A Hint of the Chill to Come

It was 54° for this morning's walk of the dog; the running shorts and tank top I had on were hardly appropriate!  I'm sure it will warm up throughout the day and I know we are (hopefully) still many weeks away from the real cold setting in, but I can't help think about the looming winter.  

This will be my third winter since I moved back to New York and I am no more excited than I was for the other two. Maintaining my training is made exponentially harder by the cold temperatures and short days. Waking up at 5:00am is hard enough when it's nice out but sometimes your body just says "no" when it's cold. 

Weather aside, I'm working on developing a plan/strategy for the winter that will further fortify my foundation for when Mont Tremblant training formally begins in late February.  I am committed to working on my weakest link: swimming (specifically my form). I also plan to focus on increasing my cycling power.  To accomplish these two goals I'm considering both joining a Masters swim group (though I'm no aquatic Master myself) and trying the Sufferfest indoor cycling DVDs which I've heard great things about. 

For now I'll just enjoy the remainder of summer and the cooler temps of fall. Though the weather may soon put the kibosh on swimming and cycling, this time of year helps produce some of the best run results (see: Marathon Performance and Temperature).  I am signed up for next week's Cow Harbor 10K and plan to round out my season with a few more running races.  I've yet to run a standalone 10K nor have I raced a 5K with an actual goal; this fall - in a 5K yet to be chosen - I will be aiming to run sub 20 minutes (a far cry from my first 30+ minute 5K several years ago.

Abandon Ship

It was one of those situations where you hope you can motivate one another.  One where you tell the other guy to buck up and quit being a baby. Instead we took one look, then another, and then nodded in agreement that there would be no Open Water Swim today.

It was a complete violation of Rule #5 (geared towards cycling but applicable nonetheless) but I'm not (totally) ashamed. Sure, it was the easy way out and definitely not the Iron-way but I'm going to pull the safety card on this one.  The morning wasn't a total loss as the OWS was replaced by a pool swim; there will be many more chances to swim outside.

Familiar Feeling

After a full day which included a dip (I can't even call it a swim) in the open water, a "get the wood out" run (as Coach Tom used to say), and a celebration for my mother's upcoming retirement, I'm all packed for my first race of the season.  What should likely be routine by now still makes me both a bit giddy and nervous.  Perhaps part of the emotional surge is related to the fact that for a couple of days - just a few months ago - I wasn't quite sure what would become of my future in triathlon.  Now, mostly healed up, I am back on the horse and ready to race Great South Bay.

I'm not exactly sure what my expectations are for the race other than that I want to have a good time and stay safe.  Of course that doesn't mean that I won't give it what I've got but I'll try to keep a glimpse on the big picture that is my entire tri-season.  In  any case, tomorrow will be an eventful day and I'm looking forward to racing with my fellow Timberman-and-woman: J$ (aka Red Rocket) and Dru (Pink Panther).

As the buzz of the day continues to wear off, it is officially time to put down the pen and pad and get some rest.  I'm crashing at my buddy's place tonight to make things easier for the morning and I'm looking forward to having some company for my pre-race morning routine.  Until tomorrow...

Here's a Wild Idea

Now that I am back into the full training mix and the lingering reminders of my shoulder injury are fading, it's time to get racing.  Continuing the trend of signing up for races close to the race event last week my buddy and I signed up for the Great South Bay sprint triathlon.  I'm excited and a bit nervous for my first race (not including a 10-mile winter run) since Arizona; temperatures in the northeast have remained mild and last week was downright cold.  Saturday I'm planning my first OWS of the season and based on the reports of others who have swam recently I am bracing myself for the cold.   

I'm looking towards Sunday's race as if it is just another training day and in fact after the event my Timberman crew and I will be heading out for our weekly long ride.  The 10-mile bike of the sprint is not enough to replace the weekly long ride that is part of our Timberman training plan.  As if that's not enough activity for one day we aren't stopping there: at night we will head to the Belmont Racetrack for the Belmont Stakes 5K for Prostate Cancer.  

The day should be one to remember but more than anything I am just glad to be back to my old self again.  I feel so much more complete now that I am back in training and I'm glad to have a couple of great training partners heading into the tri season.  Let's get it on.

Green Light

This week I had a follow-up with the Good Doc to check in on my surgically repaired clavicle. Due to some business travel I had pushed back my appointment a few times and hadn't yet been able to start physical therapy. Despite the lack of formal therapy, over the last few weeks I gradually increased the usage of my right side and relied on my body to tell me when it was too much.  It's been some time since I've felt pain in the shoulder; at this point I am only dealing with some residual tightness, soreness after hard workouts, and a bit of atrophy from non-use.

With the solid progression in my recovery I had a hunch about what the Doc would say.  When I wanted to begin therapy shortly after my surgery, he suggested that it would be a waste at that time.  I knew he'd say the same when he checked me out.  My visit was a success and I now have the Dr. approved "all clear" to do anything!

As I've been through my entire recovery I will of course be smart about easing my way back into things - no 2,500 yard pool workouts just yet.  I'll begin training with resistance bands to increase my strength and flexibility and I can't wait to take my first spin on a real bike this weekend!  I don't doubt that the increased impact of the rubber meeting the road may be at first uncomfortable but oddly I'm looking forward to the soreness that will follow but I'll continue my post workout icing regimen and do everything I can to speed up the rest of the healing.

Though swimming was always my least favorite discipline I have literally dreamed of getting back in the pool.  I suppose sometimes it takes losing something to know how important it is to you.  Of the three sports swimming is likely where I will have suffered the biggest setback but the good news is that I wasn't very good to begin with.  Not having much room to go down, I'm looking towards the bright side of focusing on my stroke as I make my way back into the water.

WIth spring entering full bloom, there's no better time to be released into the wild.  Timberman is less than 4 months away and though I've adjusted my goals for the race it's full speed ahead into my training now.

Deja Vu All Over Again

As a result of my brief self-imposed post-Ironman moratorium on heavy workouts, the dreadful - says a recovering Floridian - winter, and the involuntary recovery from my surgery, it's been months since I've hit the track. This morning, accompanied by my fellow Timberman trainee and the emerging light of daybreak we ran intervals at the SUNY Farmingdale track.

Despite not having done one of these workouts in awhile, waking up at the crack of dawn - putting some homemade beef jerky in the dehydrator - and lacing up my racing flats for a near-vomit-inducing workout, was just as invigorating as I remembered it being. By no means was our workout the most challenging but the 30s x 30s interval did fill me with a bit of nostalgia. This workout was one of the first intervals workouts that I completed when I started training for real.  Today, though I was quite a ways from the ocean it seemed as if I could almost smell the salty sea air, just as I did that first time on Miami's Brickell Key.

This morning's session left me feeling energized and ready to take on the day; throughout my work day I was focused and my mind was as sharp as its been in quite some time.

I'm so glad to be back and am looking forward to sinking my teeth (umm...legs) into triathlon season.

Fall Back, Spring Ahead

It feels like forever but it's been only two months since my snowboarding SNAFU and just more than that since my surgery.  By all accounts my shoulder is healing well and the Doc is pleased with my progress.  My x-rays point to proper healing of the bone and the only physical reminder I’m left with is a clean red scar which fades a bit more each day.

A few weeks ago I was given clearance to ease into activity and to say I’ve missed it is an understatement.  Not being able to exercise (or do pretty much any normal activity) was agonizing.  I’m still likely at least a few weeks away from swimming but I’ve begun running with mild-regularity and I’m spinning a couple of times a week.  Hopefully when I see the Doc next week I’ll be given the green light to ride a real bike soon (and I just got my script for physical therapy).  When I’m running, or riding (in place), my shoulder hardly feels different but there's no doubt I experience mild soreness afterwards.  I’ve been diligent about post-workout icing and am also cautious (maybe to the point of nervous) during my activities.

A few months ago I laid out my plans for this year’s triathlon season and it’s with regret that I know I have to scratch some of the schedule I envisioned and reassess my aspirations.  Timberman will continue to be my “A” race and the good Doc has been confident from day one that there’s no good reason I won’t be able to race in New Hampshire. 

Based on the fitness gains I had made in the early part of my training and racing I had set lofty goals for this season and its races.  I know that my injury and (semi)recovery was short in the grand scheme of things but it was much more of a setback than I had expected.  My fitness loss (albeit I admit some of it is mental) is noticeable and I’ve begun working hard to get back in shape; it’s amazing what weeks of inactivity, pain killers, and beer will do to a triathlete.

During the first few workouts after I turned the post-op corner I felt like I was simply going through the motions, but lately I am starting to feel the fire again.  I’ve been increasing my intensity and as a result my energy level is rising as well.  I know that as I keep training my broken collarbone will continue to fade in the rearview mirror and I’ll focus my gaze on the obstacles in front of me, rather than behind.  I can’t wait to start therapy next week and experience the soreness associated with rebuilding muscle and recovering my previous range of motion.

Though my first few runs were less than confidence inspiring (and hard to swallow) I know that I have nowhere to go but up.  As the lingering winter begins to fade, spring is finally upon us (sort of). I look forward to joining the bloom and blossom of the flora and coming to life in the emerging season.

Planning Ahead

Now that my 2012 race season has come to a close it's time to start thinking about the gameplan for 2013.  Though I had company during some of my workouts this past season (and had the Miami Tri Locos alongside me in spirit), on the whole I trained on my own. 2013 will be a different story.

A couple of nights ago my buddy and I huddled up to plan out our race season.  It was a long process, full of lots of distractions and sidebars, but in the end we have a decently laid out schedule for the year ahead.  I was initially unimpressed with the race selection, but once we expanded our searching off of Long Island and into a larger area we had more than enough options. Our race planning session was an exercise in balance; among the factors were race scheduling, distances, locations, courses, and last but not least race fees.  With our Timberman 70.3 registrations on the books (and designated as the year's "A"' race) our goal was to fill in the season with variety of other races both triathlons and other types events.

Next up is a 10-mile race in January and then our next event will likely be the Prospect Park duathlon (in Brooklyn) in March.  Now it's time to start saving up for the race fees!

Locoman 70.3

The past few weeks have been filled with lots of hours training (and plenty more at work).  I've complete my longest workouts of my Ironman training (and my life): two 100+ mile rides (1 with my Uncle), a handful more that were 90+, swims over 2 miles, and several 15+ mile runs including a near 21-miler. 

Through the peak of my training I've stayed strong both physically and mentally but I suspect few make it through this kind of training volume without any minor discomfort. The challenge is identifying the difference between injury and normal wear and tear; my body is looking forward to the taper and I'm confident that come November 18 I'll be ready to bring it to Arizona.

Before I can get tapering I've got one more hurdle to clear.  Tomorrow I'll tackle my second 1/2 Ironman; I'll be racing solo in New York, but 1100 miles away will be ten of the Miami Tri Locos joining me in the two-state inaugural Locoman 70.3.  The Locoman is our homegrown, $0 race fee, half-ironman. 

I'll begin my day with a 1.2 mile dip in the edge of the Long Island Sound, continue a 4-loop (to avoid traffic lights) bike course, and concluded with a 2-loop run.  Transition area will be based in the beach parking lot where I will create my own aid/refueling station.  The loops will allow me to swing through transition for additional hydration or nutrition.  The race course I've laid out is pretty scenic but it's got a few serious hills and a handful of small rollers.  Over the 56-mile ride I suspect I'll cover somewhere between 2-3K feet of elevation (my Garmin will be the judge of that) which is totally different than what I'll encounter in Arizona. 

It's been almost a full-year since my first 1/2 Iron and there's no doubt I am a much stronger athlete than I was when I took on Miami 70.3.  I've put in a lot of hard work to make it to this point and tomorrow will be a good test of where I stand.  I'm doing everything I can to simulate race conditions including my pre-race meal and preparation.  I'll treat the morning as a race morning with an early wake-up and typically race-day breakfast.  That said, it's time for some rest so I can race hard tomorrow.

I know it's going to be lonely out there tomorrow but I'll channel the strength I've built up in the last year and think of my fellow Locos down south.  I know that Locoman 70.3 will serve me well in Arizona.

Who Am I?

Son. Husband. Grandson. Brother. Brother-in-law. Cousin. Uncle.  Nephew. Friend. Coworker.  Triathlete. Tri Loco.

Five weeks from today, I'll hear Mike Reilly say:  Andrew Zitofsky, you are an IRONMAN!

There are times I struggle with the fact that triathlon and being a triathlete have become such a big part of my identity. More often though I am proud of what the sport has helped me accomplish both physically and mentally.  Triathlon has helped me shed about 20lbs and I am undoubtedly in the best shape of my life.  I have more energy than ever (even after most long workouts) and I feel like my motor is always running.  Mentally triathlon has helped increase my focus and provided me with a level of discipline I've never had before.  The discipline was born from staying on track with my training, but it's spilled over into the rest of my life as well.  At work I am more organized and on top of things than I can ever remember being.  Triathlon has truly made me a better all around person.

There's a lot of time for soul searching when you are out training for hours on end (many of them alone).  Five years ago I don't think I could have handled all the solo hours; though I can't deny that sometimes it gets lonely out there, I generally find myself to be pretty good company.  My training gives me a lot of time to think (about anything and everything) and I've become increasingly productive during my long workouts.  Of course I focus on the goal of each workout but I also take the time to be mindful about other aspects of my life. 

Triathlon also brings me a tremendous sense of pride and accomplishment.  Whether it's crossing a finish line or simply completing a hard workout, I've accomplished something that day.  Even if I struggled through my run, fought every pedal cycle on a ride, or labored through each stroke in the water, I didn't quit.  Triathlon has taught me that the only limits we have are those which we place on ourselves.

 I'm grateful to be a triathlete and look forward to being able to call myself an Ironman.

Thorn Bushes Have Roses: A New PR

"We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses."
-Abraham Lincoln

Fitting in my longer runs and rides has grown increasingly challenging as temperatures have dropped and daylight hours have shortened. In turn, on occasion I've had to push the limits of early awakening. Throughout the course of my Ironman Arizona training I've begun workouts at some ungodly hours, but today takes the cake.

I woke up at 4:30am, was out of the house by 4:45, and departed the LA Fitness parking lot for a 2hr 30min run at 5:10am. The morning was off without a hitch until the rain began. It was by no means a Florida rain but it was just enough (and just early enough in my run) to make me not want to go on if I didn't have to.

To make the most of the morning, I headed back to the gym and had a great stretching/yoga session (a part of my training which is sorely neglected). I wish I'd been able to complete my run and not have to do it this evening or tomorrow, but I'm glad the morning wasn't a waste.

Now I'm off to work for an early start to the day. Another bonus to the change in plans is that getting in before most others gives me some quiet time to get things done before it gets busy.

They Said It Would Happen (But I Didn't Believe Them)

I remember awhile back talking to some Locos about workout duration and one in particular (who shall remain nameless) scoffed at talk of any bike ride 1 hour or less. In my mind an hour ride is still exercise and though I was assured that the time would come when I'd feel similarly, I found it hard to believe that there'd be a time when I too would dismiss short workouts.  

It's not too long ago that running for 30 minutes straight or biking more than 1.5 hours was a big deal. How quickly things have changed. As I made the transition from budding triathlete to an aspiring Ironman finisher my workouts have become both more frequent and more significant (in intensity and duration). In turn, I have become so much fitter and stronger and my perception of what's considered a daunting workout (or race distance) has shifted significantly.  I'm grateful for where I've come as a triathlete and for those who've helped shepherd me along the way.  I say all this to qualify what comes next and hopefully prevent myself from sounding snobby or elitist.

As last weekend approached and I checked my workout schedule I was surprised to see Sunday's typical long ride replaced by a shorter than expected one. Of course the logic in our overall training make sense (in Coach I trust); last week we had the longest ride yet and Saturday's run was 2 hours and 20 minutes (I ran just short of 16 miles). Nonetheless, when I saw Sunday's brick workout on the schedule (a 2.5 hour ride followed by a 20 minute run) I actually thought to myself that I was in for an easy day of training.  Almost 3 hours of training is by no means a walk in the park, it was just less that I had been training on most Sundays.  On the heels of Saturday's run the workout was still challenging and I totally understand why we didn't have a 5 hour ride planned instead.

I've got a few more weeks of increasingly challenging workouts before things begin to taper for the big day.  I'll do my best not to look past any workout (no matter the length) because you never know how you're going to feel on a given day. 

A Brush with Disaster

By now I know that I am a quick healer and have a knack for avoiding major catastrophe, but boy do I wish I'd stop testing it.  

The Situation

I could see the light ahead as I came churning down the hill.  The light in my direction was still red but I could see the other side changing and knew I'd be getting a green.  What I didn't account for though was the SUV that was trying to catch the tail end of the light cycle.  Glancing up from the aero position I saw the blue Jeep enter my path.  I reacted quickly, posturing up and slamming on the brakes (several witnesses couldn't believe I didn't crash).  I made my best effort to stop but because of the speed (I was traveling about 30mph) I ended up dumping the bike and hitting the deck.  I narrowly avoided the disaster of broadsiding the car and came to a rolling stop about a foot from its side.  

Burnt Rubber

Don't be blinded by my pasty-whiteness,
but do take note of the red specks
which are actually pieces of the track
that I kicked up!

Through a mild (and refreshing) morning rain, yesterday I completed a grueling track workout.  It had been awhile since I had been on a track in (lately I've had more hill work than straight speed intervals) and I forgot how fun it is to circle the oval (over and over and over).

The workout consisted of a warmup followed by an interval of 1200m, 1000m, 800m, 600m, 400m, & 200m, each followed by a 200m recovery.  Coach worked up a detailed time target chart for each interval which had us aiming to increase the pace for each subsequent distance.  By now I've completed a variety of speed and hill workouts and this was by far one of the toughest yet. 

At about 35 minutes long the workout was one of my shortest runs in a long time, but maintaining the prescribed speeds over those distances was super challenging.  I definitely began to tire throughout the workout but I was still able to increase my speed and finish strong. 

I think that what I enjoy most about the track is that it makes me think of how hard it was for me to even run a mile growing up (think presidential fitness test).  I was always reasonable fast, but in very short bursts.  Through my triathlon training I've been able to build my endurance but also cultivate my ability to run fast. I can't wait to see what's planned for next week!

When the Lights Go Out

As the days continue to get shorter -and the workouts longer - it's going to become harder and harder to fit my training into the daylight hours. Swimming (with the exception of open water swims) and running are less of a problem, but the bike rides will be a challenge. A two-workout day with a 2-hour ride (not to mention my day job) leaves precious little daylight for cycling. If only I could become a professional amateur triathlete.

Good planning is the key to any major training; I'll need to stay on top of sunrise/sunset times and structure my workout accordingly.  This past Wednesday's ride was a refresher course in what not to do. A swim and ride on the same day means I train both in the morning and the evening. On these days I try to get out of work a few minutes early and get training (not only do I want to catch some daylight but I try not to push dinner too late). I made it out of work early enough Wednesday but due to some golf-tournament-induced traffic that my buddy hit and some unnecessary tinkering with the bikes, we started riding way too late. Never fear though, I was assured that the sun was to set at 8:30pm. 

For future reference, here's what that does not mean: it will be completely light out until precisely 8:30pm, at which point it will become dark.

The tree-laden back roads of Long Island's North Shore didn't get the memo about staying lit until  8:30 and it began to get dark rather quickly. We pressed on with our hill intervals, hoping to squeeze in all six. By the 5th climb, things were starting to get dicey, so we called a meeting. The decision was to start heading back and work the last interval into our return trip.

It was too late though; we'd let the sun completely disappear and now we were stuck riding in the dark.  Normally I am an über-prepared triathlete, but not thinking we'd be out in the dark I had only a small front light and a Road ID led in the rear.  Knowing that at home I had a variety of gear to both increase my visibility and light the roadway only served to make the situation more frustrating.  My fellow rider was about as ill-prepared as I; hopefully our little blinking lights were enough for the cars to see us.  On top of the fear of not being seen, we also had to worry about our ability to see.  Between my slightly tinted lenses and the lack of a proper lamp, seeing the road was a nightmare. Removing my glasses improved things marginally but I was basically holding on for dear life and hoping not to hit any big bumps or grooves in the pavement.

The ride home was nerve-wracking and I'm quite sure it shaved some time off my life.  Fortunately we made it home safely and we'll take the experience as a reminder to be more prepared in the future.

Wide Awake (and the World is Still)

I couldn't help but start thinking about the changes in my life this morning as I settled into the driver's seat to head out for an OWS. While the car antennae rose and the radio found its signal, the station went from a commercial directly into the song Wide Awake by Katie Perry (note to self: no more Z100).  Listening to the words of the song (for the first time) I realized that Ms. Perry is likely referring to a broken relationship (oh what a poor millionaire rockstar) but I began to relate the song to my own life.  I was indeed wide awake at a time (much too early) when I once would have been fast asleep. I won't go any further dissecting the lyrics of a pop song; I will say though that it was a friendly reminder to look at how far I've come and the changes that I've made in my life.  To steal one more line from Katy:

I wish I knew then what I know now.

Sunrise Ninja

Okay, so I'm not hunting rabbit. I am being very, very quiet.

My eyes are open and I glance at the red digits on the clock.  If I'm lucky (so will my wife be) I've woken before my alarm has sounded.  On an off day it will go off once, but sometimes I'll doze off and it will ring again (three minutes later) before I'm up for good.  

Next I glide gently out of bed, the Tempurpedic mattress doing its best to isolate my subtle movements.  I softly unplug my phone taking caution to set the cable down without a sound.  I grab the flashlight off my nightstand and switch it on the low setting, shielding all but a sliver of light with my grip.  Being careful not to step on the dog I exit the bedroom; I'll return only once more for a kiss on my way out (or to fetch a towel if I've forgotten an extra).

The Heat is On (and so is the race)

“So I said to myself, “self.””  “Haste makes waste.”   “Don’t cut your nose to spite your face.” 

Those are just a small sampling of Mom’s many sayings; the combination of school teacher and Jewish mother make for a seemingly endless supply.  One of my favorites though has got to be:

“Everything happens for a reason.”

I’m not a religious guy; there was a point in my life where I felt differently (now is not the time or the place), but let’s just say that life has convinced me otherwise.  I do however like to think that there is ebb and flow to the world.  Every yin has its yang.  Every action, a reaction.  You get the point.  

Longest Ride Ever (Barely)

By about 1.5 miles today's ride was my longest and while I'm undoubtedly fatigued it was a great workout.  I got off to a much later start than I'd planned (maybe good practice for riding during the hot part of the day), but lately I've been letting myself get a bit of extra rest when my body wants it on a Sunday morning.  Gearing up for the long ride also took longer than normal; I wanted to be properly prepared and have a good plan for my day's nutrition (not to mention enough sunscreen).  I left the house with plenty of Clif Shots, 32oz of water, and 6 scoops of Carbo Pro with 20oz of water in my other bottle.  I suspected I may have been short on water and as it turned out I was right - more on that later.  

As far as the route itself, today's ride was a straight shot along the service road of the Long Island Expressway.  I don't often ride the service road (as many other Long Island cyclists tend to) because in many areas there are traffic lights approximately every 1.5 miles.  On a good day you can keep catching greens but you are bound to get hung up every now and again.  There isn't typically much traffic on the cross-streets so I can usually get through by slowing down, shifting to an easier gear, and crossing after checking that the coast is clear.  Today though I went further than ever before and as I made it further east the lights were fewer and farther between.  

Inconceivable!

"You keep using that word.  I do not think it means what you think it means." 

You're gonna do what? Why would you do that? Who's making you? How many days will it take? 112 miles on a motorbike?  You'll take a few weeks to recover, right?  How much are you being paid?  Wait, you're paying them? 

While some of my coworkers already knew that I was a triathlete the rest found out last week when I hung my wetsuit off my bike rack to dry it out.  Being that I work in a grown-up version of a boy's locker room, the comments about my aquaman suit began rolling in early and often:  I'll admit that the suit looked comical hanging there, dancing in the breeze; it reminded me of those inflatable dancing men used to draw attention to a store or car dealer. 

"So and so is peeing on your wetsuit," I was told, "wouldn't be the first time," I retorted. 

"Aren't you supposed to hide your costume and change in a phone booth?" "If your calling me a superhero, thanks."