3 Down 2 to Go...

Wow! when this all started back in December it was just a lot of talk... Now, to think I have started 3 Sprint Triathlons and completed 2 is pretty cool. Even better is that I went from 1:23 in #2 to a great 1:14 finish in number 3. It was a great day and most of the savings was in the swim. The tide was flowing on our side as opposed to against us and this really made a difference.

As always, my Monica was there to root me on and my neighbor completed his first in great time (as I knew he would beating me in by about 6 minutes - good work Brian!)... And crossing the finish line together with my pal Wil who came back and caught me on the run was also cool (you could have pushed it but you held back).

Unfortunately, I had to bail and jump on a plane right after the race and did not have the opportunity to enjoy my effort at home, but it was pretty cool to hit a meeting at my new company and be greeted by folks that congratulated me in disbelief that I had raced that morning. Monica got some great pics too...

Hi Girls!!!

Surveying the scene - Breakfast would have been so much better!

No Turning Back No Boys!

Will and Me - Almost there!

1 Week to Number 3...

Tri number 3 is a week away. I feel ready, although I just realized that the swim is .4 miles and not 1/4 mile. This is almost double the distance. Oh well... Gonna take it a little slower and not burn out, but I am sure I can do it. Also, the bike is only 9 miles and not 12... I like that! Ha... Now if the run was a drive we would be all set...

Woke up at 6:00 a.m. today and got on the bike. Hit the Hook by 7:30 a.m.. What a perfect day. Hit a South wind coming back, but I was able to peddle through it and hold my form. I took it a little slower today and worked the soft gears keeping my cadence up in the 100's. I just felt like spinning my legs... I am going running then hitting the gym in a bit... We joined another gym- this one is much closer and cheaper. I can get my strength training in now at least... I am keeping my other gym membership because they have a really nice pool and I don't want to stop swimming and compromise my overall training... In essence it is costing me about 50% more a month to maintain the 2 memberships. I feel like this is a small price to pay, so I will until it becomes cost prohibitive, I give up on all this or I realize I am nuts...

Here's a tip of the week... You can't do this or anything unless you obsess over it. Depending on what it is, the obsession can last a lifetime, a year a month or even a moment... Regardless, unless you dedicate the time to whatever it is you are trying to accomplish you won't finish. Make the time! Plan ahead! Insist on doing it for you!

Some Race Day Pics...

Here some pics from the Pancake...

This is the swim start. Water temp was in the 60's. I was in the first wave and finished 1/4 mile swim in 10:37.

After the swim, you enter T1 (the first transition). You quickly chage out of your wet suit, throw on your bike gear and start peddling...

The Bike portion was 12 miles. We had to complete three 4 mile loops. I was yelling hi to the family...



After 12 miles of Biking you enter and exit T2 (Transition 2). This is the change from bike to run. By now you can't feel your legs and your heart is pumping, but the end is only 3.1 miles away.

At this point there is only one thing going
through your head....

Nope, not this one...

This one!

1 Hour 23 Minutes 25 Seconds

These are the folks that cheered us on...

Thanks for the love and support!

Eddie and Joclyn. Eddie raced as well. It was his idea to begin with! Thanks man!!!

Julie and Matthew on the left in front and Jocyln and Monica in background.

Julie, Matt and Nick at the bike course waiting for my slow butt...

Nick, Matt, Monica and Julie

The Clarke Family...

The family and finally, the man that took all the earlier photos... Cousin Jeff!

Thanks to all...

Tools of the Trade

I bought a Polar RS-200 Heart Rate Monitor watch with the chest strap about 2 weeks ago and I am so happy I did. Since purchasing this unit, I have been able to actively manage my exertion/exercise output keeping myself just on the threshold of passing out (LOL). I have realized that I can go steady at about 85% and can hit 91% and hold for a few minutes as well before I need to slow back down. If I move at about 81%-82% I feel like I can go on forever. I am now trying to match speed and distances to HR so I can determine how much extra I can push myself so I can increase my speed and decrease my times. I would like to shave at least a minute off my run and my ride and more off my swim if possible. We shall see - July 19th is not too far away.

48 Hours after SI Flat as a Pancake...

What a day! First, thanks to all those that came out to support me at the race Monica, Jeff, Julie, Nick, Matt and Jocelyn... We could not have done it without your support. Next, thanks to Brian and Christine and baby Em' that came after to celebrate with us... Lastly, thanks to Eddie who came up with this crazy idea and finished the race with me...

Also, thanks to the Sandy Hookers Tri Club for helping to prep me with some real experiences, good training, countless tips and fun people to work out with. Thanks to Christine at Shore Runner for starting her Tri Clinic and Coach Tom Manzi for his words of encouragement as well as training tips and tricks.

My finish was 1:23 and I placed 346 out of 598. I am extremely pleased with this first race... I know I can do better, but here are some thoughts...

1. Make a list and prep and pack the night before.
2. Get there early and set up... I can't tell you how good it felt to be all ready and not wondering if I missed anything.
3. Walk the transition area and know where the entrances and exits are... Ask questions! The volunteers are there to help and don't mind.
4. Be patient. When getting started, if it's your first time, don't rush just move at your pace, whatever that may be. At your pace you will look, feel and be confident... You will finish.
5. Respect the other competitors... Some are stronger than you others are weaker. Remember this is a race so strive to stay with the strong, but don't get in their way nor should you attack, insult or holler at a weaker competitor...
6. Move in and out of the transition area as quickly as you can. Don't meander or take it as a coffee break. You are still on the clock.
7. Watch your nutrient intake... Don't get hooked on the gels and other foods especially those that have caffeine. While it is a great addition to a race, too much caffeine will get your heart going and make it tough to breath. Trust me, when my bpm was spiked at 101% I had to walk for 50yds. to catch my breath and slow my heart rate... I felt like I was hyperventilating...
8. Respect the other people in the transition area. You need your space, but so do the people on your sides. Try to keep your stuff on your mat and stay out of the lanes when changing.
9. When you are looking at the water and the race director hollers 1 minute to start, take a second to appreciate what you are about to do... Then remember bullet point number 4 above.
10. Say thanks... I have volunteered at a number of these events while preparing to compete this weekend and nothing is nicer than hearing a competitor say thanks for the water, or for cleaning up or for just volunteering and being there. Without them we don't race and to me that is important - so say thanks...

My next race is July 19th. It is the second of the Long Branch Tri Series put on by the Sandy Hookers Triathlon Club. It is an awesome, fun race in a beautiful location. Hopefully the waves won't be so big this time, but regardless I will be ready...

Long Branch Tri #1

Well, this was supposed to be my first, but I only completed 1/3 of the race. The waves were pretty big on this beautiful Saturday morning, and after making it to the buoy and back I thought I was good. As I got close enough to shore to stand up, I got hit by a wave from behind which filled my goggles with water. Not too big a deal unless you wear contact lenses like me. The water in my goggles washed the lenses from my eyes and I was done for the day (somehow I left the spares at home). Not to worry, because the SI Flat as a Pancake was the real race I was training for and I would have extra lenses there.

It's Here!!!

Well, tomorrow is Tri-1. I know the Flat as a Pancakes is supposed to be #1, but I jumped in for the first of the Long Branch Tri Series with the Sandy Hookers. My bike is tuned up and ready to go, I got my sneaks and some GU packets. Can't forget the body glide or wetsuit either. Guess I am more anxious than nervous... I want to see how I will do and how much all the training has helped and if it will continue to pay off. Guess we will all know more tomorrow...

WOW! It's really been a while...

So I am in the home stretch. I own my wetsuit, a new bike, new goggles and who knows what else. From a gear perspective I am set. I have been working out pretty hard - training 3 to 5 times a week in the gym and I have been riding outdoors as well as getting in some open water swims in the river to go with my pool workouts. On the 20th of June (this Saturday coming up) I am actually doing the first of the Long Branch, NJ tri-series... It is a sprint also and this will actually be my first triathlon. I have to say that I am not worried at all... I am more than confident that I can complete all the events without incident (so I hope)...

This past week I also joined a tri clinic being run out of a local running shop. It is great- the folks are all new like myself and we have been training together on different days. Yesterday we went on a group ride and got some great tips from competitive riders that lead the group.

I did take today off as I did a 32 mile bike, 1 mile swim and 1.5 mile run yesterday as well as some easy weight training.

This week I will keep it light and easy... I want to stay loose for Saturday, but I don't want to fall out of shape... Tomorrow night we have an open water swim so I will probably ride in the morning and run at lunch... I will also begin to think about how I will set up my transition area and what items I will need to have with me.

Gonna be a tough couple of days, but I can't wait! Finally here...

Training vs. ...

There is a great difference between training and going for a run, ride or swim... At least, this is something I believe I found out for myself this weekend even though you may disagree with what I say below.

On Saturday, I awoke with a purpose; I was going to swim, bike and run the distances of my upcoming sprint triathlon. My goal was to complete all the challenges in the same morning with the least amount of time required between each (i.e. driving from the pool home to bike and run) while noting the things my body was requiring. This is training!

For Sunday, I planned on going for a ride with a friend. I originally took this as my training for the day, but as the plans quickly deteriorated I got ZERO training in and no exercise at all. This is unacceptable!

My point is that you must train regardless of what your plans for a beautiful sunny day may be. Taking a 12 mile leisure ride is not the same as training for a 12 mile sprint in a tri pack of bikers.

Everything I read and am learning on my own is real- you must plan your workouts. Have a purpose, reason and goal for the training session. For me:

My Purpose is The Flat as a Pancake and then whatever event(s) follow(s).

My Reasons for training a certain way are set before each workout. For example, I will complete 3 strength circuits with a run or ride for as long as I can go at 70% at least 3x this week. I am doing this specifically to gain strength. I feel very comfortable with the endurance portion of the race and am comfortable completing all the required distances. Therefore, I will ride and run, but not at the expense of strength training.

My Goal for training this week is to scare off my last 7 pounds and get stronger, leaner, bigger muscles. If I get stronger my performance will benefit and this is what I want to happen.

Great workout...

Had a great workout Tuesday night after work. There was no pressure to be anywhere and I was driving so there was no boat schedule to contend with either. Got out of work around 6 p.m. and went straight to the gym. I used on of the new Star Trac spinning trainers with the digital display. It was a great bike workout. The seat adjusts both vertically and horizontally and the handlebars just vertically so you can get down into the aero position and really simulate a ride. I got through 12 miles in about 28 minutes (not bad)... I then moved directly to a treadmill and started at a slow jog with the pace set to about 3.5 mph. My legs were a little stiff so I used the slow pace to loosen them up I then increaded to about 6.0 mph and realized my legs were hurting and I was out of breath. My heart rate was spiked at 90% - way to high, so I slowed to 4.5 - 5.0 for the rest of the run and was able to keep my heart rated steady at about 81%. The total run took about 38 minutes. I am happy with this as well.

From this week on, I am focused on splitting my workouts during the week between bricks on Tuesday and Thursday and strength on 2 of the remaining weekdays. On the weekend I will hit the pool hard and do full body workouts including riding and running outside.

The weather is getting nicer and I was up at 4:30 a.m. today... It was perfect outside for a run although I need to be at the office so I had to pass. The temperature was about 51 degrees and the sun was starting to break. I hope to start morning training soon.