ERR 10K

I just completed the ERR 10K this morning.  The time was not stellar, but not bad.  A 34:15 coming at the end of the my first week on a new job that requires three days a week away from home.  The race felt good and the mile splits were even so I can't complain.  I finished 4th overall and 1st in my age group.  Next up is Breezy Point Sprint next weekend!

Thanks to http://rangeofmotions.wordpress.com/ and http://www.finalkick.com/ for all of your support!

Training Update

So it has been a couple of weeks since I posted anything.  Here is a quick update.

My training is going well for the most part.  Nick at Range of Motions has really helped.  My swim stroke has gotten longer and my times have improved and the only thing different I have done is loosen up my lats and other muscles.  It will be interesting to see how this translates into competition.  My biking is going well and so is the running.  I am running as fast as I was a few years ago and feel better. 

Today, I did a brick (30 mile ride and a 10 mile run) where both the ride and the run were negative splits and that was fighting a head wind most of the way back on the bike! 

With a 10K and a Sprint Tri coming up in the next few weeks I am anxious to see how the hard work I have been putting in pays off.

Thanks for reading my posts.

Jewish Family Services 5K

Ran the Jewish Family Services 5K on 05/02/10.  Well put on event with good support.  Bike lead had a rough job pushing tourists and other runners out of the way on this loop course on the boardwalk.  Great job to the bike lead!  I took first overall in the 5K in a time of 16:53.  Not a spectacular time, but considering there was no taper or any kind of normal pre-race prep I was pleased with it.


Thanks to Final Kick and Range of Motions for your support.  The ROM workouts are really helping. 

Ran this morning.  I will be heading down to ROM shortly for the Monday workout and then to the pool for a swim.

Open Water Swim

First open water swim of the year this morning.  Swam just under 30 minutes.  Not as long as the usual pool swim, but took some adjusting to water temps.  Bay water temp 60-62, not bad, but does take some time to get use to the cooler water.  Felt good to get out in the bay and not focus on black lines!  Great morning on the beach warm temps and sunny skies!!  Great way to start the day!

Range of Motions sessions later and easy ride this afternoon!

Duathlon National Report

The race went well yesterday!  1st run went very well.  A very fast course!  T1 had a few challenges, but went OK.  My bike was great!  New P2-SL was awesome!  Course was technical and due to road conditions lots of carnage on the course.  Mostly flats, but did see a couple of wrecks.  T2 was better than T1, but still had a challenge or two.  2nd run was good, slightly slower than the first, but not much.  Legs felt good coming off the bike.  Qualified for the 2010 World Duathlon Championships!  For this race I reached all of my goals!  My runs were where I expected.  The bike was slightly faster than I originally set as a goal and I improved my time from VA Du three weeks ago.  My fitness is definitely coming around and the work with Range of Motions is really helping! 

Congratulations to Sam, Smitty, Joel, Renee, Jacob, Tad and all the other Final Kickers up there yesterday!  Great job! 

Thanks to my Jen (wife) and Rachel (daughter) for your support and encouragement as well as Final Kick and Range of Motions!

Duathlon Nationals Day Before

Did a easy bike/run warm up this morning.  Things are feeling good.  The new bike is working great!  Thanks Dani (Final Kick) for setting it up!  Driving up to Richmond shortly.  Thanks to Final Kick and Range of Motions for all of your support!

Information on this Blog

This is my first attempt at blogs.  As such the site is not great at this point.  The purpose of my blog is to keep people who are interested in running and triathlon training and coaching informed of what I am doing and allow for a place to ask questions and discuss topics of interest to all.  As you can see I am posting my race schedule and results for the year for all to see.  What a great motivator to know that others will see your results!!

At this point I am tapering for Duathlon Nationals this weekend in Richmond, VA.  I am feeling good and targeting an age group qualifying spot for Worlds this Fall.  There are several training partners and friends going up to the race so it should be a lot of fun!

Results to follow next week!