Runners Roost Run Club Halloween Run

Morning Lift:

Squat 4x5 185, 185, 210, 210 (working my way back up after a long ferlow, left knee hurt).
wall ball pick 2, 3 rounds

The run club added a whole new level of fun and excitement on this weeks Wed. night run when we had a Halloween consume contest for some amazing Sacony prizes. It was a great 4 or 6.2 mile run at 46* and in the dark with my costumed friends.



Ky and I dressed as Barley and Hops complete with drooping bunny ears because lets face it we run for beer and it was better then being any other fruit or vegetable. I was surprised that no one seem really hindered by their costumes along the way but I found that after going out at 6:45 pace the first mile, the cold air was rejected by my body. I've ultimately verified and concluded that I cant expect to run well after September and below 55*. I came back on the 4 mile run at 7:40 pace (with some hills in my defense).

Great night though and one of the best running clubs in the area. Pictures soon.

Race against the sun

Im starting to run out of catchy titles.

Morning Lift:

Bench on smith mach. 5x6 135, 135, 155, 135, 135
Hanging Revers Bench 3x6
Stability Ball crunches 3x15


Evening Track workout:
(sore as hell still from the squats but we are running out of nice days)

4x150m: 22, 21, 22, 21 Slow but I put in a quality effort with the legs I had.

Total: 86 sec.

My philosphy

You build half your base to gain some endurence, then spend most of your time on speed and strength. Quality workouts for as long as you can handle, adding little by little, then you finish up with a strong push, bringing the base building phase back into effect so that its still there when you need it on race day.

http://www.rappstar.com/pdf/StrengthTrainingEnduranceAthletes.pdf

Push yourself but remember that there's more to life then training. Its about experiencing new things, even the best runner in the world wont have a Nike contract without personality!


Lift


Bench bells 4x8 50, 55, 55, 55
One arm hang clean and jerk (kettle bell lift) 3x8 37.5, 37.5, 37.5
Lawnmower 2x8 60,60
Lat pull down 2x6 120, 120
Standing shoulder row 2x8 45, 45
2 leg box hop (2') 3x10
Single leg box hop (1.5') 2x10
Skater box hop 2x10
1 mile treadmill run

Am I a Winter Flier or Spring/Summer Crawler?

http://www.runtri.com/2010/08/toughesteasiest-marathon-average-finish.html


This is a great question, and is highly dependent on both your training schedule and your genetic strengths and weaknesses. As a collegite athlete I found that I was able to proform well out of the gates and off of preseason training. Im guessing I was hungry and fresh. The first few meets I would post a new PR but would still have my season goals set high enough that they were still out of grasp.

When you have a break out like that you have to ask yourself..What did you do well? Was it the training? What could you improve on? What were your strengths going into it? And what were your weaknesses?

You can train to improve your weaknesses but its better to play to your strengths. No one ever kept their sanity fighting gavity and you shouldn't either.

One thing I have to remember is that the answers to those questions may not relate well to a different sport. Track and Field has a Fall/Winter/Spring season schedule and triathlon is mainly summer. I have to give my training new purpose? and shift it so that I peak within the season. Your body goes through cycles, ask any fit women who hides her fat pants under her bed instead of throwing them out. Im finding that after competing poorly in a fall cold weather race that maybe im a better runner in the warmer temperatures. I have stated before that I seem to be solar powered at times. Im reminded of a cartoon episode of Denise the menice where he rides a horse thats lazy and slow on sunny days but then turns over a new leaf in rainy muddy conditions and wins the race. Now conditions arent everything but I at least know which ones ill have to train harder for. I just wish the days didnt get so short this time of year.



Scream Scram 5K: overall place: 26 out of 494 division place: 3 out of 34 gender place: 22 out of 196 time: 20:34 pace: 6:38. Splits: 1m: 5:55, 2m: 13:00. Won the raffle prize of an Udderly Smooth lotion moo prize kit.

I meant that as an A race

When your training schedule goes Arri due to injury or just poor execution is it perfectly ok to look back on your season as a whole pick your best execution and call it an A race? I say HELL YES!! If you have done your research you know the importance of having A, B, C races in your season and forming an optimal plan is key. However, anything can happen on race day both good and bad and you can surprise the hell out of yourself sometimes in a race you trained through. To me that is just a great reflection of how your training has gone.

Races that fall apart however, give you no indication of how your plan or training went and make it extremely difficult to keep momentum and stay positive. Ideally you have to remember not to get so caught up in it all. Shit happens and in the end you are doing this for fun. Its supposed to be something you enjoy so dont take it too seriously. Keep your head in the game. You dam well know that with or without any races, this is the lifestyle choice you chose for yourself. You made the right decision to live happy healthy and to continue to be challenged. Race with that in mind every time.

Its for the kids

I just wanted you to stop and take note before you get too wrapped up in the times you run and the place you come in. The true winners of these races are the charities that they stand up for. Your entry fee does go towards putting on a great race and a fun time but it also goes to helping those that need it most. Kids, cancer victims and those devistated by natural disastor (fire/hurricanes). The moment you sign up for these races you are running for them and yourself. You are creating awareness to the issue at hand and above all promoting good health. Dont lose sight of that.


Lift:

Incline bench bells 4x8 60, 50, 50, 50
leg curl 3x8 L/R 70, 75, 75
Overhead shoulder row alt/both 2x10 90, 115, 115, 115
Dips 2x10
pullups 2x6
Lunge jumps 3x8 45 bar

Take the shirt off, you earned it

Back to basics I decided to venture out and find a new track to do a workout on instead of sitting in traffic on my commute home from work. I found Denver South High School about 6 miles from my office. Its located near Wash Park.

Upon initial arrival I thought I was going to have to reach into my bag of tricks and once again scale a 12 ft fence to make this happen, as I have so many other times in the past (see: Pirated Run ) There were fences everywhere keeping you out of both tracks on campus. Yea you heard me correct, this HS had 2 all weather tracks, I was about to have a trackgasm. The main one had a soccer game going on within the stadium and the alternate field had football practice that was about to finish before marching band practice. I slipped in under the radar while the fb players were touching each other on the ass and doing their send off cheer. I was in, game on!

No watch so I was going to just run a few laps but then decided to throw in an untimed workout and not waste my track time. No hurdles but I did a full warm up including strides. On the menu was what I call the dice workout. You roll the dice to see how many 400 repeats youll be doing..1 being a time trial (sub 60 hopefully) and 6 meaning you wont walk tomorrow. I rolled a 5 and after the first one took my breath away I started to get frustrated. Really? I lost all my endurance and running ability after taking 2 weeks off? It was as if I had just moved from sea level to the mile high city. I put my purse down and took in the rhythmic poundings of the drum section and kept an even pace throughout (based on feel).

I figure it went like this:

72,75,77,75,74

The sun started to fade but my legs wanted more so in between games at the stadium I snuck in there for a little stair work.

up/down x 6
hops x2
inclined lunges x1


Now and explanation of the blog title. As a guy much older then the hs age I cant help but feel funny about hanging out around the HS during their practices. I know outsiders cause distraction during practices in general but then it gets hot and there is no way my shirt is staying on. Sorry, but not really. When you have worked hard for that hard body, you shouldnt feel ashamed to show it off (even when unintentionally) no matter where and when you are. Go for it! You earned it!

Lets give em somethin to talk about

Lift at 24 Hr Fitness

Incline 4x8 130
Leg ext 4x6 120,150, 170, 240
Dead Lift 3x4 185, 205, 225
jerk 2x10
behind the neck lift 2x8
seated row 4x6 120,105,120, 105
Bi curl/hammer down 3x6 30,30, 35 bells
Butterfly 2x8 120,120
side arm raises l/r cable 2x6 10, 12

The War Is Over

The smoke has cleared and its time to think of whats next on the menu for me. I've read a few articles about what to do after your first 70.3 Ironman. Once you conquer that dream the only logical next step is to do a full Ironman (which takes more then twice the training and commitment). I was also reading about what to do after you have a race failure, basically get back up on the horse and try again. In the coming months im going to settle back into my winter routine and regain my muscle mass back with a solid lifting schedule. Thats generally how I started my training for this past race 10 months ago. My goal was to gain 10 lbs of muscle before I basically ran, biked and swam it off in order to prevent injury and have enough of me to last throughout training.

So I guess its the American pride inside me, but even though the war is over, im going to stick around a little bit longer and see what other trouble I can get into.

FUBAR Syracuse 70.3 Race Recap

"Fucked Up Beyond Any Repair"

Muhammad Ali said it best when he said, “I hated every minute of training, but I said, Don't quit. Suffer now and live the rest of your life as a champion.”

The Owner of Ironman expresses a similar concept,"Swim 2.4 miles. Bike 112 miles. Run 26.2 miles. Brag for the rest of your life!"

Shortly after my arrival into Rochester, NY I picked up my bike from FedEx and put it together. I was reminded of why I live and train in Boulder when I was greeted with 60* temps and a mix of rain with a shot of cold. I also found that when you fill your bike tires up at alt. they will be under less pressure here at sea level, they were flat! Which made for an interesting test ride after no pump was found.

Other then the tires the ride went well and I reintroduced the legs to this thing called biking. It wasnt more then 5 miles and everything seemed in good shape except for having a miss alignment of the front wheel and handle bars (quick fix). I guess sometimes I just cant see straight, Its like those times you hang a picture and swear that the ceiling or floor is crooked.

The next day I went for a short run of 1.5 miles at 7:48 pace and I actually had sore hamstrings from my test bike ride the day earlier. This leads me to believe that I may have tapered a little early (which is tough when you have to ship your bike 5 days early). We then packed up the car for an hour ride headed to Syracuse for packet pick up around 2pm under sunny skies and warmer temps that were not destine to last. The expo was pretty much the weakest I've ever seen but the pick up was very organized.




After signing my life away and getting my wrist band we headed down to Jamesville Park to check in our bikes (to leave overnight). I had a great TA spot about 3 rows from the bike out transition and was even greeted by a sticker with my name on it. After pumping up my tires to 105 psi and changing the gears to prepare for the short hill that started at the mount line, we went to the water to check out the swim course. The water was 62*, cold, but manageable in a wetsuit. The Transition from the swim to the bike however was about 800m long spanning across a rocky parking lot. I felt like they could have had the transition a little closer to the water, but I guess this isnt Nam, there are rules.

I had Grilled chicken and garlic pasta for dinner and went to bed around 10pm, after visiting with some old friends who were just in awe at the mere mention of this race.

The morning of the Race:

I got up at 4:45 not feeling nervous or tired in the slightest. I opened a good luck card as I ate my bagel. Apparently the secret surprise awaiting me at the finish line was that Ky, flying and traveling through the night from Ashville to Syracuse to be there. Cue the nerves, but more so I was just in disbelief and concentrated my focus on getting to that finish line. The drive to the start line was about 40 mins with an added 40 mins due to limited park access and the morons directing people to park (they seriously needed additional training), dont worry, I told them a thing or two.

Due to our late arrival the bathroom lines were already long so my sister and I opted for the woods. We set up our transition areas just as they were closing it, got kicked out of there and then 5 mins later they delayed the start by 15 mins and reopened. We got our body marking out of the way and picked up our chips (not sure why they did this the day of the race but it ran pretty smoothly).

I was the first AG wave (30-34) right after the Pro Men and Pro Women. My wave seemed stacked!! I waded into the water at about position center, offset right. The air temp was about 58*, much warmer then the 44* expected and I enjoyed the fact of not having to stand around in my wetsuit for an hour waiting for my wave start. The announcer seemed a bit groggy still and really didnt get the excitement from the crowd.

My swim was extremely bumpy at first, but I stayed calm, steady, and strong throughout, and fended off my space with honor. I had moments where I was next to someone and did manage to draft a little. With 1000m to go I felt strong, and even passed a pro male. I could have pushed it maybe 2 mins faster but took it easy as this is a long race.

My T1: Ran without a stagger but huffing pretty good to my bike. Took some water and got the rest of my wetsuit off. I decided to put my socks on now and not have my bike shoes already attached to the bike (since it was a wet grassy run to the mount line).

It was still dark when I got on my bike and my sunglasses instantly fogged up making it hard to see anything at all. At mile 2, the first turn, I hit a storm grate but kept on trucking. At mile 3 I was greeted by a massive hill that slowed progress but I did pass a few people still recovering from their swim (I guess thats the Boulder in me).

At mile 5 there was trouble! My front tire went flat. I stayed calm though, knowing that it was way too early for a flat but nothing I could do about it, I formed solutions not hysteria. It only took me 7 mins to change out and I was back rolling. At mile 6 however my back tire started to thud a bit and I thought I may have bent my rim from that sewer grate.




Downhill at mile 10, my first opportunity for a little rest I had a massive blowout. Air was rushing out of somewhere and at first I thought it was just my compressed air, but about half way down the hill I had my second flat. Second flat with no way of repairing it because I had already used my one reserve tube. Basically I was screwed! I took off my wheel and walked up the hill in my bike shoes (I figured no one would stop on the down slope but there was a chance of flagging someone down at the top of the hill when they were still going slow). I managed to flag down #218 telling him its over for me, I just want to finish, and he let me have a tube. Thanks man!

I was starting to hate the bike section and even though I had spent time off the bike, my legs and body were by no means recovered. I took it slow, determined stay on the bike and not to have another flat.

That was until mile 15 when that back tire I had just repaired, went flat. Those compressed air cans really are only a one time use thing even if you get the size 16. This time I had to borrow air and a tube but I was on a flat and the riders passing me were going much slower. Rider 246 felt my pain and without stopped dropped supplies beside me in the grass and pedeled on. I wasnt even half way yet and I was starting to feel like I was on some pit crew or something. By this time it had started to rain and I stowed the sunglasses. A dense fog had rolled in preventing anyone from seeing more then 2 miles in front of them and the inability of seeing how high the next hill was. An hour had already passed since I left transition and I had a lot of race left to go. The first water station was around this point and I grabed some G2. I was surprised of how many spectators were out cheering us on and making noise, that was awesome!




At mile 20 I passed by a ski resort which had mowed the face of the main run all but the a HUGE Ironman M and the Dot. Wish I had a picture of that. Half way, it was time to get back to my plan and have a gel, I mean not having a flat tire for over 10 miles was something to celebrate at this point. The party was short lived when faced with another massive hill to conquer. This one even took a few bikers off their bikes and on foot. Something that I refuse to allow in my tool shed!

The next 30 miles were a blur exept for the 12 Warriors standing at one of the turns roaring their heads off (finishers of the Warrior Dash, NY a day earlier). To be honest I dont know what happened to me in the last 10 miles but I know it was slow because I was getting passed by people that I should have never seen the whole race.

I reached the dismount line itching to get off, along side another guy with similar feelings but poor exicution. As he teetered over still clipped in I skidded down the wet grass to my spot. My socks were soaked so I decided to change them and I had had to go to the bathroom for 2 hours now so I stopped by the jon on my way out to run. My legs were beat but not entirely heavy, I thought to myself.. im off the bike, there is nothing that is going to stop me from finishing now.

The run course started out with this wacky u-turn and apparently the bathroom idea was contagious. At mile 3 the curse returned and I was overcome by the worst stomach cramps of my life. I was slowed to a humbling hunched-over walk. I stopped at each water station for liquid intake and left it in search of the next a mile a way, taking it a mile at a time. At mile 6 it wasnt getting better, I pulled off into McDonalds, no not for a Big Mac. I began to shake and I even threw up. Downed more water and after 30 mins of this I decided it was time to get to the next mile. As I got back on course my sister was there trotting along and looking strong. We walked a little and I told her my troubles so that she would be able to relay the info to my fans at the finish (a destination I was now 3 hours late to).




I spent 30 mins at mile 7 sitting on the curb in the fetal position hoping for the pain to subside when Ky came running up from the finish nearly 6 miles away to try to find me. Before that moment all they knew from Ironmanlive.com was that I had finished the bike and was somewhere out on the run. I was in rough shape but after 4cups of water I started to feel a little better.

I got to mile 9.3 and reached a point where I couldnt go on. My first Ironman 70.3 was going to be a Fail. I couldnt stand up straight, It was too painful to even move, I was wet and now cold from the lack of movement. Getting your timing chip taken off is one of the worst feelings in the world. This is when you succumb to the realization that the dream will not be coming true today.

As it turns out, the training was the easy part and no amount of preparation can see you through when luck is not on your side. So How do I feel? Part of me agrees with Thomas Edison, "I have not failed. I've just found 10,000 ways that don't work," but what have I learned from this? Much of it was out of my control. Either way I will forever have the experience under my belt and I wouldnt take back my decision to enter, they dont call it a "Tri" because its a walk in the park. I guess we can consider this attempt #1 and every training cycle and race from here on out will be that much stronger because I redefined my limits that much more.

Looking at the positives: I had a great swim and new PR in that, I was able to finish the bike course even though I couldnt keep air in my tires, and I did complete 66.3 miles which is more then enough activity for one day.

Whats next?

Not sure. Right now its dependent on how my body recovers. In the days that followed I had sore ankles, knees, shoulder and my bodily systems were not representative of the well oiled machine I was going into the race. I'll be seeking medical opinion to try to figure out what happend and if its even safe to have a second attempt.

SWIM BIKE RUN OVERALL RANK DIV.POS.
35:40 3:25:13 --:-- --:-- -- --

LEG DISTANCE PACE RANK DIV.POS.
TOTAL SWIM 1.2 mi. (35:40) 1:52/100m 402 59


TOTAL BIKE 56 mi. (3:25:13) 16.37 mph


TOTAL RUN 13.1 mi. (--:--) --/mile --

TRANSITION TIME
T1: SWIM-TO-BIKE 3:33
T2: BIKE-TO-RUN 4:54


I want to thank Ky, and my family for coming down and showing their support (sorry for the scare), and my fans for their support through my long 10 months of training. My goal was to at least inspire others and modivate them to get out there and try new things. Feel free to ask me any questions you may have about the race or my experience.