Ryan Shay

A sad, but amazing story...




Vance

Solana Beach

If you've been living in a cave, you may not have heard about the shark attack here in San Diego. Of course, I know many of you have heard about it, and I appreciate the emails, phone calls, and text messages to make sure it wasn't me. I appreciated it, and though I am happy to say I am well, I feel deeply saddened by the loss of Dave Martin. I never really knew Dave. We had met a few times within our small sport's club and community, but I regret missing out on learning more about him.

I thought the photo above was a bit disturbing at first, but later realized it really captured the intensity, emotion and reality of the phenomenon. Yes, it is a phenomenon, because it is so rare an event, whether tragic or not.

Today's event is both sad, and enlightening. I am thankful for my life, my sport, my family, my friends. Though shark attacks are extremely rare, death is not. I just hope when it's my time I will have lived a life I can be proud of.

Vance

Drake Relays

Check out where the Drake Relays held their pole vault competition...Pretty cool idea...



Off to ride...5 hrs in the saddle.

Vance

Palomar and LA

Last week was a recovery and test week, and the tests went well. I was pleased, as I continue to improve, even despite my running injuries!

Swim test - 15x100 with 10 secs rest. Averaged 1:08.5's, down from 1:10's.
Run test - 5K on the track at 165 bpm, in 17:54, down from 18:54, A FULL MINUTE! And I've hardly been able to run.
Bike test - This was the trickier one. Actually went to Palomar with Mac Brown, and did the climb. Last year in the weeks leading up to Coeur d'Alene, I managed to do 67 mins. This time I did 65 mins, and had 14 watts better average, despite being stupid and starting out with Mac. He killed me on the climb by the way, riding away from me early on, finishing it in under an hour. Impressive. I averaged 324 watts, so Mac had to be around 350-370.

Make an adjustment with the shoes, and now the leg seems to be handling it well. Excited about the training and the running improving. Watching Boston Marathon today only helped that more.

Went up to LA for the weekend, and stayed with one of my TrainingBible Coaches, Jeff Vicario. Jeff is a great guy, knows a lot. I'm excited to be working with him.

He showed me some cool riding areas, and saw a TON of cyclists out. Saw the funniest damned thing, a Lamborghini with a bike rack on the bike, with bike mounted. Had to laugh my ass off, and was hoping the guy would get stuck at light so I could snap a picture. Never happened for me though.

Enjoy a run on the boardwalk and things thru Manhattan Beach and the surrounding areas, after a two mile swim from Hermosa Beach Pier to Manhattan Beach Pier. Apparently that is the big group swim in LA. A fair number of people, and enjoy it, although the water was a bit on not-tasty side.

Otherwise, things are going well, just busy. Back at it tomorrow with 3 workouts plus massage therapy session. Damn, I've got too much crap going on...

Vance

IMAZ

Yesterday, in between workouts and other projects, I watched Ironman Arizona. What a race! Honestly, it only made me more bummed not to be in the race. Congrats to Jordan on his first IM podium. It's something special.

I had to laugh when they listed me in the pre-race media release, as I had dropped out a month ago. I also thought TJ Tollakson should have been named in it, after all he was 2nd at IM Louisville, after leading much of the day.

It was cool to see a group of Americans fighting it out for the win though. Makes me realize the fields just get tougher and deeper. Major's run though, wow! In that heat, 2:50 is something amazing. Especially when you consider how much faster it was than anyone else.

I am back running now, but still have a long ways to go. Joe sent me some files showing me how much work I still have to do on my run. I checked the entrants list for Coeur d'Alene, and Victor is returning to try and defend his title. He will be prepared, as he always is. If I needed anymore motivation, I got it this week. Talk about a guy who can run!

Time for a run and hit the weight room...

Vance

New Look

It's been a few years now with the old layout, and a new website is in the works. This is the start. Let me know what you think of the "Look", (pun intended).

Vance

A post is due

Figured I was due with a new post. Sorry about the delay, but so much keeps happening, I figure I need to write about it all. Then when I don't have time to write a long post to catch-up, I don't bother to even write a short one.

My injury seems to be behind me finally. Went to Phoenix to visit the guys at Endurance Rehab, where we figured out my SI joint has been the cause. My hips get out of line and the whole chain down the left leg is affected. When the weakest muscle in the chain breaks down, the whole leg is done. So now I have some exercises to do which can help me strengthen it and keep it aligned.

I only started running last Friday again, and on Wednesday did a 12 miler at about 6:10 pace, comfortably, so it appears I haven't lost much. Meanwhile, my biking is strong, and I'm beginning to pay more attention to keeping the pace honest in my training, staying in Zone 2 more, a lot less Zone 1 stuff.

On Sunday I went and watched the SuperFrog/SuperSeal triathlons, and the Carlsbad 5000. It was great to see Jarrod Shoemaker running well. He came up to me after the race and we talked, catching up. We hadn't seen each other since 2006 at the US Olympic Training Center. He's looking good for Beijing, and if he can have the swim he's shown in the past, and hang on the bike, he's a medal contender.

Also watched Webb DNF. That was unfortunate. I'm sure he's going to take a beating among the Lets Run forum group, and many other critics, but I'm willing to give the guy a break. Hell, he's had lows before and has responded well. I think he'll bounce back from this, and it may be exactly what he needed. Peter Reid used to tell me that he always came into his first race of the year overconfident from his early season training. Then he would have a sense of urgency come his second race, and that's when he suddenly started to really perform and see his fitness.

More to come...I have some videos to share...

Vance