Old Man winter

It is bone chilling cold out there today. I have started back into training again for the up coming season. I have decided to do the FIRMAN in Sept as a my A race. This is where I did my first half. I am also going up t Lake Placid to volunteer this year at the Ironman. Might be able to convince my brother to come along and maybe register?

Things have been frustrating the past few weeks. Christmas was great, the kids had a blast. Right before that I sent my bike into get tuned up and they found a crack in my NEW Guru Crono. Needless to say I was more than upset and kind went into a battle with Guru about what they were going to do with it. Bottom line is that they are going to replace the frame and add a custom paint. So, I am now without a bike and don't really know what to expect. Fit Werx will keep me posted.

Got back into the pool yesterday and it felt good to swim but man have a lost a little. No worries though, it is going to become my main focus for fitness this winter. Along with 3 swims a week I am going to work on my power output and try to build as much stamina as possible. With that I plan on good January and February. Hope it goes by as quick as Christmas did.

I saw this quote today and thought, wow! I hope I do not offend the person who said but I would like to post it...

As a child I prayed for the burden to pass; Now as a Man I pray for the strength to bear the burden.

why ask why?

the past few weeks have been amazing. I have been able to see my youngest almost doubled in size and his older brother wants to be his best friend. I have switched gears in training and feel like it has been paying off. I have been practicing my own version of crossfit, strength training. I just can't get my mind to even think about about bike workouts or pool sessions just yet. Tossing dumbbells around and plyometrics are much more soothing right now. I am waiting for my Newton All weather trainers to come. That will probably give me the incentive to get back outside and do 8 or 9 miles before work.

The funny things is right now I am enjoying trying to build strength, maintain my weight and put my mind in the right place. People are always asking, why do you do this or why do you do that? I explain, It puts me in a good place, I enjoy being fit and I have a job that I think requires me to be at peak physical condition for as long as I can. My question to you is, Why ask Why?

Perspective!

Sorry it has been awhile but my training is slowed down and trying to focus on recovery. The family is great and life is good. I came across this race report from the World Championship Ironman in Hawaii. This is a pro athlete who opens his door to see what motivates him. It is refreshing to see that this sport brings the best out of people. Hope you like the read.

http://www.chrismccormack.com/blog/ironmanhawaii

Base and Recovery

So as it stands now my training has switched a bit. I has gone from 0530 pool time to 0300 feeding time. I do have to say that I love it! Seamus is settling in and Jack could never be more proud to be a big brother. Tomorrow he is one month old. Yeah that was quick. I think about how long a month takes to pass when I am waiting for a race or even a holiday. Heck Dec 1 -25th feels like a century! I can honestly say that there is nothing like having a newborn open his eyes and look right at you, deep into your eyes. I can only attempt to try and figure out what he is thinking. So just to let you know Seamus, YES, I am here for the long haul and don't worry, your big brother will stick up for you too!

I also have some news on the sponsorship front. This past year I raced for Team Aquaphor and it was fantastic. I wore their uniform with much success. On Tuesday I received word that I also was accepted as a Silver level Sponsor for BASE performance supplements. This is a company located in southern California that specializes in endurance nutrition products. The founder is one the US's top Ironman pro triathletes Chris Lieto. I began using BASE products this past season and had much success with it. I look forward to utilizing them for my off season and pre-season prep work. For more information about BASE performance go to www.baseperformance.com

Call to Honor Tri:

Race report for the Rick Cashin Triathlon. 9/13

Pre Race

The morning came early because my 1 week old son decided to give an early wake up call. After getting him back to sleep I put on my coffee and ate at 4:30. The weather turned out to be nice and I looked forward to my last race of the season. Once at the race site I was able to get things in order. My brother Brendan and I went out for a warm up ride and right off the the bat he broke a spoke. Luckily one of our friends was volunteering and lived minutes down the street was able to get him a replacement wheel! THanks Pat.


After a good warm up I was slotted to go off in wave 2. There were some really great athletes there. Scott Ellis, whom I raced against back in May at the JCC was in hand. I know he can run and was curious to see if the short bike and short run would benefit him or me.

8:32= 400 yard Swim

The second wave starts the 400 yard swim. I decided

to go all out at first and see how long I could hold max swim pace. I got to the first buoy quickly but faded a bit loosing my sight for the next turn. I lost a few seconds here but still exited the water at 6:00. While in T1 , got off the wetsuit and my chip came with it. Took a few seconds to find. After sticking it in my shirt pocket I moved on.


10+ mile bike:


I was aiming at holding about 265 for my power. I knew it was a hilly course and was curious to see what toll it would take on me but I wanted to eat the 2 minute head start that the 1st wave had. I felt very fast and rolled through the 10+ miles in 27:00 (including T1) . As I was finishing the bike I saw Scott just ahead and we finished the bike together. I knew I got rid of the time gap but was curious as to how fast he was going to run.

1.5 mile trail run:


Out of T2 I was just ahead of Scott Ellis. I knew the run would be interesting and liked the fact that it was a trail run, something different. It was pretty hilly. A lot of ups and downs. Suprisingly my legs returned quickly from the bike. Because of the trail I was unable to really found a bounce or rythm. After hitting the turn around I saw Scott right there. While heading back I tried to speed it up on the downhills. Sure enough I saw my brother Brendan for the first time in the race. He looked strong. I find it ironic that the first race of the year he had a newborn and my last race, I have the newborn! Anyway I hit the finish line in 44:25 and took 1st overeall! I couldn't be more proud to have won at a race like this.


Overall the race was great! A fitting tribute to a man who served the Commonwealth with the highest level of integrity. I was told Capt. Cashin was a "go getter" someone who liked to live life to the fullest. I hope that the event in his honor was something he would have been proud of. I know the pride I felt when I finished. It was an honor for me to receive my medal from his children and can't wait to do it again next year.

Welcome Home Seamus!

On Saturday, my wife, son and I welcomed home our youngest and newest member of our family. Seamus Patrick Reen. He was born on September 4th. It is amazing how life's miracles can create such an overwhelming effect on how you live your life. I can't tell you how blessed I feel to have been given such a wonderful gift. The past weekend has been pretty good. Seamus is adjusting well. So is his big brother Jack. Many family and friends have been extending their thoughts and prayers and Lynn and I thank you all!

It is safe to say that this has been a great year and it looks like it is only going to get better!

Anticipation

Anticipation is something that hits us all at one point or another. It may be before a race or interview. For me, tomorrow morning my second child will be entering this world! I can't describe how exciting this time is for my wife and I. Our son Jack is well aware he is going to be a big brother and is more that willing to lend a hand! Waiting for the alarm clock is going to be the hardest part. When Jack was born there was no notice. Things happened by itself and joined us just after desert on Thanksgiving night.

So as I anticipate what will come next I can't wait for the newest member of our family!

Can't get enough of this stuff!

So I am calling myself out, I said I was done for the summer with tri's but I registered for the "Call to Honor" triathlon on Sept 13th. It will take place in a north shore town, at Stiles Pond. This one is in honor of a fallen trooper who was a Capt. with the Mass. State Police. This is a great cause and the proceeds will got to a scholarship fund established in Capt. Cashin's name.

The race WILL be a great way to finish of the year. By then my second son will be on this earth and I will be somewhat sleep deprived but in the end that is what life is all about.

WITCH CITY RACE REPORT

That last race of the season was everything and more. All got off to a good start. The weather was a bit overcast and very muggy in the early AM. This venue was one of my first tri's ever. Thinking of the last 9 years of racing and what has been some of the most daunting events makes wonder why we all do this. One of the things today was my new powertap. I had this put on last week and was really looking forward to racing with it. The guru of power training, Dean Phillips of Fit Werx, can read these numbers like a scientist! I really wanted to put out as much as I could on the bike and use the information to create my base training platform for the 2010 season. I know rushing it!

All was good in the warm up, bike was set, legs felt good and got ready in the water. I was going off in the first wave. 39 and under. Kind of a big group for a 1/2 mile swim but what are you going to do. Off we went and again I couldn't get into my groove. I felt like I was struggling and by the time I was heading back to shore I began to settle in. Anyway, out of the water and off with the wetsuit. We needed it b/c the water was cold! I thought I was about 10 or 12 back from the leader. I passed 2 or 3 in transition. Still can get faster there.

Out to the bike course. The powertap buzzing and I was starting to crank, The guys at Fit Werx stressed not ot focus on the the watts b/c I have to number to guide me. This was a good way to get that established. How could I not look! As I headed out the watts were through the roof! I was up over 500 for that first little hill. I had settled and got into where I wanted to hold my pace. I started catching riders and then I knew I was about 2 or 3 back from the leader heading into the first loop. Out on the "neck" I flew through the first loop. Legs were strong and I was by myself so I was trying just to keep my pace. On the second loop I met joined some of the other athletes and cruised along into loop 2. The 3rd loop was as uneventful. This time when heading back to town I wanted to catch the leaders. I knew that I had to be with them starting the run. I started to think that I might be able to pull of a top podium today. As I made it back to Salem I saw the lights of the Police escort with the leader. I figured I was in 2nd. He was about 500 yards away with about 2.5 miles to go. Caleen Brammer was leading the charge. I knew was a great swimmer and runner and if I wanted to take this I had to be to T2 first. So I started to push it. With about a mile left I passed him followed the Police motorbike into T2. Got on my shoes and Caleen was right behind me.

I let Caleen out of T2 and started to follow him on the run. He was about 3 secs ahead of me and wanted to see what he left. My legs transitioned w/out issue felt really good. The run was an out and back 3 mile stretch. I like this b/c you gage where everyone is. We were moving pretty good and the turn around was on a walking path. I was still right on his heels as we headed back. When we got onto the main road again I was thinking he wad going to take off but that wasn't the case. Now I was thinking when am I going to take off? There was a final climb with about a half mile to go and decided that was where I would make my move, if didn't. At the hill I was feeling good and started to pull away. I didn't hear him come and I went to push it a little more. On the final turn back into Forest River Park I looked over my shoulder and saw Caleen about 20 yrs behind. I knew that if I held this pace to the end I would take top spot. It was great b/c there was my wife and son just yards from the finish! the clock stopped at 1:01:42 I was shocked! My second 1st overall in a good field and great race! What away to end the season!

Witch City Tri

Well, my last "registered race" of the season ended as well as my first. I was blessed enought to take first Overall at the Witch City Tri this past weekend. What a exhilerating feeling. It was even more special because my wife and soon were there at the finishline to see me bring it home. I will have a more indepth race report in a few days. Congrats to my brother who took 2nd place in the Clyde div. What a great day!

IMLP

Many of my friends are up in NY right now ponding pavement getting ready for a monumental feat. To all of them, enjoy the pain b/c you feel none of it in the end!

Up Next= Witch City

I am going to finish up my tri season with the Witch City on August 2nd. It will be only a few short weeks after that when my youngest son will be born. Last night our dog Belle was up and pacing around the our bedroom and my wife said it was b/c she can sense something. I said great, what? So for the rest of the night I lay awake while my wife falls back to sleep hard and think to myself, he will be here before we know it! I am really excited because There is nothing tighter than two brothers.

This morning was a tough speed session in the pool. Who was there to join but, my brother!

Pow Wow Traithlon

I just gotback from a trip to Ct. where we vistited the family this vacation. Sorry for the delay in the race report.

July 11th Powow triahlon. 9th overall and 2nd age group.

I must say that I was pretty happy with my performance on Sat. The swim at Lake Gardner is always tough. I don't know why Ihave trouble with it but I do. I took off in the first wave. There was no Elite or Pro wave which put most of them in with me. Guys like Dean Philips and Janda Ricci-Munn leading the charge make things daunting. I realized that they were in a class by themselves. After a pretty un eventful swim I exited the water and found my bike. Got rolling but noticed my wheels sticking. After about 1:45 seconds I figured out the problem and moved on. I was pissed that I wasted so much time in transition.

Out on the bike I just hammered. I knew I was not going to come close to catching the leaders but I wanted to get as much ground back as possible. About 4 guys passed me in transition b/c of my bike mess up and I soon caught them and moved on. I was holding a good pace and next thing I knew the bike was over. I was looking forward to the run b/c I had my new newton's and was ready to race in them. I made more headway on the run. At the 1 mile mark I saw Dean coming at me and shortly after Janda. There was another racer just ahead of me who I knew I couldn't cathc but wouldn't let pull away either. I was happy with my pace and the shoes were good. I didn't notice my usual pain in the knee or hip. I was cruising along. I finished in 1:06. Despite the slowest T1 in my career I knocked off 3 minutes on a Sprint. I will take that anyday. It could have been 4:30 if I checked my bike!!!!!!

The sun is out!

The sun finally made an appearance! The outlook is good for Saturday's sprint at the Powwow triathlon. There is going to be some serious athletes there! Gotta love it when the local pros throw their hats into the local race scene. I am sure that this is going to a class act event. I will let you know how it goes!

New Tires for my feet; NEWTON DISTANCE

Well, I did it again. I switched to a new pair of shoes again. I know that I said i was going to stick with ZOOT but after my half ironman I noticed significant breakdown on a shoe that only had 22 miles on it. I called ZOOT and was treated like a leper. I like reading reviews and research on products and have always come across Newton as something to look into. So I did. I called Newton and spoke to the marketing directer Tory Oakland for about twenty minutes on what the shoe would do and how I would benefit. I posed several questions and she had the answers. I returned the ZOOTS and ordered the Newton Distance racer. I knew what to expect when I out them on and followed the rules that applied about "breaking into" the shoe.

My first run was a 3 mile jog. Felt good. My second run was the same one, nothing different. Then I decided my next run would be a little faster. Not race pace but quick. I liked how they felt. As light as my ZOOTS. more cushion.

Yesterday I decided to got out for a 40-45 minute run in the Newton's. I was thinking of an easy cruise in the warm sun that finally blessed Massachusetts. What did was something I never did before. I was planning on a 5.3 mile run. I hit my turn around at 17:41. I was bit hesitant to continue at the same pace because of the myth that Newtons cause calf problems. What I did do was think of when I was going to hit the "sweet spot" that had been reported for this shoe. Well I hit it all right. I had a negative split of 16:10. The thing was, I didn't feel the shoes at all. I cruised in without any issues. I am going to keep monitoring the shoes. I have only run for 5 times on them. I will be charting my miles, HR and time with pace for the next two weeks.
I will be in touch.

Happy Birthday America!

This has been a low key week for me, I participated in a class act event last weekend and bouncing back from the 175 mile ride for a cure for MS. It was a great trip and my sister Caitlin and her boyfriend along with some other close friends did it as well. I am starting to gear up for another race. The Powwow up in Amesbury on the 11th. I think it is going to be a great race. I have been doing some good trainging and will add some speed intervals in all of my workouts this week.

I want to express my gratitude to all of the men and women who help keep our nation safe. Americas birthday should be celebrated by all but if it were not for the original patriots where would we be. Happy Birthday America, be proud of your heritage because no matter where our ancestors cmae from they worked hard for the ability to have a free life. I know that we all take that for granted sometimes.


God Bless the USA!

Patriot Half Race Report

The Patriot Half Ironman was my "A" race for a long distance triathlon this year. I put together a 16 week training program that included at minimum 7 workouts to 12 workouts per week. I broke down my workouts into swim, bike, run and CrossFit. I learned from last year that I need to incorporate a good amount of strength training into my routine to help maintain proper form and muscle density to handle the load of long distance training. The following is a report of the race weekend.

Friday, June 19:

We departed Swampscott Ma to head down to Freetown MA and check in to the race site to pick up our numbers and check into the hotel. After that we (Marty, Vin Brendan and I along Mr. Mis) went to the Olive Garden for pre race meal. On the menu was tossed salad, Chicken Parm and about 10 breadsticks. Also had a couple glasses of wine. After a serious laugh session we retreated to the hotel and checked over our bikes and prepared our bags for race morning.

Saturday June 20

0400: Wake up call, turned on coffee and started eating. Two bagels with peanut butter a banana and 1/2 a power bar. I wanted to get in about 800 calories before 5 AM. This would help set me up to take full advantage of the fuel I would store for the pre-race and race time execution. After a complete check of equipment we headed of to the race site. The weather was supposed to be wet and drizzly but we woke to a little fog and muggy air. By 0600 the fog was leaving and the sun began cook the moisture to a humid thick atmosphere.

At the race site bike is racked shoes and visor are out and. All equipment is good to go. I took my bike out on the course for a quick warm up.

0700; National anthem, wet suit on and in the water for race start. There were about 50 men in my group and about 500 total participants. The horn blast and we are off.

Swim; Water temp was 68 and felt good. I was able to clear the middle pack and sit right behind the lead group. They were about 20 yards ahead of me and after about 500 yards we caught the wave in front of us. The course was a counterclockwise rectangle. After the first turn the lead pack pulled away just a bit but I knew I was swimming better than expecting. The swim was about 1/10 th short. out of the water in 22 min. T-2 was smooth. The sun was bright and was heating up.

Bike; I was 7 or 8 guys back at the start of the bike. No big deal. I knew that I had solid training and this would be my strength for today. I quickly got into rhythm and started climbing through the field. The one problem with the bike course is that there was too many turns and climbs close to each other. This created its own cause for packs and groups. I was able to get away and push my first lap 29 miles in 1:13. The second lap was much of the same thing. I was a bit disappointed in how much drafting there was. I did a lot of work to get away form the group but at mile 33 they consumed me again. There really isn't much you can do but try not to get a penalty. I was able to pull away agian but know I was concerned that I was out of my comfort zone. I was taking in about another 400 calories of liquid on the bike. I knew I was hydrating properly because my body was absorbing everything. I came on the second lap with a bike split of 2:31 for 58 miles. I was in the top 3 for my age group at this time.

Run; I started the run with some heavy legs. I was not sure how well I was going to do with the final stage of the race. I hit mile 1 at 6:54. Quads were cramping but I felt that I could get through it. Mile 2 was 6:45. I was running a bit to fast for the 13.1 mile trip. The sun was hot and the air was thick. The run offered very little shade and I was the only one out there. I couldn't see anyone in front of me. I passed 4-5 people at the start of the run and was trying to catch anyone ahead of me. I held around a 7:00-7:10 min mile until mile 9. There I hit a brick wall. I got a painful cramp in both quads so when I tried to stretch one the other would intensify. After about a minute I was able to start running again. I was caught by two other guys from my age group and tried to hang with them but at mile 10 they pulled away. I was able to chug through the miles stop for water and gatorade at the mile markers. The last mile I was able to pick up the pace and some energy to finish with a time of 4:39.

It was a very deceiving course. Tough. The bike sucked you in because there was the ability to gain speed and push yourself. I did, and think I suffered a bit on the run because of it. I was psyched that I finished with a personal best. Beat it by almost 15 minutes. This is recovery week and I look forward to some fast short races next month. Congrats to Marty, Vin and my brother Brendan who all beat their previous best times as well.

Ouch

just a quick note. Patriot Half was not wet. weatherman got it wrong again. It was hot humdid a tough race. A finishing time of 4:39. A personal best for me. I will have a full report in a couple of days. Great Job, Brendan. be proud of yourself.

T-minus 00:00

The rain has come in, nothing unexpected. I pretty much got everything together this morning and will finalize my gear after I put Jack down for nap. I went to the pool this morning and got an easy 800 yrd swim in. It was kind of different getting out of the water after 20 minutes. I weighed in after and can note that I am about 4 pounds heavier (193) than I was the week before Ironman last year. That week before IM last year was all carbo load. I went into at about 188 and at weigh in for packet pick up I was 197. All that water and pasta and bread....anyway. I feel different this time around. Going into this race with a little more plan of attack. I know I won't win and I don't really care b/c it is not paying my bills but I feel stronger mentally. I have been blessed w/ an understanding wife who sympathizes with my feelings about internal competition and gives me the green light to get after all this stuff.

This afternoon I will do some light stretching, pack the car have some snacks and drink my water. Got my checklist and will comb that over as well. My brother worked yesterday and pulled his 3rd double in a row yesterday being a 17.5 hour shift. I will try to help him relax today and just chill out and enjoy the experience and atmosphere. I know he is going to read this so I can say it now, No Worries Bro, the day is what it is and you are just as prepared.

As for tomorrow, so what if it is wet, been there-done that! I am getting a great opportunity to race with my brother and other good friends. I will have my race report by next week. Let's go break a leg!

The waiting game

Today I went out for an easy 4 miler. It was hard not to unload and because I felt good. The toughest part about training is that taper is a pain in the neck. You are trying not to do too much but want to do just enough to keep the juices fowing. My bike is ready to go, shoes all set. Tomorrow I plan on trying to do the Nahant Tri. Going out easy, I want a nice open water swim, then a steady bike with a jog. Depending on the weather I might skip the bike and do the swim/run.

Saturday is calling for another wet weekend. This is also my 6th wedding anniversay. I don't feel like 6 years has passed.

The Taper

Well, this has been a long week. I just returned home from a nice family vacation to VA beach. Sandbridge to be exact. It was hot there and I was glad I brought my running shoes. I also did my swims in a metered pool vs yards. I didn't know that until I was half way through.

It was a good time for me to go because it is taper for the Patriot Half Ironman. I am really feeling good and hope to have all cylinders functioning come Sat AM. Yesterday I did my last hard brick and felt great. After 2 hours on the trainer I headed out for a 4.5 mile run and coasted at about a 7:20 pace.

Today was relaxing. played golf and enjoyed sometime with friends as I finished up my vacation week. I will be back to let you know what happens for the rest of the week.

ZOOT it is!

I decided to use the Zoot ultra race this year. I had been testing the new Kswiss KONA. Good shoe but too much posting for me. Should have left well enough alone b/c after my 10 last night in the kona's my knees were kicking my ass.

Tonight is my 1st Nahant Sprint. It will be a good time for me to work on my transition. The water will be freezing and my legs will be a bit sore on the run but this is were the fitness is built. All out for all results and benefits. My race wheels were just rebuilt and will be ready for next week when I get back form VA beach. I will get some good swimming and running in there!

two weekends left

This past weekend I had to put in some longer distance to get ready for the Patriot. It went well. I had some good swimming workouts and shorter runs early in the week which got me ready for Saturday's 11 miler. I went with a marathon race pace and quickly warmed up to a 1/2 marathon pace. (7:30) I wore my new K SWISS. They were very interesting to say the least. The difference between them is the amount of foorfoot cushion. I liked they way they supported the entire foot. I know that they are very light but don't give me that race flat feeling like the ZOOT. None the less I had a good run.

Sunday I went out for an early 35 miles by myself up to Hamilton. I road pretty hard and averaged just under 21. I got back to Marblehead and met up with some friends and we added another 15. when I got home I took Jack out in the jogger for a an easy 2.5 run. again felt pretty good. This week is going to be all speed during the week to get ready for another 12 miler Sat and then a 50 mile bike with 6 mile run on Sunday.

Christmas In May!

So I got my race kit for Team Aquaphor last week. The box was huge and there was tons of great stuff in there. The good thing is that all my race gear fit!.

Training has been going well. I was really pleased with my race at JCC and thought my swim was great, bike was good...weather slowed everyone down and the run was pretty good too. The one thing that I have been working on this past week is building speed on the swim. I have been doing 400 and 250 sets at race pace trying to hold it for 3-5 set with a very short rest in between. My swim today was good. I did 5X250's on 4:00. I was taking 25-30 rest in between then I did 10X25's on 45. Not bad. I was happy b/c I was not winded. I bought a new pair of shoes for the 1/2 IM. The Kswiss K-Ona. I had been talking with pro Chris Lieto and a few K swiss reps about the new technology and got a great deal on it. I still love my ZOOT's and will continue to wear them for my shorter distance stuff. I have noticed that when I hit the 10 mile mark my form starts to fall and my instep collapses. The K swiss has been designed to add a touch of support for mid to fore-foot runners who usually need help in the last few miles.

I also want to say thank you to all the soldiers and their families who have lost a loved one in battle, this Memorial day is for them and to those two women who left church and were complaining about singing "battle songs" in church...GET BENT! The church (whatever faith you are) prays for the safety and smart choices that our soldiers have to make every day. They don't ask GOD to win, they ask GOD to help make the right decision...like weather or not to give their canteen to a young boy who hasn't had a drink in last 4 days. I don't mean to go onto a political rampage but people need to appreciate what things like the "revolutionary war, Civil War, WWI and WWII, Vietnam, the Gulf and Middle East mean to our history. Our country was built on supporting what is right for mankind and sometimes that choice may not be agreed upon by everyone but WE ALL SHOULD SUPPORT AND PRAY FOR OUR TROOPS.

On that note my son got his 1st trophy! he beat me in a 5k. the Dory Run in Swampscott. I ran a 19:26 and he ran a 19:24. He was in the Jog Stroller. Not bad, 10th overall and 2nd in my age group! He was psyched. Jack took his trophy to pre-school today. I was never more proud...he's only 2

JCC 2009

Today was a great day. I started my 2009 season with a bang! I competed in the JCC triathlon by the sea. I have done this race for a few years now and have always loved it. It will now hold a little place in my heart because I finished 1st overall. I have not accomplished this before and I am quite proud of the way things turned out. The following is a brief recap of what took place.

0500 wake up and ate a bagel with cream cheese and cup of coffee. Put my stuff in the car and cursed at mother nature raining down on us. Had another cup of coffee, and grabbed my pre-race drink and headed down the street to the race.

Got all set up and checked in, hopped on the bike to check the conditions and noticed it was very humid. Then, along with my brother and Vin Miserandino. we went for a short jog then did some light sprints and strides to get the blood flowing.

Race start time; 0800. This race is a staggered start in the pool. a quick 250 yrd swim. I got in the water and loosened up. The pool temp was very warm and I, felt it uncomfortable. I was seeded 11th. The first one took off and every 15 secs after that the next racer left. I had a 2:30 wait from the #1 seed. Off I go. Felt strong and moved well through the water well. I was fluid and covered the swim in 3:12.

As the first 10 people ahead of me were off on the bike I made quick time and transition and passed 3 people there. Once on the course I ramped up the gears and started mashing away. Within seconds got to race speed at 22-23mph. The 10 mile bike course was a 3 loop ride through 2 tough hills that later returned the favor. Returned to transition in approx 28 min flat. As I was coming back the only one left in front of me was the #1 seed. I had made up 2:30 sec. and the both of us entered transition together. Another quick transition and of on the 3.5 mile run course.

I noticed the #1 exit right behind me and could hear him about 20 yrds back as we ran through the first mile. At 1.5 miles there is a hard right turn and I was able to sneak a peak over my right shoulder to get a glimpse of him and he had fallen back. I was feeling good but knew that there could be others out there chasing him down. Mile one was a 6:20, mile two a 6:10 and mile 3 was 6:10 and the last half mile was just over 3 min. I cruised into the finish line and felt good.

I have to say it was a good hard race. Some heavy rain on the bike and run but all in all it was a great day. Some friends had PR's today. blogger Vin Miserandino (sjp-crossfit) and his brother Marty had great days. I also want to note that my brother, Brendan had an exceptional day as he battled a lower leg injury.


Let the Games Begin!

Race one

So the past few days of training have been going pretty well. I have been hitting my times and feeling OK. My bike is great and swimming is going well. I have been having a problem with my running shoes. I know it sounds minimal but there is something so important about the cheapest part of triathlon. People spend 4K on bikes or 600 on a wetsuit but complain when they hit over a hundred for a pair of sneakers. So I have literally saved my pennies and will go and not think twice when I have to buy my new kicks today. Everyday I would take the change from my pocket at work and drop it in a coffee can. So I have rolled the coin and now I will pick my prize. I saw my dad do that when I was a kid...now my turn.

I was hoping to get this things ready for the first race of the season. The JCC in Marblehead is this Sunday. I have had two good years and hope to do just as well this year. What I like about this race is that it has become very competitive with the local talent and it is in my backyard. Getting the season off on the right foot is important because it sets the stage for the whole summer. I will enjoy a modified recovery week while I fight through the allergy season and get ready to got a 100% on Sunday. Until then.

getting a little longer

So this past week was a bit of a recovery week but i decided to add two long days because of the gorgeous weather here over the weekend. Two days of 80+, can't beat it. Anyway swimming earlier in the week was good. I went out for some consecutive long sets and worked on extending my stroke a bit more. The one downfall about a 25 yard pool is that once you get in rhythm you have to turn back. None the less I was able to get some good yardage in. I like training for the Half IM a little bit better than the full. However I have promised myself that I will get back to the long distance when the time is right.

As for yesterday, I went out for a 10 miler at about 1pm. Man it was hot and I did not expect to punched in the face with heat like that on what is my first double digit run since Oct. My other problem was that I did not pace myself correctly. I took off and held 6:20-6:30 for the first 5 and slowly began to fall apart. mile 6 was 6:50 than 7:00 until my last mile which brought me home in 7:25. still have to keep in mind that I am running a bit better this year at this point. I am a bit lighter and will still have a some good training weeks ahead.

Today I went out early, 5:30 am and got to ride my GURU CRONO outside for the first time. It was very different from the Tri-lite I had. A good 1:55 min of rolling hills and 5 min tempos got the blood back in my legs. I had a new fit done to a more aggressive setup to try and gt more speed. It worked but will take a bit of getting used too. I can't wait to start building up the long rides. The bike is smooth.

This year I will racing for Team Aquaphor. I was selected two weeks ago and had to jump at the chance. I turned down a different team last year. This I decided to take the opportunity because I don't think it will happen again!

settling in

Today I went to the pool and needed to get an idea what my 250 swim pace is really going to be. Last year at this time a I was much improved b/c of the masters swim that I was doing at BU. Last years JCC I clocked a 3:40. I was marking my 100's and 200's and 400's over the winter but was always swimming a a distance pace and was only getting my sprint work on sets with short distance and little recovery. So after my warm up I laid it on the line. 5x250's. I can safely say that my time from last years JCC will be a thing of the past. No I just have to make sure my bike and run are in order!

going and going andgoing and going

It feels like lately there is no end in sight to the winter here in MA. Everytime we get in to a bit if nice weather rain and cold temps take over. I am just waiting for the war stuff to hit us like a ton of bricks. I remember back in '05 I did my first Boston and the week before was in the 50's them Marathon Monday was sunny and 80. go figure...I know the good stuff will come but I am getting tired of figuring out my apparel vs. my workouts.

The workouts have been going pretty good too. I have building a lot of strength and think that in another couple weeks can switch up the program a bit. Last week I had some good numbers and the pool was ok, I had a slow start to the week were I felt like a rock but the times were not that far off. I got int o the pool two days later and things were perfect. A little quicker and stronger. This week so far so good. Two great swim workouts, Got to get a run in later, and another good hard bike. Sat I am pushing for a long run. I need to hit double digits to start expanding the base.

Keep you updated!

Welcome to the World Caroline

My brother and his wife had their second child last friday. She is beautiful. And couldn't be any luckier to come into a family that will love her so much. A lot of people tease me and my brother about being so close. The fact that our wives are great friends, our oldest are 3 weeks apart and great friends, we work on the same department, train together, drink together, fight and are best friends is something that I couldn;t live without. I am pretty sure that Caroline will fit right in. I am loving everything has, my sister and her boyfriend were down from NH over the weekend. It was awesome to see the kids pick up right were they left off. She watched them until they were 10 mos. now at 2 1/2 I think I can tell that they still so how rember that. Now, the next addition will be here sometime in Aug and I can't wait to introduce him to his family.


we'll talk training next time...fyi, I can't wait to get the bike outside!

Today is a great Day!

I have been training pretty hard that past few weeks. One of the reasons why I have been lacking on my journal but I have some spare time to catch up on it. I have been working hard with my brother and a friend Marty (fit werx 2 owner) we have been getting ready for a half ironman in June. There is one thing that I have learned about myself over the past few years...I have to be training for something! I was always looking for a race or triathlon or it was to get ready for the police academy. There always had to be something. I realized something very important the other day when 4 Oakland Police Officers were killed in the line of duty. I am training for more than a race, I am training for life. I know that I can't stop a bullet or anything like that but I can do whatever is possible to help give myself an edge.

The thing that I am training for now is make sure that I can make my body and mind as strong as possible so that I will be able to handle whatever God throws at me. A couple of months ago I was kind of in rut. I was given the news that I might have cancer. I had to have a few tests and the waiting was the worst. Luckily, all was clear and I was given a clean bill of health. Today my wife and I found out that we are having another son. I will have two boys! Training will continue for them. I know that I have to keep priorities inn check and stay focused on the task in front of me...every day is great day!

Spring is in the air!

Yesterday I went for a great run. I have an out and back 8.2 mile run that is really good and can be pretty challenging. I enjoyed the sun and finally having a break from the wind. The past few days have been great and training seems to be going well. Riding with Marty and my brother Brendan are definitely making a difference. Marty is now joining us on our Fri am swims as well. It will be nice when we can get those swim outside!. I have been working on a 2 swim 2 bike 2 run 2 crossfit a week. Every other week I add a thrid swim and take out a crossfit. I think that I gain a lot from swimming and the fitness will carry over. It has been working because my 100's have gotten faster and my energy is still high after the sets. I am really looking forward to the long stuff in two more weeks. This week is a modified recovery. Basically one of each. The back to build two for two weeks. My first race is going to be the JCC in Marblehead. that is always a fun race. I will be looking to take time off my split form last year and hopefully stay in the top 3 for a third straight year! We'll see!

base pace meets the stock market!

The good thing about winter training is that every once in a while you see numbers during your training that will either get you pissed or make you happy. The better thing is that not matter what number you see is that you are in the base phase phase of training. I like to take this time to look back on the fact that I am just making deposits to an account that isn't going to be ruined by the Stock Market! This is not being invested by anyone else but me and I know where to buy and where to sell and when to cut my losses or push for the bigger turn around. Last week was one of those weeks where one day numbers where through the roof and I was feeling great...then the numbers weren't so good the 401K that I have been putting into wasn't yielding the returns I was planning on. Bottom line is got some great quality training in and I know that it will come out when I need it most. The one thing the economy can't take is the ability to get out there and train when I am supposed too. I like knowing that one this is certain. I can train when I need to. Maybe it isn't at the most Ideal time...but weather running at 5 am or 10 pm it is still laying down solid concrete that I can build my house on.

March 2nd starts Base phase 2. I look forward to building a little more with some different things. The one thing that I also look forward too is that by the end of this phase it will be a little warmer and the sun will be out a little longer.

build and build and build and build

The past few days have been pretty good. I swam last night at Salem State with Coach Craig Lewin. He will probably be a pro in about a year. He is bouncing back from a broken pattella right now so he has a lot of time to spend on helping people like me. Last night was a killer. We started speed sessions to build the Lactate threshold (LT) and man did my LT build and build and build. The good thing is that I was pulling in about 1:15-1:20 for my 100's and 35's for my 50. I have been getting faster and the thing for me to do know is work on my technique. I was able to see how much benefit there is to reaching a little bit further on my stroke. I was able to keep my heart rate down slightly so I could get my recovery in the ten to twenty seconds rest that I had. I only gave up about 2 seconds on my 100. As I get better I will get more efficient and will get that second back without giving up wasted energy that can be used on the bike.

Everything else is coming along as planned. I have been gaining strength back since my broken elbow and am almost at 100% as far as actual strength goes. I am still a firm believer in CROSSFIT. I am doing that 2x a week and getting in 3 swims, 2-3 runs and 2 bikes. As the weather gets warmer I will add a bike and drop a cross fit until the Patriot. By the end of March I will be adding the long stuff. One long run and bike a week. So far so good!

I really wish I was training in California!

So the first week is coming to a close for base training. I have to admit I am pretty happy with what is going on. The week started with a great Monday morn swim. I did some interval work with 400's and worked finding my pace for this year. Tues was crossfit in the AM and good hard bike on the trainer at night. Weds my brother and I hit the pool again. Our main set was 12x100's for time at race pace. I have to stay we did pretty damn good. Sometimes he is a little to hard on himself but I got the impression he was pleased with himself too. Thurs was great bike in the AM with my brother and Marty.( Marty is co-owner of FIT WERX2) great store. We set up our trainers in the shop and get after it. Pop in a DVD and just hammer for 60 mins. Last night I went out for a 42 min run. Probably the coldest night I have ever run. I looked at the temp and it was 16 degrees. I figured you are supposed to add 15 to that when you run, so, i was looking at 31. Well i got about 3 miles out and I could not feel my face. I really was bummed because I was in a good stride and legs felt awesome but my face hurt so bad! Today I strecthed for a good 30 mins this AM and Sat I am going to do a bike/run indoors. Well, week one; done.

not a bad way to start...

I was back in the pool again to kick off my official training session for the 09 season. I had a pretty good workout. I was feeling kind of lazy when I got to the pool and was tossing things around in my head without really being able to focus on what I was doing. I got to a certain part of my session and started looking at my times and realized that I was only a few seconds off from where I was at the end of last season. My attitude totally changed and wound up have a great second half. Tomorrow is a Cross Fit in the AM with a nice moderate 50 min run at night. But depending on the snow I may find my way to the basement to push the pedals we'll see!

Let the games begin

Tomorrow starts the beginning of my training program for the Patriot Half. I am looking forward to getting back into a schedule of planned workouts and focusing on my diet again. There are a lot if things that will change for this season and look forward to the challenge of something different to help stimulate my motivation to get the best out of myself. The one bummer of the winter months is that everything is so cold and makes the mental game that much more difficult in the annual preparation for achieving my goals. The winter training time is a place for me to build my inner strength to get my body in the best possible place to take on the race scene. I have learned the hard way that sometimes thing happen for a reason and when they do figure out a way to get up and move on.

The year is going to continue no matter what happens and all I can do is enjoy the ride. Weather a broken elbow or an ultrasound for cancer or one bad ass cold, keep plugging a way and remember things could be worse. The next chapter begins at 0500 hours and I can't wait to hit the alarm! See you in the pool!

Good News

Yesterday I went back to my Dr. He told me my progress was fantastic. The bone is still "soft" as he calls it but it has grown back. I was given the ok to start running and swimming and light weights to start to rebuild the inch that I lost while in the cast. It was a relief to hear. I have never been more ready to get after it this year. I have a great training plan set out to challenge myself this spring and summer. I have registered for the patriot Half and there will be some other local races sprinkled in there too! I will get back to logged all my workouts and look forward to seeing how I progress. Swimming is going to be a big part of the late winter and early spring. I learned last year the swim fitness will carry over to run and bike but run and bike won't carry to your swim! I think that being in the water also helps the body stretch out and take pressure off the major joints like the knees and feet. I will jumping into a masters class in hopes that I can make the improvements I made last year. Lets see!

Happy New Year

Well the new year is here and I am waiting restlessly to go outside and run or ride. I can feel the progress being made with my elbow and the bummer is that I want to go and run! The ability to go out and just run is therapeutic in its own right. The other thing is that I am getting anxious to start my training plan for the 09 season. June 20th is A-Day, the Patriot Half-Ironman. I want to set some lofty goals for this season. It will be my first full season as an age-grouper and I not only want to do well but compete in the 30-34 group. I am looking forward to the base training and putting in the miles. Patience is discipline and right now I am getting antsy!