The cold is here

So it is evident that indoor training season is approaching in a hurry.  Yesterday's run was a chilly one at lunch.  Today is supposed to be a little bit better I think but from the looks of the forecast...not much.  Swim training for me has always been an indoor thing just out of the lack of open water close enough for otherwise....but I would much rather run outside.  The treadmill is just to boring!!  15 minutes in and I'm ready to give in.  Haha. See how this goes.

One of the people I have been working with online has her first half marathon in a couple of weeks so I'm super excited to see how she does.  Another one is just starting her training program.  My training partner I work with in person sets his goals so lofty they seem in attainable...then he does it.  Haha.  The heart of a lion in that guy. If they all do well it will definitely give me the boost to go ahead and pursue my USAT trainer certification.  It makes sense...I love training people in my job and working with training development.  I guess this shouldn't have been any different. 

New and improved

Since the finish of my "season" I have slowed down a lot on my training and was taking it pretty easy.  This week kicked off the winter training.  I have decides to go back to what I was doing last winter to train.  My three best performances last year were my first three events I did.  I know after those event I was basically racing to train and that is where I went wrong.  Instead of doing things to improve I was just maintaining and as the year went on things slowly trickled off. 
So now with a refocus of what I want to accomplish next year and a new plan to truly improve my run....I'm ready to tackle the winter training season head on.  First event will be DC rock n roll full marathon in March.  After that it will be a smaller amount of races at longer distances.  2014 will get me my last two stickers...then 2015 will be the run for a legitimate shot at qualifying and performing well at nationals.

2013...That's a Wrap

It has been a fun year for a lot of different reasons.  We are settled into the DC metro area nicely and have no intentions of leaving.  My son is in school and loves going there and we couldn't be happier with what it has done for his little personality as well as seeing him grow in what he knows.  The lights are starting to shine brighter for 2014 as it approaches with work and school and everything else going on in our lives that keep us busy.

As for The Every Man Triathlete aspect it was an up and down year but what a ride.  I started the year off with an age group win at Westfield's Sprint and ended it with a decent showing at Waterman's Half Ironman. All the races in between have been good and bad for many reasons, but I am glad I did each one of them for one reason or another.  Raising money for a good cause, meeting training partners and friends along the way, and bettering myself as a person I feel.

Waterman's was a really good time.  There were only about 200 competitors on a very dreary and rainy mid-atlantic morning at Smallwood State Park.  The swim was chilly but not unbearable and the water was choppy.  It was a two lap course around Lake Matawoman which had some challenges but overall a fun swim.  The 56 miles of country bike course was gorgeous but also changed the outlook of the race.  At mile 40 I blew a tire and was forced to stop and get some patch work done.  Around mile 44 I looked down and saw it was nearly on the rim again so had to start over from scratch.  I managed to limp it back in after that to transition and it was almost done by the time I got there again so that was definitely 40 minutes of my bike I wasn't hoping to have.  The run was great.  A three lap half marathon around Smallwood State Park.  The run had some challenging hills but made up for with some very nice terrain to run when you got off the roads.  All in all I am glad it was the race I ended my year with and it definitely showed me where my weaknesses and my strengths are.

The goals for 2014 and 2015 are set in my mind but I will keep them to myself as for the end road for both those years.  The one thing I will tell you is that I am ready to RockNRoll again...This time, DC style!!  :)

70.3!!!

8:00 am tomorrow the horn blows and swimmers start.  This will be the final race of the season for what has been a fun year of endurance sports.  The weather looks gloomy which will actually make for a good run day.  It's supposed to rain all morning so the bike portion could be tricky.  Guess I will just show and see how it all goes!

Saturday Ends this years journey

As the rest of the triathlon world focuses on Kona for the Ironman world championship on Sunday, I will be competing in my first HalfIronman event down in Marbury, MD.  Watermans Half has been where the end of the road for this season has been set.  It has been a lot of fun this year and so I have decided to end it just that way.  I am going to go down and  have fun with it.  I don't want to worry about my times and worry about how fast my splits are.  I will of course try to do my best for personal reasons but just finishing in a respectable time will be all that I am looking for.  The weather isn't looking good for the event so the morning of may decide the fate of my season's end but we will see.  After HalfFull yesterday which was a blast, I am excited to hit the end of the road for this year.  My next goal isn't until next march when I will tackle my first marathon and after Philly I know there is plenty of work to be done for that one.  Thank you to all who have supported my adventure this season and I hope next year will be just the same!!!

A Rev3 weekend!!

Well its Friday...two days away from Rev3's HalfFull triathlon.  Olympicish distance (6.5 mile run) and basically it will be the ultimate brick workout in prep for the final event of the year...Waterman's Half Ironman distance on the following Saturday down in Indian Head MD.  The same runcl course that tore me up back in July at General Smallwood Olympic.  This time I get to run the same course...TWICE!  Should be interesting.  I have been feeling a lot more fluid in the water and my runs this week have felt better than they have in a long time.  Hopefully that's a good sign.  It will be a good way to end the year out.  I will have accomplished my 13.1 and my 70.3.  Then I can take the winter to regroup...regenerate...and plan for bigger races next year!

Ahhhh, Friday

Another busy week down and another Friday has arrived.  This has been the week of tedious tasks at work, nothing with a major role or purpose but enough to keep a guy busy.  At least it makes the week go by fast.  After a decent set of workouts yesterday I decided to take this morning off and rest and will get a nice run in over lunch.  Planning on hitting a route off base that I haven't done in quite a while.  A nice change of pace I guess you could say.  Looking forward to a weekend though to get to spend some time with the family and regroup for next week.  Hope you all have a good weekend!!

Back in the right mode

All of the life changes going on in our house right now are catching up to us in the form of a three year old.  With my wife working a new job now and me working a part time job on top of the military he is seeing us less than usual and apparently less than desired.  I can imagine for him its hard to really understand it all and he isn't quite to the point you can fully explain things to him.  He did however get tested for his learning abilities and knowledge yesterday and the results confirmed it...he is a little evil genius. :).  We are going to have a good daddy and munchkin evening tonight with some cello lessons and followed by a good dessert. 

Now its time to get this mornings swim/run brick kicked off!!

It's Been Awhile

After Nation's I took some time off from writing on here.  The event as far as a participant went alright.  I had a great bike, not so good swim and run.  The training leading up to it was not up to par of where it should have been I guess.  It will go up as alright experience.  The event as far as spectator was horrible.  For the first time this year the race was close enough to home that my wife and son were able to come down  and see me finish, as well as my dad being in town from Kansas for the finish line support.  All this was awesome however after wading around the chaos for over an hour my family finally found me about 3 minutes after I crossed the finish line due to the fact that non of the volunteers and staff there could answer the simple question of "how do we get to the finish line".  It was horribly set up and way to crowded to handle.  With as many participants as they had they should have expected it.  Not to mention all of downtown DC was shut down because of it.  It was so hectic cyclists and runners constantly had to dodge spectators as they crossed the roads that we were running and biking on.  At some points it was a little to dangerous to be allowed.

After that I went up to Philly and "Rocked" my first half marathon.  It was slower than I anticipated, or hoped it would be but it was an awesome event.  Great Expo, Great staff, and Great post race accommodations, not to mention the location was fabulous.  The course was rolling but nothing to crazy to climb.  I ran my first 8 miles to game plan and gassed a little bit between 8 and 11.  After that the sound of the crowd just kind of pushes you through the finish line.  I will shave time off for my next distance run for sure with better training for the distances but overall I was really happy with the event and the weekend in Philly.  Plus the cheesesteak was worth the drive!!

Light week for Nation's!

As nation's approaches this week has been a light one.  After a good 9 mile run the other day to get Philly on my mind I rested for this week.  Tomorrow I will get a nice swim/run in to loosen things up then some good dynamics and stretching on Friday and Saturday. 

It's a busy week with my promotion exam tomorrow and my father coming in Friday.  Not to mention starting to look for schools for the kiddo and myself, my wife is in another tough term for her masters degree.  I swear if our lives slow down it will be too boring for us to survive. :). Happy training!!

A week out!

Nation's is a week away and thus starts the 4 big events of my year as far as endurance sports goes.  I'm looking forward to it.  Went out on Friday for a nice 9.5 mile run and will try and repeat it again tomorrow with 11.  After that it is a couple minor pool swims and a couple little runs to.keep the joints loose and ready.  DC and Philly....here we come!!

The goals we set are to better the individual!

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Check out my new fundraising campaign.  Pass the word!!!!

Another week closer

As the four big events of the year for me get closer, I realize my tow months off from competition went really fast.  It doesn't seem like it was that long ago when I ran Smallwood tri.  It's been a fun summer this far though.  The beach house with my wife, son and her family...the triple digit days that made me remember how fun a mid-atlantic summer can be...and now my kiddo back in school and him being one of the older kids.  It's been a quick summer but a fun one. 

I'm getting excited for my dad to visit.  We always have a good time when we are together and I love watching him get to be grandpa.  It's a little over a week away now and with advancement tests right before that time is not going to be slowing down anytime soon I'm sure.  It's going to be Halloween before we know it. 

Happy running all....enjoy the final weeks of summer and make sure you get those final events of the year in while you can!

Back at it!!

Been training hard again this week and its easy to tell I was off for awhile.  Back is sore...hamstrings are sore....abs are sore...but it feels good.  :).  Two hard weeks then a maintenance week and Nation's will be here.  Looking forward to it for so many reasons.  Mostly because my father will be in town for it.  I love getting to see him interact with the kiddo. 

Also really excited cause I will have a little fan fare for this one.  My wife and kiddo, along with my dad will be there when I come across the finish.  It's always cool to hear those cheers when you are brutally tired and coming down the stretch...its even better when you know who some of those cheers are!

Getting Close

Roughly 2.5 weeks left of training for Nation's and Ultimately the same amount for Philly.  After what turned into a long week of work and being sick, I am definitely behind the curve of where I wanted to be at this point.  That means over the course of the next two weeks it has to be hit hard.  Two a days for sure and have to squeeze in a practice half marathon somewhere.  Not at all impossible...just right timing.  Pretty much back to 100% at this point so that is good and makes it Mich more doable.

Talked to the Team in Training folks and the lead coach for next years spring and summer teams.  I am going to help.out as assistant coach for the teams and really looking forward to that kicking off this fall.With a much smaller schedule next year it will be slot of fun to do that.  I enjoy teaching/leading/mentoring a lot and it will be really rewarding.  Not to mention the team I will be working with is doing Columbia Tri so that will be fun to go and root them on at. 

Alright September and October...I set you up each to be very difficult...now its time to see if I can handle you!

Not any worse, not any better

So I still think I'm getting sick.  I feel exactly the same as I did yesterday.  I'm not any worse than I was so I will take that.  Maybe I can keep it at bay until it passes anyway.  Plus I would rather be sick now and not in a month when life speeds up tremendously.  Looking at four events in six weeks and on top of that my dad coming into town during nation's...a nice weekend planned for Philly...and of course the goal for the end of this year, my first half ironman in Oct.  So ya, I will be more than happy to have a touchy throat and and a little sniffle right now. 

The love of a pre-schooler

I love my son more than life itself.  He is so much fun and to see the world through such innocent eyes is probably the most rewarding part of being a parent.  He is old enough now you can see all your quirks and mannerisms that he is picking up from me and my wife.  He says the craziest things when u least expect it and trust me, they do hear everything.  When u least expect it he will repeat something at the worst possible time that you didn't even know he heard.  Haha. 

So son, I love you with all my heart, but why do you have to be a little disease factory.  Woke up this morning with congestion and a pretty rocking sore throat.  Haha. Oh well, I suppose I won't hold him totally responsible.  ;-)

Yesterday was a good day back at work.  Course for some junior sailors kicked off and is going very well.  Love this time of year for the simple fact that training these guys is so much fun and so rewarding. 

Managed to knock.out a 1500 yard swim in the morning and a nice quick two mile run at lunch.  Gonna wind up today with some crossfit and core work and try for a 3 mile slow jog today. 

Let's get tri-ing!

Back to life

Vacation is over.  Back to the daily grind.  It was so relaxing and so much fun being off for the last week with my wife and son.  It's so cool getting to see the world through a three year old's eyes.  The beach was great, and the beach house that her family rented for all of us was awesome...cramped at times...but terrific. 
Now its time to get on the train...hit the pool for a good quick 1500 and start the week off teaching and facilitating a course all week.  This is the part of my job that I love.  It's like training.  The progress can be slow in some areas and fast in others and its so much fun to see that growth throughout the week.

With four solid training weeks left before Nation's I am definitely goingto be working on the runs.  I know my swim isn't going to be great as I just havnt had the time to dedicate to it but my running even on vacation is getting better each time.  Nation's is going to be the test on just how good my run can get!

Last day :(

It has been a long week at the beach.  Some nice days...some rainy days...but all in all a nice week away.  Spent a good portion in the sand and the surf.  We went and toured the boardwalk one day and saw the cute little towns on the Delaware coast.  The kiddo in true pre-schooler fashion is fighting off a cold.  He is a resilient little guy though and is determined to be in the sand for the final day here.  It's always nice to get away and try to avoid extra dislike for the families you are sharing space with, buy I'm ready to be in my own home again with my own stuff.  I managed to get in a few decent little runs and planning on a nice ling one today on the beach.  I am a month away from nations and 5 weeks away from Philly half marathon.  Looking forward to them both.  My dad is planning on flying in for nations so that will be a good time.  The next three weeks are nothing but training and and studying!!  Let's go get it!

Just another day at the beach

Had a great first day of vacation at the beach.  Got up and had a nice breakfast with the wife and kiddo.  Went and got a coupme basic groceries and then off to the beach.  Spent a good couple hours of plating in the water then digging to the center of the world, at least in the mind of a three year old.  As the beach day started to close I went on a little jog along the beach for about three miles.  Was so relaxing even with thousands of people around.  Just a nice jog listening to the sound of the water and running through the surf.  It's such a great place to go run.  Tomorrow we are starting the day off at a fancy gourmet donut place. :). I'll let ya know how delicious it is!!

Rest day

After a good week of being very busy at work and still getting in some really good quick workouts it's time for a day off.  I need to get a lot of things done before my vacation starts today so I will skip the workouts and make sure I'm ready to hear out on a nice week off with the family.  Really looking forward to a week at the beach since its not right down the road from us anymore like it was in California.  The kiddo is ready to build sand castles so I'm sure my engineering skills will have to step it up some.  I will get some good runs in while off though.  Is like to hit my 25 mile goal this up coming week that I was planning for while in Portsmouth a couple weeks ago and didn't get.  See it I can make it work this time. 

PR - brightens any day

This week has been a little bit stressful with work.  As the days go o. The less stressful it gets so hopefully by today it will just roll nice and smooth.  On a bright note from yesterday I set a new 2 mile PR on my run at lunxh with 14:34 over 2.1 miles.  Getting that pace under 7 min is getting close.  I was wondering how hard I needed to push in the real world as opposed to the treadmill where keeping under 7 is easy to control.  I think I found it.  Pushed harder than normal up the hills.  Really let my body go on the downhills and just let gravity do its job and then on the flats I just kept my legs moving with good long strides.  I could have gone farther and might try doing 4 miles today and see how close I get to the same pace.  Not sure I could hold it much longer than that but it isn't far away! 

P.S.  vacation starts tomorrow. :)

Race Pace till Vacation Pace

It's frustrating to get on a treadmill and go so much faster than I do when on the road.  On a treadmill you control the speed of the ground and can make yourself break that speed threshold.  I just have to make myself do that when the only thing I have control over is how fast I out one foot in front of the other.  Looking forward to vacation next week.  A nice week of sun and sand with the little family will be a lot of fun.  Ever since moving from California we have yet to really be to the ocean.  Last weekend we went to a little beach in Maryland and the kiddo had a great time collecting sea shells, see crabs, and trying to give us a heart attack with his fearlessness in the water.  Really looking forward to it.  :)

At least it isn't Monday

I knew when last week ended, this week was going to be slightly stressful.  Luckily with the help of some really good co-workers and a class filled with good students yesterday went pretty smooth.  Today should be a lot better.  I am going to go.with the philosophy I used while I was in Portsmouth a couple of weeks ago.  I am going to focus on good core strengthening and body weight mechanics in the morning with a good solid cardio session in the afternoon.  Yesterday I had a good cardio day.  Did a quick two mile hill run in the morning and then followed that with a good spin/run at lunch.  My big thing right now is diet.  Having a hard time keeping the snacking down in the evenings again.  Will try tonight to really get back in a good practice of a decent little snack before bed...luckily I'm running out of snacks and with a vacation to the beach next week we are holding off on serious groceries.  :). That should help.

Busy weeks wear ya down

It's been one if those weeks.  Two finals for school...my wife and kiddo are fighting being sick...and work kind of tossed a big one on me.  The stressors can mount up.  Realized this morning (as I overslept) that no matter how high the stress mountain gets, you can climb to the top of it.  Did pretty well on both finals...kiddo is getting better (my wife is still battling but I think on the better path)...and with the help of a great team at work we are getting the big issue worked out for next week.  I won't sit here and act like I'm anything but extremely happy today is Friday, but I'm ready for a couple of days off.  Really liking forward to the week after next for our trip to the beach...we all need a break from reality.  :)

Rest day.

Today I took a rest from intense workout.  Went in this morning and did a lot of stretching and core conditioning with very little cardio.  I think maintaining a five day workout routine every week is important but I used to take Wed off and workout on Saturday or Sunday and felt the results were a lot better.  So let's try that theory again and see how it goes.    Now its off work and on to home where my house hold is in sickness doom.  My wife has an upper respiratory issue that is taking its toll and the little one is sick too.  :(  hopefully we can knock.these bugs out pretty soon and get back to the normal life before the weekend gets here. 

Holding Pace

Did a nice 3.6 mile run today on a trail that I try and run at least once a week.  It was a decent pace and felt like I  was holding a good time most of it.  I am trying to make sure a couple times a week that I really push to run the pace I want to maintain in races.  With Nation's a couple months away I would really like to get my race pace to under 7 minutes.  Really incorporating crossfit style workouts into every week at least three times a week.  This morning was a good 45 minutes of circuit style training with continuous movement.  I am hoping it will help lean things out and speed both my run and my swim up a little bit.  That elusive 25 min olympic distance swim is out there and I want to make sure I get there in the next couple of months.

New brick

1.2 mile swim...quick change and a 3 mile run.  Felt good getting back into the brick mindset and it was definitely a confidence boost to post a 20 minute 3 mile time.  Swim time was pretty slow at 35 minutes but after a 10 day lapse in swimming and not really focusing on sleed in the water lately I was ok with it.  I will definitely be keeping that lunch routine around.  Maybe later this week I will even up it one and throw a 15-20 minute stationary bike in the mix.  With two months to focus on things until nation's...I know confidence in conditioning is still my biggest obstacle!

Home sweet home

After a week on the road its nice to be home.  Got some good work done and managed to get some good workouts in.  Ready to spend time with my little family :).

Nutrition is a must when the heat goes up

Yesterday I went to a great trail for a good run and gassed out way earlier than I planned on.  There are a lot of dangers running in the days of 90+ temperatures.  Sun exposure and dehydration being the the top two up there.  Yesterday I learned the hard way.  I needed to have more water in my system to be out there running in that.  It didn't help that the trail I was running, while a gorgeous run, was surrounded by trees on the side and open on the top.  Total sun exposure and absolutely no wind flow helped lead to the run being cut short.  A lot of times I would have just pushed through it.  Had there been more shade cover on the trail I might have.  But with that sun beating down I decided it was best to call it a day and wait for another chance on the long run.  Today I took the morning off from working out to let some muscles rest and plan on heading to the beach to run today.  I am hoping the windy conditions will make for a little bit cooler run because the temperatures are not going to fall any today.  Whether you are training for a marathon, Half-Ironman, or a 5k, be safe in your goal achievement.  KEEP TRI-ING!

Gorgeous trail!

If your are ever in the Chesapeake Va area and want a great run, go to the  Dismal Swamp Canal Trail.  It was a gorgeous run and I will definitely do it again before I leave Portsmouth.  If you come in July...hydrate.  3.5 miles did me in today but like I said...I will be back before the week is over...count on it!

Alternate Site/Same Results

So being out of town for a week gives me the chance to mix up the training quite a bit.  I am in a hotel but it is on another base.  Luckily for me they have an outdoor TRX area right across the street.  Went out this morning and did a decent crosstrain workout.  It ended with a mile of running, 16 TRX and body weight exercises and 3 rounds of "F" drills.  Got off work early enough today so going to enjoy the AC for a few more minutes then its out to hit the road for 5-6 miles.  Really trying to focus on diet and this week.  Got all my healthy snacks and food in my little kitchenette, now to just avoid the fast food places at the hospital we are working at!

The ever elusive alarm clock

It does happen from time to time.  4:15 is early as hell.  I remember it going off and me hitting snooze once.  Next thing I know its 4:58 and my training partner texting me asking if we can meet in the gym since it was raining.  Not gonna make the 5:06 train waking up at that time.  Haha.  Still have time to bust out a good 3 mile or so run on the treadmill before work though!

New mix of tricks

So with a little bit of reading its easy to see why I plateaued so much on my swim and my run.  I havn't seriously changed things up with my conditioning in a really long time.  Even my core workouts are generally the same exercises over and over. 

It's time to add some different elements to things.  I was progressing a lot more when I wasn't swimming everyday.  I was adding a weight routine in twice a day and doing a lot more brick workouts in thr past that I havn't been doing recently.  Time to fix the mix....crossfit is getting permanently put back in along with a good three trx workouts a week.  A must from here on out is yoga a couple times a week as well.  Not only will it help stretch muscles and ligaments out...it will also help heal things faster.  I WILL cut that 2:30 time at Nation's....its not an option at this point!

FINALLY back in the swing of things

I was able to finally get my morning routine back to what it had been a few backs.  I got in nice 3.8 mile timed run which was about a minute and a half off mark but I was still happy with it.  Went in and did a good round of plyometrics and crossfit with a guy from work for about 45 minutes after that.  With our big move at work almost complete I am definitely heading to the pool today at lunch.  Planning on getting in a good 60 minute pace swim just to get the muscles charged again and ready for it.  After Smallwood on Saturday I do know next week I need to get back into my old training schedule for my swims though.  My wife bought me a good swim workout book for my birthday I was using and got away from.  Next week that thing is coming back into the mix for sure.

Reconditioning starts today

A new week..a new training plan...a new (previous) training partner.  After a reality check on Saturday I realize I need to get back to the physical and mental readiness I had in May.  Put my diet back together and spin some things into my training that need to be there and that will be the steps I need to put me back.on track.  The two months I have until Nation's Triathlon is very much needed bit is also important for not only me but for something we are working on at work.  I have wanted to out together my own team since I moved back to the mid Atlantic and its time to make that happen.
Slow hill work for this morning and slow paced form swim at lunch.  :-)  

General Smallwood report

So General Smallwood was interesting.  It was easy to tell the it was going to.be warm and muggy out.  However when the water temp is the 85 region...you know the weather is up there.  The swim started good and I felt better about it than any swim yet this year...so for a 32 minute swim time I was kind of shocked.  Oh well.  T-1 was good.  3 minutes and change but it was a pretty long run to transition from the water and I was quick in getting on the bike so it seems to be about par.  The bike was real good.  Very Rolling course and I utilized it well pulling a 1:13 minute 40k bike.  Now to the run.  A two loop route that had some hills...long hills...they never ended it seemed.  I passed the finish line on the first lap at 22:40 and was thinking finally I was gonna get my 10 k under 45 minutes.  Not the case.  The second lap of those hills did me in and with the heat I gassed out pulling a 31 minute second 5k.  Cramped tired and drained I finished in 2 hours and 44 minutes and 9th out of 14 in my age group.  Was a rough day.  I'm glad I have two months off until nation's tri in dc.  Time to refocus...regroup...and reconfigure my training.  Thanks for the gut check Smallwood...I will take the course back in October on the Waterman's Half Ironman!!!

Game time!!

Transition set...chip on...waters hot....let's do this General Smallwood!!

Pre race prep

General Smallwood is tomorrow.  I'm hoping for good weather and not this crazy rain then sun then rain again we have been having the last few days.  Water temps are over 80 so for second race in a row we will be without wetsuits.  I prefer it that way so I was glad to see the temp rise.    Of course I will keep it in the car just in case.  Course is supposed to be flat and fast for both the bike and run.  Guess I will fond out if my hill prep run will pay of when I don't need them as much.  Will let you all know how it goes. 

Crosstrain!!!

Back at the morening and lunch workout which means I can focus on more than just swimming/biking/running...this morning I am going to get in some good yoga and stretching and follow that up with a good trx workout then possibly some rowing.  I have to do a practice physical assessment for.the navy at lunch so that kills my plan to swim today but some pushups, situps, and a good fast paced 1.5 mile run will do me some good as well.  Looking forward to the race out in Indian Head on Saturday but lore so looking forward to a long weekend!!

Twice as hard again

Back to working out twice a day a again.  I liked the routine of the last three weeks.  It was nice getting up and eating breakfast with my family every day.  I really liked taking my son to school.  But with all back to normal routine there is no reason for me not to go back to 2 adays. Gonna hit a nice long run this morning and a good swim at lunch.  Olympic distance race on Saturday so gonna stay focused on those distances.  Hoping for flat and fast!!!

Smallwood approaching

A week away from my last race for two months.  Gonna try and hit General Smallwood really good next Saturday. 
I know the bike and run are a lot flatter than my first few races so that is a confidence booster.  On top of that, it is a smaller race with less entrants than a big name race like Columbia.  The training is in there and the times are good.  I am just hoping I can put them all together for a good race.  I felt good last week about hero's and still came in 8th.  I'm not upset about that but was really hoping to get to the podium again.  If it happens, great...if not just make sure I give 110%.  I plan to take a couple months off to focus on life in general.  Spend some extra time with family and just unwind as September and October are going to be busy ones. 

September 8th - Nation's triathlon
September 15th - Philly half marathon

October 6th - Half/Full triathlon (olympic)
October 12th - Waterman's Half Ironman!

Those two months off are also to prepare specifically for those four races.  :)

Working the Swim Drills

It's always a good thing to mix up routines when it comes to working out.  Your body gets to used to the same thing over and over again so that is never good.  This week with only 5 workouts on schedule I decided to focus on one day of long run, one day of row/bike/run and three days of good swims.  I started using hand paddles and have noticed already they are helping, at least with my form.  I was trying to keep my arms to straight before and that was limiting body rotation.  Using the paddles helped me see how much more rotation I can get (and with that momentum) if i curve my arms under my body.  Lesson learned...don't always trust that it works for him...it will work for you.

Mid-Atlantic Heat

So I remember why when I was doing 2-aday training that I changed it up to swimming at lunch.  Holy cow it was hot out today.  Ran a 5k out from work then did a nice 5k training run on the way back (sprint work and station work  along the trail).  I hit the pool yesterday and did a nice 2500 yards of random work with hand paddles and lots of kick work.  The hand paddles are going to work out nicely I think.  I was never a fan before but now that I know a proper form for swimming they seem to really help focus on turning and rotating in the water.  Not to mention build up that endurance.  Holy cow they will tire your arms out in a hurry if you use them correctly.  I think tomorrow is going to be another swim lunch :).  2-adays again next week up till Wednesday then will slow it down again as I have General Smallwood Olympic on Saturday.  Be a fun way to spend a couple hours of a long holiday weekend.

Celebrating Hero's Update

Sunday was one that I really enjoyed! The race went about as well as I planned for.  I decent swim...middle of the pack which is where I like to stay.  A decent bike which I was happy with since it was the first race since changing the whole system around.  I definitely felt a lot better with the new areo set up.  I pushed harder on the run than I have in the past and it paid off.  Overall I finished 8th in my age group and I can be happy with that.  At the time when I checked the results on site before  leaving they had me 8th out of 48 in the 35-39 age group.  I know I passed two in my age group on the run and with the way I was riding I am not sure how many I passed on the bike.  It was a good race to gauge if the training has been paying off and I would say it has.  I have been focusing more on my run lately and realizing it isn't the ability to do it holding me back but the mental aspect of knowing I can go harder.

The results are not working from Tri Columbia right now so I can only go off what my watch says.  T2 was messed up as I forgot to hit it getting off the bike but that isnt a big worry.  It was  a good transition.  So the times were as follows.

Swim; 20:33
T1: 2:09
Bike: 48:41 (about 47 due to forgetting to stop it for T2)
T2: :23 (not quite, more like 1:30)
Run 25:48

For an overall of approx 1:37:36.
When the official results are released I will repost if they are that off but I think that is about the right amounts of times for the most part.

All racked in

Bikes all set up in Columbia.  Didn't feel like it had been a month already since Columbia Triathlon.  It's supposed to be gorgeous weather for it tomorrow so hopefully that holds up.  Water temp is 80 so no wetsuit bit that hot of water will keep ya nice and loose anyway so lookin for a good swim.  This bike and run are just short enough that I am going to push as hard as I can the whole time.  If I blow out before the finish then I know I should have held onto reserves better.  Haha

Check it out!

http://www.gofundme.com/3clwes

A goal met

So I was checking my email while waiting for the train this morning.  I saw a no reply email from USA Triathlon and figured it was the weekly here are your tips to thrive off of and events we have going on email. I then started reading it and it said....

Congratulations Evan Zilliox. You have qualified for the Olympic-Distance race at the 2013 USA Triathlon Age Group National Championships on August 10 in Milwaukee, Wis., after finishing in the top 10 percent in your age group at the The Westfields Sprint Triathlon. 

I was sorta shocked and kinda in awe of it.  To say I didn't plan on qualifying for nationals my first true year doing triathlons would be an understatement.  Not really planning on being able to go but at least with this I know I can do it if I set myself to it.  Next year I will definitely be trying to repeat this and maybe plan on going up there and see how I can do against a field of the best in the nation!

Last Brick till race day

So with Hero's this weekend I wanted to get one last brick workout in for the week.  Did a nice Row/Run in the gym with 15 min on each.  Focused on going all out for both since it was short.  I got to workout with an old team in training alum so that is always a good thing.  It's nice when you have someone to swap ideas with and just interact with when  you work out.  Tomorrow we will go out for a light jog and focus on hitting some hills for a couple miles but nothing to serious.  Then Saturday its wake up and get prestaged.  I wonder what goodies will come with this one.  Columbia had some cool swag so hopefully this one is the same.  With the odd distances on this one (.6 mile swim/16 mile bike/3.4 mile run) its hard to gauge a target time.  All I know is with a shortish swim as such I can push a little harder than I would at .9 mile distance and with half the run of an olympic I am going to really push myself there.  It's just pain. :)  Will post some more as it gets closer to the race and definitely post race results.

P.S.  check out the sweet fathers day gift from the wife and kiddo

Good days feel just that!

It's amazing how a good productive day can make you feel.  Started it off by setting up and finalizing two curriculum reviews for the navy.  Went out and set a new personal record on a routine run that I usually do one a week (26:57 for 3.7 miles).  Finished it up by staying behind at work while my co-workers went out for an afternoon of fun and finished three quizzes for one of my college courses.  A lot more homework to do tonight bit after today's events...the marketing teat tomorrow doesn't have me worried near as much.  :). Thumbs up for good days!

Feeling Ready!

I was a little worried about Hero's this weekend until yesterday.  Had a great brick workout of rowing and running at lunch.  Will see with a little bit of rest this week how I do on Sunday.  This will be a new way of going at it because normally I hit it really hard until Thursday, take Friday off, a very short ride and run on Saturday to stay loose then race on Sunday (if the race isn't on Saturday obviously).  This week will be quick workouts getting in what I can, where I can. After yesterdays workout that I only quit because I ran out of time I feel like this might work and may be the way I take the week into a race from now on.  Happy hump day to all and keep putting the rubber to the road and making waves!

A couple days off-a couple to go

So after a great day off because of the kiddo not having school its back to the grind.  Its been a nice check in reality over the past week on what is really important.  1. My family!! Without my little dysfunctional (functional) family my life would be empty.  2. School!  As a 35 year old I see now how important if is to get my education to show my son it can be done and that it doesn't have to be as hard as his father has made it.  3.  Health!  I got into triathlons more as a health benefit and that's what its all about.  Knowing at 50 I will be able to play a game of pick up ball with my kid.  4. Career.  Good bad and indifferent I have to make the most out of the time I have given to the US Navy.  With that being said, I look forward to getting back to the hardcore training schedule I had but I won't rush it.  :). On a more fun note....hero's is Sunday!!!!  Can't wait for packet pickup and pre rack on Saturday.

Fine tuning

Took the bike out for an actual ride yesterday to get a feel for the New aero cockpit.  Did about 6 miles and then pulled it into a park and adjusted some things.  The brakes are gonna need some tightening soon but will work for next weekend.  The rear derailer needs a tiny turn as its still jumping from time to time when on the 11 ring.  If I have to though it will ride just fine next weekend at hero's. 

Gonna spend fathers day with my wife and kiddo just enjoying the day.  I think I will go get a nice run in this afternoon bit that will be about it.  Hope all of you have a nice fathers day and make it a good one!

A week of change!

After getting to spend this last week staying home in the mornings I've come to appreciate my wife even more.  Everyday I can see why she is in a rush in the mornings to get the kiddo to school and get herself to work. 
I have had to change my workout schedule and glad I did.  I like getting up with my son in the morning.  I won't ever have these times like this again.  By the time I am out of the military he will old enough he is probably driving himself to school.  LOL.
Not to mention he is a workout all in himself.  Haha. 

Training weather

Moving back to the mid-atlantic, there is only one thing I miss about California.  The perfect training weather.  It was always a good day for a ride and run in so cal.  Yesterday after getting off of work early I came home and decided to go for a run after my wife got home and the kiddo was taking his nap.  I got just shy of two miles out and was keeping a good pace when the clouds started looking a bit to intimidating.  Cut it back and came home to the tune of 3.3 miles in a respectable 24 minutes.  No more than I got home the skys opened and it poured.  Good timing mother nature...it was appreciated.  Brick work for lunch today. 

Couldn't do it

Woke up this morning at 440...went downstairs and grabbed a quick snack then changed into my running clothes.  From there I convinced myself that I didn't need the scheduled 4 mile run I had planned.  I knew I would feel guilty about it and did it anyway.  Haha. Will have to make up for it at lunch along with a nice 5 mile run tomorrow morning.  You know...as punishment. 
:-)
One of the old TNT alumni that both works at the same military treatment facility are gonna hit the pavement a couple times next week.  Makes me even more excited for July to roll around when I will start working with team in training as a volunteer coach.  It is such a good organization and those who do it really put in that honest effort.  It will be fun.  Hopefully I can help them out and make them feel more confident come race day. 

Still workin 2adays

Got up this morning and did a nice slow paced two mile jog before the kiddo and my wife woke up.  It's a nice change of pace getting to stay home and get him ready for school.  The itch for a race is getting more and more and I want to hit it as hard as I can this week.  Next week I will focus on just keeping balance in all three disciplines and being loose for next Sunday.  The field for hero's has grown considerably in the last few days so that's got me a little nervous.  I know if I have a good swim and run I could still shoot for the podium bit the goal is going to be a top ten!  Time to get it done!

The long run

It's like my body knows when 6.2 miles has hit.  I've trained for that distance for so long that once I hit that point my body takes a plunge.  Almost to the point it feels like it shuts down.  I was running in heavy rain yesterday so I can blame it on that...or I didn't get in good nutrition for the morning either so we can go that route.  Both of those excuses are just that though I feel...excuses.  I have to start going back and retraining my mind and body for 13.1 and eventually 26.2.  Not only for ironman distances but also because next year I plan on adding a lot more long runs to the schedule.  I want to focus on about 6 good triathlons for next year and 6 good half and full marathons.  It's all going to start next march with the DC marathon.  So I guess for the thought today...break it down and build it back up!

Another Goal

Just put in the registration for the Philly Half marathon in September.  That will be a good time not only cause the rock n roll runs are always a good time but also since about three weeks after that I have Waterman's Half Ironman in Maryland.  Not too worried about the 13.1 at the end of it but it will be good to see how well I can pace myself.  I am going to shoot for 100 minutes even as my goal time and see how close I come to getting that.  Philly is a flat run so should be close.  We are going to make a big weekend out of it with some friends and take the little ones up with us.  Philly has one of the best kids museums in the country from what I hear so that will be fun.
Today starts the three weeks of my wife having class on campus in Baltimore.  Workout schedule has to be altered as now I can't train in the mornings.  I was a bit worried about that but I don't foresee it making to much of an impact.  I am about as trained up for Hero's as I can be.  Will focus on good long workouts the next two weeks at lunch and then I am going to try and put in a nice ride and run this Saturday morning.  Happy training and good tri-ing!!!

A high flying birthday

You only turn 30 once.  It should be a momentous occasion.  So myself and two of her good friends took my wife for trapeze lessons.  We had a blast.  We are all a little sore today in New places.  It was a great time.  Two years ago I would have never been able to do that.  It was a great time and I hope it was a memorable birthday for my gorgeous wife. 

A year ago

A year ago I was signing up for my first triathlon.  A dare from a friend of mine that in some ways changed my life...physically anyway.  I always thought it was a crazy sport.  Why do all three of these exercises at one time.  I was good with just doing some mud runs here and there and calling it good.  Since then I'm in the best shape of my life...I don't have to worry about my bi-annual weigh ins for the military...and I have become someone who loves to run. So for that triathlon....I thank you.  Two runs today.  :-)

Right in the swing

Nice 3.5 mile run to start the day followed by a good 30 minutes of stretching which was definitely needed.  Then did a nice 2000 meter pace swim at lunch.  Was going to do 3000 but feet started cramping up.  Staying on diet and really getting ready for heros in a couple of weeks.  Nutrition is a key ad I plan to push harder in this race than I have yet.  I really want to compete for the age group podium of this one. Hopefully knowing the terrain after Columbia will give the upper hand.  Keep hitting the hills!!

Happy Running Day

I was hoping after a good sprint work swim yesterday and another good TRX workout this morning I was going to be able to skip the pool and go for a good long run at lunch to celebrate running day.  That wasn't the case.  Had to run home to take care of something this morning then when I got back I learned I had a conference call at 1100.  Time to make a bad situation into a good one.  The 7 plus mile run I had planned on which would have taken the better part of an hour is now to change.  Instead I focused on a nice hilly 2.5 mile run.  It might have only been 20 min long but at least I didn't miss Running Day!  I will make up for it tomorrow morning and log that 7 miler then.  I mean come on now, we all celebrate christmas on odd days and birthdays hardly ever get celebrated on the actual day....running day will have to shift to the right one as well for this triathlete.  Celebrating Hero's needs to hurry up and get here....getting that race bug again!

The new ride

Yesterday finished up well.  Put in a nice steady paced 2000 meters in the pool over lunch then was able to refuel the machine with some steaks on the grill.  :)  This morning started out with a nice steady 2 mile run followed by a 45 minute TRX workout with my group from work.  Gonna hit the pool again for lunch and focus on sprints today.  I love it when the pool is set to meter length.  I always feel like right when I get into a groove in yard lanes I am stopping to turn around.  This way feels a little more like a traditional swim at least.  Will shoot for 1500 meters of sprint and kick work today.
The bike is ready to roll so thought I would toss a pic up of what a ready made Tri bike looks like.  haha.  Its not the ultimate goal of the true tri bike that I want but I feel I can get a couple of good seasons out of this one. With it set up the way it is (esp after i put the new crank on it) it will be a lot more comfortable on those Olympic and longer courses and I feel now I can stay in aero a lot longer since I won't have to come out to shift.  Hopefully it pays off a little bit.

Weekend Fun

Managed to hit the pool on Saturday.  Of course it was two feet deep and for my sons third birthday party :-). Had a great time and also got to take a little road trip with my wife and kiddo down to a street festival in Occaquan.  Had a great weekend. 
Managed to also get the bike build almost complete.  New cockpit with true aero set up now.  Brakes and bar end shifters working like a charm.  Gonna take some getting used to but did get it out for a quick ride yesterday.  It is definitely a different feel and a little hard to adjust having to up hills and getting the shifting down.  I am gonna really appreciate it though come Hero's in three weeks on the rolling hills of Columbia again.  Now I just have to get that crank switched out and I am set!!

One last thing:

Happy Birthday Boogie!!  Daddy loves you and nothing in the world matters at the end of the day without you!!

Mixed it up

Yesterday I started swimming at lunch and hitting the bike and run in the morning because of the wonderful mid-atlantic heat we are starting to get.  What a difference it made.  I was 50 laps into a 70 lap swim when my calf cramped up so had I had to quit.  I realized two things.  1...I swim way better after being awake for a few hours and have some calories in me and 2...if I am going to keep this up I will have to be content with one cup of coffee and maintaining better hydration!

So we started the day off with a good 2.5 mile run around base in a pretty decent time for the small hills that are here.  They are short but steep.  Made sure I hit the pool for lunch and did a nice 1500 yard swim working on speed then alternate strokes to tweak the muscles into action.

All and all... a decent workout day.

Summer is here??

Well judging from the forecast of 90 today I think its safe to say summer is finally getting here.  Warmer waters for swimming.  No more numb feet from the bike to the run.  Draining temperatures sitting the run.  Can't have it all I guess.  The beat part about the heat is you stay loose...but with that hydration is key.  Maybe cut the race morning coffee in half or.replace it with juice.  Take the time to drink an extra 6-8 oz of water before bed.  Most important is don't pass up the water stations on the course.  The last thing you want is to have a great swim and great bike to fall out in the rum cause of poor nutrition.  You see it every year to one of the top stars in Kona.  Nutrition and hydration are just as important as your brick of the day.  Now back to mine.  30 min speed pace on the bike...10 min max speed on the treadmill.  Hit the pool at lunch. 

Back in the swing

Good day today as far as getting back on track goes.  Back on diet and back on routine.  Managed to do a nice 1250 yard swim with alternative strokes followed by a nice core and strengthening routine this morning.  Then hit a good 3.5 mile run at lunch.  Didn't set a new pr for it but was only 11 seconds off so good to know I'm maintaining pace.  It's a food run to do to get ready for hero's too.  Same distance just about with a good amount of incline and decline in it.  Always feels good to have a good workout day in.the books. 

P.S.  check.out the sweet Columbia finishers badge.  See how many of those I can collect over the next couple years.  :-)

Memorial Weekend

It's always nice to have a long weekend.  After a busy week at work with organizing the Memorial Day 5k at the hospital (which was a success) and having an old friend at work for a conference I didn't get to hit the training schedule as hard as I normally would have.  Taking this weekend to relax and spend time with the family.  Might squeeze a run or two in after this sinus congestion goes away a bit more.  

I think what I am going to focus mostly on when Tuesday rolls around...is the brick works.  I have slacked on those lately.  Good 40 minute rides and 40 minute runs.  I am going to have to be selective with my swim work as I won't be able to hit two a-days for awhile do to personal reasons and not being able to go into work early in the morning for three weeks.  I will just enjoy getting to sleep in I guess and getting to be the one who takes the kiddo to school for a few days :). 

Hero's is right around the corner and I CAN'T WAIT!!!

The Bug

So one of the glories of having a pre-schooler at home....they carry disease like they are a factory for it.  4 day weekend coming up and who gets sick, my whole house.  He brings it home, the wife gets it and then I get it.  That is the usual round for such things...I usually hold it off a couple days longer than her as she is home with him more than I am but it is inevitable.  Oh well...the training must go on.   I am definitely making a couple good runs this weekend and hopefully a nice brick with the bike as well.  I am looking forward to my next Tri in June as I have a month to train for it but also its a sprint....and on a course I just ran (same course but half the distance as Columbia).  I am hoping that gives me an advantage plus I know when it comes to sprints I dont have to hold back.  I have enough endurance to go 110% the whole race and just be wrecked when I am done with it.  Hoping for a repeat of Westfields (where I won my age group) but just hitting the podium would be nice.  Happy Tri-ing!

Rest Is Over

After a deserved day off its back to the work.  With a busy week and a short one with memorial day this weekend...might be a few days of one workout per day.  Gonna make them count though.  Will git the gym this morning for some good back/shoulder/arm work then top it off with the much needed core routine.  Maybe finish it off with a 5k. 
Hero's sprint is less than five weeks away and while I didn't shoot for anything but time goals at Columbia...this sprint has the potential to get me close to the podium...and I wanna be on it!!!

Columbia Tri 2013

So what to say about Columbia.  It lived up to the hype.  Great Swim which I managed to shave three minutes off my time from the last Olympic swim I did.  The bike was a little slower for me, which I expected.  The hills were big and steep.  Overall happy with the time I posted and knew it was going to be an uphill battle for the run, in more ways that one.  The run was  a monster.  Steep inclines and lots of them.  I did manage to keep my pace decent though I would have liked to see it lower, and it will get there.  :)  I went into the bike and run with a plan and stuck with it.  Attack hills!  Everyone has to slow down for the hills.  I am lucky enough that I can power up them better than most it seems.  So I did just that.  I would hit the hills hard and it paid off.  I managed to make up some ground there both on the bike and the run.  In the long run I knew what I was facing going into one of the biggest races on the east coast every year....a stacked field.  It was fun and great race.  I stayed in the top third of the age groupers (barely pulling 47th out of 141) but I will take it.  I just wanted to have fun and see what Columbia was all about....It lived up to the expectations it sets.  It also gives me the upper hand going into Celebrating Hero's Sprint on the same course in June!!

28 min  swim
1 hr 19 min bike
48 min run

2 hr 41 min total time

WAY TO EARLY....

To be this amped up.  Was already pulling into centennial park before I would be up on a normal day.  Looking forward to get this thing going.  Hopefully the weather holds off long enough for us to get through this. 

Oh the weather

48 hours until the next race, and the forecast shows thunderstorms tomorrow and showers on sunday.  Oh joy, nothing better than being cold and wet coming out of the swim than being cold and wet the whole way through.  The temps look a little better in the low 70's so the run might be good in a little sprinkle.  However biking when it is wet is never fun.  Slower times, dangerous conditions, and just the all around discomfort of being wet on a bike for 25 ish miles.  Let the good times roll.  Taking today off to rest up for this weekend.  See if I can avoid all the temptations they will throw at me today.  I am sure there are plenty of luncheons and cakes to be disbursed all throughout the compound.  Hope all have a good Friday and I will be sure to let you know how the weekend goes.  Columbia, its time!!!

The race bug

It's back!!! Was watching a quick video of Columbia Tri from last year and got me ready to race again.  It's going to be an outstanding field with an enormous draw.  That will be a first for me as I haven't ran a race more than about 400 people yet.  It's an in water start for the swim so that will be new too.  Looking forward to it.  I have a couple of goals in mind for the event but keeping them under wraps for now to see how it goes.  This event draws a lot of big names so its all up in the air on where I will finish as of yet.  Just hoping for a better swim and run and I should be just fine. :-)

Little victories

Yesterday was a pretty good workout.  Avoided one of the almost daily cakes that flock to our command for one thing or another just in time to hit the sidewalk for a nice run.  I managed to set a new PR for a 4 mile loop I do around the National Institute of Health doing it in 27:02.
Knowing that my swim and my run are where I need to focus on lowering my times its was nice to see that.  It came from just knowing I can push myself harder.  I learned this at the race in Monticello.  I was tired and sore at the end....but I had more to use. 

Another Race Week

Focus for the week...remember that I am a newcomer to this sport.  Columbia Olympic draws approx 2500 people and knowing I am in the largest and most competitive age group means I have to remember I'm not going to place high every time.  I have a serious drive when it comes to this sport and it was getting the best of me.  I have to remember that this year is basically all practice.  What areas should I focus on more...how can I trim my transition times down...and most important, this is fun.  Going to focus on three good workouts this week, one in each discipline.  Take it easy on Thursday and Friday...maybe a light swim and jog each day just to focus on form and movement.  Go set up on Saturday and more important...HAVE FUN ON SUNDAY!!!

Weekend betwee.

With Monticello in the books and Columbia next weekend....it's nice to have a weekend off.  Did some food swim and run work this week and plan to hit it very hard up through Wednesday.  Thursday and Friday will be lighter days and rest on Saturday since I have to go check in and stage my bike that day anyway. 
Now time to focus on mothers day. :).

Back at it

1500 meter swim to Start off yesterday and a nice run at lunch.  Stayed on base and attacked the small hills we have there to practice momentum control. 
I have realized that I will have to use Columbia as a learning tool and not stress over my placing or time.  I am shooting for top ten and under 2:50 for this one.  I know its a tough course....makes me a little more giddy to get there and see how it goes. 

First Oly Report

MonticelloMan went as well as expected.  31 minute swim but everyone was slow due to cold water and poor buoy markings.  Both transitions stayed under 2 minutes so that is a plus since it was a HUGE transition area.  1:14 minute ride.  Was ok with that for the course.  Was very rolling so it was a lot of fun.  My run was pretty slow and will be hoping to improve on a 48:14 run in Columbia next weekend.  All in all for my first Olympic I took 5th out of 27 in my age group.  More importantly, we raised a good amount of cash for LLS and it was a really fun group of people. 

Tri Season Has Started

So was finally able to get started with some swim/bike/run.  Westfield's Sprint was last Sunday the 21st.  Was a fun race and will definitely be back for next year.  It was a good start to the season.  Even with 35 degree weather for the bike and run.  We will use that to blame the slightly slow bike and run time on.  :)  Swim was good.  A short 300 yard pool swim in snake format.  Passed 4 or 5 people in the pool (not easy to do in lanes but was able to get it done) and finished with a 4:33 time.  A little slow but when dodging lane swimmers and lane ropes, I was happy with it.  Transition was  good.  It was a decent little jog from the Rec center to the T area so I was happy with my 2:22 time there.  The bike course was awesome for a short 6 mile loop (that we did twice)  I could have pushed a bit harder and finished in under 32 minutes but with the cold weather I wasn't disappointed in my 34:00 time.  Now the hiccup comes into play.  Good T2 of 1:50 seeing as no one could feel their hands and feet at this point.  However about 60 seconds into my run i realized I forgot my race belt and bib.  Turn around, run back, get it, and now start again.  25:18 run time should have definitely been about 22:00 but it happens.  That is why this one was the first Tri of the year.  haha.  Overall I had a 1:08 time for the event so barely missed my goal of 1:05.  I finished 12th overall (would have been 7th without the race belt mistake) and won the 30-39 age group.  We will call it a decent way to start the year off.  Now on to MONTICELLO!!!!

The illness issues

So the joys of having a toddler at home, are many....however its like having a little germ factory running around your house.  We are sick again.  Was really looking forward to getting out there and getting a good run in today since I missed my afternoon workout yesterday but it isn't going to happen.  Oh well.  Will give the body a rest so it will heal up good this time and be back at 100% in no time!!!  It's 3 weeks from the race season starting on my schedule.  A nice 10k to kick it all off with a group of co-workers up at one of the best running trails in southern Maryland.  Two weeks later the Tri's begin with a nice Sprint down in Chantilly.  That will be the gut check for the month to follow.  Monticello is two weeks after that and then Columbia Tri two weeks following that.  Both are good Olympic distance races I have heard.  Some good hills on both so will really get to put the spin skills to good use.

Relaxed

So Thursday has somewhat become my off training day during the week.  Went in this morning and worked with a co-worker who is needing to drop some pounds.  Was a good core and strengthening work out.  Loosened Me up for the day after the 2500 yard swim yesterday.  Feels good to be I. A place where I know I can take two days a week off from intense workouts and still be excelling at my three disciplines.  Tomorrow will be a good long swim and a good speed run plus I get to do it with my new toy...Timex Ironman GPS.  :)

Changing it up

Normally I would only swim in the mornings.  However part of the reason I think I am stuck on my pace in the water is because of lack of muscle confusion.  Its routine....my body knows what is coming.  With the fact that we now have group workouts in the morning has forced me to change things up.  Had a decent core and upper body workout this morning with co-workers which now leaves my lunch open for something different.  Hopefully the pool isn't too busy today because I plan on occupying one of the lanes for an hour.  Not going to focus on speed.  Just pace and body movement.  It's easy to throw form when the muscles get tired.  Today will be a good check on how well things can be switched up and see how it makes a difference.  With the season kicking off soon the leaner the better.  I mean after all, the less water and wind you displace, the faster you go.....right :)

Keep Tri-ing

http://pages.teamintraining.org/nca/montmntr13/evanzilliox

With age comes the ache

So yesterday was the first actual nice day that we had in the Mid-Atlantic in a couple months.  So an hour long pace run was in store.  7.44 miles and 59 minutes later i felt great.  It was so nice to get outside again and really just let the body run with the wind and road.  A slower pace than I plan on maintaining for my race days but it wasn't the harshest pace that i could have kept so that made me feel good about it.  I kept it under 8 minutes a mile and was ok with that.  However....this morning it is definitely showing that I have not done a run like that in quite a while.  The small hills, dodging of road obstacles, and just going that far for the first time in a few months is being felt today.  I guess at 35 those things are to be expected.  I still came in this morning and conducted the morning exercise routine for my office and we did a practice physical fitness assessment.  I still managed to do a 10:04 mile and half.  I didn't think it was going to turn out that way but felt good once i got through the first half mile and got loosened up.

I'm BACK!

It has been too long since my last post and definitely time to start getting back to this thing.  I have been doing a lot of training with not much bad to say about it.  Team in Training did the "Candy Cane" practice tri this last Saturday and that was a good time.  We did a few exercises to mimic the swim event then did a nice 10 mile bike followed by a 15 minutes run (which i covered just over 2.5 miles in).  It was a lot of fun and definitely a good feeling to be in the final "wave" to start and be the first one to finish.  With that being said, spring season kicks off in just over a month now and the year won't slow down till the big 70.3 in October.  With two sprints and 6 olympics until then, i am stoked to get the season under way and make this winter training pay off.  The team in training thing has been fun.  Doing the training with an actual team has its ups and downs.  The fundraising can be a bit frustrating from time to time but I am gonna start working more with team mates so hopefully that will make it more fun.  Just ready to get out there and put the rubber to the road and see how well I can do at qualifying for nationals in October.....that would be the only thing that will keep me from the Beach to Battleship in North Carolina, and I'm good with that :)

  http://pages.teamintraining.org/nca/montmntr13/evanzilliox

So it does happen from time to time.  The workout "Skip".  This morning when I woke up I realized after a two mile swim yesterday morning and a 6.6 mile run at lunch that i needed a rest day.  I also realized that my running form was not where it should be and where I know it has been because my legs are very sore today.  While a 6 mile run isn't just a hop skip and a jump, it is however something I am used to and have done without hardly a sore muscle the next day.  Lots of heal landing and unbalanced form lead to it I believe.  Those are things that will need to be without a doubt eliminated when April roles around and the races begin.  

Still looking for that perfect Mid-Atlantic Half Marathon to run this July or August in preparation for the ultimate target in October...the Half Iron in North Carolina.  Can't wait to see all the hours on the pavement and in the water pay off in a few short months.

Just another swim

So this morning was distance swim (normal for wednesday).  I try and make sure I hit at least 1.5 miles.  Today I woke up early (when the alarm went off instead of the second snooze) so I had enough time to make it 2 miles.  What was enjoyable about the swim today was I was not done, I was out of time and had to get ready for work.  It is times like that when  you know the training is paying off.  Not when you set a personal best time on something or when you are so exhausted to make that little extra bit.  It's when you know you have plenty left in the tank to go even more but have to stop.  That is a good feeling.  

I am so ready for my "season" to kick off it isn't even funny.  Sorta biting at the bit here waiting to  see how well I can do this year.  If it goes anything like training some goals may start to change :).  That is an even better feeling.  Keep swimming, keep biking, keep running....at the end of the day its the athlete in all of us that wants to push it forward.

Fresh Start

So after a three day break in training (needed to refocus) it was time to get right back into it.  Great weekend with the kiddo and my lovely wife (still battling a cold).  I was going to go running on Saturday, even had the thermal pants and shirt on ready to go but couldn't make myself go out in the snow and do it.  That was when I knew i needed a break from it.  
So with that refocus it was back at it first thing this morning and with a force.  New personal best 1.2 mile swim (33:09, swim is my weakest event).  I have a goal time in mind that I want to swim and its getting closer and closer almost each week it seems.  Looking forward to kicking my season off shortly.  April is right around the corner!!

http://pages.teamintraining.org/nca/montmntr13/evanzilliox

So with no real want to do the same ole thing in pool this morning i decided to put into place the swim training for triathletes book my wife got me for my birthday.  pretty cool tool and definitly gonna keep using it.  I think a good ride and run in the gym today is in store for "lunch".  :)

The best part of waking up at 4:30 in the morning, when your wife asks you "why are you still here"  haha.  Not sure if that is a sign that she wasn't totally awake or her way of saying in some sort of way that i need to get up and work out earlier.  haha.  Nice 1.5 mile swim to start the day off right :)

http://pages.teamintraining.org/nca/montmntr13/evanzilliox

Why the title "Every Man Triathlete".  I work Mon-Fri, 7:30 to 4:30, just like everyone else.  I have a family just like you do.  I have responsibilities to my family just like every man does.  I am also a Triathlete.  Its a sport I am new too and have fallen in love with it.  I love training, racing, and getting to know people along the way.  So what does it take to be the Every Man Triathlete?

Dedication:  4:30am comes way earlier than you might imagine...its all worth it when touch the wall on the last lap of a 2 mile swim.

Determination:  Everyone WANTS to work to be a better athlete and be in better shape, triathletes WILL work to be better.

Devotion:  Not only to the sport itself but to the things that make it possible.  I have such a great support system everyday I walk through my front door it is unparalleled.  Without the support of my wife I could never do what I do to make myself better.

Find a cause you strive to work for and set the goal.  Is it an Ironman or a 5k.  That is your decision, now make it happen.  There are no excuses and at the end of the day, you won't want to make any.

Evan Zilliox

TNT Athlete

Monticello Man Tri

To contribute, please visit my fundraising website:

Checks are accepted and should be made out to LLS.

The mission of LLS is to cure leukemia, lymphoma, myeloma and Hodgkin’s disease and to improve the quality of life for patients and their families.

To contribute, please visit my fundraising website:

http://pages.teamintraining.org/nca/montmntr13/evanzilliox

Checks are accepted and should be made out to LLS.

The mission of LLS is to cure leukemia, lymphoma, myeloma and Hodgkin’s disease and to improve the quality of life for patients and their families.