New Training Beginning

OTC view of the Sun rising on Pikes Peak

  Recently, I've been looking for something new and a way to recommit to the training I thoroughly enjoy.  While I've run for many years, triathlon has become a sport I have a passion for and there aren't many better places to train than Colorado Springs where 1 of the 3 Olympic Training Centers is located.
  I was lucky to have a friend I train with now and again recommend a coach/club that he joined and found to be an excellent fit for him. Ken Axford runs Peak Multisport and owns an excellent relationship with his athletes, the Olympic Training Center, and other local clubs.
  This morning, I was fortunate to be able to join in on the 50 meter Olympic pool and found that the sites and sounds provided a great reason to wake up at four-thirty.  I look forward to providing future updates as I get to explore all the nuances of training in Colorado Springs for triathlon.  I am pretty sure I won't find a nicer pool.

Active weekend in Denver

We spent this past weekend in Denver celebrating a friend's birthday and using the opportunity to stay in town.  The first part of our trip took place at the Denver Aquarium where our friend's boyfriend launched the initial "surprise" to start the party. Partaking on seafood in the shadow of giant tanks housing multiple relatives of the plated is the only way to go here.  The food was excellent, but you will pay a premium for it.  We found it to be worth the trip due to the quality of the food, the great atmosphere, and the novelty of the mermaid show entertaining those partaking.

After dinner, we enjoyed custom Colorado cocktails on the top of Denver at the Hyatt's Peak Lounge. We were treated to open bar where we enjoyed Colorado specific cocktails with local honey liquors and ginger beers, soft leather couches, delicious deserts including bacon chocolate cupcakes, and beautiful top of the world views of downtown Denver.  It was a great way to start a night on the town with a focus on exploring the very walkable/accessible night life of downtown Denver off the 16th street pedestrian mall.  Living in Colorado Springs we often miss the true city life we grew accustomed to in our past Pittsburgh and Boston stomping grounds; Denver provides an easy return to that style of night-life.

The next day we woke up slowly and, not surprisingly, quite late.  A unique option in the Denver area for concerts is Red Rocks Amphitheater located west of town and supporting a beautiful venue for many of the major performers that come to the region.  It also provides a nice day hike, with similar red sandstone monoliths to those located near our home in Colorado Springs at the Garden of the Gods.   Many cyclists and runners use the roads and surrounding trails for challenging climbs without a trip into the heart of the mountains.


Our final hike for the weekend excursion took place at Mount Falcon, home of the foundation for the Western White House which was never built, and the ruins of the Walker house at the summit of the Castle Trail.  The route we took was a steady climb of 3.9 miles up, and a quick descent while running 3.9 miles down.  It was getting cold quick in mid-November at the top, so we moved on our way down!  It is a well-laid out trail and a nice trail run without much technical issues, besides dodging the occasional descending mountain bike.
At the top the view offered many Rocky peaks and the expansive beauty of the alpine region to the west of Denver.

We would recommend every piece of our trip to Denver and Morrison, Colorado.  In a short period of time, it allows you to experience the many different treats in life.  Enjoy your trip!

Triathlon Race Recap: Ironman 70.3 Texas

This post became lost in an older heap, thought I'd give it a late publish anyways!

Review for an early April start to the triathlon season started in Galveston, Texas at Ironman 70.3.  The race was organized and efficiently run, sadly I can't claim my body copied those attributes!

We took the race weekend as a vacation visiting Austin during our trip to Texas.  I decided due to the time off and proximity that driving would be the best way to transport myself and my bike without worrying about any mechanical needs upon arrival.  From Colorado Springs we headed south where we found an extinct cinder cone volcano, Capulin, existed 3 hours south in New Mexico.  The national monument allows you to drive up the volcano to the rim where you can hike in the basin and along the edges of the once lava built mountain.

Continuing south we headed to our next main stop in Austin.  We had heard good things about Austin: great music, barbecue, trails, and climate.  We stopped at Congress Cafe for breakfast, where the lines are long but the food is excellent.  The wait was 30 minutes on a Thursday morning.  Afterwards we treated ourselves to Stubb's BBQ along the main strip in downtown Austin.  The all you can eat platter of classic Texas BBQ will put you to sleep quickly and happily.

Galveston Beach Before the Race

The next day, we got up early to continue our drive down to Galveston.  It was a hike getting through congested Houston on our way but we were glad to get to the beach during the Colorado Springs winter. Our Galveston hotel, The Inn at the Waterpark, was a cheap motel next to Moody Gardens which was the main hotel for the race.  Sadly, I did not get the sponsor hotel and we dealt with some mediocrity in our stay.  The saving grace was the ability to walk to the start line from our room.  Overall, the location was beautiful at Moody Gardens and we enjoyed the sponsor hotel's grounds.  Our staging area (above right) was the outdoor parking lot for Moody Gardens which ran up against the tarmac for the local airport in Galveston.  This was the first Ironman (TM) Event and my first 70.3 so I appreciated the ease of finding my way around the day before and after the race.

Getting Ready to Hop in the Water

The morning of the race was very comfortable with the expected high of 72 degrees.  After spending multiple mornings running in the dark in the sub-zero windchill temperatures of the Colorado Springs winter, I was a bit concerned what the heat would mean to my race.

Out of the Water in 33 minutes

Most of my race anxiety was instantly removed when I jumped into the salt water and buoyed up to the top easily in my new BlueSeventy Helix wetsuit.  The swim was comfortable except for a few foot grabs and elbows that seem all too common in my age group of late-20's males.  I came out of the water comfortably and was ready for the 56 miles on the bike.

Heading Out on the Bike

The bike course was a slightly rolling out and back that was made difficult due to the exhausting cross-winds.  I covered the half-way point in an 1:10 feeling confident and strong despite some difficulty with my bike saddle.  However, I made a crucial mistake, the same one I made in my first marathon in 2007.  I didn't take my time and eat often.  At mile 40 I hit the biggest wall I can remember, luckly most distance athletes have a short memory about just how terrible that last bonk was.  I began consuming food and gatorade at the heaviest rate I could but would not find my legs again still mile 53 and cost myself 10-15 minutes.  We came cruising into the 2nd transition from the airport and I put on the Saucony A5's for the 3-loop 13.1 mile run course through Moody Gardens.  The support was excellent on the course due to the loop concept and it was easy to track who was ahead of you and thus set your sights on tracking down runners.  Usually the run is my strength in triathlons as it is my original sport.  I ripped through the first 4 mile loop at 6:30 pace feeling very confident I could continue turning up the pace.  But then, it happened again, my muscles said no and my brain couldn't override the misery I was in.  A second bonk, and from this experience, I am sure I'd much rather bonk on the bike than on the run.  For the next 4 miles I demonstrated the "survivor shuffle" while dropping my pace significantly.  During that time, I was consuming anything and everything that people were handing me.  Luckily, I found my savior heading into the last lap.  A delicious Coke.  The sugary sweet drink just felt right and catapulted my pace back to the respectable range for my first half-ironman finish.  I'm glad that's over!

On the 3-Loop Run Course

Dream Catchers Day Out in Colorado Springs

This past weekend we spent our morning running in the Front Range so we could spend our afternoon and evening practicing some of our less common skills.

Jess purchased a Groupon for Dream Catchers, a drink wine and paint outing, located in Downtown Colorado Springs on Wasatch.  She chose "Canoe for Two" a scene of a Rocky Mountain lake and distant background of peaks.  The Downtown Fine Spirits and Wine store located next door also provides a discount to those undertaking the 2 hour painting class.  We chose a nice easy Riesling since it was only 1 pm.  The course was lead by our instructor, Amanda, who provided an easy and positive attitude as well as falsely keeping up my hopes that we were painting a keeper.  Honestly, I don't think she had a choice when dealing with such an art illiterate guy.  Jess provides the artistic side of the relationship; it's never been much of a contest.  She was jealous of my snow-capped peaks, but not so much of my hawks and canoe oars.


Overall, we'd highly recommend trying a drink and paint night out with your friends.  Dream Catchers has a nice twist since they provide free programs for adults with needs and foster children. They are a nice organization to support, and being relatively new, will benefit from you enjoying an art creation and a few drinks.

Afterwards, we spent the evening at a house warming party for our friend, Scott.  A good way to keep the party going a bit.  With the weather getting colder it was a perfect night to spend by a fire; and we ran off for some S'mores as well. Tonight and tomorrow we are waiting on a nice snow which is making us wonder why we didn't take jobs in Austin.  Nevertheless, we are looking for our next big trip, our anniversary trip to Vail.

Cheers!

Cape Cod Marathon

Jess and I ran our 4th and 14th Marathons this past weekend in Falmouth, Cape Cod, Massachusetts.

It was absolutely beautiful weather the whole weekend and the town of Falmouth shows obvious reasons why the housing market has tripled over the last couple decades.  Town square and main street reminded us of upscale Wellesley and the small town feel with a 10 minute walk to the beach made us wish we weren't preparing to run 26.2 miles.

Leaving Colorado we thought about how nice it would be to run at Sea Level and on the flat shoreline.  To our surprise, we both found the 2nd half of the course to be very trying and awfully slow!  After a quicker flatter first half the course passes through cranberry bogs and into constantly rolling hills, some of which are quite steep.  We were both begging for our return to the shoreline and were happy to see the lighthouse and downtown.

Overall it was a gorgeous course, albeit sometimes frustrating since it was open to traffic, but our favorite part was the clam chowder at the finish.  Can't go to New England without partaking in Dunkin' Donuts and Clam Chowder!

Date Night: Elephant Bar Colorado Springs

To celebrate the end of a long week at work we decided to try a place we haven't been but have heard a lot about.  Being East-Coasters we often are unaware of local staples and popular spots until a new friend informs us.  This was the case with the Elephant Bar, located off North Academy.

Asian, European, and American cooking with an emphasis on wood-fired grilling and wok cooking.  Bold Pan Asian flavors and popular recipes from around the world.  Warm, tasty comfort food and signature cocktails were the taglines of our visit.


There was a decent wait when we arrived to we headed over to check out the bar scene.  The bar was crowded and the staff was occupied with providing drinks to the tables for most of the time, but the selection was an adequate blend of domestics and imports.  We are always fans of a few Black'n'Tans!

For dinner we chose from the seasonal menu, selecting the glazed salmon and fish lettuce wraps. A common complaint from a couple who has lived in Boston and Virginia Beach  is that we know there is no ocean in Colorado where the fish comes from, but tonight's dinner was well prepared regardless of the trip it made.

The atmosphere was loud, not overly rambunctious but the decorations and scene were not a large part of the experience for the customers.  The Elephant Bar is well decorated and rather cool to look around but felt more like an average happy hour restaurant chain than a special type of dinner or occasion establishment.

Overall we graded each aspect of our date night as follows:

Jess
Food:  A- (glazed salmon)
Atmosphere: B
Drinks/Bar Scene: B+

Nick
Food:  B+ (lettuce wraps)
Atmosphere:  C
Drinks/Bar Scene: A

Overall, we recommend trying it, especially for happy hour.  Happy Eating (and Drinking)!

Spirit of the Marathon II : Movie Night

On June 12th, the one night release by Fathom Events of Spirit of the Marathon II, occurred nationwide at 7 pm.  Of course, with Jess and I combining for multiple marathons provides enough reason why we enjoyed the first movie as well as this one.  Jess is in love with everything Italian and takes great pride in her Milan and Venice area family roots.  That makes a movie about the Rome Marathon tough to turn down.


The positives for the movie, similar to the first one, were the different views from different types of runners and the intertwined life stories with footage of the Rome Marathon.  My personal favorite, Domenico, was a cousin of one of the primary runners followed, Mimmo (also Domenico), who owns "The Runner" Pizzeria (Il Podista) in the movie.  Two older gentlemen who took multiple hours each day to train together and work hard.  Both providing great outlooks on life and the joy that running has brought them through many marathons.  The pro athletes followed, Vasyl Matviychuk and Epiphanie Nyirabarame, were from the Ukraine and Rwanda respectively, and demonstrated the style of life and dedication required to overcome the difficulties of running as your job.  The scenes from Rwanda showed a different culture and athletes who were breaking the mold of typical Rwandan lives.  Epiphanie had to overcome both cultural and familial expectations to enter the world of elite marathoning.  Most importantly, the movie showed the joy of running and its inherent companionship.  Each athlete casted for the movie showed how running can add to life and the lessons that are learned on the road.  All runners can connect to that message and the purity of the sport.

Unlike the first movie, we were not treated to an American athlete (like Deena Kastor in the original) in the training for Rome.  The variety was excellent in both movies, but an insight into Deena's life may, for people like me, be a bigger draw as she is an individual well known and heavily rooted for by Americans.  Regardless of the nationalities, the movie draws on the runners spirit and variety in life.  Everyone is busy in their own way, but these individuals know that an hour run trumps an hour on the couch each and every day.

We enjoyed the experience of the movie and the "This Water is Beautiful" documentary after the credits focusing on providing sustainable fresh water to many African nations.  Highly recommended for runners, especially those training for a marathon, and for the aspiring runner alike.

Enjoy the show!

Fueling Your Run

A Guide to Sports Drinks, Carbohydrate Gels, and Energy Bars. 

 

It's that time of year again...summer is about to start, triathlon season is here and runner's around the country are gearing up to begin training for their fall marathons/halves.  Lately, I’ve fielded a several questions from patients and friends about running nutrition (i.e. How do I hydrate properly?  What fuel do I need pre-run?  What should I eat during long runs?).  Consequently, I decided to write up a little summary of the information based on my educational background, current research (i.e. ACSM recommendations, etc.) and my experiences competing in 10+ races per year.

Sports drinks:  Drink 1.5 to 4 cups per hour of exercise (or more if you’re a heavy sweater). A mix of carbohydrates and water, they make for a great fuel and hydration choice and significantly boost endurance (~20% according to research) for exercise >60 min compared to regular water.  Most sports drinks supply a blend of sugars with 13-19 g of carbs per 8 oz.  Research suggests that having a blend of carbs (i.e. glucose and sucrose versus a single source) improves the amount of carbohydrate that gets to your muscles as fuel because the different sugars are absorbed through different routes in the intestines.  Sports drinks also contain electrolytes with sodium being one of the most important because it is lost in the greatest amount through sweat.  It helps maintain your body’s fluid balance, promotes the uptake of fluid in the intestines, and can contribute to cramping if low.  Find a flavor you like and go with it… I like orange Gatorade or power-bar drink mix and I often water them down a bit out of personal preference.  I usually drink a cup or so before runs lasting >1 hour and then take water in my camelbak during training runs.  During races, I alternate drinking a few sips of water or sports drink at the hydration stops.

Carbohydrate gels:  Research recommends 1-3 gel packets containing ~100 calories or 25g carbs each for every hour of exercise.  These single serve packets are super portable and easily stored in your pocket.  Just tear off the top, squeeze the gel in your mouth, and wash down with 4-8 oz of water.  They’re made up of sugars and maltodextrins that are easily digested (important when your tummy is bouncing around as you run, haha) along with electrolytes to maintain fluid balance.  Some also contain caffeine (which I like) but if you’re not used to caffeine it can make you jittery, give you heart palpitations etc.  I usually eat a strawberry banana Power-gel with caffeine every 5 miles during runs and races >10 miles.  Because they are gooey, I try to eat them as I approach a hydration stop in races so I can wash it down with some water.  On training runs >10 miles I usually have my camelbak for water.

Energy bars:  Eat 1 bar with 25-40g of carbohydrate and less than 15g protein about an hour before a long workout.  There are many kinds of bars, but basically you want a bar with ~70% of its calories from carbs for fuel before and during long workouts.  Another consideration is glycemic index (GI).  Bars with a high GI are best during a workout because they rapidly release carbs into the bloodstream to give muscles a quicker fuel injection.  Bars with a low GI are best before exercise because they release sugar into the bloodstream slowly and create sustained energy.  (The protein bars are good for after your workout - of course you could just eat some other high-protein snack or some chocolate milk too).  Beware of fat content in the bars because some bars are high in fat which slows digestion and is not helpful during your run.  I like to eat Cliff Bars and Snickers Marathon Bar (plus it doesn't hurt to have accessibility to large quantities of these delicious and energizing bars through Nick and my different sponsorships).  I usually eat a bar for breakfast on race mornings and sometimes as a pre-workout snack.

While the above items are really helpful in boosting performance and keeping your body from getting too broken down as you train, “real food” like fruits are also good fuel sources and supply a shot of carbs for long runs.  Most fruits give 15g of carbs per serving.  Additionally, fruits like nectarine halves or dried fruits can be easily transported and stored on runs.  Aim to have 1-2 services pre-workout or 2-3 servings per hour of running.   Sometimes marathons or halves will give out fruit on course… I love when they have oranges :o)  

Happy Training!!

Bold Weekend in Boulder

A 50,000 person tradition fills the streets of Boulder every Memorial Day.  The country's premier 10K event drawing runners from every state and elite runners from many countries.  Bolder Boulder, only 100 minutes from our doorstep, offered a great opportunity for a Colorado weekend getaway.  We took advantage of the Monday holiday and explored a few new places in Colorado on an extended weekend trip.

Jess and I decided late to participate in the race, and did so with a few friends from work and Jack Quinn's Running Club.  We combined our trip with a visit in Denver to a Man v. Food Challenge restaurant at Jack-N-Grill.  I was able to successfully complete the small version of the challenge burrito while Jess had difficulty with 3 small tacos, as she still is baffled by my appetite despite 7 years of visual proof.  A great stop for Mexican fare and over-sized breakfast portions, we would both recommend Jack-N-Grill, Denver as a mile-high stop just a few minutes from Sports Authority (Denver Broncos) Field.

After Denver, we completed our trip up to Boulder.  Nick spent the day volunteering for Saucony and selling shoes at the Bolder Boulder Expo while Jess toured the town and the local fair enjoying drinks with friends.  Boulder offers a different scene than Colorado Springs which we really enjoyed; a scene of a major waterway and modern college life.  A trip combination of Colorado Springs, Denver, and Boulder provides countless opportunities for east-coasters such as us to experience cultural differences, famous landmarks, and the incomparable beauty and fun of the Rockies.

The race in Boulder took place Monday morning with the "A" wave of fast but non-elite men and women goes off first followed by a wave every 1'10".  Nick participated in the A wave while Jess started a few minutes back in the DA wave.  The course warned of a hilly first 4 miles which represents the hardest part of the course, but to most Colorado residents is par for the course.  Two missed goals later and the party began with the "Runch" runner's lunch, Michelob Ultra, and a Memorial Day Celebration complete with paratroopers from each military branch.  The stands filled up with the earlier participants to spectate the elite waves who start later in the day.  The announcers provide race commentary with video streaming on the big screen in the University of Colorado stadium finalized by the athletes completing their race in the stadium in front of a loud crowd representing multiple nationalities including a large contingent of Ethiopian and Kenyan supporters.


Overall, a race we would highly recommend participating in at least once, even if you must suffer from the altitude to run.  A great all around huge event with energy and an elite running show to boot. We will be making a yearly trip to Boulder on Memorial Day!

Cherry Creek Sneak and Lululemon Product Review

Each year Nick and I try to find a race near my birthday.  It's a great way to usher in the spring and a new year for me :)  This year we chose the Cherry Creek Sneak 5K in Denver, CO.  The race also included a 5 mile and 10 mile race with the event supporting Food Bank of the Rockies. 

Although Denver CO is over 1000 miles from Boston MA, we were reminded of the recent tragedy by the presence of extra security and even the bomb squad at the race.  Over 10,000 runners and walkers turned out to participate in the event which began with a moment of silence for those affected by the Boston Marathon bombing.  The race started and finished at the Cherry Creek Shopping Center in Denver and lead through the surrounding neighborhoods and along Cherry Creek.  It was a beautiful day to race.  Coming off of a rest period since Nick's 70.3 our times weren't anything spectacular but we had a blast celebrating Denver's rite of spring, running with a few friends, and enjoying the on-course and post-race entertainment.

Nick and I were also asked to demo some shirts for Lululemon at the event.  I wore the Swiftly Tech Short Sleeve.  Made from moisture wicking fabric and with a seamless body to minimize chafing, this fitted tech top was great on its own for running in the crisp spring morning air but I could also see wearing it as a lightweight base layer on cooler days.  The long and lean cut in combination with soft, breathable fabric and anti-odor silver fibers kept me looking cute, feeling plenty comfortable, and smelling like a rose both during the race and at the post-race block party.  It's definitely a good day when you've gotten a great workout in and you're sipping a beer in the sun with friends by noon :)

Another Year Older

For me, birthdays have been a great time to reflect on the year passed and the beginning of another year similar to celebrating New Year's.  26 was a great year.  At 26 I got engaged, I returned to marathons, I moved from coastal Virginia to the mountains of Colorado, I got a tattoo.  As I embark on year 27, I find myself thinking about the fact that I'll likely never run my age in miles again - I don't see myself going beyond the marathon distance of 26.2 miles...at least not on purpose.  It's the beginning of new era.  Nick and I have decided to put the travel PT world behind us and settle down in Colorado Springs. Now we're planning our wedding and we're beginning programs to complete specializations, instead of looking for the next cool place to move.

April 29th really crept up on me this year.  Seriously, I unintentionally made appointments to sign new job paperwork and a new lease on my birthday thereby putting a kink in Nick's plans for us...sorry babe.  Needless to say, life has been a little hectic lately and the past few weeks have flown by.  Luckily things simmered down at just the right time, allowing us the chance for a little vacation during my birthday week.



We finished up our travel assignments in Pueblo, CO just a few days before my birthday and won't be starting our new jobs until a couple weeks later.  As usual Nick had some great things in store for us.  When I got home from signing paperwork, I was met with a lovely display of my favorite delicious treats and beautiful flowers along with Nick's smiling face and gift certificate for a new Garmin watch...product review to come :)

Next we ventured off to Manitou Springs for a surprise tour of Cave of the Winds, one of the highest show caves in the US.  The cave was discovered in 1881 and is one of Colorado's most popular natural wonders.  We opted for The Lantern Tour which gave us the chance to experience the caves like the early explorers did as we traveled deep into the Manitou Grand Caverns with hand-held kerosene lanterns.  We explored numerous passageways and learned about the history, folklore and formations of the caves.  It felt as though we were stepping back in time.

We finished the day with a delicious dinner at The Cliff House At Pikes Peak Dining Room, renown as one of Colorado's best fine dining destinations.  We were met with a creative symphony of tastes, smells and textures.  We started off with a duck confit egg rolls and a few domestic beers.  For dinner, I polished off the Stuffed Chicken with prosciutto, goat cheese, artichokes, and a side of mashed potatoes.  Nick enjoyed Elk Ribeye wrapped in bacon; a fully Colorado dish.  What a great day!




"And in the end, it's not the years in your life that count.  It's the life in your years."  - Abraham Lincoln

Race Recap: Indoor Triathlon Colorado Springs

Recently, we participated in the first annual Life Time Fitness Indoor Triathlon in Colorado Springs.  We went into the race with little expectations due to lack of sleep inflicted by Day Light Savings and a little apprehension related to the setup of spin bikes and treadmills.

This was my first indoor triathlon experience so I didn't really know what to expect.  My prior triathlon experience has been in the form of a yearly all-girls sprint triathlon at the Jersey Shore.  As many of you know, swimming is my weaker event so, I was a little excited to see how swimming in the lap pool would go.  I was a little relieved to know I wouldn't have to deal with salty ocean water, waves, riptides, and the general mayhem of a many bodies flailing round me in open water.  On the other hand, I really dislike treadmills so even though running is my better event I wasn't looking to forward to that portion.  

Overall, the race went really well.  I had a great time and learned a few things about the differences in competing in an indoor versus outdoor triathlon.  Sure, both have swim>bike>run objectives but tactically they're pretty different.  For starters, the indoor triathlon is time based rather than distance based.  In the indoor triathlon format we were given a set amount of time to swim, bike, or run as far as we could.  In the outdoor triathlons we've done we had to cover a particular distance as fast as we could such as in the SheRox Triathlon which consisted of a .25 mile swim, 12 mile bike, and 5K run.  The indoor triathlon consisted of a 10 minute swim, 30 minute bike, and 20 minute run.  Based on the distance you cover in the allotted time, we were ranked among the other competitors and given a points-based score depending on this ranking to determine the race results


10 minute swim:  For the swim this format can be a little tricky if your aim is to be really competitive and rank highly because it requires you to know your splits and pay attention to clock i.e. if you get down to the wire on time you'd need to make a split second decision on whether you can slide another lap in.  I was just aiming to see what I could do on a personal level, but in the future if I were trying to be more competitive in the swim, it might have been helpful to know what a 50 yard lap looks like for me time-wise so that I could have a goal in mind.  If you're going to have a lane partner, try sharing with someone you know and remember to stay on your own side - one of the nice things about being in a pool versus open water is the ability to see where you're going.  Another important tip is to remember your warm-up; whether you're competing in an indoor or outdoor triathlon, it's critical to get some sort of warm-up in to minimize your body's shock when you start swimming out hard.  Nick and I shared a lane for the swim and compared to the ocean swims in the other triathlons I've done, this was the first time that I felt I could actually get into a rhythm and swim without bumping into other people and getting knocked about by other competitors and waves.  That being said, more consistency swimming lent itself to quick fatigue for me so unlike an open water swim where I'd have to tread water in this scenario, I was able to let me feet drop and jog through the water...haha yes this sad to admit.


Transition #1:  Whether you're competing in an indoor or outdoor triathlon, transitioning from the swim to the bike usually takes a bit longer.  In the case of the indoor triathlon we were given a set amount of time for each transition which was not included in the race time - 10 minutes from swim to bike and 5 minutes from bike to run.  This was different from typical outdoor triathlons in which your transition times count toward your total race time.  I used having a set transition time to my advantage in this case and wore my regular swim suite for the swim and then took the time to dry off and change into some dry clothes for the rest of the event.  I was excited to try out my new tri outfit from Saucony.  Transitions as well as the bike are also great time to get some nutrition.  For shorter events like this one or the outdoor sprint triathlons I've done I needed to focus mostly on hydration (especially in the dry Colorado air) and getting a little  bit of sugar.  I stuck with water and a couple Gatorade energy chews  - one during the transition from swim to bike and one toward the end of the bike.
 
30 minute bike:  The bike portion took place on spin bikes.  If your bike shoes are compatible with the spin bike pedals, I'd recommend using them to allow for more power output and thus better efficiency.  Unfortunately mine aren't compatible, so I donned my trusty Saucony Guide running shoes and made sure to use of the pedal cages.  Don't just place your foot on top of the pedal; strap yourself in so that you can maintain a higher power output through your entire pedal stroke!  Bike computers attached to the spin bikes tracked our speed and distance over the 30 minutes.  Compared to cycling outdoors, you'll want to play around with your cadence and resistance on the spin bike to find the fastest speed.  In this case a low resistance and high cadence allowed me to kick butt in the bike whereas I would have been putting in much different effort outdoors.  Nick and I have been participating in spin classes 1-2 times per week since returning to Colorado Springs in January so I felt pretty confident and thankfully I was able to redeem myself after that swim. 

Transition #2:  Transitioning from the bike to run is usually the shorter transition.  Compared to outdoor triathlons where you're going to be taking off your cycling gear - helmet, perhaps gloves, and switching shoes, my transition in the indoor triathlon consisted of hopping of the bike and walking over to a treadmill.  Because I had a set 5 minutes available for this transition I took advantage of the time to hydrate and do some dynamic stretching to shake out that dead quad feeling when moving from bike to run, keep from getting tight, and stay warmed up.

20 minute run:  With the exception of winter speed-work at Pitt's indoor track, I typically do all of my running outdoors.  The only times I ever run on the treadmill are for fitness/VO2max testing purposes.  Call me a purist but I really dislike running in treadmills - the essence of the great outdoors, wind in my hair, fresh air, changing scenery and surfaces are all lost in the mundane treadmill setting.  However, running on a treadmill in a competition against others makes it a little better.  If you don't normally run on a treadmill and you're planning to do an race that involves one it's not a bad idea to practice running on treadmill before the race to get a feel for what pace and incline is most comfortable for you...remember that training principle of specificity?  Compared to running outdoors, acceleration on the treadmill is a bit different and takes some getting used to in the race setting.  In the indoor triathlon, when we initially started the treadmill the timer and belt began as well.  Unfortunately, this was at a pace of about 1.0 MPH so I needed to increase my pace as quick as possible.  If you're treadmill has quick-pace buttons that instantly change the set pace to a higher value like 6 MPH etc. use them and continue to increase from there to save valuable time.  Compared to running outdoors where pace can vary with terrain and such, I took a set it and forget it approach by increasing the pace to a difficulty but maintainable level within 60-90 seconds and then increased the pace again within the last 4 minutes to simulate that final "kick".

In the end, I was fairly happy with my all-around results and felt optimistic about starting up my training for this year's Jersey Girl Triathlon with my ladies as well as a couple other triathlons with Nick.  Free post-race smoothies were also a plus :)


Jess's Results:
16th overall
7th place female 
15.5 swim laps (41 points)
23.2 bike miles (77 points)
2.49 run miles (73 miles)
191 total points


We are able to participate in the same race time which allowed us to compete side by side in the pool, on the spin bikes, and on the treadmills.  A rather fun experience was watching each other swim by as we passed every lap, sometimes I'd give a little extra kick to provide a nice splash as Jess went by.  When the whistle blew and it was time to head to the spin room I was dreading the pending showdown.  This race was set-up for those with great cadence ability to succeed, as resistance on the bikes played no role, it was simply a count of how many times you could get the wheel to spin around in 30 minutes.  I knew I'd have to pull out all the stops with my leg speed in order to top my small companion.  Through the incredibly fast 30 minutes we battled and were able to take 1st and 2nd place in our heats cycling competition.  For pride's sake I was able to win but both of us paid the price with a variety of chaffing and sore hamstrings due to the ridiculously high cadence the race required.  We then had 5 minutes to get ourselves to the treadmills to finish our race.  At the time of our arrival at the treadmill the top distance run was 2.9 miles in 20 minutes, which was well below my goal of 3.5 miles.  However, the feeling that an all-out swim and bike session gives you before attempting an all-out run is not always the priming you'd like.  I set the pace at a relatively steady but surprisingly hard feeling 10 mph and was able to maintain it throughout the course of the race, unfortunately that pace did not meet my goal as I finished with a final distance of 3.34 miles.  Disappointing, but at the time was good enough for first place.

A few days later the results were up, Jess proved to have an all-around great performance finishing 16th overall (including men).  Nick's run did not end up standing up as a later competitor was able to crush 3.67 miles in the 20 minute period as well as win the other events.  Nick finished 2nd overall.

The race was well organized with great volunteers but both of us would highly recommend a major change to make it smoother and more truly competitive.  The idea would have been to utilize bikes that can sense resistance and cadence therefore providing a way to celebrate those who can truly bike at high speeds from those who can spin no resistance at a high speed.  The bike turned out have a great effect of equalizing those in cycling shape to those not.  Regardless of the feel the bike left we would both highly recommend indoor triathlons to those in cold weather climates that want to supplement their winter training and get into the racing season early.  LifeTime did a nice job with the event and their friendly staff always makes it easy to workout.

Our hearts go out to Boston

Having lived in Boston, having family ties there, and having participated in the Boston Marathon multiple times (Nick as a runner and myself as a spectator) we started our Monday morning with a sense of excitement.  It was Marathon Monday!  Because Nick decided to do the Texas Half Ironman last weekend, we opted to sit the Boston Marathon out this year.  Despite this and although we live in Colorado Springs currently, we woke up feeling connected to Boston and somewhat giddy for the race.  It was Marathon Monday!  We’ve spent the past few months tracking runners like Shalane Flannagan and Kara Goucher who came to train at altitude here in the Springs (we even got to meet up with Kara’s husband at our Tuesday night running club).  We had high hopes for a U.S. women’s victory and spent the morning tracking the elite runners while at work, sneaking peeks at race updates in between patients.  (Of course, of all days, it was a perfect attendance day and all of my patients showed up…didn’t they know the Boston Marathon was today?)

Over the years I’ve come to love distance running (although I need to improve my marathon time a little to qualify for Boston) and it amazes me to watch the elite runners, their mile splits, and footage of the finish.  It’s such inspirational stuff!  Even after the elites finished, there were still a few other runners in the race that I knew and I was checking in via Twitter and Facebook.  That is when I learned about the explosions.  I was nearing the end of my lunch break and grabbed my phone to check for updates one more time before grabbing my 1pm patient (just before 3pm ET).  I was struck with utter disbelief when I saw the latest update stating:  "At 2:50pm ET 2 bombs went off at the finish line of the Boston Marathon."  The world stopped for a minute…did I read that correctly?  How could someone attack runners and innocent bystanders?  How could this happen at the Boston Marathon, arguably the most prestigious of all marathons?   I immediately thought of our friends and family in Boston…were any of them at the finish when this happened, were they ok?  Thankfully they were alright.  Video footage from the news showed the blast as runners crossed the finish with 4:09:44on the clock; I ran 4:09:52 in Chicago last Oct…these were the people in my pace group.  I may not have known any of these people personally and I haven’t qualified for the Boston Marathon (yet); but this really hit home with me, those were my fellow runners…marathoners…part of my community.  I was stunned and deeply saddened.  There are many reason why I run, but one of the foremost is the community that running manifests.  This tragedy can be a reminder to celebrate your community any chance you get.  It’s a reminder to live life to the fullest and to tell the ones you love that you love them.  That night, I sent all my running buddies messages to tell them how much I love and appreciate them.  We runners are a strong community and just like the infamous Marathon parking sign states "No Stopping", there really is no stopping a group of runners...together we are strong and we will run!  These events will bring us closer, make us stronger, make us all a part of this amazing running community.  Today at work we all wore Boston gear and tonight at running club we ran for the Boston Marathon and all of the runners and spectators affected by these horrific events.  As I've continued to watch the news coverage, I was reminded of the goodness in our community and that the kindhearted people outnumber the cruel with the countless stories of heroism from first responders and good Samaritans during today's horrific events.  Hal Higdon said “The Marathon never ceases to be a race of joy, a race of wonder” and I hope that this always rings true.  I know that I’ll still be training with that goal to qualify for Boston one day.

As a previous participant, the first thing I've always thought of when someone mentions the Boston Marathon are the crowds.  During my first Boston in 2008 I was astonished by the constant cheering, signs, support, and of course, the wailing tunnel of college co-eds at Wellesley College (Hillary Clinton would be proud).  This sad event hit those spectators, those who make the marathon that special moment.  I sincerely hope that future Boston Marathons will continue to see such love from the crowds.

Runners are some of the best people you will meet.  When I think of runners I think of people who like to chat, party, volunteer, help, and improve themselves while they work their bodies to their limits.  There are few runners who do so in a depressed or secluded fashion.  This is a sport of love and that love can be shared internationally and across all human variables.  Major marathons attract individuals from around the world and an attack on an event that brings so many nations together is callous, cowardly, and hateful beyond my comprehension.  The volunteers, spectators, and runners at the Boston Marathon came together to celebrate human achievement, regardless of denomination, race, orientation, religion, or belief.  We will continue to support all events who bring humans together, and I will proudly support and participate in Boston 2014.  I hope to see you all there.  I pray for the families and individuals more intimately affected, and wish them all a healthy recovery from these sad events.