Refreshing!

After taking the past two weeks off and not doing a thing, I felt lethargic and decided that I better do something even though I am technically not training.  Last night, I decided to go for a 4 mile run, nothing fast, really just wanted it to be a slow jog where I didn't get my heart rate above 130. I set out on the run and the weather was cooler which always makes it easier to go.  I felt like I was running about an 8:30 pace.   I looked at my watch at the halfway point and realized I had ran the first two miles at a 7:30 pace, but didn't feel winded nor was I breathing heavy.  I ran the two miles back at a little slower pace (8:00) and finished with a 7:45 pace and never pushed myself.  Made me think... did I just get faster, was the weather a contributing factor or was it the fact that I had taken the previous two weeks off and my legs were rested.  I chalked it up to a combination of the three.  Either way, I had a good run and the best part was I was not worried about how fast I was going.

Today, I decided to jump back into the pool.  For a while now, I have been dreading going to the pool.  Not once I am there, just finding the motivation to actually make it there.  It is probably the fact that now it is colder in FL, I have to drive 35 minutes to get to the pool.  Once I get in and start swimming I can go.  Today I made the trek to the pool and told myself I would swim 70 lengths.  nothing too crazy, just trying to get back in rhythm.  Swimming endurance is always the first thing to leave me if I don't do it, so I try never too take too long between my pool visits.  The pool was in rare form today, there were about 35 senior citizens doing some sort of pool class, splashing around leaving only 2 lanes for swimmers.  Luckily, one lane had only one other person in it.  I jumped in, strapped on my aqua sphere goggles and I was off.  I typically swim 250 yards in about 3:50 and today, to my surprise was about 5-10 seconds faster per 250 and held that pace through the first 1500 (Olympic distance) and then I swam my last 10 as a cool down. 

In addition to hitting the pool again, I decided to re-acquaint myself with the weights.  I have not lifted weights in quite some time so I was interested to see how I would do and how sore I would be.  I did a full body workout (more sets with legs) and just did some light resistance since it was my first day back.  I want to strengthen my legs so that I can climb hills better with IMCDA in mind.  It was mentally relaxing to not have a real agenda at the gym today, ease myself back into the flow of things.  My body didn't forget that I should be sore, I am walking around like an old man.

I think as triathletes, we forget how fun it can be to do a workout with no attention to the clock or watch.  To go naturally and not push.  We are so consumed with power meters, and heart rates and splits  that we forget that it CAN be fun without those things.  If you aren't training for a running race I would recommend taking some time off, recharge and do workouts that are fun.  Mix it up, try cross training, go for a trail run or jog, take a spin class or try cyclocross etc.  Shock your muscles as I shocked mine today.  I am enjoying my time before I start back sometime in December.  Your body endures grueling hours throughout the spring and summer training and competing.  Let them know you are appreciative of how they performed this year with some rest,  they will reward you later. 

Then.. begin looking at your next year- Remember to write those goals down. 

For those of you who are interested in the NYC Triathlon (one of the most popular venues in the country) you have until November 6 at 11:59 pm EST to enter the lottery. Here is the link. (http://www.active.com/framed/event_detail.cfm?EVENT_ID=1988020&CHECKSSO=0)

Good luck if you enter the lottery.     

Evaluation Time

Every year, around this time, I get a little depressed.  Yes, tri season (for the most part) is over.  I posted last week that I was going to do Miami 70.3 if I had a good training weekend last week.  Well, I did.  So Sunday night, I went to sign up and general entry had closed and there were only Blazeman Foundation slots left.  I am a supporter of the ALS Foundation, but was not in the financial position to pay $500.00 for the slot and then the ancillary things that go along with racing.  Unfortunately, I am back to taking my month off from running and training.  Do not get me wrong, I will still ride my bike and swim (maybe once a week each), but I am at ease knowing I don't HAVE to get up in the morning and ride or run long.  This will be a nice break from training before we jump into Ironman Coeur D'Alene training. 

Julie has spoken about coming to FL to extend her season a little bit.  We have races into December down here.  She wants to come down for Thanksgiving and run in the Subaru Distance Classic (formally Outback Distance Classic) on Thanksgiving day.  Great race in northeast FL that has about 10,000 people race (before they go home and stuff themselves with Turkey, MMM)- the real motivation, HA. 

The week after that there is an Olympic Distance race in Key West on December 3.  I said if she came for Thanksgiving that I would do both of the events with her.  We will see what she decides to do.  (www.trikw.com)  Would be great if she did because that would be the first triathlon or running event we have done together.  Would be a great experience and maybe I could help push her to a new 13.1 PR. 

One thing I am committing to is the Horrible Hundred in Clermont, FL.  Clermont is known as the "hilly" part of FL and actually has some decent rollers with once decent climb of about 500 feet in 1/2 mile called "Sugarloaf".  They have a 35, 70 and 100 mile distance and will be nice to go down with some friends and have a fun, training ride without any worry about speed or time.  (www.horrible-hundred.com)  The following is a video of the top of Sugarloaf hill.  I climb this hill at about 7 MPH, it does have some steep grades to it. 

On another note, Today, as most days www.active.com send me emails and links to articles and races.  There was a great article by Chris Janzen of www.triathletemind.com called How to learn from your triathlon season (http://www.active.com/triathlon/Articles/How-to-Learn-From-Your-Triathlon-Season.htm?cmp=306&memberid=103663730&lyrisid=23457513&email=danielreed13@gmail.com).  If you have the time to take a look at this article you, it will help you review your season and help you look towards a "successful" 2012 season (this will be different for all triathletes).  One thing he does mention is to take the time to write your goals and aspirations down.  I am quickly going to run down the list of 9 things he says that you should contemplate this off season:

1.  Were your season goals clear and attainable?
2.  What were you most proud of this season?
3.  What would you like to duplicate next year?
4.  What frustrated or disappointed you this year?
5.  What do you not want to happen next year?
6.  What did you learn by going through these experiences?
7.  What decisions did you make that were empowering to you?
8.  What habits seemed to hold you back from achieving your potential?
9.  What decisions should you make in order to have your best triathlon season ahead?

As I have mentioned previously, writing down goals make them concrete and visible to you each day.  There is no where to hide from written goals and they will definitely help you make that early morning wake up call. 

If anyone would like to post their own goals for the 2012 season we can all help motivate one another.  Here are a few of my goals for the upcoming year:

1.  In February run a sub 3:30 marathon
2.  In March, at the Great Clermont Challenge- finish in the top 5 in my age group
3.  April - Post a sub 4:45 at Ironman NOLA 70.3
4.  St Anthony's Triathlon - post a top 8 finish in my age group
5.  Ironman Coeur D'Alene post a 12 hour IM (not sure how bad the hills will be)
6.  Qualify for USAT Age Group Nationals
7.  Qualify for 5150 Hy Vee US National Championship

Is Tri season really over?

I woke up this morning with a sad feeling in my stomach knowing that yesterday I had raced my last triathlon of the season. Every triathlete goes through this feeling and you ask yourself, "what now?" During race season my life is dedicated to training and racing. What do I do with my time now? And now that I am not training for hours on end how do I keep myself from annoying the people I live with?"

I decided to take the next month off from training and "Get Fat" - not sure if I can really allow myself to do that, but sounds good in theory. I may ride and swim once a week, but no running. I need to recharge my batteries and the best part is I am not obligated by a race to get up and go ride every Sat or Sun or run long the other day. I can sleep in, go out, enjoy a few adult beverages (decided I love Pumpkin beer) and just take it easy before I start training for Ironman Coeur D'Alene.

Before I say I am doing all this, I have to decide one thing first. A good friend of mine named Marc is going to do the Rohto Ironman Miami 70.3 in two weeks and he has been trying to get me to go down and race with him. HMMMM. this would extend tri season, and give me one last hurrah with a chance to try and qualify for the 70.3 World Championships. See I am not the fastest out there, but if I play my cards correctly I can hope most triathletes have packed in their racing for the year and are doing what I said I was doing in the prior two paragraphs. I looked at the times from last year and saw that there are 4 qualifying spots to the World Championships in my AG (30-34). I saw the times from last year and the fourth position did (4:42), and the spot rolled down to the 7th person which was a 4:50. Now normally I would say I don't have a chance to do that, BUT it is Miami in late October. The swim should be wetsuit legal (good for me- I call myself a manatee out there), flat bike course- which I can hold my own and great weather (high 82) for running which I can also hold my own. That being said, I can look at (36-swim, 2:26 - bike (23 avg) and 1:36 (7:25) run) with transition that will put me right around the time I need. We will see, the race is $300.00 plus getting there and hotel /food. Guess if I am writing another post next week saying this is the week before the race, yes, I changed my mind and delayed "fatness".

Way off track now. We were talking about getting fat. Every athlete needs to get sufficient rest to mentally and physically prepare for the next race season. I will begin my training for IM CDA in December and just want to have some "me time" before I go all in training.

As far as the race yesterday, it went well. I finished 2nd in my AG and 12th overall. Damn all those runners who average sub 6 minute miles. I am an average swimmer, good biker and decent runner (6:40-50) for an Olympic distance race. I know what I need to work on in the off season...me and the pool are going to be spending a lot of time together and although I made good strides in running...I will be pounding more pavement in the days ahead.

My sister asked me in a previous post, "How do you stay motivated". First response is sign up for another race. Just as importantly you have to set goals for the upcoming season- new goals to push you through the days when you don't want to get up, when you want to go out with friends. These goals need to make you work so whatever your fitness level is, don't hesitate to push. Most individual's mind will break before the body does. That is why tremendous athletes can push into the red and exert every ounce of ability they have until they cross the line. Average AG'ers brains will not allow them to punish themselves, it is the brain's way of protecting the body. But that is why we sign up for races as triathletes to push ourselves further than we have ever pushed. Demand more out of our body than most would in a lifetime and to experience the feeling of giving it all.

I thought of a third on yesterday when you end on a bad race. I didn't have a bad race (podium finish), but there were things I knew I could have done better (sighting during the swim-probably swam an extra 300 yards because I was back and forth trying to pick up the buoys and my goggles kept filling with water) and pushing harder on the run. When I finished I always expect to collapse in exhaustion and although I was tired, I ran the last two miles faster than any of the previous 4 which means I should have pushed harder on the run. There's the motivation (also the fact that the winner in my AG beat me by 4 minutes). One other factor weighed into me having a bad taste in my mouth, I missed my bike rack twice!!!!!!!! I always take precautions, count the racks to mine and make mental notes. Yesterday, coming out of the water I ran 3 racks too far then stood around trying to find it and when I came off the bike I ran past it again and had to have a volunteer help me find the rack. Seriously? What a rookie move. No one likes being beat, but no one really likes to make mental mistakes during a race. So there you are Motivation Number 3!!!!!!

Good luck to everyone who is racing into November, there are some great races (IMFL, IMAZ, Beach to Battleship, 5150 series finale in Clearwater, Ironman Miami 70.3 among lost of other local races). Keep pushing yourself, stay motivated and Keep TRI-ing!