Following the last 6 weeks of sleeping in, overeating, and avoiding anything cardio related, it's time to kick-off 2016 training!
I'll continue to focus on short-distance races (Sprint and Olympic) targeting major improvements with some ambitious goals which I'll outline once my 2016 race plan is done. I expect these major improvements across all 3 disciplines though primarily in the bike. I'm looking to join a road racing club to learn about proper biking (handling, pacing, full throttle-ing) which I think will start me on the path to where I want to be.
December is loosely structured, just looking to get back into the 6 day-a-week routine: 3 swims, 3 bikes, 2-3 runs, and 2 strength sessions. Weeks 1-3 will build a bit with week 4 (Christmas week) being a rest/get-in-what-I-can before setting a more serious course from the last week of Dec.
The last 6 weeks have been great, but man am I looking to get back at it. Structured training program, full race schedule and more to come. Stoked!
Side-note in case you haven't seen, here's a little video of Jan Frodeno and Daniela Ryf taking the Ironman World Champ titles back in Oct. Enjoy!
Almost a year without posting. Crazy! Here's the latest.
1) First and most important, after almost a year of living apart, Natsuko finally got her green card and joined me in the US! It's been amazing to start building our life here in NYC :)
2) Second big relief, I passed the final CFA exam! After two failed attempts at level III, I took four years away from the exam, two of those out of finance and came back fired up to study and pass. Feels good :)
3) Number 2 means that I can now focus on number 3, athletics. Even with six months off training while I studied for CFA, I got four tri's, three running races and a tough mudder (see pic :) A (very quick) overview below
Febapple Frozen 50 - February - trail run in NJ. Part of NJ trail series. I ran the 10mi. Was awesomely snowy, and I took 1st out of about 70 runners (my first win ever!)
Escape the Cape - June - sprint tri in Cape May, NJ. Start by jumping off a ferry, which is pretty cool. Great race, not too big (maybe 3,000 combined for sprint and olympic), well organized, will def do again. It was the weekend after CFA, so I was out there to enjoy, and enjoy I did. Already signed up for June 2016.
NJ State Tri - July - good tri not too far from Princeton, NJ. My buddy and I did the sprint on the Saturday (he crushed it!) and another buddy joined us on the Sunday for an olympic relay. We won the relay (YAY!) and will be back in 2016 to defend.
Westchester Tri - September - another good tri, small enough (about 2,000) and well run, in Rye, NY (on the border with CT). Olympic distance on Sunday. I had finally had a good few months of training so was really pumped. Swim was great at around 21min, bike left a lot to be desired (but was a tough course) at 1.16.37 but I finished up with a good run just over 40min. This is a qualifier for Escape from Alcatraz tri, so I'll def be back in much better shape in 2016.
Paine to Pain Half Marathon - September - awesome race! My interests have been gravitating to smaller, off-road races, and this fits the bill. Small race, great people, well organized. Can't ask for much more. I pushed myself hard in this one, running 1.33 for a trail half marathon and was stoked with that.
Brooklyn Rock 'n' Roll Half Marathon - October - not a great race. Too many people (maybe 15,000?), organized but with that many people, it's just a zoo. Course wasn't great, I think they could have used Prospect Park a lot more. And, unlike the name indicates, there was little to no rock n roll out on the course (though have to shout out that Nate Reuss of Fun. (one of our favorite bands!) headlined the show after the race). I actually ran really well, 1.27.58 (including a 1min bathroom break), which is a PB. I was able to push myself pretty hard, so happy with that. I won't be doing this race again.
Tough Mudder - October - 10mi obstacle course run. Ran the race near Philly with a good friend and got super muddy. That was the point. It was awesome. I'd do it again, but only if friends are also doing it.
That's been my year. Work is great. I've been reading a ton, so hoping to post on that later. Also working on race schedule and goals for 2016. Lots more to come.
Over two months on, and I'm finally back. Here's the run-down.
1) Natsuko's green card has been delayed. More docs to submit. Frustrating! I was doing okay when I thought she'd be in NYC by year end, but with this delay, everything got a lot harder.
2) I'm stoked to have re-joined my old company! In November, I joined a new team in my previous company, which has been awesome (and the reason I've been too busy to blog). It's great to be back :)
3) Merry Christmas and Happy Holidays! Had a nice Christmas with family.
4) Kona (over 2 months ago) was awesome! Sebastian Kienle took the title for the men and Mirinda Carfrae ran down a 14:30 deficit off the bike to take the women's race. A surprise on the men's side was Ben Hoffman of the US taking second, which is the best finish by an American in some time. Less of a surprise, Daniela Ryf, who I shouted out before the race, came home 2nd woman after leading much of the race. Watch out for her in years to come.
Below is a cool video of highlights from the week and race.
5) Finally, I didn't hit any of the goals I set earlier this year (READ HERE). Not good. But, this lack of success already drove me to sign up for a few races in 2015. Full goals to come.
It's coming soon! So excited! Check out the above video of the men's defending champ. Also, the video below of Rachel Joyce, 2nd last year. YouTube "Tri House Hangout" for more.
Last thing, Breakfast from Kona with Bob Babbit has had some great interviews! YouTube it.
More Kona excitement! One of the best known parts of the Kona race course is the Energy Lab. It's a 3mi barren landscape with few supporters at about 15 miles into the marathon, and supposedly this is where many good performances become great or fall apart.
Today kicks off one of my favorite parts of the Kona lead-up, Breakfast from Kona with Bob Babbit! He'll be interviewing a number of the top competitors and possibly some incredible age group racers. Check out "Babbitville" on YouTube for a new episode everyday this week.
FYI, the interviews are far apart, so here's a list. - 2:00 Craig Alexander (pro) - 38:00 Race Director and Mayor of Hawai'i Island - 1:04:00 Linsey Corbin (pro) - 1:26:00 Michelle Vesterby (pro) - 1:53:00 Sebastian Kienle (pro) - 2:26:00 Pete Jacobs (pro) - 3:02:00 Melissa Hauschildt (pro, but injured so not racing) - 3:30:00 Ricky James (challenged athlete) - 3:53:00 Eneko Llanos (pro) - 4:22:00 Liz Blatchford (pro)
With just under two weeks to go, I'm starting to get excited for the Ironman World Champs. One day I will race it, but for now, I'm just following.
Click HERE for the pro start list. There's always good story-lines, but here are a few folks in particular that I'm looking out for.
- Bart Aernouts, a young Belgian who runs like the wind. He finished 8th in Kona in 2013. This year he won his first full-distance Ironman in France followed by his first European 70.3 Championship
- Tim O'Donnell, top American at Kona 2013 (5th overall) and getting better every year.
- Bevan Docherty, a Kiwi who's performed at every distance from 2 Olympic medals to winning Ironman New Zealand. He jumped up to the iron-distance after London 2012, so I think he's just getting started.
- Daniela Ryf, her year in one word... WOW! Let's see, she won the Zurich Olympic race and Ironman Zurich on back-to-back days, then Ironman 70.3 European Champs, followed by IM Copenhagen and topped it off with a win at 70.3 World Champs. Wow!
- Rachel Joyce, maybe I have a thing for female triathletes from the UK, but she really put on a performance finishing 2nd in Kona last year and had another great battle with Mirinda Carfrae at Roth earlier this year. Can't wait to see what's in store for Oct 11th.
To get in the mood, I've been re-watching old Kona races on YouTube. Actually, I've watched almost every one available, 1989 (The Iron War) through 2013. They're all great, but below are a couple to get you started.
2002, the last time an American man, Tim DeBoom, won
2004, first time the "big bike lead" strategy worked in Kona
Also, Apolo Ohno has taken Hines Ward's place on the the Got Chocolate Milk Team. Check out episode 1 of Mission Apolo below. Click HERE for the website and rest of the episodes.
Feeling the Hawai'i vibe, it's Sunday, and I'm just chillin out. Over the three weeks I've been here, the vibe has really won me over, and I feel like a high pressure finance job combined with this laid back culture outside the office is perfect for us, not to mention the year-round, outdoor training :)
That brings me to the job. It's been two weeks since my last interview, and I'm waiting to hear a decision. I'm planning to follow-up tomorrow to see where we stand. Will keep you posted.
In the meantime, I've picked up a few other opportunities that I'm talking to people about (both in Hawai'i and on the US mainland) and made some time to check out the local scene like the Honolulu Night Market.
pic from www.streetgrindz.com
The Honolulu Night Market is a cool place to hang out and check out local designers, artists, musicians, and grab some local grub from the food trucks. If you find yourself in Honolulu on the third Saturday of any month, head down to 449 Cooke Street for this open air hang out. Being 31, the vibe is a bit younger, but I didn't feel out of place.
lots to do!
good entertainment
Other than my life, there's tons going on around the sporting world.
First, a shout out to my buddy, Nikos, who won his age-group in the sprint race at the New Jersey State Triathlon this weekend! Superbly done! He took first in his group and finished top 10 out of 1,600 people. Excellent!
Second, sticking with triathlon, the fastest iron-distance event, Challenge Roth, took place on Sunday in Roth, Germany. Known for the huge crowds, 200,000+ spectators, Tour de France like support on some of the climbs and very fast times (recent years have required a sub-8hr finish for the overall win), it's considered one of the most important iron-distance races around, and is definitely on my bucket list. Click to read about the MEN'S and WOMEN'S races.
Speaking of the Tour de France, it's going on right now! Through about 15 stages, Vincenzo Nibali, Italy, from the Astana team is wearing the yellow jersey. There have been a number of notables crashing out including Mark Cavendish and Alberto Contador.
Also, the Badwater Ultra-marathon, 135mi across Death Valley in the USA, was recently held. And, as if 135mi/ 217k with 17,000ft/ 518m of climbing through some of the harshest conditions on earth isn't enough, acclaimed ultra-runner, Lisa Smith-Batchen, took on and completed the "quad," which is four crossings back-to-back-to-back! She took this on in the name of Badwater4Goodwater, a charity she created to help increase the availability of clean water around the world. Read more about her amazing feat HERE.
All this, not to mention all of the Ironman races including the European Championships which saw some great performances and shorter distance ITU Series where the Brownlees are getting back on track and American, Gwen Jorgensen took her fourth victory in a row! All great stuff!
Hard to believe, but Craig "Crowie" Alexander has announced his retirement from iron-distance triathlon. With Crowie as a huge role model for me, it's hard to imagine following iron-distance racing and not seeing his name as a favorite before races and at the top of the results after. But, at the same time, one thing I admire so much about him is his ability to step outside himself and take an objective look at his own situation. He's done that again here.
From all that I've read and videos that I've seen, Crowie is a modest champion, a respectful competitor and a tenacious family man. He may not be racing iron-distance, but he'll definitely remain as my role model.
If you don't know much about Crowie, check out the above clip from ESPN's Aussies Abroad series. Also, below are a few recent articles.
Despite the title, I'm not yet signed up for any tri's this year. But, I am getting back in the spirit with a few YouTube videos. Here are the 2013 Ironman World Championship and the final Hines Ward videos for your viewing pleasure.
PS, expect more posts on varied topics to come soon.
After a superbly lazy week following the marathon, it was time to get back to it.
I'm doing a very unstructured plan with the aim to put on some muscle and move a bit toward barefoot running.
For packing on weight, I'll lift in the gym twice a week and do plyo and callisthenics at home twice a week. For barefoot, Alan recently got his license as a vivo barefoot coach, so he's giving me some exercises to do: jumping in place, squats while up on my toes and picking up towels with my toes.
Other than this, I'll be getting out on the bike, swimming and hopefully bouldering once in a while.
On a different note, last weekend was the Ultraman World Championship on the big island of Hawaii. This is the first year that I really followed the event, and one thing that stands out to me is the age of the competitors. Most of the male competitors, including the overall winner, are in their high 40's or even 50's. I guess that gives me plenty of time to prepare!
It's been several weeks, but I wanted to write something about the Ironman and Xterra world championships that took place last month.
IRONMAN
pic by John David Becker on Triathlete.com
In Kona, the men's race was taken by Frederick Van Lierde of Belgium. Second went to a super-lean Luke Mckenzie from Australia, and rounding off the podium was my favorite for the win, Sebastian Kienle of Germany.
It was an interesting race, different from other years, because the three podium finishers came off the bike ahead of the strongest runners and were never challenged from behind. But, the action was great! Into T2, in order, Andy Starykowicz (USA), McKenzie, Kienle and Van Lierde. The American quickly fell away and McKenzie ran with the lead for about 17 miles before Van Lierde took over. Kienle was having a hard time in third, but he gutted it out.
Positive news on the American front, Tim O'Donnell took fifth place. One step at a time.
Another guy I like for the future in Kona is another Belgian, Bart Aernouts. The guy is running all over the pro field. In Kona, he ran a 2:44 marathon which was 3mins faster than the next person. His swim is his achilles heel, but if he can straighten that out.
Multi-champion Dave Scott has been vocal about the fact that the men's field should be running faster, maybe sub 2:40's, and I think Aernouts is the guy to do it.
With a bit more excitement, the women also had an interesting one. The swim was pretty much as expected, but on the bike, a huge group formed. This is common for the men, but not so for the women. In what a lot of pros said was a calm weather day, there were a few women doing the work on the bike, and they finally broke free toward the end of the 180km bike.
The hardworking Rachel Joyce (GBR), was first into T2 with American, Meredith Kessler right behind her. The most notable point was the speed demon, Mirinda Carfrae, who got off the bike 8mins down on Joyce. With her amazing speed, Carfrae ran over 30secs a mile into Joyce to take the lead at mile 15. Amazing stuff!
But, Carfrae didn't stop there. She went on to post a 2:50 marathon split (third fastest on the day, both men and women!) and break the women's Kona record by 2mins, finishing in 8:52. Incredible!
The women's podium finished with Joyce in second and Liz Blatchford (GBR) in third.
But, don't just take my word for it. You can watch the full 8-9hrs HERE.
XTERRA
photo by Nils Nilsen/ Xterra on Triathlete.com
With a growing interest in Xterra, I was hoping to see Javier Gomez (ESP) and Lesley Patterson defend their titles, but neither did. Gomez passed on the race after a long season and Patterson had a tough day but still finished 2nd.
I'm much less familiar with Xterra and the racers, so not much to comment, but below are some links for videos and pics.
Kobe marathon updates to come, but for now, it's full lockdown with Kona this weekend. The race starts this Sat, Oct 12 at 6.30am Hawaii Standard Time. You can watch the race live on Ironman.com
Unfortunately, I don't think any Americans will be winning, but they're moving up the ranks. If you're looking for inspiration, click HERE to read about Mary Beth Ellis, one of the US's top iron-distance athletes. She broke her collarbone a month ago but is rehabing and staying positive to make the start line on Sat. Amazing what a lot of hard work and positive energy can do.
If you want to keep up with the media, check out Triathlete.com. Also, below are a few clips I recommend.
Breakfast with Bob & Paul (interviews with the pros): Day 1 / Day 2
Hines Ward becoming an Ironman. A pretty cool multi-episode series on YouTube.
Several weeks back was one of the baddest iron-distance races around, the Norseman Xtreme Triathlon. Maybe I've posted about it before, but it's an iron-distance triathlon with a special twist. Definitely on my bucket list, here's a sneak peak.
The race takes place in Southwest Norway every August. It begins with a swim in Hardangerfjord (water 13-15C), then a "hilly" bike which climbs from sea level to 1250m within 40k before rolling and coming back down only to run the marathon leg up Gaustatoppen, 1850m above sea level. Total climbing, 5000m :)
For safety reasons, the race is limited to 250 people and only 160 of those are allowed to pursue the top of the mountain finish, while the rest finish at the lower plateau. Summiting the mountain gets you a black t-shirt while the plateau finishers receive a white one.
No idea when I'll go for this one, but hopefully sooner rather than later. Needless to say, I look better in black :)
First, was the 70.3 Worlds in Henderson, Nevada, where Sebastian Kienle defended his title. He's had a tough season with a number of injuries but put it all together when it counted.
A lot of commentators were saying he couldn't ride away from the group again this year. They said the other guys wouldn't let it happen. Well, I don't think they had a choice.
In the women's race, Melissa Hauschlidt, who won in 2011 and had a tough 2012 due to injury, came storming back to take another title.
Enjoy the clip.
In olympic distance news, the grand final of the ITU season and overall points were taken by Javier Gomez for the men and Non Stanford for the women.
Jonathon Brownlee finished 2nd on the day and the season and brother Alistair Brownlee finished way down on the day due to injury and 4th for the season. A bit of a bummer having lived in London for so long and followed the Brownlees for a while, but it was an excellent race.
