blogs.kxly.com

      Ballroom dancing at the Bing Crosby theater on Sunday afternoon was an experience of a lifetime.  I can’t thank my two coaches, Jerry and Darci Lord, enough for their time, talent and friendship.   My purpose for volunteering for ”Spokane’s Got Talent” was two-fold.  First, it’s was a fundraiser, second, to face my fear of dancing on stage.   Both were a success!

(Dressing Room Preparations.  Thank you Mr. Tux)

    I admit, I’m somewhat of a perfectionist.  Therefore, when I commit to something I want to do it well.  I approached our routine a little too seriously at first.   I became so technical with my approach, I would have to be reminded to show some emotion and have ‘fun’.  After all, our dance was meant to be romantic.   Darci was so patient with me and made sure to give lots and lost of positive reinforcement.   Trust is so important between dance partners.

(Moments after our performance on stage)

     Darci and I started practicing in June of this year.  I’ve lost track of how many hours we spent preparing for our “3 minutes and 20 seconds” dance routine.   During our first few weeks of dancing I felt really rigid in my posture.   I would tell Darci that I move too much like a robot.   After awhile the steps became easier and easier.  But then, just when I started to get things down, Darci and her husband Jerry (Robyn’s dance partner) kept adding more and more difficult steps 

(Post Event)

     It all worked out and it started becoming fun!  Darci and I began practicing 3 times a week following my Ironman training.  It made for long days for both of us but well worth it.  Ballroom dancing was so much more fun that I thought it would be.  We performed the Foxtrot to Frank Sinatra’s “The Way You Look Tonight”.  I’ll never listen to that song the same way again, in a good way!

    I’m about to put the ‘kibosh’ on my fast food drive-thru habits.   In January, I made a commitment to drop burgers and fries from my diet until after Ironman Coeur d’Alene in June. I did this in part because my doctor said I had above normal LDL (Bad) Cholesterol levels. I was surprised because I ‘thought’ I was in good physical shape. Turns out I was eating too much fried food. 

     Now that my triathlon season is pretty much over, I’ve been making too many return visits to both the Golden Arches and the BK Lounge.   Late last week I was running late and needed something for lunch so I stopped by for a Double Whopper meal.  I was really hungry. I reached inside the bag and was taken aback by how hot the package was to the touch. Those Whoppers are so filling but man, why are they so HOT.  I like BK for the fries.  They’re not as salty as those at McDonalds. But I love McDonalds for the hot fudge sundays (with extra nuts).

     Sidebar: I choose my fast food restaurants based on which ones supply Dr. Pepper. (my only beverage vice)

     Anyway, why does BK need to make the sandwich ‘itself’ so hot. Shouldn’t the meat be the only thing hot? Remember in the 80’s when McDonalds had the campaign promoting its Mc DLT and the container it was served in?  The slogan was “it keeps the hot side hot and the cold side cold”. I miss those days. At least McD’s burgers come in a box verses the paper wrap they use at BK.

     Sidebar:  I usually toss one of the buns on my burger.  The bread is too filling and I don’t need the extra calories.

     And does it seem like there’s a ‘time limit’ on how long the fries stay warm/hot? If you don’t eat ‘all of them’ before you get home or to work, they’re usually cold by the time you get there.  Quite the contrast to how boiling hot they are the moment they’re put in your bag … and of course… that’s the first thing you grab for when they hand you your order. Also, have you ever watch how much salt they pour one your fries before loadin’ up your container?  My goodness!

     It’s not going to be easy to stop my afternoon fast food fix but it’s all in the name of good health.  That doesn’t mean I can’t stop by somewhere for dessert :-) 

Wow, what a month! 

Hundreds of miles logged and thousands of dollars raised for Cancer Patient Care.  My deepest and most sincere thanks to the community for supporting and raising awareness for the services provided for low-income cancer patients and their families here in the Inland Northwest. 

So far, we’ve raised nearly $5,000.  We’re still collecting donations and you can still buy one of our spiffy t-shirts which includes a Livestrong wristband courtesy of the Lance Armstrong Foundation.  

Check this LINK for information on donating.  You can also email Executive Director, Cliff Evans.

For my part, I did “30 triathlons in 30 days”, which included the Palouse Sprint triathlon in Moscow, Idaho on Sept. 6th and a Half Ironman in Grand Coulee on Sept. 13th.

Total distance covered:

~ 15 1/2 miles of swimming

~446 miles of cycling

~103 miles of running

Grand total: 564.5 miles

There ‘were’ times when I ‘hit the wall’ and needed a little ‘extra’ to drag myself out of bed but in the end, I finished all 30.  And to those that committed to doing 30 minutes of exercise a day for 30 days, thank you!  I’m very proud of your efforts.

This morning I was honored to have members of the Spokane Police Department join me at the Northside Oz Fitness for my final effort.  

I’d like to say a special thank you to: Officer Jennifer DeRuwe, Corp. Tracie Meidl, Capt. Steve Braun and Kiley Friesen.

(Capt. Braun, Dave, Cancer Patient Care’s Cliff Evans)

(Corp. Meidl, Jenn DeRuwe, Dave, Chief Kirkpatrick, Cliff Evans, Capt. Braun)

(Dave, Chief Kirkpatrick)

     “Batting for the cycle” is a term used when a baseball player hits a single, a double, a triple, and a homerun all in a single game.

     I never played baseball growing up, was more of a soccer player, so I’ve never been in a position to ”bat the cycle” but this last weekend I ‘was’ ”batting for the triathlon cycle”.

     In 2008, I’ve raced in all 4 triathlon distances: a Sprint, an Olympic, a Half Iron and Full Ironman! 

(Thank you to Kirsten’s Dad for taking pictures.)

     Saturday I set a new PR for a half Ironman race.  My finishing time after swimming 1.2 miles, cycling 56 miles and running 13.1 was 5:53:43.  This was the Grand Columbia Half Iron triathlon in Grand Coulee.  My previous best was in 2004 when I posted a 6:17:08 during the Pacific Crest Half Iron in Sunriver, Oregon. 

(9:30 a.m. swim start.  That’s me in the redish orange cap) 

     My goal was to break 6 hours.  My swim was better than expected but some say the course was short.  My bike was right on target despite the challenging course and “rolling hills”.  And I posted a 2:13 half marathon.  Next time I’ll break 2 hours. 

This race was by far, much longer than the triathlons I’m doing for my “30 in 30″ fund raising effort for Cancer Patient Care  :-)  So far I’ve completed 15 triathlons in a row (including an organized Sprint and Half Ironman) all in an effort to raise awareness and money for cancer patients and their families in the Inland Northwest.  Please check out the website and help our cause.  Thank you and just keep livin’.

     The more I learn about health and fitness and triathlon specifically, the more I realize I have so much to learn.  I recently had my VO2 max and Lactate Threshold tested at Champions Sports Medicine, which is located across the street from the McCarthy Athletic Center.

By definition: VO2 max is an excellent indicator of aerobic fitness, and represents the fastest rate at which your body can use oxygen to make energy. The higher your VO2max is, the greater your potential for endurance performance. Regular VO2 max testing can help to assess the effectiveness of your training on your aerobic capacity, and is a valuable tracking tool to record improvements in oxygen efficiency and performance potential.

By definition: Lactate Threshold is the exercise intensity at which lactic acid starts to accumulate in the blood stream. This happens when it is produced faster than it can be removed (metabolized). This point is sometimes referred to as the anaerobic threshold (AT), or the onset of blood lactate accumulation. 

     I had my test conducted by Ben Greenfield.  The 26 year old is one of the most highly certified and experienced triathlon coaches and personal trainers in the Pacific Northwest.  He’s recognized as one of the top fitness, triathlon, nutrition and metabolism experts in the nation.  He’s also authored  several books on fitness, metabolism and diet. 

(Blood test taken every few minutes to check Lactate levels)

      He’s the Director of Sports Performance and oversees the physiology and biomechanics laboratory at Champions Sports Medicine.  He also maintains a blog, “Ben Greenfield’s Triathlon Adventures“, detailing his training, race results and family.   Ben and his wife are new parents to 6 month old twin boys.  

(Brought my own bike to ride and used a funky face mask to test my VO2 max)

     I first heard about Ben when I went to CSM for sports massage therapy in May in preparation for Ironman CDA.  My massage therapist, Tim Gilreath,  told me Ben would be a great guy to talk to if I wanted to take my triathlon training and performance to the next level.  One thing led to another and it wasn’t until last weekend at the Palouse Sprint Triathlon in Moscow, Idaho that I met him.  He posted a record time of 50 minutes last year and this year he broke that course record by more than a minute in a half.  Naturally, he was the overall winner of the race.

So, here’s my VO2 results from Ben and how I compare:
Dave Erickson’s VO2 Max was 51.7 ml/kg/min.
General Population, Female, Aged 20-29: 35-43 ml/kg/min
General Population, Male, Aged 20-29: 44-51
US College Track, Male: 57.4
College Students, Male: 44.6
Highest Recorded Female (Cross-Country Skier): 74
Highest Recorded Male (Cross-Country Skier): 94
Steve Prefontaine,US runner, 84.4
Frank Shorter, US Olympic Marathon winner, 71.3
Grete Waitz, Norwegian Marathon/10K runner, 73.5
Ingrid Kristiansen, ex-Marathon World Record Holder, 71.2
Rosa Mota, Marathon runner, 67.2
Jeff Galloway, US Runner, 73.0
Paula Ivan, Russian Olympic 1500M Record Holder, 71.0
Greg LeMond, professional cyclist, 92.5
Matt Carpenter, Pikes Peak marathon course record holder, 92

     As far as my “30 in 30″ fitness challenge, things are going great and right on schedule.  This Friday morning I wrapped up triathlon number 12.  For those that don’t know, I’m trying to raise money and awareness of Cancer Patient Care, a local non-profit agency that provides a variety of services, free of charge, to low-income cancer patients and their families in the Inland Northwest.  So far, the effort has raised nearly $3,000.  I’m so grateful to everyone who has donated and have taken it upon themselves to start their own “30 in 30″ fitness challenge.   To donate online click here.

       Just because I’m doing 30 triathlons in 30 days doesn’t mean you have to.  For non-triathlete, the challenge is 30 minutes of exercise/activity everyday for 30 days.  It’s very doable, you just need discipline and will power to stay with it every day.  This type of commitment is the perfect way to establish a healthy habit of fitness.  The only way to rid yourself of a bad habit  is to replace it with a good habit.  Statistically speaking, 1 in 3 people will be diagnosed with some type cancer in their lifetime.  My goal for you and everyone, is to stop cancer before it starts.  A healthy body is a strong body.  Let’s keep cancer from ever starting and help those who are currently fighting this terrible disease.  Just Keep Livin’

    Since 1998 I’ve competed in 30 plus ‘official’ triathlons; countless Sprints, a dozen or so Olympics, three Half Ironmans and one Full Ironman.  Never have I placed or been in the top 10 until this last weekend.   

(Sunrise over the Palouse Saturday morning)

     I made the early morning drive from Spokane to Moscow, Idaho Saturday to give the Palouse Sprint Triathlon another try.  Last year I used the race as a tune-up and/or measuring tool to gage my fitness after taking the previous 3 years off from triathlon.  

(Pre-race at Palouse Sprint Triathlon, September 8, 2007)

     In 2007, I finished the 500 yard swim, 9.3 mile bike and 3.1 mile run in 1 hr. 7 min. 27 sec.  I was 34th overall in a field of 112.  I don’t remember my place within my age group (35-39).  This year was different, very different. 

(First lap of the 500 yard swim, 2008)

      Not only did I have a better “fitness base” thanks to my preparation for Ironman Coeur d’Alene in June but I’ve been training everyday since September 1st.  So my confidence was higher too.

(Swim exit, 2008)

     This year I finished the race in 1 hr. 47 sec., more than 6 1/2 minutes faster!  I ended up finishing 1st in my age group (there was 9 of us) and 10th overall in the field of 118 participants. 

(Start of 9.3 mile bike, 2008)

     I felt really good.  My swim was right where I thought it would be, 8:13 vs. the 7:58 from ‘07.  My  bike was much improved. 

(Arriving to the run transition, 2008)

     I rode 3 1/2 minutes faster than last year, 27:23 vs. 31:02.  

(Yards away from the 3.1 mile run finish line, 2008)

      My run was stronger too.  Last year I ran the 5k in 28:27, this year it was 25:11.  That’s more than 3 minutes faster. 

      I had a feeling I might be in the top five in my age group.  I’ve never received an award for finishing a triathlon besides a finishers medal.  So, when I heard my named called I was really happy.  Saturday, I was announced as the 2nd place winner but come to find out that the organizers made a timing error.  Sunday morning all participants got an email with the official results and I finished first.  Pretty exciting.

(Alex and Dave with our medals, 2008)

     Alex, former KXLY4 summer intern and current Senior at Washington State University and member of the WSU cycling team, placed 3rd overall Saturday and 2nd in his age group (20-24).  His time was smokin’.  He finished in 54 minutes and change.  We celebrated after the race with a foot long Subway sandwich.

(Post Triathlon #6)

     Saturday’s triathlon was number 6 in my quest of completing 30 this month.  I’m starting to get my routine down and finding a balance with nutrition and rest.  

(Post Triathlon #7)

     Sunday, I woke up fairly early and was in the pool by 8 o’clock.   I’ll be back at it again this week but this coming Saturday I’m heading to Grand Coulee for a Half Ironman race; 1.2 mile swim, 56 mile bike and a 13.1 mile run.  I’m guessing I’ll be taking it easy Saturday night and will probably sleep in on Sunday before heading back to the gym.

(Post Triathlon #8 - Monday morning)

     Monday it was back to the gym to begin week number two.  Happy training everyone and just keep livin.

I know many of you will be enjoying your 3-day Labor weekend and may not be home Monday morning but if you are, tune into Good Morning Northwest between 5-7 am.  We’ll be doing live reports every half hour from the North side Oz Fitness location to officially kick off my “30 in 30″ challenge.  I’ll be wearing my yellow “30 in 30″ t-shirt. 

I’ll be doing 30 triathlons in 30 days starting September 1st.  Most every morning in September I’ll be doing an indoor triathlon at Oz Fitness (3 possible locations) to raise awareness and money for Cancer Patient Care.  My goal is to raise $30,000! Members and non-members are welcome to join me.  Call Oz Fitness at 467-1500 to find out how.

I say ‘most’ every morning because I’m signed up for a Half Ironman triathlon in Grand Coulee on September 13th.  I’m also heading down to Pullman on the Washington State University campus to do a triathlon with a group of students who are taking the triathlon challenge with me.

For the non-triathlete, I’m challenging people to commit to 30 minutes of exercise a day for 30 days; or close to it.  Similar to a walk-a-thon, people can ask others to sponsor their efforts with all money going to Cancer Patient Care.   Details on how you can donate and learn more about why I’m doing this, click on this link.

Plus I’ll be posting daily fitness and nutrition tip right here on the News at 5 blog, courtesy of Natalie Litzell from Sandpoint, Idaho.

     One week from today my “30 in 30″ fundraiser / fitness challenge begins.  We’ll kick it off by broadcasting live from the North side Oz Fitness Monday morning at 5 a.m.!   You’re welcome to join me or stop by and say hi.  I’ll be the guy swimming 1/2 mile, riding 13 miles and running 3.1 miles plus I’ll be wearing my yellow “30 in 30″ tshirt.

     As you may know, starting September 1st, I’ll be doing “30 triathlons in 30 days” to raise awareness and money for Cancer Patient Care.  I’m very excited about the response and enthusiasm by my friends, family and co-workers.  In fact, I received an email this morning from my friend  Scott B. from Post Falls.  Scott says he’ll give $10 for every triathlon I do in September.  Which will work out to $300 by the time I finish.   Thank you so much Scott!   To donate, please go to my Cancer Patient Care donation page.  Our goal is $30,000.

     Over the weekend I did some pretty good training.  Saturday, went to Oz Fitness and swam 1500 yards and then ran a 5k.  Sunday was an outdoor workout.  I went on a 30 mile bike ride in Coeur d’Alene with some Ironman friends and then I came home and took Lexy on a 3 mile run around the block. 

(I know, kinda gross, sorry)

     I’m a big supporter of the Lance Armstrong Foundation.  In fact, it was through the LAF that I discovered the local connection to Cancer Patient Care.   So, last week I applied for some Lance Armstrong auction gear and wristbands.    I’d like to use these items to say thank you to our supporters and participants.  Their committee meets this week to decide which organizations or events get what.  I’ll let you know the status when I hear back. 

     In the meantime, just keep livin’ strong.

Kalae (who I fondly call ”Momma Chock”) did a great job showing the latest and greatest  state-of-the-art Speedo swimsuit being used in Beijing right now by athletes such as Michael Phelps. 

I had to buy a new wetsuit for Ironman this year.  The brand I use is ‘blueseventy’.  I bought last year’s model.  The price tag: $220.  The suit that Kalae wore: $550. 

Here she is on Good Morning Northwest HD:

http://www.youtube.com/watch?v=HTEJuPcevNs

Another great weekend for swimming, biking and running in the Inland Northwest.   Hundreds of athletes were in Coeur d’Alene for the Olympic distance triathlon.  It was my first race since Ironman.  I did this race last year so I was hoping to best my time but fell short.

My 2007 time was 2:46:32, this year 2:49:30 (2:58 min. slower)

 My (.93 miles) swim time: 28:21 vs. 30:44  (2:23 min. faster)

Swim to Bike transition: 1:59 vs. 4:33  (2:34 min. faster)

My (24.8 miles) bike: 1:20:15  vs. 1:15:55 (4:20 min. slower)

Bike to Run transition: 1:38 vs. 2:27 ( :49 sec. faster)

My (6.1 miles) run: 57:16 vs. 52:52  (4:24 min. slower)

On Friday’s blog, I wrote that KXLY intern and WSU student, Alex, was also doing the race.  I predicted he would finish a good 20 minutes faster than me.  As fate would have it, Alex was not able to finish due to a flat tire about 2 miles into the bike ride. So technically I beat Alex but in reality he was out of the water a full 2 minutes faster than me and would have crushed me on the bike course (he’s on the WSU Cycling team).  I’m positive he would have killed me on the run course too.   So until our next race (Half Ironman on Sept. 13 in Grand Coulee) I’ll relish in my rare victory over a future Ironman and age group winner.

     Setting goals is what drives me, especially when it comes to health and fitness.  In high school, I was three sport varsity athlete.  In college I played 2 years of football and one year of soccer (at S.C.C.)  In 1998, I starting racing in triathlons.  In June of 2008, I finished my first Ironman in Coeur d’Alene, Idaho.

     I knew my next challenge would have to be something BIG.  That’s when I decided to do “30 triathlons in 30 days”.  But I wanted this challenge to have a greater purpose.   So, I made it a fund raiser.

     Cancer Patient Care was an easy choice.  Not only is it a local agency helping cancer survivors and their families, 100% of all donations stays right here in the Inland Northwest.   Please sponsor my efforts either by the mile or with a single contribution.   Details on my “30 in 30″ profile page on www.CancerPatientCare.org

     I would also like to challenge ‘YOU’ to set a triathlon goal for the month of September.   Encourage your friends and family to sponsor your commitment of completing 1, 5, 10 or 30 triathlons in 30 days.  They too, can make a donation in your honor through my “30 in 30″ profile page on www.CancerPatientCare.org.

     As for me, I’ll be swimming, biking and running INDOORS at Global Fitness in North Spokane, Monday through Friday between 6:00-8:30 am.  (Weekend times will vary).  When I finish, I will have logged 500 miles.  You’re welcome to join me (members and non-members) for a small donation which will include a T-Shirt. 

     Not ready for a triathlon?  That’s o.k.  Take my other “30 in 30″ challenge:   “30 Minutes of Exercise a Day, for 30 Days”.   You can do it!

======================

Sprint Triathlon distance:

Swim: 1/2 mile = 900 yards = 27,000 yards = 15.34 miles
Bike: 13 miles = 390 miles
Run: 3.1 miles (5k) = 93 miles + 2
Total = 500 miles

     Saturday hundreds of athletes will converge on Coeur d’Alene for an Olympic distance triathlon.  It’s a 1.5 Km (.93 miles) swim, a 40 Km (24.8 miles) bike and 10 Km (6.2 miles) run.  It’ll be my first triathlon since finishing Ironman Coeur d’Alene in June. 

    This event was my first race in 3 years when I raced it last year.  I finished in 2 hours and 43 minutes.  This year I hope to finish under 2 hours and 30 minutes.  It’ll feel like a walk in the park compared to the 13 hours it took me to finish the Ironman.  The gun goes off at 7 a.m.  Should be good weather.  Check it out.

     One of our interns here is a WSU student, Alex.  He’s a pretty good athlete.  He’s on the Cycling Team at WSU and will be racing tomorrow too.  He’s also a triathlon but has yet to do an Ironman but it is on his radar.   He’ll probably finish Saturday’s race in 2 hours and 10 minutes.  My goal is to stay close with him on the bike course… that is… until he pulls away and leaves me in the dust.  I’ll have to be somewhat competitive with him, cuz I know Monday, he’ll be bragging about how much he beat an Ironman  :-)  

Here’s the big news!  It’s never been done before.

“30 Triathlons in 30 Days to raise $30,000″

      As a Spokane television broadcaster I have an amazing opportunity and responsibility to make a positive contribution to the community. This is one way I hope to accomplish that. I hope you will join me in raising awareness and money for Cancer Patient Care.  Please sponsor my efforts either by the mile or with a single contribution. 

     Why Cancer Patient Care?  Not only is it a local agency helping cancer survivors and their families, 100% of all donations stays right here in the Inland Northwest.   You’ll find more details on my “30 in 30″ profile page on Cancer Patient Care’s website. 

     I would also like to challenge ‘YOU’ to set a triathlon goal for the month of September.  Distances below.  Encourage your friends and family to sponsor your commitment of completing 1, 5, 10 or 30 triathlons in 30 days.  They too, can make a donation in your honor through my “30 in 30″ profile page.

     As for me, I’ll be swimming, biking and running “INDOORS” at a Spokane area fitness club, Monday through Friday between 6:00-8:30 am.  Weekend times will vary.

(Ironman Coeur d’Alene, June 22, 2008)

     Not ready for a triathlon?  No problem.   Take my other “30 in 30″ challenge: “30 Minutes of Exercise a Day, for 30 Days”.   This too would be a fundraising effort.   

     I challenge people of all ages, especially children, to commit to some kind of physical activity for 30 minutes a day for 30 days.   To help you, I’ve partnered with Natalie Litzell, Certified Fitness Trainer and Wellness Consultant in North Idaho.

     Each day on the News at 5 blog, we’ll be posting a new exercise and nutritional tip to help guide you.  A healthy body is a strong body, let’s stop cancer before it starts!

Sprint Triathlon distance:

Swim: 1/2 mile = 900 yards = 27,000 yards = 15.34 miles

Bike: 13 miles = 390 miles

Run: 3.1 miles (5k) = 93 miles + 2

30 Day Total = 500 miles

An Ironman might be a bit much for some weekend athletes, but they shouldn’t be too quick to rule out a triathlon.  (Keep reading for more details from The Spokesman Review).

Starting triathletes might want to try their swimming, biking and running skills on Coeur d’Alene’s first sprint distance triathlon. The Race the River Triathlon at Riverstone happens on July 6.

Participants will swim a half mile along the Spokane River, bike 11 miles and then run three miles to finish up.

I hope my Mom is o.k. with this but I got my first tattoo yesterday after work.  I’ve never really considered getting ‘ink’ until last year.  I told myself that it would have to hold a significant meaning.  They’re just so permanent.  So, for me, I decided I would get the M-dot after doing Ironman Coeur d’Alene.   The Ironman symbol serves a badge of honor and accomplishment for athletes after completing the 140.6 mile journey. 

My only real decision was  ‘where’ I’d have it done?  Many Ironman triathletes have it done on their shoulder, back or lower leg.  I opted for the outside of my right ankle just above my sock-line.  And let me tell you… it hurt like a #*$!&!   I’m such a wimp when it comes to pain.  I’d rather re-run and Ironman.   :-)