July 28th through August 3rd...TRI Time!!

Sunday-Crabman Sprint Triathlon in Matunuck
Results  23/433

Since my high school days I've always wanted to do a triathlon.  As a runner and fitness freak, I've been impressed by people who compete in triathlons.  It's not easy to be able to swim, bike, and run well.  In the beginning of 2013, I set out to complete the Block Island Tri.  After training with various WTAC Athletes, primarily Gazelle Walker, my enthusiasm for the sport increased and I signed up for the Crabman.  On Saturday, I picked up my race number and swag and put all of my gear together at night for my early morning Sunday adventure.  The coolest part of the whole endeavor was that I had my "home boys" to race with (Thank you Gazelle, Captain Crutch, Mark, Matthew, & Dave).

After cruising down to the race at 5 am with Crutch (yes, Wakey Wakey was up bright and early), I got marked up, set up my transition area, and took a short warmup run and talked strategy with Gazelle. Prior to the start of the race, I was slightly nervous in a good way and wondered how it would all come together for me?

Looks like we have a new member!!

I hung with the crew before the start and before I knew it, my wave was off on the swim. Upon entering the ocean, my goggles immediately filled with water and I frantically tightened them up and pushed the swim.  As I tried to progress through the water, I felt constant kicks and grabs.  On some occasions, I was also the guy grabbing and trying not to kick anyone.  I felt strong in the water, but also felt like I could have went a bit quicker (the crowd didn't help).  As I got out of the water, I realized I was in a pretty good spot.  "Sweet!"  I ran up the beach, saw my parents and gave them a thumbs up, and shot off to T1 as quickly as possible.  As I flipped off my wetsuit and switched up my gear, I immediately realized my transition was anything but smooth.  Oh well, first tri...get after it on the bike.

The bike portion was really cool.  I'm happy to say that I didn't get passed by anyone.  I battled with this one guy the entire time.  I was highly impressed by the biking skills of many of the athletes out there.  The bike was the one area where I passed a number of athletes, but was not able to chase any of the big boys down.  Overall, I averaged 21.5 mph on the bike.  I'll take it...for now!!

I ran my bike through the field over to T2 where the biggest transition I had to make was switching my bike shoes to running shoes.  The real deal tri athletes have special laces that save them time from having to tie shoes.  Prior to Crabman, I didn't think this was a big deal and opted to stick with tying my shoelaces.  Lesson learned.

Run time=my time!  I felt surprisingly good coming off the bike.  In my head, I hoped to hammer out the run.  Besides my first mile (5:25), I'm not sure of any of my splits.  I do know that I passed a number of people, but was feeling some fatigue during miles 2 & 3.   Being Tommy 5k, I've never finished a big/long race and it felt really rewarding to cross the finish line.   Shortly after finishing, I felt pretty good and headed back out on the course to cheer on the other guys who were still out there.

While I have some improvements I want to make, I felt really satisfied with my first tri.  Since I enjoyed racing the event and love the training, I'm hooked now.  Running will always be my first love, but I think I found a mistress who I'm really in to!!!  I plan on chasing for CRABS in 2014.

Congratulations/ Thank-yous
Gazelle Walker-for placing in his age group and being a general beast.  Thanks for all of the training tips, your positive attitude, and always pushing me.

Captain Crutch-finishing your first tri.  I knew you had it and you finished really strong.  I also appreciate you picking up my bike and the ride down.  Hope you are back at this one next year!

Mark & Matthew-placing in your age groups.  It's just a matter of time before you go flying by all of us old guys.  We'll go down fighting!

Boumenot-thanks for getting me started by letting me borrow your wetsuit!

Schonning-for all of the tips about swim technique and transitions (it's a work in progress)

Jana-as always, thanks for catching the action with your photos.  It's always nice to view them afterwards.  I know all of the WTAC crew appreciates it.  Also, thanks for getting up at 4:30 to watch a bunch of nuts in their endurance endeavors.

Mom & Dad-thanks for waking up, coming out to cheer us on, and for listening to my non-stop stories about training, racing, and the crew.

Monday-
am-1300 yd swim at the Y.  Complete with the 50s on a minute.
pm-16 mile cruise through Watch Hill on the bike.

Tuesday-
am-3X200-200-400 with Boumenot at WHS..445 style.
Felt kind of flat, but still got a really good workout in.

pm Dog Watch Fun Run 5k, 18:21
Felt completely spent and tired.
On the first lap, Gazelle told me he would stay with me and then would let me go on the second lap.  Truth is, I was toast.  Kept pace on the second lap, but was really feeling it when I finished.
(9)

Wednesday-
am-close to 1 mile swim from Town Beach w/Gazelle, Schonning, and Orlando.  Felt pretty good out there.  Followed up the swim with an easy 3 miles on the beach.

pm-WTAC McCoy Fun Run with Muddy.
Talked Muddy into running 630 pace with me and promised him I would keep things under control.  My main goal tonight was not to push or take the bait with the BI Tri on Saturday.  My plan is to be all rested up for that show.
(9)

Thursday-17 mile bike ride..usually roads..tried to push a Strava segment on Ocean View Highway. Unfortunately, a car stopped to let some golf carts pass..bye, bye awesome Strava segment!

Friday-6th Installment of our weekly Run/Splash with the WTAC Crew.  5+ mile shakedown at close to 8:30 pace on Watch Hill roads and beach.  Nice turnout this morning (Gazelle, Boumenot, Crutch, Matthew, and new guy Chet). We finished the morning off with a light 10 minute swim.  I think I swallowed a gallon of salt water this morning..delicious.

Saturday-BI Triathlon, 1:17:16, 5/326, 1st in age group
Results
1/4 Mile Swim: 9:23, 10th
12 Mike Bike: 40:31, 34th
4 Mile Beach Run: 27:22, 3rd

*Race Report to come


Run Miles: 5X, 32 miles
Lulu's Miles: 0
Swim: 5X, 3800yds
Bike miles: 4X, 56 miles
Core/Stretch/Strength: 1X, 20 minutes

July 21st through July 27th-CRAB Hunting..

CRAB Hunting..

Since the beginning of the year, it's been my goal to complete a spring triathlon or two this year. Well, my time is up and next Sunday is the big day for my first go around in this endeavor.  To my surprise, I've really enjoyed the variety of training and think my body will thank me for it in the long run.  I'm excited and hopeful for the race, but also realize I'm going to get rocked by the big boys.  For now, my goal will be to cover the distance and pick some spots where I can be competitive.  Training goal this week: sharpen up and don't get hurt.


Sunday-a.m. Misquamicut Loop with my cousin Pat, who just turned dirty 30..2.6 miles.7:30 pace
p.m. Since all of my house guests had departed, I was looking to get out on the roads.2.6 miles at a solid clip around 8 pm.
(5)

Monday-1200 yd swim with mixed in drills at the Y.  Chatted it up with frequent tri winner, Jeff Duda, about Saturday.  Afterwards, I went to PT for my IT Band and Tendonitis..kind of depressing but whatever..I'll keep pushing in moderation. Cut up some some trees in my backyard in the afternoon and was too tired/lazy to do anything else afterwards.

Tuesday-
a.m. 445 Club Track Workout with Boumenot.
Prior to one, I really wondered about the weather and our chances of not getting poured on.  Mike and I made a deal that if it was raining heavy when we woke up, we would hold off on the workout.  Checking the radar around 4:25, it looked like we were in the clear with definite precipitation around the Norwich area.  Game on!

Arrived at the track, did a mile warmup, and it was go time.
4X400 w/400 jog recovery (72, 72, 71, 70)
Short walk rest and then a jog to the 200 starting area.
4X200 (33, 32, 31, 31)
(4)

p.m. Dog Watch Fun Run
Mile warmup with Boumenot and my right calf was screaming at me.
Chatted it up with a colleague and my parents prior to the start.  Ended up running with J.P. the entire time and we made a gentleman's deal to keep it comfortable out there..608, 623, 600..no idea of final time..think it was under 19 somewhere.  Enjoyed drinks on the dock with the WTAC Crew!!  Good fun.
(4)

Wednesday-
a.m. approximately 1 mile swim from the Town Beach with Schonning and Orlando.  Finished things off with a 2 mile barefoot jog and splash.

p.m. WTAC Fun Run..18:40..
Just to mix things up, I decided to drop and do 20 push-ups at every mile marker.  This workout kicked my butt!

Post run, I was talking with a vacationing runner who turned out to be a one time qualifier for the US Olympic Trials in the Steeplechase in 96.  He told me he found the fun runs online and thought the WTAC was a pretty awesome club!

Took a quick splash with Boumenot to cool off afterwards.
(5)

Thursday-BOP Ride-17 miles
I really needed to get at least one ride in prior to Sunday's tri.  As the rain started to come down, I contemplated bailing on the ride but decided to "man-up" instead.  The first part of the ride was fast and smooth..the second half was very windy and the rain was picking up.  I decided to call this ride BOP (Bottom of the pile) since I was no KOM on Strava today.  Still happy I rode and I worked hard for it.

Friday-a.m.mile swim with Schonning..did the typical swim from the Town Beach to the A Frame House and back.  Once we arrived back at the beach, we decided to swim out to the buoys and swim fairly hard in..great swim..I still have such a long way to come, but it was good fun.

p.m. 3.3 miles with Lulu..6:40 pace..really humid and my tendonitis was really acting up. Post run stretch.

Saturday-Road Kill Shakeout Run from my parents' house to the Town Beach..3.4 miles..21:52..6:23/mile according to Strava.  After a quick dip in the ocean, hitched a ride home with my parents and headed off to NBX for Crabman packet pick-up.  Ran into Crutch, chatted it up about the race, and grabbed my swag.

Totals:
Run: 8X, 27 miles
Lulu Run Miles: 3.3 miles
Bike: 1X, 17 miles
Swim: 3X, 4000 yds?
Stretch/Strength/PT:2X, 1 hr of PT, 30 minutes of stretching

July 14th through July 20th

Sunday-SAILFEST 5k, 16:43, 5th
Results

I was really on the fence with this one..I needed a race to pump me up..haven't put anything good together or been pumped up to run since the Foot Pursuit..knew the Gazelle family would be running...and was working on meeting up with an old college teammate who was vacationing in the area..enter Sailfest 5k!

When I woke up, I knew the morning was going to be a big ole' hot and humid suffer fest.  Warmed up close to 2 miles with the guys..The race was everything I expected-competitive field, challenging course, and hot.  Overall, I was really pleased with my effort.  I even passed a guy in the fast 3/4 of a mile..felt beat towards the end, but I think everybody did.

Monday-5 miles..33.09..nasty heat.

Tuesday-Brick Workout.
16 mile bike through Watch Hill area..50 minutes
3.3 mile run in 19:48.

Wednesday-a.m. 40 minute swim with Gazelle, Schonning, Duda, and Orlando from the Town Beach.
p.m. Mile Warmup/WTAC Tom McCoy Fun Run..17:53..nasty hot, very tired.

Thursday-5+ mile run in oppressive heat...6:18 pace.

Friday-5th Installment of the Beach Run n Splash..6 miles..45:52..
Splashed at Fenway Beach.

Saturday-Hill n Beach Bash Ride w/Gazelle..36 miles. 2:03
We really rocked a Strava segment of this ride..we tied for 3rd out of 239 on a section..pumped about it because my cycling skills aren't the best.

Totals:
Run: 6X, 24 miles
Lulu: 0 miles
Swim: 1X, 1 mile..not enough for the week
Bike: 2X, 52 miles

July 7th through July 13th

Sunday-8 miles with Muddy on Misquamicut roads.  It was only 7 am, but it was still hot and humid.  I think Muddy ended up with a total of 13 miles for his run..the post-run splash/body surf was the highlight of the run.  Post run quick stretch followed by tree cutting.

Monday-16 to 18 mile bike on local roads..took about an hour..didn't measure, just rode.

Tuesday- a.m. Track Workout with Mike (Which Way?) at WHS.
I arrived at approximately 4:45 and Mike already had a mile and a half warmup in the bag.  Does he sleep at all?  We warmed up for another mile and dug in..
600-400-200-600-400-200 w/jog rest
147, 70, 32, 145, 68, 31
Short jogdown..(4)

p.m. Dog Watch Fun Run w/Gazelle & Boumenot
After work I was feeling extra lazy and tired.  The physical therapist "officially" diagnosed me with IT Band Syndrome and tendonitis yesterday.   The idea of taking a nap and laying around sounded really nice.  All of sudden a text message from Gazelle (fresh off of a mountain journey) comes in.."I'm definitely in for Stonington tonight..let me know if you want a ride."  Thinking about it, I figured a few of the WTAC Cats would be down there.  My boy Crutch finally made out it out last week and seemed game to come back this week ("Beers and running talk on the back deck afterward.  Great night.  Love the Borough!  See you all next week!" Crutch's Blog, 7/2/13).  After thinking about hanging out with the Gazelle, Boumenot, and Crutch,  I told myself to man up.  When I arrived, no Crutch!

Warmed up with Gazelle and Boumenot for about a mile.  Gazelle and I agreed to run 6:30s..that didn't happen..ran low 6s and high 5s..finished in 18:15.  Mile hard warmdown w/Gazelle. (5)

Wednesday-a.m. 30 minute ocean swim in my new wetsuit with Gazelle, Schooning, & Larry Orlando. Still working on my form but actually felt strong out there today.  Special thanks to Mike B. for letting me use his wetsuit for the past couple months..much appreciated!

p.m. WTAC Tom McCoy Fun Run 5k, 17:47 1st
Warmed up solo for about a mile.
Trying to control myself I decided to do a workout with this run and do 1 minute hard/1 minute easy.  Hit the mile in 5:30, 2 mile in around 11:15...Played cat and mouse with strong teen runner Nick C.   When I finished my last hard minute on the final turn, I knew Nick was within striking distance and finished it strong.  It's only a matter of time before I'm constantly trying to chase down the kid.   I was really happy with how this workout went.  Mile warmdown with Boumenot..fun stuff!
(5)

Thursday-1200 yd swim at the Y.  In a genius move, I forgot my goggles at home.  Right before arriving at the Y, I realized I didn't have them and figured I'd ask the life guard if there was a pair hanging around..no dice.  It made the swim harder and less fun.  Finished off with 20 minutes of aqua jogging.

I had a late afternoon visit to the physical therapist for my ITB and tendonitis.  I did some exercises and had some therapy on my achilles area.

Friday-Week 4 of Run/Splash with Gazelle.  After a late night, I was looking for a later start!  Gazelle was doing a longish run of about 13 miles.  I met him at the gazebo in Watch Hill for an additional 7+.  While the air was cool, the humidity was up.  Throughout the run, I was looking for any sprinkler I could find to stick my head into.  We ran pretty fast throughout the run and had some good climbs, especially on No Bottom Road.  We hopped onto the beach for the last few miles and cranked out the final mile in 6:15.  We finished the run right in front of Taylor's House...as we cruised down, the guards were looking at us like we were nuts.  Enjoyed a splash in the ocean post run and it felt really good on the legs. 7+

Saturday-BRICK
18 mile easier ride with Gazelle.  We picked up Lulu to run 3+ miles on the rain potion. Ended up getting poured on for a few minutes.

Totals:
Run: 5X, 37 miles
Lulu run miles/walks: 1X, 3 miles
Bike: 1X, 34 miles
Swim: 2X, 2400 yds
Core/Lift/Stretch: 2X, 25 minutes