January and February 2017 – Two months in review

Life has been a little busy, all good though. I’m only just getting around to catching up so this will be a quick recap of both January and February together.

Here is my Garmin and Nike data for January.

Garmin Connect – January 2017

Over 201 miles this month – 178 miles running with a couple of days cross training (Swimming – 1.66 miles and Biking – 21.85 miles). Notice January 7th with the snow shoveling activity that got added!!!!

Nike just records my running total. This is the result of training for a marathon during the winter.

Nike + Summary – January 2017

I was happy to wake up early on January 1st and knock out a 15 mile run while the streets were quiet. Best running day of the year (provided you are dressed for the weather). We have had a fairly warm winter although I did have to take a few long runs on the treadmill due to juggling some parent handling duties and extra early morning runs. Still, I was able to keep myself occupied with numerous episodes of Star Trek – The Next Generation.

My wife and I were still able to get outdoors together thanks to the mild weather. This made winter marathon training much more fun – especially when we were able to get our long runs in together while the boys were in school on Sunday mornings.

Here we are running along the Delaware Canal Towpath

 

Crossing the Delaware River at Washington Crossing. A little colder but still a great morning.

Here are my Garmin stats for February.

Garmin Connect – February 2017

You will notice another day of snow shoveling on February 9th. To have only 2 days of major shoveling in two months is great and welcome relief for my lower back! No swimming this month but total miles of 166 miles for the month made up of almost 141 miles of running and 25.5 miles of riding (indoors). As you can see we knocked out the last of our long runs mid month and very happily enjoyed the start to our taper.

Nike + Summary – February 2017

February weather was incredible. I got to run my last 20 mile run outdoors in t-shirt and shorts….in February!!!!!!

Incredible weather for mid-February. So lucky.

For Valentine’s Day this year my wife decided to sign me up for a couple’s class at the Orange Theory Fitness gym she attends regularly. Boy, was I not prepared for that. I did hold my own but I’m not used to doing squats holding medicine balls or doing multiple rounds of burpees (they are not a nice thing!). I was very happy to have survived and enjoyed our sushi dinner at the restaurant next door post workout. With an extra helping of green tea ice cream.

My one, and to date only, Orange Theory Fitness class report

I had to skip my running for a couple of days after this as my quads were beaten up from the squats and burpees but I guess it was good for me.

February also brought about registration for the 2018 Walt Disney World Marathon weekend. Usually registration opens up in April but it seems to be getting earlier and earlier. My wife and I haven’t done a runDisney race since we did the Goofy Challenge back in 2015. This was the 25th Anniversary Walt Disney World Marathon and that it would be a special race (we had run the 20th Anniversary race back in 2013, my wife’s first marathon). We would also be timing this to be my wife’s ’10th’ marathon and my ’20th’ marathon. Big goals. To add into the mix we decided to register for the Goofy Challenge again. This is really such a fun race and this will be her 2nd Goofy and my 4th (if you include the Goofy distance that I ran as part of the 2014 Dopey Challenge). Our boys are signed up for the ‘Mickey Mile’ too that weekend. Lots to look forward to in 2018.

It should be a very special race again

Ready for a redo of our Goofy fun. Costume ideas are being planned.

Looking forward to another Goofy Challenge together

But firstly in March we have the upcoming Rock ‘n’ Roll D.C. Marathon and then I will be back in triathlon training mode. It will be a busy year.

August 2016 – Month in review

A fun month with lots of running, relaxation and family time. No races this month but lots of other activies.

August 2016 - Nike+ Summary

August 2016 – Nike+ Summary

This month was the most running I had done in a long time as I am ramping up the training for the upcoming Mohawk-Hudson River Marathon in early October. We also had a family vacation so I used this extra time to get a few extra miles in (I ate a lot of ice cream that week).

I didn’t do too much cross training this month. The majority of my miles were from running although I did do a couple of swim sessions totaling just over 3 miles. No bike riding this month though.

Garmin Connect - August 2016

Garmin Connect – August 2016

The month started off with a quick work trip to Atlanta. Atlanta in August is hot hot hot. I had a couple of hot runs out there but I was fortunate that the hotel where I stayed provided cold towels in their gym so as soon as I returned from my run I went up to the gym and grabbed a couple of cold towels to cool down. BEST THING EVER.

Cold towels provided to hotel guests. So welcome.

Cold towels provided to hotel guests. So welcome.

I got back from Atlanta and we took a quick family trip to Washington DC to see some of the sites and explore the museums. It was a really hot and humid weekend but the boys were troopers and the museums were nicely air conditioned so that helped.

A great family weekend in the Nation's capital.

A great family weekend in the Nation’s capital.

Another week at work followed but I took the Friday afternoon off to see my boys to finish their summer day camp. I was happy that my son came home with the following award from his bunk at day camp. I can only hope he enjoys running as much as I have over the last few years.

My future pro?

My future pro?

Packing with a 6 year old is always a challenge/fun. Here I am trying to pack my bag…he was lucky I didn’t put him on the roof with the rest of the luggage!!

My 6 year old's attempt at packing a suitcase.

My 6 year old’s attempt at packing a suitcase. Not what we had in mind.

Finally we were all packed and headed out on the road to Myrtle Beach, South Carolina. Looking forward to a week of family fun together.

On the road

On the road

So, Myrtle Beach in August is hot and humid. Very. I haven’t really done marathon training in the Southern States during the summer and it was quite a shock to the system. I had on my plan a 17 mile run at the beginning of my vacation and an 18 mile run before heading home. I had plenty of time to relax during the week so I didn’t mind getting up early to beat the heat. There were, however, a couple of times when the heat nearly beat me. Thankfully I run with a debit card and a $5 bill in my running belt when I travel away from home. This was the first time that I had to stop midway during a run to refill my 50oz  Camelbak water pack.

I had to stop around mile 9 of my 17 mile run to replenish all my fluids.

I had to stop around mile 9 of my 17 mile run to replenish all my fluids.

I’m not exaggerating (well maybe a little) but I swear I saw this on my run:

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Anyway, hot or not, there was ice cream to be had this holiday in addition to daily rounds of mini golf for the boys so there were daily runs by everyone in the family. We had been working with the boys to run a 5K this summer and I had signed them both up for the runDisney ‘Virtual Running Shorts‘ series so by the time we reached the end of summer they could run a 5K and earn the ‘Red Pants’ medal.

Despite the heat and humidity (they would be running later in the morning than I would) they both managed to run and finish their 5Ks. Luckily we planned the route so everyone finished at Dunkin’ Donuts everyday for a treat and some chocolate milk (and coffee for the parents). Both boys seemed to really enjoy the experience (one more than the other) and they were both totally thrilled when I produced the medals for them to wear.

Asher completed his run first.

Asher completed his run first.

Micah completed his run the next day.

Micah completed his run the next day.

Both boys were really happy with their new medals. The medal was quite impressive.

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It was a great vacation (the boys said it was the best ever) but ultimately it had to come to an end and we had to get back home and get ready for the start of the new school year.

A fun family vacation.

A fun family vacation.

Back home and shopping for school supplies.

Back home and shopping for school supplies.

August was a fun month and as we wound down our vacation ready for the new school year we look forward to what September will bring.

Thank you for reading.

2016 HITS Hudson Valley, NY Triathlon – Race recap

 

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I am thrilled to be writing this race recap.

On July 9th I completed my first half iron distance triathlon at Williams Lake, NY up in the Hudson Valley put on by the HITS Triathlon Series. This is a 70.3 mile event made up of a 1.2 mile swim, a 56 mile bike ride and a 13.1 mile run.

Since I started running back in the late summer of 2010 I have achieved many things I didn’t think possible. Just getting off the couch and training for a 5K was a big accomplishment for me. Slowly I built up my running endurance and 15 months after my first run I finished my first marathon, the 2011 Philadelphia Marathon. Since then I have achieved some big milestones for myself. In May this year I completed my 15th marathon and I have completed a number of the runDisney Challenge races and even an ultra distance run.

However, I never even considered a triathlon. I don’t know what made me finally decide but in late 2014 I signed up for my first triathlon, the New Jersey State Triathlon for the Olympic distance in July 2015. My problem was that I hadn’t been swimming in years and I needed a lot of work. I ended up freaking out a few weeks before the race and stepping back my distance to the sprint triathlon as I was really nervous for the swim. I did conquer the swim in my first triathlon but unfortunately the race did not turn out as planned. It was cancelled due to a lightning storm mid race. I quickly rebounded by signing up for another sprint distance a couple of weeks later and finally completed a triathlon. I followed up that after some encouragement (peer pressure) by a number of work colleagues to sign up for another local sprint triathlon which I successfully completed. Okay, my triathlons were over. Done. Complete…Or so I thought.

Competing in the Medford Lakes Colony Sprint Triathlon last August.

Competing in the Medford Lakes Colony Sprint Triathlon last August.

Some of my friends were talking about doing longer distance triathlons and a few were actively talking about half iron and full iron distance races. Around the same time they announced a new 70.3 distance race down in Atlantic City, NJ and I was considering that, however, it was a little costly and the timing didn’t work out. I also lacked the ability to swim far enough at the time (or so I thought) and I only owned a hybrid bike which I knew wouldn’t get me through a longer distance race. Speaking to my friend Bob, he mentioned that he had signed up for a smaller sized 70.3 race up in the Hudson Valley. It was also held on a Saturday so it wouldn’t take up a full weekend away and it was a good value (about the same price of a runDisney half marathon). I looked into it and thought maybe…I just had to convince my Wife. Challenge accepted!

Somewhere somehow my Wife was informed (probably by my Sister-in-law) that triathlons involved swimming in shark infested waters. I had to convince her that there were no sharks. All my previous sprint tri’s were in ponds or man-made lakes but she was still convinced there would be sharks. I explained that (at the time I signed up) the swim was held in a bend in the Hudson River and that there were no news reports of sharks in Upstate New York (bears maybe but not sharks). She then asked if I had enough life insurance and whether it was fully paid up. Seeing as my Father-in-law is our insurance agent I said we were covered and paid up. Finally she said I could do it as she knows there was no talking me out of it. So, in early November last year I signed up for my first 70.3 race, the HITS Kingston, NY Triathlon.

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Now that I was signed up I found a half iron distance training plan that seemed to fit into my schedule from Endurance Works, I joined LA Fitness so I could go swimming regularly (the plan called for at least 3 swims per week, I subscribed to a swim training plan (Tri Swim Coach) and purchased a road bike (with all my saved up gift cards and a some birthday money) from my local bike store (Guy’s Bicycles). The training plan fit in perfectly between the New Jersey Marathon and the actual race. I steadily built up my swim distance and endurance in the pool and got used to sitting on that bike saddle for a few hours. By the time the race approached I felt that I was ready, nervous…but ready.

One final thing I needed to take care of was a wetsuit. I hadn’t used a wetsuit for any of the sprint distance tri’s I had done last year but based upon the distance it was recommended that I take advantage of the extra buoyancy a suit would provide me and so not wanting to jump into a big expense straight away I decided to rent a wetsuit. I ended up renting from a company based in Florida called Tri Wetsuit Rentals. The owner, Mike, was very helpful in answering my questions about sizing and suggested a couple of suits and even said that in the (unlikely) event that I lose some weight before, all I had to do was call before the suit was shipped in late June and let him know.

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I had my first minor freak out when the wetsuit shipped but got lost by the US Postal service for about a week. I could see from the tracking information that it was close but it had gone via multiple post offices including my local post office more than once before it was finally delivered exactly one week before I was due to leave for the race. Mike was very helpful throughout and we had a ‘Plan B’ to send a replacement but thankfully it wasn’t required. Unfortunately I missed my last opportunity to try out the suit in an open water swim with the Bucks County Tri Club as the suit arrived too late. I wouldn’t get a chance to try the suit in the water before race day. I did watch a few YouTube videos in advance of receiving the wetsuit (some more helpful than others) on how to get into and out of a wetsuit, none of which helped prepare me for the full body workout that was putting one on without any help!!! It was a struggle the first time but after a couple of attempts I found a method that worked best for me.

For someone who has been overweight most of their life, having Orca emblazzoned across your chest isn't exactly flattering.

For someone who has been overweight most of their life, having Orca emblazoned across your chest isn’t exactly flattering.

When my Wife saw this she had a field day with orca related jokes…

Thanks honey for all your support…

Race Weekend:

Race weekend finally arrived. I had been in touch with my friend Bob over the weeks leading up to the race and we had planned to meet at the staging area (Williams Lake) and get a quick open water swim and then grab lunch before the mandatory athletes’ meeting that afternoon.

Having taken a vacation day from work I packed up my car and headed (via a quick stop at my chiropractor for a last-minute alignment check) on my way to Kingston, NY.

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On my way. 70.3 or bust!

Thankfully it was a smooth and easy ride up. About 30 minutes out from my destination I pulled over at services to grab a drink and a snack before the last leg of the journey and happened to bump into Bob who was also on his way up to meet me. I followed him the rest of the way to the race area and we quickly set about getting ready for a swim. Bob gave me a couple of tips on putting on the wet suit and we headed down to the water. It was a hot and sunny day and the water temperature was really nice. It was time for my first wet suit swim…I let Bob go first.

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Arriving at the race site. This confirmed we were in the right place.


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The finish line just a day away.


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Williams Lake. The buoys were being set up as we arrived.


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Bob went first. We planned to swim out and back to the first buoy.


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Not nervous at all…


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Okay…ready…set…

I ventured out. Bob advised me to go a little slower than I would in the pool to keep my heart rate down as you can quickly overheat in a wetsuit. Once I started swimming it did feel a little weird and there were a couple of anxious moments early on but I followed his advice and I set out to the buoy, circled around it and came back. One thing that was very evident from my swim is that my sighting in the water needs a heck of a lot of improvement…that would be evident the following day as well. As you can see from the GPS map below, this was supposed to be a simple out and back, i.e. pretty much a straight line. Not quite.

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Not the best sense of direction


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I did it. A little out of breath but I got it done.

Even though it was a short swim I felt comfortable in the wetsuit, the water temperature was warm but not too warm and the spring fed lake was clear (you could see your hands in front of your face!).

After we both completed the swim we stayed to talk to a few of the people setting up and looked around the staging area. This was a small race to be sure. There were 5 events going on the next day – full distance, half distance, Olympic distance, sprint distance and an open distance.

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Hanging the suit up to dry


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The packet pickup tent


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Swim course map – Two loops around the lake


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Bike route around the Ashokan Reservoir


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The updated run course


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A small merchandise tent who made custom shirts on request (more on that later)

When I had signed up for the race originally it was a two-day event. The swim was supposed to be in a bend in the Hudson River in Kingston, NY with the full and half distance being held on the Saturday and all other races being held on Sunday. Back in February it was announced that the location was moving to Williams Lake in Rosendale and that it would be a one day event with the races staged at 4 different times during the day (the full and half would start together).

After the swim we went to pick up our race packets. I have to say that the staff were all very friendly. The staff took time to ask if we were okay and were happy to chat and answer questions.

Bob and I headed into Rosendale and had lunch at a small cafe with lots of vegetarian options (perfect for me) and chatted over lunch. Bob showed me how to use my Garmin 910 in multisport mode which I hadn’t really tried before. We then headed back a few minutes before the Race Director started the athletes meeting.

Tom Struzzieri, the founder and CEO of HITS, was there to talk us through each leg of the event, the how to’s of the transition area and the weather outlook for the next day. He shared the plans for the aid stations and explained what would be provided even down to how many scoops of Heed would be in the pre-made water bottles on the bike rides (so that we had an idea how much nutrition to carry and could take in on the route).

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The race director giving the pre-race athletes meeting

The weather overnight was forecast with a storm and lots of rain. As the race wasn’t too big most people decided not to check in their bikes the night before so we could keep all our equipment dry and bring it the next day.

After the meeting Bob and I took a walk through the transition areas and walked the start of the run course. As the course had changed from the original location I hadn’t seen the new map. The course was described as an initial run out, a loop through a cave (a bat cave…) and then a double out and back along the Wallkill Valley Rail Trail across the Rosendale Trestle Bridge.

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Everyone was provided with their own individual transition box. It was spacious compared to other events I have taken part in and the stool they provided was a nice touch.


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The exit from the swim to transition


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The exit from transition to the bike course.


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And back to transition. You can see from the debris on the side of the transition that this whole area is currently under development. This should make the site much more attractive and with added features in the coming years.


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The view back into the transition at the start of the run

I hadn’t realized before now but as soon as we started walking the course we saw it was a proper trail, i.e. not paved…mud, rocks, sticks and roots…and a bat cave.

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Yes…that’s a trail.


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I will point out that this is ‘before’ the heavy rain that fell overnight.


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Yup, that’s a cave.


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They said there were bats in side.


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I just looked straight ahead to the exit and didn’t look deep into the cave. No need to cause a kerfuffle with the locals…


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I’m ready for the next day. I may have to change my outfit though.

Bob and I decided around 4pm to head back to our respective lodgings (I was about 15 minutes away in a hotel in Kingston and he was staying with family about 30 minutes south) and so we wished each other a relaxing evening and said we would see each other bright and early the next day.

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By the way, you may notice from the above picture that I am wearing a ‘Team Up! Autism Speaks’ shirt. Since 2013 I have run a number of events for this charity and this was the first year I had missed running the Walt Disney World Marathon (or Challenge) with them. Over the last three years I have raised close to $13,000 for the cause. As this was to be a special event for me I decided to dedicate my race to continue to raise funds for them and I signed up through their Team Up! Your Way with the goal of raising $1,000. I’m pleased to say that in addition to completing my event (spoiler alert) I was able to meet my goal. As of the date of posting this recap I have raised a total of $1,092.

I headed to my hotel in Kingston and moved all my gear (not packing light) into my room on the second floor.

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My two-wheeled roommate for the night.

I quickly looked through my race packet to make sure I had everything and decided to find somewhere local for an early dinner. As I was traveling on my own I asked the front desk at the hotel for places to eat and was recommended the Olympia Diner across the street. Well, I love a good diner so I was happy to head over and see what they had. Although the diner was just across the street there was a huge downpour and I ended up driving over. Glad I didn’t leave my bike outdoors overnight.

After a meal of gazpacho and spaghetti marinara, I followed my usual pre-race routine…a cookie (unfortunately not oatmeal raisin)…and headed back to the hotel and started getting ready for the next morning with a goal of getting some sleep.

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My pre-race ritual. Stick with what works, right?

I unpacked all my gear for transition and laid it all out for one final check. As you will notice from the pictures below I used flash cards in my shoes to remind me of the steps I would need to remember in transition if I was not thinking too clearly in real-time the next day.

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I think that’s everything.


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Cut me some slack…I’m 44 with two kids. Sometimes I cannot even remember their names.


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At least I didn’t have to tell myself which wrist to put it on.

With all my gear repacked I took a hot shower and put myself to bed around 8pm hoping to get as much sleep as I could.

Race Day:

My Fitbit shows that I got just under 7 hours of sleep, waking up just before my 4AM alarm (one of three that I had set just in case). I made myself a cup of coffee and tried to remain as relaxed as possible. I grabbed my pre-race Powerbar for breakfast and checked my emails, other messages and the weather before getting all my gear ready. As expected, my Wife sent me a message wishing me all the best in her own way.

Thanks again honey…

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My training plan sent me this message to my inbox.

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I headed out around 5:15AM to the race site. There had been plenty of rain overnight and you could the result of the storm as there was quite a bit of debris on the road. I was a little nervous about riding in the rain on my road bike tires. I already had concerns about the elevation of the course and making the cut off time (I hadn’t trained too much on hills). I had never ridden on wet roads before.

When I got to the race site the course had been impacted by the rain too. Although the temperature had cooled considerably the parts of the parking areas were under water. I arrived as cars and trucks were being towed out after getting stuck in the mud. I moved my car further away on some higher ground and started to unpack.

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Cars being towed out.


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The aftermath. I hadn’t considered what it would do to the running trail yet.


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I’m here, the bike was pumped up and so was I.

On Thursday night before I left I decided at the last-minute to grab a few kitchen trash bags to pack up any wet and dirty gear after the race. I’m glad I did as there was more rain scheduled for later in the day. I’m so glad I had them with me as when I got to transition it was very wet underfoot (and squishy) and so I used one of the bags as a waterproof barrier between the ground and my transition set up. With the extra bags I wrapped up my bike and running gear to protect them from the rain that was predicted. That was a good move.

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My home base for the next few hours.

I ate my Honey Stinger waffle for a last-minute fuel top up and after a couple of bathroom breaks I got my swim gear ready and my wetsuit on and made my way through the transition to the edge of the lake.

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Everyone getting ready in transition.


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Ready to suit up. See you in a few hours.

As we got to the beach for the final race announcements before the start the race director asked that due to the road conditions that we are extra vigilant on the bikes and announced that they had people out on the course doing clean up where ever needed so that conditions would be as best as they could get them for us for the bike.

The race was scheduled to start at 7AM. The full and half distance athletes were due to go off at the same time. The full distance athletes would swim four times around the buoys and the half distance athletes twice. My plan was to stay steady and smooth and try to keep my heart rate down. As the race started I stayed at the back of the pack and waited until almost everyone was in the water. I didn’t plan on getting into a mess right out of the gate.

The temperature was great, a couple of degrees cooler than yesterday, and my plan was to keep a steady rhythm. My sighting wasn’t perfect…I did veer of course a couple of times but it got better as I started to get into a groove. I actually found myself passing a few people. I could feel the difference that a wetsuit provides. It was a definite help. My confidence was building as I rounded the first loop and I was able to maintain the same rhythm on my second loop.  I still had a couple of sighting issues but if you look at my map below I didn’t do too bad. Ultimately my distance swam was 1.4 miles not 1.2. Not sure if it was my bad sighting or the GPS trying to grab a signal which led to the difference but I was pretty happy.

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The official results had me at 54:32 for the swim. I was pleased with that. Anything under an hour for that distance was a win for me. I actually got out the water and wasn’t too out of breath. As I got out the water the race had ‘strippers’, volunteers to help you get out the wetsuit. On a side note I mentioned that in the car the next day when I was talking to my wife. She was quite taken aback…however, two little voices from the back of the car then asked “Daddy, what’s a stripper?” Oops. I explained in triathlon terms. Move along. Nothing to see here.

As I got out the water there was a little light rain. I’m glad I had my gear wrapped up. I was even more glad for the stool. I was a more tired from the swim than I thought I would be. I dried off my legs and my feet, covered them in talc and popped on my Injinji socks (not the best at helping me rush through transition). 8:02 in transition. Not good but I had a 56 mile ride ahead of me and I wanted to make sure I was ready (my longest ride previous to this was 52 miles on a bike trainer). I quickly ate an energy gel and grabbed my bike and headed out.

Once out of transition and on the bike I started slowly. I started out on the small chain ring so that I wasn’t beating up my legs early into the ride. I didn’t get out of the small chain ring for the first 8 miles.

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The bike route


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Bike elevation chart

The first big hill (big for me) was around mile 6. Thankfully I was able to get up the hill and knew that somewhere on the back of the course I would probably make up some time coming down the same hill. My cadence and speed were not very fast for the first hour. It was really a matter of me getting up the hills for the ride around the reservoir. My goal was to maintain an average speed over 14mph so that I would make the four hour cut off. After the first hour it wasn’t looking good…13mph. I settled into a rhythm on the bike and as the course flattened out in areas I was able to make up some time. There was light rain at the time and I had to stop a couple of times to wipe clear my glasses as they were getting wetter and wetter.

Around mile 20 the heavens opened. This was rain. The real stuff. Not the wet misty type that had been going on from the start. It was a slog for the next 20 or so miles as the rain continued. For someone who was nervous about riding in the rain and worried about the bike cut off this was not a good combination.

What I can commend the race organizers for is that despite the conditions out there, each turn on the course was clearly marked out or was manned by police or volunteers who stood out in the rain the whole time. For a race with such a small field it must have seemed a very arduous task and I fully appreciate all the volunteers that day.

There were two aid stations, one of which we passed twice, for a total of three stops. The first was around mile 12 just after we had climbed a big hill. I made a quick porta potty stop there (obviously I had been hydrating to this point) and grabbed some more fluids. The aid stations provided Hammer gels, Heed and water. The second stop was around mile 30 I think. When I got there the rain was heavy. The table was set up for a bottle exchange. I stopped and poured a bottle of Heed mix in with my existing bottle of Heed and moved on as there was no point in hanging around too long with the rain.

One thing that I will take away from the ride is that I am weakest on the bike. I have definitely become more comfortable in the seat but I did most of my riding either on the bike trainer or outside in an enclosed park loop with little elevation. It showed. I need to do more hill riding and get my cadence up. It’s all too easy to ride for three hours watching movies but I really need to know how to maintain a high cadence with my legs and how and when to push. I also need to learn how to properly fuel while riding. I kept to my plan on taking in an energy gel every 45 minutes but I had to pull over each time for fear of falling off the bike. I was able to maintain my drinking every 15-20 minutes just slowing down while I used a bottle.

The route along the reservoir itself was beautiful…well at least what I could make out through the rain and clouds was beautiful. There seemed to be a lot of ‘S bend’ curves as the road travelled around the reservoir and by this point we were sharing the road with cars. We had travelled down a major road (Route 213) earlier, however, there was a wide shoulder and although cars and trucks were zipping by, there was plenty of space for riding.

I played leapfrog along the bike course with a couple of other riders almost the whole way. I didn’t catch up with many people nor was I passed too often other than by participants in the full distance race on their much more expensive and faster tri bikes.

Finally, with about 15 miles to go the rain ceased and the skies cleared a little or maybe just the clouds got thinner. Either way the last 15 miles were more comfortable weather wise. My socks inside my shoes were soaked through by the rain and so I had to endure the sound of squelching for the last hour but I figured it was a small price to pay. My average speed was now over 14.5mph so I knew I would make it under the time limit and I still had a couple of large downhill rides.

The roads were still damp on the reverse trip down to the transition area but I flew down them (white knuckled). At one point I hit over 36mph. I’m not one for riding roller coasters…and this to me felt almost as freaky. I guess that’s another thing I have to get used to in training.

I finally made it back into transition with a time of 3:48:19 (official split was 3:48:58). Not great by any means but a) not last, and b) under the cut off. I now have a baseline for a 1.2 mile open water swim and a 56 mile bike ride (although my actual GPS distance was just over 55 miles).

On returning to transition after the rain I was glad to have kept my gear wrapped up in those trash liners and was extremely pleased that I had packed a second pair of socks. My feet were soaked through and I pretty much had to repeat almost the same transition that I had after the swim (minus the wetsuit). Dry off, talc on feet and the struggle back into the Injinji socks!!! Time in second transition was 6:01. Slow but typically it would just be changing shoes and swapping my helmet for a visor. I took the opportunity to take another  energy gel before heading out on the run.

I’ve done many brick work outs in training (bike to run transition) but never after a 56 mile ride nor anything longer than a 30 minute run. This was going to be interesting.

As I headed out to start the run the ground was more soaked than before. As I ran up the hill to the first aid station I was told that the ‘bat cave’ was wet and to be careful. That was an understatement. I hadn’t even reached the cave yet and I was already having to be careful with my footing. The trail was soggy and puddle filled. In fact there were a couple of places early on where I had to walk for fear of slipping in the mud. I didn’t expect to run my normal pace for the half marathon (my PR is 1:51) but I also didn’t expect my first mile split to be 11.36min/mile.

When I had walked the course the previous day I wasn’t wearing sunglasses so when I got to the cave I could kind of see my way through with the little daylight that was streaming through the entrance and exit. I was also walking. Today I was running and wearing sunglasses. BIG difference. Once I hit the cave I could barely see. I decided to take the higher ground on the left of the cave on the assumption that it might be drier as the water would flow down to the lower side. What I didn’t know about or see was that there were rocks on that side. I tripped…twice. While I didn’t wipe out I was a little shaken and pretty much ended up walking through the cave rather than run (hence the slow 1st mile).

Once out the cave I was back in the daylight and it was then just the double out and back to run. The ground was still soaked, soft, slippy and puddled in many places. My nice clean shoes didn’t stay that way for very long. I stepped in a few places where I went down into muddy water to the tops of my shoes. I had been glad I had some dry socks on to start with but they were soon beginning to get damp from the ground below.

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The run was a double out and back.

I passed the first aid station again (I would see it two more times) and the folks manning the table were very cheery and supportive. Each aid station stocked water, Heed, flat Coke, chips, orange slices, candy and cookies. At first I drank only water and Heed at each station (there were another two out on the course) but as it was getting hotter and I was beginning to feel more tired so I started to dunk a cup of cold water over my head at each station too.

I passed Bob on my way out the first time. He had a much stronger ride than me and was at least 30 minutes ahead of me. Just before the third aid station we ran across the Rosendale Trestle Bridge. If you are scared of heights you may want to rethink this race. The bridge was wide, sturdy and safe but quite a way up.

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Rosendale Trestle Bridge (picture from the HITS Facebook page)


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An aerial shot of the bridge on a much sunnier day

It was a spectacular setting and the benefit of running mostly in the shade kept temperatures down. It wasn’t the sunniest of afternoons as there was still a lot of cloud cover but it did feel cooler in the shade.

The turnaround was about a mile past the bridge and at that point I was taking my time negotiating points on the trail that were like mud rivers. Nevertheless it was a keep moving forward mentality. By this stage I had been on the go for over 5 hours and counting.

On my way back to the first aid station (and turnaround for the second leg) I took another energy gel to give myself a boost. I needed something at that point. At the aid station one of the volunteers suggested I take in some flat Coke. I had heard that ultra runners used this as a quick sugar energy boost and as I had just taken a gel I decided to pass this time around but as I progressed on my second out and back I decided to try something new (yeah…during a race…smart!). Luckily I had no bad reaction to ingesting the flat Coke. I haven’t had any soda since quitting last August so this was a bit weird. I had sworn off soda and now I couldn’t get enough… I was still pouring water over my head at each aid station but I was now substituting the Coke for the Heed just to keep me going.

It was at this point that I started playing the math game. I had no goal time other than to finish somewhere between 7-7.5 hours and I knew that my bike leg would eat up a great deal of that time. I was now looking at my Garmin every few minutes to see how much distance and time was left. I had seen Bob on the second out and back as I was going out and he was coming back. I figured he would be done before I reached the turnaround for the second time.

As I rounded the turnaround for the last time I began to realize that I had just under 5 miles to go. I could do this. I was going to do this. Having once run 39.3 miles in 7 hours I knew I had the endurance, but that was straight running and now I was beginning to feel a soreness in my left quad and hamstring from the bike. Everything else felt good other than tired and achy shoulders. I just put one foot in front of the other, walked around the muddy parts and powered on until I saw the first aid station for the final time.

Once I hit the aid station it was just a small up and down hill to the finish line.  This was not a fast half marathon for me by any means but I was going to be under 2:20 and that meant I would be under 7:20 total time. I just had to make it another half mile to the finish.

Rounding the corner to the finish I could see Bob standing by the finish line and he had his camera out taking photos of me coming in. I ran up and gave him a fist bump and turned towards the finish line where to my surprise my Wife’s Aunt had driven down with her family from Albany (about an hour north) to meet me at the finish line. What a wonderful gesture. Totally unexpected. I got so excited I jumped high in the air as I crossed the finish line. Having family and friends meet me at the finish really lifted my spirits and took away any tiredness I was feeling.

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Bob took this photo of me running into the finish


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Woohoo….70.3 DONE!!! (Thanks for the photo Francine)


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Hey, I know you!


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Let me stop my Garmin so I can give you a High Five

I arrived during the awards ceremony so, as had been my luck all through the event, I missed having a photo taken by the official photographer. Luckily, between Bob and his wife Francine and my family I was able to get some photos at the finish line. A volunteer handed me my medal and a bottle of water and I stopped to catch my breath and take some finish line photos with everyone.

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Nice to have a family meet me at the finish (Thank you Nadine, Steve and Benjamin)


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Bob and I. He looks a little more rested than me.


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Bob making sure I saved my multisport event file.


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YES!!!

My official finish time was 7 hours 15 minutes. Not great…but not last. I did my first half iron distance triathlon and finished smiling. That’s enough for me. Will I do another 70.3? Probably, but I’m going to enjoy this one for a long time.

I said goodbye to Bob who had been waiting to see me finish and went over to transition to pack up my gear. My family wanted to take me to lunch (a late lunch) before I had to drive home. There wasn’t much food left by the time I had finished. I was told they were going to order more food (pizza) within the hour for the final finishers and for the full distance finishers. I decided that I would be better off having a full meal to refuel.

So much for my fancy shoes...

So much for my fancy shoes…


...and fancy socks. Just a little muddy

…and fancy socks. Just a little muddy

In transition I used the changing tents to put on some dry clothes. Those trash bags came in handy as I threw all my wet gear and towels into them to carry to the car. Before I left transition I sat down and took it all in. I had just finished my first 70.3. It was a different feeling than finishing my first marathon. That was a runners high which lasted days. This was more a mix of joy and relief. I tried to explain to someone a couple of days later that sometimes when I run I can zone out and just get into a rhythm until I am near the finish line. With the triathlon it’s a matter of focus, concentration and technique. You cannot really zone out doing a triathlon. You’ll drown or crash!!! I’m pleased to say I did neither.

I quickly called my parents in the UK to let them know I was done. I’m 44 and I still call my mother to let her know I’m okay 🙂

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Once I was dressed, the car packed and the bike racked we headed to Kingston where we had a late lunch/early dinner at an Irish pub. Those were the best fish and chips I’d had all day! I drank lots of water to rehydrate and a few cups of coffee to keep me awake before I said goodbye to the family and headed for my three-hour drive home…with a HUGE smile on my face.

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The guy on the left in 2010 has just finished a half iron distance traithlon in 2016

I really enjoyed the event. HITS put on a professional, supportive and friendly event. For anyone dipping their toes into longer distance triathlons I would recommend one of their events. Their communication was responsive in the weeks leading up to the event, the staff were friendly the whole weekend and it was just a relaxed informal atmosphere the whole weekend. They took care of the athletes and it was good value for money compared to some of the other big race organizations out there. Check out their events list.

Oh, by the time I got to the finish line the merchandise tent was being taken down. I wasn’t able to get a finisher shirt that I had spoken to the supplier about the day before. I was waiting until after so not to jinx myself.  The owner gave me his card and told me to call him the following week and he would customize any shirts that I wanted and ship them to me. Pricing was very reasonable so I followed up and ordered a customized long sleeve and short sleeve ‘70.3 Finisher’ shirt. Nice.

That night I had a pretty good long deep sleep.

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Something like this. Even my kids let me sleep in.

In my inbox the next day was this message from my training plan. I didn’t need telling twice 🙂

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Thank you for sticking with me for this (longer than normal) race recap. At least this took you less than 7 hours to read.

May 2016 – Month in review

Okay, so I know this is late June as I write, but May is still technically last month so I’m squeezing in a late ‘Month in review’ (you’ll understand why below).

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May 2016 – Nike+ Summary

At the beginning of the month my wife and I ran the 2016 New Jersey Marathon. You can see the distance recorded at the start of the monthly summary. What you see after that is a long gap of 9 days between runs and a total of just under 84 miles run in the month. I shall explain shortly. As you can see from my Garmin data below (where I record all activities swim/bike/run) I covered a total of 288 miles (8 miles swimming, 196 miles on the bike and 84 miles running) as my focus after the marathon was on training for my half iron distance triathlon in July.

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May 2016 – Garmin Connect Summary

As I mentioned in the review of the 2016 New Jersey Marathon, it was a very wet and cold day. After the race I came down with a cold and a bad sinus infection which resulted in a nice expensive journey to the Minute Clinic early on a Sunday morning to get a prescription for some antibiotics. In addition to this, I had a pretty bad cough which led to some sore chest and back muscles. I took a few days of rest to help everything clear up. I thought I was doing okay so I got up on the morning of the 10th to do a bike workout and as I bent over to put on my bike cleats I threw my back out. Ouch….a long crawl back to bed where I was laid flat on my back for two days with a strained sacroiliac joint. That kind of put a damper on all the triathlon training I had planned.

I ended up missing almost two weeks of my training plan and was getting a little concerned as I haven’t gone beyond a sprint triathlon before. Multiple trips to the chiropractor over a series of a few days, lots of ice and heat treatment and I started to loosen up. My wife was the race director for an inaugural 5K for her company and we had been the first to sign up. I was a little concerned about running still so I took an easy 2 mile run the day before to see if all was okay. Thankfully it was. No sign of any recurrence. I was feeling good going into the race.

The morning of the 5K my wife left early to set up so I headed down with my Father-in-law and the boys. My Father-in-law and I were running the 5K and the boys were running in the 1 mile run which took place after the 5K had completed. We got to Cooper River Park early and my boys went straight to the post race refreshment table. I don’t even want to know how many donuts they ate while I was getting everyone’s bibs for the race. I was still a little concerned about my back but the park looked pretty flat so I thought I would see what kind of pace I could maintain as I don’t run many shorter distance races these days.

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My favorite Race Director

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Ready to run the Freedom Mortgage 5K and 1 mile Fun Run

I actually ended up running a very decent pace (although the race was actually more than a half mile longer than a 5K). I ended up 10th overall and placed 3rd in my age group with a sub 8 minute pace. Pretty happy considering that I was laid flat on my back a few days earlier.

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Good enough for 3rd place in my age group.

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Proud parent moment. The Heir and the Spare running the 1 Mile Fun Run

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Looking good

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Priceless. Crossing the finish line

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Two very happy boys.

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My eldest however didn’t realize how many laps made up the mile distance. It took him a few minutes to recover.

With the boys new-found excitement for running we decided to do what we could to encourage them to do some more. I signed both boys up for another 1 mile fun run on July 4th (the Washington Crossing Revolutionary Run which I ran last year) and I also signed them up for the new Disney Shorts Virtual 5K. We plan to train with them all summer and run the actual 5K when we are on vacation in Myrtle Beach in late August. I will give them their medals and they can wear them around the beach resort.

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Mickey Shorts medal

We took the boys out to run along the Delaware Canal Towpath over the Memorial Day weekend which was a lot of fun. Hot, but fun. As we did when we ran with them in the stroller together, we started and finished outside of our favorite bakery so there was some incentive to their efforts.

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Running south on the canal on our first outing.

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Running north on the canal on our second outing.

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Running back to the bakery on our second outing.

Now that I was feeling back to normal it was headfirst into the triathlon training. I’ve trained many times for marathons but this was a whole lot different and much more intense. I guess it’s the daily double workouts typically about an hour each which is the main difference. I am doing my second workouts sometimes after the boys are in bed and it is pretty late for someone like me who is usually an early bird when it comes to training.

The biking and running brick workouts on Saturday are typically more time than I spend exercising especially when I still have my long runs to do on Sundays. It is worth it to achieve my goals but it is exhausting. I’m sure it will all pay off as I have put in a lot of effort to try not to miss any scheduled workouts. I am feeling much better with my swim. I still have my concerns about the bike but I am at least feeling a little more comfortable in the saddle. You can see from the summary below how much time I am putting into this.

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Training Peaks workout summary for the triathlon training.

And  how early I am getting up to do these workouts (from my Fitbit sleep tracking).

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With all this extra training, it does build confidence. I am feeling stronger in the pool and I’m actually enjoying and looking forward to my swim sessions. The bike, I’m still ‘eh’ for now but hopefully I’ll be more comfortable as my training progresses in June.

Thanks for taking the time to read. Apologies for the late write-up. As I said when I began, technically it is still last month so I’m getting in before the SAG wagon creeps up on me.

January 2016 – Month in review

January 16

January 2016 – Nike+ Summary

My Nike + Summary shows 121 miles. There was no cycling or swimming this month. Not sure why but probably because of travel, weather and general fatigue and no races I took it rather easy. Still, managed to knock out 121 miles.

We had just returned from our Florida trip when I had to fly out to Arizona. I think the drive time from Florida to Pennsylvania and the transcontinental flying finally caught up with me combined with the change in temperatures (winter finally arrived) sending me to my basement treadmill for my runs.

I think the major ‘funk factor’ in this was the fact that this was the first Walt Disney World Marathon Weekend I have missed since 2012. I had to live vicariously through all my friends and fellow Mickey Milers team mates Facebook and Twitter posts. I was itching to be there so bad this year but the logistics of home life, work travel and also costs just made it an impossibility this year. Sad, but there will be other times. I’m focusing on my first half ironman triathlon distance this year so really cutting back on racing and focusing on the training plan…boring…but hopefully fruitful come July 🙂

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Trying my best to not feel left out…with my 2015 Half Marathon shirt and my extremely overpriced 2013 Marathon coffee cup

With the weather forcing me indoors I actually have the opportunity to try transitioning to Altra Zero Drop shoes. I would have liked to try this previously but there is a 3-6 week adpating period where you wear the shoes progressively more and more each run but switch back to your regular shoes mid-run. Generally when I am running outdoors I am not looking to carry a spare pair of shoes everywhere with me. Indoors at least I can put the shoes next to the treadmill and easily switch mid-run. We shall see how this goes. I am trying to transition  from my Brooks Adrenaline GTS shoe with a 12mm drop (from heel to toe) to the Altra Provision shoe with a 0mm drop. It will take time I’m sure and I will probably have a few strange aches and pains during transition. We shall see how this works out. So far I’ve managed to get up to 6 miles. A way to go if I’m going to be into these shoes before the New Jersey Marathon on May 1st. The key is to getting to the start line injury free. If it isn’t working out I’ll be running in the Adrenalines.

So, as I’m saying that I will be registering for less races, I did manage to sign up for 2 first time races for me this year. The first is the Philadelphia Phillies 5K race at Citizens Bank Park on March 26. I figure a 5K during the marathon training will be a good time to see how my speed is going. Not sure it will be a fast 5K given the nature of the race but I will see nearer the date. Also, I signed up for the Princeton Half Marathon in early November. My wife ran this race last year and I was really jealous of her ‘squirrel’ medal so it’s my turn this year! It’s in November after my triathlon season so I can get away with my previous comment about running less and concentrating on the triathlon 🙂

One day the squirrel will be mine...

One day the squirrel will be mine…

Oh, I almost forgot, I registered again for the Rutgers UNITE Half Marathon. It fits nicely into my training plan and it was a nice race for me last year.

My wife and I registered for the lottery for the New York Marathon. We will find out if we get in together in early March. I figure if either one of us gets in we should run it regardless of whether the other does or doesn’t. It is such a big race and the lottery is just that…a lottery. Who knows if we will get selected. It’s a big race but it’s definitely a bucket list one. I figure it’s a one and done type of race because of the size of the field and the logisitics of the weekend just sound a bit too much for me. I’m sure it will be fun and I am hoping that we both get in. I’ll let you know 🙂

Both my wife and I are in training for the New Jersey Marathon on May 1st. The weather has driven us both to the treadmill unfortunately. Looking forward to getting out whenever we can but making sure to be sensible and safe. No point in running in the cold and icy conditions if we don’t really have to. Better to be safe inside. The conditions in May will not be replicated in January that’s for sure.

We had the first big snow of the year…and it was big. On top of my long run that day (11 miles on the treadmill) I was outside shoveling snow for over 4 hours. Quite a workout but I prefer swimming and biking as my cross training!!!

My youngest in the snow. Reminiscent of Hoth...

My youngest in the snow. Reminiscent of the planet Hoth…I think he is looking for his tauntaun.

I hit another personal milestone this month as I made it past the 8,000 mile mark since I started recording my workouts back in September 2010.

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I’d been running about 5-6 weeks using a ‘Couch to 5K’ program before I started logging my activities so this is pretty much from the beginning. So now I’m onto the next milestone. In that time I’ve completed 19 half marathons and 14 full marathons and countless other events. I’m feeling pretty proud of how far I’ve come. I think this is also going to be a big year for me and January was a good start to 2016’s adventures.

 

 

 

December 2015 – Month and Year in review

December is over and a new year has begun. Time to take a look back at the month, the year and look forward to what 2016 has in store.

Dcember 2015 – Nike+ Summary

December 2015 – Nike+ Summary

For the month of December I ran 128 miles, swam 1.3 miles and cycled 39 miles. This is nothing compared to the 1,150 each way journey I embarked on from my home to visit my parents in Florida. Interesting journey…just pleased (and relieved) that my 9 and 5 year old passengers were awesome the whole way down.

2015 – Nike+ Summary

2015 – Nike+ Summary

All in all for the year I ran less but still racked up mileage by introducing swimming and biking as I started my triathlon career. A total of 1,964 miles for the year. 1,576 running, 366 cycling and 22 swimming. No wonder I am so tired.

Our ride to Florida. The kids were in the back, not on top (as tempting as it may seem).

Our ride to Florida. The kids were in the back, not on top (as tempting as it may seem).

See...they're in the back. This is outside a Dunkin' Donuts at 5am. #roadtrip

See…they’re in the back. This is outside a Dunkin’ Donuts at 5am. #roadtrip

After two days of travel we were glad to reach our destination

After two days of travel we were glad to reach our destination

Before I revisit the year I’ll take a quick look back for the month of December.

With such a mild December I was able to still run outside for the most part, even when I visited Atlanta, GA for business (although it was cooler there than I had expected). It was just a matter of avoiding the rain. More often than not I was outside. When I got to Florida, the weather was glorious. Very hot and humid so that slowed my pace a little but I was fortunate to have my parents look after our boys so that my wife and I could get out almost everyday for mid to long runs. It worked out great.

Nice to have a chance to run together

Nice to have a chance to run together

While we were down in Florida we signed up for a the local Bradenton Running Club’s Annual Manatee River 5 Mile Run. We even signed the boys up for the kids races. It was a hot day and not much shade but it was a good day to be out there. I also met up with my fellow Mickey Miler team-mate Robert.

Ready to run

Ready to run

Running family

Running family

Discussing race strategy

Discussing race strategy

With a fellow Mickey Miler and a junior one

With a fellow Mickey Miler and a junior one

Reward for his 200 meter run

Reward for his 200 meter run

Making it look easy

Making it look easy in the 400 meters

Beautiful location at the Emerson Point Nature Reserve in Palmetto, Florida

Beautiful location at the Emerson Point Nature Preserve in Palmetto, Florida

Being out-sprinted by my wife

Being out-sprinted by my wife

Determination

Determination

A great end to a fun year. Lots of family time and a great chance to get out and run a lot. We did eat a lot of ice cream on vacation so the running was badly needed!!

2015 – Looking Back

It was a very busy year. My wife and I ran 3 marathons together and I ran 4 in total. This included us running for Autism Speaks while we ran the Goofy Challenge at Walt Disney World back in January. We ran the Pittsburgh Marathon together in May and the Marine Corps Marathon together in October. I ran the Philadelphia Marathon in November as well as a few half marathons during the year. Happy to be able to compete and even better for being able to run with my wife for most of these events.

In May I ran my first unofficial ‘ultra-marathon‘ (any run longer than 26.2 miles is considered an ‘ultra’) for the charity ‘Give Kids The World‘. I ran 39.3 miles in one day (the equivalent of the Goofy Challenge – a half marathon followed by a full marathon but all in one day). This charity is supported my my running team, the Mickey Milers and through this event I was able to raise $1,250 for this cause.

This was also the year I ventured into triathlons. I attempted (weather shortened) my first triathlon back at the New Jersey State Triathlon back in July. I was able to finally complete my goal of a sprint triathlon at Medford Lakes, NJ and then added a final sprint event before the end of my triathlon season in Hightstown, NJ so I could concentrate on my Fall marathon schedule.

It was a year of accomplishments for me and I’m grateful I was able to complete these events and remain relatively injury free.

2016 – Looking Forward

While my running schedule isn’t set for the full year, I am signed up for a couple of big events. First, my wife and I are signed up to run the New Jersey Marathon on May 1st. I’ve run this event twice before and this is still my marathon PR race. We also entered ourselves for the New York City Marathon in November. We will not find out about whether we get in until March so I’m looking at other races in the Fall just in case although I haven’t committed to any yet. Of course, I will be signing up for the Philadelphia Marathon as long as I am around that time of year.

The big event for me this year is that I will be participating in my very first Half Iron distance triathlon (70.3 miles) in Kingston NY in July. This is quite a step up from the sprint triathlons I did in 2015. I hope to be in good shape and ready when the time comes. Looking forward to it very much.

My other goal this year is to work on speed (and stay injury free). I’m looking for a fairly local goal race in the Fall (maybe before New York if we get in) to see if I can get to that 3:45 marathon time goal I seek. We shall see.

Thank you for sticking with me for the last few years as I have been writing this blog. I hope that I have lots of good stories to share in 2016 (and beyond).

Wishing you all success in all your endeavors this year. Happy New Year.