are we there yet!!??

Its about time i arrive to St george!!!

actually everything went acording to plan but it was a long journey to get here. The drive from las vegas to St george was very hard, i had to stop severall times to stay awake at the wheel, ouch.

Anyway, im here and im fine, i will need a good night of sleep today as last night was nonexistent. i felt tired the whole day today but did all the necessary stuff including a ride in the loop of the bike ride. Hmmmmm i would say its far from the toughness of Lanzarote but its defenetely a tough cookie. it has bad surface for almost the entire distance especially going out on the slow slow uphill, there is nothing flat except when you get to the top and turn right back to St george. there are a few hard short climbs especially the last one but after that its about speed and downhill, its very fast going back to St George but again surface is not perfect, oh well the butt will suffer!!!

Short swim and short run to try feel the body, during the day the wind picked up really hard and the forecast doesnt look good but other than that everything is cool. Im staying with Eric, Ann and their 3 kids, lovelly family that are actually volunteer captains.

more later

Porto santo 1/2 IM TV coverage

final hard days around here, some sexual content in this post.

A tall sweedish blond that will remain anonymous confessed in a massage session while screaming in pain that that pain was better than sex...........!!!!!??????

this guy??!!CMON

i hope i never get to that point, i do however have a training related good vibes when i it feels so easy to run fast for 1h after a 6h ride, but definitely not sex... ;)

its final stages of preparation for Utah, i have been feeling well in training, a bit tired here and there but overall very good feelings.

I raced another sprint the past weekend, just after a long run (not a good feeling), another fast workout and in the process helping the team to place 3rd, for me it could be better, the swim was very tough and i definitely didn't swam in the fastest route possible, it was almost impossible to spot the buoys....

the quarteira aqua park

to make it worse, i messed the transition and lost track of my bike, maybe i was a bit dizzy from the swim ;) but i did lost a big group with this and ended up pulling the bike alone with a few guys on the wheel and in the last lap i caught one of the group that dropped back from the big one that i missed early on. 

t2 had no problems and the run was nice, i didn't felt very well in the first lap but in the second i ran almost 1 min faster than the first, nice. 

it was a nice weekend in the south of portugal. SUN and friends a good relaxing saturday.

as for training, plenty enough to keep me busy and feeling like a race is a good recovery.

so here are the past 2 weeks totals

week 13(after half IM)

swim: 17,2km

Bike: 550km

Run : 83km


week 14:

swim: 17km

bike: 515km

Run: 129km

race: quarteira sprint distance

this is the final week of good volume...

nice little present :D

sweet

hunting season has begun ;)

that need to read as triathlon season has started...

past sunday the first long distance race of the season was completed.
Porto Santo was the venue of the first venue of the portuguese and iberic Cup race in Half ironman distance.

The small island know for its great beaches had some fireworks with this race in a low tourist season. I have been feeling pretty darn tired (and some times exausted) from training and short races but the 2 days of very easy rolling training really gave me strenght bach, with a good day i was sure that it would be a close race especially between me Lino Barruncho and Pedro Gomes. I had some nutritional experiences to test in this one too.

The day was great and the race started at a very decent 9am, the sea was a bit choppy and with bit waves. i wanted to just hang with the usual guys, Caldeirao and Lobo, i did just that in the first lap and the effort wasnt that hard, i was actually amazed on how fast the first lap passed and was even more amazed to see that one of the feet i was drafting was in fact pedro gomes, several thoughts came with this situation ;).

Me (left) and the group at the end of lap1 

with the small beach run and with the waves especially one big one tha hit me really hard i lost some ground to the pack, i had to bridge down the gap and did it pretty fast, but at the time pedro and Andre ferreira already took off. I just hanged with Caldeirao and Lobo for the rest of the swim, i was out in about 25:30 and it felt really good.

running to transition

jumping into the bike didnt had any remarkable events, i lost some ground with the beach runa and t1 and the pair that make me company took off like it was a sprint distance race.

                        

The bike was 6 laps with 5 turn around spots a short but steep climb to a church and the rest was pancake flat with some very rough road sections, the elevation profile wouldnt scare anyone but it wasnt a fast course.

i caught the duo with 5km and honestely caldeirao looked totally out of the right pace, he hanged out for one lap the droped back.

                                                     

me and Caldeirao

 at the time my competition was more than established. Lino and Pedro, pedro was out 30 seconds ahead and gained time very quickly, lino was about 5 min behind me.

At the end of the first lap pedro had 1 min and lino gained time on me too, at least visually. 

                                 

I felt fine after that first lap where i normally feel a bit shaken from swimming. 

after that both Lino and pedro gained time, i needed to worry with both and especially leaving a big gap enough to stay away from lino in the run... I was 1:15 and 1:30 from the lead at the end of the 3rd lap and after that i started gaining time to averyone, i was about 40sec from pedro and around 4 min to lino that lost a bit at the final laps. Finished the ride in around 2:16.

                      

looking ahead to another turn around

It was time to run, i saw Pedro leaving T2 and wondered how fast he would run... i was sure Lino would run FAST.

                          

me going out of T2

Run was a flat flat 4 lap course with 3 out and back parts. I was seeing Pedro and was clearly gaining time and feeling fresh and running very well. i caught him coming back to the finish area and he made no intention of joining me. 

At the time Lino was already just over 3 min behind. I needed to keep a fast pace if i wanted to stay safe lap 2 and 3 i had company of a laped athlete, that is well know of me, Custodio Antonio. ~

he is also Lino team mate so i was sure he wouldnt help me at all ;)

the end o lap 3 i was clearly suffering to stay far from Lino but i was already with JUST 50 seconds to Lino. CRAP, it was clear to me that he would probably catch me, and i did my best to stay away, unfortunately he caught me with around 2 km to go at the last turn around.

This is it, the best photo of the race... "S#$% he is just behind me";)

 i was really tired and didnt even tried to hang with him, i just told him "Awesome race" (in portuguese of course) and settled to a recovery stride, i still lost one minute with this but there was nothing i could do and i was more than safe from pedro. I finished the run with 1:13 (Lino did round 1:09!!!!) and 3:57 total time.

I am of course really happy with my race, felt good swimming biking and running, im in far better shape than last year, the race venue and organization was great, good thing will happen :)

to finalize, my week totals

Swim:

18,5km

bike:

340km

Run:

90km

Race:

2nd at Porto Santo half

energy draining routine

Racing in each weekend while still training hard and long is tough. i dont think im saying anything hard to believe.

my routine for the past few weeks has been basically shrinking the week into the 5 work days, have a full morning of training on Saturday and try to relax in the afternoon, then race Sunday. a Duathlon a triathlon and an half ironman this week, that is quite a progress in racing style.

This week i will be at the first stage of the Portuguese national champs that will have 4 races, i will probably miss most of them but this one i wont. i was of course supposed to be in australia for the ironman but i wont go there again, im fine now.

The race in is porto santo (madeira) and to be honest i feel A LOT fitter than last years race at around the same time but i have been feeliing very tired with the past 3 weeks, the usual suspects will be there of course :P

as for what has been happening with races, the first duathlon in Cadaval (sprint distance)was a good tough and fast workout, i didnt run that (i was feeling a lot better at arronches) well in both legs but i biked decently and finished 20th

Then next week (last weekend) i finished the race at the exact same spot. The race in Alpiarça, the home town of my Tri club had everyone in the field including Russians, Spanish, English that have been around preparing for the international race in Quarteira in 2 weeks. I swam well ahead of the regular guys that normally swim with me at the local races and caught 3 groups leading to the run. This was a team cup competition and i pushed a full hand of team mates and was hoping for then to run better than me and close the team (Miguel Arraiolos and Duarte Marques where at the first group) but i had to do it myself and score for the team witch placed 2nd, very good.

Although Tired i have been feeling mentally fresh to suffer in races, another thing that i feel compared to last year at this time, that makes me happy ;)

as for totals:

Week 11

Swim: 23,6km

Bike: 507km

Run: 88km

Race: Sprint duathlon in cadaval

Week 12

Swim: 18,6km

Bike: 500km

run:107km

Race: Sprint tri in Alpiarça

and a few photos of races:

The TRI

The DU

SAD SAD SAD

umbelievable,

i truly hope my good friend Jordan gets out of this mess soon...

Jordan Rapp in car accident

feels like the first real complete week of training

It feels like that, not that i havent been logging some very decent miles but in fact this past week was the first where putting a real track session on the run really motivated me and i started with 14X1000 at a controled pace.

On the other hand, it has been very dificult to log the scheduled training as the weather is umbelievable bad, the worse i ever seen since i train outdoor. RAIN RAIN RAIN, im pretty sure that for the past few weeks i spent 2/3 of the time soaking wet and im not counting the pool time.

it has been more like getting the job doneregardless of the conditions.

After the injury i have some big weeks of running, all in very slow speed and now im enjoying going to the track as never before :D

lets see here since the begining of the year this is an overview of what ive done:

week 1 from 28 December

swim 20.1 km
bike 277km
run 65km

week 2

swim 16.6km
bike 425km
run 20km (week where i stoped running)

Week 3

Swim 45 km
Bike 465km
run 10km (unsucessful try)

Week 4

Swim 35.2km
Bike 700km (it was a nice week for riding;))
run 19km (very short runs at the grass)

Week 5

swim 20km
Bike 430km
run 30km

Week6

swim 25,8km
Bike 495 km
run 89.5 km

Week 7

swim 28,5km
Bike 540 km
run 145km

Week 8

swim 26,9km
Bike 390km
Run 159km

Week9

Swim 20,9km
Bike 200km
run 104km

week 10

Swim 25,6km
Bike 615km
run 129km


UUUUTAH ;)

walking on a sprint

very interesting photo

The guy walking is actually me and apparently the guy in the orange circle was in fact the one that touched my feet, he also fell..

i cant say i never eard this ;)