3 mile swim. Last week to donate.

This was an eventful weekend with this morning having completed a [first] three mile, open water swim. First, the rest week: It was fairly typical. If I remember correctly, the weather was dreary Monday morning, meaning I had to stick to the trainer. I was able to make it through ok; it seems cold weather isn't enough to keep me inside, but thinking of dealing with a wet bike usually does it. Wednesday, did my first quasi-tempo run. I'm at the point were I know I need to start incorporating some speed training into my runs. The higher stress is hard, but it helps. I've noticed that I can maintain quicker paces after I started lifting again. Also, instead of a short run followed by a longer one for Friday-Saturday. I did two moderate long runs (10 mi, then 12 mi) to continue to build endurance, without yet delving into the marathon training distances.

So, the swim was very much a learning experience. This swim was three miles, in the Nanticoke River off of the Chesapeake Bay. The course, after swimming past a jetty, made a triangular patter that we completed twice. Water temperature was around 68. There are also some tidal details, which I suppose are important, but I can't recall. exactly. I've only done open water swimming on two previous occasions, for the ~750-800 m of the Triangle Triathlon, both of which took place in pretty calm lakes, with water temperatures unknown, but easily above the wetsuit legal limit (78 degrees). So this was my first true test of open water swimming, and also the use of a wetsuit.

Either the wetsuit was too small, or it's naturally too tight for my comfort. I felt constricted in the shoulders the whole time. I think next time I'm given the option I'll lean towards a sleeveless wetsuit. The benefit of the full length is the extra warmth, but based on how my hands and feet felt, it wasn't too bad. More experimentation will be needed.

Two main factors when discussing water conditions are wind and current (and this really applies for all water activities; swimming, rowing, sailing, other boating...). For swimming, swimming with the current is good, against is bad, across it isn't ideal either. We were swimming in a triangular pattern, so we got a bit of everything. Wind primarily creates chop which is difficult to swim through. Furthermore, sighting, the process of looking up to check your course, is harder when swells obscure your line of sight.

All of those things primarily affect your general effort level, and ability to keep the straight line for the shortest race. At least for me, the chop and the current, and probably to some extent the wetsuit, really affected my ability to get the rhythm that I enjoy in the pool. Also, before getting done with the first loop, I began to get some cramping in my calves. At least twice per leg of the triangle, I had to stop kicking to wait for the cramp to subside. In the end I finished in 1:48.

I can't say that I'm pleased with that time. In the pool, I can swim a 4000 in barely over an hour, easily. This swim was just another 1200. I guess I can "blame" some of it on not being comfortable with the wetsuit. Also, other swimmers confirmed that the water conditions were some of the worst they've seen. A friend on mine did the sprint triathlon, whose swim course doesn't even leave the jetty, and she thought the conditions were bad. Nonetheless, I was a little disappointed, but since I didn't really expect put much extra prep work (considering my long run, and incorporating a tempo run, it was really an anti-taper week), I should have had too high hopes.


Subway's Veggie Delite: I drove down last night and stayed with Mike, a triathlete I bet a few weeks ago when volunteering at a local 5k. Against my better judgement, being on the road, I had to eat on the road. Though I could've stopped along the way, I waited until I got to Salisbury to find dinner. I wanted to find something local, but given the hour (around 9:00), I just gave in and slipped into Subway. Not eating there in recent months, I settled on the veggie delite, something I've not had before, which is really just the bread and cheese with veggies. I asked for every veggie they had. Don't ask me why, but I truly loved that sandwich. I think it's the fact that you can get so many mouthFUL[L]s of food, AND is pretty good FOR you. I enjoyed it so much that after the race, when I needed lunch/recovery food, again from the road, I had another veggie delite; two in less that 24 hours.

Yesterday (Saturday), I attended a symposium on the "Frontiers of the Interface of Chemical Biology." Essentially, a few (surprisingly few, if you ask me) researchers in that overwhelming broad field came and had the typical research talks and poster sessions. Not as cool as I'd've hoped.

The triathlon is in two weeks. BUT THERE IS ONLY UNTIL FRIDAY TO DONATE! Please help out. Some donations haven't posted. I really ONLY NEED $540 left to reach my minimum!!!

Anniversary, 3 mile swim

This might be a short update. Nothing too exciting has happened of note this past week. Right now I'm just trying to keep going strong in this last month of build-up to the triathlon. It's hard to believe it's almost here (and that fundingraising deadline is TOO near!).

This weekend I have the Nanticoke River Swim. This is my first exclusive open water swim event. It will also be the farthest single, continuous swim I have done. However, I am not too worried. My longest swim so far has been about 4200 yds, approximately 1000 yds shy of being 3000. While I haven't gone that extra distance, I'm confident I've built up the experience and stamina to make it out alright. The interesting aspects of the race will be that it is my first swim in a wetsuit, and that the water temperature will be chilly (just below 70 degrees). However, I take that as a good preview for when I have to wear the wetsuit for the triathlon. I may perhaps practice a leisurely transition out of it.

Very importantly though, is that I have regrettable delayed "celebrating" my one year anniversary. That's right. On April 13, I celebrate one whole year of logging my runs! For a long time I hadn't been making note and so tracking my runs meant remembering the last run I had done. I really didn't have any way to compare times for the same route and therefore track my progress. I'm not sure how effectively I use the information stored in the training log, but it's always fun to see how I've been doing.

So of course, some statistics:
In that year I logged:
1,517.53 miles
in 11,547 min. 20 sec.
on 219 days
average speed: 7:36.6 minutes/mile
average distance per all days*: 4.16 miles
average distance per days I ran**: 6.93
average distance per week: 29.18
average distance per month: 126.46
* aka miles/365 days
** aka miles/219 days of running
There may be some skew-age of the numbers. For some routes, such as a bond park where calculating the distance was difficult, I logged the run, but effectively removed it summary data. However, for easy of calculation I didn't worry about if it was or wasn't factored in.

I certainly hope this next year will be even better!

Noteworthy thoughts:

You'd think government employees would be careful when driving government vehicles. Apparently not, as I witnessed one blatantly turn left of a red light. It was in the middle of the daytime too, near downtown. Good thing the police officer was just up the next block; dude got caught.

I am use to seeing large RVs trailering other things, such as a small car or maybe one of those pop-up campers. However, this was the first time I've seen one trailering an airplane. That's right, an airplane. The wings were folded and flush against the side, so it I didn't understand what it was immediately. But yep, an airplane was driven down the highway.

I hope this week goes well for everyone. I have another paper coming up, and I've been trying my hardest to stay focused and to be diligent. The semester is almost over, which means I'll get to start running experiments soon.

A WEEK AND A HALF LEFT TO DONATE. PLEASE HELP OUT

Group Run, Gorgeous Weather

A little later than usual for my updates. I had a midterm in my Chemistry & Biology Interface course yesterday, so I tried to hammer down and focus on that. The exam went pretty well. It was bried and to the point. Though that alone doesn't make it a good thing, I prefer that to lengthy, drawn-out examinations.

Saturday, part of my run I met with a small group near Druid Hill Park. The owner of Falls Road Running Store has been publicizing a group run on Saturdays, and in my miniscule efforts to commune with fellow runners, decided to meet up. Much MUCH slower than my typical pace (eventually I HAD to breakaway for the final miles), but the conversation before and after was fun and exactly what I was looking for.

I am trying out some various strategies for improving my training. I come across two problems: 1) I am training for an Olympic distance Triathlon and possibly a half-marathon but I want to maintain a higher running mileage, and 2) just in general, I want to increase my cycling base and incorporate some triathlon-type/-specific weekend endurance workouts.

At the moment I am maintaing about a 30-35 mile week. I guess you could say I'm content with this mileage, but being me, I wouldn't mind increasing. I don't plan on running another marathon until the fall, but a bigger base can't hurt right? But with these shorter races now, is it really logical to put in 13, 15, 15+ mile long runs? I've decided it isn't. What I did (/am doing) was to essentially keep my long runs constant (at about 13 miles), and instead increase the distance of the Friday run. My goal is to hopefully be able to increase the power of those longer runs and letting the previous day fatigue partially carry over for some mental preparation for late-race fatigue.

For my second problem, I just need to start increasing my cycling base, while also focusing my workouts for triathlons. This weekend, I went on my longest [solo] ride (at least in a while/on purpose. Once last summer I went out for a ride that ended up going much longer than I wanted), but that was only at about 41 miles. While that may be ok for these Olympic Tri's, I can't help but think about next year when I want to start tackling half-Ironmans (which have a 56 mi bike leg). Along with this, there is a common concern among triathetes about weekend runs/rides: which one to do first? If you ride Sat., you are compromising the quality of a Sun. run. However, run Sat. and ride Sun. doesn't really develop and tris-specific bike-to-run type fitness.

The answer I came across was fairly simple: just alternate weeks. Now, that's a little easier said than done; often travel plans make biking difficult to get in. But in general, I think the strategy will work.

Of course my next strategy even counters that: With the Columbia Tri around the corner, it's going to be time to start increasing the brick workouts. Bricks are essential two- (or three-)-in-one workouts where after completing one discipline, you transition into another. I kind of do that Tuesdays when I go for a run and then hop in the pool. However, that isn't actual triathlon progression. So I think next weekend I'll switch my weekend foci towards bike-to-run bricks. Not sure how it will play out, but in reference to the above long run/bike issue above, my plan is to trade-off between a short, hard bike followed by a longer run, with a long-steady bike followed by a short quality run.

Some other thoughts:

My Sunday ride was gorgeous. The weather is getting so perfect. But with the highs in the 80s, I worried we went from the chilly 40s and 50s (perfect for running, but cold for cycling), and skipped the wonderful 70s to go straight for the steamy 80s. Best part of the ride was about 2 miles from home, when a SUV past by with two brown spaniel-like dogs, tongues out, peaking out the windows.

Spring is here and the flowers are blooming. It truly is great, and I'm not particular affected by pollen, so that doesn't bother me. However this morning I ran under a flowering tree, and after brushing a limb, almost swallowed/choked on a petal (not choked, but a forced hacking to keep from swallowing).

I'm indecisive about what fall marathon to compete in. For a while I had become set on the City of Oaks Marathon (Nov. 7) in Raleigh. It's fairly inexpensive, closer than my alternative, and lodging would be cheaper (unless mom and dad charge me rent?!). I would also have more time to transition from the Nations Tri (Sept 12, 8 weeks apart). However, I did have an eye on the Niagra Falls International Marathon (Oct. 24). It is a little bit more expensive, farther away, would have to get a hotel, and closer to Nations (6 weeks). But... well... it would be at Niagra Falls!

What do you think?

First Blog

This is my first attempt at a serious blog. I am going to try to provide updates on my life and training as I prepare for various events. My upcoming event, and main motivator for setting up this blog is the Columbia Triathlon, here in Maryland. I joined the charity group Team in Training for this event, mainly because I wanted to include some type of purpose to my racing. Team in Training uses events like these (triathlons, marathons, century bike rides, etc.) as the platform to raise money for the Leukemia and Lymphoma Society while providing structure training for aspiring athletes.

Those who are know me best, know that I am not new to training/athletics. I rowed for three years for the NC State Rowing Club, three of the best years of my life. I have to credit it for fostering my desire to get fit and healthy. During my time at State and since, my race resume includes a half marathon in November '08, a metric century ride July '09, the Triangle [sprint] Triathlon July '08 and '09, the Marine Corps Marathon October '09, and three completions of the Krispy Kreme Challenge ('06, '07, '09). I've only complete two triathlons, but since graduating from NC State in the spring of 2009, my weekly workouts consistently incorporate swimming, biking, and running. My "plan" is to complete and Ironman Triathlon (2.4 mile swim, 112 mile bike, 26.2 mile run) in the year 2012. To this end, I have complete one year of sprint triathlons. This year will consist of Olympic Triathlons (Columbia, and I have registered for the Nations Triathlon in Washington, D.C. in September). Next year, I plan to advance to the half-Ironman, and the following year complete the Ironman.

Of course, I don't expect those to be my sole races. To complement/supplement those goals, I plan to continue to compete in marathons (and halfs), cycling events, and open water swims. I still haven't found a half marathon that fits my schedule, but I have found a three miles swim in April, and I am looking ahead to the City of Oaks Marathon in my hometown of Raleigh, NC.

I will aspire to update this blog weekly, if not more frequently. Hopefully it will encourage readers to support me in my Team in Training endevour (notice I can't spell). I HAVE UNTIL MARCH 19TH TO RAISE $675! And then I have until a week before the Columbia Triathlon (May 17th) to raise $2700. Please consider supporting me, and good luck in all your own challenges.