What To Do?

New Jersey State Triathon - Sprint or Olympic? 

I am going to sign up for the NJ State Triathlon today, but I don't know which distance I should pick.  I have only ever done the Sprint race, primarily because the Olympic distance always sells out before I have the funds to pay for the entry.  Thus, I go with the Sprint distance and I am happy with that.  Well, it appears that neither race is sold out yet, so I actually have a choice this year.  Problem is, I don't want a choice, I like to have it pre-determined which race I will be doing.  Here are my thoughts on each:

Sprint Distance

• I missed the top 50 last year by 30 seconds and I think I could really do well this year...maybe place in my age group
• The race is on Saturday instead of Sunday, so I will still have the rest of the weekend left to do with as I wish
• Since I would be done in just over an hour, my wife and kids wouldn't be too bored
• My Ironman training doesn't call for an Olympic Distance race until mid-August
• I won't be totally wiped for a long run or ride on Sunday as part of my training
• Packet pickup is on Friday night from 5pm - 8pm....a bit inconvenient

Olympic Distance

• The first year of this race I was signed up for the Olympic but went with Sprint because of poor swim training
• A lot of triathletes I know will be doing the Olympic distance
• It would be a good test for me on a fast course to see how I stack up again other area triathletes
• Packet pickup is on Saturday, Noon - 6PM, I could go earlier and watch a bit of the Sprint event
• I would be subjecting my family to two and half hours of watching me race
• I'm planning on doing another Olympic distance tri only two weeks later (Steelman Triathlon)

I think that last bullet pretty much decided it for me.  I think doing the Sprint Distance is probably the way to go this year.  It just fits better into my training and it won't weigh too much on my family from a spectating perspective.  Plus, I think I have the potential to really improve this year and knock some significant time off of last years PR.

Maybe next year I can try the Olympic distance.

WET, COLD, WINDY....and did I say WET!

Is it too much to ask for a sunny day, temperatures in the low 60s, and a slight wind that is just enough to keep you from getting too hot?  Really, can't I just have such a day at some point in the near future? 

What is today all about?  Well, in a word WET!  It has been raining for the past two days straight and to say that everything is saturated would be an understatement.  Yesterday I didn't run because of a long lunchtime meeting....there was no business meeting this afternoon, only my appointment with the elements, the cold, wet and windy elements.  My work out called for a short warm up then:  2 x 1,200M @ 10K pace (600M rec), 4 x 400M @ 5K pace (200M), 4 x 200M @ 5K pace (100M), and then a cool down.  I probably should have done this on a track after work, but I don't have that kind of time, so the roads of Whitehouse Station, NJ would have to do.  I won't bore anyone with the details, but know that the first 2.5 miles were run into a steady 20 MPH wind, with the rain slamming into me the whole way.  When I turned around I was in heaven, feeling came back to my hands, I could see again, and I was done with the 1,200Ms.  The bad part was that I was completely drenched and I now had to pick up the pace for the last half of the session.  DANG! 

About 40 minutes after I started I walked into the locker room freezing and drenched.  I had to ring out my clothes before stowing them.  The shower was amazing for the lone reason that the water was so hot.  I could have stayed in there for an hour....but damn work gets in the way (FYI, my hands are still not back to proper working order as I type this).  Despite all of my complaining about the weather I must always remind myself that it is important to train in conditions like today because you never know what nature is going to throw at you on race day.  My perfect example of this:  2008 - Jerseyman Half Iron Distance Triathlon.  The rain and wind started when we were entering the water for the swim and it didn't let up until well after the race ended.  You just never know what type of day your are going to get, so you better train in all conditions (oh, Steelman Triathlon last year has crappy conditions also.....lots and lots of rain!).  I am stronger for todays workout and it makes me appreciate the perfect days, those 65F and sunny days.

This Morning:  2,300M in the fish bowl!  That's right, that equates to 1.42 miles of swimming this morning.  That is farther than most people will run in a day....heck, walk in a day.  It was a good session and I am now able to correct myself as I swim and fix my form when I feel like I am dragging.  I did a 500M warm up then did a pyramid (at least that is what I call it), 100M, 200M, 300M, 400M, 300M, 200M, 100M and then a 200M cool down.  It took me a little over 48 minutes to complete it all, about a 2:03/100M average.  What is important is that my laps were pretty consistant and I felt good for 90% of the laps.

That is it.  Time to do what I need to do.  Peace out!

Happy Weekend

What a great weekend.  That statement deserves to stand alone and just be read in its simplest form.  The weekend was great for many reasons, training reasons, family reasons, and....well, rest reasons.  This weekend was just great, and might I say a bit interesting.

Saturday morning I was awoken by a little four year old girl looking to find a place to sleep for a another hour or two at 5:30AM.  I obliged her by moving over and trying to fall back asleep (I was successful).  Around 6:45AM the seven year old decided that it was time to get up because (as I would find out later that night), she likes to get up early on the weekends so that she has more time to play, unlike during the week when she has school.  I wish I could subscribe to her logic, but I just can't.  I wish that I could have stayed in bed a bit longer but the dog was whining and I remembered that we ran out of dog food the night before so I had to get some clothes on and run out to ACME to get some (aaarrrggggghhhh!).

Upon my return I decided that I should get my 1:20 bike ride done before it got to late.  Before heading down to the basement I turned on my Garmin, filled a water bottle and said goodbye to the ladies of the house....I would see them a bit later.  An interesting thing happened then, my Garmin acquired a satellite signal in my house.  Yes, IN MY HOUSE.  I didn't think anything of it, assuming that I would lose the signal as soon as I went underground.   Well, I didn't and it created a bit of havoc for my ride.  The time was showing accurately, my cadence was spot on, my heart rate A-OK, but my speed was pretty steady at 3 MPH for the entire duration.  I even stopped at one point and reset my watch hoping that I would lose the signal, get the "ARE YOU INSIDE" question and move on.  It didn't happen so I just plugged away.  Kind of a bummer that I don't know how "far" I spun for, but I guess in the end it really doesn't matter so long as I kept my heart rate where it was supposed to be and my cadence in the correct zones.  Still the mapping of my "ride" is pretty comical, I will have to post it tonight.

The rest of Saturday was nice, I took my four year old to a birthday party at GymMini Crickets Kidsport, an awesome little gymnastics studio for kids.  She loved it all.  I had a good time as I was able to talk to one of the dad there, he was in military intelligence for awhile bck in the early '90s (Desert Storm).  Some good stories and perspectives on the military and government today.  After that, we met up with my wife and other daugher at McD's....and yes, I ended up eating there and I felt like crap for doing so.  Then I took the girls home while my wife went to do some more shopping.  Once home I passed out on the couch for a bit, I was wipped from my morning ride I guess.  The rest of the day/night was spend just lounging around and not having to do anything.

Sunday I had all the best intentions to get up and go for my morning run at 7:00AM...kind of impossible when you sleep until 7:15AM.  DOH!  Well, looks like it would have to wait until after church.  Church was....well, church.  But, on the way to the car a gentleman walked up to me and said that he thought it was so cute how my daughter and I looked throughout the service.  I had been holding her for some parts and she had her head on my shoulder.  It was nice for him to say that to us, made me feel good.

Once home I changed into my running clothes, then my wife and I dealt with a  "breakdown" from the little one.  She was just not happy with her clothing selection for the afternoon party and was testing my her Mom's patience.  Once that was resolved they headed out the door to do some shopping and go to another birthday party (3rd one of the weekend), leaving me to go for my short eight mile run.  The first 2.75 miles were rough, for whatever reason my head was all cloudy, I felt kind of dizzy and out of it.  I stopped for a minute or two, gathered myself and then pressed on.  That short break seemed to do that trick as after that I felt so much better.  I actually had a good time running after that and it showed as my pace quickened and I had a bit of a hop in my step.  The route was hilly, so there were some fast sections as well as slow sections, but I managed to keep a steady pace. 

The first six miles my pace was a steady 8:15/mile, but the last 2.6 miles (I was going to end up short so I added a loop that got me an extra .6 miles) I ran at a faster pace because I felt so good.  In fact, mile 8 I ran in 7:13 and the last .6 miles I ran at 6:50/mile pace.  Awesome!  Total run - 8.64 miles, 1:09:41, 8:04/mile.

A deserved shower and then down in the basement to watch Liverpool crush Sunderland 3 - 0!  I spent the rest of the afternoon down there doing absolutely nothing, it was heaven.  The ladies got home around 4:00PM, we ordered pizza, and spent the rest of the night doing more "nothing", which was a good thing.  Seems like a lot of doing nothing this weekend, but I think we all needed it, we have been so busy with birthday parties, shopping, work, school and whatever else gets thrown our way that doing nothing was needed.

Today:  Awoke at 4:50AM, was at the gym by 5:30AM and in the water by 5:40AM.  2,000M in 41:20 (2:04/100M or 1:53/100yd), consisting of a 500M warm-up, then 200M, 300M, 400M, 500M, and 100M cool down.  I felt so good this morning, so much smoother and I can see where I can improve on my form and get more streamlined.  I hope to make some significant improvements over the next month!

Time to get some work done.  Adios!

Unscheduled Rest Day

I like that I am bummed at not being able to get in the pool this morning.  When my wife got home last night from jury duty and told me she had to go back again at 7:50AM this morning because they had unfinished business, I was bummed because it meant I could get in a fourth swim this week (my weakest discipline).  So because of my dear wife's third day of jury duty I am not going to be able to get into the water today, it is now an unscheduled rest day for me.

I suppose that I could get on my bike tonight once the kids go to sleep and put in an hour or so, but then again, I am supposed to do a 10K race (or ride an hour and twenty minutes) on Saturday and then an easy eight mile run on Sunday.  I am thinking that getting on the bike tonight might be the way to go....we'll have to wait and see.

As for everything else that is going on, things are good.  I feel like my swimming has really improved this week, my running is much more solid and I am handling faster paces better, and my bike could improve which will come with more time in the saddle.  My off-season has been far more productive than in years past, meaning that I haven't just focused solely on running, but have incorporated a lot of swimming and spinkled in some riding as well (albeit in my basement).  I think that my goal of 1:36 for the Unite Half Marathon is a definitely reality and that there is a chance that I could even lower that time a bit if I have a good day.

Thursday:  Yesterday was a good day of training....tiring but good.  I was up and out of the house at 4:58AM, yes a pre-5AM departure and was in the water swimming by 5:45AM.  The pool was a bit crowded again with each lane occupied and two already doubled up.  I eventually got one swimmers attention and was able to start swimming.  I did a very good 2,200M (500M warm up, 3 x 500M, 200M cool down), the 500s were are pretty consistant for the most part, but I did start to slow during the last 200 of the final set.  I am still not fast, but I am definitely getting more efficient in the water.  I am going to get the Total Immersion CD next week and hope to strengthen my swimming a bit more.

My Thursday run is always a tough one, and yesterday was no different.  It was 4 miles (including 6 x 1:00 at 5K pace) followed by 4 x 100 strides.  I actually did the first two miles was Chris (he had a longer work out planned that I didn't have the time to do) and we ran those at around 7:15/mile pace.  On my way back I had to mix in my on minute speed bursts over the remaining two miles, so I ended up doing on minute fast, then two minutes slower, one minute fast, two minutes slower, and so on.  What a tough two miles that was.  I think my overall pace was sub-7:00 as I was really trying to push on the one minute bursts and not slowing too much on the recovery.  The came the dreaded 4 x 100s, which I was very close to bailing one....but I didn't.  The were tough and my quads were pounding, but I finished them and I am faster because of it (I think).  Then it was time for a deserved shower.

This weekend should be a good one, weather is supposed to be nice, sunny and cool.  I don't have a lot in the way of mileage since this is a step back week for me and my half marathon training.  Lots of birthday parties for my girls to go to...three actually!  Should be fun!  Sayonara!

Northeast Training...ughhh!

Training in the Northeast U.S. is tough (I consider where I live to be the NE, some might say it is Mid-Atlantic), and by tough I mean the climate.  Here in Northeast Pennsylvania we see the entire gamut of climatic change over twelve months, sometimes over the course of a week or two.  Take this past weekend for example, the temperatures soared into the mid-70s, which is a good thing...most of the time.  The problem is that two weeks ago we have about a foot of snow on the ground and the temperatures were in the 30s.  In a matter of two weeks we went from snow storm, to monsoon (yes, we had a major rain/wind strom roll through on weekend as well) and then sunny skies and beach temps a week after.  

Why should I complain?  Should I not be happy that we have been blessed with such amazing weather?  I suppose I should, I guess I am ungrateful for Mother Nature's gift.  My problem is that my body does not adjust quickly to temperature change.  This is due partly to allergies (I am very allergic to pollen and I suffer greatly at the beginning of the season) and partly to my bodies make up.  I am a warm person by nature, meaning that I am usually never cold.  I don't cover up my legs when running outside until the temperatures are sub-20F.  My wife says that I emit large amounts of body heat, thus why she has a tendency to use my legs and back as a means of warming her frigid feet.  So when the temperatures escalate 40F over a two week span, my body goes haywire and I seemingly overheat.  

The way the end of winter/beginning of spring has gone, it is going to be a rough time getting used to warm weather.  FYI, the 70s are gone and are going to be replaced with 50s for the next week or so.  I guess I should be happy, eh?

Tuesday AM:  Enough complaining about warm, sunny days.  The past two days have been good days for training.  Yesterday I got my butt out of bed by 4:50AM (4:30AM will become a reality soon) and made my way to the pool for 2,000M.  It was probably the best that I have felt in the water in two months.  I have tried to incorporate some of the techniques I have watched on YouTube of the Total Immersion (I am going to be buying the DVD next week).  I tried to swim relaxed and steamlined, gliding through the water instead of powering through it.  My average times definitely came down and I was able to maintain my pace during my 4 x 300 sets.  I also counted my stoke length and found that my faster times were when I was around 21 strokes/length, as opposed to 22, 23 or even 24 strokes/length.  I am feeling good.

Tuesday PM:  I didn't plan to run yesterday afternoon, but some meetings ended early allowing me to get out at lunch.  I really didn't want to do the speed work out that I had planned (half mile warm up, 2 x 1200M@10K pace w/600 rec, 4 x 400M@5K pace w/200 rec, 4 x 200M@5K pace w/100 rec, and 1 mile cool down), so I was happy that I was going to be able to just do a normal 4 mile run.  Well, I ended up running into Chris in the locker room and the next thing I knew we were doing that damn speed work out (BASTARD!).  I curse him, but I am glad that I did it.  I wouldn't have done it if he weren't there and when we were done I was happy that we did it.  I will be stronger and faster having done it.

Wednesday AM:  I was on the bike this morning for 50 minutes, watching the conclusion of Pineapple Express (not a fan).  The ride was OK, but I was definitely feeling the Tuesday run a bit more than usual.  I was happy to get off of the bike and into the shower.  Then it was get the girls to school day. 

Wednesday PM:  Finally an easy run.  I ran 4.3 miles with Bill and Scott at around 8 min/mile.  We started out slower than that, but as is usually the case with Scott, get him talking about something that pisses him off and...BANG!....he picks up the pace.  I think our last 2.3 miles were run at 7:45/mile.  It was all good though, I felt OK and was happy that I didn't have to chase Chris.

That is it for today.  As usual, I need to get some pics up on here.  I actually have a new BlackBerry with a camera on it so I might actually be able to take some pictures from my rides and runs.  Hopefully this weekend if the weather is nice....but not too nice.  Well not too warm that is.  Adieu!

Reality Sucks

This weekend was a real slap in the face with regard to my overall fitness.  I don't know if it is the rapid change in seasons that has occurred over the past two weeks (40F to 70F+ in that time span) or that I thought I was in better shape than I actually am.  Whatever it is, I felt like absolute crap this weekend during my first outdoor ride of the year on Saturday and then my Sunday "long" run.  I don't know what it was, I just felt beat, flat out exhausted and tired.

Let me start with Saturday, it was a gorgeous, sun was out, not a cloud in the sky.  My usual Saturday/Sunday routine is to get up around 6:45AM - 7:00AM, eat a bagel, drink some OJ or G2 while I was SportsCenter (before the kids get up), then get dressed and head out for my run or ride.  Well, this day was going to be a bit different....my in-laws we coming over early so we could all go out for breakfast at Sweet Lorraine's in Peddlar's Village.  I thought that there might be a chance to get my hour and twenty minute ride in before they showed up, but that notion was quickly squashed as a knock on the door came at 7:30AM.  No worries, at least I would have a full stomach and lots of fuel for my afternoon ride.

Breakfast was really good, it isn't too often that I get to have thick French toast and sausage.  We had a good time, the lot of us...even thought the waitress knocked over my father-in-laws grapefruit juice all over the table (no one got wet).  We then had to swing back home to put together a plan of attack for the day because we were going to be cruising around Bucks County looking for some things to do (I was unaware of the need for a "plan" as I initially thought it was going to just be breakfast). 

We spend the next few hours at various places, Peace Valley Lavendar Farm (my allergies were rough, Peace Valley Park (some hiking and tiring out of the girls), and lunch at M.O.M's (great place in Doylestown).  Then it was back home....dun-dun-dun...and finally time for my ride.  Of course I had to swap out the trainer tire on my rear wheel for a road tire first.  It was kind of a pain in tha butt; however it is good practice for changing a flat.  Then I was off around 3:30PM and loving the feeling of riding at 25MPH away from my house.  It ended up being just short of 1:20 in the saddle, there were plenty of hills, some flats, some downhills and a lot of frustration.  I wouldn't say that I was hurting, but I didn't feel as great as I thought I would.  Having been putting one or two days a week on my indoor trainer I expected to feel better than I did, I thought I would feel a bit quicker, my cadence a bit brisker.  It just didn't happen like that.  I will say that my climbing felt pretty good though.  I think I ended up going for just over 20 miles (17.5MPH) and I had my first outdoor ride of the year under my belt.

Flash forward to Sunday and my quest to get out for an early run was stimied by church.  I probably could have gotten it in early, but I didn't want to stress my wife out by dumping all of the responsibility of getting our daughters fed and ready by 9:00AM.  So instead of getting out at 7:30 for my 11 mile run, I had to put it off until the afternoon.  As is the case most weekends, if I don't get out early to get my bike or run it, it doesn't get done until after lunch.  After church I had the girls while my wife went to get tickets to my daughters dance recital and then a trip to the food store.  She got back around 12:30PM, and then everyone had to eat lunch and then the next thing you know it is 2:00PM and I am just getting out for my run...consequently the hottest day we have had this year - ~75F.

I could tell right away that I wasn't feeling it.  My legs were still a bit heavy from the ride on Saturday and I just wasn't getting the turn over.  This of course make my decision to run a relatively hilly route probably wasn't the best idea.  Regardless I pushed on and suffered through it at a pedestrian pace (8:30/mile).  I actually came up a bit short on my distance (10.58 miles), but I just didn't care.  I was hot and I was tired.  I really wanted to go out for a 30 minute bike ride following my run, but I just wanted to get inside and get a cool shower.

I am hoping that my training this past week was affected by the increase in temperature and not a lessening of my perceived of fitness.  The temperatures are supposed to fall back to normal over the next week or two, so I should be able to get a better gauge as to where my fitness is.  The Unite Half Marathon is only 27 days away, I am hoping to run in around 1:35:30.  I will be pretty disappointed if I don't come close to that, I feel like I have been training pretty hard and I should be able to reach that.

Oh, did 1,800 in the pool this morning (500M wu, 3 x 400, 100M cd).  I felt pretty good considering the lingering soreness in my legs.  I am looking into "Total Immersion" as a way to help me swim more efficiently (thanks Susietri!).  I need to do something because I need to get faster in the water without expending so much energy.  Work time!  Ciao!

Two-a-Days on St. Patty's Day

Things are heating up and I am getting busy.  Two-a-days are officially up me, not that I hadn't been doing them before, but now it is more official.  I am still trying to figure out which training plan to go with:

• The 36-week plan on TriFuel
• The 30-week plan in Be Iron Fit

The main reason for going with the 30-week plan would be that I could fully train for the half-marathon I have coming up on April 18th (Unite Half-Marathon) and hopefully set a PR.  I just worry that the running load for the TriFuel plan isn't enough to sustain where I want to be and I rish doing too much too early in the season.  Also, I am still trying to build my swim up to a respectable level where I am can manage 2,000M+ at a solid pace (I am not there yet).  I will probably have a decision by Friday, I am leaning toward the 30-week plan right now though.

So....training (and life), here is what the past two days have been:

Tuesday:  Swam 2,000M and felt pretty good doing it.  I definitely have to start getting to the pool earlier since I am struggling to finish by 6:45AM and then rush off to work.  I am thinking that I have to start getting up at 4:30AM, so that I can be in the water by 5:30AM at the absolute latest.  I did a speed work out with Chris and Bill yesterday afternoon.  It was 2 x 1 mile at 10K pace (7:10/mile...too slow), with an 800M recovery, then 6 x 200M at 5K pace (actually we were closer to mile pace....5:30/mile), with 200M recovery.  I always hate speed workouts when we do them because they hurt, but when I am done with it I am psyched that I did it.

FYI, yesterday was a bad day for reasons that can not be discussed.  I was glad to get out and run at lunch to help things a bit.  Also, picking my girls up from school and having them just be happy to see me made things a whole lot better.  Oh, we did have a preview of my oldest daughters 1st Grade art show last night, it was awesome (I'll have to post a picture in the next day or two of her artwork).  Thursday is the BIG night where we get to hear (and see) her sing with her classmates during her schools "Spotlight on the Arts" show.  I can't wait!

Today:  Got up at 5:40AM and rode the trainer for 50 minutes while watching "Pineapple Express".  I wasn't really into it, I guess because I'm not one to do drugs.  I suppose if you are stoner it would have been hilarious....for me not so much.  The ride went well though.  It was breakfast with Daddy this morning, just me and the little ones (my dear wife went to work early since she is taking my oldest to Hip-Hop Dance tonight).  We had a good time and they were awesome.  They were all decked out in green for St. Patrick's Day. 

This afternoon was supposed to be an easy 3.5 - 4 mile run with the whole gang from work,  Bill, Chris, and.....Scott.  Scott used to run a lot more that he has lately, work and life have gotten in the way, but he is going to head out with us today.  Well, we started out nice an easy, the first mile at 8:27 and the second (uphill) at 8:31.  At around the 1.7 mile mark Scott peeled off and we pressed on for another tenth of a mile before turning around.  Well, it was at that point that we picked up the pace and the chase was on.  We joked around about trying to catch Scott, who now had a 1/4 mile lead on us, but we didn' actually say, "let's try and catch him."  I guess it didn't need to be said.  Our next mile was at 7:13 and the last .62 miles was 7:30 pace.  We didn't catch Scott, although we could have had he not ducked into the back entrance of the building.  Our run ended up being 3.62 miles in 28:50 (7:58/mile), and we all felt pretty good afterward.  So our easy 3.6 mile run got turned on its ear in the end.  I think there will be a "I [hate, like, indifferent] Scott' post in the near future.

Work time.  Later!