What to do.....

I know, I know....

My last post was about getting fat and being lazy for the next month, sprinkled in with the idea that there was one opportunity left for me to compete if I wanted. I have not signed up for the race, BUT I have put in some work the past few days to ensure that if I do decide to race that I am ready to.

So after my race Sunday, I took Monday off. Yesterday I decided to get after it because I was going to need to be on a crash course for the race since I haven't been training for a half. It was raining and wind blowing 25 in Saint Augustine so I decided to go inside for the workout (which I know is very different than sweating and training outside).

I jumped on the spinner bike and was actually excited to get this workout in when I started. My goal was to go 35 miles on the spinner and then run 9 miles after on the treadmill. I wasn't sure how I was going to feel, but that was the goal. Being excited about a workout has been different than what I was experiencing lately because I have had a lack of motivation lately as the window closed on the season. I knew I would be depressed once the season actually ended so maybe that is why I am thinking about this race.

I set it for the endurance test and started getting after it. I put the resistance on to what I thought would be the equivalent for me of hammering a flat. This will be different for everyone depending on what your fitness level is. I went after it for the first hour and averaged 25.5 on the spinner. sounds more impressive than it is because there is no resistance and no outside elements. (This is also the speed Craig Alexander averaged in Kona over 112 miles...ridiculous). I then put another half hour on the bike and reached my 35 miles keeping the same average the entire time. I then grabbed some PowerBar energy blasts (180 calories) and refilled my gatorade bottle and jumped on the treadmill. Let me just say if races were always in 70 degree weather they would be a lot easier, HAHA. I ran the first mile at 8 minute pace to ease into my run and see how the legs felt. I then ran the 22 minutes at 7:30 pace. After the first 30, I then started bumping up the speed at 5 minute intervals until I was running the last 10 minutes at a 6:30 pace. I had to work through the last 20 minutes, but kept thinking, "there is someone behind me catching me if I slow down". The great thing about the mind is that even though it can break you, it can also help inspire you in the same way. So use it to your advantage.

I got up today and decided I needed to run long back to back days since I have not ran more than 10 miles once in probably the last month. So I gauged when I thought I might be out on the run course in Miami and decided to run then to simulate the temperature and humidity. Last night I looked at the wave starts for Miami and saw that M30-34 go off in the last three waves (8:32, 8:36 and 8:40). With last name beginning with "K", I should be be in the second wave. So looking at a 36 minute swim and a 2:25-30 bike I would be running around 11:15. I actually started running around 10:45, but not much different temperature wise.

I decided that I would run 10 on tired legs and see how they felt. Started off running and they were a little lethargic, but not too bad. Ran the first 5k in 22 minutes. Rested one minute ran the next 5k in 22 minutes rested one minute and then ran the next 5k in 23 minutes and then ran the remainder of the way home at an 8 pace. Not too bad, but not breaking any records, but built some confidence going back to back.

I have to swim this afternoon since I have such a short time before the race (and this may be all for not cause I am not totally 100 percent sure if I am going to race). I think the big test will be Saturday, I plan on riding 50 with a 5-6 mile run after. if that goes well I think I will be ready.

Guess we will see. Until then bear with me and my undecidedness. I am all over the map.

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!

Rev-ving in FL!

For every triathlete that hates seeing the triathlon season come to an end, but doesn't want to race IMFL... here is your chance. Rev 3 Tri has just announced that they have agreed with the city of Sarasota to bring a half-rev (1.2, 56, 13.1) to the beautiful Gulf Coast. Mark your calendars for October 27-28 of next year and join one of the most family friendly, entertaining races of the year. The bike course has not been finalized, but will be updated - I assure you it will be flat and fast for all you triathletes that love to drop the "hammer" during this portion. I know I do, or like to think I can, HA.

This is the perfect venue for all those people in cold climates who are sick of of the thermometer hovering around 40(ahem..... Julie and family in New England). This is a chance to swim in the pristine waters of the Gulf (and be able to see to the bottom of the ocean) and race in what should be about 70-75 degree weather (but could be colder). IMFL (Nov 5) last year began the day at a chilly 40 degrees. What could be better than finishing your race beach side? NOTHING..except if they give you a margarita IV after the race. Sarasota has frequently been voted as having some of the best beaches in the United States and has unique attractions and shopping in the area.







And for any of the "shellers" out there, Sarasota is close to Venice Beach, FL which is supposed to have the largest concentration of sharks teeth on its beaches and you couldn't be that close to Sanibel Island and not make the trip south to the mecca of shelling and top rated beaches.

Registration is not open yet, but will keep everyone aprised of when it does. I assure you this will be a race on my list.

http://rev3tri.com/news/revolution3-triathlon-announces-new-2012-race-in-florida/

Congratulations......Again

To everyone who streamed and tweeted about the Ironman World Championships this past weekend you were in for a treat. Once again, Craig Alexander crossed the line in dramatic fashion and finished with a course record by 12 seconds after posting an amazing 2:44 marathon. He then collpased after the line in pure exhaustion, but again Ironman champion.

Here is how he became Ironman Champion:

Swim:51:56 (4th overall)
T1: 1:55
Bike: 5:17:56 (4th overall) (25.45 mph)
T2: 1:58
Run: 2:44:02 (6:15 avg)

For his full splits (mile marker breakdowns go to http://kona.ironmanlive.com/ and put in bib number 1 or look up by his name

Here is a look at Alexander's Specialized SHIV which he used to "win" the World Championships. The bike has always been his achilles' heel until he wore out the course with this sleek bike



Pete Jacobs finished second (6 minutes behind Alexander) and Andres Raelertt finished third to round out the men's podium

In the women's division, it came down to the two favorites; Chrissie Wellington and Mirinda Carfrae with Wellington edging out her rival by almost three minutes. This was the closest finish Wellington has had in her Kona career, but was able to secure her 4th Ironman World Championship in four years. Last year she had to withdraw because of illness.

Chrissie Wellington:

swim:1:01:03
T1: 2:05
Bike: 4:56:53 (22.64 mph)
T2: 2:26
Run: 2:52:41 (6:35 avg)

Carfrae swam 4 minutes faster than Wellington, lost about 7 minutes on the bike and ran virtually the same as Wellington (40 seconds difference) to finish almost three minutes behind and finishing in 2nd. Leanda Cave finished in third (8 minutes behind Wellington) to round out the podium.

The edited version of the 2011 Ironman World Championships will be played on NBC on December 18.

Kona Fever!

October 8, 2011, 6:30 am

The World Series or Super Bowl of Triathlon begins on the Big Island of Kailua-Kona. Every triathlete dreams of one day making it to the island. There are 1,800 lucky athletes that get to swim, bike and run in the most extreme conditions of Hawaii. The pro men will finish in just over 8 hours, the women just over 9 and the official party lasts until midnight when the last athlete officially crosses the line. Each athlete has a different goal, but for most crossing the line in the most grueling test of endurance and will power is enough to satisfy the most competitive of all people. The Ironman World Championships is not only a test for the pros, elite age groupers, but for the inspirational stories brought about by ordinary people trying to do an extraordinary thing.

Last year, you witnessed Rudy Garcia-Tolson compete (who had his legs amputated from the knee down and has no hamstring muscles), two years ago Jason Lester (who has only use of his left arm and legs), Rick and Dick Hoyt-maybe the most inspirational of all athletes (Rick who is paraplegic is pulled by raft by Dick in the swim, pushed on the front of his bike and pushed on the run so he can experience the joy and pageantry of the event http://www.youtube.com/watch?index=0&feature=PlayList&v=rPLCaAu_H2U&list=PL17026704D6C8EF52. You cannot watch the video without getting chills. These stories exist every year and is what separates the sport of triathlon from every other sport in the world.

Kona has been at the forefront of the sport since 1978 when the sport was conjured up by Doug Collins who was arguing with friends about the most grueling test of endurance (2.4 mile Waikiki rough water swim, around O'ahu bike race, and the Honolulu Marathon), the winner shall be pronounced Ironman. Each competitor (15 total - 11 finishers) was given a few sheets of rules for the race with the last page reading, swim 2.4 miles, bike 112 miles, run 26.2 miles, Brag for the rest of your Life! Full story available at (http://ironmanworldchampionship.com/media/history-of-ironman/)

There is one noticeable exemption from this year's starting line and that is the 2010 champion, Chris McCormack who will not be there to defend his title. Immediately, the odds on favorite revert back to Craig Alexander who is considered the best runner in Kona and just lost a little too much time on the bike last year to catch McCormack and Raelert. If you didn't see the finish last year Andreas ran an incredible marathon to catch McCormack at mile 24, they ran stride for stride (reminiscent of the Iron War between Dave Scott and Mark Allen) (http://www.mattfitzgerald.org/?utmref=vpironman) until McCormack seemed to have another gear and turned it on to claim his second Ironman title. Others that could steal the title include, Raelert, Tissnik, Llanos, Al-Sultan, Potts, Lieto (I hope he wins one day because he leaves so much out there and just hasn't had the speed to hold on the run- but hammers the bike- look for him to be first out on the run).

The women's race comes down to two people: Chrissie Wellington (3 time champ 07, 08, 09)- withdrew last year because of illness and Mirinda Carfrae- last year's champion. Mirinda may be the better runner (by a slim margin) but the overall athlete has to be Wellington and look for her to take back the title she lost out on last year. Should be a good battle between these two, but in the end look for Wellington to have that huge smile on her face when she crosses the line.

One day I hope to experience what it is like to race on the Big Island against the sports biggest stars. It is an experience that every triathlete dreams of, but each year only a handful get to experience. About 50,000 athletes compete in an iron distance event each year, but only 1,800 qualify for Kona. Good luck to all the athletes competing tomorrow in the event and I cannot wait to see what drama this year brings. The one thing Ironman needs to work on is getting NBC or Universal to show the event live or even a condensed version the day after, then they can edit it for a show later. Playing it on December 18 sucks! Give us the drama in real time, not just in blog form, or twitter updates.

Enjoy the race and if you aren't inspired to train, check your pulse!