RACKSMAN...& Friends Ragnar Documentaries

Listed below are a few videos of close friends conquering the Ragnar.  The reason I am posting this is because Ragnar is the only event that I can classify running as fun (1). 


(1) Tough Mudder and Spartan Race aside, all of the Color Runs, Zombie, and Obstacle Course events are people just overpaying to act like a kid.  Yes, they are fun but I do not include that in the running realm.  I could rant on this for awhile but I digress.


Truly fun. 


I will always say running is fulfilling and enjoyable but never declare it as fun. 


Running hurts


Running is tough


Yet, the Ragnar makes all of those things worth it.  You meet a lot of cool people and connect with your friends in a unique matter.  It's a rare experience and I am glad we have people able to do it for the past 4 years.  It has become a tradition and will continue to be one moving on. 


Over those 4 years, we have had over 30 different friends come and compete in the event, which shows you the interest and intrigue this race brings. 


So, I hope you enjoy these videos of our conquests and think about getting into running yourselves.  We are doing the Ragnar Adirondacks next year and we depart on the last weekend in September so be inspired and get out there (2).


(2) Yes, I understand it is snowing right now but Sunday is supposed to be in the high 40s again. 


The first video was produced, edited, and filmed by John Glavasich. This is from 2011


Enjoy

This next one is from our latest adventure.  It was filmed by Kendall Green, Jonathan Lin, Christopher Baron, and Derek Smith.  It was artfully put together by Christopher Baron.  You will notice that the two are entirely different.  One is long and story driven where the latter is a collection of random experiences throughout the event.

I hope you like both.

I hope it inspires you.

Enjoy

If you need more Ragnar, read my accounts from this exact adventure.

Part 1

Part 2

Part 3

Thank you for reading...and watching!

Ragnar Adirondacks: Lake Placid

This is Part 3 of this post. Click here for Part 1 and here for Part 2.






If you think there is a let down after my run, you would be dead wrong.







Baron and Jason took on their legs and destroyed the competition.  By the time we handed it off to Nanners and Van 2, we had a passed a total of 8 runners and put sixteen minutes on the Canadian team. 




We finished the 38 miles in 4:48 minutes and put 16 minutes on a team that had a 16 minute head start on us.  It was incredible!


So let's break down the math:


As a team, we averaged a 7:34 pace throughout the night, by ourselves (1) (for the most part) and gained on 8 teams in the process. 


(1) Running by yourself compared to running with/against others makes a huge difference in performance.  When you are running by yourself, you are doing exactly that, competing against yourself.  Your only measurement is compared to past performances which is known as ghosting.  This is can only take you so far.  You can definitely improve and run well but it can take you to a certain point and depending on your personality, that point varies from runner to runner.  I run mostly by myself but it could only take me so far.  It wasn't until I started running with Jason where I saw I needed improvement and what specific areas I needed improvement in.  So the point I am leading into is when you are running in the middle of the night by yourself, it is difficult to find that extra gear comparatively running with/against other Ragnarians.  Other runners give you an extra boost.  This factor is something I always tell first time runners.  Every time I speak with newcomers, they all state how they are going to perform badly in their first race since they're running so-and-so minute miles in their training.  However, they fail to realize how much the other competitors raise their level of performance without them ever noticing.  You will always run faster in races.  It's just a fact.  The same goes with the Ragnar.  We did this by ourselves.  Much bigger accomplishment.


And with simple addition, the Canadian team ran the 38 miles in 5:20 minutes equating to a 8:25 pace.  So every mile, we gained 51 seconds on them which is simply incredible.  And to pay respect to them, they were a good team.   They were actually better than us. They ended up beating us overall since they stacked their second van and one of the many reason we had to play catch up in the beginning.  


After we handed it off to Van 2, we got some much needed rest and waited to receive updates along the way. 


Van 2 was moving well and gaining on multiple teams.  Everybody was getting some kills and moving up through the ranks.  When everyone woke up from their respective slumber, we were not  the only van in the parking lot.  Actually, their was at least 30 vans still waiting for their teams to come in. 


We were kicking some ass now.


When Mandark came striving in, it was completely foggy out.  You could barely see 20 feet in front of you. 


This led to a weather anomaly. 


Kaz was about 3 miles into his double leg and he was climbing this one hill and I shit you not, the fog just disappeared...in seconds. 


It was like a switch. 


You could barely see anything in front and then...


bang...


...it was sunny, clear skies, and absolutely beautiful.


You have to remember this occurred at the end of September.  So the leaves had changed colors and it was magnificent.  You could do nothing but marvel at the sudden change.  It was unexplainable.  None of us has ever seen anything like and doubt will ever experience anything like it again.


Going back to running, through all our last legs, the only thing that needs to be noted is that we all struggled...mightily...


...except Baron.


He looked fresh and ready for more.  I cannot stress enough how much he killed this entire event. 


So we finally handed off to Van 2 for one last time and they had their work cut out for them.  Their entire run of legs was all uphill leading up to Lake Placid.  It was nuts. 


They only had to run 28 miles but they had to earn that mileage. 


For example, LT had a 4.1 mile run that was all uphill.  No exaggeration.  Their wasn't any change of elevation.  Just here you go sir, go run up this hill and enjoy.  But you want to know the funny thing is?  Ragnar rated this leg as "Moderate".  How they achieved that ranking, I have no idea.


When I asked him how he did, he stated that it was nothing.  A piece of cake.  He cruised up the course passing 8 people along the way and making a mockery of the competition in the process.


John passed 12 people during his leg, which was extremely impressive since their was zero shade along the course.  The weather was in the high 70's and in the apex of the heat.  Van 2 had only run in the dark up to this point so running in the heat was something new to them and the temperature level was not expected to be this high making it even more difficult to acclimate their bodies too. 


This cannot be overstated.


People have experience heat strokes due to this sudden change of temperature yet they handled it with a calm zeal.


Nanners and Katie finished their legs with exuberance and excitement.  They were happy to be finished since they did most of their damage in the early goings.


This is also Standard Operating Procedure for Nanners.  It's almost second nature at this point.


This leaves us with Mandark who I wish I was in the Van with the most.  Every time I saw him, he looked like the life was taken from him.  He gave everything he had in every leg.  I admired his effort because when we all saw him during the homestretch in Lake Placid, he had nothing left.  He had left it all out on the course.  It was the perfect metaphor to the Ragnar. 


We had all left it all on the course and as we all sat in a circle reminiscing and celebrating what we all had accomplished together, we collectively understood we did something special.


You ever enter in a shit situation and come out 10 times better than you expected because you battled through adversity and came out stronger and better than before.  Then, you look back and realize that you will never experience anything like that again because the sequence of events will not transpire like they did.


That's what this Ragnar was.


I was pissed off going through the event but came out happier than I can comprehend.  We took a unique situation and turned it into something special...together.  It could not have happened any other way and I will always look back at these past 48 hours as one of the best successes in my lifetime. 


So with that being said, thank you to all that competed and ran.  From the bottom of my heart... thank you.  You all kicked ass and I hope this event inspires you to train harder for the next one.  


Because the next time, we are coming for you Saucony Elite Team (2)


(2)  They're a professional running team by the way...LET'S GO!!!!


Thank you for reading!

Ragnar Adirondacks: The Run of a Lifetime

This is Part 2 of the RACKSMAN...and Friends adventures at the 2014 Ragnar in the Adirondacks.  Click here for Part 1.



As I stood there with the team waiting for Mandark to finish his leg, an anger started to brew. 



Mandark was trying everything in his power to make up time so we wouldn't have to run by ourselves in the middle of the night.


However, the damage was already done. 


We were 16 minutes behind the Canadian team and the odds were stacked against us.  We will be running along Lake George by ourselves as the Ragnar crew was cleaning up behind us. 



I stood there trying to control my anger. 


It may seem childish to get angry at something like this since we weren't technically competing against anyone but ourselves, yet all I felt was a building rage.



I was angry with Ragnar for scheduling the latest time possible for us when we didn't fit the bill.  The last wave is reserved for the best of the elite and that's something we were not.  We have good, solid, and hard working runners but nowhere the level to compete against the Saucony Elite Team (One of the teams in our heat and yes, that was their real team name).


I was angry with myself since this is the first Ragnar I put together.  Kaz and my good friend Al usually organizes the event but I decided to give them a break since it's a pain in the ass scheduling everything and Al couldn't join us. 



So, thinking I could be savvy and try and get the team some extra sleep, I told everyone to put down faster average paces to get a later start time. It never occurred to me we would get the 1:00 start. Now that we did, I felt partially responsible and it pissed me off.



Ragnar is a very rare experience and I always enjoy the cammaderie and friendships you develop with the other runners, but I put all of the newcomers in a bad position and possibly ruining their time.



I started to lament which only led to more anger. 



It started to become evident as I have the terrible ability of wearing my emotions on my sleeves. 

Everyone could see it.



It was so apparent that my good friend, Jordan (He was also our driver), pulled me aside to try and calm me down.  He simply stated that I know you are angry and you want to make up time but do not get yourself hurt.  You still have 9.5 miles after your 11.8 and the team needs you.  Don't do anything stupid.  Calm down and run intelligently.



I heard every word even though it was difficult to face.



He was right.



I wanted to make up the time immediately and it only pissed me off more knowing I didn't have the ability to do so. 



However, we could install a plan to make up the time so by the time Baron and Jason go, we will be in distance of passing people and putting Van 2 in a better position to take over and do some damage.



It started with Kaz.



I have been exposed to Kaz's natural ability to always to be in shape for so long now, I take it for granted.  The kid probably hasn't ran over 12 miles since we did the 14 mile trail run right outside Philadelphia 11 months ago, yet this kid wasn't only going to complete his double leg, he was going to make up time in the process.  I don't ever doubt him because he never disappoints.  I guarantee he probably didn't even do an 8 mile run before the Ragnar but here we are, relying on his ability to run 7:30s in his sleep.



So the plan was simple.  If Kaz can make up 5 minutes over his 12 miles and I can make up 7-10 minutes with my 11.8 double leg, Baron and Jason will definitely get us back in the mix and pass some people.



Challenge Accepted



Mandark comes charging in and passes the slap bracelet to Kaz.



It's on



Is it any shock that Kaz destroys his double leg?


Absolutely not.



He glides through his 12 miles at a blistering 7:40 pace making up five minutes and twenty-five seconds in the process.  He did better than expected but the craziest thing is that he would have made up more time if the second portion of his double leg wasn't against a very good runner in his own right.  Actually, they mirrored each other.  Kaz actually made up the 5 minutes in his first portion but the Canadian team was not going to go quietly in the night.  He was only able to gain twenty-five seconds on the second portion.  I was even timing them both at different checkpoints to see what the difference was.  There was barely any.



Nevertheless, Kaz more than did his part and now it's my time to contribute.



I had a brutal double leg containing the hardest hill in the course.


Here let me describe...actually, no, just look at the below maps.  You'll get the picture.

The first portion is pretty simple.  It's mostly downhill giving me the ability to move swiftly while saving energy for the second portion.  I need all the help I can get.

I told you the maps would paint a clearer picture.


This leg is titled "The Ragnar".  The name signifies the toughest, most daunting and hardest leg on the course.




I took the challenge on...topless...even though it was 45 degrees out.  I needed to stay as cool as long as possible since this course would definitely get my blood pumping.



I start the 5.8 mile leg fast and furious.  I try and hold back but too pissed off to listen to my brain telling me to slow down.  All I could think about is making up time and catching the Canadians.  It was like a poison.  Every downhill I hit,  I went at it hard but there was a problem. 


Every rise in elevation, I could feel it in my quads. 


Could I really be feeling the pain from the initial 10k I ran earlier in the day?  Maybe...however doubtful... but not entirely out of the realm of possibility. 


I know I felt like crap but I need my body to come through.  I was starting to get worried.



I still attacked the downhills with speed and a quick turnover rate, even more so now, since I started to get nervous about the 3 mile hill that was only miles before me. 



I figure if I do the entire 11.8 miles in an hour and a half, I will most likely catch up to the Canadian team and may even pass them.  At 1:30, that would put me at around a 7:38 pace which is more than asking a lot of myself considering the course and miles that lay before me in  my third run, but I don't care.  We need to catch some teams.  We need to get back in this. 



While Kaz was running and we were waiting at the exchange for Kaz to pass us, the Ragnar staff was waiting for us to get there so they could clean up.  It was humiliating.  At least to me it was.



Granted, it was pretty cool to talk to some of the volunteers and Ragnar organizers as we were giving them shit for a terrible start time and trying to get free stuff at the finish line(1).



(1)We did.  I have about a three month supply of Clif Bar in my basement.  Score



It still infuriated me to be in this position.



About half way through the first portion of the run, a car pulls next to me. 


Mind you, it's past midnight, pitch black (there are no street lights, just my head lamp providing about 50 feet of sight directly in front of me and that's it), and I'm running on the opposite side of the road.  I can only wonder what's this about.



It's one of the Ragnar organizers.  She gives me crap about going to slow and I am never going to catch the other team at that pace.



I deserve that for giving her crap about our start time.



The goal was to finish Leg 15 at exactly 40 minutes to give me 50 minutes to conquer the "Ragnar Leg".



I came into the exchange at 42 minutes



Shit



I am already behind.


Damnit



My team cheers me on and hands me a much needed Red Bull.



I need all the help I can get.



The Ragnar Leg begins.



It's approximately one mile from the start of Leg 16 to the base of the 3 mile hill and that hill was all I thought about. 



But then, something else entered my mind.



I destroy hills.  There is no way the other team can run up this hill like I can.  I have been training on inclines since High School Cross Country.  I am going to murder this.  I am to pissed off and motivated not to conquer this hill and pass anyone who shows an ounce of weakness.  We are going to get back into this race so we can start passing people.  I am tired of running by myself.  I could have done this at home.  It is dark.  There is too much ruffling of the trees for my liking.  This needs to stop.



At this time, I think of what Jordan told me before we started our set of legs and quickly put his calming advice to the back of my mind.  We didn't drive 5 hours to upstate New York to hang out with deer.  I can do that back  in South Plainfield.



Once I see the base of the hill, I go into attack mode.  I start moving up the mountain like I have never moved before.  I am light on my feet and every stride feels stronger than the last.  I start to build a cadence I am getting comfortable with. 



This is what this hill has to offer?



I am about halfway up the hill and I see our Black Van (2) and all I could think about is where the other team is.  I shout to Jordan "Where are they?  How close am I?"



This is Jordan's response:



"5 minutes........maybe 4...........or two............or......... I don't know."



Thanks Pal



(2) I am pretty sure we had the only black van in the entire Ragnar.



Like every mountain, the road bends and turns and after I just get the intel from Jordan, I see a blinking red light.



Not only do we have to wear a head lamp and high visibility vest, we also have to sport a rear blinking red light, so when I see this, it can only mean one thing.



It's hunting season.



Seeing the red, I become a bull.  All I can concentrate is on the red.  I stare at it.  It is my most prize possesion.  I pick up my pace even more.  This is it. 



We fucking did it.



Down 16 minutes, Kaz and I made up the time in 20.5 miles.  Never did I think I would be able to catch them, especially with 3+ miles still to go. 



Never have I felt so good on a run.  Even as I am typing this to you now, I do not remember one moment where I was in pain while traversing up the hill.  My adrenaline and competitive nature took my performance to a whole new level.  I felt fresh. I could've ran forever.  We pulled in the team that had a monstrous head start and now we can start catching other teams. We are back in the game and it felt so good. 



After I made the pass, I put another 4 minutes on the team since the runner was struggling to finish the hill. 


On the downhill, I was averaging sub six minutes.  Something I haven't done since high school.  I was having the run of a lifetime and I knew it.


It's a great feeling when you realize you still have the ability to surprise yourself.


About a half mile before the exchange, where Baron was waiting to start his 5.6 mile leg, I witnessed a thing of beauty.  It was a clear and beautiful night.  No clouds in the sky whatsoever and if you look at the leg map above, you can see how the roadway takes you into the mountain as you make your way uphill and away from the water but when you start the downhill, it takes you towards Lake George.  At that brief moment where there wasn't any trees in the way, I could see the lake.  The moon and stars reflected gorgeously off the calm lake and there it was.  The constellation Orion was clear as day.  I have never seen a constellation so bright and clear before.  It was incredibly picturesque sitting over the lake in perfect plain view.  I even slowed down a little bit to enjoy the view.  It was the perfect ending to a near perfect run. 


When I slapped the baton on Baron's right wrist, I shouted "Let's Go!"


I clocked in at 1:26.  4 minutes before my goal time.  I did the six mile leg in 44 minutes averaging a 7:20 pace with the hardest hill in the course and on borrowed muscles.


In total, I did the 11.8 miles in an hour and twenty-six minutes averaging a 7:17 pace.  Much faster than I could ever imagine. 


There are runs every runner will remember fondly during their career.  A run where they feel like they can go on forever.  Every stride feels light and strong.  A place where no pain is present.  The mind is jovial and free. 


This is one of them.




Part 3 to be completed

Ragnar Adirondacks 2014

The Ragnar Relay is a race RACKSMAN...and Friends have completed over the past four years.  We have traveled up and down the Northeast seeing different sights while we run and chase down other teams.  It's become a yearly tradition and a great bonding experience.  This is the latest one we have done.  I will be breaking this off in three parts.  If you need a more detailed explanation of what this event is and all about, click here.  Or watch the below video

Without further ado... RACKSMAN...and Friends takes on Ragnar Adirondacks 2014:

Most of the group came in together to meet at the Community Court of Something Garden (terrible name for a hotel, but it was cheap and less than a mile from the start of the Ragnar) to get comfortable, hang out a little bit and get to know each other a little more.  Not that it's necessary for us to get more acquainted since we have known each other for more than a decade but the uniqueness of the Ragnar brings people together more than most realize.

See, running gathers people together who share the same trials and tribulations of training and running with a full list of responsibilities.  That same connection is magnified exponentially when partaking in the Ragnar.

We have 11 people with us this go around (10 runners, 1 driver) for Ragnar Adirondacks and we will become roommates for the next 48 hours.

We did this race last year and it is by far, the toughest course we have done, so naturally, we had to do it again.  This is actually the first one we have repeated and the 6th total for RACKSMAN...and Friends.

The team has 5 new runners this time around, which is the most newcomers we've had since we all lost our virginity to Ragnar over 4 years ago in Washington D.C.  Needless to say, I am excited to see how they like it.

Two of the new runners, Chris "Mandark" Larson and Jon "LT" Lin, are friends from my close friend's engineering fraternity.  I stayed at home and attended the local community college so I needed somewhere to party.  A lot of my high school friends attended Rutgers and a few of them entered the engineering school.  After I found out my friend was in a fraternity, I had to party with him since I thought the parties would be accurate realizations of the countless movies I have seen depicted. 

Strangely enough, they weren't too far off and I got to meet a bunch of people due to the fraternity.  LT and Mandark were just a few of the guys I got to know.  However, I mostly hung out with them when we were under the influence, which doesn't represent any of us and who we really are.  So, I was excited to get to know them through this rare experience.

When we got together, we discussed our legs in our van, it became clearly apparent that this was not going to be easy.  Frankly, it's going to be our toughest challenge yet.  I would be lying to you if to say I wasn't nervous entering the event, but that's part of the lore of Ragnar. 

It's different.

It's relaxed.

It's enthralling.

Let's Go!

(Conflicting Ideologies, yes, but if you have done one of these, you would understand.)

When we arrived at Saratoga Springs State park, something was different.  Ragnar Village didn't have the same energy it usually provides.

In the past 5 Ragnars, we have started between 9:00-10:00 am.  The race directors staggers the time so everyone arrives at the finish line (Olympic Park in Lake Placid) in a relatively similar time zone, theoretically anyway. 

This year, we are the last wave to go off at 1:00 pm.  So when we arrived to Ragnar Village, over 275 teams have already started.

The way Ragnar sets up the waves is simple.  The slower you are, the earlier you start.  The faster you are, the later you start.

Not rocket science

With our collective group, we average 8:30 minute/miles, which is respectable in it's own right, especially with 5 new teammates, but we should not be starting in the last wave.  That wave is for teams that average a 7:30 min./mile or below.  That is a huge difference when spread out over 197 miles. 

We obviously do not fit the bill.

So right then and there, we knew this was going to be tough and the odds were stacked against us.  However, it did present a wonderful opportunity to pass people but this may be too late of a start to really do some damage.

The problem with our wave time was that they usually go off in 15 minute increments.  The first group went off at 5:00 in the morning and then every quarter hour, the next group of runners go.  Well, the last group to go off before we did went on our merry way was at noon, so the hour difference brought the following two issues up:

1. The beauty of the Ragnar is socializing with the other runners because you see a lot of the same people over and over again at the exchanges.  Exchanges is where you hand off the baton (the baton is a 90's style slap bracelet...cheesy...yes...but very effective) to the next runner, so naturally, they become little parties since every van has to meet there to get their next runner started or at least cheer for the runner if they are passing through for a double leg or more. 

When you meet the other runners, you easily build on a similar trait and start to support each other.  A very rare sight in this day and age.  With the later start and a big time gap to boot, it made that very difficult. 

Connecting with the other runners is awesome.  We all work countless hours at our respective jobs and running supplies us with the little reprieve from the daily monotony.  Trading running stories with the other runners is one of the biggest draws of the event and I was afraid the newcomers were not going to experience that so that really bothered me.

2.  I love passing people............that's it.

After we check in, attend the safety briefing, and gather our gear, we approach the starting line.  Kaz is the first person to go and their couldn't be a better individual to do so.  Kaz hits every leg he does out of the park and feasts on any prey along way.  He is a straight up beast.

                                                          
                                                       RACKSMAN...and Friends

The race starts and Kaz kills his first leg and ended up passing 8 people. 

This has to be noted though, the other vans are really talented.  It is immediately present this was going to be an arduous task.  Two of the runners ran a sub 6:30 mile, which is just insane. 

Challenge set and accepted.

Kaz slaps the bracelet on my wrist and I start my leg.  I immediately feel the 90 degree heat, which no one expected this weekend in upstate New York...in the fall... and in the mountains.  In a short amount of time, I become nauseous and never felt really comfortable.  It was miserable.  This was not a good start since I had over 20 miles still ahead of my 10k run.  And to add more pain, I was passed, easily may I add, halfway through the leg, so my kill total is a whopping -1 by the end of my first leg.

Lovely

Then, I pass the baton off to the surprise of the Ragnar.

Christopher J. Baron has been training for a half marathon but I did not expect the pace he was thrashing the course with.  He volunteered to start off the double legs by attacking the 9.2 mile layout.  To say he took it on with vigor and exuberance would be disrespecting the man. 

After watching him move through the streets of Saratoga Springs with swift joy, I feel embarrassed to admit I terribly underestimated his running acumen.  Baron cruised through the 9.2 miles at a blistering 7:27 pace.

Next was Jason, who was a week removed from destoying his personal record in the Half Ironman distance by over 18 minutes, setting a best time in each respective discipline to running our second double leg of 8.4 miles.  I was afraid to ask him initially because I know how long it takes to truly recover from an Ironman 70.3 and didn't want to pressure him.  He put that unease to rest quickly with a simple nod and then, he was on his way.

Jason cruised at a 7:20 pace.

He's an animal.

Jay handed the baton over to a Ragnar veteran, Brendan "Nanners" Cyrus.  Nanners comes to these events on minimal training and without a care in the world.  I envy his ability to do so.  He attacks every leg the same way: I am going to get it done my way and enjoy myself. 

He gave me a little shit for giving him a 9.4 mile leg, which I believe is a personal long for Nanners in the Ragnar, but we both knew he could handle it and he did not disappoint.

While we were enjoying ourselves in downtown Lake George, eating Pizza & Falafel (Holy Shit that was a good falafel...yes, I had to capitalize Shit as well as Holy...it was that good), playing some arcade hoops, and getting owned by Deal or No Deal (Yeah, Fuck You Howie Mandel), Van 2 was killing their legs.

                                                      I even went wine tasting....Yes!

John Andrae, who is an accomplished marathoner and triathlete, destroyed his run.  No surprise.

Kendall Green, LT, Katie Ackerman, and Mandark attacked their respective trots and held up really well for their first Ragnar.  It's an interesting ploy on one's mind when you are running while knowing you have to run at least two more times in the next 16 hours with minimal sleep in the back of your mind (Yeah, I know that is a run on sentence but I thought it was fitting due to the topic of the post).  Yet, all of the newcomers handled it with a calm zeal.

When we came back from our tomfoolery, something was odd at the exchange.  It was completely empty.  We were the only van left.  Besides the cars from the Ragnar and Volunteer staff, we were the only competitors left in the massive parking lot at Million Dollar Beach (not a misprint...that's the name of the beach).  The 1:00 start was literally killing us and altering our experience. 

The second to last van just left when Van 2 arrived giving themselves a 16 minute cushion on us. 

The odds were stacked against us. 

This was going to be tough.

Mind you, it's 10:30 pm, pitch black and we have our toughest set of legs right in front of us.  We are going to be running by ourselves in the middle of the night with zero to little van support.  Three of the legs we were going to have zero cell phone service.

We have some work to do.

Little did I know, this would be a night I will never forget...

Stay tune and thanks for reading.

Race Report: Labor Day 5K

Note to all: I am little behind so I need to catch up.  I still have to write about the Long Beach Island Sprint Triathlon and the Ragnar (this weekend).  I know everybody is head over heels to read my race reports so I don't want to disappoint my fans. 

Moving on...

It's been a while since I ran a road 5k seriously.  I ran a trail 5k last year with my running club, Raritan Valley Road Runners, and did that race in a pretty respectable time.  This year, I was pretty much forced into it by my family. My little sister and mom has gotten into running and they signed up for the race. Due to my pathologically competitive juices, I had no choice.

It is tradition to run the Labor Day 5k race in the small town of South Plainfield since it kicks off the over the top festivities.  The celebration is nationally recognized with TV crew covering the event multiple times.  SP is one of the few towns who go all out and put together a party for the holiday.  I used to make fun of it ( alright...I still do), but it gives the small industrial town an identity and sense of community.  So by seeing everyone in the town, as well as surrounding towns, come to have a great time on a day to remind us that we need to take a day off from our crazy schedules is admirable and I am proud to be a citizen of South Plainfield.

That being said, I have not run the 5K on Labor Day since 2011 and I did it as a training exercise.  My friend T-Money and I ran 4 miles before the race, the race itself, and then 3 miles after to make it a 10+ mile day.  The last serious 5K I've done is not since high school cross country.  To be accurate, the Labor Day race was a jumping off point for the fall sport, where our famous Coach Mike Capizola sees who ran over the summer and who was a lazy bum (I was always the lazy bum....something I regret). 

So needless to say, it's been way overdue to run a serious 5K.

When I ran this in 2011, about 190 runners did the race. 

On September 1, 2014, over 300 runners did the race making it a bigger and more exciting event.  It is a testament to how big Labor Day is in this town.

It's also another clear cut sign that running is continually growing in popularity; a plus in this increasingly unhealthy nation (1).

(1) Oh snap, did I just use three adverbs and a semicolon.  This is getting out of control!

The race is organized by a mom and pop organization, which always creates a nice and relaxed atmosphere. 

It also means that the race will not start on time.

The race was billed to go off at 9:30.

The gun went off closer to 10:00.

Brilliant.

Normally, I wouldn't mind the late start (very common in sprint triathlons) but the day I pick to run a competitive 5K for the first time in 10 years, it had to be the hottest day of the year. 

Ideally, a 5k should start at 8:30, so even the slowest of runners will finish right before the heat sets in.  Starting the race near 10:00 brings the heat close to its apex, which is no fun for anyone, especially after the 70s Summer of 2014 where I was continuously deceived to believe we were living in California.

I had already warmed up with a 2.5 mile jog and since the organizers had gathered us together to go off at 9:30, starting near 10:00 made a lot of people tight, including myself.

The gun went off and I quickly remembered why I don't do serious 5k's anymore.  They are way too fast for me. 

See, the strategy of running half marathons and longer is to start slower and slowly get into to your goal race.  That is right in my wheel house.  I love starting out slowly and finishing strong (2).  It gives you a huge confidence boost and you pass a lot of people in the meantime.  Always a plus.

(2) For half marathons and longer, every running coach in the world agrees this is the way to go.  I know a lot of people who think and vehemently defend that starting out fast and getting comfortable into your goal pace is the way to go.  Due to the distance of the races, you will almost always have a positive split, or run slower in the second half of the event.  It never ends well, yet so many runners consistently make this mistake.

5K strategy is almost the complete opposite.  You have to start out fast, survive the middle, and finish with whatever you have left.  It sucks.  I hate it.  I suck at it and again, there is a reason why I will only do these in sprint triathlons.  Add to the fact, the combination of the heat and natural speed of the race and it equals pain and discomfort.  Granted, it's a big part of the reason I sign up for these races but when you run at increased speeds, it brings a level of discomfort that I rather not endure (3).

(3) I am pretty sure I am coming off like a little bitch.  Well...it's because I am acting like a little bitch.

I finished with a time of 20:14 which resulted in 16th place overall and 2nd in my age group (4).

(4) I want to note that I am not proud of the enormous trophy they gave me.  It's about the same size of the trophy you give to a youth basketball team after they won the league championship (I should have taken a picture...wasted opportunity).  I ran a semi-fast time.  Hell, I ran a mediocre time and to place 2nd in my age group (20-29), was embarrassing.  I almost wanted to give the trophy away but that's dumber than the trophy itself, leaving me to present it in my bedroom with a sort of unintentional comedy.

However, I am very proud of my sister for placing 1st in her group (5) and my mom finishing her first 5K faster than her goal time.  A very positive day in the Smith household to say the least.  My sister has already signed up for a 10k (which is this weekend) and is doing the Philadelphia Half Marathon with me in November.  My mom is doing a 5k this weekend during the same race as my sister, which is fun because it's Marissa's 20th birthday weekend.  Hell of a way to celebrate and I am proud of both of them for joining the lore of running.

(5) Call to all female Labor Day runners between the age of 20-29:  Step up your game.  23 minutes for a 5k should not win first in anything.  Do better.

Good day and good racing.

Thanks for reading.

Race Report: Timberman 70.3

Alright, the race occurred on August 17, so yes, there has been some time since the race and the completion of this post. 

I can explain. 

I promise.

I wanted to dissect the race in more ways than one  (654353 ways to be exact) and completely remember the experience with a clear head because the result of my performance is bittersweet. 

So without further ado, the breakdown of the 2014 Timberman 70.3.

Pre-Race

In my previous post, I hinted that I felt this was going to be a game changing race.  A break through performance that may send me to the World Championship in Mont-Tremblant, Quebec in 2015.  My training has been solid (you can always do better), my diet was spot on with losing 25 pounds, and believe it or not, I got a solid 6 hours of sleep before the race, which is completely unheard of. 

Everything was lining up for a perfect race.  The weather was set to be cloudy, high of 75, and zero wind.  A dream atmosphere designed for everyone to set a PR. 

I couldn't be more enthused going into it.

I even took the ceremonial deuce before the race, which any competitor will tell you, is paramount.

The Swim

I was set to go off at 8:10 am which is getting pretty standard in Wave Formats for my age.  The Ironman Race Crew start the professionals first and then go from the oldest to the youngest so I am pretty much used to the late start.  They're positives and negatives for the late wave but you really start to take advantage of it (1) after a few races.

(1)  Best Advantage:  Not waiting in line to take the ceremonial deuce.  When I first arrived at Elacoya State Park at approximately 5:45 in the morning, the line was 200 people long.  At least.  It was ridiculous.  But by 7:30, more than half of the triathletes are in the water and the other half is getting ready to start their respective wave.  Perfect timing

When the gun went off, I propelled myself with a few dolphin dives.  Lake Winnipesaukee is pretty shallow in the beginning portion so executing this simple technique saves energy and prevents me from getting kicked and punched in the face, which is pretty standard.  The stroke was working as this was the cleanest start I have ever experienced.  I didn't get hit once.  Of course, I few guys hit my feet and I hit theirs but that's going to happen.  There is no pain involved and doesn't affect you in the long run. 

Before I knew it, I was already 200 meters in and just starting to get into my stroke.  I felt comfortable and got into a groove early. 

Note:  Lake Winnipesaukee is the cleanest lake I have ever swam in (well besides the lake in the France Half Ironman.  That lake was the most unique color of blue I have ever seen...sorry...I am digressing.  Back to the race) and you could easily 30-50 feet in front of you.  It was beautiful. 

In past races, I have suffered near panic attacks due to the darkness of some lakes.  You can barely see your hands, even when they are right in front of your face.  It freaks you out because the majority of the training is in a clear pool, where you can see everything.  All the time, so when you start the swim surrounded by hundreds of people punching and kicking and you can't see anything since 90% of the time you are underwater, yeah, it's scares the shit out of you.  You lose your breathing quickly.  You lose control.  It's like quicksand because the harder you try to calm yourself, the quicker your heart rate rises and mind races.  Even as I am typing this, I am reliving past experiences.  It is by far, the worst experience in triathlon (not including anything catastrophic i.e crashes, drowning, and heat stroke)

But due to the clear conditions, none of that occurred.  It was a great swim.  I completed the first portion with a personal best of 34:29. 

Things are looking good and I am looking good...

Transitions

Last year, I broke down the transitions in great detail since both went awry.  Not this year, both went smoothly.  No trouble with the zipper of my swimsuit.  No rocks in my socks.  From swim to bike, I made it through T1 in 2:48.  Not bad.  Improvement is still needed but not bad.

In T2, I went from bike to run in 1:40 which could definitely be improved but comparatively to last year when I did both in a combined 6 minutes, I will take it.

The Bike

I lost the weight.  I completed the hardest courses in the state and New York.  I felt my biking was reaching new heights.  I completed the bike portion last year in a blazing time of two hours and thirty three minutes (21.98 avg. MPH) and I expected to take close to 5 minutes off that time.  It would propel me to Quebec. I was ready.  The work had been done.  It was time to leave it all on the course.

It never materialized.  Something was wrong but I couldn't put my finger on it.  I did not feel good.  I wasn't moving as smoothly as I usually do.  I felt off.

The entire bike ride, I felt I was constantly chasing last year's time.  I kept looking down at my watch but it wasn't illuminating the time I expected.  It quickly became frustrating.

Now, the first portion of the bike was tougher than I thought.  I didn't underestimate the terrain but I could have sworn the bike ride was flatter in the beginning and didn't get challenging until the last 15 miles.  Not the case at all.  It wasn't nearly as tough as France or Syracuse, but challenging nonetheless.  It stopped me from getting into a comfortable cadence where I can use The Weapon (2) on the course and hit speeds of 26-28 MPH.  That had to wait.

(2) The Weapon is the name of my triathlon bike.  It's real name is the Specialized Shiv but I enjoy calling it The Weapon.  Cheesy...absolutely...but I don't care.  That bike is so bad ass.  Thanks again to Knapps Cyclery down in Lawrenceville, NJ (They also have a location in Cranbury) with hooking me up.

It took about 15 miles to get to the flat part I remember so fondly.  I did my best to make up time but it didn't amount to much.  I was constantly chasing last year's pace.  Just couldn't get there.  It's fun as hell traveling at high speeds but this was business.  I needed to do better. 

Crazy as it sounds.  I made up the most time in the last 15 miles.  The hardest portion of the course.  I attacked the hills brilliantly and used the downhills to my advantage.  It was beautiful.  I felt good and it gave me confidence going into the run.  The only problem, I finished the bike portion exactly one minute slower then I did last year.

Disappointment reigns in my heart.  I will delve into this later on.

The Run

When I pulled the bike into the transition, I saw the time on the clock and I knew right away that I was easily going to break 5 hours.

Relief sank in even though I anticipated this. 

Before the race, I estimated my finishing time would be between 4:45 and 4:55.  I was well on pace to do that.  If I can just string together a great run, I may be able to shock myself and beat those times sending me into euphoria in the process.

The run started off well.  I ran the first two miles at a pace of 7:22.  I felt good.  I felt strong.  I could do this.  If I stay on this pace, I could finish the race with a 1:35 half marathon and be at the target time of 4:48.  A great time with a great chance of qualifying for the World Championship.

The next few miles were hard to gauge.  See, my GPS watch broke a few months earlier when I rode my bike in the freezing rain.  The watch tells me current pace, overall average pace, and exact distance covered.  I didn't buy a new one so I was using a simple stop watch and measuring myself every mile once I passed each marker.  I could tell I wasn't keeping the 7:22 pace but was still moving swiftly enough where I can save energy for the 1.5 mile downhill finish.

 

                                                           Look at that butt....

I felt good and was passing people.  I charged up the last hill and propelled myself down the long, gradual downhill.  I wanted to reach another gear but my body didn't allow it.  I was moving but not the way I had imagined.  The length of the race and continuous pounding had caught up to me.  I estimate I ran the last 1.5 sub seven minute but I wanted to closer to 6:30 to really finish strong.  It just didn't happen. 

Mathematically, it doesn't alter my overall time in a crucial way but it did hurt. 

I made the turn to the finish, spotted my lovely wife-to-be, Lindsay (3), screamed a glorious Let's Go and crossed the finish line at a time of 4:55:09.  A personal best of over 5 minutes.

(3)  Lindsay is so incredible with these races.  She helps me set up.  Is very patient in the process.  Lightens the mood constantly and is always present when I need her most.  I 'm forever thankful for her supportive efforts.

Here is the breakdown of the race:

Swim:            34:29 (1.2 miles)                     1:47/100 meters
Bike:           2:34:02 (56 miles)                      21.81 MPH
Run:            1:42:10 (13.1 miles)                   7:47 min./mile

T1:                   2:48 (Swim to Bike)
T2:                   1:40 (Bike to Run)

Conclusion:

The result is bittersweet since my projection of the race was between 4:45 and 4:55, setting the 4:55 time as worst case scenario.  Therefore, I missed the worst case scenario time by 9 seconds.  I effin missed my worst case scenario by 9 seconds.  How the hell did this happen?  I trained so hard this season.  I pushed myself to new heights.  I expected better and deserved to achieve a better time.  There are obvious areas for improvement but with the time and type of training I put in, I earned to achieve more. 

I was wrong. 

Dead wrong.

The bike performance still baffles me.  I don't know what went wrong. 

With the run, I felt I was going to get a much better time.  I stated before that a 7:45 min./mile was a given and was predicting a 7:30 pace.  I even suggested I might get down to a 7:00 mile.  OK, fine.  That was overzealous, but that's how confident I was entering the race.  I felt good.  My tapering was spot on.  I felt fresh.  I couldn't pray for better race conditions.  The course is tough but it's nothing compared to some past races.  This was supposed to be my race and I fell short.  I didn't even stay for the awards ceremony because I knew it wasn't good enough to qualify.  I also didn't feel I deserved it.  And that's including the fact that I gave everything I had.  I left it all on the race course.  I had nothing left to give.  I am damn proud of my efforts but my body couldn't take me where I wanted to go. 

With all of this being said, I have come to the fact that I had an off day.  When you enter the elite of anything competitive, this is going to happen.  It's the nature of the beast.  I didn't have it.  Which sucks.  Lindsay put it very well though. She stated that this was my only race.  I put everything into this event.  How fair is that?  I couldn't compare this performance with any other during the 2014 campaign.  That never works out.  She was spot on.

I also don't think that's the only thing.  I know for a fact that I can complete a faster bike ride than I did.  I put into way too much work and saw the results as the season transpired.  Again, the performance just didn't come together when I needed it. 

They're other factors too. 

I did a lot of great things with biking outside in preparation but rarely did any indoor bike workouts.  

Indoor workouts are paramount when trying to increase lactate threshold, VO2 Max, efficiency, RPM's (revolutions per minute), and power.  I did a total of 2 indoor bike workouts.  I should know better.  I am not sure how much this affected my time but it does nonetheless.  No doubt in my mind.

The most important factor that I continually forget.  Dislocating my knee took a big toll on my running and biking.  I couldn't really start training until May.  I started my training at the mid point of February but the break in between pretty much restarted my running fitness. 

The day before I dislocated my knee, I did a really tough, hill repeat workout.  I destroyed it.  I was averaging sub 7:00 mile pace while going up hills at least a quarter mile long.  I haven't done that since high school.  I was on cloud nine and came crashing down less than 24 hours later.  It took me nearly 3 months to get back to that pace. 

Doing quick math, that takes us right before the race.  So, it killed me.  I have no idea what my pace would be if I didn't hurt myself but I can tell you, it did it's damage.  A lot more than I could have possibly comprehended. 

Lesson Learned

Overall though, this race will appear more brightly as time passes.  I forgot the bad stuff and remember that I still made great strides.  The half marathon was a personal best in the Half Ironman distance.  I beat my personal best in the swim by a minute.  My transitions are getting better.  It's exciting.  I feel the rift in the air.  I just need to be smarter and work harder.

We'll see.  I signed up for the Long Beach Island Triathlon on September 14 and look to place in the Top 10.   Again, we'll see.

Thanks for reading.

Timberman is Here!

Everything is set up.  The bike is checked in.  The nerves are high.  Ironman Timberman 70.3 is finally here and tomorrow, my wave goes off at 8:10 am.  My race BIB number is 258 and you can track my progress by going to this link and typing in either my name or race BIB number.  Ironman does a really good job with this.  It even updates my ranking in my age group as well as overall place.  In the bike and run, it tracks my speed and pace.

It's always interesting gearing up for a race when some decent travel time is involved.  You never know about traffic, gear hiccups, forgetting items, and anything else that may come up so it's always entertaining in a odd way.  Here is how we got to this point in good ole New Hampshire.

Friday

Lindsay and I left right at the target time of 3:30 pm to try and avoid as much traffic as possible. 

Theoretically, I thought once we got into New York and off the Garden State Parkway, it would be smooth sailing. 

I was wrong...dead wrong.

Can people in Connecticut learn how to drive over the speed limit? 

I am convinced that some mythical creature looms around the state and waits until a resident drives 1 MPH over the speed limit.  Then, that individual gets thwarted with Helen Keller syndrome.  I just don't get it.  They all drive exactly speed limit as if their lives truly depend on it.  

And my dear lord, merging, yielding, or changing lanes has miraculously turned into Quantum Physics in this state.

As you can probably tell by this fruitless rant, driving in Connecticut was terrible. 

Stop and Go

Stop and Go

For a good thirty miles, that what it was.... stop and go.

Besides that, traffic was pretty good.

It also helped that I purchased some new CD's before the trip.

Here is the playlist (In Order Played):

Phantogram--"Voices"

Taking Back Sunday--"Louder Now"

Seiichi Daimo--"In the Between"

Grouplove--"Spreading Rumours"

Taking Back Sunday--"Where You Want to Be"

Foster the People--"Supermodel"

Lindsay hates half the bands played (1) so she just listened to her music on the IPhone when I played those bands.

(1) Don't worry Seiichi, she loves your music.

Nevertheless, after the incompetence of driving in The Constitution State, we ended making good time.  It took us five hours and twenty five minutes.  According to Google Maps, the trip was planned to last five hours exactly, so not bad considering.  

We got to the hotel, ordered delicious nearby sushi and then fell asleep to Bruce Almighty on Comedy Central.

Saturday

I woke up at 6:00 am without the use of an alarm.  I am so use to my work schedule that I can barely sleep in anymore.  It's pretty frustrating when you're trying to sleep in and just can't, but I got 7 hours of sleep and can't really complain. 

So to pass the time and to let Lindsay sleep in, I continued reading "Michael Jordan: The Life" (2). 

(2) I am only 1/4 the way through the book and it is quickly becoming one of my favorites.  Michael Jordan ripped my heart out continuously when I was a child as a Knicks fan and I always hated him for it.  But as I have aged, I have come to greatly respect his competitive desire, determination, and discipline.  Actually, Jordan and Lance Armstrong are eerily similar and I have read almost every Lance Armstrong (who am I kidding, I have read them all) piece, including documentaries and interviews, so it would be only fitting to start reading about Jordan. 

Lindsay woke up a little past 8:00 and then went for a little run (I am so proud...2.2 miles baby). 

When Lindsay got back, something from Dessert Ladies came up and she had to take care of it.  It took nearly two hours but the matter was quarrelled.

We drove to the registration center to pick up the race packet at Gunstock Mountain (3) and window shop at the vendors' respective tents.  Timberman is the most organized race I have ever done.  Registration at a few past events have been a nightmare but the event planners for this race are top notch. It is refreshing to witness.  It also helps the relaxation process so you can concentrate on the big task...the race. You are in and out.  You get a bunch of free stuff.  It is all gravy.

(3)  Awesome Ski Resort and Adventure Park.  People were literally zip lining over our head.  It was intense. 

Red Bull is a major sponsor this year, which is huge since that drink is a life saver in big endurance races like this one.  I was actually going to buy a few for the race but they gave me ample supply so I am stoked.  You have to celebrate the small victories in life.

I tried a new toy called the Computrainer.  It's pretty much an advanced indoor bike training system that measures everything and can simulate any race/ride in the world by simply downloading the route to the program.  It costs $1600 but is proven to improve your bike time and performance by at least 10%.  If not, you can return it.  No questions asked.  I think Lindsay and I can push back our wedding another year so I can purchase it.  

I can't even type that last sentence without laughing. 

We left Gunstock and went to Elacoya State Park to check my bike in but first I had to swim for a few lengths, bike a few miles, and run part of the course to get the blood flowing and ready to go for tomorrow.  Everything went smoothly and actually met a few people from around the US along the way, which is always a staple at these events since everyone is so nice and polite due to the constant dopamine and endorphin fix we get on a regular basis.

After checking in the bike, Lindsay and I ate in a nice restaurant called The Barley House, then went back to the hotel.

Now, I just have to set up the rest of my gear for tomorrow morning and get some sleep.

I am super excited and nervous in the same breath.  It's weird but after 6 years of doing races, I still get the same feeling.  Sometimes, it's really hard to get sleep but now I accept that.  It's just part of the process.  I will probably end up with only 4-5 hours tops but it doesn't matter.  When the gun goes off, the adrenaline kicks in and I'm off. 

Hopefully, when I write the race report, I have some good news. 

I have a feeling I will.

Good night and thanks for reading.

Inspirational Center

We all find things to drive us.  Too get through the day, get us to the gym, to stick on a diet, whatever helps us keep on track, we all find and use inspiration to create motivation and momentum to get things done, regardless of intention. 

Over the past year, I have discussed the highs and lows of this factor numerous times.  I struggle to stay on track sometimes.  It sucks.  I forget where I am and desperate for direction from time to time.  So today, I am going to discuss the few things that consistently drive me. 

Quotes

Doesn't matter who says them (1).  The importance lies with the message spoken and how it relates to our lives.  I find myself to be a bit of a romantic and find new quotes on a weekly basis to help drive me to be a better person, athlete (2), worker, and partner.  I rely on them often.

(1) It does. I am being dramatic.

(2) I constantly watch Nike commercials, documentaries, and Youtube videos frequently before and after workouts to help as well

We all lose ourselves.  Life catches us off guard and we lose touch to what's important.  It's very easy to lose focus.  However, The great quotes bring us back.

Here are some of my favorites

William James is one of the greatest American philosophers (3) and his quotes span from day-to-day tasks to pushing the limits of human endurance.

(3) Many historians believe that he was a major influence on Theodore Roosevelt.  Teddy was a student of Professor James at Harvard University.  If you look at James' quotes and Teddy's most famous line, "Walk softly and carry a big stick," one can see the inspiration from one to the other.  Theodore just added his own personal wrinkle.  History is fun.

Here are some of my favorites:

"Most people never run far enough on their first wind to find out they've got a second."

"There is but one cause of human failure.  And that is man's lack of faith in his true self."

"The world is all the richer for having a devil in it, so long as we keep our foot upon his neck."

And my all time favorite:

“Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction."

Those quotes often act as a reminder when things get tough but this is nothing to one of the best speeches ever.  A speech so good that it was turned into a song.  Everyone my age remembers the "Everybody's Free (To Wear Sunscreen)" song by Baz Luhrmann.  It started as a speech given at a High School Graduation, then someone simply added a soothing melody to make it a song.  Unexpectedly, the song became a hit.  The song became so popular that it was on the "Now That's What I Call Music" album 2 (4).

(4) When the Now That's What I Call Music CD series first came out, it was released once a year, until Virgin Records realized they can make a lot more money if they released one every month ( They just released album 87 not to long ago.  The first album was released in October of 1998).  Again, history is fun.

Nevertheless, the entire speech gives unbelievable life advice I attempt to live by everyday.  I have to listen to it every now and about to act as a constant reminder as it helps me to be the person I want to be.  Not necessarily the person I am, but definitely the individual I want to become.

Let's break down the speech.

The lyrics will be in bold and my responses will be in parenthesis:

Ladies and Gentlemen of the class of ’99
If I could offer you only one tip for the future, sunscreen would be
it. The long term benefits of sunscreen have been proved by
scientists whereas the rest of my advice has no basis more reliable
than my own meandering
experience…

I will dispense this advice now.

Enjoy the power and beauty of your youth; oh nevermind; you will not
understand the power and beauty of your youth until they have faded.
But trust me, in 20 years you’ll look back at photos of yourself and
recall in a way you can’t grasp now how much possibility lay before
you and how fabulous you really looked….You’re not as fat as you
imagine.

(When I first heard this lyric, I glossed over it.  Didn't take it seriously.  You believe you're invincible when your young.  I find this to be a paradox.  We can tell our youth over and over again from our own personal experiences that the gifts you have now will fade over time but no one under the age of 25 is going to take it seriously or even listen to you...right until Father Time takes care of business.  The cycle will continually repeat itself like the ending of 12 Monkeys.)

Don’t worry about the future; or worry, but know that worrying is as
effective as trying to solve an algebra equation by chewing
bubblegum. The real troubles in your life are apt to be things that
never crossed your worried mind; the kind that blindside you at 4pm
on some idle Tuesday.

(Worrying about the future is human nature.  It's what makes us different from every living thing on the planet.  The frontal lobe gives us the ability to think about the future.  No other animal has this ability so it is difficult to follow.  However, worrying about the past can be as effective as trying to solve an algebra equation by chewing bubblegum.  You can't control the past but you can control your future...until you get blindsided at 4 pm on some idle Tuesday (5).

(5) I recently got into an car accident where someone made a left turn when I was going straight.  You know what day that happened on...yeah, you guessed it...some idle Tuesday.

Do one thing everyday that scares you

Sing

(I rather not...I suck and I am doing the public a favor when I don't sing)

Don’t be reckless with other people’s hearts, don’t put up with
people who are reckless with yours.

(Word)

Floss

Don’t waste your time on jealousy; sometimes you’re ahead, sometimes you’re behind…the race is long, and in the end, it’s only with yourself.

(Envy is one of the seven deadly sins for a reason.  It is a waste of energy and time.  Instead, go with the complete opposite.  Celebrate the success of others, even if you are not friends with them.  Celebrate it.  Life is way too short to be hung up on jealousy.  Nothing good comes from the emotion.  We all understand envy stems from inadequacy and insecurity, but the best way to get rid of those emotions is to enjoy the victories of others.  And you are probably thinking I am coming from a karma angle as if you celebrate others' success, then in due time, good fortune will come your way. 

No. 

Actually, that is a dangerous way to think which will most likely lead to more anger and bitterness.   

Instead, it's much simpler than that.  It's just a positive outlook. Practice it.  Trust me.  It will help.)

Remember the compliments you receive, forget the insults; if you succeed in doing this, tell me how.

(Lurhmann's weakest line.  It's human nature to remember the negative over the positive, but like he said, if you can do it, please tell us all.)

Keep your old love letters, throw away your old bank statements.

Stretch

Don’t feel guilty if you don’t know what you want to do with your
life…the most interesting people I know didn’t know at 22 what they
wanted to do with their lives, some of the most interesting 40 year
olds I know still don’t.

(I tell people this line weekly.  Or at least, that what it feels like. I could write a whole post about this line but the message is clear.)

Get plenty of calcium.

Be kind to your knees, you’ll miss them when they’re gone.

(Damnit)

Maybe you’ll marry, maybe you won’t, maybe you’ll have children,maybe
you won’t, maybe you’ll divorce at 40, maybe you’ll dance the funky
chicken on your 75th wedding anniversary…what ever you do, don’t
congratulate yourself too much or berate yourself either – your
choices are half chance, so are everybody else’s.

(I still haven't decided whether I fully agree or disagree with the last line of the quote.  There is no in between either.)

Enjoy your body, use it every way you can…don’t be afraid of it, or what other people
think of it, it’s the greatest instrument you’ll ever own..

Dance…even if you have nowhere to do it but in your own living room.

(I may do this too much and probably in places I shouldn't be doing it.)

Read the directions, even if you don’t follow them.

Do NOT read beauty magazines, they will only make you feel ugly.

(Please...I want Cosmopolitan Magazine to crumble)

Get to know your parents, you never know when they’ll be gone for good.

Be nice to your siblings; they are the best link to your past and the
people most likely to stick with you in the future.

(I am blessed with my family and I'm including the family I am about to marry into.  I am not sure if I needed to state this or if it's even relevant to the above two lines...but....I wanted to.)

Understand that friends come and go, but for the precious few you should hold on. Work hard to bridge the gaps in geography and lifestyle because the older you get, the more you need the people you knew when you were young.

(I struggle with this everyday.  I am constantly thinking about people that have passed in and out of my life.  They are still very important.  It's just a hard thing to cope with that harsh truth.  An understanding that some very important people in your life that help shape who you are will come and go seems illogical to me.  But it's the truth.  People pass your life like a sieve, the very important will stay and the rest will pass through.  Wait.  That sounds bad.  Let me put it this way.  I work extremely hard to keep in touch with friends but despite my efforts, it becomes fruitless overtime in certain cases.  Just something we all have to deal with.  I just don't like it.)

Live in New York City once, but leave before it makes you hard.

Live in Northern California once, but leave before it makes you soft.

Travel.

(Anyone who knows me, even through passing, will state that I shove traveling done their throats.  It's something I strongly believe in.  It's the very first conversation I shared with my future wife.  It one of our biggest connections.)

Accept certain inalienable truths, prices will rise, politicians will
philander, you too will get old, and when you do you’ll fantasize
that when you were young prices were reasonable, politicians were
noble and children respected their elders.

Respect your elders.

(It depends if they're nice or not)

Don’t expect anyone else to support you. Maybe you have a trust fund,
maybe you have a wealthy spouse; but you never know when either one
might run out.

(Boy, if half of the nation would follow this model, holy shit, would we be in a much better place as a society.  Nothing but a bunch over privileged, self-entitled wienies walking the streets anymore.  I just realized I sound like an elder...OK, fine...don't respect me.)

Don’t mess too much with your hair, or by the time you're 40, it will
look 85.

Be careful whose advice you buy, but, be patient with those who
supply it. Advice is a form of nostalgia, dispensing it is a way of
fishing the past from the disposal, wiping it off, painting over the
ugly parts and recycling it for more than it’s worth.

(Gospel)

But trust me on the sunscreen…

Hear, you listen to the song and come up with your own interpretation. 

Thanks for reading!

Countdown to Timberman

The work is done.  The training is over.  The only thing that is left is to taper down, relax, and wait until race day. 

Race Day is Sunday, August 17, held at the beautiful Lake Winniepesaukee in Gilford, New Hampshire.  This race has been in affect for over a decade and one of the first Half-Ironmans in the US Circuit.  The whole town turns the area into a festival atmosphere and has local vendors come to the lake and Gunstock Mountain (An Awesome Ski Resort) making it fun for everyone who participates and spectates.

I have to be honest, I haven't felt this good in a long time.  I have reached a new level of fitness and feel my body has never been in better shape.  Just a few adjustments and it opened a whole new world in my training.  Of course, a few outside factors helped. 

My good friend Jason, finding his stride in running and becoming a better runner than he was in high school has pushed me to be a better runner.  I have been stuck doing 8 minute miles the past 3 years  and just this year, I am averaging closer to 7:00 miles.  If I can attack this race intelligently, I may grasp that pace and have a race of a lifetime.  It's not entirely inconceivable either.  I feel confident, I will at least average better than a 7:45 pace which would lessen my time by 3 plus minutes from last year and that is being soft in a prediction.  I expect to do a 7:30 pace which would bring me to 4:53 total time in the Timberman.  A remarkable improvement from last year and all thanks to someone else pushing his own limits.

The failure of Ironman 70.3 Syracuse and Fiddler's Elbow humbled me so greatly, it re-focused my attention on my best discipline, the bike.  I am already highly skilled with the 2nd portion of the triathlon but it is the longest distance covered and always contains the most time to make up.  I feel I am in better shape than I was in last year and I averaged 21.9 MPH in last year's race (a personal best by a long shot) so I have a chance to break new grounds again.  I just needed to fail a few times and get knocked down to push me to the next level.  With the aid of finding new routes around the state of NJ and adding a few biking destinations around the globe with always pushing myself in the workouts, I have reached new speeds.  I can't stress how thrilling it is to pass cars in 25 MPH zones. 

So much fun.

The crazy thing is I still have room to improve.

The Fiddler's Elbow ride helped me reconsider my health, eating habits and discipline.  Throughout the past 6 years, I have attempted a plethora of eating habits.  Some good, some bad, and some extremely arduous and tedious but after getting my butt kicked, I finally landed on the right one and it is so simple.

Portion control will remarkably improve your weight, health, and performance. I am not just referring to athletic goals by the way.  This can save you money, make you more efficient at work, save time, and improve your mood.  It's obvious how it can save your money by if you aren't eating as much, you are not ordering as much, but that's not what I am talking about.

I really didn't need to state something that obvious but I digress.

When you eat the right amount, which is very little (It would shock you how little sustenance you really need), you obtain energy. 

Have you ever come across anything that loses energy after you fuel it? 

No. 

Your car doesn't get slower after you put gas into it.  Your phone doesn't stop working after you charge it.  That would be counter productive.  Your body responds the same way...when you fuel it right. 

And at that point, you can start losing the need for caffeine. 

Now, before I continue.  Nothing is stronger than caffeine (Well except probably cocaine and PCP but let's keep it PG or PG-13...I curse sometimes).  To me, that is a performance enhancing drug and no one can convince me otherwise.  I drink coffee.  I have a Red Bull after some tough workouts.  It does the job. 

However, the constant need of getting up in the morning and going to Starbucks, Dunkin Donuts, or Rock n' Joes to get your daily caffeine kick is a convenience you can easily forgo.  It won't be easy but trust me.  You start eating less and being smart with each meal and you will see the difference.  The so-called 2:00 feeling is a result we all fall victim too because we simply overeat (1).

(1) I am not going to get into the benefits of eating healthy because it is common knowledge if you add raw vegetables and fruit to your diet, you will lose weight, become healthier, and have more energy throughout the day.

I have lost 25 pounds since I started doing portion control and fasting before I go to bed and eating the next meal (2).  I started about 6-7 weeks ago and I really felt the difference in my workouts about 3-4 weeks in.  I feel lighter.  I am faster in every discipline.  I feel I have reach a new arena of my own fitness.  A new pinnacle that wasn't present before.  Last year, I really struggled because I felt like I was running in place or treading water.  I thought I had reached my peak and wasn't meant to get any better without the aid of professional coaching or full time training partner. 

(2) This is very simple but extremely difficult to follow: Don't eat 2 hours before you go to bed (If you have to, eat an apple or something that is not high in acidity), wait 12 hours until your next meal after your last meal the day prior (that's where the word breakfast comes fun 'breaking fast') and drink at least a liter of water before you ingest anything in the morning.  I swear if you start doing this, you will lose weight, gain energy, become healthier, sleep better, and can start weening off coffee.  WARNING:  This takes a lot of discipline and something I struggle with everyday.  You will get cravings and you will feel like you are starving at points but trust in the process and you will see the dividends.

Now with this adjustment, I am in the best shape of my life and have gotten here primarily by myself (3).  I am ready for this race and enthralled to reap the benefits.  Even if I don't qualify for the World Championship, I know I am going to set a personal record with my best yet to come.  I could not be anymore excited. 

(3) I have been inspired and influenced by others and still am.  This is a big help.  I am strictly talking about training because 95% of the time, I am training by myself.

Just nine days away...Let's Go!

Thanks for reading!