Ironman Augusta 70.3 2016 Race Recap

Ironman Augusta 70.3 2016 Race Recap

September 25 was going to be my day.  The Ironman  Augusta 70.3 triathlon was finally here.  The race I had been training so hard for on one of my favorite courses.  It was four-and-a-half months...

read more
Letter to the Triathlon Coach

Letter to the Triathlon Coach

I have been an endurance coach for some time now.  Once in a while, I receive an email from a client which chokes me up with pride.  Today, I received one of those letters, so instead of sharing it...

read more
FD3 Triathlon: Goof Recap

FD3 Triathlon: Goof Recap

The previous post was a review of the FD3 Triathlon Series as if it was a product.  Below you will find a more detailed account of my personal experiences during the race.  Let me know in the...

read more
Tribute Thursday – Matt “IronBeast” Dolitsky

Tribute Thursday – Matt “IronBeast” Dolitsky

There are a number of you that call me “crazy” for continuing to do Ironman Triathlons and keeping the training schedule I do during the season.  At least it is the inspiring kind of “crazy” right?  I enjoy training and obtaining results as a part of it, not to mention just maintaining my fitness level.  There is one person out there that I call “crazy” in the inspiring kind of way.  He puts all of my 100 mile bike rides, two-a-day workouts and mega brick training workouts to shame.  He makes me look like a couch potato and he is more inspiring and motivating that any person I know.  Let me introduce a guy who continues to motivate, inspire and just plain amazes me; Matthew “IronBeast” Dolitsky.

552277_490472044308353_1069924659_n

Imagine if you will, a 9 mile obstacle course, that includes swimming in cold water, then a rope climb over a wall to exit the lake.  Imagine again doing this is in 30-40 degree temperatures.  Of course that is only one obstacle there are 29 others as well.  Now imagine doing that course as many times in 24 hours as possible.  Does that sound crazy to you?  This is “The World’s Toughest Mudder“(WTM), and Matt will be competing in that this coming weekend.  What makes it even more amazing, is that he is competing in it for the second time!

Matt claims he is average, and when I was talking to him about doing this blog he said, and I quote, “I’m just an average dude too just an above average pain tolerance and insane determination!”  All I can say is “Yeah, right!”

1424405_10201620700913850_138323445_nWhat does it take to compete in adventure obstacle challenges like this?  Let me give you an example.  I caught Matt training one day on Swann Drive flipping a huge tire for a mile.  Does that sound crazy?  How about a 75 mile bike ride on a mountain bike that didn’t start until 10pm?  How about a 3 mile swim around Harbor Island here in Tampa?   Matt incorporates these workouts as training on a regular basis and I think these are his easy workouts.  During the Gasparilla Half Marathon I did, pass Matt, but there was a huge difference.  I wasn’t carrying a tire on my half marathon, but Matt was.

Matt also inspires others constantly, and to a point where he is bringing a few people to the World’s Toughest Mudder with him.

35463_503491526363259_785760569_n

Matt and I met at Fit2Run while I was coaching there.  We were on a run together and I helped him (I think) relax a little on his run.  This was at the very beginning of his journey into ultra obstacle racing.  From there he was like a rocket ship.  Last year, I received a message from him on FaceBook asking me if there was an Ironman he could get into.  I laughed a little and told him after WTM and the Spartan Death Race, Ironman wouldn’t even challenge him, but I told him about Louisville.  He set his sites on it and wouldn’t you know it, he completed it as expected.  Needless to say Matt inspires me and a bunch of others every day.

Enough of my soap box about Matt.  Let’s let him talk for a bit.

Name: Matthew Dolitsky892243_553937851317850_1895750352_o
Age / Sign: 43 Years old, Gemini
Location:
Tampa, FL
Place growing up:
Long Island, NY
High School: 
Half Hollow Hills HS West
High School sports:
Lacrosse & Hockey
College: 
University of South Florida
Other Sports: Adventure Obstacle Racing, Triathlon
List your favorite races:
Ironman Louisville
Spartan Ultra Beast Marathon
World’s Toughest Mudder
Death Race
391515_363883563679774_1770674260_nI refer to you as not just a beast but an UltraIronBeast, because of the challenges you compete in.  What made you start doing these Ultra-Mud-Obstacle challenges?  
I stumbled upon my first obstacle race about 2 years ago.  It was a basic 3 mile mud race but after finishing the race, I felt invigorated with a sense of accomplishment.  Shortly thereafter, I “Finished” Tough Mudder and my passion for obstacle races and extreme challenges was born.
Now that you have competed in both mega Obstacles Races like the World’s Toughest Mudder and Ironman, how do you compare the two?
Comparing World’s Toughest Mudder or even the Death Race to IRONMAN is very difficult.  The bottom line with any of the three is that simply making the commitment to get to the start line is scary enough and takes great fortitude!  Once you make it to the start line, reality sets in and you now have to endure everything thrown at you or face a DNF.  A 140.6 mile IRONMAN triathlon is never comfortable but there is comfort in knowing exactly what you are getting into.  It’s a 2.4 mile swim, 112 mile bike, and 26.2 mile run.  Barring variations in terrain and weather conditions, it’s pretty straight forward.  Long and hard but straight forward.  World’s Toughest Mudder and the Death Race are totally different beasts.  They do not tell you what you will be doing PERIOD!  Sure, you have an idea from previous races and intelligence gathering but you better get yourself comfortable with being uncomfortable really quickly and embrace every miserable moment of it.  World’s Toughest Mudder in New Jersey is 24-26 hours of running a Tough Mudder course on steroids braving miserable cold temperatures while running in layers of neoprene.  The Death Race was 70 hours of hiking gnarly terrain in the mountains of Pittsfield, Vermont while building stone stair cases up the mountain, doing countless burpees, chopping wood, endless manual labor, running, carrying 50+ lb. packs of supplies, etc. while not sleeping for 3 days!  With all that being said, the one thing that all three races require is mental grit because everyone of them will expose your weaknesses and tell you to quit at some point.  If you have the mental element coupled with proper training, your body will do whatever the mind tells it to do!  
If you could give me one adjective to describe the feeling  you 1010696_585362928153605_187298322_nget when you are working what would it be?  
One word to describe how I feel when working out or training is HAPPY.  Training makes me feel healthy and alive and that equals HAPPINESS.  I love being outdoors.  When I’m outdoors training, I’m in my element and the result is overall HAPPINESS.  It makes any negative thought that creeps into my mind disappear.
What is going through you mind while you are competing during a course like the Spartan Death Race or WTM?  
While I’m competing in races like World’s Toughest Mudder and the Death Race, I focus on micro movements while thinking of the race as a whole.  If I take my mind off my next foothold or hand placement, I could get hurt.  I must be focused on every series of movements the entire way through!  I have to become like a machine and keep performing consistently, safely, efficiently, and patiently.  I repeat this for the duration of the race until I am finished!
You have children that I know you love and adore.  For all of the parents out there, how do you balance the amount of training you do with work and family?  
Balancing kids, work, and training can be challenging.  Essentially, I 1150844_10201030414997071_604802185_nbalance my training around work and kids.  Sometimes I’m up early in the morning to train and other times I’m up late at night training.  It’s not uncommon for me to finish training at 2am.  It’s about committing to my goals!  Reaching goals and finishing races happens long before race day.  It’s about putting in the hard work and hours of training.  My races are unorthodox and so is my training.  I always try to train in conditions worse than I’ll experience on race day.  This way, conditions for me will always seem ideal!  I often take advantage of blocks of time I have available to train.  I’m very spontaneous and flexible.
What would you say is your greatest personal obstacle you ever overcame?  
Everyday, I overcoming the greatest obstacle there is.  Life.  I’m trying to keep life as simple as I can make it.  Living each day as it comes.  Trying to be happy, make a positive impact, motivate and inspire others, and be a loving father to my two boys.  I’m surrounding myself with positive people in the racing community, gaining some awesome sponsorships, and accomplishing things I never thought possible.  I’m also learning from some mistakes along the way.
1174834_10201136756895552_238071442_nWhat is your greatest victory?  
While crossing the finish line at IRONMAN Louisville was pretty amazing, living a life of happiness will be my biggest victory.  Something I’m trying to achieve everyday.  
What are your future goal races?
Double Anvil IRONMAN, Fuego y Agua Survival Run in Nicaragua, Bill Floyds 8 mile swim from Clearwater to Tampa
What are you favorite quotes?  
 “Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails.  Explore, Dream, Discover.” -Mark Twain  
Shout outs from Matt “UltraIronBeast” Dolitstky : His sponsors VPX Team Xtreme OCR, Reload Fitness, Mud and Adventure, and AL1VE Magnetics.
Matt is pretty inspiring right?  Check him out on FaceBook at Facebook.com/matthew.dolitsky

Carpe Viam!

Goof Review: Hoka Biondi S2 Running Shoes

Goof Review: Hoka Biondi S2 Running Shoes

Hoka One One Biondi S2

Have you ever even heard of these shoes before?  I didn’t before I met Chet “The Jet” whom was a double Ironman athlete I hosted in my home a few weeks ago.  Chet is from Hawaii and he nonchalantly mentioned these shoes as he was telling the tale of his son whom was running across the country.  He was even went on to mention that he sent a pair to a point in Alabama where he knew he son could pick them up, and the response, nothing but sure gratitude for the gift.  That was the point I had to give them a try.

Hoka One One is not well known here on the east coast, but in the community of ultra runners they have been known since their inception in 2010.  Obviously this is a relatively young company which falls under the Deckers Outdoor Corporation umbrella whom also houses brands like UGG, and Teva.  With the increased popularity of Ultra and Marathon running, I believe these will take off to even higher levels in the very near future.  Why?  Well let me tell you.

When I looked at these shoes for the first time, I reacted negatively.  The huge sole, was a Bondi_Speed_Red2problem for me, due to my belief in a more of a minimal running form, but I for the readers and for my clients I wanted to give them a try, especially after the rave reviews from Chet and his son.  I decided to take them out first for a three-mile run, and then give them a full test drive at the Sarasota Half-Marathon this past Sunday.  I was completely overwhelmed at how comfortable and responsive these shoes are.  At first glance they look really heavy  don’t they?  They weigh in at slightly under 10 ounces(9.8), which is the exact weight of my Brooks Pure Flow 2s that I love so much.  My Brooks Pure Cadence 2s, I was just sent are actually almost 0.4 ounces heavier.  (Just a disclaimer, I weighed these myself, I did not take these stats from the website.)

What also surprised me was the structure looks like a normal running shoe, like any Asics Nimbus, or Brooks Ghost which has a 12mm heel drop.  They say looks can be deceiving, and with these shoes they are.  They also have the same heel drop as the Brooks Pure Project line as well.  The flexibility in the forefoot is probably the only disadvantage of this shoe versus my own running shoes and even that is minimal, and I believe probably after running in them for a little longer even that would become pliable enough to create more flexion.

Capture1bThe sole not only provides superior cushioning upon impact, it also is slightly wider which increased the stability as well.  It seriously was like running on a cloud.  I always preach good running form, and if you have naturally good form, impact is not usually an issue due to a proper lean, raised knee, and high cadence.  I found myself not having to think about my posture and position, because the rocker-ed sole of the shoe did not inhibit, but encouraged a good strike and lean.  Just for the fact a few of my clients are still trying to get into the habit of good form, I decided to jump rope, and do some box jumps in order simulate the impact.  I barely felt anything, and I had full control of my feet.  i really thought I would end up kicking the rope especially doing double-unders, but I had complete control and I barely felt the impact doing the box jumps.  I could totally understand why these shoes are so popular with the marathoners and ultra-runners on the other coast.  The more people start wearing them here, I believe they will gain popularity pretty quickly.

The retail price of the Hoka One One Biondi S2s are $170.00 which seems even high for a running shoe, but like the Newtons, they have a much higher mileage output.  In my research I have found these shoes have been averaging over 700 miles without any degradation of the sole or cushioning.  An ultra runner friend of mine said he had 3 pair of these he was switching out, and his current count is at 3048 miles and he has no intention of getting new ones yet.  Most running shoes will get up to 350 miles, and my favorite Pure Project line rates there own shoes at 250 miles and cost around $100 retail.

They do take some getting used to.  They do feel bigger, but not heavier.  I do like that I was 5’11’ with them on, instead of 5’8″ and change.  Personally, I do not think I would use them for a half marathon or below.  I like the feel of the road a little too much, but you better believe I will be running the Chicago Marathon in them.

Capture2

I give the Hoka One One Biondi Speed 2s, 4 out 5 Goofs.

Hoka One One has several other versions of shoes, for different fits, and surfaces.  More information can be found on their web site.

Hokalogo

Sarasota Half Marathon – Race Recap

Sarasota Half Marathon – Race Recap

I am a little behind on posts, and now need to add three more due to being sent and then utilizing three new products during the race; the Hoka One One Biondi S2 running shoes, the Jaybird Sport Strap bluetooth headset, and Wrightsock Stride running socks.  I will do my best to get those reviews completed as soon as possible, but for now let me tell you about my experience with the US Road Races Sarasota Half Marathon.

I learned a lesson first thing because I ended up running a tad bit late in the morning. The drive time to Sarasota usually is 45 minutes and I thought I was going to be fine until two miles from the race start.  The traffic came to a dead stop.  I drive a Mini Cooper Clubman, so while maneuverability is not an issue going over things like medians become either not possible, or the consequences may turn out to be expensive.  I was stuck behind a tractor-trailer semi trick with my right lane blocked and a huge median to my left.  No way out.  After a while, of being a little stressed of missing the start, I noticed the median curb height had changed to regular curb height so I took the chance and allowed my little car to climb over it. Luckily I found an alternate route, and parking pretty fast, but a ways from the start, so involuntarily I sprinted a quick warm-up mile prior to the gun.

I could hear the National Anthem being sung as I was running to the start, which told me it was going to be tight making it, and of course there were close to 5000 runners, so I ended up starting in the 13 minute/mile corral.  At first I was a little disappointed, but it gave me a little time to stretch and calm myself down.  I usually start up near the front of the pack, and end up getting passed throughout the race, however this time it was me who was doing the passing.

Miles one and two ran along Tamiami Trail and over a bridge which wasn’t very steep, although it felt long, but it did allow for some recovery on the other side.  Some coaches worry about their runners as they run downhill, but the form I teach really allows the ease of just letting the legs do what they will allowing for a nice recovery. Of course I also coach a way on the uphill that makes the effort feel a lot less as well, but that is for another time.

The 5k split ended up in a circle downtown and according to my split time, it wasn’t bad.  23:24, less than an 8 minute mile for the first three miles, I’ll take that.  Miles four and five were back over the bridge and past the start/finish line.  Unfortunately, my sock started slipping in the circle, so after mile 5 I actually had to stop, and take off my shoes so I could re-position my sock.  I couldn’t believe it.  Because I was product testing my shoes I did not put lock laces on, so I even had to untie and re-tie the laces.  I think it was 3 minutes wasted.  It wasn’t a huge amount of time, but it still irked me.  I will talk more in my review of the socks.

After that it was just a lot of fun.  I caught up with some friends along the way, Holly Tripp, Teresa Gadient, a couple of others and chatted and then continued on my way.  It was a beautiful course that ran inside a nice residential area and then back to the finish.  The view was not anything spectacular, but a decently scenic throughout the course.  The weather held to mid 60’s throughout the morning, which is perfect for me.

facebook_-1105763679

Nick Z, Ben Mena and the Goof

The last couple of miles were back down Tamiami Trail and then turned back into the community center and into the finish shoot.  I picked up the pace on the last couple of miles and actually had enough for a little sprint kick at the end, which I haven’t had in a while.  I wish I could figure out what I did, that made that difference.  It could have been the steel-cut oats I had that morning, or even a new natural supplement I started a month ago, but I definitely had a little more than I thought.  This would have been a nice PR race, but my strategy was negative splits, and very conservative.   Next half I’ll do it.

There is one thing to be said about starting in the back and passing people up versus getting passed.  Positive/Negative reinforcement.  It shouldn’t feel that way, but I believe I also had some energy build from passing everyone except for three whom passed me.  Positive conditioning.  Starting in the front and getting passed no matter what I tell myself, still has a negative effect on my semi-fragile ego.  Do not get me wrong, I know my place.  I have always preached strength before speed.  I have stated over and over again I am not fast…yet, but I am a strong runner and at a comfortable pace I can run forever.  Unfortunately, that pace is pretty slow right now.

sarasota half medal

I met up with Ben Mena, Nick Zivolich and some other athletes and, Beth(B.o.B) joined us a bit later after finishing herself.  I will say the medal is huge and beautiful and athletes running in the other US Road Race Half Marathon series, receive an extra medal with the number of races they ran in the series.  If the athlete competed in 2 of the series they received a 2 inch number 2, for 3 races a 3 inch and so on.  I like the concept and those medals were gorgeous too.  It may be something to ponder trying to complete next  year.

That was the glorious morning of my St. Patrick’s Day.  I cannot think of a better way I would’ve spent it.

How was your St. Patrick’s Day?

Carpe Viam!!

 

Goof Review: Outspokin’ Bicycles-Tampa

Goof Review: Outspokin’ Bicycles-Tampa

A couple of months ago, I was lucky enough to catch the first sign of my favorite bike store coming to Tampa.  At the time the stand-alone store was completely gutted without any sign of what it was going to look like.  Last week, after the store opened I was privileged to get my first look.  In the past I had to visit the Clearwater store strategically around training and races in the area.  Now, I am finally able to have the service and quality I enjoy, quite a bit closer to home.  What I didn’t expect, when I wandered in for the first time, was the bike store of my dreams. Outspokin has everything that could possibly be needed, and/or wanted, by bicycle enthusiasts and triathletes.

As owner, Val Tavanese, gave me the tour, she explained this location is the store she always dreamed of opening, because it had all the services, products and amenities that she personally wanted for in a bike shop.  The reason I continue to make the trip to 35 mile trip to Clearwater is not just because it is the location where I purchased my own Cervelo P2, but it is because Val and her team have always continued to provide top tier service and expert advice when I needed it.  Val assured me she is determined to continue the same tradition here in Tampa.

Enough of my praise and rhetoric, let’s get to the gears and chains of this amazing store.

Right outside the entrance double doors sits a nice table and chairs that providing a shady spot to relax after a long bike ride.  Walking into the sliding door you immediately see the front desk with smiling Outspokin team members surrounded by by bright colors and cycling accessories of all kinds.

Outspokin signFront SignFront Door View

Cycling manufacturers enforce their own rules and guidelines for retailers carrying their line of product.  Most cycling lines will only allow retailing of their product within a certain distance between stores carrying the same line.  For example, Cervelo only allows a store to carry their product within a 50 mile radius another bicycle shop in order to keep the shops from competing with one another.  Outspokin Tampa is carrying three amazing retail lines in Road, Cyclecross, Mountain, and touring bikes; BMC, Giant and Scott.

BCMGiantScott

What sets Outspokin apart from most bike specialty stores is their services.  The most important service, in my opinion, is maintenance.  Bike parts wear out, cyclists fall, and a good portion of the time adjustments need to be made do to change in technique, training regimen or even transport of the bike itself.  Outspokin has always had a great team of mechanics, and they need some room to work in right?  Well, the mechanics bay in the Tampa store is immense and Val has outfitted all of her maintenance team with a complete new set the tools necessary to assemble, repair and adjust their customers equipment without any sacrifice to quality.

Maintenance Tools Fixing

The next superior service is fitting.  In my experience, fitting the bike to the person is crucial for comfort, power and speed, especially in a road and triathlon bikes.  Outspokin spares nothing when it comes to fitting.  The fitting room is outfitted with the Retul system including Muve bike accessory.  Retul is a complete system for measuring every length, and angle of the rider to the bike which determines the athlete’s personalized adjustments.  For instance, when a riders leg is extended to the very bottom of the pedal, there is an optimum angle for the knee to be bent.  This system will measure the distance of the seat post and calculate what the precise height and the horizontal position of the seat is optimal in order to achieve that angle.

The Muve bike accessory to the Retul system allows for quick changes to those measurements which then can be transferred to their bike.  When I was fitting utilizing the Retul service, the Muve bike was not available, so for every change in angle I had to dismount and the technician had to pull those parts off my bike and replace them at the right measurement.  With the Muve bike, when the angles change the tech can adjust with the rider still on the bike.  This makes those adjustments faster and more accurate, because the computer will provide the adjusted angles and measurements as the tech is making those adjustments in real-time.

Two more advantages to do a fitting with Retul, are all of the adjustments are saved in Outspokin’s database, so when doing routine maintenance the techs can re-assemble the bike with the personalized adjustments.  Also, when cyclists travel with their bike it needs to be partially disassembled.  A print out of the angles and measurements can be placed with the bike, so either the rider or a mechanic can reassemble the bike without sacrificing personal comfort or performance.  What about those customers shopping for a bike and really have no idea what brand or geometry is best for them?  If a Retul analysis is completed, the measurements can be compared in a database that will then determine the line and models that will be the best fit for comfort, power and speed for that individual.  Pretty cool, am I right?

FittingRetul

Do you want to ride in the morning, but it is raining, cold or you just do not have the time to drive out to a safe place to get a good workout in?  Outspkin to the rescue with their CompuTrainer room.  Eight CompuTrainers are connected to a HDTV and will allow you and a few of your fellow cyclists the ability to ride a stage of the Tour de France, or the bike course of the Lake Placid Ironman on your own bike.  The CompuTrainers have the ability to add or remove resistance matching the elevation of the course as you are looking at the screen which is projecting exactly the point of view as if you were actually riding the course.  Pretty Sweet, right?  Outspokin makes it sweeter by providing showers, so you can ride that stage of the Tour and still make it to work that morning.  Tampa to France and back in time for work. (It is almost like transporter rooms were finally invented.)

Computrainer room Computrainer Room Shower

These are just a couple of services that are being provided.  Other services that are coming soon include in-store Lactate Threshold and VO2 Max Testing.

I am thrilled to be able to give such a glowing review to Outspokin.  I hope you get a chance to visit soon and take advantage of all the products and services they are offering.

Outspokin’s Grand Opening is this weekend, March 15 & 16th, and there will be plenty of events and vendors at the Tampa location, so check out the store, take a look at some the products vendors will be carrying and take a test ride on a new bike.  Oh, and tell them you heard about it from the IronGoof. Maybe, just maybe they will reward you for it.

A place to relax, and for the kiddiesEveryone Loves ShoesMultiple Ironman Triathlete Celeste at your service.

www.Outspokin.net

Carpe Viam!!!