3 Weeks

First off, congrats to everyone that ran the Leatherman Loop (a local 10k race in Cross River, NY that traverses through creeks, lots of mud, and over some good-sized hills) this past weekend! All 4 of us (Liz, Jen, Courtney, and myself) had great runs on what turned out to be a very hot day- I'll post some pics when available. Liz, Courtney and I all ran this course 2 years ago and had tremendous time improvements at this years race.

Race Results:
Liz: 1:07:26 (good for 4th place in AG)
Jen: 1:09:06 (finished strong in 5th place in AG)
Courtney: 1:31:14
Justin: 0:57:27

During the ride back to Boston, Liz and I started talking about how crazy the next few weeks are going to be. We have 3 graduations, our wedding, Hawaii 70.3, and IMLP training all within the next month (I know there's other stuff too I just don't remember...damn short term memory). While laying out the next few weeks, we realized we only have 3 more weeks of working out before Hawaii (the other 2 weeks are recovery and taper).

That leaves us with only 18 heavy workout days between now and the race- 2 of which are during our wedding weekend). Up until now, our training has consisted of long, endurance workouts. At this point, we can swim for 2.5 miles, run for 20-something miles, and bike well over 100 miles but can we put it all together with some speed? I was fairly spent after the hard effort 10k last weekend- how am I going to fly in hotter weather with open water swim conditions, high winds on the bike, and searing heat during the run!?!

The mayhem starts today with a speed swim and a strength progression bike. Forecast is for 90+ degrees so I may throw in an easy run to complete the trifecta and soak up some of that heat...let's rock.

Catching the pack...

This morning was a 5:40am wake up call. I got on the trainer for an hour and then headed out the door for an hour run. Technically I was only suppose to do a run today but this past Wednesday was brutal – biked in the AM, had busy day at work, and then did a 2.5 hr run that evening and come yesterday, I was exhausted and didn’t workout. So, I made up for it this AM. (and am now very tired…)

My run was great! Legs felt good, only took a few minutes to get into the groove of things. I’m starting to run faster and faster with each run I do, making it just a bit further than I did before.

I was shocked at how any people were out running this AM on the Charles River. It was very unusual, until I processed that the Boston Marathon is just around the corner. Yup… that explains it. Lots of new faces out on the river. In an attempt to keep myself entertained, I spotted a pack of runners ahead of me (all dressed the same) and figured they were taking it easy given they are running 26.2 miles on Monday, so I said to myself “go catch them.” I ran a bit faster and after a few minutes of good effort, it was apparent I was not going to catch them… what the heck?! Only until they turned around and headed toward me did I realize that it was a group of Kenyans… yea… no chance I was going to catch up with them. HA!

All the activity was a nice change. What is usually a lonely run was shared with many other athletes this AM and I thoroughly enjoyed it.

Jus and I are headed to CT this weekend but I’ll be back on Monday to cheer everyone on in the marathon!

Defrost

After 5 1/2 hrs of biking, 6200 ft in climbing, and suffering 73 miles of the cold and rain, Joey and I defrost in front of a heater.

From the Gym to the Outdoors

For the last couple of offseasons, it always takes me a couple of long rides to get used to normal biking outdoors. I think my body gets accustomed to either the indoor trainer- where its always toasty warm- or riding the mt bike at 9 mph in the freezing cold. I've also taken the road bike out some this winter but its usually a really slow, slogging pace. Its make the first ride on the Cervelo feel like I'm flying.
I was headin' back to Atlanta this weekend for Easter and was completely stoked to see 70-75 degree days ahead- this meant I could finally ride in full summer gear and not be frozen. So I called the local bike shop for a road rental (damn Delta Airlines for charging $179 each way to bring a bike) and packed my wetsuit in my luggage just in case. Saturday morning the family rode up to Seneca, SC to go out on the boat for awhile and I took the opportunity for an open water swim. While extremely brisk- 58-60 degree range- it only took about 5 minutes before I was warmed up and oblivious to the water. However, it was the first wetsuit (out of the pool) swim I've done this year and it was tiring. I'd swum 4,000 yds the day before and felt great so I wasn't expecting to hurt from a measly 30 minutes. The wetsuit/open water swim was a much needed slap-in-the=face but there isn't much i can do about it until it gets warmer.

Right after the swim, I took off on a 60 miler through the Blue Mountains. It was a great ride for climbing. The pic above is a distant shot of the foothills on my way home. Just can't wait for the warm weather to move a little further north...

Oh, how things have changed

In high school, I played field hockey. Practice was every day and lasted over two hours – it was a lot of running. Since it was a fall sport, I began running on my own during the spring and summer. I would run from my house to Country Corners, a total of three miles every couple days after school. This was my sole source of exercise, outside of dance.

When I went to college, I became obsessed with the gym and come junior/senior year, I was spending 2+ hours, 6 days a week in there. I was running no shorter than 6 miles every time I went. On days where I ran less than that I would feel unaccomplished, in a way. After my run I would either do the elliptical or bike followed by core exercises. I ran my first half marathon the year I graduated in 2006.

After college, I moved to Boston and started doing triathlons, yet my daily runs still only lasted about an hour, 6 days a week. Since I started training for the Ironman, my runs have slowly increased to 2.5 hrs long. Last night, finishing up my run I thought about my running past. It’s so crazy how things change, how I am now running 16 miles every Wednesday after work. I’m extremely happy with my progress, and it’s still mind blowing to me how things have changed. I ran my first marathon under 4 hours, and I couldn't have asked for much more than that. Each run gets easier and easier. It always helps having someone there with you, too, even though I don’t talk (I hate talking while exercising). On long runs like last night, the end is always fun. Once Jus and I hit the final stretch of a quarter mile, it’s always a sprint to the end… it’s hard not to sprint… plus it’s fun to see who beats with beat up, tired legs ; )

Keep on running…

My new ride...

The secret's out... I picked up what I got on my important errand last week and I'm ready to reveal. No, it's not a dog (though I wish), nor is it $4K wheels or a motorcycle (mom- still not sure why thought I bought a motorcycle!?!). Check it out... it's my new Cervelo P3C - all ready to kick some serious butt out on the race course! This bike is SWEET! I got a crazy deal on it and being the last one in my size, I couldn't pass the offer up, it was like it was meant to be. I might be a total poser, but I'm crazy excited. I'll spare you the time of listing every last detail about the Cervelo P3C but I got fitted to a comfortable aerodynamic position and I am ready to ride. Only minor changes might be switching the saddle and adjusting the stem (we didn't cut it yet - waiting to get some miles in to make sure this is the right fit). How seriously awesome is this bike?!?!?!?!?!?!

I'm in love.

Runnin' with some Tunes...

For the last couple of training seasons- this is Justin by the way- I've been hooked to my iPod during workouts. An easy search of google displays all of the research done on the effects of music and exercise: increased endurance, increased adrenaline (can be a really bad thing when going long distances), distraction from fatigue, and increased mental capacity are just a few.

Broken down to a more basic level, certain songs get me fired up to work out...and its not always hard rock/metal. My iPod ranges from rock to techno to pop rap and country. Depending on whether I'm running (rock- love me some Metallica and Drowning Pool though not ashamed to crank up a little Leona Lewis for long runs), biking (techno- usually stick with Tiesto or popular song remixes) or swimming (I listen to country on my way to the pool and sing the songs while swimming) determines the type of music.

Unfortunately, all triathletes know music is not an option during races...makes it a little harder than in marathons where you can blast angry hate music to drown out the pain. So for this year's training I decided I'd skip the music during most workouts. I've found it took some time to get used to- at first I become more aware of all the little aches and pains, I'd get really bored and distracted, and motivation seemed lower. Now, I concentrate more on better form, I have more consistent efforts, and I can actually hear whats going on around me.

Last night, motivation was low and the body was tired so I resorted to a little Three Days Grace: Lets Start a Riot. That always gets the HR up. For those that want to follow the science when picking their songs, here's the suggestions from a performance study:
For a stroll walker going at a pace of around 3 miles an hour, a remixed track has a count of 115 to 118 B.P.M.; for a power walker going 4.5 m.p.h., the count is 137 to 139 B.P.M., while the B.P.M. for a runner elevates to 147 to 160.
The article lays out some of their favorite songs for pace:
http://www.nytimes.com/2008/01/10/fashion/10fitness.html?_r=2&sc