Run, Lift

Busy day at work today. All the new year's resolutioners are out in full force so I didn't have all that much time to train today. Not to mention I'm battling a nasty little head cold right now, so my motivation to train isn't all there. Still, I managed to get in a solid run and lift session today, albeit a bit different from that of what was on the schedule. The run was the same, 75 mins (though I did it on the roads because I didn't have time to drive to the trails), but the lift was a little rushed, and therefore I improvised a bit.

Lifting has been something that I've not taken seriously for some years now. When I was playing football and lacrosse, I was the biggest meathead in the world. After those sports were both done, I dabbled in bodybuilding for a while before dropping it for mma fighting. The strength training for fighting was the most exciting that I've ever done. Kettlebells, medicine balls, chains, tires, logs, etc. I can safely say there were no bicep curls or other "beach workout" routines involved. All functional, ass-kicking work, meant to make you a complete athlete, not one that just poses on a stage or beach.

Anyway, because of my deep history of strength training-generally from the time I was 14 to 26, I really have not dedicated much of my training recently to strength. Since starting triathlon and endurance sports, I've really, really, really, tried to get rid of a lot of the muscle I had earned from so many years in the weightroom. While I've lost quite a bit as I'm now racing at 175lbs from the 250lbs I weighed in college, I have come to realize that it's been a mistake to forgo all weight training entirely. It's lead to some nagging injuries, and an imbalance that is only now starting to show itself since I'm getting back in the weightroom. Needless to say, it's time to hit the weight-pile again, though in a much smarter fashion.

For the last week and a half, I've gotten into the gym with a bit of a plan to work myself back to power. I've found that I'm incredibly weak (from what I used to be), and really could use a TON of core work and lower body work, particularly if I'm gonna plan on racing the mtb quite a bit this year. So all that to say that in the gym today I hit the squat rack, did some big step ups on a bench with dumbells, and worked my core like it owed me money. I'll be sore, but I can already feel myself getting stronger in just the last week (about 4 workouts total). I'm feeling more balanced, and I can already see that my balance is being improved by working out the imbalance in my legs (I've found that the right has more power than the left-though not for long!!!!).

The work in the gym is not only needed, but it's a bit refreshing. The weather here has been crap, and the desire to get out for rides and runs has been waning. The weights are something to look forward to, and give my mind the needed break from biking and running that it needs.

Tomorrow I plan on hitting the heavy bag for a bit, jumping some rope, and punishing my core even more! First I've gotta dust off the boxing gloves though, it's been a loooong time! Can't wait!!!

Not a great start, but...

Today falls in the "are you f*cking kidding me?" category of madness. After taking a week off from training (a week that was suppossed to be spent in the company of a beautiful English girl relaxing:) ), I got back to training today with what was to be a very easy couple hours on the bike. The weather on the east coast has been pretty awful lately with plenty of sub freezing temps and heavy snow, but today was a balmy 50 degrees F, with light rain and fog-paradise considering what it's been. So after sleeping in a bit I got out on the bike. The ride was going great. I was happy. It was warm. And most importantly, I was psyched to be out riding again. Then, BAM! while shifting on a small climb, my rear derailliur cable snaps! Luckily, so I thought, the local bike shop was only a few miles away. I could certainly make it there and they would be able to hook me up with a cable so I could get home. Key words, "so I thought". When I pulled up to the shop, it was closed, and now I was even further from home. To make things worse, my brother and his fam were coming over in much less time than it would take me to get back using only my 53x11. Then I realized I hadn't brought my phone or wallet with me. Of all the freakin' times!!!

I managed to make it to my gym where I was able to warm up and call my father to come pick me and my sorry butt up. In then end I managed to get home, see my bro and his fam, and have a great time with my nieces.

Most would say this was probably a pretty bad way to open up training for the year, but I'm looking on the bright side. I got a solid hour in (I know, not much time but I'm looking on the brightside remember?), plus another 30 mins of strength work when my bike was stuck in 53x11. There you go! Sixty minute warm up, 30 minutes of strength, and a great cool down of stressing out over everyone waiting for me! Sweet day!:)

I'm hoping tomorrow will be better, but I'm a bit worried I'll continue to get sick. I had a migrane a couple days back (usually for me a sure sign of getting ill), a scratchy throat yesterday, and a headache and sore throat today. Not good, but I'll get through it. Looking forward to getting on track in this new year and starting in with some quality training.

Best and Worst of 2010

***Disclaimer-This might get a little mushy (especially at the beginning), but it's my blog and I reserve the right to write whatever I want:).

Best of 2010

1-Meeting Anne. I mean, c'mon, is there anything else that could possibly top this? It sounds cliche, but she is absolutely amazing in every sense of the word. I've never met a person that I've been in awe of more, and she continues to amaze me with every day that I know her. As beautiful as she is on the outside (and beautiful is an understatement!), she's even moreso on the inside. I've never met someone more genuine and honest, and I'm extrememly lucky to have such a wonderful person in my life. If the rest of my entire year had been terrible, meeting her would have still made it one of the best years I've ever had. Oh, and for some reason she seems to not mind spending time with me and all my goofiness and "only child-isms":).

2-Getting to go to Spain-TWICE! Ok, well crashing hard on my second visit sucked, but it was still wonderful to spend about 3 weeks total riding my bike in the mountains of Southern Spain. I'd never been to Europe, and getting to ride a bike around olive fields and up and down mountains in another part of the world was amazing. Not to mention making some great friends and learning how much more I'm capable of athletically.

3-Being blessed with a family that has allowed me to chase dreams, not matter how crazy they may seem. Throughout my life, I've been blessed to have parents that have supported me in every endevour I've chosen. They've never questioned my path in life, and continue to back me no matter how crazy or outlandish my ideas may be. I don't know many other people that have it as good as I do. I'm truly very lucky in this regard.

4-Having a job I love doing and working with the people I work with. Being a personal trainer was never part of my original "plan". As a kid I thought I'd be a pro ice hockey player. Didn't have a doubt in my mind. Then, after college I thought I'd make it as an actor. After doing that for a few years (and not exactly "making" it-though I did make a bit of a living), I decided to focus all my efforts on my passion-health and fitness. I've never looked back and I couldn't be happier. Sure I'm not a millionare, but that really doesn't matter to me. I'm happy as a clam and know that I can do as much as I'm willing to put the time in for. I've learned that if I work hard enough, I have the talent and skills to make a living however, and wherever I choose. Again, I've got a freedom that few others I know enjoy. Also, the people I work with have been such a pleasure over the years. My clients are some of the most generous people I know, and they've all become part of an extended family. If I had the money, I'd train them all for free. There's not one person I work with that I don't honestly look forward to seeing. They've inspired me just as much as I hope I've inspired them.

5-Finding and falling in love with mountain biking. In the same way I fell in love with triathlon, Mountain biking has taken hold of me. There's no form of riding I like more than being out on the trails, and now that I've found mtb racing I'm more pumped. I caught the bug and I don't see it going away anytime soon. Sure I'll still do tri's, but mountain biking is a new love that's definitely here to stay.

The Worst of 2010:

1-Easily the worst thing to happen was the snowstorm of last weekend. It could not have come at a worse possible time-the day I was to fly out to the UK to see Anne. I've never been more bummed in my life. It's taken a couple days to actually sink in. I was sure that the snow would miss us and I'd be able to go, but sure enough, we got snowed in, the airports closed, and I missed the chance to spend the holidays and New Years with Anne. Still can't believe how much this sucks. Will see each other in a few weeks, but the fact is that I miss my girl like crazy and nothing is going to bring back the fact that we're not spending the first days of 2011 together.

2-Nagging foot injuries. It started last November and lasted throughout most of the 2010 season. I woke up the day after Thanksgiving with a terrible, "bruise-like" feeling in my right foot that took months to heal. I couldn't run for 4 months, and missed out on what I feel was some serious development in my run. Then, after about a month of pain free running, the same thing happened to the other foot. The injury didn't last as long, but since, both feet have turned rogue on me. If it's not pain in the ball of the foot, it's arch pain. If it's not arch pain, it's pain to the outside of the foot. Maybe this is why I've grown to love cycling so much...

3-Anne's injury. This was a toughie. She suffered an injury late in the season that ended her year early. She raced with it, and it was extremely hard to watch her suffer with pain and dissappointment. Seeing someone you love go through rough times with something they love is extremely hard. In the end it has turned out to be ok, but that was definitely a rough road to go down.

4-My Dad's health. People get older and that sucks. When people get older and get sick, it sucks even more. My Dad has lung cancer and it's a bitch. He's dealt with it in a way I can't even imagine-must be the 'depression-era' stubborness, but he's never complained once. For me it's been tough seeing someone that was Superman to me as a child diminish a bit, but he's getting stronger and the treatment seems to be working. I guess you can only keep Superman subdued with kryptonite for so long!


So that's it! All in all it was a great year. Some bumps in the road, but many, many more positives than negatives. The older I get, the more I figure things out, and I'm starting to get a handle on this "life" thing:). All I want for my future is to be surrounded with people I love and care about. All the rest is just icing on the cake!

Happy New Year!

Completely Miserable San Diego

Normally I'm a real "look at the bright side" kind of guy, but in all honesty the last 3 days have sucked ass. First and foremost, my flight to see Anne in the UK was cancelled. We got smacked with a hellish snowstorm Sunday that cancelled thousands of flights and shut down all the major airports in the northeast United States. I can easily say I've never been more disapointed. This sucks, sucks, sucks! We haven't seen each other in around 2 months, and I wanted nothing more for Christmas than to give her a giant hug and kiss at Heathrow. I could get a flight out, but the earliest it would be is Thursday night from JFK. Because I'm scheduled to come back to the states Sunday the 2nd, this would literally be like a 72 hour visit. While I would fly a million miles to see her for 5 minutes, it just wouldn't make sense for me to get there only to turn around a day or so later IF it is possible for me to get a refund on the flight. So we've decided that if it is possible for me to get my money back, we'll save that money, and put it toward a more enjoyable and extended visit for her here in the states near the end of next month. While I'm happy about that, the fact is that I still miss my Anne and want to see her asap!!!

So with that, the next thing to fail has obviously been the weather. While I certainly don't mind the cold and snow, when you have no immediate plans it can tend to put a cramp in your style. The snow on the trails is more than a foot deep, so riding and running them is out. I mean technically I could get out there on the bike, but the workout wouldn't be worth much and I'm not a huge fan of putting undue stress on my mtb because it's the only one I've got at present-needs to last and I'm not rolling in enough cash right now to run through a drivetrain and new suspension.

I did manage a run yesterday, but again, it was on icy, slippery roads, but I can say that at least it was some good "base" milage. It got me out of the house as well, helping to get me to stop dwelling on the fact that I'm stuck in New York instead of the UK.

On another, and more positive note, I did manage to get in 2 of the best mountain bike rides of the year (and most likely the last mountain bike rides of the year) in the days before the storm. Christmas Eve was a short 2 hour ride that felt ridiculously smooth and fast. Then Christmas day was a longer, 3:15 ride that was equally as good. There are two things at play here. First and foremost, I'm getting good on the bike-real good. I wouldn't say that my fitness level is any better than it was toward the end of the season, but my handling and technical skills are just getting better and better. Since I started getting into mtb'ing seriously this past August, techy stuff has always been a strength of mine and now I'm just reading another level. There's still more to go, but I'm more than happy with the progress I've made.

The other element here, is just that I'm getting used to riding on dirt and judging the conditions as I go. I've been able to develop (much I'm sure like all mountain bikers do over time) an inate sense of soil and rocks and roots. That is, I know exactly how each is going to feel, and just how much I can push until I loose traction. This isn't something you can learn over night, and I'm sure with all riding there's a point of trial and error, but with this development in my riding, I feel like I can go faster and push the limits just a bit more. It's exciting as hell!

So that's the good and the mostly bad. I've got some serious cabin fever running right now and the end might not be until next week. It's tough not to dwell on the fact that I'm missing Anne like crazy now, but on the positive we will be able to spend time together in only a few weeks time from New Year's. Here's a quote from an all time cinematic masterpiece, Happy Gilmore: "Harness the good, block the bad. Harness good, block bad." Hehe, words to live by!

Off Season in Full Effect...well sort of...

Been deviating quite a bit from the training schedule this week. With Christmas coming, work has been kinda sporadic this week, so it's left me plenty of time to take care of "life stuff"-which, of course, I haven't done any of:). I need to go Christmas shopping-haven't done it yet. I need to clean my apartment-haven't done it yet. I need to get money (GBP) for my trip to England Sunday-just did it today (and subsequently had to spend an extra $10 to get overnight shipping because I waited so long!). And of course, I need to train-which I have managed to do every day.

However, the training part hasn't exactly been by the book, so to speak. See, I have this wonderful plan laid out for me, and I've almost completely ignored it. Ok, well I've done the workouts, just not on the days planned. Oh, and I might leave a couple out (like the whole swimming thing for example). :) I'm just not really into anything but riding my bike easy and running easy. Just getting some miles in, enjoying the weather, and having fun letting my mind wander a bit.

Running has been joyful again. I'm pain free and want to keep it that way, so when I have run recently I've just let it happen. Not fast, not slow, just at I guess what would be called "conversational" pace for anywhere from 30 mins to an hour. Biking has been more serious, with more frequent and longer sessions, but at the same time, nothing above a solid aerobic effort. Rides have ranged from 90 mins to three hours most days, though I'm really itching for a 4-5 hour mtb ride before I leave Sunday. We'll see if that happens though.

Anyway, the important part is that I'm enjoying it. There's always room for structure, and of course it's necessary, but I really think that at times it just wears my body down to the point where I'm almost forced to slow down, or just fizzle out from burnout and injury. I have some ideas for next year, but I need some solid verification before I proceed.

So that's the happs for now. Just pluggin' along until the weekend, surely leaving it all for the last minute just like I always do:). What else could be more fun??? :)

Long Island Cyclocross Series Race No.3

After perhaps the worst start in the history of cyclocross, I was able to claw my way back to a somewhat reasonable finish.
The course yesterday was frozen-fast. I probably should've gone a little lower with the tire pressure, so I had to suck up a lot of the bumpy 'frozen-ness' with my ass and legs. After the bad start I was able to get into a bit of a rythm and fight my way back up through the field, though unlike the first two races of the series, I had no chance to even try and stay with the lead pack. This was a little frustrating as I really feel that I had a chance to hang with the faster guys for a least a couple of laps yesterday, given the development I've made in 'cross, but oh well.
Anyway, I worked with another guy and we were able to make up quite a bit of time and we both finished top 10. I believe I was either 5th or 6th (unofficially) and he was 7th. Overall it was a great race and a pretty cool, albeit low-key series. Next season I actually plan on taking this 'cross thing seriously and doing some of the bigger races. It's such a great sport and I really had a ton of fun. Not to mention racing almost every weekend is such a bonus and keeps things fresh. Keeps the competitive juices flowin'!!!
Here are some pics:http://www.flickr.com/photos/54689651@N02/sets/72157625634462442/show/

Mtb: 2:30

Got out on the mtb today even though I wasn't technically suppossed to. The forcast called for snow tomorrow (that's since changed) and I was thinking it might be the last 'snow-free' ride of the season. Also, mtbing makes me happy, and I wanted to be happy today:).

Saturdays have usually been a longer mtb ride for me in the past couple months, so I stuck to that format and kept things almost completely aerobic. One of the things that I need to fine tune in my riding is shifting. The trails here, while not containing any crazy long climbs or equally long descents, do have plenty of super sharp climbs, and super sketchy descents. It's hard to find a rhythm as you would normally on longer climbs, so shifting is critical to not only making it up the hill, but being as efficient as you can be. Without proper shifting, you can definitely expect a super sore back from all the straining by the end of your ride.

Anyway, I've been working a lot to include the "granny gear"-smallest chainring-in my riding. It's funny how just a small change in riding style can produce a big challenge. So anyway, I worked a lot on using the entirety of my gears, rather than just the largest two rings. Made some mistakes, but in the end I wound up using my energy much more efficiently, and ultimately riding smoother and faster than I have. I'm finding that being smooth is where the speed is, not hammering.

It's the skill work that I really love about mountain biking. Being technically proficient is just as important as being fit. One without the other is never going to get you more speed.