FW: GABRAKY 2009 Announcement

 

From: SavetheGrand@aol.com [mailto:SavetheGrand@aol.com]
Sent: Tuesday, March 31, 2009 1:32 PM
To: SavetheGrand@aol.com
Subject: GABRAKY 2009 Announcement

 

***ATTENTION CYCLISTS*** We are now accepting registration for 2009's Sixth Annual GABRAKY ride.  This year's event will be held Friday, October 9 through Sunday, October 11, beginning at the Ohio River in Carrollton, Kentucky and riding to Dale Hollow Lake Resort Park on the Kentucky/Tennessee state line.  The miles for the event are 204-224.  Please complete and return the attached Registration Form by August 28 to receive a $25 registration discount.  For additional information, visit www.gabraky.com or contact Phil Coleman at pcoleman1@gmail.com. You will notice that this year's GABRAKY has been designated (by proclamation) as the "Governor's Grand Autumn Bicycle Ride Across Kentucky." Attached is the press release that announced this designation last week.   We are working on the 2009 ride jersey and will post pictures on the GABRAKY web site (www.gabraky.com) by June 1 or earlier.   This year we will again hold a raffle for a new all carbon GABRAKY bicycle.    The raffle tickets are $10 each with only 350 being sold. Here is a link to the bicycle picture and specifications:  http://www.fujibikes.com/Road/CarbonComfort/CCR-2.aspx.  There will be a follow up message announcing the start date for the raffle.   Also, for your convenience, you can now follow GABRAKY ride updates and activities on Twitter at www.twitter.com/gabraky.   Look forward to seeing each of you on this year's ride. Hammer hard but be safe. GABRAKY 2009 RIDE CHAIRMAN      SAVE THE GRAND THEATER, INC. Phil Coleman pcoleman1@gmail.com        William H. Cull, President - billcull@aol.com     Attachments:  GABRAKY Press Release                         GABRAKY Proclamation                         2009 GABRAKY Registration and Information Form   GABRAKY is a Signature Fundraising Event of Save the Grand Theatre, Inc. A 501(c)(3) Nonprofit Corporation Dedicated to the Restoration/Renovation/Operation of the Historic Grand Theatre 308 St. Clair Street, Frankfort, Ky.

 

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Feeling the pinch at the grocery store? Make dinner for $10 or less.

Hiking the Appalachian Trail Takes Freedom to New Heights - washingtonpost.com

http://www.washingtonpost.com/wp-dyn/content/article/2009/03/27/AR2009032700954.html

When we can all take enough days off, this should be on our list of Team Topper Tri adventures.

-Karl

Triathalon Heart Risks

http://health.yahoo.com/news/ap/med_triathlon_heart_risks.html

Bacon Weekly

Mon- Upper Plus
Tuesday- 1 hour Swim Training
Wednesday- ABS
Thursday- Kenpo Plus workout AND 1 hour swim training
Fri-off
Sat-off
Sunday- 45 minute bike (trainer), at least 15 mph avg.

Pretty good week overall...the 2 a days on Tuesday's and Thursday are tough, but I really like it overall and don't feel trashed or burnt....would not want to keep that training through fall and winter though:). My brother got married this weekend, so food choices were tough on Saturday and Sunday...and I hammered it both days! 1 piece of grooms cake and 1 piece of wedding cake....it's was great, plus mopped up my daughters chicken fingers and fries and my full meal! Call me the destroyer! Swim training is coming along...had a much better training day on Thursday which gave me some confidence....added some ear plugs and helped keep my head at the right position versus mentally worrying about my ears filling up....she asked me to work on the elbow stroke in the mirror this week....will do so tonight before practice tomorrow...

Dino Weekly

Tue: 5 mile run @ 8:20
Thu: 3 mile run @ 8:09
Sat: 22 mile run @ 9:06

O.K., here is my real weekly: (4) 12 hour work days, (1) 10 hour work day. Responsible for getting one kid to 4 baseball games, 2 kids to 3 baseball practices, 1 kid to 3 cheerleading tryouts. 20 loads of laundry, countless dishes, etc.... Obviously I had much help but couldnt find time for longer workouts during the week. However, still managed to log in 30 miles of running. My long run was good. First 13 miles were great 7:57 pace. On the return trip it was all uphill (from Cloverport) and much wind in my face. A drizzle rain etc.... it was brutal (last 9 miles) my pace slowed significantly and had to walk a bit on the last 2 miles. I was definately done at 22 miles. If I had to go another 4 I would have had to walk most of it. Good point I did 20 in under 3 hours (right on pace) just need a little motivation for that last 6 miles

Weekly Review- Karl (3/23-3/29/09)

Monday Strength and Balance Workout (added more pushups)

Tuesday No workout. Work travel to Houston.

Wednesday  45 minute run with accels throughout

Thursday  45 minute swim (2000 yards straight). Addtl. 400 for warm up and cool down

Friday  Rest Day

Saturday  LBJ 100: 60.59 mile bike ride; 3:55:25, 15:44 avg. speed; 43.63 max. speed

Sunday Rest Day

This was the first “rest” week of my current IM training program. The volume went down to 7:15 hours, of which I completed 6:15:25. I can really sense my fitness building. I’m recovering with little or no soreness from some pretty heavy volume. The only time I get above heart rate Zone 3 is during accelerations during one of the weekly run sessions.

Had one built in “Rest Day” on Friday, skipped Tuesday’s workout due to work, and taking today off to give my legs a rest after yesterday’s ride. I actually feel great considering how I felt immediately after the race. The day was BRUTAL! 25-40 mph wind gusts, temps below freezing at race start, and mile and miles of climbs…some lasting for several miles. I haven’t had that much lactate burn in a long time. Must have done a good job of getting protein in me immediately after the race, because I’m not sore at all this morning. Incredible! I expected having a difficult time walking. Must admit, however, the legs feel a bit heavy.

Note: The LBJ 100 is a 100k race (62 miles). Due to a mix-up at the race, the majority of riders took a wrong turn into the finish line and only completed 60.59 miles. Didn’t hurt my feelings much. I fell off my bike into the grass at the finish line. I was DONE!

I was supposed to do my first bike/run brick session yesterday. I had thought of doing a double event weekend by adding today’s Cap 10K, Texas’ largest 10k race (over 18,000 participants). Had I known my legs would feel this good, I would have done it. Maybe next time.

Looking forward to another 3-week heavy volume cycle. One month down and two more to go with  this training program.

Look forward to getting all your updates. Even if I don’t always get a chance to comment on them, I want you to know I read all of them. I miss not hearing from all our members. Hope they’ll get back on board soon.

We all need to confirm the GABRAKY ride and start making plans. Also, please add your 2009 races to our site. I’ll put up a “2009 Events” box. If you’d rather, send me the names of your events and I’ll add them.

Kia Kaha!

Mid-Distance Swim Workouts using Cruise Intervals | Trifuel

http://www.trifuel.com/training/swim/mid-distance-swim-workouts-using-cruise-intervals

Sled dogs could hold key to diabetes, obesity - USATODAY.com

Sled dogs could hold key to diabetes, obesity
http://usat.me/?34547084

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Copyright 2009, USATODAY.com

Follow the College on Twitter: www.twitter.com/UT_CoE

What to Expect on a Group Bike Ride -- Group Cycling Etiquette | Triathlon Jones

 

http://www.triathlonjones.com:80/2009/03/what-to-expect-on-a-group-bike-ride-group-cycling-etiquette/

TriGearTrade.com - Buy, Sell, Trade your Triathlon gear!

The E-bay for multisport.

 

http://www.trigeartrade.com/

WestsuitsONSALE.com the webs largest source for wetsuits

In case you are in the market for a wetsuit.

 

http://www.wetsuitsonsale.com/shop.html

Endurance Tip Video from Coach Troy: Riding with your Knees Close to the Top Tube

 

http://www.lifetimeendurance.com/public/298.cfm

Exercising muscles need proper nutrients - Living - The Olympian - Olympia, Washington

 

http://www.theolympian.com:80/living/story/795945.html

Bacon Weekly

Mon-On the road, pool closed:(
Tues-travel home (Atlanta)
Wed- Chest,back
Thurs- 3 mile run, 1 hour pool
Fri-off
Sat- St. Patrick's Day 10K run 48:11 (43 degrees)
Sun- 45 minute bike (trainer) watching The Apprentice:)

Training could have been better overall,but with the EST time zone plus time to ready for the conference I wass attending I fell out of sorts during the travel days; although still kept the food and drink in check on the road. Had a good pool training day...my coach taped us in the water last week and showed us our early faults...still having problems pulling up the head versus the turn, but I'll get it. The 10k race time was my fastest to date...only past by a few people and had to sprint a guy in the end for my victory in our head to head challenge...negative splits looked better this week.

Dinos Weekly

Mon: 6 mile run 8:56 pace
Wed: 6.5 mile run 8:06 pace
Sat: Rodes 10K City Run, Louisville: 6:54 pace
Sun: 10 mile run 8:29 pace

Loosing focus: too much overtime at work, too much stress everywhere else because of the damn Overtime. Kids running wild etc...... leading to stressful eating and not capable of getting my longer runs in. Doing good to do what Im doing. Also have lost focus on the core and nutrtion. Altough my base has not failed to badly. Still hanging in there.

Weekly Review- Karl (3/16-3/22/09)

Monday Strength and Balance Workout

Tuesday 1 hour swim interval workout; 1 hour run interval session

Wednesday 1 hour bike interval session

Thursday 1 hour swim workout; 30 minute run with accel. pick ups

Friday  1 hour small chain ring bike workout

Saturday 2:15 hours long run (14.47 miles)

Sunday 4 hours bike ride

Endurance continues to build. I’m trying to stay true to the zone 1-3 training zones. Has been difficult not to go into Zone 4-5 at times.

Recovering really well (none to very little soreness), but I did feel fatigued later in the day from yesterday’s long run. Today’s 4 hour bike trainer session was really tough for the final hour.

This coming week is a recovery week. Training volume drops by nearly 50%. I have to travel on Tuesday and Wednesday, so it may be difficult for me to get those sessions in. The rest will probably do me more good in the long run.

Congratulations to Dino and Claude on their 10k races. Those guys are really building their endurance AND speed quickly. I’m excited for their upcoming Derby 1/2 and full marathons.

Hope the rest of you are doing well. Would enjoy hearing about your training and/or yearly goals.

Kia Kaha!  -Karl

Endurance Nation Triathlon Team » Blog Archive » New Video: Bicycle Gearing for Dummies

http://ow.ly/1aMe

Bacon Weekly

Mon-3 miles @ 10:00
Tues-A.M. Arms, Shoulders, Abs; P.M. Endurance Swim training 1 hour
Wed- Cycling trainer
Thurs- A.M. 7 miles @8:30; P.M. Technical Swim training 1 hour
Fri-Off
Sat- Off
Sunday- Nothing (Drive to Atlanta)

Sorry for the late report...I've been slammed with travel and trying to keep up. A few stressful weeks of travel, cruddy sleeping, etc. have caught up with me mentally and physically, so gonna try to relax this weekend; although have my first race of the season on Sat. A St. Patty's 10k in O-boro and want to do well...still trying to get in line for the half marathon plus train for the tri race in June. Speaking of, last week was my first full week in the pool and I can't tell you how much I enjoyed it; that said Ireally stink, but I'm getting better after just 2 sessions. She told me that my 2 sessions have been better than some of the others 6 sessions (I missed the first 4), so that made me feel better about my sinking! I sink pretty good too, so I've got that going for me. Just got back from Atlanta last night; still tired but ran this a.m.; biking in the morn, off on Friday; then race on Saturday....aiming for a personal best in the 10K!

Obesity can trim 10 years off life - USATODAY.com

Obesity can trim 10 years off life
http://usat.me/?34472790

To view the story, click the link or paste it into your browser.

Copyright 2009, USATODAY.com

Follow the College on Twitter: www.twitter.com/UT_CoE

Dino Weekly

Mon: brick: 13 mile bike at 19.2 mph and 2 mile run @ 9:30
Wed: 4 mile @ 36:20
Fri: 5 mile @ 37:57
Sat: 6 mile @ 50:06
Sun: 4.5 mile @ 41:16

Not a good week.... too much overtime at work. Really felt it this weekend. Not enough rest and too much work and too much stress....Sunday was going to be a 16 mile run, but I pulled up fatigued....... took a nap to recover......The bike/run brick was good and I had good weather to do it in. Forgot how those bricks hurt though.....Have been following a Runners World training program. Its awesome if you have the time and energy to survive the week. However, my work schedule sometimes over rules a 10 or 12 mile run during the week........Oh well, not going to beat myself up.... I have a great base level of fitness to draw on and think I will be more than ready for my first marathon.....

Boost Metabolism

http://ow.ly/105z

Weekly Review (3/09-3/15/09)- Karl

Monday Strength and Balance workout

Tuesday Interval Swim; 2300 m

    Interval Run

Wednesday Interval Bike session

Thursday  Off

Friday  Small chain ring bike session

Saturday 3:30 hour bike ride

Sunday 2 hour run; 13 miles; 9:14 avg. pace

Had to miss two swim sessions and one run session due to family and life obligations, but otherwise had another strong week. Ran yesterday in a cold, drizzly rain and as I reminded myself why it was I was out there, a fellow runner passed me going the other direction wearing an Ironman cap. I took that as a sign. Used my new IM Wisconsin bike ride video from Coach Troy on Saturday. It really helped make the indoor bike ride more palpable…and I worked harder than I would probably have without it. The video was only 3 hours long, so I rewound it to make up the difference.

One more build week before a “rest” week upcoming. While I’m recovering well from the past two weeks, I’ll be ready for a lighter week. This weekend’s longer sessions have the legs feeling heavy and tired.

Hope all of you had a great week. I always look forward to reading your posts and getting motivated by them. Keep up the great work!

Kia Kaha!

MindsetTriathlon - Triathlon resources in a heartbeat

 

http://www.mindsettriathlon.com:80/

STtrainer: Triathlon Etiquette

 

http://sttrainercoaching.blogspot.com/2009/03/triathlon-etiquette.html

Prevent Sitting Disease Slide 1 : Bicycling Magazine.com

http://www.bicycling.com/sittingdisease/home.html

Great core workout routine.

Ammonia Smell

Guys, I've been having a strong ammonia smell after certain workouts and finally decided to do some research and found this article...makes sense....Also, this could prove that my carb intake is not high enough and also the reason I have stopped burning fat? Or from the article, my water intake is not high enough...and it's not right now either...Not sure, but glad to know the ammonia smell situation

Hit me some feedback if this happens to you or you know more about the subject..

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=326

Bacon Weekly

Monday-60 minute Bike trainer
Tuesday-Chest, back, and abs
Wednesday-Off (travel to New Orleans)
Thursday- 60 minute run- NEW ORLEANS
Friday- OFF
Saturday-40 minute run, NEW ORLEANS
Sunday- Bike session (haven't done yet, but will be on for 1 hour of The Apprentice!)

Interesting week for me...tried to balance a 4 day trip to New Orleans with my training and I'm proud to report....I did! Got in 2 of the best travel runs I'ver done...not much better than running through The French Market, Canal St. Bourbon St, et al. in 75 degree temps. Although the temptation to stay away from Bourbon St. lead me to the casino and I'll skip the details from here...it's gory.... The scenes were great and helped me understand what I would have missed had I spent late nights on the town. We had some great food too and I balanced that ok most every day, but blew it out on the final night....3 ice cream cones! Small ones though! Swim training starts this week...signed up for a 16 week tri-training class at the YMCA...I hope to get my new trunks and goggles tomorrow ro I'll be the Bozo in the flower trunks!

Dino Weekly

I see an outstanding week for Karlos Miller.... good to see him in full throttle. I also had a great week:

Mon: 8 mile run @ 8:36 pace
Wed: 10 mile run @ 8:24 pace
Thu: 5 mile run @ 7:30 pace
Sat: Anthem 5k @ 6:28 pace
Sun: 20 mile run @ 8:42 pace

Very pleased with my first 5k (I guess long distance running helps in the short runs) I blew out some capillaries (blood taste) and expanded the lungs a bit. Was ready to puke at the end because I pushed myself hard. First mile was in 5:50 second in 6:12 and then the wheels feel off. Tried to break the 20 min barrier. Missed by 2 seconds. Overall average was 6:28. Placed 168 out of 7829. 22 in age group. Also very pleased with my 20 miler today. Felt very strong and had 6 minutes in the bank for the last 6.2 in needed. This 20 miler was my strongest to date. Battled strong headwinds and many hills...... new route. All is good. I also hit the bike trainer and some core. Really foccussed on the Marathon right now. "Give er Hell!"

Karl's new running shoes

Asics Gel Kinsei 2

 

http://www.gel-kinsei.com/#/28/812988/102/1

 

Weekly Review (3/02-3/08/09)- Karl

Monday Strength and Balance workout

Tuesday  2000 m swim/ 1 hour interval run

Wednesday  1 hour bike interval session

Thursday  2000 m swim/ 30 minute run with accels

Friday  1 hour small chain, high rpm bike session

Saturday 2200 m swim/ 1:45 run (9:18 pace, 11.28 miles)

Sunday  3 hour bike ride

Ironman training has officially began and it did so with no let up: 11:41 hours, 6200 m in the pool, 20 miles running, and 5 hours on the bike. The first swim session left me pretty sore for a couple of days, but the swim felt smooth and efficient given the three months I took off from swimming. The run and bike sessions have gone well and my legs feel strong. My recovery was good all week and I felt ready and eager to exercise every day.

I have to wake up at 4:45 am in order to get the hours in, but I’m going to bed earlier to make up the difference. Less television and computer time will be as good for me as the exercise.

Nutrition is good. I allowed myself some pizza and fries this weekend, but the refrigerator has more fruit in it and I’m staying away from dairy and fried foods.

I have to travel to Houston on Wednesday, so I’ll have to work in the bike interval session another day or skip it altogether. That’s one of the obstacles of the age grouper: that day job gets in the way of training.

I’m excited about being back in full training mode. I need to get my yearly schedule confirmed, and I have several options to choose from. Looking to throw in several long bike events over the next few months.

Look forward to hearing from all our Team Topper Tri members. Have a great week!

Kia Kaha!

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<:: Welcome to Slowtwitch.com ::>: 2nd step tri bikes

My and Mark's bikes are the two featured. Uncanny and nice!

 

http://www.slowtwitch.com/Products/2nd_step_tri_bikes_695.html

Basics of Running Biomechanics - News and Articles - Rogue Training Systems - Austin, Texas

 

http://www.roguerunning.com/articles/278.html

Cool Running :: The Couch-to-5K Running Plan

http://www.coolrunning.com/engine/2/2_3/181.shtml

Who has the best abs in the sports biz? Answer: Pole Vaulter

http://www.everymantri.com/everyman_triathlon/2009/03/who-has-the-best-abs-in-the-sports-bizthe-pole-vaulter.html

Outside magazine: Fun races in cool places - USATODAY.com

Outside magazine: Fun races in cool places
http://usat.me/?34313172

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Copyright 2009, USATODAY.com

Follow the College on Twitter: www.twitter.com/UT_CoE

Bacon Weekly

Mon- 25 mile Ride (Austin) Mansfield Dam Loop (1/2)
Tues-off
Wed-runing intevals (treadmill) 12@7:30, 2@7:00, 1@6:30
Thurs-Cycling intervals 30X1
Fri-running intervals (indoor track Madisonville) 10X1; then 20 min pace run
Sat-off
Sun- 5K at race pace (or what I thought was race pace) Time..23.58...34 degrees (yuck)

Good week...it was the first full pull back endurance week in order to acheive some weight loss before I cycle in the last endurance training for the 1/2 marathon. It worked too....lost nearly five pounds in 2 weeks...eating just as much or more just increased the interval trianing to acehive...the pysical feeling is different from my endurance weeks, so I'm anxious to get back and see if I can hold the weight loss and get back to the endurance time I need to acieve my goal for the 1/2 marathon......my brother Bryan leaves for Iraq on March 7th...I wished him well yesterday and challenged him to races when he returns at end of 2009....

Dino Weekly

Mon: 9 mile run @ 8:53
Wed: 9 mile run @ 9:06
Sat: 10 mile run @ 9:15
Sun: 30 min. bike trainer slow,fast,slow, fast & Core

easy week (a scale back week) next week will be lots of miles (I hope) depends on my work shift..... may be working 12 hrs a day...... dont know yet... need to get in a rythmn again.... first 5K is Sat. will be cold but looking forward to being around those positive people.......

Weekly Review (2/23-3/01/09)- Karl

Monday 25 mile bike ride (half of the Mansfield Dam Loop ride)

Tuesday  Off

Wednesday  45 minute run; 5.32 miles

Thursday  Off

Friday  Off

Saturday  1 hour bike trainer session

Sunday  1:15 hour run; 8.14 miles

Took it pretty easy this week as this was my last “easy” week for the next 9 months. Tomorrow is the official beginning of Ironman training. I start a 13-week Training Peaks program coached by Gale Bernhardt. Yesterday I bought a three-month family membership to the local community center in order to have pool access. Tuesday will be my first swim in nearly four months.

I am excited and anxious. My first triathlon is only two months away and I know how quickly that will be here. It’s good to have something to train towards again. I feel good about the year ahead, but I also know how much hard work, time, and sacrifice I have before me. I just keep reminding myself what it will mean to me when I hear, “Karl Miller, you are an Ironman!”

Kia Kaha!

Weekly Review (2/16-2/22/09)- Karl

Monday Off

Tuesday 1 hour bike trainer session

Wednesday  45 minute run; 5.78 miles

Thursday  Off

Friday Off

Saturday 10 mile bike ride

Sunday  24 mile bike ride

Had a good week. Took some days off in preparation for the weekend’s cycling base training camp with Claude Bacon, Chris Schmidt, and Dean Adams. All of us worked together at Lindsey Wilson College and Chris was Lindsey’s first cycling team coach. At one time, Claude was his assistant coach.

The weather didn’t cooperate on Saturday. It rained and then drizzled along with 20-40 mph wind gusts and 30 degree temperatures. After about five miles out on a planned 35 mile ride, we turned around and spent the day sightseeing in Austin. Sunday and Monday were much better. The wind still howled, but the temperatures were good and the weather was sunny. We rode from Cedar Park to Liberty Hill and back on Sunday and did half of the Mansfield Dam Loop on Monday. It wasn’t quite the mileage we had planned, but it was good riding, great fellowship, and a wonderful way to start the training year.