Well I have had a little over 24 hours to digest and evaluate. I finished the 2010 LavaMan in Lavallette NJ in 1:55. Originally I gave myself 3 hours to finish but after running the course a few times I felt 2:15 would be a really good time in.
Ok, let's take it from the top. I showed up at roughly 5:30, an hour and 25 minutes before start time and it seemed like it was nothing. I got there, got body marked, got my time chip, built my transition area, hit the bathroom and while there applied body glide to all sensitive areas (thank God because the Bodyglide truly made a huge difference in my performance). I then sprayed myself with Pam, slid on the wetsuit and headed down to the starting area to get a practicie swim in.
At 6:50 the young guys started and at 6:55AM, my triathlon journey began...
I had it, I really had it. I realized I wasn't racing against anyone but my own limitations and so my pace was really good. I was doing good until I hit the Jellyfish vacation resort and got stung about 13 times causing my left foot to begin to swell (more on that later). I kept on to my Ranger objective, I swallowed a little water here and there and I was out of the water in roughly 13 minutes. Not bad but I know I can do better next time.
My first Tri transition went smooth, I did everything right. As I was running into shallow water I put the goggles up and began to strip off the top part of the wetsuit. As I was stripping the last sleeve, I took off the cap and goggles, put the goggles inside the cap and held them in my hand as I stripped off that sleeve trapping the stuff in my sleeve (Thanks, Beginner Triathlete.com).
Onto the bike. As I was clearing the racks, I took in some nutrition, finished off some hydration and hit the mount line like I almost knew what I was doing instead of the newbie I actually was. I really made good time. I guess all of those days being a pain at Padi's Pedal Power paid off because the bike ran MAGNIFICENTLY!!!! Great Job, Ryan. You are the man!!!!!! The only thing we have to tweak is to see if there is a gear I can power easier from a standing position while holding pedal pace but increasing output. I actually caught people in this stage, it was fun. It was fun watching the top Tri athletes already on their run as I was halfway through with the bike. Coming into the dismount area, I did a great dismount but had some trouble re-racking the bike which cost me time (not like it would have mattered anyway :)). I finally racked the bike, grabbed my final bottle, exited the transition area and now.....
It was Ranger Up time. It was hot, I was getting spent and I still had 3.8 miles to go. It was then I fell into a combination of Buddhist monk Thich Nhat Hanh and Ultra Marathon Man Dan Karno. I meditated and hydrated with Karno's leading principle...just put one foot in front of the other and keep going. It worked! As I got to the run's southern turn around point, I told myself that it was all homeward bound from there and that it was cupcakes and fun from this point. I pushed through and when I made the final turn-around on Ortley Ave, it was clear I was finishing this race. Actually it was never in doubt in my mind but actually making it happen is another thing. I wasn't crazy about the poor footing in the home stretch but crossing that line was AMAZING.
I have crossed a lot of finish lines in my life but none have ever felt as good as crossing the line at Lava Man.
Thanks go to Dr. Aque Alamo (IronMan finisher) for getting me into Tri, Thanks to All Star Sports Academy for the speed, agility, strength and conditioning work, Thanks to my really great friend Daria at Sasso Chiropractic for keeping me healthy to perform, Thanks to Padi's Pedal Power for making sure the bike performed masterfully and thanks to my family and my partner Phil who along with his bride MJ all met me at the finish line. Thanks to Chris and everyone at Jersey Shore Multi-Sport for holding the race and having it an enjoyable experience for this newbie who is now hooked on Tri.
Monday, June 21, 2010
Saturday, June 19, 2010
Here We Are!
Well, in 24 hours from now I should be in T2 getting ready to run 3.8 miles to the finish line of my first Triathlon. I must say few things in my life have captured my imagination the way Tri has. The very essence of life and training is found in Tri. It becomes a complete commitment to fitness and well-being. A commitment to never doubt yourself and be all you can be (Yeah, I know Uncle Sam).
I know I haven't posted very often at all so I am going to explain how I got to this point.
Right after my last post somewhere after April 7th I found my old surfing wetsuit and began training in my backyard lagoon. While the water was cold, the suit worked as it should and the training became bearable. While Lava Man only calls for .33 on the swim, I am training at 1/2 mile simply because of the shape and design of my lagoon. It was just easier to swim one end of the lagoon to the other.
The bike was easy, the guys over at Padi's Pedal Power got my bike tuned up and re-fitted to make the road course much more easy and comfortable. I mapped out a 2 lap 14.5 mile course encompassing 2 neighborhoods around my house with most of the course on the scenic Barnegat Bay. I feel I may be able to make up some time on the bike. I was averaging 56 miles a week for this race. Not much but I do feel ready for tomorrow.
The run......ahhhhhh, my old companion. Running back in the 1980's for me was a lifestyle but marriage, kids and running 2 companies took time away and running fell to the wayside. Shame on me for letting that happen. I am back with a vengeance though. Miles upon miles have been run in preparation for this race. I shifted locations and distances to simulate different conditions and I am getting my groove back (although my days of 6:05 miles are long gone, I think).
Taken in it's entirety, Tri is a purely cerebral sport. Your mind has to see your body through the race. Your mind has to be able to read the body for any warning signs and your mind has to devise a strategy to best conquer that course in front of you.
Thanks Coach Aque or putting me in a position to finish my first Tri. From you I learned it ain't about winning, it is about looking good for the photo at the Finish Line. I will see you all at the Finish Line tomorrow morning.
Tri has scooped up another convert.
I know I haven't posted very often at all so I am going to explain how I got to this point.
Right after my last post somewhere after April 7th I found my old surfing wetsuit and began training in my backyard lagoon. While the water was cold, the suit worked as it should and the training became bearable. While Lava Man only calls for .33 on the swim, I am training at 1/2 mile simply because of the shape and design of my lagoon. It was just easier to swim one end of the lagoon to the other.
The bike was easy, the guys over at Padi's Pedal Power got my bike tuned up and re-fitted to make the road course much more easy and comfortable. I mapped out a 2 lap 14.5 mile course encompassing 2 neighborhoods around my house with most of the course on the scenic Barnegat Bay. I feel I may be able to make up some time on the bike. I was averaging 56 miles a week for this race. Not much but I do feel ready for tomorrow.
The run......ahhhhhh, my old companion. Running back in the 1980's for me was a lifestyle but marriage, kids and running 2 companies took time away and running fell to the wayside. Shame on me for letting that happen. I am back with a vengeance though. Miles upon miles have been run in preparation for this race. I shifted locations and distances to simulate different conditions and I am getting my groove back (although my days of 6:05 miles are long gone, I think).
Taken in it's entirety, Tri is a purely cerebral sport. Your mind has to see your body through the race. Your mind has to be able to read the body for any warning signs and your mind has to devise a strategy to best conquer that course in front of you.
Thanks Coach Aque or putting me in a position to finish my first Tri. From you I learned it ain't about winning, it is about looking good for the photo at the Finish Line. I will see you all at the Finish Line tomorrow morning.
Tri has scooped up another convert.
Wednesday, April 7, 2010
Catching Up
A lot has happened since last we spoke. Spring has finally arrived and I have been taking full advantage.
Friday April 2
Bike 10 miles
Run 3.1 miles
Today I had a lot of "Hand of God" Resistance Training (wind).
Saturday April 3
Bike 10 miles
Monday April 5
Run 3.1 miles
Which brings us to today April 7th
It was a 10 mile bike ride on a new course with a lot of "Hand of God" Resistance training
Over the next week, I will be moving my training to Lavallette to get a feel for the course so it is familiar on race day
I am gonna start up more strength and conditioning work and will attempt to pick up a wetsuit as my lagoon is starting to almost be warm enough to jump in with a wetsuit.
Nutrition has been alright. I think I am going to start a vitamin regimen.
I know I am losing a ton of weight as none of my clothes from last summer fit anymore.
Keep working, keep training!
Friday April 2
Bike 10 miles
Run 3.1 miles
Today I had a lot of "Hand of God" Resistance Training (wind).
Saturday April 3
Bike 10 miles
Monday April 5
Run 3.1 miles
Which brings us to today April 7th
It was a 10 mile bike ride on a new course with a lot of "Hand of God" Resistance training
Over the next week, I will be moving my training to Lavallette to get a feel for the course so it is familiar on race day
I am gonna start up more strength and conditioning work and will attempt to pick up a wetsuit as my lagoon is starting to almost be warm enough to jump in with a wetsuit.
Nutrition has been alright. I think I am going to start a vitamin regimen.
I know I am losing a ton of weight as none of my clothes from last summer fit anymore.
Keep working, keep training!
Wednesday, March 17, 2010
Good Run Today
Things are beginning to come together. 5k at 30:55. Not terribly fast but 3:50 faster than my horrendous time at The Jingle Bell Run. Breakfast was coffee, Irish Soda Bread and a banana. Lunch was a light pasta and a bottled water.
Tomorrow I will bike.
I can feel my stride getting stronger and the times will come down.
What beautiful day to run. Not a cloud in the sky and temps in the mid 50's. If only everyday could be like this.
Tomorrow I will bike.
I can feel my stride getting stronger and the times will come down.
What beautiful day to run. Not a cloud in the sky and temps in the mid 50's. If only everyday could be like this.
Wednesday, March 10, 2010
Just That Much Closer
What a great day!!! I only need to find if I can swim 584 yards and I am good to go. I did the 10 mile bike this morning as well as the 5k run. What a great feeling. I need to get used to T2 (bike to run), the pain was unique and lasting a little longer than I would have liked.
No matter, a solid diet of meditating on "Put one foot in front of the other" and the run was done.
It was such a beautiful day that I could have trained all day but alas work calls.
It feels good to know I can finish the distances with little trouble. Now it is time to start finding "the faster".
I will probably bike on Friday and do strength and conditioning on Saturday morning.
No matter, a solid diet of meditating on "Put one foot in front of the other" and the run was done.
It was such a beautiful day that I could have trained all day but alas work calls.
It feels good to know I can finish the distances with little trouble. Now it is time to start finding "the faster".
I will probably bike on Friday and do strength and conditioning on Saturday morning.
Monday, March 1, 2010
Just Put One Foot In Front of The Other
I just finished Dean Karnazes' awesome book "Ultra Marathon Man - Confessions of an All Night Runner" and was inspired beyond belief. While I took a lot out of that book it was one thing he talked about which has truly helped me is the thought "Just put one foot in front of the other". As I increase my distance and increase the intensity of my intervals I have come to believe that a long race is really just a series of shorter races. As opposed to running 5.5 miles, I am racing to the next telephone pole or to the next street corner. I recommend this book to anybody who wants to improve their life no matter whether you are an athlete or not.
This weekend was great for my training;
Friday - 1 hour of speed, agility, strength and conditioning work at All Star Sports Academy. The work out included ladder work, cleans, TRX pikes, single arm stability ball dumbbell presses, medicine ball granny tosses, kettlebell swings, vertimax jumps and plate pushes.
Saturday - I played 2 hours of indoor soccer with my buddies.
Sunday - This was the day. I refereed 2 ice hockey games in the morning, watched the USA hockey game (Blame Canada) and then ran 5.5 miles.
I did pretty good with my nutrition but I am having problems with energy so I will be working with Phil Hueston a NASM Performance Enhancement Specialist to improve my nutrition intake.
It looks like the weather is starting to break so I will get more bike rides in and get in more runs.
I really believe I will finish my first tri. It all comes down to like my cousin Aque says...it's all about finishing and looking good at the finish line.
This weekend was great for my training;
Friday - 1 hour of speed, agility, strength and conditioning work at All Star Sports Academy. The work out included ladder work, cleans, TRX pikes, single arm stability ball dumbbell presses, medicine ball granny tosses, kettlebell swings, vertimax jumps and plate pushes.
Saturday - I played 2 hours of indoor soccer with my buddies.
Sunday - This was the day. I refereed 2 ice hockey games in the morning, watched the USA hockey game (Blame Canada) and then ran 5.5 miles.
I did pretty good with my nutrition but I am having problems with energy so I will be working with Phil Hueston a NASM Performance Enhancement Specialist to improve my nutrition intake.
It looks like the weather is starting to break so I will get more bike rides in and get in more runs.
I really believe I will finish my first tri. It all comes down to like my cousin Aque says...it's all about finishing and looking good at the finish line.
Monday, February 22, 2010
Back In Business
Wow, I hate snow. You can only do so much speed, agility, strength and conditioning work. You want to get outside to run and ride. Well yesterday I was finally able to get outside and run as the streets were clear of snow and ice enough to make the travel safe.
I ran 5 miles yesterday. I know I can do the 5k consistently well so now I am upping the mileage. As I am upping the mileage, I will begin interval training on the 5 mile distance til I have it comfortable and confident.
My ultimate goal is to have the ability to complete a half marathon by LavaMan.
I will probably try to get a ride in on Thursday as we have rain coming in which should melt any remaining snow on the roadsides.
Nutrition has been ok. I could have been better. I am eating sort of right but the sweets around the house tempt me :)
That's it for now. My plan is to run tomorrow.
I ran 5 miles yesterday. I know I can do the 5k consistently well so now I am upping the mileage. As I am upping the mileage, I will begin interval training on the 5 mile distance til I have it comfortable and confident.
My ultimate goal is to have the ability to complete a half marathon by LavaMan.
I will probably try to get a ride in on Thursday as we have rain coming in which should melt any remaining snow on the roadsides.
Nutrition has been ok. I could have been better. I am eating sort of right but the sweets around the house tempt me :)
That's it for now. My plan is to run tomorrow.
Sunday, February 7, 2010
Not Much Happening Right Now
Well a bunch of things have managed to combine themselves into one big slowdown in my training. Last weekend I refereed 6 ice hockey games over a 2 day period. I also managed to get in a game of indoor soccer at our facility. I took 2 days to rest and get my strength back but now with my mother in law in the hospital, that has taken time which leads us to...
Now with 2 feet of snow on the ground and another couple inches forecast for Tuesday into Wednesday, I am not sure when I will be able to restart my training. I can only do so much speed, agility, strength and conditioning training. I need to log in mileage both in running and on the bike.
I have set up a blender in the kitchen and have begun healthy smoothie breakfasts.
The diet is holding up still, I ma not having too many bad days or mistakes.
I just need the snow to go away so I can keep this thing moving.
Now with 2 feet of snow on the ground and another couple inches forecast for Tuesday into Wednesday, I am not sure when I will be able to restart my training. I can only do so much speed, agility, strength and conditioning training. I need to log in mileage both in running and on the bike.
I have set up a blender in the kitchen and have begun healthy smoothie breakfasts.
The diet is holding up still, I ma not having too many bad days or mistakes.
I just need the snow to go away so I can keep this thing moving.
Thursday, January 28, 2010
Night Led Into Morning
7PM Wednesday night I got my strength and conditioning workout in. It was good, here is a list of what was done
Warm-up
power skips (2x)
iron cross (6/6)
Spiderman (6/6)
Push up rotation (6/6)
Speed
W Drill to sprint
Strength
Plate Inchworms
DB Press
SB Twists
KB High Pull
KB Crunch
one arm squat thrusts
MB Body Pikes
MB Lunge/Press
Good work-out, woke up this morning and got myself ready and I rode the bike in to the gym this morning.
I can feel it coming together. My last run was good and my bike ride this morning really felt great. I finished the ride feeling a whole lot better than last time.
I think I am still on pace to complete both the bike and run portions the weekend of Feb 7th.
Warm-up
power skips (2x)
iron cross (6/6)
Spiderman (6/6)
Push up rotation (6/6)
Speed
W Drill to sprint
Strength
Plate Inchworms
DB Press
SB Twists
KB High Pull
KB Crunch
one arm squat thrusts
MB Body Pikes
MB Lunge/Press
Good work-out, woke up this morning and got myself ready and I rode the bike in to the gym this morning.
I can feel it coming together. My last run was good and my bike ride this morning really felt great. I finished the ride feeling a whole lot better than last time.
I think I am still on pace to complete both the bike and run portions the weekend of Feb 7th.
Tuesday, January 26, 2010
The Weather Broke So I Ran
Wow, wow, wow....what a run. That was my best 5k in at least 20 years. It hasn't been since I last ran competitively that I have felt this good. Maybe it was the great weather, maybe it was all the mileage finally coming together reminding me how I used to do this thing...whatever it was it made or one of my best 5k runs in a good long while.
I think from here on, it is pushing myself to do some better telephone pole intervals and maybe ratcheting up the distance to 5 miles in the coming weeks.
Tomorrow is strength and conditioning day at All Star and then depending on the weather, Thursday will be the bike.
Nutrition is pretty much the same. Special K with some fresh bananas, 8 ounces coffee and 16 ounces OJ.
Lunch will probably be a salad.
I think from here on, it is pushing myself to do some better telephone pole intervals and maybe ratcheting up the distance to 5 miles in the coming weeks.
Tomorrow is strength and conditioning day at All Star and then depending on the weather, Thursday will be the bike.
Nutrition is pretty much the same. Special K with some fresh bananas, 8 ounces coffee and 16 ounces OJ.
Lunch will probably be a salad.
Monday, January 25, 2010
Weekend Work
Saturday morning arrives and I go to All Star Sports Academy for some Strength and Conditioning work. A great workout, here is some of the work accomplished;
1. single leg hurdle hops
2. TRX tucks
3 Mountain climbers to sprint
4. Feet up push ups
5. Reverse ladder run
6. Bar squats (135 lbs)
7. Single leg DB RDL (35 lbs)
8. Sledgehammer/Tire
9. MB slam
10. KB Get Up
Later that night I played indoor soccer with some friends. Scored 3 goals and 4 assists. I can feel my legs coming back.
Nutrition was not good this weekend, I kind of lost discipline. I guess I was so hurting on Sunday morning that I used it as my "cheat day".
Today is Monday and we have a hurricane going on right now so I will get my run in tomorrow morning. My nutrition was good so far today. Special K cereal with fresh strawberries, 10 ounces coffee and 16 ounces orange juice. Lunch was salad and 1 slice of pizza. beverage was lemon Propel water.
I really believe I can do this. As I get in better shape and the workouts come easier, I think I can do this.
I am hoping the weekend of Feb 6th to do both the bike and run portions. I will not time it...I will pray to finish (and look good while doing it...right Dr. Alamo?)
1. single leg hurdle hops
2. TRX tucks
3 Mountain climbers to sprint
4. Feet up push ups
5. Reverse ladder run
6. Bar squats (135 lbs)
7. Single leg DB RDL (35 lbs)
8. Sledgehammer/Tire
9. MB slam
10. KB Get Up
Later that night I played indoor soccer with some friends. Scored 3 goals and 4 assists. I can feel my legs coming back.
Nutrition was not good this weekend, I kind of lost discipline. I guess I was so hurting on Sunday morning that I used it as my "cheat day".
Today is Monday and we have a hurricane going on right now so I will get my run in tomorrow morning. My nutrition was good so far today. Special K cereal with fresh strawberries, 10 ounces coffee and 16 ounces orange juice. Lunch was salad and 1 slice of pizza. beverage was lemon Propel water.
I really believe I can do this. As I get in better shape and the workouts come easier, I think I can do this.
I am hoping the weekend of Feb 6th to do both the bike and run portions. I will not time it...I will pray to finish (and look good while doing it...right Dr. Alamo?)
Thursday, January 21, 2010
The Bike
Well, the bike is repaired and good to go. It was now time to take it out and see if still knew how to ride a bike. So what better way to find out if you can ride a bike than by riding 10 miles into work. The first few miles worked, it was nice. The middle 3 or so miles had me saying...what the F am I doing and the final 2 miles were somewhat tolerable.
I started seeing differences in distance and how the body reacts. I can see how hydration and nutrition will help me in my coming months of training.
The good news is I know I can do the distance, the bad news is I have to yet to discover if I can pull all 3 together in one day.
I must confess I am enjoying the training process.
Nutrition so far today
Breakfast 2 bowls of Chex cereal, 1 10 ounce cup of coffee, 1 16 ounce glass of orange juice
1 20 ounce Gatorade after the ride
Lunch is next
I started seeing differences in distance and how the body reacts. I can see how hydration and nutrition will help me in my coming months of training.
The good news is I know I can do the distance, the bad news is I have to yet to discover if I can pull all 3 together in one day.
I must confess I am enjoying the training process.
Nutrition so far today
Breakfast 2 bowls of Chex cereal, 1 10 ounce cup of coffee, 1 16 ounce glass of orange juice
1 20 ounce Gatorade after the ride
Lunch is next
Saturday, January 16, 2010
Friday Night Into Saturday Morning
Friday Night was one of my 3 weekly strength and conditioning sessions with my business partner and trainer, Brian Blue at All Star Sports Academy.
50 minute work-out consisting of core and strength work.
Core work included
Medicine Ball twists 8 on each side
Stability Ball pikes 12 total
TRX Tucks 10 total
Kettlebell Crunches 8 on each side
Frontal Plane Russian Hops 1 length of facility in each direction
Strength Work
Single Leg Kettlebell Presses 8 each side
Rotating Bar Presses with 25lb plate 8 eachside
Prowler march with 215lbs 1 length of facility
Jump up Chin ups 10 times
vertical Med Ball catch 8 each arm
Kettlebell walk 12 "steps"
Monster Truck Tire Flip with a squat thrust
Saturday morning was my 5k run. Good stuff!!! The weather was great and I am now doing telephone pole intervals to help increase my speed. I haven't got one of those fancy triathlon watches yet so I don't know what my time was. I can tell you though I felt faster than I did at the Jingle Bell run
Nutrition wise, dinner last night was 8 ounces pork with 1 cup of steamed rice. Beverage was bottled water with one of those little Gatorade Propel packages.
Breakfast this morning was 2 bowls of Chex cereal with 2% milk and 4 fresh strawberries a 10 ounce cup of coffee and a 8 ounce glass of real fresh squeezed orange juice.
I am going to rest up this afternoon because i am going to treat myself to some indoor soccer tonight with my friends.
50 minute work-out consisting of core and strength work.
Core work included
Medicine Ball twists 8 on each side
Stability Ball pikes 12 total
TRX Tucks 10 total
Kettlebell Crunches 8 on each side
Frontal Plane Russian Hops 1 length of facility in each direction
Strength Work
Single Leg Kettlebell Presses 8 each side
Rotating Bar Presses with 25lb plate 8 eachside
Prowler march with 215lbs 1 length of facility
Jump up Chin ups 10 times
vertical Med Ball catch 8 each arm
Kettlebell walk 12 "steps"
Monster Truck Tire Flip with a squat thrust
Saturday morning was my 5k run. Good stuff!!! The weather was great and I am now doing telephone pole intervals to help increase my speed. I haven't got one of those fancy triathlon watches yet so I don't know what my time was. I can tell you though I felt faster than I did at the Jingle Bell run
Nutrition wise, dinner last night was 8 ounces pork with 1 cup of steamed rice. Beverage was bottled water with one of those little Gatorade Propel packages.
Breakfast this morning was 2 bowls of Chex cereal with 2% milk and 4 fresh strawberries a 10 ounce cup of coffee and a 8 ounce glass of real fresh squeezed orange juice.
I am going to rest up this afternoon because i am going to treat myself to some indoor soccer tonight with my friends.
Friday, January 15, 2010
And Then It Began...
Ok, I have decided to do it. I have been inspired by my cousin Dr. Aque Alamo and now I will enter the world of endurance sports. I will take on a triathlon. I hope to make this a complete account of every part of my training. How I trained, where I trained, what I ate and the results of each. I ran competitively a long time ago and even won a race (the 1984 Point Pleasant Seafood Festival 5 Mile). I raced in Fort Campbell while a member of the 101st Airborne Division but after a while beer, laziness, kids and excuses have taken over and alas...pounds have increased along with my 5k times. I will also keep track of my performance on www.beginnertriathlete.com.
I hope to post everyday or every other day as I train.
Here is what I have right now. I will train in Toms River, Seaside and the rest of the barrier island for both bike and running. The swim will be done at the YMCA until it gets a little warmer and I can use a wetsuit in the bay.
I will do my strength, conditioning, speed and agility at All Star Sports Academy in Toms River NJ www.allstarsportsacademynj.com
I will use Muscle Maker Grill, Pro-Grade and other athletic food sources for healthy food that will help increase my performance.
I will remember Dr. Alamo's famous words...it's all about looking good at the finish line
I hope to post everyday or every other day as I train.
Here is what I have right now. I will train in Toms River, Seaside and the rest of the barrier island for both bike and running. The swim will be done at the YMCA until it gets a little warmer and I can use a wetsuit in the bay.
I will do my strength, conditioning, speed and agility at All Star Sports Academy in Toms River NJ www.allstarsportsacademynj.com
I will use Muscle Maker Grill, Pro-Grade and other athletic food sources for healthy food that will help increase my performance.
I will remember Dr. Alamo's famous words...it's all about looking good at the finish line
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