tag:blogger.com,1999:blog-6516365309089080072024-03-14T00:45:11.765-04:00A Day in the LifeMy ramblings as I balance my life between working as a PT and my sporting life.Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.comBlogger211125tag:blogger.com,1999:blog-651636530908908007.post-50350103920344565402015-09-28T21:23:00.003-04:002015-09-29T07:39:36.110-04:00The Devil Went Down to GeorgiaI rolled into Georgia Thursday for my last big race of the season- Augusta 70.3 (half ironman). I had a huge chip on my shoulder and a lot to prove to myself. As I said before, I put a lot of time into getting ready for this race. I was confident heading to the start line that I did everything I could to put myself in the best possible position to execute a great race.<br />
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Leading up to the race, I wasn't nervous or even excited. I explained to Danielle that I was eager to race as I wanted to see what I could do. I checked my bike in the day before (not without a little mechanical drama) and went to bed early Saturday night.<br />
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Sunday morning I was up before the alarm, which is typical for me on race days. I took a shower, had some breakfast and then we were on our way to the race. The race director for Augusta really has this down to a science. The swim start is 1.2 miles up river from transition. They have shuttle buses that run between the start and transition. I parked near the swim start, took the bus to drop off the rest of my gear, then took the bus back up to the start. I hopped back into the SUV and relaxed for a little while. About 30 min before my wave start, I got out to get ready. I still wasn't nervous, I just wanted to get this day started.<br />
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The river was flowing faster than years past. I took my place on the pontoon and slipped into the water. I held on until the horn went off. I was stuck in a little human traffic at the beginning, but I was able to find open water quickly. I knew that to maximize the effect of the current, I had to swim as far to the middle of the river as they would let me. I swam just inside the buoys. It took me a few minutes, but I was able to get a good rhythm going. The swim felt 'easy', but I got confused with the buoy numbers. They used yellow and orange numbered buoys. I forgot to ask how many orange buoys they put out (they are numbered). I use them as a reference so I know how much more I have to go. So at this point I was just sighting and using my best judgement as to when to start turning in towards the shoreline. Before I knew it, I was up out of the water much faster than I expected. I knew what my swim time would have been with the 'regular' current vs no current, but this swim was ~5 minutes faster than that. Bonus. I had some 'money' in the bank in terms of time as a cushion in my pursuit of a PR.<br />
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I got out of the water and opted to skip the wetsuit strippers. I find it faster to get my own wetsuit off, plus I don't have to lie down and get yanked back up. I found my bike and quickly headed out.<br />
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The plan for the bike was to hammer it (in a certain power/watt range) for as long as I could hold on. I took a few minutes to get my cycling legs going and clear out of the crowd. I drove the bike course on Friday to see what the 'hills' looked like. The course was pretty much flat with a bunch of rollers. And the rollers were spaced out so you had some recovery time in between climbing up. And most uphills started with a downhill so you could use some momentum.<br />
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I was making quick work of the bike course. I hit the halfway point and hit the lap button so I could see a comparison later on when I downloaded the data. I saw what my 28 mile split time was and did some race math. If I kept the same pace, I would finish the bike ~2 minutes faster than what Danielle predicted. I knew that a negative split would be possible as the 2nd half of the course was slightly downhill. But would my legs be able to hold onto the pace I was pushing? I came to the one 'tough' climb on the course and just relaxed into it. I knew I didn't have to kill it as there was plenty of downhill to recover.<br />
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I kept looking at the garmin to be sure I was pushing the watts. I knew it would be difficult to maintain it because of the downhills. As long as the speed was there, I wasn't worried. I knew I was flying on this course. And before I knew it, I was back at transition for the last leg of the race. I wound up maintaining the pace and coming in 2 minutes faster than predicted. More money in the bank!<br />
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I put on my running shoes, hit the port-a-john, and went out on the run. I knew that barring a disaster, a PR was possible. I told myself to be patient at the run start in order to find my legs. After the 1st mile, I knew I had to pick it up a little. I was doing a lot of race math since the 2nd half of the bike. I had many different finishing times I was calculating for and what kind of run I needed for each. I knew I had to keep things moving if I had a shot at an aggressive finishing time. I was running well until mile 8, then the fatigue hit me like a ton of bricks. My legs weren't heavy, but they were cooked. Every step was awful. I pushed through the agony, focused on the time. I had one bad spot on the run where I was basically shuffling along, and it would wind up costing me my new goal time. I was never so happy as when I saw the 12 mile marker. I knew I had just a little more to go. I kept the feet moving and when I saw the finish line head, I picked it up some more. After I crossed the line I saw the Wingman. I doubled over with my hands on my knees and found it difficult to speak. I just wanted to be still for a few minutes. I nailed a PR by 11:45 in the half iron distance. I adjusted my time goal when I got to the run, but missed it by 2:05 - so close and yet so far.<br />
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But even though I missed my goal, it gave me plenty to think about for this offseason and what I need to achieve for next year. The positive was I was able to really push the pace on the bike and hold on. I was able to make it 8 miles into the run before I had trouble, but I was able to keep going and push myself to finish hard.<br />
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I ended my season much better than the 1st half. I really turned things around and was able to salvage a good season. It feels good to head into the offseason on a high note, that all of my work paid off. I know I am on the right track to having a great 2016 season that will finish with an Ironman race at Mont Tremblant, Quebec.<br />
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<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com0tag:blogger.com,1999:blog-651636530908908007.post-77486586720982800192015-09-19T16:49:00.001-04:002015-09-19T16:59:19.418-04:00Final preparation for AugustaToday was my last serious ride before my race next weekend. I was given a specific workout and I knew I had to hit the mark on it. The mileage was short, 30 miles, but the intensity was high. This was going to be an exercise in having to be comfortable being uncomfortable. I felt mentally sharp as I hammered away for the workout. In the end, I logged the mileage and hit the top end of the power range I was given for the workout. I didn't want to letup on the effort today. I was embracing the pain of the workout and, in an odd way, was enjoying it.<br />
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One the ride was over, I knew that I had done everything I could since June to set myself up for a great race next weekend. I've been riding in the hills, hitting tempo/threshold/VO2 workouts, worked on swimming technique, learned to love swimming without a wetsuit in the open water, and run in the heat of the day all in my efforts to prepare for Augusta. Working out alone helps me to really focus on the work I need to do and stay in the 'zone' to stay sharp. I didn't mind doing 50-70 mile rides alone as it gave me time to work on the mental training aspect. I've also tuned out a lot of the noise around me and turned that focused on me. <br />
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But one important piece I added was strength training. All along I knew it needed to be done, but I wasn't giving it my full effort. It was a huge missing link in my performance. I wasn't going in to each race as great as I could be.<br />
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Since Patriot, I committed two days a week, ~90 min each session, to my strength/power development. I started working with Steve Tria and Mike Carrozza and the gains were noticed immediately. I didn't want conventional strength training and their philosophies fit right in with mine. They were able to create workouts that fit in with where I was in my training cycle without wearing me down. They kept their watchful eye on me each time I was there. Just when I would lift something, Mike would appear and give me some verbal cue for posture, technique, etc just to be sure I wasn't going to do something stupid. When I would workout on Friday's, Steve would cue up the 80's cardio mix on Pandora. That alone would motivate anyone to get through a workout quickly. Heck, even young Mackenna would show me the proper way to use the bands as fashion accessories (headband, arm bands, scarf, etc).<br />
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After next weekend, I head into my longest 'offseason' in a few years. I don't plan on resuming my heavy triathlon training until early February. That doesn't mean I will be doing nothing. I have plenty of offseason goals to achieve that will help me spring into my training in February, ready to go. I am trying to sort out which races I will do next year (I am committed to Mont Tremblant 70.3 and Ironman Mont Tremblant - the rest is still up in the air). I need to figure out which races will help me sharpen my training specifically for Mont Tremblant. I find that adding racing to my schedule helps my actual training. I'm not one that can go months at a time just training. I need to race as a test to see how my training fits together. I also plan on getting into the gym a 3rd day during the week, which is tough to do with my work schedule. I plan on racing short distances this fall, as I do every year (5k, 4miles, 10k - at most). It gives me a nice speed boost and high intensity that is sometimes hard to match.<br />
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After seeing how I have improved in a short time, I can't wait to see what lies ahead. Even if I have a great race in Augusta, I know there is room to get better. <br />
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^^ truth</div>
<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com1tag:blogger.com,1999:blog-651636530908908007.post-88156726585172723762015-08-31T22:03:00.001-04:002015-08-31T22:03:34.625-04:00Racing the ClockThis past weekend I was up in Maine for the Challenge Maine Olympic distance triathlon. I was up at this venue in 2012, but a longer distance race. I wanted to go back and try my hand at a shorter distance there. Challenge puts on a great event and I wanted to go back. Lucky for me it fit into my schedule this year. I wanted to see if I could beat my best olympic distance time that I set last year.<br />
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The swim for this race can be a little more challenging than most races I do as it's an ocean swim. Most races I've done have a lake swim or are protected parts of open water. I didn't do too much ocean swimming this year except the Fire Island 1 Mile swim and then a swim in the bay a few weeks back with Danielle. I studied some video on how to enter/exit an ocean swim with surf. The race would take place during low tide, but I had to contend with a surf going out and in. The race organizers had a practice the day before the race so I went down to try my skills out. Also, I wanted to get used to colder waters. Most of my swims lately have been around the 80 degree mark, but this would be in the mid 60s.<br />
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The Saturday practice went well and I felt confident about the swim for Sunday. I was concerned that my swim time would be longer than originally predicted. I added 5 minutes to the time that Danielle guesstimated I would finish in. She concurred that it could be a tougher swim so the extra time was fairly accurate.<br />
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On Sunday morning, I went to transition to put air in my bike tires and setup my space. Once that was done, I went back to my hotel room which was near the start. I relaxed for a while, then put on the wetsuit and went to the start. We were put into a coral and then sent to the start line etched in the sand. I was so prepared for the start. Or so I thought.<br />
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<i>Beach swim start</i></div>
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When the announcer said "GO!!" I jogged towards the water. I knew sprinting would leave me out of breath. When I hit the water and began to dolphin dive to get through the low tide, I noticed the water seemed much colder. I suddenly had trouble breathing. I realized the cold water was a shock to my system. I tried to relax and do some tarzan-style swimming (head up out of the water). It wasn't helping. I was exhaling, but felt like nothing was coming out. I would look ahead and the buoy seemed so far out. I kept thinking "I can't believe my race might be over and I didn't even make the first buoy." I just kept breathing slowly and making forward progress via the tarzan swim. I kept telling myself to stop being such a f*cking coward and swim. Finally I was able to get my face back into the water and then I knew I was back in the game and I had to make up time if I wanted that PR.<br />
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I rounded the first buoy like I was shot out of a canon. My strokes were long and powerful. Suddenly I was passing a boatload of people. I was thinking "wow, when did I become a swimmer?!?!" I kept moving forward and swimming around people. I had 3 buoys to swim past before I make the final turn back in. I was there in no time. I rounded the last turn buoy and made my way back in. While sighting I realized I was stuck in an area of surf where I was being held in place due to the shifting water. I just dug in deep and pulled hard. Then I started making some forward progress. I knew the swells would be coming and I had to catch them just right to makeup some time. I wound up missing the first one, but I knew once I felt a surge in the water to increase my stroke/pull and ride the wave. Once I knew I was at the top of it I put both arms out in front and rode the wave in. I did this a few times until I hit the shallow water and did some more dolphin diving.<br />
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When I was able to stand up I looked at my watch and realized I smoked the swim, despite the hyperventilating due to the cold shock. I came in 4 minutes faster than the original predicted time and 11 min faster than the predicted time with the rough surf. Good thing as I would need all the time I could get since I had a 1/4 mile barefoot run to transition.<br />
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I got the wetsuit off at the beach, tucked it under my arm and ran like a bat out of hell down the road. I rounded the corner and down the next block to transition. The plus side of all that running was the sand was knocked off my feet.<br />
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I quickly changed into my bike stuff and headed out for the ride. My goal was to hammer the bike as hard as I could with no regard for the run. Danielle told me to just go for it and see what happens. So I followed her direction. The course starts uphill so I hammered it up and started the ride. The bike course is rolling with a few hills. It's a net uphill for the 1st half and a net downhill for the 2nd. I knew I could make up time as the ride went on. I never bothered looking at my power meter. I was going purely by feel today. Occasionally I looked down to see the mileage, but that was it. <br />
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The winds were light and I knew that would only help me on this course. The road conditions were fairly decent. No major potholes or rough patches. Before I knew it I was at the loop for the turnaround. I knew I had to put the hammer down now as I lost time on the 1st half. I kept pushing my pace. I needed the 2nd half to be ~6 minutes faster than my 1st half. I was doing a lot of 'race math' on the bike. I needed a PR in this race. It was a "PR or ER" effort now.<br />
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<i>Approaching the bike dismount</i></div>
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As I made my way back to transition, I was a little worried about my run legs. They felt a little tired from the effort. I can't lie, I was unsure about the run. I got off the bike and realized I only made up 4 minutes of the 6 I needed. Crap. I tried to make quick work in transition as I knew I had to really run hard to pull off a PR.<br />
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I changed shoes and grabbed my race belt and hat and bolted for the "Run Out" arch to get going. the clock wasn't going to stop ticking. I took a look at my watch and started with the 'run math' and what I had to run each mile in to get a PR. And that's when I noticed something. My legs were moving and didn't feel heavy at the start. Wait...what?!?! How did this happen? I grabbed a quick cup of water, took a sip to wet my mouth, then bolted. I made my way down the road and out of town. I passed a couple of people early in the run.<br />
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I was about a mile in when I stepped down on some uneven pavement and felt a loud SNAP in my foot. I saw stars and felt nauseous. It sounded like I broke my foot. This was the foot I had an injection in earlier this year for neuroma-like pain. I was still battling some numbness/hot spots on occasion so I try to watch where I step when I run. Not this time. This time I stepped right down and thought my season was over. I kept going, in denial, convincing myself that it was just my imagination. I didn't feel much after 1/2 mile from the misstep. Phew. I also noticed that the hot spot in my foot was gone. I still played it safe and watched my step. But a minefield was coming up - The Trail Section.<br />
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I knew I wouldn't be on the trail for long so I watched my steps carefully. I did land on one or two small rocks and didn't notice any pain. Thank goodness as I still had 3.2 miles to run. That snap in my foot must have been old scar tissue breaking.<br />
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I hit the turnaround and made my way back out to the road. I looked at my watch and saw that I was still doing well on time, but had no wiggle room for slowing down. I got more aggressive as I wanted to give myself as much cushion as I could in case my foot went south. I ran harder and faster over the last 2.5 miles. I had the run course etched in my head and anticipated each turn and where I had to be to make the tangents. <br />
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Ahead of me was the final turn before a long straightaway (3/4 mile) until the finish line. I was so focused on the time, I couldn't let up. I approached the finish chute and saw the Wingman. I gave him my customary "fist pump" and finished strong. I stopped my watch and saw that I shaved over 2 minutes off my previous Olympic triathlon PR. I also killed the run. I averaged over a minute faster per mile over the last 3 miles compared to the 1st 3. I was getting stronger as the race went on. I felt like I could have run longer, but was glad I didn't have to.<br />
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<i>Both feet off the ground, I was flying.....</i> </div>
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I put in a ton of work preparing for the 2nd half of the season. I've been getting stronger and faster and have one more race to unleash my fury on - Augusta 70.3 at the end of September. I didn't have that great of a 1st half season so for me it's important to turn this ship around and end strong.<br />
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As always, I don't do all this alone. Thanks to my Wingman for always supporting me; Danielle for providing me with an awesome training plan and not losing faith in me with things didn't look great this spring/early summer; and a new edition to my team, Steve Tria, who has helped me develop my strength and my bring out my inner "Cleaner".<br />
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<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com0tag:blogger.com,1999:blog-651636530908908007.post-64167849242513243592015-07-20T09:25:00.000-04:002015-07-20T09:25:25.816-04:00Magic in MontaukYesterday morning I went out to Montauk for the 20th Montauk Lighthouse Sprint Triathlon. This is one race that I don't hesitate to sign up for every year. I missed two years due to racing Ironman Lake Placid, but I was back this year. My last triathlon was in June at the Patriot Half but since then I've raced pretty much every weekend (running and swimming). I was eager to do this race.<br />
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I picked up my race packet during the week and got my stuff ready Saturday afternoon. This season I've put words or themes on my bike for each race. For Montauk, I wanted to get aggressive. I wanted <i>that</i> <i>race</i> where I just went hard from start to finish. So I went to a great source of inspiration, a friend <a href="http://www.multisportsoldier.com/sam-cila.html" target="_blank">Sam Cila</a>, and this single word echoed in my head:<br />
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<i>Attack!</i></div>
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On Sunday, Wingman and I got up at ass'o'clock to make the trek out to Montauk. The race has two different transition areas so he drops me off at the lower transition so I can setup my bike and get ready for the start, then he heads up to the upper transition to setup my run gear. He leaves the car there and takes the spectator bus back down to meet me at the swim start. Like every year/race, I am grateful for his help!!<br />
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In transition I had the good fortune of being on the same rack as a woman I knew from my previous job, Erin. She's an amazing runner and it was good to catch up again. We made the 1/2 mile walk down the beach to the swim start. Oddly enough, I was unusually clam before the start, as if I was just going out for a swim workout. I was reunited with the Wingman before the start. He wished me luck and I went into the water. I wished Erin good luck and swam to the start buoy.<br />
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The water was perfect! We had a little chop to deal with, but once you found the rhythm of the water, it was easy to swim fast through it. Each stroke felt powerful for me. I was really moving through the water with ease. I noticed after a couple of hundred yards that if I went another 10-15 feet out into the ocean (we swim parallel to the shore line) that the water had less swells, but I had a rhythm and opted to stay put. I didn't feel like I was being slowed down so I stuck with my plan. I was at the mid-point buoy before I realized it. I was also catching the guys in the swim wave ahead of me. I counted how many more buoys to go and hammered the rest of the swim. I don't think my cadence picked up, but for sure my pull/stroke got stronger. <br />
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I made the last turn and approached the beach. I was able to stand up easily and make a run for it up the beach. I peeked at my watch when I exited the water and noticed my time was ~3 min faster than I've ever swam at Montauk. But the timing mat was further up the beach so I had to run hard to actually record a fast swim time. Once up the beach I striped the rest of my wetsuit and made my way out on the bike.<br />
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<i>Leaving transition, heading out on the bike</i></div>
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There was no wind which was good and bad. The good news was no headwind to slow me down, the bad was no tailwind to take some of the load off me. This ride was going to be all up to me, which is how I wanted it. I stood up and powered out of the turn to get started. I just hammered down East Lake Drive to head to Montauk Highway. This course is fairly flat for the 1st ~9 miles so I knew I had to work to maintain my pace. I was passing riders on the road. I didn't want to get caught settling into someone elses pace. I was on a mission to bury myself today.<br />
<br />
Once I got onto Montauk Highway I headed west towards West Lake Drive. Again, I stood to power through the turn and not lose speed. I raced along the highway and then headed north along West Lake towards Gosman's. There's a loop down there where you turn around and head back up to the highway. This was my make-or-break moment. I knew I was riding well, but I couldn't let up. The course was about to get a little harder. There is one big climb and a smaller climb behind it, but first was the false flat. I kept shifting my gears to help keep me spinning. Before I knew it I was at the climb. It didn't look as intimidating as years past. This time I opted to "attack" the hill and I stood to power up it. Once over the top, I flew down the other side. I opted to not pedal and I tucked low to not lose speed. I used the momentum to carry me up the next hill, then flew down the other side. <br />
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Now I was in the home stretch leading to the run. I kept my effort level up all the way to the bike dismount. When I got off the bike, I remembered Wingman's description of where my stuff was laid out in transition. I found my run gear and started running before I even crossed the timing mat. I had to find my run legs.<br />
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<i>Start of the run</i></div>
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The first half of this run is hard. It's slightly uphill and that's always a challenge as you are just starting out a run. But I knew I had to keep going hard. I made my way into Camp Hero and was looking for people to chase. I wasn't worried about being passed, but I wanted to be sure I was giving it everything I had. I wanted to be very uncomfortable as I ran. When I made it to the halfway mark, I was running side by side with someone. Again I thought "Can she handle as much pain as me?" and then I put in a surge. Out of fear of being caught I couldn't let up, I had to keep up my "attack" and finish. Before I knew it, I was getting closer to the finish. I passed the 2.5 mile sign and noticed someone ahead of me that started in the swim wave ahead of me. I knew if I kept him in my sights, I would actually finish faster than him. He started 3 min ahead of me, but when I was doing some quick race math and calculating how long it took me to get to landmarks he passed I knew that unless I was walking, I would post a faster time.</div>
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I exited the Camp and made my way to the lighthouse. This course just throws one last punch at you to finish:</div>
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<i>Finish line is up the hill</i></div>
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I gave a few fist pumps towards the Wingman before the final turn as I knew I was having a fantastic race. I crossed the finish line with no regrets this day. In each event, I got stronger/faster. My bike power numbers went up as the ride went on. I was able to negative split the run (went faster as the run went on). I was thinking near the end of the run how everything seemed to click for me. I've had good races, but I've never felt like I've executed all 3 disciplines well. This was the first race in a <i>looooong</i> time where I can truly be happy with how I performed. I was firing on all cylinders today. I PR'd this race by 2min 36 sec, which for a sprint is a nice time difference.</div>
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<i> </i></div>
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I'm happy to have finally had that near perfect race. It doesn't come along often, but when it does, it's like magic! It gives me a nice confidence boost heading into my training for my last two races of the season. And confidence is something I was sorely lacking this season.</div>
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"Attack!" will be my theme for the rest of the season............</div>
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<i>Me and the Wingman </i></div>
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<i>(I'm thrilled that I don't have any post race cankles) </i></div>
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<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com2tag:blogger.com,1999:blog-651636530908908007.post-16041277344442211282015-07-05T17:10:00.002-04:002015-07-05T17:10:18.681-04:00Mid Season BreakA few weeks back, I raced in MA at the Patriot Half Ironman. This was one of two big races on my calendar for this season. I went into the season with the goal of getting faster at 'shorter' distances. I had a great buildup until May, then a host of small issues started eating away at me. My power meter started acting up and it really took a toll on my confidence and training. I wasn't sure what was wrong with it, but after a trip to the bike shop and some reading up on the manual, I was able to sort it out. A few weeks before my race, I was able to get accurate training data again.<br />
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Unfortunately I rolled into my race a little under the weather. I had some sinus issue that plagued me a few days before the race and it left me tired and fatigued which isn't ideal heading into the one race you plan your whole winter/spring around. But I got to the starting line and gave it the best I could that day. My training partner-in-crime Christa was also competing at the same race. My goal was to stay in her zip code during the race. We were fortunate enough to start in the same wave. <br />
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I highly recommend this race to anyone looking for a half iron distance. This r<a href="http://www.sunmultisportevents.com/Patriot_Half.htm" target="_blank">ace company</a> knocks it out of the park. They keep the race small (including the entry fee). The bike course is one of the most beautiful I've ever ridden. I will definitely go back and do this race again.<br />
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As far as my race execution goes, I met my goal time ranges for the swim and bike. But, typical me, my run fell short. Part of it was being under the weather, but most of it was mental. I really need to work on this aspect of my racing. I could tell during the run that I was losing focus and was letting my mind wander a bit. When that happens, all hell can break lose. My mind is like a small child, you need to keep it under control, otherwise it will run amok.<br />
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I managed to hold it together and finish 2nd in my division, but I was no where near the 1st place woman. Even on a great day, there was no way I could have come close. I did get a PR by nearly 3 minutes, but it wasn't what I was hoping for when I was planning this race earlier in the year. After the race I sat in my hotel room analyzing my race and figuring out what do I need to do to improve myself. Let me tell you, that was major soul searching going on that night.<br />
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Once I returned to LI from the race, I took 2 weeks off of any structured training. I basically took myself off the grid from my coach (with her blessing) and her group just to find myself again. My training consisted of "what do I want to do today?" Some days it was biking, others was running and occasionally swimming. I even had days of not doing anything. And that was OK. I really needed time away from it all to recover mentally.<br />
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One thing I did notice leading up to my race was that I missed riding my bike. On my way to work, I would see people on their road bikes riding. I missed my road bike. After Patriot I put the tri bike away and only got on my road bike. I found pure joy in just getting out and riding my bike. I could care less about how many miles I rode or how many watts I was producing. I just rode. I let the road and my mood dictate my route for the day. I took some roads that I haven't been on in years. And I loved it. Wingman dusted off his bike and we took a few rides together. It was nice to not worry about a workout.<br />
<br />
I took some time to catch up on some reading as well. I stumbled upon an article about racing and pain. Not the pain from injury that makes you stop running, but the pain you feel when you are going all out and your body is screaming to ease up. I was thinking back to my racing and training this year and realized that I was backing off at times when the pain was creeping up. I vowed to change that going into the 2nd half of this season. Last weekend I competed in the Run Around the Lake in Ronkonkoma. It's a 4 mile hilly run that I haven't done in a few years. I was excited to get back to it. It was my first run since the Patriot Half. The weather was nearly perfect for the race, overcast with mild humidity. My goal was to run this race hard and not back off at mile 3 when you begin the climb heading back to the lake. I did slow up a bit at this point, but that was more an issue with my race fitness (lack of intensity training) and not a mental block. I fared well (4th in my AG) despite my lack of speed work in weeks. I missed a PR by ~20 seconds.<br />
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This past weekend I ran a 5K in Oakdale (super flat course) and my goal was to see how long I could run when it really started to hurt. When the gun went off, I went out a little too fast (seems to be my signature move these days) but was able to settle into a hard pace. I knew I'd be passed by people, but I wanted to pass a few as well. The course was super flat which meant I didn't have to worry about a hill to slow me down. I would eye someone ahead of me and try to reel them in. When I got alongside someone, I would think "Can they possibly handle as much pain as I can?" and then I'd complete the pass. Completing a pass doesn't mean letting up. You have to keep going and put some distance between and not give them a chance to come back. I did this with each runner I approached. I lost track of how many people I passed, but my thought was the same each time. I actually felt strong with each foot strike as I ran. It was almost effortless at times.<br />
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In the end, I missed a PR by 21 seconds. At first I was a little upset, but then again I realized that I haven't done any specific speed work in weeks (except for the 4 mile race the prior weekend) so I really couldn't be too upset. But I am trying to develop more mental skill for racing and this race gave me a great starting point.<br />
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My being 'off the grid' ends today. I start training for the 2nd half of my season this week. I'm looking forward to training again. The next few months we are mixing things up and trying some different workouts to get me ready for Augusta 70.3 at the end of September. I'm tired of racing near the 'back of the pack'. I want to start moving up to the 'middle of the pack' and feel like I belong with the group . I want to compete, not 'participate', in the next few races. I know I won't be winning any races and that's OK. I'm not built for that. But I will be putting all the pieces in place to help bridge that gap to the 'middle' group. <br />
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<i>Let the pain & suffering begin</i></div>
Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com0tag:blogger.com,1999:blog-651636530908908007.post-65123344742123196502015-05-03T19:56:00.002-04:002015-05-03T19:56:30.359-04:00Working the plan........<div style="text-align: center;">
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<i>This weekend I was in NJ for the Bassman International Triathlon</i></div>
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<i>.6 mile swim, 31.1 mile bike, 5.1 mile run </i></div>
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This winter my training was based around some goals I set for my 'A' race in June. But the winter stretched out a little too long. I was stuck indoors for far too long and it was giving me a bad case of cabin fever. I was unable to continue training to the levels I was doing weeks earlier due to burnout. I was in need of a race. Badly in need. <a href="http://www.ironfitendurance.com/" target="_blank">Danielle</a> and I talked things over and figured Bassman would be a good training race for me. For me, a training race just means a super hard effort at set paces, etc without worry of the outcome. If I crash and burn during the race, I learn what went wrong and how to not repeat it next time. Or I can just bury myself and see how I perform. This was basically the plan for today. I shared a quote I found with Danielle: <i><b>"The race is only a vehicle to bring out what is there already."</b></i> Bassman would show me what fitness I had.<br />
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Before the race I got a message from Danielle and she gave me one thought to focus on for the race. No time goals, no power goals, just a thought.<br />
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On Friday I snuck in a quick open water swim to get used to the cold water temps and my wetsuit. It was a good swim and I had Danielle accompany me on her paddleboard in case I ran into trouble.<br />
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Knowing I had this swim under my belt, I wasn't worried about the lake temperature in NJ. I got an email from the race director saying it was 60 degrees in the lake. I knew I would be OK as my swim Friday was in temps just under 60. Except on race morning the dreaded announcement came out that the lake temp had dipped a little to 52 degrees. 52?!?!? Oh boy, that'll be a cold one. I grabbed a second swim cap so I could wear two of them to keep my head warm. I had my full sleeved wetsuit for this race. The asked us to get into the lake to 'warm up' and get used to the water. The worst part of it for me is when the cold water goes through the zipper and hits my back. Takes my breath away. I splashed some water on my face and swam a little. I was doing everything I could to prevent myself from hyperventilating once the gun went off.<br />
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When the race finally started, I was swimming comfortably. Well, as comfortably as one can when they are shivering and teeth are chattering. I was keeping my eye on the swimmers around me. I was anticipating people stopping or breast stroking and interrupting my rhythm. I wanted to be done with the swim as soon as possible. I did get caught in a few packs which made it hard to move around, but I kept going. The swim was a quick one (compared to last season) and I made my way up to transition to get ready for the bike. I felt great coming out of the water so I didn't lose much energy there. <br />
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I quickly changed and headed out on the bike. I've had some trouble lately hitting my power numbers in my workouts, so I was hoping that this race would give me a little boost/jump start to bring my numbers back up. I tried to get going right out of the gate, but I knew that was a mistake. My feet and legs were a little cold from the swim. I needed 1-2 miles to get my cycling legs under me. Once I got my rhythm, I pushed the effort. The bike was a two loop course with the 2nd loop being longer than the first. The course was flat which is good and bad. It's good for me because I am terrible at climbing hills. It's bad because you don't get any chance to use the downhills to recover. This meant I was going to be pedaling nonstop for 31.1 miles. I had no downhills for relief. I had to bury myself. The entire time I kept repeating Danielle's words in my head - I could hear her voice asking the same question over and over. And my response was to keep pounding the pedals and turning over my legs.<br />
<br />As I finished the 1st loop I grabbed a water bottle from an aid station and took a long drink. It was time to put my head down and bury myself for the 2nd and longer loop. My legs burned with each pedal stroke, but I couldn't let up. Not now. I kept pushing and pushing. Occasionally I looked down at my garmin to see what my effort was. The power numbers were not what I was hoping for, but the speed was faster than I anticipated. We lucked out with no wind on the ride but again, there is good and bad. No tailwind to assist and take some pressure off, but no headwind to slow me down. This bike outcome was going to be all me - no excuses. The last 10 miles of the bike I was flip flopping positions with one guy. I would ride up into the 'draft zone' and have to commit to making a pass. After a while, he would pass me. this went on for the last few miles. It was good for me as I wanted to keep up with him and also to hold him off from passing me to early. On his last pass he said "come on, we're almost there." One last time I heard Danielle's words and buried myself. My legs were in fire by this point.<br />
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Over the last two miles of the bike I started to think a little about the run. I was hoping my legs would hold up for the run. But I dropped the thought and figured I'd worry about it when I put my running shoes on. <br />
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By now I was in transition and getting ready to run. The Wingman was there cheering me on. When I came out to run, he told me where he thought I was in the standings. I told him 'no way, I think I'm in the back of the pack'. My legs did not want to turn over as I talked with him. He ran alongside me for a few yards to try and convince me that I might be in a better position than I figured. What if he was right? Crap, that meant burying myself again. Could I attempt to chase anyone down and improve my standing? Or do I have to run hard to hold off any challengers? Again, Danielle's words echoed in my ear. It was time to move.<br />
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The run surface was pavement and packed trails. I'm not used to running on the trails so I knew I would be a little slower. I tried to keep my pace up, or at least the effort levels. I had no clue where I was in the standings, but I certainly didn't want to lose a chance at doing something great. Once again, I had to turn myself inside out and give it everything I had. I was incredibly uncomfortable and was keeping an eye out for the mile markers. I knew as the run went on, I was getting hotter and my pace slowed down. But I had to try and make a go of it.<br />
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I was never happier to see the marker for mile 4. Only 1.1 miles to go then I could sit down!! I just had to keep pushing. I felt miserable out there, but that is what I had to do. I was fading and my pace was slowing.<br />
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The last 1/4 mile flew by and I was in the finishing shoot and thrilled to be done. After I crossed the finish line, the Wingman was there to great me. I was desperate for some water. I grabbed a bottle and found my results. I saw that I finished 1st in my age group. I was stunned. I actually asked the timing guy to explain to me if the results were correct. There was no way I could be 1st. He said as far as he knew they were correct.<br />
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In my wildest dreams, I never thought this was possible. It was a good test to see where I am at right now. I still have a lot of work to do to improve my bike before my big race in June. Plus it was nice to have a quick race to break up my training. I left everything out there today on the bike and run course.<br />
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I've earned my rest day tomorrow, but it's right back at it Tuesday. Not much rest for the weary.<br />
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<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com4tag:blogger.com,1999:blog-651636530908908007.post-49966225405776895072015-04-18T13:08:00.000-04:002015-04-18T13:08:42.477-04:00Veni, Vidi, Vici....... sort of.......I flew down to Chapel Hill, NC this weekend for the Tar Heel 10 Miler.<br />
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I think 10 miles is my favorite distance to race. It's long enough to
work you over, but short enough that it doesn't leave you completely
wrecked at the end. <br />
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I was looking for an early season race to help test and gauge my fitness. I picked this race because it fit into my schedule nicely (or so I thought). I had hoped to run outside more this winter, but mother nature had other plans. I had a few runs over the last month outside, but not the consistency I was hoping for. And the weather between NY and NC were vastly different. We only got 'warm' weather this last week, while NC is quite warm, almost hot.<br />
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I thought I had a good handle on the course layout/elevation. I thought it was fairly flat until mile 8.5 when the monster hill comes into play. This hill is ~1 mile long and ~200 feet of vertical elevation over that mile. I knew it would be brutal so my plan was to run a solid, hard effort for the first ~8 miles, then whatever happens over the last two is what it is. I knew this race wouldn't be a PR race, but I wanted to really give the first 8 miles a run for it.<br />
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I lined up at the start and waited for the horn to go off. Hats off to UNC for a great start. We were waiting in front of the Bell Tower and it chimed as the race began. I knew the first mile would be congested so I tried to take it easy. It was hard to move around and pass people. Clearly many runners didn't pay attention to the pace signs before the start. I spent a good deal of energy looking for holes to run though and then making a move to pass people. I also noticed that the course was rolling right from the start! There weren't many flat sections along the way.<br />
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I tried to keep my pace in check and not burn out too quickly. But with all the rollers, I could feel the effort taking it's toll. The heat/humidity didn't help either. I noticed it took me a little longer to recover after each time I crested an incline. When I reached mile 5, I felt like I had been running much longer than I was. But my mind always changes when I hit the half way, it's all 'downhill' from there. Except not in this case!!<br />
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Mile 6 we are rewarded with a nice long downhill. I took advantage of it knowing what was lurking ahead. My splits were pretty steady and I wasn't falling off.......<span style="font-size: x-small;">yet</span>. My legs were getting tired and my arms were fatiguing and I <i>still</i> haven't made it to the big climb yet.<br />
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At mile 8, I heard a few volunteers <strike>warning</strike> letting us know the hill was near. I turned a corner and there it was. It humbled me very quickly. This hill was a BEAST. I made my way up very slowly. There were a couple of sections of false flats, but otherwise it was up, up, up. I had asked Danielle Thursday night how big the hill might be and her response was "oh, you're going to feel it." Clearly that was an understatement. I was beaten down by this hill. And once the nightmare was over, I was spent. I still had a little more than half mile to go.<br />
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When I finally crossed the finish line, I was thrilled to be done. The only way to describe how I felt would be to take a baseball bat and beat each leg about 57 times...... each. Wow, that was one serious race course. While my overall time was not near my best times, I had a great 8 mile run like I was hoping for with a 2 mile slug-fest at the end.<br />
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I wasn't worried about the overall time as this was not truly a race for me. The purpose was to get a hard workout in. Had I been home, I might not have run this hard. It's nice to pick a race and just go in with the mentality of 'let 'er rip' and see what comes out the other end.<br />
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What came out today was a great effort for me to build on. During the race I kept thinking "my fitness stinks......I'm no where near where I was hoping to be.......my winter was a waste........" But stepping back to look at my splits for the first 8 miles and how difficult I found it to run in the heat/humidity and with the rollers, my thinking during the race was wrong.<br />
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But now it's back to NY to continue my prep for the rest of my season.........<br />
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<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com1tag:blogger.com,1999:blog-651636530908908007.post-21078107420090976812015-03-28T20:21:00.000-04:002015-03-28T21:04:19.250-04:00Freedom to FailThe last few weeks have been challenging. The weather makes it almost impossible to get out and workout. I've been able to get a few outside runs in, but cycling is a no-go. I've been doing all my workouts on the trainer and was starting to get major burn out. Yeah, I whined quite a bit about it <b><i><span style="font-size: x-small;">(ok, ok, a hell of a lot)</span></i></b> because I perceived the quality of my workouts as going downhill. I was having trouble with hitting my goals for the workout. I kept putting pressure on myself because I so desperately want to be better than I am right now. I was hearing people around me stating how much better they were getting, but I just didn't see that in myself. I was hitting what I perceived to be a ceiling in my workouts. No matter what Danielle tried to tell me, I just couldn't hear it.<br />
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This week was a recovery week and it gave me a chance to step back and look at the last few weeks. I was still doing all workouts as written (except one because I revolted that day and refused to do anything) and hitting the prescribed power/speed ranges. With the recovery time, I get more time to read and research. I loaned one of my books to a US Marine patient and we talked at length during his treatment about it. We talked about failure and what does that mean. We look at failure as a bad thing, something we want to avoid. Success is what we are all striving for and what is rewarded. For me, it is improving as a PT and an athlete. But we have to get somewhat comfortable with the idea of failure.<br />
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The 'freedom to fail' is quite a liberating concept. We learn most about ourselves and/or our processes when we fail - provided you actually sit down and analyze it. Why did you fail? What did you miss? What could have been done better? The other BIG component is - <i>why are you afraid to fail?</i> So what if you do? The sun will still rise the next morning and set the next evening. Learn from what went wrong and push forward. Success isn't a perfect linear progression. There will be setbacks. It's what you do or how you react during that setback that will define your success. Take the time to learn from it and move forward.<br />
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I decided I can't get hung up on seeing things as a failure. If I don't get a diagnosis 100% right, I can follow up at the next visit and adjust. If I miss my training goal for a workout, I can look at why it happened and correct it if I can. Sometimes fatigue happens or it's just not my day. I need to move on from it and not get caught in an endless loop of worry.<br />
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As long as I can learn from it, I can't be afraid to fail anymore. It's not just about getting </div>
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to the top of the mountain, it's what did you bring with you on the way down. It's the<br />
lessons you learn along the way and how you use those lessons to be better.</div>
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<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com0tag:blogger.com,1999:blog-651636530908908007.post-84720046763489559802015-02-01T14:24:00.001-05:002015-02-01T14:24:18.321-05:00FocusWhen I sat down at the end of my 2014 race season, I wrote down some specific goals I wanted to achieve this year. For 2014, it was about getting through the season and building my fitness. This year, it's about getting faster and competing more in my races.<br />
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<a href="http://www.ironfitendurance.com/" target="_blank">Danielle</a> and I sat down and talked things over last fall. She said she had a good plan for implementing my training to take my performance up a notch or two. She went to work hatching a plan for me. She said the winter season would include some weeks of swim, bike, or run focus which would allow me to work on certain weaknesses and allow me to improve. It means taking a step back from one discipline and ramping up another. <br />
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Prior to my Disney races, I had a run focus week. This past week I had a swim focus week. I swam quite a bit and worked on a few things that we felt were holding me back. It also allowed me to do some more volume as well. The week turned out better than I thought. I was faced with some challenging swims and they really took me out of my comfort zone. I completed each workout and feel that it's something I can draw on in races when the going gets tough.<br />
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This coming week is a bike focus week. I've been working on improving my power output the last few months and I performed a benchmark workout last week. My power output showed that the numbers are going up. This week should really test my legs and help build some more power.<br />
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I also had the opportunity to view my training metrics that she maintains for me in <a href="http://home.trainingpeaks.com/products/products-for-coaches" target="_blank">WKO+</a>. This software allows her to monitor how my body is responding to all the workouts she assigns. Without going into too much boring detail, she can see how I recover from workouts, how deep into a hole I am digging with my workouts, when I need a rest, when I'm ready to handle more volume/intensity, etc. We looked back over the last year and I was able to see how I went up/down throughout my heavy training loads. I have complete trust in her that she is looking at the big picture for me so I can just focus on my day to day without worry................Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com0tag:blogger.com,1999:blog-651636530908908007.post-68986068237391993682015-01-26T22:04:00.000-05:002015-01-26T22:04:26.396-05:00Taking a giant leap........My trip to Disney is already a week old. I survived running back to back races. I turned myself inside out for the 10k PR. The next day was the half marathon. I knew walking to the starting line that another hard effort or PR was not in play. My legs felt some serious fatigue, especially from running down the overpasses.<br />
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When the gun went off, I took it easy and decided to use the first 3 miles to warm up and get a rhythm going. I opted to not look at my watch for splits. I used the clocks at every mile to do some quick math and get a rough idea what my pace was. By the time mile 4 rolled around, I felt a little more comfortable running. I was zipping along until mile 10. Then my legs started getting tighter from the effort the day before. I had to walk a couple of times so I could stretch my legs. Starting to run after a break was excruciating. Each time I swore I would stop taking the stretch breaks.<br />
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By the time mile 12 rolled around, I told myself that this was it. The last mile of running and all I had to do was to keep one foot moving in front of the other. I could see the finish in the distance. When I finally crossed the line, I was so happy that the running was done. My quads were like rocks. I collected my medals and put on some warmer clothes. I walked back to my hotel to shower and change. It was nice to achieve this task of a back to back run and pull off a hard 10k the day before.<br />
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On my flight home, I realized something had changed. I was now able to be comfortable with being uncomfortable. Yes, that sounds weird. But if I wanted to achieve bigger goals, I needed to race on that edge. I had to be uncomfortable when racing and not let up. I was texting back and forth with Sinead after my races and she commented:<br />
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"<i>Getting stronger every time you dig deep"</i></div>
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I gave those words some serious thought on my flight home. I have to continue embracing being uncomfortable if I want to get better, faster, stronger..........</div>
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I had two bike workouts scheduled after my short recovery from the races. For my workout Saturday, <a href="http://www.ironfitendurance.com/" target="_blank">Danielle</a> gave me a choice of two bike workouts based on how I felt. I felt a little cocky and opted for the harder one. I looked up my power numbers from the last time I attempted it and decided to try and put out higher numbers. The workout was called "<a href="http://www.thesufferfest.com/training-video/nine-hammers-dec-18/" target="_blank">9 Hammers</a>" and that's exactly how you feel during and after the workout. I turned myself inside-out and outside-in while riding. I worked so hard during the VO2 sections that the Threshold seemed 'easy'. When the workout was done, I was in a sweaty, crumpled heap sitting next to the bike trying to take my shoes off. When I stood up, my legs felt like jell-o and my arms were rubbery too. The workout was a success. Or was it? I uploaded my power numbers from the workout and compared them to the prior workout. All 9 Hammers were higher than the previous 9. Yes, it was a success!! The fatigue in my legs was totally worth the effort. Once again, I was able to stay in the 'uncomfortable' zone and not back off. These are definitely things to build on!</div>
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Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com2tag:blogger.com,1999:blog-651636530908908007.post-65491694203159036192015-01-17T17:45:00.001-05:002015-01-18T19:47:59.288-05:00First Race of 2015And it was a doozy. Last spring I signed up for the inaugural Star Wars Half Marathon weekend and picking the 'Rebel Challenge' for my race. The challenge consists of a 10k Saturday and a half marathon Sunday. I spent the last two and half months getting ready for this race. I had a goal in mind of a PR for the 10k race. Realistically, I knew a half marathon PR would take too much out of me this early in the season. But the 10k is manageable this time of year.<br />
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I arrived in California Thursday and picked up all my race numbers/shirts. Last night we went to a hockey game in Anaheim to help pass the time. We left the game early (end of the 2nd period) as I had to get up pretty early this morning for my race.<br />
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My race clothes were already laid out. I just had to get dressed and walk out the door. The Wingman accompanied me to the starting corrals, then he bid me good luck and farewell. I was fortunate enough that I was starting in the first wave, which meant I would have to deal with less traffic running in front of me. Disney did a nice job for the racers waiting around. There were clips from the Star Wars movies to watch. Before I knew it, it was time to run.<br />
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I knew I had to go out and run hard from the beginning. The hardest part was running in the dark. The course was lit by street lamps, but it was still fairly dark out. I really had a hard time perceiving my pace so I knew this was going to be a hard effort.<br />
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<i>What today was all about</i></div>
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The first mile had 3 overpasses we had to climb up which means I get to use the downhills to make up time. <i> </i>We were out on the streets for the 1st mile, then tucked back into the park. I am not that familiar with the Disneyland grounds so between the darkness and all the turns, I was quickly disoriented. I think it was around 1.25 miles in when I thought "Crap, I have a ways to go still." It was a hard effort and I knew I had to keep it up. <a href="http://www.ironfitendurance.com/" target="_blank">Danielle</a> and I reviewed my goals for the race and I knew I had to go for it, otherwise I would regret it. Around the 5k mark, I just stopped thinking for a while. My brain just couldn't function while my legs were screaming. </div>
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<i>The Truth</i></div>
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I followed the course and was fortunate that there weren't too many runners ahead of me. That makes it easy to get through the aid stations. Only once did I give someone a light shove on his back when he crossed right in front of me without looking. I didn't want anyone getting in my way. I was on a PR mission.</div>
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I could feel my Garmin vibrating at every mile, but it was too dark to catch a look. I didn't want to mess with the backlight button. With my luck, I would probably stop the watch and mess up my run. </div>
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I saw the marker for mile 5 and the race clock. I realized I was making great time and then said "If you go all in now, you can shave off more time that you originally thought." I knew I had 1.2 miles left to hang on, so I dug in deep and asked my legs for just a little bit more effort. Thank goodness they complied and didn't revolt. </div>
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Before I knew it, I was coming around the final stretch. I could see the finish line and knew I had to make a run for it. I had 30 seconds to get to the line so I dug just a little deeper. I just had to hurt for another few seconds. When I crossed the line, I knew I had a great race. I shaved almost 2 minutes off my previous 10k PR.</div>
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I laid it all out there this morning. Looking back, I can't imagine where I could have run any faster. Sure, maybe if it was light out and I could have seen the course better I might have shaved a couple more seconds, but it would not have been anything dramatic. I ran as hard as I could today. Over the last few months I have gotten much better at being uncomfortable when running or biking hard. That's the key. If you want to get faster, you need to learn to not back off when the effort is hard. </div>
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All those workouts Danielle wrote to build my speed worked. I pushed hard hoping for a good result and I got it today. My running has gotten better over the last few months. Early to Mid 2014 it was all about keeping me healthy. Then late 2014 was about getting faster. And the 'getting faster' part isn't over yet.</div>
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But for now, I am focusing on recovery for the rest of the day. I have a half marathon to run tomorrow. </div>
<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.comtag:blogger.com,1999:blog-651636530908908007.post-75028137893307406092015-01-04T20:54:00.000-05:002015-01-04T21:01:54.379-05:00First race of 2015, coming up!!In less than two weeks, I will be toeing the line in California for the Star Wars race series.<br />
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I am signed up for the "Rebel Challenge" which consists of a 10k on Saturday the 17th and a Half Marathon on Sunday the 18th. It's been a few years since I've done a back-to-back race. The distances aren't too long for me, but it's the effort level that I'll be putting out for the races that will be challenging. I didn't sign up to 'coast' through these races. I plan on hitting the 10k hard and then hoping to still have some good legs for the Sunday race.<br />
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Over the last month, I've been doing some back-to-back longer runs to see how my legs hold up. So far, it looks promising that I can pull off two good races. My only concern is the temperature difference. I am used to running in 20-30 deg temps the last few weeks. The temperature in Anaheim is lows in the upper 40s and highs of low 70s. The highs don't bother me as the race starts at 5:30am. It will be on the cooler side for the start, but slightly warmer than I am used to.<br />
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<i>Words of wisdom for the race</i></div>
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Once this race is over, I am looking forward to some shorter runs for a few months before I ramp up for my races this summer. I've been working hard on the trainer for my bike workouts since the weather hasn't been too cooperative for outdoor riding. I've gotten a huge boost from the Sufferfest videos. Danielle has been assigning me some workouts based on the videos. They really are a good tool to help break up the monotony of traditional trainer workouts. </div>
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I'm not a fan of watching movies on the trainer (if you are watching movies on the trainer, chances are you are spending too much time on the trainer and not enough focusing on your workout). My longest workout on the trainer to date is 1:40 and it was full of threshold and VO2 work. I love reviewing my data at the end to see if I hit my power goals for each segment. And of course if I repeat a video every week or two, I like to compare my numbers to see if I had a better outcome. It should be interesting to see my progression as we get closer to spring.</div>
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Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.comtag:blogger.com,1999:blog-651636530908908007.post-16325258722895347622014-12-14T19:33:00.000-05:002014-12-14T19:35:46.660-05:00Recovery weekThis week was my first recovery week since I started back up again with my training. I could feel some fatigue in my legs at the end of my last build phase, but I was still hitting my workout targets. It was weird to have such a light week, but I know to take advantage of the down time as they will be few and far between. I had two rest days and other than working, that is what I did!!<br />
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This week I met up with <a href="http://www.ironfitendurance.com/" target="_blank">Danielle</a> for some one on one swim lessons, specifically flip turns. I understand the concept, but have trouble with the execution. After some fine tuning and lots of practice I am on pace for nailing it shortly. She also coaches a weekly <strike>ass kicking,</strike> I mean, swim workout, that never fails to leave me in a trembling, cramping ball of exhaustion at the end. This week was no different. I am playing with a tempo trainer that helps me improve my swim stroke rate. I use it for short swim efforts and it certainly has made a little bit of a difference. My 100/yd times are coming down a little. Obviously I cannot race with it, but I will train with it and try to improve my stroke turnover. And after the holidays I will hopefully meet up with Danielle for one last swim stroke to master - the butterfly.<br />
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My running seems to be getting better as the weather gets cooler. I hate running in the heat of the summer and count the days for it to cool off so I can run. This week I had two short runs at an easy pace to do. The paces are coming down and getting quicker, even at an easy effort. Finally!! I'm not fast by any stretch, but I am not super slow anymore.<br />
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I only had two bike workouts this week and it threw me for a loop. I feel I don't ride well with only two rides per week (unless I am totally exhausted). For future weeks, there will be at least 3 rides at varying paces. Today I ventured out with Christa for a short ride. It was a bit chilly out at first, but it warmed up in no time. As usual, we had a blast riding today and I baked some chocolate chip cookie bars for Christa to enjoy post ride as a thank you for coming out to ride the last few weeks.<br />
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With the holidays coming up, Christa is traveling and I will be alone to get my swim and bike workouts in. The Thursday night Iron Fit swims will be on hold after this week until the new year. But between now and then, I will keep my foot on the throttle with no letup. There's too much work to do before my first races of 2015.<br />
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<i>My sweet new thermal beanie</i></div>
Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.comtag:blogger.com,1999:blog-651636530908908007.post-83850822383251203082014-12-07T19:06:00.000-05:002014-12-07T19:06:39.182-05:00Doing the Heavy LiftingLast season I admit I wasn't very attentive to my strengthening routine. While I had a long, PR-filled season, I know I left a lot on the table in terms of performance. My leg strength was just not there. Not even close. I waited until my last big race was over at the end of September and set a target of early October to resume weight training. I developed a basic routine based around equipment I had at home (kettlebells, jump rope, plyo boxes, TRX, medicine balls, etc) and got started.<br />
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It didn't take long (1 workout) to see just how weak my right leg was. I had a lot of work to do. I focused on single and double leg strengthening. I worked on making myself symmetrical (right vs left equality) for both upper and lower body. My left side has always been the weaker side overall, but I want to change that this offseason.<br />
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Once I felt like I was making gains/muscle hypertrophy (~2 months) I headed into the gym for the heavy weights. Now, you won't find me on a smith machine or any machines at the gym. I strictly use free weights, (barbells loaded with plate weights and dumbbells). I perform compound movements (multiple joints at once) that target muscle groups instead of working out a single muscle. Machines serve me no purpose and limit/force you to move a certain way.<br />
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I have a few influences that I follow from material that I've read over the years. It's nice to finally put it all together. My program is basically 3 days a week of focused work (2 at home, 1 at the gym). I also squeeze in some smaller workouts during the day at work (a set of squats or dead lifts here and there with a patient). I keep my 3 sessions short, less than 45 minutes. <br />
<br />I can finally see my workouts paying off. On my long run yesterday, I felt my right glute muscle engaging every time I wanted to push off. I can maintain good running form longer into a run before I start breaking down. When I have been racing, I am able to maintain my pacing over the distance of the race - there is no pace drop off. I am much less sore and fatigued at the end of a run. I am getting the leg and core strength back to support myself when I run. On the bike, I am finding it a little easier to maintain a higher power output during my workouts.<br />
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I am on a recovery week this week, so after that I will ease into plyometrics to help build power/speed to go with my strength. This week I'll write up a basic program for myself and implement it soon.<br />
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It's exciting to see what changes this will bring to my training and racing next season, but I can see results already. My plan is to keep up with the strengthening throughout the season.<br />
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<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.comtag:blogger.com,1999:blog-651636530908908007.post-78664301413242088562014-12-02T20:58:00.001-05:002014-12-02T20:58:49.699-05:00Thanksgiving TrotLast Thanksgiving I was unable to participate in a turkey trot for the 1st time in quite a few years. I was 3 days post-PRP injection in my right patella tendon. Fast forward one year (and multiple races) later and I am back on the starting line of the Mattituck 5k Turkey Trot. I met up with some friends down there and was looking forward to going all out. I hadn't run a 5k in over a year. It was funny to think that of all the races I did this year, a 5k wasn't one of them.<br />
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<i>Bruce, Kristine, Vickie, Me (Scott was MIA for the photo)</i></div>
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I've been trying my best to put small goals into each workout or race. A few weeks ago I ran a 4 miler out in Lynbrook and set another PR. My focus for that race was to not letup for the last mile. My first mile was the fastest and the last mile was my 2nd fastest. I was pleased with how I held up (especially since I've done no real speed work in ages).</div>
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<i>Quite awkward looking as I'm going all out to the finish line</i></div>
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<i>(photo courtesy of Jennifer C. - Lynbrook 4 Miler)</i></div>
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<i>Since I didn't win any hardware, I was trying to steal it ;-)</i></div>
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<i>(photo courtesy of Jennifer C. - Lynbrook 4 Miler)</i></div>
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For the Turkey Trot, I wanted to go all out over the 3 miles and not letup again for the last mile. I had my garmin GPS watch on, but I wasn't going to look at it. Once again I was just going to race by feel and worry about the data later.</div>
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When the gun went off, I could feel my knee was stiff from standing around in the cold. It took about 1/4 mile to loosen up and not be cranky. I could also feel I was running a hard pace, but one I figured I could maintain. One thing I forgot is that the Mattituck course is not flat - it's rolling. I knew I was going to have to work a little harder than usual to maintain my pace.</div>
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I got through the 1st two miles feeling good and when I passed through the 2nd mile marker, I knew this was my chance to "go big or go home". </div>
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<i>This is all I thought about over the last mile</i></div>
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I kept a steady pace and knew the last 1/4 mile would be trouble so I had to make up some time in advance for the time I was going to lose going up a short, steep hill near the finish. Most people were running on the shoulder but I opted to run slightly out in the street to save time and my energy and not have to pass people or weave in and out. A straight line is the fastest line.</div>
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I made my last slight downhill and then came face to face with my nemesis - The Hill. Now mind you, this was not a long, grinding hill. It was very short and steep, but it's location made it difficult. I powered my way up it as best I could, but typical me, I stalled at the top instead of pushing harder (note to self - do some hill training this coming season). Once I got my bearings again, I bolted for the finish line. I knew I was going to make my goal time, but I started to think about my 5k PR time. For the life of me, I could not remember it. Turns out I came up 3 seconds short of my PR. Had this been a flatter course, or I pushed harder when cresting the hill, I would have broken it. That's what disappointed me the most. My last mile was my fastest mile, but my happiness was dampened by being so close to a PR. I was searching for another flat 5k to do over the next week or two, but realized I need to keep my eye on the prize. Specifically, this prize:</div>
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<i>Photo Courtesy of Susie R-K.</i></div>
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I am doing the <a href="http://www.rundisney.com/star-wars-half-marathon/" target="_blank">Star Wars Rebel Challenge</a> in January in Disneyland. It's a 10k on Saturday, then a Half Marathon on Sunday. It'll be an interesting challenge to run back to back races, but I think it's very doable for me. The finishers medals alone will be worth it!</div>
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Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.comtag:blogger.com,1999:blog-651636530908908007.post-46086012212096692862014-11-02T21:23:00.002-05:002014-11-02T21:30:16.928-05:00The basics behind running<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-vmTnCBjMV9U/VFbnwWxQanI/AAAAAAAABh8/Eeq5q6qH1F0/s1600/Run%2BSession.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-vmTnCBjMV9U/VFbnwWxQanI/AAAAAAAABh8/Eeq5q6qH1F0/s1600/Run%2BSession.jpg" height="212" width="320" /></a></div>
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<i>Mirinda Carfrae making it look easy</i></div>
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Running is a simple activity. You don't need much, except a pair of running shoes. One foot in front of the other at a faster pace than walking. But yet such a simple activity brings many people to my office for treatment. I see many injuries that can easily be avoided by following some basic guidelines.<br />
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<i><span style="color: blue;">"Too Much Too Soon" </span></i><br />
Right out of the gate many people take on too much mileage when they
start running. You need to give your muscles, tendons, bones, etc time
to adapt to the stress of running. When you run, you sustain over 3x
your body weight with each foot strike. Each minute you run you can
take up to 180 steps and for an hour run, that's over 10,800 steps. It
takes time to build up to this kind of stress. Start out with low
mileage, 3x week. When building your mileage, don't add more than 10%
each week. This is to allow your body to adapt to the stresses of
running.<br />
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Many of the injuries I see are runners that
are inconsistent with their training and don't allow for a gradual
buildup. You can't run 12 miles a week, then jump to 18. Same with the
long run. If you are at 8 miles, don't run 14 the next week. You
can't cram training. All it will do is lead to overuse injuries.<br />
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<i><span style="color: blue;">"The Hot New Shoes" </span></i> <br />
Many runners are attracted to what others are wearing on their feet.
One person has success with a shoe, so they think they will do well
wearing it as well. Or the shoe company has a great marketing campaign.
There are many different styles of running shoes out there for many
runners. It can take time to find what's appropriate for you. But the same
methodology applies to switching running shoes. You need to slowly
adapt to the new shoe. You can't be running 15+ miles a week and just
switch over to a different shoe. You need to look at the heel drop
(drop from heel to toe measured in millimeters). If you are in a shoe
with a big heel (8mm drop), it's a bad idea to just switch over to a 4mm
drop or less. Your foot strike can change dramatically. Perhaps you
were a heel striker and the new shoe makes you more of a midfoot
striker. Now you are placing stress on different structures of your
lower extremities that now have to be adapted to the stresses of
running. Slowly work in the new shoes into your rotation. Start with
10 min of each run wearing the new shoe, then go back to your older
shoe. Take things slowly as it can take 3-6 months to adapt to the new
shoes, depending upon the drop. And don't make a big jump in your
drop. If you are wearing a big, chunky heel and want to go 'minimal' or
wear a shoe with a very low drop, be patient. Make the transition in stages and take your time. <br />
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<i><span style="color: blue;">"Rest, It Does a Body Good"</span></i><br />
A basic building period in training comes with a rest week built in. It usually involves a reduction in weekly miles and time. It is during this week where your body rests and adapts to all of the training you did the prior weeks. When you are fatigued from the buildups, your strength goes down and your running form breaks down. This will make you susceptible to injury. Listen to your coach or training plan and take advantage of the down time. You will come out after that week recharged and stronger than before. Don't skimp on the rest.<br />
<span style="color: blue;"><span style="color: black;"> </span><i> </i></span><br />
<span style="color: blue;"><i>"Running form"</i></span><br />
<span style="color: blue;"><span style="color: black;">Heel strike vs midfoot strike vs forefoot - everyone has an opinion. In reality, there is no right way. There are many top runners that heel strike. We look at other things for running efficiency that don't include what part of your foot strikes the ground first. </span></span><br />
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<li><i><span style="color: blue;"><span style="color: black;">cadence</span></span></i></li>
<li><i><span style="color: blue;"><span style="color: black;">contact time with the ground</span></span></i></li>
<li><i><span style="color: blue;"><span style="color: black;">vertical displacement</span></span></i></li>
<li><i><span style="color: blue;"><span style="color: black;">impact force on landing</span></span></i></li>
</ul>
<span style="color: blue;"><span style="color: black;">These 4 items have a greater impact on your running economy over what part of your foot comes down first. The higher your cadence (170-190 steps per minute), you will improve where you strike the ground (with your foot under the hip). It leads to less soft tissue absorbing landing forces (achilles, plantar fascia, tibialis posterior, patella tendon, etc) and more absorbing through joint motions of the knee and hip. Higher cadence also leads to less contact with the ground. The less contact time you have, the less vertical displacement (how high you bounce up and down when you run). The less vertical displacement, the less impact force on landing you have. All of this makes you more efficient. But again, you just can't jack up your cadence to 180 and expect a transformation. It comes back to Too Much Too Soon - you need time to adapt. </span><i> </i></span><br />
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<span style="color: blue;"><i>"Running Gait Analysis"</i></span><br />
<span style="color: blue;"><span style="color: black;">If you have been dealing with running injuries or will be doing a lot of running to prepare for a race, a gait analysis might not be a bad idea. A good analysis would include a complete biomechanical and strength assessment as well. A great strength training program is important to go along with regular swim/bike/run training. </span></span><br />
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<span style="color: blue;"><i>"Don't Run Through an Injury"</i></span><br />
<span style="color: blue;"><span style="color: black;">If you are injured, get it checked out. There is a difference between being sore and being injured. Sometimes you can run through an injury, but it might require a decrease in mileage or frequency. And at times it requires complete rest while you rehab it. It pays to get it checked out early so you minimize the loss of training time. Find a good PT to help you find out whats wrong, why you got injured (was it Too Much Too Soon??), and how to get you back on track!!</span></span><br />
<span style="color: blue;"><span style="color: black;"> </span><i> </i></span><br />
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<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.comtag:blogger.com,1999:blog-651636530908908007.post-48779682045005845742014-10-22T20:53:00.000-04:002014-10-22T20:54:01.087-04:00Setting GoalsI wrote briefly yesterday about thinking ahead to next season and that I had a new set of goals. My 2014 season was successful and I owe that to being consistent with my training and trusting my plan. Now that I have laid a good foundation, it's time to build on that and improve. When planning things out, I looked at my performances from this year to see what I want to improve on. After some soul searching, I wrote up some goals.<br />
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Goal writing is nothing new for me. I do this on a daily basis for my job as a PT, but it's for other people. When a patient comes into my office for an evaluation, I have to diagnose the problem, identify impairments, create a 'problem list', and then write goals. The goals I write need to be measurable and specific for that patient. We follow a format of "ABCDE":<br />
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<li>Audience - who is expected to change</li>
<li>Behavior - what behavior changes or results are expected</li>
<li>Condition - under what circumstance will the result be accomplished</li>
<li>Degree - how much change will occur</li>
<li>Evidence - how will the change be measured (outcome measures)</li>
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Insurance companies look for these when I submit my evaluations. I need to be realistic when I write these up. Insurance companies have a general idea how long the rehab process takes for certain injuries. If a patient takes longer, they will question my effectiveness as a therapist. As you can see, goals need to be very specific. Generalizations just won't work.<br />
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When it comes to my training, I try to be specific as well. Very basic goals just won't work. There's another pneumonic used to help with this goal writing: "SMART"<br />
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<li>S - specific/significant</li>
<li>M - measurable/meaningful</li>
<li>A - attainable</li>
<li>R - relevant/rewarding</li>
<li>T - time bound/trackable </li>
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I set short, medium and long term goals. A short term goal might be on a week by week basis. I review my workouts for the week and set a goal based on that. I use a medium term goal that might be based on a month-long training cycle. Long term might be a goal that I am working towards over a season or a long training cycle leading into a 'A' race.<br />
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I also need to be mindful about what is realistic. I won't set a goal like "Finish an Ironman in 10 hours" when my last one was over 14 hours. I look at my previous times and if I am racing a similar course (or an easier course), then I figure for maybe a 5-8% change. I have to look at my previous times when figuring all this out.<br />
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My goals for this year are based on racing times and power goals (cycling). I also get an objective opinion on my goals as well. It's important to have a detailed conversation with my coach to get her input on what I hope to achieve. She will come up with the details to help me achieve my goals. With each workout, we analyze the data and see if I am on target to making my goals. <br />
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It's important to write your goals down. I keep a copy on my nightstand or on my phone so I see it every day and am reminded about what I want to accomplish. What are your goals for next year?<br />
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<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.comtag:blogger.com,1999:blog-651636530908908007.post-24711693540892471412014-10-21T22:11:00.000-04:002014-10-21T22:11:52.851-04:002015 is right around the cornerMy 2014 racing season is finally over. I completed the Army 10 Miler last weekend and squeaked out another PR. That makes 7 PR's over 9 races this season. There is no secret to my success. It comes down to consistency in training. I had a good buildup to my races and incredible recovery this season. I chose each race very carefully and had a purpose in mind for each one. I didn't race just to race. <br />
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Each race was used to help prepare me for Ironman Lake Placid. I didn't focus too heavily (mentally) on them and expend too much energy. I can't handle too many ups and downs that come with racing. My main goal that I was gearing up for was IMLP so I had to keep my mental focus sharp for that race. Any races leading into it, I didn't get too nervous over. I was able to tune-out the noise around me of other people training and not get caught up in what they were doing to prepare. I knew what I had to do and I trusted my coach's plan.<br />
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When IMLP rolled around, I really felt sharp and well prepared, thanks to <a href="http://www.ironfitendurance.com/" target="_blank">Danielle</a>. There was never a doubt in my mind that I wouldn't finish. It was just what time I would finish in. I went through just about every type of weather pattern that day, and I still managed to finish fairly well. After that race I had a little downtime prior to refocusing my efforts for the rest of the season. I used my Ironman training fitness to knock out a new PR in the Olympic and Half Iron distance events and then a few running races.<br />
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Right now I am in a month-long hiatus from any structured training. I am still training, but it's more of a "what do I feel like doing today?" and just doing that. It's a great mental break for me as I don't have to worry about getting the work done. I can relax and just enjoy the idea of working out. <br />
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I learned a few things this season that will hopefully stick with me to next season. I've been racing since 2003 and I think this season is where I finally learned a lot about myself (better late than never I guess). If you race and never learn anything or take anything away, then I think you are really missing out. It helps me goal plan for future races.<br />
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For 2015, I have a few races already in mind. I am using the same philosophy as I did this season: I will not race just for the sake of racing. Each race will have a purpose/goal that will help me improve. This process takes a lot of self-reflection on my part. Last month I sat down and mapped out what I want to achieve next season with my racing and what do I think I need to do to get there. It was fairly detailed and some honest criticism of myself. I typed up my goals and tentative race list and sent them along to Danielle. In a few weeks she and I will sit down and figure out what exactly I will need to do to hit my goals next season. I was very specific with where I want to be and am excited about my journey to get there. Next season won't be as long as this one was, but it will be just as important to me. <br />
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<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.comtag:blogger.com,1999:blog-651636530908908007.post-42722965996696698682014-10-05T22:03:00.000-04:002014-10-06T05:46:51.912-04:00It's been a while.....I haven't updated this blog since January of 2014 and it's time to 'dust it off'. Last I left off I had 2 PRP injections in my right patella tendon. I am happy to say that it healed quite nicely. Many things happened over the course of the year. One of the most important changes I made when it comes to my training and racing was to work with <a href="http://www.ironfitendurance.com/Triatlon-Coach-Long-Island" target="_blank">Danielle Sullivan</a> as my coach.<br />
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I was going to go the self-coached route, but coming off the knee injury I knew it would be wise to have someone objective leading the way. I spoke with her on the phone in early January and then we met in person. I knew after that meeting that she was a good fit for me. I had some ambitious goals for the season and I was concerned about how I was going to hold up. She let me dictate my run schedule for the 1st month as I eased back into running while she handled the bike and swim. After that, I was completely in her hands.<br />
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She's a very 'hands on' coach and I like that approach. Her attention to detail is amazing. She carefully tracked my progress and had me ready to go for all of my races. What I loved the most was the group atmosphere she creates with all of her athletes. I've met a good number of them and have the good fortune to consider them friends. Jose and I met up for track workouts and open water swims with Danielle in preparation for Ironman Lake Placid. Christa and I get together and do various workouts as she prepares for Ironman Florida. It really is a fun group to belong to. The group rides and swims are awesome. I love being part of the <a href="http://www.ironfitendurance.com/" target="_blank">Iron Fit Endurance</a> Team.<br />
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This season I had a full schedule:<br />
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<b>May</b><br />
Long Island Half Marathon (had a PR)<br />
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<b>June </b><br />
Quassy Half Ironman (solid race all around)<br />
Challenge AC (aquabike Iron distance)<br />
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<b>July </b><br />
Ironman Lake Placid (had a PR under some epic weather conditions)<br />
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<b>September</b><br />
Springs 10k (had a PR) <br />
Mighty Hamptons Olympic Distance (had a PR) <br />
Princeton 70.3 Half Ironman (had a PR)<br />
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<b>October</b><br />
Entenmann's Great South Bay 10k (had a PR - you see a trend here?)<br />
Army Ten Miler (next week)<br />
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This was by far my most successful and longest season since I've been racing (2003). I can't wait to see what improvements I can make next season. There's a lot of work to be done. I will sit down with Danielle next month and review my plan and goals for 2015. I already emailed her a tentative race schedule with some goal times/power on it. <br />
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So far this off season she has taught me some new swim strokes to break up my workouts. She's also added a weekly group swim workout starting this month. I love the idea of getting a 'push' in the pool from others in the lane. Anything that will make me faster........<br />
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I also worked with <a href="http://fuel4mance.squarespace.com/dina-griffin/" target="_blank">Dina Griffin</a> to clean up my race nutrition. Over the last year I had cleaned up my daily nutrition, but really needed help with my training/race nutrition. Dina was very instrumental in helping me with that. My race nutrition worked very well. No stomach or intestinal issues. She helped me come up with a detailed plan and it was actually quite simple. It worked like a charm and I was able to train and recover very quickly from my long workouts (and boy did I have many long workouts). <br />
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I had the opportunity to change jobs. I worked with Sinead when she owned the PT practice, but she left in December of 2013 to pursue new opportunities. I saw the writing on the wall and knew it was time to get out. I found a new job that is much closer to home. The added bonus is I work 4 days a week and have Friday's off. So far things are going well at the new job. They keep me busy and don't micromanage me.<br />
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Currently I am taking a few weeks off from structured training to give my mind and body a rest. I was very focused all season and need this downtime to avoid a burnout. My goal is to get back into the swing of training in November. I am really excited to see what is in store for next year!!<br />
<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.comtag:blogger.com,1999:blog-651636530908908007.post-43262286249058715262014-01-03T16:29:00.003-05:002014-01-03T16:29:13.830-05:00What have I been up to?Well, the last ~6 months have been pretty uneventful. I injured my knee in July running on a cross country course with some major downhill running. It was a little too much stress to the knee. When I woke up the next morning, I was in agony - patella tendinitis. I tried to rehab it and over time it felt like it was getting better. But when I ran the Army 10 Miler in October, that was the final straw. I was unable to squat, kneel, or bend (which are major components of what I do at work). Walking up/down stairs was painful.<br />
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I finally broke down and asked the doctor down the hall from my office for a prescription for an MRI. I was suspecting some tendinosis and a possible tear. Well, the MRI came back with that and more. Tendinosis, small tear and a 'stress reaction' of the patella. I knew the only thing that would bring me back fairly quickly would be a PRP injection. PRP is Platelet-rich plasma that has growth factors and and cytokines to bring about healing. This would pretty much be my last resort to get this to heal.<br />
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I scheduled an appointment with Dr. Paci @ Stony Brook. He's a great sports orthopedist and I knew I would be in good hands with him. I went with my MRI and we talked it over. He agreed that PRP was the solution. His protocol is 2 injections into the tendon a week apart. He uses diagnostic ultrasound for accuracy of the injection. The only major downside of the injection was I had to pay out of pocket for it as insurance won't pay for it. Each injection was $500 ($1,000 total).<br />
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So right away I agree and they bring in the equipment. He left the room and his PA and the nurse drew about 15cc of my blood and spun it in the centrifuge to separate the blood cells from the plasma. When it's done it looks like this (but less fuzzy):<br />
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<i>The yellow/clear fluid was injected back into my tendon</i></div>
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Then the doctor came back in and performed the injection. I think he used the biggest gauge needle he could find. I have to say the needle didn't hurt, but the pressure from all the fluid going in was incredibly uncomfortable.</div>
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<i>The yellow stuff outside my leg is the ultrasound gel. </i></div>
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<i>All of that yellow fluid in the syringe went into my tendon.</i></div>
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<i>The big black section is where my tendon was breaking down</i></div>
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<i> All of that missing tissue.......</i></div>
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After the injection I got down off the table, was handed some crutches and a prescription and told to return the next week for injection #2. My instructions were very specific - no NSAIDs, only tylenol; ice it like crazy to bring down the acute inflammation. And NO RUNNING. No worries there as I couldn't even walk.</div>
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The next two days I spent on crutches trying to gently load my leg. Once I could walk normally, I got on my bike trainer in the basement and gently pedaled for ~10 minutes. I started doing some basic rehab stuff to load the tendon. Before I knew it, I was back at Stony Brook for injection #2. </div>
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For some reason injection #2 was more uncomfortable than #1. It seemed to take longer as well. The injection itself is maybe 10-15 seconds, but when you are very uncomfortable it seems like minutes. I reviewed my rehab plan with the doctor and he was on board with it.</div>
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I survived this injection and repeated my same protocol. After a few days I was off the crutches and working out. I did some cycling (indoors), walking, squatting, dead lifts, kettle bell exercises, etc. 1 week after the 2nd injection I started some easy rowing. I was progressing with no major set backs. Just prior to Xmas, I started noticing that I would do things at work (squat, etc) and it wasn't until after the activity that I realized it didn't hurt. Needless to say I was thrilled. I started to jump rope for low level plyometrics to prepare myself for my return to running. I had a soft date of January 4th to begin running if I had no pain.</div>
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Earlier this week I was doing 12" box jumps with no pain after activity. This was a huge step. I was that much closer. I was testing the tendon with every activity. I wasn't necessarily monitoring for pain during activity, it was coming down to how it felt 24-48 hours afterwards. So far, so good.</div>
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I went on 3 hikes with my friend Teresa and the Wingman. I brought my trekking poles to help offload the knee. We had two 6 mile hikes with almost 500' of elevation and one 7.7 mile hike with almost 600' of elevation. The last hike was New Year's Day. I brought the poles but didn't use them until 5.5 miles in when I was getting tired. I mentioned to Teresa that my plan now was to run for 10 minutes January 2nd if I felt good after the hike.</div>
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Well January 2nd rolled around and my knee was sore and tired. I erred on the side of caution and skipped the run. There was nothing to be gained by pushing it. I've waited 5 weeks to run, what was one more day. When I woke up this morning to a blizzard outside I headed down to the treadmill and warmed up. I then set my timer for 10 minutes and off I went. The time seemed to fly by and I felt great. But when 10 minutes arrived, I stopped running and continued to walk. Once the workout was done I was ready for the next test. In the past, when I would step down from the treadmill I would get a sharp pain in the knee. Not today! Progress!! I was so relieved to feel nothing. I did my regular rehab afterwards. We'll see how it feels tomorrow.</div>
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My 6 week ortho follow up is Tuesday. Got my fingers crossed that when we look at the ultrasound, that black hole is smaller, if not gone. I've got big things planned for 2014 and I can't have this slowing me down anymore.</div>
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<br />Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com0tag:blogger.com,1999:blog-651636530908908007.post-71945758744017387482013-01-13T20:06:00.002-05:002013-01-13T20:06:41.245-05:00Things I learned todayThe weather was not cooperative for a ride on the roads, so instead I dusted off the mountain bike (MTB) and went to an easy trail with the Wingman, Teresa, Crazy Mark, and Claudia. I don't MTB much because it never seems to end well for me. I get all squirrely on the trails and become my own worst enemy. I told the Wingman that I was going to 'wear my big girl pants' today and try not to cry.<br />
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We unpacked the Element at the trail, greeted everyone, and then proceeded to enter the trail. I was 3rd in a line of 5 riders. Immediately I was not happy. I was slow to find my groove and slowed down to a snails pace through some of the tight turns, especially the right turns. I can be very unpredictable and didn't like the pressure of possibly impacting the ride of those behind me. At our first stop ~3 miles in, I told Crazy Mark and Claudia to ride in front of me a let me bring up the rear. Now I would be able to relax and ride my own pace and not worry about what was behind me.<br />
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As a group we made it through the first loop without any problems. Crazy Mark stopped after the first loop and bid us farewell. We grabbed fresh bottles and headed back in for a 2nd loop. Wingman led the way with Claudia, Teresa and then me bringing up the rear. I was almost enjoying the ride. I kept my own pace in the back and could take my time around the turns.<br />
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At the halfway point, we stopped for a moment for a breather, then off again. The only near-mishap was when Teresa's back wheel almost slid out from underneath her. I watched it happen in slow motion and she managed to stay upright by grabbing a tree. So there she was, stopped with her arms wrapped around a tree. I immediately said "Wow, Teresa, I never knew you were a tree hugger."<br />
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After we finished the second loop and stood at the cars, I was proud of the fact that I didn't <strike>cry or poop myself</strike> have a near miss. The Wingman told me he was happy that I wore my big girl pants and came out to ride. At least I know now that in the event of not being able to get out on the roads, I can head into the trails and get my workout in. I know the Wingman enjoys the trails and it's nice to balance out our rides so he can play like a kid in the woods.<br />
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<i>Blue lines represent the trail we rode</i></div>
Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com0tag:blogger.com,1999:blog-651636530908908007.post-47831309091771182972012-12-02T22:37:00.002-05:002012-12-02T22:37:34.803-05:00Running in a fogThis weekend brought me to Annapolis for a half marathon. I signed up for this race a while ago, but recently got an email from ObiJen about the timing of the race and my upcoming season. The big concern was the mileage buildup required for the race and running too hard this time of year. The priority is the downtime to rest myself for next season. So I agreed to just run 13.1 miles and not race it.<br />
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Race morning arrived and the Wingman and I walked to the race start. Our hotel was close to the start/finish so we didn't have to mess with driving/parking. It was pretty cold in the morning, but I knew once I got running I would warm up. The great debate is what do I wear. I have to say I nailed my clothing perfectly for this race. The only change I thought about during the race was maybe a short sleeves and arm warmers so I can make adjustments on the fly.<br />
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I waited until the last minute to strip down to my race clothing. Right after that we made our way to the starting line so I can be in the crowd to keep warm. The race started very unceremoniously. I didn't even realize the horn went off. I saw the crowd start moving so I wished the Wingman good luck and was on my way. It's an odd start to the race as you run through the parking lot of the Navy-Marine Memorial Football Stadium. After that they turn you out onto the streets of Annapolis. It was pretty overcast and foggy so I left my sunglasses on top of my hat as I ran. I figured as the sun was coming up I would put them on, but that morning, the sun never came out. The entire race was run in a fog.......<br />
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Within the 1st two miles there were a few short inclines in the road. I remember looking at the elevation profile and thinking the hills didn't come into play until much later, but here I was less than 1 mile in and there was a small hill. I took it easy going up knowing that if I spent too much energy too soon, I would blow up later. This was going to be a long run and I had to pace myself carefully. But being true to my jackass nature, I bolted down the hill. I would repeat this pattern all race long: easy up, jackass down.<br />
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By mile 3 we were in downtown Annapolis running towards the waterfront. I would love to tell you the view was nice, but as I mentioned before, it was foggy and I couldn't see far in front. We circled around the dock and then over past the Naval Academy. Over the 1st 4 miles the course was rolling. I had my Garmin watch on, but kept it under my sleeve and did not look at it. Since I was just supposed to 'run', I wasn't worried about what my mile splits were. What also helped was there were no clocks on the course at the mile markers to distract me. I just kept it comfortable........well, as comfortable as I could on the rollers.<br />
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I kept cruising along and around mile 5 1/2 is the bridge that runs over the Severn River. It seemed like it went up forever. The fog kept the top hidden, which I guess is a blessing so I couldn't see how far I had to go. For all I knew, Brigadoon would appear when I got to the top.<br />
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After a long haul up, I crested the hill and 'jackassed' my way down. With the dense fog, I had no idea how long it was until I reached the bottom. But as soon as I reached the bottom, there was another small hill to run up. This begins a long out/back section that I knew at some point I would see the Wingman on the course. At the far end of this section is a turnaround with an aid station. I grabbed a cup of water and sipped a little and prepared myself mentally for the final few miles of the race. I knew I had to get back up the hill to Brigadoon. I did see the Wingman and we high-fived as we passed. He was looking good so far. I wished him luck and made my way towards the bridge.<br />
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The fog was still thick so once again, I had no idea how high up I had to run. I kept my head down and feet moving. It was tough, but I made it up the hill and, you guessed it, 'jackassed' my way down. I felt in control at this point, but the fatigue of the hills was getting to me. I only had ~2 miles to go now.<br />
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The last two miles were clear as day to me. The first thought I had was that I was glad my foot was holding up so far. I avoided any rough sections of pavement to spare me from any pain. The second thought was how well I was doing by only drinking to thirst. My water consumption has been cut down a bit and I can feel it in the longer runs. I don't feel quite so bloated in my hands and legs. I'm no longer worried about any formula for how much I need to drink and when. It's just a matter of I grab a cup if I need it and drink as much/little as I feel is needed. For the Army 10 Miler, my training runs, and now this race it is working well for me.<br />
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Just before the mile 12 marker was the last water station. I wanted to grab a cup, but was slowed to a walk in order to get a cup. It was a small station that was undermanned so I had to wait a split second for a cup. I looked up a noticed that the station was right at the bottom of a small incline. I opted to walk the 50 feet up and then start running. When I saw the mile 12 marker, I decided to look at my watch. I was incredibly surprised at the time I was making. I knew that unless I completely walked the last mile, I would break a soft time goal I had set since I wasn't 'racing'.<br />
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I knew I wanted a strong finish so I picked up my pace a little over the last mile. And then, the foot haunted me. There was a short out/back on College Road and the turn around was over cobble stones. It was the most nerve-wracking 6 feet on the entire course for me. I slowed down so I can place each foot strike directly on a stone, not the edge. It's like walking through a mine field. And of course I missed the last stone and caught an edge of a stone. It sent shockwaves up my leg for a moment. I made it 12 3/4 mile and to almost get stopped in my tracks by a stupid stone.<br />
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I shook it off and wanted to find the finish line. The course winds back through the parking lot of the stadium to the finish line. After crossing the line, I stopped my watch and hurried to find the people with the mylar. Now I was freezing. The post race swag was nice - a running hat and finisher's medal. I grabbed them and then made a bee-line to the baggage drop off to get my clothes. Once I got dressed I had to find some food. I was getting hungry.<br />
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After I ate, I waited for the Wingman to finish. After he came across, we repeated the clothing and food pickup, then began the walk back to the hotel. Once we were safe in the room, I took the longest hot shower of my life. If I could have taken a nap in there, I would have.<br />
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Later in the day I checked the final results. I knew I set a PR, but wanted the official race time. It's been 6 years since I've run my fastest half marathon, and in this race I crushed that time. Looking back, this was the easiest I have ever run 13.1 miles before. By no means was this an easy race, but I never had that feeling that I went out too hard and paid for it dearly on the back end. It wasn't a perfect run, but I felt like it was a solid day out there.<br />
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I feel good about where I am at with my fitness. The next few weeks will be easy for me. No crazy training, just some work to keep my fitness. The real work begins soon enough, but for now I will enjoy this coming month. Bring on the offseason!!Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com0tag:blogger.com,1999:blog-651636530908908007.post-87949350157366746512012-11-23T08:53:00.002-05:002012-11-23T08:53:49.156-05:00Turkey DayYesterday was Thanksgiving, or Turkey day. I think it should be called "Stuffed Fat Pig" day since that's what I wind up feeling like by the time dessert rolls around. To prepare for an afternoon of non-stop eating, the Wingman and I had a full morning planned.<br />
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We started out in Mattituck for their annual 5k Turkey Trot. We haven't done this race in years, but were looking forward to racing a little closer to home. My goal for this race was to just run it 'at a trot pace'. The "PR or ER" machine was turned off for the day. It's a nice course that's relatively flat. Only near the end do you have one short hill to get over before the finish. After I finished, I waited for the Wingman. We went into the gym and grabbed some fruit and water, then bolted home to get some more activity in before the eating began.<br />
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Since Wingman's been working crazy hours, we haven't had a chance to ride together so we grabbed the road bikes and went for a ride. The temps were a little cool at the start, but within 10 minutes I was nice and warm. There was a little wind to contend with, but nothing too strong. We pedaled along for close to 2 hours, working up an appetite.<br />
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Once we got home, it was time to shower and get dressed up for dinner. We drove to Dolores' house where the main guest Mr. Louie was waiting. As usual, I ate way too much food. But I had a great time and that trumps everything.<br />
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So I sit here today, like a bloated fat pig, trying to think of how to get my fat ass off the couch. I have a half marathon in one week so I need to work off the turkey bloat in a hurry!!Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com0tag:blogger.com,1999:blog-651636530908908007.post-25226354015639567632012-11-18T18:45:00.002-05:002012-11-18T20:25:18.609-05:007 seconds<div style="text-align: center;">
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><i><b>"To keep from decaying, to be a winner, the athlete must accept pain--</b></i></span></div>
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<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px; text-align: left;"><i><b>not only accept it, but look for it, live with it, learn not to fear it."</b></i></span></div>
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<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><i><br /></i></span></div>
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Yesterday I made the trek into Lynbrook for the "Fly with the Owls 4 Miler". It's a long ride, but it gives me the opportunity to meet up after the race with some friends to catch up. I did this race 2 years ago but was sick last year. So this year I was going to do everything in my power to stay healthy and get out there.</div>
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The night before I looked up my 4 mile PR to see if a new PR would be a possibility. It wasn't a completely far fetched time for me, but I knew I would have to run pedal to the metal or live up to my new motto "PR or ER". </div>
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With fall races, judging how to dress can be tricky. What made the decision difficult yesterday was the dreaded windchill effect. It was supposed to be a little windy with temps feeling like it would be close to 10 deg cooler than it really was. Then you have to do the running math and add 20 deg to that since that's what it would feel like when you are actually running. I decided to wear a compression top and a lightweight long sleeve shirt with my running shorts. I felt cold before the start of the race, but once I was in the middle of the crowd waiting at the starting line, I warmed up. </div>
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Once the horn went off, I bolted down the road. I wanted to get out of the crowd a little bit so I could settle in. The first mile is pretty straight-forward. After that it gets a little crazy, like an ADHD dream, lot's of turns.</div>
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<a href="http://1.bp.blogspot.com/-zbkrVT5hrGE/UKlntEHs3II/AAAAAAAABZw/btQODfoy0Ok/s1600/course.tiff" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-zbkrVT5hrGE/UKlntEHs3II/AAAAAAAABZw/btQODfoy0Ok/s400/course.tiff" width="373" /></a></div>
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<i>arrows highlight the first mile</i></div>
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I wore my garmin GPS watch, but I knew the event would have timers at each mile on the course. When I rolled through mile 1, I was on a good pace. Not too fast, not too slow. But I could tell I was getting very warm. The two shirts were causing me to overheat. Since my race number with timing chip was attached to the top shirt, there was no way I could easily remove a shirt while running. I just figured <i>"how bad can 3 miles be?" </i>The answer is: pretty bad.</div>
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All I kept thinking was how long that 2nd mile felt. I didn't want to slow down much so I found someone to stay with. I also used this person as a shield when the winds picked up a bit. I tried to match them stride for stride so I could keep pace. When I finally got through the 2nd mile I did some race math. I was still on track to PR. But I also felt like it would be a hard 2 miles to go. I felt like I was out there much longer than the race clock showed. I was in agony and the only way to make it stop was to get to the finish as quickly as possible.</div>
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I now began the craziness of the turns on the course. This organization does an outstanding job of marking the course and controlling traffic. There are volunteers at every turn with signs and pointing which way to go. I would have said 'thank you' but speaking was just not an option. I was deep inside the hurt box. My pacer was now long gone and I was on my own. I tried to latch on to various runners, but I kept yoyo-ing back and forth. A big mental game went on in my head. I was thinking about just slowing down and taking it easy, but when I passed the 3 mile clock I knew that if I could just hang on a PR was mine. All I had to do was hold it together.</div>
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This last mile was one of the hardest miles I've ever run. The turns were disorienting and my fatigue was making it worse. My legs and arms were getting heavier. I kept thinking <i>"this must be the last turn....no, this must be the last turn..... no wait, THIS must be the last turn." </i></div>
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Finally I did make it to the last turn. It was now a straightaway. The strangest sensation came over me. I looked to the side of the road and thought "<i>that looks like a nice place to lay down." </i>What a bizarre urge. Needless to say I fought it and did the best I could to pick it up to the finish. I saw my friends just before the finish. I looked at the clock as I crossed the line. I managed to just hang on and PR by 7 seconds. Holy crap. I worked that hard and suffered that much for 7 seconds. Clearly I have accepted the pain and learned to run through it. It wasn't easy at all, but I know what it feels like and survived it.</div>
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<a href="http://3.bp.blogspot.com/-Auzkk5t-o0U/UKmKRxBf1cI/AAAAAAAABaY/6nBIU5c85xc/s1600/S&G.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://3.bp.blogspot.com/-Auzkk5t-o0U/UKmKRxBf1cI/AAAAAAAABaY/6nBIU5c85xc/s400/S&G.jpg" width="400" /></a></div>
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<i>Photo courtesy J. Cordello </i></div>
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After the race my friends and I went to a diner for breakfast. I just remember inhaling by breakfast and chatting away. Our time together ended too quickly and I was back in the car heading home. I passed out on the couch and took a serious nap. </div>
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When I got up my legs and arms felt like jelly. It took my quite some time to get over that race effort. Who knew that 4 little miles could hurt so much.</div>
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Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com0tag:blogger.com,1999:blog-651636530908908007.post-6119276070527321162012-10-24T21:29:00.000-04:002012-10-24T21:29:39.411-04:00Putting the puzzle togetherA year ago I sat down to plan out my 2012 racing season with the goal of an Ironman race in 2013. I completed Ironman Lake Placid in 2006 and then my life was too busy to be able to dedicate the time to training. It takes a commitment in time and effort to get yourself to the starting line. I knew I would not be able to give it the proper effort until now.<br />
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I originally had a different Iron distance race in mind, but as the year went on, I decided to return to Lake Placid to improve on my last performance there. Looking back, I didn't have the right pieces in place to make it really successful for me. I was still relatively new to the sport and didn't have a lot of distance fitness in the bank. I was able to complete the race, but I don't think it was a success. This time around I am starting to put the small pieces in place to lay the foundation for the bigger pieces.<br />
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The first thing is to look at yourself and really think about what it is you want from this process. Every one has a reason as to what motivates them to accept the challenge. This is important because as the training gets harder and things get put on the back burner for your training, you need to remember why you are doing this. I saw a great quote earlier today that sums it up for me:</div>
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<span style="font-family: Times, Times New Roman, serif; font-size: small;"><i>"Our biggest challenge isn’t someone else. It’s the ache in your lungs. The burning in your legs. And that voice in your head that yells “CAN’T,” but you don’t listen. You just push harder. And then you hear that voice whisper, “can” and you discover that the person you thought you were is no match for the person you really are."</i></span></div>
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Just remembering this makes the journey to the starting line a little bit easier...........</div>
Wingnuthttp://www.blogger.com/profile/10501616492852992443noreply@blogger.com0