Running & Soccer

I suck, simply said, I suck.  I was on a role last week, running and biking, playing soccer, getting exercise every day.  Monday of this week rolls around and I decide to take a rest day, this is totally acceptable and encouraged by most coaches and training books.  We move on to Tuesday and I tell my wife that I would like to go for a run when I get home from work, she agrees to my plan.  Here is where it all starts to unwind....I walk in the door and my wife tells me that she has to run next door to talk to our neighbor about some issues their daughter and my oldest daughter are having.  No problem, right?  Well, she was gone for about 20 minutes at which time I decided I should eat dinner with my middle daughter, lest she will eat alone.  That puts us at around 6:30PM, and I can't go running after having just eaten dinner (a salad with chicken on it); I need at least an hour of digestion to occur (ideally two hours). 

So, I spend some time with the family, play Yahtzee with the girls, get them upstairs and ready for bed, and next thing I know it is 8:30PM.....time to go running.  Well, not so fast, my oldest daughter can't fall asleep and the baby is still awake.  Looks like I been assigned the "get our oldest daughter back in bed duty".  For an hour I have to continually coax her back into her bed and ultimately deal with a hysterical little girl who is feeling like her world is collapsing around her (she is 9 year old, she is a bit of a drama queen).  Eventually she falls asleep at 9:30PM, the baby is just about to fall asleep and I have no desire to drag my butt outside to go running in the 25F weather.  I curse at myself and go to bed early.

I woke on Wednesday morning feeling like a complete cad.  How was I so weak as to of not gone running the night before.  I would make up for it later.  I had soccer that night and thought it would be a good idea to get in a 15 - 20 minute run prior, to ensure that I get a full work out in.  It ended up being a relative quick two mile run (16:20 for 8:10/mile pace), at least quick for me lately.  Then it was off to soccer where we had our final regular season game against the team tied with us in the rankings.  I ran my ass off, sprinting everywhere and playing my heart out.  We emerged victorious (4 - 2, I scored the 4th goal with four minutes left) and I was wiped out, completely spent from the experience.

So here I am on Thursday morning, I slept in a bit and took a nice hot shower to try and loosen up my achy body.  I will be running tonight when I get home for sure, I have to otherwise I will start to slow descent into fatness yet again (I am gradually pulling myself from its clutches).  I need to remember that I need to stick to this loose schedule for at least three weeks.   I am hoping that on Friday night or sometime this weekend I will join the YMCA and get into the pool.

That is about it for now....well, two things to note:

#1 - I will be writing a review of a new racing shoe purchase, the K-Swiss Blade-Light Race, which I managed to get for 50% thanks to "Schwaggle" (see below). 

#2 - I am on the cusp of ordering a new running watch, the Garmin Forerunner 910XT.  My current Garmin Forerunner 305 is on deaths door, thanks to some water getting under the glass (caught in a heavy rain storm).  Once I get it ordered, receive it and use it a few times I will post a review for that as well. 

Happy training everyone.  Ciao!

The Good Week

Last week was the first week back to a routine, at least what resembled a routine.  I managed to get out and do something every single day with Thursday being a very easy day into thanks to my daughters choir practice, a late dinner and the girls getting to bed late.  I made it a point to get in exercise no matter what and I am eating healthier.  As a result I feel a heck of a lot better for it; I'm not as sore and achy as I have been the past few months, I have shed a few pounds, and I generally feel good.  Here is a breakdown of last weeks activity:

• Monday - 4 mile run
• Tuesday - 1 hour ride on trainer
• Wednesday - Soccer Game (40 minutes)
• Thursday - 30 minutes on trainer (sore from Wed night soccer
• Friday - 5.2 mile run
• Saturday - 21 mile bike ride (outside very hilly ride)
• Sunday - 4.75 mile run

In the past I have preached to my father how all he needs to do is stick with an exercise program for a minimum of two weeks (three or four is ideal).  If he could do that then it would become routine and would become easier.  I wish that I had only listened to my own advice a little more carefully.  That has been my main limiter, the fact that I haven't been in a groove, I haven't been consistent with any workouts.  I have one week under my belt and I will continue it tonight when I get home.  Granted it is going to be consistently tricky because of the baby and the other two girls, but I will find a way to make it work.

One item of note is that my wife and I (or possibly just me) are on the cusp of joining our local YMCA which would mean I would finally have a pool to swim at and would also mean that I would have a reason to get up at 5:00AM every morning to swim and/or lift weights, do a spin class, etc.  I am pretty excited and am really looking forward to joining.  The bonus to joining now is that there is no sign up fee, which is around $150.  Let's make it happen!!!

Ciao!

Bad Bad Blogger

I have been horrible at writing on here lately for the simple reason that I have little time to do anything other than work, spend time with family and then when I can eke out a few minutes, actually try to exercise.  Oh how the mighty (me) have fallen.  A little recap of the past month or so:

• I ran probably eight times
• I rode my trainer probably eight times
• I have played four Wednesday night soccer games
• I have woken up sore beyond belief on four Thursday mornings
• Swimming....is that what you do in a pool, lake or ocean?  Yeah, I haven't done that since September
• I have eaten far more than my body can burn off in a day and now am closing in on a number (lbs) far to high for me

Yup, that is what I have been doing.  I am not proud of it, not at all.  I am not a New Year's Resolution-type of guy, but I might have to use that as some motivation.  I am off from work from now until January 3rd, so I am going to try to be active every day and carry that into the new year.  Strike that...I AM going to be active every day from today into the new year!!!

Other than that, everything else is going really well, the baby is eating a ton and getting big (she is not nine weeks old), my other two daughters are tremendous helpers (or they try to be), and my wife is rebounding really well from her third and final pregnancy.  We are all ready to kick off the year with a happy and healthy mind set.

Happy Holidays to everyone and here's to a tremendous 2012!

Ironman Arizona....One Year Later

Around this time last year I was running the final couple miles along Tempe Town Lake towards my first and only Ironman finish.  Tonight I am sitting in a hotel room in Richmond, VA and I just watched my Blogger friend Skip Slade finish IM Arizona in 11:47:00 (at least that is what I think it read as he finished).  It was awesome to watch a friend finish an Ironman, but deep down it really ate at me that I wasn't there doing it as well.  I am a bit depressed because I am so far removed from it, so far from any type of race shape.  A 5K would be a significant undertaking right now.

So, what am I going to do about it?  Here is my plan, my philosophy, my proposed journey:

• Tomorrow morning, November 21st - get up and go for a run.  After that, I am going to head over to the local triathlon shop, "3 Sports" (it opens at 10AM) to pick up a cheap pair of goggles and swim shorts so that I can go swimming at the YMCA adjacent to the hotel.  I am fortunate that I can use the facilities free of charge.
• Tuesday morning, November 22nd - get up early and hit the pool, and follow that up with a run.  My first appointment is at 9:30AM, so I should have plenty of time to get this all in.
• Wednesday, November 23rd (an onward) - set an off-season training program, concentrate on losing some of the excess 20 lbs I have packed on over the past year, get back into P90X, and set a race calendar for 2012.

That is what I am missing right now, a goal.  All of my life, the times when I have gained weight and lost fitness, it was because I lacked a goal...a race to train for.  I have finally gotten a handle on my business travel and I am going to take advantage of it and use it to my advantage.  There is no reason that I can't find the time to train (even with a one month old daughter at home).

So, the next question is, what is going to be my "A" race for 2012?  I already know that I want to do Ironman Arizona in 2013, but what is going to be my races for 2012?  Here are some ideas:

• Ironman 70.3 - Pocono Mountains
• Bassman Triathlon (Half Ironman)
• Others???

I would love to do Ironman 70.3 San Juan, but I think that might be tough since it is a March race and I don't have the cash for that right now.  Any ideas, please post.

That is it for now, it is time to hit the hay, I have a big day ahead of me.  It all starts tomorrow!!!!  Cheers!

Slowly Getting Back to It

This week was a good one for training, rather it was an OK one.  I finally managed to get my bike back on the trainer in my basement since I haven't been able to get out and ride on the weekends (I am lazy).  I managed to put in to sessions this weekend of an hour each.  Also during the week I ran one day and rode another.  Wow, four whole days of exercise in a week, that's crazy!!! 

I have been asking myself recently what the heck happened to me?  I was so determined to maintain my Ironman fitness and build on it.  What happened, why wasn't I able to continue.  There are a few factors that have played into this, some of which I don't feel comfortable getting into, others which are injury related and the remaining are just bad excuses.  I think part of my whole problem is that I am making excuses for not working out rather than trying to find reasons to work out.  Here are my reasons for not training:

• Lack of time - e.g. I leave the house at 6:15AM for work and don't get home until 5:30PM (if I am not traveling for work).  I need to get up super early or stay up and run/ride after the kids go to sleep.  This does not apply to weekends....flat out lazy on my end!
• Health issues - I don't know if it is allergies or I have some illness, but my breathing has been horrible for the past nine months.  Also, every time I run my heart rate goes through the roof.  I should go to the doctor, but I just haven't.
• Motivation - I don't have any races (triathlons, running, biking, etc.) or any other activity to train for.
• Pregnant Wife - Probably not the best excuse, but I have had to step in and try to help out a lot more since my wife got pregnant, which has meant less free time for me (I am not complaining about this).
• No pool/gym membership - I miss swimming...actually I hate swimming, but it helps keep me in shape.
• New-ish job - I have been at my current job for nine months now, but I still haven't gotten into a groove yet.  I need to figure out a schedule and then schedule my days accordingly

Injury/Health Stuff

• Left Quadriceps - feels almost back to normal, but still not 100%.  When I first hurt it in December 2010 I read that it can take six months to a year to heal completely, but I thought it would be much quicker.  I was wrong.
• Lower Back - I am in pain just about ever morning.  I can barely touch my toes anymore without a hot shower and/or a run to loosen it.  I am told that a cortisone shot will help it, but the thought of a needle going near my spine scares the crap out of me.
• Breathing/Heart Rate - it just hasn't been right.  I don't even know where to start, who to talk with.
• Various dings - two big-toe toenails about ready to fall off, elbow pain, wrist hurting, sore shoulder, achy left knee, etc.  These aren't always there, they come and go, but still just bother the heck out of me when they happen.

I think that the past two days of riding in my basement have helped a lot.  I road hard and felt good.  I am going to take a second run at P90X starting tonight and couple that with running and biking over the next few weeks.  This is now my off-season training....I know it is a little early, but I need something.  In the upcoming weeks I am going to try and put together a 2012 race schedule so that I can get a training plan put together as well.

Lastly, I am going to mention that I am officially the heaviest that I have weighed since around 2006/7.  I have maintained my normal diet despite not training at all.  Obviously this is not a good mix.  Also, the last time my wife was pregnant I was up around 220 - 225 lbs.  I guess when my wife gets pregnant, I start putting on pounds along with her.  Ugh, not good!!!

So there it is, wish me luck everyone....it started this past week and I need to keep it going.  Ciao!

Finally....A Good Training Day!

It was a long time coming, and it finally happened. 

Was it on Saturday during my 7.1 mile run down along the boardwalks of Lavallette, Ortley Beach and Seaside Heights?  No, Saturday's run was not the day, although it was a better run than I have had on previous weekends.  I hit the boards at 6:45AM and was feeling OK at the start.  I stopped to check out the ocean, possibly surfing would be on docket for later on in the day (fingers were crossed).  Then it was go time and south I went, starting off around 8:20/mile pace.  I stayed around that pace for the first three miles or so, but then I started to get a tired and my breathing was really labored.  I have to figure out what the heck is going on with me.  I am taking Singulair every day and using Ventolin (inhaler) before every run.  Maybe it is just the heat and humidity, or maybe it is something more than that.

At 3.55 miles, just passed Midway Cheese Steaks I turned around and headed back home, definitely feeling it a bit but determined to negative split the second half of my run.  I did look around for Snooki, The Situation and the rest of the Jersey Shore crew but I couldn't find them.  I was visually bummed (see picture to the right).  The next half mile was rough, but soldiered through it and finally started to up my pace by mile 5.  The last stretch along the Lavallette boardwalk I was able to push it and finish strong with a 7:45 last mile!  I wasn't happy about the run overall, but I was encouraged by the last mile.

After my run it was time to head up to the beach with the family and we actually brought our ocean kayak up with us. My thinking was that my father could paddle along side me while I swam (it didn't happen though).  Instead I took my oldest daughter out for a ride in the ocean, her first time out in the kayak.  We had a really good time and she was so psyched to be out there with me.

So since my good training day wasn't on Saturday....was it on Sunday during my 28+ mile bike and 3 mile run (BRICK)?  YES, yes it was.  I was up early, around 5:30AM, and out the door around 6:15AM for my hour and a half ride.  I decided to go south since the wind was blowing from the WSW, meaning my ride back north might have a touch of a tail wind.  The ride in itself was pretty uneventful, I rode south into Island Beach State Park, a very flat, straight and pretty ride.  I maintained a solid 90 - 95 RPMs for my cadence, averaging around 18.5 MPH for the first 14 miles.  At the end of the park (see picture on the right), I swore I would pick up the pace and finish above 20 MPH average for the ride.  The ride back I was hauling, mile 15 was around 21 MPH, then each mile afterwards was a bit faster, 21.5, 22.6, 22.8, 23.0....with my last mile coming in at 24.6MPH.  I stopped my Garmin at my 'rents and it read:  28.32 miles, 1:24.31, 20.1MPH average.  Whew, thank God, I managed to do it.  I probably should have put in another 1.68 miles to make it an even 30 miles and hour and 30 minutes, but I really wanted to get my workout done and spend the day with my family. 

So immediately after my ride, I switched into my running shoes and headed out for a 3 mile run on the Lavallette boardwalk.  I felt a bit sluggish on the 1/4 mile up to the boards, but then managed to settle into a nice pace with the first mile done in 8:08.  Wow, that was a surprise, I didn't feel like I was really running all that fast.  The second mile went a bit faster - 7:55 - , again I didn't feel like I was struggling to keep a quick pace.  The last mile I definitely picked up the pace because I wanted my average below 8:00/mile pace.  I finished mile 3 in 7:45.  Total run stats:  3 miles, 23:48, 7:56/mile pace.

So there you have it, my first GOOD training day in a long while, where my pace is closer to where I would like it to be and more importantly my feeling good and not like I was on the very of an asthma attack.

The rest of the day was more kayaking (this time with both of my daughters), playing in the ocean with my oldest and trying to cram a little rest in there as well.  I did try to swim a bit but my arms were killing me from kayaking.  I really did want to get in a good open water swim, but it just wasn't in the cards.

Time to get some work done.  Cheers!

I Love/Hate Summer

I love Summer because:

• It is warm and the weather is usually good for training outside
• It is so much fun riding my bike down at the Jersey Shore
• I get to spend the occasional weekend with my family at my 'rents in Lavallette
• Can go to our local pool with my kids, who are growing up very fast
• I get to do my swim workouts outside
• It is race season for those of us on the East Coast
• I love to surf (even if I am atrocious)
• My birthday is in August (I love ice cream cake)

I hate Summer because:

• It can get really friggin' hot
• II can not run when it is over 85F, my performance goes to crap
• My exercise-induced asthma is at is peak and I can't breathe properly
• I just don't want to go to work
• My birthday is in August (I am moving up an a higher Age Group)

Training this week:

• Monday - Rest day; I should have gone for a bike ride after work, but my daughter had basketball and I just didn't have time to do it.
• Tuesday - I wanted to for a ride outside but it just didn't happen, so I did it in the basement and watch "Falling Skies" (which I DVR'd).  It was one of my better rides on the trainer, I was really happy with myself.
• Wednesday - After work I hustled off to the pool to get in as many laps as possible before my daughters soccer practice.  I think I got in around 1,600 yds (I was hoping for 2,000+), and they were very rough yards.  On a positive note, I did my first 100yds in 1:33 (YEA!!!).  After my swim I had to pick up my daughter and take her to soccer; while there I did a very slow 30 minute run around the soccer complex (4 laps).  I just couldn't get my breathing right and my legs were really sore.  I am going to chalk it up to the head/humidity (thank you Theia).
• Tonight - I am planning on heading to the pool to swim again if my wife lets me and then riding my bike when the kids are asleep.  We'll see what happens.
• This weekend - Heading to the shore!!!

Just Like Jerry Seinfeld

For me lately things (training in particular) are going in all different directions.  I can't explain it really, maybe it is a different mindset on some (swim), or a lack of fitness (run), or being in a rut (bike).  Whatever the case I am trying to stay positive and realistic about where I am with triathlon at the present moment.  I kind of feel like Jerry Seinfeld, specifically from "The Opposite" episode.  My run lately has been horrible, I just can't breathe well, can't get my legs to turn over, it is just bad.  On the other hand, my swim last night was tremendous for me.  Every 100yd I swam was at or around 1:40, easily 10 seconds faster than it has been for the past few weeks.  I even managed to get into the 1:37/100yd range.  Lastly my bike has been steady and consistent.  I would like it to be better, but I know that I need to lose around 10 lbs in order for me to get faster and be a better climber....I am just carrying too much weight.  So there you have it:  Run - DOWN; Swim - UP; Bike - SAME.

Reality Check:  I am nine months removed from doing IM Arizona and have finally come to grips that I am kind of starting out at square one.  I dealt with a bunch of bothersome injuries from December 2010 through March 2011 and despite my delusions, I know that I am kind of starting again.  Gone are my days of heading out and running an easy 5 mile run at 7:45/mile pace...now it is more like 8:20 or slower.  My swim stroke made a surprise appearance last night, on a night that I almost didn't even head to the pool.  I have a race in two weeks and my expectation have been tempered by this "revelation".  I am going to be racing for fun, not for a PR.

Weekend Wrap Up

• Friday - 1:15 ride on my bike trainer in the basement.  My in-laws were over, so I wasn't able to do my ride outside, no worries I did it after everyone went to bed. 
• Saturday - I was able to get out for a 45 minute run prior to breakfast and the pool.  Again, not a stellar effort but I did manage to pick up the past for the last two miles or so.  My heart rate has been through the roof lately.  I think a visit to my doctor is in order.  Around 10:45 I went to the pool with my father-in-law and two daughters.  We spent the entire day there, not leaving until after 5:00PM.  I can not even tell you how many times I went of the diving boards at that pool.  I must point out that I did conquer one giant fear....I DOVE off of the the high dive (3 meter spring board).  I'm not saying that I "jumped" off of the high dive, I actually did a "dive", hands first into the water dive.  Yee haw!!!
• Sunday - I had every intention of getting up and going for a bike ride at 6:00AM but I was just too tired and ended up sleeping in until 7:30AM.  After a breakfast I got the OK from my wife to go and play soccer with a bunch of "old" guys like myself at our local park.  It was a lot of fun, but I was hurting afterwards.  The rest of the day I thought was going to be a full on training day, but it didn't happen.  My wife had planned to take both of my daughters to a birthday party, but at the last minute she decided not to take my youngest.  No worries, after I cut the lawn, the two of us headed over to the pool.  We had fun splashing around in the water together, something I can't really do when my oldest is there.  It was nice to spend the day with her.
  
  The training highlight of the day was during my swim session at 8:00PM that night.  I had to force myself over to the pool to get a much needed swim in.  A quick note, on the numerous swims in the diving pool on Saturday I noticed that I was swimming very "choppy".  Also, before getting in the pool, I saw a friend of mine swimming and his stroke was looking really inefficient.  So I decided to try and lengthen my stroke and swim easier.  Well, it worked.  I completed my 300 yd warm-up in five minutes flat (1:40/100yd).  For my main set I did 5 x 100s followed by 6 x 50s.  For each of the 100s I was at or under 1:41/100 and for the 50s I was right at :47/50.  Again, for many a good swimmer that would be slow, but for me I felt great and know that I am capable of improving.

So there was my weekend, notice that there was no bike ride in there.  Sometimes you have to do things that make you happy (play soccer) or with people that make you happy (six year old daughter) or for people to make them happy (chores around the house for my wife).  I'll try and get the ride in tonight, but I am not going to fret if I can't get it in.  It is going to be a busy night and my family comes first.  Peace out!

Being a Dad

Two reasons for my post today:

1. Last nights training
2. Learning to be a Dad

Number 1 is the easy one, so I will start with that.  After work yesterday I was not in the best of moods, I don't know why, maybe it was the traffic coming home, maybe it was my frustration with myself and my inability to do my job well.  Whatever it was, I was not in the best of spirits.  When I got home I was happy to see my family, but I still wasn't feeling great.  My wife made a great dinner, the girls were good.  I had asked my wife if she would be able to drop me off at the pool around 7:00PM tonight so that I could get a swim in and then just run home afterwards; thankfully she agreed. 

So after filling my stomach with spaghetti, sausage and bread....oh, and also hanging a canopy over my younger daughters bed, it was off to the pool to get my swim on.  I was really tired (and still am) and my swim reflected it.  I did a solid 300yd warm up, followed by 4x100yd of drills and then 4x200yds w/45 sec rest.  I had hoped to get in around 2,000yds, but only managed 1,500yds.  Unfortunately I just ran out of time and needed to be heading home by 8:15PM.  The run home started slow, really slow!  It is a little over 4 mostly uphill miles to run from the pool back to my house.  My pace reflected that: Mile 1 - 8:51, Mile 2 - 8:41, Mile 3 - 8:33, Mile 4 - 8:15.  I had some issues with my breathing for the first two miles or so which made the run harder than it should have been.  I have exercise-induced asthma which hits me really hard when it is hot and humid out, thus why I had problems last night.  The fact that I forgot to take some shots off my inhaler didn't help either, nor the fact that I haven't taken my allergy medicine for five days.  STUPID!

All in all it was a pretty good day of training, not the long swim that I wanted, but it will have to do.

Now for Number 2 - Learning to be a Dad, something that I struggle with every day.  For the most part I think I am a pretty good Dad, not great, but good.  I like to think that I am very involved in my daughters lives, whether it be sports (soccer, lacrosse, etc.), dance (my daughters recitals), or just every day life (coaching their teams, playing with them in the pool/beach).  I am there biggest fan/cheerleader (although my wife would argue that she is, not that I would disagree) and want nothing but the greatest successes for them in whatever they do.  Now with all of that said, I am failing at a number of other things, primarily just general communication with my oldest daughter.  She is a great kid, she really is.  She can be the most thoughtful and caring child, she can be the best helper, she wants nothing more than to make everyone happy and to laugh.  She is so much like my wife and I that it is scary - she is stubborn like we are and also very strong willed.  Both traits are good to have, but can be a curse as well.

Now with the good sometimes come there bad.  There are times when she does things that just don't make sense to me.  For example, last night at dinner, while trying to eat spaghetti, she used her fork to move the pasta to her mouth then proceeded to use her other hand to shove it all in.  It was a bit gross watching her shovel the pasta down her gullet like an infant eating solid food for the first time.  I told her that we don't eat food like that, we use forks, and that is that (the tone I used was too stern for the infraction).  But it isn't just that, there are just things that she does that drive me nuts, like not cleaning up toys when done playing with them, then hemming and hawing when asked to; chewing with her mouth open like a cow; talking back to my wife and I in a very "fresh" manner, etc.  I guess what I have described is pretty much every eight year old child, right?

Here is where I am failing "Daddy 101", I don't know how to communicate with her effectively so that we can correct these things.  It is obvious that what I am doing/saying is not right because it just isn't working and I am kind of pushing her away.  My wife has told me that I need to change the way I talk to her so that she doesn't "tune me out".  That is easier said than done, especially when I think about how my parents dealt with me when I was her age (or at least how I recall they dealt with me...a hand to my bottom was always looming).  What I know about my daughter is that she thrives on positive feedback and praise.  Knowing that, how should I correct a bad habit/manner when it is happening?  How does the praise come into play?  I guess I have to be more mindful of how I talk to her, in the tone that I speak and not nit pick every little thing (like I know I do....and am told by others).

It is said that when you want to get a drives license you need to take classes and pass a test, but the same can not be said for raising a child.  There are no classes and not test to pass.  "Congrats on your new baby....good luck over the next 18 years, I hope you figure it all out."  I know that every child is different (my two are very different), so it is important to treat them as unique individuals.  That also means that they need to be taught, corrected, disciplined and rewarded differently as well.  I don't know where I am going with this at this point, I guess I just needed to put it out there for me to read over and contemplate.  With triathlon or any sport for that matter, It is easy to become better by training harder/smarter/faster.  But to become a better father, well, it isn't so easy.  I guess admitting that you have faults and trying to correct them is the first step.  I better figure it out sooner otherwise the potential divide between my daugher and I will only get bigger.  Ciao.

4th of July - Good Stuff

Well, it is Tuesday and the long 4th of July weekend has come and gone.  It was a fun weekend if not an exhausting weekend.  It all started on Friday for me as I had off from work; however, that didn't mean that I wasn't busy.  It was actually an action packed day as I tried to cram as much into the day as possible before heading to the beach for the long weekend.  Here is what I had:

• 8:15AM Doctors appointment with my wife (didn't get in until 8:45AM)
• Grab breakfast and then drop her off at her office (10:15AM)
• Swing by Brooks Brother to try and buy some dress pants (unsuccessful)
• Put my daughters rooms back together (painted them last week)
• One hour bike - solid ride, around 19 miles
• One hour swim - ended up being 25 minutes
• Pack for the shore
• Pick up my wife by 4:00PM (arrived at 4:02PM)

We finally got to my parents house around 6:00PM, thanks to a ton of traffic on the way down (just getting over the Mantaloking Bridge).  Once there we ate dinner and then had to head out to see my old college roommate from my Freshman year at Rutgers.  I hadn't seen him since we graduated way back in 1993, but he still looked the same.  We had a great time catching up and also meeting each others respective families.  I do hope that we manage to keep in touch a bit more.

Saturday was a beautiful day that started out with my going for an hour run on the various Jersey Shore boardwalks (Lavallette, Ortley Beach, & Seaside Heights).  It was a my standard seven mile run from my 'rents house down to Midway Cheese Steak and back.  I forgot to look for Snookie and The Situation while I was down there, but I doubt they would have been up at 8:00AM.  As usual, my pace was slow, but I didn't manage to run a solid last mile at 8:00 pace.  After the run it was all about going up to the beach and hanging out with my daughters who I hadn't seen all week.  I was kept very busy by my oldest daughter who wanted to go into the ocean constantly.  I really had a great time with her....and also my youngest daughter (see picture to the right) who helped decorate a pyramid that I build for the girls.  I don't think we left to head back to the house until around 4:00PM.

Sunday started early for me as I had to get in a 2.5 hour bike ride.  I was out of bed by 5:10AM and on the road by 5:35AM.  I was around 20 miles out (around Belmar) when the rain hit and stayed with me for the remainder of the ride.  It really sucks riding in the rain, but then again you never know when you will have to race in weather like that.  I headed north all the way up to Deal before turning around and heading for home.  All in all it was a good ride, aside from the headwind I had to deal with on the way home, and I logged around 46 miles.  I was happy to get in such a good workout.  What about the rest of my day?  It consisted of eating four glazed donuts, two naps on the couch and then a walk up to the beach with my wife, mother and daughters (we just had to get out of the house).  It was a lazy rain day at the shore.

We made sure we were up at the beach early on Monday since we were going to be heading home by 1:30PM.  I think we were at the beach by 9:00AM and it included a lot of going in the water with my oldest.  We were definitely busy for the three hours or so that we were there, knowing that we were going to be leaving soon.

So there you have it, my busy weekend down the shore....although having read it again, it doesn't seem all that busy.  I guess when I was living it it seemed to be awfully chaotic.  Anyway, I am looking forward to a good week of training coming up.  I have an short run on tap for tonight that I am going to try and run hard as well as a swim session that I have to fit in.  The rest of the week is pretty much the same...SWIM, BIKE, RUN.  Cheers!

Good Weekend

The past few days have been really great, Sunday especially.  As I was lying in bed last night I couldn't help but think about how lucky I am to have the family that I do.  I don't just mean my wife and daughters, I also mean my parents and in-laws.  Let me explain.

This past week my two daughters were at my wife's parents, spending time with their grandparents.  This helps my wife and I an in that we don't have to put the girls in summer camp (lot of $$$) and they get to spend a lot of time with their Nanna and Pop-Pop.  Also, it gives my wife and I a chance to recharge our batteries, get some things done around the house, and for me specifically, focus a bit more on training with out feeling guilty about neglecting my kids.  Yeah, my wife and I miss the girls after a few days and from what I understand, the girls miss us, but all in all they have a great time doing things that they wouldn't normally do if they were home with us (e.g. going to the Liberty Science Center, etc.).

So what did that mean for me?  Well, it started on Friday night when I was home alone (my wife had dinner plans and was then going to go stay at her parents for the night).  I got home and went for a stellar bike ride.  It was a little over an hour and I was able to ride on some roads that I had never been on before.  I just felt so good riding outside not feeling like I had to hurry home to take care of something.  After my ride I decided to head over to the pool and get in a swim workout....I almost bailed on it because of the threat of a thunderstorm.  I felt better swimming than I have in a long time and managed to get in 1,700yds....granted they were slow yards, but I did manage to finish them with out any near-drowning episodes.  I guess I still have a little residual swim fitness remaining from IMAZ.

Saturday I was able to sleep in to the gaudy hour of 7:15AM....how sad is it that 7:15AM is "sleeping late"?  After putzing around for a hour (fedthe dog, ate Po-Tarts, etc.), I headed out for my scheduled one hour run.  THE RUN SUCKED!!!  I don't know what is up with me, but my running lately is horrible.  I was struggling to stay under a 9:00/mile pace.  I was just wiped out; I don't think my bike/swim workout from 12 hours earlier didn't help much either.  I plugged forward and ended up running around 70 minutes (7.8 miles).  After that I had to do some yard work (cut the lawn, finish mulching,etc.), but not before I went into town to get a "real" breakfast, a pork roll, egg & cheese on a plain bagel....HEAVEN!!!

I spend the rest of the morning waiting from my wife and kids to arrive at home.  It was around Noon that my wife called and told me they hadn't left yet and would be a while.  With that news I went to the pool to chill out and sneak in a few casual laps.  It was the first time in about a year that I have been able to solo go to the pool on sunny afternoon and be able to just relax.  I loved it.  I think I headed for home around 4:00PM in hopes of seeing my family.  Unfortunately my wife and kids didn't get home until around dinner time Saturday night.  At least I got to see them for a little bit before bed time.

Sunday was a great day!  I was up and out of the house for a my bike ride by 6:30AM.  I decided to ride down through New Hope/Lambertville and up in to NJ towards Princeton (I didn't quite make it there though).  I didn't ride spectacularly well, but overall the ride was really enjoyable.  I love getting on my bike and riding, even if I am pounding up steep hills with my quads screaming.  I put in around 44 miles in little over 2.5 hours (yeah, I was slow....but I had to walk my bike over the PA/NJ bridge).  Following the run I wanted to try and play soccer, but my lower back was sore and I didn't think it would be wise to run around in the condition I was in.  Plus, I really wanted to spend the time with my girls.

The majority of the day was spent at the pool.  I primarily followed my my oldest daughter around, doing what she wanted me to do with her.  There was a lot of time on the diving board and trying to be the "cool" Dad (I think I succeeded).  Simply sad, we had a great time!  After the pool we headed home for dinner and then some "outside time".  I played with girls for about and hour or so, just throwing a mini-soccer ball as high as I could and watching them try and catch it.  The three of us were laughing the entire time.  It really was just a perfect way to end the day.

So ended the weekend.  This morning I am back at work and the girls are at my parents for the week.  I miss them already, but I know that they will be spending a lot of time at the beach (Jersey shore) and doing things that they don't normally do with my wife and I.  I will get in another good week of training with out guilt, get some more things done around the house (painting the bedrooms), and spend time with my wonderful wife. 

Cheers!

Running Faster, but Not Swimming

It has been a good week.  From a training perspective I have been fitting in as much as I can.  From a "life" perspective the kids are done with school and my wife is feeling good.  From a work perspective I am close to writing a few sizable accounts which should mean some cha-ching for me.  So if all of those things are good then as a whole I must be doing well also, right?  Right!

Let me delve briefly into the training aspect of my life....here is a quick recap of the past week or so:

• Friday - 45 min trainer ride
• Saturday - One hour run, pretty easy and slow going, but there were some solid hills involved.
• Sunday - Two hour ride, averaged over 18MPH on a pretty hill route.
• Monday - REST DAY
• Tuesday - 4 mile run, 8:04/mile pace.  Finally getting a bit faster, not 7:45/mile fast, but getting there.
• Wednesday - One hour trainer ride, felt pretty good but really wanted to ride outside 
• Thursday - 4.2 mile run, 8:06/mile pace, the legs are coming back :)
• Today - TBD, but probably 45 - 60 minute trainer ride unless I can get outside and ride

You'll notice that there is no mention of SWIMMING in the above bullet points.  Alas, it has been difficult getting to the pool as a result of my job and wanting to spend a little bit of time with my family at night (the pool closes at 7PM).  That will change starting this weekend as I will have a little more free time and then next week the pool is open until 9PM.  My goal is to get in the pool every day over the next two weeks in an attempt to get stroke back and a bit of speed if possible.

Other than the above, things are going pretty well.  I think that I might be able to alright at the NJ State Triathlon that is about five weeks away.  I am not going to be anywhere near placing in my age group, but at least I should end up in the top 20% or so.....at least I hope I do.  I haven't signed up for any other races just yet because I am not sure what exactly I want to do.  If I am down at my 'rents in August for my birthday, I will do the Born to Tri in Asbury Park, NJ.  Other than those two races I have my eyes on a few others, but I don't know which ones I feel like doing (Riverstock Triathlon, TriRock Gettysburg, etc.). I am thinking about doing a HIM (Pocono Mountain 70.3 or Hunterdon Half) but I don't know if I want to dedicate the time to the training or put out the cash to do them.  Part of me does want to do another HIM, but I don't want it to be so friggin' hilly.  I would really like to do a nice flat HIM...maybe WTC should see about putting on a Jersey Shore 70.3.  I would be all over that.

Time to get some work done and make some money.  Cheers!

Washington, DC

Quick post again...no time to post too many words.  Training has been great over the past week.  I was in Washington, DC for a conference and I was able to get up every morning and go for a solid runs around the monuments and even over to Arlington.  It was awesome...oh, and really friggin' HOT.  Today I am going to get back in the pool and try to get in a bike ride if possible later tonight on the trainer.  Below are pics from my trip.  Cheers!

 Oh my gosh, it is the Washington Monument!

 Yup, there's the Capital Building

 Not sure about this face, I guess I expected to see Obama.

 The Lincoln Memorial...

 ....and there is President Lincoln himself (behind me I mean).

 I was unaware that they were renovating the Reflecting Pool when I was there.  It was bizarre to see it like that.

 Chinatown on the way to dinner at Tengo's

 And of course, I had to swing by Georgetown Cupcakes to get some treats for my little girls back at home.  They love the show DC Cupcakes and were thrilled to get some for dessert when I arrived back at the homestead.

Here is the outside of the shop....the line was only about two or three people deep.  I was told that on the weekends there can be up to an hour wait.  For cupcakes?  Insane!!!

Am I Back?

I am going to be an optimist today and say that I am back, and by that I mean I am back on the training wagon.  Next stop:  Fast-ville!

I haven't written here in a while (over a week), but that is because I have been so busy with work and family (things are a changing...for the good!).  I have managed to fit in training a bit more frequently over the past week.  A few nights pedalling away on the trainer in the basement and two or three runs out on the roads of Doylestown, PA.

This past Saturday and Sunday were very solid from a training perspective; let me begin with Friday though.  I took the day off because my Kindergartner had her "Spring Sing" concert at school.  She was standing front and center and did absolutely amazing.  We couldn't have been prouder of the job that she did.  Following the concert, we picked up a couple hoagies for the ride to Lavallette, NJ.  We did have a quick stop on the way down....details will be forthcoming in the near future.....before finally arriving at my parents house around 3:00PM.  The rest of the day was spent chilling out and letting my daughters just have fun playing.

Saturday morning I was up and out of bed at 5:10AM and on my bike heading north at 5:30AM.  I rode up to the Manasquan Inlet (on the Point Pleasant side), took a picture of the sunrise and then turned around to face the increasing south wind.  I trekked south past my 'rents house and made my way into Island Beach State Park.  I rode around four miles into it and then turned around and headed back north with a steady wind at my back.  The ride ended up being around 39 miles and I finished it in just under two hours (~19.3 MPH average).  I was pretty happy with it, especially considering it was only my second outdoor ride so far this year.

The rest of Saturday was spent at the beach, freezing for a good portion of it, trying to keep up with my daughters who were having a blast running around in the very low tide.  We also caught up with our "summer" friends who we really missed a lot. 

I was able to sleep in a bit on Sunday, but I did manage to get in a nice seven mile run.  I ran from our house down to Seaside Heights, turning around right at Midway Cheese Steaks (they are so greasy and good/bad).  It was a slow slog as I still don't feel like I have a slightest of fitness.  I trudged and trudged.  Once I got back to the Lavallette boardwalk I kicked it into a higher gear and managed to run the final mile in 7:58.  WOW, finally a sub-8 minute mile. DANG!!!

The rest of the day...you guessed it, up at the beach with the family.  The weather was a bit better, slightly warmer, but still not the advertised 80F.  I still had fun with the girls, playing in the sandbar with them, playing catch and digging a giant hole for them. 

Monday was an early departure from the shore as we had a ton of stuff to take care of, specifically lots of food shopping.  We did manage to head over to our pool for about and hour and a half, thanks to the desperate pleas from my oldest daughter.  I couldn't get over how warm the water was, especially this early in the season.  It will make for easier swim training now that I will be doing it all there at the pool as opposed to my old gym.

Now for why I think I am back in business with regard to my training.  Two things:

1. I stayed up until 10:00PM last night putting together a training program.  I have printed it out and I will have it next to my bed at home for me to follow!
2. I dragged my butt out of bed this morning at 5:05AM and went for a run.  It was a slow and short run, but I did manage to get it done.  I got out of bed, got dressed and actually ran.  This was a huge step for me.  So, I am going to say here and now that I am back and ready to start training for the NJ State Triathlon on July 24th. 

Happy training to everyone!  Cheers!

From Chaos to Chaos

Whew, it has been a very busy week since I last posted here.  Between work and home, I have no time to myself.  Actually, I have been able to carve out some bits and pieces along the way, but I have had to be very creative with it.  Let me recap:

Tuesday, May 10th
I was in NYC for a Sales Conference, so from 8:00AM to 11:00PM I was either in meetings or socializing with my new co-workers.  Knowing this, I was up at 6:00AM and out the door by 6:15AM for a run along the southern tip of Manhattan.  It felt great to be out running so early in the morning, in a place I have never run before.  I think I ran about 5 miles but it didn't feel like it.  I was also able to see a cruise ship heading north up the Hudson to port.  It was HUGE!   Awesome!

Wednesday, May 11th
I was up early again, and I put in a nice 6+ mile run.  It was a gorgeous morning, lots of people were out running, biking, roller-blading, etc.  I had such a good time running; I am starting to feel like I am getting back into shape.  The rest of the day was meetings, meetings, meetings.  I think I finally headed back to my tiny hotel room around 11:00PM.

Thursday, May 12th
My last early morning run, and it didn't disappoint.  I put in around 5 miles, starting by running cross town via Wall Street, and over past where the World Trade Towers once stood.   I went right when I hit the river and ran north for a ways.  Another beautiful morning, another good start to the day.  Meetings until around 2:45PM and then a ferry trip back to Jersey City to get my car.  I was home to my wife and daughters by 5:15PM.  I really missed them!

Friday, May 13th
Back to the office and no time to work out, run or bike.  My daughter had her last night of travel soccer team try-outs from 6PM - 8PM, so I got to spend the night watching her play soccer (and worrying about her) and talking with all of the other soccer mom's and dad's.  After she was done, she and I went and got dinner together.  We had a good night.

Saturday, May 14th
Oh what a busy day, kicking off with my oldest daughters first ever race, well distance race that is.  It was a 3K for only elementary school kids.  Despite being totally wiped out from soccer the night before, she ran hard and did great.  My wife and I were so proud of her.  We had the added bonus of having my mother and father there to cheer her on as well.  After that we all went and got breakfast....because we had to fuel up for her lacrosse games which were at 1:00PM.  Lacrosse went well, our girls played the best they have all year.  My daughter managed to score a couple goals which is tremendous for a 2nd Grader.  After that we headed back home for a late lunch and some "chilling out" time.  I managed to take my first nap in a long, long time.

I finished up the night by getting on my bike for an hour while watching Black Swan....really good movie!  I think I finally hit the hay around 11:00PM.

Sunday, May 15
This was the busiest day I have had in a very long time.  Here it is in bullet form:

• 7:00AM - Woken up by daughters
• 8:00AM - Eat breakfast (three eggs and whole wheat bagel) & make breakfast for the family
• 9:00AM - Start cleaning bathrooms, including scrubbing of grout.
• 10:30AM - Finish cleaning bathrooms
• 11:00AM - Sit down for 45 minutes to watch 1st half of Liverpool v. Tottenham
• 12:00PM - Coach daughters soccer game (we won big, my daughter dominated, dribbled circles around the other team, scored 4 goals).
• 1:20PM - Arrive home and proceed to vacuum the entire house
• 2:00PM - Talk to my wife about the rest of the day/night
• 3:15PM - Go for a 6.7 mile run....oh, so very slow.  I was hurting really bad and I don't know why
• 4:30PM - Get dressed in jacket and tie.
• 5:15PM - Take my youngest daughter out for dinner (she missed the Father/Daughter dance a few weeks back b/c she was sick)
• 6:15PM - Stop by Chubby's on the way home for ice cream...AWESOME!!!
• 7:15PM - Arrive home and get the girls ready for bed.
• 8:15PM - Go to the food store
• 9:15PM - Return from food store
• 10:30PM - Go to bed....finally.

So that was the last few days.  I have yet to put together a training program yet for my Olympic Distance triathlon in late July, which is not a good thing.  Maybe tomorrow if I have some time.  I am hoping to get up around 5:00AM tomorrow and put in 45 minutes on the bike in the basement....we'll see if it happens.  I have to start doing something before work because there is not time left at the end of the day. 

Time for bed!  Peace out!

So FAT!!!

It is Monday morning and I need a good kick in the ass.  I am having the most difficult time getting into a routine, a training routine that is.  Last week was pretty solid, I managed three run days and two bike days; five days in a row and I was looking to make it six until I neglected to do anything yesterday.  I do have an excuse though, it was Mother's Day and it would have been suicide to try and sneak out for a run or a ride.  Here is the problem though, I still haven't put together a training program and I am just kind of going through the motions, doing what I think I should do, but probably not what I should be doing.  Ugh, I need to get back on track and soon.

A quick note about Saturday, I had to get out for a run before my daughters soccer game at 9:00AM (which was followed by an all day lacrosse tournament).  So I was up and out of the house by 7:15AM for what I planned to be a 7 - 8 mile run.  Whew, that was not going to happen...I was so slow and tired.  I mean ridiculously slow and tired.  I was struggling to keep my pace below a 9:00/min mile.  That was unheard of months ago.  I think I finished my 6.1 mile run at 8:50/mile pace (the last mile helped bring it down a bit).  There are a few things that I can attribute this to, but the primary one is my weight.  I am up about 20 lbs from November and I still haven't lost anything yet....not that I have been really trying all that hard.  FOCUS!!!

Alright, this week I should be able to get into a running groove at least.  I am going into NYC for a sales conference which means I will be able to get up and go running every morning that I am there.  It is probably going to mean that I have to get up by 6:00AM, but heck it is better than the 4:15AM I was doing last year....I shouldn't complain about 6:00AM.  So I am looking at three mornings of running around lower Manhattan, it should be good.

I think I am about two and a half months out from my next race, the NJ State Triathlon (Olympic) and I am not even close to being in "race" shape.  I need to get my plan ready and start to execute it.  I have never been this disorganized in all of my life.  Ugh!

Time to get back to work.  Peace out!

TGIF....or Maybe Not

It is Friday and I am ready for the weekend to start.  However, now that I have said that, I suspect that this weekend will be busier than I am during the week.  Heck, I don't know what I want.  I feel as though I have absolutely no time anymore, at least no time for me.  I must admit though, when I was training last year I was getting up before 5:00AM every morning and getting a good chunk of my training done before most of the world was awake.  That was my "ME" time.  Now I am sleeping in until 5:45AM, and leaving for work by 6:30AM and hoping to fit in a workout before I go to bed, usually finishing up around 10:30AM.  I have to figure this all out and soon.

So this week has been a pretty good one with regards to training:

• Monday I took off from any exercise because I was pretty sore from the Broad Street Run. 
• Tuesday I put in a mellow 45 minute spin on my bike (trainer). 
• Wednesday I managed to get in a 3.5 mile run, which included a lot of hills. 
• Thursday I did a very solid hour on the bike (trainer). 
• Today I am going to do a 5 mile run when I get home from work before I mow the lawn.
• Saturday I am going to try and do a 8 mile run before my daughters soccer game at 9:00AM.
• Sunday, phew...not sure about Sunday since it is Mother's Day.  If anything I might be able to get a ride in later on in the day provided I am given the OK from my better half.

I still haven't put together a training plan which is pretty sad.  It looks like I am going to have to put off joining a gym with a pool until after the summer, which means I will be doing all of my swim training at our local outdoor swim club (Fanny Chapman Pool).  That means there will be a lot of very cold water swims to start the season.  BRRRRRR!!!!!!!!

I mentioned a busy weekend, in fact it is really Saturday that is what is going to be busy.  9:00AM I have my daughters soccer game.  9:30AM my wife will be taking my youngest to her dance class.  We will all get home from these activities around 10:40AM.  We will then have a little bit of down time before we hop into the family car and head down to Abington, PA for a lacrosse festival for my oldest daughter (I am coaching her team).  We need to be there by 12:15PM, which means we need to be in the car driving by 11:45AM.  The lacrosse fest will go until around 4:45PM at which time I imagine we are going to have to stop on the way home to get something for dinner.  I figure we will probably be home around 6:30PM or thereabouts.  It is going to be a long day, but hopefully a fun one.

RR: Broad Street Run

The Lead Up
I hadn't run at all in the week leading up to the Broad Street Run (10 mile race down Broad Street in Philadelphia, PA).  I had managed two bike sessions on my trainer on Tuesday and Wednesday but hadn't been able to fit in a run.  Friday after work I explained to my loving, wonderful wife that I needed to get in a run considering I had a long race on Sunday.  So I headed out for a quick 4 mile run, the goal to see how I felt with my face under 8:00/mile.

Well, I managed the four miles in under 32 minutes, but I was by no means just cruising along.  Yeah, I am not even close to the shape I was in last December.  Regardless, I still felt like going sub 1:20:00 on race day was a possibility.

Pre-Race
I was up at 5:00AM, rearing to go.  Actually, I had to drag my ass out of bed and then forced myself to eat some Pop-Tarts.  I left the house around 5:30AM so that I could get down to the Wells Fargo Center parking lot at 6:45AM where I was to meet my friend Bill.  No problems at all, Bill pulled in right around 6:45AM and we were on our way to the start around 7:00AM.

The start area of the Broad Street Run is chaos.  You have 30,000 people all in a two or three block area, all with no where to go until the race starts.  Bill and my first stop was the porta-potties, and as we soon found out we would only have one chance to take care of business on this morning; the lines were epic.  Again, no issues, we were in and out with out incidence thank goodness.

Around 8:10AM we made out way to our corral, the PURPLE CORRAL.  This were good, we were just chilling out...oh yeah, we were also trying to find a friend of Bill's who was going to run as well.  By a stroke of amazing luck, we found him about 8 minutes before the start.  Things were going very smoothly.

The Race
BANG!  The gun went off and so did we.  I had told Bill that I was targeting 1:20:00 as my finish time, considering my lack of training.  He thought that was realistic for him as well, but if he felt good toward the second half he was going to push it.  Mile 1 came and went quickly as is the case with most races, 8:04, right around on target considering the still somewhat thick crowd.  I could tell that I was going to be struggling a bit though as my heart rate was in Zone 4 and didn't show signs of dropping.

I think it was around mile 4 that I finally started to drop back from Bill and his friend Colin.  I just didn't have it in me to go any faster than I was already.  Miles 2 - 4 were all at 8:03 pace and I was struggling to maintain that.  I silently let them drift off ahead of me and just concentrated on maintaining my pace.  I also popped in three Clif Shot Bloxs with had an immediate affect on me (all positive).

Just before mile 6 the course goes around Philadelphia City Hall and the crowds get quite large.  It was exactly what I needed!  I got a nice adrenaline rush which allowed me to pick up my pace for the next mile or so.  By the time I got to mile 7 I knew that I was going to have to speed up a bit if I wanted to get under an hour and 20 minutes.  I was running a steady 8:04 pace but with each passing mile that left me with additional seconds that I was going to have to make up with fewer miles remaining.

Mile 8 was a bit faster with mile 9 faster yet (around 7:45).  The crowds that had dwindles a bit after City Hall started to build up again and I could feel my energy levels rise again.  At that point I knew that the faster I ran, the faster I would be done.  One mile remaining then I could stop running and down some bad post-race food.  There was a girl running in front of me, she was wearing an orange tank and orange compression socks.  She was running faster than me and I decided that she is the one I would follow to the finish line.

I moved my legs faster; my watch said 7:25 pace.  All I wanted was to be done.  Finally I could see the finish line and I ran a little faster.  I checked my watch and was almost certain that I was going to meet my goal.  DONE!  Stop my watch.  Immediately check the time.....1:19:43.  I managed to get under 1:20:00 and I felt good.  Tired, but good.

Post-Race
I found Bill and Colin about two minutes later, just passed the medal folks.  Bill looked completely spent, this was the longest race he had ever run and he did it in just over 1:17:00.  He ran negative splits for the entire race I think; just a stellar job by he and Colin.  I grabbed a banana, some water and we made out way out.  I would have liked to of hung out for a bit longer, but I had my daughters soccer game to coach at 12:00PM.  No worries though, I was soaking wet with sweat, smelled awful and needed to sit down.  The drive home in the car would do me right.

Final Thoughts
I went into this race more under-prepared than any other race I have ever done.  With that said, I had pretty high expectations for myself (sub-8:00/mile pace for a 10-mile race).  I am very happy that I was able to meet my goal and realized that I still have a bit of residual fitness remaining from IM Arizona.  I have also learned that even if I can't get out for a run, it is a good idea to at least get on my bike and put in 45 - 60 minutes of riding.  It isn't running, but it is exercise and that is better than nothing.

I know I have said this before, but it starts today.  I have about 12 - 13 weeks until the New Jersey State Triathlon (Olympic Distance) and I have to start my training for that.  I have got to get my training schedule set so that I have something to work off of, a reason to get up at 4:30 or 5:00AM.  This past Sunday was a wake up call and I am ready to start working again!!!

Mini-Mile Stone

Yesterday marked the first time since November that I have run/biked THREE days in a row!!!  Yes, it is a huge accomplishment.  In reality, how sad is it that no more than six months ago I was putting in 20 hours of training a week, only taking Monday's off to rest.  Now I am celebrating three days of physical activity in a row. 

Today I will be hoping to complete the quadruple, yes, that's right....FOUR days in a row!!!  When I get home from work I am going to head into my basement and put in 45 minutes on the bike.  Wait it gets better because tomorrow I will be running yet again.....8 to 10 miles in preparation for the Broad Street Run which is a mere ten days away.  Provided I am able to complete all of my planned activities, that will make FIVE straight days and SIX out of SEVEN days of training.  Sounds like I am back baby!

As for my run yesterday, it was much better than my Wednesday run.  I managed to get in 5.25 miles at about 8:17/mile pace.  I am still way off my sub-8/min mile training pace of last year, but I am also 15 lbs heavier and not even close to being in "good" shape.  I'll take it for now.  Enough for today, back to work.  Adios!