I escaped from the island of Alcatraz!!

More to come....I'll provide another post w/ summary, but just wanted to post something quick to say I out-swam the sharks and made it to shore, and did the bike and run as well.  It was a great day.  Currents were crazy fast a huge chunk of racers (including me) overshot the finish and first sense of panic I've ever felt w/ the swim as I saw Golden Gate Bridge getting closer and closer.   My cousin Kristen did awesome.  I video'd the swim and leading up to swim on the boat, so will post that later as well.

5 Days Away til the Big Jump!

Oh man, it's down to the wire now. In 5 days we'll be jumping off the boat into the kind of, sort of chilly waters and maybe a current or two, sea lion or three, of San Francisco Bay. The swim training has been excellent. Torn calf muscle has definitely put a bit of a snag on the running and bike, but after my run and bike this weekend (after two weeks of no biking or running), the calf is feeling great. I won't be winning any records and this might be the most painful of the four years I've been doing this race, yet I'm still just as excited to be doing this amazing race. I'd write a bit more, but clouds have cleared for about 5 minutes in Seattle, so I'm heading down to the lake for a bit of a plunge.

Have a great taper week to anyone else doing the race and hoping to get another post in before I head South on Friday!

38 Days til Swimming with the Sharks!

I honestly can't believe the race is only 38 days away.  Oh my word!!! Training is going well.  A bit of a pulled hamstring over the past month, but last 7 days has been great with no pain.  Swims are going well.  Biking needs to happen more.  Not enough hours in the day to get the amount of training in that I would like, but that's kind of the usual story.

I heard today that the current is supposed to be 5mph on race day and if we don't make the swim w/in 50 minutes we'll be pushed out underneath Golden Gate Bridge and then will need to be picked up in a boat and brought back to swim finish!  Now this is from one source, so I won't stress about it too bad.  All four of my swims have been under 40 minutes, so I should be good! We'll be swimm'n in a river though!

Alright, sorry for such a quick note, but thought it was better than no note....right?  :)

Happy training for anyone else doing the race!! I'll write more later.

Hot Off The Press From Escape From Alcatraz Triathlon Headquarters

Bike Expectations, Tips, and Guidelines

  

The Bike

Following your cold but successful swim from Alcatraz and a quick warm-up run to the transition area at Marina Green, you are now ready for the second leg of your ESCAPE - the Bike.

The first important fact to mention is there is no advantage to riding a triathlon/time trial bicycle on this particular course. Kona coast Yes, San Francisco No. Aero bicycles may look cool but you can still look cool and have better handling skills on a traditional road configuration. If you must, you can add a tiny pair of aero bars like the Vision Mini TT clip to your bicycle and you will be dialed in for those rare aero moments here in San Francisco.

The first mile of the bike course is flat so after you ride by all those cheering family and fans of yours take this time to rinse your mouth, get that Bay out of your mouth and start this leg off with properly with some Cytomax. Start fueling up now before the Golden Gate Bridge and those HILLS!

Within the second mile you are climbing. This course is hilly and technical; we strongly advise that you get your bike tuned up prior to arriving in San Francisco. Make sure your shifting components are running smoothly and make sure your brakes are true and centered with fresh brake pads. Sometime in mid-May change out old tires for new tires, give yourself time to ride on them, but still have good tread on June 5th. Sports Basement will have a booth in the Expo and has a retail location less than a mile away from the Registration/ Expo area and has passionate bike technicians who will help you for any last minute adjustments or equipment.

There is 1200 feet of climbing and descending on the bike course as well as ten left hand turns and ten right hand turns over the 18 miles, so be advised that you will be either turning or shifting every few minutes on this bicycle course. By mile 2.5 you have climbed from sea level to 300 feet. At mile 5.5 you will reach the Legion of Honor, the highest point of elevation on course at 370 feet. You will come by the Legion of Honor again on your way back to Marina Green.

In between the Legion of Honor and the entrance to Golden Gate Park there is some rough asphalt, especially by the Cliff House. Use caution and stay in control. It is a good idea to wait to pass until GG Park. There are many miles of new asphalt in Golden Gate Park. Take this time to enjoy the new road and enjoy the beauty around you.

A note on passing: If you need to pass, do so on the left and courteously advise the fellow athletes about your overtaking course as you pass. If you pass on a downhill, remain in control and use caution when passing. If you pass on the uphill, make sure you have what it takes to complete the pass in a timely manner. And keep in mind the best and safest way to gain position within your age group rank is during the run. Do not cross the yellow line as the road serves as out and back for the bike course. Do not endanger any other person, either another athlete or volunteer. Please remember to thank the volunteers for their time and support.

We want each and every one of you to complete the bike course, but with every event there are limitations to how long we can have the roads closed. You must complete the bike course by 10:30am. Those still on the course at this time will be picked up by our sweep/sag vehicle. You will not be disqualified. The sweep/sag vehicle will drop you off in the last mile of the bike course where you can complete the bike and continue to the run.

Congratulations you have now completed the swim and the bike! One leg left - the RUN. Look for information on the Run course in our next newsletter on April 14.

Please remember to view and print the COURSE MAP and bicycle ELEVATION CHART available on our website. Also, check out the instructional videos located in our RACE TIPS section of the website.  

Mile by Mile Bike Course Tips

Mile 1 - Spin your legs out, take in 100 calories.

Mile 2 - Get ready to climb to 300 feet.

Mile 3 - Decending and climbing stay focused, keep your line.

Mile 4 - Climbing, conserve energy, stay in saddle.

Mile 5 - Still climbing to Legion of Honor. Get out of saddle as you make it to the top.

Mile 6 - Rough asphalt immediately after Legion of Honor.

Mile 7 - Smooth asphalt, good time to take in Cytomax and ZipVit Gel prior to downhill.

Mile 8 - Rough asphalt by Cliff House, enter Golden Gate Park.

Mile 9 - Gentle climb up MLK Drive, good time to push the pace. Take in calories if comfortable.

Miles10&11 - Gentle downhill take in 100 calories, take in beauty of GG Park. Don't miss Buffalo on right side of JFK drive.

Mile 12 - Tough 8-mile climb from Balboa and Great Highway to VA Hospital.

Mile 13 - Downhill and uphill pass Legion of Honor again.

Mile 14 - Downhill through Sea Cliff neighborhood. Keep your line, stay in control.

Mile 15 - Final climb up to GG Bridge.

Mile 16 - Downhill past GG Bridge.

Mile 17 - Continue downhill, be careful on the last downhill as you enter Crissy Field area.

Mile 18 - Spin your legs out, don't push too high a gear, take in 100 calories, visualize your transition routine.

  

Great Video Photo Book of Escape from Alcatraz Triathlon 2010

I ran across this on youtube today and thought I'd share!!  For those of us racing in June, this clip will get us excited for what lies ahead!!  Anyone start their training yet?

An INCREDIBLE Opportunity through Jan 7th with P90X and Beach Body Products!

Happy New Years Eve everyone!! I usually don't push P90X and beach body products on this blog, but am doing this today as Beach Body has an incredible deal through January 7th that might never happen again.  FREE Coach Sign-Ups!! With the coach sign-up, you get 25% discount on your BB products plus many other incredible things which I can share with you if you're interested.  Just send me a note to todaysathlete@gmail.com and I'll provide you w/ the lowdown!

Last year I started P90X 95 days before the Escape from Alcatraz Triathlon.  Last year was my 3rd year to do this incredible race. I planned it so that P90X would end 5 days before the race, as it's a 90 day program.  I did this workout program w/my tri training and I can't even begin to tell you what happened.  I can email you the before and after pics as well.  It was incredible!!  I broke me personal bests in all three sports as well and I know it's due to doing P90X, as it strengthened my core beyond belief.  And what was really amazing, I only had to put in half the amount of training into each of the three sports, as P90X compensated the rest PLUS MORE! I now have the plan down and how to work it in w/ your triathlon schedule.  Big key is to build out the P90X calendar and then work the tri schedule on top of that....it's really very easy to do.  You just want to make sure you are giving your muscles enough rest between some of the harder workouts.

You have nothing to lose by trying it…30 day money back guarantee! Sent me note and I'll reply w/ specs!

I did it!!

The race was yesterday and it was awesome.   The weather could not have been more perfect. And I got a personal best of 3:20:01, beating the previous to years by 20 and 10 minutes.  I'll write more later, as I just got back to Seattle and am a bit exhausted.

My cousin Kristen and future cousin Ashley did incredible jobs.  This was their first triathlon and they almost blew the sharks out of the water w/ their incredible performances.

bib number:	1338
age:	43
gender:	M
location:	Seattle, WA
overall place:	1035 out of 1489
division place:	178 out of 249
gender place:	893 out of 1222
time:	3:20:01
pace:	0:
swim:	34:17
t1:	12:47
bike:	1:16:01
t2:	3:51
run:	1:13:07
sand:	3:40

Bags are packed....San Francisco here I come

Well the bags are packed, the hotel and bike rental are confirmed, and I'll be headed to the airport tomorrow morn'n.  Wooohooo!!!  I can't believe race time is almost here.  All the body parts are feeling great.  Got a chiropractor adjustment today and the hip was a bit whacked out of place, but a snap and crackle took care of that.

I'm so excited to be doing this race w/ three newbies to the tri sport and to this race (yes, they sure picked a great one for their first tri) and I want to thank them for making this year's training so much fun.  Thank you Buddy, Kristen and Ashley. I remember my first year doing this race and the incredible amount of excitement and nervousness and it sure is fun to see that going on w/ them right now. They're going to do awesome!!

I also wish Pamela and Kari good luck in the race.  It was great meeting you via this blog.  Fill me in post race on how you two did.

I'll maybe get another entry in pre-race, but if I don't, good luck to anyone else doing the race as well.  Have fun, enjoy the moment and the incredible back drop during the entire race.  It's like no other.

Cheers, P

Escape From Alcatraz Triathlon is Sunday, May 2. Here is Eric Gilesnan with some pointers. Eric is an outstanding guy, he has run this course more than 15 years in a row.

swim ....


bike....


run....

One Week from Today!!

One week from today and the great morning workout begins.  I'm so excited!!

Training this past week was awesome. All parts are working/moving great.  No knee pain, no planter's fascitis...nothing!!  On 3 of the days I did 2 blocks.  I also ran my old capital hill neighborhood loop 2x. This was my first run on the course this year.  Actually haven't ran it since June of last year. There is a 5 minute hill climb that is brutal and my record to date on the climb was 4 minutes, 52 seconds and low and behold, this year on the second loop, I timed it and I got 4 minutes, 15 seconds.  I couldn't believe it.  I thought remote chance I'd beat 5 minutes, but not a personal best.  I had my iPhone w/ me for music, so I video'd at the top of the hill.  I'll get the clip on here later.

On Friday I had a 90 minute bike ride in and then did one beacon hill loop (run) afterwards and was excited that the run was breeze...not the typical lead legs for the first mile.  At top of steepest hill on bike my heart rate was 182.  That was a manual check.  Finally learning heart rate monitors don't work well on me....mine said 135.

Did one hour hard spin yesterday and then 2 mile swim.  Swim specs are below for me to have for reference later.

1/4 swim - 7:46, 7:05, 6:59    1/2 swim  14:15, 13:58 (personal best on last 1/2 mile)

Wind'n 'er down.  P90X is at Day 87.  I haven't missed a day yet.  What an incredible experience with that program.  Can't wait to try some of there other programs after this one!

Stay healthy over the next week for everyone doing this crazy race!!

First Lake Swim (Bhhrrrr) and Another Personal Best in the 1/4 Mile Swim

Yesterday I had my first swim in Lake Washington and as expected, it was sooooooooooo cold.  My lips were numb for the entire swim.  I was thinking the temp was probably around the typical 44 degrees for this time of year, but just checked online and it is 51, so now I'm a tad bit freaked, as Alcatraz will probably be around 52-54 degrees.  This just means I need to start cold showering it, sleeping w/ the windows open and a few more lake swims to acclimate to the temp.  This is something I maybe should have started doing a month ago considering the race is in a week and half.

Pics at bottom of this post are of Walter pre swim and me post swim w/ purple lips. Isn't Walt styl'n in the googles?

And here's the GREAT NEWS, on Sunday I broke my personal best on the 1/4 mile swim.....again.  About two weeks ago I broke it w/ 6:52 and on Sunday I shaved off 12 seconds bringing it down to 6:40.  Thank you to P90X again.....seriously.....no other explanation as I am not swimming any more than usual.  I've actually been swimming less and P90X is making up for it AND more.  I've also been getting emails from people inquiring on the specifics of how I've been implementing P90X w/ a tri training program.  It's been a combo of people, some already tri training wanting to get stronger core and would like to implement P90X and then there are some who have just ordered or are currently doing P90X and would also like to do a triathlon this summer and are curious to know how to combine the two.  Send an email to me and I'll share the goods w/ you.  Sjogren@gmail.com.  I'm also a coach now for P90X (still learning the ropes), but you can check out my page, as well as the programs and products through this link.

For those of you doing the race, good luck w/ the rest of your training, stay injury free and we'll see you in 11 days at Alcatraz on the side of that boat.

Personal Best on 1/2 Mile Swim....Another Thanks to P90X!!

Yesterday was the first day back in the pool after a 12 days of no swim due to me being out of town and not close to a pool.  Well, the incredible news is that I beat my 1/2 mile swim record ever....once again....unbelievable. How in the world does this happen when you haven't been training in 12 days??? I honestly can't believe it and if you've been reading my previous blogs over the past month, you'll know I have only one thing to attribute this too and that's P90X!! 

I've been dedicated to the P90X program and am currently at Day 77.  A few of you have emailed me inquiring on P90X  to find out the detailed specs on how I've been coordinating it w/ the tri workouts.  If you're interested, please send me an email and I'll provide you w/ all info.  sjogren@gmail.com. The physical transformation to the body is also incredible as well.  I'm now seeing abs I thought I never had.  P90X Day 90 will be four days before the race...perfect to end w/ the tri taper.

Below is more for my own record to reference down the road. My swim splits were as follows:

1/2 miie: 14:29

1/4 mile: 7:03

1/2 mile: 14:09 (THE RECORD SWIM FOR ME)

1/4 mile: 7:09

1/2 mile: 4:18 

I also ran 8 miles post the swim at Alki and that felt great as well.  Below is a bit of a clip on that run introducing my running partner Walter to you all.

Swim Tips for the 30th Annual 2010 Escape from Alcatraz Triathlon

We're getting sooooo close!! Only three and a half weeks away!! This clip came across the wire today and I thought I would share. The narrator provides a number of swim tips and tricks for quickly and safely navigating the 30th Annual 2010 Escape from Alcatraz Triathlon swim in the Bay.

35 Days Away!! Start Taking Cold Showers!! Another Personal Best!!

Can't believe we're so close to the race.  For all of you doing the race, trust your training has been going well.  At this point prior to race, the die hards are now suggest'n that we start sleeping with the windows open and turning the hot water off for the last minute or two of our showers to get us used to the cold temp of the San Francisco Bay.  I must admit, I will do the windows open for a few nights and do play a bit w/ the cold water in the shower, but nothing too extreme.  I think it does help to condition the body.  In Seattle, some of us will (or already have) start jumping into the lake or Sound.

I broke my personal best in the 1/4 mile swim this week.  6:52!!!  It amazes me, as I haven't been spending my typical amount of time in the pool.  I'm day 59 into P90X and as I'm mentioned before, I'm certain this program is what's making me break these records.  The core is solid beyond belief.  Diet has been stellar.

I''ve been doing P90X with a buddy of mine (who is also doing Escape for the first time ever....actually first triathlon ever) and he just got his body fat measured on Thursday and it went from 18% in Sept '09 to 7%.  Talk about an incredible transformation.  A huge congrats to him!

Keep up the great training you all and keep sending me notes if you have any questions along the way.

Cheers, Perry
sjogren@gmail.com

Rock'n the Run and Swim! Swear P90X is the Source! Broke Personal Bests AGAIN!

Honestly can't believe how amazing the training has gone.  I look at my times and scratch my head as I've broken my running course record again (on Sunday, specs below...24:39).  This was on Sunday.  I shaved off another 50 seconds.  LOVE IT!  Specs below, you might say that's nothing spectacular for a 3 mile course, but I'm having to conquer 4 steep hills over the course of the run. 

Track 001

Perry has created a track with MotionX-GPS on the iPhone

Date:Mar 14, 2010 12:11 pm

Distance:3.03 miles

Elapsed Time:24:39.4

Avg. Speed:7.4 mph

Max. Speed:11.2 mph

Avg. Pace:08' 08" per mile

Map link expires:Apr 13, 2010 2:26 PM PDT

And this morning I cranked out a 2 mile swim and pushed for speed on two of the half miles.  1/4 mile was at 7:29 and then 7:19, 1/2 mile was at 15:15 and then 14:40.  Average laps for the 1/2 mile at 15:15 and 14:40 are 51 and 49 second laps.  Prior to today's swim, my lap pool personal best for the 1/2 mile was 15:30 and that was right before a race where I had been swimming quite a bit.  CRAZY!!


I'm day 47 into P90X and I swear this is the source for me breaking these records.  My core feels so incredibly strong, and P90X is the only thing I can attribute this too.  I should be swimming, running and biking at least 3x/week and I've been averaging at the most 2x/week for each, so P90X is helping w/ the training beyond belief. If I weren't doing this program, I am certain I would not be breaking these records.  And the really cool thing is that my body is shedding the fat (was at 21% at start of P90X on Jan 29, 2010...goal is 10% for Day 90, Apr 28th) and doing a pretty cool transformation.  I had a really nice gut going on Day 1....post Holiday as well as many years of just something I couldn't shed off. SORRY to go off on this...it just amazes me though.


If you want more specs on the program, shoot me an email and I'll give you more specs on how I'm implementing P90X w/ the Escape from Alcatraz Triathlon training. It's important to coordinate your tri training w/ the very specific P90X days as you don't want to hurt the P90X 'muscle confusion' which is trademark for the program. My email is sjogren@gmail.com  


For those of you doing the race, I hope the training is going well for you. Share your stories w/ me if you like.  45 DAYS AND WE'LL BE JUMPING OFF THAT BOAT NEXT TO THAT ISLAND CALLED ALCATRAZ. WOOOHOOO!!!

58 Days and it's the great leap off of that huge boat parked right next to Alcatraz.

I can't believe the race is less than two months away.  Holy smokes....exciting! Trust everyone's training is going well. Time to kick it up a notch in all categories.  Everything's going great in my arena.  Minor set back w/ my foot sprain, but it's on the mend.  Swim is crank'n.  Spin class is crank'n (yes....I know...I need to get on the actual bike outside now).  I'll try running again tomorrow.  I've had to lay off of it for the past week.

The most exciting part of this training is the P90X program I am doing.  It has strengthened my core beyond belief, which is helping me tremendously in all three sports, not to mention the kind of transformation that's taking place w/ my body.  I can give you the specs if email me at sjogren@gmail.com. I'll be putting up a site shortly for that program, which will have all of the great info.

This week I'll be making my bike rental arrangements.  Bay City Bike is a great group to rent from.  I also am keeping an eye out for a good air fare and will nab that in a the next week or two.

Also excited about the road crew that's coming out to support me and my family/friends doing the race.  Pretty darn cool to have cheer leaders in the crowd.

Be well and happy training!!

Second Chance to get into Escape from Alcatraz Triathlon

Hey swim with the sharks enthusiasts,

If you didn’t make the first round picks, the second and final drawing will be Tuesday, January 26th. Those selected in the second lottery will be notified via email with registration instructions by the end of the day January 29, 2010. Visit the official site at http://www.escapefromalcatraztriathlon.com for the latest event details. Good Luck!

1st Swim in 5 Months

Today I hit the pool for the first time. I did 32 laps and it was pretty tough. I'm swimming in a yard pool and typically average around 45-50 seconds for a lap. I was at about 1 min per lap and took a few breaks during the course of the mile. I got my work cut out for me. Good times!!

Fees Have Been Paid, Body Fast Tested.....1,2,3....Lets Go!

It's official now. I'll be swimming with the sharks on May 2nd. I paid the registration fees today. Whhoooohooooo!!! The training needs to start now, especially since the race is early this year. Holiday's over, so no more excuses for not working out.

I got my body fat tested yesterday (yep, that's me in the this pic getting the fat measured) and it wasn't pretty,so some race training is exactly what I need to get it back down. The last time I got my body fat tested was in 2007 and it was at 17%. My weight has remained the same. It might not sound that bad, but the news I didn't like is that my lean muscles has dropped 10 pounds from 150 to 140. That ain't good. They said I should be eating about 120 grams of protien a day and to make sure they're little meals throughout the day. I do the little meal thing, but I think the protein has been lacking.

Chop chop......the fun is about to begin. Truly, I'm so excited for this race. For me, the swim is absolutely surreal. My biggest fear in life is now one of my most incredible joys. Funny how that works eh.

Happy New Year!!

Woohoooo......Names Have Been Pulled Out of the Hat...And it's.Great News!!

I can't believe it......so incredibly excited. Look what I got in my email this morning. Whooohooooo!!! And the really, really cool news is that my cousin Kristen, Ashley, Steve, Buddy and Marc got slots too!! Watch out sharks.....we're going to out swim you on May 2nd, 2010!!

_________

Dear Perry,

Congratulations! You have been selected in the 2010 Escape from Alcatraz Triathlon Random Lottery! On behalf of all event staff, we invite you to register for the 30th Anniversary Escape from Alcatraz Triathlon to take place May 2, 2010 in San Francisco, California.