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...