Being immersed in the fitness industry provides me with a ton of different opportunities to experience different techniques, methodologies, and products. I recently had the privilege of a...
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 next 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.
It 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 a 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.
Truth 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
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.
My 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.
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!
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.
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.
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.
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?
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.)
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.
Carpe Viam!!!
The Nutty No-Excuse Goof
The line to register for IMFL 2013 |
To coin a bad phrase; “Oops, I did it again.” I signed up for Ironman Florida for 2013. The energy of Ironman is intoxicating and if you have any ambitions of competing in one you have to go and either spectate or volunteer. You will either be so overwhelmed that you end up scared out of your mind, or you become so energized you sign up the next day. I again had no intention of signing up. I was planning on doing another Ironman, but I was thinking another location like Arizona, but between Pete, Jaime, Kat, Stan, Tom, Ken, Chuck, Todd, (and probably a few others I am missing), I couldn’t help but think how much fun it would be. I basically trained mostly on my own for my Ironman in 2011, but this time it will probably be a lot more fun.
Anne, Marai and I after they both crossed the Finish Line |
What also helped was volunteering the day before and getting to be right there for my friends and watch them compete. Anne, Marai, Eve, Summer, Kat, David, Rick, Iron Rick, Mary-Ellen, Carola and Jessica all did amazing. A few of them with PRs if not for the IM distance but for this course. I was so honored to be able to sneak in and put Anne’s Medal around her neck. It seemed to mean a lot to her, and it meant a great deal for me as well. It also helped to be there when Mirinda “Rinny” Carfrae ran past me and I cheered for her through the bull horn I was yelling through for gear bag numbers. To be so close to someone with her talent is so inspiring. She took 2nd and locked up her spot for Kona 2013, so I imagine her off-season will be nice and relaxing now that she is engaged.
Mirinda “Rinny” Carfrae as she zipped by me |
Being that last year my goal was to do an Ironman, and I accomplished it. This year, I may have to up the ante by adding Ironman Louisville to the list to make this the year of two Ironman distance races. I am still not quite decided yet as there are logistics that have to be worked out, but I have heard good things about Louisville and because it is in the heat of August and is not the most popular Ironman, the registration stays open longer. This allows me a little bit of time. (Of course, I just put out a chunk of money for both the IMFL race and the deposit on the rental for next year, so I need a couple more weeks to save to pay for it.)
I feel like I am stronger than last year and I am definitely faster on the bike and run. The swim still has a lot to be desired, so my focus on the off season will be a lot more swimming. I am setting up my goals for next year.
The Goals
The Three of us…again. |
Swim: 90 minutes or less (Aim: 1:15) – 1:15 – 1:30
Bike: Avg 20 mph or higher (Aim 21.5 mph) – 5:15 – 5:40
Run: Avg 9 min/miiles or less (Aim: 8:00) – 3:45 – 4:00
Transitions: 5 min or less – 10:00
Total: 10:40 – 11:20
The Plan:
Swim: 3x Week (Drills + Intervals, Tempo, Long)
Bike: 3x Week (Intervals, Tempo, Long)
Run: 3x Week (Speed, Tempo, Long)
The Periodization Cycle:Strength: 3x Week (Heavy, Supersets, Endurance)
Yoga/Stretch: 2x per week (possibly more in Recovery Weeks)
To include A LOT of BRICKS!!!
2 Week – Base (Low Intensity, High Duration)
2 Week – Build (Med Intensity, Med Duration)
1 Week – Peak (High Intensity, Low Duration)
1 Week – Recovery (Low Intensity, Low Duration)
I decided last night to put my own plan together with the help of a bunch of resources to include what worked for me over the last year. I will definitely be building in weekend workouts with the A-Train and speed workouts with Progressive, but besides that, if anyone wants to work out with me during the week, you are more than welcome.
The Goof’ On-Duty |
I wanted to put this out there to not only give a glimpse into what goes on inside a goofy brain like mine but also to make myself accountable. I hope to continue to blog about this new journey and while I am learning and experiencing I may be able to bring an ounce of motivational inspiration to anyone whom thought doing an Ironman was beyond their reach, because let’s face it; if I can do it, anyone can do it.
(Seize the Way! or Seize the Road)
Psychology of the End – Stunning Sunday
Notice the title of this blog is not Psychology of the finish which I could probably write another full posting on. This is “the end”, because within this life we have a number of endings. Some of them open new doors, some of them just mean we have more to go. In triathlon, we end each event just to start another one. I have noticed a few things about myself that I need to overcome and maybe they may just be similar to what you may be going through. Some of the tips and tricks I have learned may help, and if they do great, if not you have another tool in your bag to pay it forward to others.
The idea for this posting hits me every time I am in the pool. As I stated numerous times in early posts, I am not a good swimmer by any means. I try though. What I notice is when I am in the pool, I speed up a bit when I see the wall coming up. I end up a little more winded than planned and I stop after 100 m. Interesting enough, I do make my turn at 50m, but the 100m wall I want to stop. This is what I reference as the end, not the finish. In the beginning of the workout I have many more laps to do, but I end up grabbing an extra breath and a few seconds of rest at each 100m turn. I know it psychological, because in open water I can just keep going. Do I change strokes occasionally to check the distance on my watch? Sure, but I continue on in just a few seconds. So why the difference? Is it discipline? Yes, that’s part of it, but it is also, the idea that the wall is right there seems to put the idea in my head that it is the end, so automatically speed up and my breathing changes. Obviously, this is probably not a common problem because I see a lot of triathletes swim lap after lap after lap.
Swimming isn’t the only event where the psychosis of the end comes into play. Have you ever gone out on a run knowing you are going to do six miles and at the end you are exhausted even though you might have run conquered much longer distances? I personally see the end of the workout and something kicks in and I am ready to stop for at least that portion of the session. I am not talking about a tempo run or a track workout. I am talking about just your basic run workout. Different workouts obviously dictate different intensity. For example, a 6 mile tempo run will require and higher intensity level then a long slow distance run, just as a track workout has a higher intensity level than even a tempo run.
The question is how can this obstacle of the end be broken? I have started coming up with a few ways to break through the end in order to keep going in the pool, do the optional mile after a hard track workout or even do that insurmountable transition run after a long hard bike session.
1) Swim – Learn to do flip turns if you don’t already know. My last workout I started to incorporate flip turns. I still am learning how to do them correctly, but because I took my 1000m continuous swim to learn to do them, the wall became an opportunity to practice the flip turn, and the 50m swim became the time I assessed how I did, and what I needed to make them better.
2) Run – there are three ways I usually get through this:
- The optional mile becomes not optional
- Fake it – no matter how slow you end up going do not worry just get it done and after a while your body will learn to expect it
- Give yourself a little extra time for recovery. In our speed workouts the coach gives us a pre-determined amount of recovery prior to the optional mile. Sometimes I need more, so I take it and then run the extra mile on my own.
3) Bike-to-Run Transition run – I have only found one real way to get through this myself. Have your running shoes (and socks) ready to go when you get back and in full eyesight when you either open the car or even pull up. My friend Nick sometimes trusts his shoes right under his car so he can hang his bike and go. If you trust that they will still be there this is the best way. When I personally see my shoes there ready and waiting, I would feel guilty if I didn’t run. Of course guilt is a more negative emotion, but sometimes the negative emotion can be used for a positive outcome. In my experience, if I decide to wait, I usually end up cooling down and I just have no desire to run. If I jump into my shoes and start the run, I feel like I am already running might as well work it the best I can.
In life I have had numerous endings that have also opened new doors to experiences that I would not have had if I didn’t recognize it. The end of my military career brought me to the corporate world where I have been succeeding. I had the choice to either stay in the military and continue my career or leave and start another one. I may have never started on this journey into endurance running and triathlon if I didn’t move on from the military. At the same time I have been offered numerous times after I finish a project to stay at the same location. Almost every time I have decided to move on and my following project has always given me the opportunity to learn something new.
In each of our lives there are “ends” to experiences, jobs, education, friendships etc. I believe the secret lies in recognizing whether it is actually an end or a finish.