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rc triathlon and adventure blog rc triathlon and adventure blog 2026 goals 1 29 029 mt rainier 2 race 6 9 triathlon swim running races monday august 31 2026 2026 rainer 29029 event report posted by rcmioga at 3 14 pm no comments email this blogthis share to x share to facebook share to pinterest swim across ten mile lake so i ve been swimming across our beloved ten mile lake in minnesota for a number of years i have data on my garmin for the last 7 times i did it i probably did it 3 7 times before that but don t have the data anywhere that i can find the exact distance one swims is a function of how straight a line one swims and i suppose any variation errors in the garmin my database shows it ranges from 5 598 6 065 yards 3 18 3 45 miles it s ows in a deep 208 feet fresh water lake that is prone to choppiness out in the middle i did the swim again this year on 8 14 and here is the summary so i did under 1 51 which i was pleased with because two years ago i went over 2 hours for the first time you can see that i was cruising along until between 3 000 and 3 500 yards when i fatigued and my swim stroke began to shorten this isn t surprising because i typically only swim about 3 000 yards in any given session since i m not doing an ironman this year more on that later here is how that compares to my garmin swims you can see a number of things 1 i m slowing down as i get older really old 2 i was 12 minutes faster than in 2024 which was the first year i began to struggle with right shoulder problems part of this was much better navigation which i really focused on this year and part because i was fitter and dropped 10 sec 100 vs 2024 3 still i was 17 minutes slower despite better navigation then i was 12 years ago when i recorded my best time i know of 1 33 i m quite happy with this as i m still trying to recover from my shoulder issues and i ve diverted a lot of my training energy towards 29029 this is a difficult swim all good posted by rcmioga at 2 55 pm no comments email this blogthis share to x share to facebook share to pinterest ok lot s of stuff to catch up on first up is an update on my training volume through august i intend to add 4 5 posts over the next week or so to get caught up with a pretty busy couple of months here are the updated training volume totals through the end of august observations 1 continuing my much better swim training in 2026 as my shoulder seems pretty stable a solid month in august but nothing crazy although i had two rewarding events which i ll post on shortly last year i essentially shut down my swimming due to my shoulder problems so i ll probably continue to increase the delta from 2025 which is you can see is already about 75 000 yds or about 70 2 my bike volume continues to be low by historical standards but has now caught up to and surpassed 2025 with another year of no triathlons i continue to pursue a maintenance strategy on my bike 3 the shortfalls in the run walk for july august are primarily a function of the later timing of my 29029 event last year early august net net i m running slightly higher volume in 2026 and with my nyc marathon coming up i suspect that will grow some through the end of the year 4 i m still in the low period as far as strength and flexibility work go and am basically running even with last year 5 i m running about 3 26 hours less total training time so far this year which might seem surprising given the greens above but my average run walk speed is quite a bit higher this year getting more distance on a lot less time mostly because i ve done less longer distance poor terrain hikes down in shenandoah this year and last year i did hadrian s wall which a very slow average pace anyways feeling really good about my progress so far this year posted by rcmioga at 1 57 pm no comments email this blogthis share to x share to facebook share to pinterest tuesday july 14 2026 1 2 mile bay swim open water swim race competed in this local ows race for the 6th time this past weekend i had my time at 28 10 and they had it at 28 22 some of this is due to when i touch the dock i stop my clock and to get to the timing mat you have to climb a small ladder and sometimes wait in line to do so and go about 5 10 yds to the timing mat i would be surprised if this took 12 seconds but we ll just go with their time this was the 3rd fastest of my 6 races here although time is heavily influenced by the tides and they vary significantly from year to year i had the distance at 2109 yds so pretty much spot on 1 2 miles i placed 53rd out of the 134 swimmers and was 12th 30 in the 60 69 yo age group and 6th 14 in the 65 69 yo age group on a tile basis this is the lowest of my six races for all three tile metrics compared to a couple of guys i track my times through the years against one bp is front of the pack and the other df is essentially about the same as i am i was also slower than past years here is a summary of my 6 races here this data pretty much lines up with how the swim felt i did not push as hard as i normally due out of a continued conservatism with respect to my right shoulder still in come back mode after last year i probably left 30 seconds on the table if i had gone for it still this swim would have been relatively slower competitively and that is clearly a reflection of my training status i just didn t swim very much in may and june i already have more in the first 13 days of july than i did in all of may and june due a variety of things including my 29029 focus and event anyways a real fun race and very glad i did it i feel good about my progress and hope to continue progressing as the summer wears on and i hopefully get a lot more swim volume all of this is predicated on not overwhelming my right shoulder which is a continuing area of focus for me onwards and upwards posted by rcmioga at 11 39 am no comments email this blogthis share to x share to facebook share to pinterest monday july 13 2026 june training volume update above i ve updated the my training volume summary through june as compared to 2025 take aways 1 swim volume well below desired again in june as i focused on 29029 and had lots of life stuff going on july will include a big focus on swimming already have nearly 20k in by 7 13 also did my first open water swim race on 7 11 and will report back on that shortly overall 2026 is a nice rebound from my shoulder problems of 2025 looking forward to lots of swimming and several more races over the remainder of 2026 2 bike volume was woeful in june really put it on the back burner that has continued until mid july and now if finally looks like i can get after biking and hope to get my volume up close to 900 miles despite my very slow start to july 3 really pleased with my walk run training volume obviously my main focus for the first half of the year getting ready for 29029 now that s in the rearview i will shift the volume down quite a bit but start to feather in some modest run volume as i gear up for the 11 1 nyc marathon which i just got accepted into 4 strength flexibility in the midst of the summer lull but would expect to start building again as we get into the fall 5 total training time is pretty consistent with 2025 i would expect july august volume to moderate a bit 100ish hours as i pivot away from 29029 training onwards and upwards posted by rcmioga at 4 48 am no comments email this blogthis share to x share to facebook share to pinterest wednesday july 8 2026 29029 rainier 2026 video here you go a video recap of the action https youtu be ctjlg oh6ey si xdgxs7y5d k6wq posted by rcmioga at 3 51 pm no comments email this blogthis share to x share to facebook share to pinterest sunday july 5 2026 rainier 29029 done and dusted so anders alex and i the c boys my two sons and i were joined by our friend josh and we all completed the 2026 rainier 29029 event on june 26 27 i ll provide some more detail and pics in subsequent posts but here is an overview of the event as compared to our first 29029 last year at snow basin and finally here is a pic of the three of us at the finish posted by rcmioga at 9 38 am no comments email this blogthis share to x share to facebook share to pinterest older posts home subscribe to posts atom total pageviews about me rcmioga greenville de united states i m 68 years old and it seems to steadily increase i live in greenville de and stone harbor nj with my awesome wife of 40 years judy we have four kids anders jenny kara and alex long ago i was a runner and at one point ran a 2 48 marathon family and career intervened in 2001 i did my first triathlon and i have been a triathlete for the past 25 years i ve raced in 170 triathlons of which 40 have been long course fifteen of these have been ironman finishes including kona in 2010 2012 and 2014 after pursuing triathlon with my son anders we began to branch out into alpine mountaineering in 2009 this ultimately led to anders climbing the seven summits and me tagging along on a number of them i climbed 5 in total this blog is devoted to my triathlon and other adventures including mountaineering long distance cycling trekking and any other activity that creates a true endurance challenge you are most welcome to read along and share your thoughts on this truly great set of adventures view my complete profile popular posts klagenfurt anders and i are settling in here in austria some pics from today anders at registration at about 2 30 am east coast time the swim ve merry christmas sigh hey everyone here s to you and your families may god bless you and may you have a wonderful holiday the good news is that all of my l im course elevation data i went through the motion based database of gps data on elevation gain for all of the im courses in the world there are a few missing i to the beat goes on another solid im build week last week swim 12 110 yards bike 309 miles run 18 miles time 27 41 well more accurately a very soli just heard from anders at c4 he did indeed successfully summit everest judy and i were just able to talk to anders 5 30 am here on the east coast and 3 15pm in nepal we had a pretty good connection he was the summit push the detailed recounting anders christofferson 5 21 17 everest summit discussion with anders in la 5 29 30 judy and i had occasion to visit with anders shor great news anders on his way home and safe at c2 we just talked to anders he and brent made the call correct one in my view to head down they left c4 about 3pm and descended all the going for the summit in a few hours judy received a text from andrew the base camp manager that anders and team had a successful climb up from camp 3 to the south col where my top ten experiences in triathlon over the last decade i started doing triathlon in 2001 so this marks my first 10 years decade in the sport i ll be posting a lot of year end year ahead stu diamondman race report 2013 diamondman half ironman race report september 8 th 2013 background location lum s pond state park de search this blog subscribe to my blog posts atom posts all comments atom all comments followers subscribe to posts atom posts all comments atom all comments blog archive 2026 12 august 3 2026 rainer 29029 event report swim across ten mile lake ok lot s of stuff to catch up on first up is an july 4 june 1 april 1 march 1 february 1 january 1 2025 21 november 1 september 2 august 1 july 1 june 4 may 1 april 2 march 4 february 2 january 3 2024 28 october 1 september 1 august 3 july 4 may 4 april 4 march 4 february 3 january 4 2023 9 june 1 april 2 march 4 february 1 january 1 2022 46 december 7 november 1 october 10 september 10 july 1 june 1 may 2 april 8 march 3 january 3 2021 23 december 3 july 8 june 2 may 2 april 1 march 1 february 3 january 3 2020 24 september 1 july 3 june 1 may 5 april 4 march 2 february 5 january 3 2019 27 december 1 november 5 october 2 august 2 june 1 may 7 april 3 march 1 february 2 january 3 2018 22 november 4 october 1 september 2 august 3 july 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