All post will now be placed on my new site
www.solisperformance.com
Tuesday, July 7, 2009
Wednesday, May 20, 2009
Catching Up
So there is a great deal to discuss right now. First and foremost Race Report. Ran the Columbia Triathlon this past weekend, and as has been my recent curse, the weather was less than pleasant. My wife and I however did have a great trip.
Got to Maryland on Saturday, and did all the pre-registration stuff. Michelle and I first did a quick bike of the run course just to get re familiar with it. Then I needed to drop off the bike in transition as they had to be check in and left over night. I picked up a grill cover at Home Depot, to keep the bike dry during the overnight rain storm. Worked well. It will only be a matter of time, before a company like wheel company, takes the $12 dollar cover throws a logo on it and sells it for a $125.
We went to dinner with Brian Shea, Gerry Gordon, and local Pros Scott DiFillipis, and Jackie Gordon. Dinner took a while, but it was great to relax with friends pre-race.
Woke at 4 am to get to the race venue. It was close, but still I like to shake out all the cob webs before a race. There was a misty and the weather was quite windy at the start. I was the 4th overall heat to go out after the Pro's, Elites, and the 55 +.
I had trouble last year on the swim, as I didn't do my "race" I got caught and kicked and it honestly freaked me out. This year I stayed to my game plan, and stayed wide at the start. By the first turn in the sort of box shaped course I was in my groove, and relaxed. I have been swimming fast for me, having dropped almost 8 seconds off my T-Pace this season. I exited the water in 22:59, 3:00 faster than last year, and in 14th place in my Age Group.
I had some difficulty in getting off my wetsuit, but hustled out of transition. The bike course is somewhat hilly, but I knew the course and had done another driving preview with Michelle on Saturday. I had marked the miles of certain landmarks so I would know where I was. Having the 55+ group in front allowed me to maintain motivation, by catching up to people ahead of me on the course. Last year's Bike split was 1:15. This year, they gave the bike plus T1 as one time, which was 1:14:02, good enough for 10th in my AG. My Power meter showed the bike split at just over 1:11, so figure about 3 minutes for T1. I don't have the Power file on this computer, but I pushed a modest 168 watt avg. My cumulative place in my AG coming into T2 was 7th. then it started to unravel.
I had some soreness in my legs as i would expect. I hurried out of T2, and then about 150 yards outside, while putting my gels in my shirt pocket I realized, I left my race number and race belt in transition. I quickly made a decision to go back and get it rather than risk DQ, though in hindsight, that was not likely.
I gather I spent about 1:00-1:30 going back and forth, and then began the run. During miles 1-2 and 5-6 I averaged about 6:40 pace which would have been great. The first mile is a guess because of the return to transition. I also bumped my Garmin, and had to re-start it during the run so all was a bit screwy. a few of the hills hit me hard. I finished the run in 43:57, only a slight improvement from last years 44:17. I figure the actual run time, was less, but for my race number incident.
All told, my time was 2:22:25, am improvement over last year by almost 8 minutes, on a day that was rainy and quite windy. Without that incident, i think I would have been closer to a 10 min improvement and PR. I did learn a lot, especially about keeping my cool in transition. Final results are here.
The race had a number of Pro's and I wanted to point out how classy they all were. I especially wanted to note Chrissy Wellington, 2-time defending IM World Champion. She dropped down to a distance she is less familiar with, and took 6th in the women's division. After she was done though, she stood in the finisher's shoot and handed out medal to the Age Groupers. She is truly awesome.
We are getting closer to some exciting news, and changes here, cannot wait but please be patient, as I am trying as well.
Finally this weekend the Rutgers Tri Club will compete for the first time ever, at Hammonton Sprint Race. Wish them all well as they begin their triathlon careers.
Got to Maryland on Saturday, and did all the pre-registration stuff. Michelle and I first did a quick bike of the run course just to get re familiar with it. Then I needed to drop off the bike in transition as they had to be check in and left over night. I picked up a grill cover at Home Depot, to keep the bike dry during the overnight rain storm. Worked well. It will only be a matter of time, before a company like wheel company, takes the $12 dollar cover throws a logo on it and sells it for a $125.
We went to dinner with Brian Shea, Gerry Gordon, and local Pros Scott DiFillipis, and Jackie Gordon. Dinner took a while, but it was great to relax with friends pre-race.
Woke at 4 am to get to the race venue. It was close, but still I like to shake out all the cob webs before a race. There was a misty and the weather was quite windy at the start. I was the 4th overall heat to go out after the Pro's, Elites, and the 55 +.
I had trouble last year on the swim, as I didn't do my "race" I got caught and kicked and it honestly freaked me out. This year I stayed to my game plan, and stayed wide at the start. By the first turn in the sort of box shaped course I was in my groove, and relaxed. I have been swimming fast for me, having dropped almost 8 seconds off my T-Pace this season. I exited the water in 22:59, 3:00 faster than last year, and in 14th place in my Age Group.
I had some difficulty in getting off my wetsuit, but hustled out of transition. The bike course is somewhat hilly, but I knew the course and had done another driving preview with Michelle on Saturday. I had marked the miles of certain landmarks so I would know where I was. Having the 55+ group in front allowed me to maintain motivation, by catching up to people ahead of me on the course. Last year's Bike split was 1:15. This year, they gave the bike plus T1 as one time, which was 1:14:02, good enough for 10th in my AG. My Power meter showed the bike split at just over 1:11, so figure about 3 minutes for T1. I don't have the Power file on this computer, but I pushed a modest 168 watt avg. My cumulative place in my AG coming into T2 was 7th. then it started to unravel.
I had some soreness in my legs as i would expect. I hurried out of T2, and then about 150 yards outside, while putting my gels in my shirt pocket I realized, I left my race number and race belt in transition. I quickly made a decision to go back and get it rather than risk DQ, though in hindsight, that was not likely.
I gather I spent about 1:00-1:30 going back and forth, and then began the run. During miles 1-2 and 5-6 I averaged about 6:40 pace which would have been great. The first mile is a guess because of the return to transition. I also bumped my Garmin, and had to re-start it during the run so all was a bit screwy. a few of the hills hit me hard. I finished the run in 43:57, only a slight improvement from last years 44:17. I figure the actual run time, was less, but for my race number incident.
All told, my time was 2:22:25, am improvement over last year by almost 8 minutes, on a day that was rainy and quite windy. Without that incident, i think I would have been closer to a 10 min improvement and PR. I did learn a lot, especially about keeping my cool in transition. Final results are here.
The race had a number of Pro's and I wanted to point out how classy they all were. I especially wanted to note Chrissy Wellington, 2-time defending IM World Champion. She dropped down to a distance she is less familiar with, and took 6th in the women's division. After she was done though, she stood in the finisher's shoot and handed out medal to the Age Groupers. She is truly awesome.
We are getting closer to some exciting news, and changes here, cannot wait but please be patient, as I am trying as well.
Finally this weekend the Rutgers Tri Club will compete for the first time ever, at Hammonton Sprint Race. Wish them all well as they begin their triathlon careers.
Monday, May 4, 2009
a Step in the right direction
Yesterday, I ran the Long Branch 1/2 Marathon, own the shore. This was part of the NJ Marathon, and relay festival. This is the third year I have done this and each year it gets bigger. On the downside first was the pre-race expo. In past years it was inside a conference room at the host hotel, this years was in a tent outside. Last year some parts were outside as well, but not the packet pick up. The problem has always been weather. In 2008, high gusty winds blew across the shore. This year it was rain. Despite great tents, they still were sloppy and had a funky smell to them.
The day started with some hurdles. I was meeting my running partner Scott, at the parking facility near by. Scott however was running behind on the Parkway, and informed me that he had passed the buses, that were to transport us from parking to the race start. The buses were to arrive at 5:00am, they actually made it at 6:00. I found a friend Georgie Fear, who was waiting as well. Georgie was running the marathon, and it was her first since injury a few years ago!
We finally got on a bus, that then proceeded to get lost. Yes, the 2 miles straight down Rt. 36. Somehow we took a wrong turn. That is funny because there really should have been no turns. Our bus stopped about 1/2 mile from the start and we exited to wait in a long bathroom line. We figured best to go there as the crowds near the start would likely be even worse. We made it to the JT Foundation Tent with little time before the 7:30 race Start.
The race was delayed in part due to the busing issues. Scott and I were planning to work at a pace to get us in under 1:30, and to see how we felt. There was a light mist during most of the race, and the course was somewhat slick. We hit the first few miles in about 6:30. I believe the 5K split was at about 20:00 +/-. The course is really flat so it has great PR potential. The winds are the only thing that can be a concern. We managed to be fortunate enough to have a day with little wind.
We continued at a steady pace until the turn around at about mile 9. Scott, had a bit more in the tank and began to separate from me a bit closer to mile 11. I was able to keep him in sight, but he was stronger today. I finished with a 1:26, which was a PR for me by about 7 minutes. So that is great. I was hoping to keep the average closer to 6:30 pace, but can't have everything. Scott and I spoke about getting to 1:23, which would allow for an automatic qualifying spot for NYC Marathon. And while it seems realistic, it also seems very far away.
On another note Kevin Cook, made his return to racing after a year off, and did well in a tough Wildflower course. Good Job Kevin!
The day started with some hurdles. I was meeting my running partner Scott, at the parking facility near by. Scott however was running behind on the Parkway, and informed me that he had passed the buses, that were to transport us from parking to the race start. The buses were to arrive at 5:00am, they actually made it at 6:00. I found a friend Georgie Fear, who was waiting as well. Georgie was running the marathon, and it was her first since injury a few years ago!
We finally got on a bus, that then proceeded to get lost. Yes, the 2 miles straight down Rt. 36. Somehow we took a wrong turn. That is funny because there really should have been no turns. Our bus stopped about 1/2 mile from the start and we exited to wait in a long bathroom line. We figured best to go there as the crowds near the start would likely be even worse. We made it to the JT Foundation Tent with little time before the 7:30 race Start.
The race was delayed in part due to the busing issues. Scott and I were planning to work at a pace to get us in under 1:30, and to see how we felt. There was a light mist during most of the race, and the course was somewhat slick. We hit the first few miles in about 6:30. I believe the 5K split was at about 20:00 +/-. The course is really flat so it has great PR potential. The winds are the only thing that can be a concern. We managed to be fortunate enough to have a day with little wind.
We continued at a steady pace until the turn around at about mile 9. Scott, had a bit more in the tank and began to separate from me a bit closer to mile 11. I was able to keep him in sight, but he was stronger today. I finished with a 1:26, which was a PR for me by about 7 minutes. So that is great. I was hoping to keep the average closer to 6:30 pace, but can't have everything. Scott and I spoke about getting to 1:23, which would allow for an automatic qualifying spot for NYC Marathon. And while it seems realistic, it also seems very far away.
On another note Kevin Cook, made his return to racing after a year off, and did well in a tough Wildflower course. Good Job Kevin!
Friday, April 24, 2009
Race Pace
As we progress into our race season, one part of training that is often overlooked is race pace training. In almost every sport I have every participated, football, basketball and track, there are always parts of the season where we train the way in which which expect (or hope) to participate at our game or event.
The same is true in endurance sports are the same. We cannot expect to run an 8:00/mile at a race, if we have never run one before, and know how it feels. We must always remember though to keep our distance in race pace mode in check. I am prepping for a 1/2 marathon in which I want to run under 1:30, so yesterday, on my tempo run, I pinned my speed at 6:45 pace, and help it for six miles. Slower than what my all out 10K would be, but it is important to prep you body mentally for the job ahead. The idea was not to tax my body, but to run even and controlled.
Remember that as you get into the heart of your training season to incorporate some work at what your goal race pace is for a particular event.
The same is true in endurance sports are the same. We cannot expect to run an 8:00/mile at a race, if we have never run one before, and know how it feels. We must always remember though to keep our distance in race pace mode in check. I am prepping for a 1/2 marathon in which I want to run under 1:30, so yesterday, on my tempo run, I pinned my speed at 6:45 pace, and help it for six miles. Slower than what my all out 10K would be, but it is important to prep you body mentally for the job ahead. The idea was not to tax my body, but to run even and controlled.
Remember that as you get into the heart of your training season to incorporate some work at what your goal race pace is for a particular event.
Wednesday, April 22, 2009
One Step Closer
As I eluded to a few posts ago, my wife and I are joining forces, in hopes of bringing together services and providing more to the central jersey endurance and multi-sport community. Step one, is business name search, clear! Paper work is filed, and website domain name is now mine! Soon, the coachkcook site, will be re-directing to the new site (still being built, so I'm not giving the name yet!)
Then, you get two of us.
Then, you get two of us.
A Clean Start
So I had a small exploratory procedure today, and all came back well. I have now completely cleansed my body from pretty much everything thanks to the 'prep'. So now, with training and diet, I look at it as having a clean start. Most weekends, when watching TV, there are numerous colon detox programs for sale. So, now all I put in can and will have a plan. No more empty calorie junk!
Since I began this process my body has responded well. I think that is more evidence that stress is the underlying culprit. I had an incredible weekend or racing and training, and really looking forward to my upcoming race schedule. I was a member of the winning co-ed Jersey Shore Relay Team. I ran the first leg and then drove the SAG wagon and offered support. I was able to come through the first 10K leg in what would be a PR for me, at just a tad over 6 min/mile pace. So that gives me a great feeling of breaking 1:30 at the 1/2 marathon in early May.
Sunday I participated in Miles for Matheny, and felt great during the first 30 miles of the "hills of attrition" ride. But keeping to my name, I rode Big Ring only, and hit a brick wall at mile 35. But that is what this time of year and that type of event is for. I was good enough to teach on Monday, with little residuals.
Since I began this process my body has responded well. I think that is more evidence that stress is the underlying culprit. I had an incredible weekend or racing and training, and really looking forward to my upcoming race schedule. I was a member of the winning co-ed Jersey Shore Relay Team. I ran the first leg and then drove the SAG wagon and offered support. I was able to come through the first 10K leg in what would be a PR for me, at just a tad over 6 min/mile pace. So that gives me a great feeling of breaking 1:30 at the 1/2 marathon in early May.
Sunday I participated in Miles for Matheny, and felt great during the first 30 miles of the "hills of attrition" ride. But keeping to my name, I rode Big Ring only, and hit a brick wall at mile 35. But that is what this time of year and that type of event is for. I was good enough to teach on Monday, with little residuals.
Friday, April 17, 2009
Exciting things in the future
So we all know that the economy has been tough. It seems every day I hear and see, some new story or way in which someone has been affected. My wife Michelle and I have decided to join forces and try and turn some of these negatives into positives.
Very soon, a new website and company will be launched, bringing together innumerable services into one place. I will continue on with the coaching of endurance athletes, and Michelle will help create comprehensive strength and conditioning programs to supplement. Michelle will continue to offer group and individual strength and conditioning programs, and I will consult on the cardio and endurance. Hopefully by joining we can offer a greater value and diversity to the fitness starved community.
And as an aside, I want to give some credit to two gentlemen, one of whom is a Blogger AC who have found a path and really impressed along the way. AC and Don, both guys I grew up with and much like everyone else have fallen in and out since high school. They are both running and have made commitments to themselves and the results have been incredible. They have kept a great balance in remembering that the winner of the race is the one who gets to the start. Give AC a shout and reach Don via Facebook and lets tell him to start Bloging for the world to hear about his incredible trip. I am truly proud of what you have both done.
Look for the launch of the new website soon! And no more hints yet.
Very soon, a new website and company will be launched, bringing together innumerable services into one place. I will continue on with the coaching of endurance athletes, and Michelle will help create comprehensive strength and conditioning programs to supplement. Michelle will continue to offer group and individual strength and conditioning programs, and I will consult on the cardio and endurance. Hopefully by joining we can offer a greater value and diversity to the fitness starved community.
And as an aside, I want to give some credit to two gentlemen, one of whom is a Blogger AC who have found a path and really impressed along the way. AC and Don, both guys I grew up with and much like everyone else have fallen in and out since high school. They are both running and have made commitments to themselves and the results have been incredible. They have kept a great balance in remembering that the winner of the race is the one who gets to the start. Give AC a shout and reach Don via Facebook and lets tell him to start Bloging for the world to hear about his incredible trip. I am truly proud of what you have both done.
Look for the launch of the new website soon! And no more hints yet.
Monday, April 13, 2009
Picking up where I left off
So, while I am still going through some 'testing' which I understand to be appropiate at my age, I had some unfinished business to attend to yesterday. I went for a run with my friend Scott, who is a week off his first attempt at Boston. we went back to the Indian Trails, to get in a nice run on a fun and challenging course. It was also the course that I took my first DNF on the week earlier.
We ran it well, and I had no stomach issues to speak on. We averaged just under 8's, so it was nice, but not a crazy pace. More importantly I restored some confidence, that was lacking.
This morning that translated into a great day in the water. I have really increased my swim volume this season. Generally I am swimming daily, for about 2500-3000 m a session. While these are not incredible daily volumes, the weekly is up significantly from years past. While maintaining my form, I have been able to shed large amounts of time off my T-Pace. For perspective my T-Pace is now in the low to mid 1:20's where last season it started at 1:40. My Ironman swim pace in 2007 was 1:58, so its nice when hard work shows itself.
Looking forward to some breaks in the weather and getting out with some great new folks I have been working with. Rain, Rain, go away!
We ran it well, and I had no stomach issues to speak on. We averaged just under 8's, so it was nice, but not a crazy pace. More importantly I restored some confidence, that was lacking.
This morning that translated into a great day in the water. I have really increased my swim volume this season. Generally I am swimming daily, for about 2500-3000 m a session. While these are not incredible daily volumes, the weekly is up significantly from years past. While maintaining my form, I have been able to shed large amounts of time off my T-Pace. For perspective my T-Pace is now in the low to mid 1:20's where last season it started at 1:40. My Ironman swim pace in 2007 was 1:58, so its nice when hard work shows itself.
Looking forward to some breaks in the weather and getting out with some great new folks I have been working with. Rain, Rain, go away!
Tuesday, April 7, 2009
Wake up Call
So for the second straight race I get going and wind up with severe stomach issue. Only this time instance, despite my efforts, I took my first DNF of racing. Last race I muscled through. I know it was the smart thing to do. So since, I have been trying to determine the problem, and have made some appointments with specialists.
My family has a history of colon-rectal cancer, and to be honest, this stuff scares you. I know that it will turn out to be stress, but if I do not address the issue, then at the starting line of each new race, I will be left waiting for something bad to happen.
Testing is not going to be glamorous, but hopefully it will provide some answers. Hopefully I can settle down and train until then!
My family has a history of colon-rectal cancer, and to be honest, this stuff scares you. I know that it will turn out to be stress, but if I do not address the issue, then at the starting line of each new race, I will be left waiting for something bad to happen.
Testing is not going to be glamorous, but hopefully it will provide some answers. Hopefully I can settle down and train until then!
Wednesday, March 25, 2009
Running with a Bug
This past weekend was the Freehold Running Club's 10 mile race. I have done this ever season for the past three. I like it as it is an early season test of fitness for me. I have been able to fortunately drop a significant amount of time off each season as well. This year it was despite really having much run time in my training (by design).
My schedule has been overloaded with both swim and bike, with generally two runs a week. I have continued to use the Power Cranks as supplement to straight running.
I ran with my friend and training partner Scott, who I train with about 3 times a week in season. Scott is in training for Boston, and was also using this as a tune up to see where he was. I enjoy training and racing with him, as we push each other but do so in a smart manner so as not to over do it.
I arrived at the race timely and ate just as I would before any race. It included a bagel and peanut butter, several hours before the race, and a shake later on.
We ran well in the opening miles, actually a bit faster than anticipated. We were shooting for a comfortable 1:12. Our pace was a bit quick in the first two miles, but then we settled in. Nature called at mile 4 and we both felt much better having done so.
I had taken one gel about 15 minutes prior to the race, and had two for the run. The gel pre race, was one I had left in my car. I'm not sure if the freeze thaw cycle had an adverse affect on it, but it was a bit lumpy. I took about 3/4 of the gel, and chased it with some juice.
Scott and I felt great throughout, we were slowly picking off other runners. At about mile 7 I started feeling a bit uncomfortable. My stomach was jiggling, like to the point where you could hear water swishing in my stomach.
The run became uncomfortable. I was struggling between running faster to get it over, and slowing down to stop the pain. Scott on the other hand looked great. I pushed through to mile 9 and Scott took off. I finished about 20 seconds behind him, and then continued a fight the rest of the day.
I finished with 1:08:40 (I think) so it was a PR. I also learned a bit about my fortitude. I'm not certain if it was the gel, or just something going around, but it stuck with me for 24 hours. I guess the good thing in all of it is I see how absent that there is some room for improvement. Looking forward to next year!
My schedule has been overloaded with both swim and bike, with generally two runs a week. I have continued to use the Power Cranks as supplement to straight running.
I ran with my friend and training partner Scott, who I train with about 3 times a week in season. Scott is in training for Boston, and was also using this as a tune up to see where he was. I enjoy training and racing with him, as we push each other but do so in a smart manner so as not to over do it.
I arrived at the race timely and ate just as I would before any race. It included a bagel and peanut butter, several hours before the race, and a shake later on.
We ran well in the opening miles, actually a bit faster than anticipated. We were shooting for a comfortable 1:12. Our pace was a bit quick in the first two miles, but then we settled in. Nature called at mile 4 and we both felt much better having done so.
I had taken one gel about 15 minutes prior to the race, and had two for the run. The gel pre race, was one I had left in my car. I'm not sure if the freeze thaw cycle had an adverse affect on it, but it was a bit lumpy. I took about 3/4 of the gel, and chased it with some juice.
Scott and I felt great throughout, we were slowly picking off other runners. At about mile 7 I started feeling a bit uncomfortable. My stomach was jiggling, like to the point where you could hear water swishing in my stomach.
The run became uncomfortable. I was struggling between running faster to get it over, and slowing down to stop the pain. Scott on the other hand looked great. I pushed through to mile 9 and Scott took off. I finished about 20 seconds behind him, and then continued a fight the rest of the day.
I finished with 1:08:40 (I think) so it was a PR. I also learned a bit about my fortitude. I'm not certain if it was the gel, or just something going around, but it stuck with me for 24 hours. I guess the good thing in all of it is I see how absent that there is some room for improvement. Looking forward to next year!
Friday, March 6, 2009
Building; with a purpose
At the start of any client relationship I also do a goal setting session. We talk about what they want to gain from the session, and I figure out if I can help them. With the Rutgers Tri Team, we did the same thing. The difference is that I read all of the on my own, time, as there are over 20 members on the team.
Everyone comes to triathlon for a different reason. Some as just a means of staying in shape. Some, because they have a friend or family member they wanted to show something. Some came to this class because the class they really wanted was sold out, and at the time we still had room.
Regardless of what that outward explanation is, each person come with the goal, to do and see through something they think is somewhat unattainable. Most of their friends and family thought they were 'crazy' upon registration. After, our first session or two, I'm sure some team members were in agreement, with those family members.
On Wednesday we had our first real testing session in the water. It was for me an absolutely incredible transformation. People who 4 weeks earlier had limited comfort in the water, swimming further, faster, and stronger, than before. Groups standing on the deck cheering and helping each other. When I included the word team in this posting, I really meant it.
Though, this is only viewed as a Recreation Class, the dedication, and determination of the participants, coupled with the unwavering support, continue to bring me back to that word.
We will purchase our own race jerseys, this season, to show, and maybe someone, somewhere, will take notice of what I witnessed, on the pool deck. A transformation of individuals into a team. People who now believe in themselves in way they did not before. It is truly awesome.
Wednesday, March 4, 2009
Monday, March 2, 2009
Balance
So as a non-professional athlete, we have many things to consider in our lives that can and do affect our training. Recently I have decided to return to school and work on a Masters Degree, as I guess I felt I didn't have enough degrees on the wall. I was looking to grab a summer class, and realized how challenging it would/will be to get to class and train.
I obviously work full time, and coach, but then also try and keep my weekly training up around 16+ hours a week, as I have a number of 70.3's on my radar. Sometimes things have to give. One of the classes I'd like to register for meets 3 evenings a week. I teach spin the other two nights? How would I get to the track for example? I say this as I don't have an answer yet. I hope that the changing of the clocks next week, helps, because we'll have more daylight.
My racing season was to begin yesterday at E. Murray Todd 1/2 marathon, due to the snow and impending blizzard in the northeast, they canceled. Smart thing, but still a let down. The winter is always a challenge to train, as the darkness and cold often lead to the "blues". I can only hope the 6+ inches melts quickly.
The too funny day in the life. I was doing pull up in my house and as I was I knocked down some papers. Out from it fell a 2009 Michael Phelps Calendar. Just sort of made me laugh.
Rutgers Tri Club is grooving. We had another great guest speaker, and are in the process of ordering Race jersey's!
Thursday, February 26, 2009
its been forever
So life has definitely caught up with me of late. Between work, taking classes, teaching and coaching, there has been little free time. Spring is approaching in the north east and it couldn't come soon enough. The blues of training indoor are soon to be forgotten.
the Rutgers Tri Club has been moving forward. The classes have been great, we've had some great guests come and assist, and the group has really begun to gel and train together on their own. I couldn't be more please with the overall progress.
I'm racing this weekend, though I make it clear, I am merely using the half as a training run. Should be great and I have a client doing the same, and I'm really quite excited to see how she has progressed. she has great passion and desire, but this will be her longest distance to date!
the Rutgers Tri Club has been moving forward. The classes have been great, we've had some great guests come and assist, and the group has really begun to gel and train together on their own. I couldn't be more please with the overall progress.
I'm racing this weekend, though I make it clear, I am merely using the half as a training run. Should be great and I have a client doing the same, and I'm really quite excited to see how she has progressed. she has great passion and desire, but this will be her longest distance to date!
Thursday, February 5, 2009
RU Tri - Day 1
So yesterday started the first day of a new experiment. I am coaching an intro to triathlon program through the Recreation Department at Rutgers University. The class sold out quickly, and there is a waiting list just as long as the number of participants. That is the most exciting part, the possibility of having two sections would be great for this.
We had 26 show up last night which was the most relaxed class we'll have. There was a great deal of getting to know each other, and some basic outlines of what we will do and what to expect.
I was encouraged that there was a great mix of people with some experience and some with none. It will make the class mess well, and allow mentoring to occur.
I have designed a program for them to train throughout the course of the week, and we will have one training session together, to focus on specifics and form. Many have expressed an interest in joining for other group related training, which I hope to encourage.
Next week is a swim focus, with a friend and swim coach coming to lend a hand, and give us some great drill to work on our form.
Football -
National letter of intent day yesterday, and despite some who backed out Rutgers still had its most highly touted class ever. Hopefully things can be built on. Lots of seniors to replace.
TV - I have been behind in all the shows, so I have no idea what happened on 90210 this week, and FNL is still tomorrow. Man I have way too much to do
Tuesday, January 27, 2009
Another Season
I refer to today as the anniversary of my 27th birthday. My way of fighting off the inevitable truth that time continues to pass, no matter what I try to do. Despite an early season sinus infection, things have really turned around favorably.
I have been training on my Power Cranks while on the Computrainer and can say I have really noticed improvement in power and efficiency, in my pedaling stroke. Another factor I really believe has been to cut back on Spin teaching. I went way over the top toward the end of last year, teaching up to 6 or 7 classes a week. It just never allow me the opportunity to get in the appropriate training for myself. Lesson learned. I will be teaching twice a week, for now, adding one occasion additional day with the start of the Rutgers Tri Team
I am really excited about the start of this, as I think it is long over due to expose a younger and younger group to this sport. The class sold out in a few hours, and there is a waiting list now!
My biggest move in training and middle finger to age has been my training with the Rutgers Swim Club. Another site not fully up and running yet is http://www.eden.rutgers.edu/~dannypoo/rcs/ Having come from a non-swim background I have constantly been looking for a masters program in the area. RU had previously had one, but was not successful enough to keep. Most local programs do not have drop-in fees, so I'd need to join yet another gym, and I refuse to do that. This group is more focused on swim meets than would a typical masters, but swimming with people sometimes half my age has been awesome. I know the improvement will be there in the spring.
The other stuff: OK, how awesome has Friday Night Lights been? I'd say very. Tyra had an incredible campaign in her run for student government. Riggins, who now by my count is in his thrid senior season is now the man in the backfield and having fun with Minka who is one of the two or three most amazing actresses on TV now. Also a shout out to 90210, which for some reason has still kept my interest.
I have been training on my Power Cranks while on the Computrainer and can say I have really noticed improvement in power and efficiency, in my pedaling stroke. Another factor I really believe has been to cut back on Spin teaching. I went way over the top toward the end of last year, teaching up to 6 or 7 classes a week. It just never allow me the opportunity to get in the appropriate training for myself. Lesson learned. I will be teaching twice a week, for now, adding one occasion additional day with the start of the Rutgers Tri Team
I am really excited about the start of this, as I think it is long over due to expose a younger and younger group to this sport. The class sold out in a few hours, and there is a waiting list now!
My biggest move in training and middle finger to age has been my training with the Rutgers Swim Club. Another site not fully up and running yet is http://www.eden.rutgers.edu/~dannypoo/rcs/ Having come from a non-swim background I have constantly been looking for a masters program in the area. RU had previously had one, but was not successful enough to keep. Most local programs do not have drop-in fees, so I'd need to join yet another gym, and I refuse to do that. This group is more focused on swim meets than would a typical masters, but swimming with people sometimes half my age has been awesome. I know the improvement will be there in the spring.
The other stuff: OK, how awesome has Friday Night Lights been? I'd say very. Tyra had an incredible campaign in her run for student government. Riggins, who now by my count is in his thrid senior season is now the man in the backfield and having fun with Minka who is one of the two or three most amazing actresses on TV now. Also a shout out to 90210, which for some reason has still kept my interest.
Friday, January 9, 2009
What ever happend to?
So after my recent trip, I came home and promptly got sick. thanks to all those on the plane who were coughing. My brother seems to watch only the History channel, so my tv time was limited, I was able to squeeze in Bowl games views.
So my brother and I get into conversations about beer of the past, things like Bud Dry, and every Ice beer that had come out like Ice House. While many of those are still on the market we realized the short lived New Coke, never did. How many we questioned were fired over that?
Which brings me to the real reason for writing which is Marisa Tomei. Always an actress who I admired, and one who will forever say "Like you blend" in that Brooklyn twang in My Cousin Vinny. Any way she had really fallen off the map, until the Wrestler came out. Now she is once again hearing Oscar Buzz. But the real excitement was her spot on Ellen.
Training has been off, due to illness, I just cannot seem to swim with a head cold. Don't forget to check up on AC's training
So my brother and I get into conversations about beer of the past, things like Bud Dry, and every Ice beer that had come out like Ice House. While many of those are still on the market we realized the short lived New Coke, never did. How many we questioned were fired over that?
Which brings me to the real reason for writing which is Marisa Tomei. Always an actress who I admired, and one who will forever say "Like you blend" in that Brooklyn twang in My Cousin Vinny. Any way she had really fallen off the map, until the Wrestler came out. Now she is once again hearing Oscar Buzz. But the real excitement was her spot on Ellen.
Training has been off, due to illness, I just cannot seem to swim with a head cold. Don't forget to check up on AC's training
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