Social time or workouts???

I should know better by now. This week I went to the hockey game Tuesday night and a work event on Wednesday night. Although I enjoyed both, it forced me to cram my workouts in. On Monday, which should have been a rest day after running all weekend, I was on the treadmill to crank out some miles. There was no time to run on Tuesday and Wednesday nights with my social activities so I had to double it up on Thursday and ran 4+ miles before work and 5+ miles after work. However, I didn't get to spend anytime with Thomas or for that matter spend much time with Carol for a couple of days. It's interesting now with Thomas in the picture, how I value his time more and more and when I do other activities that takes me away from our time together, it really weighs in on me. Typically during the week, I'll come home from work, spend time with him until he goes to bed and then jump on the treadmill for my workout.

As the training becomes more time consuming, the balance becomes more difficult and the need to spend time with family it very important. During these times, there just isn't much time for social activities.

Nice week back in the saddle...

Considering over my half my miles were on the treadmill this week, this was still a very strong week for me. Especially after my outstanding performance of ZERO miles the prior week! So between Tuesday and Thursday, I got in 9.5 miles. Yesterday, it was cold and raining outside so I bagged running outside to avoid a repeat of getting sick and ran 7.5 on the treadmill. In order to get some hills in, every 8 minutes I cranked the incline up to 12% and fast walked uphill for 2-3 minutes. At one point I whacked my head on the basement ceiling - that didn't feel to good but good thing I was holding on when it happened otherwise I would have been laid out flat on the floor. : )

Today was great, sunny, 42 degrees, and got to run in shorts. Somehow I convinced Mark to do 13 miles today on a very hilly course. Man, he hung in there and I'm sure he will feel it tomorrow, but thankful for the company. Overall, I felt strong and steady the entire time and was pleased with this week's solid effort.

Totals for the week:
Miles: 30
Time: 5:07

It all makes since now!

So Monday night was just brutal with fever and other things going on, I was spent. I went to work for a couple of hours on Tuesday and totally bagged Wednesday. This little virus wiped me out! My big concern was feeling better for our trip to Florida on Thursday and as my strength started to come back, I was able to enjoy our visit with Carol's family and returned on Monday.

It all makes since now that when I look back and reflect on the run last Sunday, no doubt I was sick. Interesting enough though, my legs felt good but my body was shot. And, after cranking out 38 miles for the week, I was not sore on Monday or the subsequent days. However, I did not get one run in this week and look forward to putting some miles back on these legs this week. So, another adjustment to my training schedule as last week was suppose to be recovery week. Well, I recovered from being sick, this week will be recovery running week and will do 30 then bump up to 42 next week.

Totals for the week:
0 miles
0 hours
(this was a first)

102 Degrees!

So after my cold run on Sunday, I could not get warm. Late in the afternoon I had to crawl into the bed and crank up the electric blanket and finally warmed up after 30 minutes. As Monday morning came, I rolled out of bed and just knew something was not right. I went to work and again, could not get warm. I was in total denial all day saying I wasn't sick but as the day went on, my strength became less and less. I got home and laid around and took my temperature and wouldn't you know - 102! and then I passed out at 6:30pm.

Pure exhaustion!

Today was one of the roughest runs I have had in a long time. I got no sleep last night because Thomas was up all night and all I did was toss and turn. I just needed 9.8 miles today because I got a little extra yesterday. It was cold and pretty windy and somehow I drummed up the strength to get out around 12:30pm. Run - heck, if you call it that. I made it down to Rock Creek and started to hit some trails and I immediately was slowed down to a walk. Nothing hurt, I was just tapped out. So for the majority of the run, all effort was concentrated to just keep moving forwardd, a combo of running and walking. I had negative thoughts and was so determined to just cut the run short and not hit my goal for the week but I kept pressing forward.

In the end, I was able to get the 9.8 in and it took me just under 2 hours. It was a long 2 hours and all I could think about is this what I might feel like the last 9+ miles of the 50k and I just need to keep going. When I got home, I took a nice long shower and ate some oodles and noodles. I know I should have taken a cold bath but that hot shower with the jet sprays couldn't be passed up! Now I seem to have a shortness of breath from the cold air and I hope this passes shortly.

The satisfaction of the week is I hit 38 miles! and now get to enjoy a week of recovery. I just hope I can replenish my energy stores to get some miles in this week.

Totals for the week:
Miles: 38
Time: 6:27

Saturday - cold and solid

Today was a pretty cold run. I was decked out in my new neck warmer and had a hand warmer as well. The wind wasn't bad so I warmed up pretty quickly. I met Mark at Pierce Mill today, I ran there, and Mark and I went 10 together and then I ran home and was able to get in 14.2 miles at a 9:33 pace. I'm concerned my pace was too fast and I'm going so suffer tomorrow but it was nice to finally have some company. It's nice to run alone but at times it's nice to have some company and it was appreciated.

Cranking along...

For the past 3 nights, not including tonight, I was able to log in 14 miles on the treadmill. I'm a wus when it comes to running outside at night in the cold - just so much easier to do it indoors although it is a challenge to keep your mind occupied or better yet, release your thoughts.

The big thing this week was reading about how someone got lost on the trail during a practice run with the VHRTC and all the emails about what you should bring etc. As a result, I went to REI yesterday and was looking at maps, compasses, GPS Spot tracking devices and knives. I am also going to goto a map and compass orientation class at REI next week. I need to be prepared after what I read in those emails!!

Also - I went to the doctors yesterday for my routine physical and all is going well. I need to do bloodwork next week as routine, but my doctor said I am a specimen of excellent health and to keep it up. Nice to hear that at age 42. Goal is to hear that same thing at 82!

For the weekend, I need to get through my slightly sore throat so I can crank out a total of 24 miles tomorrow and Sunday!

Treadmill...

The treadmill miles are building up. I just don't have it in me to go outside and run during the week unless I can sucker one of my friends to go do some trails, so this week I ran 3 nights on the treadmill for about 12.5 miles. Yesterday I cranked out a nice 16 miles, although not on trails as there was snow cover and I did not want to risk injury. I enjoyed the route in which I started from home, ran down Rock Creek to the GT waterfront, then headed up Wisconsin Ave to Friendship Heights and too Military Road home. I'll call it the 16-miler triangle. Today's run felt pretty good and I was able to get in just under 6 with at least half of them on trails. Another solid week.

Totals for the week:

Miles: 34.2
Time: 5:40

I thought trails were suppose to be easier on the body...

...or maybe it would not have been so tough on me if the ground was not frozen. I did almost 14 in Rock Creek on the trails Saturday and on Sunday, I was spent. I put off my Sunday run until the evening and was able to close out the weekend with 6 more miles. I was pretty beat. However, the most exciting news this week was the next day after Mark and I run, Mark's wife had their baby boy Alexander. Congrats Mark! By the way, the total elevation gain for yesterday's run was ~ 4,500 ft (not even HALF of the HAT Run!)

Totals for the week:

Miles: 29
Time: 5:11

Night Runs...

Such a nice time to run through Rock Creek at night under headlamp. Mark and I did just over 6 miles running the trails of RC. I'm too chicken, or maybe just too smart, to do the night runs alone I take advantage of it when I have someone to run with.

Recovery week

Just completed Recovery week with 8 miles yesterday (Happy New Year) and 6 miles today. Yesterday the run was exclusively on all trails in Rock Creek and practiced walking up the hills. Today was a treat as the temperature got into the 50's. Overall I feel pretty good and and the aches I was getting in my right shins seems to have gone away for the time being. It was a good call to reorganize the schedule to get a recovery in this week.

Totals for the week:

Miles: 24.2
Time: 3:58

So, what have I been doing since Florida IM?

I spent the most of the 2010 focusing on shorter distant tris including FinsWheelFeet sprint in May, DC Tri Sprint in June, Luray Sprint in August and Nations Tri Oly in September. Also in September I ran the Wilson Bridge Half Marathon and something just clicked with my running. It was the first run in ages where I just felt right, everything just flowed and it was the best feeling. Since then I threw the bike in storage and put away the swim suit and have been running since.

In October, I signed up for the Hat Run (50K) and been focusing on running. I did the Richmond Half Marathon in November which was great. It was a far cry from 2 years earlier when I did the Richmond Marathon and I was just fed up with running because of the crappy race I had. Also, doing Richmond Half brought back great memories being with my Dad last year when he completed his first marathon at 68. Truly inspiring! I conquered Tough Mudder in NJ the following week jumping in the frigid water, running through mud pits, climbing walls, ropes and running through fire. A very exciting and exhausting 13 miles!

My mileage has been ramping up within the last month or so having logged 22, 19, 29, 32 and 24 weekly miles. The 24 mile week was suppose to be 34 but I was feeling some pain in the shins so I adjusted the schedule to make that a recovery week. I often worry if I'm getting enough miles in but it's that balance of family, work and running. Sometimes I just can't get the miles in I want but am appreciative of the fact that I just keep going.

About me while training for Florida IM in Nov 2009:

I am now 41 years old, married and have a newborn son. I took the journey to my first Ironman 2 years ago and had an incredible experience. During my training for Coeur d'Alene, I renovated my house and got married to my beautiful wife. For the most part, I took off from tri's last year and started back up this year with Columbia and Eagleman and had a newborn son in between, I am ready to continue this journey to Florida IM in November. It will definitely be a challenge balancing my time with my wife, baby, training and work. I hope you enjoy by blog

Ironman blues...

Almost 3-weeks have past since that incredible emotional high of Ironman and the blues have begun. These days are filled with me wanting to go for a swim, bike or run but when it comes to the act of doing them, I lack the motivation to get started. I went back and forth on whether to do something as little as a turkey trot today but lacked the motivation to even sign up. As I write this I am thinking about a trail run once Carol wakes up, but I need the motivation to get started. Also, I have been trying to figure out what I am doing next year. I have no desire to do a marathon but have been leaning heavily on doing one to two half ironman's - but which ones and when? It's all kind of foggy right now.

These feelings are not new as I had similiar feelings after IM CDA. These feelings will eventually wear off and the motivation to get started will return. It's just going through the motions that sucks!! One thing I have been keeping up with are my crunches! I feel like I am a cruching maniac right now!! Pretty soon I'll have 6-pack abs but you won't be able to see them because I lacked the motivation to workout and my rock hard abs will be covered with a flabby gut!! LOL!!! I'm so dramatic!!

Have a great Thanksgiving All!!

2009 Florida IM Race Report

For anyone that says "I just don't have the time to workout," you are wrong. There is always time and the rewards are unimaginable. It is up to you to do it. I hope you enjoy...

First off, I have to say this was a really fun and very rewarding day. When I started this journey a year ago, I was very apprehensive from the day I signed up until the finish line today. I was very reluctant to sign up in Nov 08 because Carol was pregnant and I knew the majority of my training was going to be with an infant. I carried this guilty conscious with me from that day all the way to the starting line of trying to be there as much as possible to help Carol and more importantly not missing being with my son. It was definitely a juggling act! From the early swims, to the late night bikes barely able to stay awake, the Sunday long rides and the quick runs and get home. Looking back, I did more races this year, than ever before. From the trail races and half marathon to 3-oly’s, 2-half IM and Florida. It was my busiest year with training, racing, being a husband and being a dad and after Florida, this awesome race – it was worth it! It is always worth it for now I completed my second Ironman! Below is the conclusion to this journey.

Pre-Race – well I definitely did not get much sleep last night as I tossed and turned all night. Finally 4:30am showed up on the clock and I was up along with Carol and Thomas. So nice to see them here. Started hydrating with water and ate my pop-tarts and bagel with a little cream cheese. Took a shower and shaved – have to look nice on IM day! Around 5:30am dropped off my special needs bags and stocked my bike with fluids and put air in the tires and headed back to the room. At 6:15am put on the wetsuit and headed down to the beach sporting a pair of insulated socks! Note – our hotel was right at the swim start and transition area which was awesome. It made logistics so much easier!

At the Team Z tent on the beach, took some group pictures and off to the swim pen area. So here I am, standing on the beach with 2500 other athletes looking out at the water. I’m back, over 2-years later, just taking it all in. I did deep breathing, standing in place and said a few prayers. Breath to remember and embrace. The water was clear blue and wavy. You can just feel the intense energy of anticipation from the athletes – 140.6 miles begins in just a few minutes. That feeling inside of just pure adrenaline, feeling jacked up becoming more and more intense and then a deep breath and BOOM, the gun goes off.

Swim:
I have to say that this was my best swim EVER! This was the most contact I have had in a swim from getting kicked in the face quite a few times to someone grabbing my calf and getting knocked around – I kept calm through it all with a steady stroke. This time, I did not line up along the buoys at the start, but lined up closer to the right side. The skies were clear and blue just like the water. The water felt great, my stroke was smooth and I just plugged along at a nice steady pace. The further from shore we got, the bigger the swells became. I had to time when to site the buoys because at the bottom of the swell I would look up and just see water, but at the top of the swell it was a clear site to the buoy. When we made the first turn and swam into the sun – what a site of athletes swimming, water splashing, going into the swells; it was almost like a sepia picture, then the turn to shore. I just kept swimming nice and steady. The first loop I knocked out in 34.5 minutes – I was very pleased and went out for the second loop and experienced the same – stroke, reach, pull, glide, breath, over and over again. When I made my last turn into shore I just embraced that moment that it took me 2+ years to get back here and not sure when I’ll be back, I kept saying breath to remember and embrace and that it was I did. I exited the swim with a time of just under 1:12, 4.5 minutes faster than CDA – unreal!

In T1, wetsuit was stripped off and into the changing area and it was packed. I changed into my bike gear got suntan lotion put on, grabbed my bike and off on the bike (T1 - ~ 12min).

Bike:
WOW!!! I cannot believe I averaged 16.7 on the bike for 112 miles. Now that may not be fast for others but for me, it was a great pace and I was quite pleased! Aside from numb fingers and my body almost rejecting my nutrition the last hour+ of the ride, this was a great ride for me! So hear it goes…

I’ll break this up to each hour of the ride. My goal for the ride was to keep my heart rate in Z2 and maintain. I was still scared from the ride a month ago in which I bonked on the ride around mile 65. Any time I felt I was picking it up, I backed off because bonking at 65 miles with another 50+ to go would be pure misery today. First hour I felt pretty good. I was taking in my nutrition (a bottle of Infinite) every hour and also one endurlyte. I could feel it start to warm up so I grabbed a water bottle at the aid station and sprayed it on the back of my neck and felt a sharp burn. Apparently I missed a spot on my neck with bodyglide and the salt from the water with my wetsuit rubbed a nice burn on the back of my neck. OUCH. On a side note, the next day I saw a lot of athletes with hickeys on their necks – either they had a heck of a night celebrating or they had the same problem I did.

So, back to the bike – 1st hour felt good, slight breeze behind my back, riding along the beach, beautiful views and turn into mainland (17.6mph). 2nd hour, feeling good, at mile ~22 we turned East and headed into the wind, speed slowed down, heart rate increased (16.5mph). 3rd hour, still heading into the wind, groups of people passing me drafting off each other which is illegal – jerks! Pass Team Z signs on side of road “Zoe says bow wow” (15mph). 4th hour – started at mile 50 in special needs stop. I really needed this stop as I was getting tired heading into the wind. Ate a bag of chips, switched out my nutrition and off I went and turned, finally to head south and speed picks up with less effort. Bee lands on me, oh no not again! Good thing I got to him before he got to me like his buddies did twice this season! (18.1mph). 5th hour – Team Z cheering station passed twice was great and a well needed boost as I started to drag a little especially between miles 70 and 74 going right into the wind. Saw Paul Baker going the other direction and he yelled just a little longer, I must have not looked like crap for him to say that and then at 74, made the turnaround with the wind to my back, ahhhhhhh, so much better (16.4mph). 6th hour – started to have problems taking in nutrition, switched to Gatorade and water, stomach was feeling blah. Speed was good with wind at my back. Stopped at mile 90 aid station and went to bathroom and stretched. Having a hard time shifting gears as my pinky fingers were becoming numb (18.3mph). Last 43 minutes, with 10 miles to go I just did the countdown. I could not wait to get off the bike.

After getting off the bike, I entered T2 with a nice easy walk and just enjoyed those few minutes of being off that bike seat! Went into changing area and changed clothes enjoying the comfort of the chair. Headed out of T2 and saw Carol jumping up and down on the balcony cheering for me. So good to see her!

Run:
You know, I was quite pleased with the run. I went into training for this race emphasizing more bike workouts then run workouts knowing that I would run/walk the marathon and that’s exactly what I did. Some miles had more running then walking, others had more walking then running. I just knew to keep moving forward and do proper nutrition to not cramp up. One of these days I’m going to run the whole marathon during IM, but for today, it was all about moving forward any way possible.

I loved this run course and would come back again just to do the run. We ran through lots of neighborhoods, along the beach and through a park. My pace varied throughout between 10 and 16 minute miles. At different times I ran with Henry, Andy, Matt and Bryon; I saw other Z’ers out there – Carolyn, Kate, Maggie, Pete, Mark, Joanna, Roy, Brian, etc….. So nice to see so many people you know to continue and encourage you. Some memorable moments included ditching my fuel belt and water bottles around mile 6. The Infinite was not going to well and I was being weigh down, so I went back to basics and drank cola and chicken broth – that was what was going to get me through this marathon and it did.

The run was two loops and as I came in after the first loop we passed the Team Z tent – UNREAL! But no signs of Carol and Thomas. So back out for loop 2 and pace was both running and walking. The time we got to the park it was pitched black and I walked through most of the park with Matt and Andy. It was surreal, peaceful and I loved it. I was at peace with myself, just taking it all in. No other sounds, just footsteps. Then we get to the IM energy zone and I get a message on the board from Thomas saying “Get’er done Daddy”. That put a smile on my face even though I was the one who wrote the message a couple of days ago. : ) . Out of the park and heading back with 6 miles to go. Pace starts to pick up about 1-2 minutes faster than before.

I realize that I am running a little more now and feel pretty good. I get closer and closer, mile 23, mile 24, then pass mile 25, it is happening again, that feeling that emotion, 140.6 miles is about to come in, breath to remember and embrace, crowds are cheering louder and louder, hit the main road, see Carol with the baby and I was all smiles, it’s happening, make that turn, I start to choke up, there it is, the finish line, trying to take it all in, taking my time this time to run to the finish, the crowds, the cheers, chills running up my spine, tears welling up in my eyes, the finish line coming closer and close and then the sweet announcement “ From Washington DC, Jerry Ricciardi you are an Ironman!” I threw my hands up in the air with the biggest smile on me! I did it! And so, as soon as I crossed the finish line I did my little shuffle dance and enjoyed! This was an amazing race!!

Not only did I do it, I shaved off almost an hour from CDA. I was expecting to do a little better then CDA because Florida is flat, but not expecting to shave almost an hour off. This was a great day. Everything went the way I trained for even though I lacked the confidence in the days leading up the race, I need to remember to have faith in my training as it proved out today!

After the race, I celebrated with Carol and had a double cheeseburger prepared especially for me by Coach Ed, headed back to the room, showered and came back out to cheer on the remaining athletes in the stands. It was the best way to end this awesome day!!

Ironman eve

Got a good night sleep last night and woke up early, on my own. Met Mark, Roy, Linda, Joanna and Kate for our brick (15/30/15). For the swim, the water felt really good but it felt like a long time in between buoys. However, after I got started and warmed up, it seemed to go quickly. Still hard to believe that I am going to do 2.4 miles tomorrow plus a bike and run! After the swim, jumped on the bike and discovered my cadence was not working and turned out I was adjusting the wrong sensor. After the bike, went onto the run and ran with Roy. I felt very good on my feet and running with Roy was very helpful. To say the least I was felt very different about this race in completely unsure on how I was going to do. Roy helped me relax and no doubt I was very appreciative.

Once the swim was over, we dropped off our T1/T2 bags and racked the bikes. Then I went back to the room and just hung out and then left to get Carol and Thomas. So excited to see my family arrive safely!!! From there, we went to the Team Z dinner and took some group pictures. Definitely a different feel with the Team from 2-years ago. At CDA, the team felt more intimate and close, this time around, there were so many people I didn’t even know half of the athletes. Was the feel different because I wasn’t around as much for the group workouts or because things have changed? Not sure but I was glad to be there and had a good meal. It also helped me a lot that Carol and Thomas were there as well.

Days are dragging....

Woke up this morning to the sound of blowing wind. I have a beautiful view of the water and watched them set up the swim course. The sky is clear with the sun shining but just a little breezy right now. Starting to get flashbacks from CDA but know that it won’t be like that. Since I was feeling more ready today, : ), I checked in and received my Ironman gear. I also went shopping and bought some gear. Went to lunch with Mark and Sara to Hammerhead Fred’s and then went back to the room and started to get my gear together. I definitely felt more streamlined this year with respect to getting my gear bags ready. However, I still did bring a lot of crap down to Florida! For dinner, Mark, Sara, Brian and I went to Pineapple Willies.

I'm in Florida!

Today I arrived after an almost uneventful flight. Except!!! on the second flight this woman sits down next to me and whips at a mask and starts coughing! UNREAL! My paranoia just became my reality. She tried to engage in a conversation with me but I just didn't. I did not face her or look at her for the hour long flight. Then I heard other people hacking on the flightt as well. Man - if you got the flu - stay home, please!

So, got the car - check out my ride! Feeling pretty sporty with this car. Picked up my bike and gear from Tritransport - very convenient. I was going to pick up my packet but wanted to wait until I go with with some of my friends. Makes it more special when you are with others then by yourself. I'll go tomorrow. Went to Walmart and got all the baby gear and had dinner tonight with some team mates.

Race Week has begun!!!!!!

Wooooohooooo. Two more days of work then I'm off to Florida!!!!

Taper continues

Woke up this morning to a chilly and rainy day so decided to run on the treadmill instead. So, ran for about 5.5 miles at a nice easy pace. Then tonight swam for about 60 minutes and felt nice and relaxed in the water.

I found out yesterday one of my teammates, Paul, fell on the bike ride and is pretty banged up. He is suppose to do Ironman Florida and he's not sure if he will be able to do it. I hope he can do it. It just goes to show you that anything can happen and the hardest thing to do is to get to the starting line healthy. I hope I see Paul out there on Saturday!

Totals for the week:
Swim: 3.9 M
Bike: 30 M
Run: 5.34M
Total: 39.3M, 5:34 hours

P.S. - As taper week ends, I was talking to my father today and he was asking me about my workouts this week. Since he is now in taper for his marathon debut, he commented that my taper is his full week of workouts. I laughed and said no not really and then realized how what used to be a hard week of workouts for me, is really less then a typical week of training for me. : )