My HRM wasn’t working this morning on my way into the office, but on the way home I got some quality readings to verify that I was indeed getting my interval workout in.

Sprinting off the line of every light/stop sign and sprinting up the hills at full force does give me a chance to push my HR into Zone 4/5.

Here’s the chart for the half of the ride from office to home.

Workout:

• Type: Cycle
• Date: 05/16/2012
• Time: 09:30:00
• Total Time: 00:47:38.00
• Average Heart rate: 147
• Max Heart rate: 172
• Calories: 583
• Distance: 12.81 miles
• Average Speed: 16.14 mph
• Max Speed: 32.7 mph
• Ascent: 800 ft
• Descent: 800 ft

Focused on my hamstrings and calves.

Workout:

• Type: Flexibility
• Date: 05/16/2012
• Time: 22:00:00
• Total Time: 00:42:00.00
• Calories: 107

I tweaked the back of my knee/upper calf on my run earlier today… so I did some extra stretching to help that out a bit. Good thing this is supposed to be a “light” week.

Workout:

• Type: Flexibility
• Date: 05/15/2012
• Time: 19:30:00
• Total Time: 00:40:00.00
• Calories: 102

Dropped the car off at the shop for maintenance… ran home from there.

Splits:

• 7:05 - 121 AHR
• 7:16 - 145 AHR
• 7:32 - 141 AHR - +46 ft
• 8:40 - 138 AHR - +188 ft

Workout:

• Type: Run
• Date: 05/15/2012
• Time: 08:53:00
• Total Time: 00:30:32.00
• Average Heart rate: 136
• Max Heart rate: 152
• Calories: 361
• Distance: 4 miles
• Average Pace: 7:38.02/mile
• Max Pace: 7:05.03/mile
• Ascent: 241 ft
• Descent: 170 ft

Workout: Type: Flexibility Date: 05/14/2012 Time: 20:00:00 Total Time: 00:30:00.00 Calories: 71

Ok, I got some new “toys” to play with in the pool, so I did some laps/drills.

• Crawl - 100y - 1:49.5
• Crawl w/hand Paddles - 2×100y - 1:56, 2:02
• Crawl - 2×100y - 1:54, 1:58
• Crawl w/Fins - 2×100y - 1:41, 1:44
• Kick w/Fins - 2×100y - 1:52, 1:57
• Kick - 2×100y - 2:25, 2:33
• Crawl - 2×100y - 1:51, 1:54
• Crawl w/Fins - 2×100y - 1:40, 1:45
• Kick w/Fins - 2×100y - 1:46, 1:56
• Kick - 2×100y - 2:25, 2:25
• Crawl - 3×100y - 1:53, 1:59, 1:52
• Pull w/buoy - 3×100y - 2:01, 2:03, 2:00

Workout:

• Type: Swim
• Date: 05/14/2012
• Time: 14:45:00
• Total Time: 00:49:31.00
• Average Heart rate: 82
• Max Heart rate: 98
• Calories: 374
• Distance: 2,286 m
• Average Pace: 2:10.05/100m

LA CAGE AUX FOLLES, winner of three Tony awards including Best Musical in 2010, comes to ASU Gammage this week. This fun and breezy show stars the perpetually tan and always charming George Hamilton as Georges, the owner of a glitzy nightclub in lovely Saint-Tropez.  When Georges’ son brings his fiancée’s conservative parents’ home to meet his two flashy dads, the bonds of family are tested and the feather boas fly!

La Cage has delighted many audiences in different incarnations and locations for almost 40 years. The original play by French Jean Poiret premiered in France in 1973 and was adapted to a popular French film in 1979. Most of us will recognize it as The Bird Cage, the hilarious 1996 American movie version that featured Robin Williams, Nathan Lane and Gene Hackman. I’ve seen the French and U.S movie versions and found both to be equally funny and thoroughly enjoyable. I’m really looking forward to seeing the Tony award-winning incarnation at ASU Gammage.

There are plenty more arts, culture and entertainment events Monday, May 14 through Sunday, May 20. View a complete listing of Tempe events, or call 480-894-8158 for more information. 

• May 15: Open Jam, Rula Bula Irish Pub
• May 15: Performance with a View: Stephen Cook, Tempe Center for the Arts
• May 15-20: LA CAGE AUX FOLLES, ASU Gammage
• May 16: Beth Lederman Novo Mundo, Mad Hatter Brewpub (formerly Dave’s Electric Brewpub)
• May 16:  Walk-in Wednesdays Open Mic, Tempe Center for the Arts
• May 16-26: World Premiere of Topia, Desert Botanical Garden
• May 17: Third Thursday on Mill: Girls Night Out, Mill Avenue District
• May 17:  A Boy Named Sioux, Cadillac Ranch
• May 17: Jeff Sullivan Live; May 18: Take Cover Rula Bula Irish Pub,
• May 17-19: Bob Marley, Tempe Improv
• May 18: Music in the Garden: Pick & Holler, Desert Botanical Garden
• May 18: Dulce Dance Company: Core, Tempe Center for the Arts
• May 18: Ghetto Cowgirl, Original Alternative Band; May 19: Knee Deep Experience,  Tempe Marketplace District Stage
• May 18: Scott & John of Hello Swindon; May 19: Blues Legend Hans Olson, Tempe Marketplace Barnes &  Noble Fountain
• May 18-June 9: Stray Cat Theatre Presents Heddatron, Tempe Center for the Performing Arts
• May 19: Jeff Hunt Band, Rula Bula Irish Pub
• May 19-20: Childsplay Presents The Color of Stars, Tempe Center for the Arts

This was an all outdoors, cardio heavy mixed circuit workout. Pretty solid “cross training”. We did 3 super sets, with several stations which were 2 minute sets. We were “paired” up with a partner. Norm and I, the two men there were paired up together.

• Super Set 1:
  • Medicine ball pass
  • Kettle bell - squat to overhead lifts
  • “agility ladder” - sort of like hop scotch
  • Fast feet & squat thrusts
  • duck walk to paired wide rows
• Super Set 2:
  • Suicide Runs
  • Kettle bell lunges
  • “agility ladder” - sort of like hop scotch
  • pushups with one hand on medicine ball/switch hands each pushup
  • band wide row 3x, band wide row jump 3x
• Super Set 3:
  • Side step suicide runs
  • Kettle bell squat, straight arm raise
  • “agility ladder” - sort of like hop scotch
  • 180 squat jumps w/medicine ball w/one leg on short wall
  • band squat wide rows

Workout:

• Type: Strength Training
• Date: 05/14/2012
• Time: 08:45:00
• Total Time: 00:52:00.00
• Average Heart rate: 114
• Max Heart rate: 182
• Calories: 393

Finally got in a good long stretching session.

Workout:

• Type: Flexibility
• Date: 05/13/2012
• Time: 20:00:00
• Total Time: 00:40:00.00
• Calories: 94

After my failed long run, I walked to the store with my head hung low in shame.

Just kidding… no shame… but I was contemplative.

Workout:

• Type: Walk
• Date: 05/13/2012
• Time: 06:23:00
• Total Time: 00:34:31.00
• Average Heart rate: 78
• Max Heart rate: 95
• Calories: 98
• Distance: 1.5 miles
• Average Pace: 22:59.31/mile
• Max Pace: 16:15.61/mile
• Ascent: 120 ft
• Descent: 120 ft

Ok, the plan was to do a 3 hour long run today in Zone 2…. which basically means running somewhere between 7:30/mile and 8:00/mile. But I just couldn’t make it happen. My legs were simply toast!

I started out, and could only muster an average HR of 118 for my first mile at 8:01 pace. Granted, that was mostly down hill. My second mile, which was half up hill at almost 4% grade was slower at 8:48, and barely in Zone 2 at an average HR of 135. Third mile, half up hill, half downhill, 7:55 and 132HR. Fourth mile was half down and half up… and I was hoping that the uphill would allow me to get my heart pumping, but my legs just couldn’t take it… I only manage an average HR of 126 and pace of 8:42.

At this point I had to ask myself… was this worth it, would this end up being total junk… that’s when I looked down and saw that my pace for the fifth mile was starting out at 10:30/mile… I had completely blown up… after barely more than 4 miles. So I turned and headed back toward my house. Ran the last 1.4 miles at ~10:30 pace and a HR of ~110.

Workout:

• Type: Run
• Date: 05/13/2012
• Time: 05:06:00
• Total Time: 00:49:00.00
• Average Heart rate: 124
• Max Heart rate: 141
• Calories: 463
• Distance: 5.4 miles
• Average Pace: 9:04.63/mile
• Max Pace: 7:54.93/mile
• Ascent: 450 ft
• Descent: 450 ft

There’s a wonderful variety of live music happening this summer in Tempe, and now you’ll know just where to find it! The following Tempe venues offer an amazing selection of summer entertainment. Read closely because some of it is available for you to enjoy for free!

Mill Avenue – FREE
480-355-6060
Music on Mill- Every Thursday through June 28, 2012
Each week a variet of musicians and performers, covering a gamut of musical genres, will activate the streets and give visitors a positive, unique experience in the Mill Avenue District. 5:00 p.m. -9:00 p.m.

Third Thursday on Mill – Girls Night Out – May 17, 2012 - FREE
Girls Night Out  is an themed version of Music on Mill and includes activities, raffles and the MAD Couture Challenge fashion show from 5:00 to 7:00 p.m. Then, from 7:00 – 9:00 p.m. Chicks with Picks will perform at the main stage at Hayden Square.  Pandy Raye and Rhonda Hitchcock started Chicks With Picks in late October 2007. With only a handful of talented girls and weekly showcases. Chicks With Picks has now blossomed into an organization that not only performs great music but has featured/helped over 250 artists (and growing).

Desert Botanical Garden
480-481-8188
Music in the Garden: Spring Concert Series 2012 – May, 2012 through June, 2012
This is a unique venue that provides an opportunity to enjoy the desert landscape garden while discovering  a flare of new music from talented musicians. Sounds like a packaged deal to me! Performances are every Friday in May from 7:00 p.m.- 9:oo p.m. (doors open at 5:30 p.m.), and in June from 7:30 p.m.-9:30 p.m. (doors open at 6:00 p.m.). Tickets: member: $15 | general public: $21.
May 11- Chele’- Jazz/Soul
May 18- Pick & Holler- Old time Appalachian
May 25- Chris Burton Jacome- Flamenco Guitar/ Latin
June 1- The Shri Blues Band- Blues
June 8- Crossing 32^nd Street presents a musical tribute to The Who- Rock
June 15- Grupo Liberdade- Brazilian/ World/ Batucadad
June 22- The Sugar Thieves- Delta Blues
June 29- Cold Shott and the Huricane Horns- R&B/ Blues

Tempe Marketplace - FREE
480-966-9338
This outdoor shopping area has exciting atmosphere with fun lighting, cooling misters, comfy sofas to relax on, and fountains spread throughout the shopping and dining district. There are two different stages that offer live music on Friday and Saturday evenings:
District Stage- hosts local performers from 7:00 p.m.- 10:00 p.m.
Some musicians include: Jed’s A Millionaire- Original Alternative Band, Sugahbeat- A top 40 cover & original band, Ghetto Cowgirl- an original alternative band, Knee Deep Experience- Funk, soul, & R&B band, Think Horses featuring Leon Santigo- Unique alternative band, and Ratio- Funk, soul & R&B.
Barnes & Nobel Fountain- hosts local acoustic sets from 7:00 p.m.- 9:00 p.m.
Performers to see: David & Amy of Peppermint James- Indie Acoustic Duo, The Beatless- Cover Band (without Drummer), Scott & John of Hello Swindon- Guitar & Percussion Duo, Blues Legend Hans Olson- Blues Guitarist/Vocalist, Stephanie Light- Indie Guitarist/Vocalist, and  Teneia Sanders- Indie Guitarist.

Tempe Center for the Arts
480-350-2829
The Tempe Center for the Arts has great architectural appeal with a scenic view of Tempe Town Lake and offers a selection of local music, special artists, and many others options to enjoy this summer:
May 12- Carolyn Eynon Singers- Western folk and vocal jazz in concert
May 15- Performance with a View: Stephen Cook (FREE Event)
May 25- Lakeshore Jazz Series: John Proulx
June 3- Tempe Community Chorus
June 19- Performance with a View: Chopin’s Heart, Your Heart™ Lakeside (FREE event)
June 29- In the Spotlight Studio (FREE event)
July 28- Evolving to the Stars: CRYSTAL project Studio

Marquee Theatre
480-829-0707
Marquee lies on the North side of Tempe Town Lake and for many years has hosted well known bands that come and always bring a full house. It’s a standing theatre with a great sound quality and one of my favorite venues in town. Here are a few of their upcoming shows:
May 19- The Expendables
May 30- Of Monsters and Men
June 1- Stryper
June 5- Bow Wow
June 8- An Evening with Collective Soul
June 9- The Main
June 22- The Cult
July 5- Reverend Horton Heat

Visit the Tempe Tourism Office website for a full listing of events or call 480-894-8158 for more information.

There are some big names coming to Tempe this week starting with The Beatles.  Beatle fans will experience a Fab Four frenzie when RAIN A TRIBUTE TO THE BEATLES comes to ASU Gammage, May10-12.  Rain is a quartet of musicians who have captured to perfection the group’s look and sound. This multi-dimensional multimedia show includes loads of Beatles tunes along with historical footage and television commercials from the 1960s.  It’s a groovy walk down Abbey Road memory lane that covers the group’s earliest beginnings through the psychedelic late 60.  

The week ends on a funny note when Saturday Night Live alumnus Kevin Nealon performs at the Tempe Improv.  He’s known for his SNL characters The Subliminal Man, Franz of Hans and Franz and the anchor of Weekend Update.  He currently stars in Golden Globe nominated Showtime series, Weeds.

 There are plenty more arts, culture and entertainment events Monday-Sunday, View a complete listing of Tempe events, or call 480-894-8158 for more information.

• May 8: Open Jam, Rula Bula Irish Pub
• May 9: Blaise Lantana Duo, Mad Hatter Brewpub
• May 9:  Walk-in Wednesdays Open Mic, Tempe Center for the Arts
• May 9-26: World Premiere of Topia, Desert Botanical Garden
• May 10: Music on Mill, Mill Avenue District
• May 10:  A Boy Named Sioux, Cadillac Ranch
• May 10: Jeff Sullivan Live; May 11: Sea Merchants Rula Bula Irish Pub
• May 10-12: RAIN A TRIBUTE TO THE BEATLES, ASU Gammage
• May 11: Music in the Garden: Chele’, Desert Botanical Garden
• May 11-12: Kevin Nealon, Tempe Improv
• May 11: Jed’s A Millionaire; May 12: Sugahbeat, Tempe Marketplace District Stage
• May 11: David & Amy of Peppermint James; May 12: The Beatless, Cover Band, Tempe Marketplace Barnes & Noble Fountain
• May 12: Carolyn Eynon Singers, Tempe Center for the Arts
• May 12: Capital Down, Rula Bula Irish Pub
• May 12-20: Childsplay Presents The Color of Stars, Tempe Center for the Arts

Tempe is kickin’ off May properly with a variety of Cinco de Mayo celebrations! Cadillac Ranch, San Felipe’s Cantina and Dave & Busters will be partnering with KMLE Country 108 to bring you the Cinco de Tempe Block Party at Tempe Marketplace. The festivities begin at 11:00 a.m. and live music starts on the District Stage at 4:00 p.m. Enjoy lots of great drink specials and performances by Metal Head, James Parks Band and many others.

Canteen Modern Tequila Bar and Fat Tuesday will be combining their patios for El Mexcellenté Cinco de Mayo Block Party. The party kicks off at 11:00 a.m. followed by a cornhole competition at noon. Prizes will be awarded to the winning teams and “uniforms” are strongly encouraged. Deejay Cancun 1988 and Deejay Skinny will be on the turntables and until 6:30 p.m., enjoy $2 Coronas and $4 margaritas.

Come celebrate Cinco de Mayo with host Ronnie from the “Jersey Shore” at School of Rock this Saturday. Local radio station 101.5 JAMZ will be broadcasting live with JD and Mikee Mike from 10:00 p.m.-midnight. The cover charge starts at $10. For table and reservation info call 602-471-1841.

Macayo’s is getting a jump start on Cinco de Mayo this year with the Cinco-Celebration lasting through May 7.  Enjoy $5 dollar Margaritas de Macayo and $5.55 Mex & Match Meals.

Please remember that if you do plan to celebrate Cinco de Mayo, be smart and safe- Call a cab ride home.
VIP Taxi-602-300-300 (stop by the Tempe Tourism Office Visitor’s Center to receive $2.00-$5.00 off coupons for your next cab ride.)

I love my programs: Modern Family, Happy Endings, Revenge, Grimm, Desperate Housewives, to name a few of my faves. However this week’s line-up of arts and entertainment events is giving me mucho motivation to push away from the TV, get off the couch, set the DVR and head to Tempe for live theatre, music and comedy.

I’m totally jazzed that the great Francine Reed will be back in town this weekend performing during Songwriter’s Showcase VII at the Tempe Center for the Arts. She’ll join touring country singer Bob Villa, emerging artist Gary Marsh and local favorites Ryan Fremling and Chris Hosken for two nights of great live music on Friday and Saturday.

Francine is a long-time favorite in the Valley, where she used to live and perform solo and with her sister, Margo. She has also appeared with many top names such as such Miles Davis, Stanley Jordan, Smokey Robinson, Etta James and The Crusaders. During the 80′s Francine recorded and toured with Lyle Lovett and His Large Band. She has recorded numerous solo albums and has also appeared on recordings by Delbert McClinton, Willie Nelson and Roy Orbison.

I think you’ll agree that there are a lot of good reasons to turn-off the tube and enjoy some live entertainment. Here’s a sample.  View a complete listing of Tempe events, or call 480-894-8158 for more information. 

• May 1: Open Jam, Rula Bula Irish Pub
• May 2: Joel Robin + Delphine Cortez, Mad Hatter Brewpub
• May 2:  Walk-in Wednesdays Open Mic, Tempe Center for the Arts
• May 2: Class Clowns Comedy Showcase; May 3: Kevin O’Dea’s Comedy Circus  Tempe Improv
• May 2-26: World Premiere of Topia, Desert Botanical Garden
• May 3: Music on Mill, Mill Avenue District
• May 3:  A Boy Named Sioux, Cadillac Ranch
• May 3: Jeff Sullivan Live; May 4: Shawn Johnson, May 5: The Sullivans,  Rula Bula Irish Pub
• May 4: Music in the Garden: Domingo DeGrazia, Desert Botanical Garden
• May 4: Jeff Hunt Band, Tempe Marketplace District Stage
• May 4: Grady Soiné;  May 5: Tony Putrino, Tempe Marketplace Barnes & Noble Fountain
• May 4-5:  Songwriters’ Showcase VII with Francine Reed, Tempe Center for the Arts
• May 4-5: Phx Soul Presents Rodney Perry, Tempe Improv
• May 5: Performances at the Museum: Classical Revolution PHX AZ Centennial Composition Competition, Tempe History Museum
• May 5: Cinco de Tempe Block Party, Tempe Marketplace
• May 5: Cinco de Mayo Block Party, Canteen Modern Tequila Bar and Fat Tuesday
• May 5: First Saturday for Families, ASU Art Museum
• May 5-20: Childsplay Presents The Color of Stars, Tempe Center for the Arts

 

By Deborah Sussman Susser
First Saturdays at the ASU Art Museum take place on the first Saturday of every month and invites children 4-12 and their families to make a creative project in conjunction with exhibitions. No registration required for this free program. All materials are provided, and families get to bring home their artwork.

On Saturday May 5, from 11 a.m. to 3 p.m., children and their families are invited to the Museum for a variety of activities related to the exciting new exhibition Emerge: Redesigning the Future.

We’ll have electronic musical instruments for exploring what the music of the future might sound like; clay for creating mini sculptures that then become part of the Emerge exhibition; paints, pens and felt for creating your own future world, and more!

First Saturdays for Families are free and open to the public, and there is free parking across 10^thStreet from the Museum, at the Ceramics Research Center.

Hot salsas…check! Mild salsas…check! Lots and lots of chips to eat with my favorite salsas…check! You know what that means? It’s time for the annual My Nana’s Best Tasting Salsa Challenge this Saturday, April 28, at Tempe Beach Park!

The My Nana’s Best Tasting Salsa Challenge features restaurants, businesses and individuals competing to make the best salsa in their category.  Over 80 competitors prepare fresh salsa on-site in either the mild or hot category. This tasty event supports the Arizona Hemophilia Association, a non-profit organization that serves the individuals and families affected by bleeding disorders, so you can feel good about every salsa you try!

When you find a salsa that you love, vote for that salsa by dropping in a dollar or two, or more, into the voting jar at the booth. All the money goes back to the Arizona Hemophilia Association, and the competitor with the most money wins the prestigious honor of making some awesome salsa!

A separate competition within the event is the Cazadores Margarita Mix-Off, which takes place from 12:30-3:30 p.m.  Local bartenders compete to show off their talents to win the judge’s vote for best margarita. With this warm weather outside, a margarita is a great way to cool off!

In the middle of all the chips and salsas and margaritas, enjoy the live entertainment too! There will be two stages with a full line-up of live music all day long.

Kids can also enjoy a day of fun at the event’s FUNZONE, featuring interactive games for the entire family including multiple bounce houses, a bungee run, and laser tag. 

Tickets are $10 at the gate and children under 12 are free.  Purchase discounted tickets in advance for just $8 at any valley Fry’s or Fry’s Marketplace.

Heights and I have never been friends. I don’t like glass elevators. I don’t like looking over railings. But, I do like to hike in the mountains…I just really don’t like to look down.

How does my fear of heights translate to rock climbing up a 100-foot cliff? You’d be surprised.  

I had the chance to take a 360 Adventures beginning rock climbing class. 360 Adventures is a local company that takes all of the challenges out of exploring the Sonoran Desert. They provide the guides, the knowledge, the equipment and even the snacks.

I set up the rock climbing class for two journalists and my plan was to drop them off and pick them up when they were finished. When Tina from 360 Adventures asked if I wanted to take the class also, I laughed. Then I thought, why not? After all, shouldn’t we all do something that scares us every once and a while?

A few weeks later, I found myself driving with Jill and Wayne, my journalist friends, to Camelback Mountain. We met Eric, our fearless and very skilled, guide at the Echo Canyon trailhead. He had all of the equipment for us – climbing shoes, harnesses, ropes, water and of course, a liability waiver.

In my mind, I thought we would start on maybe a 20 or 30 foot rock climb, just to get our climbing shoes broken in. But no. We hiked uphill until we got to a rock face that was at least 100 feet tall. It might as well have been the same height as a skyscraper. I tried to act nonchalant, but I was petrified. Eric expertly put on his harness, clipped on the rope and climbed quickly to the top, attaching his rope to hooks on the rock wall on his way up.

I wanted Jill and Wayne to have a great time, but I secretly hoped that they wouldn’t make it to the top. If they didn’t do it, then I would have an excuse. But alas, they both made it to the top and seemed to actually enjoy themselves. Darn it. My turn.

I had a moment when I thought to myself, “why am I doing this?” After all, I volunteered to go. I must have climbed about 20 feet when I couldn’t figure out what my next move would be. I hung there in one spot for a few minutes (it felt like an eternity) and really wanted to come back down. Then, Eric said, “think of this as natural movement in an unnatural setting.” That made a lot of sense. I know how to crawl. I could do it. And, I did. I made it all the way to the top and rappelled all the way down. I felt like I conquered Mount Everest. I had such a sense of accomplishment. I conquered my fear.

Next, we rappelled down another rock face. We all did it with Eric’s help, but I must say, my descent wasn’t very graceful. At least my feet were back on solid ground.

Jill and Wayne loved it so much that they can’t wait to go again. As for me, I can’t decide if I’ve checked this off of my bucket list or if it’s something that I want to conquer again. I must say, even covered with a shroud of fear, it was one of my favorite days.

If you want to try it, I highly recommend 360 Adventures. This is not something that you could or should try without an experienced guide. Eric was very knowledgeable, fun, patient and just plain nice. 360 also provides guides for other excursions, such as mountain biking, kayaking and canyoneering (something that I’ve got to try one day).

I’ve hiked Camelback Mountain many times, but I can honestly say that I’ve never walked away with such a sense of accomplishment.

To plan your own adventure, contact 360 Adventures at http://www.360-adventures.com/ or 888-722-0360.

The weather is heating up in Tempe but not to worry, we have some great suggestions for staying cool! Check out these Tempe water and splash parks to keep your cool:

Splish-splash at Tempe Beach Park’s Splash Playground! Kids can cool down and enjoy waterfalls, streams, and pop fountains at this FREE water playground. Plus, the park is conveniently located inside Tempe Beach Park, just one block from all of the tasty ice cream and frozen yogurt shops on Mill Avenue, so go ahead a treat yourself.  Tempe Beach Splash Playground is open from 10 a.m. – 7 p.m. on Saturdays and Sundays through May 27. The park will be open daily from May 28 through the end of August.

In addition to some amazing animal exhibits, the Phoenix Zoo also has two great splash areas for little ones. Leapin’ Lagoon Sprayground and Yakulla Caverns are great places to cool off in between checking out all the interesting creatures. Adults are just $18, children ages 3-12 are $9 and shildren under 2 are free. 

Between arcade games, laser tag, miniature golf and a HUGE waterpark, Golfland Sunsplash is the place to be when the weather heats up. This year Sunsplash has added the “Revolution” slide which features a seven story drop, in addition to the Sidewinder, Thunder Falls and many others. The waterpark is open weekends starting May 12 and open daily through August 7. Thereafter, the park is open on weekends through September 16. General admission tickets are $27.99, and if you purchase a season pass online it’s just $64.99.

Nothing beats the heat like a day on the water. Tempe Town Lake has a wide variety of boats to rent including kayaks, pedal boats, stand-up paddle boards and pontoon boats. Kids will love cruising around the lake in one of the pedal boots and at only $15 an hour it’s an affordable activity the whole family can enjoy.

Get some water fun in during a day out shopping at the splashpad at Tempe Marketplace. The Kidsplash Fountain is located near Barnes & Noble in The District and is conveniently situated next to Mojo Frozen Yogurt. Always a nice treat on a hot day! The Tempe Marketplace splashpad is open daily and is FREE!

Spend a day at the wavepool without the sunburn. You probably didn’t think it was possible in this scorching heat, but Tempe has its very own indoor waterpark! The Kiwanis Wave Pool features a lap pool, 15ft. slide and real waves! The wave pool is open on Saturdays from 12:00 – 3:00 p.m. and 3:30 – 6:30 p.m. and on Sundays from 1:00 – 5:00 p.m. Adults are $7 and children’s tickets start at just $5.

Besides being home to America’s first wave pool, Big Surf Waterpark has added some great additions over the years like the White Serpentine slide, Waikiki Beach and Bora Bora Bay. Big Surf is open Saturday and Sunday from 10 a.m. to 6 p.m. through May 27, and open daily this summer starting May 27 through August 5. Thereafter, the park is open on weekends through September 16. General admission tickets start at $26.95 and season passes are just $49.95.

For more ideas about how to keep cool this summer in Tempe, visit http://www.tempetourism.com/infopages/summer.aspx.

Mother’s Day is right around the corner, May 13, so it’s time to start making plans! What better way to show your mom how much you appreciate her than by taking her out for breakfast! Here are some great options in Tempe to spoil your mom:

Treat your mom to Mother’s Day Tea  on Saturday, May 12 at the Hackett House in downtown Tempe. Their lavish “full teas” include their famous scones, a delectable assortment of savories and sweets, tea served in fine china cups and on fresh-pressed linens. Make sure to register in advance to save a seat for you and your mom. Prices for adult tea parties are $24 per person, and tea is served from 2 to 4 p.m. For more information or to register, call 480-350-8181.

The Embassy Suites Phoenix – Tempe  is preparing a delcious brunch to celebrate Mom. The menu will feature a variety of brunch favorites including an omelet station, fresh seasonal fruits, hand carved prime rib, stuffed pork loin, pan seared salmon, waffles, bacon, sausage, traditional breakfast fare and an overflowing dessert selection. Enjoy brunch from 10:00 a.m.-3:00 p.m.  Adults are $29.95, children 12 and under are $15.95 and children 5 and under are free! To make a reservation, please call 480-431-2370.

Z’Tejas is offering a wonderful brunch on Mother’s Day, May 13. Mother’s will be celebrated with complimentary family photos plus a delicious dessert! Pair this with their $4 weekend fun bar, featuring build your own breakfast cocktails, and you’ll have an unforgettable brunch experience! Z’Tejas innovative brunch items include Huevos Divorciados and Sweet Shrimp Omelet with Andouille Veracruz as well as classic favorites like Biscuits and Gravy and Stuffed French Toast. For more info call 480-377-1170.

This Mother’s Day, take your mom to the ballet – in the desert! See Topia, a Ballet Arizona performance inspired by the natural beauty of the Sonoran desert landscape. In honor of Mother’s Day, world-renowned Julia Baker Confections will provide a complimentary sweet for each mother in attendance at the May 13 performance. Packages of truffles and chocolates will be available for purchase to take home and enjoy. Each mother will also receive a beautiful rose, compliments of Down’s Florist, making this an evening that will never be forgotten! The doors open at 5:30 p.m. and the performance starts at 7:30 p.m. Visit their website or call the Ballet Arizona box office at 602-381-1096 for tickets.

Indulge your taste buds at the Mother’s Day Brunch on May 13 at the Top of the Rock restaurant at The Buttes, A Marriott Resort. Enjoy brunch from 10:30 a.m.-4:00 p.m. featuring a carving station, made-to-order frittatas & omelets, a selection of seafood and sushi, farm greens, entrees and desserts. $64.95/adults and $24.95/kids (5-12 years old), free for kids under 4 years old. To make a reservation, please call 602-431-2370.

The Market Cafe restaurant at The Buttes, A Marriott Resort celebrates Mother’s Day on Sunday, May 13 with a festive brunch from 10:00 a.m.-3:00 p.m. featuring a carving station, made-to-order frittatas & omelets, farm fresh meats & vegetables, entrees and hand crafted desserts. $49.95/adults and $24.95/kids (5-12 years old), free for kids under 4 years old. To make a reservation, please call 602-431-2367.

Head to Rustler’s Rooste on Mother’s Day for a sumptuous western-style brunch, live music and a glass of champagne or flavored mimosa for mom. Brunch will be served from 10 a.m. – 2 p.m.; with the last reservation taken at 1:30 p.m. Dinner will be served from 4 p.m. to 9 p.m. from the regular dining menu. Adults are $32.95 and kids 12 under are $12.95++. Kids in highchairs are Free!

Take in a lite brunch this Mother’s Day at Milagros at the Fiesta Resort Conference Center.  Enjoy a full breakfast buffet with touches of lunch items from 11:00 a.m. to 2:00 p.m. The buffet will offer everything from scrambled eggs, waffles and cheese blintzes to New York strip loin medallions and southwest breast of chicken. Call 480-804-5223 to make a reservation. Adults are $20.95 and kids ages 6 to 12 are just $12.95.

The Tempe Mission Palms is hosting a special Mother’s Day Champaign Brunch on May 13 from 11:00 a.m. to 2:00 p.m.  Indulge in the many delicious options at the salad station, evo grill station, build your own pancake station, cooked to order risotto station, omelet station, carving station, hickory char grill station, dessert station and a variety of specialty brunch items too!  Price is $29.95 for adults and includes champagne and mimosas. Children ages 6-12 are $14.95 and children 5 and under are free. To make a reservation, call 480-317-1556.

We read in every magazine and website the stories of our sport’s elite. Their lives dedicated to training and how they rise to contest for the top spots in the world. Unfortunately I, like the vast majority of triathletes out there, will never be able to challenge the best in the world but this doesn’t mean that I don’t have great goals and aspirations that I am striving to achieve.

Whilst I always like to be competitive, my goals are not so much focused around the places I get in future races but instead just completing the biggest and hardest races around that normal (non-triathlete) people out there couldn’t even imagine completing. The two races that I now have my heart set on are the Port Macquarie Ironman in April 2010 and then the Coast to Coast in New Zealand Feb 2011. Once I have completed these two races I will have enough experience to really know what I enjoy the most and focus on beating my times.

I originally got into triathlons when I was getting bored at the gym and knew that I had to have a change of scenery before falling back into my routine downward spiral back into laziness. Since then I have never looked back. I only started training in October (08) but jumped straight into it and competed in most of the Gatorade Series in Queensland, Australia. I must say that the Gatorade Series is a fantastic way to get into the sport offering a range of short courses which seem a lot more achievable to the beginner than something as big as an Olympic distance race. Anyone out there who is considering giving it a go but hasn’t yet plucked up quite enough courage should give one of those races a go, you won’t regret it. On average I have always finished about 25% of the way down my age group which I have always been pretty happy with due to my lack of experience and other commitments.

I finished my 08-09 season off with my first Olympic distance race at Mooloolaba, Australia. I came 371st out of 2058 finishers and completed the race in 2:23:52. I realised during this race that I much preferred the feeling of the Olympic race over the sprint distance races. It is for this reason that I really can’t wait to jump straight into the Half Ironman (70.3) Distance races next season!

Unfortunately I started triathlons with very poor core stability and inwards rolling feet. Mainly due to these factors (and some serious inconsistencies in my training) I have suffered from quite a few little injuries including bruised bones in my feet and some knee pain. I have, however, been doing heaps of core work with my club and believe that everything is finally starting to fall into place. Along with a crazy amount of core work we have done a lot of different running drills recently that really highlight just how much of a difference your posture and core strength make when running. I have to admit I was a little sceptical at first when my coach told me that various abs exercises would cure my knee pain and make me run heaps faster but now I am really left with no doubt in my mind. If there is anyone out there reading this who does not focus much on core strength work but instead believes that if you just go out there and pound the pavement you’ll get just as far I must tell you that you are greatly mistaken!

So I have booked myself into the 70.3 at Yeppoon on August 16th and have finally settled into some great, consistent, offseason training with very high hopes for beating 5:30:00 (which I am told is a very achievable goal even with my lack of experience). My coach has identified that our club in general seems to struggle the most with our run splits and so as a club we are really focussing on getting our running form perfected, or at least improved, and are putting in some high volume runs with the aim of practicing this form and getting it right before we start to increase intensity again.

I will leave it there for now but I am going to keep this blog updated with my progress towards making the jump from Olympic Distance races to Half Ironman (70.3) Distance races. If anyone else out there has any advice for me or is in a similar position themselves please let me know your thoughts and how you are going.

All the best, train safe, Dave, Age Grouper Triathlete.

Everyone’s talking global warming these days, but meanwhile, a company out of Glenview, IL is pushing us into a new Ice Age.

Chicago-based start up Moji has created a superior alternative to leaky ice cube filled baggies and frozen vegetables, that actually makes the critical act of post-activity icing comfortable, mobile and even stylish with its truly innovative new Moji Knee cold compression (aka “icing”) system.

Being a publication focused on active living and athletics, I’m sure you understand that icing is pretty important. There’s a bunch of research that supports it as well. But surprisingly enough, even though icing is considered one of the most effective and important measures to prevent injuries (let alone rehab injuries), a ton of people who engage in daily fitness pastimes like running, cycling, working out or other popular sports like golf and tennis never ice. This is pretty surprising when you consider that every time we engage in such activities, we experience micro-trauma to our joints and tendons that can, and will, lead to injury, arthritis and a host of other painful ailments along the way. Icing is the single most effective and efficient way to keep ourselves injury free and active as long as possible throughout our lives.

 

Moji went out and figured out that there were three main reasons people neglected icing after workouts or activity:
1. Convenience – It’s kind of hard to take ice with you without it melting, and who wants to carry an igloo cooler around everywhere. If there’s no freezer nearby, there’s no icing.
2. Messiness – Pretty much every icing method available, from athletic icing products to good ole frozen veggies get wet, and leave a damp and uncomfortable mess. Not to mention, the typical plastic bags and pouches used for icing aren’t exactly what you’d call comfortable.
3. Mobility – (Or lack there of). Icing means you’re basically confined to your recliner or couch for 30 minutes. It’s not like you can get up and get things done while your icing.

 

After identifying these three primary reasons, Moji took the critical step of developing a solution that eliminates these three barriers to icing. It’s new Moji Knee cold compressions system possesses superior icing capabilities due to an innovative “Cold Cell” design and a gel that stays soft and pliable when frozen and maintains optimal cooling temperature for the duration of the icing process, not to mention that it doesn’t sweat or leak making it completely “mess free.” It’s totally mobile due to a high-tech four-way stretch fabric that’s super comfortable, and totally accommodates full movement for those who want to be able to get out and about while they are icing after an activity. And finally, the Moji Knee looks great! Like any other modern athletic apparel, Moji Knee not only looks stylish and is extremely comfortable to wear, but it’s design qualities make for superior results because it delivers cooling more effectively and maximizes compression to the area, which is critical to effective icing. Finally, they offer Moji To Go – a thermal canister that keeps the Moji frozen for up to six hours and fits conveniently into any athletic bag or backpack. So you can “Moji” anytime, anywhere.

www.RaceZone3.com

Intro

Zone3 is a new exciting British brand created exclusively for Triathlon.
The brand has been developed by elite triathlete James Lock. Researched and formulated whilst at Loughborough University, Zone3 offers exceptional high performance racing wear designed to increase speed, enhance overall appearance and improve comfort.

What makes this brand different?

British Triathletes have been a dominant force on the world stage for several years now and invariably have been wearing brands from the other side of the world. Zone3 is one of the first British owned brands and aims to support as many British athletes as possible.

The apparel has been developed with the help from such a wide range of at Triathletes which has successfully allowed some innovative features to be built into the products which no other brands can offer.

Zone3 also buys directly from the manufacturers, so unlike many other brands, Zone3 products haven’t passed through any ‘middle men’ before being purchased by the consumer, therefore lowering prices.

The Founder:

James Lock has been a competitive athlete since the age of 10. As a junior he was a national ranked swimmer and runner and turned to triathlon when he started at Loughborough University. In 2006 he became World Biathle Champion and World Amateur Aquathlon Champion. He finished seventh in last season’s British Elite Grand Prix Series and has very strong ambitions to race at the 2012 Olympics.

 

Where did the name come from? Why Zone3?

Zone3 is a terminology used by a wide range of top-level coaches. Zones 1 and 2 are predominately your training paces, but it is in Zone3 that you are in racing mode! In Zone3 you are focused, powerful, controlled and striving to reach new goals.

Zone3 garments allow you to achieve the best race results possible, whether you are a novice competitor or seasoned International.

 

What is the aim for the season?

The aim for 2009 is to work as closely with as many Triathletes as we can. We want to visit as many clubs and races as possible to let people try on our suits and understand how great they feel and perform. None of the Zone3 products will be available to buy through the retail stores until 2010. All products will be sold directly through the Zone3 website and there are only limited numbers available so this season you have a chance to get hold of an exclusive design before the masses.

We are also launching a race team this year so are very excited to see a full spectrum of athletes from elite internationals to first timers benefiting from our unique garments. Please get in touch if you are interested in racing for the Zone3 team which would guarantee you availability of your chosen garments, as well as team discounts. You can email: James@RaceZone3.com

 

So, what’s available this season?

Zone3 are launching a very high spec ‘intermediate level’ wetsuit as well as an uncompromised high performance wetsuit. Both suits offer the optimum balance of buoyancy and superb all over flexibility. They also features Pro Speed™ arm and leg cuffs which make them the fastest suit in transition saving vital time on any course.

Again, for the Tri suits there is a very sleek suit designed for out and out performance and there is also a range of suits which combines similar high tech features but is aimed more at the intermediate triathlete who wants to race in comfort and style.

Both ranges utilise the most Triathlon specific fabrics in the world as which are just perfect for every discipline. These suits can’t be beaten by any other main stream Tri brand.

Zone3 is a scientific brand but is also being developed with fashion designers’ input to ensure the garments are both functional and fashionable.

Product Availability

April 2009 sees the launch of our race specific triathlon products, including high performance racing suits and wetsuits, which have taken years of research and development. By the start of 2010 we will also release a range of swimming, cycling and running products which are innovatively designed to help develop training and racing.

Our business mission is to get this British brand on the world-wide map by 2011 and by 2012 we want to be in a position to show our presence at the London Olympic Games. Currently some of the world’s top triathletes are using our wetsuits and racing suits so feel confident that we can achieve this.

If you are a member of a team or a club and would like to book in a visit where Zone3 will come to your pool and let you demo the suits, then please get in touch with James on James@RaceZone3.com

so you know, this is a piece I wrote that appeared in Triathlon Life magazine in July 2009. i thought you'd like it

j.

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

In 2006, Beth joined Team in Training to prepare for her first triathlon. That’s where she met Lawrence Fong, her Team in Training coach.

Six months later, Beth participated in that first race. In an effort to reduce her confusion in transition, Beth had taken chalk and wrote her name on the ground right in front of her bike rack. As she was out on the course, her then-boyfriend Lawrence snuck into transition and under her name added the words, “…will you marry me?”

Though Beth was ecstatically surprised, the proposal was inevitable; Beth and Lawrence were destined for each other. Lawrence, with his gentle, caring soul is the perfect compliment to Beth’s vibrant personality. They calm each other and seamlessly connect like two pieces of a puzzle.

They had initially tried to keep their interest hidden behind the veil of professionalism in their Team in Training relationship. But when true love comes knocking, you have to answer. Within weeks they were dating and within months they had moved in together. They both knew this was forever.

Forever is much more than fictional fairy tale endings. The true essence of forever is not about the months and years of happiness; forever is about surviving those days and seconds that test our fortitude. It is about the sudden, unexpected challenges that fray the thread of life to its very core. Forever is about pushing forward, no matter the cost.

That’s where forever began for the Fongs: In transition, after Beth’s first triathlon, when her coach proposed to her with a piece of chalk.

Beth said yes and exactly one year later they were married.

Beth and Lawrence are the model of multisport. She is an accomplished cyclist and runner, with marathons and triathlons under her belt. Lawrence is a Cat IV cyclist, has done over 30 triathlons including Ironman Arizona and Ironman Florida and, as a side-hobby, has been coaching triathletes and runners since 2005.

Lawrence and Beth are also active members of the Los Angeles multisport community, putting on weekly training events and organizing numerous group activities, oftentimes through Lawrence’s role on the LA Tri Club’s Board of Directors.

On the evening of November 5, 2008, barely six months into their marriage, Lawrence kissed his new wife, said “I love you” and went out to an LA Tri Club Board meeting. Mid-way through the meeting, Lawrence excused himself to go to the men’s room. When he didn’t come back, someone went to check on him. They found Lawrence on the floor of the bathroom, a fractured skull, a crushed cheekbone and blood coming out of his ears and nose.

They called 911. That was about the time things began to get worse. He started vomiting and bleeding profusely. He was becoming incoherent and fading quickly.

Beth got the call immediately. Nobody knew the severity; she assumed Lawrence would be alright. Lawrence always turns out alright. She rushed to the hospital.

Beth arrived at the emergency ward as Lawrence was being brought in. He was conscious but incoherent. She tried to talk to him as he was rolled away but he didn’t respond.

Later that evening, Lawrence Fong slipped into a coma.

There are many questions about why this happened to Lawrence and what caused it. He is 36 years old, fit and healthy. Rumors quickly spread of a stroke, blood clot, bad fall, random attack. But, alas, there are no answers. It could be anything. “I just wanted to know why,” Beth said. “At least then it would give me something to be mad at.”

In that first night, Lawrence underwent brain surgery as the medical team struggled to determine the cause of his accident and battled for signs of a positive outcome.

Within 24 hours of the accident, as Beth’s world stood on the edge of surreal, she was told that her husband was brain dead. Barely six months into her marriage, Beth Fong found herself encouraged by doctors to remove her husband’s ventilator – to pull the plug and forget forever.

But from tragedy, miracles emerge. Lawrence and Beth gave a lot to the multisport community and when word of his accident spread, the multisport community began to give back. On that first night of the accident, nearly 50 athletes held vigil in the hospital waiting room throughout the evening. And when word spread that Lawrence was considered brain dead, the multisport community refused to accept it.

As Beth was brought away to rest, two triathletes in the medical field took the initiative upon themselves to make calls and pull strings. A few hours later, through the miracle of multisport connectivity, Beth learned that Lawrence was getting transferred to UCLA Medical, one of the nation’s leading neurological trauma intensive care units; a place where they don’t make rash decisions about killing forever.

Within days triathletes had set up a charity fund for Lawrence and Beth called Fongstrong (www.fongstrong.com). T-shirts were made, wristbands were sold. There was a Fongstrong aid station at Ironman Arizona. Signs and donation requests appeared at races throughout Los Angeles. Within weeks of the accident there were bike rides to benefit Fongstrong and Fongstrong charity runs were held in Los Angeles and San Francisco, collecting nearly $15,000 to help support Lawrence and Beth.

And despite the fact that they weren’t allowed to see Lawrence, masses of people remained in vigil in the hospital waiting room. Through all hours of the day and night, the multisport community stayed together to comfort, pray and support. They brought food and games and smiles and hugs. From a sport driven by individual competitiveness, they proved that the true heart of multisport is about true heart.

All the while, Beth spent her days and nights at Lawrence’s side, wondering if she’d ever have the same husband again. Doctor’s instilled doubts of whether Lawrence would ever emerge from the coma. They questioned whether he would ever be able to live his life without a ventilator. There were uncertainties of his short-term memory; whether he’d even remember his wife.

Then on December 9, 2008, despite all odds, Lawrence began to emerge from the coma and the multisport community breathed a miraculous sigh of relief. And on December 24, Lawrence and Beth celebrated their first married Christmas with a nod. There were no presents, no tree with glimmering lights, no carolers on the porch – there was simply a nod. A nod from Lawrence that indicated, for the first time since the accident, the he understood. He had his mental capacity. There is no better Christmas gift Beth could receive.

In the months to follow, Lawrence embarked on a slow and grueling road to recovery. In April he began to speak, then he began to eat and slowly he began to remember. Despite all odds, Lawrence Fong once again emerged.

There are still no promises on how much Lawrence will recover but every day he proves that the determination of a triathlete and the support of a multisport community can exceed all expectations. Doctors assumed he’d never come out of the coma. They said he would never speak. Never eat on his own. They said Lawrence Fong would never walk. But in early May, when Lawrence took his first small step, they suddenly realized the stubborn determination of a lifetime triathlete.

And as Lawrence and Beth continue their long and fateful journey down the road to forever, they’ve recognized they are not alone. With every step, and every breath, an entire multisport community is cheering them on. Forever.

Hello...

You've heard it already, Lance Armstrong and RadioShack have joined forces to create a new team: Team RadioShack. They'll be whoring out Lance's celebrity to raise money for the LIVESTRONG Foundation.

I think that's great for the cancer kids. Lance is doing wonders in the world of cancer research and, despite his ego, he should be knighted for his efforts, or whatever the heck we do here in the United States that is equal to knighting. Medal of Valor? Nobel Prize? Purple Heart? Free Fries With Big Mac?

But seriously... RadioShack?! Since his bout with cancer, Lance has actually been portrayed as somewhat of a classy guy. I mean, aside from the whole cheating on his wife and acting holier than thou, he's been a fairly respectable person who seems to be trying to do something good in this world.

RadioShack is not a brand I associate with "classy" or "respectable" - or even "trying to do something good". In fact, I don't really associate RadioShack with anything but rundown, overpriced and lame. (Which, I guess are probably adjectives others would use to describe Lance but that's a whole different blog post.)

Didn't we all expect the announcement to be about Team Nike LIVESTRONG? Isn't that the no-brainer? I mean, does it take more than Lance making a phone call to Nike? If Lance Armstrong dials 1-800-IAM-NIKE and says, "Give me $30 million, let's start a team," isn't the obvious answer, "OK".

30 million is nothing for Nike. I'm guessing they pay more than that on sweatshop lawsuits every year. They probably have 30 mill in petty cash for lunch.

So why RadioShack? Why does one of the most recognized athletes in the world partner with one of the worst retail brands in the United States? Here's my theory....

We all know Lance has a big ego. To accomplish what he's done, you almost kind of have to. It would be naive of us to think that his ego wasn't involved in the negotiations for this. My bet is that Lance and his team approached every big, sexy brand they could think of - from Nike to REI, FedEx to Ben & Jerrys.

I'm also thinking that he walked in with a pretty hefty idea of what should happen. Like maybe Lance gets to pocket a few tens of millions in sponsorship dollars every year. And perhaps the partner probably has to donate a big chunk of their yearly sales to the LIVESTRONG Foundation. And what if Lance and his team have creative control and decision making powers of what they do and where they go and how they accomplish their initiatives.

That all seems like things he would ask for. Which means, here's the pitch:

Lance Armstrong wears your company name on his back. In exchange, you give him millions, you donate most of your revenue to his foundation, and you do what he says you should do.

I can't imagine that any of the aforementioned big sexy brands would think that's a good deal. It's a ridiculous deal. The only one who would go for a deal like that is a company in very dire straits who needs all the help they can get.

Which leads us right to RadioShack. RadioShack's stock price over the past ten years is like a black diamond ski slope. There's a whole lotta down.

The company is hemorrhaging. And Best Buy is beating them up and stealing their milk money on a daily basis.

It doesn't help that RadioShack has limited product and what they do have they overcharge for - like the $3 cable I needed that cost $35 dollars (and that I ended up buying on eBay for 49 cents). And it probably doesn't help when members of the Board of Directors are found guilty of child pornography.

My girlfriend and I have had bets on when we thought RadioShack would go out of business. But, alas, they now are going to sleepaway at Camp Lance.

And it all makes sense. Because, really, what else are they going to do? Everything they've tried over the past 10 years hasn't worked. (As far as I can tell, the only things they've tried are changing the CEO, changing the logo and using a vacuum cleaner on the store carpets). Hell, if they gave away 90 cents out of every dollar for this Armstrong deal at least they'd still be making 10 extra cents - and for a company that is in the crapper as much as RadioShack, 10 cents ain't so bad.

In actuality, it's kind of a smart move for RadioShack. They have such a terrible brand image and they are losing customers on a daily basis, they need something to make them cooler. And what better arbiter of cool than Lance Armstrong, Mr. Cool himself.

After all, look what he did for the US Postal Service. Since they tore it up at the Tour, I've looked at my mail in an entirely different way.

My question is whether and how this will work again. RadioShack, in one word, sucks. Lance has dug the bottom of the barrel for this partner. I'll continue to cheer for him at races, I'll continue to support LIVESTRONG, but there's no way in hell I'm paying 35 dollars for a 3 dollar cable - even if it is painted yellow.

Let's face facts folks, I labor over race reports more than I do over the races. The fact of the matter is that I say the same basic thing in all of the reports because I have just about the same basic experience in all of the races. So to save us all a heckuva lot of time and heartache, I present to you J's Official All-Encompassing Industry Approved Generic Race Report For All Races Past And Hence.

Oh, and it's in graphic form because we all like pretty pictures and they're much quicker to read. (click the image to see it bigger)

A few months ago I had posted my favorite photo of Catherine. Here's my second favorite...

Today in America athletes across the country are being tortured. We are forced to race in unsavory conditions. We are commanded to relieve ourselves in unnatural environments that breed disease and discomfort. We are plagued with itchy bottoms and rash-laden undersides. We must put an end to this.

There’s something I really like about racing. I mean, there must be something I really like about racing, right? I’ve been racing triathlon for 17 years now and if there isn’t something I really like about racing then, well, I’d probably need to reevaluate my entire life. And I just can’t bear the thought of having spent 17 years doing something I don’t like, so let’s just assume that I really like racing. Now all I need to do is figure out why.

I get nervous before races. I think I always have. Hell, I get nervous before workouts. But maybe that’s what I’m drawn to. Maybe the part of racing that I really like is facing my fears and conquering them time and again. Then again, maybe it’s the pain. Maybe I’m addicted to the pain of pushing myself to the limits. Pain will set you free. With all this pain, I should be eligible for parole any race now. Maybe, though, the reason I really like racing is just about the competition. I’m a competitive sort who likes doing challenging things and doing them well. Maybe that’s it. Maybe I’m just trying to be the best that I can be and racing let’s me do it.

Whatever the reason, I clearly haven’t figured it out yet. Yet as I grow older, it seems my racing centers on a mission to better understand myself. As if there were hidden meaning in triathlon. As if triathlon were an ancient scripture written in some kind of archaic language and I’ve been spending the past 17 years of my life trying to translate the darn thing into words I can understand.

After finishing Ironman Arizona last year, I purposely took time off from triathlon. I had 6 glorious months of doing practically no exercise. I realized that it’s so gosh darn easy to be sedentary. There’s even something fairly comforting about it. You should try it sometime. Seriously, it’s fun. I wrote a lot, I read, worked, ate, cooked and became intimately familiar with the feel of the couch and the tactile intricacies of the remote control. I learned to read 0-9, pause, play and power in Braille.

Then, alas, I got the bug. It starts with a bike ride, maybe a run. That leads to a dip in the pool and a sudden realization that the physical condition you’ve associated yourself with over the past year has morphed from Ironman shape into more of a Squishyman. So you make a commitment to exercise more. Then you figure you should get a coach to get you on track. And now that you have a coach, doesn’t it make sense to select a race to train for? And next thing you know….The hamster is back on the wheel and it’s like you’ve become reacquainted with a long lost friend.

Catherine just registered me for the Bonelli Olympic Distance triathlon. Or the BOD, for short. It was this past Sunday. It’s an Olympic distance race, but you probably figured that out already. It’s the first race I’ve done in 14 months and it’s probably my only multi-sport race en route to my main event of the year: SOS (Survival of the Shawangunks).

I wasn’t really nervous for the days that fed into Bonelli. I like to think that I’ve gotten over the nervousness of racing but that’s bull-hocky. The truth is it’s all about avoidance. I've realized that method kinda works well for me. I don’t think about the race until I actually get there. As a result, I don't start caring until I show up on race site at which point I start caring quite a bit, whether I want to or not.

A couple of days before the race, my coach had me set out my goals. All in all, I just wanted to focus on having a good day. My last racing experience was arguably the most physically challenging day of my life, and I wanted to exorcise those demons.

My goal at the BOD was to go not too fast on the swim, not too hard on the bike, not too crazy for the first half of the run and save it all for the last few miles so I could push beyond my limits, grab pain by the throat and punch him to a pulp. I hadn’t expected any PR at this race – I’m not in great shape and didn’t want to disappoint myself. I set the over/under at 2:45 and silently bet that I’d come under.


PRE-RACE

There was nothing unusual about the pre-race activities at Bonelli. Cat and I got there early, we set up our transition areas, picked up our chips and race numbers, went for a warm-up run and did all the things we needed to do. We looked for our friend Josh (aka Super Fast Runner), saw our friend Jen (aka Super Fast Swimmer) and saw our friend Kevin (aka Super Fast period). Soon enough, it was time to get in the water for the pre-race pee and be on our way.

Incidentally, after nearly 2 decades of this nonsense, I finally figured out that you don’t actually have to get into the water to pee. The pee doesn’t soak through your wetsuit at all. I can just stand there on the beachfront and pee my pants silly without a damn person knowing. That's the great thing about this sport, you never stop learning.


SWIM (1500 meters)

The day’s challenges:
* Masses and masses of flailing limbs flailing in my way
* A couple of fear-inducing gulps of water

Our Super Fast friend Kevin is racing Ironman Couer d’Alene in two weeks. The BOD was his last hurrah before that race. I’m going to start in front, he said to me before our wave went off. I want to get in the middle of the mess and try to replicate an Ironman start.

Good on ya, I responded in my best Australian.

Of the many things that I really like about racing triathlon (none of which immediately come to mind), one of them is definitely NOT getting punched in the face while swimming. So you can imagine my surprise as I found myself standing next to Kevin at the water’s edge while we awaited the starting scream (I don’t think they could afford a gun).

In hindsight, I’m not quite sure why I started up front. I suppose there was a part of me that thought I could just hold on to Kevin’s feet and get a free-ride throughout the swim. That didn’t workout, I lost him within the first 15 seconds. Maybe I thought I was a decent swimmer and I didn’t want to get caught in the hullabaloo of the hullabalooers who usually zig-zag their way around the course. Some day I will learn to accept the fact that I’m actually one of those zig-zagging hullabalooers. But until then…

The scream went off and we ran into the water. One can argue that the feet went into my face as I entered the water while another can say that my face made a beeline for the feet. Either way, feet met face from stroke one. Welcome back to racing.

I tried to keep my cool and get into my groove but in reality I was pushing a little harder than my groove. I desperately wanted to get beyond the mauling masses and find some clear water.

Here’s the good news, sometime over the past couple of years I’ve gotten much better at swimming in a straight-ish line toward the buoys. Here’s the bad news, most people already swim in a straight-ish line. That means there are a whole lot of arms and legs in the straight-ish line from buoy to buoy. It makes it really tough to escape from the violence if I wanted to stay on track. Punch, kick – I tried to relax and focus on my body rotation – push, slap – every time I had to change course I tried not to lose my mental momentum – smack, smack, smack. I looked up and saw I was at the first buoy.

It began to thin out a little as we made our way through the remaining 1000 meters. I tried to draft off others feet but I kept choosing people that were much faster than me. After a few attempts I decided not to waste any more energy and continue on steadily at my pace.

About 500 meters before the finish I saw three women zip by me like I was swimming still. I knew one of those was Jen, our Super Fast Swimmer friend. Go Jen!

A few minutes later I reached the beach. I looked down at my watch: 25:25. OK, not close to a PR but better than I expected. Not too shabby. I struggled up the sand – which, may I say, was a much harder struggle than I expected - and went into transition.


Transition #1

You’d think by now I’d be able to take off a wetsuit. Something about my arms, it just doesn’t work. As I was running to transition I started to pull the top of my wetsuit down but inevitably it got stuck on my forearms like it always does. I couldn’t get loose. So there I was, running through transition, my swim cap and goggles hanging from my mouth and my arms firmly locked in the wetsuit like a manacled escape convict from the Open Water Swim Penitentiary.

I got to my bike, spat out the swim gear and pried my arms from the damn wetsuit. I began to pull it off my legs but got in a whole world of kerfuddle with the left leg. The wetsuit got stuck on my left calf and just wouldn’t budge. I pulled, pried and pushed but nothing was working. I stood on one foot in my best killer cobra stance and jimmied, and jimmied again, then jimmied some more and soon all the jimmying set me free.

Well that sure wasted a lot of valuable energy.

I strapped on the bike shoes, plopped on the helmet and I was on my way. Let’s go for a ride, shall we?


BIKE (24.8 miles)

The day’s challenges:
* Deflated ego
* Hungry like the wolf. Actually, so hungry I could eat the wolf

The bike ride at the BOD starts with a hill. Not a big hill or a dramatically steep hill, just a little piddly thing. Maybe 50 meters long and 4 or 5% grade. But when your legs are tired, your heart rate is spiking, your adrenalin is pumping and you’re really embarrassingly inept at getting your feet clipped in, that little anthill seems like Everest.

I threw one leg over the bike, clipped in my right pedal and pushed off. I tried to get my left foot clipped in, tried tried tried…. No good. I stopped.

People were passing me like it was no big thing. Jumping on their bikes and flying up the hill.

OK, big breath. Focus.
One more time.
I pushed off with my right foot and aimed my left foot for the clips.
Clip, clip, clip.
C’mon c’mon!
All I wanted was to clip in.
GET IN THE GODDAM CLIP!

My bike started slowing down as I was rolling towards the hill. People were zipping by me. I couldn’t get my foot in. I was getting frustrated. I was beginning to fall over. Starting to fall. I'm going to fall. Going to crash. I put my foot down and caught myself. Screw this, I said. I climbed off the bike and ran to the top of the hill.

As I got to the top, I moved to the side of the road and began to mount my bike. As I was lifting my leg up, an 11 year old on a hybrid bike came flying by me. Good job! he yelled.

Really? Has it all come down to this? An 11 year old on a hybrid is encouraging me to continue? I wanted to scream at him. FUCK YOU YOU LITTLE PUNK I wanted to say. But I didn't. I just glared at the back of his helmet as he rode on by. That oughta show him.

I mounted my bike, clipped myself in and pushed forward. Within seconds I caught the 11 year old. I was feeling pretty good and needed to make a point so I passed him without worry. That’ll teach him, the little whipper snapper.

In another ¼ mile we hit the first hill. I’m not much of a hill climber. Before we got halfway up, the 11 year old on the hybrid passed me by. He didn’t say a word, he didn’t need to. By the top of the hill he was out of my sight. I never saw him again.

11 year old: 1
Old guy: 0

The Bonelli bike course is three loops. It’s a fairly hilly course. There’s one really big downhill in the beginning of the loop and another towards the end, but the rest of the loop is a whole lot of up. As I said, I’m not much of a hill climber. Within the first mile, it seemed like half the race passed me by. It’s demoralizing. People on mountain bikes wearing sneakers and pedal cages were dusting me. There were points where I was embarrassed to be on my bike.

But it’s ok, I told myself. I haven’t raced in 14 months. I haven’t really ridden my bike that much over the past 14 months. Things can only get better.

My goal was to do the first loop slowly and pick it up for each loop. I tried to stick with my plan and stay slow. I got through the first loop without incident and cranked just a little harder as I began round number two. I was starting to feel better. The road had stretched out and I was no longer in a bunch of riders. I wasn’t really passing anybody but at least not as many people were passing me.

At about 3 miles into the second loop I looked behind me and saw a guy on a hybrid approaching. I kept my pace, kept focused. Within a minute he passed me by. He was wearing sneakers. Pedals with cages. That’s ok, I told myself. He’s clearly a strong rider. At the next downhill I passed him but seconds later, as we hit another uphill, I looked behind me and he was right there. Right behind me. Drafting.

Uh, excuse me… drafting is illegal.

As I was nearing the end of the second loop, I heard somebody yelling behind me. Something about “love of my life.” Something about “there he is.” I turned around and it was Catherine! Catherine!! Hello Catherine!! She was looking mighty strong, mighty good, mighty inspiring. She was sailing up the hill like it ain’t no thang. We exchanged a few words and then she was off into the distance.

I got back into my game with renewed effort. I began the third loop and tried to pick up the pace just a wee bit more. I didn’t want to go all out – I wanted to save at least some energy for the run – but my plan was to push a bit harder this time around and I was going to stick with the plan. So I pushed. And I pushed. And a few miles in I looked behind me again. The guy on the hybrid was still there.

Oh, for godsakes. LEAVE ME ALONE!

For the next 5 miles, I went mano a mano with Mr. Hybrid. He’d pass me, I’d pass him. I’d push harder and he’d be right there. I wanted to drop him, I wanted to be free. I wanted my ego back. I couldn’t beat him on the hills but I knew I could get him on the straight away. So on the last flat area I dipped down into my aero position, tucked in my head, rounded my shoulders and pushed with all my might. I didn’t look back, and I didn’t see him again.

I finished the third loop feeling tired but ready to run.


Transition #2

As I rode into transition I saw Catherine just running out. OK, she’s only about 2 minutes ahead of me. Not a problem. I might be able to catch her.

It’s not really the running that I find the hardest in a triathlon, it’s the starting to run. Starting to run requires a whole heap load of mental effort.

I got off the bike and was just plain tired. I put on my socks and slipped on my shoes. I took a deep breath, said something sarcastic to the person next to me (which happens to be part of my ritual to overcome the mental drain), and began to waddle out of transition. It didn’t take me long – maybe 20 steps – to realize something didn’t feel right. My socks. Damn. I got to the timing mat and pulled to the side of transition. Removed the shoes, removed the socks, put on the socks, put on the shoes, ok, enough stalling. Nobody's gonna save me. Let’s get this over with.


RUN (6.2 miles)

The day’s challenges:
* Pain.
* So much pain.
* No strength in the quads whatsoever


The Bonelli run is a lollipop course, as they say. It’s basically a loop but with a short little out and back in the middle. About ¼ of the run is off-road on trails through forests and even over a creek. The rest is on roads or sidewalk as we wind through the state park.

My goal was to start off easy, pick it up by mile 3 and then kick it on home in the last 2 miles. I definitely started off on goal. I was going easy. Super easy. I used to actually like the feeling of getting off the bike and starting to run. I used to be able to start the run at a pretty rapid pace. The rubber legs seemed natural. Well, those days are long gone. My legs felt like concrete blocks. Each step was a strenuous effort. 6.2 miles seemed like an eternity.

But there was no turning back so I tried to stay centered and focused on where I was not where I was going.

The funny thing about not enjoying a run is that in any given second that can change. After about one mile in, I noticed that I had picked up the pace. Maybe by mistake, maybe just to get the darn thing over with. I was passing people and very few people were passing me. My legs weren’t feeling great but my heart rate wasn’t redlining. By two miles in I suddenly realized that I went too fast too soon. Yes I could probably keep this pace until the end, but I had no more gears, this was it.

I made the commitment to not slow down. I told myself that if I could just hold this pace I’d be fine. I kept going. I kept passing people.

Three miles in my quads started getting really weak. I started wishing I actually had leg muscles. I started making promises to somebody that I'd get into the gym and lift. I held the pace and kept going.

At four miles in I got to the out and back. As I neared the turn-around I saw Catherine. She was less than 30 seconds in front of me. Catch me honey! she screamed. You can do it!

Screw you, I thought. You want me to catch you?! How about you slow down and wait for me, whattaya think of that idea?! I have no leg strength anymore. I can’t go a single second faster. I’m not going to catch you, it’s not physically possible.

And somewhere amidst all this angry rambling, I noticed that I had picked up the pace dramatically. Super-dramatically. If I was doing 9:15s or 9:30s in the beginning, I was probably at a 7:15 or 7:30 pace now. It hurt. A lot. My heart was working so hard I think I started smelling smoke. I couldn’t talk, gasping for breath. Legs were about to collapse. I wanted to stop on the side of the road. I wanted to stop. But I kept pushing harder. Up the hills, down the hills. I pushed.

I saw Catherine. And then she was closer. And closer. And by mile five I caught up to her.

My plan was to catch her and run in together but just as I came by her side she pushed me further. Keep going honey, she said. Push it in, push it hard. You can do it.

And so I did. Somewhere, somehow, I found another gear. I didn’t want that gear, it hurt too much to be in that gear. I didn’t have the strength to get to that gear, there were no leg muscles. But it was beyond me at this point. So I picked up the pace, went into the goddam gear and dealt with it.

The last mile hurt a lot. You know that pain that hurts so much you think you’re going to pass out? This wasn’t quite there but it was really really close. And the only thing to do at that point is dig within yourself and ignore the pain. The only thing to do is focus on one thing. So I focused on the finish – each step got me closer. Each step brought me past another person. And just as the pain was approaching it’s maximum threshold… I finished.

I'm done. Over.
Whew.

* * *

I don’t want to say this was an overwhelmingly enjoyable race, mostly because it wasn’t. But at the same time it wasn't that bad.

I don’t want to say I was really happy to get back to racing because there was a lot of frustration and demoralization. But at the same time it wasn't that bad.

In a really weird way it was good. It was good to be back, good to give it my best shot. And the further away I get the better it seems.

And here I sit, suddenly finding myself thinking about what race I should do next.

The hamster is back on the wheel.

I suppose this is just what happens when you really like racing.

The swimming oxymoron of the day:

Easy backstroke