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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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!

Rev 3 Florida 70.3 Race Recap

Saturday was a phenomenal starting with watching a few of my girls PR at the Great Westchase 5k.  The night before I was contemplating going or not going, being that my race was the next day and I should really  just head to athlete check-in, get a little workout in and return to relax.  I couldn’t keep away though.  Just the thought of five of the ladies I coach at Fit2Run (my girls), having the ambition to run that morning, was enough that I just couldn’t stay away.  I really wanted to be there for them and cheer them on.

They all looked a little surprised when I arrived, but in a good way, at least I hope in a good way. I was shocked at the amount of people that showed up being that I barely ever heard of this race.  My girls, Sharon, Kim S., Molly, Sonja, and Donna were there and ready to rock and I even saw a few of them doing their prescribed warm-ups, which made me smile.  With my camera in tow, I was happy to grab a few shots, but I knew I shouldn’t run with them, but deep down I wanted to.

After the gun went off I grabbed a few action shots and raced over to the 1 mile mark, but I missed a few of them, so I just hung out about three-quarters-of-a mile from the finish and waited.  I grabbed photos of the women I saw, but I still ended up missing a couple.  When Sonja came a long I saw a certain, not pain, but concern on her face, so I decided to jump in and bring her across the finish line.  She is one of my projects, as she has been one of the few that continually asks questions, and genuinely wants to get better.  I have even put a personal plan together for her to run the Best Damn Race Half-Marathon.  She makes me so proud, as she continually gets better in more ways than one.  I brought her in, egging her to push just a little more and increase her cadence and speed.  She came across the line with a new PR and made this coach feel like the proudest papa ever.  To increase that feeling even more, I found that all of my girls PR’d and Sharon by more than four minutes which is HUGE!!

We hung around a bit and checked out the expo before I said my good-byes and started my journey south to Venice, Florida in order to Attend the Check-in for my own race.  The drive wasn’t bad from Oldsmar, around an hour-and-a-half, but it didn’t feel that long due to the radio blasting classic rock from 107.3 The Eagle.  I love that station.

When I arrived I was surprised at the organization of the check-in.  There were volunteers helping with everything to include parking.  After I received my packet and got my athlete bracelet I was told to go get my timing chip in the next shelter.  There stood two, large screen monitors with keyboards and little cameras at the top.  The staff member brought up the application where it asked for my bib number and then had all of my information loaded.  I verified it and then he coded a new chip and then took my picture.  I was curious and asked him what the picture was for and he informed me that as I would cross a mat about 200 yards from the finish, my picture would come up on a huge monitor above the finish line.  I was pleasantly surprised and excited about that.  I would probably not see it myself, but just the thought already started my heart pumping for the race.  I left that area and looked to my left and found a massage tent, and as I didn’t get a chance to see Lisa Jamison that week, I decided to check it out.  I again was surprised when I was told by the volunteer that a massage pre and post race were included in the registration.  They asked me what I was looking for and I told them I really just needed a good stretch and that is exactly what I got.  Three LMTs all took turns massaging and stretching my legs, arms and shoulders out.  This wasn’t some 20 minutes quicky rub down, this was a good 45 minute full-on stretch and it was awesome.

I caught up with Pete and Jaime after that and we all went over to get our SWAG bags, which by far was the best I had ever received.  A Headsweats visor, Blue-Seventy goggles, samples of Power bites and a new Powerbar and very little paper all tucked in a drawstring bag labeled with Muscle Milk.  The rest of the expo was pretty rudimentary, so we decided to head over to Sharkey’s for some lunch before the mandatory meeting.

The mandatory meeting brought on a surprise and a little fun.  The race director notified that due to the rough water, and the possible Red Tide warning, that it was possible that the swim would be cancelled or reversed.  What I haven’t mentioned as of yet, was that due to Hurricane Sandy, it was already very windy.  The waves in the ocean looked angry and rough.  One part of me was a little relieved, but it was outweighed by the side of me that was disappointed.  I mean I should have been excited due to the swim being my worst event, but it just wouldn’t, and later didn’t, feel like a true triathlon if the swim was cancelled.  I felt the last race of the season was going to be a huge disappointment without the swim, not to mention the high winds on the bike were also a concern.

At the end of the mandatory meeting there was a worst wet suit contest which was really entertaining.  Six athletes went onstage with really ugly wet suits, some worn, some bleached and one of the custom made was really terrible.  An athlete with this multi-colored, turquoise, purple, orange and black multicolored wet suit one by unanimous cheering and laughter by the athletes.  The top two ended up winning brand new wet suits provided by Blue-Seventy which was kinda cool for them.

I was continually impressed with Rev3 when I visited transition.  They didn’t have the rails that I was used to where the bike seat hooks underneath with just a little room to setup your bike and run gear, they had these wood boxes the ground that gave each athlete a sleeve where your bike tire was inserted allowing the bike to stand up on its own and the ease of removing it and returning it during the race, and a box for your gear and even more room between bikes.  Not to mention the little of added extra of personalizing your spot with your bib number and name printed on the box.

The rest of the night basically consisted of packing up my gear, changing an inner-tube on my bike and relaxing.  Oh, I will say one thing that the race provided that was really cool; race tattoos.  These are temp tattoos with my bib number for both arms and the back of my right hand and my age on the back of my right calf.  They looked extremely professional and were a lot easier to apply than  I thought.  Peel, stick, wet with a wash cloth and peel the back off.  Done.  I didn’t know how complicated it was going to be, so I applied them Saturday night and slept in them, and they looked just as good at 4 am when I awoke.

Pete, Jamie and I before the race

All of the athletes I knew had rented hotel rooms in Venice, but the ride was less than an hour, and I thought I would be better off sleeping in my own bed and having some solace time, prior to the race.  I was very happy I made that decision.  The ride down that early in the morning was easy and fast.  I had plenty of time to rack my bike in transition and lay out my shoes and stuff before the race.   As I walked up to transition I heard the announcer officially cancel the swim and proclaim the pros would have a 1.5 mile run prior to the bike but the age groupers would have a La Mond Time Trial start.  While the disappointment came over me I was also curious about this time trial start as I had never had that experience before.  Upon finishing I caught up with Pete and Jaime and socialized with them, Carola, Laurie, and some new friends we made.

Carola and I


Finally, after the pros finished their run and started on the bike the officials lined us up in bib order and started us at the Swim In as if we just came in from swim.  After the first athlete ran into transition they continued starting each athlete every 3 seconds.  I was bib 364 which gave me a good 5 minutes in line before I finally was started.  I ran to my bike, jumped into my shoes, put on my helmet, with clipping my chin strap, grabbed my bike and ran to the mount line.  I registered 1:37 for T1 which was ok, being that I was at the far end of my row and far from the bike out line.  The wind was howling the whole time on the bike, but luckily the first 25 miles or so had a great tail wind.  I was keeping speeds of 25-27 mph with medium effort and was feeling pretty good, even with some of the more experienced bikers passing me like I was standing still.  Even Pete caught me with his race wheels and flew by calling me to chase after him.  I kept him in sight for a good 5-6 miles until I lost him, which just at the point we turned into the wind.

It was brutal.  I never thought I could work so hard to reach speeds over 16 mph.  That is all I ended up thinking.  “No matter what I just can’t go below 16.”  It is such an arbitrary number but it sticks with me for some reason.  I just refused to go under it.  Later on this might had led to another problem, but I will get to that in a minute.  Around mile 40 there was relief of about four miles, but even that was quickly defeated by turning back into the 20 mph headwinds that plagued us all on the back half of the course.  After mile 20 I wasn’t really passed again, however I was doing my fair share of passing which was nice ego boost.  I caught up to Jaime who started 260 people in front of me and even Blaine who was ahead of me by 100 or so.  I was feeling pretty good in that arena, but I just couldn’t catch Pete.  I tried though.

When I got back into transition I was noticing a little pain in the arch of my right foot.  I never felt that before, so I just shrugged it off, but when I returned my bike it’s sleeve in transition, and donned my running shoes, I felt this sharp pain in my foot like I was running with a nail stuck in the ball of my right foot.  I seriously thought I somehow broke my foot.  I left transition within 90 seconds only to end up sitting on the curb howling in agony at the pain in my foot.  I took off my shoe, massaged it and started rolling it over the curb and the pain was so intense tears started welling up, and not just due to the actual pain, but for the brief thought I might DNF.  I said to myself, forget it, I am going to finish this thing if I have to hop the 13.1 miles and crawl across the finish line.  I put back on my shoe and started to run slowly.  I was so relieved when the pain started to disappear.  I didn’t quite have my legs after the bike, but at least my foot wasn’t broken and hopefully the pain would subside completely and soon.

Digressing back when I first entered transition, Pete yelled at me as he had just crossed the timing mat, to come and catch him.  Well, even after hanging out for a bit, I caught him before the first mile marker.  He was hurting pretty bad and I was hoping he was alright.  We stopped for a minute to stretch and then we walked and then ran for a bit.  Just about the first mile marker Pete cramped up really bad and he just shouted for me to go on and even after I doubled back to make sure he was all right, he shooed me away so I ended up back in familiar territory; alone or alone as one can be in a race with 500 athletes.

My legs were still a little stiff, but they slowly loosened up.  When I hit the second aid station, I grabbed some water, but at the third station I walked through it grabbing water and Pepsi washing down a Honey Stinger gel along with it.  Interestingly enough, I had just recently found that Coke or a cola of any kind, really helps during a triathlon run.  Not as much in a fresh run, but in a triathlon it sends a bolt of sugar right to the glycogen stores and seems to give me this little lift, just enough to make me feel like I can push a little harder.  Problem is, it is short lived, but combined with the right other source of sugar it can keep me going for at least a couple of miles until I hit another aid station.  That ended up being my strategy.  Walk through every other aid station grabbing water and coke(Pepsi) until I got to the last garbage can and they I started running again.

The run was two loops with this two mile, out-and-back concrete trail along a canal.  That was the part I wasn’t happy about.  First, it felt like it would go on forever and second it was concrete and I could feel the impact.  I adjusted the best I could by lifting my knees and landing as softly as possible, but it just wasn’t enough because I could feel it in my legs at times.  On the long canal trail I saw Jaime on my left after the turn-around, and it didn’t seem like she was that far behind me and then I passed by Blayne who was looking really strong.  They both inspired me to push a little harder.  I was feeling stronger at the start of the second loop so I started to lean from my ankles a little more and raise my cadence.  The second loop seemed a lot shorter than the first, not that I wasn’t terribly thrilled when I saw a sign “Half Mile to Go”.  I powered through that last 800 meters passing two other athletes in my age group.  About 100 meters prior to the finish line I heard in a huge booming voice, “And from Tampa Florida, Brad Minus coming down arms wide looking like a champ.”  I was ecstatic, exhausted and in a lot pain.  The pain in my legs was terrible.  I knew it was a soreness from the race, but it was a pain a little more intense than normal.   A handler walked me through as I was awarded my finisher medal and handed a Gatorade and a water, making sure I was stable.  After I assured him I was fine he took my chip, told me congratulations and pointed out the amenities for the finishing athletes.  I wanted to wait for Jaime, but I knew if I didn’t get someone to work on my legs before I cooled down entirely I was going to be in even more pain later, so I headed for the massage tent.

I didn’t have to wait long til I was lead to a table where a Chiropractic student named Marceia, worked me over.  In other races and even while watching some of the other volunteer massage therapists work over other athletes I usually see a cookie cutter approach to working on athletes.  Meaning, like an assembly line, athletes are brought in each one is worked on in the exact same way.  I only say Marceia work on the athlete prior to me and I was wondering if it was going to be the same way.  I was so delighted when it wasn’t.  She continued to ask me about my soreness and pain levels as she worked on me, and she was even using the same techniques that Lisa uses with me and even better, she did nothing to me that was even similar to the athlete prior to me.  This woman had instincts and they were good ones.  When I got off the table I was still a little sore but I felt 90% better.  Thank you Marceia wherever you are.

I heard Jaime cross while I was waiting and by the time I finished my massage I saw Pete from a distance come across, so we were all in at this point.  Chris and Fallon had come to watch and pleasantly surprised me by staying for the entire race.  I am so impressed with Revolution 3 and everything they had available.  It was actually possible to cross the finish line and walk right over to the results tent, type in your bib number and immediately check all of your splits, and since it was web based anyone who is tracking an athlete was able to receive real-time information.  The very second an athlete crosses a timing mat, anyone in the world could see the time if they are on the web page.  The last few Ironman races I have either watched or competed in, my followers have told me the lag could have been up to an hour after the split was crossed.

Jamie, Pete and I afterwards

After, some pics and some socializing we checked our times and awesomely found that Jaime had placed in her age group.  While looking at the computer it looked as though she had taken third, but when she was actually called for second place during the awards ceremony.  Congrats Jaime!

I ended up breaking the 5 hour mark at a final time of 4:59.13 with 2:49 bike and a 2:06 half marathon, so I was happy with my performance.  If there was a swim, I probably would have come in right around the same as Augusta, and I was glad for that.

This ends my triathlon season.  I am in the midst of planning my off season and I have already titled it, S3F.  Speed, Strength, Swim & Flexibility.  I plan on working on my speed on the bike and the run, adding some endurance strength especially in my back and arms in order to increase speed in the water, doing more work in the pool on my form to try and relax and reduce my time in the water and increase my flexibility to protect my back and lengthen my stride and stroke.  I am planning on competing in Tough Mudder in December with the A-Train, probably doing the Clearwater Marathon and maybe a couple of other short races just to keep my edge a little, before the first race of my season which at this point will be St. Anthony’s in April 2013.

Carpe Viam!

Milestone Monday & Magic Number 6

Happy Monday Everyone.  I know it isn’t much but this will be a small milestone as it’s the 20th blog I have written.  I have not achieved the frequency of my friend Kat at Sneakers and Fingerpaints who writes 30-40 entertaining and quality posts a month, but I am working up to it.  I would really like to allow you to follow me through this last week as I get ready for the Revolution 3 Florida 70.3 this weekend, so I am going to attempt to write a blog a day on my thoughts, workouts and other tasks I am doing in order be as fresh and strong as possible for this 70.3 Triathlon.  The Magic Number is 6.  Six days until the race.

This weekend was filled with slightly less intensity of training as I started the tapering process for the Rev3.  On Saturday the A-Train completed a pretty intense 6 mile run followed by a swim in the extremely choppy surf of Clearwater beach.  It was perfect weather for a run which took us along the beach and over the Sand Key Bridge. This was a good last quad burner for some explosiveness during the run portion next week.  I always like running with Nick Z.  He is an extremely fast runner so even though he is not running at his pace, he pushes me to keep my pace a little faster than usual.  Not quite a tempo run, but fast enough for this shake out run.  

I went up to the ballroom level of the  Hyatt right near Pier 60 after the run and had a chance to get to know one of our new members Jessica M.   The hotel is very plain from the outside but inside it is really beautiful.  We bought a couple of beverages at the coffee kiosk and then went outside to chat and found comfy couches and chairs with views for the water and the beach.  A perfect wind down to a tough workout.  Jessica is a recent transplant from Brooklyn, New York, with a love for working out and running.  We found out during the Miles for Hope ride how tough this woman really is.  I mentioned in that post that we averaged about 18.5 mph during that ride.  Ms. Jessica kept up with us the whole way on a recently purchased bike, with no cages or clips on her feet.  She did the whole thing with running shoes and flat pedals.  That had to be really difficult.  I probably couldn’t have been able to keep up.


Sunday we rode a semi-fast 42 miles on the Sun Coast Trail.  We started with seven riders and it was very comfortable.  of course I lost the valve to my Speedfill early in the ride, but with two backup bottles I was still able to hydrate effectively.  The ride started a little chilly for Florida.  I don’t know the exact temperature, but it felt low 60s.  I was concerned at first because I really wasn’t prepared with long sleeves or with arm warmers, but after a brief warm-up spin, Pete broke away for a bit and I followed.  At 23 mph and spinning at at a cadence of 95 rpm, I ended up getting my heart rate up and I warmed up very fast.  As we closed in on the baseball fields, marking the halfway point, Pete took it up another notch and we were both hitting 25-27 mph  for the mile prior.  Oh did I mention the first half was with a decent head wind?  I didn’t realize it till I looked down at my Garmin and noticed I was working pretty hard to keep 19-20 mph.  The group and I took quick break and then headed back which turned out to be faster and easier due to the tail wind.  Pete and I kept a pretty good pace the rest of the ride with Jaime, Stephanie and one other gentlemen on our wheels.  About 6 miles prior to being back to the cars, Pete decided to hang back a bit and Steph got rolling with a really nice pace so we played cat and mouse sticking to about a 21-23 mph pace.  It was a fun ride, but luckily not too intense to keep our legs for next weeks race.

I went home, showered, rolled, stretched and then headed for a really good brunch at Grillsmith.  If you have not had their brunch I highly recommend it.

This morning I woke up extremely lazy, but I knew if I didn’t jump into the pool, I would come up with every excuse in the book not to do it later.  Amy, my coach, had me doing a short workout but was form focused which is what I need right now.

WARM UP:
200 WARM UP
50 CATCH UP STROKE
50 ON YOUR SIDE (1,2,3 X 5 KICKS ON SIDE)
50 ARM STOP AND LOOK
50 KICK BOARD CATCH UP
50 KICK FREE STYLE
100 PULL BUOY, FEELING THE GLIDE
MAIN SET:
All repeats are with a steady Rest Interval (RI):
10 X 100 ALL OUT!
10 SEC REST BETWEEN INTERVALS
COOL DOWN:
2 X 25 UNDERWATER NO BREATH
200 FORM FOCUS SWIM
LUNGES

As you can see it wasn’t a long swim by any stretch, but it was enough for me.  I actually love these workouts, because of the intervals.  It doesn’t seem like it takes as long.  This workout took me about 45 minutes, where I am usually in the pool close to 75-90.  See since I really do not like long workouts, I probably need to do more of them, you think?
My diet today will consist of a good amount of protein  with vegetables and a good amount of water.  Breakfast was 4 eggs, sweet potato and turkey sausage with salsa,  Lunch will be a spinach and romaine salad with a lot of chicken, vegetables and a splashed with a light balsamic vinaigrette  and dinner with be a lean steak with another sweet potato and green beans with almonds.  In between, I have a protien shake for morning and an apple and almonds for this afternoon snacks.  Pretty lame for a day of eating but I’ll enjoy it nonetheless.
That should take care of Manic Monday.  Tomorrow I hope to start a regular post called Tribute Tuesday where I choose one person whom has greatly affected me positively and give you my story of the why and how, and then I interview them in order to let you into their personalities.
CARPE VIAM!!

2 races in one day? – Continued

Previously I mentioned all that was; the Top Gun Triathlon for me.  Today I give you the run-down of my experience with the Twilight Triathlon I competed in that same evening.  Are you ready?  Are you in suspense?  If you said “yes” then I know you just are humoring me, but I’ll ramble on for a bit anyway.

After a little breakfast I went home and hoped to catch a nap but had no such luck.  I did chill out for a while and watched some of the Olympics, but before I knew it I had to head on over to Outspokin to pick up a ride to the tri.  I headed out with Nicky Z, both of us continually wondering what the heck we were doing.  I wasn’t really sore or anything, but I was a little exhausted.  After what seemed like forever, an hour, we showed up to what looked like a cluster fuss.  Cars lined up, making ‘U’ turns to find parking, a sheriff’s deputy telling drivers where to go and vendors still putting tents up less than hour before what was supposed to the start of the race.  We ended up really lucky and did find a parking space pretty close to transition.

Walking up to transition the announcer’s voice was hailing over the loud speaker something I never heard at a race before.  “Don’t buy anything from the food truck.  He has been trying to keep this triathlon from taking place!”  Excuse me what? Really?  A guy in a food truck doesn’t want an extra night of better than average income?  Seriously?  That ended the negativity and the following were the instructions for packet pick up, body marking, and warnings about lights on our bikes.   After picking up my packet and t-shirts, one for this race and one for the Sunrise/Sunset challenge.  Nick and I looked at each other a little surprised they were both cotton, but we were given the explanation that DRC Sports, the sponsors for the Twilight Tri, bought both shirts since Top Gun really didn’t need the extra advertising.  Oh well, no biggie.

After finishing up my setup in transition I went out to the beach to warm-up a bit and then I headed out to the water.  All I can say about that water was….YUCK!  It was very shallow, 86 degrees, murky brown and the gulf floor was mushy and full of oysters.  I was actually wishing I was back at Ft. Desoto.  Of course, I didn’t spend much time out there not that I had a lot of time anyway, since I was heat number 2.  The pre-race meeting gave us our instructions, there was a very nice rendition of the national anthem, we took a quick photo of all the athletes that had completed the Top Gun Tri and we were finally ready to race.

Nick’s wave went out first with mine three minutes behind.  It was completely psychological, but the buoys sure looked a lot farther than this morning, and they felt that way too.  I did not feel nearly as good as I did that morning which was obvious as I was three minutes slower.  I did end up making part of it up in T1 due to transition being staged much closer than Top Gun.  I was quickly back on my bike and headed out on the road.

My goal was the same stay above 20 mph and keep a cadence of 90-95.  Heading away from transition to the turnaround point there was a decent tail wind which helped me keep my speed up. Unfortunately, a tail wind on the way out means…yep…a head wind on the way back.  I tucked in and kept my cadence up the best I could, but I found myself falling at times to 18-19 mph which was disconcerting.  I did catch a couple of miles over 22 on the way back but it still kept my average to 19.8 mph which was ugly compared to my mornings ride.  I could make excuses as it was the wind, or the fact I had to slow down almost to a stop at the turnaround or even the fact I ran over a squirrel.  (I hear you…WHAT?)  Yeah, a squirrel darts across the street and literally runs right in front of me to where I had no other option that to run over it.  Luckily, I looked behind me and it got right up and ran just as fast to the nearest tree and climbed right up looking none the worse for wear.  Still it was no excuse, I just didn’t get the job done.

With a mile-and-a-half to go I saw the leader making the turn to the finish of the run.  All I thought was what a loser I was.  The guy only had a a minimal 3 minute head start on me and I wasn’t even finished with the bike and here he was on his way back to the finish line.  What a beast that Zach guy is. Anyway, I sped into transition changed my shoes and headed out.

It was the complete mirror image of my run earlier that day except in slow motion.  I felt like I had nothing in my legs until the turnaround and then they finally stretched out and I was able to pick up my cadence on the way back in.   I will say the sunset on the way back the finish was gorgeous as was the good amount of extra protein I ingested on the way back due to the overwhelming amount of mosquitoes.  No wonder I wasn’t that hungry after the race. Anyway, I ended up averaging around an 8:30 which was a little over a minute slower than earlier.  Oh well, in all fairness it was my second race of the day and even though I was planning on bringing my effort level down, my ego got a hold of me and that just didn’t happen.  I said it before and I will say it again…more bricks, more bricks, more bricks.

It was pretty uneventful after that.  Nick got a massage from these two women and finally understood why Scott Bragan and I have been singing Lisa Jamison’s (http://www.liftperformanceenhancement.com) praises for over a year.  in my opinion, massage should be a part of anyone’s training plan that trains hard more than 3 days a week.  We packed up, grabbed some food, Gatorade and took the long ride home.

Overall; I don’t think I would’ve wanted to spend the day any differently.  Great workouts, good friends and the feeling of accomplishment.  What could possibly be better?