Greg’s Here

The past week I’ve done way more time on my bike and in the water than pounding pavement. I want to make sure my bruised heel is good and healed (notice my proper homonym usage) before I abuse it too much. Greg’s aqua jogging (he calls it water-running) recommendations have been helpful to up my running hours.

Speaking of Greg Remaly, he showed up at Loren’s last night just before 10pm, which meant I was good for about 5 minutes of welcoming him before I hit the hay. We’re both joining Loren in the Belvedere Lagoon at some awful hour of the morning (it’s not as bad as my 5am workouts in Seattle).


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This is a ride I did a week ago, and that I’m planning to drag Greg along on. I’m excited because when he passed me on the bike at Scott Tinley’s Triathlon last September he was sticking his tongue out like a dog, and I want to see if he really does that on every ride. Here’s the video, fast forward to 3 minutes 30 seconds to see what I’m talking about.

And here’s the elevation profile for the ride we’ll do, thanks to my Garmin Forerunner 305, and Motionbased. (motionbased.com uses topographic data to make corrections to inherently poor elevation data produced by GPS signals. On the Edge 705, however, there’s a barometric altimeter which makes the altitude readings dead on.)

Elevation vs Distance or Time.

My HR had more peaks, but when I put the two lines on the same graph it was too hard to read.

Lastly, here’s a race report from Alcatraz that I wish I could put my own name on. It’s Lazy Ben’s Laziness Report (with pics!) Thanks to Peggy for that link, as I rarely scroll through Slow Twitch (nothing wrong with the STers). Lazy Ben actually took pictures while swimming in the race. That’s sweet.

Vancouver ITU World Championships -The Insider’s View

Peggy McDowell-Cramer sent me an email a couple days ago. Whenever I see her name in my inbox I get excited. Like before Alcatraz I was whining about my fear of sharks in the bay. Peggy sent me a note that said:

ben, drop the shark thoughts.   just race, keeping in mind how you want to do each leg thereof.
   i had a sailing mishap (rudder broke, dumped me) in the bay 40 years ago this july 31/august 1.  went over in the middle, directly out from the sf airport.  boat then sank.  i swam for about 15 hours.  never felt a fish.  thought about sharks only once, doubted sincerely that they came into the non-interesting bay, and forced myself not to think of it again.
peggy

Seriously, how can you argue with somebody who comes loaded with stories like that? This week it was Peggy’s race report from the 2008 ITU World Championships in Vancouver, Canada (home of the ITU). She was one of the unlucky few to have made the trip to Vancouver, only to suffer freezing conditions and poor race planning. Peggy is a tough girl, so when she complains it’s not whining, it’s just the way it is.

This is a long one, so I’ll make sure I keep my posts short and sweet the next few days to give everyone time to read it. A big thanks to Peggy for letting me post this. It strays far from her usual tone, so I would encourage you to read some of her previous letters to really appreciate this author. Here it is:

 

short version:  it stank.             longer version below.
     i just did the world triathlon championships in vacouver, b.c. june 7.  it was my 14th, and was, by leagues, the worst.  that’s some distinction.  there is currently a lot of discussion going on about it on a tri forum or two, and the happy result would be some changes in how these races are run.  we’ll see.
 image     many of us had uneasy feelings going into this race, and that was due to miserable communication and the astronomical cost this time.  the guilty parties at that time were the international federation which controls these races, and then our own u.s. federation, to a lesser degree.  later, it was race management which mismanaged things.
     i got to vancouver wednesday, with my race coming up saturday morning.  it was an ok day, but far from balmy.  vancouver was going through what they called unseasonably bad weather: cold and rainy. it started raining thursday, slacked off after early morning saturday….although the wind then kicked up….and came back sunday, and with real vigor monday.  there were races going on all of those days except the last.  the temperature was in the 40s and 50s, with the water 12C and 11.8C, according to the papers.  so, 54f-ish?  i’d done a really cold, short swim in a short tri the saturday before, up at pt. mugu/oxnard.  the water is always cold there in august, and it was brain-freeze cold this time, considerably colder than vancouver, and everyone swam in it without a complaint.
     things were so spread out in this city that it was difficult to get from A to B, and especially with big-city no-parking problems.  the actual race was in the utterly fabulous stanley park on the far part of the west end.  it was, by and large, closed off for all of the days of racing.  but registration was in the center.  this was how the whole thing went: you must do XYZ, but you can’t get there, but it has to be done by this time.  and so it went.   the u.s. team  hotel was downtown, maybe 1.4 miles away from the start of the race activity.  the rain, of course, added to the problems of ability and willingness to get around.
     thursday was, per usual, to be the team picture, then the parade and opening ceremonies, then the dinner, which was close to two miles away.  but the rain gave the organizers pause…and they cancelled parade plus the ceremonies.  our team did go ahead with the outdoor picture in the rain.  and we got over to the aquarium for the dinner however we best could.  i had my bike at my motel, and a bunch of time, so i just hoofed it from the hotel.   at this point we got the best part of the whole week: the aquarium and dinner. 
     the set-up was spread out, to handle the numbers, but it also meant we didn’t get to connect with too many others, as would have happened if we’d all been in the same room at the same time.  that said, they did a great job, food and show.  they put drinks at the front door.  then we walked through some exhibits, then downstairs to the salad course.  many tables were put out between the walls of tanks, so we watched the dolphins while we had salad, sat and talked, watched other things, talked, sat, and generally enjoyed it.  these big animals are trained for daytime shows, so they are plenty happy to swim close to the glass walls and do their tricks.   from there we went outside and saw really delightful otters, lots more, then back downstairs for the main course….and the whales.  they have four beluga whales and i was transfixed.  i’ve never seen a whale like that…..perfectly white….and they were wonderful.  i can’t even recall what we saw in the dessert room, but mostly recall the magnificent whales.  it was just delightful.
    friday was a full day, too.  getting things ready, getting parked, biking to the hotel for the team meeting, then back to the church for the worship service i was doing.  it was a big, old, downtown church.  vancouver has a big, old crime problem, so we had to have someone stationed at the door, to keep vagrants out, let worshipers in.  it was somewhat of a downer, although the actual worship time was fine.  then change clothes again and go over to the transition area to check in my bike.  this is an enjoyable time since you then get to run into people, meet new ones, and generally be social.  and take lots of pictures.  the T area was billed as being .6 mile from the start, but i believe that was a bit short.  lots and lots of walking.  actually, the line to get checked in was so long that i took that opportunity to bike the  6 mile bike loop (4 of them on race day).  it had been closed for races the other days, or it was too late and/or rainy to bike.  as for the swim—i thought i’d just wait for race day, do a warm-up, then cope with it. 
    race day was rainy when i left my motel, but that somewhat abated by the time i arrived at the race site.  it was in the 40s at first, but warmed up a bit as the day wore on.  my wave was the last of the women’s to go off, scheduled for 8:15am.  they usually alternate waves of men and women, but this time it was all women, then all men.   they had some kayaks out for guiding and pulling in people who gave up due to the cold.  the shorter races in previous days had had a longer swim than advertised, but they decided to cut ours to 1000m (from 1.5k)—which is to say, they kept the same course.   the walk from the T area to swim start was the same .6(+) and it was cold, even with a wetsuit on, so i put grocery bags on my feet, secured at the ankles with rubber bands, and was relatively happy with the warmth provided. by now the rain was gone, but the wind had really gotten on a roll, and there were whitecaps on the water.  not waves, just whitecaps.  i was trying to see how the prior waves were going from the start to the first turn buoy, to see how the drift would be.  it just seemed to be a case of fighting against the wind going out, then having it at the left as they headed south. i got in to warm up and found the water pretty choppy and uneven, but not more than that.  then i got in line to go into the holding pen for our wave.  and waited.  and waited. 
     the temporary wait, due to not enough kayaks and not being able to handle things (rescue someone, tip over…) led to the officials herding us back inside a big tent very close to where we were standing.  it was full.  it was here that my endurance got a severe test.  it was cold.  there was no room.  most of us sat down on the grass (inside the tent) to wait out whatever the future was to be (1.5 hours, in actuality).  a woman sat to my right, somewhat behind me.  she’d been next to me outside, shivering and doing so with a running commentary (primarily self-referencing), and holding onto me.  once we made a move to go inside, i made a valiant effort to put space between us.  it was not to be.  she was right behind me again, holding on to me.  some other wonderful woman, alongside her, slowly and sweetly explained that she would burn up valuable energy by shivering, to breathe deeply and slowly, and so on.  i’m very sorry to relate that the advice was not taken.  killing people really looks bad when you’re a minister, so i sucked it up and said nothing.  
     at long last we were told that they’d cancelled the swim, were replacing it with a 3k run!!!!!!, to walk back down to the bikes (hurry), and get ready.  i was furious.  i can understand incompetence (reason for the boat trouble), i can understand cancelling the swim, but replacing it with something out of the blue?????  they jimmied up the extra 3k on the already byzantine run course, and reaped the ensuing congestion mess.   there is a method of starting people off on the bikes at 5 second intervals, and it would have worked much better than what they threw at us.  it was so crazy and impromptu (even after two other days of races there) it left you wondering if you’d get off the bike and be told there would be a javelin throw event before the 10k run.
    all of the men had to do the no-swim-extra-run thing, and the congestion on the bike, due to it being four laps, was pretty hairy.  i didn’t get hit, didn’t crash, and consider myself very successful.  the run was yet more crowded, and a good time had by next to none.
     after the race we were led into another big tent, which had food and drink.   i stayed there a while, then made my way, again, to the T area to get my bike.  there is some deal of picking up and packing up to this part of things, and it took some time before i was set to pedal a couple of miles to where my car sat.  but from there it was smooth sailing over to where my motel was, to get clean, and get back into town for a team usa party that evening.  this was an informal affair with minimal food, but it was, at the least, most of us together in the same room, able to see one another.    
   the next day friend donna smyers came to meet me, and we ventured out in an effort to squeeze some enjoyment out of vancouver.  we went up the hill to the capilano suspension bridge park.  sort of touristy, but history fairly well done.  i actually went over (and back—no other way out) this bridge, which is some 230 feet over the water below.  i cannot believe i did it.  i am not ok with high up/nothing underneath you things.  but it had a long history, all sorts of people doing it, and had high sides on it.  there are huge trees in this place, quite old, and another feature is a series of walkways in and above the treetops.     after this stop we went further up to grouse mountain (a ski area in winter, maybe) and hiked up a half mile or so, seeing a wolf in a pen en route. 
   that night there was the awards dinner, held at the ice hockey stadium on the edge of town.  but that was late information.  my printed stuff said it was across a bridge, south, so i cruised that geography for quite a while before heading back to where it really was.  the food was very good, and we ate in the arena, so there was a place to sit, but people were so spread out it was hard to find someone you knew.  once i found two usa friends i just sat down and stayed.  then two more came, so i ended up seeing four people i knew.    once the awards were handed out they pulled out a band and had planned for people to dance the night away.  but by then people were so disenchanted that the crowd evaporated and i with them.
      next year, worlds will be on australia’s gold coast (just above brisbane), the beginning of september.  i got all of their literature and read it on the plane home, to pull myself out of the mood gutter.  it’s pretty certain those aussies will have a swim, come what may.  with plenty of lifeguards out on surfboards, which don’t tip over.  i’ll look forward to that.
peggy

Is ITU draft legal racing easier the non-drafting?

No. That was rhetorical. It’s an all out effort, so by definition it is as hard as you an go. The real question is: does drafting make the bike leg so easy that it doesn’t test anyone? I don’t think so. People still get dropped (though not in the World Cups so much, but how many people did you see getting dropped in the Giro?), and the stronger cyclists end up with bigger advantage than the guys struggling to hang on.

image My first ITU race was last year in Poland. I remember half way through the eight laps thinking that people had the wrong impression of draft legal triathlon. Staying with the group was hard. Every turn (and ITU usually has plenty of them) triggered a sprint. Every time we passed the transition area was a sprint, and all this after a 2 minute all out effort just to get into the lead pack after coming out of the water a whopping 9 seconds back from the leaders. In Mazatlan I had one of the toughest bike segments in a triathlon ever. It was partially the heat, but more so trying to keep up with Matt Chrabot and gain time over the chase group behind us. Sprinting out of corners, sprinting to impress spectators, the stress of riding with some not-so-great bike handlers – it makes for a tough 40km bike ride. Unlike non-drafting races, you can’t just ride at your threshold for an hour. You’re either redlining or trying to recover on somebody’s wheel. The real problem with draft-legal racing is not that the cycling is too easy, it’s that you can ride your hardest and still end up starting the run within seconds of 20 other people.

In Seoul I decided to put my Garmin Forerunner 305 on my bike to illustrate just how variable these efforts can be. Today I finally uploaded the course to Motionbased. I started the watch a little while into the course after I had put my Northwave Tribal Shoes on, had some delicious Clif Shot Electrolyte Drink (Cran Raz of course), and finally remembered that my Garmin was strapped to the stem of my bike. Click the “motionbased” link above to see the race metrics. Below is a map of the course, which is pretty cool.


View Larger Map

Such a good day

imageI woke up way too early today so I could swim in the Belvedere Lagoon with a bunch of working stiffs that have to catch a 7:20 ferry to San Francisco. I made fun of a few people for swimming  poorly, which I regret. Normally when I’m mean about swimming I follow it up with a few tips, but this time it just didn’t happen. I lost track of who was who and when I finished my own efforts everyone was done. Oops. Sorry Christine, when I said you looked like breakfast links swimming in boiling water I meant it in the nicest way possible.

Shortly after that I showed up to a give Kelly a swim lesson (it’s funny to meet all the people that comment on my blog) at the Marin JCC. I somehow confused 7:30 with 8:30, so I was an hour late starting the lesson. Oops. Sorry Kelly. I’ll spend extra time on the videos I took of you swimming.

Next, I went back to Loren‘s house (I drove to the JCC), and grabbed my bike to ride into San Francisco. The weather here has been awesome, which means there are about 5400 tourists riding bikes with red baskets in front. None of them ride straight. One side of the Golden Gate is closed as well, so pedestrians and cyclists are all on the same walkway. This meant crossing the bridge took nearly 15 minutes, and nearly cost 5400 people their lives. Oops. Sorry tourists. I’ll yell “excuse me” louder next time.

I got a massage at Presidio Sports & Medicine, which was awesome. Because they only treat athletes they know exactly what to do with me. And it hurts. If you go, ask for Julie. She will make you beg for the end of 60 minutes, and leave you craving your next visit.

image Easy spin back to Tiburon in which I nearly got killed by a car that pulled out and stopped in the center of the road while I was descending into Sausalito at about 40mph.  I stopped at Lucinda’s Burritos for the second day in a row. I thought this was the best burrito place in Marin, but after devouring my shrimp burrito I came home to find a log the size of my forearm wrapped in tinfoil in the fridge. It was a burrito being saved for Greta from Burritoville (I’m so glad I was full or Greta would have had reason to stab me in my sleep). She ate part of it for dinner (it’s big enough for three Ben sized dinners), and I snagged a bite – awesome. I’m totally riding there tomorrow.

This puts me at about 2pm. I made a couple phone calls and bought tickets to go home for a couple weeks (I leave Tuesday, and come back to Tiburon on the 1st). Then I headed back to the Marin Jewish Community Center to take advantage of the full day pass I got from Kelly. I aqua jogged (though I forgot to reread Greg’s aqua jog technique post beforehand), and did a nice relaxing 75 minute yoga class. So good.

By the time I got home I was in such a good mood that I babysat for a bit, cooked dinner and cleaned dishes and loved every second of it. Good things have started happening. This is the beginning of a streak of good luck. I can feel it.

Breath in energy, breath out everything toxic. Repeat. Today was such a good day.

Escape From Alcatraz

Sunday morning I awoke to the smell of fresh oatmeal. My host family, the Rosens, were up before me, and Anna (a wonderful cook) had boiled up a fresh batch of my prerace meal. After getting used to cold oatmeal before races, this was awesome, and it set my mood for the day. It would be my first Accenture Escape From Alcatraz Triathlon! I was excited.

2008_06_08_Alcatraz 011 At the race site I set up my transition area, then discovered I had 40 minutes before I needed to be on a bus to the ferry dock, and it was still more than two hours before the event. A warmup didn’t make a lot of sense, so I just watched everyone else and soaked in the scenery.

The next two hours went by quickly. I sat on the boat talking to James Cotter and Dave Messenheimer. Before we knew it I was back exactly where I had swam a couple days before, only this time I was armed with a new Blue Seventy Helix wetsuit, and the company of about 75 other professional triathletes.

I dove off the side of the boat, and found the water nice and cool. It felt good. Lengthened my stroke I found myself in the front of the group far more quickly than expected. I used the landmarks for spotting and tried to go straight. Before I knew it I was at the marina with the first pack. I was 6th across the timing mat, but probably 4th to the beach. It turns out cold water can make your legs cramp when you stand up!

The 1/2 mile transition run was enough to warm up my legs, but as Matt Chrabot and a few other people cruised by me I realized I was losing most of the advantage I had gained in the swim.

image Onto the bike, I wasn’t sure how hard to push the hills. The run was looming in my mind as an unknown, and my pacing strategy was to stay on the conservative side. I finished the bike leg wishing I had laid it on a little harder. Still, I had fun. The descents are fairly safe on this course, though the corners look sketchy. The biggest problem I ran into was that the people in front of me would brake hard for corners when they didn’t need to. It was hard to get around other cyclists. I was unsure if I had picked the right bike by bringing my Beyond Fabrications Blink TT, but I ended up spending quite a bit of time in the aero bars, and had no problems with cornering. The STI levers would have been helpful, but I don’t think the TT bike really hindered me.

I started the run expecting it to take longer than normal to find my rhythm. Hills require a slow cadence, which makes it harder to transition to a high run cadence. I barely made it to the half mile marker, however, before I realized that some of the pain in this transition was non-muscular. Earlier in the week I had bruised my heel. I’m not sure how. It may have been a botched flip turn, or a misplaced foot on a fast downhill. Despite the cushy sole of the K-Swiss Ultra Natural Run shoes, by the time I started running down the dirt path in Crissy field I had shooting pain in my heel, and started thinking I should probably not push my luck. About the time I decided to drop out, I looked up and saw the Golden Gate Bridge ahead. It was beautiful. A perfect sunny day for the race. “I’ll just run to the first hill and see if it gets better” I told myself. The first hill was at mile two. image My foot didn’t hurt less, but I was running slow to keep it from hurting more. “I’ll just see what if feels like going up this staircase” I egged myself on. It didn’t hurt going uphill (on my toes), so I kept going. Pretty soon I was at the top of Lincoln Rd, just after mile 3. Running uphill didn’t hurt, so I gradually started going faster. Then it flattened out and started going down. Fast. It hurt, so I started walking right as Kevin Collington caught me. He flew down the hill while I shuffled. I stopped at the Clif Bar tent, thinking damage control was the best option. I had seen the beautiful part of the course, and it wasn’t worth delaying my recovery. Unfortunately, the other half of my brain kept talking, “why are you such a wimp? You’re not even going to finish?” and the first voice chimed back, “you know you are pretty close to half way, and they’re not going to drive you back.”

Then I remembered the sand ladder and got back onto the road, shuffling down the steep path. On the beach I stayed in control, so when I hit the sand ladder I was ready to haul.

imageI crossed the timing mat and charged up the sandy incline. I passed three people going up. Climbing kept me off my heel, so it didn’t hurt at all. This was the only time in the entire race I really   let loose, and it felt great! My time up the clif bar sand ladder, 1 minute 38 seconds, was the fastest of the day by 13 seconds. Andy Potts was the 3rd fastest with a 1:52. After that I ran hard to the summit, finally feeling like I was racing, then quickly had to start my shuffle again as I descended back to Crissy field. I managed to have a great experience, but I’m looking forward to racing at my potential. It’s really frustrating to know I could have gone faster.

Andy Potts and Leanda Cave repeated their victories. That’s pretty impressive.

They may be the best at escaping prison, but I’m proclaiming myself the Super Clif Bar Sand Ladder King!

The Full Monte

My friend Bob took me out near Alcatraz on his boat Friday afternoon so I could see some dolphins, some seals, sailboats, tourists piling on and off ferries, and the start of the Escape From Alcatraz swim course. I had decided that I would go sans wetsuit because I wanted to suffer. I figured if I could get in and swim without the neoprene, then the swim would be cake during the race.

Problem is, my swim suit was wet before I left, so I hung it up to dry next to my bag. When I left in a hurry, the bag came, but the suit stayed behind. So there I am, 400m 2008_06_08_Alcatraz 004away from the dock at Alcatraz Island with Bob, his wife, son and friend, and no swim suit.  Bob had a solution, “Well, nobody is going to say anything if you just go without a suit.”

I wrapped a towel around myself and stripped, climbed on the side of the boat then dove in, wearing nothing but goggles.

Bob is an experienced open water swimmer who has never used a wetsuit, so he prepared me for swimming in 55 degree water by talking me through it ahead of time. “When you jump in, your body is going to tighten up. Just relax, get your breath, then start easy. The discomfort will go away in a couple minutes.”

He was right. As I dove in my entire naked body seized from the cold. I came to the surface and took two strokes, turning my head to breath. The breath went in, but I couldn’t exhale. My diaphragm refused to release. I slowed my stroke rate and focused on forcing air out. It started to work, and I was able to take a few shallow breaths. Two more strokes, and I could breath a little deeper. Then I thought of the fact that I was within eyesight of Alcatraz, a national monument, skinny dipping in cold water. Why did I think this was good race prep? The humor of the moment took over the discomfort, and soon I was swimming with a smile. Before I knew it my 10 minute allotment was up, and Bob insisted I get back in the boat before I got too cold.

I learned where to sight, and was able to see the markers from the water. For sure I was ready for a fast swim come Sunday.

Classic White

I updated my web sight software last night. Now it looks good in IE and Firefox (the pretty white background only worked in IE before). At least, I think its all working better. If you happen to come across a page that looks wrong, or a link that doesn’t work, please let me no (sew I can make it write) buy sending me a massage from the contact form.image My theory with site design is the same as with righting in general: thee more people that reed it, the less you knead to double check yourself. Blog subscribers are like thousands of ades all working together to edit my gaffs (too much?). And since they’re are 15% moore readers now than too months ago, shouldn’t that mean my posts are 15% more perfect?

Well, not according to my mother, who recently sent me an email with about 10 different homonym misuses. “Merry” Poppins, “Plain” of motion, kicking my “feat”, etc. (I just finished reading Breakfast of Champions by Kurt Vonnegut, and now I have the urge to use “etc.” and “and so on”. And to start sentences with “and” or “so”.) Come on people! As much as I would like to claim that these blunders were all purposeful acts of wit, they are obviously mistakes that the thousands of weekly ‘editors’ should pick up! Right?

OK, maybe I need to reread my posts before I hit ‘publish’, but there’s always a hurry to go eat, stretch, train, sleep, write a second sarcastic post in one day…

And so on.

Race Plan

I don’t like secrets, so I feel like I should air my laundry. That way come Sunday everyone knows exactly what to expect. What mean is, here’s my race plan:

image Swim 1.5miles from a boat in the bay to a Marina in San Francisco. I’m going to do this as quickly and efficiently as possible, and I’m going to love every minute of freezing my head off in non-shark infested water (no sharks, right?)

Run #1: I’ll grab shoes at the water exit. After all, the K-Swiss Ultra Natural Run is pretty easy to put on in a hurry.

Bike: 18 miles of fun. Drink and eat some, enjoy myself because it hurts, but not as much as

Run #2 (the real one): 2 miles flat, four miles of up, down, sand, ladders, trails, trees, awesome views, water and 2 last miles of flatness.

Then I finish. That’s pretty much all there is to it: Have fun, go fast, follow the signs that say turn… I know some other guys have more elaborate race plans, but I find if I plan I just feel bad about not sticking to the plan. It’s not warfare, it’s a race, and it’s fun.

China Town

I have three good friends that were born 24 days before me on June 3rd 1983. Tyler, JT, and Tracy. Every year I call all three (and I probably only remember it because there’s three o them). I didn’t think I would see any of them this year because I’m in San Francisco. Much to my surprise, when I called Tracy she asked, “When are you coming to San Francisco to see me?”. I was stunned, “why would I come to San Francisco when you live in New York?”

ben collins and tracy butcholskiApparently I’m a bad friend. Tracy and I haven’t seen each other since my last Job interview in New York, which was September of 2005. We talk on our birthdays, and when something really bad happens, but since neither of have been dumped recently, I didn’t know that she had moved to San Francisco with her boyfriend last August. I’ve probably spent 8 or ten weeks here since August, and Tuesday night was the first time I’ve gone into the city to visit a friend. (I’m also a bad friend because I chose a picture where I look good, knowing that Tracy doesn’t read this site and may never find out that I posted a picture of her with her eyes closed wearing a pink Chinese hat.)

It worked out well. I went to China Town with Tracy’s whole family (they flew in from Jersey to see her), then stayed in the city so that I could swim at the Olympic Club Wednesday morning, and ride the Alcatraz bike course. This is only the second time I’ve ridden the course, but I’m pretty sure I’m going to have fun racing it on Sunday.

I’m having issues trying to get the files from my Garmin Forerunner 305 to show on my site. I’ve posted maps before, but I want to put up the cool graphs from the Garmin Training Center. Once I figure out how to format the graph and post it, I can put up a chart of my race in Seoul, which shows why ITU races really aren’t “easier” than non-drafting races. The speeds are all over the place, and the course is far more technical. I would call it different. Not harder, not necessarily easier, just different.

Gas Pipes

2008_06_08_Alcatraz "Uncle Ben! I just had a gasser!!"

This is about the most coherent thing Piper ever says to me. And she says it every time she toots. And she toots more than a USC frat house. So I hear that line a lot. Sometimes, however, when she says "Uncle Ben, I just had a gasser!" What she really means is that it’s time to change a dirty diaper. I try my best to make sure somebody else is around when this happens.

Loren asks me to baby sit for him nearly every day I’m here. It’s almost never a problem, but I’m beginning to wonder what he does when I’m not around. At least he has a nanny during the day. What do other families do?