TTT

Miller Week In Review

2011-10-02T09:36:00.002-05:00

Monday OffTuesday 30 minute runWednesday 30 minute bike trainer sessionThursday 30 minute runFriday OffSaturday OffSunday 36 minute runLike with all of us, LIFE has made it difficult to post over the past few weeks. When the life plate is full, you have to make choices and other things take priority. That said, I still find much value in taking time to look over the past days and weeks, evaluate them, and share (or not share) as appropriate or needed. Next weekend are both GABRAKY and the Ironman World Championships in Kailua-Kona. I wish I could have been at either of those but unfortunately, work got in the way of one and I'm too slow for the other. Instead, I'll be struggling through 100 miles of bike riding at the annual Outlaw Trail Cycling Tour. This is my third century ride of the year and probably my last organized event of the year. While I may not be physically prepared for the day, I'm looking forward to it. On the life front, all is going well, Gracias a Dios. Wife and kids are thriving and doing well in work and school. Jennifer continues walking nightly and Tristan has created a calendar for his daily exercise routines. Karlie is so active ALL the time, exercise is not necessary. Thankfully, she can actually sit still enough at school to do very well and her recent report card was all A's and B's. For me, work continues going well. As I noted in an earlier blog post, we reached our $53.5 million campaign goal three years early as the first college at UT to do so. This only means we move on to the next fundraising project, which at this time is raising $500,000 for a new college faculty endowment. We raised $150,000 in the first month, so I'm cautiously optimistic we'll reach our goal soon. I did have an important meeting last Thursday that had to be postponed until this week. I will share more about that in due time. I send my best wishes to all readers of the TTT blog and their families. Keep reaching for your BHAGs (Big Hairy Audacious Goals) and pushing your limits. And if you haven't seen the movie "Limitless", check it out. Then write me with your thoughts about what we might be capable of had we the ability to access more of our brain's power. It's fun to think about, to be sure, and I argue that we all have the ability to access more of our brain's power. It's just that instead of taking a daily pill, it takes a lot of hard work. Kia Kaha!

Miller Weekly Update

2011-09-18T08:42:00.001-05:00

Monday Rest DayTuesday Bike Trainer Tempo Session (2x20 min tempo intervals)Wednesday Base Trainer RideThursday Trip to DallasFriday Rest DaySat-Sun Day OffI was tired this week, mentally and physically. It was nice to be out of the office for my work trip to Dallas on Wednesday but otherwise, I was in a "hamster wheel fog." I decided to let my body dictate what I would do this weekend and it decided I needed to rest. It was great following @bigschmidtdog and @duanebonifer posting from Dakota Meyer's Congressional Medal of Honor week events. Thanks for giving us a sense of what it was like to see a hero being recognized. Have a great week, all. Kia Kaha!

Photos from Interbike

2011-09-18T08:33:00.002-05:00

See some of what's new from Interbike 2011

Ride with GPS

2011-09-04T10:39:00.000-05:00

http://ridewithgps.com/Found this great site and had to share it with TTT.What is Ride With GPS?We created Ride With GPS to help cyclists plan bike rides and find routes in their area. We offer cuesheets, exportable files for turn by turn directions on Garmin GPS units and elevation profiles with grade information. You can upload your ride and see graphs of elevation, heart rate, cadence and power.

Weekly Recap

2011-09-04T10:31:00.001-05:00

Monday Day OffTuesday 1 hour bike trainer tempo intervals (3x15 min intervals)Wednesday 1 hour bike trainer tempo sessionThursday 1 hour bike trainer tempo intervals (2x20 min, 10 min at threshold)Friday Day OffSaturday 65'ish mile ride with The Ride GroupStarted training the bike legs again three weeks ago in order to be in shape to keep up with my new riding group. The last two weekends, I did some medium (30-35 mile) rides with my neighbor. This weekend, I invited my neighbor to join me for a 65-miler with TRG. This weekend, thanks to Hurricane Irene, we had a north wind (the prevailing wind here is a southern wind). The cooler morning temps were a welcome touch to a summer that's been the hottest and driest in Austin/Round Rock history and one of the hottest and driest in Texas history. Not sure if it was the temperature or just the joy of being out with good cycling friends, but we started pushing a fast pace from the beginning. My neighbor was pretty amazed at the pace we were pushing so early in the ride. We did 25 miles to a country store in Liberty Hill to refill our bottles. Another 15 miles and we arrived at the country store in Andice. Bottles refilled again, we began the 25'ish miles back to the start...leaving the long climbs for the end. At this point, I have to tell you about the greatest sport drink on the market today, Eload. A friend of mine is a business development/social media manager for Eload and as a way to support him, I recently reposted and retweeted some posts he made about Eload. Next thing I know, Eload is sending me a box full of free Eload formulas to try. I used two of their powders (the heat and endurance formulas) during my ride last weekend and noticed that my legs were not burning during the long climbs as they normally did. I was able to hold the big ring even during some of our longest climbs. I thought perhaps it was just a coincidence and then I did today's ride. After three hours on the road holding a fast pace in the big ring all day, I was one of the top three up every climb on the way home. I did this on a heavier bike with training tires and regular wheels riding with folks using racing tires and wheels on their full carbon bikes. Some of our folks were thrashed from the day and yet I felt as strong as I had all day. It was incredible! Yes, I've been putting in a few hours of training over the past few weeks, but these folks have been riding all year long. Eload was the difference! And with no artificial sweeteners, no acidic levels, no lactose, no gluten, and more, it doesn't upset my stomach. Needless to say, I'm a fan. This stuff is the best fuel I've ever tried...and I've tried them all. This is rocket fuel! I know this sounds like a commercial and I only wish they were paying me to be their community manager. I just believe in its results and highly recommend you try it.Last night, Tristan and I did the Austin Ghost Tours investigation tour. It was a little outside my comfort zone, but Tristan loves those ghost investigation shows on TV and he really enjoyed it. It's always fun supporting our kids' interests, even when they aren't necessarily our own. He had a blast, so I was a happy dad. Today is probably a day of house cleaning and hanging out with family. With any luck, I'll be able to sneak away to get some new bike tires for next week's ride! Have a super week! Kia Kaha!

Bacon Weekly- Maggie's 1st Mile

2011-08-29T09:35:00.004-05:00

Forget my workouts, this photo is Maggie's first mile with me on Sunday August 29th, 2011. We ran a 11:59 mile to include on shoe-tie stop and one side-stich stop. She also asked me to wear my fuel belt so she could get a drink on the run. We discussed some basics of running during the warm up stretch; particularly running safety on the road.

The Power of Positive Peer Pressure

2011-08-15T08:50:00.000-05:00

We were aware of the POSITIVE power of peer pressure long ago. Accountability and support is what TTT has been about from the beginning. It has been a life-changer for me. Thank you for helping me improve myself. You are life coaches. You make a difference in other people's lives by making changes in yours and sharing your triumphs and struggles along the way. Thank you for sharing. Thank you for making a difference.

Back to Training

2011-08-14T21:27:00.001-05:00

After about a month off including a wonderful two weeks in Puerto Rico, I am scheduled to begin training again tomorrow. This time I'm not training for any race. I'm training to stay in shape and in order to be able to keep up with my cycling group on the weekends. These guys and gals don't know anything but hammering for distances of no less than 50 to 100 miles, and I won't be able to keep up if I don't get back in racing shape. I did a 35-mile ride last Sunday and had to stop on the way home in fear I was going into heat stroke.
I downloaded a new cycling program that begins on Tuesday. It schedules a day off on Monday and Friday, so I'm using those days to keep some minimal running shape.
The kids and I accompanied Jennifer today when she went shopping for new walking shoes. In true Claude Bacon fashion, I checked the discount rack and found a pair of size 13 Saucony Grid Flex

for an additional 40% off. I got these $70 shoes for under $40. I'm pumped about taking them out in the morning for their first run around the neighborhood. They are super light and minimal. And I love the black. Not ideal for hot day running, but I run in the morning darkness. :-)
Found out this week that my college reached its capital campaign goal of $53.5 million THREE years early! We are the FIRST and ONLY college on the UT-Austin campus to reach its goal. And we did it during one of the worst economic times in our nation's history. As you can imagine, this takes a huge burden off my shoulders. Now that we have the number goal out of the way, we can get back to concentrating on achieving some of the funding priorities we have yet to meet. IT's a great place to be and I feel blessed to be in it.
Best wishes to you all on the week ahead. Best wishes to your kids going back to school. Tell them to make it their best year yet!
Kia Kaha!

Bacon weekly and updates

2011-08-08T15:37:00.003-05:00

MOn- off
Tues- .75 mile swim
Wed- 3 mile run
Thurs-3 mile run
Fri- .75 mile FS swim
SAt-off
Sun- 4 miles in brutal heat

Took a few week off previous during a pleasure trip to Destin, FL...spent time with the metal detector, the family, ocean, and large quantities of food and treats. Got back in the swing this week with some workouts. My final triathlon of the season is the Bowling Green race in a few weeks so trying to get back in shape after a week off...struggling to find time for the bike as I can fit the running and swimming in my schedule easier....I'll get back on her soon....got some new tires too... The heat has really made it tough to stay motivated...school starts this week so the house schedule will be normal again...earlier bed times for the kids mean earlier bed times for me which mean early morning workouts become a reality again. Life is good.

Running with Skeletoes,Teenagers, Laser Tag, and Puerto Rico

2011-07-24T09:32:00.001-05:00

Took a few days off two weeks ago so the kids and I could accompany Jennifer to Houston while she did a training for work. Karlie, Tristan, and I visited the Battleship Texas, the San Jacinto Monument (where Texas gained its independence from Mexico), and the Children's Museum of Houston (voted #1 in the US by Parent's Magazine). We had a great time and because we were so busy, I did not make time to report last week.
It was back to a full week of work this past week, but I'm very pleased to report that thanks to a wonderful year of foundation support, the College of Education is forecast to have its greatest fundraising year ever. Our previous best year was my second year here (over $12 million) and this year we look to finish somewhere over $15 million. Not bad for an office of 2.5 people. May be the best per capita performance of any college on the UT campus. Looks like it's time for me to finally take my summer vacation. More on that in a minute.
This past week was Tristan's thirteenth birthday. We now have a teenager in our house. Considering the boy has facial hair, is as tall as his mom, his voice has changed to where people confuse him for me on the phone, and he has a girlfriend that could be the cutest girl in his entire middle school, I should not have been too affected by it. I should have been prepared. I have to admit, it hit me pretty hard. The little boy I knew is now a young man and he needs different things from me than he did before. I'll miss the little boy but I'm very proud of the young man and look forward to this new stage in our evolving relationship. We celebrated his birthday weekend by inviting his best friend for some laser tag. Tristan came in first out of all the participants on three teams in our second and final battle. We then went to the movies to watch Captain America. It was a really nice day.

Did my third run in Skeletoes this morning. I've really grown to like them. The first run in them three weeks ago left me with blisters and calves that were sore for nearly a week. After using BodyGlide all over my feet for run #2 two weeks last week, things went much better. I had little if any blistering. My soreness was much less after some good stretching afterwards. You will run a more natural movement than you do in shoes and the muscles you emphasize will be different than those you might emphasize in running shoes. I hear people say the same soreness happens when using Newtons due to the way they put you more on the forefoot than the midfoot or heel. Today's run was pure pleasure. It was a 45 minute out and back. I negative split by 1.5 minutes and it felt so smooth and fairly easy. Considering I've only made time to run once a week, I was really pleased with how good the run felt. I followed it with a nice core and push ups session while I watched the final day of the Tour de France on Versus Cycling.
The family and I leave on Tuesday for Puerto Rico. This will be our kids first time to the birthplace of their father, the first time Jenn and I have been back together in some 19 years, and the first time I've been back in nearly 10 years. We will start in Isla Verde where my mom lives, visit Viejo San Juan, Carolina, where I lived with my grandparents, and work our way west to San Sebastian, where the Lugo family hails from, and end up in Rincon, known as Puerto Rico's surfing town. On our way back to San Juan, we will spend a few days at El Conquistador Resort and go for some hiking at El Yunque National Forest, the only rainforest in the US National Park system. It's going to be special to take my family to the place of my birth, introduce them firsthand to the culture they've only experienced through my stories, and see them meet many of their family members for the first time, including my father and uncle. Peripheral to that will be a chance to relax and have some fun in the sand and sun. I'm in dire need of a vacation and I cannot wait!
Spending my day today editing a friend's script for a TV show. That should be a fun, new experience. I also need to get a haircut and work on a website I'm helping build.
Have a super week, one and all. Kia Kaha!

Bacon Weeks (many of them) Quaker State 400 Endurance Challenge

2011-07-13T21:40:00.003-05:00

Ive done the Team Topper Tri blog no justice this summer....Bacon has been covered up with training, travel, racing, fun, and work. Schmidt dog has already posted the great time we had at the 2011 Lakewood Valley Triathlon in Owensboro... This race was my second of the season and I lead out with the Get Fit Triathlon in Morganfield Kentucky and again seeing a decent effort and performance at this race. I have continued my focus on training and adding 4 or 5 workouts per week varying...haven't been on the bike as much as I have been running and swimming. Remaing plans for teh summer are a few more tri's and running races...more to come..

Last weekend was quite an endurance experience and worth sharing on this blog.

I was fortunate to have a friend, who has a friend that's a jackman for the Aflac Carl Edwards NASCAR team and he invited us to the inagural Kentucky Speedway Quaker State 400 Sprint NASCAR Race and provided us with pit access. Im a fan enough to know when an rare experience is placed in front of me so I readily accepted. We left Owensboro at 11:30 cst in order to make a 7:30 race time and the tracl is about 2.5 hours from my house. Taking i-71 we hit traffic about 15 miles out and we quickly decided to abandon i-71 and find a 2 lane road that gave us a better chance at no line. To our disppapointment a few hours later we were in yet another line of cars some 9 miles from the track...we moved 1/4 of a mile in an hour, so time was on us to make a decision..leave OR .... I asked Greg if he was up to a blisterting hot, 8 mile run to reach the track. He quickly agreed and we parked the car and prepared for the run...luckily we both wore running shoes!!! 2 miles into the run we passed Leroy's Knick-Knack shop and saw 2 bikes out front of his shop embraced by many vines. Ray was out front watching the traffic so we hollered and asked if the bikes were for sale...he said and we hurried over...he help us attempt to pump the tires but time had taken toll on my chariot so no way she was moving..Greg's bike took some air and he jumped on, cranked twice, and POP!! the chain broke and sent him flygin over the bars...he popped up, and a steady stream of blood was coming from just below his knee...he had a significant puncture wound. Leroy offered Gregs a dirty moo-moo from an old box to wrap his knee, we declined and use Greg's shirt as a bandage to stop the blood...I asked Greg to turn around and abandon the adventure, he declined and we pushed on! Several miles later, a lady jumped out of her car as we approached stating she was an EMT and asked if we needed help as she noticed the bloody shirt used to clean up the leg..we assured her we were ok and hardcore and we pushed on!!!! Extreme heat, BIG hills, Ray's, and 8 miles later we reached the NASCAR tent to get our passes just 20 minutes before race time...we covered the distance and advetnure in 1:55.. a respectful time for what we had endured. The race was very cool, the pit expereince was second to none.. Race over and now the dread of an 8 mile journey back with many drunken fans at midnight and past had me concerned...2 miles into the return home and we heard "hey, it's the bike guys!! Get over here!!" It was the EMT lady and her Marine husband who had offered help earlier...she was our NASCAR angel who swooped us up in the dark of night and delivered us back to our car!! You cant imagine my relief!! What a day!!! I had skipped a local 10k running race to attend this event...who knew I would end up with this endurance challenge...I will never forget the expereince and plan to tell the story often...it wwill get longer in miles each time I tell it:)

Grandma Rosie Comes to Texas

2011-07-10T12:37:00.000-05:00

Started back on my hundred push-up and 200 sit-up programs this week. My son is doing the program with me and we are one week in. I didn't get any other workouts in other than a nice 30-minute run on Saturday. It was my first run in a month and it was nice to be back on the road and trail. I wore my new Fila skele-toes and despite a few blisters (expected when using new running shoes that require no socks), I had a really nice run. I negative split by 2:30 minutes and felt really fast and strong coming home. I have to admit, however, to having major soreness in my calves last night and today. I think I went out a bit too fast considering I hadn't run in over four weeks. The skele-toes make you run in a natural forefoot position and that activates those calf muscles. Look forward to more running in them and strengthening my form.
My grandmother is visiting with us this week. It's been really nice to have her with us and I love watching our kids interact with their great-grandmother. It also enabled Jenn and me to have a date night last night. Our second date night in as many weeks. We are getting spoiled.
Have been enjoying watching the Tour de France. I tape the morning edition each day and watch it in the evenings. Find myself learning a lot about racing and learning the racer and team names. Grandma Rose, Jenn, and the kids have been enjoying it with me. We are all TDF fans.
Watching the Tour has me itching to ride but unfortunately, both my TT and road bike need some mechanical work and I've just not had time to take them in for servicing. We travel to Houston starting Wednesday through the weekend, so it will probably be another week before I get them in for servicing. Wish I knew a little more about bike mechanics.
Claude and I have unveiled the Travelete brand in beta. We have our Facebook page up, our blog is up and running, and our Twitter page is tweeting daily. Please connect with us on all these pages and be on the lookout for our website and forum coming soon. We'd be honored if you'd share these pages with your friends and family. Building our following is important in this early beta stage. The more feedback we get in these early stages, the stronger our product will be in the end.
I hear Schmidt Dog is in England before traveling to France for the TDF. Dennis is dancing Euro Rican music in Louisville. Jeremy continues traveling all over the US. Claude is new pit man with AFLAC NASCAR. And Ashley is considering a job transition into car sales. Lots of exciting stuff going in your lives.
Make it a great week! Kia Kaha!

Men's Health Sexiest Female Athletes List

2011-07-10T10:11:00.002-05:00

Tour de France and Travelete

2011-07-03T20:39:00.001-05:00

Took the entire week off training/exercising. As the final week of the month at work, I caught up on my June activity reports and finalizing my numbers for the month. Our fiscal year runs Sept. 1 to Aug. 31, so unlike many of my colleagues around the country, we still have two months until the close of our fiscal year. I am pleased to report that at the end of May, the college's development numbers were 28% ahead of last year. I'm optimistic to end the year with one of our best fundraising years of the past few.
The next few weeks are full of activities and promise to make July pass like a flash. My grandmother visits from California this coming week, our family is taking a few days in Houston the following week, we celebrate Tristan's 13th birthday the third week, and we leave for Puerto Rico the final week of July. Being a month since my participation in the CapTex tri, it is also my intent to get back to training starting this coming week. I won't be training for any particular race but instead to keep up with my cycling partners. That's all the motivation I need right now.
This weekend is the beginning of the Tour de France. It has me itching to ride. We had a weekend full of family activities this weekend that kept me from riding, but I plan to get some rides in over the next few weeks.
This week is also the unveiling of Travelete, a web concept Claude and I have been visioning for several months, perhaps a year or more. The idea is to provide the traveling athlete a place to share their training locations and thus providing a crowdsourced resource for people to find the best (and worst) places to train, race, and exercise from around the world. With Claude's hotel background, this also provides hotels a place to brag about the ways they cater to the traveling athlete.
We hope you will visit our Facebook page (http://facebook.com/travelete) and LIKE it; follow us on Twitter (http://twitter.com/travelete_); and check out our Tumblr (http://travelete.tumblr.com). In true startup fashion, we are doing this on a shoestring and are putting this out there so we can "fail early and fail often." Only in this way will we build the concept people want. Please post your own training location photos, comments, and advice on Facebook, Twitter, and/or the Tumblr. Send us your recommendations/suggestions. We are in the early stages and we covet your involvement and advice and critiques.
Happy 4th of July! Make it a great week, All! Kia Kaha!

Tour de France TV Schedule, Versus and NBC Sports

2011-07-01T16:56:00.002-05:00

Training Center: This month, train like you’re racing the Tour

2011-07-01T14:37:00.000-05:00

Metro Plus Ride with The Ride Group

2011-06-26T08:31:00.001-05:00

Monday-Friday Work. No travel this week, which was nice. Gave me a chance to catch up on office work and connect with some folks around campus.
Took my kids to the pool three evenings during the week. Karlie is taking swimming lessons and has been eager to show us what she's learning each day. Just this week alone she learned to put her head under water and can now doggie paddle the width of our community pool. Really proud of her and she's so proud herself. You can see a video of her putting her head under water here.
On Thursday, Tristan participated in a UT research study on the cognitive benefits of exercise. He did his preliminary workup which included a blood draw; a relaxation session where they took his baseline numbers in heart rate, blood pressure, and more; and a VO2 Max test. Here is a photo of him preparing for the test:

Yesterday, I joined The Ride Group, a local cycling group made up of cyclists, triathletes, and endurance athletics enthusiasts, for their Metro Plus Ride.
We called a couple of audibles to what you see on this map, but 99% of it is correct. We had at least one Cat 5 climb and several Cat 4/Cat 3 climbs. It was a challenging ride. I lost my chain on one of the biggest climbs and had to dismount (almost fell over) and run in my cycling cleats to the top. I was not planning a bike/run brick session, but I got one in.
They say riding with good riders will make you better and I definitely did that yesterday. I was bringing up the rear of the pack most of the way back. While humbling, it was a great time and I look forward to riding with The Ride Group again.
Sunday Relaxing today. May take the kids to the pool or perhaps catch a movie at the discount cinema. May get the kids out for an easy spin ride around the neighborhood to shake the legs out a bit. The possibilities are endless.
The heat has set in and afternoons are not an ideal time for workouts. We've had 18 days of 100 + degrees so far and we are expected to break the record of 68 100+ plus days which we set last summer. With the humidity, it makes for some miserable afternoons.
The next few weeks continue to be busy ones at work and we have several plans over the next few weekends. Tomorrow I travel to San Antonio for work and the rest of the week includes meetings and preparing for the last two months of our fiscal year. Karlie's 8th birthday is Thursday. Next weekend, our family is taking a train ride to Bertram and Jennifer and I are going downtown Saturday night for the Tito Puente, Jr. show. The development associate in my office at work has been invited to play the piano with Tito's band. Should be a fun night.
More to come on our other weekend and July events when we talk next week. Hope you are enjoying a wonderful summer so far.
Make it a great week! Kia Kaha!

Week In Review- Karl

2011-06-19T19:37:00.000-05:00

Monday Off
Tuesday-Wednesday El Paso work trip
Thursday-Friday Off
Saturday 40 mile Bee Caves/360 ride; over 1200 ft of CAT 5 climbs. Had a good day. Rode the small ring for most of the first half and took the big ring home. Felt strong and could have gone longer despite the heat and 30+ mph winds.
Sunday Father's Day; family got me a new pair of Sugoi bike shorts. Add those to the new Specialized gel gloves and Halo sweatband I bought myself yesterday, and I'm ready for some cycling. The sweat band is a must in this heat. We are having the third worst drought in Texas history, have had 15 days of temperatures of 100 and above (106 yesterday), and we have broken the all-time high temperature on 9 days already this year. You get some of my salty sweat in your eyes and it burns something awful. I couldn't see for a few seconds on my last two rides. Definitely not safe!
We watched the movie Super 8 this afternoon and I just finished watching Rory McIlroy smash the all-time US Open Golf record book. Watching the final stage of the Tour de Suisse on Versus as I write this. It's the time trial finishing stage and Levi Leipheimer is taking these boys to school.
No travel this week for the first time in a month. Looking forward to having a week in the home office and at home.
Hope you dads had a great Father's Day and that those of you lucky enough to spend the day with your own fathers were able to do that.
Make it a great week! Kia Kaha!

Lakewood Valley Triathlon

2011-06-14T15:17:00.006-05:00

Simply a spectacular weekend at the Lakewood Valley Triathlon in every sense of the word. Perfect weather, perfect racing, and perfect fellowship! My TTT brother Claude hosted my entire family as Rebecca, Cole and I headed down to Owensborro on Friday for the Tri. We were treated to a nights stay at the new Courtyard Marriott. After checking in Claude shuttled us over to pic up our race packages at the YMCA, and then we headed of to the Bacon ranch for a wonderful pasta meal prepared by Samantha. We were greeted by Claude's mom Libby, and of course Hadley and Maggie Beth. It was a wonderful night of great food, laughter, telling old stories, and all around great fellowship. The highlight of the evening was Hadley singing an entire Juster Bieber song for all of us. For the rest of the weekend all I could sing was...... "Baby, baby, baby......".

Claude met us early Saturday morning and we headed to the event site. The Tri thing is new for me so I had to adjust to the body markings, timing chips and the pre race set up for transitions. No offense but Tri folks are different then road racing folks. Different vibe. My leg was still giving me some problems in the morning but I kept stretching and massaging it. At race time Rebecca, Claude and I headed down to the water for the start. Claude and I were in the second wave and Rebecca in the third. I must admit I had the butterfly stomach thing going on since this was my first experience at this kind of racing. For the half mile swim I just paced myself and I felt really relaxed and comfortable in the water. I never tried to push it, I just wanted to be relaxed. Somewhere in the middle of the lake I was trying to think happy thoughts and started singing "baby, baby, baby", so thank you to Hadley for that lasting memory.

I completed the swim in 22:44 and transitioned to the bike. My pre race plan was to absolutely empty the tank on the bike and see if I had anything left for the run. It was a challenging technical and hilly course. I just kept my head down and powered up and down the hills for the duration of the 15 miles. When I got done I stopped the bike clock at 41:58.4. I transitioned over to the run and mentally planned on taking it slow to keep my left leg from having the terrible pains I have been suffering with. Thankfully all was well and I completed the run in 31:35. My total time was 1:41:31. I was very satisfied.

I finished 10th in my age division, and 60/126 finishers. The coolest part is that I posted the 6th fastest bike time overall, averaging 21.4 mph over the course. I was happy to be pain free for the race and to finish with a smile. I will definitely be back for some more. What made it most enjoyable was sharing it with our cheering families, and competing with my wife and best friend. Claude and Becca were terrific! Becca has been a stud for back to back weekends of racing. Cole, Hadley, Maggie Beth, Libby, and Samantha were cheering so loud it was just wonderful. It was nothing but smiles at the end of the race for everyone.

Next up is a road race in Waddy, KY on fathers day.

L3: Live, Learn, and Lead.

Schmidty

What's Next?

2011-06-12T09:19:00.001-05:00

Mon-Friday Work, Dallas trip
Saturday 44 mile ride to Andice General Store
Sunday Off; taking kids to the pool
Now that CapTex is behind me, I'm unsure what comes next. If I'm being honest with myself, I've lost the commitment and dedication it takes to fit in workouts for three disciplines during the week. I just can't sustain 4am workouts before an hour-long commute only to arrive back home at 6pm to get in yet another workout before going to bed at 8pm to do it all over again. That's beyond a healthy lifestyle...mentally or physically. Training for the CapTex was more sustainable but I had no motivation to make the time for drives to the pool.
I share all that to say I'm leaning to becoming a training duathlete and a full-time cyclist. What I mean by that is that I want to keep my fitness levels in cycling and running while concentrating on weekend group rides. Being able to jump on the bike trainer or treadmill or throwing on the running/cyling shoes and heading out the door when I have a few minutes for a run/ride is both much more likely to happen and more fun for me at this stage in my endurance athletics progression.
Heck, who knows. I may do a 5k or 10k now and then and even a sprint triathlon is not out of the question. The day may even come (within a decade) that another Ironman becomes part of my near future.
Make it a great week! Kia Kaha!

Post CapTex Week

2011-06-05T10:10:00.000-05:00

Took it easy this week after last week's Olympic triathlon. Arms and legs were pretty sore until Wednesday.
I did find out on Wednesday that they had calculated the swim times incorrectly and they took almost five minutes off my previously recorded time. I was able to go under 3 hours for the race. Pretty stoked about that given the limited amount of training I put in and considering I was hoping to stay under the 3-hour mark. I met my goals despite that painful run.
On Saturday I participated in the ATLAS Ride 70-miler. The ride started on part of the course Claude, Dean, Chris, and I rode during our February training camp a couple of years ago. It was a beautiful ride on a beautiful day of partly cloudy skies and little wind. I tried to push the pace and had a strong 50 miles before my legs started feeling Monday's triathlon. The last 20 miles called for a little more work in the small ring than I had hoped. :)
The Texas4000 is a group of UT students who will ride their bikes over the next few months from Cedar Park, TX to Anchorage, Alaska...a distance over 4500 miles!!! The ATLAS Ride is a fundraiser and a way to see them off on their incredible journey to raise money for the fight against cancer. What a wonderful way for these kids to spend their summer vacation!
Last night, I offered to babysit our neighbor's three kids while the wife and Jennifer went out with some of other neighborhood ladies to celebrate one of their birthdays. The husband was out of town on business. Imagine me babysitting 5 kids?! They were all very well-mannered and behaved and everything went well. I even got a movie in I'd been wanting to watch.
I plan to take it easy today hanging out with the family and enjoying another beautiful day in Round Rock, TX.
Make it a great week! Kia Kaha!

A triathlete is born

2011-06-05T09:53:00.011-05:00

I am still recovering from some kind of nerve damage issue in my left calf and foot, so I don't have much to report except that I am working hard on rehab with a doctor to alleviate the pain. I am hopeful I will be able to race my first Tri in Owensboro this coming weekend. I would just like to be healthy enough to complete the race, so we shall see.

Speaking of first races. My awesome wife Rebecca did her first Tri this weekend. I had the privilege of being race support. It was a super sprint at Taylorsville Lake State Park. It consisted of a 375 meter swim, 5 mile TT, and a 2 mile run. Becca has been training hard and putting in the hours and I think it is starting to make a difference.

The race started with some excitement as the men's and women's waves entered the water for the official start. Just before the whistle, a water snake decided to make its way through the middle of everyone. Needless to say, everyone exited the water quickly. The snake moved on to better things and the whistle was sounded for the start. The men started first with a one minute delay to the women. Becca looked like a champ as she maintained a smooth steady pace and stayed in the middle of the pack throughout the entire swim.

She exited the water and made her way to the transition without any issues. She quickly was out on her bike for the long climb out of the lake. The bike portion was difficult for many athletes because it was a mile climb from the start. Becca was strong and gained some positions as this is her strongest area. I was so happy to see her smiling throughout the first two portions of the race.

She dismounted the bike, changed in to her running shoes and headed right back out to tackle the big hill again..........with a big smile on her face. I knew this would be a challenge since her knee still gives her problems from time to time since the ACL surgery. Like a true champion she just kept slapping one foot in front of the other and before I could blink I could see her coming back down the hill. She had headed out with a smile and I knew she had this wrapped up, she was still grinning from ear to ear when she passed me and headed for the finish line banner.

She was so pumped up after she was done. The entire ride home was filled with the post race stories we all love to share about the "would of" "could of" "what if" scenarios of competition. I enjoyed being a fan and the support guy for a change. I think we both learned a lot. Next week we are both competing in Owensboro and Cole with be running the support operations. This is going to be a fun trip because we get to race and hang out with Claude and his beautiful family. Hopefully we all have smiles like this when we are done..........

L3: Live, Learn and Lead.

Schmidty

CapTex Tri Photo Gallery (Triathlete.competitor.com)

2011-05-31T10:10:00.002-05:00

CapTex Triathlon Report

2011-05-30T21:56:00.002-05:00

The race went much as I expected. Actually, it went exactly as I'd expected had I not miscalculated when I wrote yesterday's report. I wrote that I hoped for a 2:45 finishing time but my actual last CapTex time was 2:48 in 2009. What I actually figured I could do was a 3 hour finishing time and I ended up with a 3:02.
The swim went as expected. I swam 3 times in preparation for the race so I had no expectations for a great swim. According to the race timing, I had a 35 minute swim (1500 meters), although my watch said I had a 32 minute swim.
The bike was outstanding. I averaged 19.2 mph over the 24.8 mile course in 20 mph wind gusts. I rode the big ring for the entire course and felt really strong.
The run was tough from the beginning. I got off the bike and made it through transition in a little over 2 minutes. As I got on the run course, my stomach began to cramp. The pain was stuck under both ribs and I had to walk in order to make it subside. This got me started on a run-walk for most of the race. Just as I began the second 3.1 mile loop, my right hamstring began cramping. My leg just stiffened up and I limped for several yards until it went away. I began running again, only to have it cramp again another mile later. Despite all that, I averaged just over 10min/mile pace. The positive is that during the times I was able to run, my pace had to be in the 8min/mile range in order for me to keep an overall 10min/mile average. Makes you think "what could have been." That's the hard part of endurance racing. You can't always have your best day despite what you try.
I finished strong and enjoyed a nice coconut milk for electrolytes and a Muscle Milk for the protein before driving home.
Once home, we went to a friend's home for a cookout of burgers, hot dogs, and margaritas. Several of us there did the race and we commiserated. One of the guys in our group came in first in the military sprint race and one of the girls in our group came in third in the 35-39 age group of the Olympic race. They make it look so easy. It's inspiring to be around gifted athletes even if you know you'll never be in their category. We all have our race to run and success is relative to that...in triathlon as in life.
I plan to take the week off from training and look forward to Saturday's 70-mile ATLAS Ride. After that, I'll regroup and see what's next for the summer ahead.
Have a super week! Kia Kaha!

Crash

2011-05-30T08:42:00.002-05:00

I'm not big fan of any kind of injury, but when you crash and get hurt its even more frustrating. I have been struggling with a nerve problem in my left calf, I have been relegated to swimming and biking only. No running and no lifting that requires my lower body. So while out on a training ride, I was conducting a little sprint interval when suddenly my left crank arm snapped off and I foot planted. Next thing I know I had flipped over the bars and was bouncing along the road. Somehow I managed only a few cuts and mostly bruises, but unfortunately my bike sustained some serious damage. Besides the crank I lost both shifters and the bars. Not bad really in the big scheme of things.

The irony of all of this is that it has been a crappy spring for riding weather, and this weekend has been picture perfect and I don't have a bike. "Epic fail" as the kids say. The wonderful folks at Aerocat Bikes are fixing me up and I have an appointment on Wednesday at the factory to get everything fixed/replaced and built back up. Only a week off the bike. More importantly I want this nerve issue in my calf to go away.

Rebecca is registered and competing in a super sprint tri on June 4th, so I am pumped to be going to support her. It will be a good way to acclimate to this kind of racing. Next, the Schmidt family is headed down to Owensboro to hook up with the Bacon family for the YMCA/Owensboro Tri. Both Rebecca and I are registered for the sprint. This will be my first official tri, so I am interested to learn from the experience. I just hope Bacon doesn't crush me to awful bad.

Be well friends.

L3: Live, Learn, and Lead

Schmidty

CapTex Taper Week

2011-05-29T17:52:00.001-05:00

Monday Rest Day
Tuesday 1:05 hour tempo bike
Wednesday Travel to Dallas
Thursday 38 minute tempo run (18 min. at threshold); meetings; flight back home
Friday Rest Day
Saturday 20 minute spin on bike trainer; cleaned bike chain in prep for Monday; had a cookout with neighbors
Sunday CapTex Expo. Picked up packet and dropped bike off in transition. This year, the race is using TriTats. Pretty cool!

I'll be waking up tomorrow at 4am for my steel cut oats and honey breakfast. Transition opens at 5:30am and my race wave (40-44, M-Z) hits the water at 7:38am. Water temp is currently under 78 degrees and thus wetsuit legal. I plan to use it. Air temperature will be in the 80's at race start and the high is predicted to hit 97 degrees F. Winds are forecast at 20mph from the SSE. Pretty tough conditions. The lake had white caps when we walked by it this afternoon! The heat will require I pay close to attention to staying hydrated and keeping my electrolytes high. I also spoke to the owner of BEXRunner and he's bringing me a special cooler to keep my BEXRunner cold for use on the run. Keeping my core temperature as cool as possible is key to a successful run. In 2009 at this race, I was slowed to a crawl during the run because of the heat. I lost everything I gained from a decent swim and a 21mph average bike.

I swam a total of three times in preparation for this race, so I'm not expecting a personal best in the water. My plan is to use the swim as a warm up and just smooth it out. With any luck, all the miles I've put on the bike will lead me to a good bike time, and then it's just hoping the heat doesn't drain me too badly on the run. I'll be happy with anything under 2:45 and think it's about the best I can expect under the circumstances.

After the race, we are joining friends who are also racing at one of their homes for a cookout. Can't think of a more appropriate "recovery" session on Memorial Day.

Wish all of you a wonderful week! Kia Kaha!

Summer Time

2011-05-23T09:36:00.002-05:00

It has been a couple of crazy weeks leading up to graduation at LWC. It was another great year and I am proud to be part of this place. So many great things going on. But now it is time for summer and hopefully some quality time with the family.

My training has been going well, but no specific goals in mind except my doctoral work. I ride, run, and swim whenever time allows and try and keep focused on living a healthier life. The great news is I completed my two spring courses and earned another two A's. The bad news is I have a lot of work to do this summer with practicums, and comprehensive exams. However, I have knocked out two full years of doctoral work, and can see the finish line.

Don't forget the registration is now up for GABRAKY. Go to gabraky.com

Had a terrific weekend of riding and relaxing with the family. Rebecca, Cole, and I attended the Blues, Bikes, and BBQ festival in Somerset. Coles first 20+ mile ride. He was a champ along with mom. We met some great people and had a wonderful experience.

Life is good friends.

L3-Live, Learn, and Lead
Schmidty

Bacon Weekly

2011-05-22T21:04:00.002-05:00

Mon
Tues
Wed- The Now Famous Karl Miller Brushy Creek Run- 50 mins
Thurs
Fri
Sat
Sun- 4 miles

Good intentions but just a tough week for workouts because of my travel week to Nashville and Austin. Although a short week in quantity it was one of th best in quality because of my run with Karl in Austin. The weather was perfect and the Brushy Creek run is scenic. A nice pace coupled with some quality conversation lead the way. Busy weekend too Maggie Beth finsished soccer with 3 games on Saturday...she received the team award for the player persistence, who always wanted to play and never sit out and I told her that I was most proud of her perisntence,postive attitude, and never give up attitude throughout the season. And all with a smile and happy face...

Bacon Comes To Town

2011-05-22T16:37:00.000-05:00

Monday Rest Day
Tuesday Got my blood drawn for this week's annual physical and went back home to get in my 1:25 hour tempo bike session.
Wednesday 55 minute run with Claude Bacon at Brushy Creek Lake Park. We held a nice, smooth tempo and enjoyed one of those runs you wish didn't have to end.
Thursday Took a day off. My left knee had a little pain the night before and I decided to rest it.
Friday Day Off
Saturday 2:15 hours on the bike trainer. In addition to my Coach Troy video, I set up our laptop so I could keep up with the pros at Ironman Texas.
Sunday 1:26 hour long run. I was wiped. I had to walk at least 10 minutes and cut the run short by 4 minutes. It was very humid and hot already at 8am when I ran. Summer is coming to central Texas and that means HOT, HOT, and HOT!

Enjoyed a nice week at work ending with graduation on Friday. Coach Mack Brown was our speaker and he did an excellent job. I also had a chance to have lunch with John Bacon on Friday. That was a wonderful opportunity and we enjoyed some interesting conversation.

This week is our kids' final week of school and my taper week in preparation for Memorial Day's CapTex Triathlon. The pro field is set and I'll be on the same course with some of the world's top triathletes. Should be a fun and exciting day.

Our daughter and son both won perfect attendance, academic, and character awards in school. We feel so blessed and proud. Jennifer continues her daily walking regimen and has lost over 25 pounds in the past few months. I'm really proud of her. We look forward to a safe and fun summer! And we wish all of you the same!

Make it a great week! Kia Kaha!

Miller Weekly Update

2011-05-15T09:22:00.000-05:00

Monday Rest Day
Tuesday 1 hour easy spin on the bike working out soreness from the weekend workouts
Wednesday-Friday No work outs (Just didn't feel it. Needed the rest. Had a 16-hour workday on Wednesday and I spent the week catching up.)
Saturday Armadillo Hill Country Classic I chose the 105-mile route. My longest ride this year was 77 miles and my longest training rides/sessions this year have been no more than 3 hours long. I had no business doing 105 miles but I survived thanks to a good nutrition/hydration plan and cooler than normal temperatures. The hills and Texas winds were a killer. My face was covered in salt by race's end and my legs were jelly. I had my protein ready for after the race and my legs feel good this (Sunday) morning. By the way, if you have not tried Pickle Juice Sport, I highly recommend it. Two of these at around the 80-mile mark made all the difference. Took the family to our new local Indian restaurant. Indian never tasted so good. I was famished!
Sunday Not sure what's on tap for today. It's another gorgeous day, so I'm sure some outdoor activities are in order. I may even get a swim in later today. I have the CapTex Olympic triathlon in two weeks and have only been to the pool three times during training. :-)
Make it a great week! Kia Kaha!

Bacon Weekly

2011-05-15T06:28:00.002-05:00

Mon- 4 miles
Tues- 1200 M swim...mix drills
Wed- 20 mile bike...outide test with new stem
Thurs- 3 miles
Fri- off
Sat- BBQ Festival 5k - 63/588 overall and 5/35 age group- TIME- 22:46
Sun- off

Week of great workouts for me, culminating to a nice performance in the 5k....as usual a few seconds seperated me from a podium finish in a larger age group pool, but Im pleased considering my lack of speed work....lots of things coming together in prep for the seasons firt sprint tri race in a few weeks....tested the new stem out this week and it's a nice solution however the shorter stem make the cockpit a little sketchy and twitchy...it's sensitive so sto speak.....travel days this week will prove tough for workouts but will get in what I can...

Video: Students continue the naked tradition at Wildflower Tri by going for a run on the course

2011-05-02T16:15:00.002-05:00

Bacon Weekly

2011-05-01T19:06:00.002-05:00

Mon- 4 miles @ 8:41
Tues- 4 miles @ 9:28
Wed- 3 miles @ 10:41
Thurs- 4 miles @ 8:55
Fri- Strength training
Sat- off (yard work if you call that off)
Sun- 6 miles @ 9:55

Pretty much a running week for me but the schedule only permitted this effort....swims and bikes were in the plan, but only found time to strap on the shoes and log in base miles. A better schedule next week will permit the other disciplines. Starting to hear stories from my neighbors and friends who ran the Derby Marathon...my next door neighbor and his wife both ran their first marathon and finished close together at 4:03 and 4:09...She beat him cause he stopped for a pee at mile 21 and never caught back up. So good to hear these stories and read about your guys and friends stories too and I'll make some comments on your posts. Im stirring on when to start my triathlon training for the 1/2 ironman and I've looked at a few schedules...the original one I had chosen would start on May 23rd so well see.....ready to read you guys posts...im out

Ky Derby Mini Marathon 2011

2011-05-01T15:35:00.002-05:00

Well another derby marathon down... have participated for the last 4 years and is a very special run for me... One that I hope I can continue for long into the future. However, I realized a great lesson on this run... Don't expect to knock the lights out without the preparations... I toed the line at 200 pounds (a gain of 12-15 since last Thanksgiving)... Did not do core work nor did I pound out speed sessions or long distances or hills... Basically did alot of wasted 4-8 milers in preparation... Also drank many burbon slushies and Captain Gingers and Leinenkugal beers... The nutrition consisted of a whole lot of crap... I totally winged the whole thing for whatever reason... With this said, I guess I did ok... My chip time was 1:49:17 and I had to take about a 2:20 port a pot visit... over hydrated... imagine that, couldn't even control the water intake... Oh well, I still enjoyed the race for the most part... Ran with some old friends from Breckinridge... 2 of which I use to smoke and they beat me this year. I averaged about an 8:10 pace, but it was an agonizing pace... very sore today... but learned the lesson... If you sign up for an event, you really need to log in the miles and do all the preparations to have a successful race...

Sharing the victory

2011-05-01T12:12:00.004-05:00

Is it possible to be so excited for another human beings accomplishments that you become just as emotionally attached to the event and equally excited? I believe the answer is unquestionably yes, and that these emotions can be for the thrill of victory and also the agony of defeat. I have had one of the best winters of training with my friends Toby and Ann Young. Toby and I do most of our workouts together, and Becca and Ann together. Our emails, texts, conversations over meals or hanging out at the little league park are all about our "plan". What is our workout today? What is the plan for the week? What races do we want to do? Nutrition? Strength training? You name it,we talk about it and most of all we encourage each other and hold one another accountable.

Both Toby and Ann have been training for their first official Tri, the TriCharleston in S.C. Ann a sprint distance and Toby a half Ironman (Toby doesn't like to start small and work his way up, he likes to start big). So we have been following the "plan" and all our training has been focused on them completing their first tri's. Toby was already a very gifted endurance athlete, he was just learning to put it all together. The greatest transformation has been in Ann. She has never in her life competed in any athletic endeavor. All I can say is that she has become consumed by the challenge of training and competing. Her physical transformation has been incredible, she is ripped and lean. Her athletic confidence is growing by the day. I hate to see where she will be a year from now.

Ann entered the water this past Saturday morning and had no idea what to expect, it was her first open water swim. She said it was chaos, and according to her she often thought of just pulling out and quitting. But like a true champion, she sucked it up, gathered herself, and found her stride. Out of the water, no problem on the bike, and killed the run. Guess what? She's hooked. Another new athlete joins the ranks. Great job Ann!

Toby is an entirely different story. Last Saturday, just a week from his half Ironman the unthinkable happens, he tears his ACL........again. This is the one that has been replaced twice now and that he spent all year rehabbing for the half Ironman. When he called me from the MRI room I just about got sick, I had a knot in my stomach thinking about all the work he had put in and how he was going to miss this event. After a few days we talked about his options. He decided after draining the knee that it felt fine enough to swim and bike and he would pull out and not attempt the run.

Toby however is machine, he reminds me of the terminator robot, he just never stops. Well, race day comes and he enters the water feeling pretty good. He kills the swim, has no problem on the bike and enters the transition area and looks up at the clock. Toby later said that he thought to himself, "I can walk the entire 13 miles and still make the cut off". So without telling anyone in his family. The terminator headed out. A walk, a run, a walk, a run, he said he just paced himself. Toby crossed the line in under 6 hours and 30 minutes. Amazing, simply amazing!

I am sharing this story because I am just so motivated and inspired by the people around me who choose to live life. I was sick when Toby told me about his knee, but that emotion was replaced with joy when I could hear Ann's excitement about her race. The emotion later swelled up again when Toby called and shared his victory over the injury. Amazing people, doing amazing things!

Rebecca and I are fortunate to have friends like Toby and Ann that share there training, work ethic, and motivation to inspire us. Just like each of you guys inspire me with your training, racing efforts, family stories and more. Thanks for sharing the victories.

L3-Live, Learn, and Lead
Schmidty

Is the Margarona a Proper Recovery Drink?

2011-05-01T10:08:00.002-05:00

This week was a recovery week and I took the opportunity to get plenty of rest and begin feeling better physically after being sick last weekend. This was also the beginning of the final 5-week PEAK phase of my Olympic distance triathlon training program.

Monday Rest Day

Tuesday 1 hour Tempo Bike with 2x12 minutes at threshold intensity; still not feeling my normal self physically

Wednesday 36 minute Tempo Run with 16 minutes at threshold intensity; still not feeling my best but I ran the threshold pace at fast pace (for me); built my confidence knowing I could hold that intensity on the treadmill while not at my best

Thursday Early morning meeting made morning workout not possible. Took an extra rest day

Friday No workout again today. More rest in preparation for tomorrow's 50-mile bike ride.

Saturday 50-mile bike ride with Bicycle Sport Shop group. Rode the Specialized and stayed in the big chain for 47 miles. Felt really strong. The rest of the previous week did me good. This was my first long ride since the 77-miler two weeks prior. Unofficially, I snatched most of the King of the Hill points for the day. I was pushing a bigger gear than normal up most of the climbs and it was fun passing some good riders on the uphills. My strength on the bike has come a long way since beginning training in March. One of the guys in our group did his first 50-mile ride so to celebrate, our group had lunch together at Morelia Mexican Grill. In the mood for both a margarita AND a beer, we were introduced to the Margarona, one of their large frozen margaritas with a small Corona beer thrown in. If there is any question as to how strong that combination is, they only allow you to drink one per visit. Added to my shrimp taco plate, it was a great way to celebrate a great ride with good friends.

Sunday I'll probably take the day off today. I may get a swim in later but my exercise today will be helping to clean the house. I used the morning to register for some upcoming rides:the Armadillo 105 mile ride on May 14 and the Atlas ride in June (a 70 mile ride with members of the Texas 4000 team...riders spending the next three months riding from Texas to Alaska fundraising for Livestrong against cancer). This will ensure I stay motivated and focused going into and coming out of the CapTex Triathlon.

Training will pick back up this week. I may do 50 miles of the Shiner Ride next week to support a friend who wants to do it as his first 50-mile ride. Other than that, this upcoming week is the final week of classes for our college students and I've already made brunch reservations for next Sunday's Mother's Day. (Just a friendly reminder for the rest of you dads out there). I also want to announce that I've been named Social Media coordinator by the USAT South Midwest Region. I will administer their Facebook page and their Twitter account. I'd be honored to have each of you "LIKE" the Facebook page and "FOLLOW" the Twitter account. This is a volunteer position as part of the region's communication committee.

Make it a great week! Kia Kaha!

formspring.me

2011-04-24T17:52:00.001-05:00

Ask me anything http://formspring.me/karlmillerlugo

Miller Weekly/Bi-monthly Update

2011-04-24T08:41:00.000-05:00

Sorry for missing another week of updates last week. I was honored to have fellow TTT members Bighead and Sweet Willy in Austin last weekend. We started with margaritas at 5pm on Friday and after some shooters of tequila and bourbon and some beers, let's just say that Saturday was a LONG day. We did manage to make the UT v Texas Tech baseball game on Saturday afternoon. Unfortunately, the Longhorns lost but not after an exciting last inning rally attempt. Bighead had to go back to Michigan on Sunday, so Ashley stayed at our home and I took Monday off work so we could hang out. It was great having the boys in town and we partied like it was 1999...at least for one night.
Here is my weekly report:
Monday Normally a rest day but I got a 1600 m swim in after taking Ashley to the airport
Tuesday 1:20 hours bike long hill climbs (6x5' hill climbs at VO2Max)
Wednesday 38 minute run lactate intervals (3x3' intervals at VO2Max); did this on the treadmill in order to keep the intervals steady. Killer workout!
Thursday Drove to Houston for work; no workout
Friday Kids off school, so I took the day off work. 48 minute Fartlek Run (8x30" at VO2Max intervals). Did this on the treadmill at 9mph intervals. I had to walk the five minute cool down because I felt faint. I'd had some chest congestion and cough but tried to fight through it. Probably not a good idea.
Saturday Woke up not feeling "right." Body aches, some chills, and still had the chest congestion and sore throat from my cough. Decided rest was in order and I did NOTHING all day.
Sunday Feeling a little better today but still have that darn cough. Plan to err on the side of rest rather than trying to push through a workout. Will instead enjoy an Easter Sunday chilling with the family.
Have a great Easter, All! And make this a GREAT week!
Kia Kaha!

Bacon Weekly

2011-04-19T16:18:00.003-05:00

Mon- 1000 M Swim

Tues- Strength Day

Wed- 3 mile run at Chateau Elon Resort and Winery- THE GRAPE RUN

Thur- 4 mile run- THE GRAPE RUN

Fri-off

Sat- turkey season, logged major walking mileage

Sun- off

A travel week prevented distance, but maintained the efforts...The grape run was awesome....a trail run than brought you in and around the grape fields of the resort....super cool. Returned tired but managed a few days of turkey season, but no turkey....rotten weather on Saturday! Update on the SwimP3....as most men, reading the instructions first would have been nice....there is a volume control that I was unaware, so cranked it up today in the pool and presto! Major metal in the pool....with that fixed, this thing is the real deal and IS the answer to labrious miles in the pool..... For you naturalist, keep cranking out those lonely miles; for me..... "You can stop rock'n roll" Peace and I'm out!

Training Partner

2011-04-18T14:09:00.004-05:00

So I have been helping my good friend Toby Young train for a half Ironman distance event. He is now three weeks out and I feel good about the work we have designed this winter and spring. His progress has been incredible. He already had a plan, I just provided the motivation and a partner to pick on. The really cool part for me has been providing the friendly ear to listen when needed, and offer training experience and general knowledge. So while Toby has become this incredibly fit triathlon machine I have also benefited from the continued abuse he has put me through by training along side him. Part of our routine has been planning race like events in Columbia since our personal schedules have not allowed for us to attend any early season races. We are trying to give Toby as much race ready experience as possible. So with the help of some other willing participants we have held several races. Last weekend we offered a bike/run/swim-(22.0 miles/10K/1000 meters). We have to offer the swim last to work around open swim times/daylight in the pool. This has been so much fun, and it makes me realize just how easy it is to organize small groups with a common bond. We have fun, we are competitive, and we support each other. We all learned a lot on Sunday; hydration, nutrition, pace, effort, and most of all the mental side of competition. Organizing these kinds of things really helps a person push and learn new limits. I learned I could run a 10K. The value of a training partner, or accountability partner is underrated. I know how much Toby says I have helped him, but the byproduct is what it has done for me as well. We are growing stronger from pushing each other and it is making a difference. Since we all brag a little when we post. I completed the 22 mile bike in 1:09:35, the 10K run in 1:12:41, and completed the 1000 meter swim in 30:29:18. Oh, I learned something else, I know why they swim first. I cramped so badly during the swim I had to stop twice for several minutes to work out calf cramps. It was an amazing feeling pushing each other and finishing. I am excited about the next three weeks and assisting Toby to the finish line. I consider all of you my training partners as well and look forward to the continued updates. Keep pushing me boys. L3- Live, Learn, Lead Schmidty

Bacon Weekly

2011-04-10T20:50:00.002-05:00

Mon- 800 swim (lunch), 1 hour bike (evening) Tues- 4 miles Wed- off Thurs- Strength Workout Fri- 5 miles Sat- 3 miles Sun- 1000 M FS swim My first 6 day week in a while and felt good...sore after the strength day and trying to balance it was tough. Spring break for the kids and we just hung out....caught some fish, saw the grandparents, played plenty, etc... Finally got the Finis SwimP3 player in the water tonight and have mixed results on the first run....sound is defintely there and you can hear it ok, but blowing out water and hand entering water overpowers the volume....more testing needs to be done as to whether I will reccomend....I'll check the instrcutions for tips and see if placement is wrong.....

summer is near

2011-04-10T20:06:00.002-05:00

good weather this week = better mood and a few workouts... did some short runs, a bike run brick and a 10 mile run today... all felt very good... would have been better minus this extra 10 pounds im carrying these days... To many activities around Derby time that serves too many brews and good food.... Real excited riding the Fuji through Iroquis park... a few good hills and just felt damn good. The fuji is feeling good... Did a 14 mile bike and 2 mile brick workout that was good, and finished the week with a 10 mile run @ 8:25 pace. Been watching UL baseball, Louisville Bats baseball, got Thunder over Louisville next saturday... lots of free concerts on Waterfront park, mini marathon, steamboat races, bed races, peaguses parades, Oaks, derby, etc.... lots going on right now and Ive got a few vacation days to soak it all in... 137th Kentucky Derby..... Oh yeah... burbon Slushies, and lots of cold brew, and some wine tasting... and a little Chow Wagon action!

Round Rock Express Ride

2011-04-10T16:51:00.001-05:00

Sorry for not posting last week. It was our 18th wedding anniversary weekend, so Saturday we got a sitter and had dinner and saw a movie. Sunday was our actual anniversary, so we hung out as a family all day. I still got my bike, run, and swim on, however.

Here’s this week’s review:

Monday Day Off

Tuesday 1:15 Bike Long Hill Climbs (5 x 5 minute hill climbs at VO2Max intensity). This workout crushed me. I was sore all week and took Friday off just to get an additional rest day.

Wednesday 38 minutes Run Lactate Intervals (18X30 second intervals). This workout also hurts. Definitely builds endurance and speed, however.

Thursday 1 hour Bike Speed Intervals (7x1 minute at speed intensity)

Friday Day Off. Did Watch Dog DADS at my son’s school. It was awesome fun. I got to meet all his teachers, have lunch with him, and even got to sit in on his entire Spanish class. His teacher is from Puerto Rico and we played Spanish Pictionary. Tristan said he thought it was cool having me at school with him all day. I got to meet all his best friends. One of them told us that we act so much alike. Loved that comment!

Saturday 1:10 Long Run. Negative split by over 4 minutes! If I could only do that on race day.

Sunday Round Rock Express Ride 77 mile ride starting and ending at the Round Rock Express ballpark. Wind started at 17 mph and went up to 31 mph. It was freakin’ brutal! What should have been a nice smooth 4.5 hour ride turned into a 6-hour hell. I was in my pain cave for the last two hours. There were moments where I rode the Granny gear for several miles! You even had to pedal going downhill because the wind would just hold you in place. Just to give you a sense of how bad it was, I finished the 112 miles at IMAZ in 6:30…after swimming 2.4 miles. It took me almost as long to ride 77.

I started downing protein on the way home and ate for about an hour solid once I got home. I now have my legs up while I watch the Masters…and what a Masters this is. Wow!

It was a great training ride. It will certainly make the rest of them seem easy. It was also a great way to break in my new baby. Check her out here. Got a great deal on her (anniversary gift from Jennifer), so now I can hit the roads on something other than my TT bike. (Hint: get your wife some Tiffany jewelry and this is the kind of reciprocation you get.)

Ashley and Bighead come into town this week. We’ll be spending the weekend together and I look forward to being with them. Look out, Austin! Bighead and Sweet Willy are coming to town!

Make it a great week! Kia Kaha!

Bacon Weekly

2011-04-05T11:21:00.003-05:00

Mon- Strength and conditioning Tues- 4 mile run Wed- 1.5 mile run in Indianapolis with "Back on My Feet" Thurs- 3 mile run d-town Indy Fri- off Sat- 5 mile run Sun- yard work! Pretty cool week of activites, but included a travel week to Indy for a Marriott Conference. The highlight of the week was a 1.5 mile run with a group called Back on My Feet; which engages those with drug, alchohol, or other set backs to run with a group 3 days a week. Check them out at www.backonmyfeet.org Great experience and I was humbled to be in their presence. Marriott gave them a $10,000 check too!

Racing?????

2011-03-28T08:25:00.002-05:00

Had another weekend off from school so at the last minute I registered for not one but two back to back criteriums in Lexington last Sunday. It seems that multiple crits is what everyone does, and since I drove up I thought I would torture myself. Fast, fast, fast was the name of the game. This event is like racing at Bristol Motor Speedway, it may as well be on an oval with a hill. My primary event the CAT 5, I hung on most of the race, but got separated from the field with three to go. I maintained a high pace and finished 32/47 with the main filed in site. The second race the Cat4/5 started just 45 minutes later. Needless to say I got absolutely hammered. To say I finished at the back is an understatement. But, I had a blast. I averaged over 20mph for consecutive 30+ minute races. I am just having fun, school is more important at this moment then racing. The racing is just an outlet. I was excited to do it. Rebecca my wife suggested that a few of us go up and do this weekends Shelbyville tri. It was a great idea, except when it turned cold we deiced to save the money/gas/entry fee and designed our own. So yesterday five of us, two women and three men designed a 13.4 mile bike (outside), 5K run (outside), and finished with a 500 meter swim in the HWC center (had to do the swim last because of the pool hours and daylight). It was a blast, the guys I train with are all fast runners so we just got after it. If I had any chance of creating a little gap I had to blister the bike. Finished - Bike43:12. T1:59:14. Run:31:16. T2:4:39. Swim: 11:45. Total: 1:31 We all had the best time, it was so much fun. Props to my wife for setting it all up and competing. Another great week ahead! L3-Live, Learn, and Lead Schmidty

Bacon Weekly

2011-03-27T20:24:00.003-05:00

Mon- 5 miles Tues- 4 miles Wed- 1500 Meter FS Swim Thurs- 45 minute trainer Fri- off Sat-4 miles Sun- 1 hour trainer (while watching UK whip that NC butt) Great 6 day training week as Im preapring for ramp up for Spring events....had some early warmth this week and knew the cold was coming so chose to run early in the week and do some inside stuff later in the week...has been back in the 30's-40's raining, sleeting, and spitting snow for the last 4 days.... travel this week to include a running event for a Marriott conference in Indianapolis...more to come on that.... Got my new running shoes this week and got 1 run in them on Sat...wow, big difference...as soon as you think.."man, it may be time for new shoes"...it is! For me that was 2 months ago! I added the Adidas Adistar Ride 3 for this year....neutral and designed for heavier runners...

Panhandle Week

2011-03-27T13:45:00.002-05:00

Monday Rest Day

Tuesday Travel to Lubbock; visited Texas Tech campus; saw the Texas winds make the sky “red” with sand and dirt

Wednesday 35 min treadmill run (included 16x30” intervals at VO2Max) at Amarillo hotel; flew back and attended school event until 9pm

Thursday Day off

Friday 40 min. Fartlek Run (6x30” at VO2Max)

Saturday 2 hour bike ride on the trainer; used my Ironman Wisconsin training ride video and listened to TedTalks. Jenn and I took the kids to see Diary of a Wimpy Kid 2. Good movie. The kids read the books and then we take them to see the movies.

Sunday 1:05 hours long run; Going for a 2100 m swim in a few minutes while my family does the grocery shopping.

Took a couple of days off this week due to work. It allowed me to concentrate on my running and I could really tell the difference on today’s long run. It took me the first 30 minutes to warm up after yesterday’s long ride but the last 35 minutes were strong. I negative split my run by nearly 3 minutes…and I was running against the wind much of the way back.

I made a promise to myself before the training year began to keep things flexible and basic. If I feel abnormally tired or I’ve had a long day/night of work (as I did Wednesday this week, then I’ll choose a rest day rather than training on the following day. On the “basic” side, I don’t wear a foot pod or heart rate monitor and I don’t use a cadence or mileage reader on the bike. I do everything based on feel. The result so far is that I’ve taken off at least a full minute off my best 5k and have increased my bike strength exponentially (this has been a result of doing much more big gear work than in the past.).

I have had a little back pain after my long rides and runs, so I know I need to get back to some core training. I plan to add that back in this coming week.

In closing, I want to give my congrats to Dino and his bride and Claude and his bride on their runs this week. It’s motivating to know my TTT mates are toeing the line in beginning their 2011 training and race year. I’m also excited to hear from Jeremy and Ashley this week confirming their upcoming visit to Austin in April. Will be fun to spend a few days with my brothers.

You guys inspire me! Thank you!

Kia Kaha!

Papa Johns 10 Miler, Louisville, KY

2011-03-26T19:00:00.002-05:00

One of my favorite races is the PJ 10 miler. Love to finish on the 50 yard line while projected on the jumbo tron of the stadium.... Free Pizza is a nice perk as well. This race is also the one that I ran very fast a couple of years ago, then hurried to New Bethel to pay my final respects to one Orville Miller. In the past few years I have adapted some mystical beliefs combined with my christian background and am a firm believer that there are spirit guides and powers of the universe that we dont understand... there are powers that look over us in trying times, dangerous times, and when we face the many adversities of life. I feel Orville's presence a couple times each year... and one is always around this race... its strong, warm, and very pleasant... he is happy with his life on earth and even more with the afterlife... and very pleased with his accoplishments as well as the family he left behind... Its very odd that this year as I stood at the table to pick up my packet in the Brown and Williamson club at Papa Johns stadium.... my cell phone rang as the lady handed me my bib number... Yes, it was one Karl Miller, Orvilles grandson... Amazing, it was like Orville himself wishing me luck... here is your sign. so many signs in this world and sometimes we are just too busy to see them. I also picked up about 10 lucky pennies this day... I consider pennies on the ground as blessings from above... always pick these pennies up! Anyway, to make a long story short: I was not feeling prepared for this race... I was 11 pounds over my idea race weight... was not logging the required training miles nor doing the core work.... and sure wasnt eating and drinking properly... Also, it was about 39 degrees with a 15 mph wind and I hadnt done any hill work in preparation for Iriqois park... Nonetheless, I toed the line to do my best.... I finished in 1:17:08. Average miles of 7:43. Well pleased with the race. Finished 510 overall out of 7,013. Not bad for an old bald overweight bum.... Also, at mile 6 on the last hill in Iriqois I was visited by Orville giving me the thumbs up... Crazy, I know... but true. This race may have rejuvinated me for some summer training to get back in shape... Rock on men... enjoy the story.

Bacon Weekly

2011-03-20T12:41:00.002-05:00

Mon- 4.5 mile run
Tues- Strength Program
Wed- off
Thurs- 5 mile run
Fri- 1600 M FS swim- 35 minutes
Sat- St. Patricks Day 10K- unsure of place 52:52
Sun- off

This was a return to fitness week and missing an entire week the previous due to the flu and it really set me back in preperation for the 10k..... my race time was 3 minutes slower than the previous year, but treated it more like a training run than a race; however I reached out and passed a few when I could...started with a slower pace which was nice for me compared to my normal rabbit style but I just didn't have it in me to run fast....great overall fitness week though as this was my long swim for the start of the season and I felt great in the water overall...a pinched nerve in shoulder is causing me some neck pain though. I'm very proud of Samantha as she finished her 5k yesterday in 35 minutes...as you know this is 4 months after full foot sugery so she was pleased that she could run and finish despite some pain...adapt and overcome... Bacon

Racing for fun

2011-03-14T11:01:00.002-05:00

I have not had a weekend away from class in 6 weeks, and since my injury in the gym my workouts and especially my cycling has been pretty minimal. Lots of swimming and physical therapy. This past week I started back on the spin bike and actually snuck out for a chill ride to test out the leg. It works great on the bike, its the weight bearing stuff that is so uncomfortable.

All that being said, I couldn't stand not getting to be competitive, so I drove up to Louisville on Saturday and raced in the first spring series race. I guess I needed something to get me out of this funk of not being able to follow my normal routine, to see where my fitness actually is, and to see if this leg is getting better.

Race was fast as usual. 1.7 mile circuit at Long Run Park, in 31 minutes I covered 10.8 miles for an average of 20.4 mph. Finished 32nd out of 47 with the lead group 30 seconds in front. I felt good, pushed as hard as I could and definitely could feel the weeks missed off the bike and in the gym. At the end of the day I was pretty happy, hopefully I am turning the corner from this injury. Cole was my pit crew, and my dad made it out to the race as well. Always awesome to have family around cheering you on. Fun day!!

Stay well brother.

L3-Live, Learn, and Lead
Schmidty

Karl Weekly Update

2011-03-13T14:44:00.001-05:00

Monday Recovery Day

Tuesday Bike Trainer Short Hill Climbs 1 Hour w/ 7X1 minute in BG/11

Wednesday 45 minute foundation run

Thursday Bike Trainer Power Intervals 1:20 hours w/ 8x20 seconds in high gear

Friday Rest Day (Took the day off work to volunteer at my daughter’s school. Big fun!)

Saturday 50-mile ride. 25 miles north with wind at our back were terrific; 25 miles back were BRUTAL! Took about 30 minutes longer coming back. I felt really strong on the bike yesterday. I can tell the bike workouts are paying dividends. I was in the big gear most of the day. Passed a lot of riders and my motivation was high.

Sunday 1 hour foundation run. Legs were HEAVY from yesterday’s ride. Had a hard time finding my rhythm and not feeling like I was clopping along. The last 30 minutes felt a little smoother.

Still have not been to the pool. Plan to remedy that this week. I have a couple of days off to spend with the kids during their spring break, so I’m going to take advantage of that time to at least make it to the pool to get my membership paid for. That way I can start getting at least one good long swim session in per week each weekend.

Working on a personal project for which I could use your prayers/send me good Karma. I’ll brief you guys more as things develop.

Make it a great week, All!

Kia Kaha!

Bacon Weekly

2011-03-09T18:20:00.002-06:00

Mon- 5 miles run
Tues- Mark Allen Tri-Strength Program
Wed- off or maybe a 5 mile run (i forgot)
Thurs- 1500 meter swim, FS and drills
Fri- Mark Allen Tri Strength Program
Sat- 1 Hour Bike Session
Sun-off

Great fitness week for me as I rolled out my new strength program that I will keep for the season.It's Mark Allens 12 top exercises for triathletes and can be googled and found easily online if you'd like to see...I can finish the entire program with core work in just under 1 hour...perfect for me...ear infections finally ceased and enabled me a nice swim session and I felt good so I had a great swim despite being absent from the pool for several weeks. Drove to Atlanta for a conference on Sunday.

weekly

2011-03-06T19:04:00.002-06:00

did some running, 4 miler, 5 miler, 5 miler... did some biking rode the fuji, rode the schwinn, got a flat... rode some more... did a little abs and a bunch of bad eating... drink a few and took in a UL baseball game with youngest son... played some ping pong and visited with mom and dad.... pretty average hum drum week... but it was awesome.... break in the weather is getting me out of the winter blues... time change comming up next sunday, yeah! may head to the tanning bed just to get some UV light and pull me out of this aweful winter... spring is around the corner. have fun men and enjoy the good life.

Round Rock Project Graduation 5K and Weekly Update

2011-03-06T12:50:00.001-06:00

Monday Rest Day

Tuesday 55 min Bike Short Hill Climbs (6x1min) on Trainer

Wednesday 40 min run

Thursday 50 min Bike Power Intervals (5x20 seconds)

Friday Rest day to give legs a break before tomorrow’s 5k

Saturday Round Rock Project Graduation 5K: I pulled off a top 10 (7th place) in my age group with a decent 7:46/mile pace. The guy in 6th place is a friend from my marathon training group 4 years ago. The top 3 were all under 7/mile pace (#1 was under 6/mile!). One thing about this area, we always have a strong field.

The race was epic! After a week of 70 degree temps, a cold front blew through on Friday night and Saturday morning. We had temps in the low 40s at race time with wind gusts averaging in the 30s. Wind chill was 36 degrees…and then it started raining. By the time I crossed the finish line, we’d had lightning, thunder, AND pea-sized hail. And I was wearing a short sleeve tech shirt and shorts. That will teach me to check the weather BEFORE I leave the house next time.

It was another tough week at work. I won’t go into the specifics here, but suffice it to say that my head was not in the race. That said, once the gun went off and the rain began to fall, I had to smile. It reminded me that life is not always bright sunshine and cloudless skies. There are cloudy days and stormy nights. It is the dark times that make the beautiful ones even more special. And as the rain beat down and the thunder roared, I gave God thanks for giving me the health and the opportunity to be right where I was.

Life is good!

Kia Kaha!

Bacon Weekly

2011-02-27T16:24:00.003-06:00

First of all, sorry for a few weeks of not posting...the fitness lifestyle has been there but just didn't find time to post it...in the weeks since my last posting week, my strength program ended and I entered the next phase of training. On the strength training part, 4 months of planned training yielded big results for me..in muscle size and increased strength..I have all the stats at work, but to say all muscles measured...saw increases bewteen .75 and 1 inch..biceps, chest, thighs, calfs, shoulders...weight increased in amjor way too as I greatly increased my max and rep capacity from week one. Since the program ended, I've been on the trainer and running many miles...serious ear incfections have kept me from the water in the past 3 weeks but it's over now and swimming enters back next week. I have been steadily on the road every week but still making time for at least 1 run while I;m away...rund are averaging in the 4-5 mile range with times in the 8's, 9's.... I stated making my race calendar this past week and palcing my training dates appropriatly and my goal still stands to do the Austin 70.3 in October..

Mon- 4.2 miles Tues- travel
Wed- 2 miles Atlanta hotel outside
Thurs- travel
Fri- off
Sat- travel to Cincy 8 hours in car...that's a workout
Sun- 5 miles in the rain 63 degrees (my favorite run) no watch

weekly

2011-02-27T14:12:00.002-06:00

Did a couple of runs this week, 3 miler, 4 miler and a long run today (sunday). A beautiful 10 mile run at 8:30 pace. This was one of my best runs of the year. Also, dusted off the bikes this week... Rode the Fuji a bit (causualy) and rode the ole Schwin Sprint hoopty around the neighborhood. Got myself outside as much as possible this week... feels good to be outside... helps with the mood swings. Ive had 3 great days in a row. Kids are stable, have had a 40 hour work week (no overtime) and the wife returned from Chicago... Got out today and watched the hometown Louisville Cardinal baseball team play some ball... spit some sunflower seeds and was happy. Spring is around the corner and Im jacked up for it. Melanie flew in from Chicago Fri. nite and ran/walked the first leg of the Triple Crown of racing... finished at about 12 min. pace... I was a spectator for a change... was nice to watch a good race... 10,000 entrants and the winner pulled a 14:06.... white boy was kickin it. Thanks for all the comments and advice from the team this week. Things are on the turn for the better. Just doing the exercise for the health and the fun of it...Looking forward to the Papa Johns 10 miler in a few weeks...gonna change up my routine in the weeks to come... will modify to fit "Dinos" program... Give It hell gentlemen in athletics and life!

Weekly Update- Karl

2011-02-27T10:05:00.001-06:00

Sorry for not posting last week. This time last week I was on my way to the KIPP Renaissance School in the 9th Ward of New Orleans to do community service. It was the perfect start to a great week. The conference was magnificent, if I do say so myself, and we had a lot of comments affirming that. From newcomers to 20+ year veterans, we had CASE members tell us it was among the, if not THE, best conference experience of their career. After a tough week at my day job the week before that ended with me getting an “ass-chewing”, it was a welcome and needed experience.

Monday-Wednesday: CASE FUSION

Got to meet Liz Murray, James Carville, and Mary Matalin. Watch the Liz Murray story tonight at 8pm EST on Lifetime Movie Network with your kids. Maybe they’ll think about it next time they think they have it tough or don’t think they can do something because of their life or where they grew up.

Thursday-Friday: Off

Slept for 12 hours Wednesday night. I have not slept 12 hours in one night in nearly 20 years.

Had a block party on our cul de sac on Friday afternoon. Met one of my new neighbors and it turns out he’s a cyclist. We plan to ride together soon.

Saturday: 1:30 endurance bike ride on the trainer

Sunday: 55 minutes endurance run. Negative split by 1:30 minutes.

I had to make a tough call last night and cancel my entry into the MS 150 ride. I haven’t had time to fundraise properly for it (needed to raise at least $400) and the logistics of getting to Houston and scheduling hotels just got to be too much. I’m just going to put my efforts into preparing for the CapTex Tri and keep my training and racing close to home.

Make it a great week, All.

Kia Kaha!

Self Realization

2011-02-20T16:53:00.002-06:00

Gentlemen,

Sometimes we must all look in the mirror and give an honest assesment of ourselves. I have done this many times in my life and sure you guys have as well. This week was one of those look in the mirror lessons. Life is still kicking the crap out of me in many directions... work, kids, wife out of town, dog, parents health, and my very own health. As I stretched out my long run this week to 14 miles, I have experienced some major pain in both knees.... Ive have meniscus repair in both and have pretty much run the remaining ligaments and tendons down to almost nothing. Basically bone on bone.... anything past 10 to 12 miles is real stressful and uncomfortable to me. I thought I could get back to where I once was with endurance running... Maybe thats not possible.... physically.... Mentally, heart, and lungs are there.... knees are not. With this said I have deceided to withdrawl my name from the ING NYC Marathon lottery pick and am looking into trying to get out of the 26.2 distance for the KY Derby and just run the 13.1 mini marathon. When all this started some years ago when Karl and Mark did the Muddy Buddy, I was running away from a failing marraige.... I used running, biking, (and attempted swimming) as a way to deal with the stresses of a divorce and a failure in my life... I was a good ride.... have really enjoyed it and have accoplished some great and wonderful things through endurance sports... But, I think all good things shall come to an end.... Im not ruling out the healthy lifestyle that we have all chosen, just ruling out pushing myself beyond what Im capable. I will continue to exercise, run, bike, and even attempt to swim a bit... will continue working the core, lift some weights and eat a healthy diet... will continue running the Papa Johns 10 miler and the KY derby Mini.... these races as well as the rock n roll minis across the US are special and very fun to me... there are a few 5ks that are still fun for me.... and im still interested in Grabaky 2011. Really would like commitment from all our group to do this one. May be my last endurance journey for awhile. May be my farewell to the crazy distance feats. Ive struggled with these self realizations but have made peace with them. Really need one last group event that we could all do... Im very thankful for the journey weve all been on and would like to continue moderately and have fun. I rode my bike today for a leisure 10 miles... more or less sight seeing the neighborhood and did a 4 mile slow jog... felt so good just to do it for the health and have fun... no aches, no pains, just a good endorphin rush. Kinda practicing that now... need to have fun and have no worries of missing a workout or how fast or how far I go.... just go!

Also currently dealing with lots of life difficulties.... My 13 year old son found my 17 year olds stash of pot and deceided to take it and sell it at school for some extra cash.... Not a good idea... got busted, expelled, and will have to attend alternative school for 18 weeks... crazy... 7th grade and doing that stuff. Both my 19 and 17 year olds are using causually, smoking cigs, overweight, and dont give a damn about anything.... Crazy! dont know where to turn with these kids... im giving a little tough love right now, just damn hard to watch it. working my ass off, melanie is in travel mode from chicago, alaska, and north carolina.... im sitting in a big ole house with a cripple dog worrying myself sick... parents health is bad and i have bad knees and a sore back.... stress and worry????

I guess bottom line is like this.... will continue the healthy lifestyle.... I really have no choice right now (too much stress)... just count me out on the consistant blogging and reaching any new heights.... Im just holdin on to anything positive at all.... trying to shake my crazy ass seasonal depressed, bi-polar self out... still givin it hell to the end... good luck to each and every one and think about that grabaky 2011.... give me something to look forward to this fall....

dino

week #7 of 18

2011-02-13T17:07:00.002-06:00

better week, more balance:

Mon: 4 mile maintenance run @ 8:30
Tue: w/u... 3 intervals of .75 mile @ 6:50 pace (4 miles total)
Wed: Rest
Thr: 6 miles @ 8:20 pace
Fri: 8 miles @ 8:20 pace
Sat: Rest
Sun: 12 miles @ 8:40 pace

total: 34 miles, great speed/interval workout tues. Extra day of rest feels good, however, still had some knee problems on the long run... I need to start stretching out the long run, but start hurting around 10 miles. I may have to outsmart this marathon in April... Thinking about running 6 miles and walking 90 seconds and repeating til I cross the finish.... its going to be a mental battle due to an aching body....

Week One: CapTex Tri Training

2011-02-13T16:38:00.001-06:00

Monday Rest Day

Tuesday Foundation Endurance Bike Ride on the trainer, 1 hour

Wednesday Foundation Endurance Run on treadmill, 35 minutes

Thursday Bike Power Intervals Ride on trainer, 1 hour ( 6x20'” sprints in high gear

Friday Foundation Run on treadmill, 35 minutes, immediately followed by 2x20” speed intensity intervals

Saturday Foundation Bike Ride, 1:15 hours

Sunday Foundation Run in neighborhood, 40 minutes (negative split: 21 minutes out, 18:35 minutes back, :25 to finish time)

Had a nice first week of triathlon training. I’m following a program off Training Peaks authored by Matt Fitzgerald, the same coach I used for IMAZ. This is an advanced Olympic distance program based on the weekly hours I thought I could give. Training Peaks now has an iPhone app, so I’m able to access my program anytime, anywhere. I get daily email reminders in addition to having access to my calendar at anytime.

You're probably asking yourself, “Where are the swim workouts?” Unfortunately, I don’t currently have access to a pool but I plan to remedy that in the coming week. I’m looking at the local YMCA as my first choice because it is approximately 3 miles from my house. I knew that these first couple of weeks would be a difficult start for me because my work schedule is crazy for the next two weeks. This week is our college’s Advisory Council meeting and Texas Exes Outstanding Teacher’s Awards Conference. On Saturday, I depart for New Orleans and the CASE FUSION Conference that I’m co-chairing. After introducing Mary Matalin and James Carville at our closing brunch, I fly back to Austin on February 23. I’m taking February 24-25 off work to decompress and get ready for my life to go back to pre-CASE FUSION madness.

I’m going to do my best to make at least a workout or two during the conference but I’ll definitely get back on track when I return.

Make it a GREAT week! Kia Kaha!

Week #6 of 18

2011-02-06T18:46:00.002-06:00

When life interupts was the theme of this weeks training... sometimes life just happens:

Mon: 5 miles @ 8:27
Tue: 3 mile tempo run
Wed: scheduled rest
Thr: all hell breaks loose
Fri: 12 hr work day & 2 hr. comute = nada
Sat: 4 miles @ 8:20
Sun: 10 miles @ 8:50

salvaged a hectic week with a total of 22 miles of running. Had a rough Thursday afternoon.... could have written a country music song... was told I had to pull a 12 hour shift on Fri... got behind a wreck on I65 going home... arrived home to find our house dog partially paralyzed....trip to the animal hospital (degeneritive spinal disorder) $200.00 and he's on bed rest with a 50/50 chance... Call from mom in refernece to my ailing father... needs a very high risk back surgery... awaiting what the heart dr. has to say about it... Dads response, wants the surgery to relieve the pain and may as well be dead as to hurt like this.... and finally, my 18 year old quits his job that was a decent paying job with health care and a benefits package..... Wow! all in about a 3 hr time frame.... Beginning to grow numb on lifes blows... beginning a new search on lifes meaning.... beginning to think its crazy to pursue such crazy materialistic pursuits and beginning to think im crazy for working like a damn sweat shop slave to have a few of these items... today is just my 3d scheduled day off from work... stupid! looking for my life back... Also having thoughts of not being prepared for a full marathon... it really hurts at 10-14 miles, cant imagine having to do 26.2 again.... my nutrition has been stress eating and am having way to much back and knee pain....So, I will be altering my training program a bit in the next few weeks up to the marathon... going to take an extra day off... 6 run days a week is too much for me... just going to try to make it through this race and stick with minis and 5ks in the future... half the distance and twice the fun :)

Tough Mudder and CapTex Training Begins

2011-02-06T11:37:00.000-06:00

I took this week off in preparation for tomorrow's beginning of my CapTex Triathlon training program. I'll be doing another Matt Fitzgerald program (he got me through Ironman) from Training Peaks. It's an advanced Olympic distance training program built around the number of hours I can give to it on a weekly basis. And thanks to Training Peaks' new iPhone app, I have access to my workout anytime. The program ends on May 30th: race day.

The following is my overdue report on Tough Mudder. Hope you guys enjoy it.

http://www.brightroom.com/go.asp?93480064

Here are some pics of me at the Tough Mudder. Found a few more in the "lost" photos, too. As you can see, I had a big smile on my face most of the day. It was a great event.

http://toughmudder.com/events/texas-dallas/texas-course-map/

The above is a link to the map of race day.This was actually borrowed from a proposed map and doesn't accurately portray our course. A couple of the obstacles we had were different and a couple others were in a different order than they are listed here. Our course was 12 miles long, so you averaged an obstacle every mile. Water was provided every four miles.

The day started by getting your number marked on your forehead, a Tough Mudder tradition. We then walked to the starting line and took the Tough Mudder pledge:

As a Tough Mudder I pledge that…

* I understand that Tough Mudder is not a race but a challenge.
* I put teamwork and camaraderie before my course time.
* I do not whine – kids whine.
* I help my fellow Mudders complete the course.
* I overcome all fears.

After the pledge and a beautiful rendition of the National Anthem, we heard the cannon signaling the event had begun.

The course was built partially on a motocross course, so it started with a lot of up and down running. They try to fatigue you right off the bat...and they do a good job of it.

The first obstacle was a huge pit filled with iced water (literally, they had an ice truck parked next to it and they kept it filled with ice throughout the day.). We had to jump in and then crawl out. Jumping in took your breath away immediately and it numbed your body. On the good side, it was a quick ice bath for the fatiguing legs. We had to run around to the left and hit that same obstacle again before running off the motocross course into the neighboring ranch.

The next obstacle was a mud crawl under barbed wire fencing. All of the crawling obstacles were too low to be crawled on your knees. It was a "plank" crawl all the way across. You'd come out and your core would be "screaming."

The third obstacle was a 15-foot rope climb up a plank. The wood was so wet and muddy, you couldn't get a foot-hold. You'd have to pull yourself up solely by your arms and count on your fellow participants to push and pull you up. Once at the top, Mark and I counted to 3 and jumped the 15 feet down into the freezing pond below. Then it was about a 150 meter swim to the other side.

Next came the Devil's Beard, a spider rope that you had to walk under while walking up a muddy incline. Once at the top, you had to help hold the rope for the next person. The entire day was a real team effort and you could feel the camaraderie.

Next for us was the Cliff Hanger, a climb/crawl up a steep hill of slick mud. If you were lucky and found a few foot and hand holds, you could make it up alone. Otherwise, you needed the assistance of your fellow participants to help push and pull you up the slope. Once at the top, it was a fun slide down the other side.

Next were two different mud crawls under spider nets. One was packed mud and the other was a mud soup. And then it was a long run until the Texas Bale Bonds. This reminded me of growing up on the farm in New Bethel. Marked and I played in hay bales all our years growing up and we had no trouble making our way over two and then three hay bales stacked on each other.

After another long run, we hit the Berlin Walls, a series of four walls to climb over. We then had to run to our second water stop and the awaiting Boa Constrictor. If you have claustrophobia, this was not for you. This was a long tube underground that you had to "plank" crawl your way across. My obliques and elbows were blown up.

After an uphill run and more running through a brushy ranch trail, we arrived at the Creek Crusade. This included several miles of running through muddy creek beds, jumping over brush and logs, and wading through freezing creek water while crawling over and under brush and logs. From here we went through the Mud Mile, a mile of continuous mud pits that you had to jump into, wade through, and crawl out of.

As we came out of the mud, we could see smoke in the distance. It was our "mystery" obstacle awaiting us. This was a shed, with only two windows for entry. As you entered the shed, it was pitch dark inside plus they kept blowing smoke into it. We had no idea what awaited us as we carefully made our way inside. After taking two small steps into the darkness, we fell a few feet into a pit of cold, muddy water that we had to wade through and then crawl out of up a small incline on the other side of the shed. There was no climbing up the incline alone. It took the assistance of your fellow racers to get out. After getting out and helping the person behind you, we then crawled out a door on the other side into the sunshine. It was time to run to our next obstacle.

We arrive at Hold Your Wood and Mark and I chose to share carrying a large log around a few thousand foot trail of inclines. We were very happy to drop that log off on the other side.

About this time, we all began feeling the effects of no electrolytes (they only provided water...nothing else.) after being out there for about 2 hours. Everyone of us began to cramp; some in the calves, some in the hamstrings, I even had cramps in my feet. We took turns walking/running from here to the end of the race.

After another run, we arrived at a pond we had to jump into and swim across. Once again, the water was so cold and it took your breath away to get in. Swimming with your muddy clothes, gloves, and tennis shoes on makes for a long, tiring swim. I could barely walk out when I arrived at the other side some 100 meters away.

Immediately upon exiting the water, we had the Ball Shrinker awaiting us. This was mostly a matter of upper body strength and balance. I got lucky and chose a rope where my fellow competitors and I got across pretty easily. One of our teammates, got stuck on a rope with a couple of girls who kept pulling the rope back and forth until most everyone fell off the rope into the cold water below.

After the Ball Shrinker, we jogged over to the Twinkle Toes. I fell off once but was able to get back on and across. Mark got the Twinkle Toe prize on our team for making it all the way across without falling.

It was then back to the trail for another run to the Funky Monkey. I made it through three bars before my muddy, wet gloves lost grip and I fell into the cold water below for a swim to the other side. Unfortunately, none of our group made it across the Funky Monkey, the only obstacle we didn't "master."

It was another jog/walk (the cramps are really getting us at this point) to the School of Tough Knocks. Ours did not involve a bus. It was a cargo net climb up to a bridge and a plank walk down the other side into more cold water. After wading out of the water, it was a short run to the final obstacle: Electroshock Therapy. Men, if you've never been hit with a 10,000 volt shock, then let me tell you what it does to you. It locks your body at the knees and you are luck to make it out without falling flat on your face in the mud. Our team made it across but not without one guy falling down, all of us letting out screams of pain, and one guy taking a volt hit to the forehead.

After making it out alive, we stopped to hold hands and cross the finish line as a team. We got our Tough Mudder finisher's headband and t-shirt, drank a Honey Milk (or two), and got our free Dos XX for a toast to an epic afternoon.

I was sore for two days and my knees were scraped and scabbed. These were a welcome reminder of another fulfilling accomplishment and a celebration to enjoying the health and ability to conquer the Tough Mudder.

Kia Kaha!

Back to Work

2011-01-31T08:43:00.004-06:00

I know I have not been posting but I have been following very closely the endeavors of my brothers. All of you are inspirational. Dino, your workouts are even that much more impressive when I think of your work schedule. Feeling older is just part of it, but I guarantee your more fit then most guys half your age. I am also excited that you are committed to GABRAKY, I hope our other TTT brothers make the commitment. Bacon, you are going to be flying this year, I think you have figured out the full plan and are really putting things together. I am looking forward to us having the fitness day in Columbia this week. Miller, you are one Tough Mudder!! Rebecca shared the photos from Face Book with me and it looked like a blast. I cant wait for the full report.

As for me, course work started again this weekend. One final year of work and by May 2012 I should be Dr. Schmidt. Still a lot of work to done between now and then. However, I am feeling good and can see the light at the end of the tunnel. As for my personal fitness, I have been working on a plan throughout the winter. I have partnered with Toby Young and we have become regular training partners. He is doing a 1/2 Ironman in April so I am training along side him and coaching him through some areas. Our strength training, runs, bike, and swim workouts have been insane the last two months. I feel incredible and haven't even started to put in real bike mileage yet. I have also been experimenting with a nutrition plan, so I hope to share that with you soon.

My primary focus is still my doctoral work, but I promise to do some racing throughout the year. I especially look forward to each of your updates. Keep working hard!!

L3- Live, Learn, and Lead
Schmidty

Week #5 of 18

2011-01-30T15:06:00.003-06:00

Mon: 5 miles Negative splits 8:20 down to 7:30 (last half mile)
Tue: half mi. w/u: 6 intervals @ 6:40; half mi. c/d (4 miles) core & legs
Wed: Rest
Thr: 6 miles at 8:27
Fri: 6 miles at 8:12
Sat: 5 miles at 8:00
Sun: 12 miles at 8:48 core work

Total miles = 38 miles and some fast intervals...

Feel strong at times and feel fast at times; yet still feel old, fat, sore knees, and stiff back at times... sounds like a girl, heh? Tough week of cold weather, dark grey winter and wife was in Chicago on business for the week... a lot of lunchmeat sandwiches topped with Cheetos... got stupid drunk thursday nite.... however, fri, sat. and sunday has been good.... Got some great runs in this week...running outdoors helps my mood so much and having the wife back does also... to the Millers...Quote from Jeffrey Jackson Marshall...."You guys are some 'Tough Mudder Buckers'." Nice... would like to do a tough mudder myself.... maybe a team topper tri event someday.... As for this year, I'm planning on Grabaky 2011.... already got the vacation days in at work... im riding across the KY this year... later men

Week #4 of 18

2011-01-23T18:32:00.002-06:00

Mon: 5 miles with neg. splits: 8:30 down to 8:00
Tue: Sick
Wed: 3 miles @ 8:35
Thr: 6 miles @ 8:27
Fri: 6 miles @ 8:25
Sat: off
Sun: 8 miles @ 8:33

Total 28 miles (was scheduled for 33 miles) Got a little sick this week like Bacon. Changed my schedule a bit and took an additional day off Sat. Also, did not do speed work, core, or free weights... Didnt have the energy to do these things. Good part was I still held a nice comfy 8:30 pace on most all runs. Ran outside a bit in the cold and snow... Love the treadmill for pacing and getting out of severe elements, however I still need to get outside... being outside helps me get rid of signs and symptoms of seasonal depression.... Finally got a day off this week. Was off today (first scheduled day off from work this year, YEAH!) Spent some time with parents and kids... Ive had lots of worries this week... kids, my parents health, working lots, and Melanie starts travel for her work this week...(she will be in Chicago for the week, guess I'm baching it for a week) Keep on running to releive that stress.... Good luck in the tough mudder and with all T3 members endeavours...

dino

Bacon Weekly

2011-01-23T15:49:00.002-06:00

Mon - Fri- Sinus Infection recovery period

Sat- 5 mile Artic Blast Run
Sun- 1000 M Freestyle and Drill swim

Finally recovered from my back injury and the worst sinus infection I've had in years. It literally put me in bed immediately after dinner each of 5 nights of last week. I was 90% on Friday but held off a workout until Saturday, where I ran on the coldest day of the year in Oboro and felt great. I can still say that running outdoors in the cold and even extreme cold weather is by far the most enjoyable run for me personally and I feel like I could run forever at a comfortable pace ...that said, I don't enjoy suiting up and peeling all that crap off! The final 2 weeks of my strength program start tomorrow and I need to decide what my next phase will be. I do know that whatever it is; it will include 2 days of strength training.... I can now see and feel the benefits of a regualr strength regimen in my tri,running, cycling, and swim training.

Karl's Weekly Update

2011-01-23T08:45:00.000-06:00

Monday 30 min run. Took the kids on their bikes and our dog. I went a little faster than I'd planned but it was a good run.
Tuesday Push, pull, and sit ups
Wednesday Work travel
Thursday Off
Friday Push, pull, and sit ups
Saturday Brick (1 hour bike, 15 minute run)
Sunday Push, pull, and sit ups

The upper body and core work are seeing results. I'm getting stronger and my physical endurance on runs and the bike is much better. I'm excited to see what happens when I start building my aerobic endurance in February.

Work is a little stressful. The state budget is a mess and rumors abound about what that will mean in layoffs/job elimination. I try to stay above the paranoia and just concentrate on doing what I'm supposed to do. Exercise helps keep me focused.

The CASE conference I've been working on for a year and a half is finally a month away. There is work to do on it most everyday but our attendance numbers look great (we had to add hotel rooms to our room block) and it looks to be a very successful event.

Mark arrives on Friday and our Tough Mudder event is Saturday afternoon (love having a race you don't have to wake up at 4 am for). Current forecast is for 67 degrees. Fingers are crossed it stays that way. It's going to be an epic afternoon. Going this afternoon to get a few supplies for the day (cheap under armour and gloves) to be prepared.

Keep up the great work, my TTT brothers and sisters.

Kia Kaha!

Best Endurance Blog Final Count

2011-01-20T06:52:00.000-06:00

Well, I came in 6th of 10 in the voting. Still, it was a real honor being named a top 10 and being the ONLY Twitter account of the 10 blogs (there are a lot of great endurance Twitter accounts out there).
Thanks to everyone who voted!
Kia Kaha!

Bacon Weekly

2011-01-17T15:26:00.003-06:00

Mon- Shoulders,legs, core
Tues- 3 miles- Indoor Church Track
Wed- Arms, back, core
Thurs- 3.5 miles- Indoor Church Track
Fri- Chest, tri, core
Sat- INJURY!
Sun- off

Great gains week until Saturday that is....my extracurricular hobby of attending auctions set me back....it wasn't my wild bidding that set me back, it was buying a 1940 Grand White Gas Stove in a basement of an old house and trying to Heman it out with another person, to say, it got hung on the stairs and we still couldn't get it out, so I had to pay 2 young boys to heave it out for me....bad news is I strained my back, good news, I paid $20 for it and had an offer today for $495...so the tally would be $20 for the stove, $16 I paid to have it hauled out, a $30 copay for pain meds, and another $30 copay for the muscle stem and I still came out ok! Other than missing today's workout and being pissed over that! It's felling a little better today, so another day of rest and I'll be back in the swing. I'm entering the final 2 weeks of the strengh program!

Week #3 of 18

2011-01-16T11:44:00.002-06:00

Mon: 5 miles @ 8:15, core, lats, back
Tue: .5 mile w/u, 6 intervals @6:58 of .5 mile each, c/d .5 mile; (4 miles), Legs
Wed: off
Thr: 6 miles @ MP (8:35), back
Fri: 5 miles neg. splits 8:30 - 7:30, finished last .5 mile at 6:30, Legs
Sat: 5 miles 8:30 - 8:00 negative splits, sprinted last .25 mile
Sun: 10 miles at 9:00 pace, easy long run

Another brutal week at work, good positive workouts, feeling strong at times and weak at times.... need to fine tune my food intake... do well until get home and then want to eat the house before bedtime... oh well, I'm burning some serious calories... Good luck to the Millers at the tough mudder...After seeing the obstacles, it should be called the tough nutter... gotta have some Cahones grande for that event... hope the weather is aweful.... more epic :)

Karl Weekly Update

2011-01-16T09:14:00.000-06:00

Mon Push Ups, Pull Ups, Sit Ups
Tue Speed Session on treadmill
Wed Push Ups, Pull Ups, Sit Ups
Thu Off
Fri Off
Sat Bike Trainer
Sun Push Ups, Pull Ups, Sit Ups

Still working through my upper body regimen while trying to keep some endurance in preparation for the Tough Mudder event on January 29. I posted a link to the race course earlier this week. I hope you'll take time to check it out. It's truly epic. It is going to be a blast. Wish all my TTT brothers could be there to experience it with Mark and me. They have Tough Mudder events all over the US and the world. We should consider making one of them a TTT event.

On a "neat" note, I was contacted this week by Everymantri.com to inform me that my "micro" blog, my Twitter account @karlmiller, has been chosen as one of the top 10 Endurance Blogs in the world. I can't tell you how humbled and honored I am. As you guys know, I put a lot of time sharing endurance content on that site and it's wonderful to have that work recognized and appreciated.

Voting is taking place through today to select the top three for Gold, Silver, and Bronze and some nice prizes. I appreciate all your votes and please share the link and my name with your network for their votes.

Happy Sunday; Happy MLK, Jr Day; and Happy Life, my friends.

Kia Kaha!

Please vote for @KarlMiller as Best Endurance Blog of 2010

2011-01-15T20:34:00.000-06:00

It's super quick and easy to vote. Please vote for @KarlMiller as the best endurance blog of 2010. Thank you! Please ask your friends to vote. I appreciate each and every one!
http://ow.ly/3ExWe
Kia Kaha!
-Karl

Texas Course Map | Tough Mudder

2011-01-14T10:47:00.000-06:00

Check out the course and the obstacles for the Austin Tough Mudder. Epic!

Praying for warm weather or this will HURT extra badly!

-Karl

http://toughmudder.com/events/texas-dallas/texas-course-map/

Advanced Swimming - MonkeySee

2011-01-14T08:56:00.000-06:00

Shared by our TTT brother, Mark Miller. Good videos!

http://www.monkeysee.com/play/9106-advanced-swimming

Push-Up Wars

2011-01-14T05:50:00.001-06:00

Check out this application:

http://itunes.apple.com/us/app/push-up-wars/id394922312?mt=8

Tennis Debates Playing a Shorter Season - WSJ.com

2011-01-12T12:15:00.001-06:00

Endurance athletics quote from the article from one of "my" college (UT COE) professors:

Ed Coyle, the director of the Human Performance Laboratory at the University of Texas at Austin, said there are few data on the effects of long rest versus periodic breaks for athletes who don't necessarily rely on endurance. "If endurance athletes take off completely, they lose half of their fitness in 12 days," he said. "There's not much known about taking time off in skill sports."

http://online.wsj.com/article/SB10001424052748703886904576031511227599924.html

Week #2 of 18

2011-01-09T19:13:00.002-06:00

Mon: 5 miles @8:10, core, lats, back
Tue: .5 w/u, 6 intervals @ 7:00 or less, .5 c/d, total 4 miles, 6 sets legs
Wed: off
Thr: 4 miles @ 7:25, core, lats, back
Fri: 5 miles @ 7:58, 6 sets legs
Sat: 4 miles @ 8:27
Sun: 8 miles @ 8:40, last mile at 7:55

Back to work and was tested more than any other time in my career at Akebono brake mfg. I put in 64 hours of work with 3 of the worst people Ive ever had to work with. That place is bad enough without all the damn drama... Anyway, gave me great workouts...ran out the stress I suppose. My new year has started off just the way the old ended.... overworked and life going 90 m.p.h. My life just spins out of control and all i can do is just hold on...

64 hours worked
14 hours commute
30 miles of running

I may not have the title "Ironman".... but I am an "Ironhorse".... beginning to think "crazyhorse"... all out of answers.... just run my ass off!

Miller Weekly Update

2011-01-09T18:40:00.000-06:00

Monday Push ups, pull ups, sit ups
Tuesday 30 minute bike trainer
Wednesday Push Ups, pull ups, sit ups
Thursday 30 minute treadmill run
Friday Push ups, pull ups, sit ups
Saturday 1 hour run
Sunday Off

Training for the CapTex Triathlon begins on February 7, so until then I'm doing some upper body and core work while keeping my running and cycling endurance. I'm using a 100 push ups, 100 pull ups, and 200 sit ups program on my iPhone.

I signed up for the Austin ToughMudder even on January 29. I'll be participating with the North Texas Mudhounds team with my brother and two of his friends. I shared the link to the even in a post late last week. If you haven't had a chance to check it out, please do. It looks like a super fun event. It's appropriate that the first event I did with Mark was the Austin Muddy Buddy and that the first team event back for me after the Ironman would be another "muddy" event with him. My upper body work will serve me well at this event.

Look forward to hearing updates from my TTT brothers. When I feel lazy and consider passing a day, all I have to do is remember that you guys are out there busting your butts and it helps get my butt to work.

Kia Kaha!

Probably the toughest one day endurance race on the planet - Tough Mudder

2011-01-05T13:06:00.000-06:00

http://toughmudder.com/

Mark and I are signed up to compete in this with the North Texas Mudhounds team on January 29!

Check it out!

-Karl

Bacon Weekly

2011-01-02T20:03:00.002-06:00

Mon- Shoulders, Legs, core
Tues- 3 mile run
Wed- Arms, back, core
Thur-off
Fri- Chest,tri
Sat- off (not by choice)
Sun-off

This was the final week of the hypertrophy stage of my strength training program and now entering the final month which is the power/strength stage where the set-up is 85% of 1 rep max, 4 sets, 5 reps. I made some real progess with this program which started on Oct. 3rd...progress is measure by me in amount of weight Ive increased in time, plus size, and I know it will pay off when my tri training begins in a short amount of time...I snuck in a quick measurement of my bicep and it's increased 1 inch since beginning...no Hulk Hogan size 18 pythons, but good for a few months of work. I've gained some significant muscle weight too, but unforntuanatly that's hard to differentiate from the holiday weight I added. Treat time is all but finished now and I have some real fun gobbling them up! Have plans to head up to Columbia, KY to get a fun day of activites in with Schimdt and the boys....anxious to swim in the new pool and do a run around my old stomping grounds. didn;t think about doing a 2010 wrap up like last year, but it was a great fitness year for me, and overall great year for my family. God has played the most signifincant part of our year and we'll try to remember to give Him the praise for it.

Week #1 of 18

2011-01-02T19:33:00.003-06:00

Mon: 4 mile run at 8:08 pace & core
Tue: 1/2 mile warm up, 6 intervals of 1/2 mile at 7:00 pace, 1/2 mile c/d: Total 4
Wed: Rest
Thr: 5 mile run at 7:57 pace & core
Fri: 5 mile run at Marathon pace (8:30) 10 mile leisure bike ride w/kids
Sat: Sick, nada
Sun: 8 mile sick run at 9:37 pace

good overall first week... glad to burn some of those extra calories I consumed with the xmas vittles. Got a 24 hour bug on new years eve and carried it until sun morning. Missed a 4 miler on Saturday because of sickness and the sunday 8 mile pace was bad due to lack of energy and recovery. Did a total of 26 miles of the scheduled 30 miles... but was happy the sickness only kept me down for 1 day. Its back to work tommorrow, and maybe back to indoor training til the weather breaks here in KY. May also do a little cycling and weight training in winter months of Jan and Feb just to mix things up a bit.... going to concentrate on core, lats, and some leg work... plus looking to change some eating habits... need to drop about 7 pounds while maintaining strength.

Final Week of 2010

2011-01-02T09:41:00.000-06:00

Monday Off
Tuesday 1 hour bike trainer session
Wednesday Off
Thursday 30 minute treadmill run
Friday Off
Saturday 50-mile New Year Resolution Ride
Sunday TBD (May get a run in, may go for a walk with the family, may go for a bike ride with the kids, may do all of the above, may do none)

After 37 consecutive weeks of hard training in 2009, I took it pretty easy most of 2010. I tried to sneak in a run and/or bike every week, but other than that, I had no planned workouts and did no races (did the Shiner 100 miler). Waking up at 3 and 4 am to get my training in on top of my daily commute and work and family obligations took a toll on me...physically and mentally. Granted, it made achieving the goal even sweeter, but it was not a schedule I could sustain. It required sacrifice on the part of my entire family and required a focus that took away from a lot of other life areas. There was no balance. I needed to step away and get my "fire" back. I needed training to be fun again (that doesn't mean it doesn't hurt, mind you).

Watching the Ironman World Championship did a lot to motivate me. I wanted to read my triathlon magazines again. I thought about racing again. I bought new triathlon bike racing shoes. The "fire" was back!

http://well.blogs.nytimes.com/2010/12/29/phys-ed-if-you-are-fit-you-can-take-it-easy/

I started the New Year by getting my butt out of bed and going for the longest bike ride I've done since last May's Shiner Ride. I hadn't ridden over 25 miles in 8 months, but I took off with the lead group. While I wasn't able to keep their pace all morning, I rode hard and averaged a little above 17 MPH for the day. All my runs this year have been negative split runs and my pace is not much slower than it's ever been. These are a great motivator for me because they show the potential for the year ahead. Just like the article I pasted above says, when you are already fit, it doesn't take much to keep your fitness at a pretty high level.

2011 is my walk back into training and racing. I started by signing up for my first triathlon of the year: the CapTex Triathlon in May 2011. It's an Olympic distance triathlon I've competed in a couple of times before. It's one of the largest in the US and brings competitors from across the US and the world. This year's CapTex was added to the Lifetime Championship series, so it will include many of the world's best Olympic distance triathletes.

In order to keep better balance, I plan to train less but at higher intensity, race more (do more 5 and 10k runs and long (high intensity) bike rides throughout the year), and listen to my body and heart more. It will be less about training because I HAVE to and more about training because I WANT to. There are so few areas in life where we get to do WHAT we want WHEN we want. Why should our training and racing not be one of those areas?

Like Dino shared last week, I too hope we can get the TTT group together for an event this year. GABRAKY seems to be a good option. There is a rumor, however, that a certain TTT member may be doing the Ironman 70.3 Austin race on October 23, 2011, so we'll have to see if GABRAKY can fit into his racing schedule. In any case, I have some free Southwest flight coupons, so just let me know where we're going and I'll do my best to be there! Schmidt Dog, I just may need a bike to borrow.

In closing, I'll share there are some other personal and professional goals that I've begun working on over the holiday break. More to come on those as things develop. I just ask for your thoughts and prayers on making the right decisions.

Our new year will be what we make it. Luck is when preparedness meets opportunity. Let's all be prepared to make it our best year yet!

Kia Kaha!

Day 1, Week 1 of 18

2010-12-27T10:56:00.002-06:00

Today was day 1, week 1 of 18 for my marathon training for 2011. Feels good to have a goal and purpose for the next 18 weeks. Had an awesome holiday season with plenty of treats and family time. Went a little over the top with the food, but hey, who cares? Back on track as of today and will be blogging from here out with my progress and endeavours. I will be using the Hansen Brothers training program as described in the Dec. Runners World... a little different than my normal program, but im going to trust it as it was made for 40+ year old runners to save wear and tear while at the same time preparing for a marathon distance race. Will also be doing core and cycling when available.... looking at swim lessons at the YMCA as a possiblility for spring... who knows what may take place in 2011. Really want to do a team topper tri event as a group this year....Grabaky 2011 is sounding real nice this year. I will put in vacation days for this event in Jan. Hope everyone else pencils this event in their calandars as well... I think it is OCT 7, 8, 9 or 2011.. Mark in down.... Looking to regain my athletic edge this year and regain my discipline with the food.... Train to "Better the I Am" ....

Dino

Karl's Post Christmas Post

2010-12-26T09:51:00.000-06:00

Mon-Thu Work
Fri 1 hour Christmas Eve day brick workout
Saturday Christmas
Sunday Post Christmas "hangover"

What a wonderful week! Got my work desk cleaned off (mostly), got through all my 2009 emails (yes, I still have 2010 to get through (this week, with any luck)), and we arrived safely and with good health at Christmas.

From the looks of the candy and toy hurricane that went through our house, we obviously had a great day. The fact it's almost 10am and most of the family is still sleeping is also proof of yesterday's EARLY beginning and late ending.

I hope all of you had a wonderful and safe Christmas celebration with family and friends. Enjoy the next week with your new "toys" (I got a book and a Kindle with a gift card, so I'll be doing lots of reading), celebrate the ending of another great year, and begin preparing for 2011 and all the unknown a new year brings.

Kia Kaha!

Toughest Ironman Distance Race Explained

2010-12-26T09:41:00.000-06:00

What does this mean for 2011?

2010-12-19T17:19:00.000-06:00

Stay tuned...

Weekly Update- Karl

2010-12-19T10:03:00.000-06:00

Monday-Friday Core work
Saturday 1 hour bike trainer session
Sunday 30 minute run

Still doing a little bit of core work every night. I can feel the difference in my physical endurance. Look forward to building my aerobic endurace again and combining with increased physical strength. Should make a big difference in 2011.

My allergies are still kicking but they didn't knock me out this week. I was able to get a nice bike trainer session in yesterday and did a short 30 minute run to test the legs. Felt GREAT! Could have gone longer but thought it best to take it easy given I hadn't run in over two weeks.

Gotta take the wife's car for an oil change this morning and I have four days of work this week before getting a week off for Christmas and New Year. Looking forward to the time off. I have some plans for the break but I'll keep those secret for now. Looking at making some changes in 2011. More to come...

Kia Kaha!

Checking In

2010-12-13T18:56:00.004-06:00

I have not forgot about my TTT brothers and felt like it was time to check back in. Many of you know I have had one of the toughest semesters of course work to date. I simply needed to shut down any training and focus on training my brain. Any explanation of the hours I have put in the last 6 weeks would seem like and exaggeration so I will not even try. Lets just say that coffee and lack of sleep has been a norm. The good news is that I survived another semester of Doc work. I have stuff to work on during the holidays but at a much more casual pace.

First, very proud of all of you. I continue to find a tremendous amount of inspiration and comfort from all of the updates. Dino, I think you will absolutely love the NYC marathon, I hope you get in. Keep it up and continue fighting. Bacon, you are just a machine, you are as happy and fulfilled as I have every seen you during our friendship. I find a tremendous amount of strength from that, keep it up brother. Karl, You are the ring leader to this band of misfits. Your tweets and links are an important part of my research. I can not begin to tell you what an asset you have been. Also, your perspective on work, family, health, and life in general are the things that keep me focused on the prize.

As for me, classes at Lindsey have ended and I have a nice break until my own classes begin again. I have planned an intense 8 week training program. Different from things I have done in the past. Hopefully there will be some changes in performance. The details will be revealed later.

L3-Live, Learn, and Lead.

Schmidty

Weekly Update

2010-12-12T17:39:00.000-06:00

Mon-Thu Core
Friday Off
Saturday 1 hour bike trainer workout
Sunday Off

Started feeling allergies getting the best of me this week. Did a one-hour bike trainer session yesterday and it beat me up. I went out for breakfast with the family and then came home to lie on the couch all day.

Felt much better today but decided to take the day off running and not test it. Took the family to the local county park for a little tennis, so I did get a little exercise in. :)

Make it a great week!

Kia Kaha!

Video: HBO Real Sports catches up again with Dick and Rick Hoyt

2010-12-12T17:27:00.002-06:00

For Thought

2010-12-09T11:51:00.002-06:00

Havent posted in a while. Got bored of my routine and actually posting boredom. Still been at it though. Running 4 or 5 times weekly... 4 milers, 6 milers, 10 and even up to 16 milers at marathon pace (8:30). Weather got me down some, so I relocated indoors at E-town swim and fitness... good treadmill work and some indoor spinning in their spin class room. Other good news is E-town swim has begun enclosing their outdooor lap pool... yes, finally, I will have access to swimming on a year round basis. This makes me happy... keepin the dream alive or signs from above that I shall learn distance swimming someday....All is well and am calculating my next years events. Have signed up for the derby full marathon 26.2 and have entered the lottery pick for the ING NYC marathon late next year. Hope to get picked for that, however, will run another 26.2 in the fall if i dont get the lottery draft...maybe chicago or phlidelphia.... need a road trip. also would like to get a next year team topper tri event on the calendar.... frustrating to do with everyones work schedule and family commitments as well as financial commitments. Oh well, it will all work out.... keep givin it hell!

Dino

Remind you of your first triathlon?

2010-12-08T18:24:00.001-06:00

Does this remind you of your 1st tri? http://ht.ly/3mcU8

Bacon Weekly- Holiday Hustle 2010

2010-12-06T09:50:00.002-06:00

Mon- Shoulders, legs, core

Tues- 1200 M swim, mix of drills and FS

Wed- Arms,back, core

Thurs- 3.5 miles at race pace (watch battery died)

Fri- Chest,triceps, core

Sat- 2010 Holiday Hustle- 23:53, 35/160 finishers, First place 35-39

Sun- off

High activity week for Bacon, finding 6 days to lay out effort in preperation for the Holiday Hustle 5k. Took home the title for 2nd year in a row despite running about a minute slower than last year. I was in marathon training last year and much speedier than I am now during strength training....thanks for having some fun with me while texting after the race... Temp was cold, about 34 and plenty of rain left the course slick with some puddles and mud....held off a charge by the 2nd place finisher to keep the title...he's a good runner and made his move on me in the last .5 mile when I was already toast! I looked in my rear view mirror too many times, but possibly motivated my speed. Another good week of strength training and have finnished the endurance part of the program which was lower weights, higher reps....this morning began the SIZE portion of the training where the traditional 3 sets, 10 reps routine comes to play....

Weekly Update

2010-12-05T19:40:00.001-06:00

Mon-Fri Core work
Sat. 1 HR bike trainer session
Sun. 1 HR bike/run brick; neighborhood bike ride w Karlie

Congrats to Claude and Mark on their 5k and half marathon runs, respectively. Kudos to Chris on his PhD finals.

Make it a great week!

Kia Kaha!

Study: Sports Beverage With Half Carbs, Fewer Calories Boosts Endurance | The University of Texas at Austin

2010-12-02T09:44:00.001-06:00

More great endurance science from the College of Education at UT-Austin!

http://www.utexas.edu/news/2010/11/22/sport_beverage_research/

Cool triathlon training program

2010-12-01T09:49:00.001-06:00

http://www.usatriathlon.org/resources/multisport-zone/multisport-lab/the-hour-twenty-workout

Bacon Weekly- Thanksgiving

2010-11-30T18:38:00.002-06:00

Mon- Legs and Shoulders, core
Tues- Arms and back, core
Wed- chest and triceps, core
Thur- off
Fri- off
Sat-off
Sun- 3 miles at 7:45 avg

Had a great workout week and even better Thanksgiving with family and fun for all. Crammed all my strnegth workouts in the beginning of the week so I could chill for a few days. Lots of deer hunting and spanked a bunch of ducks graced my time off. I can guarentee that the tromp throught the swamp was in fact a workout....sweat city! Most important, Samantha had a good recovery week withh her foot and was finally able to get upright and walk in the boot. Her pain is getting better too...really proud of her...she has complained minimally and took the pain like a champ...she would be a great triathlete..... The strength training is coming along very nice and the program is paying off...I;m seeing some significant gains in weight and strength, although some of the weight is from holiday treats too.....big decision has been made....my original plan was to do the 1/2 ironman in Orlando, but after much deliberation, I;ve decided to do the 1/2 in Austin in October.....the later race gives me plenty of ramp up time after strength training this fall and lets me take my time and enjoy the spring and summer races too and end the season with my A race....my hope is the other TTT will consider this race as well and we can make it a big TTT event....We'll discuss more about this event soon

Thanksgiving Week Update

2010-11-29T12:22:00.000-06:00

Mon-Wed Some core work
Thursday 1 hour bike trainer session
Friday Off
Saturday 1:15 bike trainer session
Sunday 1 hour run (negative split)

Had a nice Thanksgiving week. Jenn worked a half-day on Thanksgiving, so I hung out with the kids until Jenn returned for a terrific feast and Thanksgiving night.

We got our Christmas tree up (always a fun family event), enjoyed a walk and bike ride at the local park, went to a Texas Stars hockey game, watched A&M spank the UT hockey club, and Jenn and I gave each other an early Christmas gift: we furnished and decorated our home office. One more room complete. Heck, at this pace, we should have the house fully furnished by the time we retire. :)

Sounds like Schmidt Dog had a safe trip to NYC; Ashley had a trip to the other UT (Knoxville); Bighead wasn't cold enough in Ypsilanti so he went further north in Michigan, and Claude took care of Samantha all weekend. Oh, and Mark now has a pool, hot tub, and complete backyard party palace. Life's good at Microsoft! Sounds like the next TTT trip needs to be to Dallas!

Continue giving thanks for our blessings!

Kia Kaha!

Happy Thanksgiving

2010-11-25T07:45:00.001-06:00

Thankful for good health, family, and my Team Topper Tri brothers and sisters.
Make it a GREAT day!

Bicycle Dreams - Trailer

2010-11-23T14:39:00.001-06:00

http://bicycledreamsmovie.com/trailer.html

3000 miles in 10 days!!!

"They are seekers, madmen, and angels hell-bent on riding across America on a bicycle in less than ten days. But what begins as the adventure of a lifetime is transformed in an instant when tragedy strikes the race. These voyagers discover what is truly at stake as they pedal on, praying for the deliverance only the finish line can bring. By journey's end, some are saved, others are lost, but all learn that the fuel that takes a soul toward its own true destiny is desire."