Is It Too Early To Be Thinking Of 2014 Race Season???

One more go at it for 2013!

After another solid week of training, I am looking with earnest for one more race within the next 3 weeks. I figure outside of three weeks I will be risking what I consider too cool for a triathlon. There are two races this upcoming weekend that could fit into the schedule. There is the QuakerMan Olympic Plus (.6M/ 38.2M/6.2M) on Saturday and the Skylands Sprint Tri (.5M/13.6M/3.1M) on Sunday. I like the distances of the Olympic + as it is a great way to end the season on a longer race as I plan for my full-hearted attempt to qualify for Kona in 2014. It is also a good weekend to race as my cross-country teams are off this coming weekend. The only other realistic chance I have when the teams are off is September 28-29 when the teams are off again. Of course if I choose the Saturday race, that saves you from having to read two of my blogs next week!

I have already started to look at training schedules and get ideas of how to ramp up my training around my coaching schedule. I know I will have to raise my yardage in the pool but the biggest change will be adding mileage to my running. I have only been averaging 23-26 miles a week for the past two years with a long run of 10-12 miles every few weeks. I know to prep for Kona I will need to get that at least to 40-43 miles per week and get some long runs pushing 18-20 miles. The only thing I will add to my bike training is a longer ride but I feel that will be easy as cycling has turned into my strong event for now. But I have a feeling that once I add some run training, I will be back to my strong event being the run.

It will also be fun next year as I bump up an age group - 45-49!!!!

Faster as a master!!!!!!

New Training Totals
Week
Bike - 5 rides/ 147 miles/ 6.79 hours/ 21.6 mph
Run - 4 runs/23.25 miles/ 2.81 hours/ 7:16 per mile
Swim - 3 swims/2.75 miles/ 1.51 hours
Total - 12 workouts/ 173 miles/ 11.11 hours

2013
Bike - 177 rides/ 5738 miles/ 265.66 hours/ 21.6 mph
Run - 122 runs/ 775 miles/ 95.28 hours/ 7:22 per mile
Swim - 105 swims/ 101 miles/ 49.99 hours
Total - 404 miles/ 6614 miles/ 410.93 hours

Goals This Week (Possibly Race)
Bike - 4-5 Rides/ 140-160 miles
Run - 3-4 runs/ 23-27 miles
Swim - 3 swims/ 2.5-3 miles

People will often ask what am I on to complete my training?

What am I am on?

I am on my bike 7-8 hours a week, in the pool 1.5-2 hours a week and on the roads running 2-3 hours a week......and of course caffeine,moose tracks and beer for recovery!

That's what I am on!

Kona 2014! Can't Stop Me!

Now time for beer!

Race Report: Getting There

"Big wheels roll through fields
  Where sunlight streams
  Oh meet me in a land of hope and dreams"

I know a re-post of the song but it is different live version. Something about the lyrics and the musical arrangements that just keep me motivated to dream big!

Like every morning of a triathlon I am about to race, my initial thought when the alarm goes off is......

Why do I continue to do this at such an f*#king early hour??????

I am sure we have all been there and had to resist that urge to hit the snooze button. This morning it was a 4:45AM wake-up call as I was competing in the Keystone Sprint Triathlon in Lewisberry, PA. The early wake-up was due to the fact, I had to drive just over an hour for a 8:00AM start. This is a race I had competed in last year so it was a great chance to see how much my training has been working the past year. The distances for this race were .5 mile swim, 18.2 mile bike and 3.1 mile run. I will never get why anything that long would be considered a sprint???

Well with car loaded and coffee in hand I hit the road at 5:15AM, let the fun begin!

Swim - .5 mile - 12:45 (includes 50 yard run to transition area)
The water temperature this morning was announced at 74 degrees. It was wet suit legal but I decided to opt out of the wetsuit. I figured in a half mile swim any advantage I may have gained from it would be lost as I wrestled my way out of it. My race started shortly after the Olympic Distance race started. Something that has never made any sense to me since the Olympic Distance had to complete two loops. Oh well! I was not sure what to expect today as I felt sluggish during my swim workouts during the week. After the siren, I just focused on getting into a strong steady rhythm and staying out of the crowd. I felt good the entire way except for the brief moment I had to breaststroke a little and get my breath back after swallowing some water when I attempted to breath before my head was clear...Oops! Overall I am very happy with the swim.

T1 - 1:17 - Finally not taking me forever to get one the bike.

Bike - 18.2 miles with 1203 feet of climbing in 51:00/ 21.5mph
Keystone Bike Course
The bike is a challenging 2 loop course that climbs a total of 1203 feet. It is a continuous roller coaster as you seem to be either going up or down a hill. There are not many flat sections of the course. My focus was to bike faster than last year which I accomplished by 40 seconds. I probably could have dropped another 15-20 seconds by hammering a bigger gear but who knows where that would have left my legs for the run. I was pretty steady as my two loops were almost equal in time. My time of 51:00 was the 2nd fastest bike split of the day. Now, I did see something that I will go on my list of triathlon rules. Even though I was flying around the bike course I notice one guy who had his race number from an old Ironman race still on his bike....Are you serious? Just go out and do what most triathletes do...get an M dot tattoo!

T2 - 48 seconds - Not too shabby!

Run - 3.1 mile trail run in 19:48/ 6:23 per mile
Starting the run, my legs felt strong and I instantly thought maybe I could have pushed the bike more. That thought quickly went away as I reminded myself....Self there was only one other bike in transition enjoy the rest of the race. Now I was not sure how far out in front 1st place was but I figured I would try to run a steady pace and see if I find anyone out there. Well I did find the leader but unfortunately I was heading up a hill and he was on his way back with just over a mile to go. I was probably about 3/4 of a mile behind him. At that point I just focused on maintaining this pace and finishing strong. I finished just 20 seconds off my time from last year on the run but I was 4 minutes clear of 3rd place. My run time was the 2nd fastest run of the day. There is also something about a trail run that makes a run at the end of a triathlon not so painful!

Overall I was very pleased with my race. I finished with a time 1:25:38 which was 2 minutes 40 seconds faster than last year, so I accomplished my main goal. I finished 2nd overall and 1st in my age group. Still some work to do! I have to tip my hat to the winner as he hammered that course and kicked my ass! I hope to get one more race before starting to put all my focus on 2014. I have already prepared myself mentally for what will be an intense training phase as I prepare to take attempt(s) at qualifying for Kona.

Beer time! 

Time To Hurt!! (In A Good Way)

It is hard to believe that the summer is almost over and my opportunities to race will be very limited till the end of the triathlon season. Being I live in the middle Atlantic region that means that early October marks the end of the season. There might be opportunities for duathlons but I will be the first to admit, I do well with very cold water temps, wetsuit or not.

After racing tomorrow I figure I have about 4-6 weeks left to hopefully get 1 or 2 more races. The desire to race is not an issue for me it is the same dilemma I run into during the track & field season that limits my opportunities in the late summer/early fall races. My dilemma is I have to look for races around my team's cross-country schedule.Anyone who has ever coached cross-country and/or track & field can tell you, trying to race the day after coaching at a meet can be brutal. Yeah it is true that I am not actually competing but when you are on your feet for 3-4 + hours or on the road for 5-8 hours having fresh legs the next day is not a guarantee.

Tomorrow I am racing the Keystone Sprint Triathlon. It is a race that I competed in last year so like Brigantine, it will give me a good idea where I stand as I start plan out my 2014 season. Last year, I finished the .5 mile swim, 18.2 mile bike and 3.1 mile race in 1:28:18 for a 7th place finish overall. While I would love to move up into the top 5, my ultimate goal is to drop 2-3 minutes from last year's time and see where that places. My training shows I am ready for this goal but as we all know anything can happen on race day. With it being a sprint triathlon, the only thing that is certain is that it will be 1 hour 25 minute balls to walls, all out racing for me. Sometimes you have to step out of your comfort zone and challenge yourself.

New Training Totals
Week
Bike  4 rides/ 135 miles/ 5.87 hours/ 23.0 mph
Run - 3 runs/ 23.75 miles/ 2.87 hours/ 7:15 per mile
Swim - 3 swims/ 2.5 miles/ 1.39 hours
Total - 10 workouts 161.25 miles/ 10.13 hours

2013
Bike - 172 rides/ 5591 miles/ 258.86 hours/ 21.6 mph
Run - 118 runs/ 751.75 miles/ 92.46 hours/ 7:22 per mile
Swim - 102 swims/ 58 miles/ 48.49 hours
Total - 392 workouts/ 6400.75 miles/ 399.81 hours

Goals This Week (Including Race)
Race Keystone Sprint Triathlon ( .5m swim/ 18.2 mile bike/ 3.1 mile run)
Bike - 4-5 rides/ 140-150 miles
Run - 3-4 runs/ 23-27 miles
Swim - 3 swims/ 2.5-3 miles

People will often ask what am I on to complete my training?

What am I am on?

I am on my bike 7-8 hours a week, in the pool 1.5-2 hours a week and on the roads running 2-3 hours a week......and of course caffeine,moose tracks and beer for recovery!

That's what I am on!

Kona/Vegas 2014!

High Volume Training for an amazing 2014 starts soon! (Who needs to rest?!?!?!?)

Camp On To Camp Off Back To Camp On

"Its funny how life turns out
  The odds of faith in the face of doubt
  Camera one closes in
  The soundtrack starts"
Camera One by Josh Joplin Group 

One camp complete and one to begin........

After working at RunningWorks Cross-Country Camp in the Poconos, today I returned to Selinsgrove for the start of SUXC preseason which opens tomorrow. Working this camp is six days of working with a cool staff and eager high school athletes with one common goal.....pushing the limits of the human body and getting the most of one's given ability.

I have been working this camp for 10 years. As much as I seem to pick up something new from a fellow staff member each year to use with my team, I think the biggest thing I get out of the week is the passion that younger athletes have for running and the fun they have trying to improve their personal bests! I am sure they will say they learn plenty if not more from the great staff, I have the pleasure to work with, but I can also say I take a lot from them even if they don't see their influence on me. Especially over the past few years, these young athletes have reminded me that our endeavors in endurance sports cannot always be measured in wins or losses but measured more by personal records.

Like those that will return to camp next year, I hope I will also be a better athlete and continue to push my ability to a higher level. I hope none of us ever lose sight of this........

New Training Totals
Week
Bike - 6 rides/ 182 miles/ 8.48 hours/ 21.5 mph
Run - 7 runs/ 36.5 miles/ 4.64 hours/ 7:50 per mile
Swim - NA (No pool)
Total - 1 workouts/ 218.25 miles/ 13.12 hours

2013
Bike - 168 rides/ 5456 miles/ 252.99 hours/ 21.6 mph
Run - 115 runs/ 728 miles/ 89.59 hours/ 7:23 per mile
Swim - 99 swims/ 55.5 miles/ 47.09 hours
Total - 372 workouts/ 6239.5 miles/ 389.67 hours

Goals This Week
Bike - 5 rides/ 140-150 miles
Run - 3 runs/ 22-25 miles
Swim - 3 swims/ 2-3 miles
Race next Sunday!

People will often ask what am I on to complete my training?

What am I am on?

I am on my bike 7-8 hours a week, in the pool 1.5-2 hours a week and on the roads running 2-3 hours a week......and of course caffeine,moose tracks and beer for recovery!

That's what I am on!

Kona/Vegas 2014!

High Volume Training for an amazing 2014 starts soon!

Now time for beer!

Enjoy The Journey

"In these bodies we will live...."
Awake My Soul - Mumford & Sons

Why is that it takes a tragic situation to make us stop and think about life and it's fragility?

This past week I learned that a former athlete of mine (Tyson Snader) suffered a serious spinal cord injury sliding head first down a slide into a pond. After two surgeries the doctors were able to stabilize the neck but feel at most he may regain use of his arms and hands but he will not walk again. While he was a very talented runner and very competitive while at SU, he always put the team and his teammates first. He was a character and free spirit but his heart was always in the right place. After he graduated, he even took time to hike the Appalachian Trail (south to north). He truly was an individual who made it a point to enjoy life and everything it had to offer.

Here is a link regarding Tyson:  Tyson's story

Learning of his accident and taking some time to let the it sink in, only reinforced my new philosophy of training and racing as I made my return to triathlons last summer. I realize now that I can be very competitive and train hard at the same time enjoy the journey. I am not trying to stereotype all but in following people on Twitter and/or Facebook, but I think there are way too many triathletes/endurance athletes that take their training and racing way too seriously. Trust me, in my first life as a triathlete I was like these people so I can speak from experience. Looking back it, I had some tremendous successes (2x Ironman Hawaii competitor/ 4:31 overall time at Wildflower as amateur - I believe I was either 2 or 3rd overall amateur) but I really am not sure if I totally appreciated it or enjoyed it like I appreciate everything now.  Given my personality, it is probably the reason I had to take huge step back and walk away from triathlons at that time. Now, I take time:

• to train with others, even if not always at the same ability
• drink beers when I want and the occasional shot
• eat what many triathletes would consider unhealthy - foods with gluten
• offer advice to any one who ask
• listen to stories of others races and not just talk of my own
• take in the scenery while riding/running (no scenery in pool)

Am I still competitive? Yes! 
Do I still want to improve? Yes!
Am I still getting results? Yes!
Do I still want to get back to Kona? Hell Yes!
Am I enjoying it more than I did then? Yes - The most important yes!

I ask all of you to really think about how you go about things and ask yourself if you truly are enjoying the journey! If you are not competing as a professional, it should never get to the point where it feels like a job. If it is.......take sometime to enjoy some of the things I listed above and get back to where it was fun! (Feel free to send me ideas to add to this list if like)

This also not an epiphany moment as any one who has read my blog over the past 12-15 months will know I have been preaching this for a while now. I don't want to see others fall into the trap I did in my first go around.

Time to finish this beer and post...........

New Training Totals
Week
Bike - 4 rides/ 150 miles/ 6.88 hours/ 21.8 mph
Run -  3 runs/ 26 miles/ 3.25 hours/ 7:30 per mile
Swim - 3 swims/ 2.75 miles/ 1.43 hours
Total - 10 workouts/ 178.75 miles/ 11.56 hours

2013
Bike - 162 rides/ 5274 miles/ 244.51 hours/ 21.6 mph
Run - 108 runs/ 691.75 miles 84.95 hours/ 7:22 per mile
Swim - 99 swims/ 95.5 miles/ 47.09 hours
Total - 369 workouts/ 6061.25 miles/ 376.55 hours

Goals This Week
Running Works Cross-Country Camp Week
Bike - 4-5 rides/ 150-170 miles
Run - 5 runs/ 30-35 miles 
Swim - N/A - Pool closed/ camp week

People will often ask what am I on to complete my training?

What am I am on?

I am on my bike 7-8 hours a week, in the pool 1.5-2 hours a week and on the roads running 2-3 hours a week......and of course caffeine,moose tracks and beer for recovery!

 

That's what I am on!

Kona/Vegas 2014!

This Racing Thing Can Be Fun

(1st song on Race Day playlist on Ipod)

Race Wheels plus no broken spokes equals a fast bike split! 2nd fastest bike split of the day!

This morning I competed in the Brigantine Island Sprint Triathlon. This race will give a good idea of how my training has been going as I did this race last year. I definitely feel in much better shape than last year but needed a race to give me a true indication where I am. The distances of the race were 1/4 mile swim/ 11 mile bike/ 4 mile run. It was a muggy overcast morning but not too hot. There was a slight breeze but nothing that I think would make the race challenging.

The swim went much better than last year but still not my best. I know I have a lot of work but sometimes it is tough to judge a pool swim to a bay swim when you will have current issues plus the old question....is the course marked accurately?!?!?! That really is not that much of issue as everyone swims the same course. The transition from swim to bike is a long one. It was a 100 yard run to the transition area and the transition area is longer than two city blocks.

Now that my least favorite part is done.....Let the race really begin!!

I will say I was nervous about this race for only one reason...It was the first time I have raced with these wheels since my broken spoke fiasco at Eagleman. Now since, I have had the rear wheel rebuilt and the front checked over several times. Even with these precautions, I was still a little anxious. Trying not to think about the wheels I started hammering down the riders that were in front of me. I found a gear I could spin at 23.9 mph into the wind and geared down once we headed back north. The last 2 miles or so were back into the breeze so found that gear that did not take too much out of legs and still maintain high mph! Plus I wanted to loosen legs up for the 4 mile run. Official splits was 27:16/24. 2 mph & 2nd fastest bike split.

My plan was to run a steady pace for the entire run. Unfortunately there were no mile markers to get splits and check pace. I exited transition with someone who within the 1st mile could not maintain pace. Luckily I had some carrots in sight the entire 4 miles to use as motivation and reel in. I believe I passed 7-8 runners in the four miles. My focus was not to settle as I came upon runners but to continue to press the pace. It felt very strong the entire way! Official split was 26:20 for 4 miles.

Overall, my time was 1:04:58 which was a 3 minute 4 second improvement from last year. I did place 1st in my age group and 5th Overall.

Official Results
Brigantine Island Sprint Triathlon

Beer time! Tonight's celebratory beer is Ass Kisser Vanilla Pale Ale out of San Jose, CA!

New Training Totals
Week
Bike - 5 rides/140 miles/ 6.49 hours/ 21.6 mph
Run - 4 runs/ 23.5 miles/ 2.86 hours/ 7:18 per mile
Swim - 4 swims/ 2.5 miles/ 1.37 hours
Total - 13 workouts/ 166 miles/ 10.72 hours

2013
Bike - 158 rides/ 5124 miles/ 237.63 hours/ 21.6 mph
Run - 105 runs/ 665.75 miles/ 81.71 hours/ 7:22 per mile
Swim - 96 swims/ 92.75 miles/ 45.67 hours
Total - 359 workouts/ 5882.5 miles/ 365.01 hours

Goals This Week (Focus is still on speed!)
Bike - 5 Rides/ 135-155 miles
Run - 4 runs/ 23-25 miles (track workout)
Swim - 3 swims/ 3 miles

People will often ask what am I on to complete my training?

What am I am on?

I am on my bike 7-8 hours a week, in the pool 1.5-2 hours a week and on the roads running 2-3 hours a week......and of course caffeine,moose tracks and beer for recovery!

 

That's what I am on!

Kona/Vegas 2014!