Buy the Ticket, Take the Ride

Outward Bound update

2009-02-01T12:12:00.001-05:00

NST, Alabama, check.

WFR, Yulee, FL, check.

Now @ Key Largo for the next month. Cell phone works. So does email.

Cheers,

Tony

Clear Skies

2008-10-21T15:05:00.003-04:00

Friends, family and former strangers,

If the sudden and glaring lack of posts to this blog weren't obvious enough, my hopes to compete in my first iron-distance triathlon have been temporarily put on hold. With the main chunk of training approaching, a nagging knee injury cut my season short about a month ago. The previous few weeks have not been easy (physically or emotionally). The hardest part of all was the cloud of uncertainty that hung over my head, not knowing the extent of my injury.

Fortunately, the proverbial weather seems to be clearing as I was diagnosed today with tendonitis of the IT band and patella. With a bit of rest and a good dosage of physical therapy, I hope to be back to my running (and my sanity) soon.

As for Clermont, well, I have transferred my registration to the half-iron distance relay. I will do the swim and bike (somewhat leisurely, I suspect) and Amber, my much better half, will do the 13.1-mile run.

Despite my mishap, the fund raiser was an enormous success. Tomorrow I will mail $3,581 worth of checks to Outward Bound in the name of the Daniel Pemsler Scholarship fund. For all you non-math majors - such as myself - this is over ONE THOUSAND DOLLARS above my goal of $2,500.

I had more than one conversation about sacking the event entirely. My training has all but come undone and motivation lacking to say the least. Yet now I see 3,581 reasons to get up there and participate, regardless of my original plans. So, with my ego hopefully in check, I will humbly submit myself for an afternoon of fun in the hills of Clermont and all the while I will be thinking about how lucky I am, about everyone who donated and/or supported me (however they could), about Outward Bound, and about the impact a positive influence such as my friend Daniel Pemsler still holds on me to this very day.

You have not only contributed to a wonderful cause, but helped bring me out of the abyss. Thank you all so much.

Tony

Fund Raiser Update

2008-09-08T11:13:00.002-04:00

I'm not too sure how I ended up surrounding myself with such a truly wonderful group of people. I have had my ups and downs, lefts and rights, and the notion of having this kind of support defies any description.

In just a few short weeks, over $1,800 was donated to my campaign to raise funds for Daniel Pemsler's Memorial Scholarship with Outward Bound. To be perfectly honest, I had no idea what to expect and I found myself getting quite nervous about the effort. Yet with people like you guys behind me and the response so far, I know it is the right thing to do.

With one and a half months until d-day, the goal of $2,500 is undoubtedly obtainable. If you are reading this and haven't had a chance to participate, I urge you to send whatever you can. Any amount will help and I am appreciative of any and all efforts. Click on the link to the right for more info.

Thanks for your help keeping DP's spirit strong in our lives.

The Dark Artist 'Inevitability'

2008-09-05T10:57:00.006-04:00

The mind tends to find interesting places to vacation when one is told to lie still for approximately 27 minutes. For someone attention disordered (ahem, undiagnosed) lying still for almost half of an hour is quite a challenge. Through several deep breaths I wandered away, reliving the amazing road trip Amber and I experienced last winter from Seattle to Miami.

I'm glad I drifted off, because I needed to get away from myself. Lying in the MRI tube, I realized how inevitability managed to paint everything around me in dark colors. Stressed, depressed and all sorts of other "essed". After six months of hard training, everything had come to a screeching halt because of a nagging pain in my left knee.

"My hands are numb."

"Everyone's hands go numb. The results will be available in two-to-three days."

The results were positive. Everything looks "normal" according to the doc. I asked if maybe they should have done a brain scan, but I was assured it was not necessary.

The diagnosis? some kind of strain or sprain. The remedy? No running for three weeks, no intensity on the bike.

And with that, the Great Floridian Triathlon suddenly turned into something other than a race. Without these critical weeks building run volume, I know that I will not be prepared to run well in Clermont.

At first, I had a hard time with this. Four months ago, I blasted through the Gator Half Iron to a 4:13 finish and felt invincible. I was favored to win the 25-29M group at the Key Biscayne Trilogy series and, after two of three races, sat 9th overall. Now I'm amid the most important phase of my build up to Clermont and I can't run.

I thought about our road trip. I thought about how much is out there and how lucky we were to catch just a glimpse of it. Then I thought about this fund raising effort for Outward Bound, and the incredible response so far. In the end, my race time is of little significance. It would be nice to race to my full potential but that is not the point. The ride, so to speak, is no longer the race itself.

Thinking back, I smile and realize it never really was.

Fund Raising Update, Clermont Biggie Quickie

2008-08-14T13:20:00.006-04:00

DP Fund Update:

In just one short week, I received a couple of checks in addition to a few pledges. You guys are awesome. We're well on our way to raising enough dough to pay for (at least) one scholarship in DP's name. I will wait another week to post exactly where the campaign is at dollar-wise.

Clermont Quickie

Last weekend KC and I went up to Clermont for a "big day". You may be asking what exactly constitutes a "big day", in which case I applaud your curiosity because you knew I was going to explain it anyway.

After a good volume-oriented swim (200x1 warm up w/ easy drills, 500x4 w/ specific focus, 200x1 cool down) in the AM, we booked north just in time to catch the end of the Opening Ceremonies (capitalized for posterity) in Beijing. Watching that sort of thing with someone who has actually been in the Olympics (ahem, twice) made it even more interesting.

The morning kicked off with a visit to the NTC (National Training Center) for a swim. Going there may not have been a great idea because I am officially spoiled now and no longer want to swim at my crummy LA Fitness in the 'Ridge. Ever. But I guess I have to make due. Anyway, 45 minutes solid swim, about 2,000m all aerobic.

Along with a group of Miamians training for IM Wisconsin, I set off for a Tour de Clermont. After a lap around the lake, the ride turned into a climbfest of hill repeats. With KC running sag support, everything went smoothly until a few afternoon squalls moved in and pounded us pretty good.

Awarded at around this point of the ride was the Quote of the Day, which went to a gentleman named Tim who said, "Sometimes it rains during Ironman."

Simple, eloquent and truthful. Valiantly (or stupidly, depending on who you ask) we rode on.

All in all, I put in about 94 miles with over 6 hours in the saddle and LOTS of climbing. Probably the most one could get in the State of Florida without doing the same hill over and over and over again, like that friggin' Key Biscayne bridge.

The bike gear came off and running shoes and shorts went on, and I made an assault on hospital hill. This was more of a fitness test to see how my body would respond after a longer/harder bike workout, and I am happy to report that I felt freaking great. I charged up the hill and felt dominant in my pacing, that is until I ran through about six different walls of gnats. I'm not sure if they were out looking for cheap real estate deals or what, but there were a bazillion of them and I managed to run into every single one. KC said they are a good source of protein, and he may be right.

I figure the "big day" entailed around 8 hours of actual effort. Finishing the day strong put me in a great mood and I celebrated with a supreme slice of Sbarro's pizza - Ronald Reagan Turnpike style - on the way home. Hold the gnats.

Amber the Animal

2008-08-07T14:26:00.003-04:00

This deserved its very own post.

Amber went 3:02 in her first-ever Olympic distance, which turned out to be a very challenging course. It was only her second race of the year, and she's been training well despite working 12-hour night shifts at Miami Children's Hospital. Now THAT is hardcore.

AND, she finished 3rd in the 25-29F. Bad ass. She is going to tear it up at MiamiMan!

The only way to race: Smiling.

Post race.

Pics courtesy of John "El Professor" Blazejack

Evidence of an Obsession, Exhibit D

2008-08-06T16:20:00.002-04:00

Today's "commute" from work... a 12.8-mile run. Hey, it's way cheaper than driving!

Honk if you pass me (or if I pass YOU, har har).

The Dan Pemsler Memorial Scholarship 2008

2008-08-06T13:48:00.004-04:00

Dear Friends,

Two years ago, a tragic boating accident claimed the life of Daniel Eric Pemsler, my friend and fellow Outward Bound alumnus. For those that knew Daniel, hardly a day goes by in which we do remember him. In our freshman year of high school, Daniel and I participated in a week-long Outward Bound expedition in the Florida Everglades. Daniel went on to do a second course backpacking in the Rockies, and I participated in a course in the Lower Exuma Islands of the Bahamas. Years after our shared and individual experiences, we frequently discussed the positive influence Outward Bound had on our lives.

Following his death, Daniel’s parents, Barry and Pamela Pemsler, set up an Outward Bound memorial scholarship fund in his name to benefit Florida youth. Since 1975, Outward Bound programs for struggling teens have provided an alternative for at-risk and committed delinquent youths in Florida. The program has expanded to serve kids in South Carolina and Alabama and is a nationally-recognized program that reinforces character development, leadership, environmental awareness, academic achievement and social responsibility.

On October 25, 2008 I will be participating in the Great Floridian Triathlon in Clermont, Florida. This will be my first Ironman-Distance triathlon, which incorporates a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run all in a single event. It is my goal to not only complete this race, but also to use my first Ironman experience to send at least one student on an expedition through Daniel Pemsler’s Memorial Scholarship Fund. In my days of training that lead up to the big day, I am collecting donations for the fund and respectfully request your support. With your generosity, we can use this event to reach my fundraising goal of $2,500 which will send at least one troubled youth on an Outward Bound expedition.

Click here to read my training blog, check on my fundraising progress and find out how you can help me achieve my goal. Thank you for your time and support. With your help, Dan’s spirit will live on and continue to have a positive impact on our communities and our world.
Sincerely,

Tony Blazejack
6450 SW 128 Street
Miami, Fl 33156
(808)330-8184 (cell)
Blazejac@gmail.com

"Hi, Reality here, just checking in!"

2008-08-06T11:14:00.003-04:00

OK class, a piece of candy to whoever can answer this question:

What does a person (who spends many, many hours in the pool and ocean every month, drills on technique, and pushes endurance in a desperate crusade to swim faster) do when he/she gets his/her ass handed to them in a 1500m swim of an Olympic triathlon?

Well, there is no real right answer of course (and no candy, suckers), but that's exactly what happened to me this past Sunday at the Huntington's Disease Olympic at Crandon Beach Park. So what did I do?

I wanted to quit.

I felt like crap after the top three guys in my wave dropped me after about 350 meters. I felt like crap when the 30-39'ers (and eventual overall podium guys) glided by me at 900 meters. I REALLY felt like crap when I came hobbling out of the water and saw the clock read "32:xx".

But I didn't want to quit because I felt like crap. I felt like crap because I wanted to quit. Fortunately, something or someone reminded me that exiting the water with the fastest guys in the race wasn't exactly part of the original plan.

Please press 1 to leave a voice message. "Hi, this is Reality here. Call me when you get a chance!"

Oh, don't worry. This isn't another generic sob post about how "I overcame my demons" and "broke my barriers". This is merely an observation of how false expectations, even the ones that go unspoken, can really mess with your (or, in this case my) head.

So what was that all about? You would have thought Kimbo Slice just beat me down in .03 seconds and thrown my butt to other side of Key Biscayne had you interviewed me coming out of the water.

"Hey, it's Reality again. Remember a year and a half ago? When you could barely swim 25 meters to the other side of the pool? Wow, that was funny! Anyway, gimme a call!"

Triathlon is a great sport because you can completely suck in one discipline on race day - or maybe just in general - and try to make up for it in the other two. In this particular case, I managed to pull my head out of the depths of certain personal bodily cavities and churn out a solid bike split, followed by a good run.

The lesson here? A couple of worthwhile ones. 1) It doesn't matter what the clock says until you cross the finish line. 2)Don't ever, EVER, think about quitting unless you have a damn good reason, because, 3) finishing with a "bad" time is always better than a DNF. And, 4) eat lots of pancakes and frozen yogurt after races (unless you DNF, of course).

Huntington's Olympic splits:

1500m Swim: 32:43 (turns out the fastest swim of the day was a 27:42)
40KM Bike: 1:03:14 (23.5 MPH, OLY-distance personal best)
10KM Run: 40:18 (OLY-distance personal best - sub 40 on the horizon!)
Total: 2:19:23

1st place 25-29M. However, the real Age Group win for 25-29M should go to Brian Monagan of Coconut Grove, who I've never met. The guy churned out a monster bike and blitzkrieg run to take 3rd overall in the race, just missing Key Biscayne podium fixtures John Reback (1) and Boris Fernandez (2) and serving a healthy-sized plate of beat down on the rest of the 25-29M wave.

All in all, important lessons were learned, a new bike setup was proven with a PR(details to follow), a PR on the run, and MOST IMPORTANTLY a great race for a great cause was held.

Reality, ahem, thanks for getting back to me. Hope to see you soon.

Two for Two, Pump up the Volume

2008-07-21T19:01:00.003-04:00

Trilogy #2 is in the bag, and I found myself atop my age group again. I experienced some of the same issues from the first race, in addition to a miserable swim this time around. In short, I couldn't get comfortable even for a second on the swim.

I have no idea why, and my time was not horrible. I just didn't feel good. Then, I think I went out too hard on the bike and found myself struggling against a headwind on the return. The first mile of the run was almost scary, as my calves flared up just as they did in the first Trilogy. Fortunately, again, they loosened up and I felt great in the last two miles.

The recovery was just enough to take 1st in the 25-29 by 14 seconds, as I almost got passed in the end by some great runners in my age group. 4 of the top 20 run splits in the race came from the 25-29M. I am sure that the third Trilogy will be even more competitive and everyone will be pushing their hardest.

Splits:

Swim - 6:47 (3rd AG - swim was extended longer than first Trilogy)
Bike - 25:38 (1st AG, 12th overall)
Run - 19:53 (4th AG, 20th overall)
Total - 54:06 (1st AG - 17th overall)

Here is your's truly on the top of the Powell Bridge, looking quite official for the part:

Sunday is the Huntington's Olympic. There's absolutely zero pressure on for this one, and I'm proud to say that Amber will be giving it her first shot at the distance. This race, no matter the outcome, is something special to be a part of because 100% of the proceeds go to research funding for the disease. For that, I am grateful to be involved with it in any way.

That said, I do plan on racing my ass off. If everything clicks, it may be a good indication of my present strengths and weaknesses.

In other news, it's hot. It's humid. Trust me, I know. As the sheer number of hours I spend outside swimming, biking and running increase by what seems as multiples of ten, I find myself in a convenient position to firmly lodge complaints in my psyche.

Fortunately there exists a quick, backhanded response every time I catch myself whining:

What are you going to do when you are eight hours deep in Clermont and hurting? Are you going to bitch about it or suck it up and race? Then train how you race.

So I try to suck it up and keep the whining to a minimum. This can be a challenge in itself, particularly when one teeters on the fine line of exertion and punishment. These are relatively uncharted waters. My mind and body, caught in brief moments of whinage, is largely accepting the increase in training volume. Clermont is no longer a distant mirage on the horizon... it is a fully-loaded freight train steaming downhill toward me.

The payoff - it is what keeps me on track. The feeling of crossing that line knowing that I was prepared and gave everything I could give is what forces me to keep the pace or finish the workout. I don't think I am too much fun to be around while training these days, because I find myself seeking isolation. I find my best workouts are done alone and my sociability stock must be plummeting faster than sales at the Hummer dealership.

That's not to say I'm not having fun - it is just a learning experience like anything else. And come October 25, it will take nothing short of an act of god to stop me from reaching my goal.

Terrible News

2008-06-26T16:38:00.003-04:00

Fellow Hammer Head and accomplished triathlete Babette Kulka died this afternoon after some kind of incident in the water off of Hollywood Beach yesterday morning. The details are hazy at this point, so I will not speculate.

I did not personally know Babette, but this loss still stings. The triathlon community in South Florida, largely bound by the Hammer Heads, provides an unusually strong social connection in a very disjointed land. A 25-year-old newbie can comfortably learn the basics, a seasoned 35-year-old competitor can get faster, and a 65-year-old veteran can break through boundaries - through the undying support and motivation from other triathletes.

My only hope is that this tragedy brings us closer as a group of smart, athletic, caring, and lucky individuals.

Babette Kulka - 3/17/1943 to 6/26/2008.

Trilogy #1

2008-06-23T11:43:00.006-04:00

OK, got to make this one quick.

The Trilogy series is a great one, as I've already mentioned sixteen times, because it is the largest sprint series in South Florida. It's a fast course on our stomping grounds and a great opportunity to cut loose and go all out without trashing yourself for days.

Pre-race was uneventful beyond a little misunderstanding (or should I say, "misinterpretation" on my part) with race numbers on the bike. The USAT rules say the race number must not be altered in any way. I figured this meant the ACTUAL RACE NUMBER and not the entire sheet of paper they print the thing on. Seriously, you could put these things on an airliner and help it land.

I noticed at the M.I.T. several people cut the numbers down so they could stick them on their downtubes. At the Gator Half-Iron, the RD gave out bike numbers similar to the helmet stickers. At the time, I let him know how happy I was about not having to install an air brake and he hit it right on saying, "People spend ungodly amounts of money to be as aerodynamic as possible and then they have to put these flapping race numbers on the bike. Doesn't make sense." Anyway, I got all righteous and decided to cut my race number down to fit on my downtube. According to USAT, this is a no-no. Fortunately, I pleaded stupidity with the official in transition and he let me off with a warning. A 2-minute penalty for something as moronic as this, you may notice further on in this RR, would change the outcome somewhat.

So, other than that, everything was smooth. Got a great rack space (number 13, hmm) and warmed up feeling pretty good. Not super awesome with speed and power rushing through my veins, but pretty good.

Teammate, training partner, and fellow kamikaze triathlete Ryan Shiling was in my wave and I asked him half-jokingly if he wouldn't mind being my fullback. Our wave was one of the largest and the start was the typical madness. Somehow, I managed to stay on Ryan's feet (dude can swim) all the way. We came out of the water and I was feeling good - certainly the best I've felt after a sprint swim.

MMmmmm, I love the taste of sulfur in the morning (Ryan leading the way):

New Elite uni's:

Photos by Courtney Rutter (thanks Court)

Swim 0:05:36 (2nd Age Group, 34th Overall)

Transition was HUGE this year, but the prime real estate was key. My wave went third, so there were mass amounts of people on the bike course with such a short swim. My strategy was to, uh, ride my ass off. So I did. Felt pretty solid on the bike until descending the first bridge. I switched my cranks out earlier in the week and couldn't shift into the big ring after the first climb. Definitely lost a bit of speed, but the bike cooperated on the second descent. Looking back, riding the entire second-half of the bike in the small ring would not be fun.

Back into transition, they coned off the entrance tightly into single-file so it was borderline maddening getting in. I felt like an overly-anxious five year old at Disney. Dammit.

Bike data:

(You can see where I spun out in the small ring right in the middle of the graph...)

Bike 0:25:09 (1st Age Group, 17th Overall)

Helmet off, running shoes on, I was ready for the race to begin. That's how I like to feel. Hang on for the swim, steady on the bike, go all-out on the run. Seems like a great plan. It's worked in the past. I've done pretty well with this type of strategy.

Here's a transcript of the actual conversation my body had coming out of T2:

Brain: "Alllllright! We're having a great race! 5km to glory! All stations check in!"

Heart: "We're operating at near-capacity, and all systems are go."

Lungs: "Check. Lungs are a go."

Quads: "We've got small traces of lactic build-up, but nothing we haven't seen before. We'll continue to monitor. We are a go."

Hamstrings: "Feeling great, mission control. We are a go for launch."

Calves: *static*

Brain: "Calves. Brain. Check in, over."

Calves: *crickets*

Brain: "Calves. Brain. What is your status. Over."

And so on.

It took about a mile or so of coercing both calf muscles not to seize up while trying to get into my 5k pace. It seems there was a communication issue because everytime I picked it up one would threaten with a cramp. Fortunately, they finally loosened up and I hit it for miles 2&3. Without a watch, I had no idea what my mile splits were, but going from damage control on mile one to all-out-holy-shit-almost-there on mile two wasn't in the original plan.

Hitting the brakes after the finish:

Run 0:20:02 (1st Age Group, 28th Overall)

Race 0:52:34 (1st Age Group, 14th Overall)

I was disappointed with the run time. I think I'm capable of a sub-19 right now with that kind of bike split, but that's how it goes. I did finish strong and managed to take my age group. Ryan came in right behind me despite his recent half-iron race in Orlando - a very strong showing for the Elite Cycling & Fitness 25-29 age groupers. Elliot Mason, Elite's resident pro, took 5th overall with a great bike and his usual jaw-dropping run.

KC and I decided that 18-miles was overkill since I haven't had much run volume lately. I didn't realize it until the other day, but my longest run since Sarasota was somewhere around 8-9 miles. So we settled for a steady 6-miler right after the race. I'm glad we ammended because it was freaking hot.

As always, the race was a lot of fun. There were a LOT of people on the course. Close to 750, I think? Key Biscayne is such a unique place in Miami and essentially caters to triathletes. What a wonderful place for a wonderful sport.

Race Week

2008-06-17T11:27:00.003-04:00

The first sprint of the year (for me, at least) is right around the corner. Last year I celebrated my first Trilogy race with a beer at the HammerHeads' BBQ. This year I'll celebrate by running 18+ miles home.

So if you see some guy in an Elite Cycle & Fitness tri suit all marked up and looking like he went just a little off course, give me a yell.

Anyway, here is last Saturday's bike, which included a quick 8-minute, all-out TT on Key Biscayne:

Uh Oh

2008-06-11T15:07:00.002-04:00

SOMEBODY got a PowerTap...

Sunday (Easy 40 miler):

Today was an easy 30 miler w/ 1x5min and 1x20min threshold thrown in for benchmarking purposes. I'm already convinced that the powermeter is going to drastically change my approach to the bike. Good stuff.

Operation Trilogy, Clermont Love, Rebound

2008-05-28T10:44:00.003-04:00

The meat of the tri season approaches, which in South Florida means heat, humidity, the occasional Marlins game, and the Key Biscayne Trilogy.

A Mainstay of races in the area, the Trilogy attracts a wide variety of participants from newbies to pros. All three races are sprint distances and appeal to everyone because they are, uh, short. That means, unless you're taking things a little too seriously, you don't train specifically for these races the way you would for an Olympic distance or greater.

You still prepare for it, but your training doesn't entirely revolve around it.

I got a taste of Clermont this past weekend (if you judge from the previous post, it also got a taste of me, ahem) and ate it up like a starved hyena that broke into a meat-processing facility.

I love Clermont. Nice people, (mostly) nice drivers, and most importantly HILLS. I was able to climb everything well in the tri bike and green lighted it for October's race. Our modest group of five didn't make it over to the Training Center, though. Bummer. Next time.

Training notes: Monday was a light swim. Yesterday was 10x3-minute deathervals on the bike yesterday morning. Yes, I'm calling them deathervals from now on because you're not doing them correctly if you don't want to die immediately after. Finished up with some video work in the pool last night. Light run this morning. 1 hour, 128bpm average. Sun rise. Easy on the lungs. Good stuff.

The rest of the week is going to be hard with Dryland tomorrow and a stacked weekend. I say bring it (cue deathmetal background noise). Finally, it feels like I'm back.

Evidence of an Obsession, Exhibit C

2008-05-26T16:52:00.002-04:00

Who said driving the turnpike is boring?

Florida is Burning

2008-05-19T14:21:00.002-04:00

Bouncing back from the Gator 1/2 has not been easy.

The week after the race, I was (understandably) flat and unmotivated. Then I caught a bug or something and felt even flatter and more so unmotivated. Sprinkle in a few good workouts here and there and I was ready to bounce back this past weekend. Saturday was a great ride. After a 6-month hiatus, I busted out the road bike and put it through one of the better bike sessions of the season. I woke up Sunday morning looking forward to a strong swim/run on Key Biscayne.

The swim was strong. So was the run. But then mother nature decided to indirectly punish me.

You see, due to numerous circumstances half of the state is currently on fire. Literally. Mix this minor tidbit in with a bit of shift in the regular wind patterns and POOF you get a nice dosage of smoke lingering over the city the way a greasy clubber hovers over a female bartender five minutes to last call.

Armed with a masochistic "If you can't train in it, how are you going to race in it?" mentality, I went through the workout largely unaffected by the airborne remnants of western Miami-Dade county. In fact, the 1-hour bridge repeats went fantastic. One of the best run workouts of the year. I felt great.

Until about three hours later, when the wildfires relocated to the back of my throat. AWESOME. Now I sit before thee, congested worse than US-1 at 5:30 p.m. and feeling like I swallowed a box of push pins.

Fear Not!, I say. For tomorrow we have a 5:45 a.m. intervals-until-you-puke-or-die-whichever-comes-first ride at the golf course. The worst part is that I am looking forward to it, regardless if I can breathe or not.

Burn, baby, burn!

on ze trainer playlists

2008-05-12T09:38:00.002-04:00

Working full-time in Downtown Miami while living in Suburbia sucks. The traffic is horrible. The previous solution was to ride my bike to and from work, which I LOVE. Unfortunately, the 30-mile round-trip deathride isn't very conducive to the bigger picture of my training right now. Bummer.

This means getting home and hopping on the trainer for a quickie when getting outside doesn't pan out. I know. It's Miami. WTF am I doing on a trainer??? Well, sometimes it is unavoidable. I'm all for being outside. I'm not a fan of gyms. I hate treadmills. What makes all of this worthwhile is largely in part to THE LOST ART OF GETTING YOUR ASS OUTSIDE... but alas, the trainer does have benefits. It is much easier to focus on positioning and pedal stroke when not having to dodge bloodthirsty Range Rovers, swerving roach coaches, impatient soccer moms, and other fine representations of Miami's finest drivers.

Anyway, spinning away without much to look at can get redundant. Seeing as Nalu and Kai (my newly acquired cats) can only provide so much entertainment by sitting across the room staring at me and wonder what the hell this stupid human is doing, I utilize a bit of sonic inspiration to help get me by.

Here are two recent playlists I used for a couple of p.m. quickies (which also further helped to convince my neighbors that I am completely insane):

Playlist numero uno (60-mins with 90% efforts)

Thunder Kiss '65 - White Zombie
Aint Love Grand - Atreyu
Family System - Chevelle
Organ Donor (Extended Overhaul) - DJ Shadow
¡Resistancia! - Fear Factory
Queen Anne's Revenge - Flogging Molly
I Against I - Massive Attack and Mos Def
Promentory - Last of the Mohicans OST
Liarsenic (Creating A Universe Of Discourse) - Norma Jean
Mid Air Love Message - Poison The Well
First It Giveth - Queens Of The Stone Age
Sehnsucht - Rammstein
Serj Tankian - Elect The Dead
Roots Bloody Roots (Live) - Soulfly
The Pot - Tool
Pig Latin - Mike Patton/The Dillinger Escape Plan
Disconnecktie (The Faithful Vampire) - Norma Jean

Playlist numero dos (60 mins recovery with a few 75% efforts)

Pass The Hatchet, I Think I'm Goodkind - Yo La Tengo
Like Eating Glass - Bloc Party
Scots Wha' Ha'e - The Real McKenzie's
Let Yourself Go - Mission Of Burma
Helicopter - Bloc Party
Guns Of Memorial Park - Sparta
Banquet - Bloc Party
Kill The Poor - Dead Kennedys
California Über Alles - Dead Kennedys
Holiday In Cambodia - Dead Kennedys
Worker's Song - Dropkick Murphys
Barroom Hero - Dropkick Murphys
Gimme Gimme Shock Treatment - Ramones
Underdog World Strike - Gogol Bordello
Illumination - Gogol Bordello
Undestructable - Gogol Bordello

In conclusion, I observed that loud, pissed-off screaming music is a nice match for those 90%, minute efforts on the bike. Just don't look for me to be riding around outside with an iPod. I can't stand it when I see people on a bike with headphones.

Getting outside not enough? Need to be distracted? Just stay on the trainer.

Breaking the Rules: The Gator Half-Iron Triathlon - Sarasota, FL

2008-05-07T06:16:00.007-04:00

"Smokey, this is not 'Nam. This is [Triathlon]. There are rules." Walter Sobchak
(edited for relevance)

Triathlon, like everything else, is governed by rules. No drafting. Stay on the course. Wear your bib number. No nudity in transition. Etc.

Yet, much like everything else again, there are many unspoken rules that are largely based on assumptions. Don't go out too hard. Don't forget to hydrate/replenish. Always look strong when there is a camera pointed your way. And so on.

Going into this race I had already broken three of these rules:

1) I drank a Guinness with dinner the night before the race. I don't think I've ever drank a beverage the night before.
2) I had set a goal of sub-five hours for a distance I've never attempted. I did the same mindless type of goal setting at St. A's last year and, even though I made that goal, I knew it was a stupid thing to do.
3) I changed my nutrition plan to something totally unproven. Any experienced athlete would agree that this is not entirely bright.

What could possibly go wrong, right?!

I repeated the following phrase at least 32 times in the week leading up to this race: This is a learning experience, no matter what happens. Short of some kind of catastrophic meltdown involving choking on my own goggles and sinking to the bottom of a murky, artificial lake, I would gain an invaluable experience.

Seeing how my swim has been pretty decent, I had little to actually worry about.

In that vein, I felt pretty good leading up to Sunday with a mild taper and a decent amount of rest. The game plan (see previous post) was simple enough. I just had to execute and learn, learn, learn.

The race was set to go for 7:30 a.m. and transition opened at 6. Unlike sprints and Olympic-distance races, transition placement is not as vital, so I wasn't to concerned about where I set up. This also makes the pre-race environment a little friendlier as participants don't get all pissy about their transition areas.

I arrived right around 6:15 and leisurely got all my stuff set up. I even remembered my socks.

I saw Melissa Dipple, a lifelong HammerHead and no stranger to USAT's All-American Triathlete list. She recently moved away from Miami to St. Pete it was great to see her. She truly is an ambassador to the sport and someone who was very key in my first year.

A few other Hams were racing and I felt a little more relaxed knowing a few people in the field. It was going to be a long day and I was loose. Good sign.

The first wave consisted of all males 39 and under. We went off promptly at 7:30, and I eased into the two-lap swim with a priority of not going anaerobic. I grabbed onto a draft and eased into a rhythm. At every race I can remember, I usually blast right through my aerobic capacity and generally feel like shit for the first half of the swim leg. This time, however, was nice and easy.

Better yet, I was at the tail of the lead pack. The leader was putting some distance on the two guys in front of me and I restrained. "SAD, SAD, SAD, SAD, SAD," I kept repeating.

(Stay Aerobic Dumbass)

And I did. The first lap was comfortable. Leisurely, almost. I held onto my draft and didn't feel like I was expending much energy at all. Finally, around the second-to-last buoy, I made my move and broke from the pack. I exited the water second feeling great, only about 20 seconds down from the leader.

Swim 0:19:53.7 (1.2mi, 4th overall - two guys in the 40+ wave were faster)

(note: In hindsight, the swim was most certainly a bit short. Just how short, I'm not sure. My guess is about 5 minutes or so.)

Out of the wetsuit and onto the bike, I could see the leader ahead of me. He had a nice police escort leading the way, which was kind of fun to watch. I scarfed down a gel and started on my water. The sun hadn't come out in its entirety yet, and the winds were calm.

The first few miles clicked away and I tried to settle into a pace. I didn't pick up any time on the leader, but it didn't seem he was pulling away either. I saw a HUGE hawk on a power line, probably looking for a snack.

Then I heard the whooshwhooshwhooshwhoosh coming up behind me. Sure enough, I got passed by a guy on a Scott frame and a Zipp disc. As he went by I got a "Hey, nice swim!" from of him and I replied "Go get him, dude!"

I tried to relax and just find my comfortable pace. My left hamstring and glute felt achy - something I've never felt on the bike before - so I tried to relax and not worry about the two guys ahead of me that were slowly pulling away. I was happy about where I was, and now it was all about riding steady and sticking with plan.

The ride took us through the rural land east of I-75 and Sarasota. I zipped by cows, horses, tractors, and many beautiful ranches as the course ventured south toward Myakka State Park. About an hour in, the sun started to come out but the winds were still calm. As I got more fluids and calories in, I started to feel pretty good and pushed gears that had given me a hard time in St. Augustine. Sitting comfortably in third place with no one behind me, I couldn't have been happier.

I really can't do the bike course justice. It truly was beautiful. Tree-canopied roads, small bridges winding over tiny rivers, and endless fields of green resembled what is so-often forgotten beauty of Old Florida. I'm pretty sure I smiled my way through much of it.

The course hit State Road 72, and began the trek back West. A relay team biker passed but was of little concern. I paced off him for a few miles and decided to back off a bit as I approached the water station at Mile 40.

The last 16 miles were great. I felt very good, kept a steady pace and even opened up a little. The nutrition plan had thus far paid off and I experienced no gastro issues at all. Best of all, I was looking forward to the run.

Bike 2:27:03.7 (56mi, 3rd overall) (22.86 mph)

Into transition I saw the race leader running out and looking very strong. Second-place looked good, but was not on pace with the lead. I rolled in and geared up for the run. The legs were a bit stiff, but cooperative.

I knew if I ran a 1:30 1/2 marathon I would be very pleased. That would mean running just under 7-minute miles. The first mile clicked by at just over 6:40 and I was still feeling great. Mile two went by at 6:30, and I moved into second place. Mile three was a 6:35.

The run course was a two-lap circuit with three out-and-backs. That meant you saw a lot of everybody. The race leader had about 3.5 minutes on me, and was holding steady. I don't know if he was pacing off of that gap, but we were running about the same per mile. Each time I came face-to-face with a runner, we encouraged each other with a "Looking good" or "Stay strong". The mutual respect and lack of ego's on the course really helped me enjoy the race even more.

On the second loop I got cheered on by my race support crew (ie, my sister) and began to pick up my pace a bit. By that time, it was really getting hot. The sun had come out in full force and had it not been for some scattered could cover, it would have been brutal. Fortunately, I had taken enough fluids and calories to keep feeling good.

By the last 5k, I felt like I was running at capacity for the distance and decided then not to attack the 3+ minute gap. There was no one within striking distance behind me and I was perfectly content with the race I was running. It didn't seem worth risking the meltdown.

My notions were reaffirmed as my quads began to tighten up during the last mile. On the last out-and-back I slapped a high-five with the leader as he approached the finish in the opposite direction. Dude was very strong and won it early on the bike.

I came across the finish extremely happy. The clock read a time over 45-minutes under my super-secret-double-probation time of 5 hours.

Run 1:26:39.6 (2nd overall, 6:37/mi)

Finishing time: 4:13:37.0 (2nd overall)

My first half-iron race was now in the bag and I could not be more satisfied with how it went down. Any doubts were laid to rest and Coach KC is helping me smash my own expectations. I stuck around for the rest of the race and helped with a water station (really just an excuse to be on the course cheering on the other Hams who were all kicking ass).

Everyone, and I really do mean EVERYONE, that was involved in the race was awesome. As I mentioned earlier, there were no ego's, no BS, no condescending attitudes among the racers. The volunteers were unrelenting in their encouragement and support. When I say that "everything came together" for this race to be as good as it was, I don't mean just what I did. It was everything and everyone coming together for all the right reasons and creating an environment that represents what Triathlon is all about.

I sincerely hope they put this event on next year. I will most certainly be there, even if I can't race.

Pics to come.

Gator's Eve

2008-05-03T20:52:00.002-04:00

The night before a race is always funny. Your only two goals are 1) make sure everything is ready to go, 2) don't get too anxious.

Then, when everything is packed and accounted for and you plop down on the couch, you start thinking about things. "In 10.5 hours I will be jumping into a lake and going after my first half-iron." From there, a million different scenarios influenced by a million different variables play out in your head. Before you know it, those eight hours of sleep suddenly relented to six... that is, if you can sleep.

The game plan is simple.

Swim
Take it easy, man. No need to worry about that front pack. Stay aerobic as much as possible and focus on technique. You'll have plenty of time to play later.

Bike
Nutrition, nutrition, nutrition. Stay on top of it. Take the first 20 easy. Pick it up on the next 20 if all pistons are firing correctly. Stay steady on the last 16, back off slightly and get ready for the run.

Run
Start out easy. Find those legs. Hydrate and gel. Build. Build more. If everything clicks, build some more. Bring it home on the last 5k.

And above all, have fun. Learn from the experience. Realize that you are lucky to be doing something amazing. You have incredible friends, family, and health. Use it.

After all, it's just another day in paradise.

More Marineland Pics

2008-04-30T14:51:00.002-04:00

Tapering sucks! Four days to go.

Pics courtesy of State of Mind Sports.

Opening Day: Marineland

2008-04-21T14:38:00.007-04:00

Sometimes you need a minor set back to make things work.

This one came out of nowhere. As we rounded the first buoy, a slight nudges dislodged my goggles just enough so that a rush of water temporarily blinded my left eye. A quick adjustment provided for enough of a stall in my momentum that the pack I was so desperate to hang on to was now gone.

Feeling for a draft, I extended as much as I could through a chop of hard strokes and lifted my head to sight. I cursed my luck as I got a glimpse of the four swimmers that represented the lead pack - 25 yards ahead and quickly breaking away. Head down, a sense of aggravation coupled with a hint of loneliness washed over me.

This was not the start I hoped for, and doubts were already settling in as I struggled to find my rhythm.

Up until that point, our stay in St. Augustine had been nothing but pleasurable. The locally-owned beach hotel, La Fiesta Oceanside Inn, was beyond accommodating. The beach and the town were just as beautiful, inviting and relaxing as I remembered from my early childhood.

The race represented the perfect small-town feel that I hoped to open my season with. The field, somewhere in the vicinity of around 50 participants, felt pure and free of the hyped-up egotism that sometimes plagues the triathlon experience - and humanity in general. With Amber to provide support, I felt extremely relaxed going into the race.

We lined up on the beach, ready for a not-so-mass start. The swim would be interesting, as sighting proved difficult with the rolling 2-3 foot swells (in my swim warm up I body surfed a nice one on the way in). The course had the Olympic/Int'l field going out to the first buoy, turning left out to and rounding the next buoy, back to the first buoy, then out to the second again, and then into shore.

The beach start went on without incident. I hopped over a couple of rollers and made my way to the first buoy. Maybe it was an errant kick or elbow, but something knocked my goggles half-off just as I got to it. Probably a good thing that I put them on underneath my swim cap.

After losing my hold on the front pack, I was entirely on my own. No feet in front, and no grabbing hands on my toes. I spent the next few minutes working hard, also trying to relax and focus on form. Clarity, it seemed, was best found in solitude because I found myself gliding through the water with a smile.

The second half of the swim proved much smoother. I ironed out my timing between breathing, sighting and the swells and rounded the last buoy. I glanced behind on my way in and found a nice roller to ride all the way to the shore (a photog on the beach gave me props). I made my way up the beach toward T1 feeling good - a little bummed about missing the lead - but felt ready for the rest of the race.

Swim: 0:22:45 (1500km PB)

In T1, it became apparent that I hadn't been using a wetsuit much. I frantically stomped on the thing like it was on fire and about to burn down poor Marineland. Sometimes I feel like awards should be given just for getting out of them in a reasonable time.

T1: 0:01:10

On the bike, I immediately noticed that the winds were different than anticipated. The wind steadily blew from the south the day before. The course was a simple out-and-back going South/North with two loops. Winding up to speed, I noticed the wind was not as pronounced, but still pushing against me. After the turnaround, it was more of the same. It seemed the winds shifted to the side, enough to create a feeling that I was riding a slightly moderate headwind the entire time.

I continuously passed Sprint racers and got by one of the Oly/Int'l guys who beat me out of the water. I felt really good on the first quarter of the ride, sucked down a gel and tried to get on top of my fluid intake. At the turnaround, I whipped around the cones and mashed my way in the other direction. I normally do this because it gives me a chance to loosen up the legs a little and keep up some momentum. However, I usually do so in a lighter gear. Somehow, I managed to forget to shift down and I ended up stomping on a much higher gear while expending a lot of energy. That was stupid.

At the half-way point, I nailed the turnaround in a much more conducive fashion, but only to get BLOWN AWAY by someone in my age group. The dude was seriously hauling ass, and I couldn't pace off him for long. By the last turnaround, he was out of sight. I sucked down another gel and tried to focus on my own abilities.

Unexpectedly, I found myself challenged (maybe flustered?) by the last quarter of the bike leg as I struggled to find a solid rhythm. I kept switching in between gears, tried to maintain cadence, but couldn't find the right one. I moved around a lot in the saddle, battling with discomfort that was completely unforeseen in the early stages of the bike and on the previous day. My legs felt heavy and I started to doubt if I could execute a solid run.

Maybe it was an omen, or just one of those things, but a huge osprey flew right over me with a fish clasped in its talons. I love ospreys and I thought that was pretty damn cool. Unfortunately, it didn't make me feel any better getting to T2.

Bike: 1:06:40 (22.37mph and 40km PB)

T2: 0:0:45

Out of transition, I worked up into a quick cadence and quickly realized that despite my reservations on the bike, it felt good to be running. The heat began to demand attention, but I took enough fluids in on the bike to deal with it. Without a watch I didn't know how fast I was actually running, but I hung on to what felt like my threshold pace.

Toward the tail end of the run, my quads (particularly my right) began to ache a bit and I worried that a cramp or two could be in my near future. Looking back, I think I lightly strained both coming out of the first turnaround on the bike. Trying to balance out the pace while avoiding any apocalyptic meltdowns became priority and all I could do was hope that I wouldn't be forced into a damage-control situation. I knew I was having a good race overall, and I didn't want to back off in fear of hurting myself before Sarasota.

In the end, it worked out. The legs more than cooperated and I recaptured the spot I lost on the bike. I finished strong and was elated at my time.

Run: 0:40:55 (6:35min/mi and 10k PB)

Finishing time: 2:12:15 (4th overall, 1st age group, OLY PB)

What a start. Besides a personal best in every leg, the venue was awesome. The race crew, the other athletes, the vibe... all of it came together. To start the season out with all these things coming together completely eclipsed any mistakes, mishaps or pains.

Personally, it was great to cut loose and find out where I am from a fitness perspective. I learned an invaluable lesson on mental poise (twice) - and that can only be ingrained through experience. Plus, Amber drove me home. I know... I'm spoiled.

I feel that my training under KC @ Elite is already paying off. There is a lot of work to get done, but there is also room for immediate improvement in all aspects of my racing. We've just started to tap into my capabilities and it's hardly believable that something so strenuous can be so much fun. I am really looking forward to the challenges that await the rest of the year.

For now - a quick recovery and a short taper for the next and possibly biggest challenge to date: Sarasota.

Some great shots taken by Amber:

Rest Week. Fin.

2008-04-14T15:39:00.002-04:00

And thank god for that.

It never entered my head that a regimented "Rest Week" would be as tough, or tougher, than a building week. Yet, getting through a week in which I back off is quite mentally straining. Momentum pushed me forward and the excitement that loomed over challenging workouts kept the endorphins on tap. When the tap was turned off, I felt like I hit a wall.

I believe this is a good example of why Periodization and ample rest are so important. The recovery process doesn't happen simply overnight. When ramping up fitness for three different disciplines at varying intensities, the broader scope must be incorporated. This goes far beyond a week-by-week status, let alone day-by-day.

Last year, I ramped up my regiment in preparation for the Escape to Miami. I rested when I felt I needed to, but went hard when I felt I could. Come race day, I felt like I had a decent race. However, I don't think I was in peak condition. If anything, I went in too drained. In the weeks after the race, I had a very hard time getting back into training and ended up withdrawing from the final race of the season because the spark wasn't there in the weeks leading up to it.

Obviously, one of the biggest changes I've made is to trust someone other than myself to plan my training load. KC fully understands how periodization translates into endurance sport, and there's no doubt that I am training smarter than last year.

I wouldn't change anything from last season - it was an incredible learning experience. But I was sure to make adjustments for this season based on my goals. I feel that allowing for adjustment is the most important aspect of my training. Rest weeks, as much as they will make me cringe from now on, are a vital component that I must accept.

On that note, Rest Week officially ended on Friday. Saturday was a solid 65-mile ride in good company of a few Elite Cycling athletes. Got some great pulls in later in the ride and I feel like my position is very well dialed in.

Sunday was a strong 2,000yd open-water swim, then straight to an 18.5-mile run with 10k pace intervals. The run was hot and brutal, but my Zone 4 to Zone 1 recoveries were right on par. Sarasota is looking to be a scorcher, so I want to get all the heat training I can take.

Evidence of an Obsession, Exhibit B

2008-04-11T10:09:00.001-04:00

(yesterday's bike workout)

Race Schedule

2008-04-09T15:33:00.003-04:00

As an astute blog reader, you surely noticed the not-so-subtle RACE SCHEDULE table on your right. You did read it, right? Good. At the moment, it is in post-production-double-probation-finalization form, and, this I am muy excited about.

Kicking off the season at Marineland in St. Augustine should be interesting, given that I know almost nothing about the actual race. All I know about Marineland comes from a few obscured childhood memories of the Marineland Experience equating to a half-dead aquarium that featured those screened-in play pens with those colored rubber balls I utilized to beam my sister in the head.

Then again, I was in Little Brat Mode at the time (surprising, yes I know). I'm sure it is much more fun these days.

Regardless, St. Augustine is a great town and I'm happy to race there (twice) this year. Last year kicked off with St. Anthony's in St. Pete - an epic race no doubt - but I feel this is a great way to set the tone for the year.

This year's challenges will largely be characterized by smaller, unknown events. For example, the Gator 1/2 Iron is a first-year race, limited to 500. I was tempted by this race, because I know the Sarasota Tri scene, though small, is made up of a few wicked fast and completely scrambled-in-the-cortex athletes. The Great Floridian, though in it's 25th year, is considered small compared with the corporate Ironman(tm) machine that is IMFlorida(tm) in Panama City(tm), yet it is consistently regarded as one of the toughest iron-distance races in the world.

Performance-wise, my only goal is to push myself hard and see where I end up. You won't find any underlying qualifying hopes or aspirations for total global domination in that race schedule. We'll save that stuff for another season.

So let's go ahead and proclaim the theme for the year: Hit it hard, see where I stand. Support the indy races in the smaller venues. When I fall, get back up and hit it hard again. Support some good causes. Hit it harder. See where I stand.

Considering all the great people around me, it's going to be a fun year.

Evidence of an Obsession, Exhibit A

2008-04-08T09:03:00.001-04:00

All Aboard

2008-04-07T17:07:00.000-04:00

Here we go again.

2007 was momentous. From St. Anthony's to the Escape to Miami, I dove head-first into the world of triathlon. Much changed since last year, yet much did not.

2008 brings in three noticeable differences.

1) my training partner/physical therapist/nutritionalist/psychologist/health practitioner (and most importantly - FIANCEE) is finally with me in Miami.

2) KC Boutiette of Elite Cycle & Fitness is cracking the whip and kicking my ass on a regular basis (some would call this "coaching"). In my first month of training with him, I can honestly say that I'm working harder than ever before and I'm having more fun than should be legally allowed.

3) Clermont. October. Not the half. The Full.

Those three factors should make for an interesting year. As such, I've decided to revive my training/racing blog. Out there, in some far reach of Cyber Space, are previous epics. St. A's. Milestones. The Ride of Rides. But those are last years' experiences, and as they quickly drift toward oblivion new epics are beginning to peak on the horizon. This is a new year. A new season.

So, in the words of Dr. Gonzo, I'll buy that ticket. Let's see where this all goes.

-tony