Team

Today I submitted my paperwork to be a member of the 2011 Runners Roost Tri Team.

You don't know how much you'll miss being on a team until you are out facing the competition alone. While track and field/XC isn't much of a team, you still always have someone to train with, and celebrate your successes with. For me its a no brainer. I like the people I've met during the Wed. night club runs at the Roost. They really take care of us, providing free food, post run beers and weekly give-a-way prizes. Not to mention a 10-20% store discount on those nights.

The team will be treated just as well with comp. race entries, discounted coaching sessions, store discounts and head to toe gear.

When I did the Colfax Marathon Relay I was surprised how motivated all 5 of us were to run well, both coming into the race and throughout the 2010 season. We broke 3 hrs in the marathon as a team, and 2 of the team members used that experience to go out and do the same..SOLO!

I've read about a lot of bloggers and athletes out there that are sponsored and I feel that no matter what the deal/contract is, you have to believe in the product. No one is going to take a shoe deal with a company that cant make a proper shoe and that leads to the athletes decline in performance. I believe in RR, they really do great things for the running community of Colorado and it would be an honor to dawn their race kit.

After submitting I had a moment of panic, am I really RR material? I'm really new to endurance racing/Triathlons and road racing for that matter. My times are slow in comparison to others I run with at the club runs and it seems like even the age groupers around here could compete with elites around the world.

I always strive to be in the top 10%, but not just for one sport or event... for everything that I attempt. To be a true athlete who is well rounded and able to pick up a new sport at the drop of a hat and be in the mix. I've had successes in the past, I currently hold the University at Buffalo indoor and outdoor records in the pole vault. I was the silver medalist in 2008 in the pole vault at the Empire State Games and in 2003 I was a IC4a regional NCAA qualifier. Now retired from pv I've moved on to try new things and keep it exciting, in order to test my limits.

So being new to the running world, I'm aware that maybe its not my times that will get me on this team. It will be my potential. My potential to improve my times, and my potential as an ambassador for the store and to motivate others in their endeavors.

You be the judge:


How Many Races Did You Compete In Last Year (2010)? 6

List Your Top 5 Races With Times and Overall/Age Group Placing for 2010?
Bolder Boulder 10k 43:31 OA 1280 AG 38/481
Lyons River Run 5k 19:39 OA 23/496 AG 5th
Boulder Peak Oly Tri S:30:07 B:1:25:34 R:50:31=2:49:23 OA 502/1344 AG 63/129
Rocky Mt Warrior Dash 3.3M (12 obstacles) 25:30 OA 25/5237 AG 9th (wave winner)
Syracuse Ironman 70.3 S:35:40 B:3:25 (3 flats) R:DNF (medical/mechanical) = DNF

5K Personal Best Time? 19:39
10K Personal Best Time? 43:31
Sprint Tri Best Time? 1:28:46
Oly Tri Best Time? 2:49:23

What Are Your Racing Goals for 2011?

To continue to show improvement as I gain experience, and shift from sprint/field events to endurance racing. Expand my horizons, competing in different length races in order to chisel out a niche in Colorado and reach my racing goals.
Sprint Tri @1hr
Olympic Tri @2:30
10k sub 40
5k sub 19 (having gone sub 20 for the first time this year at my 3rd 5k ever).
Gain triathlon experience and work on my nutrition in order to one day attempt another 70.3 (with an overall goal of a Kona qualifier one day).

Why Would You Be a Good Ambassador for Runner's Roost?

Post track and field collegiate career at the D1 level I began to give back to my sport by coaching. I volunteered as an assistant coach for my own alma mater Gate Chili High School 2001-2005, and was appointed the jumps coach for a season at the New Jersey Institute of Technology in 2006. I also put on demonstrations/expositions for the Flying Circus pole vault club and Heights Unlimited Vault Club 2008-2009. I enjoy motivating others to test their own personal physical and mental boundaries and set goals. Leading by infectious example, and showing strong enthusiasm, drive, and commitment toward everything I do. On top of this, in 2010 I put together an all star team for the Colfax Marathon Relay where our goal was only to break 3 hours. We ended up not only breaking 3 hours for 26.2 miles but also won our division and the prestigious Colfax Cup (which we will defend in 2011). This inspired 3 of the team members to run their own solo marathon races in which 2 of those members actually broke 3 hours themselves. It’s amazing what motivation you can gain from others. My motto is to always continue to challenge yourself and try new things.

How Are You Involved in the Running and Triathlon Community?

I view the running community as part of a greater group, one that runs for a cause and tries to better their fitness and times for the awareness of those causes.

Other than competing, I regularly volunteer for local races just to be around the sport and share ideas with my competitors. I have by no means mastered road racing or the Tri sport and can’t help but become a student of training, preparation and execution of these events. In this realm, I currently administer a Facebook Fan Page and a training blog which shares my experiences and researched findings related to Running and Triathlon training, racing and their culture. I've enjoyed meeting so many like minded people at weekly club runs, and races that it has reinforced my decision in now calling Colorado home.

Running Assets

Has running produced some physiological changes to your body? Do you have more padding to sit on these days? In this blog we are going to bring attention to that Butt you've grown over the course of running countless miles. "Lets talk about your big butt." Comments are welcome below.

I remember in college, my female teammates would constently gripe about not being able to fit in their jeans any longer as a result of the rigerous lifting and running training it took. Don't get the wrong idea here, we are talking about firm, nicely shaped rounded bottoms here, apple bottoms. They are so much nicer to look at then the flattened ones, because unlike boobs, asses that are more then a handful do not go to waste.

Thank you ladies for working that butt and showing it off in tight spandex and bun huggers. Your sacrifices for speed are greatly appreciated and are the soul reason I get chicked every race.

Your BF isnt as big as he is stupid

Lift at 24hr:

Bench 6,8,10,12,15: 135,155,125,115,45
Clean frt squat last 3,3 135,135
Power Clean 3,3,1,1,1 155,175,185,185
Pull ups 2x5
Bi 2x8 35 bells
Cable pull kneeling twist 2xL/R 22.5
Row machine 1000m 3:52

Let me explain the title. As I was doing my cleans a girl set up at the rack next to me and started to do front squats. On her 3rd or so set she sunk too low and dropped the weight on the rack (I highly suggest using these safety features). I offered my assistance since I know how much of a pain in the ass it is to take off all the weight and re-rack to shoulder height. She nicely declined and walked off leaving the weight where it had been dropped.

When she returned she had a 6' guy in tow who stepped up to the bar at mid thy and proceeded to half bicept curl half hang clean the weight to his traps. The guy struggled and nearly hurt himself in the process since it was roughly 145 lbs and at a midway position for him. Had I done this I would have had a person on either side of the bar and placed it up to the hangers even though I was already cleaning well over that weight its just not worth getting hurt for. I just wanted to remind people with this story that the gym is not a place to show off, please practice some element of safety and logical thinking and when in doubt dont be afraid of taking or asking for help.

Whats on Tap for 2011

Wanting to get a jump on the low prices and beat the max number entry cap I began to make a list of a few races that I would want to do in 2011. On this list are races that I heard about, missed due to being busy that weekend, or have already done and looking to improve on my time. Some are local, some involve travel.

Today I signed up for the Your Cause Sports series which includes the Sunrise Triathlon held at the Boulder Res, Cherry Streak Triathlon held at Cherry Creek State Park, and the Sunset Triathlon again held at the Boulder Res. All 3 events will be at the Sprint distance, points will be awarded and tallied as I go and there are special awards for individuals who show improvement both in place and overall time. One of the major reasons for entering this series, other then the fact that most of the races are less then 3 miles from my house, is that I wanted to raise money and awareness for the Seven Ribbon's Foundation. I met the founder of the foundation this fall and he made me a believer in the group. Who knows, maybe some day I might end up on the SRF team and join in on the adventures on other continent's.


SRF adventures and updates can be found on their website and through their blog.

Stay tuned for more 2011 race plans.

"Run and Tell That"

Bike warm up 2 miles in 5 mins

Back Squats: 4x5 135, 185, 185, 210
Chin ups: 4x6
Half Jump Squats: 6x2 225 (borderline dangerous)
Horizontal shoulder row: 2x6 15 bells
Leg Curl: 3x8 both
Ball inclined Push-ups 2x10

Treadmill run workout:

2:00 at 7:30 Pace 2.0 inc
:30 at 6:00 pace 3.0 inc
1:00 at 6:30 pace 2.5 inc
1:30 at 7:00 Pace 2.0 inc
2:00 at 7:30 Pace 1.5 inc

Lifting at the Prison Yard

There are huge disadvantages of working out as a member of a large 24 hr gym. Besides the crowd of muscle heads that really have no clue on what they are doing or proper technique is that there just is way too much equipment. There is no floor space and the layout isnt conducive to proper interval training. On top of that, just once I would like to find a gym that has rubber plates and a stage for Olympic lifting! Im forced to keep my weights low on cleans for fear that if I have one wrong pull that I might kill someone when the weight drops. OPTC was great but expensive. What these gyms lack in equipment you gain in personalized training/attention and that is what you end up paying for, even if you dont need it. There just doesnt seem to be a gym out there for my level. For someone who has had all the formal training on proper technique and how to design a training plan but just needs a place to do it. I guess thats how these people like my former lifting coach at OPTC Jason end up opening their own gym in the first place.




mil press bells 4x8 B/LR/B/LR 40, 45, 50, 50
dead lift 4x5 185, 195, 235, 265
seated row 3x6 100, 120, 110
Leg curl 2x10 L/R 110, 110
Leg Ext 3x10 B/L/R 150, 110, 120
russian leg raises 2x10

Mile Run 7:37

Lava

Lift:

Dead lift: 4x6 185, 205, 225, 275(1)
Squat Jumps: 3x10 135, 135, 135
Lunge Jumps: 2x10 45 bar
Bench: 4x5 135,135,135,155
Box hops Both: 3x8
Box hops single bounds: 2x8

Turning Over A New Leaf

You've heard of former NCAA swimmers and runners turning Triathletes, well I've got a new one for you...Pole Vaulter turned endurance athlete. It seems such an unlikely story but let me clue you into why I thought it was a great idea, and how its even possible in the first place.

First lets take a look at what each sport entails both physically and mentally. Field events generally incorporate speed, strength and jumping ability or reaction time. Pole Vault is all of that with the use of an implement to further your success. You need the foot speed of a short distance sprinter, the jumping ability of a long jumper or high jumper, and the power of a shot putter. The idea is to run as fast as you can with a 15+' pole about 100 ft and plant that into a 2x2 hole in the ground while at the same time jumping as high and tall as you can. Basically its like running into a wall full steam with your arms out and trying to keep them straight. After you leave the ground a lot of physics take over, your kinetic energy bends and loads up into the pole as potential energy as you swing upside down, then uncoils and tosses you higher and higher as you throw yourself over the bar and to your back to a safe landing.

Im used to hard Olympic lifting, repetitious short springs, fighting a pole to bend and throw me in the right direction, analyzing data and videos, dealing with fear and inner conflict. I was there to use my tools, my knowledge and fight the goal, fight the world. Release pent up energy both mental and physical.

flip the switch and you have endurance racing which is an equally hard mental challenge but instead of dealing with it in short portions, you have to wallow in the decisions being made. Strength, flexibility, technique and external tool utilization are similarly involve in being a triathlete, as well as its included numbers game.

So what transcends the boundaries? Shoulder strength for one. In pole vault they are your pivot point and must therefore be highly developed and flexible to take the stresses placed on them. They are not utilized in the swim for propulsion, on the bike to take some weight off my legs and on the run for that final arm pumping kick.

Another great advantage I have is my running form. It had to be dam near perfect on the runway since I needed to have the exact same run within 6" each and every time. My running is efficient and powerful, with the addition of some endurance since no practice was less then 40 or so jumps and a meet was an average of 9 jumps full throttle.

Training wise, I have mental capacity and body awareness to make better decisions and can handle the lifestyle of having to practice at least once a day. I also know my Olympic lifts and have the tecnique that of any major lifting competitor, so im able to extract every ounce of power outword.

My endurence season has now come to a close and im spending more time on lifting and cross training then I am actual running, biking or swimming. Today I visited a Crossfit gym Flatirons Crossfit for the first time ever. They are a big name in the Western section having sent 2 (male and a female) to the Crossfit games. I have previously dabbled in Crossfit WOD and interval training but they take it too the next level of intensity when they start racing these workouts instead of just trying to get through them. Anyway the owner and I had a chat and he seems to beleieve that you can do 80% Crossfit training and still achieve your triathlon goals. Seems like a Cinderella story to me. Can you imagine not having to bike 300 miles plus a week or having to run countless hours to get your 60+ miles in each week? In the coming months im going look into this. I have been moderately successful at making the switch so far having not cut out on putting in my practice time, but trying to figure out how short intense training can translate to endurence.

Until then, make sure you are conducting proper technique in running, swimming, aero positioning, Olympic lifting and save yourself the wasted energy. Dont handicap yourself from the start, or worse...injure yourself.


Lift:

Snatch: 4x5 90,90, 115, 115
Split snatch: 3x3 115,115,115

Not bad considering it was my first time with snatch in 6.5 years

Cleared for TAKE OFF

Medical followup:

As suggested I went in for a post 70.3 race check up which included blood work. I highly recommend endurance racers to error on the side of cushion post race and get the attention they need so that they can fight another day. I'll remind you that I had a melt down at mile 9 on the final stretch of my race and did not finish (see race recap). I still have yet to explain my extreme stomach cramps, and nausea but it could have been linked with an amount of dehydration and a bit of hypothermia, on top of a race nutrition that worked better in practice but not on the day.

Blood work came back healthy, and my bodily functions eventually regrouped and started to function normally. Ill be honest though, I couldnt run pain free for a month, and believe me I tried a few light sessions that left me walking back to the fort.

So with a clean bill of health im starting to get back into training again, for what? Well im not sure. Im sure you would try to convince me to give the 70.3 another shot and get to the finish line after saying piss off to mile 9. Right now im leaving it up to how my body reacts to different kinds of training. Right now im in my winter cycle which includes a lot of cross training and lifting (along with gaining weight). I've found, not the most ideal training for long distance anything. My bike is still in my bike box and will probably remain in there until April when there are longer days and the temps are more moderate.

In the meantime, take care of yourself and make smart decisions like Chrissie Wellington. Even pro marathoners can keel over from stroke.





Track Workout:

3x30,40,50m
800 cool down and stretch

Baton

The generation gap gets smaller as the pace gets faster. Like most fathers expecting a daughter but secretly wanting a son, he ends up doing what he knows and training her as he planned. Without the handicap of gender they go out for a run together creating a bond that lasts longer then miles and breaks out of the realm of the road. It is in this manner that the inspiration to run and push personal limits transcends generations like the proverbial baton. Dad didn't stop at donating a genome or 2, he followed through in directing that talent, sparking the match that he hoped would build into a fire.

In the case of my close training partner Kylee she received that spark as young as 10 years old and ran with her mentor, dad and former Olympic marathon trials qualifier. Since then Kylee has taken that success that was bestowed upon her quite literally ran with it, motivated to join the ranks in the "I beat my coach club," and with great support because every parent wants there offspring to become more successful then they were.

Having a break out high school career in PA and then took it to the next level, collegiate, D1! She struggled with trying to fill the void left by former running partners. Following her NCAA career she continued her dedication to success, dreaming big and jumping road blocks. She became one of the founding members of the Charlotte running club which has seemed to grow in exponential popularity in just a few short season.

Moving to Colorado to chase the dream and train at altitude with some of the best athletes in the world was probably not an easy decision at the time but one that would most likely be made over and over again without hesitation. With so much running experience under her belt Kylee had a good idea of what race she would be best at and to no surprise its the marathon. She busted out a jaw dropping sub 3 hour time with a finish attack that showed she had a lot more left in the tank.

She turned some heads with that performance and it landed her on an all star team lead by marathon legend Steve Jones. The way people talk about him leads you to almost believe that he is a reincarnated "Pre." This group of renogade warriors might just be her ticket to follow in her fathers footsteps. Life has a way of coming full circle and in March father and daughter will unite at the Shamrock 1/2 Marathon for a showdown. I say good luck at your club induction and hold on to that baton.




Lift:

Clean floor 4x3, knee 1x3, hip 1x3 135, 155, 175, 155, 155, 135
Horizontal Shoulder row 2x10 15bells
Pull ups 2x6
Bi Curl 3x5 37.5, 35, 35
Ball: Floor slams, twists
uneven push ups 2x20