Maryland Olympic Du weekend

Race weekend is upon us.  The training has been done, the gear is in order and the diet is on point.  Now it is time to see if it all paid off with a 2 mile run, 26 mile bike and a 4 mile run to start the year off.  Hagerstown went well back in April and that was telling of a few things.  The training for that race was good but the nutrition wasn't where it should be.  I was about 15 pounds to heavy after coming off a winter that I did not watch what I was eating.  Now back down to the weight I started last year off with at Monticello, things should go a lot better.  A training partner of mine and I have looked at last years times and what we have done leading up to this race.  We could both do pretty well at this race and if we can push each other like we do in training that will only benefit us both.  

With Energybits on board for this race I am really excited to see how I do.  Since adding that to my nutrition my runs are showing progression with less fatigue as the run gets longer.  

It is finally time to kick things off for real and see how it all pans out!  Maryland Olympic Du in Woodbine, Md.  Sunday!!

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Great Training Day with Energybits!

Went out on a great Run/Ride/Run with a training buddy of mine this morning.  We have Maryland Olympic Duathlon in two weeks so we went up and hit the course we will be racing.  Took it easy on the first two mile run to get warmed up.  Went out and did the first of two loops on the bike course at a nice 16 mph average to see the course and know what to expect.  Then we had the good idea to race the second loop and see what we could hold for a race pace.  Was happy with my 18.9 mph average for the loop.  It is a very fast course for the first half of the loop then some pretty decent hill work in the last half.  Then we finished up with another two mile easy run as a cool down.  We were going to do the whole four miles but brilliant me decided to try without socks.  The blisters I have now are thanking me.

I hit the energybits right before the workout began and then did the normal race nutrition I have worked on for the rest of the day.  I felt great coming off the bike and going for the final run.  I am really liking this new nutrition additive that I have found out about.  The product works!!!  No crash following extreme exercise either.  It is worth the price of admission.  Check it out.

Thank you energybits again for letting me on board a great team!

Thank you Energybits!

I have signed on with a company as a Brand Ambassador.  It is a product that works without a doubt and is 100% organic.  It is a great product and one I truly wanted to back.  If you are wanting to know more please do not hesitate to contact me on here....my email below or on twitter @Evan_Zilliox

Time to get things going for the year!  Glad I am on board with energybits to help this year be even more successful race wise!

Been Awhile

It has been some time now since I updated my blog and thought I should at least put a little something down.  With the "season" starting to ramp up next month the training has been going good.  I have focused a lot more in preparation for my races this year on the endurance aspect of things as opposed to the speed aspect of it.  Holding a steady pace in the swim and run for a longer period of time is going to be key for me to make good on the goals I have set for myself for my key races. 

A steady swim pace has me under 28:00 minutes for my 1500 meter and hopefully down to under 25:00 by the time September rolls around.  Working a fluid consistent pace for my run has brought down my 10k time considerably and that is where I will hopefully keep it going.  I would eventually like to have it under 40 minutes and I think I can do it as long as I keep focusing my training the way I am now. 

I am looking forward to representing USMES this year and many more to come.  The team even though scattered about the country is very supportive and takes care of those within very well.  In the short amount of time of being a member...it has already paid off. 

New Training Block

Midway through the new training schedule and I am feeling great.  You always have to make adjustments as you see fit.  The weather didn't quite cooperate with me this week so my long run on Wednesday had to get shifted to today but that is OK.  I don't think I would have pushed as hard yesterday on it. 

I talked the other day about utilizing a training plan and sticking to it.  This week was the first time in my training that I arranged a strict routine for the week since starting and it has made me a lot more accountable for my training.  I have an ending mileage and time that I should hit if I stick to it and seeing that makes it a lot harder to alter training. 

I was looking through my training times and got curious how well I will start doing once the events start up in July.  I figured that if I was to run Maryland Olympic Du right now, I would finish in roughly 1:58.  That makes me feel pretty good as the Elite guys have to finish in less than 2 hours to compete at that level.  I looked at my age group from last year and the winner came in at 2:02.  That was also a motivating factor to keep to my training as a podium place possibility makes for a lot better day come race day. 

No matter what you are training for, train at the level you want to achieve, not where you are now.  Figure out where you want to finish a race and strive for that.  If it is a possible podium finish...make it happen.  If you want to finish under a certain time...train to that time.  I give people advice all the time and you shouldn't start out training at the distance you want to finish but the time you want to finish in.  If you want to finish a half marathon in 2 hours, run for 2 hours and see how far you get before just lumbering along for 13.1 miles.  If it is an Olympic triathlon in under 2:45, do all three disciplines and add up the times you come up with.  Once you have all three times and find a total time, let’s say 3:05, then figure out which event you can start cutting down and where.  About two months out from race day, do everything you can to do all three events in a row and see where you are at.  This is how I am training for Nation's this year.  I have a goal time in mind that I want to finish in and I know which events I can shave time off from to make that happen. 

Put the plan to action, follow your plan for training and nutrition, and rock it on race day!

Training Plan

Its always good to know what you did, what you wanted to accomplish and what you are going to be doing next.  Finding the right trainin plan and tracker is all up to your own likes and dislikes.  You can use an online version or a book version...make it yourself on a spreadsheet or simply right it down in a note book.  The method is your choice however you have to have the discipline to use it to it's fullest potential.  Keep your tracker up to date and make sure  you see trends, both good and bad, and work on them.  You also have to use them to plan ahead.  I plan out one week at a time due to life itself throwing wrenches in here and there. 

 

There are a huge variety out there of these online...some are a little pricier than others but you do have options and be sure to use the free option (if available) of each one before picking the one you plan to use. 

I use Training Peaks as I have found that it offers a huge selection of options, syncs to almost every GPS watch on the market, and allows you to build custom workout plans as well as giving you the assistance you need. It has a great platform for planning and tracking workouts as well as a lot of comparison tools to see if you are getting faster and what areas you are getting better at.  

 

The other option is a paper version.  I started out this way with a book I bought that had some guidelines in the first 30 or so pages and then was just a calendar for the rest.  Worked very well but was a lot more time consuming as you have to do your own calculating and you had to make sure you were tracking events correctly.  If you are less concerened about seeing a mileage breakdown, accurate elevation increases and decreases, or comparisons to a "virtual trainer", the book version might be the perfect thing for you. 

 

Whatever you use, use it to the fullest potential and Tri on!

Training Cycle

My new training cycle starts May 1st.  This is will be the plan I use to go into the four events I have planned as my "season".  Hagerstown went well and allowed me to see that my winter run training paid off pretty well and is still going strong.  A new focus on nutrition, conditioning and pre/post workout needs has me really excited for this year but mostly Nation's.  Nation's Tri is a race I want back from last year as I was really upset with how I did there last year.  With new training comes needed things for that to happen. 

 

New training shoes are the first on the list.  Yes, your race day shoes are not the ones you put the pounding miles on from training.  My training shoes are more cushioned and longer lasting all around than the shoes that I race in.  The guys at Potomac River Running have always helped out with that.  They put so much effort into making sure that you are fitted correctly in a shoe that is going to be right for your stride and for what you are needing them for.   Like always I will head back to them (I always go to the Rockville location) for new running shoes and will continue to do so! 

 

 

 

Hagerstown Report

Hagerstown was a great race.  Met a couple of really cool people, one of which sounds like it will be someone who is going to be a great training partner and even better yet, he lives like 5 minutes from me.  

Got there very early (as always) and was the first on in transition.  Picked the prime spot closest to the bike out/bike in and got the end of the rack.  Got the bike set up and ready to roll and then it was wait time.  Duathlon is a lot cleaner in transition as you are already starting off in running shoes and you have zero swim gear to contend with so it was kind of odd to have so little laying next to the bike, even for someone who keeps very little to begin with in transition anyway.  I kept taking in water and ate a couple of snacks then went on a quick jog around 9 o'clock after a stretched out.  

It was a mass start at 9:30 and to say it started fast was an understatement

1.9 mile run - 12:21

T1 - :50

10 mile bike - 29:46

T2 - :48

5k run - 22:54

Overall a 1:06:41 and I was pleased with that.  It put me in 5th in my age group which looked to be pretty tough from the times that were posted.  All three podium times were sub 1 hour and fourth place finished only about a minute faster than me.  I was happy with both runs and feel I could have had the 5k under 22 minutes but due to cramping on the bike (unsure why at this point and will explain) at mile 7 through the finish I was worried about pushing any harder on the run.  

I was plenty hydrated and thought my carb intake for the previous 72 hours leading up to the race was pretty spot on.  I am a little unsure why the cramping started and started so early.  I am going to make sure to get the bike out for some good long run/ride/run's and see if it continues to happen since it is a new bike and position is completely different than what i was used to last year.  

All in all I was very happy with the day and take it in stride.  The big races start in July and this puts me in position to really know what to work on.  

Bike...check, Shoes...check

Tomorrow kicks off the season!!!! Hagerstown Sprint Du is tomorrow morning at 0930.  Whether it is a 5k or and Ironman, you have to make sure you have everything you need for the race that day.  A couple days ago I started putting everything together in the transition bag and other than tossing some water in the bottle and making sure the tires are at 120, I am ready to go.  As always I am sure I will show up way earlier than I need to be there but that is how I like to do it.  I hate being rushed through setting up transition plus it gives me plenty of time to get all stretched out and ready to run/ride/run.  I will post this weekend how the race went.

Finalized Schedule

So I waited for some things to work out with a race orginization in the area and it never happened.  I was hoping to do one of the races I did last year that was a lot of fun and a great event but it just wasn't meant to be I guess.  So here is this years finalized schedule of events.

April 12th - Hagerstown Sprint Duathlon - Hagerstown, MD
July 13th - Maryland Olympic Duathlon  - Woodbine, MD
August 16th - General Smallwood Olympic - Indian Head, MD
September 7th - Nation's Tri - Washington, DC
October 4th - Baltimore Triathlon - Baltimore, MD

Looking forward to getting it all kicked off this weekend with Hagerstown.  I am feeling pretty good about the race and how it will go.  If I have a good day there is a shot that I can podim this one and then I'm hoping to keep my training up to do the same at Smallwood and Baltimore.  Nation's will pull athletes from all over the world and unless I can get some times down to well under my personal best times then I am just looking to have a really good race and a lot of fun with it. 

I hit my last really hard workout day yesterday with a decent swim in the morning and then finished it up with a nice bike/run brick at lunch.  Will take it easy today and then I have my physical fitness test for the Navy tomorrow.  Thursday and Friday I will do some light workouts on the bike and running just to keep things loose and ready to Run/Bike/Run on Saturday morning. 

The big thing to keep in mind is nutrition and keeping my diet decent with the good calories I need and not putting any of the ones I dont in there.  I have picked up the amount of calories I am taking in this week just to keep the energy levels up but doing it with healthy carbs and lots of good fats and proteins.  I will be sure to post some pics this weekend of the event and keep you all posted on how it goes.

Thanks Potomac River Running

Last Fall I took a part time job at a local shoe store chain here in the DC Metro area called Potomac River Running in the Rockville location.  I easily took to the job, the people who came into the store and the rest of the staff.  It is a great place to work.  The customer service is a tier above the rest and the service they provide is next to no one.  It was a the ultimate way to "work" and really enjoy what you do so that it isn't really work.  I mean come on, you get to wear shorts and a T-shirt to work and talk about nothing but endurance sports all day long with those coming in to buy shoes and other items. 

The manager at the store sent me a text one day and asked if I would like to be nominated as the featured athlete for the company at Nation's Tri in September.  I jumped on the chance.  I love the feeling of representing a name and a company when I race just like I did last year and will continue to do this year with Trinity Multi-sport.  I will be working with the other featured athletes as well as the Nation's Tri ambassadors throughout the remainder of the time leading up to the race.  It is going to be a great time and one that I will really look forward to this year.  Follow us along at the link below and see what all we are doing.  If you are looking for a destination race this year and want to see the nation's capital...this is a great one to do!

http://nationstri.com/ambassadors/overview/

http://nationstri.com/ambassadors/blog/

 

 

Du Ready

So with Hagerstown about two weeks away I decided to go and see what I could do with a makeshift "Hagerstown" at the gym.  1.9 treadmill/10 stationary/3.1 treadmill.  All said and done with I finished in 1:06:18 and that is just letting the clock run the whole time.  Transition will be a ton faster than in the gym so that cuts a minute or so off my time.  If I can shave about another minute off somewhere which I think I can I might just start the year off with a podium finish.  That would be a good way to kick the season off...kinda like Westfields last year. 
Nutrition was a big issue for me at about the midway point of last years season so really focusing on that and staying on track there.  Why do bad foods have to be the ones that taste so good.  :) 

Over It!

Another snowstorm.... not as bad as the last couple we have had but im really just over the whole winter thing.  It has worn out it's welcome and can leave anytime.  This isnt even from a.training or racing viewpoint (even though yes Hagerstown is about 2 weeks away).  Its from a pure annoyance viewpoint.  I am just ready for some nice weather. 

My 5k time is dropping so that is a good thing.  I am starting to het a better feel in the pool again and im starting to finally shed the weight I put back on since Waterman's last October.   So training is getting back to where it should be and hopefully stays that way.

I found out a couple of days ago that my training partner and friend will be in the area for Hero's in July.  It is such a fun race and for a great cause...it will be evn more enjoyable with a friend and fellow Vet out there rolling with me. 

Stay warm...train on...keep Tri-ing!

Three weeks out!

Three weeks from tomorrow the "season" starts for me.  Looking forward to it and getting a little antsy to do an event.  It might be a small one but I think that is a better way to start the year off. 

With all the different training.plans and coaching techniques out there...what do you look for and want in one?  Is it to simply finish or to push yourself past where you thought you could ever go.  I see all these big name racers backing so many different coaches and plans and ypu know they dont completely use them...or they wouldnt have an actual coach themselves. Anyway....

Good week of training coming to a close.  Wednesday I finally crushed the 10k treadmill demon.  Boredom always sets in around mile 4 and I call it quits.  Yesterday  we had a charity 5k at work that was a lot of fun as well.  Ran a good 22:07 which im happy with.  The sub 20 5k is getting closer.  The best part of the week was finally getting a good open water training swim figured out in the pool.  That will definitely pay off over the course of the year. 

Looking forward to a busy but fun weekend.  Let me know what your plans are and how they go. 

Starting to get into mode

To say im ready to start events this year is an understatement... Hagerstown is less than four weeks away and im ready to hit it.  My runs are holding steady and I really want to see how I do on the new bike.  After that its a short season with three previously done races and one new one.

Hero's Sprint in July...a longer distance sprint but put on by a great organization and a great course.  Finished 8th out of 51 in my age group last year.   That will prep me for two races I want back from last year.

Smallwood and Nation's.  Both Olympic distances that I went into really well prepared and didnt stick to the plan.  Gased out on both runs which put me way down the pipe in my age groups. 

Then we will finish up with onr more Olympic at Baltimore which looks to be a fun and small race. 

Like I have said...its a shorter season for a few different reasons but I think.it will be better for me than last year.  This will prepeare me for next year which will be the year of 70.3!

And yet another snow storm :(

By this time last year I was doing outdoor brick training every Saturday.  You might wear a jacket on the ride..you might not.  Another foot of snow though...is that really necessary this time of year.  Even people who love the winter months and the snow are getting tired of it at this point. Taking the time off work and planning around schools being closed is getting to be a bit much at this point.  We won't even go into how this is affecting personal things like simply going outside for a nice run.  haha.

Saturday I managed to finally get the new bike out for a legitimate ride.  Got it all dialed in for Hagerstown and I think its set the way it will work the best for me.  Its set up with a pretty aggressive forward pushing position so I can lean forward nice and low.  I might even get a chance to ride it again before April 12th.

Thanks mother nature for yet another slowing of the training and life in general.

UGH...This Weather

Winter is over...your three month of allotted space has come and gone.  It is time for spring to have its turn.  I managed to get in a really good long run in on Wednesday  and then yesterday holy cow.  So cold I barely wanted to walk over to the gym. Haha.  The one good thing about the treadmill is that it allows you the opportunity to work on constant pace. Managed to get a good 4.5 mile run in before the boredom took over.  Hoping tomorrow holds up well enough to get the bike out and get some miles on it before I go help out at Potomac River Running. 

Have a good weekend and keep moving!

Ready to Roll

About a month out from the first evemt of the year and the new bike is ready to go.  Definitely gping to get it out for a couple of good training rides before Hagerstown.

Even though I plan on doing less events this year, it will be nice to do them on a quality Tri specific bike that I built instead of bought race ready.  

Training is going good after a horrible winter that was hard to keep a good schedule through.  I had a nice long run yesterday and a good 5k race pace run on Monday.  Today  there is some good conditioning planned for this morning and probably a good long swim at lunch.  With the weather trying to get nice out on a more regular basis...it's making it easier to want to get out and do some things.

Really hoping to be up and running by the end of the year with a more focused coaching/training system.  Lots of red tape to weed through but its something I want to do not so.kuch for myself but because it's a real pleasure seeing someone succeed and break the goals they set for themselves as well as embrace a healthier life.

Wednesday here we come!

Du Time

So after way to much time planning my "season"...it all went to the wayside when I missed signing up for two events that sold out.  So now we are shooting from the hip.  Im gonna start the year out in April with a Sprint duathlon which will be fun.  Its takes my weakest of the three sports out of the equation and really gives me abgood chance to hammer a good time on the bike.  A good two mile run before riding will have me really loose for the ride. 
The organization it is through hosts a couple other events through the summer that I want to do as well....one being a Sprint Tri and the other an Olympic.  If it is anything like my favorite races from last year, the small personal organizations and races always make for the most enjoyable. 
Run..Ride..Run..Here we come Hagerstown!

Back in the swimg

Four good.runs this week...two.good swims and even hit.the trainer on.the bike a couple of times.  As the weather starts to warm back up I'm really starting to.get back into the mood to do some training. 

Life is still moving quickly with professional exams for me and grad school coming to graduation fory wife...not to mention looking at schools for our little one.  I have already decided this season is going to be more focus driven on less races with better results.  I have also decided to pursue my training credentials to really make this passion a reality.  I want everyone doing this sport and I think I can make that happen!

Get out and move this weekend... bike...run...swim...walk..hike...whatever your desire, just make it happen!

Pushing through

With the winter weather not leaving I  found myself in a rut as far as training.  I would hit hard for a couple days then slide off again.  I havn't had that steady groove I had last spring going into the beginning of the season.  Yesterday I finally figured out why....

I got a good group workout in yesterday morning and almost slid right through lunch as hitting the treadmill just wasn't what I wanted to do.  Luckily I checked the temperature outside and it was just nice enough to go.out and go for a run.  Hit the old 3.5 mile loop I've always done and used as a basis for speed work.  Luckily my time had only tapered off a few seconds from the last time I had done it which was more likely caused by the terrain.

I have some new goals for this season and hope to really work on those in a serious way. A few less races with more of a focus on fun and doing races because I want to do them...not because they will be good for my season.  This year is all about building, not only myself but others....just wait and see!