Just Checking In

Well 2009 has nearly come to a close and I am long overdue for a blog posting. My offseason training has gone really well over the last several weeks -- I have been able to consistently squeeze in 2-3 runs and a couple of weighlifting sessions every week and have been able to keep my weight around 180 lbs. My running is going really well -- I have been cranking out 4-5 mile runs at a fairly decent pace like clockwork, which should bode really well for next year. Over the next week or so I will start hitting the bike and working in some swimming as well. I am still trying to figure out which races I will do next year, including whether or not to do another marathon. I am definitely going to stick with the smaller races next year -- they are cheaper, more laid back, and you do not have to register several months in advance (for example, the New York City Triathlon in July 2010 is already sold out). Well, that is it for now -- next week the New Year's Resolutionaries will strike again, so I have that to look forward to, which is nice...

More Offseason Workouts

This week I ran on the treadmill twice and lifted weights twice. I would have liked to have gotten one more run in, but a busy work schedule and some personal commitments made that impossible. That said, I am simply not going to allow myself to get upset about an occasional missed OFFSEASON workout. The highlight of the week was putting up 205 lbs. six times on the flat bench for the first time in forever. That certainly felt good, although I was only able to lift 225 lbs. once afterwards. The lowlight was kind of bonking on one of my treadmills runs. I actually think the treadmill is defective -- I think the speed indicator is messed up, and displays that you are running at a much slower pace than you really are (I am 92% sure I had the same problem with this treadmill once before). The only other thing of note is that I received my third place in my age group medal from the Hoboken University Medical Center 5K -- it is pretty cheesy looking, but it is not every day that I make the podium, so I am not complaining!

More Liftin'...

Today I hit the weight for chest, triceps, and legs. It was a fairly uneventful workout, aside from the fact I am starting to get a fair amount of strength back in my chest -- for the second week in a row I put up 205 lbs. five times on the flat bench, and even managed to do two reps of 225. On both sets I actually felt like I could have done one more rep, but did not want to press my luck (I rarely use a spotter, which is dumb I know). This week has been pretty textbook from a training perspective -- two runs and two weight sessions so far. I will try and hit the gym tomorrow for another short run, and weather permitting, may actually try to ride on Saturday morning...

Sunday Ride

So I actually got in one more ride outside on my new bike today. I did my normal out-and-back route along River Road to the base of the George Washington Bridge, and ended up doing a little over 17 miles. I am really starting to feel comfortable on my new bike -- I was cruising along flat sections of the ride at 21-22 MPH, with while my heart rate was fairly high, it certainly was not through the roof. I am definitely thinking about lowering the front end of my bike next year -- if I feel this comfortable already, I can certainly push the envelope a bit in the quest for additional speed. We will see if I can get any more rides in before the end of the year -- it was in the low 60s today so I felt perfectly fine with just a pair of arm warmers, but it is definitely beginning to get colder here (and I am a wimp)...

Podium!

Yesterday morning I competed in the Hoboken University Medical Center 5K Run. The following is my race report:

Pre-Race
Going into this race I really was not sure what to expect. I have been running 2-3 times a week since my last triathlon, but have not been doing any type of speed work. This was also my first open 5K in several years. Based on the 6:30 per mile pace I ran at my last triathlon in late August I was cautiously optimistic, but definitely was also mindful of the fact I often run better off the bike than completely fresh because my body is nice and warmed up. I arrived at the race start early, checked in, stretched, warmed up for a while, hit the bathroom a few times, and was ready to go.

Race
I seeded myself right behind what appeared to be the fastest runners (based on their running singlets, latest edition Garmin GPS watches, and racing flats). When the starting gun went off, it seemed like everyone took off like bats out of hell -- I was immediately passed by dozens of runners. I just focused on keeping a nice, relaxed pace and not getting caught up with the people streaming past me. In about a half a mile I began to pass plenty of runners who had obviously gone out way too hard. As I approached the first mile marker and saw that just over six minutes had elapsed, I stopped worrying about whether I had started too slowly (which is sometimes a problem for me in open running races).

As I neared the turnaround point for the race, I was definitely starting to labor a bit. I concentrated on shortening my stride and increasing my leg turnover, and kept telling myself that the pain would be over soon enough. One really nice thing about the race was given the fact it literally takes place in my back yard, I was intimately familiar with the course, having run on these very same roads countless times. I continued to occasionally pass runners, and was pleased that aside from the first quarter mile or so, no one returned the favor.

When I caught my first glimpse of the finish line with about a half a mile to go I definitely started to dig down, determined to leave everything out on the course. As I approached the final turn before the finish line, I noticed the runner in front of me glanced back to see how much distance he had on me. He was moving pretty quickly so I knew that I really did not have a chance to catch him, but I also glanced back to make sure I had a decent gap on the guy behind me (I was in no mood to get passed in the final sprint). As I crossed the finish line and looked down at my watch I was pleased -- 20:09. While my "stretch goal" was to break 20:00, given my relatively light training load and lack of speed work, I really do not think that I could have run much faster.

Post-Race
Well it turns out that my decision to make sure the guy behind me did not sprint past me before the finish was a wise one -- I ended up placing 3rd in my age group, and he was 4th! Needless to say I am really happy -- I have not placed in my age group in a race since I was in high school. This was definitely a fitting way for me to end my 2009 racing season (and this time I really mean it), as well as providing me with momentum as I head into next year. Thanks for reading!

Race Splits
Mile 1: 6:21
Mile 2: 6:30
Mile 3: 6:36
Final Time: 20:09 (6:29 pace)
Placement: 24th (top 6% overall, 3rd Male 35-39)

One More Race...

I really do not have anything terribly interesting or new to report on the training front -- I have continued to consistently run 2-3 times a week, hit the weights twice, and get an occasional bike ride in (although with the weather starting to get colder here, I think my outdoor riding this year is likely over). The real reason for the post is that I signed up for a local 5K race this upcoming Saturday morning! This will be my first open 5K in years, and I am interested to see how I do. I know one of the keys will be making sure my body is nice and warmed up beforehand -- the race is way too short to make up time if my first mile is really slow. I would be thrilled to run anywhere close to the 6:30 pace I averaged for the run portion of my last sprint triathlon, but given the fact I have not run an open 5K in such a long time, realistically I should be happy breaking 21:00. We will see...

Central Park Ride

Today after work I made the mistake of hitting my local gym in Hoboken for chest and triceps. I got there a little before 6:30 P.M. and it was packed to the rafters. With a bit of improvisation I was able to get through the entire workout, but I definitely made a mental note to avoid the gym during rush hour. The highlight of my workout week so far was my ride yesterday in Central Park. I took the ferry over to the city, rode over to the park, and then did three loops at a fairly hard pace. I ended up averaging 19.5 MPH for the 18 miles around the park (which I am pretty happy with given all the hills and the fact I really have not been riding much lately), and was blowing away roadies left and right (I actually lapped these two riders in matching cycling club kits, although I think they must have been doing the smaller 4 mile loop). I felt strong the entire way, and while I was definitely sweating and had a fairly elevated heart rate, the funny thing is I never really rode my really big gears. In other words, my new bike is FAST...

Just For The Fun Of It

Today I hit the gym for light chest, triceps, and legs. Yesterday I did my bread-and-butter 30 minute treadmill run. Neither workout was particularly noteworthy. That said, I did want to write about a couple of runs last week that were a bit different for me. Basically I was about to head out for a run one day and realized my Garmin Forerunner 205 was not charged. I have been using the 205 for all of my outdoor runs for some time now, tracking distance/speed/mile splits etc. While at first I was mildly annoyed, I decided to head out without any watch at all, given the fact that I knew the loop course I was running was almost exactly two miles and I planned to run it twice.

I cannot express to you how much more relaxed I ran without a watch on -- I felt like I could just listen to my body and enjoy myself, rather than worrying about my last mile split or what my average pace would be before the run was even over. Later in the week I ran four miles again without a watch, and it felt just as relaxed as the first run. I actually used to do these "watchless runs" when I lived in Chicago on a regular basis, and I think I am going to start doing them again, particularly during the "offseason" when the specific pace is so much less important than just getting the miles in to maintain a decent fitness base.

Initial Musings On The New Ride

This morning I took my new bike out for a 21 mile ride. The ride was fairly uneventful, aside from the fact it was my first one on the new bike in which I did not get a flat tire. Now that the bike is all built up and I have ridden it a few times, I just wanted to share some initial impressions:

Fabulous! As you can see from the picture, the entire bike is one of three colors: black, red, or white (BTW, I am loving the new white saddle). I personally love the new color scheme, but it is definitely going to look a bit strange when I am riding in races next year -- my tri top and shorts are black, my helmet is white, and even my biking shoes are black and red. Thus, I will likely be the most color-coordinated triathlete at most races -- that, and the dorkiest looking one (which is saying a lot).

She Ain't Heavy, She's My Black Knight. The new bike is definitely heavier than my old one. I actually weighed her yesterday morning, and she is 22 pounds. I am not sure exactly how much my old bike weighed, but I definitely notice a difference when I lift up the new one. It probably will not make much of a difference overall, but given the fact that the terrain is so much hillier here than in the Midwest, it certainly cannot help.

Oh Yeah, How Is The Ride? I definitely feel different on the new bike -- way more streamlined and aerodynamic. I was actually worried that I bought too big of a frame (58 cm, the same size as my old road frame), but I honestly cannot imagine riding on a smaller one. It is probably too early to compare performance in terms of speed/power, but I already am feeling very comfortable in the aero position after just a couple of rides, which is a very good sign.

All in all, I am really happy with the new ride. Bring on next season -- I will be ready for it!

Here She Is -- The Dark Knight!

Well I know that I have promised to post a picture of the new bike for a while, so here she is -- "The Dark Knight." I will have much more to say about her soon (only have gotten in two rides so far, and one was cut really short with a flat tire), but suffice to say, Daddy like...

The New Bike

So this morning I picked up my (virtually) new bike from my local bicycle shop. The build come out looking AMAZING -- I will definitely post pictures soon. It is funny, but I almost feel like I have a "Frankenbike" at this point -- it is a hodgepodge of sorts, with the new frame, parts from my original Klein Quantum, and other parts that I changed or replaced along the way. The following is a rundown of my new steed, "The Dark Knight":

Parts From My Original Klein Quantum

• Shimano 105 front and rear brakes
• Shimano 105 front derailleur
• Shimano 105 cranks
• Look pedals (I am not sure which model)
• Cateye CD100 Astrale computer
  

Parts I Added To The Quantum Along The Way

• Profile Design T2 Wing base bar
• Profile Design T2+ aerobars
• Shimano Dura Ace shifters
• Cane Creek 200TT brake levers
  
• Felt STS stem
  
• TNi Bento Box
• Shimano Tiagra rear derailleur
• Neuvation M28 Aero3 wheels
• Planet Bike Button Cage bottle holders (which I think are just awesome for the price)

New Dark Knight Parts

• Motobecane Nemesis Pro frameset (including front fork)
• Kalloy Uno seatpost
• Specialized TriTip Gel saddle
• Chain (I have no idea what brand or model)
  

Like I said, she's kind of a Frankenbike, but I love her already. I was planning on going out on my maiden voyage today, but it has been raining pretty much all day. Tomorrow is supposed to be much nicer, so hopefully I will be able to get my first ride in then...

The New Bike Is Almost Ready!

Yesterday I hit the gym and did chest, triceps, and legs. On the chest exercises I went with heavy weights for the second week in a row, and my strength is definitely coming back pretty quickly -- on the flat bench I put up 205 lbs four times, and I actually put up 150 lbs five times on the incline bench with dumbells (my previous best was 140 lbs). Today I knocked out another 30 minute treadmill run, with each few minutes at a progressively faster speed after the first 12. I have started to eat really well again, and my weight is down to 177 lbs, which is encouraging. If I can stay under or around 180 lbs until I start serious training again, I will be well ahead of the game.

The more important news is that my new bike build up is nearly complete. I stopped by my local bike shop after work to check it out, and it looks really sweet! They are just waiting on one new part (virtually everything else transferred over just fine from my old frame), and then I will be good to go! Fall weather is quickly settling in here, but hopefully I can get a few rides in this year. I will probably have to take my trainer out of temporary retirement this winter to get used to the new geometry and tweak the fit a bit as well. I will definitely post a picture or two once I pick her up. I already have a nickname for the new bike (dorky I know, but I do not care) -- "The Dark Knight."

Vacation And Cross Training

Last week I took a "staycation" from work and was able to get in some really solid training sessions. I ran and lifted weights twice and did a 15 mile ride on my rarely-used "back-up" bike (a Specialized Sirrus hybrid with straight, moutain-bike style handlebars). Yesterday the better half and I headed into Manhattan for a marathon rollerblading session on the West Side bike path. We started at 39th Street, went as far north as we could (a block south of 200th Street), and then turned around and headed back down to 14th Street. I estimate all in all we probably rollberbladed about 17-18 miles, which would not have been too bad, except for the fact we had a pretty light breakfast, so by the end were barely moving. Lesson learned, but still a good cross training workout. Today I hit the treadmill at lunch for 30 minutes at 7:19 per mile pace, which felt perfectly fine. Oh, and I did receive my new bicycle frame in the mail last Friday. I am excited to see how the bike turns out -- it should be ready sometime this week.

Morning Run/New Frame

This morning I headed out for a quick four mile run. I started in Hoboken, ran north to Weehawken, and simply turned around when I hit two miles. My pace was fairly fast (7:09 per mile), but I just did not feel very comfortable or fluid. I guess you cannot have great runs every day. On a completely unrelated note, I ordered my new bicycle frame today. It is a Motobecane Nemesis Pro. I first heard about Motobecane on Slowtwitch, where they have a reputation as being dependable, "poor man's" triathlon bikes. I was actually looking to spend a bit more money and get a frame from a more established brand, but unfortunately when it comes to frames, manufacturers generally only sell them for their more expensive models. The other problem I had is that nearly all of the frames I saw online were carbon -- not only is that way more money, but after what just happened to my current bike, the last thing I want is to buy a frame that is more susceptible to breaking. The frame should get here in a few days -- needless to say, I am really excited to see what my bike looks like when it is all built up! This will also be my first true triathlon frame (i.e., with triathlon-specific geometry), so it will also be interesting to see if that makes any difference to my bike and run splits next season.

New York Triathlon Series - Race #2 Report

Two weeks ago I completed my final race of the year, the New York Triathlon Series - Race #2. The following is my race report:

Pre-Race

The night before the race I gathered all my triathlon equipment and decided to put my bike into the car so that I would not have to deal with it at 5:30 in the morning. Unfortunately I discovered that I could not fit my bike in the trunk or back seat unless I took both of the wheels off. The next morning I placed my wheel-less frame in the back seat of my car, and when I arrived at the race site the next morning, discovered that I had two kinks in my chain! I tried to no avail to work them out myself, and unfortunately found the race organizers did not have a bike tech on site. I was literally about to just call it a day when I approached a serious-looking triathlete (expensive bike, aero helmet, 0% body fat) and asked him if he could help. He fortunately agreed, and after working on my bike for about 15 minutes (including almost completely disassembling the rear derailleur), was successfully able to right my chain (incidentally, he ended up winning the entire race by eight minutes -- if you somehow stumble across this, thanks Chris from Nyack!) I had just enough time to set up my transition area, use the bathroom, throw on my wetsuit, and head to the starting line.

Swim (1/2 mile)
I definitely was a bit nervous going into the swim -- I literally had not been in a pool or open water in nearly a year. That said, I knew that my overall fitness level was pretty high, and I was fairly certain that I had not forgotten how to swim. The swim was an out-and-back with a run-in start (which I honestly love -- for some reason it makes me feel like more of a serious triathlete). As the gun went off, I ran into the lake and settled into a fairly comfortable pace. I used my normal bilateral breathing technique in which I catch a breath every third stroke, but definitely threw in some every other stroke breathing as needed. I also sighted a fair amount -- I was not interested in making this swim any longer than it needed to be! There was some contact throughout the swim, but nothing too terrible. It seemed like I reached the turnaround buoy in no time at all, which is the exact OPPOSITE of how most of my race swims normally seem! I coasted back to the shore, and was pleased when I saw 16:08 on my watch as I exited the water -- not bad for a guy who had not swam all year!

Bike (16 miles)
My first transition was fairly smooth -- I got my wetsuit off quickly, put on my bike shoes, helmet, and sunglasses, and was off! I must admit I really was not very confident as I started the bike -- given my crash in May, all of the mechanical issues I endured this summer, and my pre-race chain issue, I was kind of just waiting for the other shoe to drop. Well, it turns out that I did not have to wait long. The bike course started on a fairly steep uphill, and given the fact I was still a bit winded from the swim, I shifted into my small chain ring. Big mistake -- within seconds, my chain seized up. My initial thought was that I was done -- this was God's way of telling me to call it quits. I turned around and started walking my bike back to the transition area.

After walking for about a half a mile, I had an epiphany of sorts -- I had prepared since November to race this season, had woken up at an ungodly hour this morning to get here, and posted a decent swim with zero training! In addition, I simply did not want to end my 2009 season with my second DNF in two years. I decided to see if there was any way that I could complete the bike ride. I discovered that as long as I kept my chain in the big ring and rode small gears, it seemed like I would be O.K. Thus, I re-entered the race and was on my way!

The rest of the bike ride was uneventful, aside from some FRIGHTENING, extremely long downhills (I spoke to a couple of racers afterwards, who both said they had hit 47 MPH during the race). I basically rode my brakes the entire way down the really steep hills, and caught most of the people who bombed past me on the ensuing inclines. Oh, and since I was riding really small gears, I must have looked like Lance Armstrong with my incredibly high cadence! My chain was also skipping almost incessantly, so whenever I had a chance to coast and not pedal at all I did, as I reasoned the less I pedaled, the fewer opportunities for my chain to lock up or come off. Needless to say between the lost time, extra distance, and low gears I rode, this was by far my slowest bike ride ever. But I knew there would be one benefit -- I was going to have really fresh legs for the run!

Run (3 miles)
My second transition was very smooth -- I did my normal "leave the pedals clipped in, flying dismount," quickly got my race belt and running shoes on, and I was off! The run course was essentially an out and back, with most of the first mile and a half uphill, and the second mile and a half downhill. As I suspected, my legs felt great, and I was passing a fair number of people immediately. I started to feel even better as the run progressed, and once I hit the turnaround point, I really started to pour it on! I was now passing people in droves, and as I approached the finish went into an all-out sprint. When I crossed the finish line and looked down at my watch I did a double-take -- I was expecting to run sub 7:00 per mile pace, but 6:30, not so much! My run split was actually my fastest ever in a triathlon -- at least something good came out of my ridiculously-slow bike time...

Post-Race

Despite my mechanical problems on the bike and my worst overall placing ever (by a wide margin), I took more good than bad from this race. I was really happy with my swim given my non-existent training, my transitions were smooth, my run was extremely strong, and I was proud of myself for not packing it in after how my pre-race and early part of the bike went. I now know that I am not getting any slower as I get older -- with the right training and preparation (including mechanical), I still can be plenty competitive. I enter the off-season with a new resolve -- I am going to continue running straight through next year, and am replacing my bike frame (which was probably the main reason for my recent bike problems -- my old frame is bent, which is causing my derailleur and chain issues). Thanks for reading, and I promise to at least try to update this blog every now and then during the off-season!

Race Splits

Swim: 17:10 (includes 200 yard run to transition)

Transition 1: 1:21

Bike: 1:05:52 (14.6 MPH -- I lost at least ten minutes with my mechanical issues)

Transition 2: 0:29

Run: 19:29 (6:30 pace)

Overall: 1:44:20 (136th overall, top 53%)

One Last Spin...

Today at lunch I hit the spin bike for one last ride. I rode for 40 minutes at a consistent resistance level, focusing on keeping my heart rate between 130-150 beats per minute. The time went by pretty quickly considering the fact I did not change the resistance level once or even get out of the saddle. Definitely the perfect pre-race workout from my perspective. Last night I took another look at the results from the last race on this course earlier this summer. What really struck me was how SLOW the bike times were -- the guy who won the entire race averaged less than 22 MPH! This course must be really hilly. Next year I am definitely going to do some more due diligence before picking which races to do -- I know it is kind of pathetic, but averaging 16-17 MPH on Sunday is not exactly going to great for my ego, considering I am used to riding 21-22 MPH for this distance. Yes, I am vain -- deal with it...

Curses!

This past Sunday I took my bike out for one last pre-race ride, and less than three miles into it, I got a flat tire. Super -- yet another bike ride cut short by a mechanical problem. This season has just been cursed -- the crash, the busted rear derailleur, and now this. I hate to say it, but at this point I just kind of want it to be over with. I just hope that I don't get another flat tire during the race on Sunday, although in some respects that would be a fitting end to this season. O.K, enough with the pity party -- just had to vent a bit.

So when I got back home, I decided to go for a four mile run instead. I ran it at 7:00 per mile pace, which I was happy with given the fact it was ridiculously humid. I then lifted weights for the first time in a while (chest, triceps, and legs) on Monday, and did a nice easy three mile treadmill run yesterday. I will hit the spin bike tomorrow for a final, risk-free ride, then hit the weights one last time before the race on Sunday. This is probably my final blog entry before the race, so wish me luck!

Abject Neglect

Well once again I have neglected this blog, mainly due to being super busy at work and traveling entirely too much (this will be the first week in over two months that I have not traveled for work or pleasure). Despite the crazy schedule and lack of blog posts, the training has been pretty consistent -- not spectacular, but consistent. For example, yesterday I ran five miles on the treadmill at 7:08 per mile pace, and today I did another 40 minute bike/2 mile run brick (which has become my staple workout). My weight has crept up a bit over the last week or so, but it is nothing getting a bit more vigilant on the diet will not take care of. Next Sunday is my last race of the year, which I am pretty excited about. I still have not swam once this year (and now suspect I will not before the race), but it is only a half mile swim, which I think I can fake my way through...

Traveling and Training

Well I just got home tonight from a pretty nightmarish trip to the West Coast for work -- I was in Seattle, Portland, San Francisco, and Denver in the span of three days. The one good thing is that I was actually really diligent about getting workouts in while I was on the road -- I did a brick on Monday, lifted weights on Tuesday, and ran five miles on the treadmill this morning. I ended up having to wake up really early each day to work out (the worst was this morning -- I had a 7:00 A.M. meeting, so I had to get up at 4:30), but the nice part was that my body was still on East Coast time, so I was actually getting up much later than I normally do during the week. I am going to try and wake up early tomorrow morning for a quick run before work -- we will have to see how that goes given the fact I am kind of beat down from all the meetings and flights...

Catching Up

Well I know that I have not posted anything for a couple of weeks. I got really busy at work (particularly with traveling) and then was out of town for July 4th weekend visiting the in-laws in Iowa. Last week was really solid from a training perspective -- I ran three times, rode three times, and lifted weights once. I was actually able to squeeze in three short workouts over the long holiday weekend, which I was really happy about. My only regret is that I thought I would have a chance to finally do some swimming in a quarry by the in-laws, but it did not work out.

I have a plan for finally getting my swim training in, though -- one of the branches of my NYC gym does have a pool, so I plan to start going there on Friday afternoons. I figure I only need five or so quality swim workouts before my triathlon in mid-August, but at the end of the day, I do need to get them in. This week is off to a solid start -- brisk five mile run on Sunday, brick yesterday, weights today. Tomorrow I will probably do another brick, and then try to finally hit the pool on Friday before calling it a week.

More Bricks

I had another good brick workout early Saturday morning, with a 20 mile ride along River Road (including up and down what I am now referring to as "The Hill Of Death" right by the George Washington Bridge) and a 3 mile run. For the second weekend in a row I felt really strong on the run -- I averaged 7:02 per mile pace, and barely felt like I was pushing. I really think my recent weight loss (178 pounds per the scale at the gym today) is making a big difference. I planned to workout again yesterday morning, but ended up sleeping in which felt quite nice.

Today I planned to do another brick at the gym, but all the spin and exercise bikes were already taken (which serves me right for going there at noon, but I really wanted to catch the last few holes of the U.S. Open on TV). Thus, I ended up running five miles on the treadmill instead. I started at 7:30 per mile pace, and gradually increased the speed every 5 minutes for the first 30 minutes and every minute for the final 6. I ended up averaging 7:13 per mile for the entire run. I guess that brick will have to wait until tomorrow...

Too Much Of A Good Thing

So today I hit the gym at lunch to run on the treadmill. I originally planned to run five miles at 7:18 per mile pace, but right from the start I could tell something just was not feeling right. I was really struggling to keep up with the treadmill, and after ten minutes or so brought the speed way down and decided to just run three miles instead. I think given the brick on Saturday and ride yesterday, my legs were just a bit fatigued and were not feeling a fairly hard five mile run. This was definitely my body's way of telling me to back off a bit, and I have no problem with that. On a much brighter note, I weighed myself afterwards, and I am down to 177 pounds...

Great Workout Weekend

This weekend was one of my best training weekends in a long, long time. Yesterday morning I got up early and rode 20 miles and then ran three miles right afterward. I headed north along JFK Boulevard for 10 miles before turning around and heading home. Aside from the usual hills, traffic, and stoplights, there was a two mile or so section of the road that is under repair and really slowed me down. On the run my legs felt AWESOME right from the start. I tried to maintain a consistent pace without pushing too hard, and was shocked when I saw I averaged a 7:02 per mile pace, with both of the first two miles slightly below 7:00. I attribute this to my recent weight loss -- I am now under 180 pounds for the first time in a while.

This morning I hit the gym to do some weights (chest and triceps). I had a good workout, although the chest exercises felt a tad bit tougher than usual (which I think is due to the fact I also did chest on Thursday). I then took the ferry over to NYC and headed to Central Park for three loops on the bike. I had a strong 22 mile ride, especially considering yesterday's brick. I definitely feel like I am finally starting to build some momentum in my training, which is a good feeling.

Rising To The Challenge

Last night I completed the JPMorgan Chase Corporate Challenge in Central Park. Going into the race I was not sure what to expect. I felt pretty good about my fitness level (including a few recent short training runs in the low 7:00 per mile pace), but having done this event two years ago, I knew the course was fairly challenging, with a number of rolling hills. I ended up seeded in the middle of the 7:00 per mile pace group, which I knew was a bad omen, as I would have hundreds (if not thousands) of slower runners to dodge and weave through in the first part of the race. In addition, the actual starting line was a few hundred yards in front of me.

I literally ended up walking up to the starting line after the gun went off, and then spent the first mile ducking, swerving, and at times sprinting to avoid competitors that had seeded themselves in front of me (why people who are planning to run 10:00 miles feel the need to line up with the 6:00 pace group is a complete mystery to me, but the same exact thing happened two years ago). After a mile or so the crowds started to thin out, and I was able to run a much more steady pace (having said that, I was basically passing runners the entire way). I worked on attacking the uphills and opening up my stride to coast the downhills, as well as pushing myself the entire way -- this was definitely not going to be a training run!

After I hit the second mile marker I was definitely starting to hurt a bit, and shortened my stride while continuing to push myself as much as possible. Passing the three mile marker definitely gave me a shot of addrenaline -- it was time to bring this race home! As I made the sharp turn to head towards the finish, I took my pace up to another level. As I crossed the finish line and looked down at my watch, I saw that I had taken 1:01 off of my time from two years ago, which was definitely a good feeling. I was also the top finisher from my company's small team for the second time in a row, which I was happy about given the fact I was the consensus favorite in the office betting pool (which actually became quite serious). Most importantly, after my mediocre showing at the Queens Biathlon, this was exactly the confidence booster I needed.

Race Splits
Mile 1: 6:50
Mile 2: 6:33
Mile 3: 6:53
Final Half Mile: 3:28 (6:56 pace, but for whatever it is worth, my Garmin Forerunner 205 said it was 0.55 miles, which brings the pace down to 6:15)
Final Time: 23:44 (6:47/mile pace)

I Have Signed Up For Another Race!

This afternoon I signed up for my second multisport race of the season, the New York Triathlon Series - Race #2 at Harriman State Park, 30 miles north of New York City. It is a sprint, with a half mile swim, 16 mile bike ride (which I get the sense is really hilly -- super!) and a 3 mile run. I kind of ended up picking this race by default -- I was having a really difficult time finding another one that fit into my schedule this year (it does not help that I am pretty picky about distances and do not like traveling far for races). One nice thing is the race is run by the same guys who put on the Queens Biathlon, and I felt like they did a great job, while keeping the race pretty laid back. I figure this means I finally have to start swimming soon -- I could probably knock out a half mile swim with no training at all if I had to, but if I want the time to be somewhat respectable (i.e., less than 15 minutes -- well, respectable for me), I need to get some pool time in.

Sunday Morning Ride

I had a great training week last week, with three short runs (all at low 7:00 per mile pace), two spin bike rides, and two weightlifting sessions (the first time I have hit the weights twice in a week in a while). This morning I woke up at 6:00 A.M. and decided to take my bike (complete with new rear derailleur and chain) out for a spin. I rode north until I hit River Road, past the George Washington Bridge, and onto Route 9 (which is kind of legendary in this area for cyclists -- many come from NYC to do long rides on it). After 12.5 miles or so I turned around and headed home. On the way back I had to descend the same hill that I crashed on a month or so ago, and needless to say, I had my hands firmly on the brakes the entire way down. That hill is just insane -- looking back now, I am surprised that I did not crash on it earlier. All in all, it was a good 25+ mile ride, and a nice way to start off the week.

Early Morning Run

This morning I woke up early and did a four mile run around my town before heading into the office. I completed the run in 7:15 per mile pace without pushing too hard (aside from the last mile which was sub-7:00). I am also happy to report I am finally starting to lose some weight -- I think I may have broken my sugar habit (at least the buying candy at work part). I figure one easy way to gain speed is having less weight to lug around, particularly when running. I am still trying to figure out what other races I am going to do this summer. I definitely want to stick to smaller, more laid back ones like the duathlon last month -- there is something to be said for not having to deal with the prices/crowds/logistical nightmares/etc. of larger races.

Derailleur Failure

As much as I want to put my scary crash from a few weeks ago behind me, it keeps creeping up its ugly head. The latest reminder ocurred this past Saturday, when I took my bike out with the intention of doing a brick workout. I rode ten miles north along JFK Boulevard before turning around to head home. A few minutes after the turnaround, my chain started skipping as if I was between gears. Suddenly I heard this violent metal-on-metal sound, and my bike came to a complete stop. Basically, my chain had snapped. Great -- another ride aborted. After hailing a cab and heading home, I decided to head out for the run anyway. I ended up having a really strong three mile run at 7:00 per mile pace, including a 6:50 final mile.

When I took my bike back to the shop (I am now literally on a first name basis with the owner at this point), it turns out my rear derailleur had been badly damaged in the accident a few weeks ago, which caused my chain to snap. My frame also got bent a bit, but it looks like my bike shop was able to bend it back in place. So at this point, the casualties of my crash has been a helmet, two wheels, a tire, a rear derailleur, and a chain. I almost feel like I should have saved myself the trouble and gotten a completely new bike!

Anyway, I have gotten off to a decent start training-wise this week -- weights yesterday and the spin bike today. The true test of how motivated I am will be tomorrow when I attempt to wake up early and run before work. One final thing -- got the new wheels in the mail last week and they are sweet! Above is a picture of my front wheel.

Queens Biathlon Race Report

Yesterday I completed my first race of the year, the Queens Biathlon. The following is my race report:

Pre-Race
Coming into the race, I really did not know what to expect. I felt fairly good about my fitness (with the notable exception of a few extra pounds), but given the fact I had never really done a duathlon before, I was not sure how I would perform. Race morning I woke up at 4:20 A.M., was out of the door by 5:00, caught a 5:30 Path train to Manhattan, then a subway to Queens, and rode the final 5-6 miles to the race start. I arrived in plenty of time to check in, set up my transition area, warm up, meet a fellow Slowtwitcher in person that I had traded a few messages with (he actually ended up winning his age group--congrats!), and then it was time to race.

First Run (3 miles)
The race was fairly small, and thus we had a mass start. When the gun went off, I felt like everyone took off like bats out of hell! I just focused on keeping a nice steady pace and not killing myself. The run course consisted of an out and back through a mostly wooded area of Alley Park with rolling hills (aside from the hill back into the transition area, which was fairly long and steep). I ran pretty slowly on the uphills, and opened up my stride on the downhills. I also took the last hill pretty easy, figuring that I wanted to have nice fresh legs for the bike. My first run time was a bit slower than I had anticipated, but much more importantly, I did not feel terribly winded when I finished it.

Bike (18 miles)
After a relatively decent transition I was on my bike. The bike course consisted off two laps of an out and back along a major highway. On the way out the headwind was BRUTAL--I remember riding into some strong winds during past Chicago Triathlons, but this was much worse. I just concentrated on staying aero as much as possible, while shifting gears maniacally as the wind gusts ebbed and flowed. Needless to say, once I hit the turnaround point each time I was flying. I definitely got passed more often than I passed other people. I just focused on my own race and keeping something in the tank for the second run.

Second Run (3 miles)
My second transition was a bit clumsy (my bike actually fell off the rack, but fortunately a race volunteer righted it for me), but not terrible. Starting the second run, I was honestly surprised at how dead my legs felt! After the first half mile or so I started to feel better and my stride began to widen. I passed one person in the first quarter mile or so, but aside from that, everyone else was simply too far ahead of me. As I made the final turn towards the finish line, I saw there were literally about a half a dozen racers right on my heels, which was all the motivation I needed to really work the final hill. As I crossed the finish line, it felt good to have my first duathon under my belt.

Post-Race
I went into this race thinking that duathlons were perfect for me--no swimming (which is my weakest triathlon discipline) and more running (my strongest). What I failed to consider, however, is that people do duathlons because they are in the exact same position that I am! Thus, I did not place nearly as highly as I thought I would (the fact that I entered the race 5-10 pounds overweight did not help either -- particularly on the two runs). Will I ever do a duathlon again? Definitely--now that I know what to expect, I am certain that I can do better (plus there are so darn many of them in the area, and they are a lot less of a logistical undertaking than triathlons). Well, it is back to training for me--that, and figuring out what other races to do this year. Thanks for reading!

Race Splits
Run 1: 22:07 (7:22 pace)
Transition 1: 0:55
Bike: 54:11 (19.9 MPH--slow, but trust me, it was crazy windy!)

Transition 2: 0:47
Run 2: 23:20 (7:47 pace)
Overall: 1:41:20 (27th overall, top 19%)

Final Preparation

Well my first race of the season is less than 48 hours away, and as usual I am starting to get nervous. In terms of final preparation, yesterday and today I hit the gym and lifted weights. I also bought a new helmet to replace the one that cracked in three places when I crashed. It is fairly stylish (not that that was what I was really going for), fits well, and is really easy to adjust. I must say I always get excited about getting new triathlon gear, even if it is something as boring as a helmet. I am planning to take it nice and easy tomorrow, and then it is all systems go for Sunday...

Passing The Test(s)

Yesterday was pretty important for me, as I ran and rode as final tests before this Sunday's race. Even though I had pretty much decided Sunday was a go, I definitely wanted to see how my groin would hold up to a race-pace run and a hard ride. I started off by running three miles on the treadmill during lunch. The first mile was at 7:30 pace, with the final two at 7:08. The run felt fairly comfortable, and my groin was completely fine during it and afterwards. Test one passed.

After work I did a 15 mile ride with my bike basically set up in race mode. I tried to place my tri spoke wheel on the front, but it continues to rub up against the brake (which led to my first-ever DNF last summer), so I finally gave up and put on the training wheel from my back-up bike (which is ridiculously "un-aero" -- it must have like 50 spokes). I also put on my "faux disc" rear wheel that has a cover on it, which is working perfectly fine. The other mechanical issue I have is I cannot get my bike computer to work with my rear wheel, which is O.K. because with my aero drink on, I cannot see the display anyway (and I have a Forerunner 205 to keep track of my speed). Anyway, I rode 15 miles fairly hard with a tailwind on the way out and headwind coming back, and felt pretty strong. Test two passed. It looks like it is all systems go for Sunday...

The Show Will Go On

So it has been a week and a half since the big bike accident. The first few days I was sore all over and could barely move without pain. Aside from the cuts, scrapes, and bruises I mentioned earlier, it also turns out that I pulled my groin pretty badly. Last week I really did not even try to run given the pain, but did ride the exercise bike a couple of times and used an ellipitical machine once. Yesterday after a half an hour on the elliptical machine I ran a mile on the treadmill pain-free, which was a great feeling! For a couple of days there I thought I was going to have to bag on Sunday's race, which was not exactly a good feeling. Now it looks like the show will go on! Oh, one other thing -- it turns out that I spoke prematurely when I said my wheels could be repaired -- the bike store called back and informed me they are beyond repair. Super. It is not a problem this week since I have my race wheels, but eventually I will have to suck it up and buy a new pair...

Wipeout!

Well this morning was going to be my big pre-race brick workout, but unfortunately, the big guy upstairs (or maybe downstairs) had other plans. I woke up at 6:45, got all my gear together, and was on my bike a little after 7:00, heading north through Weehawkin and West New York until I hit River Road. The first nine miles I felt really strong, and was routinely riding 21 MPH or so on any flat sections. I rode up the huge hill right by the George Washington Bridge and turned around to head home.

As usual I was flying on the descent back down the hill, but unfortunately it rained most of yesterday and last night, so the road was very slick. Almost immediately my back wheel started to fishtail, and after I righted it momentarily, fishtailed even more. Before I knew it I was flying over the handlebars and through the air. My head hit the pavement first (thank God for helmets!) and I slid a few feet before coming to a stop.

When I got up to survey the damage, it was not too bad -- both knees and one elbow were a bit bloodied and my left torso and shoulder were bruised, but that was about it. Unfortunately my bike was not in quite as good shape -- both rims were bent pretty badly, although the frame/handlebars/brakes/etc. seem to be O.K. The bent rims prevented me from riding home, so after walking a bit, I was able to use the phone at a laundromat and call a taxi to take me home. I definitely consider myself lucky -- given the speed I was going (30 MPH+), things could have been A LOT worse...

P.S. I took my wheels to the bike store, and it looks like they can be trued, which is a relief. It would have sucked if I had to get new wheels (unfortunately with my cracked helmet, I do not have a choice). On that note, anyone who trains using race wheels (which I see a lot more of in the NYC area than when I lived in Chicago) is an idiot.

The Big Test

This afternoon I hit the gym to lift weights -- chest and triceps. It was a fairly uneventful workout, although I must say I was pretty happy with how much weight I was putting up on the flat and incline bench using freeweights -- gotta look good in those ridiculously tight triathlon clothes! Aside from that there is not much to tell. The real reason for this post is that I am excited and nervous for tomorrow morning's workout -- I plan to do an 18 mile bike/3 mile run brick. This will be my longest brick of the year, but more importantly, will simulate the last two-thirds of my first race of the season in just over two weeks. I am particularly interested to see how I run off the bike -- I have done plenty of bricks on the exercise/spin bike and the treadmill at the gym, but I have a feeling doing a "real world" brick will be a completely different story. I also picked up my bike after having the computer repaired and a tune up, so I am really excited about riding it. As ridiculous as this sounds, I can already tell I will have trouble sleeping tonight...

PEDs

So as I think I alluded to earlier, my allergies are absolutely positively killing me right now. I have all the classic hay fever symptoms -- watery, itchy, eyes, congestion, uncontrollable sneezing fits -- it has just been miserable. Finally I gave in and called my sister (the family doctor), who prescribed three different drugs for me (eye drops, some pills, and another thing that comes in an inhaler -- I cannot be more specific since I do not have the stuff here in the office).

Today was my first day on the new drug regimen, and I feel 1,000% better -- no sneezing, no congestion, nothing. It is a good thing they do not test age groupers for performance enhancing drugs, because I am fairly certain that some part of my allergy medication cocktail has steroids in it or something else illegal. Anyway, I hit the gym today for a short brick -- 40 minutes on the spin bike, followed by 15 minutes on the treadmill at 7:13/mile pace. The workout felt surprisingly easy, especially the run portion, which I was very happy with. With just over two weeks to go before my first race, it was nice to feel sharp and fit.

Heat and Hills

Yesterday I did a 20 mile bike ride early in the morning. I basically just followed JFK Boulevard north, which was nice from the perspective of avoiding those brutal hills right by the George Washington Bridge on River Road, but kind of sucked because every half mile or so I would hit a red light and lose all of my rhythm. I ended up averaging 18.3 MPH for the ride, which I was very happy with considering all of the stopping and starting that I had to do. Afterwards I took my bike to the local bike shop to have the computer repaired and my annual tune up -- it should be ready by mid-week.

Today I went for a five mile run, which in hindsight was not a great idea. It was close to 90 degrees when I started, and I ended up running a route with some major hills. To put it simply, the run did not go well. My average pace ended up being fairly respectable, but I definitely stopped a few times along the way, which I have not done for a long time. No use beating myself up over it -- I just think given the conditions, I simply bit off more than I could chew. At least I got the workout in. The big test for this week will be Saturday -- I am planning an 18 mile ride/3 mile run brick, which will essentially be a simulation of the final two-thirds of the duathlon on May 17th. It should be interesting to see where my fitness truly is right now.

Good Week

This has been a pretty good training week. After a kind of brutal five mile treadmill run on Tuesday (the fan on the machine was not working, so I was sweating like a whore in church), I did light weights (chest and triceps) on Wednesday. The last couple of days I have done 45 minute rides on the exercise bike at relatively low intensity (130-140 BPM heartrate). Tomorrow I am either going to ride early in the morning or lift weights again. The weather is finally becoming really nice here, which I am excited about. With my first race in just over three weeks, logging some outdoors training time, while not absolutely crucial in my opinion, certainly cannot hurt.

Darn Allergies!

So yesterday I did a nice easy three mile run with the better half, which is just what the doctor ordered after three straight days of intense workouts. Today I was planning on either riding or doing a brick workout at lunch, but my allergies have been just killing me all day! My left eye is red and swollen, and this morning I went through almost an entire box of tissues sneezing my head off. I felt a bit better by the afternoon, but figured it would be no fun for me (or anyone else in close proximity) if I sneezed my way through a workout.

Unfortunately now I will have to play "catch-up" the rest of the week with getting workouts in, but I think I probably made the right decision. Hopefully I feel better tomorrow. On an unrelated note, I ordered some new parts yesterday for my bike computer. It has not worked (no speed or distance readings) since late last season, and I definitely want to have it fixed before the Queens Biathlon on May 17th. I may need to send my Forerunner 205 in as well -- one of the arrow buttons does not seem to work, which is a real pain...

I Have Signed Up For A Race!

O.K., I know that I have been neglecting the blog lately -- just been caught up with other various and sundry things (fortunately, training has been one of them). The last several weeks of training have been pretty consistent -- two runs, two spin/bike rides, one or two days of weight training. The last two weekends I have actually ridden outside for the first times this year. I have been pleasantly surprised by my bike fitness -- I have been averaging around 18 MPH on some pretty challenging rides (i.e., lots of hills, some of which are brutal), without going "all out." I think that anyone who does not think riding the spin bike or taking spin classes helps build/maintain cycling fitness is basically an idiot.

O.K., on to more important things -- I just signed up for my first multisport event this season, the Queens Biathlon on May 17th. The race consists of a 3 mile run, an 18 mile bike ride, and a 3 mile run. Since running and biking are my strengths and once again I have utterly and completely neglected my swim training this year, I am really excited to see how I do. If past results are any indication, assuming the next four weeks of training go well, I should be in the running for a podium spot in my age group (I probably jinxed myself just by typing that)...

I'm Back...

So my posts have become fewer and further between lately, for which I apologize. I had a good week of training last week, with two five mile runs, two weightlifting sessions, and a spin bike workout. Yesterday I did a hard five mile run outside. Despite running the first mile in a way-too-leisurely 7:40ish, I averaged 7:18 pace for the entire workout, which I was pretty pleased with. I also lifted weights (chest and triceps), but kept it pretty light because I was still really sore from my last chest workout on Thursday. Today I rode an exercise bike for 40 minutes, with my heart rate consistently in the 150 beats/minute range. I am traveling tomorrow for work, so no workouts planned -- which is good because after five days in a row, my body can use a break...

Five Mile Run

I started my training week yesterday with a chest and tricep workout at the gym. I did not feel particularly strong on the flat bench -- I struggled to put up 205 lbs. five times and then barely got up 225 once. The only thing I thought at the time was that my body was not completely awake (it was like 8:00 A.M. in the morning). I think it may be time to shift to free weights anyway as my serious training period starts to get a bit closer (and my weight drops -- I am now just a hair under 180 lbs).

Today I ran five miles on the treadmill. I ran the first three miles at 7:13/mile pace, then scaled back to 7:30, and then gradually increased the speed until I was running 6:53 pace at the very end. I ended up average 7:12 pace, and although I was sweating buckets afterwards, I did not feel all that winded. Soon I will hit the pool again -- given the way the last four months have gone, if I can just manage to drag my lazy butt to the pool on a consistent basis, it is going to be a pretty good (i.e., fast) season.

Liftin'

I finished off another workout week by lifting weights (chest and triceps) at the gym today. I did heavy weights on the flat bench for the first time in three weeks, which went pretty well -- I was able to put up 205 lbs. six times without straining too much, and put up 225 lbs. twice (although the second rep was a struggle). Earlier this week I rode the bike for 40 minutes one day, ran on the treadmill for 30 minutes another, and did back and biceps on another day. I also went snowboarding on Sunday, which technically does not count as a workout, but in February I will take what I can get...

Solid Week

Yesterday I lifted weights (heavy chest and triceps) and did a nice easy run on the treadmill at 7:25/mile pace. I thought I was basically done for the week, but unexpectedly today I had time to get another run in. I ran five miles around Hoboken at a fairly brisk clip (I was not wearing a watch so I am not sure of the exact pace). I concentrated on keeping a nice, steady pace without going out too hard or dogging it at all. It was my first run outside in a while, and although it was a bit nippy (low 40s), it felt good to not be on the treadmill for once.

All in all it was a great week of training -- two bike rides, two runs, and two weightlifting sessions. I know that I sound like a broken record, but considering it is only mid-February, I am beyond ecstatic about the shape I am in right now! I just hope that I do not lose momentum when I start focusing on my swimming in March. If I can keep it all together, it is shaping up to be a nice season...

How Anthony Got His Groove Back

So I have been in a really nice training groove the last few weeks. Last week I did two short bricks and a hard five mile treadmill run, as well as hitting the weights twice. Yesterday I rode an exercise bike for 40 ninutes, and today I lifted weights again. Right now I am primarily focused on staying consistent, but I must say I am really happy with how quickly the strength and speed has returned to my running and spinning. The weather has started to warm up here the last few days -- maybe I can start training outdoors occassionally in the next few weeks. Not that I mind all the gym workouts, but it is just not the same (especially on the bike)...

Another Brick

Today I rode an exercise bike for half an hour, followed by ten minutes on the treadmill. I was kind of annoyed because my heart rate monitor was on the fritz for most of my time on the bike, but it was not the end of the world. I started off the treadmill run at 7:30/minute pace and gradually increased it until I was doing 6:40 pace for the last minute, which all felt fairly relaxed and easy. I also weighed myself after the workout -- 181 pounds, which is great for late January. The only other somewhat interesting note is that the guy on the exercise bike next to me was just sweating bullets -- it was kind of gross. I mean, I am all for getting a good sweat, but I just did not understand why homeboy could not wipe himself down every few minutes. After he was done there was pratically a puddle underneath his exercise bike...

Back To Bricks

So yesterday I did my first brick (bike/run) workout of the year. I did 30 hard minutes on the spin bike (a combination of hills and sprints) before running for 10 minutes on the treadmill at a 7:30/mile pace, followed by a five minute walk cool down. While this was definitely a short brick, I felt surprisingly comfortable on the running portion (although my heart rate was sky-high -- but what is new). I am definitely going to try to do one brick every week -- during my best racing season (2006), I managed to keep that up and it made a huge difference during races. Today I did 40 minutes on the spin bike at a constant, moderately-difficult resistance level, focusing on keeping my heart rate between 140-160 bps/minute. I continue to be pleased with my training so far -- and I still cannot believe it is not even the end of January yet!

Attack Of The New Year Resolutionaries

Today I headed to the gym at 1:00 P.M. to ride (well, spin) for the first time since I started training again. Unfortunately I completely forgot that it is the fifth day of the New Year, which means gyms around the world are packed with New Year Resolutionaries. You know who these people are -- they make a New Year's resolution to lose weight/get washboard abs/bulk up/work out more often, and thus, gyms around the world are packed in January (and usually part of February as well). Inevitably their newfound commitment fades, and gym attendance returns to normal. Do not get me wrong -- I truly respect these people for at least trying (and suspect every year some number of them get hooked and start exercising regularly), but it does make working out this time of the year a pain.

Anyway, tangent over -- the entire reason for it was to explain why I ended up having to ride a recumbent bike for 40 minutes instead of a spin bike or something at least faintly resembling an actual bicycle. Given the fact it was the first ride of the year, I was perfectly fine using the recumbent. I wore my heart rate monitor strap and I was generally in the 115-120 bpm range for the entire workout, which quite frankly is probably right where I should be given the fact I have not been on a bicycle since August. So I guess the New Year Resolutionaries may have actually done me a favor...

Happy New Year!

Well after a week and a half off, I did my first workout of 2009 this morning. I went for a four mile run in and around Hoboken. Between the cold (38 degrees), the fact that I have not worked out since before Christmas, and some major hills along the way, it definitely was not my best run. I ended up averaging 7:44/mile pace, compared to my last few treadmill runs which have been around 7:13. I am not particularly bothered by this run -- it is January 3rd, I already have two months of training under my belt, and I am only seven pounds above my targeted racing weight, so from a big picture perspective, I could not be happier.