How to Maintain Fitness and Wellness Habits: Tips and Techniques

How to Maintain Fitness and Wellness Habits: Tips and Techniques

Maintaining your fitness and wellness habits can be challenging, especially when life gets
busy. However, developing simple and effective strategies will help you stay on track and
keep your health a priority. This article will provide you with a comprehensive guide to
staying fit and healthy, complete with tips and techniques that you can implement in your
daily routine.

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6 Tips For Quality Run Training

6 Tips For Quality Run Training

Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...

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NYC Marathon: Goof Recap

NYC Marathon: Goof Recap

If you didn’t have an opportunity to read the epic writing in the previous post, I discussed the reason “why” I ran the NYC Marathon, then I highly recommend that you do.  Not just because the writing was fantastic, but it is my hope that the recap will be more emotionally moving.

Delta carried us to New York City and back with no issues.  I was upgraded to the business class on my departing flight, and returned to Tampa in economy class.  Even with my average size, I felt extremely cramped in economy.  Scott and his six-foot-one-inch frame looked extremely uncomfortable.  It is obvious, that Delta increased their upgraded business class at the expense of the comfort of the economy class passengers.  My suggestion to anyone flying Delta to the NYC Marathon, just include the cost of the upgrade if the flight it over 3 hours.

The plans were made well in advance for room and board.  After each of us declared our opinions for a hotel of choice, one of our teammates found a condo in Chelsea that would accommodate all of us comfortably and provide a full kitchen to save a little money on meals.

Per an email from VRBO (Vacation Rentals By Owner) we were to pick up the keys at a local pizza restaurant located next door to the building housing the condo.

Team Tampa PKD arrived around 4 pm and the employees working that afternoon had absolutely no idea what we were talking about.  Of course, we called the management company and were basically told they did not receive the contract.  When we had the contract in hand we called the agency back but no one would answer our calls.

Here we were, in New York City, on marathon weekend, not to mention the third and fourth game of the World Series, homeless.

Teammate Kevin O’Brien to the rescue.  Kevin works for a landscape development company and happens to travel quite a bit, which was lucky for us.  With his Hilton Honors status we were able to procure two rooms at the Hilton Garden Inn located in Tribeca.  Thank you Kevin.

The rooms were updated, immaculate and comfortable.  Another, nice little value add of the Hilton Honors was the choice of extra points or free breakfast.  Kevin being the generous person he is, opted for the free breakfast for us which again helped save a little bit of money.  Again, Thank you Kevin.

With all of us now settled, we headed to the Javits Center to pick up our NYC Marathon packets.  The bibs numbered up to 72,999.  It still amazes me how easy it is to retrieve a bib, swag and t-shirt at the expo.  It runs like a well oiled machine.

NYC Marathon The Javits Center

The Javits Center

There is a booth for every few thousand bib numbers.  The athlete walks up to the booth that includes their bib number, shows ID and their registration card.  Then they receive their NYC Marathon bib and other instructions, verify their info and then walk towards the t-shirt area where on the way, they pick up a plastic swag bag that also serves as the gear bag for the race.  The official NYC Marathon t-shirt area is well-marked with a line for the different sizes and within a few minutes of walking into the expo, the athlete has bib, swag and t-shirt.

NYC Marathon The Expo

That isn’t the most exciting part of the  NYC Marathon expo.  There are vendors from all over the country whom give runners have the opportunity to try and buy the latest gear and gadgets.

One aspect of the expo I really enjoy, is the aura and feeling of the environment.  There is an excitement in the air of the larger expos that increases my heart rate a little and excites me to race.  It is probably one of my most favorite parts of any race weekend.

NYC Marathon Team Tampa PKD minus Karen

The following day we made another visit to the expo simply to walk around and make some purchases.  I found a couple of vendors that I had met at other races  and made some new contacts for product reviews.  Stay tuned.

I have loved New York City since the first moment I stepped into Manhattan years ago.  I have a lot of friends here, and I just really enjoy the pace and excitement of the city.

NYC Marathon NYC Times Square

There is always one place, that is mandatory to visit, at least once, every time I am in town.  John’s Pizza.  I couldn’t believe my ears, when Rich and Kevin decided not to partake.  It was their loss, so Scott and I headed over to John’s for lunch.  Carb loading, baby, I just love it.

I could write a full post on John’s, so I wont go into the heavenly scrumptiousness of their pizza here, but trust this self-proclaimed, pizza connoisseur, when I say the explosion of flavors that emanate from each bite, redefines the word delicious.

NYC Marathon Brad & Scott at John'sNYC Marathon Brad digging inNYC Marathon The Pie

Saturday night, we were scheduled to have dinner with the PKD Foundation and the other runners from different areas at Carmine’s.  Scott, Kevin, Karen and I were all pretty familiar with the city and had even known of Carmine’s as it is pretty well-known.

That night we entered the subway and got off at 42nd street in order to head over to 44th where Carmine’s was located, as we started up the stairs from the station, Scott mentions the address which made Kevin and I do a double take.  2400 W Broadway, which was Broadway and 90th street.  At the moment we were on 44th st which means we were 46 blocks away.  That was a few miles from where we were at that point.

Of course like men we decided that maybe the address was wrong and went up anyway.  As it turns out, it was correct.  There was a newer Carmine’s uptown and we were in the wrong place and already fashionably late.

It ended up working out for us again.  We caught the subway up to 86th and when we arrived, food was just being served.  How long could this luck hold, right?

The dinner was fantastic and we met a bunch of really amazing people who were just as passionate about running for PKD as we were.

NYC Marathon PKD Runners NYC Marathon Carmines Table

Like good little runners we went back to the hotel and retired for the night in anticipation for the NYC Marathon the next morning.

NYC Marathon The Night Before clothes layout

As I mentioned both in the last post and in my NYC Marathon recap from last year; the logistics for this race are not the most convenient.  It involves a ferry to Staten Island then a bus to security, a decent walk to the assigned village and finally another walk to the specific corral.

An announcement came out from the NYC Marathon staff, about two months prior to sign up for transportation to the start and of course we all missed and ended up getting assigned the 5:45am ferry to Staten Island.  Since three of us had already experienced the ferry and knew that there was no accountability, we decided to just take the 7am ferry instead, not only giving us a little more time in the morning, but also keeping us out of the chilly temps for a couple of hours.

The lesson I learned here was there are two choices, either go by the scheduled time and arrive with a lot of time to spare, sit around have some coffee and bagels while waiting for the start, or go a little later and hope to make it to the corral at the time of your scheduled start.

We took the latter ferry and ended up having to wait for two ferries to get over to the island and then when finally getting on the bus, the traffic was so heavy we ended up having to rush to the corrals in order to make the 9:40 start.  It was probably perfect for the rest of the team that had later starts, but for Rich and I it was a little tight.  Personally, I do prefer the latter.

NYC Marathon Statue of Liberty from Ferry

I found my green village, dropped off my gear bag with my long sleeve shirt and pants, and headed to the corral just prior to the 9am cut-off to enter the corral.  Now I had about half-an-hour to stretch and use the portlet one last time.

I was talking to a woman from Basel, England when I heard my name being called.  Ryan Wallace, was a Facebook friend and runner I met at last year’s race.  A really fun guy to hang with, so after chatting for a bit we found we were looking at accomplishing the goal of 3:50 or better.  Score!  Someone to run with.

NYC Marathon Start Corral

In the Start Corral

They opened up the corral to head closer to the start line around 9:30am, and just after the final note to one of the most beautiful renditions of our national anthem I have ever heard, sung by opera singer (and runner) Susanna Phillips Huntington, and announcements by the executive director, the gun went off and we were running.

The NYC Marathon is the largest marathon in the world.  Largest meaning the most athletes run the course of any marathon in the world..  This year there were over 50,000 finishers.  It boasts spectacular views, fantastic support from the spectators, and a challenging course.  The route takes the runners through all five major boroughs of the city, starting in Staten Island, crossing the Verrazano Bridge to Brooklyn, heading north into Queens crossing the 59th St bridge, then into Manhattan crossing the Queensboro Bridge, north into the Bronx over the Willis Ave Bridge, turning south back into Manhattan over the Madison Avenue bridge and then finally the incline to the finish line in the heart of Central Park.

The experience this year was better than last, as the temperatures were much better as we started around 55 degrees Fahrenheit  and just a little breeze versus the 30 degree temps and 33 mph winds from 2014.

Ryan, his friend, and I started the NYC Marathon conservative for the first couple of miles, but as we rounded the first 5k I noticed we started to increase our pace.  I only was witness to it due to calculating my 5k under 27 minutes, which being under a 9 minute mile that soon, concerned me a little, but I was feeling really strong.

The spectators in the NYC Marathon are everywhere and they clap, yell and scream not only for their family and friends, but for any one they seem to be inspired by.  Statistics pretty much show, that even know there were over 50,000 athletes running this race, and hundreds of thousands of finishers in marathons all over the world, less than 1% of the population has finished a marathon.  In other words there were a lot of people to be inspired by during this race and the spectators expressed that.

NYC Marathon brad behind ryan

The Goof peeking out behind Ryan

Ryan and I ran together up to about mile nine, constantly telling each other to slow down, yet neither of us could hold a slower pace for very long.  About that point, a pressure emanating from my bladder was increasing to a point where I was just not comfortable any longer, so I speeded up to the mile 10 aid station to relieve myself.  My thinking was speed up, use the facilitates and then speed back up just enough to catch Ryan again.

Unfortunately, we didn’t cross paths again during the race.  I was out there on my own, all by myself.  It was just me and 50,000 of my closest friends.

There was plenty to see as I continued on my NYC Marathon journey.  Achilles International volunteers were out in droves this year with guides helping blind and other challenged runners through the race.  Guides would run in a formation with one tethered to the blind runner and then three-to-four others running on each side of them constantly helping to clear a path through the crowd.   It was so motivating, that I knew somewhere down the line in my own journey I would have to help like that in some way in the future.

As I crossed the 13.1 mile marker of this NYC Marathon, and saw the clock I realized that I had been running for an hour and fifty minutes.  That for me was fast, but I was still feeling really strong.  The sights of the area’s architecture, parks, people and the smells of the local restaurants were consistently keeping my mind occupied as I just let my legs decide what they were going to do.

I was concerned though.  I know enough about myself, that keeping this pace would have it’s consequences toward the final miles.

My favorite bridge on NYC Marathon course is the Queensboro bridge.  It feels like it never ends, but the view of Manhattan and the Hudson is spectacular.  Not to mention, the completion of the bridge is a u-turn with a horde of spectators that it feels like a roar of excitement is exuded from them.  I felt a boost of energy when I crossed mile 16.

I was actually a little impressed with myself as I hadn’t really slowed as of yet.  It is usually around this mile marker that begins the stiffness of the previous miles.

The next checkpoint for me is usually mile 18, but that too came and went without any real pain.  My inner dialogue started having delusions of grandeur of possibly finishing the race around the 3:40 mark which be a huge PR for me.

As I crossed the Willis avenue bridge, I felt the start of a twinge in my left leg and a smile crept across my face and out loud I said to myself,”There it is.”

The NYC Marathon mile 20 clock showed I was two hours and fifty-two minutes into the race, which was already better than last year.  My thinking at that point was that I could pretty much slow to a ten minute mile at this point and still cross under four hours, but that didn’t happen.

Mile 21 came at just three hours which was a first in a while for me.  I am usually only at 20 by three hours and here I was a full mile closer to the finish.  My period of optimism was cut short by a stiffness in my right leg that quickly became painful.

NYC Marathon Starting to hurt

I walked though the next NYC Marathon aid station and grabbed a banana from the hand of a volunteer thinking just get some more glycogen to my legs so I finish this last five miles.

What little stride I had became periods of walking between miles 22 and 23 as the pain started to sear and engulf the rest of my leg.  It was getting harder and harder to bend my right knee as the stiffness was setting in.

Central Park came and the crowds were getting louder and more dense.  I did not want to walk through the park with all these people.  I wanted to run in strong, but the pain was getting more and more intense.  I actually yelled at myself, “C’mon legs.  WTF are you doing!!!”

NYC Marathon Almost There

My mind drifted to Erika at that moment.  As I was trying to run stiff-legged and just suffer through this intense pain, I thought that this frustration and uncomfortable feeling must be what Erika feels all the time.  The disappointment at feeling run down, the pain that comes with these huge cysts on her Kidneys and the eternal uncomfortable feeling that keeps her from sleep and just enjoying life, must be one hundred times worse that what I was feeling.

If Erika had to continually go through this pain, then I could at least endure it until I reach the finish line.

I didn’t stop running, no matter how much it hurt.  I thought about Erika and the last couple of years of misery she must have been going through, and how Jennifer would also have to also have a painful times ahead through her recovery from donating a kidney.  It kept me going as I really felt like I was going through it for them.

I am not a totally idiot, I know that running the NYC Marathon of which I enjoy doing, really would do nothing for either of them.  It was the fundraising and support where we as a team were doing the most good.  Maybe it was for me.  Maybe because I was not able to donate my kidney, that I the pain I was feeling now was so that I could empathize with both of them.

NYC Marathon The Finish

The NYC Marathon finish line was just as glorious as the other marathons I have completed.  I was extremely happy to cross in 3:56 and at least beat my time from last year by about 10 minutes.

My official NYC Marathon finisher was medal handed to me, I was congratulated by a volunteer and ushered through to take continue the long mile walk to retrieve my gear bag.  I was engulfed on all four sides with athletes as we all did the marathon shuffle through the park.  There was a sense of peace and a little giddiness that filled the air.

NYC Marathon Medal FInish

We all did something extraordinary today.  Whatever the reason “why”, we were bound at that moment by the accomplishment and conclusion of a journey that started with the decision to embark, the hours of training and the final step across the NYC Marathon Finish LIne.

NYC Marathon Stepping Across the finish

Once dressed in dry clothes, I found Rich and we headed out to The Keg Room which was where Team Tampa PKD would gather back together.  As Rich and I were in the first wave, where he PR’d at an incredible time of 3:27, we arrived first.  Kevin, whom was actually in the last wave to take off, showed up next followed closely by Karen and finally Scott.  Everyone finished and accomplished what they set out to do, but I was most proud of Scott.

NYC Marathon Keg Room

Scott had micro tears in his gastrocnemius muscle (Calf) and had been trying to rehab it for the last couple of weeks.  I really didn’t think he would finish the NYC Marathon and we all told him it would have been ok if he didn’t .  He did though and under 5 hours with walking.  He also said that he felt like he didn’t feel like he did anymore damage.

NYC Marathon

Scott Bragan

I am proud of the whole team.  Team Tampa PKD was able to raise over 20,000 for PKD, finish the NYC Marathon and, most importantly, find a kidney donor for Erika.

NYC Marathon

Team Tampa PKD – (L to R) Scott Bragan, Rich O’Dea, Karen Dempsey, Brad Minus, & Kevin O’Brien

 

What kind of challenge are you partaking in or plan to journey towards?

Carpe Vitam!

NYC Marathon 2015: The Why

NYC Marathon 2015: The Why

My Why – PKD

The human brain is an advanced computer that controls many different systems.  The body is like a room full of servers each independently managing a different system with one major system, the brain, as the master controller for all of them.

When the master controller has a difficult task to undergo, the systems will cluster together in order to complete the task as efficiently as possible.  If one of the systems begin to fail, it doesn’t mean the task will not be accomplished it just means another system will take over the lack of work.  The work may not be handled as efficiently, but nonetheless, it will be completed.

Only when the master controller issues a command to stop will the other systems desist what they are programmed to do.  The question would be “Why did the Master Controller issue the command?”

This long analogy comes right down to a quote I use all the time.  Internally, and with my client athletes.  “The mind will quit 100 times before the body does.”  Every excuse will come to mind while an athlete may be suffering, but it is the reason “why” they are challenging themselves that will override the mind’s command to stop.

My 15th Marathon was the 2015 New York City Marathon, and my “Why” was tested.

In 2014, at the completion of the New York City Marathon, I said to myself, “Self, I am really happy I did it.  It was a tough race, in tough conditions (sub-40 degree temperature with 33 mph winds), but we did it.  It may not have been the time we wanted, but scratch the largest marathon in the world off the list.  I will probably not do this one again.”

My reasoning was the logistics of the race.

First, it is located in New York City.  That just says a lot of $$$ is going to be spent.

2) Getting around the big apple in a timely manner is difficult for someone not living there.

3) I have a lot of friends that live in the city and I want to see them, which means, more travel, meals and more $$$ spent.

4) The race doesn’t start until 9:50 which at 4 hours means 1:50 which is after the usual 12 pm checkout time.  Again, more $$$.

5) In order to pack the corrals with 50,000 runners, it is required to be in the runner villages close to 3 hours early, and in sub-40 degree weather for someone from Florida is somewhat uncomfortable.

6) After leaving the finish line when the legs are burning and everything is getting stiff, it is another mile to get to checked bags and then another half mile to get out of the park where there are no cabs.  Then another 5 block walk to the subway.

Other than that the race is amazing.

This year, the reasons above meant nothing to me, because I ran this race not for me, but as a member of Team Tampa PKD for Erika Bragan, Jennifer Thomas and all of the other people affected by Polycystic Kidney Disease (PKD).

Team Tampa PKD Scott with PKD Patient Erika

Scott & Erika Bragan

In 2009, Scott offered me a chance to run the Chicago Marathon for the Polycystic Kidney Disease.  At the time we were both in a boot camp class at a Lifestyle Family Fitness.  He mentioned it to a few others as well, so I brought up the idea of a team concept, where we could organize events to raise awareness and funds for PKD and then split up the money so everyone could reach their goal.  it actually worked for the 10 of us that competed that year, as we raised around $26,000 for the PKD Foundation.

Team Tampa PKD 2009

Team Tampa PKD – Chicago Marathon 2009

In 2011, we resurrected the team and signed on twenty-two members and raised over $56,000 for the foundation. Again in 2013 we had just Five members and raised over 25,000 that year as well.

Team Tampa PKD 2011

Team Tampa PKD – Chicago Marathon 2011

Team Tampa PKD 2013

Team Tampa PKD – Chicago Marathon 2013
(-1 not pictured)

This year, we again signed five members.  Scott, Rich, Myself, Kevin, and Karen.  we raised over $25,000 again, but this year we also accomplished something else.  Over the last few years, Erika’s kidney functions were reduced to less than 5% apiece.  A normal human being can survive on 5% of one, but with PKD it is inevitable that the kidneys will fail.

Team Tampa PKD NYC 2015

Team Tampa PKD – NYC Marathon 2015
(-1 not pictured)

Erika had already been put on the donor list for over a year, but it had yet to pan out, so we added not only raising as much financial assistance for the foundation but finding a donor for Erika as well.

For over a year, Erika has been in pain, not sleeping and basically been in a state of misery.  Scott has recounted this for me numerous times, so when he said that it was time to start thinking about a transplant, I immediately asked him for the details to get tested.  I wanted to help any way I could and if it meant giving up a kidney so be it.

The Bragan’s waited to see if being on the donor list would pan out, but as Erika’s kidney functions continued to deteriorate, family and friends stepped up to be tested as donors.

I was tested as a kidney donor, with the preliminary tests proving positive, meaning I was a match.

However, the secondary tests diagnosed protein in my urine which is common in endurance athletes.  Unfortunately, for the medical staff, it is a risk for kidney stones which have a small probability to clog my ureter and if that was the case now, I would have another kidney to fall back on.  If I donated one, it could be fatal.

I was heartbroken when I found out, but I understood the reasons.

On July 10, my friend and Team Tampa PKD teammate, Rich O’Dea was on a blind date at the Imagine Dragons concert.  While getting to know each other Rich made mention of Team Tampa PKD, the marathon and Erika.  At first, it seemed a nonchalant question when she asked how to get tested, so Rich took as her just being nice, but even after she ended up returning to a long relationship, she still communicated with Rich she wanted to get tested.

Team Tampa PKD, Rich with Jennifer Thomas, PKD Donor

Rich O’Dea & Jen Thomas

Her preliminary tests proved she was a match, and the secondary tests proved she was healthy enough to donate, so on Friday, Oct 23, the Tampa General Hospital Transplant committee approved the living donor kidney transplant from Jennifer Thomas to Erika Bragan, and scheduled the surgery for the 18th of November.

When I found out that Jennifer passed the second round of testing, I was absolutely ecstatic that she would be able to do what I and three other people could not.  I am still absolutely overjoyed that Erika will lead a longer more normal life and Scott, Madison and Spencer will continue to have their wonderful wife and mother.

While in an interview with ABC, Jennifer was asked why should give up her kidney for a total stranger.  Without skipping a beat, or even taking a breath she said, “Why wouldn’t I? The more important question should be, why is it so shocking that I would.”

I happened to be in the room when she was getting interviewed and I just about fell over.  Without trying to sound conceded, or take away any thunder from her, but I felt like Jennifer was someone who actually thought just like me.

Jennifer’s medical bills will be taken care of 100% by the Bragan’s insurance, but the recovery time may cause a little bit of financial hardship.

Of course, Team Tampa PKD is stepping up and hosting an event called Tailgate for a Transplant prior to the Tampa Bay Buccaneers vs New York Giants NFL Football game on November 8th at 1 pm.  (If you would like to help, but cannot make it to the tailgate please click here)

This is my “Why”.

What is your ‘why’?

Carpe Vitam!

The Ultimate Guide to Compression

The Ultimate Guide to Compression

It has been a while, and I have a ton of ideas that I am anxiously awaiting to share with you. Unfortunately, time has been getting away from me. Between training myself, a full-time job and being at capacity with 15 individual clients I am struggling for time to post. I promise I will figure out a way to make time. I am so lucky to have such great people to bounce ideas off of, that sometimes, by not posting, I feel like I am letting all of you down, so I promise to post more even if the posts end up being a lot shorter than usual. (Which the length is probably not your favorite part of it anyway. I know I ramble.)

Before I get into the nitty-gritty of my personal opinion of compression, a disclaimer.
I am not a medical professional. The opinions that are shared on this post come from research, my own experiences and the experiences of athletes I have personally witnessed and information I have researched. Every athlete/person has a different body and some products and/or methodologies may be advantageous for some and may even be dangerous for others. This post deals with my beliefs and my research. (Was that clear?)

Lately, most of the questions from other athletes, including clients of mine, have asked about compression. This usually centers around calf sleeves, but does include some of the other compression apparel as well.  My answer is usually, for recovery and for temporary use they are great, but not for training.   Why?  Great question.

I am going to use calf sleeves as my example.

While running, biking, swimming or any major activity using the legs, the muscles are constantly in motion.  That motion is what naturally makes the muscles stronger.  The muscle moves and is loaded with either more repetitions, or with weight.  The full range of motion of each muscle is imperative to the strengthening of the muscle.  Compression holds that muscle in place and limits the movement therefore limiting the range of motion.  While compressed the muscle cannot fully develop while training.   Let’s take a look at the anatomy of the lower leg in the running position.

As you can see the gastrocnemius muscle and Achilles tendon, when the knee is flexed, both constrict and then elongate when the knee straightens.  Here is the epitome of the range of motion naturally occurring when running.  The more flexion and constriction that take place the more they are stretched causing the breakdown of the fibers.  After the recovery period the fibers wrap tighter and in more abundance aiding in a strength and endurance.  Now imagine that gastrocnemius muscle remaining constricted due to a calf sleeve.  It seems to me that this would dictate that it would not have full range of motion also causing the Achilles tendon to remain stretched without the full ability to absorb the impact.  This could unintentionally damage the Achilles tendon, the gastronemius muscle and the soleus muscle.  If not damage, it will limit the ability to be strengthened.  This is why I personally do not recommend calf sleeves during training workouts.

Recovery
I do however do not mind wearing compression while in recovery to include immediately following the cool down of a workout.  I mentioned the healing of the fibers earlier.  In order for the fibers to heal and become stronger after the breakdown, blood must be pumped through the muscle and with it water for hydration.  Compression does help to isolate that area helping to keep the majority of the blood and water being pumped through the body to the point of  the compression.  With the legs either elevated or even walking around and at that point limiting the movement, it would allow for the blood to pool in that area helping to re-hydrate the muscle thereby helping to heal faster.  In turn, an occasional training run or race, with compression at the tail end of an injury, might also benefit, but in a very limited quantity, and duration.

Carpe Vitam! 

IronGoof

The Goof at the Races

The Goof at the Races

There is a few races that I have neglected to report on.  I decided that being most of them were smaller and very…well…uneventful, I thought I would just give the highlights.

Escape from Ft DeSoto Sprint Triathlon

Taking part in brick workouts at the North Beach at Ft DeSoto allows for familiarity of the surroundings, so when competing in a race in the same location, it is like having home field advantage, unless the course goes off the path.

The swim was 800 meters which for me is usually pretty slow, but the current was decent and I was able to stick nextEFFD to the bouys so I felt like I improved on the swim, but it still wasn’t fast enough.  I was able to sprint out of the water and head to transition with energy to spare.

The bike was one simple loop around Ft. DeSoto with a familiar headwind on the way out and a tail wind on the way back.  I averaged over 21 mph, so I felt pretty good, but I overdid it just slightly because I felt it on the run.  The run was slightly longer than a typical sprint and the second half was on the beach, so I really felt it on my legs.  I still had enough to sprint into the finish line, but it was a lesson learned that even on a ten-mile bike leg, I still need to take it easy at the start and ride negative splits in the second half.

Afterward the finish line was filled with excitement sharing stories of the race with friends and watching a few of them at the award ceremony on the podium.  It was a fun race and while I am not huge fan of Sprint Triathlons, I will definitely be taking part in this one again.

Tampa Corporate 5k

This race was put on by my friends Ben Mena and Beth Shaw (MenaShaw Races).  It was incredibly well-organized with numerous tents for vendors and a line of food trucks preparing everything from smoothies to homemade doughnuts.  Of course a beer truck was strategically placed near the finish line to provide access to exhausted runners looking to replenish their carbohydrates.

Police Run2It always amazes me when Ben and Beth pull these races off.  I know it was basically the two of them doing all the organizing, fundraising and negotiating with vendors and sponsors, so when I walked up to the site and saw an enormous amount of people and activity, I was overwhelmed with pride and honor just to know these two personally.

I was on Nick’s team, No Limit Marketing, so he gave me my shirt and we took a couple of photos and lined up for the race. I really wanted to just take it easy during this race, but the energy got the better of me.  The course was interesting, as it led out of downtown, then off the beaten path where the terrain changed to broken pavement and then a turnaround back to the start.  I was on track for a PR, but the course turned out to be 3.4 instead of 3.1 due to a last-minute logistical changed ordered by the city.  Interesting enough, I only know this due to a conversation with Ben after the event was cleaned up.  There was no mention of it during the event which is a credit to my friends, because it was seamless and no one really cared, because everyone was having a great time.

Our team actually came in 4th but just a couple of minutes.  St. Anthony’s Triathlon was going on that weekend, so Nick decided to just coast through it, which was smart, but he kicked himself later because if he would have actually ran it we would have placed.  We still had a great time.

St. Anthony’s Olympic Triathlon

It was a crazy day for St Anthony’s this year.  The expo was as expected with numerous vendors all giving free swag, free trials, and providing goods for the race and future races.  They all kept the excitement of the race consistent.  I could not keep my heart rate down during the expo.  After a quick bike, run and swim I walked over to check-in and aMCSTA press conference was taking place.  On the panel were a number of champion triathletes and NFL superstar.  Hines Ward, former NFL player for the Pittsburgh Steelers, was on the panel due to his upcoming entry into the 2013 World Championship Ironman Triathlon in Kona, October 12th.  He has never competed in triathlon before so on his road to the Ironman he is competing in the different distances and St. Anthony’s was to be his first Olympic Distance Triathlon.  My favorite triathlete, Mirinda Carefrae was sitting right next to him, because they are both sponsored by Chocolate Milk.  That was a huge treat for me, especially since I was able to talk to her and I got a hug from her afterward.  (Awww.shucks)  She was on her way to a meeting, so unfortunately I didn’t get a picture, but maybe she will recognize me at a later date and at that time I will get a pic.  But I digress.

The next day the expected wave of anxiety especially since the water looked a little choppy and being my confidence in the water is a little shaky, I was even more anxious.  I guess my feelings were correct because after the pros started Phil LeHaye, the race director, came over the loudspeaker and stated the course would be shortened for safety sake.  I really thought  that I would be happy due to my limited swimming confidence, but I was amazed at how disappointed I was.  To me it was no longer an Olympic Triathlon.  I ended up doing this exact same course two years prior when they moved the swim but I was even worse at that point.

2013-05-06Truth be told that was the most unusual part of the race.  I completed the swim without any real issues, the bike was uneventful with an average of 20.8 mph and I even was able to complete the 10k run with only one hitch; my bladder told me after mile 4 that I needed to empty it.  I told it that we only had two more miles, but I had already held it for a while and it just wasn’t going to allow me to keep going for another two miles without relieving it.  I ended up using a port-o-potty on the route which took even longer because I was wearing a one-piece tri suit that Zoot had sent me with their new technology.  I usually am not a fan of one-piece tri-suits but this one even though it was black, was cool and comfortable.

I finished in 2:43 which was 37 minutes better than two years prior with the same distance.  If it wasn’t for the stop it might have been up to 7-8 minutes faster.  Either way I was happy with my performance and I felt really strong crossing the line.

Police Appreciation Run

My friend Rich texted me a few days before this 10k race.  I had no intention of running it, but

PArun

I had not had the opportunity to hang out with Rich for a while and I wanted to catch up with him.  Of course Rich is really fast genetically, so even with all the training I had been doing I still couldn’t catch him, but I enjoyed the race.

This is a Chris Lauber directed race, whom I just have the utmost respect for, not to mention the race was dedicated
to the current and fallen Policemen and women in the area.  Great cause, and a great race, even with the 10k going off course for a bit.  We didn’t know this until we returned to the finish line, but Chris was lucky because even thought we drifted, it was still exactly 6.2 miles, start to finish.   There were plenty of vendors afterward, with food and recovery fluids.  I highly recommend it to anyone.

Miles for Moffitt

I believe I have stated this in other posts, but to make money to live I contract myself out as an IT Program/Project Manager for large firms.  What exactly do I do?  Well, companies hire me to manage projects that usually have over million dollar budgets, like re-designing an online banking site for a well-known financial company, or the development of a government website with over 50,000 pages and applications.  I identify the scope of the project, procure the resources both human and material, set the schedule, manage the budget, mitigate the risks, serve as a liaison between the business executives, IT department, internal and external vendors and worker bees, and manage the tasks in order to complete the project.

MMSBMy latest contract is with Gerdau Steel and they are a major sponsor for Miles for Moffitt, which is a very popular event in the Tampa Bay Area.  Gerdau was nice enough to allow me to run the 5 mile race for them.  They have basically three races the 5 miler, the 5k and the  1 mile run/walk.  The 5 miler and the 5k can be run either timed or untimed.  This was a well-organized event with a relatively flat course on the campus of the University of South Florida.  Surprisingly enough there was a couple of hills, but nothing that felt terrible.  I saw a few of my clients while out there and hung out with Rich again.  I averaged 7:30 miles as I did the week before during the Police Appreciation 10k, so I was content with my performance.

After the races concluded, and the thank yous are stated, they have a parade for the cancer survivors that ran the race.  It was a really awesome site to see all of these people who were diagnosed with cancer now running in a race.  it was inspiring and motivating to know they came back from as close to hell as one can get, and stronger than before.

The Dunedin Sprint Triathlon

I have completed this race for a couple of years now, and since my first triathlon is no longer around, the Morton Plant Mease Triathlon, I decided to make this one my annual “remember how it all started” race.

DTRI

This race is held on Honeymoon Island which is a great beach with usual minimal issues, but this year we were told that the bottom was a little rocky and we should bring water shoes.  I decided to wear my Vibram 5-fingers because they do not hold a lot of water and  I thought they would be easy to get out of.

The swim was pretty much a water run due to the shallowness of the  water.  I usually incorporate some water running during my swim sessions so I know the resistance that water can put on your legs, so I dolphin dived/swam most of the way.  I was going to be using my legs enough during the bike and the run, I didn’t need to be wearing them down, prior.  I came out of the water in the faster 10% of the wave, but was slowed down by two things.  The first being getting out of my shoes.  While there was no water giving me issues, the shoes had constricted around my foot so I had to fight to get them off, and then exiting transition had a very narrow trail, so there was a line of us only able to shuffle to the start mat.  Other than that the race went great I finished in 1:05 which was another PR for me by a couple of minutes.

And that brings us up to date on race reports.  My next race is the NYC Triathlon which is an Olympic distance triathlon in the heart of New York City July 14th.  I am really looking forward to this race due to the course being around my favorite city.

Carpe Viam!