Hard week of training: Reflections

The journey of 1000 miles begins with one step- Chinese Proverb.

This week kicked off the begining of my training for 2011 season 1 race is on the list so far The Rev 3 Half at Quassy. This race is in my backyard so much of the next 18 months will be spent getting myself acquainted with it's lay out. I've already started joking with some training partners I should toe the line at this bitch wearing Under Armour with " Protect this House" etched on the back. Essentially this race in one my normal hunting grounds so I have some homefield advantage. It's like living in Kona and doing repeats of the Energy Lab, you can work the hardest parts of the course and get prepared for what it's going to take to perform.

So needless to say I've been spending alot of time in Middlebury. I also took a good hard look in the mirror and a good hard look at the scale. I'm pushing a heavy race weight, I've been training like garbarge and eating like garbage because I've been feeling like garbarge, and quite frankly that garbarge has got to stop. So this week I wrote a training plan and decided to stick to it. I managed to swim about 10,000 yards in a week for the first time in months. On the running front: I did two 9milers and about a 12 miler on the Rev3 course this week. The 12 miler came on a 90 degree day. As I cranked out the miles, that video in my head started playing that one that always comes out when I'm running the one where I'm in Kona and I'm going to win the damn thing. Now maybe it's only a dream, but I felt pretty damn strong as I ran along. I got out of my daydream and I started taking notes of what race day will be like at Rev, I started making notes of how I felt in different sections. Trying to make notes of hills, pavement quality and how I felt. I did pretty well on the first 8 mile stretch, it's well marked and shares part of the route with the Pat Griskus Sprint Bike loop. I ended up taking a wrong turn at about mile 10 and ended up on the back half of the old run loop/ Griskus Tri Run loop. I was feeling pretty tight and running out of water so I finshed on the route I was going on. I managed to get the 11.5-12 miles out in about an 1:43. Not blazing for a race pace but pretty damn good for training day.

Today my buddy Alex and I went for a 72 mile bike ride from Middlebury up to Lake Waramaug. I think I still have a bad habit of going too hard to early, as my legs were pretty fried by the last 10 miles. The loop was pretty challenging as we rode the back half of the Old Lake Waramaug tri route. The race has changed venues but I still remember the old route, and the hills are just as tough. The loop took you around the lake and then up a short steep hill by the golf course then down hill to a flat section before you climbed another short little wall and then shot back around the lake. We then rode up into Bantam and around Bantam Lake and got back on the the Griskus Olympic route and finshed off the ride. Things went pretty well except for some toatsy legs and a frightening flat. As Alex and I were heading down a pretty fast downhill in Washington at about 35 miles per hour my front wheel felt funny, I could feel a lot of vibration, and the bike became harder to control. The front tire went flat. I immediately began feathering the brakes, to slow down as the tire lost air, hoping it would stay on the rim. I switched to using just the back brakes to stop on flat road as I felt myself losing control, and nearly took a header. I unclipped called for Alex who was about 200 meters up at a stop sign, to let him know I didn't beef it. We changed the tire and got the rest of the ride done with with no further incident. On the cycling milestone note: This was the first flat I've gotten on a ride that I was able to change on the road and salvaged a ride finish.

While Rev is on the list and I'm still waiting to hear from the Navy, I debating Ironman again. I'm not planning on going anywhere crazy or exotic this time around granted I do want to head back to Taupo eventally, but I've been noticing IM Louisville hasn't sold out yet. Part of me is tempted. Likewise it's late season one of the last races before the Kona Qualifying cut off. Part of me is screaming do it, another part is saying "hold your horses cowboy...remember what happened the last time you went with your gut. You had some good racing but buried yourself in debt, and eventually you do want to buy a house, marry, possibily pop out 1.5 offspring..." I'm stuck on this decision do I go with the idealistic dreams of a boy or the wisdom of a man.

I mean I know I could get a good flight deal out there with those IM NZ induced frequent flier miles I need to redeem by Decemeber, but now I've got X-factors, a girlfriend, a more important job, hefty bills, hopefully a place. Real life that surpasses the fantasy. One of my training partners was saying to me after the Griskus Sprint where I was in the top 30, "You're getting to a point where you're becoming a contender. If you bring your "A-game" you might actually have a shot to win some of these local things." I shrugged it off but he went a little further " Seriously you're doing this well with no coach, old equipment, just think of how you would do it if you could take this a little more seriously." "Dude I can barley afford my car note let alone a coach." I retorted. "Have you thought about tracking down some sponsors? Seriously you're reaching a point where either you'll be the local guy who top 20's every year or you could go beyond where you could be a serious threat." As much as I wanted to block his rationale out of my head I couldn't. One of my dreams has always been to go pro, and for the first time this summer I was really beginning to think it was just a stupid dream, I'd been left homeless, was getting hounded for money I didn't have essentially the whole idea of taking $50-$100 of my paycheck and tossing it down so I could play speed demon was feeling kind of pointless. ParkCity didn't go well, I took a little break essentially just running and swimming to stay in shape, essentially this whole year has been about just trying to stay fit while I'm in holding pattern. And then two weeks ago I looked in the mirror I was looking fat and lazy. I read through some blog posts, looked at some of my race photos, and looked at my races from this year...nothing Long. Next year that changes.

Everyone keeps telling me Kona will be there when I'm older but quite frankly I don't know if I'm going to be there when I'm older. Eventally I will have to grow up and become a respectable, mature responsible adult...whatever that is..... If I'm going to make a run at it it has to be before I'm 30 because essentially in the 30+ age groups I'm going to need pro speed to get a slot. So I'm debating do I go to KY and give it a go....

Until then let the flogging continue until morale improves.
R.D.

Reving Back into Gear

2010 was in some ways a disappointment. No long distance races which for me is frustrating ( as I live for the LD.) Right now I know there is no way I'll be ready for the Hartford Marathon ( which is in 2 weeks). I'm debating the Manchester City Marathon in Manchester, NH in early Novemeber but I'm still in play it by ear mode. So far my longest run is a 13 miler and after straining my achilles nearly 2 years ago I've been a little leary on major increases in my running in a short period ( yet I still managed to clyde crash cup a PR at Hartford last year.) Likewise I've still got bills to pay, I've got to find a place and I've got to wait for the Navy to give me the Go/ No Go for OCS. I should know by the end of October ( one thing that is true about Government projects is there is a lot of "hurry up and wait.") If I get taken for an OCS class it won't be until early 2011,so I may be commissioned in enough time to be able to do some racing next year. If I'm not commissioned, I want to do at least a Half Ironman next year. Which has me thinking " Which races will motivate me to train through the winter? Right now if I don't get selected for OCS I have two races on the short list.



Rev 3 Quassy or Eagleman.



Rev3 has a lot of benefits, don't have to get a hotel. It's on home turf ( essentially I'm riding portions of the route almost every time I head out on the bike.) I'm training myself on it's run course because it's a measured 13.1 miles. I know the race won't sell out until well after I have news on OCS,and even after that it has a flexible transfer/ deferment policy. There are a lot of pros to the Rev. Likewise my supporters get free access to the Quassy Amusement park ( which isn't as good as Lake Compounce in Bristol, CT but at least riding the bumper cars or the water slides for a few hours beats waiting for me to finish in the middle of nowhere.)



The big cons: a hefty price tag for no qualifying slots to Kona or Clearwater. Also the bike course is on my least favorite terrain, massive New England Hills, granted with all the big gear work I do climbing is becoming less of a weakness ( but it's still painful.).



Eagleman is another one that's on my radar, it does have some cons. WTC doesn't have as lenient of a transfer policy as Rev so if I end up in Pensacola for Flight training in early June ( or Newport for Surface warfare) and I can't get leave then I'm out $250. Likewise nothing against the wonderful people of Cambridge MD but there's not really a lot for supporters to do for the 4-5 hours while I'm competing. Add to it it's hot and humid, it makes it a long day for my friends and fam, if they come down. The other big issue is even though it hasn't sold out as quickly as it has in year's past, it will sell out before I get news from the Navy boards to see if I'll be in Newport this winter earning my bars. Likewise despite the fact this race has Kona slots it will be really hard to get one. The competition is firece, not to mention drafting is epidemic on the bike course.



The pros for Eagleman: The terrain is favorable for an excellent bike splits. Vigo and the crew from the Columbia Triathlon Association put on a pretty good show. If I decide to do it and I need to go the Community fund route, the proceeds go to the Blazeman Foundation for ALS. Likewise the prospect of Kona slots is always a huge motivator to get you using your A-game.

So the debate is raging right now on which race and one is going to happen in 2011, I need to get my workout plan in place. Starting in the next posts I'm going to outline my plans to get myself back into shape and ready to haul ass.

Stay tuned
R.D.

Getting back into gear

You have three options: Lead, Follow or Get out of the way.

Well this week I've been trying to get back into shape. I managed to get a 5 mile run 3500 yard swim, in on Wednesday and my run mileage is up at 18 miles for the week. Not much done in the way of cycling but I don't have any major races coming up until next year.

I had my Navy Physical, good news I'm healthy bad news I need a letter from a therapist I saw twice when I was in High School in order to get cleared. Essentially the Navy wants to make sure I'm not crazy, or I won't snap easily. Called the Therapist, she destroyed her records of my visits about 5 years ago so I need her to write a letter saying "yeah I saw Rob, essentially he was feeling a little socially awkward like any teenager and just needed to talk out some issues. I didn't put him on meds or anything so he's about as sane as the other applicants." Hopefully that'll be good enough to get me cleared. Also studying up for my ASTB round two. Reading up on my aviation knowledge and getting my math skills back up to par.

Tonight I flaked on my swim, but I decided to get my lift on. Seriously I've lost some muscle. I could barely bench 110 lbs. I managed to get up 4 reps then a set of 3 reps, I bumped down to 95 lbs. and easily pounded out 6 reps. I managed to get some decent reps out squatting 110lbs. ( 3 sets of 10). Also did some lat pulls, bicep hammer curls ( yes I know the muscle is the size of a baseball but it needs some strengthening so I can crank out some pull-ups.) Inclined Pec flys, and some leg extentions. Also managed 30 push ups and 120 sit-ups and crunches. Essentially I want to plan out my workouts. Next week is sort of a burnout, as I'll be on vacation in Maine with Steph for a few days. I do plan on getting some runs in but not much is going to happen on the training front. Next week I want to start planning my workouts so I'm hoping to set up at least 2 days of lifting, 3 swims, 3 runs and 3 rides. Essentially I'm going back into Ironman training mode because I need the fitness back.

Likewise I hope everyone sees the new link. My friend and High School Track teammate Chris is getting himself ready for 2011 Long Beach Marathon. It looks like it's going to be an interesting journey as this guy is a speedster.

Well that's all from me, I've got a drive up to York Beach awaiting me.
R.D.

New Pair of Shoes

Well I got myself a new pair of treads on Thursday. A pair of size 11 Saucony ProGrid Ride2's. I'm not sure if they're the right shoe for me but the initial runs have been promising. These shoes make me feel like I'm running on air. Seriously not sure if it's the build or the fact that my previous shoes are really broken down, but I've noticed a lot of spring in them. Anyway these shoes are cushioned but built for neutral runners. Normally I use a stability shoe so it's sort of an experiment as my stride has changed a little over the past few seasons and noticed my feet have been feeling a little tired using the stability shoes, also their size 11 instead of 11.5's ( the 11.5's had a little too much slippage in the heel.) Likewise it's a departure from my brand loyalty to New Balance, so I'm going to give them a try.

I ran a 10k in them Thursday night. Then on Sunday I went for a 4 miler on the Cheshire Rail trail. Steph had come up for the Labor Day weekend and we decided to run. We started off together and I managed to get way ahead so at the first high way crossing I doubled back, I caught up with her then ran ahead again to the end of the next segment. I managed to see her on the way back. She was like "you're already on your way back?" as I strode past. I got back to the highway crossing and doubled back to her at the turnaround. I had managed to get about 35 minutes or 4 miles in. We ran/ walked the last mile together. For Steph it was the longest she's run/ walked and hopefully she'll keep up with it.

On Monday I got the longest run in my new shoes in. I did my normal 8 mile loop in Wolcott. I managed to get it done in 1:12:36. I'm hoping to get another longer run into them and hope to compare times to see if a neutral shoe has been what I needed all along.

Likewise got my physical done for the Navy this morning I'll go into the bloody gory in another post, but things are beginning to fall into place.

Well that's it from me
R.D.

It's getting to be that time again....

Well after doing a 12 mile run on Sunday, I noticed that my shoes were getting to the point that there going to need replacement. Likewise I've been reusing old tri shorts and bathing suits to the point of being see through, I'm desperately low on nutritional goods, my bike shorts are full of holes. Essentially it's time for some of the equipment purchases I've been desperately putting off.
The first thing on the priority scale is the running shoes and I'm left with a debate. For years I've been devoted to New Balance, they've been a good shoe for me. They have decent longevity, great support granted they never seem to have racing flats in my size anymore. So I'm left with a decision to I stick with the tried and true or do I experiment with something new for the up coming off season?
One part of me has heard wonderful things about Saucony, and I've been wanting to try them to see what all the hype is about. Their shoes are pretty equal to New Balance and they tend to carry flats in my size for competition. Another part of me knows Asics have great variety and an all, but you pay a premium for the name. I looked into K-swiss and the infamous Newton, but am really tossed up between New Balance and Saucony, essentially because I know I can get a good deal on them both at Sports Authority.

In second priority,I need nutrition because quite frankly I'm getting tired of dishing out $1-$2 for a bottle of gatorade every long ride or run. Also I need to stock up on power bars because lets face it a man can not live on gu alone.

Swim suits, I can get by for the next month or so,using last year's tri shorts, but I know I'm going to need those soon otherwise the lifeguards will be getting a bird's eye view of the Grand Canyon.

On the training front, I'm starting to tack together more long runs and rides but have pretty much resigned myself to the fact that this will be the first time since 2007 I will not have a long distance race on tap. Part of me really wants to do Mightyman Montauk, but I know there are bills that must be paid and other needs that have to be met before then. I might tow the line at something shorter and local but I've got to play it by ear. Likewise I've gotten some New riding partners in my friends Alexei, Max and Justin. Also speaking of training partners Josie's baby girl is due in late October so she may be back into training by December/ January.
My 12 mile run on Sunday went well despite the heat, as it has been downright hot in New England,almost 90F everyday. Part of me is wondering if I should do my infamous crash course in marathon training, and tow the line in Hartford again.

On the Navy front I'm scheduled to take my physical within the next two weeks and I want to retake my ASTB so I can become a pilot. Likewise it looks like my application may not be good to go until the October board,as more new paper work has been added to the fray. Part of me feels this is a good thing that it gives me more study time and the other part of me is like let me know if I made it already or if I should start searching for more options on the civillian side. Essentially what happens in 2011 is all based on if I'm an officer canidate or a call center agent looking for advancement.

My one hope for 2011 is that I will have more stability than 2010, hopefully a stable roof over my head, meaningful work, a solid training and racing schedule and a better outlook on life.

R.D.

Somebody Call the Psych Ward.....

Bobby's got some crazy ideas...

Well the last few weeks have been pretty crazy running around trying to get my Navy Application together, trying to get my training together,trying not to loose my mind with life issues. Essentially I feel like I'm still living in Limbo not knowing what's coming up. The next month leads to more waiting on my future as I wait for an answer from the Officer selection board. If they take me I'll have a solid job lined up for the next 4-10 years, granted it does have a hectic schedule, and I'll be living a semi-nomadic existence. If I'm not taken I've got to start start job hunting for something with a little bit higher pay or at least suplement it. Enter crazy idea #1.

After talking to one of my training partners, Alexei, a personal trainer at the Waterbury Y, he sort of planted the seed of becoming a coach for beginner triathletes. His arguement went along the lines of "Dude you've been doing this for years, you have a lot of knowledge to share, have you thought about coaching?" My counter was "but yeah dude # 1 I'm not USAT certified. #2 You've seen my training plans I race on the edge of my seat on a wing and a prayer, eating what ever is on sale at Stop and Shop. #3 I'm have absolutely no clue on how to get faster on the bike. My rides are mostly LD with some spurting TT work,and Spintervals in the winter. #4 I'm the most anti-tech guy on the planet I don't us a heart rate monitor or power tap, I train old school off of precieved exertion.
His counter was "Yeah but Rob, beginners don't care about a cert. ( and seriously get a couple of clients and you'll be able to pay for one.) Your crazy training system has worked for you so far, and being less tech is not necessarily bad for newbies. The average beginner triathlete is not going to be throwing around tons of cash on equipment, maybe a HR for $50-$100 but not anything too crazy." So I'm thinking about it. Not as a full time gig but as something to help offset my racing costs.

Crazy idea #2 One of my friends Dad works for a limo company and was rolling some big wig from Timex around and they got to talking about Ironman and somehow my name came up and before he knew it he got me a contact with Timex. The problem: when he got me the contact I was in no mood to discuss triathlon. We were losing our house, I was stuck in my teller job and I was quite seriously thinking of pawning my bike and calling it quits until I was in a better place. I thanked him for the phone number and it disappeared into the masses of paperwork and boxes that I was throwing my life into. This may now be the biggest regret of my life, as I have until October to apply for Team Timex, and if I don't get into the Navy I'm going to be looking for some sponsors. Timex is at the top of my list, but they only take the top 45 athletes in North America, and let's face it I'm good but not that good...granted I was the fastest dude under 25 from the Northern Hemisphere at 2009 Ironman New Zealand...

Crazy idea#3 / #4 Reading on some of the other blogs, and seeing some of my teamates train for Ironman, watching them travel and essentially live their lives to the fullest,it's made me reflect. I used to be them. I used to have dreams and goals. I used to have confidence. Lately I've felt like I've just been waiting for the next disaster. That essentially I've been plauged by Murphy's Law. I felt like I'm working my butt off just to get nowhwere. First I know I need to get my own place. Next I want to race Ironman again, and likewise I want to travel again. I talk to Steph and we talk about the plans of what we want to do places we want to go, and quite frankly I don't want that to be something that is said and not done. I was thinking of going to either Austrialia or New Zealand in 2012 or 2013. Figure it gives me time to get crap in order and save up. If it's Oz I wanted to do something Romantic like New Year's in Sydney. If it's NZ I want to race Ironman again, let's face it I guess I just like riding on the left side of the road and I've got a network down there. I have a feeling Steph and I are going to be long haul and quite frankly I'd like to do some of this traveling stuff done while we're still young, because we may not be able to do it again until we're retired...and from experience traveling is a lot easier the younger you are.

So those are the crazy ideas that have been batted around my head hopefully some of them will come to fruition.

R.D.

Park City Mossman Race Report

Well It's a well overdue but I was able to sit down and get my thoughts together and write a race report for the Park City Mossman. I will first start by apologizing if I sound a little sadsack, as I was about 10 minutes slower than last year. In some races 10 minutes ain't much but on a perfectly flat bike course it definitely is a big margin. Granted given my training and crazy life situation it wasn't too horrible.

We arrived in Bridgeport with my massive support crew of my sisters Melissa and Julia and My GF about 6:30AM. Unfortuately I overslept so I was not able to get my prerace coffee and Corn Muffin which may have made the difference on this day. I managed to get my packet and chip pretty quick and had to make my way over to Transition with only 15 minutes to prepare. It was then I noticed that my shorts felt a little funny I couldn't find the draw string and felt a tag against my hips..."Great I have my shorts on backward" I muttered to myself I did a quick towel change and tried to find space for my bike on a cramped bike rack. After squishing my gear into place I took a quick sip of gatorade and got my wetsuit half way up as I made my way over to race start. I managed to get it on and got some help from a fellow competitor on zipping up my Blue-Seventy Helix. I will say this about my helix it is a pain to clip together but once clipped it's very easy to zip down...likewise coat it with a fine layer of suit juice and it's a breeze to get off. But enough talking about my wetsuit, this year the Young guys were the first wave and joining us was CT triathlon legend Chris Thomas of Team Timex. I will say this about Chris he's very soft spoken and one hell of an athlete...if you don't believe me check the results from last year's timberman. He was 8th and I don't mean 8th in the 35-39 AG he was 8th overall.

The swim: 500 meter wade followed by a 1000 meter swim.

After the formality of the national anthem and having to be hand counted in a makeshift swim corral. The race got under way with the sound of a bull horn. As the rest of the field waded in the shallow water toward the first buoy, I decided I definitely swim faster than I run in Neoprene so I cut narrow and swam toward the buoy, by the time the rest of the field was swimming I must have been back in about 50th spot. I decided the cross leg was where I was going to make up ground. Since there were only 2 buoys on the long cross leg I sighted some of the kayaks and paddle boards, one of the guards pointed me back on course as I was cutting a little wide. I managed to pick off a couple of swimmers as I made it to the beach. I was expecting to be in 20th or further back but to my surprise as I ran on to the sand toward T-1 I heard one of the spotters calling out I was in 9th place. I managed to get my wetsuit off and leave into T-1 in 8th place picking up a spot with a quick transition.

Swim Split 20:22 17th fastest counting all waves 1st in my AG.

The Bike: Where is the Magic?

As I slipped my feet into my shoes I was desperately trying to get my speed up but I had really skipped on the bike training the week before the race. I managed to average 19mph on most sections of the course but I just felt like I couldn't get moving. I tried mashing power gears, I tried high cadence but my legs just could not get the Stomper to be up to speed. I manged to go by cheering section to complete the first loop and watched as the faster cyclist went by as I tried to find someway to pick it up. I managed to get passed by one guy in my age group and I tried to hold with him but was dropped after about 400 yards. I did pass one Heatster racing in a Newington Bike Jersey. "Hey you're Bobby Doogs ?" she said as I went by on her left. I nodded and I think I said something to her as I tried to get up to speed. I reached for a gel in my back pocket as I had nothing to eat. My pocket was empty "Shit I left it in transition." I said to myself. I decided to guzzle on Gatorade as it would be my only source of calories. I managed to pass some lap traffic on each loop but was passed by the faster cycling types and I just tried to suck it up for the last 3 loops of the bike. On the fourth loop I managed to get a good little race going with one guy in my age group. He didn't get out of sight and it helped me get my pace up a little. I hit T-2 and over shot my bike rack in my hurry to get out on the run. After re-racking the bike I managed to tear my race number as I turned my race belt around.

Bike Split 1:13:47 nearly 7 minutes and 2mph slower than last year.

The Run: I'm giving her all she's got Captain...

I hit the run at a good clip and felt that maybe I might be able to salvage a decent time but as I got to the first turnaround and took my split it wasn't looking pretty. One guy from my AG ran past like I was standing still. I ate the hammer gel I brought with me and it helped get a little perk in my step as I started the second loop. At about the 4 mile mark a 27 year old from the Yale tri team came along side I asked which loop he was on "my second he said nearly effortlessly." I tried to serge to keep him behind me. It wooked for about 100 yards and then he passed and was out of sight. I got to the turnaround and began the 1.5 mile straightaway back to the beach. About half a mile from the beach a guy from the Bethel Tri club got around me...I decided that I had to beat this guy to save my battered pride ( as I looked at my watch and saw that I was going to be lucky if I broke 45 minutes.) I tucked in behind him and then got along side him at the second aid station. We matched each other's pace as we started the last stretch to the finish with 200 meters left, I started sprinting for the line. I barely edged him out. I hit my watch and saw the split 44:45 one of my worst 10k s ever.

Run Split 44:44

Total Time 2:20:49 Nearly 11 minutes slower than last year.

10th place in my AG 64th overall.

While I was disppointed to say the least there were several things that were good. One was having the GF and my sisters down to cheer me on. The second was I had very quick transitions in relation to year's past. The third never underestimate the power of Java and a Corn muffin. And the Biggest thing I learned :ALWAYS BRING GU WITH YOU ON THE BIKE!

Well that's it for now I've got my Navy officer application submitted so I'm waiting on what the board says in September. If I'm go for flight school then I may not have another race this season. If I'm rejected then I'll be looking for a late season long course race to try to give me a springboard to 2011. Either way I'll feel the need...the need for speed.

Happy Training.

R.D.