Moxie National Team for 2015

Moxie Multisport

Moxie Multisport is an Austin, Texas, based triathlon team with ‘a jam packed roster of spunky, hard working athletes!’

I’m excited to announce that this year I’ll be part of the 2015 Moxie Multisport National Team. I met a few of the members last year after the Austin 70.3 race. After seeing their general vibe and extremely enthusiastic cheering section on the course, I approached a couple of Moxie guys the that finished close to when I did and they told me about the team. When I saw that they went National this year I decided to give it a go.

For training, as I almost never did workouts with the local team I was previously on, the training partners thing wasn’t an issue. And while I was looking something different to give myself a a renewed focus on racing, not much has changed in my day to day life, I’ll still train with the same people I always have, and I’ll always give the same friendly wave and support to everyone I’ve been teammates with in the past.

2014 Book roundup

Books for 2014

Over the past year I’ve read (or started reading) a few triathlon related books. The underlying themes among them are: work smarter, not harder along with developing a solid base of functional strength.

Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention by Jay Dicharry
I’m currently in the middle of this book and wow, I’ve learned so much already. I’d say this is a must read for anyone that’s seriously in to how the body functions when running and how to work though and treat the issues that arise from the stresses that running imparts.

FASTER: Demystifying the Science of Triathlon Speed by Jim Gourley
By surprise this book was sent to me by the publisher because I was one of the first hundred people to donate to Jordan Rapp’s world bicycle relief fundraiser last year. Jim is a rocket scientist (literally he’s an astronautical engineer who previously worked for the US Air Force) and lays it all out, if you want to get faster in theses three sports, what works and what doesn’t. Spoiler: spending a lot of money on a lightweight bike won’t make much of a differnce and wearing a wetsuit can lead to huge time savings (providing it fits well of course).

Swim Speed Secrets for Swimmers and Triathletes: Master the Freestyle Technique Used by the World’s Fastest Swimmers by Taormina, Sheila
Ok, I think I got this in 2013, but I didn’t start to apply anything until this year. If you can take one think away from this book, it’s this: lowering your stoke count (a.k.a gliding) won’t necessarily make you a faster swimmer. She covers it in this blog post as well. What’s important is a good pull with high turnover along with a vertical forearm, and acquiring a “feel for the water”.

The Well-Built Triathlete: Turning Potential into Performance by Matt Dixon MSc
This one’s on deck. One of Matt’s big things is functional strength which as I said earlier, is a theme that runs through most of these books. His perspective on coaching after his career as an athlete is refreshing. I’m looking forward to diving in to this one.

The Running Revolution: How to Run Faster, Farther, and Injury-Free–for Life by Nicholas Romanov
This is on my “up next list”, right after the Matt Dixon book. Romanov is the creator of the Pose method of running. This book is about running efficiency and reducing risk of injury. Did I mention functional strength?

For ease of purchase and to read other’s reviews Non-affiliate amazon links are used above, feel free to purchase them at your local shop.

2014 NYC Marathon, a week away

2014 TCS NYC Marathon

So in just over a week, I’ll be finally getting my second run at the NYC Marathon. I did the race back in 2009 and while I was having a great day and enjoying every minute, I managed to twist my ankle at the start and then tweak my IT band over the first 18 or so miles, the last 10k was quite painful. This year’s race is a deferral for me after Hurricane Sandy canceled the 2014 edition.

So, after an foot injury (Peroneal tendonitis) in August, my planned 2 month ramp up was shortened to 1 month. This is not ideal in any situation, but I had a busy October with 2 weekends of travel. I started slow with 3 to 5 mile runs then 2 10ks and finally my “long run”, a 15 miler. After discussing with my Coach at EN, the rest of my runs were to be alternating 5 and 10 milers with a rest day in-between. When I do my last run on Wednesday before the race, I’ll hopefully have some durability in my legs to finish the race without too much pain.

Goals for the race:
Finish smiling
4:35 (or faster finish) — I know given the amount of training I’ve done it’s asking a lot, but if my legs hold up, I think I can sneak by.

Details:
Bib number is 27139, second wave at 10:05AM, Orange Corral C.

Amazingly Amazing

Escape from Alcatraz — in for 2015

Escape from Alcatraz Triathlon

On my birthday yesterday I got the news that I was selected in the first drawing of the lottery to participate in the 35th annual Escape from Alcatraz Triathlon.

Well, this was somewhat bittersweet for me as I’ve always like the idea of the race, I’m really not all that fond of cold water. I said if I got in via lottery, I’d tough it out and probably have an awesome time. So, on June 7, 2015, I’ll be jumping off of a ferry in to very cold water to start what is considered one of the most legendary triathlons run today.

Over the past 24 hours I’ve been reading people’s race reports in Slowtwitch and Endurance Nations forums, watching Videos on YouTube, I have to say, now I’m psyched and looking forward to June 5th.

Incidentally, I’ve wanted an excuse to visit San Francisco, but, I’ve never gotten around to making one, now I’ve got a great one. Also, the race should be the same week as Apple’s WWDC, so I can hopefully meet up with friends I know that will be in town for that event.

Race Report: Town of Hempstead Tri 2014

Town of Hempstead Tri, September 6th, 2014 — Race Report

Location: Town Park at Point Lookout

The Town of Hempstead Triathlon is as old school as it gets. In its 30th year some things have not changed, you bring you own swim cap, there are no timing chips, no bike or helmet stickers, no google mapped course layouts, just a bunch of enthusiastic athletes on a Saturday morning in September, ready to swim, bike and run their way through one of the last events of the season. Getting in to the race is an event in itself, there’s no online entry. You must get the official entry form (that’s printed on purple paper) from one of the sponsor shops, or send a self addressed, stamped envelope to the Town of Hempstead to have them mail you back the entry form. You then fill the form out, have it notarized, yes notarized, and then mail it in. Once accepted, you’ll get a single piece of paper with the race details mailed back.

I arrived at 6:30 for an 8AM start, the race site is conveniently located on the same barrier island I live on, just 8 over miles from my house. I had some water, an ice coffee, unsweetened applesauce, a GU energy gel and a saltstick tablet in the two hours before the race start. When I checked in and picked up my race packed and saw for the next few hours I was going to be #13, lucky me. I got body marked and made sure to put my bib number so it read upside down on my race belt, this is a trick that I’ve seen riders in the Tour de France do when the’ve gotten number 13, hey, if it’s good for them…

Lucky 13

Lucky 13

Swim:

The Swim changes every year due to current etc, this year at was around .7 miles with a fairly big swell, participants that swam out a bit were rewarded with a slightly smoother surfaces to paddle through. I felt pretty good and got stronger as I made it past the halfway point and I began to find my stroke. Since it was a mass start, there was a lot more contact than usual for a race this size. If I could change one thing with my swim, I’d have worn a sleeveless wetsuit, my full suit was just too warm to the ocean temperatures this time of year.

Swim: 20:45

T1:

If I could redo one part of this race it’d be T1, I was tired out of the water, it wass .6 of a mile trek over sand to the transition area. I was jogging my way back to my bike with my wetsuit flung over my shoulder and I felt tired and decided walk for a minute, my HR was probably spiked coming out of the water and I just needed to get back it to “normal” to prepare for the bike. Also, I had a hard time getting my wetsuit off, even while it was still wet as I removed it right as I came out of the water. I took a few extra seconds to towel the sand off my feet before putting them in to my bike shoes. Helmet, sunglasses, HR monitor – go.

T1: 6:49

Bike:

This course is fast and flat, that being said, there’s a lot of admin (quick 90 degree turns through a residential neighborhood) in the first 2.5 miles of the just under 9 mile course. When I final got going on the straight section, I was in a headwind, I just kept low and powered though and knew I was in for a nice tailwind on the way back. This is probably the first time I did not get passed, not even once, on a bike course, and, I passed several (people that swam and transitioned faster than I did) over the 9 miles to T2.

Bike: 8.9 mi / 26:24 20.2 mph average speed

T2:

A bit of walking with the bike and a shoe swap took me just under a minute and a half. I had taken another salt stick as I was finishing the bike segment, so there were few moving parts to deal with in bike to run transition.

T2: 1:25

Run:

The run course is basically the same as the bike course with about 4 miles removed from the back half. It’s advertised as a 5 mile course, but it was more like 4.5. As I came out of T2, I felt the heat and humidity, and the sun was shining until I got to the second mile when some cloud cover provided a bit of relief. I’ve run at night with high humidity the days before and I felt somewhat acclimated. I managed to stay in my zone and keep a somewhat steady pace of 8:40-8:50/mile, save for a brief water stop at the lone aid station at the midway point. My HR stayed below my red zone and aside getting passed by 4 or 5 people I’d say I’m pretty happy with how the run went.

Lap 1: 8:45
Lap 2: 8:49
Lap 3: 9:08 (stopped for water)
Lap 4: 8:51
Lap 5: 8:43

Run: 4.5 mi 39:51- 8:52/mi

Finish:

Overall time was 1:36:53, I came in 41st out of 155 overall and 6th out of 20 in my AG. I’ll do this race again next year, there’s a lot of room for me to improve. Overall I’m happy with my results.