race report - Nations Tri

Nation’s Triathlon
Sept 14, 2008
Race Report

I can’t lie – I did not enjoy this race. From the start, it was not a lot of fun. The highlight for me came a full two hours before race time walking down to the mall before the sun was up. I enjoyed a wonderful view including a full, orange moon setting over the Lincoln Memorial, a crisply lit Washington Monument against a DC skyline background, and a shadowy WWII memorial lit from below. These were wonderful things to see. But I should have turned around and gone back home for the rest of the day was a grind em out, slog experience I hope to soon forget.

First was the weather. It was almost 80 at 7:00am. I was sweating through my race kit setting up my transition area. It was almost impossible to put on sunscreen, because it wouldn’t stick to me through all the sweat. My glasses were fogging up, and I hadn’t even tried to warm up first. Moreover, then my bike number came unstuck and I had to scramble to find a USAT person to advise me on how to reattach it. I found some tape, got it back on by lost time and got stressed by this last minute snafu.

As start time approached, I managed to get my wet suit on no problem (one good thing about being slick) and hit my swim wave group. Getting into the Potomac was an interesting experience, and I was glad for the wet suit since it helped us float for the 3 or 4 minutes we had to tread water. I felt like a bottle hitting the water, bobbing up and down. I noticed the current pushing us backwards, amping my stress level. As I started, I realized I had never cleared the last workout from my watch, so I had to try and re-set while treading water. A good example of how I did not get my act together before the race started.

The swim was actually not too bad. Water temp was fine (78), the wetsuit was a help with speed and buoyancy. But the first 5 minutes, I did not think I could make it. It was a long way – the bridge seemed WAY out there, but I managed to get into a groove, and thank goodness my wave was not too crowded. Not too many collisions with other swimmers. By the time I approached the Memorial Bridge (yes, that is right, we swam under the Memorial Bridge), I was starting to think I could make it. But then I gulped a bit of water and it didn’t taste too good. I was hoping it would end soon. Then a wave crest came through the course and made staying on course even harder. I was pissed about things I could not control and was not relaxed.

After the turn (by the way, the course map lied – there is a long bit past the bridge they did not show, screwing with my mental target of where I had to go), I was hoping to have the current with me. Unfortunately, it was a bit of a cross current and it was hard to line up the buoys. Plus we were swimming into the sun, making it hard to sight the buoy at all. To top it off, one of the spotters in a Kayak was indicating direction and I used him as a sighting target, but he kept moving, so I swam quite a bit further than the 1.5 KM.

I had to breast stroke a bit to stay on target, but got it done and thankfully climbed out of the water at 37 minutes – three minutes longer than my first race in NJ.

The transition from swim to bike was not too bad, although I could not remember if I needed my race belt and number for the bike so I ran back to put in on just in case – 4 minutes total – not too bad.

The bike was a mechanical nightmare. Immediately my bike computer would not work. I stopped, tried to move the sensor, but nothing so screw it, got back on and tried to not think about pace. Then at mile 3 or so, my back tire was almost dead flat. Not totally, so maybe just an inflation issue. I used a CO2 cartridge, thinking if it was a full flat, I’d know soon enough and could then stop and change it. The charge held for most of the race, but as it slowly deflated, I was losing time and working too hard. My overall pace was just under 18MPH, about 2 MPH slower than NJ. The ride was pleasant enough – a nice course (except for the dead deer at Chain Bridge). I kept drinking as I know it would be hot and I was losing fluid. I also had two GUs to keep up my energy level, but my stomach started to feel heavy (I think my sports drink and do not get along) and my back was cramping whenever I was in Aerobar position. As a result, I was only down about ½ of the time, and had to sit up a lot to stretch it out.

Finished OK of the bike, albeit with a severely depressed back tire and a very tight back. Overall time, 1:24 – about 17.8 MPH

T2 was no problem – 2:00 minutes.

The run was horrible. In the first mile, I had to lay out on the grass to stretch out my back. On the long out to Haines point, it was like I was standing still and my stomach was bloated and heavy. The sports drink I was using was not for me but I had already drunk it so nothing I could do. I had negative thoughts – maybe I should just stop, etc. I ran into another DC tri person breathing very heavily, and I stopped with her, helped talk her into a slower pace and helped her relax, but really I was looking for an excuse to walk. I had sworn I would not walk – I had run the entire NJ Tri without having to walk, and here I was, in mile 1, walking. I was pissed, dejected, ugh.

I managed to get it going but had to walk again before mile 3, before mile 4 I stopped to stretch, I walked a bit at the end of Haines point, I walked into the aid station by the Mint – you get the picture. I walked a lot. Maybe 7-8 times, I had to walk for 2 minutes. I was so ready to just quit. It was hot, my stomach hurt, I was making bad time, what was the point. But I wasn’t having heat stroke, I was drinking a lot of water so what the hell – I had to get to the finish line any way, right, so I kept going. What else was I going to do?

The final time for the run was 1:13 – 12 minute miles. 12?! 12. My worst performance ever for a run of any kind. I sucked. I was hot, tired, bloated, heavy and unhappy.

I managed a little push to the finish, but it was all for show. I was a beaten man. But I found my wife at the finish, and after about 5 minutes of just breathing and thankfully not running anymore, I started to resemble a human being again.

Why had it gone so wrong? I had gone on vacation for 2 weeks in August and had a week long business trip between NJ and Nations. I skipped a lot of swims, a few runs and a lot of biking. I ate too much, did not lose the weight I needed to lose, and assumed that since I had done one Tri I could do another. I was brash, I took conditioning for granted and I was not prepared for this race. As a result, I suffered the consequences. Yes, I finished – I owed that to everyone who supported me – most of all my wife, my friends, my fellow Tri team members, and all the people who contributed money to House of Ruth. But I did not enjoy it and while I take some satisfaction for having finished two Olympic triathlons this year, I take no joy in my performance. I did poorly. I hope I never have another race like this again.

I was 203 out of 237 men 40-44.
I was 1182 out of 1437 men overall.
I was 1675 out of 2388 finishers.
I was 13 minutes over the average time.

WATCH ME SUFFER

HOLY CRAP

I DID IT. Here is the race report. Photos to come soon.

Race report

Few things have inspired as much anxiety for me as treading water at the starting line and looking out across a flat lake at 1.5 kilometers of open water that have to be crossed. But as I looked around at the start of the race, my eyes moved from the 20 or so blue clad DC Tri members (who rock) on the benches to the source of the high-pitched sound yelling “WOLFSTHAL!!!”. Seeing my wife and my two cousins with signs (“Hungry like the Wolfsthal) really calmed me down and reminded me of the support I have received over the past 5 months. I was as ready as I was going to be. And then, suddenly, the whistle blew and we were off.

Swim:
I started at the back of my swim wave, wanting to avoid the washing machine of other arms and legs. And it worked for a while. But as I started to get into my groove, I started swimming onto the legs of the slower racers in front of me. I was passing the slower people in my group. That raised my spirits, as I didn’t think I was working that hard. After about 200 yards, however, I found a very long stretch of open water and was able to slow down, calm down and start easting up the meters. By the first turn buoy, I was in a very good groove. Not fast, but steady and staying within myself. Given that I was most concerned about the swim and was making decent progress, I wasn’t going to screw with anything by speeding up. As I approached the second turn, I was gaining in confidence. I knew I was going to finish the swim and, therefore, the whole thing. I ran into a few other swimmers, including one person who was either zig zagging and kept cutting me off, or who was swimming straight and I kept zig zagging across his back. Either way, I HAD to get away from this guy, so I went wide right and found some more open water.

At this point, I was starting to be passed by the strong swimmers from the wave after mine, and things got a bit more crowded. No major combat, but hit a few more legs and got hit on the legs a few more times, but over all not too bad.

I cleared the second and third buoy ok, and had a slight cramp in my left foot as I neared the last turn. But was I made the turn and could see the exit, I really felt my spirits improve. I managed to resist the temptation to stand too early, and made a smooth exit from the water.

Swim – 38:36

Transition 1 was really smooth. Lots of prep and planning helped, and got out in 3:08 (take that Jeremy and Jessie).

Bike
With the swim behind me, I was feeling pretty good and I admit that I let things get a way from me on the bike. The course in NJ is flat and fast, and I found myself really pushing most of the way – trying to avg at least 20 mph. I was in Aero position from the beginning and was averaging about 20-21mph on the main runs. There were a few downhill bits as well, which allowed me to go even faster. But there were also two loops in the Mercer County Community College that had a lot of turns and required a lot of peddling. I also found that on the back stretch (miles 13-17) I was letting my mind drift a little and had to remind myself to push it. I did not want to just go through the motions, and found my self upping the cadence, shifting up in gears and trying to make time. The result was a good bike time, but the payment was yet to come.

Bike – 1:12:29 or 19.2 miles per hour pace

Transition 2 was also easy – 1:20. Love T2

Run
The run was miserable. I have done bricks to practice transition from bike to run. I knew the initial runs would be hard. I went to a lighter gear at the end of the bike and increased my turnover to get more blood into my lower legs. But my legs still felt like cement as the run started. So I thought I would just let them work themselves out and started at a very easy 10-minute mile pace. The only problem is the legs never came back. I had left them out on the bike course, or the hot sun was taking anything else I had away. I was also feeling bloated from the Accelerate I was drinking on the bike, which may be too heavy for me (has 5% protein as well as carbos). Regardless, I was unable to step it up. And, in fact, I was lucky to keep moving. There were two spots where I could have easily started walking, but managed to keep jogging along. The memory of the people who had kicked in 3500 bucks for House of Ruth because of me, all of the hours I had logged in all helped. What really kept me going, however, were all the other DC Tri athletes on the course cheering for me as I was for them. “Keep it up!!” “Looking great!!” They were lying, but it helped.

I had a few little spots where I tried to pick it up, but settled back quickly into a regular jogging pace. As I came near the end and could see the finish line, I managed a nice little kick but was still far behind, hot, tired and totally spent.

Run - 1:00:56 or pace of 9:50/mile

total – 2:56:46. UNDER THREE HOURS. 604 position overall Olympic and 55th overall (out of 70) in the 40-44 men’s age group.

slow, and not too impressive but finished. I would have placed 17th overall in the new men division had I been registered in that group.

A thrilling first experience, and I was encouraged all the way by friends, co-workers and my wonderful wife. The DC Tri Club and the New Triathlon Program made it all possible. It proves that we CAN do anything we want, we just have to want it. The t-shirt I saw on the course summed it up. “The body can do anything, it is the mind that needs convincing.”

YIKES

today is friday
tomorrow is saturday
the TRIATHLON is Sunday.

I feel nervous, excited, scared, psyched, anxious, unprepared, stressed and generally pent up. They say I'll be fine, but only time will tell.

40!

rode 40 miles today. 40 MILES. as in 38, 39, 40. We had an open water swim at Sandy Point and then the wolf pack of DC tri newbies went for a led ride. A tad hot, but nothing a long long nap couldn't handle. Oh, and the yanks won 3-2? All in all, a good day.

Now where is the Ibuprofen?

Back on the Horse

so I was D-E-A-D tired most of this past week. The training try just kicked my ASS. I could not do any of the planned workout on Monday, Tuesday or Wednesday. I was in a fog, was sleep walking and just could not get going. It does take time to recover, but it was a real blow to my confidence.

Thursday saw me back in the pool and doing not too badly (it is never great) but today I feel back in the groove. Woke up at 5:45 for a 6 mile run and played softball at the company picknic.

Tomorrow is THE long day of the entire training plan - open water swim at Sandy Point State Park and then a 40 mile run. Wish me luck.

sooooo sleeeeepy

So Saturday was my first tri run through. The DC Tri club ran a training triathlon. 400 meter swim, 17 mile bike and 3.2 mile run. About sprint triathlon length, and about 1/2 of what I'll be doing (trying to do) later in the season. I thought -no problem - I am doing twice this next month so . . . . .say it with me "how bad could it be."

Woke up at 5 (that is 5 AM in case you were confused). Got down to Haines Point about 6 (yes, yes, AM) and got set up. Lay out the bike, pump up the tires, lay out the socks and shoes, the sun glases, the sunscreen, the wet suit (which I was then told I could not use - grrrrrrrrr), the packets of gu, the water, the accelerate drink - you know just a few things - I moved less stuff when I left college. After gabbing it up with the other people (most almost a clueless as me), checked in, had Simon write my # (100) in indellable ink on my arm and then headed over the to the pool. Now I felt cool. 100. That's right. then I realized, numbers were handed out based on projected order of finish. whimper.

So we are at the pool, all standing around. Lemmings seemed about right - 125 peope waiting to jump into the Haines Point pool. But after a while it was my turn, hit the water and away we go. And it turns out the swim was not nearly as bad as I thought. I took it slow and steady, managed not to windmill, even passed two people (sorry Casey, nothing personal) and got out in about 10 minutes. But man was I disoriented when I hit dry land. Managed not to take a header in front of what was left of the crowd and headed over to the T1 (hello Arnold) transition area.

So it turns out trying to put on socks and shoes when you are soaking wet and breathing hard is . . . well . . .hard. Hard to bend over and compress the lungs, hard to pull my cotton socks over my wet feet, etc. So after 9 minutes of struggling, I finally got my wet and tired butt onto the bike and out ot T1 (goodbye Arnold).

Now I have learned to like biking. Its fun, not too hard and you get to go reasonably fast. Except today. I felt like I was biking uphill both ways. I had to really push to get up to 20mph and managed an average of about 17-18 mph. It took longer than I thought and was a real struggle. I kept wondering if I should get a new bike, maybe there was a flat - the first move is always to blame the equipment. Either way, the bike was my weakest leg and I had expected it to be my strongest. Julia kept passing me (which I hate) and it was really hard to maintain speed.

Finally completed the bike and hit T2 (hello Arnold). This one was much better. Dump the bike, change shoes (no socks to worry about), drank a bunch of accelerate and off I went. 2 minutes in T2 (goodbye Arnold) and off I went.

The bricks we have been doing have really paid off. I also biked at a high cadence on my final 1/4 mile to get the blood back into my lower legs but I took of pretty quickly and felt pretty good. I managed to run about 8 minute miles with a real nice kick at the end. I passed a bunch of people (nicely, I chatted, encouraged, etc) and felt like I was "racing my strength."

All in all, it took about 1:35. I felt good afterwards, but think now I did not feel so good because I slept most of Sunday and there was no way I could swim this morning as planned. My ass is dog tired. Have to work on recover and once I recover train a lot harder/smarter to make sure I can step up to the next level.

The event was useful to see what worked and what did not. But thinking I have to do a lot more is making me nervous all over again. Ah, to sleep. Perchance, to dream.

another benefit of training

you get to see the city. I haven't been to Roosevelt Island in years but today I ran down Wisc ave, across the Key Bridge and then over to Roosevelt Island. It was a bit warmer and more humid today, but it was fairly cool in amongst the trees. Did you know that Roosevelt Island used to be farm and grazing land for sheep? None are left in this modern day, but it was nice just the same. A lap around the Island and then back up, across the bridge and then up the dreaded STAIRS I don't know who the guy is but the photo is the stairs is sweet). 6 miles in one hour, but with a bunch of trail time and uphills. Man did I work up a sweat. Now off for a shower and a nice loooooooong nap!

Brick (not house)

so, anyone know what a brick is? chirp chirp?

Brick is a combined workout for training. It is a bike leg followed by a run. I am not sure by I assume they call them bricks for the feeling you get in your legs when you try to shift from the bike to the run. Pretend you have cement instead of blood in the lower half of your body and you start to get the idea.

So today about 75 tri-ers headed down to Haines pt and did combinations of biking and running. The group is filled with very fit, very positive and very encouraging people. Man don't endorphins make for good friends!! I biked with Julia and Ryan for most of the way - 1:15 for about 20 miles and then was going to run with Ryan, but he is like a fricking jamaican track star or something. Totally burned me out right away so I finished by 15 minutes on my own.

The great folks at DC Tri then put on a little BBQ for us. It was mostly BYOF but they provided burgers and dogs. Nothing like beer, doughnuts and brownies by 11:30!

Thank god we have an easy week coming up. I need to back off a little bit but am feeling pretty strong and encouraged so far. Swimming still sucks, but stroke by stroke.

nothing to fear but fear itself

After the long weekend of activities, i was pretty psyched. I enjoyed the bking, had run 6.5 miles and was pretty smug.

Then I had to go swimming. Swimming is my weakest leg of the tri. Lots of people are in the same boat (or pool, as it were). SO I had to accept that it would not be as much fun and just get it done. Swam 900 meters as required and managed to not drown (always a plus).

But Tuesday night I was beat and deciedd to push my rest day up from Thursday to Wednesday. I just could not face the one hour run on wed.

So this morning came and I was less than enthusuastioc about the run. Don't know why, just wasn't looing forward to it. As I started, the first 5 miniytes were sluggish and just didn't feel good but I stuck with it. Things got a little easier as I warmed up and eventually I got into the zone. I ran out MacArthur and back.

Imagine my surprise. When I was done with one hour, I had gone 7 miles. This is a good deal better than my usual pace.

So, in the end, my rest day helped and the run felt great. Cool sunny morning - just a fantastic way to start the day.

Enjoy.

A Looooooong Weekend

Arrived back from Japan on Friday with friends in town but there was a lot of training to do.

Saturday was 19 miles on the bike at Haines point - just a long steady ride for one hour
Sunday was 1:15 minute run - 7.5 miles - a really nice morning for it too
Monday - New tri program intervals - back at Haines Point - another 24 miles on the bike

So, three days - 53.5 miles total. Feel really good about where I stand on the training. 7 weeks to go.

how to pack a bike

Traveling puts a crimp in training. Jet lag makes it hard, being out of the routine add more complications but one of the worst is the fact that when traveling the only way to get in time on the bike is at the gym on a stationary. Few things are as boring as riding the bike. Yes, the TV helps. So does the Ipod, but in the end your field of vision never changes and it is easy to just start slowing down, getting lazy, etc.

Regardless, pushed through today and did 1 hour on the bike at a steady cadence of 100 rev/minute. Turn over is supposed to be a key to making good time on the bike, so this was a good, steady, extended workout.

Now, we'll see what the pool is like tomorrow.

Buzzing the Emperor

So it's 4:00am on a Monday morning in Tokyo. I arrived last night and jetlag has taken hold. A normal person would turn on the TV but it turns out a DC Tri NTP member goes for a run around the imperial palace - as in the home of the Emperor of Japan. It was a greta morning for a run. S slight chill in the air, sun coming up, almost no traffic (which is good because here left is right and easy to get killed). The front of the Imperial Gardens were really beautiful - every tree has been groomed for decades. These are not miniature Banzai Trees, these are the full grown guys.

Saw a few road bikes out and a mixture of older Japanese doing stretching (good advice for all of us) and a few joggers - both westerners and Japanese.

A great way to start what should be an interesting work week in Japan.

50 minutes and about 5.5 miles

the sun is up and so am I

So it's been a while since my last post but don't think I have not been working. Ny last week included a great 5.5 mile run to the brooklyn bridge and a soccer game with my brother. This week included a long swim session yesterday (think 12x100 meter stretches) This morning was an even earlier call for a set of intervals on the bike. 5 minutes hard, five minute recovery. - then multiply it by 5. before you know it, I'd ridden the capitol cressent trail.

Supposed to be a day off tomorrow, but have to make up for a few off days from my NY trip. It's amazing how guilty I feel. Oh, and I;ve now decided no booze during the week. talk about committment!!!

oh what a beautiful day

Today was my first group ride with the DCTri club. It was a lovely morning, about 65 degrees, low humidity, and a few light clouds. The pollen was high, but I drugged myself up with Allegra and Nasanex and off I went. The ride was terrific - 25 miles out and back on MacArthur. Nice people, a few tough hills, some great descents and just a good pedal. Also nice to know I can do 25 which just happens to be the distance I have to ride in the tri in July.

This is why I swim in the pool, lakes and rivers only

See the below article at http://www.msnbc.msn.com/id/24313314/

A shark attacked and killed a swimmer Friday morning who was training in the ocean off San Diego County with a group of local triathletes, authorities said.

A 66-year-old man was swimming with others at Tide Beach around 7 a.m. when he was attacked, according to a statement on the Solana Beach city Web site.

The man, whose identity was not immediately released, was taken to the Fletcher Cove Park lifeguard station north of San Diego for emergency treatment but was pronounced dead at the scene, the statement said.

According to KNTV, a group of nine swimmers were heading northward in the water when the man was bitten on both thighs. Other swimmers looked back and saw the man flailing before he was pulled under the water, the spokesman said.

Witnesses said the victim resurfaced screaming. Several other swimmers pulled the man to shore.

Swimmers were ordered out of the water for a 17-mile stretch around the attack site and the county Sheriff's Department sent up helicopters to scan the waters for the shark.

"The shark is still in the area. We're sure of that," Mayor Joe Kellejian said.

It was unknown what kind of shark was involved.

Solana Beach is 14 miles northwest of San Diego.

Shark attacks are extremely rare. There were 71 confirmed unprovoked cases worldwide last year, up from 63 in 2006, according to the University of Florida. Only one 2007 attack, in the South Pacific, was fatal.

The last fatal shark attack in California, according to data from the state Department of Fish and Game, took place in 2004, when a man skin diving for abalone was attacked by a great white shark off the coast of Mendocino County.

well, he was a fish

Turns out now retired baseball player Jeff Conine has turned to triathlons. He's planning to compete in the KONA Irnman, the ultimate tri-event. His workouts make mine seem pretty tame, but heck - I had enough trouble swimming 800 meters this morning.

http://www.nytimes.com/2008/04/23/sports/othersports/23conine.html?_r=1&ref=sports&oref=slogin

DA-Tri

Spent the last week in Moscow and, let's be honest - no one wants to train for anything after flying all day and suffering from jetlag. Fortunately, last week was an "easy" week. So no high intensity workouts were called for. A couple of light jobs and some time on the bike - and not too bad. Upon return, I was thrilled to find out that even though the weather in Moscow was rainy and 45 that things in Washington had turned darn right summery. So this weekend required a great long ride (20 miles) on Saturday morning.

Of course, all good things come to and end. This morning was my last easy day before a real hard ass week. And of course it was pouring cats and dogs. So 3.5 miles later, I must have put on five pounds of water weight. Tomorrow calls for bike intervals and then back into the pool for wednesday. I hate to think how bad that is going to feel after 7 days out of the pool, but I am actually looking forward to it. OH NO< I AM BECOMING ONE OF THEM>>>>>>>>>>>.

Tired but Studly

So mood swings appear part of triathlon life. The last 30 hours have brought me from dispair to diety-like euphoria. I started Tuesday morning with a tough swim session. 200 yard warm up, 200 yards of drills, and then 4x100 ladders (25yards hard-75 easy, then 50 hard, 50 easy, 75 hard, 25 easy . . . . . .) then cool down. I felt slow, sluggish and basically, like whale who can't swim. I was flailing my arms, not gliding enough, and it showed. So I did it, but did not enjoy it.

Because I ran 10 miles on Sunday, I had to take Monday off. This meant I had to do my Monday workout on Tuesday, in addition to the regular Tuesday workout. So in addition to the swim in the AM, I hopped on my bike and trainer in the afternoon for 45 minutes of low intensity riding. That was a little better - hard to bike poorly, especially in a trainer -although drills on the bile are another story.

The this morning (Wednesday) I needef to do a 30 minute low intensity run. I put the leash on Markie (my trusty and wonderful but not great running partner of a dog) and off we went.


It turned out to be a good, run, markie did not stop at all and I felt pretty good. Then I realized in the last 30 hours I'd tone a triathlon!!! And I feel pretty good today not completely exhausted, etc. I just need to keep working at it and compress the time into a few hours instead of a few days. :)

The Weather and the Blossoms

I've lived in DC for 20 years, and run the annual Cherry Blossom for about 12 of those years and I don't remember the weather EVER being nice. I remember snow, wind, rain, and hail, but never 60 degrees and sunny with a light breeze. It must have happened once, but it's gone from the memory banks.

It was kind of a tough race this year. New course made for a few changes and a few narrow stretches, but the worst was getting stuck in a slow wave. the first 2 miles was a lot of work to get into the clear and it really took a lot of effort. In the end, I ran my usual time - just over 9 minute miles - 1:34:05 but was really dead at the end. The day after was a total rest day, but got up and swam this morning.

I am a little discouraged about my swimming. I don't feel like i am improving much. I can get the distance done - if i stop, but the stroke does not feel fluid and it takes a lot of effort to get through the workouts. I may attend a swim clinic being run this weekend by the club - maybe that will help.

It is a far far farther thing I swim than I have ever . . . .

swam 1300 yards yesterday. 1300!!! I've been doing shorter morning swims (about 700-800) so this would be more than that, wouldn't it? My arms hurt, I drank a lot of pool water, and I slept like a rock. Tell me when this gets fun? The workout was run by DC Tri. The coach pointed out a few serious flaws with my stroke, so I have a few more things to work on in the hope swimming will get easier.

making it up as I go along

So I have been following a training plan put together by the DCTRI club. They are my main source of support and information, and have put together a great new triathlete program. It explains what to do each day - length of time and intensity (according to heart rate). But I have also signed up for the Cherry Blossom 10 mile race, which is this Sunday at 7:50am. So I tried to put in a few extra miles a few weeks ago and this week have been avoiding the run so as to rest my legs. Biking also takes a bit out of my legs, so it is swim week. Swam both Monday and this morning at G'town - about 750 meters each day. I actually found myself looking forward to swimming last night and despite it still being tough in the pool, I had an OK time both mornings.

So I'll try to make up some bike miles next week to make up for a few skipped workout this week - but I am still making 6 days a week and feeling pretty good about it.

Not Quite Midnight over Moon-Hammy

more like sunrise in Jacksonville. I am in Florida for a conference of type A policy wonks. Finally, an event where my attempt to imitate a type A Triathlete can pay off. 6:30 run today. Nothing too long - about 3.8 miles. Tomorrow brings a longer run to help me gear up for the 10 Mile Cherry Blossom next week.

This week has been slow in posts, but I assure you not activities. Tuesday saw a swim. The luster of getting up in the dark and cold to hit the water is finally dimmed (was it ever that bright?). Wednesday, however, was better with a wonderful bike down along Haines point and the Cherry Blossoms that are all coming out. Should be a wonderful season for them and I have to tell you, my winter work outs make them appear all the sweeter for the tell of spring. The ride was a slow one - all zone 1-2 for 45 minutes. Times to literally smell the flowers.

Yesterday (Th) was a rest day, which was good since I was flying. Runs the next few days, then one bike on Monday and a weke of swimming to take it easy on the legs before Sundays long run.

Have a great weekend.

brrrrrrrrrrun

well, it's spring in Washington and I was hoping for more than 34 degrees for my run this morning, but you get what you get. So this morning called for a 30 minute zone 1-2 run. So up at six I went and did my three + miles. Felt a little slow from the biking this weekend. Tomorrow is a swim day, and then another biking session. off to a weekend conference in Jacksonville, so really looking forward to some 70 degree runs.

Do you Do Dus?

So today was my first two-sport day in my training program. After 50 minutes on the bike yesterday at mid effort (zones 1 and 2) today called for another 50 minutes but at a stepped up pace (zones 1-3) and then a 10 minute run. Well, if you have never tried running after biking, it's like trying to run with legs filled with Jello and set in concrete blocks. You think the legs are moving a lot, but you don't make up much ground. It feels very weird, and the point of today's training session was to get us used to the strange feel of shifting from bike to run.

Today today was 17 miles on the bike and just over a mile running, but it felt like a lot more. All down at Haines Point on a lovely day. 50 and bright spring sunshine and the blossoms starting to explode.

Too bad tomorrow is not a rest day. I think I could use one.

50 and ready to roll

No, not 50 years old, it was 50 degrees at most this morning, but the training plan called for a 50 minute ride. I am not a big fan of cold weather, but since it was dry I could not take another indoor training session. Thanks to Greg W for calling and offering to go with me. We did a good loop of the Capitol Crescent Trail up to Bethesda and then down BEach Drive through rock creek. A few places I'd never seen in my 20 years in DC.

17.75 miles in 1:15.

Will it or Won't it.

It was supposed to be 70 and partly sunny so I broght my bike to work for an afternoon ride. Instead its clowdy and threatening to rain all day. Weathermen suck. Cmon sun!

PM UPDATE - The correct answer is it won't. Raining here and going to have to hit the trainer indoors. boooooooring to ride indoors. Hope something good is on TV.

just. . . keep. . . . breathing

Swimming used to be something you did in the summer, splashing around the pool lake or in the ocean. That is the swimming I remember.

The swimming I am DOING has nothing to do with those prevous days of fun. This morning it hit home - I have to swim a lot to prepare for the race. This monring was 950meters in the pool, doing cominations of freestyle drills, kicking drills and a short arm up and cool down. It wasn't fun, but I did it. Another 30 minutes in and 950m down. Bike day tomorrow.

Mickey Mantle

Today was a run day. We are supposed to be doing light training 6 days a week, and today's run was only supposed to be 30 light minutes in heart rate zone 1-2. I am also going to run the cherry blossom 10 mile race this year, in April so I needed to get a longer run in so off to rock creek park I went today - Beach Drive is closed to traffic on the weekends. The first 1/2 mile felt bad, but i decided to go slower and see what I could do.



I ended up running 7 miles in just under 70 minutes. Mickey Mantle wore number 7 for the yankees, hence today's title. It was a slightly rainy and foggy morning, and as a result almost no one was out. Just a great way to start the day. The rest of the day will include napping and sitting on the couch. The real test will be tomorrow's AM recovery run at 6:30am.

15.2

miles on the bike today at haines point. 60 minutes in my target HR zone. only fell once. :)

Weekends are the best

it is tough training during the week. Waking up early, when it's cold and dark but on a day like today - sunny, 65 degrees - why wouldn't I want to head out. The training plan calls for 40 minutes on the bike in heart rate zone 1-2, but will probably go for an hour. It's just that nice out. An Awakening-less Haines Point is the spot today. Anyone interested in joining?

huh? wha?

OK, some of you are type A or have kids and wake up early, so this will not be news to you but . . . . . . IT IS DARK AT 6:00am. This is the view from my house as I left to go swimming this morning.



I thought about hitting snooze, and then remembered you are paying me to do this so thanks. Your support has already made a difference. 750 meters and 30 minutes in the pool this morning. You deserve a doughnut, don't you think?

Check out my Ride

So I decided to get a new bike for the triathlons. I did not have a huge amount to spend (some of these can go for $5,000 or more). Big thanks go to Matt Gardner and Greg Webb who went with me to shop for bikes and educate me. I ended up at Spoke's in Virgina (a great experience) and getting a 2007 Trek 1500 with shimano 105 components. It is a wonderful bike, feels great, very light and I have already started enjoying my indoor (on a trainer) and outside riding experiences. It even has cool decals on it!!! It does everything but ride itself. Now, can anyone tell me where to go for blood doping? I hear HGH prices are droppng now that baseball players are running for the hills.

Hitting People Up for Money is Easier than Training

So today I pulled the trigger and sent out a mass e-mail to friends and colleagues asking if they would be part of my new life project. The reaction has been really wonderful, with a large number fo people responding right away that they were going to support the effort. Over 700 pledged in the first day, and I haven't even hit up the office yet. Thanks to all of you.

The idea for the blog came from one friend who said this would be a great way to keep tabs on their investment (I am not sure she trusted me to do all I said I was going to do. She knows me). So that to her as well.

This was the first week of base training. Already this week, I've run, swum and biked. Last nigth was 40 minutes on the bike trainer. Today was a rest day and tomorrow is swim - I'll be at the Yates Pool at Georgetown at 6:30am if anyone wants to join. ;)