Another Chance To Rock the W!

Counting today's race, the past four weeks have been a high volume/intensity block of training (by my standards). All of this training is geared towards finishing up the 2014 season with a couple of longer races (70.3 distance). Despite favoring the longer races, sprint triathlons are a great way to get out of one's comfort zone and hammer! I am hoping that 2-3 more sprint triathlons, over the next 5-6 weeks, with the high volume of training will pay off with strong results in the longer races at the end of the season.

Past Four Weeks Training

Bike - 16 rides/ 597 miles/ 28.62 hours/ 20.85 mph

Run - 14 runs/ 90 miles/ 11.18 hours/ 7:27 per mile

Swim - 13 swims/ 11 miles/ 5.55 hours

Total - 43 workouts/ 698 miles/ 45.35 hours

Per Week - 10.75 workouts/1745 miles/ 11.34 hours

So, going into today's race, I was not sure how my body would feel given the numbers above and not tapering before this race, 30 mile bike ride yeaterday. Overall, I am very pleased with my result from today given that I was able to go faster than last year given the past 4 weeks training. I know tapered I could have gone several minutes faster but I am keeping things in perspective and things are looking good for the final longer races of the season! 

Happy Valley Sprint Triathlon Report

Swim - 750 Meters/Pool Swim - 12:26

The day gets started with 4 people per lane (2 on each end) in Penn State's outdoor pool It is a long course (50 meter) set-up which is interesting after training in a 25 yard pool. After you, exit the pool you have about a 50 meter run before you cross a timing mat going in T1. My swim has been making some breakthroughs in training the past few weeks and it is finally showing in my results.

T1 - 1:20 (includes run from pool to start of bike)

Bike - 12.2 miles - 33:23/21.9 mph

The bike course is not what I would call flat but at the same time I would not say it was hilly. There were 3 steady climbs throughout the course.  I did not feel the strongest on the bike but it was still a solid bike. I think my legs felt a little of the effects of the previous 4 weeks of high volume training. Probably left a minute or two out on the course but worked on keeping legs fresh for the run. I kept a steady high RPM in the small chain ring today.

T2 - :37 (getting faster)

Run - 20:01 - 5K/6:27

Off the bike, it did not take long for my legs to get in a strong steady rhythm. The strategy of not hammering the bike and spinning more on the bike definitely helped my run today. Like the bike course, the run course is a rolling out and back course. I ran this completely on feel but wish they had mile markers to take some splits to analyze after the race. It, by far, was the best I felt off the bike in my three races this year.

Total - 1:07:48 - 1st Age Group (40-49)/ 13th Overall (48 seconds faster than last year)

I am not sure what race will be next but I do know that tomorrow I am right back to this high volume block of training. In 6 days it will be time for the Owens family annual trip to the Poconos or as I call it, Pocono Tri Camp! That week will be highlighted by lots of climbing on the run and bike. Over the next 5-6 weeks, I have several races in mind before taking on a longer race in September. Here are potential races:

July 20th - Anthrocite Olympic Distance Triathlon 1.5k swim/ 40k bike/ 10k run

August 2nd - Brigantine Island Triathlon - 1/4 mile swim/ 11 mile bike/ 4 mile run

August 10th - Steelman Sprint Triathlon - 860 yd swim/ 14.4 mile bike/ 5K run

August 16th - Lewisburg Sprint Triathlon - 300yd swim/ 15 mile bike/ 3.25 mile run

August 24th - Keystone Sprint Triathlon - 1/2 mile swim/ 18.2 mile bike/ 5k run

Thanks again to Wattie Ink for the coolest racing kit and a great list of sponsors of the team! Power Bar, Speedfil, ISM Seats, Herbalife! Your support goes a long way in helping me achieve my results! 

Rock the W!

Photo Credit - Katie Meier (thanks for driving 75 minutes to be there)

Getting Back At It

"Cause I am in a race and I'm doing fine...Thank you!"

Placebo - One of a Kind

Maybe I should just stick with Sprint Distance Triathlons! Just kidding......... All the glory is in the longer races.....ha ha!

This past weekend I competed in the Millheim Sprint Triathlon. The distances of the race were a 300 yard swim, 15 mile bike and 3.1 mile run. Millheim is a very town in Central PA, smack in the middle of Amish country.

The set-up for this race was very low key compared to the higher profile races most of us do the rest of the year. It was an outdoor pool swim where you did 2 lengths in each lane and at the same time no flip turns were allowed. You finished the 300 yards at the steps leading out of the pool and were able to run directly out of the pool. About 60 yards, ran across a timing mat on your way to transition....a long way to transition. It had to be close to 150-200 yards to the bike. You biked out the other end of transition but did not cross a timing mat to head out on the bike. The next time you crossed that timing mat was heading out on the run, so you had to run 200 yards back towards the pool to get the start of your run time. So when you look at a bike split from this race, it will include both your transition times (which I kept on my watch). 

Official Race Report

Swim - 300 yards - 4:27 - 14seconds to timing mat (4:41 listed in results)

I was seeded 12th for the swim start. I went in with one maybe two goals for the swim. First goal was to break 4:30 and not be caught by anyone. The swim was done in time trial fashion on 20 second intervals. Now I will say it was weird to touch the wall and try push off into the lane next to you but in all in was success start to the race.

Transition - 2:04 (including close to 200 yard run to transition)

Bike - 15 miles - rolling to flat with 2 decent climbs 40:38 (22.15mph)

Looking at profile of the course (seeing the 2 climbs were in the last 4-5 miles) the plan was just to hammer the early portions of the bike course that ran along a creek. It was a very scenic course along the creek and through the area farms. I felt very strong and caught the swimmers who started in front of me pretty quickly, except one, the winner. With the set up of basically a time trial swim into the bike, I probably would not have anyone catching me so I just kept hammering. Coming into the transition I knew there was still one person out there but how far ahead and what swim seed he was so how much time did I really need to make up!

Transition - 1:11

Run - 20:50 - 6:43 per mile

The run was all on feel as there was no mile markers for splits. The legs felt good but mentally it was tough not knowing where the leader was as I did not see anyone till over a mile into the run. Seeing the leader heading back in at that point quickly made me realize 2nd place was the only option but at least it let me know I was still on the race course! Overall it was a solid run and I felt fresh given the heavy training that week!

Overall - 1:09:23 - 2nd Overall/1st Age Group 

A solid start back into racing after Eagleman. Now the plan is to compete in 3-4 more Sprint Distance races over the next 6-7 weeks. I still plan to finish the season with a longer race in September I am debating several 70.3 distance race and the craziness of a full Ironman. I also have my annual summer training week in the Poconos in 3 weeks during family vacation.This year's house will be amazing as it has a pool and hot tub!I still have some work to do and this week plan to add some resistance training back into the mix!

Now the question is which race next.......

This Saturday

Bald Bear Sprint - 1/4 mile swim/ 16.2 mile bike/ 2.3 mile run

Or wait two weeks

Happy Valley Sprint - 750 meter swim/ 11 mile bike/ 3.1 mile run

Decisions, decisions, decisions.........

Post race picture with my cool new beer mug! 

Thanks to Wattie Ink, Power Bar, Ism Saddles, Speedfil, Herbalife, Blue Seventy, Rudy Project, Spider Tech  for the great sore and helping me to recover quickly and follow up the race with a 61 mile bike ride! Training continues.......

Rock The W!

Time To Get Racing Again

"I can't believe that we would lie in graves
  wondering if we had spent our living days well
  I can't believe that we would lie in graves
  wondering what we might of been"

Lie In Our Graves - DMB

Now what??

One thing I have learned, from coaching my athletes, is not everything is going to go the way you want in racing & being able to adjust goals & be realistic about them is the key to handling a not so good race!

After taking 4-5 days to ease back into normal training, I realized it was time to get back to racing & set goals for the remainder of the 2014 race season. But what goals? What races? Here are some ideas I have been thinking for my the remainder of the 2014 race season:

1. Ultimately, the goal is to get back to Kona! Thinking about it a bit more since Eagleman, maybe I need one more year of training under my belt before making realistic shot at Kona. In reality, I am only beginning my 3rd year of returning to triathlons after a 15 year break. In my previous triathlon career, it took me 4 years to qualify for Kona and that was when I had a 5 year plan to qualify.
2. Race a bunch of sprint and Olympic distance races from now till the end of August. The goal would be 4-5 races in that time. 
3. Finish the season with a 70.3 in September or.............
4. Craziest idea -  Complete a late season full Ironman to potentially qualify for Kona in 2015. If I choose this option, I better get cracking on the training. (I truly am insane!) Can one get ready for an Ironman in 3 months?                    

Here is a list of races that I am looking at for the remainder of the year (not planning on racing them all - that would be crazy and expensive!):

1. June 21st - Millheim Sprint Triathlon (300yd/15 mile/3.1 mile)
2. June 28th - Bald Bear Triathlon (.25 mile/16.2 mile/2.3 mile)
3. July 6th - Happy Valley Triathlon (750m/12 mile/3.1 mile) - finished 10th in 2013
4. July 20th - Anthracite Triathlon (1.5k/40k/10k) 
5. August 2nd - Brigantine Island Sprint Triathlon (.25 mile/11 mile/4 mile) - finished 5th in 2013
6. August 16th - Lewisburg Sprint Triathlon (300yd/15 mile/3.25 mile)
7. August 24th - Keystone Sprint Triathlon (.5 mile/18.2 mile/3.2 mile) - finished 2nd in 2013
8. September 6th - Quakerman Olympic + Triathlon (1000m/39mile/6.2 mile) - finished 1st in 2013
9. September 14th - Rev 3 Pocono Olympic or 70.3 
10. September 20th - Ironman Maryland (2.4 mile/112 mile/26.2 mile) - if crazy enough

Racing kicks off this weekend with the Millheim Sprint Triathlon & right now, Brigantine & Keystone are definite! The rest of the schedule is up in the air. The ones in red look enticing to me but the rest, who knows. My goal is to get 5-6 races between now and a longer race to end the season. Maybe I should let you, the readers, choose the schedule (OK - Maybe the few people who do read this!!!).

Regardless of my goal for the remainder of the year, one thing remains the same.......Raising money for Miles for Melanoma!

Please check out my story at this link: Miles For Melanoma - Marty Owens

Time to get back to Rocking the W!

Highway To Hell (Eagleman Race Report)

  



Eagleman 70.3 Race Report - My first race in the 45-49 Age Group



Going into the race, I had some high expectations, but I always have lofty goals for myself. Workouts pointed in the direction that I was in great shape, maybe the best in years but as we all know in races of this length, anything can happen once you are out there & this was one of those days. There is no way other way to put it or no excuses to be made. Slow swim, solid bike and slow run don't make for great race results.  Now, compared to last year, I did finish (mechanical issue in 2013) so I have 1 victory from Sunday!



The day started off with the announcement that this was going to be a non-wetsuit swim as the water temps had risen to 76.5. Then another announcement was made...."All males must wear a top for the swim". Never heard of that rule? We even asked a few officials & they confirmed the announcement. I could tell as I swam to start line that was basically going to be swimming with a drag suit. Oh if I had only purchased the swim skin instead of the wetsuit!! Damn! Oh...to make things even more confusing, after they closed transition they made an announcement contrary to the original & said guys don't need shirts... WTF?!?!?!?! Transition area was closed 45 minutes ago. How do I put my singlet back in transition? In hindsight, I should have unzipped the top, rolled it down and tucked it in my shorts....Oops!



Swim - Once in the water, other than buoyancy, you could tell instantly that a wetsuit was not really needed. The first few buoys were smooth & you could feel a slight current pushing you from left to right. Then all of sudden a chop picked up for a bit till you hit the first turn. It felt like I was taking two strokes just to move one. I felt strong for the swim but just knew it was slow in the water. Was it the shirt catching water? Was it the current? Was it trying to swim through 7-8 people walking around the final turn? No lie, water was low enough for people to walk around a buoy and they were literally blocking the the turn. Regardless, swimming is not my strength but I was hoping for a better swim. Counting the run up to the timing mat.......37:21 or basically and eternity! T1 - 1:55  



Bike - Eagleman Bike Info - Strava

I feel very good about the bike & how it went. Once the information was downloaded, my  Garmin showed 2:26:03 (23mph) from the line we were able to mount the bike to dismounting bike. The official time is 2:27 but that includes running across timing mat to the line where you can officially get on bike & where you had to dismount bike. In hindsight, I probably rode a little too conservative on the bike as I knew the run was going to be hot as hell! I was probably one gear below where I should have been for the headwind and tailwind sections. Getting into T2 though, I felt good & the legs did not feel beat up after that bike. T2 - 1:40



Run - Running out of transition I felt good & in my head I had already scaled back my goal time given the heat & the fact there will be no shade out on the course. I knew that every aid station would be critical! At my earliest chance, I made sure to grab some sponges & kept them tucked in my top for the remainder of the run. I took on water at every station & was sure to soak the sponges with ice & water at every chance. But that sun just kept baking me in the baron conditions of the course. I hit the half way point averaging 7:23 per mile & then the death march home started. Now I will say I kept running and never once had to walk but to some it may have looked like I was walking! My official run time was 1:40:27. 



Overall my time was 4:49:13. It was not my slowest 70.3 (something to be happy about) but I knew I was in shape for 10-15 minutes faster. I have taken the past few days to think about the race & start to think about the future. I will need to take a closer look at my nutrition on the bike. I felt hydrated & strong but maybe I did not have enough in me & that is why the 2nd half of the run went so bad. I know I need to get back in the weight room to make the bike even stronger. Probably the biggest focus will be to focus a lot on speed in my swim!



Yeah, I wanted better but there are many more races ahead to achieve my ultimate goal of reaching Kona once again! Maybe I need one more year of training in my return to triathlons & then I can think more realistically about Kona in 2015. Maybe get another 70.3 in this summer or think about a late season Ironman (ie. Maryland) with idea of qualifying for Kona there & then have a year to focus on Hawaii. 



But all was not lost....after the race, I had the pleasure to catch up with some Wattie Ink teammates for the best recovery beverage known to man......BEER! This was my first race as a member of Wattie Ink. The cheers, thumbs up & high fives from teammates kept me going while on that "Highway to Hell" of a run course. Having teammates like this makes it very hard to dwell on a not so perfect race.  Great to meet Denise, Jon, Owen, Bill & Bill! I can't wait to meet more teammates!



Rock the W!



Thank you Wattie for the cool kit! Thank you Power Bar & Speedifil for keeping me hydrated & energized! Thank you ISM Seat for keeping my ass comfortable for those hot 56 miles!



Bigger & better to still to come in 2014!



Need to race soon!

Guess Who's Back?!?!?!?! (Race Week)

 



Guess who's back?!?!?!?



And no it is not Marshall Mathers and I am sure you have not all been lost without me......



Also not sure if this good for all but I am back and ready to keep everything real for all multi-sport athletes! (In a humorous non-offensive manner...of course)



Why the break from blogging, you might ask????



Well, I'll answer that for you......



hmmmmmmmm??????



I really have no good reason for the hiatus for the past 4 months. It is not like I have not had things to write about since my last post (Feb 2):

• my preparations for Eagleman (and they have been going great!) but you would probably find that boring to read week in, week out
• getting hooked up with Wattie Ink Elite Team (a lot of cool teammates, great sponsors - links to the right of post!!! Getting all links posted soon)
• silly things that multi-sport athletes do, which includes myself as I am among the guilty when I point out some of these things (I am not immune to my own wrath!)
• dopers and how much they piss me off! (this is always my go to soapbox topic)
• the shadiness of the USATF and how it is ruining track & field in America! (becoming my new soapbox topic)
• the cross-country/track &field teams I coach here at Susquehanna University
• beer, ice cream, coffee, bad eating habits, (my favorites!!)
• disproved fads like "gluten-free" and five fingered shoes (oh yeah, in case wondering, I was right about these from the beginning! but NOOO!!! nobody ever listens to me!!!!!)
• another year of racing raising money for Melanoma Research (link to my homepage to the right of post!) 

I guess, now that I am back, I will have to return to all of these topics...one at a time of course! That would be the longest post ever if I attempted to hit all these now. A post long enough that I am sure I would have full blown carpal tunnel syndrome when done typing it.



I guess for now I will just say how pumped I am for Ironman Eagleman 70.3 this coming Sunday. Even though I have trained a little less than the past few years (trust  me, not undertrained), I feel as if I am in my best racing shape since I returned to triathlons 3 years ago. I realized as I get older, I truly needed to focus more on the quality than the quantity! This is another topic I could go on for days as I am still amazed by the amount of training some people post online and the results they get when they race (they don't match). I guess this is too much of the coach in meet coming out as I always stress the quality versus quantity to my own athletes.



Of course, I go into this Sunday with big goals...Kona Qualifier! Why else would I choose this race? Go big or go home....Right? But I think you would be hard pressed to find someone who is there to race and race it all out, who is not there for the same reason so I will have my work cut out for me. Obviously, to get the Kona Slot or even a 70.3 WC slot (which I will take if Kona doesn't happen), I am aiming for a podium finish!



Most importantly, I am excited to finally opening up my 2014 race season! This will be my first race in my new age group as I age up to the 45-49 age group. Yes I know, I am getting old! But at least now I am the young guy in the group! Following teammates and friends on Facebook & Twitter has made me very anxious to get out there and race. At times, I think people were beginning to believe I just trained so I can eat the crap I always do! I am also looking forward to wearing the cool kit below and meeting some of my teammates at the race!



Kona or Bust! (At least I will give it my all to get there!)



Rock the W!

We Need A Hero - Is There Any Out There?

I can't believe it has been just over 4 weeks since my post. I hope you did not fear the worst....

But in case you were actually wondering.....I am alive, kicking and better than ever!

I will admit, I am not sure why I have not blogged during this time but not to worry I am back!! And you wonder what topic has brought me out of hibernation.....this crappy Super Bowl, the crappy halftime show, the bad commercials....... NO!

Hold on.....time to step up on soapbox! OK, that's better. Let the rant begin......

This post was inspired by a recent conversation I had with several of my athletes and my overall cynicism with the world of endurance sports. The question the past couple days has been, how do I blog this but not write a dissertation 1000 pages long! Trust me, I could go on and on about this topic.

Basically, the discussion about Galen Rupp and his recent attack on the American record book of indoor distance records is what got my thought process going for this post. Simply, my athletes asked my honest opinion about his 2 mile record and in a mere 15 minutes after his 5 x mile workout hitting his last one in 4:01. Without hesitation, I said he was dirty! Do I have proof he is dirty? No...but given the sad state of endurance sports and doping scandals, I just can't bring myself to believe that he is anything but dirty. Do I want to believe he is clean? Yes,I truly do as I know we could use someone to believe in. Does it help him that we know he has a TUE (Therapeutic Use Exemption)? No! In case you are wonder a TUE means basically for medical reasons he has permission to use a banned substance. I know, red flags already!!! Can TUE's be abused beyond their medical value??? Hell yeah....it is reported that Lance Armstrong had one backdated to get out of a possible positive drug test. Does it hurt him that many Facebook and Twitter post from professional runners question his feat? Yes! Does it help him that the Salazar group is so secretive in everything they do aside from the races and basically the middle finger in your face ridiculous workouts after record setting races? No!  

Now don't get me wrong, I am not out here to bash Galen Rupp, it is just the latest record setting performance that has caught people's eyes both positively and negatively. Trust me, I watch the Tour de France every year and every year, I have to wonder if the champion is clean. At times, for the sake of my athletes, I wish I could just humor them and say, yes without a doubt that record setting performance or the Tour de France win was doping free.

As a competitive endurance athlete, having competed in triathlons, running, bicycling and back to triathlons,  I am also surprised at the naivety of many people about their sports. Let me clue all endurance athletes in right now.......there all doping scandals in all endurance sports. Yes, ALL ENDURANCE SPORTS! Just google, drug suspensions or doping scandals in _____________ (insert your endurance sport) and I will guarantee your sport will pop up. So the next time a doping scandal happens in another sport, stop claiming your sport is clean just because you compete in the sport. Sometimes these people annoy me more than the doping scandal itself. Hell, I am a triathlete and I am not naive enough to believe there is not doping in the sport. It is just common sense. And unfortunately, doping is not reserved for the professionals. Within the past few years, a 50+ year old triathlete and 62 year old cyclist received two years suspensions for doping. WTF!!!!!

As a cross-country and track & field coach of collegiate athletes, I want to believe their are truly clean athletes to be role models and heroes for my athletes to emulate. I want to talk with them about their heroes and discuss how if they work hard work, maybe too they can do that. I want to talk with them about record setting performances and not have to wonder if was clean. I hate having to tell them I think an athlete is dirty at the same time I will not lie to them.

It comes down to, where have all the heroes gone? Who can we truly believe in? This goes for me also. Who is out there to inspire me to believe that hard work and no short cuts really does pay off?

I guess for now I will continue to draw inspiration from a group of athletes that inspire me everyday when they achieve their PR's and goals...... my athletes! For now, they are my examples that hard work and perseverance will help the accomplish their goals.

Maybe, heroes don't have to be professional athletes. 

Wake Up & Smell The Coffee Burning!

Well, here we go...the first official post for 2014! Kicking off the year with some good old rock and roll and common sense!

We have a new year but still the same rantings you have become accustomed too over the time of my blog. As always, I will continue to recap my exciting (sarcasm) training and continue my typical rants about triathletes who may take things just a tad too far at times! Now I know some may not like my rants or rules but quite often they are to help people not offend like today's rant/new rule. As like past rules, this one was inspired by another picture posted on the internet and it just baffled me.  After reflecting on my education, Exercise Science, and doing some actual research I had to post the latest rule for triathletes. Here is my public service announcement:

Rule # ? - If It Seems To Good To Be True - It Probably Is
This rule was inspired by a picture posted on the internet(s) of someone training with one of these "Altitude Mask" that was advertised in Triathlete magazine. The entire premise was that using the filters in the mask would simulate altitude training... Really???  And because it is endorsed by a top pro, it must be true....WTF people??? Wake up! Are we, as triathletes, that gullible that we believe that something that cost $80 will be the answer to great racing! Now Triathlete magazine is not that innocent either. I know they need to make a dollar and someone bought this ad space but they should know better as triathletes are known to go overboard especially if it is in print! Without being too scientific, as stated above I studied Exercise Science/Physiology, trust me when I say it will not work like they advertise it.  Plain and simple, it cannot simulate altitude training as it does not change the make up of the air you breathe. It just restricts the amount of air you can take in and causes resistance to your breathing. Basically it may strengthen the muscles involved with breathing (mostly so you don't asphyxiate yourself) but it does nothing to the lungs. Like they say, the answer is not in a pill just as much as the answer is not in a mask!

Just go out and ride, run and swim more!

This public service announcement was brought to you by reality!

New Training Totals
Week
Bike - 4 rides/ 145 miles/ 6.76 hours/ 21.4 mph
Run - 3 runs/ 28.5 miles/ 3.53 hours/ 7:26 per mile
Swim - 2 swims/ 2 miles/ 1.01 hours
Total - 9 workouts/ 175.5 miles/ 11.30 hours

2014
Bike - 2 rides/ 77 miles/ 3.58 hours/ 21.5 mph
Run - 2 runs/ 19.25 miles/ 2.38  hours/ 7:25 per mile
Swim - 2 swims/ 2 miles/ 1.01 hours
Total - 6 workouts/ 98.25 miles/ 6.97 hours

Goals This Week
Bike - 4-5 rides/ 145-165 miles
Run - 3 runs/ 25-28 miles
Swim - 3 swims. 2.5-3 miles
Total - 11-12 hours

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

What am I on?

I will be on my bike 7-10 hours a week, in the pool 1.5-3 hours a week and on the roads running 2-3 hours a week in 2014......and of course caffeine,moose tracks and beer for recovery! No mask wearing here either!

Kona 2014!

(In case wondering, I will race for caffeine, ice cream or beer!)