It been nearly 6 months since I last updated. SIX MONTHS! Where has the time gone? Well, its been a rough last 3 months, as I've been dealing with lingering ankle issues since the Rock n Roll Las Vegas Half in December. An issue that required me to take a DNS (did not start) for the Rock n Roll USA DC Half. Having taken a little over 2 whole months off, its as if I have never run, EVER.
Originally, the injury was in my right ankle. Took x-rays and an MRI and went to the Ortho (the same guy that did my surgery back in 2004). When all was said and done, he didnt' have a diagnosis for it and really didn't and couldn't do anything for me. This is why I dont go to doctors! Anyway, the pain eventually subsided enough where running was not bearable. The only other problem? The LEFT ankle has now been the issue, and is still bothering me. Its been lingering for a while now and there are bad days and worse days. The only thing that has really helped it along is KT tape, so I highly recommend it for any nagging injuries you may have.
So in the past month, I've just been trying to ease my body back into training mode. Starting with short 1.7 mile runs (once around the small southern loop in Central Park), then slowly increasing that to twice around the loop in CP. Yesterday was my first run without taking a break in the middle somewhere, FINALLY. Hoping to finally rebuild the base, so I can get into more focused training, since I have the following events rapidly approaching:
4/28: Run as One (4 miler)
5/30: Wall Street Run (3 miler)
6/1: Ride to Montauk (Century Ride) **(see below!)
6/12: JP Morgan Corp Challenge (3.5 miler)
6/16: Gold Coast Tri (Spring Distance- 750m swim, 11.5 mile bike, 3 mile run)
6/23: Run of Champions (5k)
And all this to be capped with the Olympic distance Tri again in Maine! Happy training.
**I will again be riding to Montauk to help support Team Viscardi! Please click here to find out how you can support!
Showing posts with label swim. Show all posts
Showing posts with label swim. Show all posts
Wednesday, March 20, 2013
Monday, October 1, 2012
September Training Recap
Fall is here and that can only mean one thing....cooler running weather is here! And with that, I am happy to report that Half training is in full swing and going pretty splendidly. Yes, I said "splendidly". For the month, I did 3-4 runs per week. Usually a hill session, long run, and either an easy run, tempo, time trial or race. Long run is up to 7 miles (doing 8 tonight), but the pace is not where I'd like it to be yet. Probably a combination of (a) the weather, though cooler, is still not as cool as I'd like it; and (b) I'm still carrying over some extra poundage that I gained from not training in the summer. Need to work the diet to correct that one.
I've even been to the pool a couple times, since its emptier now that summer is over. Spending only about 30 min each time, going about 1000-1200m, but in the end, I'm glad I got in some cross training. Volleyball has now started as well, so that will cover me (cross training-wise) while the pool is shut down for the next 3 weeks for maintenance.
Two races to report about- The Fitness Magazine Mind, Body, Spirit Games (aka 4-miler in CP) and the ever popular 5th Ave. Mile. Showed some improvement in the 4-miler over the previous Back to NFL run, finishing in 39:10 (9:48 pace). Again, I'm going to chalk it up to the cooler, less humid weather. But happy with the result as I was getting back into the swing of things. The following week was the 5th Ave. Mile. Not really sure what to expect, but was almost certain I wasn't going to match last year's 7:32. After going out SUPER hot, more so than last year I feel, I was almost completely gassed after the first quarter mile! So I pretty much chugged along for the remaining 3/4 of a mile and actually finished 3 seconds better than last year for a time of 7:29! Completely surprised myself, so I was happy with that finish.
The Rock n Roll NY 10k is now less than 2 weeks away and Urbanathlon less than a month away! Those will probably the last 2 races before I head back to Vegas in December to tackle the "Strip at Night" again. And I'm hoping for a MUCH better outcome this time. Also hoping for a better organized race. Time will tell.
I've even been to the pool a couple times, since its emptier now that summer is over. Spending only about 30 min each time, going about 1000-1200m, but in the end, I'm glad I got in some cross training. Volleyball has now started as well, so that will cover me (cross training-wise) while the pool is shut down for the next 3 weeks for maintenance.
Two races to report about- The Fitness Magazine Mind, Body, Spirit Games (aka 4-miler in CP) and the ever popular 5th Ave. Mile. Showed some improvement in the 4-miler over the previous Back to NFL run, finishing in 39:10 (9:48 pace). Again, I'm going to chalk it up to the cooler, less humid weather. But happy with the result as I was getting back into the swing of things. The following week was the 5th Ave. Mile. Not really sure what to expect, but was almost certain I wasn't going to match last year's 7:32. After going out SUPER hot, more so than last year I feel, I was almost completely gassed after the first quarter mile! So I pretty much chugged along for the remaining 3/4 of a mile and actually finished 3 seconds better than last year for a time of 7:29! Completely surprised myself, so I was happy with that finish.
The Rock n Roll NY 10k is now less than 2 weeks away and Urbanathlon less than a month away! Those will probably the last 2 races before I head back to Vegas in December to tackle the "Strip at Night" again. And I'm hoping for a MUCH better outcome this time. Also hoping for a better organized race. Time will tell.
Wednesday, August 29, 2012
Rev3 Tri, Old Orchard Beach, Maine
Hard to believe it has been over 2 months since my last post which was on the Ride To Montauk. I'm now two triathlons removed and we're almost into September.
Anyway, this past Sunday was the Rev3 Tri in Maine! Overall, it was a great race by a great organizer. As for my performance, thats another story (more on that later). When I registered, I failed to realize that the race date, being at the end of the summer, meant that most of my training would be in the dead heat of summer. And if theres one thing I cannot do, is function in heat and humidity, thus rendering my training for this Tri to almost zero. So much so, that at one point, I had decided (almost officially) that I wasnt going to do the race. So with a little less than a month to go (after watching an episode of "Extreme Makeover: Weight-loss Edition", where the guy does an Olympic distance Tri at 300+ pounds), I again changed my decision, and then crammed what should be at least 3 months of training into 4 weeks. I squeezed in whatever running I could, running on the cooler, less humid days, ignoring the bike (again!), and well, trying to swim (saying the FMCP Aquatic center gets "crowded" during the summer months is a severe understatement). Thankfully, I went on a cruise 2 weeks prior to the race, and was able to run on the ship, and swim at the beach while in port. Let me just say, running on a ship in the middle of the ocean was a unique experience.
So then, how did I do, you ask? Well, to that, I respond with, "Hey, I finished!"....hah! Out of 300 Olympic distance athletes, I came in 290th. At least I wasnt last! Final time was 3:44:42 (40:54 swim, 1:36:47 bike, 1:16:22 run), which is slower than I had anticipated. I was hoping more of the 3:15-3:30 range. But thanks to my lack of training, this is my result.
The swim was actually not too bad, considering its usually the one I am most concerned about, especially this time not having gone the 1500m distance- and yes, I was nervous if I could even make it, and went in having a "lets just survive this" mindset. The waters were chilly, but since I wisely rented a westuit from the good people of Rev3, it was not an issue, and probably even made this portion easier.The most difficult part of this was my inability to swim in a straight line, no matter how frequently I sighted. I felt like I swam double the 1500m distance because I was zig-zagging so much. This definitely added to my time and sapped some energy. It also didnt help that my goggles were completely fogged up, making sighting that much more difficult. Though compared to DC, this was much less chaotic, since it was an ocean swim (read: A LOT more room to swim) so we werent all going in the water one on top of the other.
So after what seemed like an ETERNITY to get to shore, I'm finally out of the water, unzipping the wetsuit, and making the .3 mile jog to transition. T1 actually goes along without a hitch until, after I go my bike shoes on, I realized I forgot to take the cleat covers off, AGAIN (I had also done that the NYRR Tri). So I had to bother with that for a few seconds before I was out on the bike course.
Bike course was not TOO much of an issue, just a little hillier than anticipated. It also wasn't "fast and flat with a couple of rollers" as they had advertised. It actually was mainly all rollers, with a couple flats. Had some aches and soreness during this leg, mainly from not biking since the Montauk ride, but otherwise, I think it went well (asides from being passed by 50 and 60 year old women, doh!).
T2. Off the bike, back into transition, slip on some socks, my running shoes, shorts, visor and off I go! What did I forget? My gels. ARGH. I had gone too far to go back. There would be gatorade on the course, so I was just going to go with that. Otherwise, I think it was a pretty successful T2.
So onto the run I go, temps in the mid 70s at this point, it feels, okay. And just okay. Mile 1 marker came rather fast, and turned out I did it in 9:30 (which was WAY too fast), and it showed the rest of the way. After that first mile, I had to go into a run/walk, as I was pretty much out of gas at this point. Nearing the halfway point, both quads start tightening up big time. I spot a port-o-potty, and since I needed to go since the swim, and the fact that my quads could use a break, I made the pit stop. Back on the road, the quads would tighten up again 2 more times, each one calling for a quick stop and stretch to alleviate. Then once again, on the final stretch, I felt it. Just before returning to the crowds, I stopped to try to stretch them out again, so I could run through the finish strong. I reach the finish chute, and there it was, my legs, seconds from cramping up into big huge knots, all I could do was fight through it. Made the final turn just before the finish arch, found my adoring wife waiting for me, grabbed her hand and trotted through the finish together! All the while, the crowd is cheering you on. The PA announcer shouting out, "Ben-Jammin'!" to acknowledge me. What a rush. What a feeling. Though I didnt come close to breaking any kind of records, it was still a wash of emotion that I just completed an Olympic distance triathlon. OLYMPIC Distance!!
So looking forward, I would LOVE to do this race again, but would need a better training strategy, because training in the summer heat just is not an option for me. Anyone with ideas, I'd love to hear it! 'Till next time!
Anyway, this past Sunday was the Rev3 Tri in Maine! Overall, it was a great race by a great organizer. As for my performance, thats another story (more on that later). When I registered, I failed to realize that the race date, being at the end of the summer, meant that most of my training would be in the dead heat of summer. And if theres one thing I cannot do, is function in heat and humidity, thus rendering my training for this Tri to almost zero. So much so, that at one point, I had decided (almost officially) that I wasnt going to do the race. So with a little less than a month to go (after watching an episode of "Extreme Makeover: Weight-loss Edition", where the guy does an Olympic distance Tri at 300+ pounds), I again changed my decision, and then crammed what should be at least 3 months of training into 4 weeks. I squeezed in whatever running I could, running on the cooler, less humid days, ignoring the bike (again!), and well, trying to swim (saying the FMCP Aquatic center gets "crowded" during the summer months is a severe understatement). Thankfully, I went on a cruise 2 weeks prior to the race, and was able to run on the ship, and swim at the beach while in port. Let me just say, running on a ship in the middle of the ocean was a unique experience.
So then, how did I do, you ask? Well, to that, I respond with, "Hey, I finished!"....hah! Out of 300 Olympic distance athletes, I came in 290th. At least I wasnt last! Final time was 3:44:42 (40:54 swim, 1:36:47 bike, 1:16:22 run), which is slower than I had anticipated. I was hoping more of the 3:15-3:30 range. But thanks to my lack of training, this is my result.
The swim was actually not too bad, considering its usually the one I am most concerned about, especially this time not having gone the 1500m distance- and yes, I was nervous if I could even make it, and went in having a "lets just survive this" mindset. The waters were chilly, but since I wisely rented a westuit from the good people of Rev3, it was not an issue, and probably even made this portion easier.The most difficult part of this was my inability to swim in a straight line, no matter how frequently I sighted. I felt like I swam double the 1500m distance because I was zig-zagging so much. This definitely added to my time and sapped some energy. It also didnt help that my goggles were completely fogged up, making sighting that much more difficult. Though compared to DC, this was much less chaotic, since it was an ocean swim (read: A LOT more room to swim) so we werent all going in the water one on top of the other.
So after what seemed like an ETERNITY to get to shore, I'm finally out of the water, unzipping the wetsuit, and making the .3 mile jog to transition. T1 actually goes along without a hitch until, after I go my bike shoes on, I realized I forgot to take the cleat covers off, AGAIN (I had also done that the NYRR Tri). So I had to bother with that for a few seconds before I was out on the bike course.
Bike course was not TOO much of an issue, just a little hillier than anticipated. It also wasn't "fast and flat with a couple of rollers" as they had advertised. It actually was mainly all rollers, with a couple flats. Had some aches and soreness during this leg, mainly from not biking since the Montauk ride, but otherwise, I think it went well (asides from being passed by 50 and 60 year old women, doh!).
T2. Off the bike, back into transition, slip on some socks, my running shoes, shorts, visor and off I go! What did I forget? My gels. ARGH. I had gone too far to go back. There would be gatorade on the course, so I was just going to go with that. Otherwise, I think it was a pretty successful T2.
So onto the run I go, temps in the mid 70s at this point, it feels, okay. And just okay. Mile 1 marker came rather fast, and turned out I did it in 9:30 (which was WAY too fast), and it showed the rest of the way. After that first mile, I had to go into a run/walk, as I was pretty much out of gas at this point. Nearing the halfway point, both quads start tightening up big time. I spot a port-o-potty, and since I needed to go since the swim, and the fact that my quads could use a break, I made the pit stop. Back on the road, the quads would tighten up again 2 more times, each one calling for a quick stop and stretch to alleviate. Then once again, on the final stretch, I felt it. Just before returning to the crowds, I stopped to try to stretch them out again, so I could run through the finish strong. I reach the finish chute, and there it was, my legs, seconds from cramping up into big huge knots, all I could do was fight through it. Made the final turn just before the finish arch, found my adoring wife waiting for me, grabbed her hand and trotted through the finish together! All the while, the crowd is cheering you on. The PA announcer shouting out, "Ben-Jammin'!" to acknowledge me. What a rush. What a feeling. Though I didnt come close to breaking any kind of records, it was still a wash of emotion that I just completed an Olympic distance triathlon. OLYMPIC Distance!!
So looking forward, I would LOVE to do this race again, but would need a better training strategy, because training in the summer heat just is not an option for me. Anyone with ideas, I'd love to hear it! 'Till next time!
Friday, May 25, 2012
Swimming, Biking, Running...Oh My!
Going to cover a little bit of everything today, since it seems like I havent done that in a while. Heck, I haven't even really been posting!
Events Update
So I've finally registered for the NYRR Sprint Tri (400m swim, 13 mile bike, 5k run) on June 30th. I was falling into my trap of "I want to make sure I'm ready, then I'll sign up"- which we all know will eventually never happen. So when I saw that it was nearing capacity, I jumped on it. One month to train.
Speaking of Triathlons, in a bit of sad news, the DC Tri, which I did about a year ago, has been cancelled for this year. Whats more is, it appears the race itself will no longer exist! This makes me sad since, although I was not signed up for this year, I was hoping to do it again in the future. It was very well run, very organized. And it was my first Tri, so it has a special place in my heart. RIP DC Tri!
I've also signed up for the Celebrate Israel 4-miler in Central Park. I felt I needed to do this one again, since this was not only my 4 mile PR, but my overall pace PR as well. Not that the course is any different from any other 4 miler organized by NYRR (Japan Day run was the exact same course), but its just that it was this race last year where I got that, so I felt I should give it another go for another big PR.
And just to highlight again, I'm also signed up for the Rock 'n' Roll NY 10K, which is October 13th, in Prospect Park, Brooklyn. As well as Rock 'n' Roll Las Vegas Half (again!). This will total 3 Rock 'n' Roll events this year, meaning, not only will I be receiving medals for each individual event, but an additional one for doing 2 and then 3 races! Thats 5 medals in all, score! Easily amused, I know.
Upcoming Races/Events
A couple races coming up, the American Heart Associations' Wall Street Run (3 miles) on Thursday, May 31 and the above mentioned Celebrate Israel run on Sunday, June 3. I did not realize that they were only a couple days apart when I signed up! I guess it'll be similar to the Healthy Kindey/Japan Day weekend. Except its not back to back. That was rough!
And on Saturday, June 16th, will be the Ride to Montauk with Team Viscardi! Please click on the link or the link above (Support my Ride!) for more details on how you can support this very wonderful school for disabled children. I will be doing the 100 mile ride (my first one, yikes!). Though not a race, I would like to complete it in or around 6 hours. That is my goal. Okay, maybe 6.5 hrs. I dont have the ability to do things, "just for fun". Its either all out competition, or not at all. Even if I'm just competing against myself.
Training
Oh yea, then theres training...haha. So I finally renewed my pool membership, and went back for a swim this past monday. It went alright, but I kept getting impeded by other swimmers, to the point where I completely lost count of how much I swam. I think I totaled about 800m that night.
Biking will probably be contained to the weekends. The weather has been poor as of late too. Not really sure when the last time the sun was out. I'm doing decently, and can maintain 80rpm fairly easily now on flats. It actually wasn't as fast as I thought it was, so I guess it means I'm in decent shape....
So my goal from now until the Sprint Tri in June 30 is to focus on speedwork. I started this week. I did 2 runs, with hills this past Tues and then intervals last night, which was distributed across the 5 mile loop in CP. Started with a 10 min warm up, then 1 minute at about 80%, with the last 15-20 seconds going almost full out. Walk for the next 60 seconds to recover, and then 3 minutes of easy, light jog, with the final minute back to about my 4 mile pace. Lather, rinse, repeat. Finally, did a cool down for the final mile. The challenge in doing it this way, especially in CP is the inclines and declines. Doing it based on time, it always seemed the "speed" portions of the intervals landed on the downhills, which, well, made them a bit easier. Perhaps I'll have to go the other direction next time I try it.
So, thats whats up for the next month or so for me. Lots coming up, and lots to do. 'Till next time.
Events Update
So I've finally registered for the NYRR Sprint Tri (400m swim, 13 mile bike, 5k run) on June 30th. I was falling into my trap of "I want to make sure I'm ready, then I'll sign up"- which we all know will eventually never happen. So when I saw that it was nearing capacity, I jumped on it. One month to train.
Speaking of Triathlons, in a bit of sad news, the DC Tri, which I did about a year ago, has been cancelled for this year. Whats more is, it appears the race itself will no longer exist! This makes me sad since, although I was not signed up for this year, I was hoping to do it again in the future. It was very well run, very organized. And it was my first Tri, so it has a special place in my heart. RIP DC Tri!
I've also signed up for the Celebrate Israel 4-miler in Central Park. I felt I needed to do this one again, since this was not only my 4 mile PR, but my overall pace PR as well. Not that the course is any different from any other 4 miler organized by NYRR (Japan Day run was the exact same course), but its just that it was this race last year where I got that, so I felt I should give it another go for another big PR.
And just to highlight again, I'm also signed up for the Rock 'n' Roll NY 10K, which is October 13th, in Prospect Park, Brooklyn. As well as Rock 'n' Roll Las Vegas Half (again!). This will total 3 Rock 'n' Roll events this year, meaning, not only will I be receiving medals for each individual event, but an additional one for doing 2 and then 3 races! Thats 5 medals in all, score! Easily amused, I know.
Upcoming Races/Events
A couple races coming up, the American Heart Associations' Wall Street Run (3 miles) on Thursday, May 31 and the above mentioned Celebrate Israel run on Sunday, June 3. I did not realize that they were only a couple days apart when I signed up! I guess it'll be similar to the Healthy Kindey/Japan Day weekend. Except its not back to back. That was rough!
And on Saturday, June 16th, will be the Ride to Montauk with Team Viscardi! Please click on the link or the link above (Support my Ride!) for more details on how you can support this very wonderful school for disabled children. I will be doing the 100 mile ride (my first one, yikes!). Though not a race, I would like to complete it in or around 6 hours. That is my goal. Okay, maybe 6.5 hrs. I dont have the ability to do things, "just for fun". Its either all out competition, or not at all. Even if I'm just competing against myself.
Training
Oh yea, then theres training...haha. So I finally renewed my pool membership, and went back for a swim this past monday. It went alright, but I kept getting impeded by other swimmers, to the point where I completely lost count of how much I swam. I think I totaled about 800m that night.
Biking will probably be contained to the weekends. The weather has been poor as of late too. Not really sure when the last time the sun was out. I'm doing decently, and can maintain 80rpm fairly easily now on flats. It actually wasn't as fast as I thought it was, so I guess it means I'm in decent shape....
So my goal from now until the Sprint Tri in June 30 is to focus on speedwork. I started this week. I did 2 runs, with hills this past Tues and then intervals last night, which was distributed across the 5 mile loop in CP. Started with a 10 min warm up, then 1 minute at about 80%, with the last 15-20 seconds going almost full out. Walk for the next 60 seconds to recover, and then 3 minutes of easy, light jog, with the final minute back to about my 4 mile pace. Lather, rinse, repeat. Finally, did a cool down for the final mile. The challenge in doing it this way, especially in CP is the inclines and declines. Doing it based on time, it always seemed the "speed" portions of the intervals landed on the downhills, which, well, made them a bit easier. Perhaps I'll have to go the other direction next time I try it.
So, thats whats up for the next month or so for me. Lots coming up, and lots to do. 'Till next time.
Friday, March 2, 2012
2 Week Warning! (from DC)
I guess I'm posting monthly now huh? In any case, Rock 'n' Roll DC is two weeks from tomorrow. I can't believe its here already. I feel like I just did Vegas, and just signed up for DC. Speaking of signing up, I've registered for a handful of NYRR's spring races, which are also listed on the right. It'll be most of the runs I did last year. Run as One (was the NYRR4 last year), Healthy Kidney 10k, Japan Day (4M) and Wall Street Run (3M). May still sign up for the Scotland Run 10k on April 7. Still deciding.
So to recap the last 3 to 4 weeks, training hit somewhat of a speed bump (not sure if pun was intended...). Before the recovery week I was up to 9 miles on the long run. But since then (3 weeks later), I've only done 1 long run for 10.4 miles, which was a pretty poor run. In fact, I had tried to do the long run a few days earlier, only to cut it short because I just didnt have it. I've also only done hills once since then as well, which was this past Monday, which actually went pretty well. Six reps of the extended hill. The remaining runs were all just easy runs or time trials. Not really thrilled how that turned out. But the one positive is that I have been swimming and have gone 5 times since the last post. Just about once a week. And I think I saw the first results of it from Tuesday's 5 miler. Felt good and strong from start to finish, and probably could have kept on going at the end. Its a shame it wasnt a long run that day. But I totaled about 1400m in the pool last night, if you include the 100m warm up and cool down. Felt pretty good actually, but was hard to get a feel of speed due to congestion in the pool.
Another long run scheduled tonight. Not sure if it'll happen, as the weather is now saying it might start raining when I usually go out. Otherwise, it'll have to happen on Monday. I'm also starting to feel under the weather a little bit. I guess we'll see how it goes. Will hopefully have an update before DC.
So to recap the last 3 to 4 weeks, training hit somewhat of a speed bump (not sure if pun was intended...). Before the recovery week I was up to 9 miles on the long run. But since then (3 weeks later), I've only done 1 long run for 10.4 miles, which was a pretty poor run. In fact, I had tried to do the long run a few days earlier, only to cut it short because I just didnt have it. I've also only done hills once since then as well, which was this past Monday, which actually went pretty well. Six reps of the extended hill. The remaining runs were all just easy runs or time trials. Not really thrilled how that turned out. But the one positive is that I have been swimming and have gone 5 times since the last post. Just about once a week. And I think I saw the first results of it from Tuesday's 5 miler. Felt good and strong from start to finish, and probably could have kept on going at the end. Its a shame it wasnt a long run that day. But I totaled about 1400m in the pool last night, if you include the 100m warm up and cool down. Felt pretty good actually, but was hard to get a feel of speed due to congestion in the pool.
Another long run scheduled tonight. Not sure if it'll happen, as the weather is now saying it might start raining when I usually go out. Otherwise, it'll have to happen on Monday. I'm also starting to feel under the weather a little bit. I guess we'll see how it goes. Will hopefully have an update before DC.
Friday, January 20, 2012
Slow Start to 2012
Even with the Rock n Roll USA Half in DC looming (less than 2 months away), motivation is still lacking. Not really sure what it is, maybe its just the cold weather. Don't get me wrong now! I am in now way complaining, I'd much rather have it this cold than in the 90s with 90% humidity. But still, running in any kind of extreme weather is not very pleasant, but I'll take the chill over the heat/humidity as the lesser evil.
So its only been 5 measly runs since the new year, totaling under 20 miles. Got the ball rolling, with 9 weeks left, on the "serious" training last week, doing one hills session and an EZ run. Was going to do one more "long" run, but got scared away by the cold (did i really just say that?). This week so far, its been one hills session, a short EZ run, and I have 7 miles planned for tonight. That will put me around 13 miles for the week, which I guess is not terrible for week 2 of training (though is terrible if you consider I'm only a little over a month removed from the Half in vegas).
Otherwise, nothing spectacular on all fronts. Just trying to get the ball rolling again and find that same motivation that got me up to 12 mile long runs for Vegas. I guess I should just be happy that I'll have done 3 runs this week. I've yet to get myself to cross train, which I wanted to break out Yoga, Plyo and Core from the X. Or even some swimming at the Aquatic Center, which I payed $75 membership for. Until next time!
So its only been 5 measly runs since the new year, totaling under 20 miles. Got the ball rolling, with 9 weeks left, on the "serious" training last week, doing one hills session and an EZ run. Was going to do one more "long" run, but got scared away by the cold (did i really just say that?). This week so far, its been one hills session, a short EZ run, and I have 7 miles planned for tonight. That will put me around 13 miles for the week, which I guess is not terrible for week 2 of training (though is terrible if you consider I'm only a little over a month removed from the Half in vegas).
Otherwise, nothing spectacular on all fronts. Just trying to get the ball rolling again and find that same motivation that got me up to 12 mile long runs for Vegas. I guess I should just be happy that I'll have done 3 runs this week. I've yet to get myself to cross train, which I wanted to break out Yoga, Plyo and Core from the X. Or even some swimming at the Aquatic Center, which I payed $75 membership for. Until next time!
Tuesday, June 21, 2011
DC Tri Recap!
800m swim? Check. 20k bike? Check. 7.5k run? CHECK! Completed my first (sprint) Triathlon and what an experience it was. Even now, two days removed, it feels sort of surreal. (and just as a warning, this will be a rather lengthy post....)
Pre-race
The day started at 3:50am, as I conveniently awoke before my alarm went off, which was set for 4am. Got up, downed about 20oz of water, ate a banana, got dressed, did a last minute check of all my gear, and it was out there door. The hotel was thankfully right across the street from the shuttle, so I was on the shuttle headed to transition right around 4:30am. I arrived at transition just before 5am, and there was already quite the hustle and bustle going on, with people getting body marked, picking up timing chips, doing last minute tuning to their bikes and setting up their gear. I arrived at my rack location (which fortunately was on the end, near the aisle, which made transitioning that much easier) also find out that the person who was supposed to rack next to me was a no show. I'm now going to spoiled for future Tri's, since not only do I have an end spot, I had double the room for all my stuff. I carefully lay out my gear, ensuring things are placed in the order I would need them. This took a whole 5 minutes. It's now a little after 5am, and I have nothing left to do. Transition closes at 5:55am, and the first Olympic distance wave goes at 6am. I wasn't set to go until 7am, at the earliest, not to mention I was in the second to last wave. So I spent probably the next 15 to 20 minutes just staring at my stuff, trying to visualize both transitions, the order I would do them in, and how. It's now 5:55am, transition is closed, and at least another hour for me to wait. So, I just popped a squat and waited until they called my wave. Onto each section, after the jump....
Pre-race
The day started at 3:50am, as I conveniently awoke before my alarm went off, which was set for 4am. Got up, downed about 20oz of water, ate a banana, got dressed, did a last minute check of all my gear, and it was out there door. The hotel was thankfully right across the street from the shuttle, so I was on the shuttle headed to transition right around 4:30am. I arrived at transition just before 5am, and there was already quite the hustle and bustle going on, with people getting body marked, picking up timing chips, doing last minute tuning to their bikes and setting up their gear. I arrived at my rack location (which fortunately was on the end, near the aisle, which made transitioning that much easier) also find out that the person who was supposed to rack next to me was a no show. I'm now going to spoiled for future Tri's, since not only do I have an end spot, I had double the room for all my stuff. I carefully lay out my gear, ensuring things are placed in the order I would need them. This took a whole 5 minutes. It's now a little after 5am, and I have nothing left to do. Transition closes at 5:55am, and the first Olympic distance wave goes at 6am. I wasn't set to go until 7am, at the earliest, not to mention I was in the second to last wave. So I spent probably the next 15 to 20 minutes just staring at my stuff, trying to visualize both transitions, the order I would do them in, and how. It's now 5:55am, transition is closed, and at least another hour for me to wait. So, I just popped a squat and waited until they called my wave. Onto each section, after the jump....
Thursday, June 16, 2011
This is it!! (and JPMCC Recap)
Last night I ran the annual JP Morgan Corporate Challenge and I was fully intent on giving a more detailed recap, but I think all I'll say is: It was hot. It was CROWDED. And I should have worn a different shirt. If I get into more detail, I fear I'll start whining too much about all the walkers that somehow started in front of me, thus being in my way when I had to go around them. I finished the 3.5 miles in 34:12 at a 9:46 pace. Expected better, but decent given the conditions. Now onto more important matters....
Less than 3 days remain until the Tri! I head out for DC tomorrow afternoon, so the anxiety is starting to creep in! (not like it hasn't been, as I numbingly stare at the course map that I printed and pinned to my cube wall all day long). I did some last minute stuff for the bike, like take off the kickstand (for some weight reduction, haha), and install my second bottle cage and prepared my emergency kit. I should also probably do a couple "dry" runs of the transitions some time. I keep trying to go over it in my head, and though I feel like its not much of an issue, I should really rehearse it to know what order I'm putting things on or taking them off, and how to lay it out on race morning. Main concern at this point is the bib and when/how I should pin it on. If I just relax and take my time, I should be okay. Dont' want to be like a rabid dog in transition....
So thats it. I'll be back probably Monday or Tuesday with a full report of the Tri. This should be exciting, wish me luck!
Less than 3 days remain until the Tri! I head out for DC tomorrow afternoon, so the anxiety is starting to creep in! (not like it hasn't been, as I numbingly stare at the course map that I printed and pinned to my cube wall all day long). I did some last minute stuff for the bike, like take off the kickstand (for some weight reduction, haha), and install my second bottle cage and prepared my emergency kit. I should also probably do a couple "dry" runs of the transitions some time. I keep trying to go over it in my head, and though I feel like its not much of an issue, I should really rehearse it to know what order I'm putting things on or taking them off, and how to lay it out on race morning. Main concern at this point is the bib and when/how I should pin it on. If I just relax and take my time, I should be okay. Dont' want to be like a rabid dog in transition....
So thats it. I'll be back probably Monday or Tuesday with a full report of the Tri. This should be exciting, wish me luck!
Tuesday, June 14, 2011
My LAST Swim Workout!
This past Sunday, I did my final tune up for the swim before the Tri. Its good knowing I can sustain 800m, because at this point, thats all I'm looking to do. Should take me in the neighborhood of 25 minutes, which judging by last year's results, is pretty darn slow! But its okay, its my first Tri. Hopefully I'll be able to get behind some other "slower" swimmers and draft them to make it a bit easier.
Last night I ran the entire 6 mile loop in CP. And since it was cooler and low humidity, I did it rather comfortably, which thankfully was a confidence booster. Its amazing what the heat and humidity will do to me, and not only physically, but man, what a shot to the ego it is. Anyway, finished the 6 miles with a 9:44 pace, and a total time of just under 59 minutes, which actually, is the fastest I've done that route. So its a great second to last training run before the Tri. Tomorrow's JP Morgan Corporate Challenge will serve as my final tune up. And hopefully, I'll have time on Thur for a quick ride, if not, then the ride from the convention center down to transition will have to serve as my final ride.
So at this point, I'm actually kind of anxious and want to get to the Tri already! And perhaps the biggest concern on my mind now is that I hope I dont get a some kind of flat on the bike. I've been studying the course pretty diligently, last thing I'd want is to end up off course. Not sure it'd be that easy to do, but, you never know. The bike course is rather confusing. At least from the map. I picked up some last minute stuff to make my "emergency" kit for the bike. Just need to familiarize myself with how to change the tube, if by chance some does happen. Otherwise, I think I'm set. Still can't believe its finally here!
I'll probably be back for a quick recap of the JPM CC, and then that'll be it. Wish me luck!
Last night I ran the entire 6 mile loop in CP. And since it was cooler and low humidity, I did it rather comfortably, which thankfully was a confidence booster. Its amazing what the heat and humidity will do to me, and not only physically, but man, what a shot to the ego it is. Anyway, finished the 6 miles with a 9:44 pace, and a total time of just under 59 minutes, which actually, is the fastest I've done that route. So its a great second to last training run before the Tri. Tomorrow's JP Morgan Corporate Challenge will serve as my final tune up. And hopefully, I'll have time on Thur for a quick ride, if not, then the ride from the convention center down to transition will have to serve as my final ride.
So at this point, I'm actually kind of anxious and want to get to the Tri already! And perhaps the biggest concern on my mind now is that I hope I dont get a some kind of flat on the bike. I've been studying the course pretty diligently, last thing I'd want is to end up off course. Not sure it'd be that easy to do, but, you never know. The bike course is rather confusing. At least from the map. I picked up some last minute stuff to make my "emergency" kit for the bike. Just need to familiarize myself with how to change the tube, if by chance some does happen. Otherwise, I think I'm set. Still can't believe its finally here!
I'll probably be back for a quick recap of the JPM CC, and then that'll be it. Wish me luck!
Wednesday, May 11, 2011
My Third Swim Workout!
Ok, this will be my last "My whichever-number-it-is Swim Workout" post, promise! Went for another swim last night, with a goal of going for 30-35 minutes. To my surprise, I completed a whole 850m in about 26-27 minutes! I completely surprised myself! I mean, unless I totally mis-counted how many laps I did, I'm very, very encouraged with last night's workout, especially since I'm just a little more than a month out. I started out taking it easy, and just tried to keep that easy pace and cadence for the entire workout. I'm slowly starting to learn how it feels to try to keep my legs near the surface of the water, but am still having a heck of a time keeping them there. My one concern now is when I reach the end of the pool to turn around, since I dont do flip turns (I dont know how...), I'll just touch the wall, turn around and gently push off. But in that time, my head is above the water for a few seconds, which actually allows me to catch a few breaths. I realize I will not have this "luxury" in open water, so will have to see if I can avoid it next time.
Looks to be a good training week. Another 6 miles tonight in preparation for the Healthy Kidney 10k. And plan on another swim tomorrow. Cheers!
Looks to be a good training week. Another 6 miles tonight in preparation for the Healthy Kidney 10k. And plan on another swim tomorrow. Cheers!
Tuesday, May 10, 2011
My Second Swim Workout
So its been a couple weeks since my last post, so a quick rundown: This Saturday will be the UAE Healthy Kidney 10k in Central Park. Hoping for yet another PR. Then the following Tuesday, 5/17, will be the American Heart Association's Wall Street Run (3 miler). After that, along with the 4 mile "virtual" run for Japan (due by 5/22), I will have completed 6 of my 9 for guaranteed entry to the 2012 NYC Marathon. I've also registered for the Celebrate Israel run (4 miler) on June 5 and the Fifth Ave. Mile in Sept.; which will bring my total up to 8.
On the training side- I did my second swim workout last week. Happy to report that it went better than the first one. Was not quite as dizzy afterwards, and I think I was a bit faster. My goal was to do 550-600m, and I ended up doing 550. But though honestly, since one length is 25m, I tend to lose count. I may have very well done 600m. In any case, I completed the workout in 25 min! Which is better than my first one, which I did 400m in about 30 min. I was actively trying to be mindful of my form and trying to be as efficient as I can. My biggest problem at this point is trying to prevent my legs from sinking too much into the water, which I believe is what is slowing me down the most. I try to kick to counter it, but I also need to keep in mind that I need to save my legs for bike and run. Dilemma.
On the day of the last post, I did some hills. Temps were in the mid-70s and humid, making it a little more difficult. Did 8 repeats of the Cat Hill, which I think is the same as the last time I did hills. I let a week go by without training, a combo of both needing a break, being lazy, and my stomach not feeling 100%. So last tue, went out for one of my "shake off the rust" 5 milers. Friday was a tempo run, which totaled 6 miles. Warmed up for 1 mile, then wanted to do 2 miles and 2 miles at tempo pace, but I ran out of gas in the first leg at around 1.7 miles, because it was the top of the hill up at 106th (going clockwise). Averaged about a 9 min mile pace, which is about what I was aiming for. Did another 2 miles, but not much better than my usual pace. Then did a final cool down of a mile. Was hoping to do a little better, but its been a while since I did any kind of tempo run, so I'll consider it a "success". Last night I went out and just rolled for 6 miles, and completed it in my best time yet of 59:06 for a 9:44 pace. Not sure I've done this distance before at that pace. So very encouraging and meaning I most likely will PR again at the 10k distance.
So, one more 6 miler tomorrow, then the race. And hope to get in 2 swim workouts this week.
On the training side- I did my second swim workout last week. Happy to report that it went better than the first one. Was not quite as dizzy afterwards, and I think I was a bit faster. My goal was to do 550-600m, and I ended up doing 550. But though honestly, since one length is 25m, I tend to lose count. I may have very well done 600m. In any case, I completed the workout in 25 min! Which is better than my first one, which I did 400m in about 30 min. I was actively trying to be mindful of my form and trying to be as efficient as I can. My biggest problem at this point is trying to prevent my legs from sinking too much into the water, which I believe is what is slowing me down the most. I try to kick to counter it, but I also need to keep in mind that I need to save my legs for bike and run. Dilemma.
On the day of the last post, I did some hills. Temps were in the mid-70s and humid, making it a little more difficult. Did 8 repeats of the Cat Hill, which I think is the same as the last time I did hills. I let a week go by without training, a combo of both needing a break, being lazy, and my stomach not feeling 100%. So last tue, went out for one of my "shake off the rust" 5 milers. Friday was a tempo run, which totaled 6 miles. Warmed up for 1 mile, then wanted to do 2 miles and 2 miles at tempo pace, but I ran out of gas in the first leg at around 1.7 miles, because it was the top of the hill up at 106th (going clockwise). Averaged about a 9 min mile pace, which is about what I was aiming for. Did another 2 miles, but not much better than my usual pace. Then did a final cool down of a mile. Was hoping to do a little better, but its been a while since I did any kind of tempo run, so I'll consider it a "success". Last night I went out and just rolled for 6 miles, and completed it in my best time yet of 59:06 for a 9:44 pace. Not sure I've done this distance before at that pace. So very encouraging and meaning I most likely will PR again at the 10k distance.
So, one more 6 miler tomorrow, then the race. And hope to get in 2 swim workouts this week.
Friday, April 15, 2011
My First Swim Workout!
...And what a doozy it was! I finally made my way to the aquatic center (which membership I signed up for a couple weeks ago) to start my training for the swim portion of the DC Tri, which is 2 months away from this coming Tuesday (yikes!). It was....interesting. I went into the session having a goal of going for just 30 minutes, regardless of the distance, and that actually ended up totaling 400 meters (pool length was 25m, so 8 laps, 16 lengths of the pool). I tried to take it easy, but I apparently don't know how. I took a brief breather after 200 meters, then completed another 200, which coincidently took the 30 minutes I had intended to spend on training that day. I must say that at my first break after 200m, I was rather dizzy, presumably from the frequency in which I was breathing. So I tried to make that movement less jerky and more fluid for the second 200m, and it eased the dizziness. Though I think it was too late, as I changed and left, I felt rather queezy and maybe even a bit nauseous. All I could keep thinking to myself was, "what have I gotten myself into?!" But looking back, thats what I thought when I went for my first run last year, after having signed up for the Half.
Yesterday was another run in the park. Temps were in the high 60s and was just a beautiful spring day. I took the opportunity to do some hill training. Again doing the hill by the boathouse (or the "Cat Hill"), for 8 repeats. I was thinking of doing 6, but it went by quickly so I added an extra 2. I didnt go up to 90th like I usually do this time though. I just finished the 8 repeats and returned back to where I entered. Entire workout was about 3.5 miles. The hill felt pretty good, and I tried to really push toward the top. Strangely, it seems I would get up to the same point of the hill, and completely have nothing left in the tank. It didnt seem like it mattered how hard I was pushing at the bottom of the hill.
My heel is in some serious pain today, from the plantar facsiitis. I did make an appointment to see a podiatrist on Monday. I fear he may give me bad news. I guess we'll see.
Yesterday was another run in the park. Temps were in the high 60s and was just a beautiful spring day. I took the opportunity to do some hill training. Again doing the hill by the boathouse (or the "Cat Hill"), for 8 repeats. I was thinking of doing 6, but it went by quickly so I added an extra 2. I didnt go up to 90th like I usually do this time though. I just finished the 8 repeats and returned back to where I entered. Entire workout was about 3.5 miles. The hill felt pretty good, and I tried to really push toward the top. Strangely, it seems I would get up to the same point of the hill, and completely have nothing left in the tank. It didnt seem like it mattered how hard I was pushing at the bottom of the hill.
My heel is in some serious pain today, from the plantar facsiitis. I did make an appointment to see a podiatrist on Monday. I fear he may give me bad news. I guess we'll see.
Subscribe to:
Posts (Atom)