Biketoberfest 2006

Biketoberfest is always a good time, kind of the last hurrah for a lot of the Cyclonauts before the season wraps up. A few of the bike racers come, and most of the active tri folks go. Jim and Kelly hosted from their new crib and threw down a nice party afterwards. It's a great chance to catch up with people who we have not seen for some time and to relive some race / party memories.

For a lot of people on the tri team, the season is far from over with a lot of us running right through the winter, but that's for another day.

Here's what the bike looked like, 50 pretty casual miles over 3 hours with a couple climbs thrown in (first one was a pretty cool 6 miles) I think we exercised our jaws as much as our legs!!

Dan and I ran afterwards for a 1/2 hour, it's such a cool feeling when you legs release. The run looked like:

This run was particularly good for me because my HR got up into the 170s which hopefully broke me out of the low HR running funk that I've been in.

Below are a couple snaps from the ride:

Ride

There was supposed to be a ride from Dave's house this afternoon but it was cancelled due to weather. Jill and I did a nice easy 22 miler. It was pretty brisk out with a good breeze.

Distance: 22.1 miles Pace: 12.4 Avearge HR: 122

5.5 miler

My workout today was to be fartlek intervals, but since I had such a hard time getting into tempo on Tuesday I just did an endurance run. The more I think about it, I think that it's all in my head. As I came up Allen road I saw a runner turn onto Brandywine from the opposite direction (still in the distance, about 1/4 mile away) so I stepped it up. I ran her down before she made it home. She asked me if I was behind her the whole way (yea right). ButI think that's what I needed, as I was able to get the HR up to a peak of 179. I need to gear up for the 10K on October 21, then the du on October 29.

Distance: 5.5 miles Pace: 9:28 Average HR: 153

Swim and a ride

Headed to the pool in town for a 40 minute swim at 6 AM. I pulled a muscle in my back during the race on Sunday, during the swim it felt fine but as soon as I got out of the water it started to tighten back up again. As I'm writing this it doesn't feel too bad.

At lunch I hopped on the bike to do 2 tempo intervals, I was able to make it into the HR range but just barely. Hopefully I'm starting to rebound... Looking forward to a ride on Friday and Saturday this week then it's Sunday off to do some yard work.

Distance: 15.2 miles Pace: 16.2 MPH Average HR: 145

Recovery run

Had a very difficult time getting my heart rate up for a tempo run so the workout became a recovery run instead. At race pace the highest I could get the HR was 166. Must still need some recovery from the race on Sunday.

Distance: 4.6 miles Pace: 8:32 Average HR: 153

Fantastic Nantasket triathlon

Well I wasn't going to do it, but a neighbor of ours backed out of her slot due to a sinus infection so I changed my mind. The whole family headed down to Hull Ma for the race at 5:15 this morning. I stood in line for quite a while and the race organizer didn't let me take my neighbors slot which was already paid for (and she had previously discussed with him) but made me pay the $60. This didn't bother me at all as the proceeds were going to some lung cancer programs at Dana Farber. They took such good care of me there for my 3 cancer surgeries that I wish I had more to donate...

Set up transition, threw on my wetsuit, got hugs and kisses from Jill and the girls then went down for a swim warmup, it was really cool because once I got into the water all of the nervousness that I had been feeling went away. Man it was pretty chilly (64 degrees), a far cry from the 85 degree water in Mexico last week. The swim was supposed to be a 1/4 mile, but it was more like a 1/2 mile or slightly longer. The first male out of the water was at 10:30, but I survived the swim in 20:30 and was off on the bike. T1 was a little slow getting out of the wetsuit (2:37).

The bike went lightning fast in 28:47 @ 20.9 MPH. I had the 22nd overall fastest bike time which was pretty damn cool. T2 was 1:35.

My run was pretty slow at 31:21. It was an out and back on the beach, with a pretty good tilt and not as firm as it could have been. The tide was coming in so there were little streams to run through as well. On the way back the beach was gone so we had to run through a loose gravelly area and I was sure that someone would twist an ankle.

But I finished strong, and clean (for me anyway). 96th place overall out of 276. I'm so glad that I did the race, first tri out of the way and nothing stopping me from doing races now. The fact that the swim was longer than expected actually is good, now I know that I can swim a 1/2 mile. And my first race won't be hanging over my head anymore.

Total race time was 1:25:02

Treadmill run and swim

30 minute recovery run in the morning on a treadmill, and 45 minute swim at night.

Swim in Chicago

Had to travel to Chicago for a couple days... The hotel I'm at has a 18M lap pool so I swam for 40 minutes tonight.

Recovery run

30 minute recovery run to try to get some of the junk out our legs. Ocean swim as well.

Race day, Cancun Ironman 70.3

Our race day started at 3:55 AM with a knock on the door from room service with our coffee (yea!!). We downed that and a breakfast of bars etc quickly and headed down for our 4:40 AM scheduled taxi to the start. We arrived and it was the expected bedlam. We pumped up Nick's, Jill's and Sara's tires and got bodymarked. It lasted about 2 minutes after the sunscreen application. I lathered up the upper body with SPF 45 and that cut right through the marks-a-lot. I was hoping that they would have the stamps but they didn't. Legs I left clean as I have a pretty good tan there. Just prior to heading out I lathered up with SPF50.

Before we knew it the swimmers were off! Lauren did an awesome job on the swim and came in in 53 minutes, and Nick is off on the bike. Lauren and I looked around and tried to find scraps of shade to hide under in the 96 degree heat with 80+ % humidity.

Nick rolled in off a solid 2:28 bike at 22.7 average MPH. We transferred chip and race number and I'm off!! I felt really good on the first 5K and came across the mat at 27:19 I passed Sara at the opposite direction at the turnaround and we high fived. The course was hot and there were only 2 spots of shade going by 2 buildings on bulevard Kuklukan. Jill and I high fived as I got into my second 5K. I grabbed water to drink, gatorade, and ice at every aid station (every KM). The second 5K, which completed the first of 2 loops was complete in 1:04. At this point I know that I would not be able to beat my personal best 1/2 marathon time to date which is 2:08:40 but I was hoping that I would come close. At the 10K point I was feeling pretty bad, and really wanted to pack it in. I was suffering pretty good at that point.

At the turnaround I saw Nick and Lauren cheering for me which was a great help, I had a gel and the last of my endurolytes and could really feel them kicking in, I actually came out of my funk for a bit and was able to run. The second loop of the course was hotter, and there was not a shred of shade to be found. It really felt like running acros a frying pan. Jill passed me at mile 8 looking really strong, and did all I could to complete the last 5K. As I got closer to the finish my left calf started to cramp up, and my fingers were swelling which told me that in had blown through all of my electrolytes. I ate a banana but it may have been too late. At the last aid station I picked up the pace (couldn't have been much slower) and when I hit wet & wild I opened it up as hard as I could go. Nick and Lauren said that I was grunting as I ran by which I honestly don't remember and that I was as white as a sheet. I could hear the announcer saying my name as I crossed the line which is one of the most awesome things that I can remember hearing. I grabbed a 2 liter bottle of cold water and imedieatly dumped it over my head and staggered to the medical tent where I was packed in ice for 45 minutes, most of which by Jill, Nick, and Sara. Had some pizza and gatorade, and was ready to race another day.

I'm really bummed with my 2:31:05 performance, but towards the end I was just trying to survive. Now there's this thing hanging over me, I need to find another 1/2 marathon fairly quickly to perform better in.

Cancun day 3...

We just got back from the pasta feed and finshed up packing for the 4:40 AM taxi to the transition area. Nervousness is over as now all that's left is the race. The crew dropped off their bikes and I picked up some 45 SPF for my head, shoulders, and arms. There will be an aid station every KM, hopefully I'll be abe to keep cool by dumping water over my head / putting ice in my hat. Of course my race will be a lot shorter than Jill and Sara. Lauren is gonna kick ass in the swim, and Nick will tear it up on the bike. I know that we'll be the fastest team from the US.

We met a bunch of cool people today, I was talking to a guy from New Mexico, a guy from Maine that also did Ironbear this year and Lauren and I ended up getting a ride from a guy we met whose son and daughter in law were doing the race. He lives in Cancun, having moved from Mexico city where he retired from practicing law. He spoke no english but fortunately I spoke enough spanish to have a really good conversation. There are some people in the sport that are arrogant, but the vast majority of people you meet are awesome.

We need to figure our a sure fire way to get some coffee at 4 AM to get the stomach going..

Day 2 in the furnace

We woke up on the early side, being off 1 hour time zone wise. I went for a run and keeping my heart rate in the recovery zone was impossible. Super humid, I'm considering not wearing my heart rate monitor as I'm not sure I want to know what it is.

Went on a tour of the bike course, to be honest it looks pretty bleak, not a lot to see but it does look fast as hell.

Sara, Nick, and Lauren all arrived safely. We went for a swim and had dinner. Good stuff. Busy day tomorrow with swim training, compulsory meeting, bike drop off, and pasta meal.

Arrival in Cancun

We made it!  6:20 AM flight got us into Cancun @ 11:30.  Man is it hot and humid!!  Jill and I went for a 30 minute run and overheating will be a definite possibility on Sunday.

We went for a swim in the ocean as well, the water was super warm and a little choppy.  It felt good because I know that I'll be ok next weekend.  I wish that the water was going to be this warm back home!!  The hotel is sweet and it doesn't look like there are too many people here.

Recovery run (again)

Ran nice and easy today, 60 degrees or so and light rain. No HR monitor, no watch. Last run before we head down to Mexico. Hopefully my blackberry will work down there.

Recovery run

Nice easy recovery run down to the gate on Old Enfield with 3 accelerations thrown in. We had our first frost this morning, I'm still trying to figure out where the season went. There will be a lot of running races this winter which is good. I talked to Seth and he plans on expanding the spin classes at CE this winter too.

Distance: 3 miles Pace: 8:15 Average HR: 156

Day off today

Off day today. No soreness whatsoever from yesterdays run. On my original plan I only had 1 long run of 1:15 scheduled for yesterday so I'm glad that I've been doing a long run every week for the last month. My hip flexors feel good and as a result I think that the time after the race will be that much more enjoyable, hopefully with a quick recovery for the tri on the 24th. We packed up Jill's bike, what a trying experience. I think that it will go back together pretty quickly though.

Last long run before taper

Today was the last long run before taper. 59 degrees...a pretty crisp morning, especially since I wanted to wear my race kit which consists of a sleeveless tri top and shorts. Its pretty chilly in the shade for sure, on the first pass down old enfield I'm really wishing that I has a pair of light gloves. Once I warmed up it was ok though. The run was great, I peeled 5 minutes off my last time, and 3:30 off my best (for a new best).

Distance: 10.5 miles Pace: 8:20 Average HR: 160

Back on the bike (for an hour anyway)

I rode for an hour or so today, an out and back to redfire farm. I had tempo intervals. On the way out I saw another cyclist in the distance (fortunately I was warmed up). I put the juice on a little to catch him, which was right at the Granby cafe. We crossed 202 at the same time, he spun up and I was thinking "Do I just stay out of out of his draft and do my thing, or go by?" I'm in my team kit so if I walk by him I've got to represent. If you pass you need to be ready to throw down to stay up. I might get blown away because sometimes it's really hard to tell. He looks pretty fit, but not shaved, seat a little low on a CF Cannondale that costs some good $$.

Screw it, I need to work hard today and the bike feels good (Madone with D/A, how can it not?) so I pull up and we small talk for a sec. I say have a good ride and move into the drops. I started applying pressure and rocked the 3.2 miles to RF farm @ 174 BPM. Quads were well engaged and working hard, but it was something I could maintain for a long - long time if need be; little bit of a cross wind. I really thought that he jumped on my wheel as I heard him bump through a couple rings when I got down to business. So I was pointing out road hazards on the way, etc and definitely not checking back. I sit up at RF farm about to do the turn around and Mr. Cannondale is gone. Must have turned off. I start back home....there he is, about 2 minutes behind. I averaged 23.1 for the section. Felt cool man!!

I'm riding back home, what happened to the sun? Man its getting dark, and the thunder starts rumbling and the wind picks up, almost blows me off the bike a couple times. When I got to Bay road the sky opened up with a cold rain, so I got home as quick as I could, but know that I slowed down. Passed Jill in the van, the storm came up very fast and she thought that I had been out longer than I had so started looking for me (it was raining that hard). A gesture that was greatly appreciated.

Distance: 19.7 miles Pace: 18.6 MPH Average HR: 158

Day off today

Today was a day off… I checked the IronMan Cancun web site and there are now 16 teams signed up…. We are number 708, and to date are the only US team. Still no way to tell if the teams are mixed, male, or female. I have my last long run on Sunday AM then the taper starts.

A bunch of our teammates are racing IronMan Wisconsin on Sunday, nothing but good thoughts on their 140.6 mile day.

800M intervals

Jill and I took the kids to the track in Ludlow where we met Sara to do some running intervals. I had 3 800s. I got through them but they were very difficult, which means I did them right... Felt slow, I'm tired this week. Fastest was 3:11, slowest was 3:28. Big difference, but all were sub 7:00 minute miles which is pretty cool.

I let my weight go for a couple days, it's amazing how fast you can put on 3 lbs, and how long it takes to drop it. I'm back at 190 anyway, I wanted to be at 185 for next weekend; that's not going to happen but I will be between here and there... We are getting together with neighbors on Sunday. I CAN'T CREEP UP!!

More little known facts about Team Willy

These will undoubtedly instill much fear and trepedation in the hearts of our opponents.


Give a man a fish, and you will feed him for a day. Give a man anything that is better than a fish, and Team Willy will beat his ass and take it.

Team Willy can blow bubbles with beef jerky.

Most people fear the Reaper. Team Willy considers him "a promising Rookie".

Drowning Pools’ "Let the Bodies Hit the Floor" was originally written as the Team Willy theme song.

Team Willy grinds their coffee with their teeth and boils the water with their rage.

Nothing can escape the gravity of a black hole, except for Team Willy. Team Willy eats black holes. They taste like chicken.

Team Willy doesn't throw up if they drink too much. Team Willy throws down!

There is endless debate about the existence of the human soul. Well it does exist, and Team Willy finds it delicious.

Team Willy does not own a stove, oven, or microwave , because revenge is a dish best served cold.

Some people wear Superman pajamas. Superman wears Team Willy pajamas.

Team Willy invented black. In fact, he invented the entire spectrum of visible light. Except pink. Tom Cruise invented pink.

The show Survivor had the original premise of putting people on an island with Team Willy. There were no survivors, and nobody is brave enough to go to the island to retrieve the footage.

Google won't search for Team Willy because it knows you don't find Team Willy, they find you.

What’s known as the UFC, or Ultimate Fighting Championship, doesn’t use its full name, which happens to be “Ultimate Fighting Championship, Non-Team-Willy-Division”.

3200M--- Well sort of

The plan was to do 3200M intervals today. I had to make it quick due to a meeting that came up and the fact that I would not be able to work out tonight. Sooo... I did not warm up as well as I should have.

First interval went very well at 7:05 minute miles. Had a hard time getting my HR up due to yesterday's workout (max today was 187 at the very end). Started the second interval and felt a pain in my right glute so shut it down. Feels like a wasted day today. Tomorrow is 800M repeats at the track so I'll try to stetch out well tonight and warm up well tomorrow.

3 X 1000M and a swim

Went to the track for 1000M intervals. Very overcast with an occasional rain drop. I ran so hard that I literally could not breath. My lungs were trying to inhale twice without exhaling between.

On the third interval I almost quit at lap .75, I actually backed off I hurt so bad (it's amazing the level of suffering you can get to in such a short period). Then I thought about Nick and Lauren, and what Team Willy stands for; Re-commited and turned a 4:25 which was my slowest of the day, but was faster than my best a month ago. Came real close to throwing up too.

New PB of 4:04 today (first interval), followed by a 4:14. Max HR was 189, 192, and 193 respectively.

Went swimming at the Y after work. Started with a 400M then 100s till my legs started to cramp.

Team Willy

Team Willy Rocks the Yucatan starting late next week, bringin it down on Sunday the 17th.

Let me tell ya somethin bout Team Willy:

Team Willy doesn't call their shoes road shoes...they're "Nut Kickers".

Team Willy's nut kickers only stink because of all the butt they kick.

Team Willy doesn't take calls, they make'em.

Team Willy sneezes with their eyes open.

Team Willys' body temperatures are 98.6 degrees....C

Team Willy does not sleep, they wait.

Team Willy uses Tabasco Sauce for eye drops.

Team Willy can get Blackjack with just one card.

People created the automobile to escape from Team Willy ...Not to be outdone, Team Willy created the automobile accident.

Dinosaurs went extinct because of the TeamWillyasaurus.

Lightning never strikes twice in one place because Team Willy is looking for it.

Team Willy has held the World Championship in every age division at the same time.

There is no Control button on Team Willy's computer. Team Willy is always in control.

Earth's emergency defense plan in case of alien invasion is Team Willy .

Team Willy can split atoms. With their bare hands.

On the SAT if you put Team Willy for every answer you will score over 8000.

No matter what your mother always said, Team Willy can tune a fish.

Team Willy let the dogs out.

Team Willy knows what Willis is talkin bout!

The active ingredient in Red Bull is Team Willy sweat.

Team Willy can hold their breath for nine years.

Team Willy brushes their teeth with habanero toothpaste.

Team Willy can watch an episode of 60 minutes in 22 seconds.

Team Willy makes onions cry.

Team Willy is not only a noun, but also a verb.

Team Willy does not hunt because the word hunting infers the probability of failure. Team Willy goes killing.

Team Willy counted to infinity - twice.

The Boogy Man checks his closet for Team Willy when it goes to bed.

When Team Willy sends in their taxes, they send blank forms and include only a picture of themselves, crouched and ready to attack. Team Willy has not had to pay taxes... ever.

Team Willy sleeps with a night light. Not because Team Willy is afraid of the dark, but the dark is afraid of Team Willy.

Team Willy ordered 3 Big Macs at Burger King, and got them.

Team Willy has a word for people they put in a coma; that word is "lucky".

Achilles was supposedly the greatest warrior of all time, but he died because of his weak spot, the Achilles tendon. There is no Team Willy tendon.

If Team Willy is late, time better slow the f down.

A Handicapped parking sign does not signify that this spot is for handicapped people. It is actually in fact a warning, that the spot belongs to Team Willy and that you will be handicapped if you park there.

Team Willy doesn't read books. They stare them down until they get the information they want.

Team Willy frequently donates blood to the Red Cross. Just never their own.

What's good for Chuck Norris is good for Team Willy. I can't take credit for all the above but I thought that they kick ass...just like Team Willy!!

Steady state intervals

Got on the bike today and felt excellent!!

My workout was not too much... its really just to get me on the bike a couple times a week. Very good recovery from the runs though. To date, swimming has proven to be the best run recovery though, it's also great for sore backs!!

I had 2 steady state intervals, I ended up doing 1 at the perscribed HR, hammering for the second, and was feeling good so did a third at a HR in between the 2. It was excellent because I had the fastest time to date to the quabbin turnoff (12:35) and the fastest time to date for the loop (50:35).

Distance: 14.8 miles Pace: 17.5 MPH HR average: 152

Run in the rain

What a crappy weekend!! Nothing but rain, great for the lawn but no so great for crunkmaster G. Got out and did a 10.5 miler today. Pretty miserable. Did not let my HR get over 170; I'm going to have more than enough high heart rate days this week. Felt strong!! Hip flexors started to tweak at around mile 8.5. Tried to compensate by stretching out my stride and trying to relax. Here's what it looked like:

Came in at 1:31:30 or a minute and a half off last weeks time. It's funny how fast the HR drops, just past the 1/2 way point I walked through a gel and the HR went right to 130. I wonder how the lack of hills in Mexico will affect pace. Ups slow the pace, but I know that I am not pushing on the downs.

Distance: 10.5 miles Pace: 8:43 Average HR: 158

Gettin Crunk

Long run today, I need to train with my new teeth and 4 finger ring to see how they feel.... I gotta crunk out when I cross the line.

Pool swim

I was hoping to go on a ride with Jill and Sara today but my back had a different plan this morning. There was a little soreness in my glutes and right hip flexor as well from yesterday's run. I wish there was a flat run out of the house. Funny thing though, several people that we train with simply DO NOT like to ride through Quabbin due to the 2 climbs there. Jill and I ride them all the time (2-3 times per week) so they are no big deal... Just thought that was pretty cool

Anyway, went to the Y and swam a bunch of laps. I think that I am learning how to pace, being fairly new with the whole swim long distance thing. Did 400M took a water break, 6 X 100M, 150M of kicking drills, and finished off with a 300. I'd like to keep up with 1 pool and 1 open water swim per week. It's working out well so far, in the pool its a pain...since I try to pick a focal point for every 50 or 100 I sometimes lose track of the laps so I think I'm doing more (was that 7, or 8? better do another...).

Long run tomorrow, supposed to be thunderstorms all weekend. Fun, fun!! But, it will be good training for Mexico. When it rains in Cancun, it freakin RAINS man!! If its above 60 I think I'll wear my tri top to check for chafing.

Found out that we are going to have the opportunity to have a full workup done towards the end of October.... Bloodwork, lactate threshold (under load) VO2 max, and all of the normal bloodworky stuff. It'll be very cool to have this data. You can't train VO2 max, but it is a great indicator of capability if everything else is in line.

5.5 mile loop

Strapped my running shoes on today and did the 5.5 mile loop. Felt very strong after my day off. My back is no longer hurting, it feels a little tight / swollen but the run felt good. I feel like i didn't push it, and I finished the loop in 47:45, or 8:41 minute miles. Here's what it looked like:

I could feel my right hip flexor, didn't hurt but it was talking to me. My main goal for the run was to just relax and enjoy it. Mile 1 was 8 minutes even at an average HR of 150. You can see the up-tic on the HR as I pushed it a bit towards the end. Then the cool thing is my HR pretty much ebbed and flowed with the terrain.

Spent some time talking to coach last night, primarily around nutrition and pacing for the 1/2 marathon. Next week will be my hardest week before the taper with 4 X 1000M running intervals, 3 X 800M intervals, and 3 X 3600M (2 mile) intervals. My lord those are going to be hard. I'm not sure which are more difficult though, the shorter one where you push harder, or the longer ones.

Distance: 5.5 miles Pace: 8:41 Average HR: 162