The ING NYC Marathon is one of the most well known marathons in the world. Winning this race brings instant credibility to any professionals resume (as does Boston). Now, how about winning them both? Before Sunday, four people had accomplished this feat. You may now add Geofferey Mutai to this distinguished list. Now how about winning them both and setting course records at each in the same year? Now, you are looking at one person.. Mutai who was able to run himself into the record books yesterday by crushing the course record in New York by over 2 minutes and 30 seconds. He ran a 2:05:06 and just to get a sense of how fast he was running, he ran mile 20-23 in 13:35 (4:31 miles). He finished with 4:48, 4:41 and a 4:39 (info from www.letsrun.com). Blistering the course and laying the hammer down on his competition when he needed to. Congratulations on a feat we may never see again. I hope everyone was witness to one of the greatest marathon performances in history.
The woman's race saw Mary Keitany race out to an incredible lead early in the race. She is the world record holder in the half marathon. She set a blistering pace that if kept up would have crushed the women's record by more than 6 minutes. She hung strong, but began slowing around mile 20 leaving the door open for the three chasers that were about 1:40 behind her. They kept their pace while Keitany kept fading, about mile 23 Keitany was final in view of the chasers motivating them to keep plugging away. Dado finally passed Keitany in the last few miles and although did not set a course record etched herself into history (and a lot more appearance fee money) by taking the women's title.
Triathlon took center stage as well with Ironman Florida. One of the most prestigious Ironman events in North America that showcased another record!
A huge Congratulations to Switzerland's Ronnie Schildknecht who posted a sub 8 hour Ironman (the first in a North American held Ironman event). An amazing feat for any Ironman triathlete and one that will help Ronnie come to peace with his season after having to drop out in Kona.
Swim - 51:18
Bike - 4:19:55 (25.85 mph)
Run - 2:43:47 (6:15 avg)
The 2012 race sold out in 16 minutes! So if you want to race in Panama City the best case scenario is to volunteer the year before.
Across the globe Macca had his sights on a 70.3 title and was not to be denied. Congratulations to Chris "Macca" McCormack for taking the Ironman 70.3 Tawian title in Macca fashion posting a 3:54 and finishing over 4 minutes ahead of second.
Monday, November 7, 2011
Friday, November 4, 2011
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.
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.
Tuesday, November 1, 2011
A Swimming Pyramid and Learn to Count
As soon as I hit the water at the pool, I lose all ability to count. How far do I swim? No idea. How many laps do I usually do? Not a clue. I've have certainly tried to count. Usually, around 4 lengths I lose count. This obviously is not helpful.
I think this has to do with the fact that swimming has become a meditation for me. There is something about the feel of the water, the methodical stroke, the controlled breathing, the buoyancy, and the repeated swimming path. And it also might have to do with the dim lights and the jazz music that they play evenings at Evans Pool in Seattle. The combination of all these definitely allow me to zone out or think about all that is going on in my life (except counting.)
Sometimes by best thinking comes during swimming and therefore I like to refer to the pool as the THINK TANK.
Dan has asked me several times how far I swam in my workout and usually all I can come up with is "at least 4 lengths." Tonight, prior to my swim he suggested writing down a workout to take with me that I would follow. This way, I would only have to keep track of segments, not the entire workout. Here is what he suggested:
This workout is considered a pyramid because you are working all the way down and then back up the list. I wrote the above workout on a piece of paper and put it in a zip lock bag. I was then able to keep this on the pool side as reference. Wow, this definitely helped. I think only at one point I lost track and may have done an extra 2 laps on one of the segments.
The above workout equals 2500 yards is about 1.42 miles. I was only able to complete 2300 yards with the last 200 segment as my cooldown. I just ran out of time! This was the first swimming workout that I actually followed and it definitely helped keep me focused. Plus, I really liked that about half way I was able to add some speed with the 25 yard lengths. I think I will continue to organize some workouts prior to going. And then I can report how far I have been swimming.
1 mile = 1760 yards (approx 70 laps)
I think this has to do with the fact that swimming has become a meditation for me. There is something about the feel of the water, the methodical stroke, the controlled breathing, the buoyancy, and the repeated swimming path. And it also might have to do with the dim lights and the jazz music that they play evenings at Evans Pool in Seattle. The combination of all these definitely allow me to zone out or think about all that is going on in my life (except counting.)
Sometimes by best thinking comes during swimming and therefore I like to refer to the pool as the THINK TANK.
Dan has asked me several times how far I swam in my workout and usually all I can come up with is "at least 4 lengths." Tonight, prior to my swim he suggested writing down a workout to take with me that I would follow. This way, I would only have to keep track of segments, not the entire workout. Here is what he suggested:
400 yrds Warm-up (16 laps*)
2 x 200
2 x 150
2 x 100
2 x 50
4 x 25
...then repeat back up the list.
Cooldown
* based on a 25 yard pool
This workout is considered a pyramid because you are working all the way down and then back up the list. I wrote the above workout on a piece of paper and put it in a zip lock bag. I was then able to keep this on the pool side as reference. Wow, this definitely helped. I think only at one point I lost track and may have done an extra 2 laps on one of the segments.
The above workout equals 2500 yards is about 1.42 miles. I was only able to complete 2300 yards with the last 200 segment as my cooldown. I just ran out of time! This was the first swimming workout that I actually followed and it definitely helped keep me focused. Plus, I really liked that about half way I was able to add some speed with the 25 yard lengths. I think I will continue to organize some workouts prior to going. And then I can report how far I have been swimming.
1 mile = 1760 yards (approx 70 laps)
Triathlon Swim Distances
Sprint: 750 meters (820 yards)
Olympic: 1.5 km (1640 yards)
Half Ironman: 1.93 km (2110 yards)
Ironman: 3.86 km (4221 yards)
Monday, October 31, 2011
Efficient Swimming Open Turns
Oh seasoned swimmers and your fancy flip turns, how smoothly and effortless you change directions in the pool. Maybe I have turn-envy. With each approach on every lap I think how nice it would be to have such a quick change. Well, its not going to happen...at least not while I am practicing with 4 other swimmers quickly approaching my tail. In my previous attempts at flip turns I think I flipped and pushed myself straight into pool bottom, only then to get water in my nose and then lose sight of the direction I should be swimming.
But I think flip turns aren't natural, PLUS when is that useful in a triathlon. Yup, never.
So, happily avoiding the flip, I have started to look into increasing my speed and efficiency of an open turns. This is a lot easy to practice and could potentially be just as quick. Plus, I have 100% success rate of now banging my head on the bottom of the pool. The following videos are pretty thorough...ok, really thorough. There is still opportunity for style points with this one.
But I think flip turns aren't natural, PLUS when is that useful in a triathlon. Yup, never.
So, happily avoiding the flip, I have started to look into increasing my speed and efficiency of an open turns. This is a lot easy to practice and could potentially be just as quick. Plus, I have 100% success rate of now banging my head on the bottom of the pool. The following videos are pretty thorough...ok, really thorough. There is still opportunity for style points with this one.
Friday, October 28, 2011
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
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
Subscribe to:
Posts (Atom)