My Triathlon Quest

4 Mile Run

2012-02-11T10:05:00.002-05:00

I took Lauren with me today to the Heat raffle run. We started at Fleet Feet and ran a half mile loop. Each 1/2 mile loop you get a raffle ticket. I did 8 loops in about 42 minutes. Lauren did 5 loops. It was a good time. I won a tri top shirt which I gave to Lauren because they only had a medium left. I have no even inkling of IT band pain, but as far as the chest, when I cough, my sternum still kills me. Other than that, I am doing well.

Run/Spin

2012-02-09T21:09:00.001-05:00

Ran two and a half miles before spin class, than spun hard for 70 minutes. heart rate was 120-130s. Again on the run, no IT Band issues at all.

Run/Spin

2012-02-07T20:39:00.001-05:00

Ran a mile and a half before spin class, then spun for and hour and 10 minutes. My heart rate was around 120-130 most of the ride. The run was good. Daily alleve and no squats have made my IT issue dissapear for the time being.

Spin

2012-02-04T08:49:00.002-05:00

Did the Saturday 7:30 Spin at Fitness Continum. Great class! We did intervals starting with three minutes of flat three minutes of hill, four minutes recovery, then two and two, 90 seconds and 90 seconds, 60 and 60 and 30 and 30, really pushing the interval times. My heart rate was up in the 150's. I hit a max watt of 609. I covered 17 miles during the class. The flats we had to push as hard as we could at 90-100, the hills push as hard as we could at 60-70. My ribs didn't bother me hardly at all. I am feeling better, but every now and then I get a sudden pain that almost brings me to my knees. I may just be learning to move the right way. Coughing still hurts.

Spin

2012-02-02T20:33:00.001-05:00

Did my nightclass spin. heart rate was 110-120, lot of muscular uphill climb. My ribs didn't hurt too much as I keep my top half pretty still while cycling.

Slow Run

2012-02-01T16:13:00.002-05:00

First nonrace outdoor run since November. Did my 2.4 mile loop in 25:36 with a heart rate from 130-140. Minor IT Band pain. The main reason for the slowness was continuing rib cage pain post basketball game. I also was not trying to run as fast as I did when I did the same run in 21:40 last September.

I do need to get back to regular road running.

Spin

2012-01-31T17:54:00.002-05:00

I did the morning spin class today. My heart rate was 110-130. I wasn't really pressing it. My chest still hurts this morning, but is not too affected by cycling. i cancelled from my evening spin on account of fatigue.

Return of Bill Russell

2012-01-30T19:51:00.004-05:00

I came out of a 15 year retirement and played basketball today -- a one hour game on the center court at the Hartford Civic Center. AMR Hartford played AMR Waterbury. AMR has the ambulance contract for the Civic center so they were able to get court time for us. I sit here with a black eye, bent pinky and likely bruised ribs. We lost a close game. I was quite fit as far as running the court, but the loss of 15 pounds from my old playing weight showed under the boards. Everytime I got the ball down low, the defense collapsed on me, and I kept getting crunched. Still I scored over 20 points, most of the shots were from down low. Several were hustle followups to teammates missed breakaway or blocked layups. I only took one outside shot which I swished from about 14 feet out. I was 1 for 4 at the foul line. I was pleased with my hustle, including going flying over two rows of chairs to save a ball going out of bounds. Early in the game a bullshaped opponent put his shoulder right into my chest as I defended him. I didn't come out of the game, but I could feel it. I don't know where the black eye or bent pinky came from. On defense I blocked a couple shots, and grabbed a share of rebounds, although it was often me and three opponents going up at the same time. I had a few near length of the open court dribbles - a couple of which ended in turnovers. Had a few assists, including one nice one where I went up to shoot, and then defenders all attacked me, I saw a teammate break open and dished it to him under the basket for an easy two.

It was funny, playing the game, I never even really stopped to think, here I am playing on center court in a 12,000 seat or whatever collisuem. I was just playing basketball. i suppose if the seats had been filled, it would have felt different. Our attendence was probably 20 not counting players.

I don't know if I would play again next year. While it was a lot of fun, I have old bones and don't take the hits like I used to.

Fitness Spin

2012-01-28T18:03:00.002-05:00

i did the Fitness Spin class this morning with the main instructor and it was an awesome class. i got my heart rate up to 164 ( and this I noticed after my final climb, so it likely was higher during the climb. very realistic bikes, really feels like riding. I will note my average and maximum watts (134) and (538) and improve on them as i figure the bikes out and work on my pedaling.

Basically we did a 40 minute ride, four loops of flat(2 minutes), climb (3), flat (4)and steep climb (1). Cadence of 90-100 for the flats, 60-70 for the climb and an allout 60 for the steep climb).

Fitness Continum Spin/Integrative Strength/Spin

2012-01-26T07:17:00.003-05:00

Got up at 5 to go to the 5:45 Spin at Fitness Continum. They feature the bikes with watt and cadence meters. The i spun for 53 minutes and did 15 miles. The workout was largely based on cadence. The watts were a bit of a novelty. i guess the thing will be to get a sense of how many I put out and see if I can increase them. My heart rate this morning was odd. I was at 120 almost right away and got up to 160 during the workout. I don't know if it was the time of day, the warmer environment (Windy Trails is cold), the quality of the workout or if I am dehydrated and overtrained.

Went to Integrative Strength. Good thing it was only 45 minutes.

Then on to WT Spin. Again, much lower heart rate. 100-120. It may have just been because I was tired.

Integrative Strength/Spin

2012-01-24T20:26:00.002-05:00

Did the Integrative Strength class this morning. Again, good for me for going. The class is hard. I end up doing girl pushups.

Checked out a new spin place with fancy computer power bikes that may help improve my cycling so I will try to add one or two of those a week.

Tonight I did my regular spin and I was tired. heart rate was around 120 most of the time. I couldn't work hard enough to get it higher. I was down to 90 after three minutes.

Weights

2012-01-21T21:04:00.000-05:00

Did some upper body work down in the basement. very hard to replicate the class intensity.

Spin Class

2012-01-19T23:02:00.002-05:00

Did the class tonight. Got my heart rate up to 140, but most of the time my heart rate was 120. I was trying to work hard. At the end I was at 130 and three minutes later it was 100. Our hand pulse numbers were 23 and 17/18.

Integrative Strength/Spin

2012-01-17T06:52:00.003-05:00

Got up and drove through the snow. I guess I am addicted, although I still don't enjoy the class. I am thinking i should only do the strength once a week and try to do the playground twice, doing my own strength sessions at the gymn.

Then I did spin class tonight. I wore a heart rate monitor. My heart rate was 116-124 for most of the class, and then 88 three minutes after. My leg started bothering me, I think because I did so many squats this morning.

Playground Extreme

2012-01-14T09:11:00.002-05:00

Was up early to go to the workout. I am starting to enjoy it more, although today I may have hurt my thumb. One of the stations you swing twice (on a swing), jumping off the swing, and then punching a bag four times. I got a little overaggressive in my swings, and my thumb hurts now. I am icing it. It isn't broken, just sore. I definately feel like I am getting in better shape. My goal is to link these workouts with a second workout, either lifting heavy or running/biking.

Integrative strength/Spin Class

2012-01-12T20:39:00.001-05:00

Did a back to back this evening. Made it okay, but we'll see how I am feeling tomorrow. i need a hot shower and some shut-eye. Stpped at texas roadhouse barbeque on the way home.

Spin Class

2012-01-10T20:26:00.001-05:00

Did the spin class tonight, but not the strength training. My leg felt fine while spinning, but hurt after.

Run/Bike/Swim

2012-01-08T20:25:00.001-05:00

Got off work early, stopped at the gymn, ran an 8:00 mile on the treadmill, then did some stretches and dumbell exercises on the balance ball, biked 6.5 miles on the machine, and then swam around 750 yards. Great to get an unexpected workout in.

Balance

2012-01-08T13:32:00.000-05:00

Recorded a 5:02 on left foot. Best right foot was 2:20.

Playground Fitness

2012-01-07T08:54:00.004-05:00

In bed at 7:03. At the gymn at 7:12 for a 7:15 start. My feeling is if I don't go, if I miss a class, then I won't ever come back.

Today was both easy and hard. It was hard because I am still down some weight from my Tuesday 8 pound GI weight loss, still a little light-headed. It was easy because I am pacing myself better, plus some of the stations today allowed for more rest. example, jumping on one leg in the trampoline. For me, I would kill myself, so I just balanced on one leg.

I'd like to get so I am fit enough that I can do the playground class and have it be a general exercise, limber balance, agility for the whole body without completely killing me for another workout.

Tuesday morning I have the strength class, and spin at night. Will I try both?

Spin Class

2012-01-05T20:43:00.000-05:00

Did my first spin class of the year. It was a breeze compared to the fitness classes. I am going to try to go twice a week. The question will be whether or not I will be able to double up with the workouts or not. The only hard part tonight was when ROCK in the USA came on and we had to go up then down on each of the R's. We did lots of long standing climbs. Maybe I should have tightened my wheel a little more and made it harder. It is a great class with an excellent instructor. most of the people in the class were in the sclass with me last year.

Integrative Strength

2012-01-03T19:22:00.002-05:00

Got up in the cold at 5:00 to go to class. It was hard today. The ab part is particularly painful for me, laying on your back, trying to lift your but in the air while also reaching up to touch your legs. My left leg hurt afterwards. It is a nagging injury. I think it is the IT band, but it could be a liagament. Not sure. Later in the day, i was sick with a fever and GI issues. Getting worn down.

2012 Goals

2012-01-01T21:34:00.002-05:00

Off Season goals

Be Stronger, Go Faster and Farther

January through March
Strength, Flexibilty, Balance
Spin Classes
Healthy Eating

Run a Sub 27 minute 5K on treadmill
Do a 2 Mile Swim

April and May
Long Bikes
Fast 5Ks

5K Record
50 Mile Bike

June and July
Sprint Triathlons

Beat Terramugus Time

August and September
Olympic Tris
Distance Swims

3 Mile Swim
Beat Litchfield Time

October
Hartford Half Marathon

Beat Hartford Time

November and December
Rest and Strength Training

Balance

2012-01-01T14:32:00.001-05:00

Left foot :3:04 and then later 4:01. Whoo-hop! Right leg was 2:40 and 1:40. I did the 4 minute standing in the wind on a slight incline with my hands in my pockets.

Gymn

2011-12-31T08:56:00.002-05:00

Went across the street for a short workout this morning. 10 minutes on bike, some light warmup weights, 30 pushups, 12 bench press, 20 leg extensions, 12 lat pull downs, 25 15 lb dumbell curls on a basu ball, some micellaneous dumbell exercises, 12 dumbell squats, then 38 8 pound curls each arm standing on one leg, 12 ab lifts, and I was out of there. Had to get home so Chevaughn could go get her nauils done before we go to Mystic.

Later today, I need to outline my goals for the year.

Balance

2011-12-30T08:43:00.000-05:00

Practicing at work:

2:30 right, 2:03 left

Integrative Strength/Bike

2011-12-29T18:55:00.002-05:00

Did the class tonight, which is only 45 minutes. The abs bit at the end was a killer. Afterward, I drove to Cornerstone to ride the bike as a guage of whether or not I can do a spin class afterward. I did 25 minutes and didn't feel too strong. I don't think I'll be able to do the classes back to back.

Run/Bike

2011-12-28T17:57:00.001-05:00

Ran a mile in 8:20 on the treadmill with no wind issues, and some mild IT band pain. Then I biked 7.5 miles in 30 minutes on the bike.

Integrative Strength

2011-12-27T18:14:00.002-05:00

Got up at 5 for my class, and again, I am beaten down. i wanted to try an evening workout, but I have no strength. There weren't a whole lot of people there this morning -- I was the only guy. i feel like the workout wasn't as hard as normal, but still, I am drained.

One Mile Run

2011-12-25T12:52:00.002-05:00

Ran only a mile before my left IT band became too painful. I need to get into a stretching, icing routine. Still tired from yesterday's workout. Also, while the workouts may help my running, i still need to run to keep my running wind up.

Extreme Playground

2011-12-24T12:43:00.000-05:00

Got out of bed, even though I didn't want to, got there at 7:15. I thought awesome, they cancelled class, I get credit for showing up, and I don't have to do the workout. My gas tank was on E, so i went and got gas. As I was driving back through the center, i saw all these cars turning into the center, so on a hunch I followed them, and guess what, they were people from the class, so I guess they had just delayed the start 15 minutes, so I ended up doing the workout. As always I feel like the weak kid in gymn class. Some of our stations were, doing crab walks, followed by balancing one the right arm and left leg while touching the opposite leg and arm, curls staning on balance balls, throwing a medine ball against the wall, pushups on a swiss ball. We did two circuits and then some ab exercises all together. In between we did three parking lot runs. Looking at myself in the mirror, I look old and beleive I will never be young again.

Integrative Strength

2011-12-22T19:02:00.002-05:00

Thankfully the Thursday night class is only 45 minutes compared to the Tuesday morning, which is an hour. I did go up in some weights today which is a sign of progress. Still, I am drenched with sweat and prostrate on the ground by the end. I did try to run afterward, but was bothered by ?IT band pain in the left knee. I have to commit to some serious stretching and icing. I have a suspicion that the squats may be contributing to the problem. I need to try to run one day first thing and see how it feels.

Integrative Strength

2011-12-20T20:17:00.001-05:00

Another hard workout this morning. Felt good all day, but now tonight around 8, I am exhuasted. I thought about trying to run a couple miles this morning after nmy workout. No time.

Playground extreme

2011-12-17T08:55:00.002-05:00

Hooray for me for getting up and going. Was in bed 15 minutes before class started. One hour of torture. today we did a station, then two additional exercises before moving on to the next station. every three stations the two additional exercises changed. Example. First station, i did squats on a basu ball. Do ten squats, then do the two exercises, which were ten squats and ten pushups. repeat for the 4 minutes you were at the station as many times as you can. I averaged between 2 and three completions. Next station, pushup rows followed by the squats and pushups. The two additional exercises changed to plank touches and burpees. By the end the two additional exercises were standing in place running followed by jumps trying to touch your knees to your chest. All together we did about 12 stations. Completely exhausting. if i could push myself this hard when i run, i would beat my PRs easily.

Integrative strength

2011-12-15T21:09:00.001-05:00

Did the class tonight, and it is amazing how you sweat and can barely lift five pounds. It breaks you down quick.

Bike/Lift

2011-12-13T18:38:00.001-05:00

I was too tired to do the 5:30 AM class, so i went to the gym tonight. Rode the bike for 30 minutes and then lifted some weights. I didn't push myself too much. Still fighting a cold and am on lots of cold meds.

Extreme Playground

2011-12-10T08:50:00.002-05:00

Did extreme playground this morning and it was too extreme for me. i was crawling from station to station. i couldn't do many of the exercises. I didn't think I was going to make it through the class. watching myself warm up in the mirror, I looked like an old stiff, crooked, skinny man. Afterwards, I had a glazed doughnut with sprinkles on it.

Gymn

2011-12-08T19:02:00.001-05:00

I was really tired tonight so I didn't make it to my class, but then i sucked it in and went to the gym. Did a total of 40 minutes on the bike mixed in with a variety of weight training, stretches and balances. I did some heavy lifting as well as some of the routines from my class. i was sweating like crazy which is good because maybe i can learn to push myself more on my individual workouts.

Integrative strength

2011-12-06T12:45:00.003-05:00

Got up early and went to the class. The regular guy was on vacation so we had a new instructor. We had to do this exercise where we did a curl, a squat, then down on hands to do a pushup, then a mountain climber, which is moving your legs back and forth like you are climbing, but still in puchup position, then back up to standing and the curl. I was getting very dizzy with all the up and down. It is hard on my with my low blood pressure. We only did a few planks today, but those as always kill me. It is a great work out and I felt wiped out at the end. Somedays despite the great workout, I still want to then go to the gym and lift slow and heavy for awhile. In other words, I am getting both aerobis and aneorobic in the workout, but am I getting enough of each. Is my fatigue during the workout temporary or deep enough to build both endurance and strength. I need to see if I can incorporate another workout in the day or find out if this one work out beats me down long enough that another good workout would be debilitating instad of good for me.

Blue Back Square Mitten Run 12-4-2011 5K

2011-12-04T12:01:00.005-05:00

Well, I went for my record and fell far short. My offical time was 28:53. The race was in West Hartford at 10:30 in the morning. There were over 1600 people, which made for a slow start, weaving in and out of the other runners. It was cold and I think I made a mistake by wearing sweats and my Clam Man hoodie. I was warm early on, but soon got hot. The race was slowly uphill for the first mile and a half. I hit the first mile at 9:12 by my watch, which was well off the pace needed. The second mile I was there in 18:20, which means a 9:08 mile. I was getting tired and knew the record was out of reach. I was starting to get passed by more people. The race ewnded up with a downhill, followed by a straightaway through the business district with cheering crowds. I put on a vicious sprint at the end -- I always start thje sprint too late, but I passed a trillion people in the last 100 yards. I was flying, but again, in and out of people.

My final pace was 9:18.

So I guess it was unrealistic to think I could go so fast given my lack of 5K running this year, not running a comparable course to my record course, being overdressed, fighting the crowd and not really knowing how to pace myself properly.

Here are the official results:

Results

Balance

2011-12-03T21:05:00.001-05:00

R: 2:23
L: 3:01

in socks (first try both legs)

Then I tried with eyes closed and could not go 10 seconds.

Balance

2011-12-02T16:38:00.001-05:00

R: 2:04
L 2:46

Integrative strength

2011-12-01T21:04:00.002-05:00

Did the class again tonight. Got there a little late do to having to drop Zoey. Did lots of squats and planks tonight. Planks are hard. I need to keep this class up. i am getting exercises and getting pushed in ways i haven't before.

Balance

2011-11-30T18:38:00.002-05:00

Did 2:34: right but that included some hopping.

Several trys later i did a 2:08 without hopping.

2:25 Left without hopping

Also did 25 pushups pretty easy.

Integrative Strength

2011-11-29T19:09:00.003-05:00

Got up at 5 and went to the gym. It's not that hard, I just go to sleep in my gymn clothes. I have been thinking about running down to the gymn (2 miles) working out and running/walking back, but I am always glad I don't. These workouts are good for me, I could not push myself this hard by myself. I was okay today, but tonight my legs are sore.

Balance:

2:12 on right
1:54 on left

Balance/Swim

2011-11-27T08:18:00.002-05:00

Ll 2:02
Rl 2:01

Easier with boots, but still hard.

Later I swam for 25 minutes.

Playground Extreme

2011-11-26T10:32:00.003-05:00

Did Playground Extreme this morning. Here was the layout
1. Planks, moving from side to side with feet extended.
2. Bicept curls
3. medicine ball one legged squats
4. sliding with one leg back then press with bar
5.knee kicking a heavy bag
6. one legged squats with knee suspended in a swing
7. bouning on a trampoline one bounce landing up steps and doing it again
8. squats using swiss ball and heavy weights
9. Pushups with legs on swiss ball
10. one arm presses
11. leaning on swiss ball doing shoulder presses
12. pullups
13. agility side to sides
14. Something else I forgot

one minute of exercise, 15 seconds of rest

Two circuits

warm up and cool down

I paid so I am committed to 25 classes in 3 months

Balance

2011-11-25T08:58:00.002-05:00

I have decided to work on my balance. As a test I stood on each leg as long as I could. Here are the results:

Right leg 1:10
Left leg: 0:54

I am setting an ambitious goal of 10 minutes.

Tried again later. 1:18 left
47 right

Malibu Fitness 5K 11-24-2011

2011-11-24T10:35:00.003-05:00

Got up early to run the Malibu 5 K with Chevaughn. It was only 15 minutes away in Farmington, but the race started at 6:45. It was cold -- 30 degrees. I wore shorts, but also had a Underarmour shirt and my ClamMan Hoodie. Still I never quite warmed up. The race was relatively flat. I ran without a watch and never really pressed myself. My IT band on the left leg acted up a little, but not enough to affect my stride. I finished in 28:57, which I was fine with. I didn't feel like suffering. Overall, it was a much nicer and far more convinient race than Manchester.

Results

28:57
9:31 pace
373 of 718
235 of 373 for men
41 of 71 for men 50-59

Integrative strength

2011-11-22T06:46:00.002-05:00

Got up at 5:00 to get to the gym at 5:30. I did not want to go. Hopefully, if I can make it a habit, plus clean out the garage enough to have the car in it in the morning so i won't have to scrape ice in the winter, it will be easier. This was the last of my three free sessions. It is a hard workout. I didn't use heavier than a 15 pound dumbell, but it wears you down still. It is a full body weight-lifting, balance, stretching routine without too much rest. There were a lot of people there this morning. I know that I need to take these classes because I don't push myself in my individual workouts like I am pushed here.

If I join, it will cost $275 for 25 sessions over the next three months. That's twice a week, which I think is doable. I will of course be doing other workouts at home at cornerstone and on the road.

Extreme Playground

2011-11-19T08:47:00.002-05:00

So I did the extreme Playground class this morning. It was fun, but tiring. They had the following stations.
1. Standing on a bosu ball, pulling wights off a machine with an ab twist movement
2. Using kettle balls with a squat to shoulder press
3. Doing jumping jacks on a trampoline with small dumbells in each hand
4. Holding a medicine ball and stepping over a gate, landing on a small balance ball on each side.
5. Running from one cone to the next and back
6.going under a gate, jumping up, jumping onto a banch and then again
7. Grapping a heavy bag from the floor, standing it up, dropping it, picking it up again
8. Doing a monkey bar swing from one bar to the next (I sucked at this)
9. Doing a side jump, dropping down with a medicine ball, getting back up
10. Positioning your hands on push up bar while your legs are on a slide, going up and down.

You do each station for maybe two minutes, then a bell goes off and you move to the next with a short rest in between.

We did two circuits of each. Afterwards we did 4 minutes of squat tabatas. 20 seconds of squats, ten seconds of rest and repeat X 8.

There was a warmup and cool down period. Total time 1 hour.

We'll see how I feel later today and tomorrow, but this workout two to three times a week would be good for me.

Integrative Strength

2011-11-17T20:12:00.001-05:00

Took a one hour Integrative Strength Class tonight in West Hartford at the location of the old gym I used to go to. It was a combination of weights, blance work and stretching at a fast pace. Lots of squats and lunges with weights and pushups. When it got to the pushup part, I could barely do forty seconds of them after doing sixty plus pushups last winter. At the end the instructor told me what I already knew, i am very stiff and have muscle imbalances, and he didn't tell me this, but I have a weak core. He said there was hope for me. Thanks.

We'll see how stiff I am tomorrow, my lower back is stiff tonight. They offer a variety of classes, lots of body weight work. My goal for the next three months is overall strength and fitness, so I may make a go of it. Next class is Saturday morning. That one is called Extreme Playground. You get three free classes before you have to join.

Swim

2011-11-16T21:46:00.003-05:00

Swam for 25 minutes. Did some 50 yard sprint's. Slow. Best time With water level start was 52 seconds. I did one dive start and that was 47 seconds. I thought I was going to fall off the starting block.

2.4 Mile Run

2011-11-14T22:54:00.001-05:00

Ran 2.4 Miles this morning. My IT band hurt. I had to stop for ten paces at one point, thenran the rest of the way. I need to stretch more.

Gymn

2011-11-13T22:55:00.000-05:00

Rode bike 2 miles, lifted, rode two miles

Gymn

2011-11-10T19:52:00.001-05:00

Ran 1 mile
Did the weights
Rode 2

Legs were very wobbly after

Gymn

2011-11-07T08:44:00.001-05:00

4 miles on bike

Lifted same as last time just a little heavier

Rode 2 miles

Gymn Workout

2011-11-05T09:43:00.000-05:00

Rode 10 minutes on the bike, then lifted two sets of 15 on the following:

Bench Press/Incline Press
Leg Press
Lat Pull Down
Leg Extension
Leg Curl
Curls
Upright Row
Tricep Extension
Dumbell Squat

Then rode 20 minutes on bike

The Ran 1 mile at a 10:00 pace on treadmill.

Workouts have been scare lately since the storm. I am hoping to get back to a daily routine.

20 Minute swim

2011-10-27T07:00:00.000-05:00

Did an easy swim at cornerstone.

Tempo Run

2011-10-26T16:09:00.004-05:00

Ran my local 2.4 in 21:50, ten seconds off my record. I was trying to run faster than I had before but not quite race pace. I was concentrating on moving my feet quickly. I have three 5Ks to choose from on Sunday, including the one I set my record on last year. I should probably do that one. The other ones would be more fun for Zoey if she comes. Undecided.

Strength training

2011-10-24T21:02:00.001-05:00

Went to gym before work. Did some easy sets of the various weight machines, bookended by 2 - 2 mile ten minute rides on the bike. Just want to ease back to the weights.

Love Your Body 5K 10-22-2011

2011-10-22T14:05:00.003-05:00

Ran the Love Your Body 5K to Benefit CTNOW at the reservoiur pushing Zoey. I had to stop for a moment at the half mile point when she said she was cold to wrap her up in my hoody and then on the final descent she said she dropped the hoody and I had to stop and go back to get it. Despite those, I still managed a 30:30. I think I would have broken 30 without them. I was surprised my time was as good as it was. It was hard going up the hills. The 5K seemed short (not in distance for the event, but as a race compared to running the Half). I suffered a little bit. I am uncertain if I will get a chance to go fo my 5K record in the coming month, but I think I have a shot at it. If I don't do a race, then I will at least try a 3 mile time trial at the track one of these nights. My legs felt fine on the race. No issues.

Hartford Half-Marathon 10-15-2011

2011-10-15T16:23:00.008-05:00

I don’t think I have looked forward to a race as much as I was looking forward to the Hartford Half-Marathon this year. It is not that I was trained and ready for it. It wasn’t until I did my longest run of the year – an 8 mile run walk at 9-1 ratio the Saturday before that I decided to enter. I was looking forward to it because like many, my life has been very hectic (jobs, kids and an on going home renovation project --replacing all our carpets at home with tile, hopefully to cut down on the respiratory infections) and I have felt like I have barely had a moment to myself. The thought of being able to run (and walk a little) on a 13.1 mile course with water along the way and have no interruptions was thrilling to me.

The first year I did the half, I used a 4-1 run walk and finished in 2:34, with lots of aches and pains. Last year I used a 6-7/1 and did 2:30. This year I became convinced thanks to my 8 mile run, my new pair of New Balances, and a general feeling of fitness that I could handle a 9-1 the entire distance, and if I had to suffer, well, so be it. It is important to me to see continuing improvement in my times each year as it is a proxy against the onset of age. I have now been doing this for five years and hope at 53 to have more years of upward climb before my body says slow down.

The weather, like last year was great. I checked my bag at the Bushnell, and took my place in the accumulating throng. At the packet-pickup on Thursday I picked up a pace bracelet, which I had never seen before. The one I got was for 2:30 with what my pace should be at each mile along the way.

I had three goals for the race, Break 2:30, Break 2:25, do a sub 11:00 mile pace.
I felt reasonably confident I could break 2:30 simply by not walking as much as last year. My one outside concern was leg pain, while my 8 mile run with the new shoes had been fine, the week before, with the old shoes, a 6 mile run had ended up with me walking due to left IT band pain that I did not want to press.

It was chilly so I found a place in the sun just past the over 10:00 mile pace sign. I was intending to move back some, but I saw a guy I new from work, and we started chatting and people crowded around us and then the race was on.

With everyone around me running, as I hit the 9 minute mark, I decided to keep running. It is easy to stop and walk when others are doing it; harder if you are the only one. I hit the first mile in 10:08. At the second mile, I saw someone else stop to walk, but the people running next to me started ranking on him. “If you’re going to walk, why don’t you start at the back.” So it wasn’t until mile 3 and the first water stop that I took my first walk break. I was feeling good, I abandoned the 9/1 and decided to just walk the water stops and if there were any hills, I would walk for one minute per mile.

The course felt like I was running downhill all the time. There were very few even low grade up hills, and I was well ahead of the 2:30 pace. I love this course; it is much more people friendly than the old half course. People line the road pretty much the entire route. I saw a number of people I knew. I saw a Heat jacket on the sidelines and recognized Jamie Sullivan and he gave me a nice Heat cheer.

I hit the halfway point at 1:09, but was starting to feel some discomfort in my IT band, but nothing that slowed me down. I fully expected to run a slower second half, even with a finishing sprint. I strategically walked a couple of hills, and then from mile 10, ran it on in, with a sprint at the end.

I just enjoyed the run, and as I got toward Bushnell Park, I thought, “This is my time. Here I am running, it’s a beautiful day, people are cheering. I really didn’t even want to get to the finish line. I didn’t want it to end.”

I was feeling like Kip Keno, but then I past a building on Farmington and was able to watch my reflection and instead of graceful runner, I saw a middle aged man with a stiff jerky stride shuffling along the route. Oh, well.

I finished in 2:21:35, taking three seconds shy of 9 minutes off my last year’s time, so I was quite happy with that.

I picked up my bag at the Bushnell, and then waited through the food and beer lines. Last year I got to the front of the beer line only to be carded, and not having an ID, I decided I would go home and have a beer there rather than walk to my car and then walk back to the park. This year I bought one of those thin waist belt wallets to hold my ID so I popped it out and I was in. I had a Hooker Ale and also was pleased they were giving out free hot dogs and sausages in the beer garden, so I had a delicious hot dog.

While waiting in the long lines, I observed quite a number of people Rosie Ruitzing their way into the lines, and I wondered whether it was worse to take a bus to the finish line to claim a podium prize or to cut a food or beer line to get sustenance before another hungry and parched competitor. But in the end, I really didn’t care. It was a great day, I marveled at all the happy people around me, and thought what a great event, what a great sport.

I ended up with a few aches and pains after, my knee hurt going up and down the stairs, but after a naproxen at night and one this morning, I was back at work, none the worse for the wear and tear.

2:21:38
10:48 Pace
4034 out of 5157 (78%)
208 of 254 in age group (81.8%)
2003 of 2305 of men(86%)
199 out of 330 Clydsdales and Athenas (60%)

I took nearly 9 minutes off my 2010 time.

Results

2010

Finish 2:30:32

Pace: 11:29

3877 of 4610 overall (84%)
1882 of 2049 men (91.8%)
194 of 208 Men 50-54 (93.2%)
163 of 201 Clydesdales (81%)

2009

My official time was: 2:34:19

I came in 3483 out of 4086 (85%)

158/175 in my age group M5054 (90%)

246 out of 358 in the Clydesdale/Athena category (69%)

My mile pace was 11:46

2.4 mile Run

2011-10-12T20:53:00.001-05:00

Ran 2.4 miles just to keep the joints moving. Some tightness, but no ains. Two days rest, then the Half-marathon on Saturday.

8 Mile Run/Walk

2011-10-08T09:32:00.002-05:00

Ran a little over 8 miles (Ran down to the Conard track and then ran three miles on the track, and then back) at a 9-1 run/walk and it took me around 90 minutes. i had a watch malfunction that messed my time. No major aches or pains, no IT problem, just some stiffness and tiredness, but overall, i am feeling very positive. I think, I am in good shape to do the race with the following goals, 1) break 2:30, 2) break 2:25, 3) break an 11:00 min/mile pace.

1:27:00 Run Walk

2011-10-05T07:29:00.002-05:00

Ran my route around Conard and around the track nine time and then back. i used a roughly 9-1 run walk. I was suffering some at the en with ITBand stiffness that concerns me some. I am guessing i did 7.75 or so miles.

Clam Man Sprint 10-1-2011

2011-10-01T15:02:00.005-05:00

On Saturday I ended my triathlon season with the Clam Man Sprint at Berkley Island Park in New Jersey. “You Thrill’em, we Grill’em” is the race theme. I heard about this race last year (and the grilled clams at the post-race feast), and was thrilled when my brother in New Jersey wanted to race it with me this year.

The event started at 7:00 so transition set-up and body marking were done by flashlight. They had two different race courses. The “Little Neck” course featured a ¼ mile swim out and back along one side of the island in water that most people could stand in and the feature length "Cherrystone" race, which had a 0.4 mile swim along three sides of the island that boasted of a beautiful sunrise, which did not make an appearance due to the overcast morning. Spectators could walk along the island and easily follow the swimmers for the entire route of the swim. The water was in the bay, a nice temperature and quite calm.

I was in the first Cherrystone wave. It was a in water start, which was weird because all previous in water starts I have been able to stand, when we started, I went to push up and there was nothing to push off of. I swam easy and had only a few smackdowns. One, I got punched across the back, so I responded with a hard punch across the back, but then I got kicked, and I got a look at the other swimmer and he looked like a squat champion muscleman who was flaying away, so I conceded the space and moved off to the left. I had a little trouble getting out of the water at the end, as I staggered as I tried to undo my suit and looked probably like I was having a stroke. I took my suit off once I got out of the water and at that moment got passed by the first swimmers from the women’s wave that atarted five minutes after ours.

The bike was a flat out and back 10 miles on beach roads that went through beautiful salt marshes. My computer wasn’t set so I had no idea what my pace was. I didn’t feel like I was going particularly fast, nor was I really hammering it. I was just happy to be riding and to have my tires holding air. I passed no one. I did see Jim, who’se race had started letr than mine as he rode by on the out loop.
The run was also flat. I did pass several other runners. The “Little Neck” race had a 3 mile run. The “Cherrystone” was 3.5 mile run, which just meant you ran .25 miles past the Little Neck turnaround, and came back. This worked out great, as I did the Cherrystone race and my brother did the Little Neck. As I was heading back from the Cherrystone turnaround I spotted my brother getting water at the Little Neck turn around. He waited a moment for me, and we ran the last mile and a half in together. At the finish line, they presented us with our race medals, which were quahog clam shells with the race logo stamped on them and a ribbon through them. The grilled clams were awesome.

Unfortunately, we left before the awards as I later learned I came in third in the Clydesdale division and would have won my age group had I entered it (No great achievement as there was only one other contestant in the 50-54 year old men, but I would have gotten a nice beer mug. ) I came in 53 of 67 overall in the Cherrystone race. Another 54 did the Little Neck race. My brother and I had nearly identical bike and run paces.

My time was 1:32:08.

I was 49th in the swim, 59th in the bike and 58th in the run. I averaged 15.3 mph on the bike and 9:48 per mile on the run.

The event was put on by Jersey Shore Multi-sports who run quite a number of tris each summer along the shore. Several of their events offer alternate race courses, as well as some interesting atypical triathlons. They have a vice versa race, which starts with a two mile run (and a running start to the run), a 12 mile bike and ends with a ¼ mile swim, a double trouble race with 5 transitions (.2 mile swim, 6 mile bike, 1.5 mile run, another .2 mile swim, 6 mile bike, and 1.5 mile run). They have a Born to Tri in Asbury Park, which features the slogan, “Prove it All Morning.” They have a Cheap and Easy and a Cheap and Not So Easy race, which features a second transition area for singles. They also have Everyone Can Tri race which has a 300 yard swim, 5 mile bike, 1.5 mile run. I would be curious to do both the Double Trouble and Vice-Versa races in the future as well as the Born to Tri, which has great Springsteen take off t- shirts. There were a nice group of people there and it was great event (I always enjoy doing tris with my brother) and a great way to end the triathlon season for me.

Results

4.4 Mile Run

2011-09-27T21:28:00.003-05:00

Was hoping to do 6 or so this morning, but I got a late start, it was humid, I was tired and had a lot to do, so I turned around at the 2.2 mile mark. Ran in 45.47, a little slower than the other day.

4.4 Mile Run

2011-09-24T07:24:00.001-05:00

I can't believe I didn't work out all week. One thing after the other, plus bad weather. Still, I need to improve.

I ran this morning a tortuous 4.4 miles in the humidity in 45:28.

15 Mile Bike

2011-09-18T09:29:00.002-05:00

Beautiful morning to ride. I had taken today off last month in case I wanted to do a race. I explored some new variations of my regular route this morning. I like riding, but i do get bored. I finish, feeling like I should have done more. I do have a lot to do today. I need to make an effort to ride more, even if it is only six miles. My back on the right side just above my hip was getting a little stiff. I did a lot of hills.

1:08:30 Run

2011-09-17T10:14:00.002-05:00

Ran down around the Conard track and then ran around the track 5 times and then back home. I'm guessing I did six and a half miles to six and three quarters miles. Had a lot of phlegm when I was done, but other than that I feel alright. I am trying to prepare for the half marathon in four weeks. My next long run will likely be longer, but with some run walk thrown in. This was straight running. No stiffness or aches today. I am just always very short of breath when I start, and I am tired when I run, but not unreasonably so. I probably should have run farther today, but I want to also do a long bike tomorrow, so I need to be careful not to overdo it.

Haven't decided whther or not i want to do the tri next Saturday or use the day to run.

2.4 Tempo Run

2011-09-15T17:41:00.001-05:00

Have been meaning to work out each day, but postponing for one reason or another. Finally did my 2.4 tempo run today in 21:40 -- another record. I am hoping to either do a 5K this weekend or a long run and long bike.

Madison Triathlon 9-10-2011

2011-09-10T18:19:00.005-05:00

A beautiful day to race in Madison. My goal was simply to beat last year’s time. Recovered from my illness, I felt confident. I had no issues with the swim. Unlike last year when it was low tide and I could sprint the first 100 yards, it was deep right away. I swam straight with few collisions. The only interesting part, was right when we finishing and were very close to the beach, I saw a woman next to me who looked like she was standing (she was in fact breast-stroking, so I stopped and tried to stand, only to feel no bottom.

The bike went well, no flats and I felt like I was riding strong and steady. When I set out on the run, I did have that occasional initial problem I get where one of the tubes in my ear clogs and it feels like every breath I take is echoed in my head like I am wearing Darth Vader’s helmet. It went away after a mile and I had no further problem. I hit the two mile mark and thought about stepping it up, but I decided to wait a little longer. In the end I no real second wind and only managed a fifty yard speed up at the end.

I didn’t wear a watch, and I had deliberately not looked at last year’s time, so when I crossed the time I had no meaning to me. I got a cold water and some food, and sat down, feeling reasonably good about my race. One of the nice things for me about Madison, is I am in the thick of the race. There are enough first-timers and one triathlon a year people that I am not too overmatched. Plus, I am usually in the fourth wave, and the fifth wave has newbies and women, so I don’t need to fear being out alone on the course as the last racer. There were in fact, still racers on the course, long after I had eaten, packed up my bike and gear and headed out.

When I got home and checked my last year’s result, I saw that I was three and a half minutes slower this year, which was a bit discouraging. However, when I saw the actually results on-line later, I felt somewhat better. Most of the lost time was in the swim, where everyone seemed to have longer times. I picked up six seconds in transition and 30 on the bike, while losing 90 on my less than inspired run. I finished in the 76% percentile, same as last year. Not quite getting out of the bottom quarter.

I have no more “comparison” tris this year, although I may do as many as 2 more races (thinking about the Cedar Lake race on the 27th and am definitely doing Clam Man in New Jersey on October 1.). I still hope to break my 5K record and top my half-marathon times from last year. I’d like to do at least one to show I am keeping Father Time at bay.

Results

2011

Swim: 19:41 180 of 374 (47%)
Transition 1: 2:09
Bike: 51:24 305 of 374 (80%)
Transition 2: 1:34
Run: 31:05 321 of 374 (86%)

Total 1:45:53 265 of 349 (76%)

lost 2:34 on swim (longer swim due to tides)
picked up 30 seconds on the bike
lost 1:34 on the run
picked up 6 seconds in transition

2010

Swim: 17:07 (184 out of 403) (46%)
Transition 1: 2:22 (235)
Bike:51:52 (328) (81%)
Transition 2: 1:27 (286)
Run: 29:28 (305) (76%)

Total: 1:42:16 (286) of 374 (76%)

2009

Total time: 1:52:04
288 out of 349. (83%)

368 (includes relays)
Swim 161th 17:44 (44%)
Bike 304th 54:26 (83%)
Run 330th 33:10 (90%)

Very slow in both transitions: 4:42 2:02

5.5 Mile Run

2011-09-07T18:05:00.002-05:00

Ran my 5.5 mile route from home around the Conard high track and back in 55:30 including having to stop for traffic in two places. Ran in the evening in the rain and felt pretty good. No stiffness in hip, no leg pain at all.

Bike

2011-09-05T18:52:00.001-05:00

Rode my 12 mile route this morning in 55 minutes. Was good to be back on bike. I have the Madison Tri this Saturday.

Lake Quassy Open Water Swim Festival 9-3-2011

2011-09-04T18:35:00.001-05:00

I love open water swimming so the Lake Quassy Swimming Festival is one of my favorite events. Swimming the 3 mile race year was one of my goals for the year, but given my limited swim time this summer (only 1 West Hill swim), I decided it would be best to just do the mile and a half and try for the 3 next year. The course is a straight out and back. (Those doing the three mile go out and back, then out and back again.) My plan for the 1.5 was to swim the first leg easy, and then gradually pick up speed on the way back. Before the race, I bought a new pair of goggles at Cornerstone because my current goggles were too scratched to really see well out of. Other then getting water in one eye to start from an errant arm of another swimmer, the goggles were great, and I saw quite well, sighting every other stroke. The buoys were visible and well spaced. I was in a small pack of swimmers most of the way out, including some guy doing the breast stroke the whole way, who I could not shake. On the return trip, I was largely by myself for the first half of it. I got a sharp cramp in my left calf, but since I don’t kick much, I just let my wet-suited leg trail along behind me and eventually, the cramp went away and I was back as good as new. After the last buoy I went into a full sprint. It was suddenly very crowded with swimmers. There were nine of us who finished within 20 seconds of each other. My time was 52:33, which was one minute faster than I swam last year.

The first year I only swam the half mile and was surprised to discover I had come in second in the wet suit division. Last year after the 1.5, I also did the half mile and was a full minute slower than my previous time. I realized then why I had had placed the year before. Most of my competition had already swum 4.5 miles that day while I was fresh. I only did the 1.5 this year, and after finishing, headed right up the hill to the food where I had a hot dog, a yogurt, an oatmeal cookie, a bag of chips, some pretzels, and a Danish, along with a bottle of water. After I finished that I went back up the hill for seconds, and on reaching the top of the hill, felt momentarily light-headed, enough so that I had to sit down for a couple minutes. Then I refueled with a hamburger, two more cookies, another yogurt and bag of chips, along with another water before heading home. I drank much wore water later that day, but that night for the first time in a long time I did not have to get up to pee. (Who says there are no benefits to dehydration?) I think while you don’t realize it, swimming can pretty significantly dehydrate you. Next year I will have to figure out a way to properly hydrate for a three mile swim that at my pace will likely take two hours.

This year 83 did the 3 mile, 113 did the 1.5 and 84 the 0.5. 35 did all 5 miles. Last years numbers were (91, 122, 96, and 35). Someday I would like to take on all three. I think would be quite an achievement.

At the race, a man was passing out flyers for the Connecticut Senior games swim event in May in New Britain. He cornered me and encouraged me to participate. They have no 3 mile swims on their event list, but they do have the 50 yard free, which sounds good to me.

Results

4.4 Mile Run

2011-09-01T17:41:00.002-05:00

Ran the 4.4 mile route in 44 minutes. I don't really like running. i like parts of it, how I feel at times and when I am done and what it does for my fitness, but the basic slogging down the street, lumbering 220 lbs, heel strike, rotating hip, stiff body, open mouth breathing, it can be painful. I need to fine a way to improve my endurance and not be bored. maybe I should try running with music again. Or maybe I just need a new route.

Tempo Run

2011-08-30T19:39:00.003-05:00

Ran the neighborhood route in 21:46, which I believe is a record. I ran at dusk so the weather was nice. My hip was stiff at the start, but eventually felt better.

I have thoughts of going for my 5K record at a September 14 5K at the Pratt airfield.

I need to balance speed with my distance training.

What I really need is to get up in the morning and workout at dawn, instead of waiting all day.

Rest of Season

2011-08-28T17:45:00.002-05:00

Here's what's on the calender:

Saturday September 3, Quassy Swimfest (1.5 Mile swim)
Saturday September 10, Madison Triathlon
Saturday, October 1, Clam Man
Saturday, October 15, Hartford Half Marathon

Another possibility

Saturday, September 24, Connecticut Sprint Championship

The big question is how do I mix this with training for the Half-Marathon, or do I just sign up and do the race like I did last year.

I think I will need to do a long slow run/walks every Wednesday. That will give me six long runs (6,7,8,9,10,8). Each week I will either do a triathlon run, 5K race or a 5 mile tempo run. And two bike rides. One swim.

We'll see if I can pull it off.

2.4 Baby Stroller Run

2011-08-28T17:44:00.001-05:00

Post storm, I did the 2.4 mile run pushing Zoey. My left hip felt stiff and i did not run hard, but at least I ran. i need to figure out my training schedule and event schedule foe the rest of the year. See next post.

Open Water Swim

2011-08-26T21:49:00.001-05:00

Swam at West Hill Lake 1.6 miles round trip to the island and back. A buetiful summer evening.

2.4 Mile Run

2011-08-25T17:20:00.001-05:00

My knees have been hurting for the last two days, so I was surprised I ran pain-free tonight. I did the 2.4 mile loop in 23:01 in the humidity.

Litchfield Hills Olympic 8-21-2011

2011-08-21T20:30:00.002-05:00

I signed up yesterday after a week’s worth of weighing whether to race or not. This was my feature race for the year – the chance to redo the race after last year’s flat tires and wrong turn. Unfortunately my workouts and physical condition over the last month have been inadequate due to bronchitis that caused me to sit out Niantic. For August all I managed were bikes of 8 and 12 miles and three runs, two of 2.4 and one of 4 miles, all of which left me tired. I did not swim at all this month. Still I rested this last week and had finally stopped coughing up mucus, so I decided to go for it, knowing if I didn’t try I would be depressed, and if I raced and finished , I would be exhilarated, and if I raced and died, well at least I wouldn’t have to do the whole final sad years in a nursing home thing.

I was in pretty good shape earlier this summer, blowing away my old Lake Terramugus times and doing well for me in the Black Fly International race (1/4 mile swim, 21 mile bike, 5 mile run). My plan for the race was simple; pretend I was just going for a swim, then a pretend I was just going for a bike ride, and then a long slow run, maybe run walk if too fatigued (Also, packing a map and a second spare tube). After all, I couldn’t do much worse than last year’s 4:33.

The swim went fine. I took it real easy, sited every other to every third stroke, which really makes a difference for me if I want to swim straight. The buoys were well spaced and always visible from the waterline. I only had a couple collusions and I think I gave better than I got in them. Getting out of the water, I stripped my wet suit, put on some water shoes and walked halfway to transition to get my breath, then jogged the rest of the way.

I took my time in transition and then set off on the bike. Again, I rode very easy, taking plenty of opportunity to coast. I did find myself fatigued after 14 miles, which wasn’t great because the first 14 miles is largely downhill. I didn’t pass but one or two people on the way. I eventually made it to Brunning Hill, the scene of last’s year’s flat half way up and subsequent inflating blowout of my only spare tube. I kept praying for no flat, and the bike held in there. I did get to experience the final last uphill leg, where last year I experienced it only jogging alongside my flatted bike. It was a tough climb for me. I kept my head down and kept cranking and made it without coming to a complete stop. After reaching the dismount area, I walked the bike up to transition, put on my running shoes, took a long drink of my sports drink and headed off on the run.

I was admittedly running extremely slowly. I got faster after a mile, and felt decent for miles two and three but then I started slowing again and my back was stiffening. I decided to do some run walking which continued past the 5 mile mark, where I finally just ran it on in. I made certain to thank the volunteers who pointed left toward the park where last year with no one still manning the last turn, I had gone disastrously right.

I finished in 3:44 breaking my last year’s mark by 50 minutes saving 20 minutes on the bike and 40 minutes on the run, while losing on the swim and transition. The time savings clearly was not attributable to my present conditon as it was to averting catastrophe. Last year I ran all 10 or however many miles the run ended up for me, plus the extra bike run. Still, I was happy that I had raced and completed. Maybe next year I can hope for all out race and cut my time by some more.

After crossing the finish line I got a bottle of water, a medal hung around my neck and then walked directly down to the beach where I cooled off in the lake, diving underwater, and then floating on my back and looking up at the sky. I was pleased that when I got back, there was still cold beer left, so I had a cold ale and then headed on home where I drank a great deal more water and ate a giant porterhouse steak.

Next on the calendar for me are the Quassy Swimfest and then the Madison Tri.

Results

4 Mile Run

2011-08-17T09:51:00.002-05:00

Ran 4 miles this morning as a test for Sunday. I was running slow, my chest felt a little heavy and I was coughing up mucus at the end. The legs felt fine, just my wind is not optimal. I may try a bike ride tomorrow and then just rest and hope i do okay on Sunday.

12 Mile Bike

2011-08-13T07:30:00.001-05:00

Rode my bike route. Went easy. I thought about going around again, but I think it is better not to wear myself out. Still on the weak and coughy side.

2.4 Mile run

2011-08-12T17:29:00.002-05:00

Was going to try to do a Lake Swim tonight, but ear still felt blocked and i took some Mucinex with ephedine this morning and it made me feel out of sorts so instead I did a 2.4 mile neighborhood run. i was tired. Tomorrow i am going to try a long bike. How that goes may determine if i am ready for the Olympic a week from Sunday. i would hate to miss it.

8 Mile Bike

2011-08-11T08:01:00.001-05:00

Road 8 miles this morning. My legs were stiff from not riding. I did a mostly flat route with one huge hill at the end that i really had to work to get up. I made it, but coughed quite a bit after and almost puked.

2.4 Mile Run

2011-08-09T17:09:00.002-05:00

Ran tonight in the rain, first exercise in over a week. I had been down with a respiratory infection and blocked ear that caused me to miss training as well as the Niantic Triathlon. i have to get on the stick quick if I want to do the Litchfield race in two weeks. i felt fine on the run, rested and not short of breath at all. I still have some phlegm left, but am encouraged.

10 Mile Bike

2011-07-30T07:49:00.002-05:00

Did not want to get up. I was tired and my legs hurt, but I finally managed to get up and out onto the bike. Rode 10 miles, which was all i had time for. Still, it was good to get out.

4 Mile Run

2011-07-29T15:06:00.001-05:00

Ran 4 Miles in the humidity, but not too much heat. Little bit of pain and stiffness in legs.

Jamaica Swim

2011-07-27T09:26:00.000-05:00

Swam I am guessing 3/4 of a mile open water.

Yard Run

2011-07-25T09:25:00.000-05:00

Ran in the 90 heat and humidity in the Jamaican Yard until i was soaked. I think I ran for about 20-25 minutes. the dogs in the neighborhood were all barking at me.

Tempo Run

2011-07-20T19:08:00.002-05:00

The rack monster got me the last two mornings. This evening I did a 2.4 mile tempo run in 22:30.

4.4 Mile Run

2011-07-18T07:11:00.001-05:00

Ran 4.4 miles this morning. It was very hot and humid. i felt like quitting at the first 100 yards, but kept going. It is funny how quickly you can feel like you are off your training, but then you do the workout and you are back on target.

12 Mile Bike

2011-07-16T06:37:00.001-05:00

I wanted to get up at 5:30 this morning and do my 12-mile loop twice, but I got up at 6:15 and only did it once. My legs were tired and i only averaged 11.5 mph, taking it quite easy.

Lake Terramuggus 7-15-2011

2011-07-14T21:17:00.003-05:00

A beautiful night to race. I am still waiting for the results, but I think i did quite well, and felt strong throughout. I swam in the thick of it rather than on the side and rather than a few bumps, i think it was a good plan -- it was easier to swim straight. I wore a tritop for the first time so i didn't have to put a dry shirt on a wet body. On the bike, I concentrated on getting down in the drops and hammering the big gear when i could. The run felt good and I tried to step it up at the end, although I always feel i have too much energy left at the end.

Set PRs in Course record, Bike and Run.

Total 1:25:44 153 of 181 (Plus 3:24)
Swim 13:42 104 of 181(Minus :14)
Bike 41:18 152 of 181 (Plus 2:04)
Run 30:44 154 of 181 (Plus 1:36)

Lake T # 2

Swim Plus T 1 - 13:28 (110 of 161)
Bike - 43:22 ( 147 of 161)
Run Plus T 2 - 32:20 ( 144 of 161)

Total 1:29:10 (141 of 155)

Swim improved 4:35
Bike improved 2:22
Run lost :11
Total improved: 6:46

***

Lake T # 1

Swim plus T 1 - 18:03 (86 of 132)
Bike- 45:44 - (124 of 132)
Run plus T2 - 32:09 (119 of 132)

Total: 1:35:56 (113 of 132)

My Lake T Records

600 yard Swim (Plus T 1) - 13:28 (6-9-2011)
Bike - 41:18 - (7-15-2011)
Run plus T2- 30:44) - (7-15-2011)

Total - 1:25:44 (7-15-2011)

12 Mile Bike

2011-07-12T15:08:00.001-05:00

Got up at 5:30 this morning and did an easy 12 mile ride in one hour. My legs were somewhat fatigued, but it was good to be out on the road.

Black Fly Triathlon 7-10-2011

2011-07-11T17:49:00.005-05:00

The Black Fly triathlon was an awesome weekend. Waterville Valley is a great place to hold an event like this. There are many rooms and condos available in easy walking distance to the starting line. There are also restaurants, shopping, kayaking, hiking, ice skating and a host of other family activities. The only driving I did was the 4 hour trip up on Friday and the 4 hour ride back on Monday. The weather was awesome as was the scenery.

Friday night they had a time trial race. 2 miles downhill, then two miles uphill. I didn't race, but we watched some of the bikers go. They passed out cowbells and Zoey was really into it. Jim and Patricia and Jiillian and Jessica arrived late that night. In the morning Patricia and I did the International Distance Tri. A quarter mile swim, 21 mile bike and 5 mile run.

While I booked the condo in the fall, I didn’t get around to registering until a couple days before the race, which was a bad thing. The races don’t have waves, they are done time trial style. Ideally, there is a five second gap in between each racer, but it seemed like they were allowing each racer to walk down to the water before they would release the next swimmer. I think the time trial style was necessary due to the swim venue, which was a pond, where you had to swim the outskirts of the pond in a rectangle that would not accommodate too many swimmers at a time. The first racers to start were all those who entered all three races, followed by the others in alphabetical order, except for late registrants who went at the end. By the time I was in the swim shute, the race had already been underway for 45 minutes. I was number 483. There were only six people who came after me. As a slower racer, I am always afraid I will come in last, so this was not an auspicious way to start.

The swim went well –I went without wetsuit due to the short distance and the water temperature of 70 degrees. I swam easy, there were lots of buoys to go around. The only problem I had was when two swimmers in front of me, suddenly chose to stop and walk I had to maneuver around them and caught a good mouthful of water. there was a short run to transition on a mat and grass so it was easy to run on. They had wetsuit strippers for those who wore the suits and my brother's wife who wore hers, said it was a great feature.

The bike start went well for me. The one advantage of starting last is you can pass some people and thus know soon enough that you will not be last. I was flying on the bike, going way faster than I normally do and wasn’t getting fatigued at all. I was racking up the miles. Of course the route was somewhat downhill – I didn’t realize how much downhill until I had to ride back. Basically, the out and back course is 10 miles downhill and 10 miles uphill. Other than one very short and very steep climb called Devil’s Hill near the turnaround point, the entire course is 1300 feet of descent over 10 miles and 1300 feet of steady ascent back. I ended up in my small chain ring and just kept pedaling counting off the quarter miles. I passed five bikers on the way, which is good for me.

When I made it back to transition and started out on the run, I heard the race announcer say over the loudspeaker, “There are still some stragglers out on the bike course, maybe they stopped for breakfast at the bottom of the hill.” Ha! No respect.

I held a decent pace for me on the run, and passed another five runners along the way. I was fatigued, but was able to run the entire way. Fortunately much of the route was shaded and there were plenty of water stops. I’d grab a cup of water as I passed, dump it over my head, and then grab a Gatorade and take a couple sips. I made it in before the awards ceremony, which had been my secondary goal, besides not finishing last. At the end, they handed you an ice-soaked Black Fly monogrammed towel, which was great to put on my face and around my neck. I guess they had a big food spread, but I missed it in the throngs milling about.

It took me 2:33:54 to complete the course. I finished ahead of 30 other racers in the standings, and gained some confidence in my still fledgling but improving biking ability.

That afternoon, we had a blast watching the girls in the kids’ triathlon which was very well put on. They also used the time trial start, although they kept no time on any of the kids. They had kids of all abilities, some swimming with life preservers and riding on bikes with training wheels, while some older kids had tri-bikes and were quite accomplished. There was huge crowd support for the kids and they all finished in the same shute as the regular racers had and were given medals and Kool-pops.

They had a Firefly 5k that evening at 8:00 PM that Chevaughn did, and then Jim did the Sprint the next day. I had no regrets about not doing it. (I would not have felt up to tangling with the similar, but shorter bike course again), although maybe next year I will try all three Lord of the Fly events.

Total 400 of 430 2:33:52
Swim 271 of 430 9:37
Bike 400 of 430 1:26:14
Run 390 of 430 53:40

Results

2.4 Mile run

2011-07-06T19:52:00.001-05:00

Ran with Zoey. Still humid out.

12 Mile ride

2011-07-04T17:16:00.000-05:00

Did my 12 Mile morning ride averaging 13.3 mph