The Secret Triathlon Nutritional Plan

Well, whataya know, I found superman Steve's secret formula. I was skeptical about what he claimed to be his training "routine" that was allegedly the key to his success. I often wondered when I would see a suspicious blue substance in his mustache, that he said was from a gel pack, but he slipped up and left a shirt out with a remnant of the questionable gooey matter. After exhaustive testing, research, development and sampling, I found it.

Next year I will be implementing Steve's secret recipe into my training and race nutritional plan and expect to be unstoppable. And, being that I'm nicer than Steve, I'll share it with everyone else, oh yeah, Got Milk?

Clermont Super Sprint, September 2006

Well, here I am, trying to walk on water, Jesus made it sound easier than it looks. Anyway, this is the last race of the year and no more running until January, hopefully my foot will be rehabed for next season. Next year will be more structured with the Red Hills Sprint,(1/3 Mile Swim, 16 Mile Bike, 3.1 Mile Run) in March, the Florida half Ironman,(1.2 Mile Swim, 56 Mile Bike, 13.1 Mile Run) in May, HammerHead Olympic,(.9 Mile Swim, 25 Mile Bike, 6.1 Mile Run) in August and the Florida Ironman,(2.4 Mile Swim, 112 Mile Bike, 26.2 Mile Run) in November.

This was a great weekend, started off dinner with Steve, Jackie, Stuart and my faithful crew, great pancakes. We went our seperate ways for the night and met up bright and early Saturday morning, great weather and the lake was slick as glass.

David and Steve started the swim five seconds apart and I enjoyed a small lead until we got on the bike. I kept him in my sights for awhile and had hope, but he's too strong. That's me at the top of the photo going up the hill, I think he was feeling sorry for me and gave me a headstart!

I'm just glad we didn't hit the monster hills that Clermont is known for, the highest elevation in Florida.

I felt like I had a good bike, only had a few pass me and again was able to do some passing.

The run went okay, one of my feet was worse than the other, but I hobbled along, I always feel that I could've pushed harder, but I'm trying to work that out, pretty satisfied.


Here's the cheerful trio after a great race, of course Steve showing off his six pack, while I'm sporting the twelve pack, oh well, better than the keg I started off with last summer, maybe I'll be down to a six pack next year.

Well, if you're here, thanx for stopping in, leave a comment if you'd like. I'm working on my site for next year to journal my path toward Ironman, so check back from time to time to check
on the progress. peace, dk

Taylar Breaks Out The Whooping Stick!

Taylar and I competed in Clermont this weekend, 9/9/06 at the Central Florida Super Sprint and TriKidz Triathlon. Taylar finally figured out his kick and never looked back while easily cruising to victory in his age group as well as beating many older kids. I can only imagine what he could do if he had more time for training, boy are we proud of the ole Tater Salad.

Taylar will continue on his school's cross country running team and will continue swimming and cycling to stay sharpe. Next year will be more structured with races planned in the near future.

If you would like to reach Taylar, he can be reached at four4him@comcast.net.

He's just showing off now, making it look easy!

Only two thirteen year olders finished before Taylar, is it obvious how proud I am. Josh actually ran the last quarter mile with him to cheer him on. Josh was so motivated that he said he would do Red Hills with me next year, he is such a natural athlete, it kills me to see him sitting on the side lines, so we'll see.

Hammer Head Olympic - August 2006

I didn't think I would make this race, but my training partner, Robert, was a great encourager. I wasn't worried about finishing, but I didn't want to finish last and face the personal humiliation. I had only run once since my feet injuries in June and knew the run would be the most difficult of the three and with summer vacation and my wild wild west motorcycle trip, I missed three valuable weeks of training, but I really wanted to do this race.

The water was nice, about 88 and fairly clear and diffinitely calmer than my last two ocean swims. At .9 of a mile, it was three times longer than I've competed in, but with swimming three days a week with a coached group, I was ready. Came out in 38:21, not what I hoped for, but onward.

I took my time in transition for the bike, just wanted to have fun and not hurt my feet. I don't know why, but for some reason I thought Camp Blanding was flat, not, it was like being in the north side of Tallahassee, mostly hills. I wasn't passed by too many people, and actually did a lot of passing. My average time was just off of my training average on an alright day.

And the run. I was right, the lack of run training had an effect, no endurance, but the feet felt great. I walked and ran and just set out to do the best I could under the circumstances. I ran about five minutes slower than my worst 10k, but hey, I finished.

My overall time was 3:21 for .9 mile swim, 25.2 mike bike and 6.2 mile run.

The folks at Hammer Head put on a top notch race, wonderful support staff and lots of encouragement along the way and plenty of aid stations.

Just prior to Hammer Head, my friend and training partner, Robert Palmer, encouraged me to race the Florida Ironman in November 2007. And get this, Robyn didn't throw me in the dog house.

So, 2.4 mile swim, 112 mile bike and a little 26.2 mile run, with a cut off time of 17 hours. And of course it'll be held in the calm waters of the Gulf of Mexico,(at least that's what I'm hoping for).

Taylar and I have one more race in Clermont Florida, September 9th and then I'll cut back and start healing up the ole feet, no running for the rest of the year.

Once I start up training in Janurary for race season, Red Hills in March 2007, I'll begin posting my journey towards Ironman, so stayed tuned.

Freedom Springs Tri for Taylar - July 4th

Taylar's tighting em up for the bike after a great swim in ice
cold Blue Springs in Marianna Florida. If you'll notice, he's sporting his summer mohawk, compliments of his #1 fan, good
ole dad.

Taylar had a great race, still working on finding the right place and time for his kick and when to unleash the power from within.

Redhills For Taylar - May 2006

Well, this is Taylar's first Triathlon and he really surprised me with his atheleticism. He's been swimming with me and really caught on quick and has good speed, so where working on technique.

The new bike was a great addition and really helped his training, wish we would've added it sooner. What an impact over the ole Wal-Mart bike. He's still working on the gear selection and we'll be adding a computer with cadence to help with that. I was amazed how fast he came out of the pedal strapes and dismounted at the transition line, I didn't even know he had been practicing.

By the time he got to the run, he discovered how important training is, and if you're not properly trained, it'll show. But, he was satisfied and we were very proud of him, he did have a great race.

Florida Law Games, Jacksonville - June 2006

Well, whataya know. How about another red flag swim where the course direction has to be changed to accommodate the insane. Man, I couldn't even see the course bouys! But, I did have a good swim.

The bike course was shorter than usual, but there was no shortage of long climbing bridges. The course did have new pavement, which was great until I flatted about two miles from the finish. So, I wrestled through changing the flat and watched the field go by, I was having such a good race.

The run, oh the run. I knew two steps into it that I was in trouble, the achillis tendonitis I had been troubled with over the previous three weeks was excrusiating, but once I warmed up I managed a descent run.

At the awards ceremony I learned that my flat cost me the bronze medal, oh the coveted bronze. The cop that won it, actually a friend of mine from FDLE said he passed me on the bike and I had been well in front and could have held him off. Oh well, I had a good time and felt like I represented the Sheriff's Office in good fashion.

The following two days I could hardly walk and after getting in to see the Podiatrist, it was discovered that I had achillis tendonitis, plantar fasciitis and bone spurs in both heels, not good, but I did it. 1/4 mile Swim, 14 Mile Bike, 3.1 mile Run.

Panama City, Emerald Coast #2 - May 2006

The face says it all doesn't it. Man, I knew it would be a hard swim, I woke up to Red Flag conditions, but whew, that was kicking. They actually changed course direction for us, I can't image swimming into that current. I came out of the water 78th, out of 160, but just glad to have made it out alive!

The bike was completely flat, far different from the hills of Tallahassee. However, there was a strong headwind on the first half, but it was faster on the way back, I actually was able to do some passing. Oh, how could I forget, this was my first race with the new bike, Lemond Limoges. I dropped to 85th out of 160 on the bike.



The run was a little slower, very hot and I had some new stiffness I hadn't experience before, which was later attributed to the new bike and different geometry. I ran a 29:51 for a total race time of 1:37:13 and 87th out of 160. So, I was faster overall than at Redhills and it was a good experience. Again, 1/3 mile Swim, 16 mile Bike and 3.1 mile Run.

Red Hills Triathlon - March 2006

Well, after three months of hard training, the day has arrived for my first Triathlon. Funny how all of this started so I could have my cake and eat it too.

I began running and weights during the last week of the boy's 2005 school year, and by race day I had lost almost forty pounds.

I never considered triathlon's until my friend Robert suggested I try Red Hills. I knew he had competed in numerous races, but being out of shape, well I was in shape, just not the right shape. Anyway, as I had changed my shape and conditioning, I felt it was worth a shot. Swim 1/3 mike, Bike 16 miles and Run 3.1 miles.

Here's a shot of me and some buddies, Steve and Grady, pre-race,(Grady's the one with the big pecks).

So, here I am, six AM and heading to transition at Lake Hall in Maclay Gardens, air temperature a balmy 32, made the water feel warm. I thought I wasn't ready for the swim, but I came out in 9th(9:57), out of 18 in my age group, not bad eh?

Once on the bike, I settled down and had fun,(after watching some super fast experienced riders pass) and enjoyed the ride. I had to remember I'm a newbie and to race my race.

The run was easier than I thought, it was actually the fasted 5k I had run, which was after a swim and a bike, so I was pleased.

Overall, I placed 171st out of 254, (1:43:24) so I was well pleased and will have a time to shoot for in 2007.

Thanx to my wife Robyn, my sons Josh and Taylar, all of my training partners and the FCU for continual support and encouragement.

On The Road Again, But Always At Home

Often when I'm on the bike, or cycling, I have the time to capture my thoughts and reflect on who I am, or better, Who's I am. Even though I may be hundreds or even thousands of miles away, I know I am at home in God's hands. So, why do I fight so hard to live my life as though I can only rely on my own strength. Is it pride, selfishness, guilt? Most times all of the above. In the book of John 6:60-68, Jesus is talking with the disciples about their grumbling with His teaching that He is the Bread of Life, to which some believed to be a hard teaching. Jesus said that The Spirit gives life; the flesh counts for nothing. The words I have spoken to you are Spirit and they are life, yet some of you don't believe. He goes on to say that no one can come to Him unless The Father enabled him. After hearing this, many disciples turned back and no longer followed Him. My favorite is when Jesus asked the twelve disciples if they also will leave Him and Peter responds by saying Lord, to whom shall we go? You have the words of eternal life. We believe and know that You are the Holy One of God. Sweet!

God’s word is alive and well and coupled with the Holy Spirit, prayer and continually walking it out with Jesus in an intimate relationship, I, (we) can build the faith, or allow God to fulfill His promise to give us faith that He will take care of us that have called Him our Savior.

Good vs. Evil

Why do I do the things that I don't want to do? A deep question, and if you're honest and real with yourself, you'll recognize this. I continually remind myself that I am simply in this world, not of it and strive to die to myself and allow the Lord God Almighty to form me into the man that he created me to be.