. Between the working week and driving down to Lake Hodges I rolled in over 2,000 miles on the road <span style="font-style: italic;">driving</span> this week. Not cool! However, I took the projects, meetings and travel as a challenge and learning experience.<br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S_F0-VFyxzI/AAAAAAAAEgI/OJGiScAYvAY/s1600/IMG00546-20100513-1324.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S_F0-VFyxzI/AAAAAAAAEgI/OJGiScAYvAY/s320/IMG00546-20100513-1324.jpg" alt="" id="BLOGGER_PHOTO_ID_5472283636394018610" border="0" /></a>the other work<br /></div><br /><div style="text-align: justify;">Many of us are traveling for work or races and it is often tough to keep up training and eating the real food that offers the real fuel for performance. Not to mention getting adequate sleep! If you know me you also know that I often(read once a week or more) <span style="font-style: italic;">misplace</span> my wallet, keys, GPS watch(i am on #6), laptop or something else. Some of this has to do with being <span style="font-style: italic;">on the go</span> all the time and as much as it hurts to admit, I guess I just have too much going on sometimes. Oh, maybe it is just me being a bit lame too!<br /><br />I started to work out a travel and keep track of my stuff strategy so I thought I would share some of the stuff that has worked for me. Here is where you may think I am a little weird but I needed to come up with some type of system so I would not loose my mind along with my stuff. Every time I get up from where I am at (I am at a dozen or more coffee shops per week) I use my five finger count system. Only five because I count on my hand but it has worked.<br /></div><br />1-keys, 2-wallet, 3-phone, 4-laptop, 5-bag<br /><br /><div style="text-align: justify;">This is the essentials and I also found that keeping "like things" in bags helps me to stay organized. For trips, I usually pack one bag for workout clothes and one bag for normal clothes. One bag for my work projects, etc. I started keeping my training gadgets in a Rudy Project helmet bag and that has proved to be a help to speed my transitions as well as not forgetting one of these gems. What would I do it I couldn't train without my heart rate strap? Bag it and forget it!<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S_FwN9-6efI/AAAAAAAAEfg/NUkEnvkKkDg/s1600/IMG00423-20100509-1116.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S_FwN9-6efI/AAAAAAAAEfg/NUkEnvkKkDg/s320/IMG00423-20100509-1116.jpg" alt="" id="BLOGGER_PHOTO_ID_5472278407510915570" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S_F0-NSo_hI/AAAAAAAAEgA/L6mdUn3BLEs/s1600/IMG00531-20100512-0649.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S_F0-NSo_hI/AAAAAAAAEgA/L6mdUn3BLEs/s320/IMG00531-20100512-0649.jpg" alt="" id="BLOGGER_PHOTO_ID_5472283634300419602" border="0" /></a>Food is another big area that is hard to get right when traveling. Pack it in and pack it out works best for me so I try to shop before I get out of town. I also "graze" all day long so it makes it easy to have something within reach. A problem I usually have is hanging out at coffee shops a bit too much when I am on the road and that had my good sleep going out the window. I was averaging less than 5 hours of sleep last week. Something to work on the next go around...<br /><br />Before I left I also posted something about this on the <a href="http://endurancecorner.com/">EC</a> forum(I hope they are ok with me sharing it). Here are some other good ideas to make the miles a bit more tolerable for those long road trips.<br /><br /><span style=";font-family:Verdana,Arial,Helvetica;font-size:85%;color:black;" ><span style=";font-family:Verdana,Arial,Helvetica;font-size:85%;color:black;" >- 1-2 bike bottles with water to stay hydrated and force you to take pee stops<br />- Healthy snack food - when I'm on the road I need all the nutritional help I can get!<br />- Invert/evert your gas pedal leg to keep your piriformis/hips happy (important if you are like me and don't have cruise control)<br />- I hear some people sit on a tennis ball with their "drive cheek", again for the piriformis<br />- Treat the traffic around you like you are on a group ride (kidding!..... kinda)<br /></span></span><span style=";font-family:Verdana,Arial,Helvetica;font-size:85%;color:black;" ><span style=";font-family:Verdana,Arial,Helvetica;font-size:85%;color:black;" >-download some podcasts/music or get a new book on tape(digital)<br />-If it is an "all day drive" I plan a workout after a short bit of driving (~90min) in the a.m. and something when I get "there" to shake out the drive<br />-find stops that have internet along the way in advance<br />-try to avoid drinking too much coffee... i already make too many stops at starbucks<br />-swimersguide.com -find a pool anywhere in the world! Love that site!<br />-i bring a foam roller and stick but never actually use it<br />-if I can arrange it with work I will schedule some con-calls or make the calls that I have been putting off for work, etc.<br /></span></span><span style=";font-family:Verdana,Arial,Helvetica;font-size:85%;color:black;" ><span style=";font-family:Verdana,Arial,Helvetica;font-size:85%;color:black;" >-I try not to cram a huge training session in before I drive anything over 4 hours. The drive goes a lot better if I am fresh.<br />-If I really get restless or sleepy I will pull over at a rest stop and take a nap or get out and walk around.<br />-I try to stay away from coffee as well.<br />-Use GPS. really takes away the stress if you are time crunched. They are cheap too.<br /></span></span><span style=";font-family:Verdana,Arial,Helvetica;font-size:85%;color:black;" ><span style=";font-family:Verdana,Arial,Helvetica;font-size:85%;color:black;" >-taper in / taper out<br />-Compression socks, really seem to help<br />-Plan meals in advance, drive with prepared dinner salad and prepared fruit salad - saves from eating road food<br />-Plan short training stops in advance<br />-Stop every 90 minutes for a short break<br /></span></span><br /><br />Hope it helps and hope to see you out on the road (not driving!) or even better I hope to see you on the trail!Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com1tag:blogger.com,1999:blog-1307403041605551818.post-23646856806285497332010-05-09T10:04:00.000-07:002010-05-26T07:22:36.402-07:00Team Jordan Romero on Everest<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-brQBxDhEI/AAAAAAAAEcI/OBBSLpcMIX0/s1600/26027_10150157155765573_779050572_12045803_1374740_n.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 215px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-brQBxDhEI/AAAAAAAAEcI/OBBSLpcMIX0/s400/26027_10150157155765573_779050572_12045803_1374740_n.jpg" alt="" id="BLOGGER_PHOTO_ID_5469317458072667202" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-btTDZniXI/AAAAAAAAEcQ/0JCiiOMTIuQ/s1600/4591399898_72c7b9b4b8.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-btTDZniXI/AAAAAAAAEcQ/0JCiiOMTIuQ/s400/4591399898_72c7b9b4b8.jpg" alt="" id="BLOGGER_PHOTO_ID_5469319709074098546" border="0" /></a>
<br />The Jordan Team has been on THE Mountain traveling between base camps and living life at about 20,000 feet. They are all looking good and amazingly have keep up the social life on the web. . . technology! We are watching and inspired by our friends and have been stoked to follow along on the progress. You can too! Check them out at <a href="http://www.jordanromero.com/">http://www.jordanromero.com/</a>
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<br />This is a big from Jordan's website about his dream to summit.
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<br /><h2 style="text-align: center; font-style: italic; color: rgb(0, 0, 102);"><span style="font-size:100%;"><strong>My Dream to Climb the 7 Summits</strong></span></h2>
<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S-btdA3xnjI/AAAAAAAAEcY/bHRb6XLyknw/s1600/24149_108360365861973_108332755864734_117130_152945_n.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 298px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S-btdA3xnjI/AAAAAAAAEcY/bHRb6XLyknw/s400/24149_108360365861973_108332755864734_117130_152945_n.jpg" alt="" id="BLOGGER_PHOTO_ID_5469319880193973810" border="0" /></a>
<br /> <meta name="Title" content=""> <meta name="Keywords" content=""> <meta equiv="Content-Type" content="text/html; charset=utf-8"> <meta name="ProgId" content="Word.Document"> <meta name="Generator" content="Microsoft Word 2008"> <meta name="Originator" content="Microsoft Word 2008"> <link rel="File-List" href="file://localhost/Users/Slater/Library/Caches/TemporaryItems/msoclip/0clip_filelist.xml"> <!--[if gte mso 9]><xml> <o:officedocumentsettings> <o:allowpng/> </o:OfficeDocumentSettings> </xml><![endif]--><!--[if gte mso 9]><xml> <w:worddocument> <w:zoom>0</w:Zoom> <w:trackmoves>false</w:TrackMoves> <w:trackformatting/> <w:punctuationkerning/> <w:drawinggridhorizontalspacing>18 pt</w:DrawingGridHorizontalSpacing> <w:drawinggridverticalspacing>18 pt</w:DrawingGridVerticalSpacing> <w:displayhorizontaldrawinggridevery>0</w:DisplayHorizontalDrawingGridEvery> <w:displayverticaldrawinggridevery>0</w:DisplayVerticalDrawingGridEvery> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:dontgrowautofit/> <w:dontautofitconstrainedtables/> <w:dontvertalignintxbx/> </w:Compatibility> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="276"> </w:LatentStyles> </xml><![endif]--> <style> <!-- /* Font Definitions */ @font-face {font-family:Arial; panose-1:2 11 6 4 2 2 2 2 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} @font-face {font-family:Cambria; panose-1:2 4 5 3 5 4 6 3 2 4; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:3 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin-top:0in; margin-right:0in; margin-bottom:10.0pt; margin-left:0in; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:Cambria; mso-fareast-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin-top:0in; mso-para-margin-right:0in; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0in; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} </style> <![endif]--> <!--StartFragment--> <p class="MsoNormal" style="margin-bottom: 12pt;"><b><i><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);">The TEAM</span></i></b><i><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);"><o:p></o:p></span></i></p> <p class="MsoNormal" style="margin-bottom: 12pt;"><b><i><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);">Jordan Romero – Age 13</span></i></b><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);"> <i>I’m the one who started this project. It’s my dream we are following to the highest points on every continent. I know it’s a big goal and lucky for me my family is supporting me every step of the way. In fact my family is my team.<o:p></o:p></i></span></p> <p class="MsoNormal" style="margin-bottom: 12pt;"><b><i><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);">Paul Romero – Dad</span></i></b><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);"> <i>Paul is an experienced adventure racer and mountaineer. He is a flight medic with professional skills in emergency field medicine. He is professionally trained in high altitude medicine and rescue.<o:p></o:p></i></span></p> <p class="MsoNormal" style="margin-bottom: 12pt;"><b><i><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);">Karen Lundgren – Stepmom</span></i></b><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);"> <i>Karen is also an experienced adventure racer and mountaineer. She is a coach and personal trainer and carries the video camera to every summit to document every step the team takes. She is the team troubleshooter and technology manager.<o:p></o:p></i></span></p> <p class="MsoNormal" style="margin-bottom: 14pt;"><b><i><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);">The Seven Summits – Mountains We’ve climbed:<o:p></o:p></span></i></b></p> <p class="MsoNormal" style="margin-bottom: 5pt;"><i><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);">Africa- Kilimanjaro – July 22, 2006<o:p></o:p></span></i></p> <p class="MsoNormal" style="margin-bottom: 5pt;"><i><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);">Australia- Kosciuszko – April, 2007<o:p></o:p></span></i></p> <p class="MsoNormal" style="margin-bottom: 5pt;"><i><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);">Europe/Russia- Elbrus – July 11, 2007<o:p></o:p></span></i></p> <p class="MsoNormal" style="margin-bottom: 5pt;"><i><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);">South America- Aconcagua – December 30, 2007<o:p></o:p></span></i></p> <p class="MsoNormal" style="margin-bottom: 5pt;"><i><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);">North America- Denali – June 18, 2008<o:p></o:p></span></i></p> <p class="MsoNormal" style="margin-bottom: 5pt;"><i><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 105);">Oceana- Carstensz Pyramid – September 1, 2009</span></i></p> <!--EndFragment-->
<br />Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com0tag:blogger.com,1999:blog-1307403041605551818.post-40818206530991766072010-05-05T15:42:00.000-07:002010-05-05T22:41:30.302-07:00Crushing My Dreams at Ironman Saint George<div style="text-align: justify;">I kept my goals and my dreams simple and obtainable for the road to my first Ironman. I wanted to finish! Despite the increasing expectations that I received from many around me I did not have any time goals, competition placing on my mind or plans to qualify for Kona. I wanted to take the entire experience with me, share it with my friends and become an Ironman! My ignorance of my first Ironman bliss was even better because this was the inaugural Saint George race and everyone racing was going in a bit blind. That was probably best for all of us.<br /><br />The catch was that I wanted to do it (training and the race itself) the right way and to me that took on a number of details that I will spare you from… It was more important to me to get the journey right than the race itself. I got to train and race along side of my wife and some of my best friends were either racing, at the race or watching online. A huge team effort and I was lucky to benefit from. That is what made the race special to me. Success to me was about what I was doing, who I was doing it with and my motivations while I was “stacking the hay”. Most of that was already complete by the time we arrived in St George and in many ways made me feel so relaxed during the race and the final days before.<br /><br />I made plenty of mistakes during the race but that is all part of the fun. In a race this long there is plenty of time for forgiveness along the way. I learned so much and I have collected a lifetime of encouragement from the team I got to work with leading up to the race. That’s good news because this will not be my last Ironman but more on that in a bit.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S-H7Mtw1SEI/AAAAAAAAEaU/S2nxVja0OhA/s1600/IMG00255-20100430-1320.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S-H7Mtw1SEI/AAAAAAAAEaU/S2nxVja0OhA/s320/IMG00255-20100430-1320.jpg" alt="" id="BLOGGER_PHOTO_ID_5467927618465908802" border="0" /></a><br /><div style="text-align: justify;">Getting everything setup before the race actually started was a huge production. In one way I was totally relaxed by the time that the race rolled around and I was stoked I got to see so many familiar faces before the race. The morning of the race was pretty cold so I just sat in the transition tent for as long as I could. I started to head down to the swim start with my buddy Luke and we walked into a huge line of people before we got anywhere near the water. A few of our friends from Vegas had rode their mountain bikes down to the start and I got to chat with them while I was waiting in line. That was very cool. I managed to work my way to the water but I didn’t realize that the pro wave already took off and when I heard the canon blast I really thought it was for the pro’s. It was not! The race was on.<br /><br />Oceanside was just about a perfectly executed swim for me because I got to draft for the majority of the swim until the end and got out of the water feeling like I was just warming up. Pretty much the opposite from how my swim worked out this time around but no complaints here at all. I still had a good swim and was pretty stoked to finish it out in under an hour. I don’t consider myself a “fast” swimmer so I decided to start on the far right side of the swim lineup. All the fast athletes were staked on the left side which was the inside of the swim course (all left turns). I took this same approach for the swim at Oceanside but the difference was that the distance between the left and right sides was about 5 times of the length this time. I lead out a pack of swimmers and saw the groups to the left start to take off. I tried to merge over but it was a long way! The benefit is that I got clean water but I really don’t mind the body contact of the swim start. Lesson learned. Next time, I will start in the pack!<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H7Md4_KmI/AAAAAAAAEaM/W9vS418AyQw/s1600/IMSGswim2.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 232px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H7Md4_KmI/AAAAAAAAEaM/W9vS418AyQw/s320/IMSGswim2.png" alt="" id="BLOGGER_PHOTO_ID_5467927614205143650" border="0" /></a><br /><div style="text-align: justify;">As we made the first left turn we started to swim directly East and into the sun. Quite blinding but it was only a short way before we would make another left and begin to head back North. Unfortunately, I missed that buoy and kept swimming directly East into the sun. It took me a while to realize I was going in the wrong direction because I was still pulling a group of guys with me off course and blinded by the sun. No worries. I made the correction and headed back on course. Still in no mans land I was trying to catch another group of guys up ahead as I was merging back to the buoy line. I started thinking about this being my longest continuous swim ever and I was doing all the work! I knew I could manage it alone if I had to but I would prefer the draft! I made three solid “efforts” to catch the next group ahead of me to no avail. By this time I was back on course but all alone. I was already swimming harder than I did at Oceanside but I decided to make one good push to catch the group ahead and then rest. I gave it 40 hard strokes. HARD! I was breathing every stroke and began to question my strategy and the long day ahead. The effort got me within about 30 yards of the group so I sucked it up and put in another hard effort until I was onto some feet. Was I blowing it? I got in the draft just before we reached the final left turn that would take us to the boat ramp to finish the swim. I sat in, recovered and was stuck like glue to some guys feet. By the time we got our feet on the ground I was recovered and ready to ride.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H712Qt6LI/AAAAAAAAEac/PFEUY9ffQM0/s1600/IMSGswim.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 210px; height: 320px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H712Qt6LI/AAAAAAAAEac/PFEUY9ffQM0/s320/IMSGswim.png" alt="" id="BLOGGER_PHOTO_ID_5467928325121763506" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H72ceTX8I/AAAAAAAAEak/_NE2kOyJtKA/s1600/IMSGswim12.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 214px; height: 320px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H72ceTX8I/AAAAAAAAEak/_NE2kOyJtKA/s320/IMSGswim12.png" alt="" id="BLOGGER_PHOTO_ID_5467928335379292098" border="0" /></a><br /><div style="text-align: justify;">All of the transitions and special needs bags were pretty new to me and I made a few big mistakes but I expected that part. In a way I think this race really spoiled me actually. I would have never guessed that this was the inaugural race because it was so organized and well supported. The views from the swim start to the snow covered mountains and deep green trees on the bike made me forget I was even on the road. I was wrapped up in trail time and didn’t even know it! The weather was a big crazy the day before and after the race but it was near perfect in my book for the race. The recent rain enhanced the red rock and the clouds offered some escape from the sun and a glow over the town of St. George that could be seen from the bike and run course all day long.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H6b_0JUaI/AAAAAAAAEaE/D2KDY2hZ2kU/s1600/IMSG10.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 213px; height: 320px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H6b_0JUaI/AAAAAAAAEaE/D2KDY2hZ2kU/s320/IMSG10.png" alt="" id="BLOGGER_PHOTO_ID_5467926781498053026" border="0" /></a><br /><div style="text-align: justify;">The first few miles of the bike were quick and cold, putting on a long sleeve shirt turned out to be a good idea. I hit the 20 mile mark at just under an hour, 40 miles at about 1:50 and I was eating like a champion! By the time I finished the first loop I had peed off the bike five times. FIVE! I was actually laughing so hard at one point… I had some confidence I would not get dehydrated by the time I started running.<br /><br />The wind started to pick up when I hit the canyon on my first lap so I made a decision to ride a bit higher than my “goal watts”. This may have blown me up a bit for the run but I knew the longer I was on the bike the more my power would go into the wind. Should I stick to the numbers or take a chance? I inched my watts up at Oceanside and still had a PR run off the bike so this was another chance I was willing to take. I was planning on holding about 210watts on the flats and 260 watts on the climbs with a cap of about 290. I had to decide if I was making an emotional call to ride above this or if it was a good dynamic strategy. This is where things can get sticky in a race. I already let all the hammer boys fly by me on the climbs and rode most of the bike alone when I made the decision so I was trusting it was not based on an emotional drive to try and keep up. I rode the rest of the flats at about 240 watts and the climbs between 260-300 watts. Way more than expected and even higher than what I was pushing at Oceanside but it felt steady and I limited my time in the 3XX range. The sound of tubular tires ripping across the road can do funny things to your perception of hard. I was aware of that and just focused in on my breathing and nutrition. I took down three bottles of Vitargo (900 calories each) plus 4 bars and some random gels. My heart rate was low and I was just rolling at steady and thinking about the run.<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H1Cxm1QeI/AAAAAAAAEY4/2qBhmRvx8zs/s1600/60045-022-036f.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 213px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H1Cxm1QeI/AAAAAAAAEY4/2qBhmRvx8zs/s320/60045-022-036f.jpg" alt="" id="BLOGGER_PHOTO_ID_5467920850629247458" border="0" /></a>The wind was shifting on various parts of the course. The descent on my first lap has some gusty cross winds and by my second lap it was more of a cross-tail wind. Lots of guys started popping up on the bars and just bracing with the gusts. I stayed tucked and just tried to keep the rubber side down. After becoming accustomed to descending shale rock single track on a mountain bike the wind did not feel so bad. I had a wide road to swerve and just reminded myself that going fast is fun. I stayed in my aerobars until I spun out my 54 tooth chain ring and then I just got small and let it rip. I was averaging between 45 and 50mph and maxed out at 55.7mph. Fun!<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S-H5lSaekqI/AAAAAAAAEZk/igrMmfUEH_g/s1600/IMSGbikeAero.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 213px; height: 320px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S-H5lSaekqI/AAAAAAAAEZk/igrMmfUEH_g/s320/IMSGbikeAero.png" alt="" id="BLOGGER_PHOTO_ID_5467925841597862562" border="0" /></a><br /><div style="text-align: justify;">I recall passing everyone that was gear smashing the climbs as they passed me on the last few climbs. I was not even pedaling when I passed them so I had to smile as I rode by.<br /><br />I got back into town and got ready to transition to my feet. The excitement of “did I push too hard, too easy” was matched by the crowds of people lining the street and cheering. Unbelievable! This was the best supported race I have ever been a part of with an entire community wrapped around the course. I had an almost surreal feeling ridding down the last road into T2. I cannot really explain it but I felt like I was just floating through the race in my head. I had “just showed up and pressed play” and I was watching my day unfold. No stress, no rush…just letting it happen and trying to soak in and remember every second of it. Loving it!<br /><br />Time to run a marathon. Holy crap… was I really going to run a hilly marathon after all that? It is funny that the thought never crossed my mind during the race but it was all that I thought about in the final weeks leading up. This was my biggest fear going into the training for an Ironman soon became my most anticipated excitement about how race day would play out. Would I hit “the wall”? How was I going to feel after mile 19, 20… Was I going to find my limit to endurance and walk to the finish? Would I experience total quad meltdown on the final descent into town? I was so excited to find out!!<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S-H1DVqizFI/AAAAAAAAEZA/Aluq9tjBAAU/s1600/60045-094-004f.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 213px; height: 320px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S-H1DVqizFI/AAAAAAAAEZA/Aluq9tjBAAU/s320/60045-094-004f.jpg" alt="" id="BLOGGER_PHOTO_ID_5467920860308491346" border="0" /></a><br /><div style="text-align: justify;">I took the first 3 miles easy. It felt SO EASY! I was checking my watch out of T2 about every 10 seconds at first because I kept seeing 6:30 pace and had to slow myself down again and again over the first couple of miles. I knew better…my healthy fear and the wisdom from my coaching team was working and if I was going by feeling at this point I would have blown up without even realizing I was going faster than I should have out of the start. By the time I reached the first turn around at just over 6 miles I felt like I was just getting my feet under me and I was ready to run. I just stayed focused on getting in more calories and taking it easy and smooth. This was fun!<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H1DpqS_zI/AAAAAAAAEZI/9R1Yw7beQbg/s1600/60045-259-013f.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 214px; height: 320px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H1DpqS_zI/AAAAAAAAEZI/9R1Yw7beQbg/s320/60045-259-013f.jpg" alt="" id="BLOGGER_PHOTO_ID_5467920865676164914" border="0" /></a>On my way back into town I started noticing that I was passing people. Some had 30-34 numbers on their calves and for the first time I started to think about “the race”. I am usually the guy who is running scared and worried about longer runs because it is only a matter of time before I get passed and now I was the one running people down. What the freak was going on here? Running felt so natural and as I headed back out for my second lap I was just running at a steady race pace. . . just like in training and all of that steady t-run training that <a href="http://www.endurancecorner.com/g_blog">Gordo</a> had me doing. Imagine that! All of the “don’t crush it, just do it” had me absorbing my training and running at a realistic pace and maybe even saving my best for race day. I had ridden above my training watts and I was already running faster than I had planned on pacing the marathon. I don’t want to say that I was content but I was pretty darn happy at this point that things were going well and I was enjoying the hills.<br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H5l_IFMYI/AAAAAAAAEZs/4BFayvNIG98/s1600/IMSG+Run+Course+Profile.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 160px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-H5l_IFMYI/AAAAAAAAEZs/4BFayvNIG98/s320/IMSG+Run+Course+Profile.png" alt="" id="BLOGGER_PHOTO_ID_5467925853600297346" border="0" /></a><span style="font-size:85%;">My GPS clocked 3,720 feet of gain<br /></span></div><br /><div style="text-align: justify;">My breathing and effort never felt like I was reaching my ends for this long run and I knew it would come down to my specific running muscles being the limiter. I pushed a much harder pace at Oceanside on the run and that distance and pace was pretty painfully focused in the final miles. I can handle life at steady! I started to lift my effort in the final 10K and it was a balance of pushing my pace and not letting my quads melt on the final downhill to the finish. I started thanking volunteers and the reality of finishing started to come into focus.<br /><br />The last mile or so was indescribable . . .running in dreamville. If you have been there I am sure you know what I cannot describe and if you have not I cannot begin to express it. I was floating to the finish while I was running back and forth slapping high fives to the crowd. Crossing the finish line completed a deeply fulfilling journey for me. I am an IRONMAN!<br /></div><br /><div style="text-align: justify;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S-H5lEU25fI/AAAAAAAAEZc/Men_kTA6pPc/s1600/60045-629-023f.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 213px; height: 320px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S-H5lEU25fI/AAAAAAAAEZc/Men_kTA6pPc/s320/60045-629-023f.jpg" alt="" id="BLOGGER_PHOTO_ID_5467925837816194546" border="0" /></a>I didn’t even look at the clock when I finished and had no idea where I placed. What I did know was that I had reached my goal and it was the result of a big team effort. I was grateful and lucky to be on the receiving end and be a part of the team. I also crushed my dreams and was not even aware of it yet. I remember telling the volunteer that helped me after the finish that "I learned a lot about a lot". That was about all the wisdom I could muster when I finished but there is wisdom in there somewhere and that makes me happy!<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S-H6bup78LI/AAAAAAAAEZ8/Uzh8nzVRuj8/s1600/IMSGfinish.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 214px; height: 320px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S-H6bup78LI/AAAAAAAAEZ8/Uzh8nzVRuj8/s320/IMSGfinish.png" alt="" id="BLOGGER_PHOTO_ID_5467926776891830450" border="0" /></a>My Offical Splits<span style=";font-family:courier new;font-size:100%;" ><br /><br /></span><table border="0" cellpadding="0" cellspacing="0" width="560"><tbody><tr align="center"><td class="bgSubBoxTop" width="70">SWIM</td> <td class="bgSubBoxTop" width="115">BIKE </td> <td class="bgSubBoxTop" width="115">RUN</td> <td class="bgSubBoxTop" width="100">OVERALL</td> </tr> <tr align="center"> <td class="leaders">58:01</td> <td class="leaders">5:37:42</td> <td class="leaders">3:20:58</td> <td class="leaders">10:02:24</td> </tr></tbody></table><br /><div style="text-align: justify;">I was ready to celebrate with the rest of my friends out there. I got cleaned up and headed back out to watch everyone finish. I hung out with <a href="http://californiatraining.blogspot.com/">Beth</a>, <a href="http://www.jameswalshracing.com/">James</a>, Sully and a few friends while the txt messages, facebook updates and tweets started filling up my phone. It was crazy how many people knew I was racing and were watching…even people I work with whom I am sure did not even know what a triathlon was about. I walked up the run course a few miles and started thanking volunteers and cheering everyone on. The sun was setting and I saw <a href="http://moefletch.blogspot.com/">Monique</a>, Heidi, Keevin and Chuck all run their way to the finish of their first Ironman too. That was awesome.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S-H6bLxFEEI/AAAAAAAAEZ0/stMJkOK3rAg/s1600/IMG00296-20100501-2157.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S-H6bLxFEEI/AAAAAAAAEZ0/stMJkOK3rAg/s320/IMG00296-20100501-2157.jpg" alt="" id="BLOGGER_PHOTO_ID_5467926767526547522" border="0" /></a><br />My buddies and I always joke about “crushing dreams”. Sometimes we joke about crushing each others dreams on a long climb or how we escaped a crash that may have crushed our dreams of ever walking normal again…well, you get the idea. To me, the truest since of “crushing your own dreams” is to exceed your own expectations so much that it may have been a bit better than you even dreamed about…<br /><br /><div style="text-align: justify;">I didn’t expect to “race” something of this distance. I had planned my nutrition for a seven hour bike ride and a four hour marathon. I was fully prepared to enjoy a long day. I called my friend <a href="http://clancymultisport.blogspot.com/">Sean</a> who has been a huge part of me getting to the starting line of this race and learned that I got 3rd place in my age group, 5th amature and 24th place overall. That also qualified me for a slot to race in Kona at the Ironman World Championships. I told myself I would not sign up for another Ironman until I finished the first one and less than 24 hours later I was signing up for Kona. They call this "the big show"<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-IPvZwO8tI/AAAAAAAAEaw/kXYAU2W9i04/s1600/IMG00301-20100502-0902.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S-IPvZwO8tI/AAAAAAAAEaw/kXYAU2W9i04/s320/IMG00301-20100502-0902.jpg" alt="" id="BLOGGER_PHOTO_ID_5467950204622664402" border="0" /></a><br />Learning about my results, getting encouraging messages from so many people while I watched my friends cross the finish line and seeing the sunset over Saint George was more dream crushing than I ever imagined. It made me feel so big and so small all at the same time. It crushed my dreams! I guess I will need to dream up something new for the next time around!<br /></div>Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com14tag:blogger.com,1999:blog-1307403041605551818.post-85064226569279955062010-04-29T14:07:00.000-07:002010-05-05T22:22:49.703-07:00gone with the wind<div style="text-align: justify;"><a href="http://moefletch.blogspot.com/">Monique</a> and I got to Vegas yesterday but I was finishing up a big day of work. Unfortunately, that has been the norm the last week or so but it was a good fit with taper time. Stress in another form... By the time I got off my laptop and my phone out of my ear yesterday the wind was HOWLING!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S9oC0RSiUzI/AAAAAAAAEYk/oplNBkV7DFw/s1600/windo.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 223px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S9oC0RSiUzI/AAAAAAAAEYk/oplNBkV7DFw/s320/windo.jpg" alt="" id="BLOGGER_PHOTO_ID_5465684194785121074" border="0" /></a>The news (depending on what you were watching) said there were gusts between 40 and 52mph and similar weather in St George. Our brick workout was out the window so we just soaked up some more rest and ate...again. Eating is one thing I have not cut back and although I gained a few pounds I know I will have all my strength for St. George and I am going to need it!<br /><br />I do understand that "training is physical and racing is mental" so I appreciate the mental switch for now. Last week, I could not stop thinking about the fact that I am going to run a MARATHON let alone after about eight hours of racing already in my body. I kinda forgot about all that now and I am just relaxed and ready to get r' done!<br /><br />Some interesting facts I picked up this week too like that it takes approximately 5,000 strokes to complete an Ironman swim and about 30,000 pedal circles on the bike that should get us to "expend 8,500 to 11,500 kilocalories and lose up to 2 litres of fluid per hour". Makes me hungry even now...<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S9n3hY8vTZI/AAAAAAAAEXw/1_KxeeFAjDE/s1600/IMG00209-20100429-1034.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S9n3hY8vTZI/AAAAAAAAEXw/1_KxeeFAjDE/s320/IMG00209-20100429-1034.jpg" alt="" id="BLOGGER_PHOTO_ID_5465671775795760530" border="0" /></a>When we drove into SG this morning the weather could not be better. No wind, overcast and a chance of showers. Perfect! I hope it stays like this for a couple of days. This place is beautiful!<br /><br />We just finished checking in and the enormity of this race started to set in. There are lots of people here from lots of different places. We got our race packets and our numbers marked on our bodies TWO DAYS before the race. Quite a major production.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S9n6KUg4buI/AAAAAAAAEYE/HCS0z-UOPMk/s1600/IMG00214-20100429-1133.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S9n6KUg4buI/AAAAAAAAEYE/HCS0z-UOPMk/s320/IMG00214-20100429-1133.jpg" alt="" id="BLOGGER_PHOTO_ID_5465674678003068642" border="0" /></a><br />Then we ate. Ate again and now we have been resting watching TV. A major change from our usual habits. Monique got some disc wheel looking tattoos and if this town was not transformed into Ironman village they would have probably think she just escaped from prison the way she was putting away the food and talking that slang gang jive. Why are we still so hungry?<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S9n6KExPiSI/AAAAAAAAEX8/LwaF-_2zvfI/s1600/IMG00220-20100429-1217.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S9n6KExPiSI/AAAAAAAAEX8/LwaF-_2zvfI/s320/IMG00220-20100429-1217.jpg" alt="" id="BLOGGER_PHOTO_ID_5465674673776724258" border="0" /></a><br />Tomorrow we are planning on an easy swim, bike, run to loosen up and then follow it up the next day with a bigger swim, bike, run. Simple right?</div>Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com3tag:blogger.com,1999:blog-1307403041605551818.post-52333742168330966752010-04-19T11:31:00.001-07:002010-05-05T22:24:24.523-07:00The Hay Is In The Barn!<div style="text-align: justify;">Its just 13 days until my first Ironman race and all of the <span style="font-style: italic;">work</span> is done. The hay is in the barn!!<br /><br />I have been kicking around the goal of completing an Ironman race now for the last few years. . . maybe longer. I have given it a lot of thought... probably much longer and more than most people realize. I also realized that it takes a long time to <a href="http://alancouzens.blogspot.com/2008/08/making-grade.html">make the grade</a> and I was not going to rush it. The road along the way has been so much fun I really want to just keep climbing... but that is for another post.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S8z5WDH72cI/AAAAAAAAEWQ/P01ijxZhzRk/s1600/MakingTheGrade1250IMSG.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 292px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S8z5WDH72cI/AAAAAAAAEWQ/P01ijxZhzRk/s400/MakingTheGrade1250IMSG.jpg" alt="" id="BLOGGER_PHOTO_ID_5462014605284596162" border="0" /></a><br /><div style="text-align: justify;">I made a decision to start training for the Ironman St. George race back in November. At the time it felt like a long ways out and a few people (including myself) thought it may have been a bit early to start smashing out big training weeks...big for me anyways. By making a commitment to the race I also gave up my option for any excuse. I joined a Masters swimming group, worked on my biggest limiter (<a href="http://trailtime.blogspot.com/2010/01/my-30-day-of-running.html">running</a>), focused on the little things like getting the best food I could afford and stretching more and starting working with the best team of <a href="http://endurancecorner.com/">coaches for endurance</a> . . . Gordo literally wrote the book on <a href="http://www.amazon.com/Going-Long-Triathlons-Challenge-Multisport/dp/1934030066">going long</a> ;-)<br /><br />I was without excuse to give it my all but it was still all new and unknown. Maybe I would crack....I didn't know my breaking point. Was I bound to be a February rock star and burn out by May? Could I focus for so long on just one race, one day? Is there such a thing as starting too early? Would I even like going long? There are many questions and risks along the way and its all part of the fun.<br /><br />By this time last year, I had already competed a couple handful of races from paddling, snowshoeing and the like. I realized that I really love to race and race often. Switching gears to "put all my eggs in one basket" and put six months into one race was a hard choice for me to make at first. Some people jump right in and somehow manage to <span style="font-style: italic;">get fit</span> for an Ironman race on a 20 week training plan. What I found to be the longest and hardest part about doing the training is setting up my life so that I could do the work. I am very grateful for my job, wife, friends and family that allowed me to stack some hay over the last six months or more.<br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S8z-hhs7IhI/AAAAAAAAEWY/Ul4vPl2tBoY/s1600/TheBarn2.PNG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 214px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S8z-hhs7IhI/AAAAAAAAEWY/Ul4vPl2tBoY/s400/TheBarn2.PNG" alt="" id="BLOGGER_PHOTO_ID_5462020300029501970" border="0" /></a><span style="font-size:85%;">stacking the hay, loading the spring, having a lot of fun!<br /></span></div><br /><div style="text-align: justify;">I was also once about 215 pounds (just before Monique got married to me...lucky her!) and decided to make a lifestyle switch that just so happened to pull me into some athletic pursuits. A personal change in my lifestyle that will last the rest of my life. I wont go into detail about it now except to say that my motivation behind getting into sport a bit later in life (~28yrs old) was from within...an alignment that brings me more momentum than could be generated by an external motivation.<br /><br />The last couple of weeks have answered many of my questions about my quest along the road to my first Ironman. The training "fits" ME. I love going for a ride all day long and running off of the bike. Swimming long sets are the type of mediation that sorts me out and I don't think you can ever start too early (or too late for that matter). What was once a big volume week or training has simply become the norm and I feel like I am just getting started.<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S83nZddHvDI/AAAAAAAAEXA/_EpEZsVxX0I/s1600/hillsRcalling.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S83nZddHvDI/AAAAAAAAEXA/_EpEZsVxX0I/s400/hillsRcalling.jpg" alt="" id="BLOGGER_PHOTO_ID_5462276347659795506" border="0" /></a><br /><div style="text-align: justify;">I got to cap off the last couple of weeks of my training with some solid sessions on the course and around my normal training grounds. I have seen some <span style="font-style: italic;">glimpses of fitness</span> in training that I have never seen before but saved my deep desires for race day ;-) "you bring the popcorn, I'll bring the pain"<br /><br />This weekend, Monique and I joined Doreen for our first <a href="http://www.temeculachallenge.org/index.php?option=com_content&view=category&layout=blog&id=23&Itemid=25">Century ride</a>. We decided to jump into this Friday and signed up the morning of the ride. It was the first time any of us had done one of these "organized drafting buffet rides" but this one was legit. You cant hide on a climb! The girls had never gone over 100 miles and this ride boasted about 11K of climbing. They picked a good one!<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S83ng7qRtKI/AAAAAAAAEXI/P7llkF0GV54/s1600/Palo.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S83ng7qRtKI/AAAAAAAAEXI/P7llkF0GV54/s400/Palo.jpg" alt="" id="BLOGGER_PHOTO_ID_5462276476027122850" border="0" /></a><br /><div style="text-align: justify;">This was key for me to realize just how much "the norm" had become for me. Prior to November I had only ridden over 100 miles two times (once on the road/once on my mountain bike). The century ride on Saturday marked my 10th time riding over 100 miles since November for me and I did over 100 miles the day before. It was just another "session" on the bike for me at this point.<br /><br />It was inspiring to watch these girls grind out the ride with a smile the entire time. There is something lasting about suffering together in the highs and lows of a ride. As much as it was a grind we loved it and realized it was not as hard as we imagined. Monique just got stronger the longer we rode. Good stuff and there is a lot that fits into that theme.<br /><br />I banked WAY more training that I ever thought I would have along the way to this race. Many times working towards a goal without excuses does that to you... somehow you always end up doing more than what you intended and the goal moves towards you as well. I never got injured and burnout is far from a reality. I started posting my training miles on here because I kept banking a solid week and didn't quite know if I could repeat it... Week after week, month after month. I exceeded what I dreamed about..I crushed my dreams!..ha..ha. It almost scares me to see the numbers of my miles/hours.<br /></div><p><b>In the 180 days ending 2010-04-18:</b></p><table style="text-align: left; margin-left: auto; margin-right: auto;" border="0" cellpadding="0" cellspacing="3"><tbody><tr align="center" bgcolor="#444444"><td><br /></td><td style="color: rgb(255, 255, 255);">activity</td><td style="color: rgb(255, 255, 255);"> # </td><td style="color: rgb(255, 255, 255);">time</td><td style="color: rgb(255, 255, 255);" colspan="2">miles</td><td style="color: rgb(255, 255, 255);" colspan="2">km</td><td style="color: rgb(255, 255, 255);">+ft</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#33cc33" width="10"><br /></td><td>Road Bike</td><td align="center">92</td><td align="right"> 211:42:18</td><td align="right"> 3467.3</td><td align="right"><br /></td><td align="right"> 5580.08</td><td align="right"><br /></td><td align="right"> 157525</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#87ceeb" width="10"><br /></td><td>Swim</td><td align="center">112</td><td align="right"> 110:51:00</td><td align="right"> 190.29</td><td align="right"><br /></td><td align="right"> 306.25</td><td align="right"><br /></td><td align="right"><br /></td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#008000" width="10"><br /></td><td>Mt Bike</td><td align="center">36</td><td align="right"> 83:00:33</td><td align="right"> 688.93</td><td align="right"><br /></td><td align="right"> 1108.73</td><td align="right"><br /></td><td align="right"> 100543</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ff3300" width="10"><br /></td><td>Trail Running</td><td align="center">63</td><td align="right"> 62:47:28</td><td align="right"> 455.1</td><td align="right">(8:17)</td><td align="right"> 732.41</td><td align="right">(5:09)</td><td align="right"> 56323</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ff0000" width="10"><br /></td><td>Road Running</td><td align="center">55</td><td align="right"> 40:54:08</td><td align="right"> 312.82</td><td align="right">(7:51)</td><td align="right"> 503.43</td><td align="right">(4:52)</td><td align="right"> 23219</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ffa500" width="10"><br /></td><td>Strength</td><td align="center">25</td><td align="right"> 15:23:00</td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ff0099" width="10"><br /></td><td>Yoga</td><td align="center">21</td><td align="right"> 11:00:00</td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ff3333" width="10"><br /></td><td>Trekking</td><td align="center">5</td><td align="right"> 10:45:00</td><td align="right"> 32.15</td><td align="right">(20:04)</td><td align="right"> 51.74</td><td align="right">(12:28)</td><td align="right"> 10224</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#0000ff" width="10"><br /></td><td>Paddle</td><td align="center">2</td><td align="right"> 2:13:00</td><td align="right"> 11.93</td><td align="right"><br /></td><td align="right"> 19.2</td><td align="right"><br /></td><td align="right"><br /></td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr style="font-weight: bold;" bgcolor="#333333"><td bgcolor="#000000" width="10"><br /></td><td style="color: rgb(255, 255, 255);">Total</td><td style="color: rgb(255, 255, 255);" align="center">177</td><td style="color: rgb(255, 255, 255);" align="right"> 548:36:27</td><td style="color: rgb(255, 255, 255);" align="right"> 5158.53</td><td style="color: rgb(255, 255, 255);" align="right"><br /></td><td style="color: rgb(255, 255, 255);" align="right"> 8301.85</td><td style="color: rgb(255, 255, 255);" align="right"><br /></td><td style="color: rgb(255, 255, 255);" align="right"> 347833</td><td><br /></td><td><br /></td></tr></tbody></table><br /><div style="text-align: justify;">Now is the time for me to be thankful and soak up all of those miles and smiles. It has been such a fun experience and I can honestly say I enjoyed every mile along the way.<br /><br />My expectations for the race has not changed. I want to finish. I want to enjoy it and take it all in. They hay is in the barn and its time to taper. "Maintain, but don't expect to build. That's what <a href="http://chuckiev.blogspot.com/2009/06/science-of-tapering-is-art-part-1.html">tapering</a> means"<br /><br />see ya out there</div>Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com7tag:blogger.com,1999:blog-1307403041605551818.post-48950969434498852062010-04-10T08:35:00.000-07:002010-04-20T10:15:35.314-07:00IMSG recon. . . take 2<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S8ycEB-It6I/AAAAAAAAEUk/a7eVyQTKyfA/s1600/ohhtah.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S8ycEB-It6I/AAAAAAAAEUk/a7eVyQTKyfA/s400/ohhtah.jpg" alt="" id="BLOGGER_PHOTO_ID_5461912041156032418" border="0" /></a><br />Monique and I just got back from Utah where we got to spend a couple of days with our buddy "Sully" and check out the Ironman St. George course. I got to attend the <a href="http://trailtime.blogspot.com/2009/11/camp.html">EC camp</a> last November but never got to see the run course and it was a good time for <a href="http://moefletch.blogspot.com/">Monique</a> to see the bike course and ride it on her 3 day old bike.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S8yU4C3XePI/AAAAAAAAEUQ/9TYJ4apHJdg/s1600/blingseat.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S8yU4C3XePI/AAAAAAAAEUQ/9TYJ4apHJdg/s320/blingseat.jpg" alt="" id="BLOGGER_PHOTO_ID_5461904138656250098" border="0" /></a><span style="font-size:85%;">She opted not to go with that saddle for the new rig<br /></span></div><br />We picked up her bike the day before we left and in the first three days she got to ride it in 3 different states and put just under 200 miles on it. A good start on the new rig!<br /><br />Once in SG territory we hit up the <a href="http://www.sgcity.org/recreation/swimming/info_shac.php">pool</a> for a nice long set and then we rode through the Snow Canyon Park (i recommend checking it out of you get to SG early) and got some pictures for the Team Duke <span widget="" cmd="msgaction_ext:subjectSearch" class="cgSelectable cgSelectable-over" style="cursor: pointer;" title="View all emails with this subject">Children's Healing Art <a href="http://picasaweb.google.com/107724184772607673765/TeamDUKERidesWithChildrenSHealingArtProjectCHAP#">Project</a>.</span> We are honored to be a part of this and hope we can do more with Team Duke in the future. These kids and the program are rad.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S8yWGE3CWpI/AAAAAAAAEUY/B5YsbSwL5Vs/s1600/Duke.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S8yWGE3CWpI/AAAAAAAAEUY/B5YsbSwL5Vs/s320/Duke.jpg" alt="" id="BLOGGER_PHOTO_ID_5461905479221533330" border="0" /></a>I had some goals for our "mini-camp" and I was interested to see the progress I made since last time I rode the bike course. However, as much as we had some recon to do we were also taking a bit of a vacation. I had banked some comp-days from working weekends and staying with Sully in the mellow town of St. George was a welcomed relaxing weekend.<br /><br />BTY...My friend Sully has been living here since January and is in TOP shape...He qualified for Kona last year with a 4:11 at a 70.3 and he has just been getting faster and faster...too bad he aged up to my AG! I have no doubt that he will win our age group and probably be the top amateur. He is an animal but one of the nicest guys that I know. It is just exciting to see my friends get ramped up for a big race. Its going to be one good party AFTER the race!<br /><br />Anyways...Back to the recon. I posted some pictures up for the EC team and data files and maybe it will be a help for you if you are doing the race? They are posted over <a href="http://picasaweb.google.com/101208002767110434206/SGMiniCamp#">here</a>. Let me know if you want any data files, etc and I can email them over to you.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S8ycJk_wC8I/AAAAAAAAEUs/bn4UwR8hlRg/s1600/bikesRfun.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S8ycJk_wC8I/AAAAAAAAEUs/bn4UwR8hlRg/s320/bikesRfun.jpg" alt="" id="BLOGGER_PHOTO_ID_5461912136457391042" border="0" /></a><br />We finished up with some solid training and relaxing. I did get to see and run on the course and it is the real deal. It is not that steep hilly and for sure most people will be able to run the entire course if your pacing sets you up correctly on the bike. I hope to be in that camp! I kept thinking that this is just like a big Xterra course and I am happy that I still have that "ignorance is bliss" having never done an Ironman before because I have nothing to compare this course to except an Xterra. I went through an entire tub of Grape <a href="http://genr8speed.com/">Vitargo</a> over the weekend. Race fuel and recovery to the next level! This stuff works so well I never felt depleted during or after the trip. Love it!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S8yfdamj0zI/AAAAAAAAEU0/OuKRckm7jpE/s1600/Vjuice.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S8yfdamj0zI/AAAAAAAAEU0/OuKRckm7jpE/s320/Vjuice.jpg" alt="" id="BLOGGER_PHOTO_ID_5461915775799644978" border="0" /></a><br />I did make some big improvements from <a href="http://trailtime.blogspot.com/2009/11/ironman-st-george-course-preview.html">riding the loop</a> back in November and somewhere around an extra ~60watts for the same heart rate but I realized when I got home it was more about "the big picture". My perception had changed and my understanding about <span style="font-style: italic;">what it takes</span> is very different from what I thought that Ironman training is all about. I got some big sessions in but more importantly I absorbed them. Working with the Endurance Corner Team has been HUGE! There is now over seven coaches on the forum and plenty of great athletes who provide a good example. There is no easy way but there is a better way!<br /><br />I cut back from my planned camp as far as volume and let go of some of the things I thought that I had to knock out before the race. Why do we feel like we <span style="font-style: italic;">NEED</span> do complete some things before we are really ready...? Sometimes a growing checklist. I have yet to run over 20 miles and had to let go of some other "things" I had wanted to put a check box next to...but I had to let it go. I just have to trust my training and know that I am saving the good stuff for race day.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S808D627BKI/AAAAAAAAEWk/PoIQ9ycex3A/s1600/RunCourseHills.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 207px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S808D627BKI/AAAAAAAAEWk/PoIQ9ycex3A/s400/RunCourseHills.png" alt="" id="BLOGGER_PHOTO_ID_5462087961107170466" border="0" /></a><span style="font-size:85%;">run course profile<br /></span></div><br />I got a message from Gordo about mission accomplished for the camp. At first I was bummed because I had my growing list that i didn't knock out. Then I realized that it was successful and I was not destroyed. I had a great swim, bike and run session the day I got back and the numbers looked really good and I felt even better. Consistency. That was enough prove to me that a transformation was made in the way I was thinking and working.<br /><br />This is my training log entry the Sunday after we got back from SG and about sums it up...<br /><br /><span style="font-style: italic;font-family:arial;" >I was starting to get bummed that I didn't destroy myself this weekend. This was suppose to be my BIG push before the race and I dont even feel wiped out. I pushed it a bit more on the last downhill and let my quads have it...They are not sore at all today. I dont feel tired. I dont feel overtrained. I had so much fun swimming and I want to do that workout again..now. The bike ride was just "another session"... t-run off the bike is just what i do after a long ride... the long run the next day was just progressed from what I have been running but it was not over the top. I was thinking I would even be fully recovered in just a day or two. Then... I had to smile. OK. </span> <span style="font-style: italic;font-family:arial;" >This is the "mission accomplished". My proof from the puddin'. It was smart to not try and do the extra loop and push a 10hr ride. It was smart to not get fixed on a number and try and hit 20 miles on my run. This is NOT what I would normally do and still doing the IM distance over 3 days would have killed me before. THIS is all the confirmation that i needed mentally and physically that i needed. Not running 20 miles but backing up a big weekend...week after week and now month after month. This was just another training week and at ~20hrs this is a normal week of training for me now and just loaded on the back end. Something I will ABSORB and recover from quickly without getting injured and staying HIGHLY motivated. I cannot take credit for the "smart" part. I am grateful. The rest of the workouts today was a bit more confirmation. </span><br /><br />I'm Ready!Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com0tag:blogger.com,1999:blog-1307403041605551818.post-57173851884771328532010-04-07T12:08:00.001-07:002010-04-20T14:15:25.906-07:00back in the saddle againBusy couple of weeks and I have been back at work balancing the "life" stuff. I am really grateful I have a job that I can focus so much energy on training when it matters and it worked out well for Oceanside and my lead up to St. George so far. Its not always that way and sometimes I get buried behind weekends of work but it just makes me appreciate when it all works out.<br /><br />I was interested to see how I would recover from the Oceanside race. It proved to be pretty motivating to see what paces I ended up with and to know that I saved some good stuff for race day. The week after I basically took it easy and stayed off of the running for a few days and soaked it up in the pool.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S8vL8P4C2VI/AAAAAAAAES0/TMFbomppA3o/s1600/BakoPool.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S8vL8P4C2VI/AAAAAAAAES0/TMFbomppA3o/s320/BakoPool.jpg" alt="" id="BLOGGER_PHOTO_ID_5461683209031047506" border="0" /></a><br />I had to head to Fresno for work on the next Tuesday so I got to hit up an old pool I use to swim at in Bako and ride the bike path. So nice out there right now and cleared my mind!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S8vL7ulr7OI/AAAAAAAAESs/Y_IVd9td7OU/s1600/BakoPath.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S8vL7ulr7OI/AAAAAAAAESs/Y_IVd9td7OU/s320/BakoPath.jpg" alt="" id="BLOGGER_PHOTO_ID_5461683200095677666" border="0" /></a><br />By Friday, I was feeling pretty good and jumped back into the <a href="http://endurancecorner.com/">EC</a> training schedule with a "Strength Brick" workout. I had some huge gains since the last time I did this workout and knocked out a swim and some core work too. I was back! ...and stronger too! Here is my training time including the O-Side race until today.<br /><br /><p style="text-align: center;"><b>In the 12 days ending 2010-04-07:</b></p><table style="text-align: left; margin-left: auto; margin-right: auto;" border="0" cellpadding="0" cellspacing="3"><tbody><tr align="center" bgcolor="#444444"><td style="color: rgb(255, 255, 255);"><br /></td><td style="color: rgb(255, 255, 255);">activity</td><td style="color: rgb(255, 255, 255);"> # </td><td style="color: rgb(255, 255, 255);">time</td><td style="color: rgb(255, 255, 255);" colspan="2">miles</td><td style="color: rgb(255, 255, 255);" colspan="2">km</td><td style="color: rgb(255, 255, 255);">+ft</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#33cc33" width="10"><br /></td><td>Road Bike</td><td align="center">9</td><td align="right"> 16:56:30</td><td align="right"> 262.7</td><td align="right"><br /></td><td align="right"> 422.77</td><td align="right"><br /></td><td align="right"> 6815</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#87ceeb" width="10"><br /></td><td>Swim</td><td align="center">10</td><td align="right"> 8:58:00</td><td align="right"> 16.76</td><td align="right">(32:05)</td><td align="right"> 26.98</td><td align="right">(19:56)</td><td align="right"><br /></td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ff3300" width="10"><br /></td><td>Trail Running</td><td align="center">6</td><td align="right"> 4:38:58</td><td align="right"> 35.7</td><td align="right">(7:49)</td><td align="right"> 57.45</td><td align="right">(4:51)</td><td align="right"> 5005</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ff0000" width="10"><br /></td><td>Road Running</td><td align="center">1</td><td align="right"> 1:35:00</td><td align="right"> 14.0</td><td align="right">(6:47)</td><td align="right"> 22.53</td><td align="right">(4:13)</td><td align="right"> 1080</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ff0099" width="10"><br /></td><td>Yoga</td><td align="center">2</td><td align="right"> 1:30:00</td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ffa500" width="10"><br /></td><td>Strength</td><td align="center">1</td><td align="right"> 55:00</td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr style="font-weight: bold; color: rgb(255, 255, 255);" bgcolor="#333333"><td bgcolor="#000000" width="10"><br /></td><td>Total</td><td align="center">12</td><td align="right"> 34:33:28</td><td align="right"> 329.16</td><td align="right"><br /></td><td align="right"> 529.74</td><td align="right"><br /></td><td align="right"> 12900</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr></tbody></table><br />The next day Monique and I joined some friends for an "easy" 5ish hour ride. I didn't really plan on it. I was trying to keep the volume low but just rolled with it. I felt great running off of the bike and just got back to my normal training patterns. Open water swimming and some fun runs in the trails with friends.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S8yOvocfNmI/AAAAAAAAET4/CHI6tKjKCsU/s1600/Carlos.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S8yOvocfNmI/AAAAAAAAET4/CHI6tKjKCsU/s320/Carlos.jpg" alt="" id="BLOGGER_PHOTO_ID_5461897397055469154" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S8yPWIvf8cI/AAAAAAAAEUA/WIfZY37Ubx0/s1600/funbun.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S8yPWIvf8cI/AAAAAAAAEUA/WIfZY37Ubx0/s320/funbun.jpg" alt="" id="BLOGGER_PHOTO_ID_5461898058560172482" border="0" /></a><br />Then our good friends were heading for THE summit. Literally... After reaching 6 of the great summits, Karen, Paul, Jordan and team left for Everest. A few of us got to catch up for just a bit over lunch before they left. This has been such a treat to witness. They are some amazing people and I am honored just to get to hear all of the stories. Huge inspiration. You can follow the adventure over here <a href="http://www.jordanromero.com/">http://www.jordanromero.com</a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S8yOvC9dG6I/AAAAAAAAETo/mZgsVCeN1aY/s1600/Jordo.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S8yOvC9dG6I/AAAAAAAAETo/mZgsVCeN1aY/s320/Jordo.jpg" alt="" id="BLOGGER_PHOTO_ID_5461897386993195938" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S8yOubAHwbI/AAAAAAAAETg/7o2JbTmx5LQ/s1600/Team.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S8yOubAHwbI/AAAAAAAAETg/7o2JbTmx5LQ/s320/Team.jpg" alt="" id="BLOGGER_PHOTO_ID_5461897376266961330" border="0" /></a><br />Here is a pic of some BBQ pizza that we made with Ryan and Sarah the other night. The girls did some cooking, Ryan took care of the refreshments and I burnt the chicken and did my fare share of eating. I love team work!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S8yOvRlmraI/AAAAAAAAETw/sPlxAFgsEfc/s1600/good.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S8yOvRlmraI/AAAAAAAAETw/sPlxAFgsEfc/s320/good.jpg" alt="" id="BLOGGER_PHOTO_ID_5461897390919691682" border="0" /></a><br />So from here it is back in the saddle and back to the journey that has become Ironman in the making. Such a fun trip!Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com0tag:blogger.com,1999:blog-1307403041605551818.post-38691495248816568812010-03-31T11:15:00.000-07:002010-04-01T17:29:45.870-07:00Cali 70.3 Race ReportThis last weekend I got to join over 2,200 people from over 30 countries for my second half ironman. By this time last year, I had raced over a handful of times a variety of races. However, this year I decided to sit them out and the hardest to let go was The Vision Quest race but in trying to just focus on my first Ironman (St George) and do something different I really don't feel like I am "giving up" anything. I am really enjoying just swimming, biking and running. Something makes me feel like going long is a good fit for me. Well, it makes me happy anyway.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S7OaLrXISGI/AAAAAAAAEOU/BT8CHeGJA84/s1600/OsideShaka.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S7OaLrXISGI/AAAAAAAAEOU/BT8CHeGJA84/s400/OsideShaka.jpg" alt="" id="BLOGGER_PHOTO_ID_5454873099084777570" border="0" /></a><span style="font-size:85%;">Thats not my running technique...its the end of a double shaka<br /></span></div><br /><a href="http://trailtime.blogspot.com/2009/04/703im-in-love.html">Last year</a>, I jumped into the Oceanside 70.3 and I though for sure I would be racing a few more 70.3’s by the end of the year. . . I guess I am just a slacker because it took me a year to get into another one of them and I am at the same 70.3. I hope to race a few more of these this year if it all works out in the unplanned schedule.<br /><br />I was not even sure if I would be able to race this weekend after my recent “issues” so I was really stoked just to make it out to the starting line and get to see some friends.<br />I thought that I would list out my goals for Oceanside. These tend to slide if they are not written down and when expectations creep in from outsiders or growing goals in the mind.<br /><br />• Enjoy it - I almost didn’t make the race because of more than one reason – I was happy to make it to the starting line and I have not raced in a long time compared to last years schedule. Racing is fun!<br />• Learn from it - I have been training at such low intensities and working on race sim bricks but here was a real race and real race data I could learn about my efforts across all three sports, test my nutrition, mental approach, etc<br />• Beat my time from last year - This is where crushing my own dreams comes into play. I did not have the intensity of last year but I did have a consistent volume and a better balance than ever between all three sports. The proof they say is in the puddin’<br />• Don’t crap my pants – sounds like an obvious one but with the days I had leading up to this race this was definitely in the top 5!<br />• Finish strong - I had one more dream crushing stretch goal. After working on my biggest limiter of the three sports (running) <a href="http://trailtime.blogspot.com/2010/01/my-30-day-of-running.html">over the winter</a> I dropped 11 minutes off of my open half marathon PB <a href="http://trailtime.blogspot.com/2010/02/runnin-riddin-and-lovin.html">last month</a>. The plan was working! If my pacing and nutrition worked out I was going to try and beat that time at the end of this race. Not the same course and not easy but that is what dreaming is for right?<br /><br /><br />I started off the race in the back. My bike was racked in the very last row…of a very long transition. In fact, it was even outside of the gate where the swim entry was to the transition and I was in the very last wave for the age groupers. This ended up being a good motivation throughout the race.<br /><br />As we made our way to the start I lined up on the right side (outside) of the pack. This let me get clean water to start things off because most of the fast guys started on the left side. I made my way over to the pack and quickly found some feet. I felt extremely comfortable in the water and I have never experienced the “awareness” during the swim like I did this time. I knew where I was, where the packs breaking away were at and how to navigate a smart swim. I hope this awareness sticks for the rest of my races.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S7OaVdBRAjI/AAAAAAAAEOc/n-7SJX2RVxI/s1600/Swim.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S7OaVdBRAjI/AAAAAAAAEOc/n-7SJX2RVxI/s400/Swim.jpg" alt="" id="BLOGGER_PHOTO_ID_5454873267033670194" border="0" /></a><br />A few groups broke away and I was able to follow them and get right back on some feet. This went on and on. . .I moved up to ride on one guys hip for a while until my goggles got knocked off and after fixing them I decided to just settle for feet. Water is 1,000 times thicker than air and drafting is legal in the water. Brilliant. It was working too and I felt like I was not working…at all. I realized as we reached the turn around that I was cruising along at an easy/steady pace and almost felt guilty about not taking a turn at the front. The last two thirds of the swim everyone started to slow down so I started swimming solo and searching for someone else to draft as we weaved in and out of the packs of waves that started before us.<br /><br />I finished the swim with all 3 stroke breathing and as I ran into transition I really felt like I just finished the warm up and was ready for the main set. This started to bug me at first because I felt like I held back or could have gone much faster but then I started to realize that like I didn’t do anything “hard” yet was a HUGE mental boost that I could take for a deposit later in the race.<br /><br />I really wanted to target about 210-220 watts for the bike. Gordo suggested that I ride closer to 240 watts and I was a bit scared of that number. This is only my second half ironman and I still have a (healthy) fear of going out too hard. The goal was just to keep it under control for the first part of the bike and then settle into a HIM pace. The only problem was I was not sure what HIM pace was….yet.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S7U6O1NJgBI/AAAAAAAAEP0/rlZ9c24rmGo/s1600/Picture+18.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 257px; height: 385px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S7U6O1NJgBI/AAAAAAAAEP0/rlZ9c24rmGo/s400/Picture+18.png" alt="" id="BLOGGER_PHOTO_ID_5455330550104031250" border="0" /></a>The first 20 minutes of the bike I was really fighting mentally to keep my power down. It felt REAL easy to be pushing well over what I should have been and if I didn’t see the numbers myself I would think my power meter was broken. Adrenaline and a high heart rate can do funny things to your RPE perception!<br /><br />I only had a couple small issues on the bike but I still felt like I was not really working "hard". Probably a good sign that i was pacing properly and mentally was a boost. Many things can go wrong before or on race day but I was collecting grips of goodness all day. THAT was what I focused on.<br /><br />I started to move up my target watts throughout the rest of the bike leg. I figured if there was a time to learn if I was pushing too hard it was now. Better to learn this and suck up a 13 miler run off the bike than it would 5 weeks from now at St G with 26 miles to run. The mental deposit I was getting from the swim was growing on the bike by leaps and bounds. I had already exceeded the watts I thought I could maintain and still felt like I was not even really working hard. I also started in the last wave and so I had a steady line of people I was passing the entire race. Seriously…I must have said “on your left” a few hundred times and by my finish place I likely passed over 2,000 people.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S7U6OZq21cI/AAAAAAAAEPs/SS4kXyTHRgg/s1600/Picture+14.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 252px; height: 381px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S7U6OZq21cI/AAAAAAAAEPs/SS4kXyTHRgg/s400/Picture+14.png" alt="" id="BLOGGER_PHOTO_ID_5455330542712444354" border="0" /></a>By this time I got to the back of the bike course the wind picked up and I was a bit nervous riding the disc with my only road crash just three days fresh in my mind. My legs felt great and my nutrition was dialed in.... <a href="http://genr8speed.com/"> Vitargo</a> rocket fuel. From this point on I let the numbers go and just rode more by feeling all the way into T2 without having to worry about keeping a watts range. Even with my watts going up the conditions were a bit different this year with a lot of that power literally going into the wind. I did drop some time from last year however and still feel like I started way too slow. I guess I banked another mental deposit to bring on the run.<br />My normalized power for the ride ended up being 257 watts for the 2.5 hours. Last year it was 206 watts. . . kinda makes me wonder what I would have done if I did race Vision Quest this year!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S7Ofg4LJCFI/AAAAAAAAEOk/kz-FD4KqhM8/s1600/Clipboard01.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 245px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S7Ofg4LJCFI/AAAAAAAAEOk/kz-FD4KqhM8/s400/Clipboard01.jpg" alt="" id="BLOGGER_PHOTO_ID_5454878960859547730" border="0" /></a>I got out of transition and my legs felt like I never even rode the bike. Crap. I knew I was going to make myself suffer on the run now! I realized I would need all of those mental boosts for the run because I did not have one excuse for why I should not beat my 13 mile PB. I wanted to start slow but there was a tail wind heading out and I sure felt it on the way back on the two lap course. I knew it was going to be hard to hold pace on that final 3 miles heading to the finish. I must have known the pain cave was on its way because I stopped at the aid stations more than 5 times before the final 3 miles. Those sponges with ice cold water just felt so good!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S7PMkwh320I/AAAAAAAAEPQ/1uRGQWjZXVg/s1600/cali+70.3+032.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S7PMkwh320I/AAAAAAAAEPQ/1uRGQWjZXVg/s400/cali+70.3+032.JPG" alt="" id="BLOGGER_PHOTO_ID_5454928505550134082" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S7OfhpU8uBI/AAAAAAAAEOs/jxNFXYg58Io/s1600/OsideRunSplits.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 181px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S7OfhpU8uBI/AAAAAAAAEOs/jxNFXYg58Io/s400/OsideRunSplits.png" alt="" id="BLOGGER_PHOTO_ID_5454878974054021138" border="0" /></a><br />The last three miles I had to start making bets with myself, lying to myself about when “I will stop at the next…” and I started withdrawing those positive mental gems I collected. This was a great learning lesson for St G! Mentally, I have never been more focused closing out a race. I was starting to feel the fatigue and I gave myself one spot to walk before a final push. Of course, when I got there my buddy <a href="http://clancymultisport.blogspot.com/">Sean</a> was waiting and started to run beside me. I knew I could not stop…I didnt understand what he was saying at this point but his timing and presence was spot on and proved to be just the fuel I needed. Teamwork. Thanks Sean!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S7OjCqAJvUI/AAAAAAAAEO8/cSwPsGz0d9Y/s1600/Picture+7.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 172px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S7OjCqAJvUI/AAAAAAAAEO8/cSwPsGz0d9Y/s400/Picture+7.png" alt="" id="BLOGGER_PHOTO_ID_5454882839705795906" border="0" /></a><br />I enjoyed myself immensely! I learned a ton of things from this race and about myself from this race while beating my time from last year. I also just barley beat my open half marathon PB… but I did beat it and I didn’t crap my pants. All my expectations/goals exceeded. I crushed my dreams in the best way possible.<br /><br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S7OR6LpXHjI/AAAAAAAAENg/ocK6hOw_brA/s1600/IMG00659-20100327-1626.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S7OR6LpXHjI/AAAAAAAAENg/ocK6hOw_brA/s320/IMG00659-20100327-1626.jpg" alt="" id="BLOGGER_PHOTO_ID_5454864002420514354" border="0" /></a><span style="font-size:85%;">the real St. G and me</span><br /></div><span style="font-size:85%;"><br /></span>The <a href="http://www.endurancecorner.com/">Endurance Corner</a> crew did very well at the race and I am really stoked to be a part of the team. I cant wait for some future trips and maybe even a <a href="http://www.epiccamp.com/">camp</a> with Gordo one day ;-)<br /><br />There are many things that can go wrong in a race or leading up to a race. My friend Luke recently said something like that to me about training months just to have one day or one thing and it is all wrecked. That is all part of putting together a race..perhaps what i love about it in some way. When it comes together and you can execute the plan it is ____... Words cannot describe but if you have been there you know the feeling. Minutes after I crossed the finish line I was in a tent getting a massage and listening to an acoustic guitar band play in the next tent and just reflecting on the race and just how lucky i got to be racing and have a good day. THAT was out of this world...priceless.<br /><br />As good as my race was I could not imagine how <a href="http://californiatraining.blogspot.com/">Beth</a> must have felt. I was so inspired by her because of the life balance and race she put together. She blew my mind and blew away her competition with her finish. She won her age group, qualified for Kona and did it all with a big smile on her face. She planted a seed in my head I never thought I would have...huge inspiration. Thanks Beth!<br /><br />I was so glad I was able to race and now I am resting up for my last training block before St. G. My goals for St. G are even simpler. I made them up back in November and am going to stick with them.<br /><br />#1 Finish! I am doing everything I can to ensure I complete the race...even if it takes crapping my pants along the way ;-)<br />#2 Take everything I can from it - Complex I know... I want to take the experiences from it (race day and training) to use in the future for all areas of life. It has proved to be a wonderful journey so far.<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S7OTTi06UhI/AAAAAAAAEOI/SYAUuy-c5OA/s1600/TeamSlaMo.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 240px; height: 320px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S7OTTi06UhI/AAAAAAAAEOI/SYAUuy-c5OA/s320/TeamSlaMo.jpg" alt="" id="BLOGGER_PHOTO_ID_5454865537651331602" border="0" /></a>No surprise to me...<a href="http://moefletch.blogspot.com/">Monique</a> is killing it and ready to take on St George and it is just the course for her. This women has been married to me for over six years and so she has been working on her mental strength...she will crush dreams in Utah on May 1st. She raced this weekend on her cyclocross bike and she dropped 51 minutes off of her time from last year. Scary to think of her riding her new road bike for St G.Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com10tag:blogger.com,1999:blog-1307403041605551818.post-46188418876169180702010-03-24T10:51:00.000-07:002010-03-29T21:48:52.784-07:00good news. . . bad newsI hope this ticket theme does not continue on my blog…After my last post about my traffic ticket collection I thought I would be done with that chapter. This week I was in LA for a lunch meeting at Houston’s and running late because I was stuck in traffic. LA go figure…<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S6qADNuSKqI/AAAAAAAAELs/BNG05NnDwCM/s1600/IMG00548-20100317-1253.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S6qADNuSKqI/AAAAAAAAELs/BNG05NnDwCM/s320/IMG00548-20100317-1253.jpg" alt="" id="BLOGGER_PHOTO_ID_5452311091597159074" border="0" /></a><br />My buddy ordered me the salmon and I spent the next 30 minutes driving around looking for parking. Now I was really late! Apparently they had a mid-week farmers market and all the parking lots were full. I ended up finding a meter spot and because I was already so late I just took my chances my not filling it up because I didn’t have any quarters. Brave with my recent luck huh! Well, I got out of lunch about 1.5hours later to get to my truck with no ticket! Sweet! I was parked at the end of the street where the market started and a cop car was blocking traffic so maybe the ticket meter person didn’t drive that far up? I was so stoked I pulled out to beat traffic on the way home and pulled right into a Mercedes in front of me. Yikes! The cop who was parked blocking the market asked me for my driver’s license and reg before I even put it in park.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S6qACrvkZ-I/AAAAAAAAELk/58bfC-BJ0xo/s1600/IMG00553-20100317-1413.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S6qACrvkZ-I/AAAAAAAAELk/58bfC-BJ0xo/s320/IMG00553-20100317-1413.jpg" alt="" id="BLOGGER_PHOTO_ID_5452311082475743202" border="0" /></a><br />Unfortunately, that was not the bad part of that day. I ended up getting food poisoning from that salmon that I had and spent the night on the bathroom floor throwing up out of both ends. While I thought that I would be good to go after getting it all out of my system it has been five days and six pounds now that I have lost with my stomach just wrecked! I really did NOT want to loose 6lbs and I have been feeling pretty weak. It made me feel better about sitting out the Vision Quest race last weekend and with the <a href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S6qPggopmSI/AAAAAAAAEMI/EBCnVFhcy_4/s1600/Picture+11.png">training load</a> I have been keeping I would probably benefit from the additional rest anyways. However, I was still questioning going forward with racing <a href="http://www.ironmancalifornia.com/">Oceanside</a> this weekend.<br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S7GCmC5ulNI/AAAAAAAAENA/olZhqdxx8KY/s1600/IMG00607-20100322-2208.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S7GCmC5ulNI/AAAAAAAAENA/olZhqdxx8KY/s320/IMG00607-20100322-2208.jpg" alt="" id="BLOGGER_PHOTO_ID_5454284213848020178" border="0" /></a><span style="font-size:85%;">sickboy on the trainer</span><br /></div><br />Yesterday was the first day I made it without having any stomach issues and I got my appetite back. Stoked! I have still been able to knock out a few smaller workouts on the trainer (with the bathroom close!) and today it felt like it was all coming together. I felt good enough to nail my last swim/bike/run workout this morning with my bike in race mode setup. I was going to tweet a pic my bike this morning...I was really stoked on my ghetto black spray paint bike with race wheels..maybe even a little prideful.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S6p-0mUQyEI/AAAAAAAAELE/5AgE3lbbeTw/s1600/dreammaker.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S6p-0mUQyEI/AAAAAAAAELE/5AgE3lbbeTw/s320/dreammaker.jpg" alt="" id="BLOGGER_PHOTO_ID_5452309740989237314" border="0" /></a><span style="font-size:85%;">the dream machine (where i do most of my daydreaming)<br /></span></div><br />Monique and I got in a great swim with Nova this morning and it was wetsuit Wednesday. . . a perfect workout! All I was thinking about is how lucky I am to have great friends. I got a wetsuit yesterday from my friend <a href="http://trevorglavin.blogspot.com/">Trevor</a> that I got to use this morning and for the race this weekend. I got that disc rear wheel from my buddy <a href="http://clancymultisport.blogspot.com/">Sean</a>. I got a front 404 from my friend Keevin. <a href="http://moefletch.blogspot.com/">Monique</a> and I got a place to stay Friday night with <a href="http://www.jameswalshracing.com/">James</a> and <a href="http://californiatraining.blogspot.com/">Beth</a> before the race. I even had <a href="http://www.ryanweeger.com/">Ryan</a> offering to bring me over some ice-cream when I was sick. Now that is a good friend! I had the inspiration and encouragement from all my friends as I hit the road for a spin after our swim and that was all I needed. Last spin to test out the wheels and body. With the swim, bike and inspiration in check I was ready to go! My mind was set on racing this weekend.<br /><br />JUST as I was thinking about that I caught my front wheel between a crack in the road. I know…I know. I have been down this road so many times and I seriously cannot even explain how simple it was but I did it. I caught my front wheel and before I knew it I was sideways sliding into the middle lane. Thank God there were no cars around because I stopped between the while lines in a daze. Did this really just happen? It could have been much worse<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6p-1Q4_FPI/AAAAAAAAELU/ZUdK4zuoX2U/s1600/IMG00627-20100324-0947.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6p-1Q4_FPI/AAAAAAAAELU/ZUdK4zuoX2U/s320/IMG00627-20100324-0947.jpg" alt="" id="BLOGGER_PHOTO_ID_5452309752417555698" border="0" /></a><span style="font-size:85%;">boom boom<br /></span></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S6p-1KdJdBI/AAAAAAAAELM/7DzBsd3yElo/s1600/IMG00620-20100324-0917.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S6p-1KdJdBI/AAAAAAAAELM/7DzBsd3yElo/s320/IMG00620-20100324-0917.jpg" alt="" id="BLOGGER_PHOTO_ID_5452309750690182162" border="0" /></a><span style="font-size:85%;">crack kills<br /><br /></span><div style="text-align: left;">I basically slid to where I took this picture only into the middle lane. From my SRM it looks like I was going mid-20's but I was not hammering....Good or bad it just happened. The crack between the white line is what caught my front tire. I’m so lame!<br /></div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6qDPL0c71I/AAAAAAAAEL8/_fG2bn5oXOo/s1600/IMG00630-20100324-0948.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6qDPL0c71I/AAAAAAAAEL8/_fG2bn5oXOo/s320/IMG00630-20100324-0948.jpg" alt="" id="BLOGGER_PHOTO_ID_5452314595779473234" border="0" /></a><span style="font-size:85%;">only a scratch<br /></span></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S6qACGcmJqI/AAAAAAAAELc/uZiU0yQnWyc/s1600/IMG00638-20100324-1128.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S6qACGcmJqI/AAAAAAAAELc/uZiU0yQnWyc/s320/IMG00638-20100324-1128.jpg" alt="" id="BLOGGER_PHOTO_ID_5452311072464053922" border="0" /></a><span style="font-size:85%;">hipper post-shower<br /></span></div><br />My right side took the blunt of the crash and my hip and elbow got the bump and slide. This is my first crash on the road and quite different from crashing in the dirt. Good thing I was wearing gloves. Don’t worry dudes…The wheels and bike are OK!<br /><br />I’m not set on racing this weekend or drilling myself silly. Emotion would have me go far in either direction... I realize that it is sometimes a fine line between passion and addiction but I also realize that IT just happens. Good or bad is how you take it in most cases. Sometimes that IT is a good thing…sometimes IT is a bad thing. Who are we to know when we cannot see the end yet. Not resorting to feelings and relying on what I know is best.<br /><br /><span style="font-style: italic;">For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future” Jeremiah 29:11</span><br /><br />Really, does anything else really matter? I will do what I can do and if I am up to race this weekend then I will give it everything I have on that day. If not I will be stoked to go watch my friends race and enjoy another sunny SoCal day.<br /><br />My hip is a bit sore but that didn’t stop me from getting in a few laps around the track after my ride. With my swim/bike/run workout done I am heading into my scheduled massage today. Perfect ending to a solid day and all before lunch(and I can eat lunch without it blasting out my backside too)! Bagging all of this before work mid-week gives me nothing to complain about! I am truly blessed and grateful. Now, ALL my perspectives are in order and I learned something again from training. Training can teach you or build character for all areas outside training. That is what I love about it. Training is for racing just like this life is for the next. As they say in the hood…Its all good!Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com7tag:blogger.com,1999:blog-1307403041605551818.post-7881376060148533142010-03-15T09:59:00.000-07:002010-03-23T00:54:43.312-07:00another boring weekendI often feel like the luckiest boy alive (and i am!) but I have been collecting quite a few tickets recently. I got some speeding tickets, parking tickets, no reg sticker, driver license type of tickets. I even got one for ridding my bike that was over $450! Yikes!<br /><br />I don’t know if it is just California trying to collect extra revenue but I guess it could be worse. No accidents except for Monique crashing her car. . . into my car. Its all good…Just hope that page has turned now before I loose any more money!<br /><br /><br />We really didn’t have too much planned for this weekend except for a photo shoot on Saturday in San Diego for Monique. It was for Ellsworth bikes and we got out there early for a possible group ride and tour of the ranch. Cool place! We learned a lot about Ellsworth from Tony , Dan and the crew and it was refreshing to see another company doing it right. We learned about the quality control process of raw materials to the finished product (kind of like good food). Tony is pretty passionate about what he does and lives. . .even a solar powered factory with avocado trees and some amazing views.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S6ABOWuOgoI/AAAAAAAAEJA/jjI9aEriQss/s1600-h/Romona.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S6ABOWuOgoI/AAAAAAAAEJA/jjI9aEriQss/s320/Romona.jpg" alt="" id="BLOGGER_PHOTO_ID_5449356895247565442" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S5__74uTWsI/AAAAAAAAEII/dH8Ioj-I7hs/s1600-h/double.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S5__74uTWsI/AAAAAAAAEII/dH8Ioj-I7hs/s320/double.jpg" alt="" id="BLOGGER_PHOTO_ID_5449355478445546178" border="0" /></a><br />Monique found a couple of things she really liked. . . Ellsworth has probably the biggest range of bikes from any US manufacture. Everyone knows about their mountain bikes but they also have commuter (non-human powered) bikes, cross bikes, road bikes and now even some tri bikes. <br /><br />It was a pretty low day for me training wise. I was designated Sherpa boy and ended up driving the Van at the last spot. Fun day and I was proud of Monique for sticking it out in the cold. Sure didn’t look as cold as it was that day!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S5__9Na08bI/AAAAAAAAEIY/THsvOI15Ox4/s1600-h/MoniModel.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S5__9Na08bI/AAAAAAAAEIY/THsvOI15Ox4/s320/MoniModel.jpg" alt="" id="BLOGGER_PHOTO_ID_5449355501180875186" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S5__90XidlI/AAAAAAAAEIg/V5b6rrEAQgA/s1600-h/shots.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S5__90XidlI/AAAAAAAAEIg/V5b6rrEAQgA/s320/shots.jpg" alt="" id="BLOGGER_PHOTO_ID_5449355511636063826" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S6ABMRg_eHI/AAAAAAAAEIo/LQP0Hf1r0QM/s1600-h/sherpa.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S6ABMRg_eHI/AAAAAAAAEIo/LQP0Hf1r0QM/s320/sherpa.jpg" alt="" id="BLOGGER_PHOTO_ID_5449356859490138226" border="0" /></a>From there we drove to Temecula to stay with Paul, Lisa and Little D. Good times. They have four German dudes who were staying with them for a month and they all just got back from a moto session. Food was on and I was beat from doing nothing all day. Funny how that works.<br /><br />Then next morning we got up, drove to Oceanside to meet up with <a href="http://www.jameswalshracing.com/">James</a> and <a href="http://californiatraining.blogspot.com/">Beth</a>. I was SO STOKED to find my drivers license in an old bag that morning. I have been missing it for over 3 months and I would need it to get onto the Camp Pendleton base for our ride. It would have been handy to have when I got pulled over those four times too. . .<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6ABM6aDWFI/AAAAAAAAEIw/PXS2vMAD1x8/s1600-h/PCH.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6ABM6aDWFI/AAAAAAAAEIw/PXS2vMAD1x8/s320/PCH.jpg" alt="" id="BLOGGER_PHOTO_ID_5449356870466885714" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6ABN9rns2I/AAAAAAAAEI4/8Ln7686rSeA/s1600-h/winning+walshes.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6ABN9rns2I/AAAAAAAAEI4/8Ln7686rSeA/s320/winning+walshes.jpg" alt="" id="BLOGGER_PHOTO_ID_5449356888525747042" border="0" /></a><br />The Winning Walshes bagged a 100 miles while Monique and I stuck it out in tough weather for a nice 70 miles or so. . . Seriously, one of the best days we have had recently and that is hard to beat around here. Being true tri nerds, three of us had to get our T-Run on and lucky for Monique and I we parked in O-Side so we got to run on the <a href="http://www.ironmancalifornia.com/">race course</a> we will be at in a couple of weeks. THIS is where my mind has been for the last few months ;-) Unfortunately, when we got back to the car I had ANOTHER parking ticket waiting for me. HA! Funny even now.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S5__8gopKSI/AAAAAAAAEIQ/C7Fm5wOhHDg/s1600-h/dinner.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S5__8gopKSI/AAAAAAAAEIQ/C7Fm5wOhHDg/s320/dinner.jpg" alt="" id="BLOGGER_PHOTO_ID_5449355489159227682" border="0" /></a><br />We got home in time to get a good bison steak dinner with lots of greens and spend a few precious moments together before the laundry and bottle washing started to get ready for next week. Another boring weekend in the booksSlater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com2tag:blogger.com,1999:blog-1307403041605551818.post-69015035150365970112010-03-08T23:23:00.000-08:002010-04-19T22:43:43.418-07:00Gettin it done...letting it happenI have been stoked to get through my little mini-camp injury free and totally ready for more. My TSB hole had taken a bigger dive than ever and I am starting to learn more about what it takes to get me "a bit tired"<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S6qPggopmSI/AAAAAAAAEMI/EBCnVFhcy_4/s1600/Picture+11.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S6qPggopmSI/AAAAAAAAEMI/EBCnVFhcy_4/s400/Picture+11.png" alt="" id="BLOGGER_PHOTO_ID_5452328087564425506" border="0" /></a><br />I have been working on a post about WKO+ software (still not posted) and I am starting to get some use out of it after collecting data for about a year now. Here is a snap shot at my mini-camp and some of the sessions I got in. I was basically focused on bike volume after spending Dec-Jan trying to get my running up to par. Gordo helped me come up with a better outline so I would not completely crush myself or not leave room to push it a bit more before my St. George Ironman camp. That is going to be a long one...<br /><p style="text-align: center;"><b>In the 13 days ending 2010-03-04:</b></p><table style="text-align: left; margin-left: auto; margin-right: auto;" border="0" cellpadding="0" cellspacing="3"><tbody><tr align="center" bgcolor="#444444"><td><br /></td><td style="color: rgb(255, 255, 255);">activity</td><td style="color: rgb(255, 255, 255);"> # </td><td style="color: rgb(255, 255, 255);">time</td><td style="color: rgb(255, 255, 255);" colspan="2">miles</td><td style="color: rgb(255, 255, 255);" colspan="2">km</td><td style="color: rgb(255, 255, 255);">+ft</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#33cc33" width="10"> </td><td>Road Bike</td><td align="center">10</td><td align="right"> 29:02:59</td><td align="right"> 509.53</td><td align="right">(3:25)</td><td align="right"> 820.01</td><td align="right">(2:08)</td><td align="right"> 26769</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#87ceeb" width="10"> </td><td>Swim</td><td align="center">9</td><td align="right"> 10:00:00</td><td align="right"> 17.68</td><td align="right">(33:56)</td><td align="right"> 28.45</td><td align="right">(21:05)</td><td align="right"><br /></td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#008000" width="10"> </td><td>Mt Bike</td><td align="center">4</td><td align="right"> 8:55:00</td><td align="right"> 65.87</td><td align="right">(8:07)</td><td align="right"> 106.01</td><td align="right">(5:03)</td><td align="right"> 10710</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ff3300" width="10"> </td><td>Trail Running</td><td align="center">5</td><td align="right"> 5:49:23</td><td align="right"> 41.47</td><td align="right">(8:38)</td><td align="right"> 65.13</td><td align="right">(5:22)</td><td align="right"> 4826</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ff0000" width="10"> </td><td>Road Running</td><td align="center">5</td><td align="right"> 4:07:54</td><td align="right"> 32.59</td><td align="right">(7:36)</td><td align="right"> 52.45</td><td align="right">(4:44)</td><td align="right"> 2152</td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ffa500" width="10"> </td><td>Strength</td><td align="center">1</td><td align="right"> 1:00:00</td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr><td bgcolor="#ff0099" width="10"> </td><td>Yoga</td><td align="center">2</td><td align="right"> 50:00</td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td align="right"><br /></td><td><br /></td><td><br /></td><td><br /></td><td><br /></td></tr> <tr style="font-weight: bold;" bgcolor="#333333"><td bgcolor="#000000" width="10"> </td><td style="color: rgb(255, 255, 255);">Total</td><td style="color: rgb(255, 255, 255);" align="center">13</td><td style="color: rgb(255, 255, 255);" align="right"> 59:45:16</td><td style="color: rgb(255, 255, 255);" align="right"> 667.14</td><td style="color: rgb(255, 255, 255);" align="right"><br /></td><td style="color: rgb(255, 255, 255);" align="right"> 1072.05</td><td style="color: rgb(255, 255, 255);" align="right"><br /></td><td style="color: rgb(255, 255, 255);" align="right"> 44457</td><td style="color: rgb(255, 255, 255);"><br /></td><td><br /></td><td><br /></td></tr></tbody></table><br />Time has been flying by (i wonder where my time has gone? :-) and I have been back and forth the last few weeks about racing Vision Quest or not. I have had such a better balance on swimming, biking and running and my mind has just been focused on long course triathlon. Mountain biking is still a deep passion for me and fun times with friends but I just dont have that "kick" to race VQ this year. I have been able to get out in the dirt with friends and the trails are the BEST I have ever seen them...Tacky, deep greens and browns and fast!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S6OoC8xzzqI/AAAAAAAAEKI/CMH_ynpaTHk/s1600-h/IMG00368-20100307-1345.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S6OoC8xzzqI/AAAAAAAAEKI/CMH_ynpaTHk/s320/IMG00368-20100307-1345.jpg" alt="" id="BLOGGER_PHOTO_ID_5450384742676680354" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S6OoDzhtwxI/AAAAAAAAEKY/RczQVnhrqxQ/s1600-h/IMG00375-20100307-1359.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S6OoDzhtwxI/AAAAAAAAEKY/RczQVnhrqxQ/s320/IMG00375-20100307-1359.jpg" alt="" id="BLOGGER_PHOTO_ID_5450384757373125394" border="0" /></a><br />Last week I got a good balance of road and dirt. Palos Verdes ride and trail run mid-week after work with <a href="http://clancymultisport.blogspot.com/">Sean</a>. His "secret" training grounds have now been exposed and although we never made the Dream Crushers Century happen due to schedules and weather we all will be back in this area soon. Its pretty motivating that we have so many good places that are only about an hours drive away.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6OpUc5qwrI/AAAAAAAAEKw/Y_timCFN5To/s1600-h/IMG00319-20100302-1226.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6OpUc5qwrI/AAAAAAAAEKw/Y_timCFN5To/s320/IMG00319-20100302-1226.jpg" alt="" id="BLOGGER_PHOTO_ID_5450386142868980402" border="0" /></a>Later in the week I had some meetings in San Diego and was able to fit in a dreamcrush ride with <a href="http://www.jameswalshracing.com/">James</a> and Sean again...We hit the Walsh extension to the Swami loop. Good times. I know we have rough jobs! Riding with these guys is inspiring and being able to "share" our progress, setbacks and daily crap on AP is what i love! I have much respect for these guys and its always a pleasure to roll in the miles with them.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S6OpT-VDPJI/AAAAAAAAEKo/pwSQhjwM3-4/s1600-h/IMG00344-20100304-1352.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S6OpT-VDPJI/AAAAAAAAEKo/pwSQhjwM3-4/s320/IMG00344-20100304-1352.jpg" alt="" id="BLOGGER_PHOTO_ID_5450386134662331538" border="0" /></a>Then capped of the weekend with a ride up in the Santa Ana's with <a href="http://moefletch.blogspot.com/">Monique</a>, <a href="http://californiatraining.blogspot.com/">Beth</a>, <a href="http://www.ryanweeger.com/">Ryan</a>, James and Sean. This is what its all about!!<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6OoBrKVKuI/AAAAAAAAEKA/BEc0-9Iovhc/s1600-h/IMG00366-20100307-1316.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6OoBrKVKuI/AAAAAAAAEKA/BEc0-9Iovhc/s320/IMG00366-20100307-1316.jpg" alt="" id="BLOGGER_PHOTO_ID_5450384720767822562" border="0" /></a>Yes, they are singing the happy song<br /><br /></div><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6OoDaC-0wI/AAAAAAAAEKQ/Q0Ref6eG5ss/s1600-h/IMG00372-20100307-1353.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S6OoDaC-0wI/AAAAAAAAEKQ/Q0Ref6eG5ss/s320/IMG00372-20100307-1353.jpg" alt="" id="BLOGGER_PHOTO_ID_5450384750533333762" border="0" /></a>Crack kills Ryan!<br /></div><div style="text-align: center;"><br /><div style="text-align: left;">So for now I am just riding, eating a lot of the best food I can get my hands on and enjoying every mile of training. I feel like I have a totally different perspective this year with racing. Not in a hurry for anything really and just enjoying the journey. Probably a good thing for endurance racing.<br /><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S6OpTZffU8I/AAAAAAAAEKg/qtMkbtCehBU/s1600-h/mudfun.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_nyiq9Ae6N7w/S6OpTZffU8I/AAAAAAAAEKg/qtMkbtCehBU/s320/mudfun.jpg" alt="" id="BLOGGER_PHOTO_ID_5450386124774003650" border="0" /></a></div>Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com3tag:blogger.com,1999:blog-1307403041605551818.post-23601640163673680652010-02-18T12:12:00.000-08:002010-02-24T09:46:57.393-08:00DreamCrusher Century Extravaganzatraining has been going good for me and it really is all just about getting out with friends and having fun. I have learned quite a few things from Gordo already and one that comes to mind is "<span widget="" cmd="msgaction_ext:subjectSearch" class="cgSelectable cgSelectable-over" style="cursor: pointer;" title="View all emails with this subject">never show your best in training". . . there are just some things you have to save it for race day.<br /><br />With two big races just a few weeks away I have a nice training camp on the way with some comp days that I banked for working over the last weekend(s). </span>I should recover from this in just enough time to hit the dreamcrusher ride and push my <a href="http://docs.google.com/viewer?a=v&q=cache:9Fm--ZWF4zgJ:www.cadencecycling.com/CMSFiles/Power_WhitePaper.pdf+chronic+training+load&hl=en&gl=us&pid=bl&srcid=ADGEEShLViGwBGac0oMhX80esOUXBowdohtA-Re8_iGNO_S3H_tZF23qADXEpvMVrhNJREOMdc4PxoJ_L2hbE-oQfiI30RVsw6_78duqM_yqHN1sFivutt8oyCoL51gX2TDXWqWTuzZC&sig=AHIEtbQqkfJtXxOVaY_Cp1D2Hw4zt9HvQw">ALT</a> to a new level. Goodness.<br /><br />That is really what this post is about anyways. Making our ride "unofficially... official". Would i really go out and crushing myself on a ride that has little importance to my racing in the name of nothingness and a good time with friends. Of course! I am very motivated by my friends and pushing it and mixing in some points is sure to get me to a new level. I am thinking about taping that quote to my handlebars for the day however... It is all just for fun between the dc crew ya know. I will likely need another camp and extravaganza of greater proportions sometime before St. George. Something wildly extravagant!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S4VlmLQoouI/AAAAAAAAD-0/f0xv1hKSpRU/s1600-h/extravaganza.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 336px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S4VlmLQoouI/AAAAAAAAD-0/f0xv1hKSpRU/s400/extravaganza.jpg" alt="" id="BLOGGER_PHOTO_ID_5441867431279108834" border="0" /></a><br />The ride is set for March 6th 9am start. Feel free to join us or add some more fun topics for points. There are two main route options and we will have an A and B group for speed/pacing. the 4 climb ride will allow for additional tac on extra credit for the peppy few who want to go a bit more.<br /><span style="font-family:Calibri, Verdana, Helvetica, Arial;"><span style="font-size:11pt;"><br /><b>100 mile ride – 4 long climbs<br /></b><a rel="nofollow" target="_blank" href="http://maps.google.com/maps/ms?ie=UTF8&hl=en&oe=UTF8&num=200&msa=0&msid=117702146361632047086.00047ffd921fa9d13ff33&z=11"><span class="yshortcuts" id="lw_1266990005_1">http://maps.google.com/maps/ms?ie=UTF8&hl=en&oe=UTF8&num=200&msa=0&msid=117702146361632047086.00047ffd921fa9d13ff33&z=11</span></a><br /><br /><b>90 Mile Ride – 3 long climbs<br /></b><a rel="nofollow" target="_blank" href="http://maps.google.com/maps/ms?ie=UTF8&hl=en&oe=UTF8&num=200&msa=0&msid=117702146361632047086.00047ffdf3816f3f63a26&ll=34.072,-118.77594&spn=0.354913,0.718918&z=11"><span class="yshortcuts" id="lw_1266990005_2">http://maps.google.com/maps/ms?ie=UTF8&hl=en&oe=UTF8&num=200&msa=0&msid=117702146361632047086.00047ffdf3816f3f63a26&ll=34.072,-118.77594&spn=0.354913,0.718918&z=11</span></a></span></span><br /><ul><li>100 points if you finish the entire ride</li><li>10 points for taking the KOM (multiple KOM's)</li><li>5 points for most vitargo consumed (will be close between sean and slater)</li><li>5 points for whoever brings the best post race beer (will be decided post ride, will close between james and ryan)</li><li>5 points if you are riding a TT bike</li><li>5 points if you run after</li><li>5 points is you swim before</li><li>5 points if you pull the biggest group for the majority of the day</li><li>5 points if this ride is the longest ride you have completed in the last 12 months</li><li>5 points for puking (needs to be 20oz or more and witnessed)</li><li>2 points for every 10 miles you ride over the minimum distance (100miles)</li><li>5 points if this is your longest ride ever</li><li>5 points if you ride the next day</li><li>2 points for helping someone w/ a mechanical (that they could not fix themselves)</li></ul><br />Hope to see ya there!Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com4tag:blogger.com,1999:blog-1307403041605551818.post-51386987069546781852010-02-16T10:50:00.000-08:002010-02-16T12:41:59.954-08:00my weekend in pictureshad a long weekend...not only enjoying the Monday holiday but full weekend of long work, family, training and food. Not always in that order or preference . . .<br /><br />Friday, I got in a nice ride with <a href="http://simplyadayinmylife.blogspot.com/">Ryan</a> at Aliso Woods. Greenery everywhere and the dirt was still wet and tacky. Ryan showed me some new trails I had never seen before and after almost two weeks off of the mountain bike I got to experience the most technical trail I have ridden in Aliso within the first 30min of the ride. Good start!<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S3rr32BgsYI/AAAAAAAAD-U/GzzY5auiwjs/s1600-h/IMG00189-20100212-1443.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S3rr32BgsYI/AAAAAAAAD-U/GzzY5auiwjs/s320/IMG00189-20100212-1443.jpg" alt="" id="BLOGGER_PHOTO_ID_5438918844630479234" border="0" /></a>Ryan telling the climbs to "come see him!"<br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S3rr3YrNKvI/AAAAAAAAD-M/2OzchJ1x__M/s1600-h/Aliso.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 258px; height: 320px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S3rr3YrNKvI/AAAAAAAAD-M/2OzchJ1x__M/s320/Aliso.jpg" alt="" id="BLOGGER_PHOTO_ID_5438918836752296690" border="0" /></a>multitasking downhills and con-calls<br /></div><br />Then it was off to work for the weekend... Friday night at 7:30pm until sometime Sunday at about 11pm. I was closing out a project that we had started almost 18 months ago with data center designing and nerd-o-metrics. Of course, I got to take a good break somewhere in the middle and a much needed nap but it was a good experience to have a solid plan that our teamwork knocked out like clockwork. We basically migrated a bunch of legacy infrastructure gear like the stuff below<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S3rpwOFGTgI/AAAAAAAAD9k/VwD98-rDF9c/s1600-h/IMG00204-20100213-1508.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S3rpwOFGTgI/AAAAAAAAD9k/VwD98-rDF9c/s320/IMG00204-20100213-1508.jpg" alt="" id="BLOGGER_PHOTO_ID_5438916514625768962" border="0" /></a><br />into some pretty new scalable, virtual and a few other catchy word type redundant gear routing up to 15 terabits per seconds. I have noticed that after a solid "life" accomplishment I usually knock out a pretty good effort in sport...I guess the zeroing of stress and celebration of pulling something off that you have been working on for a while is like a tail wind when the plan works out...and you don't get fired.<br /><br />I use to do installs like this all the time...long before I started racing. There are so many similarities between the two (developing a design/plan, teamwork, details, etc) and I think if I have any mental toughness it was developed during the years I was working around on stuff like this. You never know what God has you working on and it maybe overwhelming to see the big picture too soon. I would never imagine riding for 6 hours just three years ago and now it is just "a session" and usually just one of two or three for a big day of training. Funny how that works.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S3rsMb92ArI/AAAAAAAAD-c/jRfXH3_udlY/s1600-h/IMG00201-20100213-1257.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_nyiq9Ae6N7w/S3rsMb92ArI/AAAAAAAAD-c/jRfXH3_udlY/s320/IMG00201-20100213-1257.jpg" alt="" id="BLOGGER_PHOTO_ID_5438919198413030066" border="0" /></a><br />I was still a bit behind on sleep so I decided to hit Sunday with no plans for training. I just wanted to see how I would feel and enjoy the nice 80 degree temps and clear skies. Monique and I headed out on foot and I ended up getting in a 11.5 mile progressive run. Felt good! Then I hopped on the bike for a 140K ride with some hot laps in the canyon. I like to ride my bike.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S3rpwjkW1KI/AAAAAAAAD9s/m5oQQE4qsa0/s1600-h/IMG00208-20100214-1650.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S3rpwjkW1KI/AAAAAAAAD9s/m5oQQE4qsa0/s320/IMG00208-20100214-1650.jpg" alt="" id="BLOGGER_PHOTO_ID_5438916520394020002" border="0" /></a>I rode into the dark because of the late start but watching the sunset I had one of those moments. . . Happy. I rode home in the dark and then bagged a 3K swim, gym session and another 30min run. Good day.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S3rqMgDC8cI/AAAAAAAAD-E/i5fKg9ur7B4/s1600-h/IMG00214-20100214-1810.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S3rqMgDC8cI/AAAAAAAAD-E/i5fKg9ur7B4/s320/IMG00214-20100214-1810.jpg" alt="" id="BLOGGER_PHOTO_ID_5438917000485335490" border="0" /></a>Monday, we were up to head north and spend the day with <a href="http://moefletch.blogspot.com/">Moniques</a> parents. I love them...They just dont make American folks like they use to. I thought we were going to meet up with Paul Romero but I had my days mixed up! Still a little behind on sleep and brainpower. We packed our mtb and headed for some local trails. New trails found. We have only ridden here once before and made a left at the first trail. Big difference in the choice!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S3rpxR-JRPI/AAAAAAAAD98/go0LwCRBr9M/s1600-h/IMG00216-20100215-1448.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_nyiq9Ae6N7w/S3rpxR-JRPI/AAAAAAAAD98/go0LwCRBr9M/s320/IMG00216-20100215-1448.jpg" alt="" id="BLOGGER_PHOTO_ID_5438916532850214130" border="0" /></a>This time we turned right and right into a 4.5 mile non-stop climb of over 2,100ft. Hello! We rode until we were pooped (not very long) and then bagged a swim on the way home. Lots of good stuff to explore out there in the future. Solid ride and I am having to deal with my rest day when I am not riding with M anymore. She is getting too fast!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S3rpxE2ErhI/AAAAAAAAD90/IXCPLZw5Krg/s1600-h/IMG00222-20100215-1540.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_nyiq9Ae6N7w/S3rpxE2ErhI/AAAAAAAAD90/IXCPLZw5Krg/s320/IMG00222-20100215-1540.jpg" alt="" id="BLOGGER_PHOTO_ID_5438916529326698002" border="0" /></a><br />We also got into the Park City Point to Point Race (<a href="http://thepcpp.com/race/something/">PCP2P</a>) that is going to be held later in the year. There was about 9 of us who got in before it sold out and it looks to be the perfect vacation bash to end a killer year. 78 miles of 90% single track trails and 14K of climbing with friends. . . add in some T-runs and compression socks and then I will start snapping more pictures ;-)Slater Fletcherhttp://www.blogger.com/profile/02947162960982078374noreply@blogger.com2