The wonders of Aerobic progression. Everything so far has been aerobic base work.....HR ceiling the 140, strength and big gear work, increasing capilarization, efficiency and the engine. We've been doing a run test every couple of weeks since January and the numbers are interesting....2 miles on the track at HR in mid 130's....here is the progression:
Beginning January- 138- 8:00/mile
Mid January--------137-7:30/mile
Beginning February-138- 7:04/mile
Mid February-------135- 6:55/mile
Beginning March----135- 6:43/mile
No work yet over 140 HR, legs feel slightly uncoordinated but that will change with some speedier work which is on the horizon. The goal is to see how fast we can get while staying purely aerobic and well under the aerobic threshold. Three more weeks of this.
Showing posts with label Training and Racing Rants. Show all posts
Showing posts with label Training and Racing Rants. Show all posts
Friday, March 07, 2008
Sunday, October 14, 2007
Know Thyself
Labels:
Training and Racing Rants
Well, today was not my finest hour that's for sure. It's rare I bail out of a race but yesterday I found myself in that most unenviable position where you have to make that call. Decisions like that can play havoc on the brain.......at the time they seem like the right thing to do, in hindsight they can haunt you for a bit. It's an easier thing to do if you crash and break your face or something but without some sign of visible trauma it involves many explanations.
I actually started with one of my best swim efforts to date. I was geared up for this one and felt really great. Canon went off and after a few hundred meters I was with the lead group.....after a few more I still was......I kept looking up to see surf legend Laird Hamilton paddling the lead surf board with total amazement that I was still able to see him. At about 1200m a small gap opened and I chased it down for a couple minutes and got back on. Through 3000m I was still there and actually feeling pretty good but shortly after that I popped. I must have been slightly over the effort I could sustain and whammy that was it.....back to the second group and a significant loss of time.
However, I still got out in a good group and with the excitement swelling I made my most critical mistake. I made a conscious decision to try and get myself back to the front group. In Hawaii there is much talk of the winner and top finishers always coming from this group....I figured I had to be close and so every passing cyclist presented an opportunity to match pace and get myself there. What didn't resonate at the time is that most of the guys I was trying to match pace with were sub 4:35 riders on good days.......Torbjorn, Marino Vanhoenacker and several others........guys whose pace I can probably ride for about 20 minutes tops.
After about 50km well above my current ability I popped.......With the swim it must have been about 2 hours well into the red zone and that was it.....I was done.......for the next 40 minutes I hobbled along at a pace that was consistent with one that follows a 2 hour massive effort.....small ring hunched over the bars. When you go over the line it's harder to absorb food and fluid and the legs can only sustain the effort for so long before they turn to jelly. I'd done an effort that takes a day or two to recover from and the tightness in my gluts where a good sign of this......and that was it.
I was ready to go yesterday, everything was in place and I was as fit as I have been but I made a really poor decision......one that seemed right at the time. On the day it can be overwhelming......I tend to beat myself up a bit especially around big events, we don't get many chances to race the big ones at this distance and I screwed this one up. I was a pretty miserable ass for a few hours but eventually you start seeing the light around it so here is what I got out of it:
I had to know- The most valuable thing I learned yesterday was that I just am not a front pack rider in Hawaii. Even if I had made it into that group, the pace they sustain is a notch higher than my current riding ability....which makes trying to get there from a deficit even more ludicrous. But, I had to find out and sometimes it happens the hard way. The important thing is to remember this for the next time around. It also means that at the moment I can't race anyone in Hawaii...I have to make it a solo effort within my own limits and that is how I can achieve the best outcome.
Know Thyself- Take a compilation of what I know I am capable of at this distance and match it up and I still run myself into the top 10. Patrick Vernay was smarter than I was yesterday and it paid off......he finished 10th.....53min swim, 4:49 bike, 2:48 run.....nothing special and never anywhere near the front group....in fact he would have come off the bike hearing his time deficit as "25 minutes down"......and "14 minutes down on the lead group"......but he obviously stuck to his plan and at the end of the day he was in the top 10. So today I learn my most valuable lesson from Patrick Vernay and tip my hat to the man. You have to know what your abilities are and do your best to maximize the return on them.
There were some pretty awesome performances yesterday----here are a few that stand out in my mind:
Samantha McGlone- Wow....first Ironman, tons of hype around her and she performed. Yes you could argue that several top women dropped out but check out the time she posted and she ran 3hrs........probably one of the top 3 times in the history of the event so I don't care who you put in there the result would have been the same.
Chrissie Who?- Don't you love when there is someone nobody talks about who is suddenly leading and running away with it. Kind of reminds me of the 2000 Olympics. Chrissie Wellington from the mother land Great Britain ran a 2:59 and came from basically nowhere to win the womens......I don't even know what she looks like.......I like stories like that.
Mike Neil- Every year the guy gets better here.....8:47 yesterday....no flash, no ra ra....just smart racing. As much as I learned from Patrick Vernay yesterday I learned just as much from Mike......the guy was never anywhere near the front but kept plugging on and posted his best result here.
Chris McCormack- 6 years ago he said he was going to win it and he did. In honesty he should have won it.....he has all the pieces....talent, work ethic, confidence, resources.....in my mind he did something he should have done but you still have to do it....you still have to show up and do it. He probably had the most pressure here and for sure had the most self induced pressure and he pulled it off.....very cool.
Craig Alexander- Kind of like Samantha- half ironman genius but put it together yesterday and ran bloody well.
Patrick Vernay- For reasons previously noted.
Chris Lieto- For trying to win it
Tim Deboom- Because nobody was talking about him....so quickly forgotten, sport is a fikel place.
Leanda Cave- For a super gutsy effort and for being at the front so long.
Torbjorn- For figuring out how to perform in the heat despite looking ridiculous. But for a top 3 I would have worn a snowmobile suit if I thought it would work.
And of course there were many more......................so until next time i bid you a grand hawaii high five-O
I actually started with one of my best swim efforts to date. I was geared up for this one and felt really great. Canon went off and after a few hundred meters I was with the lead group.....after a few more I still was......I kept looking up to see surf legend Laird Hamilton paddling the lead surf board with total amazement that I was still able to see him. At about 1200m a small gap opened and I chased it down for a couple minutes and got back on. Through 3000m I was still there and actually feeling pretty good but shortly after that I popped. I must have been slightly over the effort I could sustain and whammy that was it.....back to the second group and a significant loss of time.
However, I still got out in a good group and with the excitement swelling I made my most critical mistake. I made a conscious decision to try and get myself back to the front group. In Hawaii there is much talk of the winner and top finishers always coming from this group....I figured I had to be close and so every passing cyclist presented an opportunity to match pace and get myself there. What didn't resonate at the time is that most of the guys I was trying to match pace with were sub 4:35 riders on good days.......Torbjorn, Marino Vanhoenacker and several others........guys whose pace I can probably ride for about 20 minutes tops.
After about 50km well above my current ability I popped.......With the swim it must have been about 2 hours well into the red zone and that was it.....I was done.......for the next 40 minutes I hobbled along at a pace that was consistent with one that follows a 2 hour massive effort.....small ring hunched over the bars. When you go over the line it's harder to absorb food and fluid and the legs can only sustain the effort for so long before they turn to jelly. I'd done an effort that takes a day or two to recover from and the tightness in my gluts where a good sign of this......and that was it.
I was ready to go yesterday, everything was in place and I was as fit as I have been but I made a really poor decision......one that seemed right at the time. On the day it can be overwhelming......I tend to beat myself up a bit especially around big events, we don't get many chances to race the big ones at this distance and I screwed this one up. I was a pretty miserable ass for a few hours but eventually you start seeing the light around it so here is what I got out of it:
I had to know- The most valuable thing I learned yesterday was that I just am not a front pack rider in Hawaii. Even if I had made it into that group, the pace they sustain is a notch higher than my current riding ability....which makes trying to get there from a deficit even more ludicrous. But, I had to find out and sometimes it happens the hard way. The important thing is to remember this for the next time around. It also means that at the moment I can't race anyone in Hawaii...I have to make it a solo effort within my own limits and that is how I can achieve the best outcome.
Know Thyself- Take a compilation of what I know I am capable of at this distance and match it up and I still run myself into the top 10. Patrick Vernay was smarter than I was yesterday and it paid off......he finished 10th.....53min swim, 4:49 bike, 2:48 run.....nothing special and never anywhere near the front group....in fact he would have come off the bike hearing his time deficit as "25 minutes down"......and "14 minutes down on the lead group"......but he obviously stuck to his plan and at the end of the day he was in the top 10. So today I learn my most valuable lesson from Patrick Vernay and tip my hat to the man. You have to know what your abilities are and do your best to maximize the return on them.
There were some pretty awesome performances yesterday----here are a few that stand out in my mind:
Samantha McGlone- Wow....first Ironman, tons of hype around her and she performed. Yes you could argue that several top women dropped out but check out the time she posted and she ran 3hrs........probably one of the top 3 times in the history of the event so I don't care who you put in there the result would have been the same.
Chrissie Who?- Don't you love when there is someone nobody talks about who is suddenly leading and running away with it. Kind of reminds me of the 2000 Olympics. Chrissie Wellington from the mother land Great Britain ran a 2:59 and came from basically nowhere to win the womens......I don't even know what she looks like.......I like stories like that.
Mike Neil- Every year the guy gets better here.....8:47 yesterday....no flash, no ra ra....just smart racing. As much as I learned from Patrick Vernay yesterday I learned just as much from Mike......the guy was never anywhere near the front but kept plugging on and posted his best result here.
Chris McCormack- 6 years ago he said he was going to win it and he did. In honesty he should have won it.....he has all the pieces....talent, work ethic, confidence, resources.....in my mind he did something he should have done but you still have to do it....you still have to show up and do it. He probably had the most pressure here and for sure had the most self induced pressure and he pulled it off.....very cool.
Craig Alexander- Kind of like Samantha- half ironman genius but put it together yesterday and ran bloody well.
Patrick Vernay- For reasons previously noted.
Chris Lieto- For trying to win it
Tim Deboom- Because nobody was talking about him....so quickly forgotten, sport is a fikel place.
Leanda Cave- For a super gutsy effort and for being at the front so long.
Torbjorn- For figuring out how to perform in the heat despite looking ridiculous. But for a top 3 I would have worn a snowmobile suit if I thought it would work.
And of course there were many more......................so until next time i bid you a grand hawaii high five-O
Friday, October 12, 2007
The Rules
Labels:
Training and Racing Rants
It's fun to observe the state of mind you are in before a big race. It's a mix of a whole bunch of things from calm and ready to nervous and anxious. I figured this time I would write a blog about it and try to be as real as possible, no flowery emotional stuff, it's just a race and in 48 hours everyone will have forgotten and be on to the next thing until of course a few magazines come out a few weeks from now and remind us for a day or two.
Nerves come and go in waves but i've been able to hone down into a specific head space pretty regularly over the past year and I think for Ironman especially in Hawaii this becomes the real secret. I don't know what tomorrow will bring.....certainly I have hopes and dreams just like Veronica Corningstone but as Forest Gump once said so eloquently.....bla bla bla chocolates and you never know what you are going to get or something like that.
What I can say with certainty is this: I am fit, I am as ready as I have ever been for an Ironman and I have no major or minor health/injury problems that have been present or have potential to present themselves. I have had no major dramas over the past few months, no mental instability, nada nothing, no excuses. I've set myself up to perform well and I plan on doing that. Often it is most of the battle to just get to the start line healthy and fit and giving yourself the best chance at success and I have done that this year.
I think the mental state you get into is probably the single most important factor for any big competition or task in life. Over the years I've come to several important conclusions on what the ideal state is for me....I stress for me because everyone is different.
In the process of getting here we all go through waves of different stuff but inevitably this is where I end up when I'm in a productive space:
Expect nothing------and you can deal with anything-----I have no idea what will happen tomorrow, no amount of visual garbage will determine the outcome.....it will unfold as it will unfold and the more I can observe it without background noise the better I will be able to respond.
Appreciate Everything-----I live in extreme privelage in fact anyone doing this crazy event does. I don't mean this in an emotional bla bla gag gag way, just in a way that you can dread the day or appreciate simply that you are able to do it.
Don't Judge----Judgement during the race serves little if any purpose....you will be where you will be, judging it doesn't suddenly transport you somewhere else.
Use emotion, don't let it use you-----Emotion can swing you wildly all over the place, especially in an event like Ironman where people prepare so much and invest so much in it. It's such a massive task that emotions often take over....anyone who watches the NBC coverage knows what I mean. However, I don't think emotional spikes in either direction are very helpful. For every spike in the "high" direction you have to inevitably recover from it and for everyone in the "low" direction it just causes bad energy which i don't see as very productive. I think the more level you can keep your emotions throughout the day the better off you will be. I think the time for a high spike is in the last 1-2 miles if you need it to get you past some people or to the finish....then you can spend the next few months recovering from it.
Relax into speed----Nothing in Ironman needs to or should happen quickly. Relax into the rythm, relax into the pace, relax and the speed part of it will take care of itself.
Engage-----your brain needs to be constantly engaged with pacing, nutrition and general body awareness.....the worst thing you can do is get caught up in someone else's race plan because you got excited for a few miles.
And of course there is the actual race plan itself....in a nutshell it looks something like this:
Swim- a fast start, get with the main group
Bike- HR 148-158 range with a ceiling of 160 on flats and 165 on hills- 1200-1500ml of fluid per hour---75-85 grams of carbs per hour----700-1000mg sodium per hour
Run- Goal pace---6:20ish---Start out at a 6:45 and build my way there----Sport Drink, Water every aid station----Coke, sport drink, water every second----sodium pill every third aid station----Ice and water to cool core temperature down every aid station.
Pretty simple, nothing special-----solid level day and it will go well.
And so with that I wish you all a good night and thanks for reading along.
This time tomorrow I will be in post season bliss. Yipeeeeee.
Nerves come and go in waves but i've been able to hone down into a specific head space pretty regularly over the past year and I think for Ironman especially in Hawaii this becomes the real secret. I don't know what tomorrow will bring.....certainly I have hopes and dreams just like Veronica Corningstone but as Forest Gump once said so eloquently.....bla bla bla chocolates and you never know what you are going to get or something like that.
What I can say with certainty is this: I am fit, I am as ready as I have ever been for an Ironman and I have no major or minor health/injury problems that have been present or have potential to present themselves. I have had no major dramas over the past few months, no mental instability, nada nothing, no excuses. I've set myself up to perform well and I plan on doing that. Often it is most of the battle to just get to the start line healthy and fit and giving yourself the best chance at success and I have done that this year.
I think the mental state you get into is probably the single most important factor for any big competition or task in life. Over the years I've come to several important conclusions on what the ideal state is for me....I stress for me because everyone is different.
In the process of getting here we all go through waves of different stuff but inevitably this is where I end up when I'm in a productive space:
Expect nothing------and you can deal with anything-----I have no idea what will happen tomorrow, no amount of visual garbage will determine the outcome.....it will unfold as it will unfold and the more I can observe it without background noise the better I will be able to respond.
Appreciate Everything-----I live in extreme privelage in fact anyone doing this crazy event does. I don't mean this in an emotional bla bla gag gag way, just in a way that you can dread the day or appreciate simply that you are able to do it.
Don't Judge----Judgement during the race serves little if any purpose....you will be where you will be, judging it doesn't suddenly transport you somewhere else.
Use emotion, don't let it use you-----Emotion can swing you wildly all over the place, especially in an event like Ironman where people prepare so much and invest so much in it. It's such a massive task that emotions often take over....anyone who watches the NBC coverage knows what I mean. However, I don't think emotional spikes in either direction are very helpful. For every spike in the "high" direction you have to inevitably recover from it and for everyone in the "low" direction it just causes bad energy which i don't see as very productive. I think the more level you can keep your emotions throughout the day the better off you will be. I think the time for a high spike is in the last 1-2 miles if you need it to get you past some people or to the finish....then you can spend the next few months recovering from it.
Relax into speed----Nothing in Ironman needs to or should happen quickly. Relax into the rythm, relax into the pace, relax and the speed part of it will take care of itself.
Engage-----your brain needs to be constantly engaged with pacing, nutrition and general body awareness.....the worst thing you can do is get caught up in someone else's race plan because you got excited for a few miles.
And of course there is the actual race plan itself....in a nutshell it looks something like this:
Swim- a fast start, get with the main group
Bike- HR 148-158 range with a ceiling of 160 on flats and 165 on hills- 1200-1500ml of fluid per hour---75-85 grams of carbs per hour----700-1000mg sodium per hour
Run- Goal pace---6:20ish---Start out at a 6:45 and build my way there----Sport Drink, Water every aid station----Coke, sport drink, water every second----sodium pill every third aid station----Ice and water to cool core temperature down every aid station.
Pretty simple, nothing special-----solid level day and it will go well.
And so with that I wish you all a good night and thanks for reading along.
This time tomorrow I will be in post season bliss. Yipeeeeee.
Thursday, October 11, 2007
Tension
Labels:
Training and Racing Rants
Today we had the pro meeting. Often there is tension at these things, everyone there in the same place for the first time, kind of like a first date. You look around, check out who is there and how people look. Mostly it's about how lean people look which is a real good thing in the heat and for running as long as you don't go overboard which is sometimes the case then you just lose power and get unhealthy. A couple people asked questions, Jimmy Ricitello gave the marshals briefing and we all had to have our picture taken. One photographer, 150 people in line.....a slight oversight. But I got into line near the front on account of my super "line up speed"
Today I saw some real lean tanned people and they were mostly staring back at me from the mirror.....yeah, that's right that's what i said.
Nerves come in waves but mostly I am good, only when i get ahead of the game and into the race in my head. I feel generally very good and at peace with the current situation. It's amazing how quickly the days storm ahead and before you know it you are the day before the race and then you are having a margarita in the VIP tent after.
Today I ate lots of food and was merry. We have another sunset happening and we always have dinner looking out at it from our patio....paradise by the dashboard light.
Tonight I will sleep and tomorrow will wait some more. 48 hours and the season will be done and that is nice, I am looking forward to eating some refined sugars for a day. Maybe some pizza too.
Until next time I send you a hearty "Hawaii 5-O"....Magnum PI style......Higgins
Today I saw some real lean tanned people and they were mostly staring back at me from the mirror.....yeah, that's right that's what i said.
Nerves come in waves but mostly I am good, only when i get ahead of the game and into the race in my head. I feel generally very good and at peace with the current situation. It's amazing how quickly the days storm ahead and before you know it you are the day before the race and then you are having a margarita in the VIP tent after.
Today I ate lots of food and was merry. We have another sunset happening and we always have dinner looking out at it from our patio....paradise by the dashboard light.
Tonight I will sleep and tomorrow will wait some more. 48 hours and the season will be done and that is nice, I am looking forward to eating some refined sugars for a day. Maybe some pizza too.
Until next time I send you a hearty "Hawaii 5-O"....Magnum PI style......Higgins
Wednesday, October 10, 2007
People I Disqualified Today
Labels:
Training and Racing Rants
Norman got DQ'd for having too much of a tan
I disqualified Ferris again for not wearing his helmet
I disqualified Samantha McGlone so she can't beat me
I disqualified Lisa Bentley for smiling too much
I disqualified Mike Neil because he's fit
I disqualified myself for writing this blog
I disqualified Jonny Caron for speaking Frenglish
I disqualified Borat
I disqualified the Bachelor guy out of envy
That's it for today, I'm sure there will be more disqualifications tomorrow.
I disqualified Ferris again for not wearing his helmet
I disqualified Samantha McGlone so she can't beat me
I disqualified Lisa Bentley for smiling too much
I disqualified Mike Neil because he's fit
I disqualified myself for writing this blog
I disqualified Jonny Caron for speaking Frenglish
I disqualified Borat
I disqualified the Bachelor guy out of envy
That's it for today, I'm sure there will be more disqualifications tomorrow.
Sunday, October 07, 2007
Kona
Labels:
Training and Racing Rants
Hard to believe already a month since arriving for the camp back in September but we got in last night for the final week before the big dance next weekend. A painless trip really.
We are staying at the far end of Alii drive...not ideal from a transport perspective but totally ideal for maintaining some distance from the madness of the pier. Like any race the place is buzzing. It feels really good to be back here having spent time here recently. I feel more like a local....no time wasted finding grocery stores, the pool all that nonsense......easier to quickly settle in.
We have a great place, with ocean views and we our place is built on an old lava flow, pretty spectacular. We sat out watching the sun come up this morning....windows all open, nice breeze, good vibrations.
Nothing special today, good swim at the pier and a good run, a far better version of my first run here back in September.
I feel as ready as I have ever been for Saturday. I know this because there is no fear or anxiety just peace of mind and eager anticipation. When I feel like this it is a good sign that I have confidence in the work i've done and i'm healthy.....sometimes getting to the start with these two things in check is most of the battle. Things unfold naturally and as they should and it's easy to move with it.....no resistance, just peace. I'm not always in this state....Couer D'Alene was a different story, more forced, less confidence, more resistance.
Papayas are back in my belly, life is good.
We are staying at the far end of Alii drive...not ideal from a transport perspective but totally ideal for maintaining some distance from the madness of the pier. Like any race the place is buzzing. It feels really good to be back here having spent time here recently. I feel more like a local....no time wasted finding grocery stores, the pool all that nonsense......easier to quickly settle in.
We have a great place, with ocean views and we our place is built on an old lava flow, pretty spectacular. We sat out watching the sun come up this morning....windows all open, nice breeze, good vibrations.
Nothing special today, good swim at the pier and a good run, a far better version of my first run here back in September.
I feel as ready as I have ever been for Saturday. I know this because there is no fear or anxiety just peace of mind and eager anticipation. When I feel like this it is a good sign that I have confidence in the work i've done and i'm healthy.....sometimes getting to the start with these two things in check is most of the battle. Things unfold naturally and as they should and it's easy to move with it.....no resistance, just peace. I'm not always in this state....Couer D'Alene was a different story, more forced, less confidence, more resistance.
Papayas are back in my belly, life is good.
Monday, September 24, 2007
Frosty
Labels:
Training and Racing Rants
What a difference a week can make! This time last week, i'm in Hawaii, 36 degrees, humid like mad dogs and getting a tan. Saturday's ride here.....8 degrees with patches of rain. But, i'm in that good space right now where the work just gets done and it doesn't seem to matter the conditions. I went up to Whistler to spend a weekend with my brother and we did a great ride out to Pemberton. The riding would actually be quite good there in the warmer months....it's a total mixed bag.....lots of hills if you want them and good flat sections over in Pemberton. To get to Pemberton requires a significant decent so every ride finishes with about 40mins of climbing but it's pretty steady.
On Sunday I had a great run. Finally I am starting to feel somewhat "normal" running. I think a combo of the Osteopath work and exercises I've been doing and some work in the heat which tends to lean things out a bit. I ran around the cross country trails in Whistler which roll pretty good but are smooth. We had a great weekend, good training and great relaxing.
We have a new kitten, hilarious.......she loves the shower, if you are having a shower she spends the entire time in there splashing around and drinking. After you turn it off she stays in there and rolls around in the left over water. She's awesome and she enjoys to still pee on everything but the litter pan.
Two more weeks and off to Hawaii. Probably one of the last open water swims I will brave this morning. I'm in with the top half only of my Desoto wetsuit which is a huge bonus for Hawaii....can still get in open water and stay warm in the upper without messing up the lower half of your body. My legs needed an icing after yesterday so it was good for two things.
On Sunday I had a great run. Finally I am starting to feel somewhat "normal" running. I think a combo of the Osteopath work and exercises I've been doing and some work in the heat which tends to lean things out a bit. I ran around the cross country trails in Whistler which roll pretty good but are smooth. We had a great weekend, good training and great relaxing.
We have a new kitten, hilarious.......she loves the shower, if you are having a shower she spends the entire time in there splashing around and drinking. After you turn it off she stays in there and rolls around in the left over water. She's awesome and she enjoys to still pee on everything but the litter pan.
Two more weeks and off to Hawaii. Probably one of the last open water swims I will brave this morning. I'm in with the top half only of my Desoto wetsuit which is a huge bonus for Hawaii....can still get in open water and stay warm in the upper without messing up the lower half of your body. My legs needed an icing after yesterday so it was good for two things.
Saturday, September 15, 2007
Hawii Camp Day 12- Last Day- Some Fun Numbers
Labels:
Training and Racing Rants
Last day of camp was good, just a good swim and a longish run at some pace work. My legs are pooched but that is the point in general to smash yourself, get leaner and get out on the course. Mission accomplished, I will live to sit on my bike seat another day and i didn't get eaten. Crazy trip home but that is for another blog and so now I present to you Hawaii by the numbers:
13 days
63 hours of training
11 hours of swimming
34 hours of biking
8 hours of running
Aproximately 70 liters of water
2 bags of Gleukos sports drink
40 salt stick salt capsules
13 packages of 7systems
8 iron pills
4 energy bars
3 powergels
2 loaves of bread
1 jar of almond butter
2 small containers of jam
1 small container of honey
3 big bags of organic salad
2 bottles of Annies organic dressing
1 small horseradish mustard
3 packages of turkey breast
3 smoked salmon pieces
2 Ahi Tuna steaks
5 boxes of Kashi cereal
5 cartons of Almond milk
6 Apples
2 bags of sprouts
15 papayas
3 oranges
6 bananas
5 Potatoes
5 Sweet Potatoes
1 bag of pasta
1 container of Organic pasta sauce
1 Bag of honey wheat pretzels
3 cookies (yes only 3)
1 brownie
1 bag of Sunchips
1 bag of Organic salt and vinegar chips
2 small pieces of dark chocolate
2 Lava Java Muffins
2 cups of coffee
3 cups of Quinoa
1 dinner out at O's restaurant- I ate Mongolian Stir Fry and some bread
1 Killer taco chicken burrito
2 Killer taco fish tacos
1 Pesto Chicken Burrito en route in Seattle airport
1.5 rolls of toilet paper
1 tube of chamois cream
1 load of laundry
1/2 tube of sunscreen
1 small bar of soap
1 small thing of shampoo
3/4 tube of Berts toothpaste
1/4 roll of dental floss
2 garbage bags
2 flat tires
1 CO2 cartridges
24 chapters read in my book
12 watched sunsets
13 days up before the sun
1 tank of gas
3 hours talked on my cell phone on roaming charges
2 hysterical calls from my lovely wife
8 normal calls from my lovely wife
39 bowel movements (although i would hazard a guess that some of these were the same ones in two different waves)
6 different riding sores
1 tube of ginger macadamia skin cream for my crotch
1 sore crotch
26 ice bottles for my crotch
3 urinations that stung so bad your mom goes to college
1 $30 cab fee to the airport
20 hours of travel
8 US Open matches
1/2 football game
9 episodes of Burn Notice
3 movies
1 episode of house
3 episodes of friday night lights
8 episodes of Law and Order
Too many hours of TV
Too much time on my hands
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