DWD

Congrats on the PR! Good luck for week 6.

Hope all's well! Best of luck with week six!

A care bomb!? Maybe "weird" isn't the word! Makes me like the bull moose who hogs the road and the bear who chased me and the cougar who eats the neighbors' kitties look pretty good. You don't have to shovel snow three times a week for three months though. Oh. Workouts. Good job Ash!

Garlic rocks! I thought so when I would sprinkle garlic salt on my food. Then I met this girl who showed me the joy of fresh garlic. So I married her. Yep. Like garlic.

Woohoo! Squats are the best. Glad you're back in the saddle!

Hey Brigade! Last week. Remember your awesomeness. Here's my update. Big success and some slacking both. http://rebellion.nerdfitness.com/index.php?/topic/42486-death-mountain-triathlon-part-four/page-2 Best of luck everyone!

DEATH MOUNTAIN GANNON-BANE TRIATHLON Weeks 23-28 of 48 Week 27 Stamina Practice Tri Goal: Swim 0.75 miles in 27 minutes (35 minute mile pace), Bike 28 miles at 23 mph, Run 6.5 miles at 7:00 miles. Bought a day pass at a nearby gym. Performance: I decided to make this an Olympic, so I increased the swim. I wanted to compare to my last Olympic, see how far I've come. SWIM: 1 mile in 30 minutes. I wore my patched-together wetsuit to get used to the shoulders and to test my fixes. Worked out really well, and I felt like a fish! BIKE: 28 miles in 1:02:24. 27 mph! Looks great, but I committed the stupidest triathlon blunder of all - too fast on the bike. RUN: 6.5 miles. I ran most of it at about 6:50 miles, but I'd used up too much of my legs biking too fast. I had to keep slowing the treadmill down to dodge cramps. I finished up at 47:30, averaging 7:18 miles. It still felt great, but that kind of mistake could cost me hours in an ironman. Bad DWD! The good news is even with having to go through the whole locker room and unlock my stuff from a locker (worst transition time ever), I still beat my last Olympic triathlon time by 25 minutes! GRR! A+ for the speed, C for the strategy: B Strength Body weight Sit-ups 28x4, BW Squats 56x4, Push-ups 28x4, Pull-ups 14x4. I did the sit-ups, and only three sets of push-ups. C Strength Weights Goal: Sit-ups with 37.5# 10x3, Squats 75# 10x3, Vertical press 60# 10x3, Lateral arm raise 30# 10X3 Actual: Zero. Yeah, I just blew it off. Maybe cocky from the tri success. F Wisdom Novel Goal: finalize Symposium plans Actual: Two boxes of books showed up for me to take to the symposium to sign! It's surreal to look at this book and see my name on it. Ten years of work. I'm packing my +1 Jacket of Charisma and leaving in the morning. And the signing table? I just found out Orson Scott Card and Brandon Sanderson will be there signing books. Maybe I'll sell out really quickly so I can go stand in line for their autographs! A

Thanks!

Haha!

Thanks everyone! I held that tri under the water until it begged for mercy, then rubbed its face in the snow. Details later!

Umm, next will look better by comparison? Good luck, man.

http://www.youtube.com/watch?v=gMFaFxL6bzw A birthday present for you.

Week five is an indoor triathlon for practice. Pool laps, stationary bike, treadmill. No breaks. I can already feel my right upper lip curling in a defiant sneer, my eyes narrowing in an aggressive taunt. So have an awesome day? Kill week five? To paraphrase Phineas Flynn: Yes. Yes I will.

PR! You rock! Best of luck to Jess.

Looks like you had a power Saturday!

Here's a shout out. Thinking of you and wishing you well.

Freaking fruitcakes!? Love that one.

Keep it up, Will! Nice work.

Hey Ash, Hope all is well with the wee ones. They keeping things down yet?

Woohoo!

Welcome back, Kiwi! Here's my week 4 update. WAY better than three, with a running PR! http://rebellion.nerdfitness.com/index.php?/topic/42486-death-mountain-triathlon-part-four/page-2

She-Hulk. GRR!

The shape of the "sculpture" was my wife's contribution. I loved it too.

DEATH MOUNTAIN GANNON-BANE TRIATHLON Weeks 23-28 of 48 Week 26 Stamina Swim Supposed to do 1.5 miles this week, but no pool access. That changes this week though! F Bike Scheduled for a week off, but I'm getting nervous about being ready for this Ironman. So I rode 15 miles, averaging 25.3 mph. A++ Run Scheduled for 11 miles at 9:00 pace. Nervous still, so I picked it up. I ran 13.1 and averaged 7:52. GRRR! Fastest 1/2 marathon of my life! A+ Strength Body weight Sit-ups 27x4, BW Squats 54x4, Push-ups 27x4, Pull-ups 14x4. I only did the push ups and pull ups again, and only half the sets. D Strength Weights Goal: Sit-ups with 37.5# 10x3, Squats 75# 10x3, Vertical press 60# 10x3, Lateral arm raise 30# 10X3 Actual: Again with the nervousness. I did only squats this week, but lots: 75 pounds, 12 reps and 10 sets. Felt good! B Wisdom Novel Goal: finalize Symposium plans Actual: I ordered paperback copies to sign at the symposium. Double-checked scheduling. Tuesday I'll have an excerpt on the Bearded Sage speculative fiction blog! The rest of the blog tour has been postponed until March, but is underway. A

Big life goal win today: My novel is up and available! It was a crazy few days working with the editor and cover designer, but they're sharp people and we got it all done. Several of you asked for a link, so here it is. It's available on Kindle and paperback through Amazon, but through CreateSpace the paperback is cheaper because I set up a discount code for you Brigade buddies. Kindle: http://www.amazon.com/Houses-Common-Derick-William-Dalton-ebook/dp/B005AL38JO/ref=sr_1_1?ie=UTF8&qid=1391128878&sr=8-1&keywords=derick+william+dalton CreateSpace: https://www.createspace.com/4620885 Use this code for two bucks off: 53QFJQSN Thanks for the encouragement through the challenges. Y'all are great!