Leaning Tower YMCA Triathlon Race Recap

You never know until you try...so get out there and experience life.

First race of the season, and everything went off without a hitch. Perfect weather, great course, and a lot of fun.

The Leaning Tower.

Let's start from the top. Packet pickup was Friday and Saturday only (no race day pickup) which could be a hassle for some, but it seems like this is a pretty local race, so most people, including myself, took the short trip to get our race chips, numbers, and goodie bags. For a relativity small race the swag bag was nice. There was a long sleeve tech shirt, a bunch of energy bar samples, which I finished half on the drive home, and some energy and recovery drink mixes, along with a handful of discount coupons stores in the area. There was no line when I arrived on Friday, so I was in and out in 5 minutes. Well organized and seamless.

Transition ready !!

Race day would prove to be the same. The parking lot of the YMCA was closed for the race, but there was plenty of parking directly across the street at Target. The athletes transition area opened at 5am, but I rolled in around 5:40 and it looked like most of the others were getting there about the same time. There was no assigned spots in the transition area so it was first come, first served. Sometimes that means a cluster and fighting for space, but there was ample room for everyone. I set up my bike and run gear and headed in to the pool area to get my race number markered on. Again no waiting, right up and with numbers on my arm and leg it was go time.

Pool before the action started.

The swim starts were at 7am, and they started really close to on time, which I'm sure is no easy feat with so much going on and a lot people to coordinate with, but they pulled it off. The 450 meter swim was done in two differant pools by heats of 12 people starting with the fastest first. Everyone had to put their estimated time when filling out the race registration. The heats were well organized and moved pretty quick, but doing quick math, I realized that it would be about an hour until my heat. I took the time to walk around and limber up a bit and check out the calling card of the race, the Leaning Tower of Niles, which is directly out front of the YMCA. I even helped a couple take a picture in front of the tower who were just happening by and taking in the sites. After a bit of loosening up and relaxing I went in to take a few easy laps in the warm up pool (very nice to be able to warm up a bit). They swim director started to bump up racers into earlier heats that had open spots, so I jumped in one heat early. Then it is in the pool, wait for the whistle, and off we go.....

I start my swim a little to fast, my race plan was to take the first two laps easy then pick it up, but that is always easier said than done. I start to get into the groove toward the middle of the swim, and really turn up the final two laps. Then it's out of the pool and head to transition to hit the bike course. While I am getting set to bike, putting on my race number belt, helmet, water bottles, I am repeating my triathlon moto : smooth is fast, fast is smooth. Just keep moving, one thing to the next, don't rush. Before I know it I am on the bike and cruising my first lap of five to complete the 12 mile ride. The bike course is nice and flat, but it is hard to get much momentum because there are alot of turns being a loop course. There is a bit of wind on the back side of the loop and one rough stretch of road, but it isn't too bad and the laps fly by. You have to count your own laps, which doesn't sound that hard until you are pushing yourself hard and are out of breath. On my fifth and final lap I head in to the home stretch back to the transition area and notice that my mileage meter is reading 10.7 miles. I start to second guess that I had completed all the laps, so I slow down and contemplate turning around but I decide that I counted right and head in. I ask another athlete just getting off of his bike if the course was short, and he said as long as you are between 10 and 11 miles you are good to go. Feeling a bit better, I hitch up my bike, strap on my running shoes and hit the pavement.

Finish with a smile....always!!

The 5K run course is the first half of the bike loop and is an out-and-back loop, so by this time it is pretty familiar ground, just being through here 5 times. It does go by a bit slower on foot that speeding by on bike, but I focus on keeping my cadence quick, breathing deep, and staying loose and relaxed. The sun is starting pop out from behind the nicely overcast sky and heat up the course. My heart rate is starting to climb and I power on repeating my moto: smooth is fast, fast is smooth. Just stay relaxed, move the feet quick. loosen up the arms, keep moving. I hit the turn around and feel like it getting close, I am starting to hurt a little and am breathing heavy but I know that I can keep pushing for a bit longer.

The last running stretch of any triathlon is where you have to dig deep and remind yourself of why you are doing this in the first place. It is normally at this point of the race that I will laugh a bit to myself and think, "what the hell am I doing, why push so hard, it would be so easy to just sit down and rest, this is crazy". Then I will smile and push a little harder, just to be a bit crazy and really for no other reason than: why not. In the home stretch of a race I try to save a kick to finish hard and it is always nice to have some racers ahead of you to try to catch up to and pass, but as I round the final long strait away the next closest racer is about 1/4 mile in front of me, so I put my head down and start to pass imaginary racers and dig deep into my lungs to find every bit of oxygen that I can muster to sprint to the finish line....

Finisher's medal, tech shirt, and race number.

The finish was well stocked with plenty of food and drinks and even some Starbucks coffee (nice touch). After some water and a banana, I check my race time, which was posted very quick, and was surprised to see my finish of 1:02. This was good enough for 26th overall, and 4th in my age group! I am excited to get back into the pool and work my swim to be more competitive for the next race. This race was great fun, very well organized, and I can see myself making this one a yearly test. Thanks to all the organizers and volunteers for a fantastic race and day!!

Happy Finisher!

Race Week

Success is in the preparation, so prepare to be successful.

This weekend is my first race of the season. Although it doesn't really feel like racing season still being so cold and gloomy, but this week looks like we are taking a change toward summer. I am excited to get out on the race course and test my fitness and sharpen up my race skills. Usually the first race of the season is an eye opener for me, pointing out my weaknesses and putting me right where I need to be... ready to work harder and get better for the next race. There is something to be learned in every situation if you know where to look. Normally it is very easy to see the lessons in a race. The differences in fitness and technique are magnified during a competition  and you can really see where you can improve in the future.

Nice scene from a run to Montrose Beach.

I still have a few workouts this week, but the duration is going down, and they are all more race specific, so I am looking forward to a little bit of a break this week to rest up for race day. I was a little disappointed when I saw there was no race day packet pickup, of course right after I finished signing up, but I guess it will be nice to check out the route to the start and the race course before the race. It does take a little stress out of the game to know exactly where you are going and what to expect come race day. It is in the unknowns where mistakes are made.

Time to hit the pool to keep honing the swimming skills for what should be a fantastic race season!!

Check in next week for a review of the Niles YMCA Leaning Tower Triathlon.

Back to the basics

It's not how long or hard you train, it's that you always do your very best at that moment.

The last two weeks have been a blur. It is hard to stay focused on the little things in your life when there is so much going on around the world that make you feel like your day to day worries and concerns are pretty insignificant. The big picture sometimes puts everything in perspective and makes one feel grateful for everything that we take for granted everyday.

A little spring treat

The one thing that always makes me focus and get to a positive place in my life is training. There is something comforting about having a training plan and doing your best to prepare for your goals and building yourself up physically and mentally. I really feel that our main purpose in life is to become the best humans that we can. One of the best ways that I have found to move in that direction is to challenge yourself and grow out of those challenges. You become stronger, more focused, more efficient, less stressed, and get better at knowing who you really are, and what you want in life. If you get a good hold on those last two, nothing can stop you from being successful.

Turn around point of long bike ride

My triathlon training is in full effect, with a full schedule of swims, bike rides, runs, and cross training. Pair that up with a full fitness class teaching schedule and martial arts training and I am one busy guy. You know what.....I wouldn't have it any other way. Sure some days are pretty tough and it's hard to get out the door for some hill sprints or fast pool laps, but I always feel better afterwards. The body is very resilient and you start to find out that the biggest hurdle is in you mind. Once you dig deep and find that place in your mind where you believe that you can do it, you are already there!! You just can't let your mind defeat you (excuses) before you have even started.

Choose your path

Running means a lot of different things to different people, but the common ground is that it satisfies a deep desire to move and be happy.

Congrats to all the runners today enjoying the Shamrock Shuffle. It couldn't have been a more perfect day to kick off the running and training season in Chicago. I did not run the race myself, but I did get out on the lakefront to enjoy my own season kick start. Today's goal was very simple. Just enjoy the run. I pulled back to a very comfortable pace, and once set in cruise control, took in all the sights and sounds going on around me. The warm sun beating down on my face. The birds chirping and flitting around caring for their young. The kids with their parents at the park, screaming with joy on the swing-sets. The elderly couple walking hand in hand, drinking coffee, and enjoying the lake scenery.

The Lucky Dragon greets me on every run.

Each day offers us a new and completely different perspective if we are willing to see it. It is easy to feel bored in your daily routine, thinking that each day is a copy of the last. It is hard to wake up each day with new eyes to see the world, the newest and best version of your self that has yet to come.

Sand, wind, sky, and water.

It's time for you to get out there and see something new, or better yet, see something in a new way.
Always run with a smile.

Springy Spring

It's starting to feel like we have turned the corner and are headed to some beautiful weather. I am completely ready to pack up a few layers of clothing and enjoy running out the door without full body coverage. This mild temperature the last few days enticed me to head out for a nice long bike ride and a quality long run, and while out on my adventures I decided to take some photos to celebrate the start of spring and enter the weekly photo challenge by magmilerunner. This weeks theme: Signs of spring.

I couldn't narrow it done to one picture, so here are a few taken on my bike ride.

Montrose Harbor. Someone lost a chair.

Beach anyone?

Cool pic of the sunset.

Easter morning run. The lakefront path was jamming this morning. Lot's of people getting the season started right and heading out for some running and biking and a few Easter egg hunts. The sun was out greeting everyone with some spring warmth.

One of the many Easter morning runners.

Find Zen Through Running | Runner's World

Find Zen Through Running | Runner's World

This is a fantastic article. I think anyone who has done some long runs can relate to finding this inner concentration that puts you in touch with yourself on a deeper level and the world around you. This is why I run and never find it boring. Each run is a chance to understand myself better and connect with nature. Run with a smile, always!!

Listen to your Body

The best teacher you have is yourself. You have a lot to learn just by listening to your body.

This time of year it makes me happy to see more and more runners heading outdoors to work up a sweat running a few miles. It is something almost anyone can do, is not very expensive to get started, and you see big improvements very quickly after some consistent training. The one thing that is alarming to me is the frequency of injuries, especially overuse injuries, that I hear about on a daily basis. It seems to me that most people think that it is just part of the running program. Stick it out through the pain and it will get better over time. This type of thinking is very dangerous. Anytime you are experiencing pain, it is the sign that something is wrong or out of balance, and that takes us right into the topic today. Listen to your body.

One of the most useful skills that my years of martial arts training has provided is body awareness. This "listening to the body" has crept over into all aspects of my life, especially my running and triathlon training, and this important skill can be used by everyone. Runners, who are consistently challenging themselves and taxing their body's, will benefit greatly from even a little bit of awareness.
This awareness is the first step to becoming the best runner, and person you can, and being able to enjoy you fitness for years to come.



You can't train if you are injured..

We are going to break this down into three sections: 1)Body Feel, 2)Smart Training, 3)Active Recovery.

Body Feel
First up is body feel. Seems simple enough. If something hurts or is feeling off, stop whatever is causing the pain. It is not always that simple, as any runner or athlete will tell you. We have all experienced some level of discomfort while training and it takes awhile to know what is just body soreness, or training induced pain, and what is the more serious overuse or injury pain. Both types should be treated carefully and with serious pain you should stop training until you figure out what is causing the pain and have a plan in place to remedy the injury. For most novice runners, your goal should be pain free training. All throughout your runs, you should be keeping tabs on what is feeling good and what is feeling off. Mentally check your body. Feet, calves, knees, quads, hamstrings, hips, back, stomach, shoulders, chest, and neck. Make a note of anything that is consistently tight, sore, or painful. Don't ignore the pain! This is a message from your body: Something is off with your form or you have some overactive or under-active muscles, or both. What you do with this information is what separates a smart runner with an injured runner.

Couple of pics from yesterday's bike ride.

Smart Training
Once you start to get the hang of listening to your body, you will be en gauged mentally on every run and constantly taking notes on how you feel. The next step is also simple. Run only what feels good for you. If the knees gets tight at 4 miles every run, keep it under 4 miles. Who cares if your program says 5. What is smarter? Your body, or the program you printed out of a running book? I think this is where a lot of people get tripped up. Us runners are a competitive bunch, and we like to push ourselves and reach goals that we once thought  were unattainable, which is fantastic, but remember, you can't train if you are injured. So what is better, a few more miles this week and no training for months because of an injury, or a few less and a body that keeps on giving for years to come. I think the answer is simple but not everyone chooses the same. Training programs are great at keeping you motivated and consistent, but at the end of the day, it is just a piece of paper with numbers on it, so if you are hurting yourself just to get X amount of miles this week, or X amount of races this year, you need to ask yourself why you are running in the first place. My personal reason has always been to be a healthier and stronger person which means no time on the sidelines.

Active Recovery
So we are running smart and utilizing our body feel, but still have some aches and pains. Time for some active recovery. I'm surprised by how many runners I know that follow strict running programs, complete with hill sprints, track workouts, endurance runs, and cross training, and then I will ask about their recovery and stretching program and will get the same answer. "I try to stretch as much as I can", or a similar answer. It is no secret that running puts enormous stresses on the body, so without a proper recovery program, those stresses will add up overtime to become injuries. The workout is only half of the equation. Rest and recovery are the second half. You need to take time to stretch thoroughly after your workouts. Buy a foam roller and learn how to use it! The foam roller is great at getting a deep stretch/massage in the muscle groups that you can't stretch very well. ie low back, hips, glutes, IT band. Work your trouble spots on a daily basis and you will see a difference. Hydration and nutrition also play an important role in you recoveries. The more intense your training program gets the more focused your recovery program should be. If you feel like you aren't recovering very well from your workouts, you probably need more focus on either your stretching, hydration/nutrition, rest/sleep, or a combination of all of these.

Here is a good video to get you started with your foam roller:

Runners World Foam Roller Video

A little smart training will go a long way. Be kind to yourself and your body and you will be repaid with a lifetime of enjoying your fitness, and running injury free!!

Eating for life

Eat well and live well. Good food is the basis for a good life.

I strive each day to fuel my body with the best food that I can. I don't always succeed. I have a monster of a sweet tooth that has me reaching for chocolate, candy, and over sweetened "energy bars" to satisfy the cravings. There is one way to beat the sweet monster, and that is eating more fruits and vegetables. Easier said that done. The prepackaged fruit and veggie bowls at the convenience or grocery store are pretty expensive compared to the less healthy options, so I have taken to making my own at home. Here's what I did:

Healthy snack ready!

I purchased some small reusable ziplock screw top containers that are leak proof to start.

Fruit bowl
-Green seedless grapes
-Strawberrys (sliced)
-Raspberrys

Rinse everything, of course, and put a half paper towel in bottom of container to soak up any excess moisture, and there you go!

Veggie bowl
-Grape tomatoes
-Pea pods
-Baby carrots
-Radish (sliced)

Again, a good rinse and paper towel in place and you have yourself a great snack on the go.

Looks good enough to eat.

If you want to spice it up a bit, enjoy your veggie bowl with some hummus and your fruit bowl with a serving of greek yogurt. Feel free to add you own favorite fruits and veggies!!

What's your favorite healthy snack?

Lucky Run

I feel lucky every time that I run. Health is the true wealth, so get out there and get wealthy!

Patch O' Lucky Clovers

Happy St. Patricks Day! What a difference a year makes. I won't go into great detail about the weather, but last year on this day I was running at the lake front, past Ohio St. beach, and it was full of revilers drinking and being merry and soaking up the 70 degree sun. This year is a bit more what you would expect for this time of year, 30's and windy with a bit of snow left on the ground. The sun was shining bright today which was a nice plus. I didn't make it to Ohio St. beach, but I am guessing that it looked very similar to Foster St. beach today. Empty.

Foster St Beach

It felt really good to get some miles done in the sun, and towards the end of my run I saw the first sail boats of the season cutting through Belmont Harbor. With the birds chirping and the sailboats smoothing out the water today, I am longing for some warmer spring weather to begin thawing out this frozen city.

First spring sailboats!

I've been pondering what races that I would like to do this year, and so far I know that I for sure want to do an Olympic triathlon, a 10K, and a road marathon. Secondly, I would like to do my hometown sprint triathlon, and maybe a half marathon. I haven't gotten as far as actually picking out races or putting together a schedule. All in due time.

Base Miles

I'm not the fastest, but I'm getting faster. I'm not the strongest, but I'm getting stronger. I don't run the  furthest, but I'm running further. I'm trying to enjoy each mile as they come.

The garmin is ready.

My garmin watch has made its first appearances of the year, and that can only mean one thing: it is time to start getting my base miles in for this season. Don't get me wrong, I have been running pretty consistently for the last few months, but I have kept all my runs "by feel". That means that I just run without a solid plan of how far to run or how fast that I'm going. Getting back to enjoying the experience of running. As we all know, sometime it can be a chore to follow a training program, so I always take time to pull back a bit and just let my feet take me where they want to go. The winter is a good time to take off the technology and soak in the feeling of a quality run.

Brisk morning equals a nice hot bowl of oatmeal with raisins and a banana, and then layer up the gear and head out to the lakefront. The wind was a bit chilly, but the sun was shining bright, so anytime that I was not in the breeze, I was breaking a bit of a sweat. There is still some snow on the ground, but the sunshine is making me long for some nice cool spring runs. Soon enough.

Brisk morning at the lake.

You're Crazy!!

I hear this a lot this time of year. It's usually right after someone finds out that I ride my bike all year round. Yes, even in the snow. It can be more of a challenge riding in rough weather, but as long as you are prepared it is not to bad. I wanted to make this post of the necessities of winter riding for those who are thinking about taking it up or those who are just curious. The gear is essential and here is a list of what is needed:

>Water-proof pants. These are used year round, so light ones are fine. Another layer goes underneath in cold weather.
>Rain Jacket. Again, layers go underneath, so light is fine.
>Hat. Something that covers your ears and will fit nicely under your helmet.
>Gloves. I have two pair. Light ones that are good to about 40degrees, and some nice snowboarding mittens for colder. I have tried many different gloves, and mittens are the only thing that really keep your hands warm in the bitter cold and wind. It's worth the trade of being a bit awkward with the brake grip.
>Goggles. Ski goggles work great to not only keep the rain and snow out of your eyes, but keep your face warm.
>Helmet. Come on, you are on your bike in the city in the snow. Protect the brain.
>Water-proof boots/shoes. Wet feet equals cold feet. Keep them dry.

These are all of what you need to get you where you are going comfortably. Here are a few other items that will help you ride safe.
>Bike lights. At least one in front and one in back. They are pretty cheap now, so get some.
>Wide/studded tires. If you have a road bike with slick tires, you can find some with tread to help with traction.
>Good brakes. Most brakes don't work as well in wet/snowy weather, so decent or new brakes will keep you safe.

So get out there and have some fun in the snow!! It's not as tough as you would think.

Building your Perfect Training Plan. Part 2

So far we have decided on a race, figured out a basic training regiment, and calculated our long run distance build up for our training plan. The next step is to get more specific about the rest of our training runs to fill out the program. This is where you have to look at your personal schedule and see how much time you can realistically dedicate to your training program. Can you only run two times per week? Three? Are some weeks busier than others? Take time to study your schedule and see what is going to work best for you. If you just tell yourself "I'm going to run every Monday, Wednesday, and Saturday" that is fine if you can get it done, but what happens when you are traveling, or busier at work, or are attending a soccer game. Life has a way of getting in the way of our plans. The best thing to do is try to plan around the things that you can and then adjust for the rest.

For the sake of our example, let's say we will have time for one additional run per week for the first three weeks then two more for the remainder of the program. The additional runs will be shorter than our weekly long run and should be at a distance you are already comfortable with. Here is a breakdown of our example schedule filled out with our new run distances.

Week             Long run             Run 1             Run 2
 1                   3.1 mi                 2 mi
 2                   3.5 mi                 2 mi
 3                   3.9 mi                 2.5 mi
 4                   4.3 mi                 2 mi               2 mi
 5                   4.8 mi                 2.5 mi            2 mi
 6                   5.4 mi                 3 mi               2 mi
 7                   6 mi                   3 mi               2.5 mi
 8          Race Week                  3 mi               2 mi 

As you can see the distances are slowly increased with many of the additional runs at the same distance. The reason for this is consistency  When we are focused on increasing distance, the long run for the week is the most important, with the added runs keeping us in running form and ready for the next long run. These shorter runs are also a good opportunity to start adding speed work to increase your cardiovascular fitness and train those legs to go faster than you every though possible.

Building your Perfect Training Plan

The first step to building a good training plan starts with selecting a race that you are going to train for, or your end goal if it is not a race. Once the end point is pinned down, the next step is to break your workload down into manageable chucks. This is where you have to be realistic with your abilities and your schedule. Lets say for example you are setting your sights on a 10K  (6.2 miles) race and can train 2-3 time per week. In order to build up your distance at a safe and comfortable level, the general rule is to progress 10% more distance per week for your training program. This is where you will get the duration of your program. Take your longest run before your race and work backwards to where your current fitness is. It would look like this.

  -Race week
  -Longest run before race (example 6 mi)
  -10% less (5.4 mi)
  -10% less (4.8 mi)
  -10% less (4.3 mi)
  -10% less (3.9 mi)
  -10% less (3.5 mi)
  -10% less (3.1 mi)

Keep stepping down until you reach your current running level. For the example we will say that 3 miles is your current run a couple times a week. That gives us an eight week training program to follow. Once the long runs are filled in on your schedule, you can next add some shorter runs to each week that fit your schedule.

Stay tuned for the next installation of Building your Perfect Training Plan.

Winter Blues

Hey Runners. I know most of us keep the shoes in the closet when the temperature dips down and wind is howling in Chicago. With this winter up and down, I know that I'm not the only one getting itchy to get the spring season started. Some of this years biggest and most popular runs go on sale pretty soon, so it is not too early to at least start thinking about your goals for this year. Is this the year you do a marathon or triathlon? How about just dedicating yourself to more exercise for health and overall fitness. I have found that running can help people in all different places in life achieve a wide variety of goals, but the one important thing that you need to succeed is consistency. Once you have decided to sign up for a race or just get better at running, the next step is to get a plan in place to keep you moving in the right direction. A solid plan is the key to keeping you running consistently and building your fitness safely. It is never too early to get your season plan in place, because as soon as the weather breaks you will be ready to lace up and hit the streets.
Stay tuned for the top tips to building the perfect training plan.