So last weekend I had the opportunity to get my level one trainer cert for Crossfit. What a weekend! I have been thinking hard about my training and I feel like am in a rut. Going to this put what I am doing into perspective! I am really looking forward to adding more Crossfit into my program to gain the benefits that it will have to offer. I know that triathletes are great athletes but some of the things that I saw at Crossfit were beyond believable!
This coming weekend I will be riding 175 miles for MS. the Cape Cod getaway. It will build up some endurance for my race in July at the Dam Tri. I hope to do well in my age group there. Then I will be going up to Age Group Nationals in August. One of the things I have to so is get and do a bit more swimming. I am not worried about it too much but need to back into the feel of a good stroke again. So for now I will be plugging along and trying to get more FIT!
Monday, June 18, 2012
Tuesday, May 22, 2012
JCC Race Report
So, My first tri of the season went well. I was feeling pretty good going into the race and felt that I had a good opportunity to put up some good numbers. The day went off without a hitch. Up at 05 and systems were a go. Bike was ready and had my bag packed for the tough commute of 1.5 miles to Marblehead.
The set up was basic and standard. I was seeded 8th in the start for the swim. I had out in a time 3:15. I had not done much training but felt that I was comfortable enough to hold my pace time. I went off and felt good in the H2O. There was a 15 sec delay between swimmers and there were a lot of younger athletes in the top 5 who swam for the local clubs. After 50 yards I caught the guy in front of me and he slowed me up til the end of the 3rd length. I then had good clear H2o b/c the next racer was 50 yards ahead of me. I wound up catching her at the last 50 and we got out together. I exited the water at 3:19. I think that if I was seeded 7 I may have been able to get out of the water with about 5 or 6 extra seconds.
T1 was quick and different this year. The bike mount was about 50 yards down the hill and added a bit more running space to mount before taking off. I was able to get up to speed quickly and went off with out a hitch. I was holding around 260 watts and didn't feel like I was pushing to hard. I passed the early leaders before the neck and and was able to get through the first lap rather well. Laps 2 and 3 were a bit more congested but still maintained good speed and entered T2 in around 25 mins.
T2 was longer as well, this was tough. I dismounted and started my run up the hill to turn around and back out. Shoes on and off I went. I didn't have the run legs I thought I would have had? My thighs were tight and was trying to get my cadence to turn over. This is a tough and deceptive run because of false hills. Mile 1 was about a 6:20 which is rather slow for me. I have held 6 flats before on the course but oh well. Mile 2 was a bit better at 6:05 and 3 was then a 6:20 again because of the nasty hill on Seaview Ave. At the turn on Seaview the relay runner for Team Karhu went flying by me. I did my best to hang with him but he was just way to fast. He ran an 18:10 for 3.5 (Not on my best day!) I was eyeing my watch and looking to get as close to 52:15 as possible. I crossed at 53:12 instead. I was thrilled to take the top spot and retain my title for the 4th year. The competition is getting tough. Kristen Lamb OA female came in at 55:44. It was a great day, Mother's Day too!
I have some work to do on my running off the bike and I would like to build my power and speed on the bike to. We are moving on 06/01so I will be busy but want to focus on some speed workouts and long bikes to get ready for the MS ride on 06/24 till then!
The set up was basic and standard. I was seeded 8th in the start for the swim. I had out in a time 3:15. I had not done much training but felt that I was comfortable enough to hold my pace time. I went off and felt good in the H2O. There was a 15 sec delay between swimmers and there were a lot of younger athletes in the top 5 who swam for the local clubs. After 50 yards I caught the guy in front of me and he slowed me up til the end of the 3rd length. I then had good clear H2o b/c the next racer was 50 yards ahead of me. I wound up catching her at the last 50 and we got out together. I exited the water at 3:19. I think that if I was seeded 7 I may have been able to get out of the water with about 5 or 6 extra seconds.
T1 was quick and different this year. The bike mount was about 50 yards down the hill and added a bit more running space to mount before taking off. I was able to get up to speed quickly and went off with out a hitch. I was holding around 260 watts and didn't feel like I was pushing to hard. I passed the early leaders before the neck and and was able to get through the first lap rather well. Laps 2 and 3 were a bit more congested but still maintained good speed and entered T2 in around 25 mins.
T2 was longer as well, this was tough. I dismounted and started my run up the hill to turn around and back out. Shoes on and off I went. I didn't have the run legs I thought I would have had? My thighs were tight and was trying to get my cadence to turn over. This is a tough and deceptive run because of false hills. Mile 1 was about a 6:20 which is rather slow for me. I have held 6 flats before on the course but oh well. Mile 2 was a bit better at 6:05 and 3 was then a 6:20 again because of the nasty hill on Seaview Ave. At the turn on Seaview the relay runner for Team Karhu went flying by me. I did my best to hang with him but he was just way to fast. He ran an 18:10 for 3.5 (Not on my best day!) I was eyeing my watch and looking to get as close to 52:15 as possible. I crossed at 53:12 instead. I was thrilled to take the top spot and retain my title for the 4th year. The competition is getting tough. Kristen Lamb OA female came in at 55:44. It was a great day, Mother's Day too!
I have some work to do on my running off the bike and I would like to build my power and speed on the bike to. We are moving on 06/01so I will be busy but want to focus on some speed workouts and long bikes to get ready for the MS ride on 06/24 till then!
Wednesday, May 9, 2012
getting ready for 2012
This Sunday will be my 10th JCC Sprint in Marblehead. I was looking at my last few posts on this race and have noticed something. I have been getting PF every MAY! I am gunning to do well in the Age Group Nationals this August and with the hope that I may qualify for Worlds, London 2013.
I have maintained fitness and feel strong, Time to stretch and mentally prepare for another race, I am pretty sure that is will be my last JCC. It is tough having it land on Mother's and I might opt to start my race year another moth out.
New NEWS! I will be getting my Crossfit certification and will be working at the box of Crossfit IronSpider in Salem. we landed the the North Shore Navigators for the primary location of the strength and conditioning for them this year. Really looking forward to work with Dennis Floyd on this. Well, I will let you know how the JCC goes,
I have maintained fitness and feel strong, Time to stretch and mentally prepare for another race, I am pretty sure that is will be my last JCC. It is tough having it land on Mother's and I might opt to start my race year another moth out.
New NEWS! I will be getting my Crossfit certification and will be working at the box of Crossfit IronSpider in Salem. we landed the the North Shore Navigators for the primary location of the strength and conditioning for them this year. Really looking forward to work with Dennis Floyd on this. Well, I will let you know how the JCC goes,
Thursday, March 29, 2012
Spring Training
Back at for the 2012 season and things are progressing. I have been battling a piroformis issue for a few weeks and seem to finally got a handle on it. A little chiropractic care and serious stretching has helped. I also need to add a bit more strength training. KB swings and cleans and lunges!!!!
Well what can you do! had my 5k test last week at the AOH in LYnn. Huge field 750! I planned on a sub 6 pace and was able to get in with the right pack. There were 5 or 6 guys that just took off at the start and and 2 of them were able to hold it! It was a tough course, big hill in the first mile then making a hard right turn into head wind! I was in 5th place and got passed before the hill but then a pass on the hill to get back to 5th.
Felt good with all things considered. The course was measured at 3.3 and my finish time was 18:30. 15 secs slower than in 2010. Not sure where the ime went but could have been a number of things. I was happy b/c I have not done any speed work and was glad my fitness was there.
This weekend I will be going to the Multisport expo and working with Breakthrough Performance. Should be a great event! I will also be running the 3 mile race at 9AM for BTP. lets see if Ican get sub 18!
Well what can you do! had my 5k test last week at the AOH in LYnn. Huge field 750! I planned on a sub 6 pace and was able to get in with the right pack. There were 5 or 6 guys that just took off at the start and and 2 of them were able to hold it! It was a tough course, big hill in the first mile then making a hard right turn into head wind! I was in 5th place and got passed before the hill but then a pass on the hill to get back to 5th.
Felt good with all things considered. The course was measured at 3.3 and my finish time was 18:30. 15 secs slower than in 2010. Not sure where the ime went but could have been a number of things. I was happy b/c I have not done any speed work and was glad my fitness was there.
This weekend I will be going to the Multisport expo and working with Breakthrough Performance. Should be a great event! I will also be running the 3 mile race at 9AM for BTP. lets see if Ican get sub 18!
Tuesday, January 24, 2012
Strides
The year has been going pretty well. Things are taking off at a local Cross Fit gym, IronSpider. I will be very active there and enjoy the people who are runnig it. I plan on getting my certification this spring and plan on coaching there as well.
Traingin is going to be going towards tri specific this next week. I will be adding an extra swim and two more bikes. Stength is there and I am looking forward to the black cat 1o miler. I will be running in that to see how my fitness is for the early spring set up.
Traingin is going to be going towards tri specific this next week. I will be adding an extra swim and two more bikes. Stength is there and I am looking forward to the black cat 1o miler. I will be running in that to see how my fitness is for the early spring set up.
Sunday, January 1, 2012
Back at it
Back at it today with a nice trail run with my 5 month old Golden Rosie. I just picked up the New Balance MT 10's and gave the and easyh spin. I went out for 20 mins and that was more than enough with this low profile truely minimalist show. By far it is the lightest and least stable shoe I have ever worn. But it is a great shoe and have a hard time taking it off. I took my dog because I knew that I couldn't push it with her and it woudl keep my pace honest.
The Holidays have passed and I have not been here in a while. The fall treated me well and got into my weight training and now it is time to get geared up for triathlon season. A lot of my friends have been at it already going for 2 and 3 hour rides. I will be building myself up to hopefully have another great season. I will be making the AG nationals my A race this year and B race wil be the pumpkinman sprint. Trying to determine if I embark on the long distance stuff again. I like where I am at with the sprint distance.
So, here goes to a great 2012! see you on the road!
The Holidays have passed and I have not been here in a while. The fall treated me well and got into my weight training and now it is time to get geared up for triathlon season. A lot of my friends have been at it already going for 2 and 3 hour rides. I will be building myself up to hopefully have another great season. I will be making the AG nationals my A race this year and B race wil be the pumpkinman sprint. Trying to determine if I embark on the long distance stuff again. I like where I am at with the sprint distance.
So, here goes to a great 2012! see you on the road!
Thursday, September 15, 2011
what a way to end the season
Pumpkin Man Sprint Tri race report
It was great to be able to focus on one final race as the summer was winding down. I had been feeling good and trainging was going well. Because of weather and work along with other commitments I was unable to do the last few Nahant races. I think that it kept me sharpe not pushing myself. I actually tapered for this sprint. Not that it was a big taper but still I reduced and adapted my intensity so I could benefit from the recovery to let it all out on 09/10/11.
This race has been growing year after year and I am glad I did it. S. Berwick ME. There were some big pros there and a rather large field. I was registered as an AGE grouper and was slotted to go off in the 3rd wave. 4 minutes behind the elites. the swim was a 1/3 of a mile and the lake was perfect. A triangle, counter clock wise course. My wave was 30-39 so there were a lot of guys jumping in together and we followed the 40-49 men. I took off and felt strong and was moving to the front of the pack. We got to the first turn and there was a huge bottle kneck. As I made the turn I started to see the the caps from the 2nd wave and while frustrated I was able to find a line and pick it up. It was a straigh shot to the next turn before heading to shore. As long as I held a good sight line I knew I would have a great swim. I hit the turn and got to the shore in about 7 min. Once out of the water there a 200 yrd hill that is a 10% grade up. Good friend and participant Vin Miserandino said take off the wet suit before the climb, I did and it worked out well as I passed a few going up.
T1 was quick and I saw one other bike from my wave so I knew I had a good swim. I got up to power. The bike was fast and could feel like I wanted to go faster but I also wanted to make sure I didnt over do it and falter on the run. I was at 275-280 watts and around 23MPH for the 14.4 miles. I felt comfortable and held it there. I passed a few guys from wave 2 and made I made it to T2 feeling ready to run.
I was out of T2 in less than a minute and I felt pretty good. the first 1/4 mile of this run was down hill and that helped get a quick turnover. I saw elite Marnie Lawler and Vin M. out ahead of me. I was feeling good and the first miel was around 5:50. I caught Vin around mile 2 and knew that I was in a good position to take the overall AG win. I held onto the sub 6 min pace and finished the run in the 17:52.
My total finish time was 1:04:23. I was more that pleased with my race especially with the bad luck I had from the two previous ones. I know that those things happen and are out of my control. But it is a great felling going into the off season with a great race to end the season!
It was great to be able to focus on one final race as the summer was winding down. I had been feeling good and trainging was going well. Because of weather and work along with other commitments I was unable to do the last few Nahant races. I think that it kept me sharpe not pushing myself. I actually tapered for this sprint. Not that it was a big taper but still I reduced and adapted my intensity so I could benefit from the recovery to let it all out on 09/10/11.
This race has been growing year after year and I am glad I did it. S. Berwick ME. There were some big pros there and a rather large field. I was registered as an AGE grouper and was slotted to go off in the 3rd wave. 4 minutes behind the elites. the swim was a 1/3 of a mile and the lake was perfect. A triangle, counter clock wise course. My wave was 30-39 so there were a lot of guys jumping in together and we followed the 40-49 men. I took off and felt strong and was moving to the front of the pack. We got to the first turn and there was a huge bottle kneck. As I made the turn I started to see the the caps from the 2nd wave and while frustrated I was able to find a line and pick it up. It was a straigh shot to the next turn before heading to shore. As long as I held a good sight line I knew I would have a great swim. I hit the turn and got to the shore in about 7 min. Once out of the water there a 200 yrd hill that is a 10% grade up. Good friend and participant Vin Miserandino said take off the wet suit before the climb, I did and it worked out well as I passed a few going up.
T1 was quick and I saw one other bike from my wave so I knew I had a good swim. I got up to power. The bike was fast and could feel like I wanted to go faster but I also wanted to make sure I didnt over do it and falter on the run. I was at 275-280 watts and around 23MPH for the 14.4 miles. I felt comfortable and held it there. I passed a few guys from wave 2 and made I made it to T2 feeling ready to run.
I was out of T2 in less than a minute and I felt pretty good. the first 1/4 mile of this run was down hill and that helped get a quick turnover. I saw elite Marnie Lawler and Vin M. out ahead of me. I was feeling good and the first miel was around 5:50. I caught Vin around mile 2 and knew that I was in a good position to take the overall AG win. I held onto the sub 6 min pace and finished the run in the 17:52.
My total finish time was 1:04:23. I was more that pleased with my race especially with the bad luck I had from the two previous ones. I know that those things happen and are out of my control. But it is a great felling going into the off season with a great race to end the season!
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