tag:blogger.com,1999:blog-23002762484165805192024-03-13T13:30:58.191-04:00Of Triathlons,God and Random CrapThe road back to being a contender...Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.comBlogger620125tag:blogger.com,1999:blog-2300276248416580519.post-42737972931428964372013-01-05T23:57:00.001-05:002013-01-05T23:57:43.159-05:00Hi, my name is Rob and I'm trying to remember how to be a competitive swimmer.Well after focusing on running and setting PR's at Goshen and the Hartford Half, I cut back on training and decided to do enough to keep fitness through the holidays. I've been a pretty regular fixture at the pool and after watching some of my fellow teammates swim their respected alumni meets, part of me got that itch to get back in the pool and compete. Now I've swum masters before back in 2006 and 2007, when I was coming off of swimming at Fordham, CCSU didn't have a men's program but I was still in ok swimming shape. Hell I was swimming 3 times a week with Sunoco Masters at CCSU and then at the Waterbury Y twice a week on the nights I didn't have classes. My times were pretty comparable to high school so I wasn't the quickest yet I wasn't the slowest either. Fast forward nearly 6 years of just doing tris and open water and my times have sort of slowed. I used to be able to hold 100's on 1:20 like it was my job and now it's been tough just to try to maintain 100's at 1:25 on a regular basis. Part of it has been technique, part of has been lack of training ( 3 days a week going 3k per practice is different to 5 days a week average 5k per practice.) and fellow swimmers to push me. So after searching the web to see if some of the old CT master's meets were offering entry I didn't find any, however I did see a meet in Wellesley MA. After checking to see if I needed to throw down $40 for a USMS membership ( which thankfully I don't) I ran the idea past my perpetual training partner Alexei. Well Alexei was on board and one of my high school teammates jumped on as well so on Jan 27 we'll be shipping up to Boston ( well ok Wellesley College) to try to prove that we've still got those skills that made us deadly in the pool years ago.<br />
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So in sets the adrenaline and panic. I've started ramping up my pool time and yardage. This week I've swam 4 times and my shortest swim was a 2400 yard practice on Thursday. All the others have been over 4000 yards. I've starting analyzing my stroke and trying desperately to get my speed back up. After all in 07 I was still swimming a somewhat decent 6:08 500 Free. If I'm holding what I'm doing now I'd be lucky to go sub 6:30. So I'm hoping some drills,and beating the unmerciful crap out of myself in the pool will get me back into respectable shape. If things go well maybe I might try to convince myself to swim New England Championships in Boston, but right now I just want to see if I can get back some of my old skills.<br />
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Let the beatdown begin.<br />
R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-21415795814755576432012-11-19T22:33:00.000-05:002012-11-19T22:38:55.279-05:00Chasing a 10 year old PR or the 2012 Fischang-Cicchetti Race ReportLet's rewind the clock . Let's go back to a time before my first marathon, before Ironman, before my first 10 mile run come to think of it, before College, before mounds of insurmountable student loan debt. Let's go back to my Senior year of high school. In November 2002 I signed up for the Fischang Cicchetti 5 mile road race in Waterbury, CT for the second time. I showed up wearing my Holy Cross High School Track Jersey, my XC/ road race flats and not a prayer in hell against a fairly stacked field. The year before in my first attempt at this race, my first race over 5k, I had puked green Powerade all over East Main St. as I had drank too much before hand and at the aid station at mile 2.5. In 02 I went in on an empty stomach, took one cup of water at the aid station, and collapsed into a painful bout of dry heaving at the finish line 32min. and 55 sec later. I had PR, revenge and I didn't puke. I finished in 49th place and would not race the Cicchetti again until a frigid day in 2008.<br />
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In the three years since when I have raced, I haven't come close to that 32:55. The first year in balmy 15 degree F weather I did a 33:56, I didn't race in 09 and in 2010 did a 33:50, last year I did my slowest effort here a 34:36. So after throwing down a big PR in the Hartford Half I figured it was time to bitch slap my high school PR.<br />
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I bummed a ride from my friend, training partner and nemesis, Alexei. I proceeded to foam roller my leg as my glutes were tight from a 7 mile training run on Friday. I went for a 15 minute, mile and a half warm up jog and did another bout of stretching before tossing my warmups in my locker and making my way to the start line in a singlet, shorts and gloves.<br />
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As I do every year I lined up on the front row so I could get my picture in the paper and a clean line around the first turn. The gun went off at slightly after 9am and a pack of 400 runners made their way through downtown Waterbury. We went around the Civil War Monument then down Church St. and the onto Grand Street past City Hall. I was getting passed like it was my job, but the guys going around me were no joke. Well except for one kid in a pink long sleeve shirt holding his i-pod. I managed to pass him as I got owned by the top 3 women, one of them was Cervelo Chick, aka 2 time USAT collegiate triathlon national champion Jessica Broderick. Even in the year when I got passed by a future Olympic marathoner (Waterbury's Lisa Stublic, who would race for Croatia 2012.)it took almost a mile. They passed me this year in the first quarter. We cut down a side street and then up East Main St. I could hear Alexei huffing and puffing behind me. Part of me started to wonder if this was going to be another disastrous day as I could feel my sides cramping as we hit the first mile in 6:18.<br />
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I started to settle into a comfortable pace as this mile was slightly up hill to Hamilton Park. I was keeping Alexei behind me but I was getting passed by other runners, including that kid with the pink shirt and the i-pod. We hit the mile 2 split in 13:18 I had done a 6:59 mile. I had to pick up the pace, I had run my half marathon at a faster pace for crying out loud. There was a guy in front of me with red racing flats I focused on keeping him in sight as we made our way through the flat section of the park to the turn around. I hit the aid station neck and neck with Alexei and I took a cup of water. My mouth was feeling dry as I was spitting loo-gees every 2 minutes. I decided I couldn't let Alexei hang close because if it came to a sprint in the last mile he would flat out destroy me. I had to gap him and fast. I closed the gap to red shoes and tried to surge.<br />
I could still hear Alexei on my tail as we went back through the park. I surged and caught red shoes and I could hear Alexei faintly in the distance. Was it enough? Red shoes and I started to pace one another I would tried to surge, he would catch me, he would surge I'd catch him. We went through the 3mile in 6:45 and hit the 4 mile mark in 6:26. As we made our way past the mall and back down East Main, red shoes put in one last burst. In my head Phil Ligget was making the call " He's stretching the elastic and the elastic has snapped." my body didn't have the effort to go with him. He got a few feet which turned into a few seconds in the matter of 100 meters.<br />
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Now my thoughts went back to the race behind me I could hear someone catching up and Alexei's breathing was starting to enter my ears. Did I have the gap? I tried to keep my pace high as I passed the police station, then went through the intersection and hit the bricks on the lower part of East Main. Less than half a mile. I looked back to see a kid in a red long sleeved shirt zoom around me as he was going full sprint. Alexei was still a ways back. I looked at the finish line clock: 32:25...this could be a PR day. I started to sprint as the seconds started racing by agonizingly fast. 30...35....40...45....50... I was almost at the line and then *cough *cough* uggg. No not now! Not again! I slowed up hoping not to lose breakfast I came to a dead stop on the timing mat as 32:59 came and went as I stepped over it and started coughing and gagged up the mother of all loo-gees. Then walked forward Still bent over I didn't even hit my watch until I felt Alexei pat me on the shoulder. "Nice race." he panted "yeah it was" I gasped trying to wipe the spit from my mouth. The timers had me at 33:02 which put my last mile as a 6:36 not bad considering I slowed to a coughing, gagging jog in the last 20 feet.<br />
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So 17 year old me still has the last laugh, by 7 measly seconds, granted I did top 25 and I had gone faster here than I had in years so it still was a good day. Now off to Goshen on Thanksgiving for a 10k before the turkey.<br />
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R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-86498882224280145592012-10-18T00:32:00.000-04:002012-10-18T00:32:49.357-04:00Is revenge a dish best served hot?Well I'm in my rest week after Hartford and already my mind has started racing ahead to next tri season. The big thought on my mind a return to Ironman. While Josie and I were down in Maryland tearing up the Chesapeakeman course and cussing out Apple Maps for their inaccurate directions, the discussion of Ironman came up.<br />
Josie hasn't raced one and is coming off of solid training 2 years post baby. She's had solid results and for the first time actually has a chance to put two consistent seasons together. So the game plan was this: 2013 Ironman Florida, we book the rooms for her hubby, future ITU World Champion/Supreme Court Justice, and my girlfriend/future suffering wife and support crew through Ken Glah and the fine people at<a href="http://www.endurancesportstravel.com/"> Endurance Sports Travel</a> the other thing was since Ironman Florida sells out like EPO in a French Pharmacy in July, we could book our race entry slots as well. That was until I saw the price.<br />
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The price to book a race entry slot with the travel package is about a 70.3 entry shy of an Ironman Foundation slot, not that I'm complaining it is a coveted race slot. Likewise researching the flight options part of me is like screw Panama City I could chill in Taupo with Ken and the gang for two weeks for the money I'd be spending for a long weekend on the Gulf Coast. This got me to thinking; Should I go back to Louisville and seek to erase the dark mark on my Ironman career?<br />
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There are a couple of drawbacks to Louisville. The first is it's hot. It's not New England it's 85F in the sun with a breeze hot. It's 95F with 100% humidity and your shoe rubber will be melting to the pavement hot. It is nail your nutrition, hydration and electrolyte intake or you will be suffering a very cruel, nasty, evil, horrifying, Dante-esque punishment hot. It is the Kona lava fields don't have shit on this hot.<br />
The second is I would not have a friend and training partner to push me through the race. Josie doesn't race well in the heat or the cold so Louisville is off her list.<br />
Third, Ken doesn't sell packages for this race so it's on me to make hotel arrangements, figure out travel arrangements, find restaurants/ sources of healthy food/ bike mechanic..etc. Not a huge deal I did it in 2011 and I know guys who have done the race, but having someone take the guess work out of logistics is a huge help. Likewise the fact that Ken sets up a spread for Ironman Widows/ Widowers, in a comfortable environment helps keeps spectators occupied and can give them people to chill with or find other activities to do with while their athletes do their thing, helps cut the boredom for spectators.<br />
Fourth, it's in the middle of the summer. Not that this is huge issue but part of me would like to cap my season with an Ironman. This race would fall dead center, as I would like to race in September as well.<br />
The fifth, not that it's a huge worry I mean I'm fast but there are some real speed demons out there, but what if I have a bangout day and I make Kona. I always joked that I would just sell my kidney and go but what if I punch that magical ticket to the Big Island? Do I say yes like the 20 something year old kid without a care in the world? Or do I respond as a mature and responsible adult and decline something that I've wanted for so long, because I have other long term goals to focus on? Florida I would have a year to save up and plan, Louisville I've got 8 weeks and when Mike Rielly is taunting you with that paper all bets are off. <br />
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The pros to Louisville are also numerous. The first is I know the course. Sometimes knowing what to expect is a benefit. I know the temperature is between BBQ and Broil, I know I need Salt tabs, I know I need to training in long sleeves to acclimate. Likewise knowing the bike course I know where I could take risks where to hammer and where to ease back. I know that the Ohio River is not horrible and to get in line at 4am to have a Primo swim position. I know to hydrate and *gag* drink Perform on the bike. I know to build the run and cool the engine. Getting the unmerciful crap kicked out of me by this race in 2011 was a valuable learning experience and I plan to use that to my advantage.<br />
Second, flights to Louisville are reasonable. I can book with Southwest, American, and most of the major carriers. I know I'll get into Louisville at a relatively cheap and relatively easy. Likewise it's a quick and cheap cab ride from the airport to the hotels.<br />
Third, is it is easy to walk around Louisville. Most of the hotels are in downtown. Fourth Street Live is less than 10 blocks from where I stayed last year. I can easily walk/ run to the swim start and train on the river walk. The YMCA is close and honors the AWAY program so I could get swims in. There are lots of dining options close by and there are bike lanes and fairly decent motorists, getting around is not an issue, and unless I was leaving the city no need to rent a car.<br />
Fourth, the swim is not wetsuit legal, feel my wrath lovers of neoprene.<br />
Fifth, running in city means the roads are well lit ( if out after dark), there are large crowds of spectators, and no desolate stretches, which is motivating. Likewise it means there is plenty for spectators to do. Likewise the sun is still out until 8PM in August so if I finish in 13 hours or less it will be in daylight.<br />
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I have a lot to consider going into 2013, all I know is will be doing an Ironman, it will be in the South, it's just where and when.<br />
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R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com1tag:blogger.com,1999:blog-2300276248416580519.post-5314553419478693352012-10-14T22:37:00.000-04:002012-10-14T22:37:18.650-04:00ING Hartford Half Marathon race reportOk this year I had wanted to do the Hartford Marathon. A last minute entry into the Chesapeakeman Skipjack led to a lack of marathon run training going into early October. After some conversations with my girlfriend and assessing my training; the full pull just wasn't in the cards this time around. I crushed out the mileage to do a half marathon and then some so I decided to "half ass Hartford." Part of me still felt like I was wimping out doing the shorter option especially when I went to the expo with my sibs to pick up my bib and goodie bag, but I figured if I was going to do the half then I was going to throttle it.<br />
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My PR at the distance was a 1:34 split in the 2009 Hartford Full Marathon , since then the best I was able to muster was a 1:38 at Savin Rock in 2010, I figured with the way I had been running in my half ironmans this year and with my Macca-esque chase down of Josie in the Chesapeakeman race ( where I made up 9:50 or a 10:00min deficit on the bike during a 10 mile run.) I was hoping for a sub 1:35 day, maybe even sub 1:30.<br />
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Race morning came early and it was cold. Steph and I drove into Hartford and when we made it to the Aetna garage the temperature was a balmy 30F. All week some of my friends racing with me from the Y tri club asked me what cold weather gear I would be racing in. When I responded a singlet and gloves I got the typical response of "you're nuts." I had a long sleeve tee in my bag but I had raced in colder without one so I left Steph to unsuccessfully find a portolet. I did get a mini warm up in and figured I'd be fine. So I ditched my wind pants and long sleeves with the World's cutest gear sherpa, and made my way to the start.<br />
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As we queued up I looked for the 1:30 pace group and saw it was on the other side of the Orange netting separating the seeded runners from us Barbarians. In my haste to register I forgot to mention my race time and get a seed card. (For the half athletes looking to run sub 1:45 are placed with the elites where in the Marathon only runners who can break 3 hours are seeded.) Luckily I was right behind the divider and when the volunteers moved out of the way and took the fencing with them I was able to find the 1:35 pace group and got in front of it. About this time a guy named Pat in a black sweat shirt and tights came along side. "How fast you looking to run?" he asked "1:30" replied, "Good I'll pace with you." We started developing our plan of attack as reps from ING, the State Police and Hartford Chamber of Commerce talked themselves up on the PA system.We were then joined by an elite looking chick with a nose ring and lime green shorts, I didn't catch her name but she joined the "unofficial 1:30 Pace squad." Essentially if the three of us could stay together we would go under 1:30.<br />
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The gun went off and the carnage began. The Half and full start together so the beginning of the race is mass pandemonium. runners with different paces and goals clogging the streets. Pat, green chick and myself darted through the crowd. I tried desperately to keep with them occasionally I was able to surge ahead. We hit the split mark about mile 2 and the marathon runners broke off and there was a lot more room to maneuver. I looked at Pat when we went through the first aid station. "I think we cooked that first mile." He nodded but was keeping the pace. As we made our way toward West Hartford he and green chick were history and I was left on my own. In my head part of me was like "well looks like I'm going to be running another 1:40ish half." I looked at the split at 3 miles 19:55 I decided to try to find a runner up the road and keep them in sight. The only one that had been consistently in front of me was a chick in a bright purple Block Island Sports jersey. So she became my first pacer. By mile 4 I looked at my watch and I was still going sub 7 so maybe 1:30 was still possible. I tried to focus on the fading runners to find targets I could catch and pass. I ran through one cheering section completely oblivious to anyone but the guy/girl I was trying to reel in. Mile 5 was slightly above 7 so I need to pick it up for mile 6. We went through the ING fan zone in this mile and as tacky as it sounds it actually was motivating. Having the screams of 100 plus fans can definitely get you to light the fire under your ass. I went through mile 6 in 6:44 then mile 7 in 6:47, I was starting to get passed by droves of runners but as I checked my splits it was because they were speeding up instead of me slowing down. Mile 8 was a little slower a 7:02 but it went slightly uphill and when we turned into Elizabeth park for miles 9 I managed to bring the pace back down as it was down hill but at mile 10 I was back above 7 minutes. I decided to push because I saw I went through mile 10 in 1:08, if I could hold 7 min miles 1:29 was do able. Mile 11 was our last in West Hartford as we made the turn onto Farmington Ave. I had tried to keep pace with Roger from HEAT ( Josie and I had raced with him at Chesapeakeman.) and it helped as I had gone 6:45 but now my quads and hamstrings were beginning to scream. In my head I kept saying to myself "must go faster." There were no mile markers so I didn't know how close I was coming to the finish. We ran past gas stations, the cathedral, various shops, and more guys saying "you're almost there" than I care to count but it wasn't until he hit the train station that I knew we were almost there. I saw the the barriers and the mums in the dividers start, I saw the arch and I looked at the watch it was just hitting 1:29:30. I pushed and hit the line just after it crossed 1:30. No crazy arms in the air, or fist pump to celebrate, just a click of the watch and a well deserved PR official time was 1:30:28.... about 4 minutes faster than my 09 marathon split and 7 minutes faster than my best straight half.<br />
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I grabbed some water from the massive fountain and my foil blanket from the volunteers and made my way toward the far end of the finish chute. I saw Steph and we met up. She handed me my long sleeve T shirt and turned my foil blanket into a kilt. Doug from the Waterbury Y tri club came over, he had gone a little slower than expected but a 1:35 was still a PR for him. Alexei came in a few minutes later pulling a 1:38 on a sore knee in his first half. All in all it was a good day. Now I have a few short road races coming up and 2013 to plan.<br />
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R.D.<br />
<br />Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-67256966549909857622012-04-27T13:59:00.000-04:002012-04-27T13:59:48.474-04:00That light in the distance ain't the sun.. it's the A train.That's how I've been feeling the last few weeks. Rev3 is about 6 weeks and counting away and I've only done one 50+ mile ride.<br />
running is coming along steadily and I've really felt motivated in the tempo runs I've done over the past few weeks. I've consistently been putting in 20 mile weeks, so while I'm not in Ironman or Marathon Shape yet a sub 1:50 half marathon split is definitely going to happen and if I have energy after the bike I might be able to break the 1:40 barrier again.<br />
The swim is, as always, my strength. I've been putting 10k yards a week for the last month so I know I'll be in good shape out of the water. <br />
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<a href="http://2.bp.blogspot.com/--ggLDz3VBDs/T5rYtmYg73I/AAAAAAAAAy4/_oWaYNWEvpw/s1600/smallbike_pa.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/--ggLDz3VBDs/T5rYtmYg73I/AAAAAAAAAy4/_oWaYNWEvpw/s200/smallbike_pa.jpg" width="169" /></a>The last two weeks have shed new light on why I have had a love hate relationship with the bike. Two weeks ago on went on a training ride with Alexei , Rinaldi and Neil. I was doing fine on flats and down hills. When we started the climbs my lower back would start flaring up as soon as we hit the inclines, and I was dropped like a bad habit. I had tweaked my bike seat during the winter so I wouldn't be so squashed on my aerobars.<br />
<br />
But after hearing comments like , "Dude it looks like you're planking."
and losing 5-10 minutes to the group on every climb. Apparently it
backfired quite literally. My back was doing all the work while
climbing causing my relatively short rides to be painful ordeals. The thing is even before the tweak my back's always acted up on rides. I've heard the <br />
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Last week after taking some of Rinaldi's comments into account, I moved my seat radically forward and pulled my aerobars back to try to find a more powerful climbing position. Well while my back was taking less stress, my bike handling went the way of the dodo. The Stomper felt like skittish when I hit the brakes and did not want to corner. So I put my seat back a little bit further almost to the point where it was before I did my original adjustment and I have the areobars back but not to the extreme last week. I'm hoping that I can find the happy medium between bike handling and climbing power.<br />
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A friend has offered to take me for a bike fit, while I hate having to get help from others just because I hate feeling indebted to people likewise it will be at least two weeks before I can schedule any time to get it done. But if it can help me unlock my potential and get me to like riding again I'm all for it because I'm starting to get sick of my reputation of leading the swim, getting dropped on the bike, and despite valiant runs being too far back to be a factor. But for right now I've got to keep making temporary fixes hoping I can stop the bleeding, and get myself into a powerful yet comfortable position before I can see the experts. So that's where I stand right now. I need to bike more but I need to bike comfortably so my other sports won't suffer and I can bike more consistently without having to take 1-3 days to unlock my back.<br />
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So here's to hopefully better rides<br />
R.D.<br />
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<br />Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-37061514184468142842012-03-03T14:17:00.004-05:002012-03-03T14:59:23.526-05:00Might this be the next thing from the wonderful minds of WTCDoes the high price of Ironman races have you down?<br />Have you taken out a 3rd mortgage on your house to get to Kona?<br />Are you tired of using your hard earned savings to put you bike mechanics grandkids through college?<br /><br />If you've answered yes to any of these questions have we got the Ironman Officially Sanctioned product for you Introducing the<span style="font-weight: bold;"> Ironman R</span><span style="font-weight: bold;">ewards Visa Card</span>!<a href="http://2.bp.blogspot.com/-3OBJrajWQCE/T1JxI6AGVII/AAAAAAAAAyo/effuTJnxv9s/s1600/visa-classic-credit-card.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 206px;" src="http://2.bp.blogspot.com/-3OBJrajWQCE/T1JxI6AGVII/AAAAAAAAAyo/effuTJnxv9s/s320/visa-classic-credit-card.jpg" alt="" id="BLOGGER_PHOTO_ID_5715755274909144194" border="0" /></a><span style="font-weight: bold;">The Ironman Rewards Visa card</span> is the perfect solution for the cash strapped triathlete. If you have grade AAA+ credit, never been late on a payment since you owed dues in cub scouts you will qualify for our low monthly rate of 28%APR ( rates for lower tier credit can vary from 35%-1265% APR daily.) Plus it's the official card of Ironman. I mean come on can you deprive your M-dot engraved wallet <span style="font-style: italic;">the</span> M-dot engraved credit card.<br /><br style="font-weight: bold;"><span style="font-weight: bold;">The Ironman Rewards Visa</span> actually rewards you for signing up for Ironman Races by keeping your interest rate at it's current rate.<br /> <span style="font-size:85%;"><span style="font-style: italic;">( using your</span><span style="font-weight: bold; font-style: italic;"> Ironman Rewards Visa Card</span><span style="font-style: italic;"> to sign up for non-WTC sanctioned races may result in interest penalties, revocation of credit privileges , and our legal dream team suing you and our competition's race directors for all of their earthly wealth and possessions ...yes you heard us we're going to go scorched earth on you , we will MESS YOU UP!!) </span></span><br />Likewise for every Ironman Race you sign up for we will throw in a second race T-shirt for a nominal fee.<br /><br />I know what you're asking? What if in this crazy economy I'm not able to make payments or I lose my job and need a payment plan. We here at the Ironman Visa Rewards program have a very skilled collections and debt management squad dedicated to getting us our money...I mean getting you back on track. Our collections process is very simple you pay or we will send our collections team to destroy your gear, burn you home or hold your family for ransom until we get our money.<br /><br />I know what your saying sign me up, so what are you waiting for pickup your M-dot engraved phone and call today and the<span style="font-weight: bold;"> Ironman Rewards Visa Card</span> can be yours.<br />.<br /><br /><span style="font-size:85%;"><span style="font-style: italic;">Disclaimer: This product is not really sanctioned by Visa, Ironman, World Triathlon Corporation or Providence Equity Partners. This is not a real product just a parody created by a broke college grad. Please Don't sick your legal dream team on me. If you are going to sue me all I own is a laptop and a car and if you really want an 02 Subaru Outback with over 220K miles on it I'll toss you the keys. Hope you all got a laugh out of it.</span><br style="font-style: italic;"></span>Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-88566839992220048382012-02-23T20:37:00.003-05:002012-02-23T21:15:08.779-05:00The Season's taking shapeWell Tuesday night was the Greater Waterbury YMCA Tri Club kick off meeting. Among other events going on that night was a raffle for free entries into the Rev3 Quassy Half and Olympic, The Pat Griskus Sprint and Olympic and the Hopkins Inn Triathlon at Lake Waramaug ( essentially the revival of the Lake Waramaug Tri on the original route.)<br /><br /><a href="http://1.bp.blogspot.com/-aSUp1k1Hz1U/T0bsRjGmWcI/AAAAAAAAAyc/oT9HESV4CHY/s1600/raffle3.jpg.gif"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 287px;" src="http://1.bp.blogspot.com/-aSUp1k1Hz1U/T0bsRjGmWcI/AAAAAAAAAyc/oT9HESV4CHY/s320/raffle3.jpg.gif" alt="" id="BLOGGER_PHOTO_ID_5712512963590904258" border="0" /></a>Let's cut to the chase my luck at raffles still sucks and I came up empty handed granted I really could have used that entry into Rev3. I was able to register for the Griskus and Waramaug Sprints with a one night only discount. So my season looks like this so far:<br /><br />June 16 Patriot Half East Freetown, MA<br /><br />July 11 26th annual Pat Griskus Sprint Middlebury, CT<br /><br />July 21 1st Annual Hopkins Inn Tri Washington, CT<br /><br />My hope is to register for Rev3 Half Quassy before entry fills up so hopefully that will be part of next week's pay well spent. As mentioned earlier all New England race directors decided to front stack all of their Olympic distance races before Age group Nationals in Vermont. So I'm not sure if I'll be doing an Oly this year. I've thought about Rev3 Old Orchard Beach but if I'm going that far North I'd rather race a half. If Quassy fills up then I'll definitely do Old Orchard as I want to do at least two halves this season, and if I have the cash and play my cards right, a full iron distance race to finish off the season.<br /><br />Next year I'm hoping to either go back to Louisville or another WTC sanctioned event to try to punch my ticket to the big dance, but this year is going to be trying to rebuild to the level I used to be at. When I was hungry, when I could eat lightning and crap thunder, when my goal was clear, Big Island, Pro Card, Big Results. While the pro card maybe a stretch ( more of like a stretch, long bike ride and a plethora of performance enhancing drugs...I mean natural and legal supplements.) I'm hoping for some big results to get me moving in the right direction.<br /><br />Training's been pretty consistent, the run miles are still a little low but I'll be putting up some big numbers in the next few weeks. But so far I have three races. They are pretty fast courses with pretty stacked fields so the training needs to stay consistent and my attitude needs to get back into that "I can do it because I'm hot fire. And I'll school your ass like Macca" mode instead of the "I'm a whiny coward trying to survive." mode. That's going to be the hard part.<br /><br />R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-75405605478554057432012-02-19T16:43:00.003-05:002012-02-19T21:24:46.543-05:00Welcome back to the freezerWell today I decided to put tires to pavement. The temps were near 50F and Steph had left early for play practice so I had the afternoon to myself. Since the weather was nice and I had noting better to do I unhooked the Stomper from the trainer and went out to Middlebury. I hadn't ridden outdoors in Winter since 2009 so I dugout my tattered pair of wool socks and threw another pair of cycling socks over the top hoping that they would keep my feet warm as the only cycling shoes that had decent cleats were my tri shoes. I kept the route simple and did two loops of the Griskus Sprint bike loop. I took the first loop pretty tentatively as I focused on bike handling. It wasn't too windy and once I knew where the sand and pot holes were I was able to open it up. The S-curve at mile 3 and the turn on to Tomilson Rd at mile 4 looked like someone had dumped sandbags down, but there was still enough of a path that to fit the bike safely through. The fact there was very little traffic also helped. I did have an issue with the censor on my bike computer shaking loose on the second loop after hitting a pothole, so a mile and a half of the ride wasn't recorded. I was surprised I didn't bump into more riders but there were several runners. I finished the 20.50 ride in a little under an hour and a half averaging about 15mph. Not fast by any means but not bad for my first outdoor ride since August.<br /><br />I got back to the car and threw on my Newtons and went for a 5k run down the Griskus Sprint Run course. I kept the pace moderate and I could feel that my feet are adjusting to the Newtons. I'm not ready to tackle any 10 milers yet but I have a feeling if I'm able to get through the next two weeks doing short runs between 3-6 miles I'll be able to get back into the high mile high speed runs. This week I've got some tough workouts on tap in the pool and on the trainer<br /><br />RDBob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-24548180641204805712012-02-18T15:38:00.003-05:002012-02-18T15:54:19.465-05:00First run in Newtons and other training talesWell yesterday I took my Newton's out for their first run. It went pretty well but until I fully "break in" the shoes I'm going to have to keep the miles low. I could really feel the lugs when I was going downhill, but not so much on the flats or going up hill. It also allowed me some time to reflect on my stride. My left foot seems to already land on my midfoot, where on my right foot I could still feel the lugs and it tends to pronate a little more. I know that as I get used to the shoes and my mileage increases, my stride will improve and I'm confident that my run splits will get faster this year.<br /><br />I've also started getting back on the spin bike. My bike leg is what needs the most improvement and I'm hoping that I'll be able to get my cycling back to the level it was at in 2008 and 2009. The set that has been the most use to be has been 4x5:00 in big cog on the front with my 15 tooth cog on the back, working on getting my cadence up and building my endurance.<br /><br />My swimming is back up to about 4000 per practice and the triathletes I'm coaching are improving and building up the yardage . that's more info for another post but so far I'm thinking that 2012 will be a good year.<br /><br />R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-39615994511591350572012-02-10T11:08:00.004-05:002012-02-10T17:21:33.088-05:00Back to the Pat...<a href="http://www.sunmultisportevents.com/Patriot_Half.htm"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 189px; height: 125px;" src="http://1.bp.blogspot.com/-9v2QwefdWpo/TzVBklYfIhI/AAAAAAAAAyE/-26_BBFqVU0/s320/logo-patriot.JPG" alt="" id="BLOGGER_PHOTO_ID_5707540199527883282" border="0" /></a><br />Well I've signed up for the 2012 Patriot Half Iron in Freetown, MA on June 16. This will be the first time I've competed there since 2009, which was probably one of the best years for me competitively. While I was going through it 09 seemed to be an off year but looking at it in hindsight, it was the last year I sort of had some stability in training, work schedule, and life in general. Now things have started to calm down again, and while last year was a little over ambitious and I am trying to focus on getting myself back into hard core competition, and every year that I've done the Patriot good things have usually followed.<br />This year will be different than when I enter the Pat in 08 and 09. In those years buoyed by strong results in the previous year's tris I went into the Elite/ Open division to try to compete for a check...and promptly got smoked on the bike. 2008 actually went well I carried the #1 bib and set the day's fastest swim split. In 2009 I had a gearing miscue on the bike so I sort of fell out of contention pretty early indeed<a href="http://speedyspeedracer.blogspot.com/"> Speedy Claire</a> was able to cross beating Bobby off her bucket list ( although I asterisk this as she was only doing the aquabike and didn't have to hold me off on the run.) granted I did throw down a pretty nasty run split, which would have put me higher up overall if I threw down my typical 2:45 bike split instead of a 3:00. This year I entered as an age grouper only because the competition has gotten exponentially harder, Karim from the Waterbury Y tri club won the 25-29 AG last year throwing down a 4:35 the best I did here was 4:55 with a short swim and speedy run in 2009. So my goal is to go under 4:45 and hopefully show myself as a serious competitor instead of a survivor like I was last year at Providence and Louisville.<a href="http://4.bp.blogspot.com/-fAMTgrIk2go/TzWViG98xuI/AAAAAAAAAyQ/tYk3_2rpDgo/s1600/PVD%2B70.3.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" src="http://4.bp.blogspot.com/-fAMTgrIk2go/TzWViG98xuI/AAAAAAAAAyQ/tYk3_2rpDgo/s320/PVD%2B70.3.jpg" alt="" id="BLOGGER_PHOTO_ID_5707632515980510946" border="0" /></a>So the game plan for Patriot this year is to work the bike and the run. I'll still swim 3x a week but since I know I'll be able to do a sub 30 swim split pretty easily I won't have to throw doen the 5200yard death workouts I did for Ironman. 3000-4000 yards per workout should be plenty, granted they should be a quality 3-4k. My running is coming along and I'm hoping the Newtons will add some ammo to the tool kit. The bike is where I need to put my work but it's hard. Most coaches state that you need to do at least 100 miles a week to show improvement and at last check I still have a 9-5er, rent to pay, a relationship to maintain, so going out for 3x50 milers a week maybe out of the cards especially if i want to keep a job, keep the girlfriend and keep a roof over my head. So I may have to resort to the trainer and Good ol' coach Troy and Chris Carmichael shouting at me to get out of the saddle and try to unleash my inner Lance. So 2012 is starting to shape up after the Waterbury Y tri club kickoff and raffle on Feb 21 I'll have a better idea of what my season will look like.<br /><br />RDBob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-28817635075883295362012-02-02T18:57:00.002-05:002012-02-02T19:15:14.206-05:00Two Steps away from being one of the cool kidsA few years back I had posted that the "cool kids" roll into triathlons with their Garmins, Blue Seventy Helix Wetsuits, rolling on their Cervelo P2s, with their Newtons. Well as I look the soles at my rapid wearing Pearl Izumi Syncro Fuels I realize that part of my income tax refund is going to need to go to running shoes. So I'm thinking about biting the bullet and buying Newtons. For years I've been tempted but I've decided not to spluge on them, but after analyzing my gait I think that Newtons maybe a wise move. I normally land on my mid foot with a little bit of heel landing as I fatigue. I've heard good reviews by some of my teammates and training partners at the Waterbury Ymca and I think that it might be time to get one step closer to becoming *gasp* one of the "cool kids." Does this mean I'll be rolling into a transition near you on a cervelo, texting on the newest i-phone trying to synch it to a garmin, while discussing how I'm better than half the people showing up to do battle and that my cerevelo that is factory speced like the other 200 in Transition is superior. Please I don't think I'll ever be that cocky, besides, my first smart phone and carbon frame are still a promotion and multi bonuses away. But if drinking some of the Newton Kool-aid might help me throw down a better run split, then hey I'll sip away.<br /><br />RDBob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-59439951082819346222012-01-19T23:55:00.003-05:002012-01-22T00:34:56.024-05:00Finding the mindset"that's why you see me walking round like nothings bothering me even though half you people got a fucking problem with me."- Eminem from "Till I Collapse"<br /><br /><br />In 2001 Peter Reid was sitting on his duff growing a beer gut after falling from the pinnacle of the sport. His former coach tossed him a tri mag with a training plan for completing your first Ironman highlighted , essentially stating don't let your melt down in Kona be the way you went out. Get back to what the sport is supposed to be: fun and a personal challenge. In October 2002 he finished second in Kona and a year later won his third and last Ironman World Championship.<br /><br />On a more minor league scale ( I am nowhere near the league of Peter the Great) this year I was thinking of skimping on some races, just going through the motions of keeping in shape and getting some fitness back, until I bumped into one of the younger athletes from the club: My friend Chris Rinaldi. Chris and a mutual friend John Corbo remind me a lot of the way I used to be. Fire breathing warriors out there having fun and pushing themselves to the limit. The word can't doesn't exist for them. Sure there are going to be bad days but you just take them for what they are and keep going. As I shot the shit with Chris as he was finishing up a treadmill session it was amazing to see how he's progressed. 2 years ago I bumped into him and Corbo on a training ride and Alexei and I were giving them tips on training and riding. Now they're kicking ass and taking names dominating the 20-24 age group. As I talked to Chris I asked him about his goals for the season. He rattled them off: make nats, have fun doing it. We talked about finding sponsors and how he and John have racked up quite the group of backers and followers. We talked of races where the courses were fast, the podium spots obtainable and the post race beer plentiful. It helped me get back some prospective.<br /><br />Louisville had been painful in more ways than just physical. I had gone in broke, and mentally out of it as my grandfather had died the week before I was due to fly out. My grandfather was one of the guys who didn't look at me like I was crazy when I said I was going to New Zealand for a second time in 2009 . Likewise he had shown up to every track meet in High School, rain, wind, snow, cold it didn't matter, he was there. When I went into Louisville I had spent most of the money I had tucked away for the race on getting my sister to the funeral from Rhode Island, as well as picking a set of new clothes for the funeral, and eating out because my heart just wasn't up to cooking , or essentially doing anything. Add to it one of my friends I was supposed to meet down there had been dragged on a last minute trip to Chattanooga and then a hurricane kept my friend Adam from being able to fly out it just added to the dark cloud over my head. My mind hadn't been fully in it Louisville, yet I still finished but I didn't have anything left to give for the rest of the season.<br /><br />After talking to Chris and seeing his passion it's reignited my flame. My training has been harder and more consistent, and I've felt better doing it. I'm actually looking forward to the season I'm going to race a little more locally and put my Kona dream on the back burner for the season, I'm going to focus on going hard and building up my street credit. In 07 and 08 I raced like a rock star, and I want that feeling back. In 07 I wasn't worried about placing and in 08 I knew I was capable and 09 well 09 was still an ok year but it was an introduction to the real world. 10 and 11 I let the real world kick my ass, that ends in 2012. Do I think I'm going to pull a Peter Reid and win Kona in 2013...well stranger things have happened but winning in the 25-29 age group would be equally gratifying.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-22618013025032945102012-01-11T22:42:00.003-05:002012-01-11T23:17:11.057-05:00Getting backWell the last few days have been spent trying to get my body back into racing shape. I had some vacation time left from last year so I took an hour and a half from the office and went for a 7-8 mile jaunt through Wolcott and the West end of Waterbury. It wasn't my normal old 8 mile town loop but it was still pretty decent. Last night I did a 30 minute session in the weight room before hitting the pool. Now given that I'm recovering from a head cold and my last swim was over a week, my form and fitness were pretty ugly. I mean snot rockets and gimped elbows ugly. My arms were already tight from 3 set of TRX Press ups with Kettlebell deadlifts in betwwen. Followed by squats, with push ups between sets with inclined dumbell fly presses, with triceps presses between. Round that off with 100 crunches/ situps and ball work and I had already put in a stellar workout. I managed to warm up with 600 swim 600 pull and 10x 50's drill swim with a 200 kick. My main set was a brutal 3x500's on 7:00 which was quickly bumped up to a 7:15 interval as I was coming in just over the 7 minute mark. Afterward I felt just utterly annihilated.<br /> So today when my alarm rang at 5:30am I promptly countered with the snooze button. I decided to request some of my left over vacation time to try to get a run in while there was still day light. Since my parent's car is in the shop they borrowed mine to try to take care of some of their running around, hence I started my run from my parent's place. I managed to come up with a solid loop granted it was a little traffic heavy. I don't know what it is with running in Wolcott but it just seems different than running in Waterbury. It's not as congested, there's a little more space on some shoulders, not enough on others. While the city has some pros (sidewalks, streetlights.) there was something that made running in Wolcott just seem a little nicer ( granted nearly half my run was through the East End of Waterbury.) maybe it was that I was familiar with that side of town or the fact that the only people really out were other crazies like myself trying to get their runs or walks in before sunset. Regardless I managed to get it done in 1:12 which is making me think my route was closer to 8miles than 7.<br /><br />Tonight I coached my swimmers at the Waterbury Y. Only Lori showed and I ran her through technique.She's bit the bullet and decided to do Timberman, so my goal is to fix her stroke and get her pool workouts to average between 2000-2500 yard. One of my swimmers from last year and her husband came down. She's currently going into her 5th month of pregnancy so killer workouts have been replaced with "however many laps I can get in." Since the rest of my crew wasn't there and Lori was done by 8:15PM, I decided to do a beat the clock 3000 yard workout. It wasn't too bad but it did make me realize how far I have to comeback. My main set of 10X100 yards on 1:25 was brutal in that from 100 #4-10 I was just coming in under the interval. I was pretty proud that I was able to finish the whole 3k in just over 45 minutes, as the pool was closing.<br /><br />So fitness is starting to comeback and I'm trying to harness that "a day without a workout is a wasted day philosophy" that I had in 2008-09. Things are starting to comeback into place and hopefully after few weeks of steady solid training I'll start seeing some results.<br /><br />Happy Training<br />R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-19633947887128550682012-01-08T12:42:00.003-05:002012-01-08T13:23:44.774-05:00Trying to plan a season"Perseverance is not really a strength for me. I'm just too stubborn to give up."<br /><br />Well as I sit here and type this out I'm trying to plan my season. So far there are no WTC races on the schedule. Initially I had thought about going back to Louisville, and getting some revenge on the run course ( I think I my have muttered something about burning it to the ground and scourging the earth with salt while the RN's were pumping me with fluids in the med center.) but upon looking at logistics any races that I would have to fly to seem out of the question in 2012, not saying that won't change but a $600 entry and then all the logistics of booking hotels and transport are looking too expensive and too much of a hassle this year. Despite the fact the clock is ticking on my Kona goal, I'm going to take this year to rebuild my wallet and my body before I commit myself to an assault on a spot, I figure 2013 will be the year to do something crazy again. So this year I'm looking at doing mostly Olys and Halves and maybe a non WTC full if I have the cash. I know Chesapeake Man is held in late September on the same course as Eagleman, and it might be a flat, fast, test of strength to see if I have my groove back.<br /><br />So my ideal race schedule will mostly be of local events so here's the plan:<br /><br />June is Hell month:<br />I'm hoping to take advantage of my Volunteer Discount and race the REV3 Half at Quassy on June 3. Likewise I'm also hoping to get a slot at the Patriot Half in East Freetown, MA on June 16as I always seem to have good races there. Steph and I are then heading up to Maine for a week so I start cutting my training back a bit. If the Patriot is full the Griskus Olympic is my back up race on the same weekend.<br />2 races this month either a monster half and a fast half or a monster half and monster Oly.<br /><br />July is going to be short races.<br />I'm thinking about the KIC It Olympic on July 1 in Stamford, CT. Then the staple event of my tri career the Pat Griskus Sprint on July 11. I'm considering the Lowell Olympic on July 29 to finish out July on a high note.<br />3 Races this month.<br /><br />August is a toss up month:<br />Ideally I want to do REV3 Half Old Orchard Beach on August 26th but if my budget is running tight I may opt for the Park City Mossman on the same date. Likewise I haven't raced the Niantic Bay Sprint in years and I love the course so I'm hoping to gain entry there as well.<br />In total 2 races this month.<br /><br />September<br />In a perfect world I'll do Chesapeake Man on September 29 to closeout my tri season.<br /><br />So I'm shooting for 8 races but like everything else in my life these are subject to change. I know I'll do at least 5, and those are the Griskus Sprint, REV3 half Quassy, Niantic, either Griskus Oly or Patriot, and either Rev3 Old Orchard or Park City, and even that's a pretty strong season. So hopefully the Income Tax Fairy will be good to me and I can put that refund to good use and have a little left over to fund this.<br /><br />R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-91907180891543259682012-01-02T22:50:00.002-05:002012-01-02T23:18:30.562-05:00He's backWell, the last time I posted on my blog was back in August after my sort of anti-climatic race at Ironman Louisville. Essentially I went into the race feeling mentally and emotionally beat. My grandfather had passed two weeks before it and essentially all the stress of the last few years had sort of reached a breaking point. Since my hayday of blogging back in the 08 and 09 tri seasons, my posts have been fewer, mechanical, and have had sort of a negative twinge. So I could do a quick recap of what's happened in the from 2009 until now:<br /><br />I've been left homeless three times.<br />Gotten myself into a committed relationship with a great girl.<br />Tried to get into a US Navy officer program.<br />Left the nest and gotten into a room to rent/house stay situation.<br />One my biggest motivators has passed on.<br />I've become a "coach" for some of the swimmers of my local Y's tri club.<br />I've become a board member of said tri club.<br />Suddenly found myself on the outside trying to get back into the insider tri scene.<br /><br />The past few years have been hectic as I have a real 9-5er which sadly is not paying near what I thought it was going to be, so I'm finding myself debating what the next career plan should be. Likewise since I do have a lady in my life the next part of the plan is where am I heading. I know in the past I've thought about moving out west or out of the US, but when you bring someone into share your life sometimes there needs to be compromise, and you aren't able to drift as easily. Likewise on the career front I'm torn between what I should do. Do I continue in banking? Do I take a gamble on education? Do I go into sports medicine like I batted around a few years ago? I'm 26 I'm not getting any younger and when I'm looking to the future I know I don't want to be in Connecticut working an entry level job , being first responder to every family crisis that comes along, not that I hate my family but for the last few years it's just been sort of surviving crisis to crisis and it's just getting old. Likewise my racing has suffered because despite the fact that I did a 70.3 and a full Ironman last year, my training has sort of been going through the motions and not really pushing myself like I used to do. I mean in early 2011 I was really training hard and starting to get my groove back but as time has been going by I've found myself lacking for energy, skipping workouts and just sort of muddling through as I've been letting life get the better of me. I'm hoping 2012 will be a step back toward 2008 and 2009 where I was training well and was looking at the future with an sense of hopeful optimism instead of the fear and dread which have marked the last few years. So hopefully I'll have some more blog posts this year and I'll be able to get my lazy ass back into shape so I can compete for a Kona slot in 2013 and beyond. So a fresh slate has been made and a new beginning has dawned. Fuck the Mayans! Let kick this pig! Because the only Apocalypse that's occurring this year is the restructuring of the 25-29 Age group with my name moving back to the top of the list.<br /><br />So Game on 2012.<br />R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com1tag:blogger.com,1999:blog-2300276248416580519.post-64608856756730647112011-08-31T12:03:00.002-04:002011-08-31T12:10:30.833-04:00Ironman Louisville Race Report<span lang="EN">
<br /><p>Ironman Louisville turned out to be my hardest earned triathlon finish. The day started with high hopes and expectations and ended with gratitude for the volunteers and the ability to finish a race when I could have quit many times.</p>
<br /><p>The swim went pretty well other than the news that one competitor had had a massive heart attack only 300 yards into the 2.4 mile swim. I managed to hold a pretty consistent pace and managed to swim a 59:47 not too slow but not as fast as I have done in other races.</p>
<br /><p>The bike wasn’t too bad. I took the one “screaming down hill” at a pretty conservative pace although I kick myself now because I definitely could have taken a little more risk on it as the turns were gentle sweepers and the pavement quality was “bad for Kentucky” but pretty damn smooth by New England standards. The rest of the ride went pretty well. I would kick into the low ring on the climbs to try to save my legs for the run. I was hydrating well and had to stop to pee and adjust my aero bars at the 65 mile mark. I had decided to bring all my own hydration with me this go round as I had a bad experience with Powerbar ® Perform at Providence 70.3. So I used Gatorade to get me through the bike course and water and Clif shot bloks when I ran low. I did pop 3 salt tabs but since I had never used them in training I didn’t know how many to take and how often. I kept leap frogging with this chick Christine, know for her signature grey/ black cervelo and tri suit but electric pink heart rate strap. Things were going well at this point my legs felt good except for a slight cramp in my big toe on my left foot, but I figure it might have just been rubbing against my bike shoes. I hit T-2 in about 6:22. In T-2 I look down at my foot it wasn’t rubbing and I didn’t have any med tape. A volunteer offered to get me some but I figured I would be fine if I ran in socks. I peed and got sunscreen and took off on the run.</p>
<br /><p>The run went according to plan for the first 10 miles. I was holding between 8-9 minute miles and was on pace to run yet another sub 4 hour marathon and finish in daylight like a rock star. Every aid station I was doing my usual ritual of taking coke, water, sponges, and ice. I was passing a lot of people and was feeling amazing. I passed Christine at the 6 mile mark and made a comment along the lines of “ Hi I’m Rob from CT you may remember from such horror films as “You again” and You again the sequel.” “ She laughed and made a comment that I was flying and at this point I was feeling pretty damn good. In the words of Macca “ The nice music was kicking in and I was dancing through the lava fields.” feeling a Kona slot might be within reach. </p>
<br /><p>The big toe on my left foot started acting up around mile 9 with a pressurized ripping, pinching kind of pain. Like my toe nail was rubbing against the toe of my shoe. At mile 12 the pain became too much to run. I figured I would walk to the next aid station to patch my foot up and then I could continue my run and still keep my daylight finish streak alive. Well the next aid station didn’t have a first aid station so I figured walk to the turn around, get patched up and leave this two mile speed bump behind me. I had tried to run walk but I could only go maybe 100-200 feet before the pressure on the balls of my feet became too much. I grabbed my salt tabs from my special needs bag and wolfed down 3 of the five in my pack. On the turnaround I hit a pot hole and my feet still hurt the pressure on the big toe had spread to the big toe to my other foot. I took my shoes off and walked half a mile to the next aid station. It helped as it relieved the pressure. I stopped at the aid station after the turn around and asked for a band aid and some tape as my left toe hurt a lot worse than my right ( which was a manageable annoying throbbing instead of the “I think my toenail is going to explode out of the mesh at any second” kind of pain on my left toe. ) The volunteers at this aid station were wonderful. I munched down some pretzels as I patched my surprisingly not bloody toe. One of the volunteers noticed my socks were soaked from my sponge, ice, water, routine when I was going mach 1, so she gave me the socks off her feet and got me back on the road. I started feeling a little better and figured maybe I could run again. I picked it up and started to hit my stride again taking pretzels and coke at the aid stations. I was beginning to think that I might be able to salvage a 12:30 Ironman. After three miles I started feeling woozy and light headed like I was going to faint. Stopped at a port o let and peed: it was clear, no sodium I thought to myself. My foot felt a little better and I tried to run again, I got even more light headed and the road seemed to spin for a second. I slowed down and decided to walk to the aid station. I got to the aid station at about mile 19 and asked if they were giving out chicken broth. One of the volunteers nodded. I asked if I could sit for a bit. A couple of the Volunteers sat me down on the pavement and brought some of the broth over. I downed 6-7 cups of the stuff, as well as two cups of pretzels while I tried to get my bearings back. I must have been there for half an hour. The aid station captain came over and asked if I was on my first or second loop. I told him my second and he was like “you still have plenty of time to finish take what you need.” A passing athlete gave me a salt tab as I sucked it down with another cup of chicken broth. After a couple more minutes I stood up and started walking with another athlete. He gave me a salt tab and told me he was on his first loop. We walked for about half a mile before he started to run and began to haul ass so he could make the cut off. I continued to walk my marathon feeling like Rutger Beke in the 2007 Ironman, my feet hurt too much to run and at every aid station I was still peeing crystal clear. So I was taking Coke, Sports Drink and two cups of broth and pretzels. I continued to walk trying to run every so often for a few feet here and there, and occasionally stopping to stretch. Occasionally an athlete would come along side and we would chat for a while then they would start to jog or their walking pace would get faster than my waddle and they would disappear into the night. As the sun set I began to take it in stride. Joking with one guy, “The good thing about walking the marathon is I can actually enjoy the cookies.” I said at one aid station. One guy wearing a glow stick walked by “ Man I’m jealous I want one.” I said as he ran past with a chuckle. I tried to kick up my pace for a few hundred feet while I ran past the motivational mile. My legs still felt good but my feet felt like they were balloons full of fluid. It became clear that it was going to be a miracle to even run up the finish chute. But onward I went each mile ticking down as downtown came into sight. Athletes still came by one woman encouraged me to run with her. “my feet are too swollen” I told her. I came toward downtown and the crowds started to grow. Words of encouragement started to come from every direction. I made if to the last couple of corners. I started to jog and caught a couple of runners “I’ll back off and let you get some distance as I’m planning to log roll.” I told one lady “Thanks hun but I’m still on my first lap I was the last off the bike and they’re going to pull me off at the turnaround, but thanks for the heads up.” I jogged up the finish chute high fiving spectators on both sides of the barriers. 14:25- 14:30 it didn’t make a difference at this point I was going to finish. I dropped down and did a picture perfect log roll. I could now appreciate the sentiment of finishing the Ironman, of having the attitude of the finish is all that matters and that DNF was not an option. I could now appreciate what Jon Blais went through in his Ironman, going through tremendous pain most of it exponentially worse than mine to make it to the finish.</p>
<br /><p>My official marathon time was 6:50:30, 20 minutes slower than my bike split. My slowest ever for the distance. My official finish time was 14:28:04 my time in medical was roughly 1hour 45 minutes, and for once I didn’t make it back to the finish line to see the last people cross, but I did get to see and feel just how hard it is to make it to that finish line. </p>
<br /><p>As for my future in Ironman I’m hoping in the next couple of weeks to get the cash together to make another assault on Louisville, I’ve got some unfinished business with that run course as I see it the course owes me a 3:45 marathon and a Kona slot, and this time I’m bringing my A-game…and a couple of bottles of salt tablets.</p>
<br /><p>R.D.</p></span>
<br />Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com1tag:blogger.com,1999:blog-2300276248416580519.post-80738236863008937492011-06-24T12:39:00.002-04:002011-06-24T13:46:40.700-04:00Pat Griskus Olympic Race Report."I'm not dead yet."- Monty Python<br /><br />Well ok I haven't posted in nearly three months and any following me is probably like "wait he still blogs?" when they see their status updates. But I am still kinda blogging and now I'm racing this season. Last Saturday I ran the Pat Griskus Olympic Tri at Lake Quassapaug in Middlebury, CT. The race is run out of Quassy Amusement Park at the same venue they run the Rev3 triathlons out of, granted on a slight easier course.<br /><br />I guess the theme for this race could be new out look, new equipment, new teammates, same old course, bike split and dominating run. I arrived at Quassy at about 6:30 and caught some crap from one of my friends Scruffy from HEAT in that this year I was racing in Waterbury YMCA tri club gear. I'd been coaching their swimmers, training at their facility, and have been put on the board of the club so I had to represent.<br />This year in addition to new tri clothes I was racing in Pearl Izumi Streak II racing flats and had borrowed Alexei's Aero helmet to see if it was worth the investment, so today was also a test run of the gear I hoped to use in Louisville.<br />Last year I came into this race after a roller coaster May and June and this year I was a little more settled but still felt kind of unprepared as my training has been nowhere near what it had been in the "Glory Days" of 2008 and 2009. I set up my transition next to Sandra from the Y tri club and a few other of the White Orange and Teal Crew, and made my way down to the swim.<br /><br />I met up with Neil, my protege from the Y tri club as we waited for Fog to clear off the lake. The race directors mentioned the litany of sponsors and Had Sister Maddona Budder ( yes she was racing here this year, weird I know but I guess Rev's not the only race in the state that can pull big names.) give the invocation and plug her newest book, as well as give us her memories of Pat Griskus, a Connecticut Native and the first amputee to complete the Hawaii Ironman, and was training for his third attempt when he was hit by a truck and killed in Kona in 1987. The Sprint race run every July since 1987 was renamed 1988 in his honor. Finally after about a half an hour and after a couple of chants from the uber bikers for a TT dualathon, the race crew announced a shortened swim. The first wave of men over 35 took off in the mist following a line of kayaks to the first buoy. I went off in the second wave and all the way out to the first buoy it was carnage as people get swimming of the tops of each other and the stragglers from the first wave and tried desperately to sight in the fog. The entire swim I was never really in a clear patch of water as I blowing by guys from the previous wave. I got out of the water in about 9 minutes and hit the mat for T-1 in 11:09 .<br /><br />T-1 went kind of slow as I had no body glide and struggled to get my right foot free from my wetsuit. I got on the bike pretty quickly and began pedaling like a madman. As expected I did lose a few spots on the opening run out of the park, and on the steep descent at mile 3. I was a little shocked to see Neil's Cervelo P-1 going flying by me so effortlessly. For the first time in my racing career I felt that on of my athletes might actually beat me. I started to make up ground in the hills, pushing higher cadence than power this year, and it seemed like my months of spin classes were paying off until about mile 10 and three steady climbs back to back to back. By the summit of the second climb my heart was beating faster than a jack rabbit's on cocaine, I backed off on the pace and put it into an even easier gear, trying to get my heart rate back to normal. Luckily there was a descent after the third climb so I just coasted for it feathering the brakes a bit so I could make the Sharp right hander at the bottom. Weekeepeemee Rd, had actually been repaved this year but I still took it cautious and got passed. They did the reroute up Crane Hollow Rd, and it's steep ass hill and other than nearly getting taken out by a few serpenting cyclists on this hill the rest of the ride was pretty uneventful. I did pass Ken, "The CT Cookie Monster" Schultz on the last climb of the course something which never happens, but apparently it was because his body was still recovering from the Rev3 Revolution Challenge in which he race both the Rev Oly and Rev Half two weeks ago on brutally hilly courses. I finished the bike in 1:16:29 30 seconds faster than last year so I guess the Aero Helmet may have had something to do with it, or the spin classes or both.<br /><br />T-2 was also a little slower than normal as I tried to squeeze my feet into my new racing flats. I took off in just trying to get back the plethora of spots I lost on the bike, which was a lot more than usual as the short swim put the uber bikers in closer proximity. I passed Ken again on the hill and just tried to turn over as fast as I could, last year I had felt flat on the first loop of the run this year I was flying as I tried to see how far back I was to Neil. By the turn around I had a gauge, less than a minute and although he was looking strong, I knew that I was about a minute faster on the 10k, it might be Ken Glah vs. Pauli Kiru at the finish line but I knew I had it in my legs to catch him. Scruffy made a comment that he was coming to catch me as I spotted him less than a minute behind on the turnaround. I knew I needed to increase the tempo so I hit the Nos on the flat, and grinding up the hill for the first time. The pain of my efforts became clear when I had to slowdown and rub out a side stich at the top of the hill. I jogged lightly for about 200 feet and then kicked up the pace again. "Must catch Neil." I thought to myself. I spotted him at the turn around about 30-45 seconds in front "He's mine." The catch was almost like Crowie's passing Chris Lieto in the 2009 Ironman I came along side stood neck and neck for a bit then was gone. As I came up from behind I noticed he was wearing a new set of Peral Izumi's "Damn Obi Wan has taught you well." I said as I went by. We laughed, and then I continued my onslaught on this run course. I had felt my bike had been too slow and I was taking it out on this 10k, because if you bike like a bitch you better run like a rockstar. I noticed by the turnaround I opened 30 sec. on Neil and Scruffy was a further 2 min. back. As I ran past I gave Scruffs a razing for his comments on the Previous loop. "What happended to catching me dude?" " How dare you negative split." or something like that he shouted back. I made my way up the hill a lot stronger on this loop than the previous with no cramps, and managed to cross the tape in 2:11:43 my 10k Split was a 41:50 only 4 seconds slower than last years.<br /><br />Overall I was in 110th place part of which I chalk up to the short swim, the other to the stacked field at this race. I was 8th in my Age Group, Neil was 9th less than 2 minutes behind. Overall except for some blistering on my heels from the new flats the equipment worked out well, and I was glad to see my fitness level seemed up to snuff. My next race is in two weeks at Ironman Providence 70.3 and that will be a better test of my preparedness for Ironman, as well as my re-entrance into long haul Tri.<br /><br />Happy Training<br />R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-49120253566319322382011-04-19T23:31:00.002-04:002011-04-20T00:07:52.379-04:00Learning how to ride like a roadie?Well, for years I've struggled with the bike. Part of it's been mental, part of it's been my riding style and part of it has been my training. This year I seemed to have gotten a hold on 2 of the 3. The mental part always takes me a bit. If I'm unsure of a route or where a decent is going to take me I tend to ride ultra conservative, but once I figure out what I'm doing things fall into place. So on my second outdoor ride a loop of the Waterbury Ymca's suffer/hammer route with Alexei I wasn't surprised he was kicking the shit out of me on decents and crossing intersections. But there was one area where I was shocked, the climbs and the flats. Normally I tend to be a power rider. I usually push insanely tough gears, and crank out massive watts generating a world of hurt for my lower back, hams, glutes and calves. This year with all the indoor rides and actually showing up to spin classes on a regular basis I noticed a change in my riding style. I suddenly began to be able to push high cadence and noticed I was actually carrying a fair amount of speed. Now one reason I used to be a power rider was I figured that if I was going 100RPM in an easy gear I was going to be spinning a long at 15MPH quite literally spinning my wheels and going nowhere. Sunday's ride changed that. As Alexei and I cruised along Route 6 in Southbury ( after a few wrong turns.) I noticed that I was not in the biggest gear I could push but I was crusing along a 20mph with moderate effort. Likewise I noticed that I was actually able to launch sustainable efforts on the climbs and that I was able to give Alexei ( who is normally a much better cyclist than I am.) a good challenge to the top of some of the moderate climbs. What do I credit for this success? The sufferfest spin videos and classes run by the Y tri club. Every Tuesday we would ride one of these tough little workouts that would show snippets of pro-tours and would set a workout based on the race we were following. We simulated the climb up Alpe Du Huez, going into a break at the Tour de Sussie, TT riding the World Championship course, to the carefully crafted Sufferfest Videos. But one thing I noticed about the sufferfest videos was they preped us to ride like roadies, rather than tri geeks. <a href="http://johnhirsch.org/">John Hirsch </a>had commented on his blog about how triathletes are not groomed to constantly push themseleves to the red line and recover and then make continual red line and recovery efforts like cyclists. Indeed in tri, the main goal is to hold a steady quick pace that won't thrash your legs too badly for the run. Sufferfest didn't work us like that. We were constantly put through over/unders, attacks, tempo riding, responding to attacks. essentially we were in roadie school. Part of me wonders: could my bike leg improve if I do a couple of surges strategically placed in the ride? In my ride with Alexei I held back a little on the decents and some of the straights focusing on good effort and strong cadence, taking a couple of tempo pulls at the front. I attacked on the climbs and noticed that for most of them I was either neck and neck or passing Alexei. Whether this was because he was worn from pulling or I had sandbagged a little./ planned my ride to have a stronger second half, or just picked the right times to kick it up, it felt good. So I'm wondering if this season maybe the year I'm actually able to put all three legs together and have a breakout. I'm definitely planning on keeping spin classes as part of my training regiment. While outdoor riding is great and makes the long ride more enjoyable. I think a good quality seesion indoors once a week might help me keep focus on good form and strength. So I'm going to see where this takes me because the results have been looking promising so far.<br /><br />R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-23490232154096992202011-04-16T21:11:00.004-04:002011-04-16T22:13:32.855-04:00First outdoor ride and What gives BAA?Well Thursday I had an odd day off as part of my quarterly schedule. This week I was off Thursday, working Friday and Saturday and then off Sunday to go back in on Monday. But my quirky hours aside Thursday proved to be a good day to be out of the office. There were clear skies, temperatures hovering around 70 and a bike with a brand new chain and cassette chilling in the garage, my plan for the day was clear. I was riding and it was not going to be a trainer session. I spent about 20 minutes in the morning digging the end of one of my draw strings out of the waist band of my tri shorts, then packed The Bitch Stomper into my Subaru and made the now much shorter ride from Waterbury out to Middlebury to do some loops of the Pat Griskus Tri course. While part of me wanted to be adventurous and go and do my 50 mile Quassy to Waramaug route, I hadn't ridden outdoors in nearly six months and after this years brutal winter the roads were going to be pitted and most likely sand covered, so I stuck to the easy 10 mile loop through some "gentle rolling hills" and farm land. The first mile I was greeted by something that seemed missing on the trainer: a crosswind while going down hill at 30 mph no less. For a second I had to relearn how to handle a bike, as I felt the rear wheel going a little sideways and my bike being pushed to the right, just tried to go with it pushing left just enough to keep the Stomper from going off the road. The roads weren't too bad, there were only two rough spots, the bottom of the "s" curve and the right hander on to Tomilson road still had some grit which required me to coast at a lower speed than normal, but for the most part things went pretty smooth. The sufferfest spin Dvd's really helped this winter in that I focused more on climbing with a strong cadence rather than mashing heavy gears and I noticed that I was able to hold a larger gear than last season on the final climb at mile nine and I didn't need to get out of the saddle. Overall my speed wasn't too far off from normal either I averaged 16.2 mph for 20 miles. Not bad for sitting on an exercise bike all winter. I decided that since it was a georgous day to tack on a nice 8 mile run as a brick. My legs felt a little heavy as I tackled the opening 8 miles of the Rev3 Half run course. By the time I hit the dirt road portion of White Deer Rocks my legs had found their stride granted they still felt a little tight. I know if I want to do Rev3 and if I want to do well I'm going to need to work on running after hard climbing rides. All in all the run didn't go to badly as I popped my usual day dream of one day winning Kona and amuzed myself with the idea of one day being able to race pro. Ok yes I know that reallistically that neither may never happen but if it gives me the strength to push a little harder on a long training run then damn it I'm not going to knock it. And my time for the run was 1:12, not Crowie killing fast but good for the first brick of the season. And speaking of running, the Boston Marathon is coming up on Monday. So good luck to <a href="http://tri-ingtodoitall.blogspot.com/">Mary the Iron Matron </a>in the Patriots' Day classsic, and while I'm on the note of the Boston Marathon, what gives with the new qualifying standard? I had been surfing the <a href="http://www.ctheat.org/">HEAT</a> forum and heard that the <a href="http://www.baa.org/">Boston Athletic Association</a> ( BAA) had just lowered the time standards for the 2013 running of the Boston Marathon and put in bonuses for faster runners in 2012 ( ie the faster you run the earlier you get to register.) I'm not really opposed to the fast kids getting to sign up first, that's fair because hey if you run a 2:12 marathon you should be running in Boston, but did they have to make the time standard for guys under 35 3:05, I mean 3:10 was just starting to seem within grasp. Hell my girlfriend's mom even works in Hopkinton and she lives like 2 seconds away so I will even have a place to crash when I eventually qualify. If my Kona dream fell through this year I would try making a good attempt at a Beantown slot at the Hartford Marathon, but now it seems like that I might have to start training with Ryan Hall to even have a prayer at running Boston before I turn 35, granted even 3:05 doesn't sound that bad, but that's still 16 minutes I have to drop from my current PR but now it has to be 3:05:00 or under you don't even get the 59 seconds you used to. I mean I know it's Boston and it's a big deal but come on BAA , I think us New Englanders should get a break, I mean it's not like we're in Kenya or Cali where we have beautiful 50+ degree weather and mountains to train in all winter to prep for our qualifier and then the race, I think a New England winter is worth an extra 5 minutes because otherwise all your going to have is a bunch of college track kids, Kenyans, Ethiopians, and dudes from Cali towing the line in Boston, and I mean come on the Californians have the Frisco, Big Sur and LA marathons let us have NYC and Boston...please, pretty please? Well that's my two cents, happy training all R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-71762039755528346582011-04-14T09:36:00.004-04:002011-04-14T11:09:03.663-04:009 mile run of death and other training tales.<div>Well this week I've been able to get three back to back days of training so I'm starting to re-establish a pattern. Monday I went for a 9.45 mile run Tuesday some lifting and the sufferfest bike intervals and yesterday my first swim since Saturday, while it's not the ideal plan, I am coming back from a crash and burn week and some harder early season trianing than I've done in the past two years.</div><br /><div></div><br /><div>On Monday my 9 miler could be know as a run of death for two reasons, hills and traffic. Adjusting to life back in Waterbury has been a little bit of a change because for the past 5 years I've had established running routes out in Wolcott, 2 days a week do the 8 mile loop, on the long days I had a 12, 15, and 20+ mile loop set up. At my new place one of my dabblings has been to try to set up new routes that aren't going to get me killed by traffic or lead me into "da hood". While Bunker Hill is not "Da Hood" it does have traffic, dogs, uneven sidewalks, pot holes and some areas of questionable character. Likewise it has Hills and I don't mean the gentle rolling type. While Bunker Hill Ave. is a long gradual climb some of the surrounding side streets can have some nasty little or in some cases big climbs.</div><br /><div></div><br /><div>On Monday my goal was to run from my house to Holy Cross High School and run part of one of my old High School training loops before looping back home. Only problem with this was I would have to cross West Main Street/ Chase Parkway in Waterbury, which is a busy drag as it connects the West Side with Downtown and there are three highway exits within 2 miles of each other on this stretch. I started my run down Bunker Hill Ave which was pretty tame, there are plenty of sidewalks and crosswalks, as long as you paid attention to traffic you were fine. I cut up a Deleware Ave and another side road which took me up a pretty nasty hill, and left debating if leaving the fuel belt at home was a wise idea. i cut down a few more side streets and got a nice down hill run to West Main Street and as I saw the packs of cars lining up at one of the exits. Running at rush hour wasn't my most brilliant idea. <img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 505px; DISPLAY: block; HEIGHT: 257px; CURSOR: hand" border="0" alt="" src="http://www.iphonematters.com/images/uploads/27862-hi-traffic.jpg" /></div><br /><p>But being the type of adapter I am I decided I would run down Chase Parkway past the last I-84 exit, then shoot down Straits Turnpike into Watertown and go up the backside of Bunker Hill into Waterbury. The only problem Straits Turnpike is a major State Road, and after I had risked life and limb in a narrow shoulder on Chase Parkway, the one on Straits Turnpike wasn't much bigger. For a good two mile stretch I had cars whizzing by at 60mph ( afterall we all know that the speed limit of 45mph is the minimum right? yes I'm guilty of this too.) less than a foot away from me. I traversed the boondock section of Straits turnpike I kept trying to tell myself good things about this section is it was realatively flat and it was a residential as the minivans sored past, followed by a BMW, followed by some kid in a rice burner trying to set a state speed record. There were some moments my thoughts flashed back to one of my training partners, I'll just call him B. B had been a pretty decent runners in the 70's and 80's One night after a swim session I noticed and odd scar on his leg and the fact that he sort of limped. when I asked him about it he was like "yeah about ten- fifteen years ago a car hit me from behind when I was out on a training run, completely shattered my leg they had to put a steel rod in and when they went to remove it they would have had to rebrake the bone that grew around it so they just left it in." It was a sobering thought that wasn't helping as I was running with traffic, knowing at any moment I could be subject to "death by Honda" I mean come on if you have to die on a run it should be something bad ass like "I finished the Boston Marathon at 90 then had the BIG ONE" or "I ran out of fluids at Badwater" not "yeah some teeny bopper was looking for her Ke$hia CD and plowed her civic into me." </p><br /><p>After about a couple of miles it turned into a commercial drag with Car Delaerships on either side, a few shopping plazas and sidewalks. Except for dodging the stop and shop rush, things went smoother from here, until I turned the corner to go up the Hill. The backside of Bunker Hill is a nice little climb and from Straits Turnpike to the Waterbury City line it's covered by sidewalk then back to dodging traffic for half a mile, then the nice little right hand turn at Our Lady of Loretto Church, and up the hill back home. seeing the outline of the hill was kinda intimidating but once you strat grinding it out it's not so bad. From here the run uneventful except for the fact I was thirsty as hell. Next time I do anything close to 10 miles I'm brinign the fuel belt. I managed to churn up the climbs at a pretty good rate, and finished my run in about 1:22. I don't think I'll be doing this loop again but it wasn't too bad of a workout.</p><br /><p>The last two days I was indoors for bike training and the swim so I'm hoping to get out for my first outdoor ride today, at the very least I'll be running. Well that's it from me I'm burning daylight.</p><br /><p>Happy Training</p><br /><p>R.D.</p>Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com2tag:blogger.com,1999:blog-2300276248416580519.post-2140260986643808842011-04-07T20:43:00.002-04:002011-04-07T21:41:30.749-04:00So much for training...Well this week was supposed to be the start of hardcore training week and it started out well with a 13 mile run on Monday. My run went pretty well as I cruised down the REV3 half course in Middlebury. Granted I did take a wrong turn on Christian road and ran past the front of the Timex factory instead of behind it. I felt strong on the run and better than on some of my shorter runs as I brought my fuel belt with me so I was able to hydrate a little. But I have had no workouts since. Tuesday I came home and slept and just couldn't drag myself to the Y to swim. Yesterday I drove my mom out to Newport so my planned workouts for the afternoon were scrapped. I didn't get in until 1am, so an early morning workout was out of the question. I came home and passed out until 7:30 . While part of me believes my body may need rest and I should just write off tonight another part of me is thinking about setting up the trainer and hopping on for an hour to get my legs in shape for the Ironman. The down side is I don't have a DVD player in the basement so if the trainer does come out it's going to be a mental toughness ride for sure with no movies to dull the monotony. But most likely I'm just going to toss up today as another rest day and get in the pool tomorrow and Saturday and possibly break out the bike for a quick 20 miler on Saturday morning after the swim. I know I need to start training harder I'm not sure if I should get up earlier and try to get at least a quick run or swim in before work so that way I guaranteed at least one workout if I'm beat after work. All I know is I need to get workouts if i'm to have any chance to finish let alone qualify for Kona. RD I still haven't forked over much in the way of equipment as I'm adjusting to budgeting rent into the equation. <br /><div></div>Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com1tag:blogger.com,1999:blog-2300276248416580519.post-88889631208265965462011-04-04T13:11:00.002-04:002011-04-04T13:44:52.759-04:00And so the training in earnest begins....Well it's April, which means I now have less than 5 months to get Ironman ready. While I have been trying to keep my training levels consistent doing each sport 2 times a week, work and regular life have been kicking my butt hardcore. I'm notcing that I've been taking at least two rest days a week, which isn't a bad thing but is hard to comprehend for a type-a athlete type like myself. So this month I'm trying to cut my off days down to one or when I feel totally run down. On the plus side it's springtime which means I'm home in daylight, the snow has melted and I can begin my outdoor runs and rides again. No more treadmill halves for me. I've been trying to train on the Rev3 Half Iron course out in Middlebury to get my legs in shape for a possible attack at it in June and my onslaught of Ironman Louisville in August. It's been so warm the past few days that I've actually been able to run in *gasp* shortsleeves. Today there's some rain forecasted but a wet 13 miler isn't anyhing to worry about. Another sign of spring is I'm notcing my equipment is starting to reach it's max life. My jammer is getting see through, and my running shoes are approaching the 500 mile mark, likewise I need new racing flats, quick laces, fuel belt bottles ( as my current ones have little traces of mold in the creases. yet somehow I still continue to drink out of them, yes it's gross I know but when you hit mile 10 of a long run and you still have 5 miles to go you will drink anything.) I've also needed bike shorts for the past two years, but I just keep putting off some of the purchases until I have more money, or my naked butt cheeks are hanging out, or the writing wears off the soles of my shoes...etc but the time to bust out the wallet is coming and soon. And on the running shoes I'm stuck in a debate: Do I stick with Saucony or head back to New Balance? I mean for years I was a New Balance fan boy but last year I tried on a pretty sick pair of Pro Ride2's and except for some rubbing in a couple of long tread mill sessions ( in one case I ended up with a bleeding toe and turned my left shoe a lovely shade of pink because I didn't cut my nails.) have been pretty decent. I haven't had a lot of sorenesss except for the usual I just ran 10 miles at 8min/mile pace tightness and I just found a light weight trainer that would make a perfect racing flat. the problem is right next to it is an equally sexy New Balance lightweight trainer the would make an equally perfect racing flat. Granted the New Balance shoe is about $20 more. Unfortunately neither one is my signature Orange racing flat ( <em>Saucony or New Balance please Sponsor me and make a limited edition Orange Racing Flat.)</em> So it looks like I'll be a little harder to pick out in crowd of runners this season. So my week ahead looks like this Today a 13 mile run and a possible lifting or swim session Tomorrow: A sufferfest spin class and swim Wednesday a short run before I go into the office as I'm driving my mom out to Rhode Island Thursday a swim and trainer ride Friday: I'm supposed to see the girlfriend but I might be heading up on Saturday: so either a run or a swim Saturday: I really want to get 3 runs in this week so regardless or where I am I'm getting between 8 and 10 miles on the pavement. Next week I'm hoping public works will get out and clear the sand from this years epic winter off the roads so I can begin my loops of death out to Lake Waramaug and back. I'm hoping to do a 200k in July so stay tuned for details. Happy training every one. R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-64748955537450343252011-03-25T13:11:00.002-04:002011-03-25T13:54:19.883-04:00Wow, it's been nearly, two months since I last postedWell it's been a while since my last post, but a lot's been going on since. I've been left homeless, found a place and went off on my own, winter ended, I've begun sort of volunteer coaching, celebrated the longest relationship of my adult life, and oh yes winter came back just so we wouldn't miss it. That's the cliff notes version.<br /><br />Below is sort of the bloody gory yarn:<br /><br />First on the being left homeless. Shortly after my last post when I tossed the DMV a pretty hefty wad of cash to re-register my Subaru, I headed up to visit my girlfriend. On my way out the door my mom got a call from the friend's who's house we were renting/ house sitting, while they were selling their other one. Apparently they sold faster than expected so instead of waiting until May 1 we had to be out March 1. Well through out the coming week that date got pushed back and we had to be out the second week of March. Well this left us in a bind. My parents hadn't started looking for places and my security deposit money for my own place was now being spent by the governor of Connecticut, so essentially the shit hit the fan. To add insult to injury my dad got pulled over for driving unregistered, uninsured and on an expired license. My parents solution was to borrow my car and put me in a pretty sweet rental. I'm not going to bitch about driving a rental and that little red ford focus drove well and had decent mileage, but part of me feels that some of that money would have been better spent re-registering their cars but anyhoo enough about that.<br />After a hasty regroup in a motel that looked like something out of a 1970's horror or porno flick.<br />Seriously this place had Formica and red vinyl couches. Before we moved in I told them about that this was my last move with the family. I starting browsing Craigslist hard core and found a few decent places in Waterbury and the surrounding area. There was one up in the Bunker Hill section that was going for about $500 a month. It was on the high end of my budget but the owner got back to me really quick. I went up and took a look at the place, really nice house in a really good section. The one downfall utilities weren't included but they would come to about an extra $100 a month. $600 was the max I could afford and Looking at the other adds anything that came remotely close was charging weekly and was in "da hood". i took a few days to think it over another plus was he wasn't charging security and the dude was pretty freaking cool so after three days I called him back.I pretty much told my parents I was moving out on my own. While the reaction was expected. One parent was like it's about damn time and if you need anything let us know, the other was like how could you be so selfish we need you right now, and if you comeback we're going to charge you rent. I could understand their feelings of I was abandoning them in their time of need but the other part of me was screaming that I could not support a family of 7 on my meager salary. I had gone broke nearly 3 years ago bailing them out ( granted I was also doing a heavy race schedule as well so there was column A and Column B contributing to the breaking of the bank.) Another fear was that if my parents put me on a lease with them and if they couldn't pay I'd be saddled with a rent anyway, and if I was going to rent then I was going to rent something I could afford. Plus I'm 25 it was about time I left home. Essentially I needed to be in an environment that I was in control of, granted I certainly would have liked to do it under better circumstances but sometimes Life has to give a good swift kick in the ass, so this was my swift kick in the ass. I moved in that Sunday and life has been pretty good granted I do have to adjust to living on a more limited budget, but overall I feel I'm going to make it.<br /><br />Likewise the weather in New England has been a roller coaster. We've thawed out a bit and those mounds of snow from "snowmagedon" and the "storm of the century" and "snowpocoyspe now." finally melted off. I've actually started running outdoors again granted we did get a dusting on Wednesday night and it's been a little chilly but I'm running outdoors again damn it and yes Claire the shorts are back. I'm beginning to create new running loops in my new neighborhood. I've also started running swim sessions for the Waterbury YMCA tri club. ( still haven't joined yet but they are throwing out some nice goodies like Timex Watches.) I have a hard core group of 5-10 swimmers every Wednesday and Friday and they vary in ability from just did total immersion to I was a high school swim champ. It's been good to pass some of my knowledge along and some people have actually started asking me to analyze other parts of their training as well, so a USAT cert maybe in my future.<br /><br />Sorry about the lack of positing but it's been a crazy time. Hopefully there will be more promising post in the future. Until then it looks like it is going to be a very very good Spring.<br /><br />Thawed and Recharged<br />R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com1tag:blogger.com,1999:blog-2300276248416580519.post-8506925663403159552011-02-17T20:56:00.003-05:002011-02-17T21:37:17.952-05:00Chills and DMVWell it's been a rough two days on the training front. Yesterday the treadmills at the Y were packed so I ran 4 miles on the microscopic 1/24th of a mile track. I had hoped to get a swim in early in the afternoon but went to visit Josie and got some quality time in with an old friend and met her four month old, Amelia. o I was going to swim that nigh but for some strange reason I had a strange case of the chills. Not the normal its cold on the pool deck chills, but the I'm coming down with a cold shivering like a malaria patient through 3 layers of blankets kind of chills. I coached a couple of the Waterbury Y tri club swimmers and then went home and bundled up under the covers to sweat out the bug. To put how bad this shivering fit was I was sweating buckets and was curled up under two heavy blankets but I was still freezing. This went on for most of the night until I got up for work this morning.<br /><br />Today I packed my gym bag just in case I was feeling better but I sort of knew my chances of hitting the gym were slim. They became even slimmer, when I saw the Connecticut State Police Crusier in my rear view. My registration had expired and I was going to head down to the DMV on Saturday to renew it. Well long story short the Trooper was pretty cool and just gave me a ticket, but I decided to head down to the DMV to at least get a temp registration until I could re-up my emmissions.<br />I will say this the CT DMV is a pit of despair!!! And my quest to gain new registration for my little Subaru could parallel Dante's Inferno. The long story short I'm going to need to call out to work to get documents proving I paid my taxes from town hall and then get a temp plate go through emmissions, then go back get my "real plates" and head up to see Steph on Saturday.<br /><br />So hopefully tomorrow will be more productive, I'll reup my registration and hopefully I'll kick this cold or at least be able to train through it.<br /><br />R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com0tag:blogger.com,1999:blog-2300276248416580519.post-21496015206468419112011-02-07T21:02:00.004-05:002011-02-09T22:07:12.440-05:00Trying to plan a seasonThe Old Bobby is coming back...is this a good thing or a bad thing?<br /><br /><br /><br />Ok for the first in nearly two years I'm trying to plan out a season. Last year was crazy as I was trying to figure out if the Navy was going to take me, plus some crazy life issues. Now I've signed up for another Ironman. Now this time my Ironman will be different. In 2008 and 2009 Ironman New Zealand was my season opener. I essentially spent four months training with no races on my schedule. This year Ironman Kentucky is toward the end of my season, which now means I have to give thought into what races I should enter as qualifying for Kona is my ultimate goal. Now in a normal year I usually do 2 halfs, 2 olympics and 2 or 3 sprints. I know my body is capable of doing 3-4 halves but with the Ironman I have to watch my finances as well as my body as doing 140.6 miles in the peak of my season is a whole new ball game.<br /><br />So 2011 has my inner coach fighting the inner accountant.<br />Initally I was planning on doing the Rev3 half at Quassy and the Patriot half. The positives to these two races is Patriot is $50 cheaper than most of M-Dot 70.3 races and Rev3 is in my own backyard so that cuts out a hotel. . Essentially I would spend the first half of my season building base and then work on going fast for the mid portion of it and then maybe race Montauk or Long Course Nationals to close it out. I wasn't planning on being able to get into an Ironman but when I saw that Ironman Louisville still had spots after Christmas I figured I would go for it.<br />So now I need to try to break my season down to be at optimal performance for August, which now has me wondering if I should break my season down further. Enter my inner coach.<br />My inner coach is saying well Rev3 or Patriot would be a good option and I should do Providence 70.3 as it falls in mid-July and would give me a good last warm up before Louisville. The problem Providence is more expensive than Patriot, and would require at least a one night hotel stay, and from experience a hotel for 2 nights in Providence would cost me the same as 4 nights with a rental car in Louisville.<br /> I consulted another area athlete who has her degree in this stuff, essentially her call was play it by ear, and if I decided to race Providence to use it as a training race. $500 between race entry and hotel for a weekend in RI sounds like an expensive tab for a training day, so it looks like I maybe creating my own LD training race in mid July. Likewise I do have some shorter distance races that I usually do on the schedule. The Griskus Sprint like always, is on the list and my goal for that race is to try to top 15 as I was in the top 25 last year. I may go back up to Holliston and race my girlfriend's hometown Sprint, granted they shortened the distance, and I was thinking about going back to Park City to avenge a disappointing finish from last year. Ideally I want to do 5 races the thing I need to decide are which ones.<br /><br />R.D.Bob Almightyhttp://www.blogger.com/profile/11146050014471577599noreply@blogger.com1