QUOTES!

Here are a few running related quotes that i found truthful and humorous!  Picture them on the back of a shirt.

- "destroying your confidence one step at a time."

- "on the 7th day, god ran an easy 3."

- "in my mind, i'm a Kenyan."

- "trample the weak, hurdle the dead."

- "every second per mile in a marathon is the difference between finishing with the Kenyans, or finishing with a guy name Ken."

- "our training runs aren't the only things that are long."

- "we're those fast kids your parents warned you about."

- "if you're reading this, you've been lapped."

- "my pace or yours?"

- "running is different from other sports.  other sports only need one ball."

- (for x-country) "roads? where we're going, we don't need roads."

- "if running was easy, they'd call it a game."  (another variation: "if running was easy, they'd call it your mom."  sorry... i had to. haha.)

- "my sport is your 'sports' punishment."

10.2 ... PLUS 3.5

Well i figured it was time to stop my slacking and hammer down for the next week and  a half before the marathon in Baltimore.  What better way to "hammer down" than head out for a 10.2 mile jaunt.  

So i did.

Felt great.  Fast.  I was probably at about a 7 minute per mile pace by the end of it and felt like i still had some gas left.  Legs weren't sore, strides were long and fluid...  tack on an extra 3.5 miles?  SURE!  Why not!!!

About a mile in, it hit me.  I started to hurt... a lot.  Legs started feeling like lead, stride shortened... breathing was still unlabored, but i was just running out of gas.  It probably didn't help that i was foolish and failed to stop at any point for water or a refuel.

Finally got home, pounded 2 bottles of water, and ate a banana that tasted absolutely glorious.  My legs were definitely in pretty bad shape though.  As i sit here, my quads are pretty sore.

Finished up 13.7 miles in 1:45:34 which equates to 7:42 per mile.  So that was a little over a half marathon training session today.  If i fuel and prep properly for the race in Baltimore, i think that the 3:25 mark is definitely in reach... although i'm really cutting it close at the moment.

Hopefully i can get about 50-75 miles of training in before the race, rest for a few days, and be good for the big day.  

Only time will tell.

New Goodies and RACE DAY!!!

So, i accidently purchased some new goodies for my bike and races in general... in addition to getting my bike completely overhauled.  I mean, it HAD been 1,500 miles since any tune up had been done!

The tune up was first... and when i went out on it afterwards, it felt like a completely new bike.  Smooth, accurate shifting and fast fast fast.  Not even a week later, i went in and pulled the trigger on getting new pedals, cycling shoes, and aerobars.  I won't say how much everything cost in total, but lets just say i wouldn't have made the investment if i didn't intend on competing for years to come.

Lesser purchases over the past week included a tri-belt to attach my bib number so transitions go faster, various HAMMER Nutrition products... including tri shorts, and YANKZ elastic laces for my shoes to help slide them on faster.  Back to those later...

So i took out my bike after purchasing the bars, pedals and shoes and it was unbelievable the difference they made.  The power i gained from the shoes and pedals put me at almost 5 mph above what i usually rode, and the aerobars made flat rides and down hills far more comfortable and easy.  

Now for the REAL story... RACE DAY!!!

Yesterday was finally the Finger Lakes Triathlon that we've been waiting so long for... but race weekend really got started on Saturday with the arrival of the out-of-town athletes!  Eric, Adam, and family arrived early in the afternoon and we met by the lake to pick up our packets.  Shortly thereafter, Jenny Scott, who is one of my good friends from Italy, came in from Grand Rapids, Michigan.  We loaded into the convertible, picked up Eric and Adam, and i showed them the bike route for the following days race.  Then i showed them what the course WOULD have been had they not changed it.  Needless to say, they were very happy not to have to deal with the massive hill previously on the route.

We then went on a little driving tour around town and then back to my house for a pre-race bbq / dinner / fire.  After a delicious dinner of salad, lasagna, grilled chicken and various other Mama Rychlik culinary delights, Adam and Eric went back to their hotel suite and we settled in for the evening, prepping for the day to follow.

Nates Race Day Check List -

- 3 Packs of HAMMER Gel

- 1 Pack of HAMMER Revcoverite

- Bottle of Water

- 2 Bike Water Bottles

- Helmet

- Sunglasses

- Timing Chip

- Speedo / Tri-Shorts

- Stop Watch

- Goggles

- Swim Cap

- Cycling Shoes

- Running Shoes

- 2 Towels

- Chapstick

- Bib & Bib Belt

- Socks

- Bucket

- Bike

- Banana

The day started at 5am, getting hydrated, and making sure everything was packed and in working order before the race.  Shortly before 6am Jenny and i loaded up our bikes onto the bike race and headed off to the race site.

After Jenny registered, we headed to the transition area, got body marked, and headed to set up our transition spots.  There we met up with Eric and Adam who had already been there for some time.  

7:15am - Transition area closes and everyone is corralled to the swim area for last minute instructions and prep for the first race waves.  Between 7:30 and 8:15, the Olympic distance races took off on their swim in the nippy waters of Canandaigua Lake.  The air temperature was in the low to mid 50's and the water temperature was a brisk 64.  Unfortunately, we had about an hour to stand around before our wave was to take off.  Plenty of time to stretch, relax, and psych yourself out before the race!

Shortly before 8:15am the first wave of the Sprint race was herded into the water.  There we stood for a good 10 minutes.  The most conversation starter was "God bless you that you're not wearing a wetsuit.  You're either really hardcore, or just insane!"  Frankly, at a distance this short (half a mile,) it's not worth it for me to struggle with a suit when i'm only going to be in the water for 15 minutes at most.  

The countdown began.  30 seconds.  One last pee in the lake.  A few last "good lucks" all around.  10 seconds.  Finally splashing my body with water in preparation.  5 seconds.  The adrenaline starts flowing.  GO!  We take off.  

After a couple minutes we all found our place in the group.  A select few Michael Phelps-esque swimmers separate themselves, I found myself just after the lead group with one other swimmer, and the main group further behind me.  It was surprising how easy i found the swim this year... well, i guess compared to two years ago, anything would be easier.  I didn't train for the swim at all in the previous race, and hadn't swam in about 5 years, since high school... and my time of 19:25 was reflective of that.  THIS year however, with nearly 50,000 yards of training under my belt,  i felt fast and comfortable (not to mention, numb) in the frigid water.  This time around my time was much better.  I was top 10 out of the water in my heat in a time of 14:43.

Swim Time 2006 - 19:25

Swim Time 2008 - 14:43

Next came the bike.  Out of the water, running to transition was probably my least favorite part of the race.  Running barefoot on a jagged cinder walkway on water adjusted numb legs is NOT easy or fun.

Got on my cycling shoes, helmet, sunglasses, Tri-belt and took off.  I only got passed once on an uphill climb where the cyclist promptly scolded me, saying "don't get out of the saddle!  You'll only waste energy and lose speed!"  D'oh!  I passed a lot of people and refused to slow down around corners that had signs saying "SLOW DOWN."  I ended up hammering into the transition area with a time far better than 2 years ago!

Bike Time 2006 - 46:56

Bike Time 2008 - 40:37

AVG MPH 2006 - 17.0

AVG MPH 2008 - 20.8

My T2 was too long and frustrating.  I got off my bike and to my spot fine, but i couldn't for the life of me get my left shoe on.  Even WITH the YANKZ, the sole kept sliding to the toe... a testament to me not wearing socks.  Damn.  So in a transition where i was able to get in and get out in 40 seconds two years ago, it took me 2 minutes this time around.  Definitely frustrating. 

The run started off alright... it seemed as though my legs would easily make the transition from biking to running, but at about the half mile mark, i started to cramp and my stride was noticeably shorter and less free than usual.  This went on until a little after the first mile and then the cramp went away and my muscles started to get accustomed to running.  My stride opened up and the remainder of the 5k felt good.  I came in with a time literally a mile faster than my time 2 years ago.  I had a great kick to the finish.  

5k Time 2006 - 28:12

5k Time 2008 - 22:08

Overall, the race was a success for me i think.  I didn't finish top 10 overall like i had hoped, but i got through without feeling short of energy and learned a lot about training and proper fueling.  I know that i still have a lot of room for improvement and i think i can easily drop 10 + minutes for next years race... putting me in the top 5 overall.

Triathlon Time 2006 - 1:40:16

Triathlon Time 2008 - 1:22:39

My finish this year was good enough for 31st out of 455 and 3rd out of 32 in my age group.  I even got a nifty 3rd place plaque!  

Afterwards i was waiting for the other three to enter transition, but saw the massage table and opted to get my hamstrings worked on instead.  After an after race meal, i planted myself at the chiropractic booth and got my back fixed.  From there i went to the awards ceremony.

Jenny did great, coming in 8th in her age group and Eric and Adam both did superb, finishing below 2 hours.  This was the first real triathlon for all three of them and i think it's safe to say they have the bug now.  Just look at me... i am the face of triathlon addiction.  Now i have 3 others that share my "pain."   haha.

Next year can't come soon enough and this is going to be a long winter of training without outdoor races.  I'll have swim meets, and i still have 2 marathons on the agenda... but it's just not the same.  

The next big triathlon on the schedule right now is Ironman Lake Placid... but i'm sure that i'll partake in some before hand as well.

Great job everyone, i'm proud you all made it through after all your training!

Now... let the training continue!

I Cycle. A Lot.

Each time i head out on a ride i seem to not bring myself to come in as early as i used to.  My time in the saddle has gotten progressively longer and the distances i've been riding have steadily farther.

This evening i rode around for about 2 hours and covered 38 miles.

The second part of the ride was the new route for the Finger Lakes Triathlon.  I was training the old route until last week it was brought to my attention that it was changed.  Great right?  No more initial steep climb... oh, but wait... instead its a gradual few mile climb mixed with a healthy dose of vehicle exhaust.

Personally, i would have rather just hammered up the steep climb with no car exhaust than have to endure this new route with it.  

All in all it wasn't too bad.  I wasn't going too hard since i had already cycled about 20 miles, but overall i still managed to finish the route with an average speed of 18-19 mph.  I guess we'll see what happens.

- elevation chart of todays ride.

List of dead animals i saw on my ride today -

1. chipmunk

2. skunk

3. raccoon

4. cardinal

5. snake

6. weird little black and yellow bird.  i call it the Livestrong bird.

7. anna nicole smith  (what?!  too soon?)

Oh, and i broke the 700 mile mark for cycling since July.  I only needed a couple miles going into today... so now i'm looking forward to the 1,000 mile mark.  Could happen by the end of September!

Lifted earlier... wednesday is a day off from swimming, and running... well, i just ate dinner... i might just have to head out before my cycling tomorrow for a 10 miler or so.  Yes... i'm slacking on my running.  I did a 3 miler yesterday sub 19 minutes, so i'm not too worried.

Oh oh oh!  One story from my ride!

So i was nearing the end of my venture and i come to an intersection.  A car with an older woman who clearly should not have been driving was coming at me from the road to the left.  So i stop and wait for her to go by.  No turning signal, she stops in front of me and after about 15 seconds with no traffic anywhere, decided to make a left turn... which conveniently put her in front of me.

Followed her for about a quarter of a mile to a stop sign.  The only options were to turn left, go straight, or flip a bitch and go back the other way.  She signaled left... but went straight.  Ok... thats two strikes in my book in less than a half mile.  Maybe about 150 yards ahead we hit another stop sign.  Options : left or right.  She hits the signal... right it is.  WAIT!!  NO!!!  Surprise surprise she turns left.  

RIGHT SIGNAL FOR A LEFT TURN!

At this point i was in utter disbelief.  Deciding not to filter my inner thoughts, i said "wow, you've got to be F%$#ING kidding me!"  As she turned i saw her window was open.  Oops.  She looked back at me, i waved, and turned right to continue my ride.  Unreal.

So seriously... how do people like this get on the road?!  To think the most pressing issues on the top of police lists are (not in order of importance):

1. Front license plates (yes, we have to have one in NY.  Sucks.)

2. J-walking

3. Underage drinking

4. Drinking in parks

5. Cleaning up after your dogs in parks.

I really love how our resources are going to such worthwhile, life or death matters!

Swimming.

Finally started getting into the pool and swimming with the Masters team.  These workouts are just a tad more intense than the buoy to buoy swims in the lake I've been doing up until now.  I kinda miss those days of stopping to talk at each buoy and resting before swimming the next length.  

::sigh::

The workouts consist of 25 yard sprints, 50 yards, 100 yards, 125 yards, and 150 yard increments.  Ladder up, down, repeats, etc.  with only a few seconds of rest in between each set.  A far cry from the up to 5 minute "breaks" we'd take at the lake.  haha.

Tonight was the second workout i've been to and it is definitely getting easier.  

A lot easier.

Two days ago I was having problems catching my breath and my muscles were very fatigued.  I just wasn't use to such a fast pace workout without any rest.  It's nice to be pushed... since i wont have the opportunity to "rest" durning a race.

It's been a productive training week, not as much running as i had hoped to do, but i still have 3 more days before the week is over.  

More cycling, running and swimming tomorrow.

Brick.

Not a fan of them.  Alas, they are a necessary evil.

Cycled 30.1 easy miles today.  Came in at about 16 mph average and that was with 3 pretty big hill workouts (climbs) in there.  Legs felt good and could have easily kept going for a while longer.  The only thing was that it was mid to upper 80's and i could feel the heat coming up from the pavement.  

Got home, got a drink, changed into my running gear, did a quick #1 and off for a 3.5 miler.  Now, i've done a brick before, but none really serious.  I usually putter around and take at least 15 - 20 minutes between my bike and run when i'm training, or do the run first, or wait hours while i sit down, have 3-4 sandwiches and play a game of MLB 2K6 on xbox (i'm 31-7 as the Toronto Blue Jays right now.)

This "transition" was about 5 minutes tops.

The run was tough.  Hamstrings hurt and just felt like i ran out of gas.  Came in at 25:11 which is a 7:11 mile pace, but still not good enough.  

BLAST!

Just had dinner (mmm, pulled pork) and i'm heading to the pool in about an hour for 3,000 - 5,000 yards.  

The Finger Lakes Tri is coming up fast!